Sleep, or lack thereof, can have a dramatic effect on your overall health in the short and long term. What can you do to ensure a good night?s sleep? Here are three simple suggestions to get you started:
Stick to a Routine: When it comes to getting a good night's sleep, conditioning your body to sleep at a certain time (and for a certain length of time) increases your chances of falling asleep quickly and waking up refreshed. Developing an evening ritual is also important in this regard: Set the stage for quality sleep with a warm bath, a good book or soft music.
Light and Darkness: Sunlight helps regulate your circadian clock, the body's 24-hour cycle, and also stimulates the production of melatonin, a hormone that regulates your sleep cycle. On the other hand, when you're preparing for sleep, it's vital to limit sources of light that can make it harder to doze off. That means pulling the shades, turning off all the lights and shutting doors.
Don't Drink, Don't Smoke: There are countless reasons not to do either of these things, but in terms of sleep, drinking alcohol and smoking can have profound negative consequences. You may think alcohol will help you fall asleep, but it won't keep you asleep, not after it's metabolized. And nicotine is a stimulant - perfect for keeping you awake all night long.
Weekly "Half-Hour To Health" Radio Show
Thursday, November 26, 2009
Friday, October 16, 2009
Here to Serve the Atlanta Community
The time is here!
On Thursday, October 22 Cohen Chiropractic Centre will open its doors of optimal health to the community of Atlanta. If you have ever thought of leveraging your health and taking it to the next level then we encourage to come by for a complimentary health screening. Many of you have been following our blog for years and finally we are able to serve you to the fullest. Please call our office this Monday at 404.355.5499 and schedule your appointment so we can get you on the journey towards optimal health.
We look forward to serving you in the future!
On Thursday, October 22 Cohen Chiropractic Centre will open its doors of optimal health to the community of Atlanta. If you have ever thought of leveraging your health and taking it to the next level then we encourage to come by for a complimentary health screening. Many of you have been following our blog for years and finally we are able to serve you to the fullest. Please call our office this Monday at 404.355.5499 and schedule your appointment so we can get you on the journey towards optimal health.
We look forward to serving you in the future!
Thursday, October 1, 2009
Wednesday, September 23, 2009
New Study: Chocalate is Good For Your Heart
In a study of non-diabetic men and women published in the September, 2009 edition of the Journal of Internal Medicine, researchers in Sweden found evidence that people who eat chocolate have increased survival rates after a heart attack… and it may be that the more they eat, the better.
Chocolate contains flavonoid antioxidants that are widely believed to have beneficial effects on heart function. Dark chocolate is richer in these antioxidants than lighter milk chocolate.
As a result, after controlling for age, sex, obesity, physical inactivity, smoking, education and other factors, the researchers found that the more chocolate people consumed, the more likely they were to survive a heart attack.
Compared with people who ate none, those who had chocolate less than once a month had a 27% reduction in their risk for cardiac death, those who ate it up to once a week had a 44% reduction and those who indulged twice or more a week had a 66% reduced risk of dying from a subsequent heart event. The beneficial effect remained after controlling for intake of other kinds of sweets.
A co-author of the paper, Dr. Kenneth J. Mukamal, an associate professor of medicine at Harvard, said that there was considerable data from other studies suggesting that chocolate lowered blood pressure and that this might be a cause of the lower cardiac mortality found in the study.
Other possible mechanisms were considered.
BOTTOMLINE: There are many reasonable biological mechanisms for a protective effect from chocolate yet Dr. Mukamal suggested, “although this is interesting and provocative, chocolate does not come without costs. For people looking for a small snack to finish a meal, this is a great choice. But it should be supplementing healthy eating and replacing less healthy snacks.” In other words, a small dark chocolate snack may be a healthy lifestyle choice for many people.
Chocolate contains flavonoid antioxidants that are widely believed to have beneficial effects on heart function. Dark chocolate is richer in these antioxidants than lighter milk chocolate.
