A Swedish study involving 131 students ages 10 to 13 and their parents revealed that nearly 30% of preteens report having neck pain and/or headaches. However, only 6% of parents thought their kids had such symptoms. These symptoms were often related to trauma to the head and neck that parents were not aware of. Investigators also noted that headaches were often made worse by long periods of reading or using a computer. Chiropractors are in a position to educate parents about the high levels of neck pain and headaches among preteens, encourage parents to share their symptoms and causes, teach techniques to prevent headaches when reading and using a computer, and provide effective treatment to address these types of symptoms.
Journal of Manipulative and Physiological Therapeutics, October 2009
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2014-10-14 14:38:442019-04-02 11:27:30Chiropractic: Preteens Have Headaches More Than We Think.
Starting last May, I was in ridiculous pain around my neck, shoulders and back. I had no idea why and, being a person who likes to give pain a nice long time to go away on its own, I didn’t seek help. But I was growing more miserable. Finally, I went in for a massage… and had three more after that, with very little relief. I then went to my primary care doctor who took an x-ray, declared everything “fine,” and gave me Vicodin. I took one of those to help me sleep one night but vowed not to take any more. Still, I was becoming depressed over the pain and my inability to resolve it. I began losing hope.
Finally, I sought your care. And I SWEAR I will never, ever allow myself to suffer like that again because now I know the solution. In the very first visit, you not only reduced the pain but you also restored my optimism! I had hope that I could get better! In just three more visits, the pain was utterly gone. I had my life and spunk back. I could exercise again. I could function comfortably and be the mom/wife/writer/person I wanted to be!
Pain can be so isolating and depressing. I just can’t thank you enough for helping me to emerge from it!
Janale
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2014-09-15 11:07:272019-04-02 11:27:30Dr. Glenn Hyman’s Denver Chiropractic Center- kind words from a real patient
Mental Attitude: Music Can Make You Feel Powerful. Northwestern University researchers have found that individuals who listened to music with heavy bass reported higher feelings of power and formed more power-related words in a word-completion task compared with those who listened to music with less bass. Researcher Dennis Hsu writes, “Although significantly more research needs to be done before we can truly begin to understand music’s effects on our psychological experiences, I believe our findings provide initial evidence for the potential strategic use of music, especially in situations where people need to feel empowered.” Social Psychological & Personality Science, August 2014
Health Alert: Elder Abuse Often Involves Finances. According to researchers, many older adults have had their money or property stolen or used improperly at some point, and unfortunately, this abuse often occurs at the hands of their relatives. Older people are vulnerable to various forms of abuse, as they are often socially isolated or may be experiencing cognitive decline. Experts warn that doctors, policy makers, and caregivers need to pay more attention to this issue to prevent this form of elderly abuse. Journal of General Internal Medicine, August 2014
Diet: Avocado Helps Vitamin A Intake. Consuming a fresh avocado with foods like tomatoes and carrots helps the body more efficiently (from 6 to 12 times, in fact) convert the alpha and beta carotenes found in such produce into vitamin A. Finding ways to decrease vitamin A deficiency in developing countries is important, as it is the most common cause of blindness in such nations. The Journal of Nutrition, August 2014
Exercise: Water-Based Exercise Bicycle as Good a Land-Based Exercise. Biking, running, or walking can be difficult and painful for individuals who are overweight, have arthritis, or suffer from other joint issues. A recent study found that people who used an immersible bike in a pool experienced the same exercise-related benefits as those who used a stationary bike on dry land. Considering the number of people who find it difficult to exercise on land, the water option is very promising. Heart and Stroke Foundation of Canada, October 2012
Chiropractic: Whole Body Vibration Increases Back Pain Risk. A review of twenty previously published studies regarding the relationship between whole body vibration (WBV) exposure at work and low back pain and sciatica found that employees in jobs with frequent exposure to WBV are more than twice as likely to experience localized or radiating back pain. International Archives of Occupational and Environmental Health, August 2014
Wellness/Prevention: Exposure to Common Antibacterials Poses Dangers to Fetus. There is a growing body of evidence that some compounds commonly used in antibacterial soaps, such as triclosan and triclocarban, can cause reproductive and developmental problems in animals and may pose the same risk in humans. Researchers tested urine samples from pregnant women and found triclosan was present in all the samples, while triclocarban was found in 85% of the urine tests. Half of umbilical cord blood samples indicated the presence of triclosan and the presence of triclocarban was also detected but to a lesser degree, meaning that both compounds are capable of transferring from mother to child in utero. American Chemical Society Annual Meeting, August 2014
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2014-09-08 07:44:262019-04-02 11:27:30Dr. Glenn Hyman’s Denver Chiropractic Center 1-Page Health News
About Dr. Glenn Hyman………………………………………………………………………………………….123
Stay tuned for more to come.
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2014-09-03 10:54:592019-04-02 11:27:31Dr. Glenn to re-release his first book
I think it was Socrates who said, “If you’re a slow mountain biker, and you’re doing an Xterra Triathlon relay, find a fast swimmer and a fast runner, and maybe no on will notice how slow you are.”
