Healthy Life Newsletter, March 2020
Brief Comments from Dr. Mha Atma About the Corona Virus
It is still early in this story, but it looks like we may be in for a challenging time. Patients are asking me what I think about this issue. My current thoughts are that we should take the advice of the experts regarding the basics of protecting ourselves and our families AND we should take steps to make sure our immune systems are well supported.
The World Health Organization’s suggested safety precautions can be viewed at who.int /
These include:
Washing your hands for 20 seconds and/or using alcohol-based hand sanitizer
When coughing and sneezing, cover mouth and nose with flexed elbow or tissue – discard tissue immediately into a closed bin
Avoid touching your eyes, nose, and mouth with unwashed hands
Face masks for healthy individuals are not effective in preventing viral infection. Someone who is ill and coughing might use a face mask to minimize infecting others.
At Khalsa Chiropractic we will be proactive by installing hand sanitizer stations in each treatment room that the doctor (me) and patients can use, and will seek to acquire a different type of headrest paper that is more separate and secure than the rolls we’ve been using.
A healthy well-supported immune system will help you to resist illness, whether it be this new virus or more common colds and flu. If you do get sick, a stronger immune system makes it much more likely that your illness will be milder and shorter. Steps to strengthen immunity for you and your family can include:
Make sure to eat an anti-inflammation diet, reducing or eliminating foods containing refined sugar, grain flour, and vegetable oils (other than olive oil) which are found in most processed foods, and eating lots of fresh produce (fruit and vegies), raw or dry roasted nuts, and if you eat animal products, grass fed and free range as much as possible.
Take enough Vitamin D to keep your blood levels as least above 40 ng/ml and ideally between 60 and 80 (this is a common blood test that any doctor can order or you can order home testing kits at daction.org . Most adults can safely take 5,000 IU of Vitamin D daily (with food for good absorption) but if you test below 40, 10,000/day for a few months is wise. All children should also be tested and depending on age and weight, 1,000 to 5,000 IU/day is likely appropriate.
This would be a great time to give up smoking.
Adequate rest and sleep are quite important for immune function. Moderating or eliminating caffeine intake, especially after mid-morning, can be quite helpful. (See below piece on sleep for teens for more suggestions which apply to adults too!)
Other supplements which can boost immune function include magnesium, omega-3 (high quality fish oil or algae-based omega-3), and NAC (N-Acetyl Cysteine). For more info on NAC: healthline.com.
More Steps = Longer Life
Sounds simple enough – and research is proving it. If you’re a senior, particularly an older woman, remember this simple formula: more steps equal a longer life. That’s the conclusion of a large U.S. study involving more than 18,000 women (average age: 72 years) from the Women’s Health Study. Participants agreed to wear an accelerometer to track steps during waking hours over a seven-day period. Steps and several measures of stepping intensity were variables assessed, and researchers tracked mortality (death) from any cause over a four-year period to correlate steps taken with mortality.
According to findings, published in JAMA Internal Medicine, “as few as approximately 4,400 steps/d was significantly related to lower mortality rates compared with approximately 2,700 steps/d. With more steps per day, mortality rates progressively decreased before leveling at approximately 7,500 steps/d. “ Just as significant, “Stepping intensity was not clearly related to lower mortality rates after accounting for total steps per day.”
In other words, it doesn’t really matter how you get your steps as long as you get them! And keep in mind that while this study involved older woman, one can reasonably assume that older men can also benefit from taking a few more steps every day. Talk to your doctor to learn more, especially if you have a health condition that increases your risk of balance / falling issues when walking.
The Power of Walnuts
Walnuts aren’t just any other healthy snack; they’re particularly beneficial when it comes to gastrointestinal and heart health, suggests research. That makes walnuts a health promoter extraordinaire! Here’s why, according to recent research published in the Journal of Nutrition, a peer-reviewed publication of the American Society for Nutrition.
The study randomly assigned adults with cardiovascular risk factors (elevated body-mass index, blood pressure and LDL cholesterol) to one of three groups for comparison: a diet containing whole walnuts, which are naturally high in α-linolenic acid, ALA); a fatty-acid-matched diet without walnuts; or a diet that replaced ALA with oleic acid without walnuts. (The latter two diets essentially substituted the ALA in walnuts with vegetable oils.)
Before the trial began and after dietary intervention (each participant consumed all three diets for six weeks apiece, with breaks in between), researchers assessed gut microbiota and other variables to determine which diet had best influenced healthy gut bacteria and CVD risk factors. The winner: the walnut diet.
Specifically, eating walnuts appeared to increase several species of gut bacteria (“healthy” or “good” bacteria), which correlated with improvements in blood pressure, total cholesterol, and non-HDL cholesterol. Just as significantly, there was no correlation between gut bacteria and CVD risk factors based on pursuing the other two diets.
