Loosing Height?

Loosing Height?

 June 8th, 2012 

People typically lose about 1 cm (0.4 inches) every 10 years after age 40. Height loss is even greater after 70 years old. In total, you may lose 1 to 3 inches in height as you age.

The vertebral bones that make up our spinal column are separated by gel-like disks. As we age, these disks get flatter, so our spinal column shrinks. Our vertebra also loses bone density as we age, making them thinner. The end result is a stooped spine. And it’s not just hazardous to your posture – Harvard researchers recently found that height loss, a commonly seen by-product of age-related bone thinning, is a predictor of future risk of hip fractures.

• Alcohol tampers with calcium levels in the body as well as hormone levels that affect bone density, damaging your bones.
• Smoking is a risk factor for bone loss, and the longer you smoke, the greater risk you have of bone fractures. Studies show that even exposure to secondhand smoke at an early age could contribute to bone loss.
• Exercise is always good for your health, but in this case, it is very important in keeping your bones and muscles strong for proper back and head support. Exercises such as swimming, running on the elliptical, and bicycling ,walking, jogging or climbing stairs.
• Chiropractic maintenance care will help prevent a degenerating posture and ultimately prevent as well as help restore height loss.

Exercises to help you stand taller.

Prone Extension Exercise

• Lay on your stomach in a push-up position. Instead of doing a standard push-up, however, let your hips and legs remain on the floor and lift only from the waist, gently curving your spine backwards. Dr. Pearlman recommends as many repetitions as you’re comfortable with, 20 to 30 seconds each. This exercise will relieve pressure on your lower back and, in some cases, aid in re-aligning discs. Dr. Pearlman adds a word of caution, though. “People doing this exercise should also do exercises to strengthen their abdomen,” he says. “It’s important to keep your body in muscular balance.”

Pectoral Stretch

• Round-shouldered posture tips you forward, which shortens you and contributes to neck pain. The object of a pectoral stretch is to help relieve pressure on your back by lengthening chest muscles. There are several pectoral stretches. Among the easiest is to simply stand in a doorway with your arms apart and bent at the elbows. Allow your elbows to rest against the door frame and then gently lean forward. Regular pectoral stretches will improve your posture and you’ll stand taller.

Cervical Retraction Exercise

• One of the most effective exercises for diminishing forward head posture is cervical retraction. Stand straight, with your back against a wall and your chin up. Simply slide your head back to the wall without lifting or turning it. Dr. Pearlman recommends placing your index finger at the point of your chin to maintain proper alignment. “Try to slide your head back so that your ears are directly above your shoulders,” he says.

  Dr. Pearlman also strongly recommends that, should you have doubt about your ability to safely perform any exercise, you consult your physician or chiropractor.

  Resources

  Spine Universe

Natures Natural Estrogen and Progesterone

Natures Natural Estrogen and Progesterone

 June 7th, 2012 

Did you know that  estrogen and progesterone naturally occur in the foods we eat?  These natural sources of estrogen and progesterone  can be used to help balance the body’s hormone levels.

Mexican wild yam  is a natural sources of progesterone. Studies at the Mayo clinic involving the use of wild yam extract show benefits that include increased sex drive, exercise capacity, improved well being and improved hormone levels in people with insufficient adrenal function.sweet potato, a different vegetable, does not contain these compounds. In the United States, soft sweet potatoes are typically labeled as yams; so make sure you are buying the correct one.

Soybeans are rich in phytoestrogens (also called isoflavones), “compounds derived from plants and converted into weak estrogenic substances in the gastrointestinal tract,” according to the National Institutes of Health (NIH). Soy products contain the highest levels of natural estrogens. To get 1 mg of isoflavones, it takes one gram of soybeans. Beans and legumes are especially high in isoflavonoids. Other foods high in isoflavonoid phytoestrogens, as listed by the USDA, are peanuts and clover sprouts.

 Flax seed, rye, cereals and some berries ( are called lignans). Lignans are natural sources of estrogen.  Hormone replacement therapy (HRT) studies have been done to determine if HRT has beneficial effects on bone fractures, according to the National Institutes on Health (NIH). Clinical evidence shows that phytoestrogens help maintain or improve skeletal health. This means natural HRT can be beneficial in reducing risk of osteoporosis. Lignans provide phytoestrogens and can modulate estrogen signaling. Lignans tend to be found in foods that are also high in fiber. Researchers at Cornell University report that the highest amount of lignans are found in flaxseeds. Other seed sources of lignans are sesame seeds, poppy seeds and sunflower seeds. Products made with wheat and rye flours, whole grain and white rice are also lignan sources. Fruits such as strawberries, peaches, pears, raisins, cherries, grapefruit, mandarin, kiwi, plums, oranges and apricots have lignans, with apricots having the highest amount. Vegetable sources of lignans include broccoli, cauliflower, brussel sprouts, cabbage, onions, garlic, leeks, French beans, red and green peppers, carrots, spinach, cucumbers, tomatoes and kale, with kale being the richest source of lignans.