And this past Sunday I did just that. This year’s Xterra Buffalo Creek relay featured super swimmer Keira Morrell, super runner Kacee Reinisch on the run. And me. On the bike.
They were fast, I was slow (but I was almost 7 minutes faster than last year) and let’s just say we didn’t take first place. But we weren’t last either.
Happy to have the 20 mile Mountain Bike ride behind me
As always, Kacee makes the run look easy.
Mental Attitude: Older Adults Sharper in the Morning. Using functional MRI to monitor brain activity, Canadian researchers have found the minds of older adults to be sharpest in the morning. This findings suggests that the early hours may be the best time for older adults to schedule their most mentally challenging tasks such as doing taxes, taking a driver’s license renewal test, trying a new recipe, or seeing their doctor about a health problem. Psychology and Aging, August 2014
Health Alert: Emergency Room Closures Affect Surrounding Communities and Patients. In a first-of-a-kind analysis, researchers have shown that emergency department closures can have a detrimental effect on patient outcomes at nearby hospitals. The researchers found that patients who were admitted to facilities located in the vicinity of an emergency department (ED) that had recently closed experienced a 5% higher risk of dying than patients admitted to hospitals that were not located near a recently closed ED. The risks of dying were even greater for patients with certain conditions such as heart attack (15% higher), stroke (10%) and sepsis (8%). Senior author Dr. Renee Y. Hsia adds, “These results suggest that health systems and policy makers should consider the ripple effect on communities when they regulate ED closures.” Health Affairs, August 2014
Diet: School Vending-Machine Bans May Not Curb Sugary Drink Consumption. Experts have found that banning vending machines from schools does not appear to decrease a student’s likelihood of drinking soft drinks during the day if that was the only school food policy change implemented. However, the authors of the study note that a decrease in soda consumption has been observed when schools that ban vending machines also ban the sales of soft drinks in other locations around the school, such as the cafeteria and student store. PLOS ONE, August 2014
Exercise: Heat Stroke is a Greater Risk for Endurance Runners than a Surprise Heart Condition. A new study has found that endurance runners are far more likely — ten times more likely, in fact — to die of heat stroke than an unknown heart condition. Senior study author Dr. Sami Viskin explains, “It’s important that clinicians educate runners on the ways to minimize their risk of heat stroke, including allowing 10 to 14 days to adjust to a warm climate, discouraging running if a person is ill or was recently ill, because a pre-existing fever impairs the body’s ability to dissipate additional heat stress, and developing better methods of monitoring body core temperature during physical activity.” Journal of the American College of Cardiology, July 2014
Chiropractic: Loss of Neck Curve = Neck Pain. A curvature of the neck of about 31-40 degrees is considered clinically normal. By comparing cervical x-rays of 277 individuals, researches observed that those whose neck curve was 20 degrees or less were more likely to experience neck pain. In fact, those with no curve left in their neck were 18 times more likely to have a cervical complaint than those with neck curvature considered clinically normal. Restoring and maintaining this curvature is a common long-term goal of Chiropractic care. Journal of Manipulative Physiological Therapeutics, March 2005
This weekend, we’ll closed on Friday the 29th (go Buffs!) and Monday September 1. We’ll be back on Tuesday September 2nd. Don’t forget, if you need us, call us 303.300.0424 or reply to this email. Thanks for reading!
Dr. Glenn Hyman, Natalie Aceves & Kacee Reinisch
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2014-08-26 14:13:032019-04-02 11:27:31Dr. Glenn Hyman’s Denver Chiropractic Center – Race Report, Labor Day Closure & the 1-Page Health News
Well, Cherry Creek Schools started the 2014-2015 school today (Monday), and my kids were happy to get back to their friends. Where did the summer go so quickly???
Zach, Andrew, and Jason: ready to learn
Kacee’s Pikes Peak Marathon Race Report:
Kacee on her way to the finish
“Race day came and went and I’m still walking…however very tired!
This was my 3rd year doing the Pikes Peak Marathon and I knew I wanted to finish with a PR. Doubts crept in the week leading up, over the weekend and at the start. I knew I could finish because I had done the marathon the 2 years prior, but I started thinking about what parts of my training I definitely didn’t pay as much attention to.
The first 10 miles of the race, I was surprised at how good I was feeling. That feeling soon ended around mile 11. The air was getting thinner and my heart felt like it was going to beat out of my chest. I rested on a few boulders as I (literally) inched my way to the top and took a few deep breaths to get myself somewhat back to a normal breathing pattern. When I reached the top, the tears came, I took a deep breath, turned around and headed back down.
The turn around is my favorite part and I very much enjoy the downhill run. Body wise I was feeling strong again which was a plus as the downhill brings about major falls for some racers. I saw 3 people go down and one finished with a sprained ankle and dislocated shoulder.
