International Chiropractic Pediatric Association| Source: www.toyourhealth.com
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Stress is a part of life, and unfortunately, so is back pain. Ironically, stress is a leading cause of episodic back pain. Stress increases tension in the body 24/7. It is like flipping the light switch on for self- protection, muscle tension and tightness. So what are some simple and effective tips you can start doing today to help alleviate stress? Here are a few suggestions for reducing the physical, mental and environmental stress in your life. Nutrition: Eat healthy and eat often to control blood sugar levels. When you wait long periods between meals, you have a spike of a hormone known as insulin. This hormone controls how fast sugar enters your bloodstream after eating. Big surges in insulin occur when you wait too long between meals which may increase stress on your body chemistry. Mental: Take some “me” time every morning before you start the day. Use this time to reflect on yesterday and plan out today’s events. With the craziness of non-stop information overload in today’s society it’s more important than ever to take quiet moments. Physical: Learning how to breathe with your diaphragm takes some practice, but in time it will become second nature. Practice breathing through your diaphragm on a daily basis for 3-5minutes. Simple changes in your life to help reduce stress can have a profound impact on your back and your overall health. Talk to your doctor of chiropractic about the link between stress and health, and what you can do to reduce your daily stress.
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March 1, 2012
To Your Health Newsletter 02-29-2012
February 7, 2012
Heart Healthy Quiz: How Much Do You Know?
Source: www.chirodirectory.com
Quiz
1. Which of the following foods is not specifically linked to a reduced risk of heart disease?
a. Garlic b. Oats c. Corn d. Grape juice e. Nuts
2. The fiber in which of the following foods will lead to a reduction of blood cholesterol?
a. Whole-grain bread b. Brown rice c. Bran cereal d. Carrots e. Oats
3. What percentage of total deaths in the United States is linked to heart disease?
a. 20% b. 30% c. 40% d. 50% e. 60%
4. Which of the following conditions is not linked to metabolic syndrome, a cluster of conditions that vastly increases the risk for development of heart disease?
a. Kidney disease b. Low high-density lipoprotein (HDL) cholesterol c. High total cholesterol d. Insulin resistance e. Abdominal obesity
5. How many calories are contained in each gram of fat?
a. 2 calories b. 3 calories c. 6 calories d. 9 calories e. 12 calories
6. Which of the following oils is high in saturated fat?
a. Canola oil b. Palm oil c. Safflower oil d. Corn oil e. Soybean oil
7. How much soy should you eat each day to lower cholesterol levels?
a. 5 grams (g) b. 10 g c. 15 g d. 20 g e. 25 g
8. If you are trying to reduce your sodium intake, it is recommended that one serving of any food should not contain more than ________ milligrams (mg) of sodium?
a. 100 mg b. 200 mg c. 300 mg d. 400 mg e. 500 mg
9. Potassium is shown to reduce blood pressure in humans. Which of the following foods is not high in potassium?
a. Green, seedless grapes b. Oranges and orange juice c. Potatoes d. Tomatoes e. Bananas
10. Which of the following is a lean cut of beef?
a. 80%/20% ground beef b. T-bone steak c. Sirloin d. Brisket e. Chuck blade roast
Answers
1. c. Corn Garlic, oats, grape juice, and nuts all are proven to reduce cholesterol levels and the risk of heart disease. A high intake of fruits and vegetables is proven to lead to better heart health, but no specific citation mentioning the benefits of corn exists.
2. e. Oats Whole-grain bread, brown rice, bran cereal, and carrots all contain insoluble fiber. Oats contain soluble fiber, which binds with bile and prevents the absorption of cholesterol. However, both soluble and insoluble fibers are good for you, and you should try to eat as much fiber as possible.
3. c. 40% According to the National Center for Health Statistics and the American Heart Association, cardiovascular disease is the number one cause of mortality in the United States, accounting for 40.1% of all deaths.
4. a. Kidney disease Metabolic syndrome is diagnosed if any of the following three conditions are present: Waist circumference ?40? in males or ?35? in females Triglycerides ?150, HDL cholesterol ?40 mg/deciliter (dL) in men or ?50 mg/dL in females, blood pressure ?130/?85 millimeters of mercury (mmHg) Fasting glucose ?110 mg/dL
5. d. 9 calories Each gram of fat contains 9 calories. For comparison, each gram of carbohydrate or protein contains 4 calories.
6. b. Palm oil Canola, safflower, corn, and soybean oils are all unsaturated oils. Other unsaturated oils are olive oil, cottonseed oil, wheat-germ oil, flaxseed oil, sunflower oil, and peanut oil.
