Health – Page 6

Food as Medicine: Close-Up on Ginger

October 14, 2016 oblanderchiropractic

Hippocrates gave good advice when he said “Let food be your medicine and medicine be your food.” What we eat has a major effect on our health and well-being. One of the healthiest foods is ginger, which has been recognized for certain healing properties since ancient times. Ginger has been used in traditional Chinese medicine for over 2000 years.

The Romans discovered ginger in India and imported it to Europe, where it was used not only as medicine, but in cooking as well. Candied ginger was particularly popular (and remains so today). Ginger was so valuable during the Middle Ages that a pound of it would cost the equivalent of one sheep.

Traditionally, ginger has been used to treat all manner of digestive upset, such as nausea and diarrhea, motion sickness and morning sickness (which is why pregnant women and those with stomach aches are advised to sip ginger ale). In addition to improving circulation and reducing arthritis and muscle pain, there is also evidence in the literature suggesting that ginger may be helpful in addressing a number of other health issues, including the following:

Colon and ovarian cancer – As a powerful anti-inflammatory, a study performed by researchers at the University of Michigan medical school found that ginger reduced inflammatory markers in the colon, which are a precursor to colon cancer. In addition, when ovarian cancer cells were exposed to ginger they either committed suicide or devoured themselves. Ginger also helps keep cancer cells from becoming resistant to cancer treatment and reduces chemotherapy associated nausea by up to 40% when taken with anti-vomiting medication.

High blood pressure – Thai researchers from Chiang Mai University found ginger extract to be more effective than medication in reducing hypertension in laboratory rats.

Asthma – When purified elements of ginger were used in conjunction with the asthma medication isoproterenol, the airway smooth muscle that contracts during an asthma attack relaxed far more than when the isoproterenol alone was used. Ginger seems to have a synergistic effect on this anti-asthma medication.

Muscle pain – Taking a daily ginger supplement can reduce muscle pain caused by exercise by up to 25%, according to researchers at the University of Georgia. And over 80% of women who have painful menstrual periods can benefit from ginger supplements as well, if taken during the first three days of their period.

Migraine headache – The results of an Iranian study published in the journal Phytotherapy Research found that ginger powder is as effective as the medication sumatriptan, which is commonly used to treat migraine pain.

Liver damage caused by acetaminophen – It is commonly known that taking large amounts of Tylenol (acetaminophen) or taking it for an extended period can cause liver damage. But researchers have found that pre-treatments with ginger or taking ginger along with acetaminophen can reduce the incidence of liver damage.

Always speak with your doctor before taking ginger, since it can interact with other medications (particularly blood thinners). But including more ginger in your diet can be a great natural way of keeping healthy while adding flavor to your meals.

Why Eating with the Seasons Makes Good Sense

October 13, 2016 oblanderchiropractic

Basket of Fruits and Vegetables --- Image by © Royalty-Free/Corbis — Basket of Fruits and Vegetables — Image by © Royalty-Free/Corbis

It’s true. The combination of industrial agriculture and efficient global logistics has made it possible for many American families to enjoy a wide variety of fruits and vegetables year round.

But just because they’re available doesn’t necessarily mean that they’re the best choice for you or your family. In fact, there are several really good reasons that your diet—particularly your choice of fruits and vegetables—should change with the seasons. Now that fall is here and winter is just around the corner, this is a great time to talk about seasonal eating and how you can make the most of the cold-weather months.

The reasons for eating local produce in-season basically fall into four categories: nutrition, taste, cost and environmental sustainability.

Nutrition. Local fruits and vegetables picked seasonally at their ultimate ripeness are usually more nutritious than produce that is grown in a hot-house environment or that is raised in other parts of the world and transported over long distances.

Taste. When it comes to fruits and vegetables, flavors and textures tends to suffer when they’re grown out-of-season or spend lots of time in transit. This encourages farmers to do things they might not ordinarily do, including adding colors, sweeteners or preservatives. The fact that out-of-season produce needs to be marketable after shipping may also encourage farmers to grow varieties that are more durable but less flavorful. The net result is often a poorer product.

