Health Alert: Lack of Sleep Raises Dementia Risk. Using data from the National Health and Aging Trends Study, researchers estimate that older adults who sleep five or fewer hours a night are two times more likely to be diagnosed with dementia or die in the following five years than participants who sleep an average of seven to eight hours a night.                        Aging, February 2021

Diet: Mediterranean Diet Linked to Reduced Obesity Risk. A review of data from 143 studies concluded that the Mediterranean diet—an eating pattern focused on eating fruits, vegetables, nuts, fish, olive oil, and whole grains while avoiding red and processed meats, dairy, saturated fats, and refined sugars—is associated with a reduced risk for obesity in adults. Public Health Nutrition, February 2021

Exercise: Home Gym Essentials. Fitness experts from Self magazine recommend the following essential items for building an affordable home gym: an exercise mat, resistance bands, kettlebells, dumbbells, a full-length mirror, a jump rope, and a gym ball.                                                                                              Self, March 2021

Chiropractic: Spinal Manipulation for Tension-Type Headaches. Tension-type headache patients treated with the combination of spinal manipulation and exercise experienced greater improvements with respect to headache frequency and severity than those treated with either myofascial release of the suboccipital muscles or exercise alone. Doctors of chiropractic commonly use a combination of spinal manipulation and specific exercises when managing patients with tension-type and other forms of headache.
Complementary Therapies in Clinical Practice, January 2021

Mental Attitude: Early Life Mental Health Issues Can Affect Physical Health in Adulthood. An analysis
of long-term health data concerning over 1,000 individuals whom researchers monitored for several decades revealed that participants with a history of anxiety, depression, and other mental health issues as children experienced sharper declines in sensory, motor, and mental function as they aged. The findings suggest that improving the mental health of kids and teens may provide life-long benefits.                                                            JAMA Psychiatry, February 2021

Wellness/Prevention: Health & Wellness Tips for All. The Guadalupe Regional Medical Center offers several small tips for improving one’s health and wellness: schedule a wellness check and stick to it, get yearly eye exams, eat at least one fruit and vegetable at every meal, spend one entire day on you, schedule regular dental exams and cleanings, drink at least two glasses of water per day, give up soft drinks, and get physically active.                                                                   Guadalupe Regional Medical Center, March 2021

Quote: “Fast is fine, but accuracy is everything.” ~ Wyatt Earp

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Health Alert: Chronic Heartburn Increased Risk for Some Cancers. Gastroesophageal reflux disease
(GERD) occurs when the stomach contents, especially acid, leak into the esophagus. In a review of data concerning a half-million middle aged and older adults, those with GERD had nearly a two-times increased risk for cancers of the larynx and esophagus.                                                                                    Cancer, February 2021

Diet: Dietary Pattern that Benefits the Heart and Mind. The current research suggests that a diet rich in fruits and vegetables, particularly berries and leafy greens, with a limited intake of saturated fat and animal products is associated with a reduced risk of neurocognitive decline and healthy function of the left ventricle of the heart.                                                      British Journal of Nutrition, February 2021

Exercise: Getting Physically Active and Sitting Less Reduces Diabetes Risk. An analysis of accelerometer
data and blood samples collected from 660 seniors revealed that the combination of regular moderate-to vigorous physical activity and less sedentary time is associated with improved glucose metabolism, which may lower the risk for type 2 diabetes.                                                                            Translational Sports Medicine, February 2021

Chiropractic: Exercise to Address Increased Thoracic Kyphosis Benefits Neck Region. Thoracic hyperkyphosis is a term used to describe an exaggerated curvature of the upper back, which can affect the muscles and soft tissues in the neck, leading to cervical pain and disability. A study that included 24 thoracic hyperkyphosis patients revealed that corrective exercises were more effective for improving sagittal posture,
cervical muscle strength and endurance, and cross-sectional area of the deep cervical muscles than traditional resistance training and physical therapy. Doctors of chiropractic often utilize a combination of manual therapies and corrective exercises to address abnormal spinal curvature.               Scientific Reports, February 2021

Mental Attitude: Work Performance Poor for “Night Owls.” Following a review of long-term lifestyle and health data concerning over 12,000 adults, researchers report that about 1 in 10 individuals habitually stay up too late and they tend to underperform at work in comparison with their peers who get sufficient sleep each night.                                Occupational & Environmental Medicine, February 2021

