SANS THE SODA
I have always been a big water and milk drinker. But, with everything going on in my joints, I made a personal choice to stop drinking cola based sodas. Basically, we all know that there is nothing healthy in sodas (who hasn't heard of that Battery Acid + Coke science project?), and research shows that bone loss can be related to drinking them. So, I decided not to take the risk. My condyles need all the help they can get! Not drinking soda has been pretty easy for me. I do have one cup of coffee every morning, and when I'm occasionally in the mood for a Diet Dr. Pepper, I enjoy a caffeine free Diet Ginger-ale, Diet Sprite, Izze, Sparkling Mineral Water, or Tea instead.
Soda + Osteoporosis: The Cola Connection
New research indicates that there may be more to the soda and osteoporosis connection than simply replacing the good stuff with the useless stuff. Researchers at Tufts University, studying several thousand men and women,
found that women who regularly drank cola-based sodas -- three or more a day --
had almost 4% lower bone mineral density in the hip, even though researchers controlled for calcium and vitamin D intake. But women who drank non-cola soft
drinks, like Sprite, didn't appear to have lower bone density.
Possible Culprits: Phosphoric Acid, a major component in most sodas, may be to blame, according to lead study author Katherine Tucker, PhD. Phosphorus itself is an important bone mineral. But if you're getting a disproportionate amount of phosphorus compared to the amount of calcium you're
getting, that could lead to bone loss. Another possible culprit is Caffeine, which experts have long known can interfere with calcium absorption. In the Tufts study, both caffeinated and decaffeinated colas were associated with lower bone density. But the caffeinated drinks appeared to do more damage. {WebMD}
EAT ORGANIC
About four years ago, when my health started to deteriorate, I began eating as many organic and non-processed foods as possible. I truly think it makes you feel better, and I believe in the lifestyle! Below are several
Reasons to Go Organic.
1. Organic Is the Only Alternative Delivering Meaningful Health Results.
It is hard to miss the problems arising in the wake of the
conventional food system–toxic exposures, birth defects, learning
disabilities, obesity, water pollution, and unacceptable suffering by farm
animals, to name a few. While dozens of labels promise often undefined
and unverified benefits, the certified organic label stands apart in
consistently delivering what people care most deeply about–more
nutritious food, grown using methods that minimize the use of toxins,
while building soil quality and protecting water quality. A growing,
dynamic organic food sector will stimulate valuable changes benefiting
all of agriculture, as well as everyone dependent on the American farmer
for three square meals a day.
2. Reduce Your Exposure to Harmful Synthetic Pesticides.
Conventional farmers apply 2-12+ synthetic pesticides to their crops.
The average serving of conventionally grown leafy greens, peppers, tree
fruits, berries, and grapes contains three to four pesticide residues.
Residues of some widely used pesticides can trigger subtle changes in a
child’s development, and may lead to a wide range of health problems
including ADHD, autism, obesity, and certain forms of cancer.
3. Boost the Nutritional Quality of Your Food.
Organic crops are grown in healthier, biologically active soils.
While crops on organic farms tend to yield somewhat less per acre and
often take longer to grow than crops on conventional farms, plants
nurtured by soil on organic farms produce crops that contain higher
levels of important antioxidants, minerals, and vitamins.
4. Decrease your Intake of Unnecessary Hormones and Antibiotics.
Most conventional livestock farmers use a combination of growth
hormones, drugs, feed supplements, and high-grain diets to push their
animals to grow faster, get bigger, and produce more milk and eggs per
day. In fact, animals on conventional farms are often pushed so hard
that they experience serious reproductive and/or other health problems
leading to heavy antibiotic use. The National Organic Program (NOP) rule prohibits the use of
virtually all synthetic animal drugs. At the end of the day, healthy
animals produce healthier meat, milk and dairy products, and eggs.
5. Give Farm Animals a Healthy Measure of Respect.
A significant share of the livestock raised on conventional farms
live in crowded, stressful conditions that erode animal health, increase
drug dependency, and take away any chance of carrying out natural
behaviors. However, the NOP rule states that
organically raised animals must have access to the outdoors, including
pasture, and ample space to carry out natural behaviors.
6. Improve Water Quality and the Safety of Drinking Water.
Rainfall landing on a field of crops will carry a certain amount of
soil, nutrients, and chemicals downstream or into underground aquifers.
The more chemicals applied per acre, the greater the challenge in
preserving water quality. The Dead Zone in the Gulf of Mexico is the
most graphic example of the enormous harm caused when farm chemicals
flowing off of millions of acres congregate in the mighty Mississippi.
7. Organic Food Delivers More Intense Flavors.
Organic fruits and vegetables more often than not have higher levels
of flavor-enhancing nutrients, coupled with lower concentrations of
water and sugars. The end result–typically more intense and complex
flavors. Plus, no artificial food colors or preservatives are added to
any organic foods.
