Napping: Health Benefits and Drawbacks

The benefits of sleep are well-proven, but many of us still lack nighttime shut-eye. Regular naps are common for kids, but rare for adults. The doctors at Nova Spinal Care have taken the time to investigate whether napping can make a real difference in your level of wellness.

Sleep deprivation is blamed for many ills: drowsiness, irritability, inability to pay attention and even depression (Encephale 2004;30:222-7). And drivers who haven't slept well the night before are far more likely to have accidents (Sleep 2001;24:780-7).

Inadequate rest has also been linked to high blood pressure, obesity, headaches and other medical maladies. Is the answer as simple as catching forty winks after lunch?

Chiropractic for Better Sleep

Before you add a daily nap to your routine, it's important to understand why you're sleeping in the first place. According to an exhaustive article on the topic published in the Journal of the American Chiropractic Association, "chiropractors evaluate sleep complaints with a meticulous sleep history and physical examination with particular attention to the neurologic, cardiopulmonary and psychological functions."

From there, doctors of chiropractic, like your doctor at Nova Spinal Care, uncover the specific cause of the disturbance. One obvious instigator is pain. Research reveals that chronic pain upsets regular nocturnal slumber so much that sufferers must compensate for the loss with daytime dozing (J Pediatr Psychol 2008;33:307-11). Chiropractic adjustments help patients achieve quality sleep by alleviating pain, spasms and joint dysfunction.

Another logical source of trouble is the central nervous system (CNS), which is fully involved in all phases of sleep. Researchers speculate that, because the spinal column houses the spinal cord, dysfunction in the spine (vertebral subluxations) may influence the CNS, in turn disturbing circadian rhythms and sleep patterns.

If you suffer from daytime fatigue, your doctor at Nova Spinal Care will work with you to isolate the root cause of the problem ,and help you feel more energetic and well rested -- every day.

But would a nap boost your wellness level as well? Read on for the latest research on napping.

The History of Napping

For centuries, many cultures encouraged the post-lunch lie-down, so much so that it has become and institution. In China, doctors have even warned that there may be severe health complications if the traditional Chinese Afternoon Nap is eliminated.

Thanks for the Memory Assistance

Many brain mechanisms are at play when we nap. Some scientists uphold that the unique rest during naps can "dynamically facilitate" motor memories by activating certain electrodes in the learning hemisphere of the brain (PLoS ONE 2007;2:e341).

For example, as the brain tries to memorize a series of physical tasks, it gets progressively more difficult to retain information. But napping for 90 minutes directly after training for a sequenced task reduces this competition for memory, known as "interference" (Nat Neurosci 2007;10:1085-6). This type of nap also helps enhance performance even hours later.

A cutting edge study from Harvard Medical School and the Center for Sleep and Cognition set out to determine if there were advantages to the specific type of sleep that occurs during a nap.

Researchers found that non-dreaming sleep, known as non-rapid eye movement (non-REM), advances a person's declarative memory, which includes "book knowledge" and fact storage (Sleep 2008;31:197-203).

Other studies bear this out, showing that people whose naps are categorized as non-dream state have better memory for certain types of declarative tasks, especially when compared to the memory abilities of people who remain awake (Neurobiol Learn Mem 2006;86:241-7).

A German study shows that naps of about 45 minutes, even those that include some dreaming - or REM - sleep, successfully consolidate another type of memory called procedural memory. This is the type of retention used for skill mastery and physical activities like typing or riding a bike (Sleep Med 2006;7:508-12). A curious, confounding factor was that women showed more improvement than men.

Naps Boost Work Productivity

While we can't deny the appeal of catching some zzz's when we are sleepy or stressed, does napping have genuine advantages in the workplace? Research indicates that employees who are allowed a little shuteye time do indeed perform better.

Many sleepy workers would love to get the okay for a midday siesta, but the idea has not taken hold in the mainstream. Only a few professions allow it, such as airline pilots and emergency room physicians.

