Does Low Fat = Deadly Fat?

Today, more than ever, our choices of foods are enormous. Prepared/processed foods are everywhere. Although we are gaining convenience, we are losing health. It is a dangerous misconceptions that a product labeled "Low Fat" is healthy for us.

Most of the products that are labeled "Low Fat" contain a dangerous form of fat that is most often labeled as: "Partially Hydrogenated Oil". This type of oil (which can be soybean, corn, palm, cottonseed etc.) actually increases dangerous free radicals in our body. Free radicals are known to increase the risk of cancer. These oils, labeled sometimes as "Trans-Fats" or "Margarine" also cause inflammation within our joints and blood vessels. The inflammatory process can worsen arthritis and heart diseases. 

It would be healthier to choose products without "Partially Hydrogenated Oils" (margarine or trans- fats). Ideally you should limit the intake of saturated fats as well. These include meat and dairy fat (such as cheese and butter). In moderation the saturated fats are not as dangerous as the Partially Hydrogenated Fats. Any "trans fat" is dangerous. 

If you are searching for the healthiest oil, the answer can be found in the Mediterranean diet. The staple fat of this diet is Olive Oil. If you don't care for the taste, Canola oil is the next best alternative. If you take the time to read some labels, you may be surprised at the amount of unhealthy oil you eat. The rewards of eliminating this deadly fat could be years on your life. 

Ask your chiropractor about some of the common foods you may eat that contain these dangerous oils. The answers may surprise you and some simple changes may save your life. 

 

Chiropractors and Subluxation Correction

Chiropractors and Subluxation Correction

The location and correction of the subluxation is unique to the chiropractic profession. Massachusetts State Law (Chapter 112, section 89) defines chiropractic as "the science of locating, and removing interference with the transmission or expression of nerve force in the human body, by the correction of misalignments or subluxations of the bony articulation and adjacent structures, more especially those of the vertebral column and pelvis, for the purpose of restoring and maintaining health."

To understand chiropractic you first have to understand how the body works. Our bodies have the knowledge and ability ( chiropractors call this "Innate Intelligence") to keep us healthy. This power controls heart rate, breathing, digestion and every other vital function. Instructions from your brain via the spinal cord are sent to every organ and cell in your body. If the instructions are received and followed properly, your body is able to reach and maintain its optimum level of health. However, if there is any interference with the transmission of those instructions the result is less-than-optimum health. Your body can no longer function normally.

Messages to and from the brain are electrical impulses traveling along a complex system of nerve fibers including the spinal cord, which extends from the base of the skull down the center of the back. It is protected by the spinal column -- sometimes called the backbone -- which forms a "tunnel" of small interlocking bones called vertebrae. Spaces between the bones allow nerves to branch off to various parts of the body. This tunnel has to be strong enough to safeguard the nerves from injury, but flexible enough to allow the body to bend and move freely.

You have approximately 200 bones in your body. Where these bones come together, either in the spinal column or elsewhere in the body, they form a "joint" or articulation which allows you to move. This area is where subluxation may occur. The vertebral subluxation is an alteration of the normal position and/or motion of the spinal bones. This alteration creates interference to vital nerve signals on their way to and from the brain.

Subluxation is furthur defined by the following 5 components:

• Kinesiopathology or problems with spinal motion.
• Neurophysiology or nerve irritation or compression.
• Myopathology or muscle problems.
• Histopathology or problems on a cellular level.
• Pathophysiology or problems with body's ability to function correctly. These effects may be seen in other organ systems that these nerves supply.

Vertebral subluxation can be caused by any type of stress that is greater than the body can handle. Physical stresses such as falls, accidents, a difficult birth, sports, computer work or long car rides can strain the muscles, ligaments and joints, causing spinal subluxation. Chemical stresses such as pollutants and emotional stresses can cause an overall tightening of the muscular system and therefore cause spinal strain.

The purpose of chiropractic is to locate and correct subluxations. Detecting subluxations is a complicated and exacting science. A large part of a chiropractor's education deals with how to locate and analyze improper placement and motion of the vertebrae and adjacent structures of the body.

Chiropractors give spinal adjustments to correct subluxations. Although there are several different adjusting techniques, they all accomplish the same thing. They restore the joint or vertebrae to their normal postion or function so that the nerve flow can resume its normal course. The instructions being sent throughout the body by Innate Intelligence can once again reach their destinations without interference.

You will experience the positive effects of the chiropractic adjustment as decreased pain and increased range of motion and improved body function.

The Association of Chiropractic Colleges paradigm states that chiropractic "is concerned with the preservation and restoration of health, and focuses particular attention on the subluxation. A subluxation is a complex of functional and/or structural and/or pathological articular changes that compromise neural integrity and may influence organ system function and general health. A subluxation is evaluated, diagnosed, and managed through the use of chiropractic procedures based on the best available rational and empirical evidence."

Doctors of Chiropractic are the experts in locating and correcting subluxations. When you are free of vertebral subluxations, you are more balanced with less stress on your nervous system and body structure. Free of vertebral subluxations, you can better tune in to your inner resources of life, health and healing.

Source: http://www.masschiro.org/Articles.php?topic=9&story=42

Whiplash Injuries - Serious Spinal Trauma

What is Whiplash?

Whiplash is a generic term applied to certain injuries of the neck. Injuries that occur when the neck is suddenly and/or violently jolted in one direction and then another, creating a whip-like movement. Whiplash is most commonly seen in people involved in motor vehicle accidents, but it can also occur from falls, sports injuries, work injuries, and other incidents. Most whiplash injuries are associated with forward and backward movement of the head and neck on the shoulders. Side-impact crashes, or crashes when that happen while a person's head is turned, may result in side-to-side or even oblique whiplash-style injuries to the neck. Although severe whiplash injuries can result in paralysis and even death, most such injuries range from relatively mild to moderate. Keep in mind that even mild injuries may have a significant effect on the spine and your health.

What structures are injured in a whiplash?

Whiplash most often results in sprain and strain injuries of the neck. A sprain of the spine occurs when the ligaments that help support, protect, and restrict excessive movement of the vertebrae are torn. The joints in the back of the spine are called the facet joints; ligaments called facet capsules cover these joints. The facet capsules seem to be particularly susceptible to whiplash injury. Additionally, muscles and tendons are strained during a whiplash injury. They are stretched beyond their normal limits, causing tears within the muscles and tendons. The discs between the vertebrae, which are essentially ligaments, can be torn, potentially causing a disc herniation. The nerve roots between the vertebrae may also be stretched and become inflamed. Even though it is rare, vertebrae can be fractured and/or dislocated in a whiplash injury.

What are the common signs and symptoms of whiplash?

Approximately two thirds of people involved in motor vehicle accidents develop symptoms of whiplash. Interestingly, the violence of the crash is not a definitive indicator of pain or even the amount of pain. Generally speaking, however, those involved in more severe accidents have more signs and symptoms.

Another important and interesting aspect of whiplash is that the signs and symptoms often do not develop until 2 to 48 hours after the injury. This scenario is relatively common but not completely understood. Some speculate that it may be due to delayed muscle soreness, a condition seen in other circumstances.

The most common symptoms of whiplash are pain and stiffness in the neck. These symptoms are generally found in the areas that are "whiplashed." To illustrate what can happen during a whiplash, imagine a car being struck from behind. First, the head is lifted up from the upper-cervical spine as it moves backward towards the impact. Next, the head recoils forward and down away from the impact over-stretching muscles, tendons, and ligaments along the back of the spine and neck. This back and forward motion is the recreates a whip-like action, therefore the term "whiplash." It's important to note that the weight of the head is significant in comparison to the size of the cervical spine. As the head moves back and forth, the action creates a sprain/strain in the region just below the skull, further down in the mid cervical spine, and in the muscles and tendons of the neck. Turning the head often makes the pain and discomfort worse. Headache, especially at the base of the skull, is also a common symptom, seen in more than two thirds of patients. These headaches may be one-sided (unilateral) or experienced on both sides (bilateral). In addition, the pain and stiffness may extend down into the shoulders and arms, upper back, and even the upper chest.

Going beyond musculoskeletal symptoms, some patients also experience dizziness, difficulty swallowing, nausea, and even blurred vision after a whiplash injury. While these symptoms are disconcerting, in most cases, they can resolve within a relatively short time. If they persist, it is very important to inform your doctor that they are not resolving. Some whiplash victims can experience vertigo (the sensation of the room spinning), ringing in the ears, and/or pain in the jaw (TMJ). Others will have complaints of irritability, fatigue, and difficulty concentrating. These symptoms also resolve in most cases. In rare cases, symptoms can persist for weeks, months, or even years.

