WHY DOT PHYSICAL
In order to operate a commercial vehicle professionally, drivers must obtain two very important documents: a commercial driver’s license (CDL) and a valid Department of Transportation (DOT) medical card. These documents help certify that commercial motor vehicle (CMV) drivers are medically fit to safely operate large vehicles and minimize the risk of safety incidents.
To obtain a valid DOT medical card, truck drivers must successfully complete the DOT physical exam every 1–2 years. The DOT exam can be performed by any licensed medical examiner who is listed in the Federal Motor Carrier Safety Administration (FMCSA) National Registry.
So, CMV drivers need to pass the DOT exam in order to maintain employment, but why is it required? Keep reading to learn all about why the DOT physical exam is required and how to obtain a DOT medical card. This is important information for anyone wanting to obtain a CDL license. Drivers in Galloway , West Jefferson, London and PLain City and COlumbus use our services.
#DOTNEARME
DOT Physical Examination
Federal Law and DOT regulations state that any “covered employee” such as a CDL driver must possess a valid medical card demonstrating that they have successfully passed a DOT Physical examination and complied with all other requirements of DOT regulation part 40 to be eligible to drive. Accredited Drug Testing, Inc. can schedule your DOT or non DOT physical examination at a location close to you, insure that all required documentation is completed and that you are issued a CDL medical card upon successfully passing the exam. Recommended items to bring to your DOT physical: Eye glasses (bring prescription) List of medications Clearance letters or physician related documentation Persons should also be prepared to discuss with the FMCSA certified examiner your health history including past or recent illnesses or other information related to your physical exam. $69 exam. COnveniently located in West Jefferson. #DOTnearme #DOTPhysical #DOTWestJefferson #DOTLondon
B Vitamins for Alzheimers
Taking a B-vitamin complex might help stop Alzheimer’s disease before it starts, according to a study in the Proceedings of the National Academy of Sciences.
Alzheimer’s disease is a type of dementia characterized by areas of tangled nerve fibers and clumped proteins called plaques in the brain. The most common form of dementia, Alzheimer’s, can affect memory, mood, learning, communication, and thinking/reasoning (cognition). Because it’s a progressive disease, the symptoms worsen over time.
Since there is no cure for Alzheimer’s, most of the treatments focus on controlling the symptoms and slowing disease progression. THe article specifically mentioned the use of Niacin due to its ability to help increase the size of blood vessels to increase blood flow to the brain.
THis is great news for people in Galloway and London looking for a Chiropractor.
#Chiropractornearme
#DOTnearme
Yoga May Mitigate Some Effects of Aging on the Brain
Yoga is a mindfulness practice that brings intentional focus to the breath, mind, and body. So, it may come as no surprise that, in addition to improving flexibility and physical performance, it may also have positive effects on the brain. These findings indicate that yoga may strengthen and preserve the structure of brain regions related to cognitive function as we age. Yoga requires focused attention on muscles and posture, and this controlled attention and awareness engages the prefrontal cortex. Meditation, which also involves controlled attention, has been found in prior research to increase blood flow to the prefrontal cortex and increase cognitive function. Future research may show us whether yoga’s effects on brain structure translate into prevention of age-related cognitive losses. Hope all in London and Galloway are enjoying the articles
Have you ever wondered why there has never been a BIGGEST LOSER REUNION show? FOlks in London, WEst JEffererson and Galloway... Think about it.
Nutrients for Eye Health
There are several nutrients that can help promote brighter and clearer vision—who doesn't want that? To bolster your sight, Sharecare, a health and wellness website, has several good nutrient recommendations. Zinc is a great mineral to start with–it helps get vitamin A from the liver to the retina, protecting the eyes, preventing cataracts, and helping with night vision. Speaking of vitamin A, be sure to check out beta-carotene, which the body converts into vitamin A. If dry eyes are the issue, omega-3 fatty-acids such as EPA and DHA may help. As for age-related macular degeneration (AMD), research shows that it’s best to take in a bunch of eye-supporting nutrients, rather than focusing on just one. Get started by eating these nutrients in the form of kidney beans which contain zinc, apricots which contain beta-carotene, and salmon which contain omega-3s. Along with food, supplements can also be a good source of these nutrients. This is great information for London Ohio and Galloway Ohio.
Source: Sharecare
Train with you
Body Weight
When most people in London OH think of strength training, they imagine an arsenal of training equipment: dumbbells, barbells, cables, machines…the works. But what if, to increase your strength and fitness, all you needed was your own body? According to a recent article in the Washington Post, some fitness instructors enthusiastically endorse bodyweight exercises, which involve no equipment at all (such as push-ups or pull-ups), or utilize a minimal amount of equipment (like TRX suspension bands or Bosu balls). Putting aside the convenience and low cost of bodyweight exercises, there could be some fitness advantages as well: using your body to strength train promotes an integrated use of multiple muscles, and challenges your balance and coordination to a greater extent. Bodyweight training is also flexible—there are ways to make it less demanding (such as doing push-ups against a wall) for people who are just starting out or who have particular needs, or more demanding (such as clapping between each push-up) for people who are more advancedin Galloway OH
Can Cinnamon help with Parkinson Disease?
