Gibsons Chiropractic Blog » Stress

To Your Health Newsletter 01-05-2011

Dr. Stacey — Fri, 06 Jan 2012 05:08:04 +0000

Regardless of your occupation, the physical demands of your job – whether you’re sitting at a desk all day, lifting heavy objects or running from location to location – can take a serious toll on your body.

That’s where chiropractic care can help. In this interview with Timothy Wegscheid, DC, find out why he became a chiropractor and how he provides chiropractic care and ergonomic assessments to employees at a unique place of business: the Minnesota Zoo.

Describe how you became interested in providing chiropractic care at the workplace.

After I graduated from Northwestern College of Chiropractic in 1996, my father telephoned my office for an appointment, as he had strained his lower spine. He had been a lifetime employee at 3M (Minnesota Mining and Manufacturing), and I remembered visits to 3M’s headquarters a couple of times as a kid. I was amazed at how large their headquarters were. They had everything there: a medical facility, a pharmacy and even a place to get your shoes shined and your hair cut. So, in reply to my dad’s request, I responded with, “Why don’t you see your chiropractor at work?” He responded, “What chiropractor?” This led me to ask the most basic of questions: “Why don’t you have a chiropractor on-site?”

I understand you are currently involved with an exciting project with the Minnesota Zoo. How did this opportunity arise?

The Minnesota Zoo is owned by the State of Minnesota. It opened in 1978 and is located in my home town of Apple Valley. The zoo has around 170 full-time employees year-round. Toward the end of my occupational health diplomate program, I asked the head of safety and security for the zoo, if he would be open to having me provide on-site chiropractic care for the zoo’s employees. He immediately understood the potential benefits of doing so, and with his assistance, we were able to implement an on-site chiropractic program.

Describe the major occupational health services you are providing at the zoo.

The zoo’s employees are divided into two groups: the physical labor portion (zookeepers, grounds crew, maintenance, etc.) and the more sedentary portion (administrative, guest services, etc.). As it turns out, an approximately equal distribution of workers has chosen to see me. The zoo supplied me with an exam / treatment room, in which I provide chiropractic care, acupuncture and rehab for any neuromusculoskeletal symptoms the workers experience.

So, does your chiropractor provide chiropractic care and ergonomic assessments at your place of business? If not, you may want to pass this article on to your employer and suggest they contact your chiropractor. It’s a win-win-win situation for employers, employees and your DC.

Stress Busters to Improve Your Health

Living in a world full of daily stressors, how can we take back control our own physiology? The
key is to intentionally implement relaxation into your day and to use factors in your life that you can control to help you combat the negative effects of long-term stress. Here are some useful tips.

Preventing Neck Pain

When it comes to neck pain, the priority is not only relief, but also solutions – ways to make sure you do not have to endure the pain ever again. This is where prevention comes in. Learn what might be causing your neck pain and what you can do to alleviate it.

Anti-Inflammatory Drugs: Danger Ahead

In the Sept. 27, 2011 posting of
the Biomedical Central Journal: Family Practice, R.J. Adams and colleagues commented on concerns raised by the common prescribing of nonsteroidal anti-inflammatory medications, particularly with respect to their important and sometimes fatal side effects.

Revving Up Your Metabolism

How can we best keep our metabolism revved up this winter season to win the battle of the bulge? Here’s what you need to know.

Diversifying Your Workout

Club swinging is believed to have originated in India
by soldiers as a method of improving strength, agility, balance and physical ability.

To Your Health Newsletter 12-22-2011

Dr. Stacey — Thu, 22 Dec 2011 15:57:00 +0000

Stand Up Straight!

Postural issues are a big contributor to many different aches and pains and injuries to our bodies. Injuries related to poor posture tend to be overuse injuries, which build up over a period of time. Muscle imbalances and joint dysfunctions associated with poor posture can create areas of too much motion in certain spinal segments causing instability. These areas may then wear out prematurely, while other areas may have too little motion in the spine causing range of motion/mobility dysfunctions; anytime you have a right side – left side imbalance, it is called an asymmetry. If you have an asymmetry in your muscles, you are more susceptible to injury.

Some simple ways to begin to improve your posture include becoming aware of the things that you are doing, even the things that you don’t even know you are doing that are contributing (harming) to your posture. Think of staying in a “tall spine” posture while sitting, standing, during exercise and also taking frequent breaks from sitting and use the Brugger’s postural relief position as one of your style of breaks.