I finished under my goal time and am ready for next year! If you’ve ever even entertained the idea of doing the ascent or the full at Pikes Peak, I highly recommend it. It’s unlike any marathon and it will change you as a person and athlete.”
This week’s 1-Page Health News…
Diet: Your Child May Be Consuming Too Many Vitamins & Minerals. The Environmental Working Group believes that fortifying foods with vitamins and minerals is placing children in danger. The report summarizes how millions of American children under eight years of age are getting too much vitamin A, zinc, and niacin from fortified food products and supplements. The problem is the result of Food and Drug Administration (FDA) guidelines on voluntary food supplementation (last updated 34 years ago) that do not take current scientific evidence into account. The report recommends that until the FDA makes the Daily Values on food labels reflect up-to-date science and show values for children, parents should limit their child’s intake of fortified food to no more than 20-25% of the adult Daily Value for vitamin A, zinc, and niacin. Environmental Working Group Report, June 2014
Exercise: Exercise May Benefit Pregnant Women with High Blood Pressure. Hypertensive disorders of pregnancy, such as preeclampsia, are the most common and dangerous pregnancy complications, occurring in 5-8% of pregnancies. An animal study revealed that placental ischemia-induced hypertension in rats was alleviated by exercise. Researcher Jeff Gilbert explains, “The data from our study raise the possibility that exercise regimens, if started before pregnancy and maintained through most of gestation, may be an important way for women to mitigate the risk of preeclampsia.” Journal of the American Heart Association, December 2012
Chiropractic: Back Pain Patients Have Less Flexible Hamstrings. Evaluations of 72 patients with low back pain indicate a possible relationship between mechanical back pain and hamstring tightness. Researchers found that patients with more severe back pain had tighter hamstrings than patients with more mild or moderate pain. They recommend this data be considered when designing both prevention strategies and rehabilitation protocols for low back pain. Journal of Back and Musculoskeletal Rehabilitation, June 2014
Wellness/Prevention: Breast Cancer Detection Rate Improves with New Screening Technique. Adding a 3D imaging technique called tomosynthesis to digital mammography appears to result in both a reduction in the number of patients being called back for additional testing and an increase in breast cancer detection rates. Digital tomosynthesis takes multiple X-ray pictures from different angles. The breast is positioned as it is for a conventional mammogram, but less pressure is applied. Instead of a single image with conventional mammograms, this technique offers a 3D image for a better evaluation of the breast. Dr. Sarah M. Friedewald writes, “The association with fewer unnecessary tests and biopsies, with a simultaneous increase in cancer detection rates, would support the potential benefits of tomosynthesis as a tool for screening. However, assessment for a benefit in clinical outcomes is needed.” JAMA, June 2014
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2014-08-18 21:38:512019-04-02 11:27:31Back to school (pic), Kacee’s Pikes Peak Marathon Race report (pic) AND this week’s 1-Page Health News
This week Kacee is getting ready to run the full Pikes Peak Marathon this coming Sunday. This sounds like a brutal marathon with 7000 ft over the first 13.1 miles followed by 7000 ft of descending over the next 13.1 miles. Go Kacee!
This week’s video shows you how to open up your chest and thoracic spine so you can breathe better. Seems like a good thing to get better at – breathing. Right? Just click on the video below, and you’ll be magically transported to our youtube channel where the video will play.
One more thing: we’re back in the office on Fridays starting this week, so if you need to see us, call us @ 303.300.0424
My oldest son Andrew and I spent this Sunday volunteering at the Ironman Triathlon. We were a part of my triathlon club, Altitude Multisport Club’s aid station on the bike. Andrew and I were sent down the road to warn athletes on the bike about bumps on the railroad tracks. We had a great time yelling “Bump ahead!” for hours on end. Congratulations to our many patients who did the race!
Andrew and I out on the course.
And here’s the 1-Page Health News.
Exercise: Cardio & Motor Fitness Skills Improve Academic Performance.
Most would agree that being physically active during childhood offers many benefits to mental and physical health. A new study indicates that cardiorespiratory capacity and motor ability have a strong influence on brain health and academic performance. The study involved 2,038 children and collected data on physical fitness, body composition, and academic performance. The findings suggest that efforts should be made to promote physical activity that encourages children to exercise aerobically and engage in motor tasks that develop physical speed, agility, and coordination.
The Journal of Pediatrics, June 2014
Chiropractic: Farming is Hard on the Body.
Agricultural workers often compromise their musculoskeletal health due to ergonomic risks associated with their jobs. Using a sample of data from the National Health Interview Survey that’s believed to represent the two-million agricultural workers in the United States, researchers estimate that 24% of farm workers experienced back pain and 10.5% experienced neck pain during the previous 90 days.
Journal of Agromedicine, June 2014
Wellness/Prevention: Cocoa Extract Could Prevent Alzheimer’s.
