What Pillow Is Best For Your Neck?

Photo: RelaxingMusic

What pillow should I use? This is a common question I hear from my patients with neck pain. They want to know if there is a specific pillow or type of pillow that I recommend, so here is my advice.

The height of your pillow(s) is the most important factor. For back sleepers: if your pillow is too high, your neck will be in a flexed or forward-bent position throughout the night. But if the pillow is too low, your neck will be extended or too far backwards. For right-side sleepers: if your pillow is too high, your neck will be bent toward the left while you are sleeping. So how high should your pillow be? Simply find the pillow that puts your neck in a neutral sleeping position.

The firmness of the pillow you select depends on your own comfort. If you like a firm pillow, you may only need one to attain the proper height for your head. But if you prefer soft, you might need two pillows, as your head will sink down into them.

For specific brands, I do not have a recommendation. There are some very inexpensive pillows that work well, but they obviously need to be replaced more often. The only two specialty pillows I have personally used are memory foam and down-filled. The memory foam pillow is very firm and has two curves, one of which is a little larger. So it can be used two ways, depending on the size of your head/neck. I liked the way it supported my head and neck, but it was too firm for my comfort. It could potentially be comfortable for back or side sleepers. The down-filled pillow was mildy comfortable for me, but there were two reasons I stopped using it. First, the feathers were pointy sometimes, and even extra pillowcases did not smooth out the surface. Second, the pillow sunk down too low for my preferred pillow height.

I have seen TV ads for more expensive pillows, but I have never tried them. If you have exhausted cheaper options, you may want to purchase a higher quality or specially designed pillow. However, be sure to identify if your neck pain is only a result of sleeping or if you have a neck problem that needs medical attention. If your neck pain is present during the day or before going to bed, it may not be a pillow issue. Be sure to consult your physician if you have chronic neck pain, severe neck pain and/or neck pain that shoots down the arm(s).

Top 10 Reasons To Eat More Fruit

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10. Fruit is easy to take to-go. Whether it is an apple, banana, or smoothie, you can easily take fruit with you for a healthy snack or small meal. For women, it can fit into your purse. Men can fit it into your jacket pocket. It is the ideal mid-morning or mid-afternoon snack. Or it can serve as your dessert after lunch. So the next time you are headed out for the day, be sure to take a piece of fruit with you! That will get you one serving closer to your daily recommended 5!

9. Fruit is a cost-effective snack. Healthy food can be expensive in general, but a piece of fruit is cheaper than a bag of chips from the vending machine. If you buy fruit that is in season, it is very reasonably priced! A 3-lb bag of apples costs about the same as a large bag of potato chips. Several times recently I have found pears for $1.50 per pound and strawberries for $2 per pound (at Publix, my grocer of choice for fresh produce). And, of course, bananas are always the cheapest and are rarely sold for more than 75 cents per pound. So on your next trip grocery trip, spend your snack bucks in the fresh produce section! Or consider dried fruits as another good alternative to chips, cookies or candy bars.

8. Fruit is perfect for dipping. There is no better snack than a fruit tray with dip, whether chocolate, caramel,  or cream cheese. This makes it ideal for parties or served with any meal. If you have surprise guests and you don't have dessert in the house, just cut up some fresh fruit and plate it with some yogurt as a dip. It is ideal for kids of all ages. Young children especially love fruit and dipping their foods, so teach them proper eating habits at that age. I continue to practice the good eating habits that my mom passed on when I was young!

7. Fruit can satisfy your sweet tooth. If you are like me, you might look for something cool and sweet at night to satisfy a craving. So why not munch on strawberries or grapes instead of chocolate, cookies or ice cream? Save the calories and boost your health while still enjoying something sweet and delicious. Try replacing your candy jar with a bowl of fresh berries on your kitchen counter. There is no guilt in grabbing a couple of grapes every time you pass by.

6. Fruit is the perfect complement to a warm, sunny day. What is a July 4th cookout without watermelon? When your kids come in from playing outside, serve them grapes or orange slices. After doing yardwork or jogging outdoors, munch on some cherries. Pack an apple in your picnic lunch basket. Fruit is cool and refreshing because it is full of water, which will help to keep you hydrated. A fresh fruit smoothie is a perfect alternative to a high-calorie milkshake.

5. Fruit helps to prevent future disease. Blueberries can help to prevent Alzheimer's Disease. Healthy eating can prevent heart disease and stroke. Good eating habits should begin at a young age and continue throughout your lifetime in order to maximize your health and minimize future medical issues.

4. Fruit helps you to lose weight. It is a low-calorie food, so it is the perfect snack for those who are dieting. If you want to lose weight, try replacing all sweet snacks with fruits. If you are really rushed for time in the mornings, cut up your fruit the night before and pack it in a tupperware to eat with breakfast or as a snack. If you do not have 1-2 servings for breakfast and lunch, it will be nearly impossible to consume your recommended 5 per day.

3. Fruit is full of vitamins and minerals. It is one of the best ways to increase your vitamin intake without taking a vitamin supplement. And the best way to benefit from vitamins is naturally, from your foods. Whether you need to boost your immunity, eyesight, bone/joint health, heart or mind, fruit will give you the vitamins needed for your body to function optimally.

2. Fruit is full of fiber and water, which maintains a healthy digestive system. While 100% juice has vitamins, fresh fruit is healthier because you eat all of the good parts of the fruit, especially the fiber/pulp and skin. Without sufficient fiber in your diet, you will continually look for products to improve your regularity. So do it the natural way with plenty of fresh fruit!

