Relieving Holiday Stress

The holidays are a wonderful time of year when we gather with loved ones, be thankful, be cheerful, give back and show the people we are closest to that we appreciate them. However, for many the holiday season can cause stress and anxiety. Crowded holiday shopping, wrapping presents, a different holiday party ever weekend and extra guests visiting from out of town can all contribute to stress. This stress can lead to overeating, over consumption of alcohol, lack of exercise and trouble sleeping. Making sure you manage that stress in a healthy way will ensure you will have a happy holiday season. 

This holiday season try taking small breaks. Take a few minutes to yourself to close your eyes, focus on your breathing and relax. Try a meditation app like Headspace where you can adjust your meditation time based on how much free time you have. You could also give yoga a try. There are a variety of free yoga apps on the market. With the Yoga Studio: Mind & Body app you can choose from 10, 15 or 30 minute sessions, so fitting a little self care time into your schedule is easier than ever. Either way make sure to make time for yourself. 

Another effective way to relieve stress is exercise. Whether it is taking the dog for a walk, going on a short run, going to the gym for an hour or giving a new exercise class a try, getting some exercise is a proven mood booster. When you exercise it stimulates the production of endorphins which is a feel good hormone. Exercise also helps produce dopamine which can help with relaxation. Also spending time outside has positive feel good effects on your body and mind. Getting out in the fresh air and sunshine stimulates the production of serotonin which can boost your mood and make you feel calm and relaxed. 

Making sure you are maintaining a (semi) healthy diet will also help relieve some stress this season. It is okay to indulge in comfort food but make sure you are not over indulging. With busy schedules and high stress weekends it is easy to over indulge in alcohol, sugar and caffeine. Try to be mindful when making food decisions and have a majority of the food your consuming be well balanced. 

Make a list. Make a list of the people you want to buy gifts for and what gifts you would like to buy for them. Highlight the gift once you've bought it. You could even cross out the gift once you've wrapped it. This will create a visual for you and help ensure you are not over buying. Making a list will also help you stay organized. You can write down the dates of the holiday parties you have this season on this list and give yourself a time line. This may seem like a lot of extra work but the 15 minutes it will take for you to create this list will save you a lot of time in the long run. If you are hosting this holiday season a list will also help you be realistic about your priorities. 

Remind yourself that this is the season to be generous, cheerful and positive. Being generous doesn't have to be expensive. Give a compliment, pay for someone else's coffee, hold the door for someone, donate unused clothes or toys to charity, offer to help someone or be present. Spend a little extra time with that family member you don't talk to often. Challenge yourself to doing one nice thing for someone else a day. Giving and being kind is one of the best ways to be content and happy this time of year. 

To find out more ways to keeping yourself and your family happy and healthy visit our website at oxborochiro.com. 

Source: https://www.psychologytoday.com/us/blog/smart-habits-highly-successful-people/200912/7-tips-relieve-holiday-stress

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Benefits of Yoga

With the holidays just around the corner, this time of year can be stressful. With events for family and friends every weekend until January it can be hard to find time to decompress. Make time for yourself this holiday season and give yoga a try! 

Yoga has significant physical and mental health benefits. Some of the physical benefits of yoga include increased flexibility and balance, increased muscle strength and tone, improved respiration and increased energy. All of these things can help reduce the risk of falls in the elderly. Yoga can also help with weight reduction, cardio and circulatory health and improved athletic performance. According to health line, studies show that yoga may reduce inflammatory markers in the body and help prevent pro-inflammatory diseases. Health line also says that in combination with a healthy lifestyle, yoga may help decrease the risk of heart disease.

In addition to all the wonderful physical benefits that yoga offers there are substantial mental benefits as well. Yoga is a great way to manage stress. The American Osteopathic Association says that “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate,” says Dr. Nevins. “Yoga can be very effective in developing coping skills and reaching a more positive outlook on life”. Yoga has been shown to ease stress and lower the levels of the stress hormone cortisol. Several other studies have also shown that yoga is a safe and effective way to relieve anxiety, depression and promote healthy sleep patterns. 

So if this holiday season you are feeling a little stressed give yoga a try! To find out more ways to keep your family healthy and happy visit our website at www.oxborochiro.com. 

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A. 

