Prostate Cancer – The Diet and Lifestyle to cut your risk.

This might sound obvious to some people, but it turns out living a healthy lifestyle reduces your risk of prostate cancer.

This study, comes with a 2 year follow up study that shows that same results. So you’re probably wondering what was the lifestyle intervention?

The experimental group of patients were prescribed an intensive lifestyle program that included a vegan diet supplemented with soy (1 daily serving of tofu plus 58 gm of a fortified soy protein powdered beverage), fish oil (3 gm daily), vitamin E (400 IU daily), selenium (200 mcg daily) and vitamin C (2 gm daily), moderate aerobic exercise (walking 30 minutes 6 days weekly), stress management techniques (gentle yoga based stretching, breathing, meditation, imagery and progressive relaxation for a total of 60 minutes daily) and participation in a 1-hour support group once weekly to enhance adherence to the intervention.

The diet was predominantly fruits, vegetables, whole grains (complex carbohydrates), legumes and soy products, low in simple carbohydrates and with approximately 10% of calories from fat.

The diet is intensive but palatable and practical. In earlier studies most patients were able to adhere to this diet for at least 5 years.

FULL TEXT: INTENSIVE LIFESTYLE CHANGES MAY AFFECT THE PROGRESSION OF PROSTATE CANCER

FULL TEXT: Clinical Events in Prostate Cancer Lifestyle Trial: Results From Two Years of Follow-Up

– Dr. Previn Panwar

2000 Credit Valley Road, Suite 209
Mississauga, Ontario. L5M 4N4
Tel. (905) 820-9990
www.creditvalleywellness.com
Now Accepting New Patients.

Error Message – Subluxation

Subluxation - an error in the communication system of the body.

The nervous system controls and coordinates all systems of the body.  This involves constant monitoring and calculating and predicting of all human systems with the aim of homeostasis. The spinal stabilization system is complex, especially anatomically and neurologically.

When this communication system encounters an error – it is termed “Subluxation”.  The detection and correction of Subluxation is the specialty of Doctors of Chiropractic.

– Dr. Previn Panwar

2000 Credit Valley Road, Suite 209
Mississauga, Ontario. L5M 4N4
Tel. (905) 820-9990
http://www.creditvalleywellness.com
Now Accepting New Patients.

Recommended Running Shoes

Throughout any workout having the right pair of running shoes is essential. Having a good pair of running shoes can help avoid foot pains after exercising. How can you tell if you have invested in a good pair of running shoes? Simple. The shoe should have a snug fit while providing gentle support for your foot. The shoes should not cause severe pain in your feet after a workout, it should avoid causing blisters and other unwarranted pain & should support the pronation of your foot.

Here are the recommended running shoes for February 2014:

For Maximum Stability (Moderate to Severe Pronators):

– New Balance 1540
– Brooks Beast 12 – Big Men Stability
– Brooks Ariel 12 – Big Women Stability
– Brooks Addiction 11 – Best Stability
– New Balance 1260 V3 or 940 v2
– Nike Zoom Structure Triax +13
– Saucony Pro Grid Stabil CS3

For Excellent Stability (Most Runners and Moderate Pronators):

– Brooks Adrenaline 14
– New Balance 556 & 990V3 & 587
– Avia Aviquest
– Adidas Response Control
– Asics Gel Fotre
– Asics Gel Kayano 20
– Adidas Adizero 6
– Adidas Supernova Guide 5
– Saucony Omni 12
– Asics GT 3000
– Adiddas Supernova Sequence 6
– Mizuno Wave Rider 17
– Nike Air Zoom Precept
– Mizuno Wave Nirvana 9
– Asics GT 2000
– Brooks Raveena

High Arch, Normal Arch & Efficient Runners (About 20% Runners):

– Adidas Adidastar Boost
– Nike Air Pegasus 30
– Asics Gel Nimbus 15
– New Balance 860 V4, 1012
– Saucony Guide 7
– Brooks Ghost 6
– Nike Air Structure
– New Balance 1080 V4
– Saucony Ride 6
– Brooks GLYcerin 11

Very light weight shoes, Almost barefoot running, for perfect feet, very low heel (less than 10% of the population): 

– New Balance 20V3                                                    – New Balance 890V4
– Adidas Adizero Boston 3                                          – Saucony Virrata
– Saucony Kinvara 4                                                    – Asics Gel Lyte 33
– Nike FlyKnit Lunar                                                     – Puma Evo Speed
– Nike Lunarglide 4                                                      – Puma Fass 900 (Racer)
– Brooks Pure Connect 2                                            – Brooks Pure Flo 2

Walking Shoes – New Balance 928, 847 & 812

Tennis & Court – New Balance 1105, 806 & 996

Basketball – New Balance 82, 891, 581

Who’s got your back when it comes to back pain?

