Doctor Higginson’s Blog

With the economic crisis upon us, stress begins to play a major factor in every aspect of our lives. The purpose of this article is to provide comprehensive and useful information on managing stress. Experimenting with different relaxation techniques and exercises is recommended until you find the ones that work best for you.  

Relaxation Techniques     

Relaxation techniques induce the relaxation response, which results in the relaxation of muscles and lowered blood pressure and pulse rate and emotional calmness. It is the opposite of the stress response.  Some relaxation techniques such as meditation, deep breathing and progressive muscle relaxation can be self-taught. Though they are simple in theory they take time and patience to master.    

Exercise for Relieving Stress      Exercises for relieving stress may be in the form physical, mental, or spiritual exercise - or a combination of all three, e.g. yoga. What is good for the body is good for the mind and vice versa. Physical exercise is one of the most effective ways of relieving stress. Exercising the body regularly is very effective in managing stress, on its own or as a part of a stress management plan. Getting into better shape improves your mental health as well as your physical health.  When we physically exert ourselves, the body releases chemical substances (endorphins) that are similar in nature to opiates. These natural substances produced by our own bodies are free of side effects, except for making us feel good. When it comes to stress management, every little bit of exercise counts. Don’t think if you can’t commit to a stringent fitness routine that it’s useless. It’s not. What motivates people to do more of something is to do little of something. 

Aerobics 

Any activity that gets your heart pumping (aerobic exercise) will get those endorphins flowing and relieve stress. Though you should check with your doctor before embarking on any exercise program, walking is usually safe for anyone.  Try to get your heart going a little faster for at least 15 minutes a day. Even a few minutes here and there of brisk walking can provide stress relief and improve your overall health. 

Exercise in a Natural Environment for Additional Stress Relieving Benefits 

Obviously it is more relaxing to walk along a nature trail than to walk along a busy street. Natural surroundings trigger relaxation responses deep in the brain. Even mentally picturing being surrounded by mountains, trees, or watching the waves roll in at the beach can have this calming effect. *Exposure to daylight also has positive effects on mood - another benefit of exercising outdoors. 

Exercises to Suit Everyone 

From doing gentle stretching exercises to keeping up in a physically demanding aerobics class, stress relief can be achieved through a wide range of activities. Some people enjoy the solitude of walking alone. Other people need the stimulation of interacting with others, whether walking in a group, participating in a yoga class or other fitness class, or playing a sport such as tennis, racquetball, etc. Interacting with other people during exercise can provide additional stress relief. 

Strengthening Exercises 

Though not generally as effective as aerobics for relieving stress, many people find that getting into a strengthening exercise program does relieve stress. Strength exercises are also important to prevent injury during aerobic exercise by strengthening the muscles that support your joints. A toned body has as much impact on mental wellness as physical wellness. 

Stretching 

Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones. Stretching exercises also relax tight, tense muscles and increase blood flow to the muscles.   

Other Exercises 

Yoga exercises involve the body, mind and spirit. Yoga poses improve flexibility and strength and incorporate breathing techniques that aid in relaxation and general wellness. Stress relief exercises that don’t involve movement but involve both mind and body include meditation exercises and deep breathing exercises - both have been shown to reduce blood pressure. 

Self-Indulging Activities Alleviate Stress 

On the days you don’t exercise, do something else you find relaxing - whether getting some massage therapy, soaking away stress in a soothing aromatherapy bath, etc. Your health is important. It is not selfish to spend time on yourself ! How can you have the energy to take care of others unless you take care of your self?  Make fitness a priority. Exercise effectively relieves depression and anxiety. Find an activity that you enjoy and feel the stress melt away. Relieving Stress by exercise, especially aerobic exercise, has been proven to be highly effective.   

 

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet.

Adopting a healthy vegetarian diet isn’t as simple as scraping meat off your plate and eating what’s left. You need to take extra steps to ensure you’re meeting your daily nutritional needs.
 

Many vegetarian eating plans exist. At the very least, they exclude red meat, chicken and fish. Some vegetarian diets also exclude eggs and milk products. The Vegetarian Diet Pyramid shows a lacto-ovo vegetarian diet. It features whole grains, legumes, fruits and vegetables and includes moderate amounts of nuts and seeds, soy, egg whites, dairy products and plant oils.

