NSAIDs

Craig Cox writes in his article titled, “The High Price of Pain Relief” about the precautions that should be taken when using common medications like NSAIDs (nonsteroidal anti-inflammatory drugs). A Danish study has shown that these types of medications are linked to increased incidences of heart attacks. For users that have existing heart issues, researchers advise limiting their use or avoiding them. The study looked at ibuprofen and naproxen specifically, and it was discovered that 31 percent of those taking ibuprofen were more likely to suffer from a heart attack than those that did not take the medications. 

Participants that were taking Diclofenac, another type of NSAID, were at a 50 percent increased risk of having a heart attack. The heart-related risks with these medications include affecting blood clotting, constricting arteries, increasing fluid retention and increasing blood pressure. The lead study author, Gunnar Gislason, states that these types of medications should be sold in lower doses in pharmacies because seeing them on store shelves gives the impression to consumers that they do not carry high risks. Christopher O’Connor, an MD, argues that these types of medications should remain on shelves so those that are experiencing pain can find relief, rather than feeling afraid to take pain medications. Overuse of NSAIDs has been associated with autoimmune diseases, renal issues, ulcers and deteriorating joints. The Mayo Clinic states that those taking NSAIDs should take the lowest dose possible for the shortest time period. As always, it is best to speak with your provider about the benefits and risks of any medication. For more information on how to keep yourself and family healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/the-high-price-of-pain-relief/

Massage Therapy and Low Back Pain

Massage therapy can be useful for many different types of ailments, in particular chronic low back pain. Gia Miller discusses the benefits of massage in her article titled, “Healing Hands: Massage May Ease Chronic Back Pain”. Guidelines suggest that massage therapy should be used prior to opiod use for lower back pain but many providers are not necessarily following these suggestions. Those that are suffering from low back pain typically experience symptoms short-term, but they can become chronic (lasting longer than three months) for about 15 percent of sufferers. It can be challenging to find a treatment that works for those with low back pain and oftentimes providers will prescribe painkillers but those can become addictive. The U.S. National Institute of Arthritis and Musculoskeletal and Skin Disease suggest that exercise, steroid injections, behavioral changes, chiropractic adjustments, acupuncture and surgery can also be viable options for relieving pain. It is always best to speak with your provider before starting any type of treatment. 

A study was completed using over 100 participants to meet with a massage therapist to develop a treatment plan for their low back pain. Participants received 10 massages from therapists. Subjects reported less pain after a 12 week period and continued to have reduced pain after a three month period. In general, those that were older than 50 years of age reported better results than those that were younger. Massage in particular is helpful for soft tissue injuries, which include muscles and ligaments. 

Subjects of the study received massages free of charge but typically massages can be expensive. Insurance companies typically do not cover massages and this may explain why opioids are prescribed more by providers. Niki Munk, who is a licensed massage therapist, stated that massage is most effective when it is done regularly to reduce pain. Once back pain has been reduced, massages can be done every month or every other month to maintain functionality. She suggests finding a therapist that patients can develop a therapeutic relationship with over each visit and one that will develop an effective treatment plan. To find out more ways to keep your body healthy, please visit our website at www.oxborochiro.com. 

Source: http://www.medicinenet.com/script/main/art.asp?articlekey=202892

Chronic Fatigue Syndrome

Rachael Rettner explains in her article titled, “Chronic Fatigue Syndrome Linked With Differences in Gut Bacteria” how people are affected by chronic fatigue syndrome due to imbalances in their gut bacteria. Chronic fatigue syndrome is characterized by extreme fatigue that does not improve through measures like sleeping and is not caused by another disease process. Research has found that those with chronic fatigue syndrome were found to have higher or lower levels of particular bacteria in their guts as compared to those that do not have chronic fatigue syndrome. In this particular study, researchers looked at the subpopulation of participants in this research who also had irritable bowel syndrome (IBS). Gut bacteria amounts did depend on whether patients just had chronic fatigue syndrome or both conditions. Researchers found then that they could potentially divide people into different groups depending on their gut bacteria make-up, which could aid in helping to diagnose and treat chronic fatigue syndrome. 

