Health – Page 2 – Lifestream Clinic

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/

Healthy Barbecuing

It’s that time of year again. Summer time. The sun is blazing and the kids are splashing through the sprinkler. Grilling a nice-sized steak fits really well into this picture.

Did you know that grilling/ barbecuing has the potential to create carcinogens, or cancer-causing agents?

These compounds/ chemicals result from high heat and open flame that causes charring on food. This can happen with a direct reaction between the proteins in the meat and high heat, or when the fat drips, burns and coats the meat with toxic compounds. Unfortunately, smoked meat can also create these compounds from the smoking process. It creates a yummy flavor but can also deposit harmful chemicals on the meat as well.

Time and high temperatures are the main factor here. The composition of the meat also impacts the formation of these toxic chemicals.

Here are some tips to make sure you’re grilling in a healthy way:
– Grill lean meats without skin and with excess fat trimmed off. The fat can drip off and burn.
– Clean the grill before every use with a non-metal bristle brush. Metal bristles have been known to break off and get stuck in your food and cause serious issues. Buildup of char on the grill can also deposit chemicals onto your food.
– Put the meat on aluminum foil with holes punctured to protect the meat from the smoke and drain the fat but still get the yummy flavor.
– Grill more fruits and vegetables: Although char can still form on vegetables, it is less likely.
– Do not overcook your meat: Here are the temperatures for meat cooking. Remove the meat as soon as it’s done to prevent char formation.
– Poultry (chicken, turkey, etc.) = 165 F
– Ground meats, pork, and sausage = 160 F
– Steaks, roasts, and chops = 145 F
– Fish and seafood = 145 F
– Scape off any char present on your meat or fruits/ vegetables. Do as best as you can, it doesn’t have to be perfect.
– Marinating your meat and seasoning with things like pepper can help to decrease the formation of these toxic compounds.
– Do what you can to shorten the cook time: Cut meat into smaller pieces or pre-cook your meat.
– Make eating smoked meat a treat instead of a regular occurrence.

All these things, you don’t have to stop grilling or smoking meat. Maybe just start thinking about these things when you are cooking your meat.

Sources:
https://www.cuimc.columbia.edu/news/:~:text=Grilling%20can%20create%20cancer-causing,increase%20the%20risk%20of%20cancer.
https://www.webmd.com/women/safe-grilling
https://pubmed.ncbi.nlm.nih.gov/7447916/
https://pubmed.ncbi.nlm.nih.gov/30642492/
https://ift.onlinelibrary.wiley.com/doi/epdf/10.1111/1541-4337.12527?saml_referrer
https://pubmed.ncbi.nlm.nih.gov/24915407/
https://www.aicr.org/news/five-steps-for-cancer-safe-grilling/
https://health.clevelandclinic.org/is-smoked-meat-bad-for-you/#:~:text=In%20fact%2C%20the%20World%20Health,its%20link%20to%20colorectal%20cancer.
https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures

Exercise and Chronic Pain

Does exercise help or hurt my chronic pain?

Chronic pain is defined as pain that lasts for longer than 3 months. This is the time period chosen because it is beyond when normal tissue healing should occur. In the United States in 2021, an estimated 20.9% of people experienced chronic pain. This is a general term as other forms of chronic pain cause actual continued tissue damage such as cancer or osteoarthritis. Since there are such a wide variety of chronic pain syndromes with different causes, we won’t be diving into any of the specifics of those diseases.

When you experience constant pain that doesn’t go away, it is only normal to question whether or not exercise would be helpful for you. This pain can even begin to affect your daily life. Pain is never fun; therefore, it is our natural response to want to decrease the pain. Our natural instinct is to move less in order to try and reduce pain. It is counter-intuitive that exercise can help improve chronic pain. However, inactivity can also lead to other issues such as muscle atrophy (your muscles get smaller because they’re not being used), poor posture and stability, and other health problems. Fear is a common emotion experienced with chronic pain. Avoidance of certain behaviors or movements that caused pain in the past can invoke more fear and it becomes a vicious cycle. Fear of pain can become debilitating and perpetuate inactivity.

On another note, one of the proposed mechanisms for chronic pain is some kind of local or systemic inflammation. Scientific literature is showing that exercise can decrease systemic inflammation and in contrast, a sedentary lifestyle can even increase or contribute to inflammation. Consistent exercise is the most important thing, even if the sessions are short and of a lower intensity. Additionally, exercise can influence certain neurotransmitters and endogenous opioids (made by our own bodies) which promote the decrease and control of pain through pathways in the brain. Studies are also showing improved neuron regeneration after exercise which could help our nervous system respond better to pain signals. There is also a sensation where exercising a body part that does not hurt can help to decrease the pain in the area that does hurt. In additional to all of these benefits, exercise also helps to reduce fatigue, reduce excess weight, improve sleep, reduce anxiety and improve mood.

