Regular Chiropractic Care and Chronic Disease

Regular Chiropractic Care and Chronic Disease
Regular Chiropractic Care and Chronic DiseaseRegular chiropractic care helps provide a strong platform for managing the effects of chronic disease, regardless of the prescription medication you may or may not be taking. Although the ultimate causes of chronic diseases such as high blood pressure and diabetes are largely unknown, nerve interference may be reasonably postulated as a key contributor to the development and maintenance of these conditions. If as a result of nerve interference, your body’s cells, tissues and organs are not receiving timely and accurate information from your brain, then a host of symptoms may develop. Over time, chronic disease may be the unwanted outcome.

Regular chiropractic care helps eliminate nerve interference by detecting, analyzing, and correcting spinal misalignments that result from normal, everyday circumstances involving work and stress. By helping restore spinal function and reducing irritation to the nerve system, regular chiropractic care provides an environment in which chronic disease is less likely to flourish and your health and well-being can be maximized.

Regular Chiropractic Care and Chronic Disease

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When the Cure is Worse than the Disease

When the Cure Is Worse than the Disease

Regular Chiropractic Care and Chronic Disease
Regardless of the prescription medication you may or may not be taking, regular chiropractic care helps provide a strong platform for managing the effects of chronic disease.

Although the ultimate causes of chronic diseases such as high blood Cure is Worse than the Diseasepressure and diabetes are largely unknown, nerve interference may be reasonably postulated as a key contributor to the development and maintenance of these conditions. If as a result of nerve interference, your body’s cells, tissues, and organs are not receiving timely and accurate information from your brain, then a host of symptoms may develop. Over time, chronic disease may be the unwanted outcome.

Regular chiropractic care helps eliminate nerve interference by detecting, analyzing, and correcting spinal misalignments that result from normal, everyday circumstances involving work and stress. By helping restore spinal function and reducing irritation to the nerve system, regular chiropractic care provides an environment in which chronic disease is less likely to flourish and your health and well-being can be maximized.

Chronic diseases such as hypertension and diabetes have increasingly high prevalence in world populations.1 Such prevalence is rising despite extensive use of prescription medications. Problematically, many people have two or more concurrent chronic disorders and are taking multiple medications. But frequently the various physicians are not in contact and are not aware of the patient’s complete list of current prescriptions. No single physician or nurse is managing the patient’s array of medications. As a result, potentially harmful drug interactions are a common occurrence.2,3 Mistakes are made and patients may suffer serious side effects. In such adverse circumstances, the cure in fact may be worse than the disease.

In today’s health care systems, people as patients need to be good custodians of their own care. In many health systems, a patient is lucky if he or she is able to spend more than five uninterrupted minutes with their doctor. Physicians are rushed and harried by numerous responsibilities related to management of their offices, all of which take precious time away from patient interactions. In such an environment, patients need to be proactive to do their best to ensure that recommended treatment is actually going to be helpful, rather than potentially harmful. This is a very difficult task, as most people do not have backgrounds that will help facilitate understanding of such decision-making. But especially for those with a chronic disease, it’s critically important to master at least a basic level of information regarding their condition and various types of treatment.

In addition to expanding one’s knowledge base, an important long-term strategy is to begin to make lifestyle choices that will support good health. Appropriate and effective lifestyle choices include regular exercise, a healthy diet, and sufficient rest. All three of these key components of good health can be started right now. An exercise program should consist of five 30-minute sessions of vigorous exercise every week. A healthy diet consists of daily selections from all five major food groups: fruits, vegetables, grains, proteins, and dairy. A daily diet should include at least five servings of fresh fruit and vegetables every day. Regarding sufficient rest, 7-8 hours of sleep per night is a good average for most people. If you’re not waking up feeling rested and refreshed, you’re probably not getting enough sleep.

Ultimately, each of us is responsible for our own health and well-being. Prescription medication may be necessary, but of course such treatment is primarily directed toward the effects of a person’s disease or disorder. Changes in lifestyle are required to address the underlying causes of such conditions. Beginning to institute and maintaining healthful lifestyle choices will provide long-term benefit for the welfare and well-being of our families and ourselves.

1Bauer UE, et al: Prevention of chronic disease in the 21st century: elimination of the leading preventable causes of premature death and disability in the USA. Lancet 384(9937):42-52, 2014
2Rotermann M, et al: Prescription medication use by Canadians aged 6 to 79. Health Rep 25(6):3-9, 2014
3Marengoni A, et al: Understanding adverse drug reactions in older adults through drug-drug interactions. Eur J Intern Med 2014 Oct 10. pii: S0953-6205(14)00282-9. doi: 10.1016/j.ejim.2014.10.001. [Epub ahead of print]

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This Year’s Flu Vaccine Doesn’t Work!

