Carone Chiropractic Center

Think about listening to your favorite song. How does it make you feel? Are you “carried away,” removed from the stress and strife of your daily existence for even a few precious minutes? It’s been said laugher is the best medicine, but laughter may have a companion therapy: music.

A review of studies suggests music reduces acute and chronic pain related to cancer and other pain-promoting health conditions. The review of nearly 100 studies conducted over a 20-year period and involving more than 9,000 participants found that, depending on the study, music therapy reduced pain intensity, emotional distress, and even use of pain medication.

In fact, according to several of the studies reviewed, exposure to music reduced self-reported pain intensity by a full point on a 0-10 pain scale compared to patients who received no music intervention.

So before you run to the drug store or reach into the medicine cabinet for a pain reliever, sit back, relax and push play. Your favorite songs may work wonders in reducing your pain and reduce (or completely eliminate) the need to take medication. Talk to your doctor for more information.

Page printed from:
http://www.toyourhealth.com

Are the short days, long nights, bitter chills and inclement weather getting you down? Seasonal affective disorder, or appropriately, SAD, is a mood disorder characterized by feelings of sadness / depression during the winter months in otherwise mentally healthy people. If you’re suffering from SAD, you may find yourself sleeping longer, lacking energy and experiencing depression.

The good news is there are ways to fight the “winter blues,” as SAD has been called, without taking medication; here are three natural ways to help put a smile back on your face so you can enjoy the holiday season.

1. Show me the light: Evidence suggests light (or lack thereof) during the winter months can contribute to depressive symptoms. Why light? Because  light affects serotonin, a hormone / neurotransmitter that helps regulate mood, emotions and behavior. Less sunlight / daylight in the winter months can mean less serotonin, which can cause problems with energy and mood. The solution:Try to get outdoors as much as possible when weather permits, particularly during sunny winter days. Think about it from more than a biochemical perspective: Being outside on a sunny day always seems to make people feel better compared to sitting inside.

2. Try a little D: Vitamin D, that is, levels of which are also affected by lack of available sunlight during the winter months. Several studies correlate low vitamin D levels with seasonal affective disorder in particular. What’s more, vitamin Dproduction is the lowest during the winter months because the sun is the primary source. Less sunlight (and less time spent outdoors in general) equals less vitamin D production. The solution: If you can’t get outside often during the winter (or year-round due to your occupation), make sure to take a daily vitamin D supplement to ensure your body is getting the D it needs to defend against mood problems – not to mention a host of other health problems linked to low levels.

3. Make a move: Remove yourself from the winter discussion for a minute and think about any time of the year. What happens when you don’t exercise regularly? How do you feel as the weeks go by without physical activity? For many people, lack of physical activity can mimic symptoms of SAD: low energy levels, depression, etc. The solution: Make time to exercise this winter. Go to the gym when the weather’s bad or enjoy the fresh air and exercise outdoors when it’s not raining / snowing, etc. Indoors or outdoors, make physical activity a priority and you’ll feel better and look better.

The bottom line is that this winter doesn’t have to be a SAD one, regardless of your circumstances. By adopting these and other strategies, you can help fight the winter blues and improve your health at the same time. Talk to your doctor of chiropractic for additional information.

Page printed from: 
http://www.toyourhealth.com

Of all the changes women experience during their reproductive life, there is no doubt the most dreaded are the three phases of menopause. This is not surprising since all of the symptoms associated with menopause are replete with unpleasantness.

Hot flashes, night sweats, sleep disturbance, mood swings, bone density issues, hormonal imbalance and low libido are not only distressing, but also can impact a woman’s health and quality of life in multiple negative ways.

The gradual depletion of estrogen production associated with aging is the catalyst for most menopausal symptoms. Lack of estrogen may affect other organs of the body including the brain, contributing to negative emotional well-being; as well as the skin, reducing thickness and elasticity. There is also evidence that declining estrogen levels may make women more vulnerable to heart disease and stroke.

With such a comprehensive list of negative effects brought on by menopause, it is understandable that the most logical remedy for symptoms associated with menopause became the administration of synthetic hormones, or hormone replacement therapy.

HRT came into use nearly six decades ago and was generally prescribed to women as they began to experience menopausal symptoms. However, as multiple studies over the decades associated traditional HRT with various cancers and other negative side effects, the use of artificial hormones to treat menopausal women has declined significantly.

Natural Options to Consider

Although artificial hormone therapies for menopausal women continue to be debated and refined, alternative therapies with no link to negative side effects merit serious consideration.