Nap Timing

Studies indicate that excessive napping can ruin nighttime sleep (J Am Geriatr Soc 1996;44:693-8) but that modest napping usually does not. However, the timing of the rest period can be significant.

Believe it or not, scholars have established guidelines for optimal napping. One theory upholds that a short daytime nap lasting no longer than 30 minutes can promote alertness, and enhance performance and learning ability (Curr Opin Pulm Med 2006;12:379-82).

A university of Pittsburgh research project found that hour-long naps sometime between 1:30 pm and 3:00 pm are ideal (Sleep 2001;24:680-7). Participants who napped also said they functioned better in the evening.

The very latest news on nap timing comes from the University of Dusseldorf. An experiment there showed that tiny catnaps - just six minutes long - improve recall and memory processing (J Sleep Res 2008;17:3-10). Researchers hypothesize that the mere onset of sleep triggers consolidation of information, even if the sleeper is awakened quickly.

Night Shift Naps

Millions of people work the graveyard shift. This population makes perfect study subjects to demonstrate how napping affects job efficiency and physical functioning. Interestingly, results have been mixed.

One Japanese study examined whether the length of a snooze, and the time it occurred during the night shift, made a difference. Participants who took one hour naps later, in the second half of the shift, had better performance and sleep quality than those who dropped off earlier (Rev Saude Publica 2004:38Suppl:32-7). This study warned that overall functioning declined if a nap was longer than 60 minutes.

But another study from Japan showed that the timing of the nap did not affect performance. Rather it found that a long sleep - two hours long - actually helped workers maintain the ability to do their jobs (Ind Health 2007;45:552-63).

A final note on night shift shuteye comes from a Stanford University study of emergency room physicians and nurses. Study investigators found that those working the overnight shift who napped at 3:00 am did their jobs better at 7:30 am than those who had to stay awake for the entire shift (Ann Emerg Med 2006;48:596-604). Researchers did specify that the nappers' memories were worse directly upon waking, but the effect was only temporary.

Let Us Help!

Short daytime naps can refresh and revitalize. But if you still aren't getting solid nighttime sleep, naps won't be as beneficial.

People require restorative sleep to lead a healthy, happy life. If you're not catching enough zzz's, make an appointment today with this chiropractic office to find out what's wrong. We'll work together to uncover a solution.

Dr. Jason Plotsky

Steroid Injections Worsen Joint Pain

Your doctor at Nova Spinal Care understand that painful joints - including those in the shoulders, hands, knees, ankles and feet - are physically and emotionally draining. And don't forget those achy, debilitating spinal joints in the back! Unfortunately, millions of people make this dreadful situation worse by covering up symptoms with cortisone shots.

What Is Cortisone?

There are two types of cortisone: natural and synthetic. The first - a hormone produced by the adrenal glands - is vital for the proper functioning of the body, especially during times of stress.

It's the synthetic version, belonging to a group of chemicals known as corticosteroids, that your doctor at Nova Spinal Care is concerned about. Marketed as DepoMedrol, Celestone and Kenalog - just to name a few - corticosteroids have no direct connection to the muscle-building anabolic steroids associated with weight lifting and competitive sports.

Your doctor at Nova Spinal Care believes in addressing pain at its source and supporting the body's natural healing ability: not relying on redirected, artificially produced versions of natural hormones. Non-pharmacological therapies for joint pain include regularly scheduled chiropractic care, patient education, lifestyle modification, weight reduction, exercise and use of orthopedic appliances: such as walking canes.

Read on to learn more about why you should avoid cortisone shots - and instead rely on chiropractic care to address the underlying cause of spinal conditions.

Serious Complications

In the case of back pain, cortisone is typically administered via an epidural injection to the spine. Mild to severe headache and injection-site infection are among this typically painful procedure's list of complications.

