A recent Harvard University study has found a link between sleep deprivation and instances of diabetes and obesity. According to the research, male participants who received less than 5.6 hours of sleep in a 24 hour period showed a decrease in their metabolic rate and insulin production. This was demonstrated after only 3 weeks.
Furthermore, researchers discovered that the slower metabolic rates due to erratic sleep contributed to a 12.5 pound weight increase over the course of a year despite no changes in exercise and food intake.
Go to http://www.chiroeco.com/chiropractic/news/12516/54/harvard-study-links-obesity-and-sleep-deprivation/ for more info.
Thursday, May 31, 2012
Wednesday, May 30, 2012
Simple Steps to Improve Brain and Body Function
Lets look at three recent studies and see how easy it can be to improve ourselves both mentally and physically.
The first two studies were done at the University of Illinois. One study followed 65 previously sedentary people aged 59-80 yrs old, these subjects walked for 40 minutes 3 times per week. Scientists "found enhancements in brain function and better performance in cognitive activities." A second study at the University of Illinois in the psychology and neuroscience department found that higher levels of exercise can reduce dementia risk by 30-40% when compared to lower levels of exercise. "Physical activity can also trigger the growth of new nerve cells and promote nerve growth."
Another study done at the University of British Columbia at Vancouver involving older women found that those who did weight training performed 13% better on cognitive function tests than a group that did balance and toning exercises only.
These studies demonstrate that any exercise is beneficial for the mind and body with most experts recommending at least 150 minutes of moderate exercise per week with resistance training offering the most improvement in brain function possibly due to an increase in growth factor levels which nourish and protect nerve cells.
Now that we see it can be as easy as a short walk and some push-ups and squats (repetitive sit-down and stand-up) to improve our mind and our body lets get started.
The first two studies were done at the University of Illinois. One study followed 65 previously sedentary people aged 59-80 yrs old, these subjects walked for 40 minutes 3 times per week. Scientists "found enhancements in brain function and better performance in cognitive activities." A second study at the University of Illinois in the psychology and neuroscience department found that higher levels of exercise can reduce dementia risk by 30-40% when compared to lower levels of exercise. "Physical activity can also trigger the growth of new nerve cells and promote nerve growth."
Another study done at the University of British Columbia at Vancouver involving older women found that those who did weight training performed 13% better on cognitive function tests than a group that did balance and toning exercises only.
These studies demonstrate that any exercise is beneficial for the mind and body with most experts recommending at least 150 minutes of moderate exercise per week with resistance training offering the most improvement in brain function possibly due to an increase in growth factor levels which nourish and protect nerve cells.
Now that we see it can be as easy as a short walk and some push-ups and squats (repetitive sit-down and stand-up) to improve our mind and our body lets get started.
Tuesday, May 29, 2012
Statins & Heart Disease Protection?
I am still amazed at the number of patients who are still taking Statin drugs as a primary tool to prevent heart disease and cardiovascular events. Actually most physicians haven't even read the study that they are basing all these prescriptions on so why should the general public.
Recently I had an opportunity to read an article by Dr. David Seaman which impressed me with its thoroughness and simplicity. This is one of the easiest to understand articles I have read on the Jupiter study, the study often cited support for Statin use.
In the years since the Jupiter study several follow-up studies have shown that the there is little or no support for Statin drugs as a prevention therapy in "lower-risk primary prevention populations." Following the publishing by these other researchers Dr. Ridker, the primary author of the Jupiter study, commented on one of the follow-ups with: "I agree with the Ray et al., bottom line, which is what we have always said over and over: the first things to do to prevent heart disease is to eat a proper diet, exercise regularly and stop smoking." Following this great advise Dr. Ridker then made the misleading statement that being on a Statin will cut one's risk of having a heart event by 50%."
Lets look at the numbers from his Jupiter study.
8,901 Statin patients: 1.6% had events. 8,901 non-Statin placebo patients: 2.8% had events.
These means that 98.4% of the Statin subjects did not have events and 97.2% of the placebo patients did not have an event. Correct me if I am wrong but I do not see the saving of 50% more lives taking Statins that Dr. Ridker was referencing from his study.
Let us now look at what many recent studies are showing. One of the main causes of heart disease and Cardiovascular events is actually inflammation. As even Dr. Ridker said: "the first things to do to prevent heart disease is to eat a proper diet, exercise regularly and stop smoking." The current American diet is high in processed foods and sugar. This results in system-wide inflammation. This inflammation then increases the risk of a cardiac event and death.
