Staying Healthy during the Flu Season

It's that time of year again when we begin to prepare for the flu season. According to the Centers of Disease Control (CDC), the 2017-2018 flu season was one of the worst seasons we have seen in years. This year take the proper precautions and steps to help reduce the risk of contracting the flu and spreading the virus.

Wash your hands often and thoroughly! Washing your hands is the best way to prevent against colds, the flu and other respiratory infections that we commonly see. Rinsing your hands under warm water will help to free germs from your skin. When you add soap to the mix, the soap will trap the germs that have been released from your skin and be rinsed down the drain. As a rule of thumb wash your hands for about 20 seconds each time. It is also recommended to wash your hands before eating, after using the restroom, after touching desks or railings, before bed and especially if you come in contact with someone that has the flu or cold.

Supplement with vitamin D3, this is especially important in the Midwest, or northern states where we see less sunlight in the winter months. The sun is a good source of Vitamin D and it is recommended to spend at least 15 minutes per day in the sun, however that is a difficult task in the cold and cloudy months. According to Webmd, the recommended daily amount (RDA) for Vitamin D is 600 IU per day for persons older than 1 year of age (age 71+ RDA is 800 IU per day), and the maximum safe level of intake is 2,500-4,000 IU depending on your age.

Vitamin D helps to improve the immune system by reducing levels of inflammatory proteins throughout the body and by increasing natural antibiotics within the body. According to The Vitamin Council, "There are two branches of the immune system: adaptive and innate. The adaptive immune system develops based on previous exposure to a virus. The innate immune system responds quickly to foreign invaders, and its effectiveness is determined by the levels of immune cells and proteins an individual has. Low vitamin D levels result in some aspects of the innate immune system not functioning as well as they should." Additional vitamins or minerals to help prevent or reduce the severity of the flu include vitamin C, zinc, magnesium and a vitamin B complex. It is also very important to drink plenty of fluids and stay hydrated when fighting off the flu or a cold.

Getting regular chiropractic adjustments also helps to boost the immune system during the flu season. Like vitamin D, chiropractic adjustments help to reduce inflammation within the body and restore the body's innate to help fight off infections or disease. When the body does not have the proper nerve supply to every tissue, muscle, cell and organ throughout the body, there will be additional stress throughout the body. This additional stress can dampen the immune system and the body's ability to fight disease.

Another tool to use in the fight against the flu is a humidifier. A 2009 study by the National Academy of Science found that flu germs spread and thrive in dry air conditions. When you keep the humidity level between 45% and 50% this helps curb the spread of germs. A humidifier also helps you breathe easier by moisturizing you nose, throat and lungs making it easier for air to pass though. By easing your airways this can help you get the rest you need to fight off any nasty bugs.  

Epsom salt baths can also help when you feel a flu or cold begin. Soaking in Epsom salt aids in the bodies recovery, helps detoxify, ease aches and also increases your white blood cell count. Taking a hot bath also relaxes and calms the body against any body aches that come along with having the flu. A hot bath is also an effective way to loosen any mucus and assists in breathing easier. Epsom salt is very affordable and you can find it at pretty much any grocery store or super market. 

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

By: Dr. Travis Klug, D.C.

Julia Jacobson, Office Manager 
Oxboro Family Chiropractic, P.A.

Sources:

https://www.epsomsaltcouncil.org/expert-advice/doctors-treat-coldsflu-with-epsom-salt/

https://grassrootshealth.net/blog/vitamin-d-prevent-flu-epidemic/

https://www.sylvane.com/blog/4-reasons-to-use-a-humidifier-during-flu-season/

https://universityhealthnews.com/daily/eyes-ears-nose-throat/5-best-home-remedies-for-flu-treatment-backed-by-scientific-studies

https://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-how-much-vitamin-d-do-you-need

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/

Migraines

Migraines are one of the world's most pervasive neurological disorders. Billions of people suffer from them worldwide, including 13% of US adults. 90% of the 38 million Americans who suffer from migraines each year say that migraines compromise their ability to work or even function normally. Migraines are diagnosed based on symptoms and medical history.  The root cause of this disease is very challenging pin point. 

In prior years migraine sufferers relied solely on rescue drugs that they could take once symptoms were already in place. These kinds of treatments were often only a temporary fix. Studies indicate that migraines are often triggered by pollutants, toxins, pollen or other allergens, even certain foods; different things can be a trigger for different people. Today there are things people can do to prevent migraines. Experts recommend keeping a diary to try and pin point what triggers your migraines. Focusing on lifestyle changes are also very helpful, although we cannot eliminate all triggers, this is a good place to start. Two of the most common things research says to do is stay hydrated and get rest. 

An addition to lifestyle changes to help prevent or reduce migraines is yoga. Yoga can help you relax and relieve some stress which can also contribute to migraines. Some studies also have shown that acupuncture another alternative to help give relief to these types of headaches. Another alternative form medicine to help prevent migraines is chiropractic care. Recent studies have shown chiropractic care to help relieve migraine intensity as well as frequency. One study found that 22 percent of people who had chiropractic treatment reported experiencing 90 percent less headaches. That same study found that 49 percent of participants had a reduction in pain intensity. 

