This newsletter issue for December 2011 is brought to you by Rosa Family Chiropractic
Core training is a no-longer-new catchphrase on the fitness landscape. Many doctors, including chiropractors, orthopedists, and even cardiologists, emphasize the importance of core training with their patients. Practically every physical therapist and personal trainer has learned a variety of core exercises to use with their clients. Core fitness has become an advertising buzzword, helping to sell all kinds of health-related products. The overall result is raised awareness of the importance of core strength and the opportunity to engage in a critically important form of healthy exercise....
Read the full article
Dr. Brooks
Chiropractor Fairfax VA 22031
Thursday, December 22, 2011
Tylenol related to asthma?
Some health care experts suggest that rising asthma rates may be caused by an increase in acetaminophen prescriptions for children, the New York Times reports.
In 1980s, many physicians stopped prescribing aspirin for children's fevers after the medication was linked to Reye’s syndrome, and instead began prescribing acetaminophen. Since then, more than 20 studies—including one analysis of more than 200,000 children—have found evidence of an increased risk of asthma in kids who had taken acetaminophen.
Most recently, a paper in Pediatrics by Akron Children's Hospital pediatrician John McBride argued that the link is strong enough to recommend that physicians not prescribe the drug to infants and kids at risk of asthma. Although he has not conclusive linked acetaminophen to asthma, McBride says that "the burden of proof is now to show that it’s safe" (Aschwanden, Times, 12/19).
Dr. Brooks
Chiropractor, Fairfax VA 22031
In 1980s, many physicians stopped prescribing aspirin for children's fevers after the medication was linked to Reye’s syndrome, and instead began prescribing acetaminophen. Since then, more than 20 studies—including one analysis of more than 200,000 children—have found evidence of an increased risk of asthma in kids who had taken acetaminophen.
Most recently, a paper in Pediatrics by Akron Children's Hospital pediatrician John McBride argued that the link is strong enough to recommend that physicians not prescribe the drug to infants and kids at risk of asthma. Although he has not conclusive linked acetaminophen to asthma, McBride says that "the burden of proof is now to show that it’s safe" (Aschwanden, Times, 12/19).
Dr. Brooks
Chiropractor, Fairfax VA 22031
Wednesday, December 21, 2011
The 6 Best Foods for Winter | Yahoo! Health
The 6 Best Foods for Winter Yahoo! Health
It’s the first snow of the season, and it’s so heavy and wet that it clogs your snowblower. You have two choices. Option 1: Shove your arm between the augers and remove the blockage. The downside: You’ll lose your arm in the process, and having it reattached will probably bankrupt you. Option 2: Turn off the machine, grab a broom stick, and chip at the blockage until it crumbles.
You might be thinking, “What kind of lunatic would choose option 1?” Well, lunatics like the American people. The U.S. spends more than $2 trillion on health care each year, with much of that cash going toward the treatment of obesity-related complications like heart disease and diabetes. We’re fixing our health problems retroactively, with medication and surgery, even though we could prevent most of them by making smarter choices about what we eat.
There’s no better time to put this notion to the test than the winter months. Winter is not necessarily conducive to good health; the season conjures up images of calorie-loaded comfort foods, fireside naps, and runny noses. Read on for six everyday foods that will keep you healthy and strong from December to March and beyond, compliments of the all-new Eat This, Not That! Supermarket Survival Guide, which includes thousands of smart swaps that can help you shave 20 pounds or more in just 6 weeks.
Best Winter Food #1: Oatmeal
What it does: Helps you avoid the winter blues
Why it works: Sunlight signals your body to produce the feel-good hormone serotonin, so winter’s short, dark days may leave you in a less-than-cheery mood. If the doldrums persist, you may even find yourself suffering a serious form of depression known as Seasonal Affective Disorder (SAD). But don’t let Jack Frost get you down: Whole grain carbs like oatmeal can give your winter mood a much-needed boost. In a MIT study, researchers found that eating plenty of carbohydrates keeps serotonin levels up and can even prevent cravings for sweets. Refined carbs like doughnuts and white bread can be tempting winter comforts, but these foods will cause your blood sugar to quickly spike then plummet, leaving you in worse spirits than you were before. To stay happy and healthy, opt for whole grains instead. And for more instant secrets that will keep you healthy and fit in 2012, follow me right here on Twitter or sign up for our FREE Eat This, Not That! daily newsletter.
Other mood-improving foods: Whole wheat bread, brown rice, whole grain cereals, fruit
Best Winter Food #2: Walnuts
What it does: Keeps your skin from drying out
Why it works: The winter months bring drier air (blame frigid winds and indoor heating), which can suck the moisture out of your skin, leaving it dull, tight, and itchy. Applying moisturizer can help, but the omega-3 fatty acids found in foods like walnuts will combat your dry-skin problem from the inside. Omega-3s help maintain healthy cell membranes, including those found in your skin. When your skin cells are strong they are better able to retain moisture, helping your skin avoid a reptilian fate.
Other skin-saving foods: Salmon, flaxseed, olive oil, tuna
Best Winter Food #3: Garlic
What it does: Wards off cold and flu viruses (and vampires)
Why it works: British researchers recently discovered that garlic may prevent you from getting sick. In the 12-week study of 164 healthy adults, the group of participants that received a garlic supplement reported only 24 colds, while the group that received a placebo reported 64 colds. One explanation is a chemical in garlic called allicin, which may stimulate the production of infection-fighting white blood cells. Whatever the reason, adding garlic to your meals may help you stay above the weather. Just don’t eat too much—you want to keep disease at bay, not your friends and family.
Other virus-blasting foods: Carrots, yogurt, oysters. For more protection against seasonal sickness, 9 Power Foods That Boost Immunity.
Best Winter Food #4: Winter squash
What it does: Prevents holiday weight gain
Why it works: A 2006 Bastyr University study found that participants who routinely ate more fiber than the national average of about 14 grams per day were less likely to be overweight than those who consumed less than 14 grams. Fiber-rich foods, like squash, contain relatively low calories, and they’re digested more slowly, keeping you full long after you eat them—an important defense against the season of overindulgence otherwise known as winter. With about 9 grams of fiber per one-cup serving, eating winter squash (like acorn and butternut varieties) is a great way to load up on fiber and prevent post-holiday eaters remorse. Winter squash is also loaded with carotenes, which have been shown to reduce the risk of a variety of diseases from cancer to heart disease. Most winter squash is available year-round, but its peak season is early fall through late winter.
Other weight-loss foods: Artichokes, raspberries, whole grains, legumes
FAT-BLASTING TIP: Think overeating is the only thing keeping you chubby? Not necessarily. You might be an unknowing victim of the 20 Habits That Make You Fat.
Best Winter Food #5: Chicken Sandwich
What it does: Keeps your energy up
Why it works: Darkness signals your body to produce melatonin, the hormone responsible for making you sleepy, so the shorter days that come along with winter can cause you to feel like hitting the sack instead of the gym. But eating complex carbohydrates—most abundant in whole grains, starchy vegetables, and legumes—along with some protein can help you stay awake and energized. This combination, found in foods like a chicken sandwich on wheat bread, boosts energy in two ways: Your body digests the complex carbs slowly, keeping your blood sugar stable, and the protein helps you stay fuller, longer.
Other energy-boosting foods: Peanut butter sandwich on whole grain bread, Greek yogurt with fruit, whole grain crackers with low-fat cheese.
THE WORST OF THE WORST: The American diet is in major need of an overhaul, but there are certain food offenders that cross the line from unhealthy to downright dangerous. In 2012, make it a point to avoid The NEW 20 Worst Foods in America.
Best Winter Food #6: Chicken Soup
What it does: Helps you breathe easy
Why it works: Chicken soup has long been touted at the best home remedy for cold and flu season, and it really can help. Hot liquids temporarily clear your sinuses, and a University of Nebraska study found that chicken soup may even reduce inflammation in your nose and throat. Plus, most chicken soups are low in calories and saturated fat, and high in fiber. For the healthiest version, try making the soup yourself with plenty of veggies and whole wheat noodles. If homemade isn’t an option, try Campbell’s Healthy request Condensed Chicken Noodle soup, which has only 60 calories per cup. And remember, chicken soup may keep the doctor away, but some chicken-based meals could send you straight into the waiting room. Stay away from The 25 Worst Chicken Dishes in America!
Other sinus-clearing foods: Tea, coffee, any broth-based soup.
Chiropractor Fairfax, VA 22031
It’s the first snow of the season, and it’s so heavy and wet that it clogs your snowblower. You have two choices. Option 1: Shove your arm between the augers and remove the blockage. The downside: You’ll lose your arm in the process, and having it reattached will probably bankrupt you. Option 2: Turn off the machine, grab a broom stick, and chip at the blockage until it crumbles.
You might be thinking, “What kind of lunatic would choose option 1?” Well, lunatics like the American people. The U.S. spends more than $2 trillion on health care each year, with much of that cash going toward the treatment of obesity-related complications like heart disease and diabetes. We’re fixing our health problems retroactively, with medication and surgery, even though we could prevent most of them by making smarter choices about what we eat.
There’s no better time to put this notion to the test than the winter months. Winter is not necessarily conducive to good health; the season conjures up images of calorie-loaded comfort foods, fireside naps, and runny noses. Read on for six everyday foods that will keep you healthy and strong from December to March and beyond, compliments of the all-new Eat This, Not That! Supermarket Survival Guide, which includes thousands of smart swaps that can help you shave 20 pounds or more in just 6 weeks.
Best Winter Food #1: Oatmeal
What it does: Helps you avoid the winter blues
Why it works: Sunlight signals your body to produce the feel-good hormone serotonin, so winter’s short, dark days may leave you in a less-than-cheery mood. If the doldrums persist, you may even find yourself suffering a serious form of depression known as Seasonal Affective Disorder (SAD). But don’t let Jack Frost get you down: Whole grain carbs like oatmeal can give your winter mood a much-needed boost. In a MIT study, researchers found that eating plenty of carbohydrates keeps serotonin levels up and can even prevent cravings for sweets. Refined carbs like doughnuts and white bread can be tempting winter comforts, but these foods will cause your blood sugar to quickly spike then plummet, leaving you in worse spirits than you were before. To stay happy and healthy, opt for whole grains instead. And for more instant secrets that will keep you healthy and fit in 2012, follow me right here on Twitter or sign up for our FREE Eat This, Not That! daily newsletter.
Other mood-improving foods: Whole wheat bread, brown rice, whole grain cereals, fruit
Best Winter Food #2: Walnuts
What it does: Keeps your skin from drying out
Why it works: The winter months bring drier air (blame frigid winds and indoor heating), which can suck the moisture out of your skin, leaving it dull, tight, and itchy. Applying moisturizer can help, but the omega-3 fatty acids found in foods like walnuts will combat your dry-skin problem from the inside. Omega-3s help maintain healthy cell membranes, including those found in your skin. When your skin cells are strong they are better able to retain moisture, helping your skin avoid a reptilian fate.
Other skin-saving foods: Salmon, flaxseed, olive oil, tuna
Best Winter Food #3: Garlic
What it does: Wards off cold and flu viruses (and vampires)
Why it works: British researchers recently discovered that garlic may prevent you from getting sick. In the 12-week study of 164 healthy adults, the group of participants that received a garlic supplement reported only 24 colds, while the group that received a placebo reported 64 colds. One explanation is a chemical in garlic called allicin, which may stimulate the production of infection-fighting white blood cells. Whatever the reason, adding garlic to your meals may help you stay above the weather. Just don’t eat too much—you want to keep disease at bay, not your friends and family.
Other virus-blasting foods: Carrots, yogurt, oysters. For more protection against seasonal sickness, 9 Power Foods That Boost Immunity.
Best Winter Food #4: Winter squash
What it does: Prevents holiday weight gain
Why it works: A 2006 Bastyr University study found that participants who routinely ate more fiber than the national average of about 14 grams per day were less likely to be overweight than those who consumed less than 14 grams. Fiber-rich foods, like squash, contain relatively low calories, and they’re digested more slowly, keeping you full long after you eat them—an important defense against the season of overindulgence otherwise known as winter. With about 9 grams of fiber per one-cup serving, eating winter squash (like acorn and butternut varieties) is a great way to load up on fiber and prevent post-holiday eaters remorse. Winter squash is also loaded with carotenes, which have been shown to reduce the risk of a variety of diseases from cancer to heart disease. Most winter squash is available year-round, but its peak season is early fall through late winter.
Other weight-loss foods: Artichokes, raspberries, whole grains, legumes
FAT-BLASTING TIP: Think overeating is the only thing keeping you chubby? Not necessarily. You might be an unknowing victim of the 20 Habits That Make You Fat.
Best Winter Food #5: Chicken Sandwich
What it does: Keeps your energy up
Why it works: Darkness signals your body to produce melatonin, the hormone responsible for making you sleepy, so the shorter days that come along with winter can cause you to feel like hitting the sack instead of the gym. But eating complex carbohydrates—most abundant in whole grains, starchy vegetables, and legumes—along with some protein can help you stay awake and energized. This combination, found in foods like a chicken sandwich on wheat bread, boosts energy in two ways: Your body digests the complex carbs slowly, keeping your blood sugar stable, and the protein helps you stay fuller, longer.
Other energy-boosting foods: Peanut butter sandwich on whole grain bread, Greek yogurt with fruit, whole grain crackers with low-fat cheese.
THE WORST OF THE WORST: The American diet is in major need of an overhaul, but there are certain food offenders that cross the line from unhealthy to downright dangerous. In 2012, make it a point to avoid The NEW 20 Worst Foods in America.
Best Winter Food #6: Chicken Soup
What it does: Helps you breathe easy
Why it works: Chicken soup has long been touted at the best home remedy for cold and flu season, and it really can help. Hot liquids temporarily clear your sinuses, and a University of Nebraska study found that chicken soup may even reduce inflammation in your nose and throat. Plus, most chicken soups are low in calories and saturated fat, and high in fiber. For the healthiest version, try making the soup yourself with plenty of veggies and whole wheat noodles. If homemade isn’t an option, try Campbell’s Healthy request Condensed Chicken Noodle soup, which has only 60 calories per cup. And remember, chicken soup may keep the doctor away, but some chicken-based meals could send you straight into the waiting room. Stay away from The 25 Worst Chicken Dishes in America!
Other sinus-clearing foods: Tea, coffee, any broth-based soup.
Chiropractor Fairfax, VA 22031
Monday, December 19, 2011
Are Antibiotics Making Us Fat? | Yahoo! Health
Are Antibiotics Making Us Fat? Yahoo! Health
Farmers have long used antibiotics to fatten up livestock—and now there’s growing evidence that these drugs may have the same effect on people. What’s more, instead of being miracle cures, there’s now scary speculation that antibiotics could be jeopardizing our health by making us more prone to lifestyle diseases, from type 2 diabetes to heart attacks and fatal strokes. If that sounds far-fetched, consider this: States with the highest rates of antibiotic prescriptions also rank as the least healthy, Wired magazine reported on November 25.
When the nonprofit research group Extending the Cure recently mapped antibiotic prescriptions by state, it found the heaviest use (measured per 1,000 people) in the eastern half of the US, particularly West Virginia, Kentucky, Tennessee, Louisiana, and Alabama, all of which comprise the so-called Stroke Belt, due to the high rate of stroke fatalities. According to CDC data, Wired adds, these states (and to a lesser extent, much of the eastern US) also have higher rates of obesity, diabetes, and heart attacks, compared to the western US. While these correlations don’t prove that antibiotic overuse triggers these diseases, studies suggest that it could drive up obesity by changing how our stomachs work. Here’s a look at the findings.
Learn how certain foods can help you manage your blood sugar levels.
First shown to cause weight gain in 1954.
More than a half century ago, a randomized study published in Nutrition reported that Navy recruits who were given daily doses of broad-spectrum antibiotics, such as chlortetracycline or penicillin, to prevent strep infections gained 4.8 pounds over 7 weeks, compared to a 2.7 pound gain in recruits given a placebo.
Eradicating beneficial gut bacteria.
In the early 20th century, helicobacter pylori was the dominant stomach microbe, Dr. Martin Blaser, a microbiologist professor at New York University Langone Medical Center, recently reported in Nature. Today, the average American child receives 10 to 20 courses of antibiotics by age 18, and fewer than 6 percent of US kids carry the organism. While that may not sound like a problem, given that H. pylori raises risk for stomach ulcers and gastric cancer, Dr. Blaser has discovered that killing off this bug dramatically changes how the stomach works, tricking the body into overeating.
A six-fold rise in hunger hormones.
Normally, after a meal, levels of the hunger hormones ghrelin and leptin drop, signaling that we’re full. However, a 2011 study by Dr. Blaser and other scientists found that after veterans were treated with antibiotics to eradicate H. pylori, they had 20 percent rise in leptin levels after a meal, while levels of ghrelin skyrocketed six times higher. And 18 months after treatment, on average, participants had a 5 percent rise in their body mass index. That would be a 10-pound gain in someone with a starting weight of 200.
Links to other diseases.
“Overuse of antibiotics could be fuelling the dramatic increase in conditions such as obesity, type 1 diabetes, inflammatory bowel disease, allergies and asthma, which have more than doubled in many populations,” reports Dr. Blaser, who was recently awarded a $6.5 million grant from the NIH to study links between disappearing gut bacteria and obesity. Conversely, New York University epidemiologist Yu Chen found that infection with H. Pylori, which typically occurs before age 10, reduced risk for childhood-onset asthma, skin allergies and hay fever.
Find delicious ways to keep cholesterol off your plate and out of your heart.
A biological weapon against asthma and obesity.
Swiss and German researchers have discovered that infecting mice with H. pylori actually prevents asthma, an airway disease that’s reached epidemic levels as the levels of the once common stomach bug wane. Dr. Barry Marshall, the Australian biologist who received the 2005 Nobel Prize in Medicine for discovery of H. pylori as the cause of gastritis and stomach ulcers, even predicts that one day, a weakened strain of the bacteria will be used to treat both asthma and obesity, according to the New York Times.
Using probiotics to slim down.
While antibiotics may make us fat, probiotics appear to have the opposite effect. Last year, a randomized study of overweight people with large waists found that those who drank fermented milk containing the probiotic Lactobacillus daily for 12 weeks reduced both belly fat and body weight, compared to a control group who didn’t receive probiotics. A 2009 study found that a year after giving birth, women who took daily probiotic supplements containing Lactobaccillus and Bifidobacterium during the first trimester of pregnancy were much less likely to develop abdominal obesity, the most dangerous type of fat.
The bottom line.
While research into the link between antibiotics and fat is still ongoing, overuse of these powerful drugs is already widely recognized as dangerous due to the growing threat of drug-resistant superbugs. Therefore, the best way to protect your health—and perhaps avoid packing on extra pounds--is to only take antibiotics when medically necessary. They don’t work on colds, flu or other viral illnesses.
Find out how to save big on rising healthcare costs.
Chiropractor Fairfax, VA 22031
Farmers have long used antibiotics to fatten up livestock—and now there’s growing evidence that these drugs may have the same effect on people. What’s more, instead of being miracle cures, there’s now scary speculation that antibiotics could be jeopardizing our health by making us more prone to lifestyle diseases, from type 2 diabetes to heart attacks and fatal strokes. If that sounds far-fetched, consider this: States with the highest rates of antibiotic prescriptions also rank as the least healthy, Wired magazine reported on November 25.
