Loosing Height?

Loosing Height?

 June 8th, 2012 

People typically lose about 1 cm (0.4 inches) every 10 years after age 40. Height loss is even greater after 70 years old. In total, you may lose 1 to 3 inches in height as you age.

The vertebral bones that make up our spinal column are separated by gel-like disks. As we age, these disks get flatter, so our spinal column shrinks. Our vertebra also loses bone density as we age, making them thinner. The end result is a stooped spine. And it’s not just hazardous to your posture – Harvard researchers recently found that height loss, a commonly seen by-product of age-related bone thinning, is a predictor of future risk of hip fractures.

• Alcohol tampers with calcium levels in the body as well as hormone levels that affect bone density, damaging your bones.
• Smoking is a risk factor for bone loss, and the longer you smoke, the greater risk you have of bone fractures. Studies show that even exposure to secondhand smoke at an early age could contribute to bone loss.
• Exercise is always good for your health, but in this case, it is very important in keeping your bones and muscles strong for proper back and head support. Exercises such as swimming, running on the elliptical, and bicycling ,walking, jogging or climbing stairs.
• Chiropractic maintenance care will help prevent a degenerating posture and ultimately prevent as well as help restore height loss.

Exercises to help you stand taller.

Prone Extension Exercise

• Lay on your stomach in a push-up position. Instead of doing a standard push-up, however, let your hips and legs remain on the floor and lift only from the waist, gently curving your spine backwards. Dr. Pearlman recommends as many repetitions as you’re comfortable with, 20 to 30 seconds each. This exercise will relieve pressure on your lower back and, in some cases, aid in re-aligning discs. Dr. Pearlman adds a word of caution, though. “People doing this exercise should also do exercises to strengthen their abdomen,” he says. “It’s important to keep your body in muscular balance.”

Pectoral Stretch

• Round-shouldered posture tips you forward, which shortens you and contributes to neck pain. The object of a pectoral stretch is to help relieve pressure on your back by lengthening chest muscles. There are several pectoral stretches. Among the easiest is to simply stand in a doorway with your arms apart and bent at the elbows. Allow your elbows to rest against the door frame and then gently lean forward. Regular pectoral stretches will improve your posture and you’ll stand taller.

Cervical Retraction Exercise

• One of the most effective exercises for diminishing forward head posture is cervical retraction. Stand straight, with your back against a wall and your chin up. Simply slide your head back to the wall without lifting or turning it. Dr. Pearlman recommends placing your index finger at the point of your chin to maintain proper alignment. “Try to slide your head back so that your ears are directly above your shoulders,” he says.

  Dr. Pearlman also strongly recommends that, should you have doubt about your ability to safely perform any exercise, you consult your physician or chiropractor.

  Resources

  Spine Universe

Natures Natural Estrogen and Progesterone

Natures Natural Estrogen and Progesterone

 June 7th, 2012 

Did you know that  estrogen and progesterone naturally occur in the foods we eat?  These natural sources of estrogen and progesterone  can be used to help balance the body’s hormone levels.

Mexican wild yam  is a natural sources of progesterone. Studies at the Mayo clinic involving the use of wild yam extract show benefits that include increased sex drive, exercise capacity, improved well being and improved hormone levels in people with insufficient adrenal function.sweet potato, a different vegetable, does not contain these compounds. In the United States, soft sweet potatoes are typically labeled as yams; so make sure you are buying the correct one.

Soybeans are rich in phytoestrogens (also called isoflavones), “compounds derived from plants and converted into weak estrogenic substances in the gastrointestinal tract,” according to the National Institutes of Health (NIH). Soy products contain the highest levels of natural estrogens. To get 1 mg of isoflavones, it takes one gram of soybeans. Beans and legumes are especially high in isoflavonoids. Other foods high in isoflavonoid phytoestrogens, as listed by the USDA, are peanuts and clover sprouts.

