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Why Some Foods Just Make Us Feel Better

Why Some Foods Just Make Us Feel Better

??????????????????????There is a reason why you reach for the chocolate when you are feeling depressed. Scientists have been studying the connection between food and mood for a number of years, and they have found that the foods we eat have a definite influence on the state of our mood. After all, foods are essentially chemicals when broken down by the body’s digestive processes, and those chemicals all have some influence on the brain. The neurotransmitters most responsible for mood (such as serotonin, dopamine and acetylcholine) are all affected by what we eat.

Our feelings can be affected by foods in other ways as well. Something as simple as fluctuations in the level of our blood sugar can make a big difference mood-wise. Low blood sugar can make you feel tired and irritable, but too much sugar at once in our bloodstream can make you hyper. Sticking to a low-glycemic diet, in which the sugars from food are released slowly into the bloodstream, can keep your mood on a more even keel.

Carbohydrates may help to boost your mood (which is why we crave “comfort foods” like macaroni and cheese). Carbohydrates (such as those in fruits, vegetables, legumes and whole grains) assist in the production and absorption of tryptophan into the brain. With the assistance of B-vitamins, tryptophan is important for the synthesis of serotonin, a neurotransmitter that can boost mood. A study performed by scientists at Arizona State University found that a very low-carb diet caused feelings of fatigue and discouraged overweight subjects from exercising. Just be sure to avoid simple carbohydrates such as foods containing refined flour and refined sugar, as they will just spike your blood sugar and cause a subsequent energy and mood crash.

The consumption of foods rich in omega-3 fatty acids has been shown to help to ward off depression and reduce anger and irritability. Researchers believe that omega-3s enhance the pathways of important neurotransmitters. Study subjects who suffered from depression were found to have low levels of omega-3. Eating fatty fish three times a week, such as sardines, mackerel, herring and salmon, can help you get a healthy dose of omega-3 fatty acid.

Just as there are foods you should eat to improve your mood, there also foods you should avoid eating. In addition to refined foods, you should avoid excessive consumption of foods containing caffeine, alcohol, hydrogenated oils and artificial additives. These all have been shown to contribute to anxiety, depression and difficulty concentrating.
Foods high in vitamin D (fortified milk, sardines) and selenium (seafood, beans, nuts, seeds, legumes, lean meat and whole grains) can also boost feelings of happiness. A little dark chocolate would not go amiss either. Just a small amount (1.4 oz) of dark chocolate can reduce cortisol and catecholamines, the stress hormones. Just don’t overdo it, as too much sugar can negate chocolate’s beneficial effects.

Overview of Mineral Nutrients

Overview of Mineral Nutrients

mineral-nutrients-200-300No one should underestimate the importance of getting adequate minerals in our daily diet. Composed of metals and other inorganic compounds, minerals are just as important as vitamins when it comes to the proper functioning of the human body’s systems. And since the body cannot produce its own minerals, we must get them from the food we eat.

While many common minerals, such as calcium, potassium, sodium and magnesium are required in larger amounts, others are only necessary in trace amounts. However, modern farming practices have depleted the soil of some of these important trace minerals, resulting in a greater risk of mineral deficiencies in the overall population. A 1992 study found that the mineral content of soil in the U.S. was 86% lower than it had been a century before.

Minerals are needed in order for our body’s enzymes to work and to facilitate the transport of nutrients across cell membranes. Without minerals, our cells would essentially starve. Minerals are responsible for proper conduction of nerve impulses, for the contraction and relaxation of muscle tissue, and they help regulate tissue growth.

Following is a short overview of some of the most important minerals for our health:

* Calcium supports bone formation, muscles, the heart and the digestive system. A persistent feeling of “pins and needles” may indicate a calcium deficiency. Other symptoms include rashes and muscle cramps. Magnesium is necessary for the proper absorption of calcium.

* Copper helps the intestines in the absorption of iron from food. Copper deficiency sometimes leads to anemia, as low copper intake makes iron absorption far more difficult.

* Iodine is key to the production of thyroid hormones, particularly thyroxine. Seafood and seaweed are the best sources of iodine. In areas where seafood is scarce, governments often add iodine to salt or other foods. Iodine deficiency can cause goiter and mental problems.

