Health Updates

 

WEEKLY HEALTH UPDATE
Week of: Monday, August 30th, 2010
Courtesy of:
Harvey Frank, D.C.
(954) 467-1900

 

Mental Attitude: Taking Care of You - Great Ways to Self-Nurture 1.) Seek Solitude (Meditate, go within and get creative, try a fun excursion by yourself)
2.) Use Positive Affirmations (Make a conscious choice to be happy)
Terri Marshall, CHSMS

Health Alert: Most Vegetables and Fruits Have 'Unacceptable' Levels of Pesticides. According to the European Pesticide Residues Committee, apples, peas and grapes are sometimes covered in crop spray above the maximum levels allowed under European Union law. The findings come from tests of more than 4,000 samples of food and drink. The levels of pesticides varied considerably, with imported fruit and vegetables tending to have higher levels. 14% of beans and 20% of yams all had pesticides above the allowed level.
Annual Report of the Pesticide Residues Committee, 2008

Diet: More Beans, Fewer Potatoes. Carbohydrates are important for energy, but some carbohydrates do your body more good than others. Whole grains - such as brown rice, whole-wheat pasta and beans have more fiber and raise sugar levels less. They lower the risk of both diabetes and high cholesterol. Other carbs, like those found in white bread, white potatoes, white rice and pastries quickly boost blood sugar and may increase the risk of developing type 2 diabetes. webMD.com

Exercise: How to Start an Exercise Program 1.) Find a Buddy, a class, or a group. Humans desire companionship. When someone is depending on you and striving for the same goals, it helps motivate you. Not only that, it just makes exercise more fun. 2.) Start Slowly. Most people try to do too much when they begin exercising. It's OK to break up your exercise into segments throughout the day. Even small quantities of exercise add up to big benefits. Start with 10-15 minute chunks of activity, several times daily. Elaine Magee, MPH, RD     
                                       
Chiropractic: Myth: Stay in bed until back pain goes away? Resting can help with acute back pain, but it's a myth that you should stay in bed. Unless there is broken bone, torn tissue or excessive inflammation, motion will help with back pain. Doing nothing will allow muscles to tighten, inflammatory chemicals to gather and adhesions to form. Motion early on can help prevent back pain from getting worse and help shorten the length of time the pain and dysfunction persists.

Wellness/Prevention: Fans Lower Risk of Sudden Baby Death. SIDS is the sudden death of a healthy infant that can't be attributed to any other cause. It may be caused by brain abnormalities that prevent babies from gasping and waking when they don't get enough oxygen. Researchers found fan use was associated with a 72% lower risk of SIDS. Placing babies on their backs to sleep is still the best advice for preventing SIDS. Experts also recommend a firm mattress, removing toys and pillows from cribs and keeping infants from getting too warm. Archives of Pediatrics and Adolescent Medicine, October 2008

Quote: "Great spirits always encounter violent opposition from mediocre minds." ~ Albert Einstein

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WEEKLY HEALTH UPDATE
Week of: Monday, August 23, 2010
Courtesy of:
Harvey Frank, D.C.
(954) 467-1900

Mental Attitude: Taking Care of You - Great Ways to Self-Nurture: 1.) Read a Good Book or Watch a Great Movie (Why not try reading some poetry?) 2.) Laugh (Laughter truly is the best medicine) Terri Marshall, CHSMS

Health Alert: Too Many Prescriptions! Data on prescription drugs: 10.7 per capita (new and refills); average price = $53; Retail Sales = $163.4 billion.
Kaiser Foundation, 2006

Diet: What To Eat? Whole-food regular meals should consist of lean protein (meat or vegetarian) plus salad and/or vegetables. Guidelines in terms of content: 5-7 ounces of cooked, lean meat, such as chicken, turkey, fish, beef, pork, lamb or shellfish; or meatless options like eggs and garden burgers. For complex carbohydrates, select three 1/2 cup servings of vegetables; such as cucumber, celery, spinach, mushrooms, tomatoes, broccoli or peppers. Donald Hayes, DC

