Why Are Super Foods So Super?

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In recent years, media pundits around the world have proclaimed the extraordinary value of so-called super foods. Blueberries, broccoli, and especially kale have been described as possessing remarkable, almost magical, properties. What is it about these foods that makes them so good for you?

From a basic perspective, adding fresh fruits and vegetables of all types to your daily diet is a very smart way to help improve your current levels of health and well-being. Fresh fruits and vegetables are so important that many national agencies and organizations have promoted the "five to stay alive" rule - these groups recommend eating at least five portions of fruits and vegetables each day.¹

Fresh fruits and vegetables provide numerous health benefits, many of which are based upon the actions of biochemicals known as phytonutrients. Certain of these formerly mysterious compounds stimulate enzyme activity and others have actions similar to those of hormones. Many phytonutrients are powerful antioxidants that circulate throughout the body, scooping up and neutralizing free radicals. Free radicals are a normal byproduct of cellular metabolism, but too many of them will cause a lot of problems. Excess free radicals have, for example, been linked to development of chronic diseases such as heart disease, diabetes, and even cancer.^2,3 Blueberries, broccoli, and kale are categorized as "super foods" owing to the abundance of phytonutrients they contain and make available to those who consume them.

The takeaway is not to load up on kale, broccoli, and blueberries in an attempt to make up for years of less-than-optimal dietary choices. Rather, the goal is to begin, today, to implement a healthful, balanced food plan. Diets lacking fresh fruits and vegetables in general, and lacking super foods in particular, will not provide you and your family with the resources needed to enjoy productive, energy-filled days. Resolving to follow the "five-to-stay-alive" plan will add literally missing ingredients to your daily health regime. As you upgrade your nutrition, you're automatically upgrading the functioning of all your body's systems.

With sufficient dietary phytonutrients, you can help prevent chronic disease, strengthen the immune system, combat the effects of obesity, and obtain numerous anti-aging benefits.

The vast array of advantages that will likely ensue include more restful sleep; enhanced skin tone and muscle tone; increased reserves of energy throughout the day; and improved ability to focus and complete tasks successfully. Improved peace of mind will naturally occur as a consequence of these benefits, and an untapped reservoir of creativity may be revealed. Super foods truly provide super benefits.

Come visit your Orange County Chiropractor! 

¹Liu RH: Health-promoting components of fruits and vegetables in the diet. Adv Nutr 4(3):384S-392S, 2013

²Wu TY, et al: Pharmacogenetics, pharmacogenomics and epigenetics of nrf2-regulated xenobioticmetabolizing enzymes and transporters by dietary phytochemical and cancer chemoprevention. Curr Drug Metab 14(6):688-694, 2013

³Pasko P, et al: Rutabaga (Brassica napus L. var. napobrassica) seeds, roots, and sprouts: a novel kind of food with antioxidant properties and proapoptotic potential in Hep G2 hepatoma cell line. J Med Food 16(8):749-759, 2013

The Stress of Life

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"The Stress of Life" is a perennial bestseller by Hans Selye, written in 1956. Selye almost single-handedly introduced the notion of stress into the worldwide consciousness. By doing so, Selye changed the way we think about ourselves, our values, and how we conduct our lives.

As Selye observed, stress is a double-edged sword. Many types of stress are good for people, both physiologically and personally. For example, Wolff's law states that bone will remodel (build more bone) along lines of mechanical stress. In other words, bone becomes stronger when it is subjected to physical loads. The physiological stress of weight-bearing exercise such as walking, running, and strength training helps prevent osteoporosis by making bone denser and more resilient. From a psychological perspective, the great German philosopher, Friedrich Nietzsche, famously stated in "Twilight of the Idols" (1888), "What does not destroy me, makes me stronger." Apparently, Nietzsche (writing in the 19th century) was far ahead of Selye in pointing to the benefits (and dangers) of stress.

Life is filled with "good" stresses. A new love relationship, a new job, or a new baby may all provide great personal happiness and the experience of fulfillment and satisfaction. But each circumstance may also place new demands on us, calling on us to be and do much more than that of which we had previously thought ourselves capable. A person may develop all sorts of adaptive responses in attempts to cope with life's new requirements, but most of these adaptations are themselves stress-producing. Over time the adaptations become habits, stress becomes a day-by-day experience, and a host of physiological and psychological disorders and syndromes may appear.^1,2 High blood pressure, diabetes, overweight/obesity, arthritis, insomnia, and depression may all be considered as long-term maladaptive responses to stress.³

Muscular aches and pains, muscle spasms, and headaches are common physiological responses to ongoing stress. A vicious circle develops in which stress leads to muscle tightness, which constricts blood vessels, which leads to headaches, which leads to more muscle tightness, more pain, and even more stress. One's day seems to become filled with stress and stress reactions. The good news is that means of ending these vicious circles of stress are available. Present time consciousness, regular exercise and a healthy diet, sufficient rest, and regular chiropractic care comprise a powerful tool kit for restoring balance in one's life.

