Surprising effects of meditation if practiced a specific way

 

We can now find more and more research related to the benefits of meditation. A lot of the research is related to the relaxing effects of meditation and it may look like meditation is just another way of getting relaxed. While relaxation can be beneficial in itself, there are more to meditation than just relaxation. The reviewed research had a group of participants meditate by focusing on feeling compassionate towards others (Kok BE, et.al., 2013). They called it a loving-kindness meditation. The length of the study was 6 weeks and the participants who meditated were compared with a non meditating group. The results were measured by evaluating the vagal tone. The vagus nerve regulates several so called unconscious functions like breathing and heart rate. Heart rate variability is a way to measure vagus tone and higher heart rate variability relates to decreased cardiovascular risk and better health. The results showed that the participants who meditated showed an increase in positive emotions which may not be so surprising, but more surprising was that they also showed an increase in vagal tone. What was even more interesting was that the participants who meditated, but did not feel any closer to others or happier after meditating did not see any change in vagal tone. What this means is that simply meditating is not necessarily producing optimal results. There are many ways to meditate, but not all techniques are equally effective. A very old way of meditating originating in India is to focus on a point between the eyebrows and connect with the feeling of joy and oneness with everything. If you are going to spend the time meditating, why not do it the most effective way, getting more compassionate, caring and happier in the process.

Reference:

Kok BE, Coffey KA, Cohn MA, Catalino LI, Vacharkulksemsuk T, Algoe SB, Brantley M, Fredrickson BL. How Positive Emotions Build Physical Health: Perceived Positive Social Connections Account for the Upward Spiral Between Positive Emotions and Vagal Tone. Psychol Sci. 2013 May 6. [Epub ahead of print]

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Chicken, you may be getting more than protein

 

Unless you are buying antibiotic-free or organic chicken, you probably know that you're buying chicken that has been fed antibiotics. What you may not know however is that arsenic-based drugs are permitted in poultry production.

Researchers at John Hopkins investigated for that reason how much arsenic chicken meat contained (Nachman KE, et.al., 2013). They collected samples from conventional, antibiotic free and organic chicken from grocery stores in 10 US metropolitan areas and tested them for arsenic. As could be expected conventional chicken meat had considerably higher arsenic levels than antibiotic-free and organic chicken meat.

The researchers also concluded that if arsenical drug use was stopped, it would reduce the exposure and burden of arsenic-related disease in chicken consumers. Bladder and lung cancer are two diseases related to arsenic exposure. Organic food are better not necessarily because of higher nutrient content, but because of the things they don't contain.

Reference:

Nachman KE, Baron PA, Raber G, Francesconi KA, Navas-Acien A, Love DC. Roxarsone, Inorganic Arsenic, and Other Arsenic Species in Chicken: A U.S.-Based Market Basket Sample. Environ Health Perspect. 2013 May 11. [Epub ahead of print]

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

The Surprising Effect of Berries

 

If you like berries, this research is good news for you. Berries are known for their high antioxidant content, but this study investigated the effects of berries on glucose control (Törrönon R. et.al., 2013).

Researchers measured both glucose and insulin after eating white bread or rye bread - with or without berries to see if it would reduce the glucose and insulin response.

The participants, who were healthy females, consumed either white bread or rye bread. Both breads were equal to 50 grams of available starch. First, both breads were consumed without berries. Second, both breads were consumed with 150 grams of whole-berry puree. Third, at a separate time the participants also consumed the bread with one specific type of berry. The results were very interesting.

The berry mixture improved the glycemic profile of the breads. The white bread was improved 38 percent - which means the berries reduced blood glucose. After eating white bread, the berries reduced the blood glucose an astounding 38 percent. Strawberries alone reduced blood glucose by 36 percent. Strawberries, bilberries, lingonberries, chokeberries and the berry mix all reduced the insulin response after eating bread. Even when berries are sweet, they are still able to lower blood glucose when eaten with a high glycemic index food like bread.

Reference:

Törrönen R, Kolehmainen M, Sarkkinen E, Poutanen K, Mykkänen H, Niskanen L. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. Epub 2013 Jan 30. J Nutr. 2013 Apr;143(4):430-6. doi: 10.3945/jn.112.169771.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Still don't believe? Omega 3 fatty acids, total mortality and heart disease

 

Have you ever questioned the benefits of omega 3 fat? Even though so much research has been published on the benefits, many people have reservations.

This new study did not rely on self-reported dietary intake, which some of the studies have, but instead used blood tests to measure the levels of different omega 3 fatty acids in the participants (Mozaffarian D. Et.al. 2013).

A large sample of 2,692 participants was followed for 16 years. The results documented that both higher individual (EPA, DHA, DPA) and higher total omega 3 fatty acids were associated with lower total mortality and especially lower mortality from coronary heart disease in older adults.

