Healthy Tips

5 Ways to Stay Healthy During Flu Season

Posted: February 7, 2018
By: Norburg Chiropractic

With flu season in full swing, here are a few tips to help keep you healthy. However, if you do begin to experience symptoms of the flu, please see your doctor.

 

  1. Give your body every advantage for fighting off the flu by getting enough sleep every night. It is recommended that adults get 7-9 hours of sleep per day. Studies show that a lack of sleep can leave your body more susceptible to a virus if you are exposed.

  2. Stay hydrated and fueled with good nutrition. Nutrient dense whole foods like leafy greens and lean meats like grass-fed beef and salmon provide high levels of vitamin A, C, Zinc and magnesium. Fresh fruits and citrus provide lots of vitamin C. Drink up! Fresh fruit juice, bone broth, and herbal teas are all great ways to add immune- boosting nutrients to your daily routine. Drink plenty of water. A good rule of thumb is to drink ˝ to 1 ounce of water per pound of body weight.

  3. Limit your exposure. Wash hands regularly and avoid touching your eyes, nose and mouth. If you are sharing your home or workspace with someone who is sick, wipe down shared surfaces frequently.

  4. Treat your senses with aromatherapy. Thyme, Rosemary, Clove and Cinnamon are excellent essential oils for cleansing the air when used in a diffuser. Peppermint, Eucalyptus, Tea Tree, Lemon and Chamomile support respiratory health and can help fight symptoms of cold and flu. Lavender relieves stress, fatigue and headache.

  5. Add some Elderberry syrup to your daily routine. Elderberry has been used for medicine since Hippocrates and recent scientific research has provided evidence for many of the early claims, including immune-boosting properties.


Focus on Fun: 5 Easy Tips for a Relaxed Thanksgiving

Posted: November 13, 2017
By: BPT

 

(BPT) - While Thanksgiving is supposed to be a heartwarming time for appreciating family and friends, it’s no secret the traditionally food-filled holiday can be less than relaxing for those making the preparations.

In fact, studies show 71 percent of Americans feel stressed rather than overjoyed at some point during the holiday season. But psychologists say a key element in warding off that stress is to identify what’s likely to test your nerves, then make plans to work around it.

“From conflict with family to endless pressure to conform to a mythical 'ideal' approach to the holidays, many people find themselves overwhelmed at the holidays,” writes psychiatry professor Dr. Joel L. Young in Psychology Today. “If you're among their number, you're not alone. Changing the way you approach this stressful season can help you move past the chaos and pressure.”

Think about how the following suggestions can keep your Thanksgiving more joyous than jumbled.

Keep it real. Examine whether you have unrealistic expectations about how the holiday should be spent, what it should represent and how guests should behave. Instead of focusing on what it “should be,” appreciate it for what it is. You’re dealing with human beings with human emotions, and as such you can’t expect everyone to bond like glue and equally appreciate each aspect of the celebration.

Begone, bothersome meal prep. Entertaining can be challenging enough without feeling obligated to whip up a delicious meal from scratch. Make the holidays easier and less stressful on the entire family this year; that means no recipe hunting, no ingredient shopping and no worries about roasting that whole turkey to plump perfection (the No. 1 Thanksgiving stress inducer). Order ahead and pick up traditional holiday favorites like entrees, sides and pies from the Holiday Experts at Boston Market in-restaurant on or before Thanksgiving; have dinner catered; or even have a complete Thanksgiving meal delivered to your doorstep in time for the holiday, featuring whole roasted turkey, boneless ham or roasted turkey breast. Forget something at the last minute? Boston Market restaurants are also open on Thanksgiving Day for any holiday revelers with a taste for a Family Meal, whole pies or hot side dishes.

Start a new tradition. Thanksgiving can be exhausting, so it’s the perfect opportunity to commit to taking some time for yourself before your company arrives. Whether you take a walk around the block peacefully by yourself or enjoy a cup of coffee while watching the parade in bed, carving out a little extra time to focus on yourself can ensure you start the day, and holiday, on your terms.

* Fire up, Team Thanksgiving! The holiday should be a group effort, not an overwhelming chore for one or two people. Politely and cheerfully assign a serving crew, a clean-up crew and an entertainment committee, or perhaps ask guests to bring drinks, desserts or late-night snacks. When it comes to cleaning beforehand, you might also consider hiring younger family members seeking holiday spending money.

