Chocolate – Is It Actually “Good” for Me?

28 Apr

Often referred to as a “sinful indulgence,” chocolate is usually not thought of as a healthy food choice. However, in the last 20-30 years, there has been growing evidence that there are indeed health benefits associated with chocolate consumption! Let’s take a closer look!

Chocolate is made from tropical Theobroma cacao tree seeds. The earliest use of chocolate dates back to the Olmec civilization in Mesoamerica (1200 – 400 B.C.E.), the precursor to the Mayan and Aztec cultures (currently the states of Veracruz and Tabasco). Following the 15th/16th centuries, chocolate became extremely popular in Europe. Today, millions indulge daily on this unique, rich, and sweet-tasting food with the average American consuming around 4.5 kg (close to 10 pounds) per year!

So what is it in chocolate that makes it so good? The answer includes its richness in flavonoids and flavanols (such as anthocyanidin and epicatechins). In general, the darker the chocolate, the greater the amount of flavonoids and flavanols. These substances are thought to have antioxidant properties, which help neutralize free radicals—nasty things that can damage cells all over the body. Inflammation as well as pollution, UV exposure, and cigarette smoke all increase free radical production. This leads to oxidative stress, which is closely associated with heart disease, cancer, arthritis, stroke, immune deficiency, and more!

Studies have shown that chocolate can reduce both blood pressure and the chance for stroke! Cocoa flavanols are reportedly helpful in reducing inflammation and relaxing blood vessels, which lowers blood pressure, lowers total cholesterol, and increases the “good guy blood fat” or high-density lipoproteins (HDLs). All of this adds up to a reduced risk of heart disease and stroke!

A study published in 2012 looked at the association between chocolate consumption and the risk of stroke in a population of over 30,000 men in Sweden over a ten-year time frame. They found that moderate consumption of chocolate may lower the risk of stroke—“moderate” meaning about 63 grams/week (there are about 43 grams of chocolate in an average chocolate bar). Another study found that fruits and vegetables also lower the risk of stroke as did drinking four cups of black tea per day.

Getting back to chocolate, there may also be a link between eating chocolate and improved cognitive (brain) function. So not only is it smart to eat chocolate, but it may also MAKE YOU SMARTER! This correlates well with an association between dementia prevention and chocolate consumption. Harvard Medical School scientists suggest that two cups of hot chocolate a day may keep the brain healthy and prevent memory decline in older people. Another active ingredient in chocolate is lavado, in which a 2014 study found may reduce or block damage to nerve pathways found in Alzheimer’s disease patients.

Of course, there are “down sides” to eating chocolate. One is the sugar and calorie issue with the negative side effects of obesity, tooth decay, and diabetes. Another is an increased risk of forming calcium oxalate kidney stones, as chocolate / cocoa are high in oxalate. To gain the benefits of cocoa without the worry of sugar and calories, you can purchase cocoa-rich powders and supplements that can be added to beverages. So ENJOY your chocolate, but remember moderation, like in so many other things in life, is “KEY!”

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.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE!  FOR A FREE NO-OBLIGATION CONSULTATION CALL 717-697-1888

Whiplash & Recovery – How Long Does It Take?

26 Apr

First, what is whiplash? It’s a lot of things, which is why the term WAD or Whiplash Associated Disorders has become the most common term for the main signs and symptoms associated with a whiplash injury. WAD is usually associated with a motor vehicle collision, but sports injuries, diving accidents, and falls are other common ways to sustain a WAD injury.

To answer the question of the month, in most cases, the recovery rate is high and favors those who resume their normal daily activities. The worse thing you can do when you sustain a WAD injury is to not do anything! Too much rest and inactivity leads to long-term disability. Of course, this must be balanced with the degree of injury, but even when the injury requires some “down time,” stay as active as possible during the healing phase.

Many people recover within a few days or weeks while a smaller percentage require months and about 10% may only partially recover. So what can be done to give you the best possible chance to fully recover as soon as possible?

