Vitamin D – The Super Vitamin

Every day, I have patients interested in the new, hot vitamin du jour.  This year it seems to be Vitamin D.  I have included in my blog today a number of studies that talk about the benefits. I really believe the video of Joe Prendergast, MD that I have included below gives the best synopsis of why Vitamin D is an essential nutrient. He has been a leader in this area and speaking about it long before it was in fashion. 


Bottom line, most people need to supplement with Vitamin D, especially those that are living in winter climates like Chicago where there is an appalling lack of sun. Sun is essential to making Vitamin D in our bodies. Most MDs are now including Vitamin D levels in the yearly blood work done at a physical. Don't wait, this vitamin can be added TODAY to help your immune system, mood, heart, and a host of systems of your body. Check out details below...

Vitamin D – The Super Vitamin

U.K. and Canadian scientists have found vitamin D to be even more so vital to health and well- being than previously thought. Their new findings have revealed vitamin D as a direct influencer of more than 200 human genes. One such gene is related to both cancer and autoimmune diseases such as multiple sclerosis. According to scientists, vitamin D deficiency makes us susceptible to a wide host of diseases. Other diseases thought to be influenced by vitamin D deficiencies include rheumatoid arthritis, type 1 diabetes and dementia. Vitamin D is naturally produced in the body as a result of direct sun exposure to the skin. Vitamin D is also present in larger amounts in fish oils – a common source for most vitamin D supplements. It’s important to note that in larger quantities, vitamin D is also toxic. A number of experts recommend daily dosages of vitamin D ranging from 2000-5000 IU/day.

Source: Reuters. August 24, 2010

Vitamin D To Conquer Your Cold

New research indicates vitamin D may be effective at reducing infections and colds. In this new study, researchers found that a group of young military men who supplemented with 400 IU’s (international units) daily for 6 months versus those who supplemented with a placebo experienced a significantly higher likelihood of having no days missed from work due to a respiratory illness. Moreover, of those taking the vitamin D supplement, half remained healthy during the 6-month study as compared with approximately just one third of those taking the placebo. While more studies are needed, this new research does appear to indicate some benefits of vitamin D in reducing sickness or at least, the severity of sickness. It should be noted that vitamin D when taken in higher dosages is toxic and negative side effects can and do occur beyond 2,000 IU’s per day.

Source: Journal of Infectious Diseases Online. July 15, 2010.

Low Vitamin D Levels Linked to Colds
Study Shows Vitamin D May Have a Role to Play in Preventing Colds and Flu

A walk in the sun may be better than popping a vitamin C tablet for boosting your chances of preventing the common cold or flu.

A new study adds to mounting evidence that vitamin C may have been stealing the spotlight all these years from the real cold fighter, vitamin D.

The study, the largest to date on the link between vitamin D and common respiratory infections, shows that people with the lowest vitamin D levels report having significantly more cases of cold and flu than those with higher levels. Vitamin D is produced by the body in response to sunlight and is also found in fortified foods such as milk.

Researchers say that although vitamin C has been used for the prevention of common colds and other respiratory infections for decades, there is little scientific evidence to support its effectiveness. However, several recent studies have suggested that vitamin D, better known for its role in building strong bones, may also play a critical role in immune system function.

"The findings of our study support an important role for vitamin D in prevention of common respiratory infections, such as colds and the flu," says researcher Adit Ginde, MD, MPH, of the University of Colorado, Denver, Division of Emergency Medicine.  "Individuals with common lung diseases, such as asthma or emphysema, may be particularly susceptible to respiratory infections from vitamin D deficiency."

Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485.  www.communitychiropractic.net

The Safety of Chiropractic: It's literally is safer than aspirin!

The safety of any procedure, medical or chiropractic, is the first concern for the public safety. One wonders what this means when it comes to drug ads that end with a laundry list of side effects, including serious health problems and even death. Does chiropractic present any dangers to the public and if so, what are they?

The risk of chiropractic procedures has been the subject of much study. With millions of chiropractic adjustments given each and every day around the world it's important to the public, the profession and of course, the malpractice insurance companies. Because chiropractic has historically kept itself separate and unique from the medical profession it has found itself to be the object of attacks from medicine. Since evidence for the effectiveness of chiropractic in many health conditions continues to grow, the attack on chiropractic has moved to safety. What do the facts say regarding risk?

You are seven times more likely to get hit by lightening than have a stroke from a chiropractic adjustment.

