Dr. Matilda Sienko

Easy Solutions for a Better Mood

drma3743 — Wed, 22 Feb 2012 18:34:38 +0000

There are lots of ideas and methods for elevating your mood in the press on a daily basis. The following I have recommended to my patients and have found good success within a few weeks to several months.

1. Exercise – get 30-40 minutes of aerobics 3-5 x a week.

2. SAME – take 800-1,200 mg of SAME (5-adenosylmethionine) 2 x day. Do not take for bipolar disorder.

3. St. John’s Wort – take 300 mg 3 x day.

4. Omega 3 fatty acids – 1-2 gms. daily of EPA

5. B vitamins – use whole food if possible

6. Light. It requires a 10,000 lux (illuminance) 30 – 60 min/daily. You need to look at the light every minute for a few seconds. www.lighttherapyproducts.com

7. Meditation – tapes, and/or any method or activity that feels relaxing

When to Buy Organic

drma3743 — Wed, 22 Feb 2012 18:18:42 +0000

Opt for organic foods to avoid pesticides. Here’s a list of the top 10 most contaminated fruits and veggies (peaches are the worst), compiled by the Environmental Working Group:

1. Peaches

2. Apples

3. Sweet Bell Peppers

4. Celery

5. Nectarines

6. Strawberries

7. Cherries

8. Kale

9. Lettuce

10. Grapes (Imported)

Source: http://www.ewg.org/foodnews/list/

Make it Dark for Valentines Day

drma3743 — Mon, 06 Feb 2012 22:03:33 +0000

What we intuitively seemed to know about since childhood is being scientifically proven more and more these days. What we knew was: chocolate is good! Chocolate, specifically dark chocolate, is being touted more and more through research and by medical doctors that it can benefit our health—physically, mentally and emotionally.

Heart Wise

Nice to know that one of our many pleasures in life is good for our heart. A number of scientific studies have documented that dark chocolate is high in heart-healthy flavonoids, which protect against free radicals that may cause cell and tissue damage. These antioxidants also inhibit plaque formation in the arteries and improve the flexibility of blood vessels.

Mood Enhancer

Chocolate can naturally elevate one’s mood due several of its constituents including tryptophan, a precursor to serotonin (the feel good hormone) anandamide (a natural brain chemical similar to cannabinoids in marijuana), theobromine and phenyl ethylamine (which can cause feelings similar to being “in love”).

There are also numerous vitamins and minerals contained in chocolate: copper, potassium, phosphorous and magnesium. Chocolate is one of the richest sources of magnesium in the plant kingdom and this mineral has been shown to alleviate symptoms of PMS.

Stress Relief

A study found that eating about an ounce and a half of dark chocolate a day for two weeks reduced levels of stress hormones in the bodies of people feeling highly stressed. Other research indicates that eating dark chocolate is effective in lowering blood pressure. That is because cacao contains polyphenols, a chemical substance that helps to control blood pressure.

There is only a trace amount of caffeine in chocolate. So those sensitive to this stimulant can still enjoy this pleasure without fear of being kept up at night—especially if they indulge during the day!

The Right Choice

In order to receive the health benefits of chocolate it is best to choose a chocolate that is dark, has little sugar and no dairy product or other additives and preservatives added. And don’t even think about washing your chocolate down with milk. Findings indicate that milk may interfere with the absorption of antioxidants from chocolate and negate the health benefits.

So when choosing a dark chocolate avoid these ingredients if you want to derive the most health benefits from the chocolate: trans fat, high fructose corn syrup (HFCS), artificial sweetener, soy proteins, MSG, milk or milk byproducts, preservatives. The purer dark chocolate may have a higher price, but you may also find that you eat less and are satisfied more.

So when giving your sweetheart (or yourself) the pleasure of chocolate candy this Valentine’s Day, select the dark chocolate with the right ingredients and you are also giving the gift of health!

A Natural Healing Art

drma3743 — Thu, 02 Feb 2012 20:41:33 +0000

Chiropractic care is a non-invasive approach; we let the body do the healing.

Chiropractic care is drug-free.

Chiropractic care is gentle for everyone – children, adults and the elderly.

