Salt

In the article titled, “Is Salt Bad for You - Or Not?” the authors discuss the role that salt plays in the body. Salt has been seen as a contributor for high blood pressure and heart disease for almost 50 years, although some experts argue that salt is critical and not necessarily a problem for some people. These experts state that there is inconsistent research about how sodium could cause increased blood pressure, and there may even be issues when not enough sodium is consumed in a diet. 

“Salt” and “sodium” are often used interchangeably when discussing health concerns. What we consume is considered salt, while sodium is typically what experts are most concerned about. In general, Americans typically consume 3,400 mg of sodium each day, which is approximately 1.5 teaspoons of salt. The USDA and Health and Human Services Dietary Guidelines suggest a daily intake of 2,300 mg, while the American Heart Association and the Academy of Nutrition and Dietetics suggest 1,500 mg per day. The amount of salt that is consumed in an American diet is generally found in the processed foods that people consume. Other types of sodium that might be included in foods we consume include sodium bicarbonate, monosodium glutamate, sodium benzoate, sodium saccharin, and sodium nitrate and nitrite. These types of sodium can be associated with adverse side effects. Processed foods often do not contain potassium to balance out the sodium, which is critical for electrolyte balance. 

Experts argue that it’s more about improving your diet rather than managing salt intake. 360,000 Americans die from high blood pressure each year, but not everyone is sensitive to salt and a meta-analysis showed that reducing salt in those without high blood pressure only slightly reduced blood pressure. In those with hypertension, there was only weak evidence of the benefit of reducing salt. One of the leading sodium researchers, Niels Graudal, explains that if you have a healthy diet, you shouldn’t have to worry about sodium intake. 

Salt is an important part of overall health due to a few reasons. The amount of salt each person should consume depends on activity level, water intake, genes, and other factors. Sodium chloride plays a role in muscle contraction, nerve-impulse function, blood pressure, regulating blood volume, reducing bacterial growth, creating hydrochloric acid in aiding digestion, and helping absorb vitamin C. A lack of sodium can disrupt hormone balance, cause insulin resistance, and even cause an increased cholesterol and triglycerides in the bloodstream. Certain health conditions such as IBD, celiac disease, and gluten intolerance can inhibit salt absorption. Sleep apnea, hypothyroidism, and kidney disease can cause salt to be loss. 

To attain a more balanced diet that reduces processed fats and flours, you can include grassfed meat, vegetables, whole grains, and bitter greens. Adding sea salt to your diet can assist the body because it contains trace minerals like magnesium, calcium, potassium, and bromide. When using salt in a diet, it is best to use fresh, natural salts that can vary in color from white to pink, or even black to blue. It should enhance textures and taste of food. Salt stays most fresh in glass or plastic containers that are more high-quality. Higher quality salt will typically cost more than table salt, between $0.25 and $1 an ounce. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/is-salt-bad-for-you-or-not/

Eating More Veggies

Elizabeth Millard writes in her article titled, "How to Eat More Veggies", about ways to incorporate more vegetables into everyday life. The Dietary Guidelines for Americans (DGA) currently recommends that people consume at least 2 1/2 cups of vegetables every day, although health experts believe these guidelines are too low. Governments around the world typically recommend more servings of vegetables for their citizens, according to Terry Wahls, MD. Wahls believes that the DGA is heavily influenced by groups like the National Cattlemen's Beef Association and the International Dairy Foods Association. Wahls currently recommends 9 cups of vegetables per day, while the average American currently only consumes 1 1/2 cups a day. Half of this amount includes potatoes and tomatoes. Wahls dramatically changed her diet after experiencing several years of effects from MS. Her diet plan includes many of the same principles as the Paleo diet but also a large amount of vegetables. Cells rely on their mitochondria to effectively work, and nutrition is a way to improve the health of the mitochondria. Vegetables can decrease inflammation, while providing vitamins and nutrients to the brain. Gut health can also be improved when vegetable intake increases because fiber can assist in creating a healthy microbiome. 

If you are ready to add more vegetables to your diet, Wahls suggests getting three cups daily from each of the following category. The first category is dark leafy greens, which include arugula, beet greens, bok choy, chard, dandelion greens, kale, spinach, and mustard greens. Herbs are also included in this category. Brightly colored vegetables are another category of vegetables that should be included on a daily basis. These include asparagus, cabbage, peas, peppers, radiachio, red cabbage, purple cauliflower, purple kale, black olives, carrots, pumpkin, sweet potatoes, and squash. Sulfur-rich vegetables are another category of vegetables that can eliminate toxins and nourish cells. These include cauliflower, garlic, leeks, onions, radishes, shallots, rutabagas, and collard greens. 

