Healthy Life Newsletter, December 2023
Patient of the Month: Kim Richter
For over ten years I had severe lower back and hip pain and neck stiffness. I had seen an orthopedic surgeon and done some physical therapy. The surgeon couldn’t help and the PT wasn’t very effective. I occasionally took ibuprofen.
A friend recommended Dr. Mha Atma. My previous chiropractic experience had been limited to some treatment at “The Joint.” I wasn’t sure about the long-term and lasting benefits of chiropractic interventions before Dr. Mha Atma explained them. I thought at best they provided temporary relief.
My first impression at Khalsa Chiropractic was excellent. I liked the effort to educate and was very moved by the doctor’s follow-up call after the first treatment. He developed a long-term plan to success, starting with visits twice weekly to address the pain and inflammation, then moving to once a week and eventually once a month for maintenance.
I experienced immediate pain relief and a sense of energy and well-being. After each session I felt “unstuck!” I later brought my two children in for maintenance care.
I absolutely recommend chiropractic to others because it helps—and it beats taking pills. I tell everyone about it who complains of back pain. I like chiropractic—but especially because Dr. Mha Atma is such a generous and kind person who genuinely cares about his patients! I am so grateful! Thank you!
Good Sleep Is Good for Pain
Pain is a common consequence of poor sleep. Unfortunately, sleep issues are rampant these days for various reasons, including screen overreliance, stress, diet and other factors that prime your body and mind to struggle with sleep. Understanding why sleep is so important when it comes to avoiding pain could be the first step in solving the problem.
Researchers have found that the increased sensitivity to pain that can occur after chronic sleep disruption (not getting enough sleep, experiencing interrupted sleep or low-quality sleep, etc.) is due to signaling from the brain’s “thalamic reticular nucleus” (TRN). More specifically, poor sleep reduces a type of neurotransmitter known as N-arachidonoyl dopamine in the TRN. Findings appear in the research journal Nature Communications.
OK, so now that we know how poor sleep contributes to pain on a neurobiological level, let’s talk about what you can do to ensure a good night’s sleep. It starts with prioritizing sleep – not just a few nights a week, but every night. Here are five ways to prioritize sleep courtesy of the Centers for Disease Control and Prevention:
Be consistent.
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
Avoid large meals, caffeine, and alcohol before bedtime.
Get some exercise.
The hours you spend asleep are as critical, if not more critical, than the hours you spend awake in terms of your health. If you’re experiencing sleep issues, especially chronic ones, talk to your doctor about ways to sleep soundly and give your body and mind the rest, relaxation and restoration they deserve.
Chiropractic for Low Back Pain: Your Best, First Recommendation
Numerous studies have shown chiropractic spinal manipulation is effective for low back pain, which is good news considering you only have a small chance of avoiding LBP during the course of your lifetime. In fact, it’s estimated that at least eight in 10 people will suffer low back pain at some point, many of whom will experience it on multiple occasions or even chronically.
Now here’s even better news: Evidence suggests chiropractic spinal manipulation is as effective as commonly recommended treatment options such as pain medication for LBP, which should make it your best, first recommendation, particularly in light of the prescription opioid crisis killing more than 100 Americans a day.
In a new review study, published in the British Medical Journal, researchers evaluated findings from 47 previous investigations involving more than 9,000 men and women (average age: 35-60 years). All studies compared the value of spinal manipulative therapy with recommended therapies including nonsteroidial anti-inflammatory drugs (NSAIDs; Aleve, Motrin, etc.), prescription painkillers and exercise. Spinal manipulation relieved LBP as effectively as the recommended therapies and was actually more effective in improving short-term function.
Spinal manipulation still isn’t routinely recommended as a primary treatment for low back pain, despite evolving guidelines in the U.S. and worldwide. The opioid epidemic has opened eyes to the need for safer pain-relief options, but so far, the recommendations don’t go far enough. Why take pain medication and risk the side effects, some of which can be life-threatening, when you can enjoy the benefits of chiropractic spinal manipulation and achieve the same pain relief and functional improvements? Talk to your doctor to learn more.
