Tell me something good

"Stand up, move more, more often"

2011-02-16T07:40:00.000-08:00

You hear me say it all the time: to improve your posture, you need to take frequent breaks from sitting to stand up and stretch or take a quick lap around the office.
A new study in the European Heart Journal says the same thing but for different reasons.
Researchers found that prolonged periods of sitting, even in those individuals who also perform moderate or vigorous exercise, is positively associated with worse cardio-metabolic function such as higher levels of triglycerides (an indicator of insulin resistance or pre-Diabetes), C-reactive protein(a blood marker of inflammation), lower levels of HDL cholesterol (the kind we usually need more of) and bigger waist circumference.
BUT! The study also found that even in people who spend a lot of time sitting down, the more often they get up to take breaks, the lower the level of CRP and the smaller their waist circumference!
For the number of breaks in sedentary time, the most significant difference was in waist circumference. The top 25% of people who took the most breaks had an average of 1.6 inches smaller waist circumference than those in the lowest 25%.
Over a one week period, the fewest number of breaks taken was 99 and the largest was over 1,200.
Some practical things you can do are to stand up when on the phone, take a walk to talk to a colleague instead of picking up the phone or emailing them, take the stairs instead of the elevator, and my personal favorite- drink lots of water so that you have to get up and walk to the bathroom (2 birds, 1 stone).

http://eurheartj.oxfordjournals.org/content/early/2011/01/08/eurheartj.ehq451.abstract
http://www.sciencedaily.com/releases/2011/01/110111213031.htm

physically active children have bigger (and better!) brains than kids who don't!

2010-10-12T15:17:00.000-07:00

A recent study published in Brain Research shows that kids who are more physically fit than less active peers have larger learning and memory centers of the brain (called the Hippocampus) and perform better on memory tasks.

I grew up in a suburb of a suburb of a suburb of Cleveland and was ALWAYS outside running round through the woods behind my house, exploring the creeks, riding bikes along what used to be railroad tracks before they were torn out... I started playing basketball in a league at the age of 8 and played right on up through my Senior year of high school varsity and some intramural's in college. The old 8 bit Nintendo came out when I was about 7 years old and there was no way in the world my dad was going to buy me one. In fact, I was stuck with my brother's oooold Atari, that didn't work well, but when it did, I would play Frogger for 10 minutes until I got so frustrated I'd turn it off and go play outside again :)

Living here in Phoenix, I honestly feel bad for kids who grow up in this huge metropolis of pavement and dirt, who will probably never know what cool, moist grass feels like under dirty, bare feet on a summer evening.
BUT the good news is there are still TONS of opportunities for kids to get involved in physical activities. So do your kids a favor and make them turn off the TV and the playstation. One day they'll thank you.

http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6SYR-50V5NMC-4&_user=10&_coverDate=10%2F28%2F2010&_rdoc=20&_fmt=high&_orig=browse&_origin=browse&_zone=rslt_list_item&_srch=doc-info%28%23toc%234841%232010%23986419999%232460740%23FLA%23display%23Volume%29&_cdi=4841&_sort=d&_docanchor=&_ct=27&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=325a844e852d11f884507be55a947411&searchtype=a

Is soy bad for children?

2010-08-25T10:42:00.000-07:00

I'm reposting a Facebook post that Dr Bogash made regarding soy.

Should our children be eating soy? There is no doubt that the earlier a girl experiences menarche, the scarier it is. Greater risks of estrogen-related cancers like endometrial and breast. It also means that the hormonal disturbances that cause the early onset of menses are due to other physiological problems. In other words, hormonal disturbances are only the beginning of the problem. Overall, anything we can do to slow the onset of menarche the better. In this particular study, researchers found that in girls, the higher their levels of isoflavones were (found principally in soy) the later they reached menarche. Seems strange, doesn't it? The "they" who say soy is evil would have us believe that it is loaded with hormones that interfere with normal development. In this particular study (and many others...) we actually see their intake protecting normal development.

http://www.ajcn.org/cgi/content/abstract/92/3/556

Eating healthy is now a psychotic disorder?!?

2010-07-02T13:44:00.000-07:00

I just finished reading this article. And then re-reading it because the claim is RIDCULOUS. If you're committed to eating healthy, unrefined, chemical-free food, you may now have an eating disorder!?! What?? And you'll probably be prescribed something used for OCD such as Prozac, Paxil, Zoloft to reduce your psychotic... behavior that is commitment to HEALTHY EATING. Sheesh.

Healthy food obsession sparks rise in new eating disorder

Eating disorder charities are reporting a rise in the number of people suffering from a serious psychological condition characterised by an obsession with healthy eating.

The condition, orthorexia nervosa, affects equal numbers of men and women, but sufferers tend to be aged over 30, middle-class and well-educated.

The condition was named by a Californian doctor, Steven Bratman, in 1997, and is described as a "fixation on righteous eating". Until a few years ago, there were so few sufferers that doctors usually included them under the catch-all label of "Ednos" – eating disorders not otherwise recognised. Now, experts say, orthorexics take up such a significant proportion of the Ednos group that they should be treated separately.