There are also some simple exercises you can do to help you get started on improving your overall posture. Here are a few:

Engage in daily use of the foam rollto provide self-myofascial release and self massage. Spend 3-5 minutes rolling out the thoracic spine and shoulders.
Perform Chair Decompression: Sit in an upright chair with your arms behind you, slightly bent, hands on the seat of the back of the chair. Push downward, straightening the arms and leaving the buttocks in the chair, unloading the trunk and spine. Keep the arms externally rotated; this moves the upper body into something similar to Brugger’s.
Perform Brugger’s relief position: Sit at the edge of a chair; Put your knees apart (wide) and your feet under the knees: Arch your back; Rotate your arms outward so your palms face forward; Separate your fingers and point your thumb backward; Tuck in your chin; Hold this position while taking a deep breath in though your abdomen. Hold the position for 5 seconds, release for 3 seconds, Repeat 3-5 times.
Perform Cobra: Laying face down on the floor-in prone position, have arms beside your hips. Activate the core by drawing in your navel towards spine and squeezing the glutes. With your core and glutes activated, lift the chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling. Note: hold for 2-3 seconds. Repeat 5 times.

For more useful tips, talk to your chiropractor about other ways you can improve your posture and avoid injuries.

Concussions: The Basics

Concussions are getting much-needed attention in the press, especially given the short- and long-term cognitive loss, early-onset dementia, physical disability and even death resulting from traumatic brain injury. Read about the facts of this type of injury from the experts.

Working To The Extreme

When sludging through the daily grind at work, keep in mind that in the long-term the number of hours you spend on the job could impact your health, especially your heart. Read what recent research has to say about the impact that long hours of work has on one of your most vital organs.

Coffee for Good Health?

Every day millions of people drink coffee for an energy jolt that will help them get through the day. Coffee has become one of the most popular beverages of choice, but can it be good for your health? Read what recent research has to say about drinking a cup of joe a day and your health.

Fructose: Is it Safe?

Everyone knows that fructose is the sugar found in fruit. If it’s found in fruit it must be safe, right? Wrong. Let’s take a look at the impact of fructose on your body when consumed in large quantities.

Keep Your Bones Strong

As women age, a common problem they face is thinning of the bones – also called osteoporosis. Learn how to prevent fracture risk and bone loss through diet and supplements.

Source: www.toyourhealth.com

To Your Health Newsletter 09-16-2011

Dr. Stacey — Sat, 17 Sep 2011 17:29:24 +0000

Source: www.toyourhealth.com

4 Vitamins You Can’t Do Without

Vitamin A plays an important role in vision, bone growth, reproduction, and cell division. Adequate amounts of vitamin A help to regulate the immune system and protect against infections by producing the white blood cells that destroy harmful bacteria and viruses. Dietary sources: Carrots, sweet potatoes, pumpkin, eggs, milk.

Vitamin C: As you probably already know, a daily dose of vitamin C is one of your easiest and most effective weapons against illness. Vitamin C’s profound ability to protect cells from free radical damage can help lower your risk of various diseases and conditions, while improving iron absorption to promote healthy blood cells. Dietary sources: Fruits and vegetables, particularly cantaloupe, citrus fruits, berries, broccoli, green and red peppers, tomatoes and winter squash.

Vitamin D is actually a hormone the body creates naturally from diet and sunlight. It is vital for maintaining a strong immune system, regulating inflammation, assisting in calcium absorption, and decreasing the risk of chronic diseases. Since vitamin D promotes calcium absorption and enables normal mineralization of bone, it is needed for healthy bone growth and remodeling. Without sufficient vitamin D, bones can become thin, brittle or misshapen. Dietary sources: Fatty fish, cheese, egg yolks, fortified foods.

Vitamin E helps to prevent blockages in the coronary arteries. Additionally, vitamin E acts as a powerful antioxidant and anti-inflammatory agent to protect the liver, which can metabolize and excrete some forms of vitamin E. Antioxidants such as vitamin E effectively protect cells from free-radical damage, which contribute to the development of cardiovascular disease and other serious health conditions. Dietary sources: Nuts, seeds, vegetables oils (soybean, canola, etc.), green leafy vegetables.