In the Journal of Manipulative and Physiological Therapeutics, researchers provided a detailed account of a 40-year-old man suffering from severe, persistent headache and vomiting two days after an epidural steroid injection. During the procedure, doctors accidentally punctured the dura - the fibrous membrane that covers the brain and spinal cord, along with lining the skull's inner surface (J Manipulative Physiol Ther 2007;30:536).

Magnetic resonance imaging (MRI) subsequently revealed a subdural hematoma - swelling - of the right, frontal portion of the brain. Despite the fact that the patient fully recovered after one week, this remains a scary example of what can go wrong.

Another study followed a patient who developed an abscess after a cervical epidural injection with a corticosteroid. The infection sparked neurological loss and required surgical intervention. While the patient's doctors noted that cervical epidural abscess is rare, they agreed that it remains a "potentially devastating complication after epidural steroid injection." (Spine 2004;29:7-9).

Researchers also note that additional side effects associated with cortisone injections may include:

- Rupturing of tendons
- Infection
- Allergic reactions
- Local bleeding
- Skin discoloration

And, patients with renal insufficiency and severe hypertension (high blood pressure) should particularly avoid using synthetic cortisone and its related family of drugs (J Am Geriatr Soc 2002;50:1733-6).

Long-Term Complications

Even if you don't have short-term complications from a steroid injection, these shots can have long-term health effects. Read on to find out more.

Blocked Pain Signals

Synthetic cortisone creates a communication breakdown within the body by blocking vital pain signals from the brain. However, it is important to note that the absence of pain does not mean the absence of injury. Because cortisone blocks pain receptors, mild to moderate joint degeneration can escalate into serious injury.

In contrast, doctors of chiropractic work to increase joint mobility and function with safe, gentle maneuvers known as chiropractic adjustments. Chiropractors also use exercise, nutrition and other all-natural modalities to mediate joint pain.

Weakened Bones, Ligaments & Tendons

Studies show synthetic cortisone wakens tendons tendons if injected directly into their dense fibrous connective tissue. Cortisone can also soften cartilage when injected into a joint. According to researchers at the Cleveland Clinic, located in Cleveland, Ohio, "excessively frequent, repeated injections into the same area can cause the bone, ligaments and tendons to weaken." (J Am Geriatr Soc 2002;50:1733-6).

Lower Immune Function

In animal research, scientists have discovered that "corticosteroids cause dose dependent suppressive effects on immune function." How? By restricting antibody production.

A similar phenomenon probably takes place in humans. Chiropractic care, on the other hand, boosts immune function by promoting optimal spinal heath, nutrition, exercise and stress reduction.

Joint Degeneration & Arthritis

Repeated injections of synthetic steroids may speed the process of joint deterioration, according to experts from the Marshall University Joan C. Edwards School of Medicine - a classic example of the "cure" being worse than the disease.

Long-term use of prednisone and cortisone is also linked to the development of osteoarthritis, say researchers from the National Institute of Arthritis and Musculoskeletal and Skin Diseases.

In fact, up to 50 percent of those undergoing long-term administration of these - and similar- drugs develop a fracture resulting from drug-induced osteoporosis, which, according to researchers, is "perhaps the most common and devastating effect." (J Musculoskel Med 2002;19:96-109).

How do corticosteroids spark osteoarthritis and osteoporosis? By "decreasing bone formation and increasing bone resorption," Explain scientists (Schweiz Rundsch Med Prax 2004;93:407-14).

Vision Problems

"Ocular complications have been well documented, secondary to intravenous [injected], inhaled, oral and topical corticosteroids. The incidence of cataract is related to the dose and duration of treatment." (Indian J Ophtalmol 2006;54:N/A).

In addition to cataract, glaucoma is another concern. "Cortisone glaucoma is a secondary glaucoma induced by local [injected] or oral steroids used to treat chronic inflammatory diseases." (J Ophtalmol 2007;30:49-52).

