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Friday, February 28, 2020
Wednesday, July 30, 2014
Stomach Sleeping - Perhaps Your Back's Worst Nightmare
As soon as I became aware of a patient's sleeping
habits, and recommended side or back sleeping instead, their back and neck
conditions showed signs of rapid improvement. The results were so
markedly positive, I eventually wrote an additional question on the front of my
intake medical history forms directly asking "Do You Sleep on Your Stomach?
[ ] Yes [ ] No".
In so doing, I could identify this problem on a
patient's first visit. I began to tell people
at the outset that if they continued to sleep on their stomach, even for as
short a period as 5 minutes during the night, I probably would not be able
to help them with their back and neck conditions. This conveyed the
message pretty clearly on how important it was to begin work immediately
to completely eliminate this habit.
It's amazing, but in 28 years of practice
treating hundreds of people, I've found only 2 patients who were not able
to completely discontinue stomach sleeping! It appears that there
is a part of the mind that remains aware at night – ever so subtly -- when we
are turning in our sleep. Thus, we can
teach ourselves new sleeping habits, even in later adulthood, and in my
experience it has been quite possible "to teach old dogs new
tricks".
Stomach sleeping may be defined as any position
where, in part or as a whole, your chest and stomach are in contact with
the bed, and your head is turned to the side. So many patients
ask if the semi side-lying position with one leg up and one arm up at 90
degrees counts as stomach sleeping, and the answer is definitely
"yes".
As a demonstration of how the stomach sleeping
position is truly stressful, I often suggest to a patient during
their 15-20 min. initial history taking interview, that if the stomach sleeping
position is so comfortable, why not turn their chair sideways and conclude
the rest of our interview with their head facing me, fully turned towards
their shoulder. Some of them try it for a moment, but after a short
while we both laughingly agree that no one would never sit and talk
to someone like this if they had the choice. In other words, if we were conscious
even for a few minutes, we would prefer a position with much less rotation
of the head. If our neck stiffens in a
few minutes while fully turned, imagine the effect of hours spent with our
heads in such a position all night.
From an anatomical perspective, sleeping with a
full neck turn, especially with slight backward pressure as we lay on our
stomach, shuts down many of the nerves exiting our spine in the neck
region. This probably contributes to a dulling of consciousness and the senses,
and sleep sets in. But this also causes spinal nerve
pressure, which sets off cascades of abnormal reflexes, interfering with
the brain's communication with vital parts of the body, such as the thyroid
gland, organs in the throat and upper chest, and triggering muscle spasms
in the shoulders, arms, and hands. Many people who wake up with
stiff necks or who get recurring headaches or neck pain can relate to these
effects. Recurring shoulder problems or numbness in the arms/hands
are also very common. Even if you don't wake-up with any noticeable
problems, your weakened neck ligaments, irritated nerves, muscles, and joints
may become easy targets for the slightest provocation by activities later in
the day. I had an 18 year old boy with intractable chronic neck
pain who had developed clear arthritis, due only to a history of
stomach sleeping; he never had any past injuries to his neck nor had he suffered any accidents or sports related trauma. Not uncommon also were
so many patients I've treated, young and old, whose complaints of recurring headaches finally cleared up after discontinuing stomach sleeping.
In addition to causing injury to the area of the neck, another portion of the spine which is typically
traumatized in stomach sleepers is the lower back. The region of our spine our rib cage is connected to (the thoracic spine) has vertebrae which are designed for turning;
however the 5 adjacent vertebrae below this area (the lumbar spine), are built primarily for
forward and backward bending, and they turn very little. So when we
stomach sleep, this transition area ends up suffering the most damage with our back twisted at night. Thus spasm, nerve irritation, and weakening
of the lower back at this vital spot can lead to problems early on in
active individuals, especially athletes who do sports such as golf, racquet
sports, baseball, etc., which involve a lot of turning of the
torso. It is a very common area of the spine to develop disc degeneration and arthritis early in life. In addition to lower back pain, the nerves in this region supply the
bladder, pelvic organs, and lower digestive tract, which can also become targets of regular irritation.
The best way to avoid the myriad of adverse
consequences of stomach sleeping is to retrain ourselves to sleep on our
side or back. Some people find that willpower and positive intention
alone are sufficient to change the habit. Other people need props like a
pillow "wall" that alerts them when they are turning at night.
Some others find taping a Ping-Pong ball or similar object to their
nightshirt provides a needed reminder if they are turning onto their stomachs in their
sleep.
So what is the ideal way to sleep on one's side or back? Here are some postural hints to maximize your support and comfort... While side sleeping, it is good to use one pillow under your head that can be puffed-up to keep your neck more level horizontally, and another pillow between your legs to take pressure off the hip and back muscles. While back sleeping, it is good to use one thin pillow under the head, which allows the head to sink down, avoiding any propped-up neck position. Additionally, another pillow can be placed under the knees, raising them slightly to take pressure off the lower back. With regard to pillow type, I recommend either a ‘down’ or ‘down alternative’ filling, allowing it to be flatter for back sleeping while also being more puffy for side sleeping. I haven't personally found that the well advertised contour cervical pillows have been very helpful for my patients. I don’t believe they truly re-shape the neck curvature, and often they have appeared to aggravate certain neck conditions in some individuals. Thus, I am of the opinion that the most comfortable pillow is the best way to go. With regard to recommendations for the best mattress types, please see my website for a more extensive explanation:
http://depthhealing.com/files/Mattress_Reviews.pdf
So even during the portion of our day in which we are largely unconscious, it is clear that a lot can happen due to the effects of poor posture, especially if we consider 1/3 of our
lives could be spent in positions which may be aggravating our spine and nervous system. Ignorance
is definitely not bliss, especially for the many patients I’ve treated who
suffered the pain and effects wreaked by stomach sleeping -- not only interfering with their day-to-day
activities, but also compromising their athletic performance. Stomach sleeping can clearly create long
term damage to the spine and nerves, speeding degeneration and arthritis, and
likely aggravating organ systems in our body. It's important to consider taking time now to develop
proper side and back sleeping postures which can contribute substantially to our
long term health, vitality, and wellbeing. It's a relatively easy fix!
Wednesday, May 29, 2013
The Un-realized Health Hazzards of Plastic Water Bottles
Dear Readers,
I just received an e-mail which was very informative and quite alarming regarding the growing health and environment hazards posed by the use of plastic water bottles. It is definitely worth a quick read, and has some great information on safer alternatives... Here is a link to the website below.
https://www.waterfiller.com/home/information
Warm wishes,
Dr. Michael
I just received an e-mail which was very informative and quite alarming regarding the growing health and environment hazards posed by the use of plastic water bottles. It is definitely worth a quick read, and has some great information on safer alternatives... Here is a link to the website below.
https://www.waterfiller.com/home/information
Warm wishes,
Dr. Michael
Saturday, May 4, 2013
Food Handling Safety Tips Everyone Should Know
I just completed an on-line learning program about food handling which is
required for all food workers in the Washington State because I will be up there helping out on a retreat.
Even though I have taken numerous courses during my years of medical training and have passed tests before for food handling in my teens and twenties for summer jobs, etc., I can't believe how informative this 30 minute on-line course is.