This Year’s Flu Vaccine Doesn’t Work!

Natural News: CDC issues flu vaccine apology: this year’s vaccine doesn’t work!

(NaturalNews) The following video from Gary Franchi of NextNewsNetwork reveals the shocking admission by the CDC that this year’s flu vaccine doesn’t work.  2014-2015


From the “This Year’s Flu Vaccine Doesn’t Work!” video:
For the first time we can remember, the Centers for Disease Control and Prevention are going on the record, saying the flu vaccine won’t work this year. The warning comes just before the busiest part of flu season, in January and February. Unfortunately, there won’t be any refund for any of the patients or insurance companies who spent money on flu shots earlier this fall.

But don’t worry. Just when you thought perhaps the CDC could boost their credibility, they found a way to put a sales pitch on the end of their warning. The CDC says if you do come down with the flu, there’s a cure. It’s just going to cost more money. Money that will end up profiting pharmaceutical giants, GlaxoSmithKline and Roche. CDC officials are urging doctors to prescribe two specific antiviral medications for any patients who come in with flu symptoms.

Just last week, the CDC issued a warning, prompting Americans to take the flu vaccine if they haven’t already. Health officials said they had 160 million flu shots on the shelves and ready to go. But just earlier this week, Italy launched an official investigation after about a dozen people died within 48 hours of getting the flu shot. Their national health agency issued an immediate warning, saying DON’T take the vaccine. Here in America, the CDC isn’t going that far. In fact, they found a way of turning this failed vaccine into a promotion for yet another big pharma drug.

Learn more: This Year’s Flu Vaccine Doesn’t Work!

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The Hydration Proclamation

The Hydration Proclamation

Water Pouring into Bottle8 cups of water a day.
Add a cup for every cup of coffee or tea that you drink.

That should do it.

Specific Goals for Hydration

  • Weight loss?
    • Water increases metabolism
    • Helps you feel fuller
  • Substitute calorie-laden beverages with water.
    • Cold water burns a few calories.

How much water should people drink?
There are several apps that will help you keep track of your water intake and remind you to drink water. Some base your daily need on your weight and activity but remember to add water for every cup of coffee or glass of tea you drink.

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Strength Training Tips for Women

This article offers tips for the recommended 30 minutes or more of moderate exercise three to four days per week.

To Your Health:

Five Strength Training Tips for Women

By Editorial Staff

These days, many women have jumped on the cardio bandwagon and are making a point of hitting the treadmill or the elliptical machine a few times a week. Not a bad idea, considering government guidelines for heart health recommend engaging in 30 minutes or more of moderate exercise three to four days per week.

However, not enough women emphasize strength training in their workout routines. Perhaps it’s a fear of getting hurt or doing it “wrong,” but many women avoid weights altogether and think of the free-weight section of the gym as the area where the bodybuilders hang out. The following five tips will help educate and encourage you to venture into that muscle-bound area of the gym to get the most out of your weekly workout routines.

  1. Vary your workout with an interval program. This means that instead of working at the same pace on the treadmill or stationary bike for an hour or more, you should alternate quick bursts of speed with a recovery period. Combine this with a strength training regimen and you’re on your way to fitting into those skinny jeans. Full article:
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What’s in that Sports Drink

Make sure you check out what’s in the sport’s drinks you use to re-hydrate after exercising.

To Your Health:

Sports Science: What’s in That Drink?

Key components of a performance / recovery drink – and what many are missing.

By Robert Silverman, DC, MS, CCN, CSCS

“Performance is about fuel. Longevity is all about recovery.” — Jack LaLanne

Athletes frequently ask me what the best liquid is to drink during exercise – water or a sports drink? Water provides the necessary hydration, but unfortunately, it lacks the key nutrients to aid in performance and recovery. If water is not sufficient, what, then, is the best sports drink on the market?

An extensive review of various literature shows that the “best” sports drink should contain carbohydrates, electrolytes and numerous other ingredients. Sports drinks should not only fuel activity, but also aid in recovery.1-3 Let’s review the key components of an efficient sports drink and how some of the popular brands stack up. Read entire article at To Your Health

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To Stretch or Not?

To Stretch or Not to Stretch?

