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DRSladic.com
June 2023
THE TRUTH ABOUT ‘SCIATICA’ It’s All in the Lower Back
Honestly, I’ve never liked the word “sciatica.” It’s not because I don’t think the pain and discomfort aren’t real (they absolutely are) but because the term has led many people to believe that sciatica is a medical condition in and of itself. When people use the term “sciatica,” what they’re referring to is a back problem that has caused the sciatic nerve to become pinched or compressed. If you can imagine it, your sciatic nerve looks like a small stalk of corn in the back of your hamstring on both legs. Those stalks of corn go all the way up and connect to five different nerves in your lower back and sacrum (the bottom of your spine). These five nerves that connect to the sciatic nerve, or that stalk of corn, directly attach to your lower back’s L4, L5, S1, S2, and S3 vertebrae. Together, they’re called the “sciatic nerve roots.” When someone is experiencing “sciatica,” what’s truly going on is that there has probably been some prolonged injury to the lower back, which is affecting those sciatic nerve roots. Very rarely, tight muscles along your sciatic nerve can also create the pinching or compression causing the issue, specifically in the gluteus medius area of the buttocks, where the sciatic nerve runs directly through. All of this to say, I don’t like the term “sciatica” because it takes away from what’s really going on, which is a physical injury in the
Now, you can certainly take painkillers that help reduce the discomfort of that person stepping on your foot, but it won’t actually solve the issue. And, unfortunately, many people suffering from a pinched or compressed sciatic nerve simply rub some Bengay on their lower back, ice it, massage it, and hope it goes away. But, just like the example of a person stepping on your foot, it won’t actually solve the issue. So, you may wonder, “Is there anything I can do to actually help my sciatic nerve pain that isn’t a Band-Aid fix?” Or, “How can I avoid injuring my back so I don’t develop sciatic nerve pain in the first place?” The key here is to focus on your back, where the sciatic nerve pain is occurring in the first place. I understand that many of you reading this newsletter don’t live close enough to stop in and see me. If you do, feel free to make an appointment, and I’d be more than happy to help you. If you don’t, try to keep your back strong and healthy by using the stretches on Page 2 of this newsletter to reduce the chances of lower back injury. If you think you’re experiencing sciatic nerve pain, we’ve provided a few stretches on Page 3 you can use at home to find relief from the pain in a way that works naturally with your body.
“[Sciatic nerve pain is] a musculoskeletal problem that has resulted from something being out of place, swollen, or injured in your physical frame.”
back. It could be that a herniated disk or even a bone spur is pinching the sciatic nerve, the back is out of alignment, or an inflamed joint is pressing on the nerve. Symptoms of a pinched or compressed sciatic nerve include pain, weakness, numbness, or tingling in the leg, lower back, buttocks, and hip, sometimes even running down to the big toe. Typically, sciatic nerve pain will occur on one side of the body, resulting in difficulty walking or muscle weakness. Essentially, and most importantly, it’s a musculoskeletal problem that has resulted from something being out of place, swollen, or injured in your physical frame. Sciatic nerve pain is not coming from something you’re eating, and you can’t fix it with a supplement, either. For example, imagine someone is stepping on your foot, just applying pressure until it’s physically painful, and you can’t take it anymore. There is no vegetable you can eat or vitamin you can take to stop that pain.
–Dr. Tom Sladic
THOUGHT OF THE MONTH
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” —Maya Angelou
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SMILE!