It has been found that 35 to 90 percent of people that have been diagnosed with chronic fatigue syndrome also have symptoms of abdominal discomfort, which could correlate with irritable bowel syndrome. Researchers are unsure how both of these conditions are directly related to each other. It is hypothesized that either chronic fatigue syndrome can predispose someone to developing IBS or that both of the conditions may have a similar cause. In a study that analyzed fecal samples of 50 people with chronic fatigue syndrome and 50 without, it was discovered that 21 out of the 50 people with chronic fatigue syndrome also had irritable bowel syndrome. There are six different kinds of bacteria that have been correlated with chronic fatigue syndrome, and they can actually help predict if someone has chronic fatigue syndrome. Gut bacteria has been found to have effects on the central nervous system and immune system, which could cause chronic fatigue syndrome to develop or it could be changes in someone's gut bacteria that could be caused by chronic fatigue syndrome. Research needs to still be done to understand other gastrointestinal symptoms and how gut bacteria imbalances can affect these disease processes. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: http://www.foxnews.com/health/2017/04/28/chronic-fatigue-syndrome-linked-with-differences-in-gut-bacteria.html

Chronic Pain

Chronic pain is a condition that affects millions of people everyday. Hallie Levine in her article titled, "9 Things You Never Knew About Chronic Pain", details various information about chronic pain and some things that may help or hinder chronic pain. One in four Americans currently suffer from pain that lasts more than one day. In general, women are more likely to feel pain from various conditions. Experts in the field are unsure why women are more susceptible but it has been hypothesized that it may be due to hormones, genetics, immune system, estrogen levels and psychological factors. Men may be more susceptible to acting tough and not acknowledge pain, so the statistics on who experiences more pain may be skewed due to this fact. It may seem intuitive to rest when pain is present, but providers are encouraging people to resume daily activities as soon as they can. One research study reported that those with low back pain who stayed active ended up experiencing less pain and increased function than patients who were told to decrease activity. 

Perimenopause in women can increase the incidences of migraines. The risk has been found to increase by 62 percent around this time of life but birth control pills or estrogens patches may help decrease pain. There are some natural remedies that have been found to help chronic pain. These include acupuncture, chiropractic, yoga and massage. A study done by the NCCIH showed that over an 18-month period chiropractic treatments can work as well as typical treatments for lower back pain. Chiropractic adjustments can allow help with neck pain and migraines. The author notes that consuming items like tart cherry juice, sardines and oil olive can help alleviate pain. In a 2013 study, those that had osteoarthritis drank 8 oz. of tart cherry juice twice a day for a six-week period. Participants saw decreases in pain and increased function. Sardines and olive oil have both been found to have anti-inflammatory effects. Refined grains, red and processed meats and sugary drinks have all been found to negatively affect chronic pain due to an increase in inflammation. 

There have been some myths that cracking knuckles can potentially lead to arthritis and evidence has not been found to support this notion. The popping you may hear from cracking is due to bubbles popping in the synovial fluid around the joints. It may be beneficial to decrease the amount of knuckle cracking though because studies have shown cracking knuckles can lead to increased swelling and decreased hand grip strength. Fibromyalgia is a problem concerning the musculoskeletal system, which can lead to pain throughout the entire body. Treatments for fibromyalgia vary but some lifestyle changes like exercising and reducing stress may help. Providers may prescribe antidepressants or antiseizure medications to help with fibromyalgia pain. Opiods can be prescribed for acute injuries to reduce feelings of pain in the body, but the length of time on these medications should be reduced and used for as little time as possible given their addictive side effects. It is best to always speak to your provider if you have any concerns about chronic pain. To find out more ways to keep yourself healthy and free of pain, please visit our website at www.oxborochiro.com. 

Source: http://time.com/4723105/chronic-pain-facts/

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/