Your Brain Needs a Walk
 

Walking is beneficial at any stage of life, but when you're older, it's essential to help optimize mobility and independence at a time when, sadly, many people lose one or both. But the health benefits go beyond the physical; your brain benefits from walking, too.

When older adults walk, something fascinating happens in the human brain, according to research: brain connectivity and memory improve.
Researchers supervised older adults (ages 71-85) as they walked on treadmills four days a week for 12 weeks. At baseline (before week one) and at the end of the study (after week 12), each participant took several tests designed to measure cognitive function, including the Controlled Oral Word Association Test (COWAT), Rey Auditory Verbal Learning Test (RAVLT) and a narrative memory test (logical memory – LM). [For the latter test, participants read a short story and then repeated it aloud (without looking at it) to gauge how many details they could remember.]

Researchers also used functional MRI scans to measure brain changes before and after the exercise program, particularly in terms of communication between three of the major brain networks that influence cognitive function (something that tends to decline with older age).

After the 12-week walking regimen, researchers noted significant improvements from baseline with regard to all three tests. Functional MRI results after the 12-week period also showed changes in within and between network connectivity among the three major brain networks analyzed. Findings appear in the Journal for Alzheimer's Disease Reports. As this study included older adults both with and without a diagnosis of mild cognitive impairment (MCI) at baseline, the researchers suggest "participation in simple aerobic exercise like moderate intensity walking may induce neuroplastic effects even in the face of Alzheimer's disease-related neurodegenerative processes that have resulted in a diagnosis of MCI."

 

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https://www.toyourhealth.com/mpacms/tyh/article.php?id=1480

 

Move More! Avoiding the Health Dangers of Inactivity
 

By Malik Slosberg, DC, MS

In addition to the well-documented and alarming increase in obesity, recent studies have also documented the startling lack of physical activity in our society. Researchers have found that physical activity declines dramatically across age groups between childhood and adolescence and continues to decline with age.

Among children, 42 percent obtain the recommended 60 minutes per day of physical activity, but only 8 percent of adolescents achieve this goal. Among adults, adherence to the recommendation to obtain 30 minutes day of physical activity is less than 5 percent!
This reduced physical activity results in numerous changes commonly referred to as the deconditioning syndrome. In an excellent 2011 review paper on the dangers of inactivity, the authors describe deconditioning as the physiologic response of the body when there is a reduction in energy use or exercise levels; that is, with bed rest, prolonged sitting or in living a very sedentary lifestyle. Major changes included in this syndrome are:

 

• Decreased joint mobilization

• Wasting of trunk muscles

• Decreased muscular strength and endurance

• Reduced cardiovascular fitness

• Stiffness of ligaments and joints

• Reduced metabolic activity

• Increased susceptibility to sprains, strains and muscle spasms

These damaging effects of muscle and joint disuse provoke symptoms, causing greater avoidance of activity, resulting in a cyclical pattern of pain and avoidance of activity / deconditioning / more pain, and is considered a defining characteristic of chronic low back pain patients.

Studies published from several different countries show that the majority of adult waking hours (>90 percent) are spent either in sedentary or in light-intensity activity. A number of studies, using both subjective and objective measures of physical activity, suggest that prolonged bouts of sitting time are strongly associated with chronic disease including: obesity, abnormal glucose metabolism, diabetes, metabolic syndrome, cardiovascular disease risk and cancer, independent of whether adults meet physical activity guidelines.

So, what's the bottom line? Move more! And keep in mind that your chiropractor is your partner in the battle against obesity and related health conditions. If you or someone you know is struggling with their weight and/or living a sedentary lifestyle, ask for help. Your chiropractor can help develop a strategy to improve your/their health via exercise, diet and other methods.

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https://www.toyourhealth.com/mpacms/tyh/article.php?id=3002

Probiotics: Good for Muscles

Think probiotics are only good for your gut health? Think again. While probiotics (healthy bacteria; commonly found in yogurt, kombucha, etc., and available in supplement form) help restore and rebalance the GI microbiome - which an increasing body of research suggests is beneficial for far more than just the gut, their value may transcend the microbiome. Let's take a look at a new review study that suggests probiotics help muscles in several ways.

