Promoting Physical Activity Among American Youth: Evidence-Based Strategies

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The 2014 study underscores a concerning trend among American youth, revealing that the majority fail to meet the federally recommended guideline of 60 minutes of daily physical activity. In response to this pressing public health concern, the study offers a range of actionable strategies aimed at facilitating children’s attainment of the recommended activity goals.

One proposed intervention is the implementation of mandatory daily physical education classes in schools, ensuring that children have regular opportunities to engage in structured physical activity throughout the school day. Additionally, integrating classroom-based physical activity breaks into academic curriculum can inject bursts of movement into sedentary periods, fostering an active learning environment.

Encouraging alternative modes of transportation, such as walking or biking to school, not only promotes physical activity but also reduces reliance on motor vehicles, contributing to environmental sustainability. Moreover, renovating community parks to include a diverse array of equipment and activity opportunities can transform outdoor spaces into vibrant hubs of recreational activity, enticing children to engage in active play.

The study also advocates for the expansion of after-school physical activity programs, providing children with structured opportunities for exercise and socialization beyond the school day. Furthermore, modifying school playgrounds to incorporate features that facilitate active play can empower children to engage in spontaneous physical activity during recess and leisure time.

Lead author Dr. David Bassett emphasizes the importance of leveraging these evidence-based strategies to inform policy decisions and initiatives aimed at promoting physical activity among youth. By adopting a multifaceted approach that addresses environmental, educational, and recreational factors, stakeholders can collaboratively work towards creating a culture of active living that empowers children to lead healthy, physically active lifestyles.

American Journal of Preventive Medicine, March 2015

Exercise: Include Exercise Variety in Your Regimen.

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Exercise: Include Exercise Variety in Your Regimen.

Including a variety of exercises in your workout plan is vital to avoiding both overuse injuries and boredom. The American Council on Exercises suggests mixing up your routine by walking or cycling instead of running, exercising outside in nature instead of inside a gym, or using free weights instead of circuit training machines, for example. American Council on Exercises, February 2015

Midlife Fitness and Cancer Risk Reduction in Men: Key Findings

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The correlation between midlife fitness and reduced cancer risk in men underscores the pivotal role of physical activity in promoting long-term health and longevity. Following treadmill testing involving nearly 14,000 men, researchers unveiled a compelling association between fitness levels and cancer incidence and mortality rates.

According to the findings, middle-aged men who exhibited higher levels of fitness experienced a significant reduction in the risk of developing lung and colon cancer later in life. Specifically, the most fit participants demonstrated a remarkable 50% lower risk of lung and colon cancer, as well as a 30% lower risk of death from these malignancies, compared to their less fit counterparts.

Lead researcher Dr. Susan Lakoski underscores the profound implications of these findings, highlighting the enduring benefits of midlife fitness in bolstering survival outcomes among men diagnosed with cancer. Notably, fit men diagnosed with prostate cancer exhibited a lower risk of mortality from both cancer and cardiovascular disease, underscoring the overarching importance of physical fitness in enhancing overall resilience and well-being.

These findings underscore the profound impact of midlife fitness on cancer prevention and survival outcomes, underscoring the imperative of prioritizing regular physical activity as a cornerstone of a healthy lifestyle. By embracing a proactive approach to fitness in midlife, men can significantly reduce their risk of developing lung and colon cancer and enhance their chances of survival in the face of a cancer diagnosis. Through sustained commitment to regular exercise and wellness, individuals can empower themselves to optimize their health and longevity well into their later years.

JAMA Oncology, March 2015

Saturday’s Health Update!

