Healthy Life Newsletter, November 2020
Analysis of 70 Studies Finds 71% Lower Breast Cancer Risk with Vitamin D Level of 60 vs. 20 ng/ml
In a previous post we summarized an analysis published by GrassrootsHealth that showed women with vitamin D levels at or above 60 ng/ml (150 nmol/L) had an 80% lower breast cancer risk compared to women with levels less than 20 ng/ml (50 nmol/L). In another post we discussed a study that found the same result among women in the United Kingdom — an 83% lower breast cancer risk with vitamin D levels above 60 ng/ml. In today’s blog we will summarize the findings from a third study, a 2019 meta-analysis by Song et al. which analyzed data from 70 observational studies.
The researchers found a 6% decrease in breast cancer risk for every 2 ng/ml (5 nmol/L) increase in vitamin D level. This translates to a 71% lower risk from 20 to 60 ng/ml (50 to 150 nmol/L).
he similar findings between these three studies (GrassrootsHealth, Lowe et al., and Song et al.) emphasize the importance of improving vitamin D status for breast cancer prevention.
Many other studies have also been published showing a decreased risk of breast cancer associated with a higher vitamin D level! A summary of this research can be found on our Breast Cancer Prevention Study project page.
See the link above for more links to related articles and resources .
Why Is Chiropractic Sought Out by Millions of Americans?
Millions of patients each year experience pain relief and improved mobility from the care delivered by doctors of chiropractic.
(Excerpts below. Read the whole article.) (Also a good piece to share with folks you know who could benefit from chiropractic care!)
Chiropractic has been a healthcare profession for 125 years, helping people with back and neck pain, headaches and other types of “neuro-musculoskeletal” pain – while also improving mobility and performance. Today, doctors of chiropractic (DC) provide care in all 50 states, the District of Columbia, Puerto Rico, the U.S. Virgin Islands and other countries, including Portugal, South Af rica, Malaysia, Ireland, Canada, Mexico, Great Britain, Switzerland, Australia, New Zealand, Philippines and Japan.
Nearly 36 million individuals in the U.S. each year seek care f rom a DC, and more than 700 million people each year visit a DC worldwide. Not only are these individuals satisfied with their chiropractic care, but scientific studies have also shown chiropractic adjustments are effective for relieving acute and chronic pain, particularly in the back and neck, while also improving mobility. Chiropractic patients also tend to use fewer over-the-counter (OTC) and prescription painkillers and have an overall improved sense of well-being2thanks to continued chiropractic care.
DCs could be the right choice for your health. Like all healthcare decisions, it is important to learn more about the main treatment option performed by DCs, the chiropractic adjustment….
…Scientific evidence continues to mount for the use of adjustments to relieve low back and other types of musculoskeletal pain. The U.S. Department of Defense recently funded three clinical trials that concluded chiropractic care improves strength and endurance and decreases pain measures for active duty service members with low back pain. As a result of the mounting evidence, several medical societies and other industry organizations have changed their guidelines for managing pain to include spinal manipulation. Leading scientif ic journals such as The Lancet and the World Health Organization Bulletin have also urged healthcare providers to f irst consider drug-f ree pain management therapies, such as chiropractic adjustments, for low back pain.
The increasing evidence that chiropractic care is effective for pain relief is recognized by health insurers, too. These companies are changing their health plan policies because chiropractic adjustments are effective and can lower healthcare costs compared to expensive surgeries, prescriptions and imaging tests. For example, Optum, which is part of UnitedHealth Group (one of the world’s largest private health insurers), reported that it saves more than $1,000 per patient if he or she visits a DC for their low back pain instead of a medical physician specialist. UnitedHealth Group now offers health plans with $0 co-pays for patients who seek care from a DC for their low back pain.
Keep Your Spine in Shape
Your spine is the backbone of your entire body – literally and figuratively. That means poor spine health can negatively impact you from head to toe. How can you keep your spine in shape? Let’s learn more about this critical anatomical structure and take a look at some of the simple strategies you can employ to ensure a healthy spine and a healthy body.
Exercises (to Do and Not to Do): Since we’re talking shape here, let’s start with a few exercises that help promote spinal health in the form of proper posture – along with a few that promote poor posture and put the spine at risk. First, a strong core supports the spine, whereas a weak core can lead to pain and injury. To build the core, think planks, bent-leg knee raises, stability ball exercises, ab curls, medicine ball slams and other exercises that strengthen the core muscles (remembering to keep your spine protected at all times by avoiding rounding the back / neck). On the other hand, avoid exercises / movements that unduly stress the spine: slumping while sitting and bending forward immediately after sitting come to mind, as do exercises that make you prone to rounding your back (traditional sit-ups, toe-touches, etc.).
