tag:blogger.com,1999:blog-10074656371467331072024-03-14T08:12:23.402-07:00AppleStoZenRobert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.comBlogger142125tag:blogger.com,1999:blog-1007465637146733107.post-42926474305136065332015-08-03T04:30:00.000-07:002015-08-04T09:24:34.683-07:00Guest Blog: What is one of the most important things to do daily to keep the brain healthy?<div class="MsoNormal">
<span style="font-size: 13.5pt;">What is one of the most important things to do daily to keep the
brain healthy?</span></div>
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<u1:p></u1:p><b><i><span style="font-size: 18pt;">The answer: Re-hydrate</span><u1:p></u1:p></i></b><span style="font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">The brain is about 85% water, and can be seriously affected by as
little as a 10% loss. Every day of life your body loses water through your
breath, urine and sweat glands even when you</span><span lang="FR" style="font-size: 13.5pt;">’</span><span style="font-size: 13.5pt;">re not trying to work up a sweat. This is
why it is critical to constantly re-hydrate your body and sodas, coffee and tea
don't count toward this requirement.<o:p></o:p></span></div>
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<i style="background-color: white;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-small;"><b>Read more at: <span style="line-height: 15.3333320617676px;">http://betterbrainblueprint.blogspot.com/2014/12/how-is-brain-health-affected-by.html</span></b></span></i></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-45624368064590346972015-07-27T05:00:00.000-07:002015-07-27T05:00:04.814-07:00What Is Neuroplasticity?<div class="Body">
Guest Blog: www.betterbrainblueprint.blogspot.com</div>
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When I first started my career in health care I worked in
physical therapy with head trauma and spinal cord trauma patients. Back then in
the late 1970s, science and medicine held that our brain was unalterable,
operating much like a computer with a fixed memory and processing power. The
mode of treatment was more palliative and symptom related as opposed to
proactive ways to help the nervous system rewire itself after a injury.</div>
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But now, science has reversed those previously widely held
beliefs. Our brain continues to grow, change and repair itself after injury and
throughout our lifetime, forming new complex connections. We now know that we
have a considerable amount of control over our own brain function and it is
dependent on how we use our brain and activate our motor and sensory systems. </div>
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Brain neuroplasticity refers to the brain<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>s
ability to be changed, modified, rewired and be repaired. The changes may be in
building new brain cells, forming new connections or strengthening old ones.
Our brain changes moment to moment in response to each new experience or new
learning or even by ramping up areas of expertise. </div>
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Our brain makes us who we are: what we think, feel, desire and
imagine. With ongoing new discoveries, we are beginning to appreciate the
complexities of the brain. If we realize that our brain is a memory organ and
that it can relearn or access old memories, the objective then becomes to
stimulate the nervous system to promote healing and repair.</div>
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Here are 6 important discoveries about the brain that are making
us more aware of the importance of keeping our brain in good operating
function.</div>
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1. Our brain continues to make new cells every moment of every
day that<span lang="NL"> we live.</span></div>
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2. The brain can form complex synapses or connections throughout
our entire life.</div>
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3. The connections between neurons can be strengthened against
weakness with continuous stimulation.</div>
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4. There is no limit to brain repair. Previously, it was believed
that the window for brain recovery was at most one year after injury. The
Center for Brain Health research has shown that the brain can be repaired years
after injury if the right intervention is applied.</div>
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5. Ac<span lang="IT">tive cognitive </span>and
muscular stimulation can help build new connections after traumatic brain
injury, stroke, in normal aging and even in progressive brain disease such as
Alzheimer's.</div>
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6. Advances in sophisticated brain imaging technology allow us to
view changes in the activation of brain regions that occur at the very moment
we acquire new knowledge. The changes in brain regions suggest that there is
more activation during learning as new connections are developing and less
activation after a skill has been acquired.</div>
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I believe that it is most important to know that our brain is one
of the most modifiable parts of our entire body.It is critical to realize that
the brain is the most important aspect of our health, and should be delegated a
prominent position of up-front and center focus to keep it healthy.</div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-59401158975811522072015-07-20T05:30:00.000-07:002015-07-20T05:30:01.377-07:00Guest Blog: Better Brain Strategies to Lose Weight<div class="Body">
Guest blog: www.betterbrainblueprint.blogspot.com</div>
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If you want to consciously lose weight it is critical to
understand that our brains have been wired to seek out high-calorie, fatty
foods for thousands of years. It is up to us to use our higher brain and to
learn how to control those primitive parts of our lower brain to resist
overeating. Over the past 30 years in private practice I have seen dramatic
results in releasing weight if you just know the "how" and attach a
bigger "why" to changing habits.<o:p></o:p></div>
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In this blog , I will to teach you the three steps you can do to
preprogram your meals and resist using the primitive part of your brain that
keeps you seeking out high sugar ,high calorie, empty nutrient foods. It is
important to remember that<span lang="FR"> our brain’</span>s
biological software was developed as a protective response in the first place.<o:p></o:p></div>
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<b><u><span lang="FR">Calories Meant Survival</span></u></b><b><u><o:p></o:p></u></b></div>
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<span lang="FR">Our brain’</span>s
desire to over eat rich ,high caloric food is a genetic factor still present
from the days of our early ancestors. Imagine if you could only eat what you
caught or picked that day. The variety of foods hunter gatherers had available
was extremely different in comparison to the 30,000 food choices we can buy in
the average grocery store today.<o:p></o:p></div>
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We also have easy access to food 24 hours a day with fast food
drive thru meals and grocery stores. Our ancestors also expended a lot more
calories acquiring their food so they needed to eat higher calorie foods for
energy.<o:p></o:p></div>
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Our hunter-gatherer ancestors ate up to 60 percent of their calories
in the form of animal muscle meat, fat and organ meat, and the other 40 percent
from fruits ,seeds and vegetables. That balance between protein and
carbohydrates in the diet was different than our present diet. <o:p></o:p></div>
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Carbohydrates have received a bad rap but they are the single most
important nutrient for long-term health and weight loss. Now, I<span lang="FR">’</span>m not talking about donuts and pasta
I'm talking about plant foods that more closely resemble what our ancestors ate.
These whole foods are full of vitamins, minerals, fiber and weight-busting
nutrients. Whole foods have all the right energy and information to turn on all
the right genes.<o:p></o:p></div>
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Over the past 10,000 years with the advent of both agriculture and
industrialization the human diet has been turned upside down. Today, 60 percent
of our calories come from things that our ancestors wouldn’t<span lang="FR">’</span>t even recognize as food.<o:p></o:p></div>
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The bulk of those items are processed cereal grains, sugary soft
drinks and high concentrated juice, refined oils and dressings filled with
simple carbohydrates. The primitive brain sees this as an endless supply of
food for easy energy. The result is an epidemic of obesity and diabetes in our
country that leads to many health and brain disorders.<o:p></o:p></div>
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<b><u>The Blood Sugar
Overload<o:p></o:p></u></b></div>
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When you eat simple sugars they pass almost instantaneously
through the gut into the bloodstream. Within seconds blood sugar levels start
to rise and the body releases insulin that unlocks the cells to allow sugar inside.
As sugar enters the cells the blood sugar lowers and the body restores to
homeostasis.<o:p></o:p></div>
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The abundance of simple sugars will eventually wear down the cell
receptors from overuse. Like a key that<span lang="FR">’</span>s lost its teeth, insulin loses its ability to easily open the
cell membranes door. The cells then become numb to the effects of insulin. The
body then pumps out more and more of the hormone to keep its blood sugar levels
in check. Eventually this cycle will lead to a dangerous condition called
insulin resistance.<o:p></o:p></div>
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Insulin resistance has been shown to cause you to gain belly fat
,raise your cholesterol, lead to high blood pressure, make you depressed,
tired, and demented, and can even lead to forms of cancer.<o:p></o:p></div>
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<b><u>Three Ways to
Reprogram your Brains Hunger Centers<o:p></o:p></u></b></div>
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These are the three ways to get started today<o:p></o:p></div>
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1) <span lang="FR">Balance </span>your
blood sugar. Blood sugar highs and lows drive primitive food cravings. If you
get famished between meals, that<span lang="FR">’</span>s a
sign that your blood sugar is dropping. One of the best ways to regulate blood sugar is to eat a small
meal or snack that includes healthy protein, like seeds or nuts every 3 to 4
hours .Planning a higher protein snack at 10am and 3 pm is a great first step
in your conscious plan of eating.<o:p></o:p></div>
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2) Eliminate liquid calories and artificial sweeteners. Early
humans didn<span lang="FR">’</span>t
reach for soda or fruit juices when they got thirsty. Sodas are full of
chemicals and high fructose corn syrup. Processed fruit juices are a vey dense
form of sugar. Try sticking with water or green tea. Green tea contains plant
chemicals that are good for your health. A bad decision is to succumb to the
diet food or diet drink trap. The artificial sweeteners in diet drinks and
foods fool the body into thinking it is ingesting sugar, which creates the same
insulin spike as regular sugar.<o:p></o:p></div>
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3) Eat protein at breakfast. Studies show that starting the day
eating a healthy protein, such as eggs, seeds, nuts or a protein shake helps to
lose weight, reduce cravings, and burn calories.<o:p></o:p></div>
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Ideally you may not be able to control your genes but you do have
control over what and how you eat. When you follow this plan consciously the
brain lowers its cravings and urge for sugary <span lang="NL">food </span>and <span lang="IT">suppress</span> the lower reptilian brain cravings.
<o:p></o:p></div>
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One of the most powerful ways to reduce stress is to use your
higher conscious mind and to plan ahead. If you want to transform your health
make a conscious decision to preplan what you eat ! <o:p></o:p></div>
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<b><u>Better Brain
Strategy of the Week<o:p></o:p></u></b></div>
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<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">Ø<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]-->Plan your higher protein snacks for
10am and 3pm for the next 7 days<o:p></o:p></div>
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Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-16892689944190285072015-07-13T04:30:00.000-07:002015-07-13T04:30:00.146-07:00Can Your Exercise Strategy Be Causing Insomnia ?<div class="Body">
Guest Blog: www.betterbrainblueprint.blogspot.com</div>
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The New Year<span style="font-family: "Arial Unicode MS","sans-serif"; mso-ascii-font-family: Helvetica;">’</span>s resolutions that you set to exercise
more after the holiday season may be affecting your sleep and ultimately your
brain health. If you are doing a exercise routine and the evening is the most
convenient time of day you may need to implement a few strategies if it's
affecting your sleep. </div>
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Studies show that people that exercise regularly typically can
fall asleep quicker and get a more restful nights rest. But if you are one of
those who that has a hard time nodding off after an evening workout, then you
might want to change up your routine.</div>
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Sometimes selecting a less strenuous workout at night may be
helpful, while saving the heavy hitting high intensity intervals for morning or
afternoon. Consider reserving your evening exercise sessions for less strenuous
exercises like stretching, Yoga, Pilates, or even an evening walk. If the
evening is the only time to exercise try lowering the intensity of what you<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>re already doing.Here are some strategies to help you slip into
slumberland easier after your workouts.</div>
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<b><u>Better Brain Tips<o:p></o:p></u></b></div>
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<!--[if !supportLists]-->1)<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->If possible, seek to get your workout done at least
three hours prior to bedtime.<o:p></o:p></div>
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2) Coffee before a workout can enhance your fitness gains, but if
you exercise in the late afternoon or evening, the caffeine may keep you awake.
