Do It Yourself Body Lotion

SAVE MONEY: DIY BODY LOTION

To combat dry skin and other dermatological problems, people often visit drugstores and buy one product after another, trying to find one that really works -- especially in the winter, when skin gets even drier. But did you know that the best “lotions” may already be in your home?

According to Aimee Masi, MA, a medical aesthetician (a licensed skin-care specialist) in the department of plastic surgery at Loyola University Medical Center in Maywood, Illinois, when it comes to treating common conditions such as dry skin, sunburn, bug bites, rosacea, eczema and even wrinkles, using oils that you already have on hand, or making your own lotions from them, can provide great relief. Besides working very well, they often are far less expensive than lotions that you would buy in the store. The oils are available at supermarkets, health-food stores and drugstores. Below are Masi’s tips on how to use them to make your skin look and feel better…

For dry winter skin. Masi said that using a nickel-sized amount of evening primrose oil, pressed from the seeds of the evening primrose plant, is great for moisturizing the face in cold weather due to its gamma linoleic acid (a beneficial fatty acid) -- and you can use even more if you would like to cover your whole body. According to Masi, it doesn’t feel “heavy” like many lotions do, but it still prevents chapping from windburn and becomes invisible when the skin absorbs it.You can apply it in the morning or at night or both times, if needed. Masi does not recommend using evening primrose oil if you are pregnant because of a possible risk of early uterine contractions. However, data on this is controversial, so consult your doctor.

For sunburn and bug bites (including spider bites!). Any type of olive oil can work very well for relieving the discomfort of sunburns and bug bites because it reduces skin inflammation. That calms the skin, which makes it itch and hurt less and accelerates healing. Use only the amount of oil that you need to lightly cover the affected area, and gently massage it into the skin once a day. If the scent of olive oil reminds you a bit too much of dinner, Masi suggested making your own scented oil. Her favorite: Pour olive oil into a jar containing dried organic chamomile flower buds -- use enough to submerge the buds. The buds are available online and in many health-food stores. Then seal the jar and let it sit for a month in a dark, dry place. Before using the oil, strain out the flower buds, and you will be left with a chamomile-scented oil to use on your skin.

For rosacea. To reduce the severity of flare-ups that leave your cheeks and nose glowing red, you can try evening primrose oil (mentioned above) or hazelnut oil. You can’t cure rosacea (no one knows how to do that), but due to their astringent properties, both oils cleanse and repair damaged skin, prevent dehydration, reduce inflammation, redness and swelling and stimulate skin regrowth. Put a few drops directly onto the face before bed each night and gently massage them into your skin. If you’re wondering if you should mix the two oils, Masi advised not to -- instead, alternate the oils each day, she said. (And talk to your doctor before using evening primrose oil if you’re pregnant.)

To relieve eczema. Many people with eczema find that they can soothe the redness, itching and soreness with plain avocado oil. For the dry, flaky skin that eczema brings, avocado oil can be mixed with brown sugar and used as a gentle scrub. It not only helps moisturize and calm the irritation, but because brown sugar is coarse (but not too abrasive) and contains a form of natural glycolic acid, it exfoliates, so it also helps eliminate the flaking that is part of this condition. Any oil would moisturize, but avocado oil is particularly helpful for eczema patients because it is unusually thick, so it protects the skin better from dehydration. To use: Make a mixture by adding just enough avocado oil to granulated brown sugar to create a grainy paste. You can make a batch that will keep in the refrigerator or in a dark, dry, cool place for several months. Apply to the dry portions of your skin using a gentle, circular massage for a few minutes two to three times per week. Then rinse the skin with lukewarm water and pat dry with a towel. Important: Never scrub over open wounds -- avoid those areas until they are completely closed. And if the scrub is too irritating for your skin, then either use less brown sugar, use the scrub less often or less vigorously or stop using the scrub altogether.

To reduce fine wrinkles. Rubbing a nickel-sized amount of evening primrose oil on your face in the morning and/or evening may help because it is high in antioxidants, which help protect and repair damaged cells that lead to wrinkles -- so it may smooth out your skin. (Talk to your doctor before using it if pregnant.)

For almost all of these skin conditions, Masi said that the oils will provide immediate relief -- except when it comes to smoothing out wrinkles, which could require daily use for a month… so be patient!

Source: 

Aimee Masi, MA, licensed medical aesthetician, department of plastic surgery, Loyola University Medical Center, Maywood, Illinois.

Eat this Fruit to Lower your Cholesterol!

The health tip today in my office is "Say no to Drugs, but what kind?" It talks about how prescription drugs have negative side-effects just like illegal drugs. We have all needed prescriptions at times but we want to be on the least amount possible due to the side effects and because the toxic chemicals in them can damage our nervous system leading to subluxations and more poor health.

If you could eat a fruit that could lower your cholesterol instead of a prescription medication would you be interested? Would you want to know the name of the fruit? Do you think it's some exotic or expensive fruit? Take a look below and find out! :) 

Keeping you Healthy,

Dr. Kiefat 

Sure, statin drugs such as Lipitor and Zocor can be effective in bringing down elevated cholesterol—and, therefore, your risk for heart disease—but these benefits come at a price.
Side effects of these powerful drugs can include raised blood sugar, memory loss and muscle damage.
Seeking a safer, natural solution to at least supplement (if not fully replace) statins, scientists recently looked at the impact of two fruits on cholesterol.
And the results were quite promising—especially for one of the fruits.

TASTES GOOD…LESS CHOLESTEROL

In the study, researchers asked participants to eat a half cup of dried apples or a half cup of dried plums (prunes) each day for a year. The study did not include people who had regularly consumed dried apples or prunes in the past or anyone who was taking cholesterol-lowering drugs. Participants were asked to eat whatever else they typically ate and to exercise the same amount that they normally would. Roughly the same percentage of people in each group—about 82%—complied with all the instructions and completed the study. And the results below are based only on those who complied and completed the study.
Cholesterol levels were checked at the beginning of the study and after three months, six months and 12 months. Results…

• After three months: Those who ate dried apples reduced their total cholesterol by 9% and their LDL “bad” cholesterol by 16%...while those who ate prunes reduced their total cholesterol by only 2.6% and their LDL by just 5%.
• After six months: Those who ate dried apples reduced their numbers even more—their total cholesterol dropped by 13% and their LDL by 24%, compared with levels at the beginning of the study. But the prune group’s levels didn’t change between the three-month mark and the six-month mark.
• After 12 months: The dried-apple group’s results were the same as they were at the six-month mark. The prune group saw a little more improvement at this point—their total cholesterol was 3.5% lower and LDL was 8% lower, compared with levels at the beginning of the study.

In other words, overall, it seems that both dried apples and prunes brought down cholesterol, but dried apples had a stronger effect. Though participants in this study were all women, the researchers believe that the results are likely to apply to men as well.
Though head-to-head fruit versus statin studies haven’t been done, neither fruit is likely to lower cholesterol quite as much as a statin would (depending on the dose, a statin tends to lower LDL by roughly 40% to 60%). But given that they’re natural foods that provide excellent nutrition and no harmful side effects, I think this news is quite encouraging.

