broccoli sprout

Sulphoraphane Makes Broccoli Sprouts A Super Food

Since everyone seems infatuated with the word detoxify. I present to you cruciferous vegetables. Broccoli, kale, cauliflower, and brussel sprouts contain an antioxidant called sulphoraphane. However, the largest concentration is found in broccoli sprouts. This antioxidant negatively effects many different diseases.

Sulphoraphane’s Effect

Sulphoraphane lowers the oxidation rate of the cell. Therefore, it’s similar to anti-wrinkle cream… if anti-wrinkle cream worked. Studies show that it can prevent certain cancers. Additionally, it can slow the growth of tumor cells. This is especially relevant for cancer patients. Link is here.

Sulphoraphane can detoxify compounds that come into the body. With China’s dense population, come higher amounts of pollutants in the air. Study participants drank a sulphoraphane rich beverage to see if pollutant by-products were lowered in the body. As a result, some pollutants were lowered by drinking the beverage. It’s similar to the detoxifying, apple cider vinegar-based concoctions, but broccoli sprouts, I assume, seem more palatable. Link to study here.

Also, sulphoraphane helps the liver regulate glucose. Consequently, this is an important finding for diabetic patients. Link to study here. I believe it’s noteworthy that sulphoraphane can improve glucose control and pollutant detoxification. Both improvements have direct involvement with the liver, a vital organ for optimal health.

Get Me Sulphoraphane Now

Eat your vegetables, right? Adding cruciferous vegetables, specifically broccoli sprouts to your diet will keep your body at optimal function. You can find broccoli sprouts at specialty grocery stores, or you can grow them! Find out how, here.

After carefully washing them, eat broccoli sprouts raw. Heating them can reduce the amounts of healthy compounds. Add broccoli sprouts to salads or on top of a protein for garnish. Finally, there are no known side effects of broccoli sprouts.  Any one can eat them! Cheers!

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energy increase

Energy Optimization with CoQ10?

CoQ10 is an antioxidant that is vital in the function of optimal cellular function. It’s so important that our bodies actually make it. Without normal amounts, your cells may not produce optimal amounts of energy (ATP). It’s like a car without gas. CoQ10 is also used in normal signaling of cells in gene expression. Important right?

CoQ10 energy increase

CoQ10 Vital Organs and Aging

Unfortunately, as you age the levels of CoQ10 decrease. Also, a large portion of the country takes cholesterol lowering statins. Taking statins could lower levels as well. This is not good. The heart, liver, pancreas and kidneys contain the highest levels. Thus, waning levels affect the vital organs significantly.

Studies show CoQ10 supplementation is effective against heart disorders. After one year of supplementation, congestive heart failure patients went to the hospital less. Significant declines in pulmonary edema, cardiac asthma, and arrhythmia did occur. Besides heart function improvements, studies positive results for fatigue, physical performance, and decreased levels of muscle injuries and stress. The evidence for the latter improves is less robust. Studies here and here.

Where Do You Find CoQ10?

CoQ10 can be found in a supplement form, or you can get if from organ meats! Delicious… Trace levels can be found in olive oil and pistachios. So unless you eat a lot of organ meats, supplementation could be beneficial.

There are no known serious side effects of CoQ10 supplementation. As always, consult your physician whenever taking supplements since they can render medications less effective.

If you want to enhance the process of energy production in cells, then consider supplementation. Spinal structure enhancement is important in the function of muscles, tissues, and organs as well.

Take a 100 watt light bulb. If obstructions exist between the outlet and the bulb, the bulb may work at 70%. The same principle extends to spinal nerves (electric wiring of the body) and Structural Shifts of the spine. Structural Correction chiropractic, directs spinal segments to a normal alignment removing obstructions from spinal nerves.

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baby health

A Baby’s Bacterial Health Starts Before Birth

The health of your infant is greatly dependent upon two things; the position of your baby in-utero and the ability to breast feed. Normal positioning for delivery is head down with the left side of head facing outward (towards belly button). This positioning greatly increases the chances for a safe vaginal birth for the mother and infant.

Baby Positions and Your Pelvis

Let me preface that labor complications do happen. There is no 100% perfect labor or delivery. Also there are times when surgery is necessary for the safety of the baby and mother. With that said, what does in-utero positioning have to do with the baby’s health?

baby health

Breech positioning of the baby is due to abnormal shifts of the mother’s pelvic structures. Similar to normal blood pressure and eyesight, there is a normal spinal structure and alignment. Abnormal pelvic bone shifts are similar to abnormal car alignment. As a result, car performance decreases and the tires will wear unevenly. The pelvic bones have rope like attachments (ligaments) to the uterus and cervix. If ligaments are abnormally pulled by pelvic bone shifts, the result is decreased room for the baby. Also, the uterus and cervix  decrease in function. As a result, these complications can increase the chances of c-section.