How is whiplash diagnosed?

To make a diagnosis, a thorough history of the injury and the patient's previous medical history are taken. Preexisting conditions, such as arthritis and/or previous injury, may increase the severity of the signs and symptoms of whiplash. After obtaining the patient's history, an in-depth physical examination is performed, with special concentration on the neuromusculoskeletal system. When appropriate, X-rays may be taken. If the doctor suspects that the soft tissues (for example, discs or ligaments) in the neck are injured, more advanced imaging studies, such as magnetic resonance imaging (MRI), may be ordered.

How is whiplash treated?

Staying active – One of the most important aspects of whiplash management is for the patient to stay active, unless there is some serious injury that requires immobilization. Patients should not be afraid to move and be active, within reason. In addition, your doctor will often prescribe an exercise or stretching program. It is particularly important to follow this program as prescribed, so that you can achieve the best long-term benefits.

Soft-cervical collar – The use of a soft-cervical collar remains controversial. Some suggest that such devices are inappropriate, as they act as a "crutch" and encourage a patient to avoid activity. Others suggest that, with proper counseling, a collar can help a patient slowly return to normal activities. There is no controversy, however, when discussing the length of time that a soft collar should be worn—no more than one week.

Chiropractic manipulation and physical therapy – Ice and/or heat are often used to help control pain and reduce the muscle spasm that results from whiplash injuries. Other physical therapy modalities, such as electrical stimulation and/or ultrasound, may provide some short-term relief. They should not, however, replace an active-care program of exercise and stretching. Spinal manipulation and/or mobilization provided by a chiropractor can also give relief in many cases of neck pain.

Surgery and injections – Surgery, injections, and other invasive options are rarely necessary but are available, when appropriate. They are generally reserved for patients with more severe injuries to the discs, vertebrae, and nerves in the neck region.

Can whiplash be prevented?

Generally speaking, whiplash cannot be "prevented," but there are some things that you can do while in a motor vehicle that may reduce the chances of a more severe injury. Always wear restraints (lap or shoulder belt), and ensure that the headrest in your vehicle is adjusted to the appropriate height.

by American Chiropractic Association

Stop Dreaming About Quality Sleep and Do Something!

An old Chinese proverb states, "Only when one cannot sleep does one know how long the night is." Anyone who's ever experienced an occasional bout with insomnia—and that's most of us—can relate to this all too well.

In fact, surveys have shown that between 40 and 60 percent of the general population has trouble sleeping. Daily stress and worries, pressures from job and family, body aches and pains caused by uncomfortable beds or pillows, and a host of other issues can keep a person from getting enough quality sleep.

Sleep is critical to good health and functioning, so lack of it is a serious matter. "Sleep is one of the most important functions of the brain," says Frederick R. Carrick, DC, PhD, president of the American Chiropractic Association's Council on Neurology. Through it, our bodies recharge and renew for the next day's challenges.

As wellness experts, doctors of chiropractic can provide patients with a different approach to their sleeping problems-without the use of sleeping pills, which leave many people in a mental haze the next morning. To start, here are a few helpful tips they would recommend for the sleepless in Seattle (or any city, for that matter):

• Exercise regularly. Exercising in the morning is best, but if you must exercise in the evening, do so at least two or three hours before bedtime. Any later, and your increased heart rate can interfere with your sleep.
• Limit your intake of caffeinated beverages such as coffee, colas and tea-try to avoid them altogether late in the day and near bedtime. In addition, for each cup of caffeinated beverages you drink each day, drink an equal amount of water.
• If you have trouble sleeping and then get thirsty, drink tap water at room temperature (cold water may disturb the digestive system).
• Eat an early dinner. Eating after 6 p.m. may interfere with sleep as your body works to digest the food you've eaten.
• Go to bed at the same time each night and get up at the same time each morning. The routine will help your body know when it is time to rest.
• Keep your bedroom at a cool, comfortable temperature and try to make it as dark as possible when you're ready for bed.

Creating a comfortable place to sleep by choosing the correct mattress and pillow is also essential to getting the quality sleep that your body needs to function at its best.

A mattress, for instance, should support the body's weight evenly and allow the spine to stay in its natural alignment. Choosing the right one is a personal matter. "There are a wide variety of comfort preferences. It's very subjective," says Brian Darcy, operations manager for Springwall, the manufacturer of premium-quality Chiropractic® sleep sets that ACA has endorsed for the past 38 years. Give your mattress a good trial run before you buy it. Darcy recommends lying down on a mattress for a minimum of three to five minutes to get a good feel. Sitting on it simply won't do.

Useful mattress facts...

• A mattress should provide uniform support from head to toe. If there are gaps between your body and your mattress (such as at the waist), you're not getting the full support that you need.
• If you do have back pain and your mattress is too soft, you might want to firm up the support of your mattress by placing a board underneath it. But do this just until the pain goes away; such firmness is not good for "routine" sleeping.
• Every few months, turn your mattress clockwise, or upside down, so that body indentations are kept to a minimum. It's also good to rotate the mattress frame every so often to reduce wear and tear.
• If you're waking up uncomfortable, it may be time for a new mattress. There is no standard life span for a mattress; it all depends on the kind of usage it gets.
• Be aware that changes in your life can signal the need for a new mattress. For example, if you've lost or gained a lot of weight, if a medical condition has changed the way you sleep, or even if you have changed partners, it could mean that it's time to find a new mattress that will accommodate those changes and help you sleep more soundly.
• If you're not in the market for a new mattress, and your current mattress is too firm, you can soften it up by putting a 1- to 2-inch-thick padding on top of it - usually available at mattress and bedding stores.

Next, pillow talk...

After investing in a quality mattress, don't forget to choose an equally supportive pillow, advises Peter Mckay, DC, who is in private practice in San Diego and also works as a consultant for Innovative Choices, the maker of the Therapeutica Pillow-another ACA-endorsed product. "People will spend thousands of dollars on a mattress and then skimp on a pillow that doesn't support their head and neck properly," he observes. A good pillow will keep the cervical (neck) section of the spine aligned with the thoracic and lumbar (chest and lower back) sections. "[The sections] move together and should be supported together."

• When choosing a pillow, be selective. When lying on your side, your head and neck should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine. In other words, your pillow should not be so thick that it causes your head and neck to be propped up or angled sharply away from your body.
• Be wary of pillows that are made out of mushy foam materials. The weight of your head can displace this kind of foam, leaving little support. Choose firmer foam and materials that press back and support the head.
• If you find yourself sleeping on your side with one hand propped under your pillow, that's a clue that you're not getting the support you need from that pillow.
• There is no such thing as a universal fit when it comes to pillows. Find one that is consistent with the shape and size of your body.

Chiropractic Care Can Help...

If you continue to experience pain and discomfort at night or have difficulty falling asleep, visit your doctor of chiropractic. Doctors of chiropractic are trained to treat spinal problems that can interfere with a restful night's sleep. They can also offer nutritional and ergonomic advice that can help improve the quality of your sleep.

Does Back Pain Go Away on it's Own?

by The American Chiropractic Association

Eighty percent of people suffer from back pain at some point in their lives. Back pain is the second most common reason for visits to the doctor's office, outnumbered only by upper-respiratory infections. Most cases of back pain are mechanical or non-organic, i.e., not caused by serious conditions, such as inflammatory arthritis, infection, fracture, or cancer.

What Causes Back Pain?

The back is a complicated structure of bones, joints, ligaments, and muscles. You can sprain ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements-for example, picking up a pencil from the floor-can have painful results. In addition, arthritis, poor posture, obesity, and psychological stress can cause or complicate back pain. Back pain can also directly result from disease of the internal organs, such as kidney stones, kidney infections, blood clots, or bone loss.

Back injuries are a part of everyday life, and the spine is quite good at dealing with these often "pulled" muscles. These very minor injuries usually heal within 1 or 2 days. Some pain, however, continues. What makes some pain last longer is not entirely understood, but researchers suspect that the reasons may include stress, mood changes, and the fear of further injury that may prevent patients from being active. In addition, sometimes a painful injury or disease changes the way the pain signals are sent through the body, and, even after the problem has gone away or is inactive, the pain signals still reach the brain. It is as if the pain develops a memory that keeps being replayed.

Will Back Pain Go Away on Its Own?

Until recently, researchers believed that back pain will "heal" on its own. We have learned, however, that this is not true. A recent study showed that when back pain is not treated, it may go away temporarily but will most likely return. The study demonstrated that in more than 33% of the people who experience low-back pain, the pain lasts for more than 30 days. Only 9% of the people who had low-back pain for more than 30 days were pain free 5 years later.¹

Another study looked at all of the available research on the natural history of low-back pain. The results showed that when it is ignored, back pain does not go away on its own.² Those studies demonstrate that low-back pain continues to affect people for long periods after it first begins.

