Back Clinic Nutrition Team. Food provides people with the necessary energy and nutrients to be healthy. By eating various foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. Healthy eating does not have to be hard.
The key is to eat various foods, including vegetables, fruits, and whole grains. In addition, eat lean meats, poultry, fish, beans, and low-fat dairy products and drink lots of water. Limit salt, sugar, alcohol, saturated fat, and trans fat. Saturated fats usually come from animals. Look for trans fat on the labels of processed foods, margarine, and shortenings.
Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition, emphasizing how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases, and promote overall health and wellness.
A new UK study has found that obesity in childhood has long-term health implications that could last well into adulthood.
Carried out by a team from the University of Surrey, the researchers collected data from 18 studies which included over 300,000 children in total with an average age of 10.
The team looked at the measurements of the children’s body mass index (BMI), waist circumference and skin fold thickness, and compared them to results from the same participants 25 years later as adults.
They found that participants who were obese as children were predisposed to ‘pre-diabetes’ — a condition in which the body cannot adequately metabolize glucose and which can lead to diabetes — and thickening of arteries in adulthood.
An increase in the thickening of these arteries also increases an individual’s risk of experiencing a cardiovascular condition such as heart disease in later life.
The children’s BMI was also found to be a good predictor of high blood pressure in adulthood, and could also help predict other illnesses later in life that are associated with obesity.
However, due to the limited data available the team were unable to determine if waist circumference and skin fold thickness were also indicators of future health conditions.
Commenting on the findings lead author Dr Martin Whyte said, “It is worrying that obesity is becoming endemic in our society.”
“The adverse effects of adult obesity are well known but what we have found is that obesity in childhood can cause lasting arterial damage which could potentially lead to life threatening illness. This is something that we need to address to protect adult health and reduce pressure on the NHS.”
Childhood obesity is on the increase in the UK, with figures from the NHS National Child Measurement Programme indicating that 19.8 percent of 10-11 year olds were classed as obese in 2015/16, a rise of 0.7 percent on the previous year.
The findings can be found online published in the journal Obesity Reviews.
Still taking sleeping pills to get a good night’s rest? New research suggests there’s a better way: Hit the gym.
Rush University clinical psychologist Kelly Glazer Baron tells CNN a growing body of evidence over the past decade has confirmed that regular exercise helps people sleep better than medication.
“In one study we did, for example, older women suffering from insomnia said their sleep improved from poor to good when they exercised. They had more energy and were less depressed,” he said.
Most sleep studies have confirmed sleep quality is enhanced in people who get the recommended amount of exercise — 2½ hours a week of moderate-intensity aerobic exercise, along with strength or resistance training.
Brisk walking, light biking, and using a treadmill or elliptical machine all increase heart rate and cardiovascular fitness, which aids sleep quality.
Experts also recommend not exercising within six hours of bedtime, which can hinder sleep.
Losing weight comes down to simple arithmetic: Eat fewer calories than you burn off.
Here’s a good way you can accomplish this without going hungry.
Switch out high-calorie foods for low-calorie options to cut calories without cutting portion sizes. Dairy food is a good place to start, according to the U.S. Department of Agriculture.
If you’re still using whole milk and cream, make gradual changes to lower-fat versions. Start by switching from whole milk to 2 percent milk for your coffee, on your cereal and in recipes. Then take the next step down to 1 percent milk and, eventually, to fat-free or skim milk. You can make similar switches with other dairy products, like yogurt and cottage cheese.
Mix in your own fresh fruit or a few drops of vanilla extract to a serving of no-fat plain Greek yogurt to make you forget about higher-calorie choices. You’ll get twice the protein of regular yogurts without the added sugar (and calories) of flavored varieties.
Are you craving cheese? Choose types that are naturally lower in fat, like feta, string, goat and ricotta cheese. Also try reduced-fat versions of your favorites, like cheddar.
Milk is a great source of protein and other nutrients — like calcium — needed for bone health. And it’s usually fortified with vitamin D, essential to maximizing that calcium.
The bottom line? Keep the dairy, but ditch the fat.