When you have to make a choice, here's a Fruit + Veggie Cheat Sheet...
Remember, always buy organic + free range eggs, dairy, and meat products!
If you're looking for delicious Recipes, which you can prepare regularly for others, and puree for yourself, you'll love Squash Blossom Babies. Are you looking for nutrition information on the purpose and benefits of Super Foods? View Super Food For Thought. I'm always collecting recipes and adding them to my Soft Foods folder on Pinterest. {Just so you know, while you're browsing my recipes, I don't eat Mammals. Why you ask? Oh, because of a sweet little pet calf named Tulip, who thought she was a dog.}
TAKE A SEAT
I got a new Office Chair!
Some people recommend that it would be beneficial to sit on an exercise ball instead of a chair.
This is based on the theory that the abdominal and back muscles are
constantly engaged and active in order to maintain proper posture and
balance on the ball. There is no scientific evidence of those benefits occurring by just sitting without performing additional exercises, but since I'm also doing Pilates, Physical Therapy exercises, walking and running, I thought I would give it a try. I'll keep you posted.
THEN, GET UP AND WALK
PAY ATTENTION TO YOUR BODY
1. Less Is Best
I agree with the National Institutes of Health (and TMJ Hope!) who
say, “Less is often best in treating TMJ Disorders”. You would be wise
to explore your safe, conservative, reversible and cost-effective
options before making any permanent changes to your bite, undergoing
surgery, or spending exorbitant sums of money.
{I tried the Less Is Best approach for 4 years before having surgery}
2. Posture
I feel that trying to treat your head, neck and jaw without
addressing your posture would be like giving you a car without any
tires. If your posture is out of balance or alignment, it can adversely
impact your jaw, neck and head. You need to address your posture in
sitting, standing and sleeping. My patients with the worst jaw joints
are often those who sleep on their stomach or on their side with their
hand or arm pressing on their face. Try sleeping on your back. You could
benefit from seeing a specialized orthopedic physical therapist to help
you evaluate your posture and alignment. Many patients with TMJ
Disorders don’t realize they have loose joints and hyperextend their
knees. If your joints are loose you need to learn to unlock your knees
and protect and stabilize your joints including your jaw.
3. Tongue
If your tongue works and rests correctly, it can help you separate
your teeth and relax your jaw. Your tongue should gently rest along the
roof of your mouth like when you make a “cluck” sound. If your
tongue wants to push against your front teeth at rest, in speech or
swallowing, you likely need to tone and retrain it, on your own, with
your PT, or with a speech language pathologist specially trained in
tongue thrust and swallowing disorders.
4. Swallowing
You swallow between 500 and 2,000 times a day. If you are swallowing
incorrectly you may be contracting muscles that shouldn’t have to be on
the job and thrusting your tongue every time you swallow. Learn to be a
swallowing superstar.
5. Breathing
Breathing should be through your nose and diaphragm and is normally
12-16 breaths per minute. Most of the patients I see are rapid chest
breathers. Learning to breathe can also calm muscles and help you switch
gears from a stressful “fight flight” to a restful relaxed state.
6. Teeth Apart
Your teeth should only touch momentarily when you swallow in the
back. Otherwise they should never touch. Common postures and even
medications can cause clenching.
7. Lips Together
“Our Lips are Sealed” is not only a song, but a healthy way to help
your jaw relax and keep your tongue gently suctioned on the roof of your
mouth. Some people have short upper lips and have difficulty closing
their lips. These people can benefit from some stretches and exercises
to make it easier.
8. Calm Your Muscles and Your Mind
Tight and tender muscles are one of the biggest contributors to
headaches, neck pain and jaw disorders. Muscles can even cause
headaches, ear pain, dizziness, ringing in the ear, and even tooth pain
(along with jaw pain!). It is critical you gain a better understanding
of what irritates and relaxes your muscles. Our minds and physical
bodies are intricately connected. Mental stress and a nervous system
that is stuck in high gear must also be managed.
9. Avoid Over-Opening
Yawning is only one of the activities that can cause you to over open
your jaw. Try keeping your tongue on the roof of your mouth as you yawn
to stop you from opening too far. Understanding the basic anatomy of
your jaw joints, how they work and how to care for them is vital for
success.
10. Avoid Extra Pressure on Your Jaws
Just like your shoes wear out the more you run around in them, your
jaw joints are subject to similar wear and tear. Overuse and abuse of
your joints, including your jaws, can wear them down. Hurtful habits
like sleeping on your stomach, resting your chin on your hand, holding
the phone to your shoulder, singing, eating, excessive talking are only a
few of the ways we unwittingly wear down our joints. As you learn to
replace hurtful habits with healthy ones, you can set the stage for
health and wellness (and hopefully, less jaw pain!).
For those of you suffering with TMJ Disorders, if you don't already know about it, I would like to introduce you to a great online site called TMJ HOPE. It has lots of helpful information, and it's where I found these great PT Tips.
