Massage Therapy To Help With Stress

Here are just a few of the reasons massage therapy is so effective at melting away stress:

1. Stress affects more than just your mind. Research has found that stress affects every part of your body – when you carry too much tension, it seems natural that it can lead to muscle stiffness and pain. But what you might not realize is that, according to the Mayo Clinic, it’s also linked to headaches, fatigue, stomach problems, and difficulty sleeping. When you enjoy a relaxing massage session at our clinic, you’ll be doing your stressed-out body a favor.

2. Massage is the perfect way to lift your mood. Think about it – during times of high stress, do you ever find yourself feeling anxious or depressed? Do you have trouble relaxing and getting the rest you need? Is it hard to focus or get things done? Maybe you feel overwhelmed, or just unusually irritable. Whatever effect stress has on your mood, a massage is one of the most relaxing and enjoyable ways to let your daily stress simply disappear.

3. Relieving stress can make it easier to meet your other goals for the year. Did you know that a startling 90% of people don’t end up keeping their resolutions each year? Part of the reason for that is that daily stress makes it hard for people to control their behavior. The Mayo Clinic has linked stress to overeating, drug and alcohol abuse, tobacco use and social withdrawal – it’s even a major reason people tend to slack on their exercise plan. Keeping your stress in check is one of the best ways to stay on track to meet your goals.

4. Have a chronic illness or injury? Massage therapy may help. Preliminary research has shown that massage therapy can even help patients manage the pain and stress of chronic health issues, including joint pain, sports injuries, soft tissue injuries, digestive disorders, and even hard-to-manage conditions like fibromyalgia. When combined with a treatment program from your regular physician, it can do wonders!

5. Massage therapy leads to a healthier heart. Research has shown that regular
massage therapy helps lower blood pressure and heart rate, reducing the strain on your heart and helping you maintain a healthier circulatory system. Whether you’re working to be healthier, or trying to stay in shape, massage is a powerful tool to help you reach your fitness goals.

Benefits and Tips for Cardio

In a nutshell, the term aerobic means "with oxygen." Aerobic exercise and activities are also called cardio, short for "cardiovascular." During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. Your heart rate increases and you breathe faster and more deeply. This maximizes the amount of oxygen in your blood and ultimately helps you use oxygen more efficiently.

How well you use oxygen is called your aerobic capacity. When your aerobic capacity is high, your heart, lungs and blood vessels efficiently deliver large amounts of oxygen throughout your body. As a result, you feel more energized and don't tire as quickly.

If you are a beginner to exercise, start with low to moderately intense cardio activities, so you can do them for long periods of time and gain many health benefits. Common examples include walking, bicycling, swimming, dancing and water aerobics, but don’t limit yourself: You can choose any activities you enjoy, such as canoeing, in-line skating, golfing or martial arts.

Benefits

If you haven’t gotten enough aerobic exercise, you may use your entire aerobic capacity while walking up a flight of stairs. You'll realize this when you get to the top and feel out of breath. But if you're fit, you'll have no problem because your aerobic capacity is greater. That’s just one example of how you can benefit from cardio exercise.

Cardio exercise and activities can also:

- Strengthen your heart and muscles

- Burn calories

- Help control your appetite

- Boost your mood through the release of endorphins, which are feel-good chemicals released by your brain

- Help you sleep better at night

- Reduce arthritis pain and stiffness through joint movement

- Help prevent or manage high blood pressure, heart disease and diabetes

No matter what your age, aerobic exercise will help you in your daily activities and increase your stamina and endurance.

Start slowly

If you're a beginner, start slowly. You might walk five minutes in the morning and five minutes in the evening. Gradually add a few minutes to each session and then pick up the pace a bit. Soon you could be walking briskly for 30 minutes a day. Also consider hiking, cycling, jogging, rowing, elliptical training — any activity that increases your breathing and heart rate.

Take a three-pronged approach

Include three elements in your workout:

Warm-up. Before each session, warm up for five to 10 minutes to gradually rev up your cardiovascular system and increase blood flow to your muscles. Try a low-intensity version of your planned activity. For example, if you plan to take a brisk walk, warm up by walking slowly.

Conditioning. At your own pace, work up to at least 30 minutes of cardio a day to develop your aerobic capacity by increasing your heart rate, depth of breathing and muscle endurance.

Cool-down. After each session, cool down for five to 10 minutes. Stretch your calf muscles, quadriceps (upper thighs), hamstrings, lower back and chest. This after-workout stretch allows your heart rate and muscles to return to normal.

Moderate activity should cause you to breathe faster and feel like you're working. But if you experience unusual pain or alarming symptoms during exercise, stop immediately and seek medical attention.