Come visit your Orange County Chiropractor! 

¹Wu EL, et al: Increased risk of hypertension in patients with major depressive disorder: a population-based study. J Psychosom Res 73(3):169-174, 2012

²Hristova MG: Metabolic syndrome - From the neurotrophic hypothesis to a theory. Med Hypotheses 2013 July 27 [Epub ahead of print]

³Martocchia A, et al: Targets of anti-glucocorticoid therapy for stress-related diseases. Recent Pat CNS Drug Discov 8(1):79-87, 2013

Ten Minutes of Stretching Can Make All the Difference

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Should I stretch before or after I exercise?¹ Should I even bother to stretch at all? These are the questions that every busy adult asks whenever he or she is planning to begin an exercise program. The correct answer to the first question is "do whatever is right for you." Some people need to lengthen their major muscle groups, such as the quadriceps (front of the thigh), hamstrings (back of the thigh), and calves, before they run, walk, swim, and/or lift weights for exercise. For others, it's best to stretch at the end of a workout, re-lengthening the major muscle groups so they'll be ready to help you move through the rest of your day.

The answer to the second question is "yes, stretching is important for everybody and is often the missing link in trying to understand why you injured yourself when you were exercising." Stretching helps you either warm up or cool down, whichever is needed for you to get the most out of your exercise. Not stretching in the way that you need puts you on the fast track to sustaining an exercise-related injury. As always, prevention is the best policy.

A dynamic warm-up is a fun and entertaining supplement or replacement, at times, to stretching if you're a stretch-first person.^2,3 In a dynamic warm-up, you take important joints such as your hips, shoulders, and lower back through complete ranges of motion, using large muscle groups for support. Dynamic warm-up activities are similar to core strengthening exercises and have unique names such as scorpion, hip crossover, drop lunge, and quad circles. You can mix-and-match a variety of dynamic warm-up activities on different workout days, creating ongoing interest that helps you maintain your exercise routine.

A dynamic cool-down can serve as a similar supplement or replacement to stretching, at times, if you're a stretch-after person. If you've been walking or running, rather than simply completing your walk or run, spend an additional few minutes walking or running with shorter strides and/or at a slower pace. Walking backward at a slow pace is another method for achieving a dynamic cool-down. If you've been lifting weights, a series of deep-knee lunges will stretch your lower back and hips. A yoga-style downward dog will lengthen your spine, hamstrings, and calf muscles. Moving your arms through big circles, both clockwise and counterclockwise, will open up your shoulder girdles and lengthen the muscles of your rotator cuffs.

Regardless of the method you choose, stretching is an important part of your regular exercise activities. The extra few minutes spent either warming up or cooling down will help you maintain your exercise program achieve long-term health and well-being.

Come visit your Orange County Chiropractor! 

¹McHugh MP, Cosgrave CH: To stretch or not to stretch: the role of stretching in injury prevention and performance. Scand J Med Sci Sports 20(2):169-181, 2010

²Morrin N, Redding E: Acute effects of warm-up stretch protocols on balance, vertical jump height, and range of motion in dancers. J Dance Med Sci 17(1):34-40, 2013

³Behm DG, Chaouachi A: A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol 111(11):2633-2651, 2011

Getting Fit at 50 and Beyond!

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What if you used to be really fit and now you're not? What if, as the years have gone by, you've added a couple of pounds here and there, and you suddenly notice you're 30 pounds heavier than you were at your 10th high school reunion? Or, what if you've never enjoyed the idea of exercising, exercise was never part of your world-view, but you're not feeling as good as you'd like to feel and think that exercise might help improve your overall health and sense of well-being?

Many people want to get fit or want to regain a former level of fitness for a variety of considerations, including the above scenarios.^1,2 But most of us need guidance in the process of getting fit. We need information and even instruction on what to do and how to do it. For example, it would be a serious mistake for someone older than 50, and even older than 40, to simply go out and try to run 4 miles if he had never run before. Muscle strains, shin splints, or even a stress fracture of one of the bones in the foot would be a likely and unwanted result. Similarly, going to the gym and trying to "work heavy" would assuredly create various problems for an out-of-shape person who wanted to "get fit" as quickly as possible. The injured tendons and sprained ligaments resulting from trying to rush would set back your hoped-for progress by at least four to six weeks, further delaying achievement of improved health.

