Healthy Life Newsletter, November 2025
Patient of the Month: Virginia Butler
For years I had pain in my upper neck and shoulders 90 percent of the time and also occasional lower back pain. The pain was very severe and constant. I had been to one other chiropractor—in Arizona, but hadn’t had any chiropractic care in seven years. I was looking for a good chiropractor in LA and saw many great reviews for Khalsa Chiropractic on line so I had to give Dr. Mha Atma a chance!
I was sure chiropractic would help me because my prior chiropractor in Arizona helped a lot! I found this office to be very cozy, unique and welcoming. I loved the tea and water area in the lobby. Dr. Mha Atma recommended chiropractic adjustments along with stretching and breathing exercises and vitamins. I had not been taking any pain medications. Dr. Mha Atma recommended vitamin D and magnesium which have helped me with pain management.
After a few months of chiropractic treatment, I feel better and no longer have the feeling of lingering and consistent pain. Overall, I am now pain free and happier.
I would definitely recommend chiropractic care to anyone suffering or looking to improve their health. I love it and plan on continuing my treatment so I can continue to be pain free.
Thank you, Dr. Mha Atma and the team! You all do a wonderful job at creating a welcoming environment for your patients. I am grateful to have a chiropractor who makes me feel better and give me advice and tips that go beyond the office. Keep doing what you’re doing!
Breathe Better: The Simple Way to Reduce Stress
Everyone experiences stress. A little stress can even be motivating, helping us meet deadlines or push through challenges. But when stress becomes constant, it can turn from a short-term reaction into a serious health risk.
Research shows that chronic stress doesn’t just affect your mood – it can harm nearly every system in your body.
Research links long-term stress to higher risks of heart disease, type 2 diabetes, digestive problems, weakened immune response, memory issues, and even premature aging. Stress hormones like cortisol and adrenaline are meant to give you a quick burst of energy in emergencies, but when they stay elevated, they wear down the body. High blood pressure, increased inflammation, weight gain, and poor sleep are just some of the lasting effects.
The good news is that there’s one powerful step you can take to reduce stress before it takes over: deep, mindful breathing. Most of us breathe shallowly from the chest without realizing it, especially when under pressure. This kind of breathing keeps the body in “alert mode,” which raises heart rate and blood pressure, fuels anxiety, and makes stress symptoms even worse.
Diaphragmatic breathing, sometimes called belly breathing, works in the opposite way. By drawing air deep into the lungs and engaging the diaphragm, it activates the body’s natural relaxation response.
To try it, place one hand on your chest and the other on your stomach. Inhale slowly through your nose, focusing on moving the hand on your stomach while keeping the hand on your chest still. Then exhale gently through your mouth. Even a few minutes of this practice can calm your body and mind, and with daily use it can build resilience against future stress.
When stress does strike, it’s important to handle it in ways that truly help instead of turning to habits that make things worse. Many people cope with stress by smoking, drinking alcohol, overeating, or even endlessly scrolling on their phone. While these might bring quick distraction, they only add to health problems and often increase stress in the long run.
Instead, experts recommend pairing mindful breathing with healthy activities like a short walk outside, gentle stretching, or simply stepping away from what’s overwhelming you. Over time, building a toolkit of stress-relief habits can make it easier to stay calm when life gets hectic.
The bottom line: Stress is unavoidable, but the way you respond to it makes all the difference. By practicing diaphragmatic breathing and avoiding unhealthy coping strategies, you can protect your body, steady your mind, and give yourself the best chance at staying strong in the face of life’s challenges.
Protect Your Child’s Heart Early: Why Blood Pressure Matters
Most parents focus on vaccinations, nutrition and school readiness – but one often-overlooked factor can have lasting effects on a child’s health: blood pressure. New research shows that even modestly elevated blood pressure in children as young as age 7 can increase the risk of heart problems later in life. The takeaway is clear: prevention starts early.
