Water and Weight Loss

Source: http://www.changingshape.com/resources/articles/water-help-to-loss-weight.asp

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1. Water and Weight loss
2. Water Help to Lose Weight
Water & Weight Loss
By Michael A. Smith, MD

Many studies over the years have shown the benefits of drinking water. In reference to losing weight, the greatest benefit is the positive affect water has on your metabolic rate.

Water promotes a thermogenic state, which in return increases your metabolic rate. The faster your metabolism, the slower your propensity to gain weight.

But is it really water that I am talking about? No. What I am really referring to is hydration. The human body works hard at keeping a certain amount of water and salt in your tissues relative to the amount of water and salt in your blood.

Proper hydration is a reflection of the correct balance of water and salt that exists between your blood and the surrounding tissues. Your diet should help your body sustain the correct amount of water and salt in your blood and not disrupt the existing balance between your blood and tissues.

Let me explain...

Water & Salt Balance

True hydration is sustaining an amount of water in your blood relative to your tissues that reflects the overall water and salt balance your body works at creating. Looking at the graphic, fluids that cause water to move out of your blood or into your blood are not ideally hydrating.

Salt Moves Water

For a fluid that you drink to be hydrating it should have little effect on moving water. Water will always move to the environment with the higher amount of salt. Looking again at the three possible "tonicity" states, which one is the most hydrating?

Hypotonic Fluid -- This dilutes your blood and now the surrounding tissues have more salts. Water moves out of your blood and into the tissues where the greatest amount of salt resides. This re-establishes the water/salt balance.

Isotonic -- Does not alter the salt concentration in your blood. There is no disruption of the water/salt balance.

Hypertonic Fluids -- This adds salt to your blood and now the surrounding tissues have less salt. Water moves into your blood.

This is not hydrating because the water that moves into your blood is trying to re-establish the correct balance. It's not extra water to help hydrate but needed water to reach the proper balance.

Steps to Proper Hydration

Because of our high salt diets, most Americans need to drink filtered water. However, it's not necessary to drink 15 glasses a day that some diet plans recommend.

Instead, drink 1 glass of filtered water with each meal and drink an additional 2 glasses of filtered water throughout the day. This should come out to about 5-7 glasses of filtered water per day for most Americans (that's assuming your eating the proper number of meals per day).

The remaining fluids you drink need to have the same amount of salt as your blood. This type of fluid keeps your blood isotonic to the surrounding tissues. Isotonic fluids have no net effect on moving water and you sustain a proper level of hydration.

The best isotonic fluid to drink (in my opinion), diluted gatorade. Mix water with gatorade in equal proportions and enjoy! Drink as much as you like since it's isotonic to your blood and won't cause water to move into or out of your blood.

Conclusion

Think more in terms of proper hydration and not disrupting the water/salt balance your body worked hard at creating. It's not about drinking more water, but more about drinking the right fluids.

To Healthy Living!

Michael A. Smith, MD
Chief Medical Consultant
Diet Basics Website

Difference between Hot Yoga & Bikram Yoga

What is Hot Yoga?

Hot Yoga is a series of yoga poses done in a heated room. The room is usually maintained at a temperature of 95-100 degrees. As you can imagine, a vigorous yoga session at this temperature promotes profuse sweating which rids the body of toxins. It also makes the body very warm, and therefore more flexible.


Source: http://yoga.about.com/od/bikramyogahotyoga/a/bikram.htm

What is Bikram Yoga?

Living yoga master Bikram Choudhury is a Hot Yoga innovator. His method of Hot Yoga is a set series of 26 yoga poses, including two pranayama exercises, each of which is performed twice in a single 90 minute class. Choudhury, who was born in Calcutta, India in 1946, founded the Yoga College of India in Beverly Hills in 1974. He and his wife Rajashree were both yoga champions in India. Recently, Choudhury was involved in a lawsuit over his attempt to copyright his series of 26 poses done in a hot room. At the heart of the controversy is Choudhury's desire to prevent anyone teaching yoga in a heated room from calling their class "Bikram Yoga." He would like to reserve this title only for those teachers who are certified by his Yoga College of India and who stick to his prescribed method exactly (including not only the temperature of the room and order of poses, but also the carpet and mirrors in the room, and his approved text). The lawsuit was resolved with an out-of-court settlement in which Choudhury agreed not to sue the members of a San Francisco-based collective of Hot Yoga teachers and they agreed not to use the Bikram name. Bikram remains a very controversial figure in the yoga world.

