Cherries and Joint Pain

Cherries Can Reduce Gout Attacks, and Other Joint Pains

Remarkably, not all joint pain can be adjusted away with skillful hands ... not even mine. A new study out of Boston University corroborated by other studies reports how a natural remedy of tart cherry extract ... or simply a bowl of cherries, and in some cases cherries plus medication can reduce some forms of chronic joint pain, and other acute attacks of gout by up to 75 %.  Eating about 30 pieces of the sweet fruit within 48 hours of a gout attack may even cut the risk of recurrence of the painful arthritic condition by 35 percent.

The single most important thing you can do however, to prevent acute bouts of joint pain, is to drink plenty of water throughout the day... everyday. Generally speaking, two thirds your body weight in fluid ounces.  For someone weighing 150 pounds about 99 ounces or 3 quarts of water consumed slowly all-day-long should become a daily ritual for everyone.

Drink Plenty of Water Throughout the Day

When so-called conventional medicine discovers something that natural health professionals have been saying for years, I always find it amusing.

This November 2012 study from Boston University found among 633 patients, there was a direct relationship between eating cherries and reducing painful attacks of gout, or pseudogout a condition characterized by recurrent attacks of inflammatory arthritis, and in some cases chronic unrelenting joint pain without a history of specific injury or known onset.

Not too shocking, the more cherries someone eats the better the results are. Those who eat one serving a day were able to reduce their attacks by 35%; two servings a day reduced attacks by 40%; and 3 servings of cherries had reduced attacks by as much as 51%. Eating up to three servings of cherries, about one and a half cups, seemed to be the magic number for preventing a serious gout attack.

These researchers also found that patients who combined a daily helping of cherries with the common gout medication called allopurinol had the chance to further reduce their attacks by as much as 75%.

Why does this occur? An excessive amount of uric acid in your diet develops into tiny little razor sharp crystals. In some, those crystals are monosodium urate (MSU, the ones found in gout), and the others are calcium pyrophosphate dehydrate (CPPD, the ones found in pseudogout). Because of super-saturation, these crystals become deposited in and around the joints triggering intense inflammation. Uric acid is a waste byproduct of metabolism and normally excreted through the kidneys in urine. When the process is impaired, uric acid accumulates in the blood stream until the concentration is sufficient enough for crystals to form and are deposited in and around the joints causing the pain, swelling and inflammation associated with gout. It usually attacks the big toes but can sometimes affect the rest of the foot, ankles or knees and less commonly, the elbows and shoulders sometimes mistaken as a rotator cuff injury.

Alcohol consumption, or chronic dehydration along with a high protein diet increases your chances of gout 

Those who are predisposed are generally sensitive to certain other kinds of food. These include organ meats like liver, sweetbreads, kidneys and brain as well as pork, red wine, and orange colored cheeses like cheddar.

Alcohol consumption, or chronic dehydration coupled with a high protein diet and other foods for instance shellfish, and small wild game are rich in the chemical purine, and can also increase the frequency of gout for those who are predisposed. You'd probably be best served to limit your consumption of mushrooms, asparagus, peanuts, lentils and peas because they are higher in purines than other foods.  In doing so, I recommend a healthy diet that reduces inflammation by including fish oil or flaxseed oil rich in Omega-3 essential fatty acids, and in some persons high doses of folate.

The enigma behind cherries' gout-fighting powers isn't entirely understood. Dr. Allan Gelber who co-wrote the commentary to the study found in the journal Arthritis & Rheumatism with Dr. Daniel Solomon, said perhaps the vitamin C content of the fruit or potentially the strong anti-inflammatory effect of their high antioxidant content.

"Anthocyanins are an antioxidant pigment found in cherries and other red and purple fruits and vegetables. They seem to stabilize the free radical molecules responsible for causing inflammation and cell and tissue damage."

Fine tuned however, and in the right combinations,

magic can happen...

