WEBVTT 00:00:00.000 --> 00:00:02.779 Prepare to have your health questions answered 00:00:02.779 --> 00:00:06.719 here on Safe, Effective, Natural Solutions with 00:00:06.719 --> 00:00:10.119 Dr. Todd Binkley, owner of Binkley Healing Center 00:00:10.119 --> 00:00:15.369 in downtown Ventura. Now, here's Dr. Todd. Good 00:00:15.369 --> 00:00:17.449 afternoon. I'm Dr. Todd Bankley, board -certified 00:00:17.449 --> 00:00:19.829 doctor of non -force chiropractic and practitioner 00:00:19.829 --> 00:00:23.129 of functional medicine. Today, I'm going to talk 00:00:23.129 --> 00:00:26.190 a little bit more about the benefits of exercise. 00:00:26.629 --> 00:00:29.210 Last week, I did an entire show on some of the 00:00:29.210 --> 00:00:32.850 lesser -known benefits of exercise. But before 00:00:32.850 --> 00:00:34.170 I get, I'm going to come back to that, we're 00:00:34.170 --> 00:00:35.689 also going to review a number of things that 00:00:35.689 --> 00:00:37.369 have come out in the medical press lately, like 00:00:37.369 --> 00:00:40.030 the connection between certain diets and your 00:00:40.030 --> 00:00:43.299 risk of colon cancer. how to reduce your risk 00:00:43.299 --> 00:00:46.240 of high blood pressure, and the connection between 00:00:46.240 --> 00:00:49.020 the gut microbiome and hormones throughout your 00:00:49.020 --> 00:00:52.060 body. And time permitting, maybe an update on 00:00:52.060 --> 00:00:54.420 the horrors of trying to get your, air quotes, 00:00:54.600 --> 00:00:57.859 health insurance company to pay for the health 00:00:57.859 --> 00:01:00.320 care you need and what you can do to get around 00:01:00.320 --> 00:01:03.000 that. So last week I did an entire episode on 00:01:03.000 --> 00:01:04.480 some of the lesser known benefits of exercise 00:01:04.480 --> 00:01:08.040 and I got far fewer messages and questions than 00:01:08.040 --> 00:01:11.379 I usually get, which didn't surprise me because 00:01:11.379 --> 00:01:13.719 one of the reasons I don't talk about exercise 00:01:13.719 --> 00:01:16.599 that much on this show is because I figure most 00:01:16.599 --> 00:01:19.739 people already know how important exercise is. 00:01:19.799 --> 00:01:22.620 We hear about it often enough, but I've changed 00:01:22.620 --> 00:01:25.069 my view on that. I think most people probably 00:01:25.069 --> 00:01:27.530 don't know, really know, how important exercise 00:01:27.530 --> 00:01:31.170 is and how to make exercise easier to get for 00:01:31.170 --> 00:01:33.549 whatever health conditions they're struggling 00:01:33.549 --> 00:01:36.629 with. People that you know, do you exercise regularly? 00:01:36.769 --> 00:01:39.510 Do the people you know exercise regularly? What 00:01:39.510 --> 00:01:42.590 stops you or people you love from getting the 00:01:42.590 --> 00:01:45.969 exercise maybe you already know you need? Well, 00:01:46.030 --> 00:01:47.810 I am a non -force chiropractor, and one of the 00:01:47.810 --> 00:01:49.510 most common reasons people can't get exercise 00:01:49.510 --> 00:01:52.870 is because of limited mobility and pain. And 00:01:52.870 --> 00:01:55.010 there are lots of ways, even if you've quote 00:01:55.010 --> 00:01:57.049 -unquote tried everything else, there are lots 00:01:57.049 --> 00:01:59.950 of ways to relieve tension in your body and re 00:01:59.950 --> 00:02:04.209 -educate your brain to eliminate patterns of 00:02:04.209 --> 00:02:06.439 tension. So that's a new thing. Most people have 00:02:06.439 --> 00:02:08.780 not heard of that. A lot of the musculoskeletal 00:02:08.780 --> 00:02:10.919 pain, when you have aches and pains throughout 00:02:10.919 --> 00:02:13.960 your body, a huge percentage of that comes from 00:02:13.960 --> 00:02:17.460 patterns of tension that build up. over time 00:02:17.460 --> 00:02:20.219 in your muscles and your joints. And you can 00:02:20.219 --> 00:02:23.199 disrupt that pattern very quickly with a traditional 00:02:23.199 --> 00:02:26.180 chiropractic adjustment. You can get a deep tissue 00:02:26.180 --> 00:02:29.180 massage to force that tension out of your muscles 00:02:29.180 --> 00:02:31.439 and your joints. And that feels amazing for a 00:02:31.439 --> 00:02:33.979 little while. In my experience, it often doesn't 00:02:33.979 --> 00:02:37.139 last as long as we might hope it would. And that 00:02:37.139 --> 00:02:38.939 is because the pattern of tension that builds 00:02:38.939 --> 00:02:41.300 up in your muscles that underlies much of the 00:02:41.300 --> 00:02:43.590 pain. the aches and pains that people suffer 00:02:43.590 --> 00:02:45.830 with that maybe come and go, but just never go 00:02:45.830 --> 00:02:48.870 away completely. These things are due to patterns 00:02:48.870 --> 00:02:51.449 of tension that build up from poor posture, stress, 00:02:51.789 --> 00:02:55.710 driving a lot, sitting in front of a computer 00:02:55.710 --> 00:02:58.610 all day, poor sleep posture. A whole host of 00:02:58.610 --> 00:03:00.849 things contribute to this pattern of tension 00:03:00.849 --> 00:03:03.949 that