Newsletter Archives > ChiroPlanet.com Monthly Health Newsletter: March 2019 Health Newsletter

March 2019 Health Newsletter


Current Articles

» Your Microbiome/ Your Gut
» Posture
» Your Core!
» Stay Healthy
» Reducing Risk of Recurring Low Back Pain for Office Workers
» New Study Finds Obese Seniors Can Improve Disability with Diet and Exercise
» Even Bad Cholesterol in the Moderate Range Can Spell Early Death

Your Microbiome/ Your Gut

5 Things that effect your Gut.....

 

The human gut contains trillions of bacteria – also referred to as the gut flora or microbiome – and these tiny unicellular organisms play an unfathomable role in overall health. For instance, a healthy gut flora has been shown to improve gut health, heart health, brain health, weight management and blood sugar regulation, among others.

While most of these thousands of bacterial species are friendly, others are not. The friendly ones have several benefits including aiding of digestion, vitamin K production, folate production and the destruction of harmful bacteria. However, certain day-to-day diet and lifestyle choices can negatively impact the population of these friendly bacteria – and by extension, overall health.

Here are five of such choices:

1. Not Eating a Wide Range of Foods

Gut flora diversity is of critical importance for a healthy microbiome, as it enhances recovery from harmful physiological disturbances. Unfortunately, over the past few decades, the bulk of the diversity that once pervaded the western diet has been lost due to the economic pressures associated with increased food production. And according to FAO, “75 percent of the world's food is now generated from only 12 plants and five animal species” and that isn’t very good for our microbiomes, especially since the western diet rarely even includes all of these food sources.

In a 2010 study that compared human intestinal microbiota from children characterized by a modern western diet and those on a rural diet (composed mainly of whole foods with high fiber content), the researchers found that the children on a rural diet had a more diverse gut flora and better gut health.

So, what do you do? Eat a more diverse array of foods – specifically whole foods. Unlike their highly-processed counterparts, whole foods generally contain a wider range of nutrients, which encourages the growth of diverse bacterial species.

2. Inadequate Prebiotic Consumption

Prebiotics are basically a kind of fiber that passes through the gut without being digested. And although eating this kind of fiber may seem like a waste of digestion time, it actually encourages the growth of friendly bacteria in the gut. For instance, high-fiber fruits such as apples – with indigestible pectin making up 50% of its total fiber content – has been shown to promote the growth of helpful microbes like Bifidobacteria.

A total lack of prebiotics in your diet may prove harmful to your digestive health, because it slows down the development and diversity of your gut flora. So, for proper microbiome development, you need to incorporate foods rich in partially digestible or indigestible fiber into your diet. Several foods in this category include oats, nuts, onions, garlic, leeks, asparagus, bananas, Jerusalem artichokes, lentils, chickpeas and beans.

Sticking to a well-structured, fiber-rich diet plan can be challenging so supplementing with prebiotic fibers may be an option. According to a study in 30 obese women, a daily intake of prebiotic supplements over a 3-month period significantly promoted the growth of Bifidobacterium and Faecalibacterium, which are highly beneficial bacteria.

3. Excessive Alcohol Consumption

You’ve probably heard how excessive alcohol consumption is bad for your liver, heart and brain, but what you probably didn’t know is that chronic alcohol consumption can also induce dysbiosis and affect gut health.

In a particular study that compared the gut flora of 41 alcoholics with those of 10 healthy individuals with little or no daily alcohol consumption, the researchers observed that 27% of the alcoholics suffered dysbiosis in their microbiome, while none of the non-alcoholics did.

In another study that compared the effects of three different kinds of alcohol – gin, red wine and de-alcoholized red wine – on gut health, it was observed that gin negatively affected the population of beneficial gut bacteria, while red wine improved it when consumed moderately. The beneficial effect of red wine can be attributed to its polyphenol content.

4. Inadequate Sleep

Sleep deprivation has been linked to various health problems including heart disease and obesity. Research now shows that sleep deprivation also affects your microbiome health. According to a 2016 study, which examined the effects of short-term partial sleep deprivation on gut microbiodata, the researchers observed that after two days of sleep deprivation (4 hours per night), some subtle but noticeable changes had occurred in the gut flora.

The sleep-deprived individuals showed “an increased Firmicutes:Bacteroidetes ratio, higher abundances of the families Coriobacteriaceae and Erysipelotrichaceae, and lower abundance of Tenericutes (all P < 0.05) – previously all associated with metabolic perturbations in animal or human models.”