There are so many opportunities for contaminating food due to our incomplete understanding of correct practices in the kitchen, I recommend everyone in your household who is involved in preparing and storing food watch this excellent presentation!
At the end of the course you are asked if you want to receive a Food Worker's Card good for WA State, but you obviously needn't apply for one. This is just a very good education to keep you and your family safe from food borne illness which can produce chronic intestinal problems and serious diseases.
Click on the following link to begin the course... it's truly worth a few minutes of your time ;-)..
www.foodworkercard.wa.gov
Even though I have taken numerous courses during my years of medical training and have passed tests before for food handling in my teens and twenties for summer jobs, etc., I can't believe how informative this 30 minute on-line course is.
There are so many opportunities for contaminating food due to our incomplete understanding of correct practices in the kitchen, I recommend everyone in your household who is involved in preparing and storing food watch this excellent presentation!
At the end of the course you are asked if you want to receive a Food Worker's Card good for WA State, but you obviously needn't apply for one. This is just a very good education to keep you and your family safe from food borne illness which can produce chronic intestinal problems and serious diseases.
Click on the following link to begin the course... it's truly worth a few minutes of your time ;-)..
www.foodworkercard.wa.gov
Friday, July 13, 2012
ARE CHIROPRACTIC DOCTORS SIMILAR TO PHYSICAL THERAPISTS OR MASSAGE THERAPISTS? WHAT TYPE OF EDUCATIONAL TRAINING DO THEY RECEIVE?
Chiropractic doctors undergo a course of training after college which includes 4 years of chiropractic medical schooling, followed by 1 year of internship, and then often by 1 or 2 years in an associateship or preceptorship to further learn a specialty. They have a license similar to a medical doctor, dentist, or osteopath, etc., who are all primary care physicians.
Physical therapists usually have a minimum of 2 years of college, followed by 2 years of physical therapy school. They then become licensed "therapists" who require the orders of a medical doctor, a chiropractic doctor, or osteopath, etc., to legally treat patients.
Massage therapists are not required to have a college degree, and currently there is no statewide requirement in California for certification. Different cities have their own licensing requirements, ranging from a few month course of a minimum of 100 hours in Northern California to a minimum of 500 hours of massage education for most of Southern California.
CHIROPRACTIC EDUCATION
After college, it may require as much as 5 to 7 years of further study before a Chiropractic Doctor enters into private practice! The education process for a Chiropractic Doctor (D.C.) is much like that of a Medical Doctor (M.D.), Dentist (D.D.S.), or Osteopath (D.O.). After college, the Chiropractic Doctor completes 4 years of education at an accredited chiropractic university. This is followed by 1 year of internship at a university affiliated clinic.
After graduating, Chiropractic Doctors must pass several stringent National Board Examinations, then take oral, written, and practical examinations for the states in which they choose to practice. Oftentimes, Chiropractic Doctors will then decide to enter a 1 or 2 year associateship or preceptorship in an existing clinic which emphasizes treatment methods in which they wish to specialize. This does not mark the end of the education process! Chiropractic Doctors are required to complete yearly postgraduate courses for license renewal and to stay current on the latest scientific research.
Physical therapists usually have a minimum of 2 years of college, followed by 2 years of physical therapy school. They then become licensed "therapists" who require the orders of a medical doctor, a chiropractic doctor, or osteopath, etc., to legally treat patients.
Massage therapists are not required to have a college degree, and currently there is no statewide requirement in California for certification. Different cities have their own licensing requirements, ranging from a few month course of a minimum of 100 hours in Northern California to a minimum of 500 hours of massage education for most of Southern California.
CHIROPRACTIC EDUCATION
After college, it may require as much as 5 to 7 years of further study before a Chiropractic Doctor enters into private practice! The education process for a Chiropractic Doctor (D.C.) is much like that of a Medical Doctor (M.D.), Dentist (D.D.S.), or Osteopath (D.O.). After college, the Chiropractic Doctor completes 4 years of education at an accredited chiropractic university. This is followed by 1 year of internship at a university affiliated clinic.
After graduating, Chiropractic Doctors must pass several stringent National Board Examinations, then take oral, written, and practical examinations for the states in which they choose to practice. Oftentimes, Chiropractic Doctors will then decide to enter a 1 or 2 year associateship or preceptorship in an existing clinic which emphasizes treatment methods in which they wish to specialize. This does not mark the end of the education process! Chiropractic Doctors are required to complete yearly postgraduate courses for license renewal and to stay current on the latest scientific research.
Wednesday, May 9, 2012
WHICH YOGA EXERCISES MAY BE DANGEROUS
I have treated many yoga students as well as many yoga instructors, and I have found that about 25-30% of the postures they are doing in their yoga routines could be quite injurious to their spines. If you have any questions about your individual yoga practice, it is good to consult a chiropractic doctor who can examine your spine and make specific recommendations to you for your ideal exercise routine.
Potentially Dangerous Yoga Postures Include:
(1) Bending while twisting -
Especially triangle poses and their modifications. Research has shown that bending as little as 30 degrees forward (or more) with any amount of twisting will rupture disc fibers!
(2) Straight leg lifts -
Such as Boat pose, leg lifts, the 'bicycle' are often advocated as "core" strengthening exercises for your abdominal muscles. They aren't, they actually use your "hip flexing" muscle (psoas muscle) which attaches to your spine and puts undue stress on your lower back. Many military personnel and athletes come to my office as a result of low back pain from doing leg lifts and full sit-ups.
(3) Full Sit Ups -
Again, while these are often advocated as "core"strengthening exercises, they also use predominantly your "hip flexing" (psoas) muscles. These exercises are one of the main reasons military personnel come to me for low back problems after basic training! A better alternative exercise would be "crunches", which strengthen only your abdominal muscles.
(4) Head or Shoulder Stands -
While there are many benefits to inversion, the dangers of head and shoulder stands greatly outweigh their benefits. The plough posture is o.k., but too much spinal stress occurs from these other weight bearing inverted yoga poses, and permanent ligament, disc damage, and cartilage damage could occur. Using a "Roman chair" or other form of inversion machine would be a much better alternative.
(5) Neck Rolls -
Rotating the neck for flexibility can and will aggravate underlying joint problems. There are many other forms of safe and effective stretches for the neck.
(6) Ballistic Movements -
Stretching should involve very conscious, slow, and precise movements, done over a 30-60 second period of time, without any bouncing, flinging, or fast (ballistic) movements. This will result in a more lasting length change for the muscles being stretched, and minimize the chances for injuries.
Please click on the following link below for a chart of some examples of
dangerous yoga poses you should avoid. This chart is not comprehensive,
and depending on your spinal condition, there may be more exercises your doctor would suggest avoiding for the long term or just temporarily.
CHART OF POTENTIALLY DANGEROUS YOGA POSES
* ALWAYS CONSULT YOUR DOCTOR BEFORE BEGINNING ANY FORM OF
STRETCHING OR STRENGTHENING EXERCISES! *
Potentially Dangerous Yoga Postures Include:
(1) Bending while twisting -
Especially triangle poses and their modifications. Research has shown that bending as little as 30 degrees forward (or more) with any amount of twisting will rupture disc fibers!
