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How To Treat Tight Hamstrings

Written by Dr. Steve Chaney on . Posted in Treating Tight Hamstrings

Stretching Hamstrings Can Cause Them To Tear

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

how to treat tight hamstrings“Don’t stretch your hamstrings” is the opposite advice to that given to the vast majority of athletes, especially runners. There is good reason to stop before you stretch, and consider why your hamstrings feel tight in the first place before determining how to treat tight hamstrings.

I received a message about a hamstring injury on one of the forums that I moderate. The message came from a father who was concerned about his 12YO son, an avid athlete. While stretching his hamstrings, he heard a “pop” and immediately felt pain at his butt and behind his knee. A few days had passed and the boy was still having hamstring pain while sitting and walking.

The first thing someone may tell him is to stretch, and that’s the last thing that should be done. He needs to get an MRI to make sure that his hamstring tendon isn’t torn. If that’s okay, then he needs to look more in depth to find out why his hamstrings are tight.

Why Your Hamstrings May Be Overstretched

overstretched hamstringsVery often your hamstrings will feel tight even though they are actually being overstretched!  Your hamstrings originate on your posterior pelvis, and one of your quadriceps muscles originates on the front of your pelvis. The quadriceps muscle is Rectus Femoris which goes from your pelvis, over your kneecap and down to your shin bone.

When your Rectus Femoris is tight, it will pull your pelvis down in the front. This causes your pelvis to move up in the back, and your hamstrings get overstretched. Your hamstrings feel tight, but if you then try to stretch them, you could tear them. In fact, if they are tight enough, you could actually pull the tendon away from the bone.

I’ve found that your hamstrings will often release on their own when you treat your quadriceps. As your quadriceps aren’t pulling down on the front of your pelvis, it allows your posterior pelvis to go down. As your posterior pelvis goes down, it releases the over-stretch from your hamstrings.

How to Treat Tight Hamstrings

release quadricep tensionPay attention to tight quadriceps when deciding how to treat tight hamstrings.

Fortunately, it’s really easy to release the tension in your quadriceps. I teach these treatments, and many more, in my book: Treat Yourself To Pain-Free Living.

In this picture, I’m using the Julstro Power Roller to push (don’t roll) from the top of my thigh to just above my knee.

I’ve found that the Power Roller gives more focused strength than using a foam roller. Also, tools that have beads that roll can’t go deep enough to reach the lower fibers of this thick muscle.

You’ll find a big spasm, which feels like a bump, at the point shown in this picture. When you go over the spasm, it will hurt so start out slow and build up strength to go deeper.

Also, treating your quadriceps will not only help release your hamstrings, but it is also the treatment for knee pain. This helps you eliminate two painful conditions, not just one! This is also one of the series of treatments for releasing low back, hip, and groin pain. It’s an especially good self-treatment to learn. You can also do this treatment while sitting in a chair with your knee slightly bent.

 How to Treat Tight Hamstrings While Treating Spasms

treat tight hamstringsAFTER you treat your quadriceps, then you can treat your hamstrings. The picture on the left not only treats the spasms, but it also stretches your hamstrings.

I prefer the Julstro Perfect Ball  over any other type of ball.  The Perfect Ball is solid in the middle and soft on the outside, giving great pressure without hurting the muscle.

Put the Perfect Ball on a hard surface such as a wooden stool or corner of a desk.

Rest your hamstrings on top of the ball, moving until you find the spasm in the muscle.

Finish by straightening your leg which will stretch your hamstrings. Go slowly and don’t strain the muscle, just move to a “hurts so good” level.

pain free living bookTreat Yourself to Pain-Free Living  shows you how to treat spasms from your head to your feet. If you are in pain, or if you love sports and your joints feel tight, this book will become your favorite “tool!”

Now, you know how to treat tight hamstrings.

Wishing you well,

Julie Donnelly

 

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Premature Death: Reduce Your Risk by 31%

Written by Dr. Steve Chaney on . Posted in Premature Death

Add 3.4 Disease-Free Years To Your Life

Author: Dr. Stephen Chaney

reduce premature deathIf you could reduce your risk of:

  • Heart Disease (primarily heart attack) by 24%,
  • Stroke by 33%,
  • Cancer by 14%
  • Premature death by 31% (That would add approximately 3.4 years of disease-free years to your lifespan),

Would you be interested in knowing more?

What if you could enjoy all these benefits:

  • Without it costing you an extra penny?
  • Without any side effects?
  • And you felt great?

Would you like to know the secret?  The secret is a diet rich in fruits and vegetables – probably a lot more fruits and vegetables than you are currently eating. Let’s look at the evidence.

How Was The Study Done?

reduce heart attacksYou may be saying “That’s not news. I’ve heard that before.” Yes, there have probably been hundreds of clinical studies looking at the benefits of diets rich in fruits and vegetables. There have also been several meta-analyses that have combined the data from many individual studies to improve that statistical power of their conclusions.

However, this study (Aune et al, International Journal of Epidemiology, DOI: 10.1093/ije/dyw319 ) is unique.

  • It is the largest and most comprehensive meta-analysis looking at the benefits of fruit & vegetable consumption ever undertaken.
  • It analyzed 142 published clinical studies with over 2.1 million subjects from around the globe.
  • There were 43,000 cases of heart disease, 47,000 cases of stroke, 112,000 cases of cancer, and 94,000 deaths in these studies.
  • It had enough statistical power to determine even minor effects of fruit and vegetable intake.
  • It is the first meta-analysis with enough data to accurately determine the optimal intake of fruits and vegetables.

 

Premature Death:  Reduce Your Risk By 31%

reduce premature death by eating fruits and vegetablesFor most of the health outcomes examined in this study, the optimal intake of fruits and vegetables was 10 servings a day. When they compared people who were consuming 10 servings a day to people who were consuming less than one serving a day,

  • Heart disease was reduced by 28%.
  • Stroke was reduced by 33%.
  • Premature death was decreased by 31%.
  • The fruits and vegetables most strongly associated with this benefit were apples, pears, citrus fruit, green leafy vegetables, and cruciferous vegetables.

For cancer, the optimal intake of fruits and vegetables was 6 servings a day. When they compared people who were consuming 6 servings a day to people who were consuming less than one serving a day,

  • Cancer was reduced by 14%.
  • The fruits and vegetables most strongly associated with reduced cancer risk were green vegetables such as green beans, yellow vegetables such as peppers and carrots, and cruciferous vegetables.

The authors speculated that the relatively small reduction in cancer risk they observed may have been because they were looking at total cancer cases rather than looking at individual cancers. Previous studies have suggested that fruits and vegetables reduce the risk of some cancers much more than others.

Finally, the authors estimated that:

  • 6 million premature deaths/year worldwide could be prevented if people consumed 6 servings of fruits and vegetables a day, and…
  • 8 million premature deaths/year worldwide could be prevented if people consumed 10 servings of fruits and vegetables a day.

What Does This Mean For You?

When the USDA rolled out the “Food Guide Pyramid” in 1992, they recommended 2-4 servings of fruit and 3-5 servings of vegetables a day. They tried educating the American public for almost a decade to no avail. Only 3% of Americans even came close to that recommendation.

In 2011 they threw in the towel and introduced “My Plate”, which recommended 5 servings (2 fruits and 3 vegetables). This is also the current recommendation of the WHO and England. “How well are we doing with this recommendation?”, you might ask.

good news bad newsThe answer is “not very well.”  The bad news is the CDC estimates that less than 13% of Americans eat 2 servings of fruit and 2-3 servings of vegetables a day. An average American eats one serving of fruit a day and less than 2 servings of vegetables a day. Clearly, we have a long way to go.

My guess is that only vegans come close to the recommended 10 servings a day, and that’s only if they skimp on beans, nuts, and grains so they can load up on fruits and vegetables.

The good news is every added serving of fruits and vegetables is beneficial. The authors of the study estimate that for every increase of 2.5 servings a day:

  • Heart disease would be reduced by 8%
  • Stroke would be reduced by 13%
  • Cancer would be reduced by 3%.
  • Premature death would be reduced by 10%

If we were to increase our intake of fruits and vegetables to even 6 servings a day:

  • Heart disease would be reduced by 16%
  • Stroke would be reduced by 22%
  • Cancer would be reduced by 13%.
  • Premature death would be reduced by 27%.

What About Supplementation?

