Browsed by
Tag: natural healthcare

Building Better Bones for the Long Run

Building Better Bones for the Long Run

senior-man-working-dumbells
senior-man-working-dumbells

When it comes to leading a healthy, active lifestyle in middle age and beyond, maintaining your bone density (also called “bone mass”) is very important. To really understand the challenges associated with this—and to appreciate the opportunities—it’s necessary to know a little bit about how your skeleton grows and develops over the years.

Your bones are actually a lot more active than most people realize. Even if you’re an adult, somewhere between 7% and 10% of the cells in your bones are replaced during any given year. This means that your entire skeleton will be replaced in about a decade. The bones in the human body are constantly being broken down, reabsorbed and rebuilt, with those experiencing the most daily wear-and-tear being rebuilt the most frequently. This is referred to as “remodeling” or “bone turnover.”

Even though your bones stop growing in length in early adulthood, they can continue to grow in diameter throughout your life in response to activity. When this happens, special cells called osteoblasts form compact bone around the outside of the bone surface while other cells called osteoclasts break down and reabsorb older bone tissue from the internal bone surface. These two processes work together to increase the diameter of the bone while preventing it from becoming too thick and heavy.

Girls achieve up to 90% of their peak bone mass (the amount of bone tissue in the skeleton) by their 18th birthday. Boys hit that same milestone by the time they’re about 20 years old. Bone mass can keep growing until around age 30 for both men and women. After this point, bone mass tends to remain stable for a number of decades as bone building activities remain roughly in balance with bone resorption activities. However, this balance begins to change and bone mass begins to decline when you reach more advanced years. For women, this drop in bone density is closely related to menopause.

There are essentially three things you can do to maintain healthy bone mass:

  1. Stimulate as much bone growth as possible while you are still young. Timing counts—the higher your peak bone mass is when you hit your early 20s and 30s, the more bone loss you can experience later in life without the risk of osteopenia or osteoporosis. We recognize that, for many readers, this bit of information will come too late. We include it here for the benefit of parents who are still in a position to help their children.
  2. Eat a bone-healthy diet. Calcium, vitamin K and vitamin D are the keys, but vitamin A, vitamin B12 and vitamin C matter too!

    Calcium is integral to maintaining bone strength. Dark green, leafy vegetables are the single best source of this mineral. Ounce for ounce, they’re even better than dairy products (which are also good). So the key to feeding your bones is to incorporate more spinach, collard greens, broccoli and bok choy into your diet in addition to dairy (milk, yogurt and cheese). Tofu is often fortified with calcium as well, so a quick stir-fry including tofu, bok choy and sesame seeds (another great source of calcium) makes an excellent bone-healthy meal.

    Vitamin K is key to the production of osteocalcin, a bone protein. Vitamin K is needed to bind calcium to the bones and reduces the amount of calcium that is excreted in the urine. It has been shown to promote higher bone density and reduce the risk of fractures. Fortunately, the same dark green, leafy vegetables that are chock full of calcium are also a great source of vitamin K.

    Vitamin D is critical for calcium absorption. However, many experts believe that most Americans may be vitamin D deficient, particularly during the winter months when days are short and there is little sunlight. However, the general trends toward less outdoor activity at other times of the year and more sunscreen use may increase the risk of year-round vitamin D deficiency. According to Dr. Michael Holick, a leading vitamin D expert, “We want everyone to be above 30 nanograms per milliliter,” Holick says, “but currently in the United States, Caucasians average 18 to 22 nanograms and African-Americans average 13 to 15 nanograms.” This is perhaps the best argument for vitamin D-enriched milk and supplementation.

  3. Weight-bearing exercise stimulates bone formation and lowers the rate of calcium loss. You can help to increase your bone density at any age by practicing weight-bearing exercise three times per week for 20 to 30 minutes. This can include activities such as lifting weights, walking or running, dancing, playing tennis, climbing stairs, or jumping rope. Remember—even if you get bone-friendly vitamins and minerals, you will still lose bone mass more quickly if you are a couch potato.

