Tip Of The Month

Do You Know The Two Times You Should Not Eat Sugar?
Plus: Study shows Tylenol PM® and other common medications cause brain problems...

Do you know the two times you should not eat sugar? If you do not, eating sugar at these two times of the day can strain your system and wreak havoc on your strength, fitness and health. In just a moment, you will discover these two very important times.

But first, here's some important news about... Common Over The Counter Medications And Brain Damage...

According to a July 13, 2010 issue of Neurology, drugs called anticholinergics block acetylcholine, a nervous system neurotransmitter, and are widely-used medical therapies. They are sold over the counter under various brand names such as Benadryl®, Dramamine®, Excedrin PM®, Nytol®, Sominex®, Tylenol PM®, and Unisom®. Other anticholinergic drugs, such as Paxil®, Detrol®, Demerol® and Elavil® are available only by prescription.

Older adults most commonly use drugs with anticholinergic effects as sleep aids and to relieve bladder leakage problems. Researchers from the Indiana University School of Medicine conducted a 6 year study with 1,652 African-Americans over the age of 70 with normal cognitive function.

Results: "We found that taking one anticholinergic significantly increased an individual's risk of developing mild cognitive impairment and taking two of these drugs doubled this risk. This is very significant in a population, African-Americans, already known to be at high risk for developing cognitive impairment," said Noll Campbell, PharmD, first author of the study.

Dr. Campbell is a Clinical Pharmacist with Wishard Health Services. "Simply put, we have confirmed that anticholinergics, something as seemingly benign as a medication for inability to get a good night's sleep or for motion sickness, can cause or worsen cognitive impairment, specifically long-term mild cognitive impairment which involves gradual memory loss. As a geriatrician I tell my Wishard Healthy Aging Brain Center patients not to take these drugs and I encourage all older adults to talk with their physicians about each and every one of the medications they take," said Malaz Boustani, M.D., IU School of Medicine Associate Professor of Medicine, Regenstrief Institute Investigator and IU Center for Aging Research Center Scientist.

Did You Know?

Vitamin D deficiency is widespread among infants and most pediatricians remain unaware of the problem. Only 5 to 13 percent of breast-fed infants receive at least 400 IU of Vitamin D per day, the amount currently recommended by the American Academy of Pediatrics.

Human breast milk is actually relatively low in Vitamin D, probably because during our evolutionary history most babies got plenty of exposure to sunlight. An infant would need to drink 32 ounces of fortified formula per day to get 400 IU of Vitamin D, an amount that is probably unrealistic for young children.

The body produces Vitamin D when exposed to UV-B radiation from sunlight. The nutrient is essential for the development and maintenance of bones and the immune system, and deficiency can increase the risk of soft or brittle bones, infection, cancer, heart disease and autoimmune disorders.

It is recommended that infants get no direct sunlight at all for the first six months of life, and that they wear protective clothing and sunscreen beyond that age. This effectively rules out the healthiest, most reliable source of this essential nutrient. Making matters worse, only 1 to 13 percent of children under the age of one take a Vitamin D supplement.

Do You Know These Facts About Drinking Coffee?

Do you want to walk up to someone you've never met and tell them something about themselves and be right more than 50% of the time?

If you do, all you have to do is tell them they drank coffee today.

More than half of Americans drink coffee every single day.

In fact, according to CBS news, "After oil, coffee is the second most valuable commodity in the world. More than 50 percent of Americans drink coffee every day -- 3 to 4 cups each, more than 330 million cups a day and counting." Many people use coffee as a crutch to wake up every day. I'm sure you've heard someone say, "I'm worthless until I have my first cup."

It's also common to see people drink coffee before they work out. If you've spent any time in gym, you've probably seen people actually drinking coffee during their workout!
But is all this coffee drinking good?

The answer is yes... and no...

A recent U.S. News and World Report article claims caffeine could be an asset to your workout. The article states, "Yes, a caffeine kick could be a valuable addition to your pre-exercise routine, delaying muscle fatigue and keeping you focused and energetic."

Then it goes on to warn, "You don't want to overdo it, though. Sleep problems, headaches, irregular heartbeat, high blood pressure, or maybe even a heart attack can result." WOW! We're not sure the benefits outweigh the risks.

Bottom line: Caffeine is a drug and ALL drugs have side effects. Most people make the mistake and believe if something is "natural," then it is safe (or at least safer than a drug). Snake venom is natural. So is Mercury. Some of the most toxic substances known to man are natural.

So, the big question for you is: do you really think it is a good idea to use a stimulant every single day of your life? It is entirely up to you.

Simple "On-The-Go" Low Back Exercise

Health Update: Low Back Pain

"Doc, I try to do my exercises but I have to hit the ground running in the morning....to get the kids ready for the school bus....I have morning meetings....I'm not a morning person....I'm pulled in 100 directions during the day....I forget about them until I'm in bed....I exercise on my job and that's enough...."

