On The Run From... Running?

Written by Dr. Prathap Addageethala

It's getting warmer out there, and people are starting to stretch their legs by getting out and putting in a few kms on the road. As North America thaws out from an exceedingly frigid winter, it's rolling into the hottest part of the year here in Southern India, where temperatures can soar past 37C with regularity.

I am planning to run a 10K for the very first time in May of this year. There. I said it. You know what they say, "speak your dreams into existence." And I'll be honest with you, I'm a bit nervous. That seems fairly normal considerig the longest race I have ever run was while I competed for my elementary school's cross country team. I can't even be sure that it was more than 5km back then, so if it wasn't, then 5km was my all time longest run. EXACTLY HALF OF HOW FAR I NEED TO GO.

In high school I was a decent athlete. During our mandatory timed mile run in Phys.Ed I posted a  respectable 6 minutes and change; during our 12 minute timed run, I chugged out 7 laps. A lot has changed since then! Two degrees, multiple injuries, and two moves across international borders later, I'm a slightly overweight and under-active healthcare practitioner. Doctors are human too!

I have had a longer hiatus from training and regular exercise than I'm proud to admit. So, naturally, my worries in running this middle distance race stem from that; will I be able to finish? will I injure myself? After doing some light reading about starting a running regimen, I noticed a few things. It seems that all fledgling runners go through a period of uncertainty. Everything that I read indicate that they are all normal concerns that engaging in a new physical form of rigorous training elicits. And rightfully so!

Common injuries that occur to novice runners (fairly common in experienced runners as well!) include shin splints, IT Band syndrome, cramping, sprains, and other strain based injuries. By and large, these injuries happen due to poor warm up/cool down strategies, and a case of "too much, too soon." As with any other form of exercise, it is best to build up to a challenging routine to give your body a chance for success. Feeling DOMS (delayed onset muscle soreness) is normal if you are just starting out, or just getting back into working out. Try to challenge yourself in each successive workout, keep an eye on your form (there is a proper way to run, believe it or not), and listen to your body.

Here are some tips and tricks on navigating the road, the trail, or the treadmill as you prepare yourself for your next athletic achievement! Incidentally, since I'll be on a major training kick in the weeks approaching the big race, I'll be blogging more about running as I come across valuable information to share. Keep an eye out for the "Running" folder in the coming weeks.

Make a run for it with these training tips:

• Stay hydrated! A common recommendation is to drink 8 cups of fluids a day. This is just a general guideline and not a hard and fast rule. Obviously if you are sweating profusely from an uptempo workout, you should be replacing the fluid lost with an extra cup or two of water, and it is recommended to replace electrolytes (salts) with a sports drink. This is a huge topic, and will be covered in a later blog entry. YOUR GOAL: 3L (12 cups) spread through the day. Here's a life hack on how to stay evenly hydrated through the day.

• Warm up dynamically (actively). Doing sport specific movements will aid you further in achieving athletic performance than your average hold-that-position (static) stretch. A healthy warm up for running may include a light jog for 5-10 minutes, followed by 1-2 sets of lunges, prisoner squats, leg swings, windmills, jogging butt kicks, walking knee raises, and walking mummy kicks. YOUR GOAL: Improve your flexbility and endurance of the muscles you engage most during your sport activity.

• Keep records but don't let it discourage you. Set some goals and work your way towards them. Your best bet to know if you're improving or subconsciously slacking off is to keep an accurate record of your running activities. Some people use heart rate monitors and other gadgets to keep electronic or digital logs of their runs, which is a solid idea. I personally use an app on my smartphone called MapMyRun, which features a simple and easy interface, and excellent in-run guidance. Only drawbacks to this app are that it doesn't do much for a treadmill workout (other than keep time), and you have to keep a clunky smartphone on your person during your run. YOUR GOAL: Record each workout, and challenge yourself to improve your times on a week to week basis.

