CEDAR CREST CHIROPRACTIC
Dr. Paul Braadt
1028 S. Cedar Crest Blvd., Allentown, PA 18103 • 610-776-2005 • www.CedarCrestChiropractic.com
WE ARE OPEN AND HERE FOR YOU!
We all react differently to stressful situations. Whether you’re facing financial hardships or concerns about your well-being or that of love ones, I encourage you to take a moment to focus on trying to control the “controllables” in your life at this time. This may help minimize your stress by making you feel less affected by what’s going on in your environment and a bit more in control of your life. Minimize the time you spend watching, reading, or listening to news stories about COVID-19, including social media. I get my information once a day from CDC.gov, Governor.PA.gov (click on the menu bar in the top left corner to access periodic live updates and press conferences), and Health.PA.gov (click on the coronavirus tab, then navigate to view county numbers). I look for facts and statistics only versus subjective information that may accidentally spread rumors or fear. Once you have your daily update, find something GOOD that’s happening and get busy doing something. Create new routines to displace disrupted routines, even if they’re small changes. Routines can be very comforting and help create productivity, which definitely improves your mood. Think of cleaning your closets, organizing the garage or basement, catching up on pleasure reading, practicing the piano, listening to music, cooking, getting rid of paper piles, etc. DO! Stay connected. Being isolated from friends and family can be difficult. Call people you care about to see if they need
some help (or maybe some toilet paper!) Write a letter to friends or family. When was the last time you received a handwritten note instead of a text message? You can even FaceTime on
I’m writing this article on March 26, so the collective circumstances we’re all facing may have changed by the time you receive this newsletter. I hope you are doing well. I know it’s not easy. Like many of you, I am concerned about the impact of the COVID-19 pandemic, and I hope this newsletter is helpful in giving you some valuable information while lifting your spirits. I want you to know
that as part of essential services, we’re open and available to help you as needed. Your safety and health is very important to me, so be assured that we are exceeding guidelines from the Centers for Disease
your phone. Helping others, even in small ways, makes a difference for both you and the recipient. Move your body frequently. Set your timer for every 30 minutes to move your body and then drink a cup of water afterward. Hydration is important. Dance to your favorite music, walk up and down your steps, stretch, walk outside when possible, and LOOK at the environment versus being stuck in your thoughts. As your health care provider, I want you to know that you are in my thoughts. If I had a magic healing wand, I would use it to protect my family, each and every one of you, and then the world. But I don’t. I do, however, have the ability to be your health resource, so if you have any health related concerns, feel free to call me at the office at 610-776-2005 between 8:30 a.m. and 5:30 p.m. Leave a message if we miss you or, if needed, call my emergency number in the message. Stay safe and healthy. We will all get through this together.
Control and Prevention (CDC) to create a safe office environment for you.
Some of you have rescheduled your appointment by two weeks or one month. I totally understand your decision and encourage you to schedule a date/time to return to care, when possible, to keep you out of pain and improve your health and immunity. You can always call us the day prior if you need to schedule or reschedule. If you are in the high-risk category, please stay home. I am concerned but not distressed. Of course, it’s very important we all follow the recommended guidelines from the CDC and stay safe and informed, but there is a lot of false/incomplete information circulating encased in fear, and this atmosphere tends to create stress that can affect your decisions and overall health.
