Sun Safety

According to the American Academy of Dermatology sun safety is critical for protecting skin against signs of aging and risk of developing cancer. Everyone should apply sunscreen any time they are exposed to the sun's rays because one in five Americans will receive a skin cancer diagnosis at some point. The AAD has helpful guidelines for safety in the sun. 

Experts suggest finding shaded areas during 10 a.m. and 2 p.m. because of the strong rays the sun emits in that time period. When you are in areas with water, snow or sand it is important to exercise more precaution because the sun's rays are reflective. It is best to wear protective items such as pants, hats, sunglasses and long-sleeved shirts to block the rays when outside. 

It is imperative to use a minimum of SPF 30, waterproof, Broad Spectrum (UVA/UVB protection) sunscreen throughout the year. When applying sunscreen most people do not use enough. According to the AAD, it is recommended to use at least 1 oz. of sunscreen to cover parts of your body that will be exposed. 15 minutes before stepping outdoors, apply sunscreen in order for it to fully dry. Remember to reapply suncreen at least every 2 hours or after sweating and swimming since sunscreen tends to rub off. While it would seem that a higher SPF would protect against more harmful rays, the AAD assures that SPF 30 blocks 97 percent of the sun's rays. Higher SPF's may protect against more but no sunscreen can block all of the sun's rays. Remember to buy new sunscreen at least every three years and throw away bottles with past expiration dates. Sunscreen is not recommended for children under the age of 6 months, and infants also should not be exposed to the sun. If infants are outdoors, you can shield them from the rays by dressing them in protective clothing. When infants are fully covered, make sure that they do not get overheated and remember to give them liquids to keep them hydrated.

If you find yourself in a situation where you get sunburnt, there are a few ways to treat it. It is important to stay hydrated by drinking liquids and try taking a cool bath to reduce your overall body heat. You can use moisturizer or hydrocortisone cream to decrease skin dryness and discomfort from the sunburn.

Although Vitamin D is a critical vitamin for your health, the sun is not the only way to obtain this vitamin. Vitamin D supplements can be taken or added through food choices. There has been speculation as of late that sunscreen can be toxic, but the AAD assures that any side effects from sunscreen does not outweigh the risk of developing skin cancer. 

While following all these safety regulations it is also important to do a self-check of one's body or see a dermatologist every year to see if there have been changes in skin, moles or bleeding. 

Sources: 

https://www.aad.org/media/stats/prevention-and-care/sunscreen-faqs

Outdoor Summer Activities

Summer is a great time to combine the outdoors and exercise. Here are a handful of suggestions for summer time activities that can also improve your overall health.

Stand-up paddleboarding is becoming an increasingly popular activity. A paddleboard is essentially a larger surfboard that you balance on while using a paddle to steer across water. This activity gives you a complete body workout while helping with core stability.

Swimming is an enjoyable workout that increases health. It is a gentle activity that is great for those who have joint or muscle pain. Swimming helps develop strong muscles while increasing core and low back strength, which can help improve posture and protect your spine. To increase the health benefits of swimming, try speeding up your pace and decrease your rest time after each lap.   

Sailing or rowing classes are a fun way to incorporate exercise and the outdoors. Sailing gives participants an overall workout while increasing coordination, endurance and can even burn up to 200 calories. Rowing outdoors is a low-impact summer activity that emphasizes legs and core. 

Kayaking is a fantastic workout for your upper body and core. It can be helpful when beginning kayaking to take courses in a pool or still water before trying in rapids. Kayaking is a fun way to explore new areas of water. 

Going for a bike ride is a wonderful way to increase cardiovascular health while being outside. Biking outdoors has been found to be more beneficial than using a stationary bike because you must steer, balance and adapt to varying terrain. It is critical to remember to wear a helmet and make sure that your bike is custom fitted to your body to avoid causing back or knee stress. 

Gardening is a hobby that has health benefits. Digging holes, raking, pulling weeds and tilling can give you an overall body workout that burns an average of 250 calories an hour. For every hour that you are gardening it is important to take breaks from a hunched over position to maintain good posture.

For more information visit our website at 

www.oxborochiro.com

Sources:

http://www.shape.com/fitness/workouts/10-new-outdoor-workout-ideas

http://www.webmd.com/fitness-exercise/6-great-ways-to-get-fit-outdoors?page=3

http://www.today.com/health/skip-gym-summer-7-outdoor-workouts-burn-major-calories-1D79833570

Healthy Drinks for Summer

It's getting warmer again and the sun is getting hotter.  We all know that when the temperatures go up we have to stay hydrate and drink more liquids.  Yet not all drinks are created equal and some actually do you more harm than good.  So to stay cool and hydrated this summer, we've created a list of some of the most popular drinks, their risks, and their benefits.

Water

Our bodies are 60% water, so it's important to replenish our water by drinking water.  While this may seem like a simple fact, it's harder than most people think.  We lose water with every breathe we take, every time we sweat, and each time we use the bathroom.  All health professionals agree that drinking plenty of water is essential to health, but the recommend amount varies between sources.  Currently, the most clinically supported recommendation is about 9-13 cups daily (2.2-3L). 

