Lifecare Chiropractic
James Bogash, D.C.
1830 S. Alma School Rd
Bldg 7, Ste 135
Mesa, AZ 85210
(480) 839-CARE (2273)
In this issue of To Your Health:
- Parts of the Whole
- Focus on Men's Health: A Proactive Approach to Prostate Care
- Lightening Up School Lunches
- Take It on the Road
- Superfoods to Save the Day
- Fat on the Inside
Parts of the Whole
Chiropractors certainly are known for treating the spine – but keep in mind that the nerves of the spine extend to every tissue of the body, including the arms, hands, legs and feet. The chiropractic philosophy of care focuses on how different parts of the body fit together as a whole. In other words, chiropractors don't just look at your knee if you come in with knee pain. Believe it or not, all of your body parts and systems function in harmony with one another. Pain in one area does not necessarily mean that the problem is located in the same place.
Sometimes, the source of the pain is, in fact, coming directly from your lower back. Often, however, the cause of the pain, or a large contributing factor to it, comes from your lower extremities and feet. Most people do not realize their feet have three springy arches that help support the weight of their entire bodies. Whether it's due to genetics, heavy weight-bearing activities or bad shoes, to name a few, these arches can fall down over time. This makes your feet unable to support the weight of the body correctly, causing them to start rolling inward. This is called overpronation, and it's a fairly common condition, especially for runners. You may be surprised to know that 80 percent of people are overpronators. Your chiropractor can adjust your feet and other affected joints, and can recommend treatments that help support all three arches of the foot.
Analyzing your feet is an important part of whole-body wellness. As chiropractors, we want to keep our patients feeling great, but the adjustments are just a part of the entire health package. Diet, exercise, healthy work and life habits, proper shoes, and suggestions on pillows and beds also come into play. We can use many other tools, combined with spinal adjustments, to tailor a specific chiropractic treatment plan to meet your needs.
Focus on Men's Health: A Proactive Approach to Prostate Care
Almost all men will have some kind of prostate disease in their lifetime. The most common prostate diseases are benign prostatic hyperplasia (BPH), inflammatory prostatitis and cancer. BPH is an enlargement of the prostate, and it is very common. It's present in more than 50 percent of men by age 60. For men under the age of 50, prostatitis, a benign (non-cancerous), inflammatory condition, is the most common prostate disease – so common, in fact, that some estimates show at least half of all men, at some point in their lives, will develop symptoms. There are a number of treatment options for BPH and prostatitis, and neither disease develops into prostate cancer.
There are a number of risk factors for developing prostate disease. You may have little control over some of them, such as race and family history. Research consistently shows that eating a diet rich in whole foods, such as fruits, vegetables and whole grains, reduces your risk of many chronic diseases, including several types of cancer. Nutritional supplements, including selenium and saw palmetto, can also support prostate health.
Exercise has become the solution for just about every ailment, and prostate disease has been added to the list. According to a new study, older men who exercise regularly have a much lower risk – nearly a 70 percent decrease – of developing advanced prostate cancer or dying from the disease.
There is a lot you can do to protect yourself from prostate disease. Be proactive. Eat whole foods, exercise, take whole-food supplements and speak with your doctor about getting tested. This is your best defense against developing any type of prostate disease.
Lightening Up School Lunches
New, healthier snacks and drinks are slowly making their debut in schools. And it's about time. With 17 percent of Americans between the ages of 2 and 19 overweight, nutrition experts welcome this growing trend. While the following additions to school cafeterias probably don't represent ideal nutrition, they're an improvement over what most schools have offered for the past several decades.
In January 2007, Bravo! Brands Inc., in partnership with Coca-Cola Enterprises Inc., began selling a 150-calorie, 8-ounce bottle of flavored, vitamin-fortified milk in school vending machines. Bravo milk is currently distributed to approximately 8,000 schools, with plans to expand by the end of 2007. Other healthier school lunchroom additions include:
- Dannon Company Inc. is selling a variety of low-fat yogurts and smoothies.
- Pepsi is reformulating its Doritos, Cheetos and Quaker products.
- Dole Food Co. is testing placement of fresh fruit in school vending machines.
- Pepsi will launch Frito-Lay's Flat Earth fruit/vegetable crisps.