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

Sources:

http://migraineresearchfoundation.org/about-migraine/migraine-facts/

https://migraine.newlifeoutlook.com/chiropractic-migraines/

https://experiencelife.com/article/how-to-prevent-migraines/

Healthy Drinks For The Summer

It's getting warmer again and the sun is getting hotter.  We all know that when the temperatures go up we have to stay hydrate and drink more liquids.  Yet not all drinks are created equal and some actually do you more harm than good.  So to stay cool and hydrated this summer, we've created a list of some of the most popular drinks, their risks, and their benefits.

Water

Our bodies are 60% water, so it's important to replenish our water by drinking water.  While this may seem like a simple fact, it's harder than most people think.  We lose water with every breathe we take, every time we sweat, and each time we use the bathroom.  All health professionals agree that drinking plenty of water is essential to health, but the recommend amount varies between sources.  Currently, the most clinically supported recommendation is about 9-13 cups daily (2.2-3L). 

So when you're out and about this spring and summer, make sure you pack a water bottle or two to keep hydrated and healthy.

Juice

Natural fruit juices are a great alternative to water when they are in their purest form.  Things like watermelon (which is 90% water), oranges, grapefruit, and other melons can all help to keep us hydrated.  The negative of drinking juice is the added sugar to make them sweet.  Sugar is linked to obesity and other health risks when consumed in large quantities.  If you were to consume 9-13 cups of juice in replacement of water, you would be consuming 207-299g of sugar based on an average of 23 g of sugar per cup of juice.  The recommended daily sugar intake is roughly 25g, making this a very unhealthy way to stay hydrated.

We recommend that if juice is the way you want to keep cool, try to limit your consumption to 100% pure fruit juice without added sugar.  This will help to replenish your body without a huge sugar rush.

Soda

A study performed by Harvard School of Public Health has reported that consuming pop not only has little nutritional value, but can increase your risk of type 2 diabetes, heart disease, and chronic health conditions.  They found that diabetes and heart attack risk increased by 20-26% in people who drank 1 to 2 cans of pop a day.  Another study found that men and women who regularly drink a can of pop a day increased their risk of autoimmune conditions like gout by 75%.  Other health concerns with drinking soda pop is the high levels of phosphates, which can have a negative effect on bones both in adults and in growing children.

Overall, knowing the health risks that come with these sugary drinks and that it does little to keep you hydrated compared to water and natural fruit juices, it is not a recommended regular beverage to keep you cool during the long summer days.

Sports Drinks

Sports drinks are great at replenishing our electrolytes and keeping us hydrated, especially when exercising or being active.  It is often the drink of choice when doing work out in the sun, playing sports, or being otherwise active.  Still, for those of us that enjoy the outdoors via a lawn chair or floating in the pool these drinks and their added perks aren't any more beneficial than water.  Still, they are great for hydration after a hard sweat.

Energy Drinks

Caffeine has had a bad rep as a dehydrator in popular culture.  The belief was that because caffeine acts as a diuretic, which increases urination, it dehydrates you more than it hydrates.  That is long since been found to be clinically false, making energy drinks okay to drink on a long, hot day.  Like juice, due to the size of most energy drinks, their caffeine content, and added sugars it is not recommended solely drink energy drinks to stay hydrated this summer.  It is best to have one or two of these a day, drinking water to replenish your body the rest of the way. 

Alcohol

Alcohol dehydrates.  It's as simple as that.  While there are plenty of fun summer drinks that contain alcohol, it is best to limit your consumption.  If you are going to be out in the sun and drinking, it is recommended to have one cup of water for every alcoholic drink you consume to replace the water you are losing. 

For more information on this and other health and wellness tips visit our website at:

www.oxborochiro.com

Sources:
http://www.webmd.com/parenting/features/healthy-beverages
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/soft-drinks-and-disease/

Eating More Veggies

Elizabeth Millard writes in her article titled, "How to Eat More Veggies", about ways to incorporate more vegetables into everyday life. The Dietary Guidelines for Americans (DGA) currently recommends that people consume at least 2 1/2 cups of vegetables every day, although health experts believe these guidelines are too low. Governments around the world typically recommend more servings of vegetables for their citizens, according to Terry Wahls, MD. Wahls believes that the DGA is heavily influenced by groups like the National Cattlemen's Beef Association and the International Dairy Foods Association. Wahls currently recommends 9 cups of vegetables per day, while the average American currently only consumes 1 1/2 cups a day. Half of this amount includes potatoes and tomatoes. Wahls dramatically changed her diet after experiencing several years of effects from MS. Her diet plan includes many of the same principles as the Paleo diet but also a large amount of vegetables. Cells rely on their mitochondria to effectively work, and nutrition is a way to improve the health of the mitochondria. Vegetables can decrease inflammation, while providing vitamins and nutrients to the brain. Gut health can also be improved when vegetable intake increases because fiber can assist in creating a healthy microbiome. 