I'm sure we've all rationalized our inability to keep up with exercises, especially after our episode of low back pain (LBP) subsides. In fact, only about 4% of LBP patients continue doing their exercises after their pain subsides. That means 96% of us with chronic, recurring low back pain DO NOT exercise even though we know we should. We feel bad, even guilty for not exercising. So, what can we do to "trick" ourselves into being more compliant with our low back exercises?

First, let's accept the fact that most of us cannot consistently "fit in" exercise into our busy schedules. With that said, the TIMING of when to do the exercise may be more important than even doing them at the same time every day. In other words, do a few exercises when you need them the most. For example, if you're working at a computer for more than 1 hour, and you start to feel back pain from the prolonged sitting - especially if your work station set up is less than ideal - do one or two sitting exercises right at your work station, BEFORE your back pain gets any worse. If you wait too long, the exercises may not be of much benefit. Setting a timer next to your screen that beeps every hour is a good reminder to do one or two simple exercises and only takes a minute or two. Many inexpensive digital watches can be set to beep on the hour/every hour or, you can set a "timer" to beep after 60 minutes as a "gentle" reminder. Some cell phones also have a timer feature. Here are three sit down low back exercise options (try them all and decide which one(s) feel most productive/helpful):

"Crossed Knee Stretch": Cross your legs; pull the crossed knee towards your opposite shoulder (feel the pull in your buttocks); arch your low back and at the same time, twist or rotate to the side of the crossed knee. Hold for 5-10 seconds and repeat up to 3 times. Repeat this on the opposite side.

"Sit Twists": Reach across with your right hand and grasp your left leg at mid-thigh. Twist/rotate your back to the left and pull with your arm. Hold 5-10 seconds / repeat 3 times. Repeat this on the opposite side.

"Sit Floor Touches": Bend over as if to touch the floor or tie a shoe. Hold 5-10 seconds. If you do the math, it would take a minute for #1 and #2, 30 seconds for #3 (total 2.5 min.). If that's too long, hold for 5 seconds. If that's too long, do 1 rep, not 3. You get the idea.....MAKE IT WORK! Modify the dose to fit your schedule or ability to stretch. If you do this AT THE TIME you start to feel tight or sore, you can PREVENT a LBP episode!

We realize you have a choice in where you choose your healthcare services. If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

Tip of the Month

World's Oldest Person Alive At 130?

Do you take good enough care of your body for it to last that long?
"If I knew I was going to live this long, I would've taken better care of myself."
Those words by Eubie Blake couldn't possibly have any more meaning than they do for Antisa Khvichava. Authorities from the former Soviet Republic of Georgia claim this remote villager recently turned 130, making her the oldest person on earth. She retired from picking tea and corn in 1965, when she was 85. She said she has always been healthy and worked her whole life.
It is difficult to verify her age due to wars and the collapse of the Russian empire, but she has two soviet-era documents that attest to her age. For all accounts, her mind is as sharp as ever, but her body has all but quit on her. Her fingers are so deformed she can no longer knit, and she struggles to walk. But, she refuses any help to get around when she has to.
While her mind-set and determination are admirable - but also realize how important it is to take care of the one body you are given. You never know how long you will need it. One has to wonder if she ate low-carbs or low-fat? :-)

Did You Know?

A human can live without food for almost a month but survive no longer than a week without water. The UN estimates a person needs a minimum of 50 liters of water a day for drinking, washing, cooking and sanitation. However, over a billion people do not have access to this minimum amount.

According to UNESCO, the world's population is appropriating 54% of all the accessible freshwater contained in rivers, lakes and underground aquifers. If per capita consumption of water resources continues to rise at its current rate, humankind could be using over 90% of all available freshwater within 25 years, leaving just 10% for all other living beings.

Freshwater lakes and swamps account for a mere 0.29% of the earth's freshwater. 20% of all surface freshwater is in one lake, Lake Baikal in Asia. Another 20% is stored in the Great Lakes. Rivers hold only about 0.006% of total freshwater reserves.

Mankind uses only a drop in the bucket of the total available water supply.

So where is all the water?

Antarctica is thought to hold about 75% of the world's fresh water (and 90% of the world's ice). In fact, almost 10 percent of the world's land mass is currently covered with glaciers, mostly in Antarctica and Greenland. But it will take more than a Zippo lighter to melt it for daily use.

For the United States, one crucial source is the huge underground reservoir which stretches from Texas to South Dakota, the 800-mile Ogallala aquifer. It provides an estimated third of all US irrigation water. In fact, 95% of the United States' fresh water is underground.

In Libya, the Great Man Made River Project, as it's called, is pumping some 6 million cubic meters of water a day from aquifers in the desert, providing irrigation for 150,000 hectares of land. Many countries have turned to aquifers to quench peoples' thirst.

