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Top 10 Wellness Tips from Dr. Zager
1. Start walking 20 minutes three times a week
2. Drink at least 2 glasses of water a day (in addition to your other liquids)
3. Make sure you get 7+ hours of sleep a night
4. Get a chiropractic adjustment to make sure your body is balanced and there are no Subluxations
5. Stop and smell the roses (slow down and relax for 10 minutes every day)
6. Use a smaller plate and bowl for your meals.
7. Strengthen up some of your Core Muscles daily
8. Improve your posture
9. Increase your portions of vegetables and fruit while you decrease your portions of carbohydrates.
10. Add 2 snacks a day (morning and afternoon). Great snacks include: yogurt (live active cultures), nuts, cranberries, small amounts of cheese and fruits, trail mix bars.
Ask about our individual wellness programs or our small group wellness programs, if you want or need help taking control of and improving your health and wellness.
Maintenance or Wellness Adjusting is when you come in periodically for a “tune up” to make sure that your vertebrae are staying in the correct alignment. Coming in for these periodic adjustments helps prevent the vertebrae from getting too far out of place and causing your original pain to return.
¨ Many people ask how often should I come in for a maintenance or wellness adjustment—and part of my answer is that it depends on the your age, your physical activities, and your underlying condition. Let me give some general guidelines. For someone who has had their initial problem corrected and wants to come in on a maintenance or wellness schedule—it ranges between every 2 weeks to once every 8 weeks.
- ¨ The older you are—the more frequently you should get adjusted—simply because your body has gone through a lot more and has more wear and tear on it.
- ¨ Someone who is sedentary all the time should come in a little more often than someone who is moderately active (who walks, swims, exercises).
- ¨ Someone who plays physical or contact sports or has high activity levels will come in more often—every 2—4 weeks, especially if you play football, soccer, cycling, lacrosse, horse back riding, rodeo, roping, etc.
- ¨ The same for people who have physically demanding jobs in construction, ranching, farming, and mechanics.
- ¨ People who don’t have any disc injuries, osteoarthritis, reversed neck and/or low back curves, or neck or back surgeries can usually go between 6—8 weeks for adjusting,
- ¨ People who do have any of those structural conditions have had their pain syndromes for awhile and should come in a little more frequently between 3—6 weeks.
The bottom line is, if you are not on a regular maintenance schedule and you start to feel stiff and sore for more than a couple of days, you should call and come in for an appointment, before things get too far out of adjustment. It is easier to correct something before it gets too acute.
¨ Individual Wellness Program—includes chiropractic, exercise, nutrition, and relaxation components—lasts for 8 weeks
¨ Small Group Wellness Programs—designed for 2-5 people — call to schedule a group—same as above; lasts 8 weeks.
¨ Small Group Mini Wellness Programs—designed for 2—5 people; just exercise and nutritional components.
¨ Individual Exercise Training—specifically tailored to individual needs -one time and ongoing options
¨ Individual Nutritional Reviews—one time and ongoing options includes reviewing and recommending supplements.
call (830) 393-6554 for program details and scheduling
What you should be taking
- Basic Vitamins – Vitamins are fat-soluble or water-soluble organic substances essential in minute amounts for normal growth and activity of the body and obtained naturally from plant and animal foods. A, B Complex, C, D, E, and some K – I recommend Body Balance (a liquid whole food with vitamins and minerals), or Essential Basics (again with both vitamins and minerals)
- Minerals—Minerals are inorganic elements, such as calcium, iron, potassium, sodium, or zinc, that are essential to the nutrition of humans, animals, and plants. Trace minerals – same as above, but in very small amounts. A good mineral supplement has both macro and trace minerals—especially selenium , zinc, and magnesium—I recommend Body Balance or Essential Basics.
- If you have joint problems (arthritis, stiffness, disc problems) I recommend a good Glucosamine and Chondroitin supplement—either FlexeoPlus (a liquid) or Ultra Joint Forte.
- If you have nerve problems (sciatica, radiating arm pain, headaches, numbness or tingling, etc.) I recommend a B Complex supplement such as: Hypo-B-50 or Stress-Plex-Forte. Additionally, I recommend a supplement of Omega 3,6, and 9 fatty acids. These fatty acids are helpful for the brain, nervous tissues, and mind, but also for cardiovascular health and as a anti-inflammatory agent. I recommend Balance Plus for a proper balance of all three fatty acids. You can also get some of them in olive oil, salmon, avocados, and tuna.
Many of my patients ask me what kind of vitamins and supplements they should take. So I would like to go over some basic information and guidelines for taking vitamins. With future newsletters, I will talk more about individual vitamin and mineral requirements, how your body uses that vitamin or mineral and what are good sources of that particular vitamin or mineral.
- You should take vitamins as supplements, not as a replacement for eating and living healthier (more veggies, less carbohydrates, and exercise).