So when you're out and about this spring and summer, make sure you pack a water bottle or two to keep hydrated and healthy.

Juice

Natural fruit juices are a great alternative to water when they are in their purest form.  Things like watermelon (which is 90% water), oranges, grapefruit, and other melons can all help to keep us hydrated.  The negative of drinking juice is the added sugar to make them sweet.  Sugar is linked to obesity and other health risks when consumed in large quantities.  If you were to consume 9-13 cups of juice in replacement of water, you would be consuming 207-299g of sugar based on an average of 23 g of sugar per cup of juice.  The recommended daily sugar intake is roughly 25g, making this a very unhealthy way to stay hydrated.

We recommend that if juice is the way you want to keep cool, try to limit your consumption to 100% pure fruit juice without added sugar.  This will help to replenish your body without a huge sugar rush.

Soda

A study performed by Harvard School of Public Health has reported that consuming pop not only has little nutritional value, but can increase your risk of type 2 diabetes, heart disease, and chronic health conditions.  They found that diabetes and heart attack risk increased by 20-26% in people who drank 1 to 2 cans of pop a day.  Another study found that men and women who regularly drink a can of pop a day increased their risk of autoimmune conditions like gout by 75%.  Other health concerns with drinking soda pop is the high levels of phosphates, which can have a negative effect on bones both in adults and in growing children.

Overall, knowing the health risks that come with these sugary drinks and that it does little to keep you hydrated compared to water and natural fruit juices, it is not a recommended regular beverage to keep you cool during the long summer days.

Sports Drinks

Sports drinks are great at replenishing our electrolytes and keeping us hydrated, especially when exercising or being active.  It is often the drink of choice when doing work out in the sun, playing sports, or being otherwise active.  Still, for those of us that enjoy the outdoors via a lawn chair or floating in the pool these drinks and their added perks aren't any more beneficial than water.  Still, they are great for hydration after a hard sweat.

Energy Drinks

Caffeine has had a bad rep as a dehydrator in popular culture.  The belief was that because caffeine acts as a diuretic, which increases urination, it dehydrates you more than it hydrates.  That is long since been found to be clinically false, making energy drinks okay to drink on a long, hot day.  Like juice, due to the size of most energy drinks, their caffeine content, and added sugars it is not recommended solely drink energy drinks to stay hydrated this summer.  It is best to have one or two of these a day, drinking water to replenish your body the rest of the way.

Alcohol

Alcohol dehydrates.  It's as simple as that.  While there are plenty of fun summer drinks that contain alcohol, it is best to limit your consumption.  If you are going to be out in the sun and drinking, it is recommended to have one cup of water for every alcoholic drink you consume to replace the water you are losing.

For more information on this and other health and wellness tips visit our website at:

www.oxborochiro.com

Sources:
http://www.webmd.com/parenting/features/healthy-beverages
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/soft-drinks-and-disease/

National Correct Posture Month!

Did you know that May is national correct posture month?  One of the most powerful tools for you and your family in maintaining correct posture and proper spine biomechanics is regular chiropractic treatment and massage therapy.  Chiropractic can help keep your spine mobile and pain free, making  sitting at your desk, typing on the computer, playing sports, and doing your day to day easier.  Massage therapy helps to loosen chronically tight muscles, rehabilitating your posture muscles so that they can keep you standing and sitting straight and tall.

Beyond chiropractic and massage therapy, there are a variety of daily exercises and stretches that promote good posture.  These utilize basic range of motion movements and are easy to do at your work station, at the gym, or at home.  Contact us today for more information on your spine, to schedule a posture check, and help you find health and wellness.

Contact us for more information on stretches and your spinal health at: 

www.oxborochiro.com

or

952-948-9225

 

Gardening Health Tips

Now that it's getting warmer and the flowers are starting to bloom, many of us are starting our summer gardens or doing yard work.  While this is a fun, healthy way to get some exercise and spend time outdoors, there are some health risks involved.  Here are just a few tips from the Centers for Disease Control and Prevention (CDC) to keep you safe and healthy while creating a beautiful garden.

1. Dress with protection in mind
   
   • Everything from the sun to bugs to common garden and lawn chemicals can be irritating to the skin or eyes.  Use safety goggles or sunglasses when necessary.  Also make sure that you have sturdy, closed-toe shoes on to protect your feet.  If you are using loud tools, use ear protection.  And always keep watchful for harmful insects like bees and ticks.  Long-sleeved shirts, rubber boots, and long pants can help protect you from insect bites.
2. Understand you tools
   
   • Both powered and non-powered tools have risks if not used properly.  Make sure you understand how to use your tools, that they are working properly, and that you know how to safely handle any chemicals you might be using.
3. Know your body's limits in the heat
   
   • When you're working out in the sun your body needs more water than you might normally drink.  Make sure that you are hydrate and have easy access to water whenever tending the garden.  Also take breaks in shaded areas often to cool your body down.  If you start to feel nauseous, get a headache, or feel dizzy you likely are having symptoms of heat-related illnesses and should get into a shaded, cool space immediately.  If symptoms persist, call 911.
4. Know the environmental risks
   
   • Small cuts and nicks are common when working with plants and gardening tools, but this puts you at risk for general infections.  It also increases your risk for tetanus, which is a bacteria that is commonly found in soil.  If you have any open cuts or sores, be sure to cover them properly and clean any fresh cuts properly.  Also be sure that you are up to date on your tetanus vaccination if you spend a lot of time working in the dirt.

