Depression and the Holidays

Most of us are celebrating this time of year, but many of us are dealing with sadness and grief. Those that are not getting help or are afraid to seek help please use WebMD's Depression Health Check. YOU ARE WORTH IT! I am always here to help, listen or guide you to the right medical professional. Remember I care even if you feel no one else does.


Sincerely,

Dr. Jonathan Smith

Charity

Charity: char·i·ty (chr-t)n. pl. char·i·ties

1. Provision of help or relief to the poor; almsgiving.

2. Something given to help the needy; alms.

3. An institution, organization, or fund established to help the needy.

4. Benevolence or generosity toward others or toward humanity.

5. a kindly and lenient attitude towards people

6. love of one's fellow men



As our nation and families, have struggled with War, financial devastation, and personal loss we start to come together in the next couple of weeks to give thanks and celebrate the holidays. During this season I often find myself reflecting on what I am thankful for or what I have done to pass on the gifts that I have received throughout my life.This year I wonder how we can go from merely saying Thank You to actively being thankful, in what for many of us is our greatest time of need. I know many of us tithe at our church or give financial contributions to organizations of our choice and feel we have done our part. I want to take this time to encourage each of you to find the opportunity to simply go from saying Thank You to becoming truly charitable and giving of yourself, your time and your heart. While we all know it is through our financial contributions that the organizations function, it is also through people like you and me showing up to take the time to read a book to a child, shake the hand of a returning soldier or Marine, cook a meal or even just offer our friendship to those in need.


At Optimum Chiropractic & Rehab we are always looking for ways to contribute to the community, and organizations we are passionate about whether it is through financial contribution or volunteering our time. As we grow as a business and in the community we look forward to being charitable to those in need, leading by example and celebrating what we truly have to be thankful for, which is each and every one of you. Optimum Chiropractic & Rehab hopes to announce either a new partnership or new non-profit organization in the near future. Until then here are a few organizations to volunteer your time or skill as needed: Brain Injuries Services Inc. , Birthday Blessing Inc. or Wounded Warrior Project.

Sincerely,

Dr. Jonathan Smith

Chiropractic Treatment and Mesothelioma Cancer

Guest blog from Mesothelioma Center

Mesothelioma is a rare and aggressive cancer caused mainly by exposure to asbestos. This type of cancer is often diagnosed in late stages as the symptoms can take anywhere from 20 to 50 years to become noticeable. Usually, by the time mesothelioma is diagnosed it is already in advanced stages and treatment options are limited. Mesothelioma patients also deal with a significant amount of pain from symptoms and treatment side effects.

Mesothelioma patients may choose to visit a chiropractor as part of their treatment routine. According to the American Chiropractic Association, chiropractic doctors “have a deep respect for the human body's ability to heal itself without the use of surgery or medication. These doctors devote careful attention to the biomechanics, structure and function of the spine, its effects on the musculoskeletal and neurological systems, and the role played by the proper function of these systems in the preservation and restoration of health. A doctor of chiropractic is one who is involved in the treatment and prevention of disease, as well as the promotion of public health, and a wellness approach to patient healthcare.”

Cancer patients have included chiropractic care in their course of treatment to help control pain and alleviate headaches, tension and stress. Patients interested in alternative treatment, who strongly believe in the body’s ability to heal itself, may find chiropractic care particularly appealing. Alleviating severe headaches and movement pains during cancer treatment may make the treatment process more comfortable for cancer patients, including those battling mesothelioma.

A study was published in the Journal of Manipulative and Physiological Therapeutics that examined a 54-year-old man diagnosed with lung cancer (a cancer often related to asbestos exposure). The man began seeing a chiropractor after experiencing very little pain relief one year after he underwent surgery to combat his cancer. The man experienced pain relief immediately after beginning chiropractic care and stopped using all of his pain medications after two visits to his chiropractor. While these are not typical results by any means, this clinical example offers a specific instance of how chiropractic may improve the quality of a cancer patient’s life.


Addendum: As always I recommend you consult your Primary Care Physician or other referring Physician with changes in medication or congruent treatment plan.

