Buyer Beware

This past weekend news outlets around the world reported on research out of the University of Guelph that found a significant portion of herbal supplements tested either contained or didn't contain the products listed on the label.  A typical sample of these reports was published in the Vancouver Sun, "'CSI'-like DNA study finds herbal products don't always list all contents on the label."  The findings are not a surprise to me.

Patients in our office have often asked us why they can by a certain supplement at a big box store so much cheaper than for what we sell products at our office.  My answer has typically been that I know what is in the products I carry.  I do not know what is or isn't in the supplements carried at the big stores and likely no one at the big store does either.  These companies, and many smaller natural product companies, buy their ingredients from wherever they get the best price and simply put their label on it.  They do not maintain the laboratory facilities to assure quality control.  They accept the assurance of the supplier for the quality of the ingredients.  Sadly many of these suppliers lack quality control facilities as well.  It is thus common for supplements to contain toxins, contaminants, and ingredients that do not have the potency they should have.

On the other hand, I do know that by carrying the professional grade supplements we have in our office I am assured that what is on the label is in the product.  Both Metagenics and Douglas Labs maintain their own research, quality control, and manufacturing facilities.  Their products are produced to pharmacutical standards to assure there are no toxins or contaminents.  They produce many of the raw materials themselves and all ingredients are analyzed for potency.  This assures that the products consistently produce the desired biological effects in the body.

There are significant costs to establishing, staffing and maintaining the facilities necessary to assure high quality products.  Although the products sold in our office are often higher priced, patients usually get better results than when they use discount brands.  Many, many times patients will tell me they have tried a specific supplement with no positive results and then they have gotten great results when using our high quality supplements.  The end result was that the quality product was actually more cost effective because the desired results were obtained.

With supplements, as with anything else we buy, we get what we pay for.  No where is quality more important that dealing with our health.  Beware when buying supplements.  Buy quality if you want consistent results.  

Healthy Lifestyle Really is Anti-Aging

For some time now I've tried to emphasize the importance of living a healthy chiropractic lifestyle.  There are many outward benefits that can be seen in people who live such a lifestyle.  They are able to do the things in life they both need and want to do.  They are resistant to disease and injury.  They feel and look good.  But what is happening on the inside of these people?

True health occurs at the cellular level.  When a person's cells are healthy, they are overall healthy.  A person's age is determined by how well their cells are working.  Recent news reports such as this one from Businessweek, "Veggie-Heavy, Low Stress Regimen Shown to Modify Cell Aging", reveal how a healthy lifestyle improves the health of cells.  Click and read the article.  It explains in a clear, simple manner the complex changes that occur in the telomeres within individual cells when lifestyles are improved.  The improvement is significant enough to be able to label the cells as being younger.  The lead researcher is quoted as saying, “Our studies are showing that simple changes in our lifestyle have powerful impacts in ways that we can measure.” Having younger cells is truly anti-aging at its finest!

The abstract from this study is found at the The Lancet  "Increased telomerase activity and comprehensive lifestyle changes: a pilot study".


Want to live healthier and longer?  Adopt a healthy chiropractic lifestyle.  Eat nutritious food, take nutritional supplements when indicated, get regular exercise, sleep soundly, manage stress, avoid toxins, protect your mental health, and keep your spine and nervous system healthy with regular chiropractic adjustments.  The take-a-way good news is that wherever you are now you can be healthier and younger by improving your lifestyle.

5 EASY STEPS TO BECOME UNHEALTHY IN 2013

If your New Year's Resolution is to become less healthy this year, I have 5 easy steps for you to take to reach your goal.

1. Inactivity – Lack of physical activity will result in increased risks of circulation problems, heart disease, diabetes, digestive problems, sleep disturbances, muscle wasting, joint problems and mental health issues. It's not just physical activity you want to avoid but mental stimulation as well. Being a couch potato in front of the TV might be a great place to start.  This will minimize both your physical and mental activity levels.
2. Poor Nutrition – Eat as much as you can of whatever looks good and tastes good. Go for high sugar, deep fried, highly salted, high calorie, processed and genetically modified foods.  Avoid natural foods, especially fresh vegetables (green = bad) and fruit.  Consuming large quantities of alcohol will also deplete your nutritional reserves.  Without essential building blocks the body is unable to repair itself and all its systems gradually breakdown.
3. Poor Supplementation – Don't take any supplements.  Rely on the nutrient deficient foods you choose (see #2) to supply what your body needs, even though these foods don't have what the body needs.  Even more detrimental to your health is to take supplements that your body can't absorb or that are in forms that the body can't utilize. Choose low quality supplements that contain toxins and fillers. This is sure to stress the body chemically.
4. Stress Response – Prolonged stress has been shown to be a causative factor in 8 of the 10 most costly illnesses. This includes cardiovascular disease, some cancers, gastrointestinal disorders, respiratory problems, spinal conditions, as well as mental health conditions.  So don't develop mechanisms to reduce your stress levels. Let your stresses eat away at you both mentally and physically.
5. Nerve Interference – Don't worry about using proper body mechanics. Ignore aches, pains and stiffness in your spine.  A poorly working spine affects the nervous system, which is the master control of the entire body.   It only takes as much pressure on a spinal nerve as the weight of a dime to reduce the function of that nerve by 60%. Then every tissue that nerve goes to will be compromised. Be sure not have any chiropractic adjustments to correct vertebral subluxations and reduce nerve irritation in the spine.

