Benefits of Yoga

With the holidays just around the corner, this time of year can be stressful. With events for family and friends every weekend until January it can be hard to find time to decompress. Make time for yourself this holiday season and give yoga a try! 

Yoga has significant physical and mental health benefits. Some of the physical benefits of yoga include increased flexibility and balance, increased muscle strength and tone, improved respiration and increased energy. All of these things can help reduce the risk of falls in the elderly. Yoga can also help with weight reduction, cardio and circulatory health and improved athletic performance. According to health line, studies show that yoga may reduce inflammatory markers in the body and help prevent pro-inflammatory diseases. Health line also says that in combination with a healthy lifestyle, yoga may help decrease the risk of heart disease.

In addition to all the wonderful physical benefits that yoga offers there are substantial mental benefits as well. Yoga is a great way to manage stress. The American Osteopathic Association says that “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate,” says Dr. Nevins. “Yoga can be very effective in developing coping skills and reaching a more positive outlook on life”. Yoga has been shown to ease stress and lower the levels of the stress hormone cortisol. Several other studies have also shown that yoga is a safe and effective way to relieve anxiety, depression and promote healthy sleep patterns. 

So if this holiday season you are feeling a little stressed give yoga a try! To find out more ways to keep your family healthy and happy visit our website at www.oxborochiro.com. 

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A. 

Sources:

https://www.healthline.com/nutrition/13-benefits-of-yoga#section8

https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/

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

The Benefits of a Massage

Massage therapy is much more than just relaxation – it can be very beneficial for a number of different conditions! Seeing a massage therapist on a regular schedule can produce long term results and help with a variety of issues.  Massage therapy can:

• Stretch and work out tight or weak muscles.
• Reduce stretch marks and scar tissue by promoting tissue regeneration.
• Improve range of motion and low-back pain.
• Help alleviate spasms and cramping of the muscles.
• Reduce migraine intensity.
• Help lessen the symptoms of depression and anxiety.
• Improve joint flexibility.

Massage can bring excellent benefits to your overall health, and can be a great addition to your regular healthcare routine.  

To learn more about massage therapy at Oxboro Family Chiropractic click here!

 Or visit our website at www.oxborochiro.com

Migraines

Migraines are one of the world's most pervasive neurological disorders. Billions of people suffer from them worldwide, including 13% of US adults. 90% of the 38 million Americans who suffer from migraines each year say that migraines compromise their ability to work or even function normally. Migraines are diagnosed based on symptoms and medical history.  The root cause of this disease is very challenging pin point. 

In prior years migraine sufferers relied solely on rescue drugs that they could take once symptoms were already in place. These kinds of treatments were often only a temporary fix. Studies indicate that migraines are often triggered by pollutants, toxins, pollen or other allergens, even certain foods; different things can be a trigger for different people. Today there are things people can do to prevent migraines. Experts recommend keeping a diary to try and pin point what triggers your migraines. Focusing on lifestyle changes are also very helpful, although we cannot eliminate all triggers, this is a good place to start. Two of the most common things research says to do is stay hydrated and get rest. 

An addition to lifestyle changes to help prevent or reduce migraines is yoga. Yoga can help you relax and relieve some stress which can also contribute to migraines. Some studies also have shown that acupuncture another alternative to help give relief to these types of headaches. Another alternative form medicine to help prevent migraines is chiropractic care. Recent studies have shown chiropractic care to help relieve migraine intensity as well as frequency. One study found that 22 percent of people who had chiropractic treatment reported experiencing 90 percent less headaches. That same study found that 49 percent of participants had a reduction in pain intensity. 

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

Sources:

http://migraineresearchfoundation.org/about-migraine/migraine-facts/

https://migraine.newlifeoutlook.com/chiropractic-migraines/

https://experiencelife.com/article/how-to-prevent-migraines/

Boosting Your Energy

Kathy Summers discusses in her article titled, “5 Ways to Eat for Energy” about ways to keep your energy intact throughout the day. If you are someone who grabs convenience foods, caffeine or candy to help get through a busy day, it is likely that your body is not receiving critical nutrients to keep it working at an efficient pace. Here are some ways to keep up your body’s natural energy. Liz Applegate, a director of sports nutrition and senior lecturer in nutrition, suggests starting the day with protein and making sure to drink enough water to avoid dehydration, which could lead to fatigue and headaches. Applegate states large meals and eating close to bedtime should be avoided. If you tend to eat meals fast, it is best to slow down so enzymes can work to digest food. Focusing on the meal you are consuming can be beneficial because it can increase the metabolism of that specific meal. 

