Winter Ways to Boost Your Immunity - 6

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

7.      Get Out and Exercise!

It’s no secret that exercise is good for your health. It benefits almost every part of your body – your heart, your lungs, your muscles, your sleep patterns, even your mood. And (surprise!) your immune system.

Research and experience has shown that exercise boosts immunity by improving the function of the cells designed to fight foreign invaders like bacteria. It seems that these cells work more slowly in people who don’t exercise regularly in comparison to those who do.  This immunity boost only lasts a few hours after you exercise, but that extra umpf could be what you need to ward off the latest cold.

Another great benefit to exercise is improved sleep. On days that you exercise, you will most likely have a more restful night’s sleep. Without getting too deep into the details, exercise helps your body regulate the hormones that control your sleep cycles. And when they are happy, you rest happy. And you don’t need a doctor to tell you that getting enough rest is an important part of getting over an illness. You do your best healing when you’re sleeping and exercising often improves the quality of your sleep.

Not to mention, even the smallest benefit to immunity is just one more plus to add to the pile of reasons to exercise and keep exercising. Start small when you’re not under the weather and keep it going as a regular healthy habit. I have yet to meet someone that said “you know, I really regret exercising today.”

Check back next week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.
Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 5

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

6.  Check In with Your Chiropractor

Stopping in for a “tune up” to make sure that your nervous system is function at its top level is an extremely important step in immunity boosting. Why? Because the nervous system controls and coordinates every cell, tissue, organ and system in your body. That includes your…Immune System!

If there’s interference that effects the communication between your brain and your immune system (interference to your nervous system), the communication slows or stops. And that delay or missed communication can lead to a poor immune defense and more frequent illness.

Picture a garden hose. When the hose is free of interference, laid out nicely in the yard, the water flows from the spout to the flowers through the hose with no trouble at all. If there’s a kink or twist in the hose (don’t you hate when that happens?) the water slows to a tickle or stops all together. The flowers don’t get what they need and nothing is accomplished until you remove that kink interfering

with your watering.

The same is true for our nervous system. When there is no interference, messages run from the brain, to every part of your body and back with smooth, rocket-line efficiency. But when there is an interference – a misalignment or lack of motion (don’t you hate when that happens?) those messages go from a rush to a drizzle. And those messages are important! The brain could be telling the immune system “send in the troops”, but if the message is impeded it might not matter. Removing the interference boosts immune system function because it allows the messages to reach their intended destinations without delay.

Luckily, if you have a chiropractor as part of your health care team, you already know someone that can help. In fact, a chiropractor’s sole goal is to locate and remove interference (a misalignment or lack of motion called a subluxation) from the nervous system through chiropractic adjustments. So you’re in good hands (pun intended, I apologize).

If you’re already coming down with something, it’s not too late to pump up your immune system with an adjustment. When a patient calls in because they are sick, I always tell them to get in as soon as they can. An adjustment boost your immune response, can clear out your sinuses, and can help you get much needed rest when you are sick. And if you’re worried about spreading your cold to people in your chiropractor’s office, don’t be. Germs don’t stand a chance when you’re well-adjusted!

Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 4

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

5.     Drink More Water

I am known as a water pusher, but there’s a reason – it’s what your body needs! It’s impossible to fit all the benefits that drinking water offers in one blog (or one book even), so let’s still to why staying hydrated is great for your immune system.

Water helps in the production of lymph, which facilitates the immune system’s movement of white blood cells and nutrients to all the tissues of the body (read – pretty important in the grand scheme of sickness prevention) In short – if you have no lymph, your white blood cells and other immune cells could not get to the parts of the body they need to be to fight infection.

Water flushes toxins from your body via your kidneys. Water helps your cells take in the nutrients that they need and expel what they don’t as waste product. If you’re dehydrated, toxins will build up. The presents of toxins weakens the function of all systems – including your immune system. That’s why effectively removing toxins from your body is such an important job.