7. e. 25 g The US Food and Drug Administration has approved a health claim for soy foods?consuming 25 g/day, when combined with a diet low in cholesterol and saturated fat, may reduce the risk of heart disease.
8. d. 400 mg People trying to reduce their sodium intake should read food labels carefully and choose foods that contain less than 400 mg of sodium/serving.
9. a. Green, seedless grapes All of the other food choices are good sources of potassium.
10. c. Sirloin All of the other choices are high in fat and cholesterol, and people who are at high risk for developing heart disease or who already are diagnosed with heart disease should avoid eating these cuts of beef.
July 22, 2011
To Your Health Newsletter 07-21-2011
Source: www.toyourhealth.com
The entire digestive process is orchestrated by good stomach acid. If there isn’t enough, the gallbladder doesn’t get triggered properly to function, and the pancreatic enzymes aren’t released for proper digestion.
So, knowing the vital functions of stomach acid, it seems absolutely insane to take antacids or proton-pump inhibitors such as that little purple pill, doesn’t it?
How does the stomach acid get turned off? And what can be done about it? The main reason stomach acid gets turned off is from stress caused by high carb intake (high sugar levels are enormously stressful for the body), mental stress, physical stresses like excessive exercise, or physical stresses such as inflammation, infections, anemia or food intolerances.
Most people simply need supplementation of digestible betaine hydrochloride (HCI), for three to six months to restore proper acidity to the stomach and eliminate the symptoms they’re having. Mucilaginous vegetables like okra are especially effective for that. The stomach lining heals quite quickly, so after 10 days of eating okra or taking okra pills, you can add in the betaine hydrochloride with each meal. Make sure that it’s taken with or right after a meal.
Apple cider vinegar is a popular home remedy for low stomach acid, but it’s quite weak. It will help a little, but you might also consider supplementation, because if you are continuing to stress your body in whatever way that you do, the apple cider vinegar might not be enough, and considering how much we need good acid, it might be worthwhile to supplement.
It’s not just a matter of fixing the problem once and thinking you’re done. Pay attention to symptoms, and ask your doctor about betaine hydrochloride if you start having problems. Anytime you have a large meal, or when you travel, or in periods of high stress, you take it just as a precaution.
You will be amazed at how quickly those acid reflux, sour stomach, and gas problems will be resolved without having to take a lifetime of purple pills when you incorporate these simple, natural strategies. Ask your doctor for more information regarding digestive health.
After the age of 40, we tend to lose about 0.5 to 2 percent of our muscle each year. If you aren’t concerned about looking good, then also realize that this loss is a large factor in falls in older age, which can most often lead to fractures and even death. The good news is that there’s an answer to helping fight this. Follow these steps and you will find yourself getting in shape for life:
Step 1: Don’t sit too long
The first goal is to avoid sitting or resting for long periods of time. A study in the Medicine & Science in Sports & Exercise found that people who sit for most of the day are 54 percent more likely to die of a heart attack. The shocking fact is that this is independent on whether you smoke or exercise! It doesn’t matter if you exercise or smoke. Sitting long periods still increase the risk.
Step 2: Start a Walking Program
Start with small steps. The best way to do this is get a simple pedometer. Those cost a few dollars and are well worth it. Stick to your regular routine for the first week and record how many steps you walk every day. Do this every week until you can get to a goal of 10,000 steps per day. This is the big goal so don’t aim for it from the start. It’s about aiming for smaller goals first and then reaching them.
Step 3: Start a stretching (warm up) program
Good news is that you don’t need to spend as much time holding a stretched position as we previously thought. That’s because we are often confused between stretching and warming up. Warming up is about moving body parts slowly and through a full range of motion until your muscles get warmed up. This is the best thing to do before you start any exercise program. Research has shown that static stretching, those positions that you hold for several seconds, can sometimes be responsible for increasing injuries, not decreasing them.
Step 4: Start a strengthening program
Researchers at University of Michigan Health System found that an adult can add 2.42 pounds of lean muscle and increase overall strength by 25 to 30 percent after 18 weeks of resistance training. This can occur well into the 80′s and 90′s so its never too late to start.
Not all calories are the same, especially when it comes to the calories you drink. Most people tend to revolve their diet plans around the foods they consume, often forgetting that what they drink on a daily basis is just as important. Countless drinks on the market tend to be very high in sugar content, which we all know eventually turns into fat, derailing our weight-loss goals.
Some drinks are also loaded with tons of calories that often can be just as high as an entire meal. Learning what drinks to watch out for and which ones to consume can make a big difference in your overall weight and health. Let’s take a look at a few healthy options that can help you meet your long-term goals.
