Topic of the Week: Sleep Apnea Affects More Than Your Sleep

We are now deep in the heart of winter, and you have probably already spent a good deal of the season trying to keep cold and flu viruses away by frequently washing your hands, getting lots of rest, and eating plenty of fruits and vegetables to keep your immune system in top shape. One nutrient that is important for battling infections is vitamin A.
This nutrient is based on chemical substances called retinoids and carotenoids. Each performs a number of vital functions in the body.

Immune System
When it comes to viruses and bacteria, vitamin A boosts the strength of mucous to fight these organisms and prevent them from entering the body. Vitamin A is also key in the development of lymphocytes - white blood cells that spur your immune system into action and kill infected cells.


Blood Health
As well as influencing white blood cells, vitamin A plays a role in the development of oxygen carried by red blood cells. Sufficient amounts of this vitamin can also help increase the supplementation is often used to treat iron-deficiency anemia.


Vision
Vitamin A is crucial for eye health, as it helps your vision adjust to darkness and protects many parts of the eye from damage. We are fortunate in North America because vitamin A deficiency is rare compared to developing countries, where this nutrient deficiency is the leading cause of blindness.


Cancer
Vitamin A may play a positive role in cancer by preventing the creation of cancerous cells. But more research needs to be conducted as some of the results from the cancer studies are mixed.
In one study, researchers were surprised to find that vitamin A may actually increase the risk of lung cancer in smokers. The research recruited 9,000 smokers and gave each of them 25,000 international units of retinol and 30 milligrams of betacarotene (both vitamin A precursors) daily for four years. At the end of the research period, the incidence of lung cancer was 28% higher in the supplement group compared to the placebo group. However, a study undertaken in China revealed participants who took a daily supplement containing betacarotene, selenium and vitamin E for five years saw a 13% reduction in esophageal and gastric cancers.
An interesting report published in the Archives of Internal Medicine showed that high blood levels of alpha-carotene (converted to vitamin A in the body) were linked to a lower overall risk of death from disease over a 14-year period. Alpha-carotene also seemed to reduce the chances of dying from cancer and cardiovascular disease. The researchers noted that alpha-carotene may be more powerful at blocking cancerous tumors than its chemically similar cousin beta-carotene.


Best Dietary Sources of Vitamin A
How much vitamin A should you get daily? The answer will depend on your age, gender and current state of health. Daily guidelines suggest 900ug (micrograms) for men and 700ug for women (19 years or older). Amounts for infants and children vary by age. Talk to your chiropractor for the amount that is right for you and your loved ones.
The best supplies of vitamin A can be found in yellow, orange and dark green vegetables, such as carrots, sweet potatoes, spinach, asparagus and yellow squash. Whole eggs, fish liver oil and fortified dairy products are also good sources.


Too Much of a Good Thing
Large doses of vitamin A supplements can be toxic, and depending on the chemical formulation, may increase the risk of birth defects. You should not take supplements without first discussing them with a qualified healthcare professional.
Make an appointment with your chiropractor to review your nutritional habits and discover the ways to eat for optimal health.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © Wellness Express™

Quote of the Week:

“One kind word can warm three winter months.”~ Japanese Proverb

Exercise of the Week: Lumbar stabilization (stage 4) – “Plank Up”

Difficulty: Moderate to Advanced

Start: Lie down on stomach. Then, begin by propping upper body up onto elbows/forearms, with hands together in prayer position. Engage inner abdominal muscles by bringing belly button inward. Keeping spine steady, lift hips and knees so you are resting on toes, creating a straight line from ankles to shoulders.

Exercise: Keeping spine steady, lift one arm and place hand/arm in push-up position. Then, keeping torso as steady as possible, push up so both hands/arms are in final push-up position. Pause, then lower back down to your elbows, keeping your torso steady throughout movement. For next repetition, start with opposite hand/arm. Perform 3-5 repetitions per side. Be careful not to strain lower back.

Core Fitness - What Is It and What Is It Good For?

This newsletter issue for December 2011 is brought to you by Life Wellness Center

Core training is a no-longer-new catchphrase on the fitness landscape. Many doctors, including chiropractors, orthopedists, and even cardiologists, emphasize the importance of core training with their patients. Practically every physical therapist and personal trainer has learned a variety of core exercises to use with their clients. Core fitness has become an advertising buzzword, helping to sell all kinds of health-related products. The overall result is raised awareness of the importance of core strength and the opportunity to engage in a critically important form of healthy exercise....(Click here to continue reading)

What's Happening This Week At LWC!

Quote of the Week:

“If you can’t change your fate, change your attitude”~ Amy Tan

Topic of the Week: GIVE YOURSELF THE GIFT OF CHIROPRACTIC THIS YEAR!

