Healthy Life Newsletter, May 2025
Patient of the Month: Jeff Iorillo
In my early 40’s I had my first lower back spasm and could barely move for a week. My husband suggested I see his chiropractor but I resisted. I didn’t know anything about chiropractic; I thought it was weird.
I thought I could stretch my way out of it but no luck. I didn’t want to go to drugs, but I could not sit or lie or stand up without sharp stabbing lower back pain…so I made the appointment with Dr. Mha Atma.
I definitely had doubts that chiropractic would help. On my first visit I asked Dr. Mha Atma not to do “that neck snapping thing” which scared me. He didn’t need to—just made gentle adjustments on the table with a bit of pushing and with the “activator” device that clicks.
When I got up, I stood up and burst into tears! Because the pain was about 90% gone! He suggested a few more visits and I was back to normal. I have returned for maintenance adjustments every six weeks—for nearly 20 years (I’m 62 now)!
I’m very active: I work out and hike, backpack, go camping, and run in Griffith Park with our dog. I come in for maintenance adjustments to keep going strong! It’s part of staying healthy as I age. Nor only for my back but overall health and flexibility. Dr. Mha Atma has taken care of other joint related problems like a foot neuroma from running.
I consider my every 6 weeks adjustment a shot of good health advice. Dr. Mha Atma always has tips about diet, posture, stress and even my yoga practice.
My husband has benefited from chiropractic to manage back pain and to get relief from migraines. I have told everybody about my experience with chiropractic. When they start chiropractic care I tell them to take it easy but take it. I’m a fan! Totally converted!
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.
Ginger for IBD?
Ginger can soothe an upset stomach; it also may help treat inflammatory bowel disease (IBD), a condition with no current cure and characterized by unpleasant gastrointestinal symptoms including abdominal pain and bowel changes.
The key, according to researchers, may be a compound in ginger called furanodienone (FDN), which helps suppress the production of pro-inflammatory cytokines, thus reducing inflammation.
Findings appear in the research journal Nature Communications.
The researchers suggest furanodienone may have other GI benefits beyond treating IBD: “FDN may also have potential for the treatment of colorectal cancer. For example, FDN has been shown to inhibit the growth of human colorectal cancer cells.”
In a summary of the research published by Science Daily, the principal study investigator noted: “A natural product derived from ginger is a better option for treating IBD than current therapies because it does not suppress the immune system or affect liver function, which can lead to major side effects.”
Talk to your doctor for more information on how ginger may benefit your health – for IBD and other conditions – and reduce or eliminate the need for anti-inflammatory medications.
7 Daily Habits That Help Reduce Stress
Here are some tips to manage stress and maintain your happiness and health.
Stress is a natural part of life, but excessive stress can significantly impact your health. When it accumulates, it can leave you feeling overwhelmed, anxious, or exhausted. Over time, chronic stress can contribute to physical issues such as high blood pressure, heart disease, and a weakened immune system. It also affects mental well-being, making it difficult to concentrate, sleep, and enjoy everyday activities.
“The good news is that small daily habits can help keep stress in check,” shares PIH Health Internal Medicine Physician Mina Abu Gosh MD.”
Here are 7 simple ways to ease stress:
Get moving. Physical activity releases endorphins, chemicals in the brain that help boost your mood and lower stress levels,” says Dr. Dr. Abu Gosh. Activities like walking, jogging, biking, or dancing can serve as a healthy outlet for tension. Whether you spend an hour at the gym or take a walk for 30 minutes, making sure your body moves can make all the difference. Even stretching or a quick walk around the block can help when you’re feeling overwhelmed.
Eat healthy foods. A diet high in processed foods, sugar, and caffeine causes sluggishness and irritability, while whole, nutrient-rich foods stabilize mood and energy. Prioritize eating lean proteins, whole grains, fruits, and vegetables, and stay hydrated to prevent stress and fatigue.
Set boundaries. Learning to say no when you’re overwhelmed is an important part of stress management. Prioritize what’s truly important and don’t be afraid to set limits on work, social commitments, or obligations that drain your energy. Taking time for yourself is necessary for maintaining balance in your life.
Practice deep breathing. This can help you relax almost instantly by lowering your heart rate, reducing muscle tension, and making you feel more in control of your emotions. Find a quiet place, sit comfortably, and take a slow, deep breath in through your nose. Hold it for a few seconds, then exhale slowly through your mouth. Repeat this for a few minutes.
Laugh more. Laughter releases feel-good hormones and can reduce the level of stress hormones in your body. Lift your mood by watching a funny movie or video, calling a friend, or reading a funny book. Even if you don’t feel like laughing, sometimes faking a chuckle can turn into the real thing and brighten your day.
Connect with others. Humans are social beings, and spending time with others can help relieve stress. Whether it’s a deep conversation with a close friend, a family game night, or simply texting someone who makes you smile, social connection is essential for emotional health.
Get enough sleep. Your body needs time to recharge,” says Dr. Abu Gosh. “When you’re running on too little rest, your mood, focus, and energy suffer.” Improve sleep quality by establishing a bedtime routine. Turn off screens, dim the lights and do something relaxing, like reading or stretching, before bed. Prioritizing sleep can make a noticeable difference in how you handle daily stressors.
By adopting these habits, you can take small but meaningful steps toward reducing stress and improving your mental and physical health.
Improved Menstrual Cycles and Increased Fertility with Vitamin D
A newly published double-blind two-phase randomized controlled clinical trial by Toth et al. clearly demonstrates the effects of vitamin D supplementation on reproductive health among women with PCOS (Polycystic Ovary Syndrome). The greatest benefits were seen among women with vitamin D deficiency at baseline who achieved vitamin D sufficiency after supplementation; additional benefits were observed with continued supplementation over time.
