Vitamin B12: Cobalamin
Benefits: 1. MAKING HEALTHY RED BLOOD CELLS.
2. HELPING OTHER CELLS GROW AND DIVIDE PROPERLY.
3. MAKING A PROTECTIVE LAYER AROUND THE NERVE CELLS.
4. AIDS IN CONVERTING FOODS INTO ENERGY.
5. PREVENTS HEART DISEASE
How it Works: Cobalamin is essential to making myelin the protective coating around nerves. Without the proper coating nerve cells malfunction, and it could lead to dementia a problem many older people face. As with many of the B vitamins, cobalamin is needed to convert food into energy the body can use. Cobalamin also reduces homocystein levels decreasing the risk of a heart attack.
Sources: Good food sources of cabalamin are: meats, chicken, fish, milk, yogurt, cheese, and eggs. Cobalamin should not be taken with Vitamin C as Vitamin C can destroy cobalamin.
Recommendations: The MINIMUM intake needed for cobalamin is as follows: Infants to 6 months need at least 0.4 mcg/day. Infants 6 months to 1 year need a MINIMUM of 0.5 mcg/day. Children 1-3 years old need a MINIMUM of 0.9 mcg/day. Children 4-8 years old need a MINIMUM of 1.2 mcg/day. Children 9-13 years old need a MINIMUM of 1.8 mcg/day. People 14 and older need a MINIMUM of 2.4 mcg/day. Finally, pregnant and nursing women need a MINIMUM of 2.6 mcg/day.
Friday, February 26, 2010
Wednesday, February 24, 2010
A little info on Vitamin B1: Thiamin
Vitamin B1 Thiamin
Benefits: 1. THIAMIN IS NECESSARY TO CONVERT FOOD THAT IS EATEN INTO ENERGY- The enzyme is Thiamin Pyrophosphatase aka TPP this helps the brain and the rest of the nervous system function correctly.
2. IS NEEDED FOR BRAIN FUNCTION.
3. HELPS THE HEART BEAT -strongly and regularly through keeping the heart muscle elastic and allowing it to bounce back quickly.
4. DIABETES- Due to the fact that thiamin is needed to produce glucose a thiamin deficiency will lead to glucose problems. A diabetic who is deficient in thoamin will use glucose better when the deficiency is fixed, but it won't have any further effect.
5. CANKER SORES- being deficient in thiamine leads to more cancer sores, however once the sores are there increasing thiamin will not increase the speed of healing with them
How it Works: Thiamin pyrophosphatase is absolutely necessary to convert food into energy. Thiamin helps brain function as it helps the brain absorb glucose. Without the thiamin the brain gets approximately half the glucose it needs which leads to feeling tired, apethetic, depressed, and forgetful. Beri beri is a nervous system disorder caused by lack of thiamine. Wernicke Korsakoff Syndrome is a thiamine deficiency caused from abusing alcohol as alcohol both destroys thiamin and excretes it from the body.
Sources: The best food sources are pork, liver, fish, oranges, peas, peanut butter, wheat germ, beans, and whole grains.
Recommendations: Beacuse thiamin is water soluble, it is needed on a daily basis. The MINIMUM needed for for infants is 0.2 -0.3 mg. Children is 0.5 to 0.9 mg. Males over 14 need 1.2 mg. Teenage girls need 1.0 mg. Women 19 and older need 1.1 mg. Pregnant women need 1.4 mg. Nursing women need 1.6 mg.
More to come on other vitamis!
Dr. Eric
310-993-8482
www.drEricNepo.com
Benefits: 1. THIAMIN IS NECESSARY TO CONVERT FOOD THAT IS EATEN INTO ENERGY- The enzyme is Thiamin Pyrophosphatase aka TPP this helps the brain and the rest of the nervous system function correctly.
2. IS NEEDED FOR BRAIN FUNCTION.
3. HELPS THE HEART BEAT -strongly and regularly through keeping the heart muscle elastic and allowing it to bounce back quickly.
