Want a Quick, Easy, and Cheap Way to Decrease Your Risk for Heart Attack and Stroke?

12 Oct

Do you want the healthiest heart possible?  You probably do.  Unfortunately, most people do very little to improve their heart health until it is already too late.

That is mainly because, even though heart disease is the #1 killer in the United States, the first OBVIOUS symptom of heart disease for most people is usually a heart attack!

Well, if there was something very simple, easy, and inexpensive you could do that could probably decrease your risk for having a heart attack, would you want to know about it?

And if it was really so easy, would you start doing it immediately?  If so, then you are going to love this.  Here is why…

 
The “Heart Healthy” Diet

Healthcare professionals who are up on the current research know that the Mediterranean diet is “heart healthy” and has been shown to reduce an individual’s risk for heart attack and stroke.

According to The Mayo Clinic, “Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, an analysis of more than 1.5 million healthy adults after following a Mediterranean diet were associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson’s and Alzheimer’s diseases.”

Here are the basics of the Mediterranean diet:

  • Eat primarily plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts.
  • Replace butter with healthy fats, such as olive oil.
  • Use herbs and spices instead of salt to flavor foods.
  • Limit eating red meat to no more than a few times a month.
  • Eat fish and poultry at least twice a week.
  • Drink red wine in moderation (optional).

A major component of the Mediterranean diet is polyphenol-rich olive oil, but you have to be careful when you go to the store.  This is NOT the olive oil you are probably buying from your local supermarket – the type of olive oil with a light taste found in many American kitchens.  The type of olive oil you want is the green kind that has a lot of flavor.  This “good” olive oil is artisanal, fresh pressed extra virgin from orchards in Greece, Spain, Italy, Southern France, and Portugal.

You see, the type of fats found in this type of olive oil are mono-unsaturated, and it is believed that mono-unsaturated fats are the source of olive oil’s heart-healthy benefits.

In a study published in the Journal of Nutrition, 25 healthy (not at risk for cardiovascular disease) European men aged 20-39 consumed doses of olive oil that were either low or high in polyphenols.

In other words, the doses were either the green, strong tasting, unrefined type (high in polyphenols) of olive oil or highly refined (low in polyphenols) kind.  The researchers then checked the participants’ low-density lipoprotein (LDL or the “bad” cholesterol) levels for markers of atherogenicity. Atherogenicity is used to determine how likely your LDL is to cause cardiovascular disease.

 

Results

Those who consumed olive oil high in polyphenol experienced a 12% reduction in LDL concentrations.  Those who took the low polyphenol oil olive had a 5% decrease in LDL concentrations.  That is a pretty big difference, but it gets even better…

When researchers looked at a specific marker for atherogenisity called apolipoprotein b (apo b), they found there was a greater reduction in apolipoprotein b in the group that consumed the high polyphenol olive oil.

They also measured Lipoprotein lipase (LPL) gene expression. Lipoprotein lipase is an enzyme that breaks down cholesterol and fat cells and reduces cardiovascular risk.  LPL gene expression did NOT change in the group consuming the low polyphenol olive oil; however, the researchers found that the LPL gene expression increased 27% in the high polyphenol olive oil group!

 

Conclusion

Consumption of high polyphenol olive oil decreases LDL concentrations and also reduced the atherogenisity of the LDL in healthy, young men.  This may be a big part of why the Mediterranean diet is so healthy.

One of the biggest take-home messages here is to be careful when selecting olive oil.  Make sure you are buying and consuming olive oil that is artisanal, fresh pressed, and extra virgin so it is high in polyphenols.  This olive oil will also be more green and flavorful and often has a little sediment at the bottom.

You may be used to the much less flavorful olive oil and high polyphenol olive oil may take a little getting used to, but the health benefits seem to be potentially quite large.

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.

Soft Drink Company Expects You to Believe Lack of Exercise – Not Diet – Is the Cause of Obesity…

8 Oct

In politics, there is a well-known saying:  Follow the money.

