Give yourself a little TLC

Give yourself some TLC and take control of your health to avoid the chronic diseases of aging

They’re all around you: people suffering from, or at risk of developing, lifestyle-related chronic conditions such as type 2 diabetes, heart disease or arthritis. Perhaps you’re one of them. In fact, in the United States, these chronic diseases have reached epidemic proportions.

A therapeutic lifestyle changes program (TLC) teaches wellness habits such as healthier eating and regular physical activity, with the goal of achieving health that lasts a lifetime. TLC should not be confused with weight-loss programs or diets. Where these programs generally fail, TLC has been remarkably successful in helping people achieve long-term results.

In numerous studies, TLC has been shown to be highly effective in helping prevent, manage or even reverse some of our most prevalent chronic diseases, including heart disease and diabetes. For example, a study published in the American Journal of Cardiology concluded that many patients with conventional risk factors for coronary heart disease can reduce their risk without medications within 12 weeks of starting a TLC program, refuting the notion that intensive lifestyle modification is not worth the effort.

A study published in the Journal of the American Geriatrics Society, involving 3,051 men ages 60-79 years with no diabetes mellitus or diagnosis of heart disease, concluded that modification of lifestyle factors, even later in life, has considerable potential for primary prevention of metabolic syndrome. A randomized, clinical trial of 348 Caucasian, middle-aged adults indicated that a TLC program incorporating various behavior modification tools, such as live lectures, workbooks and professional advice, could reduce the risk factors for cardiovascular disease after six months.

Ask your doctor about TLC – it isn’t just good for patients, it’s also good business for doctors. Your doctor might already be considering it. If not, ask for a referral to another health care professional who practices TLC. You also can ask your employer. Your employer might offer wellness benefits in the form of health insurance coverage or a corporate wellness program. Additionally, ask your tax professional if you can pay for TLC using pre-tax dollars available from an employer-sponsored flexible spending account or federal health savings account.

TLC has been shown to be a powerful tool for the prevention, management, and reversal of many of our most prevalent chronic diseases. Those who participate in a TLC program have the opportunity to protect or regain health for better, more enjoyable living.

Four Easy, Natural Energy Boosters

Much of the work force today is sedentary looking into a computer monitor.  This can create a serious energy drain that necessitates some intervention. Before you reach for one of the many sugar-loaded “energy” drinks that will inevitably send you “crashing” down, try an all-natural approach to boosting your energy. Here are a few simple and natural ways to raise your energy level during an afternoon slump.

1. Take a brisk walk. Taking a walk outside not only causes your body to produce endorphins for a natural high, but it also allows your skin to soak in vitamin D from the sun’s rays. This essential vitamin is associated with maintaining healthy bones, kidneys and immune system.

2. Drink plenty of water. According to MayoClinic.com, even mild dehydration can drain your energy and make you tired. It makes sense, since nearly all of the major systems in your body depend on water including body temperature regulation and cell absorption of nutrients and oxygen.

3. Take a deep breath. When we are stressed or tired we take short, shallow breaths, which directly affect our energy level by slowing oxygen flow to our brain and other organs. Try this: Inhale through your nose (filling your lungs to capacity) and hold for three seconds. Then exhale slowly until all air has left your lungs. Repeat and revive.

If you get up and stretch, others will join you.

4. Get up and stretch. Much like taking a walk, stretching facilitates healthy blood flow. Circulation is a key factor in your body’s energy level. Try standing at your desk (or other appropriate place, depending on your work environment). For the next 30 seconds do these maneuvers to boost your energy.  Go up on your tip toes and reach over head for 10 seconds, stand flat with your arms over laced at the wrist and interlock fingers, dip your head between the arms and count to ten.  Next, stretch each arm across the body then roll the shoulders back three times ending with a deep inspiration through the nose and out through the mouth.

So, the next time you’re at work daydreaming about curling up on your couch instead of working, try these simple suggestions to boost your energy. Your body will thank you for it.

Drugless ways to relieve back and neck pain.

When you are in pain but don't want to take drugs what do you do?

Back and neck pain are leading causes for absenteeism in the work place and with the aging population this statistic is increasing.  Sports injuries create their own special pain even if an injury is not perceived by the participant. 

Treating pain naturally has also gained in popularity with more people seeking a non-pharmaceutical approach. From a biochemical perspective, it is important to remember that the chemicals which cause inflammation are the same ones that cause pain. Therefore, the goal with supplementation should be to help reduce inflammation.

In a previous article in this section a discussion of external methods of treating inflammation and pain was discussed by using the R.I.C.E. acronym.  Here are a few important supplements to help accomplish a reduction in inflammation and pain:

Fish oil is one of the more popular supplements on the market today and can be taken by almost anyone who is not taking blood-thinning medications such as Warfarin (Coumadin). Studies have shown that supplemental fish oil is helpful for patients with neck pain and back pain, as well as joint pain associated with rheumatoid arthritis, psoriasis, and ulcerative colitis.

Vitamin D has emerged in recent years as a vitamin that has anti-inflammatory and anti-pain benefits. Autoimmune diseases, such as rheumatoid arthritis, are inflammatory in nature and known to be associated with vitamin D deficiency. Low back pain and widespread pain that can be confused with Fibromyalgia are also known to be associated with vitamin D deficiency. We get vitamin D from the sun, but its production is reduced 95 percent when a sunscreen with a sun-protective factor (SPF) of 8 or greater is applied to the skin. There are no foods that contain adequate amounts of vitamin D, so we must either get vitamin D from the sun or from supplements.

Magnesium: More than 300 enzymes require magnesium, so it is involved in an inordinate amount of metabolic reactions. From a clinical perspective, the average American’s intake of magnesium is well below the recommended daily allowance (RDA) and this has been associated with the expression of numerous conditions including heart disease, hypertension, diabetes, osteoporosis, headache, chronic inflammation, and an increase in nervous system excitability. Approximately 400 mg of supplemental magnesium per day is thought to be adequate for most individuals.

Probiotics: Research is emerging that implicates poor digestive function with musculoskeletal pain expression. This speaks to the need to drastically reduce our consumption of sugar, flour products and refined oils that are devoid of fiber and known to compromise healthy gut bacteria. Supplementation with healthy bacteria called probiotics (Lactobacillus acidophilus and Bifidobacteria) are known to reduce intestinal inflammation, and for many this translates into less musculoskeletal pain as well.

Ginger and Turmeric: Most herbs that are used to spice meals are known to have anti-inflammatory functions. Ginger and Turmeric are the most well-studied in the context of inflammation and pain. Each has been shown to reduce musculoskeletal pain. The most economical way to take ginger and turmeric is with meals as an added spice. However, supplements are available and widely utilized.

B Vitamins: The creation of cellular energy requires most B-complex vitamins. While B vitamins are not traditionally viewed as anti-inflammatory or analgesic, human and animal research suggests that B-vitamin supplementation may offer pain-reducing benefits.

Other Herbs that are known to reduce inflammation and are often found in combinations would include; Boswellia, Devils claw root, Cats claw bark, Pau d’ Arco bark, White Oak bark and White Willow Bark.

Talk to your doctor before taking any nutritional supplement, particularly if you have a pre-existing health condition and/or are taking medication.