It's  well known how many plant flavinoids and compounds called anthocyanins reduce joint inflammation. These are the same substances abundantly found in curcumin, quercetin, ellagic acid, resveratrol, Jatoba extract, and grape seed extract, but unfortunately not everyone has the capacity to benefit equally either because of absorption problems, or its simply lacking in their diets. Fine tuned however, and in the right combinations magic can happen. One such product receiving widespread attention and favor, now with 14 clinical studies found in peer-reviewed journals supporting its use and efficacy is Protandim, a Nrf2 synergiser.  Protandim is a once-a-day patented formulation of five plant substances available without a prescription, and allows the body to express its own abundant antioxidant producing ability without interference.

Oddly enough, after the study above was released, the FDA sent a letter to various cherry-based product manufacturers warning them not to use the study results to make assertions about the benefits of their products.

I look forward to our Christmas celebration in a few days, and time spent with family and friends.  Wishing you a happy Christmas, and a New Year filled with God's abundant favor and grace.

Be sure to enjoy yours too, and don't forget the cherry pie!

Bless and be blessed,

Lewis Meltz

Trampoline Use During This Gift Giving Time of Year…

Over the years having raised four daughters, we've had several lucky brushes when it came to injuries and broken bones.  Now that they're all beyond the age of immediate concern, these comments may be helpful advice for parents with younger children.  It’s all about trampoline use during this gift giving time of year…

My good friend Michael Klein, M.D. is a longtime orthopedic surgeon here in Sacramento, and we recently had lunch together.  Earlier this year he was honored by his residents at UC Davis Medical School when he was voted as outstanding clinical faculty for 2011-2012.  He teaches in the general orthopedic clinic, and has taught in the pediatric fracture clinic since 1999.  I consider Dr. Klein a tremendous resource, and he shared an article with me concerning the recreational use of trampolines.

It wasn't that long ago that we had a trampoline in our backyard.  The safety curtain attached stood 6 ft. around the perimeter of the mat, and really wasn't all that safe after all… as the kids would always seem to find the space just small enough to slip right through and land on the grass.  The foam cushions on the vertical supports deteriorated in the sun after a year or two, as did the safety padding covering the springs.  So after two or three years, it was just a plain old flat trampoline, used on occasion, and usually only when the boys came over… but I think they had other interests other than doing flips for my girls, (in more ways than one).

This article comes from the American Academy of Pediatrics, and is a policy statement published September 24, 2012 in which they oppose, and recommend against trampoline use, and here's why:

According to the co-authors, Susannah Briskin, M.D. and Michelle LaBotz, MD "although trampoline injury rates have been decreasing since 2004, the potential for severe injury remains relatively high.”   Dr. Briskin who practices as a pediatrician notes how trampoline injury rates were 70 per 100,000 in the zero to four-year-old group as late as 2009, increasing to 160 per 100,000 in the 5 to 14-year-old group.  Injury rates for those ages are similar for bicycling or playground equipment, as well as in and around swimming pools or other aquatic environments.  Dr. LaBotz, a sports medicine physician, indicates that even though population exposure is "significantly greater" for bicycling and playground equipment, there are far greater broadly publicized evidence-based safety advisories for swimming pools than advisories for trampolines, which hardly exist. 

Multiple Users, Smallest Jumpers Most Susceptible

Findings reveal how most trampoline injuries occur when multiple people are using it at the same time, and the smallest persons on the trampoline are up to 14 times more vulnerable to injury not only because of the weight differences between the jumpers, but because of their less-developed motor skills, and increases when age differences between the jumpers is increased.  Falling accounts for 27% to 39% of injuries, and risk for falling rises when the trampoline in use is on an uneven surface.

Similar to our own experience, this article notes how cushioning and other padding does not seem to minimize the risk for injury, and a third half of all injuries occur despite direct adult supervision.  Children younger than six years of age account for 22% to 37% of injuries presenting to emergency rooms for treatment with acute injuries.

Even though foot and ankle injuries such as ankle sprain, are most common (more than 60% in 1 study) 10% to 17% of injuries affect the head or neck, “and 0.5% of all trampoline injuries resulted in permanent neurologic damage" the authors warned.  That means you can expect in the under four-year-old group 3.5 of those kids to have permanent neurologic damage, and as many as eight in the 5 to 14-year-old group (per 100,000 injuries), who suffer similar permanent neurologic injuries.

