Happiness

Amanda MacMillian describes in her article titled, "It's Official: Happiness Really Can Improve Health", about the benefits that happiness can bring to all aspects of health. A comprehensive review that detailed information from 20 literature reviews and more than 150 studies was published that discussed how people evaluated areas of their lives and aspects of their physical health. One of the lead authors of the review, Edward Diener, states that there is "almost no doubt" that happiness can influence one's health. He suggests it may be because those who are happy are more likely to take better care of themselves and choose healthy habits like exercising, eating well and getting enough sleep at night. Happiness has been found to have positive effects on the body in regards to the immune and cardiovascular system, amounts of inflammation and improving wound healing. Happiness has also been associated with increasing the length of telomeres which appear at the end of chromosomes that typically shorten as one ages. 

Evidence is strong enough that happiness seems to be linked to health for some, but not always for others. It is not always a guarantee that if you are happy, you will have better health. In 2015 research based on one million women, happiness had been found to not have an effect on mortality rates when researchers considered self-reported health. This is why Diener wanted to complete a more research to defend how happiness could affect health. He is hoping through this research that doctors will continue to start monitoring positive emotions during physicals, not solely negatives ones. Diener states that learning to enjoy work, increasing gratefulness and having postivie relationships are important for achieving true happiness. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: http://time.com/4866693/happiness-improves-health/

Protecting Your Brain

In an article written by Michael Dregni titled, "CTE Found in 99 Percent of NFL Players Studied" he discusses information from an interview with Bennet Omalu, a forensic pathologist, about the impact that high-contact sports can have on the brain. CTE stands for chronic traumatic encephalopathy, and it has been found to be quite prevalent in football players. CTE is associated with repeated trauma to the head. 202 deceased football players' brains were researched and CTE was found in 177 of those players. 110 of the 111 players that played in the National Football League had been found to have CTE. Families were interviewed about their loved ones to discover more information about their histories. Among those diagnosed with severe CTE, 89 percent were found to have behavioral disorders, mood disorders or both. 95 percent of them had cognitive issues and 85 percent had indications of dementia. The research is limited by the fact that the participants of the research may have been motivated to participate because of the awareness that repetitive blows to the head can cause CTE. 

Bennet Omalu was the first person to discover it in 2002 when he was performing an autopsy on former Pittsburg Steelers lineman, "Iron Mike" Webster, who died at the age of 50. Webster was known for never missing a football game from 1975 to 1986. Webster suffered from ailments such as dementia, delusions, paranoia and explosive moods for the last years of his life. Omalu states that CTE is caused by trauma by blunt force or acceleration-decleartion injuries through sports or car accidents. Some of the symptoms of CTE include depression, bipolar disorder, decrease in executive processing, substance abuse, impulsivity, memory loss and decreased intelligence and language. CTE can be diagnosed based on symptoms in those who are living but only a definitive diagnosis can be made after death. Omalu believes that eventually CTE could have a treatment or at least an intervention that can slow down how the disease progresses. 

Omalu believes that pharamological interventions may be more helpful than technological devices. He states that no children under the age of 18 should participate in activites like boxing, football, hockey, wrestling, mixed martial arts or rugby because the brain is not fully developed. In sports like soccer, he suggests removing "heading the ball" for those under 18 years of age and participation in soccer to start around the age of 12-14 years old. Some noncontact sports that could serve as alternatives include track and field, basketball, volleyball, badminton, tennis, swimming, table tennis, etc. He states that high-impact, high-contact sports put people at an increased risk of developing a brain injury, and that we should keep our children away from such activites. To find out more ways to keep you and your family healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/cte-concussions-nfl-football/

Healthy Diet Tips

There are many diet trends that have been deemed the best ways of eating, but it is important to choose one that is truly healthy. Cynthia Sass, who is a registered dietician, writes in her article titled, “Why Going Vegetarian Isn’t Always Healthier” about the trend of going vegetarian and ways to make it healthier. Sass states that she is concerned about plant-based foods such as snack chips, cereals and fake bacon, that are becoming highly processed. Many of these plant-based foods are being stripped of their nutrients and additives are being included. A study looked at the effects of eating these types of plant-based foods and showed that they can raise someone’s risk of developing heart disease. The study did show that vegetarian diets are typically linked with a decreased risk of heart disease, but it does matter what types of food are being consumed. Those that consumed whole plant-based foods were found to have a lower risk, while those who ate highly processed plant-based foods were at increased risk of heart disease. 

