Browsed by
Category: Caring For Yourself

Benefits of Zinc

Benefits of Zinc

Muscular body builderZinc is the second-most common mineral in the human body (after iron) and is found in every one of our cells. It plays a vital role in many of the body’s functions, so ensuring that you get enough zinc in your diet is important. It is essential for helping the body to heal and for the maintenance of a healthy immune system. It is also important is supporting the senses (taste, sight and smell), blood clotting and healthy thyroid function.

Zinc is one of the most important minerals for fertility and general reproductive health. It is necessary for proper levels of testosterone in men and the maintenance of a healthy libido. The mineral also plays a key role in the healthy development of sperm, and abundant levels of zinc have been shown to be protective of the prostate, reducing the risk of prostate cancer. The belief that oysters have aphrodisiac properties actually does have some basis in truth. Oysters have one of the highest concentrations of zinc of any food. In women it regulates estrogen and progesterone and supports the proper maturation of the egg in preparation for fertilization.

Ensuring you have an adequate level of zinc can help reduce your risk of insulin sensitivity, one of the precursors to diabetes. It supports T-cell function, which boosts the immune system when the body is under attack by bacteria and viruses.

Zinc deficiency is not common in the developed world, but those with anorexia, alcoholics, the elderly and anyone with a malabsorption syndrome such as celiac disease or Crohn’s disease is at higher risk. Zinc deficiency symptoms include frequent colds, poor wound healing, poor growth, loss of appetite, weight loss, dermatitis, psoriasis, hair loss, white spots on the nails, night blindness and depression.

Following is the recommended daily intake of zinc for different age groups:

Infants birth – 6 months: 2 mg/day

Infants 7 – 12 months: 3 mg/day

Children 1 – 3 years: 3 mg/day

Children 4 – 8 years: 5 mg/day

Children 9 – 13 years: 8 mg/day

Adolescent boys 14 – 18 years: 11 mg/day

Adolescent girls 14 – 18 years: 9 mg/day

Men 19 years and older: 11 mg/day

Women 19 years and older: 8 mg/day

Pregnant women 14 – 18 years: 12 mg/day

Pregnant women 19 years and older: 11 mg/day

Breastfeeding women 14 – 18 years: 13 mg/day

Breastfeeding women over 18 years: 12 mg/day

Children should never be given zinc supplements without first consulting with a pediatrician. If supplements are necessary, a copper supplement should be taken as well, as a high intake of zinc can deplete levels of copper.

You should be able to get adequate zinc from eating a healthy, balanced diet rich in whole foods. The body absorbs between 20% and 40% of the zinc present in food. The best sources of zinc are oysters, red meat, poultry, fish, shellfish, cheese, legumes (such as soybeans, black-eyed peas and peanuts), cooked greens and seeds (such as pumpkin and sunflower).

Remember that Zinc is especially important for the winter months!

 

How Much Screen Time Should Kids Get?

How Much Screen Time Should Kids Get?

watching televisionIn life, it’s nearly always possible to have too much of a good thing, and moderation is usually the right common-sense prescription (no matter what the advertisers say). Screen time is no exception. But how much is too much? That’s the question many parents are asking…

There’s no doubt that a little bit of time watching TV, working on a computer, playing video games or using a tablet or smartphone can be useful. However, it’s also become increasingly clear that long, uninterrupted periods of screen time can cause real problems. This can be a result of the screen-watching activity itself as well as what’s NOT happening while an individual is focused on the screen. While there’s growing evidence that both adults and children are at risk, the rest of this article will focus on kids and what their parents need to know.

Most young children aren’t very good at moderating their behavior or setting their own limits. This means that it’s ultimately an adult’s responsibility to do it for them until they can exercise their own good judgment. And this is true EVEN THOUGH IT TAKES TIME AND EFFORT FROM THE ADULT AND IS OFTEN INCONVENIENT. As tempting as it may be to use devices with screens as electronic “babysitters” to free up your own time, being a parent or caregiver means keeping the child’s needs in mind, too.

Following is a brief summary of the most-widely circulated guidelines for children’s screen time (entertainment-oriented use of electronics), based on recommendations made by the American Academy of Pediatrics.

