Health & Wellness Newsletter by Advanced Wellness
Health &Wellness The Newsletter About Your Health and Caring For Your Body
Get Back To Life Safely & Naturally! SAY GOODBYE TO NECK PAIN Vol 2. Ed. 10
Do you find your neck nagging you in the morning or at the end of the day? Do you feel muscle tension and discomfort in your neck or shoulders? Neck pain is becoming a silent epidemic in today’s society as more people end up with terrible forward head posture and tighter neck muscles. The culprit for many is our addiction to technology; the posture we assume when staring into the TV, computer screen, or our smartphone. The good news is that you can do a lot to relieve your neck pain and get on the right path to a healthy spine. The neck is extremely important in the overall posture of the body. Where the head and neck move, so does the rest of the body. Changes in the alignment of your neck can cause a variety of symptoms such as neck tension, headaches, migraines and even radiating pain or numbness to the arms and hands. (continued inside)
Inside:
• Say Goodbye To Neck Pain • Clinician Spotlight • 4 Tips To Relieve Headaches • Pumpkin Muffin Recipe
Don’t Let Pain Win! Health & Wellness The Newsletter About Your Health and Caring For Your Body SAY GOODBYE TO NECK PAIN
Align your spine One of the most important things you can do to prevent and relieve neck pain is to improve your neck alignment. Be conscious of how you sit and stand throughout the day, keeping your head tall. This naturally pulls your spine into alignment. Hands on relief One of the best ways to relieve the tightness in your neck muscles is with specialized hands-on therapy. Our physical therapists and chiropractors are experts in alleviating tight muscles and restoring normal neck joint motion. Many patients also find relief with acupuncture or massage. If
you are suffering with neck pain, shoulder pain, or headaches, call us today and speak to one of our experts. Your neck will thank you. Improve your upper neck motion The upper neck accounts for over 60% of the total motion in the neck. It is also the area where many of the powerful shoulder muscles attach. Therefore, it is an area that becomes very tight. A simple exercise you can do to improve your neck motion is the chin tuck. Simply stand or sit tall, then gently tuck your chin down until you feel a slight pressure or pull in the upper neck. Be careful to do this gently and talk to one of our therapists if you are unsure of performing this exercise correctly.
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ADVANCEDWELLNESS CLINICIAN SPOTLIGHT JEFFREY M. GONTARSKI, MPT, DPT “Your goal is my goal. I want to get you back to fully enjoying whatever activity makes you come alive. Let’s work together, laugh together, and get you back to life as fast as we can!” Meet Our Experienced Team Of Experts
Dr. Jeffrey Gontarski attended Nova Southeastern University where he graduated with a Doctorate in Physical Therapy. Dr. Gontarski also received his Master’s Degree in Physical Therapy from Nova Southeastern University. He is a graduate of Kean University whereheearnedhisBachelor’sDegree inBiology and Minor in Chemistry. During his Master’s Degree, Dr. Gontarski interned at the Veteran’s Hospital in Washington D.C. where he specialized in prosthetics, orthopedics,andpost-surgical joint replacement while becoming well-versed in the rehabilitation of all patient populations.
Dr. Gontarski has been with Advanced Wellness since 2006, where he serves as Clinical Coordinator. He previously worked as Clinical Coordinator for the Rehabilitation Services at Robert Wood Johnson University Hospital in Hamilton, New Jersey. There, he oversaw all operations including PT, OT, Speech, Audiology and Aqua Therapy services. Dr. Gontarski became a Certified Ergonomic Assessment Specialist in 2002. In his spare time, Dr. Gontarski enjoys spending time with his son and daughters, teaching them all aspects of music. A former musician, Dr. Gontarski has played with many bands down at the Jersey Shore. He is currently teaching his children Yiddish, a language he speaks fluently.
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Natural Ways To Relieve A Thumping Head! 4 TIPS TO RELIEVE HEADACHES
Most everyone has experienced a headache at some point in their lives. In fact, over 10 million people in the US suffer with daily headaches.The vast majority of headaches stem from limitations with neck motion. Headaches result from the spasm of arteries in the scalp and sometimes, the brain. Different triggers can occur from chemical sensitivities to pH or sugar imbalances in the blood. Often, the spasms are caused by irritations of the muscles in the neck and scalp that trigger the nerves to go into overdrive, causing a dull ache or even sharp pain. Here’s what you can do to prevent headaches: 1. Watch your posture – Alignment of the neck and upper back is crucial to alleviating the strain on the neck muscles. Be conscious throughout the day of how you are holding your posture. Bring work up to eye level and make sure that your computer screen is high enough to alleviate neck strain. 2. Drink more water – A common cause of many headaches is dehydration. If you feel thirsty, then your body is already dehydrated. Avoid caffeinated beverages, as these are diuretics, causing you to lose water. Keep a glass of water next to your desk or in reach, and work to refill it 4-6 times during the day.