Cost. Growing produce out-of-season or transporting it over long distances involves expenses that just don’t exist when fruits and vegetables are grown and marketed locally. As anyone who has ever bought fresh strawberries or tomatoes in the middle of January has noticed, these expenses translate into higher prices at the grocery store.

Environmental Sustainability. The emergence of a global marketplace for fruits and vegetables has opened up lots of possibilities for growers and consumers alike but has also come with high environmental costs. The new economics of farming and distribution have changed how land, water, energy, and chemicals are used in producing food. In some cases, they’ve also tipped the scales against centuries-old patterns of sustainable crop rotation and conservation practices. Plus, moving and storing large amounts of fresh produce requires energy and increases our collective carbon footprint.

When you consider all of these factors together, it’s clear that out-of-season produce is really a pretty big compromise. So what’s the alternative? There are many winter fruits and vegetables that will soon be their peak. Knowing about these and adding them to your diet over the coming months can provide plenty of variety and may even help you get important nutrients that you wouldn’t normally get from produce at other times of the year.

Here’s a brief rundown of some of our winter favorites.

Winter Butternut Squash. Squash has relatively few calories (only 63 calories per cup) but contains lots of vitamin A and potassium. Plus, a single cup of squash also provides half your daily requirement of vitamin C!

Kale. Kale is another winter vegetable that’s packed with important nutrients, including vitamins A, B, C and K, and minerals such as calcium, copper and magnesium. Kale is also rich in cancer-fighting phytonutrients called flavonoids (quercetin and kaempferol, among others) and has been shown in some research to lower cholesterol. Cooked kale can easily be added to mashed potatoes to make for a healthy side dish.

Leeks. Leeks too are abundant at this time of year. They are rich in vitamin K (good for bone health and vital for blood coagulation), and have a healthy amount of folate. A versatile member of the allium family (like onions and garlic), leeks can be added to soups and stews in pretty much the same way you might typically use onions. Leeks are also tasty on their own—just braise them a little liquid. If you’re willing to put just a bit more effort into preparation, creamed leeks is another tasty alternative. Just clean and slice 2-3 leeks thinly, then sauté them in a little butter, add a couple of tablespoons of water, and cover for about 10 minutes or until cooked. Mix in a tablespoon of flour and about ½ cup of sour cream and you have an excellent side dish to serve along with fish or chicken.

Apples. Apples are a great seasonal complement to the vegetables on our list. Over 2,500 varieties of this fruit are grown in the U.S., with 100 varieties grown commercially. A medium apple contains about 80 calories and is fat, sodium, and cholesterol free. If you’re interested in getting the most nutritional bang for the buck, be sure to eat the peels! Two-thirds of a typical apple’s fiber and lots of its antioxidants are concentrated in the peel. Most apples are still picked by hand in the fall and are ready for eating throughout the country all winter long!

Nuts. Many popular types of nuts (which are technically fruits containing a hard shell and a seed) are actively harvested in the fall and are available throughout much of the country year-round. Almonds, chestnuts and walnuts are a few winter favorites. It’s worth noting that while almonds and walnuts are not true nuts in the botanical sense, they are considered nuts in the culinary sense. Nuts like these are typically very high in protein and fat and naturally low in carbohydrates. They also contain several important vitamins and minerals. They are a particularly dense nutritional package and have been linked to a reduced risk of heart disease.

Kids and Weight Training: How Young is Too Young?

October 6, 2016 oblanderchiropractic

Weight training has a number of benefits for adults, including increased bone density, muscle strength, and physical work capacity, but can it have the same benefits for kids? Most health and fitness experts say “Absolutely, yes!” However, there are a few important caveats. Strength training for kids can be very beneficial, but certain limitations should be kept in mind.

Weight Training vs. Power Lifting or Bodybuilding

Kids can increase their strength, stamina, coordination and overall health through supervised strength training. By “strength training”, we mean exercises that use controlled movements with proper technique and light resistance to build strength. This should not be confused with powerlifting or bodybuilding, which focus on lifting progressively heavier weights or using weights to “sculp” musculature. When kids lift heavy weights, it places too much strain on their still-developing muscles and joints, and puts them at high risk of injury. Children should stay away from heavy free weights until they hit puberty. Instead, they should focus on strength training with body weight exercises and resistance tubing.