"I am definitely seeing significantly more orthorexics than just a few years ago," said Ursula Philpot, chair of the British Dietetic Association's mental health group. "Other eating disorders focus on quantity of food but orthorexics can be overweight or look normal. They are solely concerned with the quality of the food they put in their bodies, refining and restricting their diets according to their personal understanding of which foods are truly 'pure'."

Orthorexics commonly have rigid rules around eating. Refusing to touch sugar, salt, caffeine, alcohol, wheat, gluten, yeast, soya, corn and dairy foods is just the start of their diet restrictions. Any foods that have come into contact with pesticides, herbicides or contain artificial additives are also out.

The obsession about which foods are "good" and which are "bad" means orthorexics can end up malnourished. Their dietary restrictions commonly cause sufferers to feel proud of their "virtuous" behaviour even if it means that eating becomes so stressful their personal relationships can come under pressure and they become socially isolated.

"The issues underlying orthorexia are often the same as anorexia and the two conditions can overlap but orthorexia is very definitely a distinct disorder," said Philpot. "Those most susceptible are middle-class, well-educated people who read about food scares in the papers, research them on the internet, and have the time and money to source what they believe to be purer alternatives."

Deanne Jade, founder of the National Centre for Eating Disorders, said: "There is a fine line between people who think they are taking care of themselves by manipulating their diet and those who have orthorexia. I see people around me who have no idea they have this disorder. I see it in my practice and I see it among my friends and colleagues."

Jade believes the condition is on the increase because "modern society has lost its way with food". She said: "It's everywhere, from the people who think it's normal if their friends stop eating entire food groups, to the trainers in the gym who [promote] certain foods to enhance performance, to the proliferation of nutritionists, dieticians and naturopaths [who believe in curing problems through entirely natural methods such as sunlight and massage].

"And just look in the bookshops – all the diets that advise eating according to your blood type or metabolic rate. This is all grist for the mill to those looking for proof to confirm or encourage their anxieties around food."

copied from http://www.guardian.co.uk/society/2009/aug/16/orthorexia-mental-health-eating-disorder

Find us on Facebook!

2010-07-02T13:39:00.000-07:00

Just look for Lifecare Chiropractic!

http://www.facebook.com/#!/pages/Mesa-AZ/Lifecare-Chiropractic/186308768105?ref=ts&ajaxpipe=1&__a=10

relax.

2009-12-30T09:13:00.000-08:00

E A S E
We are the strivingest people who have ever lived. We are ambitious, time-starved, competitive, distracted. We move at full velocity, yet constantly fear we are not doing enough. Though we live longer than any humans before us, our lives feel shorter, restless, breathless...

Dear ones, EASE UP. Pump the brakes. Take a step back. Seriously. Take two steps back. Turn off all your electronics and surrender over all your aspirations and do absolutely nothing for a spell. I know, I know – we all need to save the world. But trust me: The world will still need saving tomorrow. In the meantime, you’re going to have a stroke soon (or cause a stroke in somebody else) if you don’t calm the hell down.

So go take a walk. Or don’t. Consider actually exhaling. Find a body of water and float. Hit a tennis ball against a wall. Tell your colleagues that you’re off meditating (people take meditation seriously, so you’ll be absolved from guilt) and then actually, secretly, nap.

My radical suggestion? Cease participation, if only for one day this year – if only to make sure that we don’t lose forever the rare and vanishing human talent of appreciating ease.

Excerpt by Elizabeth Gilbert from Seth Godin's eBook "What Matters Now"

Gratitude is Good for You!

2009-11-25T12:55:00.000-08:00

Thankfulness leads us to act in more selfless, altruistic ways which in turn builds social support, relationships and a sense of Community, all of which are tied to physical and emotional well-being.
One of the researchers at UC Davis reports that those who offer gratitude are less envious and resentful. They sleep better, exercise more and even report lowered blood pressure!
The catch is, if you don't do it regularly, you won't see the benefits. It's kind of like going to the gym once a year and expecting results; there won't be any. Find multiple things to be thankful for every day, big or small.
For me, this time of year I'm incredibly thankful for the beautiful weather we have in Phoenix (though I could stand for a few degrees cooler)! I'm also thankful for hot tea and those tranquil evenings when I run. I'm grateful for fantastic friends and a wonderful church community and a family that loves me wholeheartedly, and i in return. I'm also thankful to have been given the talent and ability to help others attain optimal health!

This time of year it's easy to be reminded to have a grateful attitude, but we need to put it into practice every day of the year.

