Reduce Obesity with the 5 Meal Pattern.

17 Dec

New research from Finland has added even more evidence to what a lot of doctors, nutritionists, and fitness experts have known for a long time.  According to a population-based study of more than 4,000 people, eating five meals a day helps fight obesity, even in those with a genetic predisposition for obesity.  The meals were  breakfast, lunch, dinner, and two snacks.  The information use in the study was collected starting in utero and continued until the age of 16.

According to Science Daily: “A regular five-meal pattern was associated with a reduced risk of being overweight and obese in both sexes and with a reduced risk of abdominal obesity in boys.  Moreover, the regular five-meal pattern attenuated the BMI-increasing effect of the common genetic variants.  Conversely, skipping breakfast was associated with greater BMI and waist circumference.”

Also, the weight and health of a child’s parents matters a lot.  If either the mother or father is obese before pregnancy, it was a clear risk factor for the child to be obese during adolescence. If both parents had a BMI of 25 or more throughout the 16 years of the study, the risk of obesity of the child was much greater.

BMI is Body Mass Index and is a measure of body fat based on height and weight.  “Normal” BMI is 18.5 to 24.9, underweight is <18.5, overweight is 25 to 29.9, and obese is >30.  There has been quite a bit of controversy over the use of BMI because it may overestimate body fat in athletes and others who have muscular builds and it may underestimate body fat in older persons and others who have lost muscle mass.

What Mothers do that Increases the Rate of Bipolar Disorder in Their Children…

Smoking during pregnancy is known to contribute to significant problems in utero and following birth, including low birth weight and attention difficulties.  Now, a study published in the American Journal of Psychiatry finds, “After adjusting for potential confounders, offspring exposed to in utero maternal smoking exhibited a twofold greater risk for bipolar disorder… Prenatal tobacco exposure may be one suspected cause of bipolar disorder.”  Like almost all studies, the researchers report that more research needs to be done to rule out other factors.  But, no one needs more research to know that smoking is bad for you and your children both before and after they are born.

Remember, we’re always here to help your body heal and maintain the pain free body you deserve.

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Lack of Sleep Can Cause Weight Gain.

17 Dec

One of the more profound ways lack of sleep promotes weight gain is by influencing the hormones that control both hunger and satiety.  For instance, chronic sleep deprivation raises levels of the stress hormone cortisol.  Cortisol tells the body it needs more energy to meet the demands of stress, which causes an increase of hunger and cravings.

Lack of sleep also increases grehlin, a hormone that promotes hunger and fat storage.  Sleep deprivation also decreases leptin, the satiety hormone that tells you when you’ve had enough to eat.  So in a double whammy, lack of sleep both increases hunger and inhibits the ability to feel full.  The result is a natural inclination to eat more and more frequently.

Unfortunately, weight gain due to sleep deprivation doesn’t only happen slowly over time.  Just a few nights of sleep deprivation can pack on pounds.  Sleep deprivation makes fat cells less sensitive to insulin, the hormone that ushers glucose into cells so they can produce energy.  In effect, it makes a person more insulin resistant, which is a stepping-stone to obesity and diabetes.

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A Quick, Easy, and Fun Way to Boost Your Immune System.

17 Dec

Few would disagree that raising children is more difficult today than ever before. Many people believe the world has become much more complex and children are exposed to many things much earlier in life than their parents would like them to be, if at all.

It’s not uncommon for young kids to surf the net unsupervised and see things not meant for young eyes.  When not online, children often watch hours and hours of adult-oriented programs on countless TV channels.

Even when children are not exposed to adult content, marketers have the ability to reach them in many different ways with increasing frequency.

One example is the use of superstar athletes to sell them products.  When athletes are used to sell sneakers and apparel, the only danger is to your bank account.  But, other products hawked by the top pros are not so harmless…

A study by the Rudd Center for Food Policy and Obesity at Yale, and published in the November issue of Pediatrics, shows that a majority of food and beverage brands endorsed by professional athletes are for unhealthy products like sports beverages, soft drinks, and fast food.

Researchers selected the top 100 professional athletes based on their endorsement value according to a 2010 report in Business Week.