3. Balance your pH – The acidity of your blood can make you more prone to headaches and feeling tired. Make sure that you eat enough green vegetables, lean protein and avoid fatty or processed foods. Also, scale back on the coffee, as it is very acidic. Water also helps to balance your pH, so repeat step 2. 4. Exercise and therapy – Exercise helps to regulate your pH, reduce neck strain and improve your mood. If you find yourself suffering with headaches more than 2 times a week, then you should seek the expertise of our physical therapists. These symptoms can be the result of an underlying problem with your neck and need to be treated.
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Health & Wellness Tips EVERYONE’S FAVORITE FALL FLAVOR!
Plant foods like pumpkins that are high in both vitamin C and beta-carotene also offer an immunity boost from their powerful combination of nutrients. Want a tasty way to introduce some more of this antioxidant in your diet? Here’s a healthy and delicious pumpkin muffin recipe that is sure to please everyone!
Pumpkin isoneof thebest-knownsourcesofbeta-caroteneapowerfulantioxidant that gives orange vegetables and fruits their vibrant color. Beta-carotene is converted to vitamin A in the body once it is eaten. Consuming foods rich in beta- carotenemay reduce the riskofdevelopingcertain typesofcancer,offerprotection against asthma and heart disease, and delay aging and body degeneration.
These mini pumpkin spiced muffins are made light with pumpkin puree and egg whites and loaded with chocolate chips in every bite! Skinny Mini Pumpkin Chocolate Chip Muffins
INGREDIENTS • 1 ¼ cup of almond flour or oat flour • 3/4 cup of coconut sugar or Xyla (xylitol) baking sugar free sweetener • 3/4 tsp baking soda • 1 3/4 tsp pumpkin pie spice
• 1/4 tsp cinnamon • 1/4 tsp salt • 1 1/2 cups canned pumpkin puree • 2 tbsp virgin coconut oil • 2 large egg whites • 2 tsp vanilla extract • baking spray • 2/3 cup mini chocolate chips
DIRECTIONS 1. Preheat the oven to 350°F. Line a mini muffin tin with paper liners and lightly spray liners with oil for easy removal. 2. In a medium bowl, combine flours, sugar, baking soda, pumpkin spice, cinnamon, and salt with a wire whisk. Set aside. 3. In a large bowl mix pumpkin puree, oil, egg whites and vanilla; beat at medium Do You Know Your Wellness Score? Determine the status of your overall health with our Wellness Score – a comprehensive scoring system that includes a variety of testing parameters. After a thorough consultation, we’ll assign you a wellness score from A to F and show you the exact areas where your strengths and weaknesses lie. From there, we’ll design a completely customized wellness program tailored to your specific needs in order to improve your score! Call today to schedule your Wellness Score consultation! (732) 431-2155 Use code: IB-1017-B
speed until thick. Scrape down sides of the bowl. 4. Add flour mixture to the wet mixture, then blend at low speed until combined; do not over mix. Fold in chocolate chips. 5. Pour batter into prepared muffin tin and bake on the center rack for 22 to 24 minutes, or until a toothpick inserted in the center comes out clean.
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At Home Hydrotherapy AN EASY & NATURAL METHOD FOR NECK PAIN & HEADACHES
Make Your Own Epsom Salt Bath 1. Add 2 cups of Epsom Salt to a warm bath full of water. 2. Soak your neck in the bath for 15 - 20 minutes, allowing the magnesium to be absorbed through your skin. Put Down The Pain Medication When you find that you are suffering with headaches or neck tension, come in for physical therapy. A few sessions can go a long way towards helping you feel your best while learning what you can do to prevent headaches from returning. Put down the Ibuprofen or Tylenol and pick up the phone to speak with one of our experts today!
When you’re looking for a natural remedy to relieve your muscle aches and pains, an Epsom Salt bath may be just the ticket. The true name of Epsom Salt is magnesium sulfate, which has been proven to alleviate pain. It works by reducing the rate of calcium binding to slow and inhibit muscle contraction. Simply put, it works to relieve tightness and soreness in your muscles. Something as simple as an Epsom Salt bath can be of great benefit in relaxing a tight muscle.
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