Category Archives: Healthy living

Are You At Risk Of Sudden Death?

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My neighbor, a 40 year-old avid runner died after his early morning run. A month prior to that, he had a physical and was told he was in perfect health. What can I do to minimize the risk of sudden death?

 

The sad fact is that 1 out of 50,000 adults will fall victim to sudden death.

 

Most sudden deaths have been linked to a thickened, enlarged heart, or by a condition that disturbs the heart rhythm.

 

When a person sweats, a significant amount of magnesium is lost. Magnesium is the most under recognized electrolyte disorder in the United States, according to Dr. Mildred Selig, a leading authority on magnesium.

 

According to Michael Brodsky, M.D., assistant professor of medicine and the director of the cardiac arrythmia service at the University of California, mineral imbalance interferes with the heart’s normal nerve function. Dr. Brodsky states that arrythmia therapy should focus on replenishing two key minerals, potassium and magnesium. However, most athletes have been conditioned to consume potassium rich drinks after sweating, but very few have been educated on the danger of magnesium deficiency.

 

According to Carla Sueta, M.D., PhD, assistant professor of medicine and cardiology at the University of North Carolina School of Medicine, many doctors still don’t realize the importance that the role of magnesium can play in managing heart problems.

 

Magnesium deficiency can be induced by the very drugs such as diuretics and digitalis which are designed to help heart problems.

 

The best way to determine your level of magnesium is by doing the RBC mineral test. The typical serum magnesium test only measures approximately 1% of the magnesium in your body.

 

The common symptoms of magnesium deficiency are: back pain, neck pain, muscle spasm, anxiety, panic disorders, Raynaud’s spastic vessels, arrythmia, fatigue, eye twitching, vertigo and migraines.

 

 

Dr. Glassman is a Board Certified Chiropractic Orthopedists (ACA) and a clinical nutritionist. He can be reached at 623-979-2263 or e-mail your questions to bakdr1@hotmail.com.

The Missing Link To A Good Night Sleep

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Q: I have difficulty falling asleep and on occasion I wake up in the middle of the night and cannot fall back to sleep. I would prefer to approach this problem naturally. Can you recommend a natural approach?

 

A: In order to resolve the problem of difficulty sleeping it would be necessary to determine what kind of imbalance you have. If your body produces excess cortisol at bedtime, that would attribute to you waking up at night and not getting back to sleep. Ideally, your cortisol level should gradually decrease during the day, reaching the lowest point just before bedtime. In some cases, regular exercises, yoga and meditation may help. But, there’s another way.

 

Without sedating yourself with drugs, you can take vitamin B3 (Niacinamide). Ideally, the dose should be tailored to you specifically. This vitamin directly affects the “benzodiazepine” receptors in your brain.

 

Sugar or other high glycemic food cravings might indicate a serotonin deficiency. The simplest and natural way to elevate serotonin is to avoid sugars and supplement with HTP.

 

If you are crawling into bed feeling drowsy and still lay awake, green tea containing       L-Theanin may be your solution to a good night’s sleep.

 

If at times you feel anxious or feel as if you are having a panic attack, you may be deficient in GABA as GABA is essential to unwind after a busy day. Taking the amino acid Taurine may inhibit the release of adrenalin and increase GABA without side effects.

 

If you want to fall asleep faster, without tossing and turning and sleep the night through, then find a nutritionist that is trained in Nutrition Response Testing and begin your journey  to getting the deep, restorative sleep your body needs for good health without relying on artificial chemicals that could harm your health or create a degree of dependency.

 

Dr. Glassman is a Board Certified Chiropractic Orthopedists (ACA) and a clinical nutritionist. He can be reached at 623-979-2263 or e-mail your questions to bakdr1@hotmail.com.

Take Flexibility Training Seriously

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When it comes to the Big Three of exercise – cardiovascular, strength training and flexibility – it’s pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring.

However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance, and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week.

How can you include an effective flexibility workout in your fitness program? Here are some guidelines:

Think in Terms of Serious Flexibility Training, Not Just Brief Stretching.
Squeezing in one or two quick stretches before or after a workout is better that nothing, but this approach will yield limited results. What’s more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you’ll experience. A qualified chiropractor, personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you.

Consider Your Activities.
Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves the stability and mobility of the whole person in his or her specific environment. An individualized stretching program is best to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion).