According to Yale News: “Of the 512 brands associated with these athletes, food and beverage brands were the second largest category of endorsements behind sporting goods. We found that LeBron James (NBA), Peyton Manning (NFL), and Serena Williams (tennis) had more food and beverage endorsements than any of the other athletes examined.  Most of the athletes who endorsed food and beverages were from the NBA, followed by the NFL, and MLB.”

The top three athlete food endorsements came from:  #1 sports drinks, #2 soft drinks, and #3 fast foods. One thing is shocking:  Of the 46 beverages endorsed, 93% received

ALL of their calories from added sugar.

The study’s lead author, Dr. Marie Bragg, writes, “The promotion of energy-dense, nutrient-poor products by some of the world’s most physically fit and well-known athletes is an ironic combination that sends mixed messages about diet and health.”

The researchers also opined that professional athletes should be aware of the “health value” of the products they are endorsing and use their star status to sell healthier products.

Here is one issue that was not raised in the study: Are these athletes telling the truth?  Do they actually eat this junk food and drink this sugar?  Is it really something that helped them become some of the world’s greatest athletes?

Clearly, this is a difficult issue for parents trying to raise healthy children.  Do you tell your children that their sports idol is probably not telling the truth and only saying he or she eats those products just to make money?

Even if they actually do eat or drink what they endorse, it is nearly impossible for adolescents to understand that sometimes people succeed in spite of something they do, not because of it.

Did LeBron James really become one of the greatest basketball players who ever lived by eating fast food burgers, donuts, and drinking sugar-filled soda?  Who knows?  But we do know this, according to Forbes, he gets paid $42 million a year in endorsements, and a chunk of that is from companies selling fast food, donuts, and sodas.

But the real question is:  If he actually does eat and drink this junk, how good would he be if he didn’t?

An even better question is:  As a parent, what’s the best way to counteract all that star power and expert marketing?

There is no perfect answer, but two things will help:  (1) leading by example, and (2) communication.

The only person you can really control is yourself.  Choosing to eat healthy, exercise, reduce stress, and be an honest, ethical person is not only one of the best things for you, but it is one of the best things you can ever do for your children.

If you are stressed out about all this, or life in general, here is a great way to reduce stress NATURALLY…

Research has clearly shown that stress is a serious health problem.  It can lead to high blood pressure, heart disease, weight gain, and diabetes.

In other words, it makes you age faster, look older, and shortens your life.  The best possible scenario would be to eliminate all stress from your life, but everyone knows that is impossible.

That’s why is it so important to learn to deal with and manage stress in a healthy way.

One of the biggest problems with stress is how it affects sleep.  Getting the proper QUANTITY and QUALITY of sleep is one of the most important aspects of staying healthy.

Sleep is when your body and mind repair and rejuvenate. Many studies have shown how devastating not getting enough quality sleep can be on the mind and body.

Here’s where it gets good:  Most people think they simply do not have enough time to get enough sleep.  But, in most cases, it is the quality of sleep that is hurting them, not the total hours.

Those who have the ability to relax and enter deep sleep need much less sleep than those who are stressed and hardly ever reach deep sleep. This is one reason so many people practice meditation.  Experts at meditation say they can induce a state of relaxation that achieves in minutes what most people cannot after hours of restless sleep.

Now a recent study from Loyola University says there is another great way to relax and reduce stress.  According to the study, taking a walk is a great way to relieve stress and taking a walk in the woods or in nature is much better for reducing stress and improving health.

According to Dr. Aaron Michelfelder, Professor of Family Medicine at Loyola University, “When we get to nature, our health improves, our stress hormones rise all day long in our bloodstream and taking even a few moments while walking to reconnect with our inner thoughts and to check in with our body will lower those damaging stress hormones.  Walking with our family or friends is also a great way to lower our blood pressure and make us happier.”

Walking in nature increases your white blood cells, lowers your pulse rate, lowers your blood pressure, and reduces the stress hormone cortisol. But wait, there’s more! Recent research from Japanese scientists shows that walking in the woods may help fight cancer because plants emit phytoncides, chemicals that helps protect plants from rotting insects. Phytoncides help your body’s immune response to cancer when they are inhaled.

One last relaxation tip is to stay away from electronic screens (like a computer) at night because they “activate” the brain and can make it difficult to sleep.

Don’t forget, if you ever have any questions or concerns about your health, talk to us. Contact us with your questions. We’re here to help and don’t enjoy anything more than participating in providing you natural pain relief.

