Healthy Airport Snacks

The article “11 Things Nutritionist Eat at the Airport- and 4 They Avoid” discusses various healthy snacks to eat when spending time at the airport. It is easy to indulge in unhealthy temptations, but these habits can cause stomach issues or sugar crashes, according to Ginger Hultin, a RDN. When eating at the airport, it can actually be beneficial to bring items from home. Autumn Ehsaei, RDN, suggests bringing snap peas, mandarins, raw nuts, and trail mix. Within airports though, there are usually options for fresh fruits and vegetables. These items can provide fiber, water, and feelings of energy. 

Another snack that is healthy to eat while spending time in the airport is yogurt. Full fat yogurt can assist with keeping you full and for metabolism. If the yogurt is not full fat, Sydney Greene, RD, suggests grabbing a bag of raw nuts or a packet of nut butter. Not all yogurts are healthy choices though, especially given their sugar content, so it is important to look at the nutrition label. If you are craving something sweet, dark chocolate can be a nice option. It is filled with antioxidants and is best when it is at least 70-80% cocoa. Smoothies are a healthy airport snack because they are typically not filled with many calories. One tip from a naturopathic doctor, Luisa Szakacs, is to avoid ones with a “smoothie blend” because of the unnatural ingredients it can contain. If the ingredients include “natural flavorings” that is also something to avoid in smoothies. Nuts and seeds can provide protein, fat, and fiber for flights. Sodium intake should be monitored so unsalted nuts and seeds may be the best option when consuming this snack. Although nuts have many healthy components, they are high in fat and calories so portion control should be exercised. Other healthy protein sources that can keep you full at the airport include hard boiled eggs, chicken, and hummus.

Oatmeal is a snack that can keep you full during a flight due to the fiber it contains. Protein bars should have less than 10 grams of sugar and few ingredients. Salads are a healthy option for a meal at the airport. Some ingredients to avoid in salads include creamy dressings and crunchy noodles. Salads that contain vegetables, protein, beans, and dressing on the side are some of the best options. 

Each nutritionist that was interviewed for the article suggested drinking plenty of water because of the dehydration effect that flying can have. It is best to start the day with plenty of water and when in the airport bring a reusable bottle or buy a plastic one that you can refill often during the flight. Some foods to avoid while in flight include ones you are not used to, or high-risk options that may potentially lead to foodborne illnesses such as buffets, mayo-based or creamy salads, and raw seafood. Additional foods that should be avoided are ones that are salty such as chips and crackers and sugary foods that may lead to feelings of irritability and low energy. 

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

Source: http://time.com/5197380/food-nutritionists-eat-at-airport/

Tai Chi and Fibromyalgia

Alice Park discusses in her article titled, “Why Tai Chi Works So Well For Pain Relief”, about the benefits that can be gained from practicing tai chi for fibromyalgia or chronic pain. Tai chi is used to promote physical and psychological health. There is new research published in the British Medical Journal that suggests tai chi can be effective for managing fibromyalgia symptoms. Up until this point, there hasn’t been rigorous trials to suggest the benefits of tai chi for fibromyalgia. In this study, researchers observed 226 participants that had fibromyalgia. Participants were randomly assigned to an aerobic exercise routine or one of the four given tai chi sessions for the first 12 to 24 weeks. Measurements of pain and psychological effects were taken at the beginning of the study and at 12, 24, and 52 weeks. 

After participating in the exercise regimes of aerobic activity or tai chi, all participants reported a decrease in their fibromyalgia symptoms, but those practicing tai chi stated higher levels of improvement in their control of symptoms after 24 weeks. The measurements they observed were related to pain intensity, ability to function, fatigue, morning fatigue, depression, functioning at work, and sleep. Participants in the tai chi group that practiced the exercise for a longer period of time showed more improvement than those who did it only for a shorter period of time. Dr. Chenchen Wang, the director of the Center for Complementary and Integrative Medicine at Tufts Medical Center, stated that the participants who were assigned to tai chi found it to be more enjoyable than the aerobic exercise and found benefits in the social aspect of the practice and ability to do it at home with friends and family. Dr. Wang suggests that these findings demonstrate that providers should find an exercise routine that fits the needs of their patients with fibromyalgia. 

