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/

Living a Happy and Healthy Life

We all strive to live a happy and healthy life, yet many of us struggle to accomplish one or both of these goals. Instead of setting large, unattainable goals, try to focus on making small choices that can improve your likelihood of attaining these goals and achieving a greater overall well-being. A functional-medicine pioneer sums up six elements to a happy and healthy life!

Eat using the perfect plate method. We know this sounds simple but this is often a big struggle for many people. Using the perfect plate, as described my Frank Lipman, M.D., helps you focus more on eating healthier foods rather than counting individual calories, prompting us to focus on quality over quantity. Lipman breaks the plate into 50 to 70 percent non-starchy vegetables, 10 to 15 percent best-quality proteins and 20 to 30 percent healthy fats. Focusing on these foods will help reduce the consumption of the starchy, sugary foods that promote inflammation and weight gain. This element goes hand in hand with another suggestion made by Lipman, address your toxic burden. We are surrounded by environmental stressors that our bodies have to expel each day. These include GMOs, carcinogenic compounds, chemical additives, to foods, healthcare products or personal care items, etc. Lipman suggests to avoid GMOs, educate yourself about what is healthy versus unhealthy and dismiss the doubters of what you want to achieve. 

Become active! Our bodies were designed to move and moving helps to keep our joints well lubricated and healthy. Moving helps to produce proteins called myokines that fight disease and reduce inflammation. It also strengthens the most important muscle in our bodies, our hearts! Take a 5 minute break from work to walk around and stretch or go for walk at lunch.

Get good sleep. The glympathic system, similar to the lymphatic system, is a system within the central nervous system that helps to keep your brain clear and healthy. The glymphatic system works by removing excessive proteins, byproducts of normal neurological functions, that have been linked to the loss of neurological function. The glymphatic system works while we are sleeping, allowing our bodies to rid themselves of toxic overload. If you have an out-of-sync sleep schedule here are some suggestions to improve your sleep cycle. Dr. Lipman recommends good light exposure in the morning by walking outside as our internal clocks are sensitive to the energizing effects of light. Getting outside regularly throughout the day for a few minutes also helps to improve alertness our circadian rhythms. As the evening progresses limit your exposure to artificial light as you prepare to sleep.

"Unwind: Use your breath as a pathway to peace". Stress is a large topic of many of our lives. Unwind by taking a break from social media and get away from the internet. Take time throughout the day to take deep breaths to help clear our minds and relax. Belly breathing or the 4-7-8 breathing methods help you to relax by focusing on breathing rather than your surroundings. To use these proper techniques refer to the attached link: https://experiencelife.com/article/6-keys-to-a-happy-and-healthy-life/.

Lastly, connect and practice appreciation for your fellow beings. We all enjoy a good compliment and healthy relationships, and so do our peers. Perform random acts of kindness like giving compliments, smiling, listening closely to whomever you are talking to, help strangers, etc. These acts help us to become more connected and relaxed, creating a healthier you and environment! To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: https://experiencelife.com/article/6-keys-to-a-happy-and-healthy-life/

Reducing Anxiety with Food

 Summer is in full swing and you, like many Americans, may become overwhelmed with a busy schedule. It is estimated that approximately 20 percent of Americans have been diagnosed with anxiety, with only 33 percent of sufferers seeking medical help. Many Americans suffer from anxiety when having to balance a busy schedule, while others experience anxiety as a result of genetics, brain chemistry or other life circumstances. 

According to the author of the book Unstuck: Your Guide to the Seven Stage Journey Out of Depression, psychiatrist James Gordon, MD, notes that "The average American diet promotes anxiety". Unfortunately the American diet consists largely of refined sugars and flours, processed foods and unhealthy fats, which all contribute to anxiety. The food we eat helps the brain to produce neurotransmitters, chemicals released by neurons (nerve cells) that stimulate other cells. If we are not eating the proper food our brain has a difficult time regulating and producing the correct neurotransmitters. Some specific neurotransmitters are dopamine, serotonin and nor-epinephrine, all which contribute to mood. We are going to dive into some nutritional strategies that can help reduce anxiety and increase mood.

"A calm brain requires steady levels of blood sugar", according to Alan Christainson, NMD, and author of The Adrenal Reset Diet. Glucose is the most basic form of sugar and our bodies utilize glucose as a form of energy. Our brains consume about half of the body's glucose availability at any given time so glucose has a large impact on our mood. When we consume refined carbohydrates and sweets as a snack (easy access to glucose) we are tricking the brain into releasing serotonin, the calming neurotransmitter. Unfortunately eating these foods backfires because our pancrease releases insulin to store glucose into our cells causing a drop in our blood-sugar levels. As a result we feel anxiety like symptoms. Try to eat foods are more nutrient dense like complex carbohydrates or food with protein. Some good alternatives to the sugary snacks are seeds, vegetables and fruits in moderation.

Foods with a good source of protein not only help to regulate blood sugar but it gives the body the ability to use amino acids, the building blocks for protein, as precursors to make serotonin, dopamine and other calming neurotransmitters. One important neurotransmitter that is made from phenylalanine, an amino acids, is nor-epinephrine. Nor-epinephrine has been shown to effectively treat symptoms of depression. Foods with high sources of protein include poultry, eggs and salmon. Healthy fats are also important to consume because the brain is primarily of fat (60 percent of the brain is fat). Omega-6 and omega-3 fatty acids are two important fats that promote a healthy brain and  proper neurotransmitter regulation. Fresh water fish, nuts and seeds are good sources of healthy fats.

Lastly, reducing sweets and incorporating more complex carbohydrates, protein and healthy fats all serve to help reduce global inflammation. Reducing inflammation of the gut can help promote a calm mind by promoting a healthy gut microbiome. Researchers are discovering the importance of maintaining a healthy gut microbiome and its effects of global health. “Inflammation is the cornerstone of every bad thing you don’t want to get, including chronic anxiety,” says neurologist David Perlmutter, MD. 

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

Source: https://experiencelife.com/article/anti-anxiety-eating/

Reducing Stress On Your Commute

About 8 percent of American workers commute an hour or more each way, to and from work. There can be many challenges and stressors to overcome when you are commuting to work.  Some of these challenges include a lack of control, being in a cramped position, time anxiety, isolation, sense of helplessness, negative inputs and road rage. 

When commuting there is a lack of control with slow or stopped traffic, bad weather or unavoidable obstacles, such as construction. Sitting in cramped position for an extended period of time can also cause additional stress. Commuters often worry about being late or being caught in heavy traffic and this causes anxiety. This anxiety can make you worry about missing important meetings or even losing your job. Long hours on the road can also create stress over missed or limited time with loved ones.  Avoiding negative inputs like angry music or talk radio can help decrease stress and relax any heated emotions.  Refraining from road rage as this can put your mind in an irrational state where any little thing can seem offensive is useful when commuting. 

One way to better combat these challenges is to try and set a positive intention when you leave the house.  Be mindful of any anger and acknowledge that it is okay to observe your thoughts without judging your emotions.  Try doing some deep breathing or shoulder rolls to help ease some tension or listen to calming music. You can even explore other routes that help avoid major traffic or take public transportation if you don’t like driving. When you finally arrive at work take the stairs so you can get your blood flowing again after the long commute.  To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: https://experiencelife.com/article/the-long-commute/