5 Easy Ways to Boost Your Metabolism

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Metabolism refers to the rate at which your body burns calories. Your metabolic rate is your personal “calories-per-hour” number. Your metabolism is lowest while you sleep and highest during and right after vigorous exercise. Here are a few tips for raising your metabolism:

1. Don’t skip breakfast
The morning meal jump starts your metabolism and helps to prevent bingeing later in the day.  A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while, but generally backfires causing severe hunger and overeating later in the day.  Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk) to keep your energy levels even and hunger in check.

2. Eat more often
Get into the habit of eating every three to four hours or at least four times a day.  Eating frequently stabilizes blood sugar. When blood sugar drops too low you want to eat…a lot.  By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high.  When you go many hours without eating your body will compensate by slowing down your metabolism to conserve energy.

3. Eat protein at every meal
Protein takes more energy and time to digest, and will leave you feeling full longer than eating carbohydrates alone.  Research shows that eating more protein can help you lose weight without cutting calories.  Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

4. Hold off on snacking
Many of us grab a snack for quick energy when we are feeling tired,  but do not confuse true hunger with fatigue.  If you are feeling tired go for a 15-20 minute brisk walk.  This will raise your heart rate and give you a boost of energy.  Follow it up with a large glass of cool water.  If you are truly hungry have a protein- and complex carbohydrate-rich snack like whole wheat crackers and peanut butter or cheese.

5. Consume enough for your body’s needs
Eating too little slows your body’s metabolism the same way eating too infrequently does.  If you want to lose weight, do not slash your calories too drastically.  Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy.  Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.

In conclusion it is important to understand that your metabolic rate is controlled by many factors. You can exert a fair amount of control over many of these factors. This article has emphasized how your diet affects your metabolism, but clearly movement is the other major factor.

An Adjustment In Your Golf Game

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Chiropractic care is standard for many pro golfers and increasingly for many Senior Golfers as well. Professional golfer Lori West attributes the reason she’s playing today to chiropractic. Nearly two decades ago, she began visiting a chiropractor for pain in her shoulders and neck. According to West, the care has infinitely improved her golf game.

The problem is that the golf swing, in and of itself, isn’t conducive to having a healthy back. To have a good swing you create tension in your spine. (This enables you to get good distance). The tension comes from the hips stopping and the shoulders continuing to rotate. Basically, you make a coil. You’re uncoiling when you start your downswing. Since that’s an awkward movement for your back, many golfers end up with lower back problems.

Here’s some chiropractic advice.
• Before your game, do some basic stretches. Stretch out hamstrings and groin area.
• Put a club across your shoulders and lean left and right.
• Get in a position of where you would be in a swing and bend left and right.
• Grab a club behind your back and raise it up, stretching your shoulder muscles.
• Grab the club backwards – so if you normally swing right-handed, you’d grab it like you’d be swinging left-handed- and take 10 practice swings that way. You’re stretching different muscles and it will help you loosen up considerably.

How To Pick Running Shoes

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Running is wonderful cardiovascular exercise and a popular workout choice for men and women. Just as a carpenter requires the right tools for his trade, the right pair of running shoes is essential for both the casual and the serious runner. There are some things to consider when purchasing a running shoe.

How far and often will you be running? If you are a casual runner (less than ten miles per week), then a basic running shoe will be fine. If you are training for a marathon, consider making a true investment in your running shoes for optimal performance.

Consider the arch in your foot. Those with a high arch, need a running shoe with a curved shape. If you have an average arch, a semi-curved shoe might be the best fit. Those with a low arch or flat feet need a straight shape shoe.

Understand pronation, which is the rolling of the foot from heel to toe through the foot strike. A proper or neutral pronation is hitting the outside of the heel and up to ball of your foot evenly across the front. This is how your foot reduces the stress of impact. Underpronation means that the outside of your foot takes most of the shock instead of finishing in the neutral position. Overpronation is too much roll across from the outside to the inside of your foot.

To determine your level of pronation, look at the shoes you walk or run in. Most everyone will begin on the outside of the heel, the real indicator is the wear on the forefoot. If most of the shoe wear is:
•    On the medial (inside) side then you Overpronate
•    On the lateral (outside) side then you Underpronate
•    Uniform across the forefoot then you have a Neutral Stride

Where will you be running? Most people run on pavement or sidewalks, so most running shoes are designed with this in mind. However, if you are going to be running on uneven or softer surfaces (such as mountain trails or grass), look at shoes intended for those kinds of surfaces.

