Exercise Your Way to Health, Not Disease

Dr. Erica S. Kasprzyk, DC

New Year’s resolutions probably haven’t made it to the top of your to-do list this month.  But I want to put a bug in your ear for next month when you start tackling how you intend to exercise more.

You’ve probably noticed once you get a bit of a routine going, that exercise gets a little easier. Then when you slack off for awhile, you have to get back in the groove all over again.

Part of that has to do with the number of energy-producing units in the cell. When you exercise, you stimulate more mitochondria to be made inside of every cell.

There is DNA in the center of cells for controlling what chemicals and proteins get made. But the mitochondria, which is just a mini working organ inside the cell, has its own DNA. So exercisers get the added benefit of stimulating the mitochondrial DNA to make more copies of itself.

Since the mitochondria are the site for energy production, exercising leads to extra places for energy to be made; you have more places where oxygen is used in that last step to get an energy molecule. That is the same step that produces carbon dioxide.

In every energy transfer of oxygen, however, you get a free radical made. When you exercise regularly, you beef up the cell’s ability to make energy. At the same time, you also beef up the cell’s free radicals. Do you remember that free radicals are the nasty guys that like to go around stealing electrons from the nearest molecule that it can?

Unfortunately, research has shown that free radicals are most likely to steal electrons from that mitochondrial DNA. It’s not protected like cellular DNA is with a covering called the nucleus. Plus, it’s located very close-by and hey, that unstable free radical isn’t going to be very choosy. It is going to swipe from the easiest target.

That’s why super-exercisers are more likely to die early than non- exercisers.

The solution is extra supplementation of anti-oxidants (“anti” = against; oxidants=an oxygen stealer; thus, anti-oxidants get rid of oxidizing agents, or free radicals.) It is especially critical for exercisers to supplement with a host of antioxidants that your body can’t make: Vitamins A, B, C, & E.

It is also necessary to supplement with building blocks for anti-oxidants that your body CAN make: n-acetyl cysteine, selenium & manganese help make glutathione; alpha lipoic acid, coQ10 and L-acetyl carnitine beef up the antioxidants that work near the mitochondria. It’s wild to think that exercising could accelerate you closer to cancer. But that is the indications in the research. More free radicals means more damage to mitochondria. Then the mitochondria are less effective at converting sugar to energy. And a lack of energy, well you already know how that feels at times. Not good. The other parts of the body that are relying on it, like your nerves and brain are especially cranky without it!

That’s why I continue to recommend Nutriwest’s Complete A-G. It provides minerals and ingredients for the mitochondria.

Complete Glutathione provides support for making the antioxidant glutathione. I personally like using the Complete Whey G powder in my morning shakes. It boosts glutathione, too.

If you’re taking Vibe, then you are getting all of the listed ingredients except alpha lipoic acid. Not too shabby from one product!

Major Stress Reducers–Get These in Place BEFORE the Holidays Crash Down on You!

Dr. Erica S. Kasprzyk, DC

Sometimes I take for granted that my patients know what’s going on in my head! Sometimes new things get added to the protocol. And established or maintenance patients or inactive patients may not be aware of the key areas that I recommend for maintaining and improving your health.  Consider this a baseline checklist to use when you are considering how you are going to handle some of those TOP resolutions (get in shape, eat healthier, lose weight!!). The most basic factor you should be aware of is limiting inflammation throughout your body. However!! This does NOT mean to take aspirin or Advil every day. It does mean:

AVOID: REFINED FOODS, RED MEAT The key foods that PROMOTE inflammation: 1) White/refined sugar 2) High Fructose Corn Syrup (HFCS) 3) White Flour 4) Red Meat 5) Trans Fats (Hydrogenated Oils) If you took drastic steps to keep these food items as just a small part of your diet, you will naturally lose weight. You should find that chronic aches and pains will be less severe or frequent, too, as these food items drive the cycle that make PROSTAGLANDIN, the chemical responsible for inflammation.

AVOID: NSAIDS The reason you DON’T want to routinely take anti-inflammatory drugs (NSAIDS), whether prescription or over-the-counter, is because of numerous studies linking increased usage of NSAIDS to the biggie diseases including cancer, heart disease/heart attack, high blood pressure, as well as kidney and liver failure. I have references galore.

