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!
I have always found that it is easier to make the right “choice and do” the better my understanding of the subject–hopefully you find the info in these communications helps you similarly. As well you can attend the Wednesday night info session for further understanding and discussion.
NEXT INFOSESSION —–MARCH 30TH,2011 AT 7 PM
Food is best medicine: – how to make our own natural anti-inflammatories
– Omega 6 and 3 fat and the eicosanoids–
– facial pictures of food reactions
– The gluteals—pain in the butt
Basic physical capability can predict mortality in later life
September 10, 2010
People who are better at simple physical acts such as gripping, walking, rising from a chair and balancing on one leg are more likely to live longer, according to a new study published in the British Medical Journal today.
These measures are related to a person’s ability to perform everyday tasks.
Researchers from the MRC Unit for Lifelong Health and Ageing reviewed 57 studies and found 28 that looked at physical capabilities in people of any age and recorded subsequent mortality.
The researchers found that, although there was some variation between studies, there was consistent evidence of associations between all four measures of physical capability and mortality – people who performed less well in these tests had a consistently higher risk of death.
From 14 studies (including 53,476 participants) that dealt with grip strength, the death rate among the weakest people was 1.67 times greater than among the strongest people, after taking age, sex, and body size into account.
From five studies (including 14,692 participants) that dealt with walking speed, the death rate among people who were slowest was 2.87 times greater than among the people who were fastest, after similar adjustments.
Five studies (including 28,036 people) that dealt with chair rising showed that the death rate of people who were the slowest was almost twice the rate of people who were fastest at this physical task.
Most of the studies were carried out amongst older people, but the association of grip strength with mortality was also found in younger populations.
The authors note that a steep decline in physical capability may be a better predictor of mortality than is the absolute level at a single point in time.
Regular exercise can delay the aging process
February 22, 2011 by Lin Edwards
(PhysOrg.com) — A team of Canadian scientists working with mice genetically modified to age twice as fast as normal has found regular exercise keeps them young.
Professor of pediatrics and medicine, Dr Mark Tarnopolsky, and colleagues from McMaster University in Hamilton, Ontario used a litter of mice that had been modified to have a defect in a gene involved in repairing mitochondria, which supply energy for the cells. When the mice were three months old (roughly equivalent to 20 years in humans) they then forced some of the mice to exercise on a treadmill <http://www.physorg.com/tags/treadmill/> for 45 minutes a few times a week, while giving the others no exercise.
The results showed that after five months (when the mice were the equivalent of 60 human years) the exercising mice looked like wild-type mice: younger and healthier and more active than the non-exercising mice, which were almost immobile and had lost much of their hair. The non-exercising mice were also less sociable and less fertile than the exercisers.
The researchers said every tissue and every organ they examined was better in the exercising mice than in those that did not exercise, including the hair, skin, ovaries, testicles, spleen, kidneys, and liver. In the non-exercisers their brains had shrunk and hearts were enlarged, but they were normal size in the exercisers. The anti-aging effects were “unprecedented” and protected every part of the body.
The muscle structure in the exercising mice was normal, while in the sedentary mice it appeared damaged. The mitochondria in the exercising mice appeared young and healthy, while those in the sedentary mice looked old and damaged.
This result was the most surprising because mitochondria <http://www.physorg.com/tags/mitochondria/> have their own DNA, and the accumulation of mutations in their DNA <http://www.physorg.com/tags/dna/> has been thought responsible for the gradual decline in tissue functions during aging, and for conditions such as cancer, diabetes, Parkinson’s disease and Alzheimer’s disease.
Senior PhD student Adeel Safdar, a co-author of the paper, said the exercised mice <http://www.physorg.com/tags/mice/> showed a “huge recovery” in mitochondrial function.
The researchers also said the study deliberately kept the exercise regime simple and at only moderate intensity and the results would also apply to humans. Dr Tarnopolsky said he hopes the research will inspire people to get serious about exercising regularly. Other studies have also shown that even people who have been sedentary for a long time benefit enormously from moderate exercise.
Dr Tarnopolsky said that while death is inevitable, exercise <http://www.physorg.com/tags/exercise/> is the most potent anti-aging therapy available and can keep us healthy and disease free for longer than anything else.
