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Our Kids are Getting Sicker!

It is a sad, but true fact that our children are getting sicker.  Statistics show that our children may not outlive us due to the rising health conditions plaguing our children.  The reasons that influence our children’s health are overconsumption and undernutrition, environmental toxicities, psychological stress, overuse of antibiotics, antacid medications, mood regulators and other medications, and deficient immune systems.  It is an important wake-up call that the majority of patients that have been diagnosed with COVID have lifestyle related disease such as obesity, diabetes, high blood pressure, and chronic lung disease.

Research published in the International Journal of Obesity, compared national obesity rates for children and adults born between 1926 and 2005.  They found that obesity rates have doubled among adults and tripled among U.S. children. Additionally, they determined that 30% of people born between 1966 and 1985 were obese in their 20s.  This was not achieved previously by their parents until they reached their 30s and their grandparents reached their 40s.  This means that we are gaining more weight and carrying extra pounds from longer periods of time.  This suggests that obesity-related disease like diabetes and heart disease will impact one’s quality of life and life expectancy earlier than before.  Being idle has created a childhood obesity problem.  The Centers of Disease Control and Prevention (CDC) stated, 70% of obese children have at least one cardiovascular risk factor and 39% have two or more risk factors.  Obesity is a preventable disease and we must start teaching and helping our children.  It is our responsibility!

What can we do to help?

  • Get them active. Aim for at least 20 minutes of aerobic exercise a day, of course more is better.  Twenty minutes every day is enough to boost macrophage activity.  These are important int neutralizing viruses and bacteria.  Let children play, use their imagination, and be bored.  Boredom can spawn creativity.  There is so much to explore outdoors and activities to do indoors that doesn’t break the bank.
  • Improve their sleep. Less than 7 hours of sleep can reduce our white blood cells’ ability to fight infection. Not to mention the increase in behaviors, irritability and decreased focus.

  • Eat the rainbow. Eating balanced nutrition ensures kids are getting adequate vitamin A, C, B vitamins, zinc, and minerals such as calcium and magnesium that are important to grow and thrive.  Supplementation of vitamin D is important as the primary source is from the sun. Not all vitamins are created equal and the proper form is important.  For example, B vitamins should be methylated to achieve optimal absorption.

Always start with small changes.  Slow is fast and will create life long benefits for your children. We are here at Venture to help the entire family move better and feel better!

–Melanie Dockter DC CACCP

References:

  1. Lee, J. International Journal of Obesity, April 12, 2010; vol 34. News release, University of Michigan.
  2. Song, Elisa, MD – Healthy Kids Happy Kids

 

 

What’s Hiding Behind Your Blood Sugar?

You don’t just wake up one day and become diabetic.  In fact, there are virtually no symptoms that you may experience in early stages or in the pre-diabetes stage.  But then one day your annual blood tests come back and your doctor tells you that your Glucose was too high and your Hemoglobin A1C was over 6.4%.  What does that mean?  Where does that come from?  Why wasn’t I warned?  Now what?  All these questions may be going through your head at the time, but what you are about to find out is that there are hidden factors behind medications, diets, the foods we eat, and even hormones that may be contributing to the rise of the diabetic epidemic.  Diabetes does not have to be a progressive disease and can be controlled or even reversed with just a few changes to your lifestyle habits.  Even when you think you are exercising enough and eating the right foods, you may have been misinformed or maybe just “in the dark” about products marketed for weight control.

 Are your medications to blame?

Did you know that statins are known to raise glucose levels?  Statins are a medication used to lower cholesterol.  In fact, on average, statins can increase fasting plasma glucose in non-diabetic statin users by 7 mg/dL, and in diabetics, statins increased glucose levels by 39 mg/dL.1 Statins raise your risk of diabetes by increasing your insulin levels and blood sugar by blocking the liver’s ability to convert the starches you eat into cholesterol.2  Instead, the starches are returned to your blood stream which raises your sugars in the blood.

Statins can more than double your risk of developing diabetes.  Studies show, individuals who used statin drugs longer than two years are more than three times as likely to get the disease.3

Unfortunately, as of 2014 the American Diabetes Association calls for patients with diabetes to be put on a statin to lower the risk of heart disease.  Your doctor may take into account other risk factors to determine which statin would be best for you based on blood pressure, cholesterol, age, etc.  So, if you were not diabetic before going on a statin, how do you know if your diet is to blame or if the medication could have been the contributing factor to your elevated Glucose levels?  There are many ways to reduce risk factors for heart disease, diabetes, and even lowering cholesterol naturally just by changing a few things in your diet and exercise.  Read on to find out more…

 What’s in your drinks?

