20/20 Vision

Regular Chiropractic Care Supports Your Goals of Health and Wellness

When you set your sights on the goal of achieving fitness and good health, it's important to be sure your plan of action is complete. You'll establish measurable goals for three of the main pillars of good health, that is, regular exercise, a nutritious diet, and sufficient rest. In addition, a complete action plan for achieving a healthy lifestyle that lasts includes regular chiropractic care. Regular chiropractic care helps ensure that the time you're spending on obtaining a healthy diet and regular, vigorous exercise is put to good use. In order to derive maximum benefit from the good food you're eating and the cardiovascular exercise and weight-training you're doing, your nerve system, your body's master system, must be functioning at peak efficiency. By detecting and correcting misalignments of the spine, regular chiropractic care helps restore and maintain a free flow of information from your brain to your body and from your body to your brain. By removing nerve interference, regular chiropractic care enables your nerve system to do its job. The result is optimum benefit from your lifestyle activities and greater levels of health and wellness.

All of us have thought, at one point or another, and possibly more than once, "I wish I knew then what I know now." It's been famously said that "hindsight is 20/20". Our clarity of thought with respect to what we should have done is frequently much more acute than was our thinking in those past irretrievable moments. However, some things are capable of being put right to a substantial degree. We cannot go back in time, but we can take steps in the present to redress certain relative failures of ours, specifically those regarding healthy lifestyle choices.
Of course, we don't get a "do-over" regarding the past 10, 20, or 30 years of relative neglect. But the very good news is that it's not too late to get back on track and obtain higher overall levels of health and well-being. It's not too late to begin making healthy lifestyle decisions that will provide a lifetime of benefit. Starting now, by taking action in the areas of regular exercise, a nutritious diet, and getting sufficient rest, you can obtain substantial across-the-board improvement in your health.^1,2
How is it possible to gain such improvement, despite however many years of lack of attention to regular exercise and unhealthy eating? The answers lie in the dynamic nature of human physiology and the complexity of its internal feedback structures. One such dynamic process is the adaptive response to mechanical stress. For example, Wolff’s law states that bones remodel along lines of physiological stress. Exercise causes long bones and the bones of your pelvis to bear increased physiological loads during relatively short intervals. In turn, these load-bearing bones are stimulated to build new bone. Your bones become structurally stronger in response to physiological work. Similarly, large muscle groups such as the quadriceps, hamstrings, calves, pectorals, and latissimus dorsi are stimulated to increase their mass and bulk. Regular, vigorous exercise causes growth of additional muscular tissue and development of new networks of blood vessels to supply these muscles with necessary oxygen and nutrients. In addition to your musculoskeletal system becoming stronger, leaner, and more efficient, your heart and lungs develop increased capacity and become more resilient. Physiological dynamic responses are also engaged when you shift your dietary habits toward a healthy regime. No matter your current condition and circumstances, by engaging in regular, vigorous exercise and healthy eating habits you will dramatically improve your levels of fitness, health, and well-being.³
Looking back with regret as what has occurred will not help us achieve what we want to achieve in the here and now. We can apply 20/20 vision to our present choices and choose healthy lifestyle behaviors now and into the future. The beneficiaries include our families, our friends, and ourselves.
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¹Schnohr P, et al: Dose of jogging and long-term mortality: the Copenhagen City Heart Study. J Am Coll Cardiol 65(5)411:419, 2015
² Watson K, Baar K: mTOR and the health benefits of exercise. Semin Cell Dev Biol 36:130-9, 2014
³Kelley GA, et al: Effects of exercise on depression in adults with arthritis: a systematic review with meta-analysis of randomized controlled trials. Arthritis Res Ther 17(1):21, 2015

The Home Stretch

Regular Chiropractic Care and Effective Stretching

Starting a stretching program is appropriate for most people. As we want to get the most out of our stretching routine, it's important to ensure that our musculoskeletal system is working at peak capacity. Regular chiropractic care performs these essential services by detecting, analyzing, and correcting spinal misalignments. Left uncorrected, such misalignments cause muscles, ligaments, and joints to become tight and irritated and also cause irritation to spinal nerves. By correcting spinal misalignments, your spinal nerves are free to conduct information properly between your brain and the rest of your body. Your musculoskeletal system is enabled to do its job properly. The result is that regular chiropractic care helps to optimize the functioning of our muscles, bones, and joints, thereby making our stretching and exercise time useful, healthful, and profitable.