The authors of the study stated: “Most likely it is the whole package of beneficial nutrients you obtain by eating fruits and vegetables that is crucial to health. This is why it is important to eat whole plant foods to get the benefit, instead of taking antioxidant or vitamin supplements…”

I agree in principle. It is impossible to duplicate the myriad of nutrients found in whole foods in a supplement. More importantly, we can do better. We should all work towards increasing the amount of fruits and vegetables in our diet.

However,

  • When there is such a huge gap between what Americans are eating and the optimal intake of fruits and vegetables, and…
  • The USDA has tried for decades to get Americans to eat more fruits and vegetables without success, and…
  • We know many of the beneficial nutrients found in those fruits and vegetables…

Supplementation also makes sense. Choose a company that you can trust and try to fill the gap between what you need and what you are getting from your diet.  And, increase your intake of fruits and vegetables to decrease your risk of premature death.

 

The Bottom Line

 

  • A new meta-analysis that combined the data from 142 published clinical studies with over 2.1 million subjects has concluded that increasing our intake of fruits and vegetables to 10 servings a day would:
    • Reduce heart disease (primarily heart attacks) by 24%.
    • Reduce strokes by 33%.
    • Reduce cancer by 14%.
    • Reduce premature death by 31% (That would add approximately 3.4 years of disease-free years to your lifespan).
    • Result in 7.8 million fewer premature deaths/year worldwide.
  • The bad news is that:
    • The CDC estimates that less than 13% of Americans eat even 2 servings of fruit and 2-3 servings of vegetables a day.
    • The CDC also estimates that the average American eats one serving of fruit and less than 2 servings of vegetables per day.
  • My guess is that only vegans come close to the recommended 10 servings a day, and that’s only if they skimp on beans, nuts, and grains so they can load up on fruits and vegetables.
  • The good news is every added serving of fruits and vegetables is beneficial. The authors of the study estimate that for every increase of 2.5 servings a day:
    • Heart disease would be reduced by 8%
    • Stroke would be reduced by 13%
    • Cancer would be reduced by 3%.
    • Premature death would be reduced by 10%
  • We can do better. We should all work towards increasing the amount of fruits and vegetables in our diet.
  • However,
    • When there is such a huge gap between what Americans are eating and the optimal intake of fruits and vegetables, and…
    • The USDA has tried for decades to get Americans to eat more fruits and vegetables without success, and…
    • We know many of the beneficial nutrients found in those fruits and vegetables…
  • Supplementation also makes sense. Choose a company that you can trust and try to fill the gap between what you need and what you are getting from your diet.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Does Diet for Children with ADHD Matter?

Written by Dr. Steve Chaney on . Posted in ADHD Diet

Could A Healthy Diet Help Your Child?

Author: Dr. Stephen Chaney

 

diet for children with adhdDoes diet for children with ADHD matter?

The prevalence of ADHD appears to be skyrocketing. It increased by 42% in just 8 years between 2003 and 2011. Currently, 4.5 million children in the US are on ADHD medication, at a cost to taxpayers of $45 billion.

Unfortunately, ADHD medications come with serious side effects like loss of appetite and delayed growth, sleep disorders, nausea & stomach pains, headaches, moodiness and irritability. Even more worrisome is that many children say they “just don’t feel right” while they are on the drugs. Finally, there is the unintended message we are sending our children that drugs are the solution to their problems.

It is no wonder that millions of parents are looking for more natural solutions for their child’s ADHD. That is why recent headlines like “The Mediterranean Diet Could Help Children with ADHD” generate such interest.

In this issue of Health Tips From the Professor I have looked at the studies behind the headlines to answer your most pressing questions:

  • Would something as simple as the Mediterranean diet help my child control their ADHD symptoms?
  • Do they have to adhere to the Mediterranean diet, or would other healthy diets work just as well?

Answering these questions will tell us if diet for children with ADHD matters.

adhd dietHow Was The Study Designed?

The study behind the headlines (A Rios-Hernandez et al, Pediatrics DOI: 10.1542/peds.2016-2027) looked at 60 children and adolescents (ages 6-16) from southern Spain who were newly diagnosed with ADHD and compared them with 60 sex- and age-matched controls without ADHD from the same schools.

A food frequency questionnaire was administered by a trained interviewer and a scoring system called KIDMED was used to evaluate adherence to a Mediterranean-type diet. The study excluded children with more severe psychological problems and any children taking ADHD medications or nutritional supplements.

Does Diet for Children with ADHD Matter?

 

  • In a preliminary analysis of the data, the investigators discovered:
    • Breastfeeding was associated with decreased risk of ADHD.
    • Inactivity was associated with increased risk of ADHD.
    • Obesity was associated with increased risk of ADHD.

    child adhd dietOf course, the main point of the study was to investigate whether adherence to a Mediterranean-type diet influenced the risk of developing ADHD. The answer to this question was clear cut.

    • Adherence to a Mediterranean-type diet significantly reduced the risk of ADHD in both children and adolescents.

    So, clearly diet for children with ADHD does matter.

    Next, the investigators used the data obtained from the food frequency questionnaires to ask what components of a Mediterranean diet were most influential in reducing the risk of developing ADHD. These results were also very interesting:

    Dietary components that decreased the risk of ADHD included:

    • Consuming two or more servings of fruit every day (In Spain, the extra servings of fruit were primarily citrus, but presumably other fruits would be just as effective).
    • Consuming fresh or cooked vegetables more than once a day.
    • Consuming fatty fish on a regular basis (2-3 times a week).
    • Consuming grains or rice almost every day.
    • Starting the day with a healthy breakfast.

    Dietary components that increased the risk of ADHD included:

    • Eating at fast food restaurants more than once a week.
    • Skipping breakfast.
    • High consumption of soft drinks.
    • High consumption of candy and sugar.

    What Does This Mean For You?

    foods adhd dietThis study clearly showed that adherence to a Mediterranean diet is associated with a significantly lower incidence of ADHD.

    Of course, this study was conducted in southern Spain where a healthy diet is the Mediterranean diet. The question for people in other parts of the world is whether other healthy diets would work just as well.

    Based on their detailed study of the effect of individual dietary components, it is reasonable to assume that any healthy diet that…

    …emphasized fresh fruits & vegetables, whole grains, omega-3-rich fish, and…

    …started the day with a healthy breakfast, and…

    …minimized (or eliminated) fast foods, sodas, candy & other sweets…

    …would reduce the risk of ADHD.

    Plus, this is an approach that has no side effects. Just side benefits.

    Finally, if you read the study carefully, it is clear a holistic approach is always best. For example:

    • Individual dietary components had small effects on ADHD symptoms.
    • When those individual components were combined into a healthy diet, a major reduction in ADHD symptoms was observed.
    • The study suggested that reduction in ADHD symptoms would be even greater with a healthy lifestyle that included regular exercise and weight control.
    • The authors stated that supplementation could also play a role in reducing ADHD symptoms. They felt the best evidence was for supplementation with omega-3 fatty acids and a multivitamin multimineral supplement.

We can certainly conclude that diet for children with ADHD matters.

 

The Bottom Line

 

A recent study in southern Spain has looked at the relationship between adherence to a healthy Mediterranean diet and the risk of developing ADHD symptoms in children and adolescents.

  • In a preliminary analysis of the data, the investigators discovered:
    • Breastfeeding was associated with decreased risk of ADHD.
    • Inactivity was associated with increased risk of ADHD.
    • Obesity was associated with increased risk of ADHD.
  • These factors were independent of adherence to a Mediterranean diet.
  • Adherence to a Mediterranean-type diet significantly reduced the risk of ADHD in both children and adolescents. This was the major finding of the study.
  • The dietary components in the study that decreased the risk of ADHD were:
    • Consuming two or more servings of fruit every day (In Spain, the extra servings of fruit were primarily citrus, but presumably other fruits would be just as effective).
    • Consuming fresh or cooked vegetables more than once a day.
    • Consuming fatty fish on a regular basis (2-3 times a week).
    • Consuming grains or rice almost every day.
    • Starting the day with a healthy breakfast.
  • The dietary components that increased the risk of ADHD were:
    • Eating at fast food restaurants more than once a week.
    • Skipping breakfast.
    • High consumption of soft drinks.
    • High consumption of candy and sugar.
  • Based on their detailed study of the effect of individual dietary components, it is reasonable to assume that any healthy diet that…
    • …emphasized fresh fruits & vegetables, whole grains, omega-3-rich fish, and…
    • …started the day with a healthy breakfast, and…
    • …minimized (or eliminated) fast foods, sodas, candy & other sweets……would reduce the risk of ADHD.
  • Plus, this is an approach that has no side effects. Just side benefits.
  • Finally, if you read the study carefully, it is clear a holistic approach is always best. That would include:
    • A healthy diet
    • regular exercise and weight control.
    • Supplementation with omega-3 fatty acids and a multivitamin multimineral supplement.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

The Mediterranean Diet For Heart Health

Written by Dr. Steve Chaney on . Posted in Mediterranean diet

Can You Cut Your Heart Disease Risk In Half?

