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Too Much TV Is Bad News For Your Lungs?

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You’ve probably heard that too much time spent watching television can contribute to obesity, and that too much time spent anywhere without moving (for example, on a plane) can elevate the risk of a blot clot – but what about too much television time leading to a potentially fatal blot clot in the lungs? That’s the suggestion emerging from a recent study that tracked 85,000 adults (ages 40-79) for 19 years to determine how overall daily television time influenced the development of a pulmonary embolism.

According to study findings, adults who reported watching five or more hours of TV a day were 2.5 times more likely to die of a clot compared to adults who reporting watching two-and-a-half hours or less of television daily.

The study authors suggest several ways to reduce the risk of a blood clot, one of which sounds distinctly healthier than the other: Get up from the couch periodically to stretch your legs / body; or reduce the amount of time you spend watching TV, which presumably will give you more time to spend in more active, blood-clot-inhibiting pursuits. We’ll go with the latter and encourage you to watch less TV and use the time for health-promoting physical activity. Talk to your doctor for more information about the danger of pulmonary embolism and other ways to reduce your risk.

The Most Important Vitamin You’ve Never Heard Of

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More than 100 million Americans suffer from preventable diseases such as osteoporosis, diabetes and heart disease.1-3 As a health care provider, my goal is to help patients regain their health, but that isn’t always easy.

Suboptimal diets, such as the Standard American Diet (SAD), lead to various micronutrient deficiencies, which we often seek to address through supplementation. For example, many doctors recommend vitamin D and calcium for bone and heart health. But what if there were more to the story? There is.

The Discovery of Vitamin K2

If you look on the label of many multivitamins, you’ll see vitamin K, but it will likely be in the form of K1, or phylloquinone – a form found most often in leafy greens and cruciferous vegetables. What you won’t find in most multivitamin supplements is vitamin K2, or menaquinone. This form of vitamin K is found in organ meats from healthy animals; cheeses such as brie and gouda; and natto, a traditional Japanese food made from fermented soybeans.

A researcher named Henrik Dam first discovered vitamin K1 in 1929 while he was studying young chickens on a cholesterol-free diet. After three weeks, Dam noticed the chickens developed hemorrhages and their blood would not coagulate. By 1935, Dam had proposed the existence of vitamin K (from the Danish word koagulation), but it wasn’t until the 1970s that researchers realized there was another form of vitamin K, subsequently called K2 or MK-2.4

In the past 40 years, researchers have realized vitamin K2 is responsible for activating, or carboxylating, vitamin K-dependent proteins (VKDPs) such as osteocalcin and matrix Gla-protein. When fully carboxylated, osteocalcin attracts calcium into the bones and teeth. Matrix Gla-protein (MGP) helps to prevent vascular calcification by pulling calcium out of soft tissues, including arteries and veins.

Without a sufficient source of K2, both osteocalcin and MGP can remain partially uncarboxylated or completely uncarboxylated, allowing calcium to deposit in the blood vessels, rather than the bone, where we need it the most.

Vital Support for Bone and Heart Health

A number of recent studies have linked poor vitamin K2 status with osteoporosis and heart disease. The Rotterdam Study, a population-based 10-year study following 4,807 subjects, showed a 50 percent reduced mortality rate in the high menaquinone intake group as opposed to the control group.5 Other studies on postmenopausal women have shown a inverse correlation between menaquinone intake and risk of cardiovascular calcification.6

Additionally, a 2010 meta-analysis published in the British Journal of Medicine suggests calcium supplements can actually increase cardiovascular disease risk, causing a potentially “large burden of disease in the population.”7

Roughly 50 percent of Americans take supplemental calcium and 37 percent use supplemental vitamin D; and yet 10 million Americans suffer from osteoporosis and another 44 million have low bone density, placing them at an increased risk of fracture.8-10 Vitamin D supplementation, especially in large quantities, can amplify the absorption of calcium from the intestines and deliver it to the bloodstream, increasing the risk for calcification.

Many people are deficient in vitamin D, which makes it hard to avoid supplementation; especially given the wide influence that vitamin D has on human health. As a result, many experts recommend a combination of vitamin D and K2 supplementation to fully carboxylate osteocalcin and MGP.

