John H. Keefe III, D.C.
IN THE NEWS: Vitamin K2 Deficiency Is a Significant Cause of Cardiovascular Disease Warfarin and statins may reduce your absorption of vitamin K2, leading to an increased risk of heart disease, stroke, osteoporosis and cancer. Although necessary for your overall health, vitamin D without vitamin K2 may increase your risk of atherosclerosis, heart disease and stroke. Vitamin K2 is found in fermented foods, fermented cheeses and grass-fed meats and dairy products. New evidence, however, has confirmed that vitamin K2’s role in the body extends far beyond blood clotting to include ensuring healthy skin, promoting brain function, and supporting growth and development.
WELLNESS: Long-term marijuana use linked to changes in brain's reward system People who use marijuana for many years respond differently to natural rewards than people who don't use the drug, according to a new study. "This study shows that marijuana disrupts the natural reward circuitry of the brain, making marijuana highly salient to those who use it heavily," study author Dr. Francesca Filbey, an associate professor of behavioral and brain science at the University of Texas at Dallas, said in a statement. "In essence, these brain alterations could be a marker of transition to problematic use." The researchers also looked at the relationship between certain problems linked to marijuana use, such as family issues, and the people's brain responses to the pictures of marijuana paraphernalia. It turned out that the more problems that people's marijuana use was related to, the more their brains responded to the marijuana cues. "The greater the number of problems they had indicating potential cannabis use disorder, the greater the alterations are in their response to the cues," Filbey told Live Science.
CONDITION OF THE WEEK: HEADACHES be they the blinding headaches of a migraine to the annoying tension headaches studies have shown chiropractic is the best treatment on the planet. Headaches come from multiple sources i.e. subluxations, kidneys, hormones, muscle tension or toxicity. Chiropractic can gently release the tension on the nervous system responsible for most types of headaches. Diet can help balance chemistry like hormones or blood sugar that can trigger some types of headaches as well as lifestyle changes i.e. reducing junk food, drinking more water and detoxification can eliminate the triggers for headaches. Chiropractic first, drugs second and surgery last is the motto of better health.
FUNNY BONES: If an accountant's wife cannot sleep, what does she say? "Darling, could you tell me about your work." @@ Two accountants go to their credit union on their lunch break, when armed robbers burst in. While several of the robbers take the money from the tellers, others line the customers, including the accountants, up against a wall, and proceed to take their wallets, watches, and other valuables. While this is going on accountant number one jams something in accountant number two's hand. Without looking down, accountant number two whispers, "What is this?" to which accountant number one replies, "it's that $50 I owe you."
Visit our web site: keefeclinic.com&facebook.com/keefeclinic
John H. Keefe III, D.C.
IN THE NEWS: UTIs Are Horrible and Soon There Will Be No Drugs That Can Help You A superbug that can shake off a last-ditch antibiotic called colistin has been alarming the global health community since 2015. It first turned up in hogs on a Chinese farm and has since been found in 30 other countries, including the United States. According to a new paper by Rutgers and Columbia University researchers, colistin-resistant E. coli has been here since August 2014 at the latest—and the particular strain they found is also resistant to another family of last-resort antibiotics, carbapenems. It's also chilling that this superstrain of E. coli turned up in a UTI case. E. coli is the most common trigger of UTIs, which in turn are "among the most common infections in people," according to the Centers for Disease Control and Prevention. Note: I have been warning patients about this problem for the past 30 years. About 23 years ago the “Journal of the American Medical Association” gave one whole publication to this issue discussing what can be done. One of the solutions which would’ve probably stopped this problem was to make it illegal for the average medical doctor to prescribe antibiotics. Even after multiple warnings sting operations have found a number of medical doctors giving antibiotics to a whole host of conditions that have been shown not to be helped by antibiotics. They just wanted to feel like a doctor who had a solution. So it’s up to the individual patient to protect themselves and their families. Recently the FDA has talked about removing antibacterial soaps from the market because they contribute to superbug development. The good news is natural approaches are still quite effective in most of these cases. Always try a natural approach first when you have an infection you can always go to more aggressive approaches if necessary.