How Young is Too Young for Weight Training?

There is no magical age at which a child is ready for weight training. Instead, it depends on each child’s ability to follow directions and practice enough to achieve proper form. This can happen as early as seven or eight in some kids, but not in all. If your child seems content just running and playing, games like tag and tug of war can be a fun way to build strength and endurance. However, if your child shows an interest in using strength training to grow stronger, and you believe they are mature enough to practice good technique, it can be safe and even beneficial to start an age-appropriate weight training program.

Safe Weight Training for Kids

If your child has a history of medical problems, it is wise to check in with their doctor before starting a program. When you get the okay, take some time to talk with a coach or personal trainer who has some experience in strength training for children to learn which techniques to use and which to avoid. When you and your child are ready to start training, start with body weight exercises and resistance bands. Focus on the importance of proper form rather than working with heavier weights. Be prepared to stick with your child throughout his or her training: supervision helps prevent injuries.

Strength training can help children become better at sports, maintain a healthy weight, and feel good about themselves. When done in the proper manner, it can be a safe and fun activity. If you and your child are interested in starting a weight training program, consider talking with a chiropractor beforehand. Your chiropractor can help you better understand how this sort of training will impact your child’s musculoskeletal growth and development, as well as advise you on the best ways to keep your child safe and injury-free while training. With the right perspective and support, weight training can be a beneficial and fun activity for just about any child!

Need a Good Night’s Rest? Try These Natural Approaches Before You Visit the Medicine Cabinet

September 15, 2016 oblanderchiropractic

How well did you sleep last night? If you’re like nearly one third of American adults, the answer is probably “not that well.” Stress and distractions can make it difficult to nod off, but that doesn’t mean you have to turn to over-the-counter or prescription sleep aids to get the rest you need. Consider these natural sleep aids as a way to get some shut-eye.

Create a Restful Environment and Routine

Creating an environment that is conducive to sleep is an effective way to drift off naturally. This includes making sure your bedroom is dark, quiet, and at a comfortable temperature, as well as following a bedtime routine that helps you wind down and relax. Make sure your bed is comfortable–don’t be afraid to experiment with different pillows and mattress toppers to find the ones that work best for you. Avoid bright lights in the hour before you go to sleep (this includes computers, phones, and televisions). Read a book or take a warm bath before bed to help you relax and get ready to rest. Establishing this type of routine will make it easier to transition from wakefulness to sleep.

Try Chamomile Tea

Chamomile is a traditional herbal remedy that has been used for millennia as a solution for sleeplessness. It is a safe, mild sleep aid that can be a relaxing part of a bedtime routine. If you are taking any other medicinal sleep aids, be sure to consult with your doctor before adding chamomile (or any other oral sleep aid) to your regimen.

Watch What You Eat

Your eating habits can impact your ability to fall asleep. If you rely on coffee to keep you going during the day, try eliminating caffeinated beverages in the ten hours leading up to bedtime. It is also a good idea to avoid eating large meals late at night. It takes your stomach quite a bit of work to digest rich food, which may prevent you from drifting off. Finally, be careful about how many liquids you consume in the last two hours before bed. Late night fluid consumption often leads to multiple bathroom trips, making it hard to settle down and fall asleep.

Consult with a Chiropractor

If you’ve tried these natural sleep solutions and still aren’t getting the rest you need, a chiropractor may be able to help. Interferences in the body’s central nervous system can create a stress response in your body, which makes it difficult to sleep. Chiropractic care can help to correct these interferences safely, allowing your body to function as it should. Chiropractors can also work with you to identify lifestyle factors that may interfere with your sleep patterns and help you create a plan to correct them.

Insomnia is a frustrating issue, but there are natural alternatives to visiting your medicine cabinet. In many cases, a combination of lifestyle changes and chiropractic care can help you find the rest you need.

Want to Upgrade Your Running Routine? Try Cross-Country

September 1, 2016 oblanderchiropractic

For many running enthusiasts, it is essential to keep improving the workout technique and to keep things interesting. One way of doing this is it to try out different surfaces such as the treadmill, the street, and the track. However, new information is coming to light about the best way to upgrade your running routine: running cross-country on a trail. Why is trail running so beneficial for runners?