Worse yet, the researchers note that "Cortisone glaucoma is a serious complication of steroid therapy that usually affects young adults. The disease is usually detected late, explaining the severe functional damage."

No-Shot Zone

Make your joints a no-shots zone when it comes to corticosteroids or any other injected substance designed to reduce joint pain.

The key is to focus on prevention: Regular chiropractic care wards off joint pain before the onset of symptoms. When pain does occur, chiropractic can hasten healing with an all-natural strategy, free of the side effects of potentially hazardous medication.

Problems With Digestion? This Type of Food May Be To Blame...

Entire books are written about the subject of digestion. The current science of how your body breaks down and specifically utilizes nutrients is still in its infancy.

This article is meant as an overview, talking about the physical process at work in the act of digestion, and some possible causes of why your digestive system may become unbalanced, and what to do if it does become unbalanced.

Unless you are dependent on a tube for nutrition, the reason you have survived to this point in your life is because your body is able to extract what it needs from the food you eat by properly digesting it.

So the short definition of digestion -- you put food or liquid into your mouth, swallow it, and then your body breaks these molecules down into a size it can absorb. What your body doesn't use is excreted as waste.

Fairly basic, right?

Is Digestion Really That Simple?

Digestion is actually a complex combination of biological interactions and chemical reactions taking place at every stop along the extensive digestive tract, which is generally split into two halves -- the upper gastrointestinal tract (mouth, esophagus, stomach, duodenum) and the lower gastrointestinal tract (small intestine, large intestine).

Your gastrointestinal tract is also home to the largest part of your body's immune system, protecting you against foreign invaders by producing acids and housing colonies of beneficial bacteria that act as a defensive army fighting to protect you from pathogens that find their way inside your body.

So what exactly makes up the digestive system and how does it work?

Everything Starts With What You Put in Your Mouth

Once you select something to eat, your mouth goes to work, using your tongue and teeth to turn large pieces into smaller pieces (mastication) using enzymes from the salivary glands to begin chemically breaking down food molecules into a size your body can absorb.

This is why nutrition experts are always advising you to eat slowly, and chew your food thoroughly (at least 20 times per bite). Your digestion actually begins in your mouth! If you often find your stomach feels like a big knot after you've eaten, you're probably swallowing your food whole.

There's are reason baby food is mashed into mush. They have no teeth to break the food down themselves into smaller molecules.

And yes, taking your time when eating and chewing your food properly has a number of beneficial side effects.

For example, chewing your food twice as long as you normally would will instantly help you control your portion sizes, which naturally decreases calorie consumption.

Another benefit of chewing longer is that your food is digested better. The majority of your digestive enzymes are actually in your mouth, not in your stomach. Therefore, chewing your food longer allows the food to be broken down better.

You're also likely to find that you actually enjoy the taste of the food more if you eat slower.

In my opinion, it's also a good idea to swallow foods that are neither too hot nor too cold. Foods and liquids are best taken into your body at the temperature of your body, so it's beneficial to let warm foods cool in your mouth and let cold foods warm in your mouth -- as an aid to digestion.

The exception to this would be water -- which is most highly structured and beneficial when cold -- and seems to be far better at quenching your thirst when cold.

Also, the first major problem with digestion starts with what you choose to put in your mouth!

In our modern world, inexpensive processed foods, often loaded with sweeteners, artificial colors, artificial flavors, artificial preservatives and cheaply processed unhealthy fats are designed to be appealing to all your senses, including your taste buds.

And the advertising never betrays that this food can literally kill you!

Processed foods can lead to a whole host of health troubles, and many people today are getting the majority of their calories from these highly processed, low nutritional value foods.

If you are one of these people getting a majority of your calories from fast and processed foods you can face three major problems you may not be aware of:

- Processed foods may be broken down by your body into one or more toxic molecules (ie. Aspartame, Splenda).
- Processed foods may produce undesirable biological effects (ie. trans fats, high fructose corn syrup).
- Your body may treat processed foods as a foreign invader.