Dr. Sienko Joins Go Local to Support Schools and Offer New Patient Benefits

drma3743 — Mon, 30 Jan 2012 02:30:09 +0000

FOR IMMEDIATE RELEASE
1/19/12
Contact: Matilda Sienko
828-253-8900

Dr. Sienko Joins Go Local to Support Schools and Offer New Patient Benefits

Asheville—Dr. Matilda Sienko of Gentle Family Chiropractic (www.drmatildasienko.com) has joined the roster of other local businesses by signing on to be a part of the Go Local Card. The card is the result of Asheville City Schools Foundation and the Asheville Grown Business Alliance teaming up to offer a card to the public that presents discounts and special offerings from locally owned businesses.

“It’s a wonderful concept that benefits everyone involved,” comments Sienko. “It just made perfect sense for me to be a part of this grassroots program.”

The purchase of the $15 card entitles members to receive benefits such as discounts and members only offers. Plus, $10 from the sale of each card goes toward enhancing equity across the district by supporting the Asheville City Schools Foundation’s Equity fund and Parent Teams at each participating school. The Go Local Card is available through participating school’s PTO or on-line at http://acsf.org/get-involved/go-local-card.php.

Stress—It’s Not All In Your Head!

drma3743 — Mon, 23 Jan 2012 09:05:46 +0000

You are not imagining it. Unless you are living as a hermit who has given up processions and social interaction, you are bound to have feelings of being stressed. Having that feeling occasionally is normal. However, nowadays many people are experiencing the symptoms of stress overload that affects not just mood and thoughts but how your body is affected. Unlike our ancestors, we live in round-the-clock stimulation and stress with little downtime for rest and regeneration.

$300 billion is the annual cost to businesses due to employee stress according to statistics in the October 2011 issue of AARP magazine. 40% of Americans say they lie awake at night because of stress. 70% of Americans say they are stressed about their work.

Most people do not consider that environmentally, sound, air and water pollution which has increased over the years has an affect on our bodies. The media, Internet and social media provide an overwhelming amount of information that can create anxiety about keeping up with it all. We are exposed to constant news of tragedies from around the world that can create an emotional and physical reaction which we may not be aware is playing out in our bodies.

These stressors trigger a flight or fight response which affects every part of your body. Heart rate and blood pressure increase. Your adrenal glands produce steroids to help your body cope. All of your body’s chemical reaction is helpful when confronted by a threat to your physical safety. However, more people are experiencing prolonged, long term effects of their body being in this state of chronic stress. Some of the negative effects:

High blood pressure
Fatigue
Sleep disorders
Adrenal exhaustion
Destruction of healthy muscle and bone
Slowed healing from disease and injury
Weakened immune system
Impaired digestion, metabolism and mental function

One of the affects of chronic stress is muscle tension and contraction that creates pressures on the structures of your body leading to misalignments of your spine and joints. This in turn causes nerve irritation leading to common complaints such as: neck and back pain, headaches and jaw pain. Chiropractic adjustments can correct these misalignments and help your body return to a relaxed state. It can help your body turn off the flight or fight signal and allow your body some time off to heal. While chiropractic care may not make your job less stressful or the world less troubled, it can provide you with a tool to help your body cope and respond to your stress so you reduce or eliminate the potential for serious physical effects.

You are the only person who can control your stress. Maintaining healthy eating and exercise are the basics. After that, choosing a relaxation technique that suits you whether it’s meditation, yoga, biofeedback, tai chi, massage or any other number of therapies can be effective. Lastly, you may find regular chiropractic adjustments for body maintenance a wonderful tool to give your body the signal to stop the fight and flight and return to a balanced, relaxed state. Honoring your body and its innate wisdom for healing is a good place to begin in managing stress.

The Good,The Bad, You and Your Heart

drma3743 — Mon, 09 Jan 2012 09:00:47 +0000

We all need cholesterol for the body to function. However, too much of it is not good for your heart. Naturally produced by the body, cholesterol is a building block for cell membranes and for hormones like estrogen and testosterone.

The liver produces about 80%; the rest comes from our diet. The main sources of dietary cholesterol are meat, poultry, fish and dairy products. Foods of plant origin contain no cholesterol. So it appears to be a no-brainer that if you want to lower your “bad” cholesterol, then stick with eating lots of fruit, veggies and grain.

