Category: stretches for runners

Update on Meredith’s knee

For those of who who read last week’s email on my wife’s skiing related knee injury, I just wanted to update the story. First of all thanks to all of you who sent good wishes for a speedy recovery. She did indeed completely rupture the ACL in her left knee. She also has two small fractures. Surgery is set for Feb 9th. She’s a tough lady and will be fine in the long run. She’s already started an aggressive pre-surgery rehab program.

Denver Chiropractor is ready to help with back pain, neck pain and more!

Don’t let pain, injury or stiffness get in the way of your summer. We are here to help you. We are also here to help your friends or family. Dr. Hyman has 18 years of experience treating back pain, neck pain and headaches. He also gets great results with shoulders, elbows, wrists, hips, knees and ankles. There is no reason to let pain slow you down, whether it’s new or old.

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Call us today at 303.300.0424 and get ready to get back in the game! Or just reply to this email and get straight to Jessica at the front desk. We look forward to helping you!

 

Attention men over 40, you can restore the Warrior Within– If you are interested in losing weight, building muscle, and getting rid of fatigue / irritability (or other symptoms), we have something new for you. Natural hormone balance for men is a way to optimize testosterone and cortisol levels naturally – no dangerous drugs or untested herbs – using diet, training and coaching from a fellow over-40 guy who understands (Me: I fixed myself up using these exact protocols). If you’re interested you can learn more on our website: http://www.denverback.com/forMen-Over-40.

 

Here’s this week’s 1-Page Health News:

 Diet: The Good & Bad News About Higher Calcium Intake.
According to the National Institutes of Health (NIH), men aged 51-70 should consume 1,000 mg of calcium daily, increasing to 1,200 mg at age 71. NIH experts also recommend that women take in 1,200 mg of calcium daily starting at age 51. In a new study, a research team analyzed the calcium intake as well as the heart disease, stroke, and fracture risk of 2,199 men and 2,704 women over 50 years of age. The team found that participants who had a higher calcium intake had a significantly lower risk of cardiovascular disease than those with a lower calcium intake; however, the analysis found the risk of fracture or stroke did not significantly decrease among those with a higher calcium intake.
The Endocrine Society, April 2016

Exercise: Just 75 Minutes of Exercise Per Week Has Benefits!
The World Health Organization (WHO) reports that physical inactivity is the fourth leading risk factor for global mortality, accounting for approximately 3.2 million deaths annually. Past evidence suggests that regular physical activity can lead to risk reductions of at least 20-30% for more than 25 chronic health conditions and premature mortality. However, the ideal amount and intensity of exercise to recommend to the general public is still a topic that’s hotly debated among the experts. Current physical activity guidelines recommend 150 minutes of moderate-to-vigorous intensity exercise per week, but a new review of the published literature indicates that just half this level of activity may still lead to noticeable health benefits. The authors of the review write, “There is compelling evidence that health benefits can be accrued at a lower volume and/or intensity of physical activity. These health benefits are seen in both healthy and clinical populations.”
Canadian Journal of Cardiology, April 2016

Chiropractic: How Does Obesity Increase the Risk of Low Back Pain?
Obesity is known to be an independent risk factor for musculoskeletal disorders; however, the mechanism behind the association between obesity and lower back pain is not yet fully understood. In an effort to add to the available research, Nigerian scientists investigated the spinal curvature of 300 individuals of varying body shapes/sizes and found those with both an above-normal body mass index and waist-hip ratio were more likely to have greater curvature in the lumbar spine. This suggests the spines of those who are overweight or obese have an increased curve (“sway back”) to accommodate a greater load which the researchers speculate may increase their risk for developing lower back pain.
Patient Preference and Adherence, March 2016

Denver Chiropractor Glenn Hyman presents Denver Chiropractic Center’s 1-Page Health News.