Happy Thanksgiving! :)

back to the basics

2009-11-23T13:49:00.000-08:00

I was intr duced t chir practic at a y ung age after my lder sister became a chir practic assistant f r a chir pract r in Ohio by the name f Dr Duffy. As a child, I endured many ear infecti ns f r which my dad found nothing that helped me more than being under the care f a chir pract r. As I made my way thr ugh ad lescence bec ming m re inv lved with sp rts activities and the subsequent bumps and bruises (sprained MCL, br ken n se…), I found myself c ntinuing with chir practic care. All f that piqued my interest in a sp rts medicine career p st-c llege and so I began my pre-physical therapy track. But then in c llege, as I was still seeing a chir pract r and w rking f r 2 chir pract rs, then another office with 3 d ct rs, I started t reevaluate what it was I wanted t do . I c uldn’t help but think back to how I g t my start in chir practic and h w the f undati n f chir practic is very different than just fix s mething that’s hurt. Misalignment f the spine causes interference in the brain’s ability t c mmunicate with the rest f the b dy (via the nerv us system) and the b dy’s c mmunicati n back t the brain. When there is a breakd wn in c mmunicati n lines is when dysfuncti n, disease, and pain begin. And f c urse there are ther things that c me int play in ur health- n t giving our bodies the things we need (pr per nutrients) in order t sustain health and pr per functi n, or being exp sed t things which are harmful t us (cigarette sm ke, artificial sweeteners).

S keep that in mind next time y ur back hurts. f c urse, I’ll d my best t help relieve y ur back pain, neck pain, headache, but remember it’s ab ut s much m re. We want proper communication restored to allow your body to function at the optimal level it was meant for!

November Trivia!

2009-11-19T11:31:00.000-08:00

1) What neurotransmitter is the amino acid Tryptophan converted into?

2) Where in the body is the majority of this neurotransmitter produced? (hint: it's not the brain)

We all are familiar with the rap turkey gets that it makes us sleepy because if the tryptophan in it. The one of the roles the neurotransmitter that tryptrophan is converted into plays is in regulating sleep.

The truth is, many foods contain as much if not more tryptophan than turkey has! Some of these are chicken, pork, shrimp, tuna and salmon, beans and legumes. Additionally, tryptophan is best used by the body on an empty stomach!

The reason we feel sleepy after Thanksgiving dinner is that most have us have consumed loads of carbohydrates in the form of dressing, mashed potatoes, sugar-fortified cranberries, rolls, pie, etc. Blood is redirected to the gut so it can get to work breaking down all this food, reducing the brain's supply of blood which will contribute to feelings of lack of motivation.

American will consume and average of around 4,000 calories on Thanksgiving Day! (side note- 3,500 calories is equal to one pound) Do something that will help balance all the overeating that is likely to take place! Take a walk with the family and get some fresh air or maybe register for the Turkey Trot; enjoy the nice weather while it's here. I have a Thanksgiving day tradition of getting up early and going for a hike. My 2 favorite trails for Turkey Day morning are Mormon Trail or Holbert Trail, both at South Mountain.

The winner of our raffle this month will receive in time for Christmas an organic, free-range turkey!

Take some time this holiday to reflect on everything for which you are thankful and Happy Thanksgiving!

6 things our bodies do that science can't yet definitively explain

2009-10-20T14:31:00.000-07:00

An old classmate and colleague of mine shared this with me and it had me laughing, so I thought I would share it in lieu of anything actually educational this week. The link for reference is at the end. Let me warn you that it is mildly crude, therefore potentially offensive. Just beware. Otherwise enjoy :)

6 Things Your Body Does Every Day That Science Can't Explain

By Nathan Birch Oct 19, 2009 1,327,419 views

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The human race has scaled the tallest mountains, charted the deepest oceans and played a quick front nine on the freaking moon, but there's one frontier that still largely mystifies us: our own bodies.

There are everyday phenomenons you'd think must have been explained ages ago, but in reality asking these simple questions of a scientist will net you at best a shrug, and at worst some bullshit he just made up off the top of his head.

#6.

Yawning

The act of yawning is baffling to experts for two reasons. One, it doesn't actually seem to serve any purpose. Seriously, when you feel a yawn coming on, suppress it. What happens? Do you go into convulsions? Is your face racked by pain? Does blood shoot from your nose? No. Not a damned thing happens.

Equally baffling, though, is the contagious nature of it. Yawn, and whoever sees you will yawn. When a chimpanzee yawns, the other chimps yawn. If you yawn, you can make a dog yawn. Seriously, try it.

Odds are you've yawned once just because you read the word "yawn" several times above. Why?

Science's Wild-Ass Guess:

Your science textbook in elementary school may have said that low oxygen levels in the blood triggered yawning, with the yawn providing a quick influx of the gas. That was the prevailing theory going back to the days of ancient Greece. As is usually the case though, it turns out people from back in the day didn't know what the hell they were talking about. In fact it's been found yawning may actually decrease oxygen intake. Makes sense, when you do hard exercise you don't start frantically yawning. You don't see athletes yawning in the middle of a sprint.

Unfortunately, the alternatives are quite a bit more insane.

Such as the theory that yawning is the body's way of controlling brain temperature. Yeah, apparently scientists think our brains function with all the complexity of an old car engine. And you know how you're always yawning when you wear a hat, right? Right?

The proof of this was experiments in which it was found people with cool packs attached to their heads yawned less. Unless there could be some other reason people sitting in an unfamiliar lab with ice packs on their heads weren't much in a yawning mood...

As for why yawning is contagious, some scientists have pointed to human being's primitive herd instincts, figuring group yawning could have helped regulate sleeping patterns so that a "whoops, we all fell asleep at once and got eaten by giant sloths" situation didn't develop.

This remains merely a theory though, and of course still doesn't explain why people yawn while on their own.