Wellness/Prevention: Risk Factors for Poor Quality Sleep. Questionnaires completed by 1,300 middle-age adults revealed that one-in-ten regularly experience poor quality sleep. Risk factors for poor sleep quality include poor diet, excessive stress, chronic back pain, chronic respiratory disease, and depression.
Preventative Medicine Reports, December 2020

Quote: “Dreams come true; without that possibility, nature would not incite us to have them.” ~ John Updike

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Health Alert: Vaping Marijuana May Pose More Serious Risk to Teen Lungs. A survey of nearly 15,000
teenagers revealed that those who vaped marijuana products were more likely to experience symptoms of lung
injury, such as wheezing, than their peers who vaped nicotine products or smoked either cigarettes or marijuana.
Journal of Adolescent Health, March 2021

Diet: Fish May Cut Frailty Risk. Frailty is a condition characterized by weakness, slowness, physical
inactivity, self-reported exhaustion, and unintentional weight loss. An analysis of data from the Kyoto University Rheumatoid Arthritis Management. Alliance (KURAMA) cohort suggests that eating fish twice a week is associated with a reduced risk for frailty in older adults.                                                              Scientific Reports, March 2021

Exercise: Golfing Offers Benefits for Those with Parkinson’s. Past research has shown that exercise can
improve balance and mobility in patients with moderate Parkinson’s disease. A new study found that Parkinson’s patients who golfed for one hour twice a week experienced similar benefits as patients in a Tai Chi group. However, those in the golfing group were nearly three times more likely to continue exercise in that manner at the conclusion of the study. American Academy of Neurology, April 2021

Chiropractic: Restoring Cervical Lordosis Reduces Neck Pain and More. Treatment to restore cervical lordosis and correct anterior head translation in 110 athletes with chronic nonspecific neck pain resulted in
improvements in pain, disability, autonomic nervous system function, and cervical sensorimotor control. Doctors of chiropractic often use a multimodal approach to improve cervical posture in patients with chronic neck pain.                Journal of Athletic Training, February 2021

Mental Attitude: Social Media Time Tied to Suicide Risk Among Teen Girls. Researchers tracked social
media habits of nearly 500 teenage girls and found that those who spent two or more hours per day on social media at age 13 and increased their use over time had an elevated risk for suicide over the following decade.
Journal of Youth and Adolescence, February 2021

Wellness/Prevention: Don’t Skip a Mammogram. A study that looked at health data concerning more than
549,000 women found that those who showed up for their two routine screening exams before their breast cancer diagnosis were 50% less likely to die from the disease during the next decade than women who missed their mammograms. Radiology, March 2021

Quote: “Your world is a living expression of how you are using and have used your mind.” ~ Earl Nightingale

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Health Alert: Mono May Raise Depression Risk. Following a review of data concerning 1.4 million adults born
between 1977 and 2005, researchers report that individuals with a history of infectious mononucleosis as children or teenagers have up to a 40% elevated risk for depression in young adulthood.
Brain, Behavior, & Immunity, February 2021

Diet: Just One Salad a Week Benefits Oral Cancer Patients. Among 150 patients with oral cancer, researchers
observed that those who consumed at least one salad a week experienced slower cancer progression and had a higher
likelihood of surviving the disease.                                    Nutrients, January 2021

Exercise: Take a Rest Day? Active individuals who suffer from persistent muscle pain or soreness, an inability to finish a workout routine, or continued sluggishness following a workout are likely in need of a day off from the gym. Rest days can offer the following benefits: reduces muscle pain and soreness, helps repair and build muscles, replenishes the body’s energy stores, prevents injury, and allows the mind to rest.
Medical News Today, January 2021

Chiropractic: Nursing Students Suffer Work-Related Musculoskeletal Disorders. Questionnaires completed by
125 nursing students revealed that 104 (~83%) had musculoskeletal pain or discomfort in at least one body region,
most often in the lower back, neck, and shoulders. The findings reveal that undergraduate nursing students are at greater risk of musculoskeletal disorders and there is a need for greater prevention and treatment options for this group of students. Doctors of chiropractic are trained to diagnose and treat these disorders, often with a combination of manual therapies, specific exercises, and ergonomic guidance.                          Health SA, December 2020

