Exploring Alternatives to the Schroth Method for Scoliosis Management
Scoliosis affects about 2 percent of the population with a higher ratio of females being affected when compared to males. Over the centuries, many different forms of management have evolved, and in the modern era, the Schroth Method is one of the most recognized approaches for scoliosis treatment.  However, it may not be the best fit for everyone. In this article, we will explore three powerful alternatives to the Schroth Method, each offering unique strategies for managing scoliosis through targeted exercises. Whether you're a parent looking for options for your child or an adult seeking effective treatment, this guide will help you navigate your choices.

Understanding the Schroth Method

The Schroth Method was developed by Katharina Schroth in the 1920s in Germany. Katharina herself had scoliosis, which fueled her desire to create an effective treatment method. At that time, options for treating scoliosis were limited, often exacerbated by other health issues. The Schroth Method emphasizes rotational breathing, postural correction, and specific muscle activation to counteract the asymmetry caused by scoliosis. Through conscious breathing and exercises designed to expand the compressed side of the body, the goal is to achieve better spinal alignment and muscle balance. Over the years, this method has evolved and is now widely used, particularly in Europe, as a part of scoliosis rehabilitation. Research suggests that the Schroth Method can reduce scoliosis curves, especially when started early and combined with bracing for growing adolescents. A small 2015 study indicated that adolescents practicing the Schroth Method under professional supervision had significantly better outcomes than those practicing at home(1). However, the research on adults is less extensive, although benefits such as improved posture and reduced pain have been noted. Despite its effectiveness, some individuals find the Schroth Method too time-consuming and difficult to learn without professional guidance. Additionally, the lack of available trained therapists can pose challenges for patients seeking this method.

Alternative 1: The Clear Institute's Chiropractic Approach

Founded by Dennis Wagen, a chiropractor, in 2000, the Clear Institute offers a chiropractic-based alternative for scoliosis treatment. This approach utilizes specialized equipment, vibration therapy, and specific exercises tailored to individual needs. The acronym CLEAR stands for Chiropractic Leadership Educational Advancement and Research, highlighting the method's focus on progressive and evidence-based practices. While the Clear Institute has produced positive case studies, it is still in the research phase, aiming to secure funding for more rigorous studies. Parents and patients have reported favorable outcomes from this innovative method, which integrates chiropractic principles into scoliosis management. However, one potential drawback is the extensive time commitment and equipment required for the Clear Institute's protocol, which may not be feasible for everyone. Like the Schroth Method, this approach is primarily designed for physiotherapists and chiropractors, limiting broader accessibility to other healthcare professionals.

Alternative 2: Spiral Stabilization

Developed by Dr. Richard Smíkal (MD) in the 1980s, Spiral Stabilization focuses on using elastic resistance bands to create spiral muscle patterns that help elongate and stabilize the spine. This method emphasizes posture correction and movement coordination, aiming to prevent the progression of scoliosis through spiral movements. Spiral movements can help decompress the spine, allowing individuals to feel taller as they rotate. This method has been utilized in Europe for decades and is gaining recognition in North America, although it is not as widely known yet. One of its advantages is that any therapist can learn this method, making it more accessible than some other approaches. While research on Spiral Stabilization is still developing, many patients have reported positive results in reducing their scoliosis curves. Dr. Smíkal's case studies demonstrate the effectiveness of this method, making it a promising alternative for those seeking non-invasive treatments.

Alternative 3: The Scoliosis Correction Protocol

Created by Ed Paget, the Scoliosis Correction Protocol combines various techniques, including osteopathy and exercises from the Gray Institute, along with principles from Spiral Stabilization. This approach is designed to cater to individual needs by focusing on three main areas: evaluation, isolation of specific exercises, and integration into a sustainable home program. One of the standout features of this protocol is its flexibility. Patients can access the program and perform exercises from the comfort of their own homes, eliminating the need for extensive travel to see a specialist. This aspect is particularly beneficial for those living in remote areas or who have limited access to scoliosis treatment options. While the Scoliosis Correction Protocol is still evolving in terms of research, it has shown promising results in case studies and is currently collaborating with the University of Portugal to assess its effects on lifestyle factors affecting adults with scoliosis.

