Cut Your Skin Cancer Risk

Let's review what we know about skin cancer, skin protection and your health: If you stay out of the sun, tanning beds, etc., your chances of getting skin cancer are remarkably low (although not completely eliminated); if you get regular, moderate sun exposure, you'll ensure adequate vitamin D absorption(approximately 10 minutes a day will give you upwards of 10,000 IU; the RDA for vitamin D is 400 IU) and be less likely to develop skin cancer compared with people who experience painful sunburns – even if you spend more overall time in the sun than they do. And while debate runs thick about the effectiveness and safety of sunscreen, a recent study published in the Journal of Clinical Oncology emphasizes that if you apply a little lotion, your odds of suffering melanoma go way down.

While not the most common form of skin cancer, melanoma is the most dangerous form, causing approximately 75 percent of all skin cancer-related deaths. More than 160,000 new cases are diagnosed worldwide each year. Melanoma can appear on skin sites that do not receive sun exposure, so it's important to check your body regularly and report any skin irregularities to your doctor.

Sunscreen may help prevent melanoma, but it blocks vitamin D absorption, which means if you use it regularly, you need to ensure adequate vitamin D intake from food or supplements. And make sure you don't take it for granted; think moderation when it comes to the sun. You'll be happy you did. Your doctor can tell you more about skin health and how to enjoy the summer months while keeping your skin safe at the same time.

Support Yourself From the Ground Up

Anyone who has experienced foot problems understands all too well that it can affect the rest of the body. The feet are your foundation, much like the foundation of a house. If that foundation suffers, the entire structure suffers right along with it; in some cases, it can come crashing down. Fortunately, that same logic applies in reverse: optimizing foot performance and health is like strengthening your foundation; the result can be a stronger, more durable you from the ground up.

A recent research review provides an excellent illustration of this principle. It involves the example of patients suffering from arthritis and other rheumatic diseases, which can rack the entire body with pain, stiffness and movement limitations. According to the review, biomechanical evidence suggests that "foot orthotics and specialized footwear may change muscle activation and gait patterns to reduce joint loading. Emerging evidence suggests that orthotics, specific shoe types and footwear interventions may provide an effective nonsurgical intervention in rheumatic diseases."

The takeaway here seems clear: Support your feet and your feet will support you. An increasing body of research suggests foot orthotics can positively impact foot health (and thus whole-body health) in numerous ways. Talk to your doctor to learn more.

The Dangers of Teen Texting, Social Networking

A startling new study suggests a disturbing association between excessive social networking and texting by teenagers and participation in a wide range of poor health behaviors including cigarette, alcohol and drug use, increased sexual activity and violence. The study defined "hypernetworking" as spending three-plus hours per school day on social network sites such as Facebook, and "hypertexting" as sending in excess of 120 text messages per school day. Teens guilty of hypernetworking (11.5 percent of teens surveyed) were:

• 79% more likely to have tried alcohol
• 69% more likely to be binge drinkers
• 62% more likely to have tried cigarettes
• 84% more likely to have used illicit drugs
• 94% more likely to have been involved in a physical fight
• 69% more likely to have had sex
• 60% more likely to report four or more sexual partners

An even larger percentage of teens (19.8 percent) were guilty of hypertexting and displayed similar patterns of poor health behaviors:

• More than twice as likely to have tried alcohol
• 43% more likely to be binge drinkers
• 40% more likely to have tried cigarettes
• 41% more likely to have used illicit drugs
• 55% more likely to have been involved in a physical fight
• Nearly 3.5 times more likely to have had sex
• 90% more likely to report four or more sexual partners

The study by researchers at Case Western Reserve School of Medicine does not show cause and effect, which means it does not prove that excessive social networking and texting caused these unhealthy behaviors to manifest (or vice versa). That said, the study suggests enough of a potential connection to make parents think twice before allowing their teen unlimited text- messaging capabilities and unsupervised access to the Web.

What’s new about sleep?

