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/

Improving the Circulatory System

The circulatory system plays an important part in keeping you alive by delivering oxygen and nutrients throughout the entire body’s cells, while removing toxins. In an article written by Laine Bergeson titled “How Exercise Affects Circulation (and Vice Versa)” she discusses how the circulatory system affects athletics and fitness. Exercise can be a way to improve the circulatory system by making it stronger, more flexible, and expansive. Typically exercise is used as a way to lose weight, increase strength, or build endurance and circulatory system improvements aren’t as noticeable. Some of the benefits of exercise for the circulatory system are listed below. Exercise can increase blood vessel health by increasing its flexibility. In regards to blood vessels, you want them to be flexible rather than stiff or thick. Stiff vessels can occur when low-quality fats or sugars are consumed. With flexible arteries, they are able to constrict and dilate appropriately for distribution of blood throughout the body. Exercise helps increase flexibility by reducing inflammation and buildup of plaques in the arteries in addition to preventing blood clots. 

Exercise can also increase hormone production in the vascular system, particularly atrial natriuretic peptide (ANP), which counteracts high blood pressure. A strong heart can lead to more effective pumping of blood throughout the body and to reach muscle tissue. With the increase of blood, it can widen vessels and even build new ones. Aerobic activity can also improve lung capacity. The lymphatic system can also be helped by exercise. The lymphatic system helps balance fluids in the body and fights infection by producing white blood cells. Some ways to increase lymphatic system health by jumping on a trampoline and doing inversions. Massage can improve circulation by increasing blood flow and cardiovascular function. In particular, manual lymph drainage massage can improve lymphatic circulation. Cold hands and feet could be due to poor circulation and exercise can help blood flow immediately and over long-term. To find out more ways to improve your health please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/how-exercise-affects-circulation-and-vice-versa/

Living a Long Life

Amanda Macmillan writes in her article titled, “People Who Live to 100 Have These Traits in Common”, about tips for longevity based off of those who have lived long lives. In a study done detailing 29 elders, aged 90 to 101, living in Italy’s Cilento region, an analysis of their mental and physical health was conducted. This particular region of Italy is known for having many residents over the age of 90. During the study, the elders filled out a questionnaire and had interviews detailing migration, traumatic events, and their beliefs. If they had younger family members, then these members were asked about their relative’s personality traits. Oftentimes, the younger relatives described their loved ones as controlling, domineering, and stubborn. The researchers found that these elders displayed resilience and ability to change during circumstances. The research done in this study showed that the elders were able to balance their contradictory traits. “In order to flourish, they have to be able to accept and recover from the things they can’t change, but also fight for the things they can” according to Dr. Dilip Jeste, the senior author of this study. Other traits that the elders had in common were positivity, strong work ethic, close bonds with others, religion, and the countryside. Many of the elders in the study were still active and working in their homes and land, which gave them a purpose to their lives.

When comparing the relatives to the elders, those aged 51 to 75, the older adults had unsurprisingly worse physical health than the younger counterparts, but they had better mental well-being, self-confidence, and decision-making. The study concluded that even with physical health declining, mental health could still remain high. Other studies on population include the Blue Zones which include elders that live longer than most from Italy, Greece, Japan, Costa Rica, and California. This study included looking at genes, diet, and physical health. Certain attributes such as resilience, social support and confidence can assist in longevity and potentially affect overall health. To find out more ways to keep you and your family healthy, please visit our website at www.oxborochiro.com. 

Source: http://time.com/5061891/live-to-100-personality-traits/?xid=homepage

Receiving Gifts

This time of year there can be a multitude of gifts that are given and received. Sometimes receiving gifts can be overwhelming due to the shear quantity, the level of expense, or the gift could feel inappropriate. Jon Spayde in his article titled, "The Endless Gift Machine" discusses how to respond appropriately while giving limits to receiving gifts. There are a few challenges to overcome when receiving gifts. It can be easy to feel like you have to be tactful when receiving a gift that you don't want or need, but stress can be caused when receiving this gift and suppressing negative emotions. There can be a sense of guilt experienced if you receive a gift that is bigger or more expensive than the one you gave to the giver, and there could even be strings-attached when the giver expects recognition and thanks for the gift they gave. This could cause a rift in the relationship if the giver becomes offended. Another common issue with receiving gifts is the amount of clutter they can create in a home. Gifts can be a source of stress, guilt, and even anger so although asking specifically for what you want can feel awkward, our loved ones may never know what we actually want if we do not tell them. 

