Chiropractic Care

There are multiple benefits for seeing a chiropractor on a regular basis. Chiropractic treatments can be used for a wide range of people from infants to senior citizems to improve overall health. In a study done in 2012, it was found that spinal manipulations performed by chiropractors were more beneficial than mediciations for acute neck pain. Another study completed in 2013 showed that patients who suffered from neck pain showed more improvement with chiropractic visits and paid less overall for their treatment. Chiropractic treatments can save more than 50 percent in drug costs in some circumstances.

Typically, chiropractic care can help treat the root cause of an issue rather than just treating symptoms. Treatments can help with acute injuries, and it is also important to maintain ongoing treatments to prevent future injuries. If you find yourself in a work injury or auto accident, chiropractic care can help injuries sustained from these situations. Massage therapy is a beneficial complementary therapy to chiropractic care and typically the massage therapist and chiropractor can work together to find a treatment plan that is most beneficial for the patient. Chiropractic treatments are less invasive than surgery and typically patients report few, if any, side effects. Adjustments can help improve your posture by aligning the spine. Oftentimes, neck pain can be caused by sitting at a computer desk or tilting your head forward to look at a phone. When poor posture becomes predominant in daily life, the pressure put on the neck can increase to ten pounds per inch that someone is out of the correct posture. Chiropractors focus on the body as a whole rather than certain areas of the body, which brings a more holistic approach to overall health. 

If you are interested in learning more about the benefits of chiropractic care, please visit our website www.oxborochiro.com.

Source: https://paindoctor.com/benefits-of-chiropractic-care/

Sun

As winter approaches, the amount of sun we receive on a daily basis dramatically decreases. In the article titled, "15 Reason Why the Sun is Good for You and Its Importance" discusses the importance of spending time in the sun. An adequate amount of sun has been shown to reduce the risk of some cancers and other conditions. We receive about 90-95 percent of our vitamin D from the sun. Professor Michael Holick suggests going out in the sun for 5-15 minutes a day at least three times a week. You can increase your vitamin D by eating items such as salmon, tuna, milk, eggs and fortified cereals. Here are a list of the ways that sun can help increase your overall health:

1) The sun boosts levels of serotonin in the body, which can help you increase happiness and energy. Sun can reduce depression, especially if it is combined with outdoor activity such as walking. Sunshine can help stave off Seasonal Affective Disorder, which is a type of depression that can develop in winter due to lack of sunlight. 

2) The sun can help reduce cholesterol and heart disease.

3) Vitamin D could help deter the onset of diabetes in some. Vitamin D definiciency can contribute to Type II diabetes development. 

4) The sun can reduce the risk of developing multiple sclerosis later in life. It has been shown that those that live in sunnier countries have less incidence of multiple sclerosis. 

5) Sun can help keep teeth strong and reduce the incidences of cavities. 

6) The sunlight can decrease levels of melatonin which can decrease fertility. Melatonin is also used in the body to regulate sleep so with decreased levels due to sun exposure, it can help give you more energy throughout the day. 

7) Those that suffer from inflammatory bowel disease typically have lower levels of vitamin D. Sunlight is usually the best way to increase these levels rather than food sources because IBS sufferers have poor absorption of food. 

8) The sunlight can heal various skin conditions such as acne, eczema and psoriasis. It is best to speak with your provider, but regular sun exposure can help heal these conidtions. 

9) The immune system's ability to fight infections can be boosted by exposure to sunlight.

10) Serotonin in the body, which can be obtained from sunlight will not only help you feel more positive but also suppress appetite.

To find more tips to keep you and your family healthy, please visit our website at www.oxborochiro.com.

