Denver Chiropractic Center: Chiropractic: Affects More Than Just the Musculoskeletal System.

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

Dr. Glenn Hyman’s Denver Chiropractic Center- Weekly Health News for You

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

How to beat the short-day blues & this week’s 1-Page Health News. From Dr. Glenn Hyman’s Denver Chiropractic Center

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

Chiropractic: Low Back Pain and Pregnancy.

Questionnaires completed by a sample of 105 women who recently gave birth indicate that low back pain is a sizeable problem for expectant mothers. Of the 105 women surveyed, 67.6% suffered from low back pain during pregnancy. More than half (57.7%) reported that back pain prevented them from performing their daily activities with 77.5% of those women claiming their back pain increased as their pregnancy advanced. Because 93% of these women received no back pain-related treatment, the authors of the study advise health care professionals to be proactive in asking expectant mothers about their back pain.
Journal of Back and Musculoskeletal Rehabilitation, September 2014

Chiropractic: Preteens Have Headaches More Than We Think.

A Swedish study involving 131 students ages 10 to 13 and their parents revealed that nearly 30% of preteens report having neck pain and/or headaches. However, only 6% of parents thought their kids had such symptoms. These symptoms were often related to trauma to the head and neck that parents were not aware of. Investigators also noted that headaches were often made worse by long periods of reading or using a computer. Chiropractors are in a position to educate parents about the high levels of neck pain and headaches among preteens, encourage parents to share their symptoms and causes, teach techniques to prevent headaches when reading and using a computer, and provide effective treatment to address these types of symptoms.
Journal of Manipulative and Physiological Therapeutics, October 2009

Dr. Glenn Hyman’s Denver Chiropractic Center- 90 second post run stretch session

Help prevent back pain, hip pain and knee pain by regularly using these simple stretches! Happy Running.

Dr. Glenn Hyman
Denver Chiropractic Center
303.300.0424

Dr. Glenn Hyman’s Denver Chiropractic Center- kind words from a real patient

Starting last May, I was in ridiculous pain around my neck, shoulders and back. I had no idea why and, being a person who likes to give pain a nice long time to go away on its own, I didn’t seek help.  But I was growing more miserable. Finally, I went in for a massage… and had three more after that, with very little relief. I then went to my primary care doctor who took an x-ray, declared everything “fine,” and gave me Vicodin. I took one of those to help me sleep one night but vowed not to take any more. Still, I was becoming depressed over the pain and my inability to resolve it. I began losing hope.

Finally, I sought your care. And I SWEAR I will never, ever allow myself to suffer like that again because now I know the solution.  In the very first visit, you not only reduced the pain but you also restored my optimism!  I had hope that I could get better!  In just three more visits, the pain was utterly gone. I had my life and spunk back. I could exercise again. I could function comfortably and be the mom/wife/writer/person I wanted to be!

Pain can be so isolating and depressing. I just can’t thank you enough for helping me to emerge from it!

Janale

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

The 1-Page Health News:
 

Mental Attitude: Music Can Make You Feel Powerful.
Northwestern University researchers have found that individuals who listened to music with heavy bass reported higher feelings of power and formed more power-related words in a word-completion task compared with those who listened to music with less bass. Researcher Dennis Hsu writes, “Although significantly more research needs to be done before we can truly begin to understand music’s effects on our psychological experiences, I believe our findings provide initial evidence for the potential strategic use of music, especially in situations where people need to feel empowered.”
Social Psychological & Personality Science, August 2014

Health Alert: Elder Abuse Often Involves Finances.
According to researchers, many older adults have had their money or property stolen or used improperly at some point, and unfortunately, this abuse often occurs at the hands of their relatives. Older people are vulnerable to various forms of abuse, as they are often socially isolated or may be experiencing cognitive decline. Experts warn that doctors, policy makers, and caregivers need to pay more attention to this issue to prevent this form of elderly abuse.
Journal of General Internal Medicine, August 2014

Diet: Avocado Helps Vitamin A Intake.
Consuming a fresh avocado with foods like tomatoes and carrots helps the body more efficiently (from 6 to 12 times, in fact) convert the alpha and beta carotenes found in such produce into vitamin A. Finding ways to decrease vitamin A deficiency in developing countries is important, as it is the most common cause of blindness in such nations.
The Journal of Nutrition, August 2014

Exercise: Water-Based Exercise Bicycle as Good a Land-Based Exercise.
Biking, running, or walking can be difficult and painful for individuals who are overweight, have arthritis, or suffer from other joint issues. A recent study found that people who used an immersible bike in a pool experienced the same exercise-related benefits as those who used a stationary bike on dry land. Considering the number of people who find it difficult to exercise on land, the water option is very promising.
Heart and Stroke Foundation of Canada, October 2012

