Tag Archive for: Denver Active Release

The consequence of JUST ONE bad night’s sleep & this week’s 1-page health news

We’re back in the office Monday 11/27 at 9AM, and are ready to help you. Most deductibles reset on January 1, so if something’s been hurting you, give us a call and get it taken car of now. 303.300.0424

Mental Attitude: Sleep? Just one night of inadequate sleep can detrimentally trigger an increase (by as much as 60%) in brain activity related to anticipating negative emotional events. UC Berkeley, October 2012

Health Alert: Stop Smoking! Female smokers in the UK die 10 years earlier (on average) than non-smokers. However, women who stop smoking by age 30 are 97% less likely to suffer a smoking related, premature death. The Lancet, October 2012

Diet: Grapes! Grape consumption is linked to healthier diet habits and higher intake of nutrients. Individuals who consume products made with grapes also have higher intake of the following: dietary fiber, potassium, calcium, magnesium, vitamin A, vitamin C, and vitamin B6. Grape consumption is associated with higher vegetable, seed, and nut intake, as well as a decreased intake of cholesterol, saturated fat, and total fat, compared with adults who did not consume grape products. Grapes can assist in lowering blood pressure, strengthen blood flow, and lower inflammation in men suffering from metabolic syndrome. Academy of Nutrition and Dietetics Food, October 2012

Exercise: Yoga. Yoga stretches all of the soft tissues of your body such as ligaments, tendons, and the fascia sheaths that surround your muscles. No matter your level of yoga, you most likely will see benefits in a very short period of time. Yoga participants had 35% improvement in flexibility after only 8 weeks. American Council on Exercise, October 2012

Active Release Techniques / Chiropractic: Why Wait? The activities of every day living can cause micro-traumas to the musculoskeletal system. While these injuries may not result in pain, if left untreated they may lead to more serious problems such as back or neck pain (for example). Regular adjustments can help prevent these micro-traumas from becoming bigger problems in the future. In our experience people who come in just once a month for maintenance treatment experience fewer injuries over time. Really.

Wellness/Prevention: Keep Young Drivers Safe. In May 2010, New Jersey implemented Kyleigh’s Law, requiring all 16-20 year old drivers with a permit or intermediate license to display a reflective decal on the front and back license plates of vehicles they are operating. The decal is intended to help police officers enforce laws specific to younger drivers such as those related to night time driving and the number of permitted passengers. Since going into effect, Kyleigh’s Law has decreased car accidents among 16-20 year old intermediate license holders by 9%. Tips for keeping your young driver safe: “[Start] them out in low-risk conditions. Keep the number of passengers to no more than one, limit nighttime driving to before 10 pm, always prohibit cell phone use while driving, and insist on seat belts for every occupant on every drive.” Children’s Hospital of Philadelphia, October 2012

Quote: “Genius comprised: of inspiration 1% percent, of perspiration, 99%.” ~ Thomas A. Edison

Dr. Glenn gets beaten up (for real) & this week’s 1-page health news

My wife Meredith and I spent this past Saturday in a “Be Your Own Bodyguard” class taught by personal defense guru Tony Blauer at Crossfit Verve. This class is going to be re-branded as CrossFit Defense, and I can’t recommend it enough, especially for women.  If you don’t mind foul language, google Tony Blauer and the SPEAR system for more info.

Meredith got a lot of hands-on practice, and after 10 years of marriage finally got a chance to give the 8-hour beating I probably deserve.

Next week is Thanksgiving week, as you know. We’ll be closing at noon on Wednesday the 21st and re-opening on Monday the 26th. This week is already nearly full, so if you need to get in and see us, call sooner rather than later.

