Benefits of Berries

If your new year's resolution is to eat healthier, then adding or increasing berries to your diet may be the key. In an Eating Well article they discuss a recently published study in the American Journal of Clinical Nutrition that found that eating about a cup of mixed berries a day for 8 weeks was associated with increased levels of HDL, "good cholesterol", and lowered blood pressure. Berries have many healthy attributes, are high in fiber, nutritious and loaded with antioxidants and vitamins.

Berries are loaded with antioxidants which can help protect cells from free radical damage. Free radicals are unpaired electrons that are a byproduct of many physiological processes that occur within the body. Free radicals cause damage to cells, proteins and DNA. A recent study found that blueberries, blackberries and raspberries are the highest in antioxidant activity in fruit consumed right behind pomegranates. In addition, according to a Healthline article "One study in healthy men found that consuming a single, 10-ounce (300-gram) portion of blueberries helped protect their DNA against free radical damage".

Berries are also low in calories yet very nutritious. Strawberries are high in vitamin C and blackberries have vitamin C, manganese, vitamin K, copper and folate. The antioxidants in berries have also been shown to help fight inflammation, protect against cancer and are good for your skin. Berries being low in calories and rich in several vitamins and minerals makes them the perfect addition to any meal or snack.

Berries are also a great source of fiber! Increasing fiber has been shown to help decrease appetite and increase the feeling of fullness. Increasing the amount of fiber you consume can also help reduce the number of calories absorbed from meals. In addition berries may help improve blood sugar and insulin response and help lower cholesterol levels.

Lastly, berries are easy to enjoy. They taste delicious and are included in almost every diet. Try berries for breakfast just by themselves or with granola and yogurt. You can also add some whipped cream to a bowl of berries to make a yummy dessert. Or add them to a salad or include them in a smoothie. There is no lack of way to eat these delicious fruits.

To find more ways to keep your family happy and healthy, visits our website oxborochiro.com.

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Sources:

http://www.eatingwell.com/article/9567/the-total-body-benefits-of-berries/

https://www.healthline.com/nutrition/11-reasons-to-eat-berries#section11

https://www.livescience.com/54901-free-radicals.html

Fiber

The American Heart Association suggests that we should consume 25 to 30 grams of dietary fiber from food a day. Yet in the United States, most Americans only consume an average of 15 grams a day. According to the University of California San Francisco "A high-fiber diet appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, constipation and colon cancer".  Fiber can also aid in lowering cholesterol and maintaining the health of the digestive system.

Unlike some of the other health trends, increasing your fiber intake is easy! You can get fiber from a variety of foods including grains and cereals. Generally try to include one serving of whole grain in every meal. When picking out bread and cereals look at the labels and choose the ones with the highest fiber content per serving. Also try making the switch in your kitchen at home. Cook and bake with whole wheat flour or use brown rice instead of white.

Another great source of fiber is legumes and beans. Though this switch may be tricky for picky eaters, it is well worth it! Beans and legumes are packed full of plant protein, fiber, vitamin B, iron, folate, calcium, potassium, phosphorus and zinc. In addition to being full of nutrients they are also low in calories. The U.S. National Library of Medicine also says that "Eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate and other heart disease and diabetes risks". Try substituting legumes and beans for meat in a few meals a week and try new recipes that include our high fiber friends.   

Fruits and vegetables are also a good high fiber addition to your diet. This one is easier. The recommendation is eating at least 5 servings of fruits and vegetables a day. Aim for fresh fruits and vegetables when possible. Try to eat fruit for dessert or eat an apple in place of sugary juices. Add fresh fruit to your morning cereal or oatmeal. Put veggies in with your whole grain pasta or use riced cauliflower instead of starchy potatoes. Use trial and error to find out what works for you and your family. Either way eat more fruits, veggies, beans and whole grains and your body and mind will appreciate it!

To learn more ways to keep you and your family happy and healthy, visit our website at www.oxborochiro.com.  

