There has been a great deal talk lately about the benefits of taking a fish oil supplement. This article may help you decide whether or not you should be supplementing essential fatty acids into your diet, and if so, which ones to supplement. Essential Fatty Acids are important because they help each cell form its protective barrier, also known as the cell membrane. Cell membranes not only act as a shield, but are also important for cell to cell communication, which is vital to life. Essential Fatty Acids also play a major role as precursors for chemicals such as hormones and immune complexes (immune system). Essential Fatty Acids can not be produced by the human body, which is why they are considered “essential”. They must be obtained from our diet. There are 3 main essential fatty acids that become part of a cell’s membrane. These 3 types include: 1. Linoleic Acid (Omega-6 Fatty Acid) 2. Arachidonic acid (Omega-6 Fatty Acid) 3. Linolenic Acid (Omega-3 Fatty Acid) One thing many people often fail to realize about Omega-3 and Omega-6 Fatty Acids is the fact that they function rather differently in the body. Omega-3 Fatty Acids produce an anti-inflammatory response in the body, while simultaneously promoting a positive immune response. The American Heart Association recommends the consumption of Omega-3 FA’s to reduce risk factors associated with heart disease, including atherosclerosis, hypertension, and high triglyceride levels. Fish oils contain high levels of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Both EPA and DHA are by-products of Omega-3 fatty acids, and have anti-inflammatory effects on the body. On the other hand, Omega-6 Fatty Acids are actually pro-inflammatory, or promote inflammation. The average American diet is rich in trans-fats, saturated fats, and arachidonic acid. Arachidonic acid is an omega-6 fatty acid found in food groups like dairy, meat, and shell fish which can promote inflammation and possibly lead to any number of chronic inflammatory diseases such as heart disease. These types of fats cause cell membranes to become stiff, and limit communication between cells. Trans-fats found in hydrogenated vegetable oils, and saturated fats found in red meat can promote high cholesterol, atherosclerosis, and heart disease. Foods high in trans-fats are found in many fried foods, including potato chips and French fries. Because of the amount of fried food we eat as a society, our omega-6 fatty acid ratio is on the rise. Our ancestors ate an omega-3 to omega-6 ratio of 1:1. Today it is estimated that the average person consumes a ratio of 1:10. We are getting a much higher level of omega-6 fatty acids - which may be causing the increased rates of heart disease, and high blood pressure that we see so often. Many over the counter Omega-3 and fish oil supplements will contain high levels of Omega-6 fatty acids in the supplement. This is why it is important to look for supplements with high levels of Omega-3’s. Always make sure the company selling your supplement isn’t trying to pull a fast one on you. Now that you are more informed you can make sure that you are getting what you pay for. Foods High in Omega 3 Fatty Acids:
Add Comment To Ice, or not to Ice? 04/28/2010
Ice is a form of therapy that can be done at home, and is extremely useful in the event of acute injury (< 36 hours). Ice functions as a natural anti-inflammatory. Ice works to decrease swelling, and decrease the release of inflammatory agents that occur during injury. Ice can also work to numb the area of injury and slow the nerves transmission of pain signals. When there is inflammation to an area, ice is usually a good option. There are dangers to the use of ice. Keeping ice on the area of injury for too long can be harmful. Ice can burn the skin if kept on too long. When ice is applied to an area of injury, the numbing effect caused by the ice, can prevent someone from noticing that there skin is actually burning. This is why using ice on a burn is not recommended, even though inflammation is present. Ice can make the burn worse. When using ice a towel should be applied under the ice pack, to keep the skin from getting burned. When using ice as a therapy, it should be applied for no more than 20 minutes. Twenty minutes is the amount of time that is recommended for using ice therapy. It is advised to wait at least one hour, after 20 minutes of ice therapy, before ice is reapplied. It is also important to remember that inflammation is not always a bad thing. Inflammation is the body’s attempt to increase blood flow to an area of injury. Allowing blood to flow to the area is important because your blood brings oxygen and many other nutrients which help the area heal. This is why, for chronic injuries, “heat” therapy may be a better option than ice. Heat increases blood flow, and helps aid in the healing process. When considering whether to use ice or heat on an area it is important to ask a medical professional for their advice. Following these rules can help in the decision process - of whether to ice, or not to ice. Fisher's, Tennis & Golfer's Elbow 04/26/2010