(2) Straight leg lifts -
Such as Boat pose, leg lifts, the 'bicycle' are often advocated as "core" strengthening exercises for your abdominal muscles. They aren't, they actually use your "hip flexing" muscle (psoas muscle) which attaches to your spine and puts undue stress on your lower back. Many military personnel and athletes come to my office as a result of low back pain from doing leg lifts and full sit-ups.
(3) Full Sit Ups -
Again, while these are often advocated as "core"strengthening exercises, they also use predominantly your "hip flexing" (psoas) muscles. These exercises are one of the main reasons military personnel come to me for low back problems after basic training! A better alternative exercise would be "crunches", which strengthen only your abdominal muscles.
(4) Head or Shoulder Stands -
While there are many benefits to inversion, the dangers of head and shoulder stands greatly outweigh their benefits. The plough posture is o.k., but too much spinal stress occurs from these other weight bearing inverted yoga poses, and permanent ligament, disc damage, and cartilage damage could occur. Using a "Roman chair" or other form of inversion machine would be a much better alternative.
(5) Neck Rolls -
Rotating the neck for flexibility can and will aggravate underlying joint problems. There are many other forms of safe and effective stretches for the neck.
(6) Ballistic Movements -
Stretching should involve very conscious, slow, and precise movements, done over a 30-60 second period of time, without any bouncing, flinging, or fast (ballistic) movements. This will result in a more lasting length change for the muscles being stretched, and minimize the chances for injuries.
Please click on the following link below for a chart of some examples of
dangerous yoga poses you should avoid. This chart is not comprehensive,
and depending on your spinal condition, there may be more exercises your doctor would suggest avoiding for the long term or just temporarily.
CHART OF POTENTIALLY DANGEROUS YOGA POSES
* ALWAYS CONSULT YOUR DOCTOR BEFORE BEGINNING ANY FORM OF
STRETCHING OR STRENGTHENING EXERCISES! *
Wednesday, May 2, 2012
CAN I DO YOGA OR ANY EXERCISES INSTEAD OF SEEING A CHIROPRACTOR?
When we have stiffness or pain in the body, we cannot always tell if we have a problem involving only a muscle or if we also have a joint problem, which may involve the malfunctioning of the vertebrae within our spine.
When attempting to treat spinal problems primarily with yoga or exercise, if you are unsuccessful, or if your problem worsens, further yoga or exercise may prove dangerous. Yoga and exercise are designed to restore movement and function to the spine as a whole, but research has shown that individual inflammed, fixated, or degenerating joints of the spine may persist and even be worsened by attempted stretching or strengthening exercises. Once a skilled chiropractic doctor treats you and restores proper function to the problem areas of your spine, when inflammation subsides, stretches and other exercises can then be very beneficial and supportive to healing. Chiropractic care, proper stretching and strengthening exercises, and massage are each vital parts of a "holistic" approach to successfully treating spinal and joint conditions.
I have treated many yoga students as well as many yoga instructors, and I often have found that about 25-30% of the postures they are doing are potentially quite dangerous. If you have any questions about your individual yoga routine, it is good to consult a chiropractic doctor who can examine your spine and make specific recommendations to you for your ideal exercise routine.
When attempting to treat spinal problems primarily with yoga or exercise, if you are unsuccessful, or if your problem worsens, further yoga or exercise may prove dangerous. Yoga and exercise are designed to restore movement and function to the spine as a whole, but research has shown that individual inflammed, fixated, or degenerating joints of the spine may persist and even be worsened by attempted stretching or strengthening exercises. Once a skilled chiropractic doctor treats you and restores proper function to the problem areas of your spine, when inflammation subsides, stretches and other exercises can then be very beneficial and supportive to healing. Chiropractic care, proper stretching and strengthening exercises, and massage are each vital parts of a "holistic" approach to successfully treating spinal and joint conditions.
I have treated many yoga students as well as many yoga instructors, and I often have found that about 25-30% of the postures they are doing are potentially quite dangerous. If you have any questions about your individual yoga routine, it is good to consult a chiropractic doctor who can examine your spine and make specific recommendations to you for your ideal exercise routine.
Friday, March 23, 2012
CAN I ADJUST MYSELF? IS IT BAD TO "CRACK" YOUR BACK AND NECK A LOT?
The desire to “pop” the neck or back is caused by a feeling of irritation or muscle tension surrounding a joint. This irritation and
tension is usually most present where the spine is being asked to try to move beyond its normal limits. When one area of the spine
is jammed or moving too little, it causes the neighboring joints to have to compensate by moving too much. Too much movement
forces the ligaments around these joints to loosen, making the area easy to “pop” by one's own minimal self-effort. Thus, the
feeling of needing to pop a joint is usually present in areas of the spine which are already over-strained and shouldn't be adjusted!!
Some people form a habit of “adjusting” themselves many times a day. However, by adjusting these overly loose and irritated areas
of the spine, they are repeatedly treating the wrong joints. What must actually be treated are the stuck or jammed areas of the spine
which are adjacent to it. So, although someone may feel momentary relief from their tension after adjusting an irritated area of their
back or neck, etc., within a few minutes they feel like they need to adjust themselves again. A chiropractic doctor is trained to
locate and treat the appropriate joints of the spine--so as not to aggravate existing instabilities--in order to restore delicate balance
to the spine and nervous system. Often people with even long term habits of self-adjusting will find they no longer feel the urge
after proper chiropractic care has been received.
tension is usually most present where the spine is being asked to try to move beyond its normal limits. When one area of the spine
is jammed or moving too little, it causes the neighboring joints to have to compensate by moving too much. Too much movement
forces the ligaments around these joints to loosen, making the area easy to “pop” by one's own minimal self-effort. Thus, the
feeling of needing to pop a joint is usually present in areas of the spine which are already over-strained and shouldn't be adjusted!!
Some people form a habit of “adjusting” themselves many times a day. However, by adjusting these overly loose and irritated areas
of the spine, they are repeatedly treating the wrong joints. What must actually be treated are the stuck or jammed areas of the spine
which are adjacent to it. So, although someone may feel momentary relief from their tension after adjusting an irritated area of their
back or neck, etc., within a few minutes they feel like they need to adjust themselves again. A chiropractic doctor is trained to
locate and treat the appropriate joints of the spine--so as not to aggravate existing instabilities--in order to restore delicate balance
to the spine and nervous system. Often people with even long term habits of self-adjusting will find they no longer feel the urge
after proper chiropractic care has been received.
Friday, December 16, 2011
Holiday Driving Tips to Avoid Back & Neck Pain
Good posture while driving can help prevent common back and neck problems as well as protect against injury from whiplash. For long drives, it is important to remember that no one configuration of the car seat needs to be maintained during the whole trip. When we sleep at night in a comfortable bed, do we not change positions multiple times througout the evening? So why do we need to accept only one position in a car seat while driving, which is much more stressful than the horizontal sleeping position.
Experiment with adjusting your seat nearer or farther from the steering wheel to alleviate leg, foot, lower back, shoulder, and arm tensions which develop. Also try adjusting your seat by reclining it more or less, in addition to changing the angle of the bottom seat cushion. Of course, safety is of the utmost concern and no seat adjustment should interfere with your control of the vehicle or your front, side, and rear visiblitiy; however, you'd be surprised at the amazing latitude you have in adjusting your seat into different comfort positions while still maintaing your safely. This will allow you to shift your stress as needed to different bodily regions throughout your trip, minimizing discomfort in any one area.