As a result, after controlling for age, sex, obesity, physical inactivity, smoking, education and other factors, the researchers found that the more chocolate people consumed, the more likely they were to survive a heart attack.
Compared with people who ate none, those who had chocolate less than once a month had a 27% reduction in their risk for cardiac death, those who ate it up to once a week had a 44% reduction and those who indulged twice or more a week had a 66% reduced risk of dying from a subsequent heart event. The beneficial effect remained after controlling for intake of other kinds of sweets.
A co-author of the paper, Dr. Kenneth J. Mukamal, an associate professor of medicine at Harvard, said that there was considerable data from other studies suggesting that chocolate lowered blood pressure and that this might be a cause of the lower cardiac mortality found in the study.
Other possible mechanisms were considered.
BOTTOMLINE: There are many reasonable biological mechanisms for a protective effect from chocolate yet Dr. Mukamal suggested, “although this is interesting and provocative, chocolate does not come without costs. For people looking for a small snack to finish a meal, this is a great choice. But it should be supplementing healthy eating and replacing less healthy snacks.” In other words, a small dark chocolate snack may be a healthy lifestyle choice for many people.
Monday, September 14, 2009
Wednesday, September 2, 2009
Another Medical Myth Hits the Dust: Your Appendix
That’s right folks. We all grew up being taught that the appendix was one of those mysteries of science because it was an organ that served no purpose.
Truth is that it was a mystery of medicine because they hadn’t yet determined what the appendix’s purpose was. How many of us were told that we just didn’t need it because it didn’t do anything?
According to the online 08/12/09 issue of the Journal of Evolutionary Biology, “researchers suggest the appendix is a lot more than a useless remnant. Not only was it recently proposed to actually possess a critical function, but scientists now find it appears in nature a lot more often than before thought. And it's possible some of this organ's ancient uses could be recruited by physicians to help the human body fight disease more effectively.”
William Parker, an immunologist at Duke University Medical Center in Durham, N.C. had this to say, “the appendix still served as a vital safehouse where good bacteria could lie in wait until they were needed to repopulate the gut after a nasty case of diarrhea. Past studies had also found the appendix can help make, direct and train white blood cells.
Clearly, the appendix plays a role in immune system function. One must ask themselves the question, “why would the magnificent design of the human body include parts it did not need?” That perspective will change how you look at your body and your health forever.
BOTTOMLINE: The idea that the appendix is an organ whose time has passed has itself become a concept whose time is over. As science increases it’s ability to explain nature and the intricacies of the human body, we should take pause to remember that the wisdom that created the body from 2 cells in 9 months didn’t routinely make a mistake and add an organ with no purpose. Consider that inborn wisdom before you have other “useless” tissue removed…like your tonsils or adenoids.
Truth is that it was a mystery of medicine because they hadn’t yet determined what the appendix’s purpose was. How many of us were told that we just didn’t need it because it didn’t do anything?
According to the online 08/12/09 issue of the Journal of Evolutionary Biology, “researchers suggest the appendix is a lot more than a useless remnant. Not only was it recently proposed to actually possess a critical function, but scientists now find it appears in nature a lot more often than before thought. And it's possible some of this organ's ancient uses could be recruited by physicians to help the human body fight disease more effectively.”
William Parker, an immunologist at Duke University Medical Center in Durham, N.C. had this to say, “the appendix still served as a vital safehouse where good bacteria could lie in wait until they were needed to repopulate the gut after a nasty case of diarrhea. Past studies had also found the appendix can help make, direct and train white blood cells.
Clearly, the appendix plays a role in immune system function. One must ask themselves the question, “why would the magnificent design of the human body include parts it did not need?” That perspective will change how you look at your body and your health forever.
BOTTOMLINE: The idea that the appendix is an organ whose time has passed has itself become a concept whose time is over. As science increases it’s ability to explain nature and the intricacies of the human body, we should take pause to remember that the wisdom that created the body from 2 cells in 9 months didn’t routinely make a mistake and add an organ with no purpose. Consider that inborn wisdom before you have other “useless” tissue removed…like your tonsils or adenoids.