I don't know which of these steps will cause the greatest deterioration in your health, but be assured that if you do all 5 of them you will definitely go downhill this year. It doesn't get any easier than that!  Going downhill is always the easy path.

But perhaps becoming unhealthy isn't really your resolution for 2013.  Do you instead want to get healthier? Then you will want to do the opposite of the things I've listed. Increase your physical and mental activity, improve your nutrition, take high quality supplements, control your stress levels, and reduce nerve interference with chiropractic care.  As chiropractors we can help you become healthier this year.

Forgetfulness

It's very frustrating that as a person gets older, it gets hard to remember even simple things.  Where did I put my keys? What did I come into this room for?  What did I have for lunch yesterday?  The list of what I forgot just gets longer and I'd tell you all the things that are on it, if I could just remember where I put it.  It's frustrating.

However, our memories don't have to get bad with age.  There are things that can be done to prevent, slow and even reverse age related memory loss.  Like so many problems that show up as we age, memory issues are best dealt with when we are young and before there are any signs of forgetfulness.

Memory is dependent on the proper functioning of a series of complex chemical reactions in the brain.  These reactions occur within the nerve cells and between the nerve cells.  First these reactions need to take place in order for the memory to be encoded.  Then there needs to be another series of reactions to retrieve the memory.  Any disruption in either process and we cannot remember what we wanted to.  As we age there is a tendency for the brain to produce memory related neurotransmitters which allow one nerve cell to communicate with other nerve cells.  There can also be a decline in the chemical make up of the cells themselves resulting in less efficient processing of information.  Memory is an indicator of not only how well the brain is working, but the entire nervous system.  Nervous system health is the primary focus of chiropractors.

In his book, "Brighter Mind", Kyl Smith D.C. has a four step program to prevent mental decline or to improve mental performance in those already experiencing problems.  Dr. Smith uses many scientific studies to illustrate his approach to boosting brain function.  He references over 1500 peer reviewed scientific studies.  The bottom line is that there are simple action steps that anyone can take to improve their mental capacities, including memory.  I like Dr. Smith's approach because it fits in with a healthy chiropractic lifestyle that I think is beneficial for everyone.

The four steps are to nourish, support, improve, and protect your mind.

1. Nourish -This means to feed, maintain and support.  To function properly it is absolutely essential that the brain has adequate amounts of all the B-Vitamins, Vit. E, Vit. C, Vit. D, beta carotene, potassium, magnesium, zinc, iron, essential fatty acids, and CoQ10.  The best way to get these nutrients is from a diet consisting of unprocessed foods with an emphasis on vegetables, fruits, seeds, and nuts.  Wild fish, free range poultry, and grass fed animals are also recommended.  While it is necessary to consume foods which contain the necessary nutrients, it is equally important to avoid foods which deplete those nutrients.  In the simplest term, this means no processed foods.  Processing destroys essential nutrients while adding many chemicals which interfere with brain function.  Dr. Smith says, "A diet high in processed foods can literally starve your brain."  Inadequate brain nutrition results in poor concentration, mental fatigue, depression, learning disabilities, disturbed sleep, and loss of memory.
2. Support - This means to assist, help and maintain.  Closely related to nourishing, supporting the brain means selecting slow release carbohydrates over sugars or carbs that are quickly converted to sugar.  Most refined grains fit into the latter category.   Consume  good quality amino-acid rich protein. Such proteins are best found in whey, dairy, eggs, fish, and beef, Yes, red meat is good to support brain function.  Omega 3 fatty acids are essential to support the brain.  These can be either plant derived or marine derived.  Those from marine sources are better because they are already in the form your brain utilizes.  A healthy cardiovascular system also supports the brain.
3. Improve - This means to enhance or make better.  There are naturally occuring substances that will actually improve the function of the brain and they have no side effects.  These include phoshadylserene (PS), GPC (L-alpha-glycero-phosphorylcholine; yikes! Just call it GPC.)  ALCAR (acetyl-L-carnitine), and DMAE (dimethyl-aminoethanol),   Of these supplementing PS and ALCAR show the most brain improvements.  Exercise, both mental and physical, is very beneficial for improving the mind.  Good sleep is also essential.
4. Protect - Means to guard, shield and defend.  The brain is particularly susceptible to damage from toxins and oxidation.  Oxidation is a product of metabolism in the body and is amplified by stress of all kinds.  Nutrients which protect the brain include: CoQ10, Vit. C, Vit. E, R-Lipoic Acid, ALCAR, resveratrol, grape seed extract, anti-oxidant rich berries and beans, vinpocetine, ginko biloba, rhodiola, and green tea,   This is a long list and not every person needs to consume all of these.  It is best to get most of them from a diet consisting of natural foods and then supplement with those that will specifically address an individual's situation.