Mental Attitude: How Divorce Can Harm Kids. Interviews conducted with over 550 kids, ages 9 to 18, revealed
that exposure to conflict predicted a child’s fear that one or both parents would abandon them. Furthermore, children who reported higher fear of being abandoned were more likely to report more mental health issues nearly a year later. Based on the findings, the lead author says that parents need to make sure that their children know that even though they are separated or divorced, they will continue to care for them to help reduce any fears of abandonment.
Child Development, January 2021

Wellness/Prevention: Should I Get a Calcium-Score Test? A non-contrast coronary calcium CT scan is used to
help detect calcium deposits in atherosclerotic plaque in the coronary arteries. The greater the buildup of calcium, the
higher one’s risk for future cardiovascular events. Doctors recommend this test for patients with the following traits:
family or personal history of coronary artery disease; males over age 45 and females over the age of 55; history of smoking, high cholesterol, diabetes, or high blood pressure; excess weight; and inactivity.
Cleveland Clinic, February 2021

Quote: “Most folks are as happy as they make up their minds to be.” ~ Abraham Lincoln

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Health Alert: Air Pollution Can Affect Cognitive Function. Cognitive assessments completed by over 500
individuals at various stages of life revealed that those who grew up in areas with greater exposure to air pollution experienced more severe cognitive decline than participants from less polluted neighborhoods. Lead author Dr. Tom Russ writes, “For the first time we have shown the effect that exposure to air pollution very early in life could have on the brain many decades later. This is the first step towards understanding the harmful effects of air pollution on the brain and could help reduce the risk of dementia for future generations.”
Journal of Alzheimer’s Disease, February 2021

Diet: Bleeding Gums and Vitamin C. An analysis of 15 clinical trials found that low vitamin C status is associated with bleeding of the gums, gingival bleeding, bleeding in the eye, or retinal hemorrhaging. Investigators also found that increasing daily vitamin C intake helped people with low vitamin C plasma levels reverse these bleeding issues.
Nutrition Reviews, February 2021

Exercise: How to Make Exercise a Daily Habit. Harvard University offers the following tips to help make exercise
a daily habit: piece your workout together, such as getting 10 minutes in the morning, noon, and night; exercise with
a friend; take a walk during lunch; use a pedometer to keep track of steps and record daily totals; turn off the TV, computer, and smartphone to reduce sitting time; break up sedentary time with stretching breaks; sign up for a fitness class; and plan exercise into your daily schedule.                                         Harvard University, February 2021

Chiropractic: Age and Low Back Pain Can Impair Balance. Proprioception is the body’s ability to sense where
its various parts are in relation to one another for purposes of movement and balance. Examinations of 151 adults of varying ages with or without chronic low back pain revealed that chronic low back pain and advancing age are both risk factors for reduced proprioception. Doctors of chiropractic are trained to diagnose and manage low back conditions and provide exercise training to improve their joint position sense.
Frontiers in Neurology, December 2020

Mental Attitude: Social Media Addiction Can Reduce Quality of Life. A survey of 390 university students revealed that about 1 in 5 (21.5%) met the criteria for social media addiction. Further analysis showed that these individuals also had an elevated risk for poor sleep, poor academic performance, low levels of life satisfaction, and depression.                   Frontiers in Public Health, January 2021

Wellness/Prevention: Working Outdoors May Lower Risk of Breast Cancer. New research suggests that women
who spend more of their working hours outdoors in the sun have a 17% lower risk for breast cancer after age 50.
Occupational & Environmental Medicine, February 2021

Quote: “I have never met a man so ignorant that I couldn’t learn something from him.” ~ Galileo Galilei

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Health Alert: Air Pollution May Affect Fertility. Particulate matter is a mixture of dust, dirt, soot, smoke, and
liquid droplets in the air and has been linked to an elevated risk for several poor health outcomes. According to a new study that included over 2,200 women, living in areas with higher levels of particulate matter air pollution may be associated with reduced ovarian reserve.                                                             Environmental Health and Preventative Medicine, February 2021