    Gary Null, in his book Power Aging notes “Weight lifting, including curls and bench presses, is a beneficial activity.” And for those who’d rather not visit the health club, “Dancing, stair-climbing and brisk walking are all weight-bearing exercises, which promote (good) mechanical stress in the skeletal system, contributing to the placement of calcium in bones.” But what about aerobic exercises? While they are very good for your cardiovascular system, “aerobic exercises such as biking, rowing and swimming do not strengthen the bones.” They simply don’t place enough stress on the skeletal system to stimulate bone growth.

Beyond their role in giving your body its shape as well as supporting and moving it, the bones that make up your skeleton do a number of other really important things that are less obvious:

  • They provide protection for your body’s vital organs.
  • They are where your red blood cells and lymphocytes are produced (within your bone marrow).
  • They store important minerals, including calcium and iron, and are involved in metabolizing them.
  • They help regulate your body’s endocrine system (including regulation of blood sugar and storing fat).

Be good to your bones and they’ll be good to you!

Have any questions? If so, please call or visit our office today!

 

Additional Resources

To Ensure Bone Health, Start Early. http://well.blogs.nytimes.com/2013/08/05/to-ensure-bone-health-start-early/

Bone Health: Tips to Keep Your Bones Healthy. http://www.mayoclinic.org/healthy-living/adult-health/in-depth/bone-health/art-20045060

Maintaining Bone Health: Why Bone Health is Important. http://nihseniorhealth.gov/falls/bonehealth/01.html

Exercise and Physical Activity. http://www.americanbonehealth.org/what-you-should-know/exercise

Keys to Strengthening Your Immune System

Keys to Strengthening Your Immune System

Three girlfriends in white T-shorts jump having waved hands
Three girlfriends in white T-shorts jump having waved hands

We are bombarded daily with all sorts of microbes that can cause illness. Interestingly, if we are exposed to a wide range of these microbes as children, studies have shown that we will have a lower risk of asthma and allergies as well as a stronger immune system. There are a number of factors that influence the health of our immune system, including diet, stress, exercise and aging. Following are some strategies you can use to help strengthen your immune system.

Eat plenty of fruits and vegetables – These are high in the vitamins, minerals and trace elements you need to help keep you healthy, particularly those high in vitamin C (red bell peppers, strawberries, broccoli, citrus fruits) and zinc (nuts, seeds, wheat germ).

Reduce stress – Chronic stress has been shown to inhibit the production of interleukins and cytokines, which are responsible for stimulating the action of white blood cells. Chronic stress also causes the stress hormone cortisol to be continually released into the bloodstream, which in the long term suppresses the production of pathogen-fighting T cells and antibodies.

Get out in the sun – Insufficient vitamin D has been linked to greater susceptibility to infection. Approximately one out of three Americans is deficient in vitamin D. Try to get out in the sun in the summer months wearing minimal clothing and no sunscreen for 5 to 10 minutes two or three times a week between the hours of 10 am and 3 pm. This will provide you with sufficient vitamin D without increasing your risk of skin cancer. You can also take a supplement in the winter months or if you live in a place without much sun.

Get sufficient sleep – Sleep deprivation increases inflammation and inhibits the immune response. One study found that people who habitually slept less than seven hours each night were nearly three times more likely to catch a cold than people who slept eight hours or more.

Exercise – Moderate exercise has been shown to decrease stress and boost the immune system. Thirty minutes of moderate exercise each day, such as a brisk walk, raises the body’s levels of leukocytes, which are cells that help guard against infection.

Eat probiotics – Perhaps even more important than antibiotics in the fight against infection are probiotics, beneficial bacteria that live in the gut and upper respiratory tract. They boost the immune system by encouraging the production of certain T cells. You can find probiotics in yogurt, sauerkraut and kimchi, or you can take a probiotic supplement.

Avoid sugar – Even 100 grams of sugar, the equivalent of a 24-oz soda, depresses your immune system by reducing the ability of white blood cells to combat bacteria. This effect can last for a few hours after sugar ingestion, so if you are trying to stay healthy, keep away from the sweets!

Top 5 Low-Impact Aerobic Exercises for Winter Fitness

Top 5 Low-Impact Aerobic Exercises for Winter Fitness

snowboarder-grabbing-air-200-300Everyone knows that exercise is essential to maintaining your health. However, not everyone is able to perform the kinds of high-impact exercises that are hard on the joints. Whether your particular concern relates to aging, injury, or some type of chronic musculoskeletal problem, there are several low-impact aerobic exercises that can help keep you fit throughout the winter.