The bottom line here is to improve one's diet by eating less processed foods and more vegetables and fruits, supplement to get hard to obtain nutrients and omega 3 fats, and exercise both the mind and the body.  Do this and your mind will work better.  You won't be as forgetful. 

Co Q10

There are a few supplements that I think just about everyone can benefit by taking.  One of them is Coenzyme Q10 (Co Q10), also called Ubiquinol in it's active form.  Co Q10 is a fat soluble anti-oxidant and micro-nutrient.  It protects cell membranes from oxidative damage.  It is also absorbed into cells where it is a vital component in the production of cellular energy in the mitochondria.  A properly functioning body produces the Co Q10 that is needed.  However due to increased demand, illnesses, interference from medications, stress, nutritional deficiencies, and inadequate intake of Co Q10 building blocks, a huge segment of our society is Co Q10 deficient.

Without adequate Co Q10 people tend to have low energy levels.  They are also more likely to suffer from heart disease, atherosclerosis, high blood pressure, migraine headaches, periodontal disease, Parkinson's Disease, Type 2 diabetes, and a depressed immune system.  They are also unable to properly recover from physical stress. Heart muscle has a particularly high need of Co Q10. That's a pretty extensive and varied list of conditions.  Most of the conditions listed are ones I personally want to make every effort to guard against.   

The best dietary sources of Co Q10 precursors are organ meats, red fleshed fish, sardines, soybean oil, olive oil, and grapeseed oil.  They are found to a lesser extent in dark green vegetables and nuts.  Unfortunately these are not foods that we consume in large quantities so many people simply don't have the necessary elements to make adequate amounts of their own Co Q10.  A further complication is that as we age our bodies become less efficient at producing Co Q10.  Some studies indicate that Co Q10 production starts to decrease in people in their 20s.  That's not good news for someone my age.

A very significant problem in that past couple of decades is that a number of medications interfere with Co Q10 production and absorption.  These include some beta blockers, blood pressure lowering medications, and statins.  Statins are a class of cholesterol lowering drugs that include Lipitor, Crestor, Zocor, and Livalo.  These statin drugs are known to produce many side effects and one of the reasons for these is the great interference they have on Co Q10.  Many specialists believe all people taking statin medication should be supplementing with Co Q10.

Supplementing Co Q10 is not straight forward.  It is fat soluble and not easily absorbed.  Unfortunately many people are simply wasting their money by taking Co Q10 supplements that they simply aren't absorbing.  It doesn't matter how low the price on the bottle is, it's expensive if your body can't utilize it.  The supplement should be all natural and free of toxins.  The product we most often recommend in our office is Nanocell Q from Metagenics.  This is a nanomicellized form of Co Q10 which converts the fat soluble product to become water soluble.  Once water soluble it is easily absorbed.  It is also in a great tasting liquid form which makes it easy to take.

Co Q10 is absolutely essential to be healthy.  Supplementation is the best answer for most people to help prevent many serious degenerative diseases.

A Time for Resolutions

Around New Year's there is usually a lot of talk about resolutions for improving oneself.  September is perhaps a better time to be looking at making changes in one's life.

Here in Southern Alberta, summer is fast and furious.  We try to do as much as we possibly can in the weekends of July and August as well as during the long summer evenings.  It's the time when everyone goes on holidays to see and do something new.  While we endevour to experience so much of what the world around us has to offer, we often neglect the things that are really important to our health.   Routines for healthy eating, exercise, and rest are often cast to the side.  Frequently people neglect their spinal care as well.

Then September arrives.  Back to school; back to routines; back to reality.  The lazy (or not) days of summer have come to an end and it's time to return to normal activities.  It's also time to return to healthy routines.  Because September is a time when we are changing from summer mode, this may be a more logical time to make healthy lifestyle changes than the beginning of January.  So many of the routines people are returning to are healthier than what they have been doing over the summer.  (Think about that old song about "sodas, and pretzels and beer" during "those lazy, hazy days of summer".  That's a description of many people's summer.)  While people are already making changes, perhaps they should take it a step further and make some real significant lifestyle changes.

September is a great time to make healthy diet changes.  There is an abundance of fresh fruit and vegetables, many of them locally grown.  A commitment to ditching the simple carbohydrate foods and drinks for good would be a wonderful step to take.  Eat enough of the good stuff and you'll want less and less of the bad stuff.  Fortunately quality fruits and vegetables are now available year round, so a habit started now can continue through the winter.

