Weekly Health Update

Mental Attitude: No Interruptions Please.
Short interruptions (such as the few seconds it takes to silence that buzzing smart phone) have a surprisingly large effect on one's ability to accurately complete a task. Interruptions of just three seconds can double your chances for making errors.
Journal of Experimental Psychology: General, January 2013

Health Alert: American Health.
Americans have shorter life expectancy and higher rates of injury and disease than citizens of other industrialized countries. A 2011 report showed that the US ranked 50th in life expectancy. In most health issues (infant mortality, teenage pregnancies, sexually transmitted diseases, heart disease, chronic lung disease, disability, obesity, diabetes, drug-related deaths, homicides, injuries, and HIV/AIDS), the US is either at the bottom or near the bottom of the list of industrialized nations.
Institute of Medicine and the National Research Council, January 2013

Diet: Diet Linked To Depression?
Though there is plenty of evidence for an association between diet and depression, and that fast food increases risk of depression (while the Mediterranean diet decreases it), most studies do not show causality. It is difficult to be sure if diet is responsible for depression. It's just as likely that depressed people simply make bad food choices.
BMC Medicine, January 2013

Exercise: Not At School!
In the 1920s, 97% of US college students were required to take Physical Education (PE); today, that number is at an all-time low of 39%. 34% of adolescents and teens ages 12-19 are overweight and 17% are obese. These rates have roughly doubled since 1980. The median PE budget for schools in the US is $764 per school year in K-12 and 61% of PE teachers report an annual budget of less than $1,000. Obesity will cost the US $344 billion in medical-related expenses by 2018, about 21% of the nation's total health-care spending.
Research Quarterly for Exercise and Sport, January 2013

Chiropractic: Inflammation!
Inflammation is your body's natural response to injury and is part of the healing process. However, if proper care is not received, inflammation can hinder the healing process and may lead to scarring, improper motion, and additional pain. Signs of inflammation include: pain, heat, redness, swelling, and loss of function. Chiropractic adjustments and care can reduce inflammation and pain naturally!

Wellness/Prevention: Obesity and Car Accident Fatalities.
An analysis of over 57,000 automobile collisions concluded obese drivers are 21-80% more likely to die after the accident, depending on the severity of their obesity. Two possible reasons for the increase include: vehicle design and safety features that are optimized for normal weight adults, and the greater likelihood of underlying health problems that accompany obesity.
British Medical Journal, January 2013

Weekly Health Update

Mental Attitude: Unaware?
Only 5% of Americans realize obesity raises cancer and respiratory disease risk! The majority of the public believes obesity to be the second most serious health issue in the country, after cancer. When asked whether their weight was normal, 50% said, "Yes." According to the Centers for Disease Control and Prevention, 67% of American adults are either overweight or obese. This means many people are probably not completely aware of their own physical health.
The Associated Press-NORC Center for Public Affairs Research, January 2013

Health Alert: Less Weight Counseling?
145 million adult Americans are overweight or obese, and while the number of overweight and obese Americans has increased, the amount of weight counseling offered by primary care physicians has decreased, especially for patients with high blood pressure and diabetes. Despite the current obesity epidemic, overweight patients seen in 2007-2008 had a 46% lower chance of receiving weight counseling than other patients, and counseling occurred in only 6.2% of doctor office visits. At the same time, the percentage of adults who were overweight or obese increased from 52% in 1995 to 63% in 2008.
Medical Care, January 2013

Diet: Sugary Drinks.
People who regularly consume sugary drinks are more susceptible to becoming obese or overweight. Annually, the average American consumes 100 lbs of sugar from drinks. Regularly drinking sugary beverages may amplify obesity in those genetically predisposed to being overweight.
New England Journal of Medicine, September 2012

Exercise: Walking.
Women who walked more than 3 hours a week were 43% less likely to suffer a stroke compared to those who didn't do any physical activity.
Stroke, January 2013

Chiropractic: Why Did You Wait?
Patients often wait before seeking Chiropractic care. They hope the problem will go away on its own or they try home remedies (drugs, ice, heat, other therapies, etc.) first. Injuries are almost always slower to recover when care is put off, so the longer you wait, the harder it may be to "fix" your problem. Optimum care should start right away. As you wait, muscles become tighter, muscles atrophy, muscles weaken, soft tissue adhesions form, proprioceptive function decreases in the joint, and fluid flow to and from the cells decreases. This usually results in the pain lasting longer.
Journal of Manipulative and Physiological Therapeutics, 1992

Wellness/Prevention: Alcohol and Calories.
Alcohol contains 7 kcal/g (second only to fat, which contains 9 kcal/g). A glass of wine has 178 calories and takes 38 minutes of brisk walking to burn off. A regular alcohol drinker may get up to 10% of their total calorie intake from alcohol.
World Cancer Research Fund, January 2013

Fibromyalgia (FM) Facts

What is Fibromyalgia Anyway?
Fibromyalgia (FM) is a disabling condition of the myofascia, or the fibrous connective tissues that surround muscles, that can include widespread musculoskeletal pain along with fatigue, sleep disturbance, memory changes, mood changes and more. Fibromyalgia is an epidemic diagnosis and continues to grow. The most affected group is women from the age of 30 to 50.

