Tips to Prevent Injuries While Skiing or Snowboarding

Tips to Prevent Injuries While Skiing or Snowboarding
Most injuries can be prevented with proper warm techniques, properly fitting equipment, and knowing proper skiing techniques.  Often times fatigue following a long day of skiing as well as bad judgments can also be blamed for mistakes that cause injuries.  Here are a few tips to help avoid possible injuries:

1.  Proper Instruction:  Instruction from professionals can help educate snowboarders or skiers on correct warm up and cool down techniques, how to properly fit the equipment to the individual, and proper skiing etiquette and techniques.

2.  Appropriate equipment:  Equipment that is not fit appropriately such as bindings that are too tight or too loose can cause upper and lower leg injuries if used on rough terrain.  Protective equipment such as helmets, wrist guards, knee pads, and even hockey breezers can also help prevent both bone and soft tissue injuries.

3.  Awareness:  Most injuries occur after lunch and/or when fatigued.  Remaining hydrated as well as taking periodic breaks can help to keep the body and mind refreshed so the proper skiing or snowboarding techniques are performed.

Most injuries can be prevented but with any sport there is always a chance there will be a spill or possibly  injuries.  Some sporting injuries can include inflammation of the muscles, aches and pains to the spine and extremities, and a decrease in range of motion from tight muscles.  These types of injuries are treatable with chiropractic care.  Chiropractic adjustments to the spine or extremities along with soft tissue work and stretches will help you get back on the slopes quickly.

Reference:
http://www.multicare.org/home/news/article/doctor-offers-tips-to-avoid-injury-while-skiing-and-snowboarding

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Frozen Shoulder Facts and Treatment

It's cold outside, but for some of us the freeze isn't just out in the snow.  It's in our bodies, or more specifically, in our shoulders.

Frozen shoulder is a term used to describe a loss in range of motion of the shoulder joint.  Injuries to the shoulder can cause inflammation within the joint capsule resulting in thickening and shortening of the soft tissue.   Frozen shoulder usually progresses through three stages.  

The first stage is the freezing stage in which range of motion is slightly limited.  This stage may or may not involve pain, but usually is painful if the person tries to surpass the restricted movement.  The next stage is the frozen stage where all types of range of motion are greatly restricted.  Usually there is no pain at this stage due to the limited mobility.  The third stage is the recovery or thawing stage.  This is where seeking chiropractic care can help to regain the range of motion back into the shoulder.  

Chiropractic care usually consists of a combination of shoulder adjustments, trigger point therapy, soft tissue therapies, and range of motion stretches/exercises.  The recovery period can vary depending on how long the problem has been going on and how limited the range of motion has become.  The best way to prevent a frozen shoulder from forming is early treatment, so if you are suffering from a combination of shoulder pain and decreased range of motion see your chiropractor right away.

For more information go to our website:

www.oxborochiro.com

De-Stress the Holidays

 

 

 

Winter can be a difficult time of year.  Not only with the snow, ice, and frigid temperatures, but the hustle and bustle of the holidays can leave you feeling stressed, tense, and achy.  Kick the stress by making time for yourself.  Whether it's a few quiet minutes of meditation, reading a chapter in your book, sipping a delicious warm beverage, or giving yourself the spa treatment, be sure to unwind.

 

 

And if you're still stressing, make at least one thing easier.  Get that difficult someone on your list a massage :)

 

 

 

 

 

 

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Gratitude and Your Health

There are many things that factor into whether you are healthy or not.  Most of us focus on things like diet, exercise, and common hygiene practices to stay well, fit, and overall healthy.  But most people don't think about how simply being thankful and grateful of the positive things in life can benefit your overall health.  

In a 2003 research study, participants were split into three groups; the first wrote daily about the hassles in their life, the second their gratitude, and the third neutral events.  They were also instructed to record their moods, physical symptoms, and overall appraisal of their own lives.  They found that those that focused on listing things they were grateful reported higher health and well-being in most of the fields than the other groups.  When the same study was performed with people with musculoskeletal conditions and pain and found that after the course of the study the individuals that again focused on positives and what they were grateful for noted higher health and well-being scores across many areas.

Therefore, as we approach the Thanksgiving holiday, try to focus on the positives in life.  This will not only have a profound emotional and interpersonal effect, as found by the study, but can impact your overall health and well-being.