It’s all about the fun. Post-feast, laying around watching the big game may be just the ticket. But great memories and/or traditions are more likely to be made if group activities are available. Consider playing board games or cards, watching meaningful movies, staging family sporting events, crafting, having a musical jam session or making and decorating holiday cookies together.


7 Tips for Fibromyalgia Relief

Posted: November 13, 2017
By: Norburg Chiropractic

 

Maintaining flexibility and an active lifestyle can greatly benefit patients suffering from fibromyalgia. Here are some simple tips to help ease symptoms of fibromyalgia.

  1. Exercise. According to the National Institute of Arhritis and Musculoskeletal and Skin Diseases, exercising regularly is one of the most effective ways to treat fibromyalgia. Walking is considered one of the best exercises for fibromyalgia sufferers as it safely increases oxygen levels in muscles and decreases pain and stiffness. Exercising in a pool is also a safe and effective way to receive the same benefits.

  2. Stretch. Gentle stretching and relaxation exercises can greatly benefit fibromyalgia patients. Take care to move gently, never stretch to the point of pain, and hold stretches for one minute to receive the greatest benefit.

  3. Strengthen. Strength training can reduce pain and improve overall fitness. Keep the intensity low and start off light. As little as one to three pounds can make an impact by reducing pain and tender points and reducing depression.

  4. Nurish. Eat a well-balanced diet thats aimed at energy. Avoid sweets which provide only a quick energy boost followed by a crash. Instead combine proteins or fats with carbohydrates. Choose fresh, whole foods that are high in fiber. Good sources include: avocado, broccoli, beans, tofu, oatmeal, dark leafy greens and almonds.

  5. Magnesium. Low magnesium is often associated with symptoms of fibromyalgia. Eat magnesium rich foods and relax in an Epsom salt bath a few times per week to increase magnesium levels.

  6. Massage. Massage therapy can improve chronic pain and fibromyalgia symptoms. Deep relaxation reduces stress, pain, and muscle tension.

  7. Essential Oils. Essential oils can have many benefits and can be diffused for aromatherapy or added to the bath. Lavender can serve many purposes for pain, inflammation, relaxation and headache relief. Peppermint is good for fighting fatigue, improving circulation and pain relief. For stress relief, try frankincense, ylang ylang, or bergamot.


How much juice should kids drink? What you need to know about juice and serving size

Posted: October 15, 2017
By: BPT

(BPT) - Selecting beverages for your children can be tricky. What should they be drinking and how much should they drink? Dr. Lisa Thornton, pediatrician and mother, breaks down new juice guidelines from the American Academy of Pediatrics (AAP) and answers questions about 100 percent juice in the diet.

My kids like to drink juice, but I don’t know how much to serve them. Do you have any suggestions?

Like the whole fruit it is squeezed from, 100 percent juice is both delicious and nutritious. It is filled with important vitamins and minerals like potassium, folate and vitamin C, which make it a great beverage to serve your children. A serving of 100 percent juice is also a good option to help children meet their daily fruit serving recommendations.

In regards to portion size, follow the guidelines from the American Academy of Pediatrics (AAP). Children ages 1-3 can have up to 4 ounces of juice a day, kids ages 4-6 can drink up to 6 ounces a day and children 7 and older can have up to 8 ounces per day. These new guidelines were put into place to help parents manage their children’s intake.

Should I be worried about juice and weight gain? 

Balance is the key to good health for people of all ages, from age 1 to 100. Guidelines and recommendations are put into place by experts at the American Academy of Pediatrics and the United States Department of Agriculture (USDA) to help guide you to make the best decisions about the foods and beverages you serve to your family.

Scientific studies that analyzed the juice consumption of children and adults found that when juice is consumed in appropriate amounts, there is no association between drinking juice and obesity. If you are worried about the impact of individual foods on your child’s weight, consult with a professional, such as a nutritionist or pediatrician.

Does drinking juice impact fruit consumption? I’m concerned that if I serve my children juice, they will be less likely to eat fruit.

Actually, nutrition research shows just the opposite. Children who drink juice tend to have overall better quality diets than those who do not drink juice. This means they eat more whole fruit, less saturated fats and have less added sugar in their diet.

Drinking juice shouldn’t replace eating whole fruit in the diet; it should complement it. According to the U.S. Dietary Guidelines, 100 percent juice is part of the fruit group, which consists of all forms of fruit — fresh, frozen, canned, dried and 100 percent juice. More than 75 percent of Americans do not eat the recommended amount of fruit; one serving of fruit juice can help to supplement your family’s intake.