Because the weather is still warm, but no longer swelteringly hot, September is a great time to get outdoors to exercise.  Exercising in the fresh air is good for body and spirit.  Get in the habit of exercising now when it's easy to do and you'll be more likely to continue even when the weather becomes less than cooperative.  It takes much more effort to start an exercise routine in January.

As you get back to routines, it's important to once again commit to getting regular chiropractic checkups.  Or if you haven't done so in the past this is the time to start.  Vertebral subluxations can creep up silently and have a profoundly negative impact on a person's health.  The best time to have them corrected is before they become symptomatic.  Regular visits to a chiropractor will assure that your spine is working as well as it can be.

This fall don't just get back to the same routines of spring but add some new, better ones.  Improve your sleep routines. Commit to taking high quality supplements on a regular basis. Embrace techniques to reduce stress. This may be the ideal time to start a new hobby. Rather than watching more TV this fall, look for more active ways to spend your time that will benefit you both physically and mentally. This time of year many organizations are looking for volunteers and committing some time and effort to helping others is very rewarding.

Take advantage of the season and make some resolutions to be a better you.

Injured

A short time ago I injured my right shoulder.  Just like most injuries patients present with, I really don't know what I did to cause the problem.  I can speculate about why the pain came, but it was most likely the result of an accumulation of several things.  One morning I woke up with discomfort in the shoulder.  It eased as I did my normal morning activities.  Shortly after noon, the pain returned and by evening I knew there was definitely some damage.  My sleep was quite disturbed that night and by the next morning the pain was more severe and my ability to use the right arm was restricted.

The things I did to heal the shoulder were:

1. Start treating the injury as soon I realized that the shoulder was injured.  The longer the time between injury and rehabilitation the longer treatment takes and the poorer the outcome will be.
2. Ice to reduce inflammation and improve circulation.  I also used BioFreeze when using real ice was inconvenient.
3. Stretching to tolerance to maintain joint mobility and function.  Motion is necessary for healing.  It assists both circulation and nerve function.
4. Chiropractic adjustments to the shoulder to normalize joint position and motion.  This helps the joint to heal faster and stronger.
5. Chiropractic adjustments to the spine to assure there is no interference to the nerves going to the muscles, tendons, and ligaments of the shoulder.
6. Low level laser therapy to increase the healing energy of the cells.  This speeds the healing process.  Laser improves circulation and normalizes nerve function.  Not only do injuries heal faster but they also heal stronger when treated with laser.
7. Proteolitic enzymes to reduce inflammation.
8. Therapeutic massage to improve circulation and break down adhesions in the injured tissues.  Massage also improves muscles balance to normalize the mobility of the injured joint.
9. Nutritional supplements including calcium, magnesium, vitamins C & E, glucosamine sulfate, chondroitin sulfate, and omega 3s to assure proper nutrients for healing.
10. Return to mobility and strengthening exercises as soon as possible to rehabilitate the injured joint.

This approach was very successful for me.  Within a week I was pain free and back to my normal activities including shoulder exercises.  When the pain is gone healing is still a long way from complete.  That's the nature of soft tissue injuries.  I know that even though I am feeling good, I still need to continue with adjustments, laser, massage and exercise to assure the best possible healing.  Did I need to do each of the items listed?  Perhaps not, but I want to have the best healing possible so I don't have problems with this shoulder in the future. 

Perhaps you have an injury.  The approach I took to heal my shoulder injury will be effective for virtually all bodily injuries.  Following the same basic procedure will help you to heal most efficiently and effectively.

Arthritis

"Oh, it's just my arthritis acting up."  Just my arthritis?  "My doctor told me that I have back pain because I have arthritis and I just need to live with it."  Live with the pain?  "It's nothing serious, just some arthritis."  Nothing serious?  "I was told I have arthritis in my muscles."  Now that's an impossibility!

I've heard each of these statements and similar ones many, many times.  They indicate a lack of understanding of what arthritis is.  By definition, arthritis is inflammation in a joint.  There are about 100 kinds of arthritis and each type has a different cause.  Different types of arthritis need to be treated differently and the long term effects are different.

The most common type of arthritis is degenerative arthritis also called osteoarthritis or degenerative joint disease.  When people talk about arthritis, this is usually the type they are referring to.  Although degenerative arthritis is found more frequently as people age, it can be found in younger people as well.  It is not a direct consequence of age, because not everyone develops it.  It may be present in only one joint or in many joints.

I prefer the term degenerative arthritis because it is the most descriptive of what is happening.  At some point in time the joint was injured.  This may have been a single incident trauma, but more commonly it's due to small repetitive injuries.  These repetitive injures may have only caused minor discomfort at the time, but the cumulative effect is significant damage to the joint.  Injured joints become inflamed, hence the term arthritis.  If injuries are not properly rehabilitated degeneration will result.  The pain is usually worse with activity but the most common symptom is stiffness.