Normalizing Pelvic Structure

If spinal structures are corrected or directed to a more normal position, the baby can move freely and the uterus and cervix will increase in function. A normal functioning uterus is essential to normal contractions and thinning of the cervix for passage of the baby through the vagina. Consequently, vaginal exposure increases beneficial bacteria for a healthy immune system.

Beneficial Bacteria Exposure

C-section babies miss out on the beneficial bacterial exposure through the vagina. Studies show that babies delivered by c-section show an abnormal level or imbalance of stomach bacteria. Furthermore a bacterial imbalance can increase the chances for allergies and asthma. Also, an imbalanced stomach bacteria slows the development of a strong immune system. Stomach bacteria and the immune system share a close relationship.

Structural Analysis of Spine and Pelvis

In conclusion, expecting mothers should find a structural chiropractor to analyze your spine and pelvis for abnormal shifts of spinal structure. Due to the dynamic changes of the spine and pelvis, structural analysis needs to be done by the start of the third trimester.
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Blue blocking sleep

Sleep Improved by Reducing Blue Light

There are a myriad of reasons why people don’t get enough sleep. However; there are steps you can take to improve sleep, like reducing nightly water intake and turning down your thermometer. Another step to consider is wearing blue light blocking glasses.

Blue Light and Sleep Cycle

 

Your circadian rhythm is a 24 hour cycle that is affected by sunlight and temperature. Normally you get sleepy at night because your body naturally drops in temperature and blue light exposure is reduced. Reduced light exposure means increased levels of naturally occurring melatonin. Melatonin makes you sleepy.
Blue blocking sunglasses
If blue light from the sun reduces melatonin levels, you don’t want any blue light exposure after sunset. Since the invention of Netflix and Chill, internet access to iPhones and iPads, and Game of Thrones, blue light exposure from electronics is ample. When using electronics at night, you disrupt many physiological processes including decreasing melatonin levels.

Blue Light Blocking and Sleep

 

In a recent study, participants wore blue blocking glasses 3 hours before bedtime for two weeks. Results showed a 58% increase in night time melatonin levels. Also per sleep questionnaire, participants slept better, fell asleep faster, and increased sleep time for 24 minutes. How many times have you hit the 5 min. snooze button?
You should be thinking to yourself, “Where do I find these special glasses?” Well the color of the lenses are the most important. The lenses should have a amber tint to them. Amber does the best job of blocking blue light. Links to glasses here and here. Now you’ll be able to enjoy Jon Snow heroics without feeling groggy the next day.
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Saunas

Saunas and Avoiding Fatal Cardiac Death

Saunas aren’t commonplace for people in warmer regions of the world. That’s because, in places like Birmingham, Alabama, you can walk outside and feel sauna like effects. Colder regions of the world, especially in Europe, use saunas more often. Fortunately for those users, sauna bathing may have remarkable health effects.

saunas

Saunas by the Numbers

According to the Journal of the American Medical Association Internal Medicine, sauna bathing reduces fatal cardiac events and all cause mortality. The study was quite large using 2,315 men ages 42-60 from eastern Finland. The study shows a 23% and 48% reduction of fatal cardiac heart disease (CHD) by using the sauna 2-3 times and 4-7 times per week respectively. Compared to men going 1 time per week, there is a 27% and 24% decrease risk for fatal cardiovascular death (FCD) and all cause mortality (ACM) respectively for 2-3 sauna sessions. Furthermore, 4 sauna sessions or more decreased the risk of FCD and ACM by a 2 fold average. Those are impressive numbers considering you sit in a room for 20 minutes.

Why Do Saunas Help?

Scientists aren’t sure why sauna sessions reduce the risk of cardiac and all cause mortality. Most believe that sauna sessions increase blood vessel function. Previous studies show positive effects with many vascular and heart functions.

Finnish saunas use dry heat to make you sweat. It’s like using a heater. Wet saunas use water and heat to create humidity to heat your body. Thus, you may not get the same beneficial effects using a wet sauna.

In conclusion, more investigation is needed involving sauna bathing and vascular function.