Water also keeps your mouth and eyes clean by keeping them moist. The moisture of these areas helps them to repel dirt, dust, bacteria, mold, and parasites that could cause infection if digested. This acts as a first line of defense in your fight against illness. If you can stop the invaders there, then you stop the cold well before it becomes a threat to everyday activity.

Water is an important ingredient in long-term health.  There are a surprising number of health challenges (or not surprising if you’ve already bumped up your H20 IQ) that can be greatly reduced or eliminated through proper hydration. Arthritis and joint problems, headaches, and insomnia are just a few examples of health challenges that can improve with a few extra glasses.

To ensure that you’re getting enough water in the winter months, there are a few simple tricks to try. Carrying a reusable water bottle with you is a great way to not only track how much you are drinking, but also make sure what water is always a beverage option. When you choose something else to drink (whether it be a soda, caffeinated, or alcoholic beverage), remember that it does not count towards your water tally and alternate between that option and some good, clean, H20.

Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.
Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 3

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

3.      Avoid Tobacco Smoke.

I’m not going to pretend that it is news that smoking and your health don’t mix. Continued exposure to smoke causes low grade inflammation in the body; in this state, your body is extremely susceptible to disease, ranging from the common cold to cancer. If you are a smoker, the fastest way to improve your overall health is to quit.

It’s also important to avoid second hand smoke as it also impacts your health a great deal.

Smoke (first or second hand) raises the risk of bronchitis and pneumonia. Exposure to second hand smoke increases the occurrence of middle ear infections in children. Second-hand smoke can also trigger asthma attacks and aggravate allergies.

Smoke undermines our basic immune defenses. Your immune system will produce a weaker immune response when it’s bombarded with smoke; in short, it is less prepared to handle the viruses and bacteria that you come in contact with on a daily basis. Second hand smoke kills healthy lymphocytes (disease fighting cells). Our immune system is designed to “seek and destroy” the germs that constantly assault our body. If the defenses are low, more of those germs will make it through and lead to illness. If you foster an internal environment that germs like, they will take root and a cold will develop. Maintaining a healthier internal body environment keeps viruses and bacteria from setting up camp and keeps you well.

The best thing to do is avoid smoke-y situations. Try not to spend time with others while they smoke. Avoid areas where smoking is permitted; this includes designated outdoor areas where those that choose to smoke congregate.

4.      Drink Less Alcohol.

Drinking less alcohol is another way to naturally improve your immunity. An occasional drink or two is not likely to harm your immune system, however 3 or more drinks is an entirely different story. If you drink enough to be impaired (“tipsy”), you are drinking enough to weaken your immune system.

The consumption of alcohol impairs the function of normal B-lymphocytes (disease fighting cells).

These cells are the ones responsible for producing antibodies against any foreign invaders (bacteria, virus, fungus, or other unwelcomed guests). Combine a few drinks with other immune-compromising activities – not enough water, second hand smoke, a cheeseburger instead of a salad – and you run a higher risk of coming down with a cold.

Excessive consumption of alcohol also increases the change of lung infection and may lead to further immune deficiency.  We know that alcoholism is commonly linked to liver disease and failure, but research is starting to show that there may be an autoimmune factor as well; the immune system actually turns on the body’s own tissues, as if in its own inebriated state. This, combined with the reduced flow of oxygen caused by “blood sludging” (when alcohol combines with red blood cells which block small blood vessels), causes organs and, in turn, the immune system to under-deliver.

Drinking less alcohol does not have to mean none at all (though for some, it may). Like anything, moderation is key. Look at your calendar and choose which celebrations you’d like to enjoy a glass or two of wine, or maybe a beer over the game. Limit the amount at each event and limit the number of events (especially over the holidays) that you imbibe in. And don’t forget to rehydrate before, during and after for your best chance at immune boosting!

Check back again for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 2

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

2)      Manage Your Stress

Everyone has stress in their life. But doesn’t it seem like some people are so much more stressed-out than others? It may not be that they have any additional stress, but have trouble managing the stress that they do carry. Stress management can be the difference between happy and sad, inspired and “in-a-rut”, fantastic and frantic. And it’s something that you can learn and implement as a healthy habit in your life.