Since most teenagers are not going to change their eating habits overnight, the latest developments represent a small but important step in the right direction. Experts continue to push for additional regulations regarding school lunch options and an end to self-regulation by the food industry. If this trend continues, there is hope for future generations of healthier, happier young people.
Take It on the Road
Travel season is around the corner, bringing ample opportunity to eat out, sleep in and completely disregard your daily diet and fitness regimens. This summer, don't leave good health at home – take it on the road.
Day 1: The Voyage Begins
Day one of vacation is usually spent traveling. When you arrive at your destination, try to adjust to local time as quickly as possible to minimize the effects of jet lag. Give yourself one day to adjust and be sure to schedule outdoor, physical activities that day.
Days 2 and 3: Take in the Sights
Most summer vacation spots offer all types of aerobic activities, such as bike riding, tennis, golf and hiking. If you were in good shape when you left for vacation, you don't want to lose the results of all that hard work. By some accounts, you can lose 15 percent of your aerobic power in just one week, 20 percent in two weeks and up to 25 percent in three weeks.
Days 4 and 5: Taste the Flavors
Nothing says vacation like good food. Just remember: Everything in moderation. If you can avoid eating out by buying your own healthy snacks – fruits, vegetables, yogurts, granola – try to limit yourself to one meal out per day on vacation.
Day 6: Back to Reality
Your impending return home means getting back to housework, cooking meals, school schedules, and worst of all, work! In order to get back into a healthy routine as quickly as possible, try to allow one day at home before returning to work for running errands, resting and stocking up on healthy meal options.
Letting go of your worries is part of the allure of vacation. But letting go of your health should not be an option. By building healthy foods and physical activity into each day of your vacation, you will make the most of your travel time and your continuing efforts to stay healthy. Your doctor of chiropractic can help outline a sensible diet and exercise program for travel season and all year long.
Superfoods to Save the Day
It is an age-old truth that eating fruits and vegetables improves health. But not all produce is created equal. Meet the superheroes of produce: superfoods, which offer superior disease-fighting capabilities, boost the immune system, fight fatigue, and much more.
Here are 10 important "superfoods" to add to your daily diet:
- Sprouts (e.g., broccoli, brussels)
- Pomegranate
- Barley
- Green foods (e.g., wheat grass)
- Buckwheat (seed and grain)
- Beans and lentils
- Hot peppers
- Nuts and seeds
- Turmeric
- Allium family (e.g., garlic, onions, chives)
Superfoods are nature's "designer foods," and they're available now. They contain a whopping dose of health-promoting compounds. They also have a high concentration of protein, essential fats, vitamins, minerals and trace minerals – all contained in one tiny package. Eating superfoods every day may be the best health insurance you can get to prevent cancer, protect the blood vessels and heart, boost the immune system, and fight the ravages of aging. That's why many chiropractors recommend that their patients take a superfood supplement every day. Today's food is tomorrow's natural prescription. Talk to your doctor of chiropractic about the benefits of superfoods.
Fat on the Inside
Thin may be in, but flabby is definitely out. Some doctors now believe the fat surrounding organs such as the heart, liver and pancreas may be as dangerous as the fat you can see from the outside.
Based on MRI scans of more than 800 people since 1994, Dr. J. Bell, a professor of molecular imaging in London, and his team found that as many as 45 percent of the women and nearly 60 percent of the men with normal body mass index (BMI) scores had excessive internal fat. The data suggests that if you maintain your weight through diet rather than exercise, you may have large deposits of internal fat, even if you are thin.
According to the BMI, a measurement comparing your weight and height, you are considered overweight with a score of 25 to 29, and obese at 30 or higher. But a recent study indicates that some people with a BMI approaching 28 actually have little body fat, and people with a BMI as low as 24 may have too much. (Don't know your BMI? Check out the BMI Calculator at www.toyourhealth.com.)
When it comes to your health, experts say there is no shortcut. "If you just want to look thin, then maybe dieting is enough," Bell said. "But if you want to actually be healthy, then exercise has to be an important component of your lifestyle." So, no matter what your body type or weight, get out and exercise!
Dr. James Bogash, D.C.
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 for Chandler, Mesa and Tempe Arizona
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