Participants in both groups continued to take their prescribed medications but in that year, some were able to decrease their pain killers, antidepressants, muscle relaxants, and other drugs. There were not enough participants to determine what exercise regime caused the largest reduction in medications. Dr. Wang believes tai chi is particularly helpful because it is both physical and psychological in nature. Some participants in the aerobic exercise group had to stop because of the strain from those suffering from chronic pain. Wang believes that since the results of this study shows improvement in symptoms when practicing tai chi for those with fibromyalgia, it may be able to help more people increase their quality of life if they partake in it. 

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

Source: http://time.com/5209233/tai-chi-chronic-pain/

Relaxation

Aviva Romm, MD discusses in her article titled “3 Healthier Stress Responses” about some techniques to change your body from stressed to calm. To get your body into a more relaxed state, it is necessary to activate your parasympathetic nervous system, which is the “rest and digest” system. It can be difficult to take the time to rest our bodies during stressful situations due to time constraints. If you take time to relax after a stressful experience, then it can lessen the effects of stress. The best approach is to incorporate a time of relaxation into our daily schedules, rather than only relaxing when stress occurs. Romm suggests setting up a nightly routine that activates the rest and digest system. This can be done by eating dinner approximately three hours before you go to bed in order for your body to digest all the nutrients from your meal and repair your body during sleep. Electronic devices should be turned off at least one hour before bed in order to avoid the emitted light that can keep the body and mind awake. Some additional techniques to activate the parasympathetic system include breathing deeply and slowly for at least five minutes, spending 30 minutes outdoors, taking a bath, going to yoga, and meditating for at least 10 minutes. 

Having strong relationships with others can also assist when you’re experiencing stress. Shelley Taylor, a UCLA researcher, calls this the “tend and befriend” stress response. During a time of threat, adrenaline and cortisol is released within the body, along with a small release of oxytocin. Oxytocin can help us feel connected to others. During Taylor’s research, they found that women are better able to ask for help during times of need. This could be due to evolution because when women were pregnant or caring for children long ago, they needed support from others to stay safe from predators. For men, they can also benefit from social relationships and with the fewer oxytocin receptors they possess, social interactions can go a long way for them. It can be easy to feel like we shouldn’t share our concerns with others, but doing something social and connecting with others can assist with relaxing our bodies. 

Having a “learner mindset” as detailed by Marilee Adams, PhD can help us face stressful situations by being curious rather than shutting down. We can become curious about our potentially stressful situation by asking questions and using it as a chance to learn something new. For example, if a person is being rude to you, you can pose the question to yourself about what may be going on in that person’s life that could be causing their behaviors. In doing so, it can lead to having more compassion on them before making judgments and becoming stressed. When developing a spirit of curiosity during these types of situations, it can assist you in possessing the best parts of stress, which include alertness, energy, and focus. Some of the questions Adams suggests asking yourself during these times include: “What’s really happening here, what else might be going on that I’m not seeing, and what’s interesting about this situation?”. To find out more ways to keep your mind and body healthy, please visit our website at www.oxborochiro.com/.

Source: https://experiencelife.com/article/3-healthier-stress-responses/

Safe Toothpaste

Dr. Mark Burhenne discusses in his article, “How to Avoid Toxins in Your Toothpaste: 12 Ingredients to Ditch Now”, about the importance of using non-toxic ingredients to brush your teeth. Burhenne is a dentist and discusses how most toothpastes have toxic ingredients in them and how they can potentially harm the body. Although you do not swallow toothpaste, the chemicals they contain can still irritate and infect the mucus membranes in the mouth. These chemicals can get into the bloodstream and disrupt the balance of good and bad bacteria that is present in our mouths and even our stomachs. 