Diet: Green Mediterranean Diet for NAFLD Patients? Non-alcoholic fatty liver disease (NAFLD) is a condition
that occurs when fat accumulates in the liver from causes other than excessive alcohol consumption. An 18-month study involving 294 NAFLD patients revealed that those who adopted the green Mediterranean diet—a version of the Mediterranean diet in which meat is replaced with plant proteins—experienced a greater reduction of fat in the liver than participants on the standard Mediterranean diet.                                                         Gut, January 2021

Exercise: Young Boys and Girls Become Less Active During Summer. While we often associate summer break
as a time for kids to go outside and play, a recent study found that six- to nine-year-old children spend about 50% fewer minutes each day engaged in either moderate- or vigorous-intensity physical activity during this time.
Frontiers in Public Health, January 2021

Chiropractic: Does Smartphone Use Contribute to Musculoskeletal Pain? Questionnaires completed by 294
university students revealed that heavy smartphone users were more likely to experience pain in the neck, upper back, and hands/wrists, especially those who met the criteria for smartphone addiction. The findings underscore the importance of good posture when using electronic devices and seeking help if smartphone use interferes with one’s ability to carry out their daily responsibilities.                                                                  Korean Journal of Pain, January 2021

Mental Attitude: Touchscreens May Contribute to Distraction in Toddlers. Assessments of 40 children
conducted at 1.5 years and 3.5 years of age revealed that those who spent the most time using touchscreens each day were less likely to resist distraction than kids who used electronic devices less often.                                                                                        JAMA Pediatrics, January 2021

Wellness/Prevention: Simple, Affordable Test May Curb Colorectal Cancer Deaths. Scientists have developed
a test called fecal immunochemical test (FIT) that may help identify individuals at risk for developing colorectal cancer by finding traces of blood in stool. An examination of data on 3,890 patients who received the FIT showed that of the 618 who tested positive for blood in their feces, 43 went on to be diagnosed with colon cancer within twelve months. Meanwhile, only eight of those who tested negative received such a diagnosis over the next year. Research leader Dr. Sarah Bailey writes, “[This] simple and inexpensive test performs exceptionally well in this
group of patients with low-risk symptoms, to quickly and accurately tell us who is likely to not have colorectal
cancer, and who should be referred for investigation.”        British Journal of Cancer, January 2021

Quote: “It is easier to build strong children than to repair broken men.” ~ Frederick Douglass

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Health Alert: Endometriosis May Increase Some Pregnancy Risks. Endometriosis is a potentially painful
condition that occurs when the uterine lining grows outside the uterus. A review of findings from 39 studies revealed an association between endometriosis and an increased risk for several adverse pregnancy outcomes, including gestational hypertension, pre-eclampsia, preterm birth, placenta previa, placental abruption, cesarean section, and stillbirth.              Journal of Clinical Medicine, February 2021

Diet: Food Choices Can Affect Breast Cancer Survival. For breast cancer patients, the current data suggests that a
diet pattern featuring a high intake of vegetables, fruits, whole grains, and legumes and avoids added sugars, sugary drinks, and calorie-dense foods is associated with increased survivability from the disease.
Cancer Epidemiology, Biomarkers, & Prevention, February 2021

Exercise: Grip Strength May Identify Individuals at Risk for Heart Disease. Handgrip strength is a tool used by
researchers to estimate an individual’s overall fitness level. A study that reviewed health records of over 3,000 middle aged and older adults identified an association between reduced grip strength and greater calcium build-up in the aortic artery, a risk factor for heart disease.
Nutrition, Metabolism, and Cardiovascular Diseases, November 2020

Chiropractic: Sit-to-Stand Rotation and Low Back Pain. An experiment that included 24 individuals revealed that standing with seated breaks at a 3:1 ratio may be an effective strategy for mitigating one’s risk for experiencing back pain associated with prolonged standing.                              Ergonomics, December 2020

Mental Attitude: Regular Cannabis Use Linked to Declining IQ. A review of long-term data concerning over
6,000 individuals revealed that frequent cannabis use from adolescence onward is associated with a drop in IQ of
approximately two points by around age 40. Senior author Dr. Mary Cannon adds, “Previous research tells us that young people who use cannabis frequently have worse outcomes in life than their peers and are at increased risk for serious mental illnesses like schizophrenia. Loss of IQ points early in life could have significant effects on performance in school and college and later employment prospects.”                                Psychological Medicine, January 2021

