By Dr. Alyssa Musgrove

 

Springtime in Georgia is beautiful, from the birds singing to the spectacular flowers and blooming trees, everything is coming alive once again.  But with this awakening of nature, many people also experience the “awakening” of seasonal allergies. The dense clouds of pine pollen hanging in the air, combined with a myriad of other unseen pollens, make many allergy sufferers want to hide inside until the season passes. So, what are allergies and is there anything we can do to prevent them and enjoy this time of year without suffering?

An allergy is an abnormally high sensitivity to a substance that is not typically harmful. An allergy is essentially an indication that something is out of balance in your body causing it to overreact with an immune response, such as itchy or watery eyes, runny nose, sneezing, eczema, abdominal pain or bloating. Some common causes of allergies are pollens, certain foods, stress, dust mites, pet dander and air pollution.

In recent years there has been a significant increase in allergies and asthma, especially in children. The amount of people suffering with allergies in North America has gone from 10 percent in 1980 to 30 percent today. According to the Allergy and Asthma Foundation of America, 1 in 5 people now suffer from allergies. The American Academy of Allergy, Asthma and Immunology estimates the annual cost of allergies to the health care system and businesses in the U.S. to be $7.9 BILLION.

Why are we experiencing this dramatic increase in allergies? The simple answer is that most allergy sufferers’ immune systems are not as strong or efficient as they once were. Over 70 percent of your immune system is in your intestinal tract, and it is common to find an imbalance in the bacteria of the gut resulting from the use of medications, especially antibiotics. A 2010 study from the University of Marcos found that children given antibiotics during their first year of life were at a 66 percent increased risk for developing allergies.

Another cause of increased allergies is inflammation, especially in the gut. Many of the foods commonly consumed by Americans are filled with chemicals and trans fats.  In addition, the antibiotics and hormones found in many of the meats we consume also cause the body to become inflamed. Chronic inflammation can cause the body to become over-reactive and hypersensitive, while also causing a decrease in healthy gut flora.

The good news is that there are things you can do to help reduce allergies naturally. As we head in to spring, consider taking some of these simple steps:

• Use a neti pot. A neti pot cleanses and refreshes the nasal passages, thereby improving allergy symptoms. The pot is filled with purified water and a salt-based mixture. (Using water alone in the nasal passages can irritate the inside of your nostrils.)
• Strengthen your immune system. Eat good quality food, lots of vegetables, some fruit and some lean meats.
• Eat garlic.  Garlic is a natural antibiotic and helps to fight off viruses, infections and allergies. Using real cloves of garlic in your foods is more effective than taking it in supplement form and can offer a powerful boost to the immune system.
• Increase Vitamin D. The optimal range for Vitamin D levels in our blood is between 50 and 100 ng/ml. Vitamin D is a modulator for the immune system and decreased levels of Vitamin D have been linked to autoimmune conditions.
• When possible, reach for natural antihistamines and decongestants. There are several whole food supplements available that can help eliminate histamines, support liver function and loosen mucus without the side effects of most allergy medications.  Supplements that we use in our office with great success include Allerplex and Antronex.
• Reach for lemons and limes. Both fruits have high levels of Vitamin C, which boosts the immune system and helps reduce allergies.  Drinking lemon/lime water also helps your body get rid of toxins.
• Drink turmeric ginger tea. Together, turmeric and ginger have powerful anti-inflammatory properties and act as a natural painkiller to help alleviate allergy symptoms. Avoid chamomile tea if you are allergic to ragweed.
• Drink at least 8 to 10 glasses of water a day to stay adequately hydrated. Dehydration makes allergy symptoms even worse.
• Change your air conditioner filters frequently during the pollen season.
• When in your car, keep the ventilation system on re-circulate.
• Experiment with essential oils. Peppermint oil can often unclog sinuses, discharge phlegm and offer relief to scratchy throats. Basil oil reduces the inflammatory response to allergens and helps detoxify the body of bacteria and viruses. Eucalyptus oil can open up the lungs and sinuses, thereby improving circulation and reducing allergy symptoms. Lemon oil supports the lymphatic system drainage and helps overcome respiratory conditions by boosting the immune system. Tea tree oil can destroy airborne pathogens that cause allergies. It also is an antiseptic agent with anti-inflammatory properties.

It is possible to reduce allergies naturally by taking a few simple steps toward strengthening the immune system and limiting overall exposure to environmental allergens.  Taking these steps can allow allergy sufferers to move beyond merely “surviving” this time of year, and bring them to a point where they can thrive and enjoy all spring has to offer.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

By Dr. Alyssa Musgrove

 

Do not be fooled by the size of the seed, chia seeds are one of the healthiest foods on the planet. These tiny seeds are a nutritional powerhouse, providing protein, fiber, antioxidants, healthy fat, minerals and vitamins all in one low-calorie package.

