Contemporary humans are living very different lives from those of their ancestors, and some of the changes have had serious consequences for health. Multiple chronic “diseases of civilization,” such as cardiovascular problems, cancers, ADHD, and dementias are prevalent, increasing morbidity rates. Stress, including the disruption of traditional sleep patterns by modern lifestyles, plays a prominent role in the etiology of these diseases, including obstructive sleep apnea. Surprisingly, jaw shrinkage since the agricultural revolution, leading to an epidemic of crooked teeth, a lack of adequate space for the last molars (wisdom teeth), and constricted airways, is a major cause of sleep-related stress.

Despite claims that the cause of this jaw epidemic is somehow genetic, the speed with which human jaws have changed, especially in the last few centuries, is much too fast to be evolutionary. Correlation in time and space strongly suggests the symptoms are phenotypic responses to a vast natural experiment—rapid and dramatic modifications of human physical and cultural environments. The agricultural and industrial revolutions have produced smaller jaws and less-toned muscles of the face and oropharynx, which contribute to the serious health problems mentioned above.

The mechanism of change, research and clinical trials suggest, lies in orofacial posture, the way people now hold their jaws when not voluntarily moving them in speaking or eating and especially when sleeping. The critical resting oral posture has been disrupted in societies no longer hunting and gathering. Virtually all aspects of how modern people function and rest are radically different from those of our ancestors. We also briefly discuss treatment of jaw symptoms and possible clinical cures for individuals, as well as changes in society that might lead to better care and, ultimately, prevention.

Read full article: The Jaw Epidemic: Recognition, Origins, Cures, and Prevention

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Creating Serenity

Most of us race from task to task, landing home in the evenings having forgotten, many times, to take time to enjoy our day. This way of being can become a habit that numbs us to the joy of life. Living for the weekends isn’t really living, and even if we schedule a massage once a month or veg out after work, we’re likely missing out on what could be daily moments of peace and serenity that positively impact our health and wellness.

As most of us know, chronic stress can negatively impact hormonal balance, fertility, blood pressure, digestion and immune strength (to name a few) and contribute to issues such as headaches, insomnia and depression.

But it doesn’t have to be this way.

With a little preparation, we can easily sprinkle our days with moments of awareness, relaxation and enjoyment. Creating peaceful routines can make a big difference in your day and be inexpensive and time-efficient to boot.

Here are some ideas to get you started:

• Set your phone alarm on the hour every hour (or every two hours) when you’re at work. When it beeps, that’s your reminder to stretch and to listen to your body and give it what it needs—a snack? A brief rest? Bathroom break? Connect back in.
• Create a home sanctuary. Donate items you don’t use or don’t love and replace them with calming accents such as natural candles, peaceful photos or aroma sticks.
• Organize and simplify your home, car and work areas. External order and calm tend to positively affect internal state as well and just feel good.
  Start a library of books on soothing topics such as relaxation, stress management or favorite hobbies and interests. Spend some time each day (perhaps in a favorite chair) reading at least a selection from a tome that catches your fancy.
• Honor your bedtime and create a calming ritual. An oldie but a goodie! How about a warm shower or bath before bed? Journaling and other bedtime rituals such as aromatic (natural!) lotion application, candles or reading can get you in a relaxed state and off to sleep in no time!
• Integrate items or photos that remind you of things, places, people or pets you love into your workspace and take a few moments to notice them each day before starting work, after lunch and again when you leave for home. Breathe in three deep, slow breaths as you survey your reminder objects.

Taking the time to prepare little islands of peace and calm in your day are often all it takes to de-stress and reinvigorate and bring us back into connection with ourselves. Your body, mind and soul will thank you!

Dr. Richard Gerardo

D.C., C.S.C.P., D.A.C.B.N.

Ways to Reduce Stress – Burbank & Thousand Oaks CA

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A Commentary

Richard C. Gerardo, D.C.
Charles L. Blum, D.C.

