Lifecare Chiropractic
James Bogash, DC
Amy Strock, DC
1830 S. Alma School Rd
Bldg 7, Ste 135
Mesa, AZ 85210
(480) 839-CARE (2273)
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Daily health info updates
January 2006 Newsletter
In this issue of To Your Health:
- Slowing Muscle Loss With Leucine
- Fewer Migraines With Feverfew
- Proof That Stress Makes You Sick
- For Children, Heavy Backpacks Are a Real Pain
- Protect Your Vision With Antioxidants
- Health Information: It's a Matter of Trust
- Increased Muscle Strength Reduces Risk of Metabolic Syndrome
- More Reasons Not to Smoke During Pregnancy
- A Little Bacteria May Be Good for You
Slowing Muscle Loss With Leucine
Sarcopenia, or loss of muscle mass, is a common byproduct of aging, usually beginning between the ages of 40 and 45. The exact cause of sarcopenia remains unknown, but scientists believe an imbalance in muscle-protein synthesis and breakdown that occurs as people age is responsible. Researchers in France now believe that the elderly may be able to reduce, or even prevent, age-related muscle loss by consuming a diet rich in leucine, an essential amino acid.
In the study, two groups of rats - one young, one elderly - were fed diets supplemented with leucine. Before going on the leucine-rich diet, the older rats had shown a pattern toward excessive protein breakdown after a meal. After being fed the leucine diet for 10 days, however, the older rats' patterns of muscle-protein breakdown and synthesis were "totally suppressed," and appeared almost identical to the patterns seen in the younger rats.
Leucine cannot be manufactured by the body, and as such must be ingested through dietary protein. Good sources of leucine include meat, dairy products, soy, and beans; leucine also is available as a dietary supplement. If you are concerned about losing muscle, talk to your doctor of chiropractic about choosing foods and supplements that are high in leucine and incorporating them into your diet. For more information, visit www.chiroweb.com/find/tellmeabout/nutrients.html.
Combaret L, Dardevet D, Rieu I, et al. A leucine-supplemented diet restores the defective postprandial inhibition of proteasome-dependent proteolysis in aged rat skeletal muscle. Journal of Physiology, December 2005;569:489-499.
Fewer Migraines With Feverfew
According to previously published studies, up to 28 million Americans suffer at least one migraine headache each year; 25 percent of people with migraines suffer at least one per week. Various over-the-counter medications have been implemented over the years to treat migraines, but they are not always effective, and sometimes produce unwanted side-effects. New research suggests that an extract of feverfew, a popular herbal remedy, may help reduce the frequency of migraines safely and effectively.
In this randomized, controlled study, 170 migraine patients were divided into two groups. One group took a feverfew extract three times per day for 16 weeks; the other group took a placebo. Patients who took the feverfew extract experienced an average of 1.9 fewer migraines per month, whereas patients given the placebo experienced a decrease of only 1.3 migraines per month. Interestingly, more patients in the placebo group reported suffering possible medication-related adverse side-effects compared to those given the active herbal extract.
Migraines may be triggered by myriad causes - some physical, some environmental, and some psychological. If you suffer from migraines, speak with your doctor of chiropractic to see if he or she can help determine the cause of your condition and provide relief from the pain. For more information, visit www.chiroweb.com/find/tellmeabout/headaches.html.
Diener HC, Pfaffenrath V, Schnitker J, et al. Efficacy and safety of 6.25 mg tid feverfew CO2-extract (MIG-99) in migraine prevention - a randomized, double-blind, multicentre, placebo-controlled study. Cephalalgia, November 2005;25(11):1031-1041.
Proof That Stress Makes You Sick
It's no big secret that stress can have an effect on a person's immune system, but can excessive stress literally make you sick? Based on recently published animal research, Australian scientists believe the answer to that question is a definite "yes" - and they've discovered the substance responsible for making you sick.
The study was carried out on a group of genetically modified mice that were subjected to different types of stress. The researchers found out that under normal conditions, immune cells naturally produce small amounts of a hormone called neuropeptide Y, which activates TH1 cells (or "helper" cells) that seek out and destroy viruses and bacteria. Under extreme periods of stress, however, too much neuropeptide Y can be released into the bloodstream, which prevents TH1 cells from attacking pathogens even after they've been identified by the immune system.
