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/

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

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

Back to School

As the summer days start to get shorter and the Minnesota weather gets a little colder, it is time to go back to school. Here are a few things that can make getting your kids ready for another school year a little bit easier for yourself and the kiddos. A few days before school starts up again have your kids start getting used to their new routine; eating dinner earlier, showering at night (taking a shower at night can help lower blood pressure and relieve stress), going to bed earlier and waking up before they're used to. 

Keep in mind that breakfast is the most important meal of the day so don't skip it. Make the mornings easier for yourself and your kids and try meal prepping breakfast or try a new quick breakfast recipe. Make sure your kids give themselves enough time in the morning so they aren't rushing and getting stressed before the day begins. This is a great learning opportunity about the importance of time management. Also make sure they get to school on time, whether it be by school bus or you dropping them off, no kid likes to walk into class late. 

To save time in the morning, try packing lunches ahead of time. Packing a lunch is not only more cost effective but it can also be a healthier alternative and protect your child from any food allergies they may have. See below for recipes from Tasty for easy and delicious lunch options. Another recommendation is to encourage your child to drink enough water throughout the day and stay hydrated. 

After a long day of sitting in a classroom try signing your child up for an after school activity. This allows your child to spend time with their friends, get exercise and blow off some steam before coming home. Try looking through your local community activity guide to see what is available and have them try something new! 

Although you are also busy all day, try to ensure your child has a healthy and filling dinner. Remember that at least half of your child's plate should be fruits and veggies. Try a new recipes from below for quick and easy dinner options. Have your kids try new things, no matter how difficult don't fall back on easy "kid" meals. Remember that picky eaters are made, not born. Additionally limit screen time at night as this can help improve your child's sleep schedule. Lastly double check that they got all their homework done before going to bed. 

As a parent it is essential to take time for yourself at the end of the day. Aim to take an evening walk, go to the gym, watch your favorite show, take a hot shower or read your favorite book. Always make time for yourself as well! To find out more ways to keep yourself and your family healthy and happy, visit our website at www.oxborochiro.com. 

Recipe Websites in Order:

https://tasty.co/search?q=easy+breakfast

https://tasty.co/search?q=school+lunches

https://tasty.co/search?q=easy+dinner

https://www.foodnetwork.com/recipes

By: Julia E. Jacobson, Office Manager

Oxboro Family Chiropractic, P.A.