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6 Great Reasons To Start Eating Cherries
Do you love cherries? I do not know of anyone who does not. Here are six great benefits of cherries that will make you love them even more:
1. Cherries can attenuate arthritis pain. Cherries reduce the amount of inflammation in the body by reducing C-reactive protein, which is an inflammatory marker in the blood. Cherries also decrease uric acid, which causes pain and swelling of the joints. The USDA did a study that showed that two cups of cherries can reduce uric acid by as much as 15%. If you suffer from arthritis then you want to eat bing cherries.
2. Cherries contain cyanidin, which is a powerful antioxidant that helps keep cancer cells from growing out of control. You will want to look for the deepest darkest colored cherries as they contain the most cyanidin.
3. Cherries can help you sleep. Cherries contain melatonin which is a hormone produced by the body to help you feel sleepy. Studies show that just 2 tablespoons of tart cherry juice is just as effective as taking a melatonin supplement.
4. Cherries are an excellent source of potassium which helps lower your blood pressure by helping your body get rid of excess sodium. 1 cup contains as much potassium as a banana.
5. A cup of cherries is less than 100 calories and packs in 3 grams of fiber, which will keep you feeling full longer and may help to prevent overeating. They also contain many B-vitamins such as thiamin, riboflavin and vitamin B6, which are crucial for metabolism and converting nutrients into energy.
6. They taste great!
KALE & BROCCOLI FIGHT ARTHRITIS
Eating kale, broccoli, and other cruciferous vegetables could help to prevent the progression of osteoarthritis, a new study from the UK suggests.
Researchers from the University of East Anglia found that cruciferous vegetables contain a chemical compound called sulforaphane, which blocks enzymes causing the destruction of cartilage by intercepting a key molecule tied to inflammation. Lead researcher Professor Ian Clark and colleagues also studied the effects of the chemical compound on lab mice with osteoarthritis. Mice fed a diet rich in sulforaphane had reduced cartilage damage and less osteoarthritis compared to mice not on the special diet.
Vegetables with high amounts of sulforaphane include:
Currently there are no cures for osteoarthritis, and treatment generally consists of pain relief or surgery. While joint replacement surgery may help, it’s not always the answer for every patient, Professor Clark said.
Finding ways to slow the progression of osteoarthritis can is key for preventing the need for surgery and improving patient outcomes. But eating cruciferous greens isn’t the only way to help osteoarthritis. Studies show that exercise rehabilitation and chiropractic care can reduce pain and enhance function in patients with osteoarthritis in the knee, hip, hands, and spine.
Davidson , RK, et al. Sulforaphane represses matrix-degrading proteases and protects cartilage from destruction in vitro and in vivo. Arthritis & Rheumatism 2013; doi: 10.1002/art.38133.
This month you will learn about:
- How to manage your sodium levels.
- Foods that fight arthritis.
- The amazing health benefits of cherries
- Another study that proves the efficacy of chiropractic for neck pain
My job is to make sure your joints and muscles stay healthy as well as to coach and counsel you on applying the science of nutrition and fitness for total wellness.
- Dr. Phelts
A diet high in sodium can be unhealthy for you. The typical american diet consists of packaged, processed, and refined foods, which are usually loaded with sodium. High sodium is associated with high blood pressure, which can lead to other cardiovascular complications. When it comes to blood pressure there is a lot of focus on sodium, but we should also be concerned about sodium’s electrolyte antagonist potassium.
Potassium can help reduce the unhealthy effects of high sodium levels. When potassium levels are higher than sodium, the body releases excess sodium and water weight. On the other hand, when sodium levels are high, potassium is leached from your body and excreted. When you combine limiting sodium intake with increasing potassium intake, your body is better able to keep sodium levels lower.
Potassium also fortifies digestive enzymes to improve sugar disposal, fat metabolism, brain function, lung respiration and joint health.
How much potassium should you consume each day? There is no recommended daily allowance for potassium, but most nutritional experts recommend between 11/2 and 2 grams a day. Athletes may need more, because they use more electrolytes than sedentary individuals. Some great sources of potassium are avocados, winter squash, and cherries, flounder, and salmon.
Tips For A Successful Low Sodium Diet:
1. It is recommended that healthy individuals <51 years old limit their sodium intake to 2,300 milligrams a day. Individuals >51 years old, or that have high blood pressure, kidney disease, or diabetes should keep their sodium intake below 1,500 milligrams.
2. Prepare as many of your meals as possible yourself, so that you are in control of your sodium intake. Try to eat out less often as there is no way for you to know how much salt is being added to your food.
3. Try not to add salt to your food. If you do, use sea salt or himalayan salt. Their potassium content helps to modulate sodium levels. Table salt is stripped of other minerals during processing.
4. Avoid packaged foods, because sodium is often added to improve taste and to increase the shelf life of the food.
5.Include high potassium foods in your diet like winter squash, avocados, and cherries.
94% of Neck Pain Patients Significantly Improved with Chiropractic
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A new study showed that combining chiropractic cervical (neck) and thoracic (upper back) spinal adjustments led to significant improvements in 94% of patients with neck pain.
Chiropractors have a range of techniques at their fingertips, and research continues to investigate whether certain techniques are more effective than others for relieving neck pain.
Often patients with neck pain exhibit dysfunction not just within the cervical spine in the neck, but in the thoracic spine in the upper back. For this reason, some chiropractors apply thoracic spinal adjustments in addition to cervical spinal adjustments when treating patients with neck pain. Additionally, chiropractors may also chose to use non-thrust adjustments to provide the same benefits of thrust adjustments but with lower force.
Researchers from Long Island University sought to see whether the addition of thoracic thrust spinal adjustments added any noticeable treatment benefit. They studied of a group of 64 patients with neck pain who were randomly assigned to receive either one of two treatments: thoracic thrust manipulation plus non-thrust cervical manipulation (experimental group); or cervical spine non-thrust manipulation (control group). Both groups were given an at-home exercise program consisting of active range-of-motion exercises.
After one week of treatment, the experimental group receiving the combined treatment had substantially better results in terms of neck pain and disability compared to the control group. Nearly all of the patients in the experimental group (94%) had a global rating change score of +4 or higher, compared to 35% of the control group.
The study suggests that a combination of thoracic spine thrust manipulation plus cervical spine non-thrust manipulation is superior to cervical spine non-thrust manipulation alone. The findings also add to earlier research demonstrating the benefits of spinal adjustments and exercise for relieving neck pain. In one recent study from The Annals of Internal Medicine, chiropractic plus exercise was more effective than pain medication in relieving symptoms for patients with neck pain.
Masaracchio M, et al. Short-term combined effects of thoracic spine thrust manipulation and cervical spine nonthrust manipulation in individuals with mechanical neck pain: a randomized clinical trial. The Journal of Orthopaedic and Sports Physical Therapy 2013 Mar;43(3):118-27. doi: 10.2519/jospt.2013.4221.
About Dr. Phelts:
Dr. John W. Phelts has been a licensed chiropractor since 2003. Dr. Phelts specializes in the treatment of conditions of the neck, shoulder, low back, hip, thigh, knee, elbow and Carpal Tunnel Syndrome. He has developed a seamless method for treating these disorders without the use of drugs or surgery. As a chiropractor, he uses a "whole person approach" when taking care of his patients. By combining the very best hands-on-technique, state of the art physiotherapy procedure, and providing the newest and best natural vitamins, mineral, and herbal supplements on the market today, Dr. Phelts is able to help you to accelerate and/or maintain your journey to good health. His goal is always to restore your health to pre-injury status or better.