In many traditions and cultures, December is the month of major holidays which include the giving and receiving of gifts. Normally, one would assume this time is only associated with joy and gratitude.



All-too-often, however, this time of year can be associated with a lot of stress! Travel schedules, family obligations and unrealistic expectations placed upon us can create stress that builds up as tension in our bodies. This leaves us more vulnerable to feeling aches and pains in our joints or muscles, or succumbing to the ever-present cold or flu virus.


It is not surprising that stress causes tension. But how is it that tension can actually hurt us? If you have ever been the victim of a stressful situation (who hasn’t?), you’ll probably remember the muscles of your neck and shoulders feeling tight, or maybe you were aware of clenching your jaw or fists? This is a typical physical response to mental or emotional challenges. How this leads to damage in your body can be found in the relationship between muscles and joints: Some muscles tighten to provide postural support, and others contract and relax to generate movement. Each muscle attaches to at least two different bones, generating relative movement around a common joint. For example, the bicep muscle crosses the elbow joint, and when the bicep shortens, the arm is flexed at the elbow. Muscle contraction places an increased physical strain or load on the tissues, but this strain is used to perform a useful function. Movement of your muscles is coordinated by the messages relayed by nerves coming from your brain. When muscles are not needed, nerve signals are silenced and the muscles return to a relaxed, resting tone, ready for when they are next called upon to contract.


When abnormal tension exists in the nervous system (caused by stress), muscles are bombarded by a low-level of nervous system activity – this does not create enough stimulation to cause a contraction, but generates a higher resting tone. This higher tone (muscle tightness) not only places an undue amount of strain on the tissues not being used, but it also leads to a greater compressive load on the joints that are coupled with the muscles in question. This is very unhealthy for the joint, as it could convert minor imbalances to major ones, leading to misalignment and subluxation of the joint. If this happens over time, extra pressure can also lead to accelerated joint degeneration – or osteoarthritis.


Chiropractic to the rescue!
Anyone who has experienced a chiropractic adjustment will know what it feels like to have pressure taken off their joints. Instant relief!


However, did you know that one of the main reasons why Chiropractors adjust your spine is to help restore proper tone in the nervous system? The father of Chiropractic, D.D. Palmer, spoke about this all the time. He described normal tone in the human nervous system responsible for a state of ease in the body, and abnormal tone in the nervous system leading to dis-ease. When the spine has areas of misalignment, this can cause irritation of the nervous system. These areas of misalignment or irritation are called vertebral subluxations.


Having nervous system irritation is like having extra ‘noise’ in the room when you are trying to have a conversation with someone. This makes it harder to hear the message. As a result, you either have to shout to get your point across, or risk not being understood. In the body, when this extra noise occurs in the spine (from subluxations) this can cause miscommunication in the nervous system, which can lead to dysfunction and pain.


With a well-placed Chiropractic adjustment, vertebrae are swiftly and effectively shifted back in place, taking excessive pressure off the joints and removing the excessive ‘noise’ from the nervous system that vertebral subluxations can cause.


That is why scheduling a visit to your Chiropractor just before and just after the holiday season is perfect timing! It can help facilitate a greater sense of ‘ease’ in the body, making it easier to handle the stress that normally awaits you at this time of year. Or, once you have been exposed to and felt the effects of the stress, your Chiropractor can bring your system back to normal. We can not think of a better gift to give yourself this year!


HAPPY AND SAFE HOLIDAYS TO EVERYONE!

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © Wellness Express™

Exercise of the Week: Lumbar stabilization (stage 3) Plank Position

Difficulty: Moderate

Start: Lie down on stomach. Then, begin by propping upper body up onto elbows/forearms, with hands together in prayer position. Engage inner abdominal muscles by bringing belly button inward. Keeping spine steady, lift hips and knees so you’re resting on toes, creating a straight line from ankles to shoulders.

Exercise: Keeping spine steady, lift one leg 6-8 inches. Hold this position for 10-20 seconds. (Option 1).
If this is relatively easy, try bringing the leg horizontal out to one side as far as you can, keeping torso steady. Hold this position 10-20 seconds. (Option #2)
Switch legs, and repeat. Perform3-5 sets of this exercise per side. Be careful not to strain lower back.

Book Signing - Saturday, December 17th at 9:00 AM!!!

The ultimate guide to sticking with your New Year’s Resolution to get fit and stay fit is here!

Join Scott Fjelsted for a short lecture and book signing of his recently published book ForeverFitU; Making Fitness A Lifestyle That Lasts A Lifetime, on Saturday, December 17 at 9 A.M. at the Life Wellness Center in Lakeville, MN!

If you or someone you know has struggled with making fitness a lifestyle, this is a small but powerful tool to help you do so.

If you cannot make the book signing and would like to purchase ForeverFitU for you or as a Christmas gift for someone you know, send Scott Fjelsted an email with your name, address and how many books you want and Scott will send you a signed book(s) in plenty of time for Christmas!