Examining the nutritional deficiencies that may accompany the demands that menopause places on the female body indicates that addressing nutritional needs at the cellular level is vital to effectively treating all phases of menopause.

The process of aging diminishes the body’s ability to activate vitamin D. This lowers calcium absorption rates, which increases the risk of osteoporosis in the postmenopausal woman.

Calcium may lose its effectiveness if vitamin D is deficient or estrogen levels are low. Magnesium deficiency can contribute to insomnia and other menopausal symptoms.

Estrogen enhances magnesium utilization and absorption; declining levels of estrogen associated with the stages of menopause can create magnesium and other mineral deficiencies.

B vitamins play a key role in reducing menopausal stress. Thiamine, niacin, B₁₂ and folic acid are often referred to as the “stress vitamins.” Although the ovaries stop producing estrogen in time, adrenal glands and fat cells will continue to produce the hormone. B₃ and folic acid help support this production.

Mildred Seeling, MD, describes this in the Journal of the American College of Nutrition:^1-2

“Estrogen enhances magnesium utilization and uptake by soft tissues and bone, and may explain the resistance of young women to heart disease and osteoporosis, as well as the increased prevalence of these diseases when estrogen production ceases.”

Superfoods and Cellular Nutrition for Women’s Health

Dark-green leafy vegetables such as kale, collard greens and broccoli are low-calorie sources of phytoestrogens. They are also rich in important nutrients such as iron, calcium, folate and B vitamins which support healthy management of menopausal symptoms.

Beans and other botanicals are rich in phytoestrogens. Daidzein, an isoflavone found chiefly in legumes such as soy beans and other plant-based sources, such as red clover, helps reduce menopausal hot flashes.³

Panothenic acid, or vitamin B⁵, is found in salmon, sunflower seeds and avocados. It can reduce hot flashes and help mood stabilization.

Royal jelly is a true superfood loaded with minerals, vitamins, protein and pheromones. Plant hormones stimulate weak estrogenic actions and stimulate adrenals to help alleviate stress, reduce hot flashes and fight fatigue associated with menopause.

Bee pollen extract also helps with these symptoms and may help with weight management as well.⁴

Plant-based supplements such as guggul gum, Cnidium monnieri and Moringa leaf 5 contain vitamin D and calcium for bone health; they help regulate mood swings, reduce hot flashes and night sweats, and increase libido.

Talk to Your Doctor

In my practice, I have experienced a substantial rise in menopausal patients seeking alternatives to traditional hormone replacement therapy. This trend has been experienced by my colleagues as well. Women have concerns about HRT, but want relief from the debilitating symptoms of menopause.

While traditional hormone therapy has helped many women, we have generally ignored correcting nutritional deficiencies and using functional medicine, an approach women prefer and has been quite successful in my own practice. Using quality, organic sources, the symptoms associated with menopause can be successfully treated with virtually no negative ramifications.

Addressing nutritional support for women during menopause, perimenopause and postmenopause with scientifically validated phytonutrients can and does provide a front-line treatment for symptoms associated with all stages of menopause.

In addition to reducing the risks associated with traditional hormone therapy, this approach to wellness empowers women to take more control of their own unique health needs holistically and in a much more natural way than previously accepted protocols. Talk to your doctor to learn more.

By Seth Herbst, MD, FACOG

An estimated one in eight women will suffer breast cancer, but that doesn’t mean one in eight women will die from the disease. What can you do to increase your odds of survival if you’ve received a breast cancer diagnosis? Muscle mass may make a difference, suggests research.

A study published in JAMA Oncology found that breast cancer patients with sarcopenia (progressive loss of muscle due to aging, which typically occurs naturally in men and women after the age of 30 or so) at the time of their cancer diagnosis were 41 percent less likely to survive the 13-year study period compared to women with breast cancer who did not have sarcopenia. Increased body fat was also a predictor of cancer mortality, and breast cancer patients with sarcopenia and high body fat were 89 percent more likely to succumb during the study period. All women tracked in the study had non-metastatic (not spreading from its site of origin to another part of the body) stage II or stage IIIbreast cancer.

Increasing lean muscle mass is important for men and women as they age, but as these findings emphasize, it’s critical for women since breast cancer rates are so high, and particularly critical for women over the age of 30 with declining muscle mass due to aging. Talk to your doctor about an exercise program that promotes lean muscle mass while reducing body fat. It may save your life.

As we’ve discussed before, phthalates are synthetic chemicals known as endocrine disrupters (never good when something we’re exposed to is called a “disrupter”) found in literally hundreds of consumer products ranging from personal-care products such as perfumes and shampoos to countless food processing and packaging materials.

