May is Skin Cancer Awareness Month

With 3.5 million cases in over two million people diagnosed annually, skin cancer is the most common form of cancer in the United States. Fortunately, skin cancer is also one of the most preventable forms of cancer. May is Skin Cancer Awareness Month, and I along with The Skin Cancer Foundation would like to take this opportunity to recommend the following prevention guidelines:

1. 1. Seek the shade, especially between 10 AM and 4 PM when the sun is strongest. An extra rule of thumb is the “shadow rule.” If your shadow is shorter than you are, the sun’s harmful ultraviolet (UV) radiation is stronger; if your shadow is longer, UV radiation is less intense.

No shade?  Bring it with you!

1. 1. Do not burn. A person’s risk for melanoma, the deadliest form of skin cancer, doubles if he or she had had five or more sunburns at any point in life. Severe burns not only significantly increase your chances of developing skin cancer, but can make you ill. For severe burns, see your doctor.

1. 1. Avoid tanning and UV tanning booths. UV radiation from tanning machines is known to cause cancer in humans. Indoor UV tanners are 74 percent more likely to develop melanoma, the deadliest form of skin cancer, than those who have never tanned indoors. Tanning bed users are also 2.5 times more likely to develop squamous cell carcinoma and 1.5 times more likely to develop basal cell carcinoma. The more time a person has spent tanning indoors, the higher the risk.

1. 1. Cover up with clothing, including a broad-brimmed hat and UV-blocking sunglasses. Clothing can be your most effective form of sun protection, so make the most of it with densely woven and bright- or dark-colored fabrics, which offer the best defense. The more skin you cover, the better, so choose long sleeves and long pants whenever possible.

1. 1. Use a broad spectrum (UVA/UVB) sunscreen with an SPF of 15 or higher every day. For extended outdoor activity, use a water-resistant, broad spectrum (UVA/UVB) sunscreen with an SPF of 30 or higher.

1. 1. Apply 1 ounce (2 tablespoons) of sunscreen to your entire body 30 minutes before going outside. Reapply every two hours or immediately after swimming or excessive sweating. One six-ounce bottle of sunscreen should provide two full days of sun protection for prolonged outdoor activity.

Look familiar?

1. 1. Keep newborns out of the sun since their skin is extremely vulnerable. Sunscreens should be used on babies over the age of six months. Children are very sensitive to ultraviolet radiation- just one severe sunburn in childhood doubles the chances of developing melanoma later in life.

1. 1. Examine your skin head-to-toe every month. While self-exams shouldn’t replace the important annual skin exam performed by a physician, they offer the best chance of detecting the early warning signs of skin cancer. If you notice any change in an existing mole or discover a new one that looks suspicious, see a physician immediately. To find out more about how to perform self-examination and spot a skin cancer, visit http://www.SkinCancer.org/selfexamination.

1. See your physician every year for a professional skin exam. You can also check http://www.SkinCancer.org/Tour to see if The Skin Cancer Foundation’s Road to Healthy Skin Tour is coming to your area. The Tour, presented by AVEENO and Rite Aid, provides FREE, full-body skin exams by local dermatologists.

Chiropractic and Degenerative Disc Disease

Chiropractic research on disc degeneration has gained attention in recent years. Several studies have explored the effectiveness of chiropractic care in managing disc degeneration and related symptoms. Here are some key findings from relevant research: A systematic review published in The Spine Journal in 2018 assessed the outcomes of chiropractic treatment for degenerative disc disease. The study concluded that chiropractic care can provide significant improvements in pain reduction and functional outcomes for patients with disc degeneration. Another study published in the Journal of Manipulative and Physiological Therapeutics in 2014 evaluated the long-term effects of chiropractic care for chronic low back pain, including disc degeneration. The findings suggested that chiropractic treatment can lead to sustained improvements in pain and disability over a one-year period. In a randomized controlled trial published in the Journal of Manipulative and Physiological Therapeutics in 2009, researchers compared the effectiveness of chiropractic care and exercise therapy for chronic low back pain with disc degeneration. The study concluded that both treatments can provide significant pain relief, but chiropractic care showed additional benefits in terms of disability reduction. 

While these studies suggest that chiropractic care can be beneficial for individuals with disc degeneration, it is important to note that individual outcomes may vary. It is advisable to consult with a qualified chiropractor or healthcare professional to determine the most appropriate treatment approach for your specific condition.