According to this article, the American Academy of Pediatrics offers several recommendations as part of their policy statement which includes:

• A strong recommendation against recreational trampoline use.
• Parents should verify whether trampoline injuries are covered under their homeowner’s or renter’s insurance policy.
• Any trampoline use should be restricted to a single user at a time.
• Adults familiar with safety guidelines should exercise direct supervision with any trampoline use. 
• Trampoline conditions should be inspected regularly, and trampolines in disrepair should be discarded.

The AAP policy statement also says that until further safety information is available on trampoline parks and other well structured community sports programs that include trampolines, "the cautions outlined here” should be closely observed.  Of the many other sports that use trampolines such as SlamBall, BossaBall, or SpaceBall, or ones that combine volleyball, basketball, dodgeball with intense jumping —similar practical considerations should be entertained.

In summary, doctors need to actively discourage unsupervised recreational trampoline use.  Families need to know that many injuries can occur on the mat itself, and current data does not appear to demonstrate that the manufacturers supplied safety netting or padding in place can significantly decrease the risk of serious injury. 

My advice from this article is simply this, keep the gift receipt… and teach the kids to fish.

Bless and be blessed.

Lewis Meltz

Tips on Reducing Stress to Prevent Anxiety During the Holidays

These days it's popular to obsess about our faults and insecurities and limits, of course it is, but it does nothing to move you forward.  And if you happen to stall there, that’s the feeling of “being stuck,” and unable to move forward.  That alone causes added stress and anxiety.  Your limited beliefs will always be there. The question is: do they win, or do you?  Do you rise to the calling of your greatness and service in your heart, or do you routinely shrink back to the thought of what limits you?  Magic resides within you. So live it.

 Do you rise to the calling of greatness in your heart, or do you routinely shrink back to the thought of what limits you?

The temptation to become disappointed, disenchanted and discouraged is real. The remedy to stress is clear: don’t give up on you!

Stress is a legitimate mental condition that can have serious debilitating effects by manifesting in many ways, some physical and others not so recognizable.  High levels of stress are indeed measurable, and the end result?  Self sabotage or worse, pre-mature aging.  Once and for all take an active stand against allowing stress into your life in the first place, and put the advice in this article to work for you in your efforts to lead a healthier lifestyle with greater peace of mind so you can relax and truly enjoy this time of year.

First of all, figure out the main cause of your stress, and see if you can find ways to reduce or eliminate it.  One of the best ways is simply by saying “no” especially to other people’s demands for your time and attention.  Eliminating over commitment is one of the easiest ways to minimize stress and improve performance.  For example, if you've got a friend or co-worker who creates stressful situations for you with demands on your time and attention, segment the amount time you allow for them in advance if you can.  You may even want to distance yourself from them, or stay far away from that person all together.  Who cares what other people might think?  Getting rid of all the large sources of stress in your life will improve your overall attitude, your outlook on life, and your health.  

Simply say no...

Any time you feel stress welling up, you should think about what makes you happy, what fulfills you, and what you want to get done… not what others want you to do for them. Positive and ambitious thoughts can create the proper balance of chemicals in your body so that you can improve your mood on demand.  Too much of a good thing can be just as harmful as well.  Exercise; although it’s a great way to reduce stress can also be used as a way to avoid what causes your stress in the first place.  So keep that in perspective.   

TIP! You may need to see a doctor because anxiety can be too much to deal with on your own. You may want to consider seeking assistance from a professional.

Try minimizing stress by managing your time better.  There is truth in the saying, “Early to bed and early to rise.”  When you are always rushing to get things done, multi-tasking, your body is under constant physiological stress, and believe it or not, the body pushes back just as hard in ways that are hard to understand.  Ease this burden by sharpening your ability to complete tasks in an efficient manner.  Getting things done promptly and systematically will stop everything from piling up, which causes even more stress.  My advice?  The very first thing you do at the start of your day is to get one thing done completely, and do it everyday.  This ritual alone will keep procrastination at bay, which is just another source of stress for most people.

