Which came first, the chicken or the egg? People have debated this question for millennia and there is still not a clear answer. However, there is another debate that is probably much more important to you. Knowing the answer to this other debate may give you more energy, improve your health, and make you feel much better.
What is this debate? Here it is…
Does Junk Food Make People Lazy
or Do Lazy People Eat Junk Food?
There is a belief that people who eat junk food and become overweight do so because they are lazy. But, a new study conducted at the University of California, Los Angeles (UCLA) found the opposite to be true.
According to Science Daily, “Life scientists led by UCLA’s Dr. Aaron Blaisdell placed 32 female rats on one of two diets for six months. The first, a standard rat’s diet consisted of relatively unprocessed foods like ground corn and fish meal. The ingredients in the second were highly processed, of lower quality, and included substantially more sugar – a proxy for a junk food diet.
“After just three months, the researchers observed a significant difference in the amount of weight the rats had gained, with the 16 on the junk food diet having become noticeably fatter.”
Dr. Blaisdell reports that the rats on the “junk food” diet became obese while the rats on the healthier, more natural diet did not. The researchers also noted that as they gained weight, the rats on the junk food diet demonstrated impaired physical performance and required more rest to perform basic tasks. This suggest laziness and fatigue are caused by eating poorly and gaining weight, not the other way around.
In this study, “junk food” was described as, “highly processed, of lower quality, and included substantially more sugar.”
Most Americans eat a diet high loaded with processed foods that contains a lot of sugar and most Americans are also either overweight or obese. In fact, according to studies published in the Journal of the American Medical Association, more than 2 in 3 adults are considered to be overweight or obese and more than 1 in 3 adults are considered obese. More than 1 in 20 adults are considered to be extremely obese. About one-third of children and adolescents ages 6 to 19 are considered to be overweight or obese and more than 1 in 6 children and adolescents ages 6 to 19 are considered to be obese.
One of the most common complaints many people have is being tired and fatigued. Next time you go out to eat, just eavesdrop on the conversations taking place around your table. EVERYONE IS EXHAUSTED.
So, is it your fault if you are overweight, tired, and fatigued? Perhaps not. Processed, high-sugar content foods have been heavily marketed for decades, especially to children. They are much more accessible and cheaper, and many times, food labeling can be misleading or even deceptive. If you do not have a degree in biochemistry, you can easily be fooled. To make things even worse, serious evidence is accumulating that sugar is very addictive.
According to a WebMD article on sugar, “Sugar fuels every cell in the brain. When you overload on sugary foods, it may alter the parts of the brain that control how much you eat. In lab studies, rats that binged on sugar had brain changes like those of getting off drugs. In humans, just seeing pictures of milkshakes triggered brain effects like those seen in drug addicts. It was strongest in women whose answers showed they were more hooked on eating.”
Clearly, quitting a diet of processed and sugar-filled food is not an easy task for many people, which is why so many people try and fail. Many end up quitting for a certain time and falling back into their old ways. This is referred to as the “yo-yo effect” and can lead to serious weight gain.
Understanding this issue is the first step to making a lifetime change, a change where you finally lose weight and keep it off. Just as important, your energy levels will rise so you will not constantly feel tired and fatigued. Oh, and another thing, you may not get sick as much…
The researchers at UCLA found that the rats on the junk food diet grew a large amount of tumors throughout their bodies by the end of the study. Those on the more nutritious diet had fewer and smaller tumors that were not as widespread.
If this research is correct, processed foods high in sugar are the cause of weight gain, fatigue, and may contribute to serious health problems.
On top of all that, they are most likely very addictive.
What About Exercise?
There is no doubt exercise is good for you. There is plenty of research in that regard. But, there is one thing you must understand: You cannot exercise away a bad diet.
This is probably the most common misunderstanding and mistake when it comes to losing weight and increasing energy.
Eating processed foods full of sugar will create weight gain and fatigue no matter how much you exercise. In fact, eating poorly will make exercise extremely difficult because of the fatigue it causes.
If you want to lose weight and have more energy, it is highly recommended you cut processed foods that are loaded with sugar from your diet.