When the nonprofit research group Extending the Cure recently mapped antibiotic prescriptions by state, it found the heaviest use (measured per 1,000 people) in the eastern half of the US, particularly West Virginia, Kentucky, Tennessee, Louisiana, and Alabama, all of which comprise the so-called Stroke Belt, due to the high rate of stroke fatalities. According to CDC data, Wired adds, these states (and to a lesser extent, much of the eastern US) also have higher rates of obesity, diabetes, and heart attacks, compared to the western US. While these correlations don’t prove that antibiotic overuse triggers these diseases, studies suggest that it could drive up obesity by changing how our stomachs work. Here’s a look at the findings.
Learn how certain foods can help you manage your blood sugar levels.
First shown to cause weight gain in 1954.
More than a half century ago, a randomized study published in Nutrition reported that Navy recruits who were given daily doses of broad-spectrum antibiotics, such as chlortetracycline or penicillin, to prevent strep infections gained 4.8 pounds over 7 weeks, compared to a 2.7 pound gain in recruits given a placebo.
Eradicating beneficial gut bacteria.
In the early 20th century, helicobacter pylori was the dominant stomach microbe, Dr. Martin Blaser, a microbiologist professor at New York University Langone Medical Center, recently reported in Nature. Today, the average American child receives 10 to 20 courses of antibiotics by age 18, and fewer than 6 percent of US kids carry the organism. While that may not sound like a problem, given that H. pylori raises risk for stomach ulcers and gastric cancer, Dr. Blaser has discovered that killing off this bug dramatically changes how the stomach works, tricking the body into overeating.
A six-fold rise in hunger hormones.
Normally, after a meal, levels of the hunger hormones ghrelin and leptin drop, signaling that we’re full. However, a 2011 study by Dr. Blaser and other scientists found that after veterans were treated with antibiotics to eradicate H. pylori, they had 20 percent rise in leptin levels after a meal, while levels of ghrelin skyrocketed six times higher. And 18 months after treatment, on average, participants had a 5 percent rise in their body mass index. That would be a 10-pound gain in someone with a starting weight of 200.
Links to other diseases.
“Overuse of antibiotics could be fuelling the dramatic increase in conditions such as obesity, type 1 diabetes, inflammatory bowel disease, allergies and asthma, which have more than doubled in many populations,” reports Dr. Blaser, who was recently awarded a $6.5 million grant from the NIH to study links between disappearing gut bacteria and obesity. Conversely, New York University epidemiologist Yu Chen found that infection with H. Pylori, which typically occurs before age 10, reduced risk for childhood-onset asthma, skin allergies and hay fever.
Find delicious ways to keep cholesterol off your plate and out of your heart.
A biological weapon against asthma and obesity.
Swiss and German researchers have discovered that infecting mice with H. pylori actually prevents asthma, an airway disease that’s reached epidemic levels as the levels of the once common stomach bug wane. Dr. Barry Marshall, the Australian biologist who received the 2005 Nobel Prize in Medicine for discovery of H. pylori as the cause of gastritis and stomach ulcers, even predicts that one day, a weakened strain of the bacteria will be used to treat both asthma and obesity, according to the New York Times.
Using probiotics to slim down.
While antibiotics may make us fat, probiotics appear to have the opposite effect. Last year, a randomized study of overweight people with large waists found that those who drank fermented milk containing the probiotic Lactobacillus daily for 12 weeks reduced both belly fat and body weight, compared to a control group who didn’t receive probiotics. A 2009 study found that a year after giving birth, women who took daily probiotic supplements containing Lactobaccillus and Bifidobacterium during the first trimester of pregnancy were much less likely to develop abdominal obesity, the most dangerous type of fat.
The bottom line.
While research into the link between antibiotics and fat is still ongoing, overuse of these powerful drugs is already widely recognized as dangerous due to the growing threat of drug-resistant superbugs. Therefore, the best way to protect your health—and perhaps avoid packing on extra pounds--is to only take antibiotics when medically necessary. They don’t work on colds, flu or other viral illnesses.
Find out how to save big on rising healthcare costs.
Chiropractor Fairfax, VA 22031
Monday, December 5, 2011
Nervous System May Hold Key to Weight Loss
Nervous System May Hold Key to Weight Loss
MONDAY, Dec. 5 (HealthDay News) -- People with higher levels of nerve activity may have an easier time losing weight, a small study suggests.
Researchers looked at 42 overweight or obese people who took part in a 12-week weight-loss program that cut their daily calorie intake by 30 percent. The participants' resting sympathetic nerve activity was measured at the start of the study.
The sympathetic nervous system, which spreads throughout the body, regulates many functions, including control of resting metabolic rate and the use of calories from food consumption.
The researchers found that successful weight losers had significantly higher resting sympathetic nerve activity than those who had trouble shedding pounds. They also found that successful weight losers showed large increases in nerve activity after they ate a carbohydrate test meal. This did not occur in those who were weight-loss resistant.
The study will appear in the February 2012 issue of the Journal of Clinical Endocrinology & Metabolism.
"We have demonstrated for the first time that resting muscle sympathetic nerve activity (MSNA) is a significant independent predictor of weight-loss outcome in a cohort of overweight or obese subjects," lead author Nora Straznicky, of the Baker IDI Heart & Diabetes Institute in Melbourne, Australia, said in a journal news release.
"Our findings provide two opportunities. First, we may be able to identify those persons who would benefit most from lifestyle weight-loss interventions such as dieting. Secondly, the findings may also help in developing weight-loss treatments through stimulating this specific nervous activity."
More information
The U.S. National Institute of Diabetes, Digestive and Kidney Diseases explains how to select a safe and successful weight-loss program.
Copyright © 2011HealthDay. All rights reserved.
Chiropractor, Fairfax Va 22031
MONDAY, Dec. 5 (HealthDay News) -- People with higher levels of nerve activity may have an easier time losing weight, a small study suggests.
Researchers looked at 42 overweight or obese people who took part in a 12-week weight-loss program that cut their daily calorie intake by 30 percent. The participants' resting sympathetic nerve activity was measured at the start of the study.
The sympathetic nervous system, which spreads throughout the body, regulates many functions, including control of resting metabolic rate and the use of calories from food consumption.
The researchers found that successful weight losers had significantly higher resting sympathetic nerve activity than those who had trouble shedding pounds. They also found that successful weight losers showed large increases in nerve activity after they ate a carbohydrate test meal. This did not occur in those who were weight-loss resistant.
The study will appear in the February 2012 issue of the Journal of Clinical Endocrinology & Metabolism.
"We have demonstrated for the first time that resting muscle sympathetic nerve activity (MSNA) is a significant independent predictor of weight-loss outcome in a cohort of overweight or obese subjects," lead author Nora Straznicky, of the Baker IDI Heart & Diabetes Institute in Melbourne, Australia, said in a journal news release.
"Our findings provide two opportunities. First, we may be able to identify those persons who would benefit most from lifestyle weight-loss interventions such as dieting. Secondly, the findings may also help in developing weight-loss treatments through stimulating this specific nervous activity."
More information
The U.S. National Institute of Diabetes, Digestive and Kidney Diseases explains how to select a safe and successful weight-loss program.
Copyright © 2011HealthDay. All rights reserved.
Chiropractor, Fairfax Va 22031
Wednesday, November 23, 2011
Thanksgiving Day Tips
With more than 45 million turkeys cooked every Thanksgiving, following the right food safety steps can keep a family feast from turning into a fiasco. According to the CDC, one in six Americans is stricken with food poisoning every year, resulting in 128,000 hospitalizations and 3,000 deaths. What’s more, poultry is a leading cause, including a recent outbreak of multi-drug resistant salmonella that sickened people in 26 states, leading to a recall of millions of pounds of Cargill ground turkey.
To stay safe as celebrate Thanksgiving, watch out for these common mistakes:
13 Worst Foodborne Illness Outbreaks in U.S. History.
1. Thawing a frozen turkey on the counter.
Food safety experts warn that improper thawing is the #1 blunder in preparing a holiday bird. Leaving frozen poultry (or meat) out to thaw is dangerous because the outer layer of the food reaches the “danger zone” of 40 to 140 °F — allowing food-borne germs to multiply rapidly, reports the USDA, which recommends 3 safe thawing methods:
•In the fridge: Plan ahead, because you need to allow 24 hours for each 4 to 5 pounds to thaw in a refrigeration set at 40 °F or below. A thawed turkey can safely remain in the refrigerator for 1 to 2 days before cooking.
•Cold water thawing: Place the turkey in a leak-proof plastic bag to avoid cross-contamination, then submerge the turkey in cold water. Change the water every half hour. Allow 30 minutes of thawing per pound.
•Microwave thawing: Follow the manufacturer’s instructions for defrosting turkey. Plan on cooking the bird immediately afterwards, the USDA cautions, because the bird may have developed warm areas that could be a breeding ground for bacteria.
2. Washing the turkey.
While rinsing the outside of your turkey in the sink before cooking may seem hygienic, the problem with this practice is that food-borne pathogens are often embedded in the bird’s skin. When water hits the turkey, the germ-laced vapor can splatter all over the kitchen—or you—causing cross contamination of food preparation surfaces. Additionally, washing isn’t necessary, since proper cooking will kill harmful bacteria.
3. Spreading germs as you “clean.”
Similarly, you may think you’re improving safety by wiping counters and cutting boards as you prepare your Thanksgiving favorites. However, you might be spreading salmonella or other pathogens from one surface to another. Many cooks don’t know that the kitchen sponge can be a germ magnet, particularly if it’s not sanitized regularly by microwaving it for 60 seconds or soaking it in a solution of water and bleach. Wash your hands often as you cook, for a minimum of 30 seconds with soap and warm water, and avoid using the same surfaces, cutting boards, utensils, or plates for raw turkey or meats as you do for cooked foods.
See the full article
http://health.yahoo.net/experts/dayinhealth/thanksgiving-food-safety-mistakes
Dr. Brooks
Chiropractor Fairfax, VA 22031
To stay safe as celebrate Thanksgiving, watch out for these common mistakes:
13 Worst Foodborne Illness Outbreaks in U.S. History.
1. Thawing a frozen turkey on the counter.
Food safety experts warn that improper thawing is the #1 blunder in preparing a holiday bird. Leaving frozen poultry (or meat) out to thaw is dangerous because the outer layer of the food reaches the “danger zone” of 40 to 140 °F — allowing food-borne germs to multiply rapidly, reports the USDA, which recommends 3 safe thawing methods:
•In the fridge: Plan ahead, because you need to allow 24 hours for each 4 to 5 pounds to thaw in a refrigeration set at 40 °F or below. A thawed turkey can safely remain in the refrigerator for 1 to 2 days before cooking.
•Cold water thawing: Place the turkey in a leak-proof plastic bag to avoid cross-contamination, then submerge the turkey in cold water. Change the water every half hour. Allow 30 minutes of thawing per pound.
•Microwave thawing: Follow the manufacturer’s instructions for defrosting turkey. Plan on cooking the bird immediately afterwards, the USDA cautions, because the bird may have developed warm areas that could be a breeding ground for bacteria.
2. Washing the turkey.
While rinsing the outside of your turkey in the sink before cooking may seem hygienic, the problem with this practice is that food-borne pathogens are often embedded in the bird’s skin. When water hits the turkey, the germ-laced vapor can splatter all over the kitchen—or you—causing cross contamination of food preparation surfaces. Additionally, washing isn’t necessary, since proper cooking will kill harmful bacteria.
3. Spreading germs as you “clean.”
Similarly, you may think you’re improving safety by wiping counters and cutting boards as you prepare your Thanksgiving favorites. However, you might be spreading salmonella or other pathogens from one surface to another. Many cooks don’t know that the kitchen sponge can be a germ magnet, particularly if it’s not sanitized regularly by microwaving it for 60 seconds or soaking it in a solution of water and bleach. Wash your hands often as you cook, for a minimum of 30 seconds with soap and warm water, and avoid using the same surfaces, cutting boards, utensils, or plates for raw turkey or meats as you do for cooked foods.
See the full article
http://health.yahoo.net/experts/dayinhealth/thanksgiving-food-safety-mistakes
Dr. Brooks
Chiropractor Fairfax, VA 22031
Tuesday, November 15, 2011
Fish You Shouldn't Eat | Yahoo! Health
Fish You Shouldn't Eat Yahoo! Health
you’re over the age of 12, you’ve probably had more than a few dearly held beliefs ruined by reality. Like when you discovered it was Mom and Dad, not Santa, who were orchestrating the magic of Christmas. Or when you spent hours watching “Kim’s Fairytale Wedding” over and over again, only to learn that keeping up with this Kardashian was a waste of time. As they say, reality bites.
Well, folks, I hate to do this to you, but . . .
Not all fish are good for you.
Last year, the USDA increased its seafood recommendation to 8 ounces per week, and that has led many to believe that all fish are equally smart choices. But some are so high in contaminants like mercury that their health benefits are outweighed by their health risks. Others are flown in from halfway around the world, but given labels that make you think they were caught fresh earlier that morning. And still others are raised in filthy, overcrowed pools and loaded up with chemicals to keep them alive.
So let me shed light on some very rough waters. Put these fish at the top of your don't-eat list and you'll avoid most of the troubles of the world's fishing industry.
#1: ATLANTIC BLUEFIN TUNA
Why It's Bad: A recent analysis by The New York Times found that Atlantic bluefin tuna has the highest levels of mercury of any type of tuna. To top it off, bluefin tuna are severely overharvested, to the point of reaching near-extinction levels, and are considered "critically endangered" by the International Union for Conservation of Nature. Rather than trying to navigate the ever-changing recommendations for which tuna is best, consider giving it up altogether. But if you can't . . .
Eat This Instead: Opt for American or Canadian (but not imported!) albacore tuna, which is caught while it's young and doesn't contain as high levels of mercury.
YOUR NEW SHOPPING LIST! There are more than 45,000 options in the average supermarket. Some will wreck your waistline; some will shrink it. The easiest way to choose: Go ahead and put anything from our newly updated list of the 125 Best Supermarket Foods in your shopping cart—and watch the pounds melt away! (And check out Cook This, Not That! Easy & Awesome 350-Calorie Meals to save time and money!)
#2: ATLANTIC SALMON (Both Wild-caught and Farmed)
Why It's Bad: It's actually illegal to capture wild Atlantic salmon because the fish stocks are so low, and they're low, in part, because of farmed salmon. Salmon farming is very polluting: Thousands of fish are crammed into pens, which leads to the growth of diseases and parasites that require antibiotics and pesticides. Often, the fish escape and compete with native fish for food, leading to declines in native populations.
Adding to our salmon woes, the U.S. Food and Drug Administration is moving forward with approving genetically engineered salmon to be sold, unlabeled, to unsuspecting seafood lovers. That salmon would be farmed off the coast of Panama, and it's unclear how it would be labeled. Currently, all fish labeled "Atlantic salmon" come from fish farms. And, as you know if you follow me on Twitter, they're fed pellets that contain pink dye—that's how they get their color. Gross!
Eat This Instead: Opt for Wild Alaskan salmon.
#3: ATLANTIC FLATFISH
Why It's Bad: This group of fish includes flounder, sole, and halibut that are caught off the Atlantic coast. They found their way onto the list because of heavy contamination and overfishing that dates back to the 1800s. According to Food and Water Watch, populations of these fish are as low as 1 percent of what's necessary to be considered sustainable for long-term fishing.
Eat This Instead: Pacific halibut seems to be doing well, but the group also recommends replacing these fish with other mild-flavored white-fleshed fish, such as domestically farmed catfish or tilapia.
CHANGE YOUR PLATE, LOSE WEIGHT: People using paper plates tend to eat more later because they consider those meals as just "snacks." For more of the nutrition and weight loss tips like this every day, sign up for the FREE Eat This, Not That! newsletter!
#4: IMPORTED KING CRAB
Why It's Bad: The biggest problem with imported crab is that most of it comes from Russia, where limits on fish harvests aren't strongly enforced. But this crab also suffers from something of an identity crisis: Imported king crab is often misnamed Alaskan king crab, because most people think that's the name of the crab. And supermarkets often add to the confusion by labeling imported king crab "Alaskan King Crab, Imported." But Alaskan king crab—crab that actually hails from the great state of Alaska—is a completely separate animal and is much more responsibly harvested than the imported stuff.
Eat This Instead: When you shop for king crab, whatever the label says, ask whether it comes from Alaska or if it's imported. Approximately 70 percent of the king crab sold in the U.S. is imported, so it's important to make that distinction and go domestic.
#5 IMPORTED SHRIMP
Why It's Bad: Imported shrimp actually holds the designation of being the dirtiest of all the seafood we looked at. (For our full list, check out 12 Fish You Should Never Eat.) Problem is, 90 percent of shrimp sold in the U.S. is imported. Imported farmed shrimp comes with a whole bevy of contaminants including antibiotics, residues from chemicals used to clean pens, E. coli, mouse hair, rat hair, and pieces of insects. Yum! Part of this has to do with the fact that less than 2 percent of all imported seafood (shrimp, crab, catfish, or others) gets inspected before its sold, which is why it's that much more important to buy domestic seafood.
Eat This Instead: Domestic shrimp. Seventy percent of domestic shrimp comes from the Gulf of Mexico, which relies heavily on shrimp for economic reasons. Pink shrimp from Oregon are another good choice; the fisheries there are certified under the stringent Marine Stewardship Council guidelines.
One of the best things about the brand-new Eat This, Not That! 2012 is that it helps you find fat-fighting food no matter where you are: movie theater, coffee shop, vending machine. We've also identified the most bloating beverages in gas stations, bars, smoothie counters, and coffee shops across America. Click through the Worst Drinks in America to see what drinks are safe to sip—and which you should skip.
Additional reporting by Emily Main
you’re over the age of 12, you’ve probably had more than a few dearly held beliefs ruined by reality. Like when you discovered it was Mom and Dad, not Santa, who were orchestrating the magic of Christmas. Or when you spent hours watching “Kim’s Fairytale Wedding” over and over again, only to learn that keeping up with this Kardashian was a waste of time. As they say, reality bites.
Well, folks, I hate to do this to you, but . . .
Not all fish are good for you.
Last year, the USDA increased its seafood recommendation to 8 ounces per week, and that has led many to believe that all fish are equally smart choices. But some are so high in contaminants like mercury that their health benefits are outweighed by their health risks. Others are flown in from halfway around the world, but given labels that make you think they were caught fresh earlier that morning. And still others are raised in filthy, overcrowed pools and loaded up with chemicals to keep them alive.
So let me shed light on some very rough waters. Put these fish at the top of your don't-eat list and you'll avoid most of the troubles of the world's fishing industry.
#1: ATLANTIC BLUEFIN TUNA
Why It's Bad: A recent analysis by The New York Times found that Atlantic bluefin tuna has the highest levels of mercury of any type of tuna. To top it off, bluefin tuna are severely overharvested, to the point of reaching near-extinction levels, and are considered "critically endangered" by the International Union for Conservation of Nature. Rather than trying to navigate the ever-changing recommendations for which tuna is best, consider giving it up altogether. But if you can't . . .
Eat This Instead: Opt for American or Canadian (but not imported!) albacore tuna, which is caught while it's young and doesn't contain as high levels of mercury.