 Flax seed, rye, cereals and some berries ( are called lignans). Lignans are natural sources of estrogen.  Hormone replacement therapy (HRT) studies have been done to determine if HRT has beneficial effects on bone fractures, according to the National Institutes on Health (NIH). Clinical evidence shows that phytoestrogens help maintain or improve skeletal health. This means natural HRT can be beneficial in reducing risk of osteoporosis. Lignans provide phytoestrogens and can modulate estrogen signaling. Lignans tend to be found in foods that are also high in fiber. Researchers at Cornell University report that the highest amount of lignans are found in flaxseeds. Other seed sources of lignans are sesame seeds, poppy seeds and sunflower seeds. Products made with wheat and rye flours, whole grain and white rice are also lignan sources. Fruits such as strawberries, peaches, pears, raisins, cherries, grapefruit, mandarin, kiwi, plums, oranges and apricots have lignans, with apricots having the highest amount. Vegetable sources of lignans include broccoli, cauliflower, brussel sprouts, cabbage, onions, garlic, leeks, French beans, red and green peppers, carrots, spinach, cucumbers, tomatoes and kale, with kale being the richest source of lignans.

Foods with Vitamin B-6
Walnuts, whole grains, fortified cereals, and soy milk all contain large amounts of vitamin B-6, which may be essential for maintaining ideal estrogen-progesterone balance.
Foods Containing Zinc
Zinc is thought to be essential to producing adequate levels of progesterone, so high-zinc foods like red meat, shellfish, chicken and turkey can all increase progesterone levels.
Culinary Herbs
Turmeric, found in curry, can increase the body’s progesterone levels, as can thyme and oregano. Including one of these in every meal may help to maintain good hormone balance.

Caution

Natural sources of estrogen and progesterone may have some health risks. It is important to talk with a doctor or health care professional to determine whether dietary phytoestrogens and lignans are right for you. The estrogen-like effects from isoflavones may be a cancer risk, especially for people who have had breast cancer or are at risk of breast cancer. While clinical studies show some benefits with natural HRT, further studies are necessary before firm conclusions can be drawn.

Resource

Livestrong

The World’s Healthiest Foods

Summer Strawberries

Strawberries

 June 4th, 2012 

It’s strawberry picking time!! The best time to eat the fresh sweet morsels. It not only taste great but it also is high in anti oxidants.
strawberries played a major role in helping regulate blood sugar response. It is a delicious way  for a  healthy persons  to maintain healthy blood sugar levels, and also for persons with type 2 diabetes who enjoy fresh strawberries and want to enjoy them on a regular basis.
Strawberries have anti-inflammatory benefits but not unless they are eaten at least 3 times per week. Strawberries are great for  cardiovascular support and prevention of cardiovascular diseases. It also helps in the prevention of certain cancer types including breast, cervical, colon, and esophageal cancer.

Strawberries can help the improvement of inflammatory bowel problems such as ulcerative colitis and Crohn’s disease, also  rheumatoid arthritis, and macular degeneration.

The peak of their season  for picking Strawberries is from April through July.  Frozen Strawberries are great all year round.

Nutrients in
Strawberries
1.00 cup  46 calories

vitamin C   141.1%

manganese  28%

fiber11.5%

A Great Summer Time Drink

Ingredients

• 2 cups water
• 1 cup sugar
• 1 tablespoon grated lemon peel
• 1 cup fresh lemon juice
• 1 pint fresh strawberries, hulled and halved
• 2 cups cold sparkling water or club soda
• Ice
• Mint sprigs, garnish
• Whole strawberries, garnish

Directions

In a medium saucepan, bring the water and sugar to a boil. Reduce the heat and simmer, stirring occasionally, until the sugar dissolves. Add the lemon peel and lemon juice, stir, and remove from the heat. Let cool completely, then strain into a clean pitcher.

In a blender, puree the pint of strawberries and add to the pitcher with the lemon juice. Stir well to combine and refrigerate until well chilled.

Add the sparkling water and stir well. Pour over glasses filled with ice and serve, garnished with mint and strawberries.

I ran out of the first batch so fast that I  used Paul Newman’s lemon aide to replace the sugar water and lemons and it came out great both ways. So if you are short on time  it will work in a pinch.

Resources

Worlds Healthiest Foods

Food Network