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Chronic inflammation is linked to countless health issues, from heart disease to autoimmune disorders. Thankfully nature provides us with an arsenal of delicious and healthy foods that can help reduce body-wide inflammation, without a prescription. Here are our top five contenders that can make your taste buds pop while combatting unwanted inflammation. 1. Fatty Fish: Omega-3 PowerhousesFatty fish, such as salmon, mackerel, and sardines, are rich sources of omega-3 fatty acids. These essential fats play a pivotal role in reducing inflammation by inhibiting the production of inflammatory molecules. Omega-3s also promote the production of anti-inflammatory compounds, helping to maintain a balanced immune response. In addition to their anti-inflammatory properties, fatty fish are packed with protein, vitamins, and minerals. The American Heart Association recommends consuming fatty fish at least twice a week to harness their health benefits. Grilled salmon seasoned with herbs or a zesty lemon marinade not only satisfies your taste buds but also provides a powerful punch against inflammation. 2. Berries: Nature's Anti-Inflammatory Treats Berries, such as blueberries, strawberries, and raspberries, are not only sweet and delicious but also loaded with antioxidants known as polyphenols. These compounds have been shown to reduce inflammation by neutralizing free radicals that can contribute to inflammation and chronic diseases. The vibrant colors of berries are indicative of their high antioxidant content, which helps protect your cells from oxidative stress. Incorporating a colorful berry medley into your morning yogurt, oatmeal, or smoothie is a simple and tasty way to introduce these inflammation-fighting fruits into your diet. 3. Turmeric: Golden Spice with Healing Powers Turmeric, a bright yellow spice commonly found in curry dishes, has been used for centuries in traditional medicine for its anti-inflammatory properties. The active compound in turmeric, curcumin, has been extensively studied for its ability to reduce inflammation at the molecular level. To incorporate turmeric into your diet, try adding it to soups, stews, or stir-fries. You can also enjoy a soothing cup of turmeric tea or a golden milk latte, combining turmeric with warm milk and a touch of honey for a comforting and inflammation-fighting beverage. 4. Leafy Greens: Nutrient-Rich Inflammation Busters Dark, leafy greens such as kale, spinach, and Swiss chard are nutritional powerhouses that offer a wide array of vitamins, minerals, and antioxidants. These greens are particularly rich in vitamin K, which plays a crucial role in regulating inflammation and supporting overall immune health. Incorporate leafy greens into your meals by adding them to salads, sautés, or smoothies. A nutrient-packed kale salad with a citrusy vinaigrette not only delights your taste buds but also provides a substantial dose of anti-inflammatory goodness. 5. Nuts and Seeds: Crunchy Inflammation Solutions Nuts and seeds, such as almonds, walnuts, and flaxseeds, are excellent sources of inflammation-fighting nutrients. They are rich in omega-3 fatty acids, fiber, and antioxidants, all of which contribute to their anti-inflammatory properties. Snacking on a handful of mixed nuts or sprinkling seeds on your morning yogurt or oatmeal is an easy way to incorporate these crunchy delights into your diet. Consider trying almond butter on whole-grain toast or adding chia seeds to your smoothies for a tasty and nutritious boost. Health Fact: A recent study published in the Journal of the American College of Cardiology found people who ate the most inflammatory diets had a 38% higher risk of developing cardiovascular disease compared to those consuming the most anti-inflammatory diets. Making a change in your diet in 2024 could make a huge difference to your future heart health!
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Dr. Brooke and Dr. Stephanie chat about the 5 pillars to choosing health and how each choice we are faced with interacts with each other. Join the conversation around the importance of sleep, movement, positive outlook and mental wellbeing, nutrition, and living a clean life. Lifestyle choices matter. Currently 70% of Americans are dying of chronic diseases of lifestyle including heart disease, type 2 diabetes, cancers and depression. Many of these premature deaths are preventable through diet, exercise, proper sleep and mental management. This episode also aired on Binnie Media's The Pulse Radio Network in New Hampshire on WTSN, WEMJ and WTPL.
