Dr. Norman F. Childers Publications
3906 NW 31 Place
Gainesville, FL 32606
Major thing to remember is that only 10% of people with diverticula in their gut actually develop diverticulitis ie. management of this problem is very possible (not very easy necessarily!!).
Fasting or exclusion diet to remove potential allergens esp. grain products such as wheat (gluten allergy), milk and meat.
Nutrient deficiency is the most frequent cause of immune deficiency. Supplementation is one way increasing your intake of vitamins and minerals but research has shown that a diet rich in fruit and vegetables is probably the most efficient (and obviously natural) way to get the substances into your system. Many studies have been done using high doses of single Vitamins and/or minerals however; there is a good deal of confusion about how they all interact so I personally think that a good balanced diet is the way forward.
High dose Vit C has been shown to reduce infections but some studies say that it is only effective when an infection is present so is long term use effective? However, how many times does one have a very low level infection that is dealt with before it gives you a ‘full blown’ cold that would have been assisted if you were taking Vit C long term? Again, I think ensuring you have a good balanced diet is the way forward. Increase the following: Fruit and vegetable consumption (especially those rich in antioxidants, see below*), water and other non-caffeinated drinks. Things from your local health food shop: Multivitamin supplementation; Vitamins A, C and Zinc; Thymus extracts (good for viral infections); spleen extracts (bacterial infections); Echinacea and Astragalus root (Chinese herb). Reduce the following: Alcohol, sugar and saturated fat consumption. In addition it has been shown that exercise, getting sufficient rest/sleep and reducing stress levels (relaxation classes/meditation) all have a significant positive effect on immune system function.
Vitamin C (in rank order): Guava, blackcurrant, broccoli, red pepper, sprouts, watercress, lemon, cauliflower…………and then oranges!!!!
Carotenoids (gamma & beta carotene & lycopene): Carrots are by far the best source. Also, green leafy vegetables, apricots, mango.
Vitamin E: Almonds & hazelnuts esp, also brazil & pecans. Potato crisps, asparagus, broccoli, sprouts, avocado & blackberries.
Selenium: Garlic, mushrooms, bread, lentils, cod & herring.
You need to work your knee in extension, but very importantly just in the last
15 degrees i.e. only bend your leg slightly not to a right angle. This can be done using the leg extension machine at a gym, by sitting against a wall with your legs slightly bent or by simply hyper-extending you legs alternately.
Support your leg on a chair making sure it’s low enough not to cause pain in your knee. Then tense all your leg muscles as hard as is comfortable for 5 seconds (initially) then relax your leg completely, gently swinging it if possible. Repeat this another 4 times. As your leg strengthens you can increase the length of the contraction, but do this gradually. If you experience pain at any time, stop the exercise.
The Epley manoeuvre is designed to help with a condition called BPPV (benign paroxysmal positional vertigo) that causes dizziness when you move. Small particles called otoliths become detached in the inner ear and the movements that you perform have the effect of re-attaching them, thereby resolving the dizziness.
One treatment may be sufficient- the manoeuvre has a very good success rate however, it may require a number of treatments and self treatment at home before an improvement occurs.
Your practitioner will ascertain which side is affected and it is important to remember this fact. There are considerable differences in opinion on how long you should wait in between positions ranging from 30 seconds to 5 minutes. So, if you wait 30 seconds the whole process takes 6 minutes; 5 minute breaks will take 1 hour! I would tailor the timing to how long you have available, and indeed, it is better to do the 30 second version once than not at all.
It is very important to identify the cause of your problem rather than just treating the symptoms. Try to turn your attention to your entire head, neck and upper back shoulder area and identify whether or not you are unnecessarily clenching your jaws, this very often being accompanied with tension in the shoulders and upper back. Other habits such as pencil chewing, ice crunching, supporting your head on your hand, grinding (stress) and habitually chewing food on one side can also lead to problems.
Look at yourself in a mirror and slowly open your mouth as far as you can without pain. Note carefully its movement and whether or not its finish position is symmetrical, then close your mouth. It may be useful to use a pencil held vertically under your nose to help identify these movements. Then practice opening your mouth completely straight up and down, again slowly and within painless range. It may be useful to actually exaggerate the movement in the opposite direction a few times before trying to move straight. If you experience pain at any time, stop the exercise.
Place your hand beneath your jaw and gently push down with your jaw for approximately 5 seconds, then grasp your chin and gently stretch your jaw downwards for about 10 seconds. If your restriction is more on the right it may be useful to stretch slightly to the left as well (and vice versa). Repeat this 3-5 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.
Place the palm of your hand against the right side of your jaw with your mouth slightly open. Gently push against your hand for 5 seconds and then relax and stretch your jaw across to the left for approximately 10 seconds. Repeat this 3-5 times (vice versa for the other side). To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.
Massaging your masseter muscles (near the jaw joint) and temporalis muscles (at your temples) and your jaw joint gently with your fingertips can also help to loosen your jaw. Perform self massage before you do the stretches above.
To make the hot pack: -
To make the cold pack: -
1. Get the ice on quickly. Icing is most effective in the immediate period following an injury. The effect of icing diminishes significantly after about 48 hours.
2. Perform an 'ice massage'. Apply ice directly to the injury. Move the ice frequently, not allowing it to sit in one spot.
3. Don't forget to elevate. Keep the injured body part elevated above the heart while icing--this will further help reduce swelling.
4. Watch the clock! Ice for 10 minutes, NEVER LONGER than 15 minutes. You can do more damage to the tissues, including frostbite, by icing for too long. In addition, icing for longer periods actually causes a long term heating effect which would make the inflammation worse rather than better.
5. Allow time between treatments. Allow area to warm for at least 20 minutes before beginning the icing routine again.
6. Repeat as desired. Ice as frequently as you wish, so long as the area is warm to touch and has normal sensation before repeating.