Walking—This simple activity costs absolutely nothing, requires no additional equipment and can be done in most any weather conditions. If walking seems too boring, then try different routes. Mix it up! If you have hills nearby, include them for greater aerobic challenge. Make certain you have good footwear before taking on anything other than flat terrain. If walking isn’t giving you enough of a challenge, add ankle weights or carry barbells. If you don’t have nearby hills, then take to the stairs. Your local high school or college likely has a stadium with steps that can increase your workout intensity.

Swimming—If you have access to an indoor pool, count your blessings. Swimming is not only one of the lowest impact exercises there is, but it may also be the best full-body workouts around. Swimming involves even less impact than walking, and merely staying afloat (without pool floats) requires far more energy than just standing still. Do laps. Time yourself. There are numerous swimming strokes available, plus aerobic activities and games that you can play in the water. Whether you bring friends or go it alone, swimming can give you just as much aerobic “bang for your buck” time-wise as any other activity, and maybe more.

Cycling—Whether you take to the cycle in your gym or take your bicycle out for a spin, this activity produces virtually zero impact and delivers lots of aerobic benefit. Going nowhere in the gym may seem tedious and even boring to some, so take to the bike lanes or walkways with your bicycle. Once you’ve built up your strength, climbing hills can give your legs a good burn. Inside, no helmet is required. Outside, always protect your head when cycling.

Dancing—This might well be the most fun, low-impact aerobic exercise you can do (at least in public). Of course, many dance routines require a partner, but that’s what makes it all so much fun. Don’t be afraid to go beyond the simple waltz. Try the foxtrot for a little variety. Or try salsa, tango and other more strenuous styles to test your timing, finesse and stamina. A good dance routine can get your heart pumping. Performed well, it can even be downright sexy. And if you don’t like being on the dance floor alone with a partner, there’s always line dancing. It’s a great opportunity to work on your timing and coordination while getting a low-impact workout!

In-Line Skating (Rollerblading)—Protective gear is essential for your safety, as is choosing the best path. Most sidewalks have bumps and imperfections that can prove challenging… or disastrous. An empty parking lot might offer a better alternative for beginners. Some parks also have paths that are perfect for this kind of low-impact activity. Taking to the blades can burn more calories than many other exercises. Until you get your balance perfected, you might want to squat down to keep your center of gravity lower to the ground. Take shorter strides when starting out. Don’t go too fast until you’ve perfected your ability to maneuver, slow down and (yes) stop!

 

Have a Cold? Top Ten Tips for Getting Better Faster

Have a Cold? Top Ten Tips for Getting Better Faster

Oh No! Sick Man Checking for a FeverThe common cold: Even though Americans have over a billion colds per year, there’s nothing “common” about it when you’ve got one. The sneezing, the scratchy throat, the runny nose, the nasal congestion, and the watery eyes can make your life miserable. Even though most colds go away within three to seven days, there are steps you can take to boost your body’s immune system and help get rid of your cold sooner than that. Read on for our “Top 10 Tips” on getting over your cold quickly, consolidated from healthcare experts all over the world.