#5.

Adolescence

Hey teenagers, need something else to add to your angst pile? Turns out these awkward times you're going through are far from universal in the animal kingdom. It's only humans Mother Nature decided to kick in the nuts, cursing to an opposite sex-repelling bubble of greasy clumsiness.

What evolutionary sense does it make for guys to be confined to their parents' basements smearing Clearasil on their face during their prime sexual years?

Yeah, a tie, that'll do it.

Scientists can't even agree when exactly the adolescent phase evolved. Some believe teenagers were awkward balls of nerves and nose grease as early as the Homo erectus era over a million years ago, while others think it's a much more recent development. Until they find a Homo erectus skeleton holding a fossilized iPod filled with My Chemical Romance songs, we may never know for sure.

Science's Wild-Ass Guess:

Some scientists argue that guys' half-decade of dorkdom is designed to force them develop traits chicks dig, like a sense of humor, artistic talent and conversational skills. Honestly though this theory sounds like the wishful thinking of scientists who don't want to face the ugly truth that their memorization of the periodic table and every Battlestar Galactica episode won't be getting them in any girl's pants ever.

Plus, it's hard to buy from an evolutionary perspective. Are we seriously to believe that all the guys who didn't have awkward teen years somehow got bred out of the population? Where we went to high school, while the clumsy awkward teens were trying to discover our charming adult personalities, the cool teens were busy having sex with one another. After a few thousand years of that, shouldn't evolution dictate that we all turn into Sean Connery on our 13th birthday?

#4.

Placebo Effect

It's obvious why some placebos work. A guy says he's feeling nauseous, you give him a sugar pill and tell him it'll cure it. He stops worrying about his stomach, thus the stomach calms down. The "herbal Viagra" industry and products like ExtenZe can enhance sexual performance by making the man think he has taken something that will enhance his sexual performance. It's easy to imagine how it works.

But the placebo effect goes way, way beyond that.

Completely imaginary drugs have been found to help everything from warts, to heart disease, to asthma. Doctors have even gone so far as to conduct sham knee surgeries that were almost as effective as the real thing.

"Fake knee surgeries, what a terrific use of my medical degree."

What the hell?

Science's Wild-Ass Guess:

First, there's debate over whether the placebo effect is even real at all, with some believing that most recoveries attributed to the effect can be explained by the body's natural healing abilities (as in, the patients would have gotten better even if they hadn't seen a doctor at all).

On one level, that's actually pretty disturbing. Keep in mind, some studies show placebos work as well as actual medical techniques in up to 50 to 60 percent of cases. Yes, it's possible 50 to 60 percent of what the trillion dollar medical industry does could be achieved by staying home, resting and watching daytime TV. Try not to think about that one too much or you may end up on YouTube screaming something at a town hall meeting.

Others have even hypothesized the placebo effect may just be us unconsciously ignoring or repressing symptoms so we please our doctors. Meaning, the patient was still in pain, but was fed up with sitting in the waiting room for an hour every week so finally said, "fuck it." Tell the doc you're all better and get him to sign a note for you to return to work.

"I did it? Hell yeah. I rule at doctoring."

None of those explain everything, including the extremely weird fact that the phenomenon has become more and more powerful in recent years.

Again we ask, what the hell?

Dreaming

Even though human beings are obsessed with dissecting and interpreting dreams ("I was giving Gary Busey a backrub while riding a flying armadillo." "Ah, this means you are feeling anxiety about your career.") we really know very little about what causes them or what purpose they serve.

Science's Wild-Ass Guess:

The old Freudian theory was that dreams were expressions of our unconscious desires, but none of the cool psychologists still follow Freud these days. Besides, if Freud was right far too many people have a sick fetish for being forced to take pop quizzes in their underwear.

ALL MY DREAMS ARE COMING TRUE!

Others have suggested dreaming is a way for our brain to formulate new ideas through the use of "random thought mutations" (one of you New Age musicians out there, you can have that album title for free).

Another theory states that dreaming is our brain tidying itself up and disposing of useless "junk thoughts." In order to buy this idea, though, you have to accept that the average guy's dreams about tits and being Batman are junk, and we're sure you agree that's simply unacceptable.

Dreams are windows to the soul, people.

Of course both of these seem awfully high-minded when you consider that animals also dream. Does your dog really have excess thoughts he has to get out of his overloaded doggy brain?

Perhaps weirdest of all is the mounting evidence that much of what influences our dreams comes from outside, not inside, our heads. Noises and scents may have an effect on the content of our dreams, and we bet your wacky tealeaf reading, dream-interpreting aunt didn't take into account the Earth's geomagnetic activity during her analysis.

#2.

Blushing

Darwin considered blushing the "most peculiar" of human expressions, and had a hell of a time trying to explain why people would evolve such an obvious tell for when we're lying or feel vulnerable, considering our lives and relationships are all built on a precarious foundation or half-lies, unspoken truths and outright bullshit.

More than a century later, we still don't understand blushing any better than Darwin did.

