2012 is going to be a year of great expansion at Nedd Health Center! This includes the addition of new health professionals, services, products, and specials. We also plan to have more flexible hours as we look to eventually be open from Monday-Saturday!

Get in Shape to Start the New Year with Specials on Fat-Reducing Procedures

During the month of January we will be having a special on our two fat-reduction procedures. Our unique non-invasive FDA approved body contouring procedure using the Zerona® laser is now available during the month of January for the special price of $1,495, which is a $500 savings off our already discounted fee. The procedure includes 6 laser treatments, 6 infrared sauna treatments, a pre-program detoxification cleanse,  nutritional supplements that support the body’s elimination of fat, and 3 body composition analyses (before, during, after). For more information on this incredible technology, visit our website at www.neddhealthcenter.com and click on the left side of the front page where it says “Zerona Laser Program.” Also, contact our office for a free consultation to have all of your questions answered and to see if you are medically qualified to receive this procedure.

We have also discounted our HCG diet program during the month of January. The short program (26 days) has been discounted from $255 down to $200 and the long program (43 days) has been discounted from $324 down to $250! If you do it along with the Zerona Laser Program then it is only an additional $150 for the short program and $200 for the long program!

Attend Dr. Nedd’s Lecture at Nature’s Food Patch

On Thursday January 5th at 6:30 PM at Nature’s Food Patch, Dr. Nedd will be speaking about “Optimizing Your Athletic Performance.”  What better way to start the year off by getting some helpful information to maximize your athletic potential whether you are an average individual that just wants to be in shape or an elite athlete looking for an edge.

Dr. Nedd will cover a range of topics with lots of take-home value including proper footwear, water intake, stretching, diet, and the importance of working with a qualified and well-trained health professional. We hope to see you there with lots of family and friends!

New Posture Correction Shirts

One of the benefits of the advanced Sports Medicine training that Dr. Nedd has been undergoing (see section entitled Advanced Sports Medicine…) is exposure to new cutting edge technologies. One of which is the IntelliSkin PostureCue™ products. This is a posture workout that you wear in the form of a shirt! It engages your underused posture muscles from the moment you put it on. Depending on your level of posture fitness, wear it 30-60 minutes* in the beginning and increase the time increments as you become more comfortable.

Most of the people that Dr. Nedd examines have postural problems including rounded shoulders, hands turned inward (your thumbs should be pointing forward and hands at your sides when you are standing), and head jutted and tilted forward (your ear holes should line up with the center of your shoulders on side profile) due to tight chest muscles from typing, driving, reading, and many other activities that involve using your arms in front of you. You can successfully improve your posture by wearing this shirt in addition to doing assigned posture-specific exercises and stretches from Dr. Nedd, and making any recommended changes to your workstation, your seated posture, and your sleeping posture.

BENEFITS OF WEARING IntelliSkin PostureCue™ PRODUCTS:

• Instantly feel taller, leaner, and stronger
• Improved spinal alignment and posture
• Increased mobility, stability, muscular balance, and stability
• Better respiration, increased circulation and oxygen flow to the brain and muscles increasing endurance and reducing fatigue
• Quicker recovery from training, competition, injury and even traveling
• Supports and enhances the rehabilitation process when treating injuries (wearing IntelliSkin after treatment can extend the benefits of that treatment)
• Improved movement patterns through proper alignment and posture
• Reduces the risk of injury associated with poor posture and repetitive movement patterns

1-2. Perfectly positioned posture panels open, stretch and relax overused and under stretched chest muscles while stimulating muscles of the upper back to roll the shoulders down and back into a structurally and functionally correct posture position.

3. Vertical posture panel stimulates the muscles that keep the spine lengthened and upright with the head directly aligned over the shoulders while the shoulder blades are supported in their optimal position.

4. Longer shirt design for lower back and core compression functionally integrating the abdominals, hips, and gluts to the upper body for increased support and body alignment.

5. IntelliSkin technical fabric conforms to the core like an intelligent second skin allowing for maximum freedom of movement while enhancing muscular support.

Come in and have Dr. Nedd do a thorough postural analysis if you haven’t received one yet. Also, check out our display of Intelliskin® shirts including standard shirts, tank tops, and sports bras, and inquire how to get them to enhance your posture.

Introducing Ashleigh Gass

We are going to start the new year off by adding a new professional to our team, Ashleigh Gass. With a lifetime of experience in sports and training, Ashleigh possesses the knowledge, ability and passion required to create a positive transformation in the bodies and minds of her clients. Her extensive credentials include certifications as a Sports Performance Nutrition Advisor, Certified Sports Nutritionist through The International Society of Sports Nutrition (CISSN), and as a Certified Strength and Conditioning Specialist (CSCS). She is a Medical Exercise Specialist (MES), and is currently pursuing a master’s degree in human nutrition through The University of Bridgeport. Ashleigh graduated from the University of Victoria in 2003, where she earned a BSc, studying psychology and kinesiology. Ashleigh is also a graduate of the National Coaching Institute, having completed extensive sports science modules in the long-term physical preparation of the elite athlete.

Ashleigh has worked with weekend warriors, college athletes and high-level competitors for more than 10 years. Her work has included positions as a health and wellness director and personal trainer for Fitness World and as an exercise therapist and physical preparation coach for Synergy Health Management, both in her native British Columbia. She also provided strength and conditioning coaching for the Camosun College Chargers men’s and women’s basketball teams and men’s volleyball team; the 2004 Men’s U23 rugby team; and the 2004 World Junior Taekwondo Championships in Korea. Most recently, Ashleigh has worked with pre-professional ballerinas to help them achieve their fitness and weight goals through healthy nutritional choices.

Ashleigh brings her wealth of education and experience to “Brilliant Fitness and Nutrition”, and uses it to create a culture that is focused on promoting proper technique at all times to prevent injury. She brings cutting-edge training and nutrition solutions to her clients to help them achieve their wellness and performance goals.

Ashleigh is an accomplished natural body building and figure show competitor, most recently winning the Overall Title at the 2010 Hurricane Bay Championship and placing second in the Tall Class at the 2010 Southern States Championship. Her training methods and competitive wins have been profiled in several respected health and fitness publications.  Ashleigh is also a published writer, providing articles about training and nutrition. She has presented at national conferences including The International Society of Sports Nutrition Conference (ISSN) in June of 2010.