Unfortunately, encouraging your patients to eat enough K2 can prove difficult, especially if they are unwilling to eat natto, which has been described as both “an acquired taste” and a “slimy superfood.”11 For this reason, many practitioners rely on vitamin K2 supplementation.

Just the Start of the Story

Hopefully by now you’ve realized the importance that vitamin K2 can play in skeletal and cardiovascular health, but the power of K2 doesn’t stop there. Could vitamin K2 be your missing link to help fight diabetes? Does K2 play a role in male testosterone production? Find out the answers to these questions in subsequent issues, where we’ll discuss the significance of vitamin K2 in metabolism, aging, diabetes, fertility, neurodegenerative diseases, cancer, and so much more. It’s the one vitamin that should not be overlooked.

Is Hight Stress Worse Than Saturated Fat?

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We’ve all heard by now about the profound benefits of a healthy diet and the profound negative consequences of a high-stress lifestyle. But which is more important in terms of your overall health and wellness? According to recent research, stress is the first issue to address. Here’s why.

A study tracked nearly 60 women who ate a meal high in saturated fats (fatty meats, high-fat dairy, etc.) and then two weeks later, ate a meal low in saturated fats. Meals were similar in other nutritional aspects, such as calories, carbohydrates and protein. Before each meal, the women completed a questionnaire that gathered data on depressive symptoms and daily stressors in the previous 24 hours. Researchers also took blood samples to assess inflammation (a marker of stress) before and after each of the two meals.

Women who reported low levels of stress before eating the high-saturated-fat meal experienced higher levels of inflammatory markers after eating the saturated fat meal compared to eating the unsaturated fat meal. However, for women with high levels of pre-meal stress, even eating the “healthier” (low-saturated-fat) meal did little to reduce their initial inflammatory markers.

 

Maximizing Your Chiropractic Experience

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Back pain – the very words send a chill down your spine. Pun intended. The first thought many people have when they hear those words is, “chiropractor.” Maybe they have personally used chiropractic to recover from episodes of back pain or know of someone who has.

The most important part of maximizing your experience is ensuring you choose the best chiropractor for your needs. When looking for a chiropractor, a good place to start is to ask your primary care physician or spine specialist for the names of chiropractors they work with personally. It also helps to ask friends, co-workers and neighbors for recommendations. It is such a highly personalized relationship you will have with your doctor, and getting a first-hand referral is the best way to ensure success. Not all chiropractors offer the same services or have the same level of expertise. Find the individual style and communication skills of the doctor that best relates to you. Is the chiropractor friendly and courteous? Does the chiropractic doctor truly listen and relate to your situation? Does the chiropractor fully answer all your questions? Do you feel rushed or hurried during the initial evaluation and first several treatments? Do you feel comfortable talking with the chiropractor? Selecting any health care professional for treatment is something that should be done with care. Do not feel compelled to be treated by the first chiropractic doctor you visit. Many people interview several chiropractors before finding one best suited to treat their condition.

Most chiropractors offer equipment that can help improve your quality of life and assist with activities of daily living such as bending, lifting, twisting, exercising, sleeping, etc. Ask your chiropractor about purchasing spinal support belts to help when lifting objects or working on your feet for long hours. Orthotic foot supports are very prevalent in moist chiropractic offices and this is a cost effective way to help sore feet, achy muscles, and fatigued lower backs. Braces and wraps can be used for arm and leg problems such as knee and elbow pain. Most doctors offer hot or cold packs for home use and topical analgesic pain relief lotions that are more effective than over the counter options. Make sure you ask your doctor about using some of these devices to maximize your progress. If you don’t see them offered, simple ask them to order some for you or begin selling them to patients. Many insurance companies will cover the expense of these products in conjunction with proper documentation and rehabilitation programs from your chiropractor.

Dietary and nutritional supplements are an integral part of many chiropractic offices. Doctors of Chiropractic realize that extra weight on your body adds to additional stresses on your spine. This additional weight makes you biomechanically more susceptible to injury and greater risk for health problems. Not to mention the emotional pain associated with being overweight and the underlying desire to look our best. Starting a weight loss program under the supervision of a healthcare professional has a greater likelihood of long term success. Ask your doctor about nutritional supplements that may be helpful in reaching your intended goal. If your doctor does not carry supplements, bring in ones you are planning to take and ask their advice. When you walk into a health food store it can be overwhelming where to begin in choosing the best product for you. Simply ask your chiropractor to solidify your decision or the recommendation made by the health food store. Do you suffer from arthritis or other chronic inflammatory conditions? There are many supplements to help the symptoms of pain and inflammation associated with arthritis. Schedule a consultation with your chiropractor to discuss exercises and supplements that are safe and beneficial for your individual condition.