To stretch or not to stretch? Impact on performance and injury rates in runners.
By Thomas Michaud, DC

To Your Health: Exploring the Science of Stretching

To Stretch or NotThe debate is raging over whether stretching is more effective than not stretching, particularly when it comes to running.

Given the improved running efficiency associated with muscle tightness, you would think that the world’s fastest runners would all be extremely stiff. Yet today’s elite runners are actually significantly more flexible because tight muscles are easily injured and more likely to be sore after a hard workout. So, to stretch or not to stretch? Let’s find out.

In 1986, Rob DeCastella set a course record by running the Boston Marathon in 2:07:51, just 39 seconds off the world record.

A few days be­fore the race, I saw Rob in my office; when I checked his hamstring flexibility, I was shocked to see he could barely raise each leg 30 degrees off the table (even tight runners can raise their legs 60 degrees). Having never seen hamstrings that tight, I asked Rob if he ever stretched. He responded: “When I run, that’s as far as my legs go forward, so that’s as far as I want them to go forward.”

At the time, it was just assumed that runners had to stretch to run fast and remain injury-free, but here was one of the world’s fastest runners who not only didn’t stretch regularly, but avoided stretching altogether!

According to conventional wisdom, I should have encouraged Rob to stretch, but I didn’t. Besides being one of the world’s fastest runners, Rob DeCastella knew a lot about exercise physiology and I trusted his judgment.

Years later, research appeared suggesting tight runners were metabolically more efficient than flexible runners. This is what DeCastella intuitively knew: Tight muscles can store and return energy in the form of elastic recoil, just like a rubber band can stretch and snap back with no effort. Because tight muscles provide free energy (i.e., the muscle fibers are not short­ening to produce force, so there is no metabolic expense), stiff muscles can significantly im­prove efficiency when running long distances.

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7 Hours of Sleep – Not 8?

Is 7 Hours of Sleep – Not 8 Enough?

The WSJ is reporting on studies that show 7 hours sleep is the optimum to function the next day—not 8, as long believed:

WSJ: Sleep experts close in on the optimal night’s sleep

American adults get less sleep today than in the past, research shows. Corbis

How much sleep do you really need?

7 hours of sleepExperts generally recommend seven to nine hours a night for healthy adults. Sleep scientists say new guidelines are needed to take into account an abundance of recent research in the field and to reflect that Americans are on average sleeping less than they did in the past.

Several sleep studies have found that seven hours is the optimal amount of sleep—not eight, as was long believed—when it comes to certain cognitive and health markers, although many doctors question that conclusion.

The Way We Sleep

  • People say they need an average of 7 hours, 13 minutes of sleep to function at their best. They sleep 6 hours, 31 minutes on an average weekday, and 7 hours, 22 minutes on weekends.
  • 69% of Americans get less sleep on weekdays than they say they need.
  • Sleeping with a partner is preferred by 60% of adults. About 1 in 5 people sleep with a pet.
  • Pajamas are worn by 73% of people and 12% sleep with nothing on.
  • A third of adults sleep with one pillow, 41% use two and 14% keep four or more pillows.

Source: National Sleep Foundation, 2013 International Bedroom Poll

Read more about sleep

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Organic Health Buzzwords Misleading?

Are Organic Health Buzzwords Misleading?

To Your Health: Study: Health Buzzwords Misleading

Health Buzzwords MisleadingWhen you go grocery shopping, do you notice the words “whole grain,” “organic” and “antioxidants”? How likely are you to buy these without actually noticing they are not health foods? According to a new study, very likely. Recently, researchers found that many food labels often mislead consumers with deceptive wording. Here’s what you need to know to make better informed decisions about the products you buy.

Read More:

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6 Essential Minerals for Women’s Health

Essential Minerals for Women’s Health

To Your Health: 6 Essential Minerals for Women’s Health
By Dr. Isaac Eliaz

Minerals are essential micronutrients that are required in small amounts for the body to function properly. Untreated mineral deficiencies can cause serious health problems including endocrine (hormone) imbalances, osteoporosis and anemia.

Different minerals play a primary role at different stages of life. For example, menstruating women often need extra iron until they hit menopause and then they can cross iron off their list, as it contributes to oxidative damage in the body. Another example is that women typically develop bone density during the first 35 years of life, creating a specific mineral reserve that forms the foundation for bone health during the postmenopausal years, when bone density tends to decline.

The main sources of minerals are certain types of whole foods, but following a diet that contains all the necessary nutrients can be a challenge for any woman. Taking a multivitamin with added essential minerals can help you reach the recommended amount of minerals you need to stay healthy. Food-based natural mineral supplements are also very beneficial.

