Childhood Obesity Awareness

With September being  childhood obesity awareness month we will discuss why this is a public health problem, contributing factors and ways to promote healthy habits. According to the CDC 19% of children in the United States are obese. This is a major issue because obese children are at a higher risk of developing other serious health related issues such as; asthma, bone and joint problems, high blood pressure, heart disease and type 2 diabetes. Additional issues for children that are obese include and increase likelihood to be bullied by their peers which can lead to depression, low self esteem and other mental health issues. Lastly, people who are obese as children are more likely to be obese as adults which can cause costly long term physical and mental problems. 

A few main contributing factors to childhood obesity include excessive inactivity, lack of sleep, lack of access to opportunities to being physically active, limited access to healthy nutritious food and easy access to cheap high calorie foods. One key factor in preventing childhood obesity and supporting healthy growth is to be aware of your child's growth. Because every child is different, make sure you are being attentive to their individual needs. Another way to help reduce the risk of obesity is to make sure your child stays active. Find a sport or activity that they enjoy and encourage them to try new things!  Ensure that your child is drinking a lot of water and limit sugary juices. The recommended amount of water someone should drink in a day is half their body weight in ounces of water. For example, if an individual weighs 100 lbs they should drink at least 50 ounces of water per day. Lastly, be a role model to your child. Partake in physical activities and sports with them. Make getting exercise something that is fun and exciting for both of you! Eat healthier meals and snacks showing them that healthy food can still be tasty. Next time you are at the grocery store with your child try to pick one item of fresh produce that you have never had. Look up recipes and cook or prepare those meals together. Show them that trying new things can be fun and taste good! 

In Minnesota there are a lot of different food assistance programs and food shelves. So if getting access to fresh fruits and vegetables is difficult try checking out a local banks like Second Harvest Heartland, VEAP or Loaves and Fishes. All of these companies are local, community involved, accessible and dedicated to making sure healthy and nutritious food options are available for everyone. You can also ask a healthcare provider for different resources or programs within your community. For more ways to keep your family happy and healthy visit our website at www.oxborochiro.com.

By: Julia Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.

Food Resources:

http://www.feedingamerica.org/find-your-local-foodbank/

http://www.2harvest.org/

https://veap.org/

http://www.loavesandfishesmn.org/creekside.html

Source:

https://www.cdc.gov/features/childhoodobesity/

Baby Safety Awareness Month

September is baby safety month, hosted by juvenile products manufacturers association (JPMA). In this week's blog we are going to talk about the basics of safety tips, hidden hazards around the home and tips for buying products to use for your infants.

Learning that you are about to have a baby is one of the most exciting and heartfelt experiences you will ever have in your life! After learning the news it is time to get your house in order to properly protect your newborn, and soon to be toddler. JMPA notes that it is best to babyproof your home before you register for your baby shower. This helps to give you a better idea of what you need to further protect your child. A good suggestion when babyproofing your home is to get down on your hands a knees to see the world through a baby's eyes. Make sure outlets are properly covered, cabinet drawers have baby locks and furniture is properly secured to the walls. Remember that babies are very curious and will eventually like to explore every room in your home so it is important to make sure every room is suitable for them. 

There are many hazards around the home that we, as adults, can easily forget about. If you have blinds covering your windows it is important to make sure the blind string is out of reach for babies as they can become a strangulation hazard. Make sure that magnets that are easily accessible are kept out of reach because they can be easily swallowed by children. Other choking hazards include loose change, small rocks, legos or any small object that can fit into a child's mouth. Children are very curious creatures so it is a good idea to vacuum your home and try to vacuum regularly to reduce the risk of choking. Table clothes should not hang within reach of an infant as they can easily be pulled down. Be aware of loose rugs as they can become tripping hazards once your toddler starts walking. Keep your toddler away from hot substances like boiling water or coffee to avoid burns. 

