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An Apple a Day Keeps Old Age Away

We’ve all heard the old adage that an apple a day keeps the doctor away but did you ever think there was any truth to it?

Apples may really have huge health benefits especially on Alzheimer’s disease (AD).

Dr. Thomas Shea and his colleagues at the University of Massachusetts did  a clinical trial that shows apple juice fights AD. in as little as one month.

Dr. Shea’s research team studied 21 patients between the ages of 72 to 93. Each of the patients was diagnosed with moderate-to-severe AD. He gave them two four-ounce glasses of apple juice each day for a month. After just 30 days, his team noted major changes in mood and behavior. Changes included improvement in anxiety, depression and delusion.

People receiving apple juice were calmer, less agitated, and at the end of the day, had a better quality of life.

His findings were published in the June 2010 issue of the American Journal of Alzheimer’s Disease and Other Dementias.

Two glasses of apple juice each day for 30 days produced less “beta amyloid” – the protein fragment which forms “senile plaques” – which are often found in the brains of people with AD.

“Apple juice keep[s] one’s mind functioning at its best,” says Dr. Shea. “It may delay key aspects of AD.”

His team has also showed that apple juice increases the production of a brain transmitter called acetylcholine. Acetylcholine helps slow the mental decline of people with AD. In that same study, he investigated whether apple juice could also improve memory. He put mice through a series of memory and learning maze tests.  The mice who drank apple juice performed better on the memory tests.

“The study show[ed] that consumption of apple juice can help reduce problems associated with memory loss,” concluded Dr. Shea.

In another study by Dr. Larson he concluded, (observing 2,000 people over the course of 10 years) that people who drink fruit juice three times a week reduced the risk of AD by a whopping 76 percent. People who drank it twice a week reduced their risk by 16 percent.

Surprisingly, the best benefits came from drinking fruit juice, as opposed to whole fruit. Dr. Larson theorizes this is because of the higher antioxidant quota in juice. According to him, all-natural fruit juice uses the core, seeds and skin of the fruit. These are the parts of the fruit that have the highest concentration of natural antioxidants. It’s those parts that people usually skip – and thus miss the best antioxidant benefits.

He also notes that fruit juice contains more antioxidants than vitamin C or E supplements.

“The brain accumulates damage due to oxidation as we age,” says Dr. Larson. “If you protect the brain from that damage, you protect the person from AD.”

Team member Dr. Qi Dai says “drinking fruit juices was [linked] with a decreased risk of AD. These findings suggest that fruit juices play an important role in delaying AD.”

It’s important to note that the team used all-natural, pure fruit juices. Those juices shouldn’t be confused with high-sugar, “fruit” beverages, which only include a limited percentage of actual fruit juice.

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June 15, 2011 Newsletter

 

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The Interactive Healer
DrJeffreyTucker.com 

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June 15, 2011 

 

 
In This Issue
Laser Therapy
Grilling on the BBQ
Resveratrol
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METAGENICS IS 10% OFF 

 
Dear 
Dr. Jeffrey Tucker

 

If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:  DrJTucker@aol.com
For the practitioners reading this I have a few seminars lined up this summer. On July 9 I’ll be starting up the Diplomate program in Rehabilitation in Omaha, NB. On July 16-17 in Manhattan Beach, CA I’ll be teaching a segment for ProSport about golf performamnce. On July 23-24 I’ll be teaching the Functional Movement Screen in San Jose, CA. Feel free to call me or email me for details.
  
I don’t mind the seminar work, or concentrating too much on work, or being stuck under pressure, you know why? It’s summer, & I love summer time! Be sure to read the article below about out-door grilling!

 

Warm regards,

Jeff

 

Click on

DrJeffreyTucker.com  so I can keep you updated on important and valuable health information. 

Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now!

In my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health, you are taken through self-assessment tests, and then guided through a progressive and safe exercise format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical health, this book will help you.

Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.

 

A recent comment was “Working through your e-book. My glute medius has never been stronger!”

 

  
Laser Therapy
  
Laser therapy has been around for a long time but it is considered cutting edge treatment for musculoskeletal injuries and pain.
Laser therapy stimulates cellular activity, expediting the healing processes to reduce inflammation and repair damaged tissue. 
  

You can feel the warm deep tissue penetration. This deep heat significantly increases the body’s cellular production of ATP (Adenosine-triphosphate) to reduce inflammation and heal the inflamed area.

Here are some of the benefits of using the deep tissue penetration that laser provides safely and effectively:

Healing and pain relief with no side effects, drug interaction effects, or invasive surgery.

Treats acute and chronic conditions as well as post surgical pain.

Pain relief is often felt immediately.

Most laser treatments take only 10-20 minutes.

Are you a potential candidate?

  • If you have pain that is of musculo-skeletal origin, laser therapy may be for you:
    This includes sports injuries, back and neck pain, any joint pain (knee, shoulder, ankle, etc), bursitis, tendonitis, tennis elbow, contusions, strains and sprains, carpal tunnel syndrome, chondromalacia patellae, arthritis, fibromyalgia, heel spurs, plantar fascitis, migraine headaches, neck pain/whiplash, nerve root pain, postoperative pain, repetitive stress injuries, TM joint pain and more.
  • If you have a wound that is slow to heal and has been resistant to treatment, you may be a candidate for laser therapy. This includes slow healing fractures, as well as soft tissue injuries and ulcers.
  • If you have multiple trigger points (sore spots in the muscles) that do not go away, you may be a candidate for laser therapy. This includes areas associated with fibromyalgia.
  • If you have had Prolotherapy or PRP, and wish to accelerate the response of healing, you may be a candidate for laser therapy. This includes any area that has been treated with Prolotherapy/PRP injections.
  • If you need Prolotherapy or PRP therapy but are afraid of needles, you may be a candidate for laser therapy.
  • Laser therapy stimulates the same areas that Prolotherapy targets. It does it without needles, but requires a lot more time and repeated treatments to gain the result that can be gotten from Prolotherapy and laser together.

Feel free to call my office at 310-473-2911 or call me directly on my cell phone at 310-339-0442

 

Health Tips For Grilling on the BBQ

I love grilling! My wife does all the time intensive food prep and sets up the entire meal for our friends and family. I spend about 5 – 10 minutes actually grilling the food and I get all the credit for a great meal! For me, grilling is a fun thing to do! But cooking animal flesh over a hot open flame has risks. Scientists have been warning us about the cancer-causing compounds known as heterocyclic amines (HCAs) that form when cooking animal flesh over high heat especially when barbequing. These chemicals – the same chemicals that are found in cigarette smoke – have been shown to cause cancer.

 

If you grill, here are a number of “tricks” that may reduce the risks posed while barbequing, either by interfering with the creation of HCAs or inactivating them once they’re formed. For example,

  1. Precooking a hamburger patty for two minutes in a microwave before barbequing reduces heterocyclic amines by a whopping 90 percent.
  2. Marinating it in antioxidant-rich spices before cooking appears to work almost as well.
  3. The best marinades – teriyaki sauce reduce heterocyclic amines produced during cooking by half. Those packets of store-bought powder marinades that you add oil and vinegar to also seem to be surprisingly effective.
  4. Old-style tomato-based barbecue sauces actually increase heterocyclic amine production. 
  5. Lactobacilli strains in yogurt or Probiotic pills with meat meals provides additional protection because it actually reduces the harmful effects of these chemicals. I make sure to take a capsule of Probio Defense from XYMOGEN while eating these meals. You can order by calling 1-800-647-6100 and using TUC500 code.

The bottom line for anyone who wants to cook meat, whether chicken, beef, pork or anything else on the grill is simple – make sure to marinate all meats before cooking. When cooking ground beef, knead in herbs and/or vitamin E. Stick with skinless chicken if cooking poultry. Always accompany barbecued meat with a yogurt dish and a little alcohol, preferably stout ale; and use a yogurt salad dressing or even something as simple as healthy frozen yogurt for dessert. And, remember that you can cook vegetables on the grill  without the danger of heterocyclic amine formation – and increase the nutritional content of your meal at the same time.    

Resveratrol

 

Resveratrol is catching on. It’s important for cardiovascular health, cell replication, capillary integrity and aging. One of the most important functions attributed to resveratrol is the activation of the anti-aging gene known as SIRT1. Previously, calorie restriction was the only known mechanism thought to positively influence this critical gene, but recent research demonstrates that resveratrol is also able to accomplish this longevity function. Since resveratrol is able to cross the blood-brain barrier, it is able to improve brain plasticity by generating new neural networks.