Thanks to effective public health campaigns regarding healthy lifestyle choices, many people have incorporated regular, vigorous exercise, a nutritious diet, and getting sufficient rest in their daily routines. For many people, an additional important component of a healthy lifestyle is regular stretching.
Regular stretching provides numerous benefits, including enhanced flexibility and adaptability of your musculoskeletal system, that is, your bones, muscles, and joints.¹ As a result, regular stretching helps improve overall mobility and range of motion. Regular stretching helps reduce injury by improving circulation, bringing increased supplies of oxygen and critical nutrients to the large muscles of your thighs and legs and the small muscles of your back. As a bonus, regular stretching helps to reduce stress. It's clear that stretching activities provide a very big return for a modest investment of time and effort.^2,3
In order to derive the greatest benefits from your stretching program, knowledge of stretching "best practices" is essential. First, it's critical to conceive of stretching as a journey rather than a destination. In stretching, we have to give up all our notions of how much we think we should be able to achieve. On any given day, our muscles will be tighter or less tight. On any given day, it will be "harder" or easier to obtain the stretchability of the day before. The best practice is to pay attention to your body, focus on what you're doing, and work with what you have on a particular day. This "centering" approach is in direct contrast to trying to force your muscles to conform to the stretching length you think they should achieve. Using force while stretching will always result in injury. Instead, the activity of stretching calls for a calm, steady, and methodical approach.
What is it that you're doing when you stretch? Primarily, you're using a process of visualization. You're visualizing the particular muscle getting "longer". When you do a stretch for your hamstring muscle group (there are three muscles that comprise this group), you have an image in your mind of the muscles of the back of your thigh and you're "seeing" these muscles lengthening. You're not actually "doing" anything other than performing the activity of the stretch itself. In other words, you're not actively making the hamstrings longer. But you are "seeing" them lengthen in your mind, and the result is an effective stretch, that is, increased length and flexibility of the hamstring group.
Pictures of the quadriceps muscle group (the muscles on the front of your thigh), the hamstring muscle group, the calf muscles (the surface gastrocnemius and the deeper soleus), and your spinal muscle groups will provide great assistance with your visualization process. Such images are widely available on the Internet. Your "Zen-like" process of visualization will make your 10 or 15 minutes of stretching time more effective and may also be applied to various other tasks throughout your day, providing additional ongoing benefits to your health and well being.
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¹Peck E, et al: The effects of stretching on performance. Cur Sports Med Rep 13(3):179-185, 2014
²Morrin N, Redding E: Acute effects of warm-up stretch protocols on balance, vertical jump height, and range of motion in dancers. J Dance Med Sci 17(1):34-40, 2013
³Avloniti A, et al: The Acute Effects of Static Stretching on Speed and Agility Performance Depend on Stretch Duration and Conditioning Level. J Strength Cond Res 2014 Jun 17 [Epub ahead of print]

The Top Shelf

Shoulder Rehabilitation and Regular Chiropractic Care

Effective shoulder rehabilitation frequently depends on factors other than those related to the shoulder itself. For example, obtaining improved shoulder range of motion and improved shoulder girdle strength may be directly related to the functioning of your neck and the regional neck musculature. Your seven neck vertebras have a big responsibility. Not only do they support the weight of your head all day long, but they also provide a structural framework for the complex web of muscles that move your head in all directions and interface with chest muscles involved in respiration. Beyond this, regional neck muscles are closely interconnected with shoulder girdle muscles. Rehabbing the shoulder means paying attention to neck muscles as well. Regular chiropractic care helps ensure that the spinal joints and muscles of your neck are functioning at peak efficiency. Therefore, regular chiropractic care is a critical component of any successful shoulder rehabilitation program.

