Chiropractic Adjustments

According to Christina DeBusk, one out of every five Americans experiences anxiety disorders according to Christina DeBusk. Chiropractic adjustments have been shown to lower feelings of nervousness and unease that can be caused by these disorders. In a poll completed by the website AnxietyCentre.com more than 52 percent of those who responded stated they "experienced little to great benefit" in anxiety levels after chiropractic adjustments and reduced negative side effects that can be caused by anxiety. In those participants, one out of five said they would recommend chiropractic care for others that may be experiencing stress.

Chiropractic adjustments have been shown to improve sleep, lower digestive issues and irritability.  For those that may be fearful of manual chiropractic adjustments, there are tools that can be used to reduce anxiety and increase comfort. Instruments used in chiropractic work adjust at a rate that doesn't allow muscles to tense and try to resist treatment. The instrument only affects the area it to applied to so it doesn't negatively impact any nearby joints. This can be a gentler approach to chiropractic work for those who are anxious about adjustments. To find out how chiropractic adjustments can benefit you, please visit our website at www.oxborochiro.com. 

Source: https://www.chiroeco.com/chiropractic-adjustments-2/

Sugar

Many people this time of year try to get into shape by exercising more often and giving up their sugar habits in search of better health. In the article titled, "11 Weird Things Sugar's Doing To Your Body" by Leah Zerbe, she discusses how sugar can negatively affect your overall health. Zerbe explains that Americans currently consume about 130 pounds of added sugars each year, which equals about 22 teaspoons a day. The American Heart Association recommends a much smaller amount of sugar. Fructose, an element found in sugar and high-fructose corn syrup, can cause fats to store up around your liver. This can cause nonalcholic fatty liver disease, and this condition was typically not seen before 1980. The American Heart Association recommends only 5 teaspoons a day for women, 9 teaspoons for men and 3 teaspoons for children.

Diabetes and heart-related diseases are typically related. When consuming a high amount of sugar, extra insulin is released in the body. With the extra insulin, it can cause artery walls to become tense and increased blood pressure. Stroke and heart disease have been found to be the number one cause of deaths in those that suffer from type 2 diabetes. Suzanne de la Monte, who is a neuropathologist, has a term called "type 3 diabetes" which is a link between insulin resistance, high-fat diets and Alzheimer's disease. She suggests that Alzheimer's disease affects the brain's ability to properly use glucose and energy. High-sugar diets can also cause the body to be unable to feel hungry so you are continually overeating. Sugar-laden foods also cause a large blood sugar spike and subsequent crash, causing fatigue. Sugar can also create a build-up of advanced glycation end products (AGEs) which are caused by sugar combining with proteins in the bloodstream. These AGEs attack and damage other proteins including proteins in collagen and elastin. Collagen and elastin help to keep your skin firm and when sugar is overconsumed, these AGEs can cause wrinkles. 

Some tips to avoid high sugar throughout the day are consuming smoothies made at home. It is best to avoid ones bought from stores because they typically contain more added sugars. Try eating whole fruits because it can dampen the effect sugar has on the body. It has been found that those who consume an extra 150 calories a day solely from sugar can have their diabetes risk increase by 1.1%. To reduce sugar intake, avoiding sugar laden foods and beverages like soda can help. Whole grain products and natural sweeteners are typically deemed as healthier, but these items can still cause a blood glucose increase in the body. 

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

Source: http://www.prevention.com/food/healthy-eating-tips/weird-effects-sugars-having-on-your-body/slide/9

Grandparents and Caregiving

Grandchildren can be a wonderful part of life and can even extend the length of a grandparents' life. According to the article titled, “Grandparents Who Help Care for Grandchildren Live Longer Than Other Seniors” by Madeline Kennedy studies have been shown that grandparents who provide childcare or support for their own community typically live longer than older adults who don’t care for others. Although having sole responsibility of grandchildren has been found to have a negative impact on health of seniors, those that care for grandchildren occasionally obtain health benefits. On the other side of this issue, those that do not have a relationship or see their grandchildren can experience negative impacts. The reason behind this may be due to the evolutionary past when taking care of children was critical for the survival of humans. 

