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How Do I Stay Hydrated?

What functions does water perform in the body, what harm can dehydration do, and should I take electrolytes?

With the blazing sun and high temperatures here this week, now is a good time to talk about the immense importance of staying hydrated.

We all know that we must drink a fair amount of water each day, and we also know that we probably do not drink enough water. Water is not often seen as a “nutrient” because it does not offer our bodies any energy; however, it is one of the most crucial nutrients because we can only live about 3 days without it.

Other than the fact that our bodies are roughly 60% water, there are many other important functions that water performs. The one that most people are aware of is the fact that water makes you pee. About 90% of your blood plasma is water which is important for the filtering process that occurs in the kidneys. Sufficient water intake is important for removing wastes out of your body through the kidneys into the urine or through bowel movements.

Another important function of water is temperature regulation. We all know that when our bodies get warm, we sweat. Sweat is produced by glands in the skin and is composed of mostly water, small amounts of various mineral salts (electrolytes) and other chemicals like ammonia and urea. The sweat vaporizes on the skin’s surface, cooling the body down. Similarly, when the body is overheated, the heat gets transferred to the blood which gets taken to the blood vessels under the surface of the skin where the heat can be transferred to the air.

You might have experienced a dehydration headache in the past as well. Even a 1 – 2% loss in body weight due to mild dehydration can result in loss of concentration and other cognitive symptoms such as headaches or short-term memory issues. The brain needs hydrated blood in order to deliver oxygen and other nutrients that are essential to its optimal functioning. Therefore, adequate hydration is essential for brain health.

A few other important functions that water performs are blood pressure regulation and heart health, transportation of nutrients, oxygen, proteins, hormones, etc. in the body, digestive health, and lubrication for muscles and joints. 

Once you become dehydrated, your body begins to lose its ability to tolerate the heat stress. Therefore, it is important to stay on top of hydration especially when you are spending long periods of time in the heat, performing intense exercise, or in an area of higher elevation.

What’s the way to hydrate yourself, especially when dehydrated?

One of the signals our body has to tell us we are dehydrated is thirst. We’ve all been in the situation where we are hot and dying of thirst, and we finally get the ice cold water bottle and chug it all down in 3 seconds. However, this often results in the water getting quickly excreted in the urine instead of staying in the body to do its jobs.
There is not a standard recommendation of water for everyone because our needs change based on variables such as the weather, activity level, the presence of a virus, etc. You should be able to tell whether or not you are hydrated though.

Here are some tips for good hydration:
– Drink small amounts of water throughout the entire day instead of large amounts at a time
– Consume foods with more water in them such as fresh fruits and vegetables (dehydrated fruits and vegetables have lost most of their water content), soups, smoothies, etc.
– Carry around a glass or stainless steel water bottle during the day so you don’t forget to drink water (avoid plastic if you can as chemicals from the plastic can leech into your water- especially with acidic beverages)
– Add a slice of lemon, lime, or other types of garnishes (strawberries, basil, oranges, etc.) to improve the taste of the water
– Drink an entire glass of water when you first wake up in the morning and before you go to bed

What are electrolytes and should I take extra electrolytes?

Electrolytes are minerals in the body that have an electric charge. We need these minerals in our bodies because they help maintain our body’s pH, allow nerves, muscles, heart and brain tissue to function properly, and move nutrients into and wastes out of the cells. Parts of the water molecule have a partial charge and therefore cause it to be attracted to things with a charge like electrolytes. Therefore, the presence of glucose and electrolytes in a water solution (like in a gatorade or another sports drink) help to further increase water absorption in the GI tract. When we sweat, we lose a small amount of these essential minerals. This is the idea behind sports hydration drinks. If you are only sweating a normal amount, you are likely replenishing those electrolytes with your normal food (sodium from salt, and potassium from bananas, potatoes, cantaloupe, etc.).

However, if you are losing larger amounts of these minerals (during strenuous exercise, or with vomit or diarrhea), then you probably do need to consume additional electrolytes when rehydrating. Make sure to check with your doctor before supplementing with electrolytes as it is possible to consume too many electrolytes and your body likes to keep an equilibrium to maintain proper functioning. 

In most situations, all you need to do to stay hydrated is drink plenty of water and be aware of when you may need to consume more electrolytes. 

Visit lifestream.janeapp.com to schedule an appointment with one of our doctors today!

