Exercising to Reduce Healthcare Costs

A new study shows that people who have heart disease and regularly workout typically save in yearly healthcare costs according to Lisa Rapaport. The American Heart Association states that people should be getting at least 30 minutes of moderate aerobic activity five times a week. Moderate activity includes mowing the lawn, cleaning or walking at a fast pace. The AHA also states that 25 minutes of vigorous aerobic activity three times a week or a combination of moderate and vigorous activity is acceptable. Activities that are considered vigorous are running, swimming laps or participating in an aerobics class. This amount of activity has been shown to reduce complications and death from heart disease. According to the study, only one-third of heart disease patients get this amount of weekly exercise. 

A nationwide survey was completed in 2012 involving over 26,000 adults. The study found that 9 percent of these adults had cardiovascular disease. The participants that had cardiovascular disease had overall higher healthcare costs. Heart disease sufferers that workout at least 30 minutes five times a week typically saved $2,500 each year in healthcare costs.  It is speculated that if at least 20 percent of heart disease patients would meet their minimum physical activity recommendations, approximately $6 billion would be saved a year in healthcare costs. Participants of the survey that had high blood pressure were not included in the heart disease group, which may have led to an underestimation of those with heart disease and thus would increase the average amount paid for healthcare costs. It is never too late to start exercising, but it should always be done under a physician's care. To find out more ways to improve your health, please visit our website at www.oxborochiro.com.  

Source: http://www.reuters.com/article/us-health-fitness-heart-costs-idUSKCN11E2H4

School Lunches

Packing your child's lunch throughout the school year can be a daunting task. Mary Brophy Marcus in her article titled "5 Worst Things to Pack in Your Kid's School Lunch" discusses food items that should typically be avoided when packing lunches and offers alternatives to creating healthier meals for the family.

Although deli sandwich meats are easy to pack for lunches, they are typically full of nitrates, unhealthy fats, extra sodium and added colors. Despina Hyde, a registered dietician, suggests roasting meats the weekend before and slicing it for the following week's lunches. Vegetables such as spinach, red peppers, cucumber, pickles and even apples are a healthy addition to sandwiches. Instead of using mayo some healthier alternatives are hummus, mustard or avocado. Whole wheat bread is the best option for a bread choice because it has 3 grams of fiber in each slide. 

Peanut butter and jelly sandwiches can be a healthy option for lunch if you avoid nut spreads that contain extra sugar, artificial sweeteners and hydrogenated oils. Jelly can oftentimes contain a large amount of added sugars so it can be helpful to use sliced fruit to sweeten the sandwich. As an alternative to a sandwich, you could pack apples, nut butter and whole wheat crackers. 

Food kits that contain deli meats, cheeses or even build-your-own pizza typically aren’t a healthy option due to their processed nature and excess salt and sugar. Homemade wraps, sandwiches or even pizza can be made to be healthy. Sandwiches and salads that are filled with mayo are not healthy options for a school lunch due to their saturated fat content and potential to spoil. An alternative to these types of sandwiches and salads are using Greek yogurt, lemon juice and avocado to create a creamy mayo substitute. If you are going to make a sandwich with tuna or egg products, remember to always use an ice pack to keep the items cold. Despina Hyde dismembers the myth that all yogurt products are healthy. Oftentimes, yogurt is packed with sugar and artificial colors. Combining plain yogurt with fruit on the side is a nice alternative to the typical kid’s yogurt at the grocery store. Remember to use an ice pack to make sure the yogurt stays cold until lunch time. 

With all of these healthy alternatives to school lunches, it is also important to make sure the food your child is consuming is safe. You can pack antibacterial hand wipes to encourage your child to wipe their hands before and after lunch to prevent the spread of germs. If their lunch is perishable, remind your child to get rid of it and not save it for a later time. The maximum amount of time to leave out perishable items is 1 1/2 hours. If you sent soup or casserole for your child to school, it is best to make sure you have a quality thermos to keep the items hot. When the lunch bag comes home at night, make sure to clean it out with an antibacterial spray or wipe. Packing lunches is a great way to involve the entire family in eating healthy lunches. For more information on keeping your children healthy throughout the school year, please visit our website at www.oxborochiro.com. 

