Benefits of Berries

If your new year's resolution is to eat healthier, then adding or increasing berries to your diet may be the key. In an Eating Well article they discuss a recently published study in the American Journal of Clinical Nutrition that found that eating about a cup of mixed berries a day for 8 weeks was associated with increased levels of HDL, "good cholesterol", and lowered blood pressure. Berries have many healthy attributes, are high in fiber, nutritious and loaded with antioxidants and vitamins.

Berries are loaded with antioxidants which can help protect cells from free radical damage. Free radicals are unpaired electrons that are a byproduct of many physiological processes that occur within the body. Free radicals cause damage to cells, proteins and DNA. A recent study found that blueberries, blackberries and raspberries are the highest in antioxidant activity in fruit consumed right behind pomegranates. In addition, according to a Healthline article "One study in healthy men found that consuming a single, 10-ounce (300-gram) portion of blueberries helped protect their DNA against free radical damage".

Berries are also low in calories yet very nutritious. Strawberries are high in vitamin C and blackberries have vitamin C, manganese, vitamin K, copper and folate. The antioxidants in berries have also been shown to help fight inflammation, protect against cancer and are good for your skin. Berries being low in calories and rich in several vitamins and minerals makes them the perfect addition to any meal or snack.

Berries are also a great source of fiber! Increasing fiber has been shown to help decrease appetite and increase the feeling of fullness. Increasing the amount of fiber you consume can also help reduce the number of calories absorbed from meals. In addition berries may help improve blood sugar and insulin response and help lower cholesterol levels.

Lastly, berries are easy to enjoy. They taste delicious and are included in almost every diet. Try berries for breakfast just by themselves or with granola and yogurt. You can also add some whipped cream to a bowl of berries to make a yummy dessert. Or add them to a salad or include them in a smoothie. There is no lack of way to eat these delicious fruits.

To find more ways to keep your family happy and healthy, visits our website oxborochiro.com.

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Sources:

http://www.eatingwell.com/article/9567/the-total-body-benefits-of-berries/

https://www.healthline.com/nutrition/11-reasons-to-eat-berries#section11

https://www.livescience.com/54901-free-radicals.html

Fiber

The American Heart Association suggests that we should consume 25 to 30 grams of dietary fiber from food a day. Yet in the United States, most Americans only consume an average of 15 grams a day. According to the University of California San Francisco "A high-fiber diet appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, constipation and colon cancer".  Fiber can also aid in lowering cholesterol and maintaining the health of the digestive system.

Unlike some of the other health trends, increasing your fiber intake is easy! You can get fiber from a variety of foods including grains and cereals. Generally try to include one serving of whole grain in every meal. When picking out bread and cereals look at the labels and choose the ones with the highest fiber content per serving. Also try making the switch in your kitchen at home. Cook and bake with whole wheat flour or use brown rice instead of white.

Another great source of fiber is legumes and beans. Though this switch may be tricky for picky eaters, it is well worth it! Beans and legumes are packed full of plant protein, fiber, vitamin B, iron, folate, calcium, potassium, phosphorus and zinc. In addition to being full of nutrients they are also low in calories. The U.S. National Library of Medicine also says that "Eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate and other heart disease and diabetes risks". Try substituting legumes and beans for meat in a few meals a week and try new recipes that include our high fiber friends.   

Fruits and vegetables are also a good high fiber addition to your diet. This one is easier. The recommendation is eating at least 5 servings of fruits and vegetables a day. Aim for fresh fruits and vegetables when possible. Try to eat fruit for dessert or eat an apple in place of sugary juices. Add fresh fruit to your morning cereal or oatmeal. Put veggies in with your whole grain pasta or use riced cauliflower instead of starchy potatoes. Use trial and error to find out what works for you and your family. Either way eat more fruits, veggies, beans and whole grains and your body and mind will appreciate it!

To learn more ways to keep you and your family happy and healthy, visit our website at www.oxborochiro.com.  

By: Julia Jacobson

Office Manager

Source:

https://www.ucsfhealth.org/education/increasing_fiber_intake/

https://medlineplus.gov/ency/patientinstructions/000726.htm

https://www.choosemyplate.gov/vegetables

Living a Happy and Healthy Life

We all strive to live a happy and healthy life, yet many of us struggle to accomplish one or both of these goals. Instead of setting large, unattainable goals, try to focus on making small choices that can improve your likelihood of attaining these goals and achieving a greater overall well-being. A functional-medicine pioneer sums up six elements to a happy and healthy life!

Eat using the perfect plate method. We know this sounds simple but this is often a big struggle for many people. Using the perfect plate, as described my Frank Lipman, M.D., helps you focus more on eating healthier foods rather than counting individual calories, prompting us to focus on quality over quantity. Lipman breaks the plate into 50 to 70 percent non-starchy vegetables, 10 to 15 percent best-quality proteins and 20 to 30 percent healthy fats. Focusing on these foods will help reduce the consumption of the starchy, sugary foods that promote inflammation and weight gain. This element goes hand in hand with another suggestion made by Lipman, address your toxic burden. We are surrounded by environmental stressors that our bodies have to expel each day. These include GMOs, carcinogenic compounds, chemical additives, to foods, healthcare products or personal care items, etc. Lipman suggests to avoid GMOs, educate yourself about what is healthy versus unhealthy and dismiss the doubters of what you want to achieve. 