Remember to talk to your health care provider if you are considering taking any of these vitamins as supplements so they can recommend an appropriate dosage.

Eat Healthier When Eating Out

Americans are eating out at an ever-increasing (sometimes daily) rate, and usually paying the health consequences. It’s tough enough finding healthy food when grocery shopping these days, but put your trust in the hands of a burger joint, a diner, a pizza parlor or the vast majority of other restaurants and you’re generally asking for trouble. Here are five substitutions to infuse a little more health into your next dining experience away from home.

How to Improve Your Mood

Ever run into someone who’s irritable? Not exactly the person you want to be around. Now consider that on some days, that person is you. When you’re in a good mood, everything seems right; when you’re in a bad one, look out! Between work, kids and the countless other responsibilities your daily life entails, how do you stay sane and avoid becoming a stressed-out, irritable mess? It starts by understanding and then controlling some of the primary causes. Here are three big contributors to irritability; figure out how to reduce them and improve your day.

To Your Health Newsletter 08-08-2011

Dr. Stacey — Mon, 08 Aug 2011 15:19:00 +0000

[Source: www.toyourhealth.com]

Interval Training: Blast the Fat

In order to lose weight, you need to burn more calories than your body consumes and uses on a daily basis, pure and simple. Exercise is one of the main ways to burn fat calories.

A great way to burn fat and lots of calories is through interval (circuit) training. Interval training breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your after workout metabolic rate. Here are some fantastic interval training exercises that will help you burn calories and lose weight:

Circuit #1

20 Push-ups
20 Squats
20 Mountain climbers
20 Jumping jacks

Circuit #2

20 (10 per leg) Lunges
20 Siff squat
20 Dips on chair or bench
30-Second run in place/high knees (repeat)

Circuit #3

30 Bench step-ups – alternate legs
30 Push-ups on bench
30 Dips on bench
30 Seconds skip/jog or sprint to a tree (or swings) and back. Repeat four times.

Circuit #4 Obstacle Course (Repeat 3-4 times)

Set out 2 cones ( or some sort of markers) about 15 yards apart
Run from cone to cone for 30 seconds
Take a 5-second break
Skip from cone to cone for 30 seconds
Take a 5-minute break
Shuffle side ways from cone to cone for 30 seconds
End with plank hold for 30 seconds

Whichever circuit you pick, repeat the entire set of exercises 3-4 times. Your doctor can give you more information about proper performance of these exercises while helping design an exercise program suitable to your health needs.

Try This: Greek Goodness

When it comes to yogurt, the health benefits are endless. Yogurt has everything from probiotics, which help promote healthy digestion, to calcium, which is essential for strong bones.

In the past few years an alternative to regular yogurt has made its way on to the shelves – Greek yogurt. Greek yogurt is another type of yogurt known for having a thick consistency and is packed with just as many health benefits as regular yogurt – some might say even more. Here are some of the primary nutritional differences between the two:

Greek yogurt has approximately double the protein of regular yogurt.
Greek yogurt has fewer carbohydrates and less sodium than regular yogurt. This could be beneficial to diabetics and those watching their caloric intake.

So try Greek yogurt on its own or in a smoothie. Whether Greek or regular, be sure to choose low-fat or nonfat varieties.

Three Ways to Avoid Burnout

1. Cross It Off: Burnout is physical and mental exhaustion, commonly caused by too much work, stress or routine. It also can be a lack of organization that overwhelms you. The solution: make a list of your daily, weekly and monthly priorities, then cross them off your list one by one. Satisfaction of accomplishment and feeling “in control” will keep you motivated for the long term.

2. Change It Up: No matter what we do, life boils down to a series of routines that are both comforting (most of us need routine) and also put us at risk of suffering burnout. Whether it’s your same old diet, same old workout or same old month-to-month schedule, mix things up occasionally to stay fresh and invigorated. Try new foods, vary your workouts and plan a few vacations.

3. Give It a Rest: Because burnout is synonymous with exhaustion, the remedy is to take a physical and mental vacation from the norm. Good health is a lifestyle, so pursue it with awareness that you’re in it for the long haul. Life is more than 24/7 of dieting, exercising and working excessively. Make time to rest, recover and rejuvenate. Your body (and mind) will thank you for it.