4. DIABETES- Due to the fact that thiamin is needed to produce glucose a thiamin deficiency will lead to glucose problems. A diabetic who is deficient in thoamin will use glucose better when the deficiency is fixed, but it won't have any further effect.
5. CANKER SORES- being deficient in thiamine leads to more cancer sores, however once the sores are there increasing thiamin will not increase the speed of healing with them
How it Works: Thiamin pyrophosphatase is absolutely necessary to convert food into energy. Thiamin helps brain function as it helps the brain absorb glucose. Without the thiamin the brain gets approximately half the glucose it needs which leads to feeling tired, apethetic, depressed, and forgetful. Beri beri is a nervous system disorder caused by lack of thiamine. Wernicke Korsakoff Syndrome is a thiamine deficiency caused from abusing alcohol as alcohol both destroys thiamin and excretes it from the body.
Sources: The best food sources are pork, liver, fish, oranges, peas, peanut butter, wheat germ, beans, and whole grains.
Recommendations: Beacuse thiamin is water soluble, it is needed on a daily basis. The MINIMUM needed for for infants is 0.2 -0.3 mg. Children is 0.5 to 0.9 mg. Males over 14 need 1.2 mg. Teenage girls need 1.0 mg. Women 19 and older need 1.1 mg. Pregnant women need 1.4 mg. Nursing women need 1.6 mg.
More to come on other vitamis!
Dr. Eric
310-993-8482
www.drEricNepo.com
Monday, February 22, 2010
Vitamin A: a brief review
Here is some general information about Vitamin A:
Benefits: 1. PREVENTING NIGHT BLINDNESS- The retina contains large amounts of Vitamin A.
2. PREVENTING CATARACTS- There is solid evidence that a diet rich in carotinoids in particular beta carotene can prevent cataracts from developing.
3. PRESERVING EYESIGHT- Vitamin A helps prevent macular degeneration
4. AGING SKIN- All rapidly growing cells need plenty of Vitamin A including those of the skin. Vitamin A prevents the skin from being rough and scaley. Vitamin A may cut skin cancer by as much as 70 percent.
5. TREATING MEASELS AND RESPIRATORY INFECTIONS- Extra A has been proven to speed up the infections process and decrease the complications.
6. TREATING VIRAL INFECTIONS - a deficiency can make one more suspetible to a viral infection, and possibly when infected speed up the healing process
7. PREVENTING COMPLICATIONS FROM CANCER TREATMENT - Chemo therapy decreases the immune system large doses of Vit. A can raise it up again. However, it should be taken in the form of Beta Carotene.
8. BOOSTING IMMUNE CELLS - Large doses of Beta Carotene may increase the numbers of white blood cells
How it Works: Nutritionists strongly recommend getting Vitamin A through beta carotene. The reason is that too much Vitamin A can be toxic to the body. Beta carotene is converted into Vitamin A in the liver at the amounts the body needs and there is no known negative effect from too much beta carotene.
Sources: Beef liver and chicken liver are probably the best sources; other foods that Vit A is in are : American cheese, butter, cheddar cheese, chicken leg with the skin, eggs, vanilla ice creame, milk, salmon, sole, swiss cheese, swordfish, and yogurt.
Recommendations: The RDA is 4,000 to 5,000 IUs. However, there is no RDA for beta carotine, but 15 mg is typically recommended.
Look out for more blogs on vitamins coming soon!
Dr. Eric
Your Santa Monica Chiropractor
Benefits: 1. PREVENTING NIGHT BLINDNESS- The retina contains large amounts of Vitamin A.
2. PREVENTING CATARACTS- There is solid evidence that a diet rich in carotinoids in particular beta carotene can prevent cataracts from developing.
3. PRESERVING EYESIGHT- Vitamin A helps prevent macular degeneration
4. AGING SKIN- All rapidly growing cells need plenty of Vitamin A including those of the skin. Vitamin A prevents the skin from being rough and scaley. Vitamin A may cut skin cancer by as much as 70 percent.