Tuesday, August 25, 2009
As Traditional Methods Fail, More Move to Alternatives
According to a recent article in HealthNews, the U.S. Centers for Disease Control and Prevention (CDC) surveyed more than 23,000 adults across the nation and determined that over one-third of American adults regularly seek the advice and use non-traditional methods so solve their health problems.
Almost always, these non-traditional approaches are sought when conventional approaches (medical) to resolve their health problem have failed. A report of this information was released in December, 2008.
The newly released report on the survey revealed that pain was the primary reason people sought massages and chiropractic care.
Approximately 35 cents of each dollar spent on non-traditional methods went for appointments with acupuncturists, chiropractors, massage therapists and other practitioners. With a total of almost $12 billion, this represents about one-fourth of what is spent on medical physicians.
The most popular supplements used were found to be glucosamine to battle against joint pain, and fish oil to reduce the risk of heart disease. A total of $15 billion, or 44 cents out of each non-traditional health dollar spent, went for such products as these and echinacea. This is about equivalent to one-third of what American consumers spend out-of-pocket for prescription drugs.
Less expensive, effective and safer. No wonder more people are embracing non-traditional approaches.
BOTTOMLINE: Interestingly, the public’s level of satisfaction was also higher with the non-traditional approaches. The likely cause of this was the attention of the practitioner, lower cost and results. As we have often said and sought to rally support for is the idea that if the public sought help from safer, more cost effective, natural and holistic approaches FIRST rather than LAST, we would not have the health or financial crisis in this country that we have today. Think about it!
Almost always, these non-traditional approaches are sought when conventional approaches (medical) to resolve their health problem have failed. A report of this information was released in December, 2008.
The newly released report on the survey revealed that pain was the primary reason people sought massages and chiropractic care.
Approximately 35 cents of each dollar spent on non-traditional methods went for appointments with acupuncturists, chiropractors, massage therapists and other practitioners. With a total of almost $12 billion, this represents about one-fourth of what is spent on medical physicians.
The most popular supplements used were found to be glucosamine to battle against joint pain, and fish oil to reduce the risk of heart disease. A total of $15 billion, or 44 cents out of each non-traditional health dollar spent, went for such products as these and echinacea. This is about equivalent to one-third of what American consumers spend out-of-pocket for prescription drugs.
Less expensive, effective and safer. No wonder more people are embracing non-traditional approaches.
BOTTOMLINE: Interestingly, the public’s level of satisfaction was also higher with the non-traditional approaches. The likely cause of this was the attention of the practitioner, lower cost and results. As we have often said and sought to rally support for is the idea that if the public sought help from safer, more cost effective, natural and holistic approaches FIRST rather than LAST, we would not have the health or financial crisis in this country that we have today. Think about it!
Friday, August 7, 2009
Fish is GOOD But so is Meat
Two weeks ago, our article featured the benefits of fish in the diet and the detriments of red meat. Even though we added that balance was the key and that red meat did offer some health benefits…boy, did we get mail and questions. So, we did a little more research for you and found that…
“Including some red meat in your diet is "perfectly fine," says Tara Gidus, a nutrition performance coach and American Dietetic Association spokesperson.
She says you should pick lean cuts of meat to reduce the saturated fat content and avoid processed meat (which, in the recent study, was also associated with a higher risk of heart disease and cancer). And "don't char the heck out of it," she says. Some folks also prefer grass-fed beef, saying it not only has health benefits that grain-fed cows lack but that it tastes better and is kinder to the animals and land. In fact, why not switch to grass fed beef just for the health of it.
Most nutritionists recommend protein occupy about 25% of the area on your plate. Another 25% can come from whole-grain based foods and 50% from vegetables and fruits.”
The site www.americangrassfedbeef.com lists other benefits including:
➢ 100 fewer calories for a 6 ounce steak than grain fed beef
➢ Although low in “BAD” fat, grass fed gives you 2-6 times more “GOOD” fat called omega-3 fatty acids…which may reduce your cancer risk.