Foods with Vitamin B-6
Walnuts, whole grains, fortified cereals, and soy milk all contain large amounts of vitamin B-6, which may be essential for maintaining ideal estrogen-progesterone balance.
Foods Containing Zinc
Zinc is thought to be essential to producing adequate levels of progesterone, so high-zinc foods like red meat, shellfish, chicken and turkey can all increase progesterone levels.
Culinary Herbs
Turmeric, found in curry, can increase the body’s progesterone levels, as can thyme and oregano. Including one of these in every meal may help to maintain good hormone balance.

Caution

Natural sources of estrogen and progesterone may have some health risks. It is important to talk with a doctor or health care professional to determine whether dietary phytoestrogens and lignans are right for you. The estrogen-like effects from isoflavones may be a cancer risk, especially for people who have had breast cancer or are at risk of breast cancer. While clinical studies show some benefits with natural HRT, further studies are necessary before firm conclusions can be drawn.

Resource

Livestrong

The World’s Healthiest Foods

Summer Strawberries

Strawberries

 June 4th, 2012 

It’s strawberry picking time!! The best time to eat the fresh sweet morsels. It not only taste great but it also is high in anti oxidants.
strawberries played a major role in helping regulate blood sugar response. It is a delicious way  for a  healthy persons  to maintain healthy blood sugar levels, and also for persons with type 2 diabetes who enjoy fresh strawberries and want to enjoy them on a regular basis.
Strawberries have anti-inflammatory benefits but not unless they are eaten at least 3 times per week. Strawberries are great for  cardiovascular support and prevention of cardiovascular diseases. It also helps in the prevention of certain cancer types including breast, cervical, colon, and esophageal cancer.

Strawberries can help the improvement of inflammatory bowel problems such as ulcerative colitis and Crohn’s disease, also  rheumatoid arthritis, and macular degeneration.

The peak of their season  for picking Strawberries is from April through July.  Frozen Strawberries are great all year round.

Nutrients in
Strawberries
1.00 cup  46 calories

vitamin C   141.1%

manganese  28%

fiber11.5%

A Great Summer Time Drink

Ingredients

• 2 cups water
• 1 cup sugar
• 1 tablespoon grated lemon peel
• 1 cup fresh lemon juice
• 1 pint fresh strawberries, hulled and halved
• 2 cups cold sparkling water or club soda
• Ice
• Mint sprigs, garnish
• Whole strawberries, garnish

Directions

In a medium saucepan, bring the water and sugar to a boil. Reduce the heat and simmer, stirring occasionally, until the sugar dissolves. Add the lemon peel and lemon juice, stir, and remove from the heat. Let cool completely, then strain into a clean pitcher.

In a blender, puree the pint of strawberries and add to the pitcher with the lemon juice. Stir well to combine and refrigerate until well chilled.

Add the sparkling water and stir well. Pour over glasses filled with ice and serve, garnished with mint and strawberries.

I ran out of the first batch so fast that I  used Paul Newman’s lemon aide to replace the sugar water and lemons and it came out great both ways. So if you are short on time  it will work in a pinch.

Resources

Worlds Healthiest Foods

Food Network

What are the benefits of Acupuncture

What are the benefits of Acupuncture

 June 1st, 2012 

Acupuncture originates from China and has been practiced there for thousands of years.  Acupuncture involves the insertion of very thin needles through the patient’s skin at specific points on the body – the needles are inserted to various depths. Needles are inserted into these points with appropriate combinations it is said that the energy flow can be brought back into proper balance. There are 350 acupuncture points in the body.This will help balance the  yin and yan of the life force known as gi or chi. Acupuncture remains controversial among Western medical doctors and scientists.

Acupuncture is sometimes a better alternative to surgery as it is less invasive for people suffering from back pain. While it will not correct any physical problems like disk herniation or fractures, it can help relieve discomfort and pain for a time. Those suffering from painful ailments like sciatica and osteoarthritis have found relief through acupuncture treatments also.

Many people find acupuncture to be more relaxing and a better way to treat their condition as opposed to medications and chemicals. Acupuncture on certain areas of the body can help melt away stress and relieve other related conditions like headaches and nervousness. Acupuncture is a less expensive way of quitting smoking compared to most others methods and has about the same success rate. It helps relieve the anxiety and discomfort caused by nicotine withdrawal. 

