The American College of Physicians and the American Pain Society have released a new set of guidelines. They will help doctors and patients classify types of low back pain and plan a course of treatment.

The doctors recommend that a patient think about when and how the pain developed before visiting a physician. At the appointment, a history will be taken that focuses on precipitating circumstances and present symptoms.  There are a few symptoms that can tell you whether your backache is more than the result of too much physical work on the previous day:

•  If there is any loss of sensation or strength in the leg, immediate medical attention
is needed.
•  If there is fever, immediate treatment is required.
•  If pain lasts through the night, you should see a doctor soon.
•  Shooting pain and tingling could be caused by lumbar disc disease.
•  Back pain that intensifies and subsides repeatedly might be caused by a kidney stone.
•  Pain that shoots down one leg to behind the knee is an indication of sciatica.
•  Tender points and pain in the spine, neck, shoulders and hips could be caused
by fibromyalgia.
•  Most back pain can be treated without surgery. Physical therapy and education
on lifting and movement techniques are recommended. To prevent back injuries:
•  Lift with your legs. If you have back problems, don’t lift much at all.
•  Stretch daily to keep the back limber and to improve circulation.
•  Keep abdominal muscles strong. They support your back.

Everyone is aware of the benefits of exercise in lowering blood pressure, reducing stress, and achieving and maintaining a healthy, attractive body weight.   How many know how to take care of our hard working feet so that they carry us through exercise without developing knee, hip and back problems as we exercise?  The feet are elegantly designed to offer flexibility, strength, and support.  The bones, muscles, and ligaments join together to form two arches of the foot. It is the job of these arches to function like springs, collapsing somewhat when they bear weight then springing back as the weight is removed, literally energizing our steps!  The arches also distribute the weight of the body to the bony structures of the feet.

Imagine the foot that has weakened muscles or misaligned bones.  As the arches receive the weight of the body and the force of walking, running, or jumping, the arch has less recoil.  Too much collapse occurs.  When I adjust patients, I start from the feet and legs and move up, because if the foundation is crooked or collapsing, every structure above it will be at risk.  This is why ankles, knees, hips, and ultimately the entire spine can suffer when we exercise to get healthier!

So, what is the solution? It is critical to have proper alignment of the bones in the feet for them to function optimally and avoid fatigue.  This is achieved by having your feet adjusted regularly.  Strengthening the muscles of the feet is equally vital.  Both Dr. Lavada Smith, Licensed Massage Therapist of Flower Mound and Alicia McDonald, recreational specialist at Denton’s North Lakes Recreation Center recommend the Vibram 5 Finger shoe for strengthening the muscles of the feet so that they offer the needed flexibility and support.  Alicia wears her shoes while teaching exercise classes, rock climbing, even running on grass.  She notes that her leg muscles were sore for a week or so as her feet learned to function in a better way; now she absolutely loves them.  Walking and exercising barefoot in low impact settings such as yoga
or Pilates and doing exercises to strengthen your feet and ankles will also help.  Exercises to strengthen the feet and ankles include foot circles, heel raises and drops, toe raises, and balancing on one foot at a time.

As the alignment and strength of your feet improve, you will find that ankle, knee, hip and back pain also improve.

by Lisa Houk, F.N.P.,B.C. Nurse Practitioner

William Shive, PhD, of the University of Texas at Austin, stated that “50% of those taking supplements will remain deficient.”  Overwhelming scientific evidence confirms that vitamin deficiencies are affiliated with disease processes and the condition of a person’s health.  Vitamin, mineral, and antioxidant deficiencies suppress immune function and contribute to chronic degenerative processes, such as arthritis, cancer, Alzheimer’s, diabetes, and heart disease as affirmed by the Journal of American Medical Association, (June 19, 2002, Vol 287, No. 23).  Are you getting enough out of your multi-vitamin?