Simply put, probiotics strains "improve muscle mass and function," according to the study, findings from which appear in a recent issue of the Journal of Cachexia, Sarcopenia and Muscle. These findings are particularly important for the aging population, as age-related skeletal muscle loss can lead to frailty and increase injury risk (e.g., fall risk).

So, how can probiotics help skeletal muscle health? According to the researchers, "Probiotics can promote the production of metabolites such as short-chain fatty acids (SCFAs), secondary bile acids (BAs), and some amino acids that can ultimately modulate muscle function."

If you're not taking probiotics (or weren't even aware of what they are until now), you have two reasons (at least) to ask your doctor for more information. Probiotics: good for the GI microbiome, good for muscles; potentially good for so much more.

 

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https://www.toyourhealth.com/mpacms/tyh/article.php?id=3419
 

We All Need a Regular Bedtime

Most parents put their children to bed at fairly specific times, depending on age: generally sometime between 8 p.m. and 9 p.m. until they reach puberty. But what about you? Parents – in fact, all adults – benefit from a consistent sleep time as well.

Here's why: Adults who go to bed at a regular time are more likely to weigh less, have lower blood sugar, and are less likely to develop heart disease and diabetes compared to adults with more erratic bedtimes.

In analyzing sleep cycles among more than 2,000 older adults, people with irregular sleep cycles had a higher 10-year risk of heart disease, and higher obesity, blood pressure, fasting glucose and risk of diabetes. Stress and depression were also more likely in adults with irregular sleep cycles.
Beyond health risks, the study also evaluated day-to-day consequences of sleep irregularity. Adults whose sleep time varied tended to go to bed later, sleep more during the day and less at night, and experience more daytime sleepiness compared to adults with a consistent bedtime.

What's your sleep schedule? Do you go to sleep at the same time every night (or at least most nights)? As you can tell, whether you do or don't can make a big difference when it comes to your health. The value of consistent sleep: it's not just for kids!

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https://www.toyourhealth.com/mpacms/tyh/article.php?id=3237

 

Bent Out of Shape: 3 Daily Habits That Quietly Hurt Your Spine

Most people don't think about their spine until something starts to hurt. But many cases of back pain, neck tension, lingering aches – and much more – don't come from dramatic injuries; they build slowly from everyday routines.

Research shows that repeated low-level strain on muscles, joints, and discs can add up over time, especially when posture and movement patterns stay the same day after day. The good news: Small awareness and habit shifts can make a meaningful difference.

 

1. Sitting for Hours Without Moving

 

Modern life is built around sitting – at desks, in cars, on couches, and in front of screens. While sitting itself isn't dangerous, prolonged sitting changes how the spine is loaded. Studies show that sustained seated posture increases pressure on spinal discs, especially in the lower back, and reduces circulation to muscles that support the spine. Over time, this can contribute to stiffness, muscle fatigue and pain.

Real-life example: You start your workday answering emails. Meetings stack up. You eat lunch at your desk. By late afternoon, your lower back feels tight and your shoulders creep toward your ears. Nothing dramatic happened except hours in one position.

Why it matters: When the body stays still too long, supportive muscles switch off, posture collapses, and joints bear more strain. The spine thrives on movement, not stillness.

Spine-smart fix: Think movement snacks. Standing, stretching or walking for even 1-2 minutes every half hour helps restore circulation and muscle activity. Adjustable desks and walking meetings also reduce cumulative strain.

 

2. The Forward-Head Phone Habit

 

Look around any public space and you'll see it: heads tilted down, shoulders rounded forward, eyes fixed on phones. Researchers have found that bending the head forward significantly increases the load on the neck. What feels like a light tilt can multiply stress on cervical spine structures and supporting muscles.

Real-life example: Scrolling social media in bed. Texting while waiting in line. Checking emails during commercials. Minutes turn into hours each day with your chin tucked and shoulders slumped.

Why it matters: Forward-head posture shifts the center of gravity, forcing neck and upper back muscles to work harder just to hold your head up. Over time, this contributes to neck pain, tension headaches and upper-back soreness.