When it comes to finding the perfect drink to complement your healthy eating goals, the number-one thing you need is just five letters: water!
Water is a basic beverage that provides essential benefits like helping to digest your food properly and hydrating the body, but most importantly, it contains zero calories.
When considering beverages, it is essential to always read the nutrition facts just like you would with food. The first ingredient listed is the most common ingredient; the least common ingredient is listed last. Your drink should be mostly water or 100 percent juice, depending on the beverage. If you see sugar first on the label, watch out!
Other things to consider: Try to keep your sugar intake lower than American Heart Association’s limits for added sugars: 100 calories (6 tsp) for women and 150 calories (9 tsp) for men per day. (These shouldn’t be coming from beverages, since many of your foods contain sugars).
So this summer, satisfy your parched taste buds with water; and if you can’t forgo your favorite sip (or more) of something less healthy, do it in small amounts! Small changes can equal big results! Drink well.
June 22, 2011
To Your Health Newsletter 06-21-2011
[Source: www.toyourhealth.com]
In the long run, repeated episodes of unhealthy weight-loss attempts are more likely to cause damage to our body and outweigh the health benefits of short-term weight loss. That doesn’t mean it’s better to stay at an unhealthy weight. We just have to make sure that we are losing weight in a healthy way and are able to maintain that weight loss.
It takes about a 500-calorie deficit per day to lose about 1 pound per week. If you incorporate exercise that burns an additional 500 calories per day, then you can lose 2 pounds per week. My recommendation would be to aim to lose no more than 2 pounds per week on average. “On average” takes into consideration that the initial weeks may result in greater weight loss because of the loss of retained fluids from exchanging fatty, salty foods for a healthier, more balanced diet. But overall, you should average out to about 2 pounds per week. If you are losing more than that, then you are more likely resorting to less-healthy methods of weight loss, which can hurt your metabolism and health in the long-term.
Believe it or not, people who lose weight at a slow, steady rate tend to keep the weight off longer because they are incorporating new, healthier habits instead of taking drastic measures to get the weight off. When we shift our focus from ‘”dieting” to “creating a healthier lifestyle,” we are more likely to succeed in keeping the weight off for good. Here are a few ways to do just that:
Water: Make it a daily priority to stay hydrated with water and to incorporate vegetables and water into every meal. Portions do not need to be large, but by keeping these two ideas in mind, you will be less likely to become deficient in essential nutrients your body needs to function.
Fibre: Remember to increase fibre in your diet, but at a rate that is slow and gradual. If you increase your fibre intake too quickly, you may bloat and become gaseous. Therefore, start to increase your dietary fibre (soluble and insoluble) gradually to about 20-30 grams per day.
Consider drinking green tea. Green tea flavoring ranges from jasmine to genmaicha (green tea combined with roasted brown rice) to dragon well (hint of sweetness), just to name a few. Green tea has been shown in some clinical studies to have a beneficial impact on many aspects of health, including improvements in cholesterol, weight loss and weight maintenance. The healthy ingredients found in green tea include, but are not limited to, flavonoids, polyphenols and amino acids.
Ultimately, it’s more important that you cross the finish line and achieve a healthy, fit lifestyle you can maintain, rather than losing a lot of weight quickly, but being unable to maintain the healthy weight because you took extreme measures to lose it. We all know that extreme measures cannot be maintained long-term.
Stretching is important for several reasons. It improves flexibility, which can come in handy whether you’re reaching down to pick up a pencil from the floor, climbing a ladder to the roof or trying to grab your overeager child before they run into the street. From a sports perspective, flexibility allows you to move more easily and with a greater range of motion while reducing the odds that you’ll pull, strain or overstretch something in the heat of battle. It also can protect against long-term injury, in the sense that flexibility and range-of-motion deficits can cause overcompensation patterns to develop.
Because stretching makes your body more flexible, it also has mental health benefits. First, picture yourself on the couch after a long day’s work or a morning at the racquetball court, sore, stiff and in pain. Now picture yourself on the same couch after the same activities, but well-stretched, blood and oxygen circulating properly, able to achieve a superior range of motion despite your draining day. Now that’s a reason to stretch, isn’t it?
Traditionally, stretching routines have followed the principle of static holding; that means holding a stretch in a single position for 20-30 seconds or more. These types of stretches, known as static stretches, were the only stretches in town for years. Of late, experts in the fitness world increasingly question whether static stretching, particularly before running or performing a sport, has value. In fact, they theorize that static stretching may actually increase injury risk if performed before participating in an activity.