Back Pain is more common than the common cold. People often mistake their discomfort as “normal” based on their work or activities. In reality those aches and pain symptoms can be signals of a bigger problem developing.

Who’s got your back when it comes to back pain? Visit a chiropractor for a physical examination of your spine which may involve xrays – get your results to determine how to best take care of your body.

– Dr. Previn Panwar

2000 Credit Valley Road, Suite 209
Mississauga, Ontario. L5M 4N4
Tel. (905) 820-9990
www.creditvalleywellness.com
Now Accepting New Patients.

Do You Have Good Posture?

According to the National Institute of Health (NIH), 8 out of every 10 people complain of back pain at one time or another leading them to seek out pain relief.

Do you have an aching back? If so, you’re not alone by a long shot. Most people turn to the medical profession who will prescribe medications. Some choose all natural relief methods, but above all there is one way to get long term relief from persistent back pain.

The answer? Improve your posture first and foremost. Good posture holds the key to relief of not just back pain but sometimes other common body complaints too.

Good Posture Helps to Improve:
Headaches
Constipation
Tingling and numbness in hands
Tingling and numbness in feet
Backaches

Many people are surprised when they learn that poor posture can impact all these above common health complaints. If you suffer from any of the above listed health problems associated with back pain you too can benefit from learning a bit more about how to first evaluate then improve your posture.

There’s no better time than now to evaluate your own posture and find ways to improve it, after all, May is National Correct Posture Month, so sit up straight and learn more about good posture.

8 Tips for Improving Posture or Maintaining Good Posture

1. Chiropractic Adjustment

The best first step to achieving proper posture is to address the very thing that is causing the problem in the first place, spinal alignment. A chiropractor will be able to diagnose and correct alignment issues in the spine and give you the starting point for achieving perfect posture. These doctors will guide you through the process of better health and wellness through proper alignment.

2. Pelvic tilt

It’s essential to keep your center of gravity over your hips in order to have good posture and support the spine. While standing up find your proper alignment as explained above. Next slightly tilt your pelvic muscles in and up while tucking in your buttocks. This will help to support your spine and proper alignment.

3. Keep abs tight

As you sit, stand, and walk throughout the day keep your abdominal muscles pulled in tight. Sometimes we tend to push them out or let them rest as we become tired during the day. This will put extra pressure on the lower back so keep your abs in tight all day long.

4. Ab exercises

It’s vital to exercise in order to keep a healthy, flexible and strong back. One of the best ways to support your back is with strong abs. Do crunches, planks, sit ups and other exercises that strengthen your abdominal muscles on a regular basis. Be sure to maintain proper neck and head alignment during these exercises in to protect your neck.

5. Alternate positions

During the day it’s important to not only change positions from sitting to standing and back again but also to move around. Take a brief stroll outside during your breaks or if you can’t get outside walk to the restrooms, water cooler, or just around the office a few times to keep moving.

6. Maintain healthy weight

A healthy weight is essential for so many good things in life. When it comes to posture and back pain keeping your weight down is key. You don’t want to have too much belly weight for numerous reasons one being it will put extra, unwanted strain on your lower back so keep your weight down by eating healthy foods and exercising regularly.

7. Relax

After you find your proper alignment remember to relax into it. You don’t want to be stiff and straight. You want to keep your alignment with a relaxed pose. This relaxing in alignment will enable you to have perfect posture and a pain free back.

These tips work no matter what your current posture is or level of health. However, if you’re pregnant you may want to consider the following tips to maintain good posture during this time that challenges the back and spine immensely.

6 Tips for Good Posture During Pregnancy

If you’re pregnant however, this offers your body a new set of challenges when it comes to maintaining good posture. Often the posture women take on during the long nine months of pregnancy can lead to long term posture problems and long term back pain issues.

