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Dr Sonny's Sensible Health Bites
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Dr. Sonny Sampedro Dr. Sonny Sampedro is a Chiropractic Physician that has been in practice in Mesa since 1989. A mentor and friend of Dave Kennedy, the owner of the D-Stress Zone, Dr Sampedro is held in high regard as a Chiropractor and health educator. Throughout the years he has lectured to various professional groups and in 2005 began lecturing to the general public on the topic of nutrition and improving one's health. He has a unique and entertaning style of presenting complex information making it easy to learn and understand. |
“SEN$IBLE HEALTH”A practical approach to improving your most valuable asset: YOUR HEALTH Presented by Dr. Sonny Sampedro Chiropractic Physician http://www.thereliefsource.com/1.html Call for the next seminar dare. If you suffer from heart disease, diabetes, cancer, arthritis, chronic disease, being overweight, or just want to feel better, this is the workshop for you. A wealth of information will be presented in a practical way that will teach you how the power of food and supplements can improve your condition, reduce your pain, and help with anti-aging. The cost of insurance and medical expenses continues to rise astronomically. Staying healthy will save you money and make life more enjoyable. Don't pass up this opportunity. Now is the time to take control of your health. What you will learn: · How your diet influences your health, your pain, and chronic disease. · Tips for dieting, weight loss, reading food labels, taking blood pressure and much more. · Blood tests: Which ones should you have done and why? · Trans Fats: “The Hidden Killers.” “Zero Trans Fats.” Are you sure? · Identify your risk factors for heart disease, diabetes, Alzheimer's, etc. · With so many supplements which ones should you take? · And much more! Pre-registration Fee: $39, two weeks prior to workshop date. Space is limited. At the door: $49. The Relief Source 2815 S. Alma School Road, # 105 Mesa, Arizona 85210 For more information please call: 480-345-1964 |
MIGRAINE HEADACHES: CAUSES & ALTERNATIVE TREATMENT OPTIONS "The throbbing pain feels as if someone is taking a hammer to my head!" "It's like a knife is going through my eyeballs and into my brain!" "I can't stand any light or any noise. My head feels like it wants to explode!" These scenarios describe the feelings of individuals with migraine-type headaches. It is estimated that over 25 million Americans suffer from migraines and about 70% are women. Symptoms can range form pain, nausea, visual disturbances, sensitivity to light and sound. Basically, there are 4 types of headaches: migraines, tension, cluster and organic. Most of my focus will be on migraines. However, tension headaches are closely related. Several theories exist as to the exact cause of migraines. There is the vascular theory in which blood vessels in the brain contract. Another theory suggests that there are changes in serotonin, a neurotransmitter found in the brain, which can dilate then squeeze blood vessels in the brain. Both of these theories can be triggered by stress, but several other triggers have been identified.
Some common triggers to consider are: 1. Alcohol - Red wine and beer tend to cause most difficulties. 2. Foods Containing Amines - These are found primarily in chocolate and also in aged cheese (cheddar, blue, feta, mozzarella and parmesan). 3. Caffeine - Greater that 250 mg. A typical cup of coffee contains about 150 mg. Remember, many of the typical energy drinks are high in sugar and caffeine. 4. Food Additives - Artificial sweeteners (aspartame, splenda, etc.), MSG and nitrates (a preservative used in processed meats). Within these food additives it is my opinion that artificial sweeteners are of the greatest concern. If you suspect any of the above, a simple approach would be to eliminate the food item for one to two weeks and make note on how you feel during that time. This is sometimes referred to as a "Food Diary." After the elimination period then re-introduce that item and see if you have a negative reaction, such as, a headache. If that is the case you have successfully identified a food trigger. Could vitamin deficiencies trigger migraine headaches?
