Topic of the Week: The Blue Zones: Exploring Longevity

Longevity, the length or duration of human lives, is an intriguing topic that has been studied by numerous researchers. Many methods or strategies have been proposed to increase the average human lifespan, but finding concrete evidence of what works and what doesn’t is often challenging. In most cases, notes a study in the Gerontologist, living a longer life is a multidimensional achievement, and it involves you avoiding disease and disability, keeping high levels of physical and cognitive function, and staying engaged in social, leisure, and other productive activities.

The search to understand the secrets of longevity, for many, is more than simply about discovering how to live longer; it is also about how to live a healthier, happier, and more meaningful life. The best way to unlock these secrets, notes adventurer, educator, and author Dan Buettner in his book The Blue Zones: Lessons for Living Longer From People Who Lived the Longest, is to study the regions of the world where people live measurably longer lives.

The Blue Zones
Blue Zone is a term coined by two researchers, Gianni Pes and Michel Poulin, who used it to describe longevity hotspots - regions of the world that produce the greatest concentration of centenarians, or people who have lived 100 years. Having a high concentration of centenarians is an important criterion in achieving Blue Zone status, though these areas (and the groups that inhabit them) also are known to experience fewer diseases that reduce lifespans in other regions of the developed world and enjoy not only more years of life, but more healthy years of life.

Buettner has identified five distinct Blue Zones around the world, including the islands of Okinawa, Japan, mountain villages in Sardinia, Italy, the Nicoya Peninsula in Costa Rica, the island of Icaria, in Greece, and Loma Linda, California. Blue Zone groups, according to Buettner, appear to have the following lifestyle factors in common, even though these groups are separated by thousands of miles: they do not smoke, they place a priority on family, they participate in moderately strenuous physical activity every day, they stay socially connected and engaged, and, though exceptions exist, they consume a diet centered around fruits, vegetables, and whole grains.

Smoking and Longevity
Smoking status is a common thread that binds Blue Zone groups, and not smoking is a lifestyle characteristic shared by Blue Zone groups that helps boost their longevity. Smoking, perhaps not surprisingly, is extremely rare among centenarians. Smokers in any culture live fewer years than nonsmokers, though even longtime smokers can benefit from smoking cessation. According to a 2002 study published in the American Journal of Public Health, quitting smoking as early as possible is important for health reasons and longevity, though smoking cessation at any age confers significant life extensions.

An Emphasis on Family
All Blue Zone groups place great significance on family time and togetherness, and they put family ahead of their other problems or concerns. Buettner states that being part of a thriving family unit can add six years to your life expectancy, and that other family-related factors that nurture longevity include spending a significant amount of time with your children, engaging in a loving, monogamous relationship, and keeping your aging parents close by. Close contact with older family members or community elders is an important variable in the longevity equation in Blue Zone groups.

Regular Physical Activity
Moderately strenuous physical activity is an intimate part of daily life in Blue Zone groups. Walking, gardening, tending herds, and other manual tasks are built into the daily schedule, keeping many Blue Zone individuals in a state of near-constant movement or motion. Increased physical activity levels are essential in boosting longevity, though researchers sometimes disagree on the intensity with which this exercise should be performed. A study published in the American Journal of Epidemiology suggests that moderate intensity activities are somewhat beneficial in reducing mortality rates, though the researchers note that vigorous activity may be even more beneficial.

Social Connectedness
Social connectedness, or a sense of belonging in a community, helps Blue Zone group members in times of crisis or distress. Many Blue Zone individuals are surrounded their entire lives by a close group of friends who support them during their times of greatest physical, emotional, and inancial need. Benefits of this permanent support network include reduced anxiety during stressful life events, a sense of belonging and purpose in the world, and, according to Buettner, a decreased likelihood of heart disease and depression.

A Healthy Diet
Blue Zone diets are largely plantbased and include plenty of nuts, beans, greens (green plants), and whole grains. Some Blue Zone diets also include a small amount of meat or fish as well as cheese and red wine. Blue Zone members’ increased consumption of vegetables and unprocessed foods provides them with natural antioxidants and other nutrients that may help prevent chronic disease.