What Can I Do to Prevent Long-Term Back Pain?

If your back pain is not resolving quickly, visit your doctor of chiropractic. Your pain will often result from mechanical problems that your doctor of chiropractic can address. Many chiropractic patients with relatively long-lasting or recurring back pain feel improvement shortly after starting chiropractic treatment.³ The relief they feel after a month of treatment is often greater than after seeing a family physician.⁴

Chiropractic spinal manipulation is a safe and effective spine pain treatment. It reduces pain, decreases medication, rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest.⁵

How Can I Prevent Back Pain?

• Don't lift by bending over. Instead, bend your hips and knees and then squat to pick up the object. Keep your back straight, and hold the object close to your body.
• Don't twist your body while lifting.
• Push, rather than pull, when you must move heavy objects.
• If you must sit for long periods, take frequent breaks and stretch.
• Wear flat shoes or shoes with low heels.
• Exercise regularly. An inactive lifestyle contributes to lower-back pain.

What Should I Tell My Doctor of Chiropractic?

Before any treatment session, tell your doctor of chiropractic if you experience any of the following:

• Pain goes down your leg below your knee.
• Your leg, foot, groin, or rectal area feels numb.
• You have fever, nausea, vomiting, stomach ache, weakness, or sweating.
• You lose bowel control.
• Your pain is caused by an injury.
• Your pain is so intense you can't move around.
• Your pain doesn't seem to be getting better quickly.

References
1. Hestbaek L, Leboeuf-Yde C, Engberg M, Lauritzen T, Bruun NH, Manniche C. The course of low-back pain in a general population. Results from a 5-year prospective study. J Manipulative Physiol Ther 2003 May;26(4):213-9.
2. Hestbaek L, Leboeuf-Yde C, Manniche C. Low-back pain: what is the long-term course? A review of studies of general patient populations. Eur Spine J 2003 Apr;12(2):149-65.
3. Stig LC, Nilsson O, Leboeuf-Yde C. Recovery pattern of patients treated with chiropractic spinal manipulative therapy for long-lasting or recurrent low back pain. J Manipulative Physiol Ther 2001 May;24(4):288-91.
4. Nyiendo J, Haas M, Goodwin P. Patient characteristics, practice activities, and one-month outcomes for chronic, recurrent low-back pain treated by chiropractors and family medicine physicians: a practice-based feasibility study. J Manipulative Physiol Ther 2000 May;23(4):239-45.
5. Time to recognize value of chiropractic care? Science and patient satisfaction surveys cite usefulness of spinal manipulation. Orthopedics Today February 2003;23(2):14-15.
Lawrence H. Wyatt, DC, DACBR, Professor, Division of Clinical Science, Texas Chiropractic College,
Writer Nataliya Schetchikova, PhD, Editor

Research Demonstrates Effectiveness and Popularity of Chiropractic Care

The American Chiropractic Association

A critical mass of recent surveys and studies document the fact that the public, and conventional health care providers and payers, have come to recognize that traditional medicine can't answer all of consumers' health care needs. In particular, more people are turning to chiropractic services. A study published in the July 1, 1998 issue of the Annals of Internal Medicine shows that chiropractic treatment is appropriate for low-back pain in a considerable number of cases. This study by the Rand Corporation found that 46 percent of a sample of low-back pain patients received appropriate care from doctors of chiropractic - an appropriateness rating similar to that of common medical procedures.

Poll results released in January 1998 by Landmark Healthcare, Inc., showed that one in every five adults ages 55 to 64 has used chiropractic care.

A December 1997 report from the Federal Agency for Health Policy and Research (AHCPR) notes that the chiropractic profession is now the third largest group of doctoral-level providers in the United States (after medical doctors and dentists).

That same AHCPR report shows that fully 80 percent of American workers in conventional insurance plans, preferred providers organizations (PPOs), and point-of-service plans now have coverage that pays at least part of the cost of chiropractic care.

As the recent AHCPR report states, "In the areas of training, practice and research, chiropractic has emerged from the periphery of the health care system and is playing an increasingly important role in discussions of health care policy." And, notes a March 1998 article in Business and Health magazine, "Many companies say chiropractic coverage has lowered their medical and workers' comp costs, while raising overall health and productivity. 'It's one of the best benefits possible from a quality, quantity and pricing perspective,' says George McGregor, president of [a firm that is a third-party administrator]." The article also cites an Oregon study, which found that median work time lost for employees with back injuries who used chiropractic care was only 9 days as compared with 34.5 days for workers who used medical care.

Quick relief of symptoms and sustained effectiveness have long attracted consumers to chiropractic care. In fact, in just one year -- 1997 -- more than 20 million adults used chiropractic services. The 1994 AHCPR guidelines for low-back pain concluded that spinal manipulation, chiropractic's primary treatment technique, is one of only three treatments whose effectiveness is substantiated by rigorous research. According to a 1992 RAND Corp. study, patients see a chiropractor primarily for low back pain and neck pain, though many seek chiropractic care for mid-back pain, extremity problems, headaches and other symptoms as well.

Because back pain is so pervasive in our society, a recent study published in the British Medical Journal pointing out that back pain doesn't go away that easily confirmed what chiropractors have always known. Only 25 percent of low back pain sufferers had fully recovered 12 months after their first visit to a general practitioner, the study said. This low number is in conflict with the commonly-held notion that low back pain episodes go away by themselves after a month. "This hardly comes as a surprise to low back pain sufferers who have been told by their medical doctors not to worry - the pain will go away on its own," said Dr. Michael Pedigo, president of the American Chiropractic Association. "In many cases, further treatment is necessary."

Doctors of chiropractic have long understood the cyclic nature of low back pain, and perhaps this is one of the reasons they consistently rate higher than MDs in patient satisfaction in this area. In a recent Gallup poll, 90 percent of all people who visited a chiropractor agreed that their care was effective.

Successful outcomes in both effectiveness and patient satisfaction, have paved the way for chiropractors to enter the mainstream of health care services. Some have even begun to collaborate with medical doctors in integrated health care practices. As reported in the May/June 1998 issue of Health magazine, the prestigious Texas Back Institute (TBI) at one time included only surgeons and other M.D.s. Then, about ten years ago, when TBI's medical doctors discovered chiropractic's success with lower back pain, they hired their first chiropractor. Now, according to one administrator quoted in the article, about 50 percent of the Institute's patients see a chiropractor first when beginning their treatment. Also, the Washington Post recently reported on the success of the 5-year-old company, American WholeHealth, whose clinics incorporate a consumer-driven mix of traditional medical and alternative health care including chiropractic.

Due to years of criticism -- and even an illegal boycott by the American Medical Association -- chiropractic training was sometimes called into question. However, the fact remains, chiropractors must complete a minimum of 6 and, on average, 7 years of college and post-graduate study to earn their degrees. Their education includes at least 4,200 hours of classroom, laboratory and clinical experience, and as much -- and sometimes more than -- course work in anatomy and physiology as most medical doctors. After they receive their degrees from one of the nation's 17 accredited chiropractic colleges, they have to pass rigorous exams and be licensed by the state before they can open a practice. The practice of chiropractic is licensed in all 50 states, and in 1994 there were approximately 50,000 chiropractors licensed in the United States. This number is expected to double by the year 2010, according to the 1997 AHCPR report.

"These recent surveys and reports finally vindicate the chiropractic profession after years of enduring doubt, questions and criticism about our training and practices," said Dr. Pedigo. "What the health care and medical communities are just beginning to accept is what our patients have known all along -- that our treatment is safe, effective and highly successful at improving their quality of life."