Whiplash and Neck Pain

Source: Wellness Tips Blog

Car accidents frequently result in whiplash type injuries, where the head and neck are violently thrown forward and then back again upon impact, injuring the soft tissues of the neck.

Although vertebrae and disk injuries do occur often in this kind of a scenario, sometimes nothing obvious comes up on imaging tests, and the patient is left with neck pain without a concrete reason as to why. In other situations, the accident victim may feel surprisingly okay immediately post accident, and then a few weeks to months later may develop neck pain. In this scenario it may be harder to prove to insurance companies that the neck pain is actually a result of the car accident, even though there is a very understandable explanation for this pain pattern.

Our spine is meant to have three curves in it, one at the neck (cervical spine), another in the opposite direction over the ribs (thoracic spine), and finally another arch in the low back or lumbar spine. Just as having spinal curves that are too exaggerated can create painful problems, so can having segments of the spine that have straightened out. Whiplash-type scenarios frequently result in a straightening of the cervical spine in the neck. This makes the accident victim far more susceptible to developing disk herniations in the cervical spine, which can impact both upper body and lower body function.

After a violent whiplash, the muscles of the neck are severely traumatized. The head weighs between 12 to 20 pounds, depending on the size of the individual, and when the head is tossed forwards and then backwards with such force, and the muscles of the neck are unable to control the speed with which this heavy weight is being thrown around, the muscles become injured. The muscles frequently go into spasm and over time, tighten up, resulting in not only inadequate movement, but also compression through the vertebrae, squashing disks and narrowing the spaces through which nerves and blood vessels travel. When the deepest anterior neck muscles (longis colli and longis capitus) tighten up, they will pull the cervical spine straight. It may take a few weeks post trauma for the neck to straighten, but if this is not treated, the whiplash victim may eventually have disk problems, and potentially radiating pain into the arms, or TMJ (jaw) issues. Because the deep neck muscles also play a proprioceptive role in determining our position in space, injury to these tissues can be implicated in dizziness as well. (Of course, the cranium gets a major shake-up in a whiplash as well, so in my opinion it is important to examine and correct the position of the cranial bones as well.)

People frequently seek treatment from massage therapists that do an excellent job of releasing the muscles of the posterior neck, but unfortunately only a few massage therapists also treat the anterior muscles of the neck, which are just as badly injured, and also in desperate need of treatment. Massage therapists need to have training on how to move the trachea (breathing pipe) over, and how to avoid the carotid artery (blood vessel to the brain) to get right down onto the anterior surface of the cervical spine to release these muscles. Whiplash victims that complain of difficulty swallowing, dry mouth, dizziness, headaches, or a permanent tickle or lump in their throat, or whose posterior neck pain does not resolve once the posterior muscles are released, may need to get their longis capitus and longis colli treated as well. Certainly anyone who has lost the curvature in their cervical spine (obvious on X-Ray) should seek out someone who is able to release these muscles in order to restore the normal curve to the spine.

The superficial anterior neck muscles are also very important to treat in whiplash cases,seek out someone that can release ALL the muscles of your neck, including the ones in the front. as many of these muscles also attach to the jaw, and are involved in talking, swallowing, and can affect the function of the jaw, potentially creating TMJ problems. If the whiplash was at an angle, tension right to left in the neck muscles may be different, causing the floating bone in our neck (the hyoid bone, located at the fold in the neck) to be pulled in one direction or the other. Imbalances in the digastric, infra and supra hyoid muscles can also impact swallowing and jaw function, not to mention potentially impeding thyroid function. So, if you have suffered a whiplash, do make sure that as part of your treatment, you

Furthermore, for a more complete recovery, a motor-control based exercise program geared to learning how to recruit the neck muscles in the right order would be helpful, so that the outer neck muscles like the upper traps, levator scapula and scalenes learn to relax when they are not needed, reducing the likelihood of the muscle spasm coming back.

I am pleased to announce that I just passed my Paul St. John Integrated Somatic Therapy test, so I am official with respect to being able to treat these muscles, along with any other pain issues you may have. I have been providing personalized corrective exercise programs for over ten years now, so I can provide the complete package - both structural integration (massage) and exercise. So if you are in the Vancouver area, and would like me to help you, please do contact me by replying to this email. It would be my honour.

