August 2009 Blog

Natural Health News:

• A recent pilot study with Wellmark Blue Cross and Blue Shield of Iowa found chiropractic care helps reduce health care costs and the need for surgery.
• Obese patients spend 42% more a year on healthcare costs than normal weight counterparts. Obesity is a risk factor for diabetes, some cancers and cardiovascular disease. Obesity is higher in hispanics and blacks and women have a higher obesity rate. It is more prevalent in the South and Midwest.
• Biology News Net, July 30, 2009. Resveratrol {found in red wine and supplements} may be harnessable as a treatment for inflammatory diseases, such as appendicitis, peritonitis, and systemic sepsis, and may also lead to new resveratrol-based drugs that are even more effective, experiments by Scientists from Scotland and Singapore with mice suggest. They also found that resveratrol used a one-two punch to stop inflammation in the mice by preventing the body from creating two different molecules known to trigger inflammation, sphingosine kinase and phospholipase D.

News of Medicine:

• Stopping smoking after surgery greatly reduces complications and lowers mortality risk in postoperative patients.
• Antidepressants are effective for various types of chronic pain, such as physical pain associated with depression, neuropathy, and fibromyalgia.
• Now this one is depressing. They actually found an explanation why smokers are lower in body mass index. There is a fat regulating gene that is up regulated in the body. Now that doesn't mean smoking is a valid weight loss approach. Good news. From the University of Wisconsisn: The recent move by the Obama administration to put tobacco regulation under the jurisdiction of the Food and Drug Administration was hailed by leading tobacco experts as another step forward in the 100-year march toward eradicating tobacco consumption in the United States. Tobacco use has declined from 42% of the U.S. adult population in 1965 to 20% in 2007, thanks to taxation, restrictions on advertising, and warning labels, according to researchers Michael Fiore and Timothy Baker of the University of Wisconsin–Madison. To accelerate this trend, the researchers urge regulators to increase excise taxes on tobacco, eliminate nicotine in all tobacco products, ban all cigarette advertising (including sponsorships and other promotional activities), and provide counseling and medication for every smoker who wants to quit. "The progress made in reducing tobacco use over the last 50 years should in no way temper our commitment to further reductions," says Fiore. "If appropriate steps are taken, a tobacco-free nation can be achieved within a few decades."
• Tick season: seveal serious diseases like rocky mountain spotted fever and Lyme's disease can result from tick bites-especially if frequenting wooded areas or rustic areas with deer. West Texas is not too bad but other areas may be risk factors.

Some Future Thoughts:

• In addition to nanotechnology assisting in health care there are other possibilities for the future. Vitual physicians (holographs), internet connected lab results: your home blood sugar results fed to the internet, your bathroom scale giving your doctor weight information, blue-tooth/WIFI connections providing heart monitoring in real time. The technology is there in many cases and rapidly developing in others-the main obstacle will be people. Now, I'm not sure you'll ever be able to get an adjustment on line. A major social-technological question for me, is what happens to the role of human contact in the health model? As technology has evolved, doctors are interacting and talking with their patients less and less in many cases and my experience. I often get asked by patients to interpret their test results for them or explain them. Over reliance on technology takes the judgment and thinking out of the interaction-seeing the patient has a lot of important information. One patient, I had for example, had an ear infection and dizziness. She told the doctor she thought she had an ear infection, but because of the dizziness the doctor refused to look in the ear-even when asked-and ordered a MRI. I told her to find another doctor-she did. She had to have drains put in her ears and I gave her some exercises to reposition the little inner ear granules and she was fine. Testing should not replace judgment and examination-another case: $40,000 in testing for dizziness and no results. Patient had to stop driving truck. My treatment $90- treated for that same benign vertigo with exercises due to prior ear issues and some upper neck manipulation-3 treatments and he went back to driving truck. And we wonder why medical care is high.