If you have chronic lower back problems, reclining the driver's seat backward can alleviate stress on the lower discs. A lumbar support or small pillow can also be helpful, but different back conditions make some people feel better with an increased low back curve, while others experience aggravation of their pain. You will have to experiment with this for yourself. Remember though, if you do recline your car seat, your neck will have to be carried farther forward during your drive to maintain it's upright posture, and neck strain may result. So, oftentimes the attempt to preserve your lower back ends up irritating your neck.
Always be sure your headrest is adjusted so that it is raised at least as high as the tops of your ears, and there should be no more than a fist-width distance between your head and the headrest. This helps protect against whiplash injuries and even death in the case of an accident.
One final suggestion is that you make frequent stops, at least every two hours, and don't be shy about stretching during those breaks, to help your muscles release their tension from long maintained driving positions.
Wishing you a happy and healthy holiday season! Dr. Michael Ackerman
Experiment with adjusting your seat nearer or farther from the steering wheel to alleviate leg, foot, lower back, shoulder, and arm tensions which develop. Also try adjusting your seat by reclining it more or less, in addition to changing the angle of the bottom seat cushion. Of course, safety is of the utmost concern and no seat adjustment should interfere with your control of the vehicle or your front, side, and rear visiblitiy; however, you'd be surprised at the amazing latitude you have in adjusting your seat into different comfort positions while still maintaing your safely. This will allow you to shift your stress as needed to different bodily regions throughout your trip, minimizing discomfort in any one area.
If you have chronic lower back problems, reclining the driver's seat backward can alleviate stress on the lower discs. A lumbar support or small pillow can also be helpful, but different back conditions make some people feel better with an increased low back curve, while others experience aggravation of their pain. You will have to experiment with this for yourself. Remember though, if you do recline your car seat, your neck will have to be carried farther forward during your drive to maintain it's upright posture, and neck strain may result. So, oftentimes the attempt to preserve your lower back ends up irritating your neck.
Always be sure your headrest is adjusted so that it is raised at least as high as the tops of your ears, and there should be no more than a fist-width distance between your head and the headrest. This helps protect against whiplash injuries and even death in the case of an accident.
One final suggestion is that you make frequent stops, at least every two hours, and don't be shy about stretching during those breaks, to help your muscles release their tension from long maintained driving positions.
Wishing you a happy and healthy holiday season! Dr. Michael Ackerman
Tuesday, October 11, 2011
Should I Get Regular Mamograms or Prostate (PSA) Screening?
There has been a lot of controversy over the years in the medical profession regarding the efficacy and safety of having regular screening tests done for breast cancer and prostate cancer. It's important to understand the costs and benefits of choosing these tests in light of the latest research. The following articles give particularly clear and up-to-date opinions based upon their reviews of years of published research findings.
If your medical doctor is not aware of the statistics presented regarding these forms of cancer testing, it is up to you to take charge and present these findings to him/her before agreeing to regular mamography exams or PSA (prostate specific antigen) laboratory screening.
FOR MAMOGRAPHY OVERVIEW CLICK HERE
FOR LABORATORY PSA PROSTATE SCREENING CLICK HERE
If your medical doctor is not aware of the statistics presented regarding these forms of cancer testing, it is up to you to take charge and present these findings to him/her before agreeing to regular mamography exams or PSA (prostate specific antigen) laboratory screening.
FOR MAMOGRAPHY OVERVIEW CLICK HERE
FOR LABORATORY PSA PROSTATE SCREENING CLICK HERE
Wednesday, September 28, 2011
The Awful Truth About Bottled Water
I just read an article sent to me by a friend about the health, social, and economic problems associated with drinking bottled water. I was apalled at the information presented, even though I had been aware of some of the issues before.
I am passing on this link in hopes of raising public awarness to the truly awful problems of using bottled water... please take a moment to read it and pass on this article to others who you think would appreciate it.
http://articles.mercola.com/sites/articles/archive/2011/09/26/why-is-water-the-next-empire.aspx?e_cid=20110926_DNL_art_1
I am passing on this link in hopes of raising public awarness to the truly awful problems of using bottled water... please take a moment to read it and pass on this article to others who you think would appreciate it.
http://articles.mercola.com/sites/articles/archive/2011/09/26/why-is-water-the-next-empire.aspx?e_cid=20110926_DNL_art_1
Thursday, September 8, 2011
Best Form of Exercise for Fat Loss
Over the last several decades, ideas have changed quite a bit regarding how best to workout in a way that will promote the most cardiovascular fitness and total fat loss. It used to be thought that low level, steady state exercise at the bottom of the margin of our aerobic training range (e.g. 65% of our maximum training heart rate for our age) would burn the most fat. It was believed that staying within such a completely "aerobic" range would result in the maximal use of oxygen by our muscles to ideally burn fat most efficiently. Conversely, it was also believed that exercising at higher heart rates involving more oxygen debt -- i.e., more breathlessness -- would result in proportionately more and more substitution of carbohydrates to be burned instead of purely fats.
Recent research, however, has begun to change these concepts in exercise. Interval training, inserted in the middle of lower level steady state activity, has been shown to boost fat burning significantly. Additionally, resistance exercise, at the level which induces a muscle "burn" feeling thereafter, also increases the amount of fat loss during exercise. The proper addition and combination of such mixed training modalities can increase fat loss up to 10 times the amount achieved by many forms of traditionally recommended exercise!
Thus, circuit training and the use of cardio conditioning interspersed with bursts of high intensity exercise are growing more popular now for an even wider population of fitness enthusiasts... not only are athletes who wish to condition for particular sports competition continuing to engage in them, but now joining those athletes are individuals who goals are solely to achieve weight loss and better overall health and physical fitness.
Here is a link to an excellent article on this new exercise model, and you can also Google "Metabolic Conditioning" of "Circuit Training" to learn more of the specific 'how-to's' for getting started on such a program.
http://www.townsendletter.com/July2011/exercise0711.html
Recent research, however, has begun to change these concepts in exercise. Interval training, inserted in the middle of lower level steady state activity, has been shown to boost fat burning significantly. Additionally, resistance exercise, at the level which induces a muscle "burn" feeling thereafter, also increases the amount of fat loss during exercise. The proper addition and combination of such mixed training modalities can increase fat loss up to 10 times the amount achieved by many forms of traditionally recommended exercise!
Thus, circuit training and the use of cardio conditioning interspersed with bursts of high intensity exercise are growing more popular now for an even wider population of fitness enthusiasts... not only are athletes who wish to condition for particular sports competition continuing to engage in them, but now joining those athletes are individuals who goals are solely to achieve weight loss and better overall health and physical fitness.