• Get rest. I can't emphasize this one enough. Your body grows and repairs itself largely while asleep, so make sure you are doing what you can to get adequate amounts. In addition to the typical grogginess, mind fog, and irritability that one feels when not well rested, we also become more susceptible to injury and cramping. A growing body of evidence also shows that using an electronic device with a screen (smartphone, laptop, tablet, etc) just before sleeping can lead to a decreased quality of sleep. YOUR GOAL: 6-7 hours of quality sleep each night, turn off your electronics at least 30 mins before bed.

• Wear proper footwear. Unfortuately those 5 year old sneakers that you wear during any and all athletic undertakings will not suffice when it comes to a renewed dedication to running. Seeking out a running professional at a running specific sporting goods store is a great way to get a shoe that is tailor made to your body type and needs. It is easy to pick the wrong shoe from myriad choices on the shoe rack, so in this sense, a little research goes a long way. I really benefited a ton from Runner's World's "shoe advisor." And I really liked their tool for determining your own arch height and foot type. With moderate usage (around 25-30 km a week) it is recommended to get new shoes every 6-8 months. Even though the shoe might remain in good shape from the outside, the heel pad and cushions for the sole of your foot might be too thin to effectively absorb the repeated pounding of the pavement. Barefoot running is a completely different animal, so stay tuned for an article about that. For average height arches, and neutral foot roll, I can't think of a better shoe than Asics Gel Nimbus series. YOUR GOAL: Assess your footwear situation, and pony up for a decent pair of running shoes that are used exclusively for running. Runner's World has an excellent assortment that can fit every budget.

• Supplement intelligently. As I mentioned above, each of these tips and tricks can be their own blog entry or fill many pages in a text book. According to Examine.com (a trusted source for accurate and succinct health information backed by scientific research) the three supplements that absolutely work include fish oils, vitamin D, and creatine. Fish oils are excellent for joint pain reduction (at higher dosages) and decreasing free floating fats in the bloodstream which is fantastic for heart health. Vitamin D is essential for bone health, and is necessary in order to absorb Calcium, the bone-building staple. Creatine was a much-maligned supplement about 10 years ago, when claims that it created a higher incidence of kidney stones surfaced. The reality is that any protein-dense diet (with or without creatine) can create kidney stones and gout if proper measures aren't taken to hydrate responsibly. Creatine supplementation provides extra energy for your cellular processes, and has been shown to improve physical performance, and boost muscle growth. YOUR GOAL: Regular supplementation with a recommended multivitamin, fish oils, and creatine can help you surpass performance obstacles. Keep in mind, these are supplements, you know, in addition to a balanced diet rich in green leafy veggies, lean protein, and healthy fats.

It is always better to check with your MD regarding your current blood chemistry and physical fitness before engaging in a new, vigorous exercise regimen. Your chiropractor can help you manage your performance by decreasing joint pain and stiffness, improving your range of motion and flexibility, and by keeping your nervous system in optimal shape. 

See you out there!

- Dr. P

Top 10 Hip Hop Tracks For Chiropractors

Written by Dr. Prathap Addageethala

Okay, so this post doesn't have much to do with health tips, improving your health, or anything health related, really. It is a kind of awesome list though. Hip hop has long been fascinated with Chiropractic and its references to the back, having one's back (rapper E-40 uses exactly this reference on three different songs), or just referring to the backside (glutes) in general. Some of the biggest names in hip hop have referenced our profession with subject matter ranging from:

• blatant violence
•  ex. Notorious B.I.G on Dangerous MC's - "Ac-tor needs chiro-prac-tor for cracked jaw"
• lyrical genius 
• ex. Canibus on Collecting Taxes - "I lean you back like your spine just cracked/Rhyme chiropractor, get paid to adjust raps"
• sexual innuendo 
• ex. Nicki Minaj on Turn Me On - "I just want you to be my docta/we can get it crackin', chiropracta" 
• extra syllable filler 
• ex. Nas on Hero - "Exotic lady eye-catcha/holla atcha/call me the chiropracta"

Given the nature of our scope of practice, and being embraced by the hip hop community, here are the Top 10 Hip Hop Tracks for Chiropractors.

