Improving the Circulatory System

The circulatory system plays an important part in keeping you alive by delivering oxygen and nutrients throughout the entire body’s cells, while removing toxins. In an article written by Laine Bergeson titled “How Exercise Affects Circulation (and Vice Versa)” she discusses how the circulatory system affects athletics and fitness. Exercise can be a way to improve the circulatory system by making it stronger, more flexible, and expansive. Typically exercise is used as a way to lose weight, increase strength, or build endurance and circulatory system improvements aren’t as noticeable. Some of the benefits of exercise for the circulatory system are listed below. Exercise can increase blood vessel health by increasing its flexibility. In regards to blood vessels, you want them to be flexible rather than stiff or thick. Stiff vessels can occur when low-quality fats or sugars are consumed. With flexible arteries, they are able to constrict and dilate appropriately for distribution of blood throughout the body. Exercise helps increase flexibility by reducing inflammation and buildup of plaques in the arteries in addition to preventing blood clots. 

Exercise can also increase hormone production in the vascular system, particularly atrial natriuretic peptide (ANP), which counteracts high blood pressure. A strong heart can lead to more effective pumping of blood throughout the body and to reach muscle tissue. With the increase of blood, it can widen vessels and even build new ones. Aerobic activity can also improve lung capacity. The lymphatic system can also be helped by exercise. The lymphatic system helps balance fluids in the body and fights infection by producing white blood cells. Some ways to increase lymphatic system health by jumping on a trampoline and doing inversions. Massage can improve circulation by increasing blood flow and cardiovascular function. In particular, manual lymph drainage massage can improve lymphatic circulation. Cold hands and feet could be due to poor circulation and exercise can help blood flow immediately and over long-term. To find out more ways to improve your health please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/how-exercise-affects-circulation-and-vice-versa/

Living a Long Life

Amanda Macmillan writes in her article titled, “People Who Live to 100 Have These Traits in Common”, about tips for longevity based off of those who have lived long lives. In a study done detailing 29 elders, aged 90 to 101, living in Italy’s Cilento region, an analysis of their mental and physical health was conducted. This particular region of Italy is known for having many residents over the age of 90. During the study, the elders filled out a questionnaire and had interviews detailing migration, traumatic events, and their beliefs. If they had younger family members, then these members were asked about their relative’s personality traits. Oftentimes, the younger relatives described their loved ones as controlling, domineering, and stubborn. The researchers found that these elders displayed resilience and ability to change during circumstances. The research done in this study showed that the elders were able to balance their contradictory traits. “In order to flourish, they have to be able to accept and recover from the things they can’t change, but also fight for the things they can” according to Dr. Dilip Jeste, the senior author of this study. Other traits that the elders had in common were positivity, strong work ethic, close bonds with others, religion, and the countryside. Many of the elders in the study were still active and working in their homes and land, which gave them a purpose to their lives.

When comparing the relatives to the elders, those aged 51 to 75, the older adults had unsurprisingly worse physical health than the younger counterparts, but they had better mental well-being, self-confidence, and decision-making. The study concluded that even with physical health declining, mental health could still remain high. Other studies on population include the Blue Zones which include elders that live longer than most from Italy, Greece, Japan, Costa Rica, and California. This study included looking at genes, diet, and physical health. Certain attributes such as resilience, social support and confidence can assist in longevity and potentially affect overall health. To find out more ways to keep you and your family healthy, please visit our website at www.oxborochiro.com. 

Source: http://time.com/5061891/live-to-100-personality-traits/?xid=homepage

Receiving Gifts

This time of year there can be a multitude of gifts that are given and received. Sometimes receiving gifts can be overwhelming due to the shear quantity, the level of expense, or the gift could feel inappropriate. Jon Spayde in his article titled, "The Endless Gift Machine" discusses how to respond appropriately while giving limits to receiving gifts. There are a few challenges to overcome when receiving gifts. It can be easy to feel like you have to be tactful when receiving a gift that you don't want or need, but stress can be caused when receiving this gift and suppressing negative emotions. There can be a sense of guilt experienced if you receive a gift that is bigger or more expensive than the one you gave to the giver, and there could even be strings-attached when the giver expects recognition and thanks for the gift they gave. This could cause a rift in the relationship if the giver becomes offended. Another common issue with receiving gifts is the amount of clutter they can create in a home. Gifts can be a source of stress, guilt, and even anger so although asking specifically for what you want can feel awkward, our loved ones may never know what we actually want if we do not tell them. 

Here are some tips for receiving gifts with gratitude and even how to potentially avoid receiving gifts you will not utilize. Explain to the giver that your focus is on your relationship and not gifts. You could suggest the gift of time like going for a walk, a conversation, or an activity you can do together. Another suggestion is having a nonmaterial gift that you can enjoy together such as a cooking class, yoga, or even organizing your house. If there is a gift you receive that feels like a burden or won’t be used, it may be best to donate it or give it to someone who may need it. If the giver happens to notice you don’t have the gift anymore, you can explain that you appreciate the generosity but you ended up giving it to someone who needs it more. To find out more ways to keep yourself and family healthy this holiday season, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/the-endless-gift-machine/

Reducing Stress

In the article, “6 Tips to Stop Overscheduling”, the authors explain how to create less stress in your schedule. It can be easy to over schedule and end up being exhausted because of this. In order to stop over scheduling, it is beneficial to acknowledge your limits, notice patterns, and determine what values you have in living everyday life. In order to maintain a manageable schedule, it is important to reflect on what things need to be accomplished and what activities could be dropped. 

The first tip is to build in a 15-30 minute buffer zone for important tasks instead of doing back-to-back scheduling. This buffer room creates space for breaks or prep for the next activity. It is beneficial to know what times of day you are most productive to complete tasks. If you tend to have lower energy in the morning, it may be best to schedule less challenging tasks during that time. It can be challenging to know how long tasks will take so Julie Morgenstern, the author of “SHED Your Stuff, Change Your Life”, suggests timing tasks three separate times to determine how long you should schedule the activity for. It is best to avoid scheduling more than one demanding tasks each day because it can cause anxiety. 

Before beginning work, it can be helpful to turn off email notifications and shut off social media because this creates less distractions. Setting a timer can be beneficial to know when the scheduled time has ran out. It can be easy to multitask when doing tasks. The priority of keeping time for loved one is very important in order to have self-care. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/6-tips-to-stop-overscheduling/