5. TREATING MEASELS AND RESPIRATORY INFECTIONS- Extra A has been proven to speed up the infections process and decrease the complications.
6. TREATING VIRAL INFECTIONS - a deficiency can make one more suspetible to a viral infection, and possibly when infected speed up the healing process
7. PREVENTING COMPLICATIONS FROM CANCER TREATMENT - Chemo therapy decreases the immune system large doses of Vit. A can raise it up again. However, it should be taken in the form of Beta Carotene.
8. BOOSTING IMMUNE CELLS - Large doses of Beta Carotene may increase the numbers of white blood cells
How it Works: Nutritionists strongly recommend getting Vitamin A through beta carotene. The reason is that too much Vitamin A can be toxic to the body. Beta carotene is converted into Vitamin A in the liver at the amounts the body needs and there is no known negative effect from too much beta carotene.
Sources: Beef liver and chicken liver are probably the best sources; other foods that Vit A is in are : American cheese, butter, cheddar cheese, chicken leg with the skin, eggs, vanilla ice creame, milk, salmon, sole, swiss cheese, swordfish, and yogurt.
Recommendations: The RDA is 4,000 to 5,000 IUs. However, there is no RDA for beta carotine, but 15 mg is typically recommended.
Look out for more blogs on vitamins coming soon!
Dr. Eric
Your Santa Monica Chiropractor
Wednesday, February 17, 2010
Chronic Health Conditions Increase in Children
From an article published in the L.A. Times today,it appears that children today are more likely to suffer from chronic illneses than our ancestors.
The three main conditions noted in the article were childhood obesity, asthma and attention deficit disorder type of conditions (ADD).
Notably childhood obesity is a lifestyle disease which one can easily mangage by addressing the child's diet. A close friend of mine is an othopedic surgeon and she has told me horrible stories of children who need a double knee replacment because they are so fat that their skeleton can't support their body weight. She told me that post surgery, one of the mom's brought the child a huge fast food burrito! In her words, she called this child abuse.
We can do better to our children by feeding them naturally occuring foods like foods and vegetables, nuts and seeds, and non-process proteins like fish, chicken and beef.
Obesity leads to several disorders including diabetes, back pain, knee pain, and depression amongst other things.
Click on this link to read the full article.
From your Santa Monica Chiropractor,
Dr. Eric
The three main conditions noted in the article were childhood obesity, asthma and attention deficit disorder type of conditions (ADD).
Notably childhood obesity is a lifestyle disease which one can easily mangage by addressing the child's diet. A close friend of mine is an othopedic surgeon and she has told me horrible stories of children who need a double knee replacment because they are so fat that their skeleton can't support their body weight. She told me that post surgery, one of the mom's brought the child a huge fast food burrito! In her words, she called this child abuse.
We can do better to our children by feeding them naturally occuring foods like foods and vegetables, nuts and seeds, and non-process proteins like fish, chicken and beef.
Obesity leads to several disorders including diabetes, back pain, knee pain, and depression amongst other things.
Click on this link to read the full article.
From your Santa Monica Chiropractor,
Dr. Eric
Monday, February 8, 2010
Computer Monitor Tips
Computer Monitor Tips
1. Center your monitor.
For most workstations, the best position for your monitor is directly in front of you. Putting the monitor off-center (i.e., to the left or right of your body) can cause neck and shoulder pain due to twisting and awkward posture.
Exception: If you only occasionally look at the screen, it's acceptable to place the monitor to the side. People who frequently interact with others across a desk - bank tellers and managers, for example - may want to keep the monitor to the side so that it doesn't interfere with their communication. A good solution for these situations is a monitor swivel arm.
2. Sit arms' length away.
Your monitor should be about arm's length away when you're sitting back in your chair. (Sitting too close or too far from your screen can cause eyestrain). If you have a large monitor - 20" or larger - you should sit slightly further back.
3 . Position the top of your screen level with your eyes.
