Some Teens with a Healthy BMI May Still Be at an Increased Risk for Cardiovascular Disease as Adults!

9 Jun

Body Mass Index (BMI) is a person’s weight in kilograms (kg) divided by his or her height in meters squared. The National Institutes of Health (NIH) defines normal weight, overweight, and obesity by BMI rather than the traditional height/weight charts.

Because research has shown a higher BMI during adulthood increases a person’s risk for a host of health problems, a team of Israeli researchers used long-term data collected from 2.3 million individuals from their teen years through late adulthood to see if BMI during adolescence is predictive of future health issues.

Their study, which was published in the New England Journal of Medicine, indicates that even teens with a body mass index considered normal may have a greater risk for cardiovascular problems later in life. For teenagers, a normal weight is one that falls within the 5th and 85th percentile for their age group. Those whose BMI sits between the 85th and 95th percentile are overweight and those in the 95th percentile or higher are obese in comparison to their peers. In this study, the data show teens in the 50th to 74th percentiles, which is considered to be normal weight, had an elevated risk of cardiovascular death in adulthood when compared with those in the lower percentiles. (Additionally, those who are considered overweight or obese as teens are more likely to experience health problems as they age, possibly because they’re more likely to remain overweight or obese in adulthood.)

The authors of this study note that they’ve also observed a trend of increasing BMI among teens over time, indicating that more are placing themselves at greater risk for cardiovascular disease as they grow older. They no doubt would stress the importance of teenagers creating healthy lifestyle habits while they’re young (like eating healthy foods, staying away from junk food, not smoking or drinking alcohol, getting enough sleep, exercising, maintaining healthy vitamin D levels, etc.) so it’s easier to live a healthy life when they’re adults.

 

New Study Shows Americans Are Living Longer… But There’s a Catch…

8 Jun

Do you want to live longer? If that question were asked in a poll, the vast majority would not just say, “yes”… they would probably SCREAM IT!!!

It’s understandable. The fear of dying is one of the most common fears people have. That’s why most people have been happy to see that the average lifespan has increased quite significantly over the last 40 years.
In fact, from 1970 to 2010, the average lifespan for men in the United States increased 9.2 years, from 67.2 years to 76.2 years, and the lifespan for American women increased from 74.6 years to 81 years.
This seems awesome at first glance, but new research shows that even though both men and women are living longer, they are also living with more disability.

According to Dr. Eileen Crimmins, the AARP Professor of Gerontology at the University of Southern California Davis School of Gerontology, “We could be increasing the length of poor quality life more than good-quality life… There are a number of indications that the Baby Boomer generation that is now reaching old age is not seeing improvements in health similar to the older groups that went before them.”

Dr. Crimmins’ work shows less than half of the increase in the average person’s life observed between 1970 and 2010 can be described as “disability-free years.”

These findings have significant implications for policymaking, such as proposals to raise the retirement age for both Social Security and Medicare eligibility in the United States.
So, the question has changed…

Would you like to live longer if it meant
pain, poor health, and disability?

Only you know your answer to that question. But there is good news…
This does not have to be a zero-sum game. Living a long life and maintaining your health and vitality are not mutually exclusive.
In other words, it is possible to reach your 70s and 80s without suffering from a lot of the pain, disability, and health issues that can plague others.

Sure, genetics plays a role in all of this. But your genes often play less of a role than most think.

See, many experts agree that most health issues are preventable, and it’s estimated that up to 70% (or more) can be prevented through lifestyle changes like eating a healthy diet, exercising, and managing/reducing stress.

The biggest problem seems to be human psychology. We are creatures who tend to solve problems instead of preventing them in the first place.
Everyone knows the saying, “If it ain’t broke, don’t fix it.”
While this statement is 100% accurate, it is only accurate in the proper context.

Many things should be left alone when they are “working.” But there are many things in your life that will last a lot longer if they are taken care of. That is, if they are properly maintained, then they may never actually become broken.

For example, consider your car. Simply changing the oil as recommended by your vehicle manufacturer will help keep your car on the road. If you don’t change your oil, it may not matter while the car is still new, but as time goes on, not only will the vehicles performance degrade but you may find yourself spending a lot more money on repairs than you’d like to.

The human body is not as simple as a car, but the same philosophy holds true. When you were in your early 20s, didn’t it seem like you could eat anything you wanted and stay up late without it affecting you in a negative way? Try doing that in your 30s or 40s or 50s and you’ll definitely feel it the next day and sometimes over the next several days.
The better care you take of your body—that is, the more you do to maintain it—the fewer health problems you will have as you grow older and the more likely you will live up to your genetic potential.
As we’ve covered in previous issues, there is an aspect of your genetic make-up that can be changed by how well or how poorly you live your life: the epigenome.

The epigenome is a part of your genetic material that helps determine which genes are expressed and which genes are suppressed. The epigenome is affected by external factors like what you eat, how you live your life, and what you are exposed to in the world.

