Foot & Ankle International, 03/31/10
The purpose of this study was to determine the effect of prophylactic ankle bracing on the incidence of ankle injuries in a high school population of interscholastic volleyball players followed prospectively for one season. This information may be helpful in deciding whether to recommend prophylactic ankle braces in volleyball players.
What this study fails to mention is that within 6 hours of prophylactic bracing of any joint, it causes muscular atrophy. Muscular atrophy of a joint causes instability of that joint, higher incident of ankle sprains off the court/field in athletes.
Wednesday, March 31, 2010
The Impact of Early Nutrition on Incidence of Allergic Manifestations and Common Respiratory Illnesses in Children
Birch EE et al. – DHA/ARA supplementation was associated with delayed onset and reduced incidence of URIs and common allergic diseases up to 3 years of age.
The Journal of Pediatrics, 03/31/10
The Journal of Pediatrics, 03/31/10
Why You May Not Need That Vitamin D Test After All.
Right now, at this very moment, your vitamin D levels are probably at their lowest levels of the year, since your body can't make the nutrient from sunshine during the dark winter months. You could be facing an increased risk of heart disease, osteoporosis, dementia, diabetes, and a variety of cancers. Scared yet? Many people are, especially after having their levels tested and being told that they're deficient. With a spate of recent studies touting the prevalence of D deficiency—half of all Americans—and the disease–prevention benefits of having high vitamin D levels, doctors have rushed to test and treat low levels with supplements.
Fatty foods may cause cocaine-like addiction
Scientists have finally confirmed what the rest of us have suspected for years: Bacon, cheesecake, and other delicious yet fattening foods may be addictive. Doing drugs such as cocaine and eating too much junk food both gradually overload the so–called pleasure centers in the brain.
Tuesday, March 30, 2010
Take Time to STRETCH
As we age, our muscles tighten and range of motion in our joints decreases. This can impact even the most active lifestyle and hinder your normal day-to-day activities. Tasks that used to be simple, like zipping up a dress or reaching for a can off the top shelf, may become extremely difficult. A regular stretching program can help lengthen your muscles and make daily activities routine again.
Stretching increases flexibility, which will help you perform daily activities and reduce the risk of muscle, joint and tendon injuries. Stretching also improves circulation, increasing blood flow to the muscles. Increased blood flow provides more nourishment to the muscles and gets rid of more waste by-products in the muscle tissue itself. Improved circulation can also help speed up recovery time if you suffer a muscle injury.
What's more, stretching can help eliminate or decrease low back pain, one of the most common kinds of structural pain, affecting a large percentage of the population. Muscle tightness in the quadriceps, hamstrings, hip flexors, and low back muscles is a common cause of low back pain. Stretching these muscles will often eliminate the pain. Keep in mind that every joint is tied to another joint, so if one muscle is tight, it is going to affect another joint or muscle.
One of the greatest benefits of stretching is that you're able to increase your range of motion, which means your joints can move further before an injury occurs. Stretching after you exercise (at least after you've warmed up a bit) has proven to be much more effective than pre-workout stretches, because by the time you've completed your workout, the muscles are "warm." Post-exercise stretching also helps reduce soreness, improves workout recovery, and ensures muscle and tendons are working properly.
To learn more about the proper way to stretch and the many benefits of a regular stretching program, talk to your doctor.
Stretching increases flexibility, which will help you perform daily activities and reduce the risk of muscle, joint and tendon injuries. Stretching also improves circulation, increasing blood flow to the muscles. Increased blood flow provides more nourishment to the muscles and gets rid of more waste by-products in the muscle tissue itself. Improved circulation can also help speed up recovery time if you suffer a muscle injury.
What's more, stretching can help eliminate or decrease low back pain, one of the most common kinds of structural pain, affecting a large percentage of the population. Muscle tightness in the quadriceps, hamstrings, hip flexors, and low back muscles is a common cause of low back pain. Stretching these muscles will often eliminate the pain. Keep in mind that every joint is tied to another joint, so if one muscle is tight, it is going to affect another joint or muscle.
One of the greatest benefits of stretching is that you're able to increase your range of motion, which means your joints can move further before an injury occurs. Stretching after you exercise (at least after you've warmed up a bit) has proven to be much more effective than pre-workout stretches, because by the time you've completed your workout, the muscles are "warm." Post-exercise stretching also helps reduce soreness, improves workout recovery, and ensures muscle and tendons are working properly.
To learn more about the proper way to stretch and the many benefits of a regular stretching program, talk to your doctor.
The Power of Brain Vitamins
The B vitamins are eight water-soluble vitamins that were once considered a single vitamin, but are actually chemically distinct nutrients that tend to be present in similar foods, including meat, eggs, dairy products, green vegetables and whole grains. As a group, they are responsible for several important functions, including supporting metabolism, enhancing immune and nervous system function, maintaining healthy skin and muscle tone, and promoting cell growth and division.
Three of the B vitamins have also been linked to brain health. The results of several research studies suggest that consuming adequate amounts of vitamin B6, vitamin B9 and vitamin B12 throughout one's lifetime may play a key role in reducing the risk of developing Alzheimer's disease and other types of dementia as we age. This evidence was strengthened by a study that found patients with Alzheimer's disease had higher blood levels of homocysteine (an amino acid in the blood) than members of the age-matched control group who were not afflicted with Alzheimer's disease. Individuals with higher blood levels of homocysteine were several times more likely to have Alzheimer's disease than those with lower blood homocysteine levels.
And what is the strongest determinant of blood homocysteine levels, unless there is an overriding genetic defect of some major consequence? The nutritional status of folic acid, vitamin B6 and vitamin B12.
Taken together, the body of evidence continues to support the contention that B vitamin nutritional status is crucial to the development and preservation of mental capacities throughout our lifetime. The sad reality is that many midlife and older members of society have poor dietary intake and nutritional status of various B vitamins. Pay attention to foods that are rich sources of these important B vitamins and talk to your doctor about the multitude of benefits available from daily use of a well-formulated multiple vitamin and mineral supplement.
Three of the B vitamins have also been linked to brain health. The results of several research studies suggest that consuming adequate amounts of vitamin B6, vitamin B9 and vitamin B12 throughout one's lifetime may play a key role in reducing the risk of developing Alzheimer's disease and other types of dementia as we age. This evidence was strengthened by a study that found patients with Alzheimer's disease had higher blood levels of homocysteine (an amino acid in the blood) than members of the age-matched control group who were not afflicted with Alzheimer's disease. Individuals with higher blood levels of homocysteine were several times more likely to have Alzheimer's disease than those with lower blood homocysteine levels.
And what is the strongest determinant of blood homocysteine levels, unless there is an overriding genetic defect of some major consequence? The nutritional status of folic acid, vitamin B6 and vitamin B12.
Taken together, the body of evidence continues to support the contention that B vitamin nutritional status is crucial to the development and preservation of mental capacities throughout our lifetime. The sad reality is that many midlife and older members of society have poor dietary intake and nutritional status of various B vitamins. Pay attention to foods that are rich sources of these important B vitamins and talk to your doctor about the multitude of benefits available from daily use of a well-formulated multiple vitamin and mineral supplement.
Escape the Ergonomic Danger Zone
More than 90 percent of all office workers use a personal computer, but whether they use it correctly is debatable. By "correctly," we're not referring to whether they know how to download files, format documents, troubleshoot error messages or prevent e-mail viruses from attacking. We're talking about having your computer monitor, keyboard, chair and workspace organized in a way that promotes productive, pain-free work and discourages repetitive-stress and ergonomic-related injuries.
Your Keyboard Height: When you are in a seated position and sitting up straight, the position of the keyboard should be at the height of your elbows or below. Most people will sit with a keyboard height approximately level with their abdomen. This forces the shoulders to remain in an elevated or shrugged position, which activates a large muscle in your back - the trapezius muscle - and can result in a great deal of pain if that position is held too long.
Raising the height of your chair is the easy fix for this problem. Other situations may require a more aggressive approach, such as installation of a swing arm that allows for adjustable positioning of the keyboard. Keep in mind that the computer mouse should be at the same appropriate height of the keyboard.
Your Monitor Height: The top of your monitor should be at the level of your eyebrows or top of your head. Some individuals have to place their monitor on a stack of large books to maintain the appropriate height. If you are having trouble seeing your monitor and maintaining a forward position of your head, it is likely that you will end up suffering the consequences of poor postural position.
Your Chair Height and Sitting Position: Attempt to maintain flat-footed placement on the floor to help with overall balance while sitting. Your objective is to maintain proper posture while sitting by allowing as much contact between your body and the chair. It is important to try to sit back in the chair as far as possible and to maintain contact with your shoulders against the back of the chair. The backs of your upper legs and your buttocks should completely contact the base of the chair.
It will also help a great deal if you learn to sit while holding in your lower abdomen for extended periods of time. This helps support the soft tissue of the lower back, which is actually under more strain in a seated position than when you are standing.
It may seem like an oversimplification, but learning to sit up straight, suck your stomach and keep your keyboard at the level of your elbows and below are easy ways to minimize your risk of chronic and repetitive-stress injuries at the workplace. That's good news to you and your employer. Talk to your doctor for more information.
Your Keyboard Height: When you are in a seated position and sitting up straight, the position of the keyboard should be at the height of your elbows or below. Most people will sit with a keyboard height approximately level with their abdomen. This forces the shoulders to remain in an elevated or shrugged position, which activates a large muscle in your back - the trapezius muscle - and can result in a great deal of pain if that position is held too long.
Raising the height of your chair is the easy fix for this problem. Other situations may require a more aggressive approach, such as installation of a swing arm that allows for adjustable positioning of the keyboard. Keep in mind that the computer mouse should be at the same appropriate height of the keyboard.
Your Monitor Height: The top of your monitor should be at the level of your eyebrows or top of your head. Some individuals have to place their monitor on a stack of large books to maintain the appropriate height. If you are having trouble seeing your monitor and maintaining a forward position of your head, it is likely that you will end up suffering the consequences of poor postural position.
Your Chair Height and Sitting Position: Attempt to maintain flat-footed placement on the floor to help with overall balance while sitting. Your objective is to maintain proper posture while sitting by allowing as much contact between your body and the chair. It is important to try to sit back in the chair as far as possible and to maintain contact with your shoulders against the back of the chair. The backs of your upper legs and your buttocks should completely contact the base of the chair.
It will also help a great deal if you learn to sit while holding in your lower abdomen for extended periods of time. This helps support the soft tissue of the lower back, which is actually under more strain in a seated position than when you are standing.
It may seem like an oversimplification, but learning to sit up straight, suck your stomach and keep your keyboard at the level of your elbows and below are easy ways to minimize your risk of chronic and repetitive-stress injuries at the workplace. That's good news to you and your employer. Talk to your doctor for more information.
Monday, March 29, 2010
Hot Flashes: A Review of the Literature on Alternative and Complementary Treatment Approaches
Hot flashes are a common experience for menopausal women, with an 85-percent incidence in the West. With the increased knowledge of side effects attributable to conventional treatment options, more women are exploring natural alternatives. Although more definitive research is necessary, several natural therapies show promise in treating hot flashes without the risks associated with conventional therapies. Soy and other phytoestrogens, black cohosh, evening primrose oil, vitamin E, the bioflavonoid hesperidin with vitamin C, ferulic acid, acupuncture treatment, and regular aerobic exercise have been shown effective in treating hot flashes in menopausal women.
Manipulative Therapy in Addition to Usual Care for Patients With Shoulder Complaints: Results of Physical Examination Outcomes in a Randomized Controlled Trial
The factor analysis resulted in 4 factors: “shoulder pain,” “neck pain,” “shoulder mobility,” and “neck mobility.” At 6 weeks, no significant differences between groups were found. At 12 weeks, the mean changes of all 4 factors favored the intervention group; the factors “shoulder pain” and “neck pain” reached statistical significance (95% confidence interval [CI], 0.1-2.1). At 26 weeks, differences in the factors “shoulder pain” (95% CI, 0.0-2.6), “shoulder mobility” (95% CI, 0.2-1.7), and “mobility neck” (95% CI, 0.2-1.3) statistically favored the intervention group. Manipulative therapy, in addition to usual care by the general practitioner, diminishes the severity of the pain in the shoulder and neck and improves the mobility of the shoulder and the cervicothoracic spine.
Spinal Pain Syndromes: Nociceptive, Neuropathic, and Psychologic Mechanisms
J Manipulative Physiol Ther 1999 (Sep); 22 (7): 458–472
Although the treatment of neuropathic pain is difficult, sufficient evidence in the literature demonstrates that the treatment of nociceptive pain should be multimodal and involve spinal manipulation, muscle lengthening/stretching, trigger point therapy, rehabilitation exercises, electrical modalities, a variety of nutritional factors, and mental/emotional support.
Although the treatment of neuropathic pain is difficult, sufficient evidence in the literature demonstrates that the treatment of nociceptive pain should be multimodal and involve spinal manipulation, muscle lengthening/stretching, trigger point therapy, rehabilitation exercises, electrical modalities, a variety of nutritional factors, and mental/emotional support.
Does Facet Joint Inflammation Induce Radiculopathy?: An Investigation Using a Rat Model of Lumbar Facet Joint Inflammation
The association between lumbar facet joint inflammation and radiculopathy was investigated using behavioral, histologic, and immunohistochemical testing in rats. Both mechanical and chemical factors have been identified as important for inducing radiculopathy. In lumbar spondylosis, facet joint osteophytes may contribute to nerve root compression, which may induce radiculopathy. Furthermore, inflammation may occur in the facet joint, as in other synovial joints. Inflamed synovium may thus release inflammatory cytokines and induce nerve root injury with subsequent radiculopathy. (In this study) when inflammation was induced in a facet joint, inflammatory reactions spread to nerve roots, and leg symptoms were induced by chemical factors. These results support the possibility that facet joint inflammation induces radiculopathy.
The Effect of Spinal Manipulation on the Efficacy of a Rehabilitation Protocol for Patients With Chronic Neck Pain
This pilot study sought to (1) determine whether a 4-week period of chiropractic care improved the ability of chronic neck pain patients to respond to an 8-week period of exercise rehabilitation and (2) determine effect sizes to use in sample size calculations for future studies.
Conclusions
Chiropractic care combined with exercise and exercise alone are both effective at reducing functional disability and pain in chronic nonspecific neck pain patients. Future studies will need at least 64 subjects per group to determine if there are differences between the groups and if these differences are attributable to changes in neuromuscular measures.
Conclusions
Chiropractic care combined with exercise and exercise alone are both effective at reducing functional disability and pain in chronic nonspecific neck pain patients. Future studies will need at least 64 subjects per group to determine if there are differences between the groups and if these differences are attributable to changes in neuromuscular measures.
Thursday, March 25, 2010
US Health Care Bill
WITHIN THE FIRST YEAR OF ENACTMENT
* Insurance companies will be barred from dropping people from coverage when they get sick. Lifetime coverage limits will be eliminated and annual limits are to be restricted.
* Insurers will be barred from excluding children for coverage because of pre-existing conditions.
* Young adults will be able to stay on their parents’ health plans until the age of 26. Many health plans currently drop dependents from coverage when they turn 19 or finish college.
* Uninsured adults with a pre-existing conditions will be able to obtain health coverage through a new program that will expire once new insurance exchanges begin operating in 2014.
* A temporary reinsurance program is created to help companies maintain health coverage for early retirees between the ages of 55 and 64. This also expires in 2014.
* Medicare drug beneficiaries who fall into the “doughnut hole” coverage gap will get a $250 rebate. The bill eventually closes that gap which currently begins after $2,700 is spent on drugs. Coverage starts again after $6,154 is spent.
* A tax credit becomes available for some small businesses to help provide coverage for workers.
* A 10 percent tax on indoor tanning services that use ultraviolet lamps goes into effect on July 1.
WHAT HAPPENS IN 2011
* Medicare provides 10 percent bonus payments to primary care physicians and general surgeons.
* Medicare beneficiaries will be able to get a free annual wellness visit and personalized prevention plan service. New health plans will be required to cover preventive services with little or no cost to patients.
* A new program under the Medicaid plan for the poor goes into effect in October that allows states to offer home and community based care for the disabled that might otherwise require institutional care.
* Payments to insurers offering Medicare Advantage services are frozen at 2010 levels. These payments are to be gradually reduced to bring them more in line with traditional Medicare.
* Employers are required to disclose the value of health benefits on employees’ W-2 tax forms.
* An annual fee is imposed on pharmaceutical companies according to market share. The fee does not apply to companies with sales of $5 million or less.
WHAT HAPPENS IN 2012
* Physician payment reforms are implemented in Medicare to enhance primary care services and encourage doctors to form “accountable care organizations” to improve quality and efficiency of care.
* An incentive program is established in Medicare for acute care hospitals to improve quality outcomes.
* The Centers for Medicare and Medicaid Services, which oversees the government programs, begin tracking hospital readmission rates and puts in place financial incentives to reduce preventable readmissions. WHAT HAPPENS IN 2013
* A national pilot program is established for Medicare on payment bundling to encourage doctors, hospitals and other care providers to better coordinate patient care.
* The threshold for claiming medical expenses on itemized tax returns is raised to 10 percent from 7.5 percent of income. The threshold remains at 7.5 percent for the elderly through 2016.
* The Medicare payroll tax is raised to 2.35 percent from 1.45 percent for individuals earning more than $200,000 and married couples with incomes over $250,000. The tax is imposed on some investment income for that income group.
* A 2.9 percent excise tax in imposed on the sale of medical devices. Anything generally purchased at the retail level by the public is excluded from the tax.
WHAT HAPPENS IN 2014
* State health insurance exchanges for small businesses and individuals open.
* Most people will be required to obtain health insurance coverage or pay a fine if they don’t. Healthcare tax credits become available to help people with incomes up to 400 percent of poverty purchase coverage on the exchange.
* Health plans no longer can exclude people from coverage due to pre-existing conditions.
* Employers with 50 or more workers who do not offer coverage face a fine of $2,000 for each employee if any worker receives subsidized insurance on the exchange. The first 30 employees aren’t counted for the fine.
* Health insurance companies begin paying a fee based on their market share.
WHAT HAPPENS IN 2015
* Medicare creates a physician payment program aimed at rewarding quality of care rather than volume of services.