Below are a list of ingredients that should be avoided when choosing a toothpaste. Titanium dioxide is a chemical that gives toothpaste its white color, but it does not have any benefit for teeth. The Environmental Working Group, is concerned about titanium dioxide when it is inhaled because it could be a carcinogenic or even cause organ toxicity. Triclosan can be included in some toothpastes as an antibacterial agent, but animal studies have shown that it can cause endocrine disruption and create antibiotic-resistant strains of bacteria. The FDA currently has this ingredient banned in products such as soaps and body washes so Dr. Burhenne questions why it can still be used in toothpaste. Another ingredient found in toothpaste is sodium lauryl sulfate, which causes toothpaste to foam. This ingredient is actually used as an insecticide and has been shown to cause irritation and organ toxicity in the body. 

Fluoride is a common ingredient that is used in toothpaste and in dental offices. It is used to prevent cavities and helps remineralize the teeth. Fluoride has been shown to potentially cause acute toxicity, which manifests itself as nausea, vomiting, and headaches. Although fluoride is used to remineralize teeth, toothpaste does not contain enough fluoride to actually remineralize them. Dr. Burhenne does recommend that it is used in certain circumstances but not in over-the-counter toothpaste. Artificial dyes are another ingredient that is added to toothpaste, mostly to make visually appealing. This can be a harmful ingredient because it has been linked with hyperactivity and ADHD in kids. Parabens are a chemical used that can be used to make toothpaste last longer, but it has been known to disrupt hormones leading to a possible increase of breast cancer. Saccharin can be used as a flavoring agent and it is an artificial sweetener. In rats, it has shown to be a carcinogenic agent and it can cause coughing, nausea, vomiting, and diarrhea. Carrageenan is used to thicken toothpaste but it can cause intestinal issues and has shown to cause inflammation and ulcerations in the colon in some animal studies. 

The following website shows instructions to make your own toothpaste that is free of potentially harsh chemicals commonly found in over-the-counter toothpaste: https://askthedentist.com/homemade-toothpaste/

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

Source: https://experiencelife.com/article/safe-toothpaste/

Mentorship

In Joelle Klein’s article titled, “The Value of Mentoring”, she discusses how mentoring another person can be a valuable experience. Mentoring is typically implemented in schools, universities, places of employment, religious organizations, and youth programs. Mentoring does not necessarily have to take place between a mentor who is older and a mentee that’s younger, it can occur between peers or even a younger person mentoring an older person. There are motivational, attitudinal, career, and health benefits that can be gained from being mentored. Not only do mentees benefits from a mentoring relationship, mentors can experience positive rewards. Mentoring can assist in helping you have purpose and feel needed. 

If you are going to enter a mentorship relationship, then it is best to make sure it lasts at least 12-18 months. Research has shown that relationships that only last six months have not shown positive benefits, while those less than three months have actually shown to be more harmful than positive. It is important to find the right person to mentor. Oftentimes, they may seek a relationship by speaking with you directly or joining a program. It’s important to identify what exactly the mentee wants to learn from your guidance and if they are ready to learn and grow in their areas of interest. It is best to avoid mentoring someone that you may be supervising because it can cause jealously among employees or even cause the mentee to be less likely to take risks. 

Once a mentoring relationship has been established it is important to identify the mentee’s goals and what they want for their future by asking clarifying questions. It is critical to ensure that during this conversation the two of you are able to establish the mentee’s goals and vision, rather than what you think they should want. It is best to meet and build your relationship on a regular basis in order to achieve the set goals. During the meeting times, it’s important to ask probing questions that get them out of their comfort zone. There should be a dynamic that allows for feedback between the mentee and mentor in order to facilitate growth and find ways to improve the relationship. As a mentor, being intentional about how you’re interacting with the world around you, especially when working with youth, is critical for setting a good example. Youth, in particular, may not have had the opportunity to see certain actions like holding a door for someone or saying thank you. This can be beneficial for them to see. To be a successful mentor, it can be helpful to reflect back on those who have had a positive impact on you throughout your life. This can inspire you to be the best possible mentor. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/the-value-of-mentoring/

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