July Blog

July Blog Update
by Dr. John H. Riggs
Alternative Chiropractic Solutions, 570-8792

HEALTH AND NUTRITION NEWS

Cervicogenic Headaches (the migraine mimicker)

• Migraines are generally considered vascular headaches.
• A headache that can mimic the migraine is a "cervicogenic headache". Cervicogenic headaches are caused by dysfunction (generally locking) of the spinal joints in the upper neck (generally C1-2 but also the occiput C1 and C2-3 joints as well). This headache can be severe, unilateral and cause auras, dizziness, nausea and light sensitivity. It is characterized by pain starting in the base of the skull and sometimes going up the back of the head to the eyes. There is considerble tenderness under the base of the skull. Other conditions need to be ruled out initially. Treatment consists of manipulation (traditional or low force, soft tissue massage, traction, and therapy modalities of electrical stimulation and ice. Several treatments may be necessary to resolve the headache and home therapy and home traction may also be helpful. Although medications may be helpful with the pain and inflammation (see risks last blog), the headache will return until normal joint motion is restored and the muscle spasms resolved.

Rib Pain (costovertebral pain)

The ribs insert at the junction of the costovertebral joint- vertebra and rib junction-and can cause considerable pain. Motor vehicle accidents, improper sleeping, sports, repetitive stress, among others can result in locking of the ribs. The most common problem areas are between the shoulder blades and can cause a stiff neck and also pain on breathing. It can also cause chest pain as well. If a recent cold or flu was present, pleurisy or pleuritis may need to be ruled out. Patients with scoliosis often have a lot of rib pain due to the stress put on the rib cage from the twisting of the spine.

Treatment: the most effective treatment in my experience is to simply restore the rib motion and treat with ice.

Miscellaneous health news

• craving sweets can be a sign of depression
• skipping breakfast can cause you to get fat by tricking your brain into craving higher calorie food.
• Alternatives to flexeril: Skullcap and valarian root are anti-spasmodic herbs. Bromelain taken between meals and eicosapentaenoic acid (fish oil) are good natural anti-inflammatories. Ice and massage are also beneficial in reducing muscle spasm and inflammation.
• Tai Chi has been found to help ease pain in many arthritis patients.
• Vinegar appears to turn on the fat burning gene.
• FDA is concerned about the overuse of acetaminophen (Tylenol) causing liver damage.
• Artificial sweeteners are linked to a 2 fold increase in diabetes.

News From Medicine

• Lower blood pressure without medication. These strategies are not new -- they include weight reduction, increase in physical activity, restriction of sodium, following the DASH (Dietary Approaches to Stop Hypertension) diet, tobacco cessation, and reduction of alcohol intake. Stress management, device-guided therapeutic breathing, patient education.

June Blog

SCIATICA:

What is Sciatica? Sciatica is pain radiating down the back of the leg. It is frequently described as a deep tooth ache like pain and sometimes burns. It may be accompanied by numbness and tingling and leg weakness.

What Causes Sciatica? Sciatica is the result of irritation and inflammation of the sciatic nerve. There are a lot of potential problems that can cause sciatic pain: herniated disc, narrowing of the spine, osteoarthritic spurs and joint narrowing, entrapment syndromes (piriformis muscle for example), trauma, lack of proper nerve movement or stretch, cysts/tumors and mechanical joint pain.

How is it Treated? Diagnostic and examination techniques are used to isolate the problem such as x-rays, MRI. If nerve root tension signs are absent, the cause is likely outside the spine.

a. Medical Treatment: surgical intervention, physical therapy, medication, epidural steroids.

b. Chiropractic/Alternative Treatment: manipulation, flexion/distraction, McKenzie exercises, nerve mobilization, physical therapy modalities (electrical pain control, stretching, exercises. deep tissue therapy). Surgical referral for non-responsive cases may be necessary.

Prognosis: guarded. Many people progress to totally pain free in a short time and others may end up with intermittent or permanent residuals.

Caution is always necessary in the case of sciatic pain if progression results in loss of bowel or bladder control, saddle anesthesia, or worsening symptoms.

Restless Leg Syndrome:

What is it? Restless leg syndrome is the sensation of needing to move the legs and may be accompanied by abnormal sensations such as prickling, tingling, crawling sensations.
What causes it? Many conditions can mimic the sensations such as arthritis, varicose veins, interittent claudication, side effects of medications, maintaining uncomfortable positions, and leg cramps. Causes may be linked to kidney failure, rheumatoid arthritis, diabetes, nerve damage, anemia, and Parkinson's disease.
How is it treated? Medically, treatment consists of medications that are dopamine agonists, anti-convulsives, sedative-hypnotics, opiods. Look for other underlying disease conditions that may mimic RLS (diabetes, anemia).
Are alternative treatments available?

• Avoid tobacco, alcohol, and caffeine.
• Keep your bedroom cool, quiet, and comfortable, and use it only for sleeping, not for watching TV.
• Get regular exercise.
• Massage the leg or the arm, or use heat or ice packs.

