April 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.  

Amidst the constant influx of new health information, it's valuable to remember the enduring power of established natural healthcare practices. While recent discussions might center on pharmaceutical breakthroughs or cutting-edge medical technologies, a healthcare discipline with over a century of history continues to empower individuals toward optimal well-being: chiropractic care.

Perhaps you've encountered recent news highlighting the growing interest in non-pharmacological pain relief methods, or maybe you've seen stories of athletes leveraging holistic therapies for enhanced performance. These trends reflect a significant shift in how many people are approaching their health – a move towards identifying and addressing the fundamental causes of health issues rather than merely treating symptoms. This core principle is central to chiropractic philosophy.

Established in 1895, chiropractic care is a healthcare profession dedicated to the intricate connection between the body's framework, especially the spine, and its overall operation, which is governed by the nervous system. Doctors of Chiropractic (DCs) are trained to diagnose, treat, and prevent disorders affecting the musculoskeletal system, recognizing the profound impact these disorders can have on the nervous system and consequently, on general health.

In contrast to conventional medical treatments that often target symptoms with drugs or surgery, chiropractic adopts a comprehensive and natural perspective. Chiropractors understand that discomfort and impaired function are often signals of an underlying imbalance within the body. Through careful evaluation of the spine and other joints, they identify areas of restricted movement or improper alignment, known as vertebral subluxations. These subluxations can disrupt the vital communication pathways of the nervous system between the brain and the rest of the body, potentially leading to pain, stiffness, and a wide array of health concerns.

The primary method employed by chiropractors is the chiropractic adjustment. This precise, gentle manual technique aims to restore proper movement and alignment to the affected joints. By correcting these subluxations, chiropractors seek to reduce nerve interference, allowing the body to restore its inherent ability to heal. In addition to adjustments, chiropractors may also utilize various natural therapeutic approaches, including tailored exercise programs, nutritional guidance, and lifestyle recommendations, to support comprehensive wellness.

The safety and effectiveness of chiropractic care have been extensively studied and affirmed. Research has consistently demonstrated its value as a safe and effective option for managing numerous musculoskeletal conditions, particularly lower back pain, neck pain, and headaches. By avoiding the use of medications and invasive procedures, chiropractic offers a non-surgical route to pain relief and improved function with a low incidence of adverse effects.

Consider the widespread issue of low back pain. Conventional medical management might involve prescribing pain medications or muscle relaxants to alleviate the immediate discomfort. While these can offer temporary relief, they often fail to address the underlying mechanical issues contributing to the pain. A chiropractor, however, will conduct a thorough examination of the spine to identify any misalignments that may be the root cause. Through specific adjustments, they aim to restore proper spinal biomechanics, reduce nerve irritation, and ultimately address the source of the pain, leading to more sustainable relief.

Chiropractic care extends beyond simply alleviating pain; it's about optimizing your body's innate healing capabilities. By promoting proper spinal alignment and healthy nervous system function, chiropractic can contribute to improved posture, increased energy levels, enhanced sleep quality, and an overall greater sense of well-being.

In a world often focused on immediate solutions, it's important to appreciate the enduring benefits of natural and holistic healthcare. Chiropractic care, with its long-standing history and commitment to addressing the fundamental causes of health issues, provides a safe and effective pathway towards a healthier and more active life. If you are seeking a natural approach to manage pain, improve your physical function, or simply enhance your overall health, consider connecting with your local Doctor of Chiropractic. Take the proactive step towards understanding the powerful connection between your spine and your health – your body will thank you for it.

In today's fast-paced world, bombarded by conflicting dietary advice and the allure of quick fixes, it's more crucial than ever to understand the fundamental role of healthy eating in achieving and maintaining vibrant well-being. While headlines might tout the latest superfood or fad diet, the enduring truth remains: consistently nourishing your body with wholesome foods is a cornerstone of a healthy lifestyle.

Recent research continues to underscore the profound impact of diet on various aspects of our health, extending far beyond just weight management. For instance, emerging studies are increasingly highlighting the intricate connection between gut health and everything from our immune system and mental well-being to our risk of chronic diseases. The gut microbiome, the trillions of bacteria residing in our digestive tract, is now recognized as a key player in overall health. A diet rich in fiber from fruits, vegetables, and whole grains feeds these beneficial bacteria, promoting a balanced and thriving gut ecosystem.

Furthermore, the news is often filled with discussions about the rising rates of chronic conditions like heart disease, type 2 diabetes, and certain types of cancer. A significant body of evidence points to dietary choices as a major modifiable risk factor for these diseases. Diets high in processed foods, saturated and trans fats, added sugars, and excessive sodium have been consistently linked to an increased risk. Conversely, diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats have been shown to be protective.

It's also worth noting the growing awareness of the impact of ultra-processed foods on our health. These are foods that have undergone extensive industrial processing and often contain numerous artificial ingredients, additives, and high levels of unhealthy fats, sugars, and salt. Recent studies suggest that high consumption of ultra-processed foods is associated with an increased risk of obesity, type 2 diabetes, heart disease, and even mental health issues. Learning to identify and limit these foods in our diets is a crucial step towards better health.

So, what practical steps can you take to nourish your body effectively and cultivate a healthier relationship with food? Here are some useful tips:

• Focus on Whole, Unprocessed Foods: Prioritize fruits, vegetables, whole grains (like quinoa, brown rice, and oats), lean proteins (such as fish, poultry, beans, and lentils), and healthy fats (like avocados, nuts, seeds, and olive oil). These foods provide a wealth of essential nutrients, including vitamins, minerals, fiber, and antioxidants, that support optimal bodily functions.
• Embrace the Rainbow: Aim to include a variety of colorful fruits and vegetables in your daily meals. Different colors often signify different phytonutrients, which are beneficial plant compounds with antioxidant and anti-inflammatory properties.
• Read Food Labels Carefully: Become aware of added sugars, unhealthy fats (saturated and trans fats), and sodium content in packaged foods. Understanding nutrition labels empowers you to make informed choices. Pay attention to serving sizes as well.
• Limit Processed and Ultra-Processed Foods: Be mindful of your intake of convenience foods, sugary drinks, processed snacks, and fast food. These often lack essential nutrients and are high in ingredients that can negatively impact your health.
• Cook More Meals at Home: Preparing your own meals gives you greater control over the ingredients and cooking methods, allowing you to create healthier and more balanced dishes.
• Stay Hydrated: Drink plenty of water throughout the day. Water is essential for numerous bodily functions, including nutrient transport, temperature regulation, and waste removal.
• Practice Mindful Eating: Pay attention to your hunger and fullness cues. Eat slowly and savor your food, avoiding distractions like screens. This can help prevent overeating and promote a healthier relationship with food.  
• Don't Strive for Perfection: Healthy eating is a journey, not a destination. Small, sustainable changes are more effective in the long run than drastic, restrictive diets. Allow for occasional indulgences and focus on building consistent healthy habits.

Nourishing your body with wholesome foods is an investment in your long-term health and well-being. By focusing on whole, unprocessed foods and being mindful of what you consume, you can lay a strong foundation for a vibrant and healthy life, supporting everything from your physical energy to your mental clarity. Embrace the power of food as medicine and take small, consistent steps towards a healthier you.