WHAT HAPPENS IN 2018
* An excise tax on high cost employer-provided plans is imposed. The first $27,500 of a family plan and $10,200 for individual coverage is exempt from the tax. Higher levels are set for plans covering retirees and people in high risk professions.
* Insurance companies will be barred from dropping people from coverage when they get sick. Lifetime coverage limits will be eliminated and annual limits are to be restricted.
* Insurers will be barred from excluding children for coverage because of pre-existing conditions.
* Young adults will be able to stay on their parents’ health plans until the age of 26. Many health plans currently drop dependents from coverage when they turn 19 or finish college.
* Uninsured adults with a pre-existing conditions will be able to obtain health coverage through a new program that will expire once new insurance exchanges begin operating in 2014.
* A temporary reinsurance program is created to help companies maintain health coverage for early retirees between the ages of 55 and 64. This also expires in 2014.
* Medicare drug beneficiaries who fall into the “doughnut hole” coverage gap will get a $250 rebate. The bill eventually closes that gap which currently begins after $2,700 is spent on drugs. Coverage starts again after $6,154 is spent.
* A tax credit becomes available for some small businesses to help provide coverage for workers.
* A 10 percent tax on indoor tanning services that use ultraviolet lamps goes into effect on July 1.
WHAT HAPPENS IN 2011
* Medicare provides 10 percent bonus payments to primary care physicians and general surgeons.
* Medicare beneficiaries will be able to get a free annual wellness visit and personalized prevention plan service. New health plans will be required to cover preventive services with little or no cost to patients.
* A new program under the Medicaid plan for the poor goes into effect in October that allows states to offer home and community based care for the disabled that might otherwise require institutional care.
* Payments to insurers offering Medicare Advantage services are frozen at 2010 levels. These payments are to be gradually reduced to bring them more in line with traditional Medicare.
* Employers are required to disclose the value of health benefits on employees’ W-2 tax forms.
* An annual fee is imposed on pharmaceutical companies according to market share. The fee does not apply to companies with sales of $5 million or less.
WHAT HAPPENS IN 2012
* Physician payment reforms are implemented in Medicare to enhance primary care services and encourage doctors to form “accountable care organizations” to improve quality and efficiency of care.
* An incentive program is established in Medicare for acute care hospitals to improve quality outcomes.
* The Centers for Medicare and Medicaid Services, which oversees the government programs, begin tracking hospital readmission rates and puts in place financial incentives to reduce preventable readmissions. WHAT HAPPENS IN 2013
* A national pilot program is established for Medicare on payment bundling to encourage doctors, hospitals and other care providers to better coordinate patient care.
* The threshold for claiming medical expenses on itemized tax returns is raised to 10 percent from 7.5 percent of income. The threshold remains at 7.5 percent for the elderly through 2016.
* The Medicare payroll tax is raised to 2.35 percent from 1.45 percent for individuals earning more than $200,000 and married couples with incomes over $250,000. The tax is imposed on some investment income for that income group.
* A 2.9 percent excise tax in imposed on the sale of medical devices. Anything generally purchased at the retail level by the public is excluded from the tax.
WHAT HAPPENS IN 2014
* State health insurance exchanges for small businesses and individuals open.
* Most people will be required to obtain health insurance coverage or pay a fine if they don’t. Healthcare tax credits become available to help people with incomes up to 400 percent of poverty purchase coverage on the exchange.
* Health plans no longer can exclude people from coverage due to pre-existing conditions.
* Employers with 50 or more workers who do not offer coverage face a fine of $2,000 for each employee if any worker receives subsidized insurance on the exchange. The first 30 employees aren’t counted for the fine.
* Health insurance companies begin paying a fee based on their market share.
WHAT HAPPENS IN 2015
* Medicare creates a physician payment program aimed at rewarding quality of care rather than volume of services.
WHAT HAPPENS IN 2018
* An excise tax on high cost employer-provided plans is imposed. The first $27,500 of a family plan and $10,200 for individual coverage is exempt from the tax. Higher levels are set for plans covering retirees and people in high risk professions.
Keep Your Immune System Working Right
General cold and flu symptoms include malaise, loss of appetite, physical and mental fatigue, and aches and pains. The scientific term for these symptoms is the acute phase response, which is caused when the immune system actively releases excess amounts of certain inflammatory chemicals called cytokines, the most well-known of which are interleukin-1 (IL-1), interleukin-6 (IL-6), and tumor necrosis factor (TNF).
With this in mind, consider a time when you were psychologically stressed by an event or series of events and you developed cold/flu symptoms - the acute phase response. What appears to happen is that psychologically stressful situations themselves activate the immune system in a similar fashion as viruses; inflammatory cytokines are produced in excess, which causes an acute phase response that we misinterpret as "catching a cold virus."
Researchers have also uncovered that there is interplay between diet, psychological stressors, and pro-inflammatory immune activation. Stressful events such as taking a difficult academic oral examination lead to an increase in immune activity. The pro-inflammatory acute phase response appears to be greater in students with elevated blood levels of pro-inflammatory omega-6 fatty acids and with low blood levels of anti-inflammatory omega-3 fatty acids.
An additional dietary factor that promotes inflammation is overeating. We typically view overeating as merely a means by which we put on additional body fat; however, it turns out that immediately after overeating, we create a pro-inflammatory immune response that includes the excess production of the same cytokines that cause the acute phase response.
It should not be a surprise that key supplements are those that reduce inflammation and thus, help to reduce the chemistry associated with an acute phase response. Here are a few examples:
Vitamin C has anti-inflammatory functions and thus can support a healthy immune response.
Many spices: Not surprisingly, most spices have multiple anti-inflammatory mechanisms of action, which is likely why they offer some immune-supportive benefits.
Magnesium: Intravenous magnesium has been shown to alleviate symptoms in acute and chronic asthma. Most Americans are known to be deficient in magnesium, which may contribute to the expression of a host of diseases.
Probiotics are supplemental bacteria that are beneficial to the gastrointestinal system. Research has demonstrated that probiotics reduce intestinal and overall body inflammation and support a healthy immune response.
Vitamin D: Adequate vitamin D levels are needed to help the body make a natural antibiotic called cathelicidin. In one study, subjects who took 2,000 IU of vitamin D per day for one year virtually eliminated self-reported incidence of colds and flu.
So when considering the immune system and nutrition, the focus should be on avoiding the foods that promote inflammation and focusing on the foods that reduce inflammation. The best supplements to support a healthy immune response include fish oil, vitamin C, herbs like ginger and garlic, magnesium, probiotics and vitamin D. Always talk to your doctor before taking any supplement for the first time, particularly if you have a pre-existing health condition or are currently taking prescription medication.
With this in mind, consider a time when you were psychologically stressed by an event or series of events and you developed cold/flu symptoms - the acute phase response. What appears to happen is that psychologically stressful situations themselves activate the immune system in a similar fashion as viruses; inflammatory cytokines are produced in excess, which causes an acute phase response that we misinterpret as "catching a cold virus."
Researchers have also uncovered that there is interplay between diet, psychological stressors, and pro-inflammatory immune activation. Stressful events such as taking a difficult academic oral examination lead to an increase in immune activity. The pro-inflammatory acute phase response appears to be greater in students with elevated blood levels of pro-inflammatory omega-6 fatty acids and with low blood levels of anti-inflammatory omega-3 fatty acids.
An additional dietary factor that promotes inflammation is overeating. We typically view overeating as merely a means by which we put on additional body fat; however, it turns out that immediately after overeating, we create a pro-inflammatory immune response that includes the excess production of the same cytokines that cause the acute phase response.
It should not be a surprise that key supplements are those that reduce inflammation and thus, help to reduce the chemistry associated with an acute phase response. Here are a few examples:
Vitamin C has anti-inflammatory functions and thus can support a healthy immune response.
Many spices: Not surprisingly, most spices have multiple anti-inflammatory mechanisms of action, which is likely why they offer some immune-supportive benefits.
Magnesium: Intravenous magnesium has been shown to alleviate symptoms in acute and chronic asthma. Most Americans are known to be deficient in magnesium, which may contribute to the expression of a host of diseases.
Probiotics are supplemental bacteria that are beneficial to the gastrointestinal system. Research has demonstrated that probiotics reduce intestinal and overall body inflammation and support a healthy immune response.
Vitamin D: Adequate vitamin D levels are needed to help the body make a natural antibiotic called cathelicidin. In one study, subjects who took 2,000 IU of vitamin D per day for one year virtually eliminated self-reported incidence of colds and flu.
So when considering the immune system and nutrition, the focus should be on avoiding the foods that promote inflammation and focusing on the foods that reduce inflammation. The best supplements to support a healthy immune response include fish oil, vitamin C, herbs like ginger and garlic, magnesium, probiotics and vitamin D. Always talk to your doctor before taking any supplement for the first time, particularly if you have a pre-existing health condition or are currently taking prescription medication.
Solving Sinus Problems Naturally
Sinusitis - inflammation of the mucous membranes in the nose, sinuses and throat, eventually leading to blocked sinuses and potential infection – can be triggered by a number of things, from viral or bacterial infection to allergies or hay fever. Regardless of the cause, sinusitis is a common problem with frustrating symptoms: congestion, cough, sore throat, fatigue, fever, pain and pressure around the eyes, cheeks nose or forehead, and sinus drainage in the form of a thick yellow/green discharge. What can you do to prevent sinusitis? Harvard Women's Health Watch offers a few simple suggestions for reducing your risk or relieving early symptoms of the condition.
First, keeping your nasal membranes moist is a great way to avoid/reduce sinus symptoms. Stir 1 teaspoon salt into 2 cups of lukewarm water; use a squeeze bottle to stream the solution through your nose. Do this 1-2 times daily to keep your nasal passages from drying out and clear excess mucus before it has a chance to cause congestion and/or infection.
Drinking lots of water every day is another great way to keep mucus from building up; water keeps mucus thin, loose and easy to dissipate with the saltwater solution or simply by blowing your nose.
If you have sinus symptoms, inhaling steam also can help to reduce congestion and other symptoms. You can do this several ways: by spending a little extra time in a hot shower or steam room; or by boiling water in a pan and then inhaling the steam. (Place a towel over your head to maximize the effect.)
Finally, sleeping with your head elevated helps prevent mucus from pooling. When mucus builds up in your nasal passages, it's a veritable breeding ground for infection. It might mean you spend a few days and nights with a runny nose, but it's better in the long run than the alternative – congestion and infection.
Remember, always consult with your health care provider to make sure your symptoms aren't indicative of something more serious. Your doctor can also recommend these and other natural methods of treating your sinus problems without having to rely on decongestants or other over-the-counter medications.
First, keeping your nasal membranes moist is a great way to avoid/reduce sinus symptoms. Stir 1 teaspoon salt into 2 cups of lukewarm water; use a squeeze bottle to stream the solution through your nose. Do this 1-2 times daily to keep your nasal passages from drying out and clear excess mucus before it has a chance to cause congestion and/or infection.
Drinking lots of water every day is another great way to keep mucus from building up; water keeps mucus thin, loose and easy to dissipate with the saltwater solution or simply by blowing your nose.
If you have sinus symptoms, inhaling steam also can help to reduce congestion and other symptoms. You can do this several ways: by spending a little extra time in a hot shower or steam room; or by boiling water in a pan and then inhaling the steam. (Place a towel over your head to maximize the effect.)
Finally, sleeping with your head elevated helps prevent mucus from pooling. When mucus builds up in your nasal passages, it's a veritable breeding ground for infection. It might mean you spend a few days and nights with a runny nose, but it's better in the long run than the alternative – congestion and infection.
Remember, always consult with your health care provider to make sure your symptoms aren't indicative of something more serious. Your doctor can also recommend these and other natural methods of treating your sinus problems without having to rely on decongestants or other over-the-counter medications.
Should You Get a Flu Shot?
Every year just before the weather turns colder, the U.S. Centers for Disease Control and Prevention begins an advertising campaign geared toward motivating the masses to get the flu vaccine. They talk about the number of deaths each year that are attributable to the flu and the number of missed work days that cost employers hundreds of thousands of dollars. This year, that campaign will likely be even more urgent due to outbreaks of the "swine flu" virus, which have spread from one country to the next in the past six months or so.
Should you get yourself and your children vaccinated against the flu? Just like all vaccines and medications, there are potential side effects associated with the flu shot. Minor side effects can include but are not limited to soreness, redness or swelling at the injection site, low-grade fever and other aches and pains. More severe, life-threatening complications have proven to be rare, but the danger still exists that someone can suffer severe effects from this alleged beneficial vaccine. The most common dangerous side effect is an allergic reaction. Since the vaccine is grown in eggs, it is more dangerous for those who have had an allergic reaction to other vaccines in the past. These reactions can include breathing problems, hoarseness or wheezing, hives, paleness, weakness, and a fast heartbeat or dizziness.
An even more serious side effect is Guillain-Barré syndrome (GBS). This is a disease in which the body damages its own nerve cells, resulting in muscle weakness and sometimes paralysis. While most people eventually recover, some have permanent nerve damage and 5 percent to 6 percent of those who develop GBS will die. The CDC would remind you that only six of every 1 million people injected with the flu shot will develop GBS. That's small comfort if you're one of the six, of course.
After careful consideration of the risks associated with the vaccine, it's wise to weigh those risks against those of the flu. The CDC talks about the benefits of being vaccinated, but are those benefits backed up with the facts? The flu vaccine is always changing because the flu strains change from one year to the next. (The swine flu is once such variation.) The manufacturers of the vaccine take a shot in the dark and hope they'll hit the right strain each year, but the fact is the flu shot is only 70 percent to 90 percent effective.
The CDC and the American Academy of Pediatrics (and probably your Mom when you were growing up) advocate simple health habits to prevent the spread of illnesses like the flu. Taking these steps can help people avoid the flu without having to get a flu shot in the first place:
Cover your nose and mouth with a tissue when you cough/sneeze; throw the used tissue away.
Wash your hands often with soap and water as soon as possible after coughing or sneezing.
Keep yourself and any babies and children in your care away from people who are coughing or sneezing.
Try not to touch your eyes, nose or mouth if you in close contact with people who are sick or have been sick.
Consider these suggestions, along with the above information regarding risks vs. benefits, before getting a flu shot this year, and of course, talk to your doctor for more information. After all, it's your health and the health of your children at stake.
Should you get yourself and your children vaccinated against the flu? Just like all vaccines and medications, there are potential side effects associated with the flu shot. Minor side effects can include but are not limited to soreness, redness or swelling at the injection site, low-grade fever and other aches and pains. More severe, life-threatening complications have proven to be rare, but the danger still exists that someone can suffer severe effects from this alleged beneficial vaccine. The most common dangerous side effect is an allergic reaction. Since the vaccine is grown in eggs, it is more dangerous for those who have had an allergic reaction to other vaccines in the past. These reactions can include breathing problems, hoarseness or wheezing, hives, paleness, weakness, and a fast heartbeat or dizziness.
An even more serious side effect is Guillain-Barré syndrome (GBS). This is a disease in which the body damages its own nerve cells, resulting in muscle weakness and sometimes paralysis. While most people eventually recover, some have permanent nerve damage and 5 percent to 6 percent of those who develop GBS will die. The CDC would remind you that only six of every 1 million people injected with the flu shot will develop GBS. That's small comfort if you're one of the six, of course.
After careful consideration of the risks associated with the vaccine, it's wise to weigh those risks against those of the flu. The CDC talks about the benefits of being vaccinated, but are those benefits backed up with the facts? The flu vaccine is always changing because the flu strains change from one year to the next. (The swine flu is once such variation.) The manufacturers of the vaccine take a shot in the dark and hope they'll hit the right strain each year, but the fact is the flu shot is only 70 percent to 90 percent effective.
The CDC and the American Academy of Pediatrics (and probably your Mom when you were growing up) advocate simple health habits to prevent the spread of illnesses like the flu. Taking these steps can help people avoid the flu without having to get a flu shot in the first place:
Cover your nose and mouth with a tissue when you cough/sneeze; throw the used tissue away.
Wash your hands often with soap and water as soon as possible after coughing or sneezing.
Keep yourself and any babies and children in your care away from people who are coughing or sneezing.
Try not to touch your eyes, nose or mouth if you in close contact with people who are sick or have been sick.
Consider these suggestions, along with the above information regarding risks vs. benefits, before getting a flu shot this year, and of course, talk to your doctor for more information. After all, it's your health and the health of your children at stake.
Brisk Walking Can Rebuild Your Brain
TO PARAPHRASE a popular public-service commercial, This is your brain… this is your brain on exercise. But in this case, the message is hopeful instead of scary: As little as three hours a week of brisk walking can actually reverse the brain deterioration brought on by aging. According to new research at the University of Illinois, aerobic exercise can increase the brain’s amount of “gray matter”—neurons —as well as its “white matter,” the connections between neurons, in older adults.
“Ten years ago you would never have expected to see this in older adults,” said psychology and neuroscience professor Arthur F. Kramer, PhD, lead author of the study, which was published in the Journal of Gerontology: Medical Sciences. Until recently it was believed that age-related brain shrinkage and cognitive decline were inevitable, and that the brain can’t grow new neurons. This view has changed with demonstrations in animals that older brains can show positive changes in response to exercise, diet, social and environmental stimulation, Kramer said.
This is the first study of older human subjects to find that exercise can actually reverse the brain shrinkage and natural wear and tear that starts in mid-life.
The research involved 59 healthy but sedentary volunteers, ages 60-79, who participated in a six-month randomized clinical trial, meeting three times a week. Half did aerobic exercises such as brisk walking, while a control group did only non-aerobic stretching and toning exercises. Researchers compared high-resolution magnetic resonance imaging (MRI) brain scans before and at the end of the exercise program.
Mental “exercises” can also help combat cognitive decline with aging… see page 6
After six months, those in the aerobic exercise group showed significant increases in brain volume, while those in the control group did not. The prefrontal and temporal cortices of the brain—areas responsible for memory and information-processing that are especially prone to age-related deterioration —showed the greatest gains from aerobic exercise.
