Healthy Life Newsletter, July 2026
A Note from Dr. Mha Atma
Amidst the busy-ness and challenges and stresses of our lives and our world it can be difficult to set aside time to relax and be fully present with gratitude for the miracle of being alive. Many of us can, if we set the intention. take 10 or 5 or even 2 minutes each day to sit quietly and reflect on or even write down one or more things in our life that we can appreciate and be grateful for. It could be as simple as feeling our breath and being grateful for the air and oxygen, or it could be making a gratitude list, or envisioning a world of kindness and justice and how that world would feel, and perhaps writing down one small thing (or more) that you can do to promote that vision. Or to reflect on the fact that there are billions of people in our world who wish for and hope for and some who can and do work for a world of kindness and justice and peace.
Patient of the Month: Judy Gruen
I have scoliosis, and as I have gotten older (and a little shorter!) it has gotten progressively worse, limiting my mobility. Even back in my late 20’s I was very prone to headaches that had many triggers, including the scoliosis and the instability of the upper cervical region of my spine. I have therefore been getting regular chiropractic treatment for close to 40 years. It has been a vital part of my life to deal with headaches, which for many years were mostly debilitating migraines.
I have been seeing Dr. Khalsa for close to one year and have been so happy to have made this choice. His method is gentle but extremely effective, and I appreciate his tremendous knowledge based on his long experience. I often come into the office in real pain, and leave feeling the headache lifting. My headaches can still be debilitating and last for days, so I am grateful for this help.
I’ve also had knee problems and lower back pain (due to the scoliosis) and Dr. Khalsa has shown me very effective, simple exercises to strengthen my knees and lower back as well as my neck. Additionally, he has recommended certain vitamins and supplements that I believe have helped with my overall strength and stamina.
It is very important to feel trust in a chiropractor, who literally is holding you in his hands. I always feel totally relaxed with Dr. Khalsa, knowing his manipulations will be gentle and often extraordinarily effective. With other chiropractors, sometimes they got an adjustment out of me but I did not get relief. This is not happened with Dr. Khalsa!
I enjoy the relaxed, homey atmosphere of the office, the super friendly staff, including Martha, Madeline, and Dana, and the promptness of being seen at appointment time. I would absolutely recommend Dr. Khalsa to anyone in need of a good adjustment!
The Power of a Few Minutes
What if improving your long-term health didn’t require carving out large chunks of time, but instead came down to a few intentional minutes scattered throughout your day? A study published in the European Heart Journal suggests brief bursts of vigorous activity - sometimes lasting just a minute or two – can significantly reduce the risk of chronic disease and even early death.
The research followed nearly 96,000 adults, using wearable devices to capture how people actually move in their daily lives.
Rather than focusing only on how long participants were active, researchers looked closely at how intense that activity was.
Results challenge the traditional “more is better” mindset around exercise. People who incorporated even small amounts of higher-intensity movement into their routines experienced meaningful health benefits, regardless of how much total exercise they accumulated.
In fact, just 15-20 minutes per week of vigorous activity, broken into short bursts, was associated with a noticeably lower risk of developing a wide range of conditions, including heart disease, type 2 diabetes, dementia, and several other chronic illnesses. The reductions were substantial. Those who engaged in more intense activity saw significantly lower risks across all conditions studied, along with a reduced likelihood of dying from any cause during the follow-up period.
What makes these findings especially compelling is how accessible this type of activity can be. The study didn’t focus on structured workouts or gym sessions. Instead, it captured real-life movement – activities like climbing stairs quickly, carrying groceries with purpose or briefly hurrying to catch a bus.
These “exercise bursts” may be short, but they appear to trigger meaningful physiological changes, improving cardiovascular function, boosting oxygen efficiency, and helping to reduce chronic inflammation – a key driver of many diseases.
This doesn’t mean longer workouts no longer matter, but it does suggest intensity plays a powerful and often-overlooked role in health.
For people who feel pressed for time or discouraged by traditional fitness recommendations, the idea that a few minutes here and there can make a real difference is both practical and motivating. It reframes exercise as something that can fit into the margins of daily life, rather than something that requires a dedicated block of time.
Of course, higher-intensity activity isn’t appropriate for everyone. Individuals with underlying health conditions or those who are new to exercise should approach these bursts carefully and consider guidance from a healthcare professional. Still, for many people, simply adding a bit more speed, effort, or purpose to everyday movements could be a powerful step toward better health.
The takeaway is refreshingly simple: Improving your health doesn’t have to be time-consuming – you may just need to make a few minutes count a little more.
A Win-Win with Chiropractic
Imagine low back pain that lasts a few days or a few weeks. That’s the type of pain most people experience when they suffer low back pain, and while it’s not pleasant, it has an end point – a resolution, particularly if a chiropractor gets involved. You’ve probably suffered this type of back pain (acute) before, since 80 percent of people experience back pain at some point in their lives.
