Over recent years, the detox has become a form of diet in its own right for losing weight with low-calorie regimens. As springtime arrives and some may have weight-loss programs in mind, here’s a look at five common myths about detox diets and whether they’re true or false.
Detoxing is a natural process
TRUE. In reality, detoxing is a natural process of purification that’s constantly underway in the body. When everything is functioning properly, the infamous toxins are destroyed and excreted by different organs in the body, known as emunctories: the skin, the lungs, the kidneys, the intestines and the liver. Toxins that accumulate in the body (food, air, tobacco, cosmetics, drugs, heavy metals, stress) are eliminated at varying speeds depending on your metabolism. You can help your body detoxify all year long, notably with foods rich in antioxidants like fresh fruit and vegetables that are organic and don’t contain pesticides.
A detox is a diet
FALSE. A drastic diet or a fast isn’t the same things as detoxing. The word diet has been wrongly associated with the concept of the detox, since the two approaches don’t have the same goal. In fact, the aim of a detox isn’t necessarily to lose weight. However, you should take care to avoid sugar, junk food and barbecued food which hinder the work of the emunctories.
Plant-based supplements can be helpful
TRUE. A course of certain plant-based dietary supplements or herbal teas can be used to support and optimize detox performances in periods of burn-out, stress or fatigue, for example. Artichoke, milk thistle, rosemary, turmeric, fennel, birch, dandelion, black radish, queen-of-the-meadow and fumaria are the most effective. Some plants, like chlorella, spirulina and laminaria japonica help combat heavy metals (mercury, aluminum, lead).
Juices and broths are a good way to detox
FALSE. Although they contain fruit and vegetables, juices, soups and broths have two drawbacks. First, they contain high quantities of sugar and salt, and have less fiber than eating the equivalent fresh fruit or vegetables whole. Second, a liquid-only diet isn’t advisable, as you could end up starving yourself, since the body needs a minimum amount of protein to function. Small quantities of white meat or pulses are recommended to boost the detox process. And don’t rely on a soup + herbal tea + yogurt combination for your evening meal, as this can favor water retention. However, drinking lots of water (1.5l per day) is recommended.
Massage can help flush out toxins
TRUE. Massages in the abdominal region — home to three groups of emunctory organs: the liver, the kidneys and the intestines — can help flush out toxins. But lymphatic drainage is even more effective, promoting blood circulation and helping the lymphatic system to drain out waste substances which aren’t filtered out by blood.
If you live in the city, you might want to make sure you take your vitamins. A study from Columbia University found that B vitamins reduce changes to the epigenome — the chemicals that regulate and direct genes — caused by air pollution.
The study reveals even small amounts of the vitamins could counteract the damage caused by tiny, toxic pollutant particles called PM2.5, which include toxins such as sulfate and black carbon. These pollutants are often deposited in the respiratory tract resulting in inflammation in the lungs and throughout the body.
According to the World Health Organization, about 92 percent of the world’s population lives in areas where pollution is higher than safety levels set by the WHO. The U.S. also has pollution problems. The American Lung Association says that 47 percent of Americans live in areas that often have dangerously high levels of pollution.
“The molecular foundations of air pollution’s health effects are not fully understood,” said Dr. Andrea Baccarelli. “Our study launches a line of research for developing preventive interventions to minimize the adverse effects of air pollution.”
For the study, researchers gave adult volunteers a B-vitamin supplement (2.5 mg of folic acid, 50 mg of vitamin B6, and 1 mg of vitamin B12) or a placebo daily for four weeks. Participants were healthy non-smokers, 18 to 60 years old, who were not taking any medicines or vitamin supplements. They were then exposed to pollution particles.
Blood tests showed that levels of B vitamins increased significantly in those taking the supplements. Tests also found that while the PM2.5 pollutants can turn off cells in the immune system, supplementing with B vitamins limited their effect by up to 76 percent.
“As individuals, we have limited options to protect ourselves against air pollution,” said Baccarelli. “Future studies, especially in heavily polluted areas, are urgently needed to validate our findings and ultimately develop preventive interventions using B vitamins to contain the health effects of air pollution.”
The study’s results are published in the journal Proceedings of the National Academy of Sciences (PNAS).
Parents, take courage. If you survive the sleep deprivation, toddler tantrums and teenage angst, you may be rewarded with a longer life than your childless peers, researchers said Tuesday.
Fathers gained more in life expectancy than mothers, a team wrote in the Journal of Epidemiology & Community Health — and particularly in older age.
“By the age of 60, the difference in life expectancy… may be as much as two years” between people with, and those without, children, they concluded.