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Mental Attitude: Stress Affects Women’s Recovery After a Heart Attack. Researchers analyzed data collected from 2,397 women and 1,175 men and found that women had more difficulty recovering from a heart attack than men, possibly due to the significantly higher levels of mental stress measured among the females in the study. The findings emphasize the need to consider how stress and other psychosocial factors can affect the recovery of patients following heart attack. American Heart Association, February 2015

Health Alert: Mercury Exposure May Be a Risk Factor for Autoimmune Diseases. Exposure to high levels of methylmercury is known to cause damage to the nervous system, and it can be particularly harmful to a developing fetus. Researchers now claim that even at levels considered to be safe, mercury exposure may be a risk factor for autoimmune disorders in women of childbearing age. They found that the higher the levels of mercury detected in women, the higher the levels of autoantibodies, proteins that are a characteristic of autoimmune diseases. Lead researcher Dr. Emily Somers explains, “The presence of autoantibodies doesn’t necessarily mean they will lead to an autoimmune disease. However, we know that autoantibodies are significant predictors of future autoimmune disease, and may predate the symptoms and diagnosis of an autoimmune disease by years.”

Environmental Health Perspectives, February 2015

Diet: Low Vitamin D Levels During Childhood Linked to Heart Risks. A multi-decade study found that low vitamin D levels during childhood are associated with a significantly higher risk for artery hardening in adulthood. The findings highlight the need to ensure children get adequate levels of vitamin D in their diet or through sun exposure.
Journal of Clinical Endocrinology & Metabolism, February 2015

Exercise: Why Should We Exercise? The Mayo Clinic lists seven benefits of exercise, which include the following: helps controls weight, helps combat chronic health conditions and diseases, improves mood, boosts energy levels, promotes better sleep, reduces stress, and it can even be fun! As a general rule, strive for at least 30 minutes of physical activity every day.
Mayo Clinic, February 2015

Chiropractic: Resolution of Plantar Fasciitis Following Adjustments. In this case study, a 23-year-old woman with plantar fasciitis presented for chiropractic care. Her previous medical care included prescription orthotics, stretching, and Ibuprofen, all which failed
to resolve her heel pain and related symptoms. Her chiropractic treatment regimen consisted of adjustment to the spine and lower extremities, ultrasound therapy, taping of the foot, and neuromuscular re-education. Over the course of ten treatments, the patient noted improvements in both pain and function, supporting the benefits of multi-modal chiropractic management of plantar fasciitis. Annals of Vertebral Subluxation Research, October 2014

Wellness/Prevention: Naps Improve Your Health. A new report claims that brief daytime naps can protect against the harmful health effects of a poor night’s sleep. The study included eleven healthy men and revealed that naps appear to return the hormones and proteins involved in stress response and immune function to more normal levels. According to the Centers for Disease Control and Prevention, lack of sleep can increase the risk of health problems such as obesity, diabetes, high blood pressure, and depression, and decreased sleep is also linked to reduced work productivity, as well as an increased risk of traffic and industrial accidents. Study author Dr. Brice Faraut adds, “Napping may offer a way to counter the damaging effects of sleep restriction by helping the immune and neuroendocrine systems to recover. The findings support the development of practical strategies for addressing chronically sleep- deprived populations, such as night and shift workers.” Journal of Clinical Endocrinology & Metabolism, February 2015

Quote: “You should never be surprised when someone treats you with respect, you should expect it.” ~ Sarah Dessen

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Alcohol Consumption and Weight Management: Key Factors in Liver Cancer Prevention

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Recent research underscores the critical role of lifestyle factors, particularly alcohol consumption and weight management, in mitigating the risk of liver cancer. While the link between excessive alcohol intake and liver cancer risk is well-established, a comprehensive analysis of data from 8.2 million individuals has shed light on the additional risk posed by overweight or obesity.

Indeed, the findings reveal that individuals who consume three or more alcoholic drinks per day face elevated odds of developing liver cancer, highlighting the importance of moderation in alcohol consumption to safeguard liver health. Moreover, the study unveils a concerning association between excess body weight and heightened liver cancer risk, underscoring the imperative of weight management in cancer prevention efforts.

Excess adiposity, particularly visceral fat accumulation, is known to contribute to chronic inflammation, insulin resistance, and fatty liver disease, all of which predispose individuals to liver cancer development. By maintaining a healthy weight through a balanced diet and regular exercise, individuals can mitigate these risk factors and fortify their defenses against liver cancer.

