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 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/

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

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

The Benefits of a Massage

Massage therapy is much more than just relaxation – it can be very beneficial for a number of different conditions! Seeing a massage therapist on a regular schedule can produce long term results and help with a variety of issues.  Massage therapy can:

• Stretch and work out tight or weak muscles.
• Reduce stretch marks and scar tissue by promoting tissue regeneration.
• Improve range of motion and low-back pain.
• Help alleviate spasms and cramping of the muscles.
• Reduce migraine intensity.
• Help lessen the symptoms of depression and anxiety.
• Improve joint flexibility.

Massage can bring excellent benefits to your overall health, and can be a great addition to your regular healthcare routine.  

To learn more about massage therapy at Oxboro Family Chiropractic click here!

 Or visit our website at www.oxborochiro.com

Good Body Mechanics For Gardening

If you plan on gardening this spring here are some little things to keep in mind with your body mechanics. 

Gardening can be very physically and mentally therapeutic. Physically it can burn up to 340 calories an hour while also mentally unwinding. It is very important to use proper body mechanics when you are doing gardening tasks. Lifting and pulling weeds can really cause damage to the body if not done properly. Using good body mechanics can reduce the risk of injury. So I will give some insight on some things that you can do to reduce the risk and make gardening a delightful experience. You should take 5-10 minutes to stretch and warm up muscles especially the hamstrings,quadriceps, back and the shoulders. Try not to do too many repetive moves such as bending and twisting which can increase strains on the muscles and joints. If you can use a knee pad when kneeling that also helps to reduce risk of injury. Make sure to drink lots of water while you are you gardening. Always make sure you take the time to enjoy being outside in the sunshine and fresh air as that will help with your mind body and soul. If you use these tips you will have less injuries and have a beautiful garden. At any point while doing this if you feel too stressed or winded you should take a short break so insure you don't do any real damage to your muscles. Otherwise enjoy your gardening in the spring. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

http://physicaltherapyptc.com/good-body-mechanics-with-gardening

Improving the Circulatory System

The circulatory system plays an important part in keeping you alive by delivering oxygen and nutrients throughout the entire body’s cells, while removing toxins. In an article written by Laine Bergeson titled “How Exercise Affects Circulation (and Vice Versa)” she discusses how the circulatory system affects athletics and fitness. Exercise can be a way to improve the circulatory system by making it stronger, more flexible, and expansive. Typically exercise is used as a way to lose weight, increase strength, or build endurance and circulatory system improvements aren’t as noticeable. Some of the benefits of exercise for the circulatory system are listed below. Exercise can increase blood vessel health by increasing its flexibility. In regards to blood vessels, you want them to be flexible rather than stiff or thick. Stiff vessels can occur when low-quality fats or sugars are consumed. With flexible arteries, they are able to constrict and dilate appropriately for distribution of blood throughout the body. Exercise helps increase flexibility by reducing inflammation and buildup of plaques in the arteries in addition to preventing blood clots. 

Exercise can also increase hormone production in the vascular system, particularly atrial natriuretic peptide (ANP), which counteracts high blood pressure. A strong heart can lead to more effective pumping of blood throughout the body and to reach muscle tissue. With the increase of blood, it can widen vessels and even build new ones. Aerobic activity can also improve lung capacity. The lymphatic system can also be helped by exercise. The lymphatic system helps balance fluids in the body and fights infection by producing white blood cells. Some ways to increase lymphatic system health by jumping on a trampoline and doing inversions. Massage can improve circulation by increasing blood flow and cardiovascular function. In particular, manual lymph drainage massage can improve lymphatic circulation. Cold hands and feet could be due to poor circulation and exercise can help blood flow immediately and over long-term. To find out more ways to improve your health please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/how-exercise-affects-circulation-and-vice-versa/