No one pays closer attention to injury statistics than Malpractice Insurance carriers. Scott Haldeman, MD, DC reviewed malpractice claims records for a 10-year period between 1988 and 1997. In reviewing the outcomes following the application of 134.5 million cervical manipulations (commonly referred to as the chiropractic adjustment), the records indicated that there were 23 reported cases of stroke or vertebral artery dissection (VAD). Of this group, 10 of the patients had the complicating factors of high blood pressure, use of oral contraceptives, or a history of smoking, all of which are associated with vascular disease. The actual incidence of stroke or VAD following cervical manipulation was found to be one per 5.85 million cervical adjustments. That means that the average chiropractor would work for 1430 years (or practice 48 full chiropractic careers!) before they would see a single case of this type of incident.

The chart below shows the comparative risk of a number of common procedures and events to that of a chiropractic adjustment. Even the risk for stroke of something as common as birth control pills is over 200 times greater than a stroke from a chiropratcic adjustment.

Risk for	compared to chiropractic
Death from spinal fusion surgery	100,000
Death from cervical (neck) surgery	34,483
Death from hospital mistake	30,000
Death from laminectomy (spinal surgery)	25,000
Death from prolonged Aspirin, Tylenol, Advil, Motrin, Aleve use.	4,166
Paralysis or stroke from back or neck surgery	3,571
Death from automobile accident	750
Stroke from Birth Control Pills	235
Get struck by lightening	7
Death from aviation accident	2.5

Notice you are 7 times more likely to get hit by lightening! Other reports listing a higher frequency of adverse events have been compromised by the tendency of those authors to inappropriately list the practitioner as a chiropractor, even when it turned out that the injury was caused by a medical doctor, a physical therapist or even a kung fu teacher and a hair dresser! And yet the reports typically refer to the treatment as a "chiropractic adjustment."

The National College of Chiropractic Clinic reported that over a 15 year period over 5 million neck adjustments were given without a single vascular injury - and this is a student clinic with relatively inexperienced doctors performing the procedures.

Rather than raising concerns about the safety of chiropractic, these studies emphasize that spinal manipulation, in the hands of a in the hands of a trained chiropractor, spinal adjustment is extremely safe. However, in the hands of unskilled practitioners they can be dangerous, and the practice must be closely regulated. This is why chiropractic exists as a separate profession. To provide you with safe and effective care, not a physical therapist or a medical doctor who attended a weekend course on spinal manipulation (yes, they do have these). All chiropractors complete 2 years of pre-doctoral training followed by 4 years of doctoral training and a one year internship. I had my Bachelors of Science in Nutrition from Ohio University prior to chiropractic school.

The American Journal of Pediatrics found that chiropractic is the most used alternative health care choice for children. One of the largest studies on chiropractic safety is the New Zealand Federal Government's 18 month "Inquiry on Chiropractic" published in 1979. The study concluded that "chiropractic is remarkably safe" and further stated that "chiropractic is the only health profession equipped by their education and training to carry out this procedure."


Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485.  www.communitychiropractic.net

Do you "Believe in Chiropractic?"

As a Chiropractor for over 16 years, I hear this statement all too regularly..."I don't really believe in Chiropractic." I guess it cracks me up (no pun intended) that people still view my profession as some kind of religion to be believed in or not.

The truth is that Chiropractic research is abounding. This is not about believing the dogma, it is about science.  I am still amazed after over 100 years that I hear people question the safety and effectiveness of Chiropractic. The fact that I spend more on car insurance than I do on malpractice insurance should be enough to convince people, yet old habits and dogma die hard.


Wilk v. American Medical Association


I understand what people mean when they say they don't believe. It is about people believing in the stories perpetuated by the medical profession. I am not just being a conspiracy theorist, this effort to stamp out the profession of Chiropractic is well documented and the year I entered Chiropractic school, the Wilk's case had just been decided. Wilk v. American Medical Association, (7th Cir. 1990), was a federal antitrust suit brought against the American Medical Association (AMA) and 10 co-defendants by chiropractor Chester A. Wilk, DC, and four co-plaintiffs. It resulted in a ruling against the AMA, saying they had engaged in an unlawful conspiracy in restraint of trade "to contain and eliminate the chiropractic profession." (Wilk v. American Medical Ass'n, 671 F. Supp. 1465, N.D. Ill. 1987). The judge further wrote that the "AMA had entered into a long history of illegal behavior". And, this judge issued a permanent injunction against the AMA to prevent such future behavior.