Click to view or download full article

Dr. Richard Gerardo – D.C., C.S.C.P., D.A.C.B.N.

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Brightly colored packages, convincing advertisements, celebrity endorsements and product placement can make it seem like we all should be using Brand A, B, or C shampoo, aftershave or lipstick. Apart from the question, “do I really need this product at all?”, it’s prudent to consider the number of chemicals and unnatural compounds we’re regularly applying to our skin, where they are readily absorbed.

The skin absorbs from 60-100% of skin products. Typically, women use an average of 500 personal care products daily such as hair dye, makeup, lotions and nail polishes. Most of these products contain toxic substances that can negatively impact health and wellness. The more of these products we can substitute or eliminate, the better!

Locating alternatives to conventional personal care products can initially appear challenging, although the variety of quality brands offered is increasing, and depending on how “granola” you want to go, many home-made substitutes obtain better results (with no side-effects!) than their store-bought counterparts.

Here are a few easy switches to get you started with natural skin care products:

• Baking soda can be used as a gentle but effective facial exfoliator/scrub
• Coconut oil makes a terrific body lotion
• Sunflower oil is non-comedogenic (will not clog pores) and works well as a facial moisturizer
• Apple cider vinegar on a cotton ball serves as an effective pH balancing facial toner
• Aloe vera gel (straight from the plant is great!) soothes and heals blemishes

Whether creating your own toothpaste or massage oil, finding recipes online is as simple as typing “do it yourself ________” into the search bar. Many recipes can be customized with a variety of ingredients, including essential oils to add pleasing aromas. Imagine creating a soothing rosemary body lotion, or a simple peppermint tooth scrub—personal care products can become a fun and creative mode of self-expression!

For those looking for ready-made solutions, however, many brands offer organic, more natural choices. Keep in mind that while there is no legal definition of the term “natural”, products that are only minimally processed with few ingredients will be a big improvement over typical brands. In short, look for simple ingredients and skip products containing a long list of unpronounceable substances. Health food stores often carry a variety of toxin-free personal care products.

Making sure we’re taking a close look at personal care products is important for overall wellness. Toss out those old chemical products; let’s get healthy!

Dr. Richard Gerardo

D.C., C.S.C.P., D.A.C.B.N.

Natural Skin Care Products – Burbank & Thousand Oaks CA

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Dr. Richard Gerardo, D.C., C.S.C.P.

Use Flax Oil to help you with an internal cleanse

One of the very best things you can do for yourself is to give your body a chance to cleanse and detoxify its liver and gallbladder. Here’s an easy, effective, safe and enjoyable way to accomplish this task.

The Liver & Gallbladder Cleanse

Your liver, gallbladder and colon work synergistically (they all work with one another) to keep you healthy. They overwork when you consume too much fat. To encourage bowel movements and to aid your liver and gallbladder, fresh beets are a truly remarkable food. This is ever truer for women.

Besides getting more beets into your diet in general, here is a 6 Week Program to stimulate your gallbladder and enervate your liver and colon.

Beet Recipe

INGREDIENTS:

-1 cup of finely shredded raw beets (preferable organically grown)
-2 tbsp of either Virgin First Pressed Olive Oil or Raw Flax Oil
(Flax Oil is available in the health food store. Be sure the name is “OMEGAFO” on the bottle)
-½ lemon – fresh squeezed juice

*COMBINE all ingredients

1. Take a teaspoon of this mixture every 1-2 hours during the day for 3 days.
2. After the first 3 days, take 2 tablespoons of the mixture 3 times daily, before meals for a week.
3. After the initial 10 days, continue taking 2 tablespoons of the mixture 3x a day, 3 days a week, for a month.

Is your Gallbladder up to par?

If has long been my suggestion that EVERYONE do a liver and gallbladder cleanse once a year. Although there may be some people with a very healthy liver-gallbladder-colon system, most people can use some help.