Leesburg Volunteer Firefighters

This past Tuesday evening I had the opportunity to do a ride a long with the Leesburg Volunteer Firefighters. I arrived shortly before 7:00pm met Tom, my "sponsor" for the night. He then introduced me to everyone, had me sign the waiver, explained the rules and then walked me through the Firehouse. After getting the tour we stepped back out into the garage and the little boy in me jumped out wanting to see the fire engines. I have had the privilege of seeing some pretty cool things in my life ranging from a ride on the USS Ogden(LPD-5), Amtrak, UH-60 Black Hawk and a CH-53 Helicopter, but I have never been up close to a Fire Engine. It is literally a battle station that houses numerous tools for almost any occasion allowing the firefighter to save the day. The Tiller Fire Truck is a modern day super hero's utility belt with gadgets ranging from power drills to the infamous "Jaws of Life".

Tom had taken me through the truck, explaining each and every part, I walked along and uttered the phrase "Awesome" or "Cool" every 2 steps. I was truly transported back to the 5 year-old boy that was pushing his plastic firetruck through the grass to save the day. After the tour of the truck we ate dinner and I watched the comradeship of the firefighters as they interacted with one another. Dinner led to drills which from an onlookers point of view was simple hose work, but the reality it is learning to control the pressure, weight and unpredictability that is water.

The mood goes from mundane drilling to an absolute adrenaline rush with the bell sounding and the engine being called to work. I moved as quickly as I could without appearing over anxious or excited to ride along in the "jump" seat. I anchored down into the seat, put the head phones on and sat there watching the streets open to the roaring engine and lights. We pull into the call I jump out and move to the assigned position of non-interference watching as these heroes calmly, and quickly go into action. Each man moves into his assigned position, without hesitation expecting the unknown. This is truly where you see these IT specialist, college students, insurance salesmen and bankers run into the unknown to protect our community.

The call winds down and we head back to the firehouse. The night is ending for me, but for them it will wind down with them sleeping through the night answering the calls as needed. I encourage each of you reading to thank your local firefighters, and if you're in Loudoun County to remember that about 50% of the firefighters are volunteer. Their reward is in the comradeship, brotherhood and knowing they did what was necessary when we call them into action. Thank you for all you do in keeping our community safe.

Your friend in Health and Fitness,

Dr. Jonathan Smith

Dr. Smith's Birthday Challenge part 2...The Completion

While riding with Reva last Saturday I saw a flyer about the Reston Century Ride that was to take place on August 23, 2009. I knew that if Reva was capable of making a huge lifestyle change I was ready to complete my Birthday Challenge. Each day seemed to be a blurr with growing anticipation and nervousness to Sunday's ride. I consulted my brother who is an avid Tri-Athlete, and Marathon runner on top of his already grueling job in the Marine Corps. His words were simple and easy to follow, "What's the difference between Sunday and any other day you have ridden? Nothing treat it exactly like any other ride and pedal one foot at a time. The goal is to finish, not finish first."

Sunday morning came with his words ringing in my ears. I drove to Reston Town Center, registered, received my map and headed out for a new adventure. The first 20 miles literally flew by as I found myself with faster riders and ended up completing the first 20 miles in 59 minutes. The 24 mile mark came and so did the hills, for the next 63 miles consisted of grueling hills, and joy in finding other riders on the path. With each mile under my tires, I found myself more and more alone, and when I was ready to stop I would look up to see a rider in front of me.

The last 23 miles were the hardest 23 miles of my life. I continued to repeat my brother's words, and as each mile past I found myself closer and closer to my goal. I found comfort in knowing that every mile past 80 was a new goal and distance that I had not previously seen. I pulled into the last rest stop 10 miles outside of Reston and as I went to dismount my bike I toppled over. The crew working the stop asked if I was alright, then offered me a ride to the finish line. If there was an opportune time to quit, it was now. I could easily fake an injury, accept defeat or I could finish what I started. The option was really never there to quit. I know each time a patient steps into my office I push them to take the challenge of living a healthier life, and if I ever wanted another person to follow through, then I had to follow through and finish.

9 hours and 15 minutes from the start I pulled back into Reston Town Center, exhausted, sun-burned and full of accomplishment. Total ride time was 7 hours and 45 minutes, one stop to repair my chain, three mandatory rest stops and one am I going to make it rest-stop.