Science's Wild-Ass Guess:

One idea is that blushing developed as a way of appeasing and submitting to dominant members of society. This doesn't make a whole lot of sense though as everyone blushes, dominant personality or not, and the whole process is involuntary anyway. Relying on something that you can't control to please the tribe leader back in primitive times seems like a good way to get yourself tossed in the volcano.

Yep, you're adorable. Still, though. To the volcano.

Others have gone the complete opposite direction, positing that blushing is not a sign of submission, but one of anger. We're all narcissists at heart and when somebody publicly shows us up or embarrasses us, blushing is basically us sending them an involuntary screw-you. We can see why some would like this theory, since it makes someone who blushes and mumbles their way through all their social interactions sound like a badass.

Some scientists, noting that women blush more than guys, have suggested that blushing developed specifically so they could prove they were honest and submissive towards men. We're sure feminists love that one.

"I just questioned a man! Curse my wicked mouth!"

Though that's quite a bit better than the Neo-Nazi theory that blushing only happens in white people, thus proving they are the only true humans created by God. Did you consider that, Darwin?

#1.

Pubic Hair

Anyone who's caught themselves an eyeful of flapping chimpanzee dong at the zoo can attest to the difference between humans and our ape cousins when it comes to body hair distribution. Most apes have furry bodies and their monkey junk flies free, while humans take the exact opposite approach, sporting mostly naked bodies with the exception of impressive bushes.

Calm down, it was an afro.

Why are our naughty bits surrounded with hair that attracts lice, bacteria and makes most pornos filmed before 1980 nearly unwatchable today?

Science's Wild-Ass Guess:

Traditionally the idea has been that pubic hair was for warmth and protection from dirt and debris, which makes a fair amount of sense for women, but zero for men who have the actual important bits dangling mostly hairless in the breeze.

A more modern theory is that pubes are meant to capture pheromone-laden sweat, although some question the appeal of musty crotch smell. Some argue it developed as a sexual ornament for attracting mates, like a sad, kind of gross equivalent of a peacock displaying its tail. Others believe the exact opposite; that having less pubic hair is an evolutionary advantage. Certainly most cultures throughout history (with a few exceptions, like those weirdos in Japan) haven't really prized the stuff.

Hell, there was even an old hypothesis that says--and get ready to cringe here--our short and curlies exist to give babies something to grab and hold onto. Are you picturing it? Come on! Picture it! Couple of dudes, talking casually near their cave, each with a newborn clinging to their bush.

Any of you new parents out there, grab your infant and try this, see if his evolutionary instincts will kick in and make him grab onto your carpet. Report your results in the comments!

http://www.cracked.com/article/161_6-things-your-body-does-every-day-that-science-cant-explain_p2

Knuckle-cracking and physics. Or is it chemistry?...

2009-10-15T14:47:00.000-07:00

I'm asked this question all the time: "Will cracking my knuckles cause arthritis?"
Well, it depends.
Let's talk about "popping" joints for a minute.

Most of our joints are surrounded by a lubricating substance called Synovial fluid. Within this fluid we have dissolved oxygen, nitrogen and carbon dioxide. The cracking or popping noise that we hear (called a cavitation) is believed to be made by these gases coming out of a liquid solution.
We can hear this noise when the gas makes a transition from liquid to gas form, for example, like water boiling on the stove or the vacuum created by a boat's propeller blades as they pull dissolved oxygen out of the water and leave that trail of bubbles in the wake. In both of these examples, the gases "pop" because either the temperature of the solution has risen (in boiling water) or the pressure on the solution has dropped (vacuum in propeller's wake).

So what is happening in our joints?

Well to use both of the previous examples, if we raised the temperature of a human body to that of boiling water, all the synovial joints would "pop" (not to mention we'd be dead). Or if we were to suddenly decrease the pressure on the fluid in the joint by suddenly stretching open part of the joint's space, it will also cause the gas to pop out of the solution.

The cavitation will only occur when the internal joint space is suddenly decompressed. After a synovial joint "pops" there is a period where it won't pop again. Popping the joint effectively disturbs the gas in the joint and until it settles down again, won't pop again. So for the next 20 minutes or so, these gases will eventually redissolve into the synovial fluid and another decompression will make it pop again.

So back to the knuckle-cracking causing arthritis-

How you crack your knuckles is where the answer lies. Arthritis doesn't come from the popping noise itself, but rather the tendency to grind the joint surfaces together potentially irritating them. So if a person is grinding the surfaces together multiple times a day, day after day, year after year after year...

Grinding the surfaces together is a totally different story than gently tractioning them apart within the normal limits of the ligaments surrounding the joint, which is not damaging in any way.

More to come on this topic in relation to the spine and chiropractic adjustments!

Mad FISH disease?

2009-10-12T16:10:00.000-07:00

If you've been in our office, you've probably heard that wild-caught fish is better than farm raised fish because it's higher in Omega 3 fatty acids, which we all need.

Here's another reason to eat wild-caught fish:
A recent article in the Journal of Alzheimer's Disease highlights scientists' concerns over the common practice of feeding farm raised fish cattle by-products.