A new mouse study discovered that cinnamon can reverse brain changes associated with Parkinson’s Disease (PD). Published in the Journal of Neuroimmune Pharmacology, the study involved feeding ground cinnamon to mice with PD. Researchers found that cinnamon protected brain neurons, improved motor functions, and normalized neurotransmitter levels (which are responsible for regulating brain, muscle, nerve, and organ function). However, the authors note that not all cinnamon is the same, with the effects associated with Ceylon cinnamon (Cinnamonum verum). Proving similar results in human clinic trials would offer significant alternative therapuetic options for the 1.2 million PD patients in the U.S. and Canada. London OH, Galloway OH
Desk exercises to stay healthy
London OH,
You’ve probably heard that sitting at your desk all day is not good for your health. But standing all day may be no better. So, how do you avoid becoming a desk potato when you’ve got a job that ties you to your cubicle? Well, it may come as no surprise that research says you should move throughout the day. That may sound like it’s easier said than done, but have no fear—Time suggested ten exercises in Galloway OH that you can do from the comfort of your office:
- Desk push-ups. Put both hands on your desk and walk your feet back until they are at a 45° angle. Do a dozen push-ups to help strengthen your arms.
- Book presses. Hold a heavy book behind your head, extend your arms up, and drop them back down behind your head. Repeat for a terrific triceps workout.
- Shoulder blade squeezes. Squeeze your shoulder blades together, hold for ten seconds, then release. Repeat to improve hunched posture.
- Office yoga. Bring your mat to work and do a little downward dog to destress in the afternoon.
- Chair squats. Stand six inches in front of your chair, then lower down until you hit the chair. Stand up and repeat to tone your derriere.
- Desk dips. Facing away from your desk, place your hands shoulder-width apart on your desk with your legs extended out at an angle to the floor. Dip down while bending your arms, and then rise back up, straightening your arms almost all the way (to keep tension off your elbow joints). Repeat to strengthen your triceps.
- Wall sits. Squat against a wall at a 90° angle. Stand back up and repeat to tone your quads.
- Calf lifts. Stand with your feet together, rise onto the balls of your feet and hold for ten seconds. Release and repeat to help strengthen your calf muscles.
- Leg raises. Remain seated for this one, then straighten your leg and hold for ten seconds. Drop your leg back down, almost to the floor, and hold again. Do a set on each side to tighten your abdominal muscles.
- Call pacing. Get a headset so you can walk around when you’re on a call. That’ll keep you moving!
Just be sure to go at your own pace, with proper form, and be mindful of any restrictions or injuries. If an exercise is producing discomfort, don't do it!
B vitamins for Alzheimners
London OH
Results show that B-vitamin supplementation can slow the atrophy of specific brain regions Related Topics Recipes with Berries Staying Alzheimer’s-Free with Vitamin D Clues to an “Anti-Alzheimer’s” Diet Taking a B-vitamin complex might help stop Alzheimer’s disease before it starts, according to a study in the Proceedings of the National Academy of Sciences. Alzheimer’s disease is a type of dementia characterized by areas of tangled nerve fibers and clumped proteins called plaques in the brain. The most common form of dementia, Alzheimer’s, can affect memory, mood, learning, communication, and thinking/reasoning (cognition). Because it’s a progressive disease, the symptoms worsen over time. Since there is no cure for Alzheimer’s, most of the treatments focus on controlling the symptoms and slowing disease progression.
Your Body Can Adjust to Less Sleep, Right?
London OH Galloway OH
Wouldn’t it be great if we could sleep for four hours and feel as sharp and energized as we do when we sleep for eight? While this would certainly give us more time to do the things we love, according to Dr. Sigrid Veasey, a sleep expert interviewed for a story in the New York Times, it’s impossible to train ourselves to perform at our peak with less shut-eye. We only come to believe we can get by on less sleep because long-term sleep deprivation makes us less accurate at judging how much rest we actually need—most adults need around seven to nine hours every night, while those over 65 need seven to eight hours. Children and teenagers have longer sleep requirements. The best way to figure out how much slumber you personally need is on your next vacation—sleep as long as you need to catch up on lost z’s. After that, monitor yourself to see how many hours you naturally sleep. Also, be sure to practice good bedtime habits to make sure your sleep isn’t being artificially disrupted; for example, by caffeine in the afternoon or evening, or by late-night video game sessions.
If you have metabolic syndrome, it’s time to strike a pose—a yoga pose, that is. According to a new study, practicing yoga may help reduce inflammation in people with metabolic syndrome, a cluster of conditions that occur together and increase the risk of heart disease, stroke, and diabetes. Published in the Scandinavian Journal of Medicine & Science in Sports, this study follows up on previous research suggesting that yoga may help reduce waist circumference and blood pressure in people with metabolic syndrome. London OH, Galloway OH, Plain City OHIo
Beetroot Juice for Lower Blood Pressure
Beetroot Juice for Lower Blood Pressure A study found that daily consumption of beetroot juice lowered blood pressure in people with high blood pressure. Published in the journal Hypertension, the double-blind study administered around 1 cup of beetroot juice (250 ml) per day, or a placebo, to 64 participants with high blood pressure for four weeks. The placebo consisted of nitrate-depleted beetroot juice, as the researchers suspected the therapeutic effects of beets came from their naturally occurring nitrate content. Nitrate is known to be a potent vasodilator, meaning it widens blood vessels. This research demonstrated that beetroot juice lowered blood pressure by the same amount as a single blood pressure medication at a standard dose, regardless of how blood pressure was measured. Nevertheless, more research is needed to confirm these benefits. Source: Hypertension. London OH, West Jefferson OH, Galloway OH
A Vitamin or Mineral Deficiency May Cause Fatigue
London, West Jefferson, Galloway, Plain City, Mt. Sterling
Feeling fatigued? An article in U.S. News & World Report suggests that you should get to the bottom of your sleepy state, as it may be an indication of other health issues. While there are many reasons why you may be fighting fatigue—maybe you slept poorly or didn’t go for your morning run—a vitamin or mineral deficiency is among one of the most common culprits. A deficiency in iron, magnesium, potassium, vitamin B12, or folic acid can lead to fatigue as well as to a variety of other symptoms, for example:
- an iron deficiency may lead to anemia;
- a vitamin B12 deficiency may leave you feeling foggy or mentally exhausted; and
- a magnesium or potassium deficiency may lead to muscle cramps.
