Being Prepared for Winter

In Minnesota we have extremely unpredictable weather, especially in the winter. Here are some tips for being prepared for whatever comes your way. Every Minnesotan should have a winter kit in their car. This kit should include; jumper cables, a bag of sand or cat litter to help with traction, a blanket, a first aid kit, a flash light, snacks, water, batteries and chargers, hand and feet warmers and a shovel, brush and scraper. In addition if you plan to venture out during extremely cold or snowy weather no matter the distance, wear a warm winter jacket, winter boots, hat, scarf and gloves. Also double check you have a fully charged cell phone, an up to date insurance card and a drivers license with you. This way if you have car troubles or get into an accident you are prepared. 

If you are in an accident no matter how minor, stay on the scene and call 9-1-1. Move to a safe area if you can. Double check you are okay and if anyone else involved is okay, stay calm. If another car is involved exchange information with them, document the following: name, address and phone numbers of all the drivers and passengers involved, the license plate number, make and model of each vehicle involved, the vehicle operators driver license number, insurance company and policy number. Some other information you might want to get is the names and phone numbers of any witnesses and the names and badge numbers of the police officers who responded. You should also document the damage. Take photos of the accident scene and vehicle damage. Even if no one is hurt you should still file a police report and report the claim to your insurance company. 

If you are injured after an accident and perceive your injuries to be a medical emergency, go to the emergency room. Otherwise, if you are sore or injured make an appointment to see your chiropractor. Sometimes injuries from a car accident aren't immediately present. The bottom line is, if the weather is extremely bad and you have the ability to stay home, stay home. If you do have to drive, be prepared, pack your car accordingly and dress for the weather. Drive safe! Go the speed you are comfortable with and make sure you are leaving enough room in front of you. If you are in an accident stay calm and follow the steps above. To find out more ways to keep you and your family healthy and safe, visit our website at oxborochiro.com. 

By Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Benefits of Berries

If your new year's resolution is to eat healthier, then adding or increasing berries to your diet may be the key. In an Eating Well article they discuss a recently published study in the American Journal of Clinical Nutrition that found that eating about a cup of mixed berries a day for 8 weeks was associated with increased levels of HDL, "good cholesterol", and lowered blood pressure. Berries have many healthy attributes, are high in fiber, nutritious and loaded with antioxidants and vitamins.

Berries are loaded with antioxidants which can help protect cells from free radical damage. Free radicals are unpaired electrons that are a byproduct of many physiological processes that occur within the body. Free radicals cause damage to cells, proteins and DNA. A recent study found that blueberries, blackberries and raspberries are the highest in antioxidant activity in fruit consumed right behind pomegranates. In addition, according to a Healthline article "One study in healthy men found that consuming a single, 10-ounce (300-gram) portion of blueberries helped protect their DNA against free radical damage".

Berries are also low in calories yet very nutritious. Strawberries are high in vitamin C and blackberries have vitamin C, manganese, vitamin K, copper and folate. The antioxidants in berries have also been shown to help fight inflammation, protect against cancer and are good for your skin. Berries being low in calories and rich in several vitamins and minerals makes them the perfect addition to any meal or snack.

Berries are also a great source of fiber! Increasing fiber has been shown to help decrease appetite and increase the feeling of fullness. Increasing the amount of fiber you consume can also help reduce the number of calories absorbed from meals. In addition berries may help improve blood sugar and insulin response and help lower cholesterol levels.

Lastly, berries are easy to enjoy. They taste delicious and are included in almost every diet. Try berries for breakfast just by themselves or with granola and yogurt. You can also add some whipped cream to a bowl of berries to make a yummy dessert. Or add them to a salad or include them in a smoothie. There is no lack of way to eat these delicious fruits.

To find more ways to keep your family happy and healthy, visits our website oxborochiro.com.