Mental Attitude: Chew On This! People who maintain the ability to chew are less likely to develop dementia. This study shows a link between having no teeth and losing cognitive function more rapidly. The action of chewing makes more blood flow to the brain. People with few or no teeth will chew less, resulting in less blood flow to the brain. Journal of the American Geriatrics Society, October 2012

Health Alert: Younger Adults and Strokes? Stroke is becoming more common in younger adults. The reason may be an increase in risk factors like diabetes, obesity, and high cholesterol. Strokes among those under age 55 grew from around 13% in 1994 to 19% in 2005. Neurology, October 2012

Diet: Omega-3 Intake & Young Adults. For the first time, scientists have studied the effects of Omega-3 supplementation on young adults (ages 18-25). After 6 months of supplementation, subjects were able to improve their working memory (used for reason and comprehension) despite the belief that, at their age, they were operating at their cognitive best. PLoS One, October 2012

Exercise: Take A Hike For Your Heart! Going for a hike, a jog, or taking a brisk walk every day could reduce your risk of a heart attack or stroke by 50%. Researchers found that people who jog or who walk briskly have a lower risk of cardiovascular disease than those who lead more sedentary lives, or who walk at slower speeds. British Heart Foundation, October 2012

Chiropractic: Pregnancy and Back Pain. Approximately 60% of pregnant women suffer from back pain; however, only about 30% report symptoms to their prenatal provider and only 25% of providers recommend treatment. A review of 17 pregnant women who sought chiropractic care for back pain found 16 of 17 women demonstrated clinically important pain improvement within 4.5 days of seeking care, with no adverse side effects. Journal of Midwifery & Women’s Health, January-February 2006

Wellness/Prevention: What Can I Do? According to Leon Chaitow, ND, DO, “Even if conventional medicine tells you that your condition is incurable or that your only option is to live a life dependent on drugs with troublesome side effects, there is hope for improving or reversing your condition.” There are many things we can do to stay healthy and overcome illness once we become ill. The benefits of an excellent diet, a strong exercise program, getting proper rest, and a strong mental attitude (which includes stress reduction) have been studied endlessly with positive results. Being healthy almost always improves your overall body function and decreases your risk of becoming ill.

Quote: “I have chosen to be happy because it is good for my health.” ~ Voltaire

A spicy election day & this week’s 1-page health news

Giving your spice rack a work-out is just as brilliant as eating fruit and veggies. Take oregano. Prized in Italian and Greek cuisine, these tasty little leaves boast 30 times more polyphenols than potatoes, 12 times more than oranges, and 4 times more than blueberries. You’d never munch a bunch of oregano that’s as big as a potato, but even a pinch packs a wallop. A tablespoon of fresh oregano’s got as much antioxidant power as a medium-sized apple!

Here’s the lowdown on herbs and spices that punch up the flavor of popular ethnic cuisine, along with ways you can use them to get healthier as you spice up whatever you’re cooking tonight.

Turmeric: The compound curcumin, found in yellow mustard (not so much in brown mustard, as that has real mustard seed.. but there’s true value in its less expensive yellow imitation). Turmeric and curry powder have anti-inflammatory, antiviral, antibacterial, and antifungal properties, and may offer protection from cancer, diabetes, arthritis and Alzheimer’s disease. It is a premiere flavor in Indian cuisine and you can use it on veggies, sautéed chicken, or salad dressing.

Garlic: Munching a clove a day could help lower your cholesterol by as much as 9%. Garlic contains tons of tangy compounds that may help protect against cancers of the breast, stomach, colon, esophagus, and pancreas — and soothe high blood pressure a bit, too. Garlic’s a favorite from Scandinavia to Spain and China. Use it to spice up veggies, fish, and your next pan of brown rice. It seems to make everything taste better (you could even try it on fruit and all veggies).

Rosemary: A top seasoning in Mediterranean cooking (the French roast it with almonds, the Italians add it to herb mixes), rosemary’s antioxidant capabilities make it a must for 21st-century grill masters. Adding this herb to meat, fish, and veggie marinades before grilling reduces cancer-causing compounds, called heterocyclic amines, by up to 80%

Cinnamon: A compound in this tasty spice called hydroxychalcone makes receptors on cells work better, so your body absorbs blood sugar more easily. Getting ½ to 1 teaspoon a day, sprinkled on food, could lower blood sugar 10 points. It’s a favorite in German baked goods and Greek main dishes like hearty moussaka. Cinnamon is also delicious on oatmeal, in hot cocoa, and sprinkled on fresh fruit, like apples and bananas.