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Fibromyalgia and the Importance of Diet.

16 Dec

Fibromyalgia (FM) management involves many treatment approaches. As was pointed out last month, the importance of sleep quality, hormonal balance, infection management, nutritional supplementation, exercise and more was discussed as the “SHINE” approach. This month, we are going to explore how important diet is in the management of FM.

It’s been said that one of the most powerful tools the FM patient has in their possession is their FORK because, “…food becomes cells.” That is to say, the food we eat is used to build cells, tissues, and support our organ systems. The National Fibromyalgia Association (NFA) has reported that all FM patients have some common physiological abnormalities that include:

Too much Substance P (a pain producing neurotransmitter).

Too little tryptophan (an essential amino acid that helps make serotonin which helps mood and many other things).

Not enough serotonin (a brain neurotransmitter that fights depression)..

Abnormalities in muscle cells, especially the mitochondria that provides energy (ATP) to the cell.

With the exception of substance P, we can control ALL of the above, at least in part, with diet and eating the right food. The following 7 nutritional recommendations can make a significant improvement for the FM sufferer:

ELIMINATE FOOD TRIGGERS: Eliminate foods that irritate the digestive system. The NFA reports that 40% of FM patients have irritable bowel problems and food sensitivities that trigger abdominal pain, diarrhea, and headaches. Common food triggers include: monosodium glutamate (MSG), caffeine, food coloring, chocolate, shrimp, dairy products, eggs, gluten, yeast, milk, soy, corn, citrus, sugar and aspartame. Regarding aspartame and MSG – a 2010 study out of France reported FM symptoms subsided significantly after eliminating both from the diet, as they found that they stimulated certain neurotransmitters.

EAT MORE TURKEY! That’s because turkey contains tryptophan, an essential amino acid that can help combat chronic fatigue and depression, which are common FM symptoms. In a large NFA 2007 survey of 2,596 FM patients, about 40% of the group complained of energy loss. Tryptophan is only acquired through food as our bodies cannot make it or convert it from other substances. Tryptophan is needed by our body to make serotonin (the “happiness hormone”) which improves our mood and makes melatonin, the chemical that helps us sleep deeply. Hence, to fight fatigue, avoid the food triggers mentioned in #1 and increase tryptophan, which can be found in certain protein rich foods such as cold-water fish (salmon, tuna, anchovies, and mackerel), nuts and seeds, soy (soymilk, tofu, and soybeans), turkey, and yogurt. Many of these foods also contain tyrosine, which increases levels of brain neurotransmitters dopamine and norepinephrine. These brain neurotransmitters help with cell messaging, alertness, and reduce cognitive “fog,” often described by FM sufferers. Also consider taking melatonin if sleep is an issue.

EAT MORE SARDINES! Okay, turkey is more “palatable,” but sardines have the ability to reduce muscle pain, of which, according to the NFA survey, 63% of FM sufferers experience. This is thought to be due to coenzyme Q10 (CoQ10) deficiency, essential for muscle function and found in sardines and organ meats. Of course, if these natural food approaches don’t appeal to you, a CoQ10 supplement may be easier. In two studies, FM patients were found to be 40% deficient in CoQ10, and 30% experienced less muscle pain and fatigue after taking 300mg/day for 9 months.

If you, a friend or family member requires care for FM, we sincerely appreciate the trust and confidence shown by choosing our services!

 

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Carpal Tunnel Syndrome – What Makes My Hands Numb?

16 Dec

Carpal Tunnel Syndrome (CTS) sufferers frequently report a cluster of symptoms, but almost all have one symptom in common – numbness, usually in digits 2-4 on palm-side of the hand. CTS is usually attributed to an over-use type of injury such as repetitive work including (but not limited to): typing, assembly work, packaging jobs, machine operators, and many more. Last month, we discussed CTS “Facts” and learned many important points about CTS. This month’s focus centers around the common question, “….where is this numbness coming from?”

To answer this, let’s review the anatomy: The carpal tunnel is made up of 8 small “carpal bones” that form an arch or tunnel, and the base of the tunnel is formed from the transverse carpal ligament. There are nine tendons that attach muscles in the forearm to each finger and work when we grip or form a fist with our hand. Wiggle your fingers and look at your wrist and forearm – do you see all the activity or movement going on?