Fight Fatigue with Nutrition & Activity

Fight Fatigue with Nutrition, Activity

by American Chiropractic Association

Napoleon Bonaparte once said that courage is only the second virtue in a soldier; the most important one is endurance of fatigue. Nowadays, fighting fatigue has become equally important for a growing army of people too busy or stressed to get adequate rest. In fact, according to a 2007 survey by the National Sleep Foundation (NSF), more than half of American women report getting inadequate sleep. And when too sleepy to function, 66 percent choose to "accept it and keep going."¹
Other cultures approach the problem a little differently. Many countries actively practice siesta—a 15- to 30- minute afternoon nap. Several recent studies support the beneficial effect of 10- to 30-minute naps on alertness, performance and learning ability.^2-4

Caffeine Quick Fix In the United States, however, it is caffeine—not naps—that helps 78 percent of people cope with their responsibilities.⁵ The benefits of caffeine are real: It improves mood and cognitive performance,^6-9 and coffee consumption can potentially decrease insulin secretion¹⁰ and liver cancer risk.¹¹ On the negative side, regularly consumed caffeine can increase anxiety, ¹² risk of headaches¹³ and the inflammation process.¹⁴ Cola beverages, but not coffee, also have been associated with an increased risk of hypertension. ¹⁵

Caffeine is considered toxic—causing arrhythmia, tachycardia, vomiting, convulsions, coma or even death—only in amounts exceeding 5g. While the risk of toxicity is rare, the pervasiveness of caffeine warrants some caution. Many soft drinks, for example, contain only between 20 mg and 40 mg of caffeine per an 8-oz can;¹⁶ however, today's specialty coffees can be very potent—ranging from 58 mg to 259 mg, and even up to 564 mg, per dose.¹⁷

Food for Energy

Instead of using caffeine to push ourselves to perform despite fatigue, preventing energy drops is a wiser approach, health experts advise. Aside from sleep, our performance—and even our mood—depends on balanced blood sugar levels.^18-20

While cautioning against seeking quick blood-sugar boosts, experts recommend juices, such as pomegranate, instead of caffeine or sugar, for those in urgent need of re-energizing.

The key to properly preventing blood-glucose slumps— which can lead to fatigue, headaches, craving sweets, depression, irritability and a host of other symptoms—is the old-fashioned basics of proper nutrition. In one study, a breakfast rich in fiber and carbohydrates caused higher alertness, while high-fat meals led to lower alertness and higher caloric intake throughout the day.²¹ Another study showed that protein-rich or balanced meals, which cause less variation in blood glucose levels, improved cognitive performance.²²

Inadequate glucose is not the only thing contributing to fatigue. It can result from anemia—iron, B12, B6, or folic acid deficiency as well. Omega-3 fatty acids, leafy green vegetables, and vitamins C, E and B12 have been shown to improve memory and cognitive functioning.

Moving the Body

Even with adequate sleep and nutrition, our lack of motion can regularly put us to sleep. To prevent mental fatigue, try starting the day with exercise, taking frequent 5- to 15-second microbreaks (shoulder rolls or stretching) throughout the day, getting up and walking every two hours, and, of course, taking advantage of the lunch break to "do the opposite" of what your job entails. For people with mentally challenging occupations, experts suggest a walk or other physical exercise; for those doing physically taxing work, some brain-stimulating activities, like puzzles.

Imbalanced body postures, such as slouching, also require the body to consume more energy. In addition to adopting an "energy-efficient" standing position, with feet shoulder-width apart, and sitting straight, which helps improve circulation, take frequent 60-second "Stand up, Perk up" breaks that combine relaxation, breathing and stretching.

To those in urgent need of quick re-energizing, consider aerobic exercise instead of coffee. It's quick and easy—and it stimulates brain chemicals that give us a lift.

Whether re-energizing through sleep, nutrition, exercise or—better yet—a combination of all three, it's clear that fatigue should not be taken lightly. It's connected with depression, and antidepressants are now the fastest-growing prescribed class of medications. Instead of taking stimulants, opt for proper exercise, adequate sleep and a balanced diet.

Sources:
1. Summary of Findings of the 2007 Sleep in America Poll. www.sleepfoundation.org
2. Sleep 2006 Jun 1;29(6):831-40.
3. Sleep 2001 May 1;24(3):293-300.
4. Curr Opin Pulm Med 2006 Nov;12(6):379-82.
5. Summary of Findings of the 2005 Sleep in AmericaPoll. www.sleepfoundation.org
6. J Psychopharmacol 2005 Nov;19(6):620-6.
7. Hum Psychopharmacol 2005 Jan;20(1):47-53.
8. Hum Psychopharmacol 2006 Apr;21(3):167-80.
9. Psychopharmacology (Berl) 2005 Jun;179(4):813-25.
10. Diabetes Care 2005 Jun;28(6):1390-6.
11. J Natl Cancer Inst 2005;97:293-300.
12. Psychopharmacology(Berl) 2002 Nov;164(2):188-92.
13. Cephalalgia 2006 Sep;26(9):1080-8.
14. Am J Clin Nutr 2004 Oct;80(4):862-7.
15. JAMA 2005 Nov 9;294(18):2330-5.
16. www.cspinet.org/new/200702201.html. /> 17. J Anal Toxicol 2003 Oct;27(7):520-2.
18. Br J Nutr 2001 Mar;85(3):393-405.
19. Nutr Neurosci 2006 Jun-Aug;9(3-4):161-8.
20. Neurosci Biobehav Rev 2002 May;26(3):293-308.
21. Int J Food Sci Nutr 1999 Jan;50(1):13-28.
22. Physiol Behav 2002 Mar;75(3):411-23.

Untitled

by American Chiropractic Association

Napoleon Bonaparte once said that courage is only the second virtue in a soldier; the most important one is endurance of fatigue. Nowadays, fighting fatigue has become equally important for a growing army of people too busy or stressed to get adequate rest. In fact, according to a 2007 survey by the National Sleep Foundation (NSF), more than half of American women report getting inadequate sleep. And when too sleepy to function, 66 percent choose to "accept it and keep going."¹
Other cultures approach the problem a little differently. Many countries actively practice siesta—a 15- to 30- minute afternoon nap. Several recent studies support the beneficial effect of 10- to 30-minute naps on alertness, performance and learning ability.^2-4

Caffeine Quick Fix In the United States, however, it is caffeine—not naps—that helps 78 percent of people cope with their responsibilities.⁵ The benefits of caffeine are real: It improves mood and cognitive performance,^6-9 and coffee consumption can potentially decrease insulin secretion¹⁰ and liver cancer risk.¹¹ On the negative side, regularly consumed caffeine can increase anxiety, ¹² risk of headaches¹³ and the inflammation process.¹⁴ Cola beverages, but not coffee, also have been associated with an increased risk of hypertension. ¹⁵

Caffeine is considered toxic—causing arrhythmia, tachycardia, vomiting, convulsions, coma or even death—only in amounts exceeding 5g. While the risk of toxicity is rare, the pervasiveness of caffeine warrants some caution. Many soft drinks, for example, contain only between 20 mg and 40 mg of caffeine per an 8-oz can;¹⁶ however, today's specialty coffees can be very potent—ranging from 58 mg to 259 mg, and even up to 564 mg, per dose.¹⁷

Food for Energy

Instead of using caffeine to push ourselves to perform despite fatigue, preventing energy drops is a wiser approach, health experts advise. Aside from sleep, our performance—and even our mood—depends on balanced blood sugar levels.^18-20

While cautioning against seeking quick blood-sugar boosts, experts recommend juices, such as pomegranate, instead of caffeine or sugar, for those in urgent need of re-energizing.

The key to properly preventing blood-glucose slumps— which can lead to fatigue, headaches, craving sweets, depression, irritability and a host of other symptoms—is the old-fashioned basics of proper nutrition. In one study, a breakfast rich in fiber and carbohydrates caused higher alertness, while high-fat meals led to lower alertness and higher caloric intake throughout the day.²¹ Another study showed that protein-rich or balanced meals, which cause less variation in blood glucose levels, improved cognitive performance.²²

Inadequate glucose is not the only thing contributing to fatigue. It can result from anemia—iron, B12, B6, or folic acid deficiency as well. Omega-3 fatty acids, leafy green vegetables, and vitamins C, E and B12 have been shown to improve memory and cognitive functioning.

Moving the Body

Even with adequate sleep and nutrition, our lack of motion can regularly put us to sleep. To prevent mental fatigue, try starting the day with exercise, taking frequent 5- to 15-second microbreaks (shoulder rolls or stretching) throughout the day, getting up and walking every two hours, and, of course, taking advantage of the lunch break to "do the opposite" of what your job entails. For people with mentally challenging occupations, experts suggest a walk or other physical exercise; for those doing physically taxing work, some brain-stimulating activities, like puzzles.

Imbalanced body postures, such as slouching, also require the body to consume more energy. In addition to adopting an "energy-efficient" standing position, with feet shoulder-width apart, and sitting straight, which helps improve circulation, take frequent 60-second "Stand up, Perk up" breaks that combine relaxation, breathing and stretching.

To those in urgent need of quick re-energizing, consider aerobic exercise instead of coffee. It's quick and easy—and it stimulates brain chemicals that give us a lift.

Whether re-energizing through sleep, nutrition, exercise or—better yet—a combination of all three, it's clear that fatigue should not be taken lightly. It's connected with depression, and antidepressants are now the fastest-growing prescribed class of medications. Instead of taking stimulants, opt for proper exercise, adequate sleep and a balanced diet.