THE PECTIN PUNCH

I was curious to find out why these fruits (especially the apples) may have been beneficial. Both dried fruits offer heart-healthy antioxidant and anti-inflammatory protection and are rich in pectin—a dietary fiber that reduces cholesterol, said Bahram H. Arjmandi, PhD, RD, lead investigator of the study. Dried apples helped more, probably, because apples (both dried and fresh) contain an especially high amount of pectin.
In case you’re wondering, dried apples (rather than regular, fresh apples) were studied for the sake of consistency. Since there are significant variations in the chemical composition of fresh fruits, studying dried apples was a more standardized way to measure their effects. But fresh apples, said Dr. Arjmandi, are apt to provide the same cholesterol-lowering benefits as dried apples. To eat an amount of fresh apples that is equal to what the study subjects ate through dried apples (one-half cup), you would need to eat two medium-sized fresh apples per day. To try: Slice fresh apples and dip them in peanut butter…blend some into your lunchtime smoothie…or sprinkle cinnamon on them and eat them as a sweet after-dinner treat.
On the other hand, dried apples are easier to transport and store and they keep much longer—so it’s easy to keep them around for snacking. You can also use dried apples as a garnish and add them to cereal, yogurt, soup or pasta dishes. (Try it!)
If you do so and you also take a statin, said Dr. Arjmandi, continue seeing your doctor to track your cholesterol, because it may turn out that you can reduce your statin dose—and that would be sweet.
Source: Bahram H. Arjmandi, PhD, RD, Margaret A. Sitton Professor, chair, department of nutrition, food, and exercise sciences, director, Center for Advancing Exercise and Nutrition Research on Aging, The Florida State University, Tallahassee. The results of his study were published in Journal of the Academy of Nutrition and Dietetics.

 

Posturing for Wellness: Good Health Begins with Good Posture

I often get the question "why does my back go out of alignment Doc?". I then try to explain how physical, emotional, and chemical stresses overwhelm our bodies and nervous systems and break it down. This following article does a good job explaining where the physical stresses in our daily lives can come from and has many ideas to improve our posture and decrease physical stress. 

Take a look! Dr. K

SOURCE:   The ACA

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Doctors of chiropractic have long emphasized the importance of posture and other lifestyle factors in the body’s ability to function optimally. In a broad sense, good posture can be considered an ongoing battle against bad habits. “The body endures hundreds of insults each day,” says Scott W. Donkin, DC, DACBOH, “but we have the choice of controlling how they affect us. Once destructive habits are identified, people can change, prevent, and relieve both present and future physical problems. The quality of our later years can be enhanced and many physical problems prevented if we understand and deal early on with the underlying issues.” Dr. Donkin is the author of Sitting on the Job. [1]


Lifetime Regimen
What most people don’t know is that the following should be a lifetime regimen-for everyone-and not just when the back hurts. ACA Council on Chiropractic Orthopedics vice president Gary L. Carver, DC, DABCO, says that when they first get up in the morning, “People should use their hands and arms for support to get into a seated position. Next, they should swing their legs to the floor and stand up-using the hinge of the hips, rather than the back.”
But once the body is upright, is it up right? In other words, are the muscles, joints, and skeleton in a balanced posture? Too often, the answer is “no.” “As long as our body is performing, we take it for granted. We don’t concentrate on what we need to do to maintain good posture habits,” says Leo Bronston, DC, DABCO, DACAN, CCSP, and secretary of the ACA Council on Chiropractic Orthopedics. “Generally, we tend to hunch forward when we should be rolling our shoulders back and opening up the chest wall. That is something we need to practice-activating the proper postural muscles. We see many patients who simply don’t know how to achieve a more balanced trunk and neutral spine. Just as we learned to eat with a fork and that became automatic, we can train our muscles for good posture and balance, whether we’re standing, rising from a seated position, or getting out of bed.”


The causes of poor posture are numerous, including subluxations, loss of proprioception, weak muscles, poor eyesight, weight problems, and injuries. In addition, the added weight and pressure of pregnancy can alter the body’s posture. Psychological factors, such as self-esteem and depression, can contribute to poor posture, as well. Once established, poor posture begins a chain reaction throughout the body. For example, it can cause stress on joints, which, especially if the muscles are weak, can cause wear and permanent damage. Eventually, damage to surrounding tissues can lead to more progressive damage beyond the musculoskeletal system to the respiratory, circulatory, and digestive systems. Poor posture can also result from or cause fatigue, which has a debilitating domino effect of its own.
“Fatigue is one of the most common symptoms of poor posture,” Dr. Donkin explains. “To hold the body in a fixed and awkward position consumes a lot of energy, and when people slump forward in their cars or in front of their computers, they become shallow breathers. The body was designed to breathe most efficiently in a good postural position, as when we push in our lower back so that our shoulders align themselves over our hips. In that position, we not only breathe in more air, but we breathe more easily. Seated tasks, which are often visually and mentally demanding, consume a lot of oxygen, so if we’re not getting air in and out at a good rate, then we have an oxygen deficit, which can take the edge off our awareness. Also, when we breathe shallowly, the stroke volume of the heart tends to decrease and overall circulation diminishes. Of course, this is not life threatening, but it does affect awareness and concentration, and the body becomes more fatigued because it is not getting what it needs.”


Time Management Is Key
Dr. Bronston points out that many patients begin the day by lifting children, carrying heavy briefcases and laptops and driving to work. All of these activities harbor potential for injury. The basic rules of lifting and carrying are well known: when lifting, bend the knees, not the back, and let the leg and stomach muscles do the work. When carrying, keep objects close to the body. If carrying on one side of the body, as in the case of purses and packs, switch sides from time to time to achieve a balance. In addition, injuries while lifting or bending can happen more easily when we are in a hurry, which is one reason Dr. Bronston recommends time management.
“We are all so busy. Children are going to any number of events after school, and families seem to be torn in all directions. Without adequate planning, the day becomes more stressful, which can lead to health problems in some individuals,” he says. “Families need to slow down. When lifting children and strapping them into car seats, for example, take the time to put them into the seat. Certainly parents will have to struggle with small children who aren’t being cooperative, so they really need to concentrate on using their leg muscles and trying not to twist the trunk. They need to focus on what they’re doing and try to maintain good posture to recruit the right muscles. Small babies are easier-you can place a baby in a car seat outside of the car, which eliminates all the twisting and reaching.”
Once in the car, parents need to adjust the seat so they can sit firmly against the seat back without having to lean forward or stretch. Buckle the seat belt and shoulder harness, and adjust the headrest so that it supports the center of the back of the head and keeps the back of the head close to the restraint to help prevent whiplash in case of an accident. Keep both hands on the steering wheel, have the knees slightly higher than the pelvis, and pay attention, says Dr. Bronston. “Don’t eat pizza or talk on your cell phone while driving. It’s too distracting. Again, it goes back to time management,” Dr. Bronston adds. “As busy as we are, we feel we have to eat or discuss something on the phone while we are driving. And depending on what we are talking about on the phone, that may raise our stress level. This is certainly not healthy, and it’s an endangerment to others.”


