New Year's Resolutions

As 2016 comes to an end, many are beginning to think ahead to what resolutions they want to make in 2017. In the article titled, “7 Secrets of People Who Keep Their New Year’s Resolutions” by Kevin Kruse he discusses ways to achieve new year's resolutions.Research has shown that only 8 percent of people who make new year’s resolutions will keep them. The author of the article interviews Dr. Paul Marciano and discusses 7 ways to achieve goals for 2017. Dr. Marciano suggests first to make sure any goals are specific. He suggests using the SMART goals system which entails that goals are specific, measurable, achievable, relevant and time-bound. Your new year’s resolutions should be measured by the amount of progress you are obtaining towards your goals. Measuring your progress will help you adjust your efforts and be a source of motivation when you reflect on where you are at. 

Sharing your resolutions with friends and family can allow for social support that can help you to achieve your goals. A suggestion is to have an “accountability partner" that can check in with you periodically to see how your progress is going. Another way to achieve your resolutions is to make sure you have time set apart to work on your goals. Dr. Marciano states that it is best to put it in your calendar. Dr. Marciano states that something is better than nothing especially if it pertains to food or exercise related goals. For example, if you have a goal to workout one hour a day but can only do 20 minutes it is best to what you can and not skip it all together. Being resilient when it comes to new year’s resolutions is an important skill. If you don’t meet your goal one day, acknowledge what happened and recommit to the steps needed to meet your goal. If you follow these 7 steps, hopefully it will help you to reach your goals for 2017! 

Please visit our website www.oxborochiro.com to find out more ways to stay healthy in the new year! We hope you have a wonderful start to 2017.

Source: http://www.forbes.com/sites/kevinkruse/2016/12/26/7-secrets-of-people-who-keep-their-new-years-resolutions/#638d33947f7f

Chiropractic Care

There are multiple benefits for seeing a chiropractor on a regular basis. Chiropractic treatments can be used for a wide range of people from infants to senior citizems to improve overall health. In a study done in 2012, it was found that spinal manipulations performed by chiropractors were more beneficial than mediciations for acute neck pain. Another study completed in 2013 showed that patients who suffered from neck pain showed more improvement with chiropractic visits and paid less overall for their treatment. Chiropractic treatments can save more than 50 percent in drug costs in some circumstances.

Typically, chiropractic care can help treat the root cause of an issue rather than just treating symptoms. Treatments can help with acute injuries, and it is also important to maintain ongoing treatments to prevent future injuries. If you find yourself in a work injury or auto accident, chiropractic care can help injuries sustained from these situations. Massage therapy is a beneficial complementary therapy to chiropractic care and typically the massage therapist and chiropractor can work together to find a treatment plan that is most beneficial for the patient. Chiropractic treatments are less invasive than surgery and typically patients report few, if any, side effects. Adjustments can help improve your posture by aligning the spine. Oftentimes, neck pain can be caused by sitting at a computer desk or tilting your head forward to look at a phone. When poor posture becomes predominant in daily life, the pressure put on the neck can increase to ten pounds per inch that someone is out of the correct posture. Chiropractors focus on the body as a whole rather than certain areas of the body, which brings a more holistic approach to overall health. 

If you are interested in learning more about the benefits of chiropractic care, please visit our website www.oxborochiro.com.

Source: https://paindoctor.com/benefits-of-chiropractic-care/

Sun

As winter approaches, the amount of sun we receive on a daily basis dramatically decreases. In the article titled, "15 Reason Why the Sun is Good for You and Its Importance" discusses the importance of spending time in the sun. An adequate amount of sun has been shown to reduce the risk of some cancers and other conditions. We receive about 90-95 percent of our vitamin D from the sun. Professor Michael Holick suggests going out in the sun for 5-15 minutes a day at least three times a week. You can increase your vitamin D by eating items such as salmon, tuna, milk, eggs and fortified cereals. Here are a list of the ways that sun can help increase your overall health:

1) The sun boosts levels of serotonin in the body, which can help you increase happiness and energy. Sun can reduce depression, especially if it is combined with outdoor activity such as walking. Sunshine can help stave off Seasonal Affective Disorder, which is a type of depression that can develop in winter due to lack of sunlight. 