In addition to these symptoms, a vitamin or mineral deficiency can also have long-term health consequences such as restricted movement, heart disease, brittle bones, or impaired brain function. Dietitians and nutritionists warn that poor and restrictive diets can contribute to these deficiencies and subsequent fatigue. Specifically:
- Diets that include lots of fast foods and processed foods tend to be high in calories but low in nutrients. Filling up on chips, sodas, and candy can leave you overweight but undernourished.
- Some popular diets advise cutting out entire food groups, such as grains, which can lead to vitamin deficiencies. Whole grains and fortified grain products, for example, are sources of B vitamins like folic acid (B9), thiamine (B1), niacin (B3), and pyridoxine (B6), and cutting them out completely could contribute to B vitamin deficiencies.
- Calorie cutting and skipping meals can also contribute to deficiencies and fatigue as your body may not have the fuel or nutrients it needs throughout the day.
- Vegetarian and vegan diets are frequently low in vitamin B12. As a result, vegetarians and particularly vegans have a higher risk of B12 deficiency than meat eaters.
A diet packed with a variety of nutrient-dense foods, such as vegetables, fruit, nuts, whole grains, and fish may minimize the risk of deficiencies. A multivitamin-multimineral supplement may also be a good addition, especially if your diet is restricted for any reason.
Source: U.S. News & World Report
Another Reason to Love That Morning Cup of Joe
Drinking coffee isn't just about enjoyment anymore—it might also be a way to get some important health benefits. The body of evidence on coffee’s positive health effects is growing, and a study found that coffee was also associated with lower levels of coronary artery calcium, which could reduce the risk of having a heart attack. Published in the journal Heart, the study tracked 25,138 men and women without cardiovascular disease. When participants underwent a health screening that included a CT scan to determine coronary artery calcium levels, researchers discovered that: Participants who drank 3 to 5 cups of coffee per day had the least amount of coronary artery calcium buildup. The association between coffee intake and lower coronary artery calcium buildup remained even after adjusting for education, physical activity levels, family history of heart disease, and diet. However, there are some important things to note in relation to this study. The study was observational and so can't prove a cause-and-effect relationship. It also didn’t distinguish between caffeinated and decaffeinated coffee; it's not clear, therefore, whether decaf would have had the same effects. Further, to get potential heart health benefits, a cup of coffee should contain 8 ounces, not 20 ounces (which is the amount some people might drink in a single cup). Despite these caveats, this study is consistent with other research showing that coffee may offer some protection against heart disease, type 2 diabetes, and Parkinson’s disease. Source: Heart London, West Jefferson, Galloway, Mt Sterling, Plain City
This is what a disc bulge looks like. London, West Jefferson, Galloway, Mt. Sterling
Activated Charcoal: Just a Fad or Here to Stay?
According to an article on Yahoo Health, the latest “it” ingredient in the world of juicing and detox is—drum roll, please—activated charcoal. To be clear, this is not the same type of charcoal you use to sear your summer steaks. Activated charcoal is a fine, porous carbon powder that supposedly binds to toxins in the gut and helps flush them out of your system. In fact, ERs have used activated charcoal for years in overdose and other toxicity cases. But now, consumers are adding activated charcoal to their health regimens. Some juicing companies have even responded to this consumer interest by unveiling activated charcoal drinks. However, there are reasons to be cautious about using activated charcoal on a regular basis. In addition to possibly binding to toxins, it might also bind to beneficial substances like medications and certain nutrients, preventing them from being absorbed by the body. There could also be a risk of constipation with overuse. London, West Jefferson, Galloway, Mt. Sterling, Plain City
Anti-Inflammatory All-Stars Support Artery Health
Related Topics
Inflammation is one cause of hardening of the arteries—a form of heart disease known as atherosclerosis. Because more inflammation leads to more atherosclerosis, health experts recommend common sense measures, such as regular physical activity, avoiding tobacco, and enjoying a healthy, whole-foods diet, which all decrease inflammation. Now we may be able to add anthocyanins—nutrients found in foods such as berries, beans, and grape juice—to the list of supplements that may help as well
London, West Jefferson, Galloway,
Exercise and TV-Watching Habits Affect Our Overall Activity
You’d think going for a morning run would motivate you to not be a couch potato the rest of the day. But, according to a study published in American Journal of Preventive Medicine, people tend to do fewer other physical activities on days they exercise, which may take away from any gains in total active time. The study analyzed data collected from 1,020 adults asked to report on how they spent each minute of the previous day. They completed this report every other month for a year. Researchers then categorized each day as an exercise day, prolonged TV-viewing day, or work day. After controlling for factors such as age, sex, season, and day of the week, they found: On exercise days, participants reported less sedentary time. However, because they also reported less time spent on light activities, housework, and shopping, their total energy expenditure only increased by about half the amount expended during exercise. On prolonged TV-viewing days, participants reported more total sedentary time and less light and moderate-to-vigorous physical activity. On work days, participants reported less sleep and the most total sedentary time. This study suggests that exercisers may not be increasing their physical activity as much as they perceive. It also shows the importance of being mindful of your activity level, especially on work days. Not only does exercise have numerous health benefits, but researchers have found that being sedentary for long stretches of time may increase your risk of death from any cause. So, whether you’re running laps or running errands, remember to stay active every day. Source: American Journal of Preventive Medicine. London, West Jefferson, Plain City Galloway
Drinking coffee isn't just about enjoyment anymore!
