Health-E-News. Jan 2008
empowering you to optimal health
Happy New Year!! All ready for an amazing 2008?
Do you make New Year's Resolutions? Want some easy tips on how to keep them?
- Which goal type do you respond to? Some people like setting a goal higher than they know they can achieve. Others like to set a goal that they know they can achieve. What's best? Set one of each. For instance, if your goal is to lose 20 pounds, it may seem like an impossible feat today. Perhaps then, set the goal to lose 20 pounds over 20 weeks. Then break the goal down to losing 1 pound a week. Then, break it down even more - 1 pound a week is 500 calories a day. 500 calories is roughly a medium sized lunch. So then with each meal, simply remove a palm size amount of food. Breaking it down to smaller steps, makes achieving the 'big' goal easier.
- Focus on the healthy habits rather than the final goal. We've all tried the fad diets only to regain all of the weight again. Why is the weight is re-gained? Most people focus on the final outcome. When they achieve it, they forget about the steps that got them there and quickly return to poor eating habits. Instead focus on rewarding yourself for completing the healthy habits. For instance, if you don't eat junk food for 2 weeks, then you can go and see a movie, or go have a massage or adjustment. Find healthy, beneficial rewards to reward the daily habits.
- Have fun with the goal. Reward yourself with a healthy treat when you accomplish the goal. What do you enjoy doing or having done that you normally wouldn't do? How about rewarding yourself with an extra adjustment, massage, manicure, night away, movie, cleaning service, snow removal service, etc. Be creative, have fun and enjoy the process.
- Hang out with those who have similar goals. Birds of a feather flock together. Share your goals with family and friends and then build games and fun competitions around them. Having like minded people supporting each other is a great and fun way to get healthy together.
- Ask us for more ideas.
Broccoli - Not Your Average Vegetable
There are dozens of vegetables that are important for a healthy diet. But in a head-to-head competition, one vegetable outshines the rest: broccoli. It is loaded with vitamin A, has more vitamin C than an orange and as much calcium as a glass of milk. One medium-sized spear has three times more fiber than a slice of wheat-bran bread. Over the past few years, studies have shown broccoli may help prevent colon cancer, minimize the risk of cataracts and protect against stroke. And that's just the beginning. New research indicates broccoli can also help skin cells fight against sun damage.
Researchers at Johns Hopkins University recently discovered that an extract derived from newly sprouted broccoli seeds reduced skin redness and damage by more than one-third as compared to untreated skin. Six people were tested with different doses of the extract on several small patches of skin, which were then exposed to UV radiation sufficient to cause varying degrees of sunburn. At the highest doses, the extract reduced redness and swelling by approximately 37 percent. The benefits were long-lasting, with notable effects lasting two days after treatment. While sunscreen blocks, absorbs or scatters ultraviolet rays, the broccoli extract actually helped boost the production of protective enzymes that defend against UV damage.
Skin cancer is the most common cancer in the U.S., affecting more than 1 million Americans every year and causing more than 10,000 deaths per year. Scientists are hopeful that broccoli may play a role in protecting against UV exposure. So, by all means, load up on broccoli and its cruciferous relatives – cauliflower, kale, cabbage, Brussels sprouts and bok choy.
Chiropractic Changes the Way the Brain Processes Information
Research published in the November-December issue of the Journal of Manipulative and Physiological Therapeutics and reported on by Scoop Health from New Zealand on November 23, 2007, shows how chiropractic helps affect brain and nerve system function. An excited release on the research by the New Zealand Chiropractors Association states, "Ground-breaking research has, for the first time, identified the actual changes that occur in the body, the nervous system and the brain during chiropractic spinal adjustments."
The study demonstrates that chiropractic care sends signals to the brain that change the way the brain controls muscles. Award-winning Auckland researcher, Dr. Heidi Haavik-Taylor commented, "The process of a spinal adjustment is like rebooting a computer. The signals that these adjustments send to the brain, via the nervous system, reset muscle behavior patterns." She went on to explain how this can have a broad effect on a person's health by saying, "By stimulating the nervous system we can improve the function of the whole body. This is something that chiropractors and their patients have known for years; and now we have some scientific evidence to prove it."
According to the Scoop Health article, Dr. Haavik-Taylor has spent the last seven years researching the effects of chiropractic adjustments on the nervous system. In this new research, Dr. Haavik-Taylor was able to measure how brain waves are altered before and after spinal adjustments. She reported, "This is the first time that anyone has used EEGs to prove that there are definite changes to the way the brain processes information after chiropractic care."
Dr. James Burt, President of the New Zealand Chiropractors Association, touted Dr. Haavik-Taylor's breakthrough research by noting, "Heidi's work is ground-breaking on an international level by proving that chiropractic adjustments do alter and benefit the nervous system."
Chiropractic Adjustments Boost your Well-Being
Chiropractors have known for years that there are so many additional benefits to regular Chiropractic adjustments, other than elimination of pain. A study published in December 2007 showed that Chiropractic adjustment had significant psychological benefits over verbal interventions. (Complementary Therapies in Medicine – December 2007;15:271-83.).
Do you recall the study that showed that exercise is more effective than 2 of the leading anti-anxiety medications? Simply doing 20 minutes of exercise three times a week has been shown to be more effective than 2 of the leading anti-depressants.
Next time you get an adjustment, ponder what additional benefits you are experiencing.
Healthier States on the Mississippi have more Chiropractors
"The news that Minnesota ranks first in health and Louisiana last, suggests that their connecting medium, the Mississippi River, or some other north-to-south phenomenon might be a factor," explains John Hart, DC, the author of a just-published report.
"Consequently, correlations were assessed for various outcomes for states along the Mississippi River in an effort to better understand possible mechanisms for the health disparity along the River. Doctor ratios were also correlated with the outcomes." "Each state along the Mississippi River was ranked according to its north-to-south position. The position ranks were correlated with various outcomes in the areas of health, education, and socioeconomics. Doctor (physician [medical and osteopathic] and chiropractor) ratios for these river states were also correlated with these outcomes."
"Decreased health along the Mississippi River, from north-to-south, is likely a multi-factorial phenomenon, i.e., a decrease in income, educational attainment, and quality of health care. The ratios for both doctor types (physician and chiropractor) were correlated with improved outcomes, especially for chiropractor ratios." "Chiropractors had stronger correlations for improved health outcomes when compared to physicians. Further study is indicated into other possible causative mechanisms such as the quality of drinking water and health care delivery".
Honey Beats Drugs for Nighttime Cough in Youngsters
Have you heard that most cough syrups have been pulled off the shelves? A while back it was determined that they didn't actually work. Now they've been shown to have serious side effects. Fortunately there is a safe and easy solution, that has been used for hundreds of years - honey.
A growing body of recent research has highlighted various health benefits of honey. Now a new study illustrates another possible advantage of this ancient elixir: It seems that a spoonful of honey taken at bedtime may quell children's coughs and assist sleep.
These findings are published in the Archives of Pediatrics and Adolescent Medicine. Results demonstrated that honey was more effective than the active cough syrup ingredient dextromethorphan.
As part of the analysis, 105 youngsters with nighttime cold-related coughs were given either buckwheat honey, honey-flavored dextromethorphan or no treatment at bedtime. Honey proved superior to the other interventions.
So next time you or a young one is having problems with coughing, try a teaspoon of honey. Also, get checked and adjusted as adjustments have been shown to substantially boost your immune system.
Archives of Pediatrics and Adolescent Medicine – December 2007;161:1140-6.