Reap the Benefits of Running!

Every time you think of putting on your running shoes, you should think about the great benefits you can reap. Running is incredibly effective at making you healthier in a number of ways. While it may not be everybody’s favorite form of exercise, knowing what it can do for your life just may make you look at running in an entirely new light.

Improve your health: Believe it or not, running is a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use. Running can boost your immune system and lower your risk of developing blood clots.

Prevent disease: For women, running can actually help lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Running is recommended for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack.

Lose weight: Running is one of the best forms of exercise for losing or maintaining a consistent weight. You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, surpassed only by cross country skiing.

Boost your confidence: Not all of the benefits of running are physical. Running can provide a noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.

Relieve stress: Stress can cause a number of health and mood problems. It can also diminish appetite and sleep quality. When you run, you force your body to exert excess energy and hormones. Running also helps to reduce your chances of developing tension headaches.

Eliminate depression: When you are depressed, the last thing you likely want to do is get up and go for a run. Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood.

Now that you know the benefits of running it is time to get started!  It’s not to late to start training for the Minser 5K walk/run which takes place on September 16, 2017.  Don’t wait!  Start reaping all of the benefits running has to offer today!

 

Treating Low Back Pain

Lower back pain is one of the most common complaints a chiropractic clinic will treat.  84% of adults will experience lower back pain sometime in their life.  This pain can decrease your quality of life by limiting what activities you can do and what activities you will have to avoid all together.

There may be a loss of income, disability issues and pain that causes mental fatigue.  Low back pain is not limited to adults.  Teenagers and children frequently experience lower back pain due to overuse (i.e. heavy backpacks) and strains/sprains from injuries caused by playing, falls and sports.

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There are many causes of lower back pain.  The lower back is comprised of bones, nerves, muscles, fascia, ligaments and tendons as well as a strong blood supply.  These structures can be taxed by poor posture, overuse, pregnancy, weight, repetitive movements, injuries, prolonged sitting or standing in one place.

 

Chiropractic is a healthcare profession that is dedicated to non-surgical treatment of lower back pain.  Many studies have concluded that manual therapy (adjustments) are effective for the treatment of lower back pain, as well as lumbar herniated disc with radiculopathy (leg pain) and sacroiliac/pelvic pain among other conditions.

Chiropractic care is less expensive than medical care.  Chiropractic care is effective for patients with spinal degeneration.  Chiropractic provided better pain relief with chiropractic adjustments than with medical care and the list goes on. Compared to most treatment options, chiropractic care is among the best!

At Minser Chiropractic Clinic, we are dedicated to providing the best treatment options for your and your children’s health issues.  Let us help you overcome lower back pain and live a better, healthier life.  Yours for better health…..naturally!

 

6 Ways to Create a Healthy Dietary Lifestyle

The power of eating well is tremendous and is often forgotten. It’s amazing to see how a slight change in one’s diet can make a big impact on their mood, weight, and overall health. Here are some dietary tips to follow to prevent disease, increase energy, or to find and maintain your desired weight.

  1. Eat only when hungry. It seems like common sense but many people fall into eating because their bored, watching TV, or at a sporting event. Try to leave 2-3 hours in between meals or snacks and try not to eat at least 2-3 hours before bed.
  2. Chew, chew, chew! It’s important to remember that the first step of digestion starts in your mouth. Food should be chewed thoroughly to allow easy digestion and avoid over eating by allowing your stomach to fill and a consistent rate.
  3. Save your biggest meal for lunch. At the middle of the day is when your digestive system is at its peak performance. Eating close to your bedtime doesn’t allow your digestion system to adequately rest.
  4. Exercise and de-stress regularly. kaboompics.com_Fresh organic strawberry in white bowlGet yourself moving, breathing, stretching and relaxing on a regular basis. When stressed, we tend to stress eat which typically means reaching for the unhealthy snacks. Exercising, while burning calories from food, also is a way to de-stress and increase your mood.
  5. Cleanse regularly. There are a lot of toxins in some of the foods we eat and our body naturally produces toxins. For these reasons, it’s wise to cleanse and rejuvenate your body to optimal health.
  6. Don’t skip meals! You may be busy but skipping meals means you are more likely to binge the next time you eat to compensate.