Under 2 years—No screen time

2–5 years—One hour of preschool TV, but no computer time

5–8 years—One hour

Over 8 years—Two hours

The first couple of years are particularly critical for a child. This is the time when a baby’s brain goes through the most rapid growth and development. Children need to explore and to engage with their broader environment. When these opportunities are limited or “crowded out” in

What is REM Sleep and Why is it Important?

What is REM Sleep and Why is it Important?

baby #21Our sleep cycle is separated into two main components: rapid eye movement (REM) sleep and non-REM sleep (NREM). We cycle between the two all night, with four stages of NREM sleep preceding one stage of REM sleep. NREM sleep is the stage at which our body repairs itself, energy is replenished and our immune system is boosted. A complete cycle of sleep takes between 90 and 110 minutes in total, with approximately a quarter of that time being spent in REM sleep. It is also the stage during which dreaming almost always takes place. Scientists are still trying to discover the extent to which REM sleep affects our health and mental well-being, but they do know that REM sleep is important for the development of creativity and problem solving ability, and is how we learn to adapt to our world.

REM sleep was first formally observed by the scientists Aserinsky and Kleitman in the 1950s, who noted the rapid, jerky movements of the eyes through closed lids, as if the sleeper were seeing something, and noticed that breathing and heart rate increased. Another feature of REM sleep is that the voluntary muscle groups become temporarily paralyzed by the base of the brain “shutting off” the neurons in our spinal cord so we do not act out the dreams we are experiencing as we sleep. The electroencephalogram (EEG) that was attached to the sleepers showed levels of brain activity nearly identical to those who were awake. Contrary to what was previously believed about sleep as being a state in which the brain slows down, during REM sleep, the brain is actually very active. Why may this be?

According to French scientist Michel Jouvet, REM sleep is also a way of programming our brain to adapt to the world around us. Much as a computer can be reprogrammed when it is off-line, Jouvet believes our brain can take information it has received during the day and program the central nervous system to organize or maintain instinctive behavior.

The percentage of time spent in REM sleep is the greatest among babies and children. Babies can spend as much as 50% of their sleep time in the REM stage. And while it has been thought that the dreams we experience during REM sleep are a consolidation of the memories that we have experienced during the previous day, babies in the womb (who experts believe have few or no real world memories) spend most of their sleep time in a state of REM.

Professor of psychiatry emeritus at Harvard University, J. Allan Hobson, says of the purpose of REM sleep, “It’s a reinforcement of basic knowledge—knowledge that precedes any waking-state learning: how to be a person, how to be an ego, how to exist in a space, how to move in a space, how to feel. It’s not environmental memory; it’s genetic memory.”

 

White Meat Versus Red Meat: What Are the Nutritional Differences?

White Meat Versus Red Meat: What Are the Nutritional Differences?

grilled red meatFor years, health experts have advocated that we eat less red meat and substitute white meat whenever possible, since white meat is generally considered healthier. To a large extent, this is true. However, there are actually some significant nutritional differences between the two and some legitimate reasons to avoid cutting red meat out of your diet altogether.

First of all, it’s important to understand what gives each type of meat its color. All meat consists of muscle fibers. Red meat is made of muscle fiber that is referred to as “slow twitch,” meaning it is used for regular, steady activity like walking. White meat, on the other hand, is made of “fast twitch” muscle, which is used for short, sharp bursts of energy. Because it is used regularly, the muscle from red meat must carry more oxygen, so it has higher levels of myoglobin, which is the red-colored protein that carries oxygen, giving red meat its color. White meat requires less oxygen, so its myoglobin content is far lower.

Nutritionally, red meat (which generally includes beef and lamb) has a few vitamins and minerals that can be difficult to find in significant amounts elsewhere. These include vitamin B12 and heme iron. Red meat has the highest concentrations of these nutrients in their most bioavailable forms. The iron received from vegetable sources is non-heme iron, which is not as easily absorbed by the body. Red meat also contains healthy amounts of vitamin B6, creatine, zinc, riboflavin, niacin, thiamine and amino acids, in addition to being a great source of the potent antioxidant alpha lipoic acid (ALA).

Red meat as a whole is usually higher in fat and calories, however, lean red meat can be comparable in fat content to white meat. The amount of fat in lean ground beef, for example, is about the same in the equivalent amount of ground turkey. And if you buy grass-fed beef, the amount of saturated fat is lower than that in conventionally raised beef. Not only is grass-fed beef lower in saturated fat, it contains higher levels of healthy omega-3 fatty acids, vitamin A, vitamin E and beta carotene.

