Blue Light and Sleep Cycle
Blue Light Blocking and Sleep
Poor habits like staring at your phone can cause a granny hump or anterior head syndrome. Fortunately preventing and improving a granny hump is achievable.
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.
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.
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?
Conservative approaches to ear infections (Eis) have yet to be implemented by the public. Unfortunately Eis do account for 33% of doctors’ visits and 40% of antibiotic use in children 5 years old and younger. By the age of two 70% of kids experience an Ei.
Any pediatrician or ENT knows about the above structural shortcomings of a child’s ET which can inhibit proper drainage.
Structural Chiropractic (SC) provides a different means of improving or resolving an Ei. First of all, corrections to the spinal segments involve no twisting of the neck or popping. What is the relationship between SC and Eis? Spinal segments can shift from normal position during a complicated or traumatic birth. These shifts can decrease function of muscles surrounding the ET. If an Ei occurs, gentle and specific corrections to spinal segments will remove obstructions. As a result an increase in nerve communication to the muscles surrounding the ET can result. Proper function of ET muscles are important. Proper muscle function helps open and move the ET improving drainage.
If the Ei is indeed bacterial, a course of antibiotics is the first traditional treatment. Yet; there are times when Ei reappear despite taking the full course of antibiotics. If Ei reappear regularly, ear tubes is the next course of action. Compromises to gut flora will happen with any antibiotic use. In this study, certain bacterial strains were reduced even when antibiotics were taken prenatally. It’s no secret that stomach flora plays a major role in health and immunity. Furthermore, it is important to take a probiotic after antibiotic use whether adult or child. As a result gut bacteria will repopulate to normal levels.
On Thursday, Masters favorite Dustin Johnson withdrew himself from play. Johnson slipped down a set of stairs the previous day injuring his back. After a few practice swings Thursday, Johnson could not go any further. He is the world’s number one golfer.
Johnson landed on his side and bruised his elbow. As a result, he is experiencing muscular inflammation and spasms. For treatment, he alternated with ice and heat to improve his condition. After the inflammation decreases, I’m sure Johnson will be “ok.” Muscular inflammation aside, Johnson likely suffered a Structural Shift of the spine which, is the major concern.
Normal body temperature is 98.6 degrees. If your body temperature shifts from 98.6 to 100 degrees, you’ll feel sick right? Just like normal body temperature, there is a normal spinal structure. Falls no matter your age can cause a Structural Shift or deviation from normal spinal structure. Consequently, Structural Shifts can cause muscle spasm, numbness/tingling, and headaches to name a few symptoms. In Johnson’s case, his symptoms are muscular spasm and inflammation.
I often talk to patients who say their symptoms were insidious or “came out of the blue.” In the majority of cases, this is not true. Rather, there is some sort of trauma or repetitive movement or position that causes a Structural Shift of spinal segments. Furthermore, can weight lifting, a car wreck, or any form of sport be a source of trauma? Yes. Can a sedentary desk job, a dentist, a hair stylist, an optometrist, or a CPA have exposure to repetitive movements or positions that shift the spine to an abnormal position? Yes. It can happen to anyone.
If Structural Shifts of spinal segments exist, chances of re-injury, symptoms, and spinal degeneration or destruction greatly increase. It is often not a question of “if” but “when.” If Structural Shifts are corrected, all of the structures surrounding the spine increase in function. It’s similar to getting your car serviced. When the tires are aligned, the car’s performance will improve as a result.
I’m not sure what Jonson will do to return to the golf course, but a thorough examination with spinal imaging should occur. If Structural Shifts of the spine are present, a Structural Chiropractor will analyze all exam information and construct a comprehensive plan. A plan that will direct the spine to its optimal position. This will improve the function of structures surrounding the area of concern.
A recent study, from the journal Cell Metabolism, cites the health benefits of high intensity interval training (HIIT). Increases in insulin sensitivity, increased muscle formation, and weight loss were expected in the study. What is particularly noteworthy is the increase in cellular performance. Cells number in the trillions and form tissue like our skin and heart. Thus an increase in cellular performance could produce increased body function.
