Despite previous reports, Vitamin D supplements are unlikely to reduce the risk of asthma, atopic dermatitis, or allergies according to a new Canadian study.
Carried out by researchers from McGill University, Canada, and the Lady Davis Institute at the Jewish General Hospital, Canada, team looked at genetic and health data on more than 100,000 participants from previous large-scale studies to determine whether genetic changes associated with vitamin D levels lead to a greater chance of developing asthma, atopic dermatitis (an itchy inflammation of the skin) or high IgE levels (an immune molecule linked to allergies).
Previous research has linked low vitamin D levels to all three of the conditions.
Contrary to these previous results, the new research found no statistically significant differences between people with or without any of the four genetic changes associated with lower levels of vitamin D and rates of asthma (including childhood-onset asthma), atopic dermatitis, or IgE levels.
The team pointed out that the study did have its limitations, including looking only at white populations of European ancestry, and they now recommend further research in non-European populations and those with a vitamin D deficiency.
However, the team’s findings from a recent study using the same participants did suggest that low vitamin D levels increase risk for other inflammatory diseases, with evidence for a causal link between low vitamin D levels and multiple sclerosis, a common neurological disorder more common in white people of European descent and women.
These findings suggest those at risk for multiple sclerosis should ensure that they have adequate vitamin D levels, while researchers concluded increasing levels of vitamin D is unlikely to result in a reduced risk of asthma or dermatitis in adults and children, with lead author of the study Dr. Despoina Manousaki, adding that, “Our findings suggest that previous associations between low vitamin D and atopic disease could be due to spurious associations with other factors.”
The findings can be found published in PLOS Medicine.
When diagnosed with degenerative disc disorder, among the primary things that lots of patients ask is, “Am I going to need surgery to repair this?” For many people, the answer is no. You in fact need to meet some rather stringent demands in order for your doctor to recommend operation:
You have attempted several months�ordinarily about six months�of non-operative treatments, plus they haven’t helped reduce your pain. What this means is that you simply have attempted physical therapy, medications, rest, among others, and your pain is still interfering with your life.
Your disc degeneration is at two levels not just one. When you have multi-level disc degeneration, you might not be the best candidate for surgery as you may lose an excessive amount of mobility in your back if you have a fusion (that sort of surgery is clarified below).
You’re comparatively young. Recovery from operation could be a tough procedure, so that your body requires in order to manage it. Younger individuals are somewhat more effective at recovering than older folks that are more prone to complications from operation. There’s not a certain “you should not have surgery if you are older than this” age. Your physician will probably be able to create that recommendation.
Operation could be required immediately for those who have among these red flags:
Loss in bladder or bowel control
Cauda equina syndrome is an incredibly serious ailment. Your cauda equina�or “horse’s tail”�is several nerves that resembles, competently enough, a horse’s tail. It is situated at the conclusion of the spinal cord, and it is a surgical emergency when the cauda equina is compressed. You might have extreme low back pain, weakness in your legs, radiculopathy (pain that goes out of your back and into your legs), and incontinence.
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Types of Surgery for Degenerative Disc Disease
Up until lately, surgery for degenerative disc disease has called for two main parts: removal of what’s causing pain and then fusing the back to control movement. When the surgeon removes tissue that’s pressing on a nerve, it is called a decompression surgery. Fusion is a stabilization surgery, and frequently, a decompression and fusion are done at the exact same time.
Traditional surgical options that are decompression include:
Facetectomy: There are joints in your spine called facet joints; they help stabilize your back. Yet, facet joints can put pressure on a nerve. “Ectomy” means “removal of.” So a facetectomy involves removing the facet joint to reduce that pressure.
Foraminotomy: If part of the disc or a bone spur (osteophyte) is pressing on a nerve as it makes the vertebra (through an exit called the foramen), a foraminotomy might be done. “Otomy” means “to make an opening.” So a foraminotomy is making the opening of the foramen larger, therefore the nerve can depart without being compressed.
Laminectomy: At the rear of every vertebra, there is a bony plate that protects your spinal canal and spinal cord; it’s known as the lamina. It may be pressing in your spinal cord, hence by removing section or all of the lamina, the surgeon may make more room.
Laminotomy: Similar to the foraminotomy, a laminotomy makes a more substantial opening, this time in your bony plate shielding your spinal canal and spinal cord (the lamina). The lamina may be pressing therefore the surgeon may make more room for the nerves using a laminotomy.