Why Parents Should Care
A long-term study tracked thousands of children from early childhood into mid-adulthood, monitoring their blood pressure and later heart health. The results showed that kids with higher-than-average blood pressure were more likely to experience serious cardiovascular problems as adults.
This connection held true even after accounting for other factors like childhood weight, indicating that blood pressure itself is an important predictor. Early detection and healthy habits can make a significant difference over a lifetime.
Steps Parents Can Take to Protect Heart Health
Regular blood pressure checks: Ensure that your pediatrician measures your child’s blood pressure at routine visits. Tracking numbers over time helps identify patterns early.
Encourage a balanced diet: Fruits, vegetables, whole grains, and lean proteins should be staples of the family diet. Limit processed foods, sugary drinks and excess salt to help maintain healthy blood pressure.
Promote daily physical activity: Aim for at least 60 minutes of moderate to vigorous activity each day. Active play, sports or family walks all count toward building cardiovascular strength.
Support healthy sleep habits: Consistent bedtimes and adequate sleep are linked to better blood pressure regulation and overall heart health.
Model healthy behaviors: Children are influenced by what they see. Eating well, exercising, and managing stress as a family reinforce healthy habits.
Maintain a healthy weight: While blood pressure is not solely determined by weight, maintaining a healthy body mass helps reduce cardiovascular risk. Focus on overall lifestyle rather than the scale.
The Takeaway
Blood pressure in childhood is more than a routine measurement – it’s a window into future heart health. By fostering healthy habits early, parents can help reduce the risk of cardiovascular disease later in life. Prevention doesn’t wait until adulthood; it starts at home, today.
How Vitamin D Supports Cancer Prevention and Improves Survival Outcomes
by Sunil Wimalawansa, M.D., Ph.D.
New research consolidates vitamin D’s critical role in reducing cancer risk and improving treatment outcomes across multiple cancer types
Key Points
Vitamin D and cancer prevention: Robust evidence links optimal vitamin D status with significantly lower risks of breast, colorectal, prostate, lung, melanoma, and at least a dozen other cancers.
Impact on treatment outcomes: Adequate vitamin D levels are associated with enhanced survival rates, reduced tumor progression, and lower metastasis incidence.
Underlying mechanisms: Vitamin D exerts anticancer effects by regulating immune function, inhibiting malignant cell proliferation, reducing inflammation, and promoting DNA repair.
GrassrootsHealth’s legacy: Founded by breast cancer survivor Carole Baggerly, GrassrootsHealth leads a global movement advocating for vitamin D awareness, testing, and personalized supplementation to empower cancer prevention
Dr. Sunil Wimalawansa, M.D., Ph.D., is a renowned physician, scientist, and expert in the field of endocrinology, particularly known for his work in the areas of vitamin D and its clinical applications.
to read the full article, go to grassrootshealth.net
New Study Finds Improved Brain Health and Reduced Depression with Omega 3S
Previous research has identified omega-3 fatty acids—particularly EPA and DHA—as some of the most effective nutritional supplements for improving depression symptoms. For example, a large-scale review concluded that omega-3s ranked highest among nutritional interventions for major depression. (Read summary)
A new randomized, double-blind, placebo-controlled clinical trial by Gholipour et al. (2025) further supports these findings by investigating the effects of omega-3 fatty acid supplementation on serum brain-derived neurotrophic factor (BDNF) levels and depressive symptoms in male patients with bipolar disorder. Sixty adult male participants diagnosed with bipolar disorder were randomly assigned to receive either 2 grams per day of omega-3 fatty acids (including EPA and DHA) or a placebo for 8 weeks.
The primary outcomes measured were serum BDNF concentrations and scores on the Hamilton Depression Rating Scale (HDRS). At the end of the intervention period, the group receiving omega-3 supplementation showed a statistically significant increase in BDNF levels—from a baseline average of 0.45 ng/mL to 0.76 ng/mL—compared to the placebo group. Moreover, a significant reduction in depressive symptoms was observed in the omega-3 group, with HDRS scores decreasing from a baseline of 40.13 to 22.40, versus 29.35 in the placebo group.