These findings are from a study called the Berlin Aging Study completed with over 500 people over the age of 70. Those that participated in this study were given medical tests and participated in interviews every two years between the years 1990 and 2009. The participants were grandparents that only cared for their grandchildren occasionally. The other groups studied were older adults who gave support for friends or neighbors and those who don’t provide care for anyone. When accounting for the participants’ age and overall health, the risk of dying over a 20-year period for those that cared for grandchildren was one-third lower than those that did not provide childcare. In the initial ten years of the study, half of the grandparents who provided care for their grandchildren were still alive as were grandparents who gave support to their adult children with activities such as housework. It was found that the participants that did not provide care to others, died within the first five years of the study. Caregiving can give people a purpose in their life because they are more apt to feel useful to others. It also keeps people mentally and physically active. Although caregiving can be beneficial, it is important to consider the grandparents’ other responsibilities and willingness to help with childcare. Caregiving can potentially take away from other beneficial activities like volunteering, working or participating in social groups. As long as the grandparent does not feel stressed about the amount and intensity of caregiving, providing care of grandchildren can be beneficial for all people involved. To find out more ways to keep you and your family healthy, please visit our website at www.oxborochiro.com.

Source: http://www.reuters.com/article/us-health-grandparents-idUSKBN14J1TG

Reducing Stress This New Year

As we finally ring in the new year, many people can feel overwhelmed with the previous year's lack of completed tasks and having not done them well. Alli Joseph discusses in her article how to reduce stress this year. Stress is one of the top three health care costs in the United States, only behind heart disease and cancer. 80 percent of visits to the doctor's office are due to stress-related issues. It has been found that only 3 percent of healthcare providers discuss with their patients how to reduce stress. Typically stress management counseling is used last when remedies such as nutrition, exercise, weight loss and smoking are used first. 

Dawn Lorentz, who is meditation expert, aids large companies and their employees in learning yoga and breathing techniques to reduce stress. She believes that stress management is the ability to take charge of your life, thoughts, emotions and the techniques that you use to deal with issues that may arise. Dawn Lorentz dealt with her own stress-related health issues for quite some time but found techniques to heal her body. 

Lorentz explains that the body can deal with short-term stress for a certain amount of time, but if it continues it can lead to long-term health issues. As the body experiences stress, it releases adrenaline and cortisol to release stress hormones that in turn signal to the liver to produce more sugar in the body to help surge energy to deal with the perceived danger. This increased level of blood sugar can lead to weight gain, diabetes and disrupt the immune, cardiovascular, digestive and musculoskeletal system. To combat stress, Lorentz suggests taking short breaks throughout the workday. Some techniques are doing breathing exercises, shoulder rolls and arm movements. These short breaks have been found to decrease medical costs, less missed work days and increased productivity. She suggests taking 30-minute walks or yoga/spinning classes during lunch or between meetings. When other nutritional measures such as eating whole foods such as vegetables, fruit, whole grains, nuts and legumes and avoiding processed food, this can also aid in overall wellness. When wellness programs are included in work environments such as yoga, meditation or chiropractic care the companies found a 28 percent decrease in employees calling in sick. Participants of these programs have also been reported to have increased happiness, health, energy and weight loss. Lorentz states that keeping a journal to monitor your diet, exercise, water intake and practicing mindfulness can all aid in making sure this new year is filled with less stress and more joy.