Alzheimer’s disease is predicted to affect nearly 16 million Americans by 2050. Researchers are hopeful that cocoa extract could be a possible preventative treatment. Lavado, an extract from cocoa, may reduce or block damage to nerve pathways in individuals with Alzheimer’s disease, thus reducing symptoms such as cognitive decline. According to the researchers, lavado cocoa extract could pave the way for new treatments, but further studies are needed to better understand how the extract works in the human brain.
Journal of Alzheimer’s Disease, June 2014
Exercise: Bicycling Leads to Good Feelings.
Compared with all modes of transportation, people who ride their bicycles are the happiest, followed by automobile passengers and drivers.
Transportation, May 2014
Chiropractic: Heavy Physical Work and Low Back Pain.
Among Brazil’s urban cleaning workers (drivers, trash collectors, maintenance workers, etc.), musculoskeletal pain — and low back pain in particular — is a major public health issue. Researchers interviewed 657 workers and found that 37% have experienced back pain lasting more than one week during the previous year, and of that group, 62.8% experienced back pain within the last seven days. Workers who described bending over and twisting as part of their job functions were much more likely to experience pain in one or more anatomical regions, as were workers who frequently worked overtime. Of note, workers who performed more dynamic and fewer repetitive movements on the job were less likely to experience back pain.
Brazilian Journal of Epidemiology, March 2014
Wellness/Prevention: Elevated Blood Pressure Number Determines Risks.
New research points to the type of heart risk individuals face based on which number of their blood pressure reading is high. Researchers found that an elevated systolic blood pressure (top number) was associated with an increased risk of bleeding strokes and stable angina while those with a higher diastolic blood pressure (bottom number) were more likely to be diagnosed with an abdominal aortic aneurysm. Lead investigator Dr. Eleni Rapsomaniki writes, “Our estimates provide vital new information that can be used to improve patient counseling and decision-making for people with hypertension, which are currently based mainly on the risks of heart attack and stroke, and will help to focus guidelines and doctors to the cardiovascular conditions that might be more common, and in which screening and treatments are more likely to have an effect.”
The Lancet, May 2014
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2014-08-03 20:45:402019-04-02 11:27:31How I spent my Sunday at Ironman Boulder and this week’s 1-Page Health News
Check out How to Fire up those glutes in Dr. Glenn Hyman’s Denver Chiropractic Center’s 30 Seconds on Thursday Video.
/wp-content/uploads/2016/10/denverback-logo2016.png00Glenn Hyman/wp-content/uploads/2016/10/denverback-logo2016.pngGlenn Hyman2014-07-31 11:47:172019-04-02 11:27:31Dr. Glenn Hyman’s Denver Chiropractic Center 30 seconds on Thursday video
Chiropractic: Preteens Have Headaches More Than We Think.
A Swedish study involving 131 students ages 10 to 13 and their parents revealed that nearly 30% of preteens report having neck pain and/or headaches. However, only 6% of parents thought their kids had such symptoms. These symptoms were often related to trauma to the head and neck that parents were not aware of. Investigators also noted that headaches were often made worse by long periods of reading or using a computer. Chiropractors are in a position to educate parents about the high levels of neck pain and headaches among preteens, encourage parents to share their symptoms and causes, teach techniques to prevent headaches when reading and using a computer, and provide effective treatment to address these types of symptoms.
Journal of Manipulative and Physiological Therapeutics, October 2009
Dr. Glenn Hyman’s Denver Chiropractic Center- 90 second post run stretch session
Help prevent back pain, hip pain and knee pain by regularly using these simple stretches! Happy Running.
Dr. Glenn Hyman
Denver Chiropractic Center
303.300.0424
Dr. Glenn Hyman’s Denver Chiropractic Center- kind words from a real patient
Starting last May, I was in ridiculous pain around my neck, shoulders and back. I had no idea why and, being a person who likes to give pain a nice long time to go away on its own, I didn’t seek help. But I was growing more miserable. Finally, I went in for a massage… and had three more after that, with very little relief. I then went to my primary care doctor who took an x-ray, declared everything “fine,” and gave me Vicodin. I took one of those to help me sleep one night but vowed not to take any more. Still, I was becoming depressed over the pain and my inability to resolve it. I began losing hope.
Finally, I sought your care. And I SWEAR I will never, ever allow myself to suffer like that again because now I know the solution. In the very first visit, you not only reduced the pain but you also restored my optimism! I had hope that I could get better! In just three more visits, the pain was utterly gone. I had my life and spunk back. I could exercise again. I could function comfortably and be the mom/wife/writer/person I wanted to be!
Pain can be so isolating and depressing. I just can’t thank you enough for helping me to emerge from it!
Janale
Dr. Glenn Hyman’s Denver Chiropractic Center 1-Page Health News
Mental Attitude: Music Can Make You Feel Powerful.
Northwestern University researchers have found that individuals who listened to music with heavy bass reported higher feelings of power and formed more power-related words in a word-completion task compared with those who listened to music with less bass. Researcher Dennis Hsu writes, “Although significantly more research needs to be done before we can truly begin to understand music’s effects on our psychological experiences, I believe our findings provide initial evidence for the potential strategic use of music, especially in situations where people need to feel empowered.”