Sources:
https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fhealthywater%2Fdrinking%2Fnutrition%2Findex.html
https://www.ncbi.nlm.nih.gov/books/NBK279392/
https://www.ncbi.nlm.nih.gov/books/NBK507838/
https://pubmed.ncbi.nlm.nih.gov/9694412/
https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/
https://cdhf.ca/en/the-importance-of-staying-hydrated-general-hydration-and-virus-recovery/
https://www.wku.edu/news/articles/index.php?view=article&articleid=2330
https://www.physiology.org/publications/news/the-physiologist-magazine/2021/july/the-science-of-hydration?SSO=Y
https://www.ncbi.nlm.nih.gov/books/NBK231118/
https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not/

Seasonal Allergies

What causes my seasonal allergies and what can I do to suppress the symptoms?

Many people suffer with seasonal or year-around allergies and know the all-too-familiar feeling of the tightness in your chest, the itchiness around your eyes, and the constant stuffy nose. Many people I’ve talked to have said that their allergies have been worse this season. What causes seasonal allergies and is there a way that you can support your body and suppress the allergic reaction?

With any sort of allergy- pollen, food, medications, etc. – the body has the same reaction. Our body’s immune system is designed to recognize foreign substances known as antigens that it recognizes as potentially harmful. It then launches an attack on that substance by releasing a series of chemicals that result in the symptoms associated with a sickness (fever, cold symptoms, etc.). This is good when we encounter viruses and bacteria that are not welcome. However, when the immune cells in our body mistakingly identify a normal substance as a harmful, foreign invader, it launches an attack when the substance itself may not be harmful. An allergy is an overactive immune response to a substance that it determines is harmful but is not to the normal person. 

If you suffer from seasonal allergies, it is likely due to the pollen released from trees, grasses, and weeds. There are a number of things you can do like monitor pollen counts or avoid going outside or being near plants you know you’re allergic to in order to control symptoms. For mild allergies, doctors will often prescribe antihistamines or nasal decongestants to manage symptoms. In more severe cases, your doctor may give you a stronger medication or give you shots to reduce the severity of the reaction.

What can you do to support your body and improve its immune reaction?

There are a number of nutrients (not limited to the ones listed below) that are essential in a properly functioning immune system. Supporting your body’s own immune system might help to lessen the reactivity that you might be experiencing.

– Vitamin D: Vitamin D plays an important role in many body functions including the immune system. Vitamin D helps to prohibit the action of pro-inflammatory chemicals that are key players in allergic reactions. 
– Vitamin C: While vitamin C is known for its role in the immune system, studies are showing that vitamin C may help reduce symptoms of allergies: decreasing oxidative stress, inflammation, and slowing the release of histamines. 
– Omega 3’s: It’s not surprising that omega 3 fatty acids make this list as we have talked before about their anti-inflammatory properties. However, omega-3’s have also been shown to decrease the risk of seasonal allergies. 
– Vitamin E: Vitamin E also has anti-inflammatory properties, and has been shown to help suppress overactive immune responses. 

While there are other supplements that are showing promising results for treating and managing allergies, starting with making sure your diet is providing adequate nutrients to supports its systems is always a good place to start. 

Visit www.lifestreamclinics.com to schedule an appointment with one of our doctors today! 

Sources:
https://www.ncbi.nlm.nih.gov/books/NBK27098/#:~:text=Antigen%20recognition%20by%20B%20cells,together%20in%20the%20folded%20protein.
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/allergies
https://www.nhsinform.scot/illnesses-and-conditions/ears-nose-and-throat/allergic-rhinitis
https://magazine.medlineplus.gov/article/what-triggers-seasonal-allergies
https://aafa.org/allergies/types-of-allergies/pollen-allergy/
https://www.bvhealthsystem.org/expert-health-articles/seasonal-allergies-a-month-by-month-guide
https://fullscript.com/blog/supplements-for-allergies
https://pubmed.ncbi.nlm.nih.gov/17035339/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4154631/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6136002/
https://www.nature.com/articles/1602213
https://nutritionguide.pcrm.org/nutritionguide/view/Nutrition_Guide_for_Clinicians/1342070/all/Allergic_Rhinitis_and_Rhinosinusitis
https://erj.ersjournals.com/content/22/5/772.long

Heavy Metal Toxicity

What are “heavy metals” and why does everyone want to detoxify them?

Heavy metals are naturally occurring metallic elements that are “heavy” because they have a larger atomic weight and density compared to water. There are some heavy metals such as copper, zinc, and iron that are essential for human health in the correct amounts but can be toxic when consumed in larger amounts. Other heavy metals such as lead, mercury, and arsenic are highly toxic and poisonous even in trace amounts. These metals are considered poisonous, carcinogenic (cancer-causing), and can cause serious health issues in humans and in plants.