In a world that often moves at an unrelenting pace, where stress and challenges abound, cultivating gratitude can be a beacon of light guiding us towards mental well-being. Beyond a mere expression of politeness, gratitude holds profound implications for our mental health, influencing our emotions, relationships, and overall outlook on life. Let’s take a look at just how healthy being grateful can be.
Being grateful is emotional state of being that goes beyond the polite "thank you." Research in positive psychology suggests that expressing gratitude triggers the release of dopamine and serotonin, neurotransmitters associated with happiness and pleasure. These chemical reactions in the brain contribute to an improved mood and a sense of well-being. Some research has even shown found that individuals who practice gratitude regularly experience lower levels of depression and stress. When we express gratitude, whether through words or actions, we strengthen our connection to others, which is also good for our mental health. Research by psychologists Sara Algoe and Jonathan Haidt suggests that expressing gratitude not only enhances the giver's well-being but also benefits the recipient and improves the overall relationship. Acts of gratitude create a positive feedback loop, creating an environment where individuals feel valued and supported. Studies have also shown that practicing gratitude is associated with improved physical health. The positive emotions linked to gratitude have been linked to a reduction in inflammation, blood pressure, and even the strengthening of the immune system. Furthermore, people who maintain a grateful outlook tend to engage in healthier behaviors. They are more likely to exercise regularly, get sufficient sleep, and make better lifestyle choices. Gratitude can play a role in cultivating resilience as well. When faced with setbacks, individuals who can find elements to be thankful for are better equipped to bounce back. A study conducted by psychologists Michael McCullough and Robert Emmons found that individuals who maintained a gratitude journal were more resilient in the face of stress and adversity. Incorporating gratitude into our lives doesn't require grand gestures; small, consistent practices can make a significant impact. With the New Year just around the corner, why not focus on cultivating gratitude this holiday season? Here are some practical tips for cultivating gratitude: 1. Gratitude Journaling: Set aside time each day to write down things you are grateful for. If you’re like me, you can buy yourself a beautiful new journal and a fancy pen in a color that makes your heart sing. 2. Focus on Expressing Gratitude: Take the time to express your appreciation to others. Write an old-fashioned, heartfelt thank-you note and drop it in the mail. Or simply make an effort to acknowledge the things that your co-workers or family members do that make your life easier or more pleasant. Set a goal for yourself to express your gratitude to three new people each day this week. 3. Mindfulness: Incorporate gratitude into mindfulness practices. During meditation or moments of reflection, focus on aspects of your life that evoke feelings of gratitude. 4. Create a Gratitude Board: Start a new bulletin board at work, school or home where everyone can contribute. Leave a pad of sticky notes and a pen nearby and invite everyone to participate in filling the board with things, people or experiences that they are grateful for. Feeling creative? Offer cutouts of stars, hearts or leaves instead of sticky notes for a more eye appealing display. 5. Give Thanks for Freedom: Be grateful for our freedoms by writing a thank you note to a veteran or member of our armed services who makes our freedom possible through their sacrifices. For the past 8 years, Crossroads Chiropractic has partnered with A Million Thanks to deliver your notes overseas - just drop off your letter to any of our locations and it will be mailed with our next shipment to our troops! Gratitude can be powerful tool for good, enhancing our own mental health while at the same time positively impacting the people around us. Building a more grateful heart can improve our social connections, physical well-being, and resilience in the face of challenges. Gratitude can be lifechanging, and it’s free and contagious. Pass it on! The holidays are upon us once again, and it’s time to buy or make those thoughtful gifts. But who needs another necktie, itchy sweater or jelly basket? Let’s give a gift of health this year! Here are ten ideas that are sure to bring a smile, a moment of relaxation, or improved well-being to your loved one this holiday season.
Getting older is inevitable, but thankfully, aging gracefully is an option. I’m not talking about fillers, Botox or skin resurfacing. I mean naturally looking and feeling more youthful in our later years through employing healthy lifestyle strategies now. Let’s take a look at some holistic ways to combat the emotional, chemical and physical stresses that accelerate our body’s aging.