It might also be a way to get some important health benefits. The body of evidence on coffee’s positive health effects is growing, and a study found that coffee was also associated with lower levels of coronary artery calcium, which could reduce the risk of having a heart attack. Published in the journal Heart, the study tracked 25,138 men and women without cardiovascular disease. When participants underwent a health screening that included a CT scan to determine coronary artery calcium levels, researchers discovered that: Participants who drank 3 to 5 cups of coffee per day had the least amount of coronary artery calcium buildup. The association between coffee intake and lower coronary artery calcium buildup remained even after adjusting for education, physical activity levels, fami ly history of heart disease, and diet. However, there are some important things to note in relation to this study. The study was observational and so can't prove a cause-and-effect relationship. It also didn’t distinguish between caffeinated and decaffeinated coffee; it's not clear, therefore, whether decaf would have had the same effects. Further, to get potential heart health benefits, a cup of coffee should contain 8 ounces, not 20 ounces (which is the amount some people might drink in a single cup). Despite these caveats, this study is consistent with other research showing that coffee may offer some protection against heart disease, type 2 diabetes, and Parkinson’s disease.
London Chiropractor
Summer Diabetes Support—A Few Smart Reminders
By Suzanne Dixon, MPH, MS, RD
Putting your health first will ensure you’re up for anything and everything this season Related Topics Stay Cool in the Heat Diabetes Health Center Excessive Sunlight Exposure Picnics and ball games, beach getaways with the family, and dinner on the patio—there is much to look forward to about summer, even when managing serious conditions, like diabetes. When living with diabetes, it’s vital to safeguard your health during the warmer months, but with a few simple steps, you can get the most out of your time in the sun. Safety first Putting your health first will help ensure you’re up for anything and everything this season:
Protect your feet. Only go shoeless if you’re absolutely certain that the area is completely free of glass, bottle caps, sticks, sharp stones, or any object that can break the skin or bruise. Consider investing in a pair of “water shoes” or sandals with canvas straps and a rubber bottom that you can wear at all times. Your toes will feel the open breeze and you reduce your risk for foot injuries or infections when you go into the water.
Drink up. Choose water (and plenty of it) over juices, soda, and sports drinks that can raise blood sugar levels. Even small increases in your blood sugar numbers can increase urination and speed you toward dehydration. Manage medications. When you’re more active than usual, be sure to adjust your diabetes medications accordingly. More activity tends to lower blood sugar levels, so you may need a lower dose of your diabetes medications. Ask your doctor how best to manage your medications during new physical activities.
Count your carbs. Traditional summer and picnic foods may contain more carbohydrates than your typical day’s intake. Be mindful of how much you’re eating and account for extra carbs that can come from fruit and gelatin salads, popsicles, desserts, and hamburger and hotdog buns, which may be more servings than regular bread.
Test frequently. Heat can cause both increases and drops in blood sugar levels, so you may need to test your blood sugar more often. Remember to carry enough test supplies with you to account for this. Ask about alcohol. Alcohol can pop up anywhere during summer gatherings. Ask your host if there is alcohol in punch or other drinks before imbibing. If you don’t normally drink, ask your doctor if, and how much, alcohol is OK for you. An occasional drink may be fine for some people with diabetes, but may cause problems for others.
Be sun smart. Avoid strong midday sun and always use sunscreen and sunglasses when outdoors. Serious sunburns can lead to complications such as skin infections and too much sun exposure may worsen eye problems that can affect people with diabetes as well.
Watch the heat. People with diabetes can be more likely to suffer from the effects of extreme heat. If you feel dizzy, clammy, exhausted, weak, or light-headed, have a headache, are nauseated or vomiting (seek medical attention if vomiting continues), or are sweating excessively—all signs of heat exhaustion—get out of the heat immediately and sip water. (Plan for Diabetes Care in Heat & Emergencies. CDC. http://www.cdc.gov/features/diabetesheattravel/) London OH Chiropractor, Plain City Chiropractor
Wise Dietary Choices May Help Prevent Pregnancy-Related Diabetes
Those with the highest Healthy Eating Index scores reduced their risk by 46% Related Topics Healthy Pregnancy Advice Pregnancy & Postpartum Support Morning Sickness How much can a balanced diet before pregnancy support a woman’s health during pregnancy? One study says it might help a lot, finding that women who stick to any of three balanced dietary patterns—a Mediterranean diet, DASH (Dietary Approaches to Stop Hypertension), or the Healthy Eating Index—can dramatically reduce their risk of one of the most common complications of pregnancy: gestational diabetes.
