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Healthy Life Newsletter January 2012
From Dr. Andrew Weil:
The many benefits of
drinking green tea
Looking for a simple
resolution to improve your overall health? Start drinking green tea. My
beverage of choice, green tea is a potent source of catechins - healthy
antioxidants that can inhibit cancer cell activity and help boost immunity.
Need more reasons to drink green tea? It can also:
- Lower cholesterol
levels and rates of heart disease
- Help protect against bacterial
infections
- Promote joint health and stronger
bones
- Reduce inflammation
- Enhance the effects of antibiotics,
even against drug-resistant bacteria and "superbugs"
Green tea is available in a wide
range of varieties - introduce yourself by substituting a cup of green tea
for a cup of coffee, or add a glass of iced green tea to your afternoon
ritual and you will soon be enjoying the health benefits of this delicious
beverage! Learn to appreciate the subtle fragrance of good-quality green tea
and use teatime to unwind, meditate and take respite from your stress du
jour
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Preventing Neck Pain
http://www.toyourhealth.com/mpacms/tyh/article.php?id=1506
When it comes to neck
pain, many people seek relief and ways to make sure they do not have to
endure it ever again. This is where prevention comes in. Often times, it
is age-related wear and tear that is responsible for many aches and
pains in the neck area, but there are also other everyday things that
can contribute to ongoing pain and discomfort.
Let's take a look at some
of those along with ways on how to prevent neck pain from occurring on a
daily basis.
One of the first places to
start prevention of neck pain is in the bedroom where you spend most
nights asleep – often in the wrong position, which may be contributing
to ongoing neck pain.
Here are some tips to make
sure you are protecting yourself from neck pain while napping and
sleeping throughout the night:
- Sleep on your side
or your back with a pillow that can support your neck. Look for
pillows that offer built-in neck support. When sleeping on your side
make sure to keep your neck supported with a high pillow.
- Use memory foam pillows or
cervical pillows that can help your neck to adjust properly and
avoid neck pain in the morning.
- Try to keep your head leveled when
sleeping upright making sure you don't keep your neck to one side
the whole time.
- Get enough sleep and rest – Make
sure to talk to your chiropractor if you are having Sleeping
problems such as difficulty falling asleep, trouble staying asleep,
waking early in the mornings, and non-restorative sleep. People with
these issues are more likely to develop chronic musculoskeletal
pain.
Comment by Dr. Mha Atma: Perhaps
the most important approach to preventing neck pain during waking hours
is to practice the chin tuck exercise to strengthen the front neck
muscles and reduce the postural strain of forward head posture, and to
be aware of keeping the chin slightly tucked whenever possible. We have
a great handout about this, so ask for it on your next visit to the
office or email me (just hit reply to this email) and I'll send you a
copy.
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Posture and health
(from Dr. Jeffrey Tucker)
I always recommend that we
improve our ability to take deep breaths and expand the lungs capacity.
Using the cue "breath into the back" helps improve posture.
Let me be perfectly clear
– you can improve your posture – first become aware of your posture.
Second requires training your body with simple exercise maneuvers and
progressing to more challenging strength exercises.
Here are some simple
exercises to get you started:
1. Engage in daily use
of the foam roll to provide self-myofascial release and self
massage. Spend 3-5 minutes rolling out the thoracic spine and
shoulders.
2. Make sure you know
how to go from "sitting to standing" properly. Stand upright (tall
spine) imagining a sting attached to the base of the skull is
lifting you upright, rather than leaning forward at the waist when
going from sitting to standing. Once you are up, raise the hands
above the head with the arms extended and with the elbows in line
with the ears. Lean or bend backward as far as possible, making sure
the hips go forward and the arms go backwards simultaneously. Repeat
this maneuver 10 times.
3. Perform "Chair
Decompression": The person sits in an upright chair with their arms
behind them, slightly bent, hands on the seat of the back of the
chair. They push downward, straightening the arms and leaving the
buttocks in the chair, unloading the trunk and spine. Keep the arms
externally rotated; this moves the upper body into something similar
to Brugger's.