Sleep. This is an important one. This is when your body does its best healing and repair. Prioritize getting a full 8 hours if you're an adult. Younger children, pre-teens and teens can use 11-14 hours per night! Move your body more. You knew I couldn’t exclude exercise on the list. However, you may be surprised just how much it matters in the aging game. According to Brigham Young University, walking 40 minutes per day, five days per week, will cut your biological age by nine years. Exercising improves posture, balance, flexibility and muscle strength, making you look and move younger. It also creates more youthful looking skin through improved blood flow and oxygenation of tissues. Manage your mental game. Emotional stress, worry and anxiety can age us. Afterall, worry lines earned their name fair and square. But the aging of stress is more than skin deep, it can affect us at the cellular level. One study of middle-aged adults found that people who felt socially isolated expressed over 200 genes differently than more socially secure people. If you’re experiencing mental challenges, reach out for professional help, make connections with friends or family who can support you and implement a program of self-care that resonates with you. Avoid alcohol, drugs and cigarettes. Tobacco can speed the aging of skin, causing it to lose its elasticity. Some reports say that a forty-year-old smoker's skin can look like that of a seventy-year-old non-smoker. Lastly, eat consciously. Choosing foods that nourish your body, like fresh fruits and vegetables, wild caught fish and free-range meats can make a huge difference in how you look and feel. Avoid processed foods, sugary drinks, fried foods and man-made-fake fats that cause oxidative stress. Buy local and buy organic to reduce your exposure to herbicides, pesticides and GMO’s. Use high quality supplements, take a probiotic (or eat fermented foods) and drink plenty of clean water. Strive to drink half your body weight in ounces of water each day. The time and energy you put into fueling your body now will pay huge dividends in your future. Making changes in your lifestyle takes effort. Start with small changes. Add things that appeal to you, like drinking more water or a walk around the block after dinner. Then add (and remove) other things as you progress. Find a friend or an accountability partner to take the journey with you. Hire a coach or professional to guide you. Or start a journal and simply hold yourself accountable to the changes you’re ready to make. Whatever course you chart, know that you’re the captain of your own health. The power to heal lies within you. What could be simpler than sitting, right? Well, the truth is, you could be doing it wrong… And you aren’t alone. With so much time spent in chairs these days, especially at computers, poor sitting habits are having catastrophic effects on all of us.
Your spine is happiest in a neutral position, meaning that all three of its natural curves are aligned and/or supported. Prolonged time in a chair, and particularly in one that doesn’t promote these natural curves, can lead to misalignments, stress, back pain, poor posture, interrupted blood supply, and more. Even routine exercise won’t undo the damage. Here are a few practical tips to get smart about how you sit, increasing spinal health and comfort: 1. Sit less! Almost too simple, right? See if your workplace can provide you with a standing station to use for at least a portion of your workday. 2. Try a yoga or Pilates ball instead of an office chair. It may take a little getting used to, but the benefits are fantastic. Micro-movements promote fluid exchange in your joints, and your core/trunk muscles will be routinely activated in the natural act of balancing. 3. Still using a regular office chair? Invest in a lumbar roll to fill the space between your lower back and chair, promoting those healthy spinal curvatures while also minimizing hunching. 4. Move your screen up so that it’s level with your eyes. Looking down throughout the day increases strain from holding your head up and makes it too easy to slouch (putting pressure on your cervical discs). 5. Keep your feet flat on the floor and position your keyboard at a height that allows your arms to be close to a 90-degree angle. A recent study by the University of California, Los Angeles found that just one night of sleep deprivation can activate genes related to biological aging. The older adults in this study were kept awake and were only allowed to sleep between 3am and 7am. After the partial night of rest, the study participant’s blood was analyzed, and it revealed deterioration in the cell’s growth and division cycles. The authors suggest that insufficient sleep may increase the risk for chronic disease by “activating the molecular pathways that drive biological aging.” Promote health and healing in your own adult body by securing 7-9 hours of quality sleep each night. Kids and teens need even more, up to 14 hours!