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

Source: http://www.salon.com/2017/01/01/looking-forward-to-a-calm-healthy-2017-here-are-some-practical-approaches-to-fighting-workplace-stress/

New Year's Resolutions

As 2016 comes to an end, many are beginning to think ahead to what resolutions they want to make in 2017. In the article titled, “7 Secrets of People Who Keep Their New Year’s Resolutions” by Kevin Kruse he discusses ways to achieve new year's resolutions.Research has shown that only 8 percent of people who make new year’s resolutions will keep them. The author of the article interviews Dr. Paul Marciano and discusses 7 ways to achieve goals for 2017. Dr. Marciano suggests first to make sure any goals are specific. He suggests using the SMART goals system which entails that goals are specific, measurable, achievable, relevant and time-bound. Your new year’s resolutions should be measured by the amount of progress you are obtaining towards your goals. Measuring your progress will help you adjust your efforts and be a source of motivation when you reflect on where you are at. 

Sharing your resolutions with friends and family can allow for social support that can help you to achieve your goals. A suggestion is to have an “accountability partner" that can check in with you periodically to see how your progress is going. Another way to achieve your resolutions is to make sure you have time set apart to work on your goals. Dr. Marciano states that it is best to put it in your calendar. Dr. Marciano states that something is better than nothing especially if it pertains to food or exercise related goals. For example, if you have a goal to workout one hour a day but can only do 20 minutes it is best to what you can and not skip it all together. Being resilient when it comes to new year’s resolutions is an important skill. If you don’t meet your goal one day, acknowledge what happened and recommit to the steps needed to meet your goal. If you follow these 7 steps, hopefully it will help you to reach your goals for 2017! 

Please visit our website www.oxborochiro.com to find out more ways to stay healthy in the new year! We hope you have a wonderful start to 2017.

Source: http://www.forbes.com/sites/kevinkruse/2016/12/26/7-secrets-of-people-who-keep-their-new-years-resolutions/#638d33947f7f

Chiropractic Care

There are multiple benefits for seeing a chiropractor on a regular basis. Chiropractic treatments can be used for a wide range of people from infants to senior citizems to improve overall health. In a study done in 2012, it was found that spinal manipulations performed by chiropractors were more beneficial than mediciations for acute neck pain. Another study completed in 2013 showed that patients who suffered from neck pain showed more improvement with chiropractic visits and paid less overall for their treatment. Chiropractic treatments can save more than 50 percent in drug costs in some circumstances.

Typically, chiropractic care can help treat the root cause of an issue rather than just treating symptoms. Treatments can help with acute injuries, and it is also important to maintain ongoing treatments to prevent future injuries. If you find yourself in a work injury or auto accident, chiropractic care can help injuries sustained from these situations. Massage therapy is a beneficial complementary therapy to chiropractic care and typically the massage therapist and chiropractor can work together to find a treatment plan that is most beneficial for the patient. Chiropractic treatments are less invasive than surgery and typically patients report few, if any, side effects. Adjustments can help improve your posture by aligning the spine. Oftentimes, neck pain can be caused by sitting at a computer desk or tilting your head forward to look at a phone. When poor posture becomes predominant in daily life, the pressure put on the neck can increase to ten pounds per inch that someone is out of the correct posture. Chiropractors focus on the body as a whole rather than certain areas of the body, which brings a more holistic approach to overall health. 

If you are interested in learning more about the benefits of chiropractic care, please visit our website www.oxborochiro.com.

Source: https://paindoctor.com/benefits-of-chiropractic-care/

Sun

As winter approaches, the amount of sun we receive on a daily basis dramatically decreases. In the article titled, "15 Reason Why the Sun is Good for You and Its Importance" discusses the importance of spending time in the sun. An adequate amount of sun has been shown to reduce the risk of some cancers and other conditions. We receive about 90-95 percent of our vitamin D from the sun. Professor Michael Holick suggests going out in the sun for 5-15 minutes a day at least three times a week. You can increase your vitamin D by eating items such as salmon, tuna, milk, eggs and fortified cereals. Here are a list of the ways that sun can help increase your overall health:

1) The sun boosts levels of serotonin in the body, which can help you increase happiness and energy. Sun can reduce depression, especially if it is combined with outdoor activity such as walking. Sunshine can help stave off Seasonal Affective Disorder, which is a type of depression that can develop in winter due to lack of sunlight. 