While there is no escaping stress entirely, there are several ways to help reduce the amount we encounter on a daily basis. In addition, regular exercise, yoga, meditation, and other healthy lifestyle factors can all help lower stress levels to some degree. In addition, if you suffer from too much stress, talk to your doctor of chiropractic about ways to reduce the amount of stress in your life. For more information, visit www.chiroweb.com/find/archives/general/wellness/index.html.
Wheway J, Mackay CR, Newton RA, et al. A fundamental bimodal role for neuropeptide Y1 receptor in the immune system. Journal of Experimental Medicine, Dec. 5, 2005;202(11):1527-1538.
For Children, Heavy Backpacks Are a Real Pain
Almost every child and teenager uses a backpack to carry his or her books to and from school. Over the years, there has been much debate as to whether heavy backpacks may cause back and/or shoulder pain in children. Understanding how backpacks carry weight (and how backpacks are worn by children) can help identify the causes of such pain, which may lead to better backpack design and increased safety and comfort.
In a recent study, 10 children wore backpacks loaded to 0%, 10%, 20% or 30% of their body weight for 30 seconds to determine the amount of pressure under the backpack's shoulder straps. While wearing the backpacks, the children also reported whether they felt any pain and, if so, how severe the pain was.
Pressure beneath the shoulder straps was "significantly increased" when the backpack was loaded at 10% of the child's body weight or higher. Increased pressure also was associated with an increase in pain, and the pressures were higher on the right shoulder than the left shoulder. Over the long term, the authors noted that uneven backpack loads could alter the curvature of a child's spine and produce back pain.
Based on the results of the study, the authors offered four recommendations for children who wear backpacks:
- Backpacks should be positioned high on the back.
- Backpack straps should be worn over both shoulders.
- Weight in the backpacks should be minimized.
- Backpacks should have wide shoulder straps.
Doctors of chiropractic who treat children should advise their patients (and their patients' parents) about the importance of proper backpack use and keeping the weight in a child's backpack to a minimum. For more information, visit www.chiroweb.com/find/archives/pediatrics.
Macias BR, Murthy G, Chambers H, et al. High contact pressure beneath backpack straps of children contributes to pain. Archives of Pediatric and Adolescent Medicine, December 2005;159:1186-1187.
Protect Your Vision With Antioxidants
In the United States, a common cause of blindness in the elderly is age-related macular degeneration, or AMD. While the exact cause of AMD is unclear, many scientists believe that oxidative stress is a leading culprit. Previous research has shown that taking supplements high in antioxidants can slow the progression of AMD, but less is known about whether antioxidants - particularly those that come from food - can prevent AMD from occurring in the first place.
In this study, researchers in the Netherlands reviewed the dietary habits of more than 4,100 middle-aged people, all of whom completed a series of food questionnaires. The subjects were tracked for an average of eight years. During that time, 560 people in the study were diagnosed with AMD.
Comparison of the food questionnaires found that people who consumed foods high in four specific antioxidants - beta-carotene, vitamin C, vitamin E and zinc - were 35 percent less likely to develop AMD over the course of the follow-up period. On the other end of the scale, people who ate less than the regular amounts of these four nutrients were 20 percent more likely to develop AMD.
Various foods are high in antioxidants, including whole grains, vegetable oil, eggs and nuts (vitamin E); meat, poultry, fish and dairy products (zinc); carrots, kale and spinach (beta-carotene); and citrus fruits, fruit juices, green peppers and broccoli (vitamin C). If you are concerned about developing AMD, talk with your doctor of chiropractic about drawing up a diet plan containing foods high in these and other antioxidants. For more information, visit www.chiroweb.com/find/archives/nutrition.
Van Leeuwen R, Boekhoorn S, Vingerling JR, et al. Dietary intake of antioxidants and risk of age-related macular degeneration. Journal of the American Medical Association, Dec. 28, 2005;294(24):3101-3107.
Health Information: It's a Matter of Trust
Only a decade ago, most people relied on their local doctor to get the latest health news and information. Thanks to the Internet, that situation has become a thing of the past, as health information of every shape and size is now literally at a person's fingertips. How reliable is that information, and who do people trust more - their doctor, or the Internet? That's the question researchers in the United States recently attempted to answer.
