Archive for the 'Aging' Category

Restless Leg Syndrome

Published
by
Dr. Edward Gould
on October 13, 2011
in Aging, Cincinnati Chiropractors, Fibromyalgia and Restless Leg Syndrome
. 0 Comments

restless-legs-1.bmpThis Syndrome Can Drive You Absolutely Crazy.

I mean Nuts!  Most people that have this syndrome dread trying to fall asleep at night.  Like all syndromes, depending on who you talk to, you will get a different cause and a different solution.  I always look for the holistic solution, one that works-with-the-body.

My curiosity with restless leg syndrome started many years ago when my uncle Eddie came to town for a visit.  At the time, he was 76 years old and grumpy.  It turns out that he was grumpy because he wasn’t sleeping.  After a few questions he told me that he had been to several doctors over a period of 6 months for Restless Leg Syndrome.  He said that each doctor he went to put him on a different medication, none of which helped him.

In my opinion, Restless Leg Syndrome is a vasculature (blood flow) problem.  Not enough blood flow! Think about this, what do you do when your hand falls asleep?  You shake it.  What do you do if your arm goes to sleep?  You shake it.  What does shaking do?  Simple, it helps to restore blood flow.

Years earlier I had watched a program on PBS about exercise. The program was full of great stuff. All the latest findings.  One of the interesting findings was how age effects our muscle’s ability to grow and become stronger.  The exercise physiologists did an experiment. The purpose of the experiment was simply to see how an 84 year old’s muscle would respond to exercise, compared to a 17 year old’s muscle. Muscle volume of each individuals thigh muscle was measured using a CT scan before and after 6 weeks of training.  The results were astonishing.  The 84 year old and the 17 year old’s muscle volume increased the same amount.  Proof that exercise works at any age.

What does this have to do with Restless Leg Syndrome? Everything!

My thinking with my uncle Eddie was this, if muscle can respond at any age, so can the vasculature.  My uncles primary complaint was in his calf muscles.  I told him that I had a hunch of how to remedy his problem.  He was skeptical.  After all, he had gone to all the medical specialist in his area and nothing helped.  I told him that I wanted him to start doing calf raises several times a day.  He was to do them in a specific way. I did not give him a number of reps to do, I only told him to do them until his calf muscles started to burn then he was to stop. I told him to do this a minimum of 5 times a day for 6 weeks.  Several months later he came back to Ohio for a visit.  He walked up to me smiling, it worked! I said what worked? He said I did the exercises you told me to do, within 3 weeks my legs stopped bothering me at night and I have continued to do them every day.

Below is a short video demonstrating how to do calf raises. I always tell people to do them on the stairs while holding on to the bannister for stability. It is important that you allow your heels to drop all the way down and it is equally important to go all the way up into a complete contraction. You continue doing these until you feel a burn then stop.  The purpose of this is to increase blood flow and over time create collateral circulation.

Since then I have had many patients get wonderful results by doing the same thing.

Please let me know how this works for you.

Yours in Health!

Dr. Gould

The Best Time of the Day to Exercise?

Published
by
Dr. Edward Gould
on April 23, 2011
in Aging, Cincinnati Chiropractors, Fitness, Nutrition 101 and Wellness 101
. 0 Comments

For as long as I can remember — from the first time I set foot in a gym, actually — I’ve been listening to folks debate the question: When is the best time to exercise?

Now a new study may finally shine some light on the matter. Researchers found that exercising before eating has several beneficial effects, including preventing weight gain and maintaining insulin sensitivity.

Researchers in Belgium took 27 healthy young men and fed them all a horrible diet high in sugar and fat and calories. The particular diet was chosen because it was just about guaranteed to create both weight gain and a reduction in insulin sensitivity. Insulin sensitivity is something good — it’s when the cells respond well to insulin, meaning that insulin does an excellent job of removing excess sugar from the bloodstream and getting it into the cells where it can be “burned” for energy. When someone is said to be insulin resistant, on the other hand, the system doesn’t work well, and the person winds up with high blood sugar and high insulin — a path to either metabolic syndrome or diabetes. Most diabetics are insulin resistant, and most people who are insulin resistant are overweight, since insulin “shuts down” the fat-burning process.

