Taking a Tech Break

There are many wonderful benefits of technology. You can see loved ones that live thousands of miles away, monitor your health, catch up with friends you haven't seen in years, find activities and events in your area and catch up on the news with the touch of a button. With all the great things technology has to offer there is also a down side. Too much screen time can cause, memory failure, emotional instability, strained vision and muscle and joint pain. 

Here is why you should take a break from technology. With technology always around it is difficult to unwind and set boundaries on your work communications. Drawing a line between work and your personal life allows your mind to recharge so you are refreshed for the next day at the office. It also relieves tension on personal relationships and allows you to focus on the present. 

Multitasking has been proven ineffective and decreases the likelihood of retaining the information we are processing. When you are constantly giving the projects in front of you half of your attention your performance level drops. When multitasking it is increasingly difficult to filter out irrelevant information and tasks. Multitasking actually takes longer than when you are focused on one thing at a time. In a 2011 study, ivy league students retailed facts and information more effectively when they knew they couldn't get them from the internet. 

Constantly being surrounded by social media and technology can also cause mental instabilities like anxiety, depression, sleep deprivation, dangerous codependence and leaves no time for solitude. Social media can be especially dangerous to young impressionable minds. Comparing yourself to the people you see on the internet can set unrealistic expectations of how you should look and what your life should look like. It is also difficult because we typically only see the best life scenarios on social media. 

Too much screen time can also cause physical health problems. According to a 2008 survey by the American Optometric Association (AOA); "About 40% of optometrists’ patients experienced eye strain due to computer vision syndrome (conditions related to “near work”), while 45% complained of neck and back pain associated with computer or handheld device use". Posture while using cell phones and computers can also cause back and neck problems as well as pain in your wrists and fingers. Experts recommend limiting the time spent in front of a computer as well as cell phone usage. They also suggest being conscious of your posture and how you're positioning yourself while using these devices. 

If the first thing you do when you wake up is check your phone, try taking a technology break. Even if it is a few hours give your body and mind a break. Become comfortable by yourself. Try meditating or giving a new hobby a try. Find meaning connections in person with the important people in your life. To find out more ways to keep yourself and your family happy and healthy visit our website at www.oxborochiro.com. 

By: Julia Jacobson, Office Manager

Source: 

https://www.everydayhealth.com/emotional-health/internet-addiction/real-effects-technology-on-your-health/

https://www.forbes.com/sites/alicegwalton/2013/02/06/feeling-disconnected-5-reasons-to-unplug-from-technology-after-work/#4a60b67076ce

National Chiropractic Health Month

October is national chiropractic health month and this year the American Chiropractic Association (ACA) is promoting the benefits of movement to overall health and the prevention of low back pain. The ACA has termed this year's theme as "Move 4 Life" and are encouraging people to get out and move to improve health and prevent disease.

There are many benefits to maintaining an active lifestyle, however according to the department of health and human resources (HHS) less than 5 percent of adults report getting enough exercise in a day (about 30 minutes of exercise) and only one in three children are physically active every day. This is a worldwide pandemic that is leading to an array of health conditions. Inactivity can increase the risk of cardiovascular disease, high blood pressure, diabetes, colon cancer, osteoporosis, depression and a wide variety of other health concerns. 

It is recommended that adults exercise at least 30 minutes per day and kids get 60 minutes of activity per day. The type of exercise varies from individual to individual and can include aerobic exercise like walking, jogging, running, swimming or anaerobic like weight training. These activities help to increase energy and combat the diseases listed above. 

Physical movement and exercise are extremely important in maintaining a good, healthy lifestyle and regular chiropractic care should be a part of your lifestyle as well. Chiropractic care works by improving the movement of the spine and removing additional stresses on the body to help improve the function of the nervous system. 

Everybody understands that the purpose of the spine is to protect the spinal cord, but that is not it's only purpose. The spine was designed to move! When we talk about the anatomy of the spine we talk about segments of the spine. One segment includes a vertebral body on top, the intervertebral disc (disc) in the middle and then another vertebral body on the bottom. It is important for each segment to move properly because this is how the disc gets its proper nutrition and blood supply. This process occurs via imbibition, or a form of osmosis. When the spine is not properly moving the disc can become injured because it is not properly hydrated nor does it have the proper nutrients to withstand stresses applied to it. When we have a weakened disc this can lead to a "slipped disc" or disc bulge/herniated disc. In addition, when a disc is weakened it will be more susceptible to injury or inflammation that can lead to nerve irritation and subsequently pain and dysfunction. 

It is important for the entire spine to move properly to help ensure we have a good functioning nervous system. Every tissue, muscle, cell and organ has its own nerve supply that tells it how to function. When we have a nervous system that is under unnecessary stress it can lead to tissue dysfunction and a variety of health conditions. The most common conditions that present to a chiropractic office include low back pain, neck pain and headaches, however chiropractic care has been shown to help with an assortment of conditions including ear infections, vertigo, colicky babies and many more ailments. 