The reason for this concern is because when your muscles are cold, they’re at their most stiff. That makes perfect sense, right? Again, picture yourself heading out for a run – without warming up your body – after spending a sedentary day at your desk at work and another hour in your car coming home. Static stretching could actually overstretch the muscle, straining or tearing it.
The solution, according to more and more experts, is to warm up first, complete your physical activity (say, a run) and then perform static stretches, when your body can handle it. The bottom line is that cold muscles are much easier to injure than warm muscles; applying a prolonged, static stretch before you’re adequately warmed up could do more damage than good.
So, does that mean you shouldn’t stretch before an activity? Of course not. But you might not want to do static stretches. Instead, try dynamic active stretches – things like knee lifts, arm circles, walking lunges, leg swings, torso twists, etc. Think of dynamic stretches as a way to warm up your body in a gentle fashion that prepares you for your activity. Talk to your doctor to learn more.
More than 3 million people in the U.S. have peanut allergies, among them millions of children. (Allergies among children have doubled in the past two decades, according to the American Academy of Allergy Asthma and Immunology.) Fortunately, adults and children can snack on almond butter as a sandwich spread or use it as a dip for veggies and know it’s good for them. Here’s why:
- It contains less calories and saturated fat and more fiber, calcium, iron, vitamin E and magnesium (based on a 2,000 calorie diet) than peanut butter.
- It can protect your heart. It’s high in monounsaturated fats, which are associated with a reduction in heart disease risk.
- Almond butter is packed with essential minerals. Some of the highly concentrated minerals found in almond butter include manganese and copper. It’s also rich in calcium, iron and magnesium.
- Almond butter is an excellent protein source. Almonds are packed with protein. One quarter-cup of almonds alone contains 7.62 grams of protein – more protein than an egg provides (only 5.54 grams).
- It tastes great! With a smooth, grainy texture and creamy, nutty taste, this alternative to peanut butter complements everything from toast to vegetables.
So why not try almond butter today? Your doctor can tell you more about the nutritional value of nuts and how to incorporate them into a balanced, nutritious diet.
February 16, 2011
To Your Health Newsletter 02-16-2011
What is a prudent anti-aging approach to heart health? While the benefits of cardiovascular activity are well-established and often receive the bulk of attention when discussing heart health, the scientific literature suggests a number of nutritional approaches also are worthy of consideration for achieving optimal cardiac fitness. Here are three you can incorporate into your daily diet starting today. Talk to your doctor for more information.
The Power of (Healthy) Protein. Previous studies have linked consumption of red meat to increased risks of cardiovascular disease and cancer. Adam Bernstein, from Harvard School of Public Health, and colleagues studied data collected on 84,136 women, ages 30 to 55, enrolled in the Nurses’ Health Study. The research team examined the women’s medical histories and lifestyles, including dietary habits, and tracked the incidence of non-fatal heart attacks and fatal coronary heart disease for 26 years.
Women who consumed two servings per day of red meat, as compared to those who consumed only half a serving per day, had a 30 percent higher risk of developing coronary heart disease. By comparison, the data also showed that eating more servings of protein sources such as poultry, fish and nuts was significantly associated with a decreased risk of coronary heart disease. Compared to eating one serving each day of red meat, women who substituted other protein-rich foods experienced a significantly lower risk of coronary heart disease.
Where’s the Watermelon? Watermelon is a rich natural source of L-citrulline, a compound closely related to L-arginine, which is crucial to the formation of nitric oxide, which helps to widen blood vessels and thereby mediate blood pressure. Arturo Figueroa, from Florida State University, and colleagues evaluated four men and five women, average age 54 years, with pre-hypertension (134/77 ± 5/3 mmHg). Subjects were randomly assigned to six weeks of watermelon supplementation or placebo, followed by a four-week washout period and then crossover. The team found that supplementation with 6 grams of L-citrulline from watermelon improved arterial function and lowered aortic blood pressure in all pre-hypertensive subjects.
Healthy Fats, Healthy Heart? Low HDL (high-density lipoprotein, “good” cholesterol) levels and high LDL (low-density lipoprotein, “bad” cholesterol) levels are a risk factor for cardiovascular disease. David Jenkins, from St. Michael’s Hospital (Ontario, Canada), and colleagues recruited 17 men and 7 postmenopausal women to complete a very low saturated fat diet before being randomly assigned to either a high-monounsaturated fatty acid (MUFA) diet or a low- MUFA diet. Both groups of patients were assigned to a specific vegetarian diet that included oats, barley, psyllium, eggplant, okra, soy, almonds and a plant sterol-enriched margarine.