During recovery, you can expect your condition to fluctuate in intensity so “listen” to your body, let it “guide” you during activity and exercise, and stay within “a reasonable boundary of pain” during your activity. Remember, your best chance for full recovery FAVORS continuing a normal lifestyle. Make reasonable modifications so you can work, socialize, and do your “normal” activities!

The KEY: Stay in control of your condition – DO NOT let it control you! Here are some tips:

  • POSTURE CONTROL: Keep the weight of the head back by gliding your chin back until you “hit” a firm end-point. Then release it slightly so it’s comfortable—this is your NEW head position!
  • FLEXIBILITY: Try this range of motion (ROM) exercise… Slowly flex your neck forwards and then backwards, then bend your neck to the left and then the right, and then rotate it to the left and to then to the right. THINK about each motion and avoid sharp, knife-like pain; a “good-hurt” is okay! Next, do the same thing with light (one-finger) resistance in BOTH directions. Try three slow reps four to six times a day!
  • MUSCLE STRENGTH: Try pushing your head gently into your hand in the six directions listed above to provide a little resistance. Next, reach back with both hands or wrap a towel around your neck and pull forwards on the towel while you push the middle of your neck backwards into the towel doing the chin-tuck/glide maneuver (same as #1). Repeat three to five times slowly pushing, and more importantly, release the push slower! This is the MOST IMPORTANT of the strengthening exercises in most cases! Next, “squeeze” your shoulder blades together followed by spreading them as far apart as possible (repeat three to five times).
  • PERIODIC BREAKS: Set a timer to remind yourself to do a stretch, get up and move, to tuck your chin inwards (#1) and do some of #2 and #3 every 30-60 minutes.
  • LIFTING/CARRYING/WORK: Be SMART! Do not re-injure yourself. Change the way you handle yourself in your job, in the house, and while performing recreational activities.
  • HOUSEHOLD ACTIVITIES: Use a dolly to move boxes and keep commonly used items within easy reach (not too high or low).

Be smart, stay educated, work within the range your body tells you is “safe” and most importantly, STAY IN CONTROL!!!

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.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR WHIPLASH!

FOR A FREE NO-OBLIGATION CONSULTATION CALL 717-697-1888

Neck Pain Prevention Tips

25 Apr

Neck pain is very common! According to one study, between 10-21% of the population will experience an episode of neck pain each year with a higher incidence rate among office workers. Between 33-65% will recover within one year, but most cases become “chronic, recurrent” meaning neck pain will come and go indefinitely. The more we can learn WHAT to do to prevent these episodes, the better.

  1. SLEEP: Use a cervical pillow so the NECK is fully supported during sleep. This keeps your head in alignment with your spine. Also, if possible, sleep on your back!
  2. OFFICE: Position the computer screen so that it’s at or slightly below eye level and straight in front of you. The “KEY” point is that you feel comfortable with the height of the monitor. Keep your chin “tucked in” so the 10-11 pound (4.5-5 kg) weight of your head stays back over your shoulders—this will place less of a load on your upper back and neck muscles to hold your head upright! Set a timer on your cell phone to remind you to get up and move around every 30-60 minutes.
  3. TELEPHONE: If you are using the phone a lot during the day, GET A HEADSET! If you are pinching the phone between your shoulder and ear, you WILL have neck problems!
  4. EXERCISE: Studies show people who are more physically active are less likely to report neck pain.
  5. NUTRITION: Search for information on the “anti-inflammatory diet.” It’s basically fruits, veggies, and lean meat, with a few other twists. Also, stay hydrated by drinking plenty of water each day.
  6. LIFT/CARRY: A heavy purse, brief case, or roller bag can really hurt your neck. Take ONLY what you need and put the rest in a secondary bag that stays in your car or where you can access it when needed. Switch to a backpack if possible vs. a heavy brief case.
  7. SELF-MASSAGE: Reach back and dig your fingers into your neck muscles and “work” the tight fibers back and forth until they loosen up. Roll your head over the top edge of a chair by sliding down until the top of the chair back rests in your neck. Search for the tight fibers and work them loose!
  8. WHIPLASH: If you are injured, DO NOT WAIT! Those who seek chiropractic care shortly after an accident have less long-term trouble!