2) The sun can help reduce cholesterol and heart disease.

3) Vitamin D could help deter the onset of diabetes in some. Vitamin D definiciency can contribute to Type II diabetes development. 

4) The sun can reduce the risk of developing multiple sclerosis later in life. It has been shown that those that live in sunnier countries have less incidence of multiple sclerosis. 

5) Sun can help keep teeth strong and reduce the incidences of cavities. 

6) The sunlight can decrease levels of melatonin which can decrease fertility. Melatonin is also used in the body to regulate sleep so with decreased levels due to sun exposure, it can help give you more energy throughout the day. 

7) Those that suffer from inflammatory bowel disease typically have lower levels of vitamin D. Sunlight is usually the best way to increase these levels rather than food sources because IBS sufferers have poor absorption of food. 

8) The sunlight can heal various skin conditions such as acne, eczema and psoriasis. It is best to speak with your provider, but regular sun exposure can help heal these conidtions. 

9) The immune system's ability to fight infections can be boosted by exposure to sunlight.

10) Serotonin in the body, which can be obtained from sunlight will not only help you feel more positive but also suppress appetite.

To find more tips to keep you and your family healthy, please visit our website at www.oxborochiro.com.

Source: http://www.mirror.co.uk/lifestyle/dieting/15-reasons-sun-good-you-623393 

Healthy Diets as We Age

As we age, we need less calories so it is imperative that the food choices we do make are healthy and beneficial for the body. Mark Williams discusses in his article titled “How Should Our Diet Change as We Age?” the importance of nutrition as we age. The U.S. National Academy of Sciences Institute of Medicine suggests that everyone consume 20-35 grams of dietary fiber each day. Currently, most people only consume 12-18 grams a day. The benefits of fiber are plentiful such as lowering blood sugar after eating a meal, reducing appetite, promoting regular bowel movements and potentially reducing the risk of heart disease and colon cancer. The author recommends a recipe from a geriatric nurse practitioner called "Power Pudding". It is a combination of one cup of each of the following items: prune juice, bran flakes and applesauce. Once it is mixed together, you can refrigerate it. The starting amount is typically two tablespoons every morning. The dose, which could be eaten by itself or even on a piece of toast, could be increased every 3-4 days until results are reached.  

Vegetables and fruits are critical to maintain a healthy diet because of the fiber, minerals and complex carbohydrates they supply. Colorful fruits and vegetables are best to consume because of the natural disease fighters they contain. When deciding which berry to choose- usually the darker is best because it has a higher concentration of antioxidants. At least nine servings of fruits and vegetables should be eaten in a day in 4-5 different colors. Beans and whole grains are a nice addition to meals because of their source of Vitamin E. Nuts are critical components of a healthy diet because of the healthy fats, magnesium and copper they supply. The serving size of nuts is 1/4 cup because nuts are typically high in calories. 

Recommended protein intake stays steady throughout the aging process, although research is still not conclusive. The amount of protein intake required can depend on if someone has a chronic disease. Some good sources of protein include fish, poultry, eggs, soy beans, nuts and dairy products. Fish contains omega 3 fatty acids which can help reduce the risk of heart disease. 

It is important to keep up nutrition and calorie intake to ward off injury or illness. Poor nutrition can cause pressure ulcers, infections, muscle weakness, poor gait or falls. If you find any issues keeping your weight constant, it is imperative to speak with your providers. It is suggested to eat three meals a day with three snacks and be sure to not skip meals. If obtaining meals becomes an issue, there are usually city programs such as Meals on Wheels or churches that will provide meals.