All of the above decompression techniques are done from the back of the spine (posterior). Sometimes, though, a surgeon has to do a decompression from the front of the spine (anterior). As an example, a bulging disc or a herniated disc shoving into your spinal canal sometimes cannot be removed from behind because the spinal cord is in the way. In that case, the decompression procedure is normally performed from the front (anterior). The main anterior decompression techniques are:
Discectomy: It might be pressing on your own nerves in case you are in possession of a bulging disc or a herniated disc. In a discectomy, the surgeon will remove all or area of the disc. The surgeon can do a discectomy using a minimally invasive approach. Minimally invasive means that there are smaller incisions as well as the surgeon works with a microscope and very little surgical tools. You’ll possess a recovery period that is shorter when you possess a minimally invasive discectomy.
Corpectomy (or Vertebrectomy): Occasionally, surgeons will need to take the complete vertebral body out because disc substance becomes lodged between the spinal cord and also the vertebral body and can’t be removed by a discectomy. In other cases, osteophytes form between spinal cord and the vertebral body. In these situations, the whole vertebral body may need certainly to be removed to gain access to the disc material that is pressing on your nerve�that’s a corpectomy.
After portion of a disc or vertebra continues to be taken out, your back could be shaky, meaning that it proceeds in strange ways. That makes you more at risk for serious neurological harm, and you don’t want that. The surgeon will need to stabilize your spine. Traditionally, this has been done using a fusion, and it can be done from the back (posterior) or in the front (anterior).
In spine stabilization by fusion, the surgeon creates an environment where the bones in your back will fuse together over time (usually over several months or longer). The surgeon uses a bone graft (normally using bone from your own personal body, but it is possible to utilize donor bone as well) or a biological substance (which will stimulate bone growth). Your surgeon may use spinal instrumentation�wires, cables, screws, rods, and plates�to raise stability as the bones fuse. The fusion will cease movement between the vertebrae, providing long term stability.
New Surgical Options for Degenerative Disc Disease
A fruitful fusion restricts motion in the fused area. Now there’s a brand new surgical option that helps you keep freedom: an artificial disc. The surgeon will remove your disc (a discectomy), and insert an artificial disc in its area. The notion is that the artificial disc help you move more readily and with less pain and will keep your spine flexible.
Artificial discs have become new, but they’re a fascinating development in back surgery. But because they’re so new, there haven’t been many long-term studies in the US about the effectiveness of artificial discs. Short-term studies and studies from Europe are promising, though.
Risks of Spinal Surgery
As with absolutely any procedure, there are risks involved with spine surgery for degenerative disc disease. Before requesting one to sign a surgical consent form, your doctor will discuss possible risks along with you. Possible complications include, but are not limited to:
harm to nerves or your spinal cord
non-healing of the bony fusion (pseudoarthrosis)
failure to enhance
instrumentation breakage/failure
infection and/or bone graft site pain
pain and swelling in your leg veins (phlebitis)
urinary difficulties
Complications could result in more surgery, so again �make certain that you completely understand the risks along with your surgery before proceeding. The decision for surgery is yours and yours alone.
Recovering from Degenerative Disc Disease Surgery
After surgery for DDD, you will not immediately feel better. Should you have had a fusion, it will require some time (several months or longer) for the fusion to heal properly, and in the interim,, you could have pain in the region where you had surgery. Your incisions should heal in 7 to 14 days.
Your surgeon will provide you with special directions about what you’ll be able to and can’t do following surgery. Be sure to stick together with the healing plan and never overdo it or overstress your back. Report any issues�such as increased pain, temperature, or infection�to your physician immediately.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: Preventing Spinal Degeneration
As we age, it’s natural for the spine, as well as the other complex structures of the spine, to begin degenerating. Without the proper care, however, the overall health and wellness of the spine can develop complications, such as degenerative disc disease, among others, which could potentially lead to back pain and other painful symptoms. Chiropractic care is a common alternative treatment option utilized to maintain and improve spine health.
An Irish study that examined the relationship between dairy intake and bone density found that senior citizens who ate the most yogurt had denser hip bones than those who ate the least.
Researchers examined 1,057 women and 763 men who underwent a bone-mineral-density (BMD) assessment and 2,624 women and 1,290 men who had their physical function measured. All were older than 60 years of age.
Yogurt consumption information was gleaned from a questionnaire and categorized as never, two to three times per week, and more than one serving per day. Other factors that influence bone health were taken into consideration including daily intakes of other dairy products, meat, fish, smoking, alcohol, and other traditional risk factors that affect bone health.
After adjusting for all risk factors, each unit increase in yogurt consumption in women was associated with a 31 percent lower risk of osteopenia (a condition where old bone is reabsorbed into the body faster than it can make new bone) and a 39 percent lower risk of osteoporosis (weak, brittle bones).