Here is a link to an excellent article on this new exercise model, and you can also Google "Metabolic Conditioning" of "Circuit Training" to learn more of the specific 'how-to's' for getting started on such a program.
http://www.townsendletter.com/July2011/exercise0711.html
Wednesday, August 31, 2011
Omega 3 Fish Oils Linked to a Lower Rate of Suicide
Fish oil contains to forms of Omega 3 fats which are very beneficial to the human body: EPA and DHA. For billions of years, life developed in the seas, and these critical fatty acids were prevalent and available for all the organisms that evolved over this great time span. Even when animals eventually came onto land, EPA and DHA were still present in their diets as grasses and plants often had sufficient levels. Only in the last hundred years or so, with the advent of more modern farming techniques for raising cattle, fowl, and even fish, the quantity of these Omega 3 fats has severely declined in our diets. Cattle, fowl, and fish are being fed diets high in grain and various derivatives which are very low in Omega 3 fats, and actually have high Omega 6 fat levels which produce many opposite and negative effects in the body! When humans consume these animals and fish our diets then become deficient in Omega 3 fats, and the Omega 3/Omega 6 fat ratio -- which used to be about 1:1 -- now is closer to 1:16!
Please look in my archives to read on all of the benefits of Omega 3 oils, or just do a google search to satisfy your curiosity. One new study, however, now links Omega 3 fat consumption with the incidence of suicide... specifically in military personnell.
Here is the link: http://articles.latimes.com/2011/aug/24/news/la-heb-suicide-military-omega3-20110824
Please look in my archives to read on all of the benefits of Omega 3 oils, or just do a google search to satisfy your curiosity. One new study, however, now links Omega 3 fat consumption with the incidence of suicide... specifically in military personnell.
Here is the link: http://articles.latimes.com/2011/aug/24/news/la-heb-suicide-military-omega3-20110824
Tuesday, April 19, 2011
WHAT IS GOOD CARDIOVASCULAR EXERCISE?
Of all the muscles we try to exercise in our various fitness routines and strategies, we often fail to properly address our heart -- the most important of all muscles! A good cardiovascular routine needs to be well planned in order to provide adequate exercise intensity and volume for the heart, as well as to create the optimal metabolic changes in order to burn body fat and achieve ideal long-term physical health. How is this done?
Well, one answer comes from research which reported significant increases in the HDL (good cholesterol) levels in men that exercised at or above 75% of their maximum heart rate (maxHR), 3 times a week for 12 weeks. No changes in HDL were reported in the subjects that exercised at only 65% of their maxHR. This specifically shows that only after a certain exercise intensity level is reached, the body starts to manufacture the correct carrier proteins to bring cholesterol from its body stores to the liver to be “burned” or used up! Without such level of stimulation, exercise is helpful in other ways, but one’s cardiovascular health is not as significantly impacted.
To calculate your training heart rate, take the quantity (220-Your Age) and multiply it by 0.75 to get your target minimum training heart rate which will positively affect your HDL levels. For example, if you are 40 years old, take (220-40) X .75 = (180) X .75 = 135 beats per minute for your cardio training heart rate.
Important Note: If you are out of shape, start training at a lower heart rate level , say 65% of your maximum heart rate level, and then gradually build up to a 75% max heart rate level. A good rule of thumb is never exercise at a sustained level which has you breathing so hard that you cannot carry on a normal conversation. (I often recite a memorized poem to see if I can carry on a normal conversation.) When beginning exercise, also start with exercise duration of 5 or 10 or 20 minutes, and gradually add more time with succeeding sessions.
Exercise volume, however, has been found to be more important than exercise intensity. It was reported in studies that weekly total mileage was more important in raising HDL levels than was exercise intensity. Interestingly, a higher volume of exercise provided significant increases in HDL in a shorter period of time. This indicates that there may be a relationship between exercise volume and the length of the training program. Most of the exercise training studies identify a weekly mileage threshold of 7 to 10 miles/week for significant increases in HDL’s. This correlates with an average minimum work-out of 25 to 40 minutes, 3 times per week, at a gym on cardiovascular training equipment. If you are eventually able to exercise up to 60 minutes, it would be even better.
Well, one answer comes from research which reported significant increases in the HDL (good cholesterol) levels in men that exercised at or above 75% of their maximum heart rate (maxHR), 3 times a week for 12 weeks. No changes in HDL were reported in the subjects that exercised at only 65% of their maxHR. This specifically shows that only after a certain exercise intensity level is reached, the body starts to manufacture the correct carrier proteins to bring cholesterol from its body stores to the liver to be “burned” or used up! Without such level of stimulation, exercise is helpful in other ways, but one’s cardiovascular health is not as significantly impacted.
To calculate your training heart rate, take the quantity (220-Your Age) and multiply it by 0.75 to get your target minimum training heart rate which will positively affect your HDL levels. For example, if you are 40 years old, take (220-40) X .75 = (180) X .75 = 135 beats per minute for your cardio training heart rate.
Important Note: If you are out of shape, start training at a lower heart rate level , say 65% of your maximum heart rate level, and then gradually build up to a 75% max heart rate level. A good rule of thumb is never exercise at a sustained level which has you breathing so hard that you cannot carry on a normal conversation. (I often recite a memorized poem to see if I can carry on a normal conversation.) When beginning exercise, also start with exercise duration of 5 or 10 or 20 minutes, and gradually add more time with succeeding sessions.
Exercise volume, however, has been found to be more important than exercise intensity. It was reported in studies that weekly total mileage was more important in raising HDL levels than was exercise intensity. Interestingly, a higher volume of exercise provided significant increases in HDL in a shorter period of time. This indicates that there may be a relationship between exercise volume and the length of the training program. Most of the exercise training studies identify a weekly mileage threshold of 7 to 10 miles/week for significant increases in HDL’s. This correlates with an average minimum work-out of 25 to 40 minutes, 3 times per week, at a gym on cardiovascular training equipment. If you are eventually able to exercise up to 60 minutes, it would be even better.
Wednesday, March 30, 2011
Important Tips on Stretching
Stretching is one of the most important tools for preventing injuries and maintaining optimal health and fitness. Chiropractic care combined with stretching is a winning combination. Both are essential for maintaining flexibility, while also treating and helping to prevent muscle stiffness, tightness, pain, and injuries. I often say that "Chiropractic therapy starts the healing process and helps you to be able to stretch, and stretching helps you to heal." This is because it is the re-introduction of movement into problem joints and muscles which stimulates the body to repair itself, restore circulation, and ultimately heal. Yoga or stretching by itself may by enough for the rare individual with a perfect spine, but for the 80% of the rest of us, chiropractic care unlocks the magic and full potential of stretching by removing inflammation and blockages, allowing the full function and participation of all necessary joints during a movement. Alone, many people -- and even instructors -- find yoga and stretching insufficient or even damaging if done without a proper check of spinal function from a chiropractic doctor.
When muscles are not stretched on a regular basis they become tighter, shorter, stiffer, and limit our range of motion. If stretching is not used to offset these decreases in flexibility, then the changes can become permanent and further muscle and joint problems will result. Believe it or not, stretching can also increase muscle strength. By lengthening a muscle, much like stretching a rubber band, each of the muscle fibers have a potentially greater distance over which a contraction can take place, and more strength can be generated. Stretching is therefore also known as “preloading” a muscle.