Reduce caffeine at least 4 hours before bedtime.</div>
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3) Our mind is paced by light and sound so limit high intensity
music, movies, computer games and computer time for a least one hour before
retiring.</div>
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4) Listen to relaxing music just before you go to sleep, It will
get your brain waves paced for rest.</div>
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5) Stay well hydrated during your workout with room temperature
water .This <span lang="NL">can help</span> reduce
the<span lang="IT"> cortisol response</span> of the
body and regulate metabolism.</div>
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6) Try taking a hot bath, shower, or sauna just before bed. The
sudden temperature drop from getting out of the bath helps your body shut
itself down, facilitating a better night<span style="font-family: "Arial Unicode MS","sans-serif"; mso-ascii-font-family: Helvetica;">’</span>s <span lang="NL">sleep</span>.</div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-52321084244562108862015-07-06T05:00:00.000-07:002015-07-06T05:00:07.720-07:00Brain to Body communication- Making your Body Smarter<div class="Body">
Guest Blog: www.betterbrainblueprint.blogspot.com</div>
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<span style="font-size: 12.0pt;">When you think of your body does
the word "smart." come to mind? For example, we walk to the corner
store without giving a single thought to the complex mechanics involved in
getting there and back. But behind the scenes there's plenty going on and your
body's "IQ" has a lot to do with your success in accomplishing everyday
tasks.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">One of the most important parts of
the brain function is directing the messages to and from the brain to the body.
This process is called "</span><span lang="IT" style="font-size: 12.0pt; mso-ansi-language: IT;">Proprioception</span><span style="font-size: 12.0pt;">"
and is one of those background physical processes that make up your body's
total IQ. Proprioceptors are specialized nerve endings located in your muscles
and joints that inform your brain about your body's position in
three-dimensional space.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">You're able to write legibly
because proprioceptors are sending instantaneous data about the angles of the
small joints of your fingers and wrists as your pen moves across the page.
You're able to run on the beach because proprioceptors are continuously sending
signals to your brain about the changing shape of the uneven surface of the
sand.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">Without these specialized nerve
endings, we'd never be able to hit a baseball, throw a Frisbee, or drive a car.
But proprioceptors can be smart or less than that. It all depends on how
well-trained they are. One person out for a stroll might trip over a crack in the
pavement and suffer a badly sprained ankle. Another person might trip over the
same crack, even badly turning over their ankle in the process, and keep on
walking without even a trace of a limp.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">The difference between injury and
non-injury is the level of proprioceptor training, and this level usually is
related to whether you're doing regular exercise. Exercise trains your muscles
and joints to adapt to varying kinds of stresses (weight-bearing loads)
throughout a variety of positions (the full range of motion of those joints).<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">As a result, trained
proprioceptors can withstand a high degree of stress (such as a sudden twisting
of an ankle). The untrained ankle, possibly the ankle of a person who hasn't
done much walking, running, or bike riding in the last 5 years, will be damaged
by an unusual and unexpected stress. The result is an ankle sprain of varying
severity and possibly a broken ankle.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">Similarly, it is well known that
older adults experience more frequent falls than do younger adults. Part of the
explanation involves proprioception. Many older adults don't engage in regular
exercise. Proprioceptive function decreases, changes in level or surface aren't
recognized quickly by the person's feet and ankles, and the person falls.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">It's easy to see that the effort
to maintain your body's IQ is time very well spent. The fastest way to boost
this skill set is by doing regular exercise. All kinds of exercise provide
benefit, so the best exercises are the ones that have some interest for you
personally. Optimally, a person is doing both strength training and
cardiovascular exercise. As always, the key to long-term health and wellness is
consistency.<o:p></o:p></span></div>
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<b><u><span style="font-size: 12.0pt;">Better Brain tip<o:p></o:p></span></u></b></div>
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<span style="font-size: 12.0pt;">Start a walking routine that
varies in speed and elevation to stimulate better brain body coordination<o:p></o:p></span></div>
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<div class="Body">
<span style="font-size: 8.0pt;">Wong JD, et al: Can proprioceptive
training improve motor learning? J Neurophysiol 2012 Sep 12 [Epub ahead of
print]<o:p></o:p></span></div>
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<span style="font-size: 8.0pt;">Ferreira ML, et al: Physical
activity improves strength, balance and endurance in adults aged 40-65 years: a
systematic review. J Physiother 58(3):145-156, 2012<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: 8.0pt;">Howe TE, et al: Exercise for
improving balance in older people. Cochrane Database Syst Rev 2011 Nov 9(11):CD004963.<o:p></o:p></span></div>
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Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-67924353561479558252015-06-29T05:30:00.000-07:002015-06-29T05:30:02.207-07:00Guest Blog: Neuroplasticity: Can the brain can rewire itself?<div class="Body">
Guest Blog: www.betterbrainblueprint.blogspot.com</div>
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Scientists in the past once believed that when a person reaches
adulthood, their cognitive abilities became fixed and that injury to the brain
was permanent. But beginning in the early twentieth century, that theory has
been contested by evidence suggesting that the brain<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>s
abilities are in fact malleable and plastic.</div>
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According to this principle and term; Neuroplasticity, the brain
is constantly changing in response to various stimuli and experiences. New
behaviors, new habits, new learning<span style="font-family: "Arial Unicode MS","sans-serif"; mso-ascii-font-family: Helvetica;">’</span>s, and even environmental changes or
physical injuries may all stimulate the brain to create a new pathway or
reorganize existing ones. This appears to be fundamentally altering how
information is processed and used in the future.</div>
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I am a big fan of the online brain training company called <i>Lumosity</i>. This technology teaches the
brain how to create stronger neural connections to keep the brain healthy. The
premise is nerves that fire together are wired together .In a recent blog</div>
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Neuroplasticity was explained in relation to habit patterns and
brain size and function.</div>
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<b><i><u>Lumosity </u></i><u>information:<i><o:p></o:p></i></u></b></div>
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Mapping changes in taxi drivers<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’ </span>brains</div>
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One of the most dramatic and early examples of Neuroplasticity
comes from a 2000 brain scan study on London taxi drivers (Maguire et al.,
2000). In order to earn a license, London taxi drivers typically spend about
two years learning to navigate the city<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span><span lang="NL">s
serpentine streets.</span> The study<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>s researchers wondered what mark this long, rigorous
period of training had left on taxi drivers<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’ </span>brains. </div>
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Under the scrutiny of functional MRI scans, 16 male taxi drivers
were revealed to have larger hippocampuses than a control group of 50 healthy
males. And the longer the time spent as a taxi driver, the larger the
hippocampus tended to be. As a brain area involved in memory and navigation,
the hippocampus seemed to have changed in response to the taxi drivers<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’ </span>experiences. </div>
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Most instances of Neuroplasticity-based changes in the brain are
much more subtle. But in recent decades, it<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>s cases like that
of the London taxi drivers that have inspired members of the scientific
community to pursue the next logical step in research: rather than passively
waiting to see how the brain might respond to circumstances, is it possible to
direct that capacity for change, targeting improvements in specific abilities?</div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u>The Science of
Cognitive Training:<o:p></o:p></u></b></div>
<div class="Body">
<br /></div>
<div class="Body">
The science of cognitive training seeks to answer the above
mentioned question. In 2013 alone, 30 cognitive training studies were
registered on the government database ClinicalTrials.gov. Lumosity scientists,
with the help of outside collaborators, contribute to this research effort: so
far, 7 peer reviewed studies have been published using Lumosity as a cognitive
training tool for diverse populations, including healthy adults, cancer
survivors, elderly people, and children with a genetic disorder.</div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u>Better Brain Tip:<o:p></o:p></u></b></div>
<div class="Body">
<br /></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Don't get stuck in a rut, do something different
every day!</div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Sign up for Lumosity's free brain training
program and take a test drive- </div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Take a different route to work so you have to
Think about your directions.</div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Prepare and Eat a different vegetable than you
are used to eating regularly</div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Perform a different Movement or exercise to
challenge new nerve pathways</div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->and muscles </div>
<div class="Body">
<br /></div>
<br />
<div class="Body">
<br /></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-86038321909369071462015-06-22T06:00:00.000-07:002015-06-22T06:00:05.379-07:00How Gut Health Affects the Brain<div class="Body">
Guest Blog: www.betterbrainblueprint.blogspot.com</div>
<div class="Body">
<br /></div>
<div class="Body">
The <span lang="NL">gut is </span>often
called "the second brain," because your gut bacteria transmit
information to your brain via the vagus nerve. The vagus nerve is tenth cranial
nerve that runs from your brain stem into your enteric nervous system (the
nervous system of your gastrointestinal tract).</div>
<div class="Body">
<br /></div>
<div class="Body">
There is a close connection
between abnormal gut flora and abnormal brain development. There are neurons in
your brain just like the neurons in your gut -- including neurons that produce
neurotransmitters like serotonin. Serotonin which is also found in your brain
and is linked to mood and depression.</div>
<div class="Body">
<br /></div>
<div class="Body">
Your gut health can impact
your brain function, moods, and behavior because they are interconnected and
interdependent in a number of different ways. In addition to avoiding sugar,
hydrogenated oils, and artificial sweeteners one of the best ways to support
gut health is to consume beneficial bacteria. </div>
<div class="Body">
<br /></div>
<div class="Body">
You can use a probiotic
supplement for this or <b>organic </b>Greek
yogurt. I'm particularly fond of using fermented vegetables, because they can
deliver extraordinarily high levels of beneficial bacteria. Most people aren't
aware that in a healthy serving of sauerkraut<span style="font-family: "Arial Unicode MS","sans-serif";">– </span>two
to three ounces or so <span style="font-family: "Arial Unicode MS","sans-serif";">– </span>you're getting the
equivalent of nearly 100 capsules of the highest-potency probiotic you can buy.
It's clearly one of the most cost-effective alternatives.</div>
<div class="Body">
<br /></div>
<div class="Body">
Often the lower brain senses
such as cravings for sweets can override the higher brain messages If menus are
not pre-planned. Better Brain strategies must always include making sure the
gut is healthy. </div>
<div class="Body">
<br /></div>
<div class="Body">
<b>Better Brain Tip:</b></div>
<div class="Body">
<br /></div>
<div class="Body">
How much of your planned meals
support the BRAIN HEALTH of you and your family?</div>
<br />
<div class="Body">
This week add gut healthy,
brain supporting foods to your weekly meals!</div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-81611693328721107612015-06-15T05:30:00.000-07:002015-06-15T05:30:01.976-07:00Does Sitting to Much Lead to Depression?- Guest Blog<div class="Body">
Guest blog: www.betterbrainblogspot.com</div>
<div class="Body">
<br /></div>
<div class="Body">
The average American sits more than 8 hours every single day.
