• Likely to be widespread in the US by mid to late March and April • This virus is spread in large droplets by coughing and sneezing. This means that the air will not infect you! BUT all the surfaces where these droplets land are infectious for about a week on average • The only way for the virus to infect you is through your nose or mouth via your hands or an infected cough or sneeze (we touch our faces ~90x/day)
SLETTER ut Your Health And Caring For Your Body
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
KEEP CALM AND WASH YOUR HANDS
KEEP CALM AND WASH YOUR HANDS
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body
CORONAVIRUS RECOMMENDATIONS
THINGS TO KNOW: • Likely to be widespread in the US by mid to late March and April • This virus is spread in large droplets by coughing and sneezing. This means that the air will not infect you! BUT all the surfaces where these droplets land are infectious for about a week on average •The only way for the virus to infect you is through your nose or mouth via yourhandsoran infectedcoughorsneeze (we touchour faces~90x/day) PRECAUTIONS YOU CAN TAKE: 1. NO HANDSHAKING! Avoid greeting others with any physical contact. Instead, use a slight bow, namaste hands or head nod. 2. Use ONLY your knuckle to touch light switches, elevator buttons, etc. 3. Lift the gasoline dispenser with a paper towel oruseadisposableglove. 4. Open doors with your closed fist or hip, instead of grasping with your hand, unless there is no other way to open them. 5. Use disinfectant wipes at stores when they are available, including wiping the handle and child seat in grocery carts. 6. Wash your hands with warm water and soap for 10-20 seconds and/or use a greater than 60% alcohol-based hand sanitizer whenever you return home from ANY activity that involves locations where other people have been. 7. Keep a bottle of sanitizer available at each of your home’s entrances AND in your car for use after getting gas or touching other contaminated objects when you can’t immediately wash your hands. Note: you can make your own alcohol-based hand sanitizer with 1/3 cup aloe vera gel, 2/3 cup rubbing alcohol, and 8-10 drops of an essential oil.
8. Only cough or sneeze into a disposable tissue and discard. Use your elbow only if you have to. The clothing on your elbow may contain infectious virus that can be passed on for up to a week or more! Wash your jackets! 9. Practice Social Distancing: Maintain at least 6 feet between yourself and others while the virus continues circulating. If you’ve had direct contact with someone who is known or suspected to be infected with coronavirus, self-quarantine for a period of 14 days is recommended. Make sure this includes avoiding contact with family members living in the same household, so as not to expose them, particularly if they are older adults over the age of 60 or if they are younger adults or children who have underlying health conditions. THINGS TO HAVE IN YOUR HOME: • Disposable gloves for shopping, getting gas, or any other outside activity where you come into contact with potentially contaminated areas. • Disposable masks only to prevent you from touching your nose/mouth; a mask will not protect you from the virus getting into your nose/mouth if you are coughed or sneezed on directly from the virus getting into your
nose/mouth if you are coughed or sneezed on directly. • Alcohol-based hand sanitizer of 60% alcohol or higher.
• Zinc lozenges, such as Cold Eeze – these have been proven to be effective in blocking other coronaviruses from multiplying in your throat. Use as directed when you begin to feel ANY cold-like symptoms.
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EXERCISES TO DO AT HOME
YOGA. Yoga provides relaxing physical activity all year long and can easily be done in your bedroom, living room or just about anywhere in the house. You can even use yoga first thing in the morning to wake up slowly and get your body warmed up for the day. RUNNING ALTERNATIVES. Ifyou lovecardio,youprobablydon’t want to give up that runner’s high, but you might not want to venture out into frosty conditions either. Get your heart pumping indoors with cardio exercises you can do at home, such as:
• Climbing stairs • Jumping jacks • Mountain climbers • Burpees
• Jump rope • High knees
You can keep exercising while social distancing. It might take you a few tries to find an indoor workout you love, but don’t give up; you and your family might just find your new favorite activity. Indoor exercises are also a great way to keep kids active if they are home from school.
