Lifestyle and Your Health

Cancer Researcher Issues Stark Warning

 Dr. Lewis Cantley, a cancer researcher believes a high-sugar diet is very dangerous—in particular to children. First, it’s important to know that the factor that links obesity, diabetes, and cancer is insulin and leptin resistance. Full-blown type 2 diabetes, is now becoming increasingly prevalent in children and teens—something that was virtually unheard of 50 years ago. As Dr. Cantley says, type 2 diabetes is referred to as “late onset diabetes” for the precise reason that it typically didn’t strike until you were in your 60s.

If diabetes at 60 is evidence of a lifetime of higher-than-ideal sugar consumption, then the fact that teenagers are now developing type 2 diabetes tells us that the amount of sugar in the average diet, starting from infancy, is exceptionally high—so high that the ramifications become evident several decades sooner than before! This in turn exponentially increases the child’s risk of developing cancer at some point in his or her life. Dr. Cantley warns:

“This correlation of earlier and earlier type 2 diabetes, that means you now have 20, 30, 40 years of high insulin levels, which could potentially drive the growth of tumors. It really does make us very worried that advances we’re making in treating cancer is going to be completely offset by this dramatic increase in cancers that are associated with diabetes and obesity... The more I learn about it, the more compulsive I become about avoiding sugar.”

Think about it... Sugar used to be available to our ancestors only as fruit or honey—and then only for a few months of the year—compared to today, when fructose (primarily in the form of high fructose corn syrup) is added to virtually all processed foods and drinks; even items you normally would not think of as being high in sugar. Tragically, many infant formulas even contain more than 50 percent sugar! This, I believe, gets your child hooked on sweets virtually from day one, and sets the wheels in motion for metabolic dysfunction.

If you received your fructose only from vegetables and fruits (where it originates) as most people did a century ago, you'd consume about 15 grams per day. Today, the average is 73 grams per day, which is nearly 500 percent higher a dose and your body simply can't tolerate that type of biochemical abuse. Furthermore, in vegetables and fruits, the fructose is mixed in with fiber, vitamins, minerals, enzymes, and beneficial phytonutrients, all of which help moderate the negative metabolic effects.

 Your Lifestyle Will Make or Break Your Health
Unfortunately, processed foods are HUGE business with great profit margins—maximized by designing foods with addictive qualities, through the use of salt, sugar, fat and other secret, proprietary flavor formulas. The food industry as a whole has NO incentive whatsoever to switch to selling and marketing whole foods—unless the market absolutely demands it.

If you want to protect your health, and the health of your family, my most urgent recommendation is to do just that—replace the processed foods with homemade meals, made from scratch using whole ingredients.

To safely and effectively reverse insulin and leptin resistance, you need to:

Avoid, sugar, fructose, grains, and processed foods

Eat a healthful diet of whole foods, ideally organic, and replace the grain carbs with: Large amounts of vegetables, low-to-moderate amount of high quality protein (think organically raised, pastured animals), as much highly quality healthful fat as you can. Good sources include coconut oil, avocados, butter, nuts, and animal fats. Also take a high-quality source of animal-based omega-3 fat, such as krill oil.

To book an appointment with Dr Kelly, call us at 403-347-3261. Family First Chiropractic. 142 Erickson Drive, Red Deer. www.family1stchiro.ca

New Year's Resolution

Getting Fit

New Year’s resolutions tend to resolve around getting healthy. Whether that involves losing weight, starting an exercise program or eating better, all of these resolutions are valid changes to make. However, a lot of people give up on their resolution within a few weeks. (Actually, the most popular date for giving up on resolutions is January 18 for those interested) For those that are genuinely trying to get fit though, here are some steps and tips to get over the tricky first few weeks, where so many people fall off that bandwagon.

1. Warm-Up

We all know that warm-up is important. It’s been beaten into our heads since we’ve been young. However, not everyone understands why the warm-up is so critical and even fewer understand the proper technique. Firstly, a general warm-up of the tissues is recommended for about 5-10 minutes. This can include walking, slow jogging or even jumping jacks. You want to increase blood flow to your muscles and increase your heart rate. Next it is advised that you spend about 10 minutes doing stretching or range of motion exercises similar to the task you are about to perform. This “sports-specific” warm-up should be indicative of the activity and movements you are going to be doing. For example, if you are going to play soccer then sprinting or stop-start exercises would be recommended. You want to make sure your body is gradually warmed up. This will prevent injury and help with performance of the sport.

2. Learn the Proper Technique

If you are starting a new sport, a new workout or using a new machine, make sure you learn how to properly perform the task. Bad habits are hard to break and poor technique can lead to injury and poor results. Make sure that you are being assisted by a professional and build the right muscle memory from the beginning. Don’t worry about sounding “dumb”; think of the embarrassing injury story you’ll be avoiding.

3. Use the Right Equipment

 Make sure you are using the right equipment for your size and ability. Whether this is safety equipment or new gym equipment, be careful to use it appropriately to avoid injury. If you don’t know, ask.