Chiropractic: Whole Body Vibration Increases Back Pain Risk.
A review of twenty previously published studies regarding the relationship between whole body vibration (WBV) exposure at work and low back pain and sciatica found that employees in jobs with frequent exposure to WBV are more than twice as likely to experience localized or radiating back pain.
International Archives of Occupational and Environmental Health, August 2014

Wellness/Prevention: Exposure to Common Antibacterials Poses Dangers to Fetus.
There is a growing body of evidence that some compounds commonly used in antibacterial soaps, such as triclosan and triclocarban, can cause reproductive and developmental problems in animals and may pose the same risk in humans. Researchers tested urine samples from pregnant women and found triclosan was present in all the samples, while triclocarban was found in 85% of the urine tests. Half of umbilical cord blood samples indicated the presence of triclosan and the presence of triclocarban was also detected but to a lesser degree, meaning that both compounds are capable of transferring from mother to child in utero.
American Chemical Society Annual Meeting, August 2014

 

Dr. Glenn to re-release his first book

I’m currently revising my first book, “33 Days to a Stronger, Leaner, and Better You” for release on Amazon’s Kindle Platform!

The first version was self-published and a hit among my patients. I’m looking forward to making the book more accessible to a wider audience.

Here’s the Table of Contents:

Introduction……………………………………………………………………………………………………………….1

Agenda for Your 33 Day Program……………………………………………………………………………….1

Personal Purpose Worksheet……………………………………………………………………………………..3

The Stronger‐Leaner‐Better FoodSelf‐Test…………………………………………………………………4

The Stronger‐Leaner‐Better Exercise Self‐Test…………………………………………………………….5

The Stronger‐Leaner‐Better Sleep Self‐Test………………………………………………………………..6

The Stronger‐Leaner‐Better Stress Self‐Test……………………………………………………………….7

What Do These ScoresMean?…………………………………………………………………………………….8

Full Week 1 (Days 1-7)……………………………………………………………………………………………….9

Day 1‐ Nutrition‐ Water…………………………………………………………………………………………….10

Day 2‐ Exercise ‐ The 4 Primary Weight Training Exercises…………………………………………..12

Day 3‐ Sleep‐ Start Getting to Bed By 10:00……………………………………………………………….20

Day 4‐ Stress ‐ LearntoBreathe………………………………………………………………………………..23

Day 5‐ StartKeeping a Food Log……………………………………………………………………………….24

Day 6‐ ReviewDay /Victory day /Catchupday………………………………………………………….26

Day 7‐ Take it Easy,Have FunDay,Grocery Shopping…………………………………………………27

Full Week 2 (Days 8-14)…………………………………………………………………………………………..29

Day 8‐ Nutrition‐Getting EnoughQuality Protein……………………………………………………….30

Day 9‐ Exercise‐ Interval Cardio /Fat Loss Training……………………………………………………..34

Day 10‐ Sleep‐ Cut Downto Minimal Caffeine Use and Start Letting Your Adrenals

Recover…………………………………………………………………………………………………………………..36

Day 11‐ Start Yoga /Grocery top‐off…………………………………………………………………………..38

Day 12‐ Take Out Your Food Journal and See ifDairy Products are Bothering You………..43

Day 13‐ ReviewDay /Victory Day /CatchUp Day………………………………………………………..44

Day 14‐ Take it Easy,Have FunDay,Grocery Shopping……………………………………………….45

Full Week 3 (Days 15-21)…………………………………………………………………………………………46

Day 15‐Nutrition‐ Kick the Sugar Habit……………………………………………………………………….47

Day 16‐ Exercise Stronger‐Leaner‐Better Abs /Designing Your OwnExercise Program…49

Day 17‐Sleep‐ The “TV Fast”……………………………………………………………………………………..54

Day 18‐ Stress‐ Address Your Stress Planning Session/Grocery Top‐Off……………………….55

Day 19‐ CatchUp onYour Food Journal /Doesn’t Fruit ContainSugar,Too?………………..58

Day 20‐ ReviewDay /Victory Day /CatchUp Day……………………………………………………….59

Day 21‐ Take it Easy,Have FunDay,Grocery Shopping,Previewof Day22(read before grocery shopping)……………………………………………………………………………………………………60

Full Week 4 (Days 22-28)………………………………………………………………………………………..61

Day 22‐ Nutrition‐Go GlutenFree – The 12DayExperiment…………………………………………62

Day 23‐Exercise ‐ Bodyweight Exercise Program………………………………………………………..64

Day 24‐ Sleep‐ ACheck‐Up for Your Bedroom……………………………………………………………69

Day 25‐Stress‐ HiddenDigestive Problems/Grocery Top‐Off………………………………………71

 

