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

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

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/

Healthy Aging

It is never too late to reinvent yourself. This week we will discuss tips to living your best life and aging gracefully. Keep yourself, your thoughts and the people around you positive. Be positive in your conversations and interactions. Try to eliminate any negative thoughts or complaining. Misery loves company so avoid people who are unconstructive. Instead surround yourself with joyful, lively and positive people! 

Often times we hear the old saying of "act your age".  Healthy Aging Magazine recommends to pick an age that you felt was the best and picture yourself at that age. This will help to create positive thinking and help you feel younger and more vibrant! Additionally, walk like a vibrant, younger, healthier individual. This helps to improve energy and actually reduces aches and pains by properly lubricating your joints. Movement is key for a healthy body and joints, so improve the gait and overall activity levels. Go for walks, play pickle ball or tennis and play with the grandkids. All of these things improve mental health and physical health. 

Chiropractic care is certainly a good lifestyle modification to help maintain your youth. As previously stated, movement is key to maintaining healthy joints and an overall healthy body. Regular chiropractic maintenance care can help keep the body functioning properly by restoring the nervous system and by getting the joints to move more fluently. A few benefits to chiropractic care include pain relief, increased range of motion, increased balance and coordination and decreased joint degeneration. To find out more ways to keep your family healthy and happy visit our website at www.oxborochiro.com.

By: Dr. Travis Klug, D.C.

Julia Jacobson, Office Manager

https://healthyaging.net/healthy-aging-month/september-is-healthy-aging-month/

https://patch.com/new-jersey/newmilford-nj/bp--7-amazing-benefits-of-chiropractic-care-for-seniors

Childhood Obesity Awareness

With September being  childhood obesity awareness month we will discuss why this is a public health problem, contributing factors and ways to promote healthy habits. According to the CDC 19% of children in the United States are obese. This is a major issue because obese children are at a higher risk of developing other serious health related issues such as; asthma, bone and joint problems, high blood pressure, heart disease and type 2 diabetes. Additional issues for children that are obese include and increase likelihood to be bullied by their peers which can lead to depression, low self esteem and other mental health issues. Lastly, people who are obese as children are more likely to be obese as adults which can cause costly long term physical and mental problems. 

A few main contributing factors to childhood obesity include excessive inactivity, lack of sleep, lack of access to opportunities to being physically active, limited access to healthy nutritious food and easy access to cheap high calorie foods. One key factor in preventing childhood obesity and supporting healthy growth is to be aware of your child's growth. Because every child is different, make sure you are being attentive to their individual needs. Another way to help reduce the risk of obesity is to make sure your child stays active. Find a sport or activity that they enjoy and encourage them to try new things!  Ensure that your child is drinking a lot of water and limit sugary juices. The recommended amount of water someone should drink in a day is half their body weight in ounces of water. For example, if an individual weighs 100 lbs they should drink at least 50 ounces of water per day. Lastly, be a role model to your child. Partake in physical activities and sports with them. Make getting exercise something that is fun and exciting for both of you! Eat healthier meals and snacks showing them that healthy food can still be tasty. Next time you are at the grocery store with your child try to pick one item of fresh produce that you have never had. Look up recipes and cook or prepare those meals together. Show them that trying new things can be fun and taste good! 

In Minnesota there are a lot of different food assistance programs and food shelves. So if getting access to fresh fruits and vegetables is difficult try checking out a local banks like Second Harvest Heartland, VEAP or Loaves and Fishes. All of these companies are local, community involved, accessible and dedicated to making sure healthy and nutritious food options are available for everyone. You can also ask a healthcare provider for different resources or programs within your community. For more ways to keep your family happy and healthy visit our website at www.oxborochiro.com.

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Food Resources:

http://www.feedingamerica.org/find-your-local-foodbank/

http://www.2harvest.org/

https://veap.org/

http://www.loavesandfishesmn.org/creekside.html

Source:

https://www.cdc.gov/features/childhoodobesity/