Try to be consistent on a daily basis with overall good eating, de-stressing, and physical activity. Establishing healthy habits increases your overall health and decreases your risk of illnesses and diseases. Make this year, a year where you’re eating well!

 

9 Ways to Get Your Kid to Eat Veggies

tomatoes-and-carrots-picjumbo-comSome children devour vegetables like it’s candy, but what can you do if your kids refuse to eat the green stuff on their plate?

Rather than forcing your kids to eat veggies, try preparing them in a way where they’ll enjoy vegetables, or not know it! We (along with the International Chiropractic Pediatric Association) have some tips to try to get your kids to enjoy eating veggies.

  1. Grow a vegetable garden! Growing a garden gives your kids a connection with their food. It also allows you and them to spend some family time outside.
  2. Mince or puree them up in a food processor. Puree veggies to give to babies or hide veggies in pizza, pasta sauce, soup, or even mac and cheese!
  3. Bake them! Make zucchini or broccoli cheese muffins for breakfast.
  4. Hide them in meat! Mix pureed or minced veggies with the meat, (like turkey!) then mold them into burgers or meatloaf.
  5. Put them into smoothies! When making their favorite strawberry banana smoothie, add a little spinach or kale to the mix.
  6. Let them help make meals and snacks. Show them the fun of cooking and preparing meals. Let them pick out what veggies to eat at dinner tonight.
  7. mom-child-cookingExperiment with dips! If kids don’t like plain veggies, offer something to go with it. Hummus, veggie dip, ranch dressing, and salsa work great with all kinds of veggies!
  8. Cut back on the junk food! If there are less chips and cookies around to snack on, kids will be forced to choose alternatives like fruits and veggies!
  9. Try new recipes! Preparing veggies in a new dish is a great way to spice up foods and try new things! Or even make the veggies the dish, like a bowl perhaps.

These are only a few ideas on how to get your kids to eat veggies. It can be difficult at times, but know that vegetables are an important part of a child’s (and adults) diet! Comment if you have any ideas that we missed!

 

 

Benefits of Foam Rolling

If you haven’t heard about the benefits of foam rolling, then you may be missing out on one of the most effective tools at your disposal for increasing muscle flexibility, recovery and injury prevention.

Rollers are the most popular tool for self-myofascial release and are gaining popularity among athletes and non-athletes alike because of the often dramatic and almost immediate impact it has on performance and overall health.

Myofascial release is a technique used by massage therapists to help release the tension between sliding surfaces of muscle and its surrounding fascial tissue.  To make these changes oneself, a foam roller is used in place of the therapists hands.  The foam roller will never completely replace the therapists hands, but serves as a great daily alternative.foam-roller.jpg

The benefits of foam rolling are increased blood flow and circulation, better movement and range of motion, and a decrease in recovery time after working out.  Proper foam rolling techniques can be used on all major muscle groups and can make a dramatic difference in overall muscle soreness and flexibility.

If you would like to know how you may benefit from foam rolling, please speak with our Exercise/Rehab department today!!

 

The Young Athlete

In today’s age of health and fitness, more and more kids are involved in sporting activities. Although being part of a football, soccer, dance, or Little league team is an important rite of passage for many children, parents and their children could be overlooking the importance of proper nutrition and body-conditioning for preventing injuries on and off the playing field.

Young athletes today often think they are invincible. The following tips can help ensure your child does not miss a step when it comes to proper fitness, stretching, training, and rest that the body needs to engage in sporting activities.

