Allegheny Health & Physical Medicine

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The Ultimate Guide to Nutrition

Get health and fitness tips at Greatist.com

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So, What’s A Headache Anyway?

Headaches, most of us have experienced them from time to time, however the headache is a phenomenon that is misunderstood by most people.

A headache is not a normal event. There are no “normal headaches”, or regular headaches. Simply put, a headache is a sign or symptom that “something” is not working as it should.

Several years ago anatomists discovered that muscles in the upper neck connect to the covering of the brain called the dura-mata. Muscles in the upper neck often get tight or go into spasm when the spine misaligns. When this happens the dura-mata distorts and puts pressure on the brain and the blood vessels going to the brain.

These mechanical imbalances not only cause headaches, but also anxiety, dizziness, vertigo, and sinus drainage issues. Many people complain of being unable to focus or feel scattered when this type of pressure was present on the tissues in the upper neck.

More recently Duke School of Medicine conducted a study that showed that misalignments of the cervical vertebrae alter blood flow into the head by compressing the arteries supplying the brain.

When the neck is the cause of the headache it is deemed a cervicogenic headache. This is not a rare event. In fact the worlds leading neuroscientist, Nikoli Bogduk M.D, PH.D, estimated that 80% of headaches are actually caused by the neck.

Medicine has not been quick to respond to this compelling evidence. This mechanical link has been ignored due to medicines inability to treat it. Instead medicine chooses to address aberrant blood flow with medications, rather than addressing the mechanical problems that started the symptoms to begin with.

Migraine headache patients are often put on powerful medications to control blood flow to the brain, and these chemical messengers flood the vessels of the body attempt to restore “normal” blood flow. In treating migraine patients it is not unusual to find that the taking blood pressure medications, beta-blockers, calcium channel blockers and a variety of specialized drugs for headaches like Imitrex. These patients almost never get better, and have to rely on the medications due to rebound headaches.

Rebound headache is a term used to describe a headache that returns once the drug to treat it is cleared out of the system.. These rebound headaches are treated by giving the medication that caused the rebound. It’s a vicious cycle and the problem is never adequately addressed.

This method is obviously seriously flawed and I relate the theory of headache management in medicine to a roommate of mine in college who decided he could avoid hangovers by staying drunk indefinitely.

This sounds amusing but this mentality is the same as one that dictates administering medications that suppresses symptoms but then initiate a rebound, requiring it to be taken to again and again to stop the ensuing rebound headache. Unfortunately this treatment I have described is the standard of care in headache management.

This comes from not addressing the primary problem, and dealing only with the symptoms. The problem, as the researchers have shown, is the cervical vertebra misalignment interfering with blood flow to the brain. This mechanical problem can never be fixed with medication.

I make it a point during my history with my patients to find out if they have had trauma to the cervical spine and then carefully evaluate the neck with specific tests to target problems. A thorough X-ray analysis helps to uncover spinal misalignments and then specific treatments called adjustments are delivered restore the vertebra to the proper position. This alleviates the abnormal blood flow and often corrects the headache at the source.

Treating the cause of the headache, and not merely covering symptoms with medications, gives the patient a chance for complete recovery without the unwanted side affects of medication.

Many patients have experienced resolution of their headaches without re-occurrence after having the underlying cause corrected. That is something for you to think about when you or someone you know has a headache.

Yours in health,

Anthony Talorico DC

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13 Hot Weather Workout Tips

working out in the heat

You waited all year for summer to arrive, dreaming of all the activities you could do if only the weather was nice. But now that warm weather has arrived, the extreme heat and humidity can make it difficult to spend any time outdoors—let alone exercise. While exercising in the heat is generally safe for most people, taking a few extra precautions will help you stay cool and prevent problems associated with the heat.

Danger Signs to Watch For
Normally, your body cools off as sweat evaporates from your skin. But when heat and humidity rise, that sweat can’t evaporate as quickly. The combination of hot weather, high body temperature and exercise can be dangerous and even deadly.

Heat exhaustion can occur when your body gets too hot, resulting in physical symptoms like weakness, muscle cramps, dehydration, dizziness, confusion, rapid heart rate and headache. Staying hydrated and getting out of the heat can help prevent and treat heat exhaustion. If left untreated, heat illness can worsen, causing symptoms like confusion, unconsciousness, vomiting, troubling breathing, and skin that feels hot and dry (a sign that the body isn’t sweating). These are signs of heat stroke, which is deadly and requires immediate medical attention.

