Sun Exposure

Now that summer has officially arrived, more people will be spending time outdoors in the sun. Sun is important for vitamin D intake, but there are some guidelines on how to spend time in the sun without acquiring risks. Typically five to 20 minutes of midday sun a day is beneficial, depending on skin type, the season and other variables but Gregory Plotnikoff, MD, states that this recommendation may depend on the person. He states that it is important to avoid burning your skin, regardless of skin tone. The lighter skin you have, the less sun you will need to have your body make adequate vitamin D. If you have a history of skin cancer, malignant melanoma or any genetic disorder that may steer you clear of spending time in sun, it is best to avoid spending time uncovered the sun. Supplementation of vitamin D would be critical in this situation. 

When exposing skin to the sun it may be best to expose parts of the body that are less susceptible to developing wrinkles or dark spots. The more areas of your body that are exposed, the less amount of time is needed to create vitamin D in the body. Midday sun affords the strongest amount of UVB rays, which help make vitamin D, so less amount of time is needed outdoors to make an adequate amount of vitamin D. The amount of sun exposure someone needs may depend on where they live and their daily activities, but it is truly dependent on the individual. To get the optimal amount of vitamin D, many will need some sort of supplementation. Your healthcare provider can provide information about getting your levels measured and supply a supplementation dose that is correct for you. To find out more ways to stay healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/5-tips-for-healthy-sun-exposure/

Healthy Fats

In the article titled, “Which Fats Should You Eat?: An Interview With Mark Hyman, MD” he discusses what fats are most beneficial for incorporating into diets. Dr. Hyman states that 35 years of guidelines recommending a low-fat and low-cholesterol diet has finally ended. He states that saturated fat is still getting a bad reputation, but he is hopeful more information can be collected because not all saturated fat is harmful, in his opinion. He states that healthy saturated fats like coconut oil can aid in burning fat, making the brain work better, increasing skin glow and improving cholesterol profiles. Dr. Hyman emphasizes that when including saturated fats, it should be in conjunction with a diet that’s low in refined carbohydrates, sugar and includes omega-3 fats. He states that the saturated fats we eat are different than the saturated fats found in blood. Low-fat and high carbohydrate diets can cause saturated fats to accumulate in the blood and are linked to heart disease. He used to recommend a low-fat diet to his patients but as more research has come out about fat, he started to incorporate it more into his diet. He found that the fat in his diet helped him to become more focused, lose love handles, gain a six pack and helped his brain become sharper. 

Dr. Hyman mentions that when meats are consumed, they should be organic and grassfed. The typical types of meat consumed (grain fed or from feedlots) are more inflammatory.  He states that it is best to eat meat as a “condo-meat”, which means having 75 percent of your meals filled with colorful and nonstarchy vegetables. Refined oils like corn, soy, cottonseed and canola oils can increase the amount of omega-6 fats. When too many omega-6 fats are consumed, they can be linked with inflammatory diseases, mental illness, suicide and even homicide. In general, research has shown there to be a connection with mental health and inflammation in the brain. Dr. Hyman states that the best fats to consume are organic cold-pressed extra-virgin olive oil, coconut oil, nuts, seeds, olives, wild fish, avocados, grassfed meats, grassfed butter and ghee.

To find out more ways to keep your family healthy, please visit our website at www.oxborochiro.com

Source: https://experiencelife.com/article/healthy-fats-mark-hyman-interview/

Smartphones

Heidi Wachter discusses in her article titled, “Are Smartphones Causing Thumb Tendonitis?” the potential side effects of the increased use of smartphones. Inflammation of the thumb, called tendinitis, is usually caused by overuse, arthritis, direct impact or repetitive grasping. Researchers at the Mayo Clinic have been looking at imaging showing the bones of patients of patients using smartphones compared to those that are not. Researchers have not made any decisive conclusions when looking at the imaging, but they have found that holding and texting on smartphones is awkward for thumbs. People that grip and hold smartphones cause constriction of their flexor tendons, which may cause pain on the outside of thumbs and eventually even osteoarthritis. 

There are some tips for those wanting to find ways to reduce the risk of developing tendinitis caused by holding smartphones. On smartphones, typically you can use voice-recognition technology, which would decrease the amount of time spent texting and gripping the phone. When holding a smartphone, it can be beneficial to change the hand that you typically hold your phone and even try using different fingers to text. To find out more ways to keep you and your family healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/smartphones-thumb-tendonitis/?utm_source=home5

NSAIDs

Craig Cox writes in his article titled, “The High Price of Pain Relief” about the precautions that should be taken when using common medications like NSAIDs (nonsteroidal anti-inflammatory drugs). A Danish study has shown that these types of medications are linked to increased incidences of heart attacks. For users that have existing heart issues, researchers advise limiting their use or avoiding them. The study looked at ibuprofen and naproxen specifically, and it was discovered that 31 percent of those taking ibuprofen were more likely to suffer from a heart attack than those that did not take the medications. 

Participants that were taking Diclofenac, another type of NSAID, were at a 50 percent increased risk of having a heart attack. The heart-related risks with these medications include affecting blood clotting, constricting arteries, increasing fluid retention and increasing blood pressure. The lead study author, Gunnar Gislason, states that these types of medications should be sold in lower doses in pharmacies because seeing them on store shelves gives the impression to consumers that they do not carry high risks. Christopher O’Connor, an MD, argues that these types of medications should remain on shelves so those that are experiencing pain can find relief, rather than feeling afraid to take pain medications. Overuse of NSAIDs has been associated with autoimmune diseases, renal issues, ulcers and deteriorating joints. The Mayo Clinic states that those taking NSAIDs should take the lowest dose possible for the shortest time period. As always, it is best to speak with your provider about the benefits and risks of any medication. For more information on how to keep yourself and family healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/the-high-price-of-pain-relief/