Spring 2020 Newsletter

GARDENING: THE BENEFITS

April showers bring May flowers, and getting out in the garden brings benefits for your well being and physical health! Gardening goes beyond merely beautifying your home: A 2017 research analysis of multiple studies from around the world published in the Preventive Medicine Reports shows a wide trend of gardening health benefit that range from reduced depression and anxiety, weight loss, increased satisfaction and well-being, as well as a sense of community.
Roll up your sleeves and get your hands dirty to enjoy the following benefits of gardening:

• Vitamin D - Being outside and in the sun is crucial for our body to produce enough Vitamin D. It is one of the chief vitamins in our body that allows our body to absorb calcium and maintain healthy, strong bones! In fact, a 2009 study in the US shows a positive correlation of stronger bone density.
• Weight Loss -  gardening and landscaping is a moderate physical activity and burns calories at a higher rate than going on a walk the same amount of time. In a study done by the American Journal of Public Health, men and women who were involved in community gardening had lower BMI’s (body mass indexes) than those not involved.
• Decreased Dementia Risk - According to a 2006 study on lifestyle factors and risks of dementia, gardening “could lower the risk of dementia by 36 %
• ”Improved Mood, Less Stress - A study from the Netherlands showed signs of lowered stress. After completing stressful tasks, subjects who gardened rather than read inside reported better moods and showed lower levels of the stress hormone cortisol. 
• Well Being - Being in contact with nature is shown to boost the mood and relax the mind. It is also shown to provide a sense of community, as community gardening provides opportunities for social interaction.

​While these are all great benefits that can come from gardening, be aware of potential risks to your spinal health! Bending over and manual labor puts stress on the spine. Gardening with proper posture and alignment to protect the nervous system, improving your body’s physical strength, and maintain a strong core through exercise will allow you to garden longer with less risk of injury. Ask you ASC doctor for care and tips to enjoy the benefits of gardening without putting your back and body at risk!

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NATURE'S SUPPLEMENTS:
FOR ALERGY RELIEF

Finally! All that cold weather is going away, and the flowers are blooming, the grass is growing, and many of us are finally ready to get outside! But for many of you, Spring means weeks of sneezing, runny nose, and coughing!

Allergies are caused by an overreaction of the immune system to foreign substances in the body. This could be pollen, pet dander, dust, or some foods. These allergens build up in the body until a threshold is reached. When the threshold is triggered, the immune system kicks in and has specialized white blood cells that release histamine into the body (the hormone responsible for the inflammation we experience). Everyone’s immune response and level of thresholds to different allergenic substances vary from person to person, which is why some people have different food allergies, or get hit worse when the trees start to bloom! When the sniffles hit, and the eyes scratch, your relief can sometimes be just a drugstore counter away. However, an increasing number of allergy sufferers say the road to relief is through a variety of all-natural ingredients and supplements that studies show can help, all without the side effects of antihistamine drugs (such as drowsiness, dizziness, nausea, moodiness). Here are some researched natural remedies you can check out!

• Butterbur - One of these natural treatments is using herbal and nutrient supplements! One such herb is the European butterbur. The extract from the root of the butterbur shrub has been used since the Middle Ages to treat fevers and more recently for coughs, asthma, headaches, and hay fever. It is safe and most people tolerate it well! In a study performed by the American Academy of Allergy, Asthma, and Immunology, a group of British researchers found that butterbur was is effective at reducing symptoms for grass allergies!
• Grape Seed Extract – Nutrients that help fight allergy symptoms are also found in grape seed extract, and a compound called quercetin. Both of these are especially abundant in red wine, but can also be taken as a supplement, and are “most effective when in conjunction with Vitamin C.” It is said to reduce our body’s histamine production, the primary cause of inflammation during an allergic reaction. Some other helpful herbal supplements are dried nettles and goldenseal.
• Spice Up Your Meals - Another method to battle allergies is looking to the kitchen to cook up some relief in the form of spicy foods! “Experts say the spicier the dish, the more likely it is to clear nasal passages” Use spices such as cayenne pepper, hot ginger, fenugreek, or just onion and garlic to help clear up those sinuses!
• Omega-3s - Break out the nuts and cook up some fish! In a German study published in an allergy journal, they found that those who ate foods high in Omega-3 fatty acids were less likely to suffer allergy symptoms. Omega-3s help fight inflammation and are found in cold-water fish, walnuts, flaxseed, and grass-fed meat, and eggs!
• Foods to Avoid - Gluten and Dairy products are known to increase mucus production in our bodies. People find relief from runny noses and congestion by limiting intake of these foods. Gluten sensitivities can show symptoms such as headaches, indigestion, stomach cramping, drowsiness, and general inflammation of the body. It is found in processed wheat, rye, and barley, products such as pastas, breads, pastries, crackers, and other processed snacks. Dairy comes in many forms from cheeses, butter, milk, cream and yogurt. Luckily, these days it is easy to find nondairy and gluten free substitutes at the grocery store. Other foods to avoid are processed foods, alcohol, peanuts, wheat, chocolate, and sugar are known culprits that act as a catalyst for hay fever.
  Be Aware of Your Sensitivities - Finally, try cutting out foods that provoke mild sensitivities or upset stomach. Cutting out food that you are intolerant to better keep your body under the allergic threshold, especially while you are bombarded with that spring tree pollen. Common insensitivities range from person to person. Some of these include intolerance to eggs, gluten, dairy, and soy products.
  

​Be Aware of Your Sensitivities- Finally, try cutting out foods that provoke mild sensitivities or upset stomach. Cutting out food that you are intolerant to better keep your body under the allergic threshold, especially while you are bombarded with that spring tree pollen. Some common food sensitivities to be aware of are gluten allergies and lactose intolerance in pasteurize dairy products.