To Your Health Newsletter 04-14-2011

Dr. Stacey — Fri, 15 Apr 2011 04:24:07 +0000

Healthy Snacks for Kids: Nuts and Seeds

Research continues to reveal that nuts and seeds do not deserve their bad reputation. Absolutely, they are high in fat; but it’s the good fat, not the bad, and when eaten in moderation, their health benefits far outweigh the dangers of their fat content. The fact is, the more we learn about nuts and seeds, the more we realize that they’re one of the best snack-food options for children.

In 1996, the Iowa Women’s Health Study found that women who ate nuts four or more times a week were 40 percent less likely to die of heart disease. Since then, similar studies performed by the Harvard School of Public Health and Loma Linda University in California have found the same. And the Physicians’ Health Study (2002) determined that men who consumed nuts two or more times per week had a noticeably reduced risk of sudden cardiac death.

Studies performed at Brigham and Women’s Hospital and the Harvard School of Public Health revealed that three times as many people who were trying to lose weight were able to stick to a diet that included moderate fat content in the form of nuts and seeds. Researchers suggested that the fat, protein and fiber in nuts helped the dieters feel full longer, so many felt less deprived and ate less during the day.

Another study of women by the Harvard School of Public Health reported that there was a 30 percent reduced risk of type 2 diabetes in those women who ate five or more 1-ounce servings of nuts per week as compared with women who rarely or never ate nuts.

Finally, studies published in the Journal of Nutrition and elsewhere have found that seeds, flax seeds in particular, are high in omega-3 fatty acids, which have proven benefits in the fight against heart disease, stroke and other circulatory diseases.

Nuts are an excellent source of vitamins and minerals, with 1 ounce of Brazil nuts containing 780 percent of the recommended daily intake of selenium, and walnuts providing the most omega-3 fatty acids of any common nut. Almonds are a wonderful source of copper, magnesium and phosphorous, and provide 6 grams of protein per 1-ounce serving. And the June 2004 issue of the Journal of Agriculture and Food Chemistry reported that pecans contain the highest antioxidant capacity of all nuts.

In short, the worst thing you can do for yourself and your children is reach for junk foods when you need a snack. Nuts and seeds are a convenient, healthy snack food that takes the edge off hunger without the added carbohydrates and sugar of most other snack food options. Your doctor can tell you more about the health benefits of moderate nut/seed intake.

5 Simple Stress Solutions

Stress can be a killer – quite literally, research suggests, but it can also make your day-to-day existence miserable. Who wants to walk (or rush) around all day as the oppressive weight of stress takes its toll on your body and mind? Here are five simple strategies to help you deal with stress and get back on the road to health and wellness:

1.	Walk it off. There are so many physical and mental health benefits to a good walk; when it comes to stress, it’s the perfect opportunity to relax, enjoy the outdoors and reduce your stress, either by forgetting about it for a while or having the chance to process it. In fact, in many cases stress isn’t caused by a particular situation, but by the sense that you can’t escape your situation – your too-loud, too-hectic, too-frantic, responsibility-filled day.
2.	Talk about it. One of the things that makes stress so damaging is that we often keep it to ourselves. Sometimes talking about how stressed you are (and why) with someone else is exactly what’s needed to reduce it or at least understand it a little better – and that’s half the battle. Your significant other, a family member, a friend or even a co-worker might be just what you need to get your stress (and how it’s affecting you) out in the open. And once it’s out in the open, it’s easier to deal with.
3.	Distract yourself. Stress doesn’t have nearly as much power over you if you’re not thinking about it. That can be a challenge, of course, especially when your every thought is focused on a particular stressor, but it’s worth trying something – anything – to take your mind off your stress. True distraction means doing something that forces you to discard your stress to the greatest extent possible – try a baseball game, a night at the movies (particularly pure action or comedy), or even a good book or board game at home. Anything that requires your mind to focus on something other than your stress.
4.	Deal with it. How do we “deal” with stress? It can involve any of these suggestions, but there are definitely a whole bunch more. It boils down to a few simple rules: a) Recognize when you’re stressed; don’t ignore it or pretend you’re “fine.” b) Understand why you’re stressed; identify the source of the stress and think carefully about why it’s affecting you. c) Find a way to reduce the stress (or eliminate it entirely); if that’s not immediately possible, at least find a way to manage it so it doesn’t continue to build.
5.	Find the positives. There’s a silver lining to every stressful situation or circumstance, whether it’s stress about your job or career, your relationship, your family life, your (lack of) free time, your finances or anything else. It might be difficult to see at first, but it’s definitely there. Think of stress as an opportunity to explore creative solutions that will not only ease your stress, but also reduce the chance it will return.