Running on trails is better for your body. A trail’s surface is much more forgiving on your joints—the stress of impact is significantly mitigated, making the trail a better place to run, physiologically speaking. Many runners suffer from knee pain, shin splints, ITB syndrome, or other injuries caused by running on a hard surface that puts a lot of pressure on the joints. For these people, trail running can be a life-changer. Trail running is also purported to help prevent most forms of tendonitis (unless you suffer from Achilles tendonitis, in which case, running on a harder surface may actually be better for you).
Trail running works more muscles than hard-surface running does. Trail running involves literally watching your step—roots, rocks, and other small obstructions will compel trail runners to jump, hop, and move around the trail while staying balanced, which uses a wider range of muscles than one would use on, say, a treadmill. In addition, because the trail is softer than paved surfaces, your step depresses a bit each time your foot hits the grounds, requiring you to lift your leg and use more muscle each time you take a stride.
Trail running requires intense focus. Trail runners not only get a full-body workout, but they also use their powers of concentration much more than treadmill runners. Trail runners find this type of mental workout exhilarating and energizing—and it may even help improve your concentration and memory on a day-to-day basis.
Running in a natural setting is beneficial to your mental health. According to com, “An article published by Harvard Medical School states this: ‘Researchers at the University of Essex in England are advancing the notion that exercising in the presence of nature has added benefit, particularly for mental health. Their investigations into “green exercise,” as they are calling it, dovetails with research showing benefits from living in proximity to green, open spaces. In 2010 the English scientists reported results from a meta-analysis of their own studies that showed just five minutes of green exercise resulted in improvements in self-esteem and mood.’ ”

For trail running beginners, it is important to follow some basic tips, such as:

Obtaining the right kind of running shoes for trail running. Use the shoes you feel the most comfortable in. Do a little research if you don’t know exactly what you need.
Bringing water. You won’t be finding any drinking fountains out in the woods, so plan ahead and stay hydrated.
Giving yourself plenty of time to complete your run. Don’t push too hard in the beginning—that’s an easy way to burn yourself out on what could be a beloved and effective full-body workout.
Maintaining focus. It is essential that you pay close attention to the trail. Remember—you’re not on a smooth treadmill or a predictable, engineered running surface; you’re in the middle of the woods on a trail with rocks and roots. If you lose focus, you may end up inuring yourself, and you truly do not want to be out in the middle of nowhere with a twisted or broken ankle. If you feel like your concentration is beginning to wane, slow down or take a break until you get your focus back.

Proper Form for Football Tackles: Is Improved Technique Enough to Protect Youth Players?

August 31, 2016 oblanderchiropractic

There is no question that football is a full-contact sport that has the potential to cause a variety of injuries, some of which can be very serious. There is also no question that tackles are the most dangerous part of the game. Concussions and other head injuries, plus damage to the neck and spine can not only put a player out of commission, they may also lead to permanent injury or death.

Today’s professional football players are large, strong and fast. The traditional wraparound tackle places the head into harm’s way and increases the risk of injury. Football officials are promoting a method to change all this. To prevent or lessen this danger, the objective is to take the head out of play as much as possible. This is called the “heads-up” method of tackle. The experts say that you should not lead with your head down, as this can be dangerous not only for the tackler but also for the ball carrier.

Why has this become such an issue? The Washington Post reported in early 2013 that professional football injuries have risen between 2000 and 2011 from 2,640 to 4,473 injuries. In that same period, the average number of weeks a player spends on the NFL injury report has grown from 3.24 to 4.12 weeks. So, there are not only more injuries across the board, but longer lasting injuries as well.

The method recommended by professional football officials, including the NFL commissioner, and even the CDC, involves a specific form of stance and approach. With the head up and back, the chest forward and the arms extended slightly with elbows pointed down and knuckles pointed up, the tackler uses their leg muscles and hips to lunge upward, driving the chest and shoulders into the ball carrier. The tackler ends by throwing what looks like double uppercuts.