Exercise: How to Start an Exercise Program. 1. Set Up a Non-Food Reward System. To reward yourself when you accomplish one of your fitness goals - such as staying on track with your exercise for a full week or month -- treat yourself to a movie, massage, or pedicure - -  and try to avoid the food rewards. 2. Invest in a Good Pair of Workout Shoes. Make sure they have good cushioning and arch support and feel so good you'll look forward to putting them on. Try staying away from high-top shoes because too much ankle support over time can make the joints weaker. Replace them when the old pair starts to lose their support -- probably about every three to six months.
Elaine Magee, MPH, RD

Chiropractic: Myth: Lifting heavy objects hurts your back. It's not necessarily how much you lift, it's how you lift and how often. Never lift anything that may be too heavy for you. When you lift, squat close to the object with your back straight and head up. Stand, using your legs to lift the load.  DO NOT twist or bend your body while lifting, as this position severely compromises the disks in your low back. (With twisting, only half the fibers of the disk are supporting your body weight!) Also, constant and excessive repetition of lifting can cause fatigue of the tissue over time leading to low back injury. Marcus Strutz, DC

Wellness/Prevention: Miles of Blood Vessels Due To Fat! It has been determined from microscopy that a pound of fat contains about one mile of capillary tubing, (blood vessels). Some studies have suggested up to 14 miles. If you have high blood pressure and your physician says lose some weight, you will lose a few miles of blood vessels, which will decrease the pressure needed to pump blood through your body.
Ramzi Cotran, former Chairman of Pathology, Brigham and Women's Hospital

Quote: "You can either hold yourself up to the unrealistic standards of others, or ignore them and concentrate on being happy with yourself as you are."
~ J. Jacques

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WEEKLY HEALTH UPDATE
Week of: Monday, August 16, 2010
Courtesy of:
Harvey Frank, D.C.
(954) 467-1900

Mental Attitude: Prioritize your goals: After you've brainstormed, rate your goals on a 1-10 scale (least important = 1; most important = 10). Pick 3-7 of the goals with high scores and focus your efforts only on them for the next few months. Joel Frankel
Health Alert: Concern In Lotions and Creams. Preservatives: Added to stop bacteria from contaminating the product. Many preservatives are irritants and cause contact dermatitis, and can release formaldehyde, a known cancer-causing chemical. Fragrances: A fragrance can be made of 600 different ingredients. None are required to be listed on the label. Some may be hazardous and even cause cancer. Dr. Joseph Mercola
Diet: Metabolism Increased! Studies show green tea raises metabolism and improves glucose tolerance and insulin sensitivity, all good news in terms of obesity and diabetes prevention. Compounds in green tea also may increase the body's ability to burn calories, thus increasing overall energy expenditure. Tea was more effective than caffeinated water, suggesting polyphenols (rather than caffeine) were the key compounds involved.
American Journal of Clinical Nutrition, Feb 2008
Exercise: Exercises For Spot Reduction? Strengthening exercises to trim fat from a certain spot - thighs, hips, stomach, or arms - simply don't work. You can't isolate fat loss to one part of the body. These exercises can help firm muscles, but if the targeted area still carries an extra layer of fat, it won't look much different. Guyton's Anatomy and Physiology
Chiropractic: Chiropractic Thought? Your body has its own natural ability to heal itself. When you cut your finger, the band-aid does not heal it -- your body does the work. Same with chiropractic; after an adjustment your body then responds to the newly induced spinal motion. Marcus Strutz, DC
Wellness/Prevention: The Detox Diet. Even 100 years ago, chemical use was limited. Now, we are constantly exposed to chemical toxins that accumulate in our tissues and organs. To detoxify our bodies and prevent (or even reverse) illness, we must: exercise, breathe fresh air, drink clean water, limit sun exposure and have a healthy diet. Foods that help detoxify and heal include Cruciferous vegetables (kale, collard greens, broccoli, cauliflower, cabbage, brussels sprouts, and turnips) are all excellent for energizing and cleansing the liver, your body's built-in detox center. Lemons, watercress, garlic, oregano, sesame seeds and fruits also are powerful detoxifying foods that not only aid in colon-cleansing, but also possess anti-bacterial, anti-fungal and anti-parasitic properties.
Cathy Wong, Nutritionist
Quote: "The scientific truth may be put quite briefly; eat moderately, having an ordinary mixed diet, and don't worry." ~ Robert Hutchison, 1932


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