Much of the current research has identified a deficiency of magnesium and riboflavin (B2) to be involved with triggering migraines. A study published in the Journal of the American Nurse Practioner (June '04) supported the use of feverfew (an herb), magnesium, and riboflavin (B2) in helping to prevent migraines. Dr. Akexander Mauskop, an authority of treating migraine sufferers, estimates about half the people who suffer from migraines are deficient in magnesium. A 16-week study in Germany gave migraine patients 600 mg. of magnesium for 12 weeks which resulted in a reduction in the frequency of headaches. In August 2005, the Australian Family Physician Journal reported that riboflavin and magnesium are effective and safe for both migraine and tension headaches. A review of the literature seems to suggest a combination of magnesium (250 to 400 mg.), riboflavin (32 to 400 mg.) and feverfew (100 to 160 mg.) On average, the duration of use was about 3 months before individuals noticed a difference. My approach has been to first start an individual with magnesium for about 2 to 3 months. Magnesium is fairly inexpensive and there is added benefit for it is involved in more than 300 biochemical reactions in the body. If magnesium alone fails to provide any relief then my next recommendation is to try the combination of magnesium, riboflavin and feverfew. One of the product-lines that I use has conveniently packaged these items into one capsule thus making it very easy to take. Are there any other treatment options?
Migraine headaches as well as tension headaches are also associated with a fair amount of muscular tension in the neck and shoulders. Getting regular massage treatments by a licensed massage therapist can provide relief. Spinal manipulation to the neck area has also provided relief. In 2001, Northwestern Health Sciences University, reviewed 9 separate studies and determined that spinal manipulation has an effect comparable to many prescription medications used for tension and migraine headaches.
Putting it all together.
It's important to keep track of how often you are getting headaches. A practical approach would be to keep a log or make notes on a daily planner. The website http://www.headaches.org/ does have convenient forms and questionnaires that one can download. Start looking at what you eat and drink and begin experimenting with eliminating certain items to see how you respond. Again, keep track of how you feel and all your symptoms. Clearly, most of the research indicates there is a connection with magnesium and B-vitamins. Keep in mind that taking supplements will not have an immediate effect for most individuals. Be patient and give yourself 2 to 3 months before you make judgment on if the supplement is working or not. Finally, try getting massage and/or chiropractic care to help relieve the amount of muscular tension in the neck, shoulders and temple areas.
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NORMAL CHOLESTEROL LEVELS – CAN YOU STILL GET HEART DISEASE? by Dr. Sonny Sampedro, D.C. 480-345-1964 drsonnysampedro@cox.net Heart disease is the number one cause of death in the U.S. Yet it is ironic that the Journal of the American Medical Association (Oct ‘05) reported that cholesterol levels in older Americans have fallen over the past 40 years mainly because of the introduction of cholesterol lowering drugs (statins) in the late 1980s. Why then why hasn’t there been a decline in the number of individuals with heart disease? At the Nov ’08 American Heart Association Conference it was reported that the fastest growing heart problem in the U.S. today is heart failure. That in itself is can be another topic of discussion that I will save for another day. First of all, it’s important for you to understand that an increased cholesterol level is only considered a risk factor. The pharmaceutical companies have done an excellent job, through their advertising, of educating the general public into believing that statins prevent heart disease. Technically, once you start taking statins you will have to take them for the rest of your life. The fine print in the published ads for Crestor, a popular cholesterol lowering drug, recommends that it should be prescribed along with DIET and has NOT been determined to prevent heart disease, heart attacks or strokes. To determine your true risk for developing heart disease other risk factors, such as, high blood pressure, diabetes, being overweight, smoking, lack of exercise, gum disease, elevated levels of homocysteine, C-reactive protein (CRP) , lipoprotein (a), fibrinogen, blood sugar (glucose) as well as decreased levels of Vitamin D should all be evaluated. Let me give you an example of an individual who has a blood test and his cholesterol levels are