LDL (low-density lipoprotein cholesterol) has gotten the “bad” reputation because it can build up on your arteries and increase chances of heart disease. A LDL reading of less than 100 is optimal; anything above 130 is borderline. HDL (high-density lipoprotein) is known for being the “good” cholesterol. A reading of 60 and above is optimal. Triglycerides are the chemical form in which most fat exists in food and the body. A high reading has been linked to higher risk of coronary artery disease. Less than 150 is normal; 150-199 is mildly high and numbers above need serious attention.

Conventional medicine usually prescribes several medications for people with elevated triglyceride and cholesterol levels. Unfortunately, some of the most effective ones also have potentially dangerous side effects. Natural medicine has found other safe options that include vitamins and minerals. in addition to dietary change, that can produce the desired raising of HDL and lowering the triglycerides. For example:

Vitamin C, which we associate with taking to ward off a cold, is also associated with increasing HDL and reducing arterial stiffness and inhibits platelet aggregation.
Vitamin E can protect against atherosclerotic plaques and reduce total cholesterol levels.
Niacin can lower LDL and triglyceride levels while upping the HDL level.
Coenzyme Q10 is essential for cellular energy production and research has demonstrated it protects the inner lining of the arteries by inhibiting LDL.
Policosanol, which is isolated from sugar cane wax, improves cholesterol levels by reducing the amount produced by the body and increasing the amount eliminated from the body.
Fish oils from oily, cold-water fish that provide omega 3 fats EPA and DHA increase HDL and reduce triglycerides.
N-Acetyl-L-Cysteine (NCA) increases good cholesterol levels.
Alpha Lipoic Acid (ALA), an antioxidant and necessary for the production of cellular energy, helps control cholesterol and high blood pressure levels.
Hawthorn Berry Extract is often used to control high blood pressure and it support muscle strength in the heart.
Soy Isoflavones in the diet decreases LDL and triglyceride levels and increases HDL.
Plant sterols are found in nuts, vegetable oils, corn and rice and have a chemical structure similar to cholesterol. They can act as stand-ins for the real cholesterol and thereby block its absorption. With no other place to go the “real” cholesterol eventually gets excreted.

There are products on the market that combine a number of the above vitamins and minerals so you need not be overwhelmed by consuming so many supplements. Visit a quality health food store, a natural compounding pharmacy, or a holistic practitioner who can provide you with information and steer you towards the appropriate product. In my practice as a holistic chiropractor I offer guidance and product for various health issues, and it my life’s work to help my clients on their path to wellness.

How Sitting, Standing and Working At Your Desk Can Hurt You!

drma3743 — Mon, 19 Dec 2011 02:47:01 +0000

Since we have been sitting and standing most of our lives, we give very little thought about these motions of daily life. However, if you are repeating these motions incorrectly every day the result can be injury to your spine.

Unfortunately, pain is usually the factor that makes us more aware of every movement in how to stand or sit correctly. Pain is what often brings patients in to see me for chiropractic care. The following are a few tips I suggest on how to steer clear of getting into those painful situations.

Sitting

Choose a chair that is firm enough to support you comfortably. And don’t slouch!
Sit with your feet flat on the floor or on a low footstool so that your knees are slightly higher than your hips. Sit firmly against the back of the chair.
Avoid crossing your legs at the knees which can aggravate existing back conditions and interfere with circulation to your lower limbs.

Standing

Stand with your head level. When you have to stand for long periods of time, put one foot on a 4-6-inch stool to help keep pressure off your spine.
Avoid wearing high heels if you are going to be on your feet for long periods of time.

The human body was not designed to sit for long periods of time, especially in positions that contract or stretch muscles. Unfortunately, most of today’s work population sit on the job, many in front of computers with poor sitting postures and work habits contributing to back and neck pain. Cultivating a few of the following habits may help eliminate the usual causes of pain.

Working at Your Desk

Take frequent stretch breaks if you have to sit for a long time. It’s easy to get involved in a project and lose track of time, so set a timer on your computer or phone to remind you. Taking those breaks will help you work more productively because your muscles will feel more relaxed.
Sit with your knees at a 90—120-degree angle. An angled footrest may help you feel more comfortable.
Make sure your chair fits correctly. Allow for two inches between the front edge of the seat and the back of your knees.
Choose a chair that tilts back so you can rest while you’re reading what is on your computer screen.
Position your computer screen to avoid neck fatigue. Head should be kept in neutral position and not constantly looking down or up.

