March 2025 Health Newsletter

HAPPY NEW YEAR 2024

Resolution or no resolution? 29% of Americans will be making resolutions for 2024.43% made resolutions for 2023. Most people who make resolutions don't feel like they were sucessful. In fact, 80% quit by the second week in February. Most of this is due to unrealistic goals. 

Lasting change can come from the One Percent Theory or the Principle of Aggregating Marginal Gains. By improving 1% daily a person can improve by 37% in a year. The inverse failure is a 0% improvement over the course of a year.

The most common resolution is to lose weight. This is often a 50lb goal. January starts out well with regular gym attendence, drinking water, avoiding sugar, adding fruit and vegetables to the overall diet. After six weeks of little or no change to the numbers on the scale, the frustrated dieter gives up.

Flipping the script using Marginal Gains, lets revisit the weight loss goal. A 1% goal can be walking 20 minutes three times a week. Add invite a friend, spouse, or co-worker to this and it also gives an hour of personal-social interaction.

Another 1% percent can be drinking water.  Ideally  a person is supposed to drink 80 oz of water per day. Try drinking a glass of water with each meal. 

"Success is a few simple discipline, practiced every day; while failure is simple a few errors in judgement, repeated every day. -Jim Rohn

How are you sleeping? People who sleep well are healthier on average. 4 in 10 Americans struggle to sleep due to racing thoughts. Your mind like your body, needs to be ready to rest. Calming your mind is the key to combating racing thoughts. Here are some helpful ideas to help you sleep better.

*Concentrated breathing- either Box-breathe in for 4 counts, hold for 4 counts, breathe out 4 counts, and hold your breathe for another 4 counts. There is also 4-7-8 breathing. Breathe in for 4 counts, hold for 7, and breathe out to the count of 8.

*Picuture your favorite place-think about it 

*Count back from 1,000- take deep breaths while counting. The concentration will pull you away from the mental race track

*Do a body scan-focus on relaxing one area at a time

*Listen to a bedtime story-there are great apps for this. Meditation and other calming apps work as well.

Article- Joan Chen at Consumer Reports

Have a Happy St. Patrick's Day and a very Happy Easter.

Happy Spring! Welcome to longer warmer days, flowers, and sunshine!

The Center for Disease Control has some great tips for a healthy spring. 

1) Be Sun Smart- wear at least SPF broadspectrum sunscreen, wear long brimmed hats, sunglasses, and long sleeved shirts.

2) Get enough sleep

3) Get 150 minutes of moderate intensity cardio ever week (30 minutes- 5 days a week) and two day of muscle strengthening.

4) Eat healthy food-lean protein, low-fat dairy, fruits, vegetables, and whole grains

5) Drink water versus alcohol or sugary beverages 

Enjoy this beautiful season. 

Dr. Gary Rosquit's Office

Hi everyone,

It's that time of year again when we spend a great deal of time outdoors (unless it's sweltering and then we hibernate in the airconditioned indoors). 

Here are some great tips to keep safe and healthy this summer.

Avoid the heat by spending time in the shade. Wear light clothing that covers well. Hats and sunglasses are also a good idea. Watch out for heat exhaustion and heat stroke. 

Drink water and electrolytes. Avoid soda and caffiene which pull liquid out of your body. 

Exercise in the early morning or late evening, if possible. Take advantage of the good weather by hiking, biking, swimming, walking, or any other outdoor activity. Build in periods of rest as well. 

 Wear sunscreen of a SPF 50 that blocks UVA and UVB rays. Reapply sunscreen after sweating or swimming. Reapply every 50 minutes if outside for long periods of time. 

Also think about fire and firework safety. Keep barbeque grills away from anything. Look for leaks and flammable material close by. Stay five hundred feet away from fireworks.

Have a fun and safe summer.

Mindfulness Meditation 

Mindfulness is a type of meditation that can been done lying down (Savasana pose-palms raised-stretched out body), sitting (feet flat with hands in lap) or walking a short distance (ten to twenty feet-while being aware of movement and shift in balance). The key points of mindfulness mediation are connecting to your body, feelings, and thoughts (no censorship-just awareness of what you are thinking or feeling).  

Mindfulness Meditation can reduce job burnout, hypertension (high blood pressure), anxiety, stress, pain, depression, and insomnia. It helps improve attention, sleep, and diabetes control. 

Practice is recommended daily for six months.  

When it comes to your health, safety is paramount. You want to know that the treatments you receive are not only effective but also safe and gentle. Chiropractic care has a long history of safety and effectiveness, making it a popular choice for those seeking natural pain relief and improved overall well-being.