 What does Acupuncture  help treat?

Eye, Ear, Nose, Throat Disorders

• Sinusitis
• Sore Throat
• Hay Fever
• Earache
• Nerve Deafness
• Ringing in the Ears
• Dizziness
• Poor Eyesight

Circulatory Disorders

• High Blood Pressure
• Angina Pectoris
• Arteriosclerosis
• Anemia

Gastrointestinal Disorders

• Irritable Bowel Syndrome
• Spastic colon
• Colitis
• Constipation
• Diarrhea
• Food Allergies
• Ulcers
• Gastritis
• Abdominal Bloating
• Hemorrhoids

Gynecological / Genitourinary Disorders

• Premenstrual Syndrome (PMS)
• Irregular, Heavy or Painful Menstruation
• Endometriosis
• Menopause
• Fibroids
• Chronic Bladder Infection
• Complications in Pregnancy
• Morning Sickness
• Kidney Stones
• Impotence
• Infertility in Men and Women
• Sexual Dysfunction

Immune Disorders

• Candida
• Chronic Fatigue
• HIV and AIDS
• Epstein Barr Virus
• Allergies
• Lupus
• MS
• Hepatitis

Addiction

• Smoking Cessation
• Drugs
• Alcohol

Emotional and Psychological Disorders

• Anxiety
• Insomnia
• Depression
• Stress

Musculoskeletal and Neurological Disorders

• Arthritis
• Neuralgia
• Sciatica
• Back Pain
• Bursitis
• Tendonitis
• Stiff Neck
• Trigeminal Neuralgia
• Headaches and Migraines
• Stroke
• Cerebral Palsy
• Polio
• Sprains
• Muscle Spasms
• Shingles

Respiratory Disorders

• Asthma
• Emphysema
• Bronchitis
• Colds and Flus

Acupuncture Also Treats

• Chemotherapy/Radiation Side Effects
• Diabetes
• Dermatological Disorders
• Weight Control

Resource

Medical News Today:  What Is Acupuncture? What Are The Benefits Of Acupuncture?

Livestrong  : What Are The Benefits Of Acupuncture?

The Healing Art of Qigong

Qigong

 May 31st, 2012 

Qigong (also spelled Ch’i Kung) is a powerful system of healing and energy medicine from China. It is the art and science of using breathing techniques, gentle movement, and meditation to cleanse, strengthen, and circulate the life energy (qi). Qigong practice leads to better health and vitality and a tranquil state of mind. In the past, qigong was also called nei gong (inner work) and dao yin (guiding energy).

Healing Qigong (sometimes translated “Medical Qigong”) is the preventive and self-healing aspect of Chinese medicine. We are all exposed to stress. Qigong teaches us how to control our reactions to stress so that life events do not cause such symptoms as high blood pressure, frustration, or anxiety.

1. Sports Qigong (Wu Gong). In sports and martial arts, qigong is the key to strength, stamina, coordination, speed, flexibility, balance, and resistance to injury. Qigong exercises can improve performance in any sport, improving the golf drive, tackling ability in football, accuracy in tennis, and stamina in swimming.
2. Spiritual Qigong (Fo Gong, Tao Gong). As a spiritual discipline, qigong leads to self-awareness, tranquillity, and harmony with nature. The spiritual aspect of qigong evolved from Taoism and Buddhism.
3. Both China and the U.S. have hosted conferences for academic exchange of qigong research. Qigong has been shown to improve posture and respiration, induce the relaxation response, cause favorable changes in blood chemistry, and improve self-awareness and concentration. Research suggests that Qigong may be beneficial for Asthma, Arthritis, Cancer, Cardiovascular Disease, Chronic Fatigue, Fibromyalgia, Headaches, Pain, and a wide variety of common ailments. External Qi Healing is effective for the same range of illnesses as acupuncture.

BENEFITS OF SELF-HEALING QIGONG

Experimental evidence suggests the following healing effects of qigong exercises and meditations.