But you don’t have to give up exercise just because it’s hot outside. These 13 tips will help you beat the heat.

1. Get your doctor’s okay. If you are new to fitness or taking any medications, check with your health care professional before exercising in the heat. Newcomers to exercise will be more sensitive to the heat, and some medications can impair your body’s ability to regulate temperature.

2. Wear “wicking” fabrics. While cotton is comfortable, it doesn’t wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise.

3. Protect your skin. Apply sunscreen with SPF 15 (or higher) to prevent sunburn—even on cloudy days. Use an oil-free formula that won’t interfere with your body’s ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes. Clothing with tight weaves, sunglasses, and a lightweight hat with a brim can also help block the sun’s harmful rays.

4. Drink often. Hydrate your body before, during and after your workout by carrying cold water and drinking it often. Switch to a sports drink with electrolytes if you will be exercising for more than an hour.

5. Perfect your timing. Sun, humidity and pollution levels are most intense during the day, so you’re at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.).

6. Check air quality. Before you head outside, get current reports online or on your local radio station. Lower your exertion (intensity) level during physical activity on days with extreme heat and high smog. This dangerous weather warrants easy walking, relaxed cycling or light gardening instead of vigorous exercise.

7. Acclimate to the heat. Even the fittest people can have trouble exercising when it’s hot and humid. Start by exercising in the heat for only a few minutes each day and gradually increase the amount of time you can tolerate outdoors.

8. Seek shade. Parks, trails and other tree-lined areas can help you stay cooler than direct sunlight.

9. Monitor your heart rate. If your intensity level rises above your target range, slow down or stop to avoid further stress.

10. Listen to your body. If you notice any symptoms of heat illness (see “Danger Signs to Watch For” above), stop your workout. It’s not a good idea to “push yourself” in extreme heat. If you feel bad, use common sense and discontinue your workout.

11. Know when to stay inside. If temperatures climb above 90 degrees Fahrenheit, take your exercise in an air-conditioned environment, such as the gym or shopping mall.

12. Avoid extreme temperate changes. Don’t go from blistering outdoor heat to a shockingly cold air-conditioned building. Try to cool yourself down gradually before exposing your body to cooler temperatures.

13. Take a dip. Water exercise is a great alternative in hot weather. Water keeps your body cool and reduces how difficult you perceive your workout to be. Be sure to drink plenty of water even while swimming to ensure that you are properly hydrated.

Hot weather isn’t the time to take risks. Even healthy people should take it easy in extremely high temperatures and everyone should understand how to exercise safely and effectively at the height of the season. Summer brings many fun and exhilarating opportunities to get outside, so enjoy yourself!

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Covington Family Wellness: Now THAT'S Crazy! Do YOU really think 69 vaccines with toxic ingredients is good for YOU?

covingtonchiropractor:

Craziness: 69 doses of 16 vaccines by age 18

According to government recommendations, starting the day of their birth until they reach age 18, American children are supposed to have 69 doses of 16 different vaccines. If they don’t, they can be barred from school, thrown out of insurance…

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Take A Chill Pill - Naturally

Whether it’s a rocky relationship, pressure at work or any other stressor that’s got you on edge, Mother Nature offers all sorts of cures to help you unwind. From a piece of chocolate, which can decrease stress hormones, to the scent of lavender, which can soothe your sleep-deprived body, here are 10 organic remedies for relaxation.

Lavender
Does your fast-paced job leave you tossing and turning at night? Try lavender aromatherapy to help your mind turn off. Recognized for aiding stress-related sleep disorders, lavender, which is native to the Mediterranean basin, has been shown to treat mild insomnia. Made from the dried flowers and essential oils of the plant, lavender products are available in many forms, including potpourri, body lotions, teas and candles. Photo: Thinkstock

Sweet Potatoes
Next time you’re overcome with the urge to eat away your anxiety, keep this in mind: Sweet potatoes work as a powerful stress-busting food because of their sweet flavor and high concentration of carbohydrates—two common stress-related cravings. To boot, sweet potatoes are high in fiber, which helps you digest food in a slow and steady manner, keeping you physically—and emotionally—satisfied longer, according to Keri Gans, RD, author of The Small Change Diet (available spring 2011). Photo: iStockphoto

