Self Care

Prolonged Sitting versus Low Back Pain

August 28, 2013 by Dr Trent Peng

For those of you that have not heard, Dr. Peng is attending graduate school (Master of Science in Public Health, specializing in Epidemiology) at the University of Texas Health Science Center, Austin Regional Campus. What is Epidemiology, you wonder? A brief definition of Epidemiology is,

“The study of the distribution and causes of diseases or injuries in a select population”.

Therefore, epidemiological research attempts to find risk factors associated with a disease or injury. As an example, Dr. Peng’s independent study course this summer involved a review of existing scientific literature on the association between prolonged sitting (since so many of the patients that visit PWC work in front of a computer for so many hours) and low back pain. After reviewing several dozens of research articles, the following conclusions are made:

1) Prolonged sitting, or long sitting hours, did not show a consistent association with low back pain by itself.
2) However, the association between prolonged sitting and low back pain is much stronger if some of the other factors (indicated below) are also present:

Static and/or awkward posture (ie. bent over, like the above image)
Driving (or more precisely, whole-body vibration involved with driving, which increases compressive forces on the spinal structures)
Physically handling objects, ie. excessive lifting, pushing, pulling

Based on the above information, some of these factors often occur along with sitting, and some workers are definitely more prone to low back pain than others: for instance, white-collar office workers, and truck drivers. Now that we’ve scientifically identified the risk factors, the advice we give to patients here at PWC make sense:

Avoid sitting too long: once an hour, get up and stretch your arms, shoulders, move your head.
Have an ergonomic person inspect your desk to make sure you are not in a non-neutral position.
Stop and stretch your back if you are driving for long hours.
Make sure the item you are lifting is not excessively heavy, get a partner to help. Don’t be a hero!

Also, if these factors are simply difficult to avoid at the workplace, it’ll be a good idea to come in periodically to make sure your spine is in good shape and muscles not too tight!

To ease low back pain, I also highly recommend improving your sitting posture as described in the Gokhale Method. You can read more about this here.

— Dr. Trent Peng, Pflugerville Wellness Center

Cholesterol and Natural Support for Cardiovascular Health

February 4, 2011 by Dr Trent Peng

Quick, if I ask you, what is the best-selling pharmaceutical drug in the world, what would you guess (hint is in the title)? Yes, the #1 selling drug is Atorvastatin, commonly known as Lipitor. Its sales in 2010 was 11.7 9377 Billion dollars, followed closely by Plavix. It is interesting to note that, on the table listing the top selling drugs, it also mentions what condition it is for. Advair will be used to prevent Asthma, for example. When it comes to our top-selling drug, however, the condition listed is “cholesterol”. What are we really trying to prevent here? Cholesterol is NOT a disease, but fats necessary for cell building, brain development and hormone production.

We need not forget why we are concerned about cholesterol. Cholesterol was indicated in atherosclerotic plaque, essentially fatty deposits on the blood vessel walls, causing coronary heart disease (CHD), the top cause of death in the US. Decades ago, cholesterol was the sole cause of atherosclerosis. With time and further research, however, different fractions of cholesterol like LDL and HDL were discovered. LDL and HDL are transport vehicles for fats (cholesterol, triglyceride), with LDL as having more sticking potential in the arteries, and HDL being capable of transport cholesterol to liver for removal (hence the nickname “bad” and “good” fat, respectively). So, our focus changed from looking at cholesterol level alone to monitoring HDL and LDL.

Recent research goes into even more detail, indicating that watching LDL, HDL, and cholesterol for risk of CHD might not be that accurate. Potential of these fatty particles to stick depend on the amount and type of surface proteins attached to the LDL and HDL (named “apolipoprotein”). For example, apolipoprotein (a) is the surface protein that most likely results in coagulating and causing inflammation on the arteries, and is a predictor of coronary artery disease.

Another interesting recent discovery is that inflammation on the surface of the arteries can be the trigger in atherosclerosis. The integrity of arteries is compromised, and cholesterol is basically used as repair material (to prevent leaks). Recent research on Lipitor states that it prevents CAD not because of its cholesterol lowering power, but its effectiveness in reducing arterial inflammation. Essentially, people are admitting or finding that it is not an issue of just cholesterol.

