The Benefits of Connecting with Others

Studies show that connecting with friends and family can help improve your physical and mental health according to Angela Troyer in her article titled "The Health Benefits of Socializing". One of the benefits that come from socializing with others include improved mental health. When we interact with others, it increases positive feelings thus diminishing depressive symptoms. Other mental health benefits to socializing with others include reducing the risk of developing dementia. Those that have strong social ties with others have been found to develop dementia at a lesser rate. There are increased memory and cognitive abilities for those keeping up their socializing, too. Your physical health can benefit from social interactions by increasing your immune system. When the immune system is strengthened it may make it easier to fend off the flu, colds or even various types of cancer. One of the biggest benefits found when people have active social lives is that they typically live longer than those that tend to isolate themselves. 

There are many ways to increase your opportunities to expand your social circle and connect with others. You can participate in a community group that focuses on hobbies or sports. Many libraries or recreation centers will offer classes that will create opportunities for meeting new people. You can invite friends or family over for a meal and even play a group game or sport after that. Find a friend to workout with or visit various sites around your city. All of these ideas and more can help increase your social life and benefit your health for the long-term. 

Sources: 

https://www.psychologytoday.com/blog/living-mild-cognitive-impairment/201606/the-health-benefits-socializing

For more information like this, please visit our website at:

www.oxborochiro.com

Benefits of Green Tea

According to Meera Senthilingham in her 2016 article "Can Green Tea Boost Your Brainpower and Treat Disease?" green tea has been long used in Chinese medicine as a way to cure certain ailments. Green tea has recently been found to promote health and decrease conditions such as high blood pressure, cholesterol, cancer or even Alzheimer's disease. The component in green tea that has a particular affect on the body is EGCG, which helps brain function. In a study done in 2014 observing the effects of green tea extract it was found that the areas of the brain connected with the working memory saw increased connectivity and thus aided in increasing memory when the extract was inhaled nasally. The plasticity changes in the brain could help improve symptoms associated with dementia, Alzheimer's disease and Down Syndrome. 

In a study focusing on Down Syndrome specifically participants were given EGCG in a pill form. When researchers compared the placebo and control group, those receiving the EGCG saw improvements for connections in the brain via nerve cells and language related areas of the brain. Participants also experienced improvements in visual memory and had improved ability to make plans or calculations. From this study, researchers were able to see the potential benefits of using EGCG in those with Down Syndrome. Researchers recognize that there needs to be more studies done to further investigate and solidify the benefits of EGCG. Researchers are hoping to do further studies using a larger amount of participants and include children in their work. Overall, EGCG may help protect the brain with certain diseases. 

Sources:

http://www.cnn.com/2016/06/16/health/green-tea-health-brain-down-syndrome/index.html

For further information visit our website:

www.oxborochiro.com

Increasing Muscle Mass Over the Years

As people age, appearances not only change but critical muscle mass can be loss that helps maintain good health. Sarcopenia is an age-related loss of muscle mass. According to Douglas Paddon-Jones in his article "More Muscle = Less Disease" sarcopenia can cause a 1% total muscle mass loss for every year after the age of 40. Muscle loss can cause it to be harder to lift objects, walk or maintain balance throughout the day. Sarcopenia makes it more difficult to stay physically active which causes an overall increase in chronic disease. 

To maintain muscle mass throughout the years, it is critical to consume protein and have an exercise routine. Douglas Paddon-Jones suggests for adults that struggle with sarcopenia that they consume at least 80 g to 90 g of protein a day. If you are a male or are physically active, talk with your doctor about consuming more protein than the recommended amount. If you suffer from kidney disease or another disease make sure to talk to your doctor because your protein intake may need to be limited. Protein intake can be made easier by focusing on getting 25 g to 30 g of protein at each meal and having protein-rich snacks. A breakfast that contains protein is essential for maintaining consistent intake. Some of these protein-rich sources could be chicken, pork, salmon, beans or soy nuts. Supplements such as whey protein or bars may be taken if you are unable to get enough protein. When choosing a supplement make sure it states that it has all essential amino acids. 