Here are some tips for receiving gifts with gratitude and even how to potentially avoid receiving gifts you will not utilize. Explain to the giver that your focus is on your relationship and not gifts. You could suggest the gift of time like going for a walk, a conversation, or an activity you can do together. Another suggestion is having a nonmaterial gift that you can enjoy together such as a cooking class, yoga, or even organizing your house. If there is a gift you receive that feels like a burden or won’t be used, it may be best to donate it or give it to someone who may need it. If the giver happens to notice you don’t have the gift anymore, you can explain that you appreciate the generosity but you ended up giving it to someone who needs it more. To find out more ways to keep yourself and family healthy this holiday season, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/the-endless-gift-machine/

Reducing Stress

In the article, “6 Tips to Stop Overscheduling”, the authors explain how to create less stress in your schedule. It can be easy to over schedule and end up being exhausted because of this. In order to stop over scheduling, it is beneficial to acknowledge your limits, notice patterns, and determine what values you have in living everyday life. In order to maintain a manageable schedule, it is important to reflect on what things need to be accomplished and what activities could be dropped. 

The first tip is to build in a 15-30 minute buffer zone for important tasks instead of doing back-to-back scheduling. This buffer room creates space for breaks or prep for the next activity. It is beneficial to know what times of day you are most productive to complete tasks. If you tend to have lower energy in the morning, it may be best to schedule less challenging tasks during that time. It can be challenging to know how long tasks will take so Julie Morgenstern, the author of “SHED Your Stuff, Change Your Life”, suggests timing tasks three separate times to determine how long you should schedule the activity for. It is best to avoid scheduling more than one demanding tasks each day because it can cause anxiety. 

Before beginning work, it can be helpful to turn off email notifications and shut off social media because this creates less distractions. Setting a timer can be beneficial to know when the scheduled time has ran out. It can be easy to multitask when doing tasks. The priority of keeping time for loved one is very important in order to have self-care. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/6-tips-to-stop-overscheduling/

Creating Calm Through Diet

Catherine Guthrie details in her article titled, "Anti-Anxiety Eating", about strategies to reduce stress and increase calm in your life. It has been discovered that one in five Americans suffer from anxiety, and it is likely that that number is higher because many do not seek help. There are certain factors that can contribute to anxiety such as genes, biochemistry, life circumstances, but even eating habits can cause increased anxiety. Particularly foods such as unhealthy fats, sugar, and refined flours can contribute to anxiety. Medications can be beneficial for many people, but they do not treat the root cause of someone's anxiety.

Henry Emmons, MD the author of "The Chemistry of Calm" explains that diet is the only way that we are able to produce neurotransmitters which can help regulate mood. Many neurotransmitters are signaled in the digestive system so it can assist in maintaining brain and gut health. One of the ways to create a calm brain is to stabilize blood sugar levels. Sugar can cause a surge of serotonin, which is often why people may crave sweets when they are stressed. This surge of serotonin can cause a blood sugar crash. It is best to enjoy meals and snacks that are nutrient-dense such as complex carbs, healthy fats, and high-quality protein. Some of these foods include legumes, grains, avocados, vegetables, grassfed meats, beans, or seeds. High-quality protein helps create amino acids, which aid in making serotonin, dopamine, and other neurotransmitters, which can create a calming effect. 

Inflammation can create anxiety so it is important to maintain gut health in order to create more calm. You can create a healthy gut by incorporating probiotic foods like yogurt, kimchi, kefir, kombucha and prebiotic foods such as onions, leeks, aspargus, and garlic. Fats can also be beneficial in modulating calm in the brain, and it is important to have an adequate balance of omega-3s and omega-6 fats. Omega-6 fats are considered more inflammatory, whereas omega-3's help with brain health. Omega-3s include salmon, sardines, nuts, seeds, and dark leafy greens. Henry Emmons explains that caffeine can be harmful if the brain is overly stimulated. It may be best to cut back on caffeine to see how you feel. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/anti-anxiety-eating/