Source: http://www.mirror.co.uk/lifestyle/dieting/15-reasons-sun-good-you-623393 

Healthy Diets as We Age

As we age, we need less calories so it is imperative that the food choices we do make are healthy and beneficial for the body. Mark Williams discusses in his article titled “How Should Our Diet Change as We Age?” the importance of nutrition as we age. The U.S. National Academy of Sciences Institute of Medicine suggests that everyone consume 20-35 grams of dietary fiber each day. Currently, most people only consume 12-18 grams a day. The benefits of fiber are plentiful such as lowering blood sugar after eating a meal, reducing appetite, promoting regular bowel movements and potentially reducing the risk of heart disease and colon cancer. The author recommends a recipe from a geriatric nurse practitioner called "Power Pudding". It is a combination of one cup of each of the following items: prune juice, bran flakes and applesauce. Once it is mixed together, you can refrigerate it. The starting amount is typically two tablespoons every morning. The dose, which could be eaten by itself or even on a piece of toast, could be increased every 3-4 days until results are reached.  

Vegetables and fruits are critical to maintain a healthy diet because of the fiber, minerals and complex carbohydrates they supply. Colorful fruits and vegetables are best to consume because of the natural disease fighters they contain. When deciding which berry to choose- usually the darker is best because it has a higher concentration of antioxidants. At least nine servings of fruits and vegetables should be eaten in a day in 4-5 different colors. Beans and whole grains are a nice addition to meals because of their source of Vitamin E. Nuts are critical components of a healthy diet because of the healthy fats, magnesium and copper they supply. The serving size of nuts is 1/4 cup because nuts are typically high in calories. 

Recommended protein intake stays steady throughout the aging process, although research is still not conclusive. The amount of protein intake required can depend on if someone has a chronic disease. Some good sources of protein include fish, poultry, eggs, soy beans, nuts and dairy products. Fish contains omega 3 fatty acids which can help reduce the risk of heart disease. 

It is important to keep up nutrition and calorie intake to ward off injury or illness. Poor nutrition can cause pressure ulcers, infections, muscle weakness, poor gait or falls. If you find any issues keeping your weight constant, it is imperative to speak with your providers. It is suggested to eat three meals a day with three snacks and be sure to not skip meals. If obtaining meals becomes an issue, there are usually city programs such as Meals on Wheels or churches that will provide meals.

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

Source:

https://www.psychologytoday.com/blog/the-art-and-science-aging-well/201610/how-should-our-diet-change-we-age

Chocolate

There is a new study that indicates that the cocoa in chocolate may be good for you. Randy Dotinga discusses in his article titled, "Is It Really True That Chocolate May Be Good For You?", about the many benefits that can be found in chocolate. 

The cocoa found in chocolate contains flavanols, which is deemed the healthiest part of consuming chocolate. A study containing 1,131 participants measured the effects of flavanols versus placebos. The amount of flavanols that were consumed differed between 155 and 2,110 milligrams. The length of time the participants were in the study varied from two weeks to a full year. From this study and others, it has been found that people who eat items that contain cocoa had lower levels of triglycerides, inflammation and blood sugar. Cocoa flavanols may be beneficial due to their effects of decreasing inflammation. Researchers haven’t been able to decipher the exact impact eating chocolate may have on overall health and also have not stated how much chocolate people should consume. There is also more research that needs to be done that measures the long-term effects of eating chocolate. 

As stated before, the exact level of chocolate consumption is up for debate, but when deciding which chocolate to eat, bittersweet or semisweet chocolate is typically best. Dark chocolate typically has the largest amount of flavanols, the highest levels of cocoa and contains less sugar. It is critical that the chocolate a consumer chooses has little sugar because if it has a large amount, it is likely to cancel any potential benefits from the cocoa. If you would like to receive the benefits of flavanols without consuming the extra sugar, cocoa supplements are available. You can try adding it to food items such as oatmeal, baked good, etc. To find out more ways to improve your health and wellness, please visit our website at www.oxborochiro.com. 

Source: http://www.medicinenet.com/script/main/art.asp?articlekey=198853

Increasing Your Longevity

Dr. Mehmet Oz recently hosted a conference that included many health experts. In his article titled “7 Experts Share Their Secrets to a Long, Healthy Life” Dr. Oz shares tips from experts on how to live a long, healthy life. These experts include Arianna Huffington, Alev Kelter, Dr. Michael Breus and Marcus Samuelson, just to name a few. These tips focus on sleep, nutrition, medications and environmental health. 