Disclaimer of sorts *Be forewarned! Although all of the videos are of the "edited" or "clean" variety, some of the language and images may not be suitable for all environments or audiences. Enjoy responsibly.

10. Push It - Salt-N-Pepa

The Chiropractic adjustment is the cornerstone of Chiropractic. In fact, many would suggest that it is the element that makes our profession separate and distinct from any others. Other practitioners do perform spinal manipulation, but the training a Doctor of Chiropractic is extremely unique. In other words, it's more than just pushing on a bone or a joint. Prior to graduation, it is common for most Chiropractic students to have participated in more than 1000 hours of adjusting practice. Palpate, contact, set, and p-p-push it real good!


9. Walk This Way - Run DMC

A little gait analysis goes a long way. Getting adjusted can help you functionally correct any disparities in leg length and pelvic level. We connect to the earth through our feet. Every motion our feet make in connection with a surface sends a flurry of forces through our legs, into our hips and pelvis, and finally into our spine. Having a solid base and improving your gait could be your gateway to pain relief. And I'm not even talking about orthotics yet!


8. Stronger - Kanye West 

Just ask anyone involved in any sport at a high level, seeing a Chiropractor could be just be the edge you need to set your next personal record, or achieve what you previously could not. Ask Michael Jordan, Tom Brady, or Usain Bolt, just a handful of world class athletes who got to the top of their game with the help of their Chiropractor. Harder, better, faster, stronger, indeed.


7. Protect Ya Neck - Wu Tang Clan

There was absolutely no way I could curate a hip hop list and leave the Wu-Tang Clan off.
Let's say you never brushed your teeth. Ever. Your teeth would probably turn yellow, rot and decay, and you'd develop serious gum disease (not to mention the worst case of the dragon). Luckily for you, these issues can be quickly resolved by visiting a dentist. The damaged teeth can be replaced, capped, drilled, and filled. Unfortunately, you can't do the same thing with your spine, and especially not your neck. You only get one neck, so getting checked regularly by your Chiropractor can protect against early degenerative changes. You best protect ya neck!


6. Back That Thang Up - Juvenile

The curve of the low back or lumbar spine is called a "lordosis," Some people, more commonly in women, are genetically predisposed to having a more pronounced curve in that region, called a "hyperlordosis," (historically called a "sway back") which can create pain and discomfort in the low back, as well as distortions in posture. While some remain asymptomatic, it's best to be evaluated by a Chiropractor before returning to the dance floor.


5. Baby Got Back - Sir Mix-A-Lot

Yup! It's true. Babies CAN be adjusted by Chiropractors (they have backs too). Actually, the birthing process can be quite traumatic for a newborn, involving a lot of torquing, turning, and pulling, which results in a lot of stress on a little spine. Many Chiropractors have an advanced training in pediatrics, and their specialized, safe, and super gentle techniques are wonderful for infants who are suffering from digestive issues, colic, and other ailments. Also, Chiropractic care for infants gives your child the best possible start to their lives by optimizing their nervous system and improving their immune system. And if you ask nicely, some Chiropractors might even be able to sing this song to your kid like Ross and Rachel on Friends.


4. I Need A Doctor - Dr. D.R.E.

I would argue that we all need a doctor! Medical Doctors are critical to community health and well being. While medicines and surgeries are sometimes necessary to save a life, they can be irreversibly damaging or toxic when they are prescribed as "optional" treatments. The best cure is prevention, and that's where Doctors of Chiropractic excel. In fact, even if you are not in pain, you should at least have your Chiropractor check your spine to achieve and maintain maximum wellness. Health is not just the absence of disease, according to the World Health Organization, and peer-reviewed research supports the notion of being adjusted regularly for maintenance of your spine.