Below are some steps you can take now to support you later if you become pregnant. Of course, it's always a good idea to consult a doctor before incorporating the following tips.Maintain a good weight. Women who are overweight prior to pregnancy are at higher risk of developing gestational diabetes as well as other pregnancy complications, such as preeclampsia and cesarean. Exercise regularly. Staying fit before and during pregnancy may help keep blood sugar levels stable and prevent pregnancy complications including gestational diabetes. Prior to pregnancy, aim for 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous-intensity aerobic activity, and include strength training exercises at least twice per week. Keep sedentary periods short. In addition to getting regular exercise, reducing the amount of time you spend being sedentary at work and at home can help improve glucose metabolism and may help prevent type 2 diabetes. Guidelines for diabetes prevention and treatment recommend breaking up periods of inactivity that are longer than 30 minutes with brief periods of physical activity. Remember the components of a balanced diet. That is, fruits, vegetables, whole grains, nuts, seeds, legumes, fish, lean meats, and low-fat dairy. Generally, stick to high-fiber, low-glycemic load foods, and avoid added sugars. (Am J Clin Nutr 2012;96:289–95) London OH Chiropractor, Plain Cit CHiropractor, Chiropractor Near me
A Poor Diet May Disrupt Your Slumber.
Eat well to sleep well, suggests research which has found that eating a diet low in fiber, high in sugar, and high in saturated fat may lead to poor sleep quality. Published in the Journal of Clinical Sleep Medicine, the study included 26 adults, aged 30 to 45, who had healthy weights and good sleep habits (seven to nine hours per night). During five consecutive nights, the participants were assigned to spend nine hours in bed in a sleep lab. For the first four days, the participants ate a controlled diet; on the fifth day, they ate what they wanted. After researchers analyzed several measurements of the participants’ sleep quality, including the duration of their slow wave sleep (deep sleep), the time it took for them to fall sleep, and how often they stirred while sleeping, they found that: The participants took longer to fall asleep and spent less time in deep sleep after their day of free eating compared to their days eating the controlled diet. Three specific food patterns were linked to sleep variables on the fifth night: higher fiber intake was linked to more time spent in deep sleep, a greater proportion of calories from saturated fat was linked to less time spent in deep sleep, and a greater proportion of calories from sugar was linked to more arousals from sleep. These findings suggest that a poor diet could result in lighter, less restorative sleep. However, this study only included good sleepers, so more research is needed to understand if a healthier diet could help people with insomnia and other sleep disorders. Previous research suggests the inverse of this study may also be true—that poor sleep can lead to overeating. So, it’s probably a good idea to get the recommended seven to nine hours of ZZZ’s and to eat a diet full of fiber-rich whole foods and low in saturated fats and sugar to keep yourself shipshape. London OH Chiropractor, Galloway Chiropractor, Madison COunty Chiropractor
A Lack of Sleep May Give You the Munchies
News for London OH, West Jefferson OH, Galloway OH, Plain City OH, Mt Sterling OH,
Do late nights lead you to yen for junk food the next day? That might come as no surprise, as previous research has linked less sleep with weight gain and increased cravings for fatty, salty, and sweet foods. Researchers may have figured out one reason for this—finding that a lack of sleep alters the rhythm of the endocannabinoid system, a neurotransmitter and receptor system that helps regulate things like mood and appetite. The study was reported on by Medical Daily, and was published in the journal SLEEP. It included 14 healthy people, ages 18 to 36, who slept a normal amount (around eight hours every night) and participated in two four-day trials at a sleep center. During the first trial, the participants were allowed to sleep 8.5 hours each night. During the second trial, which took place four weeks later, the participants were kept up late, woken up early, and slept only 4.5 hours each night. During both trials, the participants were offered the same meals three times a day, and researchers took blood samples following each meal to measure their levels of endocannabinoids. At the end of the study, researchers noticed that:
- During both sleep trials, the participants awoke with low levels of a specific endocannabinoid, 2-arachidonoylglycerol (2-AG), which then peaked around midday.
- During the 4.5 hour sleep trial, midday peaks in 2-AG levels were 33% higher compared with the 8.5 hour sleep trial.
- After midday, 2-AG levels in the two sleep trials diverged further: in the 8.5 hour sleep trial, 2-AG levels dropped throughout the rest of the day, but in the 4.5 hour sleep trial, 2-AG levels stayed elevated until about 9 pm.
- Participants ate more calories and craved salty, sweet, and fatty foods more strongly in the afternoons and evenings during the 4.5 hour sleep trial than during the 8.5 hour sleep trial. These strong cravings and high calorie intakes were correlated with the afternoon and evening elevations in 2-AG levels.
This research confirms other evidence which has found that being sleep deprived can increase the risks of being overweight and obese. These findings could be the seed for further research on possible environmental, behavioral, or pharmacological interventions to help improve appetite regulation and prevent overeating by working with the endocannabinoid system. While that may still be a dream for the future, curbing your appetite right now might be as simple as getting to bed on time.