Although the study group was small, the findings align with other research, including the researchers’ 2003 cross-sectional study, also in the Journal of Gerontology, showing a correlation between lack of physical fitness and brain tissue loss in older adults. The latest study did not address possible effects of exercise on diseases such as Alzheimer’s, nor did it look at whether more strenuous exercise could confer greater benefits.
“Moderate levels of exercise—in particular, walking—are relatively easy to do,” Kramer noted, “and may result in increased cognitive flexibility and the ability to lead independent lives for longer periods of time.”
In this case, people who had been couch potatoes started with 15 minutes of exercise, built it up to 45 minutes and showed improvements in brain volume as well as physical fitness. “You don’t have to be a marathon runner—most people walk,” Kramer said. Swimming, biking and walking are all ways that people can get these anti-aging brain benefits, he added.
“Ten years ago you would never have expected to see this in older adults,” said psychology and neuroscience professor Arthur F. Kramer, PhD, lead author of the study, which was published in the Journal of Gerontology: Medical Sciences. Until recently it was believed that age-related brain shrinkage and cognitive decline were inevitable, and that the brain can’t grow new neurons. This view has changed with demonstrations in animals that older brains can show positive changes in response to exercise, diet, social and environmental stimulation, Kramer said.
This is the first study of older human subjects to find that exercise can actually reverse the brain shrinkage and natural wear and tear that starts in mid-life.
The research involved 59 healthy but sedentary volunteers, ages 60-79, who participated in a six-month randomized clinical trial, meeting three times a week. Half did aerobic exercises such as brisk walking, while a control group did only non-aerobic stretching and toning exercises. Researchers compared high-resolution magnetic resonance imaging (MRI) brain scans before and at the end of the exercise program.
Mental “exercises” can also help combat cognitive decline with aging… see page 6
After six months, those in the aerobic exercise group showed significant increases in brain volume, while those in the control group did not. The prefrontal and temporal cortices of the brain—areas responsible for memory and information-processing that are especially prone to age-related deterioration —showed the greatest gains from aerobic exercise.
Although the study group was small, the findings align with other research, including the researchers’ 2003 cross-sectional study, also in the Journal of Gerontology, showing a correlation between lack of physical fitness and brain tissue loss in older adults. The latest study did not address possible effects of exercise on diseases such as Alzheimer’s, nor did it look at whether more strenuous exercise could confer greater benefits.
“Moderate levels of exercise—in particular, walking—are relatively easy to do,” Kramer noted, “and may result in increased cognitive flexibility and the ability to lead independent lives for longer periods of time.”
In this case, people who had been couch potatoes started with 15 minutes of exercise, built it up to 45 minutes and showed improvements in brain volume as well as physical fitness. “You don’t have to be a marathon runner—most people walk,” Kramer said. Swimming, biking and walking are all ways that people can get these anti-aging brain benefits, he added.
Wednesday, March 24, 2010
For the Knee, Shoes and Playing Surface Matter
Wearing cleats on a natural grass playing field seems to offer athletes some protection from anterior cruciate ligament injury when they make a quick turn, new research shows.
"These are injuries where an athlete plants his or her foot while making a cut and blows out his or her knee," Dr. Mark Drakos, a study co-author who, at the time of the research, was an orthopedic fellow in sports medicine at the Hospital for Special Surgery in New York City, said in a hospital news release. The ligament is commonly referred to as the ACL.
"We don't know all the science behind why ACL injuries may be more common on turf than on grass," Drakos said. The study begins to address that, he said, because "we need to optimize some of those environmental factors.
To that end, the researchers used lower extremities -- knee, foot and ankle -- from cadavers to test the strain placed on the ACL, one of four major ligaments in the knee, by four different combinations of shoes and playing surfaces: turf shoe and Astroturf; turf shoe and modern playing turf; cleat and modern turf; and cleat and natural grass.
Compared with the natural grass/cleat combination, the amount of strain on the ACL was 80 percent greater with the Astroturf/turf shoe, 48 percent greater with the modern playing turf/turf shoe and 45 percent greater with the modern playing surface/cleat combination.
When a similar cut, or quick turn, is made on four different surfaces, "the best strain profile is in grass/cleat combinations," Drakos said. "So, there is less force occurring at your ligament for the same cut on that particular surface using this model."
The finding is published in the January issue of the Journal of Biomechanical Engineering.
"As a former football player, I was always curious about why I was more sore after playing on artificial surfaces than playing on grass, and I wanted to find out the reasons behind that using a biomechanical model," Drakos said.
"There are basically 200,000 ACL injuries every year in the United States alone, and this [type of playing field and type of shoe] is an environmental factor which has been shown to play a role in injury, but has yet to optimized," he said. "I think it is a scenario that deserves attention and further research."
More information
The U.S. National Library of Medicine has more on ACL injury.
"These are injuries where an athlete plants his or her foot while making a cut and blows out his or her knee," Dr. Mark Drakos, a study co-author who, at the time of the research, was an orthopedic fellow in sports medicine at the Hospital for Special Surgery in New York City, said in a hospital news release. The ligament is commonly referred to as the ACL.
"We don't know all the science behind why ACL injuries may be more common on turf than on grass," Drakos said. The study begins to address that, he said, because "we need to optimize some of those environmental factors.
To that end, the researchers used lower extremities -- knee, foot and ankle -- from cadavers to test the strain placed on the ACL, one of four major ligaments in the knee, by four different combinations of shoes and playing surfaces: turf shoe and Astroturf; turf shoe and modern playing turf; cleat and modern turf; and cleat and natural grass.
Compared with the natural grass/cleat combination, the amount of strain on the ACL was 80 percent greater with the Astroturf/turf shoe, 48 percent greater with the modern playing turf/turf shoe and 45 percent greater with the modern playing surface/cleat combination.
When a similar cut, or quick turn, is made on four different surfaces, "the best strain profile is in grass/cleat combinations," Drakos said. "So, there is less force occurring at your ligament for the same cut on that particular surface using this model."
The finding is published in the January issue of the Journal of Biomechanical Engineering.
"As a former football player, I was always curious about why I was more sore after playing on artificial surfaces than playing on grass, and I wanted to find out the reasons behind that using a biomechanical model," Drakos said.
"There are basically 200,000 ACL injuries every year in the United States alone, and this [type of playing field and type of shoe] is an environmental factor which has been shown to play a role in injury, but has yet to optimized," he said. "I think it is a scenario that deserves attention and further research."
More information
The U.S. National Library of Medicine has more on ACL injury.
Dehydration Affects Your Mood
Dehydration has long been known to compromise physical performance. Now, a new Tufts study provides insight into the effects of mild dehydration on young athletes, and possibly into the lives of people too busy to consume enough water daily. About 30 male and female Tufts students were assigned to either a “dehydration group” not given fluids during athletics, or a control group that was given water. Participants weighed in before and after athletics to assess body water loss. After athletic activity, participants underwent cognitive tests, which included short-term memory and mood scales.
Researchers found that dehydration was associated with negative mood, including fatigue and confusion, compared to the hydrated group. The level of mild dehydration (losses of between 1% and 2%) experienced among study participants is comparable to the mild dehydration some people experience in their daily lives from drinking insufficient amounts of water.
Biological psychologist Kristen D’Anci, PhD, led the study while at Tufts’ Jean Mayer USDA Human Nutrition Research Center on Aging. The findings were published in the journal Perceptual and Motor Skills.
Researchers found that dehydration was associated with negative mood, including fatigue and confusion, compared to the hydrated group. The level of mild dehydration (losses of between 1% and 2%) experienced among study participants is comparable to the mild dehydration some people experience in their daily lives from drinking insufficient amounts of water.
Biological psychologist Kristen D’Anci, PhD, led the study while at Tufts’ Jean Mayer USDA Human Nutrition Research Center on Aging. The findings were published in the journal Perceptual and Motor Skills.
Mix and Match: The Do's and Don'ts of Pairing Foods
Certain foods become even healthier when mixed with other certain foods. Conversely, other food pairing may become less healthy and even endanger your health. Follow these simple rules from CNN.com to get the most out of your food choices:
DO mix grilled steak and brussels sprouts: Certain compounds in brussels sprouts and other cruciferous vegetables, such as broccoli and cauliflower, may help rid the body of carcinogens that can form on meat during high-heat cooking. Nevertheless, charring meat on the barbeque is not the best preparation method. Instead, cook your meat or fish at low temperatures until done.
DO mix avocado and tomato: Tomatoes, which contain the antioxidant lycopene, are a superfood. If you eat some avocado at the same time, you've just made it even more super. The fat in the avocado helps the body absorb seven times more lycopene. Also, add a drizzle of extra-virgin olive oil to your zucchini, spinach and other dark green vegetables to unleash the lutein, an antioxidant that may help protect against age-related macular degeneration.
DO mix spinach and oranges: Although spinach has lots of iron, your body doesn't absorb it well when spinach is eaten alone. Add in some vitamin C and spinach becomes a veggie Popeye would be proud to eat. That's because vitamin C converts the iron in spinach into a form that is more available to the body. This is also true for other foods that are sources of iron, such as broccoli and tofu. It doesn't take a lot of vitamin C – one medium orange will do.
DON'T mix alcohol and energy drinks: Vodka mixed with an energy drink might be popular on the party circuit, but this combo can cause heart palpitations and breathing difficulties. In severe cases, it could contribute to a heart attack or a stroke. Overloading the body with stimulants such as caffeine (which is found in many energy drinks) and alcohol, which is a depressant and a diuretic, puts tremendous stress on the central nervous system and heart.
DON'T mix alcohol and diet soda: You might cut calories but you also might get drunk faster. In a recent study, it took just 21 minutes for half a diet cocktail to leave the stomach and reach the small intestine, where most alcohol is absorbed into the bloodstream, while the same amount of a non-diet cocktail took 36 minutes.
DON'T mix coffee and breakfast cereal: Most cereals sold in U.S. are fortified with iron. The problem is that polyphenols, an antioxidant in coffee, can hamper the body's ability to absorb iron. Black tea and some herbal teas (including peppermint and chamomile), which also contain polyphenols, also may reduce iron absorption – by as much as 94 percent – and hot cocoa cuts it by 71 percent.
The solution is to have your java before or after your cereal. According to a study published in the American Journal of Clinical Nutrition, a cup of coffee consumed one hour before an iron-rich meal didn't affect absorption. If you choose to get your fix after breakfast, wait at least an hour or more.
DO mix grilled steak and brussels sprouts: Certain compounds in brussels sprouts and other cruciferous vegetables, such as broccoli and cauliflower, may help rid the body of carcinogens that can form on meat during high-heat cooking. Nevertheless, charring meat on the barbeque is not the best preparation method. Instead, cook your meat or fish at low temperatures until done.
DO mix avocado and tomato: Tomatoes, which contain the antioxidant lycopene, are a superfood. If you eat some avocado at the same time, you've just made it even more super. The fat in the avocado helps the body absorb seven times more lycopene. Also, add a drizzle of extra-virgin olive oil to your zucchini, spinach and other dark green vegetables to unleash the lutein, an antioxidant that may help protect against age-related macular degeneration.
DO mix spinach and oranges: Although spinach has lots of iron, your body doesn't absorb it well when spinach is eaten alone. Add in some vitamin C and spinach becomes a veggie Popeye would be proud to eat. That's because vitamin C converts the iron in spinach into a form that is more available to the body. This is also true for other foods that are sources of iron, such as broccoli and tofu. It doesn't take a lot of vitamin C – one medium orange will do.
DON'T mix alcohol and energy drinks: Vodka mixed with an energy drink might be popular on the party circuit, but this combo can cause heart palpitations and breathing difficulties. In severe cases, it could contribute to a heart attack or a stroke. Overloading the body with stimulants such as caffeine (which is found in many energy drinks) and alcohol, which is a depressant and a diuretic, puts tremendous stress on the central nervous system and heart.
DON'T mix alcohol and diet soda: You might cut calories but you also might get drunk faster. In a recent study, it took just 21 minutes for half a diet cocktail to leave the stomach and reach the small intestine, where most alcohol is absorbed into the bloodstream, while the same amount of a non-diet cocktail took 36 minutes.
DON'T mix coffee and breakfast cereal: Most cereals sold in U.S. are fortified with iron. The problem is that polyphenols, an antioxidant in coffee, can hamper the body's ability to absorb iron. Black tea and some herbal teas (including peppermint and chamomile), which also contain polyphenols, also may reduce iron absorption – by as much as 94 percent – and hot cocoa cuts it by 71 percent.
The solution is to have your java before or after your cereal. According to a study published in the American Journal of Clinical Nutrition, a cup of coffee consumed one hour before an iron-rich meal didn't affect absorption. If you choose to get your fix after breakfast, wait at least an hour or more.
Apples for Asthma
We've always known apples are part of a healthy diet, but here are a couple new reasons to get your apple a day. New research has shown that babies are less likely to develop asthma when their mothers eat four or more apples per week during pregnancy. And a study conducted by the National Heart and Lung Institute found that children who drank apple juice at least once a day had a 50 percent less chance of wheezing than those who drank it less than once a month.
Although the reasons for these benefits are unknown, experts speculate that the phytochemicals in apples, such as flavanoids and phenolic acids, exert anti-inflammatory effects in the lungs and airways, reducing wheezing and other asthma symptoms. Of course, more research is required to thoroughly understand the health benefits of apples, particularly the link between maternal diet and children's health.
Given that asthma is the most common serious chronic disease of childhood, affecting nearly 5 million children in the United States, this research gives pregnant mothers even more incentive to eat a healthy, balanced diet.
Although the reasons for these benefits are unknown, experts speculate that the phytochemicals in apples, such as flavanoids and phenolic acids, exert anti-inflammatory effects in the lungs and airways, reducing wheezing and other asthma symptoms. Of course, more research is required to thoroughly understand the health benefits of apples, particularly the link between maternal diet and children's health.
Given that asthma is the most common serious chronic disease of childhood, affecting nearly 5 million children in the United States, this research gives pregnant mothers even more incentive to eat a healthy, balanced diet.
Tuesday, March 23, 2010
Top 10 Foods Your Body Needs
What do a guava, cabbage and a weed have in common? They're all foods you should be eating. Here's why you should add the following 10 fruits, vegetables and plants to your diet.
FRUITS
1. Guava is a slightly pear-shaped tropical fruit known for its sweet, acidic flavor and yellow or pink color. It contains such cancer-fighting agents as lycopene, known for warding off prostate cancer. And with 688 mg of potassium and 9 grams of fiber, this fruit is a must for anyone's diet.
2. Gogi berries resemble raisins, taste sweet and sour, and are red in color. Eating them can help protect the liver, improve sexual function and increase circulation. They also have the highest Oxygen Radical Absorbance Capacity (ORAC) rating (a method of measuring antioxidant levels in food) of any fruit, according to researchers at Tufts University.
3. Dried plums, also known as prunes, are somewhat infamous for their high fiber content. However, don't forget that they also include high amounts of neochlorogenic and chlorogenic acids which fight the "superoxide anion radical," known to cause structural damage to cells, one of the primary causes of cancer.
4. Pomegranate juice has been consumed for decades in the Middle East as a popular juice beverage; now it's becoming popular in the United States. Just 4 oz. a day provides 50 percent of your daily vitamin C needs.
VEGETABLES
5. Cabbage is a leafy, green vegetable. Its benefits: a healthy supply of nutrients including sulforaphane, a chemical which increases your body's production of enzymes that combat cell-damaging free radicals and reduce the risk of cancer.
6. Beets are a root known for their dark red coloring and are surprisingly sweet for a vegetable. It is one of the best sources of both folate and betaine, which help to lower your blood levels of homocysteine. That's good news because homocysteine can damage arteries and increase the risk of heart disease.
7. Swiss chard is a slightly bitter and salty vegetable. It contains huge amounts of lutein and zeaxanthin, plant chemicals known as carotenoids that protect the retinas from age-related damage.
PLANTS
8. Purslane is a broad-leaved weed. It features the highest amount of heart-healthy omega-3 fats of any edible plant and has 10 to 20 times more melatonin than any other fruit or vegetable.
9. Cinnamon is a common spice most of us think of when we make cake or cookies – but don't overlook a pinch or two on your oatmeal or in your coffee. Cinnamon's health benefits include controlling your blood sugar and lowering triglycerides and LDL (bad) cholesterol. Active ingredients include methylhydroxychalcone polymers, which increase your cells' ability to metabolize up to 20 times.
10. Pumpkin seeds are too-frequently tossed away during the traditional October pumpkin carving. That's a mistake, because just 1 ounce contains 150 mg of magnesium. Pumpkin seeds are also high in zinc and phytosterols, shown to lower cholesterol and defend against cancer.
FRUITS
1. Guava is a slightly pear-shaped tropical fruit known for its sweet, acidic flavor and yellow or pink color. It contains such cancer-fighting agents as lycopene, known for warding off prostate cancer. And with 688 mg of potassium and 9 grams of fiber, this fruit is a must for anyone's diet.
2. Gogi berries resemble raisins, taste sweet and sour, and are red in color. Eating them can help protect the liver, improve sexual function and increase circulation. They also have the highest Oxygen Radical Absorbance Capacity (ORAC) rating (a method of measuring antioxidant levels in food) of any fruit, according to researchers at Tufts University.
3. Dried plums, also known as prunes, are somewhat infamous for their high fiber content. However, don't forget that they also include high amounts of neochlorogenic and chlorogenic acids which fight the "superoxide anion radical," known to cause structural damage to cells, one of the primary causes of cancer.
4. Pomegranate juice has been consumed for decades in the Middle East as a popular juice beverage; now it's becoming popular in the United States. Just 4 oz. a day provides 50 percent of your daily vitamin C needs.
VEGETABLES
5. Cabbage is a leafy, green vegetable. Its benefits: a healthy supply of nutrients including sulforaphane, a chemical which increases your body's production of enzymes that combat cell-damaging free radicals and reduce the risk of cancer.
6. Beets are a root known for their dark red coloring and are surprisingly sweet for a vegetable. It is one of the best sources of both folate and betaine, which help to lower your blood levels of homocysteine. That's good news because homocysteine can damage arteries and increase the risk of heart disease.
7. Swiss chard is a slightly bitter and salty vegetable. It contains huge amounts of lutein and zeaxanthin, plant chemicals known as carotenoids that protect the retinas from age-related damage.