There is a growing scientific support showing that the more time you spend
sitting, the shorter and less healthy you become. Excessive sitting, such as
driving to work, at a desk , on a computer or in front of the TV, significantly
impacts your brain health ,cardiovascular and metabolic function. </div>
<div class="Body">
<br /></div>
<div class="Body">
This raises your risk for heart attack, diabetes, arthritis,
insomnia and certain types of cancer<span style="font-family: "Arial Unicode MS","sans-serif";">—</span>and
that's just the tip of the iceberg. Sitting for extended periods of time
without getting up increases your risk for premature death. This is especially
concerning given the fact that you may be vulnerable to these risks even if you
are a fit athlete who exercises regularly. </div>
<div class="Body">
<br /></div>
<div class="Body">
The problem is that science is also showing us that temporary
vigorous exercise cannot compensate for the damage incurred by prolonged daily
sitting It's becoming increasingly clear
that intermittent movement is critical for health and longevity, even more so
than a regular workout routine. In order to be healthy, you have to get up off
your behind<span style="font-family: "Arial Unicode MS","sans-serif";">—</span>and
you have to do it often.</div>
<div class="Body">
<br /></div>
<div class="Body">
Not only is excessive sitting detrimental to your physical
health, but studies show it does nothing good for your mental health either. Just
like the rest of your body, your brain depends on strong blood flow, good
oxygenation, and optimal glucose metabolism to work properly. Walking, muscular
contractions and deep breathing exercises are necessary to pump the fluid
around the brain and spine for eliminating toxins and bringing fresh oxygen.</div>
<div class="Body">
<br /></div>
<div class="Body">
When you sit, your skeletal muscle fibers aren't contracting,
particularly the large muscles of your lower limbs. When this occurs, they
require less fuel, and the surplus glucose accumulates in your bloodstream and
contributes to obesity, diabetes, and other health problems.</div>
<div class="Body">
<br /></div>
<div class="Body">
An Australian study, published in the American Journal of
Preventative Medicine, set out to determine if prolonged sitting and lack of
exercise have an effect on depression. Researchers analyzed the habits of
nearly 9,000 women, ages 50 to 55, over several years' time. </div>
<div class="Body">
<br /></div>
<div class="Body">
Women who sat for more than seven hours a day were found to have
a 47 percent higher risk of depression than women who sat for four hours or
less per day. </div>
<div class="Body">
<br /></div>
<div class="Body">
Women who didn't participate in ANY physical activity had a 99
percent higher risk of developing depression than women who exercised. The
findings were crystal clear: excessive sitting and lack of exercise resulted in
an increase in depression symptoms among middle-aged women.4</div>
<div class="Body">
<br /></div>
<div class="Body">
Researchers concluded that increased physical activity could
alleviate existing depression symptoms and possibly even prevent future
symptoms. And reducing the amount of daily sitting time may relieve existing
symptoms of depression.</div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u>Sitting Increases
Psychological Distress, Decreases Feelings of Well-Being<o:p></o:p></u></b></div>
<div class="Body">
<br /></div>
<div class="Body">
Why does sitting have such a negative impact on mental health? </div>
<div class="Body">
Psychology Today may have the answer: "Some of the
psychological effects of sitting may be rooted in what people tend to do while
in their chairs. They may stare at an electronic screen, rather than connecting
emotionally with others. They may watch mindless TV shows, rather than engaging
intellectually with the world. Or they may multitask ceaselessly<span style="font-family: "Arial Unicode MS","sans-serif";">—</span>flitting between
work emails, personal texts, social media, and the Internet<span style="font-family: "Arial Unicode MS","sans-serif";">—</span>rather than honing
their attention."</div>
<div class="Body">
<br /></div>
<div class="Body">
Spending excess time at your computer may lead to insomnia and
depression. A British study involving 25,000 people found that those working
long hours in front of computers complained of feeling depressed, anxious, and
reluctant to get up for work in the mornings. They found that working just five
hours per day in front of a computer screen is enough to produce depression and
insomnia.8</div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u>Sitting in Front of a
Computer is Bad for Your Child, Too!<o:p></o:p></u></b></div>
<div class="Body">
<br /></div>
<div class="Body">
It's already well established that insufficient physical activity
is significantly contributing to our childhood obesity epidemic. But if your
child spends a lot of time in front of an electronic screen, his or her mental
health may also be at risk. In one UK study, excessive screen time produced
negative effects on children's self-worth, self-esteem and level of
self-reported happiness. </div>
<div class="Body">
<br /></div>
<div class="Body">
The children who spent four hours or more computer gaming
reported lower levels of well-being than their peers who spent less time in
this activity. Children spending more time in front of computer screens also
experience more emotional distress, anxiety, depression, and behavioral difficulties.9</div>
<div class="Body">
<br /></div>
<div class="Body">
It is very difficult if not impossible to refrain from sitting
altogether, given today's lifestyle. However, the good news is that there are
some excellent strategies to help counter the effects of sitting<span style="font-family: "Arial Unicode MS","sans-serif";">—</span>and they are not
that difficult to learn and incorporate into your daily routine. So don't take
this news sitting down!</div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u>Better Brain Tips<o:p></o:p></u></b></div>
<div class="Body">
<br /></div>
<div class="Body">
1) Make walking a priority for 30 minutes of continuos movement
daily.</div>
<br />
<div class="Body">
2) Set a timer for 45 minutes to get up and move to circulate
blood ,lymph and cerebrospinal fluid</div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-31356806925560771682015-06-08T06:00:00.000-07:002015-06-08T06:00:05.486-07:00The Journey to Life Mastery<div class="Body">
<span style="line-height: 115%;">Guest blog www.betterbrainblueprint.blogspot.com</span></div>
<div class="Body">
<span style="line-height: 115%;"><br /></span></div>
<div class="Body">
<span style="line-height: 115%;">Discovering
your </span><b style="line-height: 115%;">clear purpose</b><span style="line-height: 115%;"> and finding passion
in the journey toward life mastery, in my opinion, is one of the most powerful
strategies. I see the biggest breakthroughs with my patients when they think beyond
themselves and strive to help a </span><i style="line-height: 115%;">BIGGER</i><span style="line-height: 115%;">
cause. I believe everyone has an innate purpose yet all too often the journey
is </span><u style="line-height: 115%;">never traveled.</u></div>
<div class="Body" style="line-height: 115%;">
<br /></div>
<div class="Body" style="line-height: 115%;">
Several
years ago I had a goal to write a book before my 50th birthday. I love reading
parables so I chose to create a story based on how kids from around the globe
came together to change the world. I spent three years (often up all night)
writing what I felt were the most important innate lessons I have learned in my
own life. </div>
<div class="Body" style="line-height: 115%;">
<br /></div>
<div class="Body" style="line-height: 115%;">
My
main focus each time I sat down to write was to ask myself this question<span style="font-family: "Arial Unicode MS","sans-serif"; mso-ascii-font-family: Helvetica;">…</span></div>
<div class="Body" style="line-height: 115%;">
What
are the most important lessons I want to share in regards to raising my
children to be great examples for future generations?</div>
<div class="Body" style="line-height: 115%;">
<br /></div>
<div class="Body" style="line-height: 115%;">
Asking
this purposeful question gave me the rudder to steer my writing of the story.
There was a huge feeling of accomplishment when I finished my book "Camp
Silverheart -The 8th day.<span style="font-family: "Arial Unicode MS","sans-serif"; mso-ascii-font-family: Helvetica;">”</span> The book was completed one month
before my actual 50th birthday.</div>
<div class="Body" style="line-height: 115%;">
<br /></div>
<div class="Body" style="line-height: 115%;">
I
believe inside us all there is a seed of greatness that calls and guides us to
realize an inspired purpose for living. It might be to write words that will
change people's lives, create music that moves them, commit ourselves to a
cause that will truly make a difference, find a cure for humankind's physical
or social ills, or raise a family with such love and wisdom that the world
benefits because our children are in it.</div>
<div class="Body" style="line-height: 115%;">
<br /></div>
<div class="Body" style="line-height: 115%;">
Over
the past 30 years in private practice I have assisted thousands of people to
understand the basics of innate living and how to use that understanding to
transform their lives. The power of the mind is a <i>truly miraculous</i> resource and it is magnified exponentially with a
clear purpose.</div>
<div class="Body" style="line-height: 115%;">
<br /></div>
<div class="Body" style="line-height: 115%;">
Looking
back at the beauty of writing "Camp Silverheart" has enabled me to
transform the story into personal empowerment excursions that inspire others to
"find your why<span style="font-family: "Arial Unicode MS","sans-serif"; mso-ascii-font-family: Helvetica;">”</span>.
It is amazing to teach others how to use this understanding to clarify their
unique purpose. At our <b><i>8<sup>th</sup>- Day Excursions</i></b> we
teach how to strategize daily actions and live proactively towards each
individual's most inspired goals and dreams. </div>
<div class="Body" style="line-height: 115%;">
<br /></div>
<div class="Body" style="line-height: 115%;">
There
is something magical and powerful that happens when there is an<span lang="DA"> align</span>ment
with life <span lang="NL"> goals, and </span>action
steps to continue to design a clearer life voyage. There is also great power
when we overcome obstacles, manage our emotions and take charge of creating
lifetime dreams. At our <b>8th day
Excursions </b>we call this transformational process "earning your
wings".</div>
<div class="Body" style="line-height: 115%;">
<br /></div>
<div class="Body" style="line-height: 115%;">
What
we have discovered is when we allow ourselves the time to reflect and retreat
,we open the doorway to dissolve feeling of frustration and limitations and
find the deepest sense of our true life purpose .</div>
<div class="Body" style="line-height: 115%;">
<br /></div>
<br />
<div class="Body" style="line-height: 115%;">
Join
us at an <b><i>8<sup>th</sup>- Day Excursions</i></b> and you will know at an innate
level the importance of self empowerment, the power of vision and the essence
of intention to live an inspired life.</div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-29196276924544326952015-05-25T05:30:00.000-07:002015-05-25T05:30:00.930-07:00What Potential Brain Toxins Are Added to YOUR Food? <div class="Body">
MSG (monosodium glutamate) is used as a preservative and <span lang="IT">flavor enhancer in </span>countless
processed foods. But while it works enhancing your food<span lang="FR" style="font-family: 'Arial Unicode MS', sans-serif;">’</span>s
flavors it is also at work doing potential damage to your brain and body.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
MSG is a excitotoxin, a type of chemical transmitter that allows
brain cells to communicate .The problem is that excitotoxins can literally
excite your brain cells to death. Aside from harming your brain, MSG has also
been linked to eye damage, headaches, fatigue, disorientation and depression.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
If we all knew how toxic MSG is I <span lang="DE">doubt </span>anyone would actually consciously ingest this toxin.It is
critical for our long term health to investigate the potential toxic effects
and get better educated.Many times the problem results from eating processed
foods or eating in a restaurant where you have virtually no control of what is
added to your food before you eat it. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
If you are ever going to Take Control of Your Health you will
need to take responsibility for ALL the food you eat and be very conscious of
avoiding this toxin in the processed foods you purchase or the restaurants you
frequent most.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<i><u>Unless of course you
don't mind losing your brain cells.<o:p></o:p></u></i></div>
<div class="Body">
<br /></div>
<div class="Body">
If you don't believe this then you clearly have not watched Dr.
Blaylock's (retired neurosurgeon) lecture on MSG.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Children are most at risk from MSG. The blood brain barrier,
which keeps toxins in the blood from entering the brain, is not fully developed
in children. MSG can also penetrate the placental barrier and affect unborn
children as well. Nonetheless, most major brands of infant formula contain some
processed free glutamic acid (a form of MSG).<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
It is very difficult to really know whether MSG (monosodium
glutamate) is in your food, because it goes by so many aliases. To avoid
ingesting this toxic additive, you<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>re best off choosing fresh, unprocessed foods.