In the study, scientists interviewed more than 6,300 adults about their use of various sources (the Internet, radio, television, etc.) for health information. In addition to rating their level of trust for each source, they were asked which source they would go to for information on a specific condition (cancer), and where they actually went to look for information.
More people reported trusting their doctor more than any other source; 62.4 percent of the respondents said they trusted the information provided by physicians "a lot," compared to just 23.9 percent of information on the Internet. However, when they were asked where they went to first for information on cancer, 48.6 percent reported using the Internet versus 10.9 percent who reported going to a health care provider.
As this study shows, health care providers are still the most trusted source of health information available - but they're not always the primary source of information. It is important that all health care providers do what they can to maintain that level of trust with their patients. Doing so improves communication between doctors and patients, makes patients feel more empowered about the care they receive, and makes for a greater relationship for all parties involved.
Hesse BW, Nelson DR, Kreps GL, et al. Trust and sources of health information. Archives of Internal Medicine, Dec. 12/26, 2005;165:2618-2624.
Increased Muscle Strength Reduces Risk of Metabolic Syndrome
The benefits of exercise are well-known. In addition to increasing one's strength and endurance, exercise - specifically, resistance-type exercise - lowers the risk of heart disease and high blood pressure, and can help reduce body weight. A new study also suggests that increasing muscle strength with resistance exercises can lower a person's risk of developing metabolic
In the study, more than 3,200 men (ages 20 to 80) who did not have metabolic syndrome had their fitness levels measured using leg-press, bench-press and treadmill tests. Follow-up tests were conducted an average of 6.7 years after the initial series of tests. During the follow-up period, 480 men were diagnosed with metabolic syndrome.
Men who demonstrated the greatest muscle strength were much less likely to be at risk of developing metabolic syndrome than men with the lowest muscle strength. Overall body weight did not appear to be a contributing factor, as men with a normal body mass index were 44 percent less likely to suffer from metabolic syndrome, and men considered overweight or obese were 39 percent less likely to be at risk.
Exercise plans come in all shapes and sizes. Some are designed primarily to increase muscle mass; others improve overall muscle tone; and still others target weight loss and reductions in body fat. If you are interested in improving your fitness levels, talk with your doctor of chiropractic about designing an exercise program that's right for you. For more information, visit www.chiroweb.com/find/archives/sports/exercise.
Jurca R, Lamonte MJ, Barlow CE, et al. Association of muscular strength with incidence of metabolic syndrome in men. Medicine & Science in Sports & Exercise, November 2005;37(11):1849-1855.
More Reasons Not to Smoke During Pregnancy
For decades, women have been cautioned not to smoke while pregnant. Not only is smoking unhealthy for an expectant mother, it can cause a variety of problems for her developing child, ranging from low birth weight to asthma, learning disabilities and behavioral problems. New research has shown that smoking during pregnancy can cause severe physical deformities as well, and that the more a woman smokes while pregnant, the more likely she is to give birth to a child with excess, webbed or missing fingers and toes.
In the largest study of its kind, researchers examined the records of more than 6.8 million live births in the United States during 2001 and 2002. They found 5,171 children who were born with some type of digital anomaly, such as excess toes or webbed fingers, in which the mother smoked during pregnancy but did not suffer from other medical complications. When compared to a control group of normal births, the study authors found that pregnant women who smoked between one and 10 cigarettes per day increased the risk of having a child born with a toe or finger deformity by 29 percent. Smoking 11 to 20 cigarettes per day increased the risk 38 percent; smoking 21 or more cigarettes per day increased the risk 78 percent.
The sooner a mother stops smoking during her pregnancy, the better it will be for both her and her baby. If you currently smoke, it's not too late to talk to your doctor about ways to quit - or at least cut down - smoking while pregnant. For more information on ways to have a safe and healthy pregnancy, visit www.chiroweb.com/find/archives/women/pregnancy.
Man LX, Chang B. Maternal cigarette smoking during pregnancy increases the risk of having a child with a congenital digital anomaly. Plastic & Reconstructive Surgery, January 2006;117(1):301-308.