Most of our exposure to excess heavy metals comes from environmental exposure (usually by direct contact or inhalation) as a result from human and naturally-occurring activities such as mining, industrial production, metal corrosion, soil erosion, volcanic eruptions, etc. In additional to environmental exposures, we are also exposed to these metals through our water, food, commercial products.
Heavy metals are being increasingly used because of industrialization and therefore our environmental exposure has been steadily increasing. While heavy metal exposure is regulated in foods and medicine to fit under the daily dosage limit, these foods and medicines are not our only exposure to these metals. There are efforts to decrease and eliminate exposure in the wastewater treatment facilities; however, environmental exposure remains.

How do they cause harm?

As they are metals, they have electrical conductivity and are willing to lose their electrons which produces cations that become free radicals and can cause damage by interacting with and changing proteins, DNA, and other cells in the body. Refer back to our post on oxidative stress (link) to see what harm this can cause. These metals are also able to easily bind with certain molecules like proteins, DNA, and enzymes in our body and disrupt their function.

Essentially, these metals can cause oxidative stress and damage, disrupt proteins structure and function, disrupt DNA synthesis and repair, suppress antioxidants, cause cell damage and death, etc. All of these things can cause issues in the body such as neurotoxicity and neuropsychiatric diseases, anemia, infertility, metabolic abnormalities, immune system dysfunction, osteoporosis, and affect the function of major organs such as the brain, lungs, kidney, liver, etc.

How can I decrease my exposure and promote heavy metal detoxification?

The absorption of heavy metals has in part to do with the conditions of the gut microbiome. When there is bacterial imbalance in the gut, the permeability of the lining of the gut often suffers which can increase the absorption of the heavy metals being consumed instead of excreted.
Additionally, the overall nutritional status of a person greatly affects the observed toxicity in a particular individual. Therefore, paying special attention to getting adequate iron, calcium, and zinc is important as well as consuming adequate amounts of all nutrients in order to optimize your body’s inherent detoxification systems.
To decrease your exposure, you can avoid certain foods that are common culprits for higher levels of heavy metals such as farmed fish (especially from another country that is less regulated), dairy with hormones, non-organic foods which can expose you to other chemicals as well, and other foods such as alcohol that can put extra load on your liver.
You can also incorporate certain foods to help support your body’s detoxification systems and may help in detoxifying heavy metals. These foods would be cruciferous vegetables (broccoli sprouts, Brussel sprouts, etc.), sulfur-containing vegetables (garlic and onions), and fiber-rich fruits and grains. Chlorella (a type of green algae) and activated charcoal (particularly of coconut shells) are both known to help bind heavy metals to increase detoxification. Make sure to drink adequate amounts of water when attempting any sort of detoxification. However, make sure you first talk to your doctor before adding a supplement into your diet.
Schedule an appointment with one of our doctor’s today at www.lifestreamclinics.com!

Are Artificial Dyes Harmful to Me?

Do artificial dyes cause any harm and should they be avoided?

As “natural” products have gained more popularity in the last several years, we have started to see more and more claims on the outside of products like “non-GMO”, “no artificial ingredients”, or “no artificial dyes”.

Artificial food dye consumption has increased 400% in the last 50 years. We are only now beginning to see some of the long-term effects of regularly consuming food additives, especially in children who are more likely to eat brightly colored foods with food dyes.

What food dyes are common in the US and which ones should be avoided?

The FDA has approved 9 different artificial dyes for food and beverage use; however, Red No. 40, Yellow No. 5, and Yellow No. 6 are most common in the US. The European Union has stricter regulations that require certain dyes and food additives to have warning labels on the food products. What warnings are on there?

Most of the research that has been done has been in regard to the effect on activity, attention, and behavior in children. 

In the current scientific literature, there is a supported correlation between artificial dye consumption and adverse behavioral outcomes in children, especially in a specific subset of the population. More and more studies are being conducted to figure out the mechanism by which these artificial dyes could cause problems. Blue No. 1 is able to cross the blood brain barrier, which could be a possible mechanism of altering brain activity. Additionally, food dyes have the ability to alter the concentrations of certain trace elements in the body which are important for brain function. Yellow No. 5 has been shown to cause inflammation in the stomach. 

The problem is that while it is required by law for all dyes to be included in the ingredient list on the nutrition label, it is not required to include the amount in the product. Therefore, the knowledge about the actual amount of exposure we’re getting is unknown. An acceptable daily intake (ADI) was established by the FDA; however, the standards were established decades ago and not with the effect of behavior problems in children in mind. These standards have not been changed since then even though the standards were lowered by the WHO and the European Food Safety Authority (EFSA). Regulations are set by the FDA for the maximum amount of an additive allowed in a food product, and they are supposed to test domestic and imported goods for compliance to these standards; however, how often that actually happens is questionable. 

