Physical activity has long been recognized as an important part of staying healthy, but a recent study shows it has the potential to also improve our health by reducing inflammation.

Why does reducing inflammation matter?

Inflammation has been linked to most all chronic diseases and conditions including obesity, diabetes, heart disease, asthma & allergies, digestive problems, arthritis, Alzheimer's, aches & pains, etc. Many conditions that are considered a part of aging are more likely the result of increasing inflammation. Temporary localized inflammation may be helpful for healing a cut or scrape, but inflammation throughout the body is a growing problem with many Americans.

Research on physical activity & inflammation:

In a study published in the Journal Circulation1, 4289 participants reported their level of physical activity, and blood tests measuring inflammation (CRP and IL-6) were performed over an 10 year period. Physically active participants had lower measured levels in inflammation. Based on this data the researchers noted, "Regular physical activity is associated with lower markers of inflammation over 10 years of follow-up and thus may be important in preventing the pro-inflammatory state seen with aging."

"Regular physical activity...may be important in preventing the pro-inflammatory state seen with aging."

This is powerful news for those who have not heard it before. Regular activity could help prevent or improve a variety of chronic conditions. Exercise can help us stay younger and healthier.

Now before you start looking for a shortcut to living younger, consider that anti-inflammatory medications will not automatically provide the same health benefits. That handful of pills carries an increased risk of stroke (in otherwise healthy individuals) among other problems. You can't cheat your way to better health, but there is another way to boost your inflammation-killing routine even further: an anti-inflammation diet.

Combine regular physical activity with an anti-inflammation diet to supercharge your health.

The basics of an anti-inflammation diet include:

1. Eat lots of whole vegetables and fruits
2. Eat good quality meat (pasture-raised, grassfed, wild animals)
3. Eat healthy fats (fish oil, extra virgin olive oil, coconut oil, butter)
4. If eating dairy, choose minimally processed dairy
5. Enjoy nuts & seeds
6. Drink mostly water
7. Eat lots of herbs & spices
8. Avoid processed foods, sweets, chemicals, grains, etc.

For more on an anti-inflammation diet read our article. Take charge of your health and see how much you can benefit from naturally reducing your inflammation.

Top athletes are currently competing in London at the Summer Olympics to be crowned the strongest, fastest, most accurate in the world, and perhaps in history. The separation between gold and empty hands is often a split second or a fraction of a point. So what are the world's best athletes doing to gain a competitive edge over their opponents?

Performance Enhancers: Sports Drinks vs. Bananas

We have been trained by Gatorade to believe we need their colorful sugar water to perform at our best. Commercials show their scientists working with athletes in the lab to determine the best formula to unlock the secret of record-breaking performance. Professional athletes sweat neon green, red, and blue as they accomplish feats of superhuman strength. Olympic athletes are guzzling sports drinks by the gallon, right? Probably not.

What's the research say about sports drinks' performance claims?

A recent study reviewed 431 performance-enhancing claims for 104 different sports drinks and other products. Half of the products referenced no research for their claims, with the rest relying on 146 referenced studies. Half of those studies could not be reviewed. Only 3 studies out of 146 were determined to be of high quality. Conclusion: proof that sports drinks or other performance-enhancing products work is sorely lacking.

The battle of sports drinks vs. bananas

Another recent study compared the performance of cyclists drinking a sports drink vs. eating a banana.
"Trained cyclists consumed either a cup of carbohydrate drink or half a banana every 15 minutes during a 75-kilometer simulated road race lasting 2.5 to 3 hours. Blood samples taken from the cyclists before and after the exercise were analyzed..."

The winner of this athletic bout was bananas. Performance levels were similar in both groups, but bananas had the advantage:

Bananas win as performance enhancers!

"The bananas provided the cyclists with antioxidants not found in sports drinks as well as a greater nutritional boost, including fiber, potassium and Vitamin B6, the study showed. In addition, bananas have a healthier blend of sugars than sports drinks...'This type of research shows that you can have healthier carbohydrate sources before and after exercise that will support athletic performance just as well as a sports drink.'”

