Your Health Bulletin is information from scientific literature to make sense of the right choices for your health. It is a reminder to consider periodic check-ups of your spine, joint mechanics and appropriate exercise. Maintenance is better than repair!
Exercise Associated With Preventing & Improving Mild Cognitive Impairment
Moderate physical activity performed in midlife or later appears to be associated with a reduced risk of mild cognitive impairment, whereas a six-month high-intensity aerobic exercise program may improve cognitive function in individuals who already have the condition, according to two reports in the January issue of Archives of Neurology, one of the JAMA/Archives journals. (Embargo expired on 11-Jan-2010 at 16:00 ET)
Archives of Neurology, Jan-2010
—American Medical Association (AMA)
Comment: For all of us but especially those having trouble with memory (an indication that your brain may be in early stage of dementia/Alzheimer’s) – high intensity huff/puff exercise causes muscular release of interlukin 6, a
cell signal/hormone that releases BDNF, a brain-derived neurotrophic factor which repairs neurons and stimulates neurotransmitter function. This allows the brain to repair itself and work properly. The exercise I advocate to all of
you for various pain problems – the exercise bike – activates mechanoreceptors which regulate pain pathways but also when set for resistance can induce out-of-breath exercise (high intensity) which releases the beneficial hormones to inhibit inflammation and allow proper brain function. Do this every day; make it a ritual.
Study Finds Exposure to Chemical Pollutants Increases Fat
As reported in ‘Scientific American’ 01-15-10 POPs (persistent organic
pollutants) contribute to insulin resistance or metabolic syndrome, the process which leads to obesity, diabetes and cardiovascular disease. This report commented on research published in the online version
of ‘Environmental Health and Perspectives’. The researchers fed rats a high fat diet of unrefined Atlantic fish farm oil versus refined fish oil (POPs were removed). The rats fed crude oil developed belly fat and
could not regulate fat properly; the researchers concluded that it is important to understand the reason for this relationship of POPs in fatty food & insulin resistance.
A recent article published in ‘Public Library of Science’, 2009;4(4):e5186 “Chronic exposure to the herbicide atrazine causes mitochondrial dysfunction and insulin resistance” showed results of a study which indicated
that chronic administration of ATZ (atrazine, a POP) decreased basal metabolic rate and increased body weight, intra-abdominal fat (belly fat), and insulin resistance without changing food intake or physical activity.
Comment: Insulin resistance, the inability of our cells to recognize/respond to the insulin signal, is central to the process that leads to most of our chronic disease and is mostly due to lack of exercise and consumption of
excessive and wrong carbohydrates. Evidently POPs are another of the factors which by interfering with our cell energy (ATP) production cause belly fat accumulation (waist to hip ratio is accurate measure and should be no
greater than .8 for example if hips are 40 inches then waist should be no greater than 32 inches. This is an accurate predictor of CV disease. A more accurate measurement of body fat is Bio-impedance – ask for office
handout 272. A measurement of mitochondrial function is urinary redox – ask for office handout 210. If you are interested both tests are available in office. As well, mitochondrial function (cell energy) can be enhanced – office
handout 282 – and POP elimination increased – office handout 283. Wednesday night infosessions will explain these issues so if interested please sign up.
About degenerative hip disease (osteoarthritic hip).
Cross-Sectional Analysis of the Iliopsoas Tendon and Its Relationship to the Acetabular Labrum, in Am J Sports Med August 2009 vol. 37 no. 8 1594-159.
Do you recall the previous bulletin on the psoas muscle, its importance to the low back, how it should be checked, and the exercise for it? Symptoms associated with a tight psoas include not only low back pin but also groin pain, a clicking hip, pain in the buttock, and as this study in the Am J Sports Med demonstrates a degenerative hip. In summary – a tight psoas squeezes the front part of the hip labrum or ligament, leading to tears in the ligament. Degenerative hips are related to these tears and altered circulation. According to this study 92 % of these labral lesions occur at the site of the psoas attachment. Degenerative joint disease was previously discussed in Newsletter 9 under the heading ‘Prevention’ which noted that basic animal research demonstrating experimentally induced tight joints showed indications of degenerative disease within a week, and that the only thing that stopped the process was to restore joint motion which is what chiropractors do. This is just another reason why having joint motion checked on a regular basis is so important – to stop degenerative joint changes.
Now before I leave you with these thoughts, one of the major causes of psoas tightening is sit-up exercise/crunches to strengthen the abdominal wall/muscle. This type of exercise should be stopped – in fact a recent issue of Maclean’s magazine Jan 18 p64 featured the research of S. McGill showing that sit-ups/crunches damage the low back. What it failed to note is that this exercise also tightens the psoas which as well damages the hip and harms proper joint motion in the low back. At any rate next time you
are in the office for maintenance ask to be shown the proper way to strengthen abdominals and stretch psoas.
See you —- Maintenance is better than repair.