3. New Workout Plan - Kanye West

 -
Yeezy made it to the list for a second time! This goes along with my post about sitting too much - health in the modern world is actually harder to attain than we think, especially with the barrage of information that we get blasted with on a day to day basis, care of the mystical Interweb. Having ANY workout plan is a great start. Having the same workout plan for the entire year? Not so much. Change your workout plan from time to time to keep your muscles and joints challenged. Chiropractors can help you attain your goals in the following ways:

• physically by improving your range of motion and decreasing joint restriction
• nutritionally by coaching you on your dietary choices; many will even sit and organize a meal plan that will best suit your needs and goals
• mentally by optimizing your nervous activity and decreasing stress

That's a plan that can work.

2. You Can Do It - Ice Cube (NSFW)

You can do it... Put your back into it... Two statements that have so many connotations. Truth is, you really can do it! Many successful people point to their positive mental attitude as their go to weapon in their arsenal to combat adversity. It's not as easy as it looks, especially if there is some history of stress, anxiety and depression in your life. That being said, putting your back into it, or putting in some effort towards achieving something is one way to overcome negativity. Sometimes stress can manifest in the body as physical pain, something doctors refer to as "psychosomatic" pain. Chiropractic care has been proven to decrease stress, leading to more feelings of positivity and increased energy.


10. Let Your Backbone Slide - Maestro Fresh Wes

Having a flexible and unrestricted spine can improve your quality of life, can decrease future issues like arthritis and spondylosis, and help you achieve your goals. How many people do you know who can't play with their kids because their back hurts too much? How many of your friends suffer from constant headaches that prevent them from accomplishing much work? Which of your family members still has chronic pain despite trying everything? Sliding in to see a Chiropractor could make a huge difference in your life, and those around you.


Honorable Mentions
* Kick, Push - Lupe Fiasco - For those lazy side posture adjusters.
* Lean Back - Fat Joe - Just... not too far. Unless you're in yoga class, of course.
* By Your Side  - Jadakiss - Chiropractors. They got your back. Now, please lay on your side.
* My Neck, My Back - Khia - Intentionally left off because I'd never hear the end of it. Ever.
* Lose Yourself - Eminem - For the ultra intense, block booking, high volume clinic rockstars, who need to get in the zone when they adjust.

- Dr. P

Do You Even Lift, Bro?

Originally written by Dr. Joe Mondoux on February 10, 2015
Re-posted with permission on March 17, 2015

I am pleased and looking forward to sharing Dr. Joe Mondoux's material with you all. He's an easy-to-follow and straight to the point kind of guy. This post is a follow-up to my previous article about sitting too much. Take care and enjoy!

- Dr. P

We all know that exercise is good for you, yet we may not know how bad sitting really is for us. It was recently found that for every hour you sit, you cancel out 8% of the health benefits from a run lasting the same amount of time. Therefore, 8 hours of sitting after a 1 hour run negates 80% of the benefits from that run.

The same is true for moderate-intensity exercise (ex. weight lifting) except to a greater degree. Here, every hour of sitting cancels out 16% of the health benefits from the workout.

Health is now not only affected by how much we exercise, but also how little we are sedentary during the day. Stand while you talk on the phone, do a lap around the house during a commercial break, and make sure you get up for a few minutes every half-hour at your desk job. Whatever your trick may be, ensure that you keep moving!

- Dr. Joe Mondoux

CATCH ALL THE LATEST ON DR. JOE MONDOUX'S PROFESSIONAL FACEBOOK PAGE HERE

Based on an article published on Runner's World on July 14, 2014

You Won't Believe What This Doctor Prescribed To His Patient With Low Back Pain

Written by Dr. Prathap Addageethala

Originally posted as a shared article from The Washington Post on January 23, 2014

My patient came to me with an alarmingly regular case of low back pain. Stiffness, soreness, tight muscles in the expected areas. His posture spoke to me of years of sitting at a desk, pecking away at keys on his keyboard, straining his eyes at his screen, and reaching awkwardly for his mouse. After a thorough examination of examining his vitals, neurological condition, and orthopedic testing, I checked his spine. Finding nothing alarming, I advised for a course of treatment with an additional special, yet important, request:

"get off your butt."

Oh no he did'n't!