Natural mineral supplements can offer comprehensive nutritional support and help improve your body’s absorption of certain other minerals and nutrients – for example, the magnesium is necessary for calcium absorption. Most women are deficient in such common minerals as magnesium, calcium, iron, zinc, iodine and selenium, so it may be worth considering supplementation, as these minerals are critical for proper metabolic function, hormone balance and bone strength, among other health benefits.

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5 Ways to Quickly Improve Your Health

5 Ways to Improve Your Health This Spring

The quickest,  easiest and most important wellness advice to focus on this spring and summer.

  • lady running on beachLower your sugar intake.
  • Keep your body weight within normal range.
  • Make time to exercise daily.
  • Make sleep a priority.
  • Make sure that your meals at least 40-50% vegetables.

To Your Health:

Five Ways To Improve Your Health This Spring

By Julie T. Chen, MD

When it comes to health, we can always make an extra effort in either getting healthier or maintaining our health. So, if you wanted to improve upon your health, what are some easy ways to do so…but more importantly, which areas are the most important to focus on this spring? Let’s start with a few simple steps.

1. Lower your sugar intake: First things first, if you have any elevation in your blood sugar level, or a.k.a. blood glucose level, then you need to address that ASAP. The reason is because excess sugar floating in your blood stream is one of the most damaging factors to a human body. Excess glucose levels in the blood lead to many diseases because of its inflammatory effects on our body. If you are concerned, ask your doctor to check a fasting blood glucose level as well as a Hemoglobin A1c level. With these two labs, you’ll get a first look to see if your blood sugar level is alright or if you need to do damage control. If you leave this situation unchecked and allow this pro-inflammatory factor to persist in your body, you may be putting yourself at risk for diseases like diabetes, strokes, heart disease, degenerative neurological diseases, autoimmune diseases and even cancer, just to name a few. So definitely, ask your doctor for an evaluation if you haven’t already done so.

2. Keep your body weight within normal range: Many diseases are linked to the fact that you are at higher risk for them if your body weight and fat percentage are above normal. I agree that we do not all fit into one body size mold and that’s alright. But if you are measured at above the normal range, unfortunately the studies suggest potential worsening of risk factors for many diseases. So, while you may not be sure if your weight and body fat percentage is in the healthy range or not, your doctor would know if you go in for a check-up and ask him or her whether you need to be concerned about your weight. Since I haven’t met you myself, I will leave that determination up to your doctor. But the main take away point here is to ask your physician about this issue so you know where to go in your plan for your diet and exercise regimen.
3. Make time to exercise daily:
Yes, I said daily…buspring - Copyright – Stock Photo / Register Markt no, I don’t mean it has to be on a treadmill or elliptical machine. I just mean that you need to make an effort to move every day, whether it’s walking stairs at work or walking around with your dog or your spouse before or after work. The fact is that as long as you move daily, your body will always be healthier than if you didn’t. So, get that idea out of your head that “exercise” has to be in tight spandex and running on a stationary machine. Exercise just means that you should move your body every day and I don’t mean just your feet when you’re driving or your fingers when you are working on your computer. You need to get up and walk or run or bike or dance or yes, basically move your entire body as much as you can during the day. Ultimately, our bodies are made for moving and studies show that those who exercise are generally healthier and have less health issues. Oh, by the way, did I mention that it’s a great stress-reliever? Yup, you should definitely start taking those stairs so you can feel less stressed at work.

4. Make sleep a priority: Sleep is the time when our body heals. Our hectic schedules these days and the less than optimized foods we consume put our bodies through a lot of stress. So, if you don’t make time to sleep, how do you expect your body to heal? So, don’t just pencil in your time to sleep, make it a priority. If you get enough sleep, you will be more efficient at getting your work and to-do list done the next day. So, don’t just set your alarm to get up in the morning. You should set an alarm to signal the time when you should be going to bed so that you can put away your computer or turn off your TV…it’s about time you made sleep the sacred time that it should be.

5. Make sure that your meals at least 40-50% vegetables: Vegetables are Mother Nature’s medicine for us. Within vegetables, you can find all sorts of vitamins and minerals. Many herbs that used to be incorporated into cooking all the time are now being used in capsule form for medicinal purposes. So, if your meals are about 40-50% vegetables, you are essentially healing your body through your foods without even having to try too hard. If you are not a big fan of vegetables, you should try out other vegetables you’ve never tried before. I can’t tell you how many times I hear from patients in my clinic of integrative medicine in San Jose CA that they had no idea that they would like brussel sprouts or zucchini or squash or kale, just to name a few. So, this Spring, be adventurous…don’t just hike in Mother Nature’s backyard, you should eat some of your great vegetable creations as well.