Child-Sized Furniture a Must
Dr. Bronston says that schools are doing better at providing equipment scaled to smaller bodies. “Schools have made significant accommodations for children,” he says. “But in our own households, I don’t believe many of us make those same accommodations. This can be stressful for kids. Furniture, such as chairs and tables, can be too high for them, and children can fall. It’s best to have a smaller table for them to do their work at, rather than force them to use a standard table and chair. If their feet cannot touch the floor, you can always put a stepstool under their feet while they are sitting. Kids have traditionally sat on books, but books can fall over and cause injury.” Another point to keep in mind is that books are uncomfortable for children-or anyone-to sit on.
Dr. Bronston noticed how teachers were constantly bending over to address children at school. “To be honest, I don’t know why teachers don’t all have bad backs,” he adds. “I get down on my knees to talk to the kids. Don’t bend over at the waist. Get down at their level and make eye contact.”


In the Office
For those working in an office setting, counteract the stress and strain of sitting at a desk by taking breaks and alternating tasks that use different muscle groups. Anyone who stares at a computer screen much of the day needs to blink frequently and take time to let the eyes rest-glare and constant focus can cause fatigue and strain. A host of ergonomically correct furniture and equipment-desks, chairs, mouse-keyboard combinations, non-glare monitor screens, polarized lighting to reduce strain, and laptop platforms-are now available to help ease the stresses at work. Roger Russell, MS, DC, FACO, finds the new wireless keyboards a boon to improved posture. “You can work with the keyboard in your lap,” he says, “which is a more natural position than working at a desk.” Dr. Russell is president of the ACA Council on Chiropractic Orthopedics and also holds a Master’s degree in biomechanical trauma.
The workstation should be set up so that everything is handy-phone, mouse, reference materials, reports-to minimize awkward stretching and reaching. When talking on the telephone, use a headset if possible or a speakerphone. If those are not available, hold the receiver in the hand. Never cradle it between head and shoulder.
The monitor needs to be at eye level at a height that allows good neck posture. Forearms, wrists, and hands should be in a straight line. The elbow angle should be at about 90 to 100 degrees, and the keyboard should be as close to the lap as possible. Position the mouse next to the keyboard. When using the keyboard, strike the keys lightly.
Chairs should be adjustable to fit their occupants’ unique bodies and allow them to sit comfortably with the back straight. Thighs should be parallel to the floor, feet flat on the floor, and the back well supported. Slumping can cause long-term problems. Dr. Donkin says armrests work only when they are the right height and width apart for the person. If they are too low, for example, and a person wants to rest his elbows on them, he’ll have to bend his whole body to the side or crouch his body forward in order to reach them. Generally, if a computer keyboard and monitor are positioned properly, armrests are not necessary.
Dr. Russell also cautions against turning the head to one side while working, as typists often do. “We give our clients a list of head and neck range-of-motion exercises they can do every two hours or so,” he says. “These breaks allow them to stop, stretch the arms, stand up, walk around for a few minutes, and get the blood flowing.”
When rising from the desk, use the legs more than the trunk. “Don’t stand up from a seated position using your back muscles, but hinge at the hips,” Dr. Bronston says. “Use your arms for support, and put your weight on your feet. Then, hinge forward at your hips, as though you were going to do a somersault.”


She’s Slumping!
Many times patients are so concerned about their work tasks that they forget about posture. To counteract this,
Dr. Carver uses psychology. “We get them to be detectives. They watch other office workers to see if they’re doing things that might be harmful. Then we get the patients to analyze themselves. We hear some interesting responses from that process. Patients’ posture starts to improve, and the next thing you know, they’re passing the information along to their fellow workers, who also start to improve. That’s nice to see, because a large percentage of people lose work every year due to back-related conditions.”
If the job requires a lot of standing, Dr. Russell recommends a non-fatigue padding for floors to reduce stress. While standing, people should keep the spine straight, bend the knees slightly, change feet frequently, and, if possible, use a footstool to help distribute weight by resting one foot on the stool.


Travel Posture Tips
Work-related travel is a minefield of potential health hazards. For starters, heavy suitcases, laptops, and briefcases can cause serious strain and discomfort. “Travelers should invest in a wheeled suitcase that has a sturdy handle,” advises Dr. Bronston. “And don’t always carry it on one side-take frequent breaks and transfer the weight to the other side. Don’t wait until you are fatigued.”
And don’t try to carry too much. Even wheeled suitcases can cause problems to the neck, shoulders, and lower back when pulled from behind. “When you’re dragging a suitcase, briefcase, and laptop behind you, and you’re weaving through a large crowd of people, it’s very strenuous,” Dr. Carver adds. “And I often see people reaching back behind them to get a briefcase or laptop out of the back seat. It’s much better to get out, open the back door, and reach in.”
Airplane seats are notoriously uncomfortable, and again, the one-size-fits-all attitude lies at the root of the problem. In a recent study Dr. Donkin conducted, 100 women were surveyed. Most were dissatisfied with the seats.
“If you are not the right dimensions for your seat, you’re out of luck. There is no adjustability,” he says. “For people who are taller, the headrest tilts their heads forward. If the forward curve of the backrest doesn’t match your back, you tend to slump. That, plus the relatively long period of time you are in the seat, makes it very strenuous.”
Dr. Donkin has also researched hotel beds and pillows, and gives them low marks for excessive softness. He says many pillows, especially for sleeping on the back, are too thick.


Don’t Tough It Out
Construction and other manual labor occupations put different stresses and strains on the body. Problems are exacerbated by a pervasive “tough-guy” attitude that leads to trouble when, for example, a worker decides to carry a load in one trip when he should do it in two or three. The same attitude can cause problems when a laborer won’t ask for help when lifting heavy objects. To get off to the right start, manual laborers should start with warm-up exercises similar to those performed before sports activity, though Dr. Russell finds this is a difficult group to convince because many of them believe that their work gets them into good shape.
“They have this blanket misconception that when they do heavy manual labor, they are essentially working out. I always tell them, ‘You’re not working your body out. You’re repetitively stressing your body.’ They need to do specific exercises. For example, if they do a lot of lifting, they need exercises to keep their stomach, trunk, and back muscles strong. Even if they are lifting correctly, they should be doing supplemental exercises and stretches to lessen the chances of suffering an injury.”
Other problems arise in factory and assembly-line settings where, with feet planted firmly in one position, workers are twisting and turning their shoulders and hips, which can lead to repetitive-motion injuries. “We have a rule: ‘Your nose and your toes should face your work,’” Dr. Carver adds. “It takes just half a second to turn those feet and get yourself lined up correctly. Something that simple can really make a difference in activities and help eliminate fatigue and stress factors.”


Wellness Goal
Good posture is but one component in a healthy lifestyle. Exercising, getting a good night’s sleep, drinking plenty of water, and eating a nutritious diet augmented by nutritional supplements contribute not only to health but to the ability to heal after injury.
“People with a healthy lifestyle heal so much faster than sedentary, obese individuals,” Dr. Russell says. “Also, other factors, such as high blood pressure, tobacco, recreational drugs, and excessive alcohol, all contribute to problems.”
Dr. Bronston stresses the importance of nutritional supplements, especially calcium and vitamins, for maintaining healthy frame and posture. “Most people don’t realize that bone strength is only built through the first two to three decades of their lives, and it decreases after that,” he explains. “There are studies that show that the healthier you can build that frame early on, the longer you’ll retain it. You will lose some, but you’ll have reserves, and a healthy lifestyle can help retain bone density longer.”
Exercise is essential, not only for its cardiovascular benefits but also to develop and maintain flexibility. “You can avoid a lot of injuries if you’re flexible,” says Dr. Russell, who has a black belt in kenpo karate. “Most injuries result from tight, contracted muscles. I like to get everybody on a good stretching regimen that can take as little as 10 to 15 minutes after work.”


