April 2018 Health Newsletter

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Current Articles

» Boost Your Immunity with ACUPUNCTURE and CHINESE MEDICINE
» Study Findings Show Spinal Manipulation Therapy Effective in Treating Lower Back
» Listening to Your Body – When do You Need a Break?
» Over 40 and Lift Weights? Eat More Protein

Boost Your Immunity with ACUPUNCTURE and CHINESE MEDICINE
The cold season can prove to be a difficult time for many of us to keep healthy and fight off the seasonal colds and flu. Chinese Medicine, by the use of acupuncture, dietary therapy and Chinese herbs, offers a natural alternative to help your body stay balanced and function at its best. The stimulation of certain acupuncture points has been proven to increase the number of white blood cells which fight off infections, boost your lungs function and lower the levels of stress-induced hormones, such as cortisol, which suppress your immune system. Given the preventative power of this medicine, regular acupuncture treatments in conjunction with herbs (when needed) are recommended during this time of the year.
Here’s a few additional tips that will improve your chances at staying healthy:

• eat foods that are warm, cooked and nourishing as this helps your body have more energy for fighting off the bugs that you come in contact with; this is the perfect time for making teas, soups, stews and steaming foods
• make sure you are eating enough vegetables and fruits daily; cruciferous veggies such as broccoli, cauliflower, kale, swiss chard, bok choy, and daikon radish increase immune cells and reduce your chances of developing certain types of cancer; carrots, goji berries, sweet potato, spinach, butternut squash are rich in beta-carotene and promote new skin cells as well as protect the mucosal lining of the lungs and digestive system; increase intake of vitamin C rich foods such as watermelon and cantaloupe, kiwis, strawberries, blackberries, grapefruits, red and yellow peppers
• avoid eating lots of dairy, salads, or other cold, raw foods; avoid eating large portions, rather eat frequent small meals
• keep energy up and avoid exhausting yourself
• be sure to get enough sleep and rest
• avoid stress and emotional issues
• when you go out into a windy and cold environment, keep warm and protect yourself with clothing such as a scarf
• after washing your hair, make sure it is dry before going outside or before going to bed
• a cool shower once a day boosts immunity
• exercise outside, whatever the weather, is beneficial
• take probiotics- beneficial bacteria when properly maintained in your gut are one of the body’s strongest lines of defense.

Author: Dr. Ramona Goldman
Source: 2014 Newsletter
Copyright: Family Life Chiropractic Center 2014


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Study Findings Show Spinal Manipulation Therapy Effective in Treating Lower Back

The Spine Journal (2018) has just published a study that points to spinal manipulation therapy being the most effective way to treat lower back pain when compared with other methods. The effectiveness and safety of some different mobilization and manipulation therapies were examined. It was concluded definitively that spinal manipulation produces a much more significant effect on the lower back than a mobilization option. Spinal manipulation therapy can be applied appropriately by a Doctor of Chiropractic. Key findings were:

  • 57 percent of patients that took part in the study experienced effective relief of chronic pain occurring in the lower back. 78 percent of the same patients also experienced a reduction in disability. This happened when spinal manipulation therapy was compared to other treatments.
  • When comparing spinal manipulation to the use of physical therapy, 79 percent of these patients reported that spinal manipulation was most effective at relieving symptoms of both pain and disability.
  • It is worth noting here that both mobilization and manipulation therapies tested in this study are considered safe to use as treatments. 

Back pain is more common than you think. In the U.S. alone, 84 percent of the population suffers from some sort of back pain. Within this percentage, roughly 23 percent experience back pain that is chronic, and half again are actually disabled by this severe pain. What are you waiting for? Contact your local chiropractor today and start working with them to find relief from your chronic back pain.

Author: ChiroPlanet.com
Source: Manip. & Mob…Chronic LBP: A Systematic Review & Meta-Analysis. The Spine Journal
Copyright: ProfessionalPlanets.com LLC 2018


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Listening to Your Body – When do You Need a Break?

There is such a thing as too much of a good thing. You might see exercise as a great addition to your lifestyle, but you need breaks from your training, too.  Noam Tamir of TS Fitness New York City explains that your body goes through trauma when you exercise.  So how do you know when to take a break?

  • You're constantly sore: delayed onset muscle soreness, or DOMS, is normal. However, you shouldn't feel this all the time. Allow 24-48 hours in between each workout session.
  • You're always tired: moodiness and tiredness are signs of working out too much. This is because cortisol is produced by exercise. Too much of this can take a toll on your mental health.
  • You have an abnormal heart rate: check your heart rate regularly. If your resting heart rate is higher than average, then it's not ready for your next workout session yet.
  • You're always stiff: if you continue to be stiff long after a workout, your body is going to start changing the way it moves naturally. This can become permanent and potentially cause injury.
  • You've got dark yellow pee: looking at the color of your pee is the easiest way to figure out if you're dehydrated or not. The darker your pee, the more water you need to drink. 

Growing Attuned to Your Body for Optimum Health
Because you actually create micro-tears in your muscles when you exercise, they need time to repair, which will help them grow stronger.  The more you exercise, the more you strain your body. If you're not giving your body the breaks it needs, you could be doing more harm than good.  Take a day of rest between workouts and you’ll be stronger, fitter, and happier than ever!

Author: ChiroPlanet.com
Source: https://www.cnn.com/2015/12/15/health/take-rest-day-exercise/index.html
Copyright: ProfessionalPlanets.com LLC 2018


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Over 40 and Lift Weights? Eat More Protein
The British Journal of Sports Medicine has published a review that definitively points to protein as the building block of more muscle. According to this comprehensive review, people who want to be physically stronger should lift weights and eat more protein. This is especially true for people who are over 40. However, there is a caution in the review, explaining that there is a limit to the benefits that protein has. Through the review, they concluded that any protein works on a similar level of effectiveness. By studying 49 past experiments that reviewed different types of protein in both men's and women's diet correlating with their weightlifting, they concluded that protein plays a big part in building muscle. It was found that men and women who ate protein while weight training developed muscles that were larger and stronger. The statistical results were as follows: 10 percent for strength and 25 percent for muscle mass. The researchers also calculated precisely how much protein intake was needed on a daily basis to achieve these results. The answer was 1.6 grams of protein per kilogram that you weigh. Beyond this specific measurement, more protein did not equal more muscle. However, it is worth noting that this number required for daily protein intake is considerably higher than the regular federal recommendations of 56 grams a day for men and 46 grams for women. While there are still more studies to be done on the correlation between weightlifting and protein intake, it's safe to say that eating a balanced diet including protein will help you gain muscle.

Author: ChiroPlanet.com
Source: Br J Sports Med. 2018 Mar;52(6):376-384.
Copyright: ProfessionalPlanets.com LLC 2018


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