In knowledge and health,
–Dr. Paul Braadt
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DR. BRAADT’S WELLNESS COLUMN MINIMIZE YOUR RISK OF GETTING SICK BY STRENGTHENING YOUR IMMUNE SYSTEM
• Proper Sleep: Seven or eight hours is ideal. Turn off all media, especially the news, at least one hour before bed to relax your mind. Read something enjoyable before bed. • Minimize Stress: Do your best to surround yourself with people who are your allies. We all have to occasionally interact with negative people, but do what you can to limit this time and protect yourself. Your health depends on this! Of course, exercise helps. Ask me to test you for an effective whole-food supplement called MIN-TRAN that has a mild calming effect on your body. • Get Adjusted: Once your pain is under control, maintenance care is like seeing your dentist regularly or changing the oil in your car. Taking the “mileage of life” off your spine makes you move better, reduces stress, and strengthens your immune system! MORE NUTRITIOUS FOODS • Focus on vegetables, like dark leafy greens, broccoli, cauliflower, red peppers, carrots, etc. These nutrient-rich vegetables contain, among other nutrients, high levels of vitamin A . This vitamin protects your body from infection by moistening mucous membranes (the linings of your nose, throat, and lungs). • Sunflower, sesame, and pumpkin seeds, plus almonds and walnuts, are high in vitamin E with healthy fats that act as a powerful immune booster. Include other healthy fats such as avocado, hormone-free cheese, Kerrygold butter, olive oil, and plain yogurt. • Berries like strawberries, blueberries, black berries, and raspberries, plus citrus fruits, broccoli, and other cruciferous vegetables, are all high in vitamin C , the best known immune- boosting vitamin. Vitamin C stimulates the production of white blood cells that attack invaders in the body. • Garlic and onions are known to have antibacterial and antiviral properties. They are a great boost to the flavor of any cooking. • Hormone-free proteins are much healthier for you than the alternative and don’t add unnecessary man-made chemicals to your body. I strongly recommend, when the time is right for you, to schedule a PERSONALIZED NUTRITION ANALYSIS where I can identify your risk factors and specific solutions to strengthen your immune system to help defend your body from harmful invaders. I hope you find this information helpful. I’m convinced that improving your immune response by living a healthy lifestyle is the KEY to staying healthy, especially in this challenging time. As always, I am available to help you as needed!
As I mentioned in the cover article, I encourage you to focus on controlling the “controllables” in your life. Doing what you can to strengthen your immune system is a controllable! Your immune system is your body’s defense system. It protects your body from illness, infection, and disease. This complex system uses different body tissues and chemical reactions to seek and destroy invader viruses and bacteria. Different types of viruses and bacteria trigger specific immune responses and produce antibodies , which are killer cells that attack invaders. It’s like having your own unique police force inside your body, ready to go to work when needed. Over time, your body builds a memory of which antibodies to use for each kind of invader, helping you build a strong immune response on call when you need help. The master controls of your immune system are the brain and nerves. The brain and nerves coordinate the response of all the components of your immune system. Your nervous system mobilizes an army, 50-billion strong, produced by your immune system to attack invaders. You’ve heard me say that regular chiropractic adjustments, in addition to pain relief, stimulate your immune response by increasing the function of your nervous system, helping you to defend your body from invaders. YOUR LIFESTYLE: NO. 1 RISK FACTOR THAT SUPPRESSES YOUR IMMUNE SYSTEM Unhealthy daily habits significantly increase harmful chemicals in the body that reduce your immune response. Chemicals present in processed foods, excessive alcohol, cigarette smoke, and other pollutants depress your immune response. Lack of regular exercise, excess weight, insufficient sleep, and stress all depress your immune response, eventually leading to illness and disease. Unhealthy daily habits limit the resources your body has to fight off invaders, like viruses and bacteria. We are all exposed to germs that cause illness every day. Some of us get sick and others don’t. The difference is having a strong immune response . Your lifestyle makes a difference! Living a healthy lifestyle is the key to maintaining a strong immune response that seeks and destroys invading viruses and bacteria. I encourage you to take this time to evaluate what area of your lifestyle you are neglecting and focus on one area at a time, step by step. • Diet: Reduce your intake of processed foods, chemicals, and sugar, including alcohol and starchy carbs. Georgette and I, and many of you, follow a healthy keto/intermittent eating plan with great success. Ask me about the reference guide I have that can easily teach you the basics. • Regular Exercise: Do something you enjoy every day. Moving your body will help reduce stress, build your muscle tone, create flexibility, and just make you feel more alive! Walking and gently stretching is a good start.
CedarCrestChiropractic.com –Dr. Paul Braadt
A GOLDEN OPPORTUNITY IN YOUR GOLDEN YEARS 3 Tips for Changing Careers Later in Life
FORGET THE MONEY Money matters, but it shouldn’t be your first priority on the job hunt. Instead, consider what’s going to make you the happiest. What’s your dream job? What have you always enjoyed doing? If money wasn’t an option, what would you be doing right now instead of counting down the hours to 5 p.m.? Be realistic in your goals and find something you love. SEEK GUIDANCE Remember, you’re not alone in this fight! Plenty of people switch careers midway through their lives to focus on something they really enjoy. Seek guidance from those who have had a similar experience and look to professional job hunters or consultants for help. Furthermore, after years in the same job or industry, you’re bound to have made a few connections. Reach out for professional support. Regardless of what path you choose, remember that a career you enjoy is always possible. We can’t promise that you’ll love getting up at 6 a.m., but at least you won’t dread what comes next.
