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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In this issue of To Your Health:

Exercise a Key Component to Avoiding Osteoporosis

Osteoporosis is one of the world's most common chronic diseases. It affects one-third of all women over age 50 (making it more common than breast cancer), and one in five men (making it more common than prostate cancer). A new report released by the International Osteoporosis Foundation examines some of the causes behind osteoporosis, and offers several suggestions for people of all ages on how to avoid the condition later in life.

The report, entitled Move It or Lose It, was published to commemorate World Osteoporosis Day. Among the report's highlights:

  • In girls, the amount of bone tissue accumulated between the ages of 11 and 13 equates to approximately the same amount of bone tissue lost in the 30 years following menopause.
  • Exercise appears to be the key to increasing (or retaining) bone mass. A study in Finland found that the most physically active young girls gain about 40 percent more bone mass than girls who are the least physically active.
  • A study was conducted on postmenopausal women who used small weights to strengthen their back muscles for approximately two years. At a 10-year followup, women who exercised had stronger back muscles than those who did not exercise. Perhaps most importantly, they had reduced the chance of getting a fracture by approximately 300 percent.
  • Exercise also greatly reduces the risk of falls in the elderly, an important statistic considering that each year, approximately 40 percent of people over 65 suffer at least one fall. Individually tailored exercise programs and group exercises such as tai chi appear to be the most effective in reducing the incidence of falls and fall-related injuries.

The Move It or Lose It report is available for free on the International Osteoporosis Foundation's Web site (www.osteofound.org). In addition, talk to your doctor of chiropractic about ways to combat osteoporosis, including exercise and rehabilitation programs, and diet and lifestyle modifications. For more information, visit www.chiroweb.com/find/archives/senior/osteoporosis/index.html.

Minne H. Move It or Lose It. How Exercise Helps to Build and Maintain Strong Bones, Prevent Falls and Fractures, and Speed Rehabilitation. Published by the International Osteoporosis Foundation, October 2005.

High-Fiber Breakfast Helps Girls Maintain Healthy Weight

For decades, doctors have stressed the importance of having a healthy, nutritious breakfast each morning. This is especially important for children, as a good breakfast provides nutritional benefits, establishes good eating patterns, and can lead to improvements in learning and thinking skills. A new study has found that eating regular breakfasts consisting of high-fiber foods such as cereal not only gives children plenty of vitamins and minerals; it also helps them maintain their weight during adolescence.

In the study, scientists tracked the eating habits and weights of 2,379 girls over a 10-year span. At various times each year, the girls were asked to complete a three-day food record, which the scientists used to document how frequently they ate breakfast (including cereals versus other foods), along with intakes of fat, fiber, calcium, iron, folic acid, vitamin C, and zinc.

Girls who ate breakfast cereal at least three days a week had an average body mass index of under 25. In comparison, the average BMI of girls who never ate breakfast had an average BMI of 27. The researchers also found that on average, the fat content in cereal breakfasts 60.4 percent lower than in noncereal breakfasts.

Although this study focused on weight control, a high-fiber diet has been shown to give additional benefits, such as lowered blood cholesterol levels and a reduced risk of heart disease. In addition to fiber, good sources of dietary fiber include nuts, whole grains, and most fruits and vegetables. Make sure to incorporate these items into your diet whenever possible - your body will thank you for the effort!

Barton BA, Eldridge AL, Thompson D, et al. The relationship of breakfast and cereal consumption to nutrient intake and body mass index: The National Heart, Lung, and Blood Institute Growth and Health Study. Journal of the American Dietitic Association, September 2005;105:1383-89.

Give Your Hygiene Habits a Hand

While the origin of the term "the great unwashed" is not entirely clear, it is believed to have been first used to describe the working-class people of France in the period leading up to the French Revolution. The results of a survey sponsored by the American Society of Microbiology suggest that a surprising number of Americans can also be considered among the "great unwashed," and emphasizes the importance of personal hygiene and its impact on health.

In this telephone survey, researchers questioned a nationally representative sample of 1,013 American adults about their hand-hygiene habits after a variety of activities, including using public restrooms, along with hand-washing habits in the home. Among the survey's findings:

  • 9 percent of the respondents did not wash their hands after using a public restroom.
  • 17 percent did not wash their hands after using the bathroom at home.
  • 27 percent did not wash after changing a dirty diaper.
  • 58 percent did not wash after petting a dog or cat.
  • 68 percent did not wash after coughing or sneezing.

The survey's authors were especially concerned about the low number of people who washed their hands after sneezing or coughing, which could increase the spread of cold and influenza viruses. "We unconsciously touch our mouths, noses, and eyes many, many times each day," one researcher explained. "These mucous membranes are welcome mats for cold and flu viruses, which are readily transferred from unclean hands."