When you’re pregnant it’s important to follow these tips for good posture:

1. Keep your gravity center over your hips.

You can do this by using the pelvic tilt method and pulling in your buttocks to find and keep this center of gravity.

2. Alternate positions.

Don’t stand or sit for too long of a period of time. If you must stand for longer than is ideal put a foot up on a stool and then switch feet. When sitting use a supportive straight back chair not one that encourages slouching. If needed use a small pillow for supporting the lower back.

3. Bend your knees.

Just as you’re supposed to do during exercises (pregnant or not) keep knees soft and do not lock them.

4. Stand up straight.

Imagine a yardstick running from your hips to your head and out the top of it. Keep this straight posture in all you do and be sure to keep your pelvic tilt.

5. Keep abdominal muscles tight.

Even though you have an extra load on your front end be certain to pull in and tighten your abdominal muscles all day long. This will also help to keep them strong and allow you to ‘bounce back’ into shape after baby arrives.

6. Maintain healthy sleeping postures.

When it comes to sleeping the end term of the pregnancy can be rough. This extra load puts a strain on your back even as you rest. The best way to avoid back pain and maintain good posture when you sleep is to sleep on your side with a small pillow between your knees to keep your spine in alignment for these resting hours.

Whether you’re pregnant or not, good posture can make the difference between feeling bad or feeling really great. Follow these tips for good posture and you’ll find backaches, headaches, and other common aches and pains associated with poor posture disappearing almost overnight.

Sources:

http://www.spine-health.com/wellness/ergonomics/ten-tips-improving-posture-and-ergonomics
http://www.pregnancytoday.com/articles/exercise-in-pregnancy/good-posture-while-expecting-3976/
http://www.nlm.nih.gov/medlineplus/backpain.html

The Skinny on Fat Burning

Fat, more specifically adipose tissue, is an important part of human function for long term energy storage, insulation, a mediator for hormones and protection for underlying organs. The problem for most people is having too much fat. Here’s a nuts and bolts practical guide to losing that unwanted weight:

HOW TO BURN FAT
1. EXERCISE: Use the formula 220-[age] x 0.70 = Heart Rate. (Eg. 32 year old, (220-32) x 0.70 = 131.6 +/- 5 Beats per minute). Use a heart rate monitor to know you are in the right zone. Perform any exercise with a 5 min warm up to get to your target rate and sustain that for 30 mins, then a 5 min cool down.

2. SLEEP: 7-9 hours/night (over age 17). When you go to sleep, your body goes to work on the inside repairing and building tissue and using fat reserves as energy. During deep sleep cycles your body releases Growth Hormone which is responsible for rebuilding tissue. Without adequate sleep, the normal wear and tear of everyday life and exercise does not get repaired and the fat energy does not get burned up.

3. FOOD: Eat Vegetables as your primary food source.

4. WATER: Drink at minimum 2.5 Liters per day + 0.5L/hr of exercise. Start your day drinking water even before you brush your teeth! Water is a key ingredient to burn fat.

FULL TEXT: Quantifying Differences in the fat burning zone and aerobic zone – implications for training

-Dr. Previn Panwar

2000 Credit Valley Road, Suite 209
Mississauga, Ontario. L5M 4N4
Tel. (905) 820-9990
www.creditvalleywellness.com
Now Accepting New Patients.

You are what you(r friends) eat.

Weight Loss Tip #32: Hang out with skinny people.

We’ve all heard to old adage that “you are what you eat”, but you might not be the only one in control. We know from the Framingham studies, that if your three best friends are obese there is a 50 percent better chance that you’ll be overweight. So, if you hang out with unhealthy people, that’s going to have a measurable impact over time. Instead, if your friend’s idea of recreation is physical activity, bowling, or playing hockey, biking or gardening, if your friends drink a little, but not too much, and they eat right, and they’re engaged, and they’re trusting and trustworthy, that is going to have the biggest impact over time.

Network phenomena appear to be relevant to the biologic and behavioral trait of obesity, and obesity appears to spread through social ties. These findings have implications for clinical and public health interventions.

FULL TEXT: The Spread of Obesity in a Large Social Network Over 32 Years.