PAIN MEDS

NSAIDs. I'm vindicated. Having had previous experience with minor use of non-steroidal anti-inflammatories (NSAIDs) in the form of aspirin and ibuprofen and my wife getting acute gastritis (with at $3,000+ bill for an ER trip) I have been harping on the risks of these medications on the stomach/GI track. The World Health Organization estimated somewhere in the neighborhood of 50% of chronic users have problems. It is my opinion that this may even be low as a lot of people don't end up going to the doctor's office and reporting stomach issues that they self medicate with antiacids or OTC medications like prilosec. The guidelines are as follows: "A recent document by the Journal of the American Geriatrics Society has come out with recommendations that anyone over 75 should not take NSAIDs. They recommended use of NSAIDs and COX-2s only "rarely" and "with extreme caution" in highly selected individuals, such as those for whom safer therapies have failed.
For most seniors, acetaminophen (Tylenol, Excedrin) should be considered as "initial and ongoing pharmacotherapy in the treatment of persistent pain, particularly musculoskeletal pain," they said. They noted that the presence of hepatic insufficiency and/or chronic alcohol use are relative contraindications.
Opioids may be safer than long-term NSAID therapy and should be considered for all patients with moderate-severe or quality-of-life-impacting pain, they added. Breakthrough pain with opioids should be anticipated and treated with short-acting, immediate-release opioids. "


In other words, its safer to take opiods than NSAIDs. Tylenol is a safer way to go if no liver or prior alcholic problems. A recent study even questioned the advisability of regular ingestion of aspirin (acetylsalicylic acid) to keep the blood thin for heart patients. The possible side effects may be worse than the symptoms aspirin is trying to control.

My recommendation: boswellic acids, fish oils. When combined with glucosamine for arthritic joints I have found this helps patients.

Internet Anonymity:

Take care on what you write and post on various internet forums. The anonymity of the internet allows people to write what they want without consequences and without burden of proof. You never know what kind of crackpot you'll run into out there.

May Blog Nutrition and Health Updates

DEGENERATIVE DISC DISEASE: Conservative Treatment Methods

Non-surgical treatment methods are available for degenerative disc disease and osteoarthritis changes and resulting problems in the neck and back and joints. These treatment protocols are lower cost, non-invasive and therefore of lower risk. Many complications exist out of osteoarthritic/degenerative changes: sciatica, radiating arm pain, numbness/tingling, spinal stenosis, spinal deformity, loss of mobility, chronic pain.

Treatment Goals for patients depends on the nature and severity of the symptoms. Patients with spinal stenosis (narrowing of the spinal openins) or radiating pain (radiculopathy, sciatica, radiculitis) may require a multi-treatment approach. The following are some of the methods used by doctors of chiropractic to help minimize the need for patient surgery.

• Manipulation-low force or traditional manual techniques to retore normal spinal joint motion. Flexion-distraction and other traction oriented methods may also be used.
  
• Nerve mobilization techniques to release nerves entrapped by adhesions, etc.
  
• Physiotherapy modalities (physical medicine) such as interferential current, ultrasound, deep tissue therapy, postural restoration, and temperature therapy, etc. to treat pain and disability complaints.
  
• Exercise/rehabilitation protocols to restore strength and function and stabilize core muscles.
  
• Nutritional supplementation to reduce inflammation and support disc and cartilage structures.
  
• Medical referral for epidurals, surgical consultations in non-responsive cases or cases of severe pain/deterioration.
  

Medical News:

• H1N1 virus (swine flu) from Medscape. Persons infected with swine flu may appear similar to those with seasonal influenza, presenting with symptoms of acute respiratory illness. Symptoms include at least 2 of the following: Rhinorrhea or nasal congestion; Sore throat; Cough; and Fever. Most at risk include- those who live in areas in the United States with confirmed human cases of swine influenza A (H1N1) virus infection. (To find the most up-to-date information on areas with confirmed swine influenza cases, go to http://www.cdc.gov/swineflu/index.htm) . Also those who have traveled recently to Mexico or were in contact with persons who had febrile respiratory illness and were in areas of the United States with confirmed swine influenza cases or Mexico in the 7 days preceding illness onset. Treatment is anti-viral medications depending on age.
• Aspirin and other platelet medications may increase micro-bleeds in the brain.
• The first quarter of 2008 saw a large increase in serious injuries and deaths linked to prescription medication. Top drugs causing death/injury: Chantix-a stop smoking drug; warfarin-increased with tainted drugs from China; ibuprofen and acetaminophen-OTC pain killers; and other pain mediations/narcotics. Remember: all medications have the potential for serious side effects.
  