Stretch and Strengthen
Dr. Russell gives out exercise handouts, based on the regions where strengthening and stretching are needed. He has developed handouts for approximately 30 conditions, each featuring a brief explanation in layman’s terms, exercises, supplements that may help, and other helpful information.
“One side of the exercise sheet has stretching exercises. The other has strengthening exercises,” he says. “I like patients to do the stretching daily and the strengthening three times a week. People really appreciate the stretching and strengthening program because they understand that if they will continue it, they will help themselves get over this injury and help prevent subsequent injuries. I’m very conservative, and I try to get people out from under my care as quickly as possible. These handouts are something they can look at even when they’re not in the office, and they serve as a reminder of what they need to be doing on their own.”


Patient Compliance
Mark Sanna, DC, president of Breakthrough Coaching, believes doctors can develop techniques to help patients make important lifestyle changes.
Doctors of chiropractic provide the feedback loop of accountability, he explains. “Human beings seem to hate change. We can’t create long-term changes in our patients’ structure and biomechanics if they continually undo all of the good that we have done in the office. It is human nature to return to familiar habits in the home environment, even though those habits may be the cause of the problem to begin with. If a patient can adopt a new behavior for 30 days, the likelihood of that behavior becoming a habit increases exponentially. Patients who remain under care past four weeks of care-past 30 days-are very likely to complete the entire program recommended to them. Doctors should seek to reinforce their biomechanic and ergonomic instructions frequently during that period. This means telling patients that they will be checking on them. Audiovisual aids, such as illustrated handouts, videos, and one-on-one instruction, should also play a dominant role during this period.
“Letting patients know that the odds favor their condition returning unless they comply with the doctor’s instructions during the initial phases of care also increases compliance. No one wants to waste his or her time, energy, and finances correcting a problem that will only be solved temporarily. Share with your patients your desire for the most cost-effective and permanent solution to their problems-creating a lifetime habit of excellent spinal health.”


“Melt Them!”
Furniture is bad for posture if it is too soft and/or does not fit. Dr. Donkin researched recliners for Smart Money magazine and found that while they are comfortable, most are not supportive. “They encourage a forward slumping position and a backward curvature of the lumbar spine,” he says. “Find a chair that supports good body position and is comfortable. Cushions on couches are often too soft. We need to change the density of the foam and use pillows or add-on devices to complement the natural curve of the lower back.” What about those cheap molded plastic chairs? “Melt them!” he says. “There’s no give in the plastic. They’re very uncomfortable. There’s no good interface between the chair and the body.”


After-Work Activities
After-work activities, such as housework, lawn work, and gardening, can also cause problems. A few tips from the doctors include:

• Do some warm-up exercises before beginning.
  
  
• Don’t lock the legs.
  
  
• Use the waist as a hinge joint and get the whole body working together. Never bend from the waist.
  
  
• Avoid reaching or get onto your hands and knees so that the reach is supported.
  
  
• Use knee pads.
  
  
• Make sure tools, such as mops, brooms, shovels, and hoes, have sufficiently long handles (use handle extenders, if necessary). When using tools, stand straight with the legs offering support.
  
  
• When moving to the side, step in that direction rather than twisting the body.
  
  
• Tackle house and garden work in smaller sessions, rather than all-day marathons.
  
  
• Use self-propelled vacuum cleaners and lawn mowers.
  
  
• Take frequent breaks.
  
  
• Don’t rush.

Remember the Hamstrings
Dr. Russell also advises his patients to take care of the often-overlooked hamstrings. They tend to shorten without exercise, and there are no everyday activities that strengthen them. “If the quads are toned and the hamstrings are not, the hamstrings will pull. It’s the same with the rotator cuff in the shoulder. When people lift weights, they do bench presses to get their chests big, but they neglect the rotator cuff and end up with insufficiency problems. If you look at them, you’ll notice that their shoulders are often hunched forward, and their hands are more in a coronal plane. Normally, the hand should just be at the side with the palm at sagittal plane.”


Strive for Balance
Dr. Donkin believes a patient who pays attention to proper posture and lifestyle can be saved from the debilitating “dowager’s hump” that is often erroneously attributed to “natural aging.” “That’s how we’re accustomed to seeing people age, but it is more a product of habit than destiny,” he says. “I’m continually amazed at the work of engineering and the art of movement that the human body is able to accomplish. The body has an inherent mechanism-the principle of balance-that works with gravity rather than having gravity work against it. For example, the spine has seven cervical vertebrae and five lumbar vertebrae with a lorthotic curve, for a total of 12. And there are 12 thoracic vertebrae that have a kythotic curve. That’s a balanced position that is relatively effortless. If, however, you break that balance, then a set of dynamics takes place that requires energy to maintain. If we look at how much of our day is spent in an out-of-balance position-standing, sitting, sleeping-we will find that as little as one percent of our day is in a truly balanced position. That’s why what we typically call natural aging seems inevitable. But it is not. If we can keep our eye on how it is that the body moves and works naturally in accordance with the laws of nature and the way it was engineered, we will have the keys to healthy longevity. As doctors of chiropractic, we face a rather daunting task, but also a huge opportunity. If we can help people understand the true mechanisms of how the body is built to perpetuate itself, and that it can have a long and very healthy life, then we can add a new dimension to our practice.”

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Reference
1. Donkin SW. Sitting on the Job, Houghton Mifflin, Boston, Massachusetts. 1990.
For more information on ergonomic furniture, the following may be of interest:

• www.3M/ergonomics   (offers a wide variety of ergonomically designed items for the office)
  
  
  
• www.kidstation.com   (for ergonomically correct and adjustable chairs, desks, printer stands)
  
  
  
• www.relaxtheback.com   (back and neck support furniture for the office, bedroom, travel, health and wellness)
  
  
  
• www.stokkeusa.com   (offers ergonomically designed furniture for children, adults, offices and public areas)
  
  
  
• www.healthyback.com   (offers ergonomic items to support the back/neck while sitting, working, sleeping, relaxing) 

Reduce Calories for Your Heart's Sake

With the all holiday goodies and parties this time of year it is good to try to remember to try to keep the eating under control "for your hearts sake!" Dr. K

For decades, health professionals have believed that those who eat less tend to live longer, and a study recently released from the University of Wisconsin offers even more support for this belief. Researchers measured how caloric intake affects heart function and came to the conclusion that less food could possibly result in a healthier heart. "Based on our finding, it appears that if people reduce their current calorie intake between 20 and 40%, even starting in middle age, they may delay the development of heart disease or possibly even prevent it," according to professor of genetics Tomas Prolla, PhD. When hearts get older, the cells change their source of energy from fat molecules to carbohydrate molecules. Carbohydrate molecules are burned at a faster rate, which leaves the heart with less energy to perform its functions. In effect, the heart becomes stressed out - the first step of heart failure. But, when Prolla's team reduced the caloric intake of mice, the change in energy sources was seen less than those who maintained a normal caloric intake.