If you would like to check your liver and gallbladder without spending a few hundred dollars, here’s a simple test. If you have a majority of the flowing symptoms, your liver and gallbladder are not up to par:

• Dry skin
• Falling hair
• Metallic taste in your mouth
• Crave sweets
• Frequently dizzy, bilious, anxious or insecure
• Sensitive to hot weather
• Burning feet
• Nightmares – needs laxatives often
• Upset by greasy foods
• High blood fats (cholesterol and triglycerides)

Super Charge your Cleansing Program

When you begin to purge the liver and gallbladder, you are going to get a change in your bowel movements. To encourage the removal of toxins and debris from your system a bowel cleansing program with psyllium can be instituted during the same time as your liver and gallbladder purge. This will “super charge” your cleansing program.

How to use Psyllium

First of all, you need to get a good psyllium product. This should be 100% pure psyllium husk fiber with no sugar, salt, starch or ADDED ANYTHING. Most health food stores carry this type of product. We use a product called Colon Cleanse by Health Plus, Inc., but any brand fitting our description will do.

Start your colon cleanse slowly, taking only a teaspoon of psyllium per day with at least 8 ounces of water, If you have any bowel problems, talk with your physician before starting this program,

If you have no problems with a small amount of psyllium, progress to a tablespoon then up to 2 tablespoons daily. Always mix the pysllium in a tall glass of pure water then follow it with another glass of pure water with no pysllium. At 2 tablespoons daily, almost everyone will begin to notice a change in their bowel movements. Most noticeable the still will become bulky and there be signs of dark material or mucus.

To get a really good colon cleanse, you can use up to 2 heaping tablespoons in water, 3 times daily. Most people will not need this psyllium but if you start slowly, use care and work with your physician if necessary. It is completely safe.

Once you reach your “cleansing level” of psyllium intake, you will maintain at least on bulking stool daily with lots of psyllium flakes throughout. Along with the flakes, there will be plenty mucus, debris and dark material that will pass also. Maintain this level of psyllium for the duration of your liver and gallbladder cleanse.

Conclusion

When your cleanse is complete, don’t stop taking the psyllium “cold turkey”. Rather, slowly reduce your intake until you are no longer using the product. In some cases, it may be necessary (and normal) to take a tablespoon of psyllium daily for a prolonged period of time or even indefinitely.

Any problems encountered with psyllium, generally result from:

1. Using too much too soon.
2. Using too much psyllium with too little water
3. Not following your psyllium drink with an additional glass of water
4. Starting a program when you have serious bowel problems (ex: diverticulitis, colitis) without consulting your physician.

A money-saver and a life-saver

You can use this information to help determine if you need a liver and gallbladder support, cleanse your system, and greatly enhance your digestion and energy levels. You can also help control your blood fat level and add years to your life by using this cleanse yearly.

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~Robert Fried, Ph.D. Breathe Well, Be Well 1999

Reasons to Nose Breathe

Dr. Richard Gerardo, D.C., C.S.C.P.