just builds up over and gets reinforced 00:03:03.949 --> 00:03:07.129 over and over, sustained periods of time, years, 00:03:07.409 --> 00:03:12.300 decades. And there's no flashing red light saying, 00:03:12.400 --> 00:03:14.639 oh, there's tension building up in your hip rotator 00:03:14.639 --> 00:03:17.400 muscles or your psoas muscle or the muscles in 00:03:17.400 --> 00:03:19.939 your neck and upper back. But when people come 00:03:19.939 --> 00:03:21.560 into the office with those complaints, that's 00:03:21.560 --> 00:03:25.270 what I so often find. And it's great to get a 00:03:25.270 --> 00:03:27.729 deep tissue massage or get a traditional chiropractic 00:03:27.729 --> 00:03:29.969 adjustment to get quick relief from things like 00:03:29.969 --> 00:03:33.110 that. But so often those things just don't last 00:03:33.110 --> 00:03:35.229 because they're not addressing the fundamental 00:03:35.229 --> 00:03:38.969 problem, which is that a pattern of tension has 00:03:38.969 --> 00:03:40.909 built up. What does that mean? It means your 00:03:40.909 --> 00:03:44.389 brain, normally if something is tense, if a muscle 00:03:44.389 --> 00:03:46.770 is tense in your neck, in your back, any part 00:03:46.770 --> 00:03:49.509 of your body, your brain is aware of that. and 00:03:49.509 --> 00:03:51.370 we'll do something, usually when you're sleeping, 00:03:51.490 --> 00:03:53.889 or if you have some stretching routines that 00:03:53.889 --> 00:03:57.030 you do, that helps. But normally, you build up 00:03:57.030 --> 00:03:58.569 tension in muscles when you're working, when 00:03:58.569 --> 00:04:00.629 you're doing things that require your muscles 00:04:00.629 --> 00:04:03.550 to work, and then you sleep, and you rest, and 00:04:03.550 --> 00:04:05.110 you get up the next morning, and that tension 00:04:05.110 --> 00:04:08.460 is gone. Well... Over time, especially as we 00:04:08.460 --> 00:04:10.080 get older, some of that tension from the day 00:04:10.080 --> 00:04:11.780 before is still there when you get up the next 00:04:11.780 --> 00:04:13.919 day. And some of it's still there when you get 00:04:13.919 --> 00:04:16.879 up the following year or the following decade. 00:04:17.060 --> 00:04:19.160 Some of that same tension is there. And that's 00:04:19.160 --> 00:04:21.120 because your body always wants to protect itself 00:04:21.120 --> 00:04:24.519 from any kind of perceived threat. And there 00:04:24.519 --> 00:04:26.939 are ways to help your brain realize that the 00:04:26.939 --> 00:04:29.420 perceived threat is gone. It is totally safe 00:04:29.420 --> 00:04:33.089 to relax and release the tension. those muscles. 00:04:33.170 --> 00:04:35.290 So I mentioned that because I suspect, I strongly 00:04:35.290 --> 00:04:38.790 suspect that most people know how important exercise 00:04:38.790 --> 00:04:41.730 is. Maybe not, they know it's important for cardiovascular 00:04:41.730 --> 00:04:44.250 health, maybe for mental health, which is what 00:04:44.250 --> 00:04:46.810 we talked about last week. But if you're not 00:04:46.810 --> 00:04:48.750 doing it, you know, there must be a reason. So 00:04:48.750 --> 00:04:51.350 fatigue, aches and pains, I think are top of 00:04:51.350 --> 00:04:53.490 the list. And there are ways that you're probably 00:04:53.490 --> 00:04:57.550 not familiar with that can help eliminate that 00:04:57.550 --> 00:04:59.980 fatigue. eliminate the aches and pains so that 00:04:59.980 --> 00:05:02.560 you and folks you love can do the exercise that 00:05:02.560 --> 00:05:04.379 maybe they already want to do, but just can't 00:05:04.379 --> 00:05:07.480 do because of fatigue and pain. So if you know 00:05:07.480 --> 00:05:08.920 folks like that, I'd love to be able to help 00:05:08.920 --> 00:05:12.639 them. So last week, it didn't surprise me that 00:05:12.639 --> 00:05:15.060 I didn't get as many questions about exercise, 00:05:15.379 --> 00:05:20.569 but I... It brings to mind the fact that I want 00:05:20.569 --> 00:05:23.089 to encourage you to please contact me with any 00:05:23.089 --> 00:05:26.069 questions you have, or if you have family members 00:05:26.069 --> 00:05:29.069 that you know have certain... questions that 00:05:29.069 --> 00:05:30.689 they're not getting answered by their regular 00:05:30.689 --> 00:05:32.870 doctor, please contact me. I always encourage 00:05:32.870 --> 00:05:35.250 you to contact me. Send me an email, drbinkley 00:05:35.250 --> 00:05:39.509 at binkleyhealingcenter .com. You can even text 00:05:39.509 --> 00:05:44.910 me, 805 -218 -3939 is my cell phone. You can 00:05:44.910 --> 00:05:47.290 text me anytime or email me anytime. You're never 00:05:47.290 --> 00:05:50.629 going to bother me because I only check my email 00:05:50.629 --> 00:05:52.189 a couple of times a day. So you're not going 00:05:52.189 --> 00:05:54.769 to get an instant response if you email me. And 00:05:54.769 --> 00:05:57.009 just know also that the ringer on my phone is 00:05:57.009 --> 00:05:59.439 always off. So if you want to speak to me on 00:05:59.439 --> 00:06:01.199 the phone, I'm happy to do that too. But the 00:06:01.199 --> 00:06:03.819 easiest way to do that is to text me and send 00:06:03.819 --> 00:06:06.120 a message saying, please call me. Happy to do 00:06:06.120 --> 00:06:08.240 it. But the ringer's always off on my phone because 00:06:08.240 --> 00:06:11.480 I get just far too many spam texts. But that 00:06:11.480 --> 00:06:13.180 also makes me available. You can leave a text 00:06:13.180 --> 00:06:15.459 anytime. You won't bother me. Just know if you 00:06:15.459 --> 00:06:17.379 want to talk on the phone, leave a message and 00:06:17.379 --> 00:06:20.120 I'll call you back. So I'd love to hear from 00:06:20.120 --> 00:06:22.199 you. What do you like about this show? What do 00:06:22.199 --> 00:06:23.600 you like most about this show? What would you 00:06:23.600 --> 00:06:26.920 like to hear more of? Is there a health topic 00:06:26.920 --> 00:06:30.139 or condition that you'd like to hear about, to 00:06:30.139 --> 00:06:32.600 know more about? If it's something you're interested 00:06:32.600 --> 00:06:35.379 in, many people, many other people are probably 00:06:35.379 --> 00:06:39.149 interested. as well. So email me, text me, and 00:06:39.149 --> 00:06:41.029 we'll talk about it on next week's show or privately. 00:06:41.110 --> 00:06:42.610 If you have a private question, I can just respond 00:06:42.610 --> 00:06:45.470 to you directly as well. So there's a great new 00:06:45.470 --> 00:06:47.790 article that came out in the medical press last 00:06:47.790 --> 00:06:52.069 week about how the 10 ,000 daily step goal is 00:06:52.069 --> 00:06:56.189 debunked by a huge study published in Lancet 00:06:56.189 --> 00:06:58.009 Public Health. It's a British medical journal. 00:06:58.290 --> 00:07:01.029 So if you've never heard about it, a lot of people 00:07:01.029 --> 00:07:05.060 have. The goal based on research since the 80s 00:07:05.060 --> 00:07:09.279 in Japan is to get 10 ,000 steps a day. People 00:07:09.279 --> 00:07:12.120 buy Fitbits, smartwatches, pedometers, other 00:07:12.120 --> 00:07:13.899 devices. You can track your steps every day. 00:07:14.220 --> 00:07:16.660 And the healthiest goal has always been to get 00:07:16.660 --> 00:07:19.980 10 ,000 steps. So this latest research was published 00:07:19.980 --> 00:07:22.980 in the British journal Lancet Public Health by 00:07:22.980 --> 00:07:26.259 Dr. Melody Dean, PhD, Master of Public Health, 00:07:26.420 --> 00:07:28.259 the University of Sydney, and her colleagues 00:07:28.259 --> 00:07:32.560 on sample sizes for each outcome range from 61 00:07:32.560 --> 00:07:36.279 ,000 to 100 ,000. 161 ,000 for type 2 diabetes 00:07:36.279 --> 00:07:40.759 and all -cause mortality. And her main point 00:07:40.759 --> 00:07:42.639 is, we've always heard it was 10 ,000 steps a 00:07:42.639 --> 00:07:46.360 day on official target for decades. And her research 00:07:46.360 --> 00:07:48.819 has shown, their research has shown that 5 ,000 00:07:48.819 --> 00:07:51.920 to 7 ,000 steps may be enough to dramatically 00:07:51.920 --> 00:07:57.420 improve your health. So historically, the difference 00:07:57.420 --> 00:08:01.819 between 10 ,000 steps And 7 ,000 steps did show 00:08:01.819 --> 00:08:04.439 substantially lower risks for all -cause mortality, 00:08:04.819 --> 00:08:07.560 cardiovascular disease, cancer mortality, dementia, 00:08:07.879 --> 00:08:11.339 and depression. But the difference in all of 00:08:11.339 --> 00:08:14.180 those things between getting 7 ,000 steps a day 00:08:14.180 --> 00:08:18.480 and 10 ,000 steps a day was very small. And for 00:08:18.480 --> 00:08:20.399 many of them, there was no statistical difference 00:08:20.399 --> 00:08:24.379 at all between 7 ,000 and 10 ,000 steps. So they 00:08:24.379 --> 00:08:27.139 performed a systematic review, pooling 57 studies 00:08:27.139 --> 00:08:30.959 on daily steps and health outcomes. They used 00:08:30.959 --> 00:08:35.100 31 studies. Sample sizes ranged from 61 ,000 00:08:35.100 --> 00:08:39.539 to 161 ,000 for various conditions. And compared 00:08:39.539 --> 00:08:42.700 with only 2 ,000 steps a day. First of all, it's 00:08:42.700 --> 00:08:44.539 important to know there's other research that 00:08:44.539 --> 00:08:47.360 shows that the average American gets about 5 00:08:47.360 --> 00:08:50.299 ,000 steps a day. If you're not just getting 00:08:50.299 --> 00:08:53.090 out of bed. getting in your car, sitting at a 00:08:53.090 --> 00:08:54.830 desk all day, and then reversing the process 00:08:54.830 --> 00:08:56.429 when you get home. If you're up and about doing 00:08:56.429 --> 00:08:59.090 any normal, what most people consider normal 00:08:59.090 --> 00:09:01.509 daily activities, a lot of Americans get about 00:09:01.509 --> 00:09:05.190 5 ,000 steps a day, and that's about two and 00:09:05.190 --> 00:09:07.610 a half miles of walking. 10 ,000 steps is about 00:09:07.610 --> 00:09:10.009 five miles. So 5 ,000 steps is about two and 00:09:10.009 --> 00:09:13.470 a half miles of walking, and every step counts. 