4 .Perform Brugger's
relief position: Sit at the edge of a chair; Put your knees apart
(wide) and your feet under the knees: Arch your back; Rotate your
arms outward so your palms face forward; Separate your fingers and
point your thumb backward; Tuck in your chin; Hold this position
while taking a deep breath in though your abdomen. HOLD the position
for 5 seconds, release for 3 seconds, Repeat 3-5 times. (Note
from Dr. Mha Atma--ask or email me if you'd like an illustrated
handout of Brugger's.)
5. Perform Cobra:
Laying face down on the floor-in prone position, have arms beside
your hips. Activate the core by drawing in your navel towards spine
and squeezing the glutes. With your core and glutes activated, lift
the chest off the floor, lift arms up and back towards the hips
rotating thumbs towards the ceiling. Pause momentarily at the top of
the lift then return to starting position; at all times keeping the
chin tucked into the chest and the feet on the floor. Upon
completion of the movement, repeat. Don't over emphasize arching of
the back to the lift the chest off floor. Only lift to where you are
comfortable - no lower back pain should be felt. Note: hold for 2-3
seconds. Repeat 5 times.
6. Core training
including the abdominals, lower back, gluteus, and hips is important
for pelvis alignment. (Note from Dr. Mha Atma-- We can give you
handouts illustrating and describing several good core
trainingexercises.)
7.Strength training
exercises include A) Bent over back rows. Bend over from the hips
with the torso parallel to the floor. Pull either bands or free
weights up, squeezing your shoulder blades as close together as you
go). B) Standing or seated rowing exercises - start with your arms
in front of the body holding on to a band or cable machine. Pull
straight back bending at the elbows with the hands moving back along
the sides of the body. C) Back Flys - Gripping on to a cable machine
or bands, extend your arms into a wing span position.
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More
from Dr. Weill:
http://www.drweil.com/drw/u/TIP04285/Feeling-Blue-Try-St-Johns- Wort.html
Feeling Blue? Try St. John's Wort
If the cold weather and
reduced sunlight of the winter months are getting you down, consider
trying St. John's wort (Hypericum perforatum). This extensively
researched herb may be effective for supporting optimal day to day
functioning, including:
St. John's wort is
available in tablets, capsules, tinctures, fluid extract, powdered
extract and infused in oil. I recommend products standardized for
hyperforin and hypericin. Take 300 milligrams three times a day. To
support optimal mood, it may take six to eight weeks to work. If you
suffer from seasonal affective disorder (SAD), you may want to try St.
John's wort in conjunction with a light box or other type of
bright-light therapy commonly used for SAD.
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Latest Vitamin D Research
Diabetes risk:
An Australain study assessed 5,200 adults for glucose tolerance and
insulin sensitivity. They were reasssessed five years later and 199 had
developed type 2 diabetes. Folks with low blood levels of vitamin D
were more likely to develop diabetes-- each increase of 10 ng/ml in
blood levels was associated with a 24 percent lower diabetes risk.
(Diabetes Care, 2011;34:1133-1138)
Insulin function:
A study at Tufts University Medical Center in Boston enrolled 92
prediabetic middle-aged obese adults who were give 2,000 IU/day of
vitamin D and/or calcium and/or placebos. People taking vitamin D,
but no calcium or placebos, had improvements in pancreatic function
and increases in insulin secretion. (American Journal of Clinical
Nutrition, 2011:doi 10.3945/ajcn.111.011684)
Metabolic syndrome:
Also known as Syndrome X, Metabolic Syndrome is a cluster of
clinical findings (elevated blood sugar or insulin, abdominal
obesity, hypertension, and elevated cholesterol) known to increase
the risk of type 2 diabetes and heart disease. Reserachers at
Georgia State University, Atlanta studied 5,867 adolescents and
found that those with the lowest vitamin D blood levels were 71
percent morelikely to have signs of metabolic syndrome. (American
Journal of Clinical Nutrition, 2011;94:225- 233).