Spine-smart fix: Bring the screen to eye level instead of dropping your head to the screen. Reset posture often: ears over shoulders, shoulders relaxed, chin level. Small adjustments reduce strain dramatically. And perhaps most importantly: minimize phone / screen time as much as possible.

 

3. Lifting the Convenient Way

 

Many people don't think twice about how they pick things up – laundry baskets, grocery bags, kids, pet carriers and more. But quick, awkward lifts are a leading cause of back strain. Research consistently shows that bending and twisting under load increases stress on spinal discs and ligaments.

Real-life example: You grab all the grocery bags in one trip. You twist to pull a heavy box from the car. You scoop up a toddler while turning to answer a question. The motion feels routine … until your back tightens later.

Why it matters: The spine is designed for stability, not sudden rotational force under weight. Repeated poor lifting mechanics can irritate tissues and increase injury risk.

Spine-smart fix: Pause for positioning. Face what you're lifting. Bend at the hips and knees, keep the object close, and use your legs to power the lift. It feels slower – but your back pays less of the price.

 

The Bigger Picture

 

Spine problems rarely come from one moment. They're usually the result of small stresses repeated thousands of times. The encouraging part is that prevention works the same way: small protective choices repeated daily.

Move more often. Bring screens up (or reduce screen time altogether). Lift with intention. Your spine supports you every day – returning the favor doesn't require major life changes, just better everyday habits.

Add preventive spine care to your routine. Chiropractic care focuses on maintaining healthy spinal alignment, joint mobility and muscle balance – all key factors in reducing strain from daily habits. Research shows that conservative spinal care can help relieve back and neck pain, improve function and reduce the likelihood of recurring issues.

Chiropractors can also help identify the everyday movement and posture habits that may be stressing your spine, and provide practical education on safer ways to sit, lift, move, and use devices. Even if you're not currently in pain, periodic check-ins can catch small problems early, keep you moving comfortably and support long-term spine health.

 

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https://www.toyourhealth.com/mpacms/tyh/article.php?id=3422

 

Nut Butters for Stronger Aging

 

Staying strong and independent becomes more important – and more challenging – as we age. Muscle strength, mobility, and the ability to perform everyday tasks can gradually decline, increasing the risk of falls, frailty, and loss of independence.

While exercise is a well-known solution, researchers are increasingly exploring whether everyday foods can also play a role in keeping older adults physically capable.
A Comfort Food Put to the Test

In a six-month randomized, controlled trial, researchers examined whether regularly eating peanut butter could help improve physical function in older adults. Participants were divided into two groups: one added peanut butter to their usual diets, while the other continued eating as they normally would.

Peanut butter isn't just a nostalgic pantry staple. It's packed with plant protein, healthy fats, fiber, vitamins, minerals, and bioactive compounds that may support muscle health and overall nutrition – areas that are especially important later in life. Because many older adults struggle to get enough high-quality protein and calories, peanut butter offers a soft, convenient, calorie-dense option that's easy to incorporate into meals and snacks.
 

What the Researchers Found

 

Over the course of the study, participants who added peanut butter to their diets showed measurable improvements in several aspects of physical function compared with those who didn't. Key areas of improvement included:

 

• Muscle strength: Better performance on strength-related measures

• Functional mobility : Improvements in everyday movement such as standing, walking and balance

• Overall physical performance: Higher scores on standardized function tests

Importantly, these benefits came from a simple dietary change rather than an intense exercise program or medical treatment

 

What About Other Nut Butters?

 

Peanut butter isn't the only nut or seed butter on the shelf, and many alternatives offer similar – or sometimes broader – health benefits.

 

Almond butter is often higher in vitamin E and calcium and provides heart-healthy fats and plant protein. Cashew butter is creamier and slightly lower in protein and fiber, but rich in magnesium and iron, which support muscle and metabolic health. Walnut butter stands out for its omega-3 fatty acids that support heart and brain health. Sunflower seed butter is a strong option for people with nut allergies and provides vitamin E, magnesium and selenium. Mixed nut butters combine the strengths of multiple nuts for broader nutritional diversity.

In general, most nut and seed butters are nutrient-dense foods that provide plant protein, healthy fats and important micronutrients.

