Baltimore Chiropractor Michael Dorn Discusses Chiropractic Tips For Winter Wellness

The cold temperatures are finally here. The "Polar Vortex" has hit Maryland. Even in Maryland, the winter months can be long and dreary. The once sunny skies become gray and it's much too cold to leave the warmth of your bed. But fret not, there are some simple, effective steps you can take to support your immune system and guard against any sniffles or coughs this winter season.

Baltimore Chiropractor Dr. Michael Dorn states, "During the winter months, people are more susceptible to the common cold, flu, and depression, so it's important to be conscious of a number of things to help stay healthy."

First, the "E word." Exercise! "There, I said it," continued Dr. Dorn. It's so easy to be glued to our computers and it's tempting to plop down in front of the TV after a long day at work. But, exercise can help give the immune system a much needed boost. Cold temperatures are no excuse to blow off your exercise routine. Staying even moderately active when it's cold out can help you avoid winter weight gain as well as coming down with colds and the flu. It also gives you countless other health benefits.

How about another "E word?" Eating ... healthy. Eating a healthy diet helps to keep your immune system up to par. Antioxidants such as vitamins C and E, and beta-carotene, selenium, and the mineral zinc are all important for proper immune function. Take a daily multivitamin or mineral supplement to complement your healthy eating habits. Because sunlight is scarce during the cold winter months, it can be very difficult to maintain high enough vitamin D levels, so make sure your supplement contains vitamin D3.

"Getting enough sleep is something we can all benefit from," shared Dr. Dorn. Proper rest is vital to a well-functioning immune system. Try to get enough sleep rest each night, but avoid oversleeping during the winter months. If you aren't getting high-quality sleep your health is bound to suffer. It can also affect your hormone levels and accelerate aging, and who wants that?

Dr. Dorn also recommends laughing! Laughter boosts the number of antibody-producing cells and enhances the effectiveness of T-cells, which leads to a healthier immune system. Positive emotions decrease stress hormones while negative emotions suppress immune activity. Go bowling, or skiing, or sled-riding - whatever makes you happy - this winter!

And don't forget that Baltimore Back and Pain Center is an excellent source for strengthening your immune system. Research has shown that those who have regular chiropractic adjustments have up to a 200% stronger immune system compared to those who do not. Call and schedule your appointment today, and if you are new to our office schedule a free consultation today and receive a free 30 minute hydromassage when you come in (that will certainly relax you and make you happy).

Suggestions for Successful New Year's Resolutions from BBAP

Tradition dictates that once every year; at the beginning of the year, we reflect on our lives. Where we are now... and where we would like to be in the future.

That being said, here are some suggestions for successful New Year's Resolutions:

1. Be realistic. Set achievable goals. Choose goals that are feasible to do within one year. Share your goals with family and friends for a "reality check."
2. Be specific with your resolutions. Instead of a vague "I will exercise regularly this year" opt for "I will take a 30 minute walk 3 times a week." Instead of "I will eat better this year" opt for "I will have a salad for lunch 4 times a week" or "I will not snack after dinner."
3. Break down large goals into smaller ones. For example, commit to losing weight and getting healthier by writing down specific small steps that you can take and add on to them each month. For example: In January: I will join a gym and go 3 times a week. In February: I will hire a personal trainer, etc.
4. Find alternatives to a behavior that you want to change, and make this part of your resolution plan. If you want to quit smoking or stop eating junk food but find that these behaviors relax you, choose a healthier form of stress reduction: exercise, spend time with friends, read a good book, massage therapy, etc.

And of course, last but not least ... the best health resolution for every New Year is to continue to optimize your health with regular chiropractic care at Baltimore Back and Pain Center! Make sure you contact our office to get on the schedule for 2014. Happy New Year!

Holiday Stress Reducing Tips from Baltimore Chiropractor Dr. Michael Dorn

Christmas is next week and, if it hasn't already, most people's stress levels will start to rise. "How will we fit everything into our budget this year?" "Who do we visit first?" What if I burn the cookies - again!?" "How will Santa get all of the toys delivered?!"

If your heart is suddenly racing after reading that, then read on for some stress reduction tips from Baltimore chiropractor Dr. Michael Dorn of Baltimore Back and Pain Center.

1. First, set a plan. Putting a plan on paper (or at least a Word doc) often makes it easy to break down large problems into a group of easy to manage steps.

2. Take time for yourself. "I've said it before," says Dr. Dorn. "In order to take care of others, you need to take care of yourself." Be sure to have time for you to do things for yourself. This includes dealing with nagging issues like headaches, that often get worse around this time of year. Don't ignore them.

3. Exercise 20 minutes a day. "Wait, what!? Who has the time at this time of year?" Dr. Dorn continues, "It seems like we're constantly bombarded with people telling us to exercise more, but this time it's for you." Exercise reduces the impact of stress hormones on our body and makes sleep easier, speeds healing, and improves one's outlook on difficult tasks.

So that's it, short and simple ... three steps to help make this the best Christmas season yet. If you have questions or would like more help with ways to manage your holiday stresses or pains, please contact Baltimore Back and Pain Center at 410-662-4476 and let us get you on the road to a healthier you in 2014. Visit the BBAP website for a coupon for a free chiropractic evaluation and hydromassage.