For the sake of the microbiome, 6-9 hours of sleep each night is recommended. To achieve this, set and maintain a regular bed time, cut out caffeine at least 6 hours to your bedtime, and turn off the lights, especially any blue light from electronic devices.

5. Inadequate Exercise

Many people skip regular exercise for various reasons, but inadequate exercise perturbs multiple biological systems. Not only does it predispose us to weight gain, higher stress levels and a higher chance of developing a chronic disease, recent studies have shown it can also put your gut flora at a disadvantage.

According to a 2014 study published in Gut, the researchers found out that professional rugby players “had a higher diversity of gut microorganisms, representing 22 distinct phyla,” almost twice the figure observed in the control group matched for age, gender and body size.

In another study which examined the “differences in gut microbiota profile between women with active lifestyle and sedentary women,” the active women enjoyed a higher population of beneficial bacteria such as Bifidobacterium and Akkermansia. The study, therefore, concluded that regular exercise at low-to-moderate intensities helps the gut flora.

On a final note, if you really want to enjoy all the benefits a healthy microbiome can afford this 2019, then eat a wider range of whole foods, take more prebiotics, minimize alcohol consumption, sleep more and exercise regularly… your gut will thank you for it.

Author: Biotics Research
Source: Biotics Research
Copyright: Biotics Research 2019


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Posture

Many of us are getting into terrible positions on our cell phones and computers. It is going to be more important than ever to make sure we get into good posture!

When I was growing up I was told "Chest out, stomach in, shoulders back, etc, etc". The problem is that following that advice caused a lot of tension in my body.

Here is how to get in good posture. Stand up. Allow you head to float up toward the ceiling. Or if you like, imagine that a hook at the top of your head is pulling your head toward the ceiling. Don't force it. Let is rise or float up.

Next, find the area under the front of your sternum (breastbone).  Its about the height of the crease of your elbow.

Now find your belly button. When you bend over, these 2 points will get closer. What we want is for these to points to get further apart!  This will naturally bring your shoulders back properly without tensing.

Thats it. Now you must practice this standing, walking and sitting. When you realize you are slumping, just repeat this process. Keep repeating for the rest of your life!

 

Dr. Saul

 

Author: Dr. Steven Saul
Source: Dr. Steven Saul
Copyright: Dr. Steven Saul 2015


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Your Core!


Hi! This is so important, I may leave this up permanently!

Lets talk about Core strength. You hear this term a lot. So what exactly is your core? Here is what you need to know.

You are made of Bones, Muscles, Tendons, Ligaments, and Fascia. If there is a breakdown in any of these systems you will have a loss of function which will lead to pain and dis-ease. We evaluate your body to find out the source of the problem.


What are the Core Muscles named and why are they so Important?

 
The core is made of all the muscles that ultimately attach to the pelvis.  These muscles can be divided into two sections based on their anatomical functions. One provides stabilization and the others provide movement.

    1. Deep stabilization system
    2. Superficial movement system


Anatomically, the muscles that are deeper in the body work more to stabilize the pelvis and spine, and the muscles that are located more superficially are more important for moving the pelvis and spine.

1. Deep Stabilization System


Core Training places a lot of emphasis on working the deep muscles of the core. Research shows that the deep muscles contract first before any movement is initiated. The body is brilliant!  It is wired to be stable first before it engages action.

The deep muscles are close to the spine and pelvis and they can help to move the body, but their primary role is to stabilize the pelvis and lower back. This protects these areas and gives you a strong foundation for the upcoming activity.

The core muscles that make the deep stabilization system are:

The transversus abdominus is one of the most important core muscles. It attaches to the pubic bone and fascia in the front. It compresses the abdominal contents, thus adding stability to the lower back and pelvis.

The lumbar multifidus runs on an angle and it helps with rotational stability. Research shows that people with chronic lower back pain have significant atrophy (wasting away) of the multifidus.

The pelvic floor muscles connect the sacrum and pelvis to the pubic bone. Their primary job is to stabilize the bottom of the abdominal cavity. The pelvis floor works with the transversus abdominus and multifidus to stabilize the pelvis. Kegel exercises are a great way to strengthen the pelvic floor muscles.