A simple way to cut out unneeded calories and sugar from the diet is to evaluate your beverage sources.  Many research studies have shown that sugary drinks from soda, fruit juice, sweetened tea, and specialty coffee drinks can increase your risk of developing not just diabetes, but cause weight gain, inflammation, tooth decay and even cancer.   Research shows that adults who routinely consume at least one can of soda or other sugar-sweetened beverages a day are 46 percent more likely to develop elevated blood-sugar levels than people who rarely or never drink cola.4 It’s not just soda that can be a culprit to your daily sugar increase.  Fruit juice can be just as bad.  For example, the average 12-ounce soda contains roughly 35 to 45 grams of sugar. The same amount of orange juice comes in at about 30 grams!  A study done by researchers from Sorbonne Paris Cite University, showed that the consumption of sugary soft drinks — including 100% fruit juice — was “significantly associated with the risk of overall cancer.”5

 Are you consuming additives in your food and drink?

Studies have shown hyperglycemic effects of the common food additives, MSG and aspartame.  Not only can they increase the risk of diabetes, but food additives and artificial sweeteners have been linked to obesity, Alzheimer’s, heart disease, autoimmune disease and even cancer. Animal studies have also shown that dietary MSG induces markers of insulin resistance, a direct cause of type 2 diabetes.6  Aspartame, on the other hand, has been shown to stimulate the rapid release of insulin and leptin, which are hormones that tell the brain when you are satisfied, regulate your metabolism and fat storage.  Leptin is largely responsible for the accuracy of insulin signaling and whether you become insulin resistant.

When reading labels try to avoid processed foods and condiments with:

  • Glutamate
  • Glutamic acid
  • Gelatin
  • Monosodium glutamate
  • Calcium caseinate
  • Textured protein
  • Sodium caseinate
  • Bouillon and broth
  • Natural flavorings
  • Soy protein isolate
  • Hydrolyzed protein

These additives are just to name a few.  You may be more sensitive to additives than you think.  If you are getting headaches, muscle aches, swelling, and/or any allergy type of symptoms after eating certain foods you may want to read the “other ingredient” section of the nutrition label to see if there are any additives in the product.

Understanding Glycemic Load

Different carbohydrates can affect your blood sugar in different ways.  The way food makes your blood sugar rise is dependent on what is called its glycemic index.  The Glycemic Index is based on a scale from 0-100, the lower the number the slower the food makes your blood sugar rise.    However, the glycemic index does not take into account the carbohydrates contained in the food.  Therefore, the glycemic load is a calculation using the glycemic index of the food and the amount of carbohydrates.  Using the glycemic load can give you a better idea of the quality of the food.  Again, the lower the number the better it is.

A low glycemic load diet is not as restrictive as you may think.  Researching lists of low glycemic load foods is available on the web however, here are some vegetables and fruits to consider with the lowest carbohydrate content:

  • Asparagus
  • Avocado
  • Broccoli
  • Carrots
  • Brussel Sprouts
  • Cauliflower
  • Celery
  • Cucumber
  • Kale
  • Lettuce
  • Mushrooms
  • Onions
  •  Peppers (any)
  • Tomato
  • Cantaloupe
  • Strawberries
  • Watermelon

 Are you testing enough?

The best way to know where you are at is to monitor your blood tests.  You can test the Glucose every day but this value will fluctuate.   You should also be testing your Hemoglobin A1C as well.  If you note any trends of the numbers keep going up then you’ll need to take a closer look at your lifestyle choices.  Significant improvements can be seen in just a few weeks!  It is also advisable to do a urinalysis every 6 months if you are over 30.  A comprehensive blood test with a hair tissue mineral analysis should be done initially and repeated once a year to monitor other metabolic factors in the blood to include kidney function, liver function, digestion and other areas that may need improved and or optimized for your health overall.