Now imagine low back pain that doesn’t seem to go away, lasting 12 weeks or longer, even after the initial injury or cause has been treated. That’s chronic low back pain. Fortunately, a chiropractor can also help chronic LBP and does it without medication, particularly prescription opioids, which account for well over 100 deaths a day due to abuse / misuse (and counting).
A study published in The Spine Journal reviewed multiple studies and found spinal manipulation, commonly utilized by doctors of chiropractic, is an effective option for chronic low back pain, reducing pain and disability compared to exercise and other strategies. Another study, this one published in the Journal of Alternative and Complementary Medicine, concluded that LBP patients who received chiropractic care were 55 percent less likely to fill an opioid pain prescription than patients who did not receive chiropractic care.
Chiropractic: good for low back pain and a solution for the opioid epidemic. Now that’s a win-win for patients in pain and the health care system in general.
39 Minutes of Sleep
Is your child getting enough sleep? A mere 39 minutes in one direction or the other can make a significant difference when it comes to multiple aspects of their health and wellness. Study findings in JAMA Network Open demonstrate why every parent should do their best to ensure their children get adequate sleep every night.
Researchers manipulated bedtimes for two weeks among 100 children ages 8-12, such that children went to bed one hour later than normal (sleep restriction) for one week and one hour earlier (sleep extension) for a second week. Wake times were not modified artificially. Parents of all children reported that their children had normal sleep times (8-11 hours per night) before the study started. Various parent and child questionnaires were utilized to assess the impact of sleep restriction / extension on child health, including sleep disturbances, daytime impairment and overall quality of life.
During the sleep restriction week, total reduced nightly sleep time was 39 minutes compared with the sleep extension week. That missing 39 minutes resulted in significantly greater daytime impairment, including reductions in physical well-being, coping at school, and overall health-related quality of life variables.
Growing up healthy and happy can be challenging enough these days without complicating the process further. Quality sleep is essential, so ensure your children (and you) experience quality, adequate sleep as many nights as possible. Obviously from a time standpoint, it starts with setting a reasonable bedtime and ensuring it’s followed (i.e., no phones in bedrooms overnight – that means you too, parents). For more tips on how to give kids the sleep environment they need, click here.
Let’s Drink to Better Brain Health
The research supporting the health and wellness benefits of both tea and coffee continues to amaze. How about brain health? Yes, both popular beverages may protect your brain against disease. Let’s look at what recent research says.
For example, in a study published in Cells, researchers discovered that certain components found in coffee (caffeic acid and chlorogenic acid) may help prevent neurodegeneration, which could reduce the risk of Parkinson’s disease. Specifically, the two components may inhibit the influence of rotenone, a toxin that “induces [Parkinson’s]-like pathology.” In a second study published in Aging, habitual tea drinking helped preserve efficient structural organization in the brain, which researchers suggest could protect against cognitive decline associated with aging. As you might imagine, once brain structure starts to erode, ideal brain function goes with it.
Anyone who’s experiencing the effects of “growing old” will tell you that beyond the decline in physical function, it’s the threat – or current reality – of declining brain function that’s the most troublesome. But as these studies suggest, it doesn’t have to be that way. If nothing else, you can increase your chances of enjoying your Golden Years with a sharp, fully functioning brain courtesy of this simple tip: drink coffee and tea!
Your Brain Needs Sunshine: The Powerful Connection Between Sun, Mood & Mental Health
From serotonin and endorphins to circadian rhythm regulation and emotional resilience, sunlight plays a far greater role in mental wellbeing than many people realize
Research continues to show positive associations between increased lifetime sunshine exposure, higher vitamin D levels, and improved cognitive health and mental-emotional wellbeing. While getting enough vitamin D itself is key to maintaining mental health, research continues to show us that there are several other ways through which exposure to sunlight and following natural light and dark cycles can boost our mood and benefit our mind.
Sunshine Initiates the Release of “Feel-Good” Chemicals and Important Biological ProcessesWhile exposure to UVB from sunlight produces vitamin D, aka the “Sunshine Vitamin,” it also results in the release of several other mood-enhancing chemicals and initiates multiple biological processes in the body to support a healthy brain and mood.
Beta-endorphins are naturally occurring opioids produced upon sun exposure that promote mood enhancement, relaxation, and pain relief. Interestingly, studies such as that by Kemeny et al. have demonstrated how avoidance of sunshine and vitamin D deficiency could be a contributing factor to decreased pain relief and even increase the risk of opioid addiction.
Nitric oxide, which is produced upon exposure to UVA and UVB from sunlight, has been shown to reduce inflammation and oxidative stress, resulting in decreased anxiety and depression.
The release of melatonin and serotonin are also prompted by sun exposure, both of which are associated with sleep regulation, improved mood, and easing anxiety. A study by Kent et al. discussed how a lack of sunlight can result in altered serotonin levels, neurodegeneration, depression, and other cognitive deficits. The study showed how sunlight and light therapy can help with the regulation of both the melatonin and serotonin systems among patients with seasonal affective disorder (SAD), bipolar disorder, and schizophrenia, which may also be one of the mechanisms by which sunlight can affect Alzheimer’s disease, Parkinson’s disease, and sleep disorders.