Chiropractors are experts at analyzing posture and how it relates to spinal problems. They are trained in the art of detection, function, and restoration. A doctor of chiropractic searches for the problems that exist underneath poor posture and its effect on quality of life movement dysfunction. By analyzing spinal curvatures and alignment, the doctor searches for the problems that contribute to the postural pattern and develops a strategy of correction. Outward muscular postural changes add up to changes in spinal and nervous system function. Your brain must now adapt to these altered posture patterns which leads to chronic movement dysfunctions increasing the likelihood of future injury. Based on individual needs your chiropractor can design a program of correction for you to help improve posture. Targeted exercises and movements will be designed to optimize muscular efficiency so you are less prone to fatigue. Poor posture leads to inefficient movement patterns which increase muscular fatigue, decreases endurance and stresses the energy systems of your body. In essence you are tired and achy all the time, which does not bode well for exercise. Poor energy systems decrease your metabolic rate which increases your chances of storing more body fat. Decreased metabolic rate means your body cannot maximize burning fat for fuel so it stays right where you don’t want it; hips, thighs and belly. It is a vicious cycle that builds over time. The lesson here is that posture and weight control go hand in hand.

Working hand in hand with your doctor of chiropractic is the perfect solution to help with your long term goals. Reach out and ask for their guidance and you will be surprised at how much they can benefit you outside of helping back pain.

Five Things You Can Do To Boost Your Mood

Your mood is something that affects many aspects of your health from your heart to your thyroid to your sleep cycle to your menstrual cycle. So, as the daylight hours start to wane this winter season, how can you keep your mood elevated?
There are five easy ways to keep your mood elevated this winter season:
  1. Stay in touch with your loved ones
  2. Keep touching your furry friends
  3. Light therapy isn’t a thing of the past
  4. Keep your kitchen stocked full of vegetables and avoid sugars
  5. Keep your body moving throughout the winter season

Social support is something that is important in managing our mood. When we are surrounded by friends and loved ones, we manage our stressors and mood triggers better. Try to focus your time and energy on your friends and loved ones who are positive. If you are not in the best mood, don’t spend more time with people who are negative in your life. When you are feeling down, that is the time to find people who lift you up…not bring you down. I know that during the holiday season, there are a lot of social obligations, but just remember that you are the most important obligation and if you are already feeling low, find those who are uplifting to spend time with until your mood is better. You deserve to feel loved and cherished, so find those who make you feel this way to spend time with for the time being.

Pets and animals seem to cheer people up and so if you are an animal person, you should spend time with your pet or spend time with your friends who have pets. Studies suggest that pets bring joy and those with pets feel happier.

I know that many of you have heard of light therapy during the winter season for seasonal affective disorder. If you have that, you should check with your doctor for support and potentially discuss the option for counseling. But if your main issue is the lack of light during winter time, you should look into investing in light therapy at home. If you have a healthcare account, ask your doctor to see if you can use that to get reimbursed for the machine to use at home.

What we eat can trigger our brain to secrete different chemicals. So, if you eat a diet high in antioxidants, minerals and vitamins in the form of vegetables and avoid sugars, your mood will likely be more stable. Many of my patients find that a diet rich in vegetables and low in processed foods and sugars help their mood quite a bit. But if you are depressed, the safest thing is to first see your doctor about it but in the interim, eating clean and healthy will only help.

Finally, exercise is always helpful for mood because when you exercise, you release more endorphins and helps to trigger better mood. If you are stressed and busy, exercise doesn’t mean you have to go to the gym. You can even go on walks and hikes with your buddies…this way you can combine tip number one and five together and you can spend time with loved ones while exercising.

At the end of the day, the most important thing is to find support and ask for help when you need it. Your doctor cares about you…let him/her help you find some way for you to feel better because sometimes you need stronger options to help with low mood, so make sure to see your doctor to make sure you’re OK. But in the interim, these five tips should help you keep your mood up throughout these winter months.