In other words, if you want to know what’s really going on… and why… find out who is financially backing a candidate or elected official and you may see why politicians vote the way they do.

While many of us like to think that science is above politics, sometimes scientists can be persuaded – either directly or indirectly – to produce the results the people funding their research want to see.

That is why this is so suspect…

According to a recent New York Times article: “… the world’s largest producer of sugary beverages, is backing a new ‘science-based’ solution to the obesity crisis:  To maintain a healthy weight, get more exercise and worry less about cutting calories.

“The beverage giant has teamed up with influential scientists who are advancing this message in medical journals, at conferences, and through social media.  To help the scientists get the word out, the company in question has provided financial and logistical support to a new nonprofit organization… which promotes the argument that weight-conscious Americans are overly fixated on how much they eat and drink while not paying enough attention to exercise.”

In fact, a scientist working on behalf of this leading soft drink company said that there is virtually no compelling evidence that fast food, sugary drinks, and eating too many calories have contributed to the obesity epidemic.

Can you believe that?

While it would be nice to think you could eat whatever you want and melt off excess weight simply by running more, the truth is that in order to lose weight in a healthy manner, you need to be active (exercise) and eat right (more real foods, less processed foods). There are no magic pills and when someone tries to sell you one, take a look at what’s motivating them, even if they claim to be an expert.

Sincerely,

Dr. Binder

Live Longer and Better!

7 Oct

Longevity is important, but longevity with a high quality of life is MORE IMPORTANT! So what can you do to live both longer and better? This month, let’s look at heart disease.

According to the Mayo Clinic, heart disease can be prevented A LOT EASIER than treating it once it’s present! Since heart disease is the leading cause of death in many developed nations, what KEY heart disease prevention steps can we take to reduce our likelihood of heart problems? Here are six heart disease prevention strategies that we have FULL CONTROL over:

1) SMOKING CESSATION: This is one of the most significant risk factors for heart disease prevention. It has been clearly shown that chemicals in tobacco damage the heart and blood vessels and can lead to narrowing of the arteries (“atherosclerosis”), which can result in a heart attack. The GOOD NEWS is that once you quit smoking, your risk of developing heart disease drops almost to that of a nonsmoker in about five years!

2) EXERCISE: Exercise with moderate physical intensity (a brisk walk, for example) for 30 minutes, five to seven days a week. You can even break the 30 minutes into three ten-minute session to get similar health benefits. Gardening, housekeeping, going up and down flights of stairs, and walking the dog are other easy options!

3) DIET: A heart-healthy diet can reduce your risk as well! The Mayo Clinic recommends the DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean diet as two great options. Simply emphasize fruits, vegetables, and lean meats (especially fish and poultry) and stay away from fast/processed foods (saturated and trans fats are the “bad-guys”).

4) WEIGHT: A Body-Mass-Index (BMI – use a height/weight calculator) of 19-25 is ideal, as a BMI over 25 is associated with an increased risk of heart disease and stroke. Maintaining a healthy weight improves quality of life SIGNIFICANTLY and reduces blood pressure, lowers cholesterol, and reduces the risk of developing diabetes and some cancers.

5) GET QUALITY SLEEP: Sleep deprivation increases an individual’s risk for obesity, high blood pressure, heart attack, diabetes, and depression. Most adults need seven to nine hours of sleep a night. Feeling “refreshed” is the goal! Set a schedule and stick to it by getting to bed each night and rising in the morning at similar times.

6) PREVENTION SCREENING: High blood pressure (BP) and poor cholesterol levels can damage your heart and blood vessels, and regular screening can tell you whether you need to take action. Most guidelines recommend screening once every two years if your BP is over 120/80 mmHg. Those with risk factors like obesity and hypertension should get their cholestrol levels checked every five years starting at age 20; otherwise, healthy men should get their cholesterol levels checked every five years starting at age 35 and women at age 45. If you have a family history for any particular diseases or disorders, check with your doctor if screening is available and/or recommended at your current age.