YOUR NEW SHOPPING LIST! There are more than 45,000 options in the average supermarket. Some will wreck your waistline; some will shrink it. The easiest way to choose: Go ahead and put anything from our newly updated list of the 125 Best Supermarket Foods in your shopping cart—and watch the pounds melt away! (And check out Cook This, Not That! Easy & Awesome 350-Calorie Meals to save time and money!)
#2: ATLANTIC SALMON (Both Wild-caught and Farmed)
Why It's Bad: It's actually illegal to capture wild Atlantic salmon because the fish stocks are so low, and they're low, in part, because of farmed salmon. Salmon farming is very polluting: Thousands of fish are crammed into pens, which leads to the growth of diseases and parasites that require antibiotics and pesticides. Often, the fish escape and compete with native fish for food, leading to declines in native populations.
Adding to our salmon woes, the U.S. Food and Drug Administration is moving forward with approving genetically engineered salmon to be sold, unlabeled, to unsuspecting seafood lovers. That salmon would be farmed off the coast of Panama, and it's unclear how it would be labeled. Currently, all fish labeled "Atlantic salmon" come from fish farms. And, as you know if you follow me on Twitter, they're fed pellets that contain pink dye—that's how they get their color. Gross!
Eat This Instead: Opt for Wild Alaskan salmon.
#3: ATLANTIC FLATFISH
Why It's Bad: This group of fish includes flounder, sole, and halibut that are caught off the Atlantic coast. They found their way onto the list because of heavy contamination and overfishing that dates back to the 1800s. According to Food and Water Watch, populations of these fish are as low as 1 percent of what's necessary to be considered sustainable for long-term fishing.
Eat This Instead: Pacific halibut seems to be doing well, but the group also recommends replacing these fish with other mild-flavored white-fleshed fish, such as domestically farmed catfish or tilapia.
CHANGE YOUR PLATE, LOSE WEIGHT: People using paper plates tend to eat more later because they consider those meals as just "snacks." For more of the nutrition and weight loss tips like this every day, sign up for the FREE Eat This, Not That! newsletter!
#4: IMPORTED KING CRAB
Why It's Bad: The biggest problem with imported crab is that most of it comes from Russia, where limits on fish harvests aren't strongly enforced. But this crab also suffers from something of an identity crisis: Imported king crab is often misnamed Alaskan king crab, because most people think that's the name of the crab. And supermarkets often add to the confusion by labeling imported king crab "Alaskan King Crab, Imported." But Alaskan king crab—crab that actually hails from the great state of Alaska—is a completely separate animal and is much more responsibly harvested than the imported stuff.
Eat This Instead: When you shop for king crab, whatever the label says, ask whether it comes from Alaska or if it's imported. Approximately 70 percent of the king crab sold in the U.S. is imported, so it's important to make that distinction and go domestic.
#5 IMPORTED SHRIMP
Why It's Bad: Imported shrimp actually holds the designation of being the dirtiest of all the seafood we looked at. (For our full list, check out 12 Fish You Should Never Eat.) Problem is, 90 percent of shrimp sold in the U.S. is imported. Imported farmed shrimp comes with a whole bevy of contaminants including antibiotics, residues from chemicals used to clean pens, E. coli, mouse hair, rat hair, and pieces of insects. Yum! Part of this has to do with the fact that less than 2 percent of all imported seafood (shrimp, crab, catfish, or others) gets inspected before its sold, which is why it's that much more important to buy domestic seafood.
Eat This Instead: Domestic shrimp. Seventy percent of domestic shrimp comes from the Gulf of Mexico, which relies heavily on shrimp for economic reasons. Pink shrimp from Oregon are another good choice; the fisheries there are certified under the stringent Marine Stewardship Council guidelines.
One of the best things about the brand-new Eat This, Not That! 2012 is that it helps you find fat-fighting food no matter where you are: movie theater, coffee shop, vending machine. We've also identified the most bloating beverages in gas stations, bars, smoothie counters, and coffee shops across America. Click through the Worst Drinks in America to see what drinks are safe to sip—and which you should skip.
Additional reporting by Emily Main
Tuesday, November 8, 2011
How has Magic survived HIV
Note: This article was updated at 12:00 p.m. on Tuesday, Nov. 8.
On Nov. 7, 1991, Los Angeles Lakers point guard Earvin "Magic" Johnson shocked the world when he announced that he had contracted HIV, the virus that causes AIDS. After the press conference, the perception was that Johnson had just pronounced his own death sentence.
Yet, 20 years later, the now-52-year-old Johnson is going as strong as ever in his roles as a sports analyst, businessman and HIV activist. In 1991, when most of what people knew about HIV/AIDS was that it lead to death at a young age, this outcome might have seemed impossible.
So why is Johnson still alive?
The answer to Johnson's survival is far from "magic." According to reports, he takes the same kinds of drugs that are available to other HIV patients in the developed world, and increasingly in impoverished nations in Africa and Asia, where the disease still runs rampant. Many people have lived with HIV even longer than Johnson.
"There is nothing unique about Magic," said Spencer Lieb, senior epidemiologist and HIV/AIDS research coordinator for the Florida Consortium for HIV/AIDS Research. "There are still people alive and kicking and doing very well 20 and 30 years after infection." [Does Circumcision Prevent HIV?]
Lieb said that in the state of Florida alone, hundreds of patients have hung on since becoming infected with HIV in the early 1980s, when the first confirmed AIDS cases turned up in the United States. But Johnson and these people are still in the minority: According to research and estimates by Centers for Disease Control and Prevention, about 1.2 million Americans have HIV, and 20 percent of them are undiagnosed. Approximately 50,000 people become infected each year, and more than 18,000 die annually.
Stopping HIV in the back court
The key with Johnson and others has been preventing their incurable disease from progressing into full-blown AIDS.
Upon infection with human immunodeficiency virus (HIV), a person's immune system kills off nearly all of the virus and infected cells. But some small number remain, and over time, those HIV cells replicate, and replicate, and replicate. Then, usually 10 years after the initial infection, the viral load reaches a critical count, and the virus begins killing off the vital immune cells that protect us against infections.
At that critical count, a person is considered to have acquired immunodeficiency syndrome (AIDS); with the body’s immunological defenses destroyed, it's usually only a matter of months before a range of opportunistic infections and cancers complete their lethal work.
Researchers have developed a number of powerful drugs to help people like Johnson avoid this fate. The key weapon has been a regimen of three or four antiretroviral drugs, collectively known as highly active antiretroviral therapy, or HAART.
According to a Newsweek story from last spring, one of Johnson's doctors who helped pioneer the treatment placed him on the then-experimental drug cocktail in 1994, about a year and a half before it came into widespread use in 1996. [Top 10 Stigmatized Health Disorders]
"Magic got a jumpstart on experimental drugs before they were released to the general public," Lieb told Life's Little Mysteries, "but there were many people in clinical trials benefitting at the same time."
The meds that slam dunk HIV
HIV spreads by hijacking a subset of white blood cells called T cells, which are the body's first line of defense against foreign invaders, and using the cells' DNA to make copies of itself or replicate; in this process, these T cells get destroyed. The most common drugs in the HAART regimen target two of the enzymes that HIV uses to replicate itself.
The first enzyme, called reverse transcriptase, turns the virus' genetic instructions encoded in a single RNA strand into double-stranded DNA. (In scientific terms, this mode of replication classifies HIV as a retrovirus, hence "antiretroviral" drugs.)
The second enzyme, known as protease, creates new, functional HIV virus particles by cutting up the proteins cranked out by our hijacked cellular machinery.
Medication can disrupt these processes, and to that end, Johnson is currently taking reverse transcriptase inhibitor and protease inhibitor drugs, which are contained in the pharmaceuticals Trizivir and Kaletra, respectively, as reported by Newsweek.
Although these and other HIV-fighting drugs are "hideously expensive," Lieb noted, so are a substantial number of prescription drugs for much more everyday diseases.
Public and private medical insurance, as well as various assistance programs, make the medicines affordable and available to the vast majority of patients in the United States and other parts of the world. It is a "myth," said Lieb, that Johnson, who is wealthy, is buying himself special treatments.
Staying in the game
By taking the right regimen every day, most HIV patients can see the number of virus particles in a sample of their blood, or viral load, become undetectably low.
Not only does a low viral count stave off symptoms of HIV and AIDS, but it also slashes the odds of a randomly mutated copy of the virus emerging that can prove resistant to the therapy. Furthermore, a low viral load severely reduces the risk of transmitting the virus to others.
Yet even without modern drugs, in rare instances an HIV-positive person can manage on their own to keep AIDS at bay. These "long-term nonprogressors" or "elite controllers," estimated at as few as one in 500, have lived for decades with HIV, despite not being on antiretroviral therapy.
It is not known if Johnson is among this "scarce breed," as Lieb called them, but more than likely "without medications, he'd be progressing."
Researchers continue to study long-term nonprogressors for get insights on HIV resistance that could help the 33 million people battling the virus.
As Johnson has prominently shown, however, those with HIV can still live productive lives. Lieb has seen many such promising cases in person. "We have very buff-looking, healthy-looking HIV patients who have been infected for ages," Lieb said. "You can't tell the difference between them and you and me."
See the article here
Dr. Joshua Brooks
Chiropractor, Fairfax VA 22031
On Nov. 7, 1991, Los Angeles Lakers point guard Earvin "Magic" Johnson shocked the world when he announced that he had contracted HIV, the virus that causes AIDS. After the press conference, the perception was that Johnson had just pronounced his own death sentence.
Yet, 20 years later, the now-52-year-old Johnson is going as strong as ever in his roles as a sports analyst, businessman and HIV activist. In 1991, when most of what people knew about HIV/AIDS was that it lead to death at a young age, this outcome might have seemed impossible.
So why is Johnson still alive?
The answer to Johnson's survival is far from "magic." According to reports, he takes the same kinds of drugs that are available to other HIV patients in the developed world, and increasingly in impoverished nations in Africa and Asia, where the disease still runs rampant. Many people have lived with HIV even longer than Johnson.
"There is nothing unique about Magic," said Spencer Lieb, senior epidemiologist and HIV/AIDS research coordinator for the Florida Consortium for HIV/AIDS Research. "There are still people alive and kicking and doing very well 20 and 30 years after infection." [Does Circumcision Prevent HIV?]
Lieb said that in the state of Florida alone, hundreds of patients have hung on since becoming infected with HIV in the early 1980s, when the first confirmed AIDS cases turned up in the United States. But Johnson and these people are still in the minority: According to research and estimates by Centers for Disease Control and Prevention, about 1.2 million Americans have HIV, and 20 percent of them are undiagnosed. Approximately 50,000 people become infected each year, and more than 18,000 die annually.
Stopping HIV in the back court
The key with Johnson and others has been preventing their incurable disease from progressing into full-blown AIDS.
Upon infection with human immunodeficiency virus (HIV), a person's immune system kills off nearly all of the virus and infected cells. But some small number remain, and over time, those HIV cells replicate, and replicate, and replicate. Then, usually 10 years after the initial infection, the viral load reaches a critical count, and the virus begins killing off the vital immune cells that protect us against infections.
At that critical count, a person is considered to have acquired immunodeficiency syndrome (AIDS); with the body’s immunological defenses destroyed, it's usually only a matter of months before a range of opportunistic infections and cancers complete their lethal work.
Researchers have developed a number of powerful drugs to help people like Johnson avoid this fate. The key weapon has been a regimen of three or four antiretroviral drugs, collectively known as highly active antiretroviral therapy, or HAART.
According to a Newsweek story from last spring, one of Johnson's doctors who helped pioneer the treatment placed him on the then-experimental drug cocktail in 1994, about a year and a half before it came into widespread use in 1996. [Top 10 Stigmatized Health Disorders]
"Magic got a jumpstart on experimental drugs before they were released to the general public," Lieb told Life's Little Mysteries, "but there were many people in clinical trials benefitting at the same time."
The meds that slam dunk HIV
HIV spreads by hijacking a subset of white blood cells called T cells, which are the body's first line of defense against foreign invaders, and using the cells' DNA to make copies of itself or replicate; in this process, these T cells get destroyed. The most common drugs in the HAART regimen target two of the enzymes that HIV uses to replicate itself.
The first enzyme, called reverse transcriptase, turns the virus' genetic instructions encoded in a single RNA strand into double-stranded DNA. (In scientific terms, this mode of replication classifies HIV as a retrovirus, hence "antiretroviral" drugs.)
The second enzyme, known as protease, creates new, functional HIV virus particles by cutting up the proteins cranked out by our hijacked cellular machinery.
Medication can disrupt these processes, and to that end, Johnson is currently taking reverse transcriptase inhibitor and protease inhibitor drugs, which are contained in the pharmaceuticals Trizivir and Kaletra, respectively, as reported by Newsweek.
Although these and other HIV-fighting drugs are "hideously expensive," Lieb noted, so are a substantial number of prescription drugs for much more everyday diseases.
Public and private medical insurance, as well as various assistance programs, make the medicines affordable and available to the vast majority of patients in the United States and other parts of the world. It is a "myth," said Lieb, that Johnson, who is wealthy, is buying himself special treatments.
Staying in the game
By taking the right regimen every day, most HIV patients can see the number of virus particles in a sample of their blood, or viral load, become undetectably low.
Not only does a low viral count stave off symptoms of HIV and AIDS, but it also slashes the odds of a randomly mutated copy of the virus emerging that can prove resistant to the therapy. Furthermore, a low viral load severely reduces the risk of transmitting the virus to others.
Yet even without modern drugs, in rare instances an HIV-positive person can manage on their own to keep AIDS at bay. These "long-term nonprogressors" or "elite controllers," estimated at as few as one in 500, have lived for decades with HIV, despite not being on antiretroviral therapy.
It is not known if Johnson is among this "scarce breed," as Lieb called them, but more than likely "without medications, he'd be progressing."
Researchers continue to study long-term nonprogressors for get insights on HIV resistance that could help the 33 million people battling the virus.
As Johnson has prominently shown, however, those with HIV can still live productive lives. Lieb has seen many such promising cases in person. "We have very buff-looking, healthy-looking HIV patients who have been infected for ages," Lieb said. "You can't tell the difference between them and you and me."
See the article here
Dr. Joshua Brooks
Chiropractor, Fairfax VA 22031
Monday, October 10, 2011
Cold Laser Therapy, Shingles Post Herpatic Neuralgia
Laser Therapy and Pain Relief
Laser Therapy and Pain Relief
By James White, DC and Kendra Kaesberg-White, DC
Light amplification of stimulated emission of radiation (laser) is a light beam from the electromagnetic spectrum. Unlike conventional light sources a laser beam travels in only one direction and is monochromatic with its photons (little packets of energy) which are all identical in size, traveling equidistant in time and space.
Low-level laser therapy (LLLT) has been investigated and used clinically for over 30 years, mostly in Eastern Europe and Asia. The ability of lasers to cut, cauterize and destroy tissue is well known. These same or similar lasers at lower powers can nonthermally and nondestructively alter cellular function. This phenomenon, known as laser biostimulation, is the basis for the current use of lasers to treat a variety of articular, neural and soft tissue conditions.1
A variety of names have been used to describe the same type of low-level laser: biostimulation, low energy, low reactive, low intensity, soft and or cold laser. In current practice, LLLT uses low output levels (15100 mW), short treatment times (10-240 seconds), and low energy levels (1-4 J/cm2).1
The mechanism and effectiveness of LLLT has been compared with ultrasound therapy,2 and should be considered as an extension to the accepted physiotherapy modalities that currently utilize parts of the electromagnetic spectrum, such as shortwaves, microwaves, infrared, and ultraviolet therapy.1
Lasers produce nonionizing, electromagnetic radiation that is extremely monochromatic, polarized and coherent.3 Laser light has been reported to penetrate human tissue in the ranges of .8-15mm,4,5 but the majority of the light will be absorbed within the first 4mm.6,7 Although this may seem superficial, it should be noted that chemical processes may be initiated and mediate physiological effects at a deeper level.8
The initial studies utilizing LLLT on nerve tissue produced mixed results regarding nerve conduction velocity and distal latency. These earlier studies utilized low powered HeNe lasers (<=1mW) and resultant low energy densities (<=.012 J/cm2).1 More recent studies utilizing higher energy densities and deeper penetrating lasers have found alterations in distal nerve latency and conduction velocity by a few to many percent, and which can last for periods of 30 minutes or greater.1,9-11
It appears that nerve tissue has a photosensitive component, which results in a biostimulation blockade response following laser exposure.12 It is felt that LLLT reduces the excitability of the nerve cells by an interruption of the fast pain fibers with a resultant reduction in pain.12-15 LLLT has also been shown to accelerate the repair process of crush damaged nerves and improve function in both the CNS and peripheral nerves after injury.1,16-18 Laser Safety LLLT is a relatively safe procedure. Due to the low level, nonthermal nature of the laser, there is no tissue destruction or other hazards that you would find associated with the higher powered lasers. The FDA has classified the most commonly used low level lasers as a class III, nonsignificant risk, medical device for investigations use only.19 Because of the coherent nature of the laser beam, ocular damage is the main concern for the LLLT user. The operator should not attempt to stare directly into the beam. Suitable goggles to attenuate the wavelengths would be used by both the operator and patient.20 Other suggested contraindications would be to avoid exposure to sensitive tissue such as fetus, gonads and malignancy.20 Clinical Studies A number of papers have shown a reduction of pain with laser treatments directed over acupuncture points.21-24 Altered skin resistance with a reduction of pain were also noted in subjects who receive LLLT over muscular trigger points.25-26 A group of subjects with chronic tendinopathies, that had been previously treated unsuccessfully with physical therapy, NSAIDS, local injections, and or surgery, had an 87 percent success rate in pain reduction following the application of LLLT.27 In a study involving over 4,000 subjects who had suffered from conditions such as degenerative arthritis; muscle pain; tendinitis and tension myalgia. More than 80 percent of the subjects found a marked lessening of their symptoms following irradiation with an IR laser.28-30 In a study involving a total of 69 subjects and 302 total laser treatment sessions, more that 80 percent of the subjects with chronic radiculopathies and over 90 percent of the subjects with chronic neuropathies experienced a greater than 50 percent total relief of pain following LLLT.14
In a similar study involving 60 total patients and 111 total laser treatments, it was shown that LLLT produced an immediate reduction of pain in 79 percent of the subjects.15 In a study involving over 100 subjects and over 500 laser treatments, it was observed that acute soft tissue pain syndromes showed a dramatic response following the initial laser treatment with a marked reduction in tissue swelling, bruising and good pain relief.31 Subsequent treatments (2-3) produced further improvement.31 It was also noted that chronic pain syndromes were slower to respond to LLLT (average of eight treatments), although 75 percent of the subjects noted significant pain relief.31 A two-stage survey of 116 chartered physiotherapists in Northern Ireland, who utilize LLLT as part of their clinical practice, ranked LLLT effective for the treatment of myofascial and postoperative pain syndromes; rheumatoid arthritis; muscle tears; hematomas; tendinitis; shingles; herpes simplex; scarring; burn and would healing.32 In this same survey, LLLT was ranked first, on the basis of relative effectiveness, when compared with four other modalities (interferential therapy, shortwave diathermy, ultrasound, and pulsed electromagnetic therapy), for use in pain relief and wound healing.32
Suggested Mercy Conference Review Low Level Laser Therapy: Low level laser therapy (LLLT) is a conservative procedure that utilized visible red and/or infrared regions of the electromagnetic spectrum. It is used as a physiotherapy modality for a variety of articular, neural and soft tissue conditions. Rating: Investigational to promising, awaiting FDA approval.