A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Because the emphasis is on nonmeat food sources, a vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber.
Vegetarians fall into groups defined by the types of animal-derived foods they eat:
- Vegans eat only plant-based foods. They don’t eat foods from animals, including meat, poultry, fish, milk, eggs and cheese.
- Lacto-vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.
- Lacto-ovo vegetarians eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods. They omit red meat, fish and poultry.
- Flexitarians (semivegetarians) primarily follow a plant-based diet but occasionally eat small amounts of meat, poultry or fish.
To keep your vegetarian diet on track, you may find using a vegetarian food pyramid helpful. This pyramid outlines various food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.
No matter what your age or situation, a well-planned vegetarian diet can meet your nutritional needs. Even children and teenagers can do well on a plant-based diet, as can older people, and pregnant or breast-feeding women. If you’re unsure whether a vegetarian diet is right for you, talk to your doctor or a registered dietitian.
 

Meat alternatives
Meatless products, such as tofu dogs, soy burgers, nut loaves or texturized vegetable protein, add variety to your vegetarian diet. These products, found in many grocery stores and health food markets, simulate the taste and texture of meat and usually have less fat and fewer calories. Many of the meatless products, such as tofu or tempeh, are made from soybeans.
If you follow a vegan diet, you may need to find alternatives for eggs and dairy products. Try these suggestions when meal planning or cooking:
Milk. Drink fortified soymilk, rice milk or almond milk in place of cow’s milk.
Butter. When sauteing, use olive oil, water, vegetable broth, wine or fat-free cooking spray instead of butter. In baked goods, use canola oil.
Cheese. Use soy cheese or nutritional yeast flakes, which are available in health food stores.
Eggs. In baked goods, try commercial egg replacers — a dry product made mostly of potato starch. Or you can use the following to replace one egg: 1/4 cup whipped tofu or 1 tablespoon milled flaxseed mixed with 3 tablespoons of water. For an egg-free omelet use tofu instead of eggs.
 

Ensuring adequate nutrition
The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they’re in yours.
Here are nutrients that may be deficient in a vegetarian diet and how you can get these nutrients from nonmeat sources:
- Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
- Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.
- Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.                                                                                                                                    - Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.
- Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.
The key to a healthy vegetarian diet — or any diet for that matter — is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety helps ensure that you get the necessary nutrients and other substances that promote good health.
 

Getting started
If you’re thinking of switching to a vegetarian diet but aren’t sure where to begin, start with menu planning.
- Start with what you know. Make a list of meatless meals you already prepare regularly, such as spaghetti with tomato sauce or vegetable stir-fry.
- Make meatless substitutions. Select meals that could easily become meat-free with a couple of substitutions. For example, you can make vegetarian chili by leaving out the ground beef and adding an extra can of black beans or soy crumbles. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that some dishes require only simple substitutions.
- Experiment with new meal ideas. Buy or borrow vegetarian cookbooks. Scan the Internet for vegetarian menus or for tips about making meatless substitutions. Check out ethnic restaurants to sample new vegetarian cuisine. The more variety you bring to your vegetarian diet, the better the chance you’ll meet all your nutritional needs.
By Mayo Clinic Staff
Jan 5, 2008

Would it surprise you to know that there can be as many as 10,000,000 different germs on your desk?

They’re everywhere. On your skin, in the bathroom, on the kitchen sink, floating in the air, and lurking between the fingers of the person’s hand you shake. Yes, they’re everywhere. And they’re looking for you… tracking and hunting you down in order to make you their next victim. You can’t hide from them.

Everyday, we are exposed to viruses, lots of them. Each one of them is capable of making you sick. Why then don’t we get sick everyday? We are fortunate enough to have an immune system that protects us from these invaders.

The job of the Immune system is to sniff out these little invaders, capture them and get’em out the body. The immune system can only do this when it is functioning properly. Lets say that you are stressed, eating poorly and not exercising. This is when your immune system is compromised and unable to do its job.