Caffeine should not be used as an energy source as it can deplete the body of essential vitamins (B and C), magnesium and micro minerals. The endocrine system plays a large role in the hormones circulating in the body. Dr. Mark Hyman suggests ways to keep your thyroid healthy. You can focus on cutting back on caffeine and eating more foods like seaweed, sea vegetables, sardines, salmon, Brazil nuts, scallops, herring, dandelion and mustard greens. These items can help increase iodine, selenium, omega-3 fasts and vitamins. It is possible that you may be experiencing low energy due to vitamin or mineral defiency. If this is the case, a multivitamin, B vitamins, fatty acids, supergreen supplements, digestive enzymes, amino acids or other supplements may be beneficial. As always, any supplement should be discussed with a provider before starting a regime. If you are looking for ways to increase your energy, it is best to start by doing things mentioned in this article that seem doable right now because small changes can make a big difference over time. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: https://experiencelife.com/article/5-ways-to-eat-for-energy/

Chronic Pain

Chronic pain is a condition that affects millions of people everyday. Hallie Levine in her article titled, "9 Things You Never Knew About Chronic Pain", details various information about chronic pain and some things that may help or hinder chronic pain. One in four Americans currently suffer from pain that lasts more than one day. In general, women are more likely to feel pain from various conditions. Experts in the field are unsure why women are more susceptible but it has been hypothesized that it may be due to hormones, genetics, immune system, estrogen levels and psychological factors. Men may be more susceptible to acting tough and not acknowledge pain, so the statistics on who experiences more pain may be skewed due to this fact. It may seem intuitive to rest when pain is present, but providers are encouraging people to resume daily activities as soon as they can. One research study reported that those with low back pain who stayed active ended up experiencing less pain and increased function than patients who were told to decrease activity. 

Perimenopause in women can increase the incidences of migraines. The risk has been found to increase by 62 percent around this time of life but birth control pills or estrogens patches may help decrease pain. There are some natural remedies that have been found to help chronic pain. These include acupuncture, chiropractic, yoga and massage. A study done by the NCCIH showed that over an 18-month period chiropractic treatments can work as well as typical treatments for lower back pain. Chiropractic adjustments can allow help with neck pain and migraines. The author notes that consuming items like tart cherry juice, sardines and oil olive can help alleviate pain. In a 2013 study, those that had osteoarthritis drank 8 oz. of tart cherry juice twice a day for a six-week period. Participants saw decreases in pain and increased function. Sardines and olive oil have both been found to have anti-inflammatory effects. Refined grains, red and processed meats and sugary drinks have all been found to negatively affect chronic pain due to an increase in inflammation. 

There have been some myths that cracking knuckles can potentially lead to arthritis and evidence has not been found to support this notion. The popping you may hear from cracking is due to bubbles popping in the synovial fluid around the joints. It may be beneficial to decrease the amount of knuckle cracking though because studies have shown cracking knuckles can lead to increased swelling and decreased hand grip strength. Fibromyalgia is a problem concerning the musculoskeletal system, which can lead to pain throughout the entire body. Treatments for fibromyalgia vary but some lifestyle changes like exercising and reducing stress may help. Providers may prescribe antidepressants or antiseizure medications to help with fibromyalgia pain. Opiods can be prescribed for acute injuries to reduce feelings of pain in the body, but the length of time on these medications should be reduced and used for as little time as possible given their addictive side effects. It is best to always speak to your provider if you have any concerns about chronic pain. To find out more ways to keep yourself healthy and free of pain, please visit our website at www.oxborochiro.com. 

Source: http://time.com/4723105/chronic-pain-facts/

Inflammation and Your Health

Chronic inflammation can be a source of many health issues for many Americans.  Yet, many people don't truly understand what inflammation is, how it works, and what they can do to reduce its effects when it's not functioning properly.

Inflammation is a natural body response to injury or cellular damage.  It involves multiple biochemicals, immune cells, and other mediators in the body and, when triggered, utilizes the blood stream to reach its target destination.  When working properly, inflammation helps to break down and clear out damaged cells and tissues, help eliminate the pathogen or irritant that triggered the initial inflammatory response, and even initiate repair of the damaged tissue.  This results in the typical redness, heat, and swelling.

Without inflammation, our body's would be vulnerable to pathogens and increased destruction of our body tissues.  On the other hand, when inflammation becomes  chronic or results because of an immune system disorder inflammation can be a cause to pain, allergies, digestive issues, autoimmune disease symptoms, arthritis and even some cancers.