One of the key aspects of chiropractic care that makes it so safe is its non-invasive, hands-on approach. Unlike many conventional medical treatments that rely on pharmaceuticals or surgery, chiropractors focus on restoring the body's natural ability to heal itself. They do this by addressing misalignments in the spine, known as subluxations, which can interfere with the proper functioning of the nervous system.

A Natural Approach to Healing

Chiropractors use gentle, manual adjustments to correct these subluxations, restoring proper alignment and improving nerve function. This natural approach avoids the potential side effects and risks associated with medications, such as dependency, adverse reactions, and long-term health complications. Instead of masking symptoms with drugs, chiropractic care addresses the root cause of the problem, promoting long-term healing and wellness.

Backed by Research: The Safety of Chiropractic Care

The safety of chiropractic care has been extensively studied and documented. Numerous studies have confirmed its safety record, particularly when compared to other common treatments for musculoskeletal pain.

For example, research has consistently shown that chiropractic care is significantly safer than taking non-steroidal anti-inflammatory drugs (NSAIDs) for pain relief. NSAIDs, such as ibuprofen and naproxen, can cause serious side effects, including gastrointestinal bleeding, kidney damage, and cardiovascular problems.

Furthermore, studies have demonstrated that chiropractic care is a safe and effective alternative to opioids for managing chronic pain. Opioid addiction has become a major public health crisis, and chiropractic care offers a non-addictive, drug-free approach to pain management.

Focusing on the Nervous System

Chiropractors understand that the nervous system plays a crucial role in overall health. By restoring proper spinal alignment, chiropractic adjustments help to optimize nerve function, allowing the body to function at its best. This holistic approach not only addresses pain but also promotes overall wellness.

What to Expect During a Safe and Gentle Chiropractic Visit

A typical chiropractic visit begins with a thorough consultation, including a review of your medical history and a physical examination. The chiropractor will assess your posture, spinal alignment, and range of motion. They may also take X-rays to get a more detailed look at your spine.

Based on their findings, the chiropractor will create a personalized care plan that is tailored to your specific needs. This plan may include chiropractic-specific adjustments, as well as other therapies such as massage, exercise recommendations, and nutritional advice, depending on the chiropractor and location they practice.

Chiropractors are highly trained professionals who undergo extensive education and training to ensure the safety and effectiveness of their treatments. They are skilled in performing gentle, precise adjustments that are safe for people of all ages, from infants to seniors.

Choosing a Safe and Effective Path to Wellness

When you choose chiropractic care, you're choosing a safe, natural, and effective approach to health. You're choosing to address the root cause of your pain and discomfort, rather than simply masking the symptoms. You're choosing to empower your body's natural ability to heal.

If you're looking for a safe and effective way to manage pain, improve your health, and enhance your overall well-being, consider visiting a chiropractor. Experience the benefits of natural, hands-on care and discover a healthier, more vibrant you.

Social media has become an undeniable force in our lives, offering connection and information at our fingertips. However, the constant connectivity and curated content can also take a toll on our mental and emotional health. Building on earlier research, we now have a clearer understanding of the complex relationship between social media and well-being.

One significant issue is the prevalence of social comparison. Platforms often showcase idealized versions of reality, triggering feelings of inadequacy and envy. The "fear of missing out" (FOMO) further exacerbates this, driving constant engagement and anxiety. Beyond emotional effects, excessive screen time can disrupt sleep patterns, impair cognitive function, and contribute to attention deficits.

The rise of cyberbullying and online harassment poses a serious threat, particularly for younger users. Moreover, social media algorithms create "echo chambers," reinforcing existing beliefs and potentially leading to political polarization and social isolation. Studies increasingly link excessive social media use to heightened anxiety and depression, with research indicating that even short breaks can yield positive mental health benefits.

Navigating this digital landscape requires mindfulness and balance. Here are some practical tips:

• Establish Clear Boundaries: Set time limits for social media use and stick to them. Use app timers or schedule reminders.
• Curate Your Content: Unfollow or mute accounts that trigger negative emotions. Prioritize content that inspires and uplifts.
• Prioritize Real-World Interactions: Make time for face-to-face conversations and activities with friends and family.
• Implement Digital Detoxes: Take regular breaks from social media to disconnect and recharge. Even a few hours can make a difference.
• Monitor Your Emotional State: Pay attention to how social media affects your mood. If you notice increased anxiety, stress, or sadness, step away.
• Seek Support: If you're struggling with social media addiction or experiencing mental health challenges, don't hesitate to seek professional help.


As chiropractors, we emphasize the importance of holistic well-being. Maintaining a healthy relationship with social media is crucial for both mental and physical health. By adopting mindful practices, we can harness the benefits of technology while safeguarding our overall well-being.