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

How Can I Get Hurt in a Low-Speed Crash?

6 Oct

Whiplash – or perhaps most accurately, “whiplash associated disorders” (WAD) – is a term that is applied to the MANY different types of injuries that can occur at the time of an automobile collision.

The cervical spine includes bony structures, ligaments (that hold bones tightly together), tendons (that attach muscles to bones), nerves (that allow us to feel and provides muscle strength), disks (that serve as shock absorbers between our vertebra), and other connective tissues that can be injured depending on MANY factors! The brain can also be injured (i.e., concussion) in a crash WITHOUT the head hitting anything! Individuals in car accidents can also experience seat belt-related injuries to the shoulder, chest, abdomen, mid-back, and/or low-back, as well as the extremities.

There are many factors that can increase your risk of injury including the size of the two vehicles (worse when a large vehicles strikes a smaller vehicle), the direction of the collision, the position of the head upon impact (worse if rotated), the size of the neck (females are at greater risk), the angle and springiness of the seat back, the position of the head rest (too low is common), and the amount of vehicular damage (or lack thereof).

The latter is the surprising part! You may have noticed when a racecar crashes, it’s made to literally break apart until the only remaining piece is the cage that holds the driver. The reason for this is when a crash occurs, the energy of the impact (or “G-force”) is absorbed by crushing metal or breaking away parts. If the vehicle is ‘built like a tank’ and no metal crushes or parts break off, the energy is transferred to the contents inside the vehicle – namely the driver and occupants!

Hence, the concept of “no vehicular damage means no injury” is actually quite the opposite! When low-speed collisions occur, there is no energy absorption by the crushing of metal or breaking away of parts. Hence, there’s a greater chance of injury at low speeds when little-to-no damage occurs to the target vehicle!

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

Can Pregnant Women Receive Chiropractic Care?

2 Oct

Pregnancy is a beautiful experience, and we all want to provide the best environment for both mom and baby. The question of whether or not chiropractic care is safe during pregnancy is frequently raised by the newly-expectant mother as she plans for a healthy pregnancy. Chiropractic care during the nine-month time frame is a common practice, as many moms require professional care for biomechanical complaints (most notably back pain) or they simply want to feel “their best.”

A “normal” pregnancy is defined as “about 40 weeks, ranging between 37 and 42 weeks from the point of fertilization to delivery.” It’s the “norm” NOT to know exactly when fertilization happens, so we typically calculate the expected gestation period from the point of the woman’s last normal menstrual period. During the first trimester (the three-month period starting on the first day of the last menstrual period through the thirteenth week), the fertilized egg implants into the womb. This period of time is usually asymptomatic unless morning sickness occurs. Because the mom is often unaware of being pregnant, medication use and alcohol intake should be carefully watched FROM THE MOMENT SHE STARTS TRYING TO BECOME PREGNANT!

During the second trimester (the fourteenth to the twenty-seventh week), most women feel GREAT! No more morning sickness, increased energy, and by now, fetal movements are a pleasured sensation! Ultrasound during this time will be able to detect any problems, as well as identify the child’s sex.

The third trimester starts at the twenty-eighth week and finishes with the birth of the child. As the baby grows to fill the womb, the mom usually becomes more uncomfortable, especially in the last two to three weeks when the contractions begin that are needed to move the child down into the birth canal in preparation for birth. A vaginal delivery usually occurs within 24 hours of labor, and if labor does not occur by week 42, it may be induced by using medications that purposely initiate labor (such as pitocin).