Source: http://www.cbsnews.com/news/school-lunches-the-5-worst-things-to-pack/

Incorporating Play Into Exercise

Andrew Heffernan discusses in his article "How Fun Fosters Fitness" the importance of incorporating play into your life especially when it pertains to exercise. Play can make exercising more exciting, fun and effective. Play is defined as "occupying oneself in an activity for amusement or recreation" according to Heffernan. In our world, play can include games, painting, dancing or even gambling but it is dependent on one's personal preference. Although there are not defined survival benefits for playing, play is wired in a particular survival area in our brain.

Play is sometimes done solely for the sake of enjoyment which is why some people view it as a poor use of their time. With our ever expanding daily schedule it can be hard to find to incorporate play into our days. Play has particular characteristics that help define it. Play is done voluntary for the sake of it being fun and exciting. Play can be structured but also has the potential to be spontaneous and allows room for freedom from time constraints. During moments of play, we typically lose our sense of being self-conscious and just enjoy our time. Play can involve multiple people which can harbor competition, fun and social interaction. Some examples of play include playing a musical instrument, dancing, sports, reading or art classes.  A lack of play time particularly when children are under the age of 10 has been shown to increase depression, addiction, lower impulse control and less meaningful relationships with others.

Incorporating play into exercise can take place in a variety of ways. When using gym equipment, play can be harnessed by using equipment with multiple purposes such as kettlebells, medicine balls, hula hoops or even logs in the backyard. These types of equipment can create excitement and fun while working out. Oftentimes, sports are played many years without much variety of other activities incorporated. It can be beneficial to play a plethora of sports to get you excited about exercising and play. The outdoors provides many opportunities for playful exercise. Parks, trails and lakes provide many options for the types of exercise you can partake in. Incorporating others into your exercise routine can increase fun. Try giving your workout partner a piggyback ride in place of dumbbells or pushing against them to simulate a weighted sled. To discover more ways to take care of your body, please visit our website at www.oxborochiro.com.

Source: https://experiencelife.com/article/play-on/

Back to School

The school year is just around the corner and many children and their families may be feeling anxious about the upcoming year. The article titled "Back-to-School Tips for Parents" outlines basic tips to help you and your family ease potential worries about entering into the new school year. 

It is important to meet your child’s teacher before the year begins, if possible, whether at a back-to-school night or open house because it can help ease anxieties when the family has met the teacher. If you are unable to attend one of these events, writing an email or calling the teacher introducing yourself can help keep lines of communication open throughout the year. If your child is new to the school it can be helpful to take a look around the building to familiarize your child to the environment. Even if the child has attended the school previously, walking into their new classroom may help ease worries about being able to find everything that is needed. Before the year starts bringing your child to buy school supplies can help them get excited about the new year and letting them to use some of the new items such as a calculator, protractor or compass may help them to feel more comfortable using these supplies. Allowing your child to buy fun and colorful school items can help them feel more excited about starting school. It may help your child get excited for school by getting together with a friend from school. Your child may also feel more comfortable confiding in a friend about potential worries regarding the school year.

To get your child prepared for the school year, it is best to begin your school routine at least a few days before the year starts. This could include setting an alarm and having your child go through the routine of getting ready for school. Starting a school routine a few days before the year begins may ease nerves and have the first day of school go more smoothly. To find more tips on how to keep you and your family healthy throughout the year, please visit our website at www.oxborochiro.com. 

Source: http://www.pbs.org/parents/education/going-to-school/back-to-school/back-to-school-tips-for-parents/

Hydration

Most people can survive over a month without food but are unable to survive much past a few days without water. According to the article “What You Need to Know About Dehydration” the role of water in the body is critical. Water helps protect the brain, spinal cord and other tissues. Water will help the body regulate its temperature, lubricate the joints, remove toxins and other waste products when sweating. While most of the water we consume will exit our bodies through sweating, urinating or breathing. Water intake is critical to maintaining hydration especially when dehydration is due to hot temperatures or exercising. 

Dehydration can cause mental and physical performance decline alongside feelings of thirst, dizziness, irritability and potential headaches. Even a 1% decrease in fluids can cause performance decline and a 3% decrease in fluids can cause heat stroke or exhaustion. Your blood can become thick due to dehydration which causes your heart to pump harder in order to give oxygen to the rest of your body. When exercising it is suggested to drink at least 200 to 285 ml of water every ten to 20 minutes. The total from beverages or food sources should be 3.7 liters for men and 2.7 liters for women. The signs of dehydration are feeling thirsty and you should drink when you have these urges.