Put an end to procrastination

Secondly, your friends and family will not want to hear about your problems all the time, so pick a time and place that is appropriate. There are times that talking about your problems is necessary. Friends will always be there to listen, so it is vital to use this option to help relieve your stress and anxiety.  Remember, you cannot say the wrong thing to the right person, but on the flip side, you cannot say the right thing to the wrong person.  It’s best to err on the side of caution, state the facts, avoid embellishing the situation, and resist ruminating (repeating yourself) to make your point, and avoid confrontation.  
 
Third, make sure you take some time for yourself every day, no matter how busy you are. You can have a quiet cup of coffee as you read something new, get up early to jump rope, or take a walk during a mid-day break.  These special, quiet times during your day can reduce your stress levels and allow you some time to relax.  If you’ve learned something during that time be sure to teach someone what it is, because it only reinforces it better for you.  That’s why the people you admire seem to have-it-together, and have a certain order to their lives and a level of control most would covet.  So teach someone something new everyday.

TIP! Avoid relying on drugs or alcohol to treat your anxiety, as this will only lead to other problems. Severe and chronic anxiety should be treated professionally, or dealt with in a manner conducive to your well being.

Stress is a major factor in loss of productivity and focus in almost all areas of your life.  Our brains are hardwired to address all human drives, and learning how to harness some of those base drives is the solution to minimize stress and anxiety.  Those base drives include:

• Discipline, 
• Proficiency, 
• Consistency, 
• Thoughtfulness and 
• Association.   

Many people who become stressed are unable to motivate themselves out of their situation.  Amplifying what is great within you will certainly accelerate your life faster than fixing what you “think” limits you.  Most authorities agree how dietary deficiencies can cause widespread health problems just as a deficiency in the base drives above can cause the first signs of stress and anxiety, which left alone or ignored only get worse.

 Amplifying what is great within you will accelerate your life faster than fixing what you “think” is limiting you.

You must become your own change agent.  Recognize the fact you are a product of what you read, what you watch on television, the music you listen to, and the people with whom you spend the most time.  In order to break the chains of stress and anxiety say yes to how you change your environment in what ever way you can.  Get out of your own way, make a connection with someone each day, teach someone something new, care about that person, and grow your list. Listen for unfulfilled needs and desires — and listen for values. After awhile, instead of finding ways to cope with daily stress and anxiety, you’ll need to only schedule time for it once and awhile.  

 

Lewis Meltz

What Triggers Asthma... and Other Household Hazards

Home Care Solution for Chronic Asthma

It’s important to know about asthma triggers, and startling new research shows how using common spray cleaners, and air fresheners, as little as just once per week, may be all it takes to spark asthma. The landmark study, published in the American Journal of Respiratory and Critical Care Medicine, is the first to focus exclusively on asthma triggered by everyday products consumers use in their homes and offices on a regular basis. “The relative risk rates of developing adult asthma in relation to exposure to cleaning products could account for as much as 15%, or about one in seven of all adult asthma cases,” noted the researchers (Am J Respir Crit Care Med 2007;176:735-41).

In this study, researchers enrolled more than 3,500 patients from 10 European countries ⅔rds of whom were women —in the study. Spray cleaners investigated included products for furniture and glass. Whether the spray cleaners featured aerosol or a pump action wasn’t noted.  Dr. Meltz, however, points out that both methods propel content droplets into the air. Consumers, in turn, inhale these droplets into their lungs. Dr. Meltz is concerned about the increasing number of household irritants that can spark asthma episodes. Fortunately, there’s something you can do about it!  Discovering how to identify common irritants by reading label contents, you can help ward off respiratory distress, and possible intoxication for you and your family.

Keep track of how often allergies trigger asthma attacks. If you experience two or more asthma attacks a week after taking over-the-counter allergy medicine, switch to a different retail allergy medication. Most medical professionals concur that it may be harmful to endure two or more attacks on a weekly basis, and that it is completely preventable with the right prescriptive medications.

TIP! If you or one of your family members is an asthmatic, it is key to keep your home clean and dust free, in order to help prevent asthma attacks. Frequent vacuuming is an important part of controlling the allergens that occupy a home.