Allison, David B., Brand, Jaap, Lee, Cheol-Koo, Prolla, Tomas A., Weindruch, Richard. (2002) Transcriptional profiles associated with aging and middle age-onset caloric restriction in mouse hearts. PNAS 99: 14988-14993.

Tea causes Cancer?

We all have probably heard tea is good for us right? Well this next article suggest maybe not!
Keeping you Healthy,
Dr. K

A Cup of Hot Tea Is Good for You -- Or Is It?

Sitting down with a nice cup of hot tea feels positively virtuous these days. Every time we glance up at the evening news, there’s been another scientist telling us how good tea is for our health -- it’s those antioxidants! But now here comes another study with a decidedly different take -- tea can be dangerous... and the danger is cancer.

Tea? Cancer? Really? The study being reported found that drinking hot tea seems to be the reason people in a certain area of northern Iran have one of the world’s highest rates of esophageal squamous cell carcinoma, an often deadly form of the disease. For the study, published in the online edition of BMJ (formerly the British Medical Journal), researchers interviewed 300 people with esophageal cancer and 571 of their healthy neighbors. All had similar backgrounds and habits -- including regular tea drinking. The difference? Compared with those who drank their tea warm or lukewarm, people who drank their tea "very hot" were eight times as likely to develop cancer, and those who drank it "hot" were twice as likely. In other words, it seemed that the culprit might not be the tea -- but the temperature. Well, I thought, maybe there’s hope yet for us tea drinkers.

The Clearest Risk Factor

As we go to the study author, Farhad Islami, MD, PhD, at the International Agency for Research on Cancer in Lyon, France, we learn more. He says that this particular group of Iranians were at otherwise low risk for esophageal squamous cell cancer -- very few smoked and most did not drink alcohol, two very significant risk factors for that disease. The study showed that tea drinking was a common habit among all subpopulations in the region (a total of 48,500 people) and that approximately 25% of the people there drink their tea at the hottest level -- about 149°F or higher. This was verified later when researchers actually measured the temperature. ("Hot" was considered to be 149°F to 158°F... and "very hot," above 158°F.) Although researchers aren’t sure why this is a problem, they believe that the heat may trigger inflammatory processes that stimulate potentially carcinogenic compounds in the esophageal mucous membranes. Perhaps even more likely, Dr. Islami says, is the fact that high heat can damage the esophageal lining, making it less able to protect itself against carcinogens coming in from the outside world.

Okay Then, What About Coffee?

America, of course, is a land of coffee drinkers, many of whom like their brew piping hot. Based on what the tea study tells us, is there reason to worry about coffee, too? Dr. Islami says it is important to note that the type of esophageal cancer most common in the West -- adenocarcinoma of the esophagus -- is not the same as squamous cell carcinoma, which is the most common type of esophageal cancer in Iran and worldwide. Furthermore, while a few reports suggest that other hot beverages, including coffee, might increase esophageal cancer risk, there is little research on hot coffee specifically. So we do need more studies. In the meantime, Dr. Islami speaks to common sense. "If the issue is damage to the esophageal lining, it would be safer if people do not drink very hot coffee or tea," he says. It takes only a few minutes or so to allow your hot beverage of choice -- coffee or tea -- to cool to 140°F and into the safety zone.

Source(s):  Farhad Islami, MD, PhD, research fellow, International Agency for Research on Cancer, Lyon, France.

Chiropratic and Diabetes

What does your brain and nervous system have to do with your health? Everything! Here is a study showing how Chiropractic can help your body to function better! Enjoy, Dr. K
Chiropractic and diabetes - The connection between blood sugar and the spine Friday, April 13, 2012 by: Healthy Times Newspaper

(NaturalNews) The possibility for chiropractic care to help people with diabetes is an up and coming area of research, and it is an important one. Roughly one out of every three men and two out of every five women born in the year 2000 will suffer from diabetes in their lifetime.
Research points to evidence that chiropractic care may make a valuable contribution to a wellness protocol that helps those diagnosed with diabetes. Diabetes is the fifth deadliest disease in the United States and a growing epidemic worldwide, so help is desperately needed!
The average person may not recognize how diabetes and chiropractic are connected. What does the back have to do with blood sugar? Often, an electrician understands this faster than most people. Interfere with the current flowing through the wires and the appliances or areas of the house lose normal function or might even catch fire.
If the nerve supply from the upper neck or middle back (the two areas that supply the pancreas) are disturbed, pancreatic function suffers; maybe in it's ability to produce enzymes to digest proteins, fats and carbohydrates, or maybe insulin production, or both. Blood sugar and digestion become unbalanced, resulting in either in diabetes or hypoglycemia.

Studies suggest a chiropractic-spine-nerve-blood sugar connection

A study published in the Journal of Vertebral Subluxation Research illustrated the positive effects of chiropractic when used as part of an integrative treatment for adult onset diabetes diagnosed by a medical doctor. Along with chiropractic care, the patient also received nutritional and exercise guidance.
After one month of being on the program, the patient's glucose blood and urine levels normalized and remained stable. His medical doctor, who monitored his progress, said the patient would not need insulin if the condition remained stable.

Canada is currently leading the research effort
The National Post reported: "DIABETES BREAKTHROUGH: In a discovery that has stunned even those behind it, scientists at a Toronto hospital say they have proof the body's nervous system helps trigger diabetes, opening the door to a potential near-cure of the disease that affects millions of Canadians. Diabetic mice became healthy virtually overnight after researchers injected a substance to counteract the effect of malfunctioning pain neurons in the pancreas.
'I couldn't believe it,' said Dr. Michael Salter, a pain expert at the Hospital for Sick Children. 'Mice with diabetes suddenly didn't have diabetes any more.' The excitement of the team from Sick Kids, whose work is being published today in the journal Cell, is almost palpable.
A recent case study published in the November 2011 edition of the Journal of Pediatric, Maternal, & Family Health documents a case of a four-year-old child who had terrific results stabilizing her blood sugar through chiropractic care. The patient was diagnosed with spinal subluxation in the upper cervical region. She began chiropractic care and was seen a total of 24 times over a two-month period. During this two-month period, she experienced a decrease in hemoglobin A1C from 7.2 percent to 6..5 percent. She also decreased the amount of insulin used from 15 units to 11 units per day.
These results are quite remarkable because the literature states that intensive medical treatment of type I diabetes often does not succeed in lowering A1C levels under 7.0 percent. Chiropractic care works by optimizing the neural connections throughout the body. This enhanced brain-body connection works to better coordinate immunity and hormone function throughout the body.
Article contributed by Murray Galbraith, D.C., of Galbraith Chiropractic.

Foods That Fight Memory Loss

 None of us want to slowly lose our memory right? Wellness Chiropractic is focused the health of your on Central Nervous System which is the Brain and Spinal cord! Here's a great article that talks about foods that fight memory loss! Enjoy! Dr. K

 

There’s a new way to potentially prevent Alzheimer’s—a disease that we know frustratingly little about—and it’s not some exotic, expensive or potentially dangerous drug. It’s actually an affordable, natural component that’s found in everyday foods. For the first time, there’s a human study that confirms an association between dietary choline, an amino acid found in eggs and some other foods, and better cognitive performance. The study, from Boston University School of Medicine, appeared in the November 2011 issue of theAmerican Journal of Clinical Nutrition.