00:09:14.460 --> 00:09:17.059 pretty much everyone is getting more than 2 ,000 00:09:17.059 --> 00:09:19.860 steps. So this is what her data showed. Compared 00:09:19.860 --> 00:09:23.500 with 2 ,000 steps a day, walking 7 ,000 steps 00:09:23.500 --> 00:09:26.100 a day, not 10 ,000, but 7 ,000 steps a day compared 00:09:26.100 --> 00:09:30.320 to only 2 ,000, was associated with a 47 % lower 00:09:30.320 --> 00:09:33.980 risk of all causes of death, 25 % lower risk 00:09:33.980 --> 00:09:38.440 of cardiovascular disease, 47 % lower risk of 00:09:38.440 --> 00:09:40.860 cardiovascular disease mortality, dying from 00:09:40.860 --> 00:09:45.049 a heart attack or a stroke. 37 % lower risk of 00:09:45.049 --> 00:09:48.429 cancer mortality. 14 % lower risk of type 2 diabetes. 00:09:48.750 --> 00:09:53.250 38 % lower risk of dementia. Very important to 00:09:53.250 --> 00:09:54.850 keep your brain healthy, to exercise, to keep 00:09:54.850 --> 00:09:58.350 the blood flowing to your brain. 22 % lower risk 00:09:58.350 --> 00:10:02.169 of depressive symptoms. And 28 % lower risk of 00:10:02.169 --> 00:10:04.799 falls. Well, this is really exciting news because 00:10:04.799 --> 00:10:06.759 a lot of people think, oh my God, 10 ,000 steps. 00:10:06.919 --> 00:10:09.179 I tried it. Get a pedometer. You get a smartwatch. 00:10:09.240 --> 00:10:11.399 You get a Fitbit. Check your steps and you're 00:10:11.399 --> 00:10:13.659 not anywhere near 10 ,000 steps. Some people 00:10:13.659 --> 00:10:16.340 think, well, why bother then? I have to get the 00:10:16.340 --> 00:10:19.360 10 ,000 steps or I'll just do my normal daily 00:10:19.360 --> 00:10:21.500 routine. Well, every step counts. That's the 00:10:21.500 --> 00:10:23.899 takeaway, most important thing to remember to 00:10:23.899 --> 00:10:25.440 know about this if you don't know it already. 00:10:26.159 --> 00:10:28.039 Every step counts. So if you increase it even 00:10:28.039 --> 00:10:31.759 slightly, it's worth doing. And especially if 00:10:31.759 --> 00:10:34.419 you can target a goal of 7 ,000 steps a day, 00:10:34.500 --> 00:10:36.980 which is for many people going to be much easier 00:10:36.980 --> 00:10:40.580 to achieve. Just achieving 7 ,000 steps a day 00:10:40.580 --> 00:10:44.019 dramatically improves so many health outcomes 00:10:44.019 --> 00:10:46.679 from all causes of death, cardiovascular disease, 00:10:46.879 --> 00:10:50.559 cancer, cancer mortality, type 2 diabetes, dementia 00:10:50.559 --> 00:10:54.500 is a big one, and lower risk of depression and 00:10:54.500 --> 00:10:57.059 falling. I'm Dr. Todd Binkley. You're listening 00:10:57.059 --> 00:10:59.500 to Safe, Effective, Natural Solutions to Almost 00:10:59.500 --> 00:11:01.820 Any Health Challenge. Here's an exciting study 00:11:01.820 --> 00:11:06.440 demonstrating the benefits of exercise for reducing 00:11:06.440 --> 00:11:09.600 your risk and improving survival outcomes for 00:11:09.600 --> 00:11:13.539 colon cancer. It's a challenge study. published 00:11:13.539 --> 00:11:17.419 in the American Society of Clinical Oncology, 00:11:17.480 --> 00:11:20.580 and then simultaneously in the New England Journal 00:11:20.580 --> 00:11:23.059 of Medicine. The authors of this study were very 00:11:23.059 --> 00:11:24.960 excited about it, and I think for good reason, 00:11:25.000 --> 00:11:28.779 because a modest structured exercise program 00:11:28.779 --> 00:11:32.759 improved survival outcomes in patients who had 00:11:32.759 --> 00:11:35.789 gone through chemotherapy for colon cancer. It 00:11:35.789 --> 00:11:38.570 was conducted at 55 sites, predominantly in Canada 00:11:38.570 --> 00:11:41.889 and Australia, 889 patients who had undergone 00:11:41.889 --> 00:11:45.789 surgical removal of stage 3 or high -risk stage 00:11:45.789 --> 00:11:49.370 2 colon cancer, and all these patients had completed 00:11:49.370 --> 00:11:52.610 chemotherapy within the past two to six months. 00:11:52.889 --> 00:11:56.870 So the phase 3 trial showed a 28 % reduced risk 00:11:56.870 --> 00:12:00.409 of disease recurrence or death. These findings 00:12:00.409 --> 00:12:02.470 were reported by Dr. Christopher Booth, Queen's 00:12:02.470 --> 00:12:05.649 University in Kingston, Ontario. And five -year 00:12:05.649 --> 00:12:08.450 survival rate is a common metric for cancer studies. 