YOUR BODY WILL THANK YOU
For some people, their teeth might be the part of their body they’re most insecure about. And this insecurity, whether purposeful or not, can prevent people from
and you feel less stressed. Participants in one blind study who used chopsticks to keep their mouths in the smiling position reported having better recovery during a stressful task than those whose mouths were in a neutral position.
stress hormone, actively suppresses your immune system to keep your body in its “fight or flight” mode. So when you feel happier and less stressed, your immune system has the resources to function correctly and keep you healthy. Smiling reduces pain. Those handy happy neurotransmitters your brain releases also act as natural painkillers; serotonin, in particular, is one of the most powerful. And when you grin, your body also releases endorphins, which are opioid peptides. If the word opioid sounds familiar, it’s because it is the medication class many popular prescription painkillers fall into. So, smiling is a natural way to relieve pain without medication. If your teeth insecurity stops you from smiling, you’re missing out on many natural health benefits. Talk to your dentist today to find a resolution that will leave you happy and healthy!
smiling openly when they’re happy, excited, proud, or just being silly.
Smiling reduces depression.
You may be thinking, “Okay, and? It’s not like smiling is necessary to survive,” but in some ways, it is. It turns out that smiling is an integral part of our health, and when we miss out on those big grins because we’re embarrassed, our health suffers. If you’re wondering how it works, here are four ways smiling benefits our health.
When you smile, your body releases “happy” neurotransmitters like dopamine and serotonin, and research shows that the
intent of the smile doesn’t matter. Meaning, you can trick your body into releasing hormones that make you feel
better just by smiling!
Smiling makes you feel less stressed. Research shows that when you smile, even if it isn’t genuine, your heart rate decreases,
Smiling boosts your immune system. As happy neurotransmitters release into your body, your cortisol levels drop. Cortisol, the
PREVENT SCIATIC NERVE PAIN Strengthen Your Back With Simple Stretches
Unfortunately, there is no one thing anyone can do to completely prevent back injuries, but there are a few simple stretches you can perform at home to help increase back strength and avoid the risk of injury and developing sciatic nerve pain. Stretch No. 1: Spine Strengthening Stretch Lie on your stomach with your legs straight out and your arms extended above your head. Then, bring your elbows down to your side so your hands are under your shoulders. Gently press into your hands so your chest slowly lifts off the floor. Finally, release to the starting position, and repeat 3-5 times. Stretch No. 2: Knees-to-Chest Stretch Lie on your back with your legs extended straight and your arms at your side. Take a deep breath while using your hands to bring your right knee toward your chest. As
you breathe out, pull your knee across your chest (for example, pull the left knee right and vice versa) and hold. Release the knee, return to the starting position, and repeat with the other leg. Stretch No. 3: Wall Stretch Face away from a flat wall, lean against it, and slowly slide your body down while extending your knees over your toes (imagine a chair). Hold this squat position for 5-10 seconds before releasing and standing straight up again. Repeat 3-5 times. It’s a good idea to perform these stretches after waking up, before you go to bed, or both. By taking just 5–10 minutes out of your day to complete a few simple stretches, you’ll strengthen your back and reduce the risk of developing an injury that may result in a pinched sciatic nerve.
We mentioned on Page 1 that sciatic nerve pain is a physical issue, and what’s more, it’s a back issue. So, you may be wondering, “How can I avoid developing sciatic nerve pain?” The answer is to take care of your back! If you’re someone who sits for extended periods of the day, your back is essentially just wasting away. This makes it weaker and more prone to things like herniated disks and poor posture — both common culprits for a pinched sciatic nerve.