“Including some red meat in your diet is "perfectly fine," says Tara Gidus, a nutrition performance coach and American Dietetic Association spokesperson.
She says you should pick lean cuts of meat to reduce the saturated fat content and avoid processed meat (which, in the recent study, was also associated with a higher risk of heart disease and cancer). And "don't char the heck out of it," she says. Some folks also prefer grass-fed beef, saying it not only has health benefits that grain-fed cows lack but that it tastes better and is kinder to the animals and land. In fact, why not switch to grass fed beef just for the health of it.
Most nutritionists recommend protein occupy about 25% of the area on your plate. Another 25% can come from whole-grain based foods and 50% from vegetables and fruits.”
The site www.americangrassfedbeef.com lists other benefits including:
➢ 100 fewer calories for a 6 ounce steak than grain fed beef
➢ Although low in “BAD” fat, grass fed gives you 2-6 times more “GOOD” fat called omega-3 fatty acids…which may reduce your cancer risk.
Wednesday, July 29, 2009
Fish is Good For Your Heart + Brain
There have been many studies over the years documenting the benefits of a diet rich in fish for heart health.
A study published in the August, 2009 edition of the American Journal of Clinical Nutrition reports that “new evidence that such a diet may ward off dementia as well.”
The researchers found that older adults in Asia and Latin America were less likely to develop dementia if they regularly consumed fish, and the more fish they ate, the lower their risk for dementia.
Basically, the research data can be summarized as follows:
“…those who ate fish nearly every day were almost 20% less likely to develop dementia than those who ate fish just a few days a week. Adults who ate fish a few days a week were almost 20% less likely to develop dementia than those who ate no fish at all.”
The senior author of the study put it in a very simple and straight-forward way. He said, “the more fish you eat, the less likely you are to get dementia.”
That’s the good news. The bad news is that the research statistics found the reverse to be true with meat-eaters. They found that, “the more meat you eat, the more likely you are to have dementia.” Other studies have shown that red meat in particular may be bad for the brain.
But, that doesn’t necessarily mean you should give up meat. Meat, like fish, has unique nutritional benefits. Balance is the key.
BOTTOMLINE: Fish has been found to be protective against dementia because it is rich in omega-3 fatty acids, which studies suggest may have numerous health benefits, among them anti-inflammatory properties. Omega-3 fatty acids have been shown to reduce the build-up of atherosclerotic plaques and may also prevent the accumulation of plaques in the brain characteristic of Alzheimer’s Disease. Other factors in the above study were lifestyle related. No surprises here.
A study published in the August, 2009 edition of the American Journal of Clinical Nutrition reports that “new evidence that such a diet may ward off dementia as well.”
The researchers found that older adults in Asia and Latin America were less likely to develop dementia if they regularly consumed fish, and the more fish they ate, the lower their risk for dementia.
Basically, the research data can be summarized as follows:
“…those who ate fish nearly every day were almost 20% less likely to develop dementia than those who ate fish just a few days a week. Adults who ate fish a few days a week were almost 20% less likely to develop dementia than those who ate no fish at all.”
The senior author of the study put it in a very simple and straight-forward way. He said, “the more fish you eat, the less likely you are to get dementia.”
That’s the good news. The bad news is that the research statistics found the reverse to be true with meat-eaters. They found that, “the more meat you eat, the more likely you are to have dementia.” Other studies have shown that red meat in particular may be bad for the brain.
But, that doesn’t necessarily mean you should give up meat. Meat, like fish, has unique nutritional benefits. Balance is the key.
BOTTOMLINE: Fish has been found to be protective against dementia because it is rich in omega-3 fatty acids, which studies suggest may have numerous health benefits, among them anti-inflammatory properties. Omega-3 fatty acids have been shown to reduce the build-up of atherosclerotic plaques and may also prevent the accumulation of plaques in the brain characteristic of Alzheimer’s Disease. Other factors in the above study were lifestyle related. No surprises here.
Saturday, July 25, 2009
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