Choosing the Right Approach for You

When it comes to managing scoliosis, the right approach will depend on various factors, including curve severity, age, and personal preferences. Each of the alternatives discussed has its strengths:
  • Clear Institute: Offers innovative chiropractic solutions with specialized equipment.
  • Spiral Stabilization: Focuses on spiral movements for decompression and stabilization of the spine.
  • Scoliosis Correction Protocol: Provides a flexible, home-based program tailored to individual needs.
While the Schroth Method has a solid foundation of research backing it, newer approaches like Spiral Stabilization and the Clear Institute are gaining traction and providing additional options for those seeking effective scoliosis management.

Conclusion

Surgery is often seen as the only solution for scoliosis, but this is not the case. There are various non-invasive methods available, and exploring these alternatives can lead to better management of the condition. Whether you choose the Clear Institute, Spiral Stabilization, or the Scoliosis Correction Protocol, the important thing is to find an approach that resonates with you or your teenager. Each method has its unique benefits, and it's crucial to consider what fits best with your lifestyle and treatment goals. If you're interested in learning more about these scoliosis exercises or exploring the Scoliosis Correction Protocol, be sure to check the links provided. Remember, you have options, and taking proactive steps now can lead to positive outcomes in managing scoliosis.
  1. Reference: Kuru, T., Yeldan, İ., Dereli, E. E., Özdinçler, A. R., Dikici, F., & Çolak, İ. (2016). The efficacy of Schroth exercises in adolescent idiopathic scoliosis: A randomised controlled trial. Scoliosis and Spinal Disorders, 10(1), 24.
  2. https://clear-institute.org/about/research/
  3. https://spiralstabilization.com/
  4. Scoliosis Correction Protocol: https://edpaget.com/online-coaching/
The Essential Guide to Omega Oils: Understanding Their Importance for Health
Omega oils are vital nutrients that play a significant role in maintaining overall health and well-being. In this comprehensive guide, we will explore the different types of omega oils, their functions in the body, sources of these essential fats, and the potential health benefits they offer. Understanding omega oils is crucial for anyone seeking to enhance their diet and improve their health outcomes. I recently had the pleasure of speaking to Dr Philip Calder, a world expert on Omega oils, and this article is based on our conversation.  If you would like to listen to what Philip said, you can see and listen to it here.

What Are Omega Oils?

Omega oils refer to a group of essential fatty acids that are crucial for human health. They are classified into three main types: Omega-3, Omega-6, and Omega-9 fatty acids. These fatty acids are named based on the position of the first double bond in their carbon chain, which influences their function and health effects.

The Classification of Omega Oils

Omega-3, Omega-6, and Omega-9 fatty acids are all unsaturated fats, which means they contain one or more double bonds in their chemical structure. Here’s a brief overview of each:
  • Omega-3 Fatty Acids: These are known for their anti-inflammatory properties and are essential for brain health. Key types include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), primarily found in fish.
  • Omega-6 Fatty Acids: These are primarily found in vegetable oils and promote inflammation, which can be beneficial in moderation but harmful in excess.
  • Omega-9 Fatty Acids: These are monounsaturated fats that can be synthesized by the body and are commonly found in olive oil.

The Importance of Omega-3 Fatty Acids

Omega-3 fatty acids are perhaps the most researched among omega oils due to their profound health benefits. They are crucial for brain function, heart health, and reducing inflammation in the body. Omega-3 fatty acids have been associated with numerous health benefits:
  • Brain Health: DHA is a major structural component of the brain and is essential for cognitive function and visual development.
  • Heart Health: Omega-3s help lower triglyceride levels, reduce blood pressure, and decrease the risk of heart disease.
  • Anti-Inflammatory Effects: EPA and DHA can help manage inflammation, which is linked to various chronic diseases.
  • Mental Health: Some studies suggest that omega-3s can help alleviate symptoms of depression and anxiety.

Sources of Omega Oils

Incorporating omega oils into your diet is essential for reaping their health benefits. Here are some of the best sources:

Omega-3 Sources

  • Fatty Fish: Salmon, mackerel, sardines, and herring are rich in EPA and DHA.
  • Plant Sources: Flaxseeds, chia seeds, and walnuts are excellent sources of ALA (alpha-linolenic acid), a type of omega-3.
  • Algae Oil: A plant-based alternative to fish oil, rich in DHA, suitable for vegetarians and vegans.

Omega-6 Sources

  • Vegetable Oils: Corn oil, sunflower oil, and soybean oil are high in linoleic acid, a common omega-6 fatty acid.
  • Nuts and Seeds: Walnuts and pumpkin seeds provide a good source of omega-6s.