PLANTS
8. Purslane is a broad-leaved weed. It features the highest amount of heart-healthy omega-3 fats of any edible plant and has 10 to 20 times more melatonin than any other fruit or vegetable.
9. Cinnamon is a common spice most of us think of when we make cake or cookies – but don't overlook a pinch or two on your oatmeal or in your coffee. Cinnamon's health benefits include controlling your blood sugar and lowering triglycerides and LDL (bad) cholesterol. Active ingredients include methylhydroxychalcone polymers, which increase your cells' ability to metabolize up to 20 times.
10. Pumpkin seeds are too-frequently tossed away during the traditional October pumpkin carving. That's a mistake, because just 1 ounce contains 150 mg of magnesium. Pumpkin seeds are also high in zinc and phytosterols, shown to lower cholesterol and defend against cancer.
Enjoy the Golden Years - Stay Fit for Life
Exercise is of vital importance for older adults. It keeps you strong, helps burn calories and maintain weight, improves flexibility, and contributes to balance and bone strength. What are the best types of exercise? A regimen that builds lean muscle and promotes endurance, flexibility and stability is the goal. Here are six of the most effective exercise options to accomplish this with minimal risk of injury. (It is highly recommended that you consult your doctor for a complete physical evaluation prior to starting any new exercise routine.)
1. Brisk Walking: Walking is a great low-impact form of cardiovascular activity. It improves endurance and lean muscle tone in your legs. The key is to avoid walking too slow; maintain a brisk pace with long strides and arm swings. Adding ankle or wrist weights to enhance aerobic calorie-burning helps send more oxygen to your heart, increasing endurance.
2. Resistance Training: It,s important to maintain your existing muscle tone as you age; the most effective way is via strength training. However, instead of using your typical weights and gym equipment, try working out with rubber tubes and bands instead. These give you added resistance in two directions, making for a more effective workout and much less chance of injury to your joints, ligaments and tendons.
3. Yoga: Talk about a powerful exercise routine that can add relaxation and fun to your life! or you can attend a class for beginners or seniors to ensure proper technique. Working with an instructor and a group of like-minded, health-conscious people is a wonderful way to get in shape and expand your social circle at the same time.
4. Swimming: Regular swimming builds endurance, muscle strength and cardiovascular fitness. Swimming tones your upper and lower body because you,re using almost all of your major muscle groups. There is low risk for swimming injuries because there,s no stress on your bones, joints or connective tissues due to buoyancy, and the fact that you weigh one-tenth less in water.
5. Bicycling: Exercise declines with age, yet cyclists show a smaller decline than those involved in gym activities. Cycling is an activity that you can safely adopt without the risks of more strenuous exercises. A non-sport exercise such as cycling allows year-round participation as part of a daily routine.
6. Active Stretching: Yes, stretching can be an effective workout if done correctly. A technique called active isolated stretching (AIS) employs a strap or rope hooked around your foot to assist with the stretches. This is different than static stretching, where you hold a stretch for 20 -30 seconds. AIS is performed actively: You move your muscles back and forth in a controlled manner instead of holding them in one position. Ask your doctor for more information about AIS and other ways to stay fit for life.
1. Brisk Walking: Walking is a great low-impact form of cardiovascular activity. It improves endurance and lean muscle tone in your legs. The key is to avoid walking too slow; maintain a brisk pace with long strides and arm swings. Adding ankle or wrist weights to enhance aerobic calorie-burning helps send more oxygen to your heart, increasing endurance.
2. Resistance Training: It,s important to maintain your existing muscle tone as you age; the most effective way is via strength training. However, instead of using your typical weights and gym equipment, try working out with rubber tubes and bands instead. These give you added resistance in two directions, making for a more effective workout and much less chance of injury to your joints, ligaments and tendons.
3. Yoga: Talk about a powerful exercise routine that can add relaxation and fun to your life! or you can attend a class for beginners or seniors to ensure proper technique. Working with an instructor and a group of like-minded, health-conscious people is a wonderful way to get in shape and expand your social circle at the same time.
4. Swimming: Regular swimming builds endurance, muscle strength and cardiovascular fitness. Swimming tones your upper and lower body because you,re using almost all of your major muscle groups. There is low risk for swimming injuries because there,s no stress on your bones, joints or connective tissues due to buoyancy, and the fact that you weigh one-tenth less in water.
5. Bicycling: Exercise declines with age, yet cyclists show a smaller decline than those involved in gym activities. Cycling is an activity that you can safely adopt without the risks of more strenuous exercises. A non-sport exercise such as cycling allows year-round participation as part of a daily routine.
6. Active Stretching: Yes, stretching can be an effective workout if done correctly. A technique called active isolated stretching (AIS) employs a strap or rope hooked around your foot to assist with the stretches. This is different than static stretching, where you hold a stretch for 20 -30 seconds. AIS is performed actively: You move your muscles back and forth in a controlled manner instead of holding them in one position. Ask your doctor for more information about AIS and other ways to stay fit for life.
Motion Control Shoe Delays Fatigue of Muscles in Runners With Overpronating Feet
The motion control shoe may facilitate a more stable activation pattern and higher fatigue resistance of the tibialis anterior and peroneus longus in individuals with excessive rearfoot pronation during running.
Thursday, March 18, 2010
Put a Little SPRING in Your Step
Foot Orthotics are an integral part of maintaining proper alignment of your body. "Pronation" (fallen arch with weight bearing), flat feet and high arches can all lead to pain throughout the body specifically the feet, ankles, knees and low back. By maintaining the arch in proper alignment with the use of these orthotics you may prevent some of these health issues.
For the month of April, Elite Health and Sports Chiropractic will be discounting the cost of custom foot orthotics by $100. This is our way of giving you the opportunity to get a great pair of orthotics designed personally for you. These orthotics can fit most shoes.
REGULAR PRICE: $350
PROMOTIONAL PRICE$250
This price includes: Exam, Casting and Fitting
Also, if we haven't seen you in a while, this would be a great time to get evaluated before you head outdoors and engage in exercises you haven't done in a while. Contact our office to set up an appointment today!
For the month of April, Elite Health and Sports Chiropractic will be discounting the cost of custom foot orthotics by $100. This is our way of giving you the opportunity to get a great pair of orthotics designed personally for you. These orthotics can fit most shoes.
REGULAR PRICE: $350
PROMOTIONAL PRICE$250
This price includes: Exam, Casting and Fitting
Also, if we haven't seen you in a while, this would be a great time to get evaluated before you head outdoors and engage in exercises you haven't done in a while. Contact our office to set up an appointment today!
Backpack Safety Tips
Do you know what's in your child's backpack, how much it weighs, or how that weight is affecting their neck, shoulders, back and spine? You need to know, because studies suggest far too many children are carrying far too heavy loads to and from school, and with serious consequences.
For example, a 2003 study in Spine found a significant relationship between the incidence of lower back pain among schoolchildren (ages 12-18) and both the weight of their backpacks and the amount of time the backpacks were used. Some backpacks were inordinately heavy; 18.9 percent of the students surveyed carried backpacks that weighed more than 20 percent of the student's body weight when full.
In another study, published in the same journal a year earlier, four of five children said their backpacks were heavy, and two-thirds said they felt fatigue when carrying theirs. The study also showed that lifetime prevalence of low back pain was related to the amount of time children carried backpacks on their shoulders.
Not very good news, is it? So, what can you do as a parent to help your children in this regard? Here are a few simple suggestions courtesy of National University of Health Sciences in Lombard, Ill.:
* Make sure your child's backpack weighs no more than 10 percent of their body weight.
* Also ensure that it doesn't hang more than 4 inches below their waistline.
* Urge your child to wear both shoulder straps. The straps should be adjustable so the backpack can be easily fitted to your child's body.
Improper backpack use is an important but often-overlooked cause of back pain. Your chiropractor can evaluate your child's backpack and provide additional suggestions on how to ensure your child goes to and from school every day without putting their spine at risk of injury.
For example, a 2003 study in Spine found a significant relationship between the incidence of lower back pain among schoolchildren (ages 12-18) and both the weight of their backpacks and the amount of time the backpacks were used. Some backpacks were inordinately heavy; 18.9 percent of the students surveyed carried backpacks that weighed more than 20 percent of the student's body weight when full.
In another study, published in the same journal a year earlier, four of five children said their backpacks were heavy, and two-thirds said they felt fatigue when carrying theirs. The study also showed that lifetime prevalence of low back pain was related to the amount of time children carried backpacks on their shoulders.
Not very good news, is it? So, what can you do as a parent to help your children in this regard? Here are a few simple suggestions courtesy of National University of Health Sciences in Lombard, Ill.:
* Make sure your child's backpack weighs no more than 10 percent of their body weight.
* Also ensure that it doesn't hang more than 4 inches below their waistline.
* Urge your child to wear both shoulder straps. The straps should be adjustable so the backpack can be easily fitted to your child's body.
Improper backpack use is an important but often-overlooked cause of back pain. Your chiropractor can evaluate your child's backpack and provide additional suggestions on how to ensure your child goes to and from school every day without putting their spine at risk of injury.
The Power of Protein
The word protein is of Greek origin, from the word proteios, which means "of prime importance," and when it comes to the human diet, protein's importance cannot be understated. Examples of proteins in our bodies that make life possible are hormones, enzymes, muscles, tendons, cartilage and other types of structural tissues and transport molecules. Proteins are constructed as long chains of amino acids, of which there are eight that must be provided by the food we eat. They are called "essential" because our bodies cannot make them. If our food lacks enough of even one of these eight essential amino acids, then the body will have a harder time making new proteins.
Why does the body need new proteins? Because our body's protein tissues wear out on a regular basis and must be repaired and replaced. This replacement process is accomplished by eating foods that contain protein. After eating protein, the digestive system breaks it down into a brand new supply of amino acids that become the building blocks that are used in repairing and replacing those that are worn out.
Most animal-based foods can be used very efficiently by our body because they have the right amounts of each essential amino acid, and therefore are often referred to as "high quality." Among animal foods, the proteins of milk and eggs represent the best amino-acid matches for our body and thus are considered the highest quality. Plant proteins are often referred to as "lower quality" because some individual vegetables may have a low level of one or more of the essential amino acids (although as a group plant-based proteins do contain all eight essential amino acids).
It would be great if the highest quality protein equaled the greatest health, but it doesn't, and that's why the term quality is misleading. In fact, compelling research shows that "low-quality" plant-based protein, which allows for slow but steady repair of new body tissues, is the healthiest type of protein. Chronic inflammatory conditions exist in millions of Americans who eat too much dietary animal protein. Just consider the number of allergy-related symptoms attributed to consumption of milk-based protein (milk, cheese, etc.) and the cholesterol- and fat-related conditions caused by consumption of eggs and red meat.
When it comes to protein, don't fool yourself, "fuel" yourself. Build a protein-based breakfast into your morning breakfast routine and make sure you get protein throughout the day. Remember, don't overload on animal-based protein; small amounts of lean meat like chicken, turkey or fish are OK (4 ounces a day at most), but make sure plant proteins form the staple of your diet. You'll look better, feel better and improve your quality of life, all at the same time. Talk to your doctor for more information.
Why does the body need new proteins? Because our body's protein tissues wear out on a regular basis and must be repaired and replaced. This replacement process is accomplished by eating foods that contain protein. After eating protein, the digestive system breaks it down into a brand new supply of amino acids that become the building blocks that are used in repairing and replacing those that are worn out.
Most animal-based foods can be used very efficiently by our body because they have the right amounts of each essential amino acid, and therefore are often referred to as "high quality." Among animal foods, the proteins of milk and eggs represent the best amino-acid matches for our body and thus are considered the highest quality. Plant proteins are often referred to as "lower quality" because some individual vegetables may have a low level of one or more of the essential amino acids (although as a group plant-based proteins do contain all eight essential amino acids).
It would be great if the highest quality protein equaled the greatest health, but it doesn't, and that's why the term quality is misleading. In fact, compelling research shows that "low-quality" plant-based protein, which allows for slow but steady repair of new body tissues, is the healthiest type of protein. Chronic inflammatory conditions exist in millions of Americans who eat too much dietary animal protein. Just consider the number of allergy-related symptoms attributed to consumption of milk-based protein (milk, cheese, etc.) and the cholesterol- and fat-related conditions caused by consumption of eggs and red meat.
When it comes to protein, don't fool yourself, "fuel" yourself. Build a protein-based breakfast into your morning breakfast routine and make sure you get protein throughout the day. Remember, don't overload on animal-based protein; small amounts of lean meat like chicken, turkey or fish are OK (4 ounces a day at most), but make sure plant proteins form the staple of your diet. You'll look better, feel better and improve your quality of life, all at the same time. Talk to your doctor for more information.
Get Rid of Neck Pain
In general, there is no one cause of neck pain that applies to every patient. If you have chronic neck pain, you may have received a diagnosis of disc herniation, whiplash, strain, sprain or something else. Regardless, most of these conditions have one thing in common: Certain muscles are affected, and these are the muscles we need to target before progressing to more challenging exercises or activities.
There are certain muscles in the neck that are designed to help us maintain our normal and healthy curve of the spine. In addition, these muscles are designed to hold our head up all day. The technical names of these muscles are the longus capitus and longus colli, more commonly known as the deep neck flexors. They are the muscles that attach to the front of your spine. Because they're located deep in the front of the neck, we often ignore them.
In people with chronic neck pain, these muscles are often fatigued a lot quicker than in people without neck pain. That means other muscles pick up the slack and begin working harder. The muscles that begin working harder are the ones we generally end up stretching. Have you ever noticed that when you stretch stiff muscles, they feel good for a short period of time, only to get tight again? The thing is, if you don't address the other muscles, the ones that get fatigued and gradually stop working, then your stretching program will not work as well. All these muscles need to be in "balance."
The best way to see if your deep neck flexors fatigue is to try and lift your head off the ground when you are lying down. The technique is simple: Simply tuck your chin in to your chest and lift your head off the ground, and then attempt to hold it there for 10 seconds. If the neck begins shaking, or your chin is unable to stay tucked in, your deep flexors are fatigued and need to be addressed. For most people with chronic neck pain, this can be a difficult exercise. That's why you can begin your exercise program by doing simple chin tucks while sitting or standing.
Simply tucking your chin in and holding it until you fatigue will help reactivate these muscles. You can start with 12 repetitions of this exercise, working your way up to three sets of 12 repetitions each. Ensure you take adequate rest (several minutes) in between each set.
Once you get comfortable with basic sitting/standing chin tucks, you can try doing the exercise lying down. The goal is to be able to do it 12 times, holding each one until you fatigue. The next goal is to work your way up to three sets of 12 repetitions, with rest in between each set. Then work your way to three sets of 15 repetitions and then three sets of 20 repetitions. Remember, this is a marathon, not a race. The goal is to increase the endurance of your muscles rather than their strength. Your neck is designed to carry the weight of your head all day, not to lift trains or buses! That's why building up endurance should be your first priority.
Neck pain is an all-too-common condition that can prove debilitating if left untreated; fortunately, your chiropractor is the perfect health care professional to help you get rid of the pain.
There are certain muscles in the neck that are designed to help us maintain our normal and healthy curve of the spine. In addition, these muscles are designed to hold our head up all day. The technical names of these muscles are the longus capitus and longus colli, more commonly known as the deep neck flexors. They are the muscles that attach to the front of your spine. Because they're located deep in the front of the neck, we often ignore them.
In people with chronic neck pain, these muscles are often fatigued a lot quicker than in people without neck pain. That means other muscles pick up the slack and begin working harder. The muscles that begin working harder are the ones we generally end up stretching. Have you ever noticed that when you stretch stiff muscles, they feel good for a short period of time, only to get tight again? The thing is, if you don't address the other muscles, the ones that get fatigued and gradually stop working, then your stretching program will not work as well. All these muscles need to be in "balance."
The best way to see if your deep neck flexors fatigue is to try and lift your head off the ground when you are lying down. The technique is simple: Simply tuck your chin in to your chest and lift your head off the ground, and then attempt to hold it there for 10 seconds. If the neck begins shaking, or your chin is unable to stay tucked in, your deep flexors are fatigued and need to be addressed. For most people with chronic neck pain, this can be a difficult exercise. That's why you can begin your exercise program by doing simple chin tucks while sitting or standing.
Simply tucking your chin in and holding it until you fatigue will help reactivate these muscles. You can start with 12 repetitions of this exercise, working your way up to three sets of 12 repetitions each. Ensure you take adequate rest (several minutes) in between each set.
Once you get comfortable with basic sitting/standing chin tucks, you can try doing the exercise lying down. The goal is to be able to do it 12 times, holding each one until you fatigue. The next goal is to work your way up to three sets of 12 repetitions, with rest in between each set. Then work your way to three sets of 15 repetitions and then three sets of 20 repetitions. Remember, this is a marathon, not a race. The goal is to increase the endurance of your muscles rather than their strength. Your neck is designed to carry the weight of your head all day, not to lift trains or buses! That's why building up endurance should be your first priority.
Neck pain is an all-too-common condition that can prove debilitating if left untreated; fortunately, your chiropractor is the perfect health care professional to help you get rid of the pain.
Wednesday, March 17, 2010
Effects of Short-term Treatment with Kinesiotaping for Plantar Fasciitis
The additional treatment with continuous kinesiotaping for one week might alleviate the pain of plantar fasciitis better than a traditional physical therapy program only.
Journal of Musculoskeletal Pain , 03/17/10
Journal of Musculoskeletal Pain , 03/17/10
Tuesday, March 16, 2010
The Immediate Reduction in Low Back Pain Intensity Following Lumbar Joint Mobilization and Prone Press-ups is Associated with Increased Diffusion of Water in the L5-S1 Intervertebral Disc
The authors aim to determine differences in the changes of diffusion of water in the L5–S1 intervertebral disc between those subjects with non–specific low back pain (LBP) who reported an immediate reduction in pain intensity of > 2 on an 11–point (0–10) numeric rating scale after a 10–minute session of lumbar joint mobilization followed by prone press–up exercises compared to those who did not report an immediate reduction in pain intensity of 2 or greater on the pain scale...In a group of subjects with LBP who were classified as being candidates for extension–based treatment the report of an immediate reduction in pain intensity of >2/10 after a treatment of posterior to anteriorly (PA) pressures followed by prone press–up exercises was associated with an increase in diffusion of water in the nuclear region of the L5–S1 intervertebral disc (IVD). Subjects who did not report a pain reduction of >2/10 did not have a change in diffusion.