Arianna Huffington spoke at the conference about the importance of getting a good night's rest. Some of the techniques she uses to aid in her sleep are getting rid of all devices in the bedroom. She states that it is best to not even charge your cell phone in your room. Arianna states wearing something different than what you wore that day to bed will help with sleep. Before going to bed, Arianna suggests that it is best to do something relaxing. Relaxing activities could include things such as taking a shower or reading. 

Dr. Michael Breus is an expert in sleep but he focused on medication timing at the conference. Dr. Breus said the best time to take statins is actually at night because cholesterol levels are highest during that time. Aspirin should be taken at night because platelets in the blood are stickiest during the evening. When you wake in the morning, it is best to take probiotics because it helps protect bacteria from being destroyed by acids in the stomach. 

Chef Marcus Samuelson discussed the importance of adding foods like fish into your diet to increase longevity. Increasing your longevity can also be helped by maximizing your metabolism by regulating your vitamin and mineral intake. Dr. MacWilliam is a nutrition scientist and states that to increase bone strength, Vitamin D and Vitamin K2 are critical. To get the recommend amount, Dr. MacWilliam suggests taking 2000 IU of vitamin D and 30 micrograms of Vitamin K2 a day. 

Dr. Sinnott discussed how everyone should take a multivitamin to make sure the body and cells are receiving adequate nutrition to create overall health. David Wentz, the author of The Healthy Home, talked about ways to improve environmental health. An easy test to check air quality is if you are able to smell dinner or other aromas from the previous evening in your home, it likely does not have enough ventilation. Wentz suggests that opening up windows or installing a window fan can help increase ventilation in your home. For more tips to take care of your health, please visit our website at www.oxborochiro.com.

Source: http://blog.doctoroz.com/dr-oz-blog/7-experts-share-their-secrets-to-a-long-healthy-life

Halloween

Halloween is coming up in less than two weeks and there are a few tips from the American Academy of Pediatrics for making the holiday safe and fun for the whole family!

    1) Plan to have costumes that are reflective or bright to signal to cars and other pediestrians that you are in the area. You can add reflective tape to a costume or trick-or-treating bag if needed. 

    2) If a costume comes with a sword or cane ensure that it is not sharp or long in an effort to reduce injuries to others.

    3) When it comes to carving pumpkins it is best to avoid this project when children are young. Children can easily hurt themselves with carving utensils. Alternatives to carving pumpkins include using markers, paint or glitter glue to decorate pumpkins. 

    4) When lighting a pumpkin, consider using a glowstick, flashlight or plastic flameless candles. If deciding to use a candle, a votive candle is a safer option. Make sure pumpkins are not left unattended and away from areas where someone could knock it over.

    5) During trick-or-treating time make sure porchlights are well-lit and bulbs are in working order. 

    6) If you have pets in your home, move them to a different area of the home or restrain them when trick-or-treaters come to your door to prevent any potential injuries.

    7) Children should always go trick-or-treating with a responsible adult. If older children are going with friends, then map out a route that seems appropriate to you. Set a time that they should return home. Trick-or-treaters should bring a cell phone and walk on well-lit streets. It is also an important reminder to children that cars may have difficulty seeing them and they need to be aware of their surroundings. If any unusual activity occurs, notify the police.

    8) Before children go out trick-or-treating, a healthy meal can help discourage them from eating excess Halloween candy. 

    9) To make it a healthier Halloween for the trick-or-treaters, consider passing out non-food treats such as coloring books, markers or toys. 

    10) Before children dig into their candy at the end of the evening, it is best if an adult sorts through the candy to make sure it is safe, wrapped and not spoiled. 

    11) It is best to ration out childrens' treats through the following weeks. 

Have a safe and fun Halloween! For more tips to keep the whole family healthy, please visit our website at www.oxborochiro.com. 