Many adults begin to develop shoulder pain, even though they may not have sustained a specific injury. It's important to pay attention to such shoulder issues, as a healthy shoulder joint is the key to full function of the upper extremities. We all know at least one person whose ability to perform normal activities of daily living has been significantly compromised by chronic shoulder pain. Conservative treatment may be of benefit, but the key, as always, is to prevent these problems before they occur. The primary prophylactic intervention, as is the case for most musculoskeletal conditions, is exercise.
We all agree that the human body's design is magnificent. Every component has a purpose, down to the smallest cell. Every system is deeply interconnected with every other. Miraculously, the whole is much greater than the sum of the parts. And yet, there are a few "gotchas" built-in to this ingenious design. With respect to the shoulder, the "gotcha" relates to the shoulder joint's extraordinary mobility. The shoulder joint has the greatest range of motion of all the joints in your body. But this extreme mobility comes at a price, that is, the shoulder joint is not a particularly stable joint. For example, shoulder dislocations comprise approximately 50% of all such injuries.
Shoulder pain in the absence of a specific injury often represents damage to the rotator cuff. Again, the design of the shoulder joint and surrounding soft tissues is implicated in these rotator cuff problems. The blood supply to the bones, muscles, ligaments, and tendons of the shoulder is consistently compromised during normal motion of the shoulder above 90º, as in placing an object on or taking an object down from the top shelf in a kitchen cabinet. If much of your day is spent with your arm elevated above 90º to the front or to the side, over time you may develop nagging shoulder pain. Worse, with persistent repetitive motion above 90º, nagging shoulder pain may become chronic pain that restricts activities.
The best approach to shoulder problems is to become aware of the rotator cuff's well-known tendency to develop degenerative changes. We can be proactive by doing strength-training exercises for the shoulder and incorporating these exercises in our weekly exercise program as soon as possible.^1,2 Beginning such exercises in the teenage years would be ideal. For those of us who are older, the right time to begin shoulder strength training is now. Shoulder exercises stimulate growth of new muscle fibers, increase the size of muscle fibers already in existence, and stimulate growth of nerve fibers bringing information to and from all shoulder girdle structures.
Shoulder exercises should be done once or twice a week as part of your overall fitness program. As with all exercise that's new to you, start slowly and gradually increase the level of difficulty over time.³ The result of all this activity is a dramatically improved blood supply to the shoulder region and a dramatically reduced tendency for rotator cuff degeneration and injury.
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¹Choi SH, Lee BH: Clinical Usefulness of Shoulder Stability Exercises for Middle-aged Women. J Phys Ther Sci 25(10):1243-1246, 2013
²Saltychev M, et al: Conservative treatment or surgery for shoulder impingement: systematic review and meta-analysis. Disabil Rehabil 37(1):1-8, 2015
Another example of a common issues
³Daenen L, et al: Exercise, not to exercise, or how to exercise in patients with chronic pain? Applying science to practice. Clin J Pain 31(2):108-114, 2015

Mission Possible

Regular Chiropractic Care and Your Mission of Good Health

Several critical lifestyle choices support your mission of obtaining ongoing high levels of health and well-being. But these activities, such as engaging in regular vigorous exercise and a healthy eating program, should not be done in isolation. The missing ingredient, the specific action that makes all the difference, is ensuring that your nerve system is working properly so that you can make the best use of all your healthy lifestyle actions. Regular chiropractic care helps ensure optimal functioning of your nerve system by detecting, analyzing, and correcting spinal misalignments. Misalignments of the spine irritate spinal nerves and cause nerve interference, resulting in faulty communication between your brain and your other body systems. Such faulty communication leads to loss of good health and prevents your body from obtaining maximum benefit from your nutrition and exercise programs. By correcting spinal misalignments, regular chiropractic care helps remove nerve interference and restore optimum functioning of all your body's systems. In this way, regular chiropractic care helps you and your family achieve greater levels of health and well-being.