Researchers tracked the lifespan of men and women born between 1911 and 1925 and living in Sweden — more than 1.4 million people in total.
They also gathered data on whether the participants were married and had children.
Men and women with at least one child had “lower death risks” than childless ones, the team concluded.
“At 60 years of age, the difference in life expectancy was two years for men and 1.5 years for women” compared to peers with no kids, the researchers wrote.
By age 80, men who fathered children had a remaining life expectancy of seven years and eight months, compared to seven years for childless men, said the team.
For mothers, life expectancy at 80 was nine years and six months, while for childless women it was eight years and 11 months.
The study merely pointed out a correlation, and cannot conclude that having children is the cause of the life expectancy gains, the researchers admitted.
But they theorised that parents may benefit from social and financial support from their children in older age, which childless people lose out on.
It could also be that childless people live unhealthier lifestyles than parents do.
The association between having children and longer life was found in married and unmarried people, but appeared to be strongest in single, older men, said the study.
This could be because unmarried men relied more heavily on their offspring in the absence of a partner.
The study did not echo previous research which found that having daughters is more beneficial for longevity than sons.
Fewer and fewer people are having children in Sweden at the same time as older people are spurning old age institutions to receive care at home — often by their children.
“Therefore, to further investigate health and survival consequences for childless older individuals is of importance,” wrote the team.
Type 2 diabetes in the United States has tripled since the 1980’s, where researchers have estimated that one in three Americans will have diabetes by 2050. More than one-third of American adults are obese and one in three Medicare dollars are spent on issues relating to diabetes. Unfortunately, these numbers continue to increase.
The sequence of health complications associated with insulin resistance, obesity and diabetes are characterized as the underlying cause of the majority of heart disease, cancer and premature death in the world. According to research, however, these conditions are preventable and reversible. Type 2 Diabetes is associated with the following chronic illnesses and diseases:
Both obesity and diabetes are preventable and reversible with proper lifestyle changes and a balanced diet and nutrition. On average, people consume approximately 152 pounds of sugar and 146 pounds of flour every year. The consumption of food high on refined sugar and flour can have a drastic effect on a person’s overall health and wellness.
When you remove foods that are causing disease from your diet and exchange them for nutritious foods, disorders such as diabetes, can be reversed, even in patients with obesity. The following seven strategies can be implemented every day with patients to prevent, treat and reverse insulin resistance, obesity and type 2 diabetes without the use of drugs and surgery:
5 to 5 grams of PGX, a unique type of fiber that controls appetite and blood sugar, before each meal with eight ounces of water
200 � 600 mcg of chromium polynicotinate or picolinate
600 mg of alpha lipoic acid twice daily
2,000 IUs or more of vitamin D3 (Thorne Research)
One to two grams of omega 3 fatty acids (Tuna Omega by Standard Process)
A high-quality multivitamin/mineral (Basic Nutrients by Thorne Research)
Get the proper nutrients.�Taking supplements can make your cells be more sensitive to insulin while increasing their effectiveness to metabolize sugar and fat in the body. Together with varies lifestyle changes and a proper diet, these can help the individual balance their blood sugar as well as prevent or reverse diabetes.
Stock up on whole, unprocessed foods. Whole, unprocessed foods can help balance blood sugar levels, reduce inflammation and oxidative stress as well as improve your liver detoxification, to prevent or reverse insulin resistance and diabetes. Choosing a variety of colorful fruits and vegetables known to have a low to moderate glycemic index, and foods rich in omega-3 fats, coconut butter and olive oil, legumes, nuts and seeds, can help promote a healthy metabolism, reverse insulin resistance and diabetes, even slow down aging and age-related diseases, such as heart disease.
Cut the Sugar.�Consuming foods and beverages with refined sugars and carbohydrates can create high levels of insulin, which can eventually lead to insulin resistance and type 2 diabetes. Among the many complications associated with chronic, elevated levels of insulin, inflammation, high blood pressure, poor sex drive, increased risk for cancer and depression can also occur. The most important thing you can do to reduce your risk of obesity and type 2 diabetes is to reduce or eliminate sugar from your diet.
Get the right exercise.�Participating in physical activity or exercise can have tremendous benefits for your overall well-being. Effective exercise can help balance blood sugar and lower insulin levels. The goal is to walk or perform any other cardio activity for 60 minutes, up to six times a week, although even 30 minutes of physical activity can help. Studies show high-intensity interval training can also benefit type 2 diabetes and obesity. Best of all, you can do these in only a few minutes a day.
