Healthy Tips

Tips for Headache and Migraine Prevention

Posted: April 30, 2017
By: Norburg Chiropractic

 

 

 

 

 

 

 

 

  1. Avoid foods that are likely headache and migraine triggers such as: aspartame, alcohol, overly processed foods, food additives (for example: MSG and nitrates), aged cheeses, and soy-based foods.

  2. Develop a regular sleep routine to ensure sufficient rest. Eight hours a day is recommended. Too much or too little sleep can contribute to headache.

  3. Stay hydrated! Drink plenty of water and avoid highly caffeinated drinks and sodas. Avoid dehydration by getting at least eight 8 ounce glasses of water per day.

  4. Don’t go too long between meals and do not skip meals. Headache sufferers should eat meals in smaller portions and spread them throughout the day. Eating 6-8 times daily in small portions as opposed to 3 larger meals.

  5. Cut back on caffeine. Though caffeine can be beneficial in treating headaches, especially migraines, daily consumption of caffeine should be limited to 1 or 2 caffeinated beverages per day.

  6. Reduce or eliminate processed foods. Eat plenty of fresh fruit and veggies, fatty fish (like salmon), almonds, and proteins in moderation. Aim for at least 50% of carbohydrates to be whole grain.

  7. Manage stress with exercise, yoga, or deep breathing. Take up a hobby and spend time outdoors.Maintain good posture and move about during the day. If you are stuck at a desk all day, set an alarm on your phone or watch to help remind you to get up and move around some every hour.

  8. Keep a headache journal to help you discover your body's headache triggers and what helps or hurts in headache prevention for you.
  9. Maintain good posture. 

  10. If you are stuck at a desk all day, set an alarm on your phone or watch to help remind you to get up and move around some every hour.

 

Resources: http://www.everydayhealth.com/headache-migraine/headache-prevention.aspx

https://americanmigrainefoundation.org/understanding-migraine/diet/

 


Trying to quit? Tips from former smokers can help you succeed

Posted: March 31, 2017
By: BPT

(BPT) - Since the Surgeon General released the first report on smoking in 1964, the smoking rate among adults has decreased from 42 percent to 15 percent. Though great strides have been made, more than 36 million adults in the United States continue to smoke cigarettes, claiming nearly half a million lives a year and leaving 16 million others to live with an illness or disease caused by smoking. There are now more former cigarette smokers than current smokers in the United States, and more than half of all people who have ever smoked have quit, according to the CDC.

If you're still smoking and would like to quit, you're not alone. Nearly seven out of 10 cigarette smokers want to quit for good. Although each person's journey to a tobacco-free life is different, knowing what's worked for others could help you find what works for you. Participants from CDC's Tips From Former Smokers(TM) campaign share what worked best for them in their journeys to quitting smoking.

Choose a quit date and support team

Tiffany Roberson, 35, of Louisiana started smoking when she was just 19, despite having watched her own mother, a smoker, die of lung cancer. Over the years, Roberson tried to quit multiple times but struggled to stay quit for good. When her own daughter turned 16, she was inspired to try again. This time, a combination of tactics helped her succeed.

* A nicotine patch helped control her cravings. She chose it because it was discrete and easy to use.

* She chose a quit date. To avoid the temptation to smoke, she stayed busy on that day.

* She told her daughter and another relative she was quitting so she would be accountable for staying smoke-free. Her relatives supported her with a daily text of encouragement, noting the day of her progress-"Day 2 without smoking" and, eventually, "Day 365 without smoking."

* During work breaks, she drank water instead of smoking.

Create accountability

Beatrice Rosa-Swerbilov, 40, from New York tried her first cigarette at just 7 years old, and became a regular smoker at age 13. Although she had tried many times before, she quit for good after her 11-year-old son wrote her a letter asking her to quit smoking. Here are her success strategies.

* Avoiding triggers-things or situations that made her crave a cigarette. For example, going out for drinks with friends was a trigger, so Rosa-Swerbilov gave up doing that for a while.

