To Your Health

Omegas-3s and Depression

Researchers at Haukeland University Hospital in Befen Norway, in a study of nearly 32,000 middle age and elderly men and women, found that symptoms of depression were 30 percent lower in portion of the group that took cod liver oil daily. In addition, the prevalence of depression decreased the long people took the cod liver oil. The daily dose contained 0.7 to 1.2 grams of omega-3 fatty acids, including equal amounts of EPA and DHA, as well as about 400 IU of Vitamin D.

Journal of Affective Disorders, 2007;101:245-349

Nasal rinsing soothes sinuses

Flushing the nose with a saltwater rinse, a

cleansing technique called nasal irrigation, relieved symptoms in sinus

sufferers better than a saline spray did and also reduced the use of sinus

medication. In a study of 121 adults with sinus problems, half were asked

to do twice-daily nasal rinsing, while the other half used a saline spray.

Both groups noticed a reduction in the severity and frequency of complaints,

but only the nasal irrigators doubled their short-term improvements, a benefit

as good as that experienced after sinus surgery.

Archives of Otolaryngology, November 2007.

Exercise as Good as Surgery for Knee Pain

An exercise regime is as effective as surgery for people with a chronic pain in the front part of their knee, known as chronic patellofemoral syndrome (PFPS). PFPS is often treated with arthroscopic surgery, in which equipment is inserted through small incisions in your knee to diagnose and fix the problem. However, there is little evidence that this treatment is the best option.

The study, conducted by researchers at The ORTON Research Institute in Helsinki, Finland, compared arthroscopy with exercise in 56 patients with PFPS. One group of participants was treated with knee arthroscopy and an eight-week home exercise program, while a second group received only the exercise program. After nine months, patients in both groups experienced similar reductions in pain and improvements in knee mobility. A follow-up conducted two years later still found no differences in outcomes between the two groups.

The only difference discovered was in cost: those who had received the surgery had to pay over $1,300 more than the exercise-only group. The researchers concluded that arthroscopy is not a cost-effective treatment for PFPS.

Science Daily December 13, 2007

BMC Medicine December 13, 2007, 5:38

Top 10 Fitness Mistakes

When Jan. 1 came and went, were you one of the millions of Americans who vowed to eat healthier and exercise more? Whether your goal is to lose a few pounds, change a clothing size, gain muscle mass or improve overall health, exercise is a critical component of your plan. Once you know the steps to achieving your fitness goals, it's just as important to know what not to do. Watch out for these common fitness mistakes that are sure to spoil your efforts.

1. Using cardio equipment improperly by hanging on to the equipment or slouching.

2. Losing focus instead of practicing mindful exercise and thinking about the muscles you're working until you can feel the resistance in those areas.

3.Thinking cardio is enough and skipping strength training exercises.

4. Failing to vary your routine by adding an extra workout per week, increasing your workout by 5-10 minutes, using interval training or adding an incline.

5. Believing you can eat anything if you exercise, even though one extra "treat" each day can more than make up for the calories burned in a workout.

6. Performing strength-training exercises improperly by failing to adjust the seat height and weight of the machines before you use them.

7. Setting unrealistic expectations. If you want results, you've got to do the work.

8. Rushing your reps, which raises blood pressure, increases your risk for joint injury and compromises your results.

9. Consuming sports drinks and energy bars during a moderate workout that lasts less than 60 minutes.

10. Burning yourself out. Motivation is a great thing, but starting off too strong can lead to quick burnout, soreness and eventually giving up.

Working out may seem like it should come naturally, but even the most experienced gym-goers have room to learn. We all make mistakes, but if you're spending the time and energy on a workout, you may as well reap the benefits

Depression and Exercise

Depression affects approximately 18.8 million American adults (about 9.5 percent of the U.S. population ages 18 and older) in a given year. With "black box" warnings and dangerous side effects of commonly prescribed antidepressant drugs, why not try natural alternatives? According to a number of recent studies, exercise can be as effective in treating depression as drug therapy.

In the American Journal of Preventive Medicine, researchers report that 30- minute aerobic workouts of moderate intensity, performed three to five times per week, cut mild to moderate depression symptoms nearly in half. Researchers noted remission rates of 42 percent for those on antidepressant medications and 36 percent for those receiving cognitive behavior therapy. Low-intensity exercise cut depression symptoms by 30 percent compared to 29 percent for stretching/flexibility exercises alone. The ability to reduce depression through physical activity related to the intensity of the exercise and sustaining it for 30-35 minutes per day.

Another study, published in Psychosomatic Medicine, included 202 men and women ages 40 and older who were diagnosed with major depression. They were broken into four groups: one worked out in a supervised, group setting three times per week; one exercised at home; one took Zoloft; and one took placebo pills. After 16 weeks, 47 percent of patients on the antidepressant, 45 percent of those in the supervised exercise group, 40 percent of those in the home-based exercise group and 31 percent of the placebo group no longer met the criteria for major depression.

Researchers believe exercise enhances mood by releasing norepinephrine and serotonin – the same nervous-system chemicals targeted by antidepressant drugs. Exercise also boosts feelings of self-efficacy and promotes positive thinking. If life's got you down, try 30 minutes of moderate exercise to help you fight depression the all-natural way.

Meditation and Stress

We all experience various levels of stress. From traffic jams to unruly bosses to caring for the everyday needs of our families, stress has become an extension of our daily lives. People find many different ways to deal with their stress from retail therapy to medication to actual therapy, but a recent study suggests just 20 minutes of meditation for five days will significantly diminish anxiety and stress by reducing the amount of stress hormones released into the body.

How to Get Started

First, pay close attention to your breathing. This will help to clear your mind of the thoughts of the day that tend to invade our brains when trying to relax. As you get better at focusing on your breathing, eventually you will think of nothing and a sense of calmness, peace and serenity will develop. The following are some helpful hints as you start your meditative journey:

Find a quiet room with little or no distractions.

Allow an appropriate amount of time for meditation. Anywhere between 10 and 20 minutes is ideal.

Begin to focus on your breathing, clearing your mind, and being open to the emotional impact that could occur.

What to Expect

As you begin to develop a meditation routine, different and sometimes unexpected emotions might emerge. Whether joy or sorrow, don't be afraid to let your emotions out. You also might discover that you have more energy and less fatigue throughout the day. As this habit becomes a natural part of your life, you'll see how differently you will begin to view situations that used to stress you out or push you over your emotional limit.

So the next time your blood pressure starts to rise, take a deep breath and focus. The world, and especially your corner of it, will be a happier place.

Study says neck adjustments do NOT increase stroke risk

A newly released Canadian study indicates there is no increased risk related to chiropractic neck adjustments in triggering a stroke. In the study, researchers observed that patients were no more likely to suffer a stroke following a visit to a doctor of chiropractic than they would after visiting their family doctor.

Published in the February 2008 edition of Spine, the study, titled “Risk of Vertebrobasilar Stroke and Chiropractic Care,“ researchers were looking for an increased association between chiropractic care and stroke. Although they found this association, they also discovered it to be the same as when patients visited a family doctor. The study said the association is likely due to patients with an undiagnosed vertebral artery dissection seeking care for neck pain and headache before their stroke.