Additional recommendations below:
Dealing with fear and anxiety
Below are links to videos that address the anxiety and fear that many people are experiencing during this time of uncertainty. Our friends at Cleary University have produced this information with Professor Chamberlain, a local counselor and professor, that works at the university.
https://bit.ly/2xzKQMr
https://bit.ly/2IG7wN8
https://bit.ly/3cS4CTu
Mindfulness
Another useful technique is a practice called mindfulness. A simple way to practice mindfulness as it related to this time is reciting powerful phrases while you wash your hands. Reciting certain phrases has been scientifically proven to "reset" your mental state. Doing this while washing your hands has the added benefit of ensuring that you are spending the necessary 20-30 seconds needed to properly kill viruses. Click the link below for the full article featured on GMA.
https://www.goodmorningamerica.com/wellness/story/mindfulness-coronavirus-harvard-professors-tips-lower-anxiety-69555324
Chiropractic and Massage
Many people may not know that both chiropractic care and massage therapy have been scientifically and anecdotally proven to boost your immune system and lower your stress levels. Both should be an essential part of an immune support and/or stress reduction treatment plan. Here's a link to a video that Dr. Crandall, DC produced previously discussing chiropractic and the immune system.
https://youtu.be/Z9uPmOzOkq8
Clean air in your home
Having clean air circulating in your house is a no brainer at any time but particular on our minds at the moment. Some easy recommendations that you can do right now to help clean the air in your house.
Buy plants. Plants convert CO2 into O2 and clean the air while doing it. Go buy some plants and place them around your home. Plus they help calm your mind.
Change your furnace filter. This is often overlooked even though it is standard maintenance to your HVAC system which may also be a smart thing to do...consider scheduling an HVAC professional to look at your system and potentially clean ducts if necessary. We are not suggesting that a clean air filter will circulate out viruses but they can reduce irritants which may disrupt your immune system.
Essential oil diffusers are another method that many people find helpful. Oils are not for everyone especially those with certain sensitivities. Many people do swear by the cleansing and calming effects of them. Make sure you carefully read labels and follow the guidelines as certain oils are not appropriate for diffusing or for internal consumption.
Exercise at home
Just because you may be spending A LOT more time at home doesn't mean you should stop moving and exercising. There's no question that exercising is essential to a healthy body and immune system. Do not exercise should you become ill without talking to your PCP. Otherwise, consider beginning an "at home" exercise regimen to pair with your existing exercise regimen. Some of the best exercises and functional movements for your body can be done with no equipment at home. To name a few:
Lunges
Body squats
Planks/side planks
Glut bridges
Burpees
Here's a link to a website with videos of each.
https://www.healthline.com/health/fitness-exercises/10-best-exercises-everyday#start-here
We hope that these additional recommendations will be useful. Please note that this list is not all inclusive list and there are many more great recommendations available. We included the recommendations previously sent with an important revision below in case you missed it.
We also want to remind you that our clinics will continue to follow the CDC guidelines for sanitization in our office to provide you with a safe place to receive the care that you need.
Please continue with your regular medical, dental, wellness and chiropractic/massage appointments to keep your body moving and healthy.
Stay well everyone!
Dr. Mike Hilton DC, CSCS, CCSP
on behalf of our doctors, therapists and staff at duncan chiropractic group
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