Healthy Life Newsletter, July 2023
A Note from Dr. Mha Atma
The year is half over and as I write this we in Southern Califonia are finally feeling summer and breezy sunshine. We can count our blessings, since much of the planet is now suffering through suffocating heat and humidity and/or choking wildfire-polluted air or hurricanes and typhoons. Climate change is upon us and the need to do what we can to stay healthy with robust immune systems is greater than ever. If we have the opportunity to eat a healthy diet, exercise, take anti-inflammatory supplements, get adequate sleep and regular chiropractic adjustments we must also count our blessings, since some or all of these are unattainable luxuries for many folks around the world. But as much as we can do these things to take care of ourselve, it’s a good idea, and all of us with the bandwidth, understanding and resources can and should do so with gratitude and a commitment to do what we can to promote healing in the wider world.
Patient of the Month: Leslie Mason
I had been experiencing chronic neck and back pain for a while, and it was affecting my sleep and daily physical activity. The pain was in my neck, shoulders, middle back and lower back, and more recently my right arm was painful. The problem started after I was rear-ended in May 2019. I was in pain for a few weeks after the accident. After that the pain was better except for muscle spasms. In October 2019 an MRI of my neck revealed 4 herniated discs. After a while the pain returned. By February 2022 it was extremely severe and I called my doctor. In March 2022 I went to the Kaiser spine clinic and they gave me medication (Methocarbam).
In March 2023 a co-worker told me she had experienced a really bad crisis situation with her back and that she had gone to a chiropractor who helped her tremendously! I trusted her so I got the info and made an appointment. I definitely had my doubts because I had been to a chiropractor before and had a horrible experience and I had said I would never go to another!
When I first came to Khalsa Chiropractic I was thoroughly impressed! The office had a homey feeling of calm and coziness. The receptionist was welcoming and Dr. Mha Atma was thorough. He meets you where you are and makes you feel comfortable with his explanations. And I really appreciated the videos explaining about chiropractic services so you know what you’re getting into. I began to feel better after the very first adjustment. And the exercises Dr. Mha Atma provides became an essential part of my treatment.
I have told every one of my family and friends about my positive chiropractic experience! Now after three months of treatment I feel everyone should see a good chiropractor at least to be assessed. I feel chiropractic care is essential and I will forever continue to get chiropractic care.
I am truly appreciative for my experience here at Khalsa Chiropractic. I now feel the best I’ve felt in over a year! I have learned to be extremely conscious of my diet, and taking more and different supplements to assist my muscles and bones and have purchased items to help me exercise my back and neck. I am forever grateful for this experience!
Back Pain and Depression
If you’re experiencing back pain and depression, the two could be connected – and the single solution may be chiropractic. That’s because new research on the “Bidirectional Comorbid Associations Between Back Pain and Major Depression in US Adults” suggests people with back pain are more likely to also suffer depression – and vice versa.
This study is the first population-based study on the bidirectional comorbid association between these two globally recognized key health problems.1 The goal of the study: “to explore the cross-sectional and longitudinal comorbid associations between major depression and back pain in a national sample of adults in the U.S.” using data from the Midlife in the United States Survey (MIDUS). Back pain patients were defined as patients who had experienced back pain “almost every day” or “several times a week” in the previous 30 days (sounds like too many of us).
The study found that “major depression is likely to be prospectively associated with back pain, and that back pain is linked to subsequent major depression.” This bidirectional association between back pain and major depression is consistent with findings from previous research.2-3 The study also found that “age was inversely related to major depression” and that “there was a higher proportion of female participants with major depression (24.1%) and a higher proportion of female participants with back pain (14.1%).”
Needless to say, these associations between back pain and major depression may have implications for the management of patients with both ailments. As both cause high levels of disability, there is likely a benefit to managing patients with depression by examining their back pain and vice versa. Addressing both complaints simultaneously has the potential to be much more effective than focusing on a single ailment. In other words, if you’re suffering from back pain and depression, hope is on the way! Talk to your doctor to learn more.
References
Yang H, et al. Bidirectional comorbid associations between back pain and major depression in US adults. Int J Environ Res Publ Health, 2023;20(5):4217.
Bener AA, et al. Psychological factors: anxiety, depression, and somatization symptoms in low back pain patients. J Pain Res, 2013;6:95-101.
Hurwitz EL, et al. Cross-sectional and longitudinal associations of low-back pain and related disability with psychological distress among patients enrolled in the UCLA Low-Back Pain Study. J Clin Epidemiol, 2003;56:463-471.
Kids Need Vitamin D
Two big reasons why vitamin D supplementation may be critical during your child’s first few years: They might not be getting enough as past generations due to increasingly more time spent indoors, occupied with smartphones, video games and other electronic devices; and results of new research suggests higher levels may reduce the odds that they experience psychiatric issues by age 6.
Let’s see what the new research suggests and why a conversation with your doctor about your young child’s vitamin D status can’t hurt.