Ashleigh is going to offer 30 minute beginner exercise therapy sessions which are designed to complement and enhance the results gained from Dr. Nedd’s treatments.  They include corrective exercise, strengthening, and flexibility training. These sessions include home-based techniques and an individualized approach.

In addition, she is going to offer 1 hour intermediate exercise therapy sessions that will also focus on corrective exercises, strengthening, and flexibility training to improve muscle-building and fat-burning. Her hours of availability will start out on Mondays and Wednesdays from 2-6 pm with additional hours upon request.

Ashleigh is offering free, 30 minute consultations for the month of January. You can contact her directly at 310-666-0065 to schedule yours.

Advanced Sports Medicine Training for Dr. Nedd

Starting in April of 2011, Dr. Nedd began training to become a Diplomate of the American Chiropractic Board of Sports Physicians (DACBSP®). This intensive training takes approximately 2 years and includes eight weekend on-site seminars in Port Orange, Florida at Palmer College of Chiropractic, several hundred hours of online study, at least one hundred hours of on-field or apprentice sports training, a written requirement (case study, literature review, or research project), a written exam, a practical exam, maintenance of CPR certification, and completion of a minimum of 24 hours of annual continuing education units (CEUs).

In addition, the DACBSP certification requires the completion of the Certified Chiropractic Sports Physician (CCSP®) program which Dr. Nedd began in October of 2011 and includes five weekend on-site seminars in Raleigh, North Carolina as well as intensive online study, annual CEUs, and a written examination which Dr. Nedd will be taking in Portland, Oregon in April 2012 at the Annual Chiropractic Sports Sciences Symposium. Dr. Nedd plans on taking his written and practical examinations for his DACBSP and present his case study at the 2013 Annual Chiropractic Sports Sciences Symposium at the U.S. Olympic Training Center in Colorado Springs, Colorado.

What does all this mean in terms of technical expertise?  The answer to this question is that there are less than 300 chiropractor who have attained the status of DACBSP. Dr. Nedd will be in an elite category of doctors who are worthy of being qualified to work as Olympic doctors or professional sports team physicians! Dr. Nedd as worked with elite athletes his entire career and wants to be able to offer the absolute highest quality of care for them as well as his regular patients. By the way, the Director of the American Chiropractic Board of Sports Physicians, William Moreau, DC, DACBSP®, is also the Director of Sports Medicine Clinics for the United States Olympic Committee. He is the first chiropractor in any country to achieve this lofty status. The Medical Director, Sports Performance Division, of the United States Olympic Committee, Michael Reed, DC, DACBSP®,  is also the first chiropractor to attain this incredible honor!

The last newsletter covered dietary recommendations for inflammation. This issue covers popular anti-inflammatory medications and their harmful side effects, as well as alternative natural anti-inflammatory supplements. I strongly recommend that you do not take this subject lightly especially since many of these medications are generally classified as “safe” and often taken like candy.

Before we delve into this topic, I want to clarify something about inflammation. Inflammation is actually the body’s normal response to an injury or other harmful triggers including infections and toxins. It is not due to a deficiency of anti-inflammatory medications! These medications can give temporary symptom relief, but they do not address the cause(s) of inflammation and long-term use of them actually inhibits healing. Nutritional support can help the body handle the cause(s) of inflammation and assist it in healing.

NSAIDS (non-steroidal anti-inflammatory drugs) are the most commonly used and prescribed anti-inflammatory medications. The most popular over-the-counter (OTC) NSAIDS are aspirin and ibuprofen. They are generally safer than prescribed NSAIDS and steroidal anti-inflammatory medications, but they still have the potential for significant side effects.

Aspirin has other benefits as an analgesic (pain-killer) and blood thinner. Some studies have shown that it can reduce the risk of heart attacks and strokes, but so can many wholesome foods and nutritional supplements. Other studies have shown that it can potentially prevent and slow down the progression of certain types of cancer and Alzheimer’s Disease. The problem is that many people take aspirin blindly as if their life depended on it without even looking at clinically proven natural remedies that can do the same things.  It’s questionable whether aspirin’s risks outweigh its rewards due to it’s many documented side effects including:

• Bleeding and ulcers of the stomach, intestines, esophagus
• Increased bruising
• Dizziness
• Ringing in the ears (tinnitus)
• Reye’s Syndrome – increased risk when given to children under 18 and especially after receiving varicella and MMR vaccines or while fighting a virus.  It is a rare and potentially fatal disease that strikes quickly primarily affecting the brain and liver.

Ibuprofen, also known as Advil and Motrin, is also used as a painkiller and is effective for lowering high fevers (anti-pyretic). Of all the anti-inflammatory medications, ibuprofen has the lowest incidence of stomach and intestine complications such as bleeding and ulcers, but this is only true when it is taken in low dosages and like all other NSAIDS it should not be taken with alcohol.  Common side effects include nausea, raised liver enzymes, constipation, diarrhea, headaches, and dizziness. Long term usage of ibuprofen has been linked to an increased risk for heart attacks and erectile dysfunction in males. A study published by the Canadian Medical Journal showed that pregnant women taking NSAIDS including ibuprofen were 2.4 times more likely to have a miscarriage.

Tylenol is not an anti-inflammatory medication, but is instead effective for relieving pain and lowering high fevers. I have included it here to give you some vital information on “the pain reliever hospitals use most” because it is far from the safest OTC painkiller that it is perceived to be.  In fact, many experts agree that it is the most dangerous OTC in the U.S.  The reason for that is that it is not only the No. 1 cause of acute liver failure in the U.S., but is also the No. 1 cause of pharmaceutical drug deaths.  If you decide to use it, always make sure you take it with food and do not take it with alcohol because these combinations have been proven to significantly increase your risk of liver complications and/or overdose toxicity.  You can read more about this at http://abcnews.go.com/Health/PainManagement/story?id=2739177&page=1.

The most commonly prescribed steroidal anti-inflammatory medications are cortisone and prednisone. They are synthetic versions of adrenal gland hormones called corticosteroids. Cortisone is typically injected into an inflamed joint to reduce inflammation quickly and can last up to a few weeks. It is very close to the natural adrenal hormone called cortisol, but it is more powerful and longer lasting than cortisol since it stays in the body for days instead of minutes. Common complications from cortisone shots include death of nearby bone (osteonecrosis), thinning of nearby bone (osteoporosis), joint infection, nerve damage, temporary flare of pain and inflammation in the joint, skin and soft tissue thinning around injection site, and whitening or lightening of the skin around injection site. Repeated injections can cause deterioration of the cartilage as well as tendon weakening or rupture. Therefore, it is advisable to limit cortisone injections or find other alternatives that have limited or no side effects.