Sleep Matters: Your sleep position and the overall quality of your sleep play a big role in spinal health. The ideal position for the spine during sleep places you on your back with a pillow between your legs. As you might imagine, lying on your stomach is the worse position. Your pillow and mattress also matter, so make sure you choose the right ones for you, or your spine will let you know with neck and/or back pain. (Talk to your chiropractor for suggestions.)
Nutrition Essentials: Believe it or not, certain foods promote a healthy spine (and vice versa). For example, adequate water intake is necessary to nourish not only the body’s cells, but also the spinal intervertebral discs, which consist primarily of water at birth. As you might imagine, water helps keep the discs (and thus the spine) from getting stiff and subject to injury. In addition, an anti-inflammatory diet is key to preventing back pain and other spine problems due to inflammation. Think foods such as omega-3 fish and lean proteins, fresh produce, avocado, olive oil, and various spices while reducing intake of pro-inflammatory foods (most fast foods and processed foods, sugar-laden sweets, etc.).
Chiropractic Care: No conversation about spine health would be complete without mentioning chiropractic, an entire health care profession founded on the principle that a healthy, properly aligned spine has far-reaching effects on the entire body. Research asserts chiropractic’s effectiveness in treating back pain, neck pain and various other musculoskeletal conditions, and the goal of periodic chiropractic care is to maintain spinal health, optimize the body’s self-healing capacities, and thus prevent pain from returning. If you haven’t been to a chiropractor yet, what are you waiting for? If you’ve visited one, but haven’t returned in awhile, remember: your spine – and your entire body – deserve it.
Probiotics: The Secret Weapon in the Fight Against Childhood Obesity
A calorie-controlled diet may help obese children lose weight, but the results can be even better with the addition of probiotics, suggests research. Probiotics or “good bacteria” help replenish the gut microbiome, which often displays depleted levels of healthy bacteria due to antibiotic use, diet and other factors. Research reported by the European Society of Endocrinology at its 2020 conference suggests obese adolescents (ages 6-18 years) whose weight-loss diets were supplemented with two specific probiotics – Bifidobacterium breve BR03 and Bifidobacterium breve B632 – lost more weight over an eight-week period than children provided with a placebo only.
The study involved 100 children who were randomly assigned to a probiotic or placebo group, meaning they were unaware of whether they were taking the probiotics or an inactive substance (the placebo). Children who received probiotics “had a reduction in waist circumference, BMI, insulin resistance and E. coli in their gut” that was more significant than children who did not receive probiotics, suggesting probiotics may be a valuable tool for weight loss, as well as GI health, in obese children.
Talk to your doctor about the health benefits of probiotics – and not just for weight loss. Research also suggests probiotics are beneficial for overall health and vitality, both for children and adults. And if your child is suffering from obesity, your doctor can help design a safe, sensible weight-loss program that will help them regain their health.
Baby on the Way? Get Your Vitamin D Levels Checked
With the COVID-19 pandemic putting immune health front and center, the health benefits of vitamin D are taking center stage, as they should be. Combine that with the growing body of research suggesting maternal health habits can dramatically impact children’s short- and long-term health, and it makes sense that maternal vitamin D status could be a critical health variable to assess.
According to research published in JAMA Network Open, babies whose mothers experienced pre-eclampsia – a potential complication of pregnancy that can elevate blood pressure, and affect the kidneys and/or liver – are more likely to experience higher blood pressure between childhood and adolescence.
But here’s the good news: Adequate cord blood levels of vitamin D (reflecting in utero vitamin D status) reduces the risk that the child experiences blood pressure elevations. The higher the vitamin D levels, the lower the risk.
Now here’s the kicker: The study authors note, “Vitamin D deficiency has been associated with an increased risk of cardiovascular diseases including preeclampsia.” In other words, vitamin D status doesn’t just help avoid childhood blood pressure issues; it also reduces the mother’s risk of developing the condition that leads to childhood BP issues in the first place!
If you’re an expectant mother and think this doesn’t apply to you, consider these two statistics: 1) Pre-eclampsia is the leading cause of pregnancy-related death worldwide; and 2) Approximately 42 percent of the U.S. population is vitamin-D deficient. When it comes to delivering a healthy child with normal blood pressure as they get older, that’s a recipe for disaster – but it also offers the solution: vitamin D!