The ideal viewing height is to have your eyes level with an imaginary line across the screen, about 2"-3" below the top of the monitor. This can be accomplished in one of two ways - either by either lowering your monitor or raising your chair. If your screen is too low, you'll find yourself tilting your head forward to view the monitor (a common cause of neck pain). If it's too high, you may have to tilt your head back, leading to neck and shoulder pain - and increasing the likelihood of glrae from overhead lights (a common cause of headaches).
Exception: If you wear bifocals or trifocals while using your computer, it may be appropriate to position your monitor a few inches lower than otherwise recommended to accommodate comfortable viewing through your lower lenses.
Exception: If you use a large monitor (20" or larger), position your monitor so that the top of the viewing area is about 3" above eye level.
4. Tilt your monitor slightly upward.
Tilt the screen so that the base is slightly closer to you than the top. This enables you to view the entire screen and the display more clearly. Tilting the monitor downward isn't recommended unless necessary to reduce the glare of overhead lights or if your monitor is too high and can't be adjusted.
Beware: Tilting the screen too far back may cause reflected glare problems from overhead lighting.
5. Beware of your windows.
Windows are a common source of glare on the monitor. If you work in a room with windows, be sensitive to any reflections (or glare) that may show on your monitor and cause you to squint. A great way to check for glare is to turn your monitor off and examine any reflections visible on it. Also, placing your monitor directly in front of a window can create an uncomfortable viewing situation if the brightness of the window is greater than that of the monitor (see below)
6. Balance the brightness of your monitor and its surrondings.
You should adjust your monitor so that its brightness is approximately equal to the area directly behind it. The goal is to eliminate any contrast between the brightness of the screen and the area behind it. (Make sure, of course, that your workplace is adquately lit!). Uneven brightness can cause headaches and vision issues (such as fatigue and squinting). You may need to adjust your screen brightness throughout the day if your workspace is lit by natural light..
7. Adjust your font size and color.
The size of your text should be about two or three times the size of the smallest text that you can read. Black text on a white background is usually the easiest to discern when word processing.
8. Reduce glare.
If left uncorrected, glare will cause discomfort, eyestrain, and headaches. Try to reposition your monitor so that there's no glare on the screen (but avoid putting it in a position that's uncomfortable to view!). If you can't avoid the glare by readjusting your monitor positioning, consider a high-quality glass anti-glare screen.
9. Consider a swivel arm.
If you frequently interact with others, and placing your monitor in the recommended location would interfere with your interactions, consider purchasing a swivel arm. Swivel arms enable users to maintain proper monitor location while in use and easily swing their monitors out of the ways when not in use.
10 . Follow the 20/20/20 Rule
If you tend to work on your computer for prolonged periods of time, be sure to take a 20 second break every 20 minutes and look at least 20 feet away. This gives yours eyes a break and chance to adjust focus-a great way to avoid visual fatigue.
11. Keep a clean screen
Dust gathers easily on monitor screens. Be sure to periodically use a recommended solvent to remove any accumulated dust or fingerprints, ensuring a clean and visually consistent display.
1. Center your monitor.
For most workstations, the best position for your monitor is directly in front of you. Putting the monitor off-center (i.e., to the left or right of your body) can cause neck and shoulder pain due to twisting and awkward posture.
Exception: If you only occasionally look at the screen, it's acceptable to place the monitor to the side. People who frequently interact with others across a desk - bank tellers and managers, for example - may want to keep the monitor to the side so that it doesn't interfere with their communication. A good solution for these situations is a monitor swivel arm.
2. Sit arms' length away.
Your monitor should be about arm's length away when you're sitting back in your chair. (Sitting too close or too far from your screen can cause eyestrain). If you have a large monitor - 20" or larger - you should sit slightly further back.
3 . Position the top of your screen level with your eyes.