 

 

 

I like resveratrol because it has been shown to increase brain oxygenation which relates to increased memory capacity and improved cognition. Maybe it will help in the prevention of certain dementias, including Alzheimer’s disease.

 

 

 

 

I often recommend Resveratrol as part of a natural weight loss programs. Researchers demonstrated that fat cells make SIRT1 in direct proportion to the amount of resveratrol they are exposed to. SIRT1 halts the formation of immature fat cells which as they grow, contribute to the accumulation of dangerous abdominal fat.

 

    

 

Resveratrol also lowers levels of systemic inflammation, which as you know causes a lot of chronic pain. It’s rare when one specific nutritional compound is attributed with the potential to lower the risk of multiple disease processes and assist weight loss. For my health conscious friends and patients, I take the product called RESVERATIN by XYMOGEN. You can order by calling 1-800-647-6100 and using TUC500 code.  

 

 

 

 

 

 

 

 

Please forward my newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
 
Warm regards,
 
 
Dr. Jeffrey Tucker
 
 
Functional Movement Screen (FMS). The FMS is seven tests that include a squat, hurdle step, lunge, shoulder mobility, active straight leg raise, push up & rotary stability test. The most recent research completed on the FMS was performed in Quantico, VA at the Marine Officer Candidate School. They screened over 900 Marines and followed them through basic training and found that the individuals who had a score > 14, were twice as likely to not graduate due to injury than those with higher scores. This goes right along with the previous research found in the NFL. Football players who scored less than 14 are more likely to be injured during the season. Are you at risk of injury from your workout? Come in for a Functional Movement Screen and find out! 
Call today to schedule your FMS Consultation:  310-473-2911
 

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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025

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Vitamin D3 & Bone Health

The Interactive Healer
DrJeffreyTucker.com 

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July 30, 2010 

 

 
In This Issue
Dr. Tucker’s New E-Book Released!
Vitamin D
Improve Posture
http://visitor.constantcontact.com/email.jsp?m=1101888231508

List of Upcoming Seminars

 

 
Are you a healthcare practitioner who is interested being a Diplomate in rehabilitation?
 
To learn more, please visit www.RehabDiplomate.com

 

 
Dear Dr. Jeff,
Dr. Jeffrey Tucker

This week’s newsletter offers you tips for when to take vitamin D, as well as supplements for osteoporosis and important exercises for maintaining good posture. 
Keep checking www.DrJeffreyTucker.com so I can keep you updated on important and valuable health information. 
If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:  DrJTucker@aol.com

 

Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now!

 

I am proud to announce the release of my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health. Using self-assessment tests, you are guided through a progressive and safe format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical, optimal health, this book will help you.
 
Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.
 

Osteoporosis & Ostera 

 

Ostera (a natural supplement from Metagenics) versus the new crop of osteoporosis drugs such as denosumab. Let’s see: 
Denosumab is given by injection
Denosumab may cost more than $10,000 per year
Denosumab works by affecting the immune system, so the long-term effects on immune function and cancer risk are unknown and will need to be tracked by the FDA.

Or would you rather try something less-expensive and drug- free?

 

Ostera! A supplement that promotes healthy bone remodeling in postmenopausal women. Researchers at Metaproteomics, a nutrigenomic research and development company employing more than 40 scientists and physicians at its research centers in the US and Europe, developed Ostera. Drawing on the anti-inflammatory properties of hops, as well as other unique nutritional agents like berberine and acacia, Ostera is a potent promoter of bone-remodeling.

 

Osteoporosis is actually an INFLAMMATORY DISEASE. Inflammation accelerates bone loss. But all of us tend toward inflammation as we age, and this body-wide process does not exempt the bones. The realization that inflammation is at the core of osteoporosis has prompted investigation into new drug therapies that specifically target bone inflammation. One such drug is denosumab, now in clinical trials. Denosumab is a breakthrough bio-engineered monoclonal antibody. This new Amgen drug has shown significant benefits in clinical trials, and promises to be a block-buster once it’s approved within a couple of years. But it’s certain to be VERY expensive, and it requires injections to work. I predict these new drugs will arrive at an opportune time: just when the medical establishment and the public will be in full retreat from the current crop of medications, as their limitations and side effects become increasingly evident. 

 

Ostera, in combination with a Mediterranean-style, low-glycemic-load diet and aerobic exercise, has been clinically shown in postmenopausal women to beneficially influence key biomarkers of bone remodeling more than diet and exercise alone.

 
When Ostera was field-tested on 77 postmenopausal women with low estrogen. It produced dramatic improvements (greater than 40%) in markers of bone turnover. Those patients adding Ostera to there arsenal of natural therapies for osteoporosis will further enhance there results, sometimes even after a few short months of treatment. 
Ostera is perfectly safe with other natural supplements and prescribed medications.
Dr. Tucker’s osteoporosis recommendation: 
Cal Apatite Forte Capsules  Daily supplements of vitamin D and calcium.
Ostera A safe natural alternative for bone support.
Sources:
“Studies: New Osteoporosis Drug Cuts Fracture Risk” Linda A. Johnson, Associated Press, 8/11/09, ap.org

 

More on Vitamin D…

 

Vitamin D intake is important for muscle function, bone health, fighting cancer, improving heart health, and preventing type 2 diabetes. That’s why I think more is better… 
The International Osteoporosis Foundation supports raising the recommended daily intake of vitamin D to:
1) Daily intake of 800 to 1,000 IU
2) Daily intake of 2,000 for those who have osteoporosis, get limited sun exposure, or are obese.

This higher dosage is absolutely a step in the right direction, but it’s just starting to approach the daily D intake I recommend – between 2,000 and 3,000 IU daily, and 5,000 IU daily for those over the age of 40. 

Wake Forest University researchers examined data from a study that measured blood levels of D in more than 2,780 elderly subjects. Three blood samples were taken from each subject over the course of four years. Results showed that higher blood levels of D were linked to better physical function, while about 90 percent of subjects with the lowest D levels had poorer physical function. 

TIP: You may be able to significantly boost your vitamin D levels by following one simple habit: Take D supplements with your largest meal of the day. Researchers at the Cleveland Clinic Foundation Bone Clinic recruited 17 subjects who had remained vitamin D deficient even after being treated for their deficiency.

For 2-3 months, each subject began taking their D supplements with the largest meal of the day. Dosage levels varied from 1,000 to 50,000 IU daily.

Results: Overall, absorption of the vitamin was improved and blood levels of D increased by more than 50 percent when D was taken at a meal. 

Take Home Point: Take vitamin D supplements at lunch or dinner time.

 

I recommend Iso D3. Either the 2000 IU or 5000 IU depending on age and exposure to sunshime. Iso D3 is the preferred form of vitamin D3 with Isoflavones.

 

 

These exercises prevent the natural progression of kyphosis (rounded back)

Rounded shoulders & slumped posture increases in healthy men & women with age, with the most rapid increase occurring between 50 and 60 years. The progression of rounded shoulders was prevented in those performed these extension exercises three times a week for one year. 
Like everything else I teach you, compliance is important.
Exercises which strengthen the extensor muscles of the spine can delay the progression of hyperkyphosis (rounded back).

 

Source: Ball et al. Department of Physical Therapy Education, School of Allied Health, University of Kansas Medical Center, Kansas, KS, USA.

 

 

 

 

Feel free to forward our newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
 
Warm regards,
 
 

 

Dr. Jeffrey Tucker
 

 

Dr. Tucker is certified in using the Functional Movement Screen (FMS) & just returned from Danville, VA with the developers of the FMS. When you start a fitness plan, it’s vital to be prepared. Commitment isn’t measureable, but physical readiness is. The FMS evaluates whether your body is ready to take on a fitness plan, puts you on the road to genuine wellness, and tracks your progress along the way. Dr. Tucker will be happy to perform the FMS on you.
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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025

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April 3, 2011 Newsletter

The Interactive Healer
DrJeffreyTucker.com 

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April 3, 2011 

 
In This Issue
Are you prepared for radiation?
April Fat Burning Tip
You’ll want to save this list
http://visitor.r20.constantcontact.com/email.jsp?m=1101888231508&id=preview

METAGENICS IS 10% OFF 

 
Dear Jeffrey,
Dr. Jeffrey Tucker

 

March had many highlights. Lots of unfortunate world headline news that I am deeply concerned about (see my thoughts below), and two big exciting professional symposiums for me. I had the pleasure of meeting with a multidisiplinary group of “Who’s Who” in Chiropractic, Physical Therapy, Athletic Trainers & Massage Therapists from around the USA and Canada. We met in Dallas for a weekend sponsored by The Hygenic Corporation. These are the people who make the Therabands & Biofreeze products that I use in my practice for exercise therapy & pain relief. The purpose was to learn the latest technology in exercise therapy and have a ‘train-the-trainer’ sharing experience.