CHIROPRACTIC/WELLNESS: Cloudy with a chance of pain? Wet weather and a lack of sunshine DOES make chronic pain worse It's long been said that cold, damp, weather can make aches and pains worse. Now doctors investigating whether there really is a link between the weather and pain believe it's more than just an old wives' tale. Bad weather - particularly rain and a lack of sunshine - can make chronic pain worse, initial findings of a large study suggests. Medics have asked thousands of sufferers across the country to take part in their research by providing data using their mobile phones. As the number of sunny days increased from February to April, the amount of time spent in severe pain decreased. But pain levels increased again in June when the weather was wetter and there were fewer hours of sunshine, the University of Manchester-led project found. Good news: these issues can be resolved through nutritional therapy and light therapy. You can get full-spectrum light bulbs at the health food store that can supply you with the type of light the sun gives off. Just like with nutritional deficiencies you can have light deficiencies. With Vega testing we can help find the nutrients that can eliminate these weather-related symptoms.
FUNNY BONE: We’ve begun to long for the pitter-patter of little feet, so we bought a dog. It’s cheaper, and you get more feet.@@ People in sleeping bags are the soft tacos of the bear world.@@ I was editing classified ads for a small-town newspaper when a man called to place an ad. "It should read," he said, "‘Free to good home. Golden retriever. Will eat anything, loves children.’"
Visit our web site: keefeclinic.com-faceebook/keefeclinic.com
Sleep problems unfortunately are becoming a bigger issue in our society. Some people who have sleep disorders are not even aware that there is a problem. Here are some of the symptoms you can have when you don’t get the five levels of sleep at night that you should.
The effects include:
If two or more of these symptoms are ones you identify with you might be having a sleep disorder. Sleep is an important time for your body to regenerate itself particularly your digestive system. Another sign of poor sleep is a lack of appetite in the morning. If you don’t have a desire for breakfast within 30 minutes of waking you might have a problem sleeping. Below is a chart that tells our needs for sleep by age:
|Average Sleep Needs by Age|
|Newborn to 2 months old||12 - 18 hrs|
|3 months to 1 year old||14 - 15 hrs|
|1 to 3 years old||12 - 14 hrs|
|3 to 5 years old||11 - 13 hrs|
|5 to 12 years old||10 - 11 hrs|
|12 to 18 years old||8.5 - 10 hrs|
|Adults (18+)||7.5 - 9 hrs|
Myth 1: Getting just one hour less sleep per night won’t affect your daytime functioning.You may not be noticeably sleepy during the day, but losing even one hour of sleep can affect your ability to think properly and respond quickly. It also compromises your cardiovascular health, energy balance, and ability to fight infections.
Myth 2: Your body adjusts quickly to different sleep schedules. Most people can reset their biological clock, but only by appropriately timed cues—and even then, by one or two hours per day at best. Consequently, it can take more than a week to adjust after traveling across several time zones or switching to the night shift.
Myth 3: Extra sleep at night can cure you of problems with excessive daytime fatigue. The quantity of sleep you get is important, sure, but it's the quality of your sleep that you really have to pay attention to. Some people sleep eight or nine hours a night but don’t feel well rested when they wake up because the quality of their sleep is poor.
Myth 4: You can make up for lost sleep during the week by sleeping more on the weekends. Although this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for the lack of sleep. Furthermore, sleeping later on the weekends can affect your sleep-wake cycle so that it is much harder to go to sleep at the right time on Sunday nights and get up early on Monday mornings.
You may be sleep deprived if you...
The good news is that you don't have to choose between health and productivity. As you start getting the sleep you need, your energy and efficiency will go up. In fact, you're likely to find that you actually get more done during the day than when you were skimping on shuteye.
Here are some recommended tools to help rehabilitate your sleep mechanism:
Your temperature naturally dips at night, starting two hours before sleep and bottoming out at 4 a.m. or 5 a.m., according to a 1997 study conducted by New York Hospital-Cornell Medical Center in White Plains, N.Y. When you soak in a hot tub, your temperature rises—and the rapid cool-down period immediately afterward relaxes you.
Two hours before bed, soak in the tub for 20 or 30 minutes, recommends Joyce Walsleben, PhD, associate professor at New York University School of Medicine. "If you raise your temperature a degree or two with a bath, the steeper drop at bedtime is more likely to put you in a deep sleep," she says. A shower is less effective but can work, as well.