Although there is no cure for degenerative arthritis, symptoms can be controlled and further degeneration stopped.  Joints are meant to move, however degenerating joints move abnormally.  Restoring as much normal motion as possible significantly reduces symptoms of stiffness and pain while halting the progressive degeneration.  Chiropractic adjustments are very effective at normalizing joint mobility.  The Activator Methods adjustments use in our office are non-traumatic and gentle.  Exercise to tolerance enhances the effects of the adjustments.  Chiropractic adjustments also assure that there are no vertebral subluxations interfering with nerve supply to the affected joints.

Low level laser therapy is also a very effective tool for helping sufferers of degenerative arthritis.  Near infrared laser light stimulates cells to heal.  Inflammation is reduced, circulation improved, and nerve signals normalized by the painless laser therapy.

A number of nutritional supplement have also been shown to be helpful.  These include: glucosamine sulfate, chondroitin sulfate, MSM, ASU, devils claw, boron, boswellia, bromelain, niacin, SAMe, tumeric, and willow bark,  NSAID drugs have been shown to only moderately improve the symptoms of degenerative arthritis and only when used for short periods of time.  There can be significant side effects from these drugs.

People with degeneration arthritis in weight bearing joints should try to be diligent in not carrying extra weight.  A sedentary lifestyle can also aggravate degenerative arthritis.  Blood sugar needs to be controlled to reduce inflammation and prevent further degeneration.

  

Vitamin D

It is darker in the mornings when I go to work.  As a matter of fact I would say it is like nighttime.  The fall equinox has passed and the hours of sunshine we get in our northerly location are significantly diminished.  The shortened days combined with the low angle of the sun results in very little natural Vitamin D production.  As sunlight strikes the skin chemical reactions occur and the body produces Vitamin D.  Canadians are very prone to being Vitamin D deficient.

Vitamin D is stored in the body so getting out in the summer sun helps to build up levels.  However skin cancer fears are keeping many people from going into the sun and when they do they cover up as much skin as possible.  Lack of exposure to the sun has been compounded in recent years by extensive use of sunscreens as well.  The UV rays that are blocked by sunscreens are the very ones necessary to stimulate Vitamin D production in the skin.
 
Vitamin D is an essential nutrient that is used in many body functions.  Deficiency is associated with bone diseases such as rickets, osteomalacia, and osteoporosis, as well as certain cancers, suppressed immune systems, tuberculosis, cardiovascular disease, juvenile diabetes, Alzheimer's, rheumatoid arthritis, depression, and premature aging.  That's a pretty significant list of problems in which Vitamin D deficiency can play a large roll even though it may not be the cause.

Vitamin D can be found in small amounts in fatty fish (catfish, mackerel, salmon, sardines, eel), beef liver, whole eggs, fish oils, and UV irradiated mushrooms (the only vegan source).  While most tanning beds produce only UVA rays, certain beds also produce the UVB rays which stimulate Vitamin D production.  For most Canadians the best option to get enough Vitamin D is to take supplements.  These are relatively inexpensive and widely available.  Supplements should be taken with fatty food or taken in a form where it is dissolved in fat.

The amount of recommended Vitamin D we should supplement with has changed significantly in the past few years as we've learned more about this nutrient.  Governments still recommend a minimum of 600 iu/day.  This may prevent overt deficiency, but for us Canadians it will be inadequate to keep us healthy.  The latest studies indicate that most of us should be taking approximately 4000 iu/day for adults and 2500 iu/day for those below age 8.  Many of us are so deficient that dosages in the 20,000 - 50,000 range may be needed to build our levels back up.  Your medical doctor can order a simple blood test that will give you your Vitamin D status and help you to monitor your supplementation.

Maybe we cannot get enough sunshine this time of year, but we can take Vitamin D supplements to help maintain our health.

Fighting Germs

There have been several news articles on the net recently about how many germs are lurking on common surfaces we contact on a daily basis.  Among those highlighted have been toothbrushes, the computer mouse and keyboard, cell phones, dishwashers, sponges, vacuums, door knobs, your office desk, handles on kitchen faucets, mats at the gym, the ATM, and of course the TV remote.  The solution given in every article is to to clean, clean, clean.  Disinfect every surface, every time.

The reality however is that we all touch countless surfaces every day that are brimming with pathogenic bacteria and viruses.  So why aren't we all sick all the time?  That's because the germs are only part of the equation.  The most significant factor is what is termed "host resistance".  This refers to the ability of the person coming in contact with the pathogen to be able to fight the pathogen's ability to cause the disease.  The stronger our immune system is the less likely we are to be affected by any particular germ.  I've observed over the years that some of the people with great immune systems are not particularly fastidious.  On the other hand, I've seen many people who are obsessed with cleaning things yet they have poor immune systems and are frequently sick.  One of the reasons for this is that contact with pathogenic organisms strengthens our immune systems.

