greenhouse vegetbales

Low Folate and Vitamin D Linked To Mental Health

An increase in research shows nutritional deficiencies are linked to many diseases. The study, link here, compares two groups, non-psychosis to first-episode psychosis patients. Subsequently, this study cites folate and vitamin D were significantly low.

Mental Health Low Folate and Vitamin D

First of all, psychosis episodes vary greatly with each person. First-episode psychosis is an event in which a person experiences a departure from reality. Some will need medication while others need talk therapy. To clarify any questions follow up with your primary care doctor for a first-episode psychosis.

greenhouse vegetbales

What is Folate and Vitamin D?

Folate naturally occurs in green vegetables while folic acid is the synthetic form of vitamin B9.  Vitamin D is not readily available in most food, and unfortunately, certain foods provide only marginal levels of vitamin D.

Folate is in green vegetables. Broccoli, spinach, avocado, asparagus, and okra are folate dense. The greatest source of vitamin D is from the sun. As an indoor working society, vitamin D levels are usually low. Also, some believe vitamin D levels are a worldwide epidemic. Link here. With fall and winter ahead, it’s more difficult to get enough sun. Therefore, the best way to get vitamin D is through supplementation. Most noteworthy, vitamin D3 is the best form of supplementation.

Above all, this further shows the importance of a balanced diet and sun exposure/ vitamin D3 supplementation. According to the study, more research is needed to establish a baseline deficiency for folate and vitamin D.

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teeth TMJ chiropractic

Structural Chiropractic and Dental Care for TMJ Dysfunction

Many dentists or orthodontists will refer patients to our office who are suffering from temporal-mandibular joint (TMJ) pain. Orthodontists will usually recommend a mouth guard to help with pain and maintain proper tooth structure. In addition to treatment by a dentist or orthodontist, Structural Correction could offer improvement or resolution.

teeth TMJ chiropractic

Function and Where It’s Located

The temporal-mandibular joint, upper section of the neck, and base of the head (occiput) lie adjacent to each other. If the upper spinal segments and occiput shift from outside the normal range, TMJ pain can occur. Spinal shifts will cause dysfunction of joints and muscles. Correcting spinal shifts will relieve pressure off of those affected joints and muscles. Lastly, proper corrections will remove obstructions from nerves providing optimal communication to various areas of the body.

Spinal Shift Causing TMJ Pain

Correcting spinal shifts and removing obstructions from nerves is like removing a clog in plumbing. Water will flow freely once the obstruction is moved. If you have been suffering from TMJ pain, Structural Correction chiropractic could provide improvement or resolution.

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pizza feast fast

Time-Restricted Eating: When Should You Eat?

For those who are tired of counting calories and dieting, time-restricted eating may provide a solution. Time-restricted eating allows you to eat whatever you want between certain times (link here). Some studies show that time-restricted eating could help you lose weight, improve blood pressure, and have other health related benefits.


Time-Restricted Eating Timing Is Everything

The study I am referencing implemented a schedule of 8 hours of “feasting” and 16 hours of “fasting.” For 8 hours each day, study participants ate whatever they wanted. When the 8 hour period ended, participants stopped eating for the next 16 hours. Typically, participants ate from 10 AM to 6 PM. However, that can be tailored to fit each individual’s schedule. Compared to other eating plans or diets, time restricted eating seems to have a high percentage of retention.

Health Improvements When Feasting and Fasting

Participants who finished the twelve-week trial lost 3% of their body fat and saw a 7 mm/hg decrease in their blood pressure. This is significant because lowering blood pressure by 5 mm/hg reduces the risk of stroke by 34% and decreases the chance of heart disease by 21%. In addition, studies show losing 5-10% of your body weight or approximately 12 pounds reduces all-cause mortality by 15%. All-cause mortality is total number of deaths due to a certain disease, event, or condition.

Remember, these studies did not follow what the participants ate. For all I know, they could have been eating like a candy-driven toddler. Taking that into account, eating a balanced diet could improve on those numbers. Overall, time-restricted eating appears to be a good alternative to traditional diets for those looking to improve overall health with the added benefit of weight loss.