Does it take you more than 30 minutes to fall asleep? Once asleep, do you stay asleep for more than 6 hours at a time? Are you unable to get to sleep without some form of sleep aid? Do you awake feeling groggy despite the fact that you have been sleeping for 8 hours? If the answer to any of these questions is yes, then you may be suffering from sleep deprivation.
Sleep is almost as important as eating and breathing, yet most of us do not get quality sleep each night. Insufficient sleep results in reduced concentration, reduced productivity, impaired memory, and agitation. Long term sleep deprivation is possibly linked to diabetes, obesity and a compromised immune system. Extreme sleep deprivation can even cause episodes of schizophrenia.
It is estimated that at least 60% of Americans experience sleep difficulties. While sleep deprivation will not necessarily cause serious complications, it will take its toll on you and your body. While everyone’s sleep needs vary, most adults need about 8 hours of uninterrupted sleep each night. Many people wish they could find 8 hours to sleep each night, let alone get 8 hours of quality sleep.
While everyone suffers from an occasional sleepless night, some people experience sleepless nights more often than not. Shift workers, people who travel for a living, and those who suffer from acute stress and depression all are vulnerable to sleep deprivation. Many use sleep aids in an attempt to get a restful night of sleep, but instead wind up with an addiction to the sleep aid.
Chiropractic care is known to dramatically improve the quality and quantity of sleep. Chiropractors are trained in proper the functioning of the nervous system, so they are able to create the balance required to keep your body functioning properly. Chiropractic treatment naturally relaxes the body and restores full functionality of the nervous system. A physical exam along with an assessment of your diet, sleep and exercise regimen will enable your chiropractor to determine how and why you are not getting a quality night’s sleep. The chiropractor will develop a nutrition, exercise and chiropractic treatment plan to increase your quality and quantity of sleep.
After developing a complete sleep regimen, people report feeling less stressed, a decrease in depression symptoms, and better general health overall. While changing your sleep patterns does not happen overnight, people report a noticeable difference in their quality of sleep during the first week of chiropractic treatment. Don’t settle for anything less than a restful night’s sleep. Give your chiropractor a call today.

A Little Fat Can Go a Long Way

Let's face it: Too many of us eat too much fat, and when we do, it's usually the bad kind, not the good. What are good fats? We're talking monounsaturated or polyunsaturated fats and omega-3 fatty acids, and research demonstrates moderate consumption of these fats confer a number of health benefits. Yes, a little fat can go a long, long way, for better or worse; let's learn more about the healthy variety and why they're so important for your health.

As of 2008, an estimated 205 million men and 297 million adult women were obese; that's more than half a billion adults worldwide. The United States is the biggest (no pun intended) offender, with the highest collective body-mass index (greater than 28 kg/m2) among high-income countries. In fact, from 1980-2008, BMI rose the most in the U.S., increasing by more than 1 BMI point per decade.

While there are many causes of obesity, excess intake of fat – particularly saturated fat – is a major contributing factor. Fortunately, not all fat is bad in moderation. Replacing some of that saturated fat intake with small amounts of healthier fats can not only help you avoid the health conditions listed above, but also provide a variety of other health benefits.

Try Mono/Polyunsaturated Fats

Oils are fats that are liquid at room temperature. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. Common cooking oils include canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Additionally, walnut and sesame oil are often used for their full-body flavors. (Coconut oil and palm kernel oil, however, are high in saturated fats and for nutritional purposes should be considered solid fats.)

Canola Oil - Rich in omega-3 alpha-linoleic acids, canola oil may counteract elevated levels offibrinogen, a blood clotting factor that, at elevated levels, is associated with increased risks of inflammation and inflammatory processes including coronary heart disease. Researchers from the University of Helsinki (Finland) investigated whether consumption of canola (rapeseed) oil, rich in omega-3 alpha-linoleic acids, could counteract elevated levels of fibrinogen. The researchers evaluated the effects of canola-type rapeseed oil on serum lipids, plasma fibrinogen, and fatty acids in 42 men and women with elevated fibrinogen and cholesterol. Study participants replaced one-quarter of their dietary fats with canola oil. During the six-week study period, canola oil doubled the intake of alpha-linoleic acids, while fibrinogen levels were reduced by 30 percent. The alpha-linoleic acids also helped to decrease plasma omega-6s and increase docosahexaenoic acid (DHA) levels.

