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/

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/

Back to School

As the summer days start to get shorter and the Minnesota weather gets a little colder, it is time to go back to school. Here are a few things that can make getting your kids ready for another school year a little bit easier for yourself and the kiddos. A few days before school starts up again have your kids start getting used to their new routine; eating dinner earlier, showering at night (taking a shower at night can help lower blood pressure and relieve stress), going to bed earlier and waking up before they're used to. 

Keep in mind that breakfast is the most important meal of the day so don't skip it. Make the mornings easier for yourself and your kids and try meal prepping breakfast or try a new quick breakfast recipe. Make sure your kids give themselves enough time in the morning so they aren't rushing and getting stressed before the day begins. This is a great learning opportunity about the importance of time management. Also make sure they get to school on time, whether it be by school bus or you dropping them off, no kid likes to walk into class late. 

To save time in the morning, try packing lunches ahead of time. Packing a lunch is not only more cost effective but it can also be a healthier alternative and protect your child from any food allergies they may have. See below for recipes from Tasty for easy and delicious lunch options. Another recommendation is to encourage your child to drink enough water throughout the day and stay hydrated. 

After a long day of sitting in a classroom try signing your child up for an after school activity. This allows your child to spend time with their friends, get exercise and blow off some steam before coming home. Try looking through your local community activity guide to see what is available and have them try something new! 

Although you are also busy all day, try to ensure your child has a healthy and filling dinner. Remember that at least half of your child's plate should be fruits and veggies. Try a new recipes from below for quick and easy dinner options. Have your kids try new things, no matter how difficult don't fall back on easy "kid" meals. Remember that picky eaters are made, not born. Additionally limit screen time at night as this can help improve your child's sleep schedule. Lastly double check that they got all their homework done before going to bed. 

As a parent it is essential to take time for yourself at the end of the day. Aim to take an evening walk, go to the gym, watch your favorite show, take a hot shower or read your favorite book. Always make time for yourself as well! To find out more ways to keep yourself and your family healthy and happy, visit our website at www.oxborochiro.com. 

Recipe Websites in Order:

https://tasty.co/search?q=easy+breakfast

https://tasty.co/search?q=school+lunches

https://tasty.co/search?q=easy+dinner

https://www.foodnetwork.com/recipes

By: Julia E. Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Staycation

When planning a vacation very few of us ever think about staying close to home. However traveling can get expensive and cause even more stress. Between the cost of air fare, hotels and lodging, transportation and the cost of experiences once you arrive at your destination, vacation can add up quickly. Next time you are planning a vacation think about keeping it closer to home or taking a staycation. There are many pros to taking a staycation or being a tourist in your own town. It is more cost effective, you don't have to take time off work, arrange transportation or lodging or worry about being in an unfamiliar city. Here are some things to try when being a tourist in your own city.

Try things that you wouldn't normally do in your city. Take a tour of a popular landmark like the Minnesota State Capital in St. Paul, the Mill Ruins Park or Mill City Museum in Minneapolis. Visit a museum that you have never been to like the Minneapolis Institute of art, the James J. Hill House, American Swedish Institute, Science Museum of Minnesota, Walker Art Center or the Minnesota Children's Museum. Rent a Nice Ride bike and take a self guided tour around lake Bde Maka Ska, Lake of the Isles, Lake Harriet or Lake Nokomis.

Embrace the four seasons that Minnesota has to offer. In the summer rent a boat on Lake Minnetonka or visit Minnehaha falls. In the Fall go to the Minnesota Landscape arboretum in Chaska and take the 3-Mile Drive, watch the leaves transform into vibrant red, orange and yellow. Also visit an apple orchard and pick fresh apples, drink fresh pressed apple cider and take a hay ride. In the winter visit Buck Hill for snow tubing or Afton Alps for skiing and snowboarding. You could also go root for the Wild at a Minnesota Wild game at the Xcel Energy Center in downtown St. Paul. In the Spring check out the roaring Mississippi river at the Stone Arch Bridge over St. Anthony Falls, watch the flowers bloom at the Como Park Zoo and Conservatory or visit the Minneapolis Sculpture Gardens.