[Source: www.toyourhealth.com]

Chiropractic Boosts Brain-Body Coordination

Dr. Stacey — Tue, 05 Apr 2011 04:27:06 +0000

by Dr. David Jockers

The brain is the master control system for the entire body. It sends and receives a complicated frequency of signals with the body that dictate the function of the body. When there is interference in this neurological feedback loop, it alters the environment the brain perceives itself to be in; this consequently changes the adaptation process the brain orchestrates throughout the body. Chiropractic adjustments have been shown to enhance the sensorimotor integration of the brain with the body.

Many experts have hypothesized that increased stress cycles in the body produce the environment for dis-ease and eventually disease within the body. Stress can come from a variety of sources in the mental/emotional form, chemical form, and physical realm. When the body is under increased stress it responds by increasing its sympathetic tone. This means the body shunts itself into “fight or flight” survival based mode by altering cardiovascular & endocrine function to get itself ready for dynamic activity.

Increased sympathetic tone causes a release of stress hormones such as adrenalin, epinephrine, and cortisol. This is the same response we get when we are anxious or exercising. This is okay if it is for a short period of time; however, when the stress lasts longer than expected it exhausts the body and causes a state of dis-ease to manifest.

When the brain sends information to the organs, muscles, and tissues of the body, this is called efferent neurological flow. In return, the afferent flow of information includes all the messages sent to the brain from skin, muscle, joint, and organ receptors. This afferent/efferent neurological loop is how the body is able to respond and adapt appropriately to its environment.

The ramifications of increased stress hormones in the body include overworked adrenal glands, lowered immunity, decreased digestive functions, fatigue, & blood pressure disturbances. Increased cortisol levels also cause ligament laxity by stripping critical proteins from the tendon and ligament structures. This causes joint weakness throughout the body, including the spine and extremities, making them much more susceptible to injury.

Subluxation is a term used to describe mechanical compression and irritation to spinal joints and nerves. Subluxation scrambles the neurological feedback loop by causing altered rhythms of neurological flow. Subluxations are caused by trauma, poor posture, or increased chemical and emotional stresses.

Subluxations are a physical stress on the body and therefore increase the sympathetic tone, so the body shunts its energy toward the fight or flight system. If the subluxation(s) are not corrected they continue to produce this increased stress response. This increases cortisol and causes greater joint & ligament laxity in the spine and extremities making them more susceptible to injury. Additionally, increased long-term stress on the body greatly accelerates the degenerative processes of the spine and joints leading to osteoarthritis.

Chiropractic adjustments have been shown to normalize spinal afferent/efferent processes to their proper resting tone. This is like hitting the reset button on the computer when it is malfunctioning. The computer is allowed to pause and reprocess itself. Chiropractic adjustments stop the stress response and restore normal hormonal and cardiovascular function to the body. This allows the body to reset itself and begin healing the damage that was done in the body due to chronic stress cycles.

Research performed by Taylor and Murphy demonstrated that chiropractic adjustments enhanced sensorimotor integration, the body’s ability to sense where it is in space and effectively coordinate complex movement patterns. This improves function in both the brain and the body. Improved spatial intelligence translates into better physical and mental balance, coordination, and mobility. Chiropractic adjustments make you think and move with better speed, skill, and finesse.

Taylor H, Murphy B. Cervical Spine Manipulation Alters Sensorimotor Integration: A Somatosensory evoked potential study. Clin Neurophysiol; 2007;118:391-402
Taylor, H, Murphy B. Altered Sensorimotor Integration with Cervical Spine Manipulation. J Manipulative Physiol Ther; 2008;31:115-126

Learn more: http://www.naturalnews.com/031134_chiropractic_brain_health.html#ixzz1Fvk1l3Il

Take Care of Yourself First

Dr. Stacey — Sat, 12 Mar 2011 18:04:07 +0000

When travelling by plane, we are always given the airline safety announcement that tells passengers “…in the event of loss of cabin pressure, oxygen masks will drop down from above. You should always put on your own mask first and then attend to others who might need assistance”. In Australia, we were reminded of this recently when a Qantas jet flying from Adelaide to Melbourne depressurised suddenly. Many passengers were likely tempted in the moment to ignore those instructions and instinctively take care of any small children or elderly people seated nearby. But airlines offer this life-saving tip with good reason: You can only adequately care for others when you’ve taken proper steps to take care of yourself.

