Researchers in Montreal say practicing Zen meditation can reinforce a central brain region (anterior cingulate) that regulates pain.

They studied 17 meditators and 18 non-meditators who had never practiced yoga, experienced chronic pain, neurological or psychological illness. The research team measured participants’ thermal pain sensitivity by applying a heated plate to their calves. Subjects then had their brains scanned using structural magnetic resonance imaging (MRI). According to the MRI results, central brain regions that regulate emotion and pain were significantly thicker in meditators compared to non-meditators.

"We found a relationship between cortical thickness and pain sensitivity," said the study’s lead author, Joshua Grant. "The often painful posture associated with Zen meditation may lead to thicker cortex and lower pain sensitivity."

He added that meditative practices may be helpful in general for pain management, for preventing normal age-related grey matter reductions in the brain or potentially for any condition where the brain’s structure is compromised, such as stroke.

"In most grocery stores, the aisles are filled with canned goods, frozen and boxed dinners that are loaded with fat and extra unnecessary calories," said Hicks. "The perimeter features fruits, vegetables, lean meats and other healthy fair."

Experts say it’s important to be aware of food labels and to find foods within the aisles with the fewest amount of ingredients.

"The top five ingredients listed make up the food, the rest are preservatives and additives to give it flavor. Many times this leads to additional fat and calories. It should be a red flag if you see they are adding a large amount of sugars and fats." said Hicks.

Some health practitioners have suggested the alkaline diet for those trying to shed extra pounds. It is based on citrus fruits, vegetables, tubers, nuts and legumes.

Researchers from the University of Washington at Seattle analyzed data from a study that was conducting cognitive testing on older adults, and examined administrative data from hospitalizations to determine whether hospitalizations for acute illness or critical illness were associated with cognitive decline and dementia.

The study included data on 2,929 individuals 65 years old and older without dementia at the beginning of the study. Cognition was measured with the Cognitive Abilities Screening Instrument (CASI) every two years at follow-up visits, and those with scores below a certain point underwent a clinical examination for dementia.

They found that individuals who were hospitalized for non-critical illnesses were significantly more likely to suffer from dementia. In addition, they found that patients who had a hospitalization for an acute care or critical illness had lower CASI scores during follow-up tests compared to those who were not hospitalized.

Activities such as reading, playing board games, social networking, and physical activity such as walking and routine exercising are believed to help prevent cognitive decline.

Nutritional supplements that are believed to help boost cognitive function include coenzyme-Q10, gingko biloba, coral calcium, huperzine A and omega-3 fatty acids.

While these cold weather sports are a great way to remain active all year long, they do come with an increased risk of injury, according to the American Academy of Orthopaedic Surgeons (AAOS).

"Vigorous activity and exercise such as downhill skiing is both fun and important, but the cold temperatures and slippery surfaces of winter can produce significant injuries, especially for children,” said AAOS spokesman Dr. John Kelly "Wearing proper clothing, protective gear and avoiding extreme weather conditions can improve sporting safety so one must miss out on the winter fun."

Experts recommend dressing in layers of light, loose and water- and wind-resistant clothing while exercising outdoors during cold temperatures. Proper footwear as well as equipment such as helmets, goggles, gloves and padding that are in good working condition are also cold-weather musts.

The AAOS says that cold muscles, tendons and ligaments are more susceptible to injury. To avoid this, do some light exercises for at least 3 to 5 minutes, then slowly and gently stretch the muscles to be exercised, holding each stretch for at least 30 seconds.

Cardiologist Dr. Karla Kurrelmeyer of the Methodist DeBakey Heart & Vascular Center in Houston, Texas, shares some heart health tips for women in honor of American Heart Month.

She says exercising and staying physically fit is the most important thing women can do to benefit their cardiovascular health. "Every woman should work exercise into her lifestyle. Find something you enjoy doing, and do it regularly and often," she says.

Dr. Kurrelmeyer also recommends women follow the Mediterranean diet, which is high in fish and fresh vegetables, and low in processed carbohydrates to promote heart health.

Women should have their cholesterol checked each year, starting at age 20, especially if they have a family history of heart disease or stroke.

If they have a family history of these diseases as well as other risk factors, Dr. Kurrelmeyer suggests getting an initial, thorough heart check at age 40. If there is no family history, she suggests women get their hearts checked at age 50.

