Whether or not you’ve ever been to a chiropractor, you probably know or have heard one thing about us… and that’s that we crack backs. 

Being a chiropractor has become synonymous with being a “back cracker” to many people over the years. 

Despite this phrase being crude and giving a very inaccurate description of what we do, perhaps the worst part is that for many it is a SCARY thought to have ones back “cracked”. This fear has lead to many being apprehensive of chiropractic care and in many cases missing out of what may have helped them tremendously. 

Crack (Definition, verb) – break or cause to break without a complete separation of parts. Frequently referring to a fracture or discontinuation in a body.

So the first problem is that when we hear the word crack we instantly think of something being broken. With a chiropractic adjustment, nothing (ligaments, tendons, bones, etc..) is being broken or fractured. This is just an unfortunate thought based on the term “crack” and hours of watching our favorite action heroes on TV like our good friend John Rambo. 

Correct Term = Cavitation

Simply put, a cavitation is a phenomenon in which changes in pressure in a liquid lead to the formation of bubbles which then collapse under pressure creating a popping or “cracking” sound. Your joints have a small amount of fluid inside them to help lubricate your movements. The fluid is called synovial fluid.

The sound heard occurs when we cause a brief tiny gap in the small joints in the spine called facet joints. The movement during a spinal manipulation along with the resulting sound sometimes lead people to feel like something very BIG just happened when in reality the movement in these joints is very small.  A recent study in 2018 measured the amount of joint movement or gapping in the facet joints that occurred during a chiropractic treatment. The average gapping was only 0.5 to 1.3 millimeters! 

It’s important to understand that the cavitation is the result of treatment NOT the treatment itself.

The movement is what we as Chiropractors are after! Restoring this motion back into a spinal joint or whole spinal segment can work wonders for your spinal complaints and help aid in keeping your spine moving properly. The sound is simply a result of us doing this. Occasionally the treatment won’t even cause a sound but this does not mean proper movement to the segment was not restored.  

About the Author

Dr. Kody Semrow  has a B.S. in Nutrition and a doctorate in Chiropractic. He has a passion for helping people improve their lives through Chiropractic care and lifestyle changes.

Reference:

1. Anderst WJ, Gale T, LeVasseur C, Raj S, Gongaware K, Schneider M Intervertebral Kinematics of the Cervical Spine Before, During and After High Velocity Low Amplitude Manipulation. Spine J. 2018 Aug 21. pii: S1529-9430(18)31085-4. doi: 10.1016/j.spinee.2018.07.026.

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Have you wondered if you are eating enough of it?

The supplement industry, magazines, websites, trainers, and athletes ^(1-2) heavily promote high protein diets. But these popular opinions do not necessarily match up with the recommendations by scientists.

Let’s do some math together.

How much protein do we need?

The current Recommended Dietary Allowance (RDA) is 0.8g of protein per kg bodyweight per day. ^(2-3) Supposedly, this is “the average daily intake level that is sufficient to meet the nutrient requirement for nearly all (98%) healthy individuals.”

To make it simple,

your weight (lbs) / 2.2 x 0.8 = how much protein you need a day

For an average American male who weighs 195 lbs ⁽⁴⁾, he needs 71 grams/day. An average American female, who weighs 166 lbs ⁽⁴⁾, needs 60 grams/day.

How much protein do Americans actually consume?

According to a 2015 study, 98 grams for men and 67 grams for women. ⁽⁵⁾

Remember that the average male only needs about 71 g and female 60 g according to our previous calculation.

What about active individuals? Do they need more protein?

This is still a debatable question. There continues to be conflicting recommendations between US Dietary Reference Intakes and the US Dietetic Association. ^(2,3)

Generally 1.2-1.3g/kg/day (instead of 0.8g/kg/day) of protein intake is considered enough for athletes and individuals with moderate physical activity level. ^(6,7)

If we do a quick calculation, that is 106 grams for a male athlete with an average weight of 195 lbs. 106 grams is not too far off from the 98 grams average American males are consuming already.

For female it is a different story. 90 grams is quite a bit more than 67grams, which is what average American women consume a day. The good news is that the difference is nothing an omelet cannot make up for.

So if you are a woman who exercises regularly, you may want to pay a bit more attention to your protein intake.

Keep in mind that protein does not only come from meat and beans. A cup of cooked oatmeal contains 6g of protein. A bagel contains 10g. One cup of cooked white rice contains over 4g. My point is, you are probably eating than you thought you were.