The results suggest that omega-3 fatty acid supplementation may enhance neuroplasticity (as indicated by increased BDNF levels) and alleviate depressive symptoms in individuals with bipolar disorder. No significant adverse effects or changes in manic symptoms were reported, indicating the intervention was well-tolerated and mood-stabilizing.
Chiropractic: The Smarter First Choice
When pain strikes – whether from a stiff neck, sore back or recurring headaches – many people instinctively reach for a pill bottle. Medication seems quick and convenient … but it usually does only one thing: temporarily mask the pain.
Chiropractic care takes a different approach, aiming to correct the root cause and provide lasting relief – without the side effects.
Why Pills Fall Short
Pain medications, from everyday ibuprofen to stronger prescriptions, are designed to dull discomfort. While helpful in the short term, they rarely solve the underlying issue. Long-term or frequent use can also come with risks such as:
Stomach irritation and digestive issues (common with NSAIDs)
Liver and kidney strain
Drowsiness, dizziness or dependency (with opioids and stronger medications)
According to the CDC, opioid painkillers have fueled widespread dependency, making drug-free options more important than ever.
How Chiropractic Works Differently
Chiropractic care focuses on the spine and musculoskeletal system, where misalignments, muscle tension and nerve irritation often cause pain. Through hands-on adjustments, gentle mobilization, and lifestyle guidance, chiropractors work to restore proper alignment and function. The result? Relief that targets the cause of pain instead of just hiding it.
Research That Supports Chiropractic
Science backs up what many patients already know: chiropractic care works. Here are just a few examples:
Low Back Pain: A 2017 study in the Journal of the American Medical Association found that spinal manipulation provided significant improvements in both pain and mobility.
Neck Pain: Research published in Annals of Internal Medicine (2012) showed chiropractic care was more effective than medication for acute and subacute neck pain.
Headaches: Multiple studies show chiropractic adjustments reduce the intensity and frequency of tension headaches and some migraines.
Chronic Pain: Chiropractic offers long-term strategies, like posture correction and strengthening, that medication alone cannot provide.
The Benefits of Choosing Chiropractic Over Pills
Drug-free and non-invasive – no risk of chemical side effects or dependency
Addresses the root cause – not just the symptoms
Improves overall health – mobility, flexibility and even energy often improve
Personalized care – chiropractors often include stretches, exercises and ergonomic advice tailored to each patient
What the Experts Say
The American College of Physicians now recommends non-drug treatments, including chiropractic spinal manipulation, as a first-line option for back pain before medication. This marks a major shift toward natural, evidence-based solutions that prioritize long-term wellness.
The Bottom Line
Pills may bring short-term relief, but chiropractic care helps your body heal, move and function better – without the risks of long-term drug use. For many types of pain, chiropractic isn’t just an alternative; it’s the smarter first choice.
Turn Back Time with Exercise
Aging is something most of us assume is out of our control. Each birthday adds another number, and over time, we expect our bodies to slow down, stiffen and wear out. But scientists are discovering that the story of aging is not so simple – and not so inevitable.
New research suggests one of the most powerful tools for keeping your body biologically young isn’t tucked away in a lab or sold in a bottle. It’s something you can do today: exercise.
The Science Behind Cellular Aging
When it comes to aging, there’s more than just the number of candles on your cake. Scientists often measure “biological age” using what’s called an epigenetic clock. This clock tracks subtle chemical markers on your DNA that reveal how fast your cells – and in turn, your body – are really aging.
In a new study published in Aging (August 2025), researchers reviewed mounting evidence that exercise doesn’t just slow the clock; it may actually help wind it back.