Inside of those cells lie mitochondria (MA). If you remember elementary biology, MA are “the powerhouse of cells.” MA, simply put, drive the daily functions of a cell. The study compares HIIT to resistance training and a combination of both. HIIT improves the function of MA or reverses the effects of mitochondrial “aging.” As you age, mitochondria like eyes decrease in function.
Although reversal of cellular aging is great, we don’t know the long term effects of HIIT. The study lasted for 12 weeks. It will be interesting to see studies looking into the long term effects of HIIT. Will you live longer? Who knows at this point, but increased MA functioning is a good start. This study functions as a catalyst for more long term studies involving HIIT because the science is inconclusive on the long term effects.
Lastly, what was the exercise protocol? The HIIT group did 4 minutes of high intensity biking four times with minimal rest in between for 3 days. Study participants also did two days of walking for 45 minutes. That’s it! In order to perform HIIT, you can incorporate many types of exercises. The idea behind HIIT is to perform short bursts of all out exercise. If you want to learn more, check out this information from the American Academy of Sports Medicine.
Fortunately society and science are realizing the importance of healthy stomach bacteria (SB) and probiotics (PB). Television commercials with Erin Andrews and Jamie Lee Curtis promote probiotics. There are 300-500 different species of SB. It’s about half of the number of species of ants in the U.S. SB outnumber human cells by 10 times. With such a vast amount of bacteria, it’s reasonable to suggest a role in brain health. Just like you eat foods rich in antioxidants; you’ll want to eat foods for the healthy balance of stomach bacteria.
If I wanted to get nerdy, SB is microbiota. For simplicity sake, SB will suffice. On February 8th Scientific Reports published a study that links stomach bacteria and the formation of beta amyloid plaques (BAP). BAP are a sign of neuro-degenerative diseases like Alzheimer’s. This next part is technical, so let’s break a few words down. I’ll reference germ free mice. Germ free means mice that are absent of SB. Also “BAP gene” means mice with a predisposition to develop BAP. Hope I didn’t lose you there.
Anyways the study showed that germ free mice with the “BAP gene” did not develop BAP, a sign of Alzheimer’s. Yet “BAP gene”, germ free mice developed BAP when stomach bacteria was introduced. This is noteworthy because mice with the “BAP gene” did not develop BAP without SB. Therefore, stomach bacteria could play a role in neuro-degenerative diseases.
Probiotics introduce beneficial bacteria to the stomach. You can get PBs in two ways. One being the diet. The other being through supplementation of PB. Dietary PBs, while good for general health, usually don’t have enough bacterial species to relieve certain conditions. Also using PBs is not the magic cure for all, especially with chronic conditions. Chronic conditions require more intense measures like complete dietary changes to heal the stomach. For general health reasons you’ll want to include these foods into your diet.
Studies show many different benefits of yogurt and kimchi. If serious about fortifying your stomach with good bacteria, you’ll need to supplement with PBs. A good probiotic will have a broad spectrum of bacteria. Consequently, look for something with 4-5 different species of bacteria.
There are large groups of people that add coconut oil and butter to their coffee. You heard that right. Not sugar or creamer. The fad is coconut oil and butter. Bulletproof Coffee is the process of adding the two unorthodox ingredients to coffee. You can follow the link to find out how the idea came about. Bulletproof Coffee claims sharper mental focus and weight control.
Coffee contains caffeine which gives you a “kick start” of sorts. The most important ingredient is coconut oil or if you’re aiming for true Bulletproof Coffee, Brain Octane (BO). Many different forms of fatty acids (FAS) exist in coconut oil. FAS come in short chain, medium chain, and long chain. Medium chain FAS are used differently than long chain FAS. The processing of medium chain FAS are efficient and quick; meaning the brain and other muscles use them immediately. Medium chain FAS act as optimal fuel for your brain. Optimal fuel equals optimal performance.
BO is a processed form of coconut oil, and it is formulated to remove lauric acid which is considered by Bulletproof Coffee to be a long chain fatty acid (LCFA). BO contains medium chain FAS only, and does not contain lauric acid because it’s not a quick energy source, according to Bulletproof Coffee. While that is partly true, a large portion of lauric acid is just like other medium chain FAS. Lauric acid is extremely healthy. Without it, you are missing out on the antibacterial, antiviral, and fat burning effects.