Author: Dr. Stephen Chaney

 

what ifShould you use the Mediterranean diet for heart health?

What if…

  • You could reduce your risk of heart disease by almost 50%…and…
  • It didn’t cost you an extra penny?
  • You didn’t need to lose weight (although you would probably get even better results if you did)?
  • You didn’t need to buy a gym membership and start a workout program (although you would probably get even better results if you did)?
  • There were absolutely no side effects?
  • There were considerable side benefits like reduced risk of type 2 diabetes, high blood pressure, inflammation, and cognitive decline as you aged?

Would you be interested? I’m willing to bet if this were a TV ad, you would be on the edge of your seat. If it were a new “magic” supplement, you might be reaching for your credit card before the ad was over. If it was the latest “miracle” workout machine, you might order it right away.

However, I am not talking about a magic pill or a miracle workout machine. I’m talking about a way of eating called the Mediterranean diet. Recent headlines have claimed that the Mediterranean diet can cut heart disease risk almost in half. This would lead you to believe you could use the Mediterranean diet for heart health.  Let’s look at the evidence behind that claim.

 

How Was The Study Designed?

omega-3 lowers heart disease riskThe study behind the headlines (C-M. Kastorini et al. Atherosclerosis, 246: 87-93, 2016) enrolled 2583 adults, ages 18-89, from the region around Athens, Greece in a 10-year study beginning in 2001-2002.

At the beginning of the study and at the 5 and 10-year mark, participants completed in-depth surveys about their medical records, lifestyle, and dietary habits. These surveys were conducted by trained personnel (cardiologists, general practitioners, dietitians, and nurses). Participants with active cardiovascular disease in the first survey were excluded from the study.

The study evaluated 4 things:

  • Cardiovascular disease risk factors including obesity, high cholesterol, high triglycerides, high blood pressure, diabetes, and inflammation.
  • Adherence to the Mediterranean diet (see below).
  • Heart disease incidence based on heart attacks, stroke, angina, ischemia, cardiac arrhythmias and deaths due to heart disease.
  • Confounding variables such as age, sex, family history of heart disease, smoking, and lack of physical activity. All comparisons were corrected for these confounding variables so that they did not influence the results.

Adherence to the Mediterranean diet was based on a diet analysis scoring system called MedDietScore. The Mediterranean diet is one which emphasizes fresh fruits and vegetables, whole grains, beans, nuts, fish, olive oil, and moderate consumption of red wine.  You can see this might lead you to believe in the Mediterranean diet for heart health.

The MedDietScore gives positive points based on how often these foods are consumed. It gives negative points based on how often meats, meat products, poultry, and full-fat dairy products are consumed. For alcohol, modest consumption is considered a positive, with either no or excess alcohol consumption rating a score of 0. The composite score ranges from 0 to 55, with higher values indicating greater adherence to the Mediterranean diet.

As an aside, you might think that everyone in Greece consumes a Mediterranean diet. Unfortunately, our unhealthy Western diet and our fast foods restaurants are making inroads in the birthplace of the Mediterranean diet.

 

The Mediterranean Diet for Heart Health?

Mediterranean diet for heart healthEven after correcting for confounding variables, the study results were impressive.

  • Each 10% increase in adherence to the Mediterranean diet was associated with a 15% decreased risk of developing heart disease during the 10-year study period.
  • When they compared participants in the upper third for adherence to the Mediterranean diet to those in the lower third, their risk of developing heart disease was decreased by 47%. That’s huge.

However, the results were even more impressive when they looked at the effects of the Mediterranean diet on other risk factors for heart disease.

  • For individuals with low adherence to the Mediterranean diet, each of those risk factors (obesity, high cholesterol, high triglycerides, high blood pressure, diabetes, and inflammation) independently increased the risk of developing heart disease. These results are identical to almost every other published study looking at those risk factors.
  • However, for individuals with high adherence to the Mediterranean diet, those same risk factors had only small, non-significant effects on the risk of developing heart disease. If this finding is verified by future studies, it would suggest that adherence to a Mediterranean diet has the potential to override risk factors like obesity, diabetes, high blood pressure and elevated cholesterol.

Of course, I would not recommend that you ignore obesity and other cardiovascular risk factors and just focus on following a Mediterranean diet. I’m pretty sure you will get even better results if you get your weight, blood sugar, cholesterol, and blood pressure under control in addition to following a Mediterranean diet. Who knows, you might even reduce your risk of heart disease by 75% or more.  So, should we believe in the Mediterranean diet for heart health?

What Does This Mean For You?

If this were the only published study showing that adherence to the Mediterranean diet reduces heart disease risk I would consider it speculative. However, it is only one of several recent studies that have come to a similar conclusion. At this point in time, the evidence is strong that following a Mediterranean-type diet will reduce your heart disease risk.  The Mediterranean diet for heart health seems to be true.

That brings me back to my opening statement. Following a Mediterranean diet:

  • Won’t cost you a penny. You are just spending your food budget on healthier foods.
  • May reduce your risk of heart disease by up to 47% even if you don’t lose weight, but I recommend that you do lose weight.
  • May be as effective as exercise at reducing your heart disease risk. That statement comes from a talk given by one of the authors when he was describing the study.
  • Has no side effects. You could probably achieve a 47% reduction in heart disease using a cardiologist-approved cocktail of 3-5 drugs, but those drugs would come with significant side effects and a considerable cost for someone.
  • Will likely come with side benefits like reduced risk of type 2 diabetes, high blood pressure, inflammation, and cognitive decline.

My question to you is: Now that you know that a simple dietary change could have all those benefits and no downside, are you willing to give it a try? If so, your heart may just thank you for it.

However, I don’t mean to imply that the Mediterranean diet is the only way to reduce your heart disease risk. If your blood pressure is elevated, you might want to try the DASH diet . If you want to reduce heart disease risk and also minimize cognitive decline as you age, you might want to consider the MIND diet .

Those three diets are actually quite similar. They all emphasize fruits, vegetables, whole grains, nuts, seeds, fish, and moderate amounts of healthy fats. They all minimize refined flour, pastries, sweets, red & processed meats. You won’t find a Twinkie or a Big Mac in any of them.

The Mediterranean diet for heart health?  Sure!

The Bottom Line

 

  • A recent study suggests that adherence to a Mediterranean type diet could reduce the risk of developing heart disease by up to 47%.
  • The beneficial effect of the Mediterranean diet was so strong that it overcame other cardiovascular risk factors such as obesity, high cholesterol, high triglycerides, high blood pressure, diabetes, and inflammation.
  • This study is likely to be accurate because it is fully consistent with several other studies looking at the effect of the Mediterranean diet on heart disease risk.
  • To put it into perspective, this simple dietary change.
    • Won’t cost you a penny. You just redirect your food budget.
    • Has zero side effects. You could probably achieve a similar 47% reduction in heart disease risk with a cardiologist-approved cocktail of 3-5 drugs, but that would come with multiple side effects.
    • Has side benefits such as reduced risk of type 2 diabetes, high blood pressure, inflammation, and cognitive decline
  • However, the Mediterranean diet is not the only game in town. Other studies suggest that the DASH diet and MIND diet are also effective at reducing heart disease risk.
  • Those three diet patterns (Mediterranean, DASH & MIND) are actually quite similar. They all emphasize fruits, vegetables, whole grains, nuts, seeds, fish, and moderate amounts of healthy fats. They all minimize refined flour, pastries, sweets, red & processed meats. You won’t find a Twinkie or a Big Mac in any of them.
  • Finally, I am not suggesting that you go on the one of these diets and just throw away your heart medicines without talking to your doctor. However, I would recommend that you talk with your doctor about implementing what the National Institutes of Health calls Therapeutic Lifestyle Change. All three dietary patterns are fully consistent with the NIH-recommended Therapeutic Lifestyle Change. The NIH recommends that Therapeutic Lifestyle Change be tried before considering cholesterol lowering drugs or be used along with cholesterol lowering drugs so that drug dosage can be minimized.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Frozen Shoulder Pain Relief

Written by Dr. Steve Chaney on . Posted in Shoulder Pain

Frozen Shoulder, Rotator Cuff Pain, No More!