Heart disease can be directly correlated to high levels of homocysteine.  This is because of functional deficiencies of folic acid, Vitamin B6, and B12.  Furthermore, a person greater than 85 years old has a 50% chance of developing Alzheimer’s.  Clinical correlation has been made with Alzheimer’s and lack of antioxidants, particularly Vitamin B12, C, and E.  The Framingham Health Study Cohort found that the elderly population is 30% deficient in folate, 20-25% deficient in B12, and 20% deficient in B6.  Lastly, diabetes mellitus has been associated with a widespread of nutritional deficiencies.  Magnesium, Chromium, Vitamin B1, B6, and E are commonly found to be low in diabetics.  Magnesium and Chromium, particularly, can lead to insulin insensitivity and fluctuations in blood sugar.  If you are at risk for heart disease, Alzheimer’s, or diabetes, pump up the volume on these nutrients to fight it off, beginning now!

Do some of the prescriptions you take deplete your nutrients?  According to the Drug-Induced Nutrient Depletion Handbook, 2nd Edition, they do.  Antacids, such as Pepcid, Zantac, and Prevacid, deplete Vitamin B12, D Folic Acid, Iron, Zinc, and Calcium.  Antibiotics, such as Tetracycycline and Penicillin, take away Vitamins B, K, B6, and intestinal friendly bacteria.  Anti-diabetic drugs, such as Glucophage, take away Coenzyme Q10, Vitamin B12, and Folic Acid.  Cholesterol lowering agents, such as Lipitor, Zocor, and Pravachol, lower Coenzyme Q10, Vitamins A, B12,D, E, K, Beta-Carotene, Folic Acid, and Iron.  Oral Contraceptives and synthetic Hormone Replacement Therapy deplete Vitamins B2, B3, B6, B12, C, Folic Acid, Magnesium, Selenium, and Zinc.  If you are on these products, supplement the nutrients to minimize the deficit.

What do we have to worry about with regards to these vitamins?  For example, low levels of Vitamin B12 (cobalamin) can lead to anemia, fatigue, constipation, loss of appetite, numbness, and tingling in the hands and feet, depression, dementia, poor memory, and oral sores.  It is found in fish, meat, poultry, eggs, milk, and milk products.  Another example, Vitamin E regulates oxidation reactions, immune function, and protects against cardiovascular disease, cataracts, and macular degeneration.  If it is deficient, then problems will occur with skin, hair, anemia, bruising, PMS, hot flashes, eczema, psoriasis, muscle weakness, and sterility.  Thirdly, Vitamin D, for example, is found in sunlight, milk, egg yolk, liver, and fish.  If weak, then it can lead to Osteoporosis, poor calcium absorption, and thyroid problems.

I take a Multi-Vitamin.  How do I know that it has everything I need and that I am absorbing it?  Look on your bottle.  Does it have a USP label for quality?  Do not buy “cheap off brands.”  You may be receiving less than 10% out of your product and wasting your money.  Ask the pharmacist.  Vitamins and nutrients are graded by Levels I-IV.  They can direct you to the best quality.  Lastly, look them up on-line.  Go to consumerlabs.com for comparison of price, quality, quantity, and absorption rate.

So, how do I know if I am getting enough?  Measuring levels of nutrients are done best through looking at the lymphocytes, the white blood cells.  They are produced in bone marrow that regenerate new cells every four to six months.  Lymphocytes measure minimal amount of each essential micronutrient that is needed to support lymphocyte growth or microgenic response.  Plus, they reveal the total antioxidant function, which shows the ability of cells to resist damage. Spectracell Labs, based out of Austin, TX developed a process to look definitively at these nutrients in 1993.  Consider a Total Nutrient Functional Intracellular Analysis (or go to spectracell.com for more information).

Estimates show that Hay fever affects up to 30% of all Americans, including up to 40% of children and 10%-30% of adults.  In the United States alone, over $1 billion is spent yearly to treat this disorder.  This figure does not even begin to address the number of school and work days lost each year by individuals suffering from Hay fever.

The name itself, Hay fever, is a misnomer.  Hay is not a usual cause of this problem, and it does not cause fever.  Allergic rhinitis is the correct term used to describe the allergic reaction with symptoms including nasal congestion, a clear runny nose, sneezing, nose and eye itching, and excess tear production in the eyes.  An allergic reaction occurs when the body’s immune system attacks a usually harmless substance called an allergen that gains access to the body.  The immune system calls upon a protective substance known as immunoglobulin E (IgE) antibodies to fight these allergens and in the process, frequently injures mast cells, which release a variety of strong substances into the tissues and blood…..mainly histamine.