The problem with their pervasive use is that they may not be safe; in fact, phthalates may be downright dangerous.

That brings us to our eating habits, particularly our tendency to eat out. Research published in Environmental International suggests people who eat out at fast-food establishments, restaurants or cafeterias are exposed to 35 percent more phthalates than people whose primary source of sustenance is grocery-store food. The researchers suggest the increased exposure may be attributable to the fact that many restaurant / fast-food fare is not made on the premises, meaning it’s transported (likely in some form of plastic wrap / container) from a production facility.

Now, let’s be clear: Grocery-store food can also contain phthalates, depending on the type of food, so this is really a conversation about avoiding phthalates wherever and whenever you eat by avoiding processed, pre-prepared meals (at the grocery store, think frozen dinners for starters, although that’s the tip of the iceberg) generally produced or packaged in plastic. In fact, when you think about it, how many foods in your fridge, freezer and pantry right now may contain or have been exposed to phthalates? Not a pretty picture.

It’s difficult to completely eliminate your phthalate exposure due to their prevalence in our environment these days, but you can start by eating as many unprocessed, unpackaged foods as possible. We’re talking natural, nutritious foods grown in the soil, not produced in a manufacturing plant. By the way, that’s also a great way to promote overall health by getting the balanced nutrition your body needs. Talk to your doctor for more information.

By Emily Duval Ledger

Even when they have the best intentions, exercisers often make mistakes that keep them from getting the most out of their workouts, and in some cases, do them harm. Here are a few of the most common mistakes, and how you can avoid them yourself.

1. Walking with hand weights. Carrying dumbbells while you walk may seem like a smart way to add strength training to your cardio workout, but it compromises your posture and can lead to injury. Best to keep your cardio and strength training separate, so each can get your full attention.
   
2. Focusing only on cardio. Though cardio workouts are great for you, we start losing muscle as early as 30, which can significantly slow your metabolism and leave you vulnerable to injury. Even a few days of strength training per week can increase bone density, and help you burn more calories, even while at rest!
   
3. Skipping the stretch. Stretching at the end of your workout (when your body is nice and warm) can significantly decrease aches and pains, reduce delayed onset muscle soreness, and prevent overuse injuries. Plus, stretching is your body’s reward for all that hard work!
   
4. Seeking a quick fix. We all want to see results fast, but don’t let crash diets and overly-intense exercise programs lure you into false expectations: the best (and lasting) results come from making changes you can see yourself doing for life. Embracing an extreme program for a few weeks to lose weight fast only sets you up to gain the weight back (and then some later), and wreaks havoc on your thyroid. Instead, figure it will take at least as long to lose the weight as it took you to gain it.
   
5. Letting social media be your trainer. It’s one thing to collect inspirational quotes and healthy recipes on your social media pages, but don’t mistake fitness memes for sound advice. 30-Day Push-up (or Squat) Challenges tend to overuse the same muscles day after day, and can lead to injuries and poor posture. Better to find a qualified trainer to help create a program that works best for you.

In addition to the well-documented and alarming increase in obesity, recent studies have also documented the startling lack of physical activity in our society. Researchers have found that physical activity declines dramatically across age groups between childhood and adolescence and continues to decline with age. Among children, 42 percent obtain the recommended 60 minutes per day of physical activity, but only 8 percent of adolescents achieve this goal. Among adults, adherence to the recommendation to obtain 30 minutes day of physical activity is less than 5 percent!

This reduced physical activity results in numerous changes commonly referred to as the deconditioning syndrome. In an excellent 2011 review paper on the dangers of inactivity, the authors describe deconditioning as the physiologic response of the body when there is a reduction in energy use or exercise levels; that is, with bed rest, prolonged sitting or in living a very sedentary lifestyle. Major changes included in this syndrome are:

• Decreased joint mobilization
• Wasting of trunk muscles
• Decreased muscular strength and endurance
• Reduced cardiovascular fitness
• Stiffness of ligaments and joints
• Reduced metabolic activity
• Increased susceptibility to sprains, strains and muscle spasms

These damaging effects of muscle and joint disuse provoke symptoms, causing greater avoidance of activity, resulting in a cyclical pattern of pain and avoidance of activity / deconditioning / more pain, and is considered a defining characteristic of chronic low back pain patients.

Studies published from several different countries show that the majority of adult waking hours (>90 percent) are spent either in sedentary or in light-intensity activity. A number of studies, using both subjective and objective measures of physical activity, suggest that prolonged bouts of sitting time are strongly associated with chronic disease including: obesity, abnormal glucose metabolism, diabetes, metabolic syndrome, cardiovascular disease risk and cancer, independent of whether adults meet physical activity guidelines.