Ginger: This popular flavor in Thai cuisine may also cut your odds for inflammatory diseases like arthritis, as well as cancer and migraine headaches. You can also eat some if you’re prone to motion sickness or are nauseous, too. Try grated fresh ginger in salad dressings and shake powdered ginger into whole-grain muffins.

Here is this week’s 1-Page Health News:

Mental Attitude: What Is Dementia? Dementia is not a specific disease. It’s a term that describes a wide range of symptoms associated with a decline in memory or other thinking skills severe enough to reduce a person’s ability to perform everyday activities. Alzheimer’s disease accounts for 60-80% of cases. Vascular dementia, which occurs after a stroke, is the 2nd most common type of dementia. At least two of the following core mental functions must be significantly impaired to be considered dementia: memory, communication and language, ability to focus and pay attention, reasoning and judgment, and visual perception. Alzheimer’s Association

Diet: Tomatoes! Men who eat lots of tomatoes and tomato-based products may have a lower risk for stroke. Tomatoes are rich in the antioxidant lycopene. Men who had the highest levels of lycopene in their blood (compared to their peers with the lowest levels) were 55% less likely to have a stroke and 59% less likely to have an ischemic stroke. Neurology, October 2012

Exercise: Move It! Even 30 minutes of physical activity 5 days a week (20 minutes 3 times a week for vigorous exercise, such as jogging) can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. You don’t have to exercise for 30 minutes straight; you can break it up into 10-minute increments. (Note- check out crossfit.com and crossfitendurance.com for daily workouts that are almost always under 30 minutes) American Council on Exercise, October 2012

Active Release Technique: How Important Is Motion? After soft tissue injuries to the muscles, ligaments, tendons, and fascia that result in motion restriction, a high incidence of osteoarthritis (degeneration) can be seen on x-ray within 5 years. (Note-This is why it’s so important to get ART work to improve joint mobility. Stiff backs become arthritic) American Journal of Medicine, 2001

Wellness/Prevention: Safety For Your Children. 37% of all children under 16 years old are incorrectly restrained in the car. 23% are so poorly restrained that a collision would have very serious consequences. With the correct use of safety equipment, fewer children will be injured and killed in traffic accidents. Safety errors are highest in children aged 4-7 years. The 5 most common mistakes are misplaced seat belts, twisted belts, loose straps, belt under the arm instead of over the shoulder, and young children (<135 cm or <4.5 feet) sitting in a seat without side support. (Note- While you’re at it, consider restraining your dog, too. We’ve seen many car accidents that cause a dog to go flying through the car, injuring both the dog and people in the car) Norwegian Institute of Public Health, October 2012

Quote: “The Constitution only gives people the right to pursue happiness. You have to catch it yourself.” ~ Ben Franklin

Dr. Glenn Hyman back from surgery, Denver Chiropractic Center’s awesome Halloween idea, and this week’s 1-Page health news

I (Glenn) want to apologize for being unavailable last week from Monday through Wednesday. I had surgery on Monday and was required to take a few days to recover before going back to work. (I actually went back Thursday before I was supposed to. Don’t tell.) I’ll have more to say about this in the near future, but for now, just know that I am back and ready to help you.

Best Halloween idea I’ve ever heard of:

I got this one from a patient years ago: The Halloween Goblin. In order to cut down on how much junk the kids get in relation to Halloween, we offer them the opportunity to pick out a few pieces from their Halloween bounty, and then trade the rest to the Halloween Goblin for a toy. They simply leave the candy on the porch, and the toys magically appear the next day. We’ve been doing this for 5 years now and it works great. I don’t have a problem with the candy per se, but it’s the way it tends to hang around the house that I don’t like. The Halloween Goblin takes care of that. The key is giving the kids the option to participate instead of forcing it on them.

And here is this week’s 1-Page Health News.