Okay, the truth is the patient was someone known to me, and we had a good laugh about it. The patient, being a young man in his late 20s, readily agreed that his lack of exercise and constant sitting was more than likely the cause of his low back pain and stiffness. Our conversation went well, and we discussed the treatment plan without any issue.

Our ancestors, I'm talking all the way back to hunting and gathering, were always on the move. Their diet was rich in high calorie foods (animal fats, nuts, high sugar fruits) and it sustained them through times where foraging was more difficult. Their daily activities were varied, and their physique tended towards a leaner, muscular form. Through all of these activities, calories were being burned at a much higher rate than today. 

I agree, it was a different time, with different pressures. However one constant remains - we tend towards a much more naturally lean and healthy form when we include a good diet and exercise to our daily routines. Getting up and moving around has incredibly profound effects in improving symptoms in all kinds of issues, ranging from chronic pain to autoimmune diseases to acute postural stiffness. 

We're sitting more than ever, with our increasingly technological and automated society, and the scary thing is that we have not learned what long term repercussions are in store. In this way, "sitting is this generation's smoking" and this is a catch phrase burning through health and wellness circles all over the world (and here's just one example). Earlier, in the 30s, 40s, and 50s, smoking was so pervasive and normal. The risks were not well known then, until long term studies were being conducted. Sooner or later, we realized that smoking quite definitively caused lung cancer. Campaigns against smoking were launched, and while people still choose to smoke, NOW they are very well informed about its risks.  To put this in perspective, most public establishments only banned smoking indoors in the 90s in North America!

Sitting is leading to more and more issues that are only now becoming apparent. Check out the following graphic originally posted in the Washington Post for a much more in depth look at what I mean. Also, please see the follow up to this entry from another regular contributor, Dr. Joe Mondoux, a young, dynamic Chiropractor in Canada. His post will touch on the effects of sitting even if you are physically active.

- Dr. P

Taken from my very own Facebook page Dr. Prathap Addageethala 

Image shared from Washington Post

The Anxiety "Virus"

Originally written by Dr. Kathy Dooley on October 7th, 2013
Re-posted with permission on October 7th, 2013
Re-re-posted here on my brand spanking new blog on March 17th, 2015

First and foremost, let me begin this post by introducing my inaugural guest contributor, Dr. Kathy Dooley. Aside from being an inspiration and mentor personally, while I trained to be a Doctor in the world's greatest profession, Dr. Dooley is herself an accomplished Doctor of Chiropractic, anatomist, and entrepreneur. The long list of her credentials and impressive resume can be found here. I will be including some of her unique and impressive posts, unedited, unadulterated, here on a regular basis, you can all thank me in advance! Please have a look at her full website Dr. Dooley Noted and peep her profile on my Regular Contributor Pages.

Now may I introduce, Dr. Kathy Dooley....

- Dr. P

Someone close to me has been experiencing exorbitant anxiety and stress.

She endured so much that it sent her to the emergency room, where she experienced bloodwork analysis and various other tests, including a CT scan.

Everything came back negative.

Even though she ran no fever nor had any positive swabs or lab tests, the medical staff blamed her illness on a virus.

Hmph. I call the bluff.

What if she was sick from excess anxiety? Is this not likely?

Anxiety leads to a hyperventilated-type breathing, which alters pH and changes biological functioning.

You can't control breath, and you start feeling anxious. You start feeling anxious, and you can't control breath.

It's a vicious cycle.

If you can't control breath, you start messing with gas exchange. You start altering gas exchange, and you end up feeling pretty sick.

Maybe, people misconstrue it as a virus.

There is little evidentiary support that my loved one had a virus. But she left the hospital with that diagnosis, along with a hefty bill to her insurance.

Manage your stress. Exercise. Breathe well. Eat well. Get analyzed. Get corrected.

Help yourself. Protect yourself against the anxiety "virus."

- Dr. Kathy Dooley

Are you a "Chronic Texter?"