Guidelines on Female Exams from the American College of Obstetrics and Gynecology

• <21> No routine exams unless problems.
  
• 21-29 routine pelvic examination and cytology. Sexually active less that age 25 should be screened for chlamydia and adolescents for gonorrhea.


• 30-64 annual pelvic and cytology reduced to every 2-3 years after 3 normal exams.


• All adolescents and 19-64 sexually active females should be screened for HIV.


• 64+ annual pelvic. No cytology if 3 negative exams and no relevant history.
  

Nutrition News:

Nine foods that help keep weight off: green tea, soups, low-cal green salads, yogurt, water, lite die shakes, beans, whole grain/high fiber cereals, grapefruit.

Alternative Health/Chiropractic News:

Consumer Reports says in its May issue that 80% of adults in the U.S. report having been bothered by back pain at some point in their lives. The Consumer Reports Health Ratings Center surveyed 14,000 subscribers who reported experiencing back pain in the past year but who had never undergone back surgery. More than half said the pain severely limited their daily routines for at least a week, and many said it interfered with sex, sleep, and weight control.
It found that:
88% of respondents said back pain recurred through the year.
35% said they’d never consulted a professional to help with lower back pain.
Of those who’d sought help:
58% said chiropractic manipulation had helped a lot.
48% said massage had eased their pain.
46% said physical therapy had benefited them.
The respondents were also asked about their satisfaction with various treatments. Of those reporting they were highly satisfied:
59% had seen chiropractors
55% had seen physical therapists
53% had seen acupuncturists
44% had seen physician specialists
34% had seen primary care doctors

April's Blog on Health Care

April Blog Update

by Dr. John H. Riggs

Alternative Chiropractic Solutions, 570-8792

HEALTH AND NUTRITION NEWS

MRI STUDY OF ARTHRITIS and SCOLIOSIS/CANCER: A 10 year MRI study of neck arthritis showed worsening of the arthritis over time. The major factor seems to be age. Implications: if you have arthritis it gets worse as you get older. Another study of scoliosis showed that curves greater than 25 degrees tended to get worse. Bowel cancer has risen by 120% for under 30 year olds due to obesity and lack of exercise.

CONSERVATIVE TREATMENT OF NERVE or RADIATING PAIN:

The nerves in the body can be sources of considerable pain and disability as a result of inflammation, irritation, compression, or dysfunction. In addition to its impulse transmission characteristics providing feedback to the brain and enabling movement, touch, feeling, etc., the nervous system also has mechanical characteristics. It must respond to tension, sliding and compression forces. Using these principles, a physical therapist in Australia has devised treatment methods for problems with the mechanical aspect of nerves: nerve mobilization or neurodynamics. Chiropractors in the US have been using nerve mobilization techniques as well, however, they have not established as comprehensive methods as Mr. Shaklock.

Although many neurological conditions require surgical intervention (severely herniated disc for example) many of the conditions can be treated manually thus avoiding surgery. Various nerve entrapment and inflammation syndromes for example can be effectively treated with nerve mobilization techniques. Examples are carpal tunnel syndrome, plantar fasciitis (due to posterior tibial nerve pain), sciatica, radiating pain in the arms, to name a few.

My results with resolving such nerve complaints has been vastly improved using some of the principles of nerve mobilization to treat these serious conditions. Patience and perseverance is necessary for successful treatment, however, this has been one of the most successful methods of treating such things as sciatica and radiating arm pain I have ever used.

GRASTON TECHNIQUE: Also known as instrument assisted soft tissue mobilization (IAST), it is a form of deep tissue therapy designed to reduce and resolve scar tissue, adhesions and fibrosis in previously injured soft tissue. It also helps with inflamed and swollen soft tissue as well. Soft tissue pain is frequently associated with improper healing of soft tissue injuries. GT uses stainless steel instruments to gently break down adhesions in the soft tissue structures (muscles, tendons, ligaments) and coupled with exercises and stretches allows them to heal properly.