Ideally, muscles should be stretched every day, especially after exercising, and it is a good idea to do some light stretching during and after prolonged periods of sitting, sleeping, or other stationary activities. Unfortunately, most people rarely stretch and only realize the importance of stretching after they develop muscle problems. Frequent stretching alone can prevent many aches and pains, and virtually every muscle problem involving pain or imbalance is impacted in some way by our existing level of flexibility.
The most common method of stretching involves carefully moving very slowly inch by inch into a progressive lengthening of a muscle, without any form of bouncing. You should move slow enough to “sneak-up” on a muscle, so it doesn’t try to fight against you. Such a stretch should be done for at least 30 to 60 seconds, if you want a lasting effect. The biggest mistake most people make is they stretch a muscle for too little time, resulting in no permanent length change. If you have tight muscles, you should stretch those muscles at least 2 or 3 times per day, while other muscles should still be stretched at least once a day.
If you exercise, by far the most important time to perform static stretching is after your activity. This is the time when your muscles are tightest and if they are not stretched, they will remain in a shortened position. Over time this results in increased soreness and recovery time after exercise, decreased flexibility, and muscle imbalances. It is also important to note that the stronger you are, the tighter your muscles can get and the more they need to be stretched.
It is a good idea to perform stretches after your muscles are warmed up, because they will be more pliable and you can stretch them further. So if you do some stretches in the morning, its best to do them after you’ve been up and moving for a while, or after showering. You should also make minor changes in your body position to target the parts of your muscle that are tightest, as this will improve the effectiveness of all stretches.
Stretching should make your muscles feel better, and if pain persists after you’ve stretched, it could indicate you may have not targeted the appropriate muscle or region within the muscle to stretch, or you may have coexisting joint or nerve inflammation which your chiropractor can address.
If you are not in pain, well you have probably heard the expression that an ‘ounce of prevention is worth a pound of cure’, and that certainly applies to stretching. But for people who have lived with pain for some time, stretching is an essential part of a rehabilitation program for restoring proper balance, stability, and strength, while helping to return you to a lifestyle which is fully active and pain free.
When muscles are not stretched on a regular basis they become tighter, shorter, stiffer, and limit our range of motion. If stretching is not used to offset these decreases in flexibility, then the changes can become permanent and further muscle and joint problems will result. Believe it or not, stretching can also increase muscle strength. By lengthening a muscle, much like stretching a rubber band, each of the muscle fibers have a potentially greater distance over which a contraction can take place, and more strength can be generated. Stretching is therefore also known as “preloading” a muscle.
Ideally, muscles should be stretched every day, especially after exercising, and it is a good idea to do some light stretching during and after prolonged periods of sitting, sleeping, or other stationary activities. Unfortunately, most people rarely stretch and only realize the importance of stretching after they develop muscle problems. Frequent stretching alone can prevent many aches and pains, and virtually every muscle problem involving pain or imbalance is impacted in some way by our existing level of flexibility.
The most common method of stretching involves carefully moving very slowly inch by inch into a progressive lengthening of a muscle, without any form of bouncing. You should move slow enough to “sneak-up” on a muscle, so it doesn’t try to fight against you. Such a stretch should be done for at least 30 to 60 seconds, if you want a lasting effect. The biggest mistake most people make is they stretch a muscle for too little time, resulting in no permanent length change. If you have tight muscles, you should stretch those muscles at least 2 or 3 times per day, while other muscles should still be stretched at least once a day.
If you exercise, by far the most important time to perform static stretching is after your activity. This is the time when your muscles are tightest and if they are not stretched, they will remain in a shortened position. Over time this results in increased soreness and recovery time after exercise, decreased flexibility, and muscle imbalances. It is also important to note that the stronger you are, the tighter your muscles can get and the more they need to be stretched.
It is a good idea to perform stretches after your muscles are warmed up, because they will be more pliable and you can stretch them further. So if you do some stretches in the morning, its best to do them after you’ve been up and moving for a while, or after showering. You should also make minor changes in your body position to target the parts of your muscle that are tightest, as this will improve the effectiveness of all stretches.
Stretching should make your muscles feel better, and if pain persists after you’ve stretched, it could indicate you may have not targeted the appropriate muscle or region within the muscle to stretch, or you may have coexisting joint or nerve inflammation which your chiropractor can address.
If you are not in pain, well you have probably heard the expression that an ‘ounce of prevention is worth a pound of cure’, and that certainly applies to stretching. But for people who have lived with pain for some time, stretching is an essential part of a rehabilitation program for restoring proper balance, stability, and strength, while helping to return you to a lifestyle which is fully active and pain free.
Wednesday, January 26, 2011
HOW TO GAIN MUSCLE AFTER AGE 40
Here is a good article on the three factors one should consider in embarking on a fitness program in which you wish to gain muscle mass.
http://www.healthtopics.com/inner.php?aid=2828
Of course, when designing your conditioning program, remember that it is most important to include cardiovascular exercise which is designed to keep the heart muscle toned, your circulatory system functioning at its optimal level, and your body fat down to a minimum.
Research has also reported significant increases in HDL (good cholesterol) levels in men that exercised at or above 75% of their maximum heart rate (maxHR), 3 times a week for 12 weeks. No changes in HDL were reported in the subjects that exercised at 65% maxHR. To calculate your training heart rate, take the quantity (220-Your Age) and multiply it by 0.75 to get your target minimum training heart rate which will positively affect your HDL levels. For example, if you are 40 years old, take (220-40) X .75 = (180) X .75 = 135 beats per minute for your training heart rate.
Important Note: If you are out of shape, start training at a lower heart rate level to gradually build up to a 75% max heart rate level. A good rule of thumb is never exercise at a sustained level which has you breathing so hard that you cannot carry on a normal conversation. When beginning exercise, also start with exercise duration of 5 or 10 or 20 minutes, and gradually add more time with succeeding sessions.
Research has also shown that exercise volume is even more important than exercise intensity. It was reported that weekly total mileage was more important in raising HDL levels than was exercise intensity. Interestingly, a higher volume of exercise provided significant increases in HDL in a shorter period of time. This indicates that there may be a relationship between exercise volume and the length of the training program. Most of the exercise training studies identify a weekly mileage threshold of 7 to 10 miles/week for significant increases in HDL’s. This correlates with an average minimum work-out of 25 to 40 minutes, 3 times per week, at a gym on cardiovascular training equipment. If you are eventually able to exercise up to 60 minutes, it would be even better.
http://www.healthtopics.com/inner.php?aid=2828
Of course, when designing your conditioning program, remember that it is most important to include cardiovascular exercise which is designed to keep the heart muscle toned, your circulatory system functioning at its optimal level, and your body fat down to a minimum.
Research has also reported significant increases in HDL (good cholesterol) levels in men that exercised at or above 75% of their maximum heart rate (maxHR), 3 times a week for 12 weeks. No changes in HDL were reported in the subjects that exercised at 65% maxHR. To calculate your training heart rate, take the quantity (220-Your Age) and multiply it by 0.75 to get your target minimum training heart rate which will positively affect your HDL levels. For example, if you are 40 years old, take (220-40) X .75 = (180) X .75 = 135 beats per minute for your training heart rate.
Important Note: If you are out of shape, start training at a lower heart rate level to gradually build up to a 75% max heart rate level. A good rule of thumb is never exercise at a sustained level which has you breathing so hard that you cannot carry on a normal conversation. When beginning exercise, also start with exercise duration of 5 or 10 or 20 minutes, and gradually add more time with succeeding sessions.