When your body consumes processed foods you may be triggering the release of powerful antibodies meant to fight off foreign invaders, which can actually cause collateral damage to your body's cells. In fact, eating a diet rich in processed foods and junk foods can cause an ongoing mistaken internal attack on very necessary components of your digestive system.

Everyone is affected differently by this constant internal antibody attack, otherwise we'd all have autoimmune diseases. But it is known that macrophages, one of the more powerful tools your immune system uses to fight foreign invaders can also do indiscriminate damage to your body's tissues.

What Goes on Inside Your Stomach

Back to the digestive process. Once food makes it past your mouth and is swallowed down past your esophagus, the acid wash inside the stomach begins, and not surprisingly, another host of problems can start to occur.

The environment inside your stomach is highly acidic (pH 4) and this acid acts as the next defense mechanism against harmful pathogens that might have slipped past your first line of defense. A protective mucous lining protects your stomach from all this acid.

When I talk about acids in your stomach I am referring to hydrochloric acid and pepsin. When you are young your body usually will produce enough acid to properly digest your food, but as you age, reduced stomach acid comes along with the territory. Many people begin experiencing stomach acid problems in their 30's and 40's when stomach acid starts to drop off from youthful levels.

Compromised stomach acidity is a common hindrance to optimum digestion, and can frequently be aided by supplementing with hydrochloric acid (Betaine HCL) or digestive enzymes. But HCL or enzyme supplementation requires following some basic rules of chemistry.

Your entire digestive tract ranges from strongly acidic (pH 4 in your stomach) to slightly acidic (5.7-6.7 pH in your small intestine, and pH 7 in your colon). If HCL or enzymes are used as an aid to digestion, it is imperative to not add any unnecessary alkaline disturbances to the acidic environment.

This includes water and especially alkaline water.

So as you age, it is common to experience heartburn, indigestion, and GERD-type diseases, and contrary to what you may think, these diseases are almost typically caused by a reduction in stomach acid, not the overproduction of stomach acid.

This is news to many, because the drug companies spend loads of marketing money to convince you that heartburn and acid reflux are caused by too much stomach acid.

Digestive aids, natural or man-made chemicals that affect digestion, generally fall into two categories:

- Help produce more stomach acid, more enzymes and more beneficial bacteria
- Help produce less stomach acid

Digestive aids like hydrochloric acid (HCL), enzymes and probiotics can actually be powerful tools to maintain a more acidic and beneficial environment in your stomach and intestines that will help your digestive system work optimally.

Make Sure Your Vitamin B12 Levels are Good

B-12 is a vitamin that can only be digested by your body through high stomach acid content, because it takes a lot of acid to break down this essential B vitamin. If you are shutting down your stomach acid production, your body is not going to get the B-12 it needs from the food you eat.

And oral B-12 supplementation will not address this issue as they will not break down in your stomach if acid production is low.

In fact, if you are one of the people taking these proton pump inhibitors or H2 blockers, the primary way your body can effectively absorb the B-12 it needs from the inter-muscular injections.

So why is getting B-12 important?

Here are some common symptoms of B-12 deficiency:

Neurological Symptoms

- Mental confusion
- Delusions
- Paranoia
- Headaches
- Depression
- Impulse control
- Pins and needles in the extremities
- Balance issues

Gastrointestinal Symptoms

- Nausea
- Vomiting
- Heartburn
- Bloating
- Loss of appetite
- Weight loss
- Diarrhea
- Constipation

Other Symptoms

- Fatigue
- Paleness
- Shortness of breath that results from only very light exertion
- White spots on the skin (typically the forearm) due to decreased melatonin

Clearly, keeping your body's natural B-12 absorption mechanism functioning well is vitally critical for optimal health. Without proper B-12 absorption, a whole host of seemingly inexplicable health problems can result, which a conventionally trained doctor will have trouble linking to low levels of B-12.