In regards to exercise and muscle mass maintenance it is important to make sure to stay active. Resistance training via lifting weights, yoga, pilates or resistance bands is a way to increase muscle mass. If you are choosing to lift weights to build muscle mass, it is imperative to build upon the amount of weights you are lifting and add additional repetitions and sets when training. This technique is called progressive resistance training and after doing this for a few months, sarcopenia sufferers could see a few pounds increase in muscle mass according to Douglas Paddon-Jones. 

Sources: 

http://bottomlineinc.com/muscle-less-disease/

https://www.oxborochiro.com

Tips for a Healthy Summer for Children

Research has shown that childrens' health actually declines in the summer despite images of children playing in the yard and eating fresh fruits and vegetables. According to Brenda McLaughlin in her article "Healthy Summer for Kids Turning Risk Into Opportunity" the school year provides structure for physical activity and dietary needs, especially for families who may not have access to regular meals during the summer. A sample of approximately 5,380 kindergarteners were used to detect changes in body mass index during the school year and summer. This study found that during the summer months the surveyed children gained weight at a rate of two or three times faster in the summer than the school year. The reasoning behind this is speculated to be because school limits the amount of time for eating snacks and allots structured time for physical activity.

Beyond physical health reasons alone, research has shown how nutrition and physical activity can positively affect learning. Children typically show a decline in their educational knowledge in subjects such as reading and mathematics during the summer months. Healthy habits and learning have a close connection, and there are a few steps that can be taken to ensure that children retain their overall health during the summer months.

In an interview with Dr. Stephen Pont, he reconfirms the data that children tend to gain weight during the summer months because of mindless eating, less activity and later bed times. Shae Gawlak in her article "Top Ten Summer Healthy Tips for Kids" states that children should get between 8-10 hours of sleep at night in order to fully recover from activity and heat. Dr. Pont suggests that families should take advantage of schools' playgrounds, parks and summer camps. Families can do activities together such as taking walks, playing games or going to a gym. Children should get at least 60 minutes of physical movement each day.

Shae Gawlak suggests that children should never skip breakfast and make sure their plates are at least half full with fruits and vegetables. When playing outside children should reach for water instead of soda, especially to prevent heat exhaustion. Children partaking in activities such as rollerblading, biking and skateboarding should wear safety equipment to prevent injuries and whether it is sunny or cloudy, they should wear sunscreen.

Summer is a great time for children to continue to gain health and knowledge. It is critical to incorporate healthy meals into daily routines, physical activity and making sure they are getting adequate sleep. These steps will help children continue to be healthy in the summer and throughout the year.

Sources:

http://www.edweek.org/media/nslahealthysummers-blog.pdf

http://www.fit2bekids.com/top-ten-summer-healthy-tips-for-kids/

https://www.oxborochiro.com

Healthy Seeds to Add to Your Diet

Seeds are a healthy additive to diets because of all the nutritional benefits they contain. Seeds are typically filled with vitamins, minerals and healthy fats that are essential to maintaining good health. When buying seeds it is best to store them in the refrigerator and if they need to be ground, it is suggested to grind them yourself to maintain freshness.

Chia seeds are classified as a superfood that have a long history of more than 500 years according to the website wholeliving.com. They make a great addition to smoothies, yogurt, soups, baked goods and can be added to thicken products. These tiny seeds are a superfood because of the omega-3 fats, antioxidants, fiber and protein they contain. According to Nick Harris-Fry, a few tablespoons of chia seeds will give you approximately a third of your recommended daily fiber.

Pumpkin seeds or pepitas are a wonderful addition to salads, smoothies, soups or can be eaten by themselves. These seeds contain unsaturated fats, protein and zinc. Although pumpkin seeds may come shelled, the shell contains most of the fiber and the seed has most of the nutrients so when eaten together they provide many health benefits. 

Hemp seeds are considered a protein powerhouse because they contain 10 grams of protein in just a few tablespoons according to Nick Harris-Fry. These seeds can be added to salads, baked goods or even be made into hemp milk which is a great alternative for those who are intolerant to dairy products. Hemp is a source of all essential amino acids according to Terri Coles in her article titled "10 Healthy Seeds to Add to Your Diet".