Evidence: Class I, II, III. Conclusions Laser therapy is gaining laboratory and clinical data to prove its effectiveness. LLLT has gained acceptance for treating a variety of osseous, neural and soft tissue conditions in many parts of the world. The acceptance in the U.S. has been limited because of the rigors of the FDA approval process. Many of the earlier studies involving laser use lacked proper scientific controls. Today there are many controlled studies that are well-designed and multicentered. These studies include the use of modern electrodiagnostic and magnetic resonance imaging to monitor the subjects response in an effort to objectively study the role of LLLT in treating neuromusculoskeletal pain. There is a current need for clinical investigators to research these new laser medical devices. Additional research is required to obtain data concerning success rates in treating specific conditions, length of exposure, frequency of treatments, and related therapeutic protocols. James J. White, DC Kendra Kaesberg-White, DC Belleville, Illinois
Chiropractor Fairfax VA 22031
Cold Laser Therapy
Shingles, Post Herpatic Neuralgia
Laser Therapy and Pain Relief
By James White, DC and Kendra Kaesberg-White, DC
Light amplification of stimulated emission of radiation (laser) is a light beam from the electromagnetic spectrum. Unlike conventional light sources a laser beam travels in only one direction and is monochromatic with its photons (little packets of energy) which are all identical in size, traveling equidistant in time and space.
Low-level laser therapy (LLLT) has been investigated and used clinically for over 30 years, mostly in Eastern Europe and Asia. The ability of lasers to cut, cauterize and destroy tissue is well known. These same or similar lasers at lower powers can nonthermally and nondestructively alter cellular function. This phenomenon, known as laser biostimulation, is the basis for the current use of lasers to treat a variety of articular, neural and soft tissue conditions.1
A variety of names have been used to describe the same type of low-level laser: biostimulation, low energy, low reactive, low intensity, soft and or cold laser. In current practice, LLLT uses low output levels (15100 mW), short treatment times (10-240 seconds), and low energy levels (1-4 J/cm2).1
The mechanism and effectiveness of LLLT has been compared with ultrasound therapy,2 and should be considered as an extension to the accepted physiotherapy modalities that currently utilize parts of the electromagnetic spectrum, such as shortwaves, microwaves, infrared, and ultraviolet therapy.1
Lasers produce nonionizing, electromagnetic radiation that is extremely monochromatic, polarized and coherent.3 Laser light has been reported to penetrate human tissue in the ranges of .8-15mm,4,5 but the majority of the light will be absorbed within the first 4mm.6,7 Although this may seem superficial, it should be noted that chemical processes may be initiated and mediate physiological effects at a deeper level.8
The initial studies utilizing LLLT on nerve tissue produced mixed results regarding nerve conduction velocity and distal latency. These earlier studies utilized low powered HeNe lasers (<=1mW) and resultant low energy densities (<=.012 J/cm2).1 More recent studies utilizing higher energy densities and deeper penetrating lasers have found alterations in distal nerve latency and conduction velocity by a few to many percent, and which can last for periods of 30 minutes or greater.1,9-11
It appears that nerve tissue has a photosensitive component, which results in a biostimulation blockade response following laser exposure.12 It is felt that LLLT reduces the excitability of the nerve cells by an interruption of the fast pain fibers with a resultant reduction in pain.12-15 LLLT has also been shown to accelerate the repair process of crush damaged nerves and improve function in both the CNS and peripheral nerves after injury.1,16-18 Laser Safety LLLT is a relatively safe procedure. Due to the low level, nonthermal nature of the laser, there is no tissue destruction or other hazards that you would find associated with the higher powered lasers. The FDA has classified the most commonly used low level lasers as a class III, nonsignificant risk, medical device for investigations use only.19 Because of the coherent nature of the laser beam, ocular damage is the main concern for the LLLT user. The operator should not attempt to stare directly into the beam. Suitable goggles to attenuate the wavelengths would be used by both the operator and patient.20 Other suggested contraindications would be to avoid exposure to sensitive tissue such as fetus, gonads and malignancy.20 Clinical Studies A number of papers have shown a reduction of pain with laser treatments directed over acupuncture points.21-24 Altered skin resistance with a reduction of pain were also noted in subjects who receive LLLT over muscular trigger points.25-26 A group of subjects with chronic tendinopathies, that had been previously treated unsuccessfully with physical therapy, NSAIDS, local injections, and or surgery, had an 87 percent success rate in pain reduction following the application of LLLT.27 In a study involving over 4,000 subjects who had suffered from conditions such as degenerative arthritis; muscle pain; tendinitis and tension myalgia. More than 80 percent of the subjects found a marked lessening of their symptoms following irradiation with an IR laser.28-30 In a study involving a total of 69 subjects and 302 total laser treatment sessions, more that 80 percent of the subjects with chronic radiculopathies and over 90 percent of the subjects with chronic neuropathies experienced a greater than 50 percent total relief of pain following LLLT.14
In a similar study involving 60 total patients and 111 total laser treatments, it was shown that LLLT produced an immediate reduction of pain in 79 percent of the subjects.15 In a study involving over 100 subjects and over 500 laser treatments, it was observed that acute soft tissue pain syndromes showed a dramatic response following the initial laser treatment with a marked reduction in tissue swelling, bruising and good pain relief.31 Subsequent treatments (2-3) produced further improvement.31 It was also noted that chronic pain syndromes were slower to respond to LLLT (average of eight treatments), although 75 percent of the subjects noted significant pain relief.31 A two-stage survey of 116 chartered physiotherapists in Northern Ireland, who utilize LLLT as part of their clinical practice, ranked LLLT effective for the treatment of myofascial and postoperative pain syndromes; rheumatoid arthritis; muscle tears; hematomas; tendinitis; shingles; herpes simplex; scarring; burn and would healing.32 In this same survey, LLLT was ranked first, on the basis of relative effectiveness, when compared with four other modalities (interferential therapy, shortwave diathermy, ultrasound, and pulsed electromagnetic therapy), for use in pain relief and wound healing.32
Suggested Mercy Conference Review Low Level Laser Therapy: Low level laser therapy (LLLT) is a conservative procedure that utilized visible red and/or infrared regions of the electromagnetic spectrum. It is used as a physiotherapy modality for a variety of articular, neural and soft tissue conditions. Rating: Investigational to promising, awaiting FDA approval.
Evidence: Class I, II, III. Conclusions Laser therapy is gaining laboratory and clinical data to prove its effectiveness. LLLT has gained acceptance for treating a variety of osseous, neural and soft tissue conditions in many parts of the world. The acceptance in the U.S. has been limited because of the rigors of the FDA approval process. Many of the earlier studies involving laser use lacked proper scientific controls. Today there are many controlled studies that are well-designed and multicentered. These studies include the use of modern electrodiagnostic and magnetic resonance imaging to monitor the subjects response in an effort to objectively study the role of LLLT in treating neuromusculoskeletal pain. There is a current need for clinical investigators to research these new laser medical devices. Additional research is required to obtain data concerning success rates in treating specific conditions, length of exposure, frequency of treatments, and related therapeutic protocols. James J. White, DC Kendra Kaesberg-White, DC Belleville, Illinois
Chiropractor Fairfax VA 22031
Cold Laser Therapy
Shingles, Post Herpatic Neuralgia
Friday, September 30, 2011
10 Surprising Facts About Headaches
10 Surprising Facts About Headaches
Did you know that sex can give you a bad headache? How about that three gene variations linked to migraines have been discovered? And that most sinus headaches are really migraines?
Research is zeroing in on a source of pain we’ve all felt at one time or another, whether it’s a dull aching pain or a tension headache, the throbbing of a migraine or a pounding hangover headache after a big night out. Here’s the rundown of 10 things you may not know about headaches - and how to avoid them:
Explore the head in 3D and learn where headaches affect you.
1. Sinus Headaches Are Rare: Nasal and sinus congestion, facial pain and pressure, and a headache usually don’t add up to a sinus headache. Headache specialists say that “true” sinus headaches are rare. In a study with almost 3,000 patients who had at least six “sinus headaches” in the previous six months, medical evaluations showed that 88 percent actually had migraines. In another study, 45 percent of migraine patients had either nasal congestion or watery eyes. Tipoff: it’s probably migraine if in addition to “sinus” symptoms, you’re nauseous, sensitive to light or noise and if the headache throbs and worsens with activity.
2. Processing 3D Images Causes Brain Strain: A Northwestern University ophthalmology professor warns that a large segment of the population may develop a headache and nausea while watching 3D movies. This is due to the brain strain involved with processing the three dimensional images - the more an image jumps out at you, the more effort your brain must make to fuse the pictures together, says Northwestern University's Michael A. Rosenberg, MD.
3. Take-Off and Landing Lead to Headaches: No, this has nothing to do with the aggravation of cancelled flights or long delays. Instead, sudden, severe, stabbing headaches during a plane’s ascent or descent are being reported. Doctors haven’t figured out yet what causes them. Luckily, the pain lasts only about 20 minutes.
4. Bug Spray Prompts Headaches: It’s not the bugs but exposure to insecticides used to kill them that causes these headaches (plus dizziness, trouble breathing, nausea and vomiting). According to the U.S. Centers for Disease Control and Prevention, most cases required no medical treatment, but one death has been reported and 18 percent of those exposed to the insecticides required medical attention.
5. High Cholesterol Causes Headaches: You may not have to worry unless you’re in your late 60s or older and have migraines with aura (the flashing lights, tingling and other signs of a headache’s approach that about one-third of migraine patients report). A recent study found a link between migraine with aura and high cholesterol in seniors. Migraine with aura has also been linked to a higher risk of heart disease and stroke.
Need to lower your cholesterol? Let's start with what's on your plate.
6. Headaches Might Be Genetic: Researchers have pinpointed three genetic variations linked to an increased risk of migraines. One is involved in sensing cold and pain, another is linked to several processes including signaling in nerve cells (neurons). The role of the third isn’t yet known. Each of the gene variations identified alters the risk for migraines by 10 to 15 percent.
7. Alcohol, As a Trigger, Is Overstated: Research from Italy suggests that the role of alcohol and some foods in triggering migraines has been overstated. Instead, the investigators found that stress, fatigue and in women, menstruation are most often the culprits. They suggested that migraine patients who want to drink alcohol could try small amounts of specific types to see what they can tolerate.
8. Botox Can Treat Headaches: Best known as a wrinkle remover, Botox also can put the brakes on chronic migraines (those that occur 15 days per month or more). The U.S. Food and Drug Administration has approved the use of Botox for migraine prevention. Injections seem to cut down on headaches, although studies suggest that Botox doesn’t work as well as some prescription drugs. Researchers still haven’t figured out how Botox staves off the headaches, but they do know that effects last only about three months before patients have to be re-injected.
9. The Battlefield Has Created a New Type of Headache: About one third of the soldiers returning from Iraq are bringing with them a new type of chronic migraine caused by nerve damage or the pressure from bomb blast waves. While these headaches are still being studied, treatments include rest, avoiding migraine triggers, stress management and changes of diet.
10. Sex Causes Headaches: Here’s a surprise: men are more likely to get these types of headaches than women. According to the American Headache Society, two types of headaches are related to sexual activity: a dull ache that develops as the sex act increases or a severe one that strikes as orgasm nears. Experts say it’s best to check with your doctor the first time you get one of these headaches. Hint: performance-enhancing drugs can bring on headaches in men who have migraines
Headache Treatment, Fairfax VA 22031
Did you know that sex can give you a bad headache? How about that three gene variations linked to migraines have been discovered? And that most sinus headaches are really migraines?
Research is zeroing in on a source of pain we’ve all felt at one time or another, whether it’s a dull aching pain or a tension headache, the throbbing of a migraine or a pounding hangover headache after a big night out. Here’s the rundown of 10 things you may not know about headaches - and how to avoid them:
Explore the head in 3D and learn where headaches affect you.
1. Sinus Headaches Are Rare: Nasal and sinus congestion, facial pain and pressure, and a headache usually don’t add up to a sinus headache. Headache specialists say that “true” sinus headaches are rare. In a study with almost 3,000 patients who had at least six “sinus headaches” in the previous six months, medical evaluations showed that 88 percent actually had migraines. In another study, 45 percent of migraine patients had either nasal congestion or watery eyes. Tipoff: it’s probably migraine if in addition to “sinus” symptoms, you’re nauseous, sensitive to light or noise and if the headache throbs and worsens with activity.
2. Processing 3D Images Causes Brain Strain: A Northwestern University ophthalmology professor warns that a large segment of the population may develop a headache and nausea while watching 3D movies. This is due to the brain strain involved with processing the three dimensional images - the more an image jumps out at you, the more effort your brain must make to fuse the pictures together, says Northwestern University's Michael A. Rosenberg, MD.
3. Take-Off and Landing Lead to Headaches: No, this has nothing to do with the aggravation of cancelled flights or long delays. Instead, sudden, severe, stabbing headaches during a plane’s ascent or descent are being reported. Doctors haven’t figured out yet what causes them. Luckily, the pain lasts only about 20 minutes.
4. Bug Spray Prompts Headaches: It’s not the bugs but exposure to insecticides used to kill them that causes these headaches (plus dizziness, trouble breathing, nausea and vomiting). According to the U.S. Centers for Disease Control and Prevention, most cases required no medical treatment, but one death has been reported and 18 percent of those exposed to the insecticides required medical attention.
5. High Cholesterol Causes Headaches: You may not have to worry unless you’re in your late 60s or older and have migraines with aura (the flashing lights, tingling and other signs of a headache’s approach that about one-third of migraine patients report). A recent study found a link between migraine with aura and high cholesterol in seniors. Migraine with aura has also been linked to a higher risk of heart disease and stroke.
Need to lower your cholesterol? Let's start with what's on your plate.
6. Headaches Might Be Genetic: Researchers have pinpointed three genetic variations linked to an increased risk of migraines. One is involved in sensing cold and pain, another is linked to several processes including signaling in nerve cells (neurons). The role of the third isn’t yet known. Each of the gene variations identified alters the risk for migraines by 10 to 15 percent.
7. Alcohol, As a Trigger, Is Overstated: Research from Italy suggests that the role of alcohol and some foods in triggering migraines has been overstated. Instead, the investigators found that stress, fatigue and in women, menstruation are most often the culprits. They suggested that migraine patients who want to drink alcohol could try small amounts of specific types to see what they can tolerate.
8. Botox Can Treat Headaches: Best known as a wrinkle remover, Botox also can put the brakes on chronic migraines (those that occur 15 days per month or more). The U.S. Food and Drug Administration has approved the use of Botox for migraine prevention. Injections seem to cut down on headaches, although studies suggest that Botox doesn’t work as well as some prescription drugs. Researchers still haven’t figured out how Botox staves off the headaches, but they do know that effects last only about three months before patients have to be re-injected.
9. The Battlefield Has Created a New Type of Headache: About one third of the soldiers returning from Iraq are bringing with them a new type of chronic migraine caused by nerve damage or the pressure from bomb blast waves. While these headaches are still being studied, treatments include rest, avoiding migraine triggers, stress management and changes of diet.
10. Sex Causes Headaches: Here’s a surprise: men are more likely to get these types of headaches than women. According to the American Headache Society, two types of headaches are related to sexual activity: a dull ache that develops as the sex act increases or a severe one that strikes as orgasm nears. Experts say it’s best to check with your doctor the first time you get one of these headaches. Hint: performance-enhancing drugs can bring on headaches in men who have migraines
Headache Treatment, Fairfax VA 22031
Tuesday, September 20, 2011
Can Exercise Assist with Low Back Pain during Pregnancy?
VHI Evidence Based Newsletter
Can exercise improve pain and function in pregnant women with pelvic girdle or low back pain?
A: To answer this question, we performed a comprehensive search of the PubMed database (June 2011) for randomized, controlled trials and systematic reviews from the past 10yrs that addressed this specific research question. 1
Four studies met the criteria for inclusion in this review, comparing education to education plus exercise (1), exercise and education to no treatment (2), education plus home exercise or supervised exercise (3), and standard treatment plus acupuncture or stabilization exercise (4).
Two studies showed a significant effect of exercise (1, 4). Kluge et al evaluated education or education with 10 wks of lumbopelvic exercise among 50 pregnant women with lumbar and/or pelvic girdle pain (1). Immediately after the intervention, significant improvements in pain and function were shown with exercise. Of note, a majority of women reported lumbar pain. Elden et al evaluated 6 wks of standard treatment plus acupuncture or pelvic stabilization exercise among 386 pregnant women with pelvic girdle pain (4). One week after the intervention, acupuncture and stabilization exercise significantly reduced pain compared to standard treatment.
In contrast, two studies found no effect of exercise (2, 3). Haugland et al compared 4 wks of education and exercise to no treatment among 569 women with pelvic girdle pain during pregnancy (2). At 12 mos postpartum, pain had decreased in both groups. Study limitations included a high drop-out rate, and 60% of control subjects seeking outside treatment. Nilsson-Wikmar et al compared education to education plus 10-16 wks of pelvic stabilization exercise performed either at home or in a clinic setting among 118 women with pelvic girdle pain during pregnancy (3). By 12 mos postpartum, all subjects showed significant improvements in pain and function. In both of these studies, the type of exercises used do not appear to be classified as stabilization exercises.
Based on this review, specific lumbopelvic stabilization exercises appear useful on reducing pain and increasing function in pregnant women with lumbopelvic pain; however, additional research is needed. Sample exercises from VHI PC-Kits have been provided based on examples from the two studies finding a beneficial effect.
Dr. Joshua Brooks
Chiropractor Fairfax, VA 22031
Can exercise improve pain and function in pregnant women with pelvic girdle or low back pain?
A: To answer this question, we performed a comprehensive search of the PubMed database (June 2011) for randomized, controlled trials and systematic reviews from the past 10yrs that addressed this specific research question. 1
Four studies met the criteria for inclusion in this review, comparing education to education plus exercise (1), exercise and education to no treatment (2), education plus home exercise or supervised exercise (3), and standard treatment plus acupuncture or stabilization exercise (4).
Two studies showed a significant effect of exercise (1, 4). Kluge et al evaluated education or education with 10 wks of lumbopelvic exercise among 50 pregnant women with lumbar and/or pelvic girdle pain (1). Immediately after the intervention, significant improvements in pain and function were shown with exercise. Of note, a majority of women reported lumbar pain. Elden et al evaluated 6 wks of standard treatment plus acupuncture or pelvic stabilization exercise among 386 pregnant women with pelvic girdle pain (4). One week after the intervention, acupuncture and stabilization exercise significantly reduced pain compared to standard treatment.
In contrast, two studies found no effect of exercise (2, 3). Haugland et al compared 4 wks of education and exercise to no treatment among 569 women with pelvic girdle pain during pregnancy (2). At 12 mos postpartum, pain had decreased in both groups. Study limitations included a high drop-out rate, and 60% of control subjects seeking outside treatment. Nilsson-Wikmar et al compared education to education plus 10-16 wks of pelvic stabilization exercise performed either at home or in a clinic setting among 118 women with pelvic girdle pain during pregnancy (3). By 12 mos postpartum, all subjects showed significant improvements in pain and function. In both of these studies, the type of exercises used do not appear to be classified as stabilization exercises.