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broth and spoon

Broth Before Meals Could Lead to Healthier Eating

A transition to a healthier diet is tough. Why do we have to crave foods that aren’t healthy? It’s tiring trying to flip flog different types of diet fads, and as a doctor of chiropractic, I’ve come across many. Usually most fad diets are back by little or no scientific data. Luckily for you, all articles here have data backed by top scientific journals. Always check the links. Out of all the recommendations and scientific data I’ve given you, this might be the easiest to implement. A cup of broth before a meal can improve eating choices. Link here.

broth and spoon

Broth and Data Gathered

Objective measures were used to gather data. Inhibitory control test, focused gazed, and brain engagement related to self-regulation improved. Inhibitory control test is a participant’s ability to override urges. Ever want more food or desert after a meal? No more with broth. This is important when it comes to eating more food after a meal. Focused gaze is important because the less you stare at other foods the less likely you are to overeat. The study was conducted at a buffet, so looking at a lot of foods is easy. The more focus; the less you’ll eat.

How Much Is Enough?

A good amount of broth to drink would be eight ounces. Traditionally, many countries in the world drink a soup or broth before an entree. Broth before a meal will aid digestion of the food. Soups with an umami taste will stimulate digestive (satiety and soup) juices to break down for more easily. Before you scarf down complimentary bread, have a cup of soup. In addition to the objective improvements seen in the study, drinking the broth also fill your stomach before a meal.

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Headaches Including Migraines: Underlying Issue

According to the International Headache Society  (link here) there are two different types of headaches, primary and secondary. We will discuss primary only. Secondary headaches are due to a disease or a trauma. Primary headaches are your chronic, daily, run of the mill headaches. Also included under the primary headache umbrella are migraines.

Headaches and x-ray

Headaches The Missing Link

I won’t bore you to death with all the details of various headaches. You’re welcome! How do these headaches occur? Headache suffers may have many different “triggers” like wine, stress, rain, bright lights, and hormones. These common triggers occur because there is a underlying issue. Headaches stem from a shift of your spinal structure from the normal range. When a structural shift occurs, abnormal blood flow through vessels surrounding the neck and head cause a headache. Ever have pounding or pulsing headache? Now you know why this happens.

Structural Shifts Causing Headaches

The upper section of your spine is susceptible to a structural shift of spinal segments. An example of a shift of your spine is Anterior Head Syndrome (AHS). AHS is when your head shifts forward relative to your chest; like the picture above. AHS leads to obstruction of nerves an early destruction of spinal segments. Daily challenges to your spine like cell phone and computer use are common contributors to AHS.

If AHS is corrected, meaning your head and neck are further over the center of your chest spinal nerves that connect to blood vessels are able to normalize blood flow.

headaches and x-ray of neck

Lateral x-ray of neck. Left picture shows Anterior Head Syndrome. Right picture shows corrected spine after care.

Side view of the neck. Moving the head and neck further over the center of the body can result in resolution of many secondary conditions likes headaches. The initial AHS measurement (27.6 is reduces to half.

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Allergy Improvements Using a Probiotic and Yeast

Chronic allergy and sinus issues can be a source of headaches, literally and figuratively. Science shows a particular probiotic and yeast can help. Allergy symptoms vary widely. Sinus pressure, itchy skin, watery eyes, infections, and a runny nose are a few of the many issues that can occur. Many medications only cover up the symptoms. Symptom relief is not a fix. It’s a patch. If you are looking for answers to your allergy and sinuses issues, studies show simple interventions can help.

How Do Allergies Start?

An allergy, sinus “attack” happens when your body overreacts to certain outside “invader,” including microscopic pollen, dust, egg protein, weeds, pet dandruff, nuts, and fruit acids. This list is much longer. Contact with or ingestion of these substances triggers your body to release a response. This response becomes overkill. An over-reactive response to these substances produces chronic symptoms. A normal response is minor, and there are no physical symptoms felt.


Allergy Studies

Studies show improvements in nasal congestion, reduction in swollen nasal passages, and eye symptoms occur with the use of a probiotic (lactobacillus acidophilus) or yeast fermentate. Studies here, here, here, and here. More exist, but we will highlight a few.

The probiotic, Lactobacillus Acidophilus (L-92), shows a 31% reduction in swelling and nostril lining redness. Under normal circumstances the lining of nostrils should be pale. This study lasted over two allergy seasons.