Improving your quality of sleep can be as easy as a few simple changes: 1. Try eliminating sources of ambient light in your bedroom. 2. End screen time on phones, television and computers one hour before bedtime. 3. Create a consistent schedule of going to sleep and rising at the same time each day. 4. Avoid alcohol, which may make you feel sleepy, but can disrupt good R.E.M. sleep cycles. 5. Eliminate caffeinated beverages or make your last one before noontime! Why not take a break? Do you think you could spend a few days without checking insta, facebook or X? It could do your health good. The Surgeon General, Viveck Murthy, called public attention to the “urgent public health” threat by teen social media use this past spring.
• 95% of teens 13-17 use social media, and a third of them say they use it “constantly.” • Social media use of 3 hours or more per day doubles the risk of depression and anxiety. • It can over stimulate the reward center in the brain, triggering pathways comparable to addiction. • Excessive social media use can affect sleep duration and quality. • Social media can perpetuate body dissatisfaction, especially in girls, contributing to eating disorders. Try a social media fast this week. It's as easy as setting a timeframe when you'll abstain from social media. Delete the apps from your phone, then stick to your fast, and don't cheat. Pay attention to how you feel and think. Watch how you spend the time that you would have spent on social. When your fast is complete, decide how much time you want to spend on social in the future and consider using a time management app to keep yourself in on track. Less social media could mean a happier you. Much of my understanding of health and healing was set in motion by a concussion I sustained at age 14. Most concussions get better in 7-10 days, but mine persisted for months. I was diagnosed with Post Concussion Syndrome and suffered headaches and memory issues for years. Regular medical approaches didn't work for me, so I chose to seek healing naturally. Caring for my injured brain taught me the importance of eating a balanced diet of organic and nutritious foods, exercising, getting good sleep and a having positive mental attitude.
As millions of students return to school and sports this month, I encourage you to consider getting a baseline concussion test. I wasn’t an athlete, so I didn’t have a baseline test. It would be amazing if baselines were given to all high school students who participate in Phys Ed classes, but funding prevents that in many districts. While the risk of concussion isn’t eliminated by having a baseline test, they can be an effective tool to manage injuries like mine and assist in making Return-to-Play and Return-to-Learn decisions. In 2016 I founded National Concussion Awareness Day, and with the help of Senator Maggie Hassan in 2019, it was recognized by a resolution in the United States Senate and US House of Representatives. I invite you to join me on Friday, September 15th to raise awareness and understanding about mild traumatic brain injury. Become aware of the signs and symptoms, encourage others to take them seriously and share your story of concussion if you have one! Concussion symptoms can vary with each person and injury, and they may not be noticeable for hours or even days. Common symptoms include: • Headache • Confusion • Difficulty remembering or paying attention • Balance problems or dizziness • Feeling sluggish, hazy, foggy, or groggy • Feeling irritable, more emotional, or “down” • Nausea or vomiting • Bothered by light or noise • Double or blurry vision • Slowed reaction time • Sleep problems • Loss of consciousness It’s really important to recognize the concussion and remove the athlete from play immediately if it’s suspected. Because if another impact happens to the brain before the first one heals, it can increase healing time or cause a rare but sometime fatal case of Second Impact Syndrome. Through education we can make the “shake it off and keep playing” mantra become a thing of the past! It’s not just seeing stars. An impact to your brain has real consequences that can last a lifetime. A new study by the Boston University CTE Center published in the JAMA Network Open Journal found that men with a history of playing organized tackle football were 61% more likely to suffer from parkinsonism or be diagnosed with Parkinson’s Disease. Football and the NFL has been in the concussion spotlight a lot in recent years with lawsuits over the long-term effects players have suffered. But soccer, hockey, rugby and basketball players should be aware of their risks too. Choose health, choose to get a baseline test this month. Free online concussion education resources are available at www.CDC.gov and www.BIAUSA.org. |
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December 2023
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