In the Belgian study, the researchers divided the men into three groups. One group did nothing but eat the terrible diet. The second and third group exercised and did the exact same workout, but the second group exercised after breakfast and the third group exercised before breakfast.

The results were both surprising and dramatic. The control group gained a lot of weight and also saw their insulin sensitivity plunge (meaning they became much more insulin resistant — not a good outcome). The group who exercised after eating also gained weight but not nearly as much as the control group. And the group’s insulin sensitivity went down, just as with the control group.

But the group who exercised before eating was a whole different story. This group, despite eating a horrible, weight gain-inducing diet, did not gain weight. Not only that, but the group’s insulin sensitivity remained high and the bad diet did not make the group insulin resistant. “This study for the first time shows that fasted (empty stomach) training is more potent than fed training to facilitate adaptations in muscle and to improve … glucose tolerance and insulin sensitivity,” said the study’s authors.

Conventional wisdom holds that it’s always best to eat something before working out. Proponents point out that you need energy for working out — energy that comes from carbohydrates. “Fat burns in a flame of carbohydrate,” they say.

It’s interesting that back in the days of “Stay Hungry” and “Pumping Iron,” when the big meccas of bodybuilding like World Gym and Gold’s Gym in Venice were home to such legendary bodybuilders as Arnold Schwarzenneger and Franco Columbo, everybody trained on an empty stomach. Bodybuilders of that era believed that you were more likely to mobilize your fat stores for fuel if you didn’t have to burn off a whole bunch of carbs that you just scarfed down for breakfast. We now know that they were mostly right.

So should you forgo eating before working out? Not necessarily. “If you’re interested in performing better — like if you’re training for an event — you might want to eat first,” said exercise physiologist and That’s Fit expert Liz Neporent. “But for weight loss, evidence does seem to be trending towards not eating before working out.”

Neporent pointed out that as a practical matter, there are going to be a fair amount of people who don’t do well when they don’t eat before working out. “They get dizzy, sick and even faint sometimes,” she said. “But I’ve also had people eat right before working out that have felt exactly the same way!”

Bottom line: It’s an individual thing, and no one prescription is going to work for everyone.

But for those who want to try it (and who don’t get lightheaded or dizzy), working out first thing in the morning on an empty stomach might be just the thing to stop weight gain in its tracks. It did in the Belgian study, and those folks were purposely eating a really bad diet. It should work even better if you also couple it with a diet designed to help you reach your goals.

via When Is the Best Time to Exercise? – That’s Fit.

Cherries found to control Inflammation

Published
by
Dr. Edward Gould
on April 12, 2011
in Aging, Cincinnati Chiropractors, inflammation and Sports Injuries
. 0 Comments

Cherries Fight Inflammation

Cherries are important for their ability to control inflammation.  A growing body of scientific research indicates that inflammation contributes to diseases such as heart disease, arthritis, and obesity. Sweet or tart, cherries are a powerhouse of anti-inflammatory nutrients. A study from University of California at Davis found that regular consumption of cherries for 28 days produced a decrease in biochemical signs of inflammation in blood, including a 25 percent reduction in C-reactive protein CRP, the most widely studied marker of inflammation.  Elevation of CRP in blood is associated with an increased risk of heart disease and stroke.

Cherries Better Than Aspirin for Pain?

According to research done at Michigan State University the anthocyanins that make cherries red could also help relieve pain more effectively than aspirin. The study found that anthocyanins were potent antioxidants that could prevent oxidative damage and also inhibited enzymes called cyclooxygenase-1 and -2 Cox 1 and 2, which is similar in the way anti- inflammatory drugs seek to reduce pain.  The study appeared in the Journal of Natural Products published by the American Chemical Society. Lead researcher Muralee G. Nair, Ph.D., Professor at Michigan State University College of Agriculture & Natural Resources, noted about this cherry effect “It is as good as ibuprofen and some of the nonsteriodal anti-inflammatory drugs.”  Nair said that his lab results indicate that consuming 20 tart cherries could provide anti-inflammatory benefits. Finding a natural way to reduce pain is important, given the serious side effects from common pain relievers called NSAIDs, examples of which include Advil, Motrin, Aleve and aspirin.