Journal of Orthopaedic & Sports Physical Therapy, 03/15/10
Journal of Orthopaedic & Sports Physical Therapy, 03/15/10
Foods That Prevent Inflammation
A reasonable recommendation is for 80 percent to 100 percent of our calories to come from vegetables, fruit, raw nuts, potatoes, and either lean or omega-3 protein sources including fish, lean meat, skinless chicken, wild game, grass-fed animals and omega-3 eggs. Spices such as garlic, ginger, turmeric, oregano, and the other popular spices are all anti-inflammatory. The best oils/fats to use in moderation are extra-virgin olive oil, coconut oil and butter.
Our focus should be on correcting the 80 percent of calories that come from sugar, refined grains, oils and obese meat. Worrying about yogurt, the occasional bran muffin, a cup of coffee, etc., has little influence compared to the tsunami of inflammation created by the 80 percent of calories derived from inflammatory foods. Another key to reducing dietary trauma and inflammation is to eat appropriate amounts for your body. In general, overeating leads to an inflammatory response.
If you currently snack on bags of inflammation and regularly do "drive-through self-shootings" at fast-food restaurants, you likely will view a life of eating anti-inflammatory foods as somewhat extreme. In actuality, the anti-inflammatory foods described above are not extreme at all and are completely consistent with our biochemical and physiological needs.
Assuming 85 percent to 90 percent of your calories are anti-inflammatory, have fun with the remaining 10 percent to 15 percent of calories borne of foods from the dark side. Don't become an anti-inflammatory diet extremist and make eating healthy a stressful event.
Our focus should be on correcting the 80 percent of calories that come from sugar, refined grains, oils and obese meat. Worrying about yogurt, the occasional bran muffin, a cup of coffee, etc., has little influence compared to the tsunami of inflammation created by the 80 percent of calories derived from inflammatory foods. Another key to reducing dietary trauma and inflammation is to eat appropriate amounts for your body. In general, overeating leads to an inflammatory response.
If you currently snack on bags of inflammation and regularly do "drive-through self-shootings" at fast-food restaurants, you likely will view a life of eating anti-inflammatory foods as somewhat extreme. In actuality, the anti-inflammatory foods described above are not extreme at all and are completely consistent with our biochemical and physiological needs.
Assuming 85 percent to 90 percent of your calories are anti-inflammatory, have fun with the remaining 10 percent to 15 percent of calories borne of foods from the dark side. Don't become an anti-inflammatory diet extremist and make eating healthy a stressful event.
Foods That Promote Inflammation
Refined carbohydrates in the form of sugar, sweeteners and flour produce inflammatory responses, as do refined oils, and obese (fatty) meat. A surprise to many is that even whole grains and legumes (beans) can promote inflammation.
With the above in mind, consider that the average American consumes about 10 percent of calories from dairy products, 20 percent from refined sugar, 20 percent from refined grains, 20 percent from refined oils and 2 percent from alcohol. The biggest problems clearly are the sugar, grains and oils. Approximately another 20 percent of calories come from obese meat, which is the fatty meat from domestic animals that live a sedentary life in feedlots where they are fed a tonnage of grains/corn instead of grass/pasture. The remaining 10 percent of calories might be fruits and vegetables.
With the above in mind, consider that the average American consumes about 10 percent of calories from dairy products, 20 percent from refined sugar, 20 percent from refined grains, 20 percent from refined oils and 2 percent from alcohol. The biggest problems clearly are the sugar, grains and oils. Approximately another 20 percent of calories come from obese meat, which is the fatty meat from domestic animals that live a sedentary life in feedlots where they are fed a tonnage of grains/corn instead of grass/pasture. The remaining 10 percent of calories might be fruits and vegetables.
Foods to Fight Inflammation
The new view of inflammation, developed over the past 10 years, is that it is a generalized state within the circulatory and immune system perpetuated by poor diet. The outcome of this is the dietary promotion of arthritis, osteoporosis, heart disease, cancer, Alzheimer's disease and most other chronic diseases. We should call this "dietary trauma," as it leads to the development of biochemical changes similar to physical injury. The difference is that, for most people, dietary trauma occurs every time they eat, three or more times each day, every day.
In most cases the outcome of dietary trauma is not noticed for years. It takes years to develop arthritis and other chronic diseases, so we don't usually associate a poor diet with disease expression. This allows us to easily deny such an association between diet, inflammation and disease. Thus, developing an awareness or mindfulness about eating is very important to help influence a behavioral change in our eating habits.
In most cases the outcome of dietary trauma is not noticed for years. It takes years to develop arthritis and other chronic diseases, so we don't usually associate a poor diet with disease expression. This allows us to easily deny such an association between diet, inflammation and disease. Thus, developing an awareness or mindfulness about eating is very important to help influence a behavioral change in our eating habits.
Friday, March 12, 2010
Gastrointestinal Toxicity of Nonsteroidal Anti-inflammatory Drugs
New England Journal of Medicine 1999 (Jun 17)
Starting in the early 1970s, numerous new NSAIDs were developed that were initially believed to be devoid of gastrointestinal toxicity, but few, if any, are entirely harmless. These agents constitute one of the most widely used classes of drugs, with more than 70 million prescriptions and more than 30 billion over-the-counter tablets sold annually in the United States. [9] Although NSAIDs are generally well tolerated, adverse gastrointestinal events occur in a small but important percentage of patients, resulting in substantial morbidity and mortality.
Starting in the early 1970s, numerous new NSAIDs were developed that were initially believed to be devoid of gastrointestinal toxicity, but few, if any, are entirely harmless. These agents constitute one of the most widely used classes of drugs, with more than 70 million prescriptions and more than 30 billion over-the-counter tablets sold annually in the United States. [9] Although NSAIDs are generally well tolerated, adverse gastrointestinal events occur in a small but important percentage of patients, resulting in substantial morbidity and mortality.
Chiropractic Manipulation in Carpal Tunnel Syndrome
Chiropractic manipulations were rendered 3 times per week for 4 wk, to the subject's cervical spine, right elbow and wrist using a low amplitude, short lever, low force, high velocity thrust. Significant increase in grip strength and normalization of motor and sensory latencies were noted. Orthopedic tests were negative. Symptoms dissipated. In this case study, chiropractic made a demonstrable difference through objective and subjective outcomes.
A Multi-modal Treatment Approach for the Shoulder:
The patient underwent a multimodal treatment protocol including soft tissue therapy, phonophoresis, diversified manipulation; and rotator cuff and shoulder girdle muscle exercises. Outcomes included pain measurement; range of motion of the shoulder, and return to normal daily, work, and sporting activities. At the end of the treatment protocol the patient was symptom free with all outcome measures normal. The patient was followed up at 4 and 12 weeks and continued to be symptom free with full range of motion and complete return to normal daily and pre-treatment activities.
The use of spinal manipulation for low back pain (LBP).
As much or more evidence exists for the use of spinal manipulation to reduce symptoms and improve function in patients with chronic LBP as for use in acute and subacute LBP. Use of exercise in conjunction with manipulation is likely to speed and improve outcomes as well as minimize episodic recurrence. There was less evidence for the use of manipulation for patients with LBP and radiating leg pain, sciatica, or radiculopathy.
Superfoods to Save the Day
It is an age-old truth that eating fruits and vegetables improves health. But not all produce is created equal. Meet the superheroes of produce: superfoods, which offer superior disease-fighting capabilities, boost the immune system, fight fatigue, and much more.
Here are 10 important "superfoods" to add to your daily diet:
Sprouts (e.g., broccoli, brussels)
Pomegranate
Barley
Green foods (e.g., wheat grass)
Buckwheat (seed and grain)
Beans and lentils
Hot peppers
Nuts and seeds
Turmeric
Allium family (e.g., garlic, onions, chives)
Superfoods are nature's "designer foods," and they're available now. They contain a whopping dose of health-promoting compounds. They also have a high concentration of protein, essential fats, vitamins, minerals and trace minerals – all contained in one tiny package. Eating superfoods every day may be the best health insurance you can get to prevent cancer, protect the blood vessels and heart, boost the immune system, and fight the ravages of aging. That's why many chiropractors recommend that their patients take a superfood supplement every day. Today's food is tomorrow's natural prescription. Talk to your doctor of chiropractic about the benefits of superfoods.
Here are 10 important "superfoods" to add to your daily diet:
Sprouts (e.g., broccoli, brussels)
Pomegranate
Barley
Green foods (e.g., wheat grass)
Buckwheat (seed and grain)
Beans and lentils
Hot peppers
Nuts and seeds
Turmeric
Allium family (e.g., garlic, onions, chives)
Superfoods are nature's "designer foods," and they're available now. They contain a whopping dose of health-promoting compounds. They also have a high concentration of protein, essential fats, vitamins, minerals and trace minerals – all contained in one tiny package. Eating superfoods every day may be the best health insurance you can get to prevent cancer, protect the blood vessels and heart, boost the immune system, and fight the ravages of aging. That's why many chiropractors recommend that their patients take a superfood supplement every day. Today's food is tomorrow's natural prescription. Talk to your doctor of chiropractic about the benefits of superfoods.
What Does Your Pain Tell You?
You feel pain for a reason. Migraines, muscle cramps, backaches, and neck and shoulder pain are often warning signs of a more ominous problem. But too many people ignore their pain or take medication to mask the symptoms. Here are some potential pain sources to consider:
Toxic Pain. Your headache may be caused by an increased level of sugar in your bloodstream or some other toxic situation. For some people, red wine does it. Don't just assume it's pain you can ignore.
Poor-Posture Stress. If you have chronically poor posture, you are going to have additional stresses on your joints and muscles that can cause pain in your head, neck, shoulders, back, hips and legs. Your posture also can be compromised when you sleep. Poor mattresses and pillows could be the culprits.
Nutritional Deficiencies. Research studies suggest most people don't get all of the nutrients they need from the food they eat. This is partially due to the processed nature of our diets and the poor menu choices many of us make. Your pain, particularly if it is chronic, could have its roots in a nutritional deficiency.
Muscle Strain. You use your muscles every day. Sometimes, you use muscles you haven't used in years. Mild muscle strain can occur on occasion, particularly if your muscles aren't getting the exercise they need. If you aren't exercising regularly, you are allowing your muscles to slowly weaken and atrophy. The consequence: You can expect to suffer more frequent muscles strains.
Musculoskeletal Pain. Your spinal column and all of your joints are designed to move in specific ways. They also enjoy a certain amount of elasticity that allows them to extend beyond their normal range of motion, providing flexibility, stability and shock absorption. Injuries or abnormal movement patterns can create points of restriction or "subluxations" that can cause pain and reduce your mobility.
Your pain's cause may not be what you assume. A health care professional whose orientation does not focus on administering drugs, such as a doctor of chiropractic, will be better able to find out the core cause of your pain. Since you are a vital component of your overall health, do your part to achieve long-term wellness. After all, it's your body.
Toxic Pain. Your headache may be caused by an increased level of sugar in your bloodstream or some other toxic situation. For some people, red wine does it. Don't just assume it's pain you can ignore.
Poor-Posture Stress. If you have chronically poor posture, you are going to have additional stresses on your joints and muscles that can cause pain in your head, neck, shoulders, back, hips and legs. Your posture also can be compromised when you sleep. Poor mattresses and pillows could be the culprits.
Nutritional Deficiencies. Research studies suggest most people don't get all of the nutrients they need from the food they eat. This is partially due to the processed nature of our diets and the poor menu choices many of us make. Your pain, particularly if it is chronic, could have its roots in a nutritional deficiency.
Muscle Strain. You use your muscles every day. Sometimes, you use muscles you haven't used in years. Mild muscle strain can occur on occasion, particularly if your muscles aren't getting the exercise they need. If you aren't exercising regularly, you are allowing your muscles to slowly weaken and atrophy. The consequence: You can expect to suffer more frequent muscles strains.
Musculoskeletal Pain. Your spinal column and all of your joints are designed to move in specific ways. They also enjoy a certain amount of elasticity that allows them to extend beyond their normal range of motion, providing flexibility, stability and shock absorption. Injuries or abnormal movement patterns can create points of restriction or "subluxations" that can cause pain and reduce your mobility.
Your pain's cause may not be what you assume. A health care professional whose orientation does not focus on administering drugs, such as a doctor of chiropractic, will be better able to find out the core cause of your pain. Since you are a vital component of your overall health, do your part to achieve long-term wellness. After all, it's your body.
Thursday, March 11, 2010
Believe the Hype About Oats
We’ve all seen the commercials claiming a morning bowl of oats lowers cholesterol, but does it really do the job? Yes, and definitively so, according to a recently concluded University of Kentucky review study.
Dr. James W. Anderson, a professor of medicine and clinical nutrition at the university, found that studies conducted during the past 15 years have, without exception, shown that regular consumption of oatmeal lowers total cholesterol levels and low-density lipoprotein (or LDL, the "bad" cholesterol) without adverse effects on high-density lipoprotein (or HDL, the "good" cholesterol), or triglyceride concentrations.
"Whole-grain products like oatmeal are among some of the best foods one can eat to improve cholesterol levels, in addition to other lifestyle choices," Anderson said in a university press release. "Lifestyle choices such as diet should be the first line of therapy for most patients with moderate cholesterol risk, given the expense, safety concerns and intolerance related to cholesterol lowering drugs."
Recent data also suggests whole-grain oats, as part of a lifestyle management program, just might offer health benefits that extend beyond total cholesterol and LDL cholesterol reduction. Anderson’s studies suggest eating a hearty bowl of oatmeal every morning just might:
reduce the risk for elevated blood pressure, type 2 diabetes and weight gain;
reduce LDL cholesterol during weight-loss;
provide favorable changes in the physical characteristics of LDL cholesterol particles, making them less susceptible to oxidation, which is believed to lead to hardening of the arteries);
supply unique compounds possibly leading to the reduction of early hardening of the arteries.
Since the 1980s, oatmeal has been scientifically recognized for its heart health benefits, and the latest research shows this evidence endures the test of time and should be embraced as a lifestyle option for millions of Americans at-risk for heart disease," said Anderson.
So whether it’s a bowl of oatmeal to start your morning or an oat muffin as a snack later in the day, make oats a part of your daily diet. Your heart and arteries will thank you for it.
Dr. James W. Anderson, a professor of medicine and clinical nutrition at the university, found that studies conducted during the past 15 years have, without exception, shown that regular consumption of oatmeal lowers total cholesterol levels and low-density lipoprotein (or LDL, the "bad" cholesterol) without adverse effects on high-density lipoprotein (or HDL, the "good" cholesterol), or triglyceride concentrations.
"Whole-grain products like oatmeal are among some of the best foods one can eat to improve cholesterol levels, in addition to other lifestyle choices," Anderson said in a university press release. "Lifestyle choices such as diet should be the first line of therapy for most patients with moderate cholesterol risk, given the expense, safety concerns and intolerance related to cholesterol lowering drugs."
Recent data also suggests whole-grain oats, as part of a lifestyle management program, just might offer health benefits that extend beyond total cholesterol and LDL cholesterol reduction. Anderson’s studies suggest eating a hearty bowl of oatmeal every morning just might:
reduce the risk for elevated blood pressure, type 2 diabetes and weight gain;
reduce LDL cholesterol during weight-loss;
provide favorable changes in the physical characteristics of LDL cholesterol particles, making them less susceptible to oxidation, which is believed to lead to hardening of the arteries);
supply unique compounds possibly leading to the reduction of early hardening of the arteries.
Since the 1980s, oatmeal has been scientifically recognized for its heart health benefits, and the latest research shows this evidence endures the test of time and should be embraced as a lifestyle option for millions of Americans at-risk for heart disease," said Anderson.
So whether it’s a bowl of oatmeal to start your morning or an oat muffin as a snack later in the day, make oats a part of your daily diet. Your heart and arteries will thank you for it.
Don't Delay, Start Today
The time to start working toward that beach-ready body is now. Summer may seem off in the distance, but the best way to start prepping for it is by starting way ahead of time. Bodybuilder.com has some good advice on how the average person can maintain their waistline and exercise regimen.
1. Keep a food journal. Write down everything you eat. It’s amazing how many calories we take in without realizing it. You need to be aware of exactly how much you are putting in your mouth each day.
2. Clean out the pantry and fridge. Replace those cookies and chips with healthier snacks like raw, unsalted almonds, granola, raw vegetables and high-fiber fruit such as apples and bananas to fill you up.
3. Restock with healthier foods. Here are a few recommendations:
4. Drink alcohol in moderation.
5. Get regular exercise.
Brown rice, oatmeal, steel-cut oats, whole-wheat bread
Eggs
Canned tuna
Lean protein such as chicken, fish and beef
Green vegetables (peppers, broccoli, celery, green beans and cucumbers)
Fruits (make sure they are low on the glycemic index, such as strawberries and melon)
6. Good eats. You’ve gotten rid of the bad stuff and restocked with the good. Now what? Here’s a sample menu for the day:
Breakfast: Steel-cut oats, whey protein and blueberries; or egg-white omelet, whole wheat toast and melon; or oatmeal, cottage cheese and strawberries.
Snack One: Protein bar; or whey protein and small piece of fruit; or cottage cheese with fruit; or yogurt with strawberries.
Lunch: Grilled chicken, beef or fish, with salad and brown rice; or tuna on rye bread; or oven-roasted turkey with sweet potato and green vegetables.
Snack Two: Choose one of the Snack One options (see above).
Dinner: Grilled chicken or fish with salad and green vegetables.
7. Vitamins for fitness. Healthy food is great, but you may still need a boost. A strong vitamin regimen will help boost your immune system and build healthy bones and muscles. The Department of Nutrition at the Harvard School of Public Health has a comprehensive list of vitamins, what they do and the recommended daily doses at www.hsph.harvard.edu/nutritionsource/vitamins.html.
8. Cardio counts. Obviously, eating right is only part of the equation. The other part is to get moving. Bodybuilder.com has a beginning cardio routine that almost anyone can adopt.
Begin by walking three to five times a week (moderate pace).