To me, these are the most important factors to work on in regards to your health. The reason for that is because if you worked on all these and were able to achieve your goals, simply by focusing on these factors, many of your other issues like your cholesterol or allergies or gut issues may also improve. These are, in my opinion, some of the fundamental factors that affect our health. If you can get yourself squared away on these top 5 issues, your body will surely thank you.

Dr. Julie T. Chen is board-certified in internal medicine and fellowship-trained and board-certified in integrative medicine. She has her own medical practice in San Jose, Calif. She is the medical director of corporation wellness at several Silicon Valley-based corporations, is on several medical expert panels of Web sites and nonprofit organizations, is a recurring monthly columnist for several national magazines, and has been featured in radio, newspaper, and magazine interviews. She incorporates various healing modalities into her practice including, but is not limited to, medical acupuncture, Chinese scalp acupuncture, clinical hypnotherapy, strain-counterstrain osteopathic manipulations, and biofeedback. To learn more, visit

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Muscle Pain? Musculoskeletal Pain? Try Vitamin D

Vitamin D has shown the ability to reduce various forms of pain.

To Your Health
January, 2014

Musculoskeletal Pain? Try Vitamin D

Image of  back: Vitamin D For musculoskeletal painVitamin D has already been shown to reduce the risk of some cancers, diabetes, dementia, Parkinson’s disease, multiple sclerosis and other life-threatening ailments. Earlier studies have also shown the ability for Vitamin D to reduce various forms of pain.

A study from The Netherlands of people with “persistent nonspecific musculoskeletal pain” separated the subjects into two groups, one which received Vitamin D and a “placebo” group. The researchers found that “patients in the vitamin D group were significantly more likely than their counterparts in the placebo group to report pain relief 6 weeks after treatment.”

If you have musculoskeletal pain, by all mean see your doctor of chiropractic first. While you’re there, ask them about your nutritional needs, particularly Vitamin D.

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The Missing Link for the CrossFit Athlete Treatment

CrossFit Athlete Treatment

This is a good article about the treatment needs of a CrossFit athlete but we at Dakota Ridge Chiropractic don’t An older man performs exercises- CrossFit Athlete Treatmentgenerally agree that all cross fit athletes need treatment once per week, but CrossFit Athlete Treatment at regular intervals would be beneficial.

The Missing Link of the CrossFit Athlete: Treatment:
by Lindsey Mathews of

As a chiropractor in Los Angeles, California, specializing in biomechanics of the body, balancing the musculoskeletal system, and integrating functional neurology training, the number of patients I’ve seen from the CrossFit world has more than tripled.

At first, I thought “What the heck is this CrossFit thing? And why are all these Crossfitters hurt?” As my relationship with CrossFit developed, I began to understand what was happening.

Like many athletes, CrossFitters have developed outstanding training programs for themselves. They are willing to train weaknesses and devote time to skill work. They are exceptional workhorses, taking on large training volumes. In addition, the most incredible aspect of a typical CrossFitters’ routine is their relentless attention to nutrition. In a world that does not encourage eating clean, I must tip my cap to these diligent folks. In my opinion, however, these remarkable routines are missing an integral part. The part I’m talking about, of course, is treatment or care of a CrossFitter’s body.

In general, the CrossFit population seems to be willing to eat like a saint, train like an animal, and make lots of sacrifices in the name of performance. When it comes to treatment and maintenance, however, it seems to take the extremes of a catastrophic injury to get these folks to see a chiropractor, physical therapist, etc. >>Read more<<

CrossFit Athlete Treatment

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Preserving Your Eyesight With B Vitamins

Good advice for overall ocular health and maintenance.

To Your Health:

Preserve Your Eyesight With B Vitamins

By James P. Meschino, DC, MS

A study published in the July 2013 issue of the American Journal of Clinical Nutrition adds to the evidence suggesting certain B vitamins may be important in the prevention of age-related macular degeneration (AMD), which is the leading cause of vision loss in people over 55 years of age in the U.S. and Canada. Previous studies have shown that taking certain antioxidant vitamins and minerals as supplements (vitamin E, vitamin C, beta-carotene, selenium and zinc), at specific dosages, can slow the progression of AMD.

