Dr. Glenn Hyman’s Denver Chiropractic Center – Hips and core with the stability ball lunge. Great for preventing hip and back pain, and training the core.
Dr. Glenn Hyman’s Denver Chiropractic Center. Band walks for hip strengthening. This is a great exercise to prevent sciatica and IT band problems.
Just about every night with dinner, my wife Meredith whips up a Vita-Mix version of the drink that we used to order at True Food Kitchen in Cherry Creek. Goes great with just about any dinner. It’s an easy and delicious way to get a ton of veggies in to your body:
2 stalks celery, chopped in large chunks
1 apple, cored and sliced
1 lemon, peeled and halved
1 cucumber, chopped in large chunks
2 large handfuls kale, roughly chopped
handful ice cubes
1 cup water
Blend everything in your Vitamix or blender. Makes two large servings. Enjoy!!
This is Liberty. Liberty is a puppy who is training to be a guide dog for the blind. One of our awesome patients, Karen B., is training and socializing Liberty for a year. If you’re coming to our office in the afternoon, you may encounter this super-cute dog. Since she’s working, it’s best for Liberty if you admire her from afar please refrain from approaching her. By doing so, you’ll be contributing a little tiny bit to Liberty’s training.
This Week’s 1-Page Health News:
Mental Attitude: Misfiring in Brain Linked to OCD.
Researchers at the University of Cambridge have found that obsessive-compulsive disorder (OCD) may be caused by a misfiring of the brain’s control system. Individuals with OCD have frequent upsetting thoughts that they try to control by repeating certain rituals or behaviors. The study involved scanning the brains of 37 individuals with OCD and the brains of 33 individuals who did not have the disorder as they all performed a specific activity to avoid a mild electric shock. The researchers found that OCD participants were unable to stop the specific activity, which revealed overactive brain activity in the caudate (an area of the brain that controls habits) and suggests OCD compulsions may be caused by the habit system in the brain.
American Journal of Psychiatry, December 2014
Diet: Cherry Juice Accelerates Recovery After Cycling.
Montmorency cherry juice appears to help cyclists recover after a hard cycling workout. Researchers found that Montmorency tart cherry juice helped to speed up recovery, maintain muscle function, and reduce markers of inflammation in cyclists who participated in a simulated race.
Cherry Marketing Institute, December 2014
Exercise: Ability to Balance May Reflect Brain Health.
According to new research, the inability to balance on one leg for 20 seconds or longer may signal brain damage in otherwise healthy individuals. In a recent study, participants were asked to balance on one leg up to 60 seconds, received an MRI of the brain, and completed a test to measure cognitive impairment. Those who were unable to balance on one leg for more than 20 seconds showed evidence of cerebral small vessel disease as well as lower cognitive function scores. The researchers add that long-term studies are needed to verify these findings and fully assess the significance of postural instability.
Stroke, December 2014
Chiropractic: Neck, Shoulder, and Back Pain Among High School Students.
Chinese researchers evaluated questionnaires completed by 3,600 high school students and found that 41.1% had experienced neck/shoulder pain and 32.8% had experienced back pain during the previous year. The researchers identified physical inactivity (increased sedentary behavior / low levels of physical exercise), heavy backpacks, mental stress, and insufficient sleep as risk factors for neck, shoulder, and back pain in the high school student population.
Journal of the Chinese Medical Association, October 2014
Wellness/Prevention: Young Children Need Eye Screening.
Experts from the United States National Center for Children’s Vision Health say that all children should have their eyesight evaluated yearly between the ages of three and six. Children in this age group require screening to detect vision issues such as amblyopia (“lazy eye”) and strabismus (a disorder of eye alignment), which can require glasses. Dr. Anthony Adams, the editor-in-chief of the journal Optometry and Vision Science, adds, “Unfortunately, many children receive neither appropriate screening to help identify those who need immediate eye attention, nor a comprehensive examination by an eye care professional, prior to beginning school.” The goal of the new guidelines is to ensure that pre-school children with vision problems are identified and receive appropriate eye examinations and follow-up care to help ensure their development and readiness for elementary school.