1. Warms the incoming (inspiration) air to 95 degrees Fahrenheit, which is the optimal temperature for the lungs.[space]
2. Nose breathing moisturizes the incoming air. With the average person breathing 20,000 per day, by breathing through the nose, you add one liter of water to your internal environment.[space]
3. The hairs and membranes of the nose filter the air during inhalation and help to secrete mucous, preventing coughing and throat clearing.[space]
4. The movement of air through the nose keeps the environment around the inner auditory tube free form stagnating debris.[space]
5. Nose breathing triggers the release of anti-bacterial molecules, helping to clean the incoming air and increase the function of the immune system.[space]
6. Air coming in through the nose stimulates the release of odiferous molecules, which attach to incoming molecules so that we can smell the quality of the air.[space]
7. Nose breathing sensitizes us to the quality of the air, giving us choices about which air is healthy and which is not so that we can take action.[space]
8. Nose breathing increases our sense of smell, linking it to the limbic system which is the seat of our emotional body. We can then make more choices on how we feel about things. Smell is very important environmental factor for our survival.[space]
9. It brings air in the sphenoid sinuses to cool the pituitary gland and help regulate body temperature.
10. Breathing though the nose keeps the nasal passages open.[space]
11. Having a clear nasal passage allows light to reach the pituitary gland through the sphenoid sinus to help regulate sleeping patterns.[space]
12. Nose breathing activates movement at several head and neck joints. There are the atlanto-occipital joint, the atlanto-axial joint, the sphenobasilar joint sutures of the facial and head bones.[space]
13. Breathing through the nose lightens the head by filling the sinuses with air and keeps the sinuses membranes lubricated and functioning, lessening the chance of sinus infections.[space]
14. Children breathing through the nose helps to form the sinuses by activating their growth with the movement of air. Children who mouth breath often have very few narrow faces. The sinuses do not start growing until about age 4.[space]
15. Nose breathing moves the air to pass along the nasal septum, slowing the movement of air and facilitating a more complete integration of the process of ventilation with other biological processes (ie: the filling and empting of the lungs).[space]
16. Nose breathing allows the excess tears to have a clear passageway for drainage.[space]
17. Nose breathing facilitates the production of nitric oxide, which is a bronchodilator and sterilizes the air in the sinuses on the way to the lungs.[space]
18. Nose breathing reduces the volume of CO2 released during exhalation. The sinuses trap CO2 at the end of exhalation. CO2 helps to reduce constriction in the airways and blood vessels and facilitates the release of oxygen from the red blood cells and oxygen delivery to the other cells of the body by helping to balance the Ph of the blood.[space]
19. Nose breathing adds a huge reservoir of sensation to tap into to deepen your connection to yourself and bring your attention to the present moment.[space]
20. Breathing through the nose allows the air to pass by the structures that mark the center of the head, keeping your energetic balanced and centered.[space]
21. Nose breathing facilitates a deep meditation.[space]
22. Nose breathing reduces anxiety.[space]
23. Nose breathing reduces snoring.[space]
24. Nose breathing activates the production of immunoglobulins to strengthen the immune system.[space]
25. This helps increase the fluctuations of the cerebral spinal fluid by activation and movement of the sphenobasilar joint, thereby nourishing the central nervous system.[space]
26. Robert C. Fulford, D.O. states that: “Remember: always try to breathe through your nostrils, and not through your mouth because air must contact olfactory nerves to stimulate your brain and put it into its natural rhythm. If you don’t breathe through your nose, in a sense you’re only half alive.“[space]
27. Breathing through your mouth causes the tissues in your nose and other airways to swell and become congested and thus make it more difficult to breathe.[space]
28. “Breathing through the mouth tends to inflate only the upper lobes of the lungs, which are connected to sympathcs nerve fibers, the branch of the nervous system that t activates the fight or flight response. When you switch to nose breathing, you inflate the entire lungs, including the lower lobes, which are connected to the parasympathetic branch of the nervous systems (the branch that calms the body, slows the heart rate, relaxes and soothes). Through proper nose breathing, you employ both branches of the nervous system. At times the foot is on the brake and the other times, it’s on the gas. The back-and-forth fluctuation is a balancing act that you intrinsically know how to do and that your mind appreciates.”
    ~Peg Jordan, The Fitness Instinct

Dr. Richard Gerardo

D.C., C.S.C.P., D.A.C.B.N.

Reasons to Nose Breathe – Burbank & Thousand Oaks CA

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Many mothers experience difficulties breastfeeding their infants. Why? The act of breastfeeding is a complex one involving the coordination of multiple muscle movements and structural factors, in addition to positioning and nutritional considerations.

Is your baby experiencing difficulties latching on, disinterest in breastfeeding or feeding constantly but unable to get enough milk?