White meat (such as chicken and turkey) generally has fewer calories than red meat, though the difference is not as large as many people think. A 100-gram portion of beef has 136 calories on average, while a 100-gram portion of chicken contains an average of 106 calories. Chicken is a good source of polyunsaturated fatty acids (PUFAs) and contains about six times more omega-3 fatty acid than red meat. White meat also contains more easily digested amino acids than red meat, is a good source of protein and is high in potassium and calcium.

There remains some considerable controversy over whether pork should be considered red meat or white meat. Although the U.S. Department of Agriculture defines pork as a red meat, it has less myoglobin than red meat, but much more than chicken. Pork tenderloin is as lean as a skinless chicken breast, and is a good source of thiamine, vitamin B6, phosphorus and niacin.

Nutritionally, it’s hard to argue that one is definitely preferable to the other. As a practical matter, it’s probably best for most people to eat a mixture of red and white meat, since this is one way to be assured of getting the most complete range of nutrients that meat can provide. For a healthy diet, however, all meats should be eaten in moderation, along with multiple servings of vegetables and fruit!

 

How Chiropractic Care Has Helped Me: Introducing Jeff Gordon

How Chiropractic Care Has Helped Me: Introducing Jeff Gordon

jeff-gordon-200-300To any NASCAR fan, Jeff Gordon is a household name. His list of accomplishments on the track is impressive by almost any measure:

  • After winning 3 races, Gordon joined Hendrick Motorsports in 1993 as part of the Sprint Cup Series in NASCAR.
  • In 1998, Gordon was named to NASCAR’s “50 Greatest Drivers” list.
  • In 2008, ESPN’s Terry Blount put him at #10 in a list of 25 all-time greats, and Fox Sports ranked him as #5 on its list of all-time best NASCAR drivers.
  • In 2009, Gordon became the first-ever NASCAR driver to achieve career winnings of $100 million.

After winning the Daytona 500 three times (1997, 1999 and 2005), and the Sprint Cup Series four times (1995, 1997, 1998 and 2001), Gordon had become a universally-recognized superstar in the sport. But things changed in 2008.

From 2008 to 2009, Jeff Gordon suffered from chronic back pain. An MRI performed half way through the 2009 season revealed what looked like an arthritic condition. He went through rigorous treatments that included physical therapy, stretching exercises and chiropractic treatments. Gordon noted that “there have been times, especially last year, but even this year, when I’ve been thinking about my back when I should be thinking about the car.”

All race car drivers experience tremendous G-forces on the track. This can wear on the health of the spine and create problems if not regularly treated. The pain experienced by drivers can be quite distracting and could shorten their careers if the distraction becomes too great to allow safe driving. NASCAR has a strictly-enforced drug policy that prohibits the use of pain medications that might otherwise alleviate some of the discomfort.

That’s what makes chiropractic such a perfect fit. Its therapies are non-invasive and drug-free. New York-area chiropractor, Dr. David Levine, DC, has discovered techniques that are particularly effective for the injuries suffered by athletes.

“The technique,” said Dr. Levine, “basically involves examining the patient and searching for muscle spasm, areas of pain and tenderness, restriction of motion, and inflammation. Once the treatment is completed, usually within 30 minutes, the patient will often begin to quickly notice relief.”

Jeff Gordon isn’t the only star athlete Dr. Levine has helped. His website contains testimonials from the NY Jets’ former All-Pro Linebacker Lance Mehl and numerous other NFL and NBA players. Dr. Levine’s specialized pain management chiropractic techniques currently have a 90% success rate helping athletes and injured soldiers overcome their debilitating pain.

Are We Sitting Ourselves to Death?

Are We Sitting Ourselves to Death?

College students listening to a university lectureWhether we like to admit it or not, the technology in our lives—and the fact that we use much of it while sitting down—is contributing to a growing list of health problems in our society. Those who sit at a desk all day or sit behind the wheel of a car or truck with little or no exercise are at increased risk for a number of chronic health problems. According to the Mayo Clinic, those who have such a sedentary lifestyle are in danger of things like “obesity and metabolic syndrome — a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels.”