It can be difficult to stay hydrated during intense exercise so it is essential to start an activity fully hydrated and when the exercise is complete, rehydrate with fluids. Electrolytes will be needed when exercise is longer and in hotter temperatures. When we sweat we lose certain minerals like sodium and potassium that help regulate water levels in the body. Coconut water are a good alternative to common sports drinks to help with increasing hydration. You can get a sense of the level of hydration by your urine color. If it is a darker shade of yellow, you typically will need to consume more fluids. If it is a light color or even clear, you are likely well hydrated. The United States National Research Council recommends the consumption of at least eight medium-sized glasses of water a day but that can depend on body size, amount of activity, humidity or diet. Fluid intake can also come from the types of food you eat, especially foods like bananas, tomatoes or cucumbers. Drinking water (approximately 500 ml) during meals can help with weight loss because of its ability to make you feel full. Water consumption is not only important in the summer but all year round! To find more information about staying healthy, please visit our website at www.oxborochiro.com 

Source: http://www.coachmag.co.uk/health/5664/what-you-need-to-know-about-dehydration

Spices to Add to Your Diet

Spices have a long held history of having healing powers, especially when pharmaceuticals were not available.  Casey Seidenberg explains in his article titled "Spices and Their Health Benefits" that spices were seen as a sign of wealth and were viewed as extremely valuable. Adding spices to diets can help with digestion and absorption of nutrients. Spices should be bought in small amounts to maintain freshness and sealed in tight glass containers. Listed below are spices that are easy to add to your diet to improve flavor and your health. 

Cardamom: This spice can be used in drinks such as chai teas or coffee. Cardamom can also be used to add flavor to curries, rice meals or can be used alongside salt and pepper to give meat a smoky flavor. This spice is typically used to remove toxins from the body and has been seen to reduce tumor activity. 

Cayenne: Cayenne has an active ingredient in it called capsicum. This component can increase circulation and weight loss. An easy way to incorporate cayenne into your diet is to use it in tacos, Cajun dishes or even add it to lemonade for a spicy drink. 

Cinnamon: Cinnamon is a great spice to add to your diet. You can use cinnamon to flavor oatmeal, sweet potatoes, squash, carrots or leafy greens. Other ways to use cinnamon include sprinkling it onto black beans or even mixing it into warm milk. Cinnamon is a typical spice used in Chinese medicine that has been shown to increase glucose sensitivity and has antioxidant properties. 

Cumin: Cumin is a wonderful spice that helps digestion, has antibacterial properties in the digestive system and helps with the ability to absorb nutrients. Cumin can be added to dishes to enhance flavors in soups, pork, hummus and tacos. 

Ginger: Ginger can be used to flavor tea, smoothies, juice, soups or stir fry. The value of ginger has anti-inflammatory properties can be used for nausea, digestive issues and can be particularly helpful during pregnancy. 

Black pepper: Years ago during the spice trade time, black pepper was a much desired product. Black pepper can be used to stop cholesterol absorption and lower blood lipids. Black pepper can be used in many dishes and it is best to crack black pepper at the end of cooking because of its tendency to become bitter.

Turmeric: The active ingredient in turmeric is called curcumin, and it has many powerful effects in the body. Some of the health benefits of curcumin include having anti-inflammatory, antiviral, antifungal and anticancer components for the body. The diseases it may fight against include arthritis, Alzheimer's disease, diabetes, allergies and other chronic diseases. Turmeric can be taken in pill form or used in curries, dressings, mixed with honey or added to milk. 

Please visit our website to find more ways to keep your whole body health at www.oxborochiro.com. 

Source: https://www.washingtonpost.com/lifestyle/wellness/spices-and-their-health-benefits/2014/01/07/4f074f24-6f2d-11e3-aecc-85cb037b7236_story.html

Increasing Your Sleep

When life gets busy, it is easy to reduce the amount of sleep we get each night in order to accomplish more tasks. Kermit Pattison in his article "Sleep Deficit" discusses the importance of maintaining a regular sleep schedule that includes at least 7-8 hours of sleep every night. Although it may seem that our bodies are at rest during sleep, our bodies are busy repairing vital parts of our physiology and psychology which allow physical functions and minds to be more alert, productive and maintain overall health while we are awake. 

