|
|
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.
- ¨ The older we become, the more we should take a good multi-vitamin/mineral supplement (our bodies just need the extra help as we get older), but remember that just because you are taking supplements doesn’t mean you shouldn’t eat healthy.
- ¨ If you have lots of joint pain (arthritis, stiffness, disc problems, and/or back pain) you would most likely benefit from taking supplements such as glucosamine with chondroitin, Vitamins A, D, and E, and Omega 3, 6, and 9.
- ¨ If you have nerve problems such as sciatica, radiculopathies (numbness, tingling), headaches, and/or high stress you would probably benefit from taking supplements with Vitamins B Complex and Vitamin C, and Omega 3, 6, 9.
- ¨ To improve your immunity you should take Vitamins A , C, and B Complex.
Don’t hesitate to ask Dr. Zager about nutrition the next time you are in the office and her recommendations for good quality vitamins and supplements.
Vitamin A: is good for your skin, hair, teeth, eyes, bone growth, and reproduction. You can get it from carrots, green leafy (spinach), milk products, fortified cereals, fruit.
Vitamin Bs (more than one type needed B2, 6, 9, 12 etc.): are important for general body growth, red blood cell production, releasing energy from carbohydrates, many enzymes need the Bs to work correctly in protein metabolism, and for the nervous and immune systems. You can get it from lean meats (chicken, fish, pork), eggs, legumes, leafy green vegetables, dairy products, and fortified cereals.
Vitamin C: is important for the biosynthesis of collagen, certain neurotransmitters, the immune system, and is also involved in protein metabolism. Fruits and vegetables are the best sources of vitamin C specifically citrus fruits, tomatoes and tomato juice, potatoes, red and green peppers, kiwifruit, broccoli, strawberries, brussels sprouts, and cantaloupe.
Vitamin D: is essential for promoting calcium absorption, maintaining adequate serum calcium and phosphate concentrations to enable normal mineralization of bone and prevent hypocalcemic tetany. It is also needed for bone growth and bone remodeling. It is found in sunlight, cod liver oil, fish (salmon and tuna), beef liver, and some egg yolks.
Vitamin E: is important as an antioxidant to protect cells from the damaging effects of free radicals, and it is involved in immune function. It is found in nuts, seeds, and vegetable oils are among the best sources of alpha-tocopherol, and significant amounts are available in green leafy vegetables and fortified cereals.
Vitamin K: is important for blood clotting. Deficiencies can occur after long treatments of anti-biotics. The normal bacteria in the large intestine can also produce Vitamin K. People on blood thinners should talk to their physicians before taking Vitamin K. It can be found in cabbage, cauliflower, spinach, and other green leafy vegetables.
¨ 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.
 Double Click Image to Open or Download PDF
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.
|
|