Written by Dr. Prathap Addageethala

Originally posted September 18, 2013

Re-jigged March 17, 2015

You see it everywhere these days, people slaving over their smartphones and tablets! I imagine that if an intelligent being peeped down on us from outer space, it would wonder which was in charge- the fleshy creatures stumbling around, or the small electronic gadgets they hunched over. While the obvious strain on the pairs of unblinking eyes, terrible posture, and potentially deadly accidents are all problems associated with text mania (and addictions in some cases), I’d like to draw your attention to a new ergonomic crisis sweeping the globe – the repetitive strain injury (or RSI) – not-so-affectionately known as “Texter’s Thumb.”

Guided by GPS, they know exactly where to stop. Also notice the lane discipline!

To be fair, texting isn't the only major issue. Mobile video games, surfing the web, and other activities we normally engage in on our portable devices can also be labeled as chief causes of RSI.  Cell phone usage has exploded across the planet, other electronic devices notwithstanding. There are tablets, readers, laptops, GPS units, to name a few, all creating environments for stiff, repetitive motions to be performed. Of course, we’re also focusing here on the digits, most notably the thumb, but RSIs can occur at pretty well any joint in the body. The recipe is simple – do something in an awkward, disadvantageous, or ergonomically incorrect position, and repeat hundreds of times over several weeks. Like... pushing imaginary buttons on your phone's touch screen or obsessively swiveling the joysticks on your Playstation 4 controller.

"....braaaaaaains.....nom nom nom"

In classic “Texter’s Thumb”cases, sufferers experience pain or clicking at the base of the thumb, which is an area of high stress and chronic overuse.  At this joint, the carpometacarpal joint of the thumb, which involves the 1st metacarpal bone and the trapezium (a tiny bone in the wrist), interact at a much higher rate than the rest of the hand or wrist. Due to the involvement with the wrist, a decreased or painful range of motion might be experienced, as well as a possible decrease in grip strength.  The source of the pain can range from tendonitis (inflammation of a tendon due to acute injury) to tenosynovitis (inflammation of the sheath covering a tendon) which is simply from the repetitive nature of the action. This pain can even radiate all the way to the forearm.

In technical terms, the muscles and tendons affected are related to two muscles in the thumb – the extensor pollicis brevis and the abductor pollicis longus – which are both the main culprits in a more well known condition called “De Quervain’s Syndrome.” RSI, Texter’s Thumb, De Quervain’s Syndrome are all synonymous in this context. Although RSI can also occur in other parts of the body, this particular version seems to be on the rise. Staying active, stretching the wrists, and mobilizing the forearm should be a regular part of your day in order to avoid this emerging issue.

- Dr. P

Sensible Advice on Prevention of RSI Caused by Texting
(lovingly borrowed from http://solomonsseal.wordpress.com/2010/02/12/healing-texting-thumb-and-repetitive-stress-injuries-rsi-with-solomon%E2%80%99s-seal/)

You should always take measures to avoid any possible damage that might result from overstressing the hands, fingers or thumb. If you feel any pain or tingling, make some changes in your work, play and texting habits. The following tips are helpful:

• If texting starts to hurt. Stop. Use the other hand or call instead
• Vary the hand you use
• Vary the digits you use
• Don’t text for more than a few minutes without a break

Try these exercises. Obviously, stop if you feel any pain, otherwise you can do more harm than good.
In your texting hand:

• Tap each finger with the thumb of the same hand. Repeat 5 times (5x) Pull your thumb firmly with the other hand. Repeat 5x
• Wrap an elastic band around the tips of fingers and thumb and open your hand against the resistance. Repeat 20x
• Palms down, wrap an elastic band around each thumb and force apart. Repeat 20x
• Tap the palm and back of your hand on your thigh as quickly as you can. Repeat 20x
• Massage thumb web, back of forearm and front of forearm. 2 minutes.
• Press and rub in a circular motion the painful nodules in those muscles. 30 seconds for each nodule.
• Reach up high with both arms and shake your hands. Reach down low with both arms and shake. Repeat 3x.
• Arms at 45 degrees squeeze them behind you.
• If it still hurts after a week of doing exercises wrap an ice pack on sore hand and arm parts. Do not put ice directly on the skin but wrap in a thin cloth or piece of kitchen roll. 10 minutes on, 10 minutes off. Repeat 3x

Swiped from my own Facebook page at https://www.facebook.com/doctorprathap

Wake Up Call For Coffee Drinkers

Written by Dr. Prathap Addageethala

Original draft August 30, 2013

Re-jigged March 11, 2015 (facts are still good!)