In the high-MUFA group, the researchers substituted 13 percent of calories from carbohydrates with a high-MUFA sunflower oil, with the option of a partial exchange with avocado oil. The team found significant reductions in blood cholesterol levels over the two-month study period for participants, with the replacement of 13 percent of total calories from carbohydrate by monounsaturated fats in the dietary portfolio resulting in a 12.5 percent increase in HDL and 35 percent reduction in LDL.
Antidepressants have been the mainstay treatment for depression, an approach that has garnered significant criticism over the years from those who believe the drugs are widely overprescribed and unsafe. For example, in some cases, antidepressants appear to actually increase the risk of suicidal thoughts and/or behaviors; certainly not a desired consequence for anyone, but particularly for someone suffering from depression.
Now for some good news: Research is suggesting alternative treatments may be as effective as – and definitely safer than – antidepressant medications. Case in point: a study published in the Archives of General Psychiatry that suggests meditation benefits depression patients in remission from the disorder.
In the study, patients who learned how to meditate 40 minutes a day instead of taking antidepressant medication were as likely to avoid a relapse as patients taking antidepressants or a placebo (an inactive pill patients believed contained medication to help them control their depression symptoms).
Keep in mind that depression, particularly major depressive disorder, goes far beyond “feeling blue”; symptoms can severely impact home, school and work life. For additional information about depression including the warning signs, visit the NIMH Web site at www.nimh.nih.gov/health/index.shtml.
Here’s a common snag with people who exercise consistently, especially during the first few months of a new year: You don’t look forward to doing the same exercises you did last year. Although squats, push-ups, lunges and pull-ups are the foundation for most, if not all exercises, they can get monotonous over time and your body could do the thing we don’t want it to do: plateau. If your body plateaus, it means it essentially gets used to the exercises and figures out a way to burn less calories efficiently. That means a less productive workout for you, which is never a good thing. Here are some challenging variations on common exercises that will take your workout from ordinary to extraordinary:
“Uchimata” Push-Up Variation: From a one-leg push-up position and squeezing the glute (buttock) of your support leg, slowly lower your body as one unit until your chest grazes the floor and pause for a count. From there, use your glute to slowly raise your lifted leg as high as you can without overly hyperextending your lower back. Then push back up to the starting position, switch sides and repeat for time. The one-leg lift really increases the demands on your core, lower back, glutes, and hamstrings; and since it shifts your weight forward onto your hands, it really challenges your shoulders, too.
Vertical Squat Jump: Stand in the start position for a body-weight squat, then squat down and jump up as high as possible.
Lunge Hops: Start in the bottom of a split-squat position (one leg in front, one in back). Your front thigh should be parallel to the floor, your torso upright and your abs braced. Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, and vice-versa. Absorb the landing with your muscles. Keep your abs braced and torso upright. Alternate sides without resting between sides. Repeat for 10 reps total.
Inverted Rows: Set a bar at hip height in the Smith machine or squat rack. Lie underneath the bar and grab it a few inches wider than shoulder-width apart. Row (pull) yourself up the top position with your upper back and lats. Keep the abs braced and body in a straight line from toes (knees) to shoulders. Slowly return to the start position. Repeat for 10 reps. (For beginner inverted rows – keep feet on the ground.)
Hope these twists on some original exercises get you excited and ready for a new, better you in 2011. After all, having an arsenal of exercises that you can do safely and effectively is the only true way to lose weight, gain strength and stay healthy in the long term. Now go out there and get started! Remember to talk to your doctor before beginning any new exercise routine, particularly if you have a health condition that could impact performance or safety.
[Source: www.toyourhealth.com]
February 15, 2011
Happy Valentines Day!
Chiropractic adjustments lower blood pressure
A new study in the Journal of Human Hypertension, one of Nature Publishing Group’s journals, reveals that chiropractic adjustments to correct subluxation of the atlas vertebrae lower blood pressure (BP).
The double blind, placebo-controlled study enrolled 50 patients with Stage 1 hypertension, who were not taking medication for the condition. During an eight-week period, half of the subjects underwent chiropractic care for restoration of atlas alignment using a National Upper Cervical Chiropractic (NUCCA) procedure. A control group received a sham procedure.
Compared with members of the placebo group, those undergoing chiropractic care enjoyed significant drops in both systolic BP and diastolic BP. No adverse effects were detected. However, chiropractic care did not appear to influence heart rate.
“We conclude that restoration of atlas alignment is associated with marked and sustained reductions in BP similar to the use of two-drug combination therapy,” conclude the study’s authors.
Journal of Human Hypertension – January 25, 2007;Epub.www.nature.com.
[Thanks to Dr. Michael Beattie