AVOID: ANTIBIOTICS: Antibiotics directly turn on the enzyme that cause the last step in making prostaglandin, which directly reduces the immune system! But it also inflames existing pain. So avoid unnecessary antibiotics (like for a viral infection) to keep your inflammatory conditions better in-check.

YOU NEED: EPA & DHA (OMEGA 3’S)  You know it’s coming!! The EPA in Omega 3 fish oils actually HALTS the cycle of inflammation. Taking a regular large dose can help keep your aches and pains minimal (as long as you’re not eating a horrible diet, that is. The worse your diet, the more Omega 3’s you need to overcome it.) I’ve noticed store brands often say something like “1000 mg salmon oil”. However, when I read the label, I find only 200 or 300 mg of EPA & DHA. You need at least 1500 mg a day! The rest of the oil they are advertising ISN’T those crucial ingredients. I will continue to tout Nutriwest’s brand as it contains an essential Omega 6 GLA not usually found in store brands. This Omega 6 helps the skin as well as your insides. And not coconut, palm or any of those oils. Must be black currant seed, evening primrose or borage oil. Those are the Omega 6’s to supplement with.

YOU NEED: COMPLETE GLUTATHIONE The other newest recommendations I’m making are taking glutathione-boosting vitamins, best accomplished with Complete Glutathione or Complete Whey-G by Nutriwest. This will clean up the pollutants in your body so you are less likely to become toxic.

YOU NEED: SOLUBLE MINERALS My other nutritional recommendation is the Vibe liquid minerals. The soil has been depleted of minerals since at least 1936. Even the healthiest diets, even if you only buy organic from Whole Foods, are still deprived of essential minerals. Many people notice a difference in how they feel using this product. I still do.

YOU NEED: THERABAND Posture Exercises—doing these a couple of times a week will give your body needed muscle tone to stay in place between adjustments.

YOU NEED: LIGHT EXERCISE  Patients who have engaged in some form of exercising, even if VERY light and infrequent (1-2x/ week) notice less pain and less exacerbations and less severe when they DO have a problem. I personally have noticed a difference in someone after only one session of using the Theraband at their desk. When I asked her what she had done differently, I was a little shocked that merely ONE day of exercise made a difference.  Granted, exercise won’t FIX the misalignments. However, it will keep the muscles more tone so that they can hold your body in place despite sitting at a desk or driving a bunch. I’m just talking minimal exercise, too! Obviously, more vigorous exercise is great for the heart and circulation, too.

YOU NEED: COMPLETE A-G If you exercise regularly, consider getting the Complete A-G product by Nutriwest. Burning lots of carbon and oxygen stresses the powerhouses of the cells—the mitochondria–because exercise causes more free radicals than when you are sedentary. Complete A-G gives the mitochondria the support they need to overcome the stress of extra exercise.

YOU NEED: VITAMIN B1  I was recommended to take large B1 doses for stress. It actually assists metabolism and nerve function as well. I take 500 mg/day. So the assist with the emotional stress as well as your metabolism must be a good combination to keep the body from craving all of the bad guys: soda, French fries, wine & beer, candy bars and ice cream! You must supplement with Vitamin C and calcium when taking B1, (i.e what’s in Vibe works for me ). I wouldn’t doubt that it could help you make it through the stress of the holidays a little more easily, too. Get B1 at your favorite natural grocery store.  Solaray is my favorite brand—it comes in 100 mg capsules and is easy to swallow.  It’s less than $6 for a bottle at most stores.  If you’re less stressed when December ends, then you’re more likely to tackle those resolutions!

Following all of these things, unfortunately for me, will reduce your need for me. I truly want that for you, though! I want you to be more at cause over your health. And the bonus is a good, basic nutritional regimen that will nourish your body and keep it from craving junk as much.

FLEX ACCOUNTS: Use It (at our office!) or Lose It

ATTN: Do you have a Medical Savings/ Flex Spending Account? 

There’s not much time left to use up your balance! Rather than “losing it” if you don’t use it, consider using your “pent up” savings on something from our office: vitamins, orthotic supports, massage and of course adjustments are all reimburseable expenses.  Need a receipt for past purchases? No problem, we can issue it anytime and mail it to you if necessary.  Will you be needing a statement for your out-of-pocket medical expenses? We can provide that too. Something to keep in mind for you end of the year tax planning.

