Smoothie Additions

Smoothies are a great way to get in additional nutrients into your everyday diet. Natalie Rizzo details in her article titled, “Surprising Foods to Add to Your Smoothie” about the new ways to incorporate healthy foods into smoothies. Her first ingredient she suggests adding to a smoothie is almond flour for its ability to increase protein, vitamins and fiber in a diet with fewer carbohydrates. Almond flour is made from almonds and can also be added to yogurts. Another food item to add to smoothies are chia seeds. They contain antioxidants, fiber and omega-3 fatty acids. Chia seeds will expand when placed in liquids so remember to not let your smoothie sit too long or it will become gelatinous. Many juices can be added to smoothies for extra taste but pomegranate juice is a particularly good choice. This juice has a high polyphenol content, which can help with post-workout recovery. It is best to purchase 100% pomegranate juice with no added sugar. Pomegranate juice also has as much potassium as a medium-sized banana, which can help with hydration. 

Matcha is another ingredient that can be beneficial to add to smoothies. Matcha are ground up green tea leaves that contain a higher antioxidant amount than regular green tea. Matcha contains ECGC that increases resting and post-exercise fat metabolism. The antioxidants found in matcha can help with post-workout inflammation. Avocados are rich in healthy fats (monounsaturated), vitamins (A,D and E), minerals and phytochemicals. They add a creamy texture and almost 300 calories. 1/4 of an avocado can be added to a smoothie for a creamier taste with less calories when watching weight. 

Kefir is cultured milk that contains probiotics. Probiotics are helpful for the gut by increasing its health and immune function. Kefir has a high protein content, approximately 11 grams in 8 oz. It is also rich in calcium and vitamin D. Kefir has a tangy taste so it may be helpful to add it to a smoothie that is sweeter. The final suggested food item to add to smoothies is Montmorency tart cherry juice. It contains high antioxidants and can decrease muscle damage after doing strength training. As with Kefir, it may be best to add it to a sweeter smoothie due to its tart taste. For more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: http://www.muscleandfitness.com/nutrition/healthy-recipes/7-surprising-foods-add-your-smoothie

Vitamin D

As the days become longer and sunnier in Minnesota, many people around the state will be increasing the amount of vitamin D they are exposed to. It can be challenging to know how much vitamin D is recommended for the general public. Jack Chalet in his article titled, “How Much Vitamin D Should You Take?” addresses this very issue. Poor vitamin D intake can cause a host of health issues such as heart disease, cancer, osteoporosis, asthma, Alzheimer’s disease, the common cold and influenza. Experts state there are a few ways to determine how much vitamin D you should be getting. One of the ways is to take a vitamin D test. The best test is called “25-hydroxy vitamin D”. 30 ng/mL is typically deemed an insufficient level but many doctors believe that level is acceptable. The optimal level is 40 ng/mL and even 50 ng/mL. People who participate in many outdoor activities like surfing or being a lifeguard can have levels at 70-90 ng/mL. 

Summer is a great time to increase your vitamin D levels. Michael Howick suggests that people can about 10 minutes of sun (depending on what time of day it is, geographical location and pigmentation of skin) before applying sunscreen. Vitamin D will last longer when it’s obtained from the sun rather than when taken as a supplement or from food. If it is not summer and you are not receiving an adequate amount of sunlight, it may be helpful to supplement with vitamin D. Most professional recommend vitamin D3. The general guidelines for supplementation are 2,000-3,000 IU a day for adults. A higher amount of vitamin D may be beneficial for those with chronic illnesses like arthritis, lupus or fibromyalgia. As always, it is best to speak with a provider before beginning any new supplement. To find out more ways to stay healthy this summer, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/how-much-vitamin-d-should-you-take/?utm_source=home2

Probiotics

The National Center for Complementary and Integrative Health discuss the benefits and precautions of using probiotics in their article titled, “Probiotics: In Depth”. Probiotics can be helpful for a multitude of benefits, although there is still much to be researched on their effectiveness. Probiotics are microorganisms that can help bodies function well. The human body has millions of microorganisms in the intestines that help produce vitamins, fight disease and digest food. Probiotics can be added to foods, supplements and even skin care products. Probiotics can treat irritable bowel syndrome or can be used to prevent GI distress due to infections or antibiotics. In addition, they can be used for allergic disorders, tooth decay, infant colic, liver disease or even a cold. 