By: Julia Jacobson

Office Manager

Source:

https://www.ucsfhealth.org/education/increasing_fiber_intake/

https://medlineplus.gov/ency/patientinstructions/000726.htm

https://www.choosemyplate.gov/vegetables

Fruits and Sugar

We were always told that we could eat as much fruit as we wanted. Experts now suggest to limit our fruit intake because of the natural sugar fructose. We have a lining in our stomachs that absorbs nutrients and if you leave unprocessed fructose in your gut for too long it can cause some uncomfortable symptoms like bloating and cramps to diarrhea. Fructose can do the same things to your body whether it comes naturally from fruits or if it comes from processed foods. 

One study done by Mayo clinic found that eating an over abundance of fruit has the same effect on the brain as eating processed carbohydrates. This is because it can cause metabolic and cognitive derangements. The study found that there is an inverse relationship between fruit intake and the volume of the cortex, or brain, that causes these reactions. Fruit certainly contains a lot of nutrients that are valuable in your diet, but the study states that eating too much fruit can have a negative effect because we have such an abundance of fruit year round we consume too much fructose. In a time before we had this overabundance of fruit available to consume, it is thought that our ancestors developed red-green color vision for the purpose of differentiating between rip, red fruit from a green background. We would eat fruit to ready our bodies for winter and use the sugar for energy, but now that winter never seems to come because we consume so much fruit. 

Low sugar fruits contain the most concentrated sources of the nutrients and are the most beneficial to eat. Some examples of these fruits include avocado, coconut, olives and  cacao. No, chocolate is not considered a fruit however, dark chocolate has a myriad of brain benefits and is considered a genius food. Berries are a good fruit because they are very low in sugar and are high in antioxidants for memory boosting and reducing inflammation. A nurses' health study did a long dietary survey of 120,000 female nurses and found those who ate a high amount of berries had brains that looked 2.5 years younger on scans. There was no association with fruit intake and the reduced dementia risk except with berry consumption. So if you like fruit try to eat mostly berries and only eat high sugar fruits in moderation. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source : https://experiencelife.com/article/genius-foods/

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/

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

Creating Calm Through Diet

Catherine Guthrie details in her article titled, "Anti-Anxiety Eating", about strategies to reduce stress and increase calm in your life. It has been discovered that one in five Americans suffer from anxiety, and it is likely that that number is higher because many do not seek help. There are certain factors that can contribute to anxiety such as genes, biochemistry, life circumstances, but even eating habits can cause increased anxiety. Particularly foods such as unhealthy fats, sugar, and refined flours can contribute to anxiety. Medications can be beneficial for many people, but they do not treat the root cause of someone's anxiety.

Henry Emmons, MD the author of "The Chemistry of Calm" explains that diet is the only way that we are able to produce neurotransmitters which can help regulate mood. Many neurotransmitters are signaled in the digestive system so it can assist in maintaining brain and gut health. One of the ways to create a calm brain is to stabilize blood sugar levels. Sugar can cause a surge of serotonin, which is often why people may crave sweets when they are stressed. This surge of serotonin can cause a blood sugar crash. It is best to enjoy meals and snacks that are nutrient-dense such as complex carbs, healthy fats, and high-quality protein. Some of these foods include legumes, grains, avocados, vegetables, grassfed meats, beans, or seeds. High-quality protein helps create amino acids, which aid in making serotonin, dopamine, and other neurotransmitters, which can create a calming effect. 

Inflammation can create anxiety so it is important to maintain gut health in order to create more calm. You can create a healthy gut by incorporating probiotic foods like yogurt, kimchi, kefir, kombucha and prebiotic foods such as onions, leeks, aspargus, and garlic. Fats can also be beneficial in modulating calm in the brain, and it is important to have an adequate balance of omega-3s and omega-6 fats. Omega-6 fats are considered more inflammatory, whereas omega-3's help with brain health. Omega-3s include salmon, sardines, nuts, seeds, and dark leafy greens. Henry Emmons explains that caffeine can be harmful if the brain is overly stimulated. It may be best to cut back on caffeine to see how you feel. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/anti-anxiety-eating/