Usain Bolt, the World's Fastest Man's Treatment Secret

Usain Bolt hasn't become the five-time World and three-time Olympic gold medalist, world record holder in the 100 meters, 200 meters, and 4×100 meters relay without taking proper care of his health.

A doctor of chiropractic from Florida has been the official Chiropractor of the Jamaican Olympic Team since 1996. One of his patients is Usain Bolt, the world's fastest man. Chiropractic care helps keep Bolt healthy and performing at his best.

With stiff competition in London, he'll need every advantage he can get to extend his reign as the world's fastest man. Unfortunately, his fastest competitor is also on the Jamaican team sharing the same doctor of chiropractic, and over 50 other chiropractors are official Olympic team physicians treating athletes. Bolt better go eat some bananas.

Enhance your performance and your health naturally, with chiropractic care and proper nutrition. We recommend keeping the consumption of sports drinks to a minimum. These are designed to benefit only those athletes performing at an intense level for prolonged periods of time. Even those athletes are just as likely to benefit from a healthier snack, like a banana and drink of water. You don't need sports drinks to be the healthiest man in the world; just proper nutrition and a good doctor of chiropractic.

With the increasing use of cell phones by adults and children, questions about potential harmful effects of cell phone radiation have been growing. Researchers at Yale University and the Yale School of Medicine recently released results of a study on mice indicating that "exposure to radiation from cell phones during pregnancy affects the brain development of offspring, potentially leading to hyperactivity."

exposure to radiation from cell phones during pregnancy affects brain development

The researchers placed an active cell phone (muted and silenced) receiving calls over one cage of pregnant mice, while a deactivated cell phone was placed over another cage. Once the mice grew to become adults, brain activity was measured and psychological tests performed. They noted "mice that were exposed to radiation tended to be more hyperactive and had reduced memory capacity."

Researchers concluded that exposure to cell phone radiation while in the womb could play a role in the increasing rates of ADHD and other behavioral disorders in US children.

Should you throw out your cell phone?
We're holding onto our cell phones for now, but it would be prudent to limit cell phone use around children and pregnant women. Here's three easy tips to reduce radiation exposure from your phone:

1. Text with the phone further from your body rather that talking on it.
2. Save long conversations for face-to-face or landlines.
3. Try to use cell phones in areas where the signal is strongest, which requires less radiation to be emitted by the phone.

Expect to see further research on this issue over the next several years.

One of our favorite topics is the growing research on epigenetics and healthy lifestyle. Epigenetics refers to the expression of our genes. Think of each gene in our DNA having an up and down switch that controls whether the gene works a lot or a little. This is a powerful topic because it shows that we can change our genes with simple lifestyle choices like eating well and exercising. We are not slaves to "bad genes".

A recent study on epigenetics found that within just a few hours of exercise, genes involved in muscle oxidation, DNA transcription, and glucose regulation were upregulated (told to "work harder"). Researchers had thought these types of changes were slow to occur, so there is excitement about the speed at which these positive changes happened.

Genes that reduce a diabetics ability to regulate sugar were positively improved with exercise.

The scientists involved noted the important application of their findings to diabetes. Prior research has shown diabetics have an altered expression of these genes in their muscles. They are not as active as they should be. It helps explain why diabetics are less sensitive to insulin and have trouble regulating glucose levels. The same genes that reduce a diabetic's ability to regulate sugar with insulin were positively improved with exercise.

The benefits of exercise for diabetics was clear already, but this new research sheds light on the benefits of exercise at a genetic level. This makes sense. Our bodies are designed to move and be active. When we move our bodies they work the way they are meant to and adapt well to a changing environment. When we don't move our bodies, we're in trouble.

Exercise once for a few hours and your DNA is set for life, right?

So you can exercise once for a few hours and your DNA is set for life, right? Nope. The researchers found that the positive epigenetic changes reversed several hours later. Clearly, regular exercise (not hours a day) is the key to making healthy changes. Expect future research to explore how a long-term exercise program results in long-term epigenetic benefits. For now, get away from the computer and get moving.