Additionally, these food dyes are used so widely and in products that the consumer may not be aware of like fruits and vegetables, fruit juices, soft drinks, flavored yogurts, hydration powders, baked goods, sausage casings, processed fruits and vegetables, chips and much more. These additives are also in products the consumer may be aware of like candy, frostings, breakfast cereals, puddings, processed snacks, etc. 

While there seems to be a correlation between food dye consumption and adverse behavior in children, there is no evidence to say that artificial dye consumption is the cause of attention and behavior issues. 

It is always good though to be aware of what is in the food that you are consuming. Take some time to look at the nutrition labels of the foods in your pantry. You may be surprised to figure out how many things you eat on a daily basis have food dyes in them.

Sources:
https://www.canr.msu.edu/news/101-series-food-dye#:~:text=The%20EFSA%20has%2039%20approved,Allura%20Red)%2C%20Yellow%20No.
https://www.advisory.com/daily-briefing/2019/01/03/banned-foods
https://oehha.ca.gov/risk-assessment/press-release/report-links-synthetic-food-dyes-hyperactivity-and-other
https://oehha.ca.gov/media/downloads/risk-assessment/report/healthefftsassess041621.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9573786/
https://academic.oup.com/nutritionreviews/article/71/5/268/2460188?login=false
https://www.sciencedirect.com/science/article/pii/S0889157522002678
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9052604/#:~:text=The%20OEHHA%20report%20reviewed%20all,based%20on%20general%20toxicology%20studies.
https://pubmed.ncbi.nlm.nih.gov/32116139/
https://www.fda.gov/food/food-additives-petitions/color-additives-questions-and-answers-consumers
https://www.ksre.k-state.edu/humannutrition/nutrition-topics/eatingwell-budget/meals-documents/IdentifyingFoodsThatContainSyntheticFoodDyes.pdf

Why do Headaches/ Migraines Hurt So Bad?

What causes headaches/ migraines and why do they hurt so bad?

This really is the million dollar question. June is National Migraine and Headache Awareness month, so we’re going to talk about headaches and migraines. Headaches are a common reason for someone coming into a chiropractic office, or just to the doctor’s office in general. 

First though, we are going to distinguish between a headache and a migraine.

A migraine is a distinct subclass of neurological disorder- a sensory processing disorder. A person experiencing a migraine “episode” often has other sensory symptoms such as visual disturbances, nausea, light and/ or sound sensitivity, and weakness- or even symptoms like digestive issues. Migraines are usually characterized as more of an “attack” lasting for longer periods of time if not treated. Though the cause is less known, the mechanisms by which pain is caused is pretty similar and usually involves some sort of hyperactive or hypersensitive component which can exacerbate or prolong symptoms. 
 
Headaches usually have more of a known cause than migraines and occur when the pain-sensitive areas of the brain are activated. Headaches are classified into types based on their cause such as tension, allergy, caffeine, etc. They are usually characterized as more of a symptom with pain somewhere on the head being the pain complaint. Pain can be mild or debilitating, and can also accompany other symptoms like nausea or light/ noise sensitivity. 

It might surprise you to figure out that brain tissue itself cannot feel pain. The pain is caused by pain-sensitive nerve endings in the body that react to certain stimuli or triggers (like muscles in your head or neck, nerves or blood vessels surrounding, brain chemical activity, certain foods, medications, etc). The trigeminal nerve (the 5th cranial nerve) is the largest of the cranial nerves and provides sensory information from the head and neck like pain, temperature, and touch to the brain. It has three branches that send nerve signals to the thalamus which is the part of the brain that receives these signals, processes them, and sends the information to other areas of the brain to become aware of the pain, manage emotional responses, and create other responses like nausea, vomiting, and other neurologic symptoms. 