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

Source:

https://www.psychologytoday.com/blog/the-art-and-science-aging-well/201610/how-should-our-diet-change-we-age

Chocolate

There is a new study that indicates that the cocoa in chocolate may be good for you. Randy Dotinga discusses in his article titled, "Is It Really True That Chocolate May Be Good For You?", about the many benefits that can be found in chocolate. 

The cocoa found in chocolate contains flavanols, which is deemed the healthiest part of consuming chocolate. A study containing 1,131 participants measured the effects of flavanols versus placebos. The amount of flavanols that were consumed differed between 155 and 2,110 milligrams. The length of time the participants were in the study varied from two weeks to a full year. From this study and others, it has been found that people who eat items that contain cocoa had lower levels of triglycerides, inflammation and blood sugar. Cocoa flavanols may be beneficial due to their effects of decreasing inflammation. Researchers haven’t been able to decipher the exact impact eating chocolate may have on overall health and also have not stated how much chocolate people should consume. There is also more research that needs to be done that measures the long-term effects of eating chocolate. 

As stated before, the exact level of chocolate consumption is up for debate, but when deciding which chocolate to eat, bittersweet or semisweet chocolate is typically best. Dark chocolate typically has the largest amount of flavanols, the highest levels of cocoa and contains less sugar. It is critical that the chocolate a consumer chooses has little sugar because if it has a large amount, it is likely to cancel any potential benefits from the cocoa. If you would like to receive the benefits of flavanols without consuming the extra sugar, cocoa supplements are available. You can try adding it to food items such as oatmeal, baked good, etc. To find out more ways to improve your health and wellness, please visit our website at www.oxborochiro.com. 

Source: http://www.medicinenet.com/script/main/art.asp?articlekey=198853

Increasing Your Longevity

Dr. Mehmet Oz recently hosted a conference that included many health experts. In his article titled “7 Experts Share Their Secrets to a Long, Healthy Life” Dr. Oz shares tips from experts on how to live a long, healthy life. These experts include Arianna Huffington, Alev Kelter, Dr. Michael Breus and Marcus Samuelson, just to name a few. These tips focus on sleep, nutrition, medications and environmental health. 

Arianna Huffington spoke at the conference about the importance of getting a good night's rest. Some of the techniques she uses to aid in her sleep are getting rid of all devices in the bedroom. She states that it is best to not even charge your cell phone in your room. Arianna states wearing something different than what you wore that day to bed will help with sleep. Before going to bed, Arianna suggests that it is best to do something relaxing. Relaxing activities could include things such as taking a shower or reading. 

Dr. Michael Breus is an expert in sleep but he focused on medication timing at the conference. Dr. Breus said the best time to take statins is actually at night because cholesterol levels are highest during that time. Aspirin should be taken at night because platelets in the blood are stickiest during the evening. When you wake in the morning, it is best to take probiotics because it helps protect bacteria from being destroyed by acids in the stomach. 

Chef Marcus Samuelson discussed the importance of adding foods like fish into your diet to increase longevity. Increasing your longevity can also be helped by maximizing your metabolism by regulating your vitamin and mineral intake. Dr. MacWilliam is a nutrition scientist and states that to increase bone strength, Vitamin D and Vitamin K2 are critical. To get the recommend amount, Dr. MacWilliam suggests taking 2000 IU of vitamin D and 30 micrograms of Vitamin K2 a day. 

Dr. Sinnott discussed how everyone should take a multivitamin to make sure the body and cells are receiving adequate nutrition to create overall health. David Wentz, the author of The Healthy Home, talked about ways to improve environmental health. An easy test to check air quality is if you are able to smell dinner or other aromas from the previous evening in your home, it likely does not have enough ventilation. Wentz suggests that opening up windows or installing a window fan can help increase ventilation in your home. For more tips to take care of your health, please visit our website at www.oxborochiro.com.

Source: http://blog.doctoroz.com/dr-oz-blog/7-experts-share-their-secrets-to-a-long-healthy-life