Many people think of fishing as a relaxing past time, or a time for peace and quiet on the lake. Anglers should beware, however, of the dreaded “fisher’s elbow.” Fisher’s elbow, A.K.A Tennis elbow, causes pain and swelling over the lateral portion of the elbow. The injury is caused by repetitive casting and retrieving, and the constant stress this repetitive motion puts on your muscles (especially the wrist extensors). The medical term for this injury is “lateral epicondylitis.” Golf is another great sport for relaxation and fun. Golfers are also susceptible to elbow injuries and they too have their own name for the injury: “medial epicondylitis.” This injury is caused by overuse of the muscles in the forearm. This injury also causes pain and swelling at the elbow.In extreme cases these injuries can cause swelling or cause entrapment of your nerves, which can lead to tingling and numbness in your hands. If this occurs you should consider seeing a medical professional for an accurate diagnosis.The good news is, however, that you can take steps prevent these injuries from ending your fishing, tennis, or golfing: 1. First of all it is important to stretch your extensor muscles of the wrist. To achieve a good stretch, simply push your hand down and bring the fingers towards your forearm. Hold this stretch for around 35 seconds. Doing this stretch before the event will help prevent both Fisher’s and Tennis elbow. It is also a good idea to stretch the wrist flexors by pulling the hand back. This will help prevent medial epicondylitis/golfers elbow, which can also occur with fishing. These stretches are a great way to prevent the injury from occurring in the first place. 2. It is also not a bad idea to bring a bag of ice with you. You’ll probably already have ice in the ice chest, keeping your drinks cool. Bring a bread bag, and there you have it, a homemade cold compress, and one of the best therapies available. If you notice any pain or swelling around the elbow, place the ice pack on the area for 20 minutes. Continue to apply ice for 20 minutes every hour. Be sure not to burn yourself with the ice, and be careful to not leave the ice on for more than 20 minutes. 3. A pain relieving gel such as BIOFREEZE can help provide relief from your pain, without the harmful side effects of many over the counter and prescription pain relievers. 4. Taking an anti-inflammatory (NSAID) may also provide some relief, however beware of the dangers of anti-inflammatory drugs. These over the counter medications can cause stomachbleeding, which contributes to the death of many people each year. Other options include Omega-3-Fatty Acids or fish oils, which also have a natural anti-inflammatory effect. Flax seed is another natural oil with anti-inflammatory properties. 5. There are also elbow braces you can wear for these types of injuries, however; some studies show that bracing may actually cause more damage by not allowing blood flow and movement needed to heal the injury. I would recommend wearing a brace in acute situations (< 36hours) for the beneficial effects of compression. Try to wean off the brace as early as possible, and don’t use it as a “crutch” to keep fishing, golfing, or playing tennis. Body Mass Index or “BMI” is a ratio of a person’s weight and height. This tool can be used to get a number, which correlates with the amount of body fat in an individual. The number given can help determine if an individual is underweight, healthy, overweight, or obese. To calculate BMI: Take your weight (in pounds), divide it by your height (in inches) squared; and multiply the number by 703. BMI = Weight (pounds) ÷ [Height (inches)]^2 × 703 < 20 = Underweight (increased chance of health risk as number decreases) 20-25 = Healthy Weight 25-30 = Overweight (low risk) >30 = Obese (higher chance of health risk as number increases) Note: There are some limitations to these numbers. Although BMI correlates with an individual’s amount of body fat, BMI does not directly measure body fat. For example an individual with a muscular build may have a higher BMI (>25), but still be in the healthy range. The numbers do, however, give you a baseline and something to work on. Have a great day, and strive to be healthy in all aspects of life. Source: Dr. Lees’ Nutrition Lecture Notes If you prefer to steer clear of Mathematical formulas, however, you can also use this chart!  Antioxidants 04/16/2010
Antioxidants have received a great deal of press lately because of their cancer fighting properties. The term “antioxidant” actually refers to the fight against certain reactions that take place in our bodies. Oxidation of certain elements can cause destruction to your cell’s DNA, which can lead to cancer. Free radicals (reactive oxygen species) are elements that contain a free, unpaired electron that can “bounce” around in your body’s cells, wreaking havoc to the cell and its DNA. Free radicals can come from cleaners, cigarette smoke, air pollution, radiation, and exposure to certain metals or environmental chemicals. As many may know, DNA is a cell’s code. It tells the cell what to become, and what the cell’s offspring are to become. When certain parts of the DNA become damaged, cancer can develop. Antioxidants function to help rid the body of these damaging free radicals (reactive oxygen species), and aim at preventing some forms of cancer…hence the name Anti “Oxidant”, or preventing oxidation. Some common antioxidants include: Vitamin A as “beta-carotene” Vitamin C Vitamin E Selenium Phytochemicals Top 12 Antioxidant containing foods: 1. Blackberries 2. Walnuts 3. Strawberries 4. Artichokes 5. Cranberries 6. Brewed Coffee 7. Raspberries 8. Pecans 9. Blueberries 10. Ground cloves 11. Grape Juice 12. Unsweetened Baking Chocolate Source:AmJ Clin Nutr. 2006 Jul;84(1):95-135 Many of the anti-oxidants are synergist, meaning they work with each other to achieve their maximum effect. This is why it is important to eat whole foods, rather than just a supplement in a bottle. What Are Phytochemicals? 04/15/2010