Prednisone is typically taken orally in pill form and has a more whole-body effect. Side effects from prednisone include increased blood sugar (especially in diabetics), fluid retention, insomnia, and reduced immune function. Long-term usage can lead to osteoporosis, glaucoma, cataracts, and depression. If taken for more than seven days, it will suppress the adrenal glands’ ability to produce corticosteroids. Therefore, in order to prevent complete dependence on this drug it must not be abruptly stopped, but rather gradually reduced over days or possibly weeks.

The best documented natural anti-inflammatory supplements available are fish oil, glucosamine and chondroitin sulfate, systemic enzymes and Vitamin C.  Fish oil, in particular the omega-3 fatty acids called EPA and DHA, is not only a terrific anti-inflammatory, but it also has heart-healthy benefits including lowering triglycerides and raising good cholesterol levels, lowering high blood pressure, reducing plaque build-up inside arteries, and lubricating blood cells to prevent blood clots making it a great alternative blood thinner to aspirin. It is also a good hormone precursor, protects your skin from the sun’s damaging rays, has anti-aging properties, helps prevent Alzheimer’s Disease, and improves vision while helping combat eye conditions like macular degeneration. In order to get an anti-inflammatory effect from fish oil, it is recommended that you take 3,000-5,000 mg of it daily.

Glucosamine and chondroitin sulfate are excellent for joint inflammation since they can help regenerate cartilage. In addition, the sulfur (sulfate) molecule is needed to help the liver detoxify chemicals. In fact, often times joint degeneration is caused by an excess of toxins in the body where the liver has to steal sulfur from the cartilage to handle them. Doing regular liver cleanses and supplementing with glucosamine and chondroitin sulfate can essentially kill two birds with one stone!

Systemic enzymes, also known as proteolytic enzymes, are believed to be by many experts the strongest natural anti-inflammatory supplements available. I have been using and recommending these for many years and have seen incredible results. The most popular systemic enzymes on the market are called Wobenzym, which comes from Germany and works very well. We carry an alternative supplement called Lyso-Lyph-Forte that is essentially identical and less expensive.  I especially like recommending these with glucosamine and chondroitin sulfate to shrink and strengthen bulging and herniated spinal discs.  Just remember to always take them on an empty stomach (one hour before eating and at least two hours after eating) because if taken with food they will work as digestive enzymes instead!

We all know that Vitamin C is excellent for the immune system as it helps fight colds. It is also an excellent anti-inflammatory supplement especially since it reduces a by-product of inflammation called histamine, which is also responsible for the symptoms of allergies. Your body does not make Vitamin C so it should be supplemented regularly. Taking 3,000-5,000 mg of Vitamin C daily is recommended when fighting inflammation. If you develop diarrhea, then simply lower the amount until your stools normalize. Vitamin C as well as zinc are also important for ligament repair and should be taken together after a sprained joint or a surgical joint repair.

The most important natural “supplement” that you can take to reduce inflammation in the body is water! Dehydration is a major cause of inflammation.  When the radiator of your car is low in water it will overheat – the same goes for your body and it is called inflammation. The body is 70% water and the brain is 80% water. Take your body weight and multiply it X .55 and you will have the approximately amount of daily ounces of water you should drink.

If you have a condition that includes inflammation and have gotten into the vicious cycle of taking anti-inflammatory medications, then come in and let me help you address the cause(s) of your condition and utilize healthier solutions.

In the 3 previous newsletters we covered what cholesterol is, the most commonly prescribed cholesterol-lowering drugs (statins), side effects from taking cholesterol-lowering drugs, and the fact that low cholesterol levels can actually be more dangerous than high cholesterol levels. It is now time to look at proven natural therapies that can assist in optimizing cholesterol levels and preventing heart disease.

Following a combined natural strategy to promote healthy blood cholesterol and prevent cardiovascular disease is the best approach.  Studies have shown the following beneficial effects of specific lifestyle changes:

• Exercise – approximately 5-10% reduction in blood cholesterol
• Avoid smoking – quitting smoking will lower the bad (LDL) cholesterol and raise the good (HDL) cholesterol
• Reduction of saturated fats and trans-fatty acids intake in diet – approximately 15% reduction in total blood cholesterol with lowering of LDL and triglycerides
• Increasing fruits and vegetables – approximately 10% cholesterol reduction with beneficial antioxidant benefits
• Moderate alcohol intake – new studies show benefits on HDL and lowering of total blood cholesterol
• Dietary supplements for cholesterol control including oat bran, beta glucans, phytosterol complexes from soy, policosanol, fish oil, garlic, and niacin – reduction in total blood cholesterol of up to 20% plus
• Reducing blood homocysteine levels – using vitamin B6, folic acid, vitamin B12, and trimethylglycine

Let’s now focus on nutrition. It’s already common knowledge that foods high in saturated fat and trans-fatty acids can elevate cholesterol levels. But did you know that foods containing high concentrations of the amino acid histidine, specifically grain products (breads, cakes, and pastas) and all dairy products (even the low-fat types), can cause elevated cholesterol levels?  Therefore, if you are going to eat grains and dairy, you need to balance them with meats (lean beef, chicken, pork, turkey, and even eggs) as well as fruits and vegetables. The amino acids glycine and taurine, on the other hand, are beneficial since they help to break down cholesterol and speed its removal through the digestive tract.  Fruits just happen to have a very high concentration of glycine!

Garlic has been proven in many clinical studies to lower LDL (bad) cholesterol, raise good (HDL) cholesterol, and lower triglycerides. Other foods that have beneficial cholesterol-lowering effects include green leafy vegetables, avocados, almonds, walnuts, olive oil, soy beans, shiitake mushrooms, chili peppers, beans (kidney, pintos, black, navy, etc.), onions, fatty fish, and flax seed.

Niacin is found in red meat, chicken, turkey, beans, and grains. It is less expensive, much safer, and more effective at improving cholesterol levels than any statin drug!  It works by breaking down cholesterol in the bloodstream and converting it to hormone compounds like estrogen and Cortisol. It has been shown to decrease bad (LDL) cholesterol and triglycerides while at the same time increasing good (HDL) cholesterol. A study published in the Journal of American Cardiology in December of 1986 showed that it reduced the incidence of recurrent, nonfatal heart attacks by 27% and the number of strokes by 26%. All forms of niacin are effective except the “no-flush” forms.