The diaphragm is the main respiratory muscle. It attaches to the ribs and spine. The diaphragm also forms the roof of the abdominal cavity, so it stabilizes the top of the abdominal cavity.

The internal oblique is the deeper of the 2 oblique muscles. It runs on an angle from the pelvis up to the ribs. Its primary role is in stabilizing the core, but it also helps to move the spine.

The transverso-spinalis muscles focus on segmental stability of the spine because they span just a few vertebrae in length. These muscles are also important for rotational stability.

All of the deep core muscles are important. When you perform exercises that require your spine to be stable, you challenge these core muscles. The plank exercise  http://www.youtube.com/watch?v=kiA9j-dR0oM, bridges, alternate arm and leg raises, and the drawing in maneuver are examples of exercises that can increase core stability. Any exercise or piece of equipment that requires your muscles to work harder to keep your spine stable will increase the muscle work in the deep stabilization system of the core.

2) Superficial Movement System


When the pelvis moves, the hips move, and when the hip move, the lower back moves. If the pelvis is stable, the lower back and hip are stable, so any muscle that attaches to the pelvis is part of the core as well.

The latissimus dorsi (lats), which helps you do pull ups, is most often thought of as a back and shoulder muscle, but it also attaches to the upper border of the hip bone, (pelvis), lumbar vertebrae, thoracic vertebrae, and ribs. The lats can help to tilt the pelvis forwards or to the side, and it can negatively affect lower back posture when tight and inflexible.

The erector spinae are the group of muscles that people most commonly think of when they talk about lower back muscles. They are a group of superficial muscles that run the entire length of the spine. As the name suggests, these muscles help to keep the spine erect and they also pull the spine backwards. Every lower back exercise will place some emphasis on the erector spinae muscles.

The iliopsoas is the main hip flexor muscle. It attaches to the front of the lumbar spine and pelvis. It is primarily responsible for bending the hip, but it can also help to stabilize the pelvis, lower back, and hip.

The adductors are the muscles of the inner thigh. Most people don't think of the inner thigh muscles as core muscles, but all of the adductor muscles attach to the pubic bone, which is the front part of the pelvis. Because they attach to the pubic bone they can help to stabilize the pelvis, especially when standing on 1 leg.

The hip abductors (gluteus medius and minimus) also attach to the pelvis. The gluteus medius and minimus are very important for hip stability, and they are especially important for stabilizing the hip and pelvis when standing on one leg. This is one of the reasons I say that balance exercises are so important in core training.

The hamstrings are the muscles on the back of the thigh, and they attach to the bottom of the pelvis. Strong hamstrings can help to anchor and stabilize the pelvis, and tight inflexible hamstrings can pull on the pelvis and negatively affect lower back posture.

The gluteus maximus is the largest muscle in the body and it attaches to the back of the pelvis. It extends thigh at the hip, and assists in laterally rotating the thigh. It works with the hamstrings to move the pelvis and also helps to stabilize the pelvis. Bridges can be considered a core exercise because it works the glutes while keeping the spine stable.

The external obliques attach to the ribs and pelvis but they are located superficially compared to the internal obliques. The external obliques are designed slightly more for moving the spine than stabilizing, but the external obliques  also help to stabilize the pelvis and lower back.

The rectus abdominus (6 pack)
is probably the most popular core muscle. It runs down the front of the spine, and it is the main muscle for flexing and bending. It is the main muscle for core exercises such as crunches and sit-ups.

So, what exercises, will help strengthen your core? Primarily we recommend yoga..http://www.springsyoga.com

and Pilates. We also know some private instructors if you need one. Just give us a call.


Dr. Saul and Staff


Author: Dr. Steven Saul
Source: Internet Articles ,Kinetic Spine and Sports
Copyright: Dr. Steven Saul 2012


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Stay Healthy

Hi. I was thinking about what to say this month and frankly speaking there has been a lot going on in the world of healthcare. Debates about who should be covered. Who should pay? Is health care a right?

 

I dont pretend to have all the answers. I only have my opinion. The system is broken. Malpractice suits cause Doctors to charge more to then be able to pay the insurance premiums. Insurance companies are profit minded, not health minded. They want profits for their shareholders. The government is divided and uses the issue for its own political agenda. Its a mess and I am sure this is not news to you and merely a recap.