It is very well known that spices and herbs have a great many positive healthy qualities. But often we get confused as to how many, how much and which of the ingredients we must use as a supplement to boost our body.
We have zeroed in on three basic but power house spices from your kitchen that can help you stay healthy. It goes without saying that in today�s times of excessive pesticide use, using organic varieties of these spices is the best and only way to go.
Ginger
Ginger root, which is a staple in every Indian Kitchen can work many wonders.
Ginger has been known for over two thousand years as a medicinal herb effective in treating digestive problems, nausea, hangover and gases. Modern studies have found that it is effective in the treatment of vomiting, protects the gastric mucosa and improves inflammatory conditions.
Turmeric
Turmeric has anti-aging, antioxidant, anti-inflammatory properties. Curcumin is the magical substance, which gives turmeric its golden color and its many health benefits. Pure extracts of Curcumin are also available in the market these days.
Many studies have revealed that turmeric has low absorption and rapid metabolism. This helps in cleansing your system of toxins and also to help in absorption of nutrients. it is a front runner for fighting infections.
Cinnamon
Cinnamon is one of the most versatile spices of all. With its sweet and spicy notes, it is a favourite that can be easily used for a wide variety of preparations. This spice is also very high on antioxidants and can help with heart health, fights diabetes and protects brain function.
It is great as a mouth freshener.
A simple drink can be made using a teaspoon full of each of these ingredients mixed with a cup of hot water. Adding a drop of honey and a squeeze of lime makes it even better. You can use ether the powdered version of the spices or them fresh and grate them as per your requirements.
Other than consuming it as a drink, you can incorporate a pinch of each spice in almost everything you cook. Get creative and think about using more of these ingredients in your salads and even smoothies.
Once a day, right at the start of the day, having a cup of this booster will make your body thankful to 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: Lower Back Pain After Auto Injury
After being involved in an automobile accident, neck injuries and aggravated conditions, such as whiplash, are some of the most commonly reported types of injuries, due to the force of the impact. A study discovered, however, that the seat of a vehicle can often lead to injuries as well, causing lower back pain and other symptoms. Lower back pain is also among one of the most common types of automobile accident injuries in the U.S. alone.
Taking vitamin D supplements while pregnant may protect a mom’s baby from developing asthma, says a study published in the journal of Allergy and Clinical Immunology. The study found that the supplements could positively modify the immune system of the fetus and could protect it against asthma and respiratory infections.
Researchers from the U.K.’s King’s College London looked at the effect that taking a supplement of 4,400 IU vitamin D3 per day during the second and third trimesters of pregnancy versus the recommended daily intake (RDI) of 400 IU/day, had on the immune system of the newborn.
Volunteers were randomized at 10 to 18 weeks of pregnancy and given either a high or low dose of Vitamin D. At birth, blood was taken from the newborns’ umbilical cords and tested to gauge their innate immune system, which is the baby’s first line of defense to infection, and their T lymphocyte responses, which provide longer-lasting protection.
They discovered that blood samples from babies born to mothers supplemented with higher doses of vitamin D3 had stronger immune responses that protect newborns from infection. Since strong immune responses are associated with a decrease in the risk of developing asthma, researchers believe the babies will have better respiratory health during childhood.
“The majority of all asthma cases are diagnosed in early childhood implying that the origin of the disease stems in fetal and early life,” said lead researcher, Professor Catherine Hawrylowicz of King’s College London.
“Studies to date that have investigated links between vitamin D and immunity in the baby have been observational,” she said. “For the first time, we have shown that higher Vitamin D levels in pregnancy can effectively alter the immune response of the newborn baby, which could help to protect the child from developing asthma.”
Other recent studies have also found that nutritional substances can affect asthma. Scientists at the University of Rochester Medical Center found that omega-3 fatty acids, the healthy oils found in cold water fish and fish oil supplements, can help fight asthma. In addition, a New England Journal of Medicine study in late 2016 showed that pregnant women who ate fish or took fish oil supplements reduced the risk of asthma in their children.