Optometry and Vision Science, December 2014
A retrospective cohort study has revealed that the risk of injury to the head, neck, or trunk following a visit to the chiropractor is lower than following an office visit for evaluation by a primary care physician. The findings come from Medicare data on patients 66 to 99 years of age. The investigators found that the risk of injury was 40 incidents per 100,000 subjects who visited a chiropractor, as compared to 153 incidents per 100,000 subjects who received care at a medical doctor’s office. The finding supports the relative safety of chiropractic care for seniors.
Spine, December 2014
I know a lot of you loosely follow my triathlon racing ‘career’ and I really appreciate that. In 2015, I’ve signed up for 5 Xterra (off-road) triathlons. Xterra tris consist of a lake swim, a mountain bike ride, and a trail run. I’ll be working with Cody and Kathy Waite’s Endurance Performance Coaching group training program again this season.
Dr. Glenn’s 2015 Race schedule:
May 30 – Xterra Lory (Horsetooth Reservoir, Fort Collins, CO)
June 20 – Xterra Curt Gowdy (Wyoming)
July 18 – Xterra Beaver Creek (the sprint, Beaver Creek, CO)
August 8 – Xterra Snow Mountain Ranch (Winter Park, CO)
August 22 – Xterra Buffalo Creek (near Bailey, CO)
We hope to see lots of you out there racing this season and look forward to helping you stay healthy, strong, and moving in 2015!
This Week’s 1-Page Health News:
Mental Attitude: Full-Day Preschool Increases Readiness for Kindergarten.
Children who attend preschool full-time score better in areas such as language, math, socio-emotional development, physical health, literacy, and cognitive development when compared with kids who attend preschool for half the day. Lead author Dr. Arthur J. Reynolds writes, “Full-day preschool appears to be a promising strategy for school readiness… In addition to increased educational enrichment, full-day preschool benefits parents by providing children with a continually enriched environment throughout the day, thereby freeing parental time to pursue career and educational opportunities.”
JAMA, November 2014
Health Alert: ER Visits on the Rise in the US.
The number of emergency room visits in the United States (US) has risen from approximately 130 million in 2010 to an estimated 140 million in 2014, according to the Centers for Disease Control and Prevention (CDC). Nearly 30% of visits were for injuries, with the highest rates among individuals 75 years of age and older. Dr. Michael Gerardi, president of the American College of Emergency Physicians, adds, “Given that our nation’s population is aging, and emergency departments have a critical role as the front line of responding to disasters and infectious disease outbreaks in America… we need to prepare for increased numbers of patients.”
American College of Emergency Physicians, November 2014
Diet: Get Kids Cooking to Promote Healthy Eating.
According to a new report, getting kids involved in cooking may make them more likely to choose healthier foods. The study found that cooking programs and classes for children seem to positively influence children’s food preferences and behaviors. Cooking education programs teach children about healthy foods and how to prepare them. These programs also stress the importance of eating five servings of fruits and vegetables every day. If parents are unable to enroll their kids in a cooking class, then they can achieve similar benefits by simply having their children help them while they prepare meals at home in their own kitchen.
Preventing Chronic Disease: Public Health Research, Practice and Policy, November 2014
Exercise: Lowers Hypertension Risk.
Using data from treadmill stress tests and blood pressure measurements from over 57,000 older men and women, researchers determined that individuals who are in good physical shape have at least a 20% lower risk for hypertension than those who are out of shape.
JAMA, December 2014
Chiropractic: Why Does Your Back Hurt?