One more thing: New research shows that the average lifetime medical costs for an obese child are $19,000 higher than those of a child of normal weight who maintains normal weight through adulthood. These are direct costs and are probably higher when factoring in indirect costs. Cutting processed foods that are high in sugar from your child’s diet could have a huge impact on their life and healthcare costs.
Do Lazy People Eat Junk Food or Does Eating Junk Food Make People Lazy? Study offers surprising answer…
30 JunChiropractic and Blood Sugar?
26 JunOne of the tenets of chiropractic care is to manage the health and restore function of the patients entering our office, not limited to any one system of the body but rather manage …THE WHOLE PERSON. With this primary care responsibility, knowledge and understanding of the patient who presents with either controlled or uncontrolled blood sugar abnormalities is necessary, as it is a very important aspect of their health and well-being. How does the blood sugar level affect the body, and what can chiropractic do in the management of the patient with blood sugar abnormalities?
Glucose (sugar) is the primary source of energy for our body’s cells, and the level that exists in our blood is tightly regulated by insulin produced by the pancreas. Essentially, when we eat carbohydrates (simple or complex), the blood sugar level goes up and triggers insulin to increase, which in turn lowers the blood sugar level to keep it in a fairly tight range (usually within 80-110 mg/dl, with a mean of 100). Your blood sugar level is typically lowest in the morning, which makes it the best time to check the level BEFORE EATING (called “fasting” blood sugar or, FBS) as it will elevate after eating for an hour or two and then gradually normalize. It can dip down below the “fasting” level usually in the third to fourth hour after eating, at which time symptoms of low blood sugar or, “hypoglycemia” can occur (tired, difficulty concentrating, light headed, rapid heart rate, etc.). In a “normal” person, the peak of blood sugar after eating usually reaches a maximum of 140 mg/dl (with 125 being the limit in a non-fasting sample) vs. the “controlled” diabetic who peaks out <180mg/dl, above which glucose will start showing up in the urine and is detectable with a urinalysis (dip sticks can be purchased at any pharmacy). When the blood sugar is high, the term “hyperglycemia” is used (too low = “hypoglycemia”). In general, we can tolerate levels that are too high better than levels that are too low, so IF you ever find a person passed out and they are wearing a bracelet indicating diabetes, you must ASSUME that they are hypoglycemic first as levels below 40 mg/dl can be life-threatening and a sugar-rich drink or food is appropriate (if they are conscious of course – if not, call 911!). Diabetes mellitus is diagnosed when the fasting blood glucose level are persistently high (the fasting range allowed for a “controlled diabetic” is 90-130 mg/dl) and is the most common cause of hyperglycemia.
In patients with diabetes mellitus, the blood sugar literally makes the blood thicker (think of molasses) making it hard for it to pass through the smaller blood vessels (called capillaries). This is why the eyes, kidneys, and the toes / feet are so susceptible to damage, as blood can’t get through the small vessels in these locations. Though larger scaled studies are needed, numerous case studies have been published that report success in reducing A1C levels, blood glucose levels, and the amount of insulin needed in both type 1 and type 2 diabetes mellitus in patients of various ages, including a four-year-old type 1 diabetic. There are several published case reports showing that chiropractic adjustments applied to the upper neck and mid-back regions, the areas where nerve supply to the pancreas, have benefited diabetics. Nutritional recommendations have also been reported as beneficial in many case reports. The authors of these case studies have recommend larger studies to investigate the efficacy of these treatments.
We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs. If you, a friend, or family member requires care, we would be honored to render our services.
Whiplash Self-Care: Part 1.
24 JunWhiplash is a condition that can occur from MANY causes – in fact, anything that results in a sudden change in the head/neck position. Usually, there is a rapid acceleration that injuries the soft tissues around the neck area by stretching them beyond their limits. Hence, the more accurate terms for whiplash are, “cervical acceleration-deceleration” or CAD as it describes the mechanism of the injury and “whiplash associated disorders” (WAD) describing the degree of injury.
Most commonly, when we think about whiplash, we immediately envision a motor vehicle collision (MVC), but prior to the invention of the automobile, the term “railroad spine” was coined to describe injuries to the neck from crashes that occurred between trains. Since then, due to pilots landing planes on aircraft carriers, sports injuries, and the rise of the automobile, this once rare condition has affected MOST of us at some point in time!