Olive Oil and its phenolic compounds, oleuropein and cafeic acid, exert beneficial effects on fat oxidation and cardiac energy metabolism. In that previous studies suggest anti-diabetic, anti-atherosclerotic and anti-inflammatory effects, Geovana Ebaid, from Sao Paulo State University (Brazil), and colleagues investigated the effects of olive oil and its compounds on calorimetric parameters, myocardial oxidative stress and energy metabolism in heart tissue.

Walnuts / Walnut Oil is rich in polyunsaturated fats, walnuts and walnut oil may help the body to better respond during times of stress. Sheila G. West, from Penn State University, and colleagues studied 22 healthy adults with elevated LDL (low-density lipoprotein) cholesterol, supplying each subject with meal and snack foods during three diet periods of six weeks each in duration. The first diet period consisted of an "average" American diet: a diet without nuts that reflects what the typical person in the U.S. consumes each day; the second diet included 1.3 ounces of walnuts and a tablespoon of walnut oil substituted for some of the fat and protein in the average American diet; and the third diet was comprised of walnuts, walnut oil and 1.5 tablespoons of flaxseed oil.

More Healthy Fat Means Less Fat on You

Being overweight or obese can lead to serious health consequences, and fat is a major culprit. In short, we consume too much fat, and when we do, it's often the saturated variety, the kind that contributes to high cholesterol, heart disease and other major issues. Now don't get us wrong; "healthier" fats, the mono/polyunsaturated fats and fats containing omega-3 fatty acids, are still fats; but evidence suggests that in moderation, they can actually improve our health in many ways, rather than the other way around. Now that's some good news. Talk to your doctor to learn more

Perfect Your Posture, Improve Your Health

Ever try balancing a book on your head (for more than a second)? To do it, you need more than just patience; you need ideal posture.

One hundred and thirty thousand years ago, when residents of the planet possessed complete Neanderthalic characteristics, posture wasn't really that high on the list of health priorities, to say the least At the time, we assume finding food, surviving the seasons and avoiding death by all manner of creatures were considerably more important. But this is 2011 and we can stand upright, walk upright and consider our health a precious asset. And yet, like the Neanderthals, our apparent disinterest in good posture remains.

Why is good posture so important? It's pretty simple. When the spine is properly aligned with its natural curvature and the entire body – from the ears to the shoulders to the hips, knees and down to the ankles and feet – is in balance, we maximize spine health and avoid poor posture-related pain and dysfunction. Ideal posture creates ideal balance; it also optimizes breathing and circulation. And shouldn't we all want to achieve that?

May is National Correct Posture Month, so we thought it was high time to get you out of your slumped, bent-back, round-shoulders position that is likely all too common if you work at a computer, spend considerable time texting or checking e-mail on your cell phone (who doesn't these days?), or engage in any of the countless activities that put your back, neck and spine at risk courtesy of poor posture. It's time to stand tall, walk tall and improve your spinal health, all at the same time!

For tips on the best ways to perfect your posture, look no further than Straighten Up America, a health promotion initiative developed in 2005 with an admirable vision: to educate the public about the importance of good posture and spinal health, to the point that "every American will take two or three minutes every day to care for their spinal health, just as they care for their dental health." Straighten Up, which partners in promoting the nation's health with the President's Council on Physical Fitness and Sports, is designed to get children and adults up and moving while they improve their posture and spinal health. The Straighten Up program also includes healthy lifestyle recommendations congruent with the goals and objectives of Healthy People 2010, America on the Move, Steps to a Healthier US and the 5 A Day programs.

