March 2005 Newsletter
In this issue of To Your Health:
- Want to Lose Weight? Try Catching Some Zzzzs
- Soy for a Healthy Heart and Bones
- Tai Chi for Health
- Looking for a New Career? Consider Chiropractic!
- The 2005 Dietary Guidelines Are Here
- To Fall or Not to Fall: That is the Question
Want to Lose Weight? Try Catching Some Zzzzs
Are you struggling to shed some pounds or working hard to maintain your current weight? The answer may be as easy as making some slight adjustments to your sleep patterns. A recent study showed that sleep deprivation may be linked to the hormones responsible for controlling hunger.
Researchers studied 12 healthy men for two consecutive nights in which sleep was limited to four hours and two consecutive nights in which participants were allowed to sleep for 10 hours. Volunteers reported feeling hungrier after sleeping for only four hours compared to sleeping for 10 hours.
Researchers believe the connection is related to leptin and ghrelin, two hormones responsible for regulating appetite. Leptin signals the brain that the body is full, while ghrelin triggers feelings of hunger. Following the four-hour nights, participants showed an 18 percent decrease in leptin and a 28 percent increase in ghrelin. Although the authors acknowledge study limitations, namely the sample size, they do note that "Additional studies should examine the possible role of chronic sleep curtailment as a previously unrecognized risk factor for obesity."
Clearly, a good night's sleep is important whether you're trying to lose weight or simply want to take better care of yourself. Experts suggest no fewer than seven hours a night. For more information on general health visit www.chiroweb.com/find/archives/general.
Reference: Spiegel K, Tasali E, Penev P, Van Cauter E. Sleep duration and levels of hormones that influence hunger. Annals of Internal Medicine 2004; 141:846-50.
Soy for a Healthy Heart and Bones
New research from two studies out of Wake Forest University Baptist Medical Center show that premenopausal women who maintain diets high in soy could have healthier hearts and bones. Researchers compared total cholesterol levels to high-density lipoprotein (HDL), or good cholesterol levels, in monkeys. In soy-eating monkeys with increased risk for heart disease, cholesterol levels decreased by 48 percent compared to those that did not eat soy. And cholesterol levels decreased by 33 percent in monkeys with a lower risk of heart disease.
But how do these results relate to premenopausal women? "Studies have shown that heart vessel disease, or atherosclerosis, begins in the 30s and 40s in women," said researcher Jay Kaplan, PhD. "From our work in monkeys, we believe that the time to prevent cardiovascular disease in women is before menopause, not after. Soy seems to provide a potent protection in monkeys, in terms of cholesterol levels, which is a good marker for general cardiovascular risk. We presume the benefit would apply to premenopausal women as well."
A second study showed that soy-eating monkeys had increased bone mass, as well. According to researcher Cynthia Lees, DVM, PhD, this "Suggests the possibility that if women consumed soy on a regular basis before menopause, it could benefit their health after menopause.
Try adding a little more soy to your diet. A variety of foods contain soy, including tofu, tempe, and meatless products with soy substitutes. Soy is also available in supplement form. To read more studies on women's health, visit www.chiroweb.com/find/archives/women.
Reference: Soy could be good for heart/bones of premenopausal women. Newswise. Oct. 1, 2004.
Tai chi is an ancient practice that combines breathing techniques, meditation and body movements performed in slow-motion. Although first taught as a form of self-defense, tai chi is now practiced by millions of people worldwide as a means of reducing stress, promoting balance and flexibility, and enhancing well-being.
A recent study examined the role tai chi can play in treating heart failure. In the trial, 30 patients with chronic stable heart failure (average age 64) were randomized to receive either "usual care" (consisting of drug therapy and diet/exercise counseling), or usual care plus 12 weeks of tai chi training. Tai chi training consisted of a one-hour tai chi class held twice weekly. To measure changes between groups, the researchers incorporated a variety of tests, including a quality of life questionnaire and an exercise capacity test.
At the end of 12 weeks, patients in the tai chi group had significantly improved quality of life scores compared to the usual care-only group (an average of 25 points higher among tai chi patients). In addition, patients in the tai chi group were able to walk longer distances without difficulty, and had lower levels of B-type natriuretic peptides (an indicator of heart failure) than usual care-only patients. The researchers concluded that tai chi "may be a beneficial adjunctive treatment that enhances quality of life and functional capacity in patients with chronic heart failure who are already receiving standard medical therapy." If you would like more information on how to maintain health and wellness, visit www.chiroweb.com/find.