But not everyone agrees that the technique promoted by football officials is practical or that it’s likely to reduce the game’s inherent risks in any meaningful way. Matt Chaney, an analyst of football health issues, including catastrophic injuries, wrote a scathing critique of the method in a 2012 issue of Slate magazine. Chaney wrote, “As a former head-basher in NCAA football, I can say that this is a technique that I’ve seen precisely no one, ever, use on the field.” So, even though coaches may train and drill the technique, according to Matt Chaney, it isn’t used in the real world. Chaney explains, “To ask the body, while traveling at [football] speed, to crane the neck up and back, in defiance of physics, is a fool’s errand.”

At the same time, however, it is clear that some approaches to tackling—and being tackled—are safer than others. And the incentives to reduce serious injuries are beginning to grow for everyone in the broader football community, from team owners and coaches to the players themselves. Rule changes, improvements in protective gear and—yes—advances in tackling techniques all have a role to play. This is especially true in youth football programs.

Professional football players take their chances. After all, it’s part of their chosen career. However, juvenile players require more care and guidance. So what can be done to protect youth players? While some believe that better education and training (as well as better equipment) is the answer, others think that the nature of tackle football itself is the problem. Unlike baseball, which is sometimes described as men playing a boys’ game, tackle football is in some respects a man’s game being played by boys. This is the perspective taken by Matt Chaney. “If the NFL is truly serious about protecting kids,” wrote Chaney, “instead of building up the sport’s talent pool, then the league and the players’ union should start listening to the growing medical call to end tackle football for pre-adolescents.”

Youth Sports: Are Single-Sport Child Athletes Really More Likely to Succeed Later?

August 25, 2016 oblanderchiropractic

Especially if they’re athletes or sports fans themselves, it’s not unusual for mothers and fathers to have secret (or not-so-secret) hopes that their kids can become good enough in a sport to earn a college scholarship or go on to a professional career. Some parents believe that the best way to work toward this goal is to encourage their children—sometimes as young as 6 or 7 years old—to focus on a single sport as early as possible. The reasoning behind this early specialization is pretty simple: Kids who are not splitting their time among multiple sports will get better, faster (and be more competitive) than their “distracted” peers. In other words, the children who commit early get a developmental head start that will make them high-performers later.

While this idea may make intuitive sense, a new study from the University of California, Los Angeles (which has a reputation as a major power in collegiate athletics) suggests that the logic simply doesn’t hold true. In a study presented at the annual meeting of the American Medical Society for Sports Medicine (AMSSM) in San Diego, Dr. John DiFiori, chief of sports medicine at UCLA’s School of Medicine, says that researchers can find no evidence that athletes who focused early on a single sport rose to elite levels in that sport.

To the contrary, most of the collegiate athletes surveyed were more like their peers, kids who enjoyed a wide range of recreational sports growing up, waiting until well into their teens before specializing on one sport. As DiFiori says, “Most successful athletes participate in a number of sports when they’re 6, 8 or 10 years old. That way, kids learn different skills and have the chance to discover which sport they truly enjoy.”

The study surveyed 296 male and female NCAA Division I athletes and found that 88% of them had participated in an average of two or three sports as children. In addition, 70% of them did not specialize in any one sport until after the age of 12. In a similar study on Olympic athletes, researchers found that most had participated in two or more sports before specializing.

While there are famous athletes like Tiger Woods or Andre Agassi who focused on one sport early in their lives, the research suggests that they are the exception and not the rule. The vast majority of successful collegiate or pro athletes dabbled in a number of other sports before settling on the one that brought them success. The data seems to indicate that early specialization may not help and may, in fact, be detrimental. Previous research has indicated, for example, that kids who train extensively in one sport are more prone to overuse injuries than kids who had more varied athletic experience, and played other sports as well. There’s also a greater risk of premature disengagement or “burn-out” that can come with focusing exclusively on one activity.

Based on this research, Dr. DiFiori feels that parents of kids who seem talented in one sport at an early age should allow and encourage them to play other sports. They may, after all, discover another sport that they enjoy more and are even better at. And—even if they do not—they will be exposed to sports that train them in a wider variety of motor skills. “Physical activity contributes to a happy and healthy childhood,” says Dr. DiFiori, “however, parents, coaches and children should monitor and measure their involvement level in a singular sport against the overall well-being and future success of the participant.”