If you want to search for other posts by title or by topic, go to www.wellnesstips.ca.

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Travell, Janet G MD and Simons, David G MD Travell & Simons’ Myofascial Pain and Dysfunction: The Trigger Point Manual (2-Volume Set) Lippincott, Williams & Wilkins, Baltimore, 1999.

McKenzie, Robin and May, Stephen Cervical and Thoracic Spine: Mechanical Diagnosis and Therapy (2-Volume Set) Spinal Publications, New Zealand LTD, Raumati Beach NZ, 2006.

Clark, Randall & Jones, Tracy Neuro ALP 1 Manual Neurosomatic Educators Inc. 2007.

Elliott JM et al. Characterization of acute and chronic whiplash-associated disorders. J Orthop Sports Phys Ther. 2009 May;39(5):312-23.

Pleguezuelos Cobo E et al. Postural control disorders in initial phases of whiplash. Med Clin (Barc). 2009 May 2;132(16):616-20. Epub 2009 Apr 22.

Armstrong B et al. Head and neck position sense. Sports Med. 2008;38(2):101-17.

Jull GA et al. Clinical assessment of the deep cervical flexor muscles: the craniocervical flexion test. J Manipulative Physiol Ther. 2008 Sep;31(7):525-33.

Falla DL, Jull GA, Hodges PW. Patients with neck pain demonstrate reduced electromyographic activity of the deep cervical flexor muscles during performance of the craniocervical flexion test. Spine. 2004 Oct 1;29(19):2108-14.

O’Shaughnessy T. Craniomandibular/temporomandibular/cervical implications of a forced hyper-extension/hyper-flexion episode (i.e., whiplash). Funct Orthod. 1994 Mar-Apr;11(2):5-10, 12.

Copyright 2009 Vreni Gurd

Cervical Spondylosis - General

Source: OrthoNet

Cervical Spondylosis - General

- degenerative changes are nearly universal in the spine; most patients are older than 40 on presentation
- neurologic picture may be from myelopathy (cord compression), radiculopathy (root compression) or both

- patients younger than 55 are more likely to have radiculopathy from soft disc herniation; those over 55 tend to get canal and foraminal stenosis from �hard disc� formation - osteophytes along facets and uncovertebral joints

- most common degeneration at C5-6; then at C6-7

Pathophysiology

- 5 articulations: disc, 2 facets, 2 uncovertebral joints
- the process starts with disc degeneration - dessication, loses water, then loses height. As the uncovertebral joints are brought into proximity, the collapse at the back is halted, and the collapse at the front leads to loss of lordosis
- eventually, facets and uncovertebral joints are degenerative causing osteophyte formation, ligamentum flavum hypertrophy, and annular disruption.

Soft Disc Herniation - 3 Types
1. Intraforaminal - most lateral - most common in young patients. The disc basically goes right out the uncovertebral joint; a C4-5 intraforaminal disc protrusion will get the C5 nerve root which passes above the C5 body
2. Posterolateral - between the posterior edge of the uncinate process and the lateral edge of PLL
3. Central - right through the PLL - seen in older patients when uncovertebral joint spurs act as barriers to posterolateral and intraforaminal herniation.
Hard Disc - more common in patients > 55 years old
- uncovertebral osteophytes or posterolateral facet osteophytes pinch then nerve as it exits through the foramen
- osteophytes from the posterior vertebral margin can also cause cord compression

Vascular Insufficiency
- disc bulges and anterior spurs may compress the anterior spinal artery and its feeders - causing a vascular myelopathy

Dynamic Compression
- extension decreases the canal diameter
- flexion typically increases the canal diameter, but neural structures may be tethered across osteophytes

Cervical Spondylosis - from : Patient UK

Source: Patient UK

Cervical Spondylosis

Cervical spondylosis is a 'wear and tear' of the vertebrae and discs in the neck. It is a common cause of neck pain in older people. Symptoms tend to wax and wane. Treatments include neck exercises and painkillers. In severe cases, surgery may be an option.

What is the cervical spine?

The spine is made up of many bones called vertebrae. These are roughly circular and between each vertebra is a 'disc'. The discs are made of strong 'rubber-like' tissue which allows the spine to be fairly flexible. The cervical (neck) spine is the upper part of the spine.