Everyone knows what he or she "should" do to obtain good health. But the mere knowledge of what we should be doing is never enough. If we've not been in good shape for some time, if we can't remember the last time we did any meaningful exercise on a consistent basis, and if we've added more pounds over the years than we care to admit, then the task of getting back in shape seems an impossible mission. But like the Mission Impossible team in the fabled television series and the hugely successful film adaptations, we too can turn the task of regaining high levels of fitness into "mission possible".
The primary requirement for your personal restoration project is establishing a new mindset. No one wants to do what other people think they "should" do. Having your spouse tell you that you should lose weight or having your doctor tell you that you need to do more exercise is never pleasant. These admonitions never really work and only serve to create stressful encounters and interactions. Even though the people close to you have good intentions and want the best for you, they usually don't realize the willingness to change is never sourced from outside a person. The only way you're going to take on the time and effort of implementing new lifestyle activities is if you yourself choose to do so. Making the active choice to exercise and making the active choice to eat healthy foods will create the powerful difference by which you begin to actually accomplish the action steps necessary to change the quality and characteristics of your health and well-being.^1,2
Thus, your own personal choice is what's required to get you started. Importantly, making such a choice is not a one-time event. Circumstances always intervene and your choice to exercise and eat nutritious foods will need to be reinforced frequently. There may come a time when you choose to sleep late and skip your exercise session for that day. Or you may choose to eat a whole pint of ice cream in the middle of the week. It will be helpful to recall that such deviations from your main plan are always your choice, and returning quickly to your regular exercise routine and regular food program will also be your choice.
None of this needs to be dull, boring, or onerous. Remember that if you think you "have" to do your exercise and "have" to eat fresh fruits and vegetables, then you probably won't do these things for very long. But if you remind yourself that you have actively made a personal choice to engage in healthy activities, then you will recreate your opportunity for powerfully participating in the ongoing restoration of your own vibrant health and well-being.<sup>3
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1</sup>Sardinha LB, et al: Criterion-referenced fitness standards for predicting physical independence into later life. Exp Gerontol  61:142-146, 2015
²Hafstad AD, et al: How exercise may amend metabolic disturbances in diabetic cardiomyopathy. Antioxid Redox Signal 2015 Mar 4. [Epub ahead of print]
³Crous-Bou M, et al: Mediterranean diet and telomere length in Nurses' Health Study: population based cohort study. Brit Med J 2014 Dec 2;349:g6674. doi: 10.1136/bmj.g6674

Rice and Beans

Regular Chiropractic Care and a Healthy Lifestyle

The importance of making healthy lifestyle choices is becoming increasingly well known. Vigorous exercise, a healthy diet, and sufficient rest are key components of a healthy lifestyle, regardless of a person's age. But in order to get the most out of the good things you're doing on your own behalf, your nerve system must be functioning at full capacity. Nerve signals, messages between your brain and the rest of your body, need to be transmitted accurately and on time. "Service interruptions" result when spinal misalignments and nerve irritation are present. Your musculoskeletal system and digestive system are prevented from working efficiently. Such problems may lead to pain, symptoms, and even disease. Regular chiropractic care corrects spinal misalignments and helps reduce and resolve nerve irritation. As a result, regular chiropractic care helps maximize the benefit of all healthy lifestyle choices, enabling everyone to achieve greater levels of health and well being.

Rice and beans is a well-liked combination of foods that is not only delicious, but also good for you. Other well-known examples of food combinations, such as corn and lima beans (succotash), tomatoes and avocados, and even orange juice and oatmeal, provide benefits beyond those gained by eating these sound nutritional choices individually.¹
For example, the combination of rice and beans provides complete dietary protein (containing all the essential amino acids we need to build all the other proteins in our bodies). Similarly, the succotash combination of lima beans and corn contains high concentrations of essential amino acids. When you combine avocados and tomatoes, the fat from the avocado helps your body more efficiently use heart-healthy and cancer-fighting antioxidants such as lycoprene contained in the tomato. A heart-healthy breakfast consisting of real oatmeal, such as oatmeal made from rolled oats or steel cut oats, and real orange juice (not from concentrate) provides a potent combination of phenols that are associated with reduced atherosclerosis and cancer. ^2,3
These combinations are specific examples of the more general principle of food combining by which you combine proteins and complex carbohydrates at every meal. When you combine these complementary sources of nutrition on a regular basis, you retrain your body's metabolism. By consuming a "slow-burning" energy source, you're providing high-quality fuel for the next three to four hours. Several very good things occur as a result. Energy utilization is optimized, that is, your body gets more benefit out of every calorie it's burning. Additionally, insulin levels are stabilized throughout the day. Over time, food combining helps a person become a leaner machine and helps reduce the likelihood of developing type 2 diabetes. These benefits are especially important for people who have been told they are hypoglycemic or pre-diabetic. Of course, you should always check with your doctor to make sure a food combining strategy is right for you.
When you add a program of regular, vigorous exercise to your food combining lifestyle choice, you obtain even more profound benefits. The vigorous exercise you're doing raises your body's basal metabolic rate. Your body begins to burn calories even when you're asleep. Owing to the increase in lean muscle mass you're gaining from exercising over time, you're burning more calories throughout the day. You find yourself craving more nutritious foods, that is, those that will provide higher-quality nutrition, such as the nutrition contained in such combinations as rice and beans and oatmeal and orange juice. Thus, your positive lifestyle choices contain their own positive feedback system. The better choices you make, the healthier you become, and the healthier you want to be. The long-term results are enhanced health and well being for you, your family, and your friends.

