Month: June 2022

The Best Time for Protein

To Your Health June, 2022 (Vol. 16, Issue 06) By Editorial Staff Protein is all the craze these days, and for good reason: it helps build lean muscle, assists in muscle recovery, reduces hunger cravings and helps maintain a healthy weight. What’s more, including protein in your diet at adequate amounts means you’re not filling your plate with too many carbs – particularly the refined variety. While the body needs carbohydrates for energy and other functions, it certainly has no need for refined carbs, the kind so prevalent in grocery stores and elsewhere. Cookies, crackers, white bread, etc. – all refined carbs. So protein is good for you; but is there a “best” time to consume it? Yes, say researchers: with breakfast. That’s not opinion; there’s science behind it, according to a new study published in Cell Reports. The research shows that particularly if lean muscle growth is your goal, high-protein consumption between 5 a.m. and 10 a.m. (i.e., breakfast) increases muscle hypertrophy (increase in size) and improves muscle function compared to high-protein consumption at night (i.e., dinner). The reason: Physiologic functions including nutritional metabolic processes differ between day and night, according to the study authors. In terms of this conversation, it means protein and amino acids (molecules that combine to form protein) are more bioavailable in the morning than later in the day and certainly at night. Bad news for people whose go-to breakfast is a coffee and bagel; and even worse news for people who skip breakfast altogether and consider lunch their first meal of the day. A final note: For people who may shy away from recommendations that increase muscle mass, keep a few things in mind: 1) Lean muscle mass doesn’t mean you’ll get “bulky”; the more muscle (instead of fat), the better. 2) Lean muscle increases metabolism, which means you’ll burn calories even at rest. 3) Muscle mass is increasingly important with age; it reduces fall risk and overall frailty, helping ensure you’re a “lean, mean fighting machine” into your golden years!

Double the Benefit

To Your Health
June, 2022 (Vol. 16, Issue 06)

By Editorial Staff

We know exercise is good for the heart – but new research suggests it’s even more beneficial for people suffering from anxiety or depression. How much better? How about double the benefit.

That’s significant because anxiety / depression isn’t going away; in fact, evidence suggests it’s increased dramatically since the onset of the COVID-19 pandemic.

Researchers analyzed health records of 50,000-plus patients, some of whom had suffered a cardiovascular event, such as a heart attack or blocked artery. Among patients who exercised at least 500 MET (metabolic equivalent) minutes per week – a measure of how much energy you expend during exercise, their risk of suffering an adverse cardiovascular event was significantly (17 percent) lower.

But for people with a diagnosis of anxiety or depression, the story gets even better. Patients with anxiety or depression who achieved 500 MET minutes per week had more than double the reduced cardiovascular risk compared to people without anxiety or depression who also achieved 500 MET minutes weekly. Study findings were presented at the American College of Cardiology’s 71^st Annual Scientific Session in April 2022.

So, let’s put MET minutes in perspective for everyone out there who wants to reduce their cardiovascular risk, but doesn’t “get” MET minutes or know how to calculate them. For reference, the amount of energy you expend while at rest (inactive) has a MET score of approximately one. Higher energy activities have higher MET scores; for example, walking briskly is about five METs (defined as expending five times the energy you do when you’re resting), while running (approximately 10-minute mile pace) is nearly 10 METs.

Thus, to determine how to achieve 500 MET minutes per week, multiply the MET scores of the physical activity you perform by the number of minutes you perform each activity. Using our examples above, that means 500 MET minutes per week consists of 100 minutes of brisk walking (100 minutes x MET score of five for walking = 500) or 50 minutes of running (50 minutes x MET score of 10 for running = 500). Talk to your doctor for more information about the benefits of physical activity for cardiovascular health, anxiety or depression symptoms and more.

Pain Pills Don’t Go Away After Back Surgery

To Your Health
April, 2018 (Vol. 12, Issue 04)

By Editorial Staff

Among nearly 2,500 adult patients who underwent fusion surgery, almost half used opioids long term (at least four prescriptions filled in seven months) prior to surgery. Among those pre-surgical users, a whopping 77 percent continued use long term following surgery, while 14 percent continued use on a periodic basis. Only 9 percent discontinued opioid use or used them post-surgically for only a short period of time. Of the 77 percent who continued long-term use, 45 percent actually had their dosage increased following surgery. And to top it all off, 13 percent of patients who did not use opioids before surgery became long-term users after the procedure.

So, is spine surgery failing to take away the pain, or is opioid use a hard habit to break? Both probably deserve equal blame. That’s why non-drug, nonsurgical options – such as chiropractic care – for back pain are landing front and center in the health care conversation. If you’re experiencing back pain, schedule a visit with a doctor of chiropractic as your first provider choice. Why? Because research suggests back pain patients who see a chiropractor first are far less likely to undergo spine surgery compared to patients whose first contact is with a spine surgeon. Less chance of surgery, less chance of addictive pain medication; now that’s a win-win for your health.