Anyone else feel like it’s been an emotional roller coaster these past few months??  I’ve certainly had my fair share of emotional ups and downs.  I wanted to share what patterns I’ve found that have helped me stay in a more positive emotional state.

1. Make YOU a priority.  I know you’ve heard this before but this is so essential right now with all the different stresses life is throwing at us.  We need to decrease our own internal stress levels so we can better handle what’s going on in our life.  What does this look like? 
   1. Exercise… schedule it into your week or else it gets skipped! 
   2. Taking supplements.
   3.  Get adequate sleep… have a bedtime and stick to it. 
   4. Body work such as massage therapy, chiropractic care, acupuncture. I know many people feel it’s selfish to spend the time and money on this type of self-case but we need to flip that mindset so we realize it’s actually selfFULL.  When we take care of ourselves, we are better versions of ourselves for the people we love most.
2. Get outside.  Despite all the craziness in the world right now, nature hasn’t changed.  Put away your phone and get outside for a walk, a hike, sit outside and read, etc. Make it a priority to be outside everyday… even if it’s only for 10-15 minutes.  There are so many healing benefits of simply being outside!
3. Find your tribe.  This is even more important now more than ever.  Relationships take time and effort but oh is it worth it!  Even if it’s simply a short text to say hello, those things matter and can change the direction of someone’s day.  Also, ask for help and give help.  Asking for help can be hard… I get it.  We all need to put away our super woman cape every once in a while and realize we can’t do it all.  When we give the opportunity to someone to help us, it can oftentimes provide them with joy and purpose as well as make it easier for them to ask you for help down the road. 

Let’s head into the last few months of 2020 with a positive light.  Be grateful for the good things, even if they are small.  Because let’s be honest, it’s all the small, everyday things that make our lives a joy.

It's officially fall! We even had to break out the hats and mittens for those chilly, early mornings! Fall is my favorite time of the year.

Although it's a beautiful time of the year, oftentimes people associate this time of year with "cold and flu season." Yes, it's true that typically more people to get sick in the fall and winter months. My question is, do you think there are more cold and flu bugs out this time of year? Or are there other common factors that happen this time of year that affect our body's ability to fight off the germs? We all know people who seem to get sick all the time or when they get sick, it lasts for weeks. We also know people who rarely seem to get sick. What's the difference? Generally speaking, we are all exposed to very similar germs yet some people get sick and others don't. Let's discuss some common factors that happen during "cold and flu season" that also decrease our immune function.

1. Decreased Vitamin D Levels: Vitamin D plays a huge role in our immune function. We don't get Vitamin D from many foods but rather we get it from the sun. What happens this time of year? We're not in the sun as much and if we are, we're all bundled up so we don't get exposed to the sun to get Vitamin D naturally.
2. Sugar Intake goes up: Think about it... Halloween (candy!), Thankgiving (pies!), Christmas (too many delicious desserts to list!). With the holidays coming up, there is oftentimes more sugary treats around. Sugar depresses the immune function of our body.
3. Increased stress: With the start of school oftentimes brings busier schedules with sports and extra-curricular activities. Also, start of the holiday season can be stressful as well. .

My suggestion is doing things to build up your immune system function so that when your body comes in contact with different germs, it's strong and can fight off the bug before it ever becomes sickness in your body. 

1. Proper nutrition
This one is huge!  Start off with having a substantial breakfast which includes protein.  This will help them stay full and energized for the busy school day.  Ideas for easy, quick to prepare breakfasts include: hard boiled eggs, plain greek yogurt with fruit and granola, steel cut oatmeal with peanut butter and banana, or peanut butter and fruit (apple or banana) toast. 
Also, make sure they are having a healthy, balanced (don’t forget some veggies!) lunch and snack throughout the day! 
2. Backpack safety
To help minimize the stresses of carrying a backpack every day, there are two good rules of thumb to follow: 1. Wear both straps of the back over the shoulders, and have the straps tight enough so the bottom of the backpack sits right above the child’s pelvis.  2. Make sure the weight of the backpack isn’t more than 10-15% of their body weight.
3. Proper Posture
Now that kids are sitting more, reading more, sitting at a computer more, and doing homework, it’s very easy for them to have develop forward head posture.  This Carrying the head in this way over time puts a lot of stress on the neck and upper back.  Discuss proper posture with your kids (shoulders back and head over your shoulders) and give friendly reminders too!
4. Good Sleep Routine
I know we’ve had a bit of a transition with the new school schedule of waking up earlier and in turn, going to bed earlier.  Make sure you are firm and consistent with the best bed time that works for your kids. School aged kids are recommended to get 9-11 hours of sleep each day.
 5. Healthy Spine and Nervous System
Last but not least, of course we are always promoting a healthy spine and nervous system through routine chiropractic care.  Many of our parents comment that when their kids are well adjusted that they sleep better, have more regular digestion, and don’t get sick as often… now what family doesn’t want that!