00:12:08.610 --> 00:12:10.970 But beyond that, the study's results showed a 00:12:10.970 --> 00:12:13.830 substantial overall survival benefit with the 00:12:13.830 --> 00:12:17.090 exercise group as well, with an eight -year overall 00:12:17.090 --> 00:12:22.230 survival of 90 .3 % in the exercise group. So 00:12:22.230 --> 00:12:25.289 Dr. Booth summarized these findings during a 00:12:25.289 --> 00:12:27.110 briefing at the American Society of Clinical 00:12:27.110 --> 00:12:29.570 Oncology as follows. The CHALLENGE trial sets 00:12:29.570 --> 00:12:32.139 a new standard of care for colon cancer. It's 00:12:32.139 --> 00:12:34.440 a program of structured exercise after surgery 00:12:34.440 --> 00:12:37.759 and adjuvant chemotherapy, which meaningfully 00:12:37.759 --> 00:12:41.000 improves fitness, disease -free survival, and 00:12:41.000 --> 00:12:44.480 overall survival. Well, this is huge because 00:12:44.480 --> 00:12:48.340 it's basically a first -in -class anti -cancer 00:12:48.340 --> 00:12:51.620 effect for a new form. of cancer therapy, the 00:12:51.620 --> 00:12:54.480 benefit of which is so substantial that it's 00:12:54.480 --> 00:12:57.379 comparable and in some cases exceeds the magnitude 00:12:57.379 --> 00:13:00.980 of benefit from standard medical therapies in 00:13:00.980 --> 00:13:03.659 oncology. Well, this is an oncologist talking 00:13:03.659 --> 00:13:06.539 to a group of other oncologists at an annual 00:13:06.539 --> 00:13:10.019 meeting saying that exercise is as good as and 00:13:10.019 --> 00:13:13.600 even better than standard medical therapies in 00:13:13.600 --> 00:13:16.080 oncology, which are chemotherapy, radiation, 00:13:16.379 --> 00:13:19.629 and surgery. So that's profound. Pamela Koons, 00:13:19.629 --> 00:13:21.789 Dr. Pamela Koons of Yale School of Medicine. 00:13:22.460 --> 00:13:25.580 in New Haven at this conference was quoted as 00:13:25.580 --> 00:13:27.960 saying, this is the first randomized phase three 00:13:27.960 --> 00:13:31.379 trial in pages with high risk colon cancer to 00:13:31.379 --> 00:13:33.639 demonstrate that post -treatment exercise is 00:13:33.639 --> 00:13:36.059 actually doable, that patients were able to do 00:13:36.059 --> 00:13:38.840 this where so many cancer patients can't, but 00:13:38.840 --> 00:13:41.259 for various reasons, it's not only doable, but 00:13:41.259 --> 00:13:43.559 achievable and effective in improving disease 00:13:43.559 --> 00:13:47.799 -free survival. So that's exciting. And it's 00:13:47.799 --> 00:13:49.700 important to point out now that she's mentioning 00:13:49.700 --> 00:13:52.460 that, that why is it so difficult? Well, if you're 00:13:52.460 --> 00:13:54.659 going through chemotherapy and radiation, you're 00:13:54.659 --> 00:13:57.340 miserable. In addition to nausea and all the 00:13:57.340 --> 00:14:00.759 other side effects, fatigue is just huge. A lot 00:14:00.759 --> 00:14:03.580 of people are too fatigued to exercise when they're 00:14:03.580 --> 00:14:06.700 not undergoing chemotherapy and radiation and 00:14:06.700 --> 00:14:08.639 recovering from surgery, going through any kind 00:14:08.639 --> 00:14:11.860 of cancer treatment. So the fact that they demonstrated 00:14:11.860 --> 00:14:13.700 that this could work in people with advanced 00:14:13.700 --> 00:14:17.720 cancer undergoing standard cancer therapies is 00:14:17.720 --> 00:14:20.919 really exciting. And for those who are fatigued, 00:14:20.970 --> 00:14:25.049 and overwhelmed and finding it very difficult 00:14:25.049 --> 00:14:28.389 to do any form of exercise, please have them 00:14:28.389 --> 00:14:30.830 contact me because there are ways to get your 00:14:30.830 --> 00:14:35.049 body to a point where you can move your body 00:14:35.049 --> 00:14:36.929 enough to make a substantial difference. And 00:14:36.929 --> 00:14:40.190 far too many people don't know how to do that. 00:14:40.559 --> 00:14:42.299 They know it's important, but they haven't figured 00:14:42.299 --> 00:14:44.659 out a way that works for them. Everybody's different. 00:14:44.860 --> 00:14:46.820 People need a little support for something like 00:14:46.820 --> 00:14:49.899 this. There are ways that you probably use someone 00:14:49.899 --> 00:14:52.320 you love, somebody out there who could benefit 00:14:52.320 --> 00:14:53.899 from moving their body a little bit more and 00:14:53.899 --> 00:14:55.700 just hasn't figured out a way to make it easy, 00:14:55.759 --> 00:14:59.139 make it not such a Herculean effort to get out 00:14:59.139 --> 00:15:02.850 and move. I had a man in his 70s come in a few 00:15:02.850 --> 00:15:05.730 weeks ago that was struggling, starting to get 00:15:05.730 --> 00:15:08.389 some earlier signs of Parkinson's, having difficulty 00:15:08.389 --> 00:15:11.750 standing up from a seated position and walking. 00:15:12.509 --> 00:15:14.429 But he did. He went to a neurologist and did 00:15:14.429 --> 00:15:17.009 a full workup, and he does not have Parkinson's. 00:15:17.269 --> 00:15:19.389 He does have a lot of stiff muscles throughout 00:15:19.389 --> 00:15:22.909 his body and some weaknesses. So I showed him 00:15:22.909 --> 00:15:25.269 how to do some simple stretches that are easy 00:15:25.269 --> 00:15:28.539 for anyone to do. to loosen up and eliminate 00:15:28.539 --> 00:15:30.480 some of that tension in the muscles that prevents 00:15:30.480 --> 00:15:32.240 you a lot of times you feel like a muscle just 00:15:32.240 --> 00:15:35.419 gets stuck just you're stopped and that's often 00:15:35.419 --> 00:15:38.000 because of stiffness that you're not even aware 00:15:38.000 --> 00:15:41.120 of But your body becomes aware of it when suddenly 00:15:41.120 --> 00:15:44.639 it's just finally the final straw is