Disclaimer: Information contained in The Wellness ExpressTM 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 © - The Wellness ExpressTM

Exercise of the Week: Cobra Pose – Spinal Extension

Difficulty: Easy - moderate

Start: Place a mat on the floor. Position your body as shown in Image #1, with spine in a neutral position.

Exercise: Try to move spine into a fully extended position. Concentrate on lowering hips right to the floor, relaxing the muscles of spine. Support upper body with your arms straight. Bring chin up toward the ceiling. Hold for 15-60 seconds. Return to neutral position and rest for 15 seconds. Repeat 5X.

Quote of the Week

Quote of the Week: “Remember that no time spent with your children is ever wasted “- H. Jackson Brown

Quote of the Week

Quote of the Week: “Much of your pain is the bitter potion by which the physician within you heals your sick self. “- Kahlil Gibran

Exercise of the Week

Topic of the Week: Low Back Pain – Your #1 Reason to see a Chiropractor

For over a hundred years, people have been seeking chiropractors to help them with their backs. Of all the reasons to see a chiropractor, the most common is for lower back pain. It is no wonder: recent estimates show that up to 80% of the North American population will experience disabling back pain at some point in their lives and approximately 31 million are likely to be experiencing back pain as you read this!!

Altogether, there are 24 vertebrae in your spine: 7 cervical, 12 thoracic and 5 lumbar. The sacrum and coccyx are also considered part of your spine, but they comprise the tailbone area that connects the spine to your pelvis.

The spine serves three main functions: 1) structural foundation (it is your body’s back-bone!); 2) functional movements in all directions of your torso; and 3) protection of a very sensitive and important nerve tissue – the spinal cord. In order to perform all three of these crucial functions the spine must be stable, strong, and at the same time, flexible. This is why chiropractic is so important - to help you maintain a healthy balance in all three areas!

Why is the lower back so susceptible to injury?
Of all the vertebrae, the ones in your lower back experience the greatest loads. Like the trunk of a tree, the lumbar spine provides support for the rest of the body whenever it is in an upright position. This is one of the main reasons why the lower back will require your chiropractor’s attention.

Postural Strain:
The lower back curve (lumbar lordosis) sets the spine in the right position and the rest of the spine is designed to follow its lead when in a vertical position. Therefore, whenever conditions in the body threaten proper postural alignment (i.e. excessive weight in the stomach area, ‘slumped’ upper back posture), the powerful lower back muscles will be called upon to correct for these deviations. If they are put under an abnormal amount of stress and strain for an extended period, this will not only negatively affect the muscles themselves (muscle strain and spasm), but can also contribute to a greater likelihood of vertebral subluxations, joint irritation, disc bulges and nerve impingement - all from greater compressive loads put on the lower back.

Disc Herniations:
In between each neighboring vertebra, there are intervertebral discs – soft tissue “cushions” that allow for individual vertebral movement, while at the same time absorbing a large degree of vertical load exerted on the spine. Although they are quite robust in the lumbar spine, these discs are very susceptible to bulge, tear or herniated because of all the variable forces they will experience from day to day. Because of the orientation of the joints in the lower back, the lumbar spine is designed to provide for a great deal of spinal flexion and extension (bending forward and backward).

This is why bending and twisting at the same time is not recommended as it goes against nature’s design and exposes those soft tissue discs to a lot of unnecessary shearing forces. If the integrity of the disc is compromised by these movements, the resulting injury can lead to distortion of the disc itself (disc bulge), plus inflammation, both of which may irritate the nerves as they exit the spine. In addition, if the disc loses its natural shape, this can distort the alignment of the lumbar spine, leading to vertebral subluxations. Chiropractic care has been shown to be very effective at times in the treatment of spinal problems caused by disc herniations.

Vertebral subluxations:
When the individual vertebrae are not aligned and/or functioning properly, this is what a chiropractor refers to as the “vertebral subluxation.” When a vertebra is subluxated, it can lead to abnormal stress and strain on any and all of the pain-sensitive tissues mentioned above. Alignment is the true key to spinal health, and the chiropractic adjustment is the one tool specifically designed to maintain spinal alignment. If you are experiencing any lower back discomfort, the first person you should call is your chiropractor! Chiropractic care is not only beneficial for the short term but regular maintenance care is highly recommended for long-term relief too.

