Autumn Health
As most of you are
aware, I have
settled into my
new office at Proactive Chiropractic & Wellness Centre. This clinic is a wonderful, welcoming
environment for everyone. I welcome you all to
come in and
say hello when you are in the neighborhood.
My referral program has
been met with great
enthusiasm. When your friends or family
members come in for their first visit, tell them to mention that you
referred
them and you will be sent a $10 gift certificate to use towards your
next
visit. It’s a token of my appreciation
for your referrals.
This
newsletter is dedicated to providing healthy suggestions for your
immune health.
Immune Health
Plan now for
a healthy
winter
Now is
the time to start planning an immune system boost for the upcoming cold
and flu
season. There are many preventative
strategies that can strengthen the biological terrain (your body), so
that
there is less chance for infections to invade.
Some general
recommendations for maintaining a strong immune system include:
Proper
nutrition
and strong digestive function:
·
At
least 4 servings of fresh fruit and vegetables a day to
ensure adequate fiber;
·
Garlic,
onions, thyme and oregano help boost the immune
system and fight off viruses;
·
Avoid
sugar, caffeine and alcohol which depress immune
function; and
·
6 -
8 glasses of water a day for toxin removal
General
hygiene guidelines:
·
Ensure
adequate rest and sleep;
·
End
showers with cold water to boost the immune system;
·
Spend
five to ten minutes a day focusing on your
breathing, spend twice as long on the exhalation as the
inhalation;
·
Remember
that emotional stress can depress the immune
system;
·
Engage
in stress reduction exercises, meditation, massage
or acupuncture to lower stress
Supplements
for immune support:
·
Acidophilus
(1 a day) especially if there is existing gas
or bloating;
·
Multivitamin
with minerals (choose a professional brand
such as Metagenics, Genestra or Quest)
·
Vitamin
C (3 grams a day in divided doses) and selenium
(up to 400 micrograms a day);
·
Zinc
(50 mg a day);
·
Immune
enhancing herbs such as Astragalus or Codonopsis,
·
Other
supplements as recommended by your naturopathic
doctor.
·
Change
of Season Soup is a blend of Chinese herbs that is incorporated
into your diet for about 1 week to help boost your immune system during
the
change of season or when you find yourself feeling a little weak. I have these soup packages for sale in my
office for eight dollars. This is a
great investment in your health!
Vegetables
Vegetables
are a vital part of the daily diet and are ideally chosen from what is
locally
grown and in season.
Serve
vegetables with grain for complete nourishment.
In general grains build, while vegetables cleanse the body of
toxins and
purify and renew the blood. The
combination is healing and soothing.
Certain
vegetables have healing properties and others should be used with
caution in
certain individuals.
People
with arthritis are advised to avoid the nightshade family of vegetables
(potato, tomato, eggplant, peppers) due to a connection between those
foods and
increased pain and swelling in the joints.
A trial elimination diet for 3 months will allow you to
determine if
these foods should be included in your diet or not.
Immune
system health improves greatly with consistent additions of garlic and
onion.
They
promote warmth and therefore move energy in the body.
They also help to remove heavy metals and
parasites and are beneficial for those on a high protein diet.
These
vegetables also clean the arteries and slow the growth of viruses and
yeasts.
Garlic
can be eaten raw, cooked and is also effective in pill form.
A
compress of raw onion and garlic can be used on insect bites to draw
out the
swelling and pain.
Remember,
the more colorful your food becomes through the use of vegetables, the
healthier it is!
How To
Grocery Shop
Efficiently
Review the menus you
have planned for the week and make
your shopping list.
Only list the items you
have planned for your menus.
Think about the way
your grocery store is organized. Your
shopping list can be organized according
to the way the store is organized. Vegetables and fruits are together
in the
produce section and are often the first section you encounter in the
store, so
you might want to list these first. Next list the chicken, fish or
other meats
you want to prepare this week. Fresh
foods are usually located around the perimeter of the store. Rice, pasta and beans are usually located in
the same section in the aisles, along with the canned and frozen items. If you organize your list according to this
plan,
you’ll be in and out in less time and less likely to forget anything.
Most stores have the
fresh foods around the outside of the
store: the fruits and vegetables, the various meats, and dairy products.
The packaged and canned
foods are usually found in the
center aisles.
And you will notice a
lot of junk foods, such as candy
bars and snack foods, are at the check stand.
Of course, they have your attention while you’re waiting in line
to
check out. Don’t fall prey to the
marketing tactics. Stick with your game
plan and don’t deviate from your list.
Key Points:
1. Planning your trip
to the market may be as vital as the
shopping itself.
2. You need to plan
your menus, and then make a list.
3. Be sure to include
snacks so you aren’t tempted by other
items in the market.
4. Above all, never go
to the store hungry.
Book your appointment
today
Dr. Jacks is currently
accepting new patients. Call the office at
604 533 8660 to book your
first appointment.