The back is a complicated structure of bones, joints, ligaments, and muscles. Poor posture and spinal misalignment can leave you vulnerable to injury. You can sprain ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements—for example, picking up a pencil from the floor— can have painful results. If you have back pain, we can help you. Just call us at 303.300.0424
Now Hiring: We have an opening for a part time (20hrs / week) Practice Representative. You’ll be representing our office in the community, giving educational presentations and promoting our practice. You should be an outgoing friendly person with good communication skills. We’ll train you. Schedule is flexible, so this is a great job for a student. If you’re interested, reply to this email and let Natalie know. Thanks!
We hope all of you had a great holiday week. We’ll be back in the office Monday morning and look forward to catching up with all of you.
If something’s been bugging you, give us a call 303.300.0424 (phones will open at 9am), or simply reply to this email to get straight to Natalie’s desk. She’ll get back to you Monday morning. This is going to be another shortened week in our office because of New Year’s festivities, so don’t procrastinate ;).
Be on the lookout for a letter from Baby New Year with a special gift in your mailbox in the next few days.
Chiropractic: Chronic Pain Reduces Independence Among Seniors.
Compared with older adults who are pain-free, seniors with chronic musculoskeletal pain are more likely to have reduced mobility and a greater risk of falling down. Unfortunately, half of the elderly recruited for this study suffered from chronic musculoskeletal pain. (Note- the whole idea of chiropractic care is to take care of your spine and muscles regularly to prevent chronic pain and loss of mobility when you’re older. You’ll be hearing much more about this in 2015 as our goal is to keep you, our patients, healthy and moving throughout your long, healthy, happy lives!)
Pain Practice, December 2014
Mental Attitude: Belonging to Social Groups is Good for Mental Health.
A new report finds that having a strong identification with a social group can help protect against a person from mental illness. Researchers assessed nearly 3,000 individuals’ identification with family, local community, and social groups. They found that subjectively identifying with at least one social group seems to shield individuals from depression.
Annual Conference of the British Psychological Society’s Division of Clinical Psychology in Glasgow, December 2014
Health Alert: Common Cholesterol Drug Might Raise Risk for Cataracts.
Canadian researchers say their new study indicates that taking a statin medication to lower cholesterol may elevate an individual’s risk of developing cataracts. More specifically, they found that those who took statins for at least a year had about a 27% increased risk of developing cataracts that required surgery compared with people who did not take statins. Lead researcher Dr. G.B. Mancini explains that this study does not prove that statins cause cataracts and that clinical trials are needed to support or refute this association.
Canadian Journal of Cardiology, December 2014
Diet: Red Wine Ingredient Has Anti-Inflammatory Effects.
Resvertrol, a natural substance found in red wine, appears to activate a protein in the body that helps mediate inflammation. Researcher Dr. Andrea Pautz adds, “We now know more precisely how resveratrol inhibits the formation of the inflammatory factors that trigger cardiovascular diseases. This is an important finding in view of the fact that more recent research has shown that cardiovascular diseases are significantly promoted by inflammatory processes in the body.”
Nucleic Acids Research, December 2014
Exercise: Running May Lower Alzheimer’s Death Risk.
New research suggests that running 15 miles (~ 24 km) a week may reduce an individual’s risk of dying from Alzheimer’s disease. The study followed more than 153,000 runners and walkers for an average of almost 12 years. The results indicate that those who ran more than 15.3 miles (~ 24.6 km) a week had a 40% lower risk of Alzheimer’s disease-related mortality. The researchers note that walking can produce a similar protective effect if an individual walks an average of about 30 miles (~ 48 km) per week.
Journal of Alzheimer’s Disease, November 2014
Chiropractic: Back Pain Affects Dentists Too!
Interviews with nearly 400 Brazilian Dentists reveal that back pain is a fairly common complaint among those in the profession, affecting 58.4% of those questioned. The researchers found the following characteristics are associated with musculoskeletal pain complaints among dentists: awkward posture at work, prolonged standing or sitting, strenuous position of the upper limbs, excessive tightening of the hands during clinical treatment, and the use of vibrating tools.