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

frozen shoulder pain reliefA frozen shoulder is a mild sounding name for a seriously painful condition that prevents your shoulder and arm from moving. Muscles in your entire shoulder are responsible for frozen shoulder and rotator cuff injuries. Each one needs to be treated for relief, and each impacts the others so it’s important to treat all of them to achieve frozen shoulder pain relief.

Last month I showed you how to do the treatment for the Infraspinatus muscle in the back of your shoulder. This month we’ll talk about two muscles in your chest that prevent your arm from going back.

Muscles that Cause Frozen Shoulder and Rotator Cuff Injuries

The muscles are your Pectoralis Minor and Pectoralis Major which are on the front of your shoulder. If you put your hand on your chest as shown, you are right on top of both muscles.  You can also move your hand down a bit to treat the rest of the two muscles.

frozen shoulder pain relief treatmentThe deeper muscle is your Pectoralis Minor which goes from your ribs up to the top of your shoulder. This muscle pulls your shoulder forward and causes your back to round. When it is in spasm, you have poor posture and can’t bring your shoulder back.

The surface muscle is your Pectoralis Major which goes from your chest bone (sternum) to your upper arm. When this muscle contracts normally, you bring your arm in toward your trunk and/or across the front of your body. If it is in spasm, you can’t bring your arm out away from your body.

You can see how these two muscles will cause frozen shoulder by holding your arm tight to your body.

Since they both move your shoulder and arm, while they aren’t technically rotator cuff muscles, they impact your rotator cuff.  So, these muscles have to be addressed as well for frozen shoulder pain relief.

Frozen Shoulder Pain Relief Treatment and Rotator Cuff Injury Treatment

Place your opposite hand onto your chest as shown.  For example, if you are treating your left shoulder, you will put your right hand on the bottom. Press your fingertips into your chest and place your left hand on top of your right hand.  Press into the muscles with both hands to add strength to the movement.

pain free dvdIf you don’t feel the tender point at first, just move your fingertips around and keep pressing.  When you hit a sore point, you are on top of the spasm. Hold the pressure for 30 seconds and repeat. Do this 2-3 times, and then look for another tender point.

It is most beneficial if you combine this treatment with the treatment for the Infraspinatus that was shown previously.

There are so many shoulder treatments involved in the release of frozen shoulder and rotator cuff injuries that I can’t show all of them. If you suffer from shoulder pain or limited flexibility, I suggest you look at my book Treat Yourself to Pain-Free Living. This book will help you with frozen shoulder pain relief.

Wishing you well,

Julie Donnelly

 

 

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

julie donnellyShe has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Is Red Yeast Rice Safe?

Written by Dr. Steve Chaney on . Posted in Red Yeast Rice

Is Natural Always Better?

Author: Dr. Stephen Chaney

is red yeast rice safeIs red yeast rice safe?  First, let’s take a quick look at statins.

Statin drugs save lives. When taken by people who have survived a heart attack, they have proven effectiveness at lowering the risk of a second heart attack.

But, statins are also dangerous. They can cause muscle damage, liver damage, and even kidney failure (statin side effects ). Statins can also cause diabetes  and memory loss.

Because of these side effects, many people are looking for more natural alternatives for lowering their cholesterol. Many other people are unable to take the statin drugs because of muscle pain and/or elevated liver enzymes.

One popular alternative to statin drugs is red yeast rice. Red yeast rice comes from traditional Chinese medicine, so it is natural. However, just because a supplement is natural doesn’t necessarily mean that it is either safe or effective. Red yeast rice is a perfect example. Many people think that red yeast rice is as effective as statins for reducing cholesterol levels. They believe red yeast rice side effects are non‐existent. Nothing could be further from the truth!

Is Red Yeast Rice Safe and Effective?

Is Red Yeast Rice Effective?

is red yeast rice effectiveIs red yeast rice safe and effective.  The active ingredients in red yeast rice are a class of compounds called monacolins, which are close analogs of the statin drugs. In fact, the most abundant monacolin in red yeast rice, monacolin K, is identical to the statin drug lovastatin (Mevacor). That destroys one myth. If a red yeast rice product contains as much monacolin K as a lovastatin pill, it would have the same benefits and the same side effects.

It only gets worse! In fact, you have no way of knowing how much monacolin K is in your red yeast rice supplement. Because lovastatin is a drug, the manufacturers of red yeast rice are caught in a Catch‐22 situation. If the manufacturers were to actually standardize or disclose the levels of monacolin K in their product, the FDA would consider it an unapproved drug and remove it from the market.

When manufacturers don’t standardize their active ingredients, bad things happen.

How bad, you might ask? A recent study (RY Gordon, Archives of Internal Medicine, 170: 1722‐1727, 2010) analyzed the concentration of active ingredients in 12 commercially available red yeast rice supplements. The results were appalling:

  • Total monacolins in the supplements ranged from 0.31 to 11.15 mg/capsule.
  • Monacolin K (lovastatin) ranged from 0.10 to 10.09 mg/capsule.

To put that into perspective, therapeutic doses of lovastatin range from 10 to 80mg/day. Most of the red yeast rice supplements had an insignificant amount of monacolin K. Only a few of the samples tested had enough monacolin K to be equivalent to the lowest therapeutic dose of lovastatin.

 

Is Red Yeast Rice Safe?

is red yeast rice dangerousAnother study (Mazzanti et al, British Journal of Clinical Pharmacology, DOI:10.1111/bcp.13171) found that red yeast rice with 5-7 mg of monacolin K had the same frequency of side effects as 20-40 mg of pure, pharmaceutical grade lovastatin. The most frequent side effects were muscle pain, muscle damage, liver injury, gastrointestinal reactions, and skin reactions. Hospitalization was required in 25% of the cases.

It gets even worse! The first study (RY Gordon, Archives of Internal Medicine, 170: 1722‐1727, 2010) also measured levels of a toxin called citrinin that is produced by a fungus that grows on red yeast rice. Citrinin is potentially toxic to the kidneys. This is not a toxin that you would find in a pharmaceutical product like lovastatin, but it was present at high levels in one third of the red yeast rice formulations tested.

What Does This Mean For You?

Is red yeast rice safe?  To sum it all up, if you were to go out and purchase a red yeast rice supplement.

  • You might get a batch with no active ingredients. It wouldn’t have any of the side effects of a statin drug, but it wouldn’t have any efficacy either.
  • You might get a batch that would have the same efficacy and the same side effects as a low dose statin drug.
  • You would have a 33% chance of getting a batch that was contaminated with a toxin that you would never find in a statin drug—one that might damage your kidneys.

I don’t know about you, but after reading those studies I have no desire to ever try a red yeast rice supplement.

If you are looking for a natural cholesterol-lowering supplement that is both safe, effective, and recommended by the National Institutes of Health, choose one containing 2 grams of plant stanols and sterols.

Is red yeast rice safe?  Not always.

 

The Bottom Line

Just because a supplement is natural doesn’t necessarily mean that it is either safe or effective. Red yeast rice is a perfect example. Many people think that red yeast rice is as effective as statins for reducing cholesterol levels. They believe red yeast rice side effects are non‐existent. Nothing could be further from the truth!

  • The active ingredients in red yeast rice are a class of compounds called monacolins, which are close analogs of the statin drugs. In fact, the most abundant monacolin, monacolin K, is identical to the statin drug lovastatin (Mevacor).
  • There is no standardization of red yeast rice supplements. One study looked at 12 red yeast rice supplements and found that the dose of monacolin K ranged from almost nothing to the equivalent of the lowest therapeutic dose of lovastatin.
  • Another study found that the side effects of red yeast rice were identical in type and frequency to low dose lovastatin.
  • Even worse, one third of the red yeast rice supplements tested contained a toxin called citrinin that is potentially toxic to the kidneys.
  • To sum it all up, if you were to go out and purchase a red yeast rice supplement,
    • You might get a batch with no active ingredients. It wouldn’t have any of the side effects of a statin drug, but it wouldn’t have any efficacy either.
    • You might get a batch that would have the same efficacy and the same side effects as a low dose statin drug.
    • You would have a 33% chance of getting a batch that was contaminated with a toxin that you would never find in a statin drug—one that might damage your kidneys.

Natural isn’t always better! I don’t know about you, but after reading those studies I have no desire to ever try a red yeast rice supplement.

If you are looking for a natural cholesterol-lowering supplement that is both safe, effective, and recommended by the National Institutes of Health, choose one containing 2 grams of plant stanols and sterols.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Omega-3 and Heart Disease Risk

Written by Dr. Steve Chaney on . Posted in Omega-3s and Heart Disease

Why Is There So Much Confusion About Omega-3 and Heart Disease Risk?