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Tuna

Tuna That Could Cause Harm to Health

Researchers from Scripps Institution of Oceanography studied the amounts of toxic material in yellowfin (YF) tuna. The findings from the Gulf of Mexico and Northeast Atlantic ocean YF tuna were not good. YF tuna from those regions contained 36 times the normal amount of contaminants! Contaminants include pesticides, flame retardants, and chemicals (banned in 1979) from coolants and electronics.

Who Are at Risk from Contaminated Tuna?

Health advisories are being sent due to the increased amount of toxic materials. Health advisories are present for regular consumers, the pregnant, and women who breast feed. Consequently, there is a link between high toxic load and many health issues like immune deficiencies.

Tuna

How Can You Avoid Toxic Contaminants?

 As a Structural chiropractor, it’s my professional obligation to recommend a plan to create optimal spinal alignment and overall good health. They go hand in hand. Therefore, I recommend my patients take Core Chiropractic’s Omega-3 fatty acids. Why? Our Omega-3’s are moleculary distilled. As a result, our fish oil supplement is absent of toxic contaminants. It’s similar to reverse osmosis water filters. Distillation removes unwanted materials.

Size Matters

Our product doesn’t stop at molecular distillation. The fish processed in our Omega-3’s is Alaskan Cod which is a much smaller than your average tuna species. Why is this important? Small fish feed on smaller plants and fish, while tuna feed on larger fish. Therefore larger the fish, the more contaminants. It’s like a trash can vs a dumpster. The larger the receptacle the more trash there is.
In conclusion, I recommend you eat the smallest fish in the coldest waters possible. These fish include sardines or salmon. Colder water results in fatty fish which contains beneficial omega 3’s. Eating fish has numerous health benefits like increased heart health.
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Fasting Breast Cancer Re-occurrence

Fast? A Simple Way to Reduce Cancer Re-occurrance

We fast every day. Hence the word, breakfast.  Whether you break your fast at 7 or 11 AM, it may be good to track the amount of time between dinner and breakfast. The Journal of American Medical Association (JAMA) published a study involving 2413 women diagnosed with breast cancer. Data shows the mean fasting time (time between dinner and breakfast) averaged 12.5 hours.

Fast Breast Cancer Re-occurrence

 

How Long Should You Fast?

Fasting less than 13 hours increases chances of cancer re-occurrence by 36%. 36%!  A simple change like eating one day’s ration of food within a 10-11 hour period could reduce chances of cancer by 36%. That’s eye opening. Not to mention, 13 hour fasting reduced HbA1c (diabetic marker) and increased nighttime sleep. What does this mean for those who haven’t been diagnosed with breast cancer?

Fasting With Other Studies

Studies involving mice and humans have also shown positive effects. Patients with relapsing remitting Multiple Sclerosis (MS) followed prolonged fasting and ketogenic diets. The article cited “clinically meaningful improvement” on MS Quality of Life- 54 scores.
Mice showed improvement of MS symptoms by undergoing a fasting mimicking diet. The diet lowered the number of damaging immune cells and regrow the myelin sheath. The myelin sheath is the protective covering for nerve communication. The sheath is similar to the plastic covering of a power cord.
These studies have sparked larger clinical trials looking into an array of health issues that can be improved by fasting. I believe these studies are fascinating given the ease of application and the potential health benefits. Can you eat all of your calories within a 10 hour time frame? Definitely.

How Does Fasting Work?

Why do these trials show so much promise? Scientist hypothesize that cells under a fasting state will undergo cellular protection or death. Cells that are abnormal/damaged are more apt for death in a fasting state. Therefore a cellular reduction from apoptosis (cellular death), will stimulate stem cells (parent cells) to make new healthy cells.
With modern day food science, calories are plentiful. Maybe we need to take a longer break for our body to metabolize calories. It’s seems reasonable because a constant or excessive feeding of our cells is unhealthy. In conclusion if you plan to change your diet, please consult your physician especially if you have a preexisting condition.
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growth

An Egg a Day Could Change Infant Growth Rates

I’m at the age where a lot of my friends have kids. Lots of adorable pictures pop on social media of babies and toddlers. All different sizes. Tall, chunky (my favorite), and tiny. Baby checks always include growth rate metrics like height-age, weight-age, and weight-height to name a few. That data is collected and compared to the national average. Luckily for them stunted growth isn’t a problem.

Eggs

Growth Rates for Infants

Unfortunately stunted growth is more prevalent in developing countries due to lack of quality nutrition. A research study gave babies 6 to 9 months old, eggs to eat and compared them to a control group (no eggs). Children given eggs were 47% less likely to have stunted growth.  Researchers use eggs due to there abundance and low cost. This study may not have much relevance to people reading this because nutritional resources and support are ample in this country, but I believe this speaks more to the nutritional value of an egg.