* Creating accountability for herself by telling everyone that she was quitting. Her hope was that if someone did see her smoking, they would say "Oh, I thought you quit," thus holding her accountable for her decision to quit smoking.

Manage stress

Amanda Brenden, of Wisconsin, began smoking in fifth grade and was a daily smoker by age 13. She would duck outside during the day - even during Wisconsin winters - to smoke. By college, she was smoking a pack a day. When she got engaged and found out she was pregnant, she tried to quit, without success. The stress of being a pregnant college student drove her back to cigarettes. Her daughter was born two months premature and today still struggles with asthma. Breathing problems like asthma are common in premature babies.

* Stress was a trigger for Brenden, as it is for many smokers. In a smoking cessation class, she learned stress reduction techniques. She also relied on support from her family.

* When Brenden feels frustrated, she exercises to release her negative energy rather than reaching for a cigarette.

Substitute positive for negative 

James Fulton, 40, of New York, began smoking at 14 to emulate his father, a smoker who was well-respected in their community. When decades of smoking began to affect his health, Fulton created a plan for quitting that included replacing negative behaviors with positive ones.

When he felt a craving for a cigarette, he used a nicotine patch or chewed sugar-free gum. He's learned to rely on exercise, becoming an avid cyclist and swimmer.

Rebecca Cox-MacDonald, 57, of Texas, also found exercise to be helpful in quitting. Surrounded by a family of smokers, she started smoking as a teenager. Multiple events inspired her to try quitting a final time; her father died of a smoking-related illness, she watched the health of other relatives who smoked deteriorate, and she developed severe gum disease-a risk for smokers-that required her to get bone grafts and dental implants.

She quit and committed to a healthier lifestyle that included regular exercise like running and getting treatment for the depression that had been a major factor in keeping her smoking.

The CDC's Tips From Former Smokers campaign brings together science-backed health information and quitting tips drawn from the real-life experiences of former smokers. For more information about how you can quit smoking, including tips from successful former smokers, visit the CDC's Quit Guide online.


5 easy tips to prepare your family for the daylight saving time change

Posted: February 28, 2017
By: (BPT)

(BPT) - Daylight saving time brings brighter evenings and a reminder that spring and warmer weather are within reach. However, it comes with the potential to wreak havoc on a family's sleep routine. Time changes can make morning schedules just a little bit harder for parents everywhere.

"A time change shifts our body's normal schedule and losing an hour of sleep during daylight saving time can be a tough transition for moms and their families," says Shannon Wright, a registered dietitian and wellness expert for Natrol, a market leader of vitamins and supplements.

Despite this, daylight saving time may be just the right time to reset sleep routines and get family schedules back on track.

"Use this time change as a reason to start implementing a better night time routine for the entire family," Wright says. "If adults do not get the seven to nine hours of sleep the body needs, it can have significant consequences such as decreased mood, poor performance at work and an increase in accidents can occur."

To help families get through this time change adjustment, Wright recommends these tips and tricks to help ease into the transition and get the best night's sleep possible:

1. Stay consistent. 

Develop a nightly routine to help regulate your body's sleep and wake schedule. Aim to go to bed and wake up around the same time every day, even on weekends. This can help support your body's natural sleep cycle and also support the body's release of melatonin, which helps put you to sleep and promotes more restful sleep.

2. Limit nightime screen time. 

Unwinding with your favorite TV shows or reading the latest news on your smartphone or tablet can seem like a nice way to ease into falling asleep once the kids are in bed, but it can hinder your sleep if you do it within an hour of bedtime. The blue light release from these various technological devices can actually trick your brain into thinking it is daytime and your body will delay its release of melatonin.

3. Step outside.

Use that extra daylight to spend some quality time outside with your family. Research suggests a correlation between exercise and a good night's rest. You can even use a pedometer or step monitor to ensure you're moving your body enough throughout the day. Challenge your family to be more active and your whole family will be getting more sleep.

4. Create an environment for sleep. 

A perfect sleep environment should be dark, quiet and cool so you can fall asleep faster and stay asleep. If you have challenges with any of these factors, invest in some blackout curtains, ear plugs or a fan.