  1. First, make sure you’ve really got a cold. The symptoms listed above are those of the common cold, which is a disease of the upper respiratory tract caused by a number of different viruses. But if these symptoms are accompanied by more severe ones such as muscle aches, high fever, chills, headache, and fatigue, chances may be that it’s not a cold at all, but the flu instead. This is important to find out, because if you have a serious case of the flu, you may need to see a doctor and take an antiviral medication like Tamiflu, which can shorten the length of the outbreak. However, if you’ve got a cold, not only will the antiviral medication be ineffective, it can even weaken your immune system in the long run.
  2. Don’t “tough it out”—stay at home and get some rest. Going to work will only make your cold last longer, and you can expose all your coworkers to the virus as well. So take a few days off and give your body the rest it needs to recover and heal faster.
  3. Drink lots and lots of liquids, including—yes, really—chicken soup. Your mother’s advice to drink lots of fluids was correct, as it turns out. Research has shown that drinking warm fluids helps to relieve the most common cold symptoms and also loosens sinus secretions that cause a buildup of mucus. Hot tea or broth is a good choice, as is coffee, which has been shown to increase alertness in people with colds. And interestingly enough, the centuries-old prescription to “Have a nice bowl of chicken soup.” is also correct—it has been shown to be more hydrating and thus more beneficial than other liquids.
  4. Gargle with salt water. Gargling with 1/2 teaspoon of salt dissolved in 8 ounces of water can help to relieve your sore or scratchy throat.
  5. Use over-the-counter medications (very selectively) to deal with runny nose and coughs. A pharmacy has reliable saline nose drops or sprays and cough syrups that can help to make these cold symptoms more bearable, although they won’t make the cold go away any faster.
  6. Steam the cold away. If you have access to a steam bath, take one—or many. If you don’t, you can improvise by leaning your head over a bowl of hot water or by taking a long, steamy shower. Inhaling warm, moist air helps to loosen and thin out mucus.
  7. Boost your immune system with supplements. Research has shown that taking zinc supplements during the first couple of days may help shorten the duration of your cold and perhaps reduce its severity. But don’t take zinc on an empty stomach, and don’t use intranasal zinc nose drops or sprays; the FDA has warned that they can permanently impair your sense of smell. Vitamin C can also help to shorten colds, whether in supplement form or in fruits and vegetables. Echinacea, elderberry syrup, and raw honey have also been shown to shorten colds.
  8. Avoid smoke and polluted air. Anything that affects your ability to breathe properly is going to extend your cold.
  9. Don’t reinfect yourself or others. Practice “safe sneezing and coughing” by covering your nose and mouth and carefully discarding any tissues you use. Wash your hands often and consider using hand sanitizers to keep from infecting family, friends, coworkers, and yes, even yourself. If you contracted the cold at work and others there still have their colds, avoid the place for a few days if you can until people get better.
  1. Use over-the-counter pain relievers to reduce inflammation. Used in moderation, aspirin, acetaminophen, ibuprofen, and naproxen can all help relieve minor bodily aches that may accompany your cold, but they also act as anti-inflammatories and can reduce a fever and speed up the healing process.
Natural Approaches to Lowering Blood Pressure

Natural Approaches to Lowering Blood Pressure

????????????????????????High blood pressure (hypertension) often has no visible symptoms, especially early on. The only way to determine your blood pressure is to have it measured. If you have high blood pressure, lowering it is vitally important to your long-term health and to reducing your risk of cardiovascular disease. Risk factors for high blood pressure include the following:

  • Being Overweight—If you are overweight, this will put extra pressure on your artery walls
  • Inactivity—If you don’t exercise, you increase your risk of high blood pressure
  • Stress—Increased and prolonged stress can raise blood pressure
  • Alcohol consumption—Overdoing the drinking of alcoholic beverages can increase the risk
  • Potassium—If your potassium level is too low, cells tend to compensate with more sodium, which places you at greater risk
  • Sodium—Too muchrefined sodium in your diet leads to fluid retention and higher blood pressure. Be sure to use good natural, unrefined salts.
  • Age—As you get older, your risk increases
  • Genetics—Some families have greater risk of high blood pressure than others
  • Sugar—Excessive sugar intake, especially refined sugar, can lead to diabetes, which is frequently associated with high blood pressure
  • Inflammation – inflammation can be blamed for a whole host of health complaints and should probably be the first issue addressed. All of the risk factors listed above can be related to or be affected by inflammation. Eating a diet which contains REAL foods  and that includes lots of fruits and vegetables is key in helping to reduce inflammation in the body!

