Health News, Notes and Quotes

Welcome to Health News, Notes and Quotes. We have selected the following categories and news items below because I believe they can help educate you about the importance of good health and the benefits of chiropractic.

Articles:

Chiropractic Care

Time for a Spinal Tuneup

When you care about your car, you take it to the shop for the tuneups it needs – oil changes, tire rotations, new brakes, etc. Your spine is no different. It needs a regular “tuneup” as well, complete with chiropractic adjustments. Chiropractic tuneups can serve three purposes: 1. Evaluate the state of your body, even if you have no pain. Even people who feel fine have areas of their spine or extremities that are out of normal alignment. When we adjust those bones back into place, people feel better in some way. If we waited until we felt pain, we would all wait until we needed root canals or crowns before going to the dentist! 2. Address major or minor pains you currently have, but haven’t been too worried about. Have you had any nagging discomforts or pains coming from your spine or extremities? Do these discomforts prevent you from doing the activities you enjoy? Instead of wondering if the pain will continue to get worse or stay that way for the rest of your life, give chiropractic a try. You don’t have to live with pain. 3. Prevent future problems that can and likely will arise from your joints being out of alignment and not functioning at 100 percent. Our society is moving toward preventative health care. Chiropractic has been at the forefront of this concept since the chiropractic profession was founded in 1895. Arthritis, overuse injuries (like carpal tunnel syndrome and tennis elbow), rotator cuff injuries and knee problems are just some examples of conditions that may be prevented with chiropractic care. Scheduling chiropractic tuneups allows you to take care of your body so that your machine functions as well as it possibly can. Please remember to make time to care for yourself; you are worth every penny.

General Health

Living With Arthritis

Arthritis is one of the oldest known afflictions and can affect virtually every part of the body, from the feet to the knees, back, shoulders and fingers. More than 50 million (about one in six) Americans suffer from arthritis. The most common types are rheumatoid arthritis, osteoarthritis and gouty arthritis. There are natural ways to improve your arthritis symptoms. Dairy products, caffeine, citrus fruits, paprika, salt, tobacco and sugar should be reduced or eliminated from your diet, as these foods may increase joint inflammation. Additionally, nightshades (e.g., red, green, and yellow bell peppers, eggplant, tomatoes, white flesh potatoes) should be avoided because they have a tendency to intensify arthritic symptoms. Foods containing sulfur, such as asparagus, eggs, garlic and onions, are important for the repair and rebuilding of bone, cartilage and connective tissue, and also aid in the absorption of calcium. Other good foods include green, leafy vegetables (which supply vitamin K), fresh vegetables, non-acidic fresh fruits, whole grains, oatmeal, brown rice and fish. Fresh pineapple contains bromelain, a powerful natural anti-inflammatory agent, which works by stimulating the body’s production of prostaglandins. One of the most overlooked approaches to improve the discomfort associated with arthritis is hydration. Depending on your level of activity, a good rule of thumb is to drink half of your weight in ounces. Thus, if you weigh 180 pounds, you should consume 90 ounces of pure, filtered water per day. Arthritis in any form can be a debilitating condition that prevents you from living the life you want. Rather than immediately accepting the dangerous side effects of drugs and risky surgeries, talk to your doctor about natural alternatives to keep your muscles and joints in optimal condition.

Nutrition & Herbs

Keeping Your Body Energized

Healthy eating is more complex than adopting a low-carb, low-fat or high-fiber diet. It’s important to understand how the food you eat affects your body, so you can provide balanced, sustained nutrition to keep going strong. The glycemic index (GI) is a ranking of carbohydrates based on their immediate effect on glucose (blood sugar) levels. Glucose is assigned a value of 100, while other carbohydrates are ranked relative to glucose. Essentially, carbohydrates that break down rapidly during the digestive process have the highest GI values. The blood glucose response is fast. On the other hand, carbohydrates that break down slowly and release glucose gradually into the bloodstream have low GI values. The GI index is an important consideration for a number of reasons, particularly with respect to the benefits of consuming low-GI foods: • Low-GI foods keep you fuller for longer. • Low-GI foods cause a smaller rise in blood glucose levels following meals. • Low-GI diets can help you lose weight. • Low-GI diets can improve the body’s sensitivity to insulin. And according to the authors of a 2002 study published in the American Journal of Clinical Nutrition, “sufficient, positive findings have emerged to suggest that the dietary glycemic index is of potential importance in the treatment and prevention of chronic diseases.” Healthy eating requires consideration of much more than just high- and low-GI/GL foods – but the underlying premise is important: providing balanced, sustained nutrition that the body can utilize effectively to generate energy, build muscle, repair tissue, fight infection and perform a host of other vital functions.