You can help your body recognize that bedtime is imminent by setting routines and repeating them every night.
"We suggest that people establish regular nightly routines before they get into bed, to help their brain shift into sleep mode," says Gary Zammit, PhD, director of the Sleep Disorders Institute in New York. "Laying out your pajamas, brushing your hair or your teeth—these habits can be very sleep-conducive."
Skipping your normal cup of joe should help you fall asleep quicker, because caffeine is a stimulant. "I don't like people having caffeine after noontime if they have poor sleep, because it can hang out in the system for a long time," says Walsleben.
Even decaf drinkers should beware: A 2007 Consumer Reports study found that even decaffeinated coffees sold at several chain restaurants contained caffeine, with one from a big chain having 32 milligrams of caffeine per cup—about the same amount as in 12 ounces of cola.
Nicotine is also a stimulant; smoking to relax before bed can actually do the opposite, revving up your heart rate and keeping your brain alert, says Walsleben.
You may find it relaxing to catch up on correspondence with friends just before turning in for the night, but the practice could increase the amount of time you toss and turn. Lit screens (that includes televisions too) are stimulating, says Walsleben, so it's best to avoid them.
"Before your targeted bedtime, begin slowing down your brain by doing something calming, like reading in a comfy chair—somewhere other than bed," she says. "Stop watching TV and checking email."
If cold feet are keeping you awake—especially during the winter—warm them up with a soft pair of socks. The extra layer under the covers can help improve circulation in your extremities, which can help you fall asleep more quickly, according to Phyllis Zee, MD, PhD, professor at Northwestern University's Feinberg School of Medicine in Chicago.
If you drink a lot of any liquid before bed, for that matter, you may be up throughout the night using the bathroom. "Most adults middle-age and older have to get up at night for this reason," says William C. Dement, MD, professor of psychiatry at Stanford University and author of The Promise of Sleep, "but restricting fluids before bed can help."
Some people need to sleep in complete silence; while on the other hand, some need a little background noise. For many (myself included), the dripping of the faucet, the hum of electricity, the sound of themselves breathing, or the blankets rustling as they toss and turn stresses them out and keeps them awake. So what’s the deal? Technically speaking, white noise is a consistent noise that comes out evenly across all hearable frequencies. When you get jarred awake or bothered by a noise at night, it’s not really the noise itself, but the abrupt inconsistency in the noise that you hear. The fact of the matter is you still hear when you sleep, and white noise can mask those inconsistences. The scientific aspect set aside its just plain soothing, filling out the silence that makes you feel trapped with racing thoughts or excess energy.
You will need…
-Something that creates white noise
When you go to sleep, turn on the white noise. My personal favorite is a fan, but there are even white noise machines tuned specifically for the purpose of drowning out sound.
Magnesium is a sleep booster, Plus, by taking magnesium, you cancel out any potential heart problems .
If you've suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It's also effective at calming restlessness and reducing anxiety—and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.
Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.
Lavender is the trick here, as studies have proven that it aids in sleep. It's also a cheap, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.
Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.
This medicinal herb has been used to treat sleep problems since ancient times. “Valerian can be sedating and may help you fall asleep,” says Tracey Marks, MD, an Atlanta-based psychiatrist.
This amino acid found in green tea leaves may help combat anxiety that interferes with sleep. A 2007 study showed that L-theanine reduced heart rate and immune responses to stress. It's thought to work by boosting the amount of a feel-good hormone your body makes. It also induces brain waves linked to relaxation. Talk to your doctor before taking it.
Put other appliances to bed, too. If you want a good, restful sleep, turn your appliances away from your bed. Or better yet, turn them off altogether. If you must use bedroom electronics, choose those illuminated with red light, which is better for sleep than blue light.
Give it up. If you don’t fall asleep within 30 minutes, sleep specialists recommend you get up and leave your bedroom or read. Then return to your bed to sleep when you feel tired again.
They helped calm you down, bananas contain tryptophan, and potassium and magnesium as well, which are muscle relaxants. Have one a half-an-hour before bed every night and up your magnesium levels while simultaneously relaxing your muscles.