10 Anti-Cancer Mechanisms in One Pill

Dr. Erica S. Kasprzyk, DC

Part of my mission is to help my patients and my community to get drug-free and remain drug-free.  So I have some VERY important information for you.

There is so much awareness about chronic, incurable diseases like cancer, Parkinson’s and Alzheimers that there are charity runs and bike rides throughout the year for each disease.  These charitable organizations are trying to funnel money to researchers to come up with cures.  Name the disease and you can find a 5K/10K or bike ride that supports it!    I don’t know exactly how monies are distributed from these fundraisers–likely to drug researchers.  If a researcher found a chemical cure for cancer, it would likely be blasted all over CNN and Fox News.

However, lowly nutrients that have been proven over and over to prevent and reverse disease get little mention in the media.  In fact, some junk scientists attempt to debunk nutrients like vitamin C and E as unhealthy.  Insane, isn’t it?  To what end is common sense data about health and nutrition being withheld from the public?  To the end that some corporate giant will lose money.  For instance, if you “pull the string” on aspartame in the food supply, you will find Monsanto sitting right there reaping profits on people unknowingly poisoning their nerve systems.  Unsuspecting consumers believe they are preventing weight-gain by consuming a sugar-free product. Consuming aspartame, however, excites your taste for more food and you eat more than you would otherwise.  So you actually gain weight on aspartame, not to mention all of the health risks with using aspartame. You could likely put antifreeze in the food for a sweet, yet deadly taste.  It’s about the same level of insanity as putting aspartame in food.  And encouraging diabetics, pregnant women and children that it is safe is unforgivable.

So here is some data that you NEED to use for yourself and your family starting today.  This is one step you can take to reduce the chunk of healthcare-related expenses the government is mandating everyone share in.

The nutrient is Vitamin D.  Most people have heard that when you are in the sunshine, that the sun stimulates your skin to make Vitamin D. And this is true!  However, government and medical authorities recommend sunscreen to prevent skin cancer.  Sunscreen blocks out the rays that make Vitamin D in your body.  Therefore, people are getting less vitamin D than in previous generations because of sunscreen.

If you are in the strong sun for 20 minutes in a bathing suit (without sunscreen), your body will make plenty of Vitamin D3, in the range of 20,000 IU.  IU stands for international units.  That is the way vitamin D3 is measured, instead of grams or ounces.   However, people with dark skin have difficulty in making sufficient quantities of Vitamin D3 due to the protective effect of melanin in their skin.  Also people who live further away from the equator have a more difficult time making sufficient vitamin D3, even on a sunny day.

The reason this vitamin is so important is that it has been linked with significant prevention of multiple sclerosis, breast cancer, prostate cancer, colorectal cancer, myocardial infarction (heart attack), autism as well as flu and colds.

Vitamin D3 is called cholecalciferol.  It has ten different mechanisms that reduce cancer and mortality(1).  Raising vitamin D levels in the blood by supplementing with 2000 IU/day would get people into the basement (as in, get you the MINIMUM) levels of D3 needed.  This would prevent 58,000 new cases of breast cancer and 49,000 new cases of prostate cancer each year. (1)

Also it would prevent 75% of the deaths from these diseases in the US and Canada.  Now hold up for a second.  If there were a drug that prevented 75% of breast cancer and prostate cancer deaths, do you think there would be a national drive, a government push to get everyone to the doctor for that pill?  Considering the way the government promotes drugs like the flu vaccine, I think so.

Why isn’t there a government call for everyone to take Vitamin D every day?  Why not buy every American a year’s supply of Vitamin D and prevent 107,000 new cases of cancer and 78,000 deaths they are trying to provide health insurance for?  A year’s supply of Vitamin D is probably $125/person.  I support a bill to get every American to take Vitamin D every day before they are “guaranteed” any health care coverage.  That will reduce the overall cost of the policies, drugs and doctor’s visits by large amounts because people will be less sick!  I can’t imagine medical and drug giants would really support that.  The government probably wouldn’t either because more people would live longer and need more Medicare and social security.

But I digress.

In the same reference above, the National Academy of Sciences, Institute of Medicine recommends adequate Vitamin D3 be raised upward to 2000 to 4000 IU/day.  And the authors of this article recommend the minimum should be 5000 IU/day.  Other vitamin D scientists and researchers recommend a maximum of 10,000 IU/day.  (1)

2000 IU/day is five times the recommended daily allowance already. So you can imagine there might be a little bit of controversy about 2000, 5000 and especially 10,000 IU.  But when there are prominent institutes putting their name on it, I believe it is something for the public to take seriously.

