Pain Relief Chiropractic

It’s estimated that cardiometabolic diseases are a significant source of lost years with respect to both a reduced lifespan and fewer years without disability. Despite medical advances, it’s unlikely there will be a pill developed anytime soon that can dramatically reduce the risk for obesity, diabetes, and cardiovascular disease, and it’s incumbent on us as individuals to take measures to give ourselves the best possible chance to live a longer, healthier life.

The obvious way to optimize health, longevity, and quality of life is to PREVENT rather than REACT to the onset of cardiometabolic diseases. The longer we wait, the greater the challenge becomes to reverse the negative effects of dietary and lifestyle abuse. Hence, the “secret formula” for prevention includes modifying risk factors that specifically address body weight (goal: BMI under 25), dyslipidemia (high cholesterol), hypertension, pre-diabetes or diabetes, as well as improving modifiable behaviors such as avoiding tobacco, exercising regularly (30m/day of moderate to vigorous exercise), and EATING A BALANCED DIET.

One study reported that a balanced diet may even surpass other negative lifestyle habits—such as low physical activity and smoking—in preventing premature cardiovascular disease, death, and disability. Diabetes alone increases the risk of cardiovascular morbidity and mortality in adults by 2.5 to 5 times.

A 2019 systematic review and meta-analysis regarding the effect of different dietary patterns on diabetes outcomes found that the Mediterranean, DASH (Dietary Approaches to Stop Hypertension), Portfolio, Nordic, and vegetarian dietary patterns were not only effective for reducing the risk for diabetes and for managing diabetes but these diets also improved overall quality of life and lowered the risk and effect of cardiovascular disease, stroke, and obesity. Another benefit of healthy dietary approaches is that they can help reduce inflammation in the body, which is linked to a lower risk for chronic pain.

A healthy diet is also good for the brain, as was shown in another systematic review published in 2019 that looked at the health benefits as they relate to disorders associated with cognitive decline. Since there is no cure for dementia, there is an urgent need for identifying preventive approaches. The authors concluded that the Mediterranean, DASH, and a combination of the two called the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) were all effective for improving cognitive function and reducing AD risk, with the strongest association observed with the MIND diet.

            It’s important to understand that while you’re taking steps to improve your own health, we’re all in this together, so if you have any questions or if you develop aches and pains, feel free to consult with your doctor of chiropractic at your next visit.

This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history.

Polyphenols are a group of over 500 phytochemicals, which are naturally occurring organic compounds produced in plants, that can reduce oxidative stress and inflammation in the body. Consumption of polyphenols has been reported to improve and help manage digestive disorders, obesity, diabetes, neurodegenerative conditions, and cardiovascular diseases.

In recent decades, a great deal of research has focused on a polyphenol called resveratrol that is found in over 70 plant species (most notably in the skins of red grapes) and of varying amounts in tea, pomegranates, nuts, dark chocolate, and many berries. However, because the body quickly metabolizes resveratrol, it’s generally taken in supplement form in order to achieve a dose high enough to provide a therapeutic effect.

A 2017 study reported that resveratrol can increase insulin sensitivity and improve blood glucose control, which may reduce the risk for diabetes and help type 2 diabetics manage their disease. It also improves blood vessel flexibility, which can help control hypertension or high blood pressure. A 2020 study reported that elderly women who took resveratrol experienced improved blood flow in the brain, which improved cognitive function.

Is resveratrol something that every adult should take as part of a healthier lifestyle? Unfortunately, no. As more studies are conducted on resveratrol, some adverse effects and interactions have come to light.  A 2020 study reported that like many antioxidants, resveratrol can have a pro-oxidant effect in some situations, which could in theory have negative consequences, although human volunteers in resveratrol studies have not reported serious issues or side effects. Taking resveratrol prior to exercise may counteract some of the health benefits associated with physical activity. Other reported side effects can include diarrhea, nausea, itchy bottom, and allergic reactions.  There have been some anecdotal reports of tendonitis such as ankle pain, swelling, and tennis elbow, although this side-effect is difficult to find in scientific literature.

Importantly, resveratrol has been observed to interact with the anti-blood clotting medication warfarin, which can result in unexpected anticoagulation and potential bleeding. Hence, it’s important that anyone taking resveratrol supplements should consult with a pharmacist to check for potential drug interactions.

As with any vitamin or supplement, inform yourself on the potential risks and benefits before deciding on adding them to your health regimen. With resveratrol, there are clearly a lot of health benefits to be obtained, but there are some individuals who should avoid its use. Your doctor of chiropractic can assist you when making decisions about a healthy diet and natural anti-inflammatory approaches for maintaining health and reducing the risk for chronic diseases that can interfere with your quality of life.

This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history.

It’s generally accepted that the normal aging process includes stiff joints and sore muscles. While exercise, stretching, hot/cold packs, and chiropractic care are commonly used tools for the non-pharmaceutical management of joint pain, there’s a growing body of research suggesting that dietary approaches to reduce inflammation may be just as important.