Maintenance care is also important to help maintain a healthy lifestyle and reduce the risk of injury or re-injury. A recent study published in the journal PLOS One found that maintenance chiropractic care was more effective than symptom-guided treatment in reducing the total number of days over 52 weeks with bothersome non-specific low back pain. Maintenance care helps to improve function and health throughout the body and should be part of your everyday lives!

For more ways to keep your family happy and healthy, visit our website at www.oxborochiro.com and check out the links below!

By: Travis L. Klug, D.C.

Source:

https://www.acatoday.org/News-Publications/Newsroom/News-Releases/National-Chiropractic-Health-Month-2018-Starts-Oct-1-Get-Moving

https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0203029

Staying Healthy during the Flu Season

It's that time of year again when we begin to prepare for the flu season. According to the Centers of Disease Control (CDC), the 2017-2018 flu season was one of the worst seasons we have seen in years. This year take the proper precautions and steps to help reduce the risk of contracting the flu and spreading the virus.

Wash your hands often and thoroughly! Washing your hands is the best way to prevent against colds, the flu and other respiratory infections that we commonly see. Rinsing your hands under warm water will help to free germs from your skin. When you add soap to the mix, the soap will trap the germs that have been released from your skin and be rinsed down the drain. As a rule of thumb wash your hands for about 20 seconds each time. It is also recommended to wash your hands before eating, after using the restroom, after touching desks or railings, before bed and especially if you come in contact with someone that has the flu or cold.

Supplement with vitamin D3, this is especially important in the Midwest, or northern states where we see less sunlight in the winter months. The sun is a good source of Vitamin D and it is recommended to spend at least 15 minutes per day in the sun, however that is a difficult task in the cold and cloudy months. According to Webmd, the recommended daily amount (RDA) for Vitamin D is 600 IU per day for persons older than 1 year of age (age 71+ RDA is 800 IU per day), and the maximum safe level of intake is 2,500-4,000 IU depending on your age.

Vitamin D helps to improve the immune system by reducing levels of inflammatory proteins throughout the body and by increasing natural antibiotics within the body. According to The Vitamin Council, "There are two branches of the immune system: adaptive and innate. The adaptive immune system develops based on previous exposure to a virus. The innate immune system responds quickly to foreign invaders, and its effectiveness is determined by the levels of immune cells and proteins an individual has. Low vitamin D levels result in some aspects of the innate immune system not functioning as well as they should." Additional vitamins or minerals to help prevent or reduce the severity of the flu include vitamin C, zinc, magnesium and a vitamin B complex. It is also very important to drink plenty of fluids and stay hydrated when fighting off the flu or a cold.

Getting regular chiropractic adjustments also helps to boost the immune system during the flu season. Like vitamin D, chiropractic adjustments help to reduce inflammation within the body and restore the body's innate to help fight off infections or disease. When the body does not have the proper nerve supply to every tissue, muscle, cell and organ throughout the body, there will be additional stress throughout the body. This additional stress can dampen the immune system and the body's ability to fight disease.

Another tool to use in the fight against the flu is a humidifier. A 2009 study by the National Academy of Science found that flu germs spread and thrive in dry air conditions. When you keep the humidity level between 45% and 50% this helps curb the spread of germs. A humidifier also helps you breathe easier by moisturizing you nose, throat and lungs making it easier for air to pass though. By easing your airways this can help you get the rest you need to fight off any nasty bugs.  

Epsom salt baths can also help when you feel a flu or cold begin. Soaking in Epsom salt aids in the bodies recovery, helps detoxify, ease aches and also increases your white blood cell count. Taking a hot bath also relaxes and calms the body against any body aches that come along with having the flu. A hot bath is also an effective way to loosen any mucus and assists in breathing easier. Epsom salt is very affordable and you can find it at pretty much any grocery store or super market. 

For more ways to keep your family happy and healthy, visit our website at www.oxborochiro.com and check out the links below!

By: Dr. Travis Klug, D.C.

Julia Jacobson, Office Manager 
Oxboro Family Chiropractic, P.A.

Sources:

https://www.epsomsaltcouncil.org/expert-advice/doctors-treat-coldsflu-with-epsom-salt/

https://grassrootshealth.net/blog/vitamin-d-prevent-flu-epidemic/

https://www.sylvane.com/blog/4-reasons-to-use-a-humidifier-during-flu-season/

https://universityhealthnews.com/daily/eyes-ears-nose-throat/5-best-home-remedies-for-flu-treatment-backed-by-scientific-studies

https://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-how-much-vitamin-d-do-you-need

Fall Activities and Wellness

Fall is here! The leaves are changing, the air is getting crisp and the days are getting shorter. Fall in Minnesota is really something special! The leaves transform into vibrant orange, yellow and red, the smell of apple cider lingers and the crisp air refreshes your lungs. This fall find something to do outside with your kiddos, fur babies or friends. 

 

This fall spend some time outside! Visit a pumpkin patch or an apple orchid. Pick your own apples and pumpkins at Afton Apple Orchard in Hastings, Apple Jack Orchards in Delano or the University of Minnesota Apple House in Victoria. On a rainy day visit a museum or a temporary traveling exhibition that you find interesting. Check the Minneapolis Institute of art, American Swedish Institute, Science Museum of Minnesota, Walker Art Center or the Minnesota Children's Museum websites for information on temporary exhibitions. You can also visit the Explore Minnesota website to find a museum that you have never been to. 

