Covid-19 Prevention Strategies

Recommended Behavioral and Lifestyle Changes To Help Protect Yourself and Others

1. Wear a mask.

When in public settings or when around people outside of your household, wear a properly-fitting cloth face covering.

2. Wash your hands.

Practice good hand hygiene by washing your hands with soap and water or using alcohol or hand sanitizer.

3. Keep surfaces clean.

Clean and disinfect frequently touched surfaces, especially when someone is ill.

4. Cover your mouth and nose.

Cover your mouth and nose with a tissue when coughing or sneezing.

5. Avoid face touching.

The average individual touches their face an average of 15 times per hour! Remain vigilant about avoiding all face touching with unwashed hands.

6. Eat nutritious meals.

Research indicates that brightly colored vegetables and fruits boost immunity better than most supplements. Eat plenty of fruits and vegetables — aim for 10 servings per day.

7. Identify stressors in your life and practice stress reduction.

Chronic stress can negatively alter immune system responses, making you more likely to get sick. Identify your personal stress reduction strategies and practice them regularly.

8. Try to incorporate some form of exercise into your daily routine.

Moderate, regular physical activity helps to boost immune system function by raising levels of infection-fighting white blood cells and antibodies, increasing circulation, and decreasing stress hormones.

9. Get enough sleep.

Sleep has a big influence on immune function, so it is essential to get plenty of sleep. Practice good sleep hygiene and maintain consistent sleep hours.

Do You Suffer From Low Back Pain? by Dr. Kelly Blundy & Dr. Josh Jagoda

You ‘ve heard about it, or maybe even felt it from time to time, but we come across it every day!  Yes, that uncomfortable neck pain that you have been experiencing, can really put a damper on your day and how you feel.  It can affect everything from driving, basic conversation, attitude,  or even sitting at your computer.

In many cases, we have seen neck pain that is accompanied by other symptoms such as shoulder pain, pain in between the shoulder blades, weakness, and even numbness and tingling into the hands.  When the weakness, numbness and/or tingling occurs, it tends to be a little more severe. This can be due to an affected nerve root, or maybe you have heard the phrase, “I have a pinched nerve.”  This is also known as radiculopathy. Radiculopathy’s can occur in the neck or the low back and is when one or more nerve roots are being irritated due to an injury. Some examples include disc herniation’s or disc bulges.  The pressure and/or inflammation that occurs near the spine typically causes the nerve to become more sensitive. Many patients often report numbness or tingling in addition to their pain.  If the neck is the area of injury, the arm, forearm or hands can likely be affected.  This is because the nerve begins in the neck and ends in the hand. So if the nerve is being irritated in any way it can cause symptoms at any point along the nerve. If the lower back is the area of injury, you may be experiencing pain, numbness or tingling into the hip, pelvis, thigh, leg or even the feet.  It is possible to have more than one nerve root affected at a time and this often results in multiple areas of the body experiencing pain.

“Hey, Doc, I just bent over to pick up a pen and my back/neck went out on me!”  That is a line we hear all the time!  Usually, within a few hours or days the patient typically tells us that they started to feel pain or other symptoms into their arms or hands.

Patients tend to believe that it was the act of bending over to pick up that pen that initially caused their pain.  What most people don’t realize is that our bodies can handle a lot before we ever begin to feel any symptoms. Think about the last time you may have had a visit with your dentist. You go in for your routine check-up and usually have to get a set of x-rays. Oh no!….. a cavity! But you don’t feel any pain in your tooth. How can that be? Well that’s because it takes a certain amount of pressure or damage to be done before our brains can register the sensation of pain.  What if we actually took care of the problem before enough damage was done to cause the sensation of pain or any other symptom?

Repetitive or improper use, lack of strength/flexibility, and what I call “poor spinal hygiene” or bad posture are some of the major causes and contributors to neck pain, back pain and of course, radicular nerve pain.

So, what is your next step? First, I recommend that you don’t take this lightly. You need to get evaluated by a medical professional, like a chiropractor, to make sure you can get a proper diagnosis of what the problem is and that your pain is not coming from another source.  Then, most importantly you will be given a treatment plan that will not only help ease your pain but also fix your problem.

I often get dealt questions such as “how long will this take, what should I do, heat or ice, etc? When I first see a patient who has these problems my first objective is to One, Identify the problem. Two, Get you out of pain and three, correct the problem!  As a healthcare professional, there are steps and specific goals that the doctor and patient have to take together before they can move forward with the care.  Much like diet and exercises, you need to have a strong foundation before you can advance to the next level.  The same is true for treatment of patients.

