Effects of Too Much TV

Effects of Too Much TV

As winter continues, we will find that kids are less willing to go outside and play after school and see the transition to an increase in watching TV.   This blog will help with understanding the effects of having too much time in front of the screen.   According to the American Academy of Pediatrics media use by children under the age of 2 should be discouraged as well as limiting older children’s TV time to no more than one or two hours a day.   Too much screen time has been associated to:
 Obesity. 

The more TV your child watches, the greater his or her risk is of becoming overweight because of the lack of movement and activity.   Kids can also start to develop cravings for junk food that they see promoted on advertisements.

Irregular sleep. 

The more TV your child watches, the more likely they are to have trouble falling asleep or having abnormal sleep schedules.   Sleep loss can also lead to decreases in the immune system as well as increase snacking.

Impaired academic performance. 

Elementary students who have TVs in their bedrooms tend to perform worse on tests than do those who don’t have TVs in their bedrooms.

Aches and pains. 

The positions that children sit in while watching TV can put their spines in positions for long periods of time that they are not accustomed to.  These positions can cause abnormal strain to muscles and joints causing soreness as well as limited flexibility.

Things you can do to help your children limit time spent in front of the TV include closer monitoring, keep TVs out of the bedrooms, suggest other activities, and don’t allow eating in front of the TV.  Also if your children start to complain about aches and pains bring them in to your chiropractor to get treated. 

For more information regarding this article visit: http://www.mayoclinic.com/health/children-and-tv/MY00522.

Snow Shoveling Techniques to Prevent Low Back Injuries

Snow removal is one of the most common causes of back injuries during the winter.  

Using the wrong body mechanics can put high amounts of stress on the lower back.  This undue stress can cause variations of muscle strains and possibly more serious injuries such as disc herniations.  The following five snow removal tips can help to avoid low back injuries.

1.  Pick the right snow shovel. 
An ergonomic shovel can help minimize some of the effort needed to shovel snow.  A shovel with a curved or adjustable handle will minimize bending of the back and focus primarily on slight knee bending.

2.  Warm up thoroughly. 
Cold, tight muscles are more prone to injury than warm, flexible muscles.  Before you start shoveling make sure you warm up for about five to ten minutes by stretching the low back and hamstrings as well as a light walk.

3.  Pace yourself. 
When shoveling, stick to small amounts at a time instead of large piles of snow.  Also take periodic breaks every 10-15 minutes or if you feel like you are overworked.  Take this opportunity to stretch out the major muscle groups which include shoulders, low back, and legs.

4.  Use ergonomic lifting techniques. 
When possible push snow to the side rather than lifting it.  When lifting is necessary make sure to:

Bend at the hips with the chest pushed forward, and lift with your legs.

Always face the object you intend to lift.

Keep loads light.

Avoid twisting by pivoting your whole body.

Keep heavy loads close to the body.

Walk the snow to a different area rather than tossing.

Keep hands about 12 inches apart when gripping the shovel.

5.  Keep your feet on the ground. 
Slippery conditions can lead to slipping and/or falls causing muscles strains in your low back.  Using sand or salt and wearing boot with good traction can also to help minimize slippery conditions.

If injuries still occur while shoveling make sure get ice on the injured area immediately for twenty minutes to help minimize the inflammation from setting in and contact your local chiropractor immediately.  Chiropractic treatments along with muscle work and stretches can help you get back to health quickly and efficiently.

http://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries

For more information, visit our website at

www.oxborochiro.com 

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.

Tips to Prevent Injuries While Skiing or Snowboarding

Tips to Prevent Injuries While Skiing or Snowboarding
Most injuries can be prevented with proper warm techniques, properly fitting equipment, and knowing proper skiing techniques.  Often times fatigue following a long day of skiing as well as bad judgments can also be blamed for mistakes that cause injuries.  Here are a few tips to help avoid possible injuries:

1.  Proper Instruction:  Instruction from professionals can help educate snowboarders or skiers on correct warm up and cool down techniques, how to properly fit the equipment to the individual, and proper skiing etiquette and techniques.