In men, the risk of osteoporosis was 52 percent lower in those who ate the most yogurt.
“Yogurt is a rich source of different bone promoting nutrients,” said researcher Dr. Eamon Laird. “The data suggest that improving yogurt intakes could be a strategy for maintaining bone health.”
Other recent studies have found yogurt has some surprising health benefits. Scientists at the University of California, Los Angeles, found that good bacteria like the Lactobacillus strain found in yogurt battle inflammation and can slow, or even stop, the development of cancer. In addition, good bacteria reduced gene damage.
An analysis of 23 randomized studies at Vanderbilt University Medical Center found that using probiotics improved the symptoms of people with seasonal allergies. Researchers theorize probiotics change the composition of bacteria in the intestines in ways that modulate the body’s immune response and stop it from reacting to pollen and other allergens.
“Keyhole” arthroscopic surgery should rarely be used to repair arthritic knee joints, a panel of international experts says in new clinical guidelines.
Clinical trials have shown that keyhole surgery doesn’t help people suffering from arthritis of the knees any more than mild painkillers, physical therapy or weight loss, said lead author Dr. Reed Siemieniuk. He is a health researcher with McMaster University in Toronto, Canada.
“You can make a pretty strong statement saying that from a long-term perspective, it really doesn’t help at all,” Siemieniuk said. “If they knew all the evidence, almost nobody would choose to have this surgery.”
Keyhole surgery is one of the most common surgical procedures in the world, with more than 2 million performed each year, Siemieniuk said. The United States alone spends about $3 billion a year on the procedure.
The new guidelines — published online May 10 in the BMJ — were issued as part of the journal’s initiative to provide up-to-date recommendations based on the latest evidence. The guidelines make a strong recommendation against arthroscopy for nearly all cases of degenerative knee disease.
This includes osteoarthritis as well as tears of the meniscus, the padding between the two leg bones in the knee, Siemieniuk said.
“With age and with use, the grinding of the two bones together can break down that padding,” he said. “It’s very common to see little rips and tears in that padding in patients with arthritis.”
Siemieniuk and his colleagues noted that a trial published in 2016 showed that surgery was no better than exercise therapy in patients with a meniscus tear.
Despite this and other medical evidence, most guidelines still recommend keyhole surgery for people with meniscus tears, sudden onset of symptoms like pain or swelling, or mild to moderate difficulties with knee movement.
Arthroscopic surgery relies on small incisions through which a tiny camera and miniature instruments are inserted. Doctors can remove or repair damaged tissue without having to cut the knee open.
The American Academy of Orthopaedic Surgeons currently advises against performing arthroscopic surgery in patients with full-fledged knee osteoarthritis, said Dr. Kevin Shea, an academy spokesman.
“Most orthopedic surgeons have dramatically reduced arthroscopic surgery in patients with degenerative arthritis,” Shea said. “Most I know have abandoned it over the last 10 to 15 years.”
However, arthroscopic surgery still can help people with joint movement problems caused by meniscus tears who have not developed moderate or severe knee osteoarthritis, said Shea.
Those patients should be treated first with mild painkillers and exercise therapy, but keyhole surgery should remain an option for them, he added. Shea is a professor of orthopedic surgery at the University of Connecticut.
“Not that long ago, I operated on a 67-year-old retired schoolteacher who’s an avid skier,” Shea said. “She had no arthritis in her knee but a huge meniscus tear that kept locking, catching and popping. Not offering treatment to her would not have been fair.”
Under the BMJ guidelines, patients with meniscus tears should be treated with painkillers and physical therapy, as well as weight loss if they are overweight, Siemieniuk said. Knee replacement surgery is the last treatment option, done once degeneration has progressed to the point where all other therapies don’t work.
There is a financial incentive for doctors and hospitals to perform unnecessary keyhole surgeries, but Siemieniuk said these surgeries also might be prompted by the desire to treat a painful medical condition.
“It’s hard to take away one of the options from people when chronic knee pain and arthritis can be very debilitating,” he said. “And there’s an expectation from patients that by the time they see a surgeon, the surgeon is going to have something to be able to offer them.”
Inertia might also play a role. “It’s a lot easier to introduce a new treatment into clinical care than to de-implement one that we later find out doesn’t work,” Siemieniuk said. “That’s what we’re seeing here.”
Keyhole surgery has its downsides. Recovery can last anywhere from 3 days to 6 weeks, Siemieniuk said, and there is a risk of blood clots or infection in the knee.
Patients should go through a shared decision-making process with their surgeon, questioning whether this surgery would truly help them, he said.
