Wellness
Clinic Wellness Team. A key factor to spine or back pain conditions is staying healthy. Overall wellness involves a balanced diet, appropriate exercise, physical activity, restful sleep, and a healthy lifestyle. The term has been applied in many ways. But overall, the definition is as follows.
It is a conscious, self-directed, and evolving process of achieving full potential. It is multidimensional, bringing together lifestyles both mental/spiritual and the environment in which one lives. It is positive and affirms that what we do is, in fact, correct.
It is an active process where people become aware and make choices towards a more successful lifestyle. This includes how a person contributes to their environment/community. They aim to build healthier living spaces and social networks. It helps in creating a person’s belief systems, values, and a positive world perspective.
Along with this comes the benefits of regular exercise, a healthy diet, personal self-care, and knowing when to seek medical attention. Dr. Jimenez’s message is to work towards being fit, being healthy, and staying aware of our collection of articles, blogs, and videos.
by Dr Alex Jimenez | Fitness, Health, Wellness
This article originally appeared on Time.com.
It�s not just you: Many people are turned off by the thought of exercise because they think it has to be intense or time-consuming. But the findings of a new study published in the journal BMC Public Health suggests that people could learn to enjoy being active simply by tweaking those beliefs and expectations.
So says the study�s lead author Michelle Segar, director of the University of Michigan�s Sport, Health, and Activity Research and Policy Center, who�s spent years researching what motivates people to get and stay physically fit. (She�s also author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness.) Too often, she says, people begin exercise programs to lose weight, and quit when they don�t shed pounds right away.
In her new study, she and her colleagues asked 40 women about what really makes them feel happy and successful. Then they analyzed how their views about working out either fostered or undermined those feelings. The diverse group of women were all between ages 22 and 49.
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All of the women�whether they were regular exercisers or not�turned out to want the same things out of life: to have meaningful connections with others, to feel relaxed and free of pressure during their leisure time and to accomplish the goals they�d set for themselves, whether in their personal lives, their careers or simply their daily to-do lists.
The big difference, the researchers found, was that women who were inactive viewed exercise as counterproductive to those things. In order for exercise to be valid, they thought, it had to be seriously heart-pumping and sweat-inducing�the complete opposite of the �relaxing� feeling they wanted from their free time.
They also felt that following an exercise program took up too much time and put too much pressure on them, and that it was too difficult to commit to a schedule and meet expectations, leaving them feeling like failures.
But women in the study who were regularly active didn�t share these views. For them, exercise went hand-in-hand with their desires for social connectivity, relaxing leisure time and feeling accomplished.
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That shift in mindset has to happen for women who aren�t currently active, says Segar. �These women feel alienated by exercise, or feel that they�ve failed when they tried it in the past,� she says. �They have a very narrow definition of what exercise should look like.�
Segar says that definition comes from decades of messaging from fitness companies and older scientific research that suggesting that high-intensity activity is the only way for exercise to be worthwhile. �That�s no longer true,� she says. �The new recommendations for physical activity really open the door for people to pretty much do anything that works for them.�
The U.S. Department of Health and Human Services suggests that for �substantial health benefits,� adults should get 150 minutes a week of moderate-intensity physical activity, such as brisk walking. It�s true that additional benefits can be gained from more (or more intense) exercise, but Segar says this is a good starting point for many Americans who currently lead sedentary lives.
Instead of thinking about exercise as an alternative to enjoying free time or socializing with friends, she recommends framing it as a way to make those things happen. �Women need to give themselves permission to use physical activity as a way to relax�to get together with friends or loved ones and take a leisurely stroll, simply because being active and outdoors boosts their mood and makes them feel good.�
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While walking is an easy way to squeeze in more movement throughout the day, she also encourages people to get creative. �If you liked biking as a kid, rent a bike and see if it still feels good,� she says. �Play tag with your kids, take a dance class or even just climb the stairs a few extra times while you�re doing chores around the house.�
Most importantly, Segar says, people need to know that any physical activity is better than no physical activity. �You don�t have to do 30 minutes at a time, you don�t have to sweat and you don�t have to hate whatever it is you�re doing,� she says. �You just have to choose to move when you see opportunities.�
by Dr Alex Jimenez | Natural Health, Wellness
New research has found yet another way that the current levels of air pollution is impacting our health, this time by disrupting our sleep.
Presented at the ATS (American Thoracic Society) 2017 International Conference, the findings suggest that high levels of air pollution not only affect heart health, breathing, and lung function, as found in previous studies, but also sleep quality.