Deficiencies can be corrected easily with proper supplementation.  Diabetics should be on common vitamins such as Vitamin C, Fish Oil, Magnesium, and Vitamin E.  Other nutrients to consider would be Niacin, Vanadium, Chromium Picolinate or whatever else is indicated by your comprehensive testing.  Dosages of vitamins and minerals depend largely on the individual and can change over time depending on improvements noted when retesting of blood work is performed.  Stop guessing at what is causing your numbers to go up.  Get on a precise plan tailored to exactly what you need.

We are able to help you with any nutritional concerns you may have.  We perform comprehensive blood testing and provide a report on how you can start to implement changes to feel better.  Ask us for more details on how we can help you be your best.

–Melanie Dockter DC CACCP

 

References

  1. Sukhija, Rishi, et al. “Effect of Statins on Fasting Plasma Glucose in Diabetic and Nondiabetic Patients.” Journal of Investigative Medicine : the Official Publication of the American Federation for Clinical Research, U.S. National Library of Medicine, Mar. 2009, www.ncbi.nlm.nih.gov/pubmed/19188844.
  2. “Are Statin Drugs Linked to Diabetes and Muscle Damage?” com, articles.mercola.com/sites/articles/archive/2011/11/28/are-statin-drugs-harmful-to-health.aspx.
  3. Sandoiu, Ana. “Statins May Double the Risk of Type 2 Diabetes.” Medical News Today, MediLexicon International, 26 June 2019, www.medicalnewstoday.com/articles/325567.php.
  4. “Sugary Drinks May Raise Diabetes Risk.” The Washington Post, WP Company, 19 Nov. 2016, www.washingtonpost.com/national/health-science/study-ties-sugary-drinks-to-an-increased-risk-of-pre-diabetes/2016/11/18/94e8ddb0-ac1e-11e6-8b45-f8e493f06fcd_story.html?noredirect=on&utm_term=.882566254ea0.
  5. Taylor, Chloe. “Drinking Fruit Juice May Raise Cancer Risk, Study Claims.” CNBC, CNBC, 11 July 2019, www.cnbc.com/2019/07/11/drinking-fruit-juice-may-raise-cancer-risk-study-claims.html.
  6. Collison, Kate S, et al. “Effect of Dietary Monosodium Glutamate on HFCS-Induced Hepatic Steatosis: Expression Profiles in the Liver and Visceral Fat.” Obesity (Silver Spring, Md.), U.S. National Library of Medicine, June 2010, www.ncbi.nlm.nih.gov/pubmed/20111022.

 

How Are Your Kids Sleeping?

Everyone understands that sleep is an essential part of life which helps us to restore our body physically and let our brains rest and recover for the next day. But why is it so hard to get good quality sleep? Sleep is especially important for our kids, as they are growing and developing.  Research suggests, “…inadequate sleep results in tiredness, difficulties with focused attention, low threshold to express negative affect (irritability and easy frustration), and difficulty modulating impulses and emotions. In some cases, these symptoms may resemble attention deficit hyperactivity disorder.” 1 As a chiropractor who treats children, this is a commonly discussed topic I address with parents with children of all ages.  Ensuring your child develops a healthy sleep routine is very important and chiropractic care may help.

For young children, lack of sleep or trouble sleeping can have some serious consequences both in the short-term and long-term, including the following:

  • Behavioral Issues
  • Hyperactivity
  • ADHD
  • Stunted brain development
  • Growth and developmental issues

It is no surprise that lack of sleep in our kids is normally seen alongside other issues with either physical health or behavior. Treating the root of these symptoms and treating your child’s health as a whole is what pediatric chiropractic care aims to do, and studies have shown that it can yield significant positive results.

A pilot study published in the March 2008 issue of the scientific periodical the Journal of Clinical Chiropractic Pediatrics (JCCP), showed that infants sleep better when under chiropractic care. The study was conducted in a chiropractic teaching clinic in Bournemouth, England by Dr. Joyce Miller. In the study the parents of 117 infants who were brought in for chiropractic care were asked to fill out a questionnaire on the children’s sleep behaviors. The parents were then asked to fill out follow up questionnaires on the 1st, 4th and 7th visit to the chiropractic clinic. The researchers noted that since the care took place over a 2-week period, that factors such as aging could be ruled out. In their conclusion the researchers stated, “The pilot study into the issue of sleep problems in children showed significant improvements (by parental report) in time taken to fall asleep, number of consecutive hours of sleep and depth and quality of sleep for children during a short course of chiropractic care. “

Clinicians agree that knowing the exact cause of sleeping troubles is difficult and the cause is multi-faceted. The child may have a cold or allergies, chronic pain, breathing problems, sensory dysfunction, tethered oral tissue, nutritional imbalances, behavioral or neurological issues that cause poor sleep.  The child may also have a bedtime routine that unpredictable, dietary habits with high sugar, and a poor sleep environment.