The surgery still can be useful to fix torn ligaments or repair damage caused by severe trauma, Siemieniuk said. But in most cases, he said, given the evidence, insurers “may choose not to fund it, which I think would be appropriate.”
Warding off the joint pain of gout may be as easy as eating right, a new study suggests.
Gout, a joint disease that causes extreme pain and swelling, is caused by excess uric acid in the blood. It’s the most common form of inflammatory arthritis, and its incidence has risen among Americans over recent decades, Harvard researchers noted.
But the DASH (Dietary Approaches to Stop Hypertension) diet — which is high in fruits and vegetables, and low in salt, sugar and red meat — can lower levels of uric acid in the blood.
The American Heart Association has long supported the DASH regimen as a way to help avoid heart disease.
“Conversely, the [unhealthy] Western diet is associated with a higher risk of gout,” said Dr. Hyon Choi, of Harvard Medical School in Boston, and colleagues. The “Western” diet describes the fatty, salty, sugar-laden fare of many Americans.
One nutritionist wasn’t surprised by the new findings, pointing out that the DASH diet is low in compounds called purines, which break down to form uric acid.
“I can see how the DASH diet may benefit someone with gout,” said Jen Brennan, clinical nutrition manager at Lenox Hill Hospital in New York City. “The DASH diet avoids excessive consumption of red and organ meats known to have high purine levels.”
Brennan added that the DASH diet “also encourages high intake of fruits and vegetables. We want to encourage fluids and vitamin C for these patients to help rid the body of uric acid, and fruits/vegetables can support this.”
In their study, the Harvard researchers analyzed data from more than 44,000 men, aged 40 to 75, who had no prior history of gout. The men provided information about their eating habits every four years between 1986 and 2012.
Over the study period, more than 1,700 of the men developed gout.
During 26 years of follow-up, those who followed the DASH diet — high in fruits, vegetables, legumes, nuts, low-fat dairy products and whole grains, and low in salt, sugary drinks and red and processed meats — were less likely to develop gout than those who ate a typical Western diet, the findings showed.
The Western diet is high in items such as red and processed meats, French fries, refined grains, sweets and desserts.
The study wasn’t designed to prove a cause-and-effect relationship. However, the findings suggest that the DASH diet may provide “an attractive preventive dietary approach for the risk of gout,” the researchers concluded.
Choi’s team noted that many people who have high uric acid levels also have elevated blood pressure, or “hypertension” — another reason to switch to the healthier DASH diet.
According to the study’s lead author, Sharan Rai, of Massachusetts General Hospital, “The diet may also be a good option for patients with gout who have not reached a stage requiring [uric acid]-lowering drugs, or those who prefer to avoid taking drugs.” Rai is with Mass General’s division of rheumatology, allergy and immunology.
“And since the vast majority of patients with gout also have hypertension, following the DASH diet has the potential of ‘killing two birds with one stone,’ addressing both conditions together,” Rai said in a hospital news release.
However, more studies are needed to track the diet’s effectiveness in curbing gout flare-ups, the researchers said.
Dana Angelo White is a registered dietitian at Quinnipiac University in Hamden, Conn. She called the new study “another win for the DASH diet, a sensible plan that emphasizes whole foods and a healthy balance of all major food groups. I’m pleased to see a study that highlights the benefits beyond cardiovascular health. If more people ate this way, we would continue to see decreases in all kinds of chronic illness.”
Most of us will spend at least 1/3 of our lives sleeping. Strangely, researchers still aren�t entirely sure why our body needs sleep.1 What they have found, however, is that the number of hours of sleep you get each night, combined with your sleeping position, can greatly affect your overall health.
Research conducted by the National Sleep Foundation (NSF) shows that the average adult needs between 7 and 9 hours of sleep each night for maximum health benefits.2 Their research, which involved a systematic review of scientific literature pertaining to health, safety, and performance, also identified certain sleeping postures that can help alleviate or even prevent several common physical ailments, including back pain and sinus infections.
To help sufferers get the relief and rest they need, we�ve compiled a list of 8 sleeping positions designed to help alleviate these common health conditions.
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1. Headaches
If you constantly suffer from painful headaches, take a good look at your sleeping position.3 If you sleep with your head in the same position for an extended period of time and/ or twist your neck while you sleep, research shows that you are more likely to wake up with a headache. To prevent this, you may want to surround your head with pillows to prevent any neck twisting. If you can, try to move your head around at least a little during the night.