* Iron is particularly important to red blood cells, as it allows our blood to transport oxygen. Insufficiency iron in the diet leads to anemia, whereas too much iron can cause serious liver problems.

* Magnesium is used mainly by the bones and teeth. Although it is necessary for calcium absorption, many people do not get enough of this mineral. Low levels of magnesium can cause weakness and muscle cramps, and a severe deficiency can cause cardiac arrhythmia.

* Manganese is used for enzyme production, and is also important for wound healing. Those with low levels of manganese heal very slowly.

* Molybdenum is needed in trace amounts for the development of the nervous system, waste processing by the kidneys, and cellular energy production.

* Phosphorus is a major component of teeth and bones and plays a key role in the body’s system of energy storage. It is also integral to many of the body’s chemical reactions.

* Potassium works with sodium in the regulation of the body’s energy supply. It also supports the nervous and digestive systems. Muscle cramps and high blood pressure are the most common deficiency symptoms.

* Selenium is most important for the health of the thyroid gland, the heart and cartilage. Low levels of selenium can lead to thyroid disease.

* Sodium helps to regulate the body’s energy supply and supports the nervous and digestive systems. Too little sodium can cause headaches, nausea and confusion, whereas too much sodium causes weakness, lethargy and edema.
* Zinc is important for the production of healthy sperm and is necessary for several liver functions. A lack of zinc causes sensory problems as well as hair loss and skin lesions.

Is It Normal for Knees to Pop and Crack?

Is It Normal for Knees to Pop and Crack?

??????????????????????????????????????????????????Many people experience a popping or cracking noise in their knees as they squat down or bend their knees, and this seems to happen with increasing regularity as we age. The medical term for this condition is called crepitus. It is a very normal phenomenon and, so long as it is painless, there is nothing to be overly concerned about. Whether young or old, cracking and popping of the knees is a common occurrence.

Crepitus can be caused by many things, and scientists are still not completely certain why it happens. One of the reasons for the popping sound may be that the patella is slightly out of alignment and is rubbing against the front of the femur or the adjacent soft tissue. Another condition called cavitation can cause a popping sound when small bubbles of carbon dioxide, which are normally suspended in the synovial fluid that lubricates the knee joint, form a larger bubble and make a popping sound as the knee is bent or twisted (think bubble wrap). Lax ligaments have been associated with an increase in cavitation. Changes in altitude or barometric pressure can often exacerbate the popping sound, such as on plane flights or when there is a change in the weather.

However, if the cracking or popping noise is accompanied by pain on a regular basis, or the knee catches or locks up, then you may have some cause for concern. Pain, sometimes accompanied by a grinding sensation, may be an indication that there is tissue damage to the articulating surfaces of the joint, such as tear to the meniscus. The cartilage behind the kneecap can fray, leading to the pain and popping sound of patellofemoral pain syndrome, which is generally caused by an overuse and misalignment of the hips, knees and ankles.

Swelling and/or stiffness may be indications of early arthritis, bursitis, gout or tendinitis. To be sure you do not damage the joint further, which may require surgery to correct, it is wise to consult with your physician or chiropractor to stop any further damage before it starts.

Your chiropractor can help to realign any joints that are misaligned, which may be contributing to the problem, in addition to suggesting specific stretching and strengthening exercises that you can do at home to support the muscles, tendons and ligaments surrounding the knee. Weak quadriceps is one of the foremost causes of knee pain, so exercises to strengthen this area may be a good idea. If you need to be seen, you can call our office at 406-652-3553.

Is It Normal for Knees to Pop and Crack?

Is It Normal for Knees to Pop and Crack?

??????????????????????????????????????????????????Many people experience a popping or cracking noise in their knees as they squat down or bend their knees, and this seems to happen with increasing regularity as we age. The medical term for this condition is called crepitus. It is a very normal phenomenon and, so long as it is painless, there is nothing to be overly concerned about. Whether young or old, cracking and popping of the knees is a common occurrence.