If 9 cups a day seems daunting, you can start with committing to a smaller amount, as it is typically easier to add on once you've committed to a certain amount. Eventually, you could work up to 9 cups or more. If fresh vegetables are not available, Wahls recommends at least stocking up on onions, garlic, root vegetables, and dried mushrooms. Frozen vegetables are acceptable, as they are frozen quickly after and retain many nutrients. It can be easier to consume vegetables when they are prepared in different ways. For example, roasting, steaming, grilling, or even turning a zucchini into zoodles for a substitute for spaghetti. It can be beneficial to start slow with increasing your intake due to the amount of fiber and ability to clear out a system. Cooked or fermented vegetables can be easier for someone to digest compared to raw. 

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

Source: https://experiencelife.com/article/how-to-eat-more-veggies/

Boosting the Immune System

Stacey Colino writes in her article titled, “10 Things You Should Be Doing to Boost Your Immunity” about various ways to keep your immune system healthy, especially during the winter months. High-fat diets can be a contributing factor in slowing down the immune system. In a study done by Tufts University, they discovered that lower fat diets contributed to better functioning of T cells, which assist the body in fighting off infections. 25 to 30 percent of the total fat in a diet should come from monounsaturated and polyunsaturated fats, which can be found in foods such as olive oil, avocados, peanut butter, sunflower and corn oil, salmon, and walnuts. It is important to limit trans and saturated fats in your diet.

Another way to boost your immune system is to eat protein because it can aid in the body in making white blood cells and antibodies. The best types of protein are lean proteins such as fish, poultry, eggs, beans, low-fat beef, or soy. Moderate exercise can also be beneficial for boosting the immune system and has even been found to cut down sick days by half. Moderate exercise includes brisk walking, biking, or swimming for 45 minutes at least five times a week. Losing a few pounds of weight has also been shown to increase T-cell function, which can improve the immune system. In order to lose weight, you can reduce 250 calories from your diet each day or exercise to burn an extra 250 calories a day. 

Singing has been shown to increase mood, while improving levels of antibodies. Affection experienced by petting a dog or touching a loved one can cause an increase in immunoglobulin A (IgA). IgA can assist in helping stop germs from entering the body. An additional immune booster includes colorful fruits and vegetables that assist in killing off viruses because of the antioxidants, vitamins, and carotenoids they contain. It is best to have five to nine servings of fruits and vegetables each day. 

Probiotic foods can be beneficial for the immune system to reduce various illnesses. Probiotics can be found in kefir, yogurt, fortified cheeses, and tempeh. If you are looking for a probiotic supplement some strains to look for are Lactobacillus rhamnosus GR-1 or GG, L. case Immunitas, and Bifidobacterium animals DN 114 001. Sleep is critical for boosting the immune system. Some ways to get better sleep include sleeping in a dark, cool room and making sure to avoid caffeine, alcohol, and intense exercise for three hours before going to bed. Finally, relaxation can help boost the immune system because stress has been found to ward off high levels of cortisol. To find out more ways to stay healthy this season, please visit our website at www.oxborochiro.com. 

Source: https://www.realsimple.com/health/preventative-health/boost-immunity?cid=2017014&XID=time-health-hub#seasonal-maladies-fact-life

Benefits of Connections

In celebration of Valentine’s Day, Jamie Ducharme discusses the various ways love can be beneficial for your emotional and physical health. Falling in love releases a chemical in the body called dopamine which is associated with the reward center in the brain. This accounts for the “cloud nine” feelings one may experience when falling in love. In new relationships, cortisol can rise and serotonin typically drops. This can cause some feelings of passion but also nervousness but as the relationship stabilizes, cortisol and serotonin typically return to normal levels. This can help you settle down into the relationship. Another hormone called oxytocin aids in bonding with a loved one, which can increase health due to its ability to lower stress. 

Without connections to others, it can cause an increase in inflammation in the body or even activate pain. Cortisol and adrenaline levels can rise when insecurities arise. When in a relationship, it is common that loved ones will encourage each other to participate in healthy behaviors like seeking medical attention. Research has shown that those who are in a relationship are able to detect moles that may lead to melanoma earlier than those not in a relationship. 