While you cannot influence some of these factors (such as genetic disposition and aging), it is possible to manage most of the items on this list. Exercise is one very effective way to reduce high blood pressure. First of all, it increases your general level of activity. Second, it tends to lower your weight. And third, it helps to reduce stress because of the release of endorphins. Yoga and biofeedback have also been found to be beneficial in reducing stress. When it comes to diet and blood pressure, bananas can be a useful addition. Bananas are a rich source of potassium and can help normalize the potassium-sodium balance in your cells. Limiting the sodium content of your food is also important. Eliminate refined sugar from your diet. Relying on fruit and natural 100% fruit juices to sweeten your diet can be one of the best things you can do. Alcohol, like most everything else, should be taken in moderation. If you have too much stress in your life, realize that alcohol is a depressant and cannot help in the long run. Exercise is a much better stress reliever. A few herbs are believed to contribute to high blood pressure risk:

  • Asian Ginseng
  • Licorice
  • Rosemary essential oil
  • Ephedra

Calcium and magnesium have been found to improve blood pressure. In particular, they’re associated with improving nerve action, calming nervous tension and reducing jitters. These substances also help reducing high blood pressure or its risk:

  • Coenzyme Q10 (CoQ10)
  • Garlic (may interfere with other medications, so check with your doctor)
  • Hawthorn (a natural herb with no known interactions with medications)
  • Fish oil
  • Folic acid

If you have high blood pressure, be sure to consult with your doctor before following any of the above suggestions. But rest assured that there are natural ways for you to manage your blood pressure without resorting to drugs.

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.

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.”

“Exercise” Versus “Lifestyle Activity”: How Active Are You-Really?

“Exercise” Versus “Lifestyle Activity”: How Active Are You-Really?

canotIf you are like most people, working out just for the sake of working out does not really appeal (although there are many dedicated gym buffs who couldn’t live without their daily workouts!). We all know that it’s important to exercise regularly if we want to live a long and healthy life. However, if you find the idea of trotting along on a treadmill for 15 minutes and then spending half an hour of working out on Nautilus machines to be about as exciting as a trip to the dentist, then this article is for you!

Experts recommend that we get at least 150 minutes of exercise each week to stay in shape. But many people find taking this much exercise at once (or in three 50-minute stretches) too daunting. The good news is that a recent study conducted by researchers at Boston University that was published in the journal Medicine & Science in Sports & Exercise found that bouts of exercise lasting less than 10 minutes a couple of times daily, such as the kind you get when cleaning the house, were sufficient to meet your weekly exercise needs.

Over 2,000 participants were included in the study, more than half of whom were overweight. Motion detectors were attached to each of the subjects for eight days, and an average of half the participants met their weekly exercise quota of 150 minutes. The average participant met his or her quota with exercise that lasted less than 10 minutes at a time. The types of exercise ranged from moderate (heavy cleaning, walking briskly and sports such as golf and badminton) to vigorous (running, hiking, shoveling and farm work).

As long as the participants met their 150-minute per week quota, no matter the length of their exercise, they had lower body mass index, smaller waists, lower triglycerides and better cholesterol levels than those who did not meet the quota. Assistant professor at Boston University’s School of Medicine, Nicole Glazer, says “But this study really speaks to the idea that some activity is better than nothing. Parking a little bit farther away, getting off the bus one stop early-all of these little things can add up and are related to a healthier profile.”

For years, researchers have studied the effects of exercise from practicing sports or visiting the gym. However, according to Glazer, “This idea of lifestyle activity is one that is under-measured in research studies.” Activities such as taking the stairs instead of the elevator, using a push mower instead of a riding mower, etc. can add up to a significant amount of energy expenditure. Experts still stress that it’s important to also get in some traditional forms of exercise and not merely replace it with lifestyle activity. Still, any exercise is useful.

 
“The levels of sedentary behavior in this country are alarming. So the concern that someone’s going to stop exercising and instead just get off the bus a stop earlier, that’s not my concern,” Glazer says. “The real concern is, is this a stepping-stone? Is this the way we can get inactive people to do any sort of activity? People will come up with any excuse to not exercise. I don’t need to worry about my giving them one. They’ll be able to think of something.”

Keys to Strengthening Your Immune System

Keys to Strengthening Your Immune System

Three girlfriends in white T-shorts jump having waved handsWe are bombarded daily with all sorts of microbes that can cause illness. Interestingly, if we are exposed to a wide range of these microbes as children, studies have shown that we will have a lower risk of asthma and allergies as well as a stronger immune system. There are a number of factors that influence the health of our immune system, including diet, stress, exercise and aging. Following are some strategies you can use to help strengthen your immune system.