If you are ready to add more vegetables to your diet, Wahls suggests getting three cups daily from each of the following category. The first category is dark leafy greens, which include arugula, beet greens, bok choy, chard, dandelion greens, kale, spinach, and mustard greens. Herbs are also included in this category. Brightly colored vegetables are another category of vegetables that should be included on a daily basis. These include asparagus, cabbage, peas, peppers, radiachio, red cabbage, purple cauliflower, purple kale, black olives, carrots, pumpkin, sweet potatoes, and squash. Sulfur-rich vegetables are another category of vegetables that can eliminate toxins and nourish cells. These include cauliflower, garlic, leeks, onions, radishes, shallots, rutabagas, and collard greens. 

If 9 cups a day seems daunting, you can start with committing to a smaller amount, as it is typically easier to add on once you've committed to a certain amount. Eventually, you could work up to 9 cups or more. If fresh vegetables are not available, Wahls recommends at least stocking up on onions, garlic, root vegetables, and dried mushrooms. Frozen vegetables are acceptable, as they are frozen quickly after and retain many nutrients. It can be easier to consume vegetables when they are prepared in different ways. For example, roasting, steaming, grilling, or even turning a zucchini into zoodles for a substitute for spaghetti. It can be beneficial to start slow with increasing your intake due to the amount of fiber and ability to clear out a system. Cooked or fermented vegetables can be easier for someone to digest compared to raw. 

To find out more ways to stay healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/how-to-eat-more-veggies/

Reducing Stress

In the article, “6 Tips to Stop Overscheduling”, the authors explain how to create less stress in your schedule. It can be easy to over schedule and end up being exhausted because of this. In order to stop over scheduling, it is beneficial to acknowledge your limits, notice patterns, and determine what values you have in living everyday life. In order to maintain a manageable schedule, it is important to reflect on what things need to be accomplished and what activities could be dropped. 

The first tip is to build in a 15-30 minute buffer zone for important tasks instead of doing back-to-back scheduling. This buffer room creates space for breaks or prep for the next activity. It is beneficial to know what times of day you are most productive to complete tasks. If you tend to have lower energy in the morning, it may be best to schedule less challenging tasks during that time. It can be challenging to know how long tasks will take so Julie Morgenstern, the author of “SHED Your Stuff, Change Your Life”, suggests timing tasks three separate times to determine how long you should schedule the activity for. It is best to avoid scheduling more than one demanding tasks each day because it can cause anxiety. 

Before beginning work, it can be helpful to turn off email notifications and shut off social media because this creates less distractions. Setting a timer can be beneficial to know when the scheduled time has ran out. It can be easy to multitask when doing tasks. The priority of keeping time for loved one is very important in order to have self-care. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/6-tips-to-stop-overscheduling/

Safe Water

Courtney Helgoe discusses in her article titled, “Truth on Tap”, about how the tap may be a better choice for water consumption. For endless years, water has been cycled through evaporation, condensation, and through rain and that is the only water that we ever have. Only three percent of the world’s water is fresh. 60 percent of the human body is made up of water, and we are only able to go three days without drinking water. 

There have been ideas spiraling that bottled water may be healthier, likely due to water crises similar to what was seen in Flint, Michigan. According to Helgoe, bottled water is not necessarily safer. Bottled water has had a long history. Well water was deemed best in the Middle Ages because of its healing properties. The wells likely had high mineral quantity, which could have been medicinal during that period of time. A specific well called St. Maelrubha’s may have contained lithium, which is used today to treat bipolar disorder. In Europe during the 19th-century, spa waters that contained minerals were utilized for healing. Spa owners would bottle up the water for consumers to take home with them. Perrier mineral water was introduced in the United States in the 1970’s. This type of water was seen as a special luxury. By 1999 though, bottled water was becoming increasingly popular. During 1999, it was found that Americans drank 17 gallons of bottled water each year and now that total is up to 40 gallons. The concerning part is that most of this water comes from single serve bottles. 

James Salzman, states that 55 percent of the bottled water comes from underground aquifers, and this can be claimed as “spring water”. Three brands in particular, Aquafina, Dasani, and Pure Life are “highly filtered tap water”. He goes on to explain that the $1.50 you may pay to purchase a bottle of water could help you to buy up to 1,000 gallons of tap water. To create a bottle of water, it relies heavily on resources, energy, and creates waste. When examining waste of bottles, 22 billion are thrown away each year by Americans. In regards to energy use, it can take three liters of water to create one liter of bottled water and shipping can also be a part of resource use. 

Contaminants can also enter bottled water, and regulations are less strict on bottled water as compared to tap. Bottled water is regulated by the FDA and is tested weekly, although they are not required to reveal if any contaminants are found. Most municipalities test their water daily, and most do even more often than that. Each water system is required to put out a yearly report to discuss any contaminants or any violations they had. This can provide the consumer with critical information about the water they are consuming, that may not be possible when drinking bottled water. The use of bottled water can reduce the amount of investments put into municipal water. 

To break a bottled water habit, there are some tips you can use. A glass or stainless steel bottle can be used and investing in a water-filtration system can be beneficial. It is important to be aware of water issues in the area you live in and making local lawmakers about them. 

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

Source: https://experiencelife.com/article/truth-on-tap/