Get sufficient sleep. Lack of sleep or poor sleep can affect your metabolism, may spike sugar and carb cravings, can increase your appetite, and may even increase of developing several diseases, including Type 2 diabetes. One study found that even a partial night�s poor sleep could induce insulin resistance. Therefore, sleeping properly should be a priority. Create a sleep ritual that includes turning off the T.V. in the bedroom, herbal therapies consisting of aromatherapy with essential oils, soaking in warm bath with 2 cups of Epsom salts and essential oils and creating total darkness and quiet.
Control stress levels.�With chronic stress, our levels of insulin, cortisol, and inflammatory compounds called cytokines all increase. This can trigger a metabolic dysfunction that leads to weight gain, insulin resistance, and eventually, type 2 diabetes. The connection between stress, weight gain, mental disorders, and blood sugar imbalances show that managing stress is a critical component when managing obesity and diabetes. You can�t eliminate stress, but you can learn to control it. Meditation, deep breathing exercises, yoga, massage, laughing, and dancing are among the best ways to manage stress and reverse type 2 diabetes.
Journal Your Results. Research shows that people who track their results lose twice as much weight and do twice as well. Begin by getting a journal to track your progress. That could be as simple as a pad of paper, a notebook, a spreadsheet in your computer, or anything that is convenient and works for you. You should track: what you eat; the baseline of all measurements, weight, waist size, body mass index, or BMI; daily blood pressure (optional); and daily glucose readings (if diabetic). Many patients become inspired to stay on task when they begin to see their results on paper.
Every year in the United States, 1 million people are diagnosed with diabetes. Diabetes is known to be the 7th leading cause of death. The good news is that this statistic can be changed according to new research. Diabetes is no longer inevitable. You can prevent and reverse type 2 diabetes.
Research studies have demonstrated that developing type 2 diabetes occurs as a result of environmental factors, such as how you eat, chemical exposure and stress management, among others. When you eliminate these negative factors, the pancreas has the ability to heal and cells will regain insulin sensitivity. This is ultimately fundamental considering that diabetes is responsible for a host of debilitating illnesses such as: Peripheral neuropathy; heart disease and stroke; kidney disease and kidney failure; and alzheimer’s disease.�
Type 2 diabetes affects many individuals in the United States and it’s often considered to be the underlying cause of heart disease and other diseases. According to new research studies and evidence, diabetes can be prevented and reversed by following several important life changes and a proper nutrition.
For more information, feel free to ask Dr. Jimenez or contact us at 915-850-0900.
Neck pain is characterized as the most prevalent symptom after being involved in an automobile accident. During an auto collision, the body is exposed to a sheer amount of force due to the high speed impact, causing the head and neck to jolt abruptly back-and-forth as the rest of the body remains in place. This often results in the damage or injury of the cervical spine and its surrounding tissues, leading to neck pain and other common symptoms associated with whiplash-related disorders.
As a team physician for the St Louis Cardinals during their 2011 World Series Championship season, I learned a lot about the importance of players taking care of themselves firsthand. I would see players preparing themselves both mentally and physically for the game ahead. Kids look up to these players and emulate them. Major League Baseball (MLB) recognizes this and wants their youth players to be healthy and play as safely as possible. This is why MLB took time, energy, and resources, to determine what would be best for today�s young pitchers. Below is a snapshot of what the MLB and the American Sports Medicine Institute (ASMI) found as risk factors for the young pitcher. It�s recommended that these guidelines be followed by coaches, parents, and players.
The MLB Pitch Smart guidelines provide practical, age-appropriate parameters to help parents, players, and coaches avoid overuse injuries and encourage longevity in the careers of young pitchers.
It was found that specific risk factors were seen as creating a higher incidence of injuries. According to the ASMI, youth pitchers that had elbow or shoulder surgery were 36 times more likely to regularly have pitched with arm fatigue. Coaches and parents are encouraged to watch for signs of pitching while fatigued during their game, in the overall season, and during the course of the entire year.
The ASMI also found that players that pitched more than 100 innings over the course of a year were 3.5 times more likely to be injured than those who did not exceed the 100 innings pitched mark. It�s important to note that every inning counts. Games and showcase events should count toward that total number of 100.
Rest is key. Overuse on a daily, weekly, and annual basis is the greatest risk to a young pitcher�s health. Numerous studies have shown that pitchers that throw a greater number of pitches per game, as well as those who don�t get enough rest between outings, are at a greater risk of injury. In fact, in little league baseball, pitch count programs have shown a reduction in shoulder injuries by as much as 50% (Little League, 2011). Setting limits for pitchers throughout the season is vitally important to their health and longevity in the game.