A few anti-inflammatories that you can add immediately are the herbs ginger and turmeric. These can be added to your meals today. Another addition to your daily regimen is the herb Boswellia, from Frankinscence. This is an herb that I use on a daily basis to control the inflammatory activity from a couple of injuries years ago. I take 300 to 1200 mgs/day along with an antiinflammatory diet which includes lots of fruit and vegetables, coconut, grape seed and olive oils and lots of herbs when cooking. Remember, prevention is far more enjoyable than recovery.
Recently I had an opportunity to read an article by Dr. David Seaman which impressed me with its thoroughness and simplicity. This is one of the easiest to understand articles I have read on the Jupiter study, the study often cited support for Statin use.
In the years since the Jupiter study several follow-up studies have shown that the there is little or no support for Statin drugs as a prevention therapy in "lower-risk primary prevention populations." Following the publishing by these other researchers Dr. Ridker, the primary author of the Jupiter study, commented on one of the follow-ups with: "I agree with the Ray et al., bottom line, which is what we have always said over and over: the first things to do to prevent heart disease is to eat a proper diet, exercise regularly and stop smoking." Following this great advise Dr. Ridker then made the misleading statement that being on a Statin will cut one's risk of having a heart event by 50%."
Lets look at the numbers from his Jupiter study.
8,901 Statin patients: 1.6% had events. 8,901 non-Statin placebo patients: 2.8% had events.
These means that 98.4% of the Statin subjects did not have events and 97.2% of the placebo patients did not have an event. Correct me if I am wrong but I do not see the saving of 50% more lives taking Statins that Dr. Ridker was referencing from his study.
Let us now look at what many recent studies are showing. One of the main causes of heart disease and Cardiovascular events is actually inflammation. As even Dr. Ridker said: "the first things to do to prevent heart disease is to eat a proper diet, exercise regularly and stop smoking." The current American diet is high in processed foods and sugar. This results in system-wide inflammation. This inflammation then increases the risk of a cardiac event and death.
A few anti-inflammatories that you can add immediately are the herbs ginger and turmeric. These can be added to your meals today. Another addition to your daily regimen is the herb Boswellia, from Frankinscence. This is an herb that I use on a daily basis to control the inflammatory activity from a couple of injuries years ago. I take 300 to 1200 mgs/day along with an antiinflammatory diet which includes lots of fruit and vegetables, coconut, grape seed and olive oils and lots of herbs when cooking. Remember, prevention is far more enjoyable than recovery.
Monday, May 7, 2012
Pain, Inflammation and Dietary Changes
Back pain accounts for more than $100 billion in annual U.S. healthcare costs and a major component of pain is inflammation. Inflammation goes hand in hand in most discussions on pain and this is where we bring in the dietary changes. Several studies, including: "Controlled trial of fasting and one year vegetarian diet in rheumatoid arthritis", "Analgesic effects of dietary caloric restriction in adult mice", and others, tell us that overeating and the consumption of junk food increase pain. To quote Dr. D. R. Seaman: "it is clear that overeating nutrient-free and calorie dense foods (junk food) will lead to postprandial (after eating) elevations in glucose (blood sugar) and triglycerides, which is associated with inflammation." Now if eating junk food contributes to pain and pain costs Americans more than $100 billion a year then it makes no sense for people with pain to eat any junk food at all.
Identifying these patients is important. They are not necessarily overweight although many are, sedentary, overeat sugary foods, overeat white flour based foods and fatty foods. All of the above at the expense of fruits and vegetables.
In the context of keeping it simple I recommend a small calorie change. By cutting back or even better avoiding calorie heavy desserts after meals and junk food snacks during the day you can reduce your pain. If this is not enough and you don't need to visit your physician yet you can add a willow bark supplement to your cabinet and my favorite boswellia (the biblical Frankinscence). You can also add more ginger, turmeric, and curcumin to your cooking along with eating more fruits and veggies everyday. These herbs have been shown to decrease pain and inflammatory levels in many studies.
The problem of pain and it's cost to our economy is made worse by our poor eating habits and can be improved by adding more fruits and vegetables, a few common cooking spices and a couple of time tested herbs.
Identifying these patients is important. They are not necessarily overweight although many are, sedentary, overeat sugary foods, overeat white flour based foods and fatty foods. All of the above at the expense of fruits and vegetables.
In the context of keeping it simple I recommend a small calorie change. By cutting back or even better avoiding calorie heavy desserts after meals and junk food snacks during the day you can reduce your pain. If this is not enough and you don't need to visit your physician yet you can add a willow bark supplement to your cabinet and my favorite boswellia (the biblical Frankinscence). You can also add more ginger, turmeric, and curcumin to your cooking along with eating more fruits and veggies everyday. These herbs have been shown to decrease pain and inflammatory levels in many studies.
The problem of pain and it's cost to our economy is made worse by our poor eating habits and can be improved by adding more fruits and vegetables, a few common cooking spices and a couple of time tested herbs.
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