Best Foods For Lung Health

1. Beets and beet greens

The vibrantly colored root and greens of the beetroot plant contain compounds that optimize lung function.

Beetroot and beet greens are rich in nitrates, which have been shown to benefit lung function. Nitrates help relax blood vessels, reduce blood pressure, and optimize oxygen uptake.

Beetroot supplements have been shown to improve physical performance and lung function in people with lung conditions, including COPD and pulmonary hypertension, a disease that causes high blood pressure in the lungs.

Additionally, beet greens are packed with magnesium, potassium, vitamin C, and carotenoid antioxidants — all of which are essential to lung health.

2. Peppers

Peppers are amongst the richest sources of vitamin C, a water-soluble nutrient that acts as a powerful antioxidant in your body. Getting enough vitamin C is especially important for those who smoke.

In fact, due to the damaging effects of cigarette smoke on your body’s antioxidant stores, it’s recommended that people who smoke consume an extra 35 mg of vitamin C per day.

However, many studies show that smokers may benefit from higher doses of vitamin C and that smokers with high vitamin C intake have better lung function than those with lower vitamin C intake.

Consuming just one medium-sized (119-gram) sweet red pepper delivers 169% of the recommended intake for vitamin C.

3. Apples

Research has shown that regularly eating apples may help promote lung function.

For example, studies show that apple intake is associated with a slower decline in lung function in ex-smokers. Additionally, consuming five or more apples per week is associated with greater lung function and a reduced risk of developing COPD.

Apple intake has also been linked to a lower risk of asthma and lung cancer. This may be due to the high concentration of antioxidants in apples, including flavonoids and vitamin C.

4. Pumpkin

The brightly colored flesh of pumpkins contains a variety of lung-health-promoting plant compounds. They’re especially rich in carotenoids, including beta carotene, lutein, and zeaxanthin — all of which have powerful antioxidant and anti-inflammatory properties.

Studies show that having higher blood levels of carotenoids is associated with better lung function in both older and younger populations.

People who smoke may significantly benefit from consuming more carotenoid-rich foods like pumpkin.

Evidence suggests that smokers may have 25% lower concentrations of carotenoid antioxidants than nonsmokers, which can harm lung health.

5. Turmeric

Turmeric is often used to promote overall health due to its potent antioxidant and anti-inflammatory effects. Curcumin, the main active component in turmeric, may be especially beneficial for supporting lung function.

A study in 2,478 people found that curcumin intake was associated with improved lung function. Plus, the lung function of smokers who had the highest intake of curcumin was significantly greater than smokers who had low curcumin intake.

In fact, high curcumin intake in smokers was associated with 9.2% greater lung function, compared with smokers who did not consume curcumin.

6. Tomato and tomato products 

Tomatoes and tomato products are among the richest dietary sources of lycopene, a carotenoid antioxidant that has been associated with improved lung health.

Consuming tomato products has been shown to reduce airway inflammation in people with asthma and improve lung function in people with COPD.

A 2019 study in 105 people with asthma demonstrated that a diet rich in tomatoes was associated with a lower prevalence of poorly controlled asthma. Plus, tomato intake is also associated with a slower decline in lung function in ex-smokers.

7. Blueberries 

Blueberries are loaded with nutrients, and their consumption has been associated with a number of health benefits, including protecting and preserving lung function.

Blueberries are a rich source of anthocyanins, including malvidin, cyanidin, peonidin, delphinidin, and petunidin.

Anthocyanins are powerful pigments that have been shown to protect lung tissue from oxidative damage.

A study in 839 veterans found that blueberry intake was associated with the slowest rate of decline in lung function and that consuming 2 or more servings of blueberries per week slowed lung function decline by up to 38%, compared with low or no blueberry intake.

8. Green tea

Green tea is a beverage that has impressive effects on health. Epigallocatechin gallate (EGCG) is a catechin concentrated in green tea. It boasts antioxidant and anti-inflammatory properties and has been shown to inhibit fibrosis or scarring of tissues.

Pulmonary fibrosis is a disease characterized by progressive, lung-function-compromising scarring of lung tissue. Some research shows that EGCG may help treat this disease.

A small 2020 study in 20 people with pulmonary fibrosis found that treatment with EGCG extract for 2 weeks reduced markers of fibrosis, compared with a control group.

9. Red cabbage 

Red cabbage is an affordable and rich source of anthocyanins. These plant pigments give red cabbage its vivid color. Anthocyanin intake has been linked to a reduced decline in lung function.

What’s more, cabbage is packed with fiber. Studies show that people who consume more fiber have better lung function than those who consume low amounts of fiber.