Ninety-six people who took yeast fermentate for twelve weeks showed a decrease in runny nose, nasal congestion, and a 43% reduction total days with nasal congestion.

Yeast fermentate improved two markers for immune response. First a reduction of a antibody called IgE. IgE is an antibody that is produces when an allergic reaction takes place. Therefore, this is a marker that should be low during a normal immune response. Second an antibody called SIgA increased during supplementation. SIgA plays the important role of lung, oral cavity, and gut protection from “invaders.”

When Do I Take a Probiotic or Yeast Fermentate?

These supplements do not act like an Advil. Take these supplements as part of your daily routine. L-92 and yeast fermentate are used to normalize your immune response by improving your immune system; essentially getting to the possible root cause of your “overkill” responses.

Let’s also preface, that each and every person is unique, so people may not feel the same effects that others may feel. If you want to supplement with L-92 and yeast fermentate, try these (here and here).

Finally, the master of the immune system is your nervous system, the electric wiring of your body.  If spinal segments obstruct nerves exiting the spine, function of the immune system will suffer. Obstruction of the nervous system is like parking a dump truck over a water hose. No water will exit the hose. Thus, normalizing spinal structure is vitally important to optimum health.

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dark chocolate

Dark Chocolate Could Improve Eye Sight

Yes, the headline is correct. Dark chocolate is good for you. Your eyes do not deceive you. I’ve written previous articles about dark chocolate and it’s powerful antioxidant punch. Link here. This time a new study shows an improvement in eye sight. Link here.

dark chocolate

Dark Chocolate vs Chocolate

The dark in dark chocolate is dependent upon the amount of cocoa. The cocoa bean is processed and mixed with other ingredients to produce chocolate. The more cocoa the more beneficial to your health. When buying dark chocolate, look for 75% or above on the package. Cocoa contains flavanol which is the active compound that can improve vision. The study is comprised of healthy adults who consumed either milk or dark chocolate. An increase in visual acuity with dark chocolate consumption show a 20/12 improvement while milk chocolate consumption shows an improvement of 20/15.

Flavanols from Cocoa

Flavanols work to increase the elasticity of blood vessel and increase the amount of nitric oxide. Nitric oxide is a vasodilator. Vasodilation increase the diameter of the blood vessels which means more blood flow. In this case more blood for the retina, a highly vascularized area. Try looking in the mirror and notice the amount of arteries you see. It’s a lot. Although this is small study, there is a large amount of evidence that shows flavanols can reduce the risk for heart disease, coronary heart disease, and stroke. Link here. Besides vasodilation, flavanols work to heal damaged blood vessels.

How Much Do I Eat?

So how much dark chocolate should you eat? Eating 2-5 servings of 1.5 ounces of dark chocolate per week should provide optimal amounts of flavanol. After all, eye sight improvement is shown after 2 hours before ingestion. You are welcome for this sweet article.

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Cilantro’s Calming Effect For The Brain

You’re at a cocktail party, and yo have nothing to add to the conversation. Try this tidbit. Cilantro and coriander come from the same plant. The plant’s name is coriandrum sativum. In the U.S., cilantro’s common name is the Spanish translation for coriander leaves. Basically, you can use a coriander seed to grow cilantro. Planted cilantro will eventually produce coriander seeds. Mid blowing right? Better yet, that isn’t the only mind-blowing fact about cilantro.



Cilantro and Linalool

Cilantro or cilantro extract show anti-anxiety effects similar to diazapam, a common anti-anxiety drug. Link here. Linalool is an essential oil derived from coriander seeds that is believed to produce the anti-anxiety effect. Also, linalool shows hypnotic and anti-convulsant properties in human subjects. The flavonoids in coriandrum sativum are similar to diazapam in molecular structure. Furthermore, flavonoids act similar to diazapam which activates calming brain signals.

Hyperactivity and Anxiety

Parents with hyperactive kids or patients with dysautonomia are sent to our office. Hyperactive kids may have issues with keeping on task, anxiety, paying attention, or angry outbursts to name a few. I group hyperactivity and dystautonomia together. Both conditions directly correlate to what I call the automatic operating system (AOS).