 

The last weekend of the month I was in Orlando with my favorite group of doctors from around the country. These are specialists in exercise therapy & rehabilitation. I taught a class on using the overhead squat to assess the cervical spine.

 

I am living my commitment to stay ‘cutting edge’, current with assessments, special testing and multi-disciplinary & multi-modality treatments along with precise client self care protocols to help clients eliminate pain and injuries and enjoy healthy aging.    

 

Warm regards

 

Jeff

Click on DrJeffreyTucker.com  so I can keep you updated on important and valuable health information. 

If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:  DrJTucker@aol.com

Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now!

In my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health, you are taken through self-assessment tests, and then guided through a progressive and safe exercise format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical health, this book will help you.

 

A recent comment was “Working through your e-book. My glute medius has never been stronger!”

 
Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.
 


Radiation Protection Strategies  

ARE YOU PREPARED YET? Make no mistake, Fukushima is in a meltdown, and radiation is now showing up in U.S. milk and other products. If you are living anywhere in Hawaii, Alaska or North America and you are NOT prepared for radioactive fallout, you are falling behind the curve on what is happening right now.

 

I cannot repeat this strenuously enough: I urge all friends & clients to get squared away NOW with extra food, water, emergency medicine, iodine sources, extra fuel in your cars and a well-thought-out plan for what to do if a radiation fallout emergency is declared… just in case! While I pray this situation does not unfold, it is now well within the realm of possibility.

  

 

The one thing eveyone talks about is Potassium iodine. But this is extremely dependent on timing. Take a one-time high dose of 130 mg of potassium iodine (children take 65mg) no sooner than 24 hours before acute exposure. That’s it! Iodine by itself lasts in the body for ony 24 hours. But too much potassium iodine in your body can become a thyroid problem as well. 

 

Other important nutrients to include are glutathione, magnesium and other antioxidants such as C, E, NAC, Lipoic acid, acetly-L-carnitine, and Coenzyme Q10. I personally added Mitochondrial Resuscitate & MetalloClear to my already complete supplement list. You can order both of these from Metagenics.

 

 

 

Fat Buring Strategies

Are you burying your 6 pack abs under a layer of pudge? Working out hard does not always show up in the way your body looks. There could be a layer of fat hiding your hard work.

I have heard about, and used all the tricks to help clients burn fat. I get it, people want quick and efficient results. After all, who has hours to spend on the endless drudgery of a fricking treadmill?

Are you gonna spend more time replaying in your head the past look you had in high school or college, or lost in fantasy about the look you want? I’m sharing everything I have in these newsletters so you better be passing them on to friends and family. This is the stuff those really ripped guys and girls at the gym have figured out and aren’t telling you, cause they don’t want you showing them up!

April Fat Burning Tip
Build muscle to burn fat. Muscle tissue is highly active metabolically, and it helps us burn more calories during the day. Building muscle mass improves insulin, your “storage” hormone. Its job is to transport fuel into your cells. When your body fat percentage creeps too high and insulin comes knocking on your cell membranes door, your lean muscle mass stops answering the door and sends the material back to the fat cells for storage. 
Build muscle with weight lifting (free weights & kettlebells in my book!) exercises to help and improve insulin sensitivity!  

L-o-n-g s-l-o-w cardio can actually cause you to LOSE muscle because it increases your level of cortisol. I like to teach clients to focus on short bursts of high intensity effort using free weight and kettlebell exercises that target the entire body in all its ranges of motion. You can actually BUILD muscle while you do your cardio! If you ask me, the way I work out is a lot more fun than s-l-o-w l-o-n-g cardio.

 

You don’t have to spin your life away on an exercise bike to get the shredded look you’re after. And you don’t have to sacrifice your hard-earned muscle to get lean. You can spend a lot of time and energy putting your own program together using these principles. Or you can let me do it for you. The most effective program I’ve seen to lose weight and get lean is the program you do (I’ll train you how), coupled with medical food protein shakes. 

Don’t miss out on an opportunity to let me help you design a personal program. 

 

 Bonus: Order Metagenics at 10% 0FF UltraMeal Bars

 

Drug -Free Pain Treatments That Work Best

Everyone with chronic pain can safely start the Anti-inflammatory diet – no sugar, alcohol, gluten, dairy, preservatives, & chemicals. If that sounds to daunting start by eliminating one thing each week. The minimum supplements I recommend you should be taking are high amounts of EPA/DHA (EPA-DHA 720, three softgels up to three times daily with food), Vitamin D3 (IsoD3 5,000 i.u. daily) and digestive enzymes (Metazyme, one tablet during each meal). Order from Metagenics 800-692-9400 or click on the link.

 

Additional Supplements for chronic pain:

 

UltraInflamX Plus 360 medical food is a shake that contains Turmeric, Ginger, Rosemary extract, as well as other vitamins and minerals plus 15 grams of protein. Two scoops in water or juice 1 – 2 times daily. Order from Metagenics 800-692-9400 or click on the link.

 

Kaprex is for joint relief and contains hops, iso-alpha acids, Olive Leaf extract and Rosemary Leaf extract. Dose is two softgels three times daily. Order from Metagenics 800-692-9400 or click on the link.

 

Chronic pain depletes serotonin, GABA and dopamine and other catecholamines (which in turn amplify pain perception); so nutrients that address serotonin (such as Tryptophan, 5HTP, and vitamin D) and dopamine and catecholamines are useful. Trancor and Symphora (4 each per day). Order from Metagenics 800-692-9400

 

Quercetin  (Resveratin Plus – 12 capsules daily). Order from XYMOGEN 1-800-647-6100

 

Acute Trauma: Traumeel tablets – take 1 tablet every 15 minutes for 3 hours then cut back to 1 every hour for day 1; 1 every 2 hours on day 2 and 1 every 3 hours per day until you come in for a visit. Traumeel tablets are easily purchased in health food stores.

 

Peripheral neuropathy, including diabetic neuropathy:

Take Insinase  which contains Alpha Lipoic Acid 540 mg BID and  Acetyl-L-Carnitine HCL 400 mg BID. Order from Metagenics 800-692-9400.

 

Osteoarthrits or Rheumatoid Arthrits:

UltraInflamX 360

Kaprex

EPA-DHA 720

Iso D3

 

Muscle Pain/Fibromyalgia:

Combinations of Magnesium, Calcium, Valerian root and Hops are essential. See my list for chronic pain and include UltraInflamX 360.

 

Capsaicin (Capsicum frutescens) cream:

Capsaicin is the main component in hot chili peppers (also known as cayenne). Applied to the surface of the skin, it is believed to deplete stores of a substance that contributes to inflammation and pain in arthritis. Several studies have shown that capsaicin cream provided much better pain relief than a placebo but no improvement in joint swelling, grip strength, or function for people with OA. Pain reduction generally begins 3 to 7 days after applying the capsaicin cream to the skin. Apply the cream 4 times daily.

 

Biofreeze gel:

This is another topical pain reliever used in pain management. This is especially good for sore or strained muscles; shoulderand arm pain; neck, hip, and leg pain; back pain; arthritis pain; painful joints; diabetic neuropathy; tendonitis; and bursitis. Biofreeze needs to be applied 4 times daily.

 

KinesioTaping procedures are an invaluable aide in everything from chronic edema (swelling) reduction to reduction of muscle tension/pain.

 

My two favorite modalities for chronic pain continue to be the Deep Muscle Stimulator (DMS) and warm laser.

 

If you are still in pain come in for a session and I’ll discuss what the best natural choices are for you to improve your pain level!