Studies show that FM amplifies or increases painful sensations by changing the way the brain processes pain signals. FM is NOT a psychological disorder that only people with a troubled past or present acquire. Nor is it due to being inactive or lazy.

What are the Symptoms of Fibromyalgia?

• Chronic muscle and joint pain, muscle stiffness, leg cramps
• Painful trigger points – small penny-sized tender spots scattered over the body in 18 specific target areas
• Unrefreshing sleep, insomnia, depression, anxiety
• Fatigue, sometimes overwhelming
• Increased sensitivity to drugs, chemicals, foods, light and/or sound, changes in temperature
• Dizziness
• Difficulty concentrating
• Numbness or tingling of arms, legs or feet
• Irritable bowel, irritable bladder

What Causes Fibromyalgia?
Most researchers believe fibromyalgia is caused by a combination of factors, which may include genetic predisposition, stress, trauma, and chemical or hormonal imbalances. A deficiency of the neurotransmitter serotonin, responsible for its calming, anti-anxiety properties, has been highly implicated, especially since women have lower serotonin levels than men, and patients given SSRI medication (selective serotonin reuptake inhibitors) such as Zoloft, Cymbalta or Lyrica, have shown improvements in Fibromyalgia symptoms.

In 1990, the American College of Rheumatology established 2 criteria for diagnosing FM. The first is widespread pain lasting at least 3 months, and the second is the presence of at least 11 out of 18 positive tender points. Since then, less emphasis has been placed on the exact number of tender points, while ruling out other possible underlying conditions that might be causing the pain is now utilized. Treatment is best approached by a “team effort” combining the skills from multiple disciplines including a primary care doctor who “believes in FM” and is willing to work with chiropractors, and others. Exercising, pacing yourself, accepting your limitations, yoga, psychological counseling, nutritional counseling, and having strong family/friend support are all important in the management of FM.

What Treatments are Available for Fibromyalgia?
In addition to numerous drugs on the market, many people find relief using physical modalities to treat their symptoms. Traditional therapies like chiropractic manipulations, physical therapy and massage therapy have produced high levels of lasting success for many. In addition, new research is proving the benefits of acupuncture. Finally, new technology like class IV deep tissue laser therapy to treat the pain points can also be very effective.

Reprinted with permission from Think Teachers Magazine.

Weekly Health Update

Mental Attitude: Smoking and Anxiety.
The belief that smoking relieves stress is pervasive, but likely wrong. Smoking is actually anxiogenic (causes anxiety) and successful quitters usually experience a drop in anxiety.
British Journal of Psychiatry, January 2013

Health Alert: Stroke!
In males and females ages 5-14, the number of ischemic stroke hospitalizations increased 31% and 36%, respectively, from 1994 to 2007. For ages 15-34 the increase was 51% for males and 17% for females. For ages 35-44, the increase was 47% for men and 36% for females. The increase in obesity seems to be the primary cause.
CDC, February 2011

Diet: How Much Protein?
An estimator used for daily protein intake is 0.36 grams per 1 pound of body weight (or .8g/kg). For example, if you weigh 155lbs, you should consume 56 grams per day (155 * .36 = 56 grams/day). Note: If you are overweight to begin with, do not use this estimator for your current body weight because this will calculate a higher protein intake number than you really need.

Exercise: Aerobic or Resistance Training?
A study of 234 obese/overweight adults compared the effects of aerobic training (AT), resistance training (RT) and both aerobic training and resistance training (AT/RT). Researches found the participants in the AT/RT group both increased lean mass (muscle) and decreased body fat, while the RT group did not decrease body fat, and the AT group did not increase lean mass. According to Leslie H. Willis, an exercise physiologist at Duke University Medical Center and the study's lead author, "If increasing muscle mass and strength is a goal, then resistance training is required. However, the majority of Americans could experience health benefits due to weight and fat loss. The best option in that case, given limited time for exercise, is to focus on aerobic training. When you lose fat, it is likely you are losing visceral fat, which is known to be associated with cardiovascular and other health benefits."
Journal of Applied Physiology, December 2012

Chiropractic: Pregnancy and Back Pain.
20% of women who suffer from severe back pain during pregnancy refrain from having more children out of fear their severe back pain would recur with another pregnancy.
Obstetrics & Gynecology, February 1998

Wellness/Prevention: How Are You Doing This Year?
Only 8% of people succeed in achieving their top New Year's Resolution.
Journal of Clinical Psychology, December 2012