Vitamin D during pregnancy has also been found to influence the risk of attention deficit hyperactive disorder (ADHD) as toddlers. Danish researchers studied the umbilical cords of infants, and asked moms to complete surveys noting their children’s behavior when they were two-and-a-half years old. Moms who had taken vitamin D when pregnant, and whose umbilical cords contained high levels, reported significantly fewer symptoms of ADHD in their children.
People who wear activity trackers to count the calories they’re burning are probably not getting accurate estimates, suggests a new study.
Researchers who tested seven popular activity trackers found that while heart rate measurements were generally accurate, none of the devices provided a reliable calorie count.
“At this point with this level of error, I would be wary of using that estimate to alter a calorie-controlled diet,” said senior author Dr. Euan Ashley, of Stanford University in California.
Patients “have been bringing data from these devices to us and some of us were using these devices ourselves,” Ashley told Reuters Health.
Because so little is known about the data’s accuracy, “We realized that we had to do our own study,” he said.
Ashley’s team recruited 60 healthy adults to test seven popular wrist-worn activity trackers: the Apple Watch, Basis Peak, Fitbit Surge, Microsoft Band, MIO Alpha 2, PulseOn and Samsung Gear S2.
Participants wore up to four devices at a time, and they also wore laboratory devices to measure heart rate and calories burned while sitting, walking, running and cycling.
All of the devices but one had an average heart rate error rate below 5 percent. The exception was the Samsung Gear S2, which had an error rate of 5.1 percent.
But for calculating energy expenditure – or calories burned – all of the devices had error rates above 25 percent. The Fitbit Surge had the lowest average error rate for calories burned at about 27 percent. The PulseOn had the highest at about 93 percent, according to a report in the Journal of Personalized Medicine.
Overall, the Apple Watch had the lowest error rates while the Samsung Gear S2 had the highest.
The researchers were surprised at the unreliability of the calorie counts.
The devices “were literally all over the map with error rates,” Ashley said.
Data tended to be less accurate for men, people with higher body weights and darker skin tones, and while walking.
Ashley’s team hopes the devices’ calorie counting technology will improve. “I think we’re all hopeful that as we move forward they will get better,” he said.
In a statement to Reuters Health, Fitbit said its trackers show an estimated total number of calories. “Fitbit uses a scientifically validated estimate of (basal metabolic rate) based on height, weight, age, and gender information that users provide when setting up their Fitbit account,” said the statement, which added that the measure also takes into account people’s heart rates.
“While the Mio ALPHA 2 was designed for the individuals focused on heart rate zone training, and not for all-day activity tracking, we agree that more accurate calorie estimation is important for the industry as a whole, since most individuals are monitoring calorie deficits for weight loss,” said Mark Gorelick, chief science officer at Mio Global, in a statement.
Markku Lankinen, who is head of operations for PulseOn Oy, said in an email that the researchers may not have adjusted the device specifically for each participant. “With PulseOn device, you would need to apply these user parameters in the application before exercising, and this seems not to have been done,” said Lankinen. “This causes the (energy expenditure) estimates to be badly off.”
Apple, Microsoft and Samsung did not provide comments for publication. All Basis Peak watches were recalled in 2016 due to overheating, according to its website.
Ashley’s team is currently conducting a study to test the accuracy of devices in the real world.
Calcium is an essential mineral found in foods and dietary supplements. Its best-known benefit is building and maintaining strong bones, and slowing bone loss. But it plays a critical role in heart health, nerve transmission, and muscle contraction.
Which calcium supplements are the best, most effective, and budget-friendly?
A new review published by ConsumerLab.com — a leading provider of consumer information and independent evaluations of products that affect health and nutrition — aims to answer those questions by ranking the best available supplements on the market.
All 27 products contained the listed amount of calcium. But one product was not approved because it did not contain the listed amount of magnesium and also was contaminated with lead. A second product – labeled as “fast dissolving” – was not approved because it did not dissolve quickly enough.
The other 25 products all had consistently high quality.
Prices varied widely, ranging from 4-80 cents for a 500 mg dose of calcium.