Check out a local events, fairs or festivals. Go to the Minneapolis Farmers Market or go to one of Minneapolis's many music and movies in the park. Try something new at the Dakota County, Carver County or Edina Art Fair. See a concert at the Grandstand at the Minnesota State Fair. Attend the Pizza Luce Block Party, Twin Cities Pride Festival or the Minnesota Renaissance Festival. Visit your community website to see what other events are going on around you.

When taking a staycation make sure to step outside your comfort zone and be adventurous, but also enjoy yourself. Try something new, eat a new food, visit a new place or try a new activity and along the way you might discover a new favorite restaurant, hobby or activity! Being a tourist in your own town allows you to see a city you see every day in a new light. It also gives you a well deserved break from the hustle and bustle of everyday life while staying close to home.

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.


Source: https://experiencelife.com/article/how-to-be-a-tourist-in-your-own-town/

Taking Back the Weekend

We all experience that time during the week when we are wishing for the work week to be over. In our minds we want to fast forward to the weekend so we can relax, kickback and not worry about any responsibilities. Before we know it Friday afternoon comes around, the work week is over and we begin our time of leisure! The problem is, many of us don't have down time on the weekends. We reserve our weekends for household chores and squeezing as much stuff into our schedule as possible to make the most of the weekend. Before we know it the weekend is gone and we're back to reality, vaguely remembering those two days off as a thing of the past. 

With corporate downsizing in the 1980s and 1990 employers have demanded more productivity from fewer employees. This coupled with the use of cell phones and technology equates to lost evenings and weekends as well. Many employees feel the need to stay connected to secure their positions, rather than taking time to disconnect. 

“Leisure used to be something to aspire to,” says Katrina Onstad, author of the book The Weekend Effect. “But now being overworked is a sign of success. We equate ‘not working’ with laziness.” As a result of this mindset we aspire to be as productive as possible, not leaving any time to unwind and relax. Research suggests this can have a negative impact on our health. "A recent study showed that people who don’t clearly separate their work life and free time are less likely to participate in activities that encourage relaxation and recovery from work. They feel exhausted and suffer from a diminished sense of overall well-being." Without that relaxation we feel just as exhausted on Monday as we were on Friday.

Here are some suggestions to help reclaim weekend leisure according to Onstad. Rethink your week. Onstad suggests to spread out your weekend chores throughout the week to free up some time over the weekend. Carve out free time. Go for a walk in nature and unplug from technology. If you have a weekend project that needs to get done, unplugging will actually improve you productivity. Prioritize fulfillment. Focus on physical health, escapes and people you enjoy spending time with. These suggestions will help you feel more satisfied and rested come Monday! To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com .

Source: https://experiencelife.com/article/reclaim-your-weekends/

Slowing Down

As we grow older it seems like time passes us by quicker, when in reality time has not changed at all. Our lives become jam packed with responsibility and fast passed life styles that we forget to slow down and enjoy the time that we have. Mo Perry, the author of "5 Ways to Slow Down", offers suggestions to help us become more present in time.

Perry's first strategy is to "take the long view". If you are feeling like you need to speed up to try and get something accomplished, push pause and take a moment of time to assess the situation. Take a look at what is important to you, whether that be your family, meaningful work or other hobbies and make room for those experiences. Becker-Phelps suggests to take a brief look into your future, let's say your 100th birthday party, and ask how you will feel about how you spent your life. This helps to clarify your priorities and change your perspective on what is important in life. This strategy is similar to "checking in". Honoré advises to “stop at random moments throughout the day and ask yourself if you’re going too fast". If so return to your task but take your time and don't feel rushed.

"Make time by doing less". More is not always better. We spend a great deal of time checking emails, trying to plan time consuming family activities and looking for more reaction to our lives on social media. Christine Carter, PhD, recommends taking the minimum effective dose approach to activities in life. Spend minimum time checking email or social media, find a good balance between meditation and exercise and liberate yourself from other people's expectations.

The next strategy is to schedule unstructured time. This strategy involves taking a break from technology every day. Try to get into a routine where you turn off technology to unwind. This time of day could be before dinner or bed. During this time you can get into other activities that help us relax like yoga, gardening or just simply being out in nature. 

Lastly, build a buffer. Plan to have more time between commitments. This will give you time to unwind between obligations but you will still be able to get your tasks accomplished. Slowing down is a difficult thing to accomplish but doing so can help reduce stress and help you enjoy your life more to the fullest! To find out more ways to keep your mind and body healthy, visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/5-ways-to-slow-down/