4. Avoid Over-Training

Do NOT do too much, too fast. Motivation is high this time of year, that’s great. However, you want to make sure that your body is capable of the enthusiasm you are bestowing. Start with baby steps and work your way up slowly with both intensity and repetitions. The quickest way to fail at a resolution is to injure yourself. In order to create a maintainable workout regimen, start at a pace you know that you can keep. This will help your body to adapt and will prevent any discouraging pain. Take your rest days! Let your body recover.

5. Cool-down

Everybody now knows to warm-up before a workout. However, the cool-down is often neglected. At this point in the workout, it is crucial to give your body a chance to wind back down and try to cool off. Spend 15 minutes taking a walk or slow jog and stretch those muscles you just used. Static stretching is best to be done during the cool-down instead of the warm-up.

6. Drink Fluids

Make sure you drink plenty of fluids before, during and after physical activity. Despite the fact that it’s cold out, your body still needs to be rehydrated during the workout. Feeling thirsty is a sign that you are already dehydrating, and this can affect both energy level and physical function. Stay hydrated whether you feel thirsty or not.

7. Take Care of Your Body

 Maintaining good muscle and joint range of motion will increase your athletic performance and can help prevent injuries. Joint restrictions and muscle tightness can alter your technique, which can lead to painful sprains and strains. If you do get injured or experience pain that lasts longer than the usual post-workout soreness, see your chiropractor! Treating injuries quickly helps with healing time and can prevent worsening of the problem.

 

 

 

References

 

Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/at-play/fit-tips.aspx

Shoveling and Your Back

Snow Shoveling and Your Back

The winter season brings with it snow that we can enjoy activities such as skiing, snowmobiling, or making snowmen just to name a few. There are also activities that we don’t enjoy so much particularly when the weather is cold such as shoveling snow off our sidewalks and driveways. The weight of the snow and the cold weather can cause back problems and sore muscles.

There are a few things that we can do to help prevent or reduce the stress on our back and bodies when shoveling snow.

-      Stretch lightly before going outside

-      Use a shovel that you can handle easily

-      Don’t lift too much snow

-      Push the snow rather than lifting and carrying the snow

-      Take a break and catch your breath as needed

-      If you have a large area to do, do some now and some later

-      Keep your spine aligned by visiting your friendly chiropractor at our clinic

We are available Monday to Saturday at Family First Chiropractic and Wellness. Call us at 403-347-3261

Boxing Day

Boxing Day Is Hazardous to Your Heart

December 26 is historically one of the most dangerous days of the year for people vulnerable to cardiac problems, including heart attacks, heart failure and arrhythmias.

Apparently the holiday season isn't good for heart health to begin with. A 2004 study found that heart-related deaths increase by nearly 5% during the holidays. Anecdotally however, doctors say that their ERs stay quiet on Christmas Day itself. Then, come December 26, they see a surge of cardiac traffic. A 2008 study found that daily visits to hospitals for heart failure increased by 33% during the four days after Christmas.

 Here are some ways to play it safe with your heart during these holidays:

1. Cut down on the drinking

 The holidays are a time to have fun and be merry. However, more than one alcoholic drink can have consequences. Excessive drinking can trigger atrial fibrillation, which is a form of irregular heartbeat. Atrial fibrillation can increase your odds of suffering from a stroke. So try to keep your alcohol consumption at a reasonable amount.

 2. Reduce the stress

The holidays are a stressful time. Whether it’s money issues, family bickering or demanding company, this time of year can put a huge strain on your heart. Try to plan for the worst and hope for the best! Keep down your blood pressure and your stress levels, so we can all make it through this season.

3. Minimize the overindulgence

It’s probably completely unreasonable to say stop overeating at Christmas. With the excessive holiday parties, the big family dinners and the abundance of treats, most people are inevitably going to overindulge. However, heavy meals, too much salt, and excess alcohol can all exacerbate heart failure. So play it safe this Christmas and try to watch what you eat. Also, listen to your body over the long holiday haul and don't dismiss any discomfort as a by-product of overindulgence.

So here’s to a safe and healthy holidays! Just remember, “you can't keep your New Year’s resolution if you don't live through the holidays."

We are open Monday through Saturday. To book an appointment call us at 403-347-3261.

 

Resources

www.health.com

Massage and Tension Headaches

Massage and Tension Headaches

 

Massage therapy reduces the occurrences of tension headaches. In Live Strong Joe King, MD asserts that many chronic tension headaches can lead to a buildup of collagen fibers where your tendons and ligaments attach to the bones of your head and neck. These fibers do not contract and are hard and stiff. The presence of collagen fibers can result in physical deformity, discomfort, pain, and a decrease in joint function, which can all trigger more tension headaches. Massage can be used to break up the collagen fibers located around your cervical vertebrae, which can alleviate the stress they place on your muscles and joints. Further, massage offers an alternative treatment because it is a non invasive, soothing method to the manage discomfort and prevent further episodes. In my practice I have worked with several clients who experience high levels of suffering from ongoing headaches and migraine episodes and they have all received significant relief from massage sessions.
To book a massage with Dismelly, call us at 403-347-3261, Family First Chiropractic 1452 Erickson Dr Red Deer. www.family1stchiro.ca

 

Myths and Facts of Back Pain

Myths & Facts

 

There is a lot of false information out there with regards to back pain. About 80% of the population suffers from back pain at some point in their lives, but you don’t have to suffer alone.Knowing what to do when you have back pain is important. A sedentary lifestyle, as well as injuries, arthritic changes and aging can all lead to problems. Here are some common myths and facts about back pain and chiropractors.