When you or someone you love suffers from recurring migraines and/ or headaches, you can often feel very powerless in helping them. Since the causes of headaches and migraines, and therefore the best treatment for their specific kind of headache/ migraine are often hard to pinpoint, I am going to give you some ideas for things you can do to help improve things that typically worsen or stimulate headaches:

– Eat 3-5 meals daily at regular times: Having a low blood sugar or skipping meals can be a trigger, so try to eat at least 3 full meals a day with proteins, carbs, and fats and mix in healthy snacks to keep you going
– Monitor your intake of beverages: Dehydration is a common trigger. Additionally, alcohol and caffeine (or lack of) can also be triggers
– Food as a trigger: foods such as chocolate, aged cheeses, fermented goods, artificial sweeteners, or processed/ cured meats can be triggers, so it is a good idea to keep a food journal to rule out a particular food or drink as the cause
– Avoid environments with loud or sudden noises, bright lights, or strong odors as they can also be triggers
– Incorporate regular stress-reducing activities such as stretching/ yoga, exercise, or breathing exercises to help manage stress, depression, anxiety, etc. 
– Establish a regular sleeping pattern so that you go to bed at the same time and wake up at the same time. Getting too much or too little sleep can be a trigger

All of this being said, there are still things out of your control that can be triggers such as medications, weather changes, hormonal changes and much more. Therefore, it is a good idea to establish a good foundation by eating a healthy diet, getting regular exercise as tolerable, drinking plenty of water, and getting a good amount of sleep. Reach out to your doctor and ask about lifestyle changes that can help you manage your migraines and/ or headaches.

Sources:
“Brain Health Palm Beach” Facebook page
https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/november/migraines-vs-headaches
https://www.mayoclinic.org/symptoms/headache/basics/causes/sym-20050800#:~:text=Chemical%20activity%20in%20your%20brain,a%20role%20in%20primary%20headaches.
https://www.ninds.nih.gov/health-information/disorders/headache
https://www.ninds.nih.gov/health-information/disorders/migraine
https://headaches.org/?gclid=CjwKCAjwyqWkBhBMEiwAp2yUFo6oT6V1ikzC9KQTBRiZ654kOnejTg7OqznndHZU84XSBdBl0S9oHhoCUfsQAvD_BwE
https://www.migrainedisorders.org/migraine-disorders/migraine-causes/#:~:text=Dysfunction%20of%20the%20Nervous%20System%20Can%20Cause%20Migraine&text=It%20overreacts%20to%20stimuli%20causing,that%20attaches%20to%20special%20sensors.
https://www.ncbi.nlm.nih.gov/books/NBK482283/#:~:text=The%20trigeminal%20nerve%20is%20the,and%20mandibular%20(V3)%20nerves.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3349479/#:~:text=The%20thalamus%20is%20one%20of,various%20parts%20of%20the%20cortex.

What’s the big deal about “clean” products?

Why should I use “clean” products? What are “clean products” and how can I recognize them?

“Clean” has become a buzz word. This can often be confused for a product that is “green” or friendly to the environment. However, when I am referencing a “clean” product, I am talking about a product that is non-toxic and free from substances that can cause harm to the human body. Products that are “clean” often have claims that say they are “free from parabens, sulfates, nitrites, phthalates, etc.” Other words often written on these products are “all natural” or “non-toxic”.

What is so harmful about these ingredients and why should I avoid them?
A lot of these chemicals are also known as endocrine disruptors because they can disrupt normal endocrine (or hormonal) processes in the body and are linked to various problems in the reproductive, immune, neurologic body systems. These compounds are able to bind to various receptors in the body and compete with our natural hormones in the body and disrupt the purpose for which the hormones are supposed to accomplish. These chemicals can disrupt various endocrine systems such as the thyroid, adrenals, pancreas, reproductive organs, etc. and are also linked with obesity and type 2 diabetes. Additionally, many of these compounds are fat-soluble and can accumulate in the fatty tissues in the body.

It is difficult to examine the true effects of these chemicals over the lifetime. Individuals today are being exposed to far more chemicals that our grandparents were though. A lot of these chemicals can affect important hormonal processes that are essential for growth and development. The FDA has named certain chemicals “safe” because of specific scientific studies; however, these studies only deem these chemicals safe in certain concentrations. There does not seem to be much research out there on how these chemicals in combination affect the human body.

We are not only subjecting our bodies to one chemical at one time. We are exposed to tons of chemicals every single day. This is where toxic overload can happen. This is when our bodies start having trouble detoxing chemicals or toxins in our body because of how many there are, and so they begin to accumulate and can cause issues. The body then has to work harder to do what it’s supposed to do. This is especially impactful for children as they may ingest the same amount of contaminants as an adult but they have a much smaller body so the concentration is higher compared to an adult. Additionally, their bodies are growing and developing and so these chemicals can interrupt those processes. While there is not a lot of research out there on this specific topic, we are starting to see the negative impacts of these effects.