Crepitus can be caused by many things, and scientists are still not completely certain why it happens. One of the reasons for the popping sound may be that the patella is slightly out of alignment and is rubbing against the front of the femur or the adjacent soft tissue. Another condition called cavitation can cause a popping sound when small bubbles of carbon dioxide, which are normally suspended in the synovial fluid that lubricates the knee joint, form a larger bubble and make a popping sound as the knee is bent or twisted (think bubble wrap). Lax ligaments have been associated with an increase in cavitation. Changes in altitude or barometric pressure can often exacerbate the popping sound, such as on plane flights or when there is a change in the weather.

However, if the cracking or popping noise is accompanied by pain on a regular basis, or the knee catches or locks up, then you may have some cause for concern. Pain, sometimes accompanied by a grinding sensation, may be an indication that there is tissue damage to the articulating surfaces of the joint, such as tear to the meniscus. The cartilage behind the kneecap can fray, leading to the pain and popping sound of patellofemoral pain syndrome, which is generally caused by an overuse and misalignment of the hips, knees and ankles.

Swelling and/or stiffness may be indications of early arthritis, bursitis, gout or tendinitis. To be sure you do not damage the joint further, which may require surgery to correct, it is wise to consult with your physician or chiropractor to stop any further damage before it starts.

Your chiropractor can help to realign any joints that are misaligned, which may be contributing to the problem, in addition to suggesting specific stretching and strengthening exercises that you can do at home to support the muscles, tendons and ligaments surrounding the knee. Weak quadriceps is one of the foremost causes of knee pain, so exercises to strengthen this area may be a good idea. If you need to be seen, you can call our office at 406-652-3553.

Better Workouts in Less Time

Better Workouts in Less Time

Woman Lifting Weights in GymAlmost everyone is pressed for time these days, and squeezing a workout into your day is often not easy to do. However, it is possible to learn some ways of exercising more efficiently so you get a better workout in less time. Following are a few tips on getting the most out of your workouts.

Exercise both your upper and lower body at the same time – This allows you to not only save time, but also burn more calories. Use hand-held weights and pump your arms hard while running and walking, or use a rowing machine that causes you to give both upper and lower body a good workout.

Do high-intensity interval training – Researchers at McMaster University in Ontario, Canada, found that shorter but more intense workouts were far more effective than longer workouts of lower intensity. Professor Martin Gibala was the lead author of a two-week study that analyzed the workouts of healthy middle-aged men who performed six sessions of high-intensity interval training for 20 minutes each. Each session consisted of 10 intervals at 90 percent intensity lasting one minute each, with a minute of rest between each interval. The results matched or were better than those from participants who practiced traditional aerobic exercise for longer lengths of time.

Gibala says, “The participants showed dramatic improvement in their exercise capacity. Before, maybe they could ride a bike pretty intensely for 25 minutes. After those two weeks, they could ride it for 50 minutes.” Some exercises that lend themselves well to this type of training are the elliptical machine, rowing machine, bicycling and sprinting. Do one minute of intense exercise at 90 percent of your capacity for one minute, then rest for one minute. Repeat this sequence ten times for a 20-minute workout and you’re done!

Vary your workouts – Studies have shown that the body becomes more efficient at a particular type of exercise if it is done repeatedly, so if you want to burn more calories, vary the exercises you do. Physical trainer Dino Novak says, “When the body is doing a set rhythm, it expends less energy than when it’s forced into multiple movements.” He advises, “For example, instead of just going for a run, do sprints — and then stop, start, turn, twist. Add motion and movement into your activity and you’ll literally keep your body expending the maximum energy.”

 
Listen to fast music – According to the results of a study performed by scientists at the Research Institute for Sport and Exercise Sciences, subjects who listened to fast music while working out pedaled an exercise bicycle faster and achieved a faster heart rate than when they listened to slow music. So crank up the tunes!