One study found that women who supplemented with vitamin D had a 40% lower risk of multiple sclerosis than women who didn’t.  However, no reduced risk was found when Vitamin D was in the food, only in the supplement form.  These authors also mention Vitamin D to be more important for women who live at higher latitudes (farther from the equator). (2)

Another study correlates Vitamin D with reduced risk for multiple sclerosis.  There was a protective effect associated with sun exposure as well. This study was conducted at Harvard Medical School.  The authors state that Vitamin D supplementation is safe at levels many times higher than 2000 IU/day.  This means, several thousand IU/day are safe, which is in alignment with the above studies. And this study was published in the cream-of-the-crop–Journal of the American Medical Association.  (3)

A 7% decreased mortality from ALL causes (not just cancer) was noted in people who took ordinary doses (like the recommended daily allowance) versus people who didn’t supplement.   The authors recommend those who have minimal sun exposure, like nursing home residents, supplement with 1000-2000 IU/day. (4)

Then there is the seasonality factor of flu and colds.  Two studies I found link decreased sun exposure in winter with lack of good vitamin D production in the body and more colds and flu.  The first study found that those who supplemented with 2000 IU/day of Vitamin D reduced their chance of colds and flu to nearly zero!  (only one out of 104 users of Vitamin D got the bug).  The authors say it stimulates the innate immunity–the immune system you were born with.  It also keeps inflammation in check.  (5)  (Here again, another “cure” that goes unreported by the media or the government.)

The other study calls into question the effectiveness of flu vaccines.  In the 1980’s and 1990’s, flu vaccines for the elderly dramatically increased.  During the same time, death and hospitalization rates due to flu significantly increased.  There has been no reduction in flu-related mortality in 15 years, despite flu vaccine coverage increasing from  10% to 60%.  These authors agree with the study above: lower vitamin D production in the winter causes decreased immunity leading to colds and flu, not a lack of flu vaccines!(6)

So the take-away message is authors from many journals support minimum supplementation of 2000 IU/day of Vitamin D3 for a preventative effect for colds, flu, cancer and multiple sclerosis.  One study found that getting vitamin D-fortified foods did not give the same protective effect as the supplement.  Some authorities would like to see the minimums raised to 5000 IU/day.  For the public at large, there is no risk of 2000 IU/day and likely no risk going higher.  If you have a medical condition, certainly discuss this with your medical provider, though.

Unfortunately, I cannot get this blasted all over Fox News and CNN for the whole country to hear it.  But at least you have this tiny bit of data that can make a HUGE difference in your health and that of your family.

We carry Nutriwest’s Hi D3 Vitamin D3, 5000IU/capsule.  It is becoming a baseline recommendation for overall wellness because of so much data in peer-reviewed medical journals that supports it.  Get yours at your next visit!

1. Annals of Epidemiology July 2009
2. Neurology  1/13/2004
3. J of the American Medical Association 12/20/2006
4. Archives of Internal Medicine 9/10/2007
5. Epidemiology & Infections 10/2007
6. Virology 2/25/2008

Medpay is a Stand-Alone Benefit—Don’t Decline It!

Dr. Erica S. Kasprzyk, DC

Have you been contacted by your insurance rep to decline MedPay for your auto policy? Before you decline it, visit the Colorado Chiropractic Association’s site to find out the pros and cons. If you have already refused it, still visit that website to see the full implications.

Medpay really does NOT duplicate your medical/health insurance coverage. Med- Pay covers all occupants in the car. And if you are responsible for the accident, you are responsible for the injuries of everyone in your car. Bodily Injury (BI) covers people outside of your car. BI doesn’t cover the other people in your car when it’s your fault. But MedPay does.

Also you could find yourself without a job in this economy. And if you have declined the coverage, you may forget that you were relying on your employer’s health coverage in the event of an accident. So if you’ve lost your job and declined MedPay, consider talking to your insurance agent about what kind of risk you are personally assuming.

The benefit allows for $5,000 per person involved. That will usually cover an emergency room trip and a few doctor’s visits after an accident. And no co-pays or deductibles apply. Up to $100,000 in MedPay benefits can be purchased for Colorado policies.