Encourage your child to:

  • Wear the proper equipment. Certain contact sports, such as football and hockey, can be dangerous if the equipment is not properly fitted. Make sure all equipment, including helmets, pads, and shoes fit your child or adolescent.
  • Eat healthy meals. Make sure your young athlete is eating a well-balanced diet and does not skip meals. Avoid high fat foods, such as candy bars and fast food. At home, provide fruit rather than cookies and vegetables rather than potato chips.  Make sure meals are high in protein to help with muscle breakdown.
  • Maintain a healthy weight. Certain sports, such as gymnastics, wrestling, and figure skating may require your athlete to follow strict dietary rules. Be sure your child does not feel pressured into being too thin and that he/she understands that proper nutrition and caloric intake is needed for optimal performance and endurance.
  • Drink water. Hydration is a key element to optimal fitness. Teenage athletes should drink at least eight 8-oz glasses of water a day.
  • Avoid sugar-loaded, caffeinated, and carbonated drinks. Sports drinks are a good source of replenishment for those kids engaged in long duration sports, such as track and field.Teenagers_playing_Sports
  • Follow a warm-up routine. Be sure your child or his/her coach includes a warm-up and stretching session before every practice, game, or meet.  I’m always amazed at how many athletes we treat that tell me they never warm up!  A slow jog, jumping rope, and/or lifting small weights reduces the risk of torn or ripped muscles. Flexibility is key when pushing to score that extra goal or make that critical play.
  • Take vitamins daily. A multivitamin and magnesium are good choices for the young athlete. Young athletes use their bodies in an incredible way and if nutrients aren’t properly replenished you can be prone to muscle injuries.
  • Avoid trendy supplements. Kids under the age of 18 should avoid the use of performance-enhancing supplements, such as creatine. Instead, they should ask their coach or trainer to include weekly weight training and body-conditioning sessions in their workout.
  • Get plenty of rest. Eight hours of sleep is ideal for the young athlete. Lack of sleep and rest can decrease performance. Sluggishness, irritability, and loss of interest could indicate that your child is fatigued.

Chiropractic Care Can Help

Doctors of chiropractic are trained and licensed to treat the entire neuromusculoskeletal system and can provide advice on sports training, nutrition, and injury prevention to young athletes.  When an athlete sustains an injury, a doctor of chiropractic can help speed recovery and instruct the young athlete on how to avoid a repeat injury.

Doctors of chiropractic are also certified to perform school spots physicals.  If you have questions about your young athlete and how to help them perform better or stay injury free, talk to one of the doctors at Minser Chiropractic today!

 

Take a Hike! Tips for changing your walking game

Are you tired of walking the same streets and sidewalks in your neighborhood? Try a Hike this Summer! Hiking can provide a unique setting and experience to exercise the body, clear the mind, and enjoy Mother Nature at very little cost.

Unlike specific sports, hiking does not require any special skill or expertise. Hiking is essentially walking, which is considered to be one of the most perfect forms of exercise for your body.

Various trails provide grounds to accommodate the beginner to advanced hiker. If you are just starting out, choose a wide trail with low grades, and then advance to more steep and rocky grades.

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The health benefits of hiking are nearly endless, including weight loss, prevention of heart disease, decreased hypertension or high blood pressure, improved and maintained mental health, prevention of osteoporosis, prevention and controlled diabetes, improved arthritis, and relief of back pain.

  Here are a few tips for a successful hike:

-Wear comfortable shoes and socks to prevent your feet from blistering

-Be careful when hiking up and down hills

-Keep your knees bent and use side-stepping maneuvers when hiking on steep trails

-Use hiking sticks or poles when needed

-Take your time, it’s not a race

-Be careful when crossing streams or other bodies of water

-Bring your own water and a snack if you’re doing a longer hike

-Check the weather before you go! Don’t want to get stuck in the rain or get a sunburn

-Dress in layers (it is better to start off warm and remove layers)

-Do not leave trash behind.

So grab your family and/or friends and check out these local Saint Cloud trails:

Quarry Park & Nature Preserve; St. John’s Arboretum in Collegeville; Warner Lake County Park: Mississippi County Park; or any local state park or state forest.