Source: SLEEP
A Daily Handful of Almonds Could Improve Your Family’s Diet
Next time you’re in need of a nosh, reach for some almonds to give your diet a helping hand. According to findings published in Nutrition Reviews, establishing this habit may help improve your overall diet. The study included 29 parents, ages 34 to 35, who were paired up with their children, ages 3 to 4. The parent-child pairs were either assigned to a control group that didn’t eat almonds, or to an almond group that ate almonds and/or almond butter—1.5 ounces per day for parents and 0.5 ounces per day for children—for three weeks. Parents answered a weekly survey about their own diet and their child’s diet, which researchers used to calculate the pair’s score on the Healthy Eating Index-2010. Index scores reflect how a particular diet conforms to the USDA’s 2010 Dietary Guidelines for Americans. After the three-week trial, both groups refrained from eating almonds for four weeks. Then the pairs swapped groups, so that those who didn’t eat almonds now ate almonds and vice versa, and the trial was repeated for another three weeks. At the end of the study, researchers found that: When parents and their children ate almonds, their scores on the Healthy Eating Index increased by an average of 7.7 points, showing that their diets were more closely aligned with the USDA’s guidelines, compared with when they were not eating almonds. Almonds are a good source of protein, vitamin E, mono- and polyunsaturated fats, and fiber. By adding healthy fats to the diet, contributing to protein intake, and possibly reducing the intake of refined grains and foods with empty calories, almonds improved Healthy Eating Index scores, and showed that they can be part of a healthy diet. Try replacing a salty snack of chips or pretzels, or a sweet snack of cookies or candy, with a handful of almonds to improve the quality of your family’s diet. If you’ve got a picky eater, try adding almonds to foods your kids are already nuts about, like oatmeal, smoothies, or sandwiches. London OH, Galloway OH, Plain City OH, Grove City OH Source: Nutrition Reviews
Stingers and Neck Injuries in London OH, Galloway OH, Plain City OH, Mt. Sterling OH, Grove City OH, West Jefferson OH
If you play contact sports, you’re probably familiar with the concept of a stinger. Also known as a burner, a stinger is the shock a person feels along their arm when they incur nerve damage. Usually, stingers only last a few seconds and the athlete quickly resumes play. However, people who suffer stingers are at greater risk of getting worse ones in the future, and neck injuries may result in additional damage that is not immediately apparent. As providers of non-surgical therapy for sports injuries, chiropractors are well-suited to assist athletes recovering from neck and shoulder trauma, but we want our patients to understand why they should have their injuries examined and what can be done to help them. Nerves of the Neck and Shoulder The nerves leading to our arms emerge from the spinal cord in the back of the neck. They bundle together in the shoulder to form a structure called the brachial plexus before dividing again and continuing into the arm and hand. A stinger could result from the nerves being stretched when a person’s head is pushed too far backward or to the side, or from a direct blow to the brachial plexus. Injuries to the neck resulting in ruptured spinal discs, joint displacements, or swollen tissues could also put pressure on the nerve roots. Stingers get their name from the electric discharge triggered by the injury. After experiencing a burst of pain down their arm, a patient may find they have difficulty moving it. They may also experience a prolonged burning sensation and try to shake the feeling of pins and needles out of their arm, or hold it close to their body. Although damage to the nerve is not usually permanent, it may be recurring, despite the initial shock only lasting a few seconds or minutes. Risk Factors Most stingers occur in football players, although they are not uncommon in rugby, lacrosse, and hockey players, wrestlers, and gymnasts. They can also happen to people during motor vehicle crashes or to people who fall off horses. Some people are at greater risk for stingers due to having naturally narrow spinal canals. Stingers can also occur due to the shoulder being pushed down too far, so a person may be at greater risk if they have not built up their shoulder muscles or if they have been weakened by a previous injury. For this reason, people who have suffered a stinger-inducing blow are likely to suffer a second one that will be worse if they don’t take time to recover. Treatment Athletes should not return to play while they are experiencing pain or difficulty moving. In the immediate aftermath of a stinger, they should employ rest, ice, compression, and elevation (RICE) protocol. Afterward, they should be examined for potential fractures or spinal cord injuries. Image tests and physical examinations may be advised when a patient is in severe pain or has recurring injuries. Physical therapy is recommended for improving the neck and shoulder flexibility as well as the shoulder’s strength. Chiropractors can also advise patients on postures that will put less pressure on the nerve roots in their necks and perform adjustments when there is reason to suspect a compression. Most chiropractic offices also provide drug-free anti-inflammatory therapies, such as the use of ultrasound and electric muscle stimulation. Athletes who have recurring injuries may be advised to play while wearing specialized padding, but most people fully recover in a short amount of time. To reduce their risk of stingers in the future, athletes should work to ensure their neck and shoulder muscles remain strong and that their necks and heads are adequately protected.
DIET AND MENOPAUSE
For most women, menopause occurs naturally in their forties or fifties, but according to a study published in the Journal of Epidemiology and Community Health, the exact timing of this transition may be affected by the foods you eat regularly. The study analyzed data from 914 women aged 40 to 65 who participated in the UK Women’s Cohort Study. At baseline, the women had answered food-frequency questionnaires on how often they ate certain foods, including fish, legumes, pasta, and rice. Researchers also recorded the timing of the women’s menstrual cycles throughout the study. Then, they analyzed data from women who had experienced the onset of natural menopause—defined as no menstrual cycles for at least 12 consecutive months—during the first four years of the study. After comparing the women’s ages at the onset of menopause to their diets and adjusting for factors such as exercise, smoking, and alcohol consumption, researchers estimated that:
- Each additional daily portion of oily fish and fresh legumes increased the age at menopause by 3.3 years and 0.9 years, respectively.
- Each additional milligram in daily intake of vitamin B6 and zinc increased the age at menopause by 0.6 years and 0.3 years, respectively.
- On the other hand, each additional daily portion of refined pasta or rice decreased the age at menopause by 1.5 years.
Based on their findings, the authors posited that the antioxidant effects of vitamin B6, zinc, and compounds in legumes, and antioxidant support from fish oils, may have played a role in delaying menopause. While more clinical research is needed to understand this relationship, these findings could have important implications for women’s health: early menopause has been associated with lower bone density, osteoporosis, depression, and premature death, while late menopause has been associated with higher risks of breast, ovarian, and endometrial cancers.
