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.

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.
For more outstanding health information click here.

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.


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.
If you learned something new, read more here.
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.
For more great health information click here!

What Causes Ear Infections In Pediatrics and Kids?

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.

What causes ear infections in kids and pediatrics?

Structural Shortcomings That Can Increase Likelihood of Ear Infections

  • Reduced muscle function around Eustachian Tube (ET)
  • Narrow ET (auditory tube in picture) causing chronic fluid buildup and decreased drainage
  • Horizontal position of ET which reduces drainage. Which shape would drain faster? Water at the top of pyramid or a flat roof
  • Short ET frequently causing bacterial infection

Any pediatrician or ENT knows about the above structural shortcomings of a child’s ET which can inhibit proper drainage.

Structural Adjustments Are Safe and Gentle for Pediatrics

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.

What Did Masters Favorite Dustin Johnson Do to His Back?

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.


A Major Fall at the Masters

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.

What are Structural Shifts?

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.

How Do Structural Shifts Happen?

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.

What Happens If Structural Shifts Exist?

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.

Optimize Your Health for Winter Part III Simple Exercises Done at Home

High Intensity Interval Training (HIIT) Reverses Aging?

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.

high intensity interval training

High Intensity Interval Training and Cells

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.

What Does This Mean For You?

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.

Just Give Me the Exercise Routine!

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.

Probiotics? Unbalanced Stomach Bacteria and Alzheimer’s Disease

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.

Probiotics- Unbalanced Stomach Bacteriaand Alzheimer's

Swapping 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.

Exposure To Probiotics

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.

  • Yogurt
    • Most yogurt is pasteurized meaning the milk and actual yogurt is heated to remove any beneficial bacteria. Thus live cultures (bacteria) are added to yogurt. When buying yogurt, look for the “live culture” label on the cup. In a small study, patients with type II diabetes saw reduction in there HDL and LDL ratios by eating yogurt. This is significant because it goes to show the effects of PB foods beyond “stomach issues.”
  • Kimchi and Sauerkraut
    • Both are a byproduct of mostly cabbage fermentation. Sauerkraut is usually cabbage with a few spices. Kimchi is made up of a variety of vegetables and spices.

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.

Coconut Oil In Coffee? Healthy Benefits

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.

How Coconut Oil Coffee Improves Mental Focus

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.

Coconut Oil in Coffee- Healthy Benefits

Difference Between Brain Octane and Coconut Oil

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.

What About The Butter?

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.

New Year’s Resolution: A “New” Way to Get Fit

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.

New Year's Resolution

New Year’s Resolution with 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.

Strict Drop Set

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.

Machine Drop Set

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.

Mechanical Advantage Drop 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.

Holiday Party? Hangover? Beware of Congener


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.

What are Congeners?

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.

Inflammatory Consequences

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?

Combating  Holiday Hangovers

  • Have one less drink
    • Less alcohol the better morning
  • Eat a protein laden meal before drinking
    • This will slow the alcohol absorption
  • Drink a glass of water between drinks
    • Alcohol is a diuretic causing dehydration
  • Go to bed early
    • Sleep is a normal part of the recovery process whether sober or not
  • Drink clear liquor
    • Congeners come into play
  • Drink an antioxidant rich smoothie
    • add a variety of fruits to combat inflammation
  • Get soup the next day
    • Get hydrated with electrolytes included

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.