Positive health research and ways to improve it!
(to read more on these topics click on the links at ScienceDaily )

*Mild exercise helps memory

Researchers found that even very light workouts ie walking, tai chi can increase the connectivity between parts of the brain responsible for memory formation and storage.

Even mild physical activity immediately improves memory function: Now you just need to remember to exercise! — ScienceDaily
 

*Children who eat more fruit and veggies have better mental health

The research team studied data from almost 9,000 children in 50 schools. They found that the types of breakfast and lunch eaten by both primary and secondary school pupils were significantly associated with wellbeing.

Children who eat more fruit and veggies have better mental health — ScienceDaily
 

*Massage doesn’t just make muscles feel better, it makes them heal faster and stronger

Massage has been used to treat sore, injured muscles for more than 3,000 years, and today many athletes swear by massage guns to rehabilitate their bodies. But other than making people feel good, do these “mechanotherapies” actually improve healing after severe injury? the answer is “yes.”

Massage doesn’t just make muscles feel better, it makes them heal faster and stronger: Study in mice confirms link between mechanotherapy and immunotherapy in muscle regeneration — ScienceDaily

*New research finds ginger counters certain autoimmune diseases in mice
The main bioactive compound of ginger root lowers autoantibody production and helps halt disease progression in mice with antiphospholipid syndrome and lupus.
New research finds ginger counters certain autoimmune diseases in mice — ScienceDaily

*Leisure is important for your health
Feeling like leisure is wasteful and unproductive may lead to less happiness and higher levels of stress and depression, new research suggests.

Think leisure is a waste? That may not bode well for your mental health — ScienceDaily

*5-minute breathing workout lowers blood pressure as much as exercise, drugs

‘Strength training for breathing muscles’ holds promise for host of health benefits.
A new study shows that a breathing exercise known as Inspiratory Muscle Strength Training can reduce blood pressure in weeks, with benefits on par with daily exercise or medication.
5-minute breathing workout lowers blood pressure as much as exercise, drugs: ‘Strength training for breathing muscles’ holds promise for host of health benefits — ScienceDaily

*Love: How the feeling of power determines happy relationships

Want to have a happy relationship? Make sure both partners feel they can decide on issues that are important to them. Objective power measured by income, for example, doesn’t seem to play a big role, according to a new study. Instead, how lovers perceive power dynamics in their relationship is most important for relationship satisfaction.

Love: How the feeling of power determines happy relationships — ScienceDaily

Foods can increase inflammation in the body and increase the risk of Heart Disease and Stroke.

But here is the good news

Adding Walnuts into Diet Decreases Inflammation
In a recent medical study (Ref 1) those who ate about 30-60 grams per day of walnuts after a follow up period of two years showed significantly reduced levels of inflammation.
Previous medical studies have found that regular nut consumption is associated with lower heart disease risk and lower overall cholesterol.
The researchers suggested consuming foods with higher levels of antioxidants and fiber to help combat inflammation: Green leafy vegetables (kale, spinach, cabbage, arugula), yellow vegetables (pumpkin, yellow peppers, beans, carrots), whole grains, coffee, tea and wine. The researchers also suggested limiting intake of refined sugars and grains, fried foods, sodas, and restricting processed, red and organ meat.

Inflammation is increased by eating diets high in red and processed meat, refined grains and sugary drinks, according to a study published in the Journal of the American College of Cardiology. Ref:1.

The study showed that consuming proinflammatory diets(diets which increase inflammation) had a 46% higher risk of heart disease and 28% higher risk of stroke, compared to those consuming anti-inflammatory diets.

1.(Dietary Inflammatory Potential and Risk of Cardiovascular Disease Among Men and Women in the U.S.. Journal of the American College of Cardiology, 2020; 76 (19): 2181 DOI: 10.1016/j.jacc.2020.09.535)

Click on this link        https://www.chiro.org.au/workfromhome/

Make Working From Home, Work For You

For some great tips on how to work at home and make it ergonomic and sustainable

see this Australian Chiropractors Association face book link

https://www.facebook.com/watch/?v=1158083224534320

Does taking calcium supplements reduce the risk of osteoporosis or fracture?