Chlorine Bleach Fumes

After reviewing the medical records of 160 domestic cleaning women, researchers in Spain concluded that the women’s asthma symptoms were directly linked to their exposure to bleach and similarly irritating cleaning agents. “The public health impact of the use of irritant cleaning products could be widespread since the use of these products is common both in the workplace and at home.” (Occup Environ Med 2005;62:598-606.)  Own a dishwasher? Then you may be exposing yourself and your family to chlorine fumes as well. That’s because many automatic dishwasher detergents contain dry chlorine that is activated when it’s exposed to water in the dishwasher. Clouds of invisible chlorine gas are then released in the steam vented out of the dishwasher, and into your home during each cleaning cycle.

Cleaning With Liquid Ammonia

In a study of 332 nurses and other health-care professionals, researchers observed that those who used ammonia and/or bleach experienced increased risks of new-onset asthma (Occup Environ Med 2007;64:474-9).

If you have received a diagnosis of asthma, you are not to smoke or be near vapors or other types of fumes. This means avoiding tobacco products, and making sure that you do not choose any kind of job that could expose you to harmful vapors or smoke, such as factory work, or working with volatile petroleum products, as found in nail and hair salons, wood finishing, lumber or grain mills.

TIP! Rescue inhalers will become your most dependable ally when you suffer from the effects of asthma. This medication provides temporary and quick relief.

Try Avoiding These Also

Look for organic or less-toxic formulations of the following: Toilet bowl cleaners —Contain chlorine and other lung irritating chemicals. Carpet cleaners —Particularly toxic to children. Dryer sheets —Chemical ingredients include chloroform. Laundry detergents —Contain ammonia.

TIP! Do you know what type of asthma you have? If you identify your specific causes, you can be prepared to treat the symptoms when they appear during your daily routines. A perfect example is that if you have asthma caused by exercise you should put a inhaler in your locker or gym bag.

Prenatal Warnings and Concerns

Did you know that the frequent use of chemically based products prior to conception, or during a pregnancy is associated with persistent wheezing in young children? That’s the conclusion researchers made based on a survey of women who recorded how frequently they used 11 chemical-based domestic products during their pregnancies (Thorax 2005;60:45-9).

Children born to women who eat apples during pregnancy, however, have a significantly decreased risk of asthma and wheezing. These findings are from a study that tracked the dietary intake of 1,253 mother-child pairs over a five-year period. The only other positive association between prenatal diet and the risk reduction of asthma in children? Mom’s consumption of omega-3 essential fatty acids found abundantly in cold water fish (Thorax 2007;62:772-8).

TIP! Consider supplementing your diet with Vitamins E and C when you suffer from asthma. It is widely believed that these vitamins can help control asthma symptoms by improving lung function.

Off-Gassing Triggers

Household chemicals aren’t restricted to just cleaning products. They can also be found in everyday items, even as innocent looking as the new lamp or curtains in the baby’s bedroom.

Imagine, for the last few weeks, your little one has had a slight cough. In fact, the longer the baby is in their room, the worse the cough gets. Ironically, the cough and the arrival of the lamp or curtains were at the same time. Coincidence? Maybe. But it’s just as likely that the culprit is the fumes off-gassing from the synthetic materials used.

It's important to become as knowledgeable as possible about asthma. When you're knowledgeable about your condition, you'll be able to advocate for yourself and seek out the best possible treatment. Keep up to date on the different treatments and always be sure to have the best possible care for yourself. You can easily know this information by further developing your knowledge about your condition, as well as, discovering treatment options.

TIP! Schedule regular visits with your doctor to check up on your asthma. Ideally these should occur every few months.

In Taiwan, a study of 2,290 fifth graders found that exposure to chemical fumes from off-gassing was clearly associated with all seven respiratory symptoms considered in the study —including exercise-induced coughing (J Asthma 2006;43:355-61). Even new furniture and painted walls can trigger an asthma crisis.  Among 96 homes in Quebec City, Canada, researchers identified high concentrations of formaldehyde in homes with new wooden or melamine furniture purchased in the previous 12 months, “and in those homes where painting or varnishing had been done in the sampled room in the previous twelve months.” (Environ Res 2006;102:1-8.) The good news? The same researchers say that “increasing air change rates in homes could reduce exposure to this compound.” What that means, is open a window and improve the ventilation.