We see patients who have been injured in auto accidents and more than 80% of them have Medpay to cover 100% of the bill in our office.  It is a convenience to get yourself “checked under the hood” as well as your car right after the inconvenience of being in an accident!

Find Out How to Get FREE Vitamins

Dr. Erica S. Kasprzyk, DC

Free vitamins—want to know how to get them? Get some sunlight! Vitamin D is naturally made by our skin when it’s exposed to sunlight. This gives you all the more justification to tell your kids to get outside and get some fresh air.  However, according to Today show’s nutritionist, Joy Bauer, using sunscreen prevents our skin from converting sunlight into Vitamin D. Yikes!  Even if you regularly wear sunscreen on your face, nose, ears or other chronically-exposed areas, why not roll up your sleeves for a few minutes each day to get some sun on your arms? The diseases that occur from a deficiency of Vitamin D include colon, breast, ovary and prostate cancer (according to the above nutritionist).

Getting merely 10-15 minutes of exposure to bright summer sun each day allows your body to make plentiful amounts of Vitamin D. And since recent research has shown that supplementation with Vitamin D(3) with calcium prevented 77% of all cancers in women (including breast cancer), getting fresh air and/or taking 1000 IU of Vitamin D/day could prevent many cases of cancer [American Journal of Clinical Nutrition June 2007].  In fact, the Canadian Cancer Society announced a national program in June 2007 to prevent cancer using Vitamin D. The caveats to sun exposure are:

1) the exposure must be to areas WITHOUT sunscreen because sunscreen prevents the body’s ability to make Vitamin D

2) People living north of the 37th parallel can’t make enough vitamin D in the winter due to the sun’s angle (Denver is at the 39th parallel so that includes us)

3) dark-skinned people have difficulty making enough Vitamin D, so supplementation should be used.

Not using sunscreen sounds contradictory to preventing cancer, doesn’t it? The non-profit group Environmental Working Group (www.EWG.org) published a recent report stating that 84% of sunscreen products are harmful to consumers. The FDA has never approved any sunscreen ingredients and it’s possible those chemicals could absorb into the skin.

Boosting your intake of Omega 3 oils and the Omega 6 GLA (i.e. evening primrose oil) reduces prostaglandin, the chemical responsible for sunburn. Over several months of use, it takes longer and longer for the same amount of UV exposure to redden the skin, studies have found.

Kids Should See the Chiropractor When They Are Sick

Dr. Erica S. Kasprzyk, DC

It is interesting to note that antibiotics cause inflammation, which lessens your immune system. People take an antibiotic to kill the over-population of bacteria that is apparently making them sick. However, antibiotics UPREGULATE (make MORE effective) the enzyme in the final step of making prostaglandin. Prostaglandin increases and prolongs sympathetic nerve activity (“automatic” nerves)—this leads to constriction of arteries, causing decreased oxygen delivery, decreased energy and impaired waste removal.

Interestingly, chiropractic adjustments are good at relieving the increased sympathetic nerve activity. That’s why injured people get pain relief from chiropractic.  It doesn’t matter what caused prostaglandin production—a sprained ankle, bad diet or drugs—the adjustments have an anti-inflammatory effect. And I TRULY recommend children get periodic adjustments to keep their little body primed to fight sickness!

So just like for adults, taking Omega 3’s will boost the anti-inflammatory effect. Kids need a special formulation: the DHA and EPA ratio are reversed for what adults need. Nutriwest’s formula comes in very tiny chewable “balls”. Even tiny toddlers can consume them. Or they could be mashed into food if they aren’t swallowing chunky food yet. No child is too young for this product, as DHA is absolutely essential for brain development—the capsules could be squirted into formula.

Omega 6’s (all vegetable oils) and trans fats (i.e. partially hydrogenated soybean oil) need to be minimized and fruits and vegetables boosted where possible.

Once your child has completed their round of antibiotics, a pro-biotic is helpful for restoring a proper bacterial population to their gut (even the grocery store has this kind of product in tablet form). Don’t be surprised if diarrhea crops up during or after antibiotics as the normal intestinal bacteria may get killed off, too, (normal bacteria re-absorb water before you “eliminate”.) So during/after antibiotics, the water may not get reabsorbed, leading to diarrhea.