The immune system is complex and contact with pathogens is only one factor in strengthening it.  Other things an individual can do is to get adequate sleep, manage stress levels, avoid toxins. exercise regularly, and eat a healthy diet particularly one that promotes alkalinity.  Nutritional supplements such as B complex, Vit. A, C, D & E, probiotics, zinc and others can be very helpful.  An often neglected factor in immune system health is the nervous system which controls all body functions.  Regular chiropractic care assures that the nervous system and consequently the immune system can work optimally.  I've worked hard to keep my immune system strong and chiropractic adjustments are a key factor for me.  Please do not take my next statement as bragging.  As a result of getting adjusted regularly plus consciously looking after my immune system, I have missed only 3 days of work in 26 years due to illness.  Keep in mind that I'm in contact with unhealthy people every day.

Despite what you might think from what I've written already, I truly believe hygiene is an essential factor in maintaining a healthy immune system.  But, we cannot rely on chemical cleansers to keep us healthy.  It's unrealistic to think we can simply clean every surface every time.  We cannot avoid all pathogens, but we can't be foolish and put ourselves in situations where our immune systems will be overwhelmed.  Cleaning hands and surfaces is wise but not to the point of being obsessed. Germs only beat us when we are weaker than the germs, so stay strong.

Financial Crisis

Every day lately, the news reminds us of the sad financial state many of the western world's countries are in.  Thankfully Canada's financial situation is still looking solid.  That's not something that's guaranteed to continue should our neighbours to the south and across the pond succumb to the weight of their debts.

As an individual looking at the massive amounts of money countries owe, including our own, I find the numbers incomprehensible.  I simply cannot even begin to visualize what those amounts of money really look like.  How big a stack of looney's is one hundred billion?  How many greenbacks in ten trillion?  And then I have to consider that these debts are debts of the people of the country.  The governments cannot be separated from the people.  The politicians may have done the spending, but they have been spending the money of the people.  So if it is our money as citizens we must assume some responsibility for this debt.  As I see  it we must do two things.  One is to hold governments responsible for how they spend OUR money and secondly is to be responsible ourselves in how we utilize government resources.  It's this second point on which I want to focus.  The sense of entitlement I see in news articles about the protesters to austerity programs in Europe saddens me.  The populous is bleeding the countries dry.  Governments cannot give support if they have nothing to give anymore that I as a individual can give support to others if I have nothing to give.

We are going to have to expect our governments to give us less if there is going to be financial stability.  The biggest single expenditure item in the budgets of Canadian governing bodies, and most western countries, is health care.  This is an area that we as individual citizens can have a significant impact.  How can you or I as individuals make a difference to the financial health of our country?

The first step is to take responsibility for our own health.  It's not up the the government or their paid helpers to keep us healthy.   The lifestyle choices we make should be ones that promote health not hinder it.  Do we choose nutritious food or junk food?  Do we choose to smoke or not?  Do we exercise or become couch potatoes?  The list of choices we face goes on.  Many of our lifestyle decisions will determine how big a burden we will be on the health care system.

The second thing is to choose cost effective health care options.  Nutritional supplements may look expensive as we pull out our wallets and pay for them.  Drugs are not cheap either.  The big cost savings with supplements is that they build the body up rather than tear it down.  Drugs on the other hand cause many side effects which often require the need for more drugs and more intervention which escalates the costs.  Whenever possible low tech, low cost diagnostics should be used.  Save the expensive procedures for serious, complicated situations.  Not every headache requires an MRI scan.  Chiropractic care is extremely low cost compared to medical care.  A patient can receive many years of chiropractic care for the cost of a low back surgery.  Every prevented surgery saves the health care system and the economy tens of thousands of dollars.

Certainly there may be times when we will need to have expensive interventions for the sake of our health.  But if we have made wise choices those occasions will be minimized.  If used judiciously by everyone the health care system will be healthy enough to meet our needs in times of crisis.  It is like we have put money into savings over time and can withdraw it in our time of need.  As individuals we can help our country's finances and improve the health care system by taking responsibility for our own health.  This is the kind of financial situation I can wrap my head around.  

Rakowski's Magnificent 7

While going through some notes of a lecture I attended by Houston, TX chiropractor Dr. Bob Rakowski, I was reminded of his Magnificent 7.  This is a list of things that if attended to will result in a healthier life.