10. Edamame

Edamame beans contain compounds called isoflavones. Diets rich in isoflavones have been associated with a reduced risk of numerous diseases, including COPD.

A study in 618 Japanese adults found that people with COPD had much lower intakes of dietary isoflavones, compared with healthy control groups. What’s more, isoflavone intake was significantly associated with better lung function and reduced shortness of breath.

11. Olive oil

Consuming olive oil may help protect against respiratory conditions like asthma. Olive oil is a concentrated source of anti-inflammatory antioxidants, including polyphenols and vitamin E, which are responsible for its powerful health benefits.

For example, a study that included 871 people found that those who had high olive oil intake had a reduced risk of asthma.

What’s more, the Mediterranean diet, which is rich in olive oil, has been shown to benefit lung function in smokers, as well as people with COPD and asthma.

12. Oysters

Oysters are loaded with nutrients that are essential to lung health, including zinc, selenium, B vitamins, and copper.

Studies show that people with higher blood levels of selenium and copper have greater lung function, compared with those with lower levels of these nutrients.

Additionally, oysters are an excellent source of B vitamins and zinc, nutrients that are especially important for people who smoke.

Smoking depletes certain B vitamins, including vitamin B12, which is concentrated in oysters. What’s more, studies show that higher zinc intake may help protect smokers from developing COPD.

13. Yogurt

Yogurt is rich in calcium, potassium, phosphorus, and selenium. According to research, these nutrients may help boost lung function and protect against COPD risk.

A study in Japanese adults found that higher intakes of calcium, phosphorus, potassium, and selenium were associated with increased lung function markers, and those with the highest calcium intake had a 35% reduced risk of COPD.

14. Brazil nuts

Brazil nuts are amongst the richest sources of selenium that you can eat. A single Brazil nut may contain over 150% of the recommended intake for this important nutrient, though concentrations vary significantly depending on growing conditions.

Studies show that a high selenium intake may help protect against lung cancer, improve respiratory function in people with asthma, and enhance antioxidant defenses and immune function, which may help improve lung health.

Because Brazil nuts are such a concentrated source of selenium, it’s recommended to keep your intake to just one or two nuts per day.

15. Coffee

In addition to boosting your energy levels, your morning cup of joe may help protect your lungs. Coffee is packed with caffeine and antioxidants, which may be beneficial for lung health.

Research shows that coffee intake may help improve lung function and protect against respiratory diseases. For example, caffeine acts as a vasodilator, meaning it helps open blood vessels, and it may help reduce symptoms in people with asthma, at least in the short term.

Additionally, a review of 15 studies found that long-term coffee intake was associated with positive effects on lung function and a reduced risk of asthma.

16. Swiss chard

Swiss chard is a dark leafy green that’s high in magnesium. Magnesium helps protect against inflammation, and it helps bronchioles — tiny airways inside your lungs — stay relaxed, preventing airway restriction.

Higher magnesium intake has been associated with better lung function in a number of studies. What’s more, low magnesium levels are associated with worsening symptoms in people with COPD.

Additionally, many studies have linked greater intake of leafy green vegetables like Swiss chard to a reduced risk of lung cancer and COPD.

17. Barley

Barley is a nutritious whole grain that’s high in fiber. High fiber diets rich in whole grains have been shown to have a protective effect on lung function and may reduce the risk of mortality from lung-related diseases.

The antioxidants found in whole grains like flavonoids and vitamin E also promote lung health and protect against cellular damage.

18. Anchovies

Anchovies are tiny fish that are packed with anti-inflammatory omega-3 fats, as well as other lung-health-promoting nutrients like selenium, calcium, and iron.

Eating omega-3-rich fish like anchovies may be particularly beneficial for people with inflammatory lung diseases like COPD. A 2020 study found that a higher intake of omega-3 fats was associated with reduced COPD symptoms and improved lung function.

What’s more, consuming an omega-3-rich diet may help reduce symptoms in people with asthma.

19. Lentils 

Lentils are high in many nutrients that help support lung function, including magnesium, iron, copper, and potassium.

The Mediterranean diet, which has been associated with promoting lung health, is high in legumes like lentils.

Research has shown that following a Mediterranean dietary pattern can preserve lung function in people who smoke. Plus, eating fiber-rich lentils may help protect against lung cancer and COPD.

20. Cocoa

Cocoa and cacao products like dark chocolate are high in flavonoid antioxidants and contain a compound called theobromine, which helps relax the airways in the lungs.

Cocoa intake has been associated with a lower risk of allergic respiratory symptoms and may help protect against lung cancer.