We have personally struggled with sleep with my three children at one time or another.  Each one of my children have struggled with and exhibits to varying degrees irritability, poor choices, frustrations, and difficulty with focus when they are sleep deprived.  A change of sleep routine due to a family trip, a cold, too much electronic stimulation, and poor breathing patterns due to a tongue tie have all affected our family at one time or another.  Children are human and can experience bad days too, though poor sleep can make them more frequent.  We have had to become very structured with bedtime and rarely deviate because we deal with the aftermath for days later. Our children are exposed to electronics, but their time is restricted.  We have given in to their demands of a later bedtime or a few more “tablet” minutes and quickly remember why we have set restrictions after our first of many meltdowns.

With all of the distractions, demands and tensions in young lives, from Facebook, Instagram, TikTok, the Internet, cell phones, video games, computers for study and entertainment and television bombarding our children, the age of instant communication even has some young people delaying sleep because they might miss something.  Add these electronic distractions to a reduction in physical activity, sugar and caffeine-rich diets, and all the social pressures that accompany the developmental years, and it is easy to see why adequate healthy sleep is difficult for many young people to reach.

Researchers have identified series of negative consequences including the following2,3,4,5:

  • “Poor sleepers” were significantly more likely to fail to meet requirements for their grade level;
  • Fatigue caused by poor sleep or lack of enough sleep time is a strong predictor of school failure;
  • Students with better grades report more total sleep on school nights than students with lower grades;
  • Sleep, more than eating habits, mood, stress, time management, and social supports, accounted for the largest variance in grade point averages among college students;
  • Students in high schools with earlier start times (7:40 a.m. compared to 8:30 a.m.) reported shorter school-night total sleep times, and more sleep problems, more daytime fatigue and sleepiness, more difficulties with concentration and attention, greater likelihood of using stimulants (like caffeine) to stay awake, and poorer school performance;
  • Insufficient sleep is associated with school tardiness, inability to concentrate, tendency to doze off during class, and lowered school motivation.4

The consequences of sleeping problems are widespread. They impact health, growth, behavior, and school performance.

Here are some tips to consider in your child’s environment to improve sleep:

  • Mattress Support & Size: It is important to have a medium firm support. Also, did you know that children move 35 to 60 times each night! A mattress that is too small can cause sleep disturbances.
  • Room Colors: Choose calmly, muted tones for your child’s bedroom to aid in a relaxing space.
  • Room temperature: 65 degrees may be the best for achieving a restful sleep, some studies suggest. Improper body regulation may cause restfulness. Kids tend to run “hot” so make sure you are not over-dressing or keeping the room too hot. Of course, we each have slightly different temperatures for sleep, so experimenting with different temperatures to find what may make you or your children most comfortable would be recommended. 6
  • Modify the diet: High sugar, caffeine, and going to bed hungry can inhibit sleep.
  • Noise: Reduce noise and stimulation before bed. Electronics should be turned off at least 30-60 minutes before bedtime.
  • Routine: Be prepared to deal with resistance. It is in a child’s nature to want to stay up later. By establishing a regular routine, they will know what to expect.

If your child wakes up at the same time every night investigate his/her sleep environment and see what may be waking them up.  It may be the A/C, heat, streetlight, noisy neighbor, snoring/difficulty breathing, or hunger.

So how can chiropractic help? Pediatric chiropractors are experts in assessing, treating, and identifying issues for a range of health conditions.  After a thorough assessment, adjustments that are specifically designed for pediatric patients are used to relieve any joint and/or muscular restriction may be present. Exercises and potential referrals to other community professionals may be provided.  As I mentioned earlier, it is typically more than just one thing causing sleep disturbances, but a multi-faceted issue.