As parents, we are regularly so focused on serving others that we sometimes do so at our own expense. Often, the price we pay is reflected in our energy levels and drive to get things done. The less oxygen we give ourselves, the less energy and enthusiasm we will have to serve others.

Here are some examples of where the habit of serving others first can creep into your life and your practice:

Squeezing needy clients in at the end of a shift
Never saying “no” to your kids, clients or work colleagues
Not stopping to reflect on your values
Knowing better what pleases others than yourself
Not voicing your opinions or concerns
Rarely finding enough time (or finances) for a holiday
Infrequently asking others for help

Caring for yourself better by putting your own oxygen mask on first can result in increased presence, more drive, improved physical and emotional well-being, greater happiness, less emotional sensitivity and more inspiration (from within), ultimately leading to higher levels of effectiveness and success.

We all hope and plan never to run out of energy or motivation. If you can see yourself in any of the above examples, please refer to the safety instructions immediately. That way, you will be in a much better state to help others in need.

[Source: http://www.powerful-practices.com/store/default.asp?ezcamp=PracticePointers]

To Your Health Newsletter 02-16-2011

Dr. Stacey — Wed, 16 Feb 2011 23:52:02 +0000

Eat Your Way to Heart Health

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.

Meditation, Not Medication

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.

Extraordinary Exercises

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]

To Your Health Newsletter 12-07-2010

Dr. Stacey — Wed, 08 Dec 2010 03:22:35 +0000

Cold and Flu Defense

If you’re looking to gear up for the cold and flu season without subjecting yourself or your family to the potential dangers of the flu vaccine, take heart: There are natural ways to boost your immune system and reduce your risk of getting sick. Here are a few to discuss with your doctor.

Vitamin C: A study of 715 people showed that flu symptoms were decreased by 85 percent when people took 6 grams of vitamin C as a one-time loading dose, then continuing with 1 gram three times a day, compared with people taking only the 3 grams daily. The message here is to take a lot of vitamin C the first day you feel symptoms or the first day people around you are getting sick, and then take 3 grams daily after that. Keep in mind that vitamin C can loosen stools, so be careful if you are predisposed to this.

Vitamin D: Vitamin D has exploded in research and popularity the past few years. Most of us are familiar with its bone-building properties, however new research suggests it improves the immune system as well. Have your doctor test your vitamin D levels before supplementing. Research suggests 2,000 IU daily is safe for most adults and children. Higher doses are safe and effective, but must be monitored by your doctor.

Elderberry: Elderberry (Sambucus) was researched in a group of 60 people and found to alleviate symptoms four days earlier compared with controls. Elderberry helps boosts the immune system and is great-tasting for kids. Start taking as soon as symptoms manifest.

Gingseng: Panax quinquefolium (ginseng) was studied in a large group of 323 patients as a preventive natural medicine. The group that took panax experienced 30 percent less colds compared with the placebo group (people who didn’t take ginseng), and average number of sick days were 11 compared with 16 in the non-treatment group.

Oscillococcinum: Last, but not least, the well-known oscillococcinum is a homeopathic flu treatment that is created new every year. Tough to pronounce, but effective; a Cochrane review of all oscillococcinum studies showed that it reduces the length of illness compared with placebo.

Talk to your doctor for more information about these and other natural ways to boost your immune system and ward off colds and the flu.

Healthy Holidays

Five pounds, 10 pounds, 15 pounds or even more: How much weight do you gain in an average holiday season? This year, buck the trend with some simple planning. Take these suggestions to heart and enjoy the holiday season the healthy way.