Based on the organization’s research findings, the review’s authors identified a Top Pick for each of nine categories. To be a Top Pick, a supplement had to pass ConsumerLab’s tests of quality, provide calcium at a reasonable price, contain a reasonable dose, and offer a convenient formulation.
The nine Top Picks are:
Overall Top Pick. GNC Calcium Citrate, which provides 500 mg of calcium per two-caplet serving at a cost of 9 cents. This supplement is also the Top Pick in the “Calcium Only” category.
Calcium and Vitamin D. Bayer Citracal Petites, which provide 400 mg of calcium and 500 IU of vitamin D per two-capsule serving for 11 cents.
Children’s Calcium and Vitamin D. L’il Critters Calcium and D3, which provides 200 mg of calcium and 220 IU of vitamin D in two gummies for 10 cents.
Calcium and Magnesium. Finest Nutrition (Walgreens) Calcium, Magnesium and Zinc, which provides 999 mg of calcium and 399 mg of magnesium in three tablets for 17 cents.
Calcium, Vitamin D and Vitamin K. Viactiv Calcium Plus D, which provides 500 mg of calcium, 500 IU of vitamin D, and 40 mcg of vitamin K in one soft-chew pill for 10 cents.
Calcium, Vitamin D and Magnesium. Kirkland Signature (Costco) Calcium Citrate Magnesium and Zinc, which provides 500 mg of calcium, 800 IU of vitamin D, and 80 mg of magnesium in two tablets for 5 cents.
Children’s Products Containing Calcium, Vitamin D and Magnesium. ChildLife Liquid Calcium With Magnesium – Natural Flavor, which provides 252 mg of calcium, 100 IU of vitamin D, and 115 mg of magnesium per tablespoon for 34 cents.
Calcium, Vitamin D, Vitamin K and Magnesium. Jarrow Formulas Bone-Up, which provides 1,000 mg of calcium, 1,000 IU of vitamin D, and 350 mg of magnesium in three capsules for 47 cents. (Note: Because this supplement may contain unnecessarily high amounts of calcium and vitamin D, the report’s authors recommend taking a two-capsule dose instead.)
Most adults need 1,000-1,200 mg of calcium per day, from all sources. These include food, supplements, and an often overlooked source: calcium-containing antacids.
Because you may already be getting that amount from food alone, supplementation may be unnecessary. Rich dietary sources of calcium include dairy products, beans, and green-leafy vegetables. For example, just one cup of milk or yogurt provides a whopping 300-400 mg of calcium.
If you’re not getting the recommended amount of calcium from your diet, supplements can help. Multiple studies show that 1,000-2,000 mg per day of calcium (usually as calcium citrate) in combination with 400-800 IU per of vitamin D can slow bone loss in postmenopausal women. Research shows that supplementation may be especially useful in in postmenopausal women who have been prescribed hormonal therapy after undergoing a hysterectomy.
The official tolerable upper limits for calcium are 2,500 mg per day for children ages 1-8, 3,000 mg for those ages 8-18, which falls to 2,000 mg for those over 50. But much lower amounts, usually from supplements, have been associated with risks for adults.
It’s rare to get toxic amounts of calcium from food alone. In fact, a high dietary intake of calcium is associated with many good effects. But excess calcium from supplements is associated with a wide range of ill effects.
“Be careful!” the authors write. “Calcium from supplements may increase the risk of cardiovascular disease if you get too much from supplements [over 1,000 mg per day] or if you already get enough calcium from your diet.”
A high calcium intake from supplements also may increase the risk of:
Prostate cancer.
Kidney stones.
Dementia.
Calcium supplements also may impair the absorption of thyroid hormone and antibiotics in the fluoroquinolone class.
If you take calcium supplements, the researchers offer these tips.
Since your body can’t absorb more than 500 mg of calcium at a time, it’s best to take only a few hundred milligrams at a time, and no more than 1,000 mg total per day.
If your supplement includes vitamin D and/or vitamin K, taking it with the meal that includes the most fats and oils may enhance absorption.
Avoid taking calcium supplements and other mineral supplements together because the calcium may reduce their absorption.
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