This being said, please make sure to talk to your doctor before trying to complete exercises if you are experiencing chronic pain. Figure out a plan that works for you and your specific condition.

If you’re wanting to increase your movement, here are a few non-intimidating forms of movement that you can slowly (and progressively, as possible) try to incorporate into your life:
– Leisurely walks of increasing length: Start slow and increase. For example, walk for 5 minutes, and rest and repeat. Walk for 10 minutes, rest and repeat. Etcetera.
– Stretching and yoga: Incorporating small amounts of stretching into your day can help to increase flexibility and mobility, especially at the beginning and end of the day and when you’ve been sitting for a while.
– Light core strengthening: Try getting an exercise ball and use that for various exercises. There’s no need to jump right into an intense amount of crunches.
– Incorporate more activity into your daily tasks. When you get up off a chair, sit down and get up a few more times. When you’re going up the stairs, redo a few stairs at the end. Sweep the floor more often than you need to.

Schedule an appointment online today with one of our doctors if you’re experiencing chronic pain!

Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461882/
https://link.springer.com/chapter/10.1007/978-981-15-1792-1_16
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4530716/
https://www.cdc.gov/mmwr/volumes/72/wr/mm7215a1.htm#:~:text=During%202021%2C%20an%20estimated%2020.9%25%20of%20U.S.%20adults%20experienced%20chronic,(8.0%25)%20(5).
https://extension.usu.edu/heart/research/exercise-and-chronic-pain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4993768/
https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Moving-the-Body-in-Chronic-Pain.pdf

Exercise and the Brain

We all know that exercise can help us manage our weight, build muscle, and is generally good for us, right?

Did you know that exercise also helps improve your sleep, mood, thinking and judgment skills, and reduce your risk of some cancers, heart disease, neurodegenerative diseases, and other metabolic diseases such as diabetes and metabolic syndrome?

When we think of the benefits of exercise, improving brain health doesn’t usually come to mind. However, research is showing that regular aerobic exercise (otherwise known as “cardio”, the kind of exercise that gets your heart rate up) helps to improve memory and other learning process. In fact, it can preserve or even increase the volume of the areas of the brain involved with cognitive functions (particularly the hippocampus). Furthermore, exercise induces the creation of new neurons in the brain and more integrated neural networks. Muscle synthesis, as a result of exercise, can cause the release of certain molecules that modify neurotransmission in specific areas of the brain.

In addition to structural changes, exercise can also promote recovery after an injury and has anti-depressive effects. One reason for this could be is that exercise has been known to increase tryptophan (a type of amino acid) levels in the blood which is a precursor to serotonin. A lot of antidepressive medications attempt to increase serotonin as it has a relaxing, feel good effect. Exercise also increases blood flow to the brain and releases endorphins that help to improve mood by influencing pain and the body’s response to stress. Also contributing to this “feel good” effect is an increase in opioids made by the body as a result of acute exercise (a burst of exercise).

Acute, or short-term exercise, has also been shown to increase cognitive function and performance- more specifically motor skills and academic achievement. Studies show that exercise intensity greatly affects the responses that contribute to improved function.

You might be asking yourself this question, what is the best kind of exercise for my brain health?

The kind that you can get yourself to do regularly and enjoy. Sure, a mixture of aerobic (cardio) and resistance training (weight lifting) are beneficial in different ways, but if you absolutely hate both, maybe tennis is the way to go. Or biking. Or swimming.

Here are some tips for incorporating exercise into your life or finding ways of exercising that are enjoyable for you:
– Find an exercise buddy: Nothing is as fun if you’re doing it by yourself. Find someone else who is as committed to exercising as you are and will encourage you to exercise when you don’t want to.
– Be willing to try something new at least two times: Maybe you decide to try a new fitness class at the gym or a friend invites you to try something out with them like rock climbing or hiking. Maybe something goes wrong and you absolutely hated it. Try it at least one more time. There are always things that can randomly go wrong so give something two chances before giving up on it.
– Try mixing up your exercise routine: Doing the same thing over and over again can increase the risk of injury. Try doing a different activity or exercise routine each time you plan to workout this week.
– Choose activities that you enjoy so that your workout routine is sustainable. If you’re having trouble finding something you enjoy, keep trying new things until something sticks. Just don’t give up.