Pregnancy: A study at the Medical
University of South Carolina, Charleson, found that pregnant
women can savely take at least 4,000 IU of vitamin D daily.
Women take 4,000 IU were more likely to achieve normal D levels,
as were their newborns, compared to women taking 400 or 2,000 IU.
(Journal of Bone Mineral Research, 2011).
Allergies: A study at Rush University
Medical Center, Chicago, found vitamin D deficiency to be
associated with greater risk of IgE mediated allergies to
pollens and some foods. Doctors measured D levels and IgE
allergic sensitization in 3,100 children and 3,400 adults.
Seventeen allergies were tested and 11 were more common in
children and adolescents with D deficiencies, especially peanut,
ragweed and oak allergies. (Journal of Allergy and Clinical
Immunology, 2011;127: 1195-1202).
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Omega-3 Fish
Oil Supplements Ease Depression in Seniors--
Italian researchers gave fish oil capsules or placebos to 46 depressed
women in a nursing home for two months. The supplements provided 1,670
mg of EPA and 830 mg of DHA daily. The women taking the fish oil had a
significant decrease in symptoms of depression. They also reported
notable quality of life improvements as defined by their general
satisfaction with various aspects of their lives. (Journal of
Nutrition, Health & Aging, 2011;15: 37-44.)
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Dangers of
acid-blocking proton-pump inhibitor (PPI) drugs-- TheU.S. Food
and Drug Administration (FDA) has previously warned that these drugs
(including Nexium, Prilosec and Prevacid) interfere with the absorption
of vitamins B12 and C. Recently they warned that PPI use for over a
year interferes with magnesium. Low magnesium levels can cause muscle
spasms, irregular heartbeat, and seizures. In 2009, 21 millions
prescriptions were filled for these drugs. (Note from Dr. Mha Atma:
Even without these drugs, studies have shown that most Americans are
deficient in dietary magnesium. Low magnesium levels can contribute to
inflammatory conditions including asthma, arthritis and chronic pain.)
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Vitamin D and Heart Disease
Taking supplements to
overcome a vitamin D deficiency may cut the risk of dying by more than
half compared to people who remain deficient. This finding comes from a
University of Kansas analysis of data on more than 10,000 patients. The
researchers first found that 70 percent of patients in the population
they studied were deficient in "D" and were three times more likely to
die of any cause than those whose vitamin D levels were normal. The
risks of death dropped by more than half after the deficiencies were
corrected with supplements. At the initial evaluation of the data, the
investigators found that patients with low levels of "D" were twice as
likely to have diabetes, 40 percent more likely to have high blood
pressure and about 30 percent more likely to have cardiomyopathy (a
diseased heart muscle) than those who weren't deficient in "D". The
study doesn't prove that a vitamin D deficiency is the cause of the
illnesses seen - other factors could play a role. The study was
published online Nov. 7 by the American Journal of Cardiology.
Regular Exercise
Promotes Better Sleep
You're more likely
to get a good night's sleep if you perform moderate exercise for at
least 150 minutes a week - that's only 30 minutes a day for five
days. This finding from Oregon State University comes after
reviewing data on more than 3,000 adults between ages 18 and 85 who
participated in the National Health and Nutrition Examination
Survey. For a week after they were examined, the study participants
wore an accelerometer on their right hip for a week. Results showed
that those who did moderate exercise for 150 minutes or vigorous
exercise for 75 minutes or a combination during that week had a 65
percent better quality of sleep than those who didn't put in the
same amounts of time. What's more, those who did a full week's
requirement of exercise reported feeling less tired during the day
and having fewer leg cramps during sleep than the other
participants. The study was published in the December issue of the
journal of Mental Health and Physical Activity. Earlier research has
linked poor sleep quality to increased inflammation in the body,
high blood pressure and increased blood glucose levels and insulin
resistance among people with type 2 diabetes.