Eat plenty of fruits and vegetables – These are high in the vitamins, minerals and trace elements you need to help keep you healthy, particularly those high in vitamin C (red bell peppers, strawberries, broccoli, citrus fruits) and zinc (nuts, seeds, wheat germ).

Reduce stress – Chronic stress has been shown to inhibit the production of interleukins and cytokines, which are responsible for stimulating the action of white blood cells. Chronic stress also causes the stress hormone cortisol to be continually released into the bloodstream, which in the long term suppresses the production of pathogen-fighting T cells and antibodies.

Get out in the sun/Make sure you get enough Vitamin D – Insufficient vitamin D has been linked to greater susceptibility to infection. Approximately one out of three Americans is deficient in vitamin D. Try to get out in the sun in the summer months wearing minimal clothing and no sunscreen for 5 to 10 minutes two or three times a week between the hours of 10 am and 3 pm. This will provide you with sufficient vitamin D without increasing your risk of skin cancer. You can also take a supplement in the winter months or if you live in a place without much sun.

Get sufficient sleep – Sleep deprivation increases inflammation and inhibits the immune response. One study found that people who habitually slept less than seven hours each night were nearly three times more likely to catch a cold than people who slept eight hours or more.

Exercise – Moderate exercise has been shown to decrease stress and boost the immune system. Thirty minutes of moderate exercise each day, such as a brisk walk, raises the body’s  levels of leukocytes, which are cells that help guard against infection.

Eat probiotics – Perhaps even more important than antibiotics in the fight against infection are probiotics, beneficial bacteria that live in the gut and upper respiratory tract. They boost the immune system by encouraging the production of certain T cells. You can find probiotics in yogurt, sauerkraut and kimchi, or you can take a probiotic supplement.

 
Avoid sugar – Even 100 grams of sugar, the equivalent of a 24-oz soda, depresses your immune system by reducing the ability of white blood cells to combat bacteria. This effect can last for a few hours after sugar ingestion, so if you are trying to stay healthy, keep away from the sweets!

What’s the Difference Between an MD and a DC?

What’s the Difference Between an MD and a DC?

md-or-dc-200-300It’s important to know the basic differences between an MD (Medical Doctor) and a DC (Doctor of Chiropractic) so that you understand the unique role that each type of medical professional plays in helping you to maintain or regain your health.

MDs and DCs are both licensed healthcare providers. They examine, diagnose and treat patients. However, most MDs have more hours of training in physiology, whereas DCs typically have more hours of anatomy training. Their methods of practice may help explain this difference in emphasis. DCs are experts in musculoskeletal health and general wellness. Like an MD, a DC will use diagnostic imaging, lab tests, clinical exams and questionnaires to determine a diagnosis, but the course of treatment will be different. MDs tend to prescribe pharmaceuticals and surgery to treat patients, whereas DCs use a more holistic approach involving a variety of hands-on treatments as well as advice on diet and exercise.

Office visits are also often quite different experiences. On a typical visit to an MD, you will likely be asked by a nurse or assistant to fill out paperwork and provide information about your condition. Then the MD will visit you, look at the information, perhaps perform a brief clinical examination, and quickly prescribe a treatment. In the course of doing this, most doctors will take only a small amount of time to understand your overall health picture. And treatment will usually involve drugs and/or medical procedures.

It is not uncommon for patients to have a more personal relationship with their DC than with their MD. Visits to a DC also tend to be more involved. The chiropractor will speak with you at length about not only your physical symptoms, but your lifestyle habits as well. He or she will examine you, perform any necessary tests, discuss possible treatment options, and provide appropriate manual therapies. Together, these treatment methods are sometimes referred to as “physical medicine”.  These may include targeted spinal adjustments, therapeutic massage, disc decompression, laser therapy, electrical stimulation and hot and cold treatments as well as structured exercise and stretching programs. In addition, the chiropractor may also make specific suggestions about your nutrition, day-to-day environment and physical activity.

 
In general, musculoskeletal problems (particularly those related to back, neck and joint pain) are better treated by a DC. However, many chiropractors have also developed specialized expertise in other areas as well. DCs will refer you to an MD if they believe that diagnosing and treating your specific condition is beyond their scope of practice.