By the end of the first week, start increasing the speed or duration of the walk.
As your pace and endurance increase, start interval training - alternating between very fast and moderate levels of walking (one minute on, followed by one minute off).
Eventually, transition from walking to a slow jog, and alternate between the two.
Increase the duration of the jog to five minutes of jogging, followed by one minute of walking.
Keep increasing the amount of time you jog vs. walk, to 10 and then 15 minutes.
When you can jog for 20 minutes at a time, start interval training again, alternating between short bursts of running (faster than jogging) and a quick recovery jog.
Increase the length of time you run.
Strong body and a strong mind. OK, so now we are eating right and have a cardio routine. Anything else? The American Council on Exercise recommends starting a strength-training/resistance program. Just 20 minutes of basic strength exercises two days a week will help firm and tone your whole body. Strength training also can increase your metabolism, which will cause you to burn more calories, even when resting.
1. Keep a food journal. Write down everything you eat. It’s amazing how many calories we take in without realizing it. You need to be aware of exactly how much you are putting in your mouth each day.
2. Clean out the pantry and fridge. Replace those cookies and chips with healthier snacks like raw, unsalted almonds, granola, raw vegetables and high-fiber fruit such as apples and bananas to fill you up.
3. Restock with healthier foods. Here are a few recommendations:
4. Drink alcohol in moderation.
5. Get regular exercise.
Brown rice, oatmeal, steel-cut oats, whole-wheat bread
Eggs
Canned tuna
Lean protein such as chicken, fish and beef
Green vegetables (peppers, broccoli, celery, green beans and cucumbers)
Fruits (make sure they are low on the glycemic index, such as strawberries and melon)
6. Good eats. You’ve gotten rid of the bad stuff and restocked with the good. Now what? Here’s a sample menu for the day:
Breakfast: Steel-cut oats, whey protein and blueberries; or egg-white omelet, whole wheat toast and melon; or oatmeal, cottage cheese and strawberries.
Snack One: Protein bar; or whey protein and small piece of fruit; or cottage cheese with fruit; or yogurt with strawberries.
Lunch: Grilled chicken, beef or fish, with salad and brown rice; or tuna on rye bread; or oven-roasted turkey with sweet potato and green vegetables.
Snack Two: Choose one of the Snack One options (see above).
Dinner: Grilled chicken or fish with salad and green vegetables.
7. Vitamins for fitness. Healthy food is great, but you may still need a boost. A strong vitamin regimen will help boost your immune system and build healthy bones and muscles. The Department of Nutrition at the Harvard School of Public Health has a comprehensive list of vitamins, what they do and the recommended daily doses at www.hsph.harvard.edu/nutritionsource/vitamins.html.
8. Cardio counts. Obviously, eating right is only part of the equation. The other part is to get moving. Bodybuilder.com has a beginning cardio routine that almost anyone can adopt.
Begin by walking three to five times a week (moderate pace).
By the end of the first week, start increasing the speed or duration of the walk.
As your pace and endurance increase, start interval training - alternating between very fast and moderate levels of walking (one minute on, followed by one minute off).
Eventually, transition from walking to a slow jog, and alternate between the two.
Increase the duration of the jog to five minutes of jogging, followed by one minute of walking.
Keep increasing the amount of time you jog vs. walk, to 10 and then 15 minutes.
When you can jog for 20 minutes at a time, start interval training again, alternating between short bursts of running (faster than jogging) and a quick recovery jog.
Increase the length of time you run.
Strong body and a strong mind. OK, so now we are eating right and have a cardio routine. Anything else? The American Council on Exercise recommends starting a strength-training/resistance program. Just 20 minutes of basic strength exercises two days a week will help firm and tone your whole body. Strength training also can increase your metabolism, which will cause you to burn more calories, even when resting.
Dangerous Curve
Did your mother ever nag you to "stand up straight?" Well, that's because she cared about you. What was annoying to mom was the "slumping" posture, so common in our teenage years. But if she had noticed a "side bend" to your spine, she probably wouldn't have nagged at all. She would have taken you to a physician or doctor of chiropractic. And the chances are, that professional would have told you that you had scoliosis.
There are two basic types of abnormal curvatures. First, the curve may be on a long "C" shaped bend. This was common with those youngsters who contracted polio in the 1950s, primarily because of weak muscles on one side of the spine. The second type of scoliosis is an "S" shape, where the curve "zigs" to one side, then "zags" to the other. The real issue about these curves is, how much do they curve? If your spine is only a little curved, like a slightly bent flag pole, there is probably nothing to worry about. But if it resembles the Snake River in Idaho, it's time for an exam.
Scoliosis is not a death sentence, but it can be a significant health challenge. If the abnormal curvatures worsen, the spine can twist and interfere with the nerves coming out between the vertebrae, or spinal bones, as well as just plain hurt. The lungs and diaphragm can be crowded, making breathing more difficult.
Scoliosis appears sometime in childhood, usually between age 6 up to the beginning of puberty. Since it's painless, the problem can easily go undetected at first. Visual screening programs at schools have been very valuable in diagnosis, but a definitive diagnosis must be done with a standing full-spine X-ray. Your doctor will measure the curve. A curve that is only mildly "leaning" probably has an angle of 20 degrees or less, and usually does not need treatment at all. Doctors measure the angle of the curves by comparing the "flag pole" position of zero degrees of curvature to the horizontal, or parallel to the floor position of 90 degrees. If the curve is greater than 20 degrees, advice regarding treatment is important. Angles greater than 45 degrees are considered serious.
In cases of scoliosis, chiropractic physicians are front-line doctors in maintaining proper motion and function of the spinal joints or vertebrae. There are two general categories of techniques used in these cases. One is the hallmark joint manipulation or adjustment, which stretches the joint tissue and releases joint pressure wherever individual vertebrae are locked or fixed. A second category includes muscle and tendon techniques, usually using deep pressure, friction or pin-point stimulation.
When scoliosis is severe, chiropractic treatment is even more important because of the threat of muscle and joint degeneration that insidiously occurs over time. One cause of mild to moderate scoliosis is when one leg is shorter than the other. Chiropractic doctors are especially trained to deal with complications of curvatures associated with leg inequality. Sometimes one leg can be shorter (an inch or more) congenitally, with the associated curvature noted especially with standing. But a lesser known, yet common problem is a functional short leg. This is when locking and fixation of spinal joints, or muscle imbalance, actually causes or aggravates a mild scoliosis. Chiropractors are the best practitioners to identify and correct this problem.
There are two basic types of abnormal curvatures. First, the curve may be on a long "C" shaped bend. This was common with those youngsters who contracted polio in the 1950s, primarily because of weak muscles on one side of the spine. The second type of scoliosis is an "S" shape, where the curve "zigs" to one side, then "zags" to the other. The real issue about these curves is, how much do they curve? If your spine is only a little curved, like a slightly bent flag pole, there is probably nothing to worry about. But if it resembles the Snake River in Idaho, it's time for an exam.
Scoliosis is not a death sentence, but it can be a significant health challenge. If the abnormal curvatures worsen, the spine can twist and interfere with the nerves coming out between the vertebrae, or spinal bones, as well as just plain hurt. The lungs and diaphragm can be crowded, making breathing more difficult.
Scoliosis appears sometime in childhood, usually between age 6 up to the beginning of puberty. Since it's painless, the problem can easily go undetected at first. Visual screening programs at schools have been very valuable in diagnosis, but a definitive diagnosis must be done with a standing full-spine X-ray. Your doctor will measure the curve. A curve that is only mildly "leaning" probably has an angle of 20 degrees or less, and usually does not need treatment at all. Doctors measure the angle of the curves by comparing the "flag pole" position of zero degrees of curvature to the horizontal, or parallel to the floor position of 90 degrees. If the curve is greater than 20 degrees, advice regarding treatment is important. Angles greater than 45 degrees are considered serious.
In cases of scoliosis, chiropractic physicians are front-line doctors in maintaining proper motion and function of the spinal joints or vertebrae. There are two general categories of techniques used in these cases. One is the hallmark joint manipulation or adjustment, which stretches the joint tissue and releases joint pressure wherever individual vertebrae are locked or fixed. A second category includes muscle and tendon techniques, usually using deep pressure, friction or pin-point stimulation.
When scoliosis is severe, chiropractic treatment is even more important because of the threat of muscle and joint degeneration that insidiously occurs over time. One cause of mild to moderate scoliosis is when one leg is shorter than the other. Chiropractic doctors are especially trained to deal with complications of curvatures associated with leg inequality. Sometimes one leg can be shorter (an inch or more) congenitally, with the associated curvature noted especially with standing. But a lesser known, yet common problem is a functional short leg. This is when locking and fixation of spinal joints, or muscle imbalance, actually causes or aggravates a mild scoliosis. Chiropractors are the best practitioners to identify and correct this problem.
Wednesday, March 10, 2010
It All Starts With Your Feet
There aren't too many activities that don't depend on your feet. That being the case, why do you neglect them? Whether you're a weekend warrior, a professional athlete or somewhere in between, proper foot care will help keep you in the game.
Your feet are the foundation for your entire body. They allow you to stand, walk, run, and jump; and absorb damaging shock that enters your body every time your heel hits the ground. Doctors of chiropractic can provide you with structural management to evaluate the weaknesses and imbalances in your body.
If you don't think you have foot imbalances, think again. Eighty percent of people develop some type of foot imbalance by the age of 20, and virtually everyone has foot imbalances by the age of 40. After years of standing, walking and wearing shoes, the arches of your feet gradually weaken and are not able to provide the necessary support for your body. Because structural imbalances and weaknesses can increase your risk of injury, they should be addressed immediately with treatment, support and exercises.
Once your chiropractor has evaluated your body's structure and identified any imbalances or weaknesses, they can correct the problems by developing a program that combines specific chiropractic adjustments, custom-made orthotics and a personalized conditioning program. This program usually will be based on three things: your individual needs, your fitness goals, and how well you progress with the exercises your doctor has recommended. Your feet go the distance for you; find out what you can do for them.
Your feet are the foundation for your entire body. They allow you to stand, walk, run, and jump; and absorb damaging shock that enters your body every time your heel hits the ground. Doctors of chiropractic can provide you with structural management to evaluate the weaknesses and imbalances in your body.
If you don't think you have foot imbalances, think again. Eighty percent of people develop some type of foot imbalance by the age of 20, and virtually everyone has foot imbalances by the age of 40. After years of standing, walking and wearing shoes, the arches of your feet gradually weaken and are not able to provide the necessary support for your body. Because structural imbalances and weaknesses can increase your risk of injury, they should be addressed immediately with treatment, support and exercises.
Once your chiropractor has evaluated your body's structure and identified any imbalances or weaknesses, they can correct the problems by developing a program that combines specific chiropractic adjustments, custom-made orthotics and a personalized conditioning program. This program usually will be based on three things: your individual needs, your fitness goals, and how well you progress with the exercises your doctor has recommended. Your feet go the distance for you; find out what you can do for them.
Choosing Supplements Wisely – There Is a Difference
Never settle for second best, right? Then you shouldn't settle for the cheapest, easiest or fastest option when it comes to nutritional supplements, either. Because of changes in agricultural procedures over the past several decades, eating a well-balanced diet no longer adequately supplies adequate amounts of life-sustaining minerals.
In addition to purchasing organic foods and eliminating processed and synthetic foods from your diet, you can improve your health by choosing the right nutritional supplement. Four basic kinds of vitamins are sold today:
Natural. A "natural" vitamin is a concentrated nutrient derived from a quality natural source, with no artificial colors, sweeteners or preservatives.
Synthetic. Although synthetic vitamins are inexpensive, they can cause toxicity and are far less effective than natural vitamins.
Organic. These whole-food-derived nutrients minus the insecticides, pesticides and herbicides can suffer less-than-optimal absorption due to the technology used to press them into tablets.
Carbon-bond organic. A carbon-based organic supplement has living carbon wrapped around its nutrients, which is cold-processed to preserve the living matter in the product. These supplements may derive the maximum nutritional benefit, with no known risks or side effects.
In many cases, it's better to take no supplement at all than to take a poor one. Follow these guidelines for choosing a nutritional supplement and you too can find the best source of vitamins and minerals for your body.
In addition to purchasing organic foods and eliminating processed and synthetic foods from your diet, you can improve your health by choosing the right nutritional supplement. Four basic kinds of vitamins are sold today:
Natural. A "natural" vitamin is a concentrated nutrient derived from a quality natural source, with no artificial colors, sweeteners or preservatives.
Synthetic. Although synthetic vitamins are inexpensive, they can cause toxicity and are far less effective than natural vitamins.
Organic. These whole-food-derived nutrients minus the insecticides, pesticides and herbicides can suffer less-than-optimal absorption due to the technology used to press them into tablets.
Carbon-bond organic. A carbon-based organic supplement has living carbon wrapped around its nutrients, which is cold-processed to preserve the living matter in the product. These supplements may derive the maximum nutritional benefit, with no known risks or side effects.
In many cases, it's better to take no supplement at all than to take a poor one. Follow these guidelines for choosing a nutritional supplement and you too can find the best source of vitamins and minerals for your body.
Nutrition for Older Adults
The older body has unique nutritional requirements. It really boils down to four things:
Eating quality food. Along with the usual recommendations to consume more fruits, vegetables and protein, mature adults particularly should be aware of the dangers of undernutrition and obesity.
Choosing the right nutritional supplements. Certain vitamins, minerals and antioxidants can help in the fight to retain bone mineral density, fend off cancer and even protect your eyesight.
Reducing alcohol consumption. Research has shown that even light drinking significantly raises blood pressure in middle-aged and elderly subjects (ages 40-69). Consider hydrating with water as a healthy alternative.
Using extreme caution with prescription drugs. One study estimates that among older adults, nearly 2 million adverse drug events – a half-million of which are preventable and 180,000 of which are fatal or life-threatening – are suffered annually in the U.S.
Your body is seeking better food and the right nutritional supplements to keep you active and vibrant. Supplying what your body needs and restricting what can harm it will go a long way toward giving you the highest quality of life for years to come.
Eating quality food. Along with the usual recommendations to consume more fruits, vegetables and protein, mature adults particularly should be aware of the dangers of undernutrition and obesity.
Choosing the right nutritional supplements. Certain vitamins, minerals and antioxidants can help in the fight to retain bone mineral density, fend off cancer and even protect your eyesight.
Reducing alcohol consumption. Research has shown that even light drinking significantly raises blood pressure in middle-aged and elderly subjects (ages 40-69). Consider hydrating with water as a healthy alternative.
Using extreme caution with prescription drugs. One study estimates that among older adults, nearly 2 million adverse drug events – a half-million of which are preventable and 180,000 of which are fatal or life-threatening – are suffered annually in the U.S.
Your body is seeking better food and the right nutritional supplements to keep you active and vibrant. Supplying what your body needs and restricting what can harm it will go a long way toward giving you the highest quality of life for years to come.
Monday, March 8, 2010
Start Them Off Right
Kids pick up the latest fitness magazine and start training like their favorite athletes do, thinking they can be just like them if they push hard enough. Unfortunately, their bodies are usually not ready for this level of training, and they can easily develop abnormal patterns of muscle movement and function. These abnormal patterns inhibit athletic performance and, if left uncorrected, may cause permanent injury. Let's review the five biggest exercise mistakes youngsters can make, along with some safe and effective alternatives.
Mistake #1: Starting Weight Training Too Soon. Although injuries can occur at any age, youngsters in their preteen and early teen years are particularly vulnerable, especially to vigorous, repetitive movement, because of the way their bones grow. Ligaments and tendons are also prone to irritation and tearing when muscles shorten, causing lack of mobility and stability. So, what is a safer and more effective way of getting stronger without weight training? The answer is so simple, yet so effective and easy to do anywhere: body-weight training, which is a fundamental way to build stamina, strength, power and speed.
Mistake #2: Ignoring Flexibility and Stretching. Lack of proper stretching before and after physical exercise is a primary cause of unnecessary injury. The body must be properly warmed up and primed for maximum physical performance and recovery. Without proper blood flow and joint lubrication, the risk of injury is drastically increased. The most effective stretching techniques for athletes of any age are called myofascial release and active isolated stretching. Myofascial release involves rolling muscles over a cylindrical foam tube to increase blood flow and tissue flexibility. Active stretching uses ropes or bands to elongate muscles and prevent over-lengthening and tearing.
Mistake #3: Overtraining. Hard training breaks you down and makes you weaker. Rest makes you stronger. Physiologic improvement only occurs during the rest period following hard training. If sufficient rest is not included in a training program, regeneration cannot occur and performance plateaus. If this imbalance between excess training and inadequate rest persists, performance will decline. Ensuring adequate rest and recovery is the best way to avoid overtraining syndrome and its consequences. The longer the overtraining takes place, the more rest is required.
Mistake #4: Unsupervised Group Training. The biggest rage in gyms and sports performance facilities is to have a group of kids working out together under the direction of one trainer. Although this can be motivational and inspiring for the kids, not to mention financially successful for the trainer, it may foster injury and poor performance. Proper assessments must be done by the training facility to ensure that groups have a combination of equal fitness ability. It's OK to be inspired to improve, but not at the expense of proper technique and training strategies. If your child exercises in a group setting, makes sure the trainer includes a "breakout routine" with one-on-one sessions to assess your child's progress and share the results with you.
Mistake #5: Lack of Agility and Coordination Training. Agility training enhances the natural joint proprioceptors in ligaments, which give your body a sense of position. This is critical to ensure all the muscles of the body work together as a functioning unit, as opposed to working against each other. Coordination, the ability to move the arms, legs and other parts of the body smoothly and in unison, is another important element of proper exercise training. Without proper coordination and balance, children will perform more poorly in sports and increase their risk of injury due to an unnecessary slip, trip or fall.
Mistake #1: Starting Weight Training Too Soon. Although injuries can occur at any age, youngsters in their preteen and early teen years are particularly vulnerable, especially to vigorous, repetitive movement, because of the way their bones grow. Ligaments and tendons are also prone to irritation and tearing when muscles shorten, causing lack of mobility and stability. So, what is a safer and more effective way of getting stronger without weight training? The answer is so simple, yet so effective and easy to do anywhere: body-weight training, which is a fundamental way to build stamina, strength, power and speed.