But becoming familiar with the hidden names of MSG can also help you determine
what foods to eat.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u>Here is just a sampling
of ingredients that contain MSG <o:p></o:p></u></b></div>
<div class="Body">
Hydrolyzed Vegetable Protein (HVP) <o:p></o:p></div>
<div class="Body">
Gelatin<o:p></o:p></div>
<div class="Body">
Yeast Extract <o:p></o:p></div>
<div class="Body">
Malted Barley <o:p></o:p></div>
<div class="Body">
Rice Syrup <o:p></o:p></div>
<div class="Body">
Brown Rice Syrup<o:p></o:p></div>
<div class="Body">
<br /></div>
<br />
<div class="Body">
Also, many restaurants add MSG to their menu items, so when
eating out always be sure to tell your server that you don<span style="font-family: "Arial Unicode MS","sans-serif";">‘</span>t want MSG added to
your food. Be sure and promote and frequent restaurants that make healthy food
choices! <o:p></o:p></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-37752110596372360512015-05-18T05:00:00.000-07:002015-05-18T05:00:04.275-07:00Do You Need Saturated Fats for Healthy Brain Function?<div class="Body">
The fat phobia diets of the 1980s and 1990s may have created more
potential health problems than they were supposed to prevent. Our ancestral
diet was very high in saturated fats and virtually void of sugar and
non-vegetable carbohydrates. Today, not only do most of us eat excessive
amounts of carbohydrates, these carbs are refined and highly processed. Refined
sugar is converted to fat that can create more problems than eating fat itself.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
In the last decade, we've also shifted over to genetically
engineered (GMO) grains and sugar (GE sugar beets and corn), the long-term
health effects of which have never been established. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
This mistaken fat phobia has undoubtedly played a significant
role in the dramatic rise in dementia and other neurological disorders, because
your brain cannot function properly without fats. In fact, most people benefit
from up to 50-85 percent of their daily calories in the form of fats for
optimal health (for listing of healthy fats, see end of blog) while they are
seeking to resolve their insulin resistance. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
For comparison, the American Heart Association recommends
limiting saturated fat to between five to six percent of total calories!
There's no doubt in my mind that this grossly sub-optimal recommendation level
is contributing to the poor health of Americans, and promoting both heart
disease and dementia. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
While trans-fat consumption decreased by about one-third between
1980-2009, many are still getting far too much trans-fat in their diet. The
problem is that it's oftentimes hidden. Even products boasting a "zero trans-fat"
label can contain trans-fat, because food manufacturers are not required to
list trans-fat if it falls below a certain amount per serving. Using
ridiculously tiny serving portion is a legal loophole that permits food
manufacturers to mislead you about the trans-fat in their products. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
As a general rule, to avoid trans fats, you need to avoid any and
all foods containing or cooked in partially hydrogenated vegetable oil, so be
sure to check the list of ingredients.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<u>BEST sources of healthy fats:<o:p></o:p></u></div>
<div class="Body">
<br /></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span lang="PT">Avocados </span><o:p></o:p></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Butter made from raw grass-fed organic milk <o:p></o:p></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Raw dairy <o:p></o:p></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Organic pastured egg yolks<o:p></o:p></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Coconuts and coconut oil <o:p></o:p></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Unheated organic nut oils <o:p></o:p></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Raw nuts, such as almonds, pecans, macadamia,
and seeds</div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]-->Wild salmon<o:p></o:p></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-72627059817500882052015-05-11T05:30:00.000-07:002015-05-11T05:30:02.121-07:00Chiropractic Care and Chronic Health Problems<div class="Body">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">A team approach to maintaining your health gives the best chance
for success.</span></div>
<div class="Body">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Chronic health problems such as high blood pressure and diabetes
often require treatment plans from several different specialists. Effective
treatment of high blood pressure may involve a person<span lang="FR">’</span>s
family physician, internist, and cardiologist. A person with diabetes may be
receiving treatment from her internist and endocrinologist, and possibly from
an ophthalmologist and even a neurologist. An additional key specialist
involved in any of these scenarios is a <b><i>chiropractor.</i></b><o:p></o:p></span></div>
<div class="Body">
<br /></div>
<br />
<div class="Body">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Of course, chiropractic care is not directed toward treatment of
any disease. Rather, chiropractic care focuses on the health and wellbeing of
the whole person. By concentrating on biomechanics and the nerve system, that
is, the integrity and functioning of the spinal column and spinal nerves,
chiropractic care helps ensure that the body as a whole is working effectively.
This means that whatever a person<span lang="FR">’</span>s clinical circumstances may be, regular
chiropractic care is essential to his or her long-term health. Make sure to
choose a chiropractor as a key member of your health care team.<o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="Body" style="text-align: center;">
<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Who is on your TEAM?</span></b></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-21523923969439249082015-05-04T06:30:00.000-07:002015-05-04T06:30:01.055-07:00Setting New Health Guidelines<div class="Body">
Not too long ago, the Eighth Joint National Committee (originally
commissioned by the National Heart, Lung, and Blood Institute) released a new
set of evidence-based guidelines for evaluation and treatment of hypertension
(high blood pressure). The guidelines committee, comprised of 17 academics,
spent five years reviewing evidence as preparation for developing the new
health <span lang="FR">recommandations.</span></div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The committee<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>s report represents nothing less than a sea of
change in the treatment of patients with higher-than-normal blood pressure
readings. The primary shift is from a long-held standard of implementing
treatment when a person<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>s blood pressure is higher than 140/90 mmHg. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The new guidelines recommend beginning treatment only when blood
pressure readings are higher than 150/90 mmHg. The new standard is a huge
modification of decades-old practice methods, and has generated substantial
controversy. Of course, a good portion of the pushback is from those who have a
vested interest in maintaining the status quo, such as physicians who dispense
medications from their office and earn substantial income from selling
antihypertensive drugs at multiples of their wholesale costs.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
In addition to physicians
who act as pharmacies, drug companies who manufacture antihypertensive
medications also stand to lose significant revenue. But aside from
considerations related to the practice of medicine as a business, the real
issues should be focused on the benefits and harms to patients. In this
context, it may be reasonably stated that fewer medications are, by and large,
a good thing.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The new blood pressure guidelines have two primary impacts.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
First, for people over age
60, treatment for presumed hypertension should be initiated when blood pressure
readings are higher than 150/90 mm/Hg. More than 7.4 million Americans over age
60 will be in the new safe range. Many of these millions of people have been
taking antihypertensive medication for years, possibly needlessly as implied by
the new guidelines. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Second ,for all those under age 60, there is insufficient medical
evidence that a systolic blood pressure (the first number in the reading)
threshold exists that would dictate treatment. In other words, for many years
the systolic threshold had been 140 (as in 140/90 mmHg). Higher systolic
readings virtually mandated antihypertensive treatment. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Although the committee expressed its opinion that the systolic
threshold of 140 mmHg ought to be maintained for those younger than age 60,
even though evidence for such a threshold is weak. Thus, it may be that many
millions more people have been taking antihypertensive medication without such
recommendations being backed by sound scientific research.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The point here is not that people should stop taking their blood
pressure medication. All such types of decisions should be made in consultation
with the prescribing physician. The main consideration is having the ability to
make informed choices. Some medication regimens may be appropriate. Some may
not. Some may need to be reevaluated.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: 8.0pt;">References:<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: 8.0pt;">Mitka M:Groups spar over new
hypertension guidelines. JAMA 311(7):663-664, 2014<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: 8.0pt;">Kieldsen SE, et al: Hypertension
management by practice guidelines. Blood Press 23(1):1-2, 2014<o:p></o:p></span></div>
<br />
<div class="Body">
<span style="font-size: 8.0pt;">Sheppard JP, et al: Missed
opportunities in prevention of cardiovascular disease in primary care: a
cross-sectional study. Br J Pract 2014, Jan;64(618):e38-46. doi:
10.3399/bjgp14X676447<o:p></o:p></span></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-70205646497629615252015-04-27T05:30:00.000-07:002015-04-27T05:30:00.889-07:00What Are Your Health Statistics? <div class="Body">
In the field of statistics, a five-point rating scale is commonly
used to evaluate all sorts of personal responses, feelings, and assessments.
This frequently used tool is known as the Likert scale, and most people have
completed such a rating device on numerous occasions, most typically in
consumer after-sales surveys.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBruWPBGk0cHSf0kR42UV1K24h6XMWzBsh6M6gn47BFREKTj2NOb1Ndcb0_PFS1-eXNmXjwUPDpJL-dLCkEzif_AOOn5nrVmarbAISgfHW4bC9aLPTekzqv2iG3Zgnm3zbykRzR2_4p0Jq/s1600/statistics-arrow.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBruWPBGk0cHSf0kR42UV1K24h6XMWzBsh6M6gn47BFREKTj2NOb1Ndcb0_PFS1-eXNmXjwUPDpJL-dLCkEzif_AOOn5nrVmarbAISgfHW4bC9aLPTekzqv2iG3Zgnm3zbykRzR2_4p0Jq/s1600/statistics-arrow.jpg" height="240" width="320" /></a> The Likert scale asks a
person to respond to a statement such as <span style="font-family: "Arial Unicode MS","sans-serif";">“</span>I
would recommend this restaurant to my friends<span style="font-family: "Arial Unicode MS","sans-serif";">”</span>,
choosing from the predetermined answers of <span style="font-family: "Arial Unicode MS","sans-serif";">“</span>strongly
disagree,<span style="font-family: "Arial Unicode MS","sans-serif";">” “</span>disagree,<span style="font-family: "Arial Unicode MS","sans-serif";">” “</span>neither agree nor
disagree,<span style="font-family: "Arial Unicode MS","sans-serif";">” “</span>agree,<span style="font-family: "Arial Unicode MS","sans-serif";">” </span>and <span style="font-family: "Arial Unicode MS","sans-serif";">“</span>strongly agree.<span style="font-family: "Arial Unicode MS","sans-serif";">” </span>The Likert scale
was developed in 1932 and has been consistently validated over many decades of
use. We can effectively apply this rating system to our own state of health by
answering the statement, <span style="font-family: "Arial Unicode MS","sans-serif";">“</span>I
enjoy high levels of health and well-being.<span style="font-family: "Arial Unicode MS","sans-serif";">”
</span>We can than employ our truthful answers to make sound decisions on our
own behalf regarding future health-promoting activities.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
If your truthful response is <span style="font-family: "Arial Unicode MS","sans-serif";">“</span>strongly
agree,<span style="font-family: "Arial Unicode MS","sans-serif";">” </span>you
probably have been engaged for a year or more in a regular, vigorous exercise
program and consistently follow a nutritional healthy eating plan. You do at
least 30 minutes of vigorous exercise five times a week, on most weeks.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
You are probably at or
very near your target body weight (based on a calculation of your body mass
index, readily done at numerous online resources) and consume an appropriate
amount of calories on a daily basis. Overall, you feel fit. You sleep well and
wake up refreshed. You have abundant energy to do all the things you need to do
for yourself and your family, every day.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
At the other end of the Likert rating system, if your truthful
response is <span style="font-family: "Arial Unicode MS","sans-serif";">“</span>strongly
disagree,<span style="font-family: "Arial Unicode MS","sans-serif";">” </span>you
probably haven<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>t done any form of exercise for some time. Of
course, such a circumstance might be the result of a serious illness. But if
your lack of engagement in regular exercise and healthy eating is related to
apathy or some other form of ennui, or in itself is a personal choice, it<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>s useful to consider the consequences of such inaction. Or, rather,
it could be personally beneficial to consider the value in taking on new habits
that result in your becoming a person who responds <span style="font-family: "Arial Unicode MS","sans-serif";">“</span>strongly agree<span style="font-family: "Arial Unicode MS","sans-serif";">” </span>to the statement, <span style="font-family: "Arial Unicode MS","sans-serif";">“</span>I am healthy and
well.<span style="font-family: "Arial Unicode MS","sans-serif";">”</span><o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
How do you get to <span style="font-family: "Arial Unicode MS","sans-serif";">“</span>strongly
agree<span style="font-family: "Arial Unicode MS","sans-serif";">”</span>? The
solution is three-fold. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The first part is to make a choice that you want to enjoy high
levels of health and well-being. No one is ever going to make such a commitment
because someone else told him or her they should, no matter whether that
someone is a spouse, other family member, or a physician. The decision must be
a personal choice. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The second and third components are to begin an exercise program
and a healthy eating plan. Exercise needs to be vigorous (<span style="font-family: "Arial Unicode MS","sans-serif";">“</span>vigorous<span style="font-family: "Arial Unicode MS","sans-serif";">” </span>is relative, based
on your age, overall health status, and other considerations) and done five
times per week. Healthy eating encompasses a wide range of selections and
options. One of the key elements is to consume at least five servings of fresh
fruits and vegetable every day.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The good news is that every person who begins and stays with such
a course of healthy living will soon reap the benefits. And not too long after
that, you<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>ll find you<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>ve become a person who sleeps better, has more
energy, and has, day by day, more fun in living. This is what healthy eating
and exercise is really all about.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u><span style="font-size: 8.0pt;">References:<o:p></o:p></span></u></b></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: 8.0pt;">Chilton WL, et al: Acute Exercise
Leads to Regulation of Telomere-Associated Genes and MicroRNA Expression in
Immune Cells. PLoS One 2014 Apr 21;9(4):e92088. doi:
10.1371/journal.pone.0092088. eCollection 2014<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: 8.0pt;">Michas G, et al: Dietary fats and
cardiovascular disease: Putting together the pieces of a complicated puzzle.