The spinal cord, which contains the nerves that come from the brain, is protected by the spine. Nerves from the spinal cord come out from between the vertebrae to take and receive messages to various parts of the body. The nerves coming from the spinal cord in the cervical region go to the shoulder, neck, arm, and upper chest.

Strong ligaments attach to the vertebrae. These give extra support and strength to the spine. Various muscles also surround, and are attached to, various parts of the spine. (The muscles and most ligaments are not shown in the diagram for clarity.)

What is cervical spondylosis?

Cervical spondylosis is a cause of neck pain. It tends to develop after the age of 30, and becomes more common with increasing age. The underlying cause is the age-related degeneration ('wear & tear') of the vertebrae and discs in the neck region.

To an extent, we all develop a degree of degeneration in the vertebrae and discs as we become older. However, cervical spondylosis is a term used if the degree of degeneration is more severe, and causes more symptoms, than is expected for a given age.

As the 'discs' degenerate, over many years they become thinner. Sometimes the vertebrae develop small, rough areas of bone on their edges. The nearby muscles, ligaments, and nerves may become irritated by these degenerative changes which can cause troublesome symptoms.

What are the symptoms of cervical spondylosis

Symptoms can vary from mild to severe. You may have a flare up of symptoms if you over-use your neck, or if you sprain a neck muscle or ligament. Symptoms include:

• Pain in the neck. This may spread to the base of the skull and shoulders. Movement of the neck may make the pain worse. The pain sometimes spreads down an arm to a hand or fingers. This is caused by irritation of a nerve which goes to the arm from the spinal cord in the neck. The pain tends to wax and wane with flare-ups from time to time. However, some people develop chronic (persistent) pain.
• Some neck stiffness, particularly after a night's rest.
• Headaches from time to time. The headaches often start at the back of the head just above the neck and travel over the top to the forehead.
• Numbness, pins and needles or weakness may occur in part of the arm or hand. Tell a doctor if these symptoms occur as they may indicate a problem with a 'trapped nerve'.

What are the treatments for cervical spondylosis?

Exercise your neck and keep active
Aim to keep your neck moving as normally as possible. As far as possible, continue with normal activities. In the past, some people have worn a neck collar for long periods when a flare-up of neck pain developed. It is now known that if you wear a collar for long periods it may cause the neck to 'stiffen up'. Therefore, try to keep your neck as active as possible.

Medicines
Painkillers are often helpful. You need only take them when symptoms flare-up.

• Paracetamol at full strength is often sufficient. For an adult this is two 500 mg tablets, four times a day.
• Anti-inflammatory painkillers. Some people find that these work better than paracetamol. They include ibuprofen which you can buy at pharmacies or get on prescription. Other types such as diclofenac, naproxen, or tolfenamic need a prescription. Some people with asthma, high blood pressure, kidney failure, or heart failure may not be able to take anti-inflammatory painkillers.
• A stronger painkiller such as codeine is an option if anti-inflammatories do not suit or do not work well. Codeine is often taken in addition to paracetamol. Constipation is a common side-effect from codeine. To prevent constipation, have lots to drink and eat foods with plenty of fibre.
• A muscle relaxant such as diazepam is sometimes prescribed for a few days during a flare-up of pain if your neck muscles become tense and make the pain worse.

Other advice

• A good posture may help. Brace your shoulders slightly backwards, and walk 'like a model'. Try not to stoop when you sit at a desk. Sit upright.
• A firm supporting pillow seems to help some people when sleeping.
• Physiotherapy. Therapies such as traction, heat, cold, manipulation, etc, may be tried when you have a flare-up of pain. However, the evidence that these help is not strong. What may be most helpful is the advice a physiotherapist can give on neck exercises to do at home.

Treatment may vary and you should go back to see a doctor if:

• the pain becomes worse.
• numbness, weakness, or pins and needles develop in an arm or hand.

Other pain relieving techniques may be tried if the pain becomes chronic (persistent). Chronic neck pain is also sometimes associated with anxiety and depression which may also need to be treated.

In some cases, a nerve may become irritated, pressed on or 'trapped' which can cause persistent severe pain or other symptoms in an arm such as muscle weakness. In some cases special x-rays and scans may be advised to look for the exact site of the problem. In some cases, surgery may be an option to relieve the symptoms.

© EMIS and PIP 2005 Updated: April 2005 Review Date: October 2006 CHIQ Accredited PRODIGY Validated