Mistake #2: Ignoring Flexibility and Stretching. Lack of proper stretching before and after physical exercise is a primary cause of unnecessary injury. The body must be properly warmed up and primed for maximum physical performance and recovery. Without proper blood flow and joint lubrication, the risk of injury is drastically increased. The most effective stretching techniques for athletes of any age are called myofascial release and active isolated stretching. Myofascial release involves rolling muscles over a cylindrical foam tube to increase blood flow and tissue flexibility. Active stretching uses ropes or bands to elongate muscles and prevent over-lengthening and tearing.
Mistake #3: Overtraining. Hard training breaks you down and makes you weaker. Rest makes you stronger. Physiologic improvement only occurs during the rest period following hard training. If sufficient rest is not included in a training program, regeneration cannot occur and performance plateaus. If this imbalance between excess training and inadequate rest persists, performance will decline. Ensuring adequate rest and recovery is the best way to avoid overtraining syndrome and its consequences. The longer the overtraining takes place, the more rest is required.
Mistake #4: Unsupervised Group Training. The biggest rage in gyms and sports performance facilities is to have a group of kids working out together under the direction of one trainer. Although this can be motivational and inspiring for the kids, not to mention financially successful for the trainer, it may foster injury and poor performance. Proper assessments must be done by the training facility to ensure that groups have a combination of equal fitness ability. It's OK to be inspired to improve, but not at the expense of proper technique and training strategies. If your child exercises in a group setting, makes sure the trainer includes a "breakout routine" with one-on-one sessions to assess your child's progress and share the results with you.
Mistake #5: Lack of Agility and Coordination Training. Agility training enhances the natural joint proprioceptors in ligaments, which give your body a sense of position. This is critical to ensure all the muscles of the body work together as a functioning unit, as opposed to working against each other. Coordination, the ability to move the arms, legs and other parts of the body smoothly and in unison, is another important element of proper exercise training. Without proper coordination and balance, children will perform more poorly in sports and increase their risk of injury due to an unnecessary slip, trip or fall.
Drugless Pain Solutions
From a biochemical perspective, it is important to remember that the chemicals which cause inflammation are the same ones that cause pain. Therefore, our goal with supplementation should be to help reduce inflammation. Here are a few important supplements to help accomplish just that:
Fish oil is one of the more popular supplements on the market today and can be taken by almost anyone who is not taking blood-thinning medications such as warfarin (Coumadin). Studies have shown that supplemental fish oil is helpful for patients with neck pain and back pain, as well as joint pain associated with rheumatoid arthritis, psoriasis, and ulcerative colitis.
Vitamin D has emerged in recent years as a vitamin that has anti-inflammatory and anti-pain benefits. Autoimmune diseases, such as rheumatoid arthritis, are inflammatory in nature and known to be associated with vitamin D deficiency. Low back pain and widespread pain that can be confused with fibromyalgia are also known to be associated with vitamin D deficiency. We get vitamin D from the sun, but its production is reduced 95 percent when a sunscreen with a sun-protective factor (SPF) of 8 or greater is applied to the skin. There are no foods that contain adequate amounts of vitamin D, so we must either get vitamin D from the sun or from supplements.
Magnesium: More than 300 enzymes require magnesium, so it is involved in an inordinate amount of metabolic reactions. From a clinical perspective, the average American's intake of magnesium is well below the recommended daily allowance (RDA) and this has been associated with the expression of numerous conditions including heart disease, hypertension, diabetes, osteoporosis, headache, chronic inflammation, and an increase in nervous system excitability. Approximately 400 mg of supplemental magnesium per day is thought to be adequate for most individuals.
Probiotics: Research is emerging that implicates poor digestive function with musculoskeletal pain expression. This speaks to the need to drastically reduce our consumption of sugar, flour products and refined oils that are devoid of fiber and known to compromise healthy gut bacteria. Supplementation with healthy bacteria called probiotics (Lactobacillus acidophilus and Bifidobacteria) are known to reduce intestinal inflammation, and for many this translates into less musculoskeletal pain as well.
Ginger and Turmeric: Most herbs that we use to spice our meals are known to have anti-inflammatory functions. The most well-studied in the context of inflammation and pain are ginger and turmeric. Each has been shown to reduce musculoskeletal pain. The most economical way to take ginger and turmeric is with meals as an added spice. However, supplements are available and widely utilized.
B Vitamins: The creation of cellular energy requires most B-complex vitamins. While B vitamins are not traditionally viewed as anti-inflammatory or analgesic, human and animal research suggests that B-vitamin supplementation may offer pain-reducing benefits.
Fish oil is one of the more popular supplements on the market today and can be taken by almost anyone who is not taking blood-thinning medications such as warfarin (Coumadin). Studies have shown that supplemental fish oil is helpful for patients with neck pain and back pain, as well as joint pain associated with rheumatoid arthritis, psoriasis, and ulcerative colitis.
Vitamin D has emerged in recent years as a vitamin that has anti-inflammatory and anti-pain benefits. Autoimmune diseases, such as rheumatoid arthritis, are inflammatory in nature and known to be associated with vitamin D deficiency. Low back pain and widespread pain that can be confused with fibromyalgia are also known to be associated with vitamin D deficiency. We get vitamin D from the sun, but its production is reduced 95 percent when a sunscreen with a sun-protective factor (SPF) of 8 or greater is applied to the skin. There are no foods that contain adequate amounts of vitamin D, so we must either get vitamin D from the sun or from supplements.
Magnesium: More than 300 enzymes require magnesium, so it is involved in an inordinate amount of metabolic reactions. From a clinical perspective, the average American's intake of magnesium is well below the recommended daily allowance (RDA) and this has been associated with the expression of numerous conditions including heart disease, hypertension, diabetes, osteoporosis, headache, chronic inflammation, and an increase in nervous system excitability. Approximately 400 mg of supplemental magnesium per day is thought to be adequate for most individuals.
Probiotics: Research is emerging that implicates poor digestive function with musculoskeletal pain expression. This speaks to the need to drastically reduce our consumption of sugar, flour products and refined oils that are devoid of fiber and known to compromise healthy gut bacteria. Supplementation with healthy bacteria called probiotics (Lactobacillus acidophilus and Bifidobacteria) are known to reduce intestinal inflammation, and for many this translates into less musculoskeletal pain as well.
Ginger and Turmeric: Most herbs that we use to spice our meals are known to have anti-inflammatory functions. The most well-studied in the context of inflammation and pain are ginger and turmeric. Each has been shown to reduce musculoskeletal pain. The most economical way to take ginger and turmeric is with meals as an added spice. However, supplements are available and widely utilized.
B Vitamins: The creation of cellular energy requires most B-complex vitamins. While B vitamins are not traditionally viewed as anti-inflammatory or analgesic, human and animal research suggests that B-vitamin supplementation may offer pain-reducing benefits.
Old-School Fitness: Kettlebells 101
Flip through the television channels on an average day, especially first thing in the morning or late at night, and you'll see the latest, "greatest" fitness routines, techniques and tools designed to sculpt your body. Do they work any better than the "old-school" methods people have been using successfully for generations? Here's a time-tested fitness strategy that's been around for centuries and remains popular today among exercise enthusiasts looking for simple, effective ways to get in shape: kettlebells.
A kettlebell or girya is a traditional Russian cast iron weight that looks like a cannonball with a handle. Picture a bowling ball with a handle on it. You can do standard weight training exercises with kettlebells: bench presses, military presses, rows and squats. However, the unique value of kettlebells is derived from ballistic (fast exercise) work: snatches, swings, cleans and jerks. Consistent kettlebell exercises can be used to improve physical appearance, enhance cardiovascular health, decrease pain, prevent injury, reduce body fat, and increase lean muscle mass, strength, endurance, flexibility and performance.
Here is a short list of workout equipment the kettlebell can replace: barbells, dumbbells, belts for weighted pull-ups and dips, thick bars, lever bars, medicine balls, grip devices, and cardio equipment. Two or three different-size kettlebells are all you need. When you first start using kettlebells as a primary fitness tool, focus on exercises that provide the most bang for your buck. Break down a full-body workout into five categories: one pressing exercise, one pulling exercise, one exercise for the quads, one exercise for the hamstrings and one core exercise. This ensures that the entire body is getting a workout and prevents you from focusing too much on one area.
A kettlebell or girya is a traditional Russian cast iron weight that looks like a cannonball with a handle. Picture a bowling ball with a handle on it. You can do standard weight training exercises with kettlebells: bench presses, military presses, rows and squats. However, the unique value of kettlebells is derived from ballistic (fast exercise) work: snatches, swings, cleans and jerks. Consistent kettlebell exercises can be used to improve physical appearance, enhance cardiovascular health, decrease pain, prevent injury, reduce body fat, and increase lean muscle mass, strength, endurance, flexibility and performance.
Here is a short list of workout equipment the kettlebell can replace: barbells, dumbbells, belts for weighted pull-ups and dips, thick bars, lever bars, medicine balls, grip devices, and cardio equipment. Two or three different-size kettlebells are all you need. When you first start using kettlebells as a primary fitness tool, focus on exercises that provide the most bang for your buck. Break down a full-body workout into five categories: one pressing exercise, one pulling exercise, one exercise for the quads, one exercise for the hamstrings and one core exercise. This ensures that the entire body is getting a workout and prevents you from focusing too much on one area.
Friday, March 5, 2010
Leg Length and Osteoarthritis
Two recent publications examining the possible relationship between leg length inequality and osteoarthritis have resulted from the Multicenter Osteoarthritis Study (MOST). The data was collected using a cohort of 3,069 adults age 50 to 79. The subjects either had knee pain or risk factors for knee pain which included obesity and previous knee injury. The most recent study published this month (March 2010) strongly links leg length inequality with osteoarthritic changes in the knee. Baseline assessments were made with experienced technicians using full limb anteriorposterior radiographs. Subjects were followed up after 30 months and reassessed for joint space narrowing. The significant change was in individuals with a leg length difference of over one centimeter. The authors concluded that “Radiographic leg-length inequality was associated with prevalent, incident symptomatic, and progressive knee osteoarthritis. Leg-length inequality is a potentially modifiable risk factor for knee osteoarthritis.” This provides another opportunity for chiropractors to engage in the prevention of knee osteoarthritis as part of their wellness program.
More Evidence Supporting the Effectiveness of Chiropractic Spinal Manipulation for Cervicogenic Headache
A study published in the February 2010 issue of The Spine Journal added additional evidence supporting the effectiveness of chiropractic spinal manipulation (SMT) for cervicogenic headache (CGH). Dr. Mitch Haas and his team at Western States Chiropractic College investigated the differences in dose (8 versus 16 treatments) and between high velocity low amplitude spinal manipulation versus light massage in the treatment of cervicogenic headache. Both interventions were provided by experienced chiropractors. There were multiple outcomes assessed and the SMT group had clinically significant improvement over the light massage control. However, there was only a small dose effect difference between the groups receiving eight versus sixteen treatment sessions.
Thursday, March 4, 2010
The Essential 20-Minute Workout
Whether you are exercising to get in shape or you train to stay in shape, it's all about contracting your muscles so your body will add muscle. The more lean muscle you have, the more calories you burn. The ideal fat-burning routine involves high-intensity exercise (80 percent of maximum) for 20 minutes at a time. Here are a few routines to get you started.
Routine 1
Squat: Start with feet shoulder-width apart, toes pointing out only slightly. Take a deep breath and squat down. Pretend you are moving the hips backward to sit in a chair. Feel the body weight pressing down through both heels. Lower yourself to a knee bend where the thighs are parallel to the floor (at least 90 degrees). At the bottom, think "butt" and activate the gluteal muscles to help return to the start position while breathing out - this helps support the spine. Start with body weight only, performing 8 repetitions; progress to using a dowel or light bar across the chest. This can be progressed by holding dumbbells or a kettlebell in one hand or both hands. Aim to increase the weight you can lift for 8 reps.
Pull-ups: Hang from a chin-up bar with an underhand grip, your hands spaced about shoulder-width apart and arms straight. Pull yourself up as you keep your elbows pointing down, and then slowly drop to the starting position. Make sure your chin goes above the bar on each repetition. If you can't even do one, be persistent; eventually you will be able to. Try to build to 5 reps.
Push-ups: Standard push-ups: Get in a push-up position with your hands about shoulder-width apart. Bend at the elbows while keeping your back straight, until your chin almost touches the floor, then push back up. Do 6 reps. Once you've got this down, progress to stability ball push-ups. This takes your push-ups to the next level - doing them with your feet on a stability ball. Keep your body straight; don't let your hips sag or stick your butt up in the air. This has core-strengthening benefits and arm benefits. Do as many as you can with strict form.
Routine 2
Stability ball hammy: Perform this exercise with the soles of your feet on a stability ball and your back on the floor. Start with the whole back on the floor, knees slightly bent, with legs up on the ball. Push down through the feet into the ball, pushing the hips up at the same time. Lift hips until there is a straight line through the knee, hip and shoulder, keeping upper back and neck on the floor. Lower your hips to an inch off the ground, then repeat. Start with 8 reps with two feet on the ball and build to 15 reps as you get stronger.
Overhead shoulder press: Begin to perform with a band with handles, progress to a pair of dumbbells, then progress to a kettlebell. When using the band, stand on the band with both feet with a handle in each hand. Stand with good posture, holding the handles at your side, palms facing sides, raise the arms to shoulder height, then raise the arms overhead. Keep the elbows stiff. The finish position is with the hands above the head, palms facing forward. Retain good posture, without using the trunk or rotating the body during the movement, and finish with shoulders wide and relaxed. Start with 8 reps, aiming to increase the weight lifted but continuing with 8 reps. If you are using the kettlebell, you can press one arm at a time and then switch sides.
Mountain climbers: Kneel on all fours, your hands in line with but slightly wider than your shoulders. Straighten your left leg completely and lift your right knee toward your chest. You should be on the balls of your feet, positioned like a sprinter in the starting blocks. Now quickly switch leg positions as many times as you can for 30 to 45 seconds.
Standing triceps extensions: Standing in good posture, do not arch the back. Hold one dumbbell in both hands behind the head. Raise the forearms and lock out the elbows. Lower the forearms. Start with 8 reps, aiming to increase the weight lifted but continuing with 8 reps.
Talk to your doctor about different exercise routines to keep your body challenged and making progress, whatever your goal is: more lean muscle, less body fat, better cardiovascular health, etc.
Routine 1
Squat: Start with feet shoulder-width apart, toes pointing out only slightly. Take a deep breath and squat down. Pretend you are moving the hips backward to sit in a chair. Feel the body weight pressing down through both heels. Lower yourself to a knee bend where the thighs are parallel to the floor (at least 90 degrees). At the bottom, think "butt" and activate the gluteal muscles to help return to the start position while breathing out - this helps support the spine. Start with body weight only, performing 8 repetitions; progress to using a dowel or light bar across the chest. This can be progressed by holding dumbbells or a kettlebell in one hand or both hands. Aim to increase the weight you can lift for 8 reps.
Pull-ups: Hang from a chin-up bar with an underhand grip, your hands spaced about shoulder-width apart and arms straight. Pull yourself up as you keep your elbows pointing down, and then slowly drop to the starting position. Make sure your chin goes above the bar on each repetition. If you can't even do one, be persistent; eventually you will be able to. Try to build to 5 reps.
Push-ups: Standard push-ups: Get in a push-up position with your hands about shoulder-width apart. Bend at the elbows while keeping your back straight, until your chin almost touches the floor, then push back up. Do 6 reps. Once you've got this down, progress to stability ball push-ups. This takes your push-ups to the next level - doing them with your feet on a stability ball. Keep your body straight; don't let your hips sag or stick your butt up in the air. This has core-strengthening benefits and arm benefits. Do as many as you can with strict form.
Routine 2
Stability ball hammy: Perform this exercise with the soles of your feet on a stability ball and your back on the floor. Start with the whole back on the floor, knees slightly bent, with legs up on the ball. Push down through the feet into the ball, pushing the hips up at the same time. Lift hips until there is a straight line through the knee, hip and shoulder, keeping upper back and neck on the floor. Lower your hips to an inch off the ground, then repeat. Start with 8 reps with two feet on the ball and build to 15 reps as you get stronger.
Overhead shoulder press: Begin to perform with a band with handles, progress to a pair of dumbbells, then progress to a kettlebell. When using the band, stand on the band with both feet with a handle in each hand. Stand with good posture, holding the handles at your side, palms facing sides, raise the arms to shoulder height, then raise the arms overhead. Keep the elbows stiff. The finish position is with the hands above the head, palms facing forward. Retain good posture, without using the trunk or rotating the body during the movement, and finish with shoulders wide and relaxed. Start with 8 reps, aiming to increase the weight lifted but continuing with 8 reps. If you are using the kettlebell, you can press one arm at a time and then switch sides.
Mountain climbers: Kneel on all fours, your hands in line with but slightly wider than your shoulders. Straighten your left leg completely and lift your right knee toward your chest. You should be on the balls of your feet, positioned like a sprinter in the starting blocks. Now quickly switch leg positions as many times as you can for 30 to 45 seconds.
Standing triceps extensions: Standing in good posture, do not arch the back. Hold one dumbbell in both hands behind the head. Raise the forearms and lock out the elbows. Lower the forearms. Start with 8 reps, aiming to increase the weight lifted but continuing with 8 reps.
Talk to your doctor about different exercise routines to keep your body challenged and making progress, whatever your goal is: more lean muscle, less body fat, better cardiovascular health, etc.
Do's and Don'ts of a Wellness Pregnancy
While having a baby is the most natural thing in the world, what used to be a simple process is now complicated by products and services, options and choices. Before you make what are some of the most important decisions of your life, make sure to gather all the information you can. Here's a good starting point for a conversation you should have with yourself, your significant other and your doctor(s): some of the pregnancy do's and don'ts.
DON'T get overscheduled: Stress can have a negative impact on your pregnancy, causing health problems such as hypertension, and may potentially cause a miscarriage. It's important to look at your life realistically and not get overscheduled. Spreading yourself too thin during these important nine months won't just negatively affect you, but your unborn child as well.
