Dear Life, give me lemons!

What gives with the lemonade fast or the Master Cleanse?  These are both forms of "detox diets" or "cleanses" that claim to purify our body by only drinking a solution which is merely lemon water.  There is some something to it, and it may just be science.

Lemons contain a flavonoid called eriocitrin.  Some research has shown this flavonoid to be an antioxidant and some has shown it to have the ability to break down lipids and lower cholesterol.  While it would be a lengthy discussion on how it actually works, let's just say that it seems to be tried and true and that this flavonoid actually has a lipid lowering effect.  Hence why it is so popular among cleanse diets, etc.  

I did my own little Google search on eriocitrin and found that some companies are actually selling it as a supplement.  Now, I'm not so sure that when we extract things and manufacture it into a pill that it has quite the same effect (take lycopene for example, is it just as effective of a nutrient when not in a tomato? maybe there is something else in the tomato that makes it so fantastic).  Still, at least eriocitrin is getting its 15 minutes of fame.

I say, "Life, give me lemons so I can make lemonade!"  Why not add a glass of lemon water to the beginning of each day for a little extra lipid lowering? (Hold the sugar :)

Get some Zzzz's, avoid the sneeze

This just in...

A recent study is showing that people who get less than 7 hours of sleep a night are more likely to contract a cold than those who get 7 or more hours of sleep.  After hearing about this study, I started to realize that we really are a busy society, a society of doers, as we now not only avoiding food preparation to save time but also do not rest enough.  Let's start a revolution and take care of ourselves by allowing the time we really need to nourish our body.

Lack of sleep raises cold risk

Unless you have been under a rock...

... and even if you have been under a rock, you probably know that inflammation is being linked to many disease process.  I don't mean the type of inflammation that you can see necessarily, but the kind that is in our bodies on a cellular level.  The type that exists without making us looking like we sprained our ankle or like we had too much MSG.  

Inflammatory responses cause pain and exacerbation of other symptoms relative to already existing conditions.  I typically recommend to all patients that they abide by an anti-inflammatory diet.  With some, this is something I strongly recommend, and with others it is merely a suggestion as a part of a preventive health plan.  

There are things other than diet that increase inflammation.  A big component is stress.  This article gives great explanation of that exact correlation--if you don't mind fumbling through some fancy scientific talk.

Researcher Explains Stress-Inflammation Link, NCCAM

 

Back to the blogging board: Nebraska children behave

After a brief absence from my blog due to travel and general occupational busyness, I had to hop on to drop a quick note about the following:

In Nebraska there is a law that now allows parents to leave their children at the hospital... for good.  The law, I believe, was intended to give parents of babies a 'no questions asked' opportunity to give their children up while knowing that they could not effectively raise a child.  The law, however, does not have an age limit.  Read the following about a father leaving nine children at the hospital.

Father leaves nine children at hospital, Chicago Tribune

Funny thing is, I'm just looking for a place to drop off my food waste for composting because my apartment complex doesn't have one.  If I had a child I couldn't care for, it would be much simpler.

Fibroblasts and fascia are my favorites

Few things make me as excited as fibroblasts and fascia do.  Okay, okay.  That is a bit of a stretch, but it doesn't change the fact that I think that these cells and tissues are insanely interesting.  Bare with me as I share my nerdy side.

A fibroblast is a cell that is found all over the body within connective tissue.  It helps to create and maintain the matrix of our tissues.  By definition, it makes and secretes collagen.  This is very important for the upkeep of our muscles, ligaments, and tendons and is crucial for wound healing.  Graston Technique, and possibly even some forms of massage, stimulate fibroblasts and accelerates the healing process of damaged tissues.  It is also likely that as the fibroblast is stimulated, it changes shape and thus secretes different amounts of, or even just different, hormones.