Many patients respond well to medications that combat the effects of histamine, known as antihistamines.  Antihistamines do not stop the formation of histamine, nor do they stop the battle between IgE and the allergen.  Many antihistamines commonly cause drowsiness, and those that do not, can be more expensive and typically have a slower onset of action.  There are, however, natural substances that work to prevent the IgE response of the body to the allergen, thus eliminating histamine and the need for antihistamines.  For example, Quercetin, which is naturally found in onions, is a powerful mast cell stabilizer and has been shown to inhibit certain compounds that typically affect sinus and respiratory health.  Bromelain, a strong pineapple enzyme, has been proven to support normal mucosal tissue function and enhance the absorption of quercetin.  While working as a potent anti-oxidant, N-acetyl cysteine, frequently referenced as NAC, also acts as a powerful mucolytic thereby reducing the viscosity of mucus.  Fortunately, when treated with natural components before an allergen enters the body, one could expect to spend far less money and possibly, prevent the symptoms associated with Allergic Rhinitis.

We have several combinations of natural supplements to help take care of all of your allergy needs.  Give Denton Prescription Shop a call at 940-382-6758 and we will be happy to assist in choosing the best product for you.

TIA (transient ischemic attack) is an episode of stroke-like symptoms that disappear without noticeable injury. People often think if they have not had a TIA, they won’t have a real stroke. Not true. A TIA precedes only one in eight strokes, according to researchers at the University of Western Ontario.

Dr, Daniel Hackman, who led the study, says individuals should assess their risk for a future stroke by having their risk factors checked, including smoking, diabetes, cholesterol and blood pressure, and weight management.  A TIA is a warning sign that a major stroke may occur.  About 11 percent of those experiencing one have a stroke over the next three months, about 20 percent of these strokes are fatal and two-thirds are disabling.

Symptoms are the same as those for a major stroke: poor balance, slurred speech or  droopy face, one side of the body weak or numb, vision all or partially lost, and there may be a severe headache.  Anyone with any of these symptoms should go to the emergency room immediately.  The risk of a disabling stroke after a TIA can be reduced when risk factors are managed with medications to thin blood, lower cholesterol and blood pressure, exercise, and a diet high in fruits, vegetables and whole grains, but low in salt and saturated fat. These steps are advisable for everyone.

People who never had a warning sign were more likely to have a major stroke than those who did. They were more likely to die at the hospital, have a heart attack while in the hospital, and less likely to go home instead of to a nursing home.

This is your year!  No more hiding in your suit, wearing baggie shorts, or long t-shirts.  With these five simple steps you too can look better, and feel more confident in your bathing suit!

1.    Get your mind ready. Believe in yourself, and have a positive mind set before you engage in any exercise program! Getting a sleek, toned body is more than just exercising. It is making a commitment to yourself, and being your own cheerleader, while pushing forward daily.  Start by changing how you think, from I can’t to I can.  Think baby steps and set small weekly goals that are attainable.  Trying to accomplish too much too fast will only set you up for failure. Tell yourself that every day you are moving one step closer to accomplishing your health/fitness goals, and you will DO IT!

2.    Cardio, Cardio, Cardio. Ok I know you may not want to hear it, but it’s true, you have to get your heart rate up, and sweat if you want to burn fat! If you are able to carry on a conversation while doing a cardio activity, then you are not working hard enough.  Plan to do a cardio activity such as running, jogging, kickboxing, 30-60 min 3-4 times a week.

3.    Eat Lean to Be Lean. Eating a healthy diet will not only give you a great physique, but you will also feel better, and gain more energy to keep up your workouts.  Eating healthy doesn’t have to be boring.  You can find great recipes (see website below as well as weight watchers.com) to help you spice up your meals. Eat foods high in fiber, whole grains, lean meats, fresh fruits and veggies.

4.    Weights are your friend. With men this part is easy, but so many women are afraid to lift weights for fear of bulking up.  This is not as easy to do as many women think.  Weights are good for you.  Weight training will help to shape your body, speed your metabolism, & develop stronger bones needed to fight osteoporosis. Aim to do 45-60 minutes of 2-3 times a week.