Whether you’re trying to avoid heart disease or improve your already-at-risk heart health, walnuts sound like a winner to us! Talk to your doctor for more information.
Are You Eating Produce or Pesticides?
Pesticides are a class of biocide intended to attract, seduce and destroy pests, most commonly used to protect plant crops. That’s great for the plants and bad for the pests, of course – but what about us? Unfortunately, pesticides are toxins, which means we’re not supposed to be anywhere near them if at all possible.
On the flip side, produce is great for our bodies and an essential part of a balanced diet. We need our fruits and veggies! But should some produce be avoided because of its high pesticide residue – and other produce be favored because of its low residue? Let’s see what the Environmental Working
Group’s annual “Shopper’s Guide to Pesticides in Produce” suggests:
The Dirty Dozen (Most Pesticide Residue)
Strawberries
Apples
Nectarines
Peaches
Celery
Grapes
Cherries
Spinach
Tomatoes
Sweet Bell Peppers
Cherry Tomatoes
Cucumbers
The Clean 15 (Least Pesticide Residue)
Avocados
Sweet Corn
Pineapples
Cabbage
Sweet Peas (frozen)
Onions
Asparagus
Mangoes
Papayas
Kiwi
Eggplant
Honeydew Melon
Grapefruit
Cantaloupe
Cauliflower
Now here’s the kicker: According to the EWG, almost 75 percent of the nearly 7,000 produce samples tested by the U.S. Department of Agriculture in 2014 (the basis of the latest report) contained pesticide residue, despite the fact that all produce samples had been washed and in some cases, peeled.
The moral to this story: You may want to eat more of the “Clean 15” and less of the “Dirty Dozen” (at least the non-organic variety) to reduce your risk of pesticide exposure / ingestion.
Note from Dr. Mha Atma: The 12 items on the “dirty dozen” list are clearly the most important to look for certified organic versions–then they are not “dirty” and you can eat them happily!
Is Lack of Sleep Killing Our Teens?
We all know how important sleep is – if you don’t, go without it (or without enough of it) for a few days and then see what happens, even in the short term.
Now consider the established consequences of chronic sleep problems: increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke, among other health issues.
Who’s suffering? Anyone can experience sleep problems, whether short or long term, but research is revealing one population may be at particular risk: teens – and some of the consequences are issues that already keep worried parents awake at night.
A study by the Centers for Disease Control and Prevention suggests teens who get less than seven hours of sleep a night are more likely to engage in one or more risky health behaviors including texting and driving, drinking and driving (or riding with a driver who’d been drinking), or not wearing a seat belt than teens who get nine or more hours of sleep nightly. Of course, all of the above behaviors increase the risk of serious injury or death.
So, how can you help teens get better sleep? The Cleveland Clinic offers the following advice to help ensure teens get adequate sleep on a nightly basis:
Be Consistent: Teens need approximately nine hours of sleep a night to function optimally. To achieve this, try to maintain a consistent sleep-wake schedule throughout the week and even on weekends.
Nap Wisely: A good nap is a great way to rejuvenate, but limit them to 20-30 minutes in the early afternoon only to avoid difficulty falling asleep at night.
Exercise Matters: Consistent exercise of at least 30-60 minutes a day, four-plus times a week, will help teens sleep better - but make sure to avoid exercise within 2-3 hours of bedtime.
Eat Smart: Going to bed hungry (or too full) can cause sleep problems, so eat healthy meals throughout the day and a light snack 1-2 hours before bedtime.
Preparation Is Key: A quiet, comfortable, dark bedroom is ideal for proper sleep. Another key: Keep it clean (a challenge for many teens) and relaxing.
Read the clinic’s complete list of sleep recommendations for teens. If you’re a teen or the parent of a teen who’s having trouble getting adequate, restful sleep, talk to your doctor about these and other solutions.
Wanted: An End to Back Pain
4 Ways to Prevent an All-Too-Common Condition
By Kevin Wong, DC
When was the last time you or someone you know suffered an episode of back pain? Chances are it wasn’t that long ago. It might have forced you to miss work, take painkillers, anti-inflammatories or other medication, or just deal with the pain longer than you wanted to. Wouldn’t it be wonderful to do some simple things to try and prevent back pain from happening in the first place? Here are a few easy ones to get you started.
In the new millennium, the health care pendulum has swung from treating symptoms toward prevention. It is a way of thinking that is analogous to going to the dentist for your six-month check-up or taking your car in for regularly scheduled maintenance - you avoid problems before they start, rather than waiting for something to happen and then “dealing with it.” By that time, your car may be in the junk yard and you may be relegated to long-term medication or even surgery.