The birthday present I set out to give myself consist of so much more than good health, it consist of accomplishment and the knowledge that I can finish even when I want to quit. This should be more and more evident to you the reader as you have read about how Reva has improved her life and self-worth with accomplishment of her goals. The gift of believing in you is priceless, and I as always BELIEVE IN YOU, and know you can do it. To quote one of my all time favorite books "I think I can, I think I can."...well I know you can. I look forward to hearing how you are improving, accepting the challenge and more importantly to seeing you out on the trail, in the streets accomplishing your goal of good health.

Your Friend in Health and Fitness,

Dr. Jonathan Smith

Reva's Story

Several months ago Reva walked into my office with low back pain and knee pain. When I walked into the exam room and started to sit down, Reva said "Dr.Smith I have three things I want to say before we start. My low back hurts and my knee hurts, they are injured. It is not because of my weight, YES, I need to lose weight, but I am hurt. Do not tell me I am not hurt and that my weight is the cause of all my problems." After listening to Reva for several minutes we began the exam. We figured out what was wrong with her, discussed the treatment plan and agreed that we would add the recumbent bike into her rehab. I distinctly remember Reva's response to riding the bike. Dr.Smith I don't think I will ever enjoy riding the bike or exercise, but if I have to then I will if it helps me feel better.

Fast forward 4 weeks into her treatment Reva had gone from barely being able to ride 1/2 mile to riding 12 plus miles everyday. Her spirit and attitude had changed. We watched Reva go from doubting herself to walking in each visit with a huge smile on her face and eagerness to jump on the bike. The pain subsided, her function increased and Reva asked when we were going to go for a real bike ride on the WO&D trail. I told Reva that when she was able to ride 20 miles on the recumbent bike we would do 5 miles on the WO&D trail. We agree upon a day and a distance, then waited for the day to come.

The day is upon us. I arrive at our schedule meeting point to find Reva patiently waiting. As I get closer to Reva I notice the tears and fear in her face. She stands, wipes her eyes and says she isn't sure that she can do this today. The nervousness and fear is almost over-whelming for Reva. We chat for a minute, discuss what she should expect on the trail then head to our destination. Two minutes into the ride I look over to my right and see Reva with this huge SMILE. As we approach our turn around point, Reva looks past it and wants to continue forward. We continue on our path and at the 3.66 mile point we stop, chat, then turn around to head back to our starting point. All along the way Reva is peppering me with questions about the best way for her to continue this new found excitement.

Half-a-mile to go and we hear "POP", I look over and see Reva's rear-tire has blown. We stop, assess the situation and Reva starts to push her bike back to her car. Today I had the pleasure of watching Reva go from no desire and little expectation to exercise, to ride 7.0 miles on her first outing, blow a tire and just jump down off her bike and begin to push. Not once did I hear her complain or get frustrated about the tire, she continued the ride pushing her bike, smiling and talking about getting to the bike shop to get the tire fixed. The achievement isn't just in the distance that Reva covered, but in rising to the challenge, and rising with an amazing "Can-Do-Attitude". I encourage those that are finding it hard to get started on their journey of health, to look to Reva. Use her as your inspiration, then once you have put the first foot forward...enjoy the journey.

Congratulations Reva!

Your friend in Health and Fitness,

Dr. Jonathan Smith

The Health Triangle

One day while in a community nutrition class at MTSU, one of my instructors asked the class for the definition of Health. After listening to the class give answers for a minute or two, she turned to the board and drew a triangle. Under the bottom of the triangle she wrote physical, on the right side she wrote mental and on the left she wrote social.

Over the past 12 years I always turn back to the Triangle of health, when I evaluate my health. The triangle should be an Equilateral Triangle, meaning all sides are equal in sides. Our experience tells us that the sides will shift with life experience and life situations yet we must always try to come back to that equilateral triangle of health. Each side is a complex structure that would require numerous pages, hours and multiple professionals to discuss in full depth. The next couple of blogs I will briefly discuss each side of the triangle, and offer ways to enhance your overall health.