There are a lot of different products on the market when choosing baby supplies. When picking out a stroller make sure you have a stroller with a wide base to help reduce the risk of a tip over. The larger base is also useful to help store baby bags or other supplies under the stroller while on your adventures. When choosing a baby carrier or sling try to find good, durable material that is washable. Babies often times spit up or drool so it's important to be able to wash the carrier. When choosing a crib mattress make sure the mattress fits the crib so that no more than two fingers width can fit between the mattress and crib. When using a changing table make sure your baby is properly secured or that you have one hand on them at all time. Lastly, always watch for recalls! You can check for recalls at www.recalls.gov to make sure your products are safe.

 For additional tips and tricks when expecting a baby click the link below! For more ways to keep your family healthy visit our website at oxborochiro.com!

By: Dr. Travis Klug, D.C. 

Source: https://babysafetyzone.org/safety-tips#Mealtime

Be Tick Free This Summer

It is that time of year again for ticks. There are several different types of ticks and it is important to know which ones are considered a threat and which ones are harmless. The keys to protecting yourself from ticks are to learn the different types of ticks, which ones live in your area and how to identify them. 

It is important to understand that not every tick carries Lyme disease. Deer ticks carry Lyme disease and wood ticks do not. This link can help identify deer ticks from woods ticks; www.tickencounter.org. Like any disease, it is a good idea to take the proper precautions to reduce your risk of contracting Lyme disease. If you are going to be in the woods hiking it is always a good idea to tuck your pants into high socks and wear long sleeved shirts tucked in at the waist. It is also not a bad idea to spray your clothes with a tick repellent or even purchase clothes that are pre-treated. If you spend a lot of time in wooded areas you should always perform daily tick checks. Another suggestion to help reduce the risk of tick bites is to put your clothes in the dryer on high heat for up to 10 minutes after outdoor activity. This helps to disengage the tick.

If you do end up with a tick, you should remove it with needle nose tweezers. Then try to identify if it is a deer tick or a wood tick. If it is a deer tick and you think the tick has been attached for longer than 24 hours you should seek medical attention immediately. They recommend bringing the tick to your physician so they can identify the type of tick.

Source: https://experiencelife.com/article/how-do-i-protect-against-ticks/

 

Safer Beauty Products

Courtney Helgoe writes in her article titled, “Beauty Beware”, about the potential risks of a variety of make-up and care products. In 2009 when this article was written, the cosmetic industry did not have anyone regulating the products it produces, unlike the FDA and USDA that are used to regulate food products. The industry trade group called Personal Care Product Council has a branch that specifically researches cosmetic products, and they claim to be thorough in their safety checks. In general, Europe has much stricter regulations than the U.S. and in 2004, they banned many of the ingredients found in our products. The reason they are regulating these types of products is because of the lack of evidence available for their safety, which they call Precautionary Principle, meaning that products are potentially dangerous to use until they are proven safe. The U.S. takes a different approach that products are safe as long as they’re not proven dangerous. 

Nonprofit organizations such as the Campaign for Safe Cosmetics have collaborated with the Environmental Working Group to monitor these types of products for their long-term safety. 99 percent of the products they looked at had at least one ingredient that had never been tested before. In their research, ingredients like parabens, phthalates, and synthetic fragrances could be causing things such as skin sensitivity, allergies, infertility, birth defects, and even cancer. Skin Deep is a database that can be utilized by consumers to research the safety of products and brands.

The skin is porous so these products can easily absorb into the body. In particular, two ingredients that have been found to be troublesome are phthalates and parabens. Parabens have been found in cancerous breast tumors, as these have been found to mimic estrogen in the body. Parabens can be found in deodorants and antiperspirants. Phthalates, an agent commonly used in nail polish and synthetic fragrances, have been found to disrupt fetal testosterone production and men that had higher levels were found to have lower sperm counts. The Personal Care Product Council maintains that phthalates have a long history of being safe. Experts say that it is not one product with these ingredients will cause damage but rather the accumulation of multiple products with these types of ingredients being used. Oxybenzone, a common ingredient in sunscreen, which can disrupt hormones, has been linked to low birth weight in girls whose mothers used sunscreen during pregnancy. 