5.    Get Organized. Getting yourself organized and clutter free will help you to feel better, less stressed, and more open to accept new things. It may seem like one has nothing to do with the other, but cleaning out a drawer, closet or just getting your home/office organized can lead to a healthier lifestyle. In order to be organized with your workouts, you need to be organized in your life.  So go ahead, clean out a drawer today and see how much better you feel.

Kristi Dear is a Certified Personal Trainer,
Instructor of Boot Camp Babes, & Health/Fitness Coach.
Visit her website at www.KristiDear.com for more information

*You should consult your physician before starting any workout program.

Our wonderful U.S. of A. is far from perfect in fighting cancer.  One of three people will develop cancer; and one of four will die from cancer.  The natural defenses are weakened through our lifestyles choices.  A good analogy is how radioactive sugar is injected into patients during P.E.T. scans to display where cancer cells accumulate.  Cancer cells can only feed on sugar.  Sugar is not a carcinogen, like tobacco, that creates cancer; however, it does help it grow.  In America, in the 1800’s, a person ate 12 pounds of refined sugar per person per year.  Now, on average, 154 pounds is consumed per person per year.  That is our poor choice.

David Servan-Schreiber, MD, PhD was a neuroscientist when he had been diagnosed with brain cancer at 31 years of age.  After going thru standard medical treatment of surgery, chemotherapy, and radiation, at 37 it reoccurred.  This led him to search multiple evidence-based ways to lead an anti-cancer lifestyle.  He wrote a book on “Anti-Cancer:  A New Way of Life”.  He, also, help found Doctors Without Borders.  From information he compiled, I would like to share the following with you on what you can do to defend yourself against cancer.

Daily decide to make good choices with regards to food.  Minimize carbohydrates and sugar by consuming “low glycemic index foods” listed at ada.org or glycemicindex.org.  (For example, choose a wheat bagel over a donut.)  Oregano, garlic, onion, thyme, mint, and basil are phytochemicals that destroy cancer cells and lower sugar.  The most potent antioxidants, according to Dr. Servan-Schreiber’s research, are green tea and the spice turmeric (yellow curry).  “Power house foods” that eliminate toxins from the body are of the cabbage family, such as broccoli, brussel sprouts, and spinach.  Since transfats double the growth of breast cancer, avoid all oils unless they are olive or canola oil.  Omega 3 is essential.  If a person ate fish twice per week, it would decrease colon cancer by 70%.

In America, every person over fifty has cancer cells in their body according to Dr. Servan-Schreiber.  For these cells to develop into full cancer, inflammation and/or a weakened immune state must exist.   The immune system should constantly detect and destroy cancer.  Inflammation around cancer cells stimulate growth, while penetrating and invading neighboring tissue.  Good nutrition, vitamin supplements, quality sleep, exercise, and minimal poor reactions to life stressors reduce inflammation and strengthen the immune system.  “Battlefield of the Mind: Winning the Battle in Your Mind” by Joyce Meyer is an excellent book on mental attitude while overcoming stressful situations.

Another proactive measure is to detect cancer early thru annual exams.  The P.S.A. lab test and digital rectal exam yearly after forty in men is the national guideline.  Women obtaining their Pap smears and Mammograms is essential.  Sigmoidoscopies or Colonoscopies are recommended in all adults past fifty and earlier for those with a direct relative with colon cancer.  A Chest X-ray is advised by the American Cancer Society after one has smoked twenty years.  These tests could save your life.

Bottom line is you have a choice.  Do not wait on the medical field to prescribe chemo, radiation, or medicines.  Make decisions today that will build your natural defenses.  In the meantime of fighting cancer you will decrease inflammation and strengthen your immune state.  This will lead to minimizing Alzheimer’s, Arthritis, Heart Disease, Diabetes, and maximize an overall better quality of life.  It’s your choice.

by Troy Hurst DC, DAAPM

Environmental estrogens are a real problem these days and if you’re not familiar with them, you should be. Environmental estrogens are synthetic substances that when absorbed into the body, function similarly to estrogen. They’re found just about everywhere and actually, they are difficult to avoid. They’re in plastics and easily leach into plastic-wrapped foods. They’re in pesticides, detergents, preservatives, carpets, and even in the air. As hormone disruptors, they cause some serious problems. Environmental estrogens are connected to everything from PMS to cancer and reproductive problems in animals – even generations after exposure. In fact, environmental estrogens have been found to change our genes and give our bodies the instructions to produce cancer.