Here are some ingredients in products that research is showing can be problematic:
– BPA: This chemical is often used in plastic products, reusable food and beverage containers, reusable water bottles, etc. BPA can affect brain development and reproductive health, and is associated with several cancers.
– Phthalates: Phthalates are often used in supplements, medications, food and beverage packaging, cosmetics, and personal care products. Phthalates can affect reproductive and thyroid systems and are associated with increasing insulin sensitivity and higher cholesterol.
– Parabens: Parabens are often found in personal care products, foods, and medications. They have been associated with infertility and other reproductive issues.
– Dioxins: Dioxins are not considered to be safe at any level. Dioxins are most prominently seen where plastic products are recycled. Child mouthing toys made from recycled plastic can be as source of this toxin.

Here are some simple replacements that you can make to help remove extra chemicals from your life and the lives of your loved ones:
– Replace your plastic products with glass: This can be a slow change, but slowly replacing your plastic products- especially ones that come in contact with food or drink- can eliminate exposure to several chemicals. 
– Make your own cleaning products: Store your homemade cleaning products in glass containers using ingredients that you know and trust. There are a ton of good recipes online!
– Buy organic produce: Organic produce can be expensive so picking and choosing the ones on the “Dirty Dozen” list will be most beneficial. Insecticides have been linked with neurotoxicity and depressive disorders.
– Switch out your personal care products: One by one, switch out your personal health products with products that don’t have these ingredients above. Doing this one by one and waiting for about a week before introducing a new product ensures that you won’t have any adverse reactions. *

*Another important consideration is the fact that these cleaner products often have ingredients that are more allergenic and that have higher rates of dermatitis, a type of skin reaction. 

Feel free to reach out to one of our providers for guidance or with questions!

Sources:
https://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm#:~:text=Endocrine%20disruptors%20are%20found%20in,break%2Ddown%20in%20the%20environment.
https://www.ewg.org/what-are-parabens#:~:text=The%20concern%20with%20these%20chemicals,can%20also%20cause%20skin%20irritation.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9145289/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10049097/
https://www.endocrine.org/topics/edc/what-edcs-are/common-edcs
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712864/
https://pubmed.ncbi.nlm.nih.gov/36774123/
https://pubmed.ncbi.nlm.nih.gov/31792807/
https://www.bcpp.org/resource/parabens/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8834979/
https://www.atsdr.cdc.gov/csem/nitrate-nitrite/health_effects.html
https://jamanetwork.com/journals/jama/article-abstract/2797889

Protecting your Skin

It is that time of year again… SUMMER! Warm sun, barbecues, long days at the pool.

Sunshine is very important for our health and well-being. It’s important for waking us up in the morning, lifting our mood, giving us vitamin D, and much more. However, many of us know that too much sun is unhealthy for our bodies. UV rays from the sun are considered a carcinogen, or a cancer-causing agent. Although it also performs beneficial functions, when the skin is exposed to excess UV rays, it can alter the growth and appearance of the skin, decreasing its elasticity, and causing DNA damage which can eventually cause cancer. 

The skin is considered the largest organ in the body, accounting for approximately 16% of your body’s mass. It is also more important than most people give it credit for. It is our number one immune defense. Intact, healthy skin keeps out unwanted organisms from entering. It also plays a part in temperature regulation and helps to prevent dehydration. 

It can be so inconvenient to protect your skin in the summer time, especially if you’re not prone to burning. However, even though you’re not burning, that doesn’t mean that you’re not damaging your skin. Therefore, it is very important to continue taking steps to protect your skin as you age so that it can continue to perform its functions optimally and so that you can prevent skin cancer from developing. 

Here are some tips for protecting your skin and keeping it healthy:
– Limit your exposure: especially during the hours with the highest UV (usually between 10 am- 2 pm) and wear clothing and hats to protect your skin.
– Wear sunscreen: Refer back to our post about clean products (link) to help you choose a cleaner sunscreen without damaging chemicals. Also make sure you’re applying sunscreen in sensitive areas like the top of your ears, your scalp, and your lips which are often forgotten. And REAPPLY!
– Reflective surfaces such as water, cement, and sand can still reflect back UV rays even while in the shade. Being near these surfaces can also increase the risk of sunburn.
– Certain medications can increase the skin’s sensitivity to UV rays, so make sure you’re taking extra precautions.
– Wear sunglasses with UV protection: UV rays can cause damage to the eyes as well, so make sure you’re wearing eye protection when you are outside. 

