MDMPhysicalTherapy_Is Back Pain Slowing You Down

Exercise Essentials

MDM Health Coach Corner Health & Immunity Tips

Child’s Pose While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. This is a good stretch if you sit at a computer all day

1. Get enough sleep. Sleep and immunity are closely tied. In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness. 2. Eat more whole pla t foods. Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give us an upper hand against harmful pathogens. 3. Eat more healthy fats. Healthy fats, like those found in olive oil and salmon, may boost the body’s immune response to pathogens by decreasing inflammation. 4. Limit sugar. Emerging researchsuggests that addedsugars and refined carbs may contribute disproportionately to overweight and obesity. Obesity may likewise increase the risk of getting sick. 5. Engage inmoderate exercise. Althoughprolonged intense exercise can suppress the immune system, moderate exercise can give it a boost. Examples of moderate exercise include briskwalking, steady bicycling, jogging, swimming, and light hiking. 6. Stay hydrated. Hydration doesn’t necessarily protect us from germs and viruses, but preventing dehydration is important to your overall health. Dehydration can cause headaches and hinder physical performance, focus, mood, digestion, and heart and kidney function. 7. Manage stress levels. Activities that help manage stress include meditation, exercise, journaling, yoga, and other mindfulness practices. 8. Supplement wisely. Some studies indicate that the following supplements may strengthen the body’s general immune response: Vitamin C, Vitamin D, Zinc, Elderberry, Echinacea, Garlic Let’s challenge ourselves to review this checklist and determine if there are any lifestyle or dietary changes that may help to strengthen our immune system! Give us a call to learn more about our Health Coach services.

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ONLY 25 SPOTS AVAILABLE To our Valued Clients: 2020 has been a challenge! Let us help with these special offers just for you! One free 30 Minute Exam or Laser Therapy Treatment will be available to a limited number of our past patients - or their friends & family. These exams will be with a licensed Physical Therapist and will include: • A review of your history • An examination and diagnosis of any existing pain or difficulty • Recommendationsonhowwecouldtreatyourproblems • Ideas of what you can do at home for relief, maintenance, & prevention Wednesday, August 5 | 8:00AM- 5:00PM (additional timesmay be scheduledby request) Free 30Minute Exam Or Laser Treatment

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