Researchers investigated the impact of high-dose (1,200 IU) vs. standard-dose (400 IU) vitamin D3 supplementation during children’s first two years on the risk of developing psychiatric symptoms (internalizing and/or externalizing) at ages 6-8. Infants were randomized to receive either standard-dose or high-dose supplementation from ages 2 weeks to 24 months. (Examples of “internalizing” behaviors include depression, anxiety, emotional symptoms, social withdrawal, etc.; examples of “externalizing” behaviors include tantrums, verbal aggression, kicking or biting, etc.)
Only 5.6% of children who received 1,200 IU of D3 experienced clinically significant internalizing problems, compared with 11.8% of children who received the standard dose (400 IU). Differences in externalizing problems were not significant between groups.
Is your young child getting enough vitamin D? For that matter, if you have a child of any age, are they getting enough? The first, easiest step to ensure they get enough: Don’t keep them locked up in the house all day, every day. Sunlight is the most readily available source of vitamin D, and as long as they don’t overdo it (i.e., get sunburned), they’ll reap the benefits (which go beyond vitamin D). The second step: Make sure they’re eating foods that are high in vitamin D or have been supplemented with D. Add vitamin D to the conversation when you talk to your doctor about the health of your young child.
Berries for Blood Pressure
High blood pressure (hypertension) essentially means blood flow through your arteries increases, which can lead to some serious problems over time: we’re talking arterial damage (increasing the risk of arteriosclerosis), coronary artery disease, heart attack or heart failure, kidney damage/failure, and stroke.
Not a pretty picture, but here’s an easy – and tasty – solution: eat berries! According to a recent study, eating at least one serving a day of blueberries and/or strawberries reduces your risk of high blood pressure by nearly 10 percent compared to eating no berries. Researchers postulate that the blood pressure benefits of berries are attributable to a compound called anthocyanin, a dietary flavonoid present in blueberries, strawberries and other berries.
This wasn’t a small study, by the way; it included 87,242 women who took part in the Nurses’ Health Study II, 46,672 women from the Nurses’ Health Study I, and 23,043 men from the Health Professionals Follow-up study, all of whom were tracked for 14 years to see who developed high blood pressure. And while there were some limitations, the study did account for other potential risk factors for high blood pressure including family history, body mass index, physical activity, and multiple other dietary factors That means it’s more likely the findings are applicable to the general population – that means you! So get your daily dose of berries as part of a healthy diet and active lifestyle - and feel confident that you’re making every effort to keep your blood pressure within normal limits and in so doing, keep your cardiovascular system in tip-top shape for a lifetime.
Diet Changes for Cholesterol
An unhealthy diet is one of the primary causes of high cholesterol, which can clog arteries and elevate your risk of cardiovascular disease, heart attack and stroke. While total cholesterol in and of itself is not necessarily a risk factor, high levels of specific cholesterol types – namely triglycerides and low-density lipoprotein (LDL or “bad”) cholesterol – are definitely dangerous; and again, are often linked to poor diet.
New research suggests this dietary change could be the answer if your doctor has urged you to get your cholesterol in check: adopting a plant-based diet.
Because plant-based (vegetarian and vegan) diets eliminate many foods that contain “bad” cholesterol (namely animal products), they can lower cholesterol while also helping remove existing cholesterol buildup. According to the study, vegetarian and vegan diets were associated with a 14% reduction in “apoliprotein B” (a protein that carries fat and cholesterol to your body’s cells and is a good indicator of total bad fats / cholesterol in your body).
The 14% reduction alone is significant considering how many people with cholesterol issues take medication (rather than making dietary or other changes), a point emphasized by one of the study’s researchers in an online article summarizing the study findings: “This corresponds to a third of the effect of taking cholesterol-lowering medications such as statins, and would result in a 7% reduction in the risk of cardiovascular disease in someone who maintained a plant-based diet for five years.”
Findings are based on a review of 30 studies, conducted over a four-decade period and involving nearly 2,400 participants, that randomized subjects to follow either a vegetarian or vegan diet (rather than their usual omnivorous diet – the diet you and many other may follow; one that includes meat and dairy products). In addition to the reduction in apoB, participants on the vegetarian / vegan diets also experienced reductions in total cholesterol (average reduction: 7%) and low-density lipoprotein (LDL – 10% average reduction) compared to people who stayed on their omnivorous diet. Findings appear in the European Heart Journal.
If you suffer from high cholesterol – particularly the dangerous types – and are taking cholesterol medication, why not try this dietary change instead? Cutting out red meat and dairy might be difficult at first, but experiencing a cardiovascular event due to your high cholesterol is most certainly a far worse option. Talk to your doctor for more information.
Spine Pain and Chronic Conditions
WHAT YOU NEED TO KNOW
An important new study looks at the relationship between spine pain and several chronic health conditions.
The authors focused on four chronic conditions: cardiovascular disease, hypertension, diabetes and obesity.
“These findings provide evidence to support research on the prevention and treatment of non-musculoskeletal conditions with approaches of spinal pain management.”