Chamomile
Some nights, it’s our minds we can’t turn off; other nights, it’s our bodies. When it’s the latter, chamomile can help. According to research from Memorial Sloan-Kettering Cancer Center, the herb, native to Europe and Asia and most commonly consumed as tea, has been shown in animal studies to suppress muscle spasms, effectively calming the body. Note: Pregnant women and those who are allergic to hay or ragweed should consult their physician before using chamomile. Photo: iStockphoto

Dark Chocolate
Chocolate lovers, rejoice! Here’s yet another excuse to eat the beloved treat on a regular basis (as if you even needed a reason). A recent study published in the Journal of Proteome Research found that eating just 1.4 oz of dark chocolate can lower the stress hormones cortisol and catecholamines in the body, which helps reduce anxiety. Plus, the pure joy of eating your favorite treat triggers the release of endorphins in your brain, which offers an immediate happiness boost, according to Gans. That’s two hormone helpers in one sweet treat! Photo: Thinkstock

St. John’s Wort
We’ll go ahead and dub St. John’s wort, a perennial herb that grows wild around the world, the unofficial breakup remedy, as it’s prized for treating mild and temporary depression, according to Mark Blumenthal, founder of the American Botanical Council. It’s most often consumed either as tea or as an herbal supplement, and studies have found it significantly improves mood and increases interest in activities in mildly depressed patients. To this day, however, it is not accepted as a treatment for major depression. Because of possible negative interactions with food and medications, just be sure to talk to your doctor before using. Photo: Thinkstock

Milk
You’ve heard that people get sleepy after a big turkey dinner because of tryptophan, a drowse-inducing amino acid that can be found in milk as well. But the jury is still out on the veracity of this theory. “Warm milk may help you sleep, but it’s not because it contains tryptophan,” says Gans. In fact, research suggests that tryptophan only affects one phase of sleeping—the falling-asleep part—but doesn’t encourage, and may even discourage, deep REM sleep. But don’t pour your carton down the drain just yet. If it works for you, use it. “People who claim they can fall asleep more quickly after consuming milk are likely associating it with calming childhood memories,” Gans says. Photo: Thinkstock

Passionflower
Is a pending date or deadline leaving you a little on edge? Reach for passionflower, a creeping vine native to the southern United States. The British Herbal Compendium recognizes its use to treat nervous stress and anxiety, and you can find it in teas that promise to calm you, as well as in the form of an herbal supplement. According to Blumenthal, passionflower was actually an approved over-the-counter sedative and sleep aid until 1978. Photo: iStockphoto

Peanut Butter
Feeling irritable or unfocused from lack of sleep? According to Gans, both are signs your body needs fuel, and eating peanut butter might help. “Peanuts are high in vitamin B6, which helps regulate blood sugar and stabilize mood,” says Gans. Choose natural peanut butter to avoid excess sugar, which could negate the positive effects of the B6, and spread it on a hard-to-break-down carbohydrate, like whole-wheat toast, to stay satisfied longer. Photo: Shutterstock

Valerian Root
With the help of valerian, cultivated in Europe, Japan and the United States, people have been resting easier for ages. Going at least as far back as ancient Greece—valerian’s first use was documented by Hippocrates—the herb has been empirically recognized as having a sedative-like effect on humans, although the ingredients responsible for this effect remain unknown. Often used in a medicinal tea infusion and tincture, it can be found in approximately 60 different forms, including tablets, juices, tea and drops. Just be sure to talk to a doctor before using, in case of possible negative reactions with food or medications. Photo: iStockphoto

Whole Grains
Need a happiness boost? Try snacking on a healthy portion of complex carbohydrates, thought to trigger the release of serotonin, a neurotransmitter known as the “feel-good hormone,” which can help you feel calm, relaxed and happy all at once, says Gans. The ideal carbs include whole grains and cereals (whole-grain breads, oats, quinoa and brown rice) as well as legumes (peas, beans and lentils). Photo: Shutterstock

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drjayweber:

Eat Healthily - Your Kids Are Watching
ScienceDaily (May 30, 2012) — If lower-income mothers want kids with healthy diets, it’s best to adopt healthy eating habits themselves and encourage their children to eat good foods rather than use force, rewards or punishments, says a Michigan State University study.
The study, which appears in a recent issue of the American Journal of Clinical Nutrition, is one of a few that focuses on the eating habits of low-income families. The results demonstrate that the mothers who led by example and persuaded, rather than ordered, their kids to eat their vegetables had kids with healthier diets, said Sharon Hoerr, MSU professor of food science and human nutrition.
“Mothers should stop forcing or restricting their kids’ eating,” she said. “They’d be better off providing a healthy food environment, adopting balanced eating habits themselves and covertly controlling their children’s diet quality by not bringing less healthy foods into the house.” Read More
Dr. Jay’s Note: No matter what your income bracket is, it is important that our parenting skills revolve around setting a good example. If you want your kids to develop healthy eating habits, make sure your food intake is high quality.

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What you didn’t know about sunscreen

As the summer sun warms and waxes, protecting your skin from sunburn and UV damage should be a hot priority. While slathering your skin with the nearest SPF may seem like a keen idea, many sunscreens are loaded with some seriously questionable ingredients that can induce adverse effects on your skin and body, such as allergic reactions, hormone disruption, and premature aging. Of course, not all SPF products are harmful, nor are they all created equal. There are two categories:

Physical sunscreen, or sunblock, contains natural minerals such as titanium dioxide and zinc oxide that cover the surface of skin to physically block or reflect broad spectrum of the sun’s UVA and UVB rays. Unless you’re using high-end physical SPF products, sunblock can be thick and messy to apply, sometimes leaving a white sheen and residue that can clog pores and require scrubbing and rubbing to remove.

Chemical sunscreen, on the other hand, contains synthetic ingredients such as oxybenzone and octinoxate, which are absorbed into the skin to filter and absorb UV rays, effectively protecting deeper layers of skin. Because it is absorbed, chemical sunscreen can lead to skin irritation and other adverse reactions. Plus, the ingredients can generate cell-damaging free radicals when exposed to the sun.

To reap the benefits of sunscreen and sidestep the potential side effects, avoid these dubious ingredients before slathering up this summer:

6 SCARY SUNSCREEN INGREDIENTS

Oxybenzone
This penetration enhancer (i.e., chemical that helps other chemicals penetrate the skin) undergoes a chemical reaction when exposed to UV rays. When oxybenzone is absorbed by your skin, it can cause an eczema-like allergic reaction that can spread beyond the exposed area and last long after you’re out of the sun. Experts also suspect that oxybenzone disrupts hormones (i.e., mimics, blocks, and alters hormone levels) which can throw off your endocrine system. According to the Centers for Disease Control and Prevention (CDC), 97 percent of Americans have this chemical circulating in our bodies, as it can accumulate more quickly than our bodies can get rid of it.

Octinoxate
One of the most common ingredients found in sunscreens with SPF, octinoxate is readily absorbed by our skin and helps other ingredients to be absorbed more readily. While allergic reactions from octinoxate aren’t common, hormone disruption is: the chemical’s effects on estrogen can be harmful for humans and wildlife, too, should they come into contact with the chemical once it gets into water. Though SPF products are designed to protect skin from sun-induced aging, octinoxate may actually be a culprit for premature aging, as it produces menacing free radicals that can damage skin and cells.

Retinyl Palmitate (Vitamin A Palmitate)

Just like the vitamin A we eat, retinyl palmitate is an antioxidant. As an ingredient in sunscreen, it’s function is to improve the product’s performance against the aging effects of UV exposure, However, certain forms of vitamin A found in sun protection products-namely retinyl palmitate, a combination of retinol (vitamin A) and palmitic acid, an ingredient found in tropical plants such as palm and coconut-can be cause for concern. When exposed to the sun’s UV rays, retinol compounds break down and produce destructive free radicals that are toxic to cells, damage DNA, and may lead to cancer. In fact, FDA studies have shown that retinyl palimitate may speed the development of malignant cells and skin tumors when applied to skin before sun exposure, so steer clear of skin sun products that harbor the stuff.

Homosalate
This UV-absorbing sunscreen ingredient helps sunscreen to penetrate your skin. Once the ingredient has been absorbed, homosalate accumulates in our bodies faster than we can get rid of it, becomes toxic and disrupts our hormones.