 310-473-2911

Order Metagenics UltraInflamX 360 medical food 

Please forward my newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
 
Warm regards,
 
 
Dr. Jeffrey Tucker
 
 
Functional Movement Screen (FMS). The FMS is seven tests that include a squat, hurdle step, lunge, shoulder mobility, active straight leg raise, push up & rotary stability test. The most recent research completed on the FMS was performed in Quantico, VA at the Marine Officer Candidate School. They screened over 900 Marines and followed them through basic training and found that the individuals who had a score > 14, were twice as likely to not graduate due to injury than those with higher scores. This goes right along with the previous research found in the NFL. Football players who scored less than 14 are more likely to be injured during the season. Are you at risk of injury from your workout? Come in for a Functional Movement Screen and find out! 
Call today to schedule your FMS Consultation:  310-473-2911
 

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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025
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April 30 2011 Newsletter

The Interactive Healer
DrJeffreyTucker.com 

Website Banner

April 30, 2011 

 
In This Issue
Foods that boost your metabolism
Sore Muscle Remedies
I am so sick of…
http://visitor.r20.constantcontact.com/email.jsp?m=1101888231508

METAGENICS IS 10% OFF 

 
Dear Dr. Jeff,
Dr. Jeffrey Tucker

 

I hope everyone enjoyed Passover and Easter as much as I did. Holiday preparation & events often expose us to increased stress…time away from work, rushing round, family gatherings (dysfunctions), etc. For me the past holidays presented an opportunity to do some intense emotional work, dealing with recurring themes and patterns of dysfunction in my own life. I have a passionate commitment toward creating healthy relationships within healthy lives. I had to shift some habitual family patterns that were not OK and create new possibilities.

 

My message is to keep looking at the issues that are obstructing the quality of life you want to have; risk working deeply on yourself, whether it is diet, nutrition, exercise, or emotions; and expand your capacity for compassion for yourself and others.         

 

Warm regards

 

Jeff

Click on DrJeffreyTucker.com  so I can keep you updated on important and valuable health information. 

If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:  DrJTucker@aol.com

Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now!

In my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health, you are taken through self-assessment tests, and then guided through a progressive and safe exercise format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical health, this book will help you.

 

A recent comment was “Working through your e-book. My glute medius has never been stronger!”

 
Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.
 


Foods that boost your metabolism

Green Tea is a great antioxidant

Catechins are the group of antioxidants concentrated in the leaves of tea plants. One study published by the American Medical Association in 2006 followed more than 40,000 Japanese adults for a decade, and at the 7-year follow-up, those who had been drinking five or more cups of tea per day were 26 percent less likely to die of any cause compared with those who averaged less than a cup. Another Japanese study broke participants into two groups, only one of which was put on a catechin-rich green-tea diet. At the end of 12 weeks, the green-tea group had achieved significantly smaller body weights and waistlines than those in the control group. Why? Because researchers believe that catechins are effective at boosting metabolism.
 
Substitutes: Yerba mate, white tea, oolong tea, rooibos (red) tea

 

Garlic contains allicin, an antibacterial and antifungal compound

The chemical is produced by the garlic plant as a defense against pests, but inside your body it fights cancer, strengthens your cardiovascular system, decreases fat storage, and fights skin (acne) inflammation. To activate the most possible allicin, you’ve first got to crush the garlic as finely as possible. Peel the cloves, then use the side of a heavy chef’s knife to crush the garlic before carefully mincing. Then be sure not to overcook it, as too much heat will render the compound completely useless (and your food totally bitter).
 
Substitutes: Onions, chives, leeks

 

Grapefruit is known as the diet fruit

In a study of 100 obese people at The Scripps Clinic in California, those who ate half a grapefruit with each meal lost an average of 3.6 pounds over the course of 12 weeks. Some lost as much as 10 pounds. The study’s control group, in contrast, lost only 1/2 pound. But here’s something even better: Those who ate the grapefruit also exhibited a decrease in insulin levels, indicating that their bodies had improved upon the ability to metabolize sugar. If you can’t stomach a grapefruit-a-day regime, try to find as many ways possible to sneak grapefruit into your diet. Even a moderate increase in grapefruit intake should yield results, not to mention earn you a massive dose of lycopene-the cancer-preventing antioxidant found most commonly in tomatoes.

  

Substitutes: Oranges, watermelon, tomatoes

 

Greek Yogurt contains protein

Greek yogurt has been separated from the watery whey that sits on top of regular yogurt, and the process has removed excessive sugars such as lactose and increased the concentration of protein by as much as three times. That means it fills your belly more like a meal than a snack. Plus a single cup has about a quarter of your day’s calcium, and studies show that dieters on calcium-rich diets have an easier time losing body fat. In one of these studies, participants on a high-calcium dairy diet were able to lose 70% more body weight than those on a calorie-restricted diet alone.
 

Substitutes: Kefir and yogurt with “live and active cultures” printed on the product label

 

Avocado is good for you

More than half the calories in avocado comes from the healthiest fats, called monounsaturates. These fats differ from saturated fats. Numerous studies have shown that monounsaturated fats both improve your cholesterol profile and decrease the amount of triglycerides (more fats) floating around in your blood. That can lower your risk of stroke and heart disease. 
 

Substitutes: Olive, canola and peanut oils, peanut butter, tahini

 

Eggs – whatever you think, get over it & eat them

 Each large egg has about 6 grams of high-quality protein and only 70 calories. A study published in the International Journal of Obesity found that people who replace carbs (grains, fruit, cereal) with eggs for breakfast lose weight 65 percent quicker. Researchers in Michigan were able to determine that regular egg eaters enjoyed more vitamins and minerals in their diets than those who ate few or no eggs. By examining surveys from more than 25,000 people, the researchers found that egg eaters were about half as likely to be deficient in vitamin B12, 24 percent less likely to be deficient in vitamin A, and 36 percent less likely to be deficient in vitamin E. Want to hear something shocking? Those who ate at least four eggs a week had significantly lower cholesterol levels than those who ate fewer than one. Turns out the dietary cholesterol in the yolk has little impact on your serum cholesterol. Get over it, eat eggs!

 

Quinoa should replace your rice

It has about twice as much fiber and protein as brown rice, and those proteins consist of a near-perfect blend of amino acids. And get this, all that protein and fiber-in conjunction with a handful of healthy fats and a comparatively small dose of carbohydrates-help insure a low impact on your blood sugar. Quinoa has a soft and nutty taste and it cooks just like rice, ready in about 15-20 minutes.
 
Substitutes: Oats, amaranth, millet, pearl barley, bulgur wheat  

 

Bell Peppers are loaded with antioxidants

Enjoy all the colored ones – red, yellow, and orange. These colors result from carotenoids concentrated in the flesh of the pepper, and it’s these same carotenoids that give tomatoes, carrots, and grapefruits their healthy hues. Peppers help improve immune function, protect against sun damage, and a provide protection for several types of cancer. Chili peppers are great too. They contain capsaicins, temperature-raising phytochemicals that have been shown to fight headache and arthritis pain as well as boost metabolism.
 
Substitutes: Carrots, sweet potatoes, watermelon 

 

Almonds are better than peanuts

An ounce of almonds a day, about 23 nuts, provides nearly 9 grams of heart-healthy oleic acid. This monounsaturated fat is known to be responsible for  improved memory. Rats in California were better able to navigate a maze the second time around if they’d been fed oleic acid. Nearly a quarter of an almond’s calories come from fiber and protein. Almonds are a better snack than a rice cake.
 
Substitutes: Walnuts, pecans, peanuts, sesame seeds, flaxseeds 

Swiss Chard has lots of multivitamins

It’s not only a low calorie food but you can get more than 300% of your recommended daily intake of bone-strengthening vitamin K, 100% of your day’s vitamin A,  16% of vitamin E. Plus, emerging research suggests that the combination of phytonutrients and fiber in chard may provide an effective defense against colon cancer.
 
Substitutes: Spinach, mustard greens, collard greens, watercress, arugula, romaine lettuce

 

Bonus: Order Metagenics at 10% 0FF UltraMeal Bars

  

 Sore Muscle Remedies

Heres a typical sceanario I see in my office: A client moved some furniture or lifted heavy bags over the weekend and by Wednesday they still complain of feeling sore muscles.

 

Regular sore muscle pain is fairly easy to remedy. Try taking a hot bath with Epsom salts and a few drops of lavender essential oil. Lavender has anti-imflammatory properties and helps relieve fatiqued muscles. Here are some of my thoughts on over-the-counter remedies for sore muscles:

 

The three most popular drugs are acetaminophen (Tylenol), ibuprofen (Motrin, Advil) and naproxen (Aleve). These reduce inflammation within an hour or two.  I recommend you take these with food. Keep in mind, acetaminophen is harder on the liver, while ibuprofen and naproxen affect the stomach and intestines more. Natural anti-inflammatories may not work as quickly, but we don’t have to worry about side effects. I have been recommending ACUTE PHASE by Metagenics. It contains vitamin C, calcium, magnesium, Boswellia, Tumeric, Ginger and other powerful natural anti-inflammories. For chronic pain I want all of my clients on high doses of omega 3 fish oils. I recommend the Metagenics EPA-DHA 720.