The ideal viewing height is to have your eyes level with an imaginary line across the screen, about 2"-3" below the top of the monitor. This can be accomplished in one of two ways - either by either lowering your monitor or raising your chair. If your screen is too low, you'll find yourself tilting your head forward to view the monitor (a common cause of neck pain). If it's too high, you may have to tilt your head back, leading to neck and shoulder pain - and increasing the likelihood of glrae from overhead lights (a common cause of headaches).
Exception: If you wear bifocals or trifocals while using your computer, it may be appropriate to position your monitor a few inches lower than otherwise recommended to accommodate comfortable viewing through your lower lenses.
Exception: If you use a large monitor (20" or larger), position your monitor so that the top of the viewing area is about 3" above eye level.
4. Tilt your monitor slightly upward.
Tilt the screen so that the base is slightly closer to you than the top. This enables you to view the entire screen and the display more clearly. Tilting the monitor downward isn't recommended unless necessary to reduce the glare of overhead lights or if your monitor is too high and can't be adjusted.
Beware: Tilting the screen too far back may cause reflected glare problems from overhead lighting.
5. Beware of your windows.
Windows are a common source of glare on the monitor. If you work in a room with windows, be sensitive to any reflections (or glare) that may show on your monitor and cause you to squint. A great way to check for glare is to turn your monitor off and examine any reflections visible on it. Also, placing your monitor directly in front of a window can create an uncomfortable viewing situation if the brightness of the window is greater than that of the monitor (see below)
6. Balance the brightness of your monitor and its surrondings.
You should adjust your monitor so that its brightness is approximately equal to the area directly behind it. The goal is to eliminate any contrast between the brightness of the screen and the area behind it. (Make sure, of course, that your workplace is adquately lit!). Uneven brightness can cause headaches and vision issues (such as fatigue and squinting). You may need to adjust your screen brightness throughout the day if your workspace is lit by natural light..
7. Adjust your font size and color.
The size of your text should be about two or three times the size of the smallest text that you can read. Black text on a white background is usually the easiest to discern when word processing.
8. Reduce glare.
If left uncorrected, glare will cause discomfort, eyestrain, and headaches. Try to reposition your monitor so that there's no glare on the screen (but avoid putting it in a position that's uncomfortable to view!). If you can't avoid the glare by readjusting your monitor positioning, consider a high-quality glass anti-glare screen.
9. Consider a swivel arm.
If you frequently interact with others, and placing your monitor in the recommended location would interfere with your interactions, consider purchasing a swivel arm. Swivel arms enable users to maintain proper monitor location while in use and easily swing their monitors out of the ways when not in use.
10 . Follow the 20/20/20 Rule
If you tend to work on your computer for prolonged periods of time, be sure to take a 20 second break every 20 minutes and look at least 20 feet away. This gives yours eyes a break and chance to adjust focus-a great way to avoid visual fatigue.
11. Keep a clean screen
Dust gathers easily on monitor screens. Be sure to periodically use a recommended solvent to remove any accumulated dust or fingerprints, ensuring a clean and visually consistent display.
Wednesday, February 3, 2010
Computer Chair Tips from Dr. Eric
Computer Chair Tips
Adjustable Chair
1. Adjust the Chair Height
Start with your seat at the highest setting and then adjust downward until your legs and feet feel comfortable, and the back of your knees is at an open angle (90 degrees or slightly greater, and not compressed).
2. Sit Back in the Chair
Adjust the height and/or depth of the lumbar support to provide comfortable lower back support.
3 . Adjust the Recline
If the chair has a recline lock, set this at a comfortable position. Remember to unlock this periodically; this will allow the backrest to move with your back as you change posture. It's generally better to be slightly reclined, as this helps relieve tension from your lower back. If the chair allows you to, adjust the recline tension as you move back and forth so that the chair provides consistent support.
4. Adjust the Seat Pan
When sitting back, make any adjustments to the seat pan (e.g., seat pan tilt) to reach a comfortable position. The seat pan should extend about an inch on both sides of your legs, and should not apply pressure to the back of your knees.