Dopamine is another chemical in the body that is released upon exposure to sunshine. Dopamine, AKA the “feel-good neurotransmitter,” is known to boost mood and motivation, and is also linked to reduced depression and anxiety. A study evaluating the correlation between dopamine and sunshine by Tsai et al. found that dopamine receptor availability was significantly greater among participants with the highest amount of sunshine exposure compared to the lowest, indicating a sensitivity of the dopamine system to variations in the amount of sun exposure a person gets.
Light exposure also influences mood indirectly through circadian rhythm regulation and also through direct neurological pathways. The eyes contain specialized light-sensitive retinal cells containing melanopsin to communicate directly with brain regions involved in mood and emotional regulation, including the amygdala and lateral habenula. Research such as that by Burns et al. suggests that modern indoor lifestyles may deprive many individuals of the bright daytime light needed for optimal circadian and neurological signaling while simultaneously exposing individuals to excessive artificial light at night. This mismatch may contribute to disrupted sleep, lower mood, and poorer mental wellbeing.
To read the rest of this article go to grassrootshealth.net
Almonds for Weight Loss
Almonds and other nuts are great sources of “healthy” fat – the monounsaturated / polyunsaturated variety – but the bottom line is they’re still high in fat, averaging 14-16 grams of fat per quarter cup. That high fat content can make many people, particularly those trying to lose weight, shy away from nuts. Big mistake, suggests new research.
Researchers compared two groups of overweight / obese adults ages 25-65 over a three-month period, followed by six months of follow-up, during which the researchers assessed weight maintenance. During the initial intervention phase, participants consumed an energy-restricted diet that included either almonds or carbohydrate-rich snacks. Over the course of the entire study, both diets (nut and nut-free) resulted in an average reduction in bodyweight of approximately 9.3%.
Both diets also reduced total cholesterol, low-density lipoprotein cholesterol (LDL), very-low LDL and triglycerides, while increasing high-density lipoprotein cholesterol (HDL, considered the “good” cholesterol). Both diets also resulted in lean body mass improvements, according to the researchers, who reported on their findings in the research journal Obesity.
It’s becoming increasing clear that achieving lasting weight loss isn’t about avoiding healthy foods; it’s about incorporating more of them into a balanced diet, minimizing unhealthy foods that promote weight gain, and learning how to have a positive relationship with food.
It’s Time to Clock Out
A great work ethic is impressive, but at some point, we all have to “clock out,” go home, enjoy our free time, and recharge and renew. Otherwise, we risk getting burned out, worn down … and suffering the health consequences.
Case in point: New research links longer hours spent at work with an increased risk of suffering a stroke. According to the study, published in Stroke, a research journal produced by the American Heart Association, working at least 10 hours a day for 50 days or more per year increases stroke risk by nearly 30 percent compared to working fewer hours. The study, which evaluated time spent at work and stroke risk in more than 140,000 adults, also revealed that working longer hours for 10 years or more increased stroke risk even more significantly: a 45 percent higher risk.
Are you routinely working long hours under the impression that it’s “worth it” because of the money, status, promotion potential or some other perceived benefit? Considering this study, it’s not worth the risk. It’s time to clock out – before you suffer a stroke and clock out for good.
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.
Sugar-Free Isn’t Risk Free
Artificial sweeteners have long been marketed as a smarter alternative to sugar – offering sweetness without the calories or acknowledged health risks of sugar. But research suggests this trade-off may not be entirely neutral, particularly when it comes to brain health and memory.
In the study, researchers followed adults over time, tracking both dietary habits and cognitive performance. They found that individuals who consumed the highest amounts of low- and no-calorie sweeteners experienced greater declines in memory and thinking skills compared with those who rarely or never used them. These changes were not sudden or severe, but rather gradual declines in areas such as word recall, processing speed and overall cognitive performance.
The findings, published in the journal Neurology, were especially notable in middle-aged adults, a group in which subtle cognitive changes can begin to emerge long before noticeable symptoms appear. While aging naturally affects memory, the study suggests heavy, long-term consumption of artificial sweeteners may be associated with an accelerated decline.
While the research does not prove that artificial sweeteners directly cause memory loss, it shows a relationship that persists even after accounting for factors such as age, health conditions and lifestyle differences. Other influences, such as metabolic health or underlying conditions that lead people to choose sugar substitutes in the first place, may also play a role.
Scientists have proposed several possible explanations. One is that artificial sweeteners could influence the gut microbiome, which is increasingly recognized as having connections to brain function. Another is that highly intense sweetness, delivered without calories, may disrupt the brain’s learned relationship between taste and energy, potentially affecting signaling pathways involved in cognition.
As research continues, the bigger picture is becoming clearer: Dietary choices that seem beneficial for one aspect of health may have more complex effects elsewhere in the body. In this case, the convenience of sugar-free sweetness comes with questions that may make their use more risk than reward.