Social Psychological & Personality Science, August 2014
Health Alert: Elder Abuse Often Involves Finances.
According to researchers, many older adults have had their money or property stolen or used improperly at some point, and unfortunately, this abuse often occurs at the hands of their relatives. Older people are vulnerable to various forms of abuse, as they are often socially isolated or may be experiencing cognitive decline. Experts warn that doctors, policy makers, and caregivers need to pay more attention to this issue to prevent this form of elderly abuse.
Journal of General Internal Medicine, August 2014
Diet: Avocado Helps Vitamin A Intake.
Consuming a fresh avocado with foods like tomatoes and carrots helps the body more efficiently (from 6 to 12 times, in fact) convert the alpha and beta carotenes found in such produce into vitamin A. Finding ways to decrease vitamin A deficiency in developing countries is important, as it is the most common cause of blindness in such nations.
The Journal of Nutrition, August 2014
Exercise: Water-Based Exercise Bicycle as Good a Land-Based Exercise.
Biking, running, or walking can be difficult and painful for individuals who are overweight, have arthritis, or suffer from other joint issues. A recent study found that people who used an immersible bike in a pool experienced the same exercise-related benefits as those who used a stationary bike on dry land. Considering the number of people who find it difficult to exercise on land, the water option is very promising.
Heart and Stroke Foundation of Canada, October 2012
Chiropractic: Whole Body Vibration Increases Back Pain Risk.
A review of twenty previously published studies regarding the relationship between whole body vibration (WBV) exposure at work and low back pain and sciatica found that employees in jobs with frequent exposure to WBV are more than twice as likely to experience localized or radiating back pain.
International Archives of Occupational and Environmental Health, August 2014
Wellness/Prevention: Exposure to Common Antibacterials Poses Dangers to Fetus.
There is a growing body of evidence that some compounds commonly used in antibacterial soaps, such as triclosan and triclocarban, can cause reproductive and developmental problems in animals and may pose the same risk in humans. Researchers tested urine samples from pregnant women and found triclosan was present in all the samples, while triclocarban was found in 85% of the urine tests. Half of umbilical cord blood samples indicated the presence of triclosan and the presence of triclocarban was also detected but to a lesser degree, meaning that both compounds are capable of transferring from mother to child in utero.
American Chemical Society Annual Meeting, August 2014
Dr. Glenn to re-release his first book
I’m currently revising my first book, “33 Days to a Stronger, Leaner, and Better You” for release on Amazon’s Kindle Platform!
The first version was self-published and a hit among my patients. I’m looking forward to making the book more accessible to a wider audience.
Here’s the Table of Contents:
Introduction……………………………………………………………………………………………………………….1
Agenda for Your 33 Day Program……………………………………………………………………………….1
Personal Purpose Worksheet……………………………………………………………………………………..3
The Stronger‐Leaner‐Better FoodSelf‐Test…………………………………………………………………4
The Stronger‐Leaner‐Better Exercise Self‐Test…………………………………………………………….5
The Stronger‐Leaner‐Better Sleep Self‐Test………………………………………………………………..6
The Stronger‐Leaner‐Better Stress Self‐Test……………………………………………………………….7
What Do These ScoresMean?…………………………………………………………………………………….8
Full Week 1 (Days 1-7)……………………………………………………………………………………………….9
Day 1‐ Nutrition‐ Water…………………………………………………………………………………………….10
Day 2‐ Exercise ‐ The 4 Primary Weight Training Exercises…………………………………………..12
Day 3‐ Sleep‐ Start Getting to Bed By 10:00……………………………………………………………….20
Day 4‐ Stress ‐ LearntoBreathe………………………………………………………………………………..23
Day 5‐ StartKeeping a Food Log……………………………………………………………………………….24
Day 6‐ ReviewDay /Victory day /Catchupday………………………………………………………….26
Day 7‐ Take it Easy,Have FunDay,Grocery Shopping…………………………………………………27
Full Week 2 (Days 8-14)…………………………………………………………………………………………..29
Day 8‐ Nutrition‐Getting EnoughQuality Protein……………………………………………………….30
Day 9‐ Exercise‐ Interval Cardio /Fat Loss Training……………………………………………………..34
Day 10‐ Sleep‐ Cut Downto Minimal Caffeine Use and Start Letting Your Adrenals
Recover…………………………………………………………………………………………………………………..36
Day 11‐ Start Yoga /Grocery top‐off…………………………………………………………………………..38
Day 12‐ Take Out Your Food Journal and See ifDairy Products are Bothering You………..43
Day 13‐ ReviewDay /Victory Day /CatchUp Day………………………………………………………..44
Day 14‐ Take it Easy,Have FunDay,Grocery Shopping……………………………………………….45