Source:

https://www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-tips/Pages/Halloween-Safety-Tips.aspx?nfstatus=401&nfstatus=401&nftoken=00000000-0000-0000-0000-000000000000&nfstatusdescription=ERROR%3a+No+local+token

Creating New Habits

Brian Johnson writes in his article titled "Build Better Habits" about the power of habits. Building a strong foundation of habits helps people reach their potential according to Brian Johnson. Brian Johnson suggests that everyone has a "keystone habit" that has the most impact on their life. When you discover what that keystone habit is, Johnson states that you should try to master that habit whether it be exercising, a good sleep regimen, meditating or eating well. Mastering this keystone habit will help you to develop more positive changes in your life. It can be helpful to develop a list of benefits that your habits have brought to your life. Some strategies to use when you want boost your willpower to create better habits are eating healthy foods when you are hungry, breathing deeply to calm your body and mind and meditation. Johnson suggests that you have to fully commit to making changes in your life and make them nonnegotiable. It is also imperative to perform these habits on a daily basis- rather than saying you will do it on certain days of the week. Marking your successes on a calendar can help you monitor your success and make you feel more accomplished. When thinking of habits to implement into your life make them attainable while knowing in the future you can increase the length or number of times a day you are performing your new habit. 

When starting a new habit it can be difficult to perform it well the first few times, but it is important to keep continuing. It usually takes 30 days to incorporate a new habit into your life. The process of creating new habits typically has three stages. The first stage can seem extremely challenging while the second stage can be challenging but you will likely see the progress you are making. In the final stage of creating new habits, you will feel undefeatable. As you progress through these stages, your habit will allow room for happiness, fun and it won't seem like a new task to complete anymore. Once habits are created in your life it will be easier to create new habits in the future that will help you reach your true potential. To find out more ways to keep your mind and body healthy, please visit us our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/build-better-habits/

Exercising to Reduce Healthcare Costs

A new study shows that people who have heart disease and regularly workout typically save in yearly healthcare costs according to Lisa Rapaport. The American Heart Association states that people should be getting at least 30 minutes of moderate aerobic activity five times a week. Moderate activity includes mowing the lawn, cleaning or walking at a fast pace. The AHA also states that 25 minutes of vigorous aerobic activity three times a week or a combination of moderate and vigorous activity is acceptable. Activities that are considered vigorous are running, swimming laps or participating in an aerobics class. This amount of activity has been shown to reduce complications and death from heart disease. According to the study, only one-third of heart disease patients get this amount of weekly exercise. 

A nationwide survey was completed in 2012 involving over 26,000 adults. The study found that 9 percent of these adults had cardiovascular disease. The participants that had cardiovascular disease had overall higher healthcare costs. Heart disease sufferers that workout at least 30 minutes five times a week typically saved $2,500 each year in healthcare costs.  It is speculated that if at least 20 percent of heart disease patients would meet their minimum physical activity recommendations, approximately $6 billion would be saved a year in healthcare costs. Participants of the survey that had high blood pressure were not included in the heart disease group, which may have led to an underestimation of those with heart disease and thus would increase the average amount paid for healthcare costs. It is never too late to start exercising, but it should always be done under a physician's care. To find out more ways to improve your health, please visit our website at www.oxborochiro.com.  

Source: http://www.reuters.com/article/us-health-fitness-heart-costs-idUSKCN11E2H4

School Lunches

Packing your child's lunch throughout the school year can be a daunting task. Mary Brophy Marcus in her article titled "5 Worst Things to Pack in Your Kid's School Lunch" discusses food items that should typically be avoided when packing lunches and offers alternatives to creating healthier meals for the family.

Although deli sandwich meats are easy to pack for lunches, they are typically full of nitrates, unhealthy fats, extra sodium and added colors. Despina Hyde, a registered dietician, suggests roasting meats the weekend before and slicing it for the following week's lunches. Vegetables such as spinach, red peppers, cucumber, pickles and even apples are a healthy addition to sandwiches. Instead of using mayo some healthier alternatives are hummus, mustard or avocado. Whole wheat bread is the best option for a bread choice because it has 3 grams of fiber in each slide. 

