Fats continue to receive negative notoriety by the media and many of us continue to remain confused on the subject of dietary fat.  Not all fats are created equal and we do need dietary fat for energy storage, absorption of fat soluble vitamins, healthy cell membranes, insulation and the protection of our nervous system.

Let’s examine the healthy dietary fats first. 

Unsaturated Fats

A healthy diet will include unsaturated fats.  Unsaturated fats are obtained from vegetable oils.  Proper extraction and storage of vegetable oils is integral to preventing the oils from becoming rancid and suffering molecular damage thereby making them unhealthy.  Unsaturated fats may be mono or polyunsaturated.  These fats are best not heated or heated only slightly.

• Monounsaturated Fats:  Although these fats are found in most foods you will find them mainly in nut and vegetable oils such as olive, peanut, canola and almond. 
• Polyunsaturated Fats: You should never heat these fats.  The two types of polyunsaturated fats that are essential for your health are known as omega 3 and omega 6.  These fats are referred to as  “essential” because the body needs them but cannot manufacture them by itself.   You will find Omega 3s abundant in flaxseed and some fish oils.  You will find omega 6 fatty acids in vegetable oils.
• Essential Fatty Acids – also known as EFAs:  Omega 3 polyunsaturated fatty acid (alpha-linolenic acid) and omega 6 polyunsaturated fatty acid (linoleic acid) are the two main fats that are  classified as essential.  Our body makes hormone-like prostaglandins (also called “super hormones”) from EFAs.  The EFAs are extremely important for your good health.  It is important to your body to balance the omega 6 and the omega 3 as too much of one will cause a deficiency in the other.  In general you can consider good food sources of the essential fats to be flaxseeds, hempseeds, almonds, walnuts, avocados, pumpkin seeds, green leafy vegetables, tofu, soybeans, eggs and cold water fish.  

Let’s examine dietary fats that are best limited to eating in moderation.

Saturated Fats

Aminal sources such as meat (red meat, pork), eggs, dairy products (dairy fat, butter, cheese) and plant sources such as tropical oils (coconut, palm, palm kernel and cocoa butter) provide us with saturated fat.   It is better if we eat these in moderation. Optimal health does not necessarily mean including saturated fats in your diet.

Now let’s examine the dietary fats that we must avoid.

Hydrogenated fats and Trans Fatty Acids

During the process of hydrogenation, liquid vegetable oils turn into solid fats.  This process is extremely damaging to oils and thereby poses the most dangerous health risk to your body.  A structural change in the fat results when an oil is hydrogenated.  A trans fatty acid is created when the naturally occurring “cis” structure of the fat is converted to a “trans” structure.  It has recently been proven that heart disease, cancer and pre-mature aging are some of the major health risks associated with trans fatty acids.

Examples of hydrogenated fats are vegetable margarine and shortening.  Typically, you will find hydrogenated fats in commercially prepared baked goods, candies, ice cream, peanut butter, snack foods, boxed cereals and chocolate.

Read labels to avoid hydrogenated fats and avoid fried and processed foods.

Shoulder pain relief

Introduction

The accomplishment of many different movements and activities is the result of the complexity of the shoulder joint. Anatomically, the shoulder involves three different bones – the scapula, the clavicle, and the humerus – many fastening ligaments, and approximately 20 different muscles. The principal articulation, the glenohumeral joint, is attached by ligaments and a group of muscles (and their tendon attachments) known as the rotator cuff. Shoulder pain and disability are commonly caused by problems with the rotator cuff. Sports injuries, mechanical dysfunctions from muscle imbalances, or wear and tear of the tissues around the joint are often the causes of shoulder problems. Arthritic changes do happen in the shoulder joint, however not as commonly as in the weight-bearing joints of the spine, hips and knees.

Anatomy

The nerves in the cervical spine region energize all of the muscles of the shoulder, elbow, arm and hand and can often pinpoint the root of the shoulder problem. Tight or weak shoulder muscles, produced by aggravated nerves can create dysfunction in the normal mechanics of the joint, especially in the rotator cuff. A similar problem can occur if one overburdens the shoulder in sports such as tennis and golf, or in other repetitive activities that cause the muscles of the joint to become overly tight or strained. Individuals are at risk of developing imbalance and shoulder problems if they sit too much in a slouched position, or with their shoulders held forward.

Rotator Cuff Syndrome

Pain and limited motion will continue to occur until the imbalances and irritation are correctedchanged. The severity can vary from a slight “catching” or pain to an almost total inability to use the shoulder. Individuals of all ages are afflicted by this painful problem known as Shoulder Impingement or Rotator Cuff Syndrome.

Frozen Shoulder

Another common condition is ” frozen shoulder. “This often debilitating condition happens when the ligaments and tendons of the glenohumeral joint become so inflamed that adhesions form making the joint almost stuck together. This results in intense pain, as well as limitation of shoulder mobility that makes even dressing oneself difficult! Attention from a professional, such as your Tampa chiropractor is very important because if left alone, frozen shoulder could take several years to heal if it heals at all. There are many other disorders of the shoulder although those mentioned above are almost certainly the most common.

Treatment

Most shoulder treatments are basically the same. Muscle imbalances can be corrected with chiropractic treatment that includes soft tissue mobilization modalities to restore proper mobility to the shoulder joints and to correct any subluxations in the spine. Special rehabilitation exercises recommended by your Tampa chiropractor are also vital for a completeand speedy recovery.