GT has been used successfully to treat such conditions as tennis elbow, shoulder problems, tendinitis, bursitis, and strains/sprains to name a few. Typically, treatment consists of 2 sessions a week for 3-6 weeks (allowing 2 days between sessions), followed by home stretches and exercises. The skin is prepped with a lubricant and stroking motions are used to break down adhesions and scar tissue in layers. Exercise is necessary to allow the tissue to reform without adhesions. I find the best results with tennis elbow, golfer's elbow, carpal tunnel syndrome, tendinitis/bursitis, and shoulder problems.

Dr. Riggs was the first trained and certified practitioner (2003) in West Texas until recently (one other doctor). He has been using GT successfully for years.

HEALTH AND NUTRITION NEWS

RED MEAT AND HEALTH: March 26, 2009 — Eating red and processed meat is associated with modest increases in total mortality, cancer mortality, and cardiovascular disease mortality rates, according to the results of a large, prospective study reported in the March 23 issue of the Archives of Internal Medicine. Red meat included all types of beef and pork such as bacon, beef, cold cuts, hamburgers, hot dogs, steak, and meats in pizza, lasagna, and stew. High meat consumption also increases obesity and overall health problems. The key to this study is not to preach a vegetarian diet but to recognize that moderation in one's consumption of read meats will reduce overall health risks. No one knows the long term results of the "bulking" up tactics of the meat industry (steroids, limiting movement, etc) resulting in fatter beef, etc. Red meats also are considered more pro-inflammatory. Omega 3's, on the other hand, found in cold water fish help reduce inflammation.

OVARIAN CANCER SYMPTOMS: NCCN Guidelines. In addition to a suspicious palpable mass in the abdomen, the clinical presentation also includes "symptoms such as bloating, pelvic or abdominal pain, difficulty eating or feeling full quickly, and urinary symptoms (urgency or frequency) without another obvious source of malignancy." "It's now thought that 90% of women with ovarian cancer will have these symptoms," "All women have these, but the keys are that there is a sudden onset and the frequency is about 12 times a month," he explained.



Risk Factors for Ovarian Cancer include: family history of ovarian cancer, early onset breast cancers, and colorectal cancer, as well as age. Screen may include: CA-125 assay and transvaginal ultrasound. However, effective screening is a goal that has not been realized.



ACUTE CORONARY SYNDROME AND WOMEN:


General symptoms of decreased blood supply to the heart: chest discomfort, pain, heaviness, fullness possibly radiating to the arm, shoulder, back, neck, jaw, epigastrium, or other location. Symptoms are increased with stress or exertion and may be relieved by rest or nitroglycerin. Shortness of breath, sweating, weakness, nausea or vomiting and lightheadedness may also occur. Chest pain is not always present and symptoms may include shortness of breath for no reason, pain in other locations, indigestion, nausea/vomiting, sweating, palpitations, generalized weakness, irregular heartbeats, fainting, fatigue, faintness or dizziness. The "absence" of chest pain or discomfort was found to be more common in women. Increasing age is an important predictor with women experiencing problems at an older age.



Blood Pressure Guidelines from the National Heart, Lung and Blood Institute:


Category: Systolic/Diastolic Result


Normal <120/<80>

Prehypertensive 120-139/80-89 Lose weight, increase exercise, change eating

Hypertension 140+/90+ Hypertension, talk to health care professional

Lowering blood pressure naturally. Some of the following can help lower your blood pressure.

• increase activity
  


• decrease sodium intake and what potassium (if too low increases sodium buildup)




• minimize drinking alcohol




• Eat healthy-decrease process and fatty foods and increase fruits, vegetables, whole grains, fish , nuts, magnesium and potassium (DASH diet).




• Stop smoking-it increases stress, depletes oxygen and increases cancer risk. There are no medical benefits to burning trash inches from your face.




• Nutritional considerations: stevia leaf extract (supports healthy blood pressure), Hawthorne extract (supports heart and balances sodium and fluid levels), Olive leaf extract (supports healthy blood pressure), Dandelion leaf (helps reduce fluid retention), lycopene (supports arteries, circulation and heart health).