2) The sun can help reduce cholesterol and heart disease.

3) Vitamin D could help deter the onset of diabetes in some. Vitamin D definiciency can contribute to Type II diabetes development. 

4) The sun can reduce the risk of developing multiple sclerosis later in life. It has been shown that those that live in sunnier countries have less incidence of multiple sclerosis. 

5) Sun can help keep teeth strong and reduce the incidences of cavities. 

6) The sunlight can decrease levels of melatonin which can decrease fertility. Melatonin is also used in the body to regulate sleep so with decreased levels due to sun exposure, it can help give you more energy throughout the day. 

7) Those that suffer from inflammatory bowel disease typically have lower levels of vitamin D. Sunlight is usually the best way to increase these levels rather than food sources because IBS sufferers have poor absorption of food. 

8) The sunlight can heal various skin conditions such as acne, eczema and psoriasis. It is best to speak with your provider, but regular sun exposure can help heal these conidtions. 

9) The immune system's ability to fight infections can be boosted by exposure to sunlight.

10) Serotonin in the body, which can be obtained from sunlight will not only help you feel more positive but also suppress appetite.

To find more tips to keep you and your family healthy, please visit our website at www.oxborochiro.com.

Source: http://www.mirror.co.uk/lifestyle/dieting/15-reasons-sun-good-you-623393 

Healthy Diets as We Age

As we age, we need less calories so it is imperative that the food choices we do make are healthy and beneficial for the body. Mark Williams discusses in his article titled “How Should Our Diet Change as We Age?” the importance of nutrition as we age. The U.S. National Academy of Sciences Institute of Medicine suggests that everyone consume 20-35 grams of dietary fiber each day. Currently, most people only consume 12-18 grams a day. The benefits of fiber are plentiful such as lowering blood sugar after eating a meal, reducing appetite, promoting regular bowel movements and potentially reducing the risk of heart disease and colon cancer. The author recommends a recipe from a geriatric nurse practitioner called "Power Pudding". It is a combination of one cup of each of the following items: prune juice, bran flakes and applesauce. Once it is mixed together, you can refrigerate it. The starting amount is typically two tablespoons every morning. The dose, which could be eaten by itself or even on a piece of toast, could be increased every 3-4 days until results are reached.  

Vegetables and fruits are critical to maintain a healthy diet because of the fiber, minerals and complex carbohydrates they supply. Colorful fruits and vegetables are best to consume because of the natural disease fighters they contain. When deciding which berry to choose- usually the darker is best because it has a higher concentration of antioxidants. At least nine servings of fruits and vegetables should be eaten in a day in 4-5 different colors. Beans and whole grains are a nice addition to meals because of their source of Vitamin E. Nuts are critical components of a healthy diet because of the healthy fats, magnesium and copper they supply. The serving size of nuts is 1/4 cup because nuts are typically high in calories. 

Recommended protein intake stays steady throughout the aging process, although research is still not conclusive. The amount of protein intake required can depend on if someone has a chronic disease. Some good sources of protein include fish, poultry, eggs, soy beans, nuts and dairy products. Fish contains omega 3 fatty acids which can help reduce the risk of heart disease. 

It is important to keep up nutrition and calorie intake to ward off injury or illness. Poor nutrition can cause pressure ulcers, infections, muscle weakness, poor gait or falls. If you find any issues keeping your weight constant, it is imperative to speak with your providers. It is suggested to eat three meals a day with three snacks and be sure to not skip meals. If obtaining meals becomes an issue, there are usually city programs such as Meals on Wheels or churches that will provide meals.

To find out more ways to keep your family healthy, please visit our website at: www.oxborochiro.com. 

Source:

https://www.psychologytoday.com/blog/the-art-and-science-aging-well/201610/how-should-our-diet-change-we-age