Copy Machine Toner and Computer Printer Ink

Avoid anything that could trigger your asthma. This can vary from person to person, as small particles like dust can cause asthma attacks. For other people it may physical activities that will set them off. Try to see what cause your asthma so that you can avoid it.

TIP! Using more than 4 different kinds of cleaning products for your house has been known to increase risks associated to asthma attacks. To limit the chemicals in the air, look for organic cleaning alternatives.

Whether you work from home, or simply have a room set aside for paying bills and surfing the Internet, chances are you own at least one computer and printer, maybe even a copy machine. And, if you're like countless other families, your children have their own computers and printers: most likely in their bedrooms.

But did you know that your printer —just like the chemically based cleaning supplies —may also trigger asthma and other respiratory problems?

According to the results of a recently published study, Australian researchers found that 40 percent of the 62 office printers they tested released high levels of ultra-fine particles into the air. These particles, like those found in cigarette smoke, are subsequently inhaled into the lungs (Environ Sci Technol 2007;41:6039).

Obesity and Asthma 

In a more recent study, it was found that obesity was associated with poor asthma control.  Furthermore, it's influenced most by airway inflammation stemming from oxidative stress. Often times those affected most seriously resort to using steroid inhalers causing other complications (Biochim Biophys Acta. 2011 Nov;1810(11):1120-6. Epub 2011 Sep 14).  If you are prescribed asthma medication, and you find yourself without your inhaler or medication when you have an asthma attack, find some caffeine. Many people have found that consuming black tea, coffee or chocolate may lessen the effects of an attack. The caffeine constricts your blood vessels and leads to the opening of your airways while other compounds in chocolate have similar effects.

TIP! Your home can be full of the major triggers leading to an asthma attack. These include mold, dust and spores.

Toner coverage —in this case, more is not better —and cartridge age influenced the amount of particles released into the air. Using printers in well ventilated areas, however, can reduce the amount of free-floating particles and leave you breathing easier.

Respiratory Function Improved With Chiropractic Care

In addition to reducing household chemicals, you can also boost lung function with regularly scheduled chiropractic care. I typically recommend every 90- days, or at the change of every season… just about twice as often as most would choose to get their teeth cleaned.

If you tend to suffer from any allergies or asthmatic conditions, always clean vaporizers very thoroughly, as well as humidifiers and any associated apparatus. Bacteria could breed in this moist environment and get into the air once you turn the humidifier on.

TIP! When you have asthma, it is vital that you avoid cleaning products. Cleaning products may contain chemicals which can trigger an asthmatic episode, such as ammonia.

A recent Australian study explored the effect of combining chiropractic manual therapy with exercise on respiratory function in 20 healthy, nonsmoking individuals. The results showed that “manual therapy appears to increase the respiratory function of normal individuals.” What’s more, this type of treatment —received before exercise —may allow patients to exercise longer because of their boosted respiratory function (J Manipulative Physiol Ther 2007;30:509-13). The connection? Misaligned vertebrae and ribs may restrict lung function and impede breathing. Doctors of chiropractic use safe and gentle maneuvers known as chiropractic adjustments to restore the restricted movement of spinal bones (vertebrae): a common condition known as vertebral subluxation, or fixation.

Talk to Dr. Meltz

If you or someone in your family is having occasional episodes of wheezing, this could be a sign of mild environmental asthma, and you should schedule an appointment with your doctor today for a complete chiropractic checkup.

The development of asthma symptoms can occur over time and they can be difficult to pinpoint and diagnose. There are actually many people that have passed away from an asthma attack without ever knowing they were even at risk. If you have any trouble catching your breath, or a cough that won't go away, consider talking to your doctor to make sure that you aren't afflicted with asthma. Other more serious signs of respiratory distress include frequent chest pain, sudden difficulty breathing, or regular shortness of breath. These are much more serious concerns, and should be considered a medical emergency equally as serious as bleeding, poisoning, or shock. 