Here are some tips that will help you to consume more plant-based foods that are healthy. Two cups of fresh fruit and five cups of vegetables should be eaten every day. Whole grains such as oats, quinoa, brown/white rice should be chosen over refined grains like white bread. Although whole grains are healthy, it is important to not overdo it. Meatless meals that provide healthy proteins should include “pulses” which are beans, lentil, peas and chickpeas. Fats that are included in a vegetarian diet should include avocado, extra virgin olive oil, nuts, seeds, and nut butters. If the above foods are included into a vegetarian diet, it will help increase fiber, vitamins, minerals, antioxidants and prebiotics. Even if you want to consume a treat, it is critical that whole foods are the main part of any type of diet to keep your heart and body healthy. To find out more ways to keep yourself and family healthy, please visit our website at www.oxborochiro.com.

Source: http://www.health.com/food/vegetarian-diet-mistakes

Vacation

As the summer is slowly winding down, it can be time to start thinking about planning a vacation before the school year begins. It can be challenging to imagine planning, prepping, packing and even paying for a vacation and often these factors can inhibit people from even taking one. In the article titled, "How to Take Time-Off - Guilt-Free" by Jon Spayde discusses how to reclaim vacation time. The United States does not get as much or use as much vacation time as compared to other countries. For example, it is mandated by law in Spain and Germany that employees must receive at least 30 days off a year. In the U.S., most employees only get 16 days of vacation and it has been found that a quarter of all businesses do not even offer vacation benefits. Even Americans that do get vacation time don't seem to use it all. A nonprofit called Time Off found that more than half of employees do not use all their vacation time in 2015, which ended up being 658 million days of vacation that were left unused. Studies have shown that vacations are critical for maintaining health and productivity. John de Graaf, the presidents of an organization called Take Back Your Time gives some ways to overcome barriers associated with missed work and how to truly enjoy vacation.

Some barriers to enjoying vacation include thoughts of work piling up, potential resentment from coworkers, a work culuture that may not encourage vacation time, workaholism, expenses associated with vacation and navigating scheduling issues. Ways to overcome these barriers include treating vacation as a self-care health investment. De Graaf explains that research has been shown that those who regularly take vacation have a decreased risk of developing heart disease. Another study showed women that don't take regular vacations are twice as likely to develop depression. To overcome the barrier of planning stress, it is important to plan ahead and it will increase the likelihood that the vacation will be taken. It can be beneficial to notify coworkers far in advance about your vacation so they can cover for you when you're away. If expenses are a stress, an expensive vacation will not decrease stress, rather increase it. Try to expand your horizons of the idea of vacation to include camping or even a staycation. If it is challenging to coordinate a vacation with others, consider taking a vacation by yourself. You can decide what you'd like to do this way. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: https://experiencelife.com/article/how-to-take-time-off-guilt-free/?utm_source=home5

Quality Sleep

In the article titled, “Sleep Tips: 6 Steps to Better Sleep” the Mayo Clinic staff discusses way to improve your overall sleep. Quality sleep can be difficult to come by due to stress, illness and family responsibilities. It is important to stick to a sleep schedule that includes at least seven hours. It is recommended to get to bed and wake up around the same time everyday to regulate your sleep schedule. On the weekends, it is best to stay to a schedule similar to the weekdays, and make sure the difference is no more than one hour. Before bed, it can be beneficial to engage in something relaxing like taking a bath. Once asleep, if you are not able to fall asleep within 20 minutes of getting to bed, it is best to just leave bed and try to do something calming. Once you feel tired again, you can try going back to sleep. 

It is best to not go to bed hungry or too full. In general, large meals should be avoided at least a couple of hours before bed. Substances such as nicotine, caffeine and alcohol should also be avoided before bedtime. Nicotine and caffeine can cause you stay to up later and alcohol can ruin sleep later in the evening. The environment of sleeping is important to the overall quality. Your bedroom should be cool, dark and quiet. Screens should be avoided before bed. It could be beneficial to get room darkening shades to avoid exposure to light. 