 

You may have first heard of chia seeds from the commercial that showed us we could use them to grow a “ch-ch-ch-chia pet.”  But chia seeds have been around for centuries. The ancient Aztecs and Mayans considered this food a prized possession. “Chia” is the ancient Mayan word for strength, and they valued the seed for its energy-boosting properties.

 

Chia seeds have similar health benefits to flax seeds, but chia seeds are not required to be ground prior to consumption. What’s more, chia seeds do not go rancid as quickly. In fact, chia seeds are said to last up to two years with no refrigeration.

 

Here are a few more reasons why these little seeds pack such a nutritional punch:

 

Omega-3

Two tablespoons of chia seeds contain 20% daily value of alpha-linolenic acid.  (Alpha-linolenic acid cannot be produced by the body, so it is essential to get through diet and supplementation.) High concentrations of plant based omega-3 fat in chia seeds helps lower low-density lipoproteins (LDLs) and triglycerides, thereby supporting healthy cholesterol levels and cardiovascular health. The omega-3s in chia seeds can also help modulate c-reactive proteins and inflammatory cytokines to help fight widespread inflammation.

 

Protein

Chia seeds are an excellent protein source, especially for people who eat little or no animal products. Just two tablespoons of chia seed contain 5 grams of protein. Protein is the most weight-loss friendly macronutrient and can drastically reduce appetite and cravings.

 

Fiber

Research suggests a high-fiber diet can help reduce your risk for many chronic diseases. Most people need about 50 grams of fiber per 1,000 calories consumed, but most Americans do not get near this amount. Chia seeds contain about 10 grams of fiber in just two tablespoons. Fiber does not raise blood sugar and does not require insulin to be disposed. As such, chia seeds have been linked to the prevention of type 2 diabetes by normalizing insulin resistance and regulating glucose levels.

 

Vitamins & Minerals

Just two tablespoons of chia seeds provide a good portion of the daily recommended allowances of calcium, phosphorus, magnesium, manganese and zinc – all of which are essential for bone health. Gram for gram, chia seeds have a higher calcium content than most dairy products.

 

Chia seeds are easy to prepare. They adapt to a variety of recipes, have mild flavor, and are gluten-free. They can be eaten raw, soaked in juice or water, or added to baked goods. Chia seeds can be used as toppings to almost any dish, from smoothies to green salads. (Keep in mind that when the seeds are exposed to liquid, they take on a gelatinous texture. So, if you prefer a crunch, sprinkle them on just before eating.)

 

If you are looking for a healthy, gluten-free breading for fish, meat or vegetables, chia seeds can be blended with your choice of spices for an excellent breadcrumb replacement. Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as egg substitute in some recipes.

 

When chia seeds are soaked overnight whether in water or a nut milk, they take on a tapioca-like texture.  For those who would like to begin incorporating chia seed into their diet, try this simple breakfast recipe:

 

Overnight Oats with Chia

Courtesy of thespruceeats.com

 

For the oatmeal:

1 cup rolled oats

1 Tbsp. chia seeds

½ tsp. ground cinnamon (optional)

1 pinch salt

1 cup milk or non-dairy milk

½ cup plain Greek yogurt

2 Tbsp. maple syrup or honey

½ tsp. pure vanilla extract (optional)

¼ cup dried cherries (optional)

 

For serving:

1 medium banana, sliced

¼ cup toasted almonds

 

Combine oats, chia seeds, cinnamon (if using), and salt in a plastic container or large mason jar. Stir to combine. Add the milk, yogurt, maple syrup and vanilla (if using) and stir. Add the cherries (if using) and stir everything together until combined. Top with a lid or cover with plastic wrap and refrigerate overnight. Serve the oatmeal topped with almonds and sliced banana, or your favorite toppings.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

By Dr. Alyssa Musgrove

 

Magnesium is one of the most critical minerals in the body, and up to half of Americans are deficient without knowing it. In fact, The Journal of Intensive Care Medicine published a study finding those deficient in magnesium were twice as likely to die an earlier death compared to those who had sufficient magnesium levels.

 

The root of magnesium deficiency is the poor diet of processed and refined foods most Americans consume.  These foods have been stripped of nutrients and contain high amounts of salt. Unfortunately, it is possible to have magnesium deficiency even with a healthy diet. Soil depletion plays a large role in this issue, as minerals are removed, stripped away or no longer available in the soil, the percentage of magnesium present in food has decreased. Additionally, coffee, sodas and excess alcohol further deplete the body’s stores of magnesium (and other minerals).  Lifestyle factors, including high levels of stress, chronic diarrhea, the use of high blood pressure medications, antibiotics, diuretics and other drugs, can also contribute to low magnesium levels. Not to mention as we age our mineral absorption capability tends to decrease so the probability of having a magnesium deficiency increases.

