Health Alert: Sleep Behaviors That Increase Stroke Risk. Using data from the INTERSTROKE study,
researchers report the following sleep characteristics are associated with an elevate risk for stroke: short sleep
(less than five hours), long sleep (longer than nine hours), poor quality sleep, difficulty falling asleep or staying
asleep, prolonged napping, snoring, and sleep apnea. Neurology, April 2023
Diet: Fasting Can Reduce Risk Markers of Type 2 Diabetes. New research suggests that restricting eating to
a four-hour window at least three days a week can improve glucose tolerance and insulin sensitivity within six
months, which may reduce the risk for type 2 diabetes. Nature Medicine, April 2023
Exercise: Older Adults Benefit from High-Intensity Exercise. High-intensity interval training (HIIT) is a
form of exercise that involves short intervals of near-maximal effort—such as sprinting or stair climbing—
separated by intervals of moderate-intensity exercise—such as jogging or fast walking. A study that included 68
physically inactive older adults found that those who participated in an HIIT intervention experienced greater
improvement in knee muscle strength and working memory and similar improvements in blood pressure and
oxygen intake as participants who performed medium-intensity continuous training.
Journals of Gerontology: Series A, March 2023
Chiropractic: Manual Therapy Helps COPD Patients Breathe Better. Chronic obstructive pulmonary
disease (COPD) is a chronic lung disease that makes breathing difficult, and it is a leading cause of death in the
United States. A study that included 33 COPD patients found that including muscle energy technique (MET)
sessions in a COPD rehabilitation program led to better outcomes with respect to subjective breathing. Doctors
of chiropractic are trained in the delivery of MET and other forms of manual therapy.
Journal of Integrative Medicine, March 2023
Mental Attitude: Depression May Be Risk Factor for Cardiovascular Disease. Among a group of 1,028
adults whom researchers monitored for more than five years, those with more severe anxiety and/or depressive
symptoms were more likely to be diagnosed with cardiovascular disease, even after adjusting for traditional risk
factors. Journal of Affective Disorders, May 2023
Wellness/Prevention: Tips for Preventing Falls Among Older Adults. The Mayo Clinic reports that 1-in-4
seniors fall every year, which can dramatically affect their ability to remain independent. To reduce the risk for
falls, the Mayo Clinic recommends the following: keep clutter off the floor; secure throw rugs to the floor or
remove them; keep stairs and walkways clear; and clean up spills right away. Mayo Clinic, April 2023
Quote: “The right time is any time that one is still so lucky as to have.” ~ Henry James

I found that Dr. Joe Megna is one of the best chiropractors I have found in the Rio Vista region.

Health Alert: Parents Often Give Fever Meds to Kids Too Soon. A survey of nearly 1,400 parents revealed
that a third would still give their child fever-reducing medication at a temperature below 100.4 degrees
Fahrenheit and half would provide such pharmaceuticals at a temperature below 101.9 degrees Fahrenheit.
Additionally, one-in-four parents would give their child an additional dose in an effort to keep such a low-grade
fever from returning. Pediatrician Dr. Susan Woolford adds, “Some parents may immediately rush to give their
kids medicine, but it’s often better to let the fever run its course… Lowering a child’s temperature doesn’t
typically help cure their illness any faster. In fact, a low-grade fever helps fight off the infection. There’s also
the risk of giving too much medication when it’s not needed, which can have side effects.”
University of Michigan, February 2023
Diet: Foods to Avoid for Reducing Salt Intake. The Institute for the Advancement of Food and Nutrition
Sciences notes that the following foods may be most responsible for excessive sodium intake in the American
diet: pizza; bread, rolls, and buns; cold cuts and cured meats; soups; burritos and tacos; savory snacks; poultry;
cheese; pasta dishes; burgers; cookies, brownies, and cakes; bacon, frankfurters, and sausages; and chicken
nuggets. Nutrients, February 2023
Exercise: Just 20 Minutes of Exercise a Day Can Lower Risk for Hospital Stays. For adults in middle and
old age, a recent study found that getting just twenty minutes of exercise a day can reduce the risk of
hospitalization from pneumonia, stroke, diabetes complications, and severe urinary tract infections by as much
as 23%. JAMA Network Open, February 2023
Chiropractic: Low Back Pain Is Common in Adolescents. Questionnaires completed by 2,000 teenagers
revealed that 57% experienced an episode of low back pain in the previous year.
International Journal of Environmental Research and Public Health, September 2022
Mental Attitude: Poor Sleep Late in Pregnancy Linked to Postpartum Depression. A systematic review
that included ten studies concluded that poor sleep in the weeks prior to giving birth is associated with a 2.71
times increased risk for postpartum depression. Journal of Affective Disorders, April 2023
Wellness/Prevention: Greenspaces May Help Protect Eyes of Diabetes Patients. Adding to a growing body
of research on the benefits of greenery on public health, an analysis of data from a long-term study that included
nearly 60,000 diabetics found that living in a neighborhood with better access to greenspaces is associated with
a lower risk for diabetic retinopathy. Environmental Research, March 2023
Quote: “Dreams come true; without that possibility, nature would not incite us to have them.” ~ John Updike