One study showed that those who spend a large amount of time in front of a television or other forms of screen entertainment had a roughly 50% greater risk of death from any source. It’s not really difficult to imagine why this might be the case. Greater body weight combined with lower strength and stamina and reduced balance and flexibility means less agility and durability. This in turn raises the likelihood of more accidents or injuries. The same study showed a 125% greater risk of problems from cardiovascular disease. Care was taken to separate the risk of sitting from that of high blood pressure. Those who had the same high blood pressure, but who sat less, had fewer incidents of health problems.

WebMD has added cancer to the list of ailments for which excessive sitting may be a risk factor. One Australian study of 63,000 older adult men showed that men who sat for more than 4 hours a day were more likely to have a serious, chronic illness than those who sat for less than 4 hours per day. Above 6 hours per day, men were at significantly greater risk of diabetes. Those who regularly sat more than 8 hours a day had the highest level of health risk.

Yet another study showed that back pain strikes 80% of all adults at some time in their life. A significant number of these people suffer because they sit too much. Their core muscles lose conditioning and their waistline becomes a burden that causes the back muscles to do more work to make up for soft abdominals. Weak muscles put the body at risk even during simple tasks. With a more sedentary lifestyle, it becomes easier and easier to overdo the reaching, the lifting or other simple physical work that occurs during any typical day.

There’s another reason that movement is particularly important when it comes to maintaining good spinal health. If the spine is kept motionless, circulation is reduced and it cannot get the nutrients it needs to stay healthy or to heal itself.

If you already have back pain, seeing a chiropractor is a big step in the right direction. A chiropractor can help to realign your vertebrae and, in many cases, an adjustment can provide immediate relief. However, even world-class chiropractic care is no substitute for a healthy lifestyle that includes a good diet and lots of exercise. The doctor can’t do all the work for you.

So what can you do? The Mayo Clinic recommends finding more excuses to move around throughout the day, instead of saving it up for a trip to the gym. Waiting until the end of the day to push your body at the gym for 30 minutes is a bit like saving your meals to the end of the month and eating 90 platefuls all at once. You need to spread your movement throughout the day so your body can stay in top condition.

Car Accidents and Delayed Symptoms: What You Need to Know

Car Accidents and Delayed Symptoms: What You Need to Know

rescue # 3Even if your recent fender bender didn’t seem too serious, there’s still a very real chance that you or your passengers may have been hurt. That’s because even the most minor car accidents can cause hidden injuries and delayed symptoms. And while damage to your car is likely obvious and easy to assess, evaluating damage to your body may be far more difficult. In fact, it’s not unusual for a driver or passenger to walk away from a collision with potentially serious musculoskeletal injuries (such as a concussion or whiplash), without knowing it.

Because of the stress response, right after an accident the body’s defenses are on high alert. Any pain may be masked by endorphins produced by the body during and shortly after this kind of traumatic event. Endorphins help the body manage pain and stress and can create a temporary euphoria or “high” feeling. When the threat of the accident is gone, endorphin production slowly disappears, allowing you to feel pain that may have remained hidden earlier.

Perhaps the most common delayed symptom is that of whiplash. Whiplash consists of soft tissue damage in the neck from the sudden acceleration and deceleration of the head, creating hyperflexion and hyperextension of the neck. This can not only cause damage to the muscles, tendons and ligaments of your neck, it can also occasionally fracture or dislocate vertebrae and cause any of the following symptoms to show up later:

  • Headaches
  • Reduced range of motion or difficulty moving
  • Slowed reflexes
  • Vertigo
  • Muscle spasms
  • Localized weakness or numbness
  • Stiffness in shoulders and arms

Every bit as serious as any broken bones or lacerations, a concussion can prove to be a grave threat to your health. Quite simply, a concussion is the result of the brain colliding with the inside of the skull from a rapid acceleration or deceleration. Not all concussions occur because of bumping the head. If the head is restrained in any way and the restraint suddenly stops or suddenly jerks into motion, a concussion may occur. Symptoms of concussion include the following:

  • Headaches
  • Bad temper
  • Nausea
  • Spasms
  • Loss of balance
  • Blurred or double vision
  • Disorientation
  • Confusion
  • Amnesia
  • Ringing in the ears
  • Difficulty concentrating or reasoning
  • Anxiety or depression
  • Tiredness, sleeplessness, or other problems with your ability to sleep

 

The key point with any of these symptoms is to know whether or not you had them before the accident. Someone who knows you or lives with you can help identify any changes in your behavior that may indicate a possible concussion. If you didn’t have a symptom that you’re now experiencing, see your doctor right away.

