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Tips for general wellness!

Tips for supporting general wellness:

 How can chiropractic care help?

Chiropractic adjustments of the spine can remove pressure from the areas of the nervous system that cause irritation to the surrounding tissues. Structural imbalances in body can lead to repeated stress and irritation to the area. The goal of chiropractic care is to restore motion back in the joints and relieve stress on those structures and then re-strengthen the surrounding muscles tissues.

Stretches:

Hip rotator Stretch

Piriformis Stretch

Knee to Chest

Pelvic Tilts

Lower Abdominal Strengthening

Hamstring Stretch

Levator scapula stretch

Trap stretch

Neck rotations

Forward neck flexion

Chin tuck

Light traction

Supplements:

  • Vitamin D: 5,000-10,000 iu/day for immune and bone support
  • EPA/DHA: 500-700mg/day for cardiovascular and brain support
  • Probiotic: 15-30 billion CFU/day for GI support
  • Magnesium: 200-500 mg/day for muscle support
  • Turmeric: 500-1,000 mg/day for pain control
  • Multi-B vitamin: *methylated version is the best quality. Used for immune and nerve condition support.

Dietary 

Avoid high histamine foods (alcohol, canned foods, cheese, chocolate, nuts, beans)

Avoid caffeine, excessive salt & sugar. Increase intake of healthy oils/ cold-water fish & avocado

Avoid foods that contain aspartame and monosodium glutamate (MSG)// Diet coke & fried foods

Identify and avoid allergenic foods Increase intake of whole, raw, organic produce

Drink at least half your body weight in ounces of water daily

Lifestyle 

Epsom Salt baths = Magnesium --- CBD Cream---Deep Blue Essential Oil---Exercise--Sleep at least 6 hours at a time and allow the body time to heal & reset--↓stress= ↓inflammation= ↓pain--Heat to the area--Massage Therapy/Acupuncture--Avoid sitting for long periods of time



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