Staying Well While at Home

Staying Well While at Home

Posted: April 23, 2020
By: Dr Joel Miller

A message regarding COVID-19 from Family First Chiropractic

Hello SWFL-

With the uncertain and scary times we’re all facing, I truly believe that it’s vital for us to come together as a community and offer each other support!

The best way I believe I can do that is by providing my professional knowledge freely to all those who can benefit from it. 

In that light, I wanted to offer you all some basic health and immune-boosting strategies that each of you can implement from the safety and comfort of your homes!

I am also making myself available to answer any health-related questions or concerns you may have about yourselves or your loved ones. Please feel free to reach out to me with anything!

At the end of the day, the collective health of our community will have a huge effect on how we all get through this. Let’s support each other as much as we can during these trying times!

Quick Immune System Boosts:

  • Sleep: One of the easiest ways to keep your immune system strong is by getting enough sleep. Studies show that sleep deprivation increases your chances of getting sick, as well as elongates your recovery time. So make sure you’re getting the recommended 7-8 hours per night! If that’s out of the question, try getting in two 30-minute naps throughout the day, which has also been shown to counteract the negative effects of sleep deprivation.
  • Stress: In addition to the obvious mental and emotional effects, high-stress levels have also been shown to make you more susceptible to disease. Obviously this is a very stressful time for everyone, so make special efforts to engage in stress-reducing activities. From working out, to doing a puzzle, to talking with your therapist, these activities can all help lower stress levels and keep your immune system strong.
  • Supplements: Here’s a list of basic immune-boosting supplements that are cheap, over-the-counter, and can help add that extra fortification against the virus:
    • Vitamin C
    • Vitamin E
    • Vitamin D
    • Vitamin A
    • B-6
    • Zinc

At-Home Fitness & Bodily Wellness:

  • Stretches: 
    • The Cat Pose - Get on your knees with your hands on the ground in front you, parallel to your shoulders. Move your head down and your spine up at the same time until you resemble a cat stretching its back.
    • The Dog Pose - Opposite of the cat pose, this stretch involves raising your head up and spine down at the same time until your back is arched.
    • The Cobra Pose - Lay flat on your stomach and lift your upper back up by pushing against the floor until your arms are stretched out all the way.
    • Upward-Facing Hip Twist - In this pose, you’ll lay flat on your back and lift your right knee to your chest. Then you’ll twist your knee over to your left side. Repeat with the opposite knee.
    • Spinal Twist - Sit up with your legs lying straight in front of you. Take your right foot and place it on the outside of your left thigh. Twist the left side of your body towards your right. Repeat with the opposite foot.
    • Upper Spinal Rotation - Lay flat on your back and extend your arms out far from each other. Raise your knees to your chest and proceed to twist them from your right to your left side, repeatedly.
  • Exercises: 
    • Knee to Chest - Lie on the floor. Knees bent, feet on the floor and low back relaxed. Tighten your abdominal muscles. Bring both knees toward your chest holding on behind or on top of your knees. Keep your back against the floor. You may feel a stretch through your low back or buttock. Hold for 5 seconds and repeat 10 times.
    • Trunk Rotation - Lie on the floor, knees bent, feet on the floor. Let your knees fall to one side, hold for 5 seconds. Gently move through both sides 10 times.
    • Gluteal Stretch - Lie on the floor, knees bent, feet flat on the floor. Place one ankle to rest on the opposite knee – if you feel a stretch through your buttock hold the stretch here for 30 seconds. If you don’t feel a stretch reach your hand through to behind your knee and pull toward your chest. Remember to keep your hips straight and low back against the floor. Hold for 30 seconds and repeat each side twice.
    • Trunk Arching - Kneel on all fours. Arch your back up and hold for 5 seconds. Gently move through and lower your stomach towards the ground. Hold here for 5 seconds and repeat the whole motion 10 times.
    • Diagonal Curl - Lie on your back with both knees bent to 90 degrees and both feet flat on the floor. Contract your abdominal muscles by drawing your stomach towards your spine. Slowly sit up to 45 degrees. Reach both arms toward one side, then the other. Slowly lower down, keeping your abdominal muscles tightened. Rest here for 10 seconds. Repeat 10 times, build up to 3 sets.

At-Home Nutrition:

  • Immune-Boosting Ingredients: 
    • Spinach -- Vitamin A & C, plus iron, fiber, antioxidants & beta-carotene
    • Citrus Fruits/Red Bell Peppers -- contain high levels of Vitamin C
    • Mushrooms -- contain selenium plus B Vitamins like Riboflavin & Niacin
    • Broccoli -- raw or lightly cooked, it’s packed with Vitamin A, C & E, as well as containing antioxidants and fiber
    • Ginger/Tumeric -- great anti-inflammatory. It helps with a sore throat, bodily inflammation, arthritis, etc. 
    • Sweet Potatoes -- high in Vitamin A & C
    • Green Tea -- contains an antioxidant, EGCG, and amino acid, L-theanine both of which may help to boost your immune health
    • Poultry (ie. chicken, turkey) -- contains Vitamin B-6
    • Shellfish, specifically crab, clam, lobster, and mussels -- high in Zinc (but don’t eat too much)

This is by no means an exhaustive list, just a starting point to integrate some quick immune boosters into your everyday diet!

  • Foods to Stay Away From:
    • Sugar -- promotes unhealthy bacterial growth, and can decrease immune cell functionality by 40% by crowding out Vitamin C
    • Alcohol -- impairs T- & B-cell production, sleep cycles, and affect hormone levels
    • Soda (including diet) -- impairs your microbiome and your ability to metabolize glucose in the long-term 
    • Caffeine -- regular, high dose of caffeine reduces T-cells, suppress lymphocyte function and lower interleukin production
    • MSG -- negatively affects your thymus & spleen both of which play a role in your immune system

If you have any questions about the information provided or about your general health, feel free to reach out. 

Wishing you health & wellness,

Dr. Joel Miller

Family First Chiropractic

28340 Trails Edge Blvd.

Bonita Springs, FL  34134