The following list of foods and food additives can promote inflammation and should be avoided as much as possible:

• Sugar: Though it can be a challenge to resist the temptation of desserts, sodas, and some fruit juices, processed sugars trigger the release of inflammatory messengers called cytokines. But beware, the word “sugar” is camouflaged on many food labels, so watch for any word ending with “-ose”, such as glucose, fructose, and sucrose.
• Saturated Fats: Studies show that saturated fats trigger adipose inflammation, which worsens arthritis and contributes to heart disease. Saturated fats are commonly found in pizza, cheese, red meat, full-dairy products, pasta dishes, and grain-based desserts.
• Trans Fats: Since the early 1990s, researchers have warned us about trans fats triggering systemic inflammation. Fast foods and other fried products, processed snacks, frozen breakfast foods, cookies, donuts, crackers, and most margarines are popular culprits. Avoid foods containing partially hydrogenated oils listed in the ingredients.
• Omega-6 Fatty Acids: Even though we do need SOME of these fats in our diet, a balance favoring omega-3 fatty acids is important. Omega-6 fatty acids can be found in certain oils (corn, safflower, sunflower, grapeseed, soy, peanut, and vegetable), in mayonnaise, and many salad dressings.
• Refined Carbohydrates: This list includes white flour products including breads, rolls, crackers, white rice, white potatoes (instant mashed or French fries); and many cereals. Refined carbs are widely believed to be a major contributor to obesity, which increases inflammation in the body.
• MSG (mono-sodium glutamate) is commonly found in foods that utilize soy sauce. It can also be added to many fast foods, soups, salad dressings, and deli meats to enhance flavor.
• Gluten: Gluten sensitivity is a common health problem that causes joint pain and gut trouble. Gluten is found in wheat, barley, and rye. In those with gluten intolerance or Celiac disease, complete avoidance is necessary as gluten sets off an autoimmune response that damages the small intestine over time resulting in malabsorption of nutrients.
• Aspartame: This artificial sweetener can trigger an autoimmune response in some individuals, resulting in inflammatory joint pain.
• Alcohol: Excess intake can damage the liver, which interferes with many important metabolic functions resulting in inflammation.

On the other hand, a diet like the Mediterranean diet that focuses on eating fruits, vegetables, nuts, fish, olive oil, and whole grains while avoiding red and processed meats, dairy, saturated fats, and refined sugars, has been shown to reduce inflammation and reduce the risk for many chronic diseases and promote weight loss. If you have any questions on dietary approaches to reduce inflammation and fight joint pain, don’t hesitate to ask your doctor of chiropractic at your next visit.

This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history.

Ever since Dr. Linus Pauling wrote about vitamin C (ascorbic acid) and its ability to fight the common cold, controversy has persisted about the value of vitamin C, how much is needed, and how to get it into the body. Let’s discuss some truths and myths about vitamin C…

MYTH: Blast a cold with vitamin C. It can fight it off! Though a lot of people ramp up their vitamin C intake during the winter months in the quest to avoid getting a cold, this unfortunately may not be as helpful as we think. While some research found that those who take vitamin C regularly may be sick for a slightly shorter duration (about 8% in adults, and up to 18% in kids that took 1-2 g/day or 1000-2000 mg/day) or have milder symptoms, for most people, boosting vitamin C does not reduce the risk of coming down with the common cold.

TRUTH: In many Western countries, like the United States and Canada, vitamin C deficiencies are rare. Although our bodies cannot produce vitamin C and we have to get it from food, most residents in richer countries are successful in getting enough in their diet to avoid deficiency symptoms such as bleeding gums, nosebleeds, joint swelling, dry/rough skin, and bruising. The minimum daily dose to target is 75mg for women and 90mg for men, though many experts believe this should be increased to 200mg/day, which is the minimum needed to saturate the body. Scurvy can be prevented with as little as 10mg/day.

MYTH: Citrus is the best source of vitamin C. Just one cup of bell pepper offers 200-300mg of vitamin C compared with 70mg from an orange. Other good (and non-citrus) sources include broccoli, brussels sprouts, kiwi, strawberries, papaya, pineapple, and cantaloupe.

TRUTH: Reduce obesity risk by improving vitamin C intake. A study conducted by researchers at Arizona State University found that a low blood level of vitamin C has been linked to having a higher BMI, body fat percentage, and waist circumference. Researchers report that vitamin C plays a role in the body’s ability to use fat as a source of fuel during both exercise and rest.

MYTH: You can’t overdose on vitamin C. You can! Because we can’t store vitamin C, the excess surplus when taking over 2000mg/day has to be eliminated through the kidneys in urine. Though many easily tolerate that dose and more, a megadose can trigger bloating/gut upset, diarrhea, nausea, vomiting, heartburn, headache, insomnia, and kidney stones.