Sources:
https://newsinhealth.nih.gov/2014/07/sun-skin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3709783/
https://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm#:~:text=Most%20skin%20cancers%20are%20caused,not%20just%20during%20the%20summer.
https://www.niams.nih.gov/health-topics/kids/healthy-skin#:~:text=Your%20skin%20is%20the%20organ,heat%2C%20cold%2C%20and%20pain.
https://www.ncbi.nlm.nih.gov/books/NBK279255/
https://www.hopkinsmedicine.org/health/wellness-and-prevention/sun-safety
https://kidshealth.org/en/parents/sun-safety.html
https://www.fda.gov/consumers/consumer-updates/tips-stay-safe-sun-sunscreen-sunglasses

Exercise and Heart Health

Welcome to the last installment of our exercise series. Exercise and heart health.

We are closing out our exercise series on one of the benefits that people often think about which is cardiovascular health. However, usually the extent of the benefits of “cardio” that people are aware of are limited to keeping the heart muscle healthy. However, exercise has also been shown to improve other factors such as blood cholesterol and risk for heart disease.

Let’s focus first though on how keeping the heart muscle healthy and strong is beneficial for your health. Physical activity, especially in the form of aerobic activities such as running, swimming, etc., helps increase the body’s ability to consume more oxygen, improve the pumping of blood throughout the body which increases oxygen levels, and improves the body’s utilization of the oxygen once it gets there. Oxygen is a very important currency in the body. Without oxygen, the body cannot create the energy that it needs to function properly. Lack of exercise has been associated with inefficient oxygen utilization in body tissues as well as reduced blood flow. Furthermore, maximum blood flow in the body seems to be dependent on age and physical activity. Maximum blood flow is desirable so that you can get blood to all of your body’s tissues so that oxygen can be delivered and waste products cleaned up. This allows us to be able to do our daily activities with less fatigue, effort, and pain than should be expected.

Secondly, exercise helps to improve your blood cholesterol profile. A combination of healthy foods (low in saturated and trans fat and high in omega-3’s and fiber) and exercise can make a big difference in decreasing your risk for heart disease. We are going to focus on the physical activity aspect though. For a quick refresher, remember that LDL is the “bad” cholesterol because it deposits lipids in your blood vessels which increases your risk for heart disease. HDL is the “good” cholesterol because it picks up cholesterol from your blood vessels and takes it back to the liver.
There are several proposed reasons by which we see an overall improvement of blood cholesterol in individuals who complete regular aerobic exercise. The first reason is an increased consumption of the lipids in the blood for energy. Another reason is an increase in an enzyme called lipoprotein lipase (LPL) which takes triglycerides out of the blood to be used in the cell or stored or used for energy.

Here are some tips for incorporating exercises into your life to improve heart health:
– High-impact aerobic exercise: running, walking, tennis, or other sports are great forms of exercise to get your heart rate up and get those benefits from cardio. 
– Low-impact aerobic exercise: swimming and biking are great forms of exercise that provide less impact on your bones and joints, and can cause less injuries while still giving you the same benefits.
– Strength training: using free weights, resistance bands, or just your body with exercises such as squats, push-ups, planks, etc. helps to increase muscle strength, reduce excess fat, and also contributes to improving blood cholesterol.

All this being said, there are some factors relating to risk for heart disease that are uncontrollable such as genetics or your age. You could do all the right things and still find yourself with cardiovascular issues in the future. Still, you can only do what you can with what you know now. You might think that it’s too late to try and make changes like these in your life, but it’s not! Decide today to make a change! Make sure to talk to your doctor before making a change though! 

Sources:
https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits#:~:text=When%20done%20regularly%2C%20moderate%2D%20and,levels%20in%20your%20blood%20rise.
https://www.ahajournals.org/doi/full/10.1161/01.CIR.0000048890.59383.8D
https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000866
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6379287/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC150384/
https://lipidworld.biomedcentral.com/articles/10.1186/s12944-017-0515-5
https://www.ncbi.nlm.nih.gov/books/NBK537040/
https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health
https://health.clevelandclinic.org/does-exercise-lower-cholesterol/
https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits#:~:text=Cycling%20is%3A,high%20levels%20of%20physical%20skill.
https://www.nhlbi.nih.gov/health/heart-healthy-living/risks#:~:text=Risk%20factors%20for%20heart%20disease&text=Some%20risk%20factors%20cannot%20be,steps%20for%20your%20heart%20health.

What does the “functional” in “functional neurology” mean?

Functional medicine is “a systems biology–based approach that focuses on identifying and addressing the root cause of disease”. Unlike most traditional medicine, it is individualized to each patient and contrary to popular belief, is based in science. Attempting to address the roots of the disease and not just patching up the symptoms, functional medicine addresses the underlying causes to promote overall well-being. Traditional medicine waits until something is “broken” and looks at pathology, or the study of disease. A functional approach looks to the process that eventually leads to pathology or something “breaking.”