Creutzfeldt-Jakob disease is the human form of bovine spongiform encephalopathy AKA mad cow disease. It is thought that Creutzfeldt-Jakob disease is transmitted from eating meat products from animals who have the disease. The incubation period for CJD can last for decades before symptoms become evident, it is incurable nad ultimately fatal. While it's not yet been proven that fish can transmit the disease to humans, more studies need to be done before the possibility can be ruled out.

As perfectly stated by one of the researchers, "Fish do very well in the seas without eating cows."

Flu Prevention Awareness Month

2009-09-10T11:43:00.000-07:00

For the trivia challenge this month, can you tell me one or two supplements that will drastically reduce your risk of getting the flu (or any illness, for that matter) this "flu season"?

Tip- things like Vitamin C and Echinacea will help a little, but try to find something with evidence of a bigger preventative effect :)

And we'll give you 2 raffle tickets for each correct answer when you come in for your adjustment. And as always, you will get one ticket for each visit this month and 10 tickets if you refer in a new patient to our office! This month's winner will receive a $50 gift Certificate to True Food Kitchen at Biltmore Fashion Park. Their turkey burger with sweet potato hash and kale salad are all very tasty!

Swearing: the new pain killer?

2009-07-14T13:00:00.000-07:00

A recent study done by Keele University School of Psychology in Great Britain finds that swearing can lessen pain.
They had 64 volunteers stick their hand in ice water while repeating a curse word of their choice.
They repeated the experiment but while having the volunteers repeat a more commonplace, neutral word.
They found that the volunteers were able to keep their hands in ice water longer while swearing.

The exact link between the increase in pain tolerance and swearing is unclear. It may be that swearing causes an increase in aggression which stimulates our sympathetic nervous system- our fight-or-flight response (ie. the tiger is chasing you and you either have to stop and fight the tiger or run like the dickens to get away from it!), in which our brains make the perception of pain less of a priority.

I'm not encouraging you to go around cursing like a sailor, so to speak. The sympathetic nervous system becomes more active during times of stress, which let's face it- most of us are under on a daily basis. Long term sympathetic activity can lead to insulin resistance, which is linked to diabetes, weight gain, polycystic ovarian syndrome, cardiovascular disease and many other conditions.

But it's interesting, isn't it? :)

source:

NeuroReport: 5 August 2009 - Volume 20 - Issue 12 - pp 1056-1060

The fountain of youth found?!

2009-07-10T11:00:00.000-07:00

The key to longer life may be found in Eating Less.
Science Magazine this week released the results of a study done at the University of Wisconsin involving Rhesus monkeys.

Half the monkeys were allowed to eat as much as they wanted every day and the other half were given a diet of 1/3 the number of calories.

Researchers find that monkeys who eat 1/3 less food than regular monkeys age more slowly. The calorie restricted monkeys were given vitamin and mineral supplements to ensure none suffered from deficiencies. Sixty-three percent of the calorie-restricted animals are still alive compared to only 45% of their free-feeding counterparts. Researchers also found that leaner diets also reduced muscle loss and brain gray matter (think 'thinking') deterioration, two conditions associated with aging.

I mentioned the ones given fewer calories were given supplements as well and this is also key. This translates to us as humans getting, say 1,800 calories a day from whole grains, fruits and vegetables as opposed to 1,800 calories a day from a Whopper and fries!

Stay tuned for more on this coming soon......

To find out more about the study:
http://sciencenow.sciencemag.org/cgi/content/full/2009/709/1
http://www.latimes.com/features/health/la-sci-caloric-restriction10-2009jul10,0,2287067.story
http://www.nytimes.com/2009/07/10/science/10aging.html

Eating nuts can help prevent obesity and weight gain

2009-06-15T13:35:00.000-07:00

A recent study in the American Journal of Clinical Nutrition shows that women who eat nuts more than 2 times per week have less weight gain over an 8 year period from 1991-1999 than women who never or rarely eat nuts.

Nuts have lots of good things we need like omega 3 fatty acids, protein, fiber....

What should you look for in a nut? Raw or dry roasted are best, as you want to steer away from nuts that have added oil, especially cottonseed oil.

Am J Clin Nutr 89: 1913-1919, 2009

Chiropractic, strength training, and fibromyalgia

2009-06-12T12:26:00.000-07:00

This was a small randomized controlled study using 21 patients divided into 2 groups. Both groups performed 10 resistance exercises 2 times per week, and one group also received chiropractic treatment 2 times per week.

Based on the outcome, it is concluded that in women with fibromyalgia, resistance training improves strength and improves the impact that fibromyalgia has on them. The addition of chiropractic treatment improved adherence to the training and showed significantly fewer dropouts and facilitated greater improvements in functionality.

J Altern Complement Med. 2009 Mar;15(3):321-8.

Summer Massage Special!

2009-06-11T11:52:00.000-07:00

Through July 15th a 60-minute massage is only $40 and a 90-minute massage is $70. The normal cost of a 60-minute massage is $60 and $90 or 90-minutes.

But wait- there's more!!
If you refer in a new massage client, we will give you a free 30-minute upgrade on your next hour massage!

Call and schedule a massage with Amber, Melissa or Shawna today!
(480) 839-2273

Lifecare Chiropractic

Does exercise have an impact on pain?