1.Ice Option 1 -- Traditional: Use a ziplock bag with ice cubes or crushed ice. Add a little water to the ice bag so it will conform to your body.
2.Ice Option 2 -- Best: Keep paper cups filled with water in your freezer. Peel the top of the cup away and massage the ice-cup over the injury in a circular pattern allowing the ice to melt away.
3.Ice Option 3 -- Creative: Use a bag of frozen peas or corn from the frozen goods section. This option provides a reusable treatment method that is also edible.
This exercise could be described as ‘postural muscle weight training’ and uses the idea that if your body is tending towards one extreme you can help to improve alignment by going to the opposite extreme.
NOTE- this is in no way a position that you should hold for long periods of time; it is purely an exercise!!
Begin by rotating your hands and arms outwards, stretching them downwards and behind you, in order to bring your shoulders back and down. At the same time lift your sternum (chest bone) in order to extend your thoracic spine....KEEP BREATHING.!! Try not to extend your lower back (lumbar spine) when you do this- if your head moves a large amount then it’s likely that you are. Then tuck your head straight back trying not to put your neck into extension or flexion- it should feel a little bit as if you’re trying to push your chin through your neck! Again, KEEP BREATHING!! You can treat this like an exercise in the gym, so start with 5 repetitions of 5 seconds and build it up slowly. If you feel pain at any time stop the exercise.
Lying on your front rotate your hands and arms outwards, stretching them upwards and behind you. At the same time lift your sternum (chest bone) away from the floor and pull your shoulders up and towards your feet. KEEP BREATHING!! Then tuck your head straight back (upwards) trying not to put your neck into extension or flexion- it should feel a little bit as if you’re trying to push your chin through your neck! Again, KEEP BREATHING!! You can treat this like an exercise in the gym, so start with 5 repetitions of 5 seconds and build it up slowly. If you feel pain at any time stop the exercise.
Take an old (not soft and fluffy!) towel and roll it into a tube as tightly as possible; maybe tie string or elastic bands around it to stop it unrolling. Place it on the floor so that when you lie back it goes across the base of your neck; bend your knees in order to protect your low back. NB Its very important to have book under your head to stop your head and neck going into extension. Try to keep breathing and relax onto it. In order to get some extension this far up your spine you will probably need to raise your arms above your head. This position can be a little painful initially but when you feel more comfortable, move along another inch or so by walking along the towel with your shoulder blades (roll onto the right one and lift the left a little and vice versa). It is very likely that at this point you’ll get enough extension without lifting your arms. As your back becomes more flexible you can increase the mobilization effect by raising your arms above your head. Continue along your back, waiting at each level for 10 seconds to 3 minutes (depending on how much time you have available) until you reach the beginning of your lower back (bottom of your ribcage); at this point there is only minimal contact between the towel and your back and so the stretch becomes ineffective. If you experience pain at any time, stop the exercise.
Lying on your back with your knees bent, push two tennis balls (touching together) under the base of your neck. NB Its very important to have book under your head to stop your head and neck going into extension. To increase the contact lift up your pelvis and hold for as long as is comfortable then relax. Then roll along the tennis balls a couple of inches at a time. Do this by lifting your pelvis, pushing backwards with your elbows to lift yourself away from the tennis balls slightly and then pushing yourself along with your feet. Try to keep breathing and relax onto the tennis balls for 20secs to 2 minutes depending on how much time you have available; when you feel more comfortable, move along another inch or so. To increase the stretch, lift your arms directly in front of you; to increase further extend your arms above your head. Roll along until you reach the beginning of your lower back; at this point there is only minimal contact between the tennis balls and your back and so the stretch becomes ineffective. To treat the lower back move the tennis balls apart slightly to work along your lower back muscles down to your sacrum. Do this once a day initially then symptomatically. If you experience pain at any time, stop the exercise.
The exercise above is not something that I’d advise you to do in normal life as it would probably cause more problems than it solved- as well getting you some funny looks! To improve your posture, do as follows:
Initially follow the same procedure as the standing exercise but hold the position for a few seconds only and then relax away from the position slowly and only by a factor of about 20/30%. The idea behind this is to ‘kid’ your brain into regarding your new posture as a relaxed position rather than one into which the body has to be dragged, involving a huge effort. It is at this point that I would like to introduce the idea that the head should be visualised as a light object that has the natural tendency to float towards the ceiling rather than a heavy one that is compressing the neck and upper back. So as you relax away 20% or so, it is this lightness that stops you from flopping straight back into your old posture, not muscular effort.
With practice you can do this anywhere- you may wish to ‘tone down’ the movements in order not to draw unwanted attention to yourself on the tube train or at work!!
PLEASE NOTE If you would like to continue with postural work I would recommend regular sessions with a qualified Alexander Technique practitioner: I refer to a local practitioner (Winchmore Hill, North London) or you can use the internet to find somebody more convenient.
In a standing position, to stretch the left side, place your left hand against a wall or doorframe with your arm bent, so that your forearm is horizontal and at the same height as your shoulder with your fingers pointing forwards. Stretch by leaning gently forwards at the same time as rotating your upper body to the right, the aim being to move your shoulder blade backwards. Hold this for approximately 10 seconds and then repeat 3 times. Vice versa for the right side. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.
Sit on your hands or clasp them behind you in order to keep your shoulders back and down. To stretch, the right traps let the head hang to the left side by gravity, hold for 10seconds then go to the right holding for 10 seconds again. Repeat 3 times in total. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.
Sit on your hands or clasp them behind you in order to keep your shoulders down. To stretch the right side, hang your head forwards and diagonally to the left and vice versa, letting gravity do the work. Hold for 10seconds each time and repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.