Octocrylene
When this chemical is exposed to UV light, it absorbs the rays and produces oxygen radicals that can damage cells and cause mutations. It is readily absorbed by your skin and may accumulate within your body in measurable amounts. Plus, it can be toxic to the environment.

Paraben Preservatives
Associated with both acute and chronic side effects, parabens (butyl-, ethyl-, methyl-, and propyl-) can induce allergic reactions, hormone disruption, developmental and reproductive toxicity. While butylparaben was reported to be non-carcinogenic in rats and mice, but it has been previously suspected that parabens and other chemicals in underarm cosmetics may contribute to the rising incidence of breast cancer.

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Outsmart Stress Traps

Tempted to dig into a bag of chips?

Try this instead… Grab a handful of almonds.
The omega-3s in nuts may help keep stress hormones such as cortisol in check, says Bernadette Latson, R.D., a nutritionist in Dallas. Other key angst-nulling noshes: oatmeal (it boosts the calming brain chemical serotonin) and oranges (the vitamin C counters stress hormones).

Tempted to swig an energy drink?

Try this instead… Take a nap.
You can’t beat stress without shut-eye. A 20-minute siesta is enough to trigger the hormones needed to balance excess cortisol.

Tempted to bitch out a coworker?

Try this instead… Pop a multi.
That irritation and impatience may be the result of depleted stores of calcium, copper, and zinc that come with stress. Down a multivitamin to raise those levels and mellow out, says Pamela W. Smith, M.D.

Tempted to curl up on the sofa?

Try this instead… Go out with a friend.
A study in Behavioral Neuroscience found that simply being around other people may quash stress.

Tempted to reach for the remote?

Try this instead… Spend 15 minutes in silence.
This helps because “the brain doesn’t have to filter out stressful sounds,” says acupuncturist Kristen Burris.

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Wellness and Fitness: Lumbar Pain Therapy Or Perhaps Lumbar Pain Prevention

wellnessandfitness:

Just about the most common soreness situation felt by people is back pain. Consequently, those people who are struggling with lower back pain continue to look for the top back pain treatment. Whenever a particular person encounters lower back pain, the actual motion is restricted and daily…

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Cholesterol Is Made By All Your Cells

Why would all your cells make this terrible, unhealthy, disease-causing chemical? Because cholesterol is not a terrible, unhealthy, disease-causing chemical - it is essential for life and health and without it you would die. Cholesterol acts as an anti-inflammatory and helps your muscles, heart, organs and nerves to function properly.

That is why statin drugs that artificially lower your cholesterol (Lipitor®, Crestor®, Vytorin® and Zocor®) are known to cause muscle pain, memory loss and diabetes. (6)

As if that weren’t bad enough, the Food and Drug Administration (FDA) has recently added cognitive brain dysfunction, brain damage, memory loss and mental confusion to the adverse effects from the use of these drugs.

Statins cause heart disease

It is an especially ironic finding that people take statin drugs for heart health and yet statins have been shown to be linked to heart disease, especially sudden heart failure. That’s because statins interfere with the creation of Coenzyme Q10 (CoQ10), an important chemical that is needed for your heart, skeletal muscle and brain. (7)

Cholesterol fights inflammation

Cholesterol functions like a fireman - it fights inflammation. If you have very high cholesterol it means there’s inflammation in your body and your body is responding with cholesterol to keep you healthy and combat the inflammation. The inflammation may be due to a poor diet, toxins, dental infections, emotional stress and, of course, subluxations.

For your cholesterol levels

For good brain function, memory, healthy blood vessels and protection against Alzheimer’s disease, stroke, heart disease and cancer you need lots of good fats and cholesterol from organic butter, cream, eggs, meats, coconut oil and olive oil. Especially avoid margarine and unhealthy oils such as canola, corn, safflower and cottonseed oil.

Cholesterol is necessary for life and health. Do not try to artificially lower your cholesterol - it can cause severe health problems. It’s better to get to the cause of inflammation rather than deal with its effects.