Disclaimer: Information contained in The Wellness ExpressTM 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 © - The Wellness ExpressTM

Exercise of the Week: Extension

Difficulty: Easy

(Consult your chiropractor before doing this or any other exercise.)

Start: Place a mat on floor. Position your body as shown in Image #1, with spine in a neutral position.

Exercise: Try to move spine into a fully extended position. Concentrate on bringing belly button toward floor, relaxing muscles of spine. Bring chin up toward ceiling as well. Hold for 15-30 seconds. Return to neutral position and rest for 15 seconds. Repeat 5-10X.

Topic of the Week: Sports Drinks

Sports drinks are an often helpful way to prevent dehydration and depletion of your body’s carbohydrate reserves during prolonged physical activity, though not all sports drinks are created equal. Many commercial sports drinks contain questionable ingredients that may unfavorably affect your health. It is important to understand the circumstances in which sports drinks can best support your exercise performance and the ingredients that make up commercial sports beverages.

Electrolytes Explained
Electrolytes are ions (and, in some cases, essential minerals) that affect metabolic processes in your body, including the movement of nutrients into your cells and the removal of cellular waste products. Electrolytes help regulate the acid-base balance in your body necessary for normal cellular function. Sweat that you lose during exercise contains numerous electrolytes, including calcium, magnesium, sodium, chloride, and potassium, among others. Significant sweat loss without electrolyte replenishment may lead to severe dehydration.

Effects of Dehydration
Your body sweats during exercise tohelp keep your core temperature constant. The cost of keeping your core temperature at 37 degrees C, however, is fluid and electrolyte loss. Dehydration can occur quickly with physical activity in extreme environments. The physiological effects of dehydration depend on the percentage of body weight you lose as sweat during prolonged exercise. According to a study published in the International Journal of Sports Medicine, you will experience impaired exercise performance after losing as little as 2 percent of your body weight as sweat. A 4 percent body weight loss as sweat significantly reduces your ability to perform muscular work, and sweatrelated body weight losses of 5 and 7 percent cause heat exhaustion and hallucinations, respectively. If you lose 10 percent of your body weight as sweat, you will experience circulatory collapse and heat stroke.

Carbohydrate Depletion
Carbohydrate depletion - the depletion of your muscle and liver glycogen reserves - is another factor to consider with prolonged, endurance-based activities, such as marathon running. Glycogen is the principle form in which glucose is stored in your liver and muscle tissue.Your body reacts to prolonged periods of physical exertion by releasing hormones that convert glycogen to glucose to maintain your blood glucose levels. When you perform exercise that relies more on carbohydrates as a fuel (as opposed to fats) you can maintain a relatively high intensity for about 2 hours. After 2 hours, your muscle and liver glycogen stores are in danger of being depleted. Further exercise will require the consumption of carbohydrate to stave off low blood sugar levels, fatigue and other detrimental effects to your exercise performance. Ingesting carbohydrate during exercise can help you maintain your body’s glycogen levels and provide you with the energy you need to perform your endurance event or activity.

Sports Drink Considerations
Sports drinks, though consumed by many athletes, both recreational and competitive alike, may be most appropriate for individuals participating in vigorous physical activity; that is, a bout of exercise lasting at least 45-60 minutes, during which time you are sweating profusely. Sports drinks may provide little benefit beyond water for individuals participating in low intensity activity for short durations. Consider both the duration and intensity of your activity as well as the climate in which you will be exercising before selecting your sports drink

Common inclusions in many commercial sports drinks, or energy drinks, include caffeine, high-fructose corn syrup, and other added sweeteners. Caffeine, often found in high quantities in these beverages, stimulates your nervous system and actually may improve your endurance performance. One study published in the journal Physician and Sportsmedicine notes that caffeine can increase exercise ventilation and lung function at all workloads in competitive endurance athletes but caffeine may also raise your heart rate and blood pressure. Some people who consume large amounts of caffeine may experience insomnia, irritability, restlessness, headaches, and heart palpitations.

High-fructose corn syrup and other types of added sweeteners are common ingredients in sports drinks, and they present significant health risks. The Mayo Clinic states that consumption of large amounts of any type of added sugar in beverages, including highfructose corn syrup, is linked to weight gain, dental cavities, poor nutrition, and elevated triglyceride levels, which may boost your likelihood of a heart attack.