Married couples have been shown to live longer than those who are single because of the social and emotional support, increased likelihood of seeking medical attention, and having someone to encourage you to participate in healthy behaviors. It has even been found that married couples have lower blood pressure, less depression rates, and lower substance use. In 2010 though, longevity was not only linked to marriage but also other close relationships. Connections to others can dramatically affect your physical and mental health.

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

Source: http://time.com/5136409/health-benefits-love/

American Heart Month

February is American Heart Month. This is a critical issue to discuss as heart health is declining in the United States. According to the article titled, “More Than 100 Million Americans have High Blood Pressure, AHA Says” written by American Heart Association News, 103 million adults in the United States are currently diagnosed with high blood pressure, which accounts for almost half of all adults. As people continue to age, there is likely going to be a rise in the amount of people with high blood pressure. In the world, about a third of all adults are considered to have high blood pressure, and it is the major cause of cardiovascular related deaths. In November 2017, the criteria for determining high blood pressure was changed from 140/90 to 130/80. Under these new guidelines now 46 percent of adults in the United States are considered to have high blood pressure. If you qualify for high blood pressure under the new guidelines, your doctor may suggest the DASH diet, 30 minutes of activity each day, or even medication depending on other factors. 

According to the National Heart, Lung, and Blood Institute, The DASH diet entails including specific daily servings of foods that are deemed heart healthy. Some of these suggestions are including more vegetables, fruits, whole grains, low-fat diary, fish, poultry, beans, nuts, and vegetable oils. Other suggestions in the DASH diet include limiting items that contain saturated fats, sugary drinks, and sweets. Some of the benefits that have been found with the DASH diet and increasing physical activity is lowering blood pressure and decreasing weight. 

In the world, cardiovascular disease is the leading cause of death in world causing 18 million deaths in the year 2015. A professor of cardiology named Dr. Emelia Benjamin suggests that, “There’s a real focus on improving health by adopting a healthy lifestyle, not just waiting to develop disease before one focuses on risk factors”. Prevention is one of the ways to combat high blood pressure in the future. To find out more ways to keep your heart and body healthy, please visit our website at www.oxborochiro.com.

Sources 

https://news.heart.org/more-than-100-million-americans-have-high-blood-pressure-aha-says/

https://www.nhlbi.nih.gov/health-topics/dash-eating-plan

Healthy Eating for the Big Game

With the big game coming up this weekend, there are some strategies to ensure that you maintain a nutritious diet that day. The morning of the game, it's important to start the day off well by having a hearty breakfast such as oatmeal with berries, nuts, and seeds. Another way to start off the day well could entail getting a workout in. During the day, water is critical for hydration. When consuming various beverages, it's beneficial to consume one glass of water to fill yourself up. If you are concerned about eating healthy at a party, you can bring your own healthy meal such as chili. Chili contains protein, carbohydrates, healthy fats, and vegetables. 

Guacamole is always a crowd pleaser so adding more vegetables to the mix can make this favorite even healthier and more filling. Items such as green peas, edamame, or garbanzo beans can be a good addition to guacamole. It's important to balance the foods you consume such as pizza, wings, soft pretzels, dips, etc. with healthier options such as celery sticks, fruit, or other vegetables. The author suggests that for every chicken wing she has, she has three celery sticks. Before loading up a plate of food, it can be beneficial to look at all your options before choosing because this can assist with making healthier choices. While watching a game, it can be easy to mindlessly eat. During commercials, you can ask yourself if you're full and assess what you've eaten so far in order to reflect on your need or desire to eat more. The author maintains that it is totally fine to indulge during the big game, but suggests being wise when making choices. Focus on eating mindfully and this will help you to feel full and increase your satisfaction with your food choices. To find out more ways to stay healthy, please visit our website at www.oxborochiro.com.

Source: http://www.philly.com/philly/blogs/goal-getter-nutrition/10-healthy-eating-strategies-for-Super-Bowl-Sunday.html

Safer Beauty Products

Courtney Helgoe writes in her article titled, “Beauty Beware”, about the potential risks of a variety of make-up and care products. In 2009 when this article was written, the cosmetic industry did not have anyone regulating the products it produces, unlike the FDA and USDA that are used to regulate food products. The industry trade group called Personal Care Product Council has a branch that specifically researches cosmetic products, and they claim to be thorough in their safety checks. In general, Europe has much stricter regulations than the U.S. and in 2004, they banned many of the ingredients found in our products. The reason they are regulating these types of products is because of the lack of evidence available for their safety, which they call Precautionary Principle, meaning that products are potentially dangerous to use until they are proven safe. The U.S. takes a different approach that products are safe as long as they’re not proven dangerous. 