So, not only do eating right, exercising, reducing stress, and other healthy lifestyle choices help you live up to your genetic potential, those good habits may even improve it!

Here is something that is universally true: life is short.

It goes by in the blink of an eye. No matter how long you live, it is short. One-hundred years put in the context of the history of the universe is a drop in the bucket.

And time waits for no one. Which is why this is so important. It is extremely important to live life to the fullest. It is important to have fun and be happy. The only way to do that is to be healthy and pain-free.
Taking small steps every day to eat healthy food, exercise, reduce stress, and keep your body functioning at its best can have a major impact on your life today… and when you are 80… or even 100.

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.

Is it Good to do Push-Ups?

12 May

In general, exercise is good for everyone. In fact, exercise seems to benefit EVERY system of the body, AND it’s one of the BEST ways to relieve stress. So back to the question, should you include pushups in your exercise program?

The short answer is yes…and no! To best answer this question, we must FIRST assess what shape you’re in BEFORE jumping into any exercise, and pushups are no exception.

Pushups are likely one of the oldest forms of a strengthening exercise on record. The beauty of pushups is that they can be done anywhere and don’t require any special equipment. However, if an individual is not strong enough to perform a pushup, then injury to the shoulders, elbow, wrist, neck, and low back can occur. So, how does one determine where and how to start?

One typically does NOT enter a gym and throw as many plates on a barbell as they can find and start doing bench presses! Nor should one assume he or she can get on the floor and start doing traditional pushups. You must “wean” into the exercise in order to determine your ability.

FIRST, start in a standing position and lean against a wall with your feet one to two feet (.3 – .6 meters) away from the wall. Pretty easy, isn’t it? In fact, it’s probably too easy, so move your feet further away from the wall and try different distances until you feel a good resistance in your chest, arm, and back muscles.

Gradually increase the load by leaning against a counter top, chair seat, and eventually, the floor. Start with the knees bent and resting on the ground—the socalled “girl pushup” (no offense ladies)! Notice the increased load on your wrists, elbows, shoulders, neck, and back?

Once you’re comfortable with your progress, move to the more traditional “on your toes” pushup. You can also increase the challenge by moving your hands inward and keeping your elbows more tucked into your sides. This is now becoming quite challenging, isn’t it?

But what if you feel pain somewhere? MODIFY the pushup by reducing the load as noted above. You may find it necessary to NOT go all the way down to the floor with your chest but maybe half way or three-quarters down if you have shoulder problems, for example.

A pushup also strengthens the core, as it’s essentially a front plank. Side planks from the knees first and then feet can be added for additional core strengthening. A “pushup with a plus” is another modification particularly good for the scapular stabilizing muscles. Here, you push up beyond the normal “up” position as high as possible until you feel your shoulder blades (scapulae) spread apart.

Whether you’re trying to get in shape after a long winter or after pregnancy, the benefits of pushups is you can do them anywhere and at anytime. Your pushup options are almost endless! The KEY to a happy life is being healthy, and exercise is KEY to a happy, healthy life!

Is Whiplash the Cause of my Dizziness?

10 May

Whiplash, or better termed “Whiplash Associated Disorders” (WAD), is a condition that carries multiple signs and symptoms ranging from neck pain and stiffness to headache, confusion, ringing in the ears, and more. But can WAD cause dizziness? Let’s take a look!

Dizziness is a general term that is used rather loosely by the general population. We’ve all experienced dizziness from time-to-time that is considered “normal,” such as standing up too quickly or while experiencing a rough flight.

Often, dizziness and problems with balance go hand in hand. There are three main organs that control our balance: 1) the vestibular system (the inner ear); 2) the cerebellum (lies in the back of the head); and, 3) the dorsal columns (located in the back part of the spinal cord). In this article, we will primarily focus on the inner ear because, of the three, it’s unique for causing dizziness. Our vision also plays an important role in maintaining balance, as we tend to lose our balance much faster when we close our eyes.

It’s appropriate to first discuss the transient, usually short episode of “normal” lightheadedness associated with rising quickly. This is typically caused by a momentary drop in blood pressure, and hence, oxygen simply doesn’t reach the brain quick enough when moving from sitting to standing. Again, this is normal and termed “orthostatic hypotension” (OH).

However, OH can be exaggerated by colds, the flu, allergy flairups, when hyperventilating, or at times of increased stress or anxiety. OH is also associated with the use of tobacco, alcohol, and/or some medications. Bleeding can represent a more serious cause of OH such as with bleeding ulcers or some types of colitis, and less seriously, with menstruation.