Consider making your own sports drink to promote both health and performance or using other products readily available in many grocery stores. Coconut water, the clear fluid inside coconuts, is an excellent substitution for conventional sports drinks, as it contains significant amounts of electrolytes, minerals, and antioxidants. A study published in the Journal of Physiological Anthropology and Applied Human Science states that consumption of fresh, young coconut water is appropriate for whole body rehydration after exercise. To make your own sports drink, blend ice and water with one apple, two carrots, two celery sticks, one small parsley bunch, and a handful of mixed greens.

Disclaimer: Information contained in The Wellness ExpressTM 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 © - The Wellness ExpressTM

Topic of the Week: Chiropractic for Mid-Back Pain

When people think of chiropractors, most think of treatments for lower back pain. Low back pain (LBP) is definitely the most common complaint treated by chiropractors, as it affects up to 31 million North Americans at any one time, and up to 80% of the population will experience debilitating low back pain at some point in their lives.


Did you know that mid-back pain is also quite common, and the causes of mid-back symptoms could even exacerbate lower back pain? We define the mid-back as the area of the spine between the shoulder blades, extending down as far as, and including, the upper lumbar spine.

What causes mid-back pain?

Of all potential causes, disc herniations are probably the least likely reason for mid-back pain. Not only are they rarely found in that area on MRI images, but even when present, they are often asymptomatic. One of the reasons is because the mid-back does not have to support as much weight as the lower back does. Plus, the midback has a ribcage attached to it (decreasing its mobility). Without excessive movement in this area, disc bulges are less likely to occur.

Instead, symptoms in this area are more likely to be caused by muscle, nerve or joint irritation. With a number of postural muscles being anchored in the mid-back, any postural deviations (like head held forward or shoulders rounded) can result in stress and strain of these soft tissues. Since postural muscles run vertically, any tension in these muscles will cause compression of the joints in the thoracic spine. If you find yourself with mid-back symptoms related to postural changes, visit your chiropractor – chiropractic adjustments can help take pressure off the joints, plus facilitate proper postural alignment. Once the stress and strain is off your joints, degenerative changes from chronic postural stress can be prevented.

Ribs are another potential source of pain. Every vertebra of the thoracic spine makes a connection with up to four ribs (the first and last vertebrae of the spinal column only attach to two each). Fractured ribs can occur when a person experiences direct trauma to this area – it is an extremely painful condition, and could lead to complications such as a punctured lung. If you suspect your rib is fractured, go to the hospital immediately.

In between each of the ribs, there are intercostal muscles, blood vessels and nerves. Vertebral subluxations in the mid-back can irritate any of these tissues, resulting in pain that can travel along a rib from back to front. The pain can be sharp and sudden, or more achy and constant. If you are experiencing symptoms such as these, be sure to have your chiropractor assess your mid-back for vertebral subluxations.

However, if your mid-back pain is associated with a blister-like skin rash traveling in the same direction as a rib, it may not be a subluxation that’s causing your problem, but could be a virus. Shingles is a condition where the chicken-pox virus (Herpes Zoster) infects one of the intercostal nerves, thereby producing extremely painful and burning sensations in the area of that nerve. Since the skin becomes very sensitive, this condition is difficult to treat manually. You should tell your chiropractor if you notice a skin rash associated with your mid-back pain.

How can mid-back problems cause lower back pain?
One of the main reasons this can occur is because the mid-back is an area where many large, powerful low back muscles attach. One of these is called the iliopsoas. It starts at the top of the leg, and then passes through the pelvis to attach as high up as the lowest thoracic vertebra. If vertebral subluxations are present in the lower thoracic or upper lumbar spine, this can irritate the iliopsoas muscle, causing it to be abnormally tight. Tightness in this muscle can cause a torqueing of the pelvic bones and compression of the sacroiliac (SI) joints leading to lower back and pelvic pain that requires chiropractic treatments too! The main postural muscles of the lower back (erector spinae) attach into the midback vertebrae and ribs as well.

Finally, consider this: the mid-back area is also where the diaphragm connects (the largest, most important breathing muscle). So, if you have mid-back issues, getting chiropractic care could be as important to your health as the very air you breathe!

Disclaimer: Information contained in The Wellness ExpressTM 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 © - The Wellness ExpressTM