I call it the AOS because it controls unconscious bodily functions like heartbeat, breathing, and sweating. Furthermore, the AOS has two separate branches which are called PARA (parasympathetic) and SYMP (sympathetic). Office visits directly increase PARA activity and decrease SYMP activity because spinal segments directly connect to both branches.  PARA is the “rest and digest” system while SYMP is the “fight or flight” system. Teeth grinding, anxiety, and angry outbursts are part of an increase of SYMP.

Normalizing spinal structures in the neck and pelvis is similar to removing blockages from plumbing. Removing a blockage provides optimal function. Finally, increases in PARA activity and decreases in SYMP equal optimal function of operating systems.

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olive oil

Olive Oil Optimizes Function of Brain Cells

A number of people use olive oil for cooking and cold applications. It’s a main cog in the Mediterranean diet prescribed by many doctors. Besides its great taste, olive oil protects the brain from neuro-degenerative diseases like Alzheimer’s. Alzheimer’s disease is a devastating brain disease that affects not only the individual but, family and friends.

Olive Oil’s Polyphenols and Heat

In order to benefit from olive oil, you should refrain from heating it. The temperature and length of heating time effect the healthy benefits. Take for instance, baking foods in a oven at high temperatures will significantly diminish the polyphenols. Polyphenols provide the protective effect for the brain. Links here and here.

olive oil

Brain Optimization

Alzheimer’s affects the brain by increasing taus and plaques. Taus and plaques are like blockages in plumbing. These blockages clutter the cells of your brain decreasing normal signaling and function of cells. Olive oil’s polyphenols negatively effect multiple pathways that manufacture taus and plaques. These polyphenols are like a SWAT team. They eliminate, prevent, and clean up taus and plaques. Lastly, olive oil decreases brain inflammation. Brain inflammation is believed to be a precursor to Alzheimer’s disease. Links here and here.

Use and Healthy Alternatives

If you are cooking with olive oil, make sure to replenish the amount during cooking and use lower grades. Using an expensive oil to cook with doesn’t make sense from a health, economic, or taste perspective. It’s better to use higher grades for cold applications like dressings and on top of foods. Other healthy alternatives are coconut oil and butter. Both are solid at room temperature. This means that under high temperatures coconut oil and butter will not degrade and retain their health benefits.

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vitamin d3

Vitamin D3 Supplementation Blood Vessel Effects

Vitamin D3 supplementation may have beneficial effects in treating high blood pressure. Vitamin D3 is most known for its bone restoring effects. More studies continue to show its vital role in many other conditions.

Where Do you Get Vitamin D3?

Usually vitamin D is obtained from sunlight exposure. After a few chemical reactions, your body will covet the sunlight to Vitamin D. Here are the kickers. Your location, time of day, season, skin color, and job all factor in the amount you produce. Let’s face it. It’s hard to get any sun when you’re stuck at your desk all day. Luckily you have the option to supplement with Vitamin D3. And if you have high blood pressure, then supplementation is may be for you. How can Vitamin D3 improve hypertension?

vitamin d3

Vitamin D3 and Nitric Oxide

Vitamin D3 helps increase the amount of nitric oxide in your blood vessels. Study link here. Nitric oxide is an important vasodilator. Essentially, nitric oxide will signal the blood vessels to relax or increase in circumference. Take a balloon for instance. At first, it’s hard to blow up. After stretching the balloon, it’s much easier to blow up the balloon. Nitric oxide is similar to the stretching effect of the balloon. The blood vessels become more pliable for easier blood flow.

Decreasing Oxidative Stress in blood Vessels

Vitamin D3 decreases oxidative and nitro-oxidative stress in blood vessels. Both increase stiffening and narrowing of blood vessels. Vary amounts of nitric oxide are needed in times of stress and relaxations. What controls the release of nitric oxide? Nerves. The electric wiring of your body. Nerves communicate to blood vessels when they are free of obstructions. With proper communication to blood vessels, blood will flow normally.

Abnormal blood flow can factor in migraines and headaches. Therefore, people who suffer from migraines and headaches often have a throbbing or “achey”sensation in various areas of the head or behind eyes. This happens because an obstruction exists on the nerve causing abnormal blood flow to those areas. Once the obstructions removed, blood will flow normally in blood vessels. This is similar to a water hose. If you step on the hose, the flow of water will stop. Removal of the obstruction will cause the water to flow freely from the hose.

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