In light of their pervasiveness and the obvious problems they create, the question becomes: How do we get environmental estrogens out of our bodies? Deep detoxification, including liver and colon cleansing, can be a large part of the answer as these methods remove considerable stores of environmental garbage from the body. But another part of the answer lies in the foods you’re consuming.

Cruciferous vegetables, including cabbage, broccoli, kale, and cauliflower, contain key compounds that help detoxify us, and specifically, they speed environmental estrogens out of our bodies. These compounds actually signal our genes to increase the production of detoxification enzymes – which jumpstarts our body’s detoxification processes. And of course, the more environmental estrogens and toxins your body can detoxify for you, the healthier you’ll be all around.

These foods also contain special compounds that change a dangerous cancer-causing form of estrogen into a benign, protective form of estrogen. In a society where most are heavy on estrogen, this is critical.

Cruciferous vegetables are so effective that many studies have found greatly reduced cancer risks by consuming them. One study showed that people eating these foods regularly have about half the risk of creating some cancers – when compared to others eating non-cruciferous vegetables. To get the benefits, these vegetables should be raw or only lightly cooked and it’s best to consume four or more servings each week.

One major and common mistake people make is thinking that they should begin with the stretching; never stretch before you warm up. Stretching is not a warm up.

Before you stretch, warm your muscles with a low-intensity activity, such as walking, while gently pumping your arms. For a specific sport, use the muscles and joints involved, moving in slow, circular movements both clockwise and counterclockwise. End the warm-up with a few minutes of aerobic activity before stretching.

Now that you’re warmed up, here’s an idea on how to start the stretches:
•  Do an easy stretch for the first 15 seconds. Stretch just to the point where you feel a mild tension. The tension should be comfortable, not painful, for these 15 seconds.
•  Then stretch a fraction of an inch farther until you feel the mild tension again. If you feel pain, you have stretched too far. Back off to the point where the pain is gone and hold your stretch there.
•  Realize that it takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds or even up to 60 seconds for a really tight muscle. If you hold the stretch for this period of time, you only have to do it once.
•  Remember to breathe. Holding your breath as you stretch is very common mistake, you must breathe.  Exhale as you go into the stretch. Breathe s-l-o-w-l-y and evenly as you hold the stretch.
•  Don’t bob or bounce when you stretch – this is not effective and it can lead to injury.

After you have completed your workout or sports play, the best way to reduce muscle fatigue, soreness and even cramping (caused by the production of lactic acid from your maximal or near-maximal muscle exertion) is to perform a light warm-down and stretch.

A good warm up and the stretch routine will get you more out of your game or your exercise program.

Now is the perfect time to rethink your skin care regimen.  Winter is hard on the skin.  Outdoor cold and dryness, as well as indoor artificial heat, take their toll on the skin by taking moisture away from the skin.  Hydration in excessive amounts makes up for the loss by environmental causes.  Excessive is the key word here.  Drinking water is not the best water replacement tactic, although it helps.  The   skin is the last body organ to benefit from drinking water.

Hydration can come in the form of hydrating mists and water based products.  Your skin has to have a perfect balance of water and oil to be in perfect balance and have that natural occurring glow.

Another very important issue is using an SPF, even in winter!  Daily use will help to control damage and prevent further damage that the sun’s rays do to our skin.  Another important aspect is reapplication. That is what SPF is all about.  Usually foundation and moisturizers have SPF in them.  Basically a 25 – 30 SPF is recommended.  Mineral make up is an excellent sun block.  There is a difference in sunscreens and sun blocks.  Sunscreens take the sun and disperse it after it has penetrated the skin.  Sun blocks diffuse the suns rays and do not allow them to touch the skin.  All skin types and colors need protection.  Skin cancer is not skin color specific.

Be sure to know your skin care products and have a skin care regimen that you can stick to.  These two steps in themselves will make a lot of difference in your skin’s health and appearance, especially during this season of cold.

Gloria Prince is the Esthetics Instructor for the Cosmetology Department at North Central Texas College in Gainesville.