A new study published in the International Journal of Environmental Research and Public Health looks at the relationship between spine pain and several chronic health conditions.1 This paper is the second in a group of studies funded by grants from the NCMIC Foundation, the first of which recognized the bidirectional comorbid association between back pain and major depression.2-3
Other studies have reported on the relationship between spine pain and several chronic health conditions.4-7 One found a significant association between spine pain and diabetes, cardiovascular disease, pulmonary disease, overweight and obesity in older women.8
The new study is an analysis of 2016-2018 National Health Interview Survey (NHIS) data. The authors focused on four chronic conditions: cardiovascular, hypertension, diabetes and obesity. They also looked at other health behaviors and conditions that may be associated with spine pain.
All four of the chronic health conditions showed significantly increased prevalence of spinal pain including cardiovascular conditions (58% increased prevalence odds), hypertension (40% increase), obesity (34% increase) and diabetes (25% increase). In addition, other factors increased the prevalence of spine pain: functional disability (324-331% increased prevalence odds), sleep problems (180-184% increase), cognitive impairment (90-100% increase), mental health conditions (68-80% increase), tobacco use (45-50% increase) and insufficient activity (17-20% increase).
The authors estimate the three-month prevalence of spinal pain at 12.3%, which is higher than previously reported. This works out to almost 32 million U.S. adults with neck or back pain in a given three-month period.
The authors conclude that “these findings provide evidence to support research on the prevention and treatment of non-musculoskeletal conditions with approaches of spinal pain management.” This is yet another indication that elimination of spine pain through chiropractic care should be a component of care for various chronic health conditions.
References
de Luca K, Tavares P, Yang H, et al. Spinal pain, chronic health conditions and health behaviors: data from the 2016–2018 National Health Interview Survey. Int J Environ Res Public Health, 2023;20:5369.
Connecting the Dots to Chiropractic: Back Pain = Depression, Depression = Back Pain.” Dynamic Chiropractic, June 2023.
Yang H, Hurwitz EL, Li J, et al. Bidirectional comorbid associations between back pain and major depression in US adults. Int J Environ Res Pub Health, 2023; 0(5):4217.
Oliveira CB, Maher CG, Franco MR, et al. Co-occurrence of chronic musculoskeletal pain and cardiovascular diseases: a systematic review with meta-analysis. Pain Med , 2020;21:1106-1121.
Samartzis D, Bow C, Karppinen J, et al. Hypertension is independently associated with lumbar disc degeneration: a large-scale population-based study. Glob Spine J , 2014 May;4(1 Suppl).
Pozzobon D, Ferreira PH, Dario AB, et al. Is there an association between diabetes and neck and back pain? A systematic review with meta-analyses. PLoS ONE, 2019;14:e0212030.
Zhang TT, Liu Z, Liu YL, et al. Obesity as a risk factor for low back pain: a meta-analysis. Clin Spine Surg, 2018;31:22-27.
de Luca KE, Parkinson L, Haldeman S, et al. The relationship between spinal Pain and comorbidity: a cross-sectional analysis of 579 community-dwelling, older Australian women. J Manip Physiol Ther, 2017;40:459-466.
A Valuable New Resource: The Benefit-Harm Scale
by Ronald Feise, DC
WHAT YOU NEED TO KNOW
The Benefit-Harm Scale is a newly developed scale that summarizes benefits and harms of specified treatments in a simple format that is easy for doctors to understand.
The chiropractic profession has published numerous quality studies in prestigious medical journals that support the effectiveness and safety of chiropractic care.
In contrast, there is an absence of quality research to support the use of pharmaceuticals and spinal surgery for patients with chronic low back pain.
To read the full article, see references, and maybe share it with your medical doctor, go to dynamicchiropractic.com
Your Brain Needs a Walk
Walking is beneficial at any stage of life, but when you’re older, it’s essential to help optimize mobility and independence at a time when, sadly, many people lose one or both. But the health benefits go beyond the physical; your brain benefits from walking, too.
When older adults walk, something fascinating happens in the human brain, according to research: brain connectivity and memory improve.
Researchers supervised older adults (ages 71-85) as they walked on treadmills four days a week for 12 weeks. At baseline (before week one) and at the end of the study (after week 12), each participant took several tests designed to measure cognitive function, including the Controlled Oral Word Association Test (COWAT), Rey Auditory Verbal Learning Test (RAVLT) and a narrative memory test (logical memory – LM). [For the latter test, participants read a short story and then repeated it aloud (without looking at it) to gauge how many details they could remember.]
Researchers also used functional MRI scans to measure brain changes before and after the exercise program, particularly in terms of communication between three of the major brain networks that influence cognitive function (something that tends to decline with older age).
After the 12-week walking regimen, researchers noted significant improvements from baseline with regard to all three tests. Functional MRI results after the 12-week period also showed changes in within and between network connectivity among the three major brain networks analyzed. Findings appear in the Journal for Alzheimer’s Disease Reports. As this study included older adults both with and without a diagnosis of mild cognitive impairment (MCI) at baseline, the researchers suggest “participation in simple aerobic exercise like moderate intensity walking may induce neuroplastic effects even in the face of Alzheimer’s disease-related neurodegenerative processes that have resulted in a diagnosis of MCI.”