The New York Times Bestseller, "Breath" by James Nestor was both interesting and informative.  Much information was gleaned from this book.  It is truly fascinating how subtle changes in our breathing habits can make a profound impact on our daily lives.  Some nuggets that I found to be game-changers for health are:

• Mouth breathing: It is extremely stressful on the body and can lead to long- term health problems which can include snoring, sinus infections, sleep apnea, high blood pressure, fatigue, irritation, anxiety, and many more issues.  
• Nasal breathing: Breathing through the nose is optimal. 
• Studies have shown the perfect breath is: To breathe in for about 5.5 seconds, then exhale for 5.5 seconds.
• Fully exhale: Practice extending the breath by fully exhaling to increase lung capacity.
• Chew: Try to eat fewer soft and processed foods and eat more rougher, rawer and heartier foods.

We can influence our breathing via changing of the mouth structure, practicing various breathing techniques, using breath-holding patterns and heavy breathing. Different yoga breath styles can also improve efficiency.  There are many techniques to try, including alternate nostril breathing, breathing coordination, resonant breathing, control pause, mini breath-holds, etc.  The author has video and audio tutorials  available at mrjamesnestor.com/breath.
I love learning common-sense techniques that improve ones health and are highly effective and easy to incorporate into a healthy lifestyle.  All that is required is a little time and  patience.  The rewards are remarkable!  So, BREATH...

Special thanks to our patients and friends who have helped keep us safe and healthy by supplying us with lovely home sewn face masks and accessories to make them more comfortable.  Charlene P., Taytum B., Lenny U., Lori R. and Ann M., you're the BEST!

We will no longer be offering Organo products.  We are, however, selling the remaining inventory at discounted prices.  We currently have a limited supply of Premium Latte and Premium Black Coffee.

A great mentor of mine, Richard Flint, wrote these inspirational words and I’d like to share them with you:
7 Steps to strengthen your hope in the midst of life’s moments of uncertainty and lack of control
CALM SPIRIT must control your decision making process
ORDER to your life must become a focal point
NAVAGATE must not become what you dwell on
TACKLE this time of uncertainty as a “moment”, not a “forever”
REFUSE to react
OVERCOME your fear of the darkness
LISTEN hear what life is saying
Stay in CONTROL of your life!

To my family, friends, patients, and community,
These are difficult times, trying to not only understand, but navigate through the Coronavirus. It is important to stay positive and have hope. Focus on all the people who did not get sick during this crisis. The most important action to take is Maintain your Health! Stress effects the mind, body and spirit; which results in a decreased ability to ward off disease.
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To decrease stress on the system:

• eat a healthy diet
• exercise
• stay hydrated
• get outside
• get plenty of sleep
• meditate
• stay balanced
• take care of yourself!

Our office is open during these difficult times. We are taking meticulous care of the office, our patients and ourselves. We follow the CDC and Massachusetts state guidelines. Chiropractic care helps decrease the stress on the nervous system, which in turn contributes to a strong immune system. Please call our office today, we are here for you!

This exercise will help you strengthen and lubricate your shoulders.

As chiropractors, we treat patients with conditions that range from acute back pain, headaches, muscle spasms, and injury to general health and wellness. At this time, chiropractors are providing pain relief and keeping patients out of the emergency rooms, urgent care centers, and primary care physicians offices.

Our office is taking great measures to keep our patients and ourselves healthy throughout this situation. Please call if you need us.

In health,
Tami Nelson, DC & Team

The Commonwealth of Massachusetts defines "Physicians" as MD, DC (Doctor of Chiropractic), DO, Nurse, NP, OD, plus others. So there is no confusion as to who is included as "healthcare providers." Chiropractors are essential!

Please watch this video, provided by The Family Health Minute, to learn a bit more about coronavirus, also known as COVID-19.

Directions: 

1. Toes up
2. Bend knees, arms back, chest out, head up (ski jump position)
3. Rotate wrists
4. Repeat the word "Nyyaak"
5. Do kegel exercise
6. Repeat often throughout the day.

This exercise was designed as an easy stretch to help loosen the sides of your neck.

Last month I attended a seminar on the latest in Chiropractic Research.  I always love this specific seminar because I get neat tidbits of information that may be beneficial for some patients. The following are some findings:

• Walking more than 90 minutes per week was associated with lower risk of low back pain in persons over 50 years of age.
• Leg press exercises with lower leg in internal rotation improved symptoms and functions of patients with medial knee osteoarthritis.
• Cucumber extract brought significant pain relief to patients with moderate osteoarthritis.
• Cabbage leaf wraps significantly accelerate tissue recovery in patients with knee injuries.
• Foot orthotics have been found to be effective longer than corticosteroid injection for plantar heal pain.
• Manual Therapy is considered the first treatment option for carpal tunnel syndrome, as it is both clinically effective and cost effective.
• Cupping reduces median nerve compression via elevation of the transverse carpal ligament.
• Results supported the use of topical chamomile as a pain relief in migraine headaches without aura.
• Coensyme Q10 and L-carnitine supplementation has beneficial effects on migraine symptoms.
• Upper cervical chiropractic technique lowers pulse pressure.
• Chiropractic care for infants has shown statistically significant improvements in complaints such as crying, sleep, pain, and breastfeeding.

These research studies are just a sampling of some non-surgical, drug free ways to improve health.  As a Chiropractor, I'm always looking for new ideas, techniques and studies that may benefit my patients.  If you have questions about any of these studies, please feel free to call our office.