New Year's Resolutions

It's a new year and often times this means a new you! Many people around the world look to improve themselves and their lifestyles by creating attainable and reasonable goals. Here are a few suggestions when carrying out a new year's resolution. 

Write down your goal or resolution. According to recent studies, those that write down goals are ten times more likely to achieve their goals than those who did not write them down. Research after research demonstrates this phenomenon. One way to write down your goals is to put them on post-it notes and place them in areas where you go every day. An example is to write down the goal and attach the post-it note to the bathroom mirror. This way when you get up in the morning, one of the very first things you see or read is your goal. This is a great way to have a daily reminder of what you want to achieve. 

Start small. Do not create goals that seem impossible to reach or are too difficult to attain. A goal needs to be within reach otherwise it can become discouraging and even create a more unhealthy lifestyle. For example, if you have a goal to begin working out this year, do not start out by working our 6 or 7 days per week. Instead, begin by working out 2 to 3 days per week to establish a schedule a motivation. If you continue to succeed, then add a couple more days and a little more time to your workouts as you feel fit. This creates positive re-enforcement and motivation to continue your resolution. 

Create a support group. Everyone has heard the saying "two are better than one" or "there are strength in numbers". This is ever so important when setting new year's resolutions. When we begin a new routine often times we become worn out or have less energy. As this happens it makes it more difficult to continue what you started. When you have another person, or other people, that are looking to achieve similar goals it can create accountability and positive re-enforcement. 

Reward yourself as you go. If eating healthier foods is your new year's resolution, obviously focus on cutting out unhealthy foods, but also reward yourself with little "treats" as you move forward in your goal. As previously mentioned, goals need to be attainable. If you have a hard time staying away from sweets it can be very difficult to cut them out entirely. So instead, as you continue to improve your eating habits, give yourself a treat every couple of days. As time progresses your desire to eat unhealthy foods will continue to diminish and this will make it much easier to follow through with your resolution!   

To learn more ways to keep you and your family happy and healthy, visit our website at oxborochiro.com. 

By: Travis L. Klug, D.C.

Source:

 https://medium.com/@adsactly/the-importance-of-writing-down-clearly-defined-goals-21d90ca78844

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

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/

Stress

Everyone, at one point of time or another, has had to deal with stress in their lives. There are many different categories to stress and there is a multitude of ways to manage stress. Eustress is a form of "good stress" and this includes positive stress that improves performance, increases productivity and makes you feel excited. Distress is a form of stress that arises from negative experiences, sorrow or pain.  Categories of distress, or stress, includes acute stress, episodic acute stress and chronic stress. When we are exposed to stress our bodies activate the "flight or fight" response. When this occurs we have a quick release of adrenaline and norepinephrine resulting in heavier breathing, increased pulse and increased blood flow.

Acute stress is the form of stress that is short lived and is commonly caused by reactive thinking. This is the most common form of stress. Acute stress can arise from having a difficult conversation with someone and thinking about that conversation over and over again, worrying about how the conversation went. This form of stress can lead to an array of health problems, including muscle tension, headaches, stomach pain or increased blood pressure. 

Episodic acute stress is very similar to acute stress, however it occurs when individuals frequently suffer from acute stress. Episodic acute stress is broken down into two categories; "Type A" personality and the "Worrier". Type A personality includes individuals that exhibit excessive competitive drive, impatience and aggressiveness. According to Friedman and Rosenman, two cardiologists that developed the categories of episodic acute stress, Type A personalities are a significantly higher risk of developing coronary artery disease. The "Worrier" is someone who frequently worries about daily events. They have consistent negative thoughts about what may happen and forecast catastrophe in almost every situation. Unfortunately this form of stress can lead to high blood pressure, emotional distress, muscular distress, irritable bowel syndrome and a wide variety of health conditions.

Chronic stress is long term stress that is the most harmful of the three. This form of stress is often caused by traumatic experiences in one's life or from childhood trauma. If this form of stress is left untreated it can lead irreversible physical and mental deterioration. Chronic stress can lead to anxiety, depression or post-traumatic stress disorder. When someone is suffering from this form of stress there is a change in that individuals brain and body neurobiology. An actual physical change occurs within the brains neurons and pathways that changes a person's personality.    

With stress being a big part of our lives it is a good idea to practice stress management. Find a hobby that you enjoy that helps you relax and forget the world for 20-30 minutes per day. This could include crafts, yoga or general meditation. These help by doing the opposite of the "fight or flight" response, and there is a reduction of pulse, blood pressure and breathing. A good mediation technique includes finding a quiet area for 10-20 minutes and focusing on your breathing. As you are sitting in a quiet place, focus on breathing through your nose and focusing on something that is relaxing to you to distract you from your surroundings. 

Other stress management includes exercising, going for walks, chiropractic adjustments and massage therapy. All of these work to release endorphins, or the body's natural pain killers. They all also help to keep our bodies functioning more properly by lubricating the joints, strengthening the heart and overall reducing physical stress!

By: Dr. Travis Klug, D.C.

Source: https://spacioustherapy.com/3-types-stress-health-hazards/