The Latest on Motorcycle Safety Gear

The Latest on Motorcycle Safety Gear

motorcycle-safety-gear-200-300There are few more iconic images than that of the motorcyclist. Whether it’s zipping through traffic when cars are at a standstill or exploring long, winding country highways, motorcycling is many people’s idea of bliss. In order to keep enjoying that bliss, however, it’s necessary to add a dash of caution and common sense. According to statistics from the U.S. Department of Transportation’s National Highway Traffic Safety Administration (NHTSA), motorcyclists are 35 times more likely to experience a deadly road accident than those traveling in passenger vehicles. Even the most skilled motorcyclists need motorcycle safety gear to protect themselves against injury.  Remember-more often than not, motorcycle accidents are the fault of people driving other (larger) types of vehicles…

The head, arms and legs are the areas of the body most likely to sustain injury in a motorcycle accident, so protect these first and foremost. The basics of protective clothing include jackets and pants (or a suit), gloves, boots, and of course a helmet. Jackets, pants and gloves can be constructed from leather, nylon or Kevlar. The best quality leather is made from cowhide, as it is the most durable. You can also find pigskin leather that may look nice and be less expensive, but it is far more easily damaged. Be sure the leather is a minimum of one millimeter in thickness for optimal protection. Buffalo hide is another good choice if you can find it.

Many people prefer synthetic materials, due to what some feel is greater comfort and improved weather protection. Whether you choose nylon or Kevlar, test the material to see if it can stretch and breathe. This is important when biking on a hot day. It should also be strong and durable enough to be able to maintain its integrity in the event of an accident.

When choosing a motorcycle jacket, ensure that the stitching at your joints (elbows and shoulders) is strong and preferably reinforced. A well-made jacket will have extra padding in the area of the spine, elbows and shoulders. A jacket of man-made materials should have reflective stripes. Your jacket should fit snugly without being too tight. It should allow for extra layers underneath if you are a cool-weather biker. When trying it on, be sure to also sit in it in riding position to ensure that your back and wrists remain covered while in that position.

Although jeans may be more comfortable, leather pants or chaps are always recommended. In addition to providing greater protection, chaps or insulated pants may be specially coated for water resistance, which is an added bonus in bad weather that jeans just can’t match.

The best gloves (which should be worn at all times, no matter what the weather) will have knuckle protection made from carbon fiber. Cold weather gloves are essentially the same, but with insulation – and often waterproofing – included.
Boots should be at least 6 inches in height to offer ankle protection, and sport a slip-resistant sole. Thicker soles are better at absorbing bike vibrations. Leather boots are always preferable to nylon running shoes, which offer no protection to your feet and ankles in case of an accident.

The use of brightly colored, reflective clothing has been shown to reduce the risk of road accidents by 37%. If your clothing does not have reflectivity built-in, you can add it with the addition of reflective tape kits. Anything that makes you more visible to other drivers can dramatically decrease your risk of an injury.

Although nobody enjoys wearing a motorcycle helmet, it may make the difference between life and death (or between life and living in a vegetative state). A good helmet will have a Department of Transportation (DOT) certification sticker on the back. This ensures that the helmet meets stringent safety requirements. You will get the most protection from a full coverage helmet that covers the entire head and face, with a clear acrylic visor for added protection against insects and various light road debris. Many helmets also feature vents to help keep your head cool.

A well-equipped biker is a happy, healthy one, so buy some quality gear and get out there to enjoy the open road!

Look Who Else Uses Chiropractic: Professional Tennis Players

Look Who Else Uses Chiropractic: Professional Tennis Players

tennis-collage-200-300There are about 800 professional tennis players in the U.S. who regularly play in competitions sanctioned by the US Tennis Association (USTA). Dr. David E. Stude, a chiropractor and professor at Northwestern Health Sciences University in Minnesota, estimates that up to 65 percent of them suffer at least one tennis-related injury. Although tennis elbow gets the most press among tennis-related injuries, chiropractors assert that they actually see more injuries to the lower extremities, as these are the areas that absorb the force created by the arm swinging the racket. Tightness in the shoulder blades of professional tennis players can lead to muscle pain and headaches, which chiropractic care can help to relieve.

Many professional tennis players make sure a chiropractor is available to them during tournaments to help keep them in top shape throughout a game that can sometimes last for several hours. Some of the top tennis players in the world are regularly treated by a chiropractor, including Andy Murray, Roger Federer and Novak Djokovic. Andy Murray said of his chiropractor, “Jean-Pierre (Bruyere) has been helping my game for years.”

At the 2011 Men’s US Open Tennis Championship, Serbian player Novak Djokovic was battling Rafael Nadal in the final. During the last set, he was experiencing enough lumbar pain to ask for a 10-minute medical time-out, during which he received chiropractic treatment. He walked back onto the court a renewed man, and went on to win the set and the championship.

