It's no doubt about it that the "flu season" has hit. Instead of running out and getting flu vaccines (which can actually cause more harm than good, but that’s another topic) try these five different foods that help fight off the flu:
1. Garlic - along with being an antioxidant, garlic contains a substance which can help prevent and shorten the duration of infections when used daily in cooking or taken as a supplement. Raw garlic is preferred over powdered.
2. Green Tea – is high in bacteria-fighting antioxidants and immune-boosting chemicals. Make sure you brew your own, as bottled teas are commonly filled with unwanted sugars and artificial flavors and won’t have the same effect.
3. Ginger – is great for fighting off viruses due to a natural compound called gingerol. Avoid pairing it with sugar (like ginger ale), sugar depletes the immune system and is flu’s favorite snack!
4. Sweet Potatoes – contain beta-carotene, which converts to Vitamin A in the body and can aid in the treatment of respiratory infections and neutralize toxins.
5. Red Bell Peppers – have twice as much Vitamin C as oranges, a nutrient that has been shown to not only prevent, but also decrease the duration of sickness and reduce the severity of the symptoms.
To schedule an appointment with Dr. Ashley Gleason or to discuss how to support your immune system, please call her office at (716) 868-1199, or e-mail her at email@example.com.
Weeding and other gardening chores can quickly tire even the strongest backs. One of the most common mistakes that gardeners make while weeding is not moving from the hip joint, which then makes the back work too hard. One of the most popular positions for extended weeding sessions is to sit on a bucket. If you have any knee, hip, or back pain, sitting will help you to avoid putting pressure onto those areas. You can also try weeding on your hands and knees. When weeding on all fours, the goal is to keep your whole spine long. Due to the shifting around while you weed, keeping a long spine requires watching and feeling how your shoulders are bearing responsibility for reaching, grasping and supporting your body weight. If you become attentive to unnecessary tension, you can relax out of it. Keeping a long spine will help you avoid back strain and conserve your energy for when physical exertion is necessary to get the job done. Make sure to also take breaks every 15-20 minutes to stand up and stretch out your spine!
To schedule an appointment with Dr. Ashley Gleason or to discuss how to protect your back while weeding, please call her office at (716) 868-1199, or e-mail her at firstname.lastname@example.org.
There’s no doubt about it, the stressors we face day to day seem to be getting worse, especially with the way our economy has been. Here are some helpful pointers on how to deal with our everyday stressors.
1. Breathe – as simple as this sounds simple controlled, focused breathing is one of the easiest ways to produce immediate stress relief. Take a deep breath and count to ten and feel your body loosen up and relax.
2. Sleep – consistently getting a good night sleep can lower blood pressure and elevated levels of stress. As stated in the previous blog, sleep will also promote healing by releasing human growth hormone.
3. Laugh – Laughter reduces stress hormones and increases blood and oxygen flow throughout the body.
4. Express – talk to someone you trust, or write in a journal to help reduce stress hormone levels.
5. Music – listening to music will alter brain waves, which will have calming effect on both the mind and body.
6. Exercise – relieves physical stress, clears your mind, releases endorphins that improve your mood and improves concentration.
7. Chiropractic and Massage – a sure-fire way to relax your muscles, improve your immune system, increase your blood flow and improve your overall mood!
To schedule an appointment with Dr. Ashley Gleason or to discuss how to reduce stress in your life, please call her office at (716) 868-1199, or e-mail her at email@example.com.
Did you know that the way you breathe affects your health? We take about 28, 000 breaths a day and each breath gives you an opportunity to calm and relax yourself. Most people take shallow breaths, which only reach the upper lungs that end up triggering your stress receptors. Whole lung breathing reaches the lower lobes and activates the calming receptors that reside there. When done correctly and regularly practiced, deep breathing can lower blood pressure, reduce stress, improve mood, increased immune system and gives you a general relaxed state of mind.
To do the whole lung breathing technique, breathe deeply through your nose only and inhale, filling up the lower lobes of the lungs, followed by the middle lobes and then the upper lobes. Then, squeeze out all the air, as best you can, as you exhale through your nose. Think of trying to fill up your belly around your navel when you inhale, instead of filling up your chest. This will ensure deep breathing into the lower lobes, where the best oxygen exchange takes place. Like all things, this will take practice. Try doing the whole lung breathing technique at least 10 minutes a day for life-enhancing benefits!
Having your spine in proper alignment will allow you to take deeper and more effective breaths. To schedule an appointment with Dr. Ashley Gleason to discuss problems with breathing, getting your spine checked or for more information on how to breathe properly, please call her office at (716) 868-1199, or e-mail her at firstname.lastname@example.org.
Although the wonderful weather we have experienced was great, I am sure most of you that are reading this are now experiencing some early seasonal allergies. Instead of running to the drug store and popping some allergy pills, try these home remedies first:
- Get adjusted! Getting adjusted will help to strengthen your immune system to help fight off those allergies. Getting adjusted will also allow the body to work at its 100% potential.
- Buy locally sourced honey. When added to your diet on a regular basis, local honey can help build up your immunity to the natural pollens and other irritants found in your area.
- Use Stinging Nettle and Antronex. These herbs are good sources of natural antihistamines for those who need some relief but do not want the side effects of drugs. You can purchase these at many herb, natural health or supplement stores.
- Use Vitamin C and Echinacea. These both can relieve allergy symptoms by giving your immune system a boost. Again, try a natural health store in your area to purchase these.
- Eat spicy foods. This will help to loosen and thin mucus, which could provide allergy relief. Try using wasabi, jalapenos or horseradish.
- Try nasal irrigation. Using a neti pot will help to flush out allergens and excess mucus. You can find neti pots at your local drug store or health store.
To schedule an appointment with Dr. Ashley Gleason to discuss problems with allergies and sinus problems please call her office at (716) 868-1199, or e-mail her at email@example.com.
On average about 40-60% of the general population are having trouble sleeping. This is mainly due to stress, body aches and pains, uncomfortable beds and pillows along with many other issues that arise throughout the day. Getting adequate sleep is not only essential to maintain a healthy body, it is also extremely important. Quality sleep allows the body to rebuild and heal itself. During the night, human growth hormones trigger proteins throughout the body to build new cells and repair any damage. It is only released during sleep which is why getting the proper amount of sleep is so important. A few tips in helping to get to sleep without sleeping pills are: have a comfortable place to sleep with a correct mattress and pillow, limit caffeine intake before bed, eat an early dinner, and go to bed at the same time which will get your body in a routine. Some foods that will help you get a good night’s sleep are: bananas, dates, figs, nut butters, tuna, turkey, and wholegrain crackers. Some herbs that help relieve insomnia are: basil, chamomile, dill, kava and marjoram.
If you are still continuing to experience insomnia or are having troubles falling asleep due to pain and discomfort, visit your Doctor of Chiropractic. Chiropractors are trained to treat spinal problems that can interfere with a good night’s sleep. They can also help to offer exercise and nutritional advice that can help to improve the quality of your sleep.
To schedule an appointment with Dr. Ashley Gleason to discuss problems with sleeping please call her office at (716) 868-1199, or e-mail her at firstname.lastname@example.org.