Additionally, a study that included 55,000 people found that those with higher flavonoid consumption from foods, including chocolate products, had better lung function than people who had diets low in flavonoids.

The bottom line

Consuming a diet high in nutritious foods and beverages is a smart way to support and protect lung health.  

Coffee, dark leafy greens, fatty fish, peppers, tomatoes, olive oil, oysters, blueberries, and pumpkin are just some examples of foods and drinks that have been shown to benefit lung function.

Try incorporating a few of the foods and beverages listed above into your diet to help support the health of your lungs.

Eat Fiber For A Happier Gut

Get fierce with fiber

It’s easy to get caught up in counting calories and grams of added sugars, fats, proteins, and carbs when you’re trying to eat well. But there’s one nutrient that too often gets thrown to the wayside: dietary fiber.

Scientists have long known that eating fiber is good for health. Decades ago, Irish physician (and fiber enthusiast) Denis Burkitt proclaimed, “America is a constipated nation… if you pass small stools, you have to have large hospitals.” And yet, years later, many of us are still ignoring our fiber intake.

American adults are only eating an average of 15 grams of fiber on any given day, despite the daily recommendations from the Academy of Nutrition and Dietetics being:

• 25 grams for women, or 21 grams if over 50 years old

• 38 grams for men, or 30 grams if over 50

Recently, however, fiber has popped up in headlines thanks to people like journalist Megyn Kelly and model Molly Sims, who have both credited their physiques on mainlining roughage. And more importantly, new research has been shedding more light on how fiber helps our bodies. This nutrient has been linked to fending off disease and reducing the risk of a range of conditions, including type 2 diabetes, food allergies and even knee arthritis. 

Star-studded endorsements aside, it’s not about eating a “high-fiber” diet as much as it’s simply this: Eat more fiber. Fiber does more than contributing to weight loss and reducing the risk of disease.

Losing out on those recommended fiber grams per day may significantly change the way your gut functions. It could even make a difference between weight loss or none, and longer life or not.

What we know about fiber today

Many studies have strongly linked high-fiber diets with longer and healthier lives. For example, Dr. Burkitt, as mentioned above, found in the 1960s that Ugandans who ate high-fiber vegetable diets avoided many of the common diseases of Europeans and Americans. In addition, studies in the late ’80s found that long-living rural Japanese populations ate high-fiber diets, as opposed to urban dwellers with lower fiber intakes.

But only recently have we gained a deeper understanding of why fiber is so vital to our well-being.

A 2017 study found that the importance of fiber is intimately tied with the importance of our gut microbes. A proper fiber diet literally feeds and makes these bacteria thrive. In turn, they increase in number and kind. The more microbes we have in our intestines, the thicker the mucus wall and the better the barrier between our body and our busy bacteria population. While the mucus barrier lowers inflammation throughout the body, the bacteria aid in digestion, creating a dual benefit.

A living, walking example of the great connection between fiber, intestinal bacteria, and health are the Hazda, a Tanzanian tribe that’s one of the last remaining hunter-gatherer communities in the world. They eat a spectacular 100 grams of fiber a day, all from food sources that are seasonally available. As a result, their gut biome is packed with diverse populations of bacteria, which ebb and flow with the changing of the seasons and the changes in their diet.

Your biome can change by the season, by the week, or even by the meal. And if you eat a large array of fresh fruits, grains, and vegetables, your gut health will reflect that. Eating low-fiber foods,  or eating only a few types of fiber — such as the same fiber supplement every day — can harm your intestinal biome and the health of your protective mucus wall.

However, eating too much fiber can cause digestive distress, gas, and intestinal blockages. The good news is that it’s hard to get too much fiber, especially since most people don’t get enough. Slowly ramping up your fiber intake can help you avoid some of the above problems. Not overdoing it will help you avoid the rest.

How to eat fiber like they do in Yuzurihara and Tanzania

So how can we ditch our constipated ways and eat more in line with how our bodies have evolved to function alongside our gut biomes? While there are two types of fiber —  soluble fiber and insoluble fiber — high-fiber enthusiasts are all about both types. Each kind has its own functions and benefits. Getting both is key to getting the most out of this nutrient.

Here are some quick tips to build a thriving and diverse gut biome and reap the long-term benefits of a fiber-friendly diet:

Fruits and vegetables are always your friend

Fiber is naturally found in all fruits and vegetables. You can’t really go wrong by adding these components to your daily regime. In fact, one study found that simply eating an apple before every meal had significant health benefits.

Eat what’s in season

The Hazda have a diverse gut in part by eating seasonally. Always check out your grocery store’s fresh, in-season fruits and veggies. Not only are they great for you, but they also often taste better and are less expensive than what’s out of season.