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Having Coughs and Congestion?
http://www.drweil.com/drw/u/TIP04278/Having-Coughs-and- Congestion.html
If dry, bronchial coughs
and chest congestion are bothering you this winter, consider taking
mullein. The flowers and leaves of this small, hardy Mediterranean shrub
are safe and effective in addressing many seasonal respiratory concerns.
Products are available as tinctures, oils, powders, lozenges, capsules,
extracts and even in whole leaf form - select reliable brands that are
100 percent pure mullein. For congestion and dry cough, try a dropperful
of tincture in a little warm water every four hours. Mullein is safe
for adults, but do not give mullein to young children for coughs. For
adult ear problems, try a few drops of mullein oil, slightly warmed,
directly in the ear. As with any supplement, pregnant women should
discuss mullein with their doctor before use.
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In the News: Dangers of
Anti-Inflammatory Meds
By James P. Meschino, DC, MS
http://www.toyourhealth.com/mpacms/tyh/article.php?id=1508
In the Sept. 27, 2011
posting of the Biomedical Central Journal: Family Practice, R.J. Adams
and colleagues commented on concerns raised by the common prescribing of
nonsteroidal anti- inflammatory medications, particularly with respect
to their important and sometimes fatal adverse side effects. They state,
"Non- steroidal anti-inflammation drugs (NSAIDs) are one of the most
common causes of reported serious adverse reactions to drugs, with those
involving the upper gastrointestinal tract (GIT), the cardiovascular
system and the kidneys being the most common. Much of the focus on NSAID
adverse effects has been on GIT consequences, with good reason. A U.S.
study found the rate of deaths from NSAID-related GIT adverse effects is
higher than that found from cervical cancer, asthma or malignant
melanoma." They also point out that frequent use of NSAIDs increases
risk for high blood pressure, chronic heart failure, as well as serious
cardiovascular events (with certain NSAIDs).
Studies show that the risk
of suffering these adverse side effects is increasing among the elderly
and those with multiple health conditions. The researchers cite recent
evidence suggesting that the burden of illness resulting from
NSAID-related chronic heart failure may exceed that resulting from GIT
damage.
Adams, et al., also cite
evidence from a recent Danish population study, which suggests increased
cardiovascular mortality among people without a prior history of heart
disease, but who frequently use NSAIDs. This seems to be particularly
true for diclofenac and ibuprofen. However, the baseline cardiovascular
risk of people in this study was not reported. The researchers also note
that NSAIDs promote the rapid deterioration of renal function. As such,
national medical guidelines recommend avoidance of nephrotoxic drugs,
including NSAIDs, in people with chronic kidney disease.
Acetaminophen
It's not only NSAID
medications, such as drugs containing aspirin, ibuprofen,
indomethacin, diclofenac, COX-2 inhibitors, that raise concerns
regarding frequent and significant side effects, but also for
acetaminophen-containing medications. The National Kidney & Urologic
Diseases Information Clearinghouse posted the following
precautionary notes about acetaminophen on its Web site:
"Kidney Disease From
Acetaminophen and NSAIDs - A form of kidney damage, called analgesic
nephropathy, can result from taking painkillers every day for
several years. Analgesic nephropathy is a chronic kidney disease
that over years gradually leads to irreversible kidney failure and
the permanent need for dialysis or a kidney transplant to restore
kidney function. Researchers estimate that four out of 100,000
people will develop analgesic nephropathy. It is most common in
women over 30.
A review article in
Life Extension provides scientific references outlining the dangers
of acetaminophen use over long periods. The authors state,
"Acetaminophen is a leading cause of liver failure in the Western
world and the leading cause of drug-induced liver failure in the
United States (Bartlett D, 2004). People who have liver disorders or
who consume large amounts of alcohol are advised to avoid
acetaminophen, which can damage both the kidneys and the liver, even
at therapeutic doses (Bromer MQ, et al., 2003). People who use
acetaminophen on a regular basis double their risk of kidney cancer
(Kaye JA, et al., 2001; Gago-Dominguez M, et al., 1999; Derby LE, et
al., 1996). Most cases of acetaminophen poisoning occur because
people take smaller doses over a long period of time. In this
setting, doses of 4000 mg daily can be toxic."