Effective Nutrients for Neuropathy
by Holly Lucille, ND, RN
WHAT YOU NEED TO KNOW
The damage done by elevated blood sugar levels and type 2 diabetes happens slowly over time and isn’t always noticed until serious harm has occurred.
Through a sensible exercise regimen, disciplined eating habits and well-guided use of these nutrient ingredients, the pain, numbness and tingling of neuropathy can be overcome.
Many diabetic patients are experiencing symptoms of neuropathy. If so, they may want to know what they can do about the “pins and needles” sensations in their feet, legs and fingers.
In non-diabetic patients, this could be attributed to pinched nerves and addressed with adjustments. However, an individual with diabetes most likely requires other specific, non-invasive care that includes supplemental assistance and actionable lifestyle changes. As for supplementation, there are specific ingredients that can stop – and even reverse – the symptoms and causes of neuropathy.
To see the rest of this article go to: dynamicchiropractic.com
A Life Extender
Consistent physical activity and health go hand in hand. “Movement is life” is not just a popular catch phrase; it’s a reality supported by abundant research. Want more proof? Check out this study that estimated the number of annual preventable deaths attributable to increasing daily physical activity in the United States.
Published in JAMA Internal Medicine, a research journal of the American Medical Association, the study evaluated the impact of moderate-to-vigorous physical activity (MVPA) on death prevention among U.S. adults ages 40-85. Increasing MVPA reduced deaths significantly: by 6.9% for a 10-minute daily increase, 13% for a 20-minute daily increase and 16.9% for a 30-minute daily increase. Overall, 110,000 deaths per year could be prevented annually via these increases in MVPA, according to the researchers.
What’s MVPA? Moderate-to-vigorous physical activity includes everything from brisk walking or bicycling (moderate) to jogging, aerobic dance, bicycling up a hill, playing a sport such as basketball, soccer, etc., and so on (vigorous). Note that MVPA also includes activities you probably don’t consider exercise, but should, particularly in the context of your health: carrying heavy loads, mowing the lawn, and heavy house cleaning, for example.
Movement is life. As Tim Robbins’ character, Andy, famously states in the movie “The Shawshank Redemption,” “Get busy living or get busy dying.” Incorporate more movement into your life and reap the health and wellness benefits. What are you waiting for?
Baby Deserves Better
Antibiotic overuse is well-documented, particularly for viral conditions; medical doctors still seem to prescribe them for non-bacterial infections (which are the only type of infection antibiotics can treat).
During pregnancy and a baby’s first year, antibiotic use is particularly ill-advised unless absolutely necessary. Why? One reason is that it increases the risk that your baby will develop this health condition.
The condition: eosinophilic esophagitis – inflammation and swelling of the esophagus; the tube connecting the mouth to the stomach. Maternal and infant antibiotic use were associated with an increased risk of the infant developing eosinophilic esophagitis, with higher antibiotic use increasing the risk vs. lower use. Use closer to delivery (third trimester to first six months after birth) seemed to yield the highest risk.
Currently, eosinophilic esophagitis has no cure; it is a chronic condition typically managed with dietary changes and – you guessed it – medication.
Interestingly, researchers found a similar association when evaluating maternal and infant acid suppressant use. Study findings are reported in JAMA Pediatrics, a journal of the American Medical Association dedicated to pediatric research.
The takeaway? Ask questions during pregnancy and your baby’s first year whenever your medical doctor prescribes anything for you or your baby. Your health, and the health of your baby, depend on it.
“Potentially Inappropriate?” Older Patients Deserve Better
by Donald M. Petersen Jr., BS, HCD(hc), FICC(h), Publisher
WHAT YOU NEED TO KNOW
The use of “potentially inappropriate medications” (PIMs) among older adults has been increasing over the past two decades.
A recent systematic review analyzed 94 articles that included nearly 371 million patients from 17 countries to determine the prevalence of PIMs use.