Pitching with injuries to other areas of the body will also affect a player�s biomechanics and change the way he delivers his pitch. An ankle, knee, hip, or spinal injury can cause changes in the biomechanics of how a player throws and will put more stress on his arm. Be cautious with these injuries, because at times the changes in the mechanics of the player can be very subtle; however, they can cause a significant amount of strain on a player�s pitching arm.
For best results for your youth baseball player�s longevity in the sport and keeping a healthy arm for seasons to come follow the MLB�s pitch count and required rest guide.
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3 Common Shoulder Sports Injuries
The shoulder is the most mobile joint in the body, which also makes it prone to injury. If you�re an athlete, taxing your shoulder over time with repetitive, overhead movements or participating in contact sports may put your shoulder at risk for injury.
There are several nonsurgical and surgical options available to treat labrum tears in the shoulder.
These are three common shoulder injuries caused by sports participation:
1. SLAP Tear
This is a tear to the ring of cartilage (labrum) that surrounds your shoulder’s socket. A SLAP tear tends to develop over time from repetitive, overhead motions, such as throwing a baseball, playing tennis or volleyball, or swimming.
Athletic performance decreases. You have less power in your shoulder, and your shoulder feels like it could �pop out.�
Certain movements cause pain. You notice that pain occurs with certain movements, like throwing a baseball or lifting an object overhead.
Range of motion decreases. You may not throw or lift an object overhead like you used to, as your range of motion decreases. You may also find reaching movements difficult.
Shoulder pain you can�t pinpoint. You have deep, achy pain in your shoulder, but you can’t pinpoint the exact location.
It�s common to experience shoulder instability if you�re an athlete. This injury can occur if you�re participating in contact sports, including football or hockey, or ones that require repetitive movements, like baseball.
Shoulder instability happens when your ligaments, muscles, and tendons no longer secure your shoulder joint. As a result, the round, top part of your upper arm bone (humeral head) dislocates (the bone pops out of the shoulder socket completely), or subluxates (the bone partially comes out of the socket).
Dislocation is characterized by severe, sudden onset of pain; subluxation (partial dislocation) may be accompanied by short bursts of pain. Other symptoms include arm weakness and lack of movement. Swelling and bruising on your arm are visible changes you may also notice.
This is another injury commonly seen in athletes participating in repetitive, overhead sports, including swimming and tennis. Rotator cuff injuries are typically characterized by weakness in the shoulder, reduced range of motion, and stiffness.
Being aware of these injuries and knowing their symptoms may encourage you to seek medical treatment sooner; early treatment intervention could result in a better outcome and earlier return to sports.
There�s nothing more frustrating for an athlete than sitting injured on the sidelines watching others compete. Although there�s not one foolproof way to stop shoulder pain from occurring, there are several tips that may help prevent it from starting or getting worse.
If you notice shoulder pain during certain activities, say while throwing a baseball or swimming, stop that activity for a period of time and find an alternative exercise, such as riding a stationary bike. Doing so can give your shoulder some time to rest and heal, while maintaining your cardiovascular fitness.
At the same time, don�t eliminate all shoulder movement. This is because you don�t want to develop a stiff shoulder from infrequent use. Consider doing some mild stretches to keep your arm moving.
2. Change Your Sleeping Position
If you notice pain in your right shoulder, don�t sleep on your right side. Try sleeping on your left side or back instead. If sleeping on your back irritates your shoulder, try propping your arm up with a pillow.
3. Warm Up
Exercising cold muscles is never a good idea. Before practicing your volleyball serve or baseball pitch, warm up your body with mild exercise. For example, start walking for a few minutes and gradually build up to a jog. Doing so raises your heart rate and body temperature and activates the synovial fluid (lubricant) in your joints.1 In other words, a mild warm up gets your body ready for the intense workout that follows.
4. Build Up Your Endurance
It�s a good idea to increase your endurance over time. If it�s been a few weeks or months since you�ve hit the tennis court, consider playing for a short period of time�maybe just 20 minutes to start�and build up to a longer period of playing time. Don�t fall into the trap of doing too much too soon, especially when your body is not used to it.
Strengthening your shoulder muscles can help provide support and stabilization to your shoulder joint. This, in turn, may prevent painful injuries like a shoulder dislocation, which is when the ball of your shoulder comes out of its socket.
Speak to your doctor before starting a strengthening program. They can suggest exercises to perform or may recommend working with a physical therapist.
6. Cross-Train
Some sports are particularly taxing on the shoulder due to repetitive, overhead movements. So you may want think about cross-training. If you�re a swimmer, for example, alternate some of your swimming workouts with a running or biking workout to reduce the stress on your shoulder, while still staying physically fit.