Fascia is my second favorite child.  It is a tissue that is also found all over the body and surrounds organs, muscles, nerves... you name it.  Most people know that this is important for the structure of our body and for the function of joints and muscles.  It can be too tight or too lax and cause dysfunction.  And while fascia has the ability to relax, it can also contract.  When it has been contracted too long, it begins to get thicker.  It is this change or increase in thickness and tensile strength that can cause dysfunction.  Imagine that the muscles of your shoulders and neck become tight when you get stressed.  This process contracts the fascia.  Now imagine that you have stress and  a stiff neck and shoulders all the time.  Can you imagine that this would eventually cause pain?  

Sometimes the details of how our body works can be information overload.  While it is likely that you won't be adding fibroblasts and fascia to the top ten list of your favorite things, I hope that it gives you some insight into how our body functions. 

P.S. Did you know that fascia is the tissue that is being manipulated in acupuncture?  It actually binds, clings or wraps around the needle being inserted.

Morning spine: A spine not equipped for flexion

If spinal flexion were a person, it wouldn't be a morning person.  Instinctively, many of us rise and have the urge to stretch.  While I encourage this animal instinct at most times (including in airplanes, supermarkets, and bookstores), spinal flexion upon rising is very risky, even in the absence of pain.

Spinal flexion is the movement of forward bending or rounding your spine similar to Halloween cat.  If you think that you are in the clear because you avoid all feline movements in the AM, note that bending over to pick up the morning paper, put on your pants or put on your shoes all qualify as spinal flexion.  This movement at any time of day puts a great amount of load on the low back.  During sleep, the tissues in our body become stiff and our intervertebral discs become more hydrated.  This is a state that is not ready for a lot of bending because there is too much tension in the supporting ligaments, tendons and muscles.  This, coupled with the stress that flexion puts on our back increases our risk for injury, instability and pain.

If you exercise or do specific flexion movements in the morning, do some light walking and allow your body about an hour to prepare for those movements.  You might even consider changing your workout regimen so that those movements are done late in the day.  If forward bending is a must, such as putting on shoes, bend at your knees and minimally in your low back so that your back is in the safest position possible.

Plantar Fasciitis: Don't drink the water!

Plantar fasciitis is not contagious.  This is something for which I am quite certain.  Still, by the amount of people I have seen recently with this problem, I might be able to be convinced otherwise.

Plantar fasciitis is an inflammation of the fascia on the bottom of the foot which is typically caused by overuse or poor biomechanics.  Normally this thick tissue is used to absorb shock, but as it becomes inflammed, it also becomes more rigid and doesn't provide the spring that we need.  The fascia also begins to tug on our bony heel and create a heel spur on the bottom of the foot.  

As it is a package deal, you don't just get inflammation, you get pain.  The hallmark pain (which is on the bottom of the foot and often near the heel) is on the first step you take out of bed or after you take off your shoes for the day.  Of course you can have pain elsewhere, too.  In some cases, I have seen the problem be so severe that it was creating a numbing sensation near the ball of the foot.  

It is rare to find someone who has plantar fasciitis and does not have tight calf muscles.  The calf muscles, in conjunction with the fascia on the bottom of the foot, act as a sling.  When the calf muscles are tight, the fascia also gets pulled taut and thus contributes to the tightness and the decrease in shock absorption.  It is also common to see plantar fasciitis in people who have weak arches or tend to pronate.  

While lots of factors come into play, the treatment is actually quite simple: soft tissue therapy of the calf and plantar fascia (Graston has profound effects), stretching the calf muscles and feet, and strengthening the arches and/or addressing issues with pronation.  Of course, as with all things, a little yoga helps, too.  Two really great yoga postures for treating this condition are downward facing dog (with straight legs and with slightly bent knees) and toe sits.

By the way, it probably is okay to drink the water.  In summer, we are not only more active and demanding more use from our legs and feet, but many of us wear flip-flops.  Because most styles are not supportive at all, the jump from wearing shoes with good arches to nothing is a giant leap.  Our feet have gotten used to relying on the support of the shoe.  Without it, our feet become unhappy.  Rest assured that these are more probable reasons for the frequency of seeing this condition in my practice, not the water.  

I could go on and on... but it is summer.  I'm going outside to play!