You can also WIN a free copy of Scott's autographed book signed also by O'Neal Hampton, contestant on The Biggest Loser, Season 9!

Quote of the Week

“A good laugh and a long sleep are the best cures in the doctor’s book.”~ Irish Proverb

Topic of the Week: Sleep Apnea Affects More Than Your Sleep

As the obesity epidemic rises around the world, we see how this problem multiplies several serious health conditions. One of these conditions will literally keep you awake at night: sleep apnea. Obese people are at greater risk to develop this condition. It affects about 18 million people in North America and that number is expected to steadily increase.


There are two types. Obstructive sleep apnea is the most common, and it occurs when your airway is blocked because soft tissue at the back of the throat collapses during sleep. When this happens, the brain alerts you by waking you. Depending on the severity of the condition, you may wake several hundred times throughout your sleep cycle - even though you may not remember all waking periods.


The less common central sleep apnea happens when the brain does not send signals to the muscles to breathe but the airway is not actually blocked. This condition indicates a problem in the respiratory system.


Without restful sleep, you greatly increase the risk of heart attacks, strokes, diabetes and hypertension.


Sleep apnea can occur in men, women and children. However, several risk factors can boost your chances of developing this problem. These include obesity, over 40 years of age, a large neck size (16” inches plus), nasal obstructions, gastrointestinal reflux, or a family history of sleep apnea. Men are also more likely to develop this condition than women.


When you have sleep apnea, you often...
- Snore loudly
- Gasp for breath while sleeping
- Awake frequently
- Suffer morning headaches
- Experience daytime sleepiness
- Have concentration and memory problems
- Feel depressed


Poor Sleep Equals Poor Health
Many people underestimate how insufficient sleep can harm their health. A study from Sweden found stroke victims with obstructive sleep apnea were more likely to die than those with no history of this sleep disorder.


Yale University published research that revealed patients with obstructive sleep apnea had a 30% higher risk of having a heart attack or dying over a four to five year period. Those patients who were diagnosed with severe sleep apnea had the greatest chance of heart attack or death. This is probably due to decreased oxygen intake caused by the breathing stoppages that occur in sleep apnea sufferers.


Another startling risk is motor vehicle injuries. In research presented at an annual conference of the American Thoracic Society, scientists showed drivers with a history of sleep apnea were twice as likely to have a motor vehicle accident – 250 total car accidents for the sleep apnea group over three years, but only 125 accidents for non-sleep apnea group over the same time.


Diagnosis and Treatment
If you need to be tested for sleep apnea, your physician may refer you to a sleep clinic. There, you will undergo a polysomnogram in which a technician attaches electrodes to your head and body. The electrodes transmit information to a machine that records your electrical signals, muscle activity and oxygen levels. A sleep specialist analyzes the results from the test to determine if you have sleep apnea.


You may be able to treat mild sleep apnea with lifestyle changes. Experts recommend you avoid consuming alcohol, smoking, using sleep pills and sleeping on your back.


Losing weight may also help diminish sleep apnea. Sweden’s Karolinska Institute enlisted 60 overweight and obese men with moderate or severe sleep apnea. The men were placed on a calorie restricted diet for nine weeks. At the end of the study, the men lost an average of 40 pounds and saw significant relief from sleep apnea symptoms.


Dental appliances designed specifically for sleep apnea may be beneficial for some patients.


If your sleep apnea cannot be controlled through lifestyle changes or dental devices, it may be necessary for you to use a continuous positive airway pressure (CPAP) machine. This machine pumps continuous air through a hose and into your nose. The resulting air pressure keeps your airway clear and prevents sleep disruption.


Nasal and soft tissue surgery can be performed to alleviate sleep apnea. However, surgery does not guarantee a cure. Most physicians recommend less invasive techniques like lifestyle changes and CPAP machines.


If you frequently awake during sleep, you should discuss it with your primary healthcare specialist. Even if you are not diagnosed with sleep apnea, you want to address your insomnia as it can have a profound impact on your current and future health.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © Wellness Express™

Exercise of the Week: Lumbar stabilization (stage 2) Plank Position

Difficulty: Moderate

Start: Lie down on stomach.
Then, begin by propping upper body up onto elbows/forearms, with hands together in prayer position. Engage inner abdominal muscles by bringing belly button inward. Keeping spine steady, lift hips and knees so you’re resting on toes, creating a straight line from ankles to shoulders.

Exercise: Keeping spine steady, bend one leg to 90 degrees. Hold this position for 10-20 seconds. (Option 1) If this is relatively easy, try lifting leg higher, and hold this position for 10-20 seconds. (Option 2) Switch legs, and repeat. Perform 3-5 sets of this exercise per side. Be careful not to strain lower back.