According to Guyton’s Textbook of Medical Physiology, cholesterol metabolism is regulated by essential fatty acids. The most effective oils that we recommend are EPA/DHA from fatty fish. It’s crucial that the fish oil is “purity certified” to ensure that it does not contain mercury, pesticides, or other industrial chemicals. Fish oil has been shown to lower elevated bad (HDL) cholesterol and triglycerides, prevent blood clots, slow plaque growth, prevent sudden cardiac death, and normalize heart arrhythmias.

Another supplement rich in essential fatty acids called krill oil has shown promising cholesterol-lowering benefits in recent studies, too. Krill are shrimp-like crustaceans that live in the ocean. Not only does krill oil contain omega-3 fatty acids, but it also contains an antioxidant that is unique because it crosses the blood-brain barrier where it can theoretically protect the eye, brain and central nervous system from free radical damage.

My all-time favorite cholesterol-balancing supplement is Choles-PlusT by Suncoast BioResearch Co.  It contains an excellent blend of natural ingredients that have all been found in medical studies to lower bad (LDL) cholesterol and increase good (HDL) cholesterol. These ingredients have also been shown to inhibit blood clotting, reduce triglyceride levels, and slow down the production of cholesterol in the liver. It specifically contains a safe form of red yeast rice called Hong-Qu, guggulipid extract, inositol hexaniacinate, policosinol, phytosterol complex, and CoQ10.  This product is available at our office.

I would like to wrap up this series on cholesterol by refreshing your memory about my own personal experience from the first newsletter of this series. I shared with you the details of how my total cholesterol level, which was normally around 160, was elevated to 231 and my cortisol levels were also out-of-range due to accumulated stress. Would you like to know how I got them balanced quickly? I simply added an excellent EPA/DHA fish oil supplement along with anti-stress and adrenal gland support herbs called adaptogens. In just one week, my cholesterol dropped from 231 to 193 and my circulation and energy levels were significantly better!

If you missed any of the previous newsletters in this series, you can find them in the Newsletter Library on our website at www.neddhealthcenter.com.  I hope you found this information to be enlightening and will use it to improve your health as well as others that you know.  If you have a current cardiovascular or cholesterol-related health concern or know someone that does and would like some nutritional assistance, then contact my office and we’ll be happy to help!

Do you suffer from too much inflammation in your body? Have you been diagnosed with arthritis, tendonitis, bursitis, plantar fasciitis, pancreatitis, gastritis, colitis, or fibromyalgia? All of these conditions are the result of too much inflammation in various parts of the body. This newsletter will go over dietary factors involved with inflammation and a corrective diet that has been proven to reduce inflammation.

Here is a list of some of the common signs and symptoms of inflammation:

• Chronic aches and pains (back pain, neck pain, headaches, or general muscle and/or joint soreness)
• Being overweight
• Being able to grab too much fat around the waist
• Not exercising regularly
• Not feeling well when exercising
• Having difficulty recovering from moderate to light exercise
• Feeling physically lethargic
• Feeling mentally lethargic as well as rundown and depressed often
• Looking old and/or feeling old for your age
• Having old and sagging skin
• Suffering from one or more of the following: frequent cold symptoms, frequent flu symptoms, frequent allergies, arthritis, fibromyalgia, chronic fatigue syndrome, sinusitis, acne, asthma, digestive disorders, abnormal periods, endometriosis, Alzheimmer’s disease, Parkinson’s disease, multiple sclerosis, cancer, heart disease, osteoporosis, hypertension, depression, insulin resistance syndrome (pre-diabetes), or diabetes.

Here is a list of foods that create inflammation (pro-inflammatory) in the body:

• All grains and grain products (White bread, whole wheat bread, pasta, cereal, pretzels, crackers and any other product made  with grains or flours from grains including most desserts and packaged foods)
• Partially hydrogenated oils aka trans fats (Margarine, deep fried foods like French fries, and most packaged foods)
• Seed and legume oils (Corn oil, safflower oil, sunflower oil, cottonseed oil, peanut oil, soybean oil and foods made with these oils including mayonnaise, tartar sauce, margarine, salad dressings and many packaged foods)
• Soft drinks and sugar
• Dairy and soy (when consumed heavily)
• Meat and eggs from grain-fed animals

Perhaps the most shocking food on the list is grains especially since it was at the base of the highly touted USDA (U.S. Department of Agriculture) “Food Pyramid” from 1992 –2005 and finally changed this year to a lower recommended percentage, but still one of the highest recommended foods along with vegetables.  Grains are inexpensive and contain nutrients and fiber which are healthy, but we can obtain those nutrients and fiber from eating healthy meats, fruits, vegetables, nuts and nutritional supplements. Unfortunately, grains have a dark side that far outweighs these benefits.

Grains have only been consumed for a relatively short period (10,000 years) of man’s existence. After they grew in popularity and became more of a staple food than animal proteins for a large percentage of the earth’s population, the following negative health outcomes occurred: increased infant mortality rate, reduced lifespan, increases in infectious diseases, increase in iron deficiency anemia, increased number of dental cavities and enamel defects, increased osteoporosis and osteomalacia (bone softening) and other bone mineral disorders.

There are 5 valid reason to avoid grains:

1. Gluten—this is the most notorious inflammatory component of grains and is found in wheat, rye, barley, barley malt, semolina, spelt, kamut, and couscous.  Severe allergy or sensitivity to this protein can result in a disabling digestive disease called Celiac. Other less severe, but more common conditions that gluten can cause or contribute to include headaches, chronic fatigue, and various digestive complaints. The “gluten-free” craze is now very popular and many restaurants have “gluten-free” menu items.

2. Lectins—these are sugar proteins found in all grains and legumes (beans, lentils, soy, peanuts) and can cause inflammation in the digestive system. They have been found to cause a number of diseases including arthritis, psoriasis, multiple sclerosis, cataracts, infertility, allergies, and autoimmune problems.  Certain blood types are especially sensitive to grain lectins including O and A.

3. Phytic acid—this is found in grains and reduces the absorption of calcium, magnesium, iron, and zinc.

4. Acid pH—grains cause an overall lowering of the body’s pH making it more acidic which promotes inflammation.

5. Omega-6 fatty acids—these are found in high amounts in grains and they cause inflammation as opposed to omega-3 fatty acids which are anti-inflammatory and found in fish and green vegetables and can be taken as supplements.