An easy way to raise the levels of both total omega 3 fatty acids as well as EPA, DHA, the individual omega 3 fatty acids, is to take a quality fish oil containing high amounts of EPA, DHA.

Make sure to remember this: fish oil like Better Fish Oil in a triglyceride form provides more benefits than the ethyl ester, which is more common.  

Reference:

Mozaffarian D, Lemaitre RN, King IB, Song X, Huang H, Sacks FM, Rimm EB, Wang M, Siscovick DS. Plasma phospholipid long-chain &#-3 fatty acids and total and cause-specific mortality in older adults: a cohort study. Ann Intern Med. 2013 Apr 2;158(7):515-25. doi:10.7326/0003-4819-158-7-201304020-00003.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Still don't believe? Omega 3 fatty acids, total mortality and heart disease

 

Have you ever questioned the benefits of omega 3 fat? Even though so much research has been published on the benefits, many people have reservations.

This new study did not rely on self-reported dietary intake, which some of the studies have, but instead used blood tests to measure the levels of different omega 3 fatty acids in the participants (Mozaffarian D. Et.al. 2013).

A large sample of 2,692 participants was followed for 16 years. The results documented that both higher individual (EPA, DHA, DPA) and higher total omega 3 fatty acids were associated with lower total mortality and especially lower mortality from coronary heart disease in older adults.

An easy way to raise the levels of both total omega 3 fatty acids as well as EPA, DHA, the individual omega 3 fatty acids, is to take a quality fish oil containing high amounts of EPA, DHA. Make sure to remember this: fish oil like Better Fish Oil in a triglyceride form provides more benefits than the ethyl ester, which is more common.

Reference:

Mozaffarian D, Lemaitre RN, King IB, Song X, Huang H, Sacks FM, Rimm EB, Wang M, Siscovick DS. Plasma phospholipid long-chain &#-3 fatty acids and total and cause-specific mortality in older adults: a cohort study. Ann Intern Med. 2013 Apr 2;158(7):515-25. doi:10.7326/0003-4819-158-7-201304020-00003.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Save your eyes: reduce the risk of macular degeneration

 

We all value our eyesight. New research shows us an easy way to help prevent macular degeneration (Merle BM, et.al., 2013). 963 participants were followed for 31 months and plasma fatty acids were measured from fasting blood samples, eye examinations were also performed. High plasma omega-3 fatty acids were found to be associated with a reduced risk for age-related macular degeneration. Just two capsules per day of the formula Better Fish Oil which contains high amounts of EPA, DHA the active ingredients of omega 3 fat will increase the omega 3 fatty acid levels in your blood. Make sure the form of Omega-3 fish oil you buy is the very best. Omega-3 fatty acids in a triglyceride form is easier to absorb and provides additional benefits compared with ethyl esters which are much more common since they are cheaper to produce.

Reference:

J Nutr. 2013 Apr;143(4):505-11. doi: 10.3945/jn.112.171033. Epub 2013 Feb 13. High concentrations of plasma n3 fatty acids are associated with decreased risk for late age-related macular degeneration. Merle BM, Delyfer MN, Korobelnik JF, Rougier MB, Malet F, Féart C, Le Goff M, Peuchant E, Letenneur L, Dartigues JF, Colin J, Barberger-Gateau P, Delcourt C.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Your dinner can affect how much you eat the next day

 

Recent research indicates that the gut bacterial flora may affect the metabolism including appetite, and the reviewed study evaluated the effects of a whole grain barley kernel product on markers of metabolism and appetite regulation in healthy people (Johansson EV,et.al., 2013). Boiled barley kernels were compared with white wheat bread as a late evening meal to young adults. Blood samples were taken the next day during standardized breakfast and lunch meals and analyzed for glucose, insulin, IL-6 (an inflammatory marker),free fatty acids and specific hormones. Appetite sensation and voluntary food intake was also evaluated. The results were very interesting. The barley kernel evening meal decreased fasting free fatty acids and IL-6, decreased blood glucose, decreased a hormone, decrease the voluntary food intake the next day and reduced perceived hunger after the meal. The researchers thought the results may be caused by gut microbial fermentation of the barley kernels. NOTE: If you want to try this, just remember that whole barley kernels were used in this study, not pearled barley like you find in most grocery stores. Try a natural food market, they may have it. Also, barley contains gluten, so if you don't tolerate gluten, this is not for you.