Wellness/Prevention: Winter Wellness Tips. The following tips may help one stay healthy during the colder
months: shift your sleep cycle earlier by one hour; take magnesium, which is a common deficiency; practice simple
breathing techniques to keep calm, focused, and energized; avoid drinking alcohol more than three days per week;
improve vitamin D status with sun exposure, diet, or supplementation; exercise; increase intake of omega-3 fatty
acids; take pre-biotics and probiotics; eliminate refined sugar and carbohydrates; and connect with others.
Forbes, January 2021

Quote: “What we spend our time on is probably the most important decision we make.” ~ Ray Kurzweil

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Health Alert: Alcohol Contributes to Cancer Cases and Deaths. Excessive alcohol consumption is a risk factor for several cancers, and a recent study that analyzed information from the United States Cancer Statistics database estimates that alcohol may be the primary driver of 4.8% of cancer cases and 3.2% of cancer deaths, or about 75,000 cases and 19,000 deaths per year in the United States.                                                    Cancer Epidemiology, January 2021

Diet: Fruits and Veggies Are Good for Kids’ Bones. The current research suggests that there’s an association between a high intake of fruits and vegetables during childhood and stronger, healthier bones.
Nutrition, Exercise, & Lifestyle, February 2021

Exercise: Exercise-Related Benefits for College Students. A survey of 866 university students revealed that
regular exercise may provide the following benefits in young adults: earlier bedtime, faster bed-to-sleep time, and improved sleep quality; a positive outlook on life; and reduced anxiety, anger, and depression.
Health, Education, & Behavior, February 2021

Chiropractic: Facet Joint Orientation Plays Role in Spondylolysis. Spondylolysis is a spinal condition that
involves a fracture or defect of the posterior portion of the vertebra that can lead it to slip forward, causing pain.
Advanced imaging of 68 junior athletes with back pain revealed that abnormal coronal (side to side) orientation of the facet joint at the L4-5 level increased loading on the L5 pars interarticularis when bending backwards and rotating, increasing the risk for spondylolysis. Doctors of chiropractic are skilled at detecting and treating spondylolysis with conservative care and sometimes co-managing cases with specialists.
Journal of Physical Therapy and Science, December 2020

Mental Attitude: Many Adults Struggle with Mental Health Problems in Midlife. An analysis of data concerning over 28,000 adults revealed that midlife was the period of time in which 1 in 5 experienced their highest levels of psychological distress, such as depression and anxiety. Study co-author Dr. George Ploubidis explains, “Midlife tends to involve a ‘peak’ in career, with middle-aged adults acquiring increasing responsibility as the ‘decision-makers’ in society, which is accompanied by reduced leisure time, and elevated job-related stress. Middle age is also often associated with changes to family structure, which may be linked with mental health, such as empty nest syndrome and rising rates of divorce. As people approach their 50s, they are also more likely to be parents and
simultaneously care for aging parents.”                        Psychological Medicine, January 2021

Wellness/Prevention: How to Reduce Breast Cancer Risk. To reduce the risk of breast cancer, the Mayo Clinic
recommends the following healthy habits: limit alcohol consumption, don’t smoke, exercise, limit duration of
hormone therapy, eat a healthy diet, and maintain a healthy weight.                                                                                              Mayo Clinic, February 2021

Quote: “A man’s friendships are one of the best measures of his worth.” ~ Charles Darwin

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Health Alert: Esophageal Cancer Increasing Among Young Adults. Researchers report that the incidence of
esophageal adenocarcinoma has increased over the last 40 years, with the rate increasing fastest among patients under the age of 50. Additionally, the research team reports that younger esophageal cancer patients were more likely to be diagnosed with a more advanced stage of the cancer and their survival rates were lower than patients aged 50 and up. Lead study author Dr. Don C. Codipilly adds, “Physicians must keep in mind that [esophageal adenocarcinoma] is not a disease of the elderly, and that outcomes for young people with
[esophageal adenocarcinoma] are dismal… Our findings suggest that physicians should have a low threshold of suspicion for patients who present with dysphagia (difficulty swallowing). While younger patients would typically not be at high risk for [esophageal adenocarcinoma], they may benefit from an upper endoscopy.”
Cancer Epidemiology, Biomarkers & Prevention, December 2020

Diet: Avocados Benefit Your Gut Microbes. Among a group of 163 obese or overweight adults, researchers observed that consuming one avocado a day led to an increase of microbes in the digestive system known to break down fiber and support gut health.                                                                          Journal of Nutrition, December 2020

Exercise: Tai Chi May Improve Mood, Energy, and Sleep. Older women who participated in a four-week Tai Chi program reported improvements in vigor, mood, and sleep that persisted up to four weeks following the conclusion of the intervention.                                                                              Research in Sports Medicine, January 2021

Chiropractic: Back Pain Common in Nurses. Questionnaires completed by 256 nurses revealed that 44.5%
had experienced low back pain during the previous week and 80% had low back pain in the preceding year.
Acta Biomedica, November 2020

Mental Attitude: Late-Life Hypertension May Signal Increased Dementia Risk. While a history of high blood pressure is a known risk factor for dementia, a recent study suggests that older adults who develop hypertension late in life may be at an even higher risk for cognitive decline.
Frontiers in Neurology, November 2020

Wellness/Prevention: Vitamin D, Calcium, and Dysmenorrhea. Primary dysmenorrhea (PD) is a very
common gynecological disorder affecting 84.1% of women during childbearing age. The most common symptoms of PD include tiredness, headache, nausea, constipation, diarrhea, and lower abdominal pain that can radiate to both thighs and/or to the low back. The current research suggests that women with low vitamin D and calcium levels may experience more severe PD symptoms.                                                                          Obstetrics & Gynecology Science, January 2021

Quote: “Life is ten percent what happens to you and ninety percent how you respond to it.” ~ Lou Holtz

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Health Alert: Air Pollution Increases Kidney Disease Risk. Past research has shown that air pollution can increase one’s risk for heart and lung disease. Now, an analysis of data concerning over 47,000 adults suggests that increased exposure to fine particulate matter is also associated with an elevated risk for chronic kidney disease.                                                       Journal of the American Society of Nephrology, December 2020

Diet: Junk Food Could Be Causing Your Teen’s Sleep Problems. The World Health Organization reports that teens who consume three or more soft drinks a day or eat fast food four or more times a week are up to 55% more likely to have disturbed sleep than their peers who consume one or fewer soft drinks a day or fast food no more than once a week, respectively. World Health Organization, December 2020

Exercise: Seniors Should Get Fit Before Surgery. The result of a recent experiment suggests that lifting weights in the week preceding a surgical procedure can offset the amount of muscle loss that is often observed in older adults following a week of post-surgical bed rest.
Journal of Cachexia, Sarcopenia and Muscle, December 2020

Chiropractic: Ergonomic Intervention Helps Curb Musculoskeletal Pain. Prolonged exposure to awkward
positions is known to increase an office worker’s risk for musculoskeletal pain. A recent study found that office
employees experienced a reduction in pain intensity in the neck, shoulders, upper back, and hand/wrist following an ergonomic assessment to identify and correct workstation configurations known to place unnecessary stress on the body (desk too high/low, monitor not directly in front of user, monitor too high/low, chair too high/low, etc.).                                    Industrial Health, November 2020

Mental Attitude: Nearly 1 in 3 Teens May Have Internet Addiction. Questionnaires completed by over 27,000 teenagers revealed that 29% exhibit behaviors and symptoms suggesting addiction to the Internet. These individuals were also more likely to engage in other unhealthy lifestyle behaviors such has inadequate fruit and vegetable intake, lack of exercise, frequent consumption of sugary drinks and processed foods, and alcohol and e-cigarette use.                                     International Journal of Environmental Research and Public Health, December 2020

Wellness/Prevention: Tips to Stay Healthy at Work. Experts at WebMD offer the following tips to stay healthy in the workplace: avoid unhealthy snacks that your co-workers leave in the break room, drink eight to ten glasses of water a day, try to implement more physical activity at work, eat a healthy lunch, improve work posture and ergonomics, avoid eyestrain, take time off to refresh, avoid prolonged stretches of long workdays,
and disinfect your work area often.                                      WebMD, December 2020

Quote: “Fortune favors the prepared mind.” ~ Louis Pasteur

Your Napa Chiropractor Dr. Joseph T. Megna