Nutrients to Support Joint Health

Years of activity and impact can take their toll on joints, leading to discomfort and diminished range of motion. Inflammation and oxidative stress, if not managed, can add to these effects.  Supporting joints with research-supported nutrients and herbs can offer relief and a return to function.

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Fortunately, several nutrients and herbs have shown promise for supporting healthy maintenance and repair of joints.

Omega-3 Fatty Acids

Omega-3 fatty acids are well known for their multiple roles in promoting health. Studies into their benefits for joint concerns have yielded promising results, probably due to the role omega-3s play in modulating the inflammatory response.

Enjoying fish, especially fatty fish like salmon and anchovies, regularly (multiple times a week) is a great way to nourish yourself and your joints. Our family loves our salmon share from Kenai Red Fish Co, and love our homemade aioli (heavy on the anchovies!) on most things, but if fish is not your favorite, consider an omega-3 fish oil supplement. Things to look for in a good quality fish oil is that the oils are purified but preferably not concentrated (this way the body will recognize them as food), and that there is a good balance of EPA and DHA oils (somewhere around 3:2 ratio is common).

(As always, talk to your health care practitioner for your optimal requirements)

Manganese

Manganese is an essential trace element affecting joint health through various actions. Its role as a cofactor in the production of collagen and cartilage is important for building, maintaining, and restoring joint function.  Manganese also plays an antioxidant role in the formation and function of the enzyme Super Oxide Dismutase (SOD) – an important player in our bodies ability to keep free radicals under control. Think of free radicals having the ability to “rust” our bodies; antioxidants help to neutralize the attack, easily giving up electrons to these damaging particles.

Manganese is present in a wide variety of foods, including whole grains, clams, oysters, mussels, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea, and many spices, such as black pepper, so eating a wide and diverse diet will supply this essential trace element.

Glucosamine

Glucosamine is an amino sugar and one of the most abundant monosaccharides in the human body. It is synthesized from glucose and glutamine and is found as a component of connective tissue and cartilage, as well as other tissues. The joint-protective effects of glucosamine have received mixed reviews in human studies, possibly due to low dosing and/or duration of studies. Also, these molecules (usually found as glucosamine sulfate or chondroitan sulfate) are quite large and ingesting this supplement still requires the stomach to break it down so it can get past the intestinal lining.

One of my favorite ways to boost my glucosamine intake is bone broth, aka, stock from bones, simmered for a long period (adding a little acid like vinegar or lemon juice will help break down the cartilage of the bones) and then made into soup. This is a great way to use up vegetable ends, and you can add extra spices like ginger, turmeric, black peppercorns to give it a flavor and nutritional bump!

Photo by Valeria Boltneva on Pexels.com

Boswellia and Other Herbs

Boswellia serrata, also known as Indian Frankincense, has been used since ancient times for the treatment of inflammatory conditions and has recently shown efficacy for use in OA.

Other herbs with anti-inflammatory properties have been studied in combination with Boswellia. Turmeric, ginger, Boswellia and Ashwagandha were studied and showed a significant improvements in pain and WOMAC score (an index used to evaluate hip and knee OA) were noted over the course of 32 weeks in the 99 subjects. In addition, using turmeric alone showed a reduction in arthritic symptoms as much as pain medicine, though the evidence has been limited by studies with low sample size, varying controls versus placebo, and different end points.

You have many nutritional supports you can eat or take as supplements to support your joints. Remember – how you move, how you rest, and how you engage with yourself mentally and emotionally ALL effect your body. You need to support your whole self to see your best self.

Looking for further guidance? Contact/ Schedule with Dr. Caroleigh here

Chiropractic and Degenerative Disc Disease

Healthy Aging Month – Combat Inflamm-aging (part 5)

With the extension of life expectancy and the rising percentage of older individuals in the general population, understanding why ageing results in progressively higher susceptibility to chronic morbidity, disability, and frailty has become a public health priority. One of the main culprits in the of the more common diseases of aging in inflammation, hence, inflamm-aging (or inflammageing).

According the the National Institute of Health:

Both aerobic and resistance exercise — as well as dietary supplementation of amino acids or protein, vitamin D, and polyunsaturated fatty acids — have been associated with protection against age-associated sarcopenia, possibly because of their antiinflammatory and antioxidative properties

NIH

Omega-3s

While you can’t stop the aging process, you can take steps to ensure that you’re aging well. One of the ways to do this is to manage inflamm-aging.