 

Magnesium is not a drug, but can actually be more powerful than drugs when it comes to resolving many conditions.  Not only does magnesium help regulate calcium, potassium and sodium, but it’s essential for cellular health and a critical component of over 300 biochemical functions in the body. It is especially beneficial for a healthy cardiovascular system, and is helpful for lowering high blood pressure and reducing risk of stroke.  Magnesium also helps support learning and memory performance in aging adults.

 

Recently in the journal, Medical Hypothesis, a scientific review of magnesium concluded, “It is highly regrettable that the deficiency of such an inexpensive, low-toxicity nutrient results in diseases that cause incalculable suffering and expense throughout the world.”

 

Some of the symptoms associated with magnesium deficiency include:

 

Leg cramps

High blood pressure

Heart palpitations

Angina

Muscle cramps, muscle twitches and muscle pain

Anxiety

ADD

Insomnia

Migraines

Fibromyalgia

Chronic fatigue

PMS

Constipation

Irritable Bowel Syndrome

Reflux

Trouble swallowing

Kidney stones

Obesity

 

The minimum daily recommended amount of magnesium is 300 mg, although studies show most people do better with anywhere from 400mg up to 1000mg a day. If you get too much magnesium, you will often experience diarrhea. The best way to get magnesium is through your diet, since many of the other nutrients necessary for absorption will be found in the same foods. Foods high in magnesium, listed in order from highest magnesium content, include spinach, swiss chard, dark chocolate, pumpkin seeds, almonds and almond milk, black beans, avocado, figs (dried), yogurt or kefir unflavored, garlic, shrimp and bananas.

 

If you take magnesium supplements you should avoid those containing magnesium carbonate, sulfate, gluconate, and oxide. These are the most common forms found since they are the cheapest to produce, but they are poorly absorbed. The best-absorbed forms are magnesium lactate, citrate, glycinate or aspartate.

 

You can also use magnesium oil topically in a spray or lotion. Magnesium chloride oil can pass through the skin and into the body. If you suffer from digestive issues like malabsorption, this may be the best form of magnesium to take. To use, spraying magnesium oil directly on the skin, rub it in and leave to absorb for about 30 minutes. Wintergreen essential oil can be added to the magnesium to further help relieve muscle pain. Magnesium spray may result in some tingling on the skin the first few times it is applied.

 

Another way to increase your cellular magnesium is by soaking in Epsom salts or magnesium chloride. Adding 1-2 cups of Epsom salts in a bath and soaking for 20 minutes is a great alternative to taking a supplement. You can also soak feet in warm water with magnesium chloride or Epsom salts in order to provide relief to the specific area.

 

Here is an easy recipe that will provide your daily requirement of magnesium. By focusing on this one mineral, you will experience many benefits to your health.

 

Creamy Blueberry Broccoli Slaw Salad

Courtesy of cottercrunch.com

• 12oz bag broccoli cabbage slaw salad mix (can also use small broccoli florets shredded with carrots, etc.)
• 1/2 cup cooked nitrate free bacon, crumbled
• 1/2 cup blueberries
• 1/4 cup dried cranberries or craisins
• 1/4 cup sunflower seeds (roasted)
• 2 tbsp. balsamic or red wine vinegar
• 1/4 cup plain kefir yogurt (can use plain yogurt too)
• 1 tsp smoked paprika or chili flakes work too
• 1/4 cup chopped macadamia nuts
• 1/2 tsp mustard powder (optional)
• Sea salt and freshly ground black pepper
• 1 tbsp olive or avocado oil

Place broccoli slaw in mixing bowl. Add in your kefir yogurt and vinegar. Mix well. Then add seasonings. Mix again. Finally, add the remaining ingredients, berries, seeds, bacon, onion, etc. Mix and chill in fridge until ready to serve. Also, great to mix into wraps. Serves 3-4.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

 

By: Dr. Alyssa Musgrove

 

Known as the “Immortal Health Elixir” by the Chinese, kombucha (kom-bu-cha) originated in Asia over 2,000 years ago. The fact that this beverage is still consumed today is a strong testimonial to the health benefits kombucha continues to bring to millions of people. In the 1990s, kombucha was found mostly in health food stores and hippie kitchens.  These days, however, kombucha has grown in popularity and is now commercially available in most grocery stores.

 

Kombucha is a fermented beverage, made with tea, sugar and the SCOBY (Symbiotic Colony of Bacteria and Yeast) also known as the “mother.” The SCOBY is responsible for initiating the fermentation process, using the sugar for food. Once the beverage becomes fermented, it becomes carbonated and contains a high concentration of b-vitamins, enzymes, probiotics, glucosamines and antioxidants. That makes kombucha a powerful detoxifier that can help improve immunity, reduce arthritis and joint pain, assist with weight loss, and improve energy. The high levels of probiotics and beneficial acids aid in the prevention of leaky gut, stomach ulcers, candida overgrowth and GERD.