For more information and health tips, visit our website at:

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Source: http://psycnet.apa.org/journals/psp/84/2/377/

             http://www.sciencedirect.com/science/article/pii/S0191886912004011

How to Cut the Stress and Calories During Thanksgiving

Thanksgiving is a day filled with friends, family, fun, and (of course) food!  While the traditions of Thanksgiving may vary from gathering to gathering, the over-abundance is a staple of this yearly feast.  So here are a few tips to help you to indulge while being mindful of healthy eating habits and keeping your stress levels low.

1.  Skip the Apps

The pre-meal munchies and appetizers are tempting, but devastating to anyone looking to keep a moderate calorie count.  Chips, dips, and finger foods may be yummy, but when added to the massive meal that generally comes with Thanksgiving, they are just extra calories that could be better consumed with holiday foods.

2.  Downsize the Turkey to a Chicken

Not only is a whole chicken easier and quicker to cook than a turkey.  This can help keep you from getting frazzled in the kitchen and leave you to enjoy the holiday rather than be stuck by the oven.

3.  Make your Dressing from Scratch

Skip the boxed stuffings and bring in the fresh veggies.  By doing it yourself, you can add in a lot more nutritionally sound ingredients to this Thanksgiving staple and reduce the excess salt that is often in the boxed stuff.  Also, you can prepare this the day before so all you have to do is cook it quick, like you would with boxed stuffing, giving you fresh, homemade dressing without the stress.

4.  Make Cranberries from Scratch

Like above, doing it yourself will help you cut out excess sugars and let you add in some yummy flair that will make your cranberry sauce unique.  While this might add some work to your preparations, it generally can be prepared the night before.

5.  Skip the Dinner Rolls!

Unless it's grandma's fresh baked bread, or Uncle Steve's famous rolls, skip the bread.  Thanksgiving is a meal filled with carbohydrates.  Skipping the bread will allow you to enjoy the other delicious carbs and starches, like potatoes, yams, and corn.

6.  Make it Fresh

While green bean casserole may be a classic, plain green beans with some light seasoning is just as yummy and not as heavy in calories.  Or, if you're feeling adventurous, substitute in a fresh salad with Thanksgiving favorites like cranberries, pecans, and other fall foods instead of that tired ol' bean dish.

7.  Stick with the Pumpkin Pie

It's a trademark of the holiday, so why stray?  While some jazzy, new flavor of pie may be tempting, the Thanksgiving classic is generally lower in calories than many berry alternatives.  It's also easier to cut into smaller slices for the just the perfect cap at the end of an epic meal.

Source:  http://www.healthy-diet-habits.com/thanksgiving.html

Easy Tips to Help Prevent Diabetes

Diabetes is a disease that effects many Americans today.  Most of us know the risk factors, like a family history or being overweight.  But according to the Mayo Clinic, even if you have risk factors there are some easy things you can do that will reduce your chances of developing the disease.

1.  Get Active!

Not only will being more physically active help you to lose weight, but it lowers your blood sugar and boosts your sensitivity to insulin.

2.  Get Fiber!

Fiber will help improve your ability to control your blood sugar and lowers your risk for heart disease.  You also get the added benefit of feeling fuller, faster, which can help you control your weight.  Try adding in fiber rich foods to your diet like beans, nuts, seeds, whole grains, apples, and other fruits and veggies.

3.  Eat Whole Grains!

Research hasn't fully concluded why whole grains can help blood sugar levels, but there is evidence that a diet with filled with whole grains can do just that.  The Mayo Clinic recommends that you make at least half of the grains that you eat whole grains.  Look for them in foods like breads, pasta, and cereals.

4.  Drop a Few Pounds!

There is a very strong link to weight and type-2 diabetes and other chronic conditions.  So a healthy weight is the cornerstone to improving your health.  Research has shown that even losing less than 10% of your starting body weight can reduce your chances of diabetes by 60%.

5.  Drop the Fads, Add Healthy Choices!

There are a lot of fad diets out there that claim to help you lose weight quick.  While the initial results may be what you expect, the long-term outcome generally isn't as long lasting as just making modest changes to your lifestyle.  Beyond that, fad diets often limit various food groups that will make you deficient in essential nutrients and vitamins.  Instead, eat a balanced diet with smaller portions.