Eggs Are Great Source of Nutrition, Period

You’ve read the many differing opinions on eggs. It’ll raise your cholesterol and increase your risk for heart disease etc. As you’ve probably guessed, my opinion is different. Eggs should be a part of your daily routine. They are a cheap source of a nutritionally dense food. One egg contains approximately 75 calories, and is packed with 13 essential vitamins and minerals. Also add  6 grams of protein to boot. Stop using the egg whites only. The yolk has all the important nutrients.
Let’s say after reading this article, You’re going to start eating eggs and giving them to your children. First, check to see if your toddler has an egg allergy by mixing the egg and placing a dab on the forearm. After 24 hours check to see if there is a rash. If there is no rash, it’s safe to consume hard boiled eggs . Second, solids should be introduced to babies starting at month 6 of age and beyond. No solids including eggs should be consumed before then.
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Why Are You Sleepy After Lunch

Need A Nap? Why Are You So Sleepy After Lunch?

After lunch, do you have this insatiable feeling of needing to nap? If you do, you will probably nod off staring at your computer while trying to look like you are doing work. You may even try to crawl into the dark cavernous depths under your work desk. Among the thoughts of counting sheep, you should be thinking about what you had for lunch.

Foods Causing You to Nap?

Let’s say a typical work desk lunch is a soda, chips/pretzels, and a sandwich. That combination is a recipe for a post lunch nap. Why? Glucose. Sugar in the soda, carbohydrates (carbs) from potatoes, and carbs from sandwich bread all add up to a big helping of glucose. Do you drink diet soda?The diet soda may be harmful to your weight goals and your cardiovascular health. Diet soda has been linked to unfavorable studies causing: increased stroke and dementia and no weight loss.

Anyways, a glucose filled meal inhibits or decreases a brain signaling structure called orexin. Orexin plays a role in sleep/wake cycle as well as feeding behavior and reward system. People with chronically low levels of orexin can suffer from narcolepsy. Narcolepsy causes extreme daytime drowsiness.

Protein Can Curb Drowsiness

So, if you eat a pasta filled lunch (carbs-glucose) you’ll feel sleepy. On the other hand, protein increases orexin. So a lunch of vegetables and protein will decrease the likelihood you will “nod off” after lunch. Not only will you feel more awake; you are more likely to be active. If you are stuck at work, at least you’ll be more productive.

I’m not saying your lunch is the only reason why you are sleepy. You may have watched a creepy episode of The Walking Dead. Who knows? Your circadian rhythm, amount of nighttime and daytime light, and food quality are all factors of general drowsiness during the day. Reconsider your lunch before taking drastic measures to stay awake.

Should I Supplement Vitamin D for Immune Health?

This article is a couple months late due to flu and respiratory tract infections sweeping across the U.S. I’ve been reporting the benefits of vitamin D3 (VD3) for quite a while. Not only is it necessary for optimal skeletal bone formation, but it has protective immune effects as well. VD3 is so important that I’ve begun selling the supplement in the office. Enough chest puffing though. What about the study?

Vitamin D3 Is For Immune Health Too

The British Medical Journal published a study on February 15th citing vitamin D’s (VD) role in the protective effects against acute respiratory infections. The effects of daily to weekly VD showed better results in participants with lower levels of VD. This is not the only study that cites strengthened immune responses with VD supplementation. In fact, this study used data from 25 randomized control trails (gold standard of research) using 10,933 participants.

Should I Supplement With Vitamin D for Immune Health-

Should I Take a Vitamin D Supplement?

There is no recommended daily amount of VD. Thus it is hard to say exactly how much to take. Dosage depends on weight, skin color, season, and daily exposure to sunlight. The darker the skin the more sun you need to get optimal amounts of VD. If your job requires you to be indoors and it’s winter of fall, then you are more susceptible to a vitamin d deficiency. Also you will need more VD if you have a high percentage of body fat.

Taking A Safe Dose

Journal articles have shown safe amounts in the range of up to 10,000 IU. I recommend 2,000-3,000 IU of VD3 which is more bio-available than vitamin D2. Ultimately, it’s hard to gauge an optimal level since there is much disparity between individuals and seasons. If you want to get a good idea of your VD3 levels get a 25-hydroxy vitamin D test. A reading of 32 ng/ml or less is deficient, so 40 to 50 ng/ml is optimal.

Lastly, I recommend a supplement with VD3 with K2. Vitamin K2 directs calcium into the bone instead of other places in the body.