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Stress Busting Foods

Beat Stress: Emotional Eating Isn’t Always Bad

Eat healthy foods when you’re stressed out. These nine foods will help keep you calm

Photography By Plamen Petkov

Forget everything you’ve heard about stress-eating being a bad thing. If you put the right foods in your pie hole (i.e., not pie), noshing when your nerves are jangling can actually calm you down. And that’s great news, because the last thing you need ismore stress, which over time can increase your risk of high blood pressure, heart disease, and obesity — and the odds that you’ll go ballistic on Mom when she asks, for the third time, what your unemployed fiancé does for a living. The following listed below are the best foods to soothe stress and can counteract the damage that chronic pressure does to your bod. Stock up on the lot of them so that when the tension rises you can beat stress instead of freaking out.

Almonds, Pistachios & Walnuts

When all hell breaks loose, reach for a handful of almonds. They’re bursting with vitamin E, an antioxidant that bolsters the immune system.Almonds also contain B vitamins, which may help your body hold up during seriously unpleasant events (like getting a year’s membership to Match.com as a present). About a quarter cup every day is all you need. Another easy way to get a fix is to switch from traditional PB to almond butter on high-tension days. (We like All Natural Barney Butter Almond Butter, $7, barneybutter.com.)

Sick of almonds? Shell pistachios or crack walnuts. Both will help keep your heart from racing when things heat up. “We experience immediate cardiovascular responses to stress because of the ‘fight or flight’ response,” says Sheila G. West, M.D., associate professor of biobehavioral health at Penn State. When stress strikes, the hormone adrenaline raises blood pressure to boost energy — so you’re prepared to run like hell if you need to. But because we seldom need to fight or flee (dodging your annoying aunt doesn’t count), it’s better to blunt the strain on your heart. A 2007 Penn State study led by Dr. West found that eating one and a half ounces (about a handful) of pistachios a day lowers blood pressure so your heart doesn’t have to work overtime. Walnuts have also been found to lower blood pressure, both at rest and under stress, West says. Add about an ounce to salads, cereal, or oatmeal.

Avocados

The next time stress has you hankering for a high-fat, creamy treat, skip the ice cream and try some homemade guacamole — the thick, rich texture can satisfy your craving and reduce those frantic feelings. Plus, the green wonders’ double whammy of monounsaturated fat and potassium can lower blood pressure. (For a healthy recipe favorites in under 20 minutes, check out the WH Recipes homepage.) One of the best ways to reduce high blood pressure, according to the National Heart, Lung, and Blood Institute, is to get enough potassium — and just half an avocado offers 487 milligrams, more than you’ll get from a medium-size banana. To whip up your own avocado salad dressing, puree a medium avocado with 2 tablespoons of lemon juice and a dash of cayenne.

Skim Milk

Science backs up the old warm-milk remedy for insomnia and restlessness. Turns out calcium can reduce muscle spasms and soothe tension, says Mary Dallman, Ph.D., professor of physiology at the University of California, San Francisco. A glass of moo juice (preferably skim or 1 percent) may also reduce stressful PMS symptoms such as mood swings, anxiety, and irritability. According to a 2005 study from the Archives of Internal Medicine, women who drank four or more servings of low-fat or skim milk per day had a 46 percent lower risk of pre-period misery than women who had no more than one serving per week.

Oatmeal

Carbohydrates make the brain produce more serotonin, the same relaxing brain chemical released when you eat dark chocolate. The more slowly your body absorbs carbs, the more steadily serotonin flows, according to Judith Wurtman, Ph.D., a former MIT research scientist and co-author of The Serotonin Power Diet. The result: a less-likely-to-snap you. Because thick, hearty oatmeal is high in fiber, few things take longer for your stomach to digest, says Elizabeth Somer, M.A., R.D., author of Food & Mood. Wurtman also recommends topping it with a swirl of jam for a quicker release of serotonin. When you know it’s going to be a doozy of a day, avoid heavily processed varieties (e.g., the sugary kind that come in packets meant for the microwave), which are digested more quickly, and take the time to make thick-cut old-fashioned oats, like McCann’s Original Steel-Cut Irish Oatmeal ($6 for 28 oz, amazon.com). But if two minutes for breakfast is all you have, you can still do your mood a favor by opting for instant oatmeal over Cocoa Puffs.