Chamomile has long been a reliable remedy for helping people doze off. It relaxes your muscles, and is thought that, potentially, a substance called apigenin can bind to GABA receptors which affect the central nervous system and sleepiness. Other studies have disagreed with apegign theory, and think other constituents in the chamomile are what act as a sedative. Either way, it’s tasty and it makes you tired. You can, of course, buy chamomile tea from the store, but I personally love it fresh as well.
You will need…
-A rounded ¼ cup of fresh chamomile flowers OR 2 rounded tablespoons of dry flowers
-Freshly squeezed lemon juice (optional)
There’s nothing quite as delightful as a cup of freshly brewed chamomile on a chilly night as you settle in for bed. If possible, try to use fresh flowers (German variety, preferably) but you can use dried as well if you cannot harvest fresh.
If you’re using fresh flowers, use only the flower heads and compost the stems. Place the flowers in a teapot, and in a separate pot bring 4 cups of cold water to a rolling boil. Pour the water in the pot over the flower in the tea pot. Let steep for 5-6 minutes and serve hot. Do the same process for dried as for fresh, but use 2 rounded tablespoons of dried flowers. Add a little bit of honey and milk to taste. Squeeze in the juice of a freshly sliced lemon to taste as well.
Catnip, a plant that is a member of the mint family, isn’t just for cats-it works a treat when it comes to having a sedative effect on humans. The compound responsible for catnip’s effects across both species is called nepetalactone. While it can make cats frisky and wild, it can make people relaxed, drowsy, and ready for bed. Enjoy it in the form of a warm tea before bed with a little bit of honey.
You will need…
-1-2 teaspoons of dried catnip OR 3-4 teaspoons of fresh catnip
-8 ounces of boiling water
-Honey to taste (optional)
Place catnip in a mug and cover with boiling water. Steep for 10 minutes, covered, and then add honey to taste if you like. Drink 30 minutes before bedtime.
Like lemon balm, Saint John’s Wort is used frequently to help with depression, and in turn helps with disrupted sleep. Its main constituent-hypercine- is thought to work by reuptake inhibition, which raises the overall level of serotonin in the brain. More serotonin = more melatonin= better sleep. You can take it in capsule form, or prepare a strong tea to use as a sleep aid.
You will need…
-2 teaspoons of dried Saint John’s Wort (herb top/flowers)
-8 ounces of freshly boiled water
-honey or lemon to taste (optional)
Place the herb in a mug and cover with boiling water. Steep for 5-10 minutes, strain, and drink once daily (either morning or 30-45 minutes before bed.)
Melatonin is the hormone that controls sleep, so it's no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there's concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.
Cherries: Not too hard to guess since cherry juice was one of the first things listed, but they also contain tryptophan which is metabolized into serotonin and finally melatonin
Late in the evening, your body releases the chemical melatonin, which makes you sleepy—but only if it receives the right cues from your environment. "Melatonin is your hormone of darkness—it won't flow with the lights on," says Walsleben. "You want to transition to dark as early as 9 or 10 o'clock." Sitting in a dimly lit room before getting ready for bed can put you in the right mind-set for sleep.
Breathing can help with sleep CLICK DID YOU EVER LEARN TO BREATHE
For the best quality of sleep you need to support your neck and back in a way that relaxes the muscles along with spine. The proper sleep position will not only enhance the quality of sleep but will help prevent you from waking up with aches and pains. If you're someone who tosses and turns a lot at night you might benefit from a supplement called niacin. A time-released niacin tablet can keep your blood flowing in a way to make your muscles more relaxed and less likely to develop pressure points that require you to turn over. Stomach sleeping is the worst position that you can sleep in because you have to turn your neck all night to breathe and it stresses your low back. Side sleeping with the appropriate pillow thickness under your head to keep your neck and spine and align in keeping something you between your knees or for your bent knee a rest on it is important. For back sleeping support your neck not your head and consider a pillow under your knees.
John H. Keefe III, D.C.
IN THE NEWS: Antibiotics, childbirth, and maternal and infant mortality Maternal and infant mortality is not confined to the past, much less to fiction. More than 30,000 women and 400,000 newborns die each year from infections around the time of birth. Most of these deaths occur in low-income countries, and the situation will only worsen as the antibiotics available for treating infections become less effective, owing to the emergence of antibiotic-resistant bacteria. According to current estimates, more than 200,000 newborns die each year from infections that do not respond to available drugs. And studies using data from larger hospitals – where microbes are more likely to develop antibiotic resistance – estimate that about 40% of infections in newborns resist standard treatments.