In the latest study, known as the Blue Mountain Eye Study, serum folate (B-vitamin folic acid), vitamin B12 and homocysteine status were determined from blood samples drawn in 1997-1999 from cohort members ages 55 and older. AMD was assessed in 1,760 survivors from retinal photographs taken in 2002-2004 and 2007-2009. Total intakes of folic acid and vitamin B12 were assessed using a food-frequency questionnaire.

Results showed that higher blood levels of homocysteine were associated with a significant increased risk of developing AMD, whereas higher levels of vitamin B12 were strongly associated with decreased risk of developing AMD. Homocysteine is a toxic end-product of metabolism known to damage blood vessels and increase the risk of cardiovascular disease. Studies continue to show that high blood levels of homocysteine also contribute to damage seen in AMD.

People with folate or vitamin B12 deficiency at the beginning of the study (baseline) were approximately twice as likely to develop AMD during the 10-year study period.

eyesight What is important is that homocysteine levels are reduced via supplementation with, and dietary intake of, vitamin B12 and folic acid. These B vitamins recycle homocysteine back to the nontoxic and highly useful amino acid known as methionine. This explains why high levels of serum homocysteine, and low levels of vitamin B12 and folic acid, are so strongly linked to the development of AMD, as confirmed in the Blue Mountain Eye Study… >READ MORE<

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Going Shoeless: Barefoot Running — Pros & Cons

Going Shoeless: Barefoot Running — Pros & Cons

This article sums it up nicely.

Dynamic Chiropractic:

Article: Going Shoeless: The Pros & Cons of Barefoot Running — By Linsay Way, DC

With the subculture of barefoot runners and the products catering to them growing daily, just about every chiropractor has been asked at one point or another about their opinion regarding barefoot running.

The feet are some of the body’s most beautifully efficient mechanisms, so changing the way they’re used every day shouldn’t be done haphazardly.

Most of the hype put forward by barefoot-running advocates is anecdotal and based on questionable knowledge of biomechanics at best. They point out that humans ran and walked without shoes for millions of years, arguing that going barefoot is natural for humans and can reverse injuries caused by modern running techniques while preventing future problems. But “going Paleo”  for the sake of going Paleo isn’t a very strong argument on which to base any patient recommendation. This argument also fails to take into account the fact that asphalt and concrete didn’t exist, as well as the fact that there were very few 50- or 60-year-olds still running around millions of years ago.

Nevertheless, there are compelling arguments for going shoeless or at least wearing the minimal amount of shoe possible. A 2010 study led by Harvard professor of human biology Daniel Lieberman, published in the journal Nature, suggests that runners who don’t wear shoes have a significantly different foot strike that minimizes structural impact compared to those who wear shoes. Lieberman, et al., analyzed the running styles of adult U.S. athletes who had always worn shoes; adult U.S. runners who had grown up wearing shoes, but now run barefoot; Kenyan athletes who had never worn shoes; and Kenyan athletes who had grown up running barefoot, but had switched to running with shoes. They found that the barefoot runners tended to point their toes when landing, putting the impact at the middle or front of the foot instead of on the heel and making the runners less prone to repetitive-stress injuries.

barefoot runner Other research out of Harvard has demonstrated that the foot-strike pattern associated with barefoot runners is significantly more economical for running, meaning runners use less energy to run the same distances as runners wearing traditional shoes and striking with the heel.

On the other hand, a trial published earlier this year in the journal Medicine & Science in Sports & Exercise raises questions about whether barefoot running is really advantageous or simply contributes to the development of a different set of running injuries. Thirty-six recreational, experienced runners participated in the study. Each participant had, until the beginning of the trial, run between 15 and 30 miles a week wearing normal running shoes. Both groups received a pre-participation MRI of their feet to ensure no pre-existing injuries were present.

>>Read More<<

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Building strength – Making Your Body Stronger As You Age

Building strength will pay off as you age.

super-man-exercise - Building strength

To Your Health: Make Your Body Stronger As You Age

Aging can bring on a variety of health issues, but one of the key problems that affect many is overall weakness. The body’s structural system tends to decline with age and muscle areas have been known to also cause a range of debilitating problems.

Most people tend to see these changes as early as their 40s. So, what can you do to make sure your body stays strong as you age?

The key is in exercise by building up muscle strength, you can keep your body strong as you age.

When working out, focus on your upper body – strong trapezius, biceps and triceps muscles could someday make a difference doing basic tasks such as carrying groceries or your grandkids. And the weaker they are, the more prone you are to neck strain.