Source: Journal of Epidemiology and Community Health
London OH, Galloway OH, Grove City OH, Plain City OH, Mt. Sterling OH
Exercise and TV-Watching Habits Affect Our Overall Activity
You’d think going for a morning run would motivate you to not be a couch potato the rest of the day. But, according to a study published in American Journal of Preventive Medicine, people tend to do fewer other physical activities on days they exercise, which may take away from any gains in total active time. The study analyzed data collected from 1,020 adults asked to report on how they spent each minute of the previous day. They completed this report every other month for a year. Researchers then categorized each day as an exercise day, prolonged TV-viewing day, or work day. After controlling for factors such as age, sex, season, and day of the week, they found:
- On exercise days, participants reported less sedentary time. However, because they also reported less time spent on light activities, housework, and shopping, their total energy expenditure only increased by about half the amount expended during exercise.
- On prolonged TV-viewing days, participants reported more total sedentary time and less light and moderate-to-vigorous physical activity.
- On work days, participants reported less sleep and the most total sedentary time.
This study suggests that exercisers may not be increasing their physical activity as much as they perceive. It also shows the importance of being mindful of your activity level, especially on work days. Not only does exercise have numerous health benefits, but researchers have found that being sedentary for long stretches of time may increase your risk of death from any cause. So, whether you’re running laps or running errands, remember to stay active every day. Dateline London OH, Galloway OH, Plain City OH, Grove City OH, West Jefferson OH
Your Gut Bacteria May Be Sabotaging Your Diet Weight loss woes?
Your gut microbiome—the community of bacteria in your intestines—may be partially to blame. Preliminary research, published in Mayo Clinic Proceedings, found that certain gut bacteria may help weight loss, while others may hinder it. The study’s 26 participants were aged 18 to 65, were overweight or obese, and were participants in the Mayo Clinic Obesity Treatment Research Program. For three months, they were put on a diet emphasizing large volumes of fruits, vegetables, and low-energy density foods, with the goal of reducing calorie intake while achieving high food intake. They were advised to walk at least 10,000 steps per day, measured by a pedometer, and they met weekly for group sessions focused on behavior modification skills such as self-monitoring, goal setting, and stress reduction. Researchers used stool samples, collected at baseline and three months, to understand the make-up of each participant’s gut microbiome. At the end of the study, researchers found that nine of the participants had lost at least 5% of their body weight, while the rest had lost less than 5%. After controlling for age, BMI, diabetes status, and other factors, researchers compared stool exams from those who did and did not lose 5% of their body weight, finding that: Participants who lost at least 5% of their body weight had more Phascolarctobacterium bacteria in their gut microbiome. Participants who lost less than 5% of their body weight had more Dialister bacteria in their gut microbiome. They also had a greater number of microbial genes associated with the production of carbohydrate-digesting enzymes. After three months on the weight loss program, there were no significant changes in gut microbiomes in either of the two groups. Researchers think these bacteria may process carbohydrates differently, which would contribute to their ability to help or hinder weight loss. Whether and why this is true remains unclear, as a greater abundance of Phascolarctobacterium species has been associated with weight gain in some animal studies. In addition, Dialister has been previously identified as a pathogen and it's possible role in metabolism is still unknown. One theory is that certain bacteria or combinations of bacteria may be better at metabolizing complex carbohydrates, creating byproducts that can be digested and absorbed from starches and fibers, thereby releasing calories that would otherwise be unavailable to us. While we wait for more findings on the gut’s role in weight loss, research shows that eating well and exercising is still the best way to achieve weight loss, and that sustaining healthy changes over the long term may help shift gut microbiome profiles toward those associated with metabolic and overall health. London OH, Plain City OH, Grove City, Galloway OH, Chiropractor
Are Date and Coconut Sugars as Sweet as They Seem?
Unsurprisingly, around the time the USDA recommended that Americans reduce their added sugar intake, new sugar options claiming to be “healthy” started crowding grocery shelves. But is there any truth to this claim? The Washington Post looked at two trendy options, coconut sugar and date sugar, to separate fact from fiction: Coconut sugar: Extracted from the sap of the coconut palm tree, some types of coconut sugar have been noted for their iron, zinc, and calcium content. But it’s important to take this with a grain of salt, since you’d need to eat a lot of coconut sugar to get meaningful amounts of these nutrients. Other foods, like beans and legumes, are much better sources. Date sugar: Date sugar is generally made from ground-up dates and is touted as a nutrient-rich sugar, containing calcium, potassium, zinc, and iron. However, again, any kind of sugar is not the best place to look for nutrition. Whole dates are a better source of these nutrients and also contain fiber, which is important for overall health, weight management, and diabetes support. Also, date sugar doesn’t melt, making it an iffy sugar substitute for many uses. The sweet side: Both sweeteners may be good alternatives to white if you’re watching your blood sugar. Compared with white sugar, they both have lower glycemic indexes—a ranking of how much a food affects blood sugar (the higher the number, the more the effect). According to the University of Sydney, coconut sugar’s glycemic index is 54, compared with white sugar’s glycemic index of 58 to 65, and is comparable to quinoa’s glycemic index of 53. The glycemic index of dried dates varies, depending on the type, but tends to be lower than that of white sugar. For example, the Barhi variety ranks at 50, and the Bo ma’an variety ranks at 31. Bottom line? Neither of these sugars is a nutritional powerhouse, but if you’re swapping out coconut or date sugar for the refined white stuff in your smoothie or homemade banana bread, you may at least be doing your blood sugar a favor. London OH, Plain CIty OH, West Jefferson OH, Mt. Sterling OH, Galloway OH