The best way to get fit or return to fitness after a long period of inactivity is to start slowly, progress in small increments, and gain an authentic, long-lasting level of fitness over months and years. Being a smart exerciser means not doing too much too soon, in other words, respecting your body's capabilities. Also, smart exercise involves engaging in a blend of activities, usually on alternating days. Persons who only bike or run and persons who only lift weights will never be as healthy and fit as those who do both aerobic activity and strength training.³ Developing a two-week schedule will provide a thorough, balanced fitness program. In week A you do aerobic exercise (walking, running, biking, swimming laps) on Monday, Wednesday, and Friday. You do strength training on Tuesday and Thursday. In week B you reverse activities, doing strength training Monday, Wednesday, and Friday and aerobic exercise on Tuesday and Thursday. This alternating pattern ensures you are getting the full benefit of your valuable time spent exercising.

It is important to remember that what works for you, works for you. Each of us needs to find his or her best way forward. Some methods of exercise will be experienced as intuitive and enjoyable. Others will be experienced as the opposite. You probably won't want to continue any of the latter. For example, the exercise program suggested by your friend may not be effective for your physical makeup and may even be harmful. Your chiropractor is an expert in healthy exercise and will be able to recommend fitness activities that will be right for you.

Come visit your Orange County Chiropractor! 

¹Johanssen NM, et al: Categorical analysis of the impact of aerobic and resistance exercise training, alone and in combination, on cardiorespiratory fitness levels in patients with type 2 diabetes mellitus: results from the HART-D study. Diabetes Care 2013 July 22 [Epub ahead of print]

²Stanton R, el al: Is cardiovascular or resistance exercise better to treat patients with depression? A narrative review. Issues Ment Health Nurs 34(7):531-538, 2013

³Lorenz D, Reiman M: The role and implementation of eccentric training in athletic rehabilitation: tendinopathy, hamstring strains, and acl reconstruction. Int J Sports Phys Ther 6(1):27-44, 2011

Getting Fit at Fifty and Beyond

Visit your Orange County Chiropractor

What if you used to be really fit and now you're not? What if, as the years have gone by, you've added a couple of pounds here and there, and you suddenly notice you're 30 pounds heavier than you were at your 10th high school reunion? Or, what if you've never enjoyed the idea of exercising, exercise was never part of your world-view, but you're not feeling as good as you'd like to feel and think that exercise might help improve your overall health and sense of well-being?

Many people want to get fit or want to regain a former level of fitness for a variety of considerations, including the above scenarios.^1,2 But most of us need guidance in the process of getting fit. We need information and even instruction on what to do and how to do it. For example, it would be a serious mistake for someone older than 50, and even older than 40, to simply go out and try to run 4 miles if he had never run before. Muscle strains, shin splints, or even a stress fracture of one of the bones in the foot would be a likely and unwanted result. Similarly, going to the gym and trying to "work heavy" would assuredly create various problems for an out-of-shape person who wanted to "get fit" as quickly as possible. The injured tendons and sprained ligaments resulting from trying to rush would set back your hoped-for progress by at least four to six weeks, further delaying achievement of improved health.

The best way to get fit or return to fitness after a long period of inactivity is to start slowly, progress in small increments, and gain an authentic, long-lasting level of fitness over months and years. Being a smart exerciser means not doing too much too soon, in other words, respecting your body's capabilities. Also, smart exercise involves engaging in a blend of activities, usually on alternating days. Persons who only bike or run and persons who only lift weights will never be as healthy and fit as those who do both aerobic activity and strength training.³ Developing a two-week schedule will provide a thorough, balanced fitness program. In week A you do aerobic exercise (walking, running, biking, swimming laps) on Monday, Wednesday, and Friday. You do strength training on Tuesday and Thursday. In week B you reverse activities, doing strength training Monday, Wednesday, and Friday and aerobic exercise on Tuesday and Thursday. This alternating pattern ensures you are getting the full benefit of your valuable time spent exercising.

It is important to remember that what works for you, works for you. Each of us needs to find his or her best way forward. Some methods of exercise will be experienced as intuitive and enjoyable. Others will be experienced as the opposite. You probably won't want to continue any of the latter. For example, the exercise program suggested by your friend may not be effective for your physical makeup and may even be harmful. Your chiropractor is an expert in healthy exercise and will be able to recommend fitness activities that will be right for you.