The Importance of Good Bacteria

Now, moving a little bit further down your digestive tract to the small intestine, there are about 100 trillion microorganisms living in your gut. That's 10 times more than the total number of cells in your body (about 10 trillion). These tiny creatures make up between 3-5 pounds of your body weight!

Your body receives help breaking down foods into their component parts from the organisms that live in your gut (intestinal flora). These bacteria, yeasts and fungi can produce beneficial waste products as they feast on your digesting food, such as B and K vitamins that your body needs. They also function to break down some foods that your body cannot absorb by itself (they change carbs into simple sugars and proteins into the component amino acids).

But when you eat too many grains, sugars and processed foods, these foods serve as fertilizer for the bad bacteria and yeast that will cause them to rapidly multiply.

One of the best things you can do for your health, including your digestive health, is eliminate sugars and processed foods as much as possible!

In fact, millions of people currently suffer from yeast overgrowth and a host of maladies related to the rapid spread of the bad bacteria in your intestines. And most conventional doctors will not be able to identify the cause of your symptoms if you suffer from bad bacteria or yeast overgrowth.

Estimates are that as many as 80 million people, mostly women, are currently suffering from harmful yeast overgrowth.

Symptoms of this yeast overgrowth include:

- Irritable bowel syndrome
- Migraines
- PMS
- Cancer
- Vaginitis
- Asthma
- Fibromyalgia
- Weight gain
- Food allergies
- Chronic fatigue
- Yeast infections
- Depression

As you can see the list is long and varied, and the symptoms mimic those caused by many other diseases.

So the key to good intestinal health, especially in your small intestine, is keeping an optimum balance of the helpful and harmful microorganisms. This is why probiotic (for life) supplements are so important, because they increase the ratio of "good" bacteria in your gut, and why antibiotics (against life) can interfere with the delicate balance in your gut.

In fact, contrary to what you might have heard about probiotics not surviving in the highly acidic wash of your stomach, the helpful bacteria like acidophilus thrive in an acidic environment and not only survive the stomach environment, but acidophilus will actually also create lactic acid to maintain a more acidic condition in your small intestine.

Some examples of health problems that you may face if your gut microorganisms stay out of balance for long periods of time include:

- Bad breath
- Foul gas
- Toxemia
- Candida yeast overrun
- Chronic fatigue
- Brain fogginess
- Lowered immunity
- Impaired digestion and absorption

This is why it pays to eat some fermented foods like:

- Sauerkraut
- Kimchi
- Black garlic
- Miso
- Natto
- Kefir
- Lassi
- Tempeh

If you are unable to find quality fermented foods, then supplementing with a high quality probiotic product will also serve the function of multiplying the "good" bacteria found in your digestive tract.

When searching for probiotic supplements, be sure to buy the highest quality you can find, because when it comes to feeding your beneficial bacteria, not all products are created equally.

The Truth About Soy

Another food I want to talk about in relation to good digestion is soy. More specifically, I advise you to avoid all unfermented soy products.

Soy is widely touted today as a health food, mostly through slick food company advertising and marketing. The soy industry's propaganda likes to point to the high levels of health in Japan, where soy is claimed to be a main component of the diet. But the truth is a little more complicated.

The types of soy popular in Japan are mostly variations of fermented soy, including tempeh, soy sauce, miso and natto are better but still have isoflavins which can act as powerful goitrogenic or thyroid harming influences. So if you have issues with your thyroid you should not consume large quantities of these.

Non-fermented soy products, including tofu, soy milk, soy oil soy protein powder and soybeans present a more complicated picture, and in my opinion non-fermented soy is definitely not a health food and should be avoided.

Unfermented soy contains natural toxins known as "anti-nutrients". Soy also contains other anti-nutritional factors such as saponins, soyatoxin, protease inhibitors, and oxalates.