 

The taste of kombucha is best described as “carbonated apple cider.” Commercial komubcha can be high in sugar and quite expensive, but kombucha can be made inexpensively, and with less sugar, at home. When brewing at home, be sure to use sterile equipment, a clean workspace and high-quality ingredients.

 

Kombucha

Makes 8 cups

 

Needed:

1 large, wide-mouthed glass jar*

Paper towels to cover the top

1 SCOBY disk (can be purchased at a health food store, online or gotten from a friend who is already brewing)

8 cups of spring or distilled water

½ cup of organic cane sugar or raw honey**

5 organic black, green or white tea bags (no herbal tea)

1 cup pre-made kombucha (from the store or a friend who is already brewing)

A wooden spoon

 

*You want to avoid using a plastic jar because the chemicals in the plastic can leak into the kombucha during fermentation process and can be hazardous to your health.

** Most of the sugar is “eaten” by the yeast during the fermentation process so by the time you consume it, there is little sugar left.

 

Directions:

Bring the eight cups of water to a boil in a big pot. Once it comes to a boil, remove the pot from the heat and add the sugar, stirring until it dissolves. Next, place the teabags in the water and steep for 15 to 20 minutes. Remove and discard the tea bags, and let the mixture cool to room temperature (usually takes about one hour). Once the mixture has cooled, pour it into your big glass jar, drop in your SCOBY and one cup of pre-made kombucha.

 

Cover your jar with the paper towel, and secure with a rubber band. Stir daily with a wooden spoon and allow the kombucha to sit for 10 to 14 days, depending on the flavor you are looking for. The longer the batch sits, the stronger the taste. Check every couple days to see if it has reached the right taste and desired level of carbonation. Once you are happy with the taste, pour your kombucha into smaller glass bottles with air-tight lids and leave on the counter for a day or two to finish fermentation process. If desired, you can add fresh-squeezed lemon, lime, berries, ginger, or turmeric root before refrigerating. Once refrigerated, it is ready to drink!

 

Each time you brew a batch, the SCOBY grows a new layer below the first one. You can use the newly-formed layer to create a new batch, store it or throw it away.

 

Start by drinking a small amount in moderation in order to see if you have any negative reactions, like an upset stomach. Eventually, you can work your way up to eight ounces a day. Groups who should limit their kombucha consumption include pregnant and nursing women, or those with a compromised immune system.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

By: Dr. Alyssa Musgrove

 

Most everyone enjoys a warm, soothing bath from time to time. So, what if I told you that by simply adding one ingredient to the bathwater, you can increase the healing power of your next soothing soak? And, what’s more, this ingredient can be found for a just a few dollars at your local drug store.

 

What is this magical ingredient?

 

Epsom salt.

 

Epsom salt baths have been used for centuries to promote relaxation and detoxification, as well as to reduce muscle pain and soreness.

 

Epsom salt is comprised of magnesium and sulfate. This makes Epsom salt an ideal way to restore and replenish magnesium levels in the body. Replenishing these levels is a good thing, as most people are magnesium deficient. Magnesium deficiency can be caused by poor diet (excess processed foods, coffee, sodas and overindulgence of alcohol further deplete the body’s stores of magnesium) and lifestyle factors, including high levels of stress, chronic diarrhea, high blood pressure medications, antibiotics, diuretics and other drugs. What’s more, our mineral absorption capability tends to decrease as we age, so the older you are, the more likely you are to have a magnesium deficiency. Since your skin is the largest organ system of the body, an Epsom salt bath allows the body to easily absorb this extra magnesium.

 

Here are a few specific ways that Epsom salt baths can be of benefit:

 

MUSCLE SORENESS AND ARTHRITIS PAIN

The magnesium in Epsom salt baths can help relax sore muscles and avoid the onset of muscle soreness by helping flush out lactic acid. If warmth seems to help your condition, especially muscle strain, muscle cramping and muscle pain, draw up an Epsom salt bath to expedite the healing process and decrease the pain.

 

Epsom salt baths can also be of benefit for arthritis sufferers. If you have arthritis pain in the joints of the hand, make an Epsom soak in a small bowl or a pot. When trying to relieve pain in the wrist, hand or fingers, be sure to incorporate motion while soaking. Try opening and closing the hand while it is fully submerged in the pot of warm water with Epsom salts. This will increase blood flow, decrease inflammation and soothe the joints.

 

DETOXIFICATION

Epsom salt soaks can help detoxify the body and can even help stem off a cold. When you feel a cold coming on, try soaking in an Epsom salt bath for about 20 to 30 minutes.  The combination of magnesium and sulfate in the Epsom salt is believed to help strengthen the body’s detoxification pathways.

 

If you are drawing a bath for detoxification purposes, combine one to three cups of Epsom salt with one cup of baking soda and three to six drops of essential oil, such as rosemary and eucalyptus. Mix the ingredients together before dumping it into warm bath water.

