Good Body Mechanics For Gardening

If you plan on gardening this spring here are some little things to keep in mind with your body mechanics. 

Gardening can be very physically and mentally therapeutic. Physically it can burn up to 340 calories an hour while also mentally unwinding. It is very important to use proper body mechanics when you are doing gardening tasks. Lifting and pulling weeds can really cause damage to the body if not done properly. Using good body mechanics can reduce the risk of injury. So I will give some insight on some things that you can do to reduce the risk and make gardening a delightful experience. You should take 5-10 minutes to stretch and warm up muscles especially the hamstrings,quadriceps, back and the shoulders. Try not to do too many repetive moves such as bending and twisting which can increase strains on the muscles and joints. If you can use a knee pad when kneeling that also helps to reduce risk of injury. Make sure to drink lots of water while you are you gardening. Always make sure you take the time to enjoy being outside in the sunshine and fresh air as that will help with your mind body and soul. If you use these tips you will have less injuries and have a beautiful garden. At any point while doing this if you feel too stressed or winded you should take a short break so insure you don't do any real damage to your muscles. Otherwise enjoy your gardening in the spring. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

http://physicaltherapyptc.com/good-body-mechanics-with-gardening

Intelligence and Emotions

Erin Gabriel writes in her article titled “Can you Improve Your Emotional Intelligence?” about the importance of being able to sense and manage feelings and emotions in ourselves and others. Having emotional intelligence allows someone to understand, express, and manage emotions. Many people tend to overestimate their emotional intelligence according to the director of the Yale Center for Emotional Intelligence, Marc Brackett. Emotional intelligence can predict things such as health, happiness, and success. In 1990, the theory of emotional intelligence was developed at Yale and University of New Hampshire. Robin Stern, the associate director for the Yale Center for Emotional Intelligence, explains that emotional intelligence is being informed about your feelings, how to use emotions to inform thinking and using your thinking to inform your emotions. Some personality traits for those with emotional intelligence include empathy, seeing others viewpoints, being resilient, and pursuing goals even with challenges. Brackett states that people who possess emotional intelligence are typically healthier, happier, and more effective. Emotional intelligence has actually been proven to be a better indicator of success in careers than a high IQ score or an impressive resume. Emotional intelligence can be measured using self-assessment tools. 

There are several ways to increase emotional intelligence. Children can develop emotional intelligence at an early age by recognizing their emotions, figuring out what they mean, and label them so they can manage them themselves. For adults, an action plan can be implemented in order to improve emotional intelligence. If you want to learn to control your anger some activities that may be useful are yoga, meditation, or boxing. It is important to learn new perspectives through being around others who have different thoughts than you. This can be done by taking active steps to be around new people. When facing a challenging situation, it can be beneficial to pause, slow down, and take a deep breath in order to gain greater control. Positive self-talk is another important strategy for gaining greater emotional intelligence because it can assist with our health. Oftentimes, we would never talk to others the way that we speak to ourselves. Emotional intelligence can assist people in becoming healthier in their emotions and when working with others. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: https://www.cnn.com/2018/04/11/health/improve-emotional-intelligence/index.html

Healthy Airport Snacks

The article “11 Things Nutritionist Eat at the Airport- and 4 They Avoid” discusses various healthy snacks to eat when spending time at the airport. It is easy to indulge in unhealthy temptations, but these habits can cause stomach issues or sugar crashes, according to Ginger Hultin, a RDN. When eating at the airport, it can actually be beneficial to bring items from home. Autumn Ehsaei, RDN, suggests bringing snap peas, mandarins, raw nuts, and trail mix. Within airports though, there are usually options for fresh fruits and vegetables. These items can provide fiber, water, and feelings of energy. 