In addition to the health consequences of car accidents with delayed symptoms, there is also the insurance aspect to consider. Because many accident-related injuries don’t show up immediately, you may have to pay out-of-pocket for the medical expenses from any delayed symptoms if you settle with your insurance company right away. Therefore, consider waiting a few days before signing any release of liability so that any delayed symptoms have an opportunity to reveal themselves. Seeing a chiropractor for a medical evaluation as soon as possible after an accident is also a good idea, since he or she can help identify injuries and start treatment promptly. In many cases, seeking appropriate medical care soon after an accident can improve your chances of a more complete and more rapid recovery.

The Power of Proper Nutrition: For the Mediterranean Diet, the Jury is In!

The Power of Proper Nutrition: For the Mediterranean Diet, the Jury is In!

andalusian paella close upAlthough the health benefits of the Mediterranean diet have been supported by anecdotal evidence and have been touted for years by health gurus and even a large number of doctors, it is only recently that the science to back up these claims has emerged. Researchers from the University of Barcelona performed a large-scale 5-year study that found that those who follow a Mediterranean diet can reduce their risk of death from the effects of cardiovascular disease, such as heart attack and stroke, by 30 percent.

The study, published in the New England Journal of Medicine, followed 7,447 people who had been selected to participate due to significant cardiovascular risk factors, including high blood pressure, diabetes, smoking, high cholesterol, a family history of heart disease and being overweight. The participants were randomly assigned to one of three groups:

  • A standard Mediterranean diet, supplemented with at least 4 tablespoons of olive oil per day
  • A standard Mediterranean diet supplemented with about an ounce per day of nuts (walnuts, almonds and hazelnuts)
  • A low-fat diet group.

Participants in the Mediterranean diet group consumed two servings of vegetables and three servings of fruit daily. They were to add fish and legumes to the menu at least three times a week and were asked to substitute white meat for red. If the participants drank alcohol, they were advised to drink a minimum of seven glasses of wine per week with their meals. Participants in this group were asked to reduce the amount of commercially baked goods they consumed to no more than three times a week, and to limit processed meats and dairy products.

Participants in the low-fat diet group were to avoid eating nuts and any type of vegetable oil (olive oil included), cut off visible fat from meat and limit store-bought desserts to less than once a week. They were asked to eat three or fewer servings daily of a simple carbohydrate such as bread, potatoes, pasta or rice, and consume three servings of low-fat dairy products, as well as fruits and vegetables.

No calorie limits were placed on any of the groups, nor were they encouraged to increase their level of physical activity. Those in the low-fat group had the most difficult time adhering to the dietary guidelines and most participants reverted to a standard Western diet, with a slightly lower fat intake.

Those assigned to the Mediterranean diets were found to be not only 30% less likely to have suffered a stroke, heart attack, or died during the study, they were also 40% less likely to have suffered a stroke in the study’s 4-year follow-up period than those who were assigned the low-fat diet. The aim of the study was not to reduce the participants’ cholesterol, blood pressure or weight, but to count the number of heart attacks, strokes and deaths from any cause to evaluate how effective the Mediterranean diet was in reducing these events and increasing longevity.

Not only have low-fat diets been shown to not be of much benefit, but they are known to be difficult to maintain because they leave people feeling unsatisfied. Dr. Steven E. Nissen, from the Cleveland Clinic’s department of cardiovascular medicine said “Now along comes this group and does a gigantic study in Spain that says you can eat a nicely balanced diet with fruits and vegetables and olive oil and lower heart disease by 30 percent,” he said. “And you can actually enjoy life.”

Top 5 Ways to Keep Your Knees Younger Longer

Top 5 Ways to Keep Your Knees Younger Longer

footballSome aches and pains are normal as we age, but there’s no reason why we should not try to keep them to a minimum. Knee health is important in keeping you mobile as you get older, and experts agree that the best way to keep them in good shape is (ideally) to avoid receiving a knee injury. Even old injuries to the knee that may have happened when you were in your 20s can come back to haunt you in your retirement years. You may not be able to go back in time and avoid the injury, but there are some things you can do to help keep your knees from being prone to injury. Following are the top 5 ways experts recommend to keep your knees younger longer.