Chronic stress takes a toll on your immune system. Studies and experience show that these ongoing stresses can make you more vulnerable to illnesses ranging from minor colds to chronic diseases. There is scientific evidence that chronic stress causes a measurable decline in the immune system's

ability to fight disease, including heart disease, diabetes and cancer.

Learning and implementing stress management techniques can improve your stress style and, in turn, boost your immunity. Something as simple as deep breathing can lessen the initial effects of stress. Identifying stresses in your life and being prepared to handle them will decrease their overall impact on your health.

Stress is part of life – there is no way to completely eliminate it. Decreasing the stress you expose yourself to is a great first step towards better control. Some stresses, like gravity on the body, cannot be removed or minimized. Thankfully, there are many ways to prepare your body and mind to better handle the stress we can’t get rid of.

A great short list of options includes:

• Regular Exercise
• Chiropractic Care
• Meditation
• Yoga
• Counseling

Stress management is a skill that, once learned, can be utilized throughout your life. Creating an internal environment (physical and mental) that is prepared to handle the ongoing stresses of life is a process and will take time. But it is one that is worth the investment.

That’s the second of 10 healthy ways to boost your immune system. Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Winter Ways to Boost Your Immunity - 1

With the cold wind blowing and the snow falling, there’s bound to be a sniffle in the air. Some people seem to always be battling some kind of illness from December until March. But others rarely seem to be under the weather. What are those people doing differently to keep the colds away?

The secret is out (and it’s not found on a drug store shelf)! There are lots of ways to boost your immunity naturally – many that you can do without too much extra effort (just healthy decision making).

Here are 10 secrets to boosting your immunity this winter.

1)      Get Enough Sleep

This is something that is on everyone’s to-do list but rarely ends up “to-done”. Getting the correct amount of sleep is important for your health for a number of reasons. Studies have shown that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as the common cold. And that makes sense – when we let ourselves get run down and wore out, so does our immune system.

It’s like turning off your own personal force field against bacteria and viruses. What we want to do is pump it up, not let it down. And a lack of sleep can also affect how fast you recover if you do get sick. Getting the proper amount of sleep on a regular basis will not only keep your “shields up”, but also improve your body’s defenses if you do end up under the weather.

How intertwined is your sleep and staying? When you sleep, your immune system releases proteins called cytokines. These proteins help to promote sleep and increase in number when you have an infection, inflammation, or stress. If you don’t get the amount of sleep you need, you’ll produce less cytokines that are needed during times of infection and stress. A lack of sleep also decreases your body’s ability to produce infection-fighting cells (antibodies) that are the tools your immune system needs to combat disease. Put that all together and your disease-battling army becomes less likely to fend off attackers – the “odds are not in your favor”!

What’s the right amount of sleep for you? Listen to your body’s signals. The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep. But more is not always better - for adults, sleeping more than nine to 10 hours a night may result in poor quality of sleep, such as difficulty falling or staying asleep.

That’s the first of 10 healthy ways to boost your immune system. Check back later this week for the more ways to power through this cold season (and weather) to maintain a happy, healthy you.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter. 

Healthy Habits for Avoiding Holiday Hips - Part 4

The holidays are fast approaching and with them family, friends and feasts abound! What a blessing the chance to celebrate is; but don’t let it be a curse to your health (and waistline!). As we give thanks and deck the halls, let’s remember to follow a few simple rules to avoid undoing all the healthy decision making we do the other 10 months of the year. Let’s keep “losing the holiday weight” off our resolution list this January!

Here are 6 Healthy Habits to Avoid Holiday Hips this (and every) year! Bon Appetit!

  Raise a Glass… of Water!

Drinking lots of water during the holidays has so many benefits. Being hydrated improves your digestion, clears your pores, and improves your energy levels. It also helps us to feel full faster and longer, without the added calories of a sugary beverage.

Drinking a glass of water before your meal sets you up to consume less food. Water, like anything else, takes up room in your stomach, helping you to reach your full feeling faster and with fewer calories. Having a glass of water after a meal will aide in digestion and cut down on your desire (and room) for dessert.