 

RELAXATION

Not only are Epsom salt soaks scientifically proven to relax your muscles, but they can also help relax your mind and provide a much-needed break from the frantic pace of daily life. Soaking in a warm Epsom salt bath is very calming and grounding. The relaxing effects of soaking in a hot tub can be helpful for those suffering from things like insomnia, depression or anxiety.

 

If you are soaking for relaxation, remove the baking soda from the recipe listed above and simply mix a couple cups of Epsom salts with lavender, frankincense or your favorite scent, and sit back and enjoy.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

Tips to Kick the Sugar Habit for Good

By Dr. Alyssa Musgrove

 

In the 1700s, the average adult consumed about four pounds of sugar a year.  Today, the United States Department of Agriculture estimates the average adult eats between 150 and 170 pounds of sugar a year.  According to the American Heart Association, that works out to 22 teaspoons of added sugars a day in the form of foods, drinks and sweets — good deal over the recommended 9 teaspoons a day for men and 6 teaspoons a day for women.

Excess sugar consumption and a high-sugar diet have been associated with a host of chronic health conditions, from diabetes, to heart disease and even cancer. In fact, researchers from Harvard Medical School have reported that up to 80 percent of all human cancers are driven by the effects of glucose and insulin, which stimulate the proliferation, migration and invasiveness of all types of cancer.

The problem is, sugar can be hard to quit.  Part of the reason is physiological – when you eat sugar, the brain releases dopamine, a neurotransmitter that activates the brain’s pleasure center.  The brain likes this feeling and begins to crave more. That means the more sugar and excess carbohydrates you eat, the more your cravings will persist.

But it is possible to break the cycle. The tips below provide some guidance for kicking the habit once and for all:

Plan ahead

As the saying goes, if you’re failing to plan, you’re planning to fail — and this is definitely the case with sugar cravings.  Don’t want to wait until you’re starving to make decisions about what you will eat. Plan your meals and snacks in advance – ensuring that each is a mix of protein, healthy fats and phytonutrients from vegetables or fruit.

 

Eat regularly

When you go too long between meals, blood sugar tends to drop.  This makes you feel hungry and more likely to crave sweet, sugary snacks for a temporary energy boost.  Aim to eat at regular intervals — every three to four hours — which usually equates to three meals and two snacks a day.

 

Ditch the sugary beverages

Sodas and other sweetened beverages provide about half of all the added sugar in the typical American diet.  If you find it hard to pass up carbonated drinks, try switching to sparkling water or seltzer water, which provide the “fizz” without the sweetness.  Add lemon, lime or orange slices for natural flavor.

 

 Reach for fruit

If you’re craving something sweet, reach for fruit first.  Fruit contains fructose, which is metabolized differently, and also contains vitamins, minerals, and fiber – all things a handful of gummy bears can’t offer.  But limit fruit to 2-3 servings a day – one serving of fruit is about the size of a tennis ball and equivalent to a ½ cup.  Be sure to stick to lower glycemic options like berries and green apples rather than pineapple and watermelon.  Frozen grapes make a great substitute for ice cream.

 

Incorporate some protein into each meal

Protein helps balance blood sugar levels, which limits cravings.  Healthy sources of protein include: grass-fed beef, whey protein, wild fish like salmon, mackerel or tuna, organic chicken, kefir, plain yogurt and free-range eggs.

 

Add in healthy fats

Healthy fats also protect against cravings.  Fat is digested slowly, so you feel fuller for longer.  But quality matters.  Get your fat from healthy sources like avocados, nuts, seeds and coconut oil.

 

Beef up your breakfast

The standard American breakfast is typically a mix of carbs and sugary or starchy foods, which sets the stage for more cravings throughout the day.  A “healthy” breakfast of low-fat yogurt and granola can serve up over 55 grams of added sugar. Revamp your breakfast plate by shooting for a serving of protein, some healthy fats and a dose of phytonutrients.  An example would be: two eggs scrambled in grass-fed butter with a side of sautéed spinach.

 

Limit pre-packaged food

While it’s difficult to omit packaged foods entirely, consider making your own condiments, desserts and soups so you can control the amount of sugar that goes into them.  If you do use packaged foods, read labels carefully and calculate the sugar content per serving.  Four grams of sugar is equal to one teaspoon.

 

Nix the artificial sweeteners

While it might seem logical to substitute artificial sweeteners for the real thing, these alternatives often make cravings worse. Researchers have found artificial sweeteners can change the palate, causing you to desire more in order to feel satisfied. For a natural sugar boost, reach for green leaf stevia.  (Try to avoid stevia extracts and altered stevia products like Truvia, which are processed and can contain other ingredients.)

 

Out of sight, out of mouth

Finally, you can’t snack on something that isn’t there. If you’re serious about kicking the habit, limit the amount of sugary snacks you bring into your house.