5. Get support with a melatonin supplement

Various factors can affect the natural production of melatonin in our bodies such as age, diet, time changes and stress. Supplementing with melatonin can help establish normal sleep patterns to give you a more restful, relaxing sleep and in turn, better overall health. Try Natrol Melatonin, a 100 percent drug-free sleep aid that is non-habit forming to help you fall asleep faster and stay asleep so you wake up feeling refreshed.

"Keep in mind that everyone's body is different so use these tips and be patient. Before long, moms and their families will be fully rested and ready to tackle their busy days," Wright says.

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Backpack Safety!

Posted: August 25, 2016
By: Dr Terri Norburg
Backpack Safety: Bigger Is Not Better!
Safety tips on how to avoid backpack injuries:

1)      Wear both shoulder straps evenly to properly distribute backpack weight.

2)      Get the correct size backpack for your child.

3)      The backpack should not extend below the lower back.  Bigger is not better.

4)      Lighten the load and put the heaviest items in the backpack first keeping them the closest to the body.

5)      Lift the backpack with your legs and place it on one shoulder strap at a time.

6)      Do not leave backpacks on the floor to avoid someone tripping on them.

7)      Choose a quality backpack that has wide well-cushioned shoulder straps with a lumbar support/padding.

8)      Talk to teachers about reducing the need to bring home textbooks or if at all possible, have an extra set for home use.

9)      If you are concerned about your child’s backpack safety, please ask your chiropractor to help fit your child’s backpack properly.


5 Easy Tips for Keeping the Entire Family Healthy for Back-to-School

Posted: August 2, 2016
By: Dr Terri Norburg

5 Easy Tips for Keeping the Entire Family Healthy for Back-to-School

It's back-to-school time, and that means trips to school, scraped knees, books, back packs, and school sports. The activity can be great for you and the kids, but heavy back packs and bad posture can hurt your kids and their backs.

So here are 5 Easy Tips that will help keep the entire family healthy for back-to-school:

  1. Find a good back pack! A good pack is light, snug and comfortable to wear. It should be made of vinyl or canvas, with two wide padded shoulder straps and a waist strap. All straps should be used and adjusted so that the pack is snug against the wearer’s back and not “falling away” from the body.

A quality back pack is only as good as the way it is packed! Make sure the heaviest objects are close to the body and any bumpy, odd-shaped objects are placed on the outside, away from the back.

  1. Moving your kids into their college dorm room or new apartment? Lifting heavy boxes can give you back pain. Be sure to label your boxes so that helpers know what can be found inside and how heavy they will be. Tape the boxes so that they are sturdy and the contents do not shift while being handled.

Before lifting, make sure that you have balanced footing and good grip (boxes with handles are ideal).

Face your work. Stand so that your nose, hips and toes are facing forward. Keep the object as close to your body as possible and bend from the hips and knees.

  1. Hit the books but help your back! When you are studying or reading, use a book stand so that your book is at eye level. This will reduce the amount of strain on your neck and shoulders from having your book lay flat. It also has the added bonus of giving you extra desk space!
  2. Returning back to school sports after some time off during the summer? Remember that your body may not have done that sport in a while and will need extra time to warm up.

Be sure to warm up for a minimum of 10-15 minutes before playing. The warm up should involve simple movements that “simulate” your sport and get the heart rate up. Always stretch after your sport.

  1. Sitting in class with good posture will reduce the strain on your neck, shoulders and low back. It will also help keep you attentive during class! Sit with your shoulders back, chin tucked in and a gentle "C curve" in your low back. Don't arch your lower back or slump forward. Your ears, shoulders and hips should be in a straight line. Make use of your breaks! Between classes stand up, walk around and stretch.