The website Skin Deep is a great starting place to compare beauty products for their potential harm. Children’s products, which may seem more safe than adult products, actually contain more toxins. The ingredients that one should look out for in products are parabens, phthalates, synthetic fragrance, nanoparticles, and ethoxylated ingredients. Chemical hair dyes and nail polishes can contain harmful ingredients. DIY beauty products can be a safer option, as are store brands that use nontoxic, plant-based ingredients. 

There are ways to take care of your skin through the types of lifestyle choices you may everyday. Sleep can help with dark circles, along with vegetables, fruits, and legumes to obtain fresh skin. Protein can assist in helping grow healthy hair and nails. It may not be practical to throw away all your products that contain potentially harmful ingredients, but it can begin with just replacing one product at a time. To find out more information on how to keep care of your body, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/beauty-beware/

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/

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

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/

Hydration

Most people can survive over a month without food but are unable to survive much past a few days without water. According to the article “What You Need to Know About Dehydration” the role of water in the body is critical. Water helps protect the brain, spinal cord and other tissues. Water will help the body regulate its temperature, lubricate the joints, remove toxins and other waste products when sweating. While most of the water we consume will exit our bodies through sweating, urinating or breathing. Water intake is critical to maintaining hydration especially when dehydration is due to hot temperatures or exercising. 

Dehydration can cause mental and physical performance decline alongside feelings of thirst, dizziness, irritability and potential headaches. Even a 1% decrease in fluids can cause performance decline and a 3% decrease in fluids can cause heat stroke or exhaustion. Your blood can become thick due to dehydration which causes your heart to pump harder in order to give oxygen to the rest of your body. When exercising it is suggested to drink at least 200 to 285 ml of water every ten to 20 minutes. The total from beverages or food sources should be 3.7 liters for men and 2.7 liters for women. The signs of dehydration are feeling thirsty and you should drink when you have these urges.

It can be difficult to stay hydrated during intense exercise so it is essential to start an activity fully hydrated and when the exercise is complete, rehydrate with fluids. Electrolytes will be needed when exercise is longer and in hotter temperatures. When we sweat we lose certain minerals like sodium and potassium that help regulate water levels in the body. Coconut water are a good alternative to common sports drinks to help with increasing hydration. You can get a sense of the level of hydration by your urine color. If it is a darker shade of yellow, you typically will need to consume more fluids. If it is a light color or even clear, you are likely well hydrated. The United States National Research Council recommends the consumption of at least eight medium-sized glasses of water a day but that can depend on body size, amount of activity, humidity or diet. Fluid intake can also come from the types of food you eat, especially foods like bananas, tomatoes or cucumbers. Drinking water (approximately 500 ml) during meals can help with weight loss because of its ability to make you feel full. Water consumption is not only important in the summer but all year round! To find more information about staying healthy, please visit our website at www.oxborochiro.com 

Source: http://www.coachmag.co.uk/health/5664/what-you-need-to-know-about-dehydration

Eating for Immunity

The immune system is a powerful defense against illness. As the summer is slowly coming to end there are eating strategies that can improve an existing illness or prevent new ones from occurring. According to Dr. John Berardi in his article titled “What to Eat for a Stronger Immune System” we all have bacteria in our stomach that works to prevent illness, but the good bacteria needs to be properly fed to work efficiently. The immune system begins as we consume products through saliva. If bacteria or germs are able to pass through saliva and into our stomach, the hydrochloric acid in our stomach will typically match up against the bacteria. If the hydrochloric acid does not stop the bacteria from entering the digestive system, germs will be met with our system’s chemical compounds and proteins that will break them down. The digestive system’s good bacteria called probiotics will block bad bacteria from being able to enter our bloodstream, colon or small intestine. 