Source: http://www.cdc.gov/family/gardening/

For more information on health, wellness, and alternative treatment options visit:

www.oxborochiro.com

What is a Disc Bulge or Herniation?

The disc is a soft cushion-like material that is in between most all of the vertebra in our spines.  The disc is intended to reduce the compression and impact that occurs between the bones in the spine with activities such as walking or running.  Discs can become injured from trauma or repetitive stress.  The fibers can tear resulting in inflammation and pain.  They can also be stretched, deforming the fibers, resulting in a bulge when bearing weight, i.e. standing or sitting.

The worst scenario occurs when the fibers tear and fail to contain the soft inner material. This is called a herniation or disc prolapse.  When the contents of a disc become extruded or a bulge becomes severe enough, they cause direct pressure to the nerves or spinal cord.  This often results in intense sharp pain that radiates with loss of sensation, strength, reflex, and other senses. 

Disc herniations will generally be reabsorbed over time, but sometimes they do require surgical intervention.  These changes to the disc can create inflammation and intense muscle spasm.  Chiropractic care helps to improve the alignment and biomechanics of the spine and reduce muscle spasm.  This helps to relieve pain and to speed  up recovery.  To see if your disc symptoms can be treated with chiropractic care, contact our office today!

www.oxborochiro.com

952-948-9225

Walking into Health

Now that spring is finally here, more and more people are hitting the sidewalks to help shed the winter pounds, enjoy the beautiful weather, and become more active.  

Yet many of us are not runners or have had an injury that's makes it difficult to jog without pain.  Thankfully, walking is a great way to get back into shape, increase your activity levels, and even improve the health of your heart.

The American Heart Association states that a brisk walking routine can not only lower your blood pressure, but it can also help reduce high cholesterol and diabetes as much as running without putting the strain on your joints.  This can then lower your risk of more serious diseases like heart disease and stroke.  They recommend to walk at a pace that is moderate, so that your heart rate increases for 30 minutes every day.

For some of us, 30 minutes of brisk walking may seem like a daunting task, but this form of exercise isn't all or nothing.  All you need to do is get started, set a goal to increase the length of time you're walking every week, and make it fun!  Getting a friend, family member, or pet to join you on your walks can help take the frustration out of exercising and turn it into a chance to socialize while burning calories and working muscles.

 

Visit us at www.oxborochiro.com

Source

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Walk-Dont-Run-Your-Way-to-a-Healthy-Heart_UCM_452926_Article.jsp#.Vv2PQdh4eUk

Feeling Stressed? Get a Massage!

 

www.oxborochiro.com

952-948-9225

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

Lesser Known Superfoods!

Lesser Known Superfoods
As more and more nutrition information is released, the general public is becoming more aware of certain "superfoods" that have a multitude of health benefits.   Although there is not an official or defined list, there are certain types of foods that are acknowledged as superfoods.  The following list will describe the lesser known or less mainstream superfoods.

1.  The Acai berry is a small purple berry that has weight loss and anti-aging properties.  This fruit also contains anthocyanins, which are antioxidants that help fight cancer and heart disease.

2.  The Gogi berry is an orange-red tangy berry that contain a lot of vitamin C.  Chinese herbalists have utilized this berry to treat circulation and visual ailments for centuries.  This berry also contains plant-based antioxidants.

3.  Cacao/Cocoa Powder are rich in flavonoids which help lower blood pressure as well as improving blood flow to the heart and brain.

4.  Seaweed  is a sea grown vegetable that contains omega-3 fatty acids which help boost heart health.  This superfood also contains important minerals such as calcium, magnesium, iron, potassium, and zinc.

5.  Chia Seeds  are put in the superfood group because they are packed with omega-3 fatty acids, fiber, and calcium.  

6.  A mangosteen is a fruit that has a thick purple rind that contains xanthones which are thought to combat cancer and inflammation.

7.  Maca Powder is a root vegetable that when grinded into a power is said to help undo damage from fatigue and improve regeneration/repair. 

8.  Probiotics have becoming more popular to improve digestive health and boost the immune system.  Kefir is made from fermented milk and is found to have probiotic compounds.

9.  Hemp Seeds are beneficial due to their high protein and essential amino acid content.  These are needed for growth and repair. 

10.  Black Garlic is created by fermenting raw garlic by being exposed to heat and humidity.  The nutritional components of garlic have heart and anticancer benefits, and due to the fermentation can be an important source of priobiotics.
Fan, Shirley. "11 Superfoods You Should Know About." Real Simple. Alexia Foods, n.d. Web.