More than Muscles: A Whole-Body Effect
While exercise is often praised for building strength or burning calories, its influence reaches much deeper. The review found that aerobic activity and strength training can slow or reverse aging markers not just in muscle tissue, but also in the heart, liver, fat, and even the gut.
In both human studies and animal research, these changes suggest exercise is working at the cellular level to preserve or even restore youthful function.
Why This Matters for Everyday Life
The implications are striking. Instead of relying on futuristic drugs, the key to longevity may already be within reach. Regular workouts could act as a kind of natural anti-aging treatment, keeping the body resilient and energetic well into later life.
That means the steps you take on a morning walk, the weights you lift in the gym, or the laps you swim in the pool may not only make you fitter today – they could be protecting your future health by slowing down the biological clock ticking inside you.
Putting It into Practice
So, what does this mean for your weekly routine? Experts recommend aiming for:
Aerobic activity such as brisk walking, jogging, cycling, or swimming for at least 150 minutes per week
Strength training 2–3 times per week using weights, resistance bands or bodyweight exercises
Consistency over intensity: regular movement counts most, not occasional all-out efforts
The Bottom Line
Aging may be natural, but it isn’t entirely beyond our influence. This research adds to a growing body of evidence that exercise is one of the most powerful tools we have – not just for fitness or weight management, but also for staying younger at the cellular level.
So, the next time you lace up your sneakers, remember: You’re not just working out for today; you may be training your body to stay biologically younger for years to come. Talk to your doctor for more information on slowing your body’s epigenetic clock.
No Grain, No Pain
The percentage of people with asthma has increased steadily over the last half of the 20th century: a recent study showed that 35% of 12- to 14-year-olds in the United Kingdom experience allergy symptoms annually.
This increase may be linked to environmental factors, including eating certain foods. Eating dietary cereals, such as such as wheat, rye, oats, and barley, can cause an allergic reaction to grass pollen. Providing cereals in the diets of infants, whose digestive systems are not fully mature, may increase the likelihood of grass pollen allergies later in life.
Between 1989 and 1999, the authors of a study in the journal Clinical & Experimental Allergy studied more than 16,000 patients admitted to the allergy unit at their clinic in Spain. Of these, 250 patients with grass-pollen asthma and 250 asthma-free individuals were selected for the study. Patients or their parents were asked about the patients’ diets as infants, including how long they were breast-fed only.
People who were fed cereals in the first three months after birth were six times more likely to later suffer from grass-pollen asthma than their peers who were breast-fed only. Regarding allergy sufferers, 84% of those with an early cereal diet were allergic to grass pollen, compared to only 15% of those who were breast-fed.
Don’t feed your infant cereal-based foods for at least the first year of life. Breast milk is the best nutritional source for young infants, especially during their first six months of life. Breastfeeding provides a natural and safe food source for your baby, and other studies have shown that it reduces a child’s risk for conditions like heart disease, digestive problems, developmental problems, and infections.
Reference:
Armentia A, Bañuelos C, Arranz ML, et al. Early introduction of cereals into children’s diets as a risk-factor for grass pollen asthma. Clinical & Experimental Allergy 2001:31(8), pp. 1250-1255.
Geeky Science! How ultra-processed foods are linked to bad health. Want to increase your risk of cardiovascular disease-related death by 50%, your risk of anxiety and depression by 53%, and your risk of heart disease by 66%? Or raise the probability you’ll develop Type 2 Diabetes by 12%, or “death from any cause” by 21%? Just keep eating at fast-food joints and consuming food products that are so processed that they can sit on a supermarket shelf for months. Soft drinks, fast food, snack bars, and other ultra-processed-foods cause all these problems and more, according to a new report published in the British Medical Journal (BMJ). As much as 80% of the diets of low-income Americans are made up of these “foods,” which is why poorer parts of America have much higher levels of obesity and shorter lifespans. Time to ditch the junk and start eating meals made from scratch!