More information: Endurance exercise rescues progeroid aging and induces systemic mitochondrial rejuvenation in mtDNA mutator mice, Published online before print February 22, 2011, doi: 10.1073/pnas.1019581108. PNAS http://www.pnas.or … 108.abstract <http://www.pnas.org/content/early/2011/02/18/1019581108.abstract>
Health Benefits of Eating Tomatoes Emerge
Science Daily (Mar. 1, 2011) — Eating more tomatoes and tomato products can make people healthier and decrease the risk of conditions such as cancer, osteoporosis and cardiovascular disease, according to a review article the American Journal of Lifestyle Medicine(published by SAGE).
Researchers Britt Burton-Freeman, PhD, MS, and Kristin Reimers, PhD, RD of the National Center for Food Safety & Technology, Illinois Institute of Technology and ConAgra Foods, Inc., looked at the current research to discover the role tomato products play in health and disease risk reduction.
The researchers found that tomatoes are the biggest source of dietary lycopene; a powerful antioxidant that, unlike nutrients in most fresh fruits and vegetables, has even greater bioavailability after cooking and processing. Tomatoes also contain other protective mechanisms, such as antithrombotic and anti-inflammatory functions. Research has additionally found a relationship between eating tomatoes and a lower risk of certain cancers as well as other conditions, including cardiovascular disease, osteoporosis, ultraviolet light-induced skin damage, and cognitive dysfunction.
Journal Reference B. B. Freeman, K. Reimers. Tomato Consumption and Health: Emerging Benefits. American Journal of Lifestyle Medicine, 2010; DOI: 10.1177/1559827610387488 <http://dx.doi.org/10.1177/1559827610387488>
Eating Apples Extends Lifespan of Test Animals by 10 Percent
ScienceDaily (Mar. 8, 2011) — Scientists are reporting the first evidence that consumption of a healthful antioxidant substance in apples extends the average lifespan of test animals, and does so by 10 percent. The new results, obtained with fruit flies — stand-ins for humans in hundreds of research projects each year — bolster similar findings on apple antioxidants in other animal tests.
The study appears in ACS’s Journal of Agricultural and Food Chemistry.
Zhen-Yu Chen and colleagues note that damaging substances generated in the body, termed free radicals, cause undesirable changes believed to be involved in the aging process and some diseases. Substances known as antioxidants can combat this damage. Fruits and vegetables in the diet, especially brightly colored foods like tomatoes, broccoli, blueberries, and apples are excellent sources of antioxidants. A previous study with other test animals hinted that an apple antioxidant could extend average lifespan. In the current report, the researchers studied whether different apple antioxidants, known as polyphenols, could do the same thing in fruit flies.
The researchers found that apple polyphenols not only prolonged the average lifespan of fruit flies but helped preserve their ability to walk, climb and move about. In addition, apple polyphenols reversed the levels of various biochemical substances found in older fruit flies and used as markers for age-related deterioration and approaching death.
Chen and colleagues note that the results support those from other studies, including one in which women who often ate apples had a 13-22 percent decrease in the risk of heart disease.
Journal Reference Cheng Peng, Ho Yin Edwin Chan, Yu Huang, Hongjian Yu, Zhen-Yu Chen. Apple Polyphenols Extend the Mean Lifespan of Drosophila melanogaster. Journal of Agricultural and Food Chemistry, 2011; : 110214164435048 DOI: 10.1021/jf1046267 <http://dx.doi.org/10.1021/jf1046267>
From European Heart Journal <http://www.medscape.com/index/list_4774_0>
Chocolate Consumption in Relation to Blood Pressure and Risk of Cardiovascular Disease in German Adults
Brian Buijsse; Cornelia Weikert; Dagmar Drogan; Manuela Bergmann; Heiner Boeing
Authors and Disclosures <file:///\UsersdavidforgieLibraryMail%20DownloadsBulletin%203-2011.htm>
Posted: 09/28/2010; European Heart Journal. 2010;21(13):1554-1556. © 2010 Oxford University Press
Chocolate consumption appears to lower CVD risk, in part through reducing BP. The inverse association may be stronger for stroke than for MI.