The entire GI tract houses most of our immune system which helps us fight off dangerous invaders. To increase the amount and strength of probiotics in our GI tract, certain types of foods should be eaten. Good bacteria thrive on whole foods but deteriorate when processed and sugar-filled foods are consumed. In general, if these types of foods are eaten you are more apt to develop illnesses and stay sicker for a longer time. 

Eating a healthy diet will help combat illness by feeding the good bacteria in your gut. Prebiotics, which are a form of semi-digestible fiber help bacteria flourish. You should aim to consume 2-3 servings a day of these foods. Some examples of prebiotics are garlic, leeks, onions, apples, bananas, barley, quinoa, yams, berries, chia seeds and flaxseed. You can take prebiotic supplements but they should only be used in addition to the prebiotics you are already consuming.

One to two servings of probiotic foods should be eaten each day. Probiotic-rich foods are kefir and yogurt with live and active cultures, pickles, kimchi, miso, tempeh, soy sauce and kombucha. Probiotic supplements can be taken in addition to consumption of probiotic foods. 

While prebiotics and probiotics aid in fending off illness sometimes sickness can still occur. Consuming products like garlic, bone broth, green tea, honey and elderberries can help you feel better faster. Other than consuming prebiotics and probiotics some ways to improve your immune system include eating the correct amount of food (not overindulging or not eating enough), eating healthy fats (avocados, nuts or olive oil), reducing sugar intake, consuming protein and eating plenty of vegetables and fruit. A diet that is balanced in healthy foods can increase your immunity against harmful bacteria. For more information to keep you healthy please visit our website at www.oxborochiro.com.

Source: http://www.livestrong.com/blog/eat-stronger-immune-system/

Tips for a Healthy Summer for Children

Research has shown that childrens' health actually declines in the summer despite images of children playing in the yard and eating fresh fruits and vegetables. According to Brenda McLaughlin in her article "Healthy Summer for Kids Turning Risk Into Opportunity" the school year provides structure for physical activity and dietary needs, especially for families who may not have access to regular meals during the summer. A sample of approximately 5,380 kindergarteners were used to detect changes in body mass index during the school year and summer. This study found that during the summer months the surveyed children gained weight at a rate of two or three times faster in the summer than the school year. The reasoning behind this is speculated to be because school limits the amount of time for eating snacks and allots structured time for physical activity.

Beyond physical health reasons alone, research has shown how nutrition and physical activity can positively affect learning. Children typically show a decline in their educational knowledge in subjects such as reading and mathematics during the summer months. Healthy habits and learning have a close connection, and there are a few steps that can be taken to ensure that children retain their overall health during the summer months.

In an interview with Dr. Stephen Pont, he reconfirms the data that children tend to gain weight during the summer months because of mindless eating, less activity and later bed times. Shae Gawlak in her article "Top Ten Summer Healthy Tips for Kids" states that children should get between 8-10 hours of sleep at night in order to fully recover from activity and heat. Dr. Pont suggests that families should take advantage of schools' playgrounds, parks and summer camps. Families can do activities together such as taking walks, playing games or going to a gym. Children should get at least 60 minutes of physical movement each day.

Shae Gawlak suggests that children should never skip breakfast and make sure their plates are at least half full with fruits and vegetables. When playing outside children should reach for water instead of soda, especially to prevent heat exhaustion. Children partaking in activities such as rollerblading, biking and skateboarding should wear safety equipment to prevent injuries and whether it is sunny or cloudy, they should wear sunscreen.

Summer is a great time for children to continue to gain health and knowledge. It is critical to incorporate healthy meals into daily routines, physical activity and making sure they are getting adequate sleep. These steps will help children continue to be healthy in the summer and throughout the year.

Sources:

http://www.edweek.org/media/nslahealthysummers-blog.pdf

http://www.fit2bekids.com/top-ten-summer-healthy-tips-for-kids/

https://www.oxborochiro.com