Bottom line

• Extra protein is converted to fat. ⁽⁸⁾
• Too much protein is associated with ⁽¹⁾

1. bone loss
2. kidney disorders
3. cancer
4. liver disorders
5. coronary artery disease

• Plant-based protein may reduce cardiovascular disease risk ⁽⁹⁾
• As of now, there is no reasonable scientific data supporting a high protein diet due to potential disease risks ⁽¹⁾

References:

1. Delimaris I. Adverse effects associated with protein intake above the recommended dietary allowance for adults. ISRN Nutr. 2013;2013:126929.
2. Phillips SM, Moore Dr, Tang Je. A critical examination of dietary protein requrements, benefits, and excesses in athletes. Int J Sport Nutr Exerc Metab. 2007 Aug;17 Suppl:S58-76.
3. Phillips SM. Dietary protein requirements and adaptive advantages in athletes. Br J Nutr. 2012 Aug;108 Suppl 2:S158-67.
4. http://www.cdc.gov/nchs/fastats/body-measurements.htm
5. Pasiakos SM, Agarwal S, Lieberman HR, Fulgoni V. Sources and amounts of animal, dairy and plant protein intake of US adults in 2007-2010. Nutrients. 2015 Aug;7(8):7058-7069.
6. Poortmans JR, Carpentier A, Pereira-Lancha LO, Lancha Jr A. Protein turnover, amino acid requirements and recommendations for athletes and active populations. Braz J Med Biol Res. 2012 Oct;45(10):875-90.
7. Wu G. Dietary protein intake and human health. Food Funct. 2016 Mar;7(3):1251-65.
8. Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab. 2014;11:53.
9. Richter CK, Skulas-Ray AC, Champagne CM, Kris-Etherton PM. Plant protein and animal proteins: do they differentially affect cardiovascular diesese risk? Adv Nutr. 2015 Nov 13;6(6):712-28.

About the Author

Dr. Lily Semrow is a Board Certified Chiropractic Neurologist who focuses on Neuro-Structural Correction. She has a B.S. in Nutrition and a doctorate in Chiropractic. She has a passion for serving families, and helping people who could not get better through traditional and alternative means.

Want to keep up with future posts?

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I’m not talking about Tylenol, Ibuprofen or Aleve. I’m talking about opioids.

Not sure if you are taking one?

Some of the most commonly prescribed opioids are hydrocodone (e.g. Vicodin), oxycodone (e.g. OxyContin, Percocet), and morphine. Many of us have taken one of these prescription drugs for some kind of pain.

“If you knew a few things about these drugs, you really would think twice before taking them casually just because a doctor prescribes them.” 

In the past 20 years, opioid prescriptions in the U.S. skyrocketed, because it became legal to prescribe opioids to treat chronic non-cancer pain. The pharmaceutical companies did not miss out on this big opportunity, and have marketed these drugs aggressively. ⁽¹⁾

Before this opioid crisis just sort of exploded in our face, we’ve made some really foolish and dangerous assumptions.

Myth: Opioids are safe, as long as they are prescribed by doctors.

Fact: Opioid painkillers have killed more people than cocaine and heroin combined, and most of these deaths (60%) happen when the doctors followed prescribing guidelines by medical boards. ⁽¹⁾

Myth: Opioids are effective, as long as they are prescribed by doctors.

Fact: When we really looked into the effectiveness of opioids in treating chronic pain, the result is inconclusive. ⁽²⁾ To put it another way, the result is an underwhelming “meh”.

Myth: Unlike heroin, prescribed opioid painkillers do not cause heroin addiction. 

Fact: Over-prescription of opioids has led to a sharp increase in opioid addiction in both medical and nonmedical users, and this over-prescription is also associated with increase in heroin abuse. ⁽³⁾

Myth: Opioids are my best options for getting a handle on chronic pain.

Fact: Effective treatment modalities for chronic pain include manipulation, manual therapy, endurance exercise, stretching, strengthening, behavioral therapy, cognitive behavioral therapy, and mindfulness-based stress reduction. . ⁽⁴⁾

As more and more opioids are prescribed, there is another problem we didn’t pay much attention to until a few years ago. Scientists are afraid that chronic use of these painkillers may make you MORE sensitive to pain after all. . ⁽⁵⁾ As this is a fairly new problem, we don’t fully understand how it happens. Nonetheless, the problem is real and significant.

Sometimes, you may not feel like you have a choice besides medications. The fact is, most of the time you do. I’ve seen patients with 30 years of chronic headaches, persistent pain after surgery, chronic low back pain, and many other unexplained chronic pain, and most of them report complete resolution or significant relief after going through specific neurological and orthopedic rehabilitation at our office. If you know someone who is struggling with chronic non-cancer pain, advise him/her to seek out conservative care first.

P.S. I hope you like John Oliver. Enjoy.

References:

1. Manchikanti L, et al. Opioid epidemic in the United States. Pain Physician. 2012 July;15(3 Suppl):ES9-38.
2. Cheatle MD. Prescription opioid misuse, abuse, morbidity, and mortality: balancing effective pain management and safety. Pain med. 2015 Oct;16 Suppl 1:S3-8.
3. Kolodny A, et al. The prescription opiod and heroin crisis: a public health approach to an epidemic of addiction. Annu Rev Public Health. 2015 Mar 18;36:559-74.
4. Chang KL, Fillingim R, Hurley RW, Schmidt S. Chronic pain management: nonpharmacological therapies for chronic pain. FP Essent. 2015 May;432:21-6.
5. Yi P, Pryzbylkowski P. Opioid induced hyperalgesia. Pain Med. 2015 Oct;16 Suppl 1:S32-6.