Nonprofit organizations such as the Campaign for Safe Cosmetics have collaborated with the Environmental Working Group to monitor these types of products for their long-term safety. 99 percent of the products they looked at had at least one ingredient that had never been tested before. In their research, ingredients like parabens, phthalates, and synthetic fragrances could be causing things such as skin sensitivity, allergies, infertility, birth defects, and even cancer. Skin Deep is a database that can be utilized by consumers to research the safety of products and brands.

The skin is porous so these products can easily absorb into the body. In particular, two ingredients that have been found to be troublesome are phthalates and parabens. Parabens have been found in cancerous breast tumors, as these have been found to mimic estrogen in the body. Parabens can be found in deodorants and antiperspirants. Phthalates, an agent commonly used in nail polish and synthetic fragrances, have been found to disrupt fetal testosterone production and men that had higher levels were found to have lower sperm counts. The Personal Care Product Council maintains that phthalates have a long history of being safe. Experts say that it is not one product with these ingredients will cause damage but rather the accumulation of multiple products with these types of ingredients being used. Oxybenzone, a common ingredient in sunscreen, which can disrupt hormones, has been linked to low birth weight in girls whose mothers used sunscreen during pregnancy. 

The website Skin Deep is a great starting place to compare beauty products for their potential harm. Children’s products, which may seem more safe than adult products, actually contain more toxins. The ingredients that one should look out for in products are parabens, phthalates, synthetic fragrance, nanoparticles, and ethoxylated ingredients. Chemical hair dyes and nail polishes can contain harmful ingredients. DIY beauty products can be a safer option, as are store brands that use nontoxic, plant-based ingredients. 

There are ways to take care of your skin through the types of lifestyle choices you may everyday. Sleep can help with dark circles, along with vegetables, fruits, and legumes to obtain fresh skin. Protein can assist in helping grow healthy hair and nails. It may not be practical to throw away all your products that contain potentially harmful ingredients, but it can begin with just replacing one product at a time. To find out more information on how to keep care of your body, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/beauty-beware/

Cell Phone Use

Amanda Macmillan writes in her article titled, “Cell Phone Radiation May be Dangerous, California Health Officials Warn”, about the potential long-term harm that cell phones may cause. It is still unknown if the electromagnetic radiation that cell phones emit when they receive signals from towers or even WiFi devices could cause long-term damage. The California Department of Public Health has given some guidelines on how to reduce possible exposure of this electromagnetic radiation. Some of the health concerns with cell phone use include cancer risks, tumors in the salivary gland and acoustic nerve, lower sperm counts, headaches, and difficulties with learning, memory, hearing, behavior, and sleep. There have not been definite studies that directly link these health risks with radio frequency energy, which is the type of radiation that is emitted when cell phones are used, but the guidelines laid out by the California Department of Public Health can aid those who are looking to lower this possible risk. 

One of the guidelines suggested is to keep cell phones away from your body when they are not being used. Some suggestions include putting cell phones in a purse or backpack rather than your pocket or keeping phones away from you while sleeping. Headphones, headsets, or speakerphone rather than holding a phone next to your head may be helpful for reducing radiation. When cell phone signals are particularly weak for example when using buses or trains, or when streaming audio or videos, it is best to limit cell phone use. When signals are low, they can cause cell phones to emit higher levels of radio frequency energy. WiFi or Bluetooth devices connected to phones can also emit radio frequency energy. 

There are some devices out on the market that are specifically used to block radio frequency energy but the U.S. Federal Trade Commission states that these devices aren’t necessarily helpful and may even cause an increase in radio frequency energy because the phone is trying to work harder. Children are being exposed to cell phone use at an earlier age, 10 is now the most common age for children to get a phone. Studies have suggested that children being exposed to cell phones may experience hearing loss, possible ringing in ears, headaches, and overall decreased well-being. Cell phone radiation is identified as a possible carcinogen by the WHO’s International Agency for Research on Cancer. In Italy, a man won a case that suggested his development of a brain tumor was due to his cell phone use for work over 15 years. Although there is possible risk with cell phone use, they can be beneficial in certain situations, particularly during emergencies according to the CDC. More research needs to be completed to determine the long-term safety of cell phones.