According to Venus Williams, a seven-time Grand Slam Women’s Tennis champion, “Chiropractic gives me the flexibility I need to keep me in the game.”

Ivan Lendl, a former number-one ranked tennis player and winner of eight Grand Slam singles titles, believes in the power of chiropractic care. He said, “I feel that chiropractic adjustments help to prevent injury…. I try to go twice a week to a chiropractor, sometimes even more during big tournaments. I feel I am much more tuned-up with an adjustment. I support chiropractic very much. I think it is great for sports. I think it’s great for anyone!”

Retired professional tennis player and coach Martina Navratilova won 18 Grand Slam singles titles during her career, and believes chiropractic helped her to achieve this. Navratilova said, “A chiropractor was instrumental in putting my body back together. Alternative therapies will play a bigger role in our lives. After all, people like what works.”
More professional tennis players are getting on board with chiropractic each year, following in the footsteps of such greats as Jimmy Connors, John McEnroe, Tracy Austin and Billie Jean King, all of whom have enjoyed the advantage that chiropractic care brought to their game. It may help to improve your game too!

Chiropractic and Addiction

Chiropractic and Addiction

addiction-200-300It is ironic that chiropractic-a health care methodology that is committed to being drug-free-is being utilized more and more as an effective treatment for the ravages of addiction. Addiction is a major public health problem these days, with the National Institutes for Health (NIH) estimating that 15% of Americans can be classified as “problem drinkers” or alcoholics, and that 1 in 10 Americans are either addicted to or in recovery from the use of illegal drugs. And the problem of drug addiction is far from being limited to illegal drugs; the National Institute on Drug Abuse estimates that millions of Americans meet abuse or dependence criteria for prescription opioids and painkillers used to treat their chronic pain.  Add to alcohol and drugs other mainstream sources of addiction (smoking and gambling for example), and it becomes quite clear that addiction is a broad problem that negatively affects the lives of those addicted and their families as well as society at large.

Let’s talk for a minute just about substance abuse. Whether the source of the addiction is alcohol, illegal drugs or prescription drugs the reasons people have for taking them in the first place are remarkably consistent, and based on feelings of dis-ease. People are in such pain – physical pain as the result of injury or disease, or emotional pain as the result of psychological trauma or mental illness – that they turn to these addictive substances to dull their ever-present pain and just “get through the day.” And while there are conditions for which powerful opioid painkillers can be legitimately prescribed, the continued use of them can be as debilitating as the illegal drugs, and can wreak havoc on people’s overall physical and mental health.

Chiropractic care is increasingly being shown to be remarkably effective at eliminating the dependency that such individuals have on these addictive substances, and at helping them to live alcohol- and drug-free lives. Chiropractic does this by often eliminating some or all of the chronic pain that caused the person to resort to drugs or alcohol in the first place, easing the levels of physical aches and pains that cause a person to crave prescription medication or seek to self-medicate.

But because chiropractic care is above all holistic and designed to improve all aspects of a person’s life simultaneously, chiropractic treatment can also relieve psychological pain and mental distress, and enable people to re-achieve a sense of well-being. On a physical level, the spinal adjustment received during chiropractic care have been shown to release endorphins and other “feel good” chemicals in the brain, and thus to directly improve the sense of well-being. When the spine is in proper alignment, powerful chemicals known as neurotransmitters are released in their intended order and amount, resulting in positive mental states. One recent study published in the journal Medical Psychiatry found that when a 30-day addiction recovery program was supplemented with frequent chiropractic adjustments, the subjects achieved an unprecedented 100% success rate with the program.
Chiropractic care is safe, effective, and long-lasting, helping people’s bodies to heal in a holistic manner. Having this alternative means that they don’t need to resort to the use of prescription drugs, alcohol or illegal drugs to suppress their pain and feelings of dis-ease. So if you or someone you know and love is struggling with addiction issues of any kind, please look into the benefits that professional chiropractic care could bring to their recovery.

Following the Science on Genetically Altered Crops

Following the Science on Genetically Altered Crops

farm-machine-200-300It’s often hard to know whose science to believe and whose advice to take when it comes to Genetically Modified Organisms (GMOs) in our food. The information available on this subject is complex, the stakes are high (in terms of the health, social, environmental, political and economic issues involved) and passions run hot on all sides of the debate. So it’s not surprising that facts are often used selectively and much of the discussion is biased.