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¹Liu RH: Health-promoting components of fruits and vegetables in the diet. Adv Nutr 4(3):384S-392S, 2013
²Hu D, et al: Fruits and vegetables consumption and risk of stroke: a meta-analysis of prospective cohort studies. Stroke 45(6):1613-1619, 2014
³Thomburg KL, Challis JR: How to build a healthy heart from scratch. Adv Exp Med Biol 814:205-216, 2014

Your Own Personal Trainer

Regular Chiropractic Care and Personal Fitness

Getting regular exercise is not a cure-all. Although it's very difficult to maintain good health if you're not exercising consistently, exercise in itself is not enough. Additional components of a healthy lifestyle include good nutrition, sufficient rest, intangibles such as a positive outlook on life, and regular chiropractic care. Regular chiropractic care ties together all the other things you're doing to achieve high levels of personal health and wellness. By identifying, analyzing, and correcting spinal misalignments, your chiropractor is helping to reduce nerve interference and helping to facilitate optimal functioning of all your body's physiological systems. As a result, you're able to make maximum use of the good foods you're eating and get the most out of your exercise time. By making these healthy lifestyle choices, including regular chiropractic care, you're choosing to enhance your personal health and well-being.

Back in the day, there were no personal trainers. If you needed to learn how to exercise, you got a subscription to one of a few well-known "muscle magazines" and read several issues from cover to cover. Then you joined a "Y" and began to discreetly observe what was going in the weight room, trying to match up what you had read in the magazine with what you were seeing in the gym. Eventually, you put together a series of exercises, sets, and reps that worked for you. Back then, any strength training program you developed would be strictly based on a seat-of-the-pants approach. You learned by trial and error.
Today there is a vast body of scientific literature focused on the various benefits of numerous forms and types of exercise.¹ However, scientific studies are not good at evaluating the how-to's of getting fit. Fortunately many informal resources are available, all intended to point you in the right direction. But not all of these resources are accurate or trustworthy, and the challenge is to identify a set of basic principles that will be applicable to your specific situation.
Firstly, before getting started you need to make sure that it's OK to actually get started. Let your  doctor (your family chiropractor, family physician, or internist) know what you're planning to do and have her tell you what you need to watch out for, if anything. Next, you need to make a commitment. Consistency is the key to deriving lasting value from exercise. Additionally, irregular exercise sessions will often lead to injury. If you're serious about getting fit, then make a commitment to yourself to participate in a 12-week program. At the end of 12 weeks, you'll evaluate how you feel, what you've accomplished, and whether you want to keep going.
In terms of strength training (that is, weight lifting), three sessions per week is ideal. By doing "split routines" you can exercise all the major muscle groups each week. On one day you'll do exercises for the chest and back. Another day you'll do exercises for the legs. On the third day you'll focus on the shoulders, biceps, and triceps. This set of split routines will produce optimal results for many people.
Importantly, you'll be doing chest and triceps (and back and biceps) on different days, thus avoiding the potential for overwork and injury. But you may find that an alternate set of split routines works best for you. The key is to start slowly and build up strength gradually. Once you have some experience and an improved level of fitness, you may branch out and vary your basic routine, experimenting and seeing what works best for you. In terms of sets and repetitions (reps), three sets per exercise and eight to 12 repetitions per set represent the classical, tried and true method of getting fit and making gradual strength gains over time. For any strength training exercise, start with a weight at which you can do eight repetitions comfortably. This should be neither too easy, nor too difficult. Of course, it's far better to err on the side of caution. You never want to do too much too soon.