Your friend in Health & Fitness,

Dr. Jonathan Smith

Dr. Smith's Birthday Challenge

As my birthday approaches this month I decided I would give myself a present. That present was a 100 mile bike ride, which I have never attempted, and today was the day. I prepared mentally for my bike ride yesterday and this morning awoke to anxious feelings as I got ready to start my journey. I headed out and through some challenges ended up doing 79 miles before I could not pedal another stroke. Sitting on the side of the trail, I wondered if I had failed or accomplished my goal. The longer I sat there the more I realized the importance for this particular "present" wasn't that I didn't accomplish my goal, but that I set a goal for myself and gave it my best effort.

Upon realizing the importance of the goal I thought of you my patient, reader and health conscious person. I challenge YOU to set a physical goal for yourself. It can be as simple as walking down and back to the mailbox 10 times a day or as complex as running a marathon this coming year. The goal should be something you haven't done and will require you to work to achieve. As the title implies it is really a challenge for you birthday. It is the present of good health and achievement that you are going to give. When you set out on the journey, realize I will be there as your cheerleader, encouraging you each step of the way. If you are one of my acute or chronic pain patients with limitations we can sit down and discuss your goal. The purpose is not for you to ride a 100 miles or run a marathon, it is to become active and give back to your body by enhancing your health.

Remember I believe in YOU and believe YOU can do this.

Your friend in Health & Fitness,

Dr. Jonathan Smith

PS
I will complete my 100 mile journey...stay tuned.

When you see a mountain do you see an opportunity or an obstacle?

As I was on my daily bike ride I found myself pedaling for Thomas Mill Road, which in one friend's mind is this legendary hill/mountain I needed to ride. I started the climb and realized he was right, this was indeed something I needed to experience myself. As I reached the sumit of the hill I thought to myself how I had been avoiding an opportunity because I was afraid it would be an obstacle. In life we all have "mountains" whether we want to face them or not. The choice is not do we climb the "mountain" but how we climb it. Do we see it as oppotunity to grow and become better or do we see it as an obstacle only in the way with no good coming from the experience? I encourage each of you to have the best possible attitude and see opportunity in all "mountains" you face. Life is a one shot deal and it is your choice in how you see the outcome. I recently stumbled across this song and find it to be almost anthem like on the days I choose to see obstacles vs. opportunities.

Listen and hopefully you too will find opportunity when you face your next "mountain".

Your friend in Health and Fitness,

Dr. Jonathan Smith

Laughter is it really the best medicine? Part 2

Why do we we see better results and outcome in patients using a combination of strong clinical doctrine and laughter? Once the patient has been diagnosed and a treatment plan has been set in place, we have anecdotal evidence that patients keep their appointments and recover faster through sound conservative care techniques and a warm, caring, fun environment. The patient has come in as an isolated individual trying to cope with either acute or chronic pain, trying to understand how they have gone from an active or pain free individual to someone riddled with pain and dysfunction, to a team environment where a positive outlook is thrust upon them, encouraging them to face their injury with a "can do attitude". I am a big believer in looking at the whole person when they walk through the door, paying attention to both their chief complaint and attitude towards their injury. I afford each patient the opportunity to come into my office, close the door and discuss, complain, vent or release whatever they need to during their appointments. This policy has allowed patients the private moment with someone that continues to stay positive, and will ultimately help guide them to their optimum health.

It has been shown that the physiological affects of laughter can reduce serum levels of the "stress" hormones(1) and increase the function of our immune system(2). In a study published in 2009 the authors showed that beta-endorphins and growth hormone increased 27% and 87% respectively in patients watching a humorous film (3). Simply put "mirthful" laughter will enhance your overall well-being and can lead to better outcomes when dealing with injury and illness. Utilizing the data gathered from these studies we see that patients respond better to humorous environments with a strong clinical approach. By no means does this mean we ignore clinical evidence or doctrine in treating patients. If anything what you will see are proven clinical techniques in treating musculoskeletal conditions with a caring, humor filled approach treating the person along side their injury.

(1) Neuroendocrine and stress hormone changes during mirthful laughter.
(2) The effect of mirthful laughter on stress and natural killer cell activity.
(3) Laughter Remains Good Medicine

Laughter is it really the best medicine?