If you’re planning to enjoy some adult beverages this holiday season (beer, wine or liquor), don’t skimp on the H20. The best way to counteract the effects of alcohol on the body and waistline is to alternate between water and adult beverages throughout the evening.

The same holds true for caffeinated beverages like coffee, tea or soda. Caffeine and alcohol are both diuretics, depleting the body of water. You’ll need to consume more water when you’re enjoying any indulgent beverages this season to stay ahead of the curve.

Being healthy this holiday season doesn’t have to stop the party. Being mindful of what you do and how you eat will help you keep your health and hips in check this winter.  This is only Tip #1 – Check back soon for the rest of our Healthy Habits for Avoiding Holiday Hips!

Healthy Habits for Avoiding Holiday Hips - Part 3

The holidays are fast approaching and with them family, friends and feasts abound! What a blessing the chance to celebrate is; but don’t let it be a curse to your health (and waistline!). As we give thanks and deck the halls, let’s remember to follow a few simple rules to avoid undoing all the healthy decision making we do the other 10 months of the year. Let’s keep “losing the holiday weight” off our resolution list this January!

Here are 6 Healthy Habits to Avoid Holiday Hips this (and every) year! Bon Appetit!

3)      Cut It In Half

This tip is all about portion control. There are several ways to watch your portions aside from the obvious (don’t put too much on your plate).

Ask for a smaller portion that is being offered. Especially at family gathers, pieces are cut on the generous side and can quickly cause you to over eat without thinking about it. If you cut a serving in half before it makes it to your plate, you’re controlling your portion size without wasting or stressing.

You can also double up on the healthy options available at the meal, like veggies without heavy sauces and breading and lettuce or spinach based salads. Vegetables will help to fill you up without adding the extra pounds that carbs and dessert do.

Being healthy this holiday season doesn’t have to stop the party. Being mindful of what you do and how you eat will help you keep your health and hips in check this winter.  This is only Tip #3 – Check back soon for the rest of our Healthy Habits for Avoiding Holiday Hips!

Healthy Habits for Avoiding Holiday Hips - Part 2

The holidays don't have to mean weight gain!

The holidays are fast approaching and with them family, friends and feasts abound! What a blessing the chance to celebrate is; but don’t let it be a curse to your health (and waistline!). As we give thanks and deck the halls, let’s remember to follow a few simple rules to avoid undoing all the healthy decision making we do the other 10 months of the year. Let’s keep “losing the holiday weight” off our resolution list this January!

Here are 6 Healthy Habits to Avoid Holiday Hips this (and every) year! Bon Appetit!

2)      Put Down Your Fork

This tip goes hand and hand with #1 as far as its waistline benefits. Putting down your fork between each bite takes time. It allows you time to chew, enjoy your food, participate in conversation and (most importantly) “stop the shovel”.  You can use the trick of pattern interrupt on yourself. Make yourself put down your tools. Take a minute to take in how you feel and if you really want those last few bites.

On average, it takes your brain 20 minutes to signal to your stomach that you’re full. Eating at a slower pace will give your brain a chance to catch up and keep you from over indulging.  You will end up consuming 10% fewer calories by slowing your pace than those who hurry through a meal. Take the time to enjoy the company and the feast – there’s no need to rush!

Being healthy this holiday season doesn’t have to stop the party. Being mindful of what you do and how you eat will help you keep your health and hips in check this winter.  This is only Tip #2 – Check back soon for the rest of our Healthy Habits for Avoiding Holiday Hips!

Six Healthy Habits for Avoiding Holiday Hips - Part 1

The holidays are fast approaching and with them family, friends and feasts abound! What a blessing the chance to celebrate is; but don’t let it be a curse to your health (and waistline!). As we give thanks and deck the halls, let’s remember to follow a few simple rules to avoid undoing all the healthy decision making we do the other 10 months of the year. Let’s keep “losing the holiday weight” off our resolution list this January!

Here are 6 Healthy Habits to Avoid Holiday Hips this (and every) year! Bon Appetit! 