 

 Consider supplements

Finally, certain herbal supplements can help with cravings and provide support while making the changes mentioned above. Patients in my office have had great success with Gymnema, used in Ayurvedic medicine for centuries to support healthy blood sugar levels.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

By: Alyssa Musgrove

 

According the Alzheimer’s Association, the risk of developing Alzheimer’s disease is increasing at an alarming rate.

 

• More than 6 million Americans are currently living with Alzheimer’s
• By 2025, the number of people age 65 and older with Alzheimer’s disease is estimated to reach 7.1 million — a 40 percent increase from 2015 numbers.
• By 2050, the number of people age 65 and older with Alzheimer’s disease may nearly triple, from 5.1 million to a projected 13.8 million, barring the development of medical breakthroughs to prevent or cure the disease.

Alzheimer’s disease is frightening, especially with statistics like this!

Recently, I came across an article titled “How to Make Your Aging Brain 12 Years Younger In 3 Months” written by Ronald Grisanti DC, DABCO, DACBN, MS. In the article, he discusses options for someone who may have the early signs of Alzheimer’s but has not yet been officially diagnosed. Dr. Grisanti has allowed me to include his article in this column.  Below is what Dr. Grisanti writes:

Medical science has coined a new term called AAMI. This stands for age-associated memory impairement. Basically, it represents a precursor of full-blown Alzheimer’s.

Due to the massive increase of Alzheimer’s disease, the government’s brain-aging experts came to the conclusion there should be an earlier way to recognize this terrible disease. With that said, the new AAMI label is now being used for people who have early signs of Alzheimer’s. The criteria for AAMI, includes the following:

 

1. Over the age of 50
2. Not demented
3. Intellectual function adequate to remainproductive
4. Complaint of gradual memory loss
5. Objective evidence of memory loss on performance tests

As it now stands, 40 percent of people between the ages of 50-59 have [AAMI] and it increases by 10 percent every ten years.

Unfortunately, most physicians not trained in functional medicine do not have the knowledge to know how to measure the one ingredient needed every day to keep our brains healthy and memories vibrant. This important brain ingredient is called phosphatidylserine. Phosphatidylserine* is a key component of the cell membrane and is essential to cell-to-cell communication and transfer of biochemical messages into the cell (especially within the brain and central nervous system).

Phosphatidylserine may help improve memory function in older adults, suggests a 2010 study published in the Journal of Clinical Biochemistry and Nutrition. For the study, 78 elderly people with mild cognitive impairment were assigned to six months of treatment with phosphatidylserine supplements or a placebo. In tests performed at the end of the six-month period, participants with relatively low memory scores at the start of the study were found to have experienced a significant improvement in memory.

In another study, a group of people with a brain age of around 64 years were placed on phosphatidylserine 100 mg three times a day for 3 months. Before and after double blind testing showed this rolled the hands of time back to a brain age of about 52 –12 years younger by providing 30 percent improvement in memory! Do you know any drug that does this? These people had marked improvements in everyday memory items like phone numbers, faces and names and of all things, placement of glasses and keys!

It is important to understand there are a number of probable causes of disease. We must remember unless there is a drug or surgery to treat a disease, traditional medicine will say the disease is incurable. This is sad considering the thousands of brilliant scientists and researchers who have dedicated their lives to having clinical papers published in many of the most recognized medical journals showing documented discoveries in what may be at the root of many diseases.

This, of course, applies to today’s article on the precursor to Alzheimer’s, AAMI, and will go so far to say Alzheimer’s in and of itself.  So, my point is very clear, do not accept that your disease, whatever it may be, does not have a cause. I beg to differ considering the thousands of patients I have worked with who had been told their disease had no cause and had to settle on temporary relief with medications. These same patients are [now living healthy lives as] walking testimonials to the power of seeking the root cause via the science of functional medicine.

* Phosphatidylserine (PS) is a phospholipid, which is a type of fat found in every cell and especially in the brain cells. It is vital for memory and cognitive function. Phosphatidylserine supplements are commonly used with patients that have high cortisol levels. High cortisol is often increased with high stress levels. Stress is one factor that is well known to increase aging and decrease memory and cognitive function. Supplementation with PS may be one thing we can do to help prevent the development of AAMI and Alzheimer’s, by slowing the aging of our brain.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

Got Back Pain? It Might be Your Psoas Muscle

By: Dr. Alyssa Musgrove

 

If you, or someone you know, is always searching for back pain relief, it may be time to examine the psoas muscle. I work on the psoas (pronounced SO-as) muscle every day with my patients. Many people have not heard of this muscle, yet it is a major player when it comes to back pain, especially when there is difficulty straightening up from a seated position.

 

The psoas is a rope-like muscle that attaches to all the low back bones (lumbar vertebra), runs down across the groin and attaches to the inside of the hip. The psoas is joined at the hip, literally, by the iliacus, which travels from hip to thigh. Together, the psoas and iliacus make up the iliopsoas – the body’s most powerful hip flexor. The psoas helps promote good posture and stabilizes your abdomen and pelvis as it works together with your abs, obliques and lower back muscles. Every time you stand, walk, or run, or play golf, you’re engaging the psoas.