The Truth About the “Five-Second Rule”

August 23, 2016 oblanderchiropractic

You’ve probably heard of the “five-second rule”. That’s the tongue-in-cheek saying some kids and young adults use when they accidentally drop a piece of food on the floor but pick it up and eat it anyway. According to the “rule”, food isn’t likely to become significantly contaminated with bacteria if it remains on the floor less than five seconds. Or at least that’s what we tell ourselves when we quickly grab that fallen potato chip before the cat gets it, brush it off, and stick in in our mouths (hopefully without anyone noticing). Most of us probably suspect this isn’t a great idea while we’re doing it, but is there actually any evidence to support the five-second rule?

Well, for those who admit to having done this once or twice in their lives (you know who you are…), you can feel a little bit better about it because there is some research that suggests the five-second rule might be valid.

Science has actually been studying the five-second rule for some time. In 2003, Dr. Jillian Clarke (then an intern and now a Ph.D.) analyzed the floors of the labs, dormitories, and cafeterias of the university she was attending, and found that far fewer bacteria were found than expected, possibly because most of the surfaces were dry, and thus did not encourage bacterial growth. She also found that very few “test foods” were significantly contaminated by E. coli bacteria from brief exposure to a surface that contained it.

A more recent study conducted at Aston University in Great Britain confirms her findings. The research team, led by Professor Anthony Hilton, studied a number of different floor surfaces and locations (carpeted floors, laminated floors, and tiles) with a variety of foods (toast, pasta, cookie, and a sticky candy) to see how much E. coli and Staphylococcus bacteria they attracted when dropped on these floors.

Unsurprisingly—as the five-second rule implies—time is a factor. The longer the food stayed in contact with the floor surface, the more likely it was that contamination would occur. There were also differences found in the floor surface itself, with carpeted floors being “safer” in terms of contamination than tiles. Says Hilton, “We have found evidence that transfer from indoor flooring surfaces is incredibly poor with carpet actually posing the lowest risk of bacterial transfer onto dropped food.”

That said, the moister the food, the more likely it was to pick up bacteria. The other major factor to be considered is (as in real estate) “location, location, location”. That is, certain locations are dirtier than others, and thus more likely to result in bacterial contamination, even if you beat the five-second buzzer. Bathrooms are, not surprisingly, high risk – don’t even think of employing the five-second rule there. Your kitchen floors, especially if you cook a lot of chicken, might be more likely sources of salmonella and other bacteria than, say, your living room or dining room. And among the dirtiest surfaces they tested were the dining tables in restaurants, because they have been “wiped clean” with cloths that were rarely changed and washed themselves.

So Dr. Hilton’s recommendation is to use your own common sense when tempted to invoke the five-second rule. If you accidentally drop a piece of food, take one second of your five noticing the location you’re in, and another second to determine the nature of the surface the food fell on. Then you’ve still got three seconds left to decide whether to pick it up and eat it.

Spotlight on Drug Interactions: What You should Know

August 18, 2016 oblanderchiropractic

Medications—prescription, over-the-counter, and herbal/nutritional—are used every day by millions of Americans to treat illnesses and to help them stay healthy. There is no question that these medications have improved our lives: Just try to imagine a world without antibiotics or without the tens of thousands of other medications that we rely on to save lives and prevent serious diseases.

At the same time, because Americans take so many medications—often simultaneously—a growing health risk has emerged in the form of drug interactions. Drug interactions are the negative side effects that can occur when we combine medications with other medications or with certain types of food or drinks that we also consume. For example, you have probably received a prescription at some point and been told by your doctor or pharmacist not to drink alcohol while taking it, because that could cause negative drug interactions. But did you know that a simple thing like grapefruit juice could also cause negative interactions? In a review published in the Canadian Medical Association Journal, researchers identified 85 different medications that interact negatively with grapefruit or grapefruit juice. Of these medications, 43 pose a risk of serious side effects, including severe symptoms like respiratory failure, kidney failure, intestinal bleeding, and even sudden death.