Cherry Juice for Workout Recovery

A presentation at the American College of Sports Medicine Conference found that drinking tart cherry juice helped reduce pain after exercise for long distance runners. This research,  from the Oregon Health & Science University,  indicated that cherries could act like medications that runners use to reduce inflammation after workouts.Publishing their findings in the Journal of the International Society of Sports Nutrition, the researchers explain: “Considering the natural anti-inflammatory and antioxidant capacity of tart cherries,  it is plausible that cherry consumption before and during strenuous exercise may have a protective effect to reduce muscle damage and pain. “For most runners,  post-race treatment consists of RICE rest, ice, compression and elevation and traditional NSAIDS non-steroidal anti-inflammatory drugs,” said Kerry Kuehl, M.D., a sports medicine physician and principal study investigator, who added: “But NSAIDS can have adverse effects — negative effects you may be able to avoid by using a natural, whole food alternative, like cherry juice, to reduce muscle inflammation before exercise.” Please see References below for the link to the full text of this interesting study.

Cherries and Gout

Another study from the University of California at Davis found that a single dose of cherries reduced the blood level of uric acid in healthy women. Excess uric acid causes gout, a very painful type of arthritis. The use of cherries to prevent gout is well established in Western folk medicine. You can enjoy the benefit of cherries all year round with unsweetened cherry juice, unsweetened cherry juice concentrate, or frozen organic pitted cherries, which make a delicious snack or dessert. And don’t forget about incorporating anti-inflammatory foods like cherries into daily life.

via Leo Galland, M.D.: Cherries for Health: Better Than Aspirin?.

Healthy Habits

Published
by
Dr. Edward Gould
on October 27, 2010
in Aging, Cincinnati Chiropractors, Nutrition 101 and Wellness 101
. 0 Comments

“An apple a day keeps the doctor away”

Do you really know what makes an apple so special? Why is it that we never hear an orange or a banana a day keeps the doctor away?

Apples have properties that no other fruits have and its benefits have been proven overtime. You will be able to get the benefits of these properties individually with other fruits, but an apple combines everything and makes it simpler. It has been shown over and over that if it’s not simple, easy and fast, people won’t take care of their health.

1-Apple contains Vitamin C. Vitamin C helps greatly your immune system. A lot of people who lack Vitamin C in their diet have poor healing, bruise easily and have bleeding gums.

2-Prevent Heart Diseases. The reason it can prevent both coronary heart disease and cardiovascular disease is because apples are rich in flavonoid. Flavonoids are also known for their antioxidant effects.

3-Low in calories. A regular size apple has between 70-100 calories. Eating an apple when craving for candy or chocolate can make the desire disappear since apple in itself contains sugar, but gives you only ? of the calories.

4-Prevent Cancers. Notice the plural. We all know that cancer comes in several forms and in different places. Apples target multiple cancers such as colon cancer, prostate cancer and breast cancer in women.

5-Apples contain phenols, which have a double effect on cholesterol. It reduces bad cholesterol and increases good cholesterol. They prevent LDL cholesterol from turning into oxidized LDL, a very dangerous form of bad cholesterol which can be deadly.

6-Prevent tooth decay. Tooth decay is an infection that seriously damages the structure of your teeth, which is caused primarily because of bacteria. The juice of the apples has properties that can kill up to 80% of bacteria. So there you have it, an apple a day also keeps the dentist away!

7-Protects your brain from brain disease. This is something many people don’t know, and when you consider that your brain makes the person you are, it gives a whole new perspective. Apple has substances called phytonutrients, and these phytonutrients prevents neurodegenerative diseases like Alzheimer’s and Parkinsonism.

8-Healthier Lungs. A research at the University of Nottingham Research shows that people who eat 5 apples or more per week has lower respiratory problems, including asthma.

9-They taste great! And not only that, they also come in many flavors and colors. Not in a mood for a green apple? Why not get a red one, or a macintosh! Their taste can vary greatly, but still give you all the apple benefits. Variety is an important element to maintaining your health.