NEURONTIN: Medications have a place in health care when used for the right purposes. In a book by Melody Peterson "Our Daily Meds" her reporting on neurontin showed some of the issues of concern with medications in our society. The FDA had concerns over the effectiveness of neurontin and had concerns over its dangers for treating epilepsy. Apparently, research found it ineffective for 10 conditions it was approved for: fibromyalgia, ADD, diabetic neuropathy, chronic pain, mood disorders, migraines, and bi-polar disorder. The side effects of concern include: muscle pain, skin rash and itching, swollen glands, sore throat and fever, aggressiveness, concentration difficulty, depression, nightmares, chills, increases of certain seizures, mood/mental changes, nosebleeds and unusual bleeding or bruising and shortness of breath.

Neurontin sales have been about 2.7 billion. Yet, many of the sales involved off label uses which were apparently promoted by drug sales personnel. This has resulted in lawsuits. In 2004 Pfizer plead guilty to charges of healthcare fraud (DOJ investigation). Corporate executives apparently pushed off label usage seeking increased sales profits. 80-90% of the profits for the drug were off-label. The fine imposed was the second-largest for health care fraud in the U.S. A new lawsuit was filed in October 2008 alleging misdeads beyond the original charges including deception, suppression of scientific truth, manipulating trial designs and making the drug appear more effective than it was.

To me, this is along the lines of other corporate issues of ethics. A focus on profit no matter the cost or result.

March Blog Update on Health

March-Chiropractic, Alternative Healthcare, Medical & Nutrition News:
by John H. Riggs, D.C., Alternative Chiropractic Solutions, 432-570-8792

References. Life Extension Magazine

Link to old blogspot in case you want to review any of the old entries: www.drriggs.blogspot.com.

Andropause: The male equivalent of menopause. Recently Harvard Scientists endorsed testosterone replacement in a book Testosterone for Life. Low testosterone creates andropause. Testosterone peaks about age 20 and then starts a steady decline. The symptoms include:

• Loss of muscle mass and strength
• Accumulation of belly fat
• Low bone density
• Anemia
• Increased type II diabetes
• Gradual erosion of libido and sometimes ED
• May also be a risk for mental decline.
• Cancer concerns: testosterone therapy has been thought to to increase or cause new prostate cancer risks. There appears to be little scientific report. What do we know? Low levels of testosterone may increase prostate cancer risk; high levels and treatment with testosterone do not increase the risk of prostate cancer; more physicians are coming around to recognize T therapy. A 2008 article in the Journal of National Cancer Institute found no relationship between prostate cancer and any of the hormones studied.
  

Reducing the Risk of Prostate Cancer:

• A study in 2008 showed no reduction in cancer risk with vitamin E and selenium.
• Supplementing with alpha tocopherol only reduces gamma tocopherol which is protective.
• Vitamin D can reduce cancer risk by reversing genetic changes.
• Omega 3 (fish oil) supplements reduces risk whereas omega 6 increases risk.
  [ 5-Loxin may reduce the inflammatory substances in diets with too high omega 6.
• Many plant foods are protective (broccoli, cauliflower, flaxseed, soy).
• Low testosterone increases prostate risk according to a Harvard study.
  

Improving Vitality, Sexual Function, and Prostate Health in Aging Men.

• Botanicals: maca, muira, puama, chrysin, nettle, ginger, and Norway spruce ligands.
• They may work by improving free testosterone and blocking conversion to estrogen.
  

Preventing Macular Degeneration (new theory)-macular degeneration causes cholesterol-containing lesions in the retina and is the leading cause of vision loss after age 65.

• Studies show low DHEA in those with MD.
• A hormonal theory has been hypothesized suggesting low hormonal levels allow cholesterol to accumulate with the restoration of hormonal levels and nutrients supporting eye health may help stop or reverse MD.

Maintaining Muscle with age: Being able to stay active and healthy as we age requires healthy muscles. Muscle mass declines with age affecting our ability to stay active. How can we help offset muscle loss?

• Exercise such as weight lifting helps maintain muscle mass. Staying active also helps.

Nutritional supplements help benefit exercise.o Whey protein helps muscle building
o Creatine helps with strength and lean tissue mass
o Glutamine helps preserve lean tissue and boots growth hormone
o Together the above with exercise help build strong muscles.


Excess Fructose in the Diet: especially HFSC (high fructose corn syrup.)