Oranges

Fretting over a job interview or presentation at work? Pour yourself a glass of Florida’s famous juice or peel yourself an orange. The magic nutrient here is vitamin C. In a study in Psychopharmacology, German researchers subjected 120 people to a public-speaking task plus a series of math problems. Those who took 3,000 milligrams of vitamin C reported that they felt less stressed, and their blood pressure and levels of cortisol (a stress hormone) returned to normal faster. “Vitamin C is also a well-known immune system booster,” says Amy Jamieson-Petonic, R.D., a spokesperson for the American Dietetic Association. So don’t be bummed that you got a fruit-of-the-month-club gift instead of the video Nano — you’re going to need all those oranges and grapefruits.

Salmon

Stress hormones have an archenemy: omega-3 fatty acids. A 2003 study from Diabetes & Metabolism found that a diet rich in omega-3 fatty acids kept cortisol and adrenaline from geysering. Omega-3 fatty acids also protect against heart disease, according to a 2002 study in the Journal of the American Medical Association. ”Eat a three-ounce serving of fish, especially fatty fish like salmon, mackerel, herring, and light tuna, at least twice a week,” Jamieson-Petonic says. Not a fish eater? For another omega-3 punch, buy foods fortified with DHA (you’ll find this particular fatty acid in eggs, yogurt, milk, and soy products); but don’t go out of your way for products that boast booming levels of ALA, another fatty acid, which may not work as well.

Spinach

Magnesium was made to calm holiday insanity. First, the mineral can help lower your stress levels, keeping your body in a state of relative ease as you kick off yet another round of small talk at the company party. Not getting enough magnesium may trigger migraine headaches and make you feel fatigued. (And almost seven out of 10 of us don’t get enough of the stuff. No wonder we’re cranky.) Just one cup of spinach provides 40 percent of your daily value — so try subbing it for lettuce on sandwiches and salads. (And now you have an excuse to indulge in the spinach dip!)

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How does your neck look? Better yet…how does your neck feel? Let us help you if you are in pain at Allegheny Medical & Wellness Associates

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It’s that time of year again…Allergy Season

CRUSH THE CULPRITS Strapping on a gas mask and inflating the sterilized bubble that will soon be your new abode? Stop, put down the bicycle pump, and take these easy steps first

For nearly 36 million Americans, spring comes with a major buzzkill: allergies. And natural allergies are only getting more severe. Allergies to pollen, ragweed, and other common airborne triggers have doubled in the past 20 years—a 5 percent per decade increase since the 1970s—clogging up even those who’ve always been sniffle-free.

Plus, allergy seasons are longer. “Hay fever is typically caused by trees in the spring, grasses in the summer, and ragweed in the fall,” explains Paul R. Epstein, M.D., associate director of the Center for Health and the Global Environment at Harvard Medical School. But thanks to global warming, our growing seasons are lengthening. “In some states, spring is coming 10 to 14 days earlier than it did 20 years ago,” says Kim Knowlton, Dr.P.H., a senior scientist with the Natural Resources Defense Council’s Health and Environment program. And that trend is likely to continue.

Pollen is growing out of control. In case you’ve erased ninth-grade bio from your brain, here’s a recap: To grow, plants require sunlight, water, warmth, and carbon dioxide. But these days they’re getting way more of those last two than they need. “Ten years ago we thought, OK, more carbon dioxide in the atmosphere means more energy for plants, so they’ll grow better,” Epstein says. Weeds (such as ragweed), however, aren’t merely flourishing; they’re reproducing like jackrabbits. And there’s not just extra pollen circulating around your schnoz—the CO2 overload has also led to a kind of superpollen that’s more allergenic, so that just a teeny amount can get your nose running.

Before you move into the basement, check the forecast. Find your area’s pollen, mold spore, and ozone levels at the sites of the American Academy of Allergy, Asthma and Immunology (aaaai.org/nab/index.cfm) or the public-service organization AirNow (airnow.gov). On days when the Air Quality Index is above 150 (100 if you know you’re allergy- or asthma-prone), stay behind closed doors as much as you can.

Get a grip on your allergies by crushing your culprits first:

Another reason allergies are so rampant? Allergens are invading your body more aggressively. Pollution and smog add ozone and billions of diesel particles to the air, and pollen and pollution are not a good combination. “Pollen grains hitch a ride on these particles, which carry them deeper into your lungs, where they can get lodged inside,” Epstein says.