1.	Family Fitness: What better way to counterbalance the extra calories you’re sure to consume this holiday season than with some calorie-burning, cardio-benefiting exercise that involves the entire family? Reminiscing with relatives is great, but why not bond with them and stay in shape at the same time with a game of touch football, a snowball fight or even a long walk around the neighborhood?
2.	Portion Control: We’re not saying you can’t sample the vast array of cakes, pies and other holiday treats heaped on the table; we’re just saying don’t overdo it. Portion control is important all year, but it’s vital when faced with a daunting supply of high-carb and even higher-sugar foods. So indulge a little and feel good that you’ve indulged; but don’t overeat and end up spending the holidays immobile.
3.	Holiday Helper: Whether you’re at home or away for the holidays, taking an active role in holiday preparation can be better than a trip to the gym; getting the house in order, preparing the food and cleaning up (hopefully with some help) afterward will burn plenty of calories. And remember, you can prepare your own entree or side dish and ensure you have at least one healthy item to eat.
4.	Safety in Numbers: Keep in mind that when faced with the holiday season, you don’t have to face it alone. Whether it’s splitting up the holiday shopping with your spouse, recruiting a few family members to help cook a (semi) healthy holiday meal, or making a pact with your best friend to stick with your exercise program during the hustle and bustle, do it together and you’ll be more likely to get it done.

Reduce Your Stress Burden

Pay attention when people talk about sudden onset of bizarre and unusual ailments. When you hear people say things like, “I did not eat anything different yesterday and today my guts are going crazy” or “This is the type of situation I can usually handle, but for some reason I am not processing it well this time,” your ears should perk up.

The answer can be found in a little word with big implications: stress. Our bodies endure stress, which can be simply defined as anything that causes a reaction. There are three main areas in which we experience stress: physical, emotional and chemical. Stress involving any of these areas can affect us profoundly. Here are some of the common signs of stress, along with ways to reduce your stress burden. Talk to your doctor for more information.

Stress Signals

	Unusual fatigue: Stress weighs on you physically, emotionally and mentally. It wears you down and drains you. Can’t get out of bed in the morning? Stress may be what’s keeping you there.
	Sleeplessness: You may feel like sleeping for a day or two, but stress tends to keep you up at night, pondering how to pay that bill, meet that work deadline or heal that broken friendship.
	Impulsivity: If you find your eating habits changing suddenly, you may be turning to comfort foods to deal with stress. The same is true with impulse buying, particularly when it involves items you don’t really need.
	Anger/impatience: Stress can make you short-tempered and easily roused to anger, even if your demeanor is normally calm, quiet and reserved.
	Lack of concentration/forgetfulness: Stress usually occupies our mental time, so much so that we can have trouble remembering things or make more mistakes. Never forget your keys in the morning? When you’re stressed, you just might.
	Physical ailments: Back pain, neck pain and pain in general that doesn’t have a clear cause (e.g., an injury) is often related to stress. The same is true for colds and flu; stress can lower your immune system, increasing your risk of developing illness.

Ways to Reduce Stress

	Work it off: No, we don’t mean spending another five hours a day at the very location that may be a major source of stress; we do mean finding the time to exercise. Whether it’s an a quick trip to the gym, a peaceful run or a brisk walk with family or friends, exercise puts the focus somewhere else for a while. Biochemically, exercise has a big anti-stress benefit: It helps reduces levels of the stress hormone (cortisol) and increases your “feel-good” hormones, endorphins.
	Get away from it: This can be challenging, especially if your stress has reached near-obsession levels, but doing what you can to distract yourself can go a long way toward reducing stress. Schedule a vacation, visit old friends, take a long walk; whatever it takes to remove yourself from your stress environment.
	Smile about it: It’s much harder for stress to exist in a fun, laughter-filled environment, so put yourself in a position to smile when you’re under stress. Watch your favorite sit-com, get tickets to a comedy show, organize a fun night out with the family or friends. After all, laughter truly is the best natural medicine.
	Talk about it: When you’re stressed, your mind can be a continual stream of negative, overwhelming, stressed-out thoughts. Don’t keep it all to yourself; talk to your significant other, closest friend or even a trusted co-worker about what’s bothering you. Sometimes the best way to reduce your stress is to vent about it and get a neutral perspective, rather than staying in a bottled-up, stressed-out state.

[Source: www.toyourhealth.com]

To Your Health Newsletter 11-24-2010

Dr. Stacey — Wed, 24 Nov 2010 03:11:58 +0000

Engage Your Senses to Reduce Stress

Many people exist in such a perpetual state of stress that activities generally considered stressful actually come as a welcome relief. When you’ve been under the gun at work all day and find yourself faced with a screaming carload of kids, suddenly spending a little quiet time doing household chores or catching up on the bills – in silence – doesn’t sound too bad. Really? You deserve much better than that. Here are a few ways to engage your senses and leave stress behind.