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Sources:

http://www.eatingwell.com/article/9567/the-total-body-benefits-of-berries/

https://www.healthline.com/nutrition/11-reasons-to-eat-berries#section11

https://www.livescience.com/54901-free-radicals.html

Tis the Season of Giving

The true meaning of the holiday season can often be lost in the chaos that comes along with this season. This time of year is supposed to be geared towards helping others and giving back to those in need. This holiday season try to give back to your community and those less fortunate than you. There are a variety of volunteer opportunities in the Twin Cities. With websites like handsontwincities.org you can search for different events and opportunities that are going on around you. Another website to look at is Visit Twin Cities as it also has a list of different volunteer opportunities in the area (link below). One more great organization that can help you find a volunteer opportunity for you to be passionate about is the Greater Twin Cities United Way. All of these resources offer great ways to give back this holiday season!

Volunteering not only helps you make a difference within your community but it also benefits your mind and body. Volunteering can help counteract the effects of stress and anxiety, depression, make you happy, increase self-confidence and provide a sense of purpose. Research has found that that being helpful towards others delivers immense pleasure by increasing your feel-good hormones such as dopamine and serotonin. 

There is a large amount of need for help within our community. From organizations like Feed My Starving Children, Big Brother Big Sisters, Golden Valley Animal Humane Society and People serving People, there are hundreds of volunteer opportunities. In addition, many of these nonprofit organizations depend on volunteers so there is always opportunity to help. So if you are looking for a fulfilling way to give back this holiday season, look no further! 

To find out more ways to keep yourself happy and healthy, visit our website at oxborochiro.com. 

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic

Sources:

https://www.gtcuw.org/get-involved/volunteer/

https://www.handsontwincities.org/need/

https://www.helpguide.org/articles/healthy-living/volunteering-and-its-surprising-benefits.htm

http://visit-twincities.com/plan-your-visit/relocating-twin-cities/volunteer-opportunities-in-minneapolis-st-paul/

National Chiropractic Health Month

October is national chiropractic health month and this year the American Chiropractic Association (ACA) is promoting the benefits of movement to overall health and the prevention of low back pain. The ACA has termed this year's theme as "Move 4 Life" and are encouraging people to get out and move to improve health and prevent disease.

There are many benefits to maintaining an active lifestyle, however according to the department of health and human resources (HHS) less than 5 percent of adults report getting enough exercise in a day (about 30 minutes of exercise) and only one in three children are physically active every day. This is a worldwide pandemic that is leading to an array of health conditions. Inactivity can increase the risk of cardiovascular disease, high blood pressure, diabetes, colon cancer, osteoporosis, depression and a wide variety of other health concerns. 

It is recommended that adults exercise at least 30 minutes per day and kids get 60 minutes of activity per day. The type of exercise varies from individual to individual and can include aerobic exercise like walking, jogging, running, swimming or anaerobic like weight training. These activities help to increase energy and combat the diseases listed above. 

Physical movement and exercise are extremely important in maintaining a good, healthy lifestyle and regular chiropractic care should be a part of your lifestyle as well. Chiropractic care works by improving the movement of the spine and removing additional stresses on the body to help improve the function of the nervous system. 

Everybody understands that the purpose of the spine is to protect the spinal cord, but that is not it's only purpose. The spine was designed to move! When we talk about the anatomy of the spine we talk about segments of the spine. One segment includes a vertebral body on top, the intervertebral disc (disc) in the middle and then another vertebral body on the bottom. It is important for each segment to move properly because this is how the disc gets its proper nutrition and blood supply. This process occurs via imbibition, or a form of osmosis. When the spine is not properly moving the disc can become injured because it is not properly hydrated nor does it have the proper nutrients to withstand stresses applied to it. When we have a weakened disc this can lead to a "slipped disc" or disc bulge/herniated disc. In addition, when a disc is weakened it will be more susceptible to injury or inflammation that can lead to nerve irritation and subsequently pain and dysfunction. 