You could also go to the Minnesota Landscape Arboretum and do the 3 mile drive. The changing colors that the Arboretum has to offer are spectacular. You could also take a day trip or a weekend trip up to the north shore and take a hike at one of the many state parks the north shore has to offer. Otherwise drive down to Redwing or Stillwater and take a stroll along the river and have lunch downtown. If you are looking for weekend plans go and see a show at the Orpheum or the Varsity Theater. You could also go to a Vikings, Gopher or Wild game and cheer on your favorite team. 

There are also many Oktoberfest, fall harvest and Halloween events to choose from. Carlo Creek Winery in Alexandria has an Oktoberfest celebration as well as Deerwood, Waconia or New London, MN. During September 7th through the October 27th Wabasha has its annual SeptOberfest. Here  you can enjoy German music and food and can view different exhibits like largest pumpkin and a pumpkin derby. Or in Stillwater they have their annual harvest fest on October 13th and 14th which includes a chili cook off, tractor pull, wine and beer tasting and a giant pumpkin boat race on the St. Croix River! If you are looking for a scare visit Valleyscare in Shakopee or the new Jack-O-Lantern Spectacular event at the Minnesota Zoo in Apple Valley. 

Like any time of year it is important to remember to stay hydrated. During the summer months this can seem easier but when cold weather hits it is harder to tell when you are thirsty, so make sure you are drinking plenty of water to keep yourself hydrated. Also dress in layers. Minnesota weather is unpredictable and you want to be able to be comfortable no matter what mother nature has in store for the day. Lastly with kids back in school this means kids getting sick. Boost your immune system by limiting sugar, eating in season nutritious food, washing your hands frequently, getting regular chiropractic care and getting enough exercise. 

If you are still looking for more fall fun visit the Explore Minnesota website or your local community website. For more ways to keep your family happy, healthy and entertained, visit our website at www.oxborochiro.com. 

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A. 

Source: http://www.exploreminnesota.com/travel-ideas/10-things-fall/

Stress

Everyone, at one point of time or another, has had to deal with stress in their lives. There are many different categories to stress and there is a multitude of ways to manage stress. Eustress is a form of "good stress" and this includes positive stress that improves performance, increases productivity and makes you feel excited. Distress is a form of stress that arises from negative experiences, sorrow or pain.  Categories of distress, or stress, includes acute stress, episodic acute stress and chronic stress. When we are exposed to stress our bodies activate the "flight or fight" response. When this occurs we have a quick release of adrenaline and norepinephrine resulting in heavier breathing, increased pulse and increased blood flow.

Acute stress is the form of stress that is short lived and is commonly caused by reactive thinking. This is the most common form of stress. Acute stress can arise from having a difficult conversation with someone and thinking about that conversation over and over again, worrying about how the conversation went. This form of stress can lead to an array of health problems, including muscle tension, headaches, stomach pain or increased blood pressure. 

Episodic acute stress is very similar to acute stress, however it occurs when individuals frequently suffer from acute stress. Episodic acute stress is broken down into two categories; "Type A" personality and the "Worrier". Type A personality includes individuals that exhibit excessive competitive drive, impatience and aggressiveness. According to Friedman and Rosenman, two cardiologists that developed the categories of episodic acute stress, Type A personalities are a significantly higher risk of developing coronary artery disease. The "Worrier" is someone who frequently worries about daily events. They have consistent negative thoughts about what may happen and forecast catastrophe in almost every situation. Unfortunately this form of stress can lead to high blood pressure, emotional distress, muscular distress, irritable bowel syndrome and a wide variety of health conditions.

Chronic stress is long term stress that is the most harmful of the three. This form of stress is often caused by traumatic experiences in one's life or from childhood trauma. If this form of stress is left untreated it can lead irreversible physical and mental deterioration. Chronic stress can lead to anxiety, depression or post-traumatic stress disorder. When someone is suffering from this form of stress there is a change in that individuals brain and body neurobiology. An actual physical change occurs within the brains neurons and pathways that changes a person's personality.    

With stress being a big part of our lives it is a good idea to practice stress management. Find a hobby that you enjoy that helps you relax and forget the world for 20-30 minutes per day. This could include crafts, yoga or general meditation. These help by doing the opposite of the "fight or flight" response, and there is a reduction of pulse, blood pressure and breathing. A good mediation technique includes finding a quiet area for 10-20 minutes and focusing on your breathing. As you are sitting in a quiet place, focus on breathing through your nose and focusing on something that is relaxing to you to distract you from your surroundings. 

Other stress management includes exercising, going for walks, chiropractic adjustments and massage therapy. All of these work to release endorphins, or the body's natural pain killers. They all also help to keep our bodies functioning more properly by lubricating the joints, strengthening the heart and overall reducing physical stress!

By: Dr. Travis Klug, D.C.

Source: https://spacioustherapy.com/3-types-stress-health-hazards/