Sources:
https://medlineplus.gov/benefitsofexercise.html
https://www.nia.nih.gov/health/real-life-benefits-exercise-and-physical-activity
https://neurosciencenews.com/fitness-neuroscience-23228/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770965/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2680508/
https://pubmed.ncbi.nlm.nih.gov/2678895/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/#:~:text=Several%20lines%20of%20research%20suggest,function%20in%20the%20human%20brain.
https://pubmed.ncbi.nlm.nih.gov/22480735/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/

Toxic Stress Overload

You’ve heard from everyone that stress is toxic and not good for you, but why is it not good for you?

When we encounter a stressful situation, our bodies have specific responses (we’ll call this a stress response) that allow us to adapt to the present physical or psychological stimuli. Our bodies were designed with this built-in defense mechanism to be able to respond to life or death situations and survive. This is where the “fight or flight” term comes from. Here is an example of what happens in our body during a stress response:

Stress hormones and other neurochemicals increase in the body which causes increased heart rate, blood pressure, and blood glucose- all with the objective of supporting the possibility of needing to expend energy to protect ourselves. The body even begins to shutdown or divert energy away from the body systems that are unnecessary at that moment like the digestive or reproductive systems. You don’t need to worry about procreating or eating a large meal when you’re running away from a bear, right? That’s the idea here.

Under normal circumstances, once the stressor is no longer present or even with a moderate amount of stress, your body is able to adapt and go back to more of a “normal” state where these stress responses are not as ramped up. However, when those stressors are chronically present, your allostatic load can increase. “Allostatic load” refers to the cumulative effects of strong, repeated, or prolonged stressful experiences (regular life situations, drastic life events, and/or consequences from unhealthy behaviors such as poor sleep, smoking, chemical toxicity, etc.) in one’s life. Allostatic “overload” or “toxic stress” occurs when an individual is no longer able to cope or adapt with these physical responses that the body has in response to the stressful experiences.

Our bodies are designed to be able to handle and even thrive on acute, or short-term stress. For example, the physical stress from a hard workout or nervousness that comes from a public speaking engagement or during an exam. Our bodies are able to make little adjustments to be able to cope with a particular situation as long as it is able to return to more of a normal state. However, when this stress becomes chronic and doesn’t ever die down, these hormones and physical responses begin to cause damage to the systems involved in the stress response and cause dysfunctional responses that can lead to things like heart disease, psychiatric disorders, digestive issues, weight gain, infertility, and much more.

Children are particularly susceptible to toxic stress because of their impaired ability to cope as their brains are in a sensitive period of development. Permanent changes in brain physiology and poor health outcomes like immune dysregulation, persistent infections, and various diseases as adults can happen as a result.

What can you do then to prevent toxic stress from occurring and limit your toxic load altogether?

Some situations cannot be controlled like a drastic life event or a stressful work situation. What can be controlled, however, are other lifestyle habits such as exercise, sleep patterns, and food choices.

Here are some tips for limiting harmful behaviors that could contribute to allostatic load:
– Establish consistent and sufficient sleep patterns: Most adults need at least 7 hours of good sleep per night. Try going to bed and waking up at the same times every day, put away the electronic devices one hour before bed and do something relaxing like take a shower or read a book before bed
– Eat a low-inflammatory diet rich in fresh fruits vegetables, fiber, and healthy fats and limit your added sugar and processed foods
– Exercise for at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week
– Try to work with your doctor to decrease any other harmful activities such as excessive drinking or smoking
– Do what you can to limit your chemical toxicity like using cleaner products and ensuring you’re consuming clean water and fruits and vegetables
– Support your body’s own detoxification by eating more fiber, eating plenty of the necessary nutrients, eating plenty of protein, and consuming antioxidants

Although you cannot control the stressful situations that appear in your daily like like work or family, you can incorporate stress reducing practices in order to support your response to these stressful situations.

Here are some ideas for reducing stress in your life:
– Talk regularly with a trusted family member, friend, or counselor to work through normal or drastic life situations
– Adopt stress reducing activities such as: journaling at night to write down stress from the day, connect with other people, get outside as much as you can, and/ or stretch before bed to release muscle tension

Sources:
https://www.ncbi.nlm.nih.gov/books/NBK541120/
https://www.sciencedirect.com/science/article/pii/S0306453019301581
https://www.hsph.harvard.edu/nutritionsource/stress-and-health/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928741/
https://pubmed.ncbi.nlm.nih.gov/32799204/
https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
https://www.nationwidechildrens.org/family-resources-education/700childrens/2017/07/toxic-stress-how-the-bodys-response-can-harm-a-childs-development#:~:text=Children%20are%20especially%20vulnerable%20to,and%20sensitive%20period%20of%20development.
https://www.jneurosci.org/content/40/1/12
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
https://www.ifm.org/news-insights/toxic-exposures-cumulative-effect/
https://www.cdc.gov/emotional-wellbeing/features/reduce-stress.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770193/

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