Atherosclerosis 2014 Mar 27;234(2):320-328. doi: 10.1016/j.atherosclerosis.2014.03.013.
[Epub ahead of print]<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: 8.0pt;">Yoon U, et al: Efficacy of
lifestyle interventions in reducing diabetes incidence in patients with
impaired glucose tolerance: a systematic review of randomized controlled
trials. Metabolism 62(2):303-314, 2013<o:p></o:p></span></div>
<br />
<div class="Body">
<br /></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-71686548269486641112015-04-20T05:00:00.000-07:002015-04-20T05:00:06.658-07:00A Fresh Coat of Paint<div class="Body">
As all real estate brokers know, a fresh coat of paint will make
any property look good. Whether your home is a row house in Baltimore, a Paris
atelier, or even a Winnebago, a new coat of paint will bring a shine to the
interior and put a smile on the faces of both residents and guests.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
You may find that a similar smile will appear on your face and
the faces of your friends and family members when you engage in activities that
provide you with a metaphorical fresh coat of paint. Specifically, you'll obtain
your "new look" by incorporating a healthy diet and regular, vigorous
exercise in your daily routine<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbQfvJb-sLs5Vn9a67bUeu7_sfDTv318Ql-E0GzUCO1BOhWwBU6EspbOhuVrw6tCtvijECmJvIBaTl3Iof4FeFjQGtIJm6aEyfZX6nVOaHUnAwdNp65QKY0o5ADw4iir860x5R0d9hoHKy/s1600/food2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbQfvJb-sLs5Vn9a67bUeu7_sfDTv318Ql-E0GzUCO1BOhWwBU6EspbOhuVrw6tCtvijECmJvIBaTl3Iof4FeFjQGtIJm6aEyfZX6nVOaHUnAwdNp65QKY0o5ADw4iir860x5R0d9hoHKy/s1600/food2.jpg" height="117" width="320" /></a></div>
But what exactly is "a healthy diet," and what is
really meant by "regular, vigorous exercise"? A healthy diet consists
in a daily practice of consuming food from all five food groups: fruits,
vegetables, whole grains, proteins, and dairy. Importantly, a healthy diet
includes at least five daily servings of fresh fruits and vege<o:p></o:p><br />
tables.</div>
<div class="Body">
<br /></div>
<div class="Body">
Overall, the more colors
on your plate, the better. If you're consistently eating yellow, green, red,
blue, orange, and purple foods such as squash, corn, grapefruit, kale,
broccoli, apples, peppers, blueberries, carrots, oranges, potatoes, and
eggplant, you're well on your way toward a lifelong healthy diet.<br />
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The grains food group contains whole grains such as whole wheat,
brown rice, bulgur, and barley. For those who require gluten-free whole grains,
the numerous choices include amaranth, buckwheat, quinoa, brown rice, and teff.
The protein food group should include grass fed <span lang="NL">beef, lamb, </span>free range <span lang="DE">chicken,
</span>organic eggs, wild ( non farmed) fish, beans and peas, and nuts and
seeds. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
If you're a vegetarian or have allergies to dairy products, good
sources of calcium include kale, collard greens, spinach, salmon, sardines,
blackstrap molasses, and beans. For men and women aged 19 to 50, the
recommended daily requirement for calcium is 1000mg. For women over age 50 and
men over age 70, the recommended daily requirement for calcium is 1200mg.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Regular, vigorous exercise means doing at least 30 minutes of
exercise five days a week. Walking, running, bike riding, swimming, using an
elliptical machine or treadmill, and weight training are all good choices.
Lifting weights three times a week and doing some form of aerobic exercise two
times a week is one example of such a program of vigorous daily exercise. For
some people, walking five days a week for at least 30 minutes each day
represents an optimal program.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Find out what works best for you and do that consistently. Change
your program every 6-12 weeks to keep both your mind and body challenged.
Again, the specific form of exercise is not critical. What works for one person
will not work for another. The key is consistency. Five days a week, at least
30 minutes a day.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2ymk1znGYI4BdXTQAKVnmOkJX8iknZdEBXBalc7Pl7rChRsKYAAhEvpzIKG4fQn3l6wmmQYbwELnRGCYLArTxM9CaiEHKo7KkVIT814-1gnhY2OUVrd0RfA7weWFqRCSFtQHKpcbU3PLH/s1600/download.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2ymk1znGYI4BdXTQAKVnmOkJX8iknZdEBXBalc7Pl7rChRsKYAAhEvpzIKG4fQn3l6wmmQYbwELnRGCYLArTxM9CaiEHKo7KkVIT814-1gnhY2OUVrd0RfA7weWFqRCSFtQHKpcbU3PLH/s1600/download.jpg" /></a>Your fresh coat of paint is not merely metaphorical. Once your
new lifestyle changes take effect, probably within three to six weeks, you'll
begin to develop an inner glow and an outer glow that will be visible for all
to see.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u><span style="font-size: 8.0pt;">References:<o:p></o:p></span></u></b></div>
<div class="Body">
<span style="font-size: 8.0pt;">King DE, et al: Impact of healthy
lifestyle on mortality in people with normal blood pressure, LDL cholesterol,
and C-reactive protein. Eur J Prev Cardiol 20(1):73-79, 2013<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: 8.0pt;">Lopresti AL, et al: A review of
lifestyle factors that contribute to important pathways associated with major
depression: diet, sleep and exercise. J Affect Disord 148(1):12-27, 2013<o:p></o:p></span></div>
<br />
<div class="Body">
<span style="font-size: 8.0pt;">Nachtigall MJ, et al: Osteoporosis
risk factors and early life-style modifications to decrease disease burden in
women<o:p></o:p></span></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-41533314363245855122015-04-13T05:30:00.000-07:002015-04-13T05:30:03.420-07:00Best Way to Diagnose and Treat Low Back Pain?<div class="Body">
Here's an all-too-common situation. You develop low back pain
that lasts for more than a few days and you're uncomfortable enough to go see
your primary care physician. He or she tells you it's not clear what's going on
and sends you for a magnetic resonance imaging (MRI) study of your lumbar
spine. The study comes back showing one or two herniated intervertebral discs.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
[Intervertebral discs are cartilaginous shock absorbers
interspaced between pairs of spinal vertebras.] Your doctor informs you that
you have "herniated discs in your back" and prescribes medications
and a course of physical therapy. Your doctor may even refer you to an
orthopedic surgeon to evaluate the need for surgery on your back. A proper bio
mechanical evaluation is critical to find the true cause to reduce further
stress on the spinal nerves and discs.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The culprit here is how the presence of the herniated disc or
discs is interpreted. It's important to remember that not all herniated discs
are a problem requiring a intervention.<o:p></o:p></div>
<div class="Body">
Many times the pain is coming from the facet( spinal joint) and
the disc is only a secondary finding.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
In fact, a sizable
proportion of such disc herniations (30% or more)1represent the progression of
natural processes and are not a problem at all. But many family doctors and
even specialists are not appropriately trained to evaluate proper bio
mechanical function to rule out all the various possibilities. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
When faced with MRI evidence of a herniated disc, such doctors
see it as a disorder or disease that needs to be treated and fixed. Such an
approach results in significant stress and leads to unnecessary procedures and
financial hardship for many patients.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Given the frequency of occurrence of such instances of
"over-diagnosis", how can a person with back pain expect to receive
appropriate care? Of course, people as patients are usually not in a position
to be able to overrule their doctor's recommendations. The answer lies in
obtaining relevant information. Let your doctor know you're aware that up to one-third
of normal persons have herniated discs, and ask whether it's possible that your
disc herniation is in fact unrelated to your back pain and merely an incidental
finding.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Further, if your back pain
is not accompanied by leg pain radiating below your knee, it may be that the
disc herniation is not affecting spinal nerve roots and may be treated by very
conservative measures such as spinal adjustments, ice, rest and then
followed-up with exercise.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Thus, not all disc herniations have the same impact on a person's
health. Some represent normal findings, even if they are present in a person
who has back pain. Let your doctor explain to you exactly why your particular
problem requires more than watchful waiting.Ch<span lang="FR">iropract</span>ic spinal evaluations are one of the best ways provide you
with the very best expert advice and recommendations for the necessary
treatment.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<br /></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u><span style="font-size: 8.0pt;">References:<o:p></o:p></span></u></b></div>
<div class="Body">
<span style="font-size: 8.0pt;">Takatalo J, et al: Does lumbar disc
degeneration on magnetic resonance imaging associate with low back symptom
severity in young Finnish adults? Spine (Phila PA 1976) 36(25):2180-2189, 2011<o:p></o:p></span></div>
<br />
<div class="Body">
<span style="font-size: 8.0pt;">Spontaneous regression of herniated
lumbar discs. Kim ES, et al: J Clin Neurosci 2013 Oct 24. pii:
S0967-5868(13)00552-3. doi: 10.1016/j.jocn.2013.10.00<o:p></o:p></span></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-31363113315904434592015-04-06T06:30:00.000-07:002015-04-06T06:30:01.803-07:00How to Be Your Own Personal Trainer<div class="Body">
Back in the day, there were no personal trainers. If I needed to
learn how to exercise, I got a subscription to one of a few well-known
"muscle magazines" and read several issues from cover to cover. Then
I joined the "Y" and began to discreetly observe what was going on in
the weight room, trying to match up what I had read in the magazine with what I
was seeing in the gym.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Eventually, I put together a series of exercises, sets<o:p></o:p><br />
, and reps
that worked for my outcome. Back then, any strength training program developed
would be strictly based on a seat-of-the-pants approach. Most of my workouts
were learned by trial and error.</div>
<div class="Body">
<br /></div>
<div class="Body">
Today there is a vast body of scientific literature focused on
the various benefits of numerous forms and types of exercise. However,
scientific studies are not good at evaluating the how-to's of getting fit.