It is also good to focus on your core. By working out and focusing on your core, you could begin to build up strength can avoid placing extra strain on your lower back. A little prevention goes a long way for back pain, which makes even the most basic tasks, like sitting or bending over, excruciating. To target all the core muscles, activate them during a workout.

  Another body part that weakens dramatically with age are the knees. Knees not only provide overall stability, but they enable you to walk with balance and this is important as you age since you will need the most balance you can get.

When hitting the gym, remember your knees by doing some leg curls, and walking with a steady pace on the treadmill. This will also help your legs and other parts of your lower body.

Doing overall cardiovascular exercises will also help you work out your heart, which is also essential for aging.

Building strength and making your body stronger as you age will have great benefits.

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Avoid Getting Colds

Avoid getting colds during this cold season

Follow a 5 Part Plan to Avoid Getting Colds

  1. Image of Vegetables - Avoid Getting ColdsWash your hands frequently
  2. Cold prevention and mitigating the severity of cold symptoms; To maintain a strong immune system — consider:
    1. vitamin C
    2. vitamin D3
    3. and probiotics.
  3. Other supplements include: black elderberry, Echinacea, quercetin, turmeric, zinc, and cordyceps, just to name a few options. See below for care instructions.
  4. Get Active!
    1. Regular aerobic exercise will speed up the heart to pump larger quantities of blood; breathing faster helps transfer oxygen from your lungs to your blood; and makes you sweat. Exercises help increase the body’s natural virus-killing cells.
  5. Eat lots of vegetables, fruits, nuts and legumes to get a wide array of vitamins and minerals. By eating this way, your body will naturally arm itself against viral and bacterial enemies you face at during the winter season.

To Your Health: Beware: Cold Season is Back!

By Julie T. Chen, MD

Summer season has officially passed and yes, cold season is back. Do you know the earliest signs of cold symptoms and what to do about them?

First things first, before we even get to that, the most important thing is to avoid getting colds. I know you’ve feel like you’ve been told to wash your hands frequently a million times, but that’s because it’s important information that you should implement.  The easiest way to contract viral and bacterial germs is to not wash your hands frequently throughout your day. We deposit germs all the time throughout every day on everything we touch, whether it’s door knobs, desks, pens, light switches or at sink facets, you name it, we are depositing germs. Generally, that’s not super scary but if someone with a serious infection or cold touched it before you, there a very likely chance you will also catch something. So, please remember to wash your hands frequently.

Now, moving onto cold prevention and how to mitigate the severity of cold symptoms. Luckily, there are several natural ways you can conquer a cold. There are a few vitamins you should take during the cold season to help your baseline immune system. You should of course check with your primary care doctor before taking these and have him or her monitor your vitamin levels while you are on them but you should consider the following to have a strong immune system in place: vitamin C, vitamin D3, and probiotics. These are the basic three you should have that should generally be safe for most people.

cold season There are other supplements that are a bit more complicated and should be started and monitored by your integrative practitioner and that includes black elderberry, Echinacea, quercetin, turmeric, zinc, and cordyceps, just to name a few options. These supplements are still relatively safe but at the full treatment dosages, you may need to just make sure that you have your doctor following you so that you don’t over-do the dosing.

If you happen to begin to get symptoms of a cold another good way to begin to fight an oncoming illness is by getting active. By doing aerobic exercise regularly it will speed up the heart to pump larger quantities of blood; makes you breathe faster to help transfer oxygen from your lungs to your blood; and makes you sweat once your body heats up. These exercises help increase the body’s natural virus-killing cells.

Finally, you should of course eat lots of vegetables, fruits, nuts and legumes to get a wide array of vitamins and minerals. By eating this way, your body will naturally be able to arm itself against the viral and bacterial enemies you are facing at every turn during the winter season. As always, I recommend that you have your doctor examine you at the first signs of infection to make sure you’re just battling a common cold. During the Fall, there are numerous viruses that tend to spread and often a common cold could be mistaken for something else.

All too often, early symptoms to something more serious can be misleading so make sure you check in with your doctor for an evaluation when you get any symptoms; this way, you can ensure that it’s nothing too serious, and basic principles of resting, hydrating, and eating healthy foods will get you back on your feet in no time at all.

