Weekly Health Update
Week of: Monday, November 30th, 2009
Courtsey of:
Dr. Todd P. Sullivan
(703) 912-7822
Mental Attitude: Taking care of you – great ways to self nurture: 1.) Have a cup of your favorite coffee or tea. 2.) Spend time in nature (walk in the sunshine, spend time near the water, cloud watching, or enjoy a sunset) 3.) Get a massage (touch can be very healing). Terri Marshall
Health Alert: MRI Abundance may lead to excess back surgeries! Patients reporting new low back pain are more likely to undergo surgery if treated in an area with a higher than average concentration of MRI machines. This is bad news for patients, as previous studies have found increased surgery rates do not improve patient outcomes. Michelle Brandt, Stanford University Medical Center.
Diet: Unsaturated fats protect the heart! We all need fat in our diet – about 25-35% of our daily calories. Unsaturated fats — like those found in canola, olive, and safflower oils – lower LDL “bad” cholesterol levels and may help raise HDL “good” cholesterol. Saturated fats – like those found in butter and palm oil – and trans fats raise LDL cholesterol. Even good fats have calories, so eat in moderation. Kelly Kwiatkowski
Exercise: Move it! Even 30 minutes of physical activity five days a week (20 minutes three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol – although more exercise is even better. Exercise also helps you maintain an ideal weight, reducing your chance of developing clogged arteries. You don’t have to exercise for 30 minutes straight – you can break it up into 10 minute increments. American Heart Association
Chiropractic: Risk factors for back pain that you can change: 1.) Not getting regular exercise — Doing a job or other activity that requires long periods of sitting, lifting heavy objects, bending or twisting, repetitive motions, or constant vibration. 2.) Smoking — Smokers are more likely than nonsmokers to have low back pain. 3.) Being overweight — Excessive body weight, especially around the waist, may put strain on your back. Being overweight often means being in poor physical condition, wieht weaker muscles and less flexibility. 4.) Poor posture — Slumping or slouching along may not cause low back pain, but after the back has been strained or injured, bad posture can make pain worse. 5.) Stress — Stress is believed to play a major role in low back pain, particulary chronic low back pain. Many people unconsciously tighten their back muscles when they are stressed. Shannon Erstad, MBA/MPH
Wellness/ Prevention: 3 Natural ways to reduce inflammation: 1.) Shrink your waist size — Women with a waist over 35 inches or men over 40 inches, probably have high inflammation. 2.) Get enough sleep – Elderly people with high blood pressure who sleep less than 7.5 hours a night have dramatically elevated chances of having a stroke or heart attack. Other research has shown that too little and too much sleep increases inflammation. The American Academy of Sleep Medicine says most adults need between 7-8 hours of sleep a night. 3.) Reduce stress — High levels of stress hormones can lead to the release of excess inflammatory chemicals. US News & World Report, November 2008
Quote: ”One should eat to live, not live to eat.” Socrates
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