Now that we have seen which foods create inflammation, let’s look at the foods which are anti-inflammatory:

• All fruits and vegetables (raw or lightly cooked) – limit fruits very high in naturally-occurring sugar including bananas, pineapples, mangoes, and papayas
• Red and sweet potatoes
• Fresh fish (avoid farm-raised tilapia, catfish, basa and bronzini as they have elevated levels of pro-inflammatory omega-6 oils)
• Meat, chicken, and turkey from grass-fed animals (keep them lean and preferably organic)
• Wild game including deer, elk, etc.
• Omega-3 eggs (found in health food stores and some regular grocery stores)
• Raw nuts (almonds, cashews, walnuts, hazelnuts, pistachios, Brazil nuts, and macadamia nuts)
• Spices (ginger, turmeric, garlic, dill, oregano, coriander, fennel, red chili pepper, basil, rosemary, and Himalayan salt)
• Oils & fats (organic butter, coconut oil, uncooked extra virgin olive oil, and avocados)
• Salad dressing (blend extra virgin oil, balsamic vinegar or lemon juice, mustard, along with any of the above spices)
• Beverages (water, organic green tea, red wine, stout beer, gluten-free beer)

It is not a coincidence that many of the currently popular and effective diets recommend eliminating the pro-inflammatory foods and focus on consuming the anti-inflammatory foods. These diets include the Paleo diet, gluten-free diet, and HCG diet.

The most common anti-inflammatory medications are over-the-counter NSAIDS (non-steroidal anti-inflammatory drugs), prescription NSAIDS, and prescription steroidal anti-inflammatory drugs. All of these medications have side effects and it is not a good idea to take them long-term because of the damage they can do to your body as well as the fact that some of them can become very addictive and extremely difficult to stop.  The next issue will cover the harmful effects of these medications in detail and give effective alternative natural anti-inflammatory remedies.

In addition to monitoring your diet to control inflammation, low-impact exercise is also incredibly beneficial. How many times have you woken up in the morning feeling stiff and sore and then once you got up and moved around for a while or went for a walk or went swimming and you felt much better? Our bodies are meant to be moved and when joints are constricted or fixated, too much friction can occur resulting in inflammation. That is also why chiropractic adjustments are also helpful since they help reduce fixated joints and improve motion as well as improving nerve flow and reducing muscle tension. Cold laser therapy is also incredibly effective for reducing inflammation, especially the unit that I use at my office because it can be programmed specifically for treating inflammation!

Just because your doctor has diagnosed you with an inflammatory condition like arthritis doesn’t mean that you just “have to live with it” and that you will have it the rest of your life. If you suffer from any of the signs and symptoms listed at the beginning of this newsletter, then I recommend that you come in for an evaluation so that we can troubleshoot your condition.  By following these recommendations plus those in the upcoming newsletter, you and I can break the vicious cycle of inflammation and I look forward to helping you!

When was the last time that you had a therapeutic massage? Last week? Last month? Last year? Never?  Massage has too often been depicted as a luxury item. It is anything but that as you will see in this newsletter.

In these times of economic stress we should all be doing cost-effective stress reduction techniques including regular exercise, healthy eating, drinking plenty of water, fun hobbies, getting plenty of rest, taking walks, stretching, and keeping our bodies in optimum balance through chiropractic adjustments and other physical medicine techniques including therapeutic massage.  Therapeutic massage is incredible for stress reduction, but it also has many other health benefits backed up by excellent scientific research.

Massage therapy is one of the oldest and simplest forms of medicine dating back to 2,700 B.C. in Chinese medical literature. Even Hippocrates, known as the “Father of Medicine,” said “the physician must be experienced in many things, but most assuredly in rubbing…for rubbing can bind a joint that is too loose, and loosen a joint that is too rigid.”

Here are the results of some medical studies showing measurable benefits of therapeutic massage:

• Medical school students at the University of Medicine and Dentistry of New Jersey-New Jersey Medical School who received massage therapy before an exam showed a significant decrease in anxiety and respiratory rates, as well as a significant increase in white blood cells and natural killer cell activity, suggesting a benefit to the immune system.
• Preliminary results suggested cancer patients had less pain and anxiety after receiving therapeutic massage at the James Cancer Hospital and Research Institute in Columbus, Ohio.
• Women who had experienced the recent death of a child were less depressed after receiving therapeutic massage, according to preliminary results of a study at the University of South Carolina.
• Studies funded by the National Institutes of Health (NIH) have found massage beneficial in improving weight gain in HIV-exposed infants and facilitating recovery in patients who underwent abdominal surgery.
• At the University of Miami School of Medicine’s Touch Research Institute, researchers have found that massage is helpful in decreasing blood pressure in people with hypertension, alleviating pain in migraine sufferers and improving alertness and performance in office workers.
• An increasing number of research studies show massage reduces heart rate, lowers blood pressure, increases blood circulation and lymph flow, relaxes muscles, improves range of motion, and increases endorphins (enhancing medical treatment).
• Although therapeutic massage does not increase muscle strength, massage can stimulate weak, inactive muscles and, thus, partially compensate for the lack of exercise and inactivity resulting from illness or injury. Massage can hasten and lead to a more complete recovery from exercise or injury.

Many of those medical studies were done on special populations, but the benefits of massage translate to everybody. They include, but are not limited to the following:

* Massage increases circulation, allowing the body to pump more oxygen and nutrients into tissues and vital organs

* Massage relieves pain for migraine sufferers and decreases the need for medication

* Massage promotes deeper sleep

* Alleviates low-back pain and improves range of motion

* Assists with shorter, easier labor for expectant mothers and shortens maternity hospital stays

* Eases medication dependence

* Enhances immunity by stimulating lymph flow—the body’s natural defense system

* Exercises and stretches weak, tight, or atrophied muscles

* Helps athletes of any level prepare for, and recover from, strenuous workouts

* Improves the condition of the body’s largest organ—the skin

* Increases joint flexibility

* Lessens depression and anxiety

* Promotes tissue regeneration, reducing scar tissue and stretch marks

* Pumps oxygen and nutrients into tissues and vital organs, improving circulation

* Reduces post-surgery adhesions and swelling

* Reduces spasms and cramping

* Relaxes and softens injured, tired, and overused muscles

* Releases endorphins—amino acids that work as the body’s natural painkillers

Why should everyone get massages on a regular basis? Your body is not like a machine that just needs its screws tightened or a little bit of oil to lubricate a creaky joint. Instead, our bodies are dynamic and flexible because of soft tissues like muscles, fat, fascia, ligaments, and tendons. Soft tissues can get knotted up and strained plus they can accumulate harsh chemicals like lactic acid and environmental toxins which can create soreness, tightness, and even conditions including fibromyalgia. Drinking water, stretching, and taking Epsom salt baths are helpful, but usually not enough to totally relieve these problems. Add in therapeutic massage and you have a winning formula.