Credit Valley Wellness Centre has a nutritional detox programme designed to provide your body with the kick-start needed to get you back to health and moving in the right direction. From weight loss to improved sleep and decreased headaches & migraines – these are just some of the common benefits our patients experience. Call today to schedule your appointment.

-Dr. Previn Panwar

2000 Credit Valley Road, Suite 209
Mississauga, Ontario. L5M 4N4
Tel. (905) 820-9990
www.creditvalleywellness.com
Now Accepting New Patients.

Better Results for Back Pain

Does Maintained Spinal Manipulation Therapy for Chronic Nonspecific Low Back Pain Result in Better Long-Term Outcome?
Mohammed K. Senna , MD , and Shereen A. Machaly , MD

Spinal Manipulative Therapy (SMT) is effective for the treatment of chronic nonspecific lower back pain (LBP). To obtain long-term benefit, this study suggests maintenance spinal manipulation (SM) after the initial intensive manipulative therapy.
FULL TEXT: Spine 2011 ; 36 : 1427 – 1437

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This single blinded placebo controlled study supports the idea of ongoing treatment for the non specific chronic lower back pain patient.

Chiropractic therapy for this kind of lower back pain patient is designed to promote the normal, healthy movement of joints and muscles. Lifestyle factors such as sitting in a car/train for 30 minutes to commute to work, or sitting at a desk in front of a computer for 4-8 hours a day with breaks at 1-2 hour intervals, serve to precipitate lower back pain. On-going chiropractic care keeps you pain-free by facilitating the process of healthy alignment and movement.

-Dr. Previn Panwar

2000 Credit Valley Road, Suite 209
Mississauga, Ontario. L5M 4N4
Tel. (905) 820-9990
www.creditvalleywellness.com
Now Accepting New Patients.

The way to a man’s heart is through his stomach

Coronary heart disease (CHD) remains the leading cause of mortality in industrialized countries and is rapidly becoming a primary cause of death worldwide. Thus, identification of the dietary changes that most effectively prevent CHD is critical.

Substantial evidence indicates that diets using nonhydrogenated unsaturated fats as the predominant form of dietary fat, whole grains as the main form of carbohydrates, an abundance of fruits and vegetables, and adequate omega-3 fatty acids can offer significant protection against CHD. Such diets, together with regular physical activity, avoidance of smoking, and maintenance of a healthy body weight, may prevent the majority of cardiovascular disease in Western populations.

Here’s the orginal article published in 2002 in the Journal of the American Medical Association: Optimal Diets for Prevention of Coronary Heart Disease

-Dr. Previn Panwar

2000 Credit Valley Road, Suite 209
Mississauga, Ontario. L5M 4N4
Tel. (905) 820-9990
www.creditvalleywellness.com
Now Accepting New Patients.

An Environment for Chronic Dis-Ease.

The human body has a remarkable ability to adapt and change according to its environment. These physiological changes are what define our ability to survive stresses. The dramatic increase in chronic diseases such as cardiovascular disease, diabetes and cancer demonstrate that we may be designed to handle acute stress but we do not survive well under chronic stress.

The physiological changes from chronic stress are summarized as follows:

1. Increased:
– cortisol
– catecholamines
– heart rate
– vasoconstriction
– blood pressure
– blood glucose levels
– blood lipid levels
– blood cholesterol levels (increased LDL:decreased HDL)
– clotting factors
– protein degradation of muscle and connective tissue
– insulin resistance
– feelings of stress, fear, anxiety and depression
– sensitivity of sensory systems including those for pain
– bone loss, muscle fiber changes

2. Decreased
– short term memory, ability to concentrate and learn new material
– serotonin levels; increased noradrenaline levels
– cellular immunity
– anabolic hormones like growth hormone, testosterone, luteinizing hormone etc…

What happens when we subject ourselves to a chronically stressful environment? We force our body to adapt to this environment by producing a chronic stress response. Too often our healthcare system looks at the physiological response as the disease instead of identifying the stressful environment as the source of pathology.

-Dr. Previn Panwar

2000 Credit Valley Road, Suite 209
Mississauga, Ontario. L5M 4N4
Tel. (905) 820-9990
www.creditvalleywellness.com
Now Accepting New Patients.