Back pain is the perfect example of a symptom too many people treat instead of preventing, and the consequences are staggering. It is the most frequent cause of activity limitation in people younger than 45 years old. Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months and 7.6 percent reported at least one episode of severe acute low back pain within a one-year period. Low back pain is also very costly: Approximately 5 percent of people with back pain disability account for 75 percent of the costs associated with low back pain. Americans spend at least $50 billion per year on back pain - and that’s just what gets reported.
kWith all that said, how are you going to prevent back pain? Here are four things you can start doing today to reduce your risk of suffering back pain and its costly (physically, emotionally and financially) consequences:
1. Get Adjusted by Your Chiropractor
Your muscles, bones and ligaments are stressed continuously by normal daily activities: driving, sitting at the computer, lifting your kids, doing exercise and countless other things. These little stresses add up over time and misalign the joints of your spine, arms and legs. The misalignments can then lead to muscle tightness, spasms, joint stiffness and pain. Although chiropractors commonly see patients who are in pain, getting spinal tune-ups when you are feeling “fine” will keep you feeling fine. Adjustments will put the bones and joints into healthier positions, which will also help muscle tone.
Generally, if you get adjusted while you’re in pain, it will take longer to heal, whereas if you get regular or maintenance adjustments, you can avoid terrible episodes of pain before they even start. That’s because keeping the spinal and extremity joints in good alignment will help your nervous system and immune systems function at their best. Even when you think you are feeling good, chiropractors can make sure you stay that way.
2. Practice Proper Ergonomics
Think safety: When you make your everyday activities safe to perform, it will help reduce the undue stress on your body. This includes having your computer work stations at home and at your office set up properly for your body. Generally speaking, the keyboard height should be the same height as when your arms are comfortably at your side with the elbows bent. The mouse should also be close to your dominant wrist while your arms are at your sides.
Avoid poor posture: Whenever you sit, it is safest to sit on a full-back chair with plenty of support. Crossing the ankles is fine, but do not cross your legs. This puts tremendous pressure on the lower back, contributing to back pain. Also, if you are experiencing low back pain, it’s a good idea not to sit on the couch or sofa, since they are typically too soft and unsupportive for the low back.
Lift properly: When lifting items, use the legs and the trunk of the body rather than the arms. Always bring objects closer to your abdomen or chest, as that is the center of gravity and support for most people. Try to avoid bending the back while you lift.
Sleep well: The most supportive position for the body during sleep is on your back with a pillow under your knees. The next best position is on your side with a pillow between your knees and your head on a pillow that is thick enough to span the distance of your neck to the shoulders. A neck pillow that is too thin will kink the neck and could lead to neck and upper back pain down the road.
3. Exercise Regularly
We all know how important it is to participate in some type of regular exercise. Some of you already do that. Whether it be walking, playing sports or going to the gym, make sure you set up a program that keeps you consistent. Exercise helps the human body in so many ways, but one of the most important aspects involves stretching and strengthening of your back muscles. Often these muscles are referred to as core muscles of the body because they are located very close to the spine.
The core muscles help move and protect your spine when it is stressed or strained. By keeping them flexible and toned, you prevent pain and injuries from happening. When you are developing an exercise plan, talk to your doctor for ideas on what areas of the body you should specifically focus on to get maximum results, both in terms of overall fitness and protecting the back from injury.
4. Avoid Unhealthy Lifestyle Habits
Stress. Emotional stress can cause muscle tension, which can lead to back pain (it also can lead to heart problems, chemical imbalances, an inability to sleep and a host of other bad things).
It’s always hard to maintain balance in your life between work, family and play, but it goes a long way toward helping your emotional stress.
Reducing stress can be as simple as scheduling some quiet time to be alone, doing yoga or meditation, taking a bath or just sitting and doing breathing exercises. Whatever activity you find relaxing or energizing, take time to do it. Down time allows you to unplug from the world and get grounded. It also allows your body to reset itself so you can deal with the next crisis or problem that’s sure to arise.
Poor nutrition. Watching what you eat is another important factor to consider, because excess weight literally “weighs you down,” which can contribute to back pain. Quite simply, losing excess weight in a healthy manner will take pressure off your lower back and reduce stress on the vertebrae.
It is truly amazing that our society is now making an active transition from listening to symptoms or pain to preventative health care. Now is the time for you to be able to take a more active role in deciding how your future health will play out. Armed with the tips discussed above, you can make changes now that will help your back and your overall well-being for years to come. The power of health is in your hands.
The Back Pain Epidemic
Back pain has become an epidemic in our modern society - up to 85 percent of all people will experience back pain at some time in their life, and it is the fifth most common reason for all physician visits in the United States. According to the statistics, if you’re in a room with three other people, one of you has suffered low back pain for an entire day or more in the previous three months and only one of you (if they’re lucky) will avoid suffering back pain at some point in their lifetime.