Relaxation

Aviva Romm, MD discusses in her article titled “3 Healthier Stress Responses” about some techniques to change your body from stressed to calm. To get your body into a more relaxed state, it is necessary to activate your parasympathetic nervous system, which is the “rest and digest” system. It can be difficult to take the time to rest our bodies during stressful situations due to time constraints. If you take time to relax after a stressful experience, then it can lessen the effects of stress. The best approach is to incorporate a time of relaxation into our daily schedules, rather than only relaxing when stress occurs. Romm suggests setting up a nightly routine that activates the rest and digest system. This can be done by eating dinner approximately three hours before you go to bed in order for your body to digest all the nutrients from your meal and repair your body during sleep. Electronic devices should be turned off at least one hour before bed in order to avoid the emitted light that can keep the body and mind awake. Some additional techniques to activate the parasympathetic system include breathing deeply and slowly for at least five minutes, spending 30 minutes outdoors, taking a bath, going to yoga, and meditating for at least 10 minutes. 

Having strong relationships with others can also assist when you’re experiencing stress. Shelley Taylor, a UCLA researcher, calls this the “tend and befriend” stress response. During a time of threat, adrenaline and cortisol is released within the body, along with a small release of oxytocin. Oxytocin can help us feel connected to others. During Taylor’s research, they found that women are better able to ask for help during times of need. This could be due to evolution because when women were pregnant or caring for children long ago, they needed support from others to stay safe from predators. For men, they can also benefit from social relationships and with the fewer oxytocin receptors they possess, social interactions can go a long way for them. It can be easy to feel like we shouldn’t share our concerns with others, but doing something social and connecting with others can assist with relaxing our bodies. 

Having a “learner mindset” as detailed by Marilee Adams, PhD can help us face stressful situations by being curious rather than shutting down. We can become curious about our potentially stressful situation by asking questions and using it as a chance to learn something new. For example, if a person is being rude to you, you can pose the question to yourself about what may be going on in that person’s life that could be causing their behaviors. In doing so, it can lead to having more compassion on them before making judgments and becoming stressed. When developing a spirit of curiosity during these types of situations, it can assist you in possessing the best parts of stress, which include alertness, energy, and focus. Some of the questions Adams suggests asking yourself during these times include: “What’s really happening here, what else might be going on that I’m not seeing, and what’s interesting about this situation?”. To find out more ways to keep your mind and body healthy, please visit our website at www.oxborochiro.com/.

Source: https://experiencelife.com/article/3-healthier-stress-responses/

Safe Toothpaste

Dr. Mark Burhenne discusses in his article, “How to Avoid Toxins in Your Toothpaste: 12 Ingredients to Ditch Now”, about the importance of using non-toxic ingredients to brush your teeth. Burhenne is a dentist and discusses how most toothpastes have toxic ingredients in them and how they can potentially harm the body. Although you do not swallow toothpaste, the chemicals they contain can still irritate and infect the mucus membranes in the mouth. These chemicals can get into the bloodstream and disrupt the balance of good and bad bacteria that is present in our mouths and even our stomachs. 

Below are a list of ingredients that should be avoided when choosing a toothpaste. Titanium dioxide is a chemical that gives toothpaste its white color, but it does not have any benefit for teeth. The Environmental Working Group, is concerned about titanium dioxide when it is inhaled because it could be a carcinogenic or even cause organ toxicity. Triclosan can be included in some toothpastes as an antibacterial agent, but animal studies have shown that it can cause endocrine disruption and create antibiotic-resistant strains of bacteria. The FDA currently has this ingredient banned in products such as soaps and body washes so Dr. Burhenne questions why it can still be used in toothpaste. Another ingredient found in toothpaste is sodium lauryl sulfate, which causes toothpaste to foam. This ingredient is actually used as an insecticide and has been shown to cause irritation and organ toxicity in the body. 