Shop for running shoes late in the afternoon, as feet are at their peak size at this time of day. When trying on the shoe, make sure there is a full thumb width between the end of the longest toe and the end of the shoe. In a properly fit running shoe, the toe box will allow the toes to move freely. The heel should not slip or rub against the shoe and the sole should flex with ease where the foot flexes.
Go to a store that specializes in running shoes or at least to a sporting goods store. The sales associates will be able to help you make a decision on the best shoe for you.

If you run often, consider purchasing more than one pair of running shoes. This way, you can rotate them. If you run often, your shoes should be replaced every six months or so.

Do consider price so your budget isn’t blown, but don’t sacrifice comfort and durability in the process.

Runners have a wide selection of styles, colors and levels of comfort from which to choose when looking at running shoes. Remember, whether you are a casual runner or a serious runner, comfort and excellent support are essential for the best performance!

Types Of Allergies

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It’s estimated that 60 million Americans suffer from some type of allergy. That’s 1 out of 4. It’s the 5th highest chronic disease in America and the 3rd most common chronic disease in children. Many people suffer from more than one allergy type.

Indoor/Outdoor Allergies
Pollen from trees, grass and weeds are in the indoor/outdoor allergy category. Other common indoor/outdoor allergy triggers are mold spores, dust mites, and cat, dog and rodent dander. About 75% of people with allergies have indoor/outdoor allergies. The most common pet allergy is cat dander.

Skin Allergies
Skin allergies are another common allergy. The most common causes of skin allergies are plants like poison oak, ivy and sumac. Allergic reactions can also be caused by skin contact with latex, cockroaches and dust mites, and even some foods. Skin allergies are the main allergy for about 7% of allergy sufferers.

Food & Drug Allergies
While we hear a lot about food and drug allergies, they’re the primary allergy of only about 6% of allergy sufferers. Food allergies are more common in children. Peanuts, tree nuts, milk, eggs, wheat, soy, fish and shellfish are responsible for 90% of all food allergies. Food allergies claim over 200 lives yearly.

When it comes to common drug allergies, penicillin is the winner. Almost 400 Americans die every year from allergies to penicillin.

Some people have allergies in a single category and others suffer from allergies in multiple categories. If you are an allergy sufferer, discuss your triggers and symptoms with your chiropractor. Allergies respond remarkably well to chiropractic and nutritional care.

Which Type of Yoga Is Right For You?

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Yoga is becoming a more and more popular activity in the Western world today. The number of places holding Yoga classes of many different types is on the rise. With a choice of Hatha Yoga, Ashtanga Yoga, Power Yoga, Iyengar Yoga, Bikram Yoga, Vinyasa Yoga and many more it can be easy to get confused. This article will help you to understand the difference between the most popular types of Yoga so you can choose which type is right for you.

Hatha Yoga – In Sanskrit (an ancient classical language of India) “Ha” means “sun” and “tha” means “moon”. This type of Yoga is a relatively slow paced, gentle type of Yoga and is a good place to start if you are completely new to Yoga and don’t know any of the asanas (poses).  Like all types of Yoga, Hatha Yoga aims to unite the mind, body and spirit.

Ashtanga Yoga – Ashtanga means “eight limbs” in Sanskrit. It’s a fast moving, intense style of Yoga based on a progressive sequence of asanas, synchronized with the breath. Ashtanga Yoga can be quite physically demanding as you are constantly move from one asana in the sequence to the next, so you’ll find that it will improve your stamina as well as your flexibility and strength..
Power Yoga – This is a western interpretation of Yoga and is based on Ashtanga Yoga. A Power Yoga class may not necessarily stick to the exact sequence of poses like Ashtanga Yoga does, but it does involve practicing a series of poses without stopping and starting.

Iyengar Yoga – This type of Yoga is based on teachings by B.K.S Igengar and concentrates on the correct alignment and form of the body.  Unlike Ashtanga Yoga, there is an emphasis on holding each pose for a long period of time rather than moving constantly from one pose to the next. Iyengar Yoga uses props such as blocks and straps to help align the body into the different poses.
Vinyasa Yoga – Vinyasa means breath-synchronized movement and is another fast paced type of Yoga, with an emphasis on breathing. A practice typically starts with sun salutations and moves on to more intense stretching. Throughout the practice each pose is balanced with a counter pose.