Research has also shown that exercise volume is even more important than exercise intensity. It was reported that weekly total mileage was more important in raising HDL levels than was exercise intensity. Interestingly, a higher volume of exercise provided significant increases in HDL in a shorter period of time. This indicates that there may be a relationship between exercise volume and the length of the training program. Most of the exercise training studies identify a weekly mileage threshold of 7 to 10 miles/week for significant increases in HDL’s. This correlates with an average minimum work-out of 25 to 40 minutes, 3 times per week, at a gym on cardiovascular training equipment. If you are eventually able to exercise up to 60 minutes, it would be even better.
Tuesday, November 30, 2010
Facts You Need To Know About Calcium and Vitamin D
-Vitamin D 800-1000 IU/Day reduces cancer, osteoporosis, Type 1 diabetes, & multiple sclerosis
-Vit D production decreases with age, so especially elderly people need higher levels.
-The “National Academy of Sciences–Institute of Medicine recommended adequate intake [of vitamin D3] should be revised upward to at least 2,000 to 4,000 IU/day. Adoption of the new adequate intake [of vitamin D3] would substantially reduce the incidence of cancer, and there are no consistently established adverse effects of vitamin D3 intake in the range below 4,000 IU/day that would be sufficient to justify a lower adequate intake [of vitamin D3].”
(I personally recommend that patients try to get at least 2000 IU per day, especially if they do not get much daily exposure to sunlight.)
Vitamin D deficiency is now associated with higher risks of 22 forms of cancer, heart disease, multiple sclerosis, osteoporosis, flu and many other disorders!
An Intake of 2,000 IU/day of vitamin D3 would lead to 25% reduction in incidence of breast cancer and 27% reduction in incidence of colorectal cancer inNorth America.
Higher sun exposure in childhood and adolescence reduce the lifetime incidence of prostate cancer by about 50%.
Published in the American Journal of Clinical Nutrition in June, 2007, a four-year clinical trial followed 1,200 women who took high levels of vitamin D and matched them against a control group who did not take the vitamin. Those rich in vitamin D had up to 77 percent fewer cancers as compared to the control group. That's twice the impact on cancer risk attributed to smoking!
The evidence that vitamin D has profound effects on our body's innate immunity is rapidly growing...
In a 2007 study, 104 women given vitamin D were three times less likely to report cold and flu symptoms than placebo controls. “A low dose (800 IU/day) not only reduced reported incidence, it abolished the seasonality of reported colds and flu. A higher dose (2000 IU/day), given during the last year of their trial, virtually eradicated all reports of colds or flu.
Pregnant women should consult their physicians about getting at least 2,000 international units (IU) of vitamin D daily - this is 10 times the current government recommendation, and much higher than you will find in prenatal vitamins!
1200 mg of Calcium per day also decreases risk of colon cancer by 27 percent. This should be taken always with it's sister mineral in a 1:2 ratio, 600 mg Magnesium.
Ideally, healthy adults should get between 1500mg to 2000mg of Calcium per day, with 600mg to 1000mg of Magnesium. After age 35 women can no longer deposit calcium into their bones using most regular supplements. A supplemental form of calcium which can build bone in women after age 35-- and even after menopause--is called microcrystalline hydroxyapitate. It is available from a few different companies, but the one I recommend is “Bone Up” by Jarrow Formulas. Six (6) capsules per day supply sufficient calcium, magnesium, some vitamin D, and many other cofactors for continued bone growth and maintenance.
More than 50% of women already being treated for osteoporosis are Vitamin D deficient.
25-50 % of the population over age 50 is Vitamin D deficient
Vitamin D deficiency is associated with increased risk of…
- 22 types of cancer including breast, colon, and prostate
- Multiple sclerosis
- Hypertension
- Rheumatoid Arthritis
- Type I Diabetes
- Chronic Pain Syndromes (90 percent of people with chronic non-specific pain have Vit D deficiency)
* Sometimes receiving about 10 Minutes of daily sun exposure can prevent Vit D deficiency * The time of year, the latitude at which we live, the amount of clothing we wear, our skin pigmentation, and the amount of sun screen we have on are all factors which affect how much Vitamin D we can produce from the sun...
Click here to read an excellent article explaining these factors in detail.
Conditions Contributing to Vitamin D Deficiency (a partial list)
• Geography – northern latitudes have decreased amounts of sun radiation
• Weather/Season – overcast, rainy, or cold regions requiring less outdoor time and more
clothes cover for the body
• Statin Drug users or patients on cholesterol lowering medications
• Malabsorption syndromes – especially interfering with fat digestion
• Normal ageing
• Institutionalized elderly patients with decreased sun exposure
• Lack of sun exposure and sunscreen use – the UV(B) burning rays that sun screens are designed to block are the same wavelength necessary to produce Vitamin D in the skin.
• People who largely spend their days indoors due to work, climate, habit
• Cancers: prostate, colon, breast
• Long-term: use of prednisone, anti-convulsant medications
• Use of medications with photosensitivity precautions
• Liver and kidney disease – including kidney stones and gall stones
• Congestive heart failure
• Peripheral arterial disease
• Rickets
• Systemic Lupus Erathematosus (S.L.E.)
• Osteoporosis
• Osteomalacia
Approximately 3,000 research studies have been published in biomedical journals investigating the inverse association between vitamin D, its metabolites, and cancer, including 275 epidemiological studies, according to a PubMed search.
To date there have been 748 randomly controlled reasearch trials that assigned vitamin D supplements to
study participants, according to a PubMed search in August 2008.” Supplementation was found to be safe
at levels up to 4,000 IU per day.*
* (Cedric F. Garland Dr PH, Edward D. Gorham MPH, PhD, Sharif B. Mohr MPH, FrankC. Garland PhD. Vitamin D for Cancer Prevention: Global Perspective Annals of Epidemiology Volume 19, Issue 7, July 2009, Pages 468-483 ))
-Vit D production decreases with age, so especially elderly people need higher levels.
-The “National Academy of Sciences–Institute of Medicine recommended adequate intake [of vitamin D3] should be revised upward to at least 2,000 to 4,000 IU/day. Adoption of the new adequate intake [of vitamin D3] would substantially reduce the incidence of cancer, and there are no consistently established adverse effects of vitamin D3 intake in the range below 4,000 IU/day that would be sufficient to justify a lower adequate intake [of vitamin D3].”
(I personally recommend that patients try to get at least 2000 IU per day, especially if they do not get much daily exposure to sunlight.)
Vitamin D deficiency is now associated with higher risks of 22 forms of cancer, heart disease, multiple sclerosis, osteoporosis, flu and many other disorders!
An Intake of 2,000 IU/day of vitamin D3 would lead to 25% reduction in incidence of breast cancer and 27% reduction in incidence of colorectal cancer inNorth America.
Higher sun exposure in childhood and adolescence reduce the lifetime incidence of prostate cancer by about 50%.
Published in the American Journal of Clinical Nutrition in June, 2007, a four-year clinical trial followed 1,200 women who took high levels of vitamin D and matched them against a control group who did not take the vitamin. Those rich in vitamin D had up to 77 percent fewer cancers as compared to the control group. That's twice the impact on cancer risk attributed to smoking!
