Eating More Fiber can help lose weight

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Eating more vegetables can help you lose weight.  Besides having more vitamins and minerals than fast food or junk food, they also have more fiber. Currently, Americans only eat about 16 grams of fiber—the parts of plants that can’t be digested—per day. That’s way less than the 25 to 30 grams that’s recommended.

Fiber can also affect your gut microbiome ( bacteria in your intestines). The bacteria eats the fiber and become healthier.  A high fiber or low fiber diet can affect the health of your intestine in more than one way.

Check out this cool chart.

This chart shows all the ways fiber can help your body.   Its pretty amazing that eating whole foods( fresh, or frozen) can help you lose weight and improve the health of your intestines

https://www.sciencedirect.com/science/article/pii/S0899900704003041

Is too much Screen time bad for you?

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We are still learning about the effects of screen time on our children’s brain.  Let’s keep this information in mind while our kids are off school during Christmas break!

“In extreme cases, researchers also said that some brain scans of 9- and 10-year-olds who spend more than seven hours a day using electronic devices show a thinning of the brain’s cortex, which usually happens later in development.”

Have your kids go outside and play! It’s better for their brains! 

*Need help limiting screen time?  Trying printing out a chore/activity chart to have your kids complete for small amounts of screen time at a time!  Stocking up on board games will also be helpful during the cold months as an alternative to video games or cell phone use.

https://www.cbsnews.com/…/groundbreaking-study-examines-ef…/

Sugar and Low Testosterone

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I came across this article:

The abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism. (1)

74 men underwent a standard 75-g oral glucose tolerance.   25% of the men had suppressed Testosterone levels 120 minutes after the test, pretty scary.

This study showed eating too much sugar could affect your hormones.

Tired, lack of energy, lack of sex drive? Maybe you’re eating too much sugar!

Looking to improve your health? Start with Dr. Steve tips:  Get adjusted to feel your best,  eat your vegetables like an adult, exercise, get 8 hours of sleep,  and have meaningful relationships.

  1. https://www.ncbi.nlm.nih.gov/pubmed/22804876/

Ten tips for better sleep

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Who has time for sleep when life is so busy?  Have a cup of coffee and you’re ready to go, right? The lack of sleep has a negative impact on one’s health. It has been shown to increase inflammation as well is impairing focus, fat loss, insulin signaling, testosterone production, and cardiovascular health.

sleep-quality-tips

Above are some simple tips that could help you. The link below goes into each recommendation into great depth.  It’s worth reading.

The Power of When: Discover Your Chronotype--and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More

This book is also a great resource for helping you figure out your sleep profile. 

https://examine.com/nutrition/ten-tips-for-better-sleep/

Amazing Breakthrough!!!!!

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Scientists have discovered a revolutionary new treatment that makes you live longer.  It enhances your memory and makes you more creative.  It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attacks and stroke, not to mention diabetes.  You’ll even feel happier, less depressed, and less anxious.

 

So what is it? Sleep!

I will be posting a lot more on sleep in upcoming blog posts.  Until then, try to unplug and go to bed earlier.
The book source: Why We Sleep page 107

Spinal Manipulation Is The Treatment Of Choice For Pregnancy Related LBP

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I had quite a few pregnant females come for treatment of their lower back pain.  They did not know chiropractic could help them with there pain!

Did you know:

Spinal manipulation is a safe and effective tool for pregnancy-related low back pain (P-LBP). Multiple studies have demonstrated the effectiveness of manipulation for this population.  Evidence-based recommendations for OB/Gyn’s include referral for chiropractic spinal manipulation.

 

Some facts about lower back pain during pregnancy.

  • Researchers estimate that between 45-76% of pregnant women will experience low back pain at some stage of their pregnancy. (1-7) Up to 33% rate their pain as severe. (6)
  • Pregnancy-related low back pain (P-LBP) leads to lower quality of life, restricted activity, and disability – with almost 25% of pregnant women taking sick leave for LBP. (2,)
  • The recurrence rate for pregnancy-related low back pain is 85-90%. 
  • Consequently, almost 1 in 5 women who report P-LBP during a first pregnancy will avoid future pregnancies due to fear of returning symptoms. 

 

 

References

1. Wu WH, Meijer OG, Uegaki K, Mens JM, van Diee¨n JH, Wuisman PI, et al. Pregnancy related pelvic girdle pain (PPP), I: terminology, clinical presentation, and prevalence. Eur Spine J 2004;13:575–89.
2. Pierce H, Homer C, Dahlen H, King J. Pregnancy related low back and/or pelvic girdle pain: listening to Australian women. Abstract presented at the XI International Forum for Low Back Pain Research in Primary Care, Melbourne, Australia, 15–18 March 2011.
3. Diakow P.R.P., Gadsby T.A., Gadsby J.B., Gleddie J.G., Leprich D.J., Scales A.M. Back pain during pregnancy and labor. J Manipulative Physiol Ther. 1991;14(2):116–118.
4. Berg G., Hammer M., Moller-Nielsen J., Linden U., Thorblad J. Low back pain in pregnancy. Obstet Gynecol. 1988;71:71–75.
5. Mogren IM, Pohjanen AI. Low back pain and pelvic pain during pregnancy: prevalence and risk factors. Spine . 2005 Apr 15;30(8);983-91.
6. Hall J, Cleland J, Palmer J. The Effects of Manual Physical Therapy and Therapeutic Exercise on Peripartum Posterior Pelvic Pain: Two Case Reports. Journal of Manual and Manipulative Therapy. 2005;13(2): 94-102
7. Weis CA, et al. Prevalence of Low Back Pain, Pelvic Girdle Pain, and Combination Pain in a Pregnant Ontario Population. J Obstet Gynaecol Can. 2018

Gut Brain Axis (connection)

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Ever get really upset or nervous and get butterflies in you stomach?  That’s an example of the Gut Brain connection. This connection works both ways.

A recent study adds more information to the connection between the brain and your stomach.

 

vagus_16x9

Your gut is directly connected to your brain, by a newly discovered neuron circuit.

The human gut is lined with more than 100 million nerve cells—it’s practically a brain unto itself. And indeed, the gut actually talks to the brain, releasing hormones into the bloodstream that, over the course of about 10 minutes, tell us how hungry it is, or that we shouldn’t have eaten an entire pizza. But a new study reveals the gut has a much more direct connection to the brain through a neural circuit that allows it to transmit signals in mere seconds. The findings could lead to new treatments for obesity, eating disorders, and even depression and autism—all of which have been linked to a malfunctioning gut.

The brain can effect your stomach and stomach can effect your brain.   One can effect the other.   Here are  some symptoms of an impaired gut-brain axis:

  • Difficulty digesting foods
  • constipation or irregular bowel movements
  • increased bloating and gas
  • distention after meals
  • intolerance to food types such as proteins, starches and/or fats
  • frequent abdominal discomfort after eating

 

I will be posting more information about this topic in the future.   So for now please eat your vegetables and cut all junk food.  This will help your stomach and your brain.

 

\https://www.sciencemag.org/news/2018/09/your-gut-directly-connected-your-brain-newly-discovered-neuron-circuit