 

Biofreeze Pain Reliever:  is a topical analgesic that delivers the therapeutic benefits of cold therapy and uses menthol. Biofreeze is fast acting and used for sore muscles, muscle/joint aches or pain, back, shoulder and neck pain, painful ankle, knee, hip and elbow pain. I suggest you rub it on at least four times daily.

 

Capsaicin: It’s the active ingredient in chili pepper and you can buy it at most pharmacies. I suggest the patches or roll-on for ease.  These need to be applied four times daily.

 

Drug muggers

Do you suffer with chronic muscle soreness? If  you are on  Statin cholesterol drugs and blood pressure pills, these are well-known culprits to cause muscle pain. The remedy for drug-induced myopathy (muscle pain) is Coenzyme Q10 (Order CoQ10ST-100 from Metagenics) . Also, Corticosteroids are drug muggers of calcium, you may need to supplement if you take these  medications long-term.

I am so sick of…

I am so sick of clients doing excessive  cardio – I mean mindless long runs, or bouts on the bike or eliptical. I hear about clients doing 60 minute cardio sessions and they are stiff as a board and in pain. The part that ‘kills me’ is that they won’t stretch or even listen to me when I talk to them about doing some weight lifting. I know cardio is one fat burning strategy, but it is time consuming and the reality is that aerobic activities burn far fewer calories than you think.  After doing 20-30 minutes of cardio you may feel as though you’ve burned 600 calories but the cold reality is far different. For example, researchers measured the number of calories burned when walking versus running. The study showed that the average man burns just 124 calories when running a mile and only 88 when walking the same distance. So by running three miles you can expect to burn about 396 calories and by walking three miles you will burn about 240.

 

Figures for other aerobic activities are shown below (these are calculated using a man who weighs 190 pounds).

·    Stationary bike (light): 474 calories per hour;
·    Walking uphill (3.5 miles per hour): 518 calories per hour;
·    High impact aerobics: 604 calories per hour;
·    Stationary bike (moderate): 604 calories per hour;
·    Jogging (light pace): 604 calories per hour;
·    Running (5 miles per hour): 690 calories per hour;
·    Stationary bike (vigorous): 906 calories per hour;

 

 

Just tell me what you like to do and I can turn any of your activities into a  cardio + resistance workout. For example, if you like to walk or jog you can pick up a set of dumbbells, some ankle weights or even a weight vest. If biking is your thing, just kick up the resistance. Whatever cardio activity it is that you like to do, I’ll show you how to add some resistance and not only will you burn more fat but you’ll also be able to maintain more of your hard-earned muscle mass.

Order Metagenics UltraMeal shake 

Please forward my newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
 
Warm regards,
 
 
Dr. Jeffrey Tucker
 
 
Functional Movement Screen (FMS). The FMS is seven tests that include a squat, hurdle step, lunge, shoulder mobility, active straight leg raise, push up & rotary stability test. The most recent research completed on the FMS was performed in Quantico, VA at the Marine Officer Candidate School. They screened over 900 Marines and followed them through basic training and found that the individuals who had a score > 14, were twice as likely to not graduate due to injury than those with higher scores. This goes right along with the previous research found in the NFL. Football players who scored less than 14 are more likely to be injured during the season. Are you at risk of injury from your workout? Come in for a Functional Movement Screen and find out! 
Call today to schedule your FMS Consultation:  310-473-2911
 

http://visitor.constantcontact.com/do?p=un&m=001DAPEOp_rR3yVvXT9XCbBBw==&se=001IBA6_9VIQzI=&t=001O2lGpxFaeMsVTRM2nRJXng==&lang=001FCSs65SMrsI=&reason=001y5KaVlBn7_Y=&llr=ucgq9gcab http://www.constantcontact.com/index.jsp?cc=TEM_Assoc_204
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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025

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Want to stick to your diet?

The Interactive Healer
DrJeffreyTucker.com 

Website Banner

Febuary 7, 2011 

 
In This Issue
Want to stick to your diet?
Plank. A Better Abdominal Exercise
Weight Loss Training
http://visitor.r20.constantcontact.com/email.jsp?m=1101888231508

METAGENICS IS 10% OFF 

 
Dear Dr. Jeff,
Dr. Jeffrey Tucker

 

I was at a friends home for a wonderful Valentine’s dinner last night. Among the guests were two incredible MD’s and another Chiropractor. We are all concerned about the future of health care in this country. We know the costs of health insurance is expensive and patients are not happy with the bills they get from doctors. Every doctor I talk to is upset about the current state of affairs in health care. I believe one thing is certain – each one of us has to “choose to stay healthy.”  This means watching our weight, exercising, not smoking, reducing stress, and watch our finances. Every day is sacred, and we can make a firmer commitment to our health. You have the power to do anything you choose to. Please enjoy my health letter and I hope somethings make positive changes in your life.

Sincerely,

Jeff

Click on DrJeffreyTucker.com  so I can keep you updated on important and valuable health information. 
If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:  DrJTucker@aol.com

Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now!

In my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health, you are taken through self-assessment tests, and then guided through a progressive and safe exercise format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical health, this book will help you.

 

A recent comment was “Working through your e-book. My glute medius has never been stronger!”

 
Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.
 


ant to stick to your diet? Start snacking
 

Snacking helps control hunger and rein in portion sizes at meals. Here are some of my favorite snack suggestions. Go ahead indulge! 

 

1) UltraMeal Bars. These are the equivalent of an UltraMeal protein shake. They have 190 calories each, 5 grams of fiber, 17 grams of protein, and they’re low-glycemic. And they actually taste good. The calorie range is right, and they are available in a variety of delicious, natural flavors.
2) Eat more peas (fresh or frozen). Half of a cup of peas has 55 calories and 3 grams of fiber; the same amount of corn contains 72 calories with 2 grams of fiber. I avoid corn most of the time. Corn is a grain, not a vege. The high-fiber and low-calorie-density combination of peas means they’re filling and satisfying, and the frozen part makes them interesting. They’re firm, but not rock hard, and they melt in your mouth. 
3) Fage Total Greek Yogurt. Avoid the fruit-on-the-bottom yogurts –  these are high in sugar. I’d rather you toss in chopped dates, figs, or apricots. This yogurt is fluffy, low in calories, and has good protein and fiber.
4) One of the best ways to lose weight is to increase consumption of vegetables. That increases volume and decreases calorie density.
5) Beef Jerky is high in protein and doesn’t raise your level of insulin-a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you’re trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients, such as MSG and sodium nitrate, chemical-free products are available. Check the label for brands that are made from all-natural ingredients, which reduce the total sodium content.

          

Bonus: Order Metagenics at 10% 0FF UltraMeal Bars

Plank – A Better Ab Eercise

Start to get in a Pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles.  Pull your abdominals in;  imagine you’re trying to move your belly button back to your spine. Hold for 20 seconds, breathing steadily. As you build endurance, you can do one 60-second set. 1 – 2 reps, 1 set.

    The photo of the women doing ab sit-ups is NOT my favorite ab exercise.  I  prefer the plank over situps which may harm the lumbar spine.

Weight TRAINING for Weight LOSS

Over the years I have developed hundreds of workout routines for clients that come in for weight training to lose weight, improve performance, get a “6 pack abs,” tone, eliminate pain, prevent osteoporosis, and many other conditions. Here are some important tips I suggest: 

1) When I review clients current workout programs, I see too many people lifting light weights. Most of the time I have to get clients to use a heavier weight than they would pick. I pick a weight that is based on the strength level of the individual person. But the reality is if you are lifting a weight ten
times, numbers nine and ten should be difficult. If you can lift a weight 20 times but choose to do only ten, you are wasting your time. Period.

2) One of the first questions I ask clients is “How long have you been doing your exercise routine?” Often, I get answers like, “I’ve
done this two to three times a week for a year.” I go crazy when I hear that people do the same routine over and over for months on end. Programs need to be changed every 6-8 weeks. Each persons program needs to be progressive – that means the reps, sets, the load/resistance, and even the exercises need to be changed.