Become active! Our bodies were designed to move and moving helps to keep our joints well lubricated and healthy. Moving helps to produce proteins called myokines that fight disease and reduce inflammation. It also strengthens the most important muscle in our bodies, our hearts! Take a 5 minute break from work to walk around and stretch or go for walk at lunch.

Get good sleep. The glympathic system, similar to the lymphatic system, is a system within the central nervous system that helps to keep your brain clear and healthy. The glymphatic system works by removing excessive proteins, byproducts of normal neurological functions, that have been linked to the loss of neurological function. The glymphatic system works while we are sleeping, allowing our bodies to rid themselves of toxic overload. If you have an out-of-sync sleep schedule here are some suggestions to improve your sleep cycle. Dr. Lipman recommends good light exposure in the morning by walking outside as our internal clocks are sensitive to the energizing effects of light. Getting outside regularly throughout the day for a few minutes also helps to improve alertness our circadian rhythms. As the evening progresses limit your exposure to artificial light as you prepare to sleep.

"Unwind: Use your breath as a pathway to peace". Stress is a large topic of many of our lives. Unwind by taking a break from social media and get away from the internet. Take time throughout the day to take deep breaths to help clear our minds and relax. Belly breathing or the 4-7-8 breathing methods help you to relax by focusing on breathing rather than your surroundings. To use these proper techniques refer to the attached link: https://experiencelife.com/article/6-keys-to-a-happy-and-healthy-life/.

Lastly, connect and practice appreciation for your fellow beings. We all enjoy a good compliment and healthy relationships, and so do our peers. Perform random acts of kindness like giving compliments, smiling, listening closely to whomever you are talking to, help strangers, etc. These acts help us to become more connected and relaxed, creating a healthier you and environment! To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: https://experiencelife.com/article/6-keys-to-a-happy-and-healthy-life/

Reducing Anxiety with Food

 Summer is in full swing and you, like many Americans, may become overwhelmed with a busy schedule. It is estimated that approximately 20 percent of Americans have been diagnosed with anxiety, with only 33 percent of sufferers seeking medical help. Many Americans suffer from anxiety when having to balance a busy schedule, while others experience anxiety as a result of genetics, brain chemistry or other life circumstances. 

According to the author of the book Unstuck: Your Guide to the Seven Stage Journey Out of Depression, psychiatrist James Gordon, MD, notes that "The average American diet promotes anxiety". Unfortunately the American diet consists largely of refined sugars and flours, processed foods and unhealthy fats, which all contribute to anxiety. The food we eat helps the brain to produce neurotransmitters, chemicals released by neurons (nerve cells) that stimulate other cells. If we are not eating the proper food our brain has a difficult time regulating and producing the correct neurotransmitters. Some specific neurotransmitters are dopamine, serotonin and nor-epinephrine, all which contribute to mood. We are going to dive into some nutritional strategies that can help reduce anxiety and increase mood.

"A calm brain requires steady levels of blood sugar", according to Alan Christainson, NMD, and author of The Adrenal Reset Diet. Glucose is the most basic form of sugar and our bodies utilize glucose as a form of energy. Our brains consume about half of the body's glucose availability at any given time so glucose has a large impact on our mood. When we consume refined carbohydrates and sweets as a snack (easy access to glucose) we are tricking the brain into releasing serotonin, the calming neurotransmitter. Unfortunately eating these foods backfires because our pancrease releases insulin to store glucose into our cells causing a drop in our blood-sugar levels. As a result we feel anxiety like symptoms. Try to eat foods are more nutrient dense like complex carbohydrates or food with protein. Some good alternatives to the sugary snacks are seeds, vegetables and fruits in moderation.

Foods with a good source of protein not only help to regulate blood sugar but it gives the body the ability to use amino acids, the building blocks for protein, as precursors to make serotonin, dopamine and other calming neurotransmitters. One important neurotransmitter that is made from phenylalanine, an amino acids, is nor-epinephrine. Nor-epinephrine has been shown to effectively treat symptoms of depression. Foods with high sources of protein include poultry, eggs and salmon. Healthy fats are also important to consume because the brain is primarily of fat (60 percent of the brain is fat). Omega-6 and omega-3 fatty acids are two important fats that promote a healthy brain and  proper neurotransmitter regulation. Fresh water fish, nuts and seeds are good sources of healthy fats.

Lastly, reducing sweets and incorporating more complex carbohydrates, protein and healthy fats all serve to help reduce global inflammation. Reducing inflammation of the gut can help promote a calm mind by promoting a healthy gut microbiome. Researchers are discovering the importance of maintaining a healthy gut microbiome and its effects of global health. “Inflammation is the cornerstone of every bad thing you don’t want to get, including chronic anxiety,” says neurologist David Perlmutter, MD. 

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/