Active Care Rehab

Vitamin D and Performance

Vitamin D and Performance

Vitamin D is known to help strengthen bones in the malnourished and elderly and it has been used to help for a number of symptoms that commonly effect women. But can it help your performance in sports. Vitamin D is part of a anti-inflammatory diet and can help with many different issues from hypertension to hitting a wall during activity. Check out this interesting article from Competitor Mag. 

Nutrition

Dietary Crackhead

I recently read an article about “Dietary Crackheads and Obesity” and was very interested.  Although the term “crackhead” maybe extreme, I believe the effects of sugar, flour, and refined grains have on the brain maybe surprising to you.  The problem with these carbohydrates is that when we eat them they induce addiction cgrainschemistry in the brain, which makes us want them more.

Through the fall and winter we indulge ourselves with Halloween, Thanksgiving, Christmas, and Easter treats and foods. These extremely pleasant, grand meals and treats may fill us with great memories and happiness but they also trigger the reward system of our brains limbic system.  Fulfilling the reward gives us pleasure so we continuously seek this pleasure with sugar and refined grains.

How many of us have to have bread with a meal, a sugary drink throughout the day, or something sweet in the evening? These cravings are not just your specific taste in foods but your brain seeking its daily or hourly fix.  Whenever we are craving for these foods the addiction chemistry is working overtime in the brain.

Trust me, you are not alone when it comes to eating with your brain. After long days at work or stressful weeks, I feel my limbic system craving brainchocolate and sweets. Many nights I sit and eat M&M after M&M without contempt. When this happens to you there are a few tricks that can calm our cravings.

If you are like me, I do my cleaning, housework, and chores on the weekend.  I also do not indulge in sweet delights as frequently on my days off as I do during the fast passed, stressful week days. Our brain and  also responds to physical activity and completing goals. Doing yard work or housework has an appetite suppressing quality and produces a reward much like snacking on high carbohydrate foods.

Next time you feel your reward center telling you to eat that candy bar or have another piece of bread try going for a walk or performing a small task that you are putting off until the weekend.  Also, remember you are not alone nor should you feel guilty for giving in to your cravings. The first step is admitting and then working towards replacing the cravings with activity.

Yours in health,

Dr. Justin Hildebrand

Nutrition

Tired of Taking NSAIDS?

http://cutittachiro.com/NSAID.html
http://cutittachiro.com/NSAID.html

The amount of over-the-counter non-steroidal anti-inflammatory drugs and prescribed anti-inflammatory medications taken in the United States is continually increasing every day. So much so that kidney problems have climbed higher due to these drugs. According to uptodate.com “an increased risk of acute kidney injury within 30 days of NSAID initiation was noted” the study also found a correlation between hospitalizations with a diagnosis of acute kidney injury with the initiation of NSAIDS.  What else can you do?

Most people do not realize that many diseases and ailments are caused or promoted by inflammation. Anti-inflammatory nutrition is very effective in decreasing chronic pain. It can be used to help control headaches, neck and back pain, general muscle and joint soreness and conditions such as osteoarthritis, rheumatoid arthritis, acne, syndrome X, diabetes, heart disease, and peripheral vascular disease. For a larger list of inflammatory conditions see www.deflame.com

So what is anti-inflammatory nutrition? Anti-inflammatory nutrition is incorporating foods into ones diet that have anti-inflammatory properties. By adding these foods and limiting inflammatory foods one can decrease the inflammatory process in their body and therefore decreased the aches and pains associated. Yes, the inflammatory process is important in healing but if one is dealing with the conditions or issues above than they are experiencing chronic inflammation.

To incorporate an anti-inflammatory diet one must first know what foods are inflammatory. All grains and grain products, trans fats, soda’s, sugar, and almost all packaged foods. These foods make up the majority of the classic American diet. To decrease inflammation one does not have to cut out all grains but one must ingest more anti-inflammatory food than inflammatory foods. Anti-inflammatory foods are fruits and vegetables, many types of fish, grass fed meats, omega 3s, raw nuts, dark chocolate, and spices such as turmeric, garlic, and ginger. For a larger list of inflammatory and anti-inflammatory foods see www.deflame.com.

One must ask themselves how much inflammation do I want, when planning meals. Instead of spaghetti with meat sauce, you can cook gluten free noodles or spaghetti squash and add sautéed onions, garlic, and sweet peppers to a lean meat sauce. Instead of buying HIGH inflammatory dressings at your local store try making your own with extra virgin olive oil, balsamic vinegar (or lemon juice), mustard if you like, and spices (Greek, Italian, ginger, dill, oregano) to taste. Choose snacks such as fruit smoothies, raw nuts or dark chocolate and skip the soda and have water or green tea. When have a drink choose red wine or gluten free or stout beer.

Breakfast: Try omega-3 eggs with sautéed potatoes and veggies, granola with fruit and yogurt or almond milk.

Lunch/Dinner: Chicken salads with homemade dressing, lean steak with sautéed potatoes, or pizza with gluten free crust, fresh tomatoes and your favorite vegetable toppings.

This type of lifestyle change seems tough at first but there are many anti-inflammatory foods available and many good cook books to help you along your way. For guidlines to start your anti-inflammatory lifestyle click here.

Yours in health,

Dr. Justin Hildebrand