Mental Attitude: Benefits of Green Tea. Previous studies have shown that green tea consumption aids in both weight loss and lowering cholesterol levels. Green tea is full of anti-oxidants and has also been known to reduce the risk of esophageal cancer, depression symptoms, wrinkles, the risk of high blood pressure. Green tea also benefits diabetics because it slows the rise of blood sugar after eating. A new study reveals that it may also benefit memory and spatial awareness. (Note: Green tea decaffeinated with CO2 retains as much as 95% of the original anti-oxidant levels. If the ethyl acetate process was used, only about 30% of the anti-oxidants will be retained.) Molecular Nutrition & Food Research, September 2012

Health Alert: $750 Billion Lost A Year! America’s health care system is inefficient, suffers from data overload, and is both complex and costly. Each year, $750 billion (roughly $.35 per dollar spent) is wasted nationwide on inflated administration costs, fraud, and pointless services. These problems can also result in needless patient suffering and deaths. Institute of Medicine. September 2012

Diet: Anorexia. Patients with anorexia have trouble accurately judging their own body size, but not the bodies of others. In a test, when asked if they could pass through a doorway, anorexic patients felt they could not pass through the door even when it was easily wide enough. However, anorexic patients were more accurate at judging others’ ability to pass through the doorway than their own. The study also found a correlation between the perception of the patients’ own ability to pass through the aperture and their body size prior to becoming anorexic, suggesting that the patients may still think of themselves as their previous size. PLOS ONE, August 2012

Exercise: The Elderly. The benefits of exercise are positive for all seniors, including those who are considered frail. The advantages appeared after just three months and included increased cognitive and physical abilities, as well as increased quality of life. Journals of Gerontology, August 2012

Active Rlease Technique / Chiropractic: Lack of Motion. A joint that is not mechanically stimulated will atrophy, leading to degeneration. However, even passive motion (ex: someone else bending your leg for you) is beneficial to cartilage regeneration. (Our work at Denver Chiropractic Center is all about improving joint mobility). Arthritis Care and Research, 2006

Wellness/Prevention: Coconut Oil and Tooth Decay. Digested coconut oil is able to attack the bacteria that cause toothdecay. The study found that enzyme-modified coconut oil strongly inhibits the growth of most strains of Streptococcus bacteria, including Streptococcus mutans (an acid-producing bacterium that is a major cause of tooth decay). Society for General Microbiology, September 2012

Quote: “Ouch.” ~ Glenn Hyman, after surgery.

Fibromyalgia and Food

Fibromyalgia (FM) is a disorder that affects everyone a little differently. Therefore, promoting a one diet approach for every FM patient doesn’t make a lot of sense. However, according to Ginevra Liptan, MD, medical director of the Frida Center for FM in Portland, OR, it is clear that what is included in a diet vs. what is eliminated makes a big difference for many FM patients. It has been reported that 42% of FM patients surveyed indicated their symptoms worsened after eating certain foods. Here are some recommendations about diet to consider:

  1. Pay attention to how food makes YOU feel. Many FM patients have sensitivities to particular foods, but this is highly variable from person to person. Sensitivity to MSG, certain preservatives, eggs, gluten, and dairy are quite common. Keep a daily food journal for at least 2 weeks and write down the foods eaten and any associated symptoms like headaches, indigestion (irritable bowel syndrome irritation – IBS), or fatigue.
  2. Try Eliminating Certain Foods. Many FM patients have irritable bowel symptoms, and using an elimination diet can help determine which foods to cut out. Try it out for no less than 6-8 weeks in order to get the best results. Then, add it back into your diet and pay attention to how it makes you feel. The most commonly eliminated foods are dairy and gluten and the most common improvement is in fatigue reduction and reduced IBS symptoms like bloating and constipation.
  3. If you think you might have food sensitivities or allergies, talk with us. Sometimes it is best to obtain an evaluation from an allergist for food allergy testing. Dietitians can also assist in assuring that you don’t eliminate essential nutrients when foods are eliminated from the diet.
  4. Make it easier to Eat Healthy. Everyone, including the FM sufferer, should try to eat fruits, vegetables, whole grains (if not gluten sensitive), and lean meats or protein. A well balanced diet will give you more energy, which in turn, can improve your overall health. When pain and exhaustion are present, choose healthy foods that do not require a lot of preparation such as buying pre-washed vegetables, or purchase pre-prepared foods like beet salad and quinoa.
  5. Use Food to Help Fight Fatigue. Consume foods in a way that increases energy levels and prevent fatigue. Anecdotally, FM patients have reported that eating small meals frequently vs. restricting themselves to 3 meals a day can keep blood sugar levels more even and prevent the “hypoglycemic lows.” A snack high in protein around 3pm can prevent mid-day fatigue.  Make sure your breakfast includes some protein and whole grains (again, assuming there is no gluten sensitivity). Focus on getting enough sleep and staying active during the day as these can also prevent fatigue during the day.
  6. Check on Your Supplements. Some supplements have significant side effects and can interact with medications. Talk to the prescribing doctor or pharmacist about this. For example, antidepressants and certain supplements can interact.
  7. Focus on Your Overall Well-Being. A multiple approach to managing FM symptoms works better than a single approach. Things like yoga, massage, and deep breathing exercises, as well as routine chiropractic treatments can improve the overall quality of life. Increasing the quality of life is the ultimate goal for managing the FM patient. Going to bed at a consistent time, not eating too late, and exercising regularly are key components.

Back from The Secret Race and Denver Chiropractic Center’s 1-page Health News

I (Glenn) am back in the office after taking last week to hang out with the family while the kids are on fall break. We went to the zoo, the Mint, the Pumpkin Patch, etc.  In addition to that, I managed to read Tyler Hamilton’s book, The Secret Race. Hamilton opens the door on the shocking world of doping in competitive cycling. As a summary – they all did it, and they did it a LOT, including Lance. If you have any interest in cycling, this one is worth reading.

Here’s this week’s 1-Page Health News.

Mental Attitude: Cannabis and IQ? A recent study indicates that daily cannabis use by teenagers (< 18 years old) results in neuropsychological decline, which persists even after they stop smoking. The group also had IQ scores that were 8 points lower than their counterparts who never smoked or started. (a good reason to vote NO on legalizing marijuana). Proceedings of the National Academies of Sciences, September 2012

Health Alert: Bad Medicine? Approximately one in five prescriptions to elderly people are inappropriate. Some of the medications with the highest rates of inappropriate use were the antihistamine diphenhydramine, the antidepressant amitriptyline, and the pain reliever propoxyphene. PLOS ONE, September 2012

Diet: Chocolate? Chocolate may be beneficial for reducing stroke risk in men. Flavonoids found in chocolate may decrease blood concentrations of bad cholesterol and reduce blood pressure. Flavonoids, a group of polyphenolic compounds known to have beneficial biochemical and antioxidant effects, appear to protect against cardiovascular disease through antioxidant, anti- clotting and anti-inflammatory properties. Men who ate the largest amounts of chocolate (63 grams – a third cup of chocolate chips – per week) had a 17% lower risk of stroke than men who never, or very rarely, ate chocolate. Also, for each additional 50 grams of chocolate consumed per week (a quarter cup of chocolate chips), there is a fall in stroke risk of about 14%. Many researchers maintain it is dark chocolate that is good for the heart, but about 90% of the chocolate intake in this study was milk chocolate. Karolinska Institute, August 2012

Exercise: Lack of Exercise As A Medical Condition? According to physiologist Michael Joyner, M.D., “physical inactivity is the root cause of many of the common problems that we have.” These problems include obesity, diabetes, joint damage, and high blood pressure. If lack of exercise (deconditioning) was treated as a medical condition, then perhaps more patients and doctors would see exercise as a treatment that should be considered first for many medical complaints. Mayo Clinic, August 2012

Active Release Techniques: What Causes Pain? One possibility is joint pain due to inflammation of tissues between and around the joints. As a person ages, or with trauma (old or new), their joints lose flexibility. As muscles and ligaments tighten and shorten, inflammatory chemicals can become trapped. Over time, the joint complex can degenerate and osteoarthritis may develop. Physical Exam Spine and Extremities, Hoppenfeld