Fortunately many informal resources are available, all intended to point you in
the right direction. But not all of these resources are accurate or
trustworthy, and the challenge is to identify a set of basic principles that
will be applicable to your specific situation.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Firstly, before getting started you need to make sure that it's
OK to actually get started . At Chiropractic USA we want to know what your
outcome is so we can guide you along with showing you what you need to watch
out for, if anything. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtVrhzyoLHspE5vzjopXIMQOed3ZnK3_Aok2OM1hvbFxRMUTD8bsKSXcgCCZuMNrM0hJ1-GaTLJ0zLbzWnVmAXDC-nhMRjGfHUU2UeiMRX1esCpf_Uq8kzY9OXmCBIuAfrXjnJzLpCOsQP/s1600/club-prsntrain-img1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtVrhzyoLHspE5vzjopXIMQOed3ZnK3_Aok2OM1hvbFxRMUTD8bsKSXcgCCZuMNrM0hJ1-GaTLJ0zLbzWnVmAXDC-nhMRjGfHUU2UeiMRX1esCpf_Uq8kzY9OXmCBIuAfrXjnJzLpCOsQP/s1600/club-prsntrain-img1.jpg" height="320" width="177" /></a>Next, you need to make a commitment. Consistency is the key to
deriving lasting value from exercise. Additionally, irregular exercise sessions
will often lead to injury. If you're serious about getting fit, then make a
commitment to yourself to participate in a 12-week program. At the end of 12
weeks, you'll evaluate how you feel, what you've accomplished, and whether you
want to keep going. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
In terms of strength training (weight lifting), I recommend
starting with machines first ,three sessions per week before adding free
weights . By doing "split routines" you can exercise all the major
muscle groups each week. On one day you'll do exercises for the chest and back.
Another day you'll do exercises for the legs. On the third day you'll focus on
the shoulders, biceps, and triceps. This set of split routines will produce
optimal results for many people.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Importantly, you'll be doing chest and triceps (and back and
biceps) on different days, thus avoiding the potential for overwork and injury.
But you may find that an alternate set of split routines works best for you.
The key is to start slowly and build up strength gradually. Once you have some
experience and an improved level of fitness, you may branch out and vary your
basic routine, experimenting with free weights and seeing what works best for
you.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
In terms of sets and
repetitions (reps), three sets per exercise and 8 to 12 repetitions per set
represent the classical, tried and true method of getting fit and making
gradual strength gains over time. For any strength training exercise, start
with a weight at which you can do eight repetitions comfortably. This should be
neither too easy, nor too difficult. When you can do 12 reps easily increase
the weight.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
As you go along in your fitness program, you'll add core exercise
routines and aerobics exercise such as walking, swimming, biking, and running.
If you work out slowly and gradually and maintain consistency, you'll have a
great deal of fun and gain substantially improved levels of health and
well-being.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><i>Exercise should have variety built in to keep it fresh</i></b>.
Changing up the workout every 6 weeks allows the body to create a better well
rounded routine. Let us be your rudder to steer you in the right direction
.START now with a routine that matches your desired outcome. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<br /></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u><span style="font-size: 8.0pt;">References:<o:p></o:p></span></u></b></div>
<div class="Body">
<span style="font-size: 8.0pt;">Storer TW, et al: Effect of
supervised, periodized exercise training vs. self-directed training on lean body
mass and other fitness variables in health club members. J Strength Cond Res
28(7):1995-2006, 2014<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: 8.0pt;">Kahle N, Tevald MA: Core muscle
strengthening's improvement of balance performance in community-dwelling older
adults: a pilot study. J Aging Phys Act 22(1):65-73, 2014<o:p></o:p></span></div>
<br />
<div class="Body">
<span style="font-size: 8.0pt;">Huffman KM, et al: Metabolite
signatures of exercise training in human skeletal muscle relate to
mitochondrial remodelling and cardiometabolic fitness. Diabetologia 2014 Aug 5. <o:p></o:p></span></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-45134486272450350472015-03-30T05:00:00.000-07:002015-03-30T05:00:02.893-07:00Best Treatment for Trigger Points<div class="Body">
Trigger points
are painful nodules in muscular tissue, commonly found in the upper back, low
back, and gluteal muscles. Trigger points are frequently chronic, persisting
from day to day without much relief. When someone says, “My muscles are all in
knots”, those knots are most likely trigger points.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The formal
definition of a trigger point describes a localized region of tenderness,
located in a tight band of muscle, which is associated with a palpable twitch
in response to deep pressure over the tight band. Such deep pressure usually
results in pain radiating from the trigger point to the surrounding soft
tissues. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Formally, if
the twitch response is not present, the localized muscle tightness cannot
accurately be termed a trigger point. It may also be argued that characterizing
a local muscle “knot” as a trigger point requires the presence of the above
mentioned radiating pain. These definitions are of importance when making
decisions about appropriate care for painful muscle knots.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
As with any
care management decision-making process, some procedures make sense and others
do not. Many so-called pain management physicians will recommend injecting
painful trigger points with an anesthetic or even botulinum toxin. Such an
invasive procedure is rarely required.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Pain management practitioners and even
specialists in internal medicine will recommend muscle relaxers such as
Robaxin, Flexeril, or even Soma in attempts to diminish muscular pain in the
shoulders or low back that may or may not be associated with the presence of
trigger points. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The problem
with such medications is they do not address the underlying cause of the
painful muscle knots. Further, their efficacy with respect to muscular pain is
questionable.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The mistake, as
is frequently the case, is in thinking of trigger points as a real entity. But
trigger points do not exist in a vacuum. These painful muscle knots arise as a
consequence of mechanical disturbances and stress in the rest of the body.
Attempting to treat the trigger points themselves with injections or
medications misses the real problem. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Trigger points
have arisen in a person<span lang="FR">’</span>s
shoulders or low back owing to chronic issues elsewhere, typically involving
the spinal column itself and the small muscles that enable those vertebras to move
in three-dimensional space.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Trigger points
are best managed by directing care to the underlying issues, primarily
involving loss of full mobility of spinal vertebrae and resultant inflammation
in spinal muscles. As with many other biomechanical problems, chiropractic care
is often the best solution. By utilizing a specific, highly targeted,
noninvasive approach, chiropractic care helps alleviate the factors that have
led to the painful muscle spasms known as trigger points. As the underlying
biomechanics improve, the trigger points themselves begin to resolve, all
without the need for injections or medications.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u><span style="font-size: 8.0pt;">References:<o:p></o:p></span></u></b></div>
<div class="Body">
<span style="font-size: 8.0pt;">Fern</span><span style="font-family: "Arial Unicode MS","sans-serif"; font-size: 8.0pt;">á</span><span style="font-size: 8.0pt;">ndez-de-las-Pe</span><span lang="ES-TRAD" style="font-family: "Arial Unicode MS","sans-serif"; font-size: 8.0pt; mso-ansi-language: ES-TRAD;">ñ</span><span style="font-size: 8.0pt;">as C, Dommerholt J: Myofascial
trigger points: peripheral or central phenomenon? Curr Rheumatol Rep 16(1):395,
2014<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: 8.0pt;">Kim SA, et al: Ischemic compression
after trigger point injection affect the treatment of myofascial trigger
points. Ann Rehabil Med 37(4):541-546, 2013<o:p></o:p></span></div>
<br />
<div class="Body">
<span style="font-size: 8.0pt;">Zhou JY, Wang D: An update on
botulinum toxin a injections of trigger points for myofascial pain. Curr Pain
Headache Rep 18(1):386, 2014<o:p></o:p></span></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-15297315424134122832015-03-23T05:30:00.000-07:002015-03-23T05:30:01.457-07:00Use It or Lose It<div class="Body">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgscj85GUCfk033PUY5isOg9itTjW_Ev1lnrSsmceO8_YjdOmAHi_FCMZq3SKQkltLYxU02kk8cBZyaDHKByhZO2X8Zld60oiHyovoVm0XSqN1KKfV0Lew2H8yHoFPswwZNDtnZzvXQ1Ksd/s1600/ParkerInsurance_Main.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgscj85GUCfk033PUY5isOg9itTjW_Ev1lnrSsmceO8_YjdOmAHi_FCMZq3SKQkltLYxU02kk8cBZyaDHKByhZO2X8Zld60oiHyovoVm0XSqN1KKfV0Lew2H8yHoFPswwZNDtnZzvXQ1Ksd/s1600/ParkerInsurance_Main.jpeg" height="320" width="320" /></a>Let<span lang="FR">’</span>s say you<span lang="FR"> have</span> been taking some time off from the
gym through the winter. Maybe you reached the end of your 12-week training
cycle and you<span lang="FR">’</span>re
taking a week off. It<span lang="FR">’</span>s
possible that one week turns into two or even three or four weeks. Life
happens, you need to attend to some pressing matters, and going to the gym
starts to take a back seat. Before you know it, two or three months have passed
by.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Suddenly, you<span lang="FR">’</span>re no longer a person who goes to
the gym, but a person who needs to figure out a way to get back to the gym on a
regular basis. “What happened to me?” <span lang="NL">you wonder. </span>“Where did the time go?” Now you have to actually exert effort to
fit “workout time” into your schedule. You scratch your head and ponder. “I
thought I had this all covered,” you think, not for the first time.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
What happened
to you and your well-made plans was entropy, that insidious force in the
universe that turns order into disorder. The basic rule is that any organized
system, left unattended, will immediately begin to break down. As a mundane
example, those piles of papers on your desk keep reaccumulating as a result of
entropy. The weeds in your garden? Entropy. The dust bunnies in your attic and
basement? Entropy. The collapse of your plan for doing regular workouts?
Entropy.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
What<span lang="FR">’</span>s worse, entropy takes a serious toll
on your physical fitness.If you miss enough time from the gym, all your fitness
gains begin to melt away. First, your muscles begin to lose their stores of
<o:p></o:p><br />
energy. Glycogen, the complex sugar that supplies energy for muscle work, is
broken down for use elsewhere. Arterioles and capillaries, small blood vessels
that were needed to supply nutrients to your growing muscles, are no longer
required and rapidly disappear. Muscle fibers that were continually added to
support your exercise activities are cannibalized, so that their constituent
parts may be used for other physiological processes. </div>
<div class="Body">
<br /></div>
<div class="Body">
Entropy
launches a process of randomization that breaks down your carefully built-up
muscular structure. Your body, being very smart, metaphorically swoops in and
moves all those metabolic components to other structures and systems for more
efficient use.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The superficial
result is loss of muscle definition. The deeper result is loss of muscle tone.
Your cardiorespiratory system (heart and lungs), digestive system, and
metabolism are all affected, as these physiologic systems are no longer
required to be functioning at peak to support a regular vigorous exercise
program. Entropy sets in to all these systems, as well. The overall result is a
profound impact on your health and well-being.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The good news
is we can help keep entropy at bay. But doing so requires attention and
determination. We want to attend to our bodies as carefully and regularly as we
attend to the environment of our home, office, and garden. Just as our cars,
motorcycles, and bicycles require periodic maintenance, our bodies require much
more frequent care, care on a daily and weekly basis.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
It<span lang="FR">’</span>s fine to occasionally skip a week
or two, or even a month if needed, of exercise. But we must make sure we get
right back on schedule to ensure benefits to our short-term and long-term health.