Author: Dr. Stephen Chaney

 

omega-3 heart diseaseConcerning omega-3 and heart disease, the pendulum keeps swinging. In the 1990’s several strong clinical studies showed that omega-3s reduced heart disease risk. In fact, a major clinical study in Italy, (Lancet 354: 447 – 455, 1999 , Circulation 105 : 1897 – 1903, 2002 ), found omega-3s to be just as effective as statin drugs for preventing heart attacks, but without any of the side effects of statins.

At that time, everyone was talking about the benefits of omega-3s in reducing heart disease risk. The American Heart Association recommended an intake of 500-1,000 mg/day of omega-3s for heart health. Some experts were recommending even more if you were at high risk of heart disease.

In the 2000’s the pendulum swung in the other direction. Several clinical studies found no benefit of omega-3s in reducing heart disease risk. Suddenly, experts were telling us that omega-3s were overrated. They were a waste of money. The American Heart Association kept their omega-3 recommendations for heart health, but put more emphasis on omega-3s for people with elevated triglycerides (where the benefits of omega-3s are non-controversial).

Suddenly regarding omega-3 and heart disease, the pendulum is swinging back again. A recent meta-analysis (Alexander et al, Mayo Clinic Proceedings, 92: 15-29, 2017) reported that omega-3s do appear to be beneficial at reducing heart disease risk. An editorial accompanying that article (O’Keefe et al, Mayo Clinic Proceedings, 92: 1-3, 2017) called the meta-analysis “the most comprehensive of its kind to date…” Those experts went on to say “…omega-3-fatty acid intake of at least 1 gram of EPA + DHA per day, either from seafood or supplementation (as recommended by the American Heart Association) continues to be a reasonable strategy.”

This was followed by publication of three clinical studies that came to essentially the same conclusion (Kieber et al, Atherosclerosis, 252: 175-181, 2016 ; Sala-Vila et al, Journal of the American Heart Association, In Press ; and Greene et al, American Journal of Cardiology, 117: 340-346, 2016 ).

Why is there so much confusion about omega-3 and heart disease? Let’s start by reviewing the recently published meta-analysis.

 

Do Omega-3s Lower Heart Disease Risk?

omega-3 lowers heart disease riskThis study (Alexander et al, Mayo Clinic Proceedings, 92: 15-29, 2017) combined the data from 18 randomized controlled trials with 93,000 patients and 16 prospective cohort studies with 732,000 patients. This was the largest meta-analysis on omega-3s and heart health performed to date. The results were as follows:

  • The combined data from the randomized controlled studies showed that omega-3 supplementation resulted in a non-significant 6% reduction in heart disease risk. This is similar to other recently published studies (more about that later).
  • However, when the investigators looked at high risk populations within the randomized controlled studies, the results were strikingly different.
    • In patients with elevated triglycerides, omega-3 supplementation caused a significant 16% reduction in heart disease risk.
    • In patients with elevated LDL cholesterol, omega-3 supplementation caused a significant 18% reduction in heart disease risk.
  • In addition, the combined data from the prospective cohort studies showed that omega-3 supplementation resulted in a significant 18% decrease in heart disease risk.

The authors concluded “[Our] results indicate that EPA + DHA may be associated with reducing heart disease risk, with greater benefits observed among higher-risk populations…”

 

Why Is There So Much Confusion About Omega-3s and Heart Disease Risk?

confusionThere are several major clinical studies in progress looking at the effect of omega-3s on heart health. Some experts predict that the confusion will be cleared up once they are published. I predict they will only add to the confusion. Let me explain why.

You’ve heard the old saying “Garbage in – garbage out.”  Proper design of clinical studies is essential. If a study is poorly designed, it provides incorrect information. When you analyze the previous clinical studies carefully, you find that many of them are flawed. Their results are, therefore, incorrect. My fear is that many of the ongoing clinical studies will contain the same flaws and will provide the same incorrect information.

Let’s look at the flaws, and why they provide incorrect information.

Flaw #1: Omega-3 supplementation will only be beneficial for people who are omega-3 deficient. The authors of the Mayo Clinic Proceedings editorial provided a useful analogy. They said: “Vitamin C bestows dramatic and lifesaving benefits to persons with scurvy, but is no better than placebo for persons who are replete with vitamin C.”

That means a well-designed study should measure omega-3 levels in red blood cells both prior to and at the end of the clinical study. The data analysis should focus on those individuals who started the study with low omega-3 status and whose omega-3 status improved by the end of the study. Unfortunately, few of the previously published studies have done that, and I am not confident that the ongoing studies have incorporated that into their experimental design.

Flaw #2: Omega-3 supplementation will be of most benefit for those people who are at highest risk for heart disease. This has been a recurrent pattern in the literature. Many of the clinical studies focusing on high-risk individuals have shown a beneficial effect of omega-3 supplementation on heart disease risk. Most of the studies focusing on the general population (most of which are of low risk for heart disease) have failed to show a benefit of omega-3 supplementation. The current meta-analysis is no exception. When they looked at the general population, there was a non-significant reduction in heart disease risk. However, when they looked at high-risk populations the beneficial effect of omega-3s was highly significant.

I can’t predict how the ongoing studies will analyze their data. If they focus on high-risk groups they are more likely to report a beneficial effect of omega-3s on heart health. If they only report on the results with the general population, they are likely to conclude that omega-3s are ineffective.

I do need to make an important distinction here. The inability to demonstrate a beneficial effect of omega-3 supplementation in the general population does not mean that there is no effect. It turns out to be incredibly difficult to demonstrate a beneficial effect of any intervention, including statins , in a healthy, low-risk population. Because of that, we may never know for sure about the relationship between omega-3 and heart disease. Do omega-3s reduce heart disease risk for the young and healthy. At the end of the day, you will need to make your own decision about whether omega-3s make sense to you.

omega-3 supplementationFlaw #3: Heart medications mask the beneficial effects of omega-3 supplementation. When the public hears about the results of a randomized controlled study they assume that the placebo group received no treatment and the omega-3 group was only receiving omega-3s. That is not how it works.  Medical ethics guidelines require that the placebo group receive the standard of care treatment – namely whatever drugs are considered appropriate for that population group.

That means that it has become very difficult to demonstrate that high-risk populations benefit from omega-3 supplementation. Back in the 90s, the standard of care for high risk patients was only one or two drugs. In those days, many studies were reporting beneficial effects of omega-3 supplementation in high risk populations. However, for the past 5-10 years the standard of care for high risk patients is 4-5 medications.

These are medications that reduce cholesterol levels, lower triglyceride levels, lower blood pressure, reduce inflammation, and reduce clotting time. In other words, the drugs mimic all the beneficial effects of omega-3s. (The only difference is that the drugs come with side-effects. The omega-3s don’t.) It is no coincidence that many of the recent studies have come up empty-handed.

The current studies are asking a fundamentally different question. In the 90s, clinical studies asked whether omega-3s reduced heart disease risk in high-risk patients. Today’s clinical studies are asking whether omega-3s provide any additional benefits for patients who are already taking multiple drugs. Personally, I think my readers are more interested in the first question than the second.

Once again, the current meta-analysis is perfectly consistent with this interpretation. The high-risk groups who clearly benefited from omega-3 supplementation were not ones with pre-existing heart disease or who had previously had a heart attack. They were the ones with elevated LDL cholesterol or triglycerides. They were patients who were, either not taking drugs for those risk factors, or patients for whom the drugs were ineffective.

Because subjects in future studies will be taking multiple medications, I predict that even those ongoing studies focusing on high-risk populations will come up empty-handed.

Now you understand why I started this section by saying that I predict many of the ongoing studies will provide incorrect results. I predict that you will see more headlines proclaiming that omega-3s don’t work. However, you won’t be swayed by those headlines because you now know the truth about the flaws in the clinical studies behind the headlines!

What Does This Mean For You?

omega-3 fish oilThe most recent meta-analysis and a careful evaluation of previous studies make two things clear:

  • If you are at high risk of heart disease, omega-3 supplementation is likely to reduce your risk.

We can divide risk factors for heart disease into those we know about, and those we don’t.

  • Risk factors we know about include previously diagnosed heart disease or heart attack, genetic predisposition, age, elevated LDL cholesterol levels, high triglycerides, high blood pressure, inflammation, obesity, metabolic syndrome and diabetes.
  • Unfortunately, there are also risk factors we don’t know about. For too many Americans the first sign of heart disease is sudden death – sometimes just after receiving a clean bill of health from their doctor.
  • If you are not getting enough omega-3s in your diet, omega-3 supplementation is likely to reduce your heart disease risk.

