Probiotics

The National Center for Complementary and Integrative Health discuss the benefits and precautions of using probiotics in their article titled, “Probiotics: In Depth”. Probiotics can be helpful for a multitude of benefits, although there is still much to be researched on their effectiveness. Probiotics are microorganisms that can help bodies function well. The human body has millions of microorganisms in the intestines that help produce vitamins, fight disease and digest food. Probiotics can be added to foods, supplements and even skin care products. Probiotics can treat irritable bowel syndrome or can be used to prevent GI distress due to infections or antibiotics. In addition, they can be used for allergic disorders, tooth decay, infant colic, liver disease or even a cold. 

They are a multitude of probiotic types so additional research needs to be done to find out which ones are helpful to the human body. The most commonly researched probiotics are Lactobacillus and Bifidobacterium. The FDA has not approved any type of probiotic currently so it is best to speak with your provider before starting any supplement. Minor side effects like gas can occur when taking probiotics. For those with weakened immune systems, those that are critically ill, sick infants or those recovering from surgery can have severe complications when probiotics are taken. It is always best to speak with a provider before beginning any new supplement, especially if pregnant, breastfeeding or those that are critically ill. Speaking with a provider will help solidify that safe care is being provided. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: https://nccih.nih.gov/health/probiotics/introduction.htm

Essential Oils

Smells can trigger many powerful memories and even improve your health for a variety of ailments according to the article titled, “Benefits of Essential Oils: 10 Natural Ways to Heal Yourself”. Essential oils are not actually oils because they lack fatty acids. It can take a large amount of plant materials to create these oils thus causing the high price tags. It is best to look for essential oils that are deemed pure, medicinal and steam distilled. Oils should always be used with a carrier oil like almond or jojoba, never being directly placed on the skin. In general, essential oils should not be ingested although some may be able to be. It is always best to speak with your doctor before using any type of oil. Below are a list of essential oils that can be used for many purposes.

Tea Tree: This oil is found from a plant native to Australia. It is typically used for skin issues such as fungus or acne. For acne, it is best to place a small amount on a cotton swab to help heal skin.

Lavender: Lavender is typically used for relaxation but can also be used to help heal skin issues. Some ways to use this oil include rubbing the oil in your hands, putting a few drops on a pillow at night or even in the bath. 

Calendula: Calendula flowers are also known as marigolds and their oil can be used for sensitive skin, especially useful for those with acne scars. A few drops of this oil can be placed in the bath to calm psoriasis. 

Chamomile: Chamomile essential oils are particularly useful for relaxation and can be used during a nighttime routine to promote relaxation. 

Peppermint: This essential oil can help stimulate the mind and increase alertness. Peppermint can be ingested to decrease indigestion, but it is recommended to speak with your doctor before doing this. 

Frankincense: This oil can be used for relaxation and skin irritation. Frankincense can also be used for inflammation, depression or immunity. 

Oregano: Oregano has antibacterial properties that can be used to fight the flu. Usually it is used topically but can also be used on the tongue to fight illness. 

Lemon: The oil can be used for detoxing the body or skin issues such as acne. It is an invigorating scent which can increase focus and concentration. 

Grapefruit: Grapefruit oil is used for treating fatigue and decreasing the negative effects of jet lag. This oil can also be used for cleaning because of its antiseptic properties. 

Eucalyptus: This essential oil is best used for clearing congestion or for those that have allergies. It can clear sinuses and help stimulate the immune system. 

To find more articles like this one, please visit our website at www.oxborochiro.com. 

Source: http://www.huffingtonpost.ca/2014/07/02/benefits-of-essential-oils_n_5536808.html

Healthy Food Swaps

February was American Heart Month. In the article titled, “9 Food Swaps to Strengthen Your Heart”, the author Charlotte Martin discusses healthy changes that can be beneficial for your heart. In general, the food swaps discussed will promote heart health by lowering saturated fat, increasing items in the body such as omega-3s, monounsaturated fats, fiber and antioxidants. 

To lower saturated fat intake, it is best to swap beef for items like lentils. Lentils are filled with fiber and magnesium, which can increase heart health. An easy way to incorporate lentils in recipes include adding them to tacos, sloppy Joe sandwiches or using them in broths. Mayonnaise can be a common ingredient in sandwiches or dressings but a healthier option is subbing in Greek yogurt. Greek yogurt provides protein and a lower fat content which is healthy for the heart.

Refined carbohydrates like croutons can be appealing on salads but typically they do not contain many nutrients. These types of carbohydrates can lower levels of good cholesterol (HDL) and increase levels of bad cholesterol (LDL). Croutons can often contain excess sodium too, which can increase blood pressure. An easy swap for croutons is using nuts, which contain protein and omega-3s. Although there has been debate about how alcohol can negatively or positively affect the body, wine consumed in moderate amounts is currently deemed heart healthy. It contains an antioxidant known as resveratrol, which can reduce inflammation. Red wine has also been found to decrease cholesterol levels and other cardiovascular risks. The daily amount suggested is one drink for women and two drinks for men. 

Another healthy swap is reducing soda for drinks like coffee. Sugar found in soda has been found to cause weight gain and increase insulin levels, both of which are risks for development of cardiovascular disease. Regular coffee intake can reduce cardiovascular issues because it contains antioxidants and other compounds. Avocados can be a great alternative to items such as cream and butter. Avocados contain mostly monounsaturated fats that are deemed heart healthy because they can reduce LDL cholesterol levels. Avocados work well for those avoiding animal products or who are lactose intolerant. If you want something crunchy to eat, mini bell peppers can be a great substitute for items like chips. Bell peppers contain vitamin C, which can have an antioxidant effect which could reduce risk of cardiovascular disease. 

To find more articles like this or to look at the benefits of chiropractic care, please visit our website at www.oxborochiro.com.

Source: http://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/9-foods-swaps-strengthen-your-heart