Flaxseeds also known as linseeds are a wonderful seed to add to your diet for additional fat, protein and fiber. Ashley Pettit states that these seeds can have an anti-inflammatory effect in the body. These seeds can be added to cereal, baked goods and smoothies to increase the nutritional value of these items. Flaxseeds can be used to replace eggs in a recipe. You can use one ground tablespoon of flaxseed and three tablespoons of water to create this egg alternative. Flaxseeds should be ground up and refrigerated before being added to anything because if they are whole, they cannot be undigested and will not give you the full nutritional value. 

Sunflower seeds have a long history of being filled with antioxidants and vitamins, especially vitamin E. They can be eaten as a snack or added to salads to increase your protein and fat intake. Sunflower seeds can be blended into a butter that is a great replacement for those who cannot have peanuts or almonds. These seeds are typically easier for people to digest and can even be sprouted in water to increase digestibility. 

Sesame seeds can be found on hamburgers bun but can also be a delicious addition to many foods such as sushi, other breads or fish. Tahini sauce is made from these small and flavorful seeds which can be added to salads, hummus and other dishes. Sesame seeds packs in minerals, amino acids and other vitamins.  

Sources:

http://www.coachmag.co.uk/healthy-eating/5385/healthy-seeds-and-how-to-eat-them

http://www.huffingtonpost.ca/2014/10/02/healthy-seeds_n_5921822.html

http://www.wholeliving.com/135967/pantry-primer-6-seeds-add-your-diet#27383

http://www.onegreenplanet.org/vegan-food/seeds-to-pair-with-greens-for-a-high-protein-meal/

Sun Safety

According to the American Academy of Dermatology sun safety is critical for protecting skin against signs of aging and risk of developing cancer. Everyone should apply sunscreen any time they are exposed to the sun's rays because one in five Americans will receive a skin cancer diagnosis at some point. The AAD has helpful guidelines for safety in the sun. 

Experts suggest finding shaded areas during 10 a.m. and 2 p.m. because of the strong rays the sun emits in that time period. When you are in areas with water, snow or sand it is important to exercise more precaution because the sun's rays are reflective. It is best to wear protective items such as pants, hats, sunglasses and long-sleeved shirts to block the rays when outside. 

It is imperative to use a minimum of SPF 30, waterproof, Broad Spectrum (UVA/UVB protection) sunscreen throughout the year. When applying sunscreen most people do not use enough. According to the AAD, it is recommended to use at least 1 oz. of sunscreen to cover parts of your body that will be exposed. 15 minutes before stepping outdoors, apply sunscreen in order for it to fully dry. Remember to reapply suncreen at least every 2 hours or after sweating and swimming since sunscreen tends to rub off. While it would seem that a higher SPF would protect against more harmful rays, the AAD assures that SPF 30 blocks 97 percent of the sun's rays. Higher SPF's may protect against more but no sunscreen can block all of the sun's rays. Remember to buy new sunscreen at least every three years and throw away bottles with past expiration dates. Sunscreen is not recommended for children under the age of 6 months, and infants also should not be exposed to the sun. If infants are outdoors, you can shield them from the rays by dressing them in protective clothing. When infants are fully covered, make sure that they do not get overheated and remember to give them liquids to keep them hydrated.

If you find yourself in a situation where you get sunburnt, there are a few ways to treat it. It is important to stay hydrated by drinking liquids and try taking a cool bath to reduce your overall body heat. You can use moisturizer or hydrocortisone cream to decrease skin dryness and discomfort from the sunburn.

Although Vitamin D is a critical vitamin for your health, the sun is not the only way to obtain this vitamin. Vitamin D supplements can be taken or added through food choices. There has been speculation as of late that sunscreen can be toxic, but the AAD assures that any side effects from sunscreen does not outweigh the risk of developing skin cancer. 

While following all these safety regulations it is also important to do a self-check of one's body or see a dermatologist every year to see if there have been changes in skin, moles or bleeding. 

Sources: 

https://www.aad.org/media/stats/prevention-and-care/sunscreen-faqs

Outdoor Summer Activities

Summer is a great time to combine the outdoors and exercise. Here are a handful of suggestions for summer time activities that can also improve your overall health.