R. Barres et al., “Acute Exercise Remodels Promoter Methylation in Human Skeletal Muscle,” Cell Metabolism 15:405-11, 2012.

The media has been ablaze lately with two stories related to the meat you eat, and red meat has ended up on the losing side of a bloody battle. Enjoy this summary of recent events with our view on the topic.

"Pink Slime"
It all started with articles revealing the frequent use of "pink slime" as an unlabeled filler in beef. It's made from fatty meat trimmings left over after other meat cuts have been removed from the cow. The trimmings are heated to about 100 degrees F and spun in a centrifuge to reduce fat. Because these trimmings come from dirtier areas of the cow that are more likely to be contaminated with bacteria, the resulting mix of lean trimmings are exposed to ammonium hydroxide gas to kill bacteria like E.coli and salmonella. The sanitized trimmings are compressed into blocks and sold for use in ground or processed meat.

This cheap filler is added to meat without any labels telling the consumer it's there. You won't find "pink slime" on any ingredient list. The company that makes it calls it "lean, finely textured beef", but you won't find that on the label either. The government doesn't consider the ammonium hydroxide to be an ingredient, and otherwise considers the processed trimmings a "healthy" form of lean beef. What's to label? Lean beef is healthy.

Major grocery stores continued to say "yum."

With an overwhelming sound of disgust (and perhaps regurgitation) from Americans, McDonald's and other fast food chains quickly sent out press releases that they would no longer use "pink slime" as a cheap filler in their meat. Unfortunately, major grocery stores continued to say "yum." A report noted several major grocery stores consider it to be healthy and would continue to add it to their meat without labeling it. The USDA reportedly purchased 7 millions pounds of the "healthy" product and noted it would continue to be a part of school lunches.

It was only a matter of time before the grocery store owners noticed the full disgust of the American public. Most major grocery stores (including Safeway, Kroger, Supervalu, and Giant Foods) now will stop selling "pink slime", but noted they will sell the rest of their current stock. Others including Walmart and Sam's Club noted they will start selling meat without it, but will not stop selling meat with it. The USDA has even stated that schools may choose whether they want to feed their students with the product to keep costs low. Some districts have publicly stated they will no longer feed students "pink slime".

It looks like Americans' backlash is winning this war, but don't expect "pink slime" to completely disappear from the American diet any time soon. And if you're expecting a label now, we wouldn't bet our lean, finely textured beef on it.

Red Meat & Cancer
In other news, research reported the link between consumption of red meat and cancer. An observational study looked at the reported diet of several thousand Americans and their health history over 22-28 years. There were no groups fed meat compared to groups living on veggies. It was simply an observation trying to link health conditions and diet. Researchers noted an increase in cardiovascular disease and cancer death for those eating red meat. Case closed, right?

Not all red meat is created equal.

Not so fast. Not all red meat is created equal. Research has noted a significant nutritional difference in beef raised on a pasture compared to beef raised on a factory farm. Pastured cows eat primarily grass and develop a healthier fat composition. Their meat actually contains more healthy omega-3 fats, which have been reported as good for the heart and brain, among other benefits. It also contains more CLA, a fat that has been linked to a reduced risk of cancer. In contrast, cows fattened up on cheap grains, injected with hormones, and fed antibiotics tend to have much fattier meat and the type of fats in their meat is more harmful. This rather major detail was overlooked in the study.

Based on common sense and quality research, our doctors find grass fed or pasture-raised beef without additives can play a role in a healthy diet. Local farms provide a good source for this healthy meat.

For those unfamiliar epigenetics, this is a growing area of research that has revealed the ability of our lifestyle choices (like eating broccoli) to change the activity of our DNA. It won't change the genes, but it can switch them on or off. The natural phytochemicals in broccoli basically flip a switch in your genes that tells them to grow in a healthier way. Epigenetic research has increasingly shown that our daily habits play a powerful role in determining whether we develop heart disease, cancer, and a variety of chronic conditions. Take control of your health and eat your vegetables.