Today’s facts were based on my favourite morning, mid-afternoon, and early evening beverage – coffee.  There have been many studies both evangelizing and demonizing the effects of coffee drinking, but in recent times coffee has been accepted in the scientific community as a safe and probably even beneficial commodity to the average consumer.

The typical benefits of coffee are depicted in your average TV commercial – a yawning office type awakens. Bleary-eyed he shuffles his way down the stairs towards the kitchen, bathrobe trailing behind. Within moments of tearing off the seal of a new can of Folgers and brewing a fresh cup, he’s smiling widely out an open window, the haze lifted, awake, and alive. In real life, it won’t happen that quickly, but yes, caffeine is a stimulant, it can create alertness, drive away fatigue, and increase your sense of satisfaction with the world in general. In fact coffee enthusiasts who were drinking between 2-4 cups per day were less at risk for depression and suicide. Beware though, more than 9 cups a day actually increases suicide risk.

The real major risk that had been buzzing around research circles was the effect of stimulants on heart patients. Because stimulants cause the heart rate to increase, there were some concerns for people that were predisposed to heart conditions such as arteriosclerosis, and history of heart attack. Indeed for this population, caffeine is not recommended. As a mild stimulant, overuse dependency is a very real thing. Take for example the large numbers of people who simply “cannot function” until they have their cup of coffee in the morning. For these folks, and I’m one of them, removing coffee from their morning routine can create feelings of fatigue, headache, loss of concentration, and even anxiety. These symptoms are usually alleviated by further abstinence from caffeinated products, staying hydrated, and with exercise. If you’re looking to break away from your “coffee addiction” keep in mind that “moderate use” is around 3-4 cups a day, and is still consumption below a level that causes any health risks. We’re talking about black coffee here folks, not a “Large 4×4″ or a supercalifragilisticexpialidocious latte.

The stuff you add to your cup of joe is typically terrible for you – especially if you’re at the higher end of coffee intake. Fatty creams, sugar-packed flavourings, artificial sweeteners, and (obviously) white sugar itself, are some examples of concentrated caloric loads that are often hidden causes of weight gain.

But for the average consumer, coffee can be beneficial for a number of reasons. There have been a lot of connections with weight loss and coffee; the increased heart rate also seemed to have an effect on increasing metabolic rates, burning more calories. The increase in energy provided athletes with ability to be more active during training, and many pre-workout supplements have added caffeine to provide a bit of a boost. Caffeine also has a role in appetite suppression, further pushing its weight loss supplement label.

Coffee’s chemical constitution contains several useful products for our bodies, such as anti-oxidants, chlorogenic acid, and trigonelline (the nature of these molecules are outside the scope of this article!). Due to these molecules, more research shows that coffee intake can reduce your chances of Alzheimers, Parkinsons, dementia, Type II diabetes, and even reduce potential alcoholic cirrhosis of the liver in heavy drinkers. These are all higher order diseases and conditions, so more research must be done in order to verify these early conclusions.

Realize that caffeine is a diuretic, and that it will cause you to urinate at a higher frequency. The body naturally produces a hormone called “Antidiuretic Hormone” or ADH. This hormone helps to conserve water for our body’s normal processes. Caffeine is an ADH-inhibitor, in other words, it counters the effect of ADH, therefore preventing us from retaining water, and as a result we visit the bathroom more frequently. An average person’s water intake should be in the range of 2L per day. But with every 8 oz cup of coffee (about 100 mg of caffeine) an additional 2 cups of water should be taken in.

Stay thirsty hydrated my friends!

via http://www.facebook.com/doctorprathap