Protecting Your Brain

In an article written by Michael Dregni titled, "CTE Found in 99 Percent of NFL Players Studied" he discusses information from an interview with Bennet Omalu, a forensic pathologist, about the impact that high-contact sports can have on the brain. CTE stands for chronic traumatic encephalopathy, and it has been found to be quite prevalent in football players. CTE is associated with repeated trauma to the head. 202 deceased football players' brains were researched and CTE was found in 177 of those players. 110 of the 111 players that played in the National Football League had been found to have CTE. Families were interviewed about their loved ones to discover more information about their histories. Among those diagnosed with severe CTE, 89 percent were found to have behavioral disorders, mood disorders or both. 95 percent of them had cognitive issues and 85 percent had indications of dementia. The research is limited by the fact that the participants of the research may have been motivated to participate because of the awareness that repetitive blows to the head can cause CTE. 

Bennet Omalu was the first person to discover it in 2002 when he was performing an autopsy on former Pittsburg Steelers lineman, "Iron Mike" Webster, who died at the age of 50. Webster was known for never missing a football game from 1975 to 1986. Webster suffered from ailments such as dementia, delusions, paranoia and explosive moods for the last years of his life. Omalu states that CTE is caused by trauma by blunt force or acceleration-decleartion injuries through sports or car accidents. Some of the symptoms of CTE include depression, bipolar disorder, decrease in executive processing, substance abuse, impulsivity, memory loss and decreased intelligence and language. CTE can be diagnosed based on symptoms in those who are living but only a definitive diagnosis can be made after death. Omalu believes that eventually CTE could have a treatment or at least an intervention that can slow down how the disease progresses. 

Omalu believes that pharamological interventions may be more helpful than technological devices. He states that no children under the age of 18 should participate in activites like boxing, football, hockey, wrestling, mixed martial arts or rugby because the brain is not fully developed. In sports like soccer, he suggests removing "heading the ball" for those under 18 years of age and participation in soccer to start around the age of 12-14 years old. Some noncontact sports that could serve as alternatives include track and field, basketball, volleyball, badminton, tennis, swimming, table tennis, etc. He states that high-impact, high-contact sports put people at an increased risk of developing a brain injury, and that we should keep our children away from such activites. To find out more ways to keep you and your family healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/cte-concussions-nfl-football/

NSAIDs

Craig Cox writes in his article titled, “The High Price of Pain Relief” about the precautions that should be taken when using common medications like NSAIDs (nonsteroidal anti-inflammatory drugs). A Danish study has shown that these types of medications are linked to increased incidences of heart attacks. For users that have existing heart issues, researchers advise limiting their use or avoiding them. The study looked at ibuprofen and naproxen specifically, and it was discovered that 31 percent of those taking ibuprofen were more likely to suffer from a heart attack than those that did not take the medications. 

Participants that were taking Diclofenac, another type of NSAID, were at a 50 percent increased risk of having a heart attack. The heart-related risks with these medications include affecting blood clotting, constricting arteries, increasing fluid retention and increasing blood pressure. The lead study author, Gunnar Gislason, states that these types of medications should be sold in lower doses in pharmacies because seeing them on store shelves gives the impression to consumers that they do not carry high risks. Christopher O’Connor, an MD, argues that these types of medications should remain on shelves so those that are experiencing pain can find relief, rather than feeling afraid to take pain medications. Overuse of NSAIDs has been associated with autoimmune diseases, renal issues, ulcers and deteriorating joints. The Mayo Clinic states that those taking NSAIDs should take the lowest dose possible for the shortest time period. As always, it is best to speak with your provider about the benefits and risks of any medication. For more information on how to keep yourself and family healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/the-high-price-of-pain-relief/

Chronic Pain

Chronic pain is a condition that affects millions of people everyday. Hallie Levine in her article titled, "9 Things You Never Knew About Chronic Pain", details various information about chronic pain and some things that may help or hinder chronic pain. One in four Americans currently suffer from pain that lasts more than one day. In general, women are more likely to feel pain from various conditions. Experts in the field are unsure why women are more susceptible but it has been hypothesized that it may be due to hormones, genetics, immune system, estrogen levels and psychological factors. Men may be more susceptible to acting tough and not acknowledge pain, so the statistics on who experiences more pain may be skewed due to this fact. It may seem intuitive to rest when pain is present, but providers are encouraging people to resume daily activities as soon as they can. One research study reported that those with low back pain who stayed active ended up experiencing less pain and increased function than patients who were told to decrease activity. 