Drugs for Autoimmune Patients
Many people with
autoimmune diseases also have inflammation of joints and other
tissues. Some novel medications have been developed to inhibit the
overstimulation of tumor necrosis factor (TNF) on target tissues in
these cases, as well as anti-metabolite medications, such
methotrexate and purine inhibitors, which decrease proliferation of
the immune cells involved in the inflammatory and hyperproliferative
signaling cascade.
The potential side
effects of TNF-inhibitors such as infliximab (Remicade), adalimumab
(Humira), certolizumab pegol (Cimzia), or etanercept (Enbrel),
include lymphoma, infections, congestive heart failure,
demyelinating disease, a lupus-like syndrome, induction of
auto-antibodies, injection-site reactions, systemic side effects and
opportunistic infections. The most common side effects of
methotrexate include acne, chills and fever, dizziness, flushing,
general body discomfort, hair loss, headache, infertility, irregular
periods, itching, loss of appetite, lowered resistance to infection,
miscarriage, nausea, sensitivity to sunlight, sore throat, speech
impairment, stomach pain, swelling of the breast, unusual tiredness,
vaginal discharge, and vomiting.
Common side effects of
purine-synthesis inhibitors include increased risk of infection,
nausea, fatigue, hair loss, and rash. Azothioprine has been listed
as a human carcinogen by the U.S. Department of Health and Human
Services in its 11th Report on Carcinogens.
Corticosteroids (e.g., Prednisone)
Long-term use of
corticosteroid drugs, such as prednisone and dethamexasome, are
known to cause weight gain – with redistribution of body fat to the
upper back and neck (Buffalo hump), glucose intolerance,
hypertension, increased susceptibility to infections and cancer from
immune suppression, osteoporosis from demineralization, easy
bruising, mood swings, insomnia, depression upon withdrawal,
avascular necrosis of bone, abdominal striae, cataracts and acne.
Realistic Options
It's not
realistic to eliminate all anti-inflammatory drugs from the
market due to the risk of serious adverse side effects. In
some cases, these drugs are life-saving (e.g., acute
flare-ups of lupus and other autoimmune diseases), or have
been shown to improve the management of various inflammatory
conditions and improve quality of life for certain patients
when no other forms of therapy or treatment have been
useful. However, there are a number of dietary and
supplementation practices that should also be implemented in
these cases.
The problem is
that most medical doctors fail to teach patients who suffer
from joint inflammatory diseases how important it is for
them to follow an anti-inflammatory diet and to use natural
supplements that have proven anti-inflammatory and analgesic
effects to help manage their condition (as well as the use
of glucosamine sulfate to support joint cartilage in
osteoarthritis and cartilage injury management). These
dietary practices and ingestion of anti- inflammatory and
cartilage-supporting supplements can be taken concurrently
with anti-inflammatory, analgesic and autoimmune
medications. Their inclusion in the comprehensive management
of these conditions can reduce the patient's need and
dependency on synthetic medications, and thus reduce the
risk of significant side effects over the patient's
lifetime.
Many patients
with inflammatory joint conditions respond well to
chiropractic care, in addition to exercise and various
ancillary modalities. An anti-inflammatory diet and
anti-inflammatory supplements as part of the can help reduce
dependency on NSAIDs and other anti-inflammatory, analgesic
and autoimmune medications. Taking these steps can help
reduce the risk of serious drug-related adverse side effects
and organ damage over a lifetime. Talk to your doctor of
chiropractic for more information.
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James Meschino, DC, MS, practices
in Toronto, Ontario, Canada and is the author of four nutrition books, including
The Meschino Optimal Living Program and Break the Weight Loss Barrier.
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