So keep windows shut on bad air-quality days. If things get stuffy, “consider running an air conditioner with a good filter, which traps allergens from outside air,” says Jeffrey Siegel, Ph.D., associate professor in the department of civil, architectural, and environmental engineering at the University of Texas. “Just change the filter often, and avoid devices that emit ozone, like ion-generating air purifiers.”

Make a costume change when you come inside. That way you won’t trek pollen and dust all over your house after gardening or hiking. On laundry day, wash your grubbiest duds in hot water (140˚F) to kill 100 percent of allergy-causing dust mites and most pollen. (Run regular loads on warm then rinse in cold water twice to kill at least 65 percent of dust mites.)

Don’t forget to slip on some shades, too. Do you spend the spring months looking like an extra in Harold and Kumar’s last adventure? Sunglasses can clear things up by keeping pollen off your lashes and lids.

Last but not least, don’t be so rough on yourself. A 2007 study published in Trends in Immunology found that scrubbing with harsh, abrasive soaps and other products can strip away a layer of protective cells on your skin and actually allow allergens to penetrate.

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We are very excited to announce that Allegheny Health & Rehabilitation Center is now Allegheny Medical & Wellness Associates! A physical medicine and physical rehabilitation practice with an approach to traditional medical treatment that includes Medical Doctors, Chiropractors, Certified Registered Nurse Practitioners, Therapy and Physical Rehabilitation.
In an attempt to build a practice that thrives on a wellness approach to health we have now combined both state-of-the-art medical and chiropractic care in our facilities so you can receive the benefits of both specialties! We have found that combining these two specialties is especially effective in treating musculoskeletal disorders. Our dedicated team of health professionals work together in a non-surgical environment to help you achieve the optimal level of health, decrease your pain and enhance your overall quality of life.
Below you will find some of the services that we now offer:
• Doctors of Chiropractic
• Medical Doctors
• Certified Registered Nurse Practitioners
• Therapy and Physical Rehabilitation
• ALCAT Food Sensitivity Blood Testing
• Vitamin and Nutritional Supplementation
• Weight Loss and Maintenance Programs
• Diagnostic Testing
• Durable Medical Equipment
We are here to help you meet your health and wellness goals with a wide variety of health services delivered by our team of highly trained Doctors and health professionals. We treat you as the individual that you are, and create a program for you that fits your lifestyle and personal goals.
We are very excited to begin our new venture as Allegheny Medical & Wellness Associates, starting with our Brackenridge and Monroeville locations. We will be implementing our new services in our Gibsonia location in the upcoming months. We look forward introducing you to our new medical team including Dr. Joseph Hakas and Donald Graham, CRNP.
Please don’t hesitate to ask any questions you may have about our new team and services!

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Strengthen Your Muscles In Your Sleep

Sipping some milk before turning in for the night may do more than ensure a good night’s sleep.According to new research from the journal Medicine & Science in Sports & Exercise, consuming protein right before you go to bed may help your body better recover from a workout.

For the experiment, 16 participants followed a standardized diet for a full day. At 8:00pm, they completed a resistance-based exercise program followed immediately, at 9:00pm, by a snack containing 20g of protein and 60g of carbs. At 11:30pm, (30 minutes before the pre-determined bedtime) the participants were given one of two beverages; one contained 40 grams of casein protein (found in dairy products) while the other did not.

Researchers then collected blood samples intravenously throughout the night to monitor participants’ protein absorption and balance throughout the body.

Mixed muscle protein synthesis (muscle-construction) rates were roughly 22% higher in those who had the protein-packed beverage. This synthesis is crucial to the growth, repair and maintenance of our muscles, so it’s especially beneficial post-workout.

Try one of these healthy, late-night snack options 30 minutes before bed on days you work out:

1 cup skim milk (86 calories/8 grams protein)
1 cup nonfat cottage cheese (104 calories/15 grams protein)
6 oz non-fat Greek yogurt (100 calories/18 grams protein)
Two hard boiled eggs (150 calories/12 grams protein)
1/2 cup oatmeal with 1-cup skim milk (236 calories/13 grams protein)
2 tablespoons peanut butter (188 calories/8 grams protein)
23 almonds (162 calories/6 grams protein)