So, what’s the bottom line? Move more! And keep in mind that your chiropractor is your partner in the battle against obesity and related health conditions. If you or someone you know is struggling with their weight and/or living a sedentary lifestyle, ask for help. Your chiropractor can help develop a strategy to improve your/their health via exercise, diet and other methods.

By Malik Slosberg, DC, MS

Ever try balancing a book on your head (for more than a second)? To do it, you need more than just patience; you need ideal posture.

One hundred and thirty thousand years ago, when residents of the planet possessed complete Neanderthalic characteristics, posture wasn’t really that high on the list of health priorities, to say the least. At the time, we assume finding food, surviving the seasons and avoiding death by all manner of creatures were considerably more important. But this is 2011 and we can stand upright, walk upright and consider our health a precious asset. And yet, like the Neanderthals, our apparent disinterest in good posture remains.

Why is good posture so important? It’s pretty simple. When the spine is properly aligned with its natural curvature and the entire body – from the ears to the shoulders to the hips, knees and down to the ankles and feet – is in balance, we maximize spine health and avoid poor posture-related pain and dysfunction. Ideal posture creates ideal balance; it also optimizes breathing and circulation. And shouldn’t we all want to achieve that?

May is National Correct Posture Month, so we thought it was high time to get you out of your slumped, bent-back, round-shoulders position that is likely all too common if you work at a computer, spend considerable time texting or checking e-mail on your cell phone (who doesn’t these days?), or engage in any of the countless activities that put your back, neck and spine at risk courtesy of poor posture. It’s time to stand tall, walk tall and improve your spinal health, all at the same time!

For tips on the best ways to perfect your posture, look no further than Straighten Up America, a health promotion initiative developed in 2005 with an admirable vision: to educate the public about the importance of good posture and spinal health, to the point that “every American will take two or three minutes every day to care for their spinal health, just as they care for their dental health.” Straighten Up, which partners in promoting the nation’s health with the President’s Council on Physical Fitness and Sports, is designed to get children and adults up and moving while they improve their posture and spinal health. The Straighten Up program also includes healthy lifestyle recommendations congruent with the goals and objectives of Healthy People 2010, America on the Move, Steps to a Healthier US and the 5 A Day programs.

One of the earliest tests of this program proved quite encouraging: After five weeks of daily practice of “Straighten Up” exercises, more than 80 percent of participants reported improved posture; just under 80 percent said they had strengthened their core muscles; and 80 percent reported that after performing the exercises, they now sat and stood more upright, and their backs felt more comfortable in that position.

Are you and your family ready to perfect your posture? Here are a few Straighten Up exercises; to download the complete list and for more information, visit www.straightenupamerica.org.

The Butterfly: Standing and with head held high, belly button in, place your arms behind your head and gently pull your elbows backward. Slowly and gently press your head against your hands while counting to two. Relax, breathe, and repeat three times.

Tilting Star: With head high and belly button in, spread your arms and legs into a star. Breathe in and slowly stretch one arm over your head and slide your opposite arm down your leg. Slowly tilt your star to the opposite side. Relax. Repeat two times.

Twirling Star: In the star position (hands and legs forming a star; see Tilting Star description), turn your head to look at one hand. Slowly twist your entire spine to watch your hand as it goes behind you. Relax and repeat (each side) two times. Keep your head high, belly button in.

The Hummingbird: With head high and belly button in, put your arms out to the sides with your hands up and pull your shoulders together in the back. Now make small, backward circles with your hands and arms. Bend at your waist from side to side, keeping the circles going as you count to 10.

Page printed from: 
http://www.toyourhealth.com

For the sake of this discussion, let’s assume you’re exercising regularly and eating a balanced, nutritious diet – the two most common habits people think of when they hear the phrase “healthy habits.” In fact, we’re also not going to delve into the topics of sleep and stress, both of which can dramatically impact health and overall life satisfaction. No, today’s lesson is on the top five healthy habits you probably haven’t adopted yet – and failure to do so is damaging your health and wellness in ways you can’t imagine.

1. Make More Calls (Without Your Phone): There’s a reason we’re starting with this one: With an estimated 270 million mobile-phone users in the U.S. alone as of 2018 (the U.S. population is 325 million, 20 million of whom are under the age of 5 and – we hope – not in possession of their own mobile phone), we are indeed a phone culture, and not primarily for audible talking. Texting, chatting and posting (often in anonymous, disparaging fashion) have become our primary methods of communication. Research suggests mobile-phone use not only has physical consequences (“text claw,” “cell phone elbow,” forward head posture, etc.), but also psychological ones, including anxiety related to receiving (or not receiving) messages, reduced face-to-face communication skills, and even a condition coined “nomophobia” (fear of being without your phone).