One of the earliest tests of this program proved quite encouraging: After five weeks of daily practice of "Straighten Up" exercises, more than 80 percent of participants reported improved posture; just under 80 percent said they had strengthened their core muscles; and 80 percent reported that after performing the exercises, they now sat and stood more upright, and their backs felt more comfortable in that position.

Are you and your family ready to perfect your posture? To download the complete list of Straighten Up exercises and for more information, visit www.straightenupamerica.org.

Maximize Metabolism With a Healthy Thyroid

So, how much do you know about the thyroid gland? Some people have never even heard of it. Thyroid health should definitely be on your radar because its primary function is to release hormones that control your metabolic rate. In other words, a healthy thyroid helps your body utilize energy quickly for cellular activities. And that's what keeps your body – right down to the individual cells – in motion, using energy efficiently throughout the day (and night) to function properly and stay in good health.

The Basics

The thyroid is a butterfly-shaped gland located in the front part of the neck, just below the voice box (larynx). Thyroid activity is stimulated by the pituitary gland, which secretes thyroid stimulating hormone (TSH) to signal the production of thyroxine in the thyroid. There are two main thyroid hormones consisting of two aromatic rings of tyrosine linked together with the addition of iodine at select places: T3 (triiodothyronine) and T4 (tetraiodothyronine). When these hormones are insufficiently produced due to thyroid dysfunction, a condition known as hypothyroidism can occur.

When assessing for thyroid function, many doctors will first test TSH levels. As discussed, elevated TSH can be indicative of primary hypothyroidism. Most resources cite 0.4-4.0 mlU/L as normal range. However, many patients express symptoms of hypothyroidism with TSH higher than 2.5 mlU/L. This diagnosis is often referred to as subclinical hypothyroidism. Even in these less severe cases, hypothyroidism can cause many classic symptoms including weight gain, sensitivity to cold, constipation, menstrual problems, fatigue, edema, and dry skin, hair, and nails. Depression is also common in these patients, and many report forgetfulness and difficulty concentrating.

Nutritional Factors

When analyzing thyroid function, three nutrients of concern are iodine, selenium, and the amino acid tyrosine. Remember, thyroxine is synthesized from tyrosine bound to iodine molecules. Selenium acts as a co-factor for enzymes known as deiodinases. These enzymes are the catalysts in the reactions involved in thyroid production and conversion. Patients concerned with thyroid health should work with their doctor to carefully monitor their intake of all three of these essential nutrients.

The most common example of nutrient deficiency causing thyroid disease is iodine deficiency. Prior to the introduction of iodized salt in the 1920s, iodine deficiency was common in the Great Lakes and Appalachian regions of the United States. This region was referred to as the "Goiter Belt" at that time due to the characteristic enlarged thyroid (goiter) seen in people with iodine deficiency.

It is estimated that nearly 40 percent of the world's population is at risk for iodine deficiency, and outside of the United States, this remains the leading cause of impaired thyroid activity and mental retardation. Even here in the U.S., despite the prevalent use of iodized salt in our food supply, undiagnosed iodine deficiency remains a cause of hypothyroidism. While the first National Health and Nutrition Examination Survey (NHANES I), conducted from 1971-1974, found that 2.6 percent of U.S. citizens suffered from iodine deficiency, NHANES III [conducted from 1988-1994] saw that percentage rise considerably, up to 11.7 percent suffering from deficiency.

If you find yourself expressing symptoms of low thyroid activity, talk to your doctor, who may run tests to check your TSH and T3/T4 levels. And keep in mind that while less common than hypothyroidism, you can also experience hyperthyroidism: an overactive thyroid that releases too much hormones instead of too little. Symptoms of hyperthyroidism can include weight loss, increased appetite, nervousness, restlessness, weakness, itching, nausea and vomiting, among other unpleasantries. Talk to your doctor about thyroid health and learn more about how to keep your body in motion.