BRAIN BOOSTER

Researchers investigated the dietary habits of 744 women and 647 men ranging from 36 to 83 years of age. None had dementia when the study started. In the early 1990s and then again between 1998 and 2001, participants filled out a questionnaire about their diets—they were asked how often they had eaten particular foods in the past year. After the second questionnaire was given, the researchers performed neuropsychological tests to evaluate the participants’ cognitive skills, including verbal memory (remembering a story) and visual memory (remembering images). They also did MRI brain scans to see if there were any tell-tale lesions in the white matter areas called white-matter hyperintensities (WMH). WMH in the brain is considered a marker of vascular disease and is strongly associated with cognitive impairments that precede Alzheimer’s disease.

The results: First, this study demonstrated that people who were currently eating the most choline performed better on tests of verbal and visual memory, compared with those who currently had the lowest choline intake. Researchers also found that those who had eaten the highest amounts of choline years earlier (as demonstrated by the first questionnaire) were more likely to have little or no WMH. In other words, eating lots of choline may make your memory sharper, and it also may reduce the risk for damage to the brain and even Alzheimer’s disease.

HOW THE NUTRIENT PROTECTS YOUR NOGGIN

To learn more, we go to study coauthor Rhoda Au, PhD, associate professor of neurology at Boston University. Dr. Au emphasized that this is an observational study, so it doesn’t prove cause and effect, but it does show a link between choline and memory. Why? Choline’s crucial contribution to cognition, said Dr. Au, may be as a building block for a neurotransmitter called acetylcholine, which is known to help transmit information between neurons faster.

DIET “DOs”

How much choline do you need each day? The recommendation from the Institute of Medicine for men is a daily intake of 550 mg and for women, 425 mg. The richest food sources are…

• 3.5 ounces of beef liver—430 mg
• One large egg—126 mg
• 3.5 ounces of salmon—91 mg
• 3.5 ounces (just under one-half cup) of broccoli, Brussels sprouts, cauliflower or navy beans—approximately 40 mg.

Other sources of choline include cod, almonds, tofu, milk and peanut butter.

Supplements of choline are available, but high doses (more than 3,500 mg per day for adults over age 18, according to Institute of Medicine) can cause symptoms like vomiting and excessive sweating. So if you want to take a supplement, talk to your doctor first—discuss how much you eat in your diet already so you can figure out whether (and what amount of) a supplement is necessary.

What’s so exciting about this research, in my view, is that while most studies concerning dementia are performed with people who already show signs of it, this study set out to investigate what people can do that might prevent dementia—and the choline connection seems promising. It’s so easy to get more choline in our diets—it’s in our refrigerators right now!

Source: Rhoda Au, PhD, associate professor of neurology, Boston University School of Medicine, and director of neuropsychology, Framingham Heart Study.

SLEEP LATE TO RESTORE BRAIN POWER

Oh boy, do I have good news to share!

Evidence demonstrates that sleeping in on the weekend is a smart idea after a tough week at work (or anywhere else). I’ve been known to sleep late myself on occasion, but always with a twinge of guilt, since we’re told that it’s better to go to sleep and get up at the same time every day. But juggling my job, kids, household tasks and other requirements all week sometimes leaves me weary and sleep-deprived by Friday afternoon -- and I bet you know exactly how I feel.

Americans have a sleep debt that makes the national budget deficit look minor, warns Matthew Edlund, MD, MOH, an expert on rest, biological clocks, performance and sleep based in Sarasota, Florida, and author of the new book, The Power of Rest. Sleep is as important to health as food and water, and we should stop feeling guilty for allotting time for our bodies to rest, recharge and regenerate, he said.

Here’s Proof...

At the University of Pennsylvania School of Medicine, researchers conducted a study of the effect of sleep deprivation on the brain power of 159 healthy adults aged 22 to 45. A control group of 17 spent 12 consecutive days in the sleep lab -- 10 hours in bed each night for seven nights -- while the others spent 10 hours in bed for the first two nights, then were in bed only from 4 a.m. to 8 a.m. for five consecutive nights. Next, this group was assigned randomized amounts of recovery sleep, up to 10 hours per night.

All participants completed 30-minute computerized tests to assess their levels of alertness and neurobehavior performance every two hours while awake -- and no one will be surprised to learn that in comparison with those who had adequate sleep, people with restricted sleep experienced:

• Impaired alertness
• Shortened attention span
• Reduced reaction time.

Why You Need a Vacation

But here’s the happy finding: Normal function (alertness and performance, as above) was restored in sleep-deprived participants after just one solid night of recovery sleep -- 10 hours, or the equivalent of squeezing in extra shut-eye on Saturday morning after a long week. (The more recovery sleep, the higher the scores.) In contrast, participants whose sleep continued to be restricted to an average of four to six hours per night performed poorly on tests and continued to get worse as their restricted sleep continued. Researchers also warned that even 10 hours of sleep in one night is not enough to bounce back if you continually push yourself too hard and burn the candle at both ends. Dr. Edlund said that, in fact, many studies have shown that even a few weeks of normal sleep won’t make up for a longtime habit of sleep deprivation -- and he added that nowadays people rarely know what it’s like to feel fully rested. In that case, it is likely to take more than a day -- think many weeks, and that’s only if you don’t go back to your old ways -- to get back to par... which is why we need to take vacations!

These results were published in the August 2010 issue of the journal Sleep.

Just as we don’t expect our bodies to function without adequate nutrition, we can’t expect to feel fully fueled and alert without sufficient sleep, Dr. Edlund says. The best scenario, of course, is to not allow yourself to become sleep-deprived in the first place -- but this is not always possible. Most people require seven or eight hours a night to be at their best the next day. But when that doesn’t happen, we now know that you can get tremendous benefit from snoozing a little longer even for just one morning. It gives your brain time to recover and reboot -- you’ll be more focused, productive and energetic as a result.

How Water Cures What Ails You

We all know the benefits of drinking water and with New Years resolutions happening now I thought this article on the benefits of hydrotherapy may show you another way to be healthier using water besides drinking it! Watching your back, Dr. K

Hydrotherapy can help with everything from easing the symptoms of arthritis and side effects of chemotherapy. These treatments are best performed under the watchful eye of an expert. However, individuals can use hydrotherapy to help with fevers, stress relief and detoxification.

HOW IT WORKS

Hydrotherapy has been used in all cultures since the beginning of civilization. Sometimes warm or hot water is used in hydrotherapy, other times cold... while alternating hot and cold has an especially intense impact on the body internally.
Heat calms and soothes, quieting the body, explains Dr. Kruzel. When you are anxious and your muscles are tense and tight, a hot shower or bath (I like to add Epsom salts and lavender) is just what the doctor ordered. This technique has worked wonders. In contrast, cold energizes and stimulates. When you are overtired and dragging, try a warm shower or bath followed by a short, cold rinse for a quick burst of energy.
According to Dr. Kruzel, hydrotherapy has a number of specific physiological effects on the body, depending on the type of therapy. It can...