Sources:
1. Summary of Findings of the 2007 Sleep in America Poll. www.sleepfoundation.org
2. Sleep 2006 Jun 1;29(6):831-40.
3. Sleep 2001 May 1;24(3):293-300.
4. Curr Opin Pulm Med 2006 Nov;12(6):379-82.
5. Summary of Findings of the 2005 Sleep in AmericaPoll. www.sleepfoundation.org
6. J Psychopharmacol 2005 Nov;19(6):620-6.
7. Hum Psychopharmacol 2005 Jan;20(1):47-53.
8. Hum Psychopharmacol 2006 Apr;21(3):167-80.
9. Psychopharmacology (Berl) 2005 Jun;179(4):813-25.
10. Diabetes Care 2005 Jun;28(6):1390-6.
11. J Natl Cancer Inst 2005;97:293-300.
12. Psychopharmacology(Berl) 2002 Nov;164(2):188-92.
13. Cephalalgia 2006 Sep;26(9):1080-8.
14. Am J Clin Nutr 2004 Oct;80(4):862-7.
15. JAMA 2005 Nov 9;294(18):2330-5.
16. www.cspinet.org/new/200702201.html. /> 17. J Anal Toxicol 2003 Oct;27(7):520-2.
18. Br J Nutr 2001 Mar;85(3):393-405.
19. Nutr Neurosci 2006 Jun-Aug;9(3-4):161-8.
20. Neurosci Biobehav Rev 2002 May;26(3):293-308.
21. Int J Food Sci Nutr 1999 Jan;50(1):13-28.
22. Physiol Behav 2002 Mar;75(3):411-23.

3 Popular Chiropractic Care Technologies

The idea that a vancouver wa chiropractor would make an “adjustment” along your back and spine might have you believing this is purely a hands-on type of practice. However, there are actually several different technologically advanced devices that help a chiropractor make a complete assessment of their patients’ conditions.

A thermal scanner is used to measure various degrees of skin temperature. With these measurements, a chiropractic doctor can assess a patient’s autonomic nervous system function to determine where the hot zones of pain or tenderness are indicated. The information collected by a thermal scanner is compared against the data compiled by the Journal of Neurosurgery and helps provided a targeted approach for adjustments.

The Algometer is another device that puts into practice the very best of health informatics. This is the melding of computer science and health care. The Algometer tests for the sensitivity of paraspinal tissues. The readouts then allow the doctor to determine the exact level of pressure that should be applied to tender areas. This is referred to as the Pressure Pain Threshold, or PPT. Letting the Algometer map a patient’s back allows for a more informed approach for physical therapy.

Finally, a Pulse Wave Profiler, or PWP, is another device that can help measure the autonomic nervous system through the recording of a patient’s heart rate variability measurements. A vancouver wa chiropractor can use an accurate HRV reading to assess the baseline of a patient’s resting state versus their pain levels. These readings can then provide the patient with a sense of how effective their treatment has been when they can compare the before and after numbers.

Getting Chiropractic Adjustments during Pregnancy

Many pregnant women experience back pain. Some experience it just towards the end of the pregnancy as their belly gets large with the growing baby while others experience it during the entire pregnancy. Many don't realize, however, that this pain can be minimized by getting adjusted by a chiropractor.

Chiropractic care is perfectly safe for both the pregnant woman and her fetus. In fact, the risks in being adjusted are the same for pregnant women as they are for anyone else seeing a chiropractor. Chiropractors versed in the art of adjusting a pregnant woman have tables that can be moved around so that even when the woman is on her chest, there is no pressure put on the belly. It's actually nice for most pregnant women because this is one of the few times during her pregnancy that she can lay like this.

Adjustments not only help with back pain; they can also help make sure the body is in alignment, which will make delivery easier as well. For women who have babies that are breech, being adjusted can also help turn the child so he or she is in the right position for delivery. The techniques used are 97 percent affective for turning the baby, which is a real benefit to the pregnant mother and make delivery easier, decreasing the chances of needed a cesarean section.

Any relief is welcome during a pregnancy; pregnant women need all the help they can get to find relief and increase the chances of a successful delivery.

For more information contact your local Vancouver Chiropractic Care Center

 

Source: americanchiro.org

Chiropractic Approach to Ear Infections

<img src="http://t3.gstatic.com/images?q=tbn:ANd9GcSDam2kaZt15Nlsw36knyoGa3ViOrz7J2qwZkaM05whikgNnGbQXA" alt="ear infection" style="float:left; margin:0px 15px 15px 0px;"/>

<small>by The American Chiropractic Association</small>

<p>Ear problems can be excruciatingly painful, especially in children. With 10 million new cases every year, ear infections (otitis media) are the most common illness affecting babies and young children and the number one reason for visits to the pediatrician—accounting for more than 35 percent of all pediatric visits. </p>

<p>Almost half of all children will have at least one middle ear infection before they're a year old, and two-thirds of them will have had at least one such infection by age 3. The symptoms can include ear pain, fever, and irritability. Otitis media can be either bacterial or viral in origin, and frequently results from another illness such as a cold. For many children, it can become a chronic problem, requiring treatment year after year, and putting the child at risk of permanent hearing damage and associated speech and developmental problems. </p>

<p>Standard treatment for most cases of otitis media is with antibiotics, which can be effective if the culprit is bacterial (antibiotics, of course, do nothing to fight off viruses). But, according to many research studies, antibiotics are often not much more effective than the body's own immune system. And repeated doses of antibiotics can lead to drug-resistant bacteria that scoff at the drugs, while leaving the child screaming in pain. </p>

<p>Frequent ear infections are also the second most common reason for surgery in children under 2 (with circumcision being the first). In severe cases—for example, when fluids from an ear infection haven't cleared from the ear after several months, and hearing is affected—specialists sometimes prescribe myringotomy and tympanostomy, more commonly known as "ear tubes." During the surgical procedure, a small opening is made in the eardrum to place a tube inside. The tube relieves pressure in the ear and prevents repeated fluid buildup with the continuous venting of fresh air. In most cases, the membrane pushes the tube out after a couple of months and the hole in the eardrum closes. Although the treatment is effective, it has to be repeated in some 20 to 30 percent of cases. And this kind of surgery requires general anesthesia, never a minor thing in a small child. If the infection persists even after tube placement and removal, children sometimes undergo adenoidectomy (surgical removal of the adenoids)—an option that is effective mostly through the first year after surgery.</p>

<p>Before yet another round of "maybe-they'll-work-and-maybe-they-won't" antibiotics or the drastic step of surgery, more parents are considering chiropractic to help children with chronic ear infections. Dr. Joan Fallon, a chiropractor who practices in Yonkers, New York, has published research showing that, after receiving a series of chiropractic adjustments, nearly 80 percent of the children treated were free of ear infections for at least the six-month period following their initial visits (a period that also included maintenance treatments every four to six weeks). </p>

<p>"Chiropractic mobilizes drainage of the ear in children, and if they can continue to drain without a buildup of fluid and subsequent infection, they build up their own antibodies and recover more quickly," explains Dr. Fallon. She'd like to see her pilot study used as a basis for larger-scale trials of chiropractic as a therapeutic modality for otitis media. </p>

<p>Dr. Fallon uses primarily upper-cervical manipulation on children with otitis media, focusing particularly on the occiput, or back of the skull, and atlas, or the first vertebra in the neck. "Adjusting the occiput, in particular, will get the middle ear to drain. Depending on how chronic it's been and on where they are in their cycle of antibiotics, children generally need to get through one bout of fluid and fight it off themselves." That means, for the average child, between six and eight treatments. If a child's case is acute, Dr. Fallon will check the ear every day, using a tympanogram to measure the ear and track the movement of the eardrum to make sure that it's draining. "I'll do adjustments every day or every other day for a couple of days if they're acute, and then decrease frequency over time." </p>

<p>Dr. Fallon, whose research garnered her the acclaim of childrearing magazines like Parenting and Baby Talk , often sees great success when she treats a child for otitis media. "Once they fight it themselves, my kids tend to do very well and stay away from ear infections completely. Unless there are environmental factors like smoking in the house, an abnormally shaped Eustachian tube, or something like that, they do very well," she says. </p>

<p>"I have two large pediatric groups that refer to me on a regular basis. In the winter, when otitis is most prevalent, I see five or six new children each week from each group," says Dr. Fallon. "It's safe and effective and something that parents should try, certainly before inserting tubes in their children's ears." </p>

<p>Chiropractic Care Can Help... Talk to your doctor of chiropractic about your child's ear infections. Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages and will use a gentler type of treatment for children. In addition, doctors of chiropractic can also prescribe exercises designed to help children develop strong muscles, along with instruction in good nutrition, posture and sleeping habits. </p>

Advice For Parents: Children Need to Practice Good Computer Ergonomics Too

 by The American Chiropractic Association 

At least 70 percent of America's 30 million elementary school students use computers, according to a recent New York Times article. As a result of this increased usage, doctors of chiropractic are treating more young patients suffering from the effects of working at computer stations that are either designed for adults or poorly designed for children. Many children are already suffering from repetitive motion injuries (RMI) such as carpal tunnel syndrome and chronic pain in the hands, back, neck and shoulders.