Functional neurology was founded by Frederick Robert Carrick, the founder of the Carrick Institute. According to the Carrick Institute website, “Functional neurology is a health care specialty and a field of study that focuses on assessing and quantifying neurological activity and utilizes sensory, motor, and cognitive evoked potentials, and in some cases, nutrients and pharmacotherapy, to promote normalization and optimization of neurological function.” Functional neurology also pulls on some of the themes of functional medicine as it systematically looks at neurologic activity to correct and optimize neurologic function to promote well-being in the brain and the body. 

As a clinic utilizing functional medicine principles, we believe that establishing a foundation of health by eating a healthy diet and exercising and by creating an individualized treatment plan is important for the prevention and even treatment of disease. 

Visit www.lifestreamclinics.com to schedule an appointment with one of our doctor’s today for a in-depth neurological exam!

Sources:
https://www.ifm.org/functional-medicine/what-is-functional-medicine/
https://www.ifm.org/functional-medicine/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413643/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6986008/

Exercise and Bone Health

How can exercise improve my bone health and help be age better?

One of the hallmarks of aging is decreasing bone density. You reach your peak bone density around the age of 30, and it decreases a certain amount every year after that. Our bones are always going through a renewal process involving removing old bone cells and regenerating new ones. Both of these processes are going on at the same time, but as you age, the process of regenerating bone decreases resulting in an overall decrease in bone density instead of maintaining or increasing bone density. The cells that regenerate bone make collagen and other non-collagen proteins. The collagen is what provides bone its strength and resistance to deformation. There are also changes in the structure of the collagen in the bone as we age that lead to increased stiffness and brittleness. Lots of other factors such as genetics, hormones, peak bone mass earlier in life, drugs or medication use, other medical conditions, nutrition, and yes, even physical activity can impact bone mass.

We all know that our bones get more brittle and are more likely to fracture as we get older which is why so many people shy away from physical activity as they get older because they don’t want to hurt themselves.

The question is, how do you prevent further excessive loss in bone mass as you age?

You can’t control all of these factors leading to where you are now, but you can do something moving forward!

Exercise is a great way to help increase bone density as you age. Certain kinds of exercise can help to stimulate the generation of new bone cells. Bone responds to something called “mechanical loading” (which is muscle contraction or bearing weight) by increasing bone formation. The increase in bone formation is proportionate to the amount of mechanical loading or strain put on the bone. Furthermore, including rest periods in-between the periods of time where strain is present (more of a dynamic workout situation) increases the bone formation even more. Exercises that induce strain that is unlike normal strain put on the bone (think multidirectional jumping or versus walking or running) induces the formation of bone. Another reminder, like all processes in the body, certain nutrients are necessary for optimal function. Therefore, adequate protein, calcium, and vitamin D is necessary to experience the full benefits of exercise for bone health. Furthermore, hormonal status and function is important to maintain good bone health. 

Here are some tips for maintaining bone health as you age:
– Maintain a healthy body weight: a body weight that is too high or too low can negatively impact bone health. Many don’t think about low body weight but that can negatively impact bone health as much as a higher body weight.
– Eat a healthy diet with adequate protein, calcium, and vitamin D. An adequate vitamin D status is required for optimum absorption of calcium in the gut, so it doesn’t hurt to eat both at the same time.
– Incorporate light weight-bearing aerobic activity: jumping, tennis, volleyball, hiking, etc. Remember to always start light and slowly increase.
– Incorporate light weight-bearing resistance training: Grab some small weights or use your body weight and do various exercises to increase your muscle strength and stability. Remember to always start light and slowly increase.
          – Here is a website with some great exercises for increasing strength while maintaining stability:

            https://americanbonehealth.org/exercises/
– Mix up your movement: Like we discussed above, dynamic exercise is best for increasing bone density. Create a workout plan with your doctors that changes up the types of exercises you are performing.

Remember to always talk to your doctor if you have or are at risk for a bone-related disease, are at risk for falling or fractures. It is always a good idea to run ideas past your doctor before trying to implement your own workout or diet plan.

Sources:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3383520/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4402109/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5467150/#:~:text=At%20the%20apical%20surface%2C%20osteoblasts,proteins%2C%20including%20osteocalcin%20and%20osteopontin.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991386/
https://pubmed.ncbi.nlm.nih.gov/15984409/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179512/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323511/
https://pubmed.ncbi.nlm.nih.gov/16680498/
https://www.osmifw.com/sports-medicine/bone-density-and-weight-bearing-exercise/

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