Just like other healthy habits such as exercise and diet, you get the maximum benefits when you get massages on a consistent basis.  It’s customary to start out getting weekly massages and then once you have attained satisfactory functional improvement in whatever areas you are aiming to handle, then maintaining that desired state by receiving monthly massages is usually recommended.

Our therapist, Elizabeth Beiro, LMT, has 15 years of experience and is expertly trained and certified in many techniques ranging from light relaxation massage to deep tissue massage. She recently became certified in Thai Massage which is a unique blend of incorporating yoga stretches with traditional massage to significantly improve flexibility by focusing on improving range of motion and reducing muscle tension at the same time. Give us a call if you or someone you know is interested in receiving therapeutic massage and we will be happy to accommodate you as soon as possible.

Many patients have asked me, “How does the cold laser work?” and “What does it help?” Those questions were basically answered in the newsletter of January/February 2009 titled “Cold Laser Therapy,” which can be found in the Newsletters section of our website. This issue will explain how cold laser therapy assists chiropractic adjustments.

When I examine a new patient that comes in with low back pain, for example, I not only look at their posture, feel for tight muscles and painful areas, and observe how well they can bend, but I also test specific muscles responsible for normal movement and stabilization of the back and hips. Quite often muscles are tight because they are compensating for muscles that are weak. Therefore, finding and strengthening weak muscles will often result in tight muscles relaxing.

For example, a patient comes in and is bent to the right and slightly forward. Upon inspection via specific muscle testing, the muscles on the left side of the back and between the rib cage and waist are found to be weak allowing the body to be pulled the opposite way.  Before doing a chiropractic adjustment, I recommend that we use the cold laser to help strengthen these muscles.

How exactly can the laser help strengthen the muscles? This is accomplished by improving nerve flow. OK, but what do your nerves have to do with muscle strength?  The answer to that is everything!  Your nerves are the communication and power lines to all of your body parts. They are just like wires in an electrical device because electrical impulses, similar to electricity in a wire, flow through them. As long as there is no interference, the nerves work well and whatever they attach to works well, too.  Anything that interferes with nerve flow in the body results in a loss of body function and that can include muscle strength.

You might now be thinking, “Isn’t improving nerve flow what a chiropractic adjustment does?” Yes, but in a slightly different way than what the laser does.  Think of it like this – you are watering your plants with a hose and notice that the stream of water is weak and it is just coming out as drops of water.  You turn around and notice that there is a kink in the hose which is obstructing the flow.  You unbend it and then it flows normally. That is similar to having a pinched spinal nerve due to a misaligned vertebra. When the vertebra is adjusted back into its proper alignment, the space opens up for the nerve and it can work properly again since it is not compressed anymore.

Now let’s go back to the garden hose analogy and see how that relates to the cold laser.  You are watering your plants and the water is coming out one drop at a time. The first thing that you would do is check to see if the faucet needs to be turned up. By doing that you are obviously increasing the flow of water directly. Another example is trying to read a book, but the light is too dim so you simply increase the flow of light by adjusting the dimmer switch. Well, that’s precisely what we’re able to accomplish with the cold laser. We identify a weak muscle through testing, then stimulate the nerve(s) responsible for that muscle with the cold laser for a few seconds, and it immediately increases the energy flowing through the nerve resulting in a stronger muscle.

So how does the cold laser assist a chiropractic adjustment?  By strengthening the muscles that support the spine and surrounding areas, I find that patients hold their chiropractic adjustments better.  The cold laser can also be used on  the spine or related areas to reduce pain and inflammation, speed up the recovery time from injuries, and reduce the formation of scar tissue.

In addition to cold laser therapy and chiropractic adjustments, patients may also be assigned exercises that focus on the specific muscles that were found to be weak.  Also, since your muscles are primarily made out of protein and water, it’s very important to make sure that you are drinking enough water and not only eating enough protein, but also effectively digesting it.  You may need to supplement with digestive enzymes in order to ensure that you are assimilating protein optimally.  Nerve flow is also dependent on proper mineral intake and since we live in sunny Florida, it’s important to regularly supplement with the electrolytes magnesium, potassium, calcium, and sodium. Instead of the popular electrolyte drinks Gatorade and Powerade, which also happen to have sugar or artificial sweeteners plus table salt, I recommend the powdered electrolyte drinks called Emergen-C and Electro Mix.

I have trained with some outstanding doctors that teach cold laser therapy including Dr. Jeffrey Spencer, who was Lance Armstrong’s personal chiropractor during all seven of his Tour de France victories. Dr. Spencer was also a member of the 1972 United States Olympic Cycling Team.  I use his Erchonia laser protocol daily in my practice.  If it’s good enough for Lance, then it’s definitely good enough for my patients, too!

The bottom line is that cold laser therapy is a very effective technology that can help many health conditions. If you haven’t experienced it, you should come in and witness for yourself its incredible benefits.  It is very cost effective at just $25 per treatment, usually only takes a few minutes, and is completely safe and painless!  I will be happy to answer any questions that you may have concerning cold laser therapy.  I look forward to helping you out.

The last issue went over the HCG approach which is a highly effective short-term fat loss approach. This issue covers a long-term healthy diet approach which can produce fat loss on a more gradual basis. This approach combines 2 different diets—the Paleo Diet and the Blood Type Diet. 

I have researched many dietary approaches over the last 20+ years including but not limited to the Food Pyramid, Vegetarian, Atkins, Zone, Weight Watchers, and Metabolic Typing. They all have some workable truths to them, but I have found them all to be lacking in producing long-term health for everyone. I have yet to find one specific diet that works for everyone. There are a number of factors that most diets don’t take into account such as one’s native background, blood type, and individual food allergies and sensitivities.  Instead of going into detail about all of these factors I have decided to simplify things and discuss 2 dietary approaches that work very well for nearly everyone when combined.

