Although I have always exercised 5-6 times a week and eaten a good balanced diet – rarely touching a take away or drinking alcohol and being unable to ever remember purchasing a ‘ready meal’ – I still had remarkably high bad cholesterol levels (LDL) at 24 years old. Don’t panic, I’m not super human – I do have a massive weakness for sugar and more particularly for chocolate! So how can we take an active roll in controlling cholesterol?
I requested my first cholesterol check at 24 years of age due to a family history of high cholesterol. The nurse told me ‘30% of cholesterol can be genetic’ which I could not control, but my overall cholesterol level was nearing the upper limit of the acceptable range and therefore it would be likely I would need to go on statins in the near future! I have to admit I was in complete shock at this statement and did start doing some research into diet choices. However the other half of my brain was saying this is crazy! I lead a relatively active lifestyle with a varied diet so I’m going to live my life and carry on.
At 29 years old, following a bout of IBS, I made some drastic changes. I completely removed anything processed and, although not a big drinker, I completely stopped alcohol. And the big one for me – I cut out sugar. Three months into these changes, and one stone lighter, I was walking down a London street and noticed a free health check station including NHS cholesterol checks. What a fabulous idea I thought, but after a quick chat with staff I found I was not eligible as I was under 40! We chatted further and I explained how odd I thought it was they were turning away younger people as surely prevention was far better than cure. Anyway with our further discussion and the fact no one was waiting, the man performed a ‘roadside’ cholesterol check on me.
From my recent research into controlling cholesterol it seems that overall cholesterol reading is not as important as once thought and in fact we should be more concerned with the cholesterol/HDL ratio. There are two types of cholesterol, good ‘HDL’, and bad ‘LDL’. What scientists are now drawing our attention towards is increasing HDL levels. Let’s look at my readings since my personal experiment:-
||Karen 24 yrs 03/11/11
||Karen 29 yrs 28/10/16
|Total Cholesterol (should be under 5 unless its HDL pushing it up)
|LDL (Bad cholesterol), highest risk of heart disease)
|HDL (Good cholesterol)
|Trig (should be under 1.5)
So even though my overall cholesterol has gone up from 5.5 to 6.09, the LDL reading has marginally lowered and the HDL dramatically increased bringing my overall ratio down from 3.5 to 2.5 which current research suggests is a success!
Chiropractors generally like to look at the whole body approach and realise that lifestyle and diet play a key role in our overall health and recovery. We can help with the functional side of problems and help you accelerate healing with a combination of treatment and lifestyle advice. If you would like help with your back, neck or joint pain call us on 0203 633 0565.
Cholesterol is a fatty substance found in almost every cell in your body. Therefore, although it’s frequently been promoted as a bad thing, it requires a much deeper understanding. Cholesterol is needed by all of us to:
- make hormones
- make Vitamin D
- digest food
- protect your nerves, and
- produce cell membranes
The more important thing to understand is the two types of cholesterol HDL (good cholesterol) and LDL (bad cholesterol).
So what is good and bad cholesterol?
LDL is comprised of small particles which can squeeze between the cells in your arterial wall and become stuck between these gaps. This causes plaque to build up and narrowing of the vessels putting you at risk of:
- Heart disease
- High blood pressure
It’s been shown that eating saturated fats (‘good fats’ like nuts, avocado, coconut oil basically naturally occurring unprocessed fats) can help increase the number of large particles ‘HDL’.
Interestingly, cholesterol levels are not higher in fatty meats or lower in lean meats. Fat cells contain as much cholesterol as other cells in the meat. Like human body cells all mammal cells contain cholesterol. All meat averages about 25 milligrams of cholesterol per 1 ounce, including beef and poultry. Dietary absorption rates vary from person to person ranging from 20-60% in individuals so quite a marked difference, perhaps explaining why cholesterol levels vary so much between individuals?
This is why it is far more important to concern yourself with your cholesterol ratio rather than your overall cholesterol level. These ratios are comprised of good:bad cholesterol.
These Good fats increase our HDL levels.
Scientists have found that the smaller LDL molecules carry the highest risk for cardiovascular disease. Even more interestingly they have found that increasing the intake of saturated fats increases the size of your small LDL molecules to the larger sized HDL molecules reducing your overall risk of CVD.
At KH Chiropractic we not only treat mechanical dysfunctions but we also educate people on how to maintain healthy spines in the long term to reduce the chance of future flare ups. We have to respect the building blocks of our body and what we eat can have a massive impact on our overall health and ability to heal following injury.
Footware choices are important in every day life, however here we will talk more specifically about training footwear and sports injury prevention. High impact physical exercise (running, juming etc) transfers a lot of forces through the body. If your feet and the surface you are on don’t absorb much shock the energy has to go somewhere, so the majority will pass up through your body to the knees, hips, lower back and so on. As we predominantly walk on manmade surfaces with little to no absorption (such as tarmac) we can rarely depend on the ground absorbing any shock.
For specific running trainers I recommend going to a good running shop and selecting a trainer most suitable to your foot shape. Many running shops now provide a gait assessment in various trainers, this can help you select the correct trainer to support your foot. Each trainer brand varies, for instance you may find one is more suitable for a wider foot and a different brand for a slimmer foot. It is also important to consider support in other areas of the foot, particularly if you have a history of foot pain.
There are 26 bones in the foot so lots of opportunity for dysfunction. The foot is the primary shock absorber as we strike the ground and when funtioning well the arch of the foot responds to this positively. However these bones can do one of three things:-
- Function well
- Become restricted
- Move too much
Your chiropractor may check your feet to asses for any restriction and treat these accordingly to improve your function. Poor foot mechanics can often lead to issues at the knee, hip, lower back or elsewhere in the body, therefore it’s important to get the foundation right.
Once you have selected the correct footware you must wear them correctly. Tying up your shoes properly and using all the eyes, to provide an equal support can help prevent sports injuries. Do not get lazy and force your foot into any shoes without untying them in an attempt to save time, undo your shoe laces properly each time. It is important to make sure your trainers aren’t too small as this can lead to extra stress on toe nails and other areas of the foot, which can lead to blisters and foot pain, preventing you training and leaving you seeking sports injury treatment.
Should you need Sports Injury Treatment in Liverpool Street / Aldgate call us today to book your free 15 minute consultation 0203 633 0565 or email email@example.com.
£5 New Patient discount this April at our E1 chiropractic branch.
Many people wait until they are in pain to visit a chiropractor. We all know prevention is far better than cure. If we wait until we have tooth pain usually the decay is well established, hence why many of us have 6 monthly – yearly check ups. So why do we wait until we are in unbearable back, neck or joint pain to consult E1 Chiropractic ?
Restricted joints can compromise the bodies ability to send signals from one area to another. For instance your brain sends signals down the spinal cord to multiple nerve roots. These nerve roots correspond to different muscles, organs and the skin instructing them on how to function, therefore it's vital these signals remain undisrupted.
This Easter 2016 E1 Chiropractic is offering a £5 discount to any new patient who books before the end of April (quoting 'Easter 2016'). We have limited new patient slots so book now to avoid dissapointment in Aldgate/ Liverpool Street (E1 Chiropractic) 0203 633 0565.
Discount avaliable during April 2017 only.
Does your back or a loved ones need some loving this Valentines?……
New patients receive £8 off their Initial Consultation at KH Chiropractic during February 2017.
Existing patients refer a friend, colleague or loved one and receive £8 off your next appointment
So what are you waiting for?………..
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*valid once your friend has attended their initial consulatation at Aldgate Chiropractic Clinic.