Researchers at the University of Minnesota’s School of Public Health analyzed data from a national survey known as Project EAT (Eating Among Teens). They studied the consumption of whole grains by 792 adolescents and 1,686 young adults between the ages of 15 and 23, and found that most are consuming less than one serving of whole grains per day.

Among the reasons found for the deficit were availability of whole grain products and taste as well as fast food consumption.

Experts recommend three daily servings of whole grains for the prevention of type 2 diabetes, coronary heart disease and excess weight gain.

Whole grains are grains that haven’t been refined before being added to foods. They are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium than refined grains.

Examples of whole grain foods include certain breads, breakfast cereals, crackers and pasta as well as oatmeal, popcorn, brown rice, barley and couscous.

Researchers say massage can help reduce pain, muscle soreness and swelling. It can also improve circulation, joint flexibility and range of motion. Massage has been shown to help those with chronic back pain, migraines, knee osteoarthritis and cancer.

Spinal manipulation or adjustment practitioners apply a controlled force or thrust to a joint of the spine to restore spinal movement, improve function and relieve pain. In addition to its pain-relieving benefits, this therapy may help boost psychological well-being as well as decrease headache symptoms and neck pain.

Rolfing, which manipulates the protective tissue around muscles, aims to improve posture and realign the body. Although it is similar to massage, it may be painful. There is little research on this method, but it is believed to help with flexibility and to relieve stress and anxiety.

Both the Alexander technique and Feldenkrais method aim to help patients become more aware of their habitual or everyday movements. The theory is that changing movement can help with pain and other health problems. It is believed that a combination of these techniques may help manage long-term chronic pain.

Experts say too little saliva is a main culprit of early tooth decay. It supplies high levels of calcium and phosphate particles that enhance protection of the tooth’s enamel surface. In addition, saliva protects the mouth by washing away food and the sticky film of acid-producing plaque that can cling to teeth.

Healthcare providers say individuals with chronic dry mouth should be evaluated to find its cause since too little saliva usually results from various health conditions or the medications used to treat them.

Ways to combat too little saliva include treating medical conditions, altering medication dosages or chewing sugar-free gum with xylitol.

Another cause of decaying enamel is too little fluoride. This mineral is important to dental health because it makes teeth stronger and enhances saliva’s remineralizing, anti-decaying properties.

Fluoride is usually obtained through drinking fluoridated water and brushing with fluoride-enhanced toothpastes. Nutritional supplements containing the mineral and fluoride rinses may also help preserve tooth enamel.

Dental experts say to avoid acidic foods known to be detrimental to tooth enamel. These include citrus fruits, tart candies, diet and regular sodas or sports drinks, fruit juices and wine.

Researchers at Newcastle University say they have been able to scientifically prove the pain relieving properties of hyptis crenata , otherwise known as Brazilian mint, in animal studies.

"What we have done is to take a plant that is widely used to safely treat pain and scientifically proven that it works as well as some synthetic drugs," said lead researcher Graciela Rocha. "Now the next step is to find out how and why the plant works."

Brazilian mint is commonly prescribed by traditional healers in South America for everything from headaches and stomach aches to fever and flu. It is prepared by boiling dried leaves to create a tea and tastes similar to the herb sage.

According to the University of Maryland Medical Center, other herbs and nutritional supplements believed to be effective in relieving pain include devil’s claw, peppermint, phenylalanine, rosemary, turmeric and willow bark.

I am a slightly-underweight, healthy 76-year-old woman with the exception of my heart—I have had multiple angioplasties and stents placed in my heart over the last few years. My problem is the nightly cramps I get in my buttocks, hands and arms which are excruciating. I have tried leg exercises and the vitamins and minerals that are said to help with the problem, but with no relief whatsoever. I can’t stand the thought of living with this terrible cramping pain for the rest of my life. Any suggestions you can give me would be greatly appreciated.

—Audie G.

Dear Audie,

My suggestion is that you speak with your doctor or other healthcare practitioner with the following points in mind:

• Consider what forms of minerals you’re taking. Do they come from an organic source and are they incorporated quickly into your body’s cells?
• Valerian root is a great muscle-relaxing herb and is even safe at higher doses than the directions on the container.
• Magnesium chloride and calcium-magnesium supplements have been clinically shown to relax muscles.
• Anyone with a history of heart disease should consider liver detoxification which can help relieve muscle cramping and improve the electrolyte function of the nerves or muscles.  
• And as a last resort, there are some prescription medications available to relax cramping muscles that will not interfere substantially with your heart health.

All the best!
Michael Cutler, M.D.