The Renkens Center

Newsletter

Volume 4; Issue 1

Feed Your Brain

Brain health should be at or near the top of your list of health priorities. After all, you can live without a kidney, a spleen, your teeth or hair, and other assorted elements of your body, but without your brain - well, there is not much you can do after that. Further, you can't get a brain transplant, which means it is your job to find ways to keep your brain as fit as possible for as long as possible. Here are a few key nutrients to feed your brain every day.

Omega-3s - Docosahexaenoic acid (DHA) is the major polyunsaturated fatty acid in the brain and is associated with brain development and function. Foods that are high in DHA and other omega-3 fatty acids include cold water fish (ex. salmon), and supplements.

Phosphatidyl Serine - This super nutrient is essential for optimal brain cell health and function. PS is a vital component for all neuronal membranes. Research on PS has shown that it benefits a wide range of brain activities such as mental focus, memory recall, and performance on tasks. There are no foods rich in PS, except for brain, so PS supplementation is the only way to increase your levels of this valuable brain nutrient.

Choline - This water-soluble B vitamin is a chemical building block of every cell in the body. Evidence suggests choline may help improve memory and protect against senility in old age. Good sources of choline include egg yolks, nuts, seeds, and lentils.

Folic Acid - This vitamin (B9) enhances cognitive function, which suggests that it may help protect against the development of Alzheimer's disease. Spinach, asparagus, and avocado are good sources of this brain enhancer. B9 is also a staple of a quality daily multivitamin.

The Importance Of The Hip

During my time in practice, I have found knee pain to be most frequently caused by proximal kinematic dysfunction. What does this mean? Rarely is knee pain caused by actual knee pathology; i.e., structural derangement. Instead, the knee pain is being caused by dysfunction in the joint above - the hip. Furthermore, there are many instances when knee pain is caused by foot dysfunction.

Indeed there are exceptions when there is some local dysfunction at the knee, but as a general rule, positive clinical outcomes can be realized by treating the proximal (hip) dysfunction (tightness or instability) and the apparent foot dysfunction (usually instability). I am not the first to come to this realization. What I am saying is that I see this to be true every day I am in the trenches enjoying the pleasure of working with patients.

One could say that each day in my office is in some way a day filled with research - reading and researching the latest clinical journals and texts as well as researching and refining my own methods and tools. I am constantly refining my own skills so that I can offer my patients the best in patient care and achieve quick, yet sustainable results.

Recently I came across an interesting study titled, " Proximal and Distal Influences on Hip and Knee Kinematics in Runners with Patellofemoral Pain During a Prolonged Run." A quick summary of the methods, results, and conclusions from this study are as follows:

Hip abduction and external rotation strength, arch height index, and lower extremity kinematic data were collected for a group of uninjured controls and a patellofemoral pain group (PFPS) before and after a run.

Both groups displayed a decrease in hip abduction and external rotation strength at the end of the run. The PFPS group displayed significantly lower hip abduction and external rotation strength before and after the run AND a greater peak knee abduction and hip adduction angle. This relationship became more pronounced at the end of the run. Arch height index did not differ between groups and had no significant association with peak knee abduction or hip adduction during running.

This study supports the reasoning that by optimizing mobility and stability at the proximal hip, abnormal stresses that would otherwise impact the knee, are eliminated. Conclusion: Treat the hip!

This rule is applicable throughout the entire kinetic chain as any existing musculoskeletal imbalance distorts the chain and sets the stage for undue stress and strain on joints, muscles, ligaments, tendons, and nerves.

Making Health A Priority

Oftentimes, making healthy food choices is a compromise between our busy lifestyles and our health. We can make healthy choices if we make even small, but meaningful changes in the foods we have in the house, what we select when given different options, and a little bit of planning.

We all know unhealthy food generally contains a lot of added fat, salt, sugar, and chemical additives. It is also cheap, tasty to most people, and easy to obtain. In fact, it is everywhere. It is at eye level when you make your way down the supermarket aisle. It is right around the corner when you are in your car driving. You can even get it by picking up your phone and having it delivered right to your front door.

The processed food industry knows we are busy and need convenient food options. They want to make these foods perfect in a pinch. Unfortunately, as many people get even busier, the foods and drinks they consume are not at the top of their list of priorities. The all-too-convenient fast food options show up more frequently in their diet. Ironically enough, these poor nutritional choices will end up decreasing the productivity of the busy, goal-driven people due to lethargy, brain fatigue, and illness.

Healthy options truly do exist, and with a little planning ahead of time, we can avoid the pitfalls of eating fast, processed, unhealthy foods. Here are a few simple ideas to consider:

1. Eating healthy at home is easier if unhealthy foods are not available. Refuse to buy unhealthy foods for your refrigerator, freezer, and pantry.

2. When traveling by car and find yourself hungry, check out a local supermarket for a salad bar.

3. If you know you are going to have a busy day, plan ahead. Make an extra batch of soup or put together some vegetables and a source of protein for lunch.

4. If you are busy or work long hours, consider investing in a rice cooker, vegetable steamer, or slow cooker. Many times, these are available with timers so it can be hot when you arrive home at the end of your long day.

5. Consider filling in the nutritional gaps in your daily diet with quality supplements.

These targeted changes can improve our overall nutrition without necessitating a huge cost in time or money. For some of you trying to make healthy changes can seem overwhelming. The key point to remember is that every little bit helps. Making gradual changes will give you time to develop new tastes and help you better understand what choices work best for you.