A recently published study conducted by a team of researchers from Cornell University found that 40 percent of the elementary school children they studied used computer workstations that put them at postural risk. The remaining 60 percent scored in a range indicating "some concern."

"Emphasis needs to be placed on teaching children how to properly use computer workstations," stated Dr. Scott Bautch, past president of the American Chiropractic Association's Council on Occupational Health. "Poor work habits and computer workstations that don't fit a child's body during the developing years can have harmful physical effects that can last a lifetime. Parents need to be just as concerned about their children's interaction with their computer workstations as they are with any activities that may affect their children's long-term health," added Dr. Bautch.

What can you do?
To reduce the possibility of your child suffering painful and possibly disabling injuries, the American Chiropractic Association (ACA) and its Council on Occupational Health offer the following tips:

• If children and adults in your home share the same computer workstation, make certain that the workstation can be modified for each child's use.


• Position the computer monitor so the top of the screen is at or below the child's eye level. This can be accomplished by taking the computer off its base or stand, or having the child sit on firm pillows or phone books to reach the desired height.


• Make sure the chair at the workstation fits the child correctly. An ergonomic back cushion, pillow or a rolled-up towel can be placed in the small of the child's back for added back support. There should be two inches between the front edge of the seat and the back of the knees. The chair should have arm supports so that elbows are resting within a 70- to 135-degree angle to the computer keyboard.


• Wrists should be held in a neutral position while typing - not angled up or down. The mousing surface should be close to the keyboard so your child doesn't have to reach or hold the arm away from the body.


• The child's knees should be positioned at an approximate 90- to 120-degree angle. To accomplish this angle, feet can be placed on a foot rest, box, stool or similar object.


• Reduce eyestrain by making sure there is adequate lighting and that there is no glare on the monitor screen. Use an antiglare screen if necessary.


• Limit your child's time at the computer and make sure he or she takes periodic stretch breaks during computing time. Stretches can include: clenching hands into fists and moving them in 10 circles inward and 10 circles outward; placing hands in a praying position and squeezing them together for 10 seconds and then pointing them downward and squeezing them together for 10 seconds; spreading fingers apart and then closing them one by one; standing and wrapping arms around the body and turning all the way to the left and then all the way to the right.


• Your child's muscles need adequate hydration to work properly and avoid injury. Encourage your child to drink four 8-ounce glasses of water a day. Carbonated beverages, juices and other sweet drinks are not a substitute.


• Urge your child's school or PTA officials to provide education on correct computer ergonomics and to install ergonomically correct workstations.


• "If your child continues to complain of pain and strain from sitting at a computer, see a doctor of chiropractic," urges Dr. Bautch. "A chiropractor can help alleviate your child's pain and help prevent further injury."

Stop Drinking Diet Soda and Save yourself a lot of heart ache...literally!

Two new studies have linked diet soda to poorer health.

In one study, people who drank two or more diet sodas a day experienced waist size increases that were six times greater than those of people who didn't drink diet soda. A second study that found that aspartame (NutraSweet) raised blood sugar levels in diabetes-prone mice.

According to The Week:

"... [R]esearchers speculate that the artificial sweeteners warp appetite, leaving diet soda drinkers hungry for unhealthy treats ... The results were the same for all diet soda drinkers, even after factors such as exercise, social class, education, and smoking were taken into account."

Diet soda is easily one of the biggest health scams preying on well-meaning dieters looking for a sweet calorie-free beverage. Nearly 927 million cases of Diet Coke, and another 892 million cases of Diet Pepsi, were sold in 2010. If you bought one or more of those millions, please realize you would be better off flushing that money down the toilet, as at least then you would not be harming your health.

Diet Soda Drinkers Get a Whopping 70-500 Percent Greater Increase in Waist Size

A study by researchers at the University of Texas Health Science Center at San Antonio, presented at a recent meeting of the American Diabetes Association, has added to growing research that diet soda is not a "guilt-free" treat at all. Instead, after following 474 diet soda drinkers for nearly 10 years, they found that their waists grew 70 percent more than the waists of non-diet soda drinkers. Further, those who drank two or more diet sodas a day had a 500 percent greater increase in waist size!

As you may know, your waist size is not only a matter of aesthetics, but also a powerful indicator of a build-up of visceral fat, a dangerous type of fat around your internal organs that is strongly linked with type 2 diabetes and heart disease. Your waist size is a far more accurate predictor of your heart risks than even your body mass index (BMI), so any habit that has the potential to increase your waist size by 500 percent more than someone who does not have that habit is one worth breaking.

A second study by some of the same researchers also revealed that mice eating food laced with the artificial sweetener aspartame had higher blood sugar levels than mice eating food without it, which suggests it may increase your risk of diabetes and metabolic syndrome. In a statement, the researchers noted:

"These results are consistent with data from community-based epidemiologic studies in which the consumption of diet sodas was shown to be associated with increased incidence of metabolic syndrome and diabetes. They suggest that aspartame exposure may in fact directly contribute to increased blood glucose levels, and thus may contribute to the associations observed between diet soda consumption and the risk of diabetes in humans."

You May be Fooled by Diet Soda … but Your Brain Isn't

Clearly, if you are still opting for diet soda because you believe it is healthier than regular soda, you are doing yourself a great disservice. Regular soda is by no means a healthy choice either … but please don't fall into the trap of believing that diet soda is "healthy" just because it's calorie-free. As Professor Helen Hazuda, an author of the above studies, told the Daily Mail:

"They may be free of calories but not of consequences."

Indeed, it was six years ago now that research by Sharon P. Fowler, MPH, who was also involved in the new studies noted above, and colleagues found that your risk of obesity increases by 41 percent for each can of diet soda you drink in a day.

So what is going on?

Substances like Splenda and aspartame may have zero calories, but your body isn't fooled. When it gets a "sweet" taste, it expects calories to follow, and when this doesn't occur it leads to distortions in your biochemistry that may actually lead to weight gain.

As far as "sweetness satisfaction" in your brain is concerned, it can tell the difference between a real sugar and an artificial one, even if your conscious mind cannot. Artificial sweeteners tend to trigger more communication in the brain's pleasure center, yet at the same time provide less actual satisfaction. So when you consume artificial sweeteners, your body craves more, as well as real sugar, because your brain is not satisfied at a cellular level by the sugar imposter. There is even research suggesting that artificial sweetener use may ruin your body's ability to control calories, thus boosting your inclination to overindulge.

Diet Soda is Not a "Healthier" Alternative

There are other reasons aside from weight gain to think twice before drinking diet soft drinks. In fact, there are already hundreds of published studies linking artificial sweeteners like aspartame, which is widely used in diet soda, to serious health complications. Cori Brackett's documentary film Sweet Misery is an excellent summary of the problems with aspartame.

You can also view my interview with Victoria Innes-Brown, who over a 2.5-year period performed a set of meticulous and detailed animal experiments, documenting the effects of using aspartame liquid comparable to diet soda. This included not only large tumors but also neurological effects, paralysis, skin disorders and symptoms of cerebral palsy.

Recent research has also linked diet soda consumption to higher rates of strokes, heart attacks and other lethal vascular events as well as metabolic syndrome.

There is literally enough evidence showing the dangers of consuming artificial sweeteners to fill an entire book -- which is exactly why I wrote Sweet Deception. If you or your loved ones drink diet beverages or eat diet foods, this book will explain how you've been deceived about the truth behind artificial sweeteners like aspartame and sucralose

Are You Addicted to Diet Soda?

It's very possible to become addicted to diet soda, and this likely has to do with the blurring of your brain's ability to respond to both real and artificial sugars. According to Harold C. Urschel, an addiction psychiatrist in Dallas, in a CNN article:

"You think, 'Oh, I can drink another one [diet soda] because I'm not getting more calories. Psychologically, you're giving yourself permission."