Based on this review, specific lumbopelvic stabilization exercises appear useful on reducing pain and increasing function in pregnant women with lumbopelvic pain; however, additional research is needed. Sample exercises from VHI PC-Kits have been provided based on examples from the two studies finding a beneficial effect.
Dr. Joshua Brooks
Chiropractor Fairfax, VA 22031
Friday, September 9, 2011
Improve Flexibility (and Cool Off) by Stretching in the Pool
Improve Flexibility (and Cool Off) by Stretching in the Pool
After a long run on a hot day, few things feel better than diving into a pool. But why stop at cooling off? By taking your stretching routine underwater, you'll be able to move your joints and limbs through a wider range of motion—and with greater control—compared to stretching on land, says Scott Riewald, Ph.D., a biomechanics expert who works with Olympic athletes. "It's easier to reach and hold the point of optimal stretch, with less strain," he says. Do this routine in the pool after a run. Hold each stretch for 20 to 30 seconds, repeating twice on both legs.
Hip Flexors
Start in a lunge position with the left leg on a low step. Bend the right knee and shift your body weight forward so your hips drop down. You'll feel this in the front of the left hip.
Run Healthier By Building Range Of Motion
Hamstrings
In waist-deep water, place one foot, heel down, on a low step. Looking straight ahead, flex at the hips to bring the torso forward until you feel a stretch in the back of the thigh.
Heal Your Hamstrings With Yoga
Calves
Stand in chest-deep water and hold the wall. Step back with the right leg and press the heel down. Hold for 20 seconds, then bend the right knee slightly for a deeper stretch.
Quadriceps and Hip Flexors
Stand on your left leg. Grasp the right foot behind you. For a deeper stretch, press the hips forward and allow the right knee to move back slightly.
Hip and Lower Back
Stand on your left leg in chest-deep water. Grab your right knee with both arms and pull it tightly to the chest while maintaining good posture.
IT Band
Position yourself so your left side is close to a wall. Cross the left foot in front of the right. Lean to the left with your torso while pushing the right hip away from the wall.
Dr. Joshua Brooks
Chiropractor Fairfax Va 22031
www.RosaChiropracticFairfax.com
After a long run on a hot day, few things feel better than diving into a pool. But why stop at cooling off? By taking your stretching routine underwater, you'll be able to move your joints and limbs through a wider range of motion—and with greater control—compared to stretching on land, says Scott Riewald, Ph.D., a biomechanics expert who works with Olympic athletes. "It's easier to reach and hold the point of optimal stretch, with less strain," he says. Do this routine in the pool after a run. Hold each stretch for 20 to 30 seconds, repeating twice on both legs.
Hip Flexors
Start in a lunge position with the left leg on a low step. Bend the right knee and shift your body weight forward so your hips drop down. You'll feel this in the front of the left hip.
Run Healthier By Building Range Of Motion
Hamstrings
In waist-deep water, place one foot, heel down, on a low step. Looking straight ahead, flex at the hips to bring the torso forward until you feel a stretch in the back of the thigh.
Heal Your Hamstrings With Yoga
Calves
Stand in chest-deep water and hold the wall. Step back with the right leg and press the heel down. Hold for 20 seconds, then bend the right knee slightly for a deeper stretch.
Quadriceps and Hip Flexors
Stand on your left leg. Grasp the right foot behind you. For a deeper stretch, press the hips forward and allow the right knee to move back slightly.
Hip and Lower Back
Stand on your left leg in chest-deep water. Grab your right knee with both arms and pull it tightly to the chest while maintaining good posture.
IT Band
Position yourself so your left side is close to a wall. Cross the left foot in front of the right. Lean to the left with your torso while pushing the right hip away from the wall.
Dr. Joshua Brooks
Chiropractor Fairfax Va 22031
www.RosaChiropracticFairfax.com
Saturday, August 27, 2011
Rudy Gay | Elite Athlete of the Week – Yahoo! Sports
Rudy Gay of the Memphis Grizzlies getting some Graston for his shoulder rehab...
Rudy Gay Elite Athlete of the Week – Yahoo! Sports
Rudy Gay Elite Athlete of the Week – Yahoo! Sports
Wednesday, August 10, 2011
Sports: Deer Antler Velvet Sales On The Rise, Does It Really Work? - CNBC
Sports: Deer Antler Velvet Sales On The Rise, Does It Really Work? - CNBC
The latest and greatest performance enhancer, if you've been living under a rock, is deer antler velvet. On the surface, it seems like it could make sense. The coating on the antlers of young male deer that contribute to the growth of that part of their body could help athletes. First, the NFL prohibited Oakland Raiders coach Hue Jackson from endorsing it. Now, according to SI.com, Major League Baseball is warning players about using it.
Konrad Wothe LOOK Getty Images
Does deer antler velvet actually work as a performance enhancer?
--------------------------------------------------------------------------------
Deer antler velvet is seen as a possible steroid alternative because it includes something call insulin-like growth factor or IGF-1, which is said to regulate human growth hormone in the body. It's also seen as somewhat detection free since it can only be discovered through a blood test.
Dr. Ricardo Lentini, who has been selling deer antler velvet for nearly 15 years, says the reports have helped sales at his company, Neutronics Labs, which sells a spray in three concentrations with prices that range from $19.99 to $119.99 for a month supply.
But does deer antler velvet, whose roots can be traced back to traditional chinese medicine, actually work as a performance enhancer?
Studies are not only sparse, but also not definitive.
In what might be the most important study done in the United States, a group of scientists took 32 male weight lifters and gave half of them New Zealand Deer Antler Velvet and half of them a placebo for 10 weeks. While the placebo group didn't show any difference in bench or squat tests, those given deer antler velvet saw an increase of 4 percent on the bench press and 10.1 percent on the squat test as compared to the placebo group. The scientists also reported that there was a "significant improvement in aerobic capacity" with the group that was taking deer antler velvet.
While Lentini admits sales have picked up, he says he's been hurt by the perception in the recent baseball letter, which told players that deer antler velvet could be contaminated with methyltestosterone, a banned steroid. The connection is based on the fact that David Vobora tested positive for the steroid after using antler spray. He won a $5.4 million judgment against the company that made the spray.
"Our deer antler velvet is pure and doesn't have steroids in it," Lentini said of his product, which, like many nutritional supplements, is not recognized by FDA.
The growing market has bred plenty of competition. A company called Now Foods is now making deer antler velvet lozenges. GNC just started selling deer antler velvet capsules called New Vigor from a company called Vitalast and Amazon.com has more than 30 products will deer antler velvet in it including the raw powder from New Zealand, where the most coveted deer velvet is harvested.
Lentini says like any product category, all brands aren't the same. He insists that he has the harvest rights to the best deer antler velvet and says that those who use his product will feel a difference in as soon as two days.
He also says that he's not going to wait for the next big study to come out. His next move? Funding his own clinical study to prove skeptics wrong.
Said Lentini: "I have thousands of customers. It can't be a placebo effect."
Chiropractor Fairfax VA 22031
The latest and greatest performance enhancer, if you've been living under a rock, is deer antler velvet. On the surface, it seems like it could make sense. The coating on the antlers of young male deer that contribute to the growth of that part of their body could help athletes. First, the NFL prohibited Oakland Raiders coach Hue Jackson from endorsing it. Now, according to SI.com, Major League Baseball is warning players about using it.
Konrad Wothe LOOK Getty Images
Does deer antler velvet actually work as a performance enhancer?
--------------------------------------------------------------------------------
Deer antler velvet is seen as a possible steroid alternative because it includes something call insulin-like growth factor or IGF-1, which is said to regulate human growth hormone in the body. It's also seen as somewhat detection free since it can only be discovered through a blood test.
Dr. Ricardo Lentini, who has been selling deer antler velvet for nearly 15 years, says the reports have helped sales at his company, Neutronics Labs, which sells a spray in three concentrations with prices that range from $19.99 to $119.99 for a month supply.
But does deer antler velvet, whose roots can be traced back to traditional chinese medicine, actually work as a performance enhancer?
Studies are not only sparse, but also not definitive.
In what might be the most important study done in the United States, a group of scientists took 32 male weight lifters and gave half of them New Zealand Deer Antler Velvet and half of them a placebo for 10 weeks. While the placebo group didn't show any difference in bench or squat tests, those given deer antler velvet saw an increase of 4 percent on the bench press and 10.1 percent on the squat test as compared to the placebo group. The scientists also reported that there was a "significant improvement in aerobic capacity" with the group that was taking deer antler velvet.
While Lentini admits sales have picked up, he says he's been hurt by the perception in the recent baseball letter, which told players that deer antler velvet could be contaminated with methyltestosterone, a banned steroid. The connection is based on the fact that David Vobora tested positive for the steroid after using antler spray. He won a $5.4 million judgment against the company that made the spray.
"Our deer antler velvet is pure and doesn't have steroids in it," Lentini said of his product, which, like many nutritional supplements, is not recognized by FDA.
The growing market has bred plenty of competition. A company called Now Foods is now making deer antler velvet lozenges. GNC just started selling deer antler velvet capsules called New Vigor from a company called Vitalast and Amazon.com has more than 30 products will deer antler velvet in it including the raw powder from New Zealand, where the most coveted deer velvet is harvested.
Lentini says like any product category, all brands aren't the same. He insists that he has the harvest rights to the best deer antler velvet and says that those who use his product will feel a difference in as soon as two days.
He also says that he's not going to wait for the next big study to come out. His next move? Funding his own clinical study to prove skeptics wrong.
Said Lentini: "I have thousands of customers. It can't be a placebo effect."
Chiropractor Fairfax VA 22031
Friday, July 15, 2011
The 3 Veggies with the Least Nutritional Value on Shine
The 3 Veggies with the Least Nutritional Value on Shine
Amy Paturel, SELF magazine
We're not here to demonize any form of produce. After all, every veggie has at least some nutritional value -- and we all need to include more vegetables in our diets, not less!
But if you're wondering whether to use iceberg or romaine in your signature summer salad, you may want to check out our list of the veggies with the least nutritional value:
1. Celery: Sure, you can nosh on 8 inches of celery for only 6 calories, but are you really getting any nutrients in return? The answer: Yes, but you'd have to go beyond an 8-inch stalk, which provides a mere 1.6 percent of our daily requirement for calcium and 2 percent of our daily requirement for vitamin C. It does, however, boast a decent amount of fiber and vitamin K. A better alternative: Carrots, which are loaded with eye-protecting beta carotene. Toss them into salads for a low-calorie crunch; braise them as a sweet summer side dish or slice them thin and add them to your favorite stir-fry.
Related: Yoga Moves for Flat Abs
2. Cucumbers: The cucumber is another low-calorie veggie. One cup of sliced cucumber weighs in at only 16 calories. But it's slim on nutrients, too. In fact, cucumbers contain 5 percent or less of our daily requirement for potassium, manganese, magnesium and vitamin C. On the plus side, cucumber extracts (not the whole cucumber) do have a number of disease-fighting antioxidant compounds, like tannins and flavonoids, says Registered Dietitian and Chef Consultant Michelle Dudash. A better alternative: Purslane, a peppery herb that's high in heart-healthy alpha linolenic acid (a type of omega-3). It's also higher in beta carotene than spinach. Toss it in salads, fold it into omelets or use it as a crunchy green on sandwiches.
See Also: Gwyneth Paltrow's Arm and Abs Workout
3. Iceberg Lettuce: Iceberg lettuce is one of the most commonly consumed vegetables in the U.S., along with potatoes (as French fries) and tomatoes, but that doesn't mean it's the healthiest option. While iceberg is low in calories and offers some vitamins and fiber, other dark leafy greens contain much more vitamin A and C. A better alternative: Romaine lettuce, which offers much more beta carotene than iceberg. Use romaine in a traditional wedge salad with blue cheese crumbles, diced tomatoes and balsamic vinaigrette, or layer it on turkey sandwiches.
Chiropractor, Fairfax VA 22031
Amy Paturel, SELF magazine
We're not here to demonize any form of produce. After all, every veggie has at least some nutritional value -- and we all need to include more vegetables in our diets, not less!
But if you're wondering whether to use iceberg or romaine in your signature summer salad, you may want to check out our list of the veggies with the least nutritional value:
1. Celery: Sure, you can nosh on 8 inches of celery for only 6 calories, but are you really getting any nutrients in return? The answer: Yes, but you'd have to go beyond an 8-inch stalk, which provides a mere 1.6 percent of our daily requirement for calcium and 2 percent of our daily requirement for vitamin C. It does, however, boast a decent amount of fiber and vitamin K. A better alternative: Carrots, which are loaded with eye-protecting beta carotene. Toss them into salads for a low-calorie crunch; braise them as a sweet summer side dish or slice them thin and add them to your favorite stir-fry.
Related: Yoga Moves for Flat Abs
2. Cucumbers: The cucumber is another low-calorie veggie. One cup of sliced cucumber weighs in at only 16 calories. But it's slim on nutrients, too. In fact, cucumbers contain 5 percent or less of our daily requirement for potassium, manganese, magnesium and vitamin C. On the plus side, cucumber extracts (not the whole cucumber) do have a number of disease-fighting antioxidant compounds, like tannins and flavonoids, says Registered Dietitian and Chef Consultant Michelle Dudash. A better alternative: Purslane, a peppery herb that's high in heart-healthy alpha linolenic acid (a type of omega-3). It's also higher in beta carotene than spinach. Toss it in salads, fold it into omelets or use it as a crunchy green on sandwiches.
See Also: Gwyneth Paltrow's Arm and Abs Workout
3. Iceberg Lettuce: Iceberg lettuce is one of the most commonly consumed vegetables in the U.S., along with potatoes (as French fries) and tomatoes, but that doesn't mean it's the healthiest option. While iceberg is low in calories and offers some vitamins and fiber, other dark leafy greens contain much more vitamin A and C. A better alternative: Romaine lettuce, which offers much more beta carotene than iceberg. Use romaine in a traditional wedge salad with blue cheese crumbles, diced tomatoes and balsamic vinaigrette, or layer it on turkey sandwiches.
Chiropractor, Fairfax VA 22031
Friday, July 1, 2011
3 Reasons To Run A 5-K
3 Reasons To Run A 5-K
Whether you're an eager newbie or a serial marathoner, there are loads of reasons to register for a 5-K.
"If you're a beginner, targeting the distance is a great way to gain motivation and build structure into your schedule," says Luke Humphrey, M.S., an exercise physiologist and head coach for Hanson's Coaching Services in Rochester Hills, Michigan. "For regular runners, the 5-K stokes your competitive spirit, breaks up the monotony of high-mileage training, and serves as a solid test of speed." In fact, all runners can improve their fitness—and maybe even their PRs—when training for a 5-K, says Humphrey. Here's what keeping it short and sweet can do for you.
Get Going: Try these exclusive 5- and 10-K Runner's World training plans for novice, intermediate and advanced runners.
1. Run It... for Motivation
For newcomers, a tangible goal like finishing a 5-K gives purpose to your training. It's amazing how committed to your mileage you become once you've paid an entry fee, says Carol Rewick, R.D., a coach for Fleet Feet Sports' No Boundaries 5-K training program in Vacaville, California. For longtime runners who typically target longer distances or race infrequently, the short event is an opportunity to hit the refresh button on your routine and rekindle your racing chops. "Lining up against other runners instantly gets your adrenaline going and your competitive drive humming," says Humphrey.
Train for it:
Beginners currently running twice a week for 20 to 30 minutes can aim for a 5-K that's five to six weeks away. Add another run to your schedule, do one set of 100-meter strides (fast running) during a weekly run, and tack an additional mile to your long run every week until you're up to at least five, says Blake Boldon, a RunnersConnect coach in Philadelphia. Returning racers: What are you waiting for? "If you're a fit runner, you could knock out a 5-K in two weeks, and it would feed into your training for almost any other race," says Boldon.
No training plan is complete without the proper fuel. Make sure you eat plenty of these best foods for runners.
2. Run It... to Boost Fitness
The intensity involved in 5-K training can boost your strength, speed, and hasten weight loss. "The anaerobic component of the workouts puts you out of breath, which teaches your body how to function at a harder effort, thereby improving your overall athleticism," says Boldon. Plus, he says, the race itself can be a useful training tool. "Your workout is going to be exponentially better in a race setting than if you run on your own."
Train for it: Once a week, run two to eight 200-to 800-meter repeats at goal race pace, or a speed where it's uncomfortable to talk. Between repeats, walk or jog 50 to 100 percent of the time it took to complete the effort. Do a weekly tempo run of two to six miles at 25 seconds slower per mile than goal pace.
Every couple of weeks, replace your tempo with a strength workout. On the road, grass, or a bridle path, run one to three miles at 10 to 20 seconds slower per mile than race pace, says Humphrey.
Stick to your running regimen with these motivating stories from other runners. Also, get great advice on proper gear, training and race day ettiquette.
3. Run It... to Nail a Time Goal
You're guaranteed a PR if you're running your first race. But for everyone else, the 5-K is an opportunity to nail a good-for-now time. "You don't have to race for your best finish ever—it could be your best this season, your best this year, or your best this decade," says Boldon. If your ultimate goal is a PR in a longer distance, use the 5-K to gauge how your speed is progressing. "You'll get instant feedback on your training so you can make adjustments to meet your goal," says Rewick.
Train for it: In pursuing a fast-for-now time, plot your races strategically to allow for sufficient recovery and buildup. After an event, run easy for a few days, then begin another three-to four-week training block before your next 5-K, using your most recent race time as a baseline. If you're training for a speedy half-or full marathon, schedule a 5-K in the beginning of your plan to establish a baseline pace for your workouts, then run another in the middle of your training to see if you're still on track, says Boldon.
Chiropractor, Fairfax VA 22031
Whether you're an eager newbie or a serial marathoner, there are loads of reasons to register for a 5-K.
"If you're a beginner, targeting the distance is a great way to gain motivation and build structure into your schedule," says Luke Humphrey, M.S., an exercise physiologist and head coach for Hanson's Coaching Services in Rochester Hills, Michigan. "For regular runners, the 5-K stokes your competitive spirit, breaks up the monotony of high-mileage training, and serves as a solid test of speed." In fact, all runners can improve their fitness—and maybe even their PRs—when training for a 5-K, says Humphrey. Here's what keeping it short and sweet can do for you.
Get Going: Try these exclusive 5- and 10-K Runner's World training plans for novice, intermediate and advanced runners.
1. Run It... for Motivation
For newcomers, a tangible goal like finishing a 5-K gives purpose to your training. It's amazing how committed to your mileage you become once you've paid an entry fee, says Carol Rewick, R.D., a coach for Fleet Feet Sports' No Boundaries 5-K training program in Vacaville, California. For longtime runners who typically target longer distances or race infrequently, the short event is an opportunity to hit the refresh button on your routine and rekindle your racing chops. "Lining up against other runners instantly gets your adrenaline going and your competitive drive humming," says Humphrey.
Train for it:
Beginners currently running twice a week for 20 to 30 minutes can aim for a 5-K that's five to six weeks away. Add another run to your schedule, do one set of 100-meter strides (fast running) during a weekly run, and tack an additional mile to your long run every week until you're up to at least five, says Blake Boldon, a RunnersConnect coach in Philadelphia. Returning racers: What are you waiting for? "If you're a fit runner, you could knock out a 5-K in two weeks, and it would feed into your training for almost any other race," says Boldon.