Full Week 3 (Days 15-21)…………………………………………………………………………………………46
Day 15‐Nutrition‐ Kick the Sugar Habit……………………………………………………………………….47
Day 16‐ Exercise Stronger‐Leaner‐Better Abs /Designing Your OwnExercise Program…49
Day 17‐Sleep‐ The “TV Fast”……………………………………………………………………………………..54
Day 18‐ Stress‐ Address Your Stress Planning Session/Grocery Top‐Off……………………….55
Day 19‐ CatchUp onYour Food Journal /Doesn’t Fruit ContainSugar,Too?………………..58
Day 20‐ ReviewDay /Victory Day /CatchUp Day……………………………………………………….59
Day 21‐ Take it Easy,Have FunDay,Grocery Shopping,Previewof Day22(read before grocery shopping)……………………………………………………………………………………………………60
Full Week 4 (Days 22-28)………………………………………………………………………………………..61
Day 22‐ Nutrition‐Go GlutenFree – The 12DayExperiment…………………………………………62
Day 23‐Exercise ‐ Bodyweight Exercise Program………………………………………………………..64
Day 24‐ Sleep‐ ACheck‐Up for Your Bedroom……………………………………………………………69
Day 25‐Stress‐ HiddenDigestive Problems/Grocery Top‐Off………………………………………71
Day 26‐ CatchUp onYour Food Journal / Is Fatthe Boogey Man?……………………………….73
Day 27‐ ReviewDay /Victory Day /CatchUp Day……………………………………………………….74
Day 28‐ Take it Easy,Have FunDay,Grocery Shopping………………………………………………75
The Final Five Days………………………………………………………………………………………………….76
Day 29‐ Take a Look Back at All ThatYou’ve Accomplished&The 90/10Rule………………77
Day 30‐ Supplements: The Good,The Bad,andThe Useless……………………………………….78
Day 31‐ Meet the Kettlebell………………………………………………………………………………………79
Day 32‐Schedule a Sleep‐InWeekend /PlanYour Next Vacation/Grocery Top‐Off……..83
Day 33‐ Where Do YouGo From Here?………………………………………………………………………84
Referencesand Further Reading………………………………………………………………………………85
The Stronger‐Leaner‐Better FoodSelf‐Test……………………………………………………………….88
The Stronger‐Leaner‐Better Exercise Self‐Test………………………………………………………….89
The Stronger‐Leaner‐Better Sleep Self‐Test………………………………………………………………90
The Stronger‐Leaner‐Better Stress Self‐Test……………………………………………………………..91
The Food Logs………………………………………………………………………………………………………….93
Workout Calendar………………………………………………………………………………………………….122
About Dr. Glenn Hyman………………………………………………………………………………………….123
Stay tuned for more to come.
Dr. Glenn Hyman’s Denver Chiropractic Center – Race Report, Labor Day Closure & the 1-Page Health News
I think it was Socrates who said, “If you’re a slow mountain biker, and you’re doing an Xterra Triathlon relay, find a fast swimmer and a fast runner, and maybe no on will notice how slow you are.”
And this past Sunday I did just that. This year’s Xterra Buffalo Creek relay featured super swimmer Keira Morrell, super runner Kacee Reinisch on the run. And me. On the bike.
They were fast, I was slow (but I was almost 7 minutes faster than last year) and let’s just say we didn’t take first place. But we weren’t last either.
Happy to have the 20 mile Mountain Bike ride behind me
As always, Kacee makes the run look easy.
Using functional MRI to monitor brain activity, Canadian researchers have found the minds of older adults to be sharpest in the morning. This findings suggests that the early hours may be the best time for older adults to schedule their most mentally challenging tasks such as doing taxes, taking a driver’s license renewal test, trying a new recipe, or seeing their doctor about a health problem.
Psychology and Aging, August 2014
Health Alert: Emergency Room Closures Affect Surrounding Communities and Patients.
In a first-of-a-kind analysis, researchers have shown that emergency department closures can have a detrimental effect on patient outcomes at nearby hospitals. The researchers found that patients who were admitted to facilities located in the vicinity of an emergency department (ED) that had recently closed experienced a 5% higher risk of dying than patients admitted to hospitals that were not located near a recently closed ED. The risks of dying were even greater for patients with certain conditions such as heart attack (15% higher), stroke (10%) and sepsis (8%). Senior author Dr. Renee Y. Hsia adds, “These results suggest that health systems and policy makers should consider the ripple effect on communities when they regulate ED closures.”
Health Affairs, August 2014
Diet: School Vending-Machine Bans May Not Curb Sugary Drink Consumption.
Experts have found that banning vending machines from schools does not appear to decrease a student’s likelihood of drinking soft drinks during the day if that was the only school food policy change implemented. However, the authors of the study note that a decrease in soda consumption has been observed when schools that ban vending machines also ban the sales of soft drinks in other locations around the school, such as the cafeteria and student store.
PLOS ONE, August 2014
Exercise: Heat Stroke is a Greater Risk for Endurance Runners than a Surprise Heart Condition.