The first approach is what I would consider the foundation diet. The Paleo Diet, written by Loren Cordain, Ph.D., is an outstanding reference book for this approach. It is based on sound nutritional principles dating back to the Paleolithic period, also known as the Old Stone Age, which occurred approximately 2.5 million years ago until approximately 10,000 years ago.  The Agricultural Revolution then began and our original diet changed. According to historical and anthropological records, our Paleolithic ancestors were lean, fit and free from heart disease and other conditions that plague modern man. Up until 10,000 years ago, the people on Earth were known as “hunter-gatherers” since they survived by hunting wild animals and fish and gathering wild fruits and vegetables. It’s no wonder that we have so many health problems today since the basic elements of our modern diet include cereals, dairy products, refined sugars, fatty meats, and salted, processed foods.

Here are the basics of the Paleo Diet:

1. All the lean meats, fish, and seafood you can eat

2. All the fruits and nonstarchy vegetables you can eat

3. No cereals, grains, and rice

4. No legumes (beans, peas, peanuts)

5. No dairy products

6. No processed foods

In summary, the Paleo Diet is not a low-fat or low-carb diet, but rather a high-lean protein, moderate-carb, moderate-to-high healthy fat, and high-fiber diet. It is an excellent foundation for any long-term approach to healthy eating and weight loss.

If no changes in man had occurred since the Paleolithic period, then the Paleo Diet by itself would be workable for everyone. However, something notable has changed and that is the evolution of different blood types. The original Blood Type of man was O and it is still the predominant blood type even today. People with Blood Type O thrive on the “hunter-gatherer” dietary approach and that includes the Paleo Diet by itself.

Type A blood initially appeared somewhere in Asia or the Middle East between 25,000 and 15,000 B.C. and became prominent approximately 10,000 years ago, which also marked the end of the Paleolithic period and the beginning of the Agricultural Revolution.  The extraordinary rate of human mutation from Type O to Type A was based on a survival response to the many infections caused by an increased populace and major dietary changes. 

Type B blood developed around 10,000-15,000 B.C. in the area of the Himalayan highlands, which are now part of present-day Pakistan and India. It is presumed that Blood Type B may have initially mutated in response to climactic changes.

Type AB blood is the newest and rarest. It developed from the intermingling of Type A Caucasians and Type B Mongolians initially around 500 B.C. 

The key data from the Blood Type Diet is avoiding foods that contain specific proteins called lectins, which cause blood cells to stick together like glue throughout the body at different organs and body systems. This is a great example of the old adage “One man’s food is another man’s poison” because some foods may be beneficial for some blood types since the lectins in them cause the cells to stay separate, while other foods can be harmful causing the cells to stick together. For example, gluten, the most common lectin found in wheat and other grains, binds to the lining of the small intestine, causing significant inflammation and painful irritation in some blood types—especially Type O.

I had attempted to follow very strictly in the past the Blood Type Diet from the reference book Eat Right 4 Your Type by Dr. Peter J. D’Adamo, but found it to be too limiting especially since I am a Blood Type A.  What I have found to work the best is to simply refer to the “Avoid” section for your blood type so that you eliminate any potentially troublesome foods. By combining this with the Paleo Diet approach, you have a more completely individualized dietary program.

If you would like a free Blood Type Food Guide which categorizes hundreds of foods according to blood type; type of food; and whether they are beneficial, neutral, or should be avoided feel free to contact my office via email or phone for a hard copy or email file.  This free offer is limited to the month of March so please be sure to contact us soon!

I check everyone in their initial chiropractic exam for flat feet. The reason I do this is because it is easy to spot and can be remedied easily and inexpensively.  Flat feet can result in some very painful conditions that you may not have realized have any connection whatsoever.

There are actually 2 types of flat feet: a flexible flat foot and a true fallen arch. A true fallen arch shows up as a flat foot whether you are standing, sitting, or trying to stand on your toes. In other words, no matter what you do or what position you put your foot in, it simply stays flat. A flexible flat foot, on the other hand, shows up as a flat foot when you stand on it, but when you stand on your heel or pull the toes back with the rest of the foot flat on the floor the arch will actually return. This is due to a condition called “excessive pronation” where the foot rolls inward.

In order to determine if you have flat feet, simple tests can be performed. As part of the initial postural analysis, I will have a patient remove his/her shoes and stand facing me with the feet about shoulder width apart. I then attempt to slide my index finger under the inside arch and see how far it will go. The flatter the arch, the shorter the distance I can get my finger under the arch. Another test that can be performed is the “wet footprint” test. You simply stand on a  piece of cardboard or heavy paper on a smooth surface after wetting your feet with water. If you can see the entire outline of the foot, then that indicates you have a flat foot.

I have excessive pronation and suffered the consequences of this condition when I was a teenager. When I ran track I used to get painful shin splints (see #5 under flat foot problems) which required icing and massaging with cream on a daily basis. After discovering that I had excessive pronation, I got some custom-made orthotics (arch supports) which handled my flexible flat feet caused by excessive pronation. In addition, I received very specific chiropractic adjustments that reset the shin (tibia) bone since it tends to torque outward during excessive pronation. I have not had shin splints since I started wearing orthotics combined with chiropractic maintenance care!

There are 2 methods for recognizing excessive pronation:

1.  The Achilles Tendon Test: On a normal foot when looking at the leg and foot from the back, the Achilles tendon runs straight down the leg into the heel. With excessive pronation, the tendon runs straight down the leg, but twists outward as it arrives at the heel. You inner ankle bone will jut out significantly compared to your outer ankle bone.

2.  The Used Shoes Test: This is done by placing a pair of your most used running or dress shoes on the table with the toes pointing away from you. View them by squatting down to eye level and look to see if the shoes tilt inwards. If so, then your feet are excessively pronated. Also, excessive pronation will cause your shoes to have wear marks along the outer edge of the heel and inner edge of the toe areas.

When the inside arch of your foot flattens out it can create a domino effect of problems:

1. Bunion: A bump at the base of the big toe caused by extra bone or tissue growth. Because more weight is now centered over the big toe of your foot, you are more liable to develop an ugly and potentially painful bunion.

2. Plantar Fasciitis: A very painful condition in which the connective tissue on the underside of the foot called the “plantar fascia” becomes inflamed due to overstretching. The plantar fascia actually helps to form the arch since it stretches from underneath the sole and attaches at the heel.  This condition is also commonly due to tight calf  muscles.