Some of these factors interfere with the enzymes you need to digest protein.

While a small amount of anti-nutrients would not likely cause a problem, the amount of soy that many Americans are now eating is extremely high.

Chewing Gum Fools Your Digestive System

Your body was designed to activate your digestive process through chewing. This is a good thing as your body needs the enzymes and acid to digest your food. However chewing gum without eating food can be counterproductive.

When you chew gum, you send your body physical signals that food is about to enter your body. The enzymes and acids that are activated when you chew gum can cause bloating and overproduction of stomach acid. Besides this, chewing gum can cause jaw muscles imbalance (if you chew on one side more than the other) and even TMJ in your jaw, which can be a painful chronic condition.

The bottom line is you shouldn't chew gum or if you do use gum, use it very rarely or right before a meal where the acid and enzyme stimulation may actually be beneficial...

Gallbladder Problems

Your gallbladder stores bile produced by your liver, and releases it into the digestive tract as needed. Sometimes, the gallbladder becomes diseased and must be removed.

Rather than lose the mechanism that regulates bile secretion into your digestive tract, it is far better to address a malfunctioning gallbladder by looking at dietary imbalances. Addressing digestive issues at the source of the problem, the food you eat, is always a more direct way to intervene in disruptions in your body's digestive mechanisms.

However, if the condition is advanced, gallbladder removal occasionally becomes necessary. When this happens, or if you have previously had your gallbladder removed, you can expect fats in particular, may have trouble breaking down in your digestive tract, and diarrhea may also become a problem. With the mechanism for bile regulation removed, your GI tract may receive either too much bile or too little. So, adjust your diet before it's necessary to remove your body's bile regulator.

But if you do lose your gallbladder, you can combat poor digestion with HCL and enzyme. The best enzyme to supplement would be an enzyme that breaks down fat or a lipase. This is because you will not be producing much bile, which typically aids in fat digestion.

One key thing to keep in mind with gallbladder problems, and even after gallbladder removal, is that your body still needs to take in "good" fats. So getting a good source of omega 3 fat (like krill oil) is still essential to good health, even though your body may have some trouble processing all fats if you have gallbladder problems.

Some Final Thoughts

Hopefully this trip through your digestive system has helped you to a better understanding of why it is vitally important to provide your body with the good fuel and good digestive aids it needs, and why providing too much of the wrong kinds of foods or the wrong kinds of digestive aids can lead to problems.

You should also understand why a diet too rich in simple sugars can lead to a whole host of negative consequences from unhealthy yeast overgrowth (which can lead to leaky gut syndrome, irritable bowel syndrome, poor absorption of nutrients, excess gas, weight gain and craving carbs).

Also, a diet rich in food-like substances containing man-made chemicals may also be the cause of other digestive maladies, such as:

- Acid reflux
- Indigestion
- Heartburn
- Abdominal pain
- Vomiting
- Diarrhea

Remember, your digestive system is an extremely complex dynamic system that protects you through a strong defense mechanism against harmful invaders from the external environment. Some proactive steps you can take to aid in your digestion and help the beneficial microorganisms to flourish and keep digestive disorders away include:

- Consume foods that are as close to their natural state as possible
- Consume raw foods regularly
- Consume fermented foods
- Consume a balance of different types of foods
- Avoid man-made chemicals
- Avoid pharmaceutical drugs
- Avoid a diet rich in simple sugars

Every day you are presented with a vast array of food choices, and our modern world has found some truly innovative ways to present food to you that appeals to all your senses (smells great, looks great, tastes great). However, relying on your senses alone to choose the nutrients your body needs can lead you down a slow path of self-destruction, chronic disease and shortened lifespan not just for yourself but for future generations as well.

Nowadays, it truly does take an act of will to train your body to recognize natural foods as delicious and nutritious, when the alternative is food-like substances that have been processed, designed, crafted and marketed to appeal to all of your senses and your intellect.