2009-05-28T16:45:00.000-07:00

In a Norwegian experiment of nearly 40,000 people studied over an 11 year period, it was found that those individuals with higher levels of physical activity at the start of the study had fewer musculoskeletal complaints (ie symptoms in neck, back, arms, legs, wrists, feet, etc.) than those who were inactive. In the medium physical activity group (activity in which they practically exhaust themselves 1-2 hours per week), there was 50% lower prevalence of musculoskeletal complaints than the inactive group! Those who reported exercising more than once a week had 20% lower prevalence of complaints.

The question that arises from this study is Does pain contribute to inactivity, or does inactivity contribute to pain?....

In either case, if you're experiencing pain, stiffness, or tightness that affects your ability or desire to exercise, there is an excellent chance that your body's mechanics are being altered in some way. The best way to correct altered biomechanics is to visit a Chiropractic Physician! We will check the movement of the spine and pelvis and identify if areas aren't functioning properly and work to correct them, allowing your body to move and perform like it was designed to.

This is just another reason to get more active and you can start by joining us for our Sunday morning hikes or Paintball! To find out more about where and when we hike, or for more info on paintball, call us at (480) 839-2273

BMC Musculoskeletal Disorders 2008, 9:159

Do protein drinks increase muscle mass?

2009-05-14T13:42:00.002-07:00

The Journal of the International Society of Sports Nutrition recently published a study of a 12 week resistance exercise training program looking at the differences between groups taking whey and soy protein supplements. Their study showed no significant differences in muscle mass increase between the groups taking a whey protein supplement, soy protein supplement, OR the control group not taking ANY protein supplement!
All 3 groups had significant gain in strength- about 47%- in all major muscle groups

As long as you're eating a healthy varied diet of lots of vegetables and fruits along with higher protein sources like fish (bonus Omega 3's), legumes, tofu, and nuts and seeds- you'll be just fine. Don't bother spending money on fancy-shmancy protein drinks.

Journal of the International Society of Sports Nutrition 2009, 6:8

hiking excitement!

2009-04-20T14:06:00.000-07:00

For those of you who missed hiking with me on Sunday morning, you missed a lot!

We went over to Dreamy Draw off Northern and SR 51 and hiked around a couple of the shorter trails there like 220 and part of 100.

I was just saying how I like hiking early in the morning because the wildlife hasn't yet been frightened away.

This is the first rattlesnake I've seen in about a year. It was probably close to 4 feet long.

This one is for the busy. And the lazy.

2009-04-01T17:54:00.000-07:00

The prevalence of Type 2 diabetes is rampant, with 2007 statistics showing 17.5 million people being affected at a price of $116 BILLION in medical expenses and $58 billion is lost productivity (and quality of life going to crap). The 2008 estimated cost of cardiovascular disease is $287 billion.

We all know how exercise is necessary for cardiovascular health and for improving insulin sensitivity.

But how much exercise do we need to find benefit?

This study took 25 sedentary, but otherwise healthy, young men and had them perform this activity:
The guys had a total of 6 sessions over a 2 week period. Each exercise session consisted of 4-6 30 second all out sprints on the stationary bike. They would then rest for 4 minutes before doing it again.

These guys did only 18 total minutes of actual exercise during the 2 week period!! This translates to an expenditure of only 250 calories each session.

Even the busiest person can fit 9 minutes a week of high intensity exercise into his or her life....

source: BMC Endocrine Disorders 2009, 9:3

living near fast food may make you fatter!

2009-03-25T15:22:00.001-07:00

UC Berkeley and Columbia did a study on how proximity to fast food affects the obesity rates of 3 million school children and one million pregnant women.
What they found is that ninth grade children having a fast food restaurant within a tenth of a mile from their school is associated with an increased rate of obesity of at least 5.2%!
The study also found that pregnant women living within a half mile of a fast food restaurant have a 2.5% increase in the probability of gaining over 44 pounds during pregnancy! (for an average weight woman, 25-35 pounds is healthy)

Incidentally, living or going to school near non-fast food restaurants was not associated with an obesity rate increase.

I also think it's humorous that it's being published by wine economists...

American Association of Wine Economists Paper No. 33
http://www.wine-economics.org/workingpapers/AAWE_WP33.pdf

Omega 3's and Athletes

2009-02-04T10:36:00.000-08:00

3 weeks of fish oil supplementation reduces exercise-induced airway narrowing, airway inflammation and inhaler use in elite athletes and asthmatics with exercise-induced bronchoconstriction. after ONLY 3 weeks!! Current treatment is almost exclusively daily medication, which only provides modest protection from symptoms, and prolonged use commonly leads to reduced effectiveness of the drug (not to mention the other potential side effects!).

source: The Physician and Sportsmedicine: Volume 36: No.1

more active kids report less back pain

2009-01-31T11:20:00.000-08:00

This morning I read an abstract from The Spine Journal that studied back pain in Danish children. The kids were sampled at age 9 and followed up with at age 12.

Those children with a high level of physical activity reported less pain in the mid and lower back than the less active kids.

With the shocking rates of childhood obesity and subsequent increasing number of conditions, diseases and disorders affecting American youth, teaching children from an early age the importance of a healthy lifestyle is imperative.