A Little Bacteria May Be Good for You
According to the National Institutes of Health, respiratory infections (such as the common cold) and gastrointestinal problems are two of the leading causes of workplace absence. Shift workers appear to be more susceptible to these types of illnesses than other workers. Finding ways to improve the health of shift workers can not only increase productivity in the workplace, but save billions of dollars each year in terms of time missed from work and other costs.
In this randomized, controlled trial, 262 shift workers at a packaging company were assigned to take a drink containing Lactobacillus reuteri, a type of probiotic known to boost immune system function, or a placebo drink every day for 80 days. A total of 181 workers completed the study.
More than 26 percent of the workers taking the placebo drink took sick leave during the course of the study, compared to just 11 percent of workers taking the probiotic drink. The probiotic appeared even more effective in employees who worked the night shift; no night-shift workers taking the probiotic drink called in sick during the study, compared to 33 percent of those given the placebo.
While Lactobacillus reuteri occurs naturally in the body, it is also available as a dietary supplement, either alone or in combination with other friendly bacteria. If you frequently suffer from colds and other ailments, talk to your doctor of chiropractic about how you can incorporate L. reuteri and other foods that help your immune system function better into your diet. For more information, visit www.chiroweb.com/find/archives/nutrition.
Tubelius P, Stan V, Zachrisson A. Increasing work-place healthiness with the probiotic lactobacillus reuteri: a randomised, double-blind placebo-controlled study. Environmental Health, November 2005;4(25).
Back pain is an extremely common condition; by most estimates, 80 percent of all people experience it at some point in their lives. Chronic low back pain is an especially common disorder. Evidence suggests that using rehabilitation techniques to treat low back pain patients is more effective than doing nothing. The question is, which types of rehabilitation work best?
In this randomized, controlled trial, 212 people with chronic low back pain were assigned to one of four groups: active physical exercise, cognitive behavioral therapy, a combination of the two therapies, or no treatment. Patients undergoing active physical exercise rode a bicycle and performed back exercises to improve fitness levels and increase back strength, while patients used cognitive behavioral therapy to help them cope with the pain and overcome their reluctance to perform physical activities.
At the end of the trial, patients in all of the treatment groups saw an improvement in function and a reduction in pain levels compared to the group that received no treatment. In addition, the ability to perform certain physical tasks improved in patients who received active physical exercise or combined therapy, but not cognitive behavioral therapy.
While exercise and cognitive therapy appear effective in helping to rehabilitate people with low back pain, they are by no means the only therapies available. Your doctor of chiropractic can draw up a treatment program that combines chiropractic adjustments with techniques such as those listed above to provide a safe, effective form of rehabilitation. For more information on the methods doctors of chiropractic use in the treatment of low back pain, visit www.chiroweb.com/find/archives/musculoskeletal/backpain.
Smeets RJEM, Vlaeyen JWS, Hidding A, et al. Active rehabilitation for chronic low back pain: cognitive-behavioral, physical, or both? First direct post-treatment results from a randomized controlled trial. Musculoskeletal Disorders Jan. 20, 2006;7:5.
Consider the grapefruit. While most people know grapefruit is good for you, they still prefer to eat other citrus fruits because of grapefruit's bitter taste. A new study published in the Journal of Agricultural and Food Chemistry has elevated the status of the lowly grapefruit to new heights by showing that it can reduce cholesterol levels in the blood significantly, which helps to lower the risk of other conditions that could lead to heart disease.
The study involved 57 postoperative heart bypass patients who had high levels of triglycerides in the blood. The patients were divided into three groups. All three groups followed a standard anti-atherosclerosis diet for 30 consecutive days. In two of the groups, patients also consumed one white or red grapefruit each day. The third group did not receive any grapefruit and served as a control population.
While eating either kind of grapefruit appeared to reduce cholesterol levels, the cholesterol-lowering effects were much greater among patients who consumed red grapefruit. In red grapefruit patients, total cholesterol levels were reduced 15.5 percent compared to the control patients, and total triglyceride levels were reduced more than 17 percent.
There are a number of ways to reduce your risk of heart disease. One of the easiest ways is eat a diet high in grapefruit and other foods that are high in antioxidants, which can lower cholesterol levels and provide other benefits that will keep your heart healthy. Make sure to talk to your doctor of chiropractic about antioxidant-rich foods as part of a balanced diet. For more information, visit www.chiroweb.com/find/archives/nutrition.
