I have come to the realization that this is a marathon not a sprint, and we at Worcester Family Chiropractic are committed to supporting you and your family for the long haul. Whether that is through in person visits at the office, virtual consultations to provide advice on stretching and workspace ergonomics, or indirectly through information dispersed via social media and email. We want you to know that we are here for you during this unprecedented time. The topic on everyone’s mind as of late is immunity. This week, I wanted to send you some information about ways to bolster your immune system from the comfort of your home. I view immunity like the armor for the body. There are things you can do to strengthen that armor, to give you the best fighting chance. Top 10 Tips for Immunity: 1. Laughter: It really is the best medicine. Did you know that one minute of anger weakens the immune system for 4-5 hours, while one minute of laughter boosts the immune system for 24 hours?! Try to fit it in daily and enjoy the immune benefits. 2. Walking: The advantage of walking is different than vigorous exercise. Walking requires little energy because we are incredibly efficient at it. Walking utilizes the whole body, and acts like a pumping system to improve circulation of the blood and balance hormones. Thankfully, the weather is getting nicer, so walking outside makes this suggestion a little easier. But you can also just walk in place inside your house on those rainy days. Do not forget that exercise is cumulative - strive for 20 minutes a day even if that means 1 minute 20 times per day. 3. Touch: There really is a medicinal property of human touch. Make an extra effort this week to give a hug, a kiss, or a cuddle to those you are already living with or in contact with. Or perhaps give yourself a hug :) Massage is also a great way to physically connect with someone and provide reduction of stress and tension. 4. Exercise: Pump up your immune system by pumping some iron (C'mon, you know that made you giggle a little) Moderately intense exercise helps circulate WBCs to different areas, improve lymphatic drainage, and thus improve immunity. 5. Vitamins/Supplements: There are literally hundreds of supplements out there that claim to boost your immune system. Some with great success, and others with minimal research to support their use. I suggest going back to basics. Ensure that you and your family have adequate Vitamin D, Zinc (usually in a multivitamin), and Vitamin C. We have got you covered with these immune boosting supplements at the office with options for both kids and adults. We can even do contactless pick up if needed! 6. Good Sleep: There are certain bodily activities that happen while we sleep that cannot happen during times when we are awake. Sudden changes of schedule (like we are in right now) can alter our sleep pattern and affect our quantity and quality of sleep. I suggest you attempt to maintain a sleep routine that is unique to you so that your body and mind are better prepared for sleep. In this way, you can enter in the proper phases of sleep that are required for a healthy mind and body. 7. Good food: A healthy diet is one of the best things you can do for your body generally, but it is also especially important for your immune system. Certain foods can be inflammatory to our body and damper our immunity, while others can reduce inflammation and bolster it. Eating a rainbow of fruits and veggies, healthy fats, and proteins gives your immune system a better chance to work. Additionally, certain spices (like turmeric) can be great for the lungs to help them work at their best. 8. Hydration: It is not just about the quantity - though you should attempt to drink a minimum of half your body weight in ounces of water daily. It is important to drink water consistently throughout the day as it helps with circulation of the blood, as well as gives your body the necessary resource its needs to combat illness. Sick and tired of plain, boring water? Try adding mint, a cinnamon stick, or fruit to add variety. 9. Stress Less: Choosing to stress less is one of the best and most difficult things to do for yourself. The body has two states: resting and healing or activated and ready to react. When we are constantly in a state of fight or flight (activation) then our body cannot utilize resources to bolster the immune system. It is simply using too much energy to support other bodily functions. When you are calmer your body can focus its precious resources on the immune system. 10. Chiropractic: Chiropractic care allows the body to work at its best. In certain areas of the spine, adjustments can help reduce the stress response which takes energy away from digestion and the immune system and move toward parasympathetic (resting/digesting) activity that permits the immune system to function properly. I have been doubling up on my chiropractic care since this all began, because I figure I am healthier when my spine and nervous system are working optimally. Not much has changed in terms of office protocols and procedures since our last communication. We continue to stay up to date with guidelines from the CDC and work diligently to keep our office sanitary for the health and safety of patients and staff. Dr Brittany is still available during normal business hours to serve current and new patients as “medically necessary” through May 4, 2020. Please respond promptly to text reminders to let us know whether you plan to come in for your visit. We look forward to welcoming you back in the office soon. Wishing you all continued health and happiness.
Dr. Brittany Falcone
218 Shrewsbury St. Suite 105
Worcester, MA 01604
ph: 508-556-7566