The Food-Mood Connection Is Stronger in Women Than in Men
Good nutrition and good mood have long been found to go hand in hand. But, according to a study published in Nutritional Neuroscience, good nutrition may have more influence on women’s mental well-being than on men’s. For the study, researchers used social media to send out an anonymous survey—including questions about diet, lifestyle, and mental well-being—to adult men and women. After analyzing the answers they received from 563 people, they found that: Women were more likely to report mental well-being if they had a healthy lifestyle, including a nutrient-dense diet. On the other hand, men were more likely to report mental well-being until they had nutritional deficiencies. For women, mental well-being was associated with a Mediterranean diet, which typically includes high amounts of fruits, vegetables, nuts, legumes, and olive oil; moderate amounts of fish, dairy products, and red wine; and low amounts of red meat, eggs, sugar, and processed foods. For men, mental distress was associated with a Western-style diet, which typically includes high amounts of red meat, dairy products, sugar, salt, and processed foods, and low amounts of fruits, vegetables, fish, grains, and legumes. This study adds to the evidence that a poor diet is associated with a low sense of mental well-being, and further suggests that women may be especially susceptible to the negative effects of inadequate nutrition on mental health. Researchers posit that this finding could be one reason women have been found to be at a greater risk for mental distress than men. Future research is needed to investigate the mechanisms of this association and to establish a cause-and-effect relationship between nutrition and women’s mental health. But with all the other health benefits that come with good nutrition, there’s no better time than the present to start eating a balanced diet. Source: Nutritional Neuroscience London OH, Galloway OH, Plain City OH, West Jefferson OH, Mt. Sterling OH
SUGAR and COCAINE
Did you know that sugar was 8 times more addictive than Cocaine? Have you ever felt addicted to certain processed foods? Sugar is being added to many processed foods, you may not taste it but you are feeding the addiction. London OH, Plain City OH, Galloway OH, Mt. Sterling OH, Grove City OH
Chiropractic Adjustments can Impact Weight
The main reason why so many people aren't able to reach their weight loss goals is because they get fixated on the idea that they only need to do one thing -- go on a diet, see a chiropractor, go for a run -- in order to start losing weight. Inevitably, they don't see results, and end up quitting altogether in discouragement. It needs to be understood that living a healthy, well-rounded lifestyle is the best way to go about losing weight, in addition to improving your overall quality of life in general. Chiropractic care aims to treat the body on a holistic level, meaning its goal is to not only provide immediate relief from issues such as back pain, but to help the body heal and manage itself from the inside out, so it's less likely to face other health issues such as weight gain. Conviently serving London OH, Galloway OH, Plain City OH, Grove City OH and surrounding communities
Text Neck, Text Neck
If you’ve been on your phone a lot and you feel stiff or sore, you might have what we call “tech neck,” sometimes called “text neck.” Hunching over a smartphone, tablet or computer puts you into a posture that can stress your muscles and spine. Because many of us are on devices five or more hours a day, the incidence of tech neck is on the rise. As chiropractors, we’re specifically trained in biomechanics and how it affects your body. Your head weighs approximately 15 pounds. Just moving your head forward 30 degrees makes your head feel like it weighs 60 pounds. The further the neck is flexed forward the heavier the neck becomes. Leading to neck pain and headaches and upper back pain.
London OH, West Jefferson OH, Galloway OH, Grove CIty OH, London OH
Chiropractic and Chronic Pain
Various chiropractic care treatments can help you manage chronic pain caused by a neck pain or back pain condition, such as a herniated disc.
Chronic pain is ongoing pain that persists beyond an expected time frame, and it doesn't respond to the typical pain management techniques. Chiropractors can treat chronic pain. They use a variety of non-surgical treatments, such as spinal manipulation, to address chronic pain symptoms, such as inflammation and muscle tension. In addition specific exercises to stabilize the spine and core and other supporting tissues
London OH, Galloway OH, Plain City OH, Grove City OH
Chiropractic and Pregnancy l
During pregnancy, your body ramps up production of a certain ligament- and joint-loosening hormone called relaxin that paves the way for baby to make an exit.
But relaxin, combined with your bigger belly, can leave you loose-limbed, wobbly and a bit clumsy. Your body is growing fast, and sometimes your ligaments and muscles have trouble keeping up. And all of that combined can do quite a number on your back and spine.
Enter prenatal chiropractic care, or the process of adjusting and realigning your spinal column (and the ligaments and muscles around it) in order to ease the discomfort that goes along with being pregnant. In addition nutrient support, beyond prenatals, for mom and the baby are advised . We are conveniently located in west jefferson . Easy commute from London, Galloway, Plain City or grove City
It’s Not Just A Number
At West Jefferson Chiropractic and Nutrition, we work with patients to increase health, not just to get a “normal” lab number.
New Beginnings
Welcome to our new website! We have been serving the population of West Jefferson since 1991, using Chiropractic Adjustments, Functional and Integrative Healthcare, Whole Food Nutritional Supplementation and Rehabilitation to address health issues and help you become a healthier person.
We also have a YouTube channel, where we provide information on many health and wellness issues facing people today. I encourage you to watch the video below and subscribe to our YouTube channel.
Vitamins A Waste Of Money?
Are vitamins a waste of money, or do they have a place in a healthy regimen? Watch our video to find out more.