Boosting the Immune System

Stacey Colino writes in her article titled, “10 Things You Should Be Doing to Boost Your Immunity” about various ways to keep your immune system healthy, especially during the winter months. High-fat diets can be a contributing factor in slowing down the immune system. In a study done by Tufts University, they discovered that lower fat diets contributed to better functioning of T cells, which assist the body in fighting off infections. 25 to 30 percent of the total fat in a diet should come from monounsaturated and polyunsaturated fats, which can be found in foods such as olive oil, avocados, peanut butter, sunflower and corn oil, salmon, and walnuts. It is important to limit trans and saturated fats in your diet.

Another way to boost your immune system is to eat protein because it can aid in the body in making white blood cells and antibodies. The best types of protein are lean proteins such as fish, poultry, eggs, beans, low-fat beef, or soy. Moderate exercise can also be beneficial for boosting the immune system and has even been found to cut down sick days by half. Moderate exercise includes brisk walking, biking, or swimming for 45 minutes at least five times a week. Losing a few pounds of weight has also been shown to increase T-cell function, which can improve the immune system. In order to lose weight, you can reduce 250 calories from your diet each day or exercise to burn an extra 250 calories a day. 

Singing has been shown to increase mood, while improving levels of antibodies. Affection experienced by petting a dog or touching a loved one can cause an increase in immunoglobulin A (IgA). IgA can assist in helping stop germs from entering the body. An additional immune booster includes colorful fruits and vegetables that assist in killing off viruses because of the antioxidants, vitamins, and carotenoids they contain. It is best to have five to nine servings of fruits and vegetables each day. 

Probiotic foods can be beneficial for the immune system to reduce various illnesses. Probiotics can be found in kefir, yogurt, fortified cheeses, and tempeh. If you are looking for a probiotic supplement some strains to look for are Lactobacillus rhamnosus GR-1 or GG, L. case Immunitas, and Bifidobacterium animals DN 114 001. Sleep is critical for boosting the immune system. Some ways to get better sleep include sleeping in a dark, cool room and making sure to avoid caffeine, alcohol, and intense exercise for three hours before going to bed. Finally, relaxation can help boost the immune system because stress has been found to ward off high levels of cortisol. To find out more ways to stay healthy this season, please visit our website at www.oxborochiro.com. 

Source: https://www.realsimple.com/health/preventative-health/boost-immunity?cid=2017014&XID=time-health-hub#seasonal-maladies-fact-life

Benefits of Connections

In celebration of Valentine’s Day, Jamie Ducharme discusses the various ways love can be beneficial for your emotional and physical health. Falling in love releases a chemical in the body called dopamine which is associated with the reward center in the brain. This accounts for the “cloud nine” feelings one may experience when falling in love. In new relationships, cortisol can rise and serotonin typically drops. This can cause some feelings of passion but also nervousness but as the relationship stabilizes, cortisol and serotonin typically return to normal levels. This can help you settle down into the relationship. Another hormone called oxytocin aids in bonding with a loved one, which can increase health due to its ability to lower stress. 

Without connections to others, it can cause an increase in inflammation in the body or even activate pain. Cortisol and adrenaline levels can rise when insecurities arise. When in a relationship, it is common that loved ones will encourage each other to participate in healthy behaviors like seeking medical attention. Research has shown that those who are in a relationship are able to detect moles that may lead to melanoma earlier than those not in a relationship. 

Married couples have been shown to live longer than those who are single because of the social and emotional support, increased likelihood of seeking medical attention, and having someone to encourage you to participate in healthy behaviors. It has even been found that married couples have lower blood pressure, less depression rates, and lower substance use. In 2010 though, longevity was not only linked to marriage but also other close relationships. Connections to others can dramatically affect your physical and mental health.

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

Source: http://time.com/5136409/health-benefits-love/

American Heart Month

February is American Heart Month. This is a critical issue to discuss as heart health is declining in the United States. According to the article titled, “More Than 100 Million Americans have High Blood Pressure, AHA Says” written by American Heart Association News, 103 million adults in the United States are currently diagnosed with high blood pressure, which accounts for almost half of all adults. As people continue to age, there is likely going to be a rise in the amount of people with high blood pressure. In the world, about a third of all adults are considered to have high blood pressure, and it is the major cause of cardiovascular related deaths. In November 2017, the criteria for determining high blood pressure was changed from 140/90 to 130/80. Under these new guidelines now 46 percent of adults in the United States are considered to have high blood pressure. If you qualify for high blood pressure under the new guidelines, your doctor may suggest the DASH diet, 30 minutes of activity each day, or even medication depending on other factors. 

According to the National Heart, Lung, and Blood Institute, The DASH diet entails including specific daily servings of foods that are deemed heart healthy. Some of these suggestions are including more vegetables, fruits, whole grains, low-fat diary, fish, poultry, beans, nuts, and vegetable oils. Other suggestions in the DASH diet include limiting items that contain saturated fats, sugary drinks, and sweets. Some of the benefits that have been found with the DASH diet and increasing physical activity is lowering blood pressure and decreasing weight. 

In the world, cardiovascular disease is the leading cause of death in world causing 18 million deaths in the year 2015. A professor of cardiology named Dr. Emelia Benjamin suggests that, “There’s a real focus on improving health by adopting a healthy lifestyle, not just waiting to develop disease before one focuses on risk factors”. Prevention is one of the ways to combat high blood pressure in the future. To find out more ways to keep your heart and body healthy, please visit our website at www.oxborochiro.com.

Sources 

https://news.heart.org/more-than-100-million-americans-have-high-blood-pressure-aha-says/

https://www.nhlbi.nih.gov/health-topics/dash-eating-plan