Wear the proper shoes for your needs – If your feet are overpronated (roll to the inside) or supinated (roll to the outside), or if you have fallen arches, it can affect your knees. You can buy orthotic inserts for your shoes to help correct the problem and take the pressure off your knees. You should also avoid wearing high heels for long periods of time, as studies have shown that wearing them leads to an increased risk of knee osteoarthritis.

Don’t overdo it on the exercise – This can be a particular problem with “weekend warriors” who feel they must fit in as much exercise as possible over the weekend because they don’t have time during the week. This can contribute to an overloading of the muscles, tendons and ligaments of the knee that are not accustomed to regular exercise, leading to an injury or even micro-tears that may not show up immediately, but which increase over time.

Lose weight – Any high-impact activities are extra hard on the knees if you are overweight. If you are overweight, running and other sports that have great impact on the knees should be avoided until you have achieved a normal weight. Practice other forms of exercise in the meantime that take the pressure off the knee, such as swimming or cycling.

Increase strength and flexibility – Concentrate on stretching and strengthening the hamstrings, quadriceps, hip flexors and the vastus medialis oblique (VMO) muscles, as these provide the greatest support to the knees and ensure that the patella tracks properly. Women are especially prone to improper patellar tracking, which places more stress on the ligaments of the knee. This creates a popping or grinding sound when you bend the knee, often accompanied by pain. Yoga and pilates are good ways to keep the muscles, tendons and ligaments of the leg and knee strong and flexible.

Have regular chiropractic adjustments – If your spine or hips are misaligned, the stress your knees have to bear is much greater. Sacroiliac and lumbar misalignments can make one leg shorter than the other so your gait is not straight. A study of 18 people who had knee pain due to muscle tightness showed there was a significant improvement of the condition in all subjects after having a chiropractic adjustment to the sacroiliac joint. Regular chiropractic care can help keep excessive strain off your knees and increase range of motion.

Early Tests for Predicting Dementia and Stroke

Early Tests for Predicting Dementia and Stroke

dementia-stroke-200-300Do you often find that people can’t keep up with your normal walking pace? Do you frequently notice that others have a much weaker handshake than you do?  If you answered “yes” to these questions, you may be less likely to suffer from a stroke or dementia in your older age.

A recent study presented at the American Academy of Neurology’s 64th annual meeting found that those who were speedier walkers had a 42 percent reduced risk of stroke or transient ischemic attack (TIA) after age 65. Those with greater hand grip strength demonstrated a reduced risk of dementia.

The researchers knew that frailty and reduced physical agility was associated with an increased risk of dementia in elderly people, but wondered if these factors measured in middle age might be a predictor of this outcome.

Investigators studied over 2,400 men and women with a mean age of 62 years over a period of up to 11 years. Subjects were tested at the beginning of the study to assess their walking speed, hand grip strength and cognitive ability, and a brain MRI was performed on each subject. Over the 11 years of the study, 70 people had a stroke and 34 people developed dementia.

Those with a slower walking speed were 1.5 times more likely to develop dementia than their speedier counterparts, showed lower total brain volume, and scored worse on tests of memory, learning, decision making, language ability and visual perception.

Those with a stronger hand grip not only had a reduced risk of stroke, they also demonstrated higher brain volume and better scores on all the above-mentioned tests when compared with those with a weaker hand grip.

Erica C. Camargo, MD, MSc, PhD, from Boston Medical Center and co-author of the study said of the walking and hand grip tests, “These are basic office tests which can provide insight into risk of dementia and stroke and can be easily performed by a neurologist or general practitioner.” If these simple tests are performed on people during middle age, their results may be able to determine if a more detailed assessment of brain function is warranted in order to help prevent further degeneration. Camargo added, “Further research is needed to understand why this is happening and whether preclinical disease could cause slow walking and decreased strength.”

Dr. Marshall Keilson, director of neurology at Maimonides Medical Center in New York, said of the study, “At the very least, this research suggests novel approaches to early identification of dementia and stroke risk. It would be interesting to test an even younger patient population with the same protocol.”