Sounds logical: If my bones are weak, taking calcium supplements will help strengthen my bones?

With calcium playing such a fundamental role in the makeup of bone it seems reasonable to assume that a disorder of demineralisation might be helped by increasing  calcium through supplementation. 

What has the medical research shown us about the effect of calcium supplementation?

Here are some quotes from research articles
.
“Our analyses indicate that dietary calcium intake is not associated with risk of fracture, and there is no evidence currently that increasing dietary calcium intake prevents fractures. (see reference: 0)
Calcium supplements have very little role to play in the prevention or treatment of osteoporosis.”
There seems to be little need for calcium supplements except in individuals with major malabsorption problems or substantial abnormalities of calcium metabolism (see references 1,2,3)

1. Calcium supplementation may increase the risk of fracture!
Here are some quotes from research articles

(5). Warensjo et al  “The highest quintile of calcium intake did not further reduce the risk of fractures of any type, or of osteoporosis, but was associated with a higher rate of hip fracture”
 (6).Sahni, “there is no evidence currently that increasing dietary calcium intake prevents fractures. Calcium supplements have small inconsistent benefits on fracture reduction but probably have an unfavourable risk:benefit profile.”

2. Calcium supplementation may increase the risk of cardiovascular disease!
The following studies show that increasing calcium in our diets by food or supplements may cause artery problems.
                                    (Photo Courtesy of wikipedia)
(1.5). Gallo, Calcium Increase Correlates With Worsening of Lipid Profile.
(2). Reid, (2010). Does calcium supplementation increase cardiovascular risk? 
(3). Michaelsson,  (2013). Long term calcium intake and rates of all cause and cardiovascular mortality: infarction and cardiovascular events:

3. Calcium supplementation may increase risk of Dementia?
A recent study by Kern et al  published in the journal Neurology, found that elderly women who had already experienced stroke were at higher risk of developing dementia than those who avoid calcium supplementation.

(9). Kern, (2016). Calcium supplementation may increase the risk of developing dementia in elderly women with cerebrovascular disease.

Take home message is there seems to be little need for calcium supplements except in individuals with major malabsorption problems or substantial abnormalities of calcium metabolism

* if you have been advised by your Doctor to take Calcium supplements please continue to do so. 
 

References:
(0). Bolland, M. J., Leung, W., Tai, V., Bastin, S., Gamble, G. D., Grey, A., & Reid, I. R. (2015). Calcium intake and risk of fracture: systematic review. BMJ (Clinical Research Ed), 351, h4580. http://doi.org/10.1136/bmj.h4580
(1). Reid, I. R., Bolland, M. J., & Grey, A. (2010). Does calcium supplementation increase cardiovascular risk? Clinical Endocrinology, 73(6), 689–695. http://doi.org/10.1111/j.1365-2265.2010.03792.x
(1.5). Gallo, L., Faniello, M. C., Canino, G., Tripolino, C., Gnasso, A., Cuda, G., et al. (2016). Serum Calcium Increase Correlates With Worsening of Lipid Profile. Medicine, 95(8), e2774–5. http://doi.org/10.1097/MD.0000000000002774
(2). Bolland, M. J., Avenell, A., Baron, J. A., Grey, A., MacLennan, G. S., Gamble, G. D., & Reid, I. R. (2010). Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ (Clinical Research Ed), 341, c3691.
(3). Bolland, M. J., Grey, A., & Reid, I. R. (2015). Should we prescribe calcium or vitamin D supplements to treat or prevent osteoporosis? Climacteric, 18(sup2), 22–31. http://doi.org/10.3109/13697137.2015.1098266
(4).  Reid, I. R., Bristow, S. M., & Bolland, M. J. (2015). Calcium supplements: benefits and risks. Journal of Internal Medicine, 278(4), 354–368. http://doi.org/10.1111/joim.12394
(5). Warensjo et al  state, “High calcium doses slow bone turnover and also reduce the number of active bone remodelling sites. This situation can lead to a delay of bone repair caused by fatigue, and  thus increase the risk of fractures independent of bone mineral density”
 (6).Sahni, S., Mangano, K. M., McLean, R. R., Hannan, M. T., & Kiel, D.P.(2015). Dietary Approaches for Bone Health: Lessons from the Framingham Osteoporosis Study. Current Osteoporosis Reports, 13(4), 245–255. http://doi.org/10.1007/s11914-015-0272-1
“Our analyses indicate that dietary calcium intake is not associated with risk of fracture, and there is no evidence currently that increasing dietary calcium intake prevents fractures. Calcium supplements have small inconsistent benefits on fracture reduction but probably have an unfavourable risk:benefit profile.
(7). Michaelsson, K., Melhus, H., Warensjo Lemming, E., Wolk, A., & Byberg, L. (2013). Long term calcium intake and rates of all cause and cardiovascular mortality: community based prospective longitudinal cohort study. BMJ (Clinical Research Ed), 346(feb12 4), f228–f228. http://doi.org/10.1136/bmj.f228
(8). Bolland, M. J., Avenell, A., Baron, J. A., Grey, A., MacLennan, G. S., Gamble, G. D., & Reid, I. R. (2010). Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ (Clinical Research Ed), 341, c3691
(9). Kern, J., Kern, S., Blennow, K., Zetterberg, H., Waern, M., Guo, X., et al. (2016). Calcium supplementation and risk of dementia in women with cerebrovascular disease. Neurology, 10.1212/WNL.0000000000003111. http://doi.org/10.1212/WNL.0000000000003111