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As you go along in your fitness program, you'll add core exercise routines² and aerobics exercise such as walking, swimming, biking, and running. If you work out slowly and gradually and maintain consistency, you'll have a great deal of fun and gain substantially improved levels of health and well-being.^3
1Storer TW, et al: Effect of supervised, periodized exercise training vs. self-directed training on lean body mass and other fitness variables in health club members. J Strength Cond Res 28(7):1995-2006, 2014
²Kahle N, Tevald MA: Core muscle strengthening's improvement of balance performance in community-dwelling older adults: a pilot study. J Aging Phys Act 22(1):65-73, 2014
³Huffman KM, et al: Metabolite signatures of exercise training in human skeletal muscle relate to mitochondrial remodelling and cardiometabolic fitness. Diabetologia 2014 Aug 5. [Epub ahead of print]

A Fresh Coat of Paint

Regular Chiropractic Care and a Plan for Good Health

Worldwide, the number of people with diabetes, heart disease, and cancer continues to increase. Despite the expenditure of well over $100 billion in pharmaceutical research and new drug development, the impact on global health in the area of chronic disease has not been significant. It is reasonable to conclude that solutions to these dire problems lie elsewhere. In fact, lifestyle has come to be recognized as the key factor in both causation and treatment of these life-threatening disorders. A healthy diet, regular vigorous exercise, and sufficient rest are the cornerstones of such meaningful lifestyle change. Regular chiropractic care is a critical supplement to these healthy lifestyle choices, as it provides necessary support to the functioning of the nerve system, your body's master system. With a healthy nerve system, your body is able to make the best use of the good things you're providing in terms of food, exercise, and rest. Adding regular chiropractic care to your lifestyle plan contributes substantially to your overall health and well-being.

As all real estate brokers know, a fresh coat of paint will make any property look good. Whether your home is a row house in Baltimore, a Paris atelier, or even a Winnebago, a new coat of paint will bring a shine to the interior and put a smile on the faces of both residents and guests. You may find that a similar smile will appear on your face and the faces of your friends and family members when you engage in activities that provide you with a metaphorical fresh coat of paint. Specifically, you'll obtain your "new look" by incorporating a healthy diet and regular, vigorous exercise in your daily routine.^1,2
But what exactly is "a healthy diet," and what is really meant by "regular, vigorous exercise"? A healthy diet consists in a daily practice of consuming food from all five food groups: fruits, vegetables, grains, proteins, and dairy. Importantly, a healthy diet includes at least five daily servings of fresh fruits and vegetables. Overall, the more colors on your plate, the better. If you're consistently eating yellow, green, red, blue, orange, and purple foods such as squash, corn, grapefruit, kale, broccoli, apples, peppers, blueberries, carrots, oranges, potatoes, and eggplant, you're well on your way toward a lifelong healthy diet.
The grains food group contains whole grains such as whole wheat, brown rice, bulgur, and barley. For those who require gluten-free whole grains, the numerous choices include amaranth, buckwheat, quinoa, brown rice, and teff. The protein food group includes beef, lamb, chicken, eggs, fish, beans and peas, and nuts and seeds. There are plenty of protein sources for vegetarians and others who don't eat meat or other foods derived from animals such as eggs and milk. The dairy group is included to provide sources of calcium.³ These foods include low-fat and fat-free choices such as milk, yoghurt, and cheese. If you're a vegetarian or have allergies to dairy products, other sources of calcium include kale, collard greens, spinach, salmon, sardines, blackstrap molasses, and beans. For men and women aged 19 to 50, the recommended daily requirement for calcium is 1000mg. For women over age 50 and men over age 70, the recommended daily requirement for calcium is 1200mg.
Regular, vigorous exercise means doing at least 30 minutes of exercise five days a week. Walking, running, bike riding, swimming, using an elliptical machine or treadmill, and weight training are all good choices. Lifting weights three times a week and doing some form of aerobic exercise two times a week is one example of such a program of vigorous daily exercise. For some people, walking five days a week for at least 30 minutes each day represents an optimal program. Find out what works best for you and do that consistently. Change your program every few months to keep both your mind and body challenged. Again, the specific form of exercise is not critical. What works for one person will not work for another. The key is consistency. Five days a week, at least 30 minutes a day.
Your fresh coat of paint is not merely metaphorical. Once your new lifestyle changes take effect, probably within three to six weeks, you'll begin to develop an inner glow and an outer glow that will be visible for all to see.
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¹King DE, et al: Impact of healthy lifestyle on mortality in people with normal blood pressure, LDL cholesterol, and C-reactive protein. Eur J Prev Cardiol 20(1):73-79, 2013
²Lopresti AL, et al: A review of lifestyle factors that contribute to important pathways associated with major depression: diet, sleep and exercise. J Affect Disord 148(1):12-27, 2013
³Nachtigall MJ, et al: Osteoporosis risk factors and early life-style modifications to decrease disease burden in women. Clin Obstet Gynecol 56(4):650-653, 2013