2. Digestive Issues and Heartburn
If you struggle with digestive issues (like heartburn), do yourself a favor: slightly elevate your head and sleep on your left side. Studies show that elevating your head keeps stomach acid from flowing up into your esophagus, the main cause of heartburn.4 Additionally, since your stomach sits slightly on your left side, sleeping on your left lets gravity assist in digestion.
3. Neck Pain
To reduce your chances of waking up with an aching pain in your neck, give it a little extra support while you sleep. There are two easy ways to do this.5 One, opt for a feather pillow, which easily conforms to your neck�s shape. Two, roll up a small hand towel and place it under your neck for additional support. If the towel�s texture bothers you, tuck it inside your pillowcase.
4. Back Pain
Back pain can be made worse or better based on how you sleep. According to experts, the best position for relief is lying flat on your back.6 At the same time, place a pillow under your knees or put a small, rolled up towel under the curve of your back. However, you should keep in mind that when it comes to back pain, your best option is to sleep in the position that works for you.
5. Sinus Problems
If you�re suffering from a sinus infection, sleep can definitely be a problem. Thankfully, researchers have found that sleeping with your head elevated is most beneficial in this situation.7 This position assists in preventing pools of mucus from building up when your head is down, making it much easier to get the rest and relaxation you need to recover.
6. High Blood Pressure
If you suffer from high blood pressure, also referred to as hypertension, you may be surprised to learn that how you sleep can affect your condition. In fact, researchers have found that sleeping in a face-down positon can help lower blood pressure.8 In a study performed at the Ehime University School of Medicine, participants, overall, saw a significant drop in their blood pressure when lying on their stomach with their face down. One important note: you should always speak with your physician about your condition and potential treatment regimens.
7. Shoulder Pain
If you are suffering from shoulder pain, it�s pretty obvious that you don�t want to sleep on the affected side because this puts unnecessary pressure on your muscles and bones.9 Instead, you have two options. One, you can sleep flat on your back, which is a good solution if both of your shoulders hurt. Two, you can sleep on the side that is pain-free with your legs slightly bent. For added support try tucking a pillow under your knees, or clasping one to your chest.
8. PMS-Related Symptoms
If you are a woman who knows all too well the problematic symptoms of PMS, such as bloating, cramping, or moodiness, sleeping on your back with a pillow under your knees and your arms at your side can seriously alleviate your symptoms.10 Whatever you do, be sure to avoid curling up in a ball or lying on your stomach, as these two positions put too much pressure and weight on your uterus, resulting in increased irritation and cramping.
Now that you know how your sleeping position can benefit your health, it�s time to try them out.
Turmeric is the bright orange spice we often associate with curry or other exotic dishes, but turmeric is also becoming more well known for its health benefits as well. What I didn�t know was that turmeric can not only spice up my food, but it can help relieve everything from depression to an upset stomach. More research is being done every day, but that doesn�t mean we should overlook what we do know now about the health benefits of turmeric.
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First, What is Turmeric?
Turmeric is part of the ginger family and is a perennial plant that is usually harvested in tropical climates such as India and China. Like ginger, it is a thick root that is yellow on the outside and an orange on the inside, hence the spice�s well known color. Turmeric is extensively used to flavor food or add color, mainly in curries and mustards.
What are the Health Benefits of Turmeric?
Calm an Upset Stomach and Curb Heartburn
The most well known health benefit of turmeric is to naturally calm an upset stomach. You will see a lot of turmeric teas on the market that claim to do just that. As with an upset stomach, turmeric is known to also help fight inflammation in the body, which can also help to reduce heartburn and indigestion problems.
Curcumin, the main compound in turmeric, is what is responsible for many of the health benefits of turmeric. Curcumin is best taken as a supplement to get the maximum health benefit because most turmeric alone only contains 2-5% curcumin. You�d have to eat one heck of a lot of turmeric to get that kind of benefit! The antioxidant and anti-inflammatory properties of curcumin help heart attack patients and those suffering from pre-diabetes. While there is no substitute for conventional therapies, curcumin could be a great supplement to talk to you doctor about.
Fights Cancer
Again, you should always follow the advice of your doctor and follow the traditional route as much as possible. But, for those worried about the disease, adding curcumin into your supplement rotation may be of some help. Curcumin has been shown to interfere with important pathways involved with cancer development and growth. In lab settings, cancer cells were even shown to shrink.
Helps Protects the Brain
Another compound of turmeric, turmerone or ar-turmerone is not as well known or studied as curcumin, but as part of several studies, it has been shown to help the recovery of stem cells in the brain. This can help to improve memory in those suffering from strokes or Alzheimer�s disease.