A new study has found that endurance runners are far more likely — ten times more likely, in fact — to die of heat stroke than an unknown heart condition. Senior study author Dr. Sami Viskin explains, “It’s important that clinicians educate runners on the ways to minimize their risk of heat stroke, including allowing 10 to 14 days to adjust to a warm climate, discouraging running if a person is ill or was recently ill, because a pre-existing fever impairs the body’s ability to dissipate additional heat stress, and developing better methods of monitoring body core temperature during physical activity.”
Journal of the American College of Cardiology, July 2014
Chiropractic: Loss of Neck Curve = Neck Pain.
A curvature of the neck of about 31-40 degrees is considered clinically normal. By comparing cervical x-rays of 277 individuals, researches observed that those whose neck curve was 20 degrees or less were more likely to experience neck pain. In fact, those with no curve left in their neck were 18 times more likely to have a cervical complaint than those with neck curvature considered clinically normal. Restoring and maintaining this curvature is a common long-term goal of Chiropractic care.
Journal of Manipulative Physiological Therapeutics, March 2005
This weekend, we’ll closed on Friday the 29th (go Buffs!) and Monday September 1. We’ll be back on Tuesday September 2nd. Don’t forget, if you need us, call us 303.300.0424 or reply to this email. Thanks for reading!
Dr. Glenn Hyman, Natalie Aceves & Kacee Reinisch
Back to school (pic), Kacee’s Pikes Peak Marathon Race report (pic) AND this week’s 1-Page Health News
Hi Glenn,
Well, Cherry Creek Schools started the 2014-2015 school today (Monday), and my kids were happy to get back to their friends. Where did the summer go so quickly???
Zach, Andrew, and Jason: ready to learn
Kacee’s Pikes Peak Marathon Race Report:
Kacee on her way to the finish
“Race day came and went and I’m still walking…however very tired!
This was my 3rd year doing the Pikes Peak Marathon and I knew I wanted to finish with a PR. Doubts crept in the week leading up, over the weekend and at the start. I knew I could finish because I had done the marathon the 2 years prior, but I started thinking about what parts of my training I definitely didn’t pay as much attention to.
The first 10 miles of the race, I was surprised at how good I was feeling. That feeling soon ended around mile 11. The air was getting thinner and my heart felt like it was going to beat out of my chest. I rested on a few boulders as I (literally) inched my way to the top and took a few deep breaths to get myself somewhat back to a normal breathing pattern. When I reached the top, the tears came, I took a deep breath, turned around and headed back down.
The turn around is my favorite part and I very much enjoy the downhill run. Body wise I was feeling strong again which was a plus as the downhill brings about major falls for some racers. I saw 3 people go down and one finished with a sprained ankle and dislocated shoulder.
I finished under my goal time and am ready for next year! If you’ve ever even entertained the idea of doing the ascent or the full at Pikes Peak, I highly recommend it. It’s unlike any marathon and it will change you as a person and athlete.”
This week’s 1-Page Health News…
Diet: Your Child May Be Consuming Too Many Vitamins & Minerals.
The Environmental Working Group believes that fortifying foods with vitamins and minerals is placing children in danger. The report summarizes how millions of American children under eight years of age are getting too much vitamin A, zinc, and niacin from fortified food products and supplements. The problem is the result of Food and Drug Administration (FDA) guidelines on voluntary food supplementation (last updated 34 years ago) that do not take current scientific evidence into account. The report recommends that until the FDA makes the Daily Values on food labels reflect up-to-date science and show values for children, parents should limit their child’s intake of fortified food to no more than 20-25% of the adult Daily Value for vitamin A, zinc, and niacin.
Environmental Working Group Report, June 2014
Exercise: Exercise May Benefit Pregnant Women with High Blood Pressure.
Hypertensive disorders of pregnancy, such as preeclampsia, are the most common and dangerous pregnancy complications, occurring in 5-8% of pregnancies. An animal study revealed that placental ischemia-induced hypertension in rats was alleviated by exercise. Researcher Jeff Gilbert explains, “The data from our study raise the possibility that exercise regimens, if started before pregnancy and maintained through most of gestation, may be an important way for women to mitigate the risk of preeclampsia.”
Journal of the American Heart Association, December 2012
Chiropractic: Back Pain Patients Have Less Flexible Hamstrings.
Evaluations of 72 patients with low back pain indicate a possible relationship between mechanical back pain and hamstring tightness. Researchers found that patients with more severe back pain had tighter hamstrings than patients with more mild or moderate pain. They recommend this data be considered when designing both prevention strategies and rehabilitation protocols for low back pain.
Journal of Back and Musculoskeletal Rehabilitation, June 2014
Wellness/Prevention: Breast Cancer Detection Rate Improves with New Screening Technique.