On one side of the debate, large agribusinesses such as Monsanto stress the potential human and environmental benefits of genetically altered crops, such as reduced pesticide use and being able to feed a growing worldwide population. On the other side of the debate, opponents of genetic engineering are often guilty of scaremongering and using emotionally-loaded labels like “Frankenfoods” to color the conversation.  So what does the science currently tell us?

Genetically modified plants have now been with us for three decades, and have been widely planted since the mid-1990s. This kind of technology differs from conventional plant breeding in that it uses genes from other species to modify DNA rather than selecting for certain characteristics from within a breeding population. Of particular interest to farmers is the ability to engineer plants that are resistant to certain pests and herbicides, can tolerate harsher or more variable environments and have increased nutritional value (more vitamins or minerals, for example).

On the other side of the fence, concerns of consumers and environmental activists are threefold:

1. That genes from crop plants will spread to the wild and other, non-engineered or organic, crops or that there may be unanticipated environmental impacts

2. That there may be unknown long-term health effects from this relatively untested technology

3. That farmers, especially in developing countries, will become over-reliant on global seed companies rather than saving their own seed, resulting in greater dependency and poverty.

Thus far, some 13 plant species have been genetically engineered in one form or another, including wheat, soybeans, corn, tomatoes, alfalfa, canola, potatoes, rice and sugar beets. In 2010, genetically engineered crops accounted for over 320 million acres of planting–165 million in the USA alone. Over 80% of the soy and corn being eaten as food in the USA is now consumed in its genetically modified form.

Given the widespread planting and consumption of GM crops over the last decade, it might be expected that there would be a wide range of studies on the safety of these foods. However, a report in 2003 found only 10 such studies in a search of the literature.  This number had grown to just 42 by 2011. Of these, 36 studies were found to demonstrate no negative effect when GM crops were fed to animal species, four had positive effects and two negative. The two negative studies were both carried out prior to 2000 and have not since been replicated. Despite the largely positive conclusions drawn from these studies, a subsequent review of 19 studies found that there was sufficient data to indicate a likelihood of liver and kidney damage. The authors also noted that some significant results were stated as being “biologically insignificant,” a conclusion that they found questionable.

It is notable that soy allergies in the UK rose by 50% following the introduction of GM soy products. One study found that levels of a known allergen, trypsin inhibitor, were increased by more than a quarter in GM compared to non-GM soy, and that these levels were seven times higher following cooking. Further studies have also demonstrated negative environmental effects related to the use of GM crops, such as an increased mortality of wetland and water insects exposed to genetically modified corn pollen, and increased use of herbicide in plantations of GM soy, cotton and corn compared with their conventional counterparts. This casts considerable doubt on one of the main proposed benefits of herbicide resistant crops.

Independent scientists reviewing the safety of GM crops have called into question both the general lack of safety testing of GM crops and absence of follow-up studies, especially ones that are not in some way funded by the biotech companies themselves. Given this and the lack of stringent testing requirements for GM crops prior to both widespread field planting and human consumption, there remains cause for concern. The notion of “substantial equivalence” that largely exempts GM food from safety testing if it is seen to be the same as its conventional counterpart, has also been flagged as unnecessarily lenient on a technology most regard as unproven.
While the general public has (for the most part) been reassured by the fact that there have been very few few short-term disasters, genes from GM crops continue to find their way into wild and conventionally grown (including organic) plants as well as the larger food chain. Until sufficiently rigorous independent studies are available to determine the short- and long-term effects of GM crops, it is hard not to conclude that we are currently in the middle of a long-running experiment in which most of the benefit is gained by the biotech companies while most of the risk is carried by consumers and the environment. The problem is that if GM crops, or even just some of them, are eventually found to be a risk not worth taking, it is hard to put the genie back in the bottle. In some respects, it is simply too late now to do the long-term safety assessment that should have been carried out well before widespread approval was granted.
For the time being, the best that consumers can do is to push for disclosure and choice so that they have more flexibility when they shop at the local grocery store.