HOW TO REDUCE ANXIETY & BOOST IMMUNITY
1. Get quality sleep. Qualitysleep isvital toourbodies’ recoveryprocesses and will help boost immunity if you get into REM state several times a night. 2. Limit screen time before bed. Shut off yourTV, tablet, computer, and/ or smartphone at least 30 minutes before bedtime. This allows your brain and nervous system to begin the process to prepare for sleep. The less blue light exposure you get, the easier it will be to fall asleep and get quality sleep. It will also reduce anxiety if you’re not glued to news feeds and social media updates right before bed. 3. Meditate. Many people believe meditating requires years of practice, but that’s really not true. Meditating can be as simple as closing your eyes and counting your inhales and exhales. Even doing this 10 times can help calm your nervous system and re-focus your mind.Try to also recognize the good things that are going on in your life and think about them as you breathe in. 4. Exercise. It doesn’t matter what kind of exercise. Walk, ride a bike, do an at-home workout. Anything that gets your heart rate up for at least a few minutes a day can be helpful. This has been shown countless times to reduce stress and boost immunity and overall health. 5. Eat more plants. Adiet rich inplantshasbeenshown toboost immunity in multiple research studies as well. Try to put as many different colors on your plate as possible. Replace processed foods and desserts with fruit or nuts. 6. Stay hydrated. Drink lots of water or electrolyte-fortified beverages withoutaddedsugars.Thiswillalsohelpwith immunityandoverallhealth.
7. Talk to friends and family over the phone or face-time. Keeping in contact with loved ones will help you to talk through things and remind you that you have a support system, even if you can’t physically be with one another for a few weeks. 8. Wash your hands and wipe down surfaces that you or anyone in your household come into regular contact with. Getting into these habits and making them part of your routine should help reduce the anxiety you may be feeling about germs spreading.
Call Today! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377
EXERCISE ESSENTIALS
HEALTHY RECIPE: IMMUNITY BOOSTER CHICKEN SOUP
Simple Meditation
1. Get comfortable and prepare to sit still for a few minutes. Afteryoustop reading this,you’re going to simply focus on your ownnatural inhalingandexhaling of breath. 2. Focus on your breath. Where do you feel your breath most? In your belly? In your nose? Try to keep your attention on your inhale and exhale. 3. Follow your breath for two minutes. Take a deep inhale, expanding your belly, and then exhaleslowly,elongating theout- breath as your belly contracts.
Headspace isastartupwithone simple goal: Make meditation accessible to everyone. It does this through a smartphone app full of “guided meditations” — audio sessions where one of the company’s co-creators leads listeners on a journey of contemplation. Download the app at: www.headspace.com
INGREDIENTS: • 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced • 3 large carrots, diced • 2 celery stalks diced
• 3 cloves of garlic, diced • 1 medium lemon (zest & juice) • 1 handful fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)
DIRECTIONS: Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste.Continue tosimmer for15minutes.Addshreddedchicken and (optional) 1 can of coconut milk. LAUGHTER IS THE BEST MEDICINE REMEMBER TO LAUGH IN TIMES OF UNCERTAINTY. Laughter diminishes stress and boosts the immune system. Even the simple act of smiling has a positive effect on happiness and physical health, helping the heart recover more quickly after stressful events. Smiling and laughter reduce blood pressure and releases serotonin and other natural pain killers. Laughter’s positive effects are instantaneous! Onceyoustart laughing,you immediately feelbetterandpain isperceived as less intense. These effects can last as long as 24 hours so laugh at least once a day!
AT HOME HYDROTHERAPY
A NATURAL SOLUTION TO HEADACHES & NECK PAIN: Soaking in EpsomSalt can be very helpful for the release of muscle aches and pain. It is important to remember the actual name of Epsom Salt is magnesium sulfate. Among magnesium’s many functions is it will reduce the rate of calcium binding after a muscle contracts as it competes for the same binding sites as calcium, which contracts a muscle. Simply put, this relieves tightness and soreness in the muscles. Something as simple as an Epsom Salt bath can be of great benefit in relaxing a tight muscle. IT IS EASILY DONE BY: 1. Adding 2 cups of Epsom Salt to a warm bath full of water. 2. Soakyourneck inthebathfor15 -20minutes,allowingthemagnesium to be absorbed through your skin. PUT DOWN THE PAIN MEDICATION. Whenyoufind thatyouaresufferingwithheadachesorneck tension,come in for physical therapy. A few sessions can go a long way to helping you feel your best and learning what you can do to prevent your headaches from returning. Put down the Ibuprofen or Tylenol and pick up the phone to speak with one of our experts today!
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