 

We need to consider and adopt strategies to stay healthy so you only need to use your health insurance in an emergency. What to do? Get Adjusted. Get Acupuncture. Get massages. Eat properly. Get some exercise. Drink plenty of water. Avoid artifiical stuff.

 

Please share with me how you plan to stay healthy and I will share your ideas in the next newsletter.

 

Happy Summer,

 

Dr. Steven Saul and Staff

Author: Dr. Steven Saul
Source: Dr. Steven Saul
Copyright: Dr. Steven Saul 2017


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Reducing Risk of Recurring Low Back Pain for Office Workers

Are you an office worker who has experienced low back pain in the past?  If so, you are at a significantly greater risk of future low back pain.  According to a one-year study of 669 healthy office workers, people who had previous episodes of low back pain were more likely to experience low back pain again.  The amount of recurring low back pain was also influenced by the frequency of work rest breaks as well as psychological stresses.  This study gives some clues as to how to avoid getting low back pain while at the office.

Here are some tips:

  • Take Frequent Desk Breaks. We are not talking about taking advantage of your employer and “shirking off” during the day for long periods of time. A quick break could simply be to stand up for a minute or two and stretch before returning to your work.
  • Reduce Workplace Stress. While some of this is out of your control, you can take some positive steps to reduce workplace stress. Speak up and ask for an extended deadline if the task needs it. Try to work out problems with coworkers respectfully and proactively.
  • Chiropractic Care. A qualified chiropractor can help you reduce low back pain when it happens and prevent it. Contact our office today for a no commitment consultation!

Author: ChiroPlanet.com
Source: JMPT. June 2018 Volume 41, Issue 5, Pages 405–412
Copyright: ProfessionalPlanets.com LLC 2019


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New Study Finds Obese Seniors Can Improve Disability with Diet and Exercise

According to a new U.S. study, seniors age 65-79 may be able to improve their disability and lessen fatigue if they start exercising more.  Plus, if they cut calories, they may achieve overall improved health.  Researchers at Wake Forest School of Medicine in North Carolina conducted the study. The experiment involved 180 obese senior adults from the age of 65 to 79 years-old.  Each participant was randomly given a 20-week task: Regular aerobic activity, or regular aerobic activity combined with cutting calories.  All 180 seniors focused on treadmill exercises at least 4 days per week. However, the group assigned to cut calories also were instructed to eat at least 250-600 fewer calories per day, as well.  According to the study, the group who exercised and cut calories was able to increase their exercise capacity (the body’s ability to supply oxygen to muscles during longer exercise sessions) by 14-16%.  Meanwhile, the seniors who only focused on aerobic exercise increased their exercise capacity by nearly 8%.  The researchers concluded, in general, people who cut a moderate amount of calories from their diets and complete regular aerobic workouts will see good results.  You don’t have to slash calories drastically, because this is difficult to keep up.  Best of all, anyone at any stage of life, even people who are both obese and elderly, will see health benefits from getting active and eating less.

Author: ChiroPlanet.com
Source: The Journals of Gerontology Series B, online July 5, 2018.
Copyright: ProfessionalPlanets.com LLC 2019


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Even Bad Cholesterol in the Moderate Range Can Spell Early Death

Adults who don't keep their "bad cholesterol" numbers at bay, who are otherwise healthy, are far likelier to die early deaths from cardiovascular issues than those who keep their cholesterol in the "good" range.  A recent study from the University of Texas Southwestern Medical Center looked at data from over 36,000 patients with zero past incidences of diabetes or heart disease, including a low risk for heart attacks and strokes.  However, these patients had some level of LDL-C ("bad cholesterol" that can build up in your blood vessels), although it was low enough not to warrant prescription cholesterol medication, called statins.  The follow-up period for the study was around 27 years. During this time, over 1,000 people died from cardiovascular disease, while nearly 600 died from heart disease.  According to the study, the higher the person's LDL-C levels (ranging from 100 to 190 mg/DL), the higher their risk of dying from cardiovascular disease or complications.  Usually, physicians don't prescribe statins unless the patient's cholesterol level reaches a threshold of 190 mg/DL.  This means even moderate levels of LDL-C can put you at risk.  Researchers say that the biggest takeaway from the study data is that a low risk for 10-year cardiovascular events does not mean the risk posed by higher LDL-C levels is wiped out.

Author: ChiroPlanet.com
Source: Circulation, online August 20, 2018.
Copyright: ProfessionalPlanets.com LLC 2019


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