I BELIEVE IN CHIROPRACTIC!  I also believe that if people knew what I knew, they might do what I do.  This Oprah quote, as great as it is, requires a person to not only be open to new ideas, it also depends on someone letting go of ideas that are not working for them. We as a society, we are getting sicker and sicker (the US uses more prescription drugs than the rest of the world combined).  I am going to commence a series on Safety, Efficacy and Satisfaction as it relates to Chiropractic.  I hope you learn something new that will lead you to a greater expression of health, especially using Chiropractic as the foundation of that healing.

I believe in Chiropractic FIRST!!  Enjoy!

Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485.  www.communitychiropractic.net

Ergonomic 101 - Proper Lying Posture

As I was wrapping up my series on ergonomics, I was reminded that I had left out one of the most important positions:  SLEEPING!  This is the number one question that new patients ask and very crucial because approximately 1/3 of our life is spent lying in bed, on the couch, and on the floor. Like other positions, there is a right way and a wrong way to lie. For individuals suffering from pain, modifications may be necessary to obtain a "pain-free" position or a position which does not aggravate the pain.

Lying On Your Stomach (the evil position)

Extended periods of "stomach lying" should be avoided. This can be the sole reason patients experience pain.  This is because excessive stress is placed on the joints of the low back and because excessive rotation must take place in the neck. Neck pain, back pain, headaches, dizziness, as well as arm paresthesias are commonly experienced when in this position for an extended period of time. If you must lie in this position to relieve pain or for some other reason, keep one leg bent with the same side arm raised with approximately 90 degrees of flexion at the shoulder and elbow joints.

Lying On Your Back

Most people find lying on their back to be a relatively comfortable position. For individuals suffering from back problems, placing a folded pillow underneath the knees will help reduce tension in the lower back and make this position more tolerable. Some individuals may also find placing a small pillow or towel under their lower back to be helpful. This will help to maintain the natural curve of the lumbar spine.

Lying On Your Side

Lying on your side is a favored position by many individuals. It may also be a comfortable position that provides relief for individuals with back problems. It's important while in this position to have adequate support for the head and neck. A pillow which fills the gap between the head/neck and the bed should be used to keep the head and neck in line with the rest of the spine. Additionally, placing a pillow between the knees will help reduce lumbar and pelvic torsion. Women with larger hip and small waists will find a small pillow under the waist will prevent lateral bending of the spine while lying on the side.

Choosing A Pillow

Choosing a pillow which supports the cervical spine is extremely important, especially for those with neck or upper back problems as well as those with a history of headaches. There are a number of cervical pillows on the market, however, many of the inexpensive pillows (those under $20) are poorly designed with rigid foam which does not conform to the natural contours of the head and neck. Look for a cervical pillow which will contour to the shape and size of your head and neck while still providing support. Don't be scared to spend a little extra on a high quality pillow - it's well worth the money, and besides, it's something you'll use everyday.

Ergonomics 101-Proper Lifting Techniques

This is the final installment in my series on Ergonomics. I find that little injuries built up over time are cause of most of my patient's problems. My wish is for everyone to learn a little something that they can take back to work that will keep them just a bit safer. This series is full of helpful hits. Dig in people!!


Dr. Steph


The Squat Lift - Ideally, objects should be lifted via the squat lift. With the back relatively straight, the knees are bent so that low back stress is minimized. While this does not seem as easy or natural as simply bending forward at the waist it significantly minimizes the lower spinal stress which can lead to numerous injuries including intervertebral disc herniation. Also, keep the feet wide apart when lifting the object and be sure to keep the object as close to your body as possible.


When Bending The Knees Is Difficult - For individuals who cannot fully bend the knees in order to pick up objects some bending of the spine may be necessary. In these cases, be sure the object being lifting is not heavy and most importantly, be sure to keep the object as close to the body as possible. The farther the object is away from the body the greater the stress on the spine.


The Golden Rule of Lifting - As stated above, be sure to keep objects as close to the body as possible during the lifting and carrying of objects.


Repetitive and Heavy Lifting - Even when proper lifting techniques are used repetitive stress injuries to the spine will occur if objects are too heavy or lifting is done continuously to the point that the spinal musculature becomes fatigued. Never lift heavy objects alone - get assistance or use a dolly. Never lifting continuously to the point that spinal muscles become fatigued. This will dramatically increase the odds of sustaining spinal injury.


Diagonal Lift - The diagonal lift is useful for heavier items that are close to the ground, such as a heavy box. Because this lift requires that you get down close to the item, you protect your back by making your legs do the lift.