Omega-9 Sources

  • Olive Oil: A primary source of linoleic acid, an omega-9 fatty acid, known for its heart health benefits.
  • Avocados: Rich in monounsaturated fats, including omega-9.

What Happens If We Don’t Get Enough Omega Oils?

Deficiency in omega oils can lead to various health issues. Omega-3 deficiency has been linked to cognitive decline, mood disorders, and increased inflammation. Insufficient omega-6 can also disrupt the balance of inflammation in the body, leading to chronic health problems.

Signs of Omega Oil Deficiency:

  • Dry skin and hair
  • Joint pain and stiffness
  • Cognitive decline or memory issues
  • Increased risk of chronic diseases

Recommended Intake of Omega Oils

Determining the right amount of omega oils to consume can be complex, but general recommendations exist:

Omega-3 Recommendations

The American Heart Association recommends consuming at least two servings of fatty fish per week or considering supplements if dietary intake is low. A common guideline suggests:
  •  250-500 mg of combined EPA and DHA daily for general health.
  • Higher doses may be recommended for specific health conditions but should be discussed with a healthcare provider.

Omega-6 Recommendations

Omega-6 fatty acids are generally abundant in the diet, and supplementation is typically unnecessary. However, moderation is key to preventing excess inflammation.

Omega-9 Recommendations

Omega-9s are non-essential since the body can produce them, but including sources like olive oil in your diet is advisable for overall health benefits.

Potential Risks of Omega Oil Supplements

While omega oils are generally safe, excessive intake, particularly of omega-3 supplements, can lead to potential risks such as increased bleeding tendency and gastrointestinal issues. It is crucial to adhere to recommended dosages and consult with a healthcare provider before starting any supplement regimen.

Conclusion

In summary, omega oils, particularly omega-3 fatty acids, are essential components of a healthy diet. They play critical roles in brain function, heart health, and reducing inflammation. Ensuring adequate intake through dietary sources or supplements can significantly enhance overall health and well-being. By understanding omega oils and their functions, individuals can make informed dietary choices to support their health. For anyone considering omega oil supplementation, it is advisable to consult with a healthcare provider to determine individual needs and appropriate dosages. Embracing a balanced diet rich in these essential fats can pave the way for improved health outcomes and a better quality of life. As always, if you want us to have a look at your case and help map out your next steps, then email me at ed@edpaget.com 
Unlocking Longevity: The Nutritarian Diet with Dr. Joel Fuhrman
In today's fast-paced world, health has become a major concern for many. With rising rates of chronic diseases and obesity, the quest for a healthier lifestyle is more critical than ever. One revolutionary approach to health that has gained traction is the Nutritarian Diet, founded by Dr. Joel Fuhrman. This blog delves into Dr. Fuhrman’s philosophy on nutrition based on our recent podcast, the science behind his claims, and practical strategies for improving health and longevity.

Understanding the Nutritarian Philosophy

Dr. Joel Fuhrman, a seven-time New York Times bestselling author, has dedicated over three decades to studying nutrition and its impact on health. His journey began with a passion for healthy eating, stemming from his childhood experiences as a competitive figure skater. Influenced by his father's struggles with health, Dr. Fuhrman sought to understand the connection between diet and well-being. This led him to develop the Nutritarian Diet, which focused on maximizing nutrient density while minimizing caloric intake. At its core, the Nutritarian philosophy emphasizes the consumption of whole, plant-based foods that are rich in vitamins, minerals, and antioxidants. He is keen to stress this is not a traditional vegan diet that can lead to nutrient deficiencies, instead, the Nutritarian Diet promotes eating nutrient-dense foods that provide satisfaction and health benefits. Dr. Fuhrman believes that this approach can help reverse chronic diseases, enhance longevity, and improve overall health.

The Science Behind the Claims

One of the most compelling aspects of Dr. Fuhrman’s approach is its foundation in scientific research. He argues that the right dietary choices can lead to significant health improvements, including the reversal of type 2 diabetes, reduction of cancer risk, and management of autoimmune diseases. According to Dr. Fuhrman, the average American can add a decade of healthy living to their lifespan by adopting a Nutritarian lifestyle. Dr. Fuhrman’s claims are supported by numerous studies that highlight the benefits of a nutrient-rich diet. Research shows that diets high in fruits, vegetables, whole grains, and legumes are associated with lower rates of chronic diseases. Moreover, a focus on nutrient density helps individuals maintain a healthy weight while ensuring they receive adequate nutrition.