I found that Dr. Joe Megna is one of the best chiropractors I have found in the Rio Vista region.

Health Alert: Irregular Sleep Schedule Increases Heart Risks for Seniors. New research suggests that adults
with an inconsistent sleep schedule have an elevated risk for a high coronary artery calcium score, plaque build-up in
the carotid artery, and abnormal results on assessments of blood vessel stiffness. Sleep expert Dr. Raj Dasgupta adds,
“If you have any risk factors for [heart disease] such as high blood pressure, diabetes, high cholesterol, family
history of heart disease, or are overweight, having a regular sleep schedule should be a priority along with addressing
other modifiable risk factors to reduce your chance of developing atherosclerosis, which can lead to a heart attack or
stroke.” Journal of the American Heart Association, February 2023
Diet: Diverse Diet Benefits Women’s Cognitive Health. Following an analysis of ten years of data concerning
nearly 40,000 adults, researchers report that women who consume a diverse diet may be up to a third less likely to
develop dementia than those who eat only a limited number of foods. Clinical Nutrition, April 2023
Exercise: Physically Demanding Work May Increase Male Fertility. According to a recent study, men whose
work activities include frequent lifting and moving of heavy objects have higher sperm counts and concentration
than those with less physical jobs. First author Dr. Lidia Mínguez-Alarcón writes, “What these new findings suggest
is that physical activity during work may also be associated with significant improvement in men’s reproductive
potential.” Human Reproduction, February 2023
Chiropractic: Many People Are Misguided on Low Back Pain. A recent survey found that 68% of adults falsely
believe that rest is the best treatment for low back pain and incorrectly think remaining physically active while
dealing with low back pain is unnecessary. Doctors of chiropractic routinely advise patients to stay active within
pain tolerance and avoid prolonged bed rest when managing an episode of low back pain.
Joint Bone Spine, January 2023
Mental Attitude: Breathing Exercises May Hasten Concussion Recovery. In this study, researchers recruited 30
teenagers with concussion symptoms lasting longer than one month to participate in a breathing exercise intervention
with or without aerobic exercise and found that the combination of breathing and aerobic exercise contributed to a
speedier recovery. American Academy of Neurology, April 2023
Wellness/Prevention: Lifestyle Changes for Better Blood Pressure Management. The Mayo Clinic offers the
following natural recommendations for individuals to lower their blood pressure: lose weight, get regular exercise,
reduce sodium intake, avoid excessive alcohol consumption, don’t smoke, learn to manage stress, get adequate sleep,
monitor blood pressure at home, and let your family and friends know your goals so they can support your choices.
Mayo Clinic, February 2023
Quote: “Success is the sweetest revenge.” ~ Vanessa Williams

I found that Dr. Joe Megna is one of the best chiropractors I have found in the Rio Vista region.