Processed foods usually mean less fiber

Refined foods that don’t contain whole grains or whole wheat are also lower in fiber. This includes white bread and regular pasta. Juicing is also processed in a sense, since it removes the insoluble fiber from your food. The result is that you lose fiber’s benefits — especially its important job of regulating digestion and keeping blood sugar from spiking.

Be thoughtful at restaurants

Restaurants, especially fast-food joints, often skimp on fruits and veggies because they’re expensive. When looking at the menu, be sure to pick something rich in fruit, veggies, and beans or legumes that will help you meet your fiber goals for the day.

Toss a high-fiber component into your meal

Next time you have a piece of pizza, make sure to munch on a handful of snap peas on the side, or add some multigrain crackers if you’re eating soup for lunch. Eating a high-fiber snack  before your meal can also mean eating fewer calories altogether, because you’ll feel more full.

Don’t forget beans, peas, and lentils

We often remember to eat our fruits and veggies, but legumes are a wonderful and delicious source of fiber. Try a recipe that puts legumes in the spotlight, like a three-bean vegetarian chili or a lentil salad.

Make sure fiber starts at breakfast

Most traditional breakfast foods, like eggs and bacon, lack fiber. Integrate fiber into the first meal of your day by eating oatmeal or a whole-grain cereal. You can also simply add a piece of fruit to your regular fare. Eating yogurt for breakfast? Add sliced fruit and nuts.

Explore the world of whole grains

Next time you’re at the grocery store, pick up some amaranth, bulgur, pearl barley, or wheat berries and start exploring. Other good high-fiber choices are quinoa (a seed) or whole-wheat couscous (a pasta).

Skip the fiber supplements

Fiber supplements can give you a small boost, but the benefits of getting your fiber from whole foods are much greater. What’s more, people taking fiber supplements might not be pairing them with high-nutrient foods. This causes rather than solves health issues.

Too much of a good thing

Just like most things, fiber isn’t great in extremely high quantities. Focusing too much on one aspect of your nutrient intake is neither sustainable nor healthy, either. Try tracking your fiber intake for a few weeks to see if you’re getting enough, then tinker with your intake to see if eating a little more improves how you feel.

Fiber is fabulous without the fad

At this point, there’s enough science out there to strongly suggest something you’ve likely heard before: Eating a robust variety of minimally processed fruits and veggies along with other plant-based foods is a great way to stay healthy and control your weight — and the fiber in these foods is likely a central reason why they’re so great for our bodies. So go forth and repopulate more varieties of bacteria in your gut!

How To Keep Your Balance As You Age

Before your mid-sixties, most people don’t think much about their balance, but this lack of attention could be harmful. Every year, one in three people over age 65 fall; and in 2009, more than 20,000 people in that age group died from falls. In fact, balance begins to decline progressively in your twenties unless steps are taken to prevent it.

The good news is, working on your balance as you age can pay major dividends in the long run. Just like cardiovascular exercise strengthens your heart, your body needs exercises to practice balance. Otherwise, you’ll slowly lose the ability to balance. Fortunately, some of these exercises are so simple you can practice them while you brush your teeth.

One-foot balance

When was the last time you stood on one foot for more than two seconds? Try it for ten seconds then switch to the next foot. You can do this for several rotations in a two-minute tooth-brushing session.

Sit and stand

Besides helping with balance, this acts as a leg strengthener as well. Sit upright in a chair with your knees bent in a 90-degree angle. Fold your arms in front of you, and slowly stand up without the help of your hands. Sit down gradually again and repeat this several times.

Walk the balance beam

Walk heel to toe across the floor like you are walking along a balance beam. You may feel silly, but this simple exercise can go a long way.

Lunges

With your hands on your hips and your feet hip-width apart, step forward on one leg. As you do so, bend both knees until the front thigh is parallel to the floor and the lower leg is bent 90 degrees. Walk around the room doing this.

Learn Tai Chi

Originally a Chinese martial art, this ancient practice involves slow, balanced, low-impact movements done in sequences; it builds confidence, coordination, muscle strength and all-around fitness.  The International Taoist Tai Chi Society can help you find instruc­tors and classes in your area.

Yoga

Like Tai Chi, Yoga is a gentle way to practice balance. It also has huge benefits in strength training and flexibility: all health benefits that are extremely important as the body ages. 

Mini trampoline

If you’re particularly unstable, this is not the best exercise to start with, but some studies show jumping on a mini trampoline increased the ability to regain footing in a forward fall for older individuals.

There are some aspects of aging that can’t be avoided, but by practicing these habits, maintaining balance is one you can proactively fight.