Adding a 3D imaging technique called tomosynthesis to digital mammography appears to result in both a reduction in the number of patients being called back for additional testing and an increase in breast cancer detection rates. Digital tomosynthesis takes multiple X-ray pictures from different angles. The breast is positioned as it is for a conventional mammogram, but less pressure is applied. Instead of a single image with conventional mammograms, this technique offers a 3D image for a better evaluation of the breast. Dr. Sarah M. Friedewald writes, “The association with fewer unnecessary tests and biopsies, with a simultaneous increase in cancer detection rates, would support the potential benefits of tomosynthesis as a tool for screening. However, assessment for a benefit in clinical outcomes is needed.”
JAMA, June 2014
Dr. Glenn Hyman’s Denver Chiropractic Center: Kacee, Pikes Peak & the “Brettzle Stretch”
This week Kacee is getting ready to run the full Pikes Peak Marathon this coming Sunday. This sounds like a brutal marathon with 7000 ft over the first 13.1 miles followed by 7000 ft of descending over the next 13.1 miles. Go Kacee!
This week’s video shows you how to open up your chest and thoracic spine so you can breathe better. Seems like a good thing to get better at – breathing. Right? Just click on the video below, and you’ll be magically transported to our youtube channel where the video will play.
One more thing: we’re back in the office on Fridays starting this week, so if you need to see us, call us @ 303.300.0424
How I spent my Sunday at Ironman Boulder and this week’s 1-Page Health News
by Dr. Glenn Hyman’s Denver Chiropractic Center:
My oldest son Andrew and I spent this Sunday volunteering at the Ironman Triathlon. We were a part of my triathlon club, Altitude Multisport Club’s aid station on the bike. Andrew and I were sent down the road to warn athletes on the bike about bumps on the railroad tracks. We had a great time yelling “Bump ahead!” for hours on end. Congratulations to our many patients who did the race!
Andrew and I out on the course.
And here’s the 1-Page Health News.
Exercise: Cardio & Motor Fitness Skills Improve Academic Performance.
Most would agree that being physically active during childhood offers many benefits to mental and physical health. A new study indicates that cardiorespiratory capacity and motor ability have a strong influence on brain health and academic performance. The study involved 2,038 children and collected data on physical fitness, body composition, and academic performance. The findings suggest that efforts should be made to promote physical activity that encourages children to exercise aerobically and engage in motor tasks that develop physical speed, agility, and coordination.
The Journal of Pediatrics, June 2014
Chiropractic: Farming is Hard on the Body.
Agricultural workers often compromise their musculoskeletal health due to ergonomic risks associated with their jobs. Using a sample of data from the National Health Interview Survey that’s believed to represent the two-million agricultural workers in the United States, researchers estimate that 24% of farm workers experienced back pain and 10.5% experienced neck pain during the previous 90 days.
Journal of Agromedicine, June 2014
Wellness/Prevention: Cocoa Extract Could Prevent Alzheimer’s.
Alzheimer’s disease is predicted to affect nearly 16 million Americans by 2050. Researchers are hopeful that cocoa extract could be a possible preventative treatment. Lavado, an extract from cocoa, may reduce or block damage to nerve pathways in individuals with Alzheimer’s disease, thus reducing symptoms such as cognitive decline. According to the researchers, lavado cocoa extract could pave the way for new treatments, but further studies are needed to better understand how the extract works in the human brain.
Journal of Alzheimer’s Disease, June 2014
Exercise: Bicycling Leads to Good Feelings.
Compared with all modes of transportation, people who ride their bicycles are the happiest, followed by automobile passengers and drivers.
Transportation, May 2014
Chiropractic: Heavy Physical Work and Low Back Pain.
Among Brazil’s urban cleaning workers (drivers, trash collectors, maintenance workers, etc.), musculoskeletal pain — and low back pain in particular — is a major public health issue. Researchers interviewed 657 workers and found that 37% have experienced back pain lasting more than one week during the previous year, and of that group, 62.8% experienced back pain within the last seven days. Workers who described bending over and twisting as part of their job functions were much more likely to experience pain in one or more anatomical regions, as were workers who frequently worked overtime. Of note, workers who performed more dynamic and fewer repetitive movements on the job were less likely to experience back pain.
Brazilian Journal of Epidemiology, March 2014
Wellness/Prevention: Elevated Blood Pressure Number Determines Risks.
New research points to the type of heart risk individuals face based on which number of their blood pressure reading is high. Researchers found that an elevated systolic blood pressure (top number) was associated with an increased risk of bleeding strokes and stable angina while those with a higher diastolic blood pressure (bottom number) were more likely to be diagnosed with an abdominal aortic aneurysm. Lead investigator Dr. Eleni Rapsomaniki writes, “Our estimates provide vital new information that can be used to improve patient counseling and decision-making for people with hypertension, which are currently based mainly on the risks of heart attack and stroke, and will help to focus guidelines and doctors to the cardiovascular conditions that might be more common, and in which screening and treatments are more likely to have an effect.”
The Lancet, May 2014
Dr. Glenn Hyman’s Denver Chiropractic Center 30 seconds on Thursday video
Check out How to Fire up those glutes in Dr. Glenn Hyman’s Denver Chiropractic Center’s 30 Seconds on Thursday Video.