2.  Appropriate equipment:  Equipment that is not fit appropriately such as bindings that are too tight or too loose can cause upper and lower leg injuries if used on rough terrain.  Protective equipment such as helmets, wrist guards, knee pads, and even hockey breezers can also help prevent both bone and soft tissue injuries.

3.  Awareness:  Most injuries occur after lunch and/or when fatigued.  Remaining hydrated as well as taking periodic breaks can help to keep the body and mind refreshed so the proper skiing or snowboarding techniques are performed.

Most injuries can be prevented but with any sport there is always a chance there will be a spill or possibly  injuries.  Some sporting injuries can include inflammation of the muscles, aches and pains to the spine and extremities, and a decrease in range of motion from tight muscles.  These types of injuries are treatable with chiropractic care.  Chiropractic adjustments to the spine or extremities along with soft tissue work and stretches will help you get back on the slopes quickly.

Reference:
http://www.multicare.org/home/news/article/doctor-offers-tips-to-avoid-injury-while-skiing-and-snowboarding

For more information visit our website at:

www.oxborochiro.com

Frozen Shoulder Facts and Treatment

It's cold outside, but for some of us the freeze isn't just out in the snow.  It's in our bodies, or more specifically, in our shoulders.

Frozen shoulder is a term used to describe a loss in range of motion of the shoulder joint.  Injuries to the shoulder can cause inflammation within the joint capsule resulting in thickening and shortening of the soft tissue.   Frozen shoulder usually progresses through three stages.  

The first stage is the freezing stage in which range of motion is slightly limited.  This stage may or may not involve pain, but usually is painful if the person tries to surpass the restricted movement.  The next stage is the frozen stage where all types of range of motion are greatly restricted.  Usually there is no pain at this stage due to the limited mobility.  The third stage is the recovery or thawing stage.  This is where seeking chiropractic care can help to regain the range of motion back into the shoulder.  

Chiropractic care usually consists of a combination of shoulder adjustments, trigger point therapy, soft tissue therapies, and range of motion stretches/exercises.  The recovery period can vary depending on how long the problem has been going on and how limited the range of motion has become.  The best way to prevent a frozen shoulder from forming is early treatment, so if you are suffering from a combination of shoulder pain and decreased range of motion see your chiropractor right away.

For more information go to our website:

www.oxborochiro.com

De-Stress the Holidays

 

 

 

Winter can be a difficult time of year.  Not only with the snow, ice, and frigid temperatures, but the hustle and bustle of the holidays can leave you feeling stressed, tense, and achy.  Kick the stress by making time for yourself.  Whether it's a few quiet minutes of meditation, reading a chapter in your book, sipping a delicious warm beverage, or giving yourself the spa treatment, be sure to unwind.

 

 

And if you're still stressing, make at least one thing easier.  Get that difficult someone on your list a massage :)

 

 

 

 

 

 

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Gratitude and Your Health

There are many things that factor into whether you are healthy or not.  Most of us focus on things like diet, exercise, and common hygiene practices to stay well, fit, and overall healthy.  But most people don't think about how simply being thankful and grateful of the positive things in life can benefit your overall health.  

In a 2003 research study, participants were split into three groups; the first wrote daily about the hassles in their life, the second their gratitude, and the third neutral events.  They were also instructed to record their moods, physical symptoms, and overall appraisal of their own lives.  They found that those that focused on listing things they were grateful reported higher health and well-being in most of the fields than the other groups.  When the same study was performed with people with musculoskeletal conditions and pain and found that after the course of the study the individuals that again focused on positives and what they were grateful for noted higher health and well-being scores across many areas.

Therefore, as we approach the Thanksgiving holiday, try to focus on the positives in life.  This will not only have a profound emotional and interpersonal effect, as found by the study, but can impact your overall health and well-being.

For more information and health tips, visit our website at:

www.oxborochiro.com

Source: http://psycnet.apa.org/journals/psp/84/2/377/

             http://www.sciencedirect.com/science/article/pii/S0191886912004011

How to Cut the Stress and Calories During Thanksgiving

Thanksgiving is a day filled with friends, family, fun, and (of course) food!  While the traditions of Thanksgiving may vary from gathering to gathering, the over-abundance is a staple of this yearly feast.  So here are a few tips to help you to indulge while being mindful of healthy eating habits and keeping your stress levels low.