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

Source: http://time.com/5069317/california-mobile-phone-radiation/

Winter Weather Tips

Jacqueline Howard writes in her article titled, “Stay Warm and Help Those in Need with This Winter Safety Checklist”, about ways to stay safe during the winter months. Infants and older adults are more at risk for injuries and illnesses during the winter months. Infants are more at risk because of their tendency to lose body heat and elderly adults make less body heat. In general, infants under the age of 1 should not sleep in cold rooms at night and should always wear warm clothing while sleeping. If you know anyone over the age of 65, it is important to ensure that their heaters are working. It would also be helpful to offer to shovel their driveway. 

Although fires may be enjoyable in the winter, it is critical to be careful when making fires or using space heaters. To prevent pipes from freezing, you can leave water taps slightly open. For outdoor winter safety, some recommendations include wearing layers of clothing and avoid walking on ice or getting wet. If you are shoveling, it is best to take your time and shovel slowly to avoid possible injury. If you become stranded outside, it is safest to remain in your car. Regarding pets in the winter, it is best to not allow them to be in the snow or ice. If they do go outside, then it is critical to wipe off their paws and belly. 

The winter weather can be dangerous for certain health risks like heart attacks, asthma, frostbite, and hypothermia. Cold weather is more likely to be associated with deaths than the heat. If you have cardiovascular disease, the cold weather can cause vasoconstriction, which is narrowing of the blood vessels. Shoveling can cause issues for those with cardiovascular disease because of the risk of overexertion. The British Medical Journal found that even a 1-degree Celsius change in temperature can cause a 2% increased risk for heart attack. The phenomenon of winter weather and increased rates of heart attacks or strokes is referred to “Merry Christmas Coronary” and “Happy New Year Heart Attack”. The lungs can also take a hit in the colder months, especially for those with asthma or COPD. It can be beneficial if you had asthma to wear a scarf around your mouth to breathe in steam from your mouth. 

Alcohol should be avoided during the cold months because it can impair judgment and ability to sense cold, which may lead to further complications like frostbite or even hypothermia. Alcohol also causes widening of blood vessels, which causes heat loss. Some ways to keep our circulatory system healthy during the winter months include exercising. To find out more ways to keep yourself healthy this winter season, please our website at www.oxborochiro.com. 

Source: http://www.cnn.com/2016/12/16/health/cold-weather-health/index.html

Expanding Your Social Circle

Jessie Shoal writes in her article titled, “4 Ways to Make New Friends”, about ways to feel connected to others, even to those outside of your normal social circles. Oftentimes we make friends through shared experiences like school, work, or places we live. It’s important according to Tim Hartford, the author of the book “Messy: The Power of Disorder to Transform Our Lives”, to expand our social circles with those we might not have as much in common with. If we get to know those who have different backgrounds, religions, values, and ways of being in the world, then it can help broaden our perspectives. Committing to broadening our social circles is like committing to a new exercise routine. 

Here are some tips for broadening social circles. Max Hawkins, an engineer out of San Francisco, explains that he created a program that would bring him to random events on Facebook and have a car bring him there, without knowing what the event was. This program allowed him to go to events that he normally would not go to and even inspired him to travel around the world for two years after that. He states that, “The key to opening yourself up to these experiences is to let go of your own preferences”. He suggests that one of the ways to move past preferences is to try ordering the least popular item on a menu, rather than the one he wants, because he believes it helps to open him up to other possibilities. In regards to meeting others, Hawkins suggests visiting various neighborhoods, restaurants, venues, or even places of worship. 

Another suggestion to expanding your social circle is to look for ways to serve others. It can be beneficial to look for volunteer opportunities like in a nursing home. It is important when being of service to others to not view yourself as the giver and others as the receiver. One ways to do this is to ask yourself or even children if they are helping to volunteer about who they helped today and who helped them. Having a genuine interest in others can assist in having meaningful conversations with others. You can ask about someone’s upbringing, their current life, and even challenges they may be facing. This can be beneficial for discovering what you may potentially have in common with others. Biases can develop over time and in order to expand a social circle with others different than you it is important to confront biases you may have. Verna Myers explains in her TED talk about the importance of walking towards our discomfort by developing deep and real relationships with others. Once you push past that discomfort, you may realize that these once strangers become like family. To find out more ways to stay healthy this year, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/4-ways-to-make-new-friends/