Alternatively, if you�re a painter or construction worker�two occupations commonly associated with repetitive, overhead movements�talk to your boss and ask if there are other non-repetitive tasks you can take on.
Above all, listen to your body and be proactive. You may need to make some adjustments to workout or daily routine to help prevent further damage down the road. It may also be worth getting your doctor�s input, even if you think you�ve got a minor injury. Catching injuries or discomfort early may help keep you in the game and prevent painful injuries down the road.
Being aware of sports�injuries and knowing their symptoms may encourage you to seek medical treatment sooner as early treatment intervention could result in a better outcome and earlier return to sports.�For Answers to any questions you may have please call Dr. Jimenez at
You know exercise is good for you, but if you’re over 65, which is best? A study from Mayo Clinic found that high-intensity aerobic exercise can actually reverse aging on a cellular level.
High-intensity aerobic exercise — or cardio — includes running.
Mayo researchers compared high-intensity interval training (HIIT), resistance training and combined training in a 12-week study. They monitored molecular and metabolic changes in adults divided into age groups of between 18 and 30 and between 65 and 80.
All types of training improved lean body mass and insulin sensitivity, but only high-intensity and combined training improved aerobic capacity and mitochondrial function in skeletal muscle.
Mitochondria are tiny energy-producing structures inside cells. They change with age and activity, and tend to decrease, both in content and function, as we grow older. One result is we have less energy.
In the study, high-intensity interval training also improved muscle protein content that not only allowed cells to create more energy, but to also cause muscles to get bigger, especially in older adults.
The ability of the mitrochondria to generate energy was increased by 69 percent among the seniors and by 49 percent in the younger group.
“We encourage everyone to exercise regularly, but the take-home message for aging adults that supervised high-intensity training is probably best, because, both metabolically and at the molecular level, it confers the most benefits,” says Dr. K. Sreekumaran Nair, a Mayo Clinic endocrinologist and senior researcher on the study.
Created by the Academy of Nutrition and Dietetics, National Nutrition Month® is celebrated annually every March to help everyone make more informed food choices and develop healthier eating habits for improved well-being.
With many recent studies focusing on the benefits of a diet that includes probiotics, also known as “good” bacteria, and prebiotics, which act as food for probiotics and promotes their growth, here we round up some of ways that boosting levels of good bacteria could improve various conditions and overall health.
Reduce social anxiety
A 2015 study of 700 students participants found that eating fermented foods, a good source of probiotics, is associated with reduced symptoms of social anxiety.
The study, published in Psychiatry Research, also found that the link between fermented foods and reduced social anxiety was strongest among those who already rated high in neuroticism.
The findings came after an earlier study published in The Lancet Psychiatry stated that an increasing amount of evidence suggests an important relationship between the quality of diet and mental health.
Improve sleep, protect against stress
A study published just last month found that prebiotics, can help improve sleep and protect against the negative effects of stress.
The team of researchers fed 3-week-old male rats a diet of either standard chow or chow that included prebiotics, and found that those on the prebiotic diet spent more time in non-rapid-eye-movement (NREM) sleep, which is restful and restorative, than those on the non-prebiotic diet.
Rats who were on the prebiotic diet also spent more time in rapid-eye-movement (REM) sleep after being exposed to a stressor, with REM sleep is believed to be critical for promoting recovery from stress.
Previous research has also shown that stress can reduce healthy diversity of gut bacteria, but the rats on the prebiotic diet maintained a healthy and diverse gut microbiota even after exposure to stress.
Reduce obesity
A 2015 study confirmed a link between balanced intestinal flora and weight loss.
The study, published in the journal Obesity, showed that while following a four-week high-fat diet the men who drank a probiotic milkshake containing VSL3, a probiotic with multiple strains of bacteria including Lactobacillus acidophilus and Bifidobacterium longum, put on less weight than others following the diet who drank a placebo milkshake.
The researchers think that probiotics could have changed gut bacteria in a way that resulted in less body fat accumulation, and that the probiotics could have reduced fat absorption.
Reduce risk of allergies
Prebiotics have been shown in various studies to help reduce the risk of allergies.
A French study using mice found that those who received prebiotics had a lower risk of developing a wheat allergy thanks to the prebiotics improving the immune system’s tolerance to allergens, while a US study by the University of Chicago also found that in infants who had trouble tolerating cow’s milk, a new probiotic not only got rid of the allergy, but also changed the composition of their gut bacteria significantly.
A separate study also from the University of Chicago, found that supplementing rodents with probiotics containing the bacterium Clostridia later in life could reverse a peanut allergy.
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