Sources:

https://www.healthline.com/nutrition/13-benefits-of-yoga#section8

https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/

Taking a Tech Break

There are many wonderful benefits of technology. You can see loved ones that live thousands of miles away, monitor your health, catch up with friends you haven't seen in years, find activities and events in your area and catch up on the news with the touch of a button. With all the great things technology has to offer there is also a down side. Too much screen time can cause, memory failure, emotional instability, strained vision and muscle and joint pain. 

Here is why you should take a break from technology. With technology always around it is difficult to unwind and set boundaries on your work communications. Drawing a line between work and your personal life allows your mind to recharge so you are refreshed for the next day at the office. It also relieves tension on personal relationships and allows you to focus on the present. 

Multitasking has been proven ineffective and decreases the likelihood of retaining the information we are processing. When you are constantly giving the projects in front of you half of your attention your performance level drops. When multitasking it is increasingly difficult to filter out irrelevant information and tasks. Multitasking actually takes longer than when you are focused on one thing at a time. In a 2011 study, ivy league students retailed facts and information more effectively when they knew they couldn't get them from the internet. 

Constantly being surrounded by social media and technology can also cause mental instabilities like anxiety, depression, sleep deprivation, dangerous codependence and leaves no time for solitude. Social media can be especially dangerous to young impressionable minds. Comparing yourself to the people you see on the internet can set unrealistic expectations of how you should look and what your life should look like. It is also difficult because we typically only see the best life scenarios on social media. 

Too much screen time can also cause physical health problems. According to a 2008 survey by the American Optometric Association (AOA); "About 40% of optometrists’ patients experienced eye strain due to computer vision syndrome (conditions related to “near work”), while 45% complained of neck and back pain associated with computer or handheld device use". Posture while using cell phones and computers can also cause back and neck problems as well as pain in your wrists and fingers. Experts recommend limiting the time spent in front of a computer as well as cell phone usage. They also suggest being conscious of your posture and how you're positioning yourself while using these devices. 

If the first thing you do when you wake up is check your phone, try taking a technology break. Even if it is a few hours give your body and mind a break. Become comfortable by yourself. Try meditating or giving a new hobby a try. Find meaning connections in person with the important people in your life. To find out more ways to keep yourself and your family happy and healthy visit our website at www.oxborochiro.com. 

By: Julia Jacobson, Office Manager

Source: 

https://www.everydayhealth.com/emotional-health/internet-addiction/real-effects-technology-on-your-health/

https://www.forbes.com/sites/alicegwalton/2013/02/06/feeling-disconnected-5-reasons-to-unplug-from-technology-after-work/#4a60b67076ce

Healthy Aging

It is never too late to reinvent yourself. This week we will discuss tips to living your best life and aging gracefully. Keep yourself, your thoughts and the people around you positive. Be positive in your conversations and interactions. Try to eliminate any negative thoughts or complaining. Misery loves company so avoid people who are unconstructive. Instead surround yourself with joyful, lively and positive people! 

Often times we hear the old saying of "act your age".  Healthy Aging Magazine recommends to pick an age that you felt was the best and picture yourself at that age. This will help to create positive thinking and help you feel younger and more vibrant! Additionally, walk like a vibrant, younger, healthier individual. This helps to improve energy and actually reduces aches and pains by properly lubricating your joints. Movement is key for a healthy body and joints, so improve the gait and overall activity levels. Go for walks, play pickle ball or tennis and play with the grandkids. All of these things improve mental health and physical health. 

Chiropractic care is certainly a good lifestyle modification to help maintain your youth. As previously stated, movement is key to maintaining healthy joints and an overall healthy body. Regular chiropractic maintenance care can help keep the body functioning properly by restoring the nervous system and by getting the joints to move more fluently. A few benefits to chiropractic care include pain relief, increased range of motion, increased balance and coordination and decreased joint degeneration. To find out more ways to keep your family healthy and happy visit our website at www.oxborochiro.com.

By: Dr. Travis Klug, D.C.