These findings underscore the multifaceted nature of liver cancer prevention, emphasizing the need for comprehensive lifestyle modifications to safeguard liver health. From limiting alcohol consumption to achieving and maintaining a healthy weight, individuals can proactively reduce their risk of liver cancer and promote overall well-being. Through informed decision-making and proactive health management, individuals can empower themselves to take charge of their liver health and mitigate the impact of modifiable risk factors on cancer risk.

World Cancer Research Fund International, March 2015

Words to live by……

~ Dr. Robert Speirs DC ~ Leave a comment

“Even if you are on the right track, you’ll get run over if you just sit there.” ~ Will Rogers

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Chiropractic Care for Chronic Foot Pain: Study Reveals Long-Term Benefits | Canadian Chiropractic Association

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The amalgamation of ischemic compression of trigger points and joint mobilization emerges as a promising therapeutic approach for addressing chronic foot pain, according to a recent study. This innovative treatment regimen yielded notable enhancements in both functional capacity and self-perceived pain relief among participants, with benefits sustained for up to six months following the intervention. While further investigation is warranted to elucidate the underlying mechanisms and optimize treatment protocols, these findings provide compelling support for the integration of chiropractic care into the management of foot disorders. By leveraging a multidisciplinary approach that targets both musculoskeletal dysfunction and pain perception, chiropractic practitioners can effectively alleviate the burden of chronic foot pain, enhancing patients’ quality of life and mobility.The Journal of the Canadian Chiropractic Association, March 2015

Young Elite Athletes: The Power of Personal Training for Success

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In the highly competitive world of youth sports, the pursuit of excellence begins at a young age. Young elite athletes face immense pressure to perform, improve, and achieve their goals. To navigate this challenging landscape, personal training can be a game-changer. It provides tailored, professional guidance that helps young athletes maximize their potential, stay injury-free, and maintain a balanced approach to their training. Here are some key benefits of personal training for young elite athletes.

1. Customized Training Programs

Young athletes have unique needs based on their sport, position, and physical development. Personal trainers specialize in creating customized training programs that address these specific requirements. They take into account the athlete’s strengths, weaknesses, and goals, crafting a regimen that optimizes performance. This individualized approach ensures that the athlete is training in the most effective way possible, focusing on areas that need improvement while enhancing overall athletic ability.

2. Improved Technique and Skill Development

Proper technique is essential for young athletes to excel in their sport and avoid injuries. Personal trainers have the expertise to teach and refine techniques, ensuring that athletes perform movements correctly. This is particularly crucial during the formative years when habits are being developed. Trainers work closely with athletes to improve their skills, whether it’s refining a swimmer’s stroke, a soccer player’s dribbling, or a runner’s stride. Enhanced technique not only boosts performance but also builds a solid foundation for future growth.

3. Injury Prevention

Injuries can derail an athlete’s progress and career. Young athletes, in particular, are susceptible to injuries due to their growing bodies and intense training schedules. Personal trainers play a vital role in injury prevention by designing programs that include proper warm-ups, cool-downs, and exercises that enhance flexibility, strength, and stability. They also educate athletes on the importance of rest and recovery, helping to prevent overuse injuries. By focusing on injury prevention, trainers ensure that athletes can train consistently and safely.

4. Physical and Mental Conditioning

Personal training goes beyond physical fitness; it also encompasses mental conditioning. Elite sports require not just physical prowess but also mental toughness, focus, and resilience. Personal trainers incorporate techniques to improve concentration, manage stress, and build confidence. They help athletes set realistic goals, develop a positive mindset, and stay motivated. This holistic approach prepares young athletes for the psychological demands of competition, enhancing their overall performance.

5. Accountability and Motivation

Young athletes often struggle with consistency and motivation. Personal trainers provide the accountability and encouragement needed to stay on track. Regular sessions with a trainer ensure that athletes adhere to their training schedules and work towards their goals. Trainers also celebrate achievements and provide constructive feedback, keeping athletes motivated and committed. This support system is crucial for maintaining the discipline required to succeed at an elite level.