Daily Apple Consumption Helps the Heart.
Consuming fresh fruit, such as apples, each day appears to reduce the risk of dying from either a heart attack or stroke by about one-third. Investigators collected data on more than 500,000 adults between 2004 and 2009 and found that fewer than one-in-five ate fruit on a daily basis. However, the researchers found that those who ate about a half cup of fruit a day had a significantly lower risk for developing cardiovascular disease. Lead researcher Dr. Liming Li reports that participants who ate fruit the most often had lower blood pressure and blood sugar compared to those who ate less fruit, which could explain the reduced risk for heart attacks and stroke.
New England Journal of Medicine, April 2016

 

 

 

Mental Attitude: Sleepless Nights Linked to Changes in the Brain.
Chinese researchers report that insomnia may lead to abnormalities in the white matter of the brain, the tissue which carries information between the various parts of the organ. For the study, the researchers recruited 23 patients with primary insomnia and 30 healthy volunteers. The participants completed surveys that allowed investigators to evaluate their mental status and sleep patterns. Using an advanced MRI technique, the research team also looked at the pattern of water movement in white matter to identify any irregularities. They found that participants with insomnia had significantly reduced white matter integrity in several regions of the brain including the thalamus, which regulates consciousness, sleep, and alertness, as well as the corpus callosum, the area that connects the two halves of the brain. Researcher Dr. Shumei Li notes, “Our results can potentially provide the evidence about how the lack of sleep may lead to the impairment of white matter related to emotional or cognitive disorders.”
Radiology, April 2016

Health Alert: Diabetes Has Quadrupled Worldwide Since 1980.
According to a new report, the number of men and women diagnosed with diabetes around the globe increased from 108 million in 1980 to 422 million in 2014, with the most severe increases noted in low- and middle-income countries. Experts say these findings should sound an alarm for large-scale, effective action that focuses on reducing the health and economic impact of diabetes.
The Lancet, April 2016

 

Exercise: Too Few Children Get 60 Minutes of Exercise Daily.
In this study, investigators observed 453 schoolchildren during a one-week period and found that only 15% achieved the recommended 60 minutes of moderate-to-vigorous physical activity (MVPA) each day. Furthermore, compared with normal or underweight children, the researchers report that the overweight and obese children in the study were be less active overall and achieved fewer minutes of MVPA during school, out-of-school, and on weekends. Senior author Dr. Jennifer Sacheck comments, “Clearly, schools need to be aware of this disparity and should focus on increasing all intensities of physical activity equally for all children across the school-day.”
International Journal of Behavioral Nutrition and Physical Activity, March 2016

Chiropractic: Musculoskeletal Pain Common in Veterans.
A recent study investigated the prevalence of musculoskeletal disorders among United States veterans. The study included 5,237,763 former soldiers and found that non-traumatic joint pain (27%), back pain (25%), and osteoarthritis (21%) are the most commonly reported and treated musculoskeletal disorders among those who received Veterans Health Administration care. The findings show that musculoskeletal complaints are highly prevalent, painful, and costly disorders among veterans.
Pain, March 2016

Wellness/Prevention: Vitamin D Levels Linked to Cardiovascular Disease Risk.
New research suggests that the risk of cardiovascular disease could be predicted by measuring levels of total and bioavailable vitamin D in both men and women. The study analyzed the vitamin D levels of 4,200 individuals aged 52-76 and assessed whether vitamin D levels had any effect on future cardiac events. The findings revealed that individuals with low levels of both total vitamin D and bioavailable vitamin D were at the greatest risk for heart attack, stroke, heart failure, and even cardiovascular death.
American College of Cardiology Scientific Sessions in Chicago, April 2016

Denver Chiropractor Dr. Glenn Hyman Presents Denver Chiropractic Center’s 1-Page Health News