5. Adjust the Armrest
If possible, adjust the height, width, and position of your armrests to one most comfortable for how you work. Keep in mind that armrests will be used only between typing sessions, not while typing or using your mouse. Consider lowering or swinging the armrests out of the way when not in use so as to not inhibit your movement.
6. Clear Obstacles
Make sure that the chair's casters (wheels) move smoothly, and that nothing obstructs your ability to position the chair in front of your desk and computer.
Non-Adjustable Chair
If you don't have an adjustable chair, consider purchasing one. It's a wise investment because it's such a crucial element in creating an ergonomically correct workspace.
If you have any further questions on work station ergonimics, please contact my office for a consultation and assessment.
Dr. Eric
Your trusted Santa Monica Chiropractor
310-993-8482
www.drericnepo.com
Adjustable Chair
1. Adjust the Chair Height
Start with your seat at the highest setting and then adjust downward until your legs and feet feel comfortable, and the back of your knees is at an open angle (90 degrees or slightly greater, and not compressed).
2. Sit Back in the Chair
Adjust the height and/or depth of the lumbar support to provide comfortable lower back support.
3 . Adjust the Recline
If the chair has a recline lock, set this at a comfortable position. Remember to unlock this periodically; this will allow the backrest to move with your back as you change posture. It's generally better to be slightly reclined, as this helps relieve tension from your lower back. If the chair allows you to, adjust the recline tension as you move back and forth so that the chair provides consistent support.
4. Adjust the Seat Pan
When sitting back, make any adjustments to the seat pan (e.g., seat pan tilt) to reach a comfortable position. The seat pan should extend about an inch on both sides of your legs, and should not apply pressure to the back of your knees.
5. Adjust the Armrest
If possible, adjust the height, width, and position of your armrests to one most comfortable for how you work. Keep in mind that armrests will be used only between typing sessions, not while typing or using your mouse. Consider lowering or swinging the armrests out of the way when not in use so as to not inhibit your movement.
6. Clear Obstacles
Make sure that the chair's casters (wheels) move smoothly, and that nothing obstructs your ability to position the chair in front of your desk and computer.
Non-Adjustable Chair
If you don't have an adjustable chair, consider purchasing one. It's a wise investment because it's such a crucial element in creating an ergonomically correct workspace.
If you have any further questions on work station ergonimics, please contact my office for a consultation and assessment.
Dr. Eric
Your trusted Santa Monica Chiropractor
310-993-8482
www.drericnepo.com
Monday, February 1, 2010
Chiropractic and Professional sports
I just came across this video of one of my favorite 49ers and I thought it would be a good idea to share with you.
I hope you enjoy it.
Feel free to contact me with any quiropractic questions you may have.
Best,
Dr. Eric
Video link to Jerry Rice and Chiropractic Care
I hope you enjoy it.
Feel free to contact me with any quiropractic questions you may have.
Best,
Dr. Eric
Video link to Jerry Rice and Chiropractic Care
Change your diet, lower your blood pressure
Good Morning!
In this morning's Health section of the L.A. Times, there was an interesting short article on hypertension and food.
Most people who suffer from hypertension today can avoid drugs and lower their blood pressure by doing some simple lifestyle changes. For example: start or increase an exercise program, and change your diet.
This article was a snippet of a published study. The premise: Low carb diet = Decrease in blood pressure (and weight)! Click here to read article on the L.A. Times.
I will try to find original article and read more!
Have a healthy day!
Dr. Eric
310-993-8482
www.drericnepo.com
In this morning's Health section of the L.A. Times, there was an interesting short article on hypertension and food.
Most people who suffer from hypertension today can avoid drugs and lower their blood pressure by doing some simple lifestyle changes. For example: start or increase an exercise program, and change your diet.
This article was a snippet of a published study. The premise: Low carb diet = Decrease in blood pressure (and weight)! Click here to read article on the L.A. Times.
I will try to find original article and read more!
Have a healthy day!
Dr. Eric
310-993-8482
www.drericnepo.com
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