Taste: There’s nothing like a soothing cup of tea and your favorite dessert to take some of the edge off a hectic, stressful day, particularly when combined with a little time to enjoy your own time, far away (as far as you can get) from the stress-inducers that seem to surround you.

Touch: When you’re overworked, overstressed, overwhelmed and just plain over it, find the time to escape and experience the power of touch. Schedule a chiropractic adjustment or a massage, or retreat into the soothing, stress-releasing luxury of a bubble bath and see how your attitude changes in a matter of moments.

See: The so-called “daily grind” is a major source of stress, and it only gets worse when the work hours get long and the days get short. In fact, during the winter months, many people never see the light of day, arriving at work before sunrise and leaving after sunset. Take a midday walk around the block and open your eyes to what the world has to offer. And at night, turn off the glare and light a few calming candles instead.

Smell: The next time you’re on the brink of losing it, let your nose take you to a better place. Sounds funny, but it’s oh so true. Just try to stay stressed after smelling your favorite food wafting up at you from your plate. And don’t discount the power of a scented candle or two; replace the unpleasantry of another dreary day with the aroma of peace and tranquility.

Hear: When was the last time you truly appreciated the lyrics, melody and arrangement of a song? Music has an incredible ability to soothe the soul, but many of us don’t take the time to listen – we just use it as background noise while working out or flip from song to song, station to station in the car. Tune out the stress and tune into the relaxing power of music.

If you’re feeling particularly stressed these days and are dreading the holiday crush and additional stress that’s sure to come, talk to your doctor for ways (above and beyond the above) to reduce stress and improve your life.

Keep Your Children Safe From Concussions

Children reap a variety of benefits from athletics. Organized sports in particular help foster a sense of teamwork, pride in accomplishment, individual drive and commitment, and of course, a background in physical fitness that is likely to stay with them their entire lives.

There’s also a risk of injury, of course, and the latest news isn’t encouraging. According to a study in the September 2010 issue of Pediatrics, which analyzed data from emergency-room departments nationwide, approximately half of the nearly 500,000 ER visits for concussions (from 2001-2005) involving children and adolescents 8-19 years of age were sports related. Football and ice hockey topped the team sports most likely to lead to concussion, while bicycling and playground activities accounted for the most non-team concussion injuries. Even more disturbing, an estimated 40 percent of concussions were suffered by younger children – ages 8 to 13.

Be familiar with the warning signs that indicate your child may have suffered a concussion, and talk to your doctor about steps you can take to reduce your child’s injury risk.

Don’t Miss Your Weight-Loss Goal

If you boil life down to a few fundamental concepts, goals are sure to be on the list. Much of life is about the goals you set and the journey you take to achieve them. Accomplish your goals – or even fail while trying your best – makes you a better person; don’t give it your all (or don’t set goals in the first place) and you’ll likely float adrift in life’s waters and end up somewhere you never intended (or wanted) to be. Here are three ways to miss a popular goal – weight loss. Make sure you’re not guilty of any of the following.

Overdo It: Enthusiasm is key when you’re trying to lose weight, but jump in headfirst and without any sense of pacing, and you’ll likely fail. Any good plan requires good planning; when it comes to weight loss, that means you need sensible goals and a plan of attack that’s reasonable, not extreme. Deprive yourself of all your favorite foods or become a slave to the gym, and you’ll burn out fast.

Make Excuses: Whether you’re fit as a fiddle or struggling with your weight, we’ve all had those days when working out and eating right were last on our list. The difference is in the choices we make – to fit in that workout or prepare that healthy meal, regardless of time constraints; or make every excuse imaginable for why we can’t. Remember, you’re only as busy as you convince yourself you are.

Lose Focus: Focus is the ultimate tool for achieving any goal; that means focusing on exactly what you’re trying to accomplish and then making sure you retain that focus throughout the process. Start off vaguely and with limited direction, and you’ll steer south before you know it. Instead, outline how much weight you want to lose, when you want to lose it by, and exactly how you’ll get there, step by step.

[Source: www.toyourhealthnewsletter.com]