- Vitamins in liquid form have a higher absorption rate into your body than do pill vitamins. Liquid vitamins have an absorption rate of 80 – 90% of the vitamin versus 10 – 20% in pill form.
- Vitamins and minerals from whole food sources (less processing and no synthetics) are utilized by the body much better and you will typically get more trace and micro minerals with those types of vitamins.
- When you are under stress you should make sure you take your vitamins – stress depletes your stores faster than normal.
- As we get older, vitamins and minerals are even more important to our health. There are a number of conditions (hypothyroidism and fibromyalgia are just two), which respond very positively when a person takes particular supplements.
Headaches
Most people at one time or another get a headache. For some, simply taking a couple of pain relievers, such as aspirin, will knock the headache down and let you continue on with your day. That is fine for an occasional headache; however, if you have repeated headaches you should get checked by a physician or a chiropractor to determine the cause and a treatment plan to correct the underlying problem.
Kinds of Headaches
There are several different types of common headaches (that I will cover here) : tension headaches, sinus headaches and migraines. Read more in the newsletter to see various strategies to relieve these types of headaches, including chiropractic adjustments, foods to avoid, and exercises to do.
What is the Treatment
By gently adjusting the cervical (neck) and upper thoracic (midback) vertebrae, a chiropractor can take the pressure off of pinched nerves, restoring the normal nerve impulses, and helping to balance the surrounding musculature; thus, decreasing or alleviating the headache.
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Small Group Wellness Program
starting April 19th
Mondays at 6:00 pm for 8 weeks
If you want to strengthen up, learn how to be healthier, and lose weight.
Each class will include: a core/strengthening exercise class and an education topic including: how to eat better, relaxation techniques, biofeedback, vitamins, nutritional choices, and others.
Cost is $20.00 per week
Meet at Zager Chiropractic Services, 2840 Business Loop 181 N, suite 140 Floresville, TX.
Call 830 393-6554 or e-mail jonelle@zagerchiro.com to reserve your spot.
The Spring session of Zager Chiropractic’s Small Group Wellness Program will start on April 19th, Monday nights at 6:00 pm.
This class is for you if you want to strengthen up, learn how to be healthier, and lose weight or inches.
The Wellness Program will last for 8 weeks, meeting each Monday night at 6:00 pm at Zager Chiropractic in Floresville.
Zager Chiropractic’s Small Group Wellness Program includes: a relaxation component, weekly nutritional guidance and coaching, and an exercise component.
Dr. Zager will lead the class and help educate you on all the different things you can do to create new wellness habits in your own life. In addition she will lead a core/strengthening exercise class each week for the participants.
The Spring group program is limited to 4 participants, so Dr. Zager can give them individual attention.
Call 830 393-6554 early to reserve your spot. If you would like more information, please call us and we will e-mail you the program schedule and costs.
Wellness topics include: tips and techniques to relax your muscles, biofeedback, vitamins—what do you really need, what types of exercises can I do and the benefits, lots of nutritional information on food and which foods will help you control your appetite and lose weight.
Individual programs are also available.
Here are my Top 10 Wellness Tips. They can be easily implemented into your daily lifestyle. For more information on the individual tips, just look at upcoming blogs and articles that are already on our website.
1. Start walking 20 minutes three times a week
2. Drink 2 glasses of water a day
3. Make sure you get 7+ hours of sleep a night
4. Get a chiropractic adjustment to make sure your body is balanced and there are no Subluxations
5. Stop and smell the roses (slow down and relax for 10 minutes every day)
6. Use a smaller plate and bowl for your meals.
7. Strengthen up some of your Core Muscles daily
8. Improve your posture
9. Increase your portions of vegetables and fruit while you decrease your portions of carbohydrates.
10. Add 2 snacks a day (morning and afternoon). Great snacks include: yogurt (live active cultures), nuts, cranberries, small amounts of cheese and fruits, trail mix bars.
Ask about our individual wellness programs or our small group wellness programs, if you want or need help taking control of and improving your health and wellness.
Neck Pain
Many people with neck and arm pain go to chiropractors to help relieve their pain. This also includes people with numbness in their hands and arms or headaches that stem from the neck.
What is the Cause?
When the cervical or neck vertebrae are misaligned or “subluxated” they can cause several different types of pain. The first is an ache from tight and stressed muscles that are trying to pull the vertebrae back into place. The second is a sharp pain from either the joints, the discs (padding between the vertebrae), the nerve roots that get “pinched” or the ligaments that are injured. This sharp pain can go up or down the spine or out across the shoulders. Thirdly, you can get numbness or tingling down either or both arms all the way to the fingers. Depending on where there are misalignments or subluxations in the neck will determine where the pain or tingling occurs.
What is the Treatment
By gently adjusting the cervical (neck) and upper thoracic (midback) vertebrae, a chiropractor can take the pressure off of pinched nerves, restoring the normal nerve impulses, taking pressure off of the discs, decreasing the pain or numbness, and helping to balance the surrounding musculature.
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