As a chiropractor I laud that benefits of exercise to all my patients. In fact, I offer community lectures on the subject because I believe that a regular routine of both aerobic and weight-bearing exercises is important for overall health and longevity. Many of my patients use lightweight dumbbells in their workouts and that’s great. But, it’s important to use them correctly in order to avoid injury. So, I’m happy to pass along an exercise that outlines the proper use of dumbbells, offered by Karen Voight, the creator of a line of fitness DVDs, including “Sleek Essentials.”

• Grasp a 3- to 5-pound dumbbell in each hand and stand with your feet hip-width apart, toes facing forward. Bend your knees and sit back on your heels to avoid putting stress on your lower back. Begin with your elbows bent and tucked in to the sides of your body, palms facing forward.

• Use your abdominal muscles to support and brace your spine as you simultaneously bring your left arm in front of you and your right arm behind you.

• Pause when your dumbbells are at shoulder level and make sure your elbows do not “lock out.”

• Bend your arms and return to the start position. Repeat the exercise, this time extending your right arm to the front and your left arm to the back.

• Continue to alternate arms for a total of 16 repetitions. Rest for 30 seconds and repeat for a second set.

For more information, write Karen Voight

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It isn’t news to anyone that elderly people are more prone to bone fractures, especially of the hip. Fortunately, there are a number of preventative measures that older adults can take to help avoid bone fractures, especially from falls. As a chiropractor, I recommend a number of preventative measures to my older patients, not the least of which is for them to have regular chiropractic treatment to help to improve and maintain balance and to keep their body in good alignment. As far as I’m concerned, in addition to balance challenges and poor muscle strength, an aging body that is out of alignment is a hip condition waiting to fracture.

According to a new study by Dr. Marian Hannan, an associate professor of medicine at Harvard Medical school and co-director of the Musculoskeletal Research Program at the Institute for Aging Research, elderly people who eat more protein are less likely to suffer hip fractures. Why? Because consuming proteins such as meat, eggs, fish or cheese helps to build stronger muscles in the legs, which, in turn can reduce an older individual’s chances of falling.  In addition to helping to build stronger muscles, other studies have shown that protein intake can increase bone density.

For more on protein study go to: dailymail.co.uk

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As a chiropractor who works with athletes, both young and old, and one who preaches a healthy diet in addition to regular chiropractic care, I am often asked by my more active patients about “fuel foods,” especially before a big high school football game or prior to a weekend warrior event. The most frequently asked question is: Are carbohydrates the best source to “fuel my sport”? And, my answer is “yes and no.” If you play sports, it’s important for you to know that even though carbohydrates burn off quickly, and are generally the best source of energy (and I recommend them highly), other factors come into play when the body is under the “stress” of the game. And, while pasta, energy bars, fruits, breads, yogurt, potatoes, cereals, and milk may all be great energy foods to eat before your sport, you should also include high sources of protein, including meat and peanut butter. Why? Because even though carbohydrates give you energy, proteins rebuild your cells and help you to maintain your muscle mass. 

Another important thing to remember is that not all carbohydrates are equal. And while healthy fats can be an excellent source of energy during your sport, it isn’t wise before the game to eat fats that digest too slowly, like the fats contained in potato chips, fried foods, doughnuts, candy bars, and other sugary foods. Not only can hard-to-digest fats cause stomach cramping, but these types of fats are hard on the body systems for many reasons.

Maintaining an active lifestyle is important to overall health. But, doing it right and not overdoing it will make a big difference in how well you perform.

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So ladies, take a walk! Do it for your health's sake! For more information on this interesting story, click the link provided above.

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As a chiropractor who treats many senior patients suffering from painful back problems, I was very concerned when I read about a new study published this month in The Journal of the American Medical Association that found that the percentage of older adults undergoing a complicated fusion procedure for the painful lower-back condition called spinal stenosis has increased sharply– rising fifteenfold from 2002 to 2007.