One particular organization that I am involved with is Girls on the Run of Maricopa County. You can check out the website at http://www.gotrmc.org. It's specifically for 3rd-5th grade girls, but there are tons of community programs that can help keep kids active. Check with your neighborhood YMCA or rec center for different programs they have available at reasonable costs.

And if your child complains of neck or back pain, have them checked by a Chiropractor.

source: The Spine Journal, Volume 9, Issue 2, Pages 134-141

Eat some chocolate.

2009-01-26T14:16:00.000-08:00

Dark chocolate, that is. And I said some.

Those of you who have spent any time at all around Dr. Bogash have probably heard him encourage dark chocolate consumption. I could live without chocolate, but for all normal people, here's a little good news:

A study in the Journal of Nutrition published in October 2008 studied the correlation between consumption of dark chocolate and levels of C-reactive protein (CRP is a marker of inflammation found in the blood) in a population of healthy Italians.

This study found that those who consumed up to 1 serving of 20 grams of dark chocolate every 3 days had lower levels of CRP than the non-eaters of dark chocolate and those who consumed more than 20 grams every 3 days.

To quote the study: "Our findings suggestthat regular consumption of small doses of dark chocolate mayreduce inflammation."

"How does this study apply to me?" you ask? This translates into a 33% risk reduction of cardiovascular disease in women and 26% risk reduction in men. There is a 100% chance that you fit into one of those 2 categories :)

I did a little searching around because, being the American that I am, don't practically speaking know how much 20 grams is (it's about .7 ounces). As a reference point, one of those little mini Hersey's bars is approximately 10 grams. So you get 2 of that size servings every 3 days.

paintball

2009-01-14T10:24:00.001-08:00

just a heads up-

we're have another fun-filled, action-packed paintball game again! This time during daylight hours and sometime in February.

Stay tuned for additional info soon to come!

p.s. I was trying to figure out how to say "paintball" in Spanish. Turns out it's "Paintball". Go figure.

blackberries to the rescue!

2009-01-09T13:26:00.000-08:00

Diets containing freeze-dried black raspberries suppressthe development of chemically-induced tumors in the rat esophagus.

The berry-fed groups all demonstrated inhibited cell proliferation(tumor cell growth),inflammation, and angiogenesis(tumors cause new blood vessels to form in order to feed themselves and grow) and induced apoptosis(programmed death of the tumor cell) in bothprecancerous and tumorous esophageal tissues

Blackberries contain an antioxidant called Anthocyanin, which gives fruits their red, purple, or blue colors (some examples are cranberries, blueberries, dark-colored grapes, acai, and eggplant skin)

Moral of the story- Eat more berries!! (or eggplant skins. Take your pick)

source: Cancer Prevention Research 2, 84-93, January 1, 2009. doi: 10.1158/1940-6207.CAPR-08-0155

It's a new year already?!

2009-01-06T14:34:00.000-08:00

Every year 40-45% of adults in America will make at least one New Year's Resolution. After the first week, 75% will maintain their resolution and after 6 months, 46% will have maintained their resolutions.
While many people won't follow through with their resolve, research indicates that those who specifically make resolutions are 10 times more likely to achieve their goals than those who do not make resolutions. New Year's resolvers and comparable nonresolvers interested in changing a problem were followed for six months via telephone interviews. Resolvers reported higher rates of success than nonresolvers; at six months, 46% of the resolvers were continuously successful compared to 4% of the nonresolvers.

What are some ways you can help ensure your own success?
-Write it down! It'll be easier to track your goals
-Keep your resolutions to a minimum. Too many and you'll be overwhelmed and lose momentum
-If you mess up, try again!
-Forgive yourself. If you get off course, review your plan and make necessary adjustments
-Involve others. Friends and family can help keep you accountable
-Reward yourself! When you've met your goal positive reinforcement will make it easier to continue improving yourself

If there's anything you'd like to read about, please let me know! My goal is that this blog would be useful, informative, practical and applicable, and perhaps even entertaining!

Happy New Year!!

:) Amy Strock, D.C.

Source:
Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).

Tell me something good

"Stand up, move more, more often"

physically active children have bigger (and better!) brains than kids who don't!

Is soy bad for children?

Eating healthy is now a psychotic disorder?!?

Find us on Facebook!

relax.

Gratitude is Good for You!

back to the basics

November Trivia!

6 things our bodies do that science can't yet definitively explain

6 Things Your Body Does Every Day That Science Can't Explain

Knuckle-cracking and physics. Or is it chemistry?...

Mad FISH disease?

Flu Prevention Awareness Month

Swearing: the new pain killer?

The fountain of youth found?!

Eating nuts can help prevent obesity and weight gain

Chiropractic, strength training, and fibromyalgia

Summer Massage Special!

Does exercise have an impact on pain?

Do protein drinks increase muscle mass?

hiking excitement!

This one is for the busy. And the lazy.

living near fast food may make you fatter!

Omega 3's and Athletes

more active kids report less back pain

Eat some chocolate.

paintball

blackberries to the rescue!

It's a new year already?!

Source: Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).

Source:
Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).