For the new research the team analyzed data from 1,863 participants with an average age 68, who were taking part in the Multi-Ethnic Study of Atherosclerosis (MESA) and both of MESA’s Sleep and Air Pollution studies.
The study looked at the effects of two of the most common air pollutants — NO2, a traffic-related pollutant gas, and PM2.5, or fine-particle pollution — and estimated exposure to air pollution at each participant’s home both one year and five years into the study.
Participants wore a wrist device for a seven-day period to measure their sleep and activity, and calculate “sleep efficiency” — a measure of the percentage of time in bed spent asleep vs. awake.
After finding that 25 percent of participants had a sleep efficiency of 88 percent or less, the team decided to look at whether exposure to pollution was impacting the sleep of this low efficiency group.
The group was divided into four according to levels of pollution, with the team comparing those who experienced the highest levels of pollution with those who experienced the lowest levels.
After taking into account various factors including age, body mass, obstructive sleep apnea, race/ethnicity, income and smoking status, the results showed that those exposed to the highest levels of NO2 over five years had an almost 60 percent increased chance of having low sleep efficiency compared to those with the lowest NO2 levels.
Those exposed to the highest levels of small particulates (PM2.5) had a nearly 50 percent increased chance of having low sleep efficiency.
Lead author Martha E. Billings, commented that, “We thought an effect was likely given that air pollution causes upper airway irritation, swelling and congestion, and may also affect the central nervous system and brain areas that control breathing patterns and sleep.”
However, she also added that further research is needed in order to look at an association between sleep and other air pollutants not included in this study, as well as how pollutants may disrupt sleep patterns. Another possibility is that it is traffic noise rather than pollutants that is contributing to poor sleep quality.
“There may be acute sleep effects to short-term exposure to high pollution levels as well, but we lacked the data to study that link,” added Dr. Billings.
by Dr Alex Jimenez | Natural Health, Wellness
From depression and daytime sleepiness to difficulty concentrating, new Australian research suggests that women are more sensitive than men to the effects of sleep disorders in their daily lives.
Researchers at the SleepGP clinic in Coolangatta, Australia, set out to investigate how men and women may be affected differently by sleep disorders in their day-to-day lives.
Scientists studied 744 patients, who received sleep-related healthcare from seven private general practices in Australia between 2013 and 2015. They were assessed via several sleep-related tests, including the Epworth Sleepiness Scale (ESS) and other questionnaires.
The scientists found that women were more likely to have sleep disorders associated with daytime sleepiness (49% compared to 36.9 % for men). Women were also more likely to report an increased burden of symptoms linked to sleepiness.
The study found that women were more likely to feel excessively tired or depressed, have difficulty concentrating or remembering things, and have more trouble sleeping at night.
In addition, male snoring was more likely than female snoring to force bed partners to sleep in different rooms.
The study results are published in the May 15 issue of the Journal of Clinical Sleep Medicine.
The study is available here: www.aasmnet.org/jcsm/ViewAbstract.aspx?pid=31011
by Dr Alex Jimenez | Natural Health, Wellness
The coming Memorial Day weekend marks the official start of the summer travel season, but whether you stay healthy or get sick may depend on the preparations you make before you leave, a top expert says.
“Just like you make preparations for a trip you also need to prepare ahead of time so you don’t spoil your vacation by getting sick during your trip or when you get home,” Dr. Brent W. Laartz tells Newsmax Health.
“When you’re on vacation you need to be observant of the conditions that could harm you,” says Laartz, author of the book “How to Avoid Contagious Diseases.”
Travel-related ailments can range from the very serious, like Ebola and malaria, to milder, self-limiting ones like a diarrheal illness. But even diarrhea can spoil a holiday, Laartz notes.
He learned this firsthand while vacationing in Costa Rica years ago. Although Laartz doesn’t know whether it was the goat cheese sandwich or lobster salad he ate, he became sick shortly after returning home.
“This definitely opened my eyes to the dangers of travel,” says Laartz, an infectious disease specialist practicing in Safety Harbor, Fla.
Digestive ailments are much more common now that Americans are becoming more adventurous in their travel planning, he says.
“People are traveling to places they never did before and, inspired by TV shows like ‘Bizarre Foods,’ they are eating the local food. But farming practices in these places may differ and also the foods may not be inspected like they are in the U.S.,” he says.
Also, people also may come into contact with bacteria and parasites, as well as mosquito-borne viruses that can be lurking in tropical destinations, he adds.
“There are a lot of different ways that you can get sick, so your best strategy is to prepare ahead of time and to be careful while you’re traveling,” he adds.
Here are Laartz’s tips:
Before you go:
- Plan ahead. If you’re planning to go abroad, check the Centers for Disease Control and Prevention’s Travel Alert Notices while you are drawing up your itinerary. You can find it at www.cdc.gov.