DON'T be sedentary: What's a sedentary lifestyle? If you aren't active for a sustained 20 minutes at least three days a week, you're living it, which may lead to weight gain. Excessive weight gain during pregnancy has been linked to labor difficulties and gestational diabetes. If you're typically a person who doesn't move a lot, now is the time to change. Consistent (safe) movement is so important for you and your developing baby.
DON'T forget the importance of good nutrition: Diet plays an important role during pregnancy. Eating whole, living foods begins by understanding that if it's in a box, a can or package, there's a good chance it's been nutritionally compromised. Processed foods are generally less healthy and have already had most, if not all, of their important vitamins and minerals processed out of them. Remember, without sound, complete nutrition, you and your developing baby will suffer.
DO reduce your caffeine intake: Research suggests caffeine can cause miscarriages if you're already pregnant and, if you're not already pregnant, can interfere with conception.
DON'T get a "routine" ultrasound: The American College of Obstetricians and Gynecologists recommends that ultrasound examinations only be performed for specific reasons, but many health care professionals include at least one ultrasound at 18-20 weeks as part of their routine prenatal care. Since there haven't been any documented negative effects, it's considered safe. The problem is, just because the effects aren't documented doesn't mean they don't exist. Even the Food and Drug Administration says, "While ultrasound has been around for many years, expectant women and their families need to know that the long-term effects of repeated ultrasound exposures on the fetus are not fully known."
DO rely on your family wellness chiropractor: Many think a chiropractor only treats back and neck pain, but many more women have discovered the benefits chiropractors can provide in terms of prenatal care. Preconception and prenatal chiropractic care for you can mean less morning sickness, less lower back pain and a shorter, more quality labor and delivery. More than that, chiropractic care supports the integrity of your pelvic function, which includes the uterus, the associated muscles and ligaments, and the interfacing of the nervous and hormonal systems, which is important for you and your baby.
DO recognize your right to make decisions: When all is said and done, remember that this is your pregnancy and your baby, and you have the right to ask questions and get second opinions when you are unsure about anything. You are in control and should make your decisions based on the information provided by those you trust. Remember that at every turn, you control what you allow during your pregnancy and delivery, and that at any time it is OK to say, "No," and expect your decisions to be honored. This is not about choosing to ignore medical advice and put you or your baby at risk; it's about making decisions in conjunction with your health care team to have a safe, natural pregnancy.
DON'T get overscheduled: Stress can have a negative impact on your pregnancy, causing health problems such as hypertension, and may potentially cause a miscarriage. It's important to look at your life realistically and not get overscheduled. Spreading yourself too thin during these important nine months won't just negatively affect you, but your unborn child as well.
DON'T be sedentary: What's a sedentary lifestyle? If you aren't active for a sustained 20 minutes at least three days a week, you're living it, which may lead to weight gain. Excessive weight gain during pregnancy has been linked to labor difficulties and gestational diabetes. If you're typically a person who doesn't move a lot, now is the time to change. Consistent (safe) movement is so important for you and your developing baby.
DON'T forget the importance of good nutrition: Diet plays an important role during pregnancy. Eating whole, living foods begins by understanding that if it's in a box, a can or package, there's a good chance it's been nutritionally compromised. Processed foods are generally less healthy and have already had most, if not all, of their important vitamins and minerals processed out of them. Remember, without sound, complete nutrition, you and your developing baby will suffer.
DO reduce your caffeine intake: Research suggests caffeine can cause miscarriages if you're already pregnant and, if you're not already pregnant, can interfere with conception.
DON'T get a "routine" ultrasound: The American College of Obstetricians and Gynecologists recommends that ultrasound examinations only be performed for specific reasons, but many health care professionals include at least one ultrasound at 18-20 weeks as part of their routine prenatal care. Since there haven't been any documented negative effects, it's considered safe. The problem is, just because the effects aren't documented doesn't mean they don't exist. Even the Food and Drug Administration says, "While ultrasound has been around for many years, expectant women and their families need to know that the long-term effects of repeated ultrasound exposures on the fetus are not fully known."
DO rely on your family wellness chiropractor: Many think a chiropractor only treats back and neck pain, but many more women have discovered the benefits chiropractors can provide in terms of prenatal care. Preconception and prenatal chiropractic care for you can mean less morning sickness, less lower back pain and a shorter, more quality labor and delivery. More than that, chiropractic care supports the integrity of your pelvic function, which includes the uterus, the associated muscles and ligaments, and the interfacing of the nervous and hormonal systems, which is important for you and your baby.
DO recognize your right to make decisions: When all is said and done, remember that this is your pregnancy and your baby, and you have the right to ask questions and get second opinions when you are unsure about anything. You are in control and should make your decisions based on the information provided by those you trust. Remember that at every turn, you control what you allow during your pregnancy and delivery, and that at any time it is OK to say, "No," and expect your decisions to be honored. This is not about choosing to ignore medical advice and put you or your baby at risk; it's about making decisions in conjunction with your health care team to have a safe, natural pregnancy.
Keep Your Immune System Working Right
General cold and flu symptoms include malaise, loss of appetite, physical and mental fatigue, and aches and pains. The scientific term for these symptoms is the acute phase response, which is caused when the immune system actively releases excess amounts of certain inflammatory chemicals called cytokines, the most well-known of which are interleukin-1 (IL-1), interleukin-6 (IL-6), and tumor necrosis factor (TNF).
With this in mind, consider a time when you were psychologically stressed by an event or series of events and you developed cold/flu symptoms - the acute phase response. What appears to happen is that psychologically stressful situations themselves activate the immune system in a similar fashion as viruses; inflammatory cytokines are produced in excess, which causes an acute phase response that we misinterpret as "catching a cold virus."
Researchers have also uncovered that there is interplay between diet, psychological stressors, and pro-inflammatory immune activation. Stressful events such as taking a difficult academic oral examination lead to an increase in immune activity. The pro-inflammatory acute phase response appears to be greater in students with elevated blood levels of pro-inflammatory omega-6 fatty acids and with low blood levels of anti-inflammatory omega-3 fatty acids.
An additional dietary factor that promotes inflammation is overeating. We typically view overeating as merely a means by which we put on additional body fat; however, it turns out that immediately after overeating, we create a pro-inflammatory immune response that includes the excess production of the same cytokines that cause the acute phase response.
It should not be a surprise that key supplements are those that reduce inflammation and thus, help to reduce the chemistry associated with an acute phase response. Here are a few examples:
* Vitamin C has anti-inflammatory functions and thus can support a healthy immune response.
* Many spices: Not surprisingly, most spices have multiple anti-inflammatory mechanisms of action, which is likely why they offer some immune-supportive benefits.
* Magnesium: Intravenous magnesium has been shown to alleviate symptoms in acute and chronic asthma. Most Americans are known to be deficient in magnesium, which may contribute to the expression of a host of diseases.
* Probiotics are supplemental bacteria that are beneficial to the gastrointestinal system. Research has demonstrated that probiotics reduce intestinal and overall body inflammation and support a healthy immune response.
* Vitamin D: Adequate vitamin D levels are needed to help the body make a natural antibiotic called cathelicidin. In one study, subjects who took 2,000 IU of vitamin D per day for one year virtually eliminated self-reported incidence of colds and flu.
So when considering the immune system and nutrition, the focus should be on avoiding the foods that promote inflammation and focusing on the foods that reduce inflammation. The best supplements to support a healthy immune response include fish oil, vitamin C, herbs like ginger and garlic, magnesium, probiotics and vitamin D. Always talk to your doctor before taking any supplement for the first time, particularly if you have a pre-existing health condition or are currently taking prescription medication.
With this in mind, consider a time when you were psychologically stressed by an event or series of events and you developed cold/flu symptoms - the acute phase response. What appears to happen is that psychologically stressful situations themselves activate the immune system in a similar fashion as viruses; inflammatory cytokines are produced in excess, which causes an acute phase response that we misinterpret as "catching a cold virus."
Researchers have also uncovered that there is interplay between diet, psychological stressors, and pro-inflammatory immune activation. Stressful events such as taking a difficult academic oral examination lead to an increase in immune activity. The pro-inflammatory acute phase response appears to be greater in students with elevated blood levels of pro-inflammatory omega-6 fatty acids and with low blood levels of anti-inflammatory omega-3 fatty acids.
An additional dietary factor that promotes inflammation is overeating. We typically view overeating as merely a means by which we put on additional body fat; however, it turns out that immediately after overeating, we create a pro-inflammatory immune response that includes the excess production of the same cytokines that cause the acute phase response.
It should not be a surprise that key supplements are those that reduce inflammation and thus, help to reduce the chemistry associated with an acute phase response. Here are a few examples:
* Vitamin C has anti-inflammatory functions and thus can support a healthy immune response.
* Many spices: Not surprisingly, most spices have multiple anti-inflammatory mechanisms of action, which is likely why they offer some immune-supportive benefits.
* Magnesium: Intravenous magnesium has been shown to alleviate symptoms in acute and chronic asthma. Most Americans are known to be deficient in magnesium, which may contribute to the expression of a host of diseases.
* Probiotics are supplemental bacteria that are beneficial to the gastrointestinal system. Research has demonstrated that probiotics reduce intestinal and overall body inflammation and support a healthy immune response.
* Vitamin D: Adequate vitamin D levels are needed to help the body make a natural antibiotic called cathelicidin. In one study, subjects who took 2,000 IU of vitamin D per day for one year virtually eliminated self-reported incidence of colds and flu.
So when considering the immune system and nutrition, the focus should be on avoiding the foods that promote inflammation and focusing on the foods that reduce inflammation. The best supplements to support a healthy immune response include fish oil, vitamin C, herbs like ginger and garlic, magnesium, probiotics and vitamin D. Always talk to your doctor before taking any supplement for the first time, particularly if you have a pre-existing health condition or are currently taking prescription medication.
Don't break your back bending over your begonias!
With warm weather right around the corner, everyone will be venturing out into the sunshine and enjoying their garden. Despite the hard work that is required to have a successful and thriving garden, millions of Americans find gardening relaxing and very rewarding. It is important to note that despite its therapeutic benefits, gardening is not a passive activity. In fact, a gardener uses the same exact muscles as golfer or a rower on a rowing crew team. Usually, the average gardener is ill equipped physically to take on the task of gardening.
Planting fruits, vegetables and flowers, is strenuous activity. Just as with any other type of activity, gardening puts you at risk for injury. In fact, in the spring and summer months, many patients report back injuries from gardening. The injuries are considered common and on the surface, appear to be minimal. In reality, the injuries are quite painful and take time to heal. The following outlines how common gardening injuries happen and how to prevent them.
Avoid Constantly Bending Over
When possible, kneel or sit instead of bending. Bending over for a prolonged period increases your chances of lower back injury exponentially. You can purchase kneepads or a small footstool to sit on, that will make it more bearable to get on the ground.
Keep On Moving
Gardening involves movement that is puts the body out of alignment as it involves poor posture and repetitive motion. Every 10 minutes or so, shift your position, move over a foot or so, and shift your weight from one leg to the other. If you are raking or mowing, or digging, alternate between hands to balance the workload. Using the same hand repeatedly, for long periods of time, causes carpal tunnel syndrome.
Be wary of your posture
Gardening involves sitting, kneeling, bending, reaching, and twisting. While that 4 inch Begonia may only weight a few ounces, getting it into the ground is risky business. Sitting in a chair increases lower back pressure by 35%, as opposed to standing. When done once, sitting, reaching and twisting is a risky activity. When you are gardening, you repeat this activity many times over for several hours at a time. Each time, your back endures more pressure, and the limits of your muscles are tested. This repetitious activity combined with combined range of motion movements leads to injuries. The prolonged poor posture places unbalanced loads on the knees, shoulders, neck, and back muscles.
Carry Loads Smartly
Large bags of soil and mulch are awkward to lift. Just lifting them 6 inches into a wheel barrel is enough to cause a serious back injury. Even lifting a 10-pound bag of mulch can injure your back. As with the 4 inch Begonia, it is not the actual weight of the object, but rather the stance you are required to take while lifting it. A 10-pound bag of soil has no handles and is large and flat, which makes for a poor center of gravity. Lifting that 10-pound bag of soil is 50 times more likely to injure your back than if you were to lift a 10-pound bowling ball. Many times the garden is short on space and the gardener is unable to bend at the knee and remain upright while lifting. When you are lifting, keep the load close to your body. Always keep your spine in a neutral position, no matter how small the item. Finally, ask for help if the load is heavy.
Let the tools do all the work
Second to back injuries, are shoulder injuries caused by pulling weeds in the yard. That weed may appear small, but it has a large root system holding it in place. So many gardeners make the mistake of grabbing on to the weed and pulling with all of their might. Sometimes, the weed offers no resistance and simply flies out of the ground, which injures the shoulder, as it is overextended. More times than not, the weed does not budge and the gardener makes several attempts to yank it out, inflicting additional injury with every attempt. A better approach is to use gardening tools to uproot the plant, thereby eliminating the need to pull altogether.
As with any other physical activity, warm up first.
Starting off the activity right is the first step to a great gardening season. Your body needs to be physically ready to do the work. First, take a short walk for 15 – 20 minutes. Then, sit on the lawn and stretch your body to limber up. The benefits for a warm up are tremendous. It reduces the risk of injury and drastically reduces the minor aches and pains that you experience afterward.
Pace Yourself
You have months to accomplish your goals, so tale your time. Create a plan and schedule certain tasks for different days. If you attempt to weed, till, and seed on the same day, you will be injured. Make your first day very light and then assess your aches and pains the following day.
Another suggestion is to take frequent breaks. Get up, stretch and walk around, and grab some water. This will ensure that your muscles get a break and that you will notice any little aches, before they become big pains! It is recommended that you take a 15-minute break every hour.
Don’t ignore the pain
If you are injured while gardening, do not resume activities until the injury is completely healed. If you experience pain for more than 48 hours, and over the counter pain medication is not working, seek medical treatment. Chiropractors are a good place to start. Chiropractors are health professionals who combine their skill and expertise to heal the body and restore it to a healthy state. They are trained to address the types of injuries associated with gardening. Many times, chiropractic treatment puts the patient in a better state than they were prior to the injury.
These tips can ensure that you can enjoy your garden, without injuring yourself. If you are injured, the gardening season will come to abrupt end!
Planting fruits, vegetables and flowers, is strenuous activity. Just as with any other type of activity, gardening puts you at risk for injury. In fact, in the spring and summer months, many patients report back injuries from gardening. The injuries are considered common and on the surface, appear to be minimal. In reality, the injuries are quite painful and take time to heal. The following outlines how common gardening injuries happen and how to prevent them.
Avoid Constantly Bending Over
When possible, kneel or sit instead of bending. Bending over for a prolonged period increases your chances of lower back injury exponentially. You can purchase kneepads or a small footstool to sit on, that will make it more bearable to get on the ground.
Keep On Moving
Gardening involves movement that is puts the body out of alignment as it involves poor posture and repetitive motion. Every 10 minutes or so, shift your position, move over a foot or so, and shift your weight from one leg to the other. If you are raking or mowing, or digging, alternate between hands to balance the workload. Using the same hand repeatedly, for long periods of time, causes carpal tunnel syndrome.
Be wary of your posture
Gardening involves sitting, kneeling, bending, reaching, and twisting. While that 4 inch Begonia may only weight a few ounces, getting it into the ground is risky business. Sitting in a chair increases lower back pressure by 35%, as opposed to standing. When done once, sitting, reaching and twisting is a risky activity. When you are gardening, you repeat this activity many times over for several hours at a time. Each time, your back endures more pressure, and the limits of your muscles are tested. This repetitious activity combined with combined range of motion movements leads to injuries. The prolonged poor posture places unbalanced loads on the knees, shoulders, neck, and back muscles.
Carry Loads Smartly
Large bags of soil and mulch are awkward to lift. Just lifting them 6 inches into a wheel barrel is enough to cause a serious back injury. Even lifting a 10-pound bag of mulch can injure your back. As with the 4 inch Begonia, it is not the actual weight of the object, but rather the stance you are required to take while lifting it. A 10-pound bag of soil has no handles and is large and flat, which makes for a poor center of gravity. Lifting that 10-pound bag of soil is 50 times more likely to injure your back than if you were to lift a 10-pound bowling ball. Many times the garden is short on space and the gardener is unable to bend at the knee and remain upright while lifting. When you are lifting, keep the load close to your body. Always keep your spine in a neutral position, no matter how small the item. Finally, ask for help if the load is heavy.
Let the tools do all the work
Second to back injuries, are shoulder injuries caused by pulling weeds in the yard. That weed may appear small, but it has a large root system holding it in place. So many gardeners make the mistake of grabbing on to the weed and pulling with all of their might. Sometimes, the weed offers no resistance and simply flies out of the ground, which injures the shoulder, as it is overextended. More times than not, the weed does not budge and the gardener makes several attempts to yank it out, inflicting additional injury with every attempt. A better approach is to use gardening tools to uproot the plant, thereby eliminating the need to pull altogether.
As with any other physical activity, warm up first.
Starting off the activity right is the first step to a great gardening season. Your body needs to be physically ready to do the work. First, take a short walk for 15 – 20 minutes. Then, sit on the lawn and stretch your body to limber up. The benefits for a warm up are tremendous. It reduces the risk of injury and drastically reduces the minor aches and pains that you experience afterward.
Pace Yourself
You have months to accomplish your goals, so tale your time. Create a plan and schedule certain tasks for different days. If you attempt to weed, till, and seed on the same day, you will be injured. Make your first day very light and then assess your aches and pains the following day.
Another suggestion is to take frequent breaks. Get up, stretch and walk around, and grab some water. This will ensure that your muscles get a break and that you will notice any little aches, before they become big pains! It is recommended that you take a 15-minute break every hour.
Don’t ignore the pain
If you are injured while gardening, do not resume activities until the injury is completely healed. If you experience pain for more than 48 hours, and over the counter pain medication is not working, seek medical treatment. Chiropractors are a good place to start. Chiropractors are health professionals who combine their skill and expertise to heal the body and restore it to a healthy state. They are trained to address the types of injuries associated with gardening. Many times, chiropractic treatment puts the patient in a better state than they were prior to the injury.
These tips can ensure that you can enjoy your garden, without injuring yourself. If you are injured, the gardening season will come to abrupt end!
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