Phase I, which is known as the “Acute Phase,” is the period where the patient is in pain and has inflammation.  In order to progress to the next stage, it is very important to reduce any inflammation and ease pain so that the patient can move into the next phase of care.

Phase 2, is the corrective phase.  This is a stage of care where the doctor will start addressing the problem by restoring function to the bones, muscles, ligaments, and tendons. Restoring the function of these structures will ensure that the body is aligned properly, moving correctly and your pain levels are continuing to decrease.

Phase 3, is called the stabilization phase.  This is the most important phase. Continuing care and strengthening the area is of upmost importance.  Making sure that the joint is “stable” and strong will increase the likelihood that your problem will not return.

Below are our top 5 steps of things you should do if you are experiencing neck and/or back pain with radicular (nerve/numbness/tingling) symptoms.

 

  1. 1.    Get an evaluation in a timely matter –It is important to make sure you know what is going on with your body.  Making sure that you are healthy is extremely important and you want to make sure that this condition is not only treatable but also not getting worse.  Plus it takes less time and cost less to fix a problem in the beginning stages then waiting for it to become more severe.
  2. 2.    Write some questions down to ask the doctor – Being informed and prepared is critical.  Having a good working knowledge of your condition, when it started, how it occurred, and what you can do to help engages you and can accelerate your recovery time. 
  3. 3.    Be prepared to see other healthcare professionals – Sometimes you need to see other professionals to follow up with your care.  XRAY,MRI, CT scans, EMG/NCV’s may be necessary to properly diagnose your condition. We want to have the appropriate information to best treat your condition.
  4. Inquire about an Anti-inflammatory diet and/or other natural was to reduce inflammation and pain – A large portion of pain is due to inflammation in the body.  Things like arnica oil, essential oils, ice and diet are natural ways you can reduce inflammation within the body.  Always ask us “how to” cut down your inflammation is an important way to decrease your level of pain and heal faster.
  5. Follow up with care and stay consistent – You likely didn’t hurt yourself due to a single event. It takes time for your body to heal but there are things such as rehabilitation and diet that can speed up the process.   Having consistent care will only help your recovery, strengthen your body and fix the problem so it doesn’t occur again in the future.

 

Decrease Stress! No Problem… Just Breathe….. From your belly that is!

Decrease Stress! No Problem…

Just Breathe….. From your belly that is!

More and more studies are coming out about the power of breathing correctly. Due to our everyday stresses, we have a tendency to breath from our chest. This causes a decrease in oxygen to the right places and untimely increases stress to our body.  This type of chronic stress will affect your overall health and decrease your immune system.

What to do?

                                  Practice! Practice! Practice!

You can do this either sitting or standing. You will place one hand on your chest and the other hand on your belly. When you take that nice deep breath in, I want you to focus on pushing the hand that is on your belly out first. As you exhale, make sure you release all the air that you took in.  People, who take deeps breaths in but don’t let all the air out, will increase carbon dioxide in the body. Counting while you do this will be helpful. If it takes you 3 seconds to breath in, make sure you exhale for 3 seconds as well. The goal is to get to 10 seconds each way! As you are practicing this exercise you want to make sure that the only hand that is moving is the one on your belly. Try to not move the hand that is on your chest at all.

Consciously practicing your belly breath will increase oxygen through out the body, decrease stress, and increase your health!

Stress Management – Quick Strategies for Coping with Stress

The Quick Take Away:

  • Eat less sugar: sugar is an extraordinary stress-inducing food that undermines our health in countless ways.
  • Sleep more: go to bed earlier because you still have to get up at your usual time, so to get more rest – one the most effective stress relief behavior you can engage in, and it’s free and feels great.
  • Exercise more: the body’s response to exertion is categorically a must for health in general but a key strategy for melting stress
  • Say no … more often: reduce the demands on your schedule by simplynot committing to so many … things (for you, for your kids, at work).

We all do what we need to do to survive, “get by,” and in hopefully most cases, succeed.  In all of these, good, bad, or ugly, stress accumulates and adds to the load we’re already carrying through life.  Thankfully, we are surrounded with abundant information on how to productively quarantine, reduce, or ideally, dissipate the stress – the question is, have we looked into it yet?