It’s 6 a.m. on Monday morning, and your alarm clock blares in your face. You groan and, with the thought of another week looming over you, pull yourself out of bed. But the early wake-up call is the least of your worries. Another week has begun, and you’re still stuck in a job that= you no longer love or maybe never did. Does this sound familiar? If so, you may believe changing careers isn’t worth the hassle, especially if you’re close to retirement, but here’s the secret: It’s not too late! There’s nothing stopping you from finding a career you love later in life. Here are three tips to get you started. BE FLEXIBLE If it’s been a while since you’ve hunted for a job, then you may have forgotten what it’s like. Job searching can be exhausting, and some job requirements can look overwhelming. But getting stuck in your ways and focusing on the things you cannot do will only hinder your ability to find a job you actually love. Instead, take a deep breath and be open to what comes. You may discover a hidden talent or passion!
Pesto Chicken With Blistered Tomatoes
• • • • •
1 tbsp unsalted butter, melted 6 tbsp spinach pesto 2 cups cherry tomatoes 1 garlic clove, thinly sliced 1 tsp red wine vinegar
2 1/2 tbsp olive oil, divided 4 boneless chicken breasts, pounded to a 1-inch thickness Salt and pepper to taste 1/4 cup whole-wheat panko
• • •
2 tbsp Parmesan cheese
5. Broil chicken for 2 minutes on high heat until browned. 6. In a skillet, heat remaining oil over medium-high heat. 7. Add tomatoes and cook for 6 minutes. 8. Add garlic and cook for 30 seconds, stirring constantly. 9. Season tomato mixture with salt and pepper, and add red wine vinegar. 10. Serve tomatoes with broiled chicken.
1. In a large ovenproof skillet over medium-high heat, add 1 tbsp olive oil. 2. Season chicken with salt and pepper, and add it to pan. Cook chicken for 5 minutes on each side, then remove pan from heat. 3. In a bowl, combine panko, Parmesan cheese, and butter. 4. Spread pesto over chicken and top with panko mixture.
Safe, Effective Health Care Without Drugs & Surgery
LOGO Cedar Crest Chiropractic Dr. Paul Braadt
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1028 S. Cedar Crest Blvd. Allentown, PA 18103
Hours of Operation: Mon: 3–6:30 p.m. Tue–Thu: 8:30 a.m. to 6:30 p.m. Fri: Closed
Give Us A Call! 610-776-2005
INSIDE THIS ISSUE:
PAGE 1 We Will Get Through This Together
Dr. Braadt’s Tips for Defending Your Body From Harmful Invaders PAGE 3 Finding a Job You Love at Any Age
Pesto Chicken With Blistered Tomatoes
PAGE 4 Laughter Yoga’s Rise as a Global Health Movement
A Lighthearted Approach to Decreasing Stress
We’ve all heard that laughter is the best medicine, and it turns out that human physiology supports this claim. When we laugh, our body releases a flood of feel-good chemicals and neurotransmitters. Our blood flow increases, and our production of cortisol, a hormone associated with stress, decreases. Oh, and laughing also burns calories! The feel-good, endorphin-inducing benefits of laughter are exactly what prompted Dr. Madan Kataria to develop laughter yoga in 1995. Laughter yoga incorporates breathing, stretching, clapping, and of course, laughing. Kataria developed the initial idea after coming across research into the benefits of laughter on overall health and well-being. He began to put the research into practice by telling jokes to his patients, and after seeing the positive effects, he took his material to a local park. Parkgoers, who were initially skeptical, joined in on the practice, and the first laughter yoga club was born. The laughter meetup had everyone in high spirits — until the group ran out of jokes. Unsure of what to do next, Kataria found another medical book suggesting the group didn’t need jokes to laugh. Fake laughter is just as beneficial as the real thing because the body can’t tell the difference between the two.
Collaborating with this wife, Madhuri, Kataria combined common yoga warmups and breathing techniques with facilitated laughter to create the form of laughter yoga that is practiced worldwide today. If you’re interested in trying laughter yoga for yourself, then you’re in luck. Laughter yoga clubs exist across the United States and the world. Videos on YouTube can teach the basics, but laughter yoga tends to be most beneficial in a group setting. Just think about the last time you found yourself in a fit of giggles with a group of friends or during a comedy show. Didn’t it feel great? Rather than wait for a silly situation to trigger laughter, use laughter yoga to promote laughter and alleviate stress on any day at any time.
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