It is important for the entire spine to move properly to help ensure we have a good functioning nervous system. Every tissue, muscle, cell and organ has its own nerve supply that tells it how to function. When we have a nervous system that is under unnecessary stress it can lead to tissue dysfunction and a variety of health conditions. The most common conditions that present to a chiropractic office include low back pain, neck pain and headaches, however chiropractic care has been shown to help with an assortment of conditions including ear infections, vertigo, colicky babies and many more ailments. 

Maintenance care is also important to help maintain a healthy lifestyle and reduce the risk of injury or re-injury. A recent study published in the journal PLOS One found that maintenance chiropractic care was more effective than symptom-guided treatment in reducing the total number of days over 52 weeks with bothersome non-specific low back pain. Maintenance care helps to improve function and health throughout the body and should be part of your everyday lives!

For more ways to keep your family happy and healthy, visit our website at www.oxborochiro.com and check out the links below!

By: Travis L. Klug, D.C.

Source:

https://www.acatoday.org/News-Publications/Newsroom/News-Releases/National-Chiropractic-Health-Month-2018-Starts-Oct-1-Get-Moving

https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0203029

Fall Activities and Wellness

Fall is here! The leaves are changing, the air is getting crisp and the days are getting shorter. Fall in Minnesota is really something special! The leaves transform into vibrant orange, yellow and red, the smell of apple cider lingers and the crisp air refreshes your lungs. This fall find something to do outside with your kiddos, fur babies or friends. 

 

This fall spend some time outside! Visit a pumpkin patch or an apple orchid. Pick your own apples and pumpkins at Afton Apple Orchard in Hastings, Apple Jack Orchards in Delano or the University of Minnesota Apple House in Victoria. On a rainy day visit a museum or a temporary traveling exhibition that you find interesting. Check the Minneapolis Institute of art, American Swedish Institute, Science Museum of Minnesota, Walker Art Center or the Minnesota Children's Museum websites for information on temporary exhibitions. You can also visit the Explore Minnesota website to find a museum that you have never been to. 

You could also go to the Minnesota Landscape Arboretum and do the 3 mile drive. The changing colors that the Arboretum has to offer are spectacular. You could also take a day trip or a weekend trip up to the north shore and take a hike at one of the many state parks the north shore has to offer. Otherwise drive down to Redwing or Stillwater and take a stroll along the river and have lunch downtown. If you are looking for weekend plans go and see a show at the Orpheum or the Varsity Theater. You could also go to a Vikings, Gopher or Wild game and cheer on your favorite team. 

There are also many Oktoberfest, fall harvest and Halloween events to choose from. Carlo Creek Winery in Alexandria has an Oktoberfest celebration as well as Deerwood, Waconia or New London, MN. During September 7th through the October 27th Wabasha has its annual SeptOberfest. Here  you can enjoy German music and food and can view different exhibits like largest pumpkin and a pumpkin derby. Or in Stillwater they have their annual harvest fest on October 13th and 14th which includes a chili cook off, tractor pull, wine and beer tasting and a giant pumpkin boat race on the St. Croix River! If you are looking for a scare visit Valleyscare in Shakopee or the new Jack-O-Lantern Spectacular event at the Minnesota Zoo in Apple Valley. 

Like any time of year it is important to remember to stay hydrated. During the summer months this can seem easier but when cold weather hits it is harder to tell when you are thirsty, so make sure you are drinking plenty of water to keep yourself hydrated. Also dress in layers. Minnesota weather is unpredictable and you want to be able to be comfortable no matter what mother nature has in store for the day. Lastly with kids back in school this means kids getting sick. Boost your immune system by limiting sugar, eating in season nutritious food, washing your hands frequently, getting regular chiropractic care and getting enough exercise. 

If you are still looking for more fall fun visit the Explore Minnesota website or your local community website. For more ways to keep your family happy, healthy and entertained, visit our website at www.oxborochiro.com. 

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A. 

Source: http://www.exploreminnesota.com/travel-ideas/10-things-fall/