Applied Ergonomics, September 2014
Wellness/Prevention: Be a Smart Patient.
Playing an active role in your health is very important when scheduling a procedure at the doctor’s office or hospital. The American Academy of Orthopaedic Surgeons offers these suggestions: ask questions or tell your doctor you need more information, share complete medical and family history, keep a record of all medications and vitamin supplements, and talk to your provider about learning more about your condition or surgery.
American Academy of Orthopaedic Surgeons, December 2014
Chiropractic: Affects More Than Just the Musculoskeletal System.
Spinal manual therapy (SMT) is a common treatment for musculoskeletal pain, such as neck and back pain. A review of eleven previous studies indicates that SMT initiates a sympathetic nervous system response that can affect the function of multiple body systems. More specifically, the authors of the analysis found statistically significant changes regarding increased skin conductance, decreased skin temperature, decreased pain, and increased upper extremity range of motion following SMT.
Journal of Manipulative and Physiological Therapeutics, November 2014
Mental Attitude: A Purpose in Life is Important for Longevity.
Having a sense of meaning and purpose in your life may do more than just give you focus, it may help you live longer. Researchers interviewed more than 9,000 older adults and found that those who professed having a sense of purpose in life were less likely to die during the eight-year study. Research leader Dr. Andrew Steptoe adds, “[There] are several biological mechanisms that may link well-being to improved health, for example through hormonal changes or reduced blood pressure. Further research is now needed to see if such changes might contribute to the links between well-being and life expectancy in older people.”
Proceedings of the National Academy of Sciences, November 2014
Health Alert: Cigars Contain Harmful Toxins.
Many cigar smokers believe that cigars pose fewer health risks than cigarettes; however, a new report reveals that cigar smokers are exposed to high levels of cancer-causing agents, as well as other toxic substances. Investigators found that cigar smokers had higher levels of cotinine, NNAL, cadmium, and lead in their bodies than people who did not use tobacco. Lead author Dr. Jiping Chen writes, “Cigar smoking exposes users to similar types of harmful and cancer-causing agents as cigarette smoking.” This is alarming as the Centers for Disease Control and Prevention reports that cigar use doubled between 2000 and 2011.
Cancer Epidemiology, Biomarkers & Prevention, November 2014
Diet: Micronutrient Levels in Female College Students.
Blood samples from 308 female college students showed that nearly 44% had below-normal iron levels, 11.3% had low vitamin B12 levels, and nearly 100% had excess folate (vitamin B9) levels. It’s hoped that future research will investigate the food choices and dietary behaviors that may be most responsible for these results.
Nutrients, November 2014
Exercise: Tips to Avoid Over-Training.
Over-training or over-exercising can be counterproductive to achieving your fitness goals. Over-training usually occurs when you do not allow your body to adapt, adjust, and recuperate in response to an exercise training regimen. Signs that you are over-training include decreased performance, increased resting heart rate and blood pressure, increased muscle fatigue, poor sleep, gastro-intestinal disturbances, depression, irritability, apathy, and even low self-esteem. Dr. Adrian Shepard from Butler University suggests the following to avoid over-training: gradually work your way into exercise, ask the staff at your fitness center about how to correctly use the equipment, and ask for a fitness assessment to determine current physical health status and fitness level so appropriate exercises can be recommended and goals can be set.
Butler University, January 2010
Chiropractic: Providers Should Consider Vitamin D for Chronic Musculoskeletal Pain.
Because vitamin D deficiency is very common and has been associated with a myriad of health problems, many Chiropractors recommend vitamin D supplements to their patients as part of a healthy lifestyle. For patients with chronic non-specific musculoskeletal pain, vitamin D supplementation is known to help reduce symptoms and has little-to-no documented side effects.
The Lead South Australia, November 2014
Wellness/Prevention: Epinephrine Injections Save Lives in Schools.