Bikram Yoga – Otherwise known as “Hot Yoga”, Bikram Yoga is practiced in a room heated to 105 degrees, with a humidity of around 40%. Generally a sequence of 26 different poses is practiced during a Bikram Yoga class and the hot temperature helps to loosen muscles. Due to the high temperature most people sweat a lot during the class and this helps to cleanse the body of toxins.
If you’re just starting out or have never done any Yoga before, you may want to try a few different types of yoga to find out what you like best. Remember, there’s no rule that says you have to stick to one type of Yoga.

WHAT YOU EAT CAN KILL YOU

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I am having multiple health problems. Nothing seems to help. Can my diet be the main culprit? Please advise.

It is an old Cliché, you are what you eat. Many people become very defensive when asked about their diet. The usual response is “I eat a balanced diet.” The truth is that you might cease to exist if you continue to make poor food choices (remember the movie Super Size It?). Most people don’t think that food can kill them.

Dr. Blaylock, a retired neurosurgeon stated, that in a recent JAMA publication, it was noted that today’s children may have shorter life expectancy than their parents. This is due to obesity and in addition, chronic illnesses of all kinds are now appearing in astronomical rates among the youth. Also noted, was that childhood asthma rose 200 percent, obesity rose 400 percent and neurodevelopmental disorders such as ADHD and autism have gone through the roof.

If you are older, it does not mean that you’re out of the woods. Neurological disorders have been underestimated and neurodegenerative diseases are reaching frightening proportions. Autoimmune diseases and certain cancers have all exploded in recent years.

Dr. Blaylock stated that most authorities concluded that most of the problems have environmental causes. This means we are doing this to ourselves.

If you want a chance to reclaim your health, I recommend that you find a chiropractor who is also trained in Nutrition Response Testing. It is never too late to give alternative medicine a try. Why would you want to wait to experience a better quality of life?

The Fundamental Healthy Food Plan

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Healthy FoodIn order to eat and stay healthy, what should my diet consist of?

There is a lot of confusion about diet plans and diets in general. However, the plan listed below is not a diet but rather a plan as the name implies.

Dr. Page, a medical physician, devised the food plan noted below based on Drs. Weston Price and Frances Pottenger’s earlier research in which they documented the relationship of diet to health. For more in depth details, you can read the book Nutrition and Degenerative Diseases by Dr. Weston Price and Pottenger’s Cats by Dr. Francis Pottenger. Dr. Page noted that the longer one stays on this plan and closely follows it, the easier it is to adhere to it and the better one begins to feel. In other words, overall health improves.

• PROTEIN – This should be a part of every meal. It is best if one eats smaller portions (2-4 ounces) per meal. It is recommended that since there is a concern that pigs do not sweat, they tend to accumulate toxins, independent of their diet that pig products be avoided such as bacon, etc.
• VEGETABLES – Eat lots of vegetables. 85% should be raw vegetables and 15% cooked vegetables. Try to eat organic as much as possible. To get children to eat vegetables, try using a dip at first.
• CARBOHYDRATES – The more carbs you eat, the more you crave. Eat vegetables as your carbohydrate source. Avoid all potatoes. Yes, French fries are not a vegetable!
• GRAIN – Whole unprocessed grains do contain vitamins and minerals. Unfortunately, today’s soil is so depleted that grains have very little nutrients. Studies by Dr. Price and others have shown that most degenerative diseases developed when cultivation of grain became part of a nation’s culture. The carbohydrates in grains make it a source of weight gain for many people.
• SWEETNERS – Use natural Stevia in very small amounts. Eliminate sugars and all other sugar substitutes from your menu.
• FATS – One must include fats in one’s plan. Most Americans are deficient in essential fatty acid. When cooking, use butter, sesame oil, coconut oil, avocado oil or olive oil. Avoid hydrogenated and partially hydrogenated fats which can be found in fried foods, crackers, chips and most processed foods.
• MILK – Avoid pasteurized and homogenized milk and milk products. Avoiding dairy will make it easier to attain better health. Do not substitute dairy for soy products.
• LIQUIDS – Drink a minimum of 6-8 glasses of water per day. Avoid sugary drinks i.e. sodas. Avoid coffee and tea.

In summary, eat 6 small meals per day rather than three large ones and follow the plan guidelines above for overall health improvement.

See a whole food nutritionist for specific nutritional supplements that might be needed during the transition period of eating better and later for maintenance.

If you have any questions, email my office at marsha_g@hotmail.com.