Using the Telephone

Avoid cradling the phone between your neck and shoulder. Use headsets or speakerphone. Otherwise, expect your neck to be thrown out of alignment resulting in neck, shoulder, and/or backache and headache.
The phone needs to be located within easy reach of your non-dominate hand, so your dominant hand is free to write, access files, etc if need be.

These are just a few tips. Some are common sense, yet so many of us ignore the obvious until we experience the pain and pay the price for not doing the right thing for our body to operate optimally. It is well worth the small effort to incorporate these tips for both better health and improved productivity.

Spice Up Your Holiday

drma3743 — Mon, 05 Dec 2011 18:59:47 +0000

There are particular scents we associate with the holiday season. These popular holiday spices which create the pleasing aromas also have unique health benefits that not only add taste to your holiday dish, but also give your health a positive boost.

Cinnamon

The flavor of cinnamon has been used by many different cultures for its medicinal properties for hundreds, even thousands, of years. A study published in the journal Diabetes Care found that a half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type 2 diabetes.Triglyceride, LDL cholesterol, and total cholesterol levels also were reduced among the cinnamon taking group.

A few other benefits of cinnamon include: support of digestive function, anti-inflammatory compounds that may relieve arthritis, powerful anti-microbial activity that can kill E. coli and other bacteria.

Nutmeg

That nutmeg in your cookies or sprinkled on your eggnog has a variety of healing properties. Like cinnamon it can help to lower cholesterol. Medically, nutmeg has strong antibacterial properties. Many people are familiar with nutmeg oil used to treat toothaches. The oil also can reduce pain of arthritis, sore muscles and aching joints when applied externally. This spice has been used to prevent flatulence, aid digestion, improve appetite, help control asthma, relax muscles, and is also used in some cultures as an aphrodisiac. Taking too much nutmeg, however, can cause side effects such as nausea, hallucinations, swelling and shock. A little goes a long way in terms of flavor and health benefits.

Clove

With its potent, sweet and spicy, aromatic flavor cloves have been consumed in some areas, such as Asia, for more than 2,000 years. This spice has antibacterial, antiviral, antifungal and antiseptic properties. It is also a natural anesthetic which is why it was often used for dental procedures in centuries past and is still used in some cultures to remedy toothache.

Other health benefits of cloves include: relief from muscle pains from injuries or arthritis and rheumatism; healing to the digestive system; useful to diabetics in controlling blood sugar levels; helpful in boosting the immune system

Ginger

Great for warming your body and adding kick to foods, ginger is another spice with a wealth of medicinal goodness. This spice can sooth nausea, motion sickness and other stomach upset, plus helps relieve morning sickness, eliminate intestinal gas and reduce symptoms of motion sickness dizziness.

The anti-inflammatory effects of ginger are a favorite benefit for individuals who have arthritis and may benefit reduction in pain levels as well as improvement in mobility when they consume it on a regular basis.

Peppermint

Peppermint candy canes are one of the treats of the holidays and most people are familiar with the smell and taste of this herb. The therapeutic effects of fresh peppermint leaves have been known since ancient times and its aromatic aroma has come to symbolize hospitality in many cultures.

Several studies have shown peppermint can help treat symptoms of irritable bowel syndrome. Not surprising then that it is soothing to the digestive tract and a cup of peppermint tea after meals aids digestion. Other health benefits include: relief for the respiratory system and headaches as well as stress relief.

When choosing your spices look for those that have not been irradiated. In the United States and Canada irradiated spices have to be labeled with the international symbol for irradiated foods. Organic varieties are best.

So while adding flavor to your holiday foods, enjoy the health benefits of these spices year round. If you wish to explore further there are many books, magazines and organizations that offer much information about these herbs, recipes and how to use them for your health. I highly recommend “Encyclopedia of Natural Medicine” by Dr. Michael T. Murray, N.D. and Joseph Pizzorno, N.D., as well as “Encyclopedia of Nutritional Supplements” by Dr. Michael Murray, N.D.

Home Health Remedies for Cough by AARP

drma3743 — Wed, 30 Nov 2011 21:11:23 +0000

I love these remedies especially using honey for cough, and tart cherry juice for gout. I’m going out and buying witch hazel, chilling it and.trying it on patient’s inflammed joints.

Home Health Remedies by AARP