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 neck pain or headaches, we would be honored to render our services.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR NECK PAIN!

FOR A FREE NO-OBLIGATION CONSULTATION CALL 717-697-1888

Fibromyalgia: A Whole Body Approach

21 Apr

Fibromyalgia is a complicated disorder that’s difficult to diagnose because it involves multiple body systems. As a result, there are a myriad of factors in the body that can play a role in a patient’s symptoms. That said, it’s best to take a whole body approach when it comes to treating a complex condition like FM, starting with the nervous system.

When a patient presents to a chiropractor, the initial examination will look at the body as a whole and will not be limited the main area of complaint. This includes a postural examination in regards to individual leg length (to see if one is shorter); the height of the pelvis, shoulder, and occiput (head); and a gait assessment to evaluate the function of the foot, ankle, knee, hip/pelvis, spine, and head.

Because the nervous system is housed in the spine and cranium, chiropractors specifically look at how the spine compensates for abnormal function elsewhere in the body. When spinal segmental dysfunction is present, altered neurological function often coincides, which results in the symptoms that drive people to the office.

The benefits of spinal manipulative therapy (SMT)—the primary form of treatment delivered by doctors of chiropractic—have been recognized by all other healthcare professions including medical doctors, physical therapists, and osteopathic physicians. In fact, referring patients to chiropractors for SMT has become very commonplace in the healthcare environment. Research has proven SMT to be a FIRST course of care and highly recommended for MANY complaints, especially low back, mid-back, and neck pain, headaches, and many more!

Because fibomyalgia (FM) involves the WHOLE BODY—hence its definition of “wide spread pain,” chiropractic offers a unique approach because it too benefits the whole body by restoring function to the nervous system. For example, when balance is off due to a short leg (this affects 90% of the population to some degree), it can tilt the pelvis, which then places stress on the spine so that it must curve (scoliosis) to keep the head level. Correcting the short leg with a heel lift can restore balance to the pelvis, take pressure off the spine, and relieve some of a patient’s pain symptoms.

In prior articles, we have looked at the many benefits chiropractic offers the FM patient in addition to SMT and other manual therapies. Some of these include tips for improving sleep, exercise training (very important in managing FM), diet—specifically an anti-inflammatory diet (rich in anti-oxidants)—and supplementation (such as magnesium, malic acid, omega-3 fatty acids, vitamin D3, Co-enzyme Q10, and more).

Most importantly, studies show that the FM patient is BEST served when a “team” of healthcare professionals work together on behalf of the FM patient. Depending on a patient’s needs, the team can include a doctor of chiropractic, a primary care doctor, a massage therapist, a clinical psychologist, and others.

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

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR FIBROMYALGIA! FOR A FREE NO-OBLIGATION CONSULTATION CALL 717-697-1888

Avoid Antibiotic & Alcohol Mouth Washes

19 Apr

Our basic premise is that your body is amazing. You get a do over. It doesn’t take that long, and it isn’t that hard if you know what to do. In these notes, we give you a short course in what to do so it becomes easy for you and for you to teach others. We want you to know how much control you have over both the quality and length of your life.

  1. Q) “My husband read in one of your books—either the new YOU: Staying Young, or This Is YOUR Do-Over, we bought both, and he can’t find the reference now—that a way to prevent or reverse heart disease was to avoid antibacterial or alcohol-containing mouth washes. He started to follow that, and within 3 weeks his heart pain—angina his doc said—went away. Why did that work?” Joan, Alameda, Calif.

A: Most of us have a pretty limited view of what’s swirling around inside our bodies. We’ve got our organs, our bones, our blood and water, our chemicals, and some muscle and fat all jumbled together to form a miraculous being that has the ability to toss a ball, solve complex math equations, or do both at the same time. Essentially, we think our bodies are biologically constant. Besides what we put inside our bodies (and then, obviously, what comes out later), it might seem like we’re made with a set amount of chemicals, nerves, and gook that forever coexist in our bodies. Either we have a lot or a little of chemical A or neurotransmitter B, so to speak.