Mental Attitude: Chronic Stress Can Affect Memory.
Individuals subjected to chronic stress due to bullying or a tough job may experience problems with their memory. Researchers found that mice who were repeatedly stressed by larger, more aggressive mice when they tried to find an escape hole in a maze became more forgetful than mice not exposed to the aggressive mice. The researchers say that the mice’s inability to remember coincided with stress-induced inflammation in the brain. They hope that a better understanding of stress, cognition, and mood problems may help create strategies for those suffering from anxiety, depression, and post-traumatic stress disorder.
The Journal of Neuroscience, March 2016

Health Alert: Secondhand Smoke Exacerbates COPD Symptoms.
Chronic obstructive pulmonary disease (COPD) is a chronic lung disease that makes breathing difficult and is the third leading cause of death in the United States. A recent study found 20% of COPD patients live with an active smoker and 27% were exposed to secondhand smoke during the previous week. For the COPD patient, secondhand smoke exposure is linked to a greater risk for severe exacerbations (51%), nocturnal symptoms (58%), wheezing (34%), and chronic cough (77%).
Thorax, March 2016

Diet: High-Fat Diet May Raise Cancer Risk.
New research suggests that a high-fat diet could increase the risk of colon cancer. In this study, researchers fed healthy mice a high-fat diet (60% of total calories from fat) for nine months and found the mice gained 30-50% more body mass and developed more intestinal tumors than mice on a control diet.
Nature, March 2016

Exercise: Brain Chemicals Affected By Exercise.
Researchers have found that people who exercise not only have better physical fitness than inactive persons, but they also have better mental fitness. Using MRI scans, researchers found that intense exercise increased the levels of two common neurotransmitters called glutamate and gamma-aminobutyric acid in study participants. The finding offers insights into brain metabolism and how exercise could become an essential part of treating depression and other neuropsychiatric disorders associated with deficiencies in neurotransmitters. Lead researcher Dr. Richard Maddock adds, “We are offering another view on why regular physical activity may be important to prevent or treat depression… Not every depressed person who exercises will improve, but many will. It’s possible that we can help identify the patients who would most benefit from an exercise prescription.”
Journal of Neuroscience, February 2016

Chiropractic: Is it CTS or Double Crush Syndrome?
Many patients with carpal tunnel syndrome (CTS) may also have median nerve entrapments further up the course of the nerve (in the neck, shoulder, elbow, etc). When the median nerve is encumbered at two anatomical locations, it’s described as a double crush syndrome (DCS). In this study, researchers compared the results of nerve conduction velocity (NCV) tests on patients with CTS and patients with CTS and cervical spondylotic radiculopathy (an example of DCS). The results showed worse nerve function in the patients with DCS, supporting the possibility of more severe CTS symptoms with a lower likelihood of resolution if treatment only focused on the wrist.
Journal of the Chinese Medical Association, September 2015 (Note- we treat both of these conditions with a combination of Active Release Techniques (ART) and chiropractic work. Call us at 303.300.0424)

Wellness/Prevention: Experts Unsure If Seniors Should Have Routine Vision Checks.
A panel of experts concludes there is not enough data to say whether or not seniors should be routinely screened for vision trouble by their primary care physicians. According to the panel, primary care doctors typically check vision with an eye chart test and while this test can detect refractive errors, it does not identify early stage age-related macular degeneration or cataracts. Task force member Dr. Michael Pignone notes, “Older adults who are having vision problems should talk to their primary care doctor or eye specialist… in the absence of clear evidence, primary care doctors should use their clinical judgment when deciding whether to screen for vision problems in patients without vision symptoms.”
U.S. Preventive Services Task Force, March 2016

Denver Chiropractor has a secret weapon

I’m often asked how I figure out my training for the Xterra off road triathlons (swim, mountain bike, and trail run) that I compete it. Simple. I listen to this guy.
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That’s Xterra Pro, coach, and friend of mine Cody Waite. He and his wife Kathy own Sessions:6 Endurance and Crossfit. I’ve been lucky enough know Cody and Kathy for my whole racing career, and I probably would be out of the sport without their guidance. You can check them by clicking the link at the bottom of this article.