If you are young and healthy, the unfortunate truth is that we may never completely understand the relationship between omega-3 and heart disease. We may not know whether omega-3 supplementation reduces your risk of heart disease. However, I think the overall evidence is strong enough that you should consider adding omega-3s to your diet.

In short, I agree with the authors of the Mayo Clinic Proceedings editorial and the American Heart Association that omega-3-fatty acid intake of at least 1 gram of EPA + DHA per day, either from seafood or supplementation, is a prudent strategy for reducing heart disease risk.

 

The Bottom Line

  • There has been a lot of confusion about the role of omega-3s in reducing heart disease risk.
  • In the 90s, several clinical studies reported that omega-3 supplementation reduced heart disease risk. Most experts, including the American Heart Association, were recommending that most Americans would benefit from adding 500-1,000 mg of omega-3s to their daily diet.
  • In recent years, several clinical studies have reported that omega-3 supplementation has no effect on heart disease risk. [There were some important flaws in those studies, which I discuss in the article above]. Experts started saying that omega-3s were overrated. They were a waste of money.
  • The largest meta-analysis ever undertaken in this area of research has recently reported that omega-3 supplementation decreases risk of heart disease in high-risk population groups. Three subsequent clinical studies have come to essentially the same conclusion.
  • Other studies suggest that omega-3 supplementation is also likely to reduce heart disease risk in individuals with poor omega-3 status, and most Americans have poor omega-3 status.
  • We may never know whether omega-3 supplementation reduces heart disease risk if you are young and healthy. Simply put, not enough young & healthy people develop heart disease within the time-frame of a clinical study for the results to be statistically significant. For this group, the old saying about “An ounce of prevention…” just makes sense.
  • I agree with those experts who recommend at least 1,000 mg/day of omega-3s as a prudent strategy for reducing heart disease risk.
  • There are several major clinical trials in progress studying the efficacy of omega-3s for reducing heart disease risk. Some experts predict that the confusion will be cleared up once they are published. I predict they will only add to the confusion. I predict that many of those studies will show no benefit of omega-3 supplementation, and you will see more headlines proclaiming that omega-3s play no role in heart health. If you have read the article above, you won’t be swayed by those headlines because you will know the truth about the flaws in the studies behind the headlines.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Is The Jellyfish Memory Supplement A Hoax

Written by Dr. Steve Chaney on . Posted in jellyfish memory supplement, Supplements and Health

Are The Claims Too Good To Be True?

Author: Dr. Stephen Chaney

jellyfish memory supplementDid another phony nutritional supplement, the jellyfish memory supplement, just bite the dust? You’ve seen the TV ads reminding us that our memory starts to fade as we age. You’ve heard the claims about a protein derived from a jellyfish improving your memory. You’ve seen graphs summarizing a clinical study proving the product works. It all sounds so compelling. Are those claims too good to be true? According to the FTC and the New York Attorney General’s Consumer Protection Division, the answer is yes.

Is The Jellyfish Memory Supplement A Hoax?

On January 9th 2017, the FTC and the New York Attorney General’s office sued the makers of the “jellyfish memory supplement,” accusing the company of making false and unsubstantiated claims that the product improves memory, provides cognitive benefits, and is “clinically shown” to work.The FTC complaint alleged that the marketers relied on a study that failed to show that their product works better ftcthan a placebo on any measure of cognitive function. In their joint press release the FTC said “The marketers of [the jellyfish supplement] preyed on the fears of older consumers experiencing age-related memory loss. But one critical thing these marketers forgot is that their claims need to be backed up by real scientific evidence.” The New York Attorney General said “The marketing for [the jellyfish supplement] is a clear-cut fraud, from the label on the bottle to the ads airing across the country. It’s particularly unacceptable that this company has targeted vulnerable citizens like seniors in its advertising for a product that costs more than a week’s groceries, but provides none of the health benefits that it claims.”

Why Were The Clinical Study Results So Misleading?

clinical studyI am a strong supporter for innovation in supplement development. However, innovative products should be backed up by published clinical studies showing significant benefit before being marketed to the public. Unfortunately, the clinical study cited for the “jellyfish memory supplement” does not meet this standard.

  • The study has not been published in a peer-reviewed scientific journal. That means the study has not been independently reviewed by anyone not associated with the manufacturer.
  • When you actually analyze the data, it turns out that the improvement in memory was inconsistent from subject to subject, and the overall results were not statistically significant.
  • The graph shown on TV shows a 20% improvement in memory in just 90 days. In fact, that degree of improvement was only experienced by a very small subset of users. Most users experienced either no improvement or an insignificant 5-10% improvement. The graph the company used to market their product was clearly misleading.

Why Was The Scientific Rationale For The Product So Misleading?

misleading studyApoaequorin, the jellyfish protein in question, is a calcium binding protein. The manufacturer claims that it improves calcium balance in the body, which improves brain function. There are numerous fallacies in that model. For example:

  • Apoaequorin is not found in humans. In fact, the manufacturer does not even use the protein found in jellyfish. They use a synthetic version produced through genetic engineering.
  • Calcium balance is very tightly regulated in the human body. There is no evidence that the addition of apoaequorin, or any other calcium binding protein, improves calcium balance or brain function in humans.
  • Proteins do not enter our bloodstream intact. They have to be degraded to individual amino acids before they can be absorbed. That means when you take a pill containing apoaequorin protein, all you get is a release of amino acids into your bloodstream.
  • Finally, even if you were magically able to get apoaequorin protein into your bloodstream, it couldn’t cross the blood-brain barrier. The only reliable means of getting proteins into the brain is by cranial injection, and I don’t think anyone is going to be doing that for mild cognitive impairment.

The emperor has no clothes! Don’t get me wrong. As someone who is moving into my “golden years,” I would love to see this product succeed. I would love for them to produce clinical evidence that their product makes a statistically significant improvement in memory. I would love for the data to be good enough that it could be published in a peer reviewed journal. I would love for the jellyfish memory supplement to be legitimate. However, I suspect the FTC will win this one. I suspect another bogus product is about to bite the dust.

What Does This Mean For You?

This is just one of many examples of supplements that have first rate marketing, but second rate science. As a consumer, you need to be eternally vigilant. Unfortunately, most of you are not scientists, so it is very difficult for you to evaluate the claims. The FDA does it’s best to shut down products that are dangerous to your health. The FTC does it’s best to shut down products that make unfounded claims. I will do my best to warn you about about bogus products. However, none of us can keep up with all the dangerous and bogus products that flood the marketplace. At the end of the day, your best defense is to remember that famous quote “If it sounds too good to be true…” The jellyfish memory supplement sounds too good to be true.

The Bottom Line

  • The FTC and New York Attorney General have sued the manufacturers of the “jellyfish memory supplement” that has been so widely advertised on TV. The FTC alleges that the claims for that product are “false and unsubstantiated.”
  • The clinical study cited by the manufacturer was flawed because:
    • The results had not been published in a peer reviewed scientific journal. That means the study has not been independently reviewed by anyone not associated with the manufacturer.
    • The results were not statistically significant.
  • The scientific rationale for the product was flawed because:
    • The “jellyfish protein” is not found in humans. In fact, the manufacturer does not even use the protein found in jellyfish. They use a synthetic version produced through genetic engineering.
    • Proteins must be degraded to individual amino acids before they can be absorbed into the bloodstream. That means when you take a pill containing “jellyfish protein”, all you get is a release of amino acids into your bloodstream.
  • Even if you were magically able to get the protein into your bloodstream, it couldn’t cross the blood-brain barrier. The only reliable means of getting proteins into the brain is by cranial injection, and I don’t think anyone is going to be doing that for mild cognitive impairment.
  • I will do my best to alert you about bogus supplements. The FDA and FTC will do their best to protect you. However, none of us can keep up with all the dangerous and bogus products that flood the marketplace. At the end of the day, your best defense is to remember that famous quote “If it sounds too good to be true…”

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

The Latest Health Articles

Written by Dr. Steve Chaney on . Posted in Latest Health Articles

200th Issue Celebration:  Highlights From the Past Two Years on Health, Nutrition, and Fitness

Author: Dr. Stephen Chaney

latest health articlesFor four years I have been providing you with the latest health articles on various health, nutrition, and fitness topics by publishing “Health Tips From The Professor.”  I have tried to go behind the headlines to provide you with accurate, unbiased health information that you can trust and apply to your everyday life. The 200th issue of any publication is a major cause for celebration and reflection – and “Health Tips From The Professor” is no different.