On average, Americans consume around 20 pounds of apples a year, which comes to around 1 apple a week. Unfortunately, while an apple a week is better than nothing, it is nowhere close to being able to extract all the advantages apples have to offer. Eating apples is part of balanced and healthy diet than will increase your longevity, so why limit yourself to only 1 per week?

How to Keep Your Joints Healthy

Published
by
Dr. Edward Gould
on September 4, 2010
in Aging, Cincinnati Chiropractors and Wellness 101
. 0 Comments

Your body’s amazing joints

I’d like to talk to you about one of the most common joints in your body, the synovial joint. This joint is absolutely amazing, an engineering marvel.  It allows you almost unlimited movement, constantly repairs itself and if  properly cared for, will give you decades of trouble free service.

We all know of people that have joint problems.  Most people think  joint problems only occur in older adults. This is a myth, joint problems can occur at any age and have many causes, including genetics, abuse and lack of regular exercise.

The inner workings of your joints

There are many types of synovial joints in your body, regardless of their shape and how they function, they all have one thing in common, Articular Cartilage.  Cartilage is what covers the “joint surfaces” of all the joints in your body. It’s smoothness allows for very fluid movements, be it sipping coffee or hitting a golf ball.  It’s durability allows us to run, jump and lift heavy objects.

Under “normal” conditions, there is a constant turnover of articular cartilage in “all” of the joints of your body.  Because of this, any loss of cartilage due to normal wear and tear is matched by cartilage production.

What’s important for you to know is, what specific nutrients your joints need and how they are absorbed.  After all, it’s these nutrients that allow your joints to constantly repair and renew themselves.

Before we begin, let’s review some “very- basic”  joint anatomy (see picture).  Typically,  a joint is made up of two bones coming together, their “articulating ends” are covered with cartilage. The entire joint is then covered by a fibrous capsule and filled with a slippery nutrient rich synovial fluid. Note,  it is the cartilaginous ends, that actually slide on one another, that allow joint motion.

For cartilage to stay healthy,  it has to draw-in and absorb the nutrient rich synovial fluid.  This process of drawing in and releasing synovial fluid,  can only occur with “normal motion and loading” of your joints.

Without normal motion and loading, your joints will begin to degenerate!!!

Imagine having a golf ball sized sponge inside your clinched fist. If you put your fist in a bucket of water and slowly opened it,  the sponge would draw-in water. If  you then squeeze the sponge, it would release the water.  This pulling in and releasing of a fluid is very similar to what occurs in a healthy joint.  The scientific term for this is imbibtion.  Normal joint motion allows the nutrients rich synovial fluid to be draw-in and used by the cartilage.  Any decrease in joint motion and loading, will negatively impact the cartilage of the affected joint.

What specific nutrients are needed to maintain and repair joints?

For years I have been recommending Glucosamine and Chondroitin Sulphate to all my patients.  I have found nothing more effective when it comes to maintaining the cartilage in your joints.   In my opinion, Glucosamine and Chondroitin Sulphate are literally ” biological-spare-parts”  for your joints.

Glucosamine and Chondroitin Sulphate Supplements have gone through a lot of changes over the years.  From the size of the pill to the actual absorption into your blood stream via the intestine.  There is a relatively new Glucosamine and Chondroitin Sulphate product on the market that is simple to use, it tastes great and has an amazingly-high-absorption-rate.  As a bonus, it is available at most supermarkets. The product is called Elations.

If you take care of your joints they will take care of you.

The main reason people begin to feel old is due to a decrease in mobility or pain in their joints.  Are you experiencing these symptoms of degeneration?  If so, give me a call and come in and be evaluated.  One of the important things I do as chiropractor, is to locate joints that have lost their normal motion. Once these joints are located, I try to restore as much mobility as possible and immediately have the patient begin the Glucosamine and Chondroitin Sulphate supplementation.

Keeping your joints healthy for a “lifetime” requires you to be proactive.  Begin today!

Yours in Health, Naturally!

Dr. Gould