Relationship Between Vitamin D, PCOS, and Fertility
PCOS affects 5–10% of women worldwide and contributes to infertility in about 83% of those affected. Vitamin D deficiency is very common in PCOS, with 67–85% of women with PCOS being vitamin D deficient. This is important because of the critical roles vitamin D plays in
Menstrual cycle regulation
Follicular maturation (growth of healthy eggs)
Endometrial receptivity (preparing the uterus for implantation)
Steroid hormone production (progesterone, estradiol)
And much more…
Vitamin D deficiency is linked to
Ovulatory dysfunction (trouble releasing eggs)
Hormonal imbalances (high testosterone, altered LH/FSH ratio)
Metabolic problems (like insulin resistance)
To read the rest of this important article go to grassrootshealth.net
Chronic Pain Can Wreck Your Life
_But It Doesn’t Have to Be That Way_
Chronic pain is pain that stays around, rather than going away after a short time (with or without treatment). Chronic pain is pain that lasts 3-6 months or longer …
sometimes much longer. In fact, many people end up trying to “live” with their pain. The problem with chronic pain, besides the pain itself, is that it can do real damage to your quality of life for years – even decades.
Case in point: a new study that suggests people who experience chronic pain are more likely to experience poor general health, poor mental health outcomes and even joblessness years later. The study tracked pain patients from an average age of 44 through their 50s and 60s. Both short-term and chronic pain at age 44 predicted pain and poor health in later decades. Chronic pain in particular at age 44 was associated with pain (bodily pain and back pain) poor mental health (depression and general unhappiness), lower life satisfaction, poor sleep (fewer hours per night, more likely to be “troubled”) and joblessness at age 55. Findings appear in the research journal PLoS One.
In other words, chronic pain can wreck your life! But it doesn’t have to be that way. That’s where your doctor of chiropractic comes in. By evaluating and treating the root cause of your pain, your doctor can not only help avoid short-term pain from becoming chronic; he/she can also help prevent the pain from returning. In fact, you may prevent the pain from occurring in the first place if you receive consistent, preventive care from your doctor.
Eight Things You Can Do to Help Your Back Pain
by Mha Atma s Khalsa, DC
Back pain, like many other symptoms, is your body’s way of telling you that something in your life is out of balance and needs attention. When we are able to listen and get the message, we can make the changes that will help us feel better and live better. While it’s not always easy to figure out what the message is, you may well find the answer(s) among the following points:
\1. Exercise. Back pain, fatigue, and many other symptoms are often a result of poor physical conditioning combined with physical and emotional stress. Exercise improves conditioning and relieves stress. At a minimum, spend 5 to 10 minutes every day doing stretching and movement and neck and back strengthening exercises and 30 minutes 3 times per week walking briskly or doing some other form of aerobic exercise (like biking or swimming). Aerobic exercise for an hour six times weekly is optimal but every little bit helps.
\2. Eat an anti-inflammatory diet. Eating more fresh vegetables and fruit, raw nuts, healthy protein (like salmon and cage-free or grass-fed chicken or meat), and olive oil and less refined foods (sugar and white flour and processed foods), and less vegetable oils (soy, corn and others) will result in less back pain.
\3. Drink enough water. Many people need to drink 6 or more glasses of pure water per day for optimal health. Drinking sufficient water helps the kidneys function normally, helps the body detoxify, maintains adequate hydration to muscles and other body tissues, and will often help reduce back pain.
\4. Take fewer drugs. Excess caffeine consumption may contribute to back pain. Smokers have significantly more back pain than non-smokers. Other recreational drugs, including excessive alcohol, increase the body’s toxic load, leading to a higher incidence of back pain. Many over-the-counter and prescription medications which people take for back pain and other discomforts, including anti-inflammatories such as ibuprofen (Advil or Motrin) and naproxen (Aleve), actually may help contribute to chronic joint pain by causing stress to the stomach, intestines, liver, and/or kidneys and weakening cartilage.
\5. Take anti-inflammatory supplements. While eating an anti-inflammatory diet is vital, taking anti-inflammatory supplements can also help reduce back pain and chronic inflammation. Most important are vitamin D, fish oil, and magnesium. Also anti-inflammatory botanicals, such as ginger and turmeric as well as green tea, can be very helpful.
\6. Learn to relax. Back pain is often caused or aggravated by stress and by habitual physical and mental tension. Yoga, meditation, and other stress-releasing activities can be extremely helpful.
\7. Take care of your mental health. Work on acknowledging and dealing with the emotional challenges, stresses, and discomforts of your life, which can contribute to back pain and other physical symptoms when suppressed or ignored. Just like physical health, good emotional health for most of us is the product of an ongoing effort, which could include talking (and listening) more with our loved ones and close friends, keeping a journal, prayer, meditation, and/or working with a good psychotherapist.
\8. See your chiropractor! Abnormal spinal function can result from neglect of any of the above important aspects of life. Chiropractic treatment helps restore balance and relieve nerve irritation and stress as you work to improve the quality of your lifestyle. Even when you do change habits that have contributed to your problems, chiropractic is often necessary to release spinal blockages and irritated nerves left over from past bad habits. And we all have a certain amount of physical and emotional stress that is an inevitable part of life. Chiropractic treatment restores spinal balance, helping us to cope and to stay healthy in the face of those ongoing challenges. Scientific research is rapidly accumulating that validates what we’ve known for many years–chiropractic is the most effective AND cost-effective treatment available for back pain!