Don’t wait until a full-fledged asthma attack or worse, leaves you, or a loved one, breathless. 

Bless, and be blessed... Always

 

Lewis Meltz

9- Natural Solutions for Depression

It All Starts Here

Dr. Meltz is concerned about the sharp rise in depression rates over recent years. Recent economic events has made it even more difficult to cope with future uncertainty. Each year, more and more children and adults experience depression at alarming rates, and many turn to antidepressant medications that are loaded with serious side effects you should be concerned of. 

What triggered this increased incidence in the first place? Researchers believe that everything from diet, to stress, to lack of exercise, to low grade chronic inflammation, and oxidative stress in combination may play an important role. Fortunately, a wealth of scientific evidence indicates that, for many individuals, simple lifestyle changes can go a long way in reducing symptoms. Doctors of chiropractic do not diagnose or treat psychological or psychiatric problems, such as depression. However, Dr. Meltz can share research revealing natural solutions and helpful tips with patients (Int J Neuropsychopharmacol. 2011 Oct 19:1-8).

TIP! One thing to remember when coping with depression is that you are in charge, even though you may not always feel that way. The word "depressed" should be banished from your vocabulary.

First of All —Seek to Minimize Chronic Pain

Unrelenting pain is more than just annoying; it’s literally depressing, and research proves it. Studies show that frequent or chronic neck or back pain is often accompanied by bouts of moderate to severe depression. 

Many drugs designed to mask the pain are no solution. Potential side effects may propagate even more problems. Why not stop the pain at its source? Chronic back and neck pain are often caused by a common condition called vertebral subluxation. It’s a disorder that occurs when movement and spinal bones (vertebrae) are restricted. The best news is that Dr. Meltz eliminates vertebral subluxations with specialized and precise maneuvers done by hand called chiropractic adjustments. 

While chiropractors do not treat depression, preliminary research demonstrates that chiropractic adjustments may help ease depressive symptoms caused by chronic muscle and joint pain. “It has been long speculated that chiropractic interventions may affect mental health problems,” note researchers. 

To test this hypothesis, investigators in a non-peer reviewed study followed 15 adults who were both clinically depressed and had a vertebral subluxation in the spine of their upper neck. Before and after receiving a chiropractic adjustment, the subjects completed a standard assessment for depression

TIP! In order to beat depression, always remain realistic in your thinking. Examine your priorities and expectations from life.

called the Beck Depression Inventory II. Results revealed a marked reduction in depression scores following the intervention (Journal of Vertebral Subluxation Research 2005:1-4).

Regularly Scheduled Exercise

Research shows how exercise works wonders to counteract depression. One study found that it’s as effective as antidepressants for moderate depression, without the potential side effects. In one study, 156 subjects with major depressive disorder, who were 50 years of age or older, were prescribed exercise, medication or a combination of both. Although patients receiving drugs showed faster initial results, after 16 weeks both exercise and antidepressants were “equally effective,” with “essentially identical” scores on depression tests. Researchers concluded that “an exercise training program may be considered an alternative to antidepressants for treatment of depression in older persons.” (Arch Intern Med 1999; 159:2349-56.)

TIP! When you are feeling depressed, be sure to eat nutritious, healthful meals and snacks regularly. Start the day off with a good breakfast to boost your metabolism and keep you from feeling hungry later.

Additional research shows that exercise may also surpass antidepressants when it comes to preventing depression relapses over the long term (Psychosomatic Medicine 69:587-596 2007). 

Despite these findings, even mild exercise, such as walking, offers significant benefits, according to new research. The study consisted of 38 patients who had endured a major depression episode during an initial phase of standard antidepressant medication. 

In a 10-day experiment, 20 patients participated in daily walking, while 18 patients in a placebo group performed low-intensity stretching and relaxation techniques.  

The researchers used two standard clinical tests to assess each participant’s severity of depression throughout the study.   After only 10 days, the exercise group experienced a pronounced drop in depression scores, compared with the placebo group.  While 65 percent of exercising patients experienced a “clinical response” — a reduction in depression scores by more than six points — only 22 percent of the placebo group enjoyed similar results. “Endurance exercise may help to achieve substantial improvement in the mood of selected patients with major depression in a short time,” conclude the authors (Br J Sports Med 2006;40:10).