Over the next couple of weeks I will offer some tips to help you douse the inflamm-aging flames:

Consider anti-inflammatory supplements and/or technology

Moving throughout the day, time spent in peaceful rest and relaxation, and enjoying a nourishing meal with your family and friends are the foundations of healthy living and healthy aging. Adding a few new things to help you learn and grow will strengthen your healthy foundations.

If you are looking to add more anti-inflammatory goodness, consider:

 FISH OILS. Studies suggests that fish oil may have anti-inflammatory properties. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two main omega-3 fatty acids in fish oil that may be linked to these effects.

TURMERIC. There is mounting evidence that the active ingredient in turmeric is a natural compound (polyphenol) called curcumin, which has both antioxidant and anti-inflammatory properties.

LED – RED AND NEAR INFRARED LIGHT THERAPY. LED therapy uses light energy to improve cellular health by accelerating the repair and replenishment of compromised tissue cells. Boosting cellular energy leads to a cascade of metabolic events that can lead to increased microcirculation and decrease arthritic joints, muscle spasms, and muscle and joint stiffness.

Before adding any supplement or activity to your day, seek the advice of your physician or other qualified health care provider with any questions you may have regarding YOUR specific health and/or medical condition; and never disregard professional medical advice or delay in seeking it because of something you have read on this (or any other) website.

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Acute inflammation is vital for the body’s healing process, but chronic inflammation can trigger a variety of common diseases that appear as we get older, including Alzheimer’s disease, arthritis, cancer, heart disease, and type 2 diabetes.

By managing chronic inflammation with healthy lifestyle habits, you may be able to avoid or slow the progression of inflammation-related chronic conditions.

Be well.

Chiropractic care

Dr Caroleigh’s schedule

Healthy Aging Month – Combat Inflamm-aging (part 4)

With the extension of life expectancy and the rising percentage of older individuals in the general population, understanding why ageing results in progressively higher susceptibility to chronic morbidity, disability, and frailty has become a public health priority. One of the main culprits in the of the more common diseases of aging in inflammation, hence, inflamm-aging (or inflammageing).

According the the National Institute of Health:

Both aerobic and resistance exercise — as well as dietary supplementation of amino acids or protein, vitamin D, and polyunsaturated fatty acids — have been associated with protection against age-associated sarcopenia, possibly because of their antiinflammatory and antioxidative properties

NIH

Daily walking strengthens muscles and bones

While you can’t stop the aging process, you can take steps to ensure that you’re aging well. One of the ways to do this is to manage inflamm-aging.

Over the next couple of weeks I will offer some tips to help you douse the inflamm-aging flames:

Take care of your joints

Research has shown that chronic inflammation can lead to arthritis as well as other types of degenerative joint disease. Inflamm-aging can cause joint swelling, increased joint fluid, bone and cartilage damage, and muscle loss.

Luckily, many of the same things that tame inflamm-aging also benefit your joints, including:

• eating a healthy, whole-food diet while limiting sugar and processed foods
• doing a combination of aerobic exercise and strength training
• practicing relaxation techniques to calm your mind and slow down your body
• Get regular bodywork, like chiropractic and/or massage

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• 

• 

Acute inflammation is vital for the body’s healing process, but chronic inflammation can trigger a variety of common diseases that appear as we get older, including Alzheimer’s disease, arthritis, cancer, heart disease, and type 2 diabetes.

By managing chronic inflammation with healthy lifestyle habits, you may be able to avoid or slow the progression of inflammation-related chronic conditions.

Be well.

Chiropractic care

Dr Caroleigh’s schedule

Healthy Aging Month – Combat Inflamm-aging (part 3)

With the extension of life expectancy and the rising percentage of older individuals in the general population, understanding why ageing results in progressively higher susceptibility to chronic morbidity, disability, and frailty has become a public health priority. One of the main culprits in the of the more common diseases of aging in inflammation, hence, inflamm-aging (or inflammageing).

According the the National Institute of Health:

While modernization has dramatically increased lifespan, it has also witnessed that the nature of stress has changed dramatically. Chronic stress result failures of homeostasis thus lead to various diseases such as atherosclerosis, non-alcoholic fatty liver disease (NAFLD) and depression.

NIH

While you can’t stop the aging process, you can take steps to ensure that you’re aging well. One of the ways to do this is to manage inflamm-aging.