Naps during the day can be beneficial for some, especially those working nights to make up for the loss of sleep. For others, it is best to limit naps to only 30 minutes and to make sure they aren’t too late in the evening. Physical activity can promote better sleep in the evening but as with naps, do not do it too close to bedtime. Time spent outdoors could help promote better sleep, too. It can be easy for people to not be able to fall asleep at night because of their worries or concerns. Managing stress by journaling before bed and meditation can help with this. If lack of sleep is still concerning, it may be best to speak with your healthcare provider to find alternative ways to improve your sleep. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379?pg=1

Friendship

Markham Heid explains in his article titled, “You Asked: How Many Friends Do I Need?” about the benefits that having close relationships can have on overall wellbeing and health. He explains that having friends can help protect health as much as quitting smoking and even significantly more than exercise. Research has been shown that those who are socially isolated are two times more at risk of dying from heart disease as compared to those that have close social relationships. Dr. Debra Umberson goes on to explain that relationships help increase overall mental health, which is related to increased immune function, decreased stress and less activation of cardiovascular system. 

According to the General Social Survey, the number of friends people have is usually not enough. In recent decades, the amount of people who responded to this survey saying they have no close friends has tripled. When asked how many confidants people have, “zero” is the most common response. In particular, adult men have been shown to struggle at keeping and maintaining friendships. Even though social media can seem to keep people connected, friendships that increase overall health are the ones you can hug, lament with and laugh with. Dr. Robin Dunbar suggests that having three to five friends will help increase overall wellbeing. Dunbar has done quite a bit of research on the topic of friendship. He states that it is difficult to have social circles contain more than 150 people. Within this group of people though, he suggests that the closest 15 people in peoples’ lives are the most critical for overall wellbeing. Good friends, rather than kin, are more likely to trigger you to release endorphins that help increase your immune system and thus protect you from certain diseases. In conclusion, Dr. Mark Vernon who is the author of the book titled, “The Meaning of Friendship” says Ralph Waldo Emerson gave the best advice when he said, “The only way to have a friend is to be one”.

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

Source: http://time.com/3748090/friends-social-health/?iid=sr-link4

Brain Health

Ben Smart discusses in his article “These Foods May Help Keep the Brain Young” about the importance of incorporating foods to keep your brain functioning properly. Brain health, according to Francine Grostein, a professor of medicine at Harvard Medical School, is the ability to remember things and avoidance of diseases such as Alzheimer’s disease and dementia. There is an abundance of further information that needs to be learned about how to optimize eating patterns to positively affect brain health. Gut bacteria is important to be aware of when thinking about brain health. Prebiotics help promote the growth of bacteria in the stomach, and some foods that would be considered prebiotics included are oatmeal, orange juice with pulp, bran cereal, bananas, unpeeled fruits in smoothies and other foods that contain fiber. Probiotics are beneficial for the gut for adding “good” bacteria. Foods that contain probiotics are yogurt, kefir, sauerkraut, pickles, kimchi and even probiotic supplements. 

There are certain foods that help increase overall brain health. Blueberries have high levels of flavonoids, which help decrease oxidation. Oxidation can damage cells in the body and increase aging processes. In general, blueberries can help decrease inflammation in the body. Green, leafy vegetables can also be an important part of a diet that increases brain health. Some examples include romaine, arugula, collard greens, kale, broccoli, spinach and Swiss chard. These types of vegetables are an important part of a diet named “MIND” which stands for “Mediterranean-DASH Intervention for Neurogenerative Delay”, which was shown to help reduce the risk of developing Alzheimer’s disease in one study. Substituting fats from red meat for fats found in fish, tree nuts and oils can be beneficial for brain health. These foods include salmon, tuna, walnuts, pistachios, almonds, olive oil and algae oil. Francine Grostein states that people who incorporate more fish in their diet have a decreased tendency to develop memory problems. Omega-3 fatty acids found in these types of foods have been shown to reduce LDL cholesterol, which can increase the incidence of stroke or heart attack. 