Perimenopause in women can increase the incidences of migraines. The risk has been found to increase by 62 percent around this time of life but birth control pills or estrogens patches may help decrease pain. There are some natural remedies that have been found to help chronic pain. These include acupuncture, chiropractic, yoga and massage. A study done by the NCCIH showed that over an 18-month period chiropractic treatments can work as well as typical treatments for lower back pain. Chiropractic adjustments can allow help with neck pain and migraines. The author notes that consuming items like tart cherry juice, sardines and oil olive can help alleviate pain. In a 2013 study, those that had osteoarthritis drank 8 oz. of tart cherry juice twice a day for a six-week period. Participants saw decreases in pain and increased function. Sardines and olive oil have both been found to have anti-inflammatory effects. Refined grains, red and processed meats and sugary drinks have all been found to negatively affect chronic pain due to an increase in inflammation. 

There have been some myths that cracking knuckles can potentially lead to arthritis and evidence has not been found to support this notion. The popping you may hear from cracking is due to bubbles popping in the synovial fluid around the joints. It may be beneficial to decrease the amount of knuckle cracking though because studies have shown cracking knuckles can lead to increased swelling and decreased hand grip strength. Fibromyalgia is a problem concerning the musculoskeletal system, which can lead to pain throughout the entire body. Treatments for fibromyalgia vary but some lifestyle changes like exercising and reducing stress may help. Providers may prescribe antidepressants or antiseizure medications to help with fibromyalgia pain. Opiods can be prescribed for acute injuries to reduce feelings of pain in the body, but the length of time on these medications should be reduced and used for as little time as possible given their addictive side effects. It is best to always speak to your provider if you have any concerns about chronic pain. To find out more ways to keep yourself healthy and free of pain, please visit our website at www.oxborochiro.com. 

Source: http://time.com/4723105/chronic-pain-facts/

Smoothie Additions

Smoothies are a great way to get in additional nutrients into your everyday diet. Natalie Rizzo details in her article titled, “Surprising Foods to Add to Your Smoothie” about the new ways to incorporate healthy foods into smoothies. Her first ingredient she suggests adding to a smoothie is almond flour for its ability to increase protein, vitamins and fiber in a diet with fewer carbohydrates. Almond flour is made from almonds and can also be added to yogurts. Another food item to add to smoothies are chia seeds. They contain antioxidants, fiber and omega-3 fatty acids. Chia seeds will expand when placed in liquids so remember to not let your smoothie sit too long or it will become gelatinous. Many juices can be added to smoothies for extra taste but pomegranate juice is a particularly good choice. This juice has a high polyphenol content, which can help with post-workout recovery. It is best to purchase 100% pomegranate juice with no added sugar. Pomegranate juice also has as much potassium as a medium-sized banana, which can help with hydration. 

Matcha is another ingredient that can be beneficial to add to smoothies. Matcha are ground up green tea leaves that contain a higher antioxidant amount than regular green tea. Matcha contains ECGC that increases resting and post-exercise fat metabolism. The antioxidants found in matcha can help with post-workout inflammation. Avocados are rich in healthy fats (monounsaturated), vitamins (A,D and E), minerals and phytochemicals. They add a creamy texture and almost 300 calories. 1/4 of an avocado can be added to a smoothie for a creamier taste with less calories when watching weight. 