• Why is it a problem? Increased use of the produce has accompanied increased obesity and metabolic syndrome (central obesity, diabetes). High triglycerides, high blood pressure, fatty liver disease (non-alcoholic), AGEs (advanced glycation end products. Fructose is linked with insulin resistant diabetes. It also elevates uric acid, gout and kidney stone risks.
• Where do you find it? Sweetened carbonated soft drinks, packaged foods (cakes, cookies, jams, jellies, crackers), fruit juices, honey, table sugar.
• Nutritional counter measures: benfotiamine, ALA, carnosine, pyridoxamine, acetyl-L-carnitine, vitamin C and fish oils.
• Strategies for decreasing excess fructose. Avoid sweetened soft drinks and bottled teas. Stick to water, herbal teas and home brewed teas (green). Cut table sugar increase. Use stevia sweeteners. Read you product labels and avoid high-fructose corn syrup. Eat Mediterranean type diet with grains, fresh veggies, and fish.
  

Optimizing Bone Strength:

• Risk factors: female, postmenopausal, older, white or Asian race, diabetic or metabolic syndrome, underweight, sedentary and smoker.
• What you can do? Collagen calcium chelate and dried plumb improves bone strength. Weight bearing exercise-weights. Reduce controllable risk factors: diabetes/metabolic syndrome, weight, become more active and quit smoking.
  Biphosphate Drugs: widely prescribed but with potentially serious side effects such as bone decay of the jaw, irregular heart rhythm (stroke risk).
  

Miscellaneous Nutrition News:

• Black raspberries may reduce risk of cancer.
• Boswellia (5-Loxin) improves osteoarthritis symptoms (anti-inflammatory). I like the combination of glucosamine, boswellia and fish oils. Some supplements such as osteo-biflex come with boswellia and glucosamine.
• Green tea extract improves glucose control.
• Curcumin (tumeric) may improve cold sores.
• Losing sleep may encourage inflammation related diseases.
• Vitamin D may help prevent multiple sclerosis. Deficiency raises the risk of hip fractures.
• Flax seed extract reduces urinary symptoms in males
• Goji berry enhances energy and well-being.
• Quercetin may help protect agains the flu.
• Lower levels of EPA may increase risk of mortality in older people.
• Resveratrol found in red wine protects against atherosclerosis.
• Fish oils keep arteries supple.
• B3 nicotinamide helps offset memory loss.
• Vitamin E reduces inflammation.
• L-carnitine decreases LDL in diabetics.
• Selenium may slash bladder cancer risk in women.
  
  

February/March Blog on Aging and Nutrition

Aging

It's a bummer getting old. As we age, our body effects many changes, most undesirable. Here are the changes your body goes through as you age and some things you can do to help it.

• SKIN: Your skin loses its strength and elasticity due to degeneration in the connective tissue (collagen and elastin). This sets the stage for wrinkles, folds and furrows. What can you do: limit exposure to the sun, use sunscreen. If you smoke, quit! Make sure you use lotions to keep your skin moist and lubricated. There are many cosmetics available to help reduce and repair the damage of aging and help reduce wrinkles. Stay hydrated with moisturizers and drinking plenty of water.
• MIND: mental acuity declines with age. Physical activity and mental activity (reading, puzzles, games, crosswords, etc.) may help offset the decline and decrease the risk of Alzheimer's. Anesthesia for surgery increases the risk for early Alzheimer's. B-vitamins may also offset the risk of Alzheimer's as well.
• VISION: Acuity deceases in your 40s. Macular degeneration and cataracts may develop as we age. Vitamin supplements such as high levels of anti-oxidants such as Vitamin E and C and beta carotene with zinc may help reduce macular degeneration risks. UV-shielded sunglasses also reduce cataract risk. New treatments are available for wet forms of macular degeneration.
• BONES: bone mass peaks at age 35. Post menopausal women, andropausal men, inactive individuals, and those having used steroids extensively are all at risk of osteopenia or osteoporosis. Weight bearing exercises can help strengthen bones and increase density. Consider weight lifting, walking type exercises. Nutritionally, make sure you get enough calcium and vitamin D. After age 50, 1200 mg of calcium/day and 400 IU of vitamin D (from 51-70, then increase to 600 after 70). We also lose .4 inches every 10 years after age 40, so by 70 you will likely have shrunk over an inch.
• JOINTS: weight bearing joints and joints we've overworked often become osteoarthritic as we age-knees, spine, hands, etc. Exercises to strengthen the quadriceps will help the knees. Range of motion exercises will also help. Nutritionally, I like to put my patients on Osteo-biflex (glucosamine with boswellic acids which is also know as 5-Loxin) and fish oils. This combination helps with cartilage health and inflammation. I have seen this combination work as good as the prescription NSAIDS. More severe cases may require medical intervention in the form of steroid injections or lubricant injections (Hyalgan or Synivisc) and in the most serious cases, joint replacement. Heat may help some joints while others do better with ice depending on inflammation and swelling.
• MUSCLES: muscle mass decreases significantly by age 60 and is replaced by fat. Weight lifting and aerobic exercise (walking, treadmill, elliptical, jogging) can help stave off this decline and build muscle. Muscle burns more fat. More muscle also keeps skin more taut.
• DIGESTION: your stomach produces less acid as you age making B12 absorption more difficult. Digestive enzymes may help. Fiber to improve diminishing intestinal motility is also important-men need 38 grams and women need 25 grams. Supplements, high-fiber cereals, certain vegetables, beans, etc. all help with fiber. Taste buds decrease at age 40 in women and 50 in men. Smell also diminishes, especially after 70.
• CARDIOVASCULAR: Your heart loses its ability to pump large amounts of blood quickly. B12 to offset anemia (and neurological problems) after 50 and folate to reduce homocysteine levels is necessary. Decrease sodium intake, eat at least 2 servings of fish (preferably cold water) a week (omega 3 FAs), decrease unhealthy trans fatty acids. 30 minutes of daily brisk exercise raising the heart rate. Increase fiber intake such as oatmeal. If you are taking statin drugs (Lipitor, etc.) supplement with CoQ10-100-200 mg/day, chewable.
• SEXUAL ACTIVITY: hormonal, health and cardiovascular decline may lead to loss of interest or function. Medications may help. Testosterone supplementation may help males.
• MISCELLANEOUS: hand grip strength decreases, nerve cells mass decreases and the number of nerve cells decrease which may cause spinal cord and brain atrophy. Some loss of nerve coating may occur slowing nerve transmission. Hearing starts declining about age 50.