Reference:

Nutr J. 2013 Apr 11;12:46. doi: 10.1186/1475-2891-12-46.Effects of indigestible carbohydrates in barley on glucose metabolism,appetite and voluntary food intake over 16 h in healthy adults.Johansson EV, Nilsson AC, Ostman EM, Björck IM.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

More Good News About Vitamin D

 

Are you always tired? Try having your vitamin D levels checked, then take vitamin D if you are deficient. The energy of our cells is produced in the mitochondria of our cells. Suboptimal mitochondrial function has been implicated in fatigue. The reviewed research examined the effect of vitamin D in individuals with fatigue and evaluated oxidative phosphorylation in two of the calf muscles (Sinha A,et.al., 2013). Oxidative phosphorylation is one of the major energy producing pathways in the mitochondria. The participants who were vitamin D deficient underwent magnetic resonance spectroscopy, and had their vitamin D levels checked before and after they were given vitamin D. They were also compared with a healthy control group which had the same tests done. After the vitamin D therapy, the phosphocreatine recovery half-time was significantly reduced in the vitamin D deficient participants which indicate an improvement in maximal oxidative phosphorylation (the energy pathway). This means that there is a link between vitamin D and the mitochondria in the skeletal muscles. If you have fatigue, get your vitamin D levels checked. It could make all the difference. You can read more about the importance of vitamin D by clicking here.

 

Reference:

J Clin Endocrinol Metab. 2013 Mar;98(3):E509-13. doi: 10.1210/jc.2012-3592. Epub 2013 Feb 7. Improving the vitamin D status of vitamin D deficient adults is associated with improved mitochondrial oxidative function in skeletal muscle. Sinha A, Hollingsworth KG, Ball S, Cheetham T.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Lowering the risk for cardiovascular disease also lowers the risk for cancer

 

Interesting new research proves that when causes for one disease are corrected, not only will the risk for that disease be lowered, but the risk for other diseases will be lowered.

This study, which included 13,253 participants, was conducted for almost 20 years (Rasmussen-Torvik LJ, et.al., 2013). The participants were classified according to 7 cardiovascular health metrics which included:

• Not smoking
• Being involved in regular physical activity
• Achieving healthy blood sugar and blood pressure
• Maintaining healthy cholesterol and body mass index (BMI)
• Eating a healthy diet

The results showed that the participants that met the goals for 6 to 7 of these health metrics had a 51 percent lower risk for cancer compared to those who met 0 goals of these metrics. It is easier than you think to prevent serious disease. If you eat right, exercise regularly and don't smoke, other factors tend to correct automatically.

Reference:

Ideal cardiovascular health is inversely associated with incident cancer: the atherosclerosis risk in communities study. Rasmussen-Torvik LJ, Shay CM, Abramson JG, Friedrich CA, Nettleton JA,Prizment AE, Folsom AR. Circulation. 2013 Mar 26;127(12):1270-5. doi: 10.1161/CIRCULATIONAHA.112.001183. Epub 2013 Mar 18.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Ratio of Omega 6 to Omega 3 fatty acids important for memory

 

A lot of research has been published on the importance of omega-3 fatty acid. It's not only important that you eat omega 3 fat, but it is important that you eat enough of omega 3 fat so that the ratio of omega 6 to omega 3 is good. The research reviewed here is interesting because it looks at the ratio of omega 6 to omega 3 fats and its association to dementia and cognitive decline (Loef M., Walachia H.,2013). The research included both animal and human studies. The results documented a positive association between the ratio of omega 6 to omega 3 fat and cognitive decline, dementia and an increased risk for Alzheimer's decease. This was found in studies for both animals and humans. Most people today have a higher ratio than what is desirable of omega six to Omega 3 fat because they are using vegetable oil when cooking, and they are not eating enough omega-3 fats. An easy way to correct that is to use a high quality fish oil. Two capsules daily of an oil that contains high amounts of EPA, DHA the active ingredients of Omega 3 fat will make a big difference. To read the original abstract, click on the reference below.

Reference:

Loef M, Walach H. The omega-6/omega-3 ratio and dementia or cognitive decline: a systematic review on human studies and biological evidence. J Nutr Gerontol Geriatr. 2013 Jan;32(1):1-23. doi: 10.1080/21551197.2012.752335.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

If you think artificially sweetened soft drinks are healthier than sugar sweetened, you need to read this.

 

It's a common belief that artificially sweetened soft drinks are a good alternative to sugar sweetened ones. They are usually promoted as diet soft drinks, and people with Diabetes may also think it's okay to drink this, because they don't contain regular sugar. The reviewed research is interesting because it compared regular sugar sweetened beverages with artificially sweetened ones, investigating the risk of type 2 diabetes (Fagherazzi G. et.al., 2013). A total of 66.118 women were followed from 1993. The women who were in the highest quartiles of consumption of both beverages were at increased risk of type II diabetes. The artificially sweetened beverages were not any better at all. Other studies have shown that people who drink artificially sweetened soft drinks don't lose any more weight either. If you want something sparkly, try sparkling water instead. To read the original abstract, click on the reference below.