Common cruciferous vegetables include broccoli, cauliflower, kale, cabbage, and brussel sprouts. Mom was right. These veggies pack a powerful nutritional punch. Try to include them regularly in your diet, especially anyone with an increased risk of cancer. Make sure to eat some of these veggies raw to avoid cooking away the beneficial nutrients. When cooking, using lower heat for a limited time is best. Don't cook them into a mush.

It's hard to keep up with all of the recent health news, so here's a rundown on the latest.

Sleeping Pills Called 'as Risky as Cigarettes'
Study Links Sleeping Pills to 4.6-Fold Higher Death Risk

WebMD recently reported on research that showed a surprisingly high death rate related to taking sleeping pills. Researchers estimate that sleeping pills are linked to 320,000 to 507,000 U.S. deaths each year:

The top third of sleeping-pill users had a 5.3-fold higher death risk. They also had a 35% higher risk of cancer, the study found. "We are not certain. But it looks like sleeping pills could be as risky as smoking cigarettes. It looks much more dangerous to take these pills than to treat insomnia another way," study leader Daniel F. Kripke, MD, tells WebMD. The sleeping pills in question are known as hypnotics. They include newer drugs such as zolpidem (the best known brand name is Ambien) as well as older drugs such as temazepam (the best known brand name is Restoril).

In their latest study, Kripke's team analyzed 2002-2007 data from a large Pennsylvania health system. They obtained medical records for 10,529 people who were prescribed hypnotic sleeping pills and for 23,676 matched patients who were never prescribed sleeping pills. "We think these sleeping pills are very dangerous. We think they cause death. We think they cause cancers," Kripke says. "It is possible but not proven that reducing the use of these pills would lower the U.S. death rate."

You may want to consider alternatives when possible. Natural sleep aids like melatonin were not linked to these risks. Read the full story here on WebMD.

More Evidence Omega-3 Rich Diet May Protect Aging Brain

Medscape Medical News recently reported on research published in the Journal of Neurology that indicates increased omega-3 fat consumption is beneficial for brain health:

New data from the Framingham Offspring Study cohort suggest that higher dietary intake of the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) may help protect the aging brain. Results showed that lower red blood cell (RBC) levels of DHA and EPA in late middle age were associated with smaller brain volumes and a "vascular" pattern of cognitive impairment, even in persons free of clinical dementia.

"People with lower blood levels of omega-3 fatty acids had lower brain volumes that were equivalent to about 2 years of structural brain aging," study author Zaldy S. Tan, MD, MPH, from the Easton Center for Alzheimer's Disease Research and the Division of Geriatrics, University of California, Los Angeles, comments in a written statement.

This study, Dr. Tan told Medscape Medical News, "adds to the current body of evidence on the beneficial health effects of omega-3 fatty acids." However, he said, it is premature to make clinical recommendations solely based on this study. "It needs to be validated in other populations and extended to clinical trials, which may be able to provide more specific recommendations."

"With that said, people who are already consuming fish as part of a balanced diet can take stock in the promising findings of this study that omega-3 fatty acid may benefit not only their heart but their brain as well," Dr. Tan said.

The findings were published in the February 28 issue of Neurology. Read the Medscape article here.

If you're not including fish in your diet, add it or add a good quality fish oil to supply your omega-3 fats.

Statin Labels Will Come With New Safety Warnings

CNN reported on changes in labeling for cholesterol medications, which will warn of newly recognized risks:

An entire class of statin drugs will get new labels that alert the public to safety concerns, the Food and Drug Administration announced Tuesday. Statins, which treat cholesterol, now will come with labels that include a warning that the drugs, taken by almost 32 million Americans, can cause memory loss and confusion. The FDA says reports in general have not been serious, and the symptoms subsided when patients stopped taking the medications.

The new labeling will also warn doctors and patients that statins can cause hyperglycemia, an increase in blood sugar levels and increase the risk of Type 2 diabetes.

Amy Egan, deputy director for safety in the FDA's Division of Metabolism and Endocrinology Products, says the agency looked at the adverse events reported to determine the scope of the problem. They can't say what caused the memory loss and confusion, but it seems to be a class effect and a rare event.