 

When the psoas is weak or tight, it can cause symptoms such as pain across the lower back, groin pain, hip pain, pain in the buttocks, difficulty walking up stairs or hills, tight hamstrings, knee pain and even foot pain.

 

John Stiner, a massage therapist based in Durham, N.C., whose credentials include a 2008 stint with the Nike Oregon Project, has noticed an epidemic of psoas tightness among his running clients. The number one culprit, he says, is your chair. Sitting for long periods puts the psoas in a perpetually shortened state. The muscle has memory and will maintain this shortened state, even when you get up from your chair. “Our bodies simply aren’t designed to sit all day,” says Stiner.

 

Another cause of imbalanced psoas muscles are abdominal crunches. Performing too many sit-ups causes the psoas muscle to shorten, which can lead to an increased arch in the lower back and a head-forward posture. While this posture is normally seen in the elderly population, nowadays, we are seeing this type of posture in younger people.  Rather than just focusing on abdominal exercises, it is better to have a more balanced program that works the core muscles in the back, as well as the front of the body. Sleeping in the fetal position also causes prolonged periods of stress on your psoas muscle.

 

You can perform a simple test to determine if you have a tight psoas. Lie on your back with both legs straight. Pull one knee towards your chest. If the other leg lifts off the floor, then your psoas is too tight. Now try the other side.

 

Regular gentle stretching is the best antidote for a tight psoas. Keep in mind that it will take time to release the psoas. The muscle has to be retrained, and you have to be consistent with the stretching. Be careful not to overstretch, which can cause the muscle to contract and shorten. Start your stretch slowly and ease into it without straining. You want to feel a lengthening sensation of the muscle.

 

Here are two simple psoas stretches you can try at home:

 

KNEELING LUNGE

Kneel on one knee, with the front leg forward at a 90-degree angle. With your pelvis tucked, lunge forward, easing into the stretch without straining. If your psoas is tight, your natural tendency may be to arch your lower back; make it a point to keep the back straight. Raise your arms overhead for an added abdomen stretch. To dynamically stretch the psoas, complete 20 reps on each side, holding the lunge for 2 to 3 seconds.

 

WARRIOR YOGA POSE

Step one foot 3 to 4 feet in front of you. Lunge forward until your front knee is at a right angle. (Readjust your foot position if necessary.) Turn your back foot out about 45 degrees. Keeping your back foot firmly planted, and your head, shoulders, hips and knees facing forward, raise your arms overhead. Relax your shoulders; don’t let them inch up. Lift your rib cage away from your pelvis to really stretch the psoas. As in all yoga poses, breathe deeply and easily. Don’t strain. Hold for 30 to 60 seconds.

 

Other tips to keep your psoas in top shape include:

 

1. Sitting less — Try to get up every 45 minutes, at least. If you are traveling long distances, stop every 3 hours and stretch or walk for 5-10 minutes.
2. Reach for support — Add support to your car seat by using a rolled up towel or small pillow behind your lower lumbar spine.
3. Professional massage — Massage can help relieve a tight psoas, although this type of massage is not always comfortable.

 

By consistently working to relax the psoas and gradually restore its length, you will help reduce lower back pain, hip pain, groin pain, buttock pain and tight hamstrings, as well as prevent future injury.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

 

By: Dr. Alyssa Musgrove

Did you know an estimated 95 percent of American adults and children do not consume the recommended amount of daily fiber?

On average, adults in the United States consume just 10-15 grams of fiber a day – 50 percent less than the recommended daily intake. Why is this problematic?  Fiber provides many important health benefits. Published research shows those who consume the recommended daily intake of fiber decrease their risk of dying prematurely from a cardiovascular condition by 15-30%. In addition, consuming foods rich in fiber is correlated with a 16-24% lower incidence of stroke, type 2 diabetes, colon cancer and heart disease.

Fiber also helps keep our bodies functioning optimally. Foods rich in fiber require more chewing and are not completely broken down in the digestive tract. As a result, fiber-rich foods tend to increase satiety without adding calories, thereby helping with weight control. Fiber can help slow the absorption of sugar and prevent blood sugar spikes after meals. Fiber also helps speed up the elimination of toxic waste through the colon, preventing constipation while reducing the risk of developing hemorrhoids and colitis.

Current research recommends individuals consume between 25-30 grams of fiber daily in order to achieve these health benefits. Optimal fiber intake varies with age and health goals, so how much fiber should you have per day? Here are some general recommendations from the Academy of Nutrition and Dietetics:

Women under the age of 50:  25 grams per day
Men under the age of 50:  38 grams per day
Women over the age of 50: 21 grams per day
Men over the age of 50: 30 grams per day

Eating more than 30 grams of fiber per day may yield additional health benefits, but you typically do not want to exceed 70 grams. Eating more than 70 grams a day could cause unpleasant symptoms, which even happens to some people after 40–45 grams. You have consumed too much fiber when you experience minor gastrointestinal side effects, such as bloating or gas. These symptoms often are a reaction to a sudden increase in fiber intake and go away over time. Other symptoms of excess fiber consumption can include constipation, diarrhea, abdominal pain, mineral deficits, dehydration, acid reflux and, in rare cases, intestinal blockage.