- Get medical advice. If you’re going abroad, visit a Travel Medicine Clinic, or a doctor specializing in travel about a month beforehand so you can receive any necessary vaccines.
- Check the internet. If you’re going abroad, check out the “Traveler’s Health” page at www.cdc.gov. But even if you’re staying in the U.S., check out the state health department websites for any of the places you plan to visit. The Zika, dengue and chikungunya viruses, while more common abroad, also are in the U.S.
While you’re traveling:
- Don’t drink the water, even in the shower. Don’t drink the local water and, when you shower, avoid ingesting any water and don’t wipe your mouth with the towel provided by a hotel. Water in some countries has been known to carry parasites and toxins that cause disease.
- Put a layer between your feet and the floor. Use flip flops on your feet in the shower, and if you must be barefoot, put a towel down on the floor. Parasites can enter the skin of your feet and travel to different parts of the body. For the same reason, never walk barefoot in any area of a foreign country, including your hotel room.
- Bring your own peeler. Only eat fruit that you can peel such as bananas, apples and oranges. Fruits are sometimes wiped down with dirty rags, which could ultimately lead to diarrhea, E coli, or salmonella. Avoid melons, as sometimes they are injected with unsanitary water to make them weigh more.
- Cole slaw is a no-go. Coleslaw contains mayonnaise. Mayonnaise-based foods may have not been well refrigerated, and may contain toxins that could cause food poisoning.
- Hit up the to-go window. If you are concerned about the sanitation of a restaurant, order the food to go. That Styrofoam box may be cleaner than the plate or fork in the restaurant. Dishwashers in restaurants may not use water hot enough to kill bacteria and viruses.
The U.S. Food and Drug Administration (FDA) offers these additional tips:
- Avoid tanning. Limit sun exposure when the heat is intense and use adequate amounts of sunscreen. Choose an SPF of 15 or higher, apply at least one ounce of sunscreen (about the size of a golf ball) and follow label directions on reapplying.
- Check your meds. Make sure you have enough of your medications for your trip, check for special instructions (some may make you more sensitive to sunlight, for example), and keep your medications with you when flying.
- Be careful with contact lenses. Make sure your lenses are prescribed by an eye care professional and skip colored or decorative lenses sold in shops or on the boardwalk.
- Think twice about tattoos, even henna ones. Getting a tattoo can cause serious health risks. When it comes to henna, this dye is not FDA-approved for use on the skin, and its use has caused problems in some people.
- Stay hydrated and eat healthy. When you spend a late afternoon at the beach (remember sunscreen) bring water and drink even before you feel thirsty. But beware of ice or tap water in places where the water isn’t safe to drink. Try to make healthy food choices. If you’re at a buffet, you can follow the dietary guidelines, for instance, by first filling your plate with fruits, vegetables, and whole grains and then adding the protein source.
by Dr Alex Jimenez | Fitness, Health, Wellness
In addition to ramping up my mileage during my training for the Tokyo Marathon, I also focused on eating well. And experts say that’s a smart strategy. “Fueling your body for maximum performance starts long before your actual marathon,” says Annamarie Poluha, a nutritionist and the Wellness Coordination Manager at ASICS America. “The most critical component outside of training and nutrition is to ensure that your body is optimized.” In other words, you want your body chemistry to work for you, rather than sabotage you. So what is the right nutritional balance?
In a perfect world, Poluha recommends that marathoners-in-training work with a functional medicine doctor, who will run blood and other tests then prescribe micronutrients to enhance digestion and levels of absorption, as well as reduce inflammation. Going it alone? Just remember that “sustained energy is always achieved through a blood sugar-balanced and anti-inflammatory diet and consistent sleep,” she says.
Keep these 6 nutrition strategies in mind to avoid hitting the infamous wall and power through to the finish line:
Eat the BEST carbs
Carb-loading in the form of bagels and pasta is a thing of the past. The new thinking: Focus on the quality of carbohydrate. The ultimate carbohydrates to eat in the months, weeks, and days leading up the race are sweet potatoes, brown rice, and quinoa. These power picks are also easy to digest. During your race, your body burns between 150 to 300 carbohydrate calories an hour. One gram of carbohydrates yields four calories, so when you’re carbing up the night before the race, the ideal range is 38 to 75 grams, Poluha says.
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Be picky about fat
Using high-quality fats such as olive oil, coconut oil, and avocado will ensure proper digestion, allowing your body to perform at its best. Avoiding fats altogether, on the other hand, will simply cause you to be hungry too soon. Too much fat will slow your digestion, which in turn will lower your energy and output.