Blueberry Juice Improves Memory in Older Adults
Science Daily (Jan. 21, 2010) — Scientists are reporting the first evidence from human research that blueberries — one of the richest sources of healthful antioxidants and other so-called phytochemicals — improve memory.
A report on the study appears in ACS’ Journal of Agricultural and Food Chemistry.
In the study, one group of volunteers in their 70s with early memory decline drank the equivalent of 2-2 l/2 cups of a commercially available blueberry juice every day for two months. A control group drank a beverage without blueberry juice. The blueberry juice group showed significant improvement on learning and memory tests, the scientists say. “These preliminary memory findings are encouraging and suggest that consistent supplementation with blueberries may offer an approach to forestall or mitigate neurodegeneration,” said the report.
1. Krikorian et al. Blueberry Supplementation Improves Memory in Older Adults.Journal of Agricultural and Food Chemistry, 2010; 100104141245097 DOI: 10.1021/jf9029332 <http://dx.doi.org/10.1021/jf9029332>
The Gluteals focusing on gluteus minimis and pseudosciatica.
As you can see in the following pictures the gluteals are a major muscle group in our pelvis and when the gluteus minimis develops adhesions the discomfort/pain pattern can mimic sciatica or leg pain. Adhesions form in muscles and joints due to tightness causing poor circulation from daily activity or inactivity ie repetitive activity. These adhesions slowly spread in the joint/muscle aggravating movement and stability inhibiting nerve/motion sensor signal to the brain which then allows pain sensor signal to the brain. In other words the motion sensor signal regulates the pain sensor signal. This is why we always feel better when we are moving. The brain then,because of poor motion sensor signal, engages a process that leads to pain threshold and we feel discomfort/pain as a protective mechanism.
To correct the pain or discomfort motion has to be restored to the tight muscle/joint complex. Both must be corrected otherwise poor results or no results. And the correction must be done by physically manipulating the joints and muscles along with appropriate exercise otherwise the tightness/adhesions remain.
The problem is that pain is a brain thing. Because our body mechanics are totally interdependent once one area tightens then other areas must compensate and our brain orchestrates that ie it learns to pattern it. Because the brain likes to do what it learns it learns the pain pattern and because it learns by repetition it must be stimulated with physical manipulation repeatedly over time. The research suggests that most pain syndromes will respond within 6-10 therapeutic sessions. However, the longer you have been dealing with the pain then the longer it takes, that is why it is better to start restoring movement ASAP so the brain does not pattern it for a long time.
When you begin to understand the process of pain you will then understand that the most common cause of pain or injury is non contact-injury. That is most individuals when asked how they hurt themselves will state that they do not know ie it just happened or that they just did a normal movement like bending over or picking up something. This is because we do not sense adhesions in muscles and joints until they reach threshold of pain which is 5 on a 0-10 scale. So when adhesions are 4.9 we do not sense it but it means the tissue is not functioning properly and the least little extra mechanical demand will take us into threshold.
Recall the Australian Rules Football Research whereby a chiropractor who physically manipulated both muscles and joints was added to a sports medicine team. This resulted in the average game loss by injured players to go from 28 games to 1 game loss. If you wish a copy of that research ask me or go tohttp://www.biomedcentral.com/1471-2474/11/64<http://www.biomedcentral.com/1471-2474/11/64> or bulletin 7 2010 The chiropractor adjusted the joints and stimulated the muscles which was not being done by the current sports medicine team of medical doctors, physiotherapists,massage therapists,rehab specialists, acupuncturists etc.
Also,after the initial correction of the injury the players were seen on a weekly basis as maintenance to correct for any development of adhesions in muscles and joints along with review of apprppriate exercise.
So this is the whole point of this discussion to correct pain not only do you have to correct the tight muscles and joints but you have to maintain it hopefully you have a better understanding now.
See you soon.
The following pics show the gluteus minimis,its referral pattern,stretch and strengthening exercise—the inverted bridge which should be held for at least 30 secs. If you are not certain how to do this exercise ask next time you are in the office to review the low back maintenance exercises