NUTRITION:

• NSAIDs-traditional non-steroidal anti-inflammatories are enzyme inhibitors (Cox 1 and Cox 2). Short-term inhibition of these beneficial enzymes (acute stage) is not dangerous. However, long-term use results in gastric erosions or ulceration and can be dangerous. There are also side effects from long term inhibition of the COX 2 enzyme in the form of heart disease, heart attack and stroke. About 80% of serious stomach problems come without warning, with risk factors if you've had ulcers, consume alcohol regularly, take other medications with NSAIDs, use steroids or blood thinners, take more than the recommended dosage and are over 60 years of age.
• Inflammation is connected to a lot of health problems: diabetes, cardiovascular disease, osteoarthritis, Alzheimer's and cancers.
• NUTRITIONAL SOLUTIONS: Omega 3 fatty acids or fish oils (EPA, DHA). We need a 1:1 to 4:1 range ration for omega 6 FAs to Omega 3 FAs. Consumption of Omega 3 FAs may decrease chronic pain and inflammation without the risks of gastric erosions. Fish, especially cold water, seafood, seaweed and fish oils are good sources. EPA in the Omega 3 has blood thinning characteristics and needs to be taken under supervision if taking blood thinners of any type (warfarin, coumadin, aspirin). Another supplement that seems to work well is Zyflamend which is available at health food stores. Many herbs possess anti-inflammatory properties: tumeric (Alzheimer's, liver problems, cancers), willow bark (effective to twice as effective as Motrin), Boswellia (hits multiple enzyme systems, effective for arthritis and muscle pain).
• Mediterranean Diet: the diet may reduce the risk of type 2 diabetes (adult onset) by 83%.
• Preventing Cognitive Decline: Berries and grapes. blueberry and grape seed extract, vinpocetine, phosphatidylserine, glycophosphocholine (GPC), uridine-5-monophosphate (UMP), ashwagandha, ginger, rosemary, hops, and the hormone prgnenolone may help protect brain tissue. Brain Healthy Diet: abundant fresh fruits and vegetables, beans, whole grains, nuts, lean protein while avoiding high fructose corn syrup, trans and hydrogenated fats, artificial sweeteners, gluten and dairy. Supplement with B vitamins, Omega 3 fatty acids, D3, calcium and magnesium.
• Glucosamine: long term use follow up studies show reduce knee joint replacements.
• Modified Citrus Pectin: demonstrates properties in blocking cancer cell aggregation, adhesion and metastasis and shows promise in chelating heavy metals.