Today’s topic will focus on self-care. What can you and I do for ourselves WHEN we suffer a CAD injury? Since there are different levels of injury severity, keep in mind that EACH CASE IS UNIQUE and we will ONLY be discussing general options. So ALWAYS let your symptoms guide you in the process of care – that is, if you feel a sharp, piercing/stabbing, activity or movement stopping type of pain, STOP!!! Don’t further injure your tissues!!! We will discuss a common WAD II injury (soft-tissue injury limiting motion but not injuring nerves) and we’ll look the acute and sub-acute stages of the injury.
Stage 1 – ACUTE: The inflammatory phase (up to 72 hours). ICE is necessary to decrease swelling (inflammation). Limit motion but try NOT to use a collar unless you have no choice as even small movements that avoid the sharp/knife-like pain are better than no movement at all. A collar may be needed when driving (especially if the roads are bumpy)! Anti-inflammatory herbs like ginger, turmeric, boswellia, bioflavonoid, and others reduce inflammation WITHOUT irritating the stomach, liver, kidneys, and will NOT inhibit the chemicals needed for healing (like NSAIDs do!). Chiropractic care SHOULD begin ASAP after an injury. We may only use gentle manual traction and/or mobilization, also staying within reasonable pain boundaries. It’s been well proven that early movement is best!
Stage 2 – SUB-ACUTE: The repair phase (72 hours to 14 weeks). Ice can continue if it helps control pain. You can also alternate ice and heat at 10/5/10/5/10 minutes, starting and ending with ice (it “pumps” the tissues). Cervical range of motion (ROM) exercises with LIGHT resistance (use 1 or 2 fingers against the head and push in a forward, backward, sideways, and rotating directions first with “isometrics” – not moving the head, and when tolerated, “isotonic” – moving the head against the LIGHT pressure applied in BOTH directions within the range that avoids sharp/knife-like pain. Movement, strength, pain, and coordination are ALL better managed when light resistance + motion is used vs. not moving (isometrics). Self-applied methods of performing “myofascial release” (which we will teach you) include: Self-massage, the use of a tennis ball and/or foam roll, the use of a TheraCane or Intracell (Exercise Stick), and others. During this repair phase, chiropractic adjustments REALLY help!!! We will continue this discussion next month!!!
We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs. If you, a friend, or family member requires care for Whiplash, we would be honored to render our services.
Headaches: How Does Chiropractic Help?
23 JunHeadaches (HA) can be tremendously disabling, forcing sufferers away from work or play into a dark, quiet room to minimize any noise and light that intensifies the pain. According to the National Headache Foundation, there are over 45 million Americans who suffer from chronic, re-occurring headaches, of which 28 million are of the migraine variety. Also, approximately 20% of children and adolescents deal with headaches that can interfere significantly with their daily routines. There are many different types of headaches and many sub-types within the main categories. Here are a few: Tension HA (also, called cervicogenic HA), migraine, mixed headache syndrome (a mixture of migraine and tension HAs), cluster (less common but the most severe), sinus headaches, acute headaches, hormone headaches, chronic progressive headaches (traction or inflammatory HAs), and MANY more! Just “GOOGLE” “headache classification” for the daunting list! Let’s take a look at how chiropractic manages these headaches!
According to a study completed in 2005, a review of the published literature revealed good evidence that intensity and frequency of HAs are indeed helped by chiropractic intervention. They limited their review to cervicogenic headaches and spinal manipulation and noted the need for larger scale studies. The well-respected Cochrane database reported spinal manipulation (SM) as an effective treatment option with short-term benefits similar to amitriptyline, a commonly prescribed medication for migraine HA patients.