As the results of this survey suggest, one of the easiest ways you can help prevent the spread of infection is quite literally at your fingertips. A few seconds of water, soap, and rubbing is a quick but extremely effective way of protecting yourself from a wide range of infectious diseases.

Hand Washing Survey Fact Sheet. Part II: Telephone Survey. Published by the American Society of Microbiology, Washington, D.C., Sep. 21, 2005.

Cranberries for Cancer

For centuries, cranberries have been used as a type of folk medicine to fight off urinary tract infections and other ailments. Previous research has shown that extracts taken from cranberries may fight certain types of cancer, but without noting which ingredients in the extracts may responsible for the effect. A new laboratory-based study has identified those ingredients, which appear to be effective in stopping both the growth and spread of a wide range of cancers, without affecting any healthy cells.

In the study, researchers isolated a group of chemicals called proanthocyanidins from a cranberry extract and tested them on eight types of cancer tumor cell lines. When the cells were analyzed, "significant inhibition" was seen in the production of human lung, colon and leukemia tumor cells. The chemicals also prevented the tumor cells from growing.

Because the study was conducted in vitro (i.e., in an artificial environment), the scientists were unable to determine how many cranberries (or cranberry supplements) a person should consume to have the same effect as the extract. However, the study's lead author suggested that increased cranberry consumption could be helpful, adding that the berries contain several types of antioxidants, all of which could help protect against cancer. For more information on foods that contain proanthocyanidins and may reduce the risk of cancer and other diseases, visit www.chiroweb.com/find/archives/nutrition.

Neto CC, Krueger CG, Lamoureaux TL, et al. MALDI-TOF MS characterization of proanthocyanidins from cranberry fruit (vaccinium macrocarpon) that inhibit tumor cell growth and matrix metalloproteinase expression in vitro. Journal of the Science of Food and Agriculture. Early view, published Oct. 17, 2005.

Breastfeeding Shown to Reduce Skin Rashes in Infants

Eczema is a common childhood condition, characterized by dry skin and an itchy, red rash. Although it can occur anywhere on the body, eczema usually develops on the face, hands, knees and feet. Breastfeeding has been shown to reduce the risk of asthma in infants significantly. However, the evidence suggesting that breastfeeding can reduce the risk of eczema is less clear.

In this study, researchers surveyed parents of more than 4,000 newborns about breastfeeding habits and their children's allergy symptoms. Surveys were taken when the children were 2 months, 1 year, 2 years, and 4 years old; blood samples were also taken at age 4 to determine whether the children had developed any specific allergies.

Overall, infants whose diet consisted exclusively of breast milk for 4 months or longer after birth had a 22 percent reduced risk of eczema at 4 years old. This finding was especially true among children whose eczema symptoms appeared during the first 2 years of life and persisted until age 4. The researchers concluded that breastfeeding has a protective effect against eczema, and also reduces the incidence of a phenomenon called "allergy march," in which a child's allergy symptoms may persist into their later years, but the allergic condition takes another form. For more information on eczema and other childhood conditions, visit www.chiroweb.com/find/archives/pediatrics.

Kull I, Bohme M, Wahlgren CF, et al. Breast-feeding reduces the risk for childhood eczema. The Journal of Allergy and Clinical Immunology, October 2005;116(3):657-661.

Inactive? Overweight? Your Environment May Play a Part

While we all know that obesity is caused by consuming more calories than we expend, studies suggest that our surroundings may also play a factor. Specifically, it has been suggested that people are more likely to be physically active - and therefore, less likely to be overweight or obese - if they live in an environment that we find pleasing. However, few studies have measured the direct effect a pleasing environment can have on activity and obesity levels.

In this survey, researchers analyzed housing and health data collected on approximately 6,900 adults living in eight European cities. Residents in these cities filled out questionnaires on height, weight, and physical activity levels, while trained surveyors assessed the residents' environment, documenting amounts of graffiti and litter, and levels of greenery and vegetation in the immediate area.

People who lived in environments with high amounts of greenery were more than three times as likely to be physically active compared to people living in low-greenery areas; they were also 37 percent less likely to meet the criteria for being overweight or obese. Similarly, people who lived in areas with low graffiti and litter were 42 percent less likely to be overweight or obese, and 47 percent more likely to be physically active, compared to residents of high-graffiti, high-litter neighborhoods.

The results of this study add to the theory that environment can influence a person's willingness or ability to exercise, and thus influence their risk of obesity. As a result, the quality of one's environment also should be taken into account, along with diet and lifestyle, when making an attempt to increase exercise levels and reduce weight.

Ellaway A, Macintyre S, Bonnefoy X. Graffiti, greenery, and obesity in adults: secondary analysis of European cross-sectional survey. British Medical Journal, Sept. 17, 2005;331:611-612.

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 for Chandler, Mesa and Tempe Arizona
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