 Myth: Bed rest is a great treatment for back pain

Fact: At one time, many people believed this to be true. But in fact, bed rest may worsen your back pain unless it is so severe that you cannot move. See a health professional such as a chiropractor about chronic or new back pain.

Myth: Applying heat is recommended for a sore back

Fact: Applying heat may worsen the inflammation of the joint and surrounding muscles and ligaments. Use ice on a sore back instead. The usual recommendation is to ice – use a commercial cold pack, a bag of frozen vegetables, or ice in a dampened towel – for the first three days of acute pain. Limit cold pack treatments to 10 to 15 minutes at a time, and always place a damp towel or cloth between the sore area and the ice.

Myth: Pain is the main indication that something is wrong

Fact: Pain in your back is definitely an indication that something is wrong, especially if the pain is chronic and stops you from doing everyday chores and activities. But you don’t always feel pain in your back when there is a problem. Restricted movement or discomfort in your arms, legs and shoulders are also indications that something’s up with your spine.

Myth: An adjustment  “cracks your back”

Fact: Chiropractors manually adjust your spine to restore function and decrease pain due to abnormal joint function and muscle tightness or spasm. A popping sound sometimes occurs due to air being released when a joint space is opened. Most patients experience immediate relief following an djustment; however, some may expereiecne temporary pain, stiffness or slight swelling.

Myth: You can’t stop going once you start

Fact: Each patient is clinically assessed and provided with a  personalized treatment protocol. Many conditions only require a few treatments. An acute problem such as overdoing it at the gym may respond quickly, while other chronic problems may benefit from a more comprehensive treatment regime. Also, some people find it beneficial to undergo maintenance care in order to feel their best. However, that’s optional and completely patient-directed.

Myth: Chiropractors only work on your back

Fact: Chiropractors are trained to care for all the joints in your body. They can help with injuries to area such as the spine, wrist, shoulders and ankles, as well as conditions such as osteoarthritis, ligament sprains and chronic pain syndrome.

Myth: Chiropractors are not real doctors

Fact: To practice in Canada, chiropractors must complete four years of post-graduate study and 4,200 hours of specialized clinical training. That can be upwards of 8 years of schooling on average for most chiropractors. They are one of a limited number of health professionals entitled to use the designation of “doctor”.

Myth: Neck adjustments can be dangerous

Fact: Adjustment techniques have been researched extensively. Complications are rare and side effects, such as temporary soreness, are usually minor. There are comprehensive clinical practice guidelines that chiropractors refer to when recommending a neck adjustment. Chiropractors are well trained to determine if your problem will respond to chiropractic are or if you require a referral to another healthcare provider.

Myth: You must be referred to a chiropractor by a medical doctor

Fact: Chiropractors are legislated as primary-contact health professionals in every province in Canada. This means that patients can consult them directly. However, chiropractors often work closely with medical doctors, many of whom refer to chiropractors when they believe chiropractic treatment will help alleviate a patient’s condition. Similarly, chiropractors frequently refer to medical doctors when necessary.

So what to do when you have back pain? Have regular spinal check-ups, practice recognized self-care and see a chiropractor.

 To book an appointment with one of our chiropractors call us at 403-347-3261. Family First Chiropractic. www.family1stchiro.ca

 

Resources

Canadian Chiropractic Association. 2013.  http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/healthy-back/myths---facts.aspx

What happens during a CranioSacral Treatment

So, what happens during a CranioSacral therapy treatment?

Before the treatment - If this is your first appointment, we will first work through your medical history and your expectations from this CranioSacral Therapy treatment. You will then lie down comfortably - fully-clothed.If it is a child (under 16) or infant, you may be present during the entire treatment.

I will then use a light touch (about the weight of a nickel), beginning at the feet, to assess where restrictions and other related problems are in your body.  Once this is completed, I continue to work through other parts of your body.

During the treatment - Most people feel a general sense of relaxation (in fact many people fall asleep early in the treatment). Some people also feel heat, cold or a stretching of tissues in particular parts of the body.  The treatment generally lasts about an hour for adults and 30 minutes for infants and children.  This can vary depending on the person.

Following the treatment - Some people report that they feel as if somebody had moved things about in their body. You will normally feel tired after the treatment, but after a short rest and a glass of water, you will be well capable of driving home.

The amount of treatment needed depends on the condition, severity and age of the client.  Some people need as few as one treatment to notice changes.

Jeannette Raskin is located at Family First Chiropractic. To book an appointment with her give us a call at 403-347-3261. 142 Erickson Dr Red Deer. www.family1stchiro.ca