Please Use Caution
The FDA doesn�t regulate dietary supplements like they do food, so please use caution and talk to your doctor about any supplements you are thinking about taking. You never know how it will interact with any other medications you are taking or how it will interact in your body. That being said, turmeric is a wonderful spice to add to your dishes and can even add a new element of health to your dish!
A couple of my favorites: Nativ Organics and Vitacost Turmeric Extract Curcumin
Spices and Recipes to Try
To get your dose of turmeric, give some of these great recipes a try with the original spice.
Organic turmeric spices I like: Jiva Organics and Simply Organic
Disclaimer: Please note that some of the links in this post are affiliate links and I will earn a commission if you purchase through those links. I recommend these products because they are products that I personally use or companies that I have found trustworthy.
There’s so much to love about a strong midsection � most importantly, it’s essential for a healthy body.
Fact: strengthening the core helps improve posture, prevent everyday injury, and combat chronic back pain, which is all too common if you sit at a desk all day.
Keep in mind that this isn’t a beginner workout. “If you feel your back or hip flexors too much while doing these exercises, it’s an indication that your abs aren’t strong enough to perform them,” he said. In that scenario, you can always reduce the amount of reps, modify the moves, or opt for a more beginner-friendly workout.
The workout: Run through the five-move circuit for a total of three times. Do your best to minimise breaks between each move.
Double Leg Lifts
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Lay flat on the ground with your legs extended straight up toward the ceiling. Place your hands underneath the back of your head. For added stability, Austin recommends laying your arms out to your side, allowing the palms to grip the floor much like you would in a push-up position.
Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up. If this is too difficult, lower them as much as you can, or lower one leg at a time.
Complete 10 to 15 reps.
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Hip Dips
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Begin in a side elbow plank on your right side with straight legs and your feet stacked.
Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
Repeat for a total of 10 to 15 reps to complete a set, then switch sides.
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V Crunch
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Lying on your back, lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and your lower back pressed into the ground.
Repeat the crunch motion to complete one rep.
Complete 15 reps.
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Alternating Two-Point Plank
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Start in a plank position with your hands directly under your shoulders and your feet in line with your hips. Lift your left leg off the ground so your heel is even with your pelvis.
Keeping your torso steady, reach your right arm forward. Really brace through your abs by pulling your navel to your spine. Hold this position for about three seconds.
Return to plank, then switch sides, lifting your right leg off the ground and reaching your left arm forward. Hold for three seconds and return to plank. This is one rep.
Complete 8 to 10 reps.
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Bicycle Crunches
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Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs).
Put your hands behind your head.
Bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
Switch sides and do the same motion on the other side to complete one rep (and to create the “peddling” motion).
There is a growing awareness in the U.S. for childbearing women to seek help in adjusting to their post-baby body. This is not to be confused with the celebrity magazine headlines of �How I Got My Body Back.� The goal is not to return to the same jeans you wore before or to fad diet and slim down to your former self.
Women who bear children can feel the history in their bodies. A cataclysmic journey has taken place: conceiving, carrying, and delivering a human into the world. It is a beautiful experience to be revered and should not leave the woman with any upset about the glory of what she has been able to do. Yet the entire year of making this happen � the three trimesters plus the so-called �fourth trimester� of infancy � does affect the body, sometimes in a way that bewilders or hinders us.
“This is not to be confused with the celebrity magazine headlines of ‘How I Got My Body Back.’ The goal is not to return to the same jeans you wore before or to fad diet and slim down to your former self.” ��Laura Lash
Perhaps because of the nationwide growing practices of yoga and mindfulness, or because Western medicine is opening up to the mind-body connection and the influences of Eastern medicine, we now have women asking for more support in the physical recovery of their bodies after childbearing, not seeking to return to the body they had, but to learn how to improve functionality of their body as it is now. In this article we will hear from a physical therapist, a yoga/Pilates instructor and a bodyworker to learn about common issues and how they can be addressed.
Contents
Issues
Nature allows for a graceful advance throughout pregnancy. Week to week with the growth of the baby, a woman�s body has the opportunity to adjust to carrying increased weight. We make modifications in how we sit, carry things, even in the way we get in and out of the car. Sleeping positions are limited and rest can be fitful. After nine-plus months of this accommodation there is the birthing event. The experience varies from person to person but as one of my yoga teachers � cracking a joke about the �will-this-ever-end� mentality � said: �All the babies come out!� And the babies do come out, all with their own unique birth stories. Regardless of the way in which a baby is birthed, it is a huge undertaking for the female body. The mother will then begin to heal herself, at the same time providing nourishment to her newborn, by breast or bottle. The first three months of a child�s life are a precious time for the mother�s mind, body, and emotions. And it can be a challenge to see clearly what the mother�s needs are when the newborn needs constant care. Admittedly, some women require medical attention in their postpartum recovery. More commonly, women are simply trying to get by in the sleepless, incubated state that is new motherhood.