Remember…whatever we don't use we lose when it comes to muscle strength and
flexibility.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: 8.0pt;">References:<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: 8.0pt;">Barwais FA, et al: Physical
activity, sedentary behavior and total wellness changes among sedentary adults:
a 4-week randomized controlled trial. Health Qual Life Outcomes 2013 Oct
29;11:183. doi: 10.1186/1477-7525-11-183<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-size: 8.0pt;">Loprinzi PD, Lee H: Rationale for
promoting physical activity among cancer survivors: literature review and
epidemiologic examination. Oncol Nurs Forum 2014 Mar 1;41(2):117-25. doi:
10.1188/14.ONF.117-125.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<br />
<div class="Body">
<span style="font-size: 8.0pt;">Ricci-VItor AL, et al: Influence of
the resistance training on heart rate variability, functional capacity and
muscle strength in the chronic obstructive pulmonary disease. Eur J Phys
Rehabil Med 49(6):793-801, 2013<o:p></o:p></span></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-60839240278417478472015-03-16T06:00:00.000-07:002015-03-16T06:00:05.028-07:00When the Cure is Worse Than the Disease<div class="Body">
The main focus of our care is to enhance the body<span style="font-family: 'Arial Unicode MS', sans-serif;">’</span>s
innate ability to heal and to be at peak potential. This means that we want our
patients to avoid medications by staying healthy from the inside out.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Chronic diseases such as hypertension and diabetes have
increasingly high prevalence in world populations. Such prevalence is rising
despite extensive use of prescription medications. Problematically, many people
have two or more concurrent chronic disorders and are taking multiple
medications. But frequently the various physicians are not in contact and are
not aware of the patient's complete list of current prescriptions.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
No single physician or
nurse is managing the patient's array of medications. As a result, potentially
harmful drug interactions are a common occurrence. Mistakes are made and
patients may suffer serious side effects. In such adverse circumstances, the
cure in fact may be worse than the disease.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
In today's health care systems, patients need to be good
custodians of their own care. In many health systems, a patient is lucky if he
or she is able to spend more than five uninterrupted minutes with their doctor.
Medical doctors are rushed and harried by numerous responsibilities related to
management of their offices, all of which take precious time away from patient
interactions. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
In such an environment, patients need to be proactive to do their
best to ensure that recommended treatment is actually going to be helpful,
rather than potentially harmful. This is a very difficult task, as most people
do not have backgrounds that will help facilitate understanding of such
decision-making. But especially for those with a chronic disease, it's
critically important to master at least a basic level of information regarding
their condition and various types of treatment.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
In addition to expanding one's knowledge base, an important
long-term strategy is to begin to make lifestyle choices that will support good
health. Appropriate and effective lifestyle choices include regular exercise, a
healthy diet, and sufficient rest. All three of these key components of good
health can be started right now. An exercise program should consist of five
30-minute sessions of vigorous exercise every week. A healthy diet consists of
daily selections from all five major food groups: fruits, vegetables, grains,
proteins, and dairy. A daily diet should include at least five servings of
fresh fruit and vegetables every day. Regarding sufficient rest, 7-8 hours of
sleep per night is a good average for most people. If you're not waking up
feeling rested and refreshed, you're probably not getting enough sleep.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Ultimately, each of us is responsible for our own health and
well-being. Prescription medication may be necessary, but of course such
treatment is primarily directed toward the effects of a person's disease or
disorder. Changes in lifestyle are required to address the underlying causes of
such conditions. Beginning to institute and maintaining healthful lifestyle
choices will provide long-term benefit for the welfare and well-being of our
families and us.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body" style="border: none; mso-border-shadow: yes; mso-padding-alt: 12.0pt 31.0pt 31.0pt 31.0pt;">
<b><u><span style="font-size: 8.0pt;">References:<o:p></o:p></span></u></b></div>
<div class="Body" style="border: none; mso-border-shadow: yes; mso-padding-alt: 12.0pt 31.0pt 31.0pt 31.0pt;">
<span style="font-size: 8.0pt;">Bauer UE, et al:
Prevention of chronic disease in the 21st century: elimination of the leading
preventable causes of premature death and disability in the USA. Lancet
384(9937):42-52, 2014<o:p></o:p></span></div>
<div class="Body" style="border: none; mso-border-shadow: yes; mso-padding-alt: 12.0pt 31.0pt 31.0pt 31.0pt;">
<span style="font-size: 8.0pt;">Rotermann M, et al:
Prescription medication use by Canadians aged 6 to 79. Health Rep 25(6):3-9,
2014<o:p></o:p></span></div>
<br />
<div class="Body" style="border: none; mso-border-shadow: yes; mso-padding-alt: 12.0pt 31.0pt 31.0pt 31.0pt;">
<span style="font-size: 8.0pt;">Marengoni A, et al:
Understanding adverse drug reactions in older adults through drug-drug
interactions. Eur J Intern Med 2014 Oct 10. pii: S0953-6205(14)00282-9. doi:
10.1016/j.ejim.2014.10.001. <o:p></o:p></span></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-38312566861389083502015-03-09T05:30:00.000-07:002015-03-09T05:30:00.637-07:00Common Spinal Injuries<div class="Body">
Knowing how to prevent injuries is the key to long term spinal
health.We all know someone who has suffered a serious driving-related injury
that had nothing to do with being involved in a motor vehicle accident. For
example, turning your head suddenly and swiftly for a last minute check of your
"blind spot" before changing lanes on the interstate could result in
a painful neck sprain. Getting out your car in a crowded shopping center
parking lot can often be awkward and may even result in a low back injury.
Bending over to lift a grocery bag out of your back seat or trunk can even
cause a herniated lumbar disc with very painful consequences.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Driving can be dangerous, even without taking account of your
innumerable fellow drivers who are talking on their cell phones, texting,
combing their hair, putting on makeup, or even shaving when they should be 100%
focused on the road. Even if you're a
highly skilled, appropriately defensive driver, doing driving-related things
can cause real physical injury.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Why do such injuries happen? The cause is the same as for the
person who, while getting dressed in the morning, bends over to put on his or
her socks, stockings, or tights and experiences a sudden, sharp pain in the low
back. Later on, that pain may worsen and radiate down one leg, and a likely
diagnosis of a herniated disc may ensue. "But I wasn't doing anything
wrong," the person exclaims . "All I was doing was putting on my
socks." But the movement that
apparently caused the injury was merely the last physical insult in a long
chain of musculoskeletal and biomechanical deficiencies.1<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
As with the person who injures his or her neck or back at home
while engaged in normal activities of daily living such as housecleaning or
taking out the trash, driving-related injuries that are not the result of an
actual accident are caused by being deconditioned or out-of-shape. If your neck
and back muscles, ligaments, and joints are not used to doing physical work
while engaged in a full range of motion, suddenly putting them in mechanically
stressful situations will very likely lead to injury. For such persons, the
primary missing fitness factor involves the core muscles, the body's group of
central, deep, sheath-like muscles that provide the base for almost all
movement and motion.2<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Lack of core fitness is the culprit for most neck and back injuries
that happen when you "weren't doing anything". The good news is that
core training is readily available.3 You are training your core muscles
whenever you do strength training or yoga. You are doing core training when you
walk, run, bike, or swim, provided you are doing these activities effectively
and efficiently. <o:p></o:p></div>
<div class="Body">
You don't need special equipment. All that is required is the
willingness and persistence to engage in regular vigorous exercise. Being aware
of your posture throughout the day is critical in preventing spinal injuries.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u><span style="font-size: 8.0pt;">References:<o:p></o:p></span></u></b></div>
<div class="Body">
<span style="font-size: 8.0pt;">Rietveld AB: Dancers' and
musicians' injuries. Clin Rheumatol 32(4):425-434, 2013<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: 8.0pt;">Micheo W, et al: Basic principles
regarding strength, flexibility, and stability exercises. PM R 4(11):805-811,
2012<o:p></o:p></span></div>
<br />
<div class="Body">
<span style="font-size: 8.0pt;">Steele J, et al: A review of the
specificity of exercises designed for conditioning the lumbar extensors. Br J
Sports Med October 2013: doi: 10.1136/bjsports-2013-092197. <o:p></o:p></span></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-8980022205071514322015-03-02T06:00:00.000-08:002015-03-02T06:00:00.644-08:00Make Walking a Lifestyle Choice<div class="Body">
Everyone knows they <span style="font-family: 'Arial Unicode MS', sans-serif;">“</span>should<span style="font-family: 'Arial Unicode MS', sans-serif;">” </span>be doing regular
exercise, but most people have not exercised in so many years that they don<span lang="FR" style="font-family: 'Arial Unicode MS', sans-serif;">’</span>t know where to begin. As a result, people start and stop various
training programs and routines. They join gyms, buy workout clothes, spend
hard-earned income, and ultimately fail to follow-through because they don<span lang="FR" style="font-family: 'Arial Unicode MS', sans-serif;">’</span>t have a clear idea of how to exercise effectively.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
One of the issues relates to the many choices available. You can
lift weights, swim, ride a bicycle, run, take Pilates classes, take yoga
classes, or play tennis. But the challenge lies in selecting the form of
exercise that<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>s best for you, and then having the specific
knowledge to begin training in a way that will be beneficial and not harmful.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
It<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>s actually easy to hurt yourself if you<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>re returning to exercise after an absence of many years or, for
some people, of decades. Doing too much too soon is a typical cause of an
exercise-related injury. Doing the wrong type of exercise for your level of
preparation is another major cause of these injuries. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Getting hurt doing exercise is a real deal-breaker for people who
didn<span style="font-family: "Arial Unicode MS","sans-serif"; mso-ascii-font-family: Helvetica;">’</span>t really want to exercise in the first place. If you haven<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>t exercised in years, finally work up the motivation to start doing
something, and hurt yourself after a few days or weeks of your new program,
quitting and never going back becomes a very attractive option.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
But exercise is a key factor in maintaining proper spinal
alignment and overall health and wellness. If you<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>re
committed to the long-term health and well-being of yourself and your family,
regular vigorous exercise is critical. The solution, at least in the initial
phases of returning to fitness, is walking for exercise. Walking avoids the
vast majority of pitfalls associated with other types of exercise. Walking is
low-impact, requires minimal equipment, and no gym memberships are needed.
Walking is done outside in fresh air and sunshine, providing many additional
benefits beyond those gained by exercise as such.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Walking is excellent exercise, and yet it<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>s
important to follow some basic guidelines. <o:p></o:p></div>
<div class="Body">
Starting slowly is the main consideration. If you haven<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>t done any vigorous physical activity for months or years, 10
minutes of walking at a modest pace should be sufficient for your first day of
walking. Five minutes out and five minutes back. Make 10 minutes your limit
even if that amount feels like too little. It<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>s always better
to do a little less exercise than a little too much. Add approximately a minute
a day, until you<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>re doing a 30-minute walk at a modest pace. With
this quantity of comfortable walking, you can now begin to increase your pace.