While these medications may be helpful for some patients, most see dramatic improvement in a short time in their cholesterol when they eliminate processed food from their diet and eat more whole foods like fruit, vegetables, and good quality fat & protein. Some patients have come to our clinic for aches and pains, and we figured out their painful complaints were related to their cholesterol medication. Once they improved their cholesterol with better eating habits and their physician no longer recommended the medication, most of the muscle aches went away. Read the full CNN article here.

The Center for Disease Control (CDC) started a program called "Get Smart: Know When Antibiotics Work" to educate Americans about the overuse of antibiotics and the growing danger of antibiotic resistance. With coughs, sneezes and sore throats (oh my!) going around, we want to help share this important information. The following is from the CDC website:

Facts About Antibiotic Resistance

• Antibiotic resistance has been called one of the world’s most pressing public health problems.
• The number of bacteria resistant to antibiotics has increased in the last decade. 
• Decreasing inappropriate antibiotic use is the best way to control resistance.
• Children are of particular concern because they have the highest rates of antibiotic use.

Colds or Runny Nose
Since the common cold is caused by a virus, antibiotics will not help it get better.  A runny nose or cold almost always gets better on its own, so it is better to wait and take antibiotics only when they are needed. Taking antibiotics when they are not needed can be harmful.

Sore Throat
When a sore throat is caused by a virus or irritation from the air, antibiotic treatment will not help it get better.  Most sore throats will improve on their own within 1-2 weeks. Antibiotics are needed if a healthcare provider diagnoses you or your child with strep throat, which is caused by bacteria. Strep throat cannot be diagnosed by looking in the throat – a lab test must also be done.

Ear Infections
When an ear infection is caused by a virus, antibiotic treatment will not help it get better.  Ear infections will often get better on their own without antibiotic treatment.  Your healthcare provider will determine what treatment is best for you or your child. Your healthcare provider will consider several factors when determining if antibiotics are needed for you or your child: age, severity of illness, diagnostic certainty, and follow-up options.

Bronchitis (chest cold)
Antibiotics will rarely be needed since acute bronchitis and bronchiolitis are almost always caused by a virus and chronic bronchitis requires other therapies. If your healthcare provider diagnoses you or your child with another type of respiratory infection such as pneumonia or whooping cough, antibiotics will most likely be prescribed.

Sinusitis (sinus infection)
When sinusitis is caused by a virus or irritation in the air (like cigarette smoke), antibiotics will not help it get better. Acute sinusitis will almost always get better on its own. It is better to wait and take antibiotics only when they are needed.

What You Can Do to Feel Better

• Get plenty of rest
• Drink plenty of fluids
• Use a clean humidifier or cool mist vaporizer
• Avoid smoking, second-hand smoke, and other pollutants (airborne chemicals or irritants)

The CDC notes OTC meds may provide some relief. However, the CDC also notes, "Cough and cold medicines do not cure the common cold. Although cough and cold medicines may be used to treat the symptoms of the common cold in older children, they should not be used in children less than 4 years old. Too much cough and cold medicine can cause serious harm or even deaths in children."

We would also recommend eating as well as possible (mom's homemade chicken soup) and don't forget your vitamins. Find more information on appropriate antibiotic use on the CDC website.

A future post will explore the CDC's report and recommendations on the use of antibiotics fed to our farm animals, which may also be contributing to antibiotic resistance: "According to the Union of Concerned Scientists, about 25 million pounds of antibiotics and related drugs are used every year in livestock for nontherapeutic purposes. The Animal Health Institute estimates that 20.2 million pounds of antibiotics were produced for use in farm and companion animals in 2003." Stay tuned...

"A new scientific breakthrough in meat may change the way people classify their eating habits. Scientists have figured out how to produce animal flesh in a lab, and will soon be marketing it for consumption. This man-made meat has huge implications for the future of food, as it is entirely different from the current vegetarian tofu-based substitutes."