The term BPPV or benign paroxysmal positional vertigo, has to do with the inner ear where our semicircular canals are located. The canals lie in three planes and give us a 3D, 360º perspective about where we are in space. The fluid flowing through these canals bends little hairlike projections, which are connected to sensory nerves that tell the brain about our spatial position. If the function of these canals is disturbed, it can mixup the messages the brain receives, thus resulting in dizziness. Exercises are available on the Internet that can help with BPPV (look for
Epley’s and BrandtDaroff exercises).

DANGEROUS causes of dizziness include: HEART – fainting (passing out) accompanied by chest pain, shortness of breath, nausea, pain or pressure in the back, neck, jaw, upper belly, or in one or both arms, sudden weakness, and/or a fast or irregular heartbeat. STROKE – sudden numbness, paralysis, or weakness in the face, arm, or leg, especially if only on one side of the body; drooling, slurred speech, short “black outs,” sudden visual changes, confusion/difficulty speaking, and/or a sudden and severe, “out of the ordinary” headache. CALL 911 (or the number for emergency services if you’re outside the United States) if you suspect you may be having a heart attack or stroke!

Tension vs. Migraine: What’s the Difference?

9 May

Most likely, everyone reading this article has had a headache at one time or another. The American Headache Society reports that nearly 40% of the population suffers from episodic headaches each year while 3% have chronic tension-type headaches. The United States Department of Health and Human Services estimates that 29.5 million Americans experience migraines, but tension headaches are more common than migraines at a frequency of 5 to 1.

Knowing the difference between the two is important, as the proper diagnosis can guide treatment in the right direction.

TENSION HEADACHES: These typically result in a steady ache and tightness located in the neck, particularly at the base of the skull, which can irritate the upper cervical nerve roots resulting in radiating pain and/or numbness into the head. At times, the pain can reach the eyes but often stops at the top of the head. Common triggers include stress, muscle strain, or anxiety.

MIGRAINE HEADACHES: Migraines are often much more intense, severe, and sometimes incapacitating. They usually remain on one side of the head and are associated with nausea and/or vomiting. An “aura”, or a preheadache warning, often comes with symptoms such as a bright flashing light, ringing or noise in the ears, a visual floater, and more. For migraine headaches, there is often a strong family history, which indicates genetics may play a role in their origin.

There are many causes for headaches. Commonly, they include lack of sleep and/or stress and they can also result from a recent injury—such as a car accident, and/or a sports injury — especially when accompanied by a concussion.

Certain things can “trigger” a migraine including caffeine, chocolate, citrus fruits, cured meats, dehydration, depression, diet (skipping meals), dried fish, dried fruit, exercise (excessive), eyestrain, fatigue (extreme), food additives (nitrites, nitrates, MSG), lights (bright, flickering, glare), menstruation, some medications, noise, nuts, odors, onions, altered sleep, stress, watching TV, red wine/alcohol, weather, etc.

Posture is also a very important consideration. A forward head carriage is not only related to headaches, but also neck and back pain. We’ve previously pointed out that every inch (2.54 cm) the average 12 pound head (5.44 kg) shifts forwards adds an EXTRA ten pounds (4.5 kg) of load on the neck and upper back muscles to keep the head upright.

So, what can be done for people who suffer from headaches? First, research shows chiropractic care is highly effective for patients with both types of headaches. Spinal manipulation, deep tissue release techniques, and nutritional counseling are common approaches utilized by chiropractors.

Patients are also advised to use some of these self-management strategies at home as part of their treatment plan: the use of ice, selftrigger point therapy, exercise (especially strengthening the deep neck flexors), and nutritional supplements.

Fibromyalgia – “What Are Some Good Exercises?”

5 May

Fibromyalgia (FM) is a very common, chronic condition where the patient describes “widespread pain” not limited to one area of the body. Hence, when addressing exercises for FM, one must consider the whole body. Perhaps one of the most important to consider is the squat.

If you think about it, we must squat every time we sit down, stand up, get in/out of our car, and in/out of bed. Even climbing and descending steps results in a squat/lunge type of movement.

The problem with squatting is that we frequently lose (or misuse) the proper way to do this when we’re in pain as the pain forces us to compensate, which can cause us to develop faulty movement patterns that can irritate our ankles, knees, hips, and spine (particularly the low back). In fact, performing a squatting exercise properly will strengthen the hips, which will help protect the spine, and also strengthens the glutel muscles, which can help you perform all the daily activities mentioned above.

The “BEST” type of squat is the freestanding squat. This is done by bending the ankles, knees, and hips while keeping a curve in the low back. The latter is accomplished by “…sticking the butt out” during the squat.

Do NOT allow the knees to drift beyond your toes! If you notice sounds coming from your knees they can be ignored IF they are not accompanied by pain. If you do have pain, try moving the foot of the painful knee about six inches (~15 cm) ahead of the other and don’t squat as far down.

Move within “reasonable boundaries of pain” by staying away from positions that reproduce sharp, lancinating pain that lingers upon completion.

There are MANY exercises that help FM, but this one is particularly important!

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