TIP! Often people misdiagnose temporary sadness or feeling a little blue with real and serious depression. Make sure that you talk to an expert, so that you can know exactly what it is that you're suffering from.

Remember, when it comes to exercise, something is better than nothing. Even short bouts of exercise diminish depression, say researchers in Germany. The investigation included 12 patients, with an average age of 49, who suffered severe depression. All subjects appreciably improved after engaging in 30 minutes of exercise for only 10 days. “Aerobic exercise can produce substantial improvement in mood in patients with major depressive disorders in a short time,” concluded the study’s authors (Br J Sports Med 2001;35:114-7).

Avoiding Alcohol Consumption

Alcohol is a natural depressant. Drinking alcohol can affect moods for hours and hours or even days later. Limit alcohol consumption or consider skipping it completely.

TIP! Your diet can influence how you feel about yourself. A lot of people that are depressed aren't eating nutrient-rich, or well-balanced diets, and as a result negative emotions plaguing their minds.

Be Prudent With Medication

There's plenty of prescription and over-the-counter medications that contribute to depression. That’s why it’s best to seek natural alternatives whenever possible.

Get Inspired

TIP! If you are depressed, you should make sure you are eating three good meals a day. You can often not be as hungry if you are feeling down, and you might feel more tired and less motivated.

The adage “use it or lose it” is especially fitting when it comes to the mind. Many experts and authorities report that cognitive vitality is essential for keeping depression at bay.

But just how do you maintain “cognitive vitality” to ward off depression? When researchers from the Netherlands assessed 830 subjects aged 49 to 81 years, they found that an “engaged and active lifestyle” does the trick. At a three-year follow up, participants who engaged in mental, social and physical activities were least likely to endure cognitive decline, which is often accompanied by depression (Z Gerontol Geriatr 2002;35:575-81).

TIP! If you suffer from depression, think about joining a support group. Speaking with other people who are dealing with the same diagnosis can give you insight into what you are experiencing.

Minimize Stress

Stress is depression’s evil twin... and the two go hand-in-hand. Stress up regulates the production of the hormone cortisol, which can elevate to high levels and lead to a range of health problems. Often when stress recedes, depression may follow suit. Out of all stress-causing factors, work related anxiety may be most likely to cause depression. Over a two-year period, researchers examined the association between stress and depression, using a health survey from respondents aged 18 to 75. Stress on the job was strongly linked to depression, and different work-stress factors affected men and women differently. For women, high levels of general day-to-day stress and low levels of coworker support were associated with higher odds of depression. And for men, consistent high job strain and anxiety elevated odds of incident depression (Health Rep 2006;17:11-29).

TIP! Don't neglect your social outlets. When you suffer from depression, you may not feel like socializing.

Gratitude Matters

What causes you the most stress? Make a list of the top five most stressful things in your life right now and write down concrete steps and creative solutions to make them less anxiety producing.

Consider Therapy

A solid body of research indicates that therapy is as —or more —effective than medication for depression. In some cases it also offers longer-lasting results. Cognitive therapy guides individuals to identify thoughts that produce negative emotions. Singling out negative self talk and replacing it with gentler and more accurate ideas improves self image and decreases the blues. If you’re interested in giving therapy a try, ask us for a referral to a qualified therapist in the community.

TIP! Try taking your dog out for a walk if you start to feel depressed. Clinical studies have shown that people who are pet owners are usually less depressed than people who are without pets.

Rely and Trust Friends and Family

Seeking comfort and advice from close friends and family may reduce depression. But did you know that being a good listener can reduce the feeling of gloominess and sadness as well? Research shows that social support reduces depressive symptoms for both individuals receiving and providing support. One large-scale study included 4,558 middle-aged individuals from a community in Northern Japan with a high rate of suicides. Providing and seeking support from anyone in the community strongly reduced incidence of depression and suicide, especially for male participants (Psychiatry Clin Neurosci 2006;60:652-61). 

Bless, and be blessed... Always

 

Lewis Meltz