Yet the satisfaction your brain receives from the artificial sweetener doesn't measure up to the satisfaction provided by real sugar. According to Martin P. Paulus, MD on CNN:

"Your senses tell you there's something sweet that you're tasting, but your brain tells you, 'Actually, it's not as much of a reward as I expected.' The consequence might be that the brain says, 'Well, I'll have more of this."

"Artificial sweeteners have positive reinforcing effects -- meaning humans will work for it, like for other foods, alcohol, and even drugs of abuse. Whenever you have that, there is a potential that a subgroup of people ... will have a chance of getting addicted."

If you're finding it difficult to ditch diet soda, your emotional connection to cravings might be an important factor for you. One of the most profound methods I know of for diminishing the effects of food cravings is the Emotional Freedom Technique (EFT), and particularlyTurbo Tapping, which is a refinement of EFT that allows you to resolve emotional aspects of an addictive problem in a short period of time. I strongly recommend giving this technique a try if you can't kick your diet soda habit.

Once you have broken your addiction, you may be able to introduce the natural sweetener Stevia, which can be used to make your own drinks and food dishes. My favorites are the liquid stevias that come in flavors like English Toffee and French Vanilla, which you can even add to seltzer water to make a far healthier soda alternative.

 

Pain Relief without the Side Effects

by Ellen Blomerth, D.C.

"They've taken away my pain medication," George, an elderly patient worried. "Now my arthritis pain is returning. What am I going to do? I hurt so much, but the side effects could kill me". What can people like George do?

George, like millions of other arthritis sufferers, is rightly concerned about the safety of a number of anti-inflammatories called Cox-2-Inhibitors. A warning is out about the popular arthritis drug Celebrex, as it increased heart attacks in a recent study. This is the same class of drugs that contains Vioxx, which was pulled from the market due to an increased risk of heart attack and stroke, and Bextra, which had a heart warning added to its label this year. George and people like him are searching for safe pain relief. Fortunately there are natural alternatives that are safe, and without the life-threatening side effects.

First among these is chiropractic care. Chiropractic is the largest drug-free, natural healing profession in the United States. It has been around for over 100 years. Modern doctors of Chiropractic are highly trained health care providers. What can a chiropractor do for arthritis and other muscle and joint type pains? Quite a lot actually.

Even for people with chronic pain, research has shown a benefit with chiropractic care. The type of care that chiropractors are so highly trained to provide, has been shown to improve spinal function and reduce pain. A recent study comparing the Cox-2 iIhibitors Vioxx/Celebrex/Bextra to chiropractic spinal adjusting for the treatment of chronic spinal pain was published in July 2003 in Spine. Spine is the world's number one orthopedic journal. It was proven that chiropractic spinal adjusting was better than 5 times more effective in treating chronic spinal pain than were the Cox-2 Inhibitors. In addition, the drugs resulted in more patients experiencing adverse reactions, side effects, than pain relief during the study period. Chiropractic spinal adjusting resulted in far superior results with no adverse reactions.

Modern chiropractic has evolved over the years to include many ways to safely treat elderly patients, even frail elders. Other methods some chiropractors use also include nutritional advice as some foods encourage the inflammation that causes pain. Other foods encourage our bodies to produce their own anti-inflammatory hormones. There are safe nutrients now available that further enhance our body's production of these innate anti-inflammatories. And because our body makes the anti-inflammatory itself, there are no side effects.

Prevention is always worth a pound of cure. Chiropractic care has now been shown to reduce the effects of aging on the spine. Exciting new research proves that spinal manipulation prevents the loss of joint function and the arthritic changes that accompany it as we age.

"The benefits of spinal manipulation are well documented in the scientific literature and research continues to establish the efficacy of chiropractic care", notes Dr. Howard Ewert, Research Chair for the Massachusetts Chiropractic Society. "However, unfortunately, the media does not adequately inform the public about the safety and effectiveness of chiropractic." Dr. Ewert led a dedicated team of chiropractors in compiling supporting research studies for chiropractic care. The MassChiro.org Research library is now a clearinghouse for the health care consumer. It was also created to inform and educate the allied health professional, the legislator and the Third Party Pay (insurance company) official in making more informed decisions about including chiropractic in a team approach to health.

Help your family and friends learn more about what chiropractic can do for them.

Sleep Ergonomics

"Sleep ergonomics" refers to our postures and positions during sleep. They either help us rest in safe mechanical positions for joints or they stress joints to the point that we wake up with more aches and pains than we fell asleep with. Sleeping position matters. Poor-quality sleep is proven to negatively affect overall health.

Sleeping Positions to Reduce Back Pain

It is possible and desirable to take strain off your back by making simple changes in sleeping posture. The healthiest sleeping position is on your side. If that's how you sleep, draw your legs up slightly toward your chest and put a pillow between your legs. Some people even use a full-length body pillow to help maintain balance. Try not to put weight on your arms. This causes circulatory problems and a related pins-and needles sensation. Instead, try crossing them in a braced position. If you sleep on your back, it is best to place a pillow under your knees to help maintain the normal lowerback curvature. You might try placing a small rolled towel under the small of the back for more support. Be aware that sleeping on your stomach is generally bad for your back. In this position, the cervical spine undergoes considerable strain, which can cause nerve compression, muscular imbalance and muscle pain. If you can't sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Also place a pillow under your head if it doesn't cause back strain. Otherwise, try sleeping without a head pillow.

Sleeping Babies

Parents sleep better when babies sleep well. The experts recommend against bed-sharing as it can increase the infant's risk of Sudden Infant Death Syndrome (SIDS). The most important measure you can take to help protect your infant from SIDS is this: Place your baby on his or her back to sleep in the crib. The prevalence of SIDS has decreased, due in part to educational campaigns. However, SIDS remains the leading cause of death for infants in the first year of life in developed countries.1 At highest risk are babies who are suddenly switched to stomach sleeping after getting used to sleeping on their backs.

Mattresses and Pillows

Your mattress and pillow should support your body in its natural position, allowing it to rest and recover from the day's activities. The best mattresses are designed to conform to the spine's natural curves and keep the spine in alignment. Some sleep experts recommend supportive memory-foam mattresses for this purpose. A recent study investigated how spine support affects sleep in healthy subjects. It found that the relationship between bedding and sleep quality is affected by individual physical features, dimensions, and sleep posture.2In particular, results indicated that a sagging sleep system negatively affects sleep quality. Maintain your mattress. Remember to turn your mattress over every few months. If possible, replace the mattress after five to seven years of regular use. If you feel springs or bumps beneath the surface when you're lying on the bed, or you and your partner unintentioanlly roll toward the middle of the bed, it's time to go shopping for a new mattress. A wornout mattress can reduce the quality of sleep and make back problems worse. You may also find that the mattress is to blame for insomnia if you notice yourself sleeping better in another bed—in a hotel, for example. Pillows matter. An ergonomic pillow is designed to accommodate the user's sleeping position and to minimize any associated tension that may result from prolonged time spent in one position. Ergonomic pillows are shaped differently from regular pillows. They are often made of foam or similar form-retaining material that offers greater support. Most ergonomic pillows are used for sleep, although some are used for lower back support while sitting. They vary in size from small neck pillows used for long car trips or flights to very large full-body pillows meant to cradle the entire body during sleep. A healthful pillow is designed to keep the spine in natural alignment, which minimizes stress on the body. Most people do not maintain neutral positions while they sleep. This creates tension at problem spots like the neck and the lower back, resulting in pain in either or both of these areas. An ergonomic pillow can often correct such problems. A pillow of the wrong size can cause or aggravate neck and shoulder problems. When you sleep on your side, the pillow should fill the space between the head and mattress so that the cervical spine is in line with, and an extension of, the spine. The pillow should support the head, neck and shoulders and adapt to the contours of these areas. This will optimize your sleeping position throughout the night. A pillow also should be hypo-allergenic.

Sleeping Positions When Pregnant

Pregnant women should avoid sleeping on their backs as this can lead to backaches, as well as problems with breathing, the digestive system, hemorrhoids, low blood pressure, and a decrease in circulation to the heart and baby.3 This is a result of the abdomen resting on the intestines and major blood vessels (e.g., the aorta and vena cava). Pregnant women also should avoid sleeping on the stomach, especially when further along in pregnancy, because of physical changes to the abdomen. Several ergonomic products are designed to help pregnant women sleep more comfortably. For example, a cradle sleeping pillow is engineered to help pregnant women relax and get comfortable enough to fall asleep. These pillows are made of various densities and heights and provide extra support to the shoulders, neck, and arms. A sleeping bean is a full-length pillow designed to help a pregnant woman sleep on her side with adequate support.

