April 2024 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

For those individuals grappling with chronic back or neck pain, finding effective relief can be a daunting challenge. In the pursuit of alleviating discomfort and improving quality of life, chiropractic care should be at the top of the list. But what does the evidence say about its efficacy? Let's briefly review just some of the research to understand the role of chiropractic care in addressing musculoskeletal conditions such as back pain and neck pain.

Chiropractic care is founded on the principle that proper alignment of the spine is essential for overall health and well-being. Practitioners, known as doctors of chiropractic (DCs) or chiropractors, employ hands-on spinal manipulation and other manual techniques to adjust vertebral misalignments (subluxations) and restore proper function to the musculoskeletal system. While chiropractic treatment has been traditionally sought for back and neck pain relief, its effectiveness has been the subject of numerous studies and clinical trials.

One of the most comprehensive reviews of chiropractic care for back pain was conducted by the Agency for Healthcare Research and Quality ("Agency for Healthcare Research and Quality (AHRQ). (2017"). Noninvasive treatments for low back pain.). Their analysis of available evidence concluded that spinal manipulation—the primary treatment modality in chiropractic care—was effective in reducing acute low back pain and improving function. Additionally, the AHRQ found that chiropractic care was associated with fewer adverse effects compared to other treatments such as medication or surgery.

Furthermore, research published in reputable medical journals supports the efficacy of chiropractic care for both acute and chronic back pain. A study published in the Journal of Manipulative and Physiological Therapeutics found that patients with chronic low back pain who received chiropractic spinal manipulation experienced greater pain relief and functional improvement compared to those who received standard medical care.

Similarly, chiropractic care has shown effective in managing neck pain, which often stems from poor posture, muscle strain, or cervical spine misalignments. A systematic review published in the Journal of Manipulative and Physiological Therapeutics concluded that spinal manipulation performed by chiropractors was effective in reducing neck pain intensity and improving function. Moreover, a randomized controlled trial published in the Annals of Internal Medicine ("Annals of Internal Medicine, 156(1_Part_1), 1-10.") found that spinal manipulation combined with exercise was more effective in reducing neck pain than medication alone.

For those considering chiropractic care for back or neck pain relief, the evidence supporting its effectiveness is substantial and continues to grow. From reducing pain intensity to improving function and overall quality of life, chiropractic treatment offers a non-invasive and drug-free approach to managing back and neck pain and dysfunction as well as many other musculoskeletal conditions. By staying informed and seeking care from reputable chiropractic practitioners, prospective patients can take proactive steps towards finding lasting relief.


If you are in chronic pain from back problems, you may be tempted to try anything to keep the hurt at bay. This might include taking addictive opioid pain killers or analgesics that have negative side effects.  These prescription drugs can cause "adverse drug events," which refer to any sort of injury or side effect caused by a medication.  Even scarier, the mortality rate from adverse drug events has been rising dramatically.  No one wants to die from a pain pill or end up addicted to it.   The Good News: Adverse Drug Events Can Be Avoided The next time you are tempted to just medicate your back pain away, contact your chiropractor.  By getting comprehensive chiropractic care, you may be able to reduce or completely eliminate your dependence on prescription pain medication.  In fact, it's been proven to work.  One recent study showed that chiropractic patients had a 51% reduced likelihood of adverse drug events within 12 months compared to nonrecipients.  Comprehensive chiropractic care for back pain can include spinal manipulation and adjustments, pain relieving exercises, and other wellness protocols that are safe, non-invasive, and don’t have those pesky and often dangerous side effects of drugs.  Reduce Pain with Chiropractic Care Today There is no need to risk adverse drug events when there is a safer option with chiropractic care. Contact us today for a consultation!

The government wants to start encouraging more people to take their bike to work. No, this isn’t in response to efforts to halt the progression of global climate change and to save the environment. The reason the government is promoting this is because of the awesome health benefits. According to recent studies, riding to work can reduce a person’s chances of:

• Developing cancer
• Dying prematurely
• Being diagnosed with heart disease
  

The numbers are quite astonishing. According to the UK’s Telegraph, the risk of premature death fell by 41% among those who regularly rode to work. Forbes reports that the study was done at the University of Glasgow, where they evaluated the health of over 260,000 people during a five year period. Those who cycled to work had a:

• 46% lower risk of developing heart disease
• 52% lower risk of dying from heart disease
• 45% lower risk of developing cancer
• 40% lower risk of dying from cancer
  

Since cancer and heart disease are the leading causes of death in many countries – including the U.S. – it stands to reason that people would do anything they can to reduce their risks. Now they have proof that something as simple as cycling to work can lower the risk significantly. Why not give it a try for yourself? Start out slow – replacing your car with your bike as your mode of transport one day a week, then two, then three, and so on. With results like these, you’ll be happy you did!