within normal limits but he is overweight, does not exercise on a regular basis and they has high blood pressure. That individual must objectively look at himself and say that they are at greater risk of having heart disease (3 positive risk factors) than if they just had high cholesterol (1 positive risk factor). Of these 3 positive risk factors, 2 of them are ones that you can objectively assess on your own by using a basic scale and a blood pressure monitor. I encourage everyone to have an easy to use wrist-type blood pressure monitor and to take your blood pressure on a regular basis. Don’t wait once a year to have your blood pressure checked. It is always easier to treat a condition in its early stages than later on. A typical bathroom scale will suffice to see how much you weigh. How is it that there are individuals that exercise on a regular basis and are at an ideal weight yet they can get a heart attack or stroke? It is now believed that a main contributor to heart disease is inflammation at a systemic level. This type of inflammation can injure the inner lining of the arteries which in turn will then trigger a response from the body to try to repair the area. Just like a typical cut on your skin, these insults to the arterial wall will attract white blood cells as well as other materials, such as, cholesterol to help “plug-up” the area. This is also described as plaque build-up. The more cholesterol you have floating through your bloodstream the more that cholesterol can accumulate to the arterial wall. However, even with lower levels of cholesterol, if the arterial wall becomes irritated or injured, cholesterol will be attracted to that area to try and form a plug. Should the “plug” become large enough it will occlude the artery. If this “plug” does not adhere well to the arterial wall it can dislodge and travel through the heart or to the brain causing a stroke. The size of the plug, also known as a “clot”, will determine the severity of the stroke or heart attack. These so-called “fit” individuals run 7 days a week and might not be overweight. However, if their system is inflamed and there are abnormally high levels of C-Reactive protein, lipoprotein-(a), fibrinogen or iron, this individual will be more prone to heart disease regardless of having a healthy cholesterol level. What is the cause of this type of systemic inflammation? Diet, Diet, and Diet. The typical American diet is loaded with saturated fat, high in refined carbohydrates, high in trans-fats and deficient in fruits, vegetables, fiber and essential fatty acids. Another factor that contributes to this is over-consumption. Time and time again the research is consistent with proving that a reduction in caloric intake will prolong life. The types of food that you eat can cause elevations of C-reactive protein, homocysteine, lipoprotein-(a), and fibrinogen in your blood. The most effective way to lower these abnormal levels is to improve your diet and not by taking cholesterol-lowering medication. Many physicians are hesitant to order these blood tests due to resistance from the insurance companies. I also feel that many physicians avoid ordering these tests because abnormal lab findings typically indicate the need for some type of medication. However, with the lab tests that I have mentioned, there is no specific medication to be prescribed. Abnormal findings are best treated with dietary changes and nutritional supplements. This leaves the physician that has a weak background in diet and nutrition to give a standard response of, “Watch your fat intake and get some exercise.” I encourage individuals who desire optimal health to have these additional lab studies done to evaluate their levels of C-reactive protein, homocysteine, lipoprotein-(a), fibrinogen, iron and Vitamin D (25-Hydroxy Vitamin D). If these levels are within normal limits there should be no reason to evaluate them again for another 3 to 5 years or earlier if you notice a significant amount of weight gain, an increased use of Fast-Food, and a decline in physical activity/exercise. ◘ |
HOW MUCH VITAMIN-D SHOULD ONE TAKE? By Sonny Sampedro DC 480-345-1964 www.thereliefsource.com
