Now that spring is finally here, more and more people are hitting the sidewalks to help shed the winter pounds, enjoy the beautiful weather, and become more active.
Yet many of us are not runners or have had an injury that's makes it difficult to jog without pain. Thankfully, walking is a great way to get back into shape, increase your activity levels, and even improve the health of your heart.
The American Heart Association states that a brisk walking routine can not only lower your blood pressure, but it can also help reduce high cholesterol and diabetes as much as running without putting the strain on your joints. This can then lower your risk of more serious diseases like heart disease and stroke. They recommend to walk at a pace that is moderate, so that your heart rate increases for 30 minutes every day.
For some of us, 30 minutes of brisk walking may seem like a daunting task, but this form of exercise isn't all or nothing. All you need to do is get started, set a goal to increase the length of time you're walking every week, and make it fun! Getting a friend, family member, or pet to join you on your walks can help take the frustration out of exercising and turn it into a chance to socialize while burning calories and working muscles.
Source
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Walk-Dont-Run-Your-Way-to-a-Healthy-Heart_UCM_452926_Article.jsp#.Vv2PQdh4eUk
Chronic inflammation can be a source of many health issues for many Americans. Yet, many people don't truly understand what inflammation is, how it works, and what they can do to reduce its effects when it's not functioning properly.
Inflammation is a natural body response to injury or cellular damage. It involves multiple biochemicals, immune cells, and other mediators in the body and, when triggered, utilizes the blood stream to reach its target destination. When working properly, inflammation helps to break down and clear out damaged cells and tissues, help eliminate the pathogen or irritant that triggered the initial inflammatory response, and even initiate repair of the damaged tissue. This results in the typical redness, heat, and swelling.
Without inflammation, our body's would be vulnerable to pathogens and increased destruction of our body tissues. On the other hand, when inflammation becomes chronic or results because of an immune system disorder inflammation can be a cause to pain, allergies, digestive issues, autoimmune disease symptoms, arthritis and even some cancers.
So how can we help our bodies reduce excess inflammation? One easy way in acute injury is to ice. Ice is a natural pain reliever and anti-inflammatory, helping to reduce heat and swelling in an injured area. This is why icing a sprained ankle works so well, or why athletes sit in ice baths after hard training that results in micro-damage to muscle tissue. Using ice for twenty minutes on covered skin can help reduce the lingering, painful effects of inflammation and speed recovery.
Nutrition is also a powerful ally in fighting inflammation. A 2004 study found that obese patients having a healthful, balanced diet that helped with weight loss also significantly reduced inflammatory biochemicals, and did more to reduce inflammation than exercise or physical activity. Some of the foods that have been found to reduce inflammation are fish, like salmon, dark green leafy vegetables, like kale, celery, and blueberries.
Supplements can help with inflammation as well. Daily supplements with omega-3 fatty acids are the most common form of anti-inflammatory supplementation. Other herbal or natural supplements, like turmeric and glucosamine sulfate, have been found to reduce inflammation, but you should always consult with your doctor or pharmacist prior to adding these to your diet to ensure that there are no other medication interactions.
Finally, there are many services and treatment options at Oxboro Family Chiropractic that can help with inflammation. Cold laser therapy is a pain free, comfortable treatment that has been shown to reduce inflammation in treatment areas to reduce pain and speed healing. Chiropractic adjustments have also been found to decrease heat and inflammation from joint spaces in a 2006 research study. Acupuncture also has been found to locally reduce inflammatory biochemicals after needling an injured area.
For more information on inflammation, pain, and what we can do to help you, call to schedule an appointment. www.oxborochiro.com
Sources
Niklas, BJ, et al, 2004: http://ajcn.nutrition.org/content/79/4/544.short
Song, XJ, et al, 2006: http://www.sciencedirect.com/science/article/pii/S0161475405003246
Lesser Known Superfoods
As more and more nutrition information is released, the general public is becoming more aware of certain "superfoods" that have a multitude of health benefits. Although there is not an official or defined list, there are certain types of foods that are acknowledged as superfoods. The following list will describe the lesser known or less mainstream superfoods.
1. The Acai berry is a small purple berry that has weight loss and anti-aging properties. This fruit also contains anthocyanins, which are antioxidants that help fight cancer and heart disease.
2. The Gogi berry is an orange-red tangy berry that contain a lot of vitamin C. Chinese herbalists have utilized this berry to treat circulation and visual ailments for centuries. This berry also contains plant-based antioxidants.
3. Cacao/Cocoa Powder are rich in flavonoids which help lower blood pressure as well as improving blood flow to the heart and brain.
4. Seaweed is a sea grown vegetable that contains omega-3 fatty acids which help boost heart health. This superfood also contains important minerals such as calcium, magnesium, iron, potassium, and zinc.
5. Chia Seeds are put in the superfood group because they are packed with omega-3 fatty acids, fiber, and calcium.
6. A mangosteen is a fruit that has a thick purple rind that contains xanthones which are thought to combat cancer and inflammation.
7. Maca Powder is a root vegetable that when grinded into a power is said to help undo damage from fatigue and improve regeneration/repair.
8. Probiotics have becoming more popular to improve digestive health and boost the immune system. Kefir is made from fermented milk and is found to have probiotic compounds.
9. Hemp Seeds are beneficial due to their high protein and essential amino acid content. These are needed for growth and repair.
10. Black Garlic is created by fermenting raw garlic by being exposed to heat and humidity. The nutritional components of garlic have heart and anticancer benefits, and due to the fermentation can be an important source of priobiotics.
Fan, Shirley. "11 Superfoods You Should Know About." Real Simple. Alexia Foods, n.d. Web.