Julia Jacobson, Office Manager

https://healthyaging.net/healthy-aging-month/september-is-healthy-aging-month/

https://patch.com/new-jersey/newmilford-nj/bp--7-amazing-benefits-of-chiropractic-care-for-seniors

Back to School

As the summer days start to get shorter and the Minnesota weather gets a little colder, it is time to go back to school. Here are a few things that can make getting your kids ready for another school year a little bit easier for yourself and the kiddos. A few days before school starts up again have your kids start getting used to their new routine; eating dinner earlier, showering at night (taking a shower at night can help lower blood pressure and relieve stress), going to bed earlier and waking up before they're used to. 

Keep in mind that breakfast is the most important meal of the day so don't skip it. Make the mornings easier for yourself and your kids and try meal prepping breakfast or try a new quick breakfast recipe. Make sure your kids give themselves enough time in the morning so they aren't rushing and getting stressed before the day begins. This is a great learning opportunity about the importance of time management. Also make sure they get to school on time, whether it be by school bus or you dropping them off, no kid likes to walk into class late. 

To save time in the morning, try packing lunches ahead of time. Packing a lunch is not only more cost effective but it can also be a healthier alternative and protect your child from any food allergies they may have. See below for recipes from Tasty for easy and delicious lunch options. Another recommendation is to encourage your child to drink enough water throughout the day and stay hydrated. 

After a long day of sitting in a classroom try signing your child up for an after school activity. This allows your child to spend time with their friends, get exercise and blow off some steam before coming home. Try looking through your local community activity guide to see what is available and have them try something new! 

Although you are also busy all day, try to ensure your child has a healthy and filling dinner. Remember that at least half of your child's plate should be fruits and veggies. Try a new recipes from below for quick and easy dinner options. Have your kids try new things, no matter how difficult don't fall back on easy "kid" meals. Remember that picky eaters are made, not born. Additionally limit screen time at night as this can help improve your child's sleep schedule. Lastly double check that they got all their homework done before going to bed. 

As a parent it is essential to take time for yourself at the end of the day. Aim to take an evening walk, go to the gym, watch your favorite show, take a hot shower or read your favorite book. Always make time for yourself as well! To find out more ways to keep yourself and your family healthy and happy, visit our website at www.oxborochiro.com. 

Recipe Websites in Order:

https://tasty.co/search?q=easy+breakfast

https://tasty.co/search?q=school+lunches

https://tasty.co/search?q=easy+dinner

https://www.foodnetwork.com/recipes

By: Julia E. Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Minnesota Get Together

Summer is coming to a close and we all know what the means in Minnesota, the Minnesota State fair is back! This is a great time of year for Minnesotans to gather, walk around, get on some rides and even attend some concerts. Most importantly let's not forget about everyone's favorite fair attraction, all the amazing food!

The State fair offers a variety of delicious and adventurous food, however these foods are not very healthy. Because of this it is important to eat your favorite fair foods in moderation. This will help you maintain all of the healthy habits you have been working on all summer. With that in mind, remember that everything is fine in moderation and it is okay to treat yourself to special foods that are only offered 12 days a year. Instead of indulging in foods that you can find at many restaurants throughout the Midwest, save up for this one time of the year and sample a variety of treats. A suggestion is to go to the fair with a hand full of people and share your food. This will not only help cut down on cost but will also give you the opportunity enjoy some of your favorite foods!

Every year we attend the Minnesota state fair as a clinic and it is our favorite time of the year! Some food we like to share when we attend the fair are: fried pickles, cheese curds, fried green tomatoes, fried olives, fried veggies, beef jerky, fried spam bites, French fries and sweet Martha's cookies. We also enjoy walking around the fair grounds and seeing all the attractions. Dr. Klug and Dr. Zimmerman enjoy going to machinery hill and looking at the snow mobiles, four wheelers, campers and log carvings. Chelle enjoys going on the rides and testing her skills at carnival games. Julia and Denise love to go see the animals and to watch the dog shows!

Here are a few tips to use when attending the great Minnesota get together; stay hydrated and drink lots of water, between the heat, crowds and salty food it is easy to become dehydrated. Don't over indulge, remember moderation is key.  Try something new whether it is a new food, strange drink, activity or experience, be open minded. Also prepare for the weather, Minnesota can be unpredictable this time of year, check the local weather and plan accordingly. Lastly, have fun as the fair is only here for 12 days a year! To find out more ways to keep yourself happy and healthy visit our website at www.oxborochiro.com.

By: Dr. Travis Klug, D.C. & Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.