Grass fed butter is a must. Not regular butter. Why? Dairy from cows fed on grass is much higher in nutrients like omega-6 FAS, Vitamin A, and Vitamin E, glutathione, and superoxide dismutase. The last two are antioxidants. As a result, grass fed butter is unquestionably the better product.
In conclusion coconut oil and grass fed butter add large amounts of healthy fats to your coffee. If you’ve had a large dinner the night before and want a light breakfast, try blending a tablespoon of coconut oil and half a tablespoon of grass fed butter with your coffee. You may experience mental clarity and appetite suppression till late lunch. The coconut oil acts as quick and clean energy source. It’s like buying an article of clothing off the rack vs buying the same clothing online. The online purchase takes many steps and time before you wear the piece of clothing. If you buy it off the rack, you reap the rewards immediately. Use organic coconut oil and grass fed butter. Give it a try and let me know what you think.
Warning the healthy mixture of coconut oil, butter, and coffee may act like a laxative. Important to keep this in mind before the morning commute.
Happy New Year! Is getting fit your New Year’s resolution? Great! Then this is a helpful post. Short circuits, CrossFit, boot camps, or high intensity workouts are effective. There is one constant. Lifting weights. Let’s examine a “new” way to get fit. Drop sets.
Henry Atkins invented the idea of drop sets in 1947. Drop sets implement a load reduction after lifting weight to failure. Lifting to failure means reaching your repetition maximum. Also there is very little rest between sets. Less than 2 minutes. I recommend strict, machine and mechanical advantage drop sets.
A strict drop set implements a predetermined number of repetitions. For example, 3 sets of 8 repetitions. For the first set, choose a weight that you’d fail to lift on the 7th or 8th rep. Furthermore, drop the second and third set weight approximately 10 percent. As a result, drop a 50 lb weight to 45 lbs and 40 lbs respectively.
Weight machines are frowned upon because it’s not dynamic. Using a machine for a drop set is great because it’s safe. Drop set require lifting to failure, so there is a level of risk for injury using free weights. Start with a heavy lbs setting, and perform as many reps as possible to failure. Drop the lbs setting. Lift to failure. Repeat for the last set.
The mechanical advantage drop set focuses of one muscle group, yet the lifts get progressively easier. Let me explain. For example, we review a pull up. The toughest pull up position is a wide grip pull up. On the next set, take a “mechanical advantage” by moving to a close grip pull up. A close hand grip will recruit more muscle therefore an advantage is achieved. The last set is a chin up. The easiest of the three. A variety of lifts can implement the mechanical advantage.
In conclusion, implement drop sets as part of your workout. I don’t recommend doing a workout strictly with drops sets. Most of all drop sets reduce workout time and add variety. Both of which sustain a New Year’s resolution.
Learn more at Core Chiropractic’s blog page.
The Holiday Congener sounds like a mythical character on The Twilight Zone. Say you have a holiday party soon. There will be drinks. After all, alcohol has some health benefits. The congeners however aren’t beneficial.
Let’s say you had a couple too many drinks. The whiskey punch was too good. The next morning, The Congener (my fictional character) punched you in the head and gut. Happy Holiday Hangover! A hangover is defined as headache, tiredness, nausea, tiredness, cognitive problems, thirst, dizziness, and concentration problems. Am I preaching to the choir? Let’s shed some light on how the hangover happens.
Congeners are byproducts from the fermentation of booze. The byproducts are methanol, tannin, acetone, aldehyde, and esters to name a few. Congeners give the color and taste to alcohol. Some congeners are even toxic.
Dark liquors like whiskey, scotch, and bourbon are high in congeners. A study comparing liquors revealed dark liquors caused harsher hangovers. Bourbon had the worst hangover symptoms while vodka had the least.
Congeners may cause an increase in pro-inflammatory cytokines. Cytokines are small proteins that mediate communication between cells. It’s similar to a wire connecting two light bulbs. Two cytokines IL-6 and TNF-? contribute to the symptoms of a hangover. Most notably, cytokines can impair memory function. Sound familiar?
You’ll never have a hangover again! I’m kidding. None of these remedies are 100% cures because everyone reacts differently to alcohol. In conclusion, take these strategies into consideration, so you can make this holiday truly wonderful.