Wellness/Prevention: Eat More Carrots to Reduce Diabetes Risk!
A diet rich in alpha-carotene and beta-carotene can reduce a person’s risk for developing type 2 diabetes by as much as 22%. The most common source of carotenes in the American diet is carrots; however, pumpkin, winter squash, sweet potato, spinach, and broccoli are also great food sources of alpha-carotene and/or beta-carotene.
Nutrition, Metabolism, and Cardiovascular Diseases, December 2014
Chiropractic: Back Pain Is #1 Ailment Among Golfers!
Those who want to keep their golf game strong should focus on maintaining a healthy back. A recent study noted that low back pain accounts for 54% of all golf-related ailments.
One of the most common questions we get from patients is: “What’s the best sleeping position?” Considering you spend nearly one-third of your life sleeping, this is an important question to ask! Top researchers have found one of the best positions to sleep is on your side with your head supported, shoulders centered, and a pillow between your legs. This allows for the best alignment of your spine and reduces the pressure on your neck, low back, hips, and legs – all of which leads to a more restful night of sleep.
Why it Matters:
Sleeping is the time where your body can maximize rest and recovery. Not only can a lack of sleep cause grogginess the next day, but chronic sleep issues can lead to depression, insomnia, and even make aches and pains worse! If you have ever woken up with a “crick” in your neck, you know how taxing an awkward sleeping position can be on your spine. Maintaining a neutral position and keeping your spine in alignment overnight is an essential part of waking up energized and ready to conquer the day.
Chronic sleep disturbances have been linked to depression and many common pain syndromes.
Maintaining proper spinal alignment at night can decrease your aches and pains.
Sleeping on your side with your head and legs supported is the best sleep position for your spine.
Next Steps:
Tonight, when you lie in bed, take a look and make sure your nose and belly button are in alignment. If they are, it’s a good sign your spine is in both an optimal and comfortable sleep posture. Then, take a small pillow and place it between your knees to give your legs and hips that proper added support. Following these quick tips will help you get into the best position to have a great night’s sleep.
Exercise: Light Activity Good for Seniors’ Hearts.
Light physical activity appears to benefit older adults’ hearts even if they suffer from mobility issues. Research involving almost 1,200 elderly adults with limited mobility revealed that those who fit some movement into their day, such as light housework or slow walking, had a lower risk of suffering a heart attack over the following ten years. Senior researcher Dr. Thomas Buford adds, “I think this and other studies are showing us it’s never too late for people to benefit from physical activity.”
Journal of the American Heart Association, February 2015
Diet: Unhealthy Foods on the Rise in Developing Nations.
While citizens in wealthier nations may be eating healthier foods, developing nations are consuming more processed meats and sugar-sweetened drinks than ever before. Senior study author Dr. Dariush Mozaffarian warns, “There is a particularly urgent need to focus on improving diet quality among poorer populations. If we do nothing, under-nutrition will be rapidly eclipsed by obesity and non-communicable diseases, as is already being seen in India, China, and other middle-income countries.”
Wellness/Prevention: Lowering Diabetes Risk Among Pre-Diabetics.
University of Michigan Medical School researchers have found that healthy weight-loss strategies can reduce the risk of developing type 2 diabetes among prediabetics by as much as 28% over a three-year period.
Diet: Experts Say a Little Fat & Sugar OK for Kids if Diet Is Healthy.
Children’s eating habits are a growing concern due to the high prevalence of childhood obesity in the United States and other Western countries. A leading group of pediatricians suggests that a little sugar and fat is okay in a child’s diet if it helps them eat more fruits and vegetables. Researcher Dr. Robert Murray comments, “Think of sweeteners, fat, salt, and spices as ways to make nutrient-rich foods more palatable to children.”
Health Alert: Frequent Sauna Use Linked to Reduced Risk of CVD.
After reviewing twenty years of data concerning 2,315 Finnish men, researchers found that those who used a sauna at least two to three times per week were 22% less likely to experience sudden cardiac death, 23% less likely to experience fatal coronary heart disease (CHD), had a 27% lower risk of cardiovascular disease (CVD) death, and had a 24% lower risk of all-cause mortality during the course of the two-decade study. The authors write, “This study provides prospective evidence that sauna bathing is a protective factor against the risk of sudden cardiac death, fatal CHD, fatal CVD, and all-cause mortality events in the general male population. Our results suggest that sauna bathing is a recommendable health habit, although further studies are needed to confirm our results in different population settings.”
Mindfulness practices encourage individuals to focus their attention on the present, instead of the past or future, and to take an objective look at their thoughts and emotions. A new study finds that mindfulness meditation may help older adults get a better night’s sleep. In the study, those who learned mindfulness practices slept better within six weeks and also showed a greater reduction in depression symptoms and daytime fatigue. Co-author Dr. Adam Spira writes, “Cognitive behavioral therapy is highly effective… What I found most interesting about this [mindfulness] approach is that it’s a non-drug option, and it’s accessible to the community at large.”
Exercise: Moderate Exercise Can Help Women’s Hearts.
Just a few bouts of moderate exercise each week can reduce a middle aged woman’s risk for heart disease, blood clots, and stroke by 20% when compared with women who do little or no exercise. Moderate exercise examples include walking, gardening, and cycling. Lead author Dr. Miranda Armstrong concludes, “To prevent heart disease, stroke and blood clots, women don’t have to be super athletes or strenuously exercise daily to experience the benefits of physical activity.”
Aberdeen Chiropractic 