Raising children is hard and finding a good night sleep is sometimes harder, but it doesn’t have to be with some a solid routine and an understanding of each child’s needs.  Otherwise, when the going gets tough, you can always call grandma! 😊

We are always here at Venture to help provide support, educate, and take care of your family. We want every member of your family to move better, feel better, and be better!

–Melanie Dockter CACCP, DC

 

References:

  1. Ronald E. Dahl, “The impact of inadequate sleep on children’s daytime cognitive function, “Seminars in Pediatric Neurology, Pages 44-50, March 1996.
  2. Gozal D, Keirandish-Gozal L. Neurocognitive and behavioral morbidity in children with sleep disorders. Curr Opin Pulm Med, 2007;13(6):505-9.)
  3. Quach, Jon, BSc, Hiscock, Harriet, MD, Canterford, Louise, GDipSci(Stats), Wake, Melissa, MD “Outcomes ofChild SleepProblems Over the School-Transition Period: Australian Population Longitudinal Study,”PEDIATRIC SVol. 123 No. 5 May 2009, pp. 1287-1292 (doi:10.1542/peds.2008-1860.
  4. Wolfson, Amy R. and Carskadon, Mary A, “Understanding adolescents sleep patterns and school performance: a critical appraisal,” Sleep Medicine Review, 2003; 7 (6):491-50.
  5. Breus, Michael J, PhD, MD, “Back to School, Back to Sleep: Fixing your children’s sleep problems may improve their grades and their behavior,”  www.WebMD.com.
  6. https://www.sleepfoundation.org/bedroom-environment/touch/what-temperature-should-your-bedroom-be

 

Healthy 4th of July Meals

As the 4th of July approaches it is important to enjoy the weekend.  There are many ways to continue to feed your body healthy foods while you also indulge in all the festivities. Healthy food can taste good! Below are some of our family favorites.  They are quick and easy recipes that can please any crowd.

Appetizer:  Guacamole

Who doesn’t love guacamole?!  I find chips and salsa hard to resist.  Have fun with this easy to make snack option. What you need:

  • 2-3 ripe Avocados (diced)
  • Diced red onion
  • Cilantro
  • Jalapeno – optional if you like some kick
  • Line juice – Fresh squeezed is the best
  • Fine Sea Salt – Dash
  • Ground Cumin – Dash
  • Diced tomatoes

Mash up your avocados until they reach your desired consistency. Mix in the remaining ingredients.  Then taste and season with extra salt if needed.  Serve and enjoy with your favorite chip or veggie.

Appetizer: Cowboy Caviar

Giddy-up for this tasty and protein packed snack.

  • Sweet corn (cooked and cut off cob) or small can of mexicorn
  • 15 oz black beans – rinsed
  • 15 oz pinto bean – rinsed
  • 15 oz kidney bean – rinsed
  • 1 cup chopped red onion
  • 2 stalks celery – chopped
  • 1 green & 1 red pepper diced
  • Jalapenos for some spice
  • 2 cloves minced garlic

        SAUCE: ½ cup avocado oil, ¾ cup apple cider vinegar, ½ cup sugar, dash of salt, pepper, and garlic powder.

Bring the oil, vinegar, sugar, and seasonings to a boil. Let simmer for a few minutes then pour mixture over beans and vegetables.  Enjoy on chips or as a fresh salsa option for tacos.

Main Dish: Teriyaki Chicken and Pineapple Kebabs

Embrace flavor and make your belly happy! Kebabs are versatile and making your own with your favorite meats or veggies is an easy way to please all palates.

  1. Keep all sizes of meat, veggies, and fruit about the same size so they may cook evenly.
  2. Avoid potatoes, squash, carrots, corn on the cob unless they are precooked before as they need more time on the fire.
  3. Fall in love with marinades. Marinate the meat a at least 30 minutes prior to cooking to infuse with flavor. You can prepare ahead of time and when ready stick on skewers and cook.

Ingredients:

  • Boneless chicken (pork or steak) cut into 1-inch chunks.
  • 2 cups fresh pineapple
  • 1 large bell pepper
  • ½ large red onion
  • Other vegetables or fruits can be added

Marinade:

  • ¼ cup coconut aminos
  • 1 TBSP water
  • ½ tsp garlic powder
  • ¼ tsp dried ground ginger
  • 1 TBSP toasted sesame oil
  • Metal or wood Skewers

In a small bowl, whisk above ingredients together and add the meat to marinade. Place in the refrigerator for at least 30 minutes while you prep your other vegetables and pineapple. Preheat the grill. While placing food on skewers alternate meat, vegetables, and fruit. Brush over the skewers the leftover marinade. Grill over medium-high heat turning every 5 minutes until cooked through.