WELLNESS: Foods That Promote Muscle Growth and Definition A number of foods can be helpful when trying to improve muscle growth and definition. Incorporating these foods into your meals on a regular basis may help you get lean and toned. Helpful foods are ones high in healthy fats and high quality protein, such as wild salmon, raw nuts, grass-fed beef, whey protein, coconut oil, olive oil, MCT oil and avocados. Beneficial fruits and vegetables include spinach, kale, broccoli, sprouts, berries, bananas, watermelon, grapefruit, papaya and mushrooms.
CHIROPRACTIC: INCREASING COMMUNICATION WITHIN THE BODY Health is when your cells and organs are functioning properly in relationship with the rest of the body. How does the liver know what the stomach needs? It doesn’t, it’s the nervous system that not only initiates function but coordinates function throughout the body. If your nervous system is under too much stress organs and glands start to malfunction. Chiropractic adjustments reestablish and tune the proper communication and thus coordination to body function. Chiropractic patients have an immune system that functions substantially more efficient than the average person on the street. Studies show that regular chiropractic care improves the repair of DNA. Tell a friend about chiropractic they will be glad you did.
FUNNY BONE: A deacon is in the hospital and his good friend, a preacher, goes to visit him. The preacher notices all the medical equipment attached to the deacon. He kneels by the bed. The deacon motions to a pad and pen on the nightstand. The preacher hands his friend the pad and pen, and the deacon begins to write. Suddenly, the deacon dies. At his funeral, the preacher delivers the service. He says, "I was with him when he died, and as a matter of fact, I have his last thought in my coat pocket here." The preacher pulls out the paper and reads, "Please, get up. You're kneeling on my oxygen hose."
Visit our web site: keefeclinic.com-ebook/keefeclinic.com
John H. Keefe III, D.C.
WELLNESS: Don’t Wait Until You’re Older to Fight Getting Old Age-related hearing starts going down at 25, though it isn't noticeable until decades later. The same could be said about diabetes, heart disease, arthritis etc. Today is the day you should start doing something about your health. The time to start eating right is today, the time to start some type of regular activity is today, the time to improve the function of your body is today, the time to prevent a heart attack is today. Since most of our chronic diseases are associated with inflammation then you should have a program in place to deal with inflammatory diseases. That includes chiropractic adjustments to enhance the function of your internal organs, that should also include a diet high in anti-inflammatory foods and the proper balance of body pH to control inflammation. No, you can't live forever but you can maintain a level of health so you are not in a rest home for the last 10 to 15 years of your life unable to properly enjoy life and take care of yourself.
CONDITION OF THE WEEK: Phantom organ symptoms A lot of people have heard of phantom limb syndrome where patients who have lost an arm or leg can still feel that appendage. The reason for that is the place in the brain where that limb is controlled and coordinated is still there even though the limb is gone. In a lot of cases the trauma that caused the limb to be lost produced subluxations that press on the nerves that used to go down the arm or leg. Another phantom pain is when an organ has been removed like a gallbladder or spleen from an accident. These patients can still suffer symptoms even though they no longer have the organ. Both chiropractic adjustments and even nutritional therapy can help these annoying complaints, they can be resolved in a high percentage of the cases. Chiropractic care and nutritional therapy should be your 1st choice of treatment. Chiropractic 1st, drug 2nd, surgery last.
FUNNY BONE: Q: What do you get when you cross a pig and a centipede? A: Bacon and legs.@@ I know the voices in my head aren't real..... but sometimes their ideas are just absolutely awesome!@@ In the morning I can't eat, I'm thinking of you. In the evening I can't eat, I'm thinking of you. In the night I can't sleep.. I'm so hungry!@@ Any man who can drive safely while kissing a pretty girl is simply not giving the kiss the attention it deserves.@@ Silence is golden, unless you have kids, then silence is just plain suspicious.@@ You can't have everything... where would you put it?
Visit our web sites: keefeclinic.com & facebook.com/keefeclinic.com