So write a letter (yes, on paper) or card to a loved one; set up a regular get-together spot with your best friend (yes, you can use your phone to coordinate it) … and make conscious, deliberate, empowering decisions to leave your phone at home more often (yes, you can do it). It’s one of the healthiest habits you’ll ever adopt.

2. Don’t Misplace Your Keys: No, we’re not talking about the literal keys to your car or house, although misplacing them can cause considerable angst; we’re referring to the keys that open doorways to continually learn, grow and build the life you want. Too many people consider themselves “locked in” to their existing state in life: their job, their home, their routines … even their own body or mind. But dreams don’t have to die, especially when your despair at not fulfilling (or in some cases, even pursuing) them can be equally as life-threatening.

Go back to school. Learn a new skill. Pursue a hobby. Change the way you do anything if there’s a better, more fulfilling way. Think about whether the path you’re on in any aspect of your life is the right one. Life is a journey with many roads, all deserving exploration. Don’t be afraid to try a different route, no matter your age – especially if the road you’re currently on is taking you in the wrong direction.

3. Complete “The List”: We all have lists, whether on paper or in our heads; lists of things we want to do, need to do or both. But how many of us actually complete our lists? Do you find your “to-do’s” traveling from one list to the next, day after day, week after week, or even longer? That’s a problem. Procrastination leads to pressure and guilt, neither of which benefits your health. And when it comes to longer-term goals or “resolutions,” if you will, there’s a reason you wrote “clean out the garage,” “start reading every night” or “take a vacation this year” on a list. If every day is another “why haven’t I done it yet” conversation in your head (or with your significant other), you’ll quickly find yourself in an entirely unhealthy place.

4. Do a Little Prep Work: It’s 9 p.m. and your day has felt like just about every day lately: rushed, overflowing with responsibilities, and with absolutely no opportunity for even a few precious moments of “you time.” Common sense tells you relaxation time has finally arrived … but wait: If you take just a few minutes to prepare for the next manic morning, you’ll lighten your proverbial load and start the day in a better place. Whether that means getting school lunches ready, pre-scrambling eggs for breakfast, picking out tomorrow’s outfit, or getting something else done instead of waiting until morning, you can save considerable time (and stress) by doing a little prep work. And no, this advice doesn’t just apply to busy parents; everyone can benefit from more preparation. Figure out what you could do sooner, rather than later, in your life and then get it done!

5. Believe in the Power of No: This one works in both directions and covers habits 1-4 above. As soon as you learn to say no, your life takes on an entirely new meaning. Can’t leave work on time because you just “have to get everything done”? Guess what: You’ll probably never get it all done (which is what the next workday is for), but if you continually overdo it, you’ll find yourself burned out before you know it. Learn to say no to the constant threats to your moments of “you time.” (Yes, do a little prep work, as discussed above, but not if it means you never get to relax.)

On the other hand, also learn to say no to the tendency to avoid doing the things you know would improve your life (such as these habits). Don’t let fear, comfort (or discomfort) or anything else keep you from achieving what you want and know you can achieve. Learning to find balance in your life– now that may be the ultimate healthy habit of them all.

Page printed from: 
http://www.toyourhealth.com

A happy, healthy child – isn’t that what every parent wants? Fortunately, there’s a way to help accomplish both simultaneously! Here’s how Science Daily summarized findings of a recent study published in BMC Public Health: “Healthy eating is associated with better self-esteem and fewer emotional and peer problems, such as having fewer friends or being picked on or bullied, in children regardless of body weight, according to a new study. Inversely, better self-esteem is associated with better adherence to healthy eating guidelines.”

The study examined eating habits, self-esteem and emotional / peer interaction in more than 7,500 children ages 2-9. Higher Health Dietary Adherence Scores at the beginning of the study equated to better self-esteem and less emotional / peer problems several years later. Children were assigned initial dietary scores based on parental reporting of child food consumption, including how often their children ate certain foods. In particular, high consumption of fruits and vegetables was associated with better mental / emotional health.

Healthy eating isn’t just for your physical health; your emotional and mental health benefit, too! And those benefits are no more important than for our children. After all, a happy, health child sets the stage for a happy, healthy adult! Talk to your doctor to learn more.

Page printed from: 
http://www.toyourhealth.com