Wellness/Prevention: TV Time? 31% of US children and adolescents are overweight or obese. Reducing TV viewing may be an effective strategy to preventing excess weight gain among adolescents. In this study, there was a clear association with reduction in TV hours and decreased weight gain over one year.Journal of Nutrition Education and Behavior, September/October 2012

Quote: “Anger dwells only in the bosom of fools.” ~ Albert Einstein

Denver Chiropractic Center’s 1-Page Health News

Mental Attitude: Violent Images? People who watched more than four hours of TV a day relating to the 9/11 attacks and Iraq War coverage were more likely to report both acute and post-traumatic stress symptoms over time. According to study author Roxane Cohen Silver, PhD, “[It’s] important for people to be aware that there is no psychological benefit to repeated exposure to graphic images of horror.” (Stick to comedy and sports.) Psychological Science, September 2012

Health Alert: Bad Belly Fat! People with a high waist-to-hip ratio (those with big bellies, but a normal body mass index score)

are 2.75x more likely to die from a cardiovascular event. Mayo Clinic, September 2012

Diet: Junk, TV, and Income. Preschoolers from low-income neighborhoods and kids who spend more than two hours a day in front of a TV or video-game console have at least one thing in common: a thirst for sugary soda and juice. 54.5% of 4-5 year olds from poorer neighborhoods drank at least one soda per week, compared to 40.8% of kids from higher socioeconomic backgrounds. Preschoolers from low-income areas also drank less milk and consumed more fruit juice, which, like soda, is linked to rising sugar intake. Researchers found similar drinking habits among preschoolers who spent more than two hours of “screen time” per day watching TV or playing video games. Kids from poorer neighborhoods sat in front of screens more often, and drank larger volumes of sweetened beverages. Just 30% of children ate recommended amounts of fruits and vegetables, and only 23.5% consumed the recommended amount of servings of grain products. University of Alberta, August 2012

Exercise: Exercise and Cancer Recovery? Studies have shown the powerful effect exercise can have on cancer care and recovery. For patients who have gone through breast or colon cancer treatment, regular exercise has been found to reduce recurrence by up to 50%. Mayo Clinic, September 2012

Active Release Technique What Causes Pain? One possibility is nerve pain. When a nerve becomes “pinched,” compressed, or inflamed due to an impinging or muscle or spinal disk, the nerves that innervate the spine can become injured. This mechanism can lead to a radiculopathy, where pain radiates down your arm or leg.

Physical Exam Spine and Extremities, Hoppenfeld

Wellness/Prevention: Drink Water! Water is your body’s principle chemical component and makes up 60% of your body weight. Water flushes toxins out of vital organs, carries nutrients to cells and provides a moist environment for ear, nose, and throat tissues. Lack of water can lead to dehydration, and even mild dehydration (as low as 1-2% loss of normal water volume) can drain your energy and make you tired. Institute of Medicine

Quote: “Great ideas originate in the muscles.” ~ Thomas A. Edison

Denver’s only Active Release Techniques Instructor teaches in Minnesota

This past weekend I was teaching at the Active Release Techniques seminar in Minneapolis (technically Bloomington, MN). The hotel was about 1 mile from Northwestern Health Sciences University, where I went to chiropractic school.

Anyway, about ½ mile from the hotel was a really nice lake with a 2-mile running loop. There were tons of trees, lots of wildlife, and the setting was amazing. For a second, I thought to myself, “I could live here.”

On Thursday and Friday I ran after the seminar, about 6 miles each night. As I was running at around 5:15, the park was busy. I did what I always do when I run in Colorado- I said “hi” to people that I passed.

And these people looked at me like I was some sort of criminal. No one said “hi” back. Not one person. So, of course, I kept trying. Nothing. I even looked down to see if I was wearing some sort of weird shirt. I wasn’t.

This is why I love living in Colorado. The people are great. Everyone always says hi or at least nods back when I’m out on a ride or a run. Of course, some super-serious road bikers are so totally focused on their awesomeness that they can’t be bothered, but the majority of people are here are just great. So, no I would never move back to Minnesota. But it was an OK place to spend a weekend teaching for ART.