Come visit your Orange County Chiropractor! 

¹Johanssen NM, et al: Categorical analysis of the impact of aerobic and resistance exercise training, alone and in combination, on cardiorespiratory fitness levels in patients with type 2 diabetes mellitus: results from the HART-D study. Diabetes Care 2013 July 22 [Epub ahead of print]

²Stanton R, el al: Is cardiovascular or resistance exercise better to treat patients with depression? A narrative review. Issues Ment Health Nurs 34(7):531-538, 2013

³Lorenz D, Reiman M: The role and implementation of eccentric training in athletic rehabilitation: tendinopathy, hamstring strains, and acl reconstruction. Int J Sports Phys Ther 6(1):27-44, 2011

Is 60 the New 40?

"60 is the New 40" is more than a marketing slogan. The phrase is also a metaphor for optimism, as well as a metaphor for good health.

How can 60 really be the new 40? First, there are the demographics. Forty years ago, when today's 40-year-olds were just being born, 40 was a fairly substantial age. In the early 1970s, every 40-year-old had lived through World War II. For the Americans, many of the men fought in the Korean War and some may even have fought in the Vietnam War. In the early 1970s, most women had had their first child by age 25. Today, child-rearing years for adults frequently begin in their 30s and even late into their 40s. Life expectancy in 1970 was approximately to age 71. Today, average life expectancy is to age 79 or 80. Putting everything together, it can reasonably be stated that our "senior years" keep getting pushed further and further back.

"60 is the new 40" means there is plenty of productive life ahead. The phrase implies that, if one is ready, able, and motivated, whole new aspects of living can be explored. Whereas in 1970, 40-year-olds were often beginning to be established in middle-management roles in their white-collar companies, or were becoming shop stewards and supervisors in their factories, today men and women in their 60s are becoming entrepreneurs and launching their own businesses. Backed by a lifetime of experience, people in their 60s are going back to school to get the undergraduate or graduate degree of their dreams, or they're setting up shop for themselves as artists, artisans, or consultants. Regardless of the particular individual choice, the point is that people in their 60s are manifesting the spirit and vision that was previously thought to be the special province of those much younger, specifically, men and women in their 20s and 30s. But it would be a stretch to say that "60 is the new 30", so we'll stick with "60 is the new 40".

But these new activities and endeavors require physical resources and energy.¹ If one is not healthy, 60 may in fact not be the new 40. If one is not enjoying good health, then one's focus is usually primarily directed toward getting well. For 60 to really be the new 40, that is, for one to be fully engaged with family, friends, and work, for one to be focusing on the present and maintaining a positive, expectant attitude toward the future, an optimum state of health is required. Such an optimum varies from person to person. What is needed is for us to be functioning at our optimum. Such maximal functioning is based upon numerous factors, including a healthy, nutritious diet,^2,3 regular vigorous exercise, and consistent, sufficient rest. Putting these lifestyle choices into place and making these elements of healthy living habitual will go far toward helping all of us make our chronological age irrelevant.

Come visit your Orange County Chiropractor! 

¹Caprara M, et al: Active aging promotion: results from the vital aging program. Curr Gerontol Geriatr Res 2013;2013:817813. doi: 10.1155/2013/817813. Epub 2013 Feb 7
²Dickinson JM, et al: Exercise and nutrition to target protein synthesis impairments in aging skeletal muscle. Exerc Sport Sci Rev 2013 Jul 18 [Epub ahead of print]
³Levis S, Lagari VS: The role of diet in osteoporosis prevention and management. Curr Osteoporos Rep 10(4):296-302, 2012

Headaches And What YOU Can Do!

What are the different types of headaches? Vascular Headaches: Produced by irritation and inflammation of the blood vessels of the brain caused by a variety of diseases (fevers, drugs, poisons, toxins, altered pH, nerve irritation, hormone imbalance). Migraine Headaches:a neural-hormonal-vascular phenomenon of disabling proportions caused by a complex interaction between the nervous system, the hormonal system, and the affected vascular segment. Many times preceded by a prodrone or "warning signal" such as nausea, visual or speech disturbance, numbness, or dizziness. Cluster Headaches: Called cluster headaches because the headaches come in groups. Pain generally lasts from 30-45 minutes, but can persist for several hours. Most sufferers experience one to four headaches a day during a cluster period. Cervical Headaches: Pain originates from the neck due to such things as subluxations, muscle spasm and nerve irritation. Tension Headaches: Pain comes from irritated or inflamed soft tissues of the neck and head, primarily muscles, nerve endings and their connective tissues that can develop into trigger point ("knots"). Organic Headaches: Include, sinus headaches, hangover headache, allergy headache, caffeine withdrawal headache, pregnancy headaches, hypertension (high blood pressure) headaches, TMJ (jaw) dysfunction, reading headaches, hypoglycemic (low blood sugar) headaches. May also be due to tumors, brain aneurysm, hematoma, meningitis, brain abscess, etc. Rebound Headaches: Due to the overuse of medications (exceeding label instructions or doctors advice). Precipitates a "rebound" into another headache. This particularly true if your medication contains caffeine.