The growing possibility of serious—and even deadly—drug interactions places an increasing burden on physicians, pharmacists, and the public to become more aware of this problem and to take steps to prevent it. The risks of negative drug-to-drug and drug-to-food reactions are numerous and can be affected by factors such as the age and gender of the patient as well as his or her medical history, general health, body composition, and the number of medications used.

It is virtually impossible for a layman to be aware of all of the possible negative drug-to-drug and drug-to-food interactions, so the most important piece of advice to take to heart is to never leave your doctor’s office after having been prescribed a drug without asking when to take it, how much of it to take, and whether there is anything it should not be taken with.

This should be considered a basic health safety procedure, and you should practice it with scrupulousness. For example, if you are meeting with your doctor and are about to be prescribed medication, be sure to tell him or her if you are using any other medications, nutritional supplements or herbal products. Your doctor needs this information to safely prescribe the medications you need. Even “small” things that you think may not matter might actually matter a great deal! Remember our grapefruit example? If you normally eat a lot of grapefruit or drink a lot of grapefruit juice, you should mention this. Why? Because one of the chemical compounds found in grapefruit increases the absorption of many drugs. This can enhance their effects and make them more powerful, sometimes dangerously so.

This does not mean, of course, that you need to provide every detail of your diet and lifestyle to your doctor—focus on the aspects that you think may be relevant. You can learn a lot about possible negative drug interactions by reading publications such as this document on common drug interactions, “Drug Interactions: What You Should Know,” available from the U.S. Food and Drug Administration.

Also, if you want to be proactive, you can consult the online Interactive Drug Checker at WebMD, which allows you to enter the name of a prescription, over-the-counter, or herbal medication and then enter additional medications and find possible negative interactions between them.

Another all-important piece of advice is to always read the label that comes with the medication or supplement. It will contain information about the medication as well as other drugs, supplements, and foods that should not be taken at the same time.

Fitness Around the World

August 16, 2016 oblanderchiropractic

People in the US who are interested in staying in shape tend to favor running or working out at the gym to maintain fitness. But how do people in other parts of the world stay fit? And what might Americans learn from them? Following is a summary of how people in some other countries keep in shape.

The Netherlands and Scandinavia – The number one form of physical exercise in these countries is undoubtedly the bicycle. They use it to do everything from getting to and from work and school to shopping for groceries and cycling someone home from a date. There are dedicated bike lanes in every city, and many that stretch from one side of the country to the other. From small children to the elderly, everyone cycles as a matter of course, and their overall fitness shows how beneficial it is to their health.

China – You may have seen people in public parks around any major city (or any community with Chinese immigrants) performing a series slow, precise movements. Tai Chi is an ancient Chinese form of martial arts that is good for conditioning not only the body, but the mind as well. It is especially good for seniors, as it improves balance and overall mobility, increases strength in the legs and reduces stress.

India – Most people are surprised to learn that the physical practice of yoga as we know it is not actually ancient. Yoga in India was traditionally a mental and spiritual practice that incorporated special breathing techniques while in a sitting or standing posture. The type of exercise that comes to mind when we think of the word “yoga” (incorporating different postures called asanas, in combination with measured breathing) was not developed in India until the early 20th century. Nevertheless, yoga is now practiced very widely in India and all over the world as a way to promote overall mind-body fitness. It strengthens and stretches the muscles, increases flexibility and reduces stress.

Japan – Radio Taiso is a program of simple calisthenics set to music that is broadcast several times a day and is used by schools and many companies to help keep people fit. There are three official versions. One is a general fitness program for people of all ages, one is specifically designed to increase physical strength, and one is geared toward the elderly and disabled, who can perform the exercises while sitting down.

Brazil – An energetic form of dance that is taking off elsewhere in the world as well, Capoeira is a combination of dance, martial arts, acrobatics and music. It improves balance, coordination and rhythm while strengthening all the muscle groups. It will also improve your reflexes and help increase concentration.

Middle East – Belly dancing was originally developed as an exercise to aid women in childbirth. But belly dancing has many additional advantages. It particularly targets the “core” muscles, which are the ones responsible for keeping us upright and which have all too often become weakened by sitting for long hours at a desk. By strengthening your core muscles, you reduce your risk of suffering a back injury or chronic lower back pain.

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