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VEGAN CHEESE & THYME GRILLED CHICKEN
If you suffer from sciatic nerve pain, you might feel tempted to rub some cream on your back or ask your loved ones to give you a quick massage. But as we said on Page 1, those are just quick fixes that cover up the pain without providing any real relief. We also know not everyone lives close enough or has time to come by our office for help. Regardless, we still want to help you feel better and live more comfortably even if we don’t see you. That’s why we’re providing a few simple stretches anyone experiencing sciatic nerve pain can perform in the comfort of their own home for real relief, and not just quick fixes. We recommend using these stretches whenever you’re experiencing pain or discomfort, and the best part is they just take a few minutes. Stretch No. 1: Seated Glute Stretch Sit with your bottom on the floor, and stretch your legs out straight in front of you. Then, bend your right leg and place your right ankle on top of your left knee. Lean forward and allow your upper body to “reach” toward your thigh, and hold for 15-30 seconds. Release and repeat with the other leg. Stretch No. 2: Sitting Spinal Stretch Sit with your bottom on the floor, and stretch your legs out straight in front of you, but this time flex your feet so your toes point toward the ceiling. Bend your right knee and place your right foot flat on the ground outside your left knee. Place your left elbow on the outside of your right knee, and gently turn your body to face right. Hold for 30 seconds, and repeat three times before switching sides. Stretch No. 3: Figure Four Stretch Lie flat on your back and bend both knees while keeping your feet flat. Then, cross your right foot over your left thigh, and pull both legs toward your torso. You can use your hands to grab that left thigh and physically pull it toward you, too. Hold this position for 5-10 seconds, then repeat with the other side. REAL RELIEF! At-Home Stretches to Ease Sciatic Nerve Pain
Ingredients
• 2 skinless, boneless chicken breasts • Vegan Cheese • 1 tsp fresh thyme leaves,
plus 2–3 sprigs
• Olive oil • 2 zucchinis, thinly sliced • 1 large tomato, thinly sliced
Directions
1. Preheat oven to 375 F. 2. Split the chicken breasts almost in half along the long side, open them like a book, then flatten the sides out. 3. Put the vegan cheese on the “open book” side of the chicken and sprinkle with thyme leaves. Fold the chicken over to enclose the cheese. 4. Lightly oil a shallow gratin or casserole dish, then arrange overlapping rows of zucchini and tomatoes on the bottom. Drizzle with olive oil, sprinkle with salt and pepper, then set chicken on top. Place thyme sprigs on chicken. 5. Bake for 40–45 minutes.
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If you can, use these three stretches consecutively to relieve your back from that pesky pinched nerve pain!
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INSIDE THIS ISSUE
1. ‘Sciatica’: Not a Condition, but a Back Problem
2. Smile if You Want to Be Healthy!
Avoid Sciatic Nerve Pain With These Easy Stretches
3. Vegan Cheese & Thyme Grilled Chicken
Sciatic Nerve Pain Relief at Home!
4. Fasting Is the Most Lasting Diet Fad
THE INTERMITTENT FASTING PHENOMENON Separating Hype From Health Benefits
There always seems to be a new dieting fad every couple of months, but one that has stayed around longer than expected is intermittent fasting. Many of us couldn’t imagine fasting for days on end, but intermittent fasting provides the benefits of fasting without
Regardless of which type of intermittent fasting you attempt, you’ll likely notice many benefits within the first few months. Studies have shown that it can improve your cholesterol levels and help you maintain proper blood sugar levels. Many studies have shown that those who practice intermittent fasting have no problem shedding weight and also keeping it off. Many users report losing 3%–7% of their body weight within eight weeks of fasting. Studies even found intermittent fasting can lower the risk of breast cancer, Parkinson’s disease, and other serious conditions. Does this all sound too good to be true? That’s because it likely is. The Journal of the American Medical Association looked at 108 studies conducted on the alleged health benefits of intermittent fasting and found that only six were supported by solid evidence. That doesn’t mean the health benefits don’t exist; we just need more research before saying intermittent fasting is as beneficial for our health as its users claim it to be.
asking us to wait days between meals. Intermittent fasting is a term used to describe eating patterns with differing amounts of fasting. There are three main types. The first and most common type is time-restricted eating, and it’s one of the easiest intermittent fasting diets to stick to daily. Time- restricted fasting has users decide on an eating window lasting between four and 12 hours. If it isn’t during your eating window, you’re actively fasting. The next is the 5:2 diet, which calls for two full days of fasting each week, with a regular eating schedule for the other five days. Finally, there’s alternate-day fasting, in which users alternate between fasting one day and eating normally the next.
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