It is important to be careful with any type of Omega-3 supplementation for concerns over contamination with heavy metals. Vegan Omega-3 supplements made from algae are available if heavy metals are a concern. It is recommended to purchase algal oil supplements that are high in DHA and EPA. Periodic fasting has been suggested as a way to ward off certain diseases but not enough evidence has been collected to prove this fact. As always, it is best to speak to a provider when implementing any new type of dietary approach, supplements or lifestyle regimes into life. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: http://www.cbsnews.com/news/foods-that-help-keep-the-brain-young/

Sun Exposure

Now that summer has officially arrived, more people will be spending time outdoors in the sun. Sun is important for vitamin D intake, but there are some guidelines on how to spend time in the sun without acquiring risks. Typically five to 20 minutes of midday sun a day is beneficial, depending on skin type, the season and other variables but Gregory Plotnikoff, MD, states that this recommendation may depend on the person. He states that it is important to avoid burning your skin, regardless of skin tone. The lighter skin you have, the less sun you will need to have your body make adequate vitamin D. If you have a history of skin cancer, malignant melanoma or any genetic disorder that may steer you clear of spending time in sun, it is best to avoid spending time uncovered the sun. Supplementation of vitamin D would be critical in this situation. 

When exposing skin to the sun it may be best to expose parts of the body that are less susceptible to developing wrinkles or dark spots. The more areas of your body that are exposed, the less amount of time is needed to create vitamin D in the body. Midday sun affords the strongest amount of UVB rays, which help make vitamin D, so less amount of time is needed outdoors to make an adequate amount of vitamin D. The amount of sun exposure someone needs may depend on where they live and their daily activities, but it is truly dependent on the individual. To get the optimal amount of vitamin D, many will need some sort of supplementation. Your healthcare provider can provide information about getting your levels measured and supply a supplementation dose that is correct for you. To find out more ways to stay healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/5-tips-for-healthy-sun-exposure/

Healthy Fats

In the article titled, “Which Fats Should You Eat?: An Interview With Mark Hyman, MD” he discusses what fats are most beneficial for incorporating into diets. Dr. Hyman states that 35 years of guidelines recommending a low-fat and low-cholesterol diet has finally ended. He states that saturated fat is still getting a bad reputation, but he is hopeful more information can be collected because not all saturated fat is harmful, in his opinion. He states that healthy saturated fats like coconut oil can aid in burning fat, making the brain work better, increasing skin glow and improving cholesterol profiles. Dr. Hyman emphasizes that when including saturated fats, it should be in conjunction with a diet that’s low in refined carbohydrates, sugar and includes omega-3 fats. He states that the saturated fats we eat are different than the saturated fats found in blood. Low-fat and high carbohydrate diets can cause saturated fats to accumulate in the blood and are linked to heart disease. He used to recommend a low-fat diet to his patients but as more research has come out about fat, he started to incorporate it more into his diet. He found that the fat in his diet helped him to become more focused, lose love handles, gain a six pack and helped his brain become sharper. 

Dr. Hyman mentions that when meats are consumed, they should be organic and grassfed. The typical types of meat consumed (grain fed or from feedlots) are more inflammatory.  He states that it is best to eat meat as a “condo-meat”, which means having 75 percent of your meals filled with colorful and nonstarchy vegetables. Refined oils like corn, soy, cottonseed and canola oils can increase the amount of omega-6 fats. When too many omega-6 fats are consumed, they can be linked with inflammatory diseases, mental illness, suicide and even homicide. In general, research has shown there to be a connection with mental health and inflammation in the brain. Dr. Hyman states that the best fats to consume are organic cold-pressed extra-virgin olive oil, coconut oil, nuts, seeds, olives, wild fish, avocados, grassfed meats, grassfed butter and ghee.

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

Source: https://experiencelife.com/article/healthy-fats-mark-hyman-interview/

Smartphones

Heidi Wachter discusses in her article titled, “Are Smartphones Causing Thumb Tendonitis?” the potential side effects of the increased use of smartphones. Inflammation of the thumb, called tendinitis, is usually caused by overuse, arthritis, direct impact or repetitive grasping. Researchers at the Mayo Clinic have been looking at imaging showing the bones of patients of patients using smartphones compared to those that are not. Researchers have not made any decisive conclusions when looking at the imaging, but they have found that holding and texting on smartphones is awkward for thumbs. People that grip and hold smartphones cause constriction of their flexor tendons, which may cause pain on the outside of thumbs and eventually even osteoarthritis. 

There are some tips for those wanting to find ways to reduce the risk of developing tendinitis caused by holding smartphones. On smartphones, typically you can use voice-recognition technology, which would decrease the amount of time spent texting and gripping the phone. When holding a smartphone, it can be beneficial to change the hand that you typically hold your phone and even try using different fingers to text. To find out more ways to keep you and your family healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/smartphones-thumb-tendonitis/?utm_source=home5