If you have ever crossed my practice's threshold you have no doubt heard other patients laughing or communing with one another on the rehab floor. You will typically find me in between patients directing rehab laughing right along with the patient, encouraging them to stay focused and positive through the challenging parts. I believe that by bringing a positive attitude to the office encouraging laughter and cheer we are allowing the pain to melt away. Each patient is greeted with a smile, and when the pain is overwhelming they know we will be there encouraging them, guiding them and caring for their needs.

Stay tuned for the clinical reasoning.....

New Name, Website and email

We are excited to announce our official name change to Optimum Chiropractic & Rehab(OCR). We are starting to name brand ourselves as the premier conservative musculoskeletal care providers in the Loudoun County area. We are still an integral part of Loudoun Spine & Sports Group(LSSG), however as we move closer to our second location opening we have decided to reach out beyond the LSSG name. With this name change comes the launch of our new website OC-Rehab.Com and a new email address for the clinic and myself. The clinic's email is ocr@oc-rehab.com and you can now reach me at drsmith@oc-rehab.com.

Be on the lookout for the Optimum Chiropractic & Rehab logo on the W&OD trail and at your local sporting events. There will be some subtle changes throughout the year, as we grow and advance our procedures and modalities of care. We will continue to provide state of the art care with the utmost understanding and compassion in the area.

Sincerely,

Dr. Jonathan Smith

Country Music Marathon

I would like to take a minute and wish our patients a safe and fun marathon this weekend. We will be pulling for each of you on Saturday.


Sincerely,Dr. Jonathan Smith
http://oc-rehab.com/
http://optimumchiropractic.blogspot.com/
drsmithocr@gmail.com

Does your strategy support your structure? Part 4

Goals-
We have established 3 different steps in setting up your new strategy to a healthier you. Now we will outline goals and different ways to track these goals. I am a big fan of using mapmyride.com or one of their sister sites; mapmyrun.com or mapmyfitness.com. However there are several ways you can track your fitness goals using a simple program such as Microsoft Works Fitness Tracking spreadsheet.

Remember, your goals need to be broken down into short term and long term goals. One of the best ways to stay motivated is to use your support system. Whether it be a friend or family member, having some fun competition or help allows us to stay motivated and going when we reach those low points or plateaus.

In the end the goal is a healthier you. The journey needs to be a one filled with fun and excitement, growth and challenges. I encourage each and every one of you to shoot for the stars. Your journey towards health can be as rewarding and challenging as you want it to be. I encourage each of you to track your progress and if you want feel free to track mine. I do my best to sign up for a 30 day 300 mile ride challenge each month from March until November on Mapmyride.com.





See you at the gym and on the road.

Dr. Jonathan Smith
drsmithlssg@gmail.com

Does your strategy support your structure? Part 3

Physical Activity
We have mapped our nutritional needs, now we get to start the activity part of our journey. First, start off slow in your new physical activity. Start off slow...yes repeat this to yourself through out the coming weeks and month. I tell my patients not to expect to feel better overnight if they've been hurting for 10 years, but in a similar way, by taking small steps you WILL be successful changing your lifestyle. As we start this new journey, we are going to give ourselves 21 days to form this new healthy habit. Most experts agree that 21 days is the magic number to form a new habit. We are going to count down our 21 days by picking 3 days each week to exercise. Remember, we are starting slow. Once we pick those 3 days a week to go to the gym, play basketball, ride your bike or whatever the chosen activity is we will make this into our healthy habit. If you choose riding a bike or running, start with a small distance then build each time you go back out. Start running a 1/2 mile working your way up to a mile...relax, have fun and realize this is not a sprint to finish first, but a marathon where finishing is all that counts.

I encourage each person to start setting short and long term goals.I typically suggest the short term goals to be based on small accomplishments in the gym such as adding 5 minutes to your cardio time each week or adding 10lbs to your specific exercise. If you have chosen a sport such as basketball, start off with making 10 free throws and working up to making 20 free throws each time you play.The long term goals should be based on body composition, clothing size or some type of competition you have chosen to enter. If your long term goal is
based off body composition you will want to have your body fat checked before
beginning your new exercise regime. The most reliable body fat tester is the hand held bioelectrical impedance, as this has the highest intra-examinar reliability. There are several other ways to have your body fat checked, but the bioelectrical impedance is still the most reliable and easiest access at your local gym. Now we have a specific goal to lose "x" percentage of fat within 12 weeks.