So, when would you be stressed out, eating poorly and not exercising? Sounds a lot like “cold season.” Stressed out from the holidays, eating poorly because of the holidays and not exercising because you don’t have the time. Cold season has nothing to do with the temperature, it has to do with the body being unable to fight off these opportunistic invaders.

Being exposed to a virus or bacteria is almost inevitable so it is extremely important to keep the immune system in tip top shape. How can we do this?

Keep moving – your body requires movement to get rid of viruses and bacteria.

Stay away from the sweets – Simple sugars inhibit the immune system.

Vitamin C and Zinc - These supplements have been shown to help with cold symptoms.

Water, Water, Water – Water is the vehicle for our body to eliminate these waist products.

Chiropractic adjustments – Immune system function depends on nervous system function. The nervous system control the entire body and chiropractors treat the nervous system.

NEW YORK (Reuters Health) - Women who want to keep their bones strong may want to keep their cola consumption to a minimum, a new study suggests.

In a study of more than 2,500 adults, Dr. Katherine L. Tucker of Tufts University in Boston and colleagues found that women who consumed cola daily had lower bone mineral density (BMD) in their hips than those who drank less than one serving of cola a month.

“Because BMD is strongly linked with fracture risk, and because cola is a popular beverage, this is of considerable public health importance,” the authors write in the American Journal of Clinical Nutrition.

Studies in teen girls have tied heavy soft drink consumption to fractures and lower BMD, the researchers note, but it is not clear if this is because they’re drinking less milk, or if it is due to any harmful effects of soda itself.

To investigate this question in adults, the researchers measured BMD in the spine and at three points on the hips in 1,413 women and 1,125 men participating in a study of the bone-thinning disease osteoporosis.

While there was no association between soft drinks in general and BMD, the researchers found that women who drank the most cola had significantly less dense bones in their hips. The greater their intake, the thinner the bones, and the relationship was seen for diet, regular, and non-caffeinated colas.

Cola consumption had no effect on BMD in men.

Women who drank more cola did not drink less milk, but they did consume less calcium and had lower intakes of phosphorus in relation to calcium. Cola contains phosphoric acid, the researchers note, which impairs calcium absorption and increases excretion of the mineral. Caffeine has also been linked to osteoporosis, they add.

“No evidence exists that occasional use of carbonated beverages, including cola, is detrimental to bone,” they note. “However, unless additional evidence rules out an effect, women who are concerned about osteoporosis may want to avoid the regular use of cola beverages.”

SOURCE: American Journal of Clinical Nutrition, October 2006.

You’re never too old to live healthy. Changes in diet and the addition of exercise into your lifestyle can make significant differences to your health and overall wellness.

In a study published in the Journal of Aging and Health and conducted at the University of South Florida School of Aging, Professor Ross Andel and co-researcher Robert Simons, executive director of the Bonsai Holistic Spa and Wellness Center in Largo, Florida, demonstrated a noticeable increase in body strength, flexibility, balance and agility in study participants. The 64 volunteers, ranging in age from 66 to 96, were divided into a walking group, a resistance training group, and a control group that did not exercise. In the training group, warm-ups, stretching and flexibility exercises were followed by workouts on resistance training equipment.

The walking and resistance training groups both benefited from the study, suggesting that physical activity can offset physical declines that come with aging and preserve functionality among seniors. Your doctor of chiropractic can tell you more about the benefits of consistent exercise and help outline a program suitable to your needs. For more information on senior health, www.chiroweb.com/find/tellmeabout/senior.html.

Pennsylvania State University researchers gave women large, low-calorie salads (three cups total) for lunch before serving them the rest of the meal. The women ate about 100 calories less at these meals compared to meals when no salad was served. The salads included lettuce, grated carrots, tomato, celery and cucumber with limited amounts of reduced-fat dressing.

The women needed to eat large, three-cup salads to reduce calorie intake by 100 calories.  Salads half that size, which are more typical of American portions, reduced total calories by only about half as much.

Salad are rich in fiber, which slows the digestion of foods and therefore prevents the large spike and drop of blood sugar which leads to future cravings.

MSN Health News

Dr. Bryan Bingham
Highland Chiropractic