The National Sleep Foundation states that nearly a third of Americans describe daytime tiredness as an interference to their daily lives. There are four stages of sleep that our bodies go through. The first stage is when we fall into a light sleep which causes our muscle and eye activity to decrease. During the second stage of light sleep our body temperature, brain waves and heart rate will decrease in order to get ready for deeper sleep. Stage 3 is the beginning of deeper sleep and during this time brain waves will continue to slow and growth hormone is released to help damaged cells. The final stage of sleep is when muscle activity stops and it is not easy to be awaken in this stage. Rapid-eye-movement (REM) sleep occurs approximately 90 minutes after you have fallen asleep. REM sleep can last for one hour and approximately 20 to 25 percent of our sleeping hours are spent in REM sleep. During this time, breathing becomes more shallow and rapid. Eye movement increases, brain waves speed up, blood pressure and heart rate may rise and the ability to regulate body temperature decreases. REM sleep typically makes people feel rejuvenated in the morning. 

When sleep is lost we can tend to feel easily angered while more sleep helps increase positive feelings. Stress and weight can be increased when sleep is missed while the immune system can be compromised. Sleep deprivation can cause inability to repair muscles after intense exercise. Losing sleep has a cumulative effect, according to a study done placing participants in a dark room for 14 hours for multiple weeks. Participants of this study slept an average of 12 hours a night for the first four weeks and then after time it decreased to eight hours. The conclusion of the study was that you had to sleep until your previous missed hours were gained back. 

Increasing the length and quality of sleep allows the mind to function and keep multiple tasks in order. There are some tips to help you increase the amount and quality of sleep you receive in the evenings. A relaxing and regular routine of sleep can help regulate your sleep cycle. Avoiding caffeine, heavy meals, screen time, sugar, nicotine and alcohol especially close to bedtime can help you to sleep better. Keeping the bedroom quiet, dark, cool and reserved for relaxation rather than work can help increase quality of sleep. If you end up unable to fall asleep at night within 30 minutes, move to another area and do something that is restful until you are ready to fall to sleep. 

Please visit our website www.oxborochiro.com to find more tips to stay healthy. 

Source: https://experiencelife.com/article/sleep-deficit/

Eating for Immunity

The immune system is a powerful defense against illness. As the summer is slowly coming to end there are eating strategies that can improve an existing illness or prevent new ones from occurring. According to Dr. John Berardi in his article titled “What to Eat for a Stronger Immune System” we all have bacteria in our stomach that works to prevent illness, but the good bacteria needs to be properly fed to work efficiently. The immune system begins as we consume products through saliva. If bacteria or germs are able to pass through saliva and into our stomach, the hydrochloric acid in our stomach will typically match up against the bacteria. If the hydrochloric acid does not stop the bacteria from entering the digestive system, germs will be met with our system’s chemical compounds and proteins that will break them down. The digestive system’s good bacteria called probiotics will block bad bacteria from being able to enter our bloodstream, colon or small intestine. 

The entire GI tract houses most of our immune system which helps us fight off dangerous invaders. To increase the amount and strength of probiotics in our GI tract, certain types of foods should be eaten. Good bacteria thrive on whole foods but deteriorate when processed and sugar-filled foods are consumed. In general, if these types of foods are eaten you are more apt to develop illnesses and stay sicker for a longer time. 

Eating a healthy diet will help combat illness by feeding the good bacteria in your gut. Prebiotics, which are a form of semi-digestible fiber help bacteria flourish. You should aim to consume 2-3 servings a day of these foods. Some examples of prebiotics are garlic, leeks, onions, apples, bananas, barley, quinoa, yams, berries, chia seeds and flaxseed. You can take prebiotic supplements but they should only be used in addition to the prebiotics you are already consuming.

One to two servings of probiotic foods should be eaten each day. Probiotic-rich foods are kefir and yogurt with live and active cultures, pickles, kimchi, miso, tempeh, soy sauce and kombucha. Probiotic supplements can be taken in addition to consumption of probiotic foods. 

While prebiotics and probiotics aid in fending off illness sometimes sickness can still occur. Consuming products like garlic, bone broth, green tea, honey and elderberries can help you feel better faster. Other than consuming prebiotics and probiotics some ways to improve your immune system include eating the correct amount of food (not overindulging or not eating enough), eating healthy fats (avocados, nuts or olive oil), reducing sugar intake, consuming protein and eating plenty of vegetables and fruit. A diet that is balanced in healthy foods can increase your immunity against harmful bacteria. For more information to keep you healthy please visit our website at www.oxborochiro.com.