No training plan is complete without the proper fuel. Make sure you eat plenty of these best foods for runners.
2. Run It... to Boost Fitness
The intensity involved in 5-K training can boost your strength, speed, and hasten weight loss. "The anaerobic component of the workouts puts you out of breath, which teaches your body how to function at a harder effort, thereby improving your overall athleticism," says Boldon. Plus, he says, the race itself can be a useful training tool. "Your workout is going to be exponentially better in a race setting than if you run on your own."
Train for it: Once a week, run two to eight 200-to 800-meter repeats at goal race pace, or a speed where it's uncomfortable to talk. Between repeats, walk or jog 50 to 100 percent of the time it took to complete the effort. Do a weekly tempo run of two to six miles at 25 seconds slower per mile than goal pace.
Every couple of weeks, replace your tempo with a strength workout. On the road, grass, or a bridle path, run one to three miles at 10 to 20 seconds slower per mile than race pace, says Humphrey.
Stick to your running regimen with these motivating stories from other runners. Also, get great advice on proper gear, training and race day ettiquette.
3. Run It... to Nail a Time Goal
You're guaranteed a PR if you're running your first race. But for everyone else, the 5-K is an opportunity to nail a good-for-now time. "You don't have to race for your best finish ever—it could be your best this season, your best this year, or your best this decade," says Boldon. If your ultimate goal is a PR in a longer distance, use the 5-K to gauge how your speed is progressing. "You'll get instant feedback on your training so you can make adjustments to meet your goal," says Rewick.
Train for it: In pursuing a fast-for-now time, plot your races strategically to allow for sufficient recovery and buildup. After an event, run easy for a few days, then begin another three-to four-week training block before your next 5-K, using your most recent race time as a baseline. If you're training for a speedy half-or full marathon, schedule a 5-K in the beginning of your plan to establish a baseline pace for your workouts, then run another in the middle of your training to see if you're still on track, says Boldon.
Chiropractor, Fairfax VA 22031
Friday, June 10, 2011
7 Foods Most Likely to Make You Sick
7 Foods Most Likely to Make You Sick
Every day, more than 130,000 Americans are stricken with food poisoning. While the rates of some common food-borne bugs have declined, cases of Salmonella—the most common infection and leading cause of both hospitalization and death from food-borne illness—have risen by 10 percent since 2006, according to a new food safety report issued by the CDC on June 7. About 1.2 million Americans suffer bouts of Salmonella each year.
“The bottom line is that food-borne illness, particularly salmonella, is still far too common,” said CDC director Dr. Thomas Frieden. One reason is that it can taint a wide range of foods, including meat, eggs, poultry, vegetables and nuts. One detail of the report highlights just how entrenched the pathogen is: New US standards to take effect next month call for “allowable contamination” of chicken at processing plants to be reduced to 7.5 percent from the current rate of 20 percent—hardly an assurance of safety. Here’s a look at seven of the riskiest foods for triggering serious health problems.
Find out where Salmonella and other germs lurk in your home.
1. Leafy Greens: Greens like lettuce, escarole, endive, spinach, cabbage, kale, arugula and chard top a list compiled by the Center for Science in the Public Interest (CSPI) of the riskiest foods regulated by the FDA.
•Culprits: E. coli, Norovirus and Salmonella.
•The problem: Contamination can occur at the farm through contact with wild animals, manure, contaminated water or unsanitary harvesting, or at home through inadequate hand washing or unsanitary preparation. At least 363 outbreaks of food-borne illness are linked to leafy greens.
•Prevention: Wash raw vegetables thoroughly and avoid preparing them near raw chicken or meat. You may want to avoid packaged salad mixes, since combining vegetables from multiple sources could increases the risk of a contaminated ingredient finding its way into the mix.
2. Eggs: Eggs and egg products have been blamed for more than 350 outbreaks of food poisoning. Last year they sickened more than 50,000 Americans, leading to the recall of a half-billion eggs.
•Culprits: Salmonella. The most common strain infects the ovaries of hens, contaminating eggs before the shell is formed.
•The problem: Serving raw or runny eggs or leaving eggs at improper temperatures at buffets.
•Prevention: Thorough cooking kills most pathogens.
Follow these tips to keep your food clean and healthy.
3. Hot Dogs: OK, you wouldn’t consider them a health food, but you may not know that hot dogs are hazardous to young kids.
•The problem: Hot dogs have been blamed for food-related asphyxiations in kids under age 10. Every five days a young child dies as a result of choking on food.
•Prevention: Cut hot dogs into half-inch chunks for kids under age four, then slice chunks in half. Cut grapes in half too. The American Academy of Pediatrics has a new report on choking prevention.
4. Tuna: Mercury isn’t the only hazard. A naturally occurring toxin—a histamine-like chemical—can trigger a syndrome similar to an allergic reaction. Affected fish may have a peppery, bitter or metallic flavor.
•Culprit: Scombrotoxin forms when certain fish—typically large, meaty varieties such as tuna and mahi mahi--are inadequately refrigerated.
•The problem: Once formed, the toxin can’t be destroyed by cooking, freezing, smoking, curing or canning. Symptoms include skin flushing, headaches, abdominal cramps, nausea, diarrhea, and palpitations. Antihistamines may reduce symptoms, which usually clear up within a day.
•Prevention: The problem can be prevented if fish is kept chilled from capture to cooking. Don’t eat fish with an off flavor.
5. Peanuts: In moderation, peanuts can be nutritious as they contain heart-healthy monounsaturated fats. However, they can be dangerous or deadly to about one percent of the population.
•Culprit: An allergy that’s on the rise among children. Peanuts are the leading cause of food-allergy deaths.
•The problem: The immune system of those with the allergy mistakenly identifies peanut proteins as a threat to health, triggering symptoms ranging from mild to deadly.
•Prevention: People with severe peanut allergies should carry an EpiPen for immediate treatment of reactions and scrutinize food labels carefully.
6. Potatoes: Outbreaks of illness are linked to potato salad.
•Culprits: Salmonella, Shingella, Listeria or E. coli bacteria can get into potato dishes via cross contamination from raw-to-cooked ingredients during handling and preparation.
•The problem: Shigella is transmitted easily from an infected person to food. Listeria can live on deli counters and kitchens. More than 40 percent of potato-related illnesses are triggered by prepared foods from restaurants, groceries and delis.
•Prevention: Avoid letting potato salad sit at room temperature for long periods.
7. Ice Cream: The largest ice-cream outbreak ever occurred in 1994 when a manufacturer transported raw eggs and pasteurized ice cream premix in the same truck.
•Culprits: Salmonella and Listeria.
•The problem: Almost half of all-ice cream outbreaks occur in private homes, probably due to Salmonella from undercooked eggs in homemade ice cream. Listeria can live inside of soft ice cream machines and contaminate multiple batches. Other dairy products can also harbor Listeria.
•Prevention The CDC advises pregnant women to avoid soft cheeses like feta, Brie and Camembert. Salmonella can be killed by pasteurization. Also be cautious about eating soft or homemade ice cream
Chiropractor Fairfax, VA 22031
Every day, more than 130,000 Americans are stricken with food poisoning. While the rates of some common food-borne bugs have declined, cases of Salmonella—the most common infection and leading cause of both hospitalization and death from food-borne illness—have risen by 10 percent since 2006, according to a new food safety report issued by the CDC on June 7. About 1.2 million Americans suffer bouts of Salmonella each year.
“The bottom line is that food-borne illness, particularly salmonella, is still far too common,” said CDC director Dr. Thomas Frieden. One reason is that it can taint a wide range of foods, including meat, eggs, poultry, vegetables and nuts. One detail of the report highlights just how entrenched the pathogen is: New US standards to take effect next month call for “allowable contamination” of chicken at processing plants to be reduced to 7.5 percent from the current rate of 20 percent—hardly an assurance of safety. Here’s a look at seven of the riskiest foods for triggering serious health problems.
Find out where Salmonella and other germs lurk in your home.
1. Leafy Greens: Greens like lettuce, escarole, endive, spinach, cabbage, kale, arugula and chard top a list compiled by the Center for Science in the Public Interest (CSPI) of the riskiest foods regulated by the FDA.
•Culprits: E. coli, Norovirus and Salmonella.
•The problem: Contamination can occur at the farm through contact with wild animals, manure, contaminated water or unsanitary harvesting, or at home through inadequate hand washing or unsanitary preparation. At least 363 outbreaks of food-borne illness are linked to leafy greens.
•Prevention: Wash raw vegetables thoroughly and avoid preparing them near raw chicken or meat. You may want to avoid packaged salad mixes, since combining vegetables from multiple sources could increases the risk of a contaminated ingredient finding its way into the mix.
2. Eggs: Eggs and egg products have been blamed for more than 350 outbreaks of food poisoning. Last year they sickened more than 50,000 Americans, leading to the recall of a half-billion eggs.
•Culprits: Salmonella. The most common strain infects the ovaries of hens, contaminating eggs before the shell is formed.
•The problem: Serving raw or runny eggs or leaving eggs at improper temperatures at buffets.
•Prevention: Thorough cooking kills most pathogens.
Follow these tips to keep your food clean and healthy.
3. Hot Dogs: OK, you wouldn’t consider them a health food, but you may not know that hot dogs are hazardous to young kids.
•The problem: Hot dogs have been blamed for food-related asphyxiations in kids under age 10. Every five days a young child dies as a result of choking on food.
•Prevention: Cut hot dogs into half-inch chunks for kids under age four, then slice chunks in half. Cut grapes in half too. The American Academy of Pediatrics has a new report on choking prevention.
4. Tuna: Mercury isn’t the only hazard. A naturally occurring toxin—a histamine-like chemical—can trigger a syndrome similar to an allergic reaction. Affected fish may have a peppery, bitter or metallic flavor.
•Culprit: Scombrotoxin forms when certain fish—typically large, meaty varieties such as tuna and mahi mahi--are inadequately refrigerated.
•The problem: Once formed, the toxin can’t be destroyed by cooking, freezing, smoking, curing or canning. Symptoms include skin flushing, headaches, abdominal cramps, nausea, diarrhea, and palpitations. Antihistamines may reduce symptoms, which usually clear up within a day.
•Prevention: The problem can be prevented if fish is kept chilled from capture to cooking. Don’t eat fish with an off flavor.
5. Peanuts: In moderation, peanuts can be nutritious as they contain heart-healthy monounsaturated fats. However, they can be dangerous or deadly to about one percent of the population.
•Culprit: An allergy that’s on the rise among children. Peanuts are the leading cause of food-allergy deaths.
•The problem: The immune system of those with the allergy mistakenly identifies peanut proteins as a threat to health, triggering symptoms ranging from mild to deadly.
•Prevention: People with severe peanut allergies should carry an EpiPen for immediate treatment of reactions and scrutinize food labels carefully.
6. Potatoes: Outbreaks of illness are linked to potato salad.
•Culprits: Salmonella, Shingella, Listeria or E. coli bacteria can get into potato dishes via cross contamination from raw-to-cooked ingredients during handling and preparation.
•The problem: Shigella is transmitted easily from an infected person to food. Listeria can live on deli counters and kitchens. More than 40 percent of potato-related illnesses are triggered by prepared foods from restaurants, groceries and delis.
•Prevention: Avoid letting potato salad sit at room temperature for long periods.
7. Ice Cream: The largest ice-cream outbreak ever occurred in 1994 when a manufacturer transported raw eggs and pasteurized ice cream premix in the same truck.
•Culprits: Salmonella and Listeria.
•The problem: Almost half of all-ice cream outbreaks occur in private homes, probably due to Salmonella from undercooked eggs in homemade ice cream. Listeria can live inside of soft ice cream machines and contaminate multiple batches. Other dairy products can also harbor Listeria.
•Prevention The CDC advises pregnant women to avoid soft cheeses like feta, Brie and Camembert. Salmonella can be killed by pasteurization. Also be cautious about eating soft or homemade ice cream
Chiropractor Fairfax, VA 22031
Wednesday, June 8, 2011
The 5 Biggest Exercise Myths
The 5 Biggest Exercise Myths
Quick! Let’s free associate. Complete this sentence:
_ SETS OF _ REPS.
Did you answer 3 and 10? Of course you did. It’s the Pavlovian response. After all, anyone who’s ever picked up a dumbbell knows that doing 3 sets of 10 reps of each exercise is the quickest way to build muscle.
Except it’s not. In fact, it’s the quickest way to get nowhere with your workout routine, says Michael Mejia, C.S.C.S., a long-time Men’s Health fitness advisor.
Truth is, today’s most sacred exercise guidelines originated in the ’40s and ’50s, a time when castration was a cutting-edge treatment for prostate cancer, and endurance exercise was thought to be harmful to women. Worse, so-called fitness experts across the country are still spewing these same old conventional wisdoms, despite plenty of research indicating that they (the experts and the wisdoms) aren’t wise at all.
Chances are, these are the rules you exercise by right now. And that means your workout is long past due for a 21st-century overhaul. We asked Mejia to do just that. Here are the five muscles myths he most commonly hears. Hopefully, we're about to bust them for good.
BONUS TIP: Get back in shape—and stay lean for life! Check out our list of the 100 Best Fitness Tips Ever!
MYTH #1: DO 8 TO 12 REPETITIONS
The claim: It's the optimal repetition range for building muscle.
The origin: In 1954, Ian MacQueen, M.D., an English surgeon and competitive bodybuilder, published a scientific paper in which he recommended a moderately high number of repetitions for muscle growth.
The truth: This approach places muscles under a medium amount of tension for a medium amount of time—it's basically The Neither Here Nor There Workout.
Here's the deal: Higher tension—a.k.a. heavier weights—induces the type of muscle growth in which the muscle fibers grow larger, leading to the best gains in strength; longer tension time, on the other hand, boosts muscle size by increasing the energy-producing structures around the fibers, improving muscular endurance. The classic prescription of 8 to 12 repetitions strikes a balance between the two. But by using that scheme all the time, you miss out on the greater tension levels that come with heavier weights and fewer repetitions, and the longer tension time achieved with lighter weights and higher repetitions.
The new standard: Vary your repetition range—adjusting the weights accordingly—so that you stimulate every type of muscle growth. Try this method for a month, performing three full-body sessions a week: Do five repetitions per set in your first workout, 10 reps per set in your second workout, and 15 per set in your third workout.
MYTH #2: DO 3 SETS OF EACH EXERCISE
The claim: This provides the ideal workload for achieving the fastest muscle gains.
The origin: In 1948, a physician named Thomas Delorme reported in the Archives of Physical Medicine that performing three sets of 10 repetitions was as effective at improving leg strength as 10 sets of 10 repetitions.
The truth: There's nothing wrong with—or magical about—doing three sets. But the number of sets you perform shouldn't be determined by a 50-year-old default recommendation. Here's a rule of thumb: The more repetitions of an exercise you do, the fewer sets you should perform, and vice versa. This keeps the total number of reps you do of an exercise nearly equal, no matter how many repetitions make up each set.
The new standard: If you're doing eight or more reps, keep it to three sets or less. If you're pounding out less than three reps, you should be doing at least six sets.
BONUS TIP: When it comes to making lifestyle changes that will improve your health, your first step is the most important one. Start here: 20 Little Changes for a Healthier Life.
MYTH #3: DO 3 OR 4 EXERCISES PER MUSCLE GROUP
The claim: This ensures that you work all the fibers of the target muscle.
The origin: Arnold Schwarzenegger, circa 1966.
The truth: You'll waste a lot of time. Here's why: Schwarzenegger's four-decade-old recommendation is almost always combined with "Do three sets of 8 to 12 repetitions." That means you'll complete up to 144 repetitions for each muscle group. Trouble is, if you can perform even close to 100 repetitions for any muscle group, you're not working hard enough.
Think of it this way: The harder you train, the less time you'll be able to sustain that level of effort. For example, many men can run for an hour if they jog slowly, but you'd be hard-pressed to find anyone who could do high-intensity sprints—without a major decrease in performance—for that period of time. And once performance starts to decline, you've achieved all the muscle-building benefits you can for that muscle group.
The new standard: Instead of focusing on the number of different exercises you do, shoot for a total number of repetitions between 25 and 50. That could mean five sets of five repetitions of one exercise (25 repetitions) or one set of 15 repetitions of two or three exercises (30 to 45 repetitions).
MYTH #4: NEVER LET YOUR KNEES GO PAST YOUR TOES
The claim: Allowing your knees to move too far forward during exercises such as the squat and lunge places dangerous shearing forces on your knee ligaments.
The origin: A 1978 study at Duke University found that keeping the lower leg as vertical as possible during the squat reduced shearing forces on the knee.
The truth: Leaning your torso too far forward, so that your knees stay back, is more likely to cause injury. In 2003, University of Memphis researchers confirmed that knee stress was 28 percent higher when the knees were allowed to move past the toes during the squat. But the researchers also found a countereffect: Hip stress increased nearly 1,000 percent when forward movement of the knee was restricted. The reason: The squatters had to lean their torsos farther forward. And that's a problem, because forces that act on the hip are transferred to the lower back, a more frequent site of injury than the knees.
The new standard: Watch a toddler squat. Push your hips back as far as you can, while keeping your torso as upright as possible. This will reduce the stress on your back and knees.
MYTH #5: WHEN YOU LIFT WEIGHTS, DRAW IN YOUR ABS
The claim: You'll increase the support to your spine, reducing the risk of back injuries.
The origin: In 1999, researchers in Australia found that some men with back pain had a slight delay in activating their transverse abdominis, a deep abdominal muscle that's part of the musculature that maintains spine stability. As a result, many fitness professionals began instructing their clients to try to pull their belly buttons to their spines—which engages the transverse abdominis—as they performed exercises.
The truth: "The research was accurate, but the interpretation by many researchers and therapists wasn't," says Stuart McGill, Ph.D., author of Ultimate Back Fitness and Performance and widely recognized as the world's top researcher on the spine. That's because muscles work in teams to stabilize your spine, and the most valuable players change depending on the exercise, says McGill. Read: The transverse abdominis isn't always the quarterback.
In fact, for any given exercise, your body automatically activates the muscles that are most needed for spine support. So focusing only on your transverse abdominis can overrecruit the wrong muscles and underrecruit the right ones. This not only increases injury risk, but reduces the amount of weight you can lift.
The new standard: If you want to give your back a supporting hand, simply "brace" your abs as if you were about to be punched in the gut, but don't draw them in. "This activates all three layers of the abdominal wall," says McGill, "improving both stability and performance."
Dr. Brooks
Chiropractor Fairfax, VA 22031
Quick! Let’s free associate. Complete this sentence:
_ SETS OF _ REPS.
Did you answer 3 and 10? Of course you did. It’s the Pavlovian response. After all, anyone who’s ever picked up a dumbbell knows that doing 3 sets of 10 reps of each exercise is the quickest way to build muscle.
Except it’s not. In fact, it’s the quickest way to get nowhere with your workout routine, says Michael Mejia, C.S.C.S., a long-time Men’s Health fitness advisor.
Truth is, today’s most sacred exercise guidelines originated in the ’40s and ’50s, a time when castration was a cutting-edge treatment for prostate cancer, and endurance exercise was thought to be harmful to women. Worse, so-called fitness experts across the country are still spewing these same old conventional wisdoms, despite plenty of research indicating that they (the experts and the wisdoms) aren’t wise at all.