So how can we help our bodies reduce excess inflammation?  One easy way in acute injury is to ice.  Ice is a natural pain reliever and anti-inflammatory, helping to reduce heat and swelling in an injured area.  This is why icing a sprained ankle works so well, or why athletes sit in ice baths after hard training that results in micro-damage to muscle tissue.  Using ice for twenty minutes on covered skin can help reduce the lingering, painful effects of inflammation and speed recovery.

Nutrition is also a powerful ally in fighting inflammation.  A 2004 study found that obese patients having a healthful, balanced diet that helped with weight loss also significantly reduced inflammatory biochemicals, and did more to reduce inflammation than exercise or physical activity.  Some of the foods that have been found to reduce inflammation are fish, like salmon, dark green leafy vegetables, like kale, celery, and blueberries.

Supplements can help with inflammation as well.  Daily supplements with omega-3 fatty acids are the most common form of anti-inflammatory supplementation.  Other herbal or natural supplements, like turmeric and glucosamine sulfate,  have been found to reduce inflammation, but you should always consult with your doctor or pharmacist prior to adding these to your diet to ensure that there are no other medication interactions.

Finally, there are many services and treatment options at Oxboro Family Chiropractic that can help with inflammation.  Cold laser therapy is a pain free, comfortable treatment that has been shown to reduce inflammation in treatment areas to reduce pain and speed healing.  Chiropractic adjustments have also been found to decrease heat and inflammation from joint spaces in a 2006 research study.  Acupuncture also has been found to locally reduce inflammatory biochemicals after needling an injured area.

For more information on inflammation, pain, and what we can do to help you, call to schedule an appointment. www.oxborochiro.com


Sources
Niklas, BJ, et al, 2004: http://ajcn.nutrition.org/content/79/4/544.short
Song, XJ, et al, 2006: http://www.sciencedirect.com/science/article/pii/S0161475405003246

Treatment of Concussion

Recent research performed at Oxboro Family Chiropractic focused on treating acute concussion symptoms with chiropractic adjustments and acupuncture.  In this study, the patient was having daily symptoms of headache, pain, dizziness, and shooting pain into the arms.  The symptoms were intense enough to be effecting the patient's daily activities, including work.

Treatment consisted of chiropractic adjustments, trigger point therapy of the neck and upper back musculature, and acupuncture localized in the shoulders, upper back, neck, head, and feet.  The patient's symptoms fully resolved after 8 treatments over 2.5 weeks and remained resolved at the time of a follow-up exam 2 months later.

This study suggests that chiropractic adjustments, muscle therapy, and acupuncture can be a successful treatment method to quickly reduce, if not resolve, concussion symptoms.  For more information about this study and if this treatment is right for you, contact our office.

Source:

http://www.ncbi.nlm.nih.gov/pubmed/?term=Gergen+DM%5BAuthor%5D

For more information visit our website at 

www.oxborochiro.com

Migraine Triggers in your Food and Drink

Migraine symptoms can last anywhere from four to seventy-two hours and they include symptoms like nausea and vomiting, blurred vision, lightheadedness and sensitivity to light and sound. The pain can also be on one side of the head or it could be pulsating, throbbing pain throughout the whole head.

There isn't an exact way to prevent migraines, but there may be potential triggers that can make a difference in the number attacks. Consider these ingredients and foods:

Tyramine: This substance is formed from the breakdown of protein as foods age. Foods that have tyramine include aged cheeses (blue, Brie, cheddar, Stilton, feta, Gorgonzola, mozzarella, Muenster, Parmesan, Swiss and processed cheese), processed meat (hot dogs, sandwich meat, and bacon), and soy products (soy sauce, tofu, and miso). Olives, pickles, sauerkraut, dried fruit, red wine, and beer also have tyramine. 

Alcohol: Alcohol increases blood flow to your brain, which can cause a migraine. Red wine, beer, whiskey, and champagne seem to be the most common culprits. 

Tannins: These are plant compounds can be found in tea, red-skinned apples and pears, apple juice and cider and red wine. Some other foods that have this compound include lemons, limes, grapefruit, cantaloupe, guava, honeydew melon, green pears, oranges, pineapples, black berries, and apricots. Generally you will find most of the tannins in the skin of the fruit. 

Caffeine: Caffeine can be both a trigger and treatment for migraines. If you know you are sensitive to caffeine, avoid chocolate, coffee, soda, and tea. 

Other potential migraine triggers: Artificial sweeteners (aspartame), foods that contain MSG and some preservatives, including sulfites and nitrates.

To help identify your migraine triggers, it would be wise to keep a food journal to note and correlation between what you eat and how you feel. A good iPhone app that would be helpful is My Migraine Triggers.

Original Article: http://news.yahoo.com/migraine-triggers-food-drink-135825251.html

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