With this as a foundation, chiropractic offers the pregnant mom many benefits. First regarding safety, a 2009 literature review found 33 references on this subject and concluded the results revealed a favorable outcome regarding the use and safety of chiropractic care thoughout pregnancy. The authors concluded that chiropractic is a safe and effective means of treating common musculoskeletal complaints that often affect pregnant women. The use of chiropractic includes (but may not be limited to): making the pregnant mom feel more comfortable during her pregnancy, helping to facilitate an uncomplicated labor and delivery process, and to help control low back, mid back, and/or neck pain during the nine-month process. They reported that 50% of all pregnant women experience back pain during their pregnancy and 50-75% experience back pain during labor. The study points out that only 21% of pregnant women with back pain consult their medical physician about it. More than seven out of ten expectent mothers in a study who sought chiropractic treatment for back pain benefitted from care. There are also special techniques some chiropractors are certified  in such as the “Webster Technique” in which pediatricians and midwives will frequently refer the pregnant mother to a certified DC to move the fetus from a breach position to a head down (proper) position.

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 – “What Can I Do to Help Myself?”

1 Oct

Whiplash or whiplash associated disorders (WAD) is a commonly used term for an acceleration-deceleration force applied to the neck often occurring in car crashes but may arise from a slip and fall, a diving accident, or other traumatic injury. The net result is an injury to muscles, ligaments, joints, and/or nerves in the cervical spine or neck region and possibly a concussion.

This month’s article is intended to spotlight self-help strategies that YOU can do to help manage this afflicting condition. We HIGHLY recommend downloading “Whiplash Injury Recovery: A self-management guide” as it covers very important information in the 24 page PDF: (go to: http://bit.ly/WHIPLASHGUIDE ). It is authored by Professor Gwendolen Jull, the director of The Cervical Spine and Whiplash Research Unit, Division of Physiotherapy, at The University of Queensland. In her “message from the author,” she writes the following:

“This booklet aims to assist persons who have had a whiplash injury on the road to recovery. It provides information about whiplash-associated disorders, an explanation of whiplash, and exercise program which has been proven to assist in reducing neck pain and advice on how to manage your neck to prevent unnecessary strain and to assist recovery. The booklet is a self-help resource to aid recovery and to supplement any care being provided by a health care practitioner.”

In the table of contents, you will see whiplash defined, recovery information, and “helping yourself” topics followed by posture correction, proper sitting positions, lifting, carrying, and work instructions, as well as how to go about household activities. This 24-page guide concludes with exercise instructions followed by formal exercises, how often you should do them, and things to remember.

Here are some highlights: 1) Most people recover from a whiplash injury at different rates; 2) Recovery ranges from days to months and occasionally one to two years – the majority recover fully; 3) Research supports trying to continue with your normal daily activities – modify as needed and gradually return to normal work, recreation, and social activities; 4) Be adaptive – make modifications to avoid flair-ups; 5) Some activities hurt, but that doesn’t automatically mean further injury. If you recover quickly, make modifications as necessary but continue the activity; 6) You are your BEST resource in the recovery process (stay motivated to fully recover); 7) Stay active. Try to do as many of your normal activities as possible and gradually increase the intensity, frequency, and duration until normal function is returned; 8) Try to keep working – work with your employer and co-workers so you can stay on the job; 9) Don’t skip simple pleasures – enjoy time with family and friends, participate in social outings, begin or rediscover a new hobby; 10) Work with healthcare providers (like your doctor of chiropractic) to gradually introduce and increase exercises to regain motion, strengthen weak muscles, and improve function; 11) Be aware of your posture; 12) Modify activities to reduce strain during work and recreation; 13) Be more active / less sedentary to PREVENT neck pain; 14) Take breaks and change body positions throughout the workday; 15) Arrange your workstation/desk (monitor position, keyboard / mouse and chair “set-up”) to be more ergonomic; 16) Think about how you are sitting; 17) Act as usual, be active, be aware (posture, taking breaks, etc.); 18) DO YOUR EXERCISES (modify according to comfort); 19) Follow the instructions during exercise training (avoid sharp/knife-like pain); and 20) Communicate with your healthcare provider when questions arise! Please take the time to download the PDF.

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.

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