muscles 00:15:44.639 --> 00:15:47.379 are so tight that if you do a specific motion, 00:15:47.539 --> 00:15:49.480 it triggers a dramatic response. So dramatic 00:15:49.480 --> 00:15:51.899 that your body thinks you're about to tear some 00:15:51.899 --> 00:15:54.299 tissue. You're about to injure yourself and it 00:15:54.299 --> 00:15:56.899 just stops you. So there are ways to identify 00:15:56.899 --> 00:15:58.799 those problems. Do some simple stretches. That's 00:15:58.799 --> 00:16:00.080 what I did with this man. So I showed him how 00:16:00.080 --> 00:16:02.480 to do some stretches for his hamstrings and his 00:16:02.480 --> 00:16:05.279 calf muscles. And I did some stretches on the 00:16:05.279 --> 00:16:07.379 table with his hip rotator muscles. Very common 00:16:07.379 --> 00:16:10.509 problem. commonly overlooked problem. And then 00:16:10.509 --> 00:16:13.049 I showed him how to do some simple squatting 00:16:13.049 --> 00:16:16.129 exercises by holding onto a bar. If you imagine 00:16:16.129 --> 00:16:20.190 holding onto a ballet bar or a stair rail, people 00:16:20.190 --> 00:16:22.090 that don't have a bar like that in their house, 00:16:22.149 --> 00:16:24.370 which is most people, I encourage, I just recommend 00:16:24.370 --> 00:16:26.690 that they hold onto the edge of their kitchen 00:16:26.690 --> 00:16:30.129 sink. and do some very simple squatting exercises, 00:16:30.190 --> 00:16:33.389 not bending the knees beyond 90 degrees, and 00:16:33.389 --> 00:16:37.470 most importantly, going down slowly, and even 00:16:37.470 --> 00:16:40.590 more importantly, coming up very slowly. So just 00:16:40.590 --> 00:16:42.649 with your own body weight for somebody who's 00:16:42.649 --> 00:16:44.750 a little bit older and having weak muscles in 00:16:44.750 --> 00:16:48.210 their legs, doing simple squats, squatting down 00:16:48.210 --> 00:16:51.149 very slowly, and even more importantly, coming 00:16:51.149 --> 00:16:54.370 back up very slowly is a gentle, effective way. 00:16:55.039 --> 00:16:56.960 to increase strength, and it's flooding your 00:16:56.960 --> 00:16:58.879 brain with feedback from those muscles and from 00:16:58.879 --> 00:17:01.480 those nerves that control those muscles, which 00:17:01.480 --> 00:17:04.059 will indirectly reduce your risk of falling, 00:17:04.140 --> 00:17:06.660 have a better balance, and reduce the risk of 00:17:06.660 --> 00:17:09.259 falls. In other news, here's a catchy headline. 00:17:09.480 --> 00:17:12.740 This diet pattern is linked with worse survival 00:17:12.740 --> 00:17:16.160 in colon cancer. So this is published in JAMA 00:17:16.160 --> 00:17:19.160 Oncology. Greater intake of pro -inflammatory 00:17:19.160 --> 00:17:22.480 foods was associated with worse overall survival 00:17:22.480 --> 00:17:26.170 in patients with stage 3 colon cancer. So the 00:17:26.170 --> 00:17:29.589 way they measured this is there's an EDIP score, 00:17:29.750 --> 00:17:32.869 empirical dietary inflammation pattern score. 00:17:33.109 --> 00:17:35.450 Say that three times fast. Basically, it's just 00:17:35.450 --> 00:17:38.049 a questionnaire to study what people are eating 00:17:38.049 --> 00:17:42.410 and specifically a list, a short list of 18 specific 00:17:42.410 --> 00:17:46.210 food groups, which correlate with increased plasma 00:17:46.210 --> 00:17:50.670 levels of C -reactive protein. IL -6 and TNF 00:17:50.670 --> 00:17:53.849 -alpha, which are all blood tests that measure 00:17:53.849 --> 00:17:56.450 systemic inflammation in your body. So certain 00:17:56.450 --> 00:18:00.029 foods have caused inflammation in your body in 00:18:00.029 --> 00:18:02.299 ways that can actually be measured. on blood 00:18:02.299 --> 00:18:06.359 tests with tests like CRP, IL -6, and TNF -alpha. 00:18:06.440 --> 00:18:08.480 These are measures for systemic inflammation 00:18:08.480 --> 00:18:11.240 throughout your body. IL -6 and TNF -alpha are 00:18:11.240 --> 00:18:13.960 cytokines. If you ever heard about the cytokine 00:18:13.960 --> 00:18:16.420 storm that happened during COVID when people 00:18:16.420 --> 00:18:20.279 got overwhelmed with cytokine production, chronic 00:18:20.279 --> 00:18:22.460 inflammation that was a common cause of death 00:18:22.460 --> 00:18:25.779 in COVID. So anyway, this was validated in several 00:18:25.779 --> 00:18:28.480 large cohorts. Pro -inflammatory foods include 00:18:28.480 --> 00:18:34.259 red and processed meats. refined grains and anti 00:18:34.259 --> 00:18:36.640 -inflammatory foods to do the opposite have the 00:18:36.640 --> 00:18:39.220 opposite effect include leafy greens dark yellow 00:18:39.220 --> 00:18:41.440 vegetables such as carrots and sweet potatoes 00:18:41.440 --> 00:18:44.480 they also measured coffee tea and wine which 00:18:44.480 --> 00:18:48.279 actually had anti -inflammatory benefits so these 00:18:48.279 --> 00:18:50.819 findings build upon a number of other studies 00:18:50.819 --> 00:18:55.210 linking inflammation and colon cancer And these 00:18:55.210 --> 00:18:58.170 two cohort studies showed that diets high in 00:18:58.170 --> 00:19:00.569 pro -inflammatory foods conferred a much greater 00:19:00.569 --> 00:19:03.930 risk of developing colorectal cancer. The takeaway 00:19:03.930 --> 00:19:07.190 is avoid processed meats like ham and salami 00:19:07.190 --> 00:19:09.809 and other processed meats that you buy in the 00:19:09.809 --> 00:19:11.990 deli section of the supermarket, especially if 00:19:11.990 --> 00:19:13.789 they have nitrates in them. If you love those 00:19:13.789 --> 00:19:17.029 foods, as I do, I love ham. I love certain salamis. 