The tendons travel through sheaths which help lubricate the sliding tendons. When we move our fingers fast (such as typing, playing piano, performing assembly work, etc.), friction and heat builds up, resulting in swelling. If adequate rest does not occur, the increased pressure from the swollen tendons end up squeezing all the contents within the tunnel, which includes the median nerve. It’s the median nerve pinch that results in the numbness, tingling, and/or pain into the index, third and forth fingers.

There are other conditions that can either complicate or cause CTS. These include: hypothyroid disease (due to myxedema), diabetes (due to neuropathy), inflammatory arthritis (of which there are several kinds – rheumatoid is the most common), and pinching of the nerve either in the neck, shoulder, elbow or forearm (called double or multiple crush syndrome).

The reason chiropractic helps so much is that we can alleviate the pressure on the nerve from the neck down to the wrist and restore nerve function. This alleviates the multiple sleep interruptions, weakness in the grip that is so common, as well as helping to restore the nerve’s function. Many studies support the success of chiropractic and CTS – try it first as surgery should be the last resort.

We realize you have a choice in who 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 require care for CTS, we would be honored to render our services.

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Can Chiropractic Help the Post-Surgical Patient?

16 Dec

Low back pain (LBP) accounts for over 3 million emergency department visits per year in the United States alone. Worldwide, LBP affects approximately 84% of the general population, so eventually almost EVERYONE will have lower back pain that requires treatment! There is evidence dating back to the early Roman and Greek era that indicates back pain was also very prevalent, and that really hasn’t changed. Some feel it’s because we are bipedal (walk on two legs) rather than quadrupedal (walk on four limbs). When comparing the two, degenerative disk disease and spinal osteoarthritis are postponed in the four-legged species by approximately two (equivalent) decades. But regardless of the reason, back pain is “the rule,” NOT the exception when it comes to patient visits to chiropractors and medical doctors. Previously, we looked at the surgical rate of low back pain by comparing patients who initially went to spinal surgeons vs. to chiropractors, and we were amazed! Remember? Approximately 43% of workers who first saw a surgeon had surgery compared to ONLY 1.5% of those who first saw a chiropractor!  So, the questions this month are, how successful IS spinal surgery, and what about all those patients who have had surgery but still have problems – can chiropractic still help them?

A review of the literature published in the Journal of the American Academy of Orthopaedic Surgeons showed that in most cases of degenerative disk disease (DDD), non-surgical approaches are the most effective treatment choice (that includes chiropractic!). They report the success rate of spinal fusions for DDD has been only 50-60%. The advent of artificial disks, which originally proposed to be a “cure” for symptomatic disk disease, has fared no better with possible worse long-term problems that are not yet fully understood. They state, “Surgery should be the last option, but too often patients think of surgery as a cure-all and are eager to embark on it.” They go on to write, “Also, surgeons should pay close attention to the list of contraindications, and recommend surgery only for those patients who are truly likely to benefit from it.” Another study reported that, when followed for 10 years after artificial disk surgery, a similar 40% of the patients treated failed and had a second surgery within three years after the first! Similar findings are reported for post-surgical spinal stenosis as well as other spinal conditions.

So what about the success rate of chiropractic management for patients who have had low back surgery? In a 2012 article, three patients who had prior lumbar spinal fusions at least two years previous were treated with spinal manipulation (three treatments over three consecutive days) followed by rehabilitation for eight weeks. At the completion of care, all three (100%) had clinical improvement that were still maintained a year later. Another study reported 32 cases of post-surgical low back pain patients undergoing chiropractic care resulted in an average drop in pain from 6.4/10 to 2.3/10 (that means pain was reduced by 4.1 points out of 10 or, 64%). An even larger drop was reported when dividing up those who had a combination of spinal surgeries (diskectomy, fusion, and/or laminectomy) with a pain drop of 5.7 out of 10 points!

Typically, spinal surgery SHOULD be the last resort, but we now know that is not always practiced. IF a patient has had more than one surgery and still has pain, the term “failed back syndrome” is applied and carries many symptoms and disability. Again, to NOT utilize chiropractic post-surgically seems almost as foolish as not utilizing it pre-surgically! GIVE US A CALL!!!

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 back pain, we would be honored to render our services.

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