Reference:

Fagherazzi G, Vilier A, Saes Sartorelli D, Lajous M, Balkau B, Clavel-Chapelon F. Consumption of artificially and sugar-sweetened beverages and incident type 2 diabetes in the Etude Epidemiologique aupres des femmes de la Mutuelle Generale de l'Education Nationale-European Prospective Investigation into Cancer and Nutrition cohort. Am J Clin Nutr. 2013 Mar;97(3):517-23. doi: 10.3945/ajcn.112.050997. Epub 2013 Jan 30.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Health & Nutritional Info

About me:

"Proudly Serving San Diego Since 1996"







Dr. Paul J. Marsh DC, QME
Doctor of Chiropractic Qualified Medical Evaluator
http://www.drmarshonline.com/



Think of Dr. Marsh as your personal coach on your way to recovery, health and wellness. Working one-on-one to provide you with what we like to associate with, as Nordstrom's quality of care. He will evaluate your injury, identify the true cause of your pain, and together you both will design a custom program to help you return to normal. Like all good coaches, he will then take you beyond your potential and ultimately teach you how to enhance your overall wellbeing as well. Whether it is rehab from an injury, casting your feet for custom orthotics, his expert advise on weight loss, or perchance your in need and the latest information on a certain nutritional supplement. The doctor has your every need covered Simply give us a call and ask to have a consultation, its free and might just be one of the best steps towards heath and wellness you have ever taken.


Here are just a few of the more common services we provide:

• Chiropractic / Physio-Therapy modalities
• Heated Hydrotherapy Massage Beds
• T.E.N.S. & Interferential Muscle Stimulation
• Cervical & Lumbar Traction
• Ultrasound
• Moist Heat Packs
• Ice Massage
• GameReady Ice and Compression Machine
• Custom Foot Orthotic Insoles
• Braces and/or supports (i.e. Knees, wrists, ankle, back & neck)
• Fitness plans / work out routines
• Post-surgical Rehabilitation

Other Services Currently Available

• In house Massage Therapists / HHP (Holistic Health Practioner)
• Nutrition & Supplement Counseling
• Diet Analysis, Exercise & Weight Loss Counseling
• Drug Screening, Employment, & DMV physicals
• Auto/Work Med-legal exams (QME, AME & IME)
• Expert Witness Testimony

Here is a list of some of the more common plans that our office is a in-network or participating provider for: HMO, PPO, POS, Worker's Compensation

American Specialty Health Plans
Zenith
Aetna
Anthem Blue Cross
Blue Shield
Beech Street/ CAPP Care
CCN
First Health
Chiropractic Plans of America
Humana
Great West "One Health Plan"
Interplan
Landmark Health Care
MedRisk
Medical Claims Evaluators
Medicare
MedView
Multiplan
PHCS
Healthnet
United Healthcare
State Compensation Insurance Fund

Financial Arrangements

It is the clinic policy to try and accept all patients that are serious about their care. We therefore accept most major insurances. We also accept auto insurance and California worker's compensation insurance. We will even accept liens on certain instances. Many of our patients have limited or no insurance coverage at all. For those patients we offer easy payment plans for the individual and/ or for the whole family. We also offer a pay per visit rate. We always will do our best to stay within your budget so that you can get the proper amount of care and get the results you wanted. Please call us with any questions regarding your Insurance or financial concerns

"Making a false or fraudulent workers' compensation claim is a felony subject to up to 5 years in prison or a fine of up to $50,000 or double the value of the fraud, whichever is greater, or by both imprisonment and fine."

More on the importance of vitamin D A lot of evidence is suggesting that a large part of the population have suboptimal levels of vitamin D. The research referenced here reviewed the evidence that vitamin D deficiency is associated with cardiovascular disease and also the evidence that supplementation of vitamin D is associated with reduction in cardiovascular disease (Lavie CJ, et al. 2011). Vitamin D is not only important for the cardiovascular system, but affects a lot of functions. Low levels of vitamin D can adversely affect the parathyroid hormone, increase insulin resistance and lead to high blood pressure, left ventricular enlargement of the heart, metabolic syndrome, diabetes, increased systemic inflammation and increased risk of atherosclerosis. When supplementing with vitamin D, use vitamin D3 which is the most beneficial form. Most people can benefit supplementing with 1000 IU to 2000 IU of vitamin D3. If your vitamin D levels are very low you can use a higher amount for a limited time to bring the values up quicker. Testing for 25-hydroxy vitamin D is the best way to determine your level. Read more about vitamin D by clicking here. To read the original abstract, click on the reference below. Reference: Lavie CJ, Lee JH, Milani RV. Vitamin D and cardiovascular disease will it live up to its hype? J Am Coll Cardiol. 2011 Oct 4;58(15):1547-56.