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.