abdominal fat

Vitamin D Use for Abdominal and Belly Fat

Increased fat mass and metabolic syndrome is a worldwide problem. Increases in weight have a higher incidence of joint and skeletal disorders, kidney disease, cancer, heart disease, and respiratory disease. Mounting evidence shows a link between vitamin D levels and weight.

abdominal fat

Preliminary studies show that vitamin D supplementation improves total fat mass and body mass index in obese children. Link here. Children took 1,200 IU of vitamin D 3 for 26 weeks. All children had blood levels under 30 ng/ml. Also, high levels of abdominal fat or larger waistlines show low levels of vitamin D. Link here. Scientists believe that it’s hard to metabolize or use with excess fat mass.

Other Uses For Vitamin Supplementation

Other uses for supplementation besides bone maintenance exist. For instance, I wrote about low levels of vitamin D and folate relates to first incidence of psychosis. Link here. Other studies include heart health, cancer rates, and immune system health. Link here.

How Much Do I Need?

Above all, it’s important to supplement in the fall and winter months. Sunlight is less intense and the day is shorter. With the advice of your general practitioner, 1,000 IU of Vitamin D3 with K2 is recommended. Lastly, studies need more research to help create baseline levels. A set baseline will establish better usage and dosages.

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black and white hand

Healthy Skin with Great Sleep and Melatonin

The pursuit of healthy, ageless skin is a multi-billion-dollar industry. Products are abundant. Advertisements for laser surgery, Botox, creams, and fillers run rampant across TV screens. Actors and actresses push age-defying products every day to their audiences. If they work for you, great, but let’s get down to a few basics that you can add to your daily routine. Melatonin and restful sleep play an important role in skin aging. Link here.

healthy skin

Skin Health Basics with Melatonin

Melatonin is produced in the absence of light exposure. Natural occurring melatonin is an antioxidant which prevents cell and protein inflammation. Less cellular and protein damage promotes healthy skin cells. Also, melatonin is shown to keep collagen and elastin producing cells at optimal levels. Collagen and elastin contribute to strong and resilient skin. Topical melatonin could help prevent further damage described above. Link here.

Perception of Your Skin with Sleep and Melatonin

Studies show that skin will lose some of its restorative powers with less sleep. They call it beauty-sleep for a reason. Link here. With less sleep skin perception is more negative, skin water loss is apparent, and skin repair is less productive after damaging light exposure. Lastly people who slept more had higher ratings for physical attractiveness and skin perception. Amazing how a good night’s rest will do for one’s psyche. Without any fillers etc., sleep obviously plays a pivotal role in skin appearance.

There are many products that promote healthy skin, but remember the basics. Good sleep, water, and a healthy diet will go a long way in keeping skin healthy. For an extra boost topical melatonin and other vitamin creams could help repair and rejuvenate skin.

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carrots prostate

Foods You Must Eat for a Healthy Prostate

Prostate cancer affects nearly 3 million people a year. Lifestyle-factors play a large role in cancer incidence. Consequently, it’s important to have a healthy diet of foods. Difficulty upon urination, bladder issues, and erectile dysfunction are a few warning signs of prostate cancer. Research shows that 4 foods can keep the prostate healthy. By no means is this a treatment for prostate issues. Above all, eating these foods is a means of optimizing health and risk reduction.

Watermelon is Tasty and Good for the Prostate

watermelon prostate

Watermelon is a good source of lycopene.  Link here. Lycopene is an antioxidant which serves to protect cells against cancer. Due to high blood levels of this antioxidant, risk of chronic disease is reduced. Not a fan of watermelon? Try red berries or tomato. Similarly , red berries and tomatoes are a great source of lycopene. The common thing among all of these foods is the color red. Sorry, this doesn’t include red meat.

Crunchy, Colorful, and Healthy Carrots

carrots prostate

Carrots’ active compound is carotenoid. Link here. Carotenoid is the pigment found in carrots that protect it from natural decomposition. The pigment is sort of a natural sunscreen for carrots. Similar to lycopene, carotenoids protect cell from stress. Do you find carrots flavorless? Try sweet potatoes, cantaloupe, plums, mangoes, or spinach.

Tumeric Powerful Powder

Also, tumeric is an extremely healthy root used mainly as a spice. Tumeric is a root from the ginger family which houses a powerful compound called curcumin. Link here. As I mentioned before, eating deeply colored foods is ideal. Tumeric is a bright yellow and highly anti-inflammatory. When using tumeric powder, par it with black pepper. Black pepper will increase its absorption levels. Thus, enhancing it’s benefits.

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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

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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AHS

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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allergies

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.

allergies

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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