Now this is where the research shows us some interesting findings.

Is it Pilates? 

This research study compared people with chronic low back pain using Pilates or stationary cycling. Results were at 8 weeks the pilates created greater improvements but at 6 months both groups had the same improvement results.

 https://www.ncbi.nlm.nih.gov/pubmed/23615384

Is it a specific muscle strengthening programme? 

This research study compared people with chronic low back pain using aerobic walking training as compared to active training, which includes muscle strengthening. Results A six-week walk training programme was as effective as six weeks of specific strengthening exercises programme for the low back. 

https://www.ncbi.nlm.nih.gov/m/pubmed/22850802/

Is it Core stability exercises?

This research study compared people with chronic low back pain using core stability exercise versus general exercise.
Results: In the short term core stability exercises were more effective in decreasing pain. However, no significant long-term differences in pain severity were observed between the general exercise and core stability exercise groups.

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3524111/ 

Should I do low load control exercises or high load exercises?

From the research we see no difference in the results
https://www.ingentaconnect.com/contentone/mjl/sreh/2016/00000048/00000005/art00007

There is no magic one type of exercise to fix it all !

Don’t stress there is a simple solution

Summing it all up!

We can see that doing core stability exercises & Pilates will increase your recovery rate for Chronic low back pain,
however in the long term- movement and general exercise is what we need to keep our backs healthier. So walking, swimming, cycling, Tai Chi, yoga and pilates are all as effective as each other in the long run, so keep moving, exercise and its important to keep variety in what you do to stay healthy. 

From the research conservative therapy should use methods aimed at improving intersegmental coordination https://www.ncbi.nlm.nih.gov/pubmed/11840116.

Sleeping posture, which one do I choose?

First no position is perfect for everyone but there are two positions that are the best.

1. On your back

Sleeping on your back enables your spine to remain straight and can take pressure off areas which may give you pain if you lay on them (ie side of hips, Shoulders, knees). However some find their lower back may ache a little while laying flat & so a small pillow under the knees can take pressure off the lower back.
One problem many find from sleeping on their backs is that they snore and so other sleeping postures may be more suited for you.

2. Side posture

Many find sleeping on their side can irritate their hips, so a pillow between the legs can help take pressure off the upper hip and help the comfort of the knees. Using a pillow between the legs with the knees bent up can help take a twisting pressure off the lower back as well.

Shoulder and upper back problems

By using a thick pillow under the arm, pressure can be taken off the upper shoulder. In this position the upper back doesn’t twist as much which can help upper thoracic problems

Body pillow

A body pillow can help keep the spine from twisting and help the hips and shoulders at the same time. Also the body pillow is a great way of getting out of the stomach sleeping posture habit.

The worst position for your back and neck

     

Good posture for your neck and back

This time of year
don’t be too busy

Use time wisely

So you can enjoy

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You are worth the time