But that’s hardly the case, especially when it comes to one of the biological explanations of chest pain and aging. Over a few weeks, or even days, we can modify these precious molecules to tune up our bodies. And avoiding some things that harm us in weird ways, like avoiding antibacterial or alcohol mouth wash, is one strategy. Now before I go further on the benefits of avoiding these, let me state that these have a benefit too—so if your dentist has said you have to use one after a dental procedure or because it is the only way for you to prevent periodontal disease (flossing and seeing a dental pro every six months are two of the many others), do not drop them—talk to your dental pro first about alternatives. Now back to our story about how you can quickly change your chemicals…

Inside your body, you have a short-lived gas that tremendously affects your body’s function. This gas—called nitric oxide—has a half-life that’s just a few seconds long. Like a wind that comes in and blows away pollution, nitric oxide (NO for short) is fleeting and exhilarating. You have nitric oxide, then you don’t. (Before you start winking with sweet remembrances, nitric oxide isn’t the same thing as nitrous oxide, the laughing gas used as an anesthetic and at some parties.)

So what? We’ve all got gas from time to time.

But we’re not talking about gas that clears dinner parties; we’re talking about the kind that’s important enough to have generated a Nobel Prize in Medicine, and important enough to influence whether your hubby has a heart attack. Nitric oxide plays a fundamental role in keeping a body healthy, and the reverse is also true. In many diseases, the production of nitric oxide is impaired, and that leads to (or contributes to) cell injury or the dysfunction of organs.

Despite its short-lived existence, nitric oxide affects many organs. In the brain, NO acts as a neurotransmitter to rapidly transmit messages. Much like the way that the brain chemicals serotonin and dopamine promote don’t-worry-be-happy emotions, NO has a calming effect. Why? Nitric oxide turns on a chain reaction in our cells that allows our blood vessels to relax and dilate. Let me repeat that: nitric oxide turns on a chain reaction in our cells that allows our blood vessels to relax and dilate so more blood flows. People with atherosclerosis (clogging and hardening of the arteries) commonly don’t make enough nitric oxide to keep their arteries open. The lack of NO helps to explain the detrimental effects we feel during times of high stress as well as periods of low sleep. The common angina treatment nitroglycerine increases NO, dilating blood vessels and thus decreasing heart pain.

Now that is the preamble to the real answer to your question, Joan (hope the preamble wasn’t too long):

  • You want NO in your blood vessels, especially in your heart’s arteries.
  • You (and your hubby) make less in your cells as you get older, so you need to get the precursors from foods.
  • Leafy greens & beets have nitrates that after you eat and swallow, continue on to your intestines, and then go into your blood. These nitrates then accumulate in your salivary glands and then are converted into nitrite by the bacteria in your mouth. (I know this sounds weird, but it happens.)
  • That nitrite is absorbed & becomes NO in your blood vessels.
  • The key to the process are those bacteria in your mouth that convert nitrates to nitrities.
  • People who use antibacterial or alcohol mouth wash do not (in the few studies that have been done) have enough of those bacteria for this process to work as described (at least not as well).

So the action step in that book was: Eat Leafy Greens & Beets, & Avoid Antibiotic & Alcohol Mouth Wash.

We are glad you hubby did follow that Action Step, and that you and he think it contributed to his angina (heart pain) going away. Maybe it did. As he knows, the This Is YOUR Do-Over book has many other Action Steps to prevent and reverse many chronic diseases including heart disease, stroke, and many forms of cancer — including breast, colon, and prostate cancers. And while he is pain free, ask him which of the other Action Steps he is doing so he can reverse the heart disease and pull the fatty plaques out as described in that book, so he and you may never have to worry about heart disease or stroke.