Another snack that is healthy to eat while spending time in the airport is yogurt. Full fat yogurt can assist with keeping you full and for metabolism. If the yogurt is not full fat, Sydney Greene, RD, suggests grabbing a bag of raw nuts or a packet of nut butter. Not all yogurts are healthy choices though, especially given their sugar content, so it is important to look at the nutrition label. If you are craving something sweet, dark chocolate can be a nice option. It is filled with antioxidants and is best when it is at least 70-80% cocoa. Smoothies are a healthy airport snack because they are typically not filled with many calories. One tip from a naturopathic doctor, Luisa Szakacs, is to avoid ones with a “smoothie blend” because of the unnatural ingredients it can contain. If the ingredients include “natural flavorings” that is also something to avoid in smoothies. Nuts and seeds can provide protein, fat, and fiber for flights. Sodium intake should be monitored so unsalted nuts and seeds may be the best option when consuming this snack. Although nuts have many healthy components, they are high in fat and calories so portion control should be exercised. Other healthy protein sources that can keep you full at the airport include hard boiled eggs, chicken, and hummus.

Oatmeal is a snack that can keep you full during a flight due to the fiber it contains. Protein bars should have less than 10 grams of sugar and few ingredients. Salads are a healthy option for a meal at the airport. Some ingredients to avoid in salads include creamy dressings and crunchy noodles. Salads that contain vegetables, protein, beans, and dressing on the side are some of the best options. 

Each nutritionist that was interviewed for the article suggested drinking plenty of water because of the dehydration effect that flying can have. It is best to start the day with plenty of water and when in the airport bring a reusable bottle or buy a plastic one that you can refill often during the flight. Some foods to avoid while in flight include ones you are not used to, or high-risk options that may potentially lead to foodborne illnesses such as buffets, mayo-based or creamy salads, and raw seafood. Additional foods that should be avoided are ones that are salty such as chips and crackers and sugary foods that may lead to feelings of irritability and low energy. 

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

Source: http://time.com/5197380/food-nutritionists-eat-at-airport/

Tai Chi and Fibromyalgia

Alice Park discusses in her article titled, “Why Tai Chi Works So Well For Pain Relief”, about the benefits that can be gained from practicing tai chi for fibromyalgia or chronic pain. Tai chi is used to promote physical and psychological health. There is new research published in the British Medical Journal that suggests tai chi can be effective for managing fibromyalgia symptoms. Up until this point, there hasn’t been rigorous trials to suggest the benefits of tai chi for fibromyalgia. In this study, researchers observed 226 participants that had fibromyalgia. Participants were randomly assigned to an aerobic exercise routine or one of the four given tai chi sessions for the first 12 to 24 weeks. Measurements of pain and psychological effects were taken at the beginning of the study and at 12, 24, and 52 weeks. 

After participating in the exercise regimes of aerobic activity or tai chi, all participants reported a decrease in their fibromyalgia symptoms, but those practicing tai chi stated higher levels of improvement in their control of symptoms after 24 weeks. The measurements they observed were related to pain intensity, ability to function, fatigue, morning fatigue, depression, functioning at work, and sleep. Participants in the tai chi group that practiced the exercise for a longer period of time showed more improvement than those who did it only for a shorter period of time. Dr. Chenchen Wang, the director of the Center for Complementary and Integrative Medicine at Tufts Medical Center, stated that the participants who were assigned to tai chi found it to be more enjoyable than the aerobic exercise and found benefits in the social aspect of the practice and ability to do it at home with friends and family. Dr. Wang suggests that these findings demonstrate that providers should find an exercise routine that fits the needs of their patients with fibromyalgia. 

Participants in both groups continued to take their prescribed medications but in that year, some were able to decrease their pain killers, antidepressants, muscle relaxants, and other drugs. There were not enough participants to determine what exercise regime caused the largest reduction in medications. Dr. Wang believes tai chi is particularly helpful because it is both physical and psychological in nature. Some participants in the aerobic exercise group had to stop because of the strain from those suffering from chronic pain. Wang believes that since the results of this study shows improvement in symptoms when practicing tai chi for those with fibromyalgia, it may be able to help more people increase their quality of life if they partake in it. 

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

Source: http://time.com/5209233/tai-chi-chronic-pain/