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.

Chiropractic Care for Infants

Infants & Babies

Have you had your baby’s spine checked?  Should you have it checked?  These are questions parents often have when considering chiropractic care for their infant.  While some conditions common in infancy, like torticollis, may seem like an obvious condition to seek a chiropractic examination for, others, like ear infections, colic, poor sleep, and projectile vomiting, are lesser known conditions that chiropractic treatment could help treat.

Event without a specific condition, infants often have minor "trauma" associated with the birthing process that could lead to issues later in development.  According to Abraham Towbin, MD, the  "mechanical stress imposed by obstetrical manipulation" could lead to neurological symptoms and musculoskeletal complaints.*

Again, there are several conditions that have been noted in the clinical literature as being responsive to chiropractic care including: colic, difficulty breast-feeding, Erb’s palsy (an arm is limp and underdeveloped), torticollis (wry neck),  foot inversion, ear infections, sleep disorders, and projectile vomiting. 
When Does A Baby Need A Spinal Checkup?

1. After the birth process.

2. When the baby starts to hold his/her head up.

3. When the baby sits up.

4. When the baby starts to crawl.

5. When the baby starts to stand.

6. When the baby starts to walk.

Our children can be treated naturally, without drugs or surgeries, in a majority of cases.  Make regular spinal screenings and spinal care part of your baby's and child's regular health check-ups and routines!


*  Towbin, A> Latent spinal cord and brain stem injury in newborn infants. Develop. Med. Child Neurol., 1969:11 54-68.

Treatment of Concussion

Recent research performed at Oxboro Family Chiropractic focused on treating acute concussion symptoms with chiropractic adjustments and acupuncture.  In this study, the patient was having daily symptoms of headache, pain, dizziness, and shooting pain into the arms.  The symptoms were intense enough to be effecting the patient's daily activities, including work.

Treatment consisted of chiropractic adjustments, trigger point therapy of the neck and upper back musculature, and acupuncture localized in the shoulders, upper back, neck, head, and feet.  The patient's symptoms fully resolved after 8 treatments over 2.5 weeks and remained resolved at the time of a follow-up exam 2 months later.

This study suggests that chiropractic adjustments, muscle therapy, and acupuncture can be a successful treatment method to quickly reduce, if not resolve, concussion symptoms.  For more information about this study and if this treatment is right for you, contact our office.

Source:

http://www.ncbi.nlm.nih.gov/pubmed/?term=Gergen+DM%5BAuthor%5D

For more information visit our website at 

www.oxborochiro.com

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