Chances are, these are the rules you exercise by right now. And that means your workout is long past due for a 21st-century overhaul. We asked Mejia to do just that. Here are the five muscles myths he most commonly hears. Hopefully, we're about to bust them for good.
BONUS TIP: Get back in shape—and stay lean for life! Check out our list of the 100 Best Fitness Tips Ever!
MYTH #1: DO 8 TO 12 REPETITIONS
The claim: It's the optimal repetition range for building muscle.
The origin: In 1954, Ian MacQueen, M.D., an English surgeon and competitive bodybuilder, published a scientific paper in which he recommended a moderately high number of repetitions for muscle growth.
The truth: This approach places muscles under a medium amount of tension for a medium amount of time—it's basically The Neither Here Nor There Workout.
Here's the deal: Higher tension—a.k.a. heavier weights—induces the type of muscle growth in which the muscle fibers grow larger, leading to the best gains in strength; longer tension time, on the other hand, boosts muscle size by increasing the energy-producing structures around the fibers, improving muscular endurance. The classic prescription of 8 to 12 repetitions strikes a balance between the two. But by using that scheme all the time, you miss out on the greater tension levels that come with heavier weights and fewer repetitions, and the longer tension time achieved with lighter weights and higher repetitions.
The new standard: Vary your repetition range—adjusting the weights accordingly—so that you stimulate every type of muscle growth. Try this method for a month, performing three full-body sessions a week: Do five repetitions per set in your first workout, 10 reps per set in your second workout, and 15 per set in your third workout.
MYTH #2: DO 3 SETS OF EACH EXERCISE
The claim: This provides the ideal workload for achieving the fastest muscle gains.
The origin: In 1948, a physician named Thomas Delorme reported in the Archives of Physical Medicine that performing three sets of 10 repetitions was as effective at improving leg strength as 10 sets of 10 repetitions.
The truth: There's nothing wrong with—or magical about—doing three sets. But the number of sets you perform shouldn't be determined by a 50-year-old default recommendation. Here's a rule of thumb: The more repetitions of an exercise you do, the fewer sets you should perform, and vice versa. This keeps the total number of reps you do of an exercise nearly equal, no matter how many repetitions make up each set.
The new standard: If you're doing eight or more reps, keep it to three sets or less. If you're pounding out less than three reps, you should be doing at least six sets.
BONUS TIP: When it comes to making lifestyle changes that will improve your health, your first step is the most important one. Start here: 20 Little Changes for a Healthier Life.
MYTH #3: DO 3 OR 4 EXERCISES PER MUSCLE GROUP
The claim: This ensures that you work all the fibers of the target muscle.
The origin: Arnold Schwarzenegger, circa 1966.
The truth: You'll waste a lot of time. Here's why: Schwarzenegger's four-decade-old recommendation is almost always combined with "Do three sets of 8 to 12 repetitions." That means you'll complete up to 144 repetitions for each muscle group. Trouble is, if you can perform even close to 100 repetitions for any muscle group, you're not working hard enough.
Think of it this way: The harder you train, the less time you'll be able to sustain that level of effort. For example, many men can run for an hour if they jog slowly, but you'd be hard-pressed to find anyone who could do high-intensity sprints—without a major decrease in performance—for that period of time. And once performance starts to decline, you've achieved all the muscle-building benefits you can for that muscle group.
The new standard: Instead of focusing on the number of different exercises you do, shoot for a total number of repetitions between 25 and 50. That could mean five sets of five repetitions of one exercise (25 repetitions) or one set of 15 repetitions of two or three exercises (30 to 45 repetitions).
MYTH #4: NEVER LET YOUR KNEES GO PAST YOUR TOES
The claim: Allowing your knees to move too far forward during exercises such as the squat and lunge places dangerous shearing forces on your knee ligaments.
The origin: A 1978 study at Duke University found that keeping the lower leg as vertical as possible during the squat reduced shearing forces on the knee.
The truth: Leaning your torso too far forward, so that your knees stay back, is more likely to cause injury. In 2003, University of Memphis researchers confirmed that knee stress was 28 percent higher when the knees were allowed to move past the toes during the squat. But the researchers also found a countereffect: Hip stress increased nearly 1,000 percent when forward movement of the knee was restricted. The reason: The squatters had to lean their torsos farther forward. And that's a problem, because forces that act on the hip are transferred to the lower back, a more frequent site of injury than the knees.
The new standard: Watch a toddler squat. Push your hips back as far as you can, while keeping your torso as upright as possible. This will reduce the stress on your back and knees.
MYTH #5: WHEN YOU LIFT WEIGHTS, DRAW IN YOUR ABS
The claim: You'll increase the support to your spine, reducing the risk of back injuries.
The origin: In 1999, researchers in Australia found that some men with back pain had a slight delay in activating their transverse abdominis, a deep abdominal muscle that's part of the musculature that maintains spine stability. As a result, many fitness professionals began instructing their clients to try to pull their belly buttons to their spines—which engages the transverse abdominis—as they performed exercises.
The truth: "The research was accurate, but the interpretation by many researchers and therapists wasn't," says Stuart McGill, Ph.D., author of Ultimate Back Fitness and Performance and widely recognized as the world's top researcher on the spine. That's because muscles work in teams to stabilize your spine, and the most valuable players change depending on the exercise, says McGill. Read: The transverse abdominis isn't always the quarterback.
In fact, for any given exercise, your body automatically activates the muscles that are most needed for spine support. So focusing only on your transverse abdominis can overrecruit the wrong muscles and underrecruit the right ones. This not only increases injury risk, but reduces the amount of weight you can lift.
The new standard: If you want to give your back a supporting hand, simply "brace" your abs as if you were about to be punched in the gut, but don't draw them in. "This activates all three layers of the abdominal wall," says McGill, "improving both stability and performance."
Dr. Brooks
Chiropractor Fairfax, VA 22031
Saturday, June 4, 2011
Try These 17 Brain-Boosting Foods - Healthy Living on Shine
Try These 17 Brain-Boosting Foods - Healthy Living on Shine
A good diet improves your health, but also boosts your energy. Create a shopping list of these must-have endurance foods recommended by Dr. Mike Moreno, author of The 17 Day Diet: A Doctor’s Plan Designed for Rapid Results.
1. Beef, extra lean: High in iron, a mineral that improves memory, alertness and attention span.
2. Beets: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.
3. Blueberries: Excellent source of antioxidants and “anthocyanins,” compounds thought to help protect brain cells from toxins, improves use of glucose in the brain, and promotes communication between brain cells.
4. Broccoli: Packed with antioxidants and phytonutrients that help protect brain tissue from toxins.
5. Carrots: High in beta carotene and other natural substances that help protect brain tissue from toxins.
6. Chicken: High in tyrosine, an amino acid required for the production of the alertness chemicals dopamine, epinephrine and norepinephrine. When your brain is producing these, you think and react more quickly, and feel more motivated, attentive and mentally energetic.
7. Citrus fruits: Contain vitamin C and other antioxidants that help maintain sharp memory and help brain cells resist damage.
8. Edamame: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.
9. Eggs: High in the B vitamin choline, which helps with memory.
10. Egg whites: High in protein, which can improve alertness by increasing levels of norepinephrine, which helps keep your brain at its sharpest.
11. Hot chilies: Contains the fiery-tasting chemical capsaicin. Capsaicin stimulates circulation, aids digestion, opens your nasal passages and, even better, sends a feeling of euphoria straight to your brain.
12. Legumes: Provide glucose to fuel the brain, and the fiber they contain slows the absorption of glucose, helping to maintain stable levels of energy and support alertness and concentration overtime.
13. Pork: Loaded with vitamin B1, which protects myelin, a fatty substance that helps facilitate communication among cells.
14. Romaine lettuce: High in folate, a B vitamin important for memory and nerve cell health.
15. Spinach: Packed with iron, which is involved memory, concentration, and mental functioning.
16. Tuna: Full of omega-3 fatty acids, which help build and maintain myelin.
17. Yogurt: A probiotic food that has been found in many studies to boost mental alertness.
Do you keep these brain-boosting foods stocked in your kitchen?
Dr. Joshua Brooks
Chiropractor Fairfax VA 22031
A good diet improves your health, but also boosts your energy. Create a shopping list of these must-have endurance foods recommended by Dr. Mike Moreno, author of The 17 Day Diet: A Doctor’s Plan Designed for Rapid Results.
1. Beef, extra lean: High in iron, a mineral that improves memory, alertness and attention span.
2. Beets: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.
3. Blueberries: Excellent source of antioxidants and “anthocyanins,” compounds thought to help protect brain cells from toxins, improves use of glucose in the brain, and promotes communication between brain cells.
4. Broccoli: Packed with antioxidants and phytonutrients that help protect brain tissue from toxins.
5. Carrots: High in beta carotene and other natural substances that help protect brain tissue from toxins.
6. Chicken: High in tyrosine, an amino acid required for the production of the alertness chemicals dopamine, epinephrine and norepinephrine. When your brain is producing these, you think and react more quickly, and feel more motivated, attentive and mentally energetic.
7. Citrus fruits: Contain vitamin C and other antioxidants that help maintain sharp memory and help brain cells resist damage.
8. Edamame: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.
9. Eggs: High in the B vitamin choline, which helps with memory.
10. Egg whites: High in protein, which can improve alertness by increasing levels of norepinephrine, which helps keep your brain at its sharpest.
11. Hot chilies: Contains the fiery-tasting chemical capsaicin. Capsaicin stimulates circulation, aids digestion, opens your nasal passages and, even better, sends a feeling of euphoria straight to your brain.
12. Legumes: Provide glucose to fuel the brain, and the fiber they contain slows the absorption of glucose, helping to maintain stable levels of energy and support alertness and concentration overtime.
13. Pork: Loaded with vitamin B1, which protects myelin, a fatty substance that helps facilitate communication among cells.
14. Romaine lettuce: High in folate, a B vitamin important for memory and nerve cell health.
15. Spinach: Packed with iron, which is involved memory, concentration, and mental functioning.
16. Tuna: Full of omega-3 fatty acids, which help build and maintain myelin.
17. Yogurt: A probiotic food that has been found in many studies to boost mental alertness.
Do you keep these brain-boosting foods stocked in your kitchen?
Dr. Joshua Brooks
Chiropractor Fairfax VA 22031
Tuesday, May 17, 2011
5 Reasons to Skip Your Workout
5 Reasons to Skip Your Workout
Sometimes a good sweat session is just what the doctor ordered: Exercise has been shown to help ease menstrual cramps, joint pain, headaches, stress and depression, for starters. But if you’re not feeling up to your workout, your body might be trying to tell you that it needs a break. Here are five science-backed reasons to throw in the towel (for today).
Something hurts
There’s the good, normal kind of postworkout pain—the achy soreness you feel for a day or two after you’ve pushed your muscles a little harder than usual or tried something new—and the bad kind that feels like more of an ouch and lingers, explains SELF contributing expert Lisa Callahan, M.D., codirector of the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City. If a pain persists longer than 72 hours, causes swelling at the site, keeps you up at night or hurts more when you exercise, it’s time to sit on the sidelines and call your doc.
You’re sleep-deprived
Insufficient zzz’s could be as devastating to your well-being as lack of exercise, says James B. Maas, Ph.D., professor of psychology at Cornell University in Ithaca, New York. “Your body uses sleep to restore itself both physically and mentally, yet people continue to put it off as if it’s optional,” says Maas. If you’ve been falling short of the seven to eight hours of nightly shut-eye experts recommend and feel downright exhausted when your alarm goes off in the morning, hit snooze and leave your workout for another day. Bonus: The extra rest will give you more energy to punch through that last mile or set of reps when you do hit the gym again.
You feel dizzy, thirsty or clammy
These are signs of warm weather injuries like heatstroke and exhaustion, cases of which are up 133 percent in the past decade, a study in the American Journal of Preventive Medicine warns. Heatstroke can happen even on mild days, so always keep water handy, and if you start to feel the above symptoms, rest, drink up and call it quits for the day. Better safe than sorry!
Your stomach’s been feeling queasy
A little bit of indigestion is no biggie, but if you’re throwing up or experiencing severe diarrhea, you’re already on your way to dehydration and exercise will only make it worse. A 12-hour bug causes most upset stomachs, so you should be fine after a day in bed (or in the bathroom). Just be sure to drink plenty of clear fluids in the meantime.
You have a fever
If the thermometer reads above 100 and you feel exhausted or achy all over, you could have the flu, so trade your gym clothes for your PJ’s and get thee to bed! You’ll likely be too zonked to work up a non-fever-induced sweat anyway. Plus, you’re contagious a full day before you have any symptoms and for the first few days after symptoms strike, and I’m betting your fellow gymgoers don’t want the flu any more than you do. So rest up, drink plenty of fluids and don’t even think about those sneakers until your fever breaks and you’re feeling normal again.
The new Self Challenge Drop 10 program is here! Join us in dropping the winter weight and you'll feel great for summer. Plus, this year we will email you the menu and workout plan free, every day.
Dr. Brooks
Chiropractor, Fairfax VA 22031
Sometimes a good sweat session is just what the doctor ordered: Exercise has been shown to help ease menstrual cramps, joint pain, headaches, stress and depression, for starters. But if you’re not feeling up to your workout, your body might be trying to tell you that it needs a break. Here are five science-backed reasons to throw in the towel (for today).
Something hurts
There’s the good, normal kind of postworkout pain—the achy soreness you feel for a day or two after you’ve pushed your muscles a little harder than usual or tried something new—and the bad kind that feels like more of an ouch and lingers, explains SELF contributing expert Lisa Callahan, M.D., codirector of the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City. If a pain persists longer than 72 hours, causes swelling at the site, keeps you up at night or hurts more when you exercise, it’s time to sit on the sidelines and call your doc.
You’re sleep-deprived
Insufficient zzz’s could be as devastating to your well-being as lack of exercise, says James B. Maas, Ph.D., professor of psychology at Cornell University in Ithaca, New York. “Your body uses sleep to restore itself both physically and mentally, yet people continue to put it off as if it’s optional,” says Maas. If you’ve been falling short of the seven to eight hours of nightly shut-eye experts recommend and feel downright exhausted when your alarm goes off in the morning, hit snooze and leave your workout for another day. Bonus: The extra rest will give you more energy to punch through that last mile or set of reps when you do hit the gym again.
You feel dizzy, thirsty or clammy
These are signs of warm weather injuries like heatstroke and exhaustion, cases of which are up 133 percent in the past decade, a study in the American Journal of Preventive Medicine warns. Heatstroke can happen even on mild days, so always keep water handy, and if you start to feel the above symptoms, rest, drink up and call it quits for the day. Better safe than sorry!
Your stomach’s been feeling queasy
A little bit of indigestion is no biggie, but if you’re throwing up or experiencing severe diarrhea, you’re already on your way to dehydration and exercise will only make it worse. A 12-hour bug causes most upset stomachs, so you should be fine after a day in bed (or in the bathroom). Just be sure to drink plenty of clear fluids in the meantime.
You have a fever
If the thermometer reads above 100 and you feel exhausted or achy all over, you could have the flu, so trade your gym clothes for your PJ’s and get thee to bed! You’ll likely be too zonked to work up a non-fever-induced sweat anyway. Plus, you’re contagious a full day before you have any symptoms and for the first few days after symptoms strike, and I’m betting your fellow gymgoers don’t want the flu any more than you do. So rest up, drink plenty of fluids and don’t even think about those sneakers until your fever breaks and you’re feeling normal again.
The new Self Challenge Drop 10 program is here! Join us in dropping the winter weight and you'll feel great for summer. Plus, this year we will email you the menu and workout plan free, every day.
Dr. Brooks
Chiropractor, Fairfax VA 22031
Saturday, May 14, 2011
8 Fitness Secrets to Steal from the Boys
8 Fitness Secrets to Steal from the Boys
Not that we’re envious (actually, yes, we are), but guys seem to have a much easier time getting fit than women. Sure, their bodies are different, but what if there's more to it? After looking at men's traditional workout habits versus women's, we found that they have a few tricks up their sleeves. For one thing, strength training burns way more calories than cardio alone, and post-workout protein shakes are more than just an excuse to drink a smoothie. But that's not all! Read on to find out how you can improve your own fitness routine by taking a few tips from the boys.
1. They work multiple muscle groups at once.
The more muscles you work at one time, the more calories you'll burn at one time—not only at the gym but during the days following, as your muscles rebuild, says Myatt Murphy, coauthor of The Body You Want in the Time You Have. Compounding exercises, like squats, dead lifts and bench presses, will give you the most bang for your buck, as they engage multiple muscles in your upper or lower body simultaneously. Revamp your routine by including exercises that work more than one muscle group or combine two moves (like doing biceps curls on a stability ball) in order to make the most of your time spent at the gym. Photo: Thinkstock
2. They leave magazines out of it.
Reading while on a cardio machine could not only stifle your workout by interfering with your form, but it might also shorten your workout as well. “Looking down can hinder the oxygen flow to your lungs,” says Murphy. “The less oxygen you breathe in, the quicker you’ll exhaust yourself." If you need a little more mental stimulation than you get from logging miles on the treadmill, Lou Schuler, coauthor of The New Rules of Lifting for Women, suggests doing calisthenic-style exercises, which mix short bursts of cardio with strength training. Photo: Shutterstock
3. They get their sweat on.
If there’s one place sweating is socially acceptable, it’s at the gym. Not only does getting a good sweat on mean your body is heating up and, consequently, expending energy (read: burning calories!), it also detoxifies your skin, says Monica Vazquez, personal trainer at New York Sports Clubs. So don't be afraid to break a sweat and push yourself as hard as you can to ensure you're burning the maximum amount of calories. Photo: Image Source / Getty Images
4. They flex their muscles.
“When you strength-train, you’re not building muscle—you’re breaking it down,” says Murphy. Contrary to popular belief, the building-back-up part happens over the next 48 hours, mostly while you sleep, he explains. Contracting (a.k.a. flexing) your muscles right after a weight-lifting set continues to break down the fibers, even if only slightly. And the more you break them down, the more they’ll build back up, Murphy says. “In other words, boosting your ego can boost your results!” Photo: Image Source / Getty Images
5. They eat after they exercise.
After you've depleted your energy, it's important to refuel, “especially after you exercise, when your body is desperate to replace the stored energy it just used and will pull it from wherever it can,” Murphy says. Ideally, you want the energy to come from your stored fat, but your body may also pull from the calorie-burning muscle. By eating a mix of protein and carbohydrates after you train (thus the protein shake!), you can prevent your body from turning on its muscle, since it looks to your stomach first for fuel. Photo: iStockphoto
6. They hone in on a different set of numbers.
Rather than fixating on how many calories they’ve burned or how much weight they've lost, men tend to focus on how much of a certain task they've accomplished—and how much more they should do next time they hit the gym. According to Schuler, steadily increasing speed (cardio) or weight (strength training) in increments contributes to improved strength and energy, and consequently, more muscle and better workouts in the future. Focus on improving your exercise stats (reps, workout time, weight lifted, etc.), rather than the number on the scale. Photo: Thinkstock
7. They focus on getting stronger—not thinner.
If you’ve ever tried to compliment a man by telling him he looks slim only to have it backfire, then you know: Men tend to want to look “big,” which denotes strength, while women usually want to look slim, which suggests a low percentage of body fat. Why is the guys’ way more effective? Strength means more muscle; muscle not only burns calories, but shapes your whole body. “If you’re aiming to change the way you look, you must change the shape of your muscles,” says Vazquez. Photo: Thinkstock
8. They log their workouts.
Because of the nature of weight lifting (you should consistently increase the weight you lift) it makes sense that men record their workouts. Frankly, it’s hard to remember all those numbers! But there are other advantages to writing down workout stats that everyone could benefit from, explains Vazquez. “Not only does it keep you honest about how much you're really working out, but it makes your success tangible,” she says. Figure out a system that works for you, whether that means jotting things down in a small notebook or creating a cheat sheet on your mobile or portable audio device, so you can build upon your improvements each time you work out. Photo: iStockphoto
Chiropractor, Fairfax VA 22031
Not that we’re envious (actually, yes, we are), but guys seem to have a much easier time getting fit than women. Sure, their bodies are different, but what if there's more to it? After looking at men's traditional workout habits versus women's, we found that they have a few tricks up their sleeves. For one thing, strength training burns way more calories than cardio alone, and post-workout protein shakes are more than just an excuse to drink a smoothie. But that's not all! Read on to find out how you can improve your own fitness routine by taking a few tips from the boys.