Epinephrine injections are given when an individual is experiencing a life-threatening allergic reaction to an insect sting or food. In the United States, about 15% of school-aged children with food allergies have had an allergic reaction at school, and about one-fourth of epinephrine injections given at schools involved children who didn’t know they had an allergy. Dr. Bryan Martin, vice president of the American College of Allergy, Asthma and Immunology, adds, “Stocking emergency epinephrine is a medical necessity for schools in every state.”
American College of Allergy, Asthma and Immunology, November 2014
As the days get shorter, we all start complaining about how early the sun sets. One thing that we started doing at the office is counting down the days until we hit the winter solstice, when the days start getting longer (December 21). Somehow it helps. So, by my calendar on the wall here as I’m writing this, we have 41 days to go. Hang in there.
Health Alert: No Proof Vitamin D Prevents Development of Type 2 Diabetes.
Previous research has suggested that high levels of vitamin D may protect individuals from developing type 2 diabetes; however, a new study has found no evidence that high levels of vitamin D can prevent type 2 diabetes and that the only proven way to prevent type 2 diabetes is through a combination of diet and exercise. Study author Dr. Nita Forouhi writes, “Our findings suggest that interventions to reduce the risk of type 2 diabetes by increasing concentrations of vitamin D are not currently justified. Observational studies that show a strong and consistent higher risk of type 2 diabetes with lower levels of vitamin D may do so because they have thus far not been able to adequately control for distorting or confounding factors, such as physical activity levels.”
The Lancet Diabetes & Endocrinology, September 2014
Diet: Organic Foods May Offer Greater Health & Safety.
A survey of prior research concludes that organically grown foods are about 48% lower in cadmium than conventionally grown foods. Cadmium is a heavy metal that has become a major cause of vascular disorders, common cancers, osteoporosis, kidney disease, and can damage the reproductive and neurological systems. Researcher Dr. James J. DiNicolantonio adds, “For years, nutritionists and consumers have struggled with the question, ‘is organic really better?’… What analysis of this research reveals is that, due to the serious health impacts of cadmium exposure and the markedly lower levels of [cadmium] in organically grown foods, the long-term consumption of such foods is likely to be notably protective with respect to a wide range of common pathologies.”
British Journal of Nutrition, September 2014
Exercise: Exercise Less Daunting When Focused on Target.
Physiology researchers have found that having your ‘eye on the prize’ makes exercise less of a chore. They found that when walking, individuals who stay focused on a specific target ahead of them feel the distance is shorter and they walk faster towards it. Researcher Dr. Shana Cole writes, “Interventions that train people to keep their ‘eyes on the prize’ may play an important role in health and fitness. When goals appear within reach, and when people move faster and experience exercise as easier, they may be especially motivated to continue exercising. Given the alarming obesity epidemic in America, strategies that encourage or improve exercise may be particularly important for aiding the nationwide effort to combat obesity and promote healthier living.”
Motivation and Emotion, October 2014
Chiropractic: Joint Stiffness Associated with Higher Risk for Disability in Older Population.
Using data provided by 680 seniors (age > 70 years) regarding mobility limitations and joint stiffness upon waking, researchers say that morning joint stiffness more than one body site is associated with a 64% greater risk developing new or worsening mobility problems over the following 18 months. The authors of the study recommend that doctors discuss strategies for improving joint mobility with their patients to prevent or slow the progression of age-related disability.
Journal of the American Geriatrics Society, October 2014
Wellness/Prevention: Living Close to a Highway May Raise Your Blood Pressure.
If you have high blood pressure and you live close to a major highway, you may want to move. According to a new report, participants in a study who lived within 109 yards (~100 meters) of a busy road had a 22% higher risk for developing high blood pressure compared with those who lived at least a half a mile away (~.8 km). Further research is needed to determine if reducing exposure to traffic noise and traffic-related air pollution can reduce a nearby resident’s risk of high blood pressure.
Journal of the American Heart Association, October 2014