1. Chew Your Food 

Chewing your food helps your body in many ways!

At the risk of sounding like your mother, this one is more important than keeping your elbows off the table. And chewing your food thoroughly does more than save you from choking.

Chewing your food will help with your digestion. Breaking down the food into smaller particles reduces the stress put on your esophagus, helps the stomach metabolize the food, and makes it easier for your intestines to absorb the available nutrients. Not to mention that the longer food stays in your mouth during the mastication (fancy word for chewing) process, the more saliva is produced which contains digestive enzymes. In short, thorough chewing leads to more productive and gentle digestion.

Chewing also helps to decrease the amount of angry bacteria in your intestine. Without getting to graphic about the process, smaller food particles can reduce instances of gas and bloating, cramping, constipation, diarrhea, and other digestive distress that no one wants during the holiday season (or any time of the year!).

To top it off, mastering munching will help you maintain a healthy weight.  Being conscious of completely chewing your food will slow down your eating speed, causing you to feel full sooner and ultimately eat smaller portions.

Being healthy this holiday season doesn’t have to stop the party. Being mindful of what you do and how you eat will help you keep your health and hips in check this winter.  This is only Tip #1 – Check back soon for the rest of our Healthy Habits for Avoiding Holiday Hips!

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Get Sunscreen Savvy - The Do's and Don'ts for Fun in the Sun Part 2

Now that we know what to avoid, what is the alternatives? We can’t just stay out of the sun! Remember – the right amount of sun is healthy! It’s our best source for Vitamin D3, improves our moods, and keeps our biorhythms on track. It’s also been shown that daily moderate sun exposure can decrease your risk of some cancers. Your body craves sunshine!  The following are a handful  of tips to maximize your sunshine benefits and keep you sun savvy this summer.

5 Healthy Habits for Sun Fun

#1 Drink Water like it’s…Water.

You know that I’m always plugging water as the best drink choice. When you are out in the sun, it’s even more important to down the H20. It’s not just important needed ward off dehydration. Drinking water increases your skins natural moisture factor which helps protect it from environmental factors (like sun exposure).

The day before an outdoor adventure (and every day for that matter!), make sure you are drinking enough water and avoiding dehydrating beverages, like those with caffeine or artificial sweeteners. Take water with you and drink as you go. Remember: by the time you are thirsty, you are already dehydrated.

#2 Eat Your Sunscreen

You can receive added sun protection naturally through your diet. Certain vitamins and minerals help your body repair the oxidative damage that occurs during sun exposure, the kind of damage greatly increases the risk of skin cancer. Here’s a list of 6 protective ingredients and the foods that can help you beat the burn: 

1.      Astaxathin: Find it in wild caught salmon and quality fish oil.
2.      Beta-carotene: Find it in carrots, red bell peppers, tomatoes, and cantaloupe.
3.      Catechins: Find it in green and white teas.
4.      Resveratrol: Find it in blueberries, red grapes, red wine, and supplements.
5.      Omega 3 fatty acids: Find it in wild caught salmon and high quality fish oil.
6.      Vitamin E: Find it in almonds, asparagus, avocado, pumpkin seeds, and sunflower seeds

#3 Get At Least 20 Minutes of Rays a Day

We’ve said it before and we’ll say it again – sunshine is healthy and important for body function. Do your best to get at least 20 minutes of sun each day. This allows your body to gradually take in the vitamin D it needs (and creates a tan rather than a burn!)

Choosing the right time of day to catch your rays is also important. Avoiding the sun at the hottest parts of the day will allow your skin to absorb what it needs without assaulting it.  And remember, even when it’s cloudy, the sun can still find you!

#4 Cover Up BEFORE You Burn

We’re all good at covering up after we burn, but if we do it before, guess what? No burn! Planning ahead by bring a wide-brimmed hat, sunglasses, and light tops or wraps to cover exposed shoulders and legs will offer stylish protection even when you can’t make it to the shade. When all else fails, find an umbrella or tree to grab some shade when the sun’s at its hottest.