• Stimulate circulation, ease digestion problems and thyroid function.

• Increase blood and oxygen flow.

• Boost white blood cell count and enhance immunity.

• Calm the central nervous system, easing anxiety, tension and insomnia.

• Loosen tight muscles.

• Kick temperature up a half degree or more.

HOW IT'S USED

Hydrotherapy comes in many forms. We're all familiar with hot baths and cold showers, but there are also sitz baths (baths taken in a sitting position that cover the hips and buttocks), foot baths, hot and cold compresses, steam inhalation, whirlpools, saunas and more. Here are Dr. Kruzel's favorite do-it-yourself techniques...

• Reduce congestion associated with colds and flu. Try a home steam treatment. Inhaling steam helps loosen secretions, thus reducing congestion. Simply fill a third of a bowl with hot water, pull a towel over your head and inhale the steam for several minutes. (Some people like to add a drop or two of an essential oil such as eucalyptus to the water.) Warm compresses with Epsom salts can also help sinuses drain.

• Melt away stress. Soak in a hot bath, or better yet a whirlpool, which has a massage-like effect. You might want to add soothing herbs to your bath, including lavender and chamomile.

• Sooth sore feet. Add a tablespoon of Epsom salts and three to five drops of your favorite essential oil to a bowl of hot water. Soak feet for five to 15 minutes.

• Sweat out metabolic wastes. After your workout at the gym, visit the sauna or steam room for 15 to 20 minutes. To prevent overheating, wipe your face and neck frequently with a cold, wet washcloth. Also: See precautions below.

For upper respiratory infections (URIs) and fever: Wet a T-shirt and socks with cold water, and wring as much water out of them as possible. Next take a warm shower, and afterward don the T-shirt and socks. Cover with a dry, warm sweat shirt and a dry pair of sweat socks, and climb into bed. Sounds uncomfortable, but Dr. Kruzel assures me that it calms the nervous system, and causes the fever to spike and then break. Note: This treatment should be supervised initially by a health-care professional.
More fever relief: Wet a towel with cold water, and wring it out. Wrap the towel around the base of the skull and neck. This cools blood going to the brain. Try dunking your feet in ice water for only a minute and toweling dry. This can draw circulation down away from the head. Alternatively, just take a cool bath.

A FEW SIMPLE PRECAUTIONS

If you want to utilize hydrotherapy as part of a regular treatment plan and want specific guidance, Dr. Kruzel recommends that you seek the care of a naturopathic doctor (ND). Other simple precautions to follow are...

• If you are pregnant or have abnormal blood pressure or heart disease, do not use saunas or steam baths.

• If you have diabetes, do not apply hot applications to the legs or feet as you may not be able to have accurate temperature sensation in the limbs.

• Do not use cold applications if you suffer from Raynaud's syndrome (a condition that causes parts of the body -- such as the fingers and toes -- to feel numb in response to cool temperatures or stress).

• The very young and the very old should avoid extended hot treatments. And -- those with heart problems, MS and pregnant people should do these treatments under the care of a physician.

Anyone who has ever luxuriated in a hot bath or soaked in a whirlpool is already aware of the symptomatic benefits of water therapy!

Make your own Vitamin Water!

Here's one you might like! How to make your own Vitamin Water! - Dr. K.

The Easiest, Cheapest, Safest Flu Fighter: Vitamin C

This year, there’s even more fretting than usual about how best to fight flu, thanks to the questions and concerns surrounding H1N1. But there’s one time-tested approach that seems to be overlooked... a sure-fire flu-fighting strategy that has long been embraced by both the natural and mainstream medical communities as an effective immune booster. It’s safe and inexpensive and even tastes good enough that children don’t object. What is it? Good old vitamin C. let us go to Daily Health News contributing medical editor Andrew Rubman, ND, to tell us why this simple and classic strategy can be so effective at fighting off flu.

Strengthen Immunity the Natural Way

In understanding how flu spreads, it’s critical to remember that most people will be exposed to a flu virus this season, observes Dr. Rubman. Whether or not you succumb depends in large part on the integrity of your immune system. If you are in robust health -- if you eat well, get a proper balance of rest and exercise, manage stress in a positive fashion and practice good hygiene -- the odds are better that you will successfully stave off microbial invaders. Where does vitamin C fit in? It provides some extra-strength protection, particularly important this worrisome season. According to Dr. Rubman, this nutrient is one of the most important for human function, and it’s also one of the most thoroughly studied. He believes it protects the body from cold and flu viruses more effectively than other supplements and medications because of its ability to build immunity, attack disease-causing organisms, reduce congestion, and strengthen cells and tissue. It does all this by fortifying two particular functions...

• Collagen construction and maintenance. Vitamin C supports collagen, a vital protein that strengthens the cell walls of the body’s circulatory system. Intact collagen protects the resiliency of tissue in the respiratory and digestive tract, repelling infiltration by dangerous germs. Healthier tissue is less likely to be vulnerable to infection.

• Antioxidant protection. Vitamin C also is a powerful antioxidant that quenches reactive oxygen species and prevents cell damage from free radical molecules. Vitamin C renders mucous membranes and underlying tissue less vulnerable to penetration and replication of the virus. Some research suggests that it reduces the duration and severity of colds.

How Much to Take?

Generally speaking, the more debilitated you are, the more vitamin C you need, notes Dr. Rubman. Cautioning that this should never be done without a physician’s oversight, he told me that he sometimes prescribes 3,500 mg to 4,000 mg vitamin C daily to his patients for prevention. (Ask your health care provider about the most effective course for you.)

For those who already have chills, aches, fever or other telltale signs of the flu, a physician trained in the use of nutritional supplements may go even further, and prescribe doses as high as 7,000 mg to 8,000 mg a day until symptoms abate. Be aware though that doses over 2,000 mg/day can cause stomach upset, diarrhea or other acute symptoms. Dr. Rubman says this is one of the reasons it is so important to take this and other supplements under medical supervision. Also if you are taking large doses, ask your doctor whether it’s best to taper off gradually when you feel better, rather than stop all at once.

Make Your Own Vitamin Water

To make it easy to get your vitamin C, Dr. Rubman suggests that you make your own "vitamin water." What you make at home is far superior to most products available commercially, which are often adulterated with sugar or other additives. Buy vitamin C as ascorbic acid (not mineral ascorbate or ester C) in bulk powder form, which is as effective as, but less expensive than, tablets. Depending on whether your objective is prevention or treatment, dissolve the appropriate amount of vitamin C in one quart of a 50/50 juice/water mix. This will retain its potency a week or more if refrigerated. Dr. Rubman told me that his favorite recipe is to use four teaspoons per quart of Eclectic Institute’s Nutrigenomic Berry Powder. That, he says, "sweetens and strengthens the value of the vitamin C." If you like, you can make it sweeter yet by drizzling in honey or maple syrup to taste. Vitamin C tends to neutralize stomach acid, so it’s best to drink this in divided doses away from mealtime -- for instance, take a few swigs of your vitamin water every hour or so between meals.