Sheri Baemmert, E-RYT 200, RYT 500, RCYT, RPYT, teacher of Pilates, yoga and Thai yoga bodywork, elaborates on her experience with childbirth: �After I became pregnant with my son, I started to really understand what women experience.� As the teacher in class, Sheri�s demonstrations became different.
�Our bodies are amazing, and after my first home birth I realized preparing for birth is like training for the most intense workout you will ever have. � ��Sheri Baemmert, E-RYT 200, RYT 500, RCYT, RPYT, teacher of Pilates, yoga and Thai yoga bodywork
“As I got bigger and bigger and had to push myself off the floor instead of just hopping up, I understood what books can’t teach … After having a second child, I realized things don�t bounce back the same why they can after the first child. Again, knowledge can come from books, but wisdom comes from experience.�
There are common issues that arise for the postpartum mother. And as previously mentioned, there is a heightened awareness now that women are allowed, even encouraged, to seek help in improving the function of their core/abdominal muscles, pelvic floor (the muscular base of the abdomen supporting the bladder, intestines, and uterus) or any other body area that has been affected, and is perhaps dysfunctioning, after the pregnancy and birth experience.
Stephanie Powell, P.T., a physical therapist with Mayo Clinic Health System, has been working with women on these issues for 11 years, nine of them as a specialist working with the pelvic floor: �I just always encourage women to let their providers know any concerns they have postpartum, even if symptoms �are not a big deal.� Most common postpartum conditions include urinary incontinence (leaking urine), prolapse (when some internal structures such as the rectum, uterus, or bladder can sit lower in the pelvic floor), and reports of back pain (can be low back, mid back, neck, or all three).�
Approaches
At Prajna, a studio in Eau Claire, Sheri offers cues from her yoga and Pilates background to assist women in strengthening their pelvic floors and finding deep core strength. This work is done on Pilates-specific equipment and on a yoga mat with props. She attracts a wide range of clientele: �Basically anyone ready to commit to rebalancing their body. This includes finding subtle strength. We need to be both strong and flexible. We need to be balanced. We need to undo the consequences of our work style, lifestyle, play style. I offer my clients a full body, breath, mind approach to well-being. Some clients spend the first hour learning how to breath again. Others spend time �finding their true deep core.� � Sheri is incredibly understanding about the needs of new moms and is delighted when moms bring their babies along for sessions. She makes sessions physically and logistically accommodating so mothers feels it�s possible to repeatedly attend.
Christopher Hayden, LABT, CAR, a licensed bodyworker, will offer Visceral Manipulation (VM) and other modalities at Tuning Tree, a collective of therapists offering services in a new location on South Barstow Street, beginning in May. In his training with VM, he is �learning how to apply gentle hands-on techniques to the internal organs. This is aimed at improving their function, but can also help your body move and feel better.� In addition to postpartum work, VM can aid in digestive health, relaxation, and better movement throughout the body. �I�m excited to bring this work to clients to not only improve functioning, but also embodied self-awareness that really makes a long-term difference,� Christopher says. �I�m pairing up with Sandra Helpsmeet at the Yoga Center of Eau Claire to incorporate yoga techniques and visualizations with hands-on techniques in workshops and individual sessions.�
If you are most comfortable in a clinic setting, physical therapy may help you understand the shifts you�ve experienced and how to work with your postpartum body.
Timing
While caring for an infant, it can be hard to get a true sense of what your needs are. There is very little alone time to contemplate and focus on yourself, compounded by having very little time to take action on what your needs may be. It often gets to a point of fatigue or breakdown before women can recognize that something needs to change for them. By highlighting what is available to women, we can encourage them to seek help earlier on in the first few months of motherhood so they feel supported and can soldier on.
�Early intervention is key for treatment success, so letting women know that we are here and can help them is vital.� ��Stephanie Powell, P.T., a physical therapist with Mayo Clinic Health System
That said, treatment is possible at any time. Taking into consideration which approach to care may be best for you, you can work on rehabilitation of the body months or years after childbearing.