The evidence that vitamin D has profound effects on our body's innate immunity is rapidly growing...
In a 2007 study, 104 women given vitamin D were three times less likely to report cold and flu symptoms than placebo controls. “A low dose (800 IU/day) not only reduced reported incidence, it abolished the seasonality of reported colds and flu. A higher dose (2000 IU/day), given during the last year of their trial, virtually eradicated all reports of colds or flu.
Pregnant women should consult their physicians about getting at least 2,000 international units (IU) of vitamin D daily - this is 10 times the current government recommendation, and much higher than you will find in prenatal vitamins!
1200 mg of Calcium per day also decreases risk of colon cancer by 27 percent. This should be taken always with it's sister mineral in a 1:2 ratio, 600 mg Magnesium.
Ideally, healthy adults should get between 1500mg to 2000mg of Calcium per day, with 600mg to 1000mg of Magnesium. After age 35 women can no longer deposit calcium into their bones using most regular supplements. A supplemental form of calcium which can build bone in women after age 35-- and even after menopause--is called microcrystalline hydroxyapitate. It is available from a few different companies, but the one I recommend is “Bone Up” by Jarrow Formulas. Six (6) capsules per day supply sufficient calcium, magnesium, some vitamin D, and many other cofactors for continued bone growth and maintenance.
More than 50% of women already being treated for osteoporosis are Vitamin D deficient.
25-50 % of the population over age 50 is Vitamin D deficient
Vitamin D deficiency is associated with increased risk of…
- 22 types of cancer including breast, colon, and prostate
- Multiple sclerosis
- Hypertension
- Rheumatoid Arthritis
- Type I Diabetes
- Chronic Pain Syndromes (90 percent of people with chronic non-specific pain have Vit D deficiency)
* Sometimes receiving about 10 Minutes of daily sun exposure can prevent Vit D deficiency * The time of year, the latitude at which we live, the amount of clothing we wear, our skin pigmentation, and the amount of sun screen we have on are all factors which affect how much Vitamin D we can produce from the sun...
Click here to read an excellent article explaining these factors in detail.
Conditions Contributing to Vitamin D Deficiency (a partial list)
• Geography – northern latitudes have decreased amounts of sun radiation
• Weather/Season – overcast, rainy, or cold regions requiring less outdoor time and more
clothes cover for the body
• Statin Drug users or patients on cholesterol lowering medications
• Malabsorption syndromes – especially interfering with fat digestion
• Normal ageing
• Institutionalized elderly patients with decreased sun exposure
• Lack of sun exposure and sunscreen use – the UV(B) burning rays that sun screens are designed to block are the same wavelength necessary to produce Vitamin D in the skin.
• People who largely spend their days indoors due to work, climate, habit
• Cancers: prostate, colon, breast
• Long-term: use of prednisone, anti-convulsant medications
• Use of medications with photosensitivity precautions
• Liver and kidney disease – including kidney stones and gall stones
• Congestive heart failure
• Peripheral arterial disease
• Rickets
• Systemic Lupus Erathematosus (S.L.E.)
• Osteoporosis
• Osteomalacia
Approximately 3,000 research studies have been published in biomedical journals investigating the inverse association between vitamin D, its metabolites, and cancer, including 275 epidemiological studies, according to a PubMed search.
To date there have been 748 randomly controlled reasearch trials that assigned vitamin D supplements to
study participants, according to a PubMed search in August 2008.” Supplementation was found to be safe
at levels up to 4,000 IU per day.*
* (Cedric F. Garland Dr PH, Edward D. Gorham MPH, PhD, Sharif B. Mohr MPH, FrankC. Garland PhD. Vitamin D for Cancer Prevention: Global Perspective Annals of Epidemiology Volume 19, Issue 7, July 2009, Pages 468-483 ))
Monday, November 15, 2010
THE POTENTIAL DANGERS OF CONSUMING GENETICALLY MODIFIED FOODS
While scientific progress and recent technological breakthroughs in the agricultural field have appeared to have many profoundly beneficial effects with respect to creating more plentiful and hardy crops, these breakthroughs may have come at a high cost. The following article contains excerpts from various authors who look at some of the dangers in consuming genetically modified foods which you may not have been aware of.
For example, some experts have found that, despite their outward appearance, many genetically modified foods contain only 2/3 or less of their original nutrient content, and compared with organic foods, genetically modified foods may typically have only 1/3 the nutrient content!
Here is a link to the full article published on my website...
www.depthhealing.com/ArticlesGMO.html
For example, some experts have found that, despite their outward appearance, many genetically modified foods contain only 2/3 or less of their original nutrient content, and compared with organic foods, genetically modified foods may typically have only 1/3 the nutrient content!
Here is a link to the full article published on my website...
www.depthhealing.com/ArticlesGMO.html
Monday, November 8, 2010
Study links painkillers to Birth Defects
The use of mild painkillers such as paracetamol (Tylenol), aspirin and ibuprofen during pregnancy may partly account for a sharp increase in male reproductive disorders in recent decades!
Here is a link to a study just recently published showing once more that any medications we take, when studied long enough, may reveal previously unknown very dangerous side-effects.
http://uk.reuters.com/article/idUKTRE6A72VD20101108
Here is a link to a study just recently published showing once more that any medications we take, when studied long enough, may reveal previously unknown very dangerous side-effects.
http://uk.reuters.com/article/idUKTRE6A72VD20101108
Tuesday, October 12, 2010
Understanding Muscle Balance for Athletics and Your Health
For many of us, when we think of a tight region of our body or a recurring sports injury or repetitive stress related problem, we tend to focus too narrowly. Our first tendency is to think in terms of treating only the area of pain or stiffness, seeking immediate relief from what most obviously appears to be ailing us. However, research over the years has shown in chiropractic and orthopedic medicine that pain or stiffness in a particular area or region of the body may be caused or perpetuated by neighboring or even opposing muscle groups, especially those which are tied into our repetitive postures, favorite sports, or athletic pursuits.
Below are two links to explain how muscles in our upper body and lower body are linked together in ways which result in typical syndromes resulting in common kinds of injuries which plague our work and athletic environments. Understanding these relationships is key to working from a "Big Picture" approach to achieve lasting relief from chronic and/or recurring musculoskeletal problems.
Upper Body Muscle Relationships -- "Upper Cross Syndrome"
http://backintoit.com/what-is-upper-crossed-syndrome/
Lower Body Muscle Relationships -- "Lower Cross Syndrome"
http://backintoit.com/what-is-lower-crossed-syndrome/
Below are two links to explain how muscles in our upper body and lower body are linked together in ways which result in typical syndromes resulting in common kinds of injuries which plague our work and athletic environments. Understanding these relationships is key to working from a "Big Picture" approach to achieve lasting relief from chronic and/or recurring musculoskeletal problems.
Upper Body Muscle Relationships -- "Upper Cross Syndrome"
http://backintoit.com/what-is-upper-crossed-syndrome/
Lower Body Muscle Relationships -- "Lower Cross Syndrome"
http://backintoit.com/what-is-lower-crossed-syndrome/
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