Stand-up paddleboarding is becoming an increasingly popular activity. A paddleboard is essentially a larger surfboard that you balance on while using a paddle to steer across water. This activity gives you a complete body workout while helping with core stability.

Swimming is an enjoyable workout that increases health. It is a gentle activity that is great for those who have joint or muscle pain. Swimming helps develop strong muscles while increasing core and low back strength, which can help improve posture and protect your spine. To increase the health benefits of swimming, try speeding up your pace and decrease your rest time after each lap.   

Sailing or rowing classes are a fun way to incorporate exercise and the outdoors. Sailing gives participants an overall workout while increasing coordination, endurance and can even burn up to 200 calories. Rowing outdoors is a low-impact summer activity that emphasizes legs and core. 

Kayaking is a fantastic workout for your upper body and core. It can be helpful when beginning kayaking to take courses in a pool or still water before trying in rapids. Kayaking is a fun way to explore new areas of water. 

Going for a bike ride is a wonderful way to increase cardiovascular health while being outside. Biking outdoors has been found to be more beneficial than using a stationary bike because you must steer, balance and adapt to varying terrain. It is critical to remember to wear a helmet and make sure that your bike is custom fitted to your body to avoid causing back or knee stress. 

Gardening is a hobby that has health benefits. Digging holes, raking, pulling weeds and tilling can give you an overall body workout that burns an average of 250 calories an hour. For every hour that you are gardening it is important to take breaks from a hunched over position to maintain good posture.

For more information visit our website at 

www.oxborochiro.com

Sources:

http://www.shape.com/fitness/workouts/10-new-outdoor-workout-ideas

http://www.webmd.com/fitness-exercise/6-great-ways-to-get-fit-outdoors?page=3

http://www.today.com/health/skip-gym-summer-7-outdoor-workouts-burn-major-calories-1D79833570

Healthy Drinks for Summer

It's getting warmer again and the sun is getting hotter.  We all know that when the temperatures go up we have to stay hydrate and drink more liquids.  Yet not all drinks are created equal and some actually do you more harm than good.  So to stay cool and hydrated this summer, we've created a list of some of the most popular drinks, their risks, and their benefits.

Water

Our bodies are 60% water, so it's important to replenish our water by drinking water.  While this may seem like a simple fact, it's harder than most people think.  We lose water with every breathe we take, every time we sweat, and each time we use the bathroom.  All health professionals agree that drinking plenty of water is essential to health, but the recommend amount varies between sources.  Currently, the most clinically supported recommendation is about 9-13 cups daily (2.2-3L). 

So when you're out and about this spring and summer, make sure you pack a water bottle or two to keep hydrated and healthy.

Juice

Natural fruit juices are a great alternative to water when they are in their purest form.  Things like watermelon (which is 90% water), oranges, grapefruit, and other melons can all help to keep us hydrated.  The negative of drinking juice is the added sugar to make them sweet.  Sugar is linked to obesity and other health risks when consumed in large quantities.  If you were to consume 9-13 cups of juice in replacement of water, you would be consuming 207-299g of sugar based on an average of 23 g of sugar per cup of juice.  The recommended daily sugar intake is roughly 25g, making this a very unhealthy way to stay hydrated.

We recommend that if juice is the way you want to keep cool, try to limit your consumption to 100% pure fruit juice without added sugar.  This will help to replenish your body without a huge sugar rush.

Soda

A study performed by Harvard School of Public Health has reported that consuming pop not only has little nutritional value, but can increase your risk of type 2 diabetes, heart disease, and chronic health conditions.  They found that diabetes and heart attack risk increased by 20-26% in people who drank 1 to 2 cans of pop a day.  Another study found that men and women who regularly drink a can of pop a day increased their risk of autoimmune conditions like gout by 75%.  Other health concerns with drinking soda pop is the high levels of phosphates, which can have a negative effect on bones both in adults and in growing children.

Overall, knowing the health risks that come with these sugary drinks and that it does little to keep you hydrated compared to water and natural fruit juices, it is not a recommended regular beverage to keep you cool during the long summer days.