The final, most important part of making any lifestyle transition is a support system. Share your goals with a friend, find an exercisebuddy, or comment on this blog to share your goals.

If you have questions, feel free to e-mail me at drsmithlssg@gmail.com.

Sincerely,

Dr. Jonathan Smith

Does your strategy support your structure?

• First let's address that nasty four letter word we all hate...DIET. This word conjures up negative feelings in the majority of people that hear it or use it on a regular basis. We all know Debbie Diet or Danny Diet, they are always dieting, following the new fad, yo-yoing with their weight up and down. It is a constant cycle of them losing 10lbs then gaining 15lbs right back. The reason is they have yet to embark on a Nutritional Lifestyle Change. That's right a lifestyle change, implementing healthier choices into the day-to-day food choices. They are unaware of their daily food balance, because they haven't done the first step in tackling this new lifestyle change...Keep a Journal.
• Keep a journal for 7 days of everything you eat or drink. DO NOT ALTER your food intake until you have done a 7-day Journal. Be honest, the point is not to judge or break your spirit, but to create that ever important blue print of your nutritional lifestyle. Without using the map of our nutritional lifestyle change how can we ever expect to get where we are going?
• Once we have tracked our nutritional intake over 7 days, we can now start creating the map to the new healthier you. To do this we need to figure out the following information.
• Daily caloric need. There are several websites that can help you figure out you daily needs. I like the following websites: Calorie Calculator or Mayo Calculator .
• Even the government is changing their thought on food. Here is the new food pyramid.
• The USDA even provides a free food plan guide can be found here.
• Here are some good links to sites that have free recipes books and abundant food options: Low Fat Lifestyle, Diabetes Food List and Menu Planner.

If you have further questions feel free to email me at drsmithlssg@gmail.com.

Stay tuned for the next step in planning your strategy.

Does your strategy support your structure?

We are officially one month into 2009. What have you accomplished over the past month? Did you take the steps to accomplish your 2009 resolutions? Are you creating the right structure to support your strategy, and not the right strategy to support your structure? If your goal is to stop watching TV and you have a TV in every room, how can you not watch TV? However if you take the TVs out of the rooms or change the room to limit the ease of watching TV you are creating the right structure to support your new strategy?

This simple principle is something you can apply to any goal or New Year's resolution. As a long time gym member I know the first 3-4 weeks of the New Year will always double or triple the members in the gym, however come February 1st 90% of those new gym members will be history. They strike while the iron is hot, yet their plan is short sighted as they have jumped into the gym head first working out 4-5 days a week, weighing themselves daily...waiting, watching to see how many pounds they have lost from the day before. They join the new "Biggest Loser" challenge at work, and start sprinting to the finish line, not realizing it is a marathon, it is a lifestyle change. The strategy is weight loss, the structure is sore muscles, little to no change in weight, and worst frustration that their efforts are not rewarded as those on TV. Over the next coming weeks I will discuss creating the structure to support your strategy.

Sincerely,

Dr. Jonathan Smith, DC

Welcome

Welcome! I have decided to reach out beyond the walls of my office to offer advice filled with compassion, humor and educational pieces empowering you the reader, patient, student and peer. Join me on this journey to Optimum Health. I will discuss discuss every and "all aspects" of musculoskeletal health, emotional health, nutritional enrichment and may even delve into spiritual health. I will address the health care paradigm, and hopefully get each of you to step outside of the box, growing and becoming healthier each day.

I look forward to your comments, suggestion and input into this new 1000 mile journey we will take together. I ask that all comments have a positive message if posted openly and anything that needs to be addressed with negative feedback sent directly to my email. The purpose is to be open and honest, in an environment where the most inexperienced reader can contribute without feeling embattled by those with more experience or know-how in the topic of the day.

Sincerely,

Dr. Jonathan Smith, DC