Sports & Fitness

Winter Warm-Up

“It’s too cold. I’ll get sick. I might slip and fall.” All common excuses for avoiding exercise when the seasons change. With four to six months of winter in many parts of the country, you can’t afford to skip winter exercise altogether. For both physical and mental well-being, the human body needs activity all year round. Whether you find creative ways to exercise indoors or dive into the great outdoors, maintaining an exercise regimen through the holidays and beyond will not only keep you fit, but also give you a head start come spring. TAKE IT OUTSIDE If you don’t want to stay cooped up inside for months, exercising outdoors can be a great way to stay in shape while appreciating the sights and sounds of winter. From snowball fights and sledding to snowshoeing and cross-country skiing, a host of outdoor activities awaits you. Of course, if you have any medical conditions or concerns about outdoor exercise, check with your doctor first. Here are a few tips to help make the most of your time outdoors: Dress for the Cold. Protect Your Skin. Drink Fluids. Beware of Wind Chill. Don’t Push Your Luck. STAY INDOORS Despite all the excuses for not wanting to face the elements, there are times when it is wise to avoid outdoor activities. If you are too cozy in front of the fireplace to brave the outdoors, try one of these indoor workout options. Walk the Mall. Hit the Gym. Take a Dip. No Need to Leave Home. Winter can be one of the most exhilarating times of the year. With the sun and snow and a variety of winter sports to choose from, there’s no reason to hibernate indoors. It may be chilly and downright freezing at times, but your body still craves at least 30 minutes of exercise each day. Stay indoors if you have to, but if the conditions are decent and you dress appropriately, you still can walk, run, hike and play sports outside. Once you get going, you won’t even notice the cold.

Women's Health

A Bare-Bones Look at Bone Health

Contrary to what you might think, there is more to supporting healthy bones than drinking milk. While calcium is an essential nutrient for your bones, it is by no means the only nutrient your bones need. Your bones are made up of living tissues that are continually breaking down and building up. This process, called remodeling, occurs throughout your lifetime. When you are young, bone buildup outpaces bone breakdown until you reach peak bone mass between 25-35 years of age, depending on your genes and gender. Once you reach peak bone mass, bone breakdown begins to surpass bone buildup. That is why it is essential to develop healthy eating and exercise habits during childhood and adolescence. Research suggests that you can reduce your risk of bone disease by achieving a higher peak bone mass. In addition to whole-food sources of nutrients that support bone health, like calcium, magnesium, vitamin C, vitamin D, vitamin K, zinc and dietary protein, lifestyle factors also play a critical role in the health of your bones. Exercising, avoiding tobacco products and limiting the amount of alcohol you consume can help you maintain healthy bones. Your bones, like your muscles, will strengthen with exercise. Bones need specific types of exercise – weight-bearing exercise and resistance (or strength) training – to maintain and build density. Weight-bearing exercises are exercises that require your bones to support your body’s weight. For example, when you jog or walk, your legs are bearing the weight of your body. Resistance or strength training involves using weight or resistance to build strength. Research has shown that strength training increases bone density and reduces the risk for fractures, particularly for postmenopausal women who have a high risk for bone disease. Smoking and alcohol may be linked to increased loss of bone. Researchers have linked smoking to an increase in fractures and hypothesize that for some women, smoking may interact with estrogen in a way that could reduce intestinal calcium absorption. While moderate alcohol consumption has not been linked to osteoporosis, studies have shown that consuming more than two alcoholic drinks a day may decrease bone formation and reduce your body's ability to absorb calcium. To learn more about bone health and bone disease prevention, talk to your doctor. The good news is that you can prevent bone disease with a healthy diet and lifestyle.

Senior Health

Caring for the Mature Spine: Helping Seniors Enjoy Their Golden Years

In the United States, a senior citizen is defined as someone able to retire with full social security benefits at age 65. Regardless of whether you have reached that age yourself, or have parents and grandparents who fit into that category, it is important to understand and appreciate the unique health problems faced by seniors, along with possible health solutions. Seniors lose height in their intervertebral discs as they age because the cartilage dries out and degenerates. Restoring joint mobility and nerve function through chiropractic adjustments is critical. The goal for optimum senior functioning is to achieve at least 80 degrees of rotation in their neck if they are still driving, and 60 degrees of rotation if they are no longer driving. In terms of their peripheral body movement, seniors need at least 160 degrees of shoulder flexion and 60 degrees of straight leg rising. Doctors of chiropractic can monitor a senior’s range of motion and help improve spinal restrictions caused by subluxations and muscle imbalance through regular chiropractic adjustments. There are many things seniors can do to ensure a high quality of life well into their golden years. Simply put, seniors need to stay active as long as they possibly can. They should attempt housework, yard work and hygienic practices daily. Seniors in independent or assisted-living facilities should be encouraged to attend the daily exercises offered by the activities director. Finally, the foods seniors eat are very important. A diet emphasizing vegetables, fruits, nuts, whole grains, lean meat and coldwater fish is ideal – for people of all ages. These simple lifestyle choices, along with regular chiropractic care, can make all the difference.