Instead of approaching an item straight on, come at it diagonally from one corner. Lower your body down and place one knee on the ground. Gather the item onto your thigh and into your lap. With your back straight and your arms secured around the item, set your core muscles, and stand straight up - making sure your head rises before your hips.

Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485.  www.communitychiropractic.net

Gratitude Rather than Dread for the Holidays

A good friend of mine and coach Dr. Pat Gaymen sent out a November reminder.  The note was motivated by something I was reminded of today in my office. Today we hung our banner for our annual 12 Days of Cheer event-where we celebrate our patients for 12 days in December, offering New Patient exams and adjustments in exchange for helping us sponsor a family for the holidays. Plus, we give your patients a gift for all of those 12 days! This is all great stuff, right?


My question is why we are getting so many moans and groans? Maybe it is the imminent winter, the reality that the sun is going bye bye. These comments bring up pictures of dread instead of joy. This month please I am joining Dr. Gaymen in a crusade to remind people that the Holidays are about gratitude, joy, fun, friends and family. They are about an opportunity to give our time, our love, our money to others. And the blessing for you is that you have a chance to change your routine and have some fun in the process. 

• Really think about giving thanks
• Create a Gratitude Board in your office and ask people to post what they are thankful for (Get some leaf or turkey or cornucopia notepads for fun)
• Take time to plan
•  What can you eliminate from your regular routine?
• Decide to make this season a good one.
• What can you add that will make this a truly happy, loving time?
• Have you looked at the sparkling night sky lately?
• Decide how you want this Season to be for you and your family
• Set the wheels in motion to make that happen (as closely as possible)
• Make of list of people or things that enrich your life – then thank them Find someone or some place where you can enrich someone’s life
• Get children involved in being thankful
• Notice the magnificent colors Mother Nature is showing us
• Enjoy company while you cook (if you do)
• Bring is some beautiful leaves to be part of your decorations
• Get a massage right in the middle of everything else
• Invite someone to spend time with you and let them know they are important to you
• Enjoy the feel of the crisp Fall weather
• Take time to notice the joy of giving 

Ergonomics 101-Taking Mini-Breaks and Stretching

Taking small periodic breaks doesn't just allow you to have a mini-mental vacation from the constant reins of work, it's also an important opportunity to reduce built-up physical tension by stretching out your contracted and tensed body. Every 30 to 40 minutes your body needs to move, stretch and get out of any position that it's been stuck in.

Assuming that your working position is in the seated posture, the following stretches can be performed throughout the day, everyday, to keep your body happy and healthy. All stretches should be held for 15-30 seconds and performed 1-3 times, depending on the amount of time you have. Hold the stretch in a position in which you can feel the muscles comfortably stretch.

Basic Neck Stretches

Eyes To The Sky - Extend your head backwards while allowing your mouth to open. Allowing your mouth to open allows for a greater stretch to the muscles of the anterior neck. If you experience any balance problems, stretch the neck in the seated position only.

Ear To Shoulder - With your head centered over your shoulders, drop one ear to the same side shoulder. You should feel the opposite side of your neck stretch. You may increase the stretch by applying pressure to the top of the head with your hand. Repeat on the opposite side.

Chin To Chest - Drop your head forward while tucking your chin in towards your neck. Place one hand on the top of the head and gently apply added pressure if you wish to increase the stretch. This stretch affects the posterior cervical musculature.

Lateral Torso Stretch - While seated, grasp the lateral thigh or armrest of the chair with your opposite side arm and rotate your torso by pulling with the hand. Repeat to the opposite side.

Anterior Torso Stretch - In a seated or standing position with your hands interconnected place them behind your head and neck. Then, squeeze your shoulder blades together and extend your back slightly.

Posterior Torso Stretch - In the seated position with your buttocks on the forward edge of the chair, spread your legs apart and lean your torso forward, between your legs. If your back and hamstring muscles are tight, you will feel them stretch during this movement.

These are just some of the many stretches which can and should be performed frequently.

Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485.  www.communitychiropractic.net

Important Note: Do not perform any exercise or stretch without the recommendation of a licensed health care professional. If performing exercises or stretches at the recommendation of a licensed health care professional, immediately discontinue and seek professional medical assistance should unusual or abnormal pain and/or discomfort arise.Any and all exercises, stretches or similar contained within or available from this website are meant only for active patients of our office who have been specifically advised to perform said exercises, stretches or similar.