1. EAT RIGHT - Consuming foods that build our bodies up and avoiding those that tear our bodies down.  Take supplements that supply nutrients that may be in short supply in a person's diet. 
2. DRINK RIGHT - Drinking water is the only way to keep properly hydrated.  This water needs to be uncontaminated.  Virtually all body functions require the body to have enough water.
3. THINK RIGHT - Without sufficient stimulation the neurons of the brain die.  The more the nerves fire, the more interconnected they become.  This means we must keep learning.
4. MOVE RIGHT - Exercise is necessary for both brain and body health.  People who exercise regularly are biologically younger than those who don't.
5. SLEEP RIGHT- Sleeping less than 6 hrs/night results in a 70% increase in dying!  Sleep restores the brain and the body.  A person should wake refresh if they sleep right.
6. POOP RIGHT - A daily, easy bowel movement is a sign of a well functioning digestive system.  Constipation on the other hand can be a sign of numerous health problem and may itself cause many health conditions, including mental health issues.
7. TALK RIGHT - Optimists have a 42% less risk of death than pessimists. 

Dr. Bob calls these magnificent because life is more magnificent if we get them right.  These are things to strive to get right everyday.  Begin today.  And then do them again tomorrow.  And the next day.  One day at a time; for the rest of your life.  May it be long and healthy.

Keep Trim, Strong, Agile and Fast

There was an ad last year for a fitness club in Britain that was pulled because it wasn't politically correct.  I thought it was quite humourous.  Maybe I found it amusing because of the red neck in me.  The ad said, "ADVANCED HEALTH WARNING!  WHEN THE ALIENS COME, THEY WILL EAT THE FATTIES FIRST!

I certainly don't want to belittle those with weight issues.  I carry a few pounds more than I should.  I also have family members who struggle with being over weight.  Fighting to keep pounds off is no laughing matter, but the health club ad still put a smile on my face.  It should get us all thinking about our weight.


The reality is that those who are trim can run faster and fight better.  It is unlikely that we will have to run from or fight aliens.  But, we do need to run from and fight invaders that are forever attacking our bodies.  Viruses, bacteria, toxins, and stresses are all out to destroy our bodies.  Those who are fittest survive; those that aren't get sick and die first.

Sometimes we need a little jolt to get us to take action to make the changes that will help us to be healthier.  We may need to exercise more, eat healthier, take more supplements, reduce stress, sleep more, and get more chiropractic adjustments.  It's not just about losing weight or being physically fit.  It's about adopting a lifestyle that promotes your health.  Being the right weight is just one component of health.

For some people joining a health club can be a step in the right direction.  Even if the club runs an ad that is a little offensive.  If it motivates you to action, it's done a good thing.  Stay trim, keep strong, run fast, and remain agile.  You'll be one of the last to succumb to the aliens.

You Can't Just Squeeze a Fish

You've heard the advertising: omega 3 added, good source of omega 3 oils, or fortified with omega 3's.  So why in the last couple of years are food processors adding omega 3 oils to so many products?  The answer quite simply is that omega 3 oils are essential to being healthy and most people consume hardly any in their standard diet.  

The term "essential" is often associated with omega 3 oils (more correctly called fatty acids).  From a technical standpoint, it means that the body cannot manufacture it's own omega 3 fatty acids but they must be consumed from an outside food source.  There are several fatty acids in the omega 3 category with the most significant being ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).  ALA is generally found in seeds such as flax.  EPA and DHA are found in significant amounts in fish.  Our bodies use primarily EPA and DHA but can convert some of the ALA to these compounds at a rate of about 15%.  Consequently our best source of omega 3 oils is fatty, deep sea, cold water fish.   

Omega 3 fatty acids are necessary for both mental and physical health.  They are a component of nerve membranes and are essential for brain, nerve and eye development.  Deficiency has been associated with depression, bipolar disorder, attention deficit hyperactivity disorder, Alzheimer's, and other nervous system disorders.  Their effects are not limited to the nervous system.  The health of the cardiovascular system also depends on omega 3 fatty acids.  Heart arrythmias, blood clots, strokes and heart attacks are reduced when a person has adequate EPA and DHA in their systems.  Fetal development, joint health, immune system health, kidney health, and lung health all require omega 3 fatty acids. There really aren't too many functions in the body that don't require DHA and EPA.

Certainly having omega 3's added to food products is a step in the right direction for a society that is generally very deficient.  But it is just a very small step.  Most of the added oils are ALA which must be converted to EPA and DHA.   A better solution should be to consume more fatty fish.  That however is not advisable because these fish usually have high levels of toxins.   The toxins are found in the same oils we want to consume for health benefits.  As omega 3 expert Dr. Dan Murphy says, "You can't just go squeeze a fish and get good oils."  The safest way to get the omega 3 fatty acids you need is to get an oil supplement that is made from clean fish stock and is certified pharmaceutical grade with no toxins.  You cannot be healthy without omega 3 oils so please supplement and be sure to supplement with a high quality oil.    

Craving Chocolate?