A few minutes of discussion with your older patients will help make them aware of the potential harm they may be facing and hopefully result in a more informed inquiry with their medical doctor.
The use of “potentially inappropriate medications” (PIMs) among older adults has been increasing over the past two decades, but with little attention in the media. PIMs are drugs that have potential adverse risks which exceed the expected benefits. Studies have shown that “PIM use in older patients is closely related to an increase in the incidence of adverse drug events (ADEs) and emergency department visits.”1-2 This also comes with increased outpatient visits, drug fees and risk of hospitalization.
Disturbing Research
A recent systematic review3 analyzed 94 articles that included nearly 371 million patients from 17 countries to determine the prevalence of PIMs use. Globally, PIMs use is 36.7%. Here is the prevalence broken down by region:
Africa – 47.0%
South America – 46.9%
Asia – 37.2%
Europe – 35.0%
North America – 29.0%
Oceania – 23.6%
Read the rest of this article at dynamicchiropractic.com
Reversing Down Time
“Down time” refers to inactive time – the time we aren’t spending engaged in work. In this case, we’re using it as a synonym for time spent doing nothing, particularly in the sense of movement – sedentary time.
Research implicates excess sedentary time in a wide range of health issues; and these days, too many people are engaging in far too much of it.
Fortunately, research suggests exercise can help reverse the effects of sedentary time. In a review of previous studies, people who spent more than 12 hours a day sedentary had a higher mortality (death) rate during the study period compared to people who were sedentary for eight or fewer hours a day.
However, the even more important finding was that a little more than 20 daily minutes of moderate to vigorous exercise (22 minutes, to be precise) effectively reversed the equation, negating the risk associated with sedentary time. Findings appear in the British Journal of Sports Medicine.
The review study involved nearly 12,000 adults (ages 50 and older at baseline) whose physical activity and sedentary time were tracked by way of accelerometers worn by each participant. Follow-up to track mortality occurred over an average of five-plus years.
Between your desk job, sitting on the couch and sleeping, does most of your day qualify as sedentary? Find time for daily physical activity and reverse the potential damage. Talk to your doctor for more information about moderate vs. vigorous physical activity (including ones that don’t involve going to the gym).
3 Reasons to Improve Your Diet
Eating habits can affect you big time over the holidays if you don’t have the right mindset.
While we need to appreciate the value of enjoying food and not be shamed into avoiding anything that’s on the table, there’s also a real lesson in understanding why improving your diet throughout the year (especially if it’s not that healthy right now) yields big benefits. With that said, here are three important reasons to improve your diet and roll into the new year feeling great:
You’ll feel better: Which do you generally enjoy more: a big burger with fries, or a salad? While most people might admit the greasy, fatty option is preferred, there’s a follow-up question: Which makes you feel better (physically) afterward? Poor dietary choices tend to make you feel full and bloated, impacting sleep and your desire / ability to exercise.
You’ll look better: We’re not talking about your weight, although dietary changes for the better often result in weight loss or at least less body fat. We’re talking about your skin, hair, nails, etc. – all of which look better as your diet improves. Eating processed, refined, low-nutrient foods robs you of the vital minerals and vitamins your body needs to refresh, restore and repair.
You’ll pay it forward: Absolutely no one who eats healthy keeps silent about it. They talk to friends, family and loved ones about how it’s impacted them – and how it can do the same for anyone who joins the cause. Why? Because once you adopt healthier eating, you realize the profound benefits and wonder why everyone isn’t enjoying them, too. You become a voice for healthier eating and recruit others.
The obesity and disease crisis in the U.S. underscores the reality that it’s hard to eat healthy. The fast-food and food manufacturing industries don’t help, with new processed, added-sugar, refined, fatty foods available seemingly every day. But it doesn’t take much to get started if you give eating healthier a chance. What’s more, your doctor can help assess your current diet and help outline dietary changes that work for you, your health – and your happiness.