This type of fusion procedure is not only complicated, but costly. And worse, it carries three times the rate of life-threatening complications than alternative procedures such as decompression (removal of part of the bone pressing on the nerve) or simple fusion (in which two or three vertebrae are fused and only the front or back of the vertebrae, rather than front and back).  And, the bottom line is that earlier studies haven’t found that the complex surgery leads to better results or greater pain relief.

Gentle, non-invasive chiropractic treatment can often relieve the severe back pain caused by spinal stenosis. I fully recommend a short conservative trial of chiropractic care prior to considering most surgeries involving the musculoskeletal system. Any type of surgery carries risks and such risks increase exponentially as we age. But, when a study reveals that a costly, life-threatening surgery does little to relieve pain or improve an individual’s quality of life, in my opinion such a surgery should not even be considered.

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As a chiropractor who believes in the human body’s ability to heal itself, often with the aid of natural, non-invasive, drug-free treatment, I am always dismayed, but never surprised, at some of the pernicious claims and tenacious effrontery of drug companies when it comes to pain killers, in general, and the “treatment” of a number of conditions that don’t get any better with drugs or are made worse by them. And, as a chiropractor  who has helped hundreds of headache sufferers not only get temporary, but permanent relief, when I read about a drug study for yet another pain med that will likely keep headache sufferers numbed to their pain, but in the process numb to the rest of their life as well, I feel like shouting from the rooftops: “Try chiropractic first!” But, today, when I read about a study, sponsored by Merck (who also makes the product), I really felt compelled to say that this particular study is shamefully playing to the fears of migraine sufferers when, in fact, the drug itself only offers “less severity” at best when it comes to a migraine headache.

The study, conducted by Dr. X. Henry Hu of Merck & Co.and colleagues, found that one in five migraine sufferers had “avoided” a work-related commitment because they were afraid of getting a migraine, while 27 percent reported canceling a work commitment for this reason, and round 28 percent said they had avoided or canceled social commitments due to fear of migraines.

 I have treated many patients who told me how much they’d “feared” the onset of a migraine and limited their activities in life because of that fear, so I do understand how devastating the fear migraines can be. And, yet, the only “solution” this study offered?

This study is “important,” said Dr. Hu, the unpredictability of migraines could contribute to people’s anxiety and fear about them and early treatment with migraine drugs called triptans can help reduce headache severity. “Because of the lack of predictability of future migraine attacks, migraine sufferers may benefit from increased education on the importance of keeping medications available at all times,” they concluded.

My conclusion? If you suffer from migraines, give your chiropractor a call today!

SOURCE: Headache, published online March 25, 2010.

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Does your refrigerator light stay on when you close the frig door? No? Well, new research is suggesting that perhaps it should! As a chiropractor, I’m all about “total wellness,” which means that I believe in routine chiropractic care along with a healthy lifestyle that includes good nutrition, regular exercise, drinking plenty of water, and dealing effectively with life stresses. Getting the nutrition we need from fruits and vegetables used to be a “no brainer,” i.e., just buy them fresh. But, with the current trend towards big farm over-planting that has lead to soil depletion in many areas, sadly the fruits and vegetables grown in, and pulled from, soil lacking in nutrients lack much of the health benefits they once offered. We generally need to search for fruit and veggie stands and farmers’ markets to get anything close to the natural nutrition that was once “a given” when we were children because, let’s face it, it’s hard to find healthy produce in our supermarkets anymore. So, I was pleasantly surprised and very interested in a new study that the harsh, unnatural lighting in most supermarkets — the kind of lighting that seems to have no environmental upside — apparently has a bright side: healthier fruits and vegetables.

That’s right! A recent study found that spinach actually gained nutritional value as it sat for days under fluorescent lights! And, not just “minor” value gains. Some vitamins doubled their concentrations. Apparently, fluorescent supermarket lights mimic the spectrum of natural sunlight, and some supermarkets keep them on all the time, 24-hours a day. Continuous light exposure allows plants to maintain photosynthesis and, of course, photosynthesis produces nutrients.