00:19:17.029 --> 00:19:19.230 I eat it in small amounts. And you can get them 00:19:19.230 --> 00:19:22.069 without nitrates. Trader Joe's, some health food 00:19:22.069 --> 00:19:24.890 stores have products, and if it's what you're 00:19:24.890 --> 00:19:26.789 looking for, they will prominently advertise 00:19:26.789 --> 00:19:31.109 that on the label, no added nitrates or nitrites. 00:19:31.190 --> 00:19:34.380 These are one of the main... preservative chemicals 00:19:34.380 --> 00:19:36.579 added to these processed meats that are hugely 00:19:36.579 --> 00:19:40.119 a part of why they confer an increased risk. 00:19:40.799 --> 00:19:43.579 of colon cancer. And also eat more greens. Eat 00:19:43.579 --> 00:19:45.819 a big salad every day. My favorite recommendation 00:19:45.819 --> 00:19:48.519 is a lot of people don't eat enough for lunch. 00:19:48.579 --> 00:19:50.920 A lot of people skip lunch if they're working 00:19:50.920 --> 00:19:53.400 in a nine to five job and eat their biggest meal 00:19:53.400 --> 00:19:56.839 at night. Dinner is the largest meal for most 00:19:56.839 --> 00:19:58.900 people. It's just part of our culture, but we 00:19:58.900 --> 00:20:00.779 don't need a lot of food to sleep. It's much 00:20:00.779 --> 00:20:03.000 better to eat your biggest meal in the middle 00:20:03.000 --> 00:20:06.220 of the day at lunch and an easy way to get. And 00:20:06.220 --> 00:20:08.200 some people say, well, I like to eat salads, 00:20:08.319 --> 00:20:10.079 but you also have to have something with that. 00:20:10.089 --> 00:20:12.369 Well, you can make a salad that is filling. Here's 00:20:12.369 --> 00:20:15.529 how you do it. Make a salad for four people with 00:20:15.529 --> 00:20:19.009 some good protein in it. Chicken, fish, nuts, 00:20:19.289 --> 00:20:21.569 seeds, whatever kind of protein you like. Make 00:20:21.569 --> 00:20:24.660 a salad for four people. and then eat the whole 00:20:24.660 --> 00:20:26.619 thing yourself. So that's what a lot of people 00:20:26.619 --> 00:20:29.420 don't do. They like salads maybe, but they just 00:20:29.420 --> 00:20:31.220 think of it as a side dish. They don't eat enough. 00:20:31.359 --> 00:20:33.460 They don't eat a big enough salad. So eat a huge 00:20:33.460 --> 00:20:35.779 salad. And if you don't know how to make, if 00:20:35.779 --> 00:20:38.140 that sounds disgusting or unpalatable to you, 00:20:38.460 --> 00:20:41.160 email me and I will send you some recipes for 00:20:41.160 --> 00:20:44.240 my favorite salads. It's not that difficult to 00:20:44.240 --> 00:20:46.880 make. Really, really delicious salads. Better 00:20:46.880 --> 00:20:49.200 than you can get or at least as good as you can 00:20:49.200 --> 00:20:52.099 get in some high -end restaurants that might 00:20:52.099 --> 00:20:54.599 be more healthy for you and still delicious with 00:20:54.599 --> 00:20:57.980 a few simple tips. One of the most important 00:20:57.980 --> 00:21:01.759 of which is don't put salad dressing from a bottle 00:21:01.759 --> 00:21:04.319 or a jar and pour it on top of a bunch of dry 00:21:04.319 --> 00:21:07.680 leaves. First step in a great salad, in my humble 00:21:07.680 --> 00:21:10.039 opinion, is to get a big bowl, like one of these 00:21:10.039 --> 00:21:12.680 big stainless steel bowls like you see in restaurants. 00:21:13.039 --> 00:21:15.380 Put your greens in there, your spinach, your 00:21:15.380 --> 00:21:17.220 mixed greens, whatever kind of greens you're 00:21:17.220 --> 00:21:18.660 going to kale, whatever kind of greens you're 00:21:18.660 --> 00:21:21.240 going to use as the base of your salad. And first, 00:21:21.480 --> 00:21:24.329 put a little... a little salt and pepper and 00:21:24.329 --> 00:21:28.109 some olive oil and either lemon juice or balsamic 00:21:28.109 --> 00:21:31.009 vinegar and then toss all of that first so you 00:21:31.009 --> 00:21:34.329 evenly coat all of the greens with a nice layer 00:21:34.329 --> 00:21:37.829 of salt and pepper and acid and delicious healthy 00:21:37.829 --> 00:21:41.190 olive oil and then whatever else you're gonna 00:21:41.559 --> 00:21:43.720 put in the salad, put that on top and then don't 00:21:43.720 --> 00:21:45.539 toss it because all that stuff will end up on 00:21:45.539 --> 00:21:47.380 the bottom of the salad. The most important thing 00:21:47.380 --> 00:21:51.140 is jar salad dressings, bottled salad dressings 00:21:51.140 --> 00:21:54.059 are usually not very good for you at all. And 00:21:54.059 --> 00:21:57.240 they're just not as tasty as making a good vinaigrette, 00:21:57.299 --> 00:21:59.140 tossing your greens in that first and then putting 00:21:59.140 --> 00:22:00.759 everything else on top and then maybe adding 00:22:00.759 --> 00:22:03.779 a little extra vinaigrette on top of that. It 00:22:03.779 --> 00:22:06.240 can also be nice if you like tomatoes on your 00:22:06.240 --> 00:22:08.039 salad. One of my favorite things is to chop up 00:22:08.039 --> 00:22:11.029 a couple of tomatoes, put them in a bowl, With 00:22:11.029 --> 00:22:14.089 some Kalamata olives and some fresh chopped garlic 00:22:14.089 --> 00:22:17.289 and some fresh chopped shallots. a little salt 00:22:17.289 --> 00:22:19.670 and pepper, a little herb de Provence, and the 00:22:19.670 --> 00:22:21.549 same vinaigrette, olive oil and some balsamic 00:22:21.549 --> 00:22:25.529 vinegar. Sometimes I'll chop a whole avocado 00:22:25.529 --> 00:22:28.109 into that and then toss that in a little bowl 00:22:28.109 --> 00:22:30.890 and then add that to the top of the salad later. 00:22:31.230 --> 00:22:33.609 And then if you're not a vegan or a vegetarian, 00:22:33.950 --> 00:22:36.269 you want to put some animal protein on it, chicken 00:22:36.269 --> 00:22:41.529 or salmon. If you don't have time to broil a 00:22:41.529 --> 00:22:43.950 piece of salmon, that's a delicious thing to 00:22:43.950 --> 00:22:46.329 add to any salad. Anything, for example, Anything 00:22:46.329 --> 00:22:48.289 you think of that you would normally have on 00:22:48.289 --> 00:22:52.250 a sandwich, you can put on a salad. You can put 00:22:52.250 --> 00:22:53.970 any type of meat that you would normally eat 00:22:53.970 --> 00:22:56.369 as a sandwich on a bed of mixed greens with a 00:22:56.369 --> 00:22:59.460 vinaigrette and have that. As a salad, for example, 00:22:59.680 --> 00:23:02.119 I like to make lemon chicken. I'll take some 00:23:02.119 --> 00:23:05.180 leftover breast of chicken from a roasted chicken, 00:23:05.359 --> 00:23:08.099 chop it up in little chunks and put it in a bowl 00:23:08.099 --> 00:23:11.759 and squeeze the better part of a whole lemon 00:23:11.759 --> 00:23:14.599 on it. Soak it in fresh squeezed lemon juice, 00:23:14.740 --> 00:23:17.380 salt and pepper, a little herb de Provence. I 00:23:17.380 --> 00:23:19.839 just did this yesterday with a delicious jalapeno 00:23:19.839 --> 00:23:23.920 olive oil and it was to die for. And then, you 00:23:23.920 --> 00:23:25.619 know, you stir that up a little bit, let it soak 00:23:25.619 --> 00:23:27.960 for a little bit before you eat it. make lemon 00:23:27.960 --> 00:23:30.519 chicken. Sometimes I'll also take some chicken 00:23:30.519 --> 00:23:33.720 breast, chunked chicken breast and add a little 00:23:33.720 --> 00:23:37.599 bit of oil and lemon and a fair amount of Dijon 00:23:37.599 --> 00:23:39.890 mustard. Dijon mustard, you can get a couple 00:23:39.890 --> 00:23:42.990 of different kinds, the yellow creamy kind. I 00:23:42.990 --> 00:23:45.089 buy these at Trader Joe's, and they have a chunky 00:23:45.089 --> 00:23:47.650 kind with just the whole seeds in it for even 00:23:47.650 --> 00:23:50.009 better flavor. So the couple of different types 00:23:50.009 --> 00:23:53.910 of Dijon mustard and cranberries. So oil, a little 00:23:53.910 --> 00:23:55.710 bit of lemon, Dijon mustard, and cranberries 00:23:55.710 --> 00:23:58.269 to chunk chicken is a nice, delicious protein 00:23:58.269 --> 00:24:00.660 to add to the center of your salad. We're about 00:24:00.660 --> 00:24:02.680 to run out of time here. Do you have a favorite 00:24:02.680 --> 00:24:04.759 healthy, delicious salad that you wouldn't mind 00:24:04.759 --> 00:24:07.420 sharing with listeners to this show? Please send 00:24:07.420 --> 00:24:09.880 it to me and I'll take a look at it. I'd love 00:24:09.880 --> 00:24:12.400 to know your favorite salad and what you like 00:24:12.400 --> 00:24:14.440 about it and any other questions you have regarding 00:24:14.440 --> 00:24:17.279 any health topic. Please email me or text me. 00:24:17.339 --> 00:24:19.819 As always, thank you for listening. See if you 00:24:19.819 --> 00:24:21.799 can find a way to get out and move your body 00:24:21.799 --> 00:24:24.299 and make this week healthier than last week. 00:24:24.339 --> 00:24:26.609 Have a great weekend. You've been listening to 00:24:26.609 --> 00:24:30.190 Safe, Effective Natural Solutions with Dr. Todd 00:24:30.190 --> 00:24:32.630 Binkley. If you have a health question you want 00:24:32.630 --> 00:24:35.309 discussed on the show, email your health questions 00:24:35.309 --> 00:24:40.170 to drbinkley at binkleyhealingcenter .com. Take 00:24:40.170 --> 00:24:42.890 advantage of this opportunity to ask questions 00:24:42.890 --> 00:24:45.509 for yourself and for your loved ones because 00:24:45.509 --> 00:24:49.549 our health matters. Join him next Friday at 2 00:24:49.549 --> 00:24:53.569 p .m. for Safe, Effective Natural Solutions here 00:24:53.569 --> 00:24:56.130 on 98 .3 FM, The Word.