I am dedicating this issue to reviewing some of the major stories I have covered in the past 100 issues.  I reviewed the highlights from the first 100 issues previously. There are lots of topics I could have covered, but I have chosen to focus on three types of articles:

  • Articles that have debunked long-standing myths about nutrition and health.
  • Articles that have corrected some of the misinformation that seems to show up on the internet on an almost daily basis.
  • Articles about the issues that most directly affect your health.

The Latest Health Articles on Weight Loss

Weight Loss Secrets

 

latest health articles weight lossOf the latest health articles and since this review is being written in January,  let’s start with some of the most insightful articles about healthy weight loss. For example, some assumptions people have about losing weight are just plain wrong. Even worse, they are counter-productive. They actually prevent you from losing weight if you accept them. The article “8 Weight Loss Myths” debunks those myths.

The article “8 Tips For Eating Less” gives you some useful “tricks” for controlling both food choices and portion sizes, based on the research of Dr. Brian Wansink. “Exercise and Weight Loss” gives you valuable information on how much exercise you need to be doing if you want to lose weight. Finally, “Lose Weight Without Counting Calories” highlights recent research showing that healthy food choices are more important for weight control than counting calories or fad diets.

The Latest Health Articles on Protein

How Much Protein Do We Need?

latest health articles proteinIn recent years, we have gained new appreciation for the importance of dietary protein in maintaining muscle mass. We have also learned that leucine, one of the essential amino acids, plays an important role in regulating the protein synthesis required to maintain or increase muscle mass.

The article “Are High Protein Diets Your Secret To Weight Loss?” summarized the latest research on how much dietary protein is required to maintain muscle mass when you are trying to lose weight. “Leucine and Muscle Gain” discusses the optimal protein and leucine levels for optimal muscle gain after a workout. Hint: The science-based amounts are more than the RDA but less than what many “muscle madness” websites claim.  When you are looking for the latest health articles, be sure your source is giving you all the information.

Most of us lose muscle mass when we age. In “Do Protein Needs Increase As We Age? I summarize the latest research on the amount of protein and leucine we need to maintain muscle mass in our golden years. Finally, In “How Much Protein Do You Need?” I point out the fallacies of a New York Times article proclaiming that most Americans get too much protein. However, I also summarize all of the latest research on the protein needs of individual groups. Many of you will find this a useful resource.

The Latest Health Articles on Food Nutrition

How Foods Affect Our Health In Surprising Ways

latest health articles food effectsMost Americans understand that the food choices we make can affect our weight and our health.  Although, we sometimes disagree on what foods are good for us. When we think about foods affecting our health, we are usually thinking about major diseases like heart disease, cancer, and diabetes. However, food choices can affect our health in some unexpected ways as well.

For example, in “Do Foods Make Them Fidget?” I discuss research showing that food allergies may be a major contributor to ADHD in children. In “Can Foods Affect Our Mood?” and “Does Diet Affect Depression In Women?” I discuss research showing that what we eat can affect our mood in some pretty significant ways.

In “Can What We Eat Affect Our Kids?” I explore some thought provoking research suggesting that what we eat prior to conception and during the first trimester of pregnancy may influence our children’s health throughout their life. There is much more research to be done, but even the possibility of that occurring should serve as a wake-up call for everyone thinking of becoming a parent.

Finally, in “Is There A Simple Solution To Gas & Bloating?” I summarize some ground-breaking research into a new approach for identifying the foods that cause you digestive problems. If you’ve eliminated the most obvious problem foods from your diet and still have digestive issues, you will definitely want to read this article.

The Truth About Omega-3s

latest health articles omega3After years of unchallenged popularity, omega-3s have become controversial. Some doctors are claiming that they don’t really provide any health benefits and we get plenty in our diet. Nothing could be further from the truth.

In “Are Americans Deficient in Omega-3s?” I report on a recent survey showing that most Americans have very poor omega-3 nutritional status. In “The Good News About Omega-3s & Blood Pressure” I discuss recent research suggesting that omega-3s provide an effective natural approach for lowering blood pressure. In an upcoming issue, I will review a recent meta-analysis suggesting that omega-3s may reduce heart attack risk. I’m not suggesting throwing away your medications, but I would suggest a discussion with your doctor about including omega-3s as part of a holistic approach to lower blood pressure and heart disease risk.

Finally, there are a lot of claims in the marketplace that some forms of omega-3s are better utilized than others. In “Are Some Omega-3 Supplements Better Than Others?” I report on a recent study that debunks those claims so please check this out as a part of your latest health articles research.

The Truth About Calcium Supplements

latest health articles calciumWe have been told for years that calcium supplements are a safe and effective way to prevent osteoporosis. However, those assumptions have recently been called into question. There have been claims that calcium supplements increase heart attack risk, and that calcium supplements don’t prevent osteoporosis. I have written articles to put both of those claims into perspective.

After the study came out claiming that calcium supplementation does not prevent osteoporosis, I wrote a two-part review called “Do Calcium Supplements Prevent Bone Fractures?”. In Part 1  I pointed out the many shortcomings of the study. In Part 2 I discussed a holistic approach, including calcium supplementation, to build healthy bones and prevent osteoporosis. Finally, in “Should We Take Calcium Supplements?” I reported on studies showing convincingly that calcium does not increase heart attack risk. It turns out the experts were right all along.

 

The Truth About Heart Disease

latest health articles heart diseaseIn today’s world doctors rely almost exclusively on drugs to prevent and treat heart disease. Unfortunately, those drugs have significant side effects. In “Do Statins Increase Diabetes Risk?” and “Do Statins Cause Memory Loss?” I highlight research on the side effects of statins. In “Do Blood Pressure Medications Cause Memory Loss?” I highlight research into a major side effect of blood pressure medications. Again, I am not recommending that you throw away medications your doctor has prescribed. I am suggesting you discuss holistic approaches with your doctor.

 

Unfortunately, most doctors believe that nutritional approaches don’t work. That is because some major clinical studies have been misinterpreted. In “Do B Vitamins Reduce Heart Disease Risk?” and “Does Vitamin E Reduce Heart Attack Risk?” I report on a more detailedevaluation of those studies by Dr. Jeffrey Blumberg, who isa Professor in the Friedman School of Nutrition Science and Policy at Tufts. He agrees that B vitamins and vitamin E cannot be shown to influence heart attack risk in people who are low risk of having a heart attack. However, his analysis of the data shows that supplementation with both B vitamins and vitamin E reduces heart attack risk for high-risk populations. I will discuss the evidence that omega-3s decrease heart attack risk in an upcoming issue.

 

Children’s Nutrition

latest health articles child nurtritionDrugs for controlling ADHD have some fairly severe side effects, and many experts feel that they are over prescribed. In “Is Nutrition Better Than Drugs For ADHD Control?” I summarize a recent review by two pediatricians specializing in ADHD patients. The review evaluated the effectiveness of various natural approaches for controlling ADHD.

In “Do Bad Diets Begin In Infancy?” I reviewed a set of studies showing that what we feed our infants in their first year influences their diet and their health at age 6 – and perhaps for long after that.

These latest health articles are very important concerning kid’s health.

 

Nutrition During Pregnancy

latest health articles pregnancy nutritionMost pregnant moms are told that a prenatal supplement provides everything they need for a successful pregnancy. Is that true? Many prenatal supplements do not contain DHA, and only 15% of American women take supplements containing iodine.

In “DHA And Pregnancy” I report on a study showing that up to 75% of North American women aren’t getting enough DHA in their diet. I also discussed the still confusing research suggesting that DHA supplementation may be important for supporting optimal brain development during pregnancy. In “Should Pregnant Women Take A DHA Supplement?” I discuss recent research showing that DHA supplementation improved pregnancy outcomes. In “The Dangers Of Iodine Deficiency During Pregnancy” I discuss a study showing that 1/3 of pregnant women in this country are iodine deficient and studies showing the importance of iodine for a successful pregnancy.

 

The Latest Health Articles Concerning The “Dark Side” Of The Food Supplement Industry

 

latest health articles nutrition liesUnfortunately, the food supplement industry has a “dark side.” I do my best to expose as much of that as possible. In “Are Food Labels Deceptive?” I expose some of the ways that food and food supplement companies try to deceive us.

In “Are Herbal Supplements Bogus?” and “Do Your Supplements Contain Carcinogens?” I expose the quality control issues in the industry. In “The Fake Chocolate Study” I show just how easy it is to create a fake clinical study that supports their product.