So, equipped with all this information, are there any nutritional considerations that can aid in improving our cardiovascular health?

(Disclaimer: the following suggestions are not to treat any diseases, but general reference material aimed to improve health. Please always consult your physician and do not use the recommendations below to replace your medications).

• Vitamin C: if there are no weakened vessels in the heart, plaques will not need to form. Vitamin C was found a century ago exactly for this purpose: to stop scurvy, bleeding from weakened vessels. Collagen is the tissue cement that strengthens vessels, and Vitamin C is the necessary material to build collagen. Daily vitamin C intake can be guard against arterial inflammation and plaque buildup.
• Dietary fiber: studies have found two things about dietary fiber: 1) fiber can decrease the number of LDL (“bad fat”); and 2) fiber in some studies actually outperforms statin drugs (ie. Lipitor) in reducing LDL. Good sources of fiber include psyllium, oats and flax.
• Niacin – part of the Vitamin B family, it is found to reduce the surface proteins (apolipoprotein a mentioned above) that stick to arteries, and increase the level of apoliprotein A-1, another surface protein strictly found on HDLs (“good” fats), thus increasing the level of HDLs.
• Dietary Considerations: drug ads always say “when diet and exercise are not enough”. Actually, it should say “when diet and exercise are not adequate”. We should consider a low-fat, low glycemic-index lifestyle to adequately manage blood lipid levels. Low-fat lifestyle does not mean hating all fats, but rather limiting the man-made trans-fats that plaque our arteries and produced solely for the manufacturer’s profits. Also, a low glycemic diet promotes proper blood sugar balance, reducing storage of excessive blood sugars into triglycerides (a topic we talked about in last month’s issue).
• Omega-3 fats: we need not only to reduce the intake of bat fats (transfats), but also increase the amount of good Omega-3 fats, typically found in fish oils and flax seed oil. Omega-3 fats help produce anti-inflammatory proteins in the body, and are known to increase the level of HDLs.

There are many more beneficial nutrients to consider, but I’ll stop due to article size. Also note that since cholesterol is removed by the liver, a good liver detox program can assist in maintaining healthy blood lipid levels, a topic we will cover later.

Our Precious Blood- What To Do For Anemia

April 29, 2010 by Dr Trent Peng

drop-globe-man 1 John 1:7b “…and the blood of Jesus His Son cleanses us from every sin.”

When I think back to my past involvement with non-profit organizations, there were many. I was a member of the medical crew for the Susan Komen Foundation 3-day walk; worked as a volunteer with Kiwanis international, and of course, serving in our church. What I had the most involvement with, however, were the blood banks. Back in Chiropractic school in Chicago, I was president of the academic fraternity, delta delta pi, and I organized a couple school-wide blood donations with the local blood center. After arriving in Texas, I organized another blood donation event with the local Scott & White hospital, and many bags of precious blood were collected. It is a wonderful feeling to know that my efforts will be helpful to someone’s health or even be life saving.

While it is obvious that the blood of Jesus is the most precious and effective, cleansing us from every sin, it is also undeniable that the blood in us is essential. Without a healthy circulation and transport of vital oxygen and nutrients, and removal of wastes, we die!

There are many benefits of blood donation. Reduced red blood cells after donation stimulate the bone marrow to produce new blood cells. Therefore, you will be getting fresh, new blood of better quality. You also get screened for diseases such as HIV and Hepatitis, and your hemoglobin level will be checked for anemia. Of course, helping others is mood enhancing and can add years to your life. There are free cookies and orange juice too, but we shouldn’t talk about that in a nutrition column.