The Role of Nutrition in Health

Nutrition plays a pivotal role in our overall health. The foods we consume can either promote health or contribute to disease. Dr. Fuhrman emphasizes the importance of avoiding processed foods, added sugars, and unhealthy fats, which, as most of us know, can lead to weight gain and chronic illnesses. Instead, he advocates for a diet rich in:
  • Vegetables: Cruciferous vegetables, leafy greens, and colorful vegetables provide essential nutrients and antioxidants.
  • Fruits: Berries, apples, and citrus fruits are excellent sources of vitamins and fiber.
  • Whole Grains: Foods like quinoa, brown rice, and oats offer complex carbohydrates and fiber.
  • Legumes: Beans, lentils, and peas are rich in protein, fiber, and various micronutrients.
  • Nuts and Seeds: These provide healthy fats, protein, and essential nutrients.

The Impact of Being Overweight

This all sounds pretty easy but the foods that are commonly available and easy to prepare are laden with salt, sugar, and processed oils.  This can negatively affect us because being overweight is not just a cosmetic concern but a serious health risk. Excess body fat can lead to insulin resistance, increased inflammation, and a higher likelihood of chronic diseases. He argues that there is no such thing as a “healthy overweight person,” as excess weight contributes to various health complications. This is a strong claim and one we explore more in the podcast.  Understanding the reasons behind the obesity epidemic is crucial. Dr. Fuhrman explains that the highly addictive nature of processed foods, combined with a sedentary lifestyle, makes it challenging for individuals to manage their weight. Many people experience cravings for unhealthy foods, which can lead to overeating and weight gain. He emphasizes that addressing these cravings is essential for long-term success in achieving a healthy weight.

Breaking the Cycle of Addiction to Unhealthy Foods

He likens the struggle to resist unhealthy foods to overcoming addiction, stating that many Americans face a cycle of cravings and consumption. He notes that the body often craves high-calorie, low-nutrient foods, leading to a cycle of overeating and subsequent feelings of fatigue and agitation. To break this cycle, individuals must gradually transition to a diet rich in whole foods that nourish the body. He advocates for a structured approach to dietary changes, encouraging individuals to focus on nutrient-dense foods while slowly reducing their intake of processed and unhealthy options. Over time, as the body adjusts, cravings for unhealthy foods diminish, and individuals begin to experience the benefits of a healthier lifestyle.  To me, this sounds like a reasoned approach to dietary change.  Unlike all the quick-fix garbage that is put out there on the internet. To change our taste buds takes time, diligence, and commitment. Unfortunately, this makes it hard to do; hence, working with a coach can be very beneficial. 

Addressing Common Misconceptions

Despite the growing awareness of nutrition’s importance, misconceptions about diet and health persist. One common belief is that being overweight is largely genetic. While genetics can play a role, Dr. Fuhrman argues that lifestyle choices and dietary habits are the primary drivers of health outcomes. He emphasizes that many individuals can overcome genetic predispositions by adopting healthier eating habits. Another misconception is that a plant-based diet lacks sufficient protein. Dr. Fuhrman addresses this concern by highlighting that a well-planned Nutritarian Diet includes adequate protein sources from beans, legumes, nuts, and seeds. He assures that individuals can meet their protein needs without relying heavily on animal products.

The Nutritarian Diet in Practice

Implementing the Nutritarian Diet involves making conscious choices about food. It is not about strict restrictions but rather about embracing a lifestyle that prioritizes nutrition. Dr. Fuhrman encourages individuals to incorporate a variety of foods into their diet, focusing on:
  • Daily Salads: A large salad with a variety of colorful vegetables should be a staple in every meal.
  • Cooked Vegetables: Steamed or sautéed vegetables can provide important nutrients and enhance meal satisfaction.
  • Whole Grains and Legumes: Incorporating these foods ensures adequate fiber and protein intake.
  • Nuts and Seeds: These should be included for healthy fats and additional nutrients.

