New Year's Resolutions

It's a new year and often times this means a new you! Many people around the world look to improve themselves and their lifestyles by creating attainable and reasonable goals. Here are a few suggestions when carrying out a new year's resolution. 

Write down your goal or resolution. According to recent studies, those that write down goals are ten times more likely to achieve their goals than those who did not write them down. Research after research demonstrates this phenomenon. One way to write down your goals is to put them on post-it notes and place them in areas where you go every day. An example is to write down the goal and attach the post-it note to the bathroom mirror. This way when you get up in the morning, one of the very first things you see or read is your goal. This is a great way to have a daily reminder of what you want to achieve. 

Start small. Do not create goals that seem impossible to reach or are too difficult to attain. A goal needs to be within reach otherwise it can become discouraging and even create a more unhealthy lifestyle. For example, if you have a goal to begin working out this year, do not start out by working our 6 or 7 days per week. Instead, begin by working out 2 to 3 days per week to establish a schedule a motivation. If you continue to succeed, then add a couple more days and a little more time to your workouts as you feel fit. This creates positive re-enforcement and motivation to continue your resolution. 

Create a support group. Everyone has heard the saying "two are better than one" or "there are strength in numbers". This is ever so important when setting new year's resolutions. When we begin a new routine often times we become worn out or have less energy. As this happens it makes it more difficult to continue what you started. When you have another person, or other people, that are looking to achieve similar goals it can create accountability and positive re-enforcement. 

Reward yourself as you go. If eating healthier foods is your new year's resolution, obviously focus on cutting out unhealthy foods, but also reward yourself with little "treats" as you move forward in your goal. As previously mentioned, goals need to be attainable. If you have a hard time staying away from sweets it can be very difficult to cut them out entirely. So instead, as you continue to improve your eating habits, give yourself a treat every couple of days. As time progresses your desire to eat unhealthy foods will continue to diminish and this will make it much easier to follow through with your resolution!   

To learn more ways to keep you and your family happy and healthy, visit our website at oxborochiro.com. 

By: Travis L. Klug, D.C.

Source:

 https://medium.com/@adsactly/the-importance-of-writing-down-clearly-defined-goals-21d90ca78844

Relieving Holiday Stress

The holidays are a wonderful time of year when we gather with loved ones, be thankful, be cheerful, give back and show the people we are closest to that we appreciate them. However, for many the holiday season can cause stress and anxiety. Crowded holiday shopping, wrapping presents, a different holiday party ever weekend and extra guests visiting from out of town can all contribute to stress. This stress can lead to overeating, over consumption of alcohol, lack of exercise and trouble sleeping. Making sure you manage that stress in a healthy way will ensure you will have a happy holiday season. 

This holiday season try taking small breaks. Take a few minutes to yourself to close your eyes, focus on your breathing and relax. Try a meditation app like Headspace where you can adjust your meditation time based on how much free time you have. You could also give yoga a try. There are a variety of free yoga apps on the market. With the Yoga Studio: Mind & Body app you can choose from 10, 15 or 30 minute sessions, so fitting a little self care time into your schedule is easier than ever. Either way make sure to make time for yourself. 

Another effective way to relieve stress is exercise. Whether it is taking the dog for a walk, going on a short run, going to the gym for an hour or giving a new exercise class a try, getting some exercise is a proven mood booster. When you exercise it stimulates the production of endorphins which is a feel good hormone. Exercise also helps produce dopamine which can help with relaxation. Also spending time outside has positive feel good effects on your body and mind. Getting out in the fresh air and sunshine stimulates the production of serotonin which can boost your mood and make you feel calm and relaxed. 

Making sure you are maintaining a (semi) healthy diet will also help relieve some stress this season. It is okay to indulge in comfort food but make sure you are not over indulging. With busy schedules and high stress weekends it is easy to over indulge in alcohol, sugar and caffeine. Try to be mindful when making food decisions and have a majority of the food your consuming be well balanced. 

Make a list. Make a list of the people you want to buy gifts for and what gifts you would like to buy for them. Highlight the gift once you've bought it. You could even cross out the gift once you've wrapped it. This will create a visual for you and help ensure you are not over buying. Making a list will also help you stay organized. You can write down the dates of the holiday parties you have this season on this list and give yourself a time line. This may seem like a lot of extra work but the 15 minutes it will take for you to create this list will save you a lot of time in the long run. If you are hosting this holiday season a list will also help you be realistic about your priorities. 

Remind yourself that this is the season to be generous, cheerful and positive. Being generous doesn't have to be expensive. Give a compliment, pay for someone else's coffee, hold the door for someone, donate unused clothes or toys to charity, offer to help someone or be present. Spend a little extra time with that family member you don't talk to often. Challenge yourself to doing one nice thing for someone else a day. Giving and being kind is one of the best ways to be content and happy this time of year. 

To find out more ways to keeping yourself and your family happy and healthy visit our website at oxborochiro.com. 

Source: https://www.psychologytoday.com/us/blog/smart-habits-highly-successful-people/200912/7-tips-relieve-holiday-stress

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Embracing the Season Festivities in Minneapolis

Minnesota around the holidays is something truly magical. The fresh white snow that blankets the streets, cold crisp air and bundling up in your coziest clothes. This holiday season join in on some of the many festivities the Minneapolis-St. Paul area has to offer. Ride on the north pole express or visit the European Christmas market at the Union Depot in St. Paul. Make a thermos of hot coco and go on a adventure to find the best holiday lights in your neighborhood. Go see the nutcracker at the Orpheum or join in on the Holidazzle activities. Either way, there is no lack of fun and festive activities for the whole family this holiday season.

The Union Depot station in St. Paul has a North Pole Express where you take a magical train ride and includes a visit from Santa! Visit Santa's Workshop at Bachman's in Minneapolis for a fun for all ages play called "Who wants to be a toymaker?". With various times on Saturday and Sundays, this will be a one of a kind holiday experience. 

Another fun holiday activity is visiting one of the many winter markets going on in the Twin Cities. Cities like Minneapolis, St. Paul, Edina and Bloomington all have wonderful winter markets with a multitude of vendors and a variety of beautiful, unique handmade items. Minneapolis has the Holidazzle that goes on from Friday November 23rd to Sunday December 23rd. They have food tents, ice skating, kids activities, movies nights, kid zones, holiday markets and a fireworks display. Visit www.holidazzle.com to learn more about all the amazing activities and events going on in Minneapolis. 

If you are still looking for more holiday fun visit the MN Landscape Arboretum in Chanhassen. You can view the Winter Lights display that they have or finish holiday shopping at their holiday market. They also have live music, breakfast with Santa and seasonal cooking classes. You can visit their website arbwinter.umn.edu to learn more. 

For more holiday activities visit your community website or Facebook's events page to see what's going on around you. Lastly, although the holidays can be stressful don't forget what this season is truly about. Be thankful for all the positive things in your life and embrace the time you spend with loved ones. 

To learn more ways to keep you and your family happy and healthy, visit our website www.oxborochiro.com. 

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

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