Dr. Mercola (www.mercola.com)

Freytag: When's the Best Time to Work Out and Why It's OK to Break the Rules

One of the most common questions I receive when it comes to an exercise routine is, “Is there a BEST time to work out?” I know many swear by starting their day with exercise and many others use physical activity as a way to wind down from the stress of a hectic workday.

There was an interesting article in The New York Times over a year ago that I bookmarked about this subject. The article, titled, “The Claim: Morning Is the Best Time to Exercise,” validated my opinion—any time of day beats no exercise at all. The author reports that science has proven working out between 4 and 7 p.m. is a slightly better time for physical performance than morning, based on hormones. The article explains “the body’s temperature and hormone levels peak in late afternoon, making muscles more flexible and producing the best ratio of testosterone (the muscle-building hormone) to cortisol (the hormone that does the reverse).”

However, the article goes on to say that the advantages of an afternoon workout are slight and that the human body can adapt to working out at any time of the day. That being said, I must once again stand on my soapbox and say, a calorie burned at 6 a.m. is the same calorie burned at 6 p.m. The key is to work out whenever you have time, any time of day, any day of the week. I remind my clients all the time that when it comes to exercise, you have to break some rules to get your workout done.

Now, there are rules we follow for exercise because they make sense and keep us healthy and safe. For example, we have heart rate training zones to guide us so we burn fat and don’t overdo it. We have strength training rules that tell us how often to lift, how much and how to do the moves safely. We have guidelines for stretching to reduce injury and muscle soreness. But every so often, when we read exercise rules and guidelines in the media, we end up feeling defeated if they don’t exactly fit in with our lives, needs and goals. Take a look at how you exercise now. Are you that person who’s silenced by inaction because you can’t do it perfectly according to the rules?

I love morning exercise; for me, a workout at 5:30 a.m. is the ying to my yang. I grab a quick cup of coffee and a banana as I head out the door to the gym and get it done before I start the workday. But when I find a client who absolutely won’t go for morning workouts, then I suggest another time of day. You may find that what works for you is a little different than what you might have read, or heard on TV. I’m not knocking fitness experts because I am one! I’m just asking you to remember to be true to yourself and bend the rules to fit in your lifestyle so you actually do something, rather than nothing.

On the flip side, when I’m training an athlete or someone who is working toward a serious goal like a marathon, then rules and schedules are absolutely important to their outcome. You can’t run a marathon at your potential without following a well-mapped program. But if you are that person trying to just lose a few pounds, feel better, have more energy and stop being cranky—then BEND THE RULES to work for you, not against you. The best time of day is the time you will be able to complete a workout consistently over time.

Week One Call to Action
Cross training Tip: Mix in two 20-minute, full-body strength training sessions on non-consecutive days. Do multi muscle group exercises to stimulate your mind and get more done in less time.

Chris says: Often runners are afraid that extra muscle mass will slow them down but it can be quite the opposite. A buff upper body looks great and helps you perform lots of your daily activities. Even better, a strong lower body can help increase your power, which in turn can increase you speed. Doing squats and lunges can help prevent injury as well. All of the connective tissues, including ligaments and tendons, are made stronger. This will help avoid strains, sprains that can derail your running.

Food tip: Eat a snack 30 minutes to 1 hour before you run/walk. Try for a small snack of 100-200 calories. Aim for healthy carbs to reload your glucose stores such as a banana and a tablespoon of peanut butter, or some grapes and a granola bar. (If you are an early morning runner and don’t have time, than at least munch down a half of a banana to replenish glucose.)

Chris says: Remember body fat burns in a flame of glucose so if your glucose tanks are spent, you’re fat burning capability is hindered. Runners often can’t lose weight, because they are eating too much fat and protein instead of the carbohydrates needed efficiently burn up the fat.

Chris Freytag, Success Magazine (www.successmagazine.com)