Phytochemicals are non-nutrient compounds that have biological activity in the body and are found in plants. Phytochemicals mimic hormones and act as antioxidants to help suppress the development of disease. They may help in lowering cholesterol levels, fighting cancer, decreasing blood clots, and preventing osteoporosis. Phytochemicals help give food its aroma, taste, and color. Many phytochemicals are synergist, meaning they work with other compounds to achieve their maximum effect. This is why it is better to eat the whole food, as opposed to merely taking a supplement. Common foods containing phytochemicals: Tomatoes contain lycopene which may help in preventing cancer Garlic contains allicin which may help lower blood cholesterol levels Apples are rich in flavenoids and may help prevent lung cancer Broccoli sprouts contain sulfaforaphane which may help fight cancer Blueberries are rich in flavenoids which may promote memory Oranges, limes, and lemons contain limonene which may help inhibit cancer growth Grapes contain resveratrol which may help promote longevity in life and limit blood clots Soybeans contain isoflavenoids which may help inhibit tumor growth and limit blood cholesterol Source: Dr. Lee’s Nutrition notes  Safe Gardening 04/14/2010
Now that Spring is here, many of you are probably spending time in the garden. While you might find gardening therapeutic, or a great way to relieve stress, just remember that it can also be a source of pain and injury. The American Chiropractic Association offers great suggestions to help you avoid any of the pitfalls: Prepare for Gardening - Stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb. - Treat gardening as an athletic event. A warm-up and cool-down period is as important in gardening as it is for any other physical activity. To warm up, walk for five to 10 minutes to get your heart rate up. Perforn Stretches - Before stretching for any activity, breath in and out, slowly and rhythmically... - While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle... - Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg. - While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times. - Do the "Hug your best friend" exercise. Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat 2 or 3 times. - Be aware of your body technique, form and posture while gardening. Kneel, don't bend and alternate your stance and movements frequently. Remember Gardening Ergonomics - Use tools, such as shears or clippers with a spring-action, self opening feature, to prevent strain on the muscles and joints. Make sure the tools are well-oiled to open and close easily. - When lifting potted plants or bags of mulch and dirt, bend your knees and lift straight up, keeping your back as straight as possible. Use your knees, rather than the back muscles, to lift, and avoid twisting and turning while lifting. - Sit while working or take sitting breaks to conserve energy and decrease stress on your back, knees and hips. (source: ACA news, April 2010 p.22) ...And remember, if your gardening adventures do lead to muscle aches and pains - do not simply ignore it! A cold pack can go a long way towards providing relief, as well as Chiropractic care, of course! Ways To Reduce Stress at Home 04/12/2010
Anxiety, nervousness, worry, feeling overwhelmed, and lack of sleep can cause increased blood pressure, and a barrage of other stress related illness. Heres some way you can help reduce your stress at home. 1. Focus on your breathing: - Start with your eyes closed, and begin to take deep breaths, inhaling through your nose, and exhaling through your mouth. While inhaling (through the nose)(count slowly to 6), letting your stomach fill with air like a balloon. Then exhale (counting again slowly to 6), and let your stomach deflate. Do this for a few minutes to calm and relax your mind. 2. Tense your muscles, then relax: - Start seated, and begin with clinching your hands together (making a fist) for 12 seconds; then relax them. Next do your forearms, upper arms, chest, abs, upper and lower legs. This will release some tension, causing a feeling of warmth and relaxation. 3. Stretching: - Start with a 5 or 10 minute warm up; go for a jog, or bicycle ride. Once you've got your blood moving, its time to start stretching. Hold each stretch for 30 seconds, and do not bounce during the stretch. This can be extremely relaxing, and be a big help in fighting stress. 4. Epsom Salt Baths: - Taking a nice warm bath along with epsom salt can be very relaxing for both the body and mind. Try some aromatherapy, or listen to some nature music to help in releiving stress. These tips will help you relax your muscles, body, and mind after a long event or work day. |  Dr. GlennProviding Quality Chiropractic Care to the greater Tyler Area ArchivesAugust 2010 CategoriesAll |
RSS Feed