3) Be impeccable in your form. An all-too-common mistake is using such a heavy load that you lose proper technique and cheat in your form. Whether it’s dumbbells, kettlebells, bands or bodyweight, I teach good form and expect you to stick to it!  

4) Learn to use the foam roll, learn to stretch properly for your body, learn how to do bodyweight exercises, bands exercises, free weight and kettlebell maneuvers. You are never too old to start. You need to make working out a priority. You do not need to go to the gym…you do not need a lot of equipment!

Cheers to consistent basic training that makes you feel young and good. If you aren’t sure about your trainer, come in so we can discuss your personal program.

Order Metagenics UltraMeal shake 

Please forward my newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
 
Warm regards,
 
 
Dr. Jeffrey Tucker
 
 
Functional Movement Screen (FMS). The FMS is seven tests that include a squat, hurdle step, lunge, shoulder mobility, active straight leg raise, push up & rotary stability test. The most recent research completed on the FMS was performed in Quantico, VA at the Marine Officer Candidate School. They screened over 900 Marines and followed them through basic training and found that the individuals who had a score > 14, were twice as likely to not graduate due to injury than those with higher scores. This goes right along with the previous research found in the NFL. Football players who scored less than 14 are more likely to be injured during the season. Are you at risk of injury from your workout? Come in for a Functional Movement Screen and find out! 
Call today to schedule your FMS Consultation:  310-473-2911
 

http://visitor.constantcontact.com/do?p=un&m=001DAPEOp_rR3yVvXT9XCbBBw==&se=001IBA6_9VIQzI=&t=001rvtObFVEN0SaY5Pj9mRAfA==&lang=001FCSs65SMrsI=&reason=001y5KaVlBn7_Y=&llr=ucgq9gcab http://www.constantcontact.com/index.jsp?cc=TEM_Assoc_204
This email was sent to drjtucker@aol.com by drjtucker@aol.com |  

Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025
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November 15, 2010 Newsletter

The Interactive Healer
DrJeffreyTucker.com 

Website Banner

November 15, 2010 

 
In This Issue
Exercise machines you don’t need
Best holiday foods
http://visitor.r20.constantcontact.com/email.jsp?m=1101888231508&id=preview

To schedule a seminar on the Functional Movement Screen (FMS)

 

Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now!

In my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health, you are taken through self-assessment tests, and then guided through a progressive and safe exercise format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical health, this book will help you.

 

A recent comment was “Working through your e-book. My glute medius has never been stronger!”

 
Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.
Dear Jeffrey,
Dr. Jeffrey Tucker

This month I went to The World Congress on Lumbar Spine & Pelvic Pain in Los Angeles. It was a real “who’s who” of people in the lumbar spine research world.  

 

I’m excited that I contributed two chapters in Mike Clark’s new book written for the National Academy of Sports Medicine (NASM). The book was released this week.

Click on DrJeffreyTucker.com  so I can keep you updated on important and valuable health information. 

If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:  DrJTucker@aol.com
 


6 exercise machines not to put on your holiday list 
 

You know I’m not a proponent of weight machines. I prefer bodyweight exercises, bands, free weights and kettlebells. Machines aren’t very functional and may not be safe. In fact, sometimes they actually contribute to the injuries you were trying to avoid in the first place. Here are 6 machines you should lift without. 

1) The Seated Leg Extension

The myth: It’s the safest way to work your quadriceps, or thigh muscles.

The truth: Physiologists at the Mayo Clinic determined that leg extensions place significantly more stress on your knees than squats. Why? Because the resistance is placed near your ankles, which leads to high amounts of torque being applied to your knee joint every time you lower the weight. What’s more, Auburn University scientists found that people who squat long-term have tighter, stronger knee ligaments than those who don’t squat at all.

The alternatives: Free weight squats, split squats, and lunges-performed with perfect form-are all better choices for working your quads and protecting your knees. 

2) The Behind-the-Neck Lat Pull-Down

The myth: The best way to perform the lat pulldown is to pull the bar behind your head, down to your upper back.

The truth: This exercise can increase your risk for shoulder impingement syndrome-a painful condition in which the muscles or tendons of your rotator cuff become entrapped in your shoulder joint.

The alternative: Simple-just pull the bar in front of your head, down to your collarbone. You’ll work your back just as hard, but with less risk for injury.  

3) The Pec Deck

The myth: It’s a super safe and very effective way to work your chest muscles.

The truth: This apparatus, also called the chest fly machine, can overstretch the front of your shoulder and cause the muscles around the rear of your shoulder to stiffen. The result: Doing this movement frequently can lead to shoulder impingement syndrome.

The alternatives: Pushups, dumbbell bench press and dumbbell incline press; they’re easier on your shoulders and the best way to build your chest overall.

 

4) The Seated Hip Abductor Machine

The myth: This machine is the best way to work your out thighs, including your glutes.

The truth: Because you’re seated, it trains a movement that has no functional use. And if done with excessive weight and jerky technique, it can put undue pressure on your spine.

The alternative: Work the same muscles, but while standing. Simply loop a resistance band around both legs, and position the band just below your knees.  Now take small steps to your left for 20 feet. Then side-step back to your right for 20 feet. That’s one set.

5) The Seated Rotation Machine

The myth: Twisting on this machine helps melt your love handles.

The truth: It works the muscles under your love handles, but will do little to reduce the fat that covers them. What’s more, because your pelvis doesn’t move as you rotate your upper body, this exercise can put excessive twisting forces on the spine.

The alternative: As long as you don’t expect to shrink your love handles, you can use rotational exercises to work your obliques. But here’s the secret to safety: Before you do any rotational exercises, brace your abs forcefully-as if you’re about to be punched in the gut-and hold them that way as you do the movement. This limits your range of motion and helps to keep you from rotating excessively at your lower spine.

6) The Smith Machine

The myth: This machine-which looks like a squat rack with a built-in bar that runs on guides-gives you all the benefits of squats, but none of the risk that comes from holding a heavy barbell across your back. That’s because the bar can easily be secured at any point during the movement.

The truth: Because the bar runs on guides, you can only move straight up and down as you squat-instead of down and back, as you would in a free-weight squat. The result: An unnatural movement that puts extra stress on your knees and lower back. Need another reason to skip the Smith? Canadian researchers found that traditional squats produced almost 50 percent more muscle activity in the quadriceps than squats done on a Smith machine.

The alternative: If you’re not comfortable with barbell squats, simply do the exercise while holding dumbbells at arm’s length next to your sides. You won’t need a spotter, and your body will be free to move through the natural motion of the squat.

 
Order Metagenics UltraMeal Bars

 

 

Best Holiday Foods to Eat

Especially during this holiday season and every day of the year, try to include these foods into your diet. These foods are delicious and among the best foods you can eat to help boost your metabolism and melt fat, enhance the immune system, lower cholesterol, stabilize blood sugar, and manage your weight through these holidays.

 

GREEN TEA: Contains catechins that are antioxidants. The American Medical Association published a study in 2006 that followed more than 40,000 Japanese adults for a decade, and at the 7-year follow-up, those who had been drinking five or more cups of tea per day were 26 percent less likely to die of any cause compared with those who averaged less than a cup. Catechins are also effective at boosting metabolism.
 
Substitutes: Yerba mate, white tea, oolong tea, rooibos (red) tea

 

GARLIC: My wife Maddy, being Italian, loves garlic. It contains natural antibacterial and antifungal compounds. Garlic is used to fight cancer, strengthen your cardiovascular system, decrease fat, and fight acne inflammation. Maddy says to activate the healing compounds, you’ve first got to crush the garlic as finely as possible. Then be sure not to overcook it, as too much heat will render the compound completely useless (and your food totally bitter).
 
Substitutes: Onions, chives, leeks

 

GRAPEFRUIT: In a study of 100 obese people at The Scripps Clinic in California, those who ate half a grapefruit with each meal lost an average of 3.6 pounds over the course of 12 weeks. Some lost as much as 10 pounds. The study’s control group, in contrast, lost only 1/2 pound. Grapefruit also helps decrease insulin levels.

Substitutes: Oranges

TOMATOES:  Again my Italian wife loves tomatoes. These contain lycopenes-a cancer-preventing antioxidant.

Substitutes: Watermelon

GREEK YOGURT: It contains good protein, and is a delicious desert mixed with almonds, oranges, or grapefruit. Greek yogurt has been separated from the watery whey that sits on top of regular yogurt, and the process has removed excessive sugars such as lactose and increased the concentration of protein by as much as three times.