Aquifers form over thousands of years, but many had been cut off from their original natural sources and are being steadily depleted. In some areas, like Mexico City, aquifer levels dropped by 3 - 5 feet a year, essentially sinking whole areas.

New Research: Cutting Carbs Better Than Low-Fat?

Eating fat is bad. No... wait... it's carbohydrates that are evil. One expert says one thing and then, another Doctor says something else. Back and forth... back and forth. Maybe that new infomercial selling the latest miracle weight loss product is the way to go? Who knows? In the meantime, you're confused and not losing any weight. Well, get ready for some possible answers... and a few more questions...

First, The Results Of A New Study

The June 19th, 2010 edition of The Endocrine Society reports, "[According to a new study ,] Obese women with insulin resistance lose more weight after three months on a lower-carbohydrate diet than on a traditional low-fat diet with the same number of calories..." The study's lead author, Raymond Plodkowski, MD, Chief of Endocrinology, Nutrition and Metabolism at the University of Nevada School of Medicine, Reno wrote, "The typical diet that physicians recommend for weight loss is a low-fat diet... However, as this study shows, not all people have the same response to diets." According to the researchers, for this group of women, the lower carbohydrate diet is more effective, at least in the short term. The study lasted 12 weeks and was funded by Jenny Craig. It found the insulin resistant women on the lowest-carb diet lost 3.4 pounds more than those on the low-fat diet. Total calories for all groups were the same. The low-fat diet included 60% of its calories from carbs, 20% from fat, and 20% from protein. The low-carb diet included 45% of its calories from carbs, 35% from primary unsaturated fats, and 20% from protein. Both diets included a minimum of 2 fruits and 3 vegetable servings a day. The use of prepared meals made the structured diets easier and more palatable for the dieter. "These data have potential widespread applications for clinicians when counseling people with insulin resistance to help improve weight loss as part of a calorie-restricted diet," Plodkowski said. "They should at least initially lower their carbohydrate intake."

What Is Insulin Resistance?

Since the women in the above-mentioned study were all insulin resistant - you might be wondering, "what is insulin resistance?" Insulin resistance is a condition where the body produces insulin but does not use it properly. Insulin is a hormone made by the pancreas to break down glucose in the blood so it can be used for energy. Glucose is a form of sugar and is the body's #1 source of energy. After your digestive system breaks food down into glucose, glucose is then transported to different parts of your body via the bloodstream. Glucose in the blood stream is called "blood glucose" or "blood sugar." After you eat, blood glucose levels rise and your pancreas secretes insulin to allow cells to absorb and use the glucose. When people are insulin resistant, they do not respond properly to insulin. In other words, even though the pancreas secretes insulin, it is not effective in getting the glucose from the blood into the cells. More insulin is needed so the pancreas works harder and secretes more. Eventually, the pancreas cannot keep up with the increased demand and glucose builds up in the blood. This is the beginning of diabetes. It is common for diabetics to have high levels of both glucose and insulin circulating in the bloodstream. Insulin resistance not only sets the stage for developing Type 2 Diabetes, it increases the odds of the number one killer in America: heart disease. According to the American Diabetes Association: "People with diabetes have a higher-than-average risk of having a heart attack or stroke. These strike people with diabetes more than twice as often as people without diabetes."

What Causes Insulin Resistance?

Very good question. There seem to be several contributing factors. The first factor may be genetic. Some scientists think specific genes make certain people more susceptible to insulin resistance. But, genes aren't everything. Weight and lack of physical activity also seem to play a major role. Then, there are the types of food you eat... The more junk sugars (ice cream, candy bars, etc.) you eat, the more your little pancreas has to work to keep up with all the sugar that has been dumped into the bloodstream. Just like everything else, there is only so much work your pancreas can do. If the pace is too high for too long, it will basically burn out and quit. It is important to stop this process before it gets too far. Exercise, weight loss and proper diet can reverse many cases of insulin resistance and pre-diabetes. According to the National Diabetes Information Clearinghouse, "The Diabetes Prevention Program (DPP) and other large studies have shown that people with pre-diabetes can often prevent or delay diabetes if they lose a modest amount of weight by cutting fat and calorie intake and increasing physical activity; for example, walking 30 minutes a day 5 days a week. Losing just 5 to 7 percent of body weight prevents or delays diabetes by nearly 60 percent. In the DPP, people aged 60 or older who made lifestyle changes lowered their chances of developing diabetes by 70 percent." With all of this information, the most important message to take away is this: Lifestyle has a major impact on your health. Different people react to different foods and diets in different ways, and it is important to pay attention to what you eat and figure out what is best for you. But no matter what, regular exercise and staying away from junk food loaded with bad fats and sugar is a very good idea. Research may not have all the answers yet, but to our knowledge, there is no study that says sitting on the couch stuffing your face with candy bars and ice cream is good for your health.