1. Fruit helps to fight cancer in your present and future. It is stocked full of antioxidants, which fight free radicals that enter your body through the environment and bad foods/chemicals. There are many anticarcinogenic foods, but none ranks higher than fruit. So if you want to have a healthier future, start by eating healthy now. 20 or 30 years from now may be too late to prevent cancer in your body.

Do Dairy Products Cause Weight Gain?

I have never decreased dairy products in my diet before this past week. It is actually very difficult to do, especially if you are like me and you eat chocolate, yogurt, milk and cheese every day. I normally would never choose to decrease these foods from my diet, but I am nursing a newborn who may have an allergy to milk protein. So I have given up my favorite foods for the moment to see if that helps.

During this time, I can see how a dairy-free diet could assist with weight loss! Can you think of many junk foods that have no dairy in them? Cheeseburgers, chips (yes--most chips have mild products), ice cream, pizza, nachos, etc. And desserts are nearly impossible to find without dairy unless you like hard candy or sour patch kids, which I don't! Almost all pre-packaged cookies and crackers also have dairy. I've had to catch myself before taking a bite several times this week, forgetting that I can't have these products right now.

So what have I been eating instead of milk products?:

1. Almond milk, which actually tastes good (at least the vanilla flavored one)! It also has a lot of calcium!

2. High-calcium foods, such as spinach, turnip greens, baked beans and soybeans.

3. Raisins, for my sweet tooth.

4. Nuts, for when I have the munchies.

5. Peanut butter and jelly (with the kids) instead of grilled cheese.

6. Fruit popsicles (instead of my preferred chocolate ice cream).

7. More natural and homemade foods.

Another recent change in my diet is that I am eating to prevent acid reflux. So now I cannot eat tortilla chips with salsa (already I had eliminated the queso), tacos (even without the cheese), pizza (from both dairy and acid), etc. The benefit to combining both of these diets is that I am eating less simply because there is less to choose from and because the tastiest foods are eliminated. In that sense it is becoming less enjoyable to eat, which normally would bother me. But right now I would like to quickly lose my baby weight and fit back into my non-maternity clothes! So maybe these 2 unexpected diet changes will help me with that! 

In general, the reason so many of us are overweight is simply because we either love food too much or are addicted to food. I was reading the Bible today, and I read a verse that talked about food. "Jesus said, My food is to do the will of Him who sent me and to finish His work" (John 4:34). The context is that Jesus' friends were telling him to eat because they were all very hungry and had not eaten in some time, but he obviously had other priorities.

So next time you are tempted to eat something you shouldn't, just remember: eat to live; don't live to eat.

PCRM | Health Concerns about Dairy Products

PCRM | Health Concerns about Dairy Products

Concussion: When Is It Safe To Play Sport Again?

What are the symptoms of a CONCUSSION? It may involve losing consciousness, changes in vision, headaches, feeling dizzy, losing memory, ringing in the ears, nausea, difficulty balancing/walking, decreased coordination.

What are the risks of returning to the game/sport too early? This puts the athlete at risk for SECOND IMPACT SYNDROME, which is when he/she gets a second head injury or concussion (prior to the resolved symptoms of the first). This syndrome involves swelling in the brain, changes in the circulation of blood to the brain, elevated pressure within the cranium, and often death.

Is it safe to play the sport if you have any concussion symptoms? No, it is never safe to practice or play sport until all concussion symptoms are absent.

What is a Grade 1 (mild) Concussion? It includes confusion but no loss of memory. The athlete does not lose consciousness. If this concussion is the athlete's:

    1st concussion: May play again once symptoms are absent for >20 minutes.

    2nd concussion: Should not return to play for the remainder of that day.

    3rd concussion: Should not play for >3 months (and then only if symptoms are absent).

What is a Grade 2 (moderate) Concussion? It includes confusion and memory loss. The athlete does not lose consciousness. If this concussion is the athlete's:

    1st concussion: May not return to play until symptoms absent for >1 week.

    2nd concussion: Recommended to stop playing for the season. Not safe to play again until symptoms absent for >1 month.

    3rd concussion: Stop playing for the rest of the season. Next season may return to play only if symptoms are absent.

What is a Grade 3 (severe) Concussion? It includes losing consciousness. If this is the athlete's:

    1st concussion: May not return to play for >1 month (but only if symptoms absent for >2 weeks).

    2nd concussion: May not play the rest of the season. Recommended to never again return to play.

If you are caring for someone with a recent concussion, what should you do?

   1. Do not leave him/her alone for at least 24 hours after the concussion.

   2. Wake him/her up every 2 hours to ensure he/she does not have unusual symptoms.

What post-concussion symptoms merit an immediate trip to the emergency room?

    1. Bloody nose/ears or watery substance coming out of nose/ears.

    2. Dilated pupils or asymmetrical pupils.

    3. Arm and/or leg weakness or difficulty coordinating arms and/or legs.

    4. Difficulty talking.

    5. Uneven/unequal facial features.

    6. Swelling on or around the scalp.

    7. Difficulty waking him/her up.

    8. Mental changes (cannot follow directions, is not alert, loses consciousness)

    9. Blurry vision.

  10. Complaining of strong headache.

  11. Vomiting.

  12. Amnesia (losing memory).

References:

1. Brotzman SB, Wilk KE. Clinical Orthopaedic Rehabilitation, 2nd ed. Mosby: 2003. Pages 527-530: "Return to Play after a Concussion" (Brotzman SB, Costella JD, Bohling M).

2. Roos R: Guidelines for managing concussion in sports: a persistent headache. 24(2):67, 1996. "Colorado Guidelines to Return to Contact Sports after Cerebral Concussion."

Low-Fat Eggnog on the Food Network

Low-Fat Eggnog on the Food Network

Eggplant Ricotta Bites on the Food Network

Eggplant Ricotta Bites on the Food Network