About the Author

Dr. Lily Semrow is a Board Certified Chiropractic Neurologist who focuses on Neuro-Structural Correction. She has a B.S. in Nutrition and a doctorate in Chiropractic. She has a passion for serving families, and helping people who could not get better through traditional and alternative means.

Want to keep up with future posts?

The post Myths and facts on painkillers appeared first on Holland, MI Chiropractors | Brain and Body Chiropractic.

Most of those who have gout know that they need to be watching their diet. But when I ask these patients what kind of diet they are on, the answers are all over the place. Most of them seem uncertain what foods are good for them, and what foods they should avoid.

I am going to make a list of the most current dietary guidelines. If you or your loved ones have gout, check your/their diet against the list below and see how you can be more effective at managing the condition.

Foods to avoid

1. Red meat

Eating too much red meat causes gout.⁽³⁾ According to a 2016 review, every extra meat portion you eat a day increases your risk of gout by 21%.⁽⁴⁾ And keep in mind that a serving of meat is not a lot.

2. Purine-rich animal protein

This includes organ meat, beef, lamb, pork, and shellfish.⁽¹⁾ We used to think all purine-rich foods need to be avoided, including legumes, beans, and mushrooms, etc. But newer studies have proven, again and again, that purine-rich vegetables do not increase the risk of gout. ^(3-6)

3. Alcohol

The risk of gout increases after just 1-2 standard drinks.⁽⁴⁾ More specifically, beer is the worst. Spirits are better than beer, but worse than wine.⁽¹⁾

4. Soft drinks, fruit juices and beverages sweetened with high-fructose corn syrup ^(1,3-5,7)

Fructose and sweetened beverages are new risk factors for gout we didn’t know about until a few years ago.⁽³⁾ Fructose increases uric acid levels as a byproduct of ATP metabolism. ⁽¹⁾

Foods to eat

1. Vegetables (including purine-rich vegetables), nuts, legumes, fruits (less sugary ones), whole grains ^(5,7)

2. Low-fat dairy products ^{(1, 3,5,7)}

3. Vitamin C supplementation and Coffee

Some studies ^(5,7,8) show that vitamin C and coffee can lower uric acid levels, and lower the risk of gout. However, stronger evidence is needed to validate the association.

Conclusion

If you must have a name to the diet, the Mediterranean diet is recommended for those with gout, as the diet is associated with lower uric acid levels. ^{(4, 9,10)}

Since we are talking about diet for gout, a disease of affluence, I want to share a quote from Colin Campbell, PhD.

“There is no such thing as a special diet for cancer and a different, equally special diet for heart disease. The evidence now amassed from researchers around the world shows that the same diet that is good for the prevention of cancer is also good for the prevention of heart disease, as well as obesity, diabetes, cataracts, macular degeneration, Alzheimer’s, cognitive dysfunction, multiple sclerosis, osteoporosis and other diseases.”

References:

1. Hainer BL, Matheson E, Wilkes RT. Diagnosis, treatment, and prevention of gout. Am Fam Physician. 2014 Dec 15;90(12):831-6.
2. Rees F, Doherty M. Patients with gout can be cured in primary care. Practitioner. 2014 Dec; 258(1777):15-9, 2.
3. Alvarez-Lario B, Alonso-Valdivielso JL. [Hyperuricemia and gout; the role of diet]. Nutr Hosp. 2014 Apr 1;29(4):760-70.
4. Nickolai B, Kiss C. [Nutritional therapy of gout]. Ther Umsch. 2016;73(3):153-8.
5. Torralba KD, De Jesus E, Rachabattula S. The interplay between diet, urate transporters and the risk for gout and hyperuricemia: current and future directions. Int J Rheum Dis. 2012 Dec;15(6):499-506.
6. Teng GG, Pan A, yuan JM, Koh WP. Food Sources of protein and risk of incident gout in the Singapore Chinese Health Study. Arthritis Rheumatol. 2015 Jul;67(7):1933-42.
7. Choi HK. A prescription for lifestyle change in patients with hyperuricemia and gout. Curr Opin Rhaumatol. 2010 Mar;22(2):165-72.
8. Zhang Y, et al. Is coffee consumption associated with a lower risk of hyperuricaemia or gout? A systematic review and meta-analysis. BMJ Open. 2016 Jul 8;6(7):e009809.
9. Kontogianni MD, et al. Adherence to the Mediterranean diet and serum uric acid: the ATTICA study. Scand J Rheumatol. 2012;41(6):442-9.
10. Chrysohoou C, et al. Long-term adherence to the Mediterranean diet reduces the prevalence of hyperuricaemia in elderly individuals, without known cardiovascular disease: the Ikaria study. Maturitas. 2011 Sep;70(1):58-64.

About the Author

Dr. Lily Semrow is a Board Certified Chiropractic Neurologist who focuses on Neuro-Structural Correction. She has a B.S. in Nutrition and a doctorate in Chiropractic. She has a passion for serving families, and helping people who could not get better through traditional and alternative means.

Want to keep up with future posts?

The post Gout diet: The Do’s and Don’ts appeared first on Holland, MI Chiropractors | Brain and Body Chiropractic.