Flu Shot Facts: Read This Before You Get Yours

Q.  Does my family need the flu shot?

A. We now are starting to see the annual advertisements and scare tactics used for the seasonal flu and flu shot.  It’s interesting how the flu takes a “break” during the spring and summer. Our community needs to understand their choices and options. It’s important because they have now combined the H1N1 and the regular flu shot into one.   It’s ok to ask questions. Here are a few;

 What are the ingredients in the flu shot? The flu, Thimerisol (Mercury derivative) fertilized chicken embryos, detergents, antibiotics, and sucrose to name a few. (–flu.gov)

How do these side effects differ from getting the flu? Side effects of the flu shot; Soreness, redness, or swelling where the shot was given, Fever (low grade), body aches, runny nose, wheezing, headache, vomiting, sore throat, and cough to name just a few.  –CDC If you or your child has ever had a reaction to a shot; you need to tell your doctor so that it is documented. They estimate that only about 2% of all adverse reactions are reported.  You can go to vaers.org for more information.

What are healthy alternatives to the flu shot that have been shown to be more effective than the flu shot?

Chiropractic adjustments; a healthy nervous system equals a healthy immune system.

Vitamin D, there is an abundant of information about the effectiveness of Vit. D and preventing the flu. You can pick up Vit. D drops at your local health food store or at most local Chiropractors’ offices. You should take about 5000-10000 IU/day.

Get plenty of rest, drink more water, exercise, get a massage, and other stress reduction techniques. Not only will these techniques help prevent the flu, they’ll make you healthier overall. Remember, the flu shot is NOT mandatory, no matter what anyone says. Be educated and make your decision after learning all the facts.

September Newsletter

Check out all of the healthy things going on at Waukee Wellness in September!

Swedish vs. Deep Tissue Massage

 What's the difference between a deep tissue massage and a Swedish massage? I get asked this question at least once a week, so I figured I would enlighten all the blog readers about this.

 

There are several differences between the two modalities, or types of massage. First and foremost are the technique involved. In a Swedish massage there are various massage strokes that include effluerage (gliding), kneading, friction, stretching and tapping (slapping, hacking, cupping,flicking, and beating). In a true Swedish massage the therapists hands never stop moving even when switching techniques or parts of the body. In all Swedish massage, the therapist lubricates the skin with massage oil or cream and performs various massage strokes that warm up and work the muscle tissue, releasing tension and breaking up muscle "knots" or adhered tissues, called adhesions. Swedish massage promotes relaxation, eases muscle tension and creates other health benefits. You can receive a Swedish massage with light pressure, deep pressure and anywhere in between. Even with deep pressure only the superficial layer of muscles will be affected. Because of the techniques the deeper tissues and underlying muscles will most likely not be affected. Swedish massage is, however, the foundation for other types of Western massage, including sports massage, deep tissue massage and aromatherapy massage. Which brings me to Deep tissue.

            Deep Tissue massage is a technique that focuses on the deeper layers of muscle tissue. It aims to release the chronic patterns of tension in the body through slow strokes and deep finger pressure on the contracted areas, either following or going across the fiber's of the muscles, tendons and fascia. Deep tissue massage is used to release chronic muscle tension through slower strokes and more direct deep pressure or friction applied across the grain of the muscles not with the grain. Deep tissue massage helps to break up and eliminate scar tissue. Deep tissue massage usually focuses on more specific areas and may cause some soreness during or right after the massage. However, if the massage is done correctly you should feel better than ever within a day or two. When muscles are stressed, they block oxygen and nutrients, leading to inflammation that builds up toxins in the muscle tissue. A deep-tissue massage helps loosen muscle tissues, release toxins from muscles and get blood and oxygen circulating properly. Because many toxins are released, it's important to drink plenty of water (half your body weight in ounces every day - the water you drink while working out does NOT count as you sweat that out right away) after a deep-tissue session to help eliminate these toxins from the body. A deep tissue massage will use less massage oil or cream to create more friction. This also helps heat up the tissue better to get better results. 

            It's important to be realistic about what one deep tissue massage can achieve. Many people ask for more pressure, thinking that if the therapist just pushes hard enough, they can get rid of all their knots in an hour. This just won't happen, and here's why: every muscle has fibers that each hold memory cells. If your muscles are held in a certain position for so long those cells remember that holding pattern. As therapists we have to reteach these muscles how to relax, which is why it can take several sessions before we see lasting relief. In fact, undoing chronic knots and tension built up over a lifetime is best achieved with an integrated program that includes exercise, work on your posture and ways of moving, relaxation techniques and a regular program of massage. Finally, while deep tissue is certainly valuable, you should be aware