Fluoride is a common ingredient that is used in toothpaste and in dental offices. It is used to prevent cavities and helps remineralize the teeth. Fluoride has been shown to potentially cause acute toxicity, which manifests itself as nausea, vomiting, and headaches. Although fluoride is used to remineralize teeth, toothpaste does not contain enough fluoride to actually remineralize them. Dr. Burhenne does recommend that it is used in certain circumstances but not in over-the-counter toothpaste. Artificial dyes are another ingredient that is added to toothpaste, mostly to make visually appealing. This can be a harmful ingredient because it has been linked with hyperactivity and ADHD in kids. Parabens are a chemical used that can be used to make toothpaste last longer, but it has been known to disrupt hormones leading to a possible increase of breast cancer. Saccharin can be used as a flavoring agent and it is an artificial sweetener. In rats, it has shown to be a carcinogenic agent and it can cause coughing, nausea, vomiting, and diarrhea. Carrageenan is used to thicken toothpaste but it can cause intestinal issues and has shown to cause inflammation and ulcerations in the colon in some animal studies. 

The following website shows instructions to make your own toothpaste that is free of potentially harsh chemicals commonly found in over-the-counter toothpaste: https://askthedentist.com/homemade-toothpaste/

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

Source: https://experiencelife.com/article/safe-toothpaste/

Mentorship

In Joelle Klein’s article titled, “The Value of Mentoring”, she discusses how mentoring another person can be a valuable experience. Mentoring is typically implemented in schools, universities, places of employment, religious organizations, and youth programs. Mentoring does not necessarily have to take place between a mentor who is older and a mentee that’s younger, it can occur between peers or even a younger person mentoring an older person. There are motivational, attitudinal, career, and health benefits that can be gained from being mentored. Not only do mentees benefits from a mentoring relationship, mentors can experience positive rewards. Mentoring can assist in helping you have purpose and feel needed. 

If you are going to enter a mentorship relationship, then it is best to make sure it lasts at least 12-18 months. Research has shown that relationships that only last six months have not shown positive benefits, while those less than three months have actually shown to be more harmful than positive. It is important to find the right person to mentor. Oftentimes, they may seek a relationship by speaking with you directly or joining a program. It’s important to identify what exactly the mentee wants to learn from your guidance and if they are ready to learn and grow in their areas of interest. It is best to avoid mentoring someone that you may be supervising because it can cause jealously among employees or even cause the mentee to be less likely to take risks. 

Once a mentoring relationship has been established it is important to identify the mentee’s goals and what they want for their future by asking clarifying questions. It is critical to ensure that during this conversation the two of you are able to establish the mentee’s goals and vision, rather than what you think they should want. It is best to meet and build your relationship on a regular basis in order to achieve the set goals. During the meeting times, it’s important to ask probing questions that get them out of their comfort zone. There should be a dynamic that allows for feedback between the mentee and mentor in order to facilitate growth and find ways to improve the relationship. As a mentor, being intentional about how you’re interacting with the world around you, especially when working with youth, is critical for setting a good example. Youth, in particular, may not have had the opportunity to see certain actions like holding a door for someone or saying thank you. This can be beneficial for them to see. To be a successful mentor, it can be helpful to reflect back on those who have had a positive impact on you throughout your life. This can inspire you to be the best possible mentor. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/the-value-of-mentoring/

Salt

In the article titled, “Is Salt Bad for You - Or Not?” the authors discuss the role that salt plays in the body. Salt has been seen as a contributor for high blood pressure and heart disease for almost 50 years, although some experts argue that salt is critical and not necessarily a problem for some people. These experts state that there is inconsistent research about how sodium could cause increased blood pressure, and there may even be issues when not enough sodium is consumed in a diet. 

“Salt” and “sodium” are often used interchangeably when discussing health concerns. What we consume is considered salt, while sodium is typically what experts are most concerned about. In general, Americans typically consume 3,400 mg of sodium each day, which is approximately 1.5 teaspoons of salt. The USDA and Health and Human Services Dietary Guidelines suggest a daily intake of 2,300 mg, while the American Heart Association and the Academy of Nutrition and Dietetics suggest 1,500 mg per day. The amount of salt that is consumed in an American diet is generally found in the processed foods that people consume. Other types of sodium that might be included in foods we consume include sodium bicarbonate, monosodium glutamate, sodium benzoate, sodium saccharin, and sodium nitrate and nitrite. These types of sodium can be associated with adverse side effects. Processed foods often do not contain potassium to balance out the sodium, which is critical for electrolyte balance. 