Sports Drinks

Sports drinks are great at replenishing our electrolytes and keeping us hydrated, especially when exercising or being active.  It is often the drink of choice when doing work out in the sun, playing sports, or being otherwise active.  Still, for those of us that enjoy the outdoors via a lawn chair or floating in the pool these drinks and their added perks aren't any more beneficial than water.  Still, they are great for hydration after a hard sweat.

Energy Drinks

Caffeine has had a bad rep as a dehydrator in popular culture.  The belief was that because caffeine acts as a diuretic, which increases urination, it dehydrates you more than it hydrates.  That is long since been found to be clinically false, making energy drinks okay to drink on a long, hot day.  Like juice, due to the size of most energy drinks, their caffeine content, and added sugars it is not recommended solely drink energy drinks to stay hydrated this summer.  It is best to have one or two of these a day, drinking water to replenish your body the rest of the way.

Alcohol

Alcohol dehydrates.  It's as simple as that.  While there are plenty of fun summer drinks that contain alcohol, it is best to limit your consumption.  If you are going to be out in the sun and drinking, it is recommended to have one cup of water for every alcoholic drink you consume to replace the water you are losing.

For more information on this and other health and wellness tips visit our website at:

www.oxborochiro.com

Sources:
http://www.webmd.com/parenting/features/healthy-beverages
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/soft-drinks-and-disease/

National Correct Posture Month!

Did you know that May is national correct posture month?  One of the most powerful tools for you and your family in maintaining correct posture and proper spine biomechanics is regular chiropractic treatment and massage therapy.  Chiropractic can help keep your spine mobile and pain free, making  sitting at your desk, typing on the computer, playing sports, and doing your day to day easier.  Massage therapy helps to loosen chronically tight muscles, rehabilitating your posture muscles so that they can keep you standing and sitting straight and tall.

Beyond chiropractic and massage therapy, there are a variety of daily exercises and stretches that promote good posture.  These utilize basic range of motion movements and are easy to do at your work station, at the gym, or at home.  Contact us today for more information on your spine, to schedule a posture check, and help you find health and wellness.

Contact us for more information on stretches and your spinal health at: 

www.oxborochiro.com

or

952-948-9225

 

Gardening Health Tips

Now that it's getting warmer and the flowers are starting to bloom, many of us are starting our summer gardens or doing yard work.  While this is a fun, healthy way to get some exercise and spend time outdoors, there are some health risks involved.  Here are just a few tips from the Centers for Disease Control and Prevention (CDC) to keep you safe and healthy while creating a beautiful garden.

1. Dress with protection in mind
   
   • Everything from the sun to bugs to common garden and lawn chemicals can be irritating to the skin or eyes.  Use safety goggles or sunglasses when necessary.  Also make sure that you have sturdy, closed-toe shoes on to protect your feet.  If you are using loud tools, use ear protection.  And always keep watchful for harmful insects like bees and ticks.  Long-sleeved shirts, rubber boots, and long pants can help protect you from insect bites.
2. Understand you tools
   
   • Both powered and non-powered tools have risks if not used properly.  Make sure you understand how to use your tools, that they are working properly, and that you know how to safely handle any chemicals you might be using.
3. Know your body's limits in the heat
   
   • When you're working out in the sun your body needs more water than you might normally drink.  Make sure that you are hydrate and have easy access to water whenever tending the garden.  Also take breaks in shaded areas often to cool your body down.  If you start to feel nauseous, get a headache, or feel dizzy you likely are having symptoms of heat-related illnesses and should get into a shaded, cool space immediately.  If symptoms persist, call 911.
4. Know the environmental risks
   
   • Small cuts and nicks are common when working with plants and gardening tools, but this puts you at risk for general infections.  It also increases your risk for tetanus, which is a bacteria that is commonly found in soil.  If you have any open cuts or sores, be sure to cover them properly and clean any fresh cuts properly.  Also be sure that you are up to date on your tetanus vaccination if you spend a lot of time working in the dirt.

Source: http://www.cdc.gov/family/gardening/

For more information on health, wellness, and alternative treatment options visit:

www.oxborochiro.com