Peanut butter and jelly sandwiches can be a healthy option for lunch if you avoid nut spreads that contain extra sugar, artificial sweeteners and hydrogenated oils. Jelly can oftentimes contain a large amount of added sugars so it can be helpful to use sliced fruit to sweeten the sandwich. As an alternative to a sandwich, you could pack apples, nut butter and whole wheat crackers. 

Food kits that contain deli meats, cheeses or even build-your-own pizza typically aren’t a healthy option due to their processed nature and excess salt and sugar. Homemade wraps, sandwiches or even pizza can be made to be healthy. Sandwiches and salads that are filled with mayo are not healthy options for a school lunch due to their saturated fat content and potential to spoil. An alternative to these types of sandwiches and salads are using Greek yogurt, lemon juice and avocado to create a creamy mayo substitute. If you are going to make a sandwich with tuna or egg products, remember to always use an ice pack to keep the items cold. Despina Hyde dismembers the myth that all yogurt products are healthy. Oftentimes, yogurt is packed with sugar and artificial colors. Combining plain yogurt with fruit on the side is a nice alternative to the typical kid’s yogurt at the grocery store. Remember to use an ice pack to make sure the yogurt stays cold until lunch time. 

With all of these healthy alternatives to school lunches, it is also important to make sure the food your child is consuming is safe. You can pack antibacterial hand wipes to encourage your child to wipe their hands before and after lunch to prevent the spread of germs. If their lunch is perishable, remind your child to get rid of it and not save it for a later time. The maximum amount of time to leave out perishable items is 1 1/2 hours. If you sent soup or casserole for your child to school, it is best to make sure you have a quality thermos to keep the items hot. When the lunch bag comes home at night, make sure to clean it out with an antibacterial spray or wipe. Packing lunches is a great way to involve the entire family in eating healthy lunches. For more information on keeping your children healthy throughout the school year, please visit our website at www.oxborochiro.com. 

Source: http://www.cbsnews.com/news/school-lunches-the-5-worst-things-to-pack/

Incorporating Play Into Exercise

Andrew Heffernan discusses in his article "How Fun Fosters Fitness" the importance of incorporating play into your life especially when it pertains to exercise. Play can make exercising more exciting, fun and effective. Play is defined as "occupying oneself in an activity for amusement or recreation" according to Heffernan. In our world, play can include games, painting, dancing or even gambling but it is dependent on one's personal preference. Although there are not defined survival benefits for playing, play is wired in a particular survival area in our brain.

Play is sometimes done solely for the sake of enjoyment which is why some people view it as a poor use of their time. With our ever expanding daily schedule it can be hard to find to incorporate play into our days. Play has particular characteristics that help define it. Play is done voluntary for the sake of it being fun and exciting. Play can be structured but also has the potential to be spontaneous and allows room for freedom from time constraints. During moments of play, we typically lose our sense of being self-conscious and just enjoy our time. Play can involve multiple people which can harbor competition, fun and social interaction. Some examples of play include playing a musical instrument, dancing, sports, reading or art classes.  A lack of play time particularly when children are under the age of 10 has been shown to increase depression, addiction, lower impulse control and less meaningful relationships with others.

Incorporating play into exercise can take place in a variety of ways. When using gym equipment, play can be harnessed by using equipment with multiple purposes such as kettlebells, medicine balls, hula hoops or even logs in the backyard. These types of equipment can create excitement and fun while working out. Oftentimes, sports are played many years without much variety of other activities incorporated. It can be beneficial to play a plethora of sports to get you excited about exercising and play. The outdoors provides many opportunities for playful exercise. Parks, trails and lakes provide many options for the types of exercise you can partake in. Incorporating others into your exercise routine can increase fun. Try giving your workout partner a piggyback ride in place of dumbbells or pushing against them to simulate a weighted sled. To discover more ways to take care of your body, please visit our website at www.oxborochiro.com.

Source: https://experiencelife.com/article/play-on/