For headache treatment be sure to come see your Orange County Chiropractor!

Burn Those Holiday Calories--Before You Gain Them!

   While the holidays are a joyous time for most of us, there seems to be that lingering fear in some peoples' minds that it's "The Season for Plumping Up." I recently found twenty pretty cool ways to counter-act this caloric onslaught, so here we go!

   

1. Clean the house for 2 hours; turn on your favorite music and you can probably boost that number by 15% (if you dance while you vacuum, of course).
2. Garden for an hour and a half.
3. Hit the slopes; 65 minutes of just downhill skiing burns 500 calories; you need only 50 minutes of cross country skiing to burn the same.
4. One hour of Zumba burns roughly 500 calories, if you give it your full effort throughout the entire class.
5. Play 55 minutes of racquetball. Grab a partner and you won't even realize that you're working out.
6. One hour and 15 minutes of lawn mowing does the trick. Sorry, riding movers don't provide the same workout.
7. 45 minutes of back to back body weight exercise burns 500 calories.
8. Like horseback riding? An hour and 45 minutes of horseback riding burns 500 calories. Who needs the gym?
9. Two hours and ten minutes of guitar playing (standing) burns 500 calories and turns you into a rock-star.
10. Do 120 minutes of belly dancing. As a bonus, it tones your core.
11. Jump rope for only 42 minutes to burn your caloric goal; it certainly works but do beware of terribly sore calf muscles the next day. Remember to stretch. 
12. Punish a punching bag for 70 minutes. Think of someone who annoys you and swing away.
13. 45 minutes of rugby burns 500 calories.
14. Play a full court basketball game for 50 minutes; the interval type cardio will boost your cardiovascular endurance, and rev your metabolism.
15. 50 minutes of shoveling snow will meet your quota.
16. 40 minutes of martial arts blasts 500 calories, along with reducing stress and increasing focus. Judo, chop! 
17. Do 40 minutes of rock climbing. Wear a helmet!
18. Walk at a moderately brisk pace of 4 mph for 90 minutes.
19. Play volleyball and benefit from all over body toning. To burn 500 calories planning volleyball, you'll need an hour and 45 minutes of play if you're playing in a gym, or 50 minutes if you're playing in the sand.
20. Running at 6 mph (a ten minute mile) for 42 minutes will burn 500 calories.

Now Happy Eating! 

Come visit your Chiropractor in Orange County! 

Why Do This To Yourself?

I had a patient come to the office last week and she had been a patient for about two weeks. When she came in she was a 12, on a pain scale of 1-10, so she was hurting BAD. We adjusted her, told her to ice at home, told her not to exercise or do any lifting.
Withing 5 days, 90% of her pain was gone. She was getting around normally, going shopping, taking the kids to school and cooking. She was back to normal. So when she came in after two weeks of care she asked me, "Hey Doc, why do you still want me to get adjusted when I feel good?" Here's the answer.
When patients begin chiropractic care I frequently recommend up to three visits per week. Sometimes I even see them twice a day, depending on their condition, their pain level, etc.
So a lot of times patients as me how i arrive at their visit schedule, since their MD never asks them to come back that frequently.
What you have to remember is you are doing the healing, not me, and everyone responds differently. Predicting the best course of care is a combination of three things: education, experience, and keen observation skills, not symptoms.
When I administer a chiropractic adjustment i apply a specific force, at a specific location, in a specific direction to assist your body in "righting" and "aligning" itself.
I try and supply energy at the right time and the right place, so your body can use it the most effective way possible.
Frequently visits at the beginning of your care, creates the repetition needed to establish a healthier spinal pattern. If you're told from your early years to brush your teeth at least three times a day, you don't question that do you? You might not do it, but you know it's the best thing to do for a healthy mouth and teeth.
For most new patients, three times a week seems to produce the best results in the shortest amount of time.
If doesn't mean you're aligned, it just means you don't have the symptoms you came to the office with originally. Staying healthy is staying aligned.
Come visit your Orange County Chiropractor!