 

Why This Matters for Healthy Aging

 

Physical function is one of the strongest predictors of independence in older adults. The ability to rise from a chair, walk safely, carry groceries, or climb stairs directly affects quality of life. Even small declines can increase reliance on others and raise the risk of injury.

Nutrition plays a central role in maintaining muscle mass and strength, yet many older adults don't consume enough protein or nutrient-dense foods. Appetite changes, dental issues, cost concerns, and meal preparation challenges often get in the way. Nut and seed butters may help bridge that gap because they are easy to chew, affordable, shelf-stable, convenient, and calorie-dense.

 

(Note from Dr. Mha Atma: This article recommends peanut better. What it leaves out is that it most be "old-fashioned" peanut butter--the kind that has oil on the top and that you have to stir it to get the oil fully mixed into the thicker part below and then keep it refrigerated. Peanut butters that don't need stirring or refrigerating contain partially hydrogenated oil--trans fats--which are extremely unhealthy!
Also: My favorite is almond butter--especially Trader Joe's unsalted crunchy.)

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https://www.grassrootshealth.net/blog/how-vitamin-d-can-help-protect-your-pregnancy-3/

 

A growing body of evidence indicates vitamin D is a powerful, low-risk solution for preventing many diseases during pregnancy

Key Points

 

• Low vitamin D levels during pregnancy have consistently been related to a higher risk of preeclampsia, miscarriage, preterm birth, gestational diabetes, cesarean section, postpartum depression, and hemorrhage.

• Women should aim for a vitamin D level between 40–60 ng/ml prior to pregnancy or as early in pregnancy as possible for optimal protection

• Measuring vitamin D levels is the only way to ensure sufficiency – which can then lead to a safer pregnancy, healthier baby, and smoother recovery

A Gentler Birth – How Vitamin D Influences Labor Pain

 

What it is: Labor pain intensity is commonly measured using the Visual Analog Scale (VAS) a numerical scale where higher scores indicate greater pain during different labor stages and postpartum recovery.

 

The Vitamin D Connection:

 

A study enrolling 127 term-pregnant women (2–3 cm dilation at labor onset) found that higher vitamin D levels at the beginning of labor were linked to

 

• Lower pain scores in early and mid-labor

• Lower levels of postpartum pelvic pain

• Lower pain scores during late labor (8–10 cm dilation), however, this association was weaker

(Koyucu & Özcan, 2021)

 

Why it matters: Vitamin D supports muscle function, coordination, inflammation control, and tissue repair, all crucial during contractions and the birthing process. Efficient muscle activity may reduce perceived pain and promote more comfortable labor progression.

 

Miscarriage – The Silent Heartbreak

 

What it is:  Miscarriage (pregnancy loss before 20 weeks) affects 10–20% of known pregnancies, with most occurring in the first 8 weeks.

 

The Vitamin D Connection:

 

Vitamin D deficiency is significantly associated with increased miscarriage risk.

 

• Women who were vitamin D deficient at the beginning of pregnancy had a 94% significantly increased risk of miscarriage compared to those who were sufficient (Tamblyn et al., 2022)

• Pregnant women who were vitamin D deficient were 4 times more likely to have recurrent spontaneous abortion (Chen et al., 2022)

Hopeful Note: Studies show that women with optimal vitamin D levels prior to pregnancy get pregnant faster and have lower miscarriage rates, making it important to address before conception.

 

Go to:  https://www.grassrootshealth.net/blog/how-vitamin-d-can-help-protect-your-pregnancy-3/ to read the rest of this article containing more ways vitamin D prevents complications of pregnancy.

 

(Note from Dr. Mha Atma: For most adults, pregnant or not, who have not been taking vitamin D and haven't had a recent blood test, taking 5,000 IU/day (one oily capsule of 5,000) is a safe and reasonable dose to take until you get tested. Take it along with food that has fat in it like salad dressing, avocado, nuts, butter, or whatever. If testing reveals a blood level of 30 or less, 10,000/day is appropriate for a few months at least. If blood level is between 30 and 40, taking at least 5,000 is a good idea and perhaps 10,000 for at least 2-3 months. If above 40 you've probably been taking D and keep taking it! The ideal level may be 60 to 80 ng./ml.)