Making decisions about what to feed your family shouldn’t be stressful or difficult. Consult with your physician, pediatrician or nutritionist if you are confused about what foods and beverages you should be serving your loved ones. For more information about 100 percent juice and how it fits into an overall balanced diet, visit Juice Central. Juice Central is your source for the latest information about juice, including healthy lifestyle tips, recipes and nutrition science.


6 Tips to a Happy Neck

Posted: September 4, 2017
By: Norburg Chiropractic

  1. Stay hydrated. The discs between the vertebrae require water to maintain their structure and resiliency.

  2. Keep flexible. Regular stretches targeting the muscles of the neck can help reduce pain and stiffness. Check out these simple stretches.

  3. Practice good posture. Maintaining proper spinal alignment throughout your day can help with pain management and reduce risk of injury.

  4. Take frequent breaks. Whether working at a computer, reading, watching tv or even using your phone; make sure you allow yourself ample opportunities to move about.

  5. Be supportive. Be sure to use a pillow that offers comfortable support for your head while maintaining proper spinal alignment during sleep.

  6. Add magnesium. Magnesium aids in the healthy function of muscles, assisting with the contraction and relaxation of muscles. A magnesium rich diet includes fresh fruits and vegetables, beans and whole grains. Magnesium can also be absorbed through the skin by soaking in an epsom salt bath.


How to Build Healthy Habits for the School Year and Beyond

Posted: September 3, 2017
By: BPT

(BPT) - Bells are ringing across the country as kids settle into classrooms for a year full of fun, friendship and plenty of learning.

While exciting, adjusting to new school schedules is a hectic time. Healthy habits are often forgotten as the focus shifts to studies, assignments and extracurriculars.

"Parents and caregivers can make a big difference in helping kids lead a healthy lifestyle during the back-to-school season and beyond," says Deanna Segrave-Daly, a mom and registered dietitian. "A few proactive steps can set kids up for success in and out of the classroom."

Segrave-Daly offers six easy ideas you can try to help encourage your kids to build healthy habits that last a lifetime:

Prioritize sleep

Sleep is something families often sacrifice due to busy schedules. Remember, kids need significantly more sleep than adults to support their rapid mental and physical development, according to the National Sleep Foundation. School-age children should strive for nine to 11 hours of sleep each night. Establish a nighttime routine and prioritize sleep every night.

Eat breakfast

We all know that breakfast is the most important meal of the day — especially for our kids. Help them jump-start their day with a quick breakfast of healthy foods like fruit, eggs and whole-grain cereal. For those busy mornings, grab fridge-free, GoGo squeeZ YogurtZ, made with real low-fat yogurt and fruit, for a wholesome option they can easily eat in the car or bus with a banana, toaster waffle or whole-wheat toast.

Encourage exercise

Kids should do at least 60 minutes of physical activity each day, according to the Centers for Disease Control and Prevention. Hopefully some of this physical activity can take place during the school day, but there are lots of easy ways to build healthy activity into daily life at home. Make a habit of going on a family walk after dinner (a great chance to unwind and reconnect) or challenge kids to bring their books up the stairs or to another room one at a time. Take 10-minute “dance party” breaks during homework or see who can jump rope the longest.

Manage screen time

It's important for families to be mindful of screen time for kids. The American Academy of Pediatrics recommends kids ages 2-5 limit screen use to one hour per day of high-quality programs. For children 6 and older, place consistent limits on the time spent using media and monitor the types of media used.

Snack well 

Kids love to snack, and it’s important to keep nutritious options on hand for when hunger strikes — it helps them avoid emergency vending machine stops. Stock your pantry with healthier snacks like GoGo squeeZ applesauce pouches. These fridge-free pouches, made from natural ingredients, are easy to grab on the way to soccer practice, music lessons or the playground. They’re also an easy lunchbox addition!

Adjust the attitude

Mental wellness is part of overall wellness. Keep in mind the power of a positive attitude toward education. Encourage kids to look at issues from different angles, appreciate diversity and be resilient. Have conversations with children and truly listen to their concerns to build trust and solve problems.

Finally, it's the adult role models in a child's life that really set them up for success.

"If you model healthy habits, your child is likely to follow your lead," says Segrave-Daly. "Try to routinely eat well, sleep well, exercise and have conversations about the good and bad parts of your day. Your kids are paying attention even when it seems like they aren’t!"


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.