6.  Get Check-Ups!

If you are older than 45 you should be getting regular checks by your medical doctor for blood sugar levels.  If you are overweight you should get checked at a younger age.  A simple blood glucose screening can help you know your risks and help you to jump start lifestyle changes that will lead to a healthier life.

For more information, visit our website

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Source: http://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639?pg=2

 

Healthy Halloween Habits

Healthy Halloween Habits

Halloween is a fun, exciting time for kids (and adults) of all ages.  Unfortunately, it also is a time of temptation and over-indulgence of candy and sweets.  Here are some tips on how to survive all the tricks and treats of the season without disrupting good eating habits.

1.  Have a sweet alongside a healthy treat

Having a healthy snack with a piece of candy will help you and your child feel fuller, faster, and reduce the desire for more.  Try sweet fruits that will fulfill the craving for sugar that candy often triggers.

2.  Limit the amount of candy each day

By setting limits on how much candy you or your child can have, you limit the chance of mindlessly grabbing a fourth, fifth, or sixth piece of candy.  It keeps you accountable for how much you're eating in one day.

3.   Freeze it

Put your excess candy in the freezer.  Not only will having it chilled make you eat your treat slower, it also means more work and effort goes into eating each piece of candy.  This will help you  be more conscious of how much you or your children are eating and help you limit how much you're eating in one sitting.

4.  Reduce the amount of candy in your home

After a night of trick or treating, parents are often left to deal with a large candy stash.  Try "buying back" the excess sweets from your kids by offering non-food items like toys, stickers, or activities in exchange for a certain number of candy bars.  This can be a fun game for your children, all while limiting the amount of candy they keep.

 For more information or healthy tips, visit our website at:

www.oxborochiro.com

Source
http://kidshealth.org/parent/nutrition_center/healthy_eating/halloween_hints.html

The Many Benefits of Apples!

Benefits of Apples

1. Apples lower cholesterol

1 medium apple = 4 grams of fiber

2. They keep you full

Fiber keeps your fuller longer and the fiber in an apple provides you with enough fiber without a lot of calories

3. Apples may keep you slim

An apple's peel has ursolic acid. This is linked to a lower risk of obesity in mice; it boosts calorie burn and increases muscle and brown fat

4. They can help breathing problems

Eating five or more apples a week is linked with better lung function, probably due to the antioxidant quercetin

5. Apples boost your immune system

Apples are a good source of system-boosting vitamin C

6. Apples may fight cancer

Studies done on apples found a chemical can help prevent colon, liver, and breast cancer

7. They decrease the risk of diabetes

Apples, pears and blueberries were linked to a lower risk of developing type 2 diabetes because of the antioxidants, anthocyanins in these fruits

8. They are good for your brain!

Eating apples could increase your acetylcholine production which communicates between nerve cells. This could help your memory and lower chances of developing Alzheimer's

Information taken from: http://www.shape.com/weight-loss/food-weight-loss/8-health-benefits-apples

Visit us at 

www.oxborochiro.com 

for more information and health tips!

Exercises for People in Pain

It is tempting to stay immobile when you are In pain but exercise is often the best way to help lessen pain.

Walking

 This is a low-impact activity and it can be done anywhere.

Swimming

Swimming and any form of water exercise defies gravity, so there aren't any unpleasant and potentially damaging jolts to the joints.

Yoga

The breathing component of yoga might be just as helpful to ease chronic pain as the movement and stretching in yoga.

Tai Chi

Like yoga, tai chi also cultivates mindfulness. It can build strength, endurance, and balance. Tai chi has been found to reduce pain, stiffness, and fatigue in fibromyalgia patients.

Pilates

Pilates helps with core strength. A 2009 study found that it improved pain more than a relaxation/stretching regimen.

Stretching

This can be done anywhere! Stretching helps get your body parts moving in a full range of motion.

Light-weight and Strength Training

Very helpful for people suffering from arthritis. Weight and strength training strengthen the joints around the injury and that takes some of the stress off the joints you are using.

For more information on this and other great stretches and exercises, visit our website!

www.oxborochiro.com

 

Article: http://www.health.com/health/gallery/0,,20436269,00.html