#5 Nurse Your Wounds Naturally

If you do get sunburn, treat it like an injury. It is a burn, the kind you would get if you touch a hot stove. Taking care of the area properly will help your skin heal faster and provide your body with what it needs to repair the damage.

Using Aloe, Vitamin E and/or Coconut Oil can be very soothing to the affected area and will also supply the body with healing nutrients directly at the burn site. Treat the area for several days until the redness and heat dissipates. Even if the burn is not bothering you, it should be addressed for optimum healing.

Aloe, Vitamin E and/or Coconut Oil can also be used on the skin even if a burn hasn’t occurred. They have great healing potential and it doesn’t hurt to baby your skin after a day out in the sunshine!

That covers our 5 healthy habits for fun in the sun.  Check in later this week for Part 3 to fun out what sunscreens made our safe list and how to make your own! (If you missed it, here's Part One so you know what to avoid on the ingredients label!)

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Get Sunscreen Savvy - The Do's and Don'ts for Fun in the Sun Part 1

It’s the season for fun in the sun. And for many that means lathering on the sunscreen.  But there’s a right way and a wrong way to protect yourself and your family from unfriendly rays.

It's Not All Bad 
Getting a healthy amount of sunshine is very good for you. It is essential for vitamin D production in your body and is useful in treating skin diseases like psoriasis and scleroderma. Sunshine is also capable of increasing energy and improving mood.  Sunlight can be used to treat jaundice in infants, promote wound healing, improve immune system function and help to regulate biorhythms and body temperature. All great reasons to fit a little sunshine into your day!

That’s not to say that sunscreen cannot come in handy. Too much sun can obviously be a serious concern. But so can some of the ingredients often found in sunscreen.

Why Does It Matter?

Your skin is extremely absorbent.  Anything you put on your body (lotion, soap, make-up) can be absorbed into your body through your skin cells.  And your skin doesn't discriminate between good and bad - healthy minerals sink in, toxins and chemicals sink in. Of course, we’d all love to keep chemicals and toxins out of our bodies. That makes choosing a quality sunscreen an important health decision.
 
Here are 4 Ingredients to Block from Your Sunscreen  

1)  Oxybenzone

Oxybenzone is an endocrine-disrupting chemical that can cause hormone disruption and cell damage.  Researchers have specifically advised against using this chemical on children (some of the number one users of sunscreen!). This chemical is found in 97% of Americans and current research says that it may cause cancer.
 

2) Octocrylene
 The most widely used sunscreen ingredient. The cons: estrogenic effects, and disruption of thyroid hormone and brain signaling.  What’s more, in lab trials it has been found to kill mouse cells when exposed to sunlight.

3) Padimate O (Octyl Dimethyl PABA / PABA Ester)
 This chemical releases free radicals, damages DNA, and shows estrogenic activity. Serious charges that make it worth avoiding.

4) Vitamin A (Retinyl Palmitate)   

It's a vitamin - doesn't that mean it's good for you? Not always the case. An FDA study found that when the form of vitamin A used in sunscreens (retinyl palmitate) is exposed to sunlight, it can actually speed up the development of skin tumors. So just keep it out of the sun (and therein lies the problem!)

So What’s Left?
The only ingredient that really needs to be present is zinc oxide or titanium oxide. Finely ground powder, these minerals block the absorption of nearly of the harmful UV rays from the sun. This power will always be mixed in some kind of lotion base. Looking for a natural or organic version of your favorite brand, combined with reading the ingredients list, will help you find a reliable option that’s safe for you and your family.

Now that we've summed up what to avoid, our next post will talk about easy ways to protect yourself from too much sun. Then tune in for Part 3 where we'll make our own sunscreen!

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Why DIY? 6 Toxin You Can Avoid Through Do-It-Yourself Recipes Part 3

Do-It-Yourself (DIY) projects are many things. They can save money. They can give you a sense of satisfaction at a job well done. They can give your home, office, or meal time a bit of unique flare. But did you know that DIY projects can also have added health benefits?