Fiber supplements such as Metamucil, FiberCon, Psyllium Husk, and Citrucel can be helpful for some, however it is easy to over consume fiber with these supplements and these products do not provide the same amount of vitamins and nutrients as natural whole foods.

When adding fiber to your diet, keep in mind, there are two types of fiber: soluble and insoluble. It is important to consume a mix of both.

Soluble fiber dissolves in water. As it moves through the digestive tract it changes and becomes more gelatinous. Soluble fiber is fermented by bacteria and is considered a pre-biotic. Good sources of soluble fiber include kidney beans, pinto beans, Brussels sprouts, broccoli, spinach, zucchini, apples, oranges, grapefruit, grapes, prunes, nuts, seeds, oatmeal, flax seeds, flax seed powder and whole-wheat bread.

Insoluble fiber does not dissolve in water, so this type of fiber does not change its form as it goes through the digestive track. Insoluble fiber can also be fermented by bacteria in the colon as a pre-biotic. It functions to move bulk through the digestive track and control the pH levels in the intestines, helping prevent constipation. Food sources of insoluble fiber include vegetables — especially dark green leafy ones, root vegetable skins, fruit skins, whole-wheat products, wheat bran, wheat germ, brown rice, nuts and seeds.

Go slow when increasing your fiber intake to prevent unwanted side effects, and always make sure to consume plenty of water when eating high-fiber foods. Also, keep in mind that eating a high-fiber diet can interfere with the absorption and effectiveness of certain medications, so talk to your doctor about which medications to take with caution and when to take them.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

 

The Healing Power of Tai Chi
By Jamie Sills

Tai Chi is a common practice in China where large groups of people can often be seen practicing together outdoors. For centuries, Traditional Chinese Medicine practitioners have recommended Tai Chi to increase longevity, promote good health, flexibility, and strength, as well as aid in the treatment of many ailments including high blood pressure, depression, and arthritis.

Tai Chi was originally developed as a martial art for fighting or subduing an attacker.  The “martial” aspect is still there, but the art is primarily used now for health and wellness. In stark contrast to the body contact that typically comes to mind when we think of martial arts, Tai Chi focuses on slow, rhythmic, meditative movements designed to help you find peace and inner calm.

But the benefits of Tai Chi go far beyond just mental health. Numerous studies have shown Tai Chi offers several health benefits including:

• Improved balance
• Strengthened muscles and tendons
• Reduced stress and balanced emotions
• Reduced blood pressure
• Helps you learn how to use your body properly and more efficiently
• Has been shown to help increase or stabilize bone mineral density
• Can help increase or sustain memory and cognition as we age

There are five primary styles of Tai Chi that were developed beginning in the 16^th century (and possibly earlier).  The most popular is Yang Style Tai Chi, first developed by Yang Lu Chan in the early 1800s. His grandson, Yang Chengfu (1883-1936) is perhaps the best-known teacher of his family’s style of Tai Chi.  The original Yang Style Tai Chi, called the long form, consists of 108 movements.  It is characterized by its large frame and slow, gentle, expansive movements.

Learning Tai Chi takes time and patience. It can be frustrating in the beginning.  Once the basic movements and sequence are memorized, however, it becomes a moving meditation that also helps balance and harmonize your chi or internal energy. Stick with it long enough and you’ll soon see what you once thought was complicated becomes easy. When you practice Tai Chi, your skills and knowledge are constantly evolving, so it never gets boring.

Practicing Tai Chi is a calming, healing addition to your weekly routine that can help you stay physically active and maintain mobility, while also alleviating the daily stresses of life. Those who participate in Tai Chi report improved well-being, increased alertness, relaxation, improved mental outlook and greater confidence. With so many physical, mental, and spiritual benefits, it’s easy to see why Tai Chi is one of the best practices we can do at any age.

Jamie Sills is an avid martial arts enthusiast who has been practicing Tai Chi for over 13 years. She is also owner of Oconee Spirit Reiki (oconeespiritreiki.com). Ms. Sills is currently teaching Introduction to Yang Style Tai Chi at Exhale Yoga. Classes are Mondays and Thursdays from 7 p.m. to 8 p.m. The six-week course began January 10^th and is composed of 12 sessions, but students can join late for a pro-rated fee. Exhale Yoga is located at 921 Harmony Road, Suite C, Eatonton (next to Southern Laser Salon & Spa) and can be reached at (706) 818-1725. You can also register by visiting www.exhalelakeoconee.com