Frustrated and fearful their babies are not getting the nutrition they require, parents may resort to bottle feeding early on. Formula feeding isn’t always the best option, however.

While breast milk is individualized for your child’s specific needs, formulas are general derived from soy or cow’s milk—neither of which are optimal for human infants. Scientists are recently finding that breast milk for girls even differs from that for boys! Infant formulas are mass produced and contain substances such as BPA, corn syrup, hydrogenated oils and genetically modified ingredients, all of which carry potentially harmful side effects. Formula feeding compromises nutrition and introduces unnatural proteins and carbohydrates, which can be extremely detrimental to developing infants. Studies show that formula-fed babies are at greater risk for ear infections, severe respiratory infections, dermatitis, asthma, obesity, immune system dysfunction and gastrointestinal damage, among other issues.

In addition to the nutritional advantages breastfeeding offers, the physical act of breastfeeding encourages normal infant bone growth and muscle development. Without this natural sucking pattern, issues may develop around proper function and development, airway restriction and facial abnormalities.

Although some parents must resort to formula feeding due to factors outside of their control, many of the common problems that discourage parents from breastfeeding can be successfully addressed and treated.

Causative factors impacting breastfeeding may include:

• Lip mobility
• Lingual (tongue) functioning
• Latching issues
• Lip tie
• Tongue tie
• Stiff neck/wry neck/torticollis
• Mother’s consumption of foods that baby is allergic to

Here at Wholistic Chiropractic, we care for and treat adults as well as children (and pets!), and we love to assist in healthy babies’ development!

If you have any questions about breastfeeding, bring your infant in for an evaluation. Solutions may be simpler than you think!

In Health and Happiness,

Dr. Richard Gerardo

D.C., C.S.C.P., D.A.C.B.N.

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Do you, like many Americans, engage in chronic tooth clenching and/or grinding? If so, the stress levels in your life are too high and causing deleterious health effects.

Period.

Why does everyone now seem to use night guards? Two decades ago that wasn’t true. The presence and intensity of ‘busyness’ and stress in our daily lives has increased astronomically over the past twenty years. Between over-working, poor diet, lack of sleep, little exercise and/or trying to be all things to all people as quickly as possible, it’s all too common to experience exhaustion and significant stress on a daily basis.

Enter: Clenching and Grinding.

Both clenching and grinding are reactions to instability in the body’s systems. While both are significant issues, grinding indicates a more severe form of distress. Systemic instabilities typically originate with chemical, physical or psychological/emotional imbalances and very commonly, from a combination of all three.

Here’s the bottom line:

When the body is literally destroying itself (it’s quite common, when clenching and grinding, to not only grind teeth down, but to actually chip and crack them as well), it is a pathological state and a sign that the system is seriously out of whack.

What to do?

The simple answer is not always an easy fix. But here it is: Decrease stress.

Growing older occurs naturally, but aging happens when the body fails to adapt to the forces we face daily. Our bodies work tirelessly for us and don’t WANT to fail, but we routinely overwhelm our systems with insurmountable amounts of stress. Given half a chance, the body will heal itself and allow us to pursue happy, healthy lives.

Decreasing stress (and subsequent clenching and grinding behaviors) requires taking an honest look at our lives. Examining daily habits, sleep patterns, workload, diet and exercise, as well as injuries, inflammation, exposure to chemicals and repetitive stress patterns is critical to getting a handle on stress. Overhaul anything that’s inflicting significant stress and if you can’t change it yourself, get help.

While expensive life-coaches and personal trainers can be life savers, so can books, articles and plain old common sense. The important thing is just to dive in, be truthful about when you’re crossing the line of “too much” and start to prioritize ​ health and well-being.

At Wholistic Chiropractic, we are happy to serve as an integral part of your de-stressing, anti-aging team.

In Health and Happiness,

Dr. Richard Gerardo

D.C., C.S.C.P., D.A.C.B.N.