I’ve put together a list of the top 6 toxins we avoid at home by some simple DIY projects. (My wife, Erin, put together some how-to videos here  if you’d like to try them out, too!) Here's our last two:


Potassium Bromate

Potassium Bromate has become a buzz word as of late in the health-conscious community. Bromide itself is considered an endocrine (hormone) disruptor no matter what it’s attached to. It is commonly used as an additive to increase the volume in some breads, rolls, and flours. You can find it on a label as bromic acid, potassium salt, bromated flour and enriched flour.

Originally patented in 1914, this long-term baking aid is still prevalent in US. In 1982, researchers in Japan published the first of a series of studies showing that potassium bromate causes thyroid and kidney cancers in rats and mice. Based on the research piling up against it, the additive has been banned in the EU, Canada, Brazil, and many other countries. The FDA requests that bakers avoid using bromate-based agents, but there are no restrictions in place.

Saved by DIY: The fastest way to rid yourself of this toxin is to stay away from the bread and bakery aisles in the grocery store. If you feel the need to purchase baked goods, try a local bakery and ASK if they use potassium bromate in their confections. If they don’t know the answer, pick another baker – they should know EXACTLY what goes into their products or it’s not as “homemade” as they’d like you to believe.

You also have the option of making your own breads at home. If you’ve never tried it before, start simple. Here’s a quick no-rise pizza dough that Erin uses to get your feet wet. Again, the best way to know what you’re putting in your body is to make it yourself (or get it from someone that makes it themselves!)

Refined Vegetable Oil

Where to begin with this one? Commercially-refined vegetable oils come under many labels including soybean oil, corn oil, safflower oil, canola oil, and peanut oil. They are found in almost all processed foods from Animal Crackers to Zebra Cakes and everything in between. They also come as stand-alone products for cooking (bottled oils and margarines).

[Sidenote: Never choose margarine! There have been numerous videos online of butter and margarine sitting out, with flies collecting on the butter and steering clear of the margarine. Nature is trying to tell us something! I don’t care if the margarine is labelled “heart healthy”, “enriched”, “extra calcium” or “super magic spread”, IT IS ALL GARBAGE! It’s clever marketing designed to hide the truth – it’s a tub of chemicals waiting to be spread on toast (that probably has potassium bromate in it). I’m looking at you, Smart Balance.]

So what makes these oils so bad for us? Like many things, it’s all in the processing. These oils are made by intensive mechanical and chemical processes in order to extract the oil from the seeds. This process uses chemical solvents and high temperatures, deodorizing and bleaching. This process removes the naturally occurring vitamins and minerals from the seeds. What’s worse – it creates a product that becomes rancid and oxidizes easily, creating the dreaded free radicals.

What do free radicals do? In short, they damage a cell’s DNA in search of its missing molecules (oxidation). This creates an environment for disease. Oxidation contributes to inflammation in the body, elevated blood triglycerides, and impaired insulin response. Other free radical generators include cigarette smoke, air pollution, and excessive alcohol consumption.

These oils are also high in Omega-6 fatty acid. They increase inflammatory affects in the body and neutralize the benefits of Omega-3s in your diet. There’s more - many refined vegetable oils are hydrogenated, creating trans fatty acids, which are known to contribute to heart disease and some cancers. 

Save By DIY: Any time you opt out of packaged foods, you’re most likely cutting some refined oils from your diet. Replacing these oils in your home with good-for-you choices like coconut oil, olive oil, and avocado oil is a great step. If you’d like to shake things up a bit, you can make your own infused oil for dipping. From there, it’s a quick step to making your own salad dressing, too. You can avoid the bad and add the good with just a little work.

Another saver to counteract the Omega 6s disrupting our lives is to balance them with quality Omega 3s. Omega 3s can be consumed through fish and also by using a high quality supplement. Like anything, it’s important to know where the Omega 3s come from and how they are processed. You can ask a knowledgeable healthcare provider (or contact me directly with questions).

Why DIY? There are lots of reasons. My favorite? Do-It-Yourself to be sure you know what’s in it (and what isn’t) as a way to better overall health for you and your family. This is our final installment. Catch up on what you missed here and here.

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.