Reference: Yeh GY, Wood MJ, Lorell BH, et al. Effects of tai chi mind-body movement therapy on functional status on exercise capacity in patients with chronic heart failure: a randomized controlled trial. American Journal of Medicine Oct. 15, 2004;117(8):541-548.
Looking for a New Career? Consider Chiropractic!
What are the best jobs to pursue for the next five years? Fast Company, a magazine that chronicles how the business world is changing, has published its list of "The 25 Top Jobs for 2005." According to Fast Company, the list "draws on the work of the Bureau of Labor Statistics, Salary.com and an innovation expert to tap the top jobs."
The 25 top jobs were selected based upon four specific criterion: Job Growth Index (accounted for 35% of the overall index score); Salary Range Index (35% of the overall index score); Education Index (20% of the overall index score); and Innovation Index (10% of the overall index score). Each job received a score of 0-100 for each of the above indexes. Those scores were combined according to the above percentages to arrive at the Total Index Score.
And coming in at number four on Fast Company's list is … Chiropractor. According to the article, chiropractors "diagnose and treat problems related to a person's muscular, nervous, and skeletal systems, with special emphasis on the spine." The article cited advanced education, the trend toward alternative health, and insurance reimbursement as the reasons why "the job is hot."
The job of chiropractor had the highest score in the Education Index - a whopping 98.48. This beat out other jobs in the top 25 such as medical scientist (98.28), biochemist/biophysicist (96.48); epidemiologist (98.28) and lawyer (98.37). Chiropractor also did well on the Salary Range Index with a score of 84.93. This fell below personal athlete (100); security sales agent (89.36); and financial advisor (87.95), but bested the remaining 21 jobs.
OK, so maybe you're not considering a career move, but that doesn't mean you can't enjoy the full benefits of chiropractic! Regular chiropractic care helps alleviate everything from back pain to headaches to stress...no wonder it's in the top 25 jobs! Ask a doctor of chiropractic what regular chiropractic care can do for you. For more information on chiropractic, visit www.chiroweb.com/find.
Reference: Quinn M. The 25 top jobs for 2005. Fast Company's Fast Take, Feb. 16, 2005. www.fastcompany.com/articles/2005/01/top-jobs-main.html.
The 2005 Dietary Guidelines are Here
In January, the Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) released the "Dietary Guidelines for Americans 2005." New guidelines are issued by the HHS and USDA every five years, and since obesity in America is at an all time high, it seems they came just in the nick of time.
Among the new recommendations, the guidelines place a strong emphasis on fruit and vegetable consumption and recommend that consumers select "from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week." The guidelines also emphasize whole-grain consumption and recommend three cups of fat-free milk products per day. Other recommendations include limiting sugar, sodium, and saturated and trans-fat intakes, and limiting alcohol consumption to one to two drinks a day. The overarching theme of the guidelines emphasizes selecting foods that are high in nutrients and low in calories.
"Considering the epidemic of obesity we face in our country, people need all the help they can get in understanding the relationships between food consumption, a healthy diet, physical fitness and good health," Susan H. Laramee, a registered dietitian and president of the American Dietetic Association (ADA), said in the press release.
The new guidelines will also direct the nation's policies for the next five years for government nutrition programs, including research, education, food assistance programs, labeling and nutrition promotion, the press release said. For more information on nutrition, health and wellness, visit www.chiroweb.com/find.
References:
1. Dietary Guidelines for Americans 2005. www.healthierus.gov/dietaryguidelines.
2. Press release. What do 2005 dietary guidelines mean for Americans? American Dietetic Association. Jan 12, 2005. www.eatright.org.
To Fall or Not to Fall: That is the Question
Did you know that in-home injuries kill approximately 30,000 people in the United States each year and that one-third of home-injury fatalities are related to falls? Senior citizens are often most vulnerable to falls because balance and mobility decline as we age, but most of the time falls can be prevented.
The March issue of the Mayo Clinic Women's HealthSource newsletter highlights several precautions that can be taken in the home to avoid potentially fatal falls. These include keeping all areas of the home well lit, installing nightlights and having a flashlight available in the event of a power outage; arranging furniture to allow for easy movement; keeping porch steps and walkways in good repair; securing rugs and flooring with slip-resistant backing, and removing small throw rugs; ensuring that stairways are equipped with nonskid surfaces; and installing bars in the bathroom and shower, as well as using nonskid mats in the tub.
Falls are not a necessary part of aging! By taking a few precautions, most falls can be prevented and your home will be a safer place. For more general health tips, visit www.chiroweb.com/find.
Reference: Press release. Tips to avoid falls at home. Newswise. March 11, 2005. www.newswise.com.
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