The study’s author, Gene Lester, is a research plant physiologist at the United States Department of Agriculture in Beltsville, MD. He and his colleagues chose to study spinach because it is one of the most nutritionally complete vegetables commonly available, with significant concentrations of vitamins C, A, K, E and folate.

You can read about how the research was done in the Journal of Agricultural and Food Chemistry or by going to discovery.com

Bottom line: To boost the nutritional content of spinach and other produce, researchers suggest (counter-intuitively) that consumers select packages from the front of display cases that are kept under continuous light.

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You probably know that “An ounce of prevention is worth a pound of cure,” but did you know that “A pound of fat equals 3,500 calories”? As a chiropractor who believes that a healthy lifestyle includes a healthy weight, I believe that the latter equation is just as important as the former when it comes to your health. So does First Lady, Michelle Obama. In announcing a national plan to counter childhood obesity, she indicated that weight loss doesn’t have include an unnatural “minus” intake of food, but slight lifestyle changes, such as replacing soda pop with water or walking to school, are “small changes that add up.” The formula seems simple enough: reducing calorie intake by just 100 calories a day, or burning up that amount, would equal losing a pound every 35 days, or as much as 10 pounds or more a year. And, though individual losses might vary and educating children (and their parents) about nutrition is still very necessary, in my opinion making “small changes” is a healthy place to start for many kids.

Unfortunately, there are those who find such equations “misleading,” like the health blog at NYTimes.com . In it Tara Parker-Pope states that “numerous scientific studies show that small caloric changes have almost no long-term effect on weight. When we skip a cookie or exercise a little more, the body’s biological and behavioral adaptations kick in, significantly reducing the caloric benefits of our effort.”

The question the article poses is “Can small changes in diet and exercise at least keep children from gaining weight?”  And it goes on to say that “While some obesity experts think so, mathematical models suggest otherwise.”

To read the blog in its entirety, click the link above. Then you can reach your own conclusions.

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Let's face it, if you like beer, you're going to look for a good reason to drink it, whether it's a tailgate party, as a pizza accompaniment, or to help built strong and healthy bones. Say what? Up until I heard the recent news reports and read an article that appeared recently on the HealthDay News blog, I wouldn't have listed that last reason on the "pro" side of any health list I was making. But according to a new study published in Journal of the Science of Food and Agriculture beer, or at least some beer high in barley and hops contain dietary silicon,contributes to bone mineral density. I'm a chiropractor, so naturally anything that helps to build bone density is good in my book. And, though there are foods, such as bananas, that also contain dietary silicon, if you like beer, this study is good news!

Beer for the Bones?

(HealthDay News) — Beer may help keep bones strong because it's a rich source of dietary silicon, which contributes to bone mineral density, a new study reports.

But the amount of silicon apparently varies by the type of beer.

"The factors in brewing that influence silicon levels in beer have not been extensively studied," study author Charles Bamforth, a professor in the food science and technology department at the University of California, Davis, said in a news release from the Journal of the Science of Food and Agriculture. The study is published in the journal's February issue.

"We have examined a wide range of beer styles for their silicon content and have also studied the impact of raw materials and the brewing process on the quantities of silicon that enter wort and beer," Bamforth said. Wort is liquid extracted from the mashing process during the brewing of beer.

The researchers tested 100 commercial beers and found that their silicon content ranged from 6.4 to 56.5 milligrams per liter.

"Beers containing high levels of malted barley and hops are richest in silicon," Bamforth said. "Wheat contains less silicon than barley because it is the husk of the barley that is rich in this element. While most of the silicon remains in the husk during brewing, significant quantities of silicon nonetheless are extracted into wort, and much of this survives into beer."

More information

The U.S. National Institute of Arthritis and Musculoskeletal and Skin Diseases has more about bone health.

SOURCE: Journal of the Science of Food and Agriculture, news release, Feb. 7, 2010

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