Dessert: Red, White, and Blue Fruit Pizza (gluten-free)

Don’t skip dessert.   Not only can fruit pizza be festive but it is tasty and a fan favorite of all ages.

Crust:

  • ½ cup pecans – chopped
  • 1 ¼ almond flour
  • 2 TBSP coconut flour
  • 1 whole egg (can substitute with chia gel (1 TBSP chia + 2 TBSP water)
  • 2 TBSP maple syrup
  • 1 TBSP unsalted butter
  • ½ tsp vanilla extract
  • ¼ tsp sea salt

Topping:

  • ½ cup plan Greek yogurt
  • 1 TBSP maple syrup
  • ½ tsp vanilla extract
  • 1 cup mixed berries of your choice
  • Toppings – optional: coconut flakes, pecans pieces, white chocolate chips

Preheat oven to 350 degrees. Place parchment paper on a baking sheet.  In bowl combine crust ingredients, mix, then transfer to baking sheet.  Press the dough flat forming shape of your choice. Placing another piece of parchment on top and with a rolling pin roll flat until about ¼ to ½ inch thick. Bake for 16 minutes or until golden brown. Remove and cool.  Combine yogurt, syrup, and vanilla mix and top on cooled crust. Finish pizza with berries and optional toppings.  ENJOY!

Healthy food can taste good and satisfy those salty and sweet cravings.  Have fun with food!  At Venture we look at the entire person and have services that can help you move better, feel better, and be a better you!  Have a happy and safe 4th of July.

  • Melanie Dockter DC CACCP

 

 

 

 

Sunscreen 101: Sunscreen should be your last resort!

With the 4th of July around the corner and summer in full force it is important to take the necessary precautions to protect your skin.  I am sure everyone knows someone who has been diagnosed with skin cancer.  One in five American will develop skin cancer in the course of a lifetime. 1 It is important this summer to take steps in protecting the only skin you have against the sun, while still enjoying the outdoors and absorbing important vitamin D from the sun. About 90 percent of non-melanoma skin cancers are associated with exposure to ultraviolet (UV) radiation from the sun.2   The Environmental Working Group puts out a sunscreen guide every year to help determine, which are the safest choices.  Check out for yourself how your sunscreen holds up: http://www.ewg.org/sunscreen/.

It may be a different way to look at it, but sunscreen should be your last resort. When not wearing sunscreen:

  1. Cover up. Wear shirts, sunglasses, hats, shorts, and pants to shield your skin from the sun’s UV rays.
  2. Find shade during the day. Keep infants in the shade because there skin can burn easily.
  3. Plan around the sun. Go outdoors early in the morning or late afternoon when the sun’s rays are not as intense.
  4. Don’t get burned. If you are red, blistered, or sore you have exposed your skin to too much sun.
  5. Sunglasses are essential.  They are not only can be a fashion accessory, but will protect your eyes from UV radiation.
  6. Check the UV index. Prior to planning activities outdoors check the UV index that day to prevent overexposure.

If you follow the above rules you don’t always have to turn to sunscreen first.  The best way to get vitamin D if from the sun, but when that isn’t possible you should turn to vitamin D supplementation. Check our Dr. Chris’s video on the importance of Vitamin D.  You can be safe and still absorb the very important vitamin that is crucial for optimal health. If you would like more information on sunscreen I covered this topic in detail in our May Newsletter 2020.   It breaks down tips on how-to choose a safe sunscreen.    Enjoy the summer and stay well!

—Melanie Dockter, DC, CACCP

References:

  1. Robinson, JK. Sun exposure, sun protection, and vitamin D. JAMA2005; 294:1541-43.
  2. Koh HK, Geller AC, Miller DR, Grossbart TA, Lew RA. Prevention and early detection strategies for melanoma and skin cancer: Current status. Arch Dermatol1996; 132(4):436-442.
  3. https://www.ewg.org/sunscreen/ June 2020.

 

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Phone: (701) 730-3867
Email: info@venturechiro.com

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