 


DR. NORBURG'S HOME-MADE BONE BROTH

Posted: July 12, 2016
By: Dr Terri Norburg
This great recipe helps to boost your immune system, helps with joint repair, and aids in liver detoxification!          
                                                     
Directions:
  • Bake 2 all-natural whole chickens at 400 degrees for 2 hours. (coat the skin with light tasting olive oil, and sprinkle with your favorite seasoning).
  • Set out to cool.
  • Once cool enough to handle, pull off the chicken meat to use in meals during the week.
  • Break up the remaining carcasses a little, and place into a large pot. Pour the cooking juices in also. Cover with cold water until all the bones are submerged. Add a couple splashes of raw, unfiltered apple cider vinegar. Let stand for 1 hour.
  • After 1 hour, add your favorite soup base ingredients (carrot chunks, celery, onion). 
  • Bring to a boil, then reduce the temperature to the lowest setting on your stove.
  • Cover, and let simmer all night.
  • In the morning, scoop out the bones (may put in a freezer bag and use 1-2 more times), and strain the remaining liquid.
  • Set in the fridge to cool during the day. 
By that evening, the fat will have risen to the top. Spoon off and throw away the surface layer. The remainder should be a beautiful gelatinous material, full off wonderful immune boosting ingredients,  and all the building blocks your joints need  to repair!
It can be heated up by the cup-full and drunk as a wholesome soup (may want to add a little garlic powder and salt to taste), or used for cooking rice, quinoa,or greens.
 
ENJOY!!!

Natural Homemade Lotion

Posted: July 12, 2016
By: Dr Terri Norburg

 Homemade Lotion Ingredients

  • 1/2 cup Almond or olive oil
  • 1/4 cup coconut oil
  • 1/4 cup beeswax
  • Optional: 1 teaspoon Vitamin E oil
  • Optional: 2 tablespoon Shea Butter or Cocoa Butter 
  • Optional: Essential Oils, Vanilla Extract or other natural extracts to suit your preference 
You can customize by adding different essential oils, infusing your oils with herbs first using shea or cocoa butter in place of the coconut oil for more of a body-butter consistency.
 
How to Make Homemade Lotion
  1. Combine ingredients in a pint sized or larger glass jar. I have a mason jar that I keep just for making lotions and lotion bars, or you can even reuse a glass jar from pickles, olives or other foods.
  2. Fill a medium saucepan with a couple inches of water and place over medium heat.
  3. Put a lid on the jar loosely and place in the pan with the water.
  4. As the water heats, the ingredients in the jar will start to melt. Shake or stir occasionally to incorporate. When all ingredients are completely melted, pour into whatever jar or tin you will use for storage. Small mason jars (8 ounce) are great for this. It will not pump well in a lotion pump!
  5. Use as you would regular lotion. This has a longer shelf life than some homemade lotion recipes since all ingredients are already shelf stable and no water is added. Use within 6 months for best moisturizing benefits.

Note: A little goes a long way! This lotion is incredibly nourishing and is also great for diaper rash on baby, for eczema and for preventing stretch marks!


How To Make Your Own Sunscreen

Posted: July 12, 2016
By: Dr Terri Norburg

The ingredients list is simple and you should be able to find everything you need at your local health food store.

All you need is:

  • 1/8 cup of Beeswax granules
  • 1/4 cup of organic Coconut Oil 
  • 1/4 cup of Shea Butter
  • 2 tablespoons of Zinc Oxide powder
  • double boiler or a pot and a glass bowl that will sit on top of the pot with a little bit of boiling water in the bottom
  • blender or hand mixer
  • large mason jar

Once you have all your ingredients ready to go, simply:

  • combine both the Coconut Oil and Shea Butter in your double boiler
  • stir in the Beeswax
  • turn your boiling water down to a low simmer
  • once the Oil, Butter, and Beeswax are melted remove the top boiler (or the glass bowl) – be careful, it’s hot!
  • stir in the Zinc Oxide
  • blend your mixture on high until it is smooth and there are no clumps
  • after blending until smooth, pour into your glass jar and let cool

The mixture might look a little runny but once it cools it will thicken. From there, just scoop out a little each time you plan on going outside, or every 2 hours if you plan on spending the day outside.

Not only does it spread evenly onto your skin but it will help to protect your skin against the damaging UV rays while not infusing your skin full of harmful chemicals.