Are you craving some creamy milk chocolate?  Some rich dark chocolate?  Some nutty chocolate?  If you weren't before, you probably are now!  One of the reasons we crave chocolate is that it contains magnesium and most of us are deficient in magnesium.  Our bodies need magnesium for many basic physiologic functions. Our innate intelligence will direct us to foods which will supply what our bodies need to survive.  In this case, chocolate to supply magnesium.

Magnesium is used in the body to aid the absorption of calcium, to maintain healthy teeth and bones, support the immune system, relax muscles, nerves & blood vessels, improve sleep patterns, it's essential for fundamental cellular production including the storage of energy & protein synthesis (ATP), and it helps to lower blood pressure and reduce bad cholesterol levels.  As a matter of fact there are about 300 different processes in the body that require magnesium.

Unfortunately a large portion of us are deficient in magnesium because processing foods destroys the magnesium.  The standard North American diet is high in processed foods and consequently low in magnesium.  Another problem is that many of the foods we consume that should contain magnesium have only small amounts because the the soils they are grown in are magnesium deficient.  When consuming magnesium rich foods many people also fail to have benefits because their digestive systems do not function well enough to absorb this mineral.  This can be the result of low levels of stomach acid or an unhealthy lining of the gut.

Good sources of magnesium are whole grains, nuts, seafood, dark green vegetables, and of course chocolate (preferably dark).  Per capita consumption of  magnesium rich, whole foods (other than chocolate) has decreased 50% over the past 50 years!  It's no wonder we are magnesium deficient.

So you may have a very good reason to be craving chocolate - a magnesium deficiency.  If so it is wise to look for ways to get the magnesium that are healthier that chocolate.  For most people supplementation is the best solution.

Still craving that chocolate? Well maybe, just perhaps, it's because it tastes yummy.

More is Not Necessarily Better

Recently, a colleague with a shoulder problem was frustrated that low level laser was not helping his condition like he thought if should.  Then after our latest Activator Methods seminar we were both reminded of the fact that when using laser more is not always better.  As a matter of fact high levels of laser actually inhibit the healing process.  This is one of the known features of laser.  Low dosages stimulate healing while high dosages inhibit.  Inhibition, while seemingly negative, can be of great therapeutic value.  In my friend's case the high power he was using was not beneficial.  He has since reduced the power of his shoulder treatment and is getting better results.

The more is not always better approach applies to more than just laser.  I've used the light force Activator adjusting instrument for over 25 years.  The results I've gotten have been equal to or superior to many procedures which use much more force.  As a matter of fact a research study at the University of Calgary has demonstrated the Activator instrument created more bone motion than manual adjustments which used many times the force.  The Activator analysis system also follows the more is not necessarily better approach.  It indicates where to adjust, when to adjust and, of equal importance, when not to adjust.  The when not to adjust is often the toughest part for us chiropractors to grasp but the body responds best when we pay heed to it's needs and not our wants.  I know that my body responds best when I'm I receive the only the optimal number of adjustive thrusts.

In human nutrition, each individual responds to differently to levels of specific nutrients.  Some people need higher dosages than other to achieve benefits.  On the flip side, some people respond much better to lower levels of nutritional supplement intake.  That's what makes nutritional counseling such a challenge.  Each individual is different and more is not always better.

The challenge as a chiropractor when adjusting, using laser therapy, or recommending nutritional products to determine the optimal level for each patient.  Too little and the results are poor.  Too much and the results are poor.  Reminds me of the three bears story.  The chair, the porridge, and the bed needed to be just rightto make Goldilocks happy .  Optimal therapy produces optimal results.  It can be a challenge to get it right.

Routines

As I got up before dawn this morning to do my exercise routine, I was muttering under my breath about the DST change last week.  Getting up to exercise can be difficult at any time, but this week has been particularly hard. However, I do know that keeping my routines will help me to adapt to the change.  (See my earlier post, Time to Change.)

During my warm up exercises I began to reflect on the importance routines for our overall health.  An exercise routine implies to me that I have a specific time and procedure to exercise, not that I do the same exercises all the time.  By having a routine, I make sure that my exercises get done.  If I leave it till I feel like it, I likely won't exercise.  For me early mornings work.  If I exercise in the evenings I have more trouble getting to sleep.

Likewise, I have a routine for taking supplements.  The containers are in a certain order in the drawer so I don't forget any and I have a specific time when I take them.  Occasionally I take a product that doesn't effectively work with my routine.  That supplement often gets forgotten.

In the evenings, my routine before bed helps me to unwind and calm down.  I understand how important my sleep is.  If you ask my wife, she'll tell you I'm usually asleep in less than 10 minutes (often much less).  If I don't have this time to unwind, I toss and turn for sometime before sleep is possible.

It's sad how things that are most beneficial for us to do are usually the first things we let slide.  Maybe it's because the important things are not always the most fun things. This is particularly true when it comes to our health.  Having established routines helps to make sure the important things get done.  And routines will help me adapt to this accursed time change.