We are back from spring break and in the office Monday-Friday this week. If you need us call 303.300.0424 or reply to this email to get straight to the desk.
Here is this week’s 1-Page Health News:

Mental Attitude: Fidgeting May Be Important for Learning in Students with ADHD.
Students with attention deficit hyperactivity disorder (ADHD) often get into trouble for fidgeting in class, but a new study suggests that fidgeting may help them learn. The research team based their findings on observing the amount of fidgeting 25 children with ADHD did while solving memory problems. They suspect that fidgeting may increase physiological arousal similar to what stimulant medication does for a child with the disorder. The findings suggest that teachers and parents should focus less on whether a child is sitting still and more on whether their work gets done.
Journal of Attention Disorders, February 2016

Health Alert: Radiation for Prostate Cancer May Carry Other Risks.
An analysis of 21 studies has found that radiation treatment for prostate cancer may place men at a slight increased risk for other cancers such as bladder, colon, and rectal cancers. Oncologist Dr. Anthony Zietman writes, “[The study] confirms our belief that second malignancy should be added to the already long list of avoidable hazards associated with treatment for those men with low-risk prostate cancer who simply need no treatment at all.” He adds that concerns about secondary cancers “should not, however, stand in the way of an effective and well-studied treatment being given to men with higher grade, lethal prostate cancer for whom the potential benefit simply dwarfs the risk.”
British Medical Journal, March 2016

Diet: Can Fruits and Veggies Lower Blood Pressure?
A review of 25 published studies concerning 334,468 patients revealed a link between greater consumption of fruits and vegetables and a lower risk of hypertension. The authors add that those of Asian descent appear to benefit the most, as studies conducted with Asian populations showed those who consumed the most servings of fruits and veggies per day were 30% less likely to develop high blood pressure than those who ate the fewest servings of produce each day.
Journal of Clinical Hypertension, January 2016

Exercise: Exercise Helps Some Smokers Quit.
According to a new study, between 20% and 33% of smokers are considered to have high-anxiety sensitivity and smoke to cope with stress, making it more difficult for them to quit. In this study, investigators found that 26% of high-anxiety sensitivity smokers who were involved in a 15-week exercise program successfully abstained from smoking compared with only 12% in a control group who attended wellness sessions. After six months, 23% of the exercise group continued to abstain from smoking while just 10% of the wellness education group managed the same. The findings suggest that exercise can reduce anxiety sensitivity symptoms, doubling the chances of smoking cessation among adults with higher anxiety levels.
Psychosomatic Medicine, April 2016

Chiropractic: Cervical Dysfunction and TMD?
A team of Brazilian researchers found evidence that patients with a diagnosed temporomandibular disorder (TMD) may also have cervical dysfunction that may possibly contribute to their TMD symptoms. In this study, twenty TMD patients and 20 healthy controls underwent a series of tests that measured pain, disability, and sensitivity to hot and cold at several body sites. They found the TMD patients were significantly more likely to report neck pain and disability and also more likely to have abnormal sensitivity to pain and cold sensations in their cervical region than those in the control group. The authors of the study believe their findings point to a relationship between TMD and the neck.
Journal of Oral Rehabilitation, February 2016

Wellness/Prevention: Breathalyzer-Locked Car Ignitions Save Lives.
In the 18 states that require in-car breathalyzers with ignition interlocks for anyone convicted of drunken driving, researchers have observed a 15% decrease in alcohol-related deaths. Researcher Dr. Elinore Kaufman adds, “Other states have proven [a mandatory interlock law] is feasible, and we’re contributing proof that it is effective. There should be no remaining barrier for the remaining half of states to adopt it.”
American Journal of Public Health, March 201

Once again, you can learn more about Cody & Kathy Waite, and Sessions:6 by clicking here:

http://www.sessions6.com/