They are a multitude of probiotic types so additional research needs to be done to find out which ones are helpful to the human body. The most commonly researched probiotics are Lactobacillus and Bifidobacterium. The FDA has not approved any type of probiotic currently so it is best to speak with your provider before starting any supplement. Minor side effects like gas can occur when taking probiotics. For those with weakened immune systems, those that are critically ill, sick infants or those recovering from surgery can have severe complications when probiotics are taken. It is always best to speak with a provider before beginning any new supplement, especially if pregnant, breastfeeding or those that are critically ill. Speaking with a provider will help solidify that safe care is being provided. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: https://nccih.nih.gov/health/probiotics/introduction.htm

Essential Oils

Smells can trigger many powerful memories and even improve your health for a variety of ailments according to the article titled, “Benefits of Essential Oils: 10 Natural Ways to Heal Yourself”. Essential oils are not actually oils because they lack fatty acids. It can take a large amount of plant materials to create these oils thus causing the high price tags. It is best to look for essential oils that are deemed pure, medicinal and steam distilled. Oils should always be used with a carrier oil like almond or jojoba, never being directly placed on the skin. In general, essential oils should not be ingested although some may be able to be. It is always best to speak with your doctor before using any type of oil. Below are a list of essential oils that can be used for many purposes.

Tea Tree: This oil is found from a plant native to Australia. It is typically used for skin issues such as fungus or acne. For acne, it is best to place a small amount on a cotton swab to help heal skin.

Lavender: Lavender is typically used for relaxation but can also be used to help heal skin issues. Some ways to use this oil include rubbing the oil in your hands, putting a few drops on a pillow at night or even in the bath. 

Calendula: Calendula flowers are also known as marigolds and their oil can be used for sensitive skin, especially useful for those with acne scars. A few drops of this oil can be placed in the bath to calm psoriasis. 

Chamomile: Chamomile essential oils are particularly useful for relaxation and can be used during a nighttime routine to promote relaxation. 

Peppermint: This essential oil can help stimulate the mind and increase alertness. Peppermint can be ingested to decrease indigestion, but it is recommended to speak with your doctor before doing this. 

Frankincense: This oil can be used for relaxation and skin irritation. Frankincense can also be used for inflammation, depression or immunity. 

Oregano: Oregano has antibacterial properties that can be used to fight the flu. Usually it is used topically but can also be used on the tongue to fight illness. 

Lemon: The oil can be used for detoxing the body or skin issues such as acne. It is an invigorating scent which can increase focus and concentration. 

Grapefruit: Grapefruit oil is used for treating fatigue and decreasing the negative effects of jet lag. This oil can also be used for cleaning because of its antiseptic properties. 

Eucalyptus: This essential oil is best used for clearing congestion or for those that have allergies. It can clear sinuses and help stimulate the immune system. 

To find more articles like this one, please visit our website at www.oxborochiro.com. 

Source: http://www.huffingtonpost.ca/2014/07/02/benefits-of-essential-oils_n_5536808.html

Healthy Food Swaps

February was American Heart Month. In the article titled, “9 Food Swaps to Strengthen Your Heart”, the author Charlotte Martin discusses healthy changes that can be beneficial for your heart. In general, the food swaps discussed will promote heart health by lowering saturated fat, increasing items in the body such as omega-3s, monounsaturated fats, fiber and antioxidants. 

To lower saturated fat intake, it is best to swap beef for items like lentils. Lentils are filled with fiber and magnesium, which can increase heart health. An easy way to incorporate lentils in recipes include adding them to tacos, sloppy Joe sandwiches or using them in broths. Mayonnaise can be a common ingredient in sandwiches or dressings but a healthier option is subbing in Greek yogurt. Greek yogurt provides protein and a lower fat content which is healthy for the heart.

Refined carbohydrates like croutons can be appealing on salads but typically they do not contain many nutrients. These types of carbohydrates can lower levels of good cholesterol (HDL) and increase levels of bad cholesterol (LDL). Croutons can often contain excess sodium too, which can increase blood pressure. An easy swap for croutons is using nuts, which contain protein and omega-3s. Although there has been debate about how alcohol can negatively or positively affect the body, wine consumed in moderate amounts is currently deemed heart healthy. It contains an antioxidant known as resveratrol, which can reduce inflammation. Red wine has also been found to decrease cholesterol levels and other cardiovascular risks. The daily amount suggested is one drink for women and two drinks for men. 

Another healthy swap is reducing soda for drinks like coffee. Sugar found in soda has been found to cause weight gain and increase insulin levels, both of which are risks for development of cardiovascular disease. Regular coffee intake can reduce cardiovascular issues because it contains antioxidants and other compounds. Avocados can be a great alternative to items such as cream and butter. Avocados contain mostly monounsaturated fats that are deemed heart healthy because they can reduce LDL cholesterol levels. Avocados work well for those avoiding animal products or who are lactose intolerant. If you want something crunchy to eat, mini bell peppers can be a great substitute for items like chips. Bell peppers contain vitamin C, which can have an antioxidant effect which could reduce risk of cardiovascular disease. 