If you have any questions about vitamin C or other facets of nutrition or overall health, feel free to ask your doctor of chiropractic during your next visit.

This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history.

Obesity is defined as having a body mass index (kg/m²) of 30 or higher. The Centers for Disease Control and Prevention reports that approximately 42.4% of adults in the United States are obese, up from 30.5% just two decades ago. The current scientific literature notes that obesity is associated with an increased risk for heart disease, diabetes, hypertension, and some cancers.

Being severely overweight can also elevate one’s risk for musculoskeletal pain conditions. In the past, researchers hypothesized that excess weight places added strain on the joints and soft tissues in the body, increasing the risk for injury. This may be a contributing factor, but a 2020 study suggests that inflammation in the body associated with obesity may be a more important risk factor for developing conditions like back and neck pain. Whatever the mechanisms, obesity can cause both long-term health concerns and can make carrying out everyday activities more difficult due to musculoskeletal pain and disability.

The good news is that even if there is a family history of obesity, it may not be due to genetics but rather shared lifestyle habits among family members. Even if an individual has a genetic predisposition for obesity, it’s not necessarily irreversible, and the research shows that engaging in healthy lifestyle behaviors can change how those genes are expressed. So while it may be more difficult for some to achieve a healthier weight, it’s certainly possible in almost every case.

Fat accumulates in the body when excess calories are stored as fat. Diet and exercise are considered the cornerstones of weight management because you can control how many calories are consumed and can take steps to affect how many are burned.

While there’s no one-size-fits-all diet, the current research supports a meal plan that includes plenty of fruits and vegetables, lean meats, healthy fats, and a lower intake of red/cured meat, added sugar, and highly processed food products. The time of day that calories are consumed may also be important. Some experts suggest eating smaller meals throughout the day while others advise intermittent fasting strategies. It may take trial and error to see what dietary strategies are best for you.

Current federal guidelines recommend 150 minutes per week of moderate intensity exercise (or 75 minutes of high-intensity exercise) as well as two resistance training sessions that target the major muscle groups. There’s no consensus on which form of exercise is the best, so you’ll want to experiment to find an exercise strategy that you enjoy and can incorporate into your lifestyle. Of course, consult with your doctor before beginning any diet or exercise program, and don’t be afraid to ask questions or seek advice. Your healthcare provider may have insights that can accelerate the weight loss process or even recommend experts such as a dietician or personal trainer to help you. If back pain, neck pain, or any other musculoskeletal conditions are getting in the way of achieving your goals, your chiropractor can treat you in the office and provide home care recommendations to help keep such issues from flaring up in the future.

This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history.

Coffee is one of the most consumed beverages around the globe, and many individuals can’t seem to start their day without a cup or two. Past research has identified several compounds present in coffee that can offer health benefits, and new research suggests that coffee intake can also help patients under treatment for colorectal cancer.

The study, published in September 2020 in JAMA Oncology, looked at the association of coffee intake and survival in patients with advanced or metastatic colorectal cancer. In the study, which included 1,171 patients (median age 59), participants kept track of their caffeinated and decaffeinated coffee consumption for five years. The researchers observed that participants who consumed two to three cups of coffee per day were not only more likely to survive but their cancer was less likely to progress. Additionally, those who consumed at least four cups a day had even better results. The study concluded that “Coffee consumption may be associated with reduced risk of disease progression and death in patients with advanced or metastatic colorectal cancer. Further research is warranted to elucidate underlying biological mechanisms.”

The longevity benefits aren’t limited to patients with advanced colorectal cancer. A 2015 study looked at the association of coffee consumption (both caffeinated and decaffeinated) with total and cause-specific mortality in three large prospective cohorts: 1) 74,890 women; 2) 93,054 women; and 3) 40,557 men. The research team’s analysis revealed that regular coffee drinkers (one to five cups a day) had a lower risk for early death, though those who frequently consumed more than five cups a day did not experience increased longevity.

Regular coffee drinkers often report that it improves their ability to think and focus, but are there any long-term cognitive benefits to coffee? Perhaps. In 2019, researchers used advanced imaging to look for amyloid plaque build-up, a characteristic of Alzheimer’s disease, in the brains of 411 seniors without cognitive impairment. When researchers separated the data based on the participants’ coffee habits, they observed that those who consumed two or more cups of coffee a day had lower amyloid levels in the brain, suggesting a reduced risk for Alzheimer’s disease. A review of past studies has shown coffee consumption to be associated with a reduced risk of developing many diseases including type 2 diabetes, liver cancer, endometrial cancer, lethal prostate cancer, basal cell carcinoma of the skin, neurological diseases, and cardiovascular disease when consumed in moderation. Doctors of chiropractic often encourage patients to adopt a healthier lifestyle, which includes consuming vital nutrients, vitamins, and minerals, and getting regular exercise. If you enjoy coffee and do so in moderation, the current data suggests it may provide benefits beyond helping you become more alert.

This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history.