 

What Does The Future Hold?

I have just touched on a few of my most popular articles in the list I gave you above. You may want to scroll through that list to find articles of interest to you that you might have missed. If you don’t see what you are looking for, just go to Health Tips From the Professor and type the appropriate term in the search box.

In the coming year, you can look for more of my evaluation of the latest health articles.  My articles will debunk myths, expose lies and provide balance to the debate about those health topics that affect you directly. As always, I pledge to provide you with scientifically accurate, balanced information that you can trust. I will continue to do my best to present this information in a clear and concise manner so that you can understand it and apply it to your life.

If you have other topics that you would like me to cover, please click on the link below to enter your suggestions in the comment box.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Painful Shoulder Relief

Written by Dr. Steve Chaney on . Posted in Shoulder Joint Pain, Shoulder Pain

Surgery Is Not the Only Option

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

painful shoulderI was at my sailing club and a man was sitting watching the water, rubbing his painful shoulder.  I asked him what was wrong and he said he had a sore shoulder for the past three months. He told me he desperately wanted to find some pain relief. He loves to sail and this sore shoulder pain was preventing him from going out on the water.  He’d already been to a massage therapist, a physical therapist, and a chiropractor. He finally went to an orthopedic surgeon and was told that surgery was the only way to get relief from his painful shoulder. However, he had decided that he didn’t want to take that path…yet.

Why Muscles Can Cause a Painful Shoulder

I use an analogy that makes it clear why muscle spasms in your shoulder will cause joint pain.  If you pull your hair, your scalp will hurt. But, you don’t need to massage your scalp or take aspirin for your headache, and you definitely don’t need brain surgery.  You simply need to let go of your hair!

pull hairYour shoulder has more muscle attachments than any joint in your body.Each muscle pulls your shoulder in a different direction. As any of the muscles get tight it puts pressure on the bone. Your painful shoulder is the end result – just like pulling your hair hurts your head.

To get relief all you need to do is release the tension in the muscles.

Stretching WON’T Help Ease a Painful Shoulder!

It is important to untie the knots (spasms) in the muscles before stretching. Think of what happens if you take a 12″ length of rope, tie enough knots in it so it is 11″ long, and then try to stretch it back to 12″ without first untying the knots.  This is what will happen to your muscle fibers if you stretch without first releasing the spasms.

flexibility dvdI’ve worked for years with people who not only have sore shoulder pain, but also have pain in every joint. Frequently pain is caused by repetitive muscle strain while working or playing sports and it needs to be released. Working with athletes it was vital to teach them how to do self-treatments they could use during a race or competition. And my other clients have found self-treatments give them permanent relief from aches and pains.

This has led to several books and DVD programs, including Focused Flexibility Training.  On one DVD I demonstrate how to self-treat every muscle, from your head to foot. And then, on two DVDs (1 Upper Body and 1 Lower Body) Ana Johnson, a fantastic yoga instructor, leads you through self-treating the muscles you will be stretching followed by a 30-minute yoga program.  It works to quickly eliminate a painful shoulder, as well as pain and stiffness throughout your body.

pain free dvdFocused Flexibility Training has a foundation of self-treatments that come from my book, Treat Yourself to Pain-Free Living. The exciting part is people from all over the world have confirmed that the treatments really work!

There are several treatments for sore shoulder pain. Each addresses a different group of muscles that move your shoulder and arm. There are uncountable motions you make every day without even thinking about it, and each muscle can be strained.

Treatment for a Painful Shoulder

shoulder pain treatmentThe photo to the left show you how to treat your infraspinatus muscle. This muscle brings your shoulder back, like you’re taking a tennis serve. When your Infraspinatus muscle is in spasm, it causes shoulder pain as you try to bring your arms forward.

Place the Perfect Ball as shown in the picture, and lean your weight into the ball.  Look for the “hot spot,” which will be tender.  As you lean into the ball take the pressure off, and then lean again. You’ll find the painful shoulder becoming less and less painful each time you again add pressure.

Move the ball to different areas of your shoulder, finding the various painful points.  Each one is a spasm that is causing your sore shoulder pain. You can enhance this treatment by slowly drawing your arm across your body while you are still pressing into the ball. Since the spasms have been released, this movement will safely stretch the muscle fibers. As you release each spasm, and then stretch, you’ll find pain relief and you’ll know how to stop pain quickly and easily should it return.

As for the man mentioned at the beginning of this blog, I taught him how to do the self-treatments.  I’m happy to say that today he told me he slept through the night for the first time in weeks. He’s getting better every time he does the self-treatments and he’s back to sailing again.  That is so fulfilling — I LOVE my work!

With some knowledge of how to find spasms, how to self-treat them, and how to stretch properly, you can Stop Pain FAST!  This, of course, goes for a painful shoulder as well.

Wishing you well,

Julie Donnelly

julie donnellyAbout The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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How To Treat Tight Hamstrings

Posted March 21, 2017 by Dr. Steve Chaney

Stretching Hamstrings Can Cause Them To Tear

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

how to treat tight hamstrings“Don’t stretch your hamstrings” is the opposite advice to that given to the vast majority of athletes, especially runners. There is good reason to stop before you stretch, and consider why your hamstrings feel tight in the first place before determining how to treat tight hamstrings.

I received a message about a hamstring injury on one of the forums that I moderate. The message came from a father who was concerned about his 12YO son, an avid athlete. While stretching his hamstrings, he heard a “pop” and immediately felt pain at his butt and behind his knee. A few days had passed and the boy was still having hamstring pain while sitting and walking.

The first thing someone may tell him is to stretch, and that’s the last thing that should be done. He needs to get an MRI to make sure that his hamstring tendon isn’t torn. If that’s okay, then he needs to look more in depth to find out why his hamstrings are tight.

Why Your Hamstrings May Be Overstretched

overstretched hamstringsVery often your hamstrings will feel tight even though they are actually being overstretched!  Your hamstrings originate on your posterior pelvis, and one of your quadriceps muscles originates on the front of your pelvis. The quadriceps muscle is Rectus Femoris which goes from your pelvis, over your kneecap and down to your shin bone.

When your Rectus Femoris is tight, it will pull your pelvis down in the front. This causes your pelvis to move up in the back, and your hamstrings get overstretched. Your hamstrings feel tight, but if you then try to stretch them, you could tear them. In fact, if they are tight enough, you could actually pull the tendon away from the bone.

I’ve found that your hamstrings will often release on their own when you treat your quadriceps. As your quadriceps aren’t pulling down on the front of your pelvis, it allows your posterior pelvis to go down. As your posterior pelvis goes down, it releases the over-stretch from your hamstrings.

How to Treat Tight Hamstrings

release quadricep tensionPay attention to tight quadriceps when deciding how to treat tight hamstrings.

Fortunately, it’s really easy to release the tension in your quadriceps. I teach these treatments, and many more, in my book: Treat Yourself To Pain-Free Living.

In this picture, I’m using the Julstro Power Roller to push (don’t roll) from the top of my thigh to just above my knee.

I’ve found that the Power Roller gives more focused strength than using a foam roller. Also, tools that have beads that roll can’t go deep enough to reach the lower fibers of this thick muscle.

You’ll find a big spasm, which feels like a bump, at the point shown in this picture. When you go over the spasm, it will hurt so start out slow and build up strength to go deeper.

Also, treating your quadriceps will not only help release your hamstrings, but it is also the treatment for knee pain. This helps you eliminate two painful conditions, not just one! This is also one of the series of treatments for releasing low back, hip, and groin pain. It’s an especially good self-treatment to learn. You can also do this treatment while sitting in a chair with your knee slightly bent.

 How to Treat Tight Hamstrings While Treating Spasms

treat tight hamstringsAFTER you treat your quadriceps, then you can treat your hamstrings. The picture on the left not only treats the spasms, but it also stretches your hamstrings.

I prefer the Julstro Perfect Ball  over any other type of ball.  The Perfect Ball is solid in the middle and soft on the outside, giving great pressure without hurting the muscle.

Put the Perfect Ball on a hard surface such as a wooden stool or corner of a desk.

Rest your hamstrings on top of the ball, moving until you find the spasm in the muscle.

Finish by straightening your leg which will stretch your hamstrings. Go slowly and don’t strain the muscle, just move to a “hurts so good” level.

pain free living bookTreat Yourself to Pain-Free Living  shows you how to treat spasms from your head to your feet. If you are in pain, or if you love sports and your joints feel tight, this book will become your favorite “tool!”

Now, you know how to treat tight hamstrings.

Wishing you well,

Julie Donnelly

 

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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