References:

1. 1. Mayo Foundation for Medical Education and Research.
2. 2.Verhaert et al. Ergonomics in bed design: theeffect of spinal alignment on sleep parameters. Ergonomics. 2011 54(2):169-78.
3. 3. www.pregnancy.org/article/sleeping-positionsduring-pregnancy.>

Lori Burkhart, Writer

This patient information page is a public service of the Journal of the American Chiropractic Association. The information and recommendations appearing on this page are appropriate in most instances, but they are not a substitute for a diagnosis by a specialist. For specific information concerning your health condition, consult your doctor of chiropractic.

iPods, Blackberries, Cell Phones - a literal pain in the neck!

Cell phones, Blackberries, I-Pods and handheld games have Americans spending a lot of time peering down at their laps. While the gadgets are a source of entertainment and help keep people connected to friends and coworkers, handheld devices are also a source of muscle pain and injury.

"I have seen a dramatic increase in the number of people complaining of pain as a result of their handheld devices," said Dr. Keith Overland, a chiropractor from Norwalk, Conn. Dr. Overland says most of his patients don't realize how much looking down at a gadget can worsen neck, back and shoulder problems.

"We actually ask patients to hold the device in their hands and then take a look at the way they're holding their body," Dr. Overland noted. "We can see almost immediately the cause of their pain – poor posture and overused muscles."

To help lessen muscle soreness caused by popular handheld devices, Dr. Overland and the American Chiropractic Association suggest the following:

• Practice good posture when using any handheld device. Sit in a chair that provides solid back support and keep feet comfortably on the floor.
• Spend 10 minutes or less with your head tilted down looking at the device, and when possible hold the gadget at eye level.
• When at home or in the office, connect the device to your keyboard or computer.
• Take frequent breaks and alternate activities that use different muscle groups.
• Watch for warning signs of overuse such as headaches, fatigue or muscle pain.

If you continue to feel soreness, pain or muscle strain after following these tips, it may be time to visit Bridge Chiropractic.

Build a Natural Defense Against Cold and Flu This Winter

With cold weather knocking on the door, many are concerned about falling victim to colds and flu. Flu vaccine—the most effective way to prevent the flu, according to the Centers for Disease Control and Prevention—remains a controversial subject. First, most flu vaccines still contain thimerosal, a mercury-based preservative. Second, because of the unpredictability of upcoming flu strains, the available vaccine often doesn't match the strain of flu that hits the population.

But even if the vaccine corresponds with the circulating flu strain, it is not that effective. A recent study found that the overall effectiveness of vaccines against flu-like illness in the elderly was 23 percent when vaccine matching was good, and "not significantly different from no vaccination when matching was poor or unknown." Well-matched vaccine, however, may effectively prevent pneumonia and decrease hospitalization rates due to pneumonia or flu, according to the study.

Some believe that the best protection from flu is flu itself. Recent research shows that the theory may actually have validity. In the past 20 years, deaths from flu in the elderly—the group most vulnerable to flu consequences—have decreased. At the same time, flu vaccination has increased by 45 to 50%. Researchers concluded, however, that flu vaccine didn't help decrease deaths from flu—people simply acquired natural immunity to the emerging strain of flu, which resulted in fewer flu-related deaths.

With flu vaccine effectiveness unclear, many are looking into natural ammunition against winter viruses.

Garlic
Garlic has been used as a health food for more than 5,000 years and touted for its antibiotic properties and effect on allergies, cancer and general immunity. Research shows that it improves cardiovascular health and inhibits carcinogenic activity. In addition, a recent study found that a group of people treated with an allicin-containing garlic supplement for a period of 12 weeks between November and February had significantly fewer colds than the group that took a placebo (24 colds vs. 65) and recovered faster if infected.

In the group treated with the garlic supplement, 24 people came down with the common cold, which lasted for 1.52 days, compared with 65 people in the no-treatment group who had colds that lasted 5 days on average.

Garlic therapy should be discontinued at least two weeks prior to surgery to prevent excessive bleeding. People on anticoagulants should consult their physicians.

Vitamin C
The role of vitamin C in the prevention and treatment of respiratory infections has been widely researched. The verdict, however, is not in yet. Some studies suggest that vitamin C can affect the duration or severity of symptoms. Others have shown no effect on the symptoms, but suggested that vitamin C can reduce susceptibility to colds.

A recent study compared 29 clinical trials in which participants received 200 mg or more of vitamin C daily. The researchers found that vitamin C prevented flu or colds in people who were exposed to "brief periods of severe physical exercise and/or cold environments." In those who regularly take vitamin C, they concluded that vitamin C plays some role in their defense mechanisms, helping them to recover from their colds faster and reducing the severity of symptoms. People with kidneys disease should not use vitamin C.

Echinacea
Echinacea has been widely used to prevent and treat colds. Research on the plant, however, has produced conflicting results. A recent study that focused on 3 preparations from echinacea root found no clinically significant effects on the common cold. The critics of the study believe, however, that the dose of 900 mg per day was too low.

Echinacea treatment may lead to minor and uncommon abdominal upset, nausea and dizziness. It may be contraindicated in people with autoimmune conditions or HIV.

Tea
Green and black teas have been studied for their effects on the cardiovascular system and cancer. Both show promising results. A recent Harvard study looked at tea's role in boosting the immunity system. Participants who drank five cups of black tea a day for 2 to 4 weeks increased their levels of interferon, an important immune defense hormone—up to 4 times normal levels. Drinking the same amount of coffee for 12 weeks produced no such effects. The researchers suggest that the key was in L-theanine, a substance in tea that increases immune response in fighting bacteria, infection, viruses and fungi. Excessive doses may cause insomnia, headache, dizziness, and diarrhea.

Zinc Lozenges
Zinc lozenges are another home remedy for fighting winter viruses. Although research on this remedy is conflicting, a recent study on zinc gluconate glycine lozenges in school-aged children showed shorter cold duration and fewer colds with the therapy. Zinc lozenges, however, come in different formulations, and more research is needed to assess their effectiveness. In addition, long-term use of zinc lozenges may lead to problems, including impairing the body's immune responses. Excessive zinc in the diet can lead to copper deficiency and may also decrease the levels of HDL ("good") cholesterol in the blood.

Stress Reduction
Because research on natural remedies' role in fighting respiratory infections shows conflicting results, scientists turn to another powerful factor that influences health—stress. Here's what research shows:

• Chronic stress, such as unemployment or interpersonal difficulties with family and friends that last a month or longer, may substantially increase the risk of catching cold
• Children with a history of recurrent colds and flu have higher rates of exposure to stressful experiences, stress-prone personality traits, and signs of emotional disturbance than healthy children
• Stress management reduces the duration of flu and colds

Acupuncture may be effective against preventing and curing the common cold, as well.

Many chiropractors have also noticed that chiropractic adjustments have helped prevent or reduce the duration of their patients' colds. Preliminary results of an ongoing chiropractic study show that chiropractic may increase immunoglobulin A levels and that it decreases the levels of glucocorticoid cortisol, a major component of stress. Chiropractic may affect the common cold through stress reduction; however, more research is needed to confirm this.

Proper Preparation for Winter Outdoor Fun to Prevent Injuries

When snow, ice and frigid weather blast into town, watch out, says the American Chiropractic Association (ACA). Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is not in condition. Winter sports like skating, skiing and sledding can cause painful muscle spasms, strains or tears if you're not in shape. Even shoveling snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks and wearing the wrong kinds of clothing can all pose the potential for spasms, strains and sprains.

Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a great deal of pain. As muscles and blood vessels contract to conserve the body's heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable,

can help avoid injury and costly health care bills.

"Simply put, warming up is essential," says Olympic speedskating gold and silver medalist Derek Parra. "In fact, when pressed for time, it's better to shorten the length of your workout and keep a good warm-up than to skip the warm-up and dive right into the workout. Skipping your warm-up is the best way to get hurt." Parra, who took both the gold and silver medals during the 2002 Winter Olympics in Salt Lake City, UT, adds that, "You can complete a good warm-up in 15-20 minutes. And believe me, it will make your workout more pleasant and safe."

Derek Parra and the ACA suggest that you start with some light aerobic activity (jogging, biking, fast walking) for about 7-10 minutes. Then follow these tips to help you fight back the winter weather:

• Skiing - do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again.
• Skating - do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.
• Sledding/tobogganing - do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. Either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.
• Don't forget cool-down stretching for all of these sports - At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches, or repetitive squatting movements to restore flexibility.

After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.

If you continue to feel soreness, pain or strain after following these tips, it may be time to visit a doctor of chiropractic. "I've always believed in chiropractic care," says Parra. "I've used a lot of other treatments for injuries and pain, but the problem doesn't get fixed until I go to a doctor of chiropractic."