Clenching and Grinding – Burbank & Thousand Oaks CA

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Stress Management Tips

The other day I saw a coffee cup that read: “Stress is Caused by Giving a F@%&”. That’s one take, but I’ve got a different one:

Stress is the result of holding expectations that are out of alignment with reality.

What happens when you expect your relatives to finally get along at the next holiday party, but they don’t? Stress. Or when you try to get more work done than can be accomplished in a workday? Stress. What happens when we expect things to go well on a blind date and instead the night is awkward and strained? Stress.

What would happen if, instead of paying attention to expectations, we were simply open to experiencing what is actually occurring? A lot less stress.

Aim for the stars, absolutely! Those who follow their hearts and live their dreams but also live with the awareness that in reality, things don’t always go as planned experience much less stress in their lives.

The key? Realize expectations are only fantasies. An expectation is merely an expression of how you want things to go—just knowing that takes a lot of the kick out of dinner cancellations, rained-out games and catching a cold on vacation.

In a traffic jam? Re-frame and replace the stressful, reality-fighting thought of “I have to get to work on time!” with “There’s nothing I can do about this. Next time I’ll leave earlier. Today I can enjoy this ride by talking with a friend/listening to some music/noticing the beautiful scenery.”

Motivational comedian Kyle Cease sells shirts that say, “I hope I screw this up!” Why? To remind him that what’s important is the experience, enjoying the moment and responding to what’s really happening rather than trying to stick with a pre-made plan that may no longer work for him or for the situation—or worse—trying to be perfect. How many times do we forget to enjoy what’s going on around us because we’re trying to say the right thing, not appear this way or that, or to get others’ approval? Living life from a point of authenticity can be an incredibly freeing paradigm shift.

Remember the old saying “live and let live”? There’s a lot of wisdom there. We can often dial down the stress in our lives simply by taking responsibility for our own thoughts and actions, letting others do their thing and realizing that getting what we want (our expectations), is not always on the agenda.

In Health and Happiness,

Dr. Richard Gerardo

D.C., C.S.C.P., D.A.C.B.N.

Stress Management Tips – Burbank & Thousand Oaks CA

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In the thick of the holiday season, with office parties, neighborhood get-togethers and family celebrations, food is often the star of the show. With tempting deserts on every tabletop and the hustle and bustle of the season, how is one to navigate all of this goodness without putting on “the holiday 10”? Keep reading for 6 simple tips on how to joyfully dance through the season and stay light on your feet.

• Say “no” to seconds: Merely sticking to one cookie or one slice of pie rather than two is one of the easiest ways to literally cut calories in half.
• Replace processed dishes with whole food choices: Selecting whole, unprocessed foods such as yams rather than pastas, for example, will decrease your sugar and calorie intake significantly. You’ll notice energy levels stabilizing as a bonus.
• Bring a healthy dish: Showing up to a holiday gathering, food in hand, not only makes you a popular guest, but ensures you’ll have access to a tasty and healthy meal option as well.
• Keep it moving: Park further away from your destination. Briskly walking those extra steps several times a day really adds up and will help burn off the richer foods we tend to indulge in during the holidays and keep you feeling energized.
• Stick to your routine: If you have a healthy routine that involves physical exercise, it may be tempting to let that slide during the holiday season, but sticking to your yoga class or morning walk will help you stay balanced, feeling great and will put you in a better frame of mind to make healthier food choices as well. If you don’t have a fitness routine, this is a great time to start one!
• Get enough sleep: With all of the activities and busyness that often come with the holidays, it may seem time-efficient to burn the candle at both ends. Without proper sleep, however, the body has a hard time regulating hunger hormones which, in addition to slowed metabolism that comes with sleep deprivation, can lead to packing on some extra pounds.

Enjoy the season and Happy Holidays from Wholistic Chiropractic!

In Health and Happiness,

Dr. Richard Gerardo

D.C., C.S.C.P., D.A.C.B.N.

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