Ultimately, 30 minutes of walking at a brisk pace will provide sufficient
health benefits for most people, based on the principle of five or six vigorous
exercise sessions per week.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The long-term results of such a program are profound. Consistent
vigorous exercise helps to lower blood pressure, prevent heart disease, reduce
the incidence of stroke, reduce the incidence of diabetes and obesity, and
improve outcomes in patients with cancer. Walking for exercise is an efficient,
enjoyable, and easy way to enable you and your family to begin obtaining these
long-term health benefits.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u><span style="font-size: 8.0pt;">References:<o:p></o:p></span></u></b></div>
<div class="Body">
<span style="font-size: 8.0pt;">Centers for Disease Control and
Prevention: Vital signs: walking among adults - United States, 2005 and 2010.
MMWR Morbid Mortal Wkly Rep 61:595-601, 2012<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: 8.0pt;">Lima LG, et al: Effect of a single
session of aerobic walking exercise on arterial pressure in community-living
elderly individuals. Hypertens Res 35(4):457-462, 2012<o:p></o:p></span></div>
<br />
<div class="Body">
<span style="font-size: 8.0pt;">Subramanian H, et al:
Non-pharmacological Interventions in Hypertension: A Community-based Cross-over
Randomized Controlled Trial. Indian J Community Med 36(3):191-196, 2011<o:p></o:p></span></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-28284211626335264982015-02-23T05:30:00.000-08:002015-02-23T05:30:03.391-08:00Choosing the RIGHT Diet for YOU!<div class="Body">
It seems as if every few months there<span lang="FR" style="font-family: 'Arial Unicode MS', sans-serif;">’</span>s
a new diet whose rules and requirements we must follow if we<span lang="FR" style="font-family: 'Arial Unicode MS', sans-serif;">’</span>re
going to reach the goal of good health. The paleo<span style="font-family: 'Arial Unicode MS', sans-serif;">
</span>diet provides a great example of this phenomenon. We<span lang="FR" style="font-family: 'Arial Unicode MS', sans-serif;">’</span>re
exhorted by paleo proponents to eat lots of fats and animal protein.
Carbohydrate consumption should be fairly light. Grass-fed beef is prized by
paleo-dieters. You may consume unlimited amounts of butter, and must eliminate
all cereals, legumes, and dairy products (except butter of course) from your
diet.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Now unless you<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>re a paleo convert, these prescriptions may seem
to fly in the face of everything you<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>ve ever known about healthy eating. Paleo
supporters will respond with the claim that human biology developed over the
course of hundreds of thousands of years and that agriculture is brand new,
having arrived about 10,000 years ago. That<span lang="FR" style="font-family: "Arial Unicode MS","sans-serif"; mso-ansi-language: FR;">’</span>s worth thinking
about, but we may remember that other diets backed by correspondingly
compelling logic and dollops of science have come and gone over the course of
many decades.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
For instance, the Atkins diet is still going strong for more than
50 years. The main requirement of the Atkins diet is low carbohydrate
consumption, and in this way the Atkins program resembles the paleo diet.
High-protein consumption is the other pillar of the Atkins approach. The
rationale was that such an eating plan would force your body to burn fat,
rather than glucose, for energy. But the diet has not withstood rigorous
scientific scrutiny.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Vegan and vegetarian diets have also been popular for many
decades. The vegetarian lifestyle has wide appeal and vegetarian recipes are
famed for their simplicity and palate-pleasing qualities. However, vegetarian
contrarians do exist. Some studies even suggest that vegetarian or vegan diets
may be associated with anxiety, depression, and neurologic dysfunction.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The bottom line is that good sense should prevail. Starting a
diet because the program was touted in a magazine article or a talk-show interview
may not be in every person's best interest. Simply put, any diet may be harmful
to a particular person. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
It's important to remember that what works for one person may not
work for another. Paleo, Atkins, and vegetarian diets may create great benefits
for certain persons, but may cause real medical problems for other people. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The best overall approach for most us is to eat regularly from a
wide variety of food groups, make sure to eat five servings of fresh fruits and
vegetables every day, and pay close attention to portion control and calorie
intake. Those desiring more detailed information and recommendations will find
the answers at our health and vitality workshops we teach at Chiropractic USA.
We simplify all the latest research and want to your<span lang="FR"> source </span>for the most up to date information
and guidance.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u><span style="font-size: 8.0pt;">References:<o:p></o:p></span></u></b></div>
<div class="Body">
<span style="font-size: 8.0pt;">Noto H, et al: Low-carbohydrate
diets and all-cause mortality: a systematic review and meta-analysis of
observational studies. PLoS One 2013;8(1):e55030. doi:
10.1371/journal.pone.0055030. Epub 2013 Jan 25<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<br />
<div class="Body">
<span style="font-size: 8.0pt;">Lagiou P, et al: Low
carbohydrate-high protein diet and incidence of cardiovascular diseases in
Swedish women: prospective cohort study. Br Med J 2012 Jun 26;344:e4026. doi:
10.1136/bmj.e4026<o:p></o:p></span></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-87931094108511107592015-02-16T06:00:00.000-08:002015-02-16T06:00:03.591-08:00The Power of Cross-Fit<div class="Body">
Cross-training refers to a combination of different methods of
exercise. Specifically, cross-training refers to the combination of strength
training and cardiovascular training in your overall exercise program. Whether you're
a 14-year-old just starting out on your first fitness program, or whether
you're a 74-year-old who hasn't exercised in more than 40 years, cross-training
will provide optimal results for the time and effort you spend on exercise.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
In cross-training, it's not that you're doing aerobic and
strength-training activities simultaneously. Rather, you're incorporating both
methods in your weekly exercise regime. One week you might do three sessions of
strength training and two sessions of cardiovascular activity. The next week
you could do three sessions of aerobic exercise and two sessions of strength
training. The result is that, overall, approximately half of your exercise time
is devoted to each of these two methods.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The remarkable outcome of combining two distinctly different
training modes is that both sets of results are enhanced. Doing cardiovascular
exercise on alternate days makes you stronger. In other words, your muscular
strength and size are greater than they would be if strength training were your
only form of exercise. Correspondingly, doing strength training on alternate
days provides you with heightened cardiovascular gains. <o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Specifically, your stroke volume (the amount of blood pumped on
each contraction of your heart muscle) and vital capacity (the amount of air
you can take in on each breath) are greater than the results you would have
obtained by only doing aerobic exercise.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The benefits of cross-training are automatic. There's nothing you
need to do intentionally to achieve these gains, other than engaging in your
cross-training program five days a week. When you train your heart and lungs by
doing cardiovascular (really, cardiorespiratory) exercise, your skeletal
muscles automatically participate in your walking, running, biking, or swimming
activity. When you do strength training, exercising your chest, back,
shoulders, arms, and legs (on different split-training days, of course), your
heart and lungs automatically participate, pumping the extra blood and
breathing in the extra oxygen required for any vigorous physical activity.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The synergy created by the cross-training format potentiates the
results obtained from each method. The improved performance of your heart and
lungs, derived from aerobic training, enables greater strength training gains.
A stronger musculoskeletal system, derived from training with weights, causes
your heart and lungs to become more efficient to meet new demands. A positive
feedback loop is established from which you obtain improved health and enhanced
wellness and well-being.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The best time to begin your new cross-training program is today.
Start slowly, increase duration and intensity gradually, and evaluate your
gains at 6- and 12-week intervals. At Chiropractic USA we are experienced in
exercise rehabilitation and will help you design a cross-training program that
works for you.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u><span style="font-size: 8.0pt;">References:<o:p></o:p></span></u></b></div>
<div class="Body">
<span style="font-size: 8.0pt;">Fournier SB, et al: Improved
Arterial-Ventricular Coupling in Metabolic Syndrome after Exercise Training.
Med Sci Sports Exerc 2014 May 27. [Epub
ahead of print]<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: 8.0pt;">Kolka C: Treating Diabetes with
Exercise - Focus on the Microvasculature. J Diabetes Metab 4:308, 2013<o:p></o:p></span></div>
<br />
<div class="Body">
<span style="font-size: 8.0pt;">Dos Santos ES, et al: Acute and
Chronic Cardiovascular Response to 16 Weeks of Combined Eccentric or
Traditional Resistance and Aerobic Training in Elderly Hypertensive Women: A
Randomized Controlled Trial. J Strength Cond Res 2014 May 19. <o:p></o:p></span></div>
Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0tag:blogger.com,1999:blog-1007465637146733107.post-78242233971058152522015-02-09T04:30:00.000-08:002015-02-09T04:30:01.890-08:00The Healing Time Machine<div class="Body">
The Macintosh operating system contains a subprogram called
"Time Machine" that allows you to reset your status to any previously
saved state. Provided that you have designated a location for backups, you can literally
go back in time and recover documents, directories, and applications you may
have overwritten, deleted, or otherwise lost. "Time Machine" is a
marvelous productivity tool that permits us to recover from our mistakes.</div>
<div class="Body">
<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Wouldn't it be wonderful
if we had a similar "Time Machine" that would enable us to recover
our lost good health? The very good news is that we do.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
In fact, you don't have to be a real-life character in an H.G.
Well's fantasy tale to be able to achieve a certain degree of metaphorical time
travel. You may recall the slogan, "50 is the new 30," which spread
quickly through worldwide media outlets about 10 years ago. The notion that
"60 is the new 40" soon followed. Surprisingly, unlike most sound
bites that spread effortlessly along social media channels, these hopeful
phrases actually contained meaningful content. Age 50 and age 60 could, in
numerous respects, really be the new 30 and 40.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
But not everyone is willing to do what it takes to either slow
down time's relentless ticking or to turn back the clock. Real time, that is,
your personal time, and real effort are required to achieve the goal of
prolonged good health. People age 50, 60, 70, and more-than-80 can enjoy the
physical capabilities (mostly), the mental sharpness, and the appearance
(within reason) that we used to think belonged only to persons 20 or more years
younger.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
The price of admission to
such a process is continuously engaging in the inner workings of the time
machine that is available to each of us. We activate and maintain the operation
of this "relativistic" system by eating a healthy diet, doing
vigorous exercise for at least 30 minutes five times a week, and getting
sufficient rest on a regular basis, which for most of us means 7 or more hours
of sleep per night.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Upon being told of these requirements for good health, many
people will push back. "I don't have the time" is the primary reply.
Of course, one is free not to eat right. One is free not to exercise. But the
results of not following-through on these action steps are profound. Heart
disease, diabetes, and obesity are the primary outcomes of not engaging in
health-promoting behaviors.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
Interestingly, many people are aware that failing to participate
in healthy activities will lead to cardiovascular disease and related
disorders. Obviously, mere awareness is not sufficient. What is required is an
active choice. If we desire to gain the benefits of our personal time machine
we must be willing to pay the price of time.<o:p></o:p></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><u><span style="font-size: 8.0pt;">References:<o:p></o:p></span></u></b></div>
<div class="Body">
<span style="font-size: 8.0pt;">Phillips C, et al: Neuroprotective
effects of physical activity on the brain: a closer look at trophic factor
signaling. Front Cell Neurosci 8:170, 2014<o:p></o:p></span></div>
<div class="Body">
<span style="font-size: 8.0pt;">Lee JS, et al: Effects of 8-week
combined training on body composition, isokinetic strength, and cardiovascular
disease risk factors in older women. Aging Clin Exp Res 2014 Jul 6. [Epub ahead
of print]<o:p></o:p></span></div>
<br />
<div class="Body">
<span style="font-size: 8.0pt;">Erickson KI, et al: Physical
activity, fitness, and gray matter volume. Neurobiol Aging 35S2:S20-S28, 2014<br />
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Robert Graykowskihttp://www.blogger.com/profile/15705140939827016636noreply@blogger.com0