Day 26‐ CatchUp onYour Food Journal / Is Fatthe Boogey Man?……………………………….73

Day 27‐ ReviewDay /Victory Day /CatchUp Day……………………………………………………….74

Day 28‐ Take it Easy,Have FunDay,Grocery Shopping………………………………………………75

The Final Five Days………………………………………………………………………………………………….76

Day 29‐ Take a Look Back at All ThatYou’ve Accomplished&The 90/10Rule………………77

Day 30‐ Supplements: The Good,The Bad,andThe Useless……………………………………….78

Day 31‐ Meet the Kettlebell………………………………………………………………………………………79

Day 32‐Schedule a Sleep‐InWeekend /PlanYour Next Vacation/Grocery Top‐Off……..83

Day 33‐ Where Do YouGo From Here?………………………………………………………………………84

Referencesand Further Reading………………………………………………………………………………85

The Stronger‐Leaner‐Better FoodSelf‐Test……………………………………………………………….88

The Stronger‐Leaner‐Better Exercise Self‐Test………………………………………………………….89

The Stronger‐Leaner‐Better Sleep Self‐Test………………………………………………………………90

The Stronger‐Leaner‐Better Stress Self‐Test……………………………………………………………..91

The Food Logs………………………………………………………………………………………………………….93

Workout Calendar………………………………………………………………………………………………….122

About Dr. Glenn Hyman………………………………………………………………………………………….123

 

Stay tuned for more to come.

Dr. Glenn Hyman’s Denver Chiropractic Center – Race Report, Labor Day Closure & the 1-Page Health News

I think it was Socrates who said, “If you’re a slow mountain biker, and you’re doing an Xterra Triathlon relay, find a fast swimmer and a fast runner, and maybe no on will notice how slow you are.”

 

And this past Sunday I did just that. This year’s Xterra Buffalo Creek relay featured super swimmer Keira Morrell, super runner Kacee Reinisch on the run. And me. On the bike.

 

They were fast, I was slow (but I was almost 7 minutes faster than last year) and let’s just say we didn’t take first place. But we weren’t last either.

 

Happy to have the 20 mile Mountain Bike ride behind me

 

As always, Kacee makes the run look easy.

 
Mental Attitude: Older Adults Sharper in the Morning.
Using functional MRI to monitor brain activity, Canadian researchers have found the minds of older adults to be sharpest in the morning. This findings suggests that the early hours may be the best time for older adults to schedule their most mentally challenging tasks such as doing taxes, taking a driver’s license renewal test, trying a new recipe, or seeing their doctor about a health problem.
Psychology and Aging, August 2014

Health Alert: Emergency Room Closures Affect Surrounding Communities and Patients.
In a first-of-a-kind analysis, researchers have shown that emergency department closures can have a detrimental effect on patient outcomes at nearby hospitals. The researchers found that patients who were admitted to facilities located in the vicinity of an emergency department (ED) that had recently closed experienced a 5% higher risk of dying than patients admitted to hospitals that were not located near a recently closed ED. The risks of dying were even greater for patients with certain conditions such as heart attack (15% higher), stroke (10%) and sepsis (8%). Senior author Dr. Renee Y. Hsia adds, “These results suggest that health systems and policy makers should consider the ripple effect on communities when they regulate ED closures.”
Health Affairs, August 2014

Diet: School Vending-Machine Bans May Not Curb Sugary Drink Consumption.
Experts have found that banning vending machines from schools does not appear to decrease a student’s likelihood of drinking soft drinks during the day if that was the only school food policy change implemented. However, the authors of the study note that a decrease in soda consumption has been observed when schools that ban vending machines also ban the sales of soft drinks in other locations around the school, such as the cafeteria and student store.
PLOS ONE, August 2014

Exercise: Heat Stroke is a Greater Risk for Endurance Runners than a Surprise Heart Condition.
A new study has found that endurance runners are far more likely — ten times more likely, in fact — to die of heat stroke than an unknown heart condition. Senior study author Dr. Sami Viskin explains, “It’s important that clinicians educate runners on the ways to minimize their risk of heat stroke, including allowing 10 to 14 days to adjust to a warm climate, discouraging running if a person is ill or was recently ill, because a pre-existing fever impairs the body’s ability to dissipate additional heat stress, and developing better methods of monitoring body core temperature during physical activity.”
Journal of the American College of Cardiology, July 2014

Chiropractic: Loss of Neck Curve = Neck Pain.
A curvature of the neck of about 31-40 degrees is considered clinically normal. By comparing cervical x-rays of 277 individuals, researches observed that those whose neck curve was 20 degrees or less were more likely to experience neck pain. In fact, those with no curve left in their neck were 18 times more likely to have a cervical complaint than those with neck curvature considered clinically normal. Restoring and maintaining this curvature is a common long-term goal of Chiropractic care.
Journal of Manipulative Physiological Therapeutics, March 2005

 

This weekend, we’ll closed on Friday the 29th (go Buffs!) and Monday September 1. We’ll be back on Tuesday September 2nd. Don’t forget, if you need us, call us 303.300.0424 or reply to this email. Thanks for reading!

 

Dr. Glenn Hyman, Natalie Aceves & Kacee Reinisch