Gorinstein S, Caspi A, Libman I, et al. Red grapefruit positively influences serum triglyceride levels in patients suffering from coronary atherosclerosis: studies in vitro and in humans. Journal of Agricultural and Food Chemistry, ASAP article (doi:10.1021/jf058171g), published online Feb. 3, 2006.
"Out of sight, out of mind." It's an old phrase that can apply to a lot of situations. A recent study shows that this phrase can easily be applied to the number of candies a person eats at work, with people being more likely to consume more candy per day when it's in plain sight and within easy reach.
In the study, 40 adult workers (all female) volunteered to take part in a four-week study of chocolate consumption from an office candy dish. In one phase of the study, 30 Hershey's chocolate kisses were placed either on the volunteer's desk, or 6.5 feet away (but clearly visible). In the second phase, the candies were placed in covered bowls that were either clear or opaque, again on the volunteer's desk or 6.5 feet away.
People ate an average of 2.2 more candies each day when they were visible compared to being hidden, and 1.8 candies more per day when they were on the person's desk compared to 6.5 feet away. While this may not seem like much, consider that one Hershey's kiss contains approximately 25 calories. Over a five-day work week, this could add up to 275 extra calories to a person's diet, not to mention the extra sugar and fat due to candy consumption.
While the results of this study don't mean the end of the workplace candy dish, they do mean that the closer and more visible food is, the more likely a person is to eat a lot of it. If you're going to eat snacks at work, why not snack on healthy foods such as fruits and vegetables, or items that have fewer calories and are low in fat and sugar? For more information, visit www.chiroweb.com/find/archives/nutrition/foods.
Wansink B, Painter JE, Lee Y-K. The office candy dish: proximity's influence on estimated and actual consumption. International Journal of Obesity, advance online publication (doi: 10.1038/sj.ijo.0803217), published Jan. 17, 2006.
Van Leeuwen R, Boekhoorn S, Vingerling JR, et al. Dietary intake of antioxidants and risk of age-related macular degeneration. Journal of the American Medical Association, Dec. 28, 2005;294(24):3101-3107.
Health Information: It's a Matter of Trust
Only a decade ago, most people relied on their local doctor to get the latest health news and information. Thanks to the Internet, that situation has become a thing of the past, as health information of every shape and size is now literally at a person's fingertips. How reliable is that information, and who do people trust more - their doctor, or the Internet? That's the question researchers in the United States recently attempted to answer.
In the study, scientists interviewed more than 6,300 adults about their use of various sources (the Internet, radio, television, etc.) for health information. In addition to rating their level of trust for each source, they were asked which source they would go to for information on a specific condition (cancer), and where they actually went to look for information.
More people reported trusting their doctor more than any other source; 62.4 percent of the respondents said they trusted the information provided by physicians "a lot," compared to just 23.9 percent of information on the Internet. However, when they were asked where they went to first for information on cancer, 48.6 percent reported using the Internet versus 10.9 percent who reported going to a health care provider.
As this study shows, health care providers are still the most trusted source of health information available - but they're not always the primary source of information. It is important that all health care providers do what they can to maintain that level of trust with their patients. Doing so improves communication between doctors and patients, makes patients feel more empowered about the care they receive, and makes for a greater relationship for all parties involved.
Hesse BW, Nelson DR, Kreps GL, et al. Trust and sources of health information. Archives of Internal Medicine, Dec. 12/26, 2005;165:2618-2624.
Increased Muscle Strength Reduces Risk of Metabolic Syndrome
The benefits of exercise are well-known. In addition to increasing one's strength and endurance, exercise - specifically, resistance-type exercise - lowers the risk of heart disease and high blood pressure, and can help reduce body weight. A new study also suggests that increasing muscle strength with resistance exercises can lower a person's risk of developing metabolic
In the study, more than 3,200 men (ages 20 to 80) who did not have metabolic syndrome had their fitness levels measured using leg-press, bench-press and treadmill tests. Follow-up tests were conducted an average of 6.7 years after the initial series of tests. During the follow-up period, 480 men were diagnosed with metabolic syndrome.