Source: http://www.livestrong.com/blog/eat-stronger-immune-system/

Ways to Increase Energy Throughout the Day

Oftentimes energy levels can dip throughout the day due to food or drink choices. Julie Kendrick gives some suggestions on how to avoid these crashes during the day in her article titled " 5 Energy Traps (and How to Avoid Them)". 

If you wake up in the morning feeling exhausted there are a few tips for increasing your energy to sustain you through the day. One reason that your energy may be low in the morning is due to dehydration since liquids haven't been consumed overnight. You may choose to start your day with water and when choosing breakfast avoid refined sugar and carbohydrates because of the changing cycles of energy they cause due to blood sugar spikes and falls. Some healthier breakfast options that will help you avoid blood sugar spikes are eggs, steel-cut oats with berries, whole milk and nuts. If you choose to make a smoothie in the morning add protein filled products such as protein powder, yogurt or almond butter. For added fiber to keep you full use kale, spinach or parsley. Coconut oil and avocados are a great option for adding healthy fats into your diet.

If you feel drowsy midmorning it could be caused by a blood sugar drop- instead of grabbing more sugar, caffeine or carbohydrates choose protein or fiber filled foods. Some healthy options are almond butter, nuts, vegetables and hummus. These slow digesting foods will help you to feel full for a longer period of time. 

Typically, cortisol levels will drop between 1 and 3 pm causing tiredness. If your lunches are typically low in protein and fiber, you will likely feel lethargic. You can try having a lunch that contains healthy fats, protein and fiber. Feeding your gut bacteria will cause a change in energy levels, and you can increase good bacteria in the gut by adding items such as yogurts with live cultures, dill pickles or other fermented vegetables. 

After work you may feel lethargic due to the length of time between lunch and dinner. It can be a perfect set-up for mindless snacking. It is helpful to drink a glass of water right when you get home to help your body restore itself. If you are unable to wait until dinner to eat, try snacking on items like nuts, avocados or seeds to stabilize blood sugar and energy. 

Before bed it may be easy to give into cravings for poor food choices. If food is eaten right before bed, your blood sugar will spike and your body will then need to start the cycle of digestion. This could cause a rise in cortisol which would interfere with the ability to sleep well at night. Take the time before you grab a snack before bed to see if you truly are hungry. If you are, try a small protein shake, cottage cheese or a small banana with almond butter. If you aren't hungry, find another way to calm down and rest before bed by meditating, journaling or talking to a loved one. 

Source: https://experiencelife.com/article/5-energy-traps-and-how-to-avoid-them/

Please visit our website at www.oxborochiro.com.

The Importance of Good Posture

Good posture is critical to maintaining overall health. According to the article titled “The Heath Benefits of Good Postures” there are numerous benefits to actively improving your posture. 

To check to see if you have correct posture when standing make sure you are naturally lengthening your body and not arching your back. Your chin, jaw and knees should be relaxed while opening your chest and shoulders. Lean slightly forward on the balls of your feet and relax your arms while standing. When displaying good posture your spine should be neutral and relaxed. 

To further improve your posture, make sure you are moving throughout the day, especially if you work at a desk most of the day. If you are working at a desk, you can try sitting on an exercise ball to decrease the chances of your muscles locking up. An exercise routine can greatly improve your posture, too. Tai Chi or Yoga is a wonderful way to increase body awareness and movement. Relaxation is critical for reducing tension throughout the body, and this can be done through swimming or massage. 

The benefits of good posture are endless. Digestion and breathing can be improved through practicing good posture everyday by keeping the rib cage at the correct upright height which will allow the digestive system and respiratory system to fully open to work more effectively. Good posture can prevent future back problems and reduce tension throughout the entire body. Since muscles lose tone and function throughout the years, proper posture can aid muscles in working more efficiently and can help strengthen stomach and back muscles. Another additional benefit to improving posture is increased concentration and confidence. Chiropractic care can help greatly help with posture. Call us today to schedule your next appointment!

Source: http://www.seventhwaveuk.com/content/68-the-health-benefits-of-good-posture

Please visit us at: www.oxborochiro.com