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Miller Spinal Health and Wellness Center
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Tips to Alleviate Stress:

5. Chiropractic Care
Basically, this all boils down to taking care of yourself – body, mind, and spirit. If you put the work into doing that now, you lower your chances of sick days in 2011 are definitely decreased! You’ll find that not only do these measures prevent future disease, but taking care of yourself also feels pretty good in the here and now.And so it is with chiropractic – take care of your spine today to help manage the smaller problems today so that they don’t become more acute or chronic conditions in the future.
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Tips to Alleviate Stress:

4. Eat Well
As with everything in chiropractic medicine, a holistic approach to health and wellness is best. Winter is a time when we are storing up our energy reserves and trying to warm our bodies from the inside out. If you don’t eat meat, then increase the protein content of your meals during the winter. Eat winter squash, yams, potatoes, leeks, and onions. Flavour your food with warming spices like cinnamon, pepper, and ginger. Mmmmm…! If you do eat meat, you can probably eat a little more than you usually do.If you are susceptible to catching colds, try to reduce the amount of dairy in your diet. Take care to be sure that you are dressed appropriately for the weather. Staying in cold and wet shoes or clothes for too long is a good way to increase your chances of coming down with the flu.
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Tips to Alleviate Stress:

3. De-stress
We know that stress – particularly chronic stress – takes a toll on our bodies and our ability to stay healthy. Given the numerous responsibilities that many of us have, and stresses about jobs, family and money, it is probably impossible to eliminate the stressors from our lives completely. But it is possible is alleviate some of them.Try to find something that helps you relax, and devote 15 minutes to it every day. It could be yoga, walking, gardening, or reading a good book. Perhaps it is sitting in your kitchen drinking your tea, or taking a long, hot bath. The key is to dedicate at least 15 minutes every day towards relaxation (de-stressing). Soon you may even find yourself allotting 20 or 30 minutes to this practice, and finding other ways to de-stress. If so, congratulations! Remembering to slow down and take care of yourself is an important part of health and wellness.
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You can get a massage for just $1 a minute (15 minute minimum). Stop in today and schedule yours http://millerhealthcenter.com/contact-us/
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Here is an exercise you can do in just 15 minutes to help with lower back pain!

Lie on your back with your knees bent and your feet flat on the floor

(A). Keeping your shoulders firmly on the floor, roll your bent knees to one side
(B). Hold for five to 10 seconds. Return to the starting position
(C). Repeat on the opposite side
(D). Repeat each stretch two to three times — preferably once in the morning and once at night.
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If you are tired of dieting and what to try a real life style change this year, give our Ideal Protein Program a try! New clients can receive $50 dollars of their first consultation! Don't wait another day! (618) 997-8066
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Don't forget to take advantage of our holiday coupons! Call or come in today to make your appointment! (618) 997-8066
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Tips to Alleviate Stress:

2. Exercise
Just as sleep and rest are important in our overall health and wellness, so is physical activity and exercise. A recent study published in the British Journal of Sports Medicine found that individuals who exercised at least 20 minutes per day, 5 days/week, had 40% fewer sick days than individuals who exercised only one day per week or less. While science is not completely sure why this happens, researchers believe that increased levels of physical activity not only increases blood flow, respiration and metabolism levels, it also stimulates the immune system and helps transport immune cells around the body.

Even a lapse of one or two weeks in exercise will weaken your body so that you need to adapt the intensity of your routine before retiring to your usual activity levels and help prevent any muscle sprains or strains. Always pay attention to your body and work at an intensity level that is safe and comfortable. If you are new to exercising and have resolved to be more active this New Year, it is best to start slow and simple, perhaps with a gentle yoga class or a 20 minute walk outside each day. You can increase the length and intensity every week, but give your body time to adjust and strengthen itself.
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If you want to help build lower back muscles to ease back pain here is an exercise you can do in just 15 minutes a day.

Lie on your back with your knees bent and your feet flat on the floor

(A). Using both hands, pull up one knee and press it to your chest
(B). Hold for 15 to 30 seconds. Return to the starting position

repeat with the opposite leg

(C). Return to the starting position and then repeat with both legs at the same time
(D). Repeat each stretch two to three times — preferably once in the morning and once at night.

http://www.mayoclinic.org/back-pain/SLS-20076265
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