Cardiovascular
lower resting heart rate; normalized EKG, blood pressure, and cholesterol levels

Respiratory
slower respiratory rate, improves gaseous exchange, significant benefits for asthma & bronchitis

Immune System
better targeting of antigens, significant anti-cancer effect

Circulation
improves microcirculation, prevents vascular spasms, very helpful for angina, migraine, and Reynaud’s Syndrome (cold hands & feet)

Brain
improves cerebral blood flow, less incidence of stroke; reduction in frequency and intensity of seizure disorders; slow, high amplitude brainwaves suggest relaxed and integrated state of consciousness

Musculoskeletal
improves posture, balance, strength, stamina, flexibility

Chronic Pain
significant pain reduction from all causes, including injury, surgery, arthritis, fibromyalgia

Mental Health
decreases: stress response, Type A, anxiety, obsessive-compulsive, depression. Improves memory and interpersonal sensitivity

Longevity
improves: blood pressure, vital capacity, cholesterol and hormone levels, kidney function, mental acuity, vision and hearing, skin elasticity, bone density, immune function, digestion, balance, flexibility, strength, libido. Destroys free radicals (major cause of tissue degeneration) by stimulating activity of superoxide dismutase

RESOURCE

The Art and Science of Chinese Energy Healing

Pineapple

Pineapple

 May 30th, 2012 

Pineapples taste great in a fresh fruit salad but there are also very good for your overall health.   At a mere 76 calories per cup, pineapple is a wholesome, low-calorie, high-fiber food, and is a good supply of several important vitamins.  One cup has more than 100% of your daily Vitamin C and is very high in manganese ( important for good skin and bones). Pineapple should be avoided by those with hyperuricemia, or gout.

• Aid digestion – helps breakdown protein,and is vital for maintenance of the health of the red blood cells, the nervous system and parts of the immune system.
• help heal wounds

• reduce inflammation
• treats bruises, sprains, strains by reducing swelling, tenderness, and pain
• blood thinner, prevents excessive blood platelet stickiness
• Protection your eyes against Macular Degeneration

Add fresh pineapple to your morning smoothie,  yogurt, any fruit and most vegetable salads. For example, try adding chunks of pineapple to your next coleslaw or carrot salad.

Mango and Pineapple Salad

Ingredients

• 2 cups peeled, diced ripe mango
• 1 cup chopped fresh pineapple
• 1/4 cup dried cranberries
• 1/4 cup flaked coconut
• 1/4 sprig chopped fresh mint

Directions

1. In a medium bowl, toss together mango, pineapple, cranberries, and coconut. Garnish with mint. Cover, and chill in the refrigerator until serving.

REFERENCES

The 150 Healthiest Foods on Earth

Watermelon the energizing Summer treat

Watermelon the energizing Summer treat

 May 29th, 2012 

No other fruit says summer picnic time like the juicy crunchy, thirst quenching watermelon.

Watermelon is not only great on a hot summer day, this great  thirst-quencher may also help  inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis.

Sweet, juicy watermelon is actually packed with some of the most important antioxidants in nature. They are able to oxidize cholesterol, making it stick to blood vessel walls, where it can lead to heart attack or stroke.  A cup of watermelon provides 21% of the daily value for vitamin C, and, through its carotenoids, 17% of the DV for vitamin A.

According to  ”The World’s healthiest Foods” Watermelon is also a very concentrated source of the carotenoid, lycopene. Lycopene has been extensively studied for its antioxidant and cancer-preventing properties.  These cancers now include prostate cancer, breast cancer, endometrial cancer, lung cancer and colorectal cancers. A study published in the American Journal of Clinical Nutrition found that in patients with colorectal adenomas, a type of polyp that is the precursor for most colorectal cancers, blood levels of lycopene were 35% lower compared to study subjects with no polyps.

Watermelon is rich in the B vitamins necessary for energy production. Our food ranking system also qualified watermelon as a very good source of vitamin B6 and a good source of vitamin B1, magnesium, and potassium. Because this food has a higher water content and lower calorie content than many other fruits (a whole cup of watermelon contains only 48 calories), it delivers more nutrients per calorie—an outstanding health benefit!

Watermelon helps protect against Macular Degeneration by not only relaxing blood vessels, lowering high blood pressure, it helps to prevent erectile dysfunction.

Watermelon Summer Slushy

Ingredients

• 4 cups cubed seedless watermelon
• 10 ice cubes
• 1/3 cup fresh lime juice
• 1/4 cup white sugar or Agave nectar
• 1/8 teaspoon salt

 Add MIDORI alcohol for an adult drink

Directions

1. Place watermelon and ice into a blender. Pour in lime juice, sugar, and salt. Blend until smooth.

Watermelon 1.00 cup 152.00 grams 45.60 calories
Nutrient	Amount	DV (%)	Nutrient Density	World’s Healthiest Foods Rating
vitamin C	12.31 mg	20.5	8.1	excellent
vitamin A	864.88 IU	17.3	6.8	very good
potassium	170.24 mg	4.9	1.9	good
magnesium	15.20 mg	3.8	1.5	good