While many experts consider vitamin C nothing less than miraculous, Dr. Rubman warns that it’s not magical. It won’t undo poor health habits, nor will it be helpful if you pair it with a poor diet. Instead, eat lots of flavonoid-rich fruits and vegetables (citrus fruits, strawberries, cabbage, turnip greens, etc.), which help the body absorb and utilize vitamin C more efficiently. Also, consider taking vitamin C with synergistic supplements that support its use while adding in their own healing benefits. For example, pair vitamin C (which protects the watery parts of cells) with vitamin E (which defends their fatty parts). Vitamin D, selenium and zinc are likewise beneficial.

Source(s): Andrew Rubman, ND, medical director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut.www.naturopath.org.

11 Ways to Live to 100

We all want to live longer right! But remember it's not just quanity of life, it's quality as well! Were here to keep you health so you can enjoy your longer life! Here are very good suggestion! Dr. K

Our modern day version of the search for a fountain of youth takes place in Big Pharma's research and development labs, as they vie to make the pill or potion that will stave off the ravages of age. Is there a better, more natural way? We have been seeing lots of great research focusing on secrets to longer life. Here are some of the best that I've found. These very simple and low-tech steps can make enormous impact on your health and longevity.
1. Run for Your Life
People who run in midlife and beyond live longer, report researchers in the August 11, 2008, issue of the Archives of Internal Medicine. The authors concluded that vigorous exercise such as running at middle and older ages was associated with reduced disability in later life and a higher survival rate. Older runners (50 years and over) remained more fit than older people who did not run, and were about twice as likely to be alive after 20 years. Especially as we grow older, exercise is essential to keeping the body strong and supple, boosting blood supply to the brain, maintaining bone density and controlling stress and anxiety. Of course, any physical activity is better than none -- and the more, the better. Try to fit in at least 30 minutes of moderate to vigorous exercise -- brisk walking, bicycling, swimming, dancing -- most days of the week.
2. Daily Brain Training
It's not just physical exercise that pays dividends over time -- successful aging requires a commitment to brain fitness as well. To stay sharp and stave off cognitive decline, challenge your mind as well as your muscles, urges Robert N. Butler, MD, president and CEO of the International Longevity Center and author of The Longevity Revolution: The Benefits and Challenges of Living a Long Life. His suggestions for good brain workouts include learning a new language or playing a musical instrument. Other ideas include doing daily puzzles, such as crossword or Sudoku, and joining discussion groups on books, current events, religion or other topics you find stimulating. Also useful -- a growing number of electronic programs, ranging from a Nintendo game system called Brain Age (www.brainage.com) to a computer program by Posit Science called Brain Fitness Program Classic (www.positscience.com).
3. Food for Thought
Specific substances shown to help fight aging include resveratrol (in grapes, grape juice and red wine) and other similar polyphenols (in blueberries, raspberries and cranberries). These help discourage inflammation, which is believed to lie at the root of cognitive decline, cardiovascular disease, rheumatoid arthritis, cancer and more. Other youth-enhancing foods and beverages include walnuts, strawberries, pomegranate juice, green tea, sweet potatoes and spinach. These will fortify wellness and longevity.
4. Flaxseed, Fish and Other Sources of Omega-3 Fatty Acids
Omega-3 fatty acids support heart, brain, joint and skin health and more. One of them -- docosahexaenoic acid or DHA -- may help prevent cognitive decline, and in animal studies shows promise in limiting development of the amyloid plaques in the brain that are associated with Alzheimer's disease. Good food sources of omega-3 fatty acids are fish (salmon, tuna, herring, etc.), flaxseeds and walnuts. Supplements are another way to go -- . 
5. Turn to Turmeric
Like omega-3 fatty acids, turmeric confers cognitive benefits -- its main biologically active phytochemical component is antioxidant-rich curcumin, which has been shown to reduce inflammation and oxidative damage and improve learning and memory. Interestingly, Alzheimer's disease is rarer in India, where curry is frequently consumed, than in other cultures.
6. Cut Calories
Research indicates staying slim may add years of healthy living to your life. Excess weight has been shown time and time again to lead to all sorts of life-threatening diseases. In contrast, calorie restriction has been known to slow aging in animals, and a new study in the June 2008 issue of Rejuvenation Research suggests that it may have the same impact on humans. According to researchers at Washington University, reducing your intake by just 300 to 500 calories a day (skip the extra slice of pepperoni pizza for lunch or forego the chocolate cake for dessert) may slow the aging process by lowering levels of the thyroid hormone triiodothyronine. Learn more about this approach at the Web site of the Calorie Restriction Society (www.calorierestriction.org).
7. Let the Sunshine Vitamin In
Vitamin D plays an ever more important role in our health as we age -- yet an increasing number of Americans are deficient in it, says Daily Health News contributing medical editor Andrew L. Rubman, ND. It's a phenomenon he blames on the sun avoidance urged by dermatologists and sunscreen marketers, which has the unintended result of blocking our ability to synthesize vitamin D from the sun. Lack of the sunshine vitamin may not only harm the bones, it may influence your risk of heart disease and certain cancers. One study in the June 9, 2008, issue of the Archives of Internal Medicine linked low levels of vitamin D to increased heart attack risk, and another in the June 23 edition found that a vitamin D deficiency more than doubled the risk of death from any cause. For protection against vitamin D deficiency, Dr. Rubman suggests 15 minutes of sunshine daily (hold the sunscreen). Dietary sources of vitamin D include salmon, tuna, eggs and enriched dairy products. If your doctor orders a vitamin D test and your levels are still low, he/she may also prescribe up to 2,000 IU/ daily.
8. Attack Anxiety
Anxiety is the enemy of longevity. In one study, conducted in part at Purdue University, and which included more than 1,600 men aged 43 to 91, researchers used personality tests to identify "neurotic" individuals -- those who worried too much and reacted to stress negatively. After 12 years, only half the men who measured "high" or "increasing" (meaning their anxiety levels were going up, not down, as they aged) on the neuroticism scale were still alive, as compared with about 80% of the others. These results were published in the May 2008 edition of Psychological Science.
9. Work for Living
Purpose and passion are essential. Older people need to define goals, keep busy and continue to give themselves a good reason to get out of bed each morning, Dr. Butler emphasizes. In his view, people who like their work would most likely enjoy happier and healthier lives if they postponed retirement, or perhaps just cut back to part-time. Alternatively, there are ways to keep your hand in, even after retirement. For example, retired journalists can teach classes at city colleges and bankers may volunteer to help people with their finances at public libraries.
10. Friends for Life
Socializing, including staying in touch with your friends and family, as well as being part of some kind of community, grows more important as you age. In fact, social isolation in seniors is a risk factor for stress, health problems and even early death. The stress hormone cortisol contributes to damage of the hippocampus (the part of the brain essential to the formation of memories, and the region most impacted by cognitive decline).
11. Take Time to Play
While work is important, so is play. There's truth in that old saying: It's important to stop and smell the roses. Throughout life, make time to take vacations, enjoy lazy weekends, laugh with friends, play with grandchildren and continue to build the memories that go into making a long life a good one.

Source(s): Robert N. Butler, MD, president and CEO of the International Longevity Center and author of The Longevity Revolution: The Benefits and Challenges of Living a Long Life (PublicAffairs). Dr. Butler was the founding director of the National Institute on Aging of the National Institutes of Health, which he directed from 1976 to 1982.