Mental Attitude: Positive Emotion. Older adults display more positive emotions and are quicker to regulate out of negative emotional states than younger adults. Older adults may be better at regulating emotion because they tend to direct their eyes away from negative material or toward positive material. Current Directions in Psychological Science, August 2012

Health Alert: Alzheimer’s Research. The global market for Alzheimer’s disease therapeutics could soar to $8 billion once therapies are approved that actually change the course of the disease. The current therapeutic market is valued at $3-4 billion and is shared among drugs that temporarily delay disease progression or address the symptoms but do not alter the underlying disease. Despite all the research on amyloid plaques and neurofibrillary tangles, there is still a debate on whether these biological phenomena are causative or symptomatic of Alzheimer’s. Once scientists can clearly and unequivocally define key factors related to the actual biology of the disease itself, therapeutic advances could take place much more quickly.

Genetic Engineering & Biotechnology News, August 2012

Diet: Summer Time Blues! Barbequed hot dogs and sausages are common summer time treats, but are they the right choice for your diet? It’s not just the high levels of fat or calories that are cause for concern, most hot dogs, bratwurst, and other sausages are also very high in sodium. The average hot dog contains 280 calories, 15 grams of fat,  and 1,250 mg of sodium.

American Heart Association

Exercise: Micronutrients and Physical Fitness. Adolescents’ blood levels of micronutrients are correlated with how well they perform in physical fitness tests. For cardio-respiratory fitness, concentrations of hemoglobin, retinol, and vitamin C in males and beta-carotene and vitamin D in females was positively associated with VO2 max (peak oxygen uptake).

Journal of Applied Physiology, Aug 2012

Active Release Technique: Restoring Motion. As  early as 1933, a study showed lack of proper joint motion can cause Degenerative Joint Disease (osteoarthritis). An immobilized joint will develop cartilage changes similar to those of osteoarthritis. Surgery, Gynecology & Obstetrics, 1933.

Wellness/Prevention: Nutrition and IQ. Children fed healthy diets at a young age may have a higher IQ when tested at eight years old. A study looked at the link between the eating habits of children at six months, 15 months and two years, and their IQ at eight years of age. Children breastfed at six months and who had a healthy diet regularly including foods such as legumes, cheese, fruit and vegetables at 15 and 24 months, had an IQ up to two points higher by age eight. Those children who had a diet regularly involving biscuits, chocolate, sweets, soft drinks and chips in the first two years of life had IQs up to two points lower by age eight. University of Adelaide, Aug 2012

Last weekend, next weekend and the1-Page Health News

After spending a long weekend with my wife in Santa Barbara, I’m back in the office ready to roll. I didn’t see any unusual wildlife this weekend (1 seal, no sharks). The place was really nice, it’s called the Bacara Resort outside of Santa Barbara.

This Sunday I’ll be heading up to Xterra Lory at Horsetooth Reservoir for my final race of the season. Should be fun!

Mental Attitude: Feeling Sleepy? One third of all workers sleep less than six hours each day, instead of the recommended 7-9 hours. People especially at risk of not getting enough sleep include those in the health care, social assistance, and transportation fields. CDC, June 2012

Health Alert: Cancer and Aging. Why does our risk of developing cancer increase as we age? By the time we stop growing in our teens, we accumulate a large percentage of the mutations we will have during our lifetime. There’s a mismatch between the mutation curve and the cancer curve, meaning that if cancer is caused by reaching a tipping point of mutations, then we should see higher cancer rates in 20-year-olds, as this is when the mutation rate is highest. The body’s healthy cells function best in healthy, younger tissue; however, in older tissue, cancerous cells may adapt better in that environment than healthy cells and more easily propagate. Oncogene, June 2012

Diet: Food Industry Should Be Regulated? “The obesity crisis is made worse by the way industry formulates and markets its products, and so must be regulated to prevent excesses and to protect the public good,” writes Kelly Brownell, a leading food expert. He argues that left to regulate itself, the food industry has the opportunity, if not the mandate from shareholders, to sell more products irrespective of their impact on consumers. Thus, government, foundations, and other powerful institutions should push for regulation of, and not collaboration with, the food industry.