6. Nutritional Guidance

Nutrition plays a critical role in an athlete’s performance and recovery. Personal trainers offer nutritional guidance tailored to the needs of young athletes, advising on proper diet, hydration, and supplements. They educate athletes on how to fuel their bodies for optimal performance, ensuring that they have the energy and nutrients needed for training and competition. This personalized approach to nutrition helps athletes make informed choices that enhance their athletic ability.

7. Balanced Training and Lifestyle

Young athletes often juggle school, sports, and social activities. Personal trainers help them find a balance by creating manageable training schedules that fit into their busy lives. They emphasize the importance of rest, recovery, and maintaining a healthy lifestyle. This balanced approach helps athletes avoid burnout and ensures that they enjoy their sport while achieving their goals.

Conclusion

Personal training offers young elite athletes a comprehensive and personalized approach to achieving their full potential. From customized training programs and skill development to injury prevention and mental conditioning, the benefits are extensive. Personal trainers provide the expertise, support, and motivation that young athletes need to excel in their sport and maintain a healthy, balanced approach to their training.

At River East Chiropractic, we understand the unique needs of young elite athletes. Our facility offers a range of services, including personal training, chiropractic care, massage therapy, acupuncture, Pilates, and a full gym. Our dedicated team of professionals is committed to helping athletes reach their goals safely and effectively. By investing in personal training, young athletes can unlock their potential and enjoy a successful, fulfilling athletic journey.

Wellness/Prevention: Use of Media Devices Affect Teens’ Sleep Significantly.

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Wellness/Prevention: Use of Media Devices Affect Teens’ Sleep Significantly.

A Norwegian study has found that if it takes more than an hour for a teenager to fall asleep, there is an almost 50% likelihood that they are spending more than four hours per day outside of school using electronic devices such as computers, TVs, smartphones, and MP3 players. The findings are of concern since the majority of teens in the United States report having at least one electronic device in their bedroom, and poor sleep has implications on school performance. The authors add, “The current recommendation is not to have a TV in the bedroom. It seems, however, that there may be other electronic devices exerting the same negative influence on sleep, such as PCs and mobile phones. The results confirm recommendations for restricting media use in general.” Scandinavian Journal of Public Health, November 2014

Reducing Heart Failure Risk: Limiting Fried Food Consumption

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Diet: Fried Food Intake Associated with Heart Failure Risk.

Recent research has illuminated a concerning correlation between fried food consumption and the risk of developing heart failure, particularly among men. According to the findings, men who indulge in fried food one to three times per week face an 18% elevated risk of heart failure compared to their counterparts who abstain from such dietary habits. This risk escalates significantly with higher frequency of fried food intake, with those consuming fried fare four to six times weekly experiencing a 25% increased risk, and those indulging seven or more times per week confronting a staggering 68% heightened risk of heart failure.

Samantha Heller, a senior clinical nutritionist at New York University, underscores the gravity of these findings, advocating for moderation in fried food consumption to mitigate cardiovascular risk. While occasional indulgence may be permissible, Heller cautions against the routine or excessive consumption of fried foods, emphasizing the need for a balanced and health-conscious dietary approach.

The detrimental effects of frequent fried food consumption on heart health can be attributed to several factors, including the high levels of unhealthy fats, refined carbohydrates, and sodium typically present in such fare. These dietary components contribute to elevated cholesterol levels, increased blood pressure, and inflammation, all of which are key risk factors for cardiovascular disease and heart failure.

In light of these findings, individuals are urged to exercise prudence and mindfulness in their dietary choices, opting for healthier cooking methods such as baking, grilling, or steaming over frying. By prioritizing whole, nutrient-dense foods and minimizing the intake of fried and processed fare, individuals can safeguard their cardiovascular health and promote longevity and well-being.

American Heart Association, March 2015