Over the next couple of weeks I will offer some tips to help you douse the inflamm-aging flames:

Ease stress

A few stress-reduction activities to try:

• Practice mindfulness. Mindfulness meditation has a reputation for stress reduction. Turn down the volume and focus on your senses with a quick guided meditation or mindful walk.
• Spend time with supportive loved ones. Surrounding yourself with a positive and strong social network has numerous positive effects, including reduced stress and increased longevity.
• Engage in enjoyable activities. Finding activities that bring you joy can help offset daily stress. A few options: Volunteer, take up a new hobby, play a team sport, or explore nature.
• Focus on deep breathing. This relaxation technique can be done anywhere. The 4-7-8 breathing technique is a popular deep breathing exercise that involves inhaling slowly through the nose for at least 4 seconds, holding for 3 to 7 seconds, and deeply exhaling for 4 to 8 seconds.
• From Healthline, click here for article)

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• 

Acute inflammation is vital for the body’s healing process, but chronic inflammation can trigger a variety of common diseases that appear as we get older, including Alzheimer’s disease, arthritis, cancer, heart disease, and type 2 diabetes.

By managing chronic inflammation with healthy lifestyle habits, you may be able to avoid or slow the progression of inflammation-related chronic conditions.

Be well.

Healthy Aging Month – Combat Inflamm-aging (part 2)

With the extension of life expectancy and the rising percentage of older individuals in the general population, understanding why ageing results in progressively higher susceptibility to chronic morbidity, disability, and frailty has become a public health priority. One of the main culprits in the of the more common diseases of aging in inflammation, hence, inflamm-aging (or inflammageing).

According the the National Institute of Health:

Both aerobic and resistance exercise — as well as dietary supplementation of amino acids or protein, vitamin D, and polyunsaturated fatty acids — have been associated with protection against age-associated sarcopenia, possibly because of their antiinflammatory and antioxidative properties

NIH

Bodies in motions

While you can’t stop the aging process, you can take steps to ensure that you’re aging well. One of the ways to do this is to manage inflamm-aging.

Over the next couple of weeks I will offer some tips to help you douse the inflamm-aging flames:

Move your body

A 2020 study suggested that regular exercise is a natural anti-inflammatory agent that can prevent or delay chronic inflammation as you age.

Here are a few ideas for staying active:

• Take a brisk walk or bike ride with a friend.
• Do some stretching or gentle yoga.
• Go for a swim or try water aerobics.
• Follow along with one of the thousands of free workout videos on YouTube.

The CDC recommends 150 minutes a week of moderate exercise – that means you should be able to carry on a conversation, with a bit of huffing and puffing. If you are already in a training program and can increase your intensity to vigorous, those minutes count as double! (So a 15 minute vigorous workout translates into 30 min counted towards your weekly number). Just starting out? That’s great! Start with a 10 minute walk after a meal – not only will you work towards your 150 minutes, it will help regulate your post-meal blood sugar. Double win!

(Keep in mind that it’s important to consult with a doctor before starting a new workout.)

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• 

• 

• 

• 

Acute inflammation is vital for the body’s healing process, but chronic inflammation can trigger a variety of common diseases that appear as we get older, including Alzheimer’s disease, arthritis, cancer, heart disease, and type 2 diabetes.

By managing chronic inflammation with healthy lifestyle habits, you may be able to avoid or slow the progression of inflammation-related chronic conditions.

Be well.

Healthy Aging Month – Combat Inflamm-aging

With the extension of life expectancy and the rising percentage of older individuals in the general population, understanding why ageing results in progressively higher susceptibility to chronic morbidity, disability, and frailty has become a public health priority. One of the main culprits in the of the more common diseases of aging in inflammation, hence, inflamm-aging (or inflammageing).

According the the National Institute of Health:

Potential mechanisms of inflammageing (inflamm-aging) include genetic susceptibility, central obesity, increased gut permeability, changes to microbiota composition, cellular senescence, NLRP3 inflammasome activation, oxidative stress caused by dysfunctional mitochondria, immune cell dysregulation, and chronic infections.

NIH

Photo by Skully MBa on Pexels.com

While you can’t stop the aging process, you can take steps to ensure that you’re aging well. One of the ways to do this is to manage inflamm-aging.