 
Substitutes: Kefir and yogurt with “live and active cultures” printed on the product label

AVOCADO: This fruit contains the healthy fats called monounsaturates. Numerous studies have shown that monounsaturated fats both improve your cholesterol profile and decrease the amount of triglycerides (more fats) floating around in your blood. That can lower your risk of stroke and heart disease.

 
Substitutes: Olive, canola and peanut oils, peanut butter, tahini 

EGGS: I still think eggs are on of the best foods. You can have then everyday as breakfast or a snack. A large egg is low calorie (72 calories) and packs 6.3 grams of high-quality protein. A study published in the International Journal of Obesity found that people who replace carbs with eggs for breakfast lose weight 65 percent quicker. Researchers in Michigan were able to determine that regular egg eaters enjoyed more vitamins and minerals in their diets than those who ate few or no eggs. By examining surveys from more than 25,000 people, the researchers found that egg eaters were about half as likely to be deficient in vitamin B12, 24 percent less likely to be deficient in vitamin A, and 36 percent less likely to be deficient in vitamin E. Those who ate at least four eggs a week had significantly lower cholesterol levels than those who ate fewer than one. Turns out the dietary cholesterol in the yolk has little impact on your serum cholesterol.
 
Substitutes: Egg Beaters egg substitute – but why bother! Eat the whole egg.

QUINOA: You cook it like rice but it has about twice as much fiber and protein as brown rice. It has a near-perfect blend of amino acids, healthy fats and a comparatively small dose of carbohydrates. Quinoa’s in the morning mixed with eggs, garlic, tomatoes, peppers, and spinach is an amazing delicious, healthy meal.

Substitutes: Oats, amaranth, millet, pearl barley, bulgur wheat

BELL PEPPERS: All peppers are loaded with antioxidants, but none so much as the brightly colored reds, yellows, and oranges. These colors result from carotenoids concentrated in the flesh of the pepper, and it’s these same carotenoids that give tomatoes, carrots, and grapefruits their healthy hues. The range of benefits provided by these colorful pigments include improved immune function, better communication between cells, protection against sun damage, and a diminished risk for several types of cancer. And if you can take the heat, try cooking with chili peppers. The bell pepper cousins are still loaded with carotenoids and vitamin C, but have the added benefit of capsaicins, temperature-raising phytochemicals that have been shown to fight headache and arthritis pain as well as boost metabolism.
 
Substitutes: Carrots, sweet potatoes, watermelon

ALMONDS: An ounce of almonds a day, about 23 nuts, provides nearly 9 grams of heart-healthy oleic acid, which is more than peanuts, walnuts, or cashews. This monounsaturated fat is known to be responsible for improved memory. Nearly a quarter of an almond’s calories come from fiber and protein.
 
Substitutes: Walnuts, pecans, peanuts, sesame seeds, flaxseeds

SWISS CHARD: It contains lots multivitamins. For a mere 35 calories worth of cooked chard, you get more than 300% of your recommended daily intake vitamin K, 100% of your day’s vitamin A, shown to help defend against cancer and bolster vision, and 16% of hard-to-get vitamin E, which studies have shown may help sharpen mental acuity.
 
Substitutes: Spinach, mustard greens, collard greens, watercress, arugula, romaine lettuce

Order Metagenics 

Please forward my newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
 
Warm regards,
 
 
Dr. Jeffrey Tucker
 

FirstLine Therapy

Do you want lots of energy and mental clarity? Would you like to reduce your risk of chronic health conditions like diabetes, heart disease, and high cholesterol?  Then Dr. Tucker’s FirstLine Therapy program is for you.  A therapeutic lifestyle is the most powerful tool there is to positively impact your health for a lifetime.  
 
Call today to schedule your FirstLine Therapy Consultation:  310-473-2911
 
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October 15, 2010 Newsletter

The Interactive Healer
DrJeffreyTucker.com 

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October 15, 2010 

 
In This Issue
Perfecting Push Ups
Protein Bars
How We Sabotage Weight Loss
http://visitor.r20.constantcontact.com/email.jsp?m=1101888231508

List of Upcoming Seminars

 
Dear Dr. Jeff,
Dr. Jeffrey Tucker

This month I taught a group of Physical therapists, Chiropractors, & personal trainers in San Jose, CA on the Functional Movement Screen (FMS). The FMS is seven tests that include a squat, hurdle step, lunge, shoulder mobility, active straight leg raise, push up & rotary stability test. The most recent research completed on the FMS was performed in Quantico, VA at the Marine Officer Candidate School. They screened over 900 Marines and followed them through basic training and found that the individuals who had a score > 14, were twice as likely to not graduate due to injury than those with higher scores. This goes right along with the previous research found in the NFL. Football players who scored less than 14 are more likely to be injured during the season. Are you at risk of injury from your workout? Come in for a Functional Movement Screen and find out!   

In this issue check out my favorite protein bars, and what I have to say about weight loss. 
Click on DrJeffreyTucker.com  so I can keep you updated on important and valuable health information. 
If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:  DrJTucker@aol.com

Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now!

In my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health, you are taken through self-assessment tests, and then guided through a progressive and safe exercise format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical health, this book will help you.

 

A recent comment was “Working through your e-book. My glute medius has never been stronger!”

 
Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.
 

Perfecting Push Ups 

Proper ‘push ups’ seem to be difficult for many clients, especially females. What I typically see is poor form – people let the hips sag as they raise and lower the body.

Perfect Your Form
1. When you’re in a pushup position, your posture should look the same as it would if you were standing up straight and tall. Your hips shouldn’t sag or be hiked, and your upper back shouldn’t be rounded.

2. Before you start, contract and stiffen your core the way you would if you had to zip up a really tight jacket or pair of jeans. Hold it that way for the duration of your set. This helps your body remain rigid-with perfect posture-as you perform the exercise.

3. It helps to push your hands through the floor and then lift up. This little technique helps you generate more power with every repetition.

Protein Bar Review
The UltraMeal Bar is like the UltraMeal medical food powder. These bars can be a meal replacement or a great snack. They help with weight loss and they support the management of conditions associated with metabolic syndrome such as obesity, insulin resistance, and altered body composition. I think they are delicious (that’s why I am writing about them), low glycemic, and contain heart healthy isoflavones, prebiotic fiber and inulin. Flavors include Apple Cinnamon, Lemon Zinger, Chocolate Banana, Chocolate Rasberry and my favorite Chocolate Fudge. Order UltraMeal Bars

ProteinFusion Bar is ideal for those who are trying to increase protein intake and limit their consumption of high glucose (sugar) producing carbs. These bars contain 20 grams of protein and only 3 grams of glucose impact carbs. They have 1 gram of sugar and 8 grams of fiber. Flavors include Double Chocolate, Cookies & Cream, and Peanut Butter Crunch.Order ProteinFusion Bar

ImmunoBar are my favorite tasting bar. It’s chocolate flavored and has 15 grams of high quality protein. Importantly, it has serum-derived immunoblobulins that support immunity against a broad range of pathogens such as E. Coli, H. pylori, and crytosporidiaand retrovirus.  Order ImmunoBars by calling XYMOGEN @ 1-800-647-6100 PIN # TUC500.

 

Common things we do to sabotage a weight loss program 

Your Significant Other

Every now and then I blame Maddy for buying “those cookies” (my favorite desert). Usually I’ll say something like this to myself, “I’ll just have one and that’s it”. Then one turns into five and it’s “her fault for buying the cookies” in the first place! Researchers at the University of Minnesota found that men and women usually gain 6 to 8 pounds in the first 2 years of marriage. All these years later, and for those of you that know Maddy (an awesome cook & all about  food), I’m doing pretty good. YOU have to take control of this situation. One of the best ways is to never lose that feeling of trying to please and impress your partner. If you showed up with a decent body when you met your partner – keep it that way! It is your choice – nice abs or a gut! Ask yourself, “Why am I eating?” Nervous? Bored? Habit? Ask your partner to stop bringing those binge foods into the house.

Pregnancy
 

If one of you binges snacking on chocolate, ice-cream, or whatever, adopt a simple policy, “They can have it, but I won’t.”

 

Don’t ever stop your exercise routine, especially weight lifting. If you get into a time crunch, just do 10 minutes a day of exercise, but be intense about it. 