Thanks for reading. Feel free to send questions—to 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 on twitter @YoungDrMike (and get updates on the latest and most important medical stories of the week). The YOU docs have tow newly revised books: The patron saint “book” of this column YOU Staying Young—revised and YOU: The Owner’s Manual…revised —yes a revision of the book that started Dr Oz to being Dr Oz. These makes great gifts—so do YOU: ON a Diet and YOU: The Owner’s Manual for teens. And, the new book by Dr Mike Roizen: This is YOUR Do-Over

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.radioMD.com Saturdays from 5-7 p.m. He is the co-author of 4 #1 NY Times Best Sellers including: YOU Staying Young.

Carpal Tunnel Syndrome – Why Is It SO Common?

18 Apr

According to the literature, carpal Tunnel Syndrome (CTS) is one of the most prevalent upper extremity complaints. In fact, it IS the most common “compression neuropathy” (of which there are many) and affects 3-6% of adults in the general population. Additionally, CTS can affect BOTH hands in up to 50% of patients with the condition!

The CAUSE of CTS is often unknown and typically comes on gradually, making it difficult to determine a definite cause or specific “date of onset” for CTS.

Symptoms such as numbness, tingling, loss of dexterity, loss of strength (like pinch or grip), and the need to shake the hand or flick the fingers to restore sensation are ALL VERY COMMON CTS SYMPTOMS. The REASON for these symptoms boils down to one thing: The median nerve in the wrist gets pinched! The cause/s can include:

  • Repetitive motion from either work or hobbies like assembly line work or playing a musical instrument can cause swelling within the carpal tunnel, placing extra pressure on the median nerve as it passes through.
  • Obesity can contribute to CTS due to extra fluids or fatty deposits that can build up within the carpal tunnel.
  • Pregnancy: Elevated levels of the hormones estrogen and progesterone can cause the body to retain fluids and increase pressure in the carpal tunnel.
  • Arthritis: Osteoarthritis can lead to CTS (such as when a spur forms inside the tunnel). Rheumatoid arthritis can lead to an autoimmune response and antibodies that end up attacking the cartilage of the joints in the wrist, which can lead to CTS.
  • Hormone-related conditions: In diabetes mellitus, the blood becomes thicker due to high sugar levels (like syrup) and can’t pass through the small blood vessels, resulting in “neuropathy,” which can make CTS more likely. In hypothyroid, low thyroid function results in “myxedema,” a specific type of swelling that makes CTS more likely to occur.
  • Trauma: A wrist fracture could cause the carpal tunnel to “collapse” or change in shape resulting in less space for the nerve to travel through.
  • Mass lesions: A “ganglionic cyst” is a good example. This is where joint fluid leaks out and forms a “bump” on the INSIDE the carpal tunnel, which reduces space and increases pressure in this anatomical structure.
  • Amyloidosis: This is a rare condition where a protein substance called “amyloid” builds up in any tissue or organ. If this occurs in the wrist, it can “pinch” the median nerve as it passes through.
  • Sarcoidosis: This is the growth of small collections of inflammatory cells called “granulomas,” which can accumulate in different parts of the body. If it occurs in the wrist, pinching can occur.
  • Multiple Myeloma: This is a type of cancer that affects the bone marrow, and inflammation in the wrist can occur creating the pressure increase on the median nerve that can lead to CTS.
  • Leukemia: This too is a type of cancer that involves the white blood cells, and CTS can result from its effects on the tissues in the wrist.
  • Anatomy: The size and shape of the carpal tunnel is hereditary, and some of us have a smaller tunnel than others. If CTS is present in multiple family members, this “genetic” factor may play a role.

There are other conditions that can “mimic” CTS, but doctors of chiropractic are trained to perform an accurate history and examination so treatment can be directed in the proper manner!

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 Carpal Tunnel Syndrome, we would be honored to render our services.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR CARPAL TUNNEL SYNDROME! FOR A FREE NO-OBLIGATION CONSULTATION CALL 717-697-1888

← Older Entries
Newer Entries →