Men who demonstrated the greatest muscle strength were much less likely to be at risk of developing metabolic syndrome than men with the lowest muscle strength. Overall body weight did not appear to be a contributing factor, as men with a normal body mass index were 44 percent less likely to suffer from metabolic syndrome, and men considered overweight or obese were 39 percent less likely to be at risk.
Exercise plans come in all shapes and sizes. Some are designed primarily to increase muscle mass; others improve overall muscle tone; and still others target weight loss and reductions in body fat. If you are interested in improving your fitness levels, talk with your doctor of chiropractic about designing an exercise program that's right for you. For more information, visit www.chiroweb.com/find/archives/sports/exercise.
Jurca R, Lamonte MJ, Barlow CE, et al. Association of muscular strength with incidence of metabolic syndrome in men. Medicine & Science in Sports & Exercise, November 2005;37(11):1849-1855.
More Reasons Not to Smoke During Pregnancy
For decades, women have been cautioned not to smoke while pregnant. Not only is smoking unhealthy for an expectant mother, it can cause a variety of problems for her developing child, ranging from low birth weight to asthma, learning disabilities and behavioral problems. New research has shown that smoking during pregnancy can cause severe physical deformities as well, and that the more a woman smokes while pregnant, the more likely she is to give birth to a child with excess, webbed or missing fingers and toes.
In the largest study of its kind, researchers examined the records of more than 6.8 million live births in the United States during 2001 and 2002. They found 5,171 children who were born with some type of digital anomaly, such as excess toes or webbed fingers, in which the mother smoked during pregnancy but did not suffer from other medical complications. When compared to a control group of normal births, the study authors found that pregnant women who smoked between one and 10 cigarettes per day increased the risk of having a child born with a toe or finger deformity by 29 percent. Smoking 11 to 20 cigarettes per day increased the risk 38 percent; smoking 21 or more cigarettes per day increased the risk 78 percent.
The sooner a mother stops smoking during her pregnancy, the better it will be for both her and her baby. If you currently smoke, it's not too late to talk to your doctor about ways to quit - or at least cut down - smoking while pregnant. For more information on ways to have a safe and healthy pregnancy, visit www.chiroweb.com/find/archives/women/pregnancy.
Man LX, Chang B. Maternal cigarette smoking during pregnancy increases the risk of having a child with a congenital digital anomaly. Plastic & Reconstructive Surgery, January 2006;117(1):301-308.
A Little Bacteria May Be Good for You
According to the National Institutes of Health, respiratory infections (such as the common cold) and gastrointestinal problems are two of the leading causes of workplace absence. Shift workers appear to be more susceptible to these types of illnesses than other workers. Finding ways to improve the health of shift workers can not only increase productivity in the workplace, but save billions of dollars each year in terms of time missed from work and other costs.
In this randomized, controlled trial, 262 shift workers at a packaging company were assigned to take a drink containing Lactobacillus reuteri, a type of probiotic known to boost immune system function, or a placebo drink every day for 80 days. A total of 181 workers completed the study.
More than 26 percent of the workers taking the placebo drink took sick leave during the course of the study, compared to just 11 percent of workers taking the probiotic drink. The probiotic appeared even more effective in employees who worked the night shift; no night-shift workers taking the probiotic drink called in sick during the study, compared to 33 percent of those given the placebo.
While Lactobacillus reuteri occurs naturally in the body, it is also available as a dietary supplement, either alone or in combination with other friendly bacteria. If you frequently suffer from colds and other ailments, talk to your doctor of chiropractic about how you can incorporate L. reuteri and other foods that help your immune system function better into your diet. For more information, visit www.chiroweb.com/find/archives/nutrition.
Tubelius P, Stan V, Zachrisson A. Increasing work-place healthiness with the probiotic lactobacillus reuteri: a randomised, double-blind placebo-controlled study. Environmental Health, November 2005;4(25).
James Bogash, DC and Amy Strock, DC
1830 S. Alma School Rd, Bldg 7, Ste 135, Mesa, AZ 85210
(Alma School Road, just south of the Superstition Freeway/Highway 60)
Chiropractic Health Care Chandler, Mesa, Gilbert & Tempe, Arizona
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