For cervicogenic HA, the combination of neck exercises and SM was found to be effective in both the short- and long-term, and SM was superior to massage or placebo (sham or “fake” manipulation). Regarding the question of treatment frequency of SM plus up to two modalities (heat and soft tissue therapy), a preliminary study found that when comparing patients receiving one, three, or four visits per week for three weeks, those receiving 9-12 treatments during the three weeks had the most benefit. Regarding the questions, “what is affected by SM” and, “why does SM work” for cervicogenic HA patients, a study describes the intimate relationship between the upper cervical nerve roots (C1-3), the trigeminal (cranial nerve V), the spinal accessory (cranial nerve XI), and the vascular system. Inflammation within these structures and their relationship with the trapezius and SCM muscles help us understand the “why” and “how” of SM and referred pain pattern to the face and head in those with cervicogenic HAs. Realizing this is a bit “technical”, feel free to GOOGLE these structures and you’ll appreciate the close proximity they have to each other and how adjustments, or SM, applied to the upper cervical spine can affect this region. It has also been reported that SM and strengthening of the deep neck flexor muscles benefits the cervicogenic HA patient. Many HA sufferers have combinations of symptoms including dizziness, neck pain, concentration “fog”, fatigue, and others, which were found to also respond to SM applied to the upper cervical spine. One study reported a 36% reduction in pain killer medication use in a group of cervicogenic headache patients receiving SM but no reduction in the patient group receiving soft-tissue therapy. The list of research studies goes on and on! So WHAT are you waiting for? TRY CHIROPRACTIC for your headache management!!!
We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs. If you, a friend, or family member requires care for headaches, we would be honored to render our services.
Fibromyalgia “(More) Facts”
19 JunFibromyalgia (FM) has been described as being a “myth” as well as “real” (and probably everything in between the two). This is a VERY controversial disorder that some doctors push under the rug by saying, “….there is no such thing,” while others stake their reputation on it. So with this wide variance in attitude and beliefs about FM, what ARE the facts?
Fibromyalgia has been defined as, “…a complex chronic pain disorder that affects an estimated 10 million Americans” (ref: National Fibromyalgia Association). Women are affected the greatest, but it can affect men and children as well. This condition can be subtle, hardly interfering with life and all of its activities to being totally disabling, disallowing participation in work and the most desired aspects of daily living.
DIAGNOSIS: In 1990, the American College of Rheumatology (ACR) introduced the diagnostic criteria for FM. This includes a patients history of “wide spread pain” for at least three months, AND pain in 11 or more of the 18 specifiic tender points using 4 kg of pressure. Due to the significant controversy about the reality of the disease (as stated in the opening paragraph), ONLY a physician knowledgable about FM should make the diagnosis. Along with this diagnostic responsibility, ALL other conditions having similar presenting symptoms as FM, “…must be ruled out” BEFORE making the diagnosis of FM.
SYMPTOMS: Though the hallmark of FM is widespread, generalized pain (in all four body quadrants), a number of other symptoms are common amongst FM sufferers. Some of these include fatigue (moderate to severe), sleep disorders, brain fog, irritable bowel syndrome (IBS), headaches (including migraine), anxiety, depression, and environmental sensitivities. Studies suggest that there is a “neuroendocrine” (nerves and hormones) abnormality that may contribute to the FM symptoms.
CAUSES: Research has found a genetic link, as FM is OFTEN seen in several family members (among siblings and/or mothers and their children). “Secondary fibromyalgia” arises AFTER other health-related issues occur such as physical trauma (like an acute injury or illness), which can act as a “trigger” for initiating FM. Recently, more attention has been directed to the central nervous system as the “underlying mechanism” for developing FM. Here, the threshold or level of a stimulus that triggers a painful response is found to be much lower in FM patients compared to a healthy group of people (this is called “central sensitization”). Thus, a pain response is amplified in the FM patient due to this lowered threshold of pain tolerance.
TREATMENT: As there is NO KNOWN cure for FM, symptomatic support and functional improvement are two important primary goals when treating patients with FM. In the medical world, there are MANY drugs that have been utilized for FM (such as sleep aids, muscle relaxers, anti-inflammatory, analgesics, and anti-depressants / -anxiety meds). ALTERNATIVE therapies include massage therapy, chiropractic, myofascial release, acupuncture, herbal supplements, yoga, and other exercise approaches such as swimming and/or simply walking are popular care options for many FM patients. Increasing rest, pacing daily activities (to avoid “over-use”), stress management (relaxation tapes, exercise, and nutritional support can ALL HELP reduce FM symptoms and improve quality of life!