Long-Term Commitment to Health

Transitioning to a Nutritarian lifestyle requires commitment and patience. Dr. Fuhrman emphasizes that lasting change takes time, and individuals should focus on gradual improvements rather than overnight transformations. Engaging in regular physical activity, practicing mindfulness, and fostering a supportive community are also crucial components of a successful health journey. Although I do eat animal products, I really enjoyed my conversation with Joel, he is very intelligent, highly thoughtful, and doesn’t pull his punches! For those seeking additional support, he offers resources through his website, https://www.drfuhrman.com/ including books, meal plans, and access to a community of like-minded individuals. His approach combines nutritional science with practical strategies, empowering individuals to take control of their health. As always, if you want us to have a look at your case and help map out your next steps, then email me at ed@edpaget.com
Why Sitting Too Much is a Health Risk – And What You Can Do About It
We've all heard the saying, "Your chair will kill you!" But what does that really mean? How could sitting possibly be as bad as smoking? Today, we're diving into the facts behind this modern-day health concern, and more importantly, we’ll discuss how you can fight back—without taking it sitting down, so to speak.

The Facts Behind the Danger of Sitting

In 2012, scientists reviewed 18 studies on the subject and published their findings in Diabetologia.  The researchers compared people who spent long periods sitting with those who moved more throughout the day. The findings were alarming. The study found that people who sit for long periods have a significantly higher relative risk of developing serious health conditions compared to those who sit less. Specifically:
  • 112% increase in the risk of diabetes: This means that people who sit for extended periods are more than twice as likely to develop diabetes compared to those who sit less.
  • 147% increase in the risk of cardiovascular events: Prolonged sitting increases the risk of experiencing cardiovascular events like heart attacks or strokes.
  • 90% higher risk of death from cardiovascular causes: The risk of dying from heart-related issues is almost double for those who sit a lot.
  • 49% higher risk of death from all causes: Overall, prolonged sitters have about a 50% higher risk of dying from any cause compared to more active individuals.

Why This Matters

These percentages are relative, meaning they compare the risk between the high-sitting and low-sitting groups. The higher the rate, the greater the risk difference between these two groups. For instance, a 147% increase in the risk of cardiovascular events doesn’t mean that sitting guarantees you'll have heart problems. Instead, it means that if you’re in the high-sitting group, your risk is 1.47 times greater than someone in the low-sitting group.

Are you looking at your favorite chair differently now?

But why is sitting being compared to smoking? The phrase “sitting is the new smoking” gained attention after an article in the LA Times featured Dr. Anup Kanodia, a physician and researcher at Ohio State University. He referenced two significant studies: One Australian study published in The British Journal of Sports Medicine in 2012 found that every hour spent watching TV (and presumably sitting) could shorten your lifespan by about 22 minutes. For comparison, smoking a cigarette is estimated to cut about 11 minutes from your life. This suggests that prolonged sitting could be even more harmful than smoking.

But What If You Exercise Daily?

You might think, "But I work out every morning—doesn’t that protect me?" Unfortunately, the answer isn’t as reassuring as we'd like. A 2010 American Journal of Epidemiology study followed 123,000 people over 13 years and found that even regular exercise didn’t fully offset the risks associated with prolonged sitting. Men who sat for most of the day were 18% more likely to die during the study, while women’s risk increased by 37%. These results held true regardless of how much exercise participants got outside their sitting time.

What Can You Do?

So, what’s the antidote to this "sitting disease"? It depends on how far you want to go. Dr. James Levine, an endocrinologist at the Mayo Clinic, famously said, “The chair is out to kill us.” To combat this, he installed a treadmill in his office so he could walk all day. But you don’t need to go to such extremes. Most experts recommend taking small, frequent breaks every 30 to 60 minutes during your day. Stand up, stretch, and walk around a bit. Even free software options, like Workrave (www.workrave.org), remind you to take these breaks. From an osteopathic perspective, we often refer to people who work in offices as “professional sitters.” After all, anyone who spends 8+ hours a day, 5 days a week, doing anything is clearly a professional, and we try to create the best environment for them.  That means good ergonomics and a good chair. Even though comfort and alignment are the goals here, we still need to get up and move! If you want us to work with you to help make “Your Lifestyle Your Medicine”, email me at ed@edpaget.com.  References
  1. Wilmot, E.G., Edwardson, C.L., Achana, F.A., et al. (2012). Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia, 55(11), 2895-2905.
  2. Dunstan, D.W., Howard, B., Healy, G.N., Owen, N. (2012). Too much sitting–A health hazard. Diabetes Research and Clinical Practice, 97(3), 368-376.