Avoid Getting Colds Tags: Avoid Getting Colds, black elderberry, cold season,  cold vitamins, cordyceps, Echinacea, Littleton, probiotics, quercetin, turmeric, vitamin C. vitamin D3. zinc

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The Mediterranean Diet

Going for the Greek or Mediterranean Diet

Try This Farmers Market Greek Salad Recipe:

mid section view of a woman cutting vegetables - Mediterranean DietFrom Dr. Preston Maring’s recipe blog:

Serves 4 as a salad course.
1 pound of tomatoes of different sizes and colors, thickly sliced
1 cucumber, sliced diagonally
1/4 red onion, thinly sliced
2 ounces feta cheese
12 basil leaves, torn into pieces
12 Kalamata olives, pitted and halved
1 tablespoon white wine vinegar
2 tablespoons extra virgin olive oil
1 large garlic clove, mashed with salt
Salt and freshly ground pepper to taste

Arrange the tomatoes artfully on a platter. Top with red onion, cucumber, feta, basil, and olives. Mix the mashed garlic with the vinegar in a small bowl then whisk in the olive oil. Dress the salad just before serving. Season to taste. This is an incredibly simple and wonderful way to welcome summer.

Nutritional Info Per Serving:

Calories: 146
Total fat: 12 g
Saturated fat: 3 g
Trans fat: 0 g
Cholesterol: 12 mg
Sodium: 312 mg
Total carbohydrate: 8 g
Dietary fiber: 2 g
Sugars: 4 g
Protein: 4 g

Greece is famous for its history, art, and philosophers. Now, it’s being recognized for its diet.

The Greek diet (also known as the Mediterranean diet) has been proven to hold many health benefits: The Lyon Diet Heart Study* found that people who followed the Mediterranean diet had 72 percent fewer coronary events such as a heart attack and a 61 percent decrease in the risk of cancer. Other studies have shown that the Mediterranean diet may lower risk of Alzheimer’s disease, diabetes, and high blood pressure.

This diet is rich in fiber, monosaturated fats, and antioxidants — all of which are known to fight chronic illnesses. It also keeps bad cholesterol at bay, helping ensure your heart’s pipes stay squeaky clean.

What are the key ingredients of this diet?

  • Eat mostly fruits, vegetables, olive oil, legumes, nuts, and whole grains.

  • Eat fish and poultry twice a week.

  • Add low-fat dairy like Greek yogurt.

  • Once or twice a month, eat small portions of lean, red meats.

  • Rely on herbs and spices to add flavor to your meals instead of salt.

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Omega-3 Diet For Chronic Spinal Pain Injuries

Omega-3 Diet For Chronic Spinal Pain
Image of inflamed back: Omega-3 Diet For Chronic Spinal PainSpinal pain can be consuming but alleviated by changing some simple diet habits.

Featuring a diet rich in omega-3 fatty acids is key to alleviating chronic pain.

To Your Health: Omega-3 Diet Essential For Chronic Spinal Pain Injuries

Chronic pain following spinal cord injury can wreak havoc in many people’s lives. Pain can be consuming but can be alleviated by changing simple diet habits. Consuming a diet rich in omega-3 fatty acids is key, according to new research from Loma Linda University Health.

The study, accepted for publication in the scientific journal Neuroscience, found that the pain threshold of rats with spinal cord injury increased as a result of a diet containing omega-3 fatty acids.

Researchers said one of the main complaints of patients after a spinal cord injury is pain, but with diet modification pain can be easily managed. The study had rats with spinal cord injury fed with control chow and chow enriched with omega-3 fatty acids for a total of 16 weeks. The pain tests conducted on the animals showed that the group consuming the omega-3 fatty acids enriched diet exhibited significant less pain, according to the study.

chronic spinal pain There are plenty of benefits in implementing a diet rich in omega-3 because its anti-inflammatory and protective properties. Researcher said people can have these benefits by consuming two servings of fish, preferably salmon, per week; walnuts and flaxseed oil; or if necessary through over-the-counter supplements.

If you are suffering from chronic pain following a spinal injury, talk to your chiropractor about how to alleviate your symptoms.

Omega-3 Diet For Chronic Spinal Pain
Foods rich in high-omega-3 can reduce inflammation throughout your body.

Foods rich in Omega-3
Sardines, salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids.

Tags: Omega-3 Diet, Chronic Spinal Pain, Nutritional Counseling, Littleton

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Manage Depression With Exercise

Image of lady lifting weights - Manage Depression with ExerciseManage Depression With Exercise

Evidence shows dramatic results can be attained by managing depression with a consistent exercise plan.

To Your Health: Article

Beat the Blues (Without Drugs)

By Editorial Staff

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

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

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

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

Manage Depression With Exercise

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