Lately, there’s been a lot of talk about the benefits of Vitamin D. Just a few years ago the talk was to be careful with Vitamin D. It is a member of the fat-soluble vitamins, along with Vitamins A, E and K. These types of Vitamins are stored in your body (in the liver) and high levels can be toxic. Vitamin D plays a significant role in calcium absorption and bone formation. Within the past 5 to 10 years research has shown that Vitamin D is critical for optimal health. A deficiency can promote cardiovascular disease, hypertension, diabetes, arthritis, multiple sclerosis, depression, headaches, polycystic ovary syndrome, inflammatory bowel diseases, chronic musculoskeletal pain and a weakened immune system. Recent studies conclude that breast cancer patients with low levels of Vitamin D were much more likely to die of the disease or have it spread than patients that had enough Vitamin D. Exposure to the sun without using sunscreen (about 15 to 20 minutes) is a great source for fulfilling our body’s need for Vitamin D. Dark-skinned individuals will require longer exposure to the sun. Their darker pigment creates a natural barrier that blocks some of the sun’s rays. As the sunlight hits our skin it converts existing cholesterol into Vitamin D. Other means of getting Vitamin D are through eating fatty fish, such as, salmon, sardines & anchovies. In January of 2007, Dr. Felicia Cosman, the Director of the National Osteoporosis Foundation, stated that there is an epidemic of Vitamin D deficiency. Most individuals use sunscreens when exposed to the sun and most of these individuals are not getting daily exposure. The consumption of fish in the U.S. when compared to meat is much lower; therefore, individuals do not get enough Vitamin D through their diet. Many physicians have now been recommending to their patients that they should take Vitamin D along with their calcium in hopes to minimize the onset or progression of osteoporosis. General recommendations tend to be between 200 – 400 IU a day for most adults and then up to 800 – 1000 IU a day for those over the age of 50. However, there is concern that taking too much Vitamin D can be toxic. A simple way to address your need for Vitamin D is to get a blood test called, “Vitamin D-25 Hydroxy.” This is a standard blood test that can be ordered by a physician and then done at any lab facility. Normal readings are in the range of 32 – 100 ng/mL but currently 50 ng/mL would be considered ideal. When the levels are low, supplementing will be your safest way to raise the level. Increasing your exposure to the sun puts you at greater risk for developing skin cancer as well as premature aging of the skin. Be aware that not all Vitamin D supplements are the same. Typically, a less expensive product will use a synthetic form called “ergocalciferol” or “D2”. Many multivitamins use this form and milk is fortified with “D2”. The best way to raise levels and the more effective way is to use the form called “cholecalciferol” or “D3”. When purchasing supplements containing Vitamin D look at the label and make sure you are getting the form “cholecalciferol” or “D3”. After supplementing with Vitamin D it is strongly recommended to retest to see if blood levels have reached optimum levels and to avoid any potential for toxicity. |
NO MORE TRANS FATS – LOOK AGAIN.
By Sonny Sampedro DC Today, many people have become aware of the dangers of Trans Fatty Acids or otherwise known as “partially hydrogenated oils.” There is clear documentation that trans fats raise total cholesterol, LDL (the “bad” cholesterol) and triglycerides. It lowers HDL the “good cholesterol”, stiffens arteries, suppresses the immune system, promotes insulin resistance by damaging insulin receptor sites on cells, it inhibits the metabolism of essential fatty acids which then promotes inflammation in our body. These unhealthy traits should be of greater concern than saturated fat. Udo Erasumus, one of the world’s leading authorities on fats and oils, states, “that our annual consumption of trans fats is almost twice as much as our intake of all the unnatural food additives put together.” Since January 1, 2006, the government has required that all food manufacturers put the amount of trans fats on the label of all food products. According to Judith Shrew, her research revealed that the government and manufacturers compromised by allowing the use of less than 500 milligrams of partially hydrogenated oils per serving in a product, yet the label would read “zero” trans fats. Historically, we have always been taught that zero equals zero (not 499 equals zero); however, this mathematic principle does not apply to food manufacturers. To know if a food product you are about to purchase and consume has a TRUE “zero” trans fat content you must read through the list of ingredients. A listing of a partially hydrogenated oil would indicate that there is trans fat. At times, the product will state that there is a “trivial amount” of trans fat. What is trivial? It realistically cannot be “zero”. Considering all the negative effects of trans fats, we would do our body well by not consuming any amount of partially hydrogenated oils. References: 1. Erasmus PhD, Udo. Fats that Heal. Fats that Kill. Alive Books. 1993. 2. Shaw MA, Judith. Trans Fats – The Hidden Killer In Our Food. Pocket Books. |
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