Stephanie elaborates on the commitment needed: �Timeline can be variable, dependent on severity of symptoms as well as other medical factors. While all therapists have their own approach, generally starting with once-weekly visits to establish tolerance to treatment, changes in symptoms, and assisting with challenges that may affect success. In terms of treating incontinence, we may see patients every two to three weeks to give them time to work on a home program.�
As wonderful as it is to seek and receive professional help, what simple things can you do to make things easier on yourself? Stephanie has more great suggestions: �Can you keep a few pillows near the area you normally feed baby, to keep your arms propped and avoid hunching the upper back? Are you keeping up with your water intake, and taking bathroom breaks regularly to try avoiding urinary tract infections or constipation? It is easy to forget the little things in the postpartum phase.�
Here’s a reason to really enjoy your morning cup of joe: it practically qualifies as a health food these days. Coffee can improve your mood, jumpstart your metabolism, boost your workout, and help you focus, among other amazing benefits suggested by recent research.
Yet you won’t score these health rewards unless you steer clear of certain bad habits when it comes to preparing and sipping your favorite brew. Some coffee-prep practices strip the beans of their high levels of micronutrients like polyphenols, a type of antioxidant thought to help prevent heart disease and other conditions. And ordering beverages loaded with dairy and sugar can turn this naturally low-calorie beverage into a delivery system for fat and calories.
To get the most from your coffee, make sure you’re not committing any of the mistakes called out by Bob Arnot, MD in his new book, The Coffee Lover�s Diet: Change Your Coffee�Change Your Life. With Arnot’s advice in mind, here’s the right way to prepare and savor your brew.
Contents
Cut Back on Sugar
Coffee and sugar have always been a popular pairing. Sprinkling in the sweet stuff won�t take away from coffee’s polyphenol level, but it can detract from the healthfulness of the drink thanks to the extra calories (16 per sugar packet) and the way refined sugar messes with your blood-sugar levels. If you need sugar because your coffee tastes too bitter, try a brew made from naturally sweeter beans.
Go Easy on the Cream
Coffee with cream is another delicious duo. Two tablespoons of heavy cream packs about 100 calories; the same amount of half-and-half has 38. These numbers may not seem like much, but if you drink a few cups or more a day, it adds up. Many people mask the bitterness of their coffee with cream, so save yourself the calories and pick a lighter roast, or stick to low-fat milk only. Speaking of milk and cream, try to make smoothie-like blended coffee drinks, which can have hundreds of calories each, an occasional splurge.
Drink Lighter-Roast Brews
�Superdark roasts, swirled with cream and sugar to cover their burnt-wood taste, are the coffee equivalent of soggy green beans that have been cooked all-day with a fatty ham hock or a slice of bacon,� writes Arnot. Lighter roasts may take some getting used to, but they can be just as flavorful and are much higher in polyphenols. If you can’t give up the dark stuff, roast the beans yourself at a temperature no higher than 430 degrees This creates that bold, dark flavor yet retains a decent level of polyphenols.
Buy Higher-Quality Beans
One way to know if your coffee is healthy is to evaluate the taste: healthier coffee tastes better. To get the good-for-you kind, Arnot suggests buying premium coffees grown on farms with excellent cultivation practices. Stick to farms located at high altitudes close to the equator in countries such as Ethiopia, Kenya, Columbia and Brazil. African coffees tend to be lighter, whereas South American coffees are generally fuller-bodied.
Wash the Coffee Maker
You wash your pans after cooking with them, right? If you didn’t, the next dish you prepared in them wouldn’t taste right. The same principle goes for your coffee equipment. Rinsing coffee machines and makers with vinegar and hot water, suggests Arnot, will make your next brew more robust and flavorful.
Make Coffee with Fresh, Ripe Beans
Coffee is at its best between two days and two weeks after the beans are roasted. Arnot recommends buying small bags from local roasters and using them within three to four days�storing them not in your fridge but in an opaque, airtight container kept away from sunlight to preserve freshness. Ask for coffee packed in nitrogen-flushed bags; this prevents oxidation and help preserve the taste of the beans for a few months before you’re ready to roast.
Grind the Beans
If the beans are ground too small, you’ll get bitter-tasting coffee. Grind them too coarsely, however, and the coffee will taste weak�not to mention be depleted ofpolyphenols. Arnot recommends a medium-level coarseness, whether you’re grinding it yourself or having someone behind a counter do it for you.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: What is Chiropractic?
Chiropractic care is an well-known, alternative treatment option utilized to prevent, diagnose and treat a variety of injuries and conditions associated with the spine, primarily subluxations or spinal misalignments. Chiropractic focuses on restoring and maintaining the overall health and wellness of the musculoskeletal and nervous systems. Through the use of spinal adjustments and manual manipulations, a chiropractor, or doctor of chiropractic, can carefully re-align the spine, improving a patient�s strength, mobility and flexibility.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