Don’t forget protein
Egg whites and fish are easiest to digest, however chicken breast will ‘hold’ you a bit longer while red meat may slow down digestion.
Get the mix right
While training, aim for power meals and snacks with a ratio of 55-60% carbohydrates, 25-30% protein, and 10-20% fat.
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Mind your electrolytes
They play a critical role in regulating your body’s water balance while exercising: Proper levels of these electrolytes allow your muscle cells to retain the appropriate amount of water. But you lose electrolytes when you sweat, which will impair your performance. Solution: Sip a sport drinks with sodium in it (an example is “Endurolytes Fizz” by Hammer Nutrition).
Fuel up throughout your run
Shoot for 6-10 ounces of fluid every 2 to 3 miles. If it’s a hot day, you’ll need to take in a bit more. You should start drinking early and not wait until you are thirsty or feel dehydrated (at that time it may already be too late). Recommended sources of fuel: Sport drinks, energy gels, and chews. One final tip from Paluha: “If you need or want to dilute your energy gels and chews, use water and not a sports drink—combined it will yield too much sugar for your digestive system to handle.” And who wants to run to the bathroom?
by Dr Alex Jimenez | Natural Health, Wellness
High quality chondroitin sulfate is just as effective as a widely prescribed non-steroidal anti-inflammatory drug (celecoxib) for the treatment of painful knee osteoarthritis, and possibly safer.
That’s the key finding of a new study, published in the Annals of Rheumatic Diseases, comparing the popular supplement and the prescription medicine.
The researchers have called for chondroitin sulfate’s use in long-term treatment, especially for older people (among who osteoarthritis is common), due to its effectiveness and safety.
Usually treated with non-steroidal anti-inflammatory drugs (NSAIDs) and paracetamol, osteoarthritis is a degenerative joint condition that causes pain, loss of function, and often some degree of disability. It is the most common form of joint disease, and it affects between 20 million and 27 million Americans alone.
Unfortunately, the long-term use of NSAIDs can be risk, with studies showing they can cause increased risk for heart attack and other serious side effects. Because of this, researchers have been looking to find effective and safe alternatives to the NSAIDs that are commonly prescribed for osteoarthritis pain.
For the new study, 604 European osteoarthritis sufferers were randomly assigned to receive one of the two treatments and monitored for six months. One third were given one 800 mg tablet of chondroitin sulfate, another third received 200 mgs of celecoxib (Celebrex, and additional 205 were given two placebo dummy pills.
While pain was reduced and joint function improved in all three treatment methods throughout the six months, the results significantly greater after six and three months in patients treated with chondroitin sulfate or celecoxib. What’s more, there were no significant overall differences in effectiveness of either active treatment, both of which were highly rated by patients.
“This compelling benefit-risk profile, in light of the known clinical risks associated with chronic usage of NSAIDs and paracetamol underscores the potential importance of pharmaceutical grade [chondroitin sulfate] in the management of knee [osteoarthritis],” the researchers said, “especially in the older population requiring long-term treatment.”
The researchers noted that the chondroitin sulfate should be considered as the first option for treatment of this condition.
by Dr Alex Jimenez | Anti Aging
A diet rich in fiber can help reduce knee pain, and the risk of developing painful osteoarthritis, according to a first-of-its-kind study published in the Annals of the Rheumatic Diseases.
The findings, which draw from two different long-term studies, add to the list of health benefits of a fiber-rich diet, including reductions in blood pressure, weight, inflammation, and blood glucose.
The first study, known as the Osteoarthritis Initiative (OAI), tracked the health of nearly 5,000 older Americans with or at risk of developing the immune disorder, also known as degenerative joint disease or “wear and tear” arthritis, beginning in 2004. The intent of this study was to use the data collected to determine potential risk factors for this condition.
The second, known as the Framingham Offspring cohort study, tracked more than 1,200 adult children of the original Framingham Heart Study, which began in 1971.
Both studies used a questionnaire to determine the dietary fiber intake of each participant, finding that the average person’s intake was between 15 and 19 grams of fiber daily.
Analysis of the results of both studies found that eating more fiber is associated with a lower risk of painful knee osteoarthritis.
Those in the OAI study who ate the most fiber had 30 percent lower risk, while high-fiber diets were linked with a 61 percent reduced risk in the Framingham research group. Additionally, eating more fiber was linked with a significantly lower risk of worsening knee pain.
“These data demonstrate a consistent protective association between total fiber intake and symptom-related knee [osteoarthritis] in two study populations with careful adjustment for potential confounders,” the researchers concluded.