1. They work multiple muscle groups at once.
The more muscles you work at one time, the more calories you'll burn at one time—not only at the gym but during the days following, as your muscles rebuild, says Myatt Murphy, coauthor of The Body You Want in the Time You Have. Compounding exercises, like squats, dead lifts and bench presses, will give you the most bang for your buck, as they engage multiple muscles in your upper or lower body simultaneously. Revamp your routine by including exercises that work more than one muscle group or combine two moves (like doing biceps curls on a stability ball) in order to make the most of your time spent at the gym. Photo: Thinkstock
2. They leave magazines out of it.
Reading while on a cardio machine could not only stifle your workout by interfering with your form, but it might also shorten your workout as well. “Looking down can hinder the oxygen flow to your lungs,” says Murphy. “The less oxygen you breathe in, the quicker you’ll exhaust yourself." If you need a little more mental stimulation than you get from logging miles on the treadmill, Lou Schuler, coauthor of The New Rules of Lifting for Women, suggests doing calisthenic-style exercises, which mix short bursts of cardio with strength training. Photo: Shutterstock
3. They get their sweat on.
If there’s one place sweating is socially acceptable, it’s at the gym. Not only does getting a good sweat on mean your body is heating up and, consequently, expending energy (read: burning calories!), it also detoxifies your skin, says Monica Vazquez, personal trainer at New York Sports Clubs. So don't be afraid to break a sweat and push yourself as hard as you can to ensure you're burning the maximum amount of calories. Photo: Image Source / Getty Images
4. They flex their muscles.
“When you strength-train, you’re not building muscle—you’re breaking it down,” says Murphy. Contrary to popular belief, the building-back-up part happens over the next 48 hours, mostly while you sleep, he explains. Contracting (a.k.a. flexing) your muscles right after a weight-lifting set continues to break down the fibers, even if only slightly. And the more you break them down, the more they’ll build back up, Murphy says. “In other words, boosting your ego can boost your results!” Photo: Image Source / Getty Images
5. They eat after they exercise.
After you've depleted your energy, it's important to refuel, “especially after you exercise, when your body is desperate to replace the stored energy it just used and will pull it from wherever it can,” Murphy says. Ideally, you want the energy to come from your stored fat, but your body may also pull from the calorie-burning muscle. By eating a mix of protein and carbohydrates after you train (thus the protein shake!), you can prevent your body from turning on its muscle, since it looks to your stomach first for fuel. Photo: iStockphoto
6. They hone in on a different set of numbers.
Rather than fixating on how many calories they’ve burned or how much weight they've lost, men tend to focus on how much of a certain task they've accomplished—and how much more they should do next time they hit the gym. According to Schuler, steadily increasing speed (cardio) or weight (strength training) in increments contributes to improved strength and energy, and consequently, more muscle and better workouts in the future. Focus on improving your exercise stats (reps, workout time, weight lifted, etc.), rather than the number on the scale. Photo: Thinkstock
7. They focus on getting stronger—not thinner.
If you’ve ever tried to compliment a man by telling him he looks slim only to have it backfire, then you know: Men tend to want to look “big,” which denotes strength, while women usually want to look slim, which suggests a low percentage of body fat. Why is the guys’ way more effective? Strength means more muscle; muscle not only burns calories, but shapes your whole body. “If you’re aiming to change the way you look, you must change the shape of your muscles,” says Vazquez. Photo: Thinkstock
8. They log their workouts.
Because of the nature of weight lifting (you should consistently increase the weight you lift) it makes sense that men record their workouts. Frankly, it’s hard to remember all those numbers! But there are other advantages to writing down workout stats that everyone could benefit from, explains Vazquez. “Not only does it keep you honest about how much you're really working out, but it makes your success tangible,” she says. Figure out a system that works for you, whether that means jotting things down in a small notebook or creating a cheat sheet on your mobile or portable audio device, so you can build upon your improvements each time you work out. Photo: iStockphoto
Chiropractor, Fairfax VA 22031
Friday, May 6, 2011
Does Smoking Cause Low Back Pain?
Does Smoking Cause Low Back Pain?
Does Smoking Cause Low Back Pain?
By: Donald J. Frisco, MD
A new study strengthens the link between smoking and lower back pain, and also sheds light on the causes of degenerative lumbar spine problems.
The study on smoking and low back pain, which prospectively examined 1,337 physicians who graduated from Johns Hopkins University between 1948 and 1964, followed some participants for more than 50 years. Researchers discovered that smoking history, hypertension and coronary artery disease—all of which are risk factors for atherosclerosis, or occlusion of the arteries—were significantly associated with the development of low back pain.
These same risk factors, along with abnormally high blood cholesterol levels, were also significantly associated with the development of lumbar spondylosis. The findings provide support for the hypothesis that atherosclerosis causes lower back pain and degenerative disorders of the intervertebral discs.
Smoking and Low Back Pain Study Results
The study results, which were reported at the 2001 annual meeting of the American Association of Orthopaedic Surgeons in San Francisco, lend support to the theory that the mechanism of injury in low back pain is damage to the vascular structures of the discs and joints
Article continues below
Numerous researchers have proposed a link between smoking and low back pain, but the exact nature of that link had remained largely untested in terms of long-term prospective studies. "Because we had the subjects' medical records and answers from self-reported questionnaires over such a long period of time, a 53-year period of time for the oldest patients, we were able to determine if the risk factors, such as smoking or high cholesterol, preceded the development of the disease years later," said Nicholas U. Ahn,
Chief Resident in the Department of Orthopedic Surgery at the Johns Hopkins Hospital in Baltimore and co-author of the study.
"To prove a causative association from a long-term prospective study is very powerful because one can show that the cause occurred before the effect as opposed to the other way around," Dr. Ahn explained.
Conclusions from Smoking and Low Back Pain Study
The study concluded that development of lower back pain was significantly associated with smoking history and hypertension, and development of lumbar spondylosis was significantly associated with smoking history, and hypertension and high cholesterol. No significant association was reported between diabetes and lower back pain or lumbar spondylosis.
Dr. Joshua Brooks
Chiropractor Fairfax, VA 22031
Does Smoking Cause Low Back Pain?
By: Donald J. Frisco, MD
A new study strengthens the link between smoking and lower back pain, and also sheds light on the causes of degenerative lumbar spine problems.
The study on smoking and low back pain, which prospectively examined 1,337 physicians who graduated from Johns Hopkins University between 1948 and 1964, followed some participants for more than 50 years. Researchers discovered that smoking history, hypertension and coronary artery disease—all of which are risk factors for atherosclerosis, or occlusion of the arteries—were significantly associated with the development of low back pain.
These same risk factors, along with abnormally high blood cholesterol levels, were also significantly associated with the development of lumbar spondylosis. The findings provide support for the hypothesis that atherosclerosis causes lower back pain and degenerative disorders of the intervertebral discs.
Smoking and Low Back Pain Study Results
The study results, which were reported at the 2001 annual meeting of the American Association of Orthopaedic Surgeons in San Francisco, lend support to the theory that the mechanism of injury in low back pain is damage to the vascular structures of the discs and joints
Article continues below
Numerous researchers have proposed a link between smoking and low back pain, but the exact nature of that link had remained largely untested in terms of long-term prospective studies. "Because we had the subjects' medical records and answers from self-reported questionnaires over such a long period of time, a 53-year period of time for the oldest patients, we were able to determine if the risk factors, such as smoking or high cholesterol, preceded the development of the disease years later," said Nicholas U. Ahn,
Chief Resident in the Department of Orthopedic Surgery at the Johns Hopkins Hospital in Baltimore and co-author of the study.
"To prove a causative association from a long-term prospective study is very powerful because one can show that the cause occurred before the effect as opposed to the other way around," Dr. Ahn explained.
Conclusions from Smoking and Low Back Pain Study
The study concluded that development of lower back pain was significantly associated with smoking history and hypertension, and development of lumbar spondylosis was significantly associated with smoking history, and hypertension and high cholesterol. No significant association was reported between diabetes and lower back pain or lumbar spondylosis.
Dr. Joshua Brooks
Chiropractor Fairfax, VA 22031
Friday, April 22, 2011
6 surprising causes of back pain - Healthy Living on Shine
6 surprising causes of back pain - Healthy Living on Shine
By Nicole DeCoursy
If you’ve ever had a bout of back pain, you’re not alone: According to the National Institutes of Health, 8 out of 10 people will suffer from back pain at some point in their lives. Most of the time, back pain is set off by something totally minor, says Venu Akuthota, MD, director of the Spine Center at the University of Colorado Hospital in Aurora, Colorado.
Besides obvious causes (constantly lugging a too-heavy purse, for instance), experts say that everyday habits like hunching over your smartphone can strain your spine and the surrounding muscles over time, causing pain and making you more vulnerable to serious injury. To stop back pain now—and avoid future agony—try targeting these unexpected culprits.
Culprit No. 1: Your fancy office chair
Even an expensive, ergonomic chair can be bad for your back if you sit in it all day without a break. Sitting not only lessens blood flow to the discs that cushion your spine (wearing them out and stressing your back), but it puts 30% more pressure on the spine than standing or walking, says New York City chiropractor Todd Sinett, author of The Truth About Back Pain. Be sure to stretch at your desk and get up every hour to walk around. Don’t assume that built-in lumbar support makes your chair back-friendly—in fact, for many people, lumbar supports don’t make a bit of difference, especially if they aren’t positioned properly (at the base of your spine), says Heidi Prather, a physical-medicine and rehabilitation specialist and associate professor of orthopedic surgery and neurology at the Washington University School of Medicine in St. Louis.
Health.com: 12 ways to stop work-related back pain
No matter what type of chair you sit in, make sure your head is straight (not tilted down) when you’re typing or reading. Avoid slouching and adjust your seat so it tilts back slightly to help alleviate some of the load on your back, Sinett says. And keep your feet planted firmly on the floor.
Culprit No. 2: The wrong shoes
When you strut in stilettos, your foot strikes the ground in a toe-forward motion rather than the normal heel-toe gait, stressing your knees, hips, and back, Sinett explains. "Wearing heels also alters the angle of your body so your weight isn’t evenly distributed over the spine," he says. This instability can set you up for pain and injury radiating from your knees all the way to your back.
Health.com: Finding the perfect shoe
Another shoe no-no: the backless kind (even flats and flip-flops), which allow your heel to slide around. Again, the lack of stability distributes your body weight unevenly, putting more pressure on your spine. Your shoe should firmly hold your foot in place to keep you stable and protect your back, says Sinett, who also advises sticking to heels that are less than three inches high.
Culprit No. 3: Your beloved smartphone or tablet
Mobile technology has not been kind to our backs and necks, Prather says. "We’re hovering over laptops, iPads, and smartphones all the time," she notes. "This head-down position strains the muscles in the neck, and the pain can extend all the way down your spine to your lower back." Take frequent breaks, and try to look straight ahead—rather than down—while using a laptop, tablet, or phone. You can buy a stand to help hold your laptop or tablet at a more back-friendly height and angle.
Culprit No. 4: Extra pounds
Carrying even just a few extra inches around your midsection—whether it’s due to belly fat or pregnancy—makes your pelvis tilt forward and out of alignment, as your body works to keep itself balanced. This can cause excessive strain on your lower back, Dr. Akuthota says. He recommends doing this easy stretch several times daily: Tighten your abs (like you’re bracing for a punch in the stomach) to activate core muscles and take a load off the lumbar discs; hold 10 seconds, then release. (Pregnant? Check with your doctor before doing any exercise.)
Health.com: How to get flat abs fast
And if weight gain is your problem, consider making whole grains an essential part of your slim-down plan: A new study from Tufts University found that those who ate three or more servings of whole grains a day had 10% less abdominal fat compared with those who ate essentially no whole grains.
Culprit No. 5: The wrong bra
Large-breasted women obviously carry significantly more weight in front than those who have smaller breasts. This can lead to hunching and sore neck and back muscles, Sinett says. A bra that offers proper support can actually minimize that forward hunch and relieve pain, while one that doesn’t may exacerbate the problem, as you hunch or strain even more to compensate for uncomfortable straps or a riding-up band.
Health.com: Yoga moves to relieve pain
Research shows that many women wear the wrong size bra, but the right fit can mean the difference between sagging and supported; get fitted by a bra professional. Prather says you may want to try a T-back (a.k.a. racer-back) style. "It gives the body a cue to pull the shoulders back," she says.
Culprit No. 6: Your crazy schedule
Just like the rest of you, your back muscles can tense up when you’re frazzled. Muscles are designed to contract and relax, Sinett explains, but when you’re stressed, they may contract so much that they can eventually start to spasm. Stress also boosts production of the hormone cortisol, which increases inflammation and can lead to achiness, he says.
Health.com: Head-to-toe solutions for stress
On top of that, "Chronic stress can affect the way a person perceives pain," says Alan Hilibrand, MD, spokesman for the American Academy of Orthopaedic Surgeons and professor of orthopaedic and neurological surgery at Jefferson Medical College in Philadelphia. "So those who are stressed will often have a harder time managing back pain than those who aren’t." Lower-impact aerobic exercise (think walking or working out on an elliptical trainer) may help relieve back pain and ease stress—so you can beat the pain for good. .
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Chiropractor Fairfax Va
By Nicole DeCoursy
If you’ve ever had a bout of back pain, you’re not alone: According to the National Institutes of Health, 8 out of 10 people will suffer from back pain at some point in their lives. Most of the time, back pain is set off by something totally minor, says Venu Akuthota, MD, director of the Spine Center at the University of Colorado Hospital in Aurora, Colorado.
Besides obvious causes (constantly lugging a too-heavy purse, for instance), experts say that everyday habits like hunching over your smartphone can strain your spine and the surrounding muscles over time, causing pain and making you more vulnerable to serious injury. To stop back pain now—and avoid future agony—try targeting these unexpected culprits.
Culprit No. 1: Your fancy office chair
Even an expensive, ergonomic chair can be bad for your back if you sit in it all day without a break. Sitting not only lessens blood flow to the discs that cushion your spine (wearing them out and stressing your back), but it puts 30% more pressure on the spine than standing or walking, says New York City chiropractor Todd Sinett, author of The Truth About Back Pain. Be sure to stretch at your desk and get up every hour to walk around. Don’t assume that built-in lumbar support makes your chair back-friendly—in fact, for many people, lumbar supports don’t make a bit of difference, especially if they aren’t positioned properly (at the base of your spine), says Heidi Prather, a physical-medicine and rehabilitation specialist and associate professor of orthopedic surgery and neurology at the Washington University School of Medicine in St. Louis.
Health.com: 12 ways to stop work-related back pain
No matter what type of chair you sit in, make sure your head is straight (not tilted down) when you’re typing or reading. Avoid slouching and adjust your seat so it tilts back slightly to help alleviate some of the load on your back, Sinett says. And keep your feet planted firmly on the floor.
Culprit No. 2: The wrong shoes
When you strut in stilettos, your foot strikes the ground in a toe-forward motion rather than the normal heel-toe gait, stressing your knees, hips, and back, Sinett explains. "Wearing heels also alters the angle of your body so your weight isn’t evenly distributed over the spine," he says. This instability can set you up for pain and injury radiating from your knees all the way to your back.
Health.com: Finding the perfect shoe
Another shoe no-no: the backless kind (even flats and flip-flops), which allow your heel to slide around. Again, the lack of stability distributes your body weight unevenly, putting more pressure on your spine. Your shoe should firmly hold your foot in place to keep you stable and protect your back, says Sinett, who also advises sticking to heels that are less than three inches high.
Culprit No. 3: Your beloved smartphone or tablet
Mobile technology has not been kind to our backs and necks, Prather says. "We’re hovering over laptops, iPads, and smartphones all the time," she notes. "This head-down position strains the muscles in the neck, and the pain can extend all the way down your spine to your lower back." Take frequent breaks, and try to look straight ahead—rather than down—while using a laptop, tablet, or phone. You can buy a stand to help hold your laptop or tablet at a more back-friendly height and angle.
Culprit No. 4: Extra pounds
Carrying even just a few extra inches around your midsection—whether it’s due to belly fat or pregnancy—makes your pelvis tilt forward and out of alignment, as your body works to keep itself balanced. This can cause excessive strain on your lower back, Dr. Akuthota says. He recommends doing this easy stretch several times daily: Tighten your abs (like you’re bracing for a punch in the stomach) to activate core muscles and take a load off the lumbar discs; hold 10 seconds, then release. (Pregnant? Check with your doctor before doing any exercise.)
Health.com: How to get flat abs fast
And if weight gain is your problem, consider making whole grains an essential part of your slim-down plan: A new study from Tufts University found that those who ate three or more servings of whole grains a day had 10% less abdominal fat compared with those who ate essentially no whole grains.
Culprit No. 5: The wrong bra
Large-breasted women obviously carry significantly more weight in front than those who have smaller breasts. This can lead to hunching and sore neck and back muscles, Sinett says. A bra that offers proper support can actually minimize that forward hunch and relieve pain, while one that doesn’t may exacerbate the problem, as you hunch or strain even more to compensate for uncomfortable straps or a riding-up band.
Health.com: Yoga moves to relieve pain
Research shows that many women wear the wrong size bra, but the right fit can mean the difference between sagging and supported; get fitted by a bra professional. Prather says you may want to try a T-back (a.k.a. racer-back) style. "It gives the body a cue to pull the shoulders back," she says.
Culprit No. 6: Your crazy schedule
Just like the rest of you, your back muscles can tense up when you’re frazzled. Muscles are designed to contract and relax, Sinett explains, but when you’re stressed, they may contract so much that they can eventually start to spasm. Stress also boosts production of the hormone cortisol, which increases inflammation and can lead to achiness, he says.
Health.com: Head-to-toe solutions for stress
On top of that, "Chronic stress can affect the way a person perceives pain," says Alan Hilibrand, MD, spokesman for the American Academy of Orthopaedic Surgeons and professor of orthopaedic and neurological surgery at Jefferson Medical College in Philadelphia. "So those who are stressed will often have a harder time managing back pain than those who aren’t." Lower-impact aerobic exercise (think walking or working out on an elliptical trainer) may help relieve back pain and ease stress—so you can beat the pain for good. .
.
Chiropractor Fairfax Va
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