"Globally there are about thirty projects in development to create more of these meat cultures, which NASA scientists have already proved to be possible. The demand for research in this area is very high, as companies are very interested in investing in these products. If successful, man-made meat can largely replace traditional meat simply because it was created without any cruelty to animals and produced in a sustainable manner." - dailyfoodtoeat.com

Next time you stop by your favorite restaurant, the daily special could be grilled tenderloin (grown extra tender in the lab) and a side of genetically modified corn and mashed potatoes. Doesn't it make your mouth water? In case you didn't know, the corn you eat is most likely already genetically modified (most of it is in the US). At least you could count on your meat coming from an animal before.

Whether this meat is healthy or not, it will likely follow the same path that genetically modified foods have in the United States:

1. The FDA will be aggressively lobbied by the companies that produce lab meat to avoid any regulation, leaving that up the the companies themselves.
2. The companies will report some short term animal studies they ran to show the meat is safe for human consumption.
3. Despite the concerns of researchers, the FDA will determine no independent long term studies need to be performed.
4. The FDA will state lab meat is essentially the same as animal meat; therefor it is approved for human consumption in the US and does not require any labeling.

At the very least, these foods should be clearly labeled so consumers can make a choice. We recommend consumers avoid these unnatural foods until long term independent research has been performed to determine whether they are safe for human consumption. Research demonstrating it's healthy would be even better.

With organic fruits and vegetables now sold in almost every grocery store, is it time to take a bite?

Today's fruits and vegetables are regularly doused with a variety of toxic chemicals to keep pests away. Over 50 different pesticides are found on peaches alone. More consumers are choosing organic to avoid potential risks. But when do you get what you pay for?

The Environmental Working Group has performed an analysis comparing pesticide levels in common fruits & vegetables sold in America. The resulting Shopper's Guide to Pesticides "ranks pesticide contamination for 53 popular fruits and vegetables based on an analysis of 51,000 tests for pesticides on these foods, conducted from 2000 to 2009 by the U.S. Department of Agriculture and the federal Food and Drug Administration. Nearly all the studies on which the guide is based tested produce after it had been rinsed or peeled."

The EWG Shopper's Guide has developed two lists to help you know when buying organic is worth the money. The Dirty Dozen includes produce covered in high concentrations of a chemical cocktail (even after rinsing and peeling). The Clean Fifteen include the cleanest produce that have the least amount of chemical residue.

_The Clean Fifteen:                The Dirty Dozen:

1. Onions                             1. Apples
   
2. Sweet Corn                      2. Celery
3. Pineapples                       3. Strawberries
4. Avocados                         4. Peaches
5. Asparagus                         5. Spinach
6. Sweet Peas                      6. Nectarines (imported)
7. Mangoes                           7. Grapes (imported)
8. Eggplant                           8. Sweet Bell Peppers
9. Cantaloupe (domestic)       9. Potatoes
10. Kiwi                               10. Blueberries (domestic)
11. Cabbage                         11. Lettuce
12. Watermelon                    12. Kale / Collard Greens
13. Sweet potatoes
14. Grapefruit
    
15. Mushrooms

Go Forth & Be Fruitful. What we recommendation when considering organic produce:

1. If you love apples (celery, strawberries...) and eat a lot of them, buy them organic as much as possible.
   
2. Don't want to pay for organic? Just eat more on the clean list and avoid the dirty dozen.
3. Still don't want to pay for organic? Plant a garden and grow your own produce without chemicals.
4. Buy produce from local farms that may not be certified organic, but avoid using chemicals.
   
5. Eat more fruits & veggies regardless. The beneficial nutrients outweigh the risks from pesticides.

A study recently published in the Annals of Internal Medicine compared the treatment of 272 adults with neck pain lasting at least 2 weeks. They were treated with chiropractic spinal manipulative therapy (SMT), home exercises, or medications (anti-inflammatories, muscle relaxers, pain killers). Improvement was periodically evaluated over 52 weeks.

The researchers found that chiropractic and exercise were significantly more beneficial than medications for patients suffering neck pain. This significant improvement was noted within 8 weeks for chiropractic treatment and within 26 weeks for home exercises. The improved benefit lasted at least 52 weeks (the length of the study).

Read the neck pain study here.