 

Our Own Kids

 

When you have kids it’s easy to shop for fast foods and junk food. How can you help from not eating some of it? One of my kids would always order french fries and who do you think would finish them. My daughter likes frozen yogurt so that became one of our outings together. One of my sons likes cookies too – I  guess I’m lucky my Happy Meal days are over. If I knew back then what I now know I never would have started with that one.

The kids are so active that a sugary snack will burn off of them quickly, but with us adults – think fat deposit! I’ve learned to choose better snacks – usually a protein. Lately I’m loving celery with salsa.

 

Not Getting Enough Deep Sleep

 

It’s simple – non-REM sleep inhibits production of growth hormone, which might lead to premature middle-age symptoms – abdominal obesity, reduced muscle mass and strength, and diminished exercise capacity. Be an adult and figure out your sleep.

 
Snack Ideas: Protein energy bar, or single-serving bags of almonds or cashews. Cool down with Italian ice (120 calories per cup) instead of ice cream (290 calories per cup).

 
Bonus: Order Metagenics UltraMeal Bars

Please forward my newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
 
Warm regards,
 
 

Dr. Jeffrey Tucker
 

FirstLine Therapy

Do you want lots of energy and mental clarity? Would you like to reduce your risk of chronic health conditions like diabetes, heart disease, and high cholesterol?  Then Dr. Tucker’s FirstLine Therapy program is for you.  A therapeutic lifestyle is the most powerful tool there is to positively impact your health for a lifetime.  
 
Call today to schedule your FirstLine Therapy Consultation:  310-473-2911

 
http://visitor.r20.constantcontact.com/d.jsp?llr=ucgq9gcab&v=001P3AZIpApn2Dl4Kzo_unFtS-kZ1kIhB3f_mgC_rJE6OKUOreVc2aS885dA7vnUNO39TwRUwKHsFI=&p=un

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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025

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August 31, 2010 Newsletter

The Interactive Healer
DrJeffreyTucker.com 

Website Banner

August 31, 2010 

 
In This Issue
Cholesterol article
Exercise Column
Headaches update
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List of Upcoming Seminars

 
Dr. Tucker’s teaching schedule 

Are you a healthcare practitioner who is interested being a Diplomate in rehabilitation?
 
To learn more, please visit www.RehabDiplomate.com

 

 

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Dear Dr. Jeff,
Dr. Jeffrey Tucker

BJ Palmer said, “You never know how far reaching something you may think say or do today, can affect the lives of countless millions tomorrow.” In this issue, I’m sharing two articles that give you practical tips for lowering high cholesterol and decreasing body fat. These are two fequently asked questions that I receive in my practice. I hope I can help you make a firmer commitment to your overal health. 
 
Keep checking www.DrJeffreyTucker.com so I can keep you updated on important and valuable health information. 
If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:  DrJTucker@aol.com

Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now!

In my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health, you are taken through self-assessment tests, and then guided through a progressive and safe exercise format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical health, this book will help you.

 

A recent comment was “Working through your e-book. My glute medius has never been stronger!”

 
Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.
 

Supplements used to lower cholesterol
 

I’ve been upset about cholesterol lowering drugs for years. I want what’s best  for you. My practice and the techniques I use are based on enhancing the nervous system through more natural alternative therapies. Cholesterol is integral to your cell membranes and is critical for nerve function. Every nerve in the body is covered in fat (cholesterol). Sixty percent of the brain is composed of fat (cholesterol). And cholesterol is vital for the production of sex hormones. Lowering cholesterol levels too much can have a very dangerous effect on brain and nerve function. From everything I read I believe that a healthy cholesterol level is less than 200 mg/dl and greater than 110 mg/dl. Some studies even suggest a cholesterol of 230 mg/dl is healthy. Strive for LDL less than 100 mg/dl; HDL for males – greater than 50 mg/dl, HDL for females greater than 60 mg/dl. I am now actually  seeing patients on cholesterol lowering drugs with levels too low. Cholesterol is so important that your body does not rely on food sources alone.

 

Read More… 

 

 

Order UltraMeal Plus

Nutrition + Weight training + Cardio

In my practice, I educate clients that every intelligent weight loss program needs three core elements: Nutrition, resistance training (bodyweight, free-weight &/or kettlebells), and cardiovascular training.  Lean, muscular, flexible, pain-free, healthy and vital are the goals. The weight training helps us build strength and increase muscle mass (see my 20 minute workouts); the cardiovascular training increases endurance and improves the function of our cardivascular system (see my 20 minute workouts). The nutrition is as important as any. When intelligent nutrition is combined with intelligent training, results are amplified. The results have been exceeding realistic expectations: lean muscle mass is dramatically increased, body fat is dramatically decreased. Every health goal can be enhanced by increasing muscle mass and by decreasing body fat percentiles. Want to fit into your favorite pair of jeans again?  Increase muscle and decrease body fat. Want to run faster? Increase muscle and decrease body fat. Want to look better and feel better? Increase muscle and decrease body fat.
 
I don’t have all the answers but I am certain that to elevate our health we need to utilize nutrition, resistance weight training, and cardio. You cannot overemphasis one aspect of the three elements to the near exclusion of the other two. Realistically and empirically, the dramatic progress comes from concentrating on weak points and not continually playing to our strengths. 

 

Read more…  

 

 

Headaches Update

Often people who get headaches have habits that are causing the headaches, but have not made the connection between their lifestyle and their symptoms. One obvious thing that can be done is to quit eating refined sugar and to eat regular meals. Research has shown that subjects who suffer from migraine headaches have blood sugar level problems (reactive hypoglycemia). A diet free of sugar, and eating six small meals per day improved headaches. 
 
The kinds of fats in the diet can also play a role in headaches. Migraines may be linked to blood lipids, much the same way that cardiovascular disease is. Supplementation with fish oil reduced the frequency and severity of migraine headaches. Indeed, many research articles have shown the value of omega-3 fatty acids for pain and inflammation. EPA-DHA 720 by Metagenicsis a very pure source of omega-3 fatty acids, free of dioxins and mercury.

Read more…

Feel free to forward our newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
 
Warm regards,
 
 

Dr. Jeffrey Tucker
 

FirstLine Therapy

Do you want lots of energy and mental clarity? Would you like to reduce your risk of chronic health conditions like diabetes, heart disease, and high cholesterol?  Then Dr. Tucker’s FirstLine Therapy program is for you.  A therapeutic lifestyle is the most powerful tool there is to positively impact your health for a lifetime.  
 
Call today to schedule your FirstLine Therapy Consultation:  310-473-2911

 
http://visitor.r20.constantcontact.com/d.jsp?llr=ucgq9gcab&v=001P3AZIpApn2Dl4Kzo_unFtS-kZ1kIhB3fb4XfM06XpblMt-53aoOiPcnA0hLDuXICHpKLbLpH41E=&p=un

This email was sent to drjtucker@aol.com by drjtucker@aol.com.

http://www.constantcontact.com/index.jsp?cc=TEM_Assoc_204

Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025

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Headache Update – which supplements to take

Often people who get headaches have habits that are causing the headaches, but have not made the connection between their lifestyle and their symptoms. One obvious thing that can be done is to quit eating refined sugar and to eat regular meals. Some people that suffer from migraine headaches have blood sugar level problems (reactive  hypoglycemia).  A diet free of sugar, and eating six small meals per day is one strategy to improves headaches. 
 
The kinds of fats in the diet can also play a role in headaches. Migraines may be linked to blood lipids, much the same way that cardiovascular disease is. Supplementation with fish oil reduced the frequency and severity of migraine headaches. Indeed, many research articles have shown the value of omega-3 fatty acids for pain and inflammation. EPA-DHA 720  by Metagenicsis a very pure source of omega-3 fatty acids, free of dioxins and mercury.
B-vitamins may be of value for migraine patients in the same way that bringing blood sugar under control is helpful. Also, there is some research to show that a high dose of riboflavin can help migraine patients. Taking 400 mg/day of riboflavin helped subjects with migraine headaches. Compared to taking aspirin, they did no better than the group receiving ribof lavin alone. Riboflavin also reduced the frequency of headaches and use of medication. Metagenics has a great B-complex vitamin that has extra riboflavin in the more biologically available phosphorylated form.
Research has shown that patients with both migraine and tension headaches had lower salivary and serum magnesium levels than  age-matched controls. In addition, serum magnesium tended to be even lower during migraine attacks. Magnesium, may also help relieve symptoms like nausea and photophobia. (Look for 100 mg of magnesium per tablet).
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