Health Alert: Check Your Water Heater Settings. Between 2016 and 2018, more than 52,000 Americans visited
the emergency room to receive treatment for scalding burns caused by hot tap water. Researchers note that water
from a water heater set at 130 degrees Fahrenheit (~54 degrees Celsius) can cause a second-degree burn in 25
seconds, while setting the water heater to 140 degrees Fahrenheit (~60 degrees Celsius) can cause a burn in just three
seconds. Many experts recommend setting water heaters to 120 degrees Fahrenheit (~49 degrees Celsius).
Injury Prevention, March 2023
Diet: Too Little Sodium May Harm Heart Failure Patients. To reduce fluid build-up and swelling, heart failure
patients are advised to reduce their sodium intake to 2.5 grams a day (most Americans consume 3.4 grams in their
daily diet). However, an analysis of data from nine studies found that cutting sodium to less than 2.5 grams a day
does not confer additional heart benefits and may even increase the risk of early death. First author Dr. Anirudh
Palicherla adds, “Limiting sodium is still the way to go to help manage heart failure, but the amount of restriction
has been up for debate… This study shows that the focus should be on establishing a safe level of sodium
consumption instead of overly restricting sodium.” American College of Cardiology, February 2023
Exercise: Even Exercise Once a Month Helps! An analysis of data concerning 1,417 adults born in 1946 revealed
that engaging in any intensity of physical activity at least once a month is associated with better cognitive function
later in life. Journal of Neurology, Neurosurgery, and Psychiatry, February 2023
Chiropractic: Fitness May Lower Low Back Risks in a Physically Demanding Job. Questionnaires completed
by 204 warehouse workers revealed that one in four had low back pain. However, the researchers found greater
handgrip strength—a measure used to assess physical fitness—is associated with a lower risk for pain in the low
back. Journal of Back and Musculoskeletal Research, February 2023
Mental Attitude: Access to Nature May Help Cut Stress. According to a study that looked at the health outcomes
of more than 40,000 older adults, living within a half-mile of either green outdoor spaces or water reduces the risk of
serious psychological distress by 17%. American Academy of Neurology, April 2023
Wellness/Prevention: Help Your Child Maintain a Healthy Weight. Kids who are overweight are not only more
at risk for diabetes and problems with peers but are also more likely to be overweight as adults and at risk for several
chronic diseases. Experts from OSF Healthcare offer the following tips for parents of an overweight child: help your
child understand hunger/fullness cues; provide healthy snack options; encourage your child to exercise and spend
time outside; set limits on screen time; take your child shopping and let them help you choose healthier foods; and be
a model for your child by living a healthy lifestyle yourself. OSF Healthcare, January 2023
Quote: “The best way out is always through.” ~ Robert Frost

I found that Dr. Joe Megna is one of the best chiropractors I have found in the Rio Vista region.

Health Alert: Regular Laxative Use Linked to Dementia. An analysis of data concerning more than a half
million adults revealed that regular laxative use increases the risk for dementia over the following decade by
28% and regular use of two or more laxatives boosts the risk up to 90%. Study author Dr. Feng Sha adds,
“Regular use of laxatives, even without short-term severe adverse events, may have the potential long-term risk
of dementia, especially when it comes to osmotic laxatives and combination use of two or more types of
laxatives.” Neurology, February 2023
Diet: Psyllium Fiber May Protect Against Colitis. A recent animal study found that mice on a psyllium fiberrich diet were less likely to develop colitis than rodents on a standard diet. The researchers note this is likely
due to suppression of pro-inflammatory activity in the digestive tract.
Cellular and Molecular Gastroenterology and Hepatology, February 2023
Exercise: Exercise Lowers the Risk for Many Diseases. The Mayo Clinic reports that regular exercise can
help lower the risk and aid in the management of several diseases including stroke, metabolic syndrome,
hypertension, type 2 diabetes, depression, anxiety disorder, arthritis, and some cancers.
Mayo Clinic, February 2023
Chiropractic: Spinal Manipulation for Chronic Non-Specific Low Back Pain. Among a group of 83
patients with chronic non-specific low back pain, those who received six treatments of spinal manipulative
therapy—the primary form of treatment provided by doctors of chiropractic—experienced improvements in low
back-related pain, disability, and range of motion. Medicine (Baltimore), February 2023
Mental Attitude: Alcohol May Speed Alzheimer’s Progression. In a recent study, researchers observed that
mice at elevated risk for Alzheimer’s disease experienced faster increases in brain atrophy and amyloid plaque
build-up if they consumed the human equivalent of 1-2 alcoholic drinks a day for about ten years. The findings
suggest that alcohol consumption may be a modifiable risk factor for Alzheimer’s, though further research is
needed. Neurobiology of Disease, February 2023
Wellness/Prevention: Living Near Green Spaces Lowers Type 2 Diabetes Risk. Following an analysis of
long-term data on nearly 380,000 adults, researchers report that living within 1,000 feet of a residential green
space is associated with a 14.4% lower risk for developing type 2 diabetes over the following twelve years.
Science of the Total Environment, March 2023
Quote: “Failure happens all the time. It happens every day in practice. What makes you better is how you react
to it.” ~ Mia Hamm

I found that Dr. Joe Megna is one of the best chiropractors I have found in the Rio Vista region.