PLoS Medicine, July 2012

Exercise: Good Reasons. Exercise reduces your risk of developing Type II (non-insulin-dependent) diabetes, reduces the risk of developing breast cancer and improves mental cognition (a short-term effect only).

Surgeon General’s Report on Physical Activity and Health, 1996

Chiropractic: Joint Friction? The supplement chondroitin sulfate significantly reduces the friction coefficient of articular cartilage, which, in turn, leads to a decreased risk of joint degeneration. Journal of Biomechanics, 2007

Wellness/Prevention: Vitamin D and Fractures. Taking 800-2,000 IUs of vitamin D per day significantly reduces the risk of most fractures in men and women age 65 and older. In a study, the top 25% of Vitamin D consumers sustained

30% fewer hip fractures and 14% fewer fractures of other bones. There was no benefit to taking Vitamin D supplements in doses below 800 IUs. The cost of treating a hip fracture is $26,912. New England Journal of Medicine, June 2012

Quote: “Happiness is not something ready made. It comes from your own actions.” ~Unknown

Race report from Xterra Beaver Creek and This Week’s 1-Page Health News

I (Glenn) raced in the Xterra Beaver Creek off-road triathlon (sport distance) this past Saturday. I had a good day, knocking 23 minutes off of last year’s time to finish in 2:19. Not bad.

Here’s me on the bike:

My kids then lined up for the kids race, and my 4-year-old Jason almost won the 4 & under category.

Next up for me is a return to the Xterra off-road tri at Eldora, where I finished last by over 30 minutes in 2008. I’m hoping the improvement continues.

And here’s this weeks 1-Page Health News

Mental Attitude: Appreciation! People who appreciate what they have are more likely to live happy, satisfied lives. Personality and Individual Differences, March 2012

Health Alert: Life-Threatening Accidental Acetaminophen Overdosing In Children! Acetaminophen, a widely available over-the-counter medication, can cause liver toxicity in children if recommended doses are exceeded. Clearly, more public education is needed to warn of potential adverse effects. Repeated supratherapeutic dosing (above the recommended dose), accidental overdose (due to error) and intentional ingestion can all result in acute liver failure and even death. 11% of children who are given pharmaceuticals experience a medication error such as an incorrect medication, incorrect dose or method of administering. Acetaminophen overdose is the most common agent responsible for a life-threatening event, longer-term illness or death among children. Canadian Medical Association Journal, June 2012

Diet: Tart Cherry Juice. Drinking tart cherry juice two times per day for three weeks resulted in considerable reductions in vital inflammation markers. This is good news for arthritis and join pain sufferers (and athletes).American College of Sports Medicine Conference, May 2012

Exercise: Improved Health With Less Training? The new 10-20-30 training concept consists of a warm-up at a low intensity followed by 3-4 blocks of 5 minutes running interspersed by 2 minutes of rest. Each block consists of 5 consecutive 1-minute intervals divided into 30, 20 and 10 seconds of running at a low, moderate and near maximal intensity, respectively. Runners were able to improve performance on a 1500m run by 23 seconds and almost by a minute on a 5km run, despite a 50% reduction in their total amount of training. The runners also had a significant decrease in blood pressure and a reduction in blood cholesterol. Journal of Applied of Physiology, June 2012

Chiropractic: The Rusty Gate! A gate is a good analogy for understanding bone joint degeneration. A new gate moves free and easy, much like healthy joints. In time, as the joint and gate hinge begin to breakdown or rust, movement becomes restricted and slower. With chiropractic care, your joints can maintain proper motion. For the gate, try WD40. ☺

Wellness/Prevention: Brush Your Teeth! People who receive regular teeth cleanings had a lower chance of heart attack and stroke. American Journal of Medicine, June 2012

Quote: “A table, a chair, a bowl of fruit and a violin; what else does a man need to be happy?” ~ Albert Einstein