Kefir is cultured milk that contains probiotics. Probiotics are helpful for the gut by increasing its health and immune function. Kefir has a high protein content, approximately 11 grams in 8 oz. It is also rich in calcium and vitamin D. Kefir has a tangy taste so it may be helpful to add it to a smoothie that is sweeter. The final suggested food item to add to smoothies is Montmorency tart cherry juice. It contains high antioxidants and can decrease muscle damage after doing strength training. As with Kefir, it may be best to add it to a sweeter smoothie due to its tart taste. For more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: http://www.muscleandfitness.com/nutrition/healthy-recipes/7-surprising-foods-add-your-smoothie

Healthy Food Swaps

February was American Heart Month. In the article titled, “9 Food Swaps to Strengthen Your Heart”, the author Charlotte Martin discusses healthy changes that can be beneficial for your heart. In general, the food swaps discussed will promote heart health by lowering saturated fat, increasing items in the body such as omega-3s, monounsaturated fats, fiber and antioxidants. 

To lower saturated fat intake, it is best to swap beef for items like lentils. Lentils are filled with fiber and magnesium, which can increase heart health. An easy way to incorporate lentils in recipes include adding them to tacos, sloppy Joe sandwiches or using them in broths. Mayonnaise can be a common ingredient in sandwiches or dressings but a healthier option is subbing in Greek yogurt. Greek yogurt provides protein and a lower fat content which is healthy for the heart.

Refined carbohydrates like croutons can be appealing on salads but typically they do not contain many nutrients. These types of carbohydrates can lower levels of good cholesterol (HDL) and increase levels of bad cholesterol (LDL). Croutons can often contain excess sodium too, which can increase blood pressure. An easy swap for croutons is using nuts, which contain protein and omega-3s. Although there has been debate about how alcohol can negatively or positively affect the body, wine consumed in moderate amounts is currently deemed heart healthy. It contains an antioxidant known as resveratrol, which can reduce inflammation. Red wine has also been found to decrease cholesterol levels and other cardiovascular risks. The daily amount suggested is one drink for women and two drinks for men. 

Another healthy swap is reducing soda for drinks like coffee. Sugar found in soda has been found to cause weight gain and increase insulin levels, both of which are risks for development of cardiovascular disease. Regular coffee intake can reduce cardiovascular issues because it contains antioxidants and other compounds. Avocados can be a great alternative to items such as cream and butter. Avocados contain mostly monounsaturated fats that are deemed heart healthy because they can reduce LDL cholesterol levels. Avocados work well for those avoiding animal products or who are lactose intolerant. If you want something crunchy to eat, mini bell peppers can be a great substitute for items like chips. Bell peppers contain vitamin C, which can have an antioxidant effect which could reduce risk of cardiovascular disease. 

To find more articles like this or to look at the benefits of chiropractic care, please visit our website at www.oxborochiro.com.

Source: http://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/9-foods-swaps-strengthen-your-heart

Chiropractic Adjustments

According to Christina DeBusk, one out of every five Americans experiences anxiety disorders according to Christina DeBusk. Chiropractic adjustments have been shown to lower feelings of nervousness and unease that can be caused by these disorders. In a poll completed by the website AnxietyCentre.com more than 52 percent of those who responded stated they "experienced little to great benefit" in anxiety levels after chiropractic adjustments and reduced negative side effects that can be caused by anxiety. In those participants, one out of five said they would recommend chiropractic care for others that may be experiencing stress.

Chiropractic adjustments have been shown to improve sleep, lower digestive issues and irritability.  For those that may be fearful of manual chiropractic adjustments, there are tools that can be used to reduce anxiety and increase comfort. Instruments used in chiropractic work adjust at a rate that doesn't allow muscles to tense and try to resist treatment. The instrument only affects the area it to applied to so it doesn't negatively impact any nearby joints. This can be a gentler approach to chiropractic work for those who are anxious about adjustments. To find out how chiropractic adjustments can benefit you, please visit our website at www.oxborochiro.com. 

Source: https://www.chiroeco.com/chiropractic-adjustments-2/