Experts argue that it’s more about improving your diet rather than managing salt intake. 360,000 Americans die from high blood pressure each year, but not everyone is sensitive to salt and a meta-analysis showed that reducing salt in those without high blood pressure only slightly reduced blood pressure. In those with hypertension, there was only weak evidence of the benefit of reducing salt. One of the leading sodium researchers, Niels Graudal, explains that if you have a healthy diet, you shouldn’t have to worry about sodium intake. 

Salt is an important part of overall health due to a few reasons. The amount of salt each person should consume depends on activity level, water intake, genes, and other factors. Sodium chloride plays a role in muscle contraction, nerve-impulse function, blood pressure, regulating blood volume, reducing bacterial growth, creating hydrochloric acid in aiding digestion, and helping absorb vitamin C. A lack of sodium can disrupt hormone balance, cause insulin resistance, and even cause an increased cholesterol and triglycerides in the bloodstream. Certain health conditions such as IBD, celiac disease, and gluten intolerance can inhibit salt absorption. Sleep apnea, hypothyroidism, and kidney disease can cause salt to be loss. 

To attain a more balanced diet that reduces processed fats and flours, you can include grassfed meat, vegetables, whole grains, and bitter greens. Adding sea salt to your diet can assist the body because it contains trace minerals like magnesium, calcium, potassium, and bromide. When using salt in a diet, it is best to use fresh, natural salts that can vary in color from white to pink, or even black to blue. It should enhance textures and taste of food. Salt stays most fresh in glass or plastic containers that are more high-quality. Higher quality salt will typically cost more than table salt, between $0.25 and $1 an ounce. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/is-salt-bad-for-you-or-not/

Eating More Veggies

Elizabeth Millard writes in her article titled, "How to Eat More Veggies", about ways to incorporate more vegetables into everyday life. The Dietary Guidelines for Americans (DGA) currently recommends that people consume at least 2 1/2 cups of vegetables every day, although health experts believe these guidelines are too low. Governments around the world typically recommend more servings of vegetables for their citizens, according to Terry Wahls, MD. Wahls believes that the DGA is heavily influenced by groups like the National Cattlemen's Beef Association and the International Dairy Foods Association. Wahls currently recommends 9 cups of vegetables per day, while the average American currently only consumes 1 1/2 cups a day. Half of this amount includes potatoes and tomatoes. Wahls dramatically changed her diet after experiencing several years of effects from MS. Her diet plan includes many of the same principles as the Paleo diet but also a large amount of vegetables. Cells rely on their mitochondria to effectively work, and nutrition is a way to improve the health of the mitochondria. Vegetables can decrease inflammation, while providing vitamins and nutrients to the brain. Gut health can also be improved when vegetable intake increases because fiber can assist in creating a healthy microbiome. 

If you are ready to add more vegetables to your diet, Wahls suggests getting three cups daily from each of the following category. The first category is dark leafy greens, which include arugula, beet greens, bok choy, chard, dandelion greens, kale, spinach, and mustard greens. Herbs are also included in this category. Brightly colored vegetables are another category of vegetables that should be included on a daily basis. These include asparagus, cabbage, peas, peppers, radiachio, red cabbage, purple cauliflower, purple kale, black olives, carrots, pumpkin, sweet potatoes, and squash. Sulfur-rich vegetables are another category of vegetables that can eliminate toxins and nourish cells. These include cauliflower, garlic, leeks, onions, radishes, shallots, rutabagas, and collard greens. 

If 9 cups a day seems daunting, you can start with committing to a smaller amount, as it is typically easier to add on once you've committed to a certain amount. Eventually, you could work up to 9 cups or more. If fresh vegetables are not available, Wahls recommends at least stocking up on onions, garlic, root vegetables, and dried mushrooms. Frozen vegetables are acceptable, as they are frozen quickly after and retain many nutrients. It can be easier to consume vegetables when they are prepared in different ways. For example, roasting, steaming, grilling, or even turning a zucchini into zoodles for a substitute for spaghetti. It can be beneficial to start slow with increasing your intake due to the amount of fiber and ability to clear out a system. Cooked or fermented vegetables can be easier for someone to digest compared to raw. 

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

Source: https://experiencelife.com/article/how-to-eat-more-veggies/