3. Heel Spur: A hook of bone that forms on the bottom of the heel bone. It is related to plantar fasciitis since it occurs at the point where the plantar fascia attaches to the heel bone. It is the body’s way of trying to heal overstretched and inflamed connective tissue (including fascia) at that attachment point by gluing it together with calcium (bone).

4. Achilles Tendonitis: Inflammation of the tendon that attaches the calf muscle to the heel.

5. Shin Splints: Pain or tenderness along or just behind the inner edge of the tibia, the large bone in the lower leg.

6. Knee Conditions: Knee pain can occur especially on the inner side of the knee since more weight is abnormally concentrated there with flat feet. This can lead to progressive degeneration of the cartilage including the meniscus which is a “c” shaped piece of cartilage that acts as a cushion in the knee joint.

7. Hip and Low Back Conditions: The hips and low back can compensate becoming tight and painful due to the imbalance of forces created by the flat feet.

Unless you have a severe case of rigid flat feet due to rheumatoid arthritis or rare developmental disorders causing the bones to fuse which ultimately may require surgery, most cases of flat feet can be treated conservatively with a high rate of success. Custom-made orthotics are normally the treatment of choice. We recommend the Powerstep Protech full length professional line of orthotics because of comfort, quality, reasonable pricing, and excellent track record. We have been using them for over 3 years and have yet to have a return! In addition to orthotics, a spinal and extremity analysis is performed including posture, muscle strength testing, and joint position. After this assessment, a tailored program is recommend which may include chiropractic adjustments, cold laser therapy, stretching, and muscle strengthening, Your shoes may be analyzed to determine if they are the correct footwear for you, also.

If you suspect that you have flat feet or excessive pronation, then come in for an evaluation. If you need orthotics, we are offering them at 20% off for the remainder of the year. The usual price is $50 + tax, but they are discounted down to $40 + tax in November and December!

Numerous scientific studies have shown that lowering cholesterol levels with medications can reduce heart disease risk. If this is true, then you would assume that people who lower their cholesterol levels will live longer in comparison to those who don’t. Isn’t the most important statistic of any study the mortality rate, which is who is alive at the end of the study? The American Heart Association cites 5 major clinical trials of cholesterol-lowering medication (statin) therapy that have been published since 2001 on their web site which supports their “conventional medicine-reduced cholesterol levels = reduced heart disease risk” hypothesis. Let’s look at the mortality rate of those 5 studies to see how valuable they really are.

Unfortunately none of these studies showed a dramatic decrease in the mortality of those who took a statin drug to lower their cholesterol levels. In four of the studies there was an average miniscule decline of less than 1% (0.775%) in mortality of those in the treated group versus the placebo group. The fifth study did not have a placebo or control group. Is it worth the cost and potential side effects – one of the studies showed that cancer was significantly increased in the treatment group – for such a slim improvement in one’s lifespan?

Statin drugs do have a slight benefit in preventing heart attacks, but some researchers are finding that this benefit is probably not from the ability of statins to reduce cholesterol levels, but possibly from their anti-inflammatory effect. If this is the case, there are much safer anti-inflammatory products as well as much safer and effective ways to lower your risk of heart attack which will be discussed in the next issue.

The Framingham study is arguably the most famous and one of the longest ongoing medical studies looking at heart disease. In 1987, after 30 years of follow up, researchers reported that there is no increased overall mortality in those studied with high cholesterol over 50 years of age. Another study published in the Journal of the American Medical Association in 2002 in which 5,170 people took the statin drug Pravachol® versus 5,185 people treated with just lifestyle changes (diet, exercise) showed Pravachol to be superior at reducing cholesterol and ‘bad’ LDL cholesterol. The four year study made headlines for the cholesterol reduction. However, the more important ‘all cause’ mortality statistic, which is a measure of the number of people who died from any cause during the study, was not promoted because it was nearly equal in both groups. So now that we are seeing that high cholesterol levels basically have no effect on how long you live, let’s take a look at what problems can occur when cholesterol levels are lowered too much.

A study published in the European Heart Journal in 1997 involving 11,563 people found that people with cholesterol levels below 160 had a 49% increase in ‘all-cause’ mortality as compared to those people with cholesterol levels above 160. Non-cardiac deaths, the most frequent being cancer, increased by 2.27 times in the low cholesterol group compared to the control group.

The Framingham study also showed that the odds of cancer deaths were twice as high if a large fall in total cholesterol happened over any four year period.

Congestive heart failure has been rising sharply over the last 30 years. Between 1980 and 2006, hospitalizations for heart failure have increased by 230%. A study published in December of 2008 in the American Heart Journal looked at 17,791 hospitalized heart failure patients throughout the United States. The study looked at the correlation between total cholesterol levels and in-hospital mortality. The results were shocking to say the least. What they found was the higher the cholesterol levels, the lower the death rate! On the other hand, the lower the cholesterol levels, the higher the death rate! See the table below for the results:

Notice that statin drug use was also associated with more deaths in those studied. In other words, the higher the statin use, the higher the death rate. The lower the statin use, the lower the death rate. The authors concluded that, “Low cholesterol levels are associated with poor prognosis in patients hospitalized with heart failure.” Why didn’t this study make headlines on TV or in the newspapers?

Another study called the ENHANCE trial looked at the effects of the statin drug Zocor versus Vytorin, which is a combination of Zocor and the drug Zetia, which inhibits cholesterol absorption in the gut. The study targeted patients with hereditary high blood cholesterol and wanted to see if their cholesterol-lowering abilities resulted in less thickening of arterial walls, which is basically what atherosclerosis is. The total cholesterol levels, LDL levels, triglyceride levels, and C-reactive protein levels declined all both groups, but to a greater extent in the Vytorin group. However, the change in the thickness of the artery walls did not decline in either group, and actually increased in the people taking Vytorin! Big Pharma (the drug companies) delayed the reporting of this trial in order to maximize profits not only because of the unfavorable effects on artery wall thickness, but also because 30% of the people in the Zocor group had adverse effects while 34% of the people in the Vytorin group also had adverse effects. Once the results of this failed trial were announced, the market share for Vytorin began to decline after it peaked in 2007 at over $5 billion in sales.

Now that we have established that taking cholesterol-lowering drugs does not improve longevity and can be dangerous to your health, the next issue will look at some natural approaches to optimizing cholesterol levels and reducing your risk of heart attacks.