If you, a friend or family member requires care for Fibromyalgia, we sincerely appreciate the trust and confidence shown by choosing our services!
It’s not “fat” but what kind of fat you eat that makes your belly bigger!
17 JunThis month, the United States Food and Drug Administration (FDA) asked all processed food manufacturers to add an “Added Sugars” category to food labels. Food manufacturers are fighting the FDA on this request. We hope (for the sake of your longevity and health) that the FDA wins because added sugars and syrups (as well as simple carbs) are three of the Five Food Felons™.
Two other members of the Five Food Felons™ are saturated and trans fats. The FDA has proposed banning trans fats (we hope the FDA wins here as well). But the big news for your health is a study published this past month showing that the type of fat you eat—saturated versus unsaturated—makes a bigger difference than we thought. Saturated fat include palm and coconut oil (despite what Dr. Oz used to say), as well as two-legged animal skin (birds) and fat from four-legged animals.
In this brilliant study conducted at Uppsala University, subjects were given 750 extra calories a day for seven weeks in muffins that were made largely with saturated fat (one group) or unsaturated fat (the other group).
While both groups ate more fat and gained weight, those who consumed saturated fat gained fat in their bellies that we know turns on genes that cause inflammation (which causes things like arthritis). The participants who ate the muffins with unsaturated fat showed an increase of fat in their muscles and they also gained muscle mass and there were no apparent signs of inflammation. The health admonition is not to “avoid fat”, but avoid these specific fats (saturated fats).
Are avoiding heart disease, wrinkles, and arthritis not enough to make you change the way you cook and how you order when you eat out? In two other recent studies, avoiding higher blood sugar levels and avoiding saturated fat was associated with much less cognitive decline in animal models and in humans (read, avoiding memory loss and dementia).
If you want to live long and healthfully, with less disability, you just can’t exercise the calories away and stay healthy. You need to choose the right foods. Avoid added sugars and syrups, and any grain that isn’t 100% whole grain, plus all trans-fat, and as much saturated fat (including coconut and palm oil) as you can.
These five food felons cause damage to your proteins or turn on genes that cause you to suffer.
Now, almost no one can totally avoid saturated fat and added sugars, but if you stay at less than 4 grams of either in any hour and less than 20 grams of either in a day, you will place yourself in among the healthiest eaters, and that will help keep you well and vigorous for longer…and YES YOU GET A DO-OVER. So, change now. In five years, it will be as though you never consumed saturated fat or added sugars. And let’s hope the FDA wins its labeling battles so it becomes easy for you to live long and with fewer disabilities along the way.
Thanks for reading. And feel free to send more questions–you can always send us questions at youdocs@gmail.com, and some of them we may know enough to answer (we’ll try to get answers for you if we do not know).
Young Dr. Mike Roizen (aka, The Enforcer)
NOTE: You should NOT take this as medical advice.
This article is of the opinion of its author.
Before you do anything, please consult with your doctor.
You can follow Dr Roizen (and get updates on the latest and most important medical stories of the week) on twitter @YoungDrMike.
Feel free to continue to send questions to youdocs@gmail.com. You can follow Dr Roizen on twitter @YoungDrMike (and get updates on the latest and most important medical stories of the week). The YOU docs have a new web site: YOUBeauty.com and its companion BeautySage.com the only site we know of where you can find skin products proven to meet the claims (opened for business on June 1st, 2012), and a new book: YOU: The Owner’s Manual for Teens.
Michael F. Roizen, M.D., is chief wellness officer and chair of the Wellness Institute at the Cleveland Clinic. His radio show streams live on http://www.healthradio.net Saturdays from 5-7 p.m . E-mail him questions at YouDocs@gmail.com. He is the co-author of 4 #1 NY Times Best Sellers including : YOU Staying Young and YOU: The Owner’s Manual. He is Chief Medical Consultant to the two year running Emmy award winning Dr Oz show– The Dr Oz show is #2 nationally in daytime TV. See what all the fun is about, and what he, The Enforcer, is up to. Check local listings or log onto DoctorOz.com for channel and time. And for more health info, log onto youbeauty.com anytime.