There are none more powerful in managing stress levels than ourselves, and so we are charged with the responsibility of keeping tabs on how we are allowing stressors to affect us psychologically and ultimately, physically.  We understand a few of the physiological effects of chronic stress, and are tasked with finding practical methods to incorporate daily to prevent stress-induced deficiency.

Here are some great “weapons” in our arsenal that everyone can use to combat chronic stress:

  • Get Enough Sleep (usually at least 8 hours)
  • Exercise (doesn’t need to be much, at least 20 minutes a day, 3 days a week)
  • Drink water (you should never feel thirsty, if you are thirsty you need to drink more water)
  • Eat a well balanced diet (plenty of fruits and vegetables)
  • Get adjusted (a balanced body is a healthy body, adjustments keep the body in balance)

We need to practice removing ourselves from our everyday stressors, even if for a few seconds at a time while right in the middle of them, and we need to be on-purpose about it.

One particularly inconspicuous strategy that is fun and costs nothing is a “three second vacation.”  For three seconds, close your eyes and let your mind transport you to the most relaxing place on earth – sights, sounds, scents, everything.  Breathe it all in deeply for three seconds, and then resume your activity (extend duration and/or repeat as many times throughout the day as necessary).

On a larger scale, we challenge you to use some of the most gratifying activities you’ve come to enjoy to assist in the battle against stress.  They don’t necessarily need to cost anything (it doesn’t cost much to take a sketch pad out to draw a landscape or to get out and climb a tree…preferably your own tree), but a reasonable expense is also acceptable (a ride along the coast on a sunny day, top-down in a rented convertible, a round of golf, or a session out on the community airfield with a radio controlled airplane…however, if the expense or challenge of the mechanism adds stress, please find another coping mechanism to use).

We’re all different and there’s no sense in stressing about choosing coping mechanisms, so find your fun and you’ll discover a mechanism that works for you!

“Clark Needs an Adjustment”

Clark Griswold stands with bated breath and extension cord in hand as a childlike giddiness overtakes him. The family drum roll commences, he makes the anticipated electrical connection and VOILA… nothing happens.

Clark has a power problem. Although the extension cords are all connected and each individual Christmas light has been inspected with precision, he’s still not connected to the source. It isn’t until his wife ‘adjusts’ the switch in the garage and turns the MAIN Power on that the light show begins. She’d actually make a good Chiropractor!

If your wiring is connected and your body parts have all been dutifully inspected by the best doctors in the world, you still won’t function to your potential if you’re not connected 100% to your source… the Life sustaining Power that flows from your Nerve System. Make sure you and your family stay connected to it with regular Chiropractic care during this bustling holiday season.

HURRICANE SANDY CAUSING HEADACHES, and back pain, and neck pain, and…

I was just sitting down in the middle of a few morning adjustments and the big thing on everyone’s mind is obviously Hurricane Sandy and the preparations they are making/ need to make/ already made. And I got to thinking that couldn’t this be a metaphor for how many of us treat our body.

Think about it.

Whenever there is a hurricane people flock to the stores to stock up on hurricane supplies both perishable and nonperishable. For our purposes lets talk just about the non-perishable items, namely stuff that isn’t food. Home Depot and Lowes are crazy places right now with people buying up candles, batteries, flashlights, generators (wherever any are left), cutting plywood to cover windows, containers to hold emergency water, etc. To me this is a metaphor for how most of us deal with all issues. We ignore the risks and ramifications associated with our actions and in-actions and then frantically scurry about trying to make things right at the 11th hour. This is all stuff that we should have on hand anyway.

Hurricanes have been hitting our area for hundreds or thousands of years, if not more. Why do we act surprised when another one is coming. Whatever happened to ‘be prepared.’ This means being ready for as much as possible at all times.

When it comes to your health, how do you prepare? Do you wait until you are on the brink of permanent disability or disease before addressing your health problems? Or do you prepare by getting plenty of rest, exercise, good food, having a good attitude, and a body that is functioning the way it should?

Being able to successfully overcome challenges, whether with hurricanes or your health, preparation is key.

So ‘Be prepared.’

 We are open today, for now, to help everyone out.  We will stay open as long as we can.  We have a generator all ready to go in case we lose power and we will open as soon as possible after Hurricane Sandy blows by.  Call now if you would like to get in, but most importantly please be safe!

Thank you Dr. Russ for some of the info.