To find more articles like this or to look at the benefits of chiropractic care, please visit our website at www.oxborochiro.com.

Source: http://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/9-foods-swaps-strengthen-your-heart

Hobbies

In the cold winter months, routines can become mundane. To achieve optimal health, it is important to make time for hobbies like art, reading and music according to Heidi Yachter in her article titled, “In Praise of Healthy Hobbies”. Yale conducted a study that divided 3,635 Americans over the age of 50 into three groups. These groups of participants included those that didn’t read, those that read up to 3 1/2 hours each week and those who read more than 3 1/2 hours each week. When researchers controlled for variables like race, sex, class, education and self-reported health those that read books were 20 percent less likely to die prematurely than those that do not read. Book readers were also found to live an additional 23 months. Some strengths that readers possessed were recall and ability to count backwards, which were skills found in previous longevity studies. 

Art  and music have been found to decrease stress in people. Researchers did a study measuring cortisol levels before and after making art like using clay, drawing or creating collages. The results showed that 3/4 of the participants showed reduced levels of cortisol after doing art work. Music is another hobby that can have beneficial effects on health. In a study done in Germany, 120 participants were subjected to either Mozart, Strauss or ABBA. The other group sat in silence for 25 minutes. During this time, subjects’ blood pressure, heart rate and levels of cortisol were measured. Those that listened to Mozart or Strauss had lowered blood pressure and heart rate, while the other genres and even those that sat in silence had reduced cortisol levels. In conclusion, reading, art and music can all have benefits for your long-term health. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: https://experiencelife.com/article/in-praise-of-healthy-hobbies/

Microbiome and Alzheimer's Disease

Recent studies have found that the gut microbiome can increase the development of certain diseases such as type 2 diabetes, asthma, cardiovascular disease and obesity. Alzheimer's disease is a recently found disease that can develop due to the microbiome according to the article titled, "Can Gut Bacteria Affect Alzheimer's Disease?" by Heidi Wachter. Certain microbiota that is found in the gut can increase the development of chronic brain disease as found in a study done by Scientific Reports. When a study was done examining healthy and diseased mice, the mice that had Alzheimer's disease had a different diversity of gut bacterium. Mice that were deemed healthy had lower levels of plaques in the brain that could lead to inflammation in the brain. Researchers placed microbes from the mice that had Alzheimer's disease with mice who were deemed "germ free". The results were that the "germ free" mice developed more plaques when exposed to the Alzheimer's disease mice than those that got bacteria from the healthy mice. Researchers can now use this information to prevent disease, delay onset and even use dietary modifications to reduce risk of developing Alzheimer's disease. In a study done by Iranian researchers, probiotics helped increase memory from those suffering from Alzheimer's disease. The study was particularly small and was only done for a short period of time, but it suggests that consuming foods beneficial for the microbiome could improve memory for those suffering from cognitive difficulties. Alzheimer's researcher, Rudolph Tanzi, suggests avoiding processed and inflammatory foods and focusing on eating real food. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/can-the-bacteria-in-your-gut-affect-alzheimers-disease/?utm_source=home1

Importance of Breakfast

According to Fox News Health in their article titled, "Skipping Breakfast May be Bad For Your Heart", state that eating breakfast and planning meals ahead of time may help lower the risk of developing cardiovascular disease. 

The American Heart Association states that if more calories are consumed earlier in the day and calories are reduced in the evening, that can decrease the risk of having a heart attack or stroke and developing high cholesterol, high blood pressure or other cardiovascular diseases. People have become more accustomed to snacking throughout the day rather than eating full meals, and this had led people to be more likely to skip meals altogether. Approximately 30 percent of Americans currently skip breakfast. Those that skip breakfast are more likely to become obese, have poor nutrition and even develop diabetes. The cause of developing diabetes may be due to our bodies not being able to process sugars as effectively during the evening hours. Studies have shown that those who eat breakfast can have lower weights, although this isn’t always the case if they are choosing poor food items to consume. Some guidelines for healthy eating include an abundance of vegetables, fruit, whole grains, low-fat dairy, poultry and fish while reducing items such as sugar, salt and red meat. When meals are planned in advance this could allow a diet that’s better for the heart. In general, it is best to not eat after dinner to avoid overeating. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com

Source: http://www.foxnews.com/health/2017/02/01/skipping-breakfast-may-be-bad-for-your-heart-doctors-say.html

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