Over the next couple of weeks I will offer some tips to help you douse the inflamm-aging flames:

Eat an anti-inflammatory diet

Choose a varied and colorful diet including:

• fruits, such as blueberries, cherries, oranges, and strawberries
• fatty fish, such as salmon and sardines
• leafy greens, such as kale and spinach
• nuts, such as almonds and walnuts
• olive oil
• tomatoes
• whole grains

It’s important to note that not all medical experts agree on the concept of an anti-inflammatory diet. But most do agree that it’s a good idea to eat lots of whole foods, including fresh fruits and vegetables and whole grains, and to avoid high sugar and processed foods.

• 

• 

• 

• 

• 

Acute inflammation is vital for the body’s healing process, but chronic inflammation can trigger a variety of common diseases that appear as we get older, including Alzheimer’s disease, arthritis, cancer, heart disease, and type 2 diabetes.

By managing chronic inflammation with healthy lifestyle habits, you may be able to avoid or slow the progression of inflammation-related chronic conditions.

Be well.

Nutrients to Support Joint Health

Years of activity and impact can take their toll on joints, leading to discomfort and diminished range of motion. Inflammation and oxidative stress, if not managed, can add to these effects.  Supporting joints with research-supported nutrients and herbs can offer relief and a return to function.

• 

• 

• 

• 

• 

Fortunately, several nutrients and herbs have shown promise for supporting healthy maintenance and repair of joints.

Omega-3 Fatty Acids

Omega-3 fatty acids are well known for their multiple roles in promoting health. Studies into their benefits for joint concerns have yielded promising results, probably due to the role omega-3s play in modulating the inflammatory response.

Enjoying fish, especially fatty fish like salmon and anchovies, regularly (multiple times a week) is a great way to nourish yourself and your joints. Our family loves our salmon share from Kenai Red Fish Co, and love our homemade aioli (heavy on the anchovies!) on most things, but if fish is not your favorite, consider an omega-3 fish oil supplement. Things to look for in a good quality fish oil is that the oils are purified but preferably not concentrated (this way the body will recognize them as food), and that there is a good balance of EPA and DHA oils (somewhere around 3:2 ratio is common).

(As always, talk to your health care practitioner for your optimal requirements)

Manganese

Manganese is an essential trace element affecting joint health through various actions. Its role as a cofactor in the production of collagen and cartilage is important for building, maintaining, and restoring joint function.  Manganese also plays an antioxidant role in the formation and function of the enzyme Super Oxide Dismutase (SOD) – an important player in our bodies ability to keep free radicals under control. Think of free radicals having the ability to “rust” our bodies; antioxidants help to neutralize the attack, easily giving up electrons to these damaging particles.

Manganese is present in a wide variety of foods, including whole grains, clams, oysters, mussels, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea, and many spices, such as black pepper, so eating a wide and diverse diet will supply this essential trace element.

Glucosamine

Glucosamine is an amino sugar and one of the most abundant monosaccharides in the human body. It is synthesized from glucose and glutamine and is found as a component of connective tissue and cartilage, as well as other tissues. The joint-protective effects of glucosamine have received mixed reviews in human studies, possibly due to low dosing and/or duration of studies. Also, these molecules (usually found as glucosamine sulfate or chondroitan sulfate) are quite large and ingesting this supplement still requires the stomach to break it down so it can get past the intestinal lining.

One of my favorite ways to boost my glucosamine intake is bone broth, aka, stock from bones, simmered for a long period (adding a little acid like vinegar or lemon juice will help break down the cartilage of the bones) and then made into soup. This is a great way to use up vegetable ends, and you can add extra spices like ginger, turmeric, black peppercorns to give it a flavor and nutritional bump!

Photo by Valeria Boltneva on Pexels.com

Boswellia and Other Herbs

Boswellia serrata, also known as Indian Frankincense, has been used since ancient times for the treatment of inflammatory conditions and has recently shown efficacy for use in OA.

Other herbs with anti-inflammatory properties have been studied in combination with Boswellia. Turmeric, ginger, Boswellia and Ashwagandha were studied and showed a significant improvements in pain and WOMAC score (an index used to evaluate hip and knee OA) were noted over the course of 32 weeks in the 99 subjects. In addition, using turmeric alone showed a reduction in arthritic symptoms as much as pain medicine, though the evidence has been limited by studies with low sample size, varying controls versus placebo, and different end points.

You have many nutritional supports you can eat or take as supplements to support your joints. Remember – how you move, how you rest, and how you engage with yourself mentally and emotionally ALL effect your body. You need to support your whole self to see your best self.

Looking for further guidance? Contact/ Schedule with Dr. Caroleigh here