Talk to your doctor about the many benefits of vitamin D. If you’re expecting a child, share these findings with your pediatrician so they can assess your vitamin D status and supplement if necessary. You and your child deserve it.
Acid Suppressants Linked to Fracture Risk
Proton-pump inhibitors sound like something right out of Star Wars, but they’re actually common - far too common, considering their potential risks - here in the real world.
This class of drugs, which includes Nexium, Prilosec and Prevacid, among others, is prescribed to treat digestive tract issues such as gastroesophageal reflux, chronic dyspepsia (indigestion) and peptic ulcer disease. These conditions are all characterized by excessive production of stomach acid. The intended mechanism of action of proton-pump inhibitors, as you might expect, is to reduce acid by blocking the gastric proton pump; a decidedly unintended mechanism of action is increased fracture risk.
Following a recent Food and Drug Administration (FDA) review of studies, the administration posted a “class labeling change” notice on its Web site alerting health care professionals and consumers that proton-pump inhibitors will now feature a label warning regarding “a possible increased risk of fractures at the hip, wrist and spine” attributable to their use. According to the FDA, people ages 50 or older who had been taking the medication for one year or more, often in high doses, were at the greatest risk.
If your doctor tells you proton-pump inhibitors are in your immediate future, ask about the potential side effects and if you can avoid taking medication altogether.
Working at Home a Pain in Your Neck? Try These Posture and Ergonomic Tips
With so many people working from home these days to maintain social distancing from their colleagues, many are developing musculoskeletal pain. Improving posture and ergonomics is a proactive way to take care of your body while working remotely, according to the American Chiropractic Association (ACA).
“I have received countless calls from people who developed musculoskeletal pain soon after beginning work from home,” said ACA member Karen Erickson, DC, who practices in New York City. “Upon careful analysis, we found a common cause: working on a desktop, laptop or cell phone with poor posture or a poor ergonomic set-up.”
Dr. Erickson says postural imbalance is one of the most common reasons patients seek help from chiropractors. “Most of us slouch, text constantly, tip our head and hold our telephone to our ear, and sit at the computer all day with our shoulders and neck rounded forward with legs crossed,” she explains. “Our bodies are suffering.”
To reduce stress on the body, Dr. Erickson offers the following work-at-home suggestions:
You might need a quiet room to work or specialized software that keeps you pinned to your desk. For everything else, identify a few places in your home where you can work, and change body position and location throughout the day. Find ways to work standing, walking and sitting.
Sit in a good chair-even a wooden one-on your sit bones (the bones at the very bottom of your pelvis), with a little arch in your low back. Avoid the slouch, that half-sitting, half-lying position so many use to lounge on the sofa or in bed. If you want to work in bed or on the sofa, sit up on your sit bones.
When sitting, put both feet on the floor with a right angle at your knees. Avoid crossing legs or tucking in feet. Good posture means the bones carry the weight of your body. Aligning your posture lets your bones do the work, not your muscles. This prevents muscle spasm, pain and inflammation. It can even prevent nerve pain and headaches.
Use a keyboard tray and pull it out over your lap. If you use a laptop, use it as a screen only, placing it at eye level with a stand or a stack of books. Get a remote keyboard to use with a keyboard tray.
To avoid neck pain, keep your screen at eye level whether you use a laptop or monitor. Put books underneath your monitor to raise it or use a stand, if necessary.
Shoulders should be dropped and relaxed, with elbows hanging down, centered at the seam line of your shirt. Don’t use the keyboard with your elbows reaching forward. This could cause isometric spasm in your neck and/or shoulders and arms, leading to pain and inflammation.
Keep your sternum or breastbone lifted. This keeps your torso, head and shoulders erect. Letting the sternum collapse down will pull the head forward and compresses your torso.
Avoid forward head position. Keep your head erect, in line with your torso. Keep your screen at eye level. For every inch your head is forward it increases the weight on your upper back and neck by 10 pounds! If you use a cell phone, rest your elbows on your chest and hold the phone at eye level.
Use a telephone headset so you don’t have to crunch your neck when using the phone.
Remember to take several exercise breaks throughout the day, even if only to empty the dishwasher, put in a load of laundry, climb the stairs a few times, do yoga, get in some planks and squats, dance, or take a short walk.
Don’t be surprised if you catch yourself with poor posture several times a day. As your habits change, Dr. Erickson says you’ll be able to spot poor posture right away and fix it. “If you catch yourself slumping,” she adds, “just chuckle and think, ‘I can fix this.’ And fix it. Done!”
For more information on injury prevention and wellness, or to find a doctor of chiropractic near you, visit HandsDownBetter.org.