1.  Skip the Apps

The pre-meal munchies and appetizers are tempting, but devastating to anyone looking to keep a moderate calorie count.  Chips, dips, and finger foods may be yummy, but when added to the massive meal that generally comes with Thanksgiving, they are just extra calories that could be better consumed with holiday foods.

2.  Downsize the Turkey to a Chicken

Not only is a whole chicken easier and quicker to cook than a turkey.  This can help keep you from getting frazzled in the kitchen and leave you to enjoy the holiday rather than be stuck by the oven.

3.  Make your Dressing from Scratch

Skip the boxed stuffings and bring in the fresh veggies.  By doing it yourself, you can add in a lot more nutritionally sound ingredients to this Thanksgiving staple and reduce the excess salt that is often in the boxed stuff.  Also, you can prepare this the day before so all you have to do is cook it quick, like you would with boxed stuffing, giving you fresh, homemade dressing without the stress.

4.  Make Cranberries from Scratch

Like above, doing it yourself will help you cut out excess sugars and let you add in some yummy flair that will make your cranberry sauce unique.  While this might add some work to your preparations, it generally can be prepared the night before.

5.  Skip the Dinner Rolls!

Unless it's grandma's fresh baked bread, or Uncle Steve's famous rolls, skip the bread.  Thanksgiving is a meal filled with carbohydrates.  Skipping the bread will allow you to enjoy the other delicious carbs and starches, like potatoes, yams, and corn.

6.  Make it Fresh

While green bean casserole may be a classic, plain green beans with some light seasoning is just as yummy and not as heavy in calories.  Or, if you're feeling adventurous, substitute in a fresh salad with Thanksgiving favorites like cranberries, pecans, and other fall foods instead of that tired ol' bean dish.

7.  Stick with the Pumpkin Pie

It's a trademark of the holiday, so why stray?  While some jazzy, new flavor of pie may be tempting, the Thanksgiving classic is generally lower in calories than many berry alternatives.  It's also easier to cut into smaller slices for the just the perfect cap at the end of an epic meal.

Source:  http://www.healthy-diet-habits.com/thanksgiving.html

Easy Tips to Help Prevent Diabetes

Diabetes is a disease that effects many Americans today.  Most of us know the risk factors, like a family history or being overweight.  But according to the Mayo Clinic, even if you have risk factors there are some easy things you can do that will reduce your chances of developing the disease.

1.  Get Active!

Not only will being more physically active help you to lose weight, but it lowers your blood sugar and boosts your sensitivity to insulin.

2.  Get Fiber!

Fiber will help improve your ability to control your blood sugar and lowers your risk for heart disease.  You also get the added benefit of feeling fuller, faster, which can help you control your weight.  Try adding in fiber rich foods to your diet like beans, nuts, seeds, whole grains, apples, and other fruits and veggies.

3.  Eat Whole Grains!

Research hasn't fully concluded why whole grains can help blood sugar levels, but there is evidence that a diet with filled with whole grains can do just that.  The Mayo Clinic recommends that you make at least half of the grains that you eat whole grains.  Look for them in foods like breads, pasta, and cereals.

4.  Drop a Few Pounds!

There is a very strong link to weight and type-2 diabetes and other chronic conditions.  So a healthy weight is the cornerstone to improving your health.  Research has shown that even losing less than 10% of your starting body weight can reduce your chances of diabetes by 60%.

5.  Drop the Fads, Add Healthy Choices!

There are a lot of fad diets out there that claim to help you lose weight quick.  While the initial results may be what you expect, the long-term outcome generally isn't as long lasting as just making modest changes to your lifestyle.  Beyond that, fad diets often limit various food groups that will make you deficient in essential nutrients and vitamins.  Instead, eat a balanced diet with smaller portions.

6.  Get Check-Ups!

If you are older than 45 you should be getting regular checks by your medical doctor for blood sugar levels.  If you are overweight you should get checked at a younger age.  A simple blood glucose screening can help you know your risks and help you to jump start lifestyle changes that will lead to a healthier life.

For more information, visit our website

www.oxborochiro.com

Source: http://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639?pg=2