A great topic for this month, since we are talking about blood, is anemia. Anemia is characterized by insufficient red blood cells (quantity), unhealthy red blood cells (quality), or both. There are many types of anemia, from iron-deficiency anemia (iron is an essential part of hemoglobin, the oxygen-carrying molecule in red blood cells), megaloblastic anemia (change in blood cell size due to lack of Vitamin B12), pernicious anemia (the stomach cannot effectively absorb B12), anemia due to secondary factors (ulcer, menses, pregnancy, hypothyroidism), and hereditary anemia (red blood cells are malformed and dysfunctional, ie. Thalassemia, sickle cell anemia). A simple blood test can often differentiate the different types of anemia.

In terms of iron-deficient anemia, the most common type, an iron supplement is usually recommended. I would caution about this simplistic approach. The best iron supplement, once again, comes from your food. Iron in food rarely exists by itself. In fact, iron is usually paired with copper, and long-term intake of iron by itself can cause imbalance in copper, which serve many functions, including red blood cell production and assisting iron absorption! Therefore, the best strategy is to consume mineral-rich foods, such as dark leafy greens, and taking multi-mineral supplements that include iron and copper.

Another very beneficial nutritional support for people with low red blood cell count is sesame seed oil. Sesame seed oil can stimulate bone marrow activity, inducing more blood cell production. Since bone marrow produces all three types of blood cells (red, white, and platelet), sesame seed oil serves as an immune booster as well.

Finally, I want to mention Chlorophyll. Chlorophyll is the energy producing part for the plant (photosynthesis), and also what makes the plant green. It can also be considered as the “blood” of plants, because its molecular structure is very similar to hemoglobin. Taking this blood of plants helps improve the quality of our own blood. Also, as a bonus, chlorophyll is effective in repairing and improving the gut lining.

Hope these tips can help in your quest to protect and improve your own precious blood. And if you don’t have anemia, please don’t wait and call the local blood center today.

Six Tips to Eliminate Sugar Cravings

March 31, 2010 by Dr Trent Peng

poshloli According to 2007 statistics from the National Diabetes Information Clearinghouse, there are currently 23.7 million of Americans afflicted with diabetes, which accounted for 7.8% of the population. To say that we are a sugar craving nation is an understatement. Of course, we did not catch the “diabetes virus” overnight. Long-term sugar and starch abuse results in insulin resistance, which increases blood sugar levels, and diabetes is just the final destination. That is the topic for another article, however.

In my clinical experience in guiding patients to weight loss and improved dietary habit, we often encounter the problem of “Doc, I keep dreaming about chocolate cake!” The basic principle to stop sugar cravings is to prevent rapidly spikes in blood sugar. When a massive amount of sugar enters into the bloodstream (after eating a Twinkie), the pancreas scrambles to send out large amounts of insulin trying to maintain blood sugar balance. This surge of insulin brings sugar rapidly into the cells, causing a dramatic drop in blood sugar. The brain senses this deficiency in blood sugar and sends out emergency signals, urging the body to hunt for food, and the most desirable food during that time is simple sugar, since it can be rapidly absorbed and enter the bloodstream. The vicious cycle continues – consumption of sugar causes sugar craving, which causes overconsumption of sugar, and more sugar craving. So, how do we break this vicious cycle?

There are several strategies that aim to balance blood sugar and decrease sugar craving, as described below:

1) Substitution – yes, we need to eventually quit eating so much sugar. To satisfy cravings in the initial phase of a diet modification, however, I would often recommend Stevia, a plant with very sweet leaves. The trick is, these leaves contain plant sugar that cannot, and will not be absorbed by human body. Therefore, eating it will not affect your blood sugar. What a perfect cheat in nature! Side note: a small amount is sufficient; putting too much will create a bitter taste.

2) Gymnema Sylverstre – this is an herb based in India, called “sugar destroyer” by locals. One research study involved chewing the leaves of Gymnema, and eating sweets afterwards.Amazingly, the subjects could not taste the sweetness, and even had an aversion to sweets.Later studies also demonstrated the potential of Gymnema in balancing blood sugar, thus minimizing cravings. This is my Ace and patient-favorite in craving control.

3) Chromium and Zinc – chromium is a mineral touted as one of the most essential elements of glucose tolerance factor, a complex that maintains the shape of insulin molecules, enabling insulin to effectively transport blood glucose. Zinc is a versatile mineral with many roles in the body. Its role in sugar metabolism is increasing the sensitivity/ response of insulin to blood sugar, making transport of blood sugar more efficient.

4) Vitamin B Complex – To effectively metabolize sugar to be used as energy, vitamin B complex plays an important role in the metabolic pathways breaking down sugar into energy. With the excess sugar intake in our modern society, Vitamin B can deplete quickly, and supplementing with Vitamin B complex can be helpful in sugar metabolism.

5) Gradualism – Be aware of your sugar intake by taking a diet diary, and make goals to reduce or replace sugar. For example, if you find out that you drink 4 cans of soda this week, make a goal to reduce that to 3 cans next week. Trying to quit cold turkey won’t work.

6) Beware of foods other than sugar that raise blood sugar too quickly – Carbohydrates, like pasta, bread, and white potato, can cause blood sugar spikes as well, triggering sugar cravings. Choosing foods that contain a lower glycemic index (a number assigned to each food based on the speed of the food being converted to blood sugar, compared to sugar or white bread, which is assigned with the number 100. The higher the number, the more easily it causes blood sugar spikes) is critical. If the majority of our diets contain foods with low glycemic index, such as vegetables, sugar cravings will disappear. The glycemic index chart can be found on the internet. Or, shoot me an e-mail and I will send you one.

Just by implementing some or most of the strategies indicated here, you are almost guaranteed a safe and effective path to eliminating sugar cravings and creating a healthier you! I wish you success.

Secrets to Enhancing Bone Health- Part 4 of 4

February 23, 2010 by Dr Trent Peng

bones Ok, now let’s collect all the necessary ingredients to “make a cake” (bad analogy):

1) A good calcium source: Calcium lactate, calcium citrate, calcium citrate malate
2) Vitamin D in the form of:

Cod Liver oil, or
Sunlight, or
parathyroid gland PMG extract. (Parathyroid glands are two little glands beside the thyroid which is responsible in secreting parathyroid hormone, the hormone that regulates calcium absorption. Its role is similar to vitamin D).

3) Essential Fatty Acids to ensure that calcium is delivered to bones – a good combination will be:

Fish oil
Flax seed oil
Black currant seed oil for a good mix of Omega 3 and 6.

4) Sources of Magnesium – dark leafy greens (chlorophyll, the plant chemical responsible for the green color of the plants, contains magnesium at its center), whole grains, nuts and seeds. Or, consider magensium supplements.

5) Sources of Phosphorus – meats and poultry, eggs, seafood, dairy, nuts and seeds, etc.

6) Proper acid environment – Betaine HCL or Apple cider vinegar.

—————–
What I typically recommend to patients (Standard Process whole-food supplements):

1) Calcifood wafers or powder (which contains raw bone concentrate, as discussed in part 1)
2) Cal-Ma Plus (Calcium & Magnesium in the proper ratio plus Parathyroid glandular PMG extract, which acts like Vitamin D).
3) Cataplex F (contains all essential fatty acids)
4) Zypan (Betaine HCL which ensures proper digestion and acidic gut environment); or 1 tbsp Apple Cider Vinegar with meals.

Of course, bone density should be checked annually to find progress. In some patients a blood mineral test might be necessary to check for the ratio between Calcium, Magnesium, and Phosphorus.

That concludes the discussion on Bone health. If you have questions feel free to contact me (comments, facebook, e-mail).

Welcome To Health!

December 8, 2009 by Dr Trent Peng

This is a blog website dedicated to like-minded individuals, whose goal is to achieve health and vitality naturally, so life is full of abundance and joy. We understand that health is a process, a continuum, and through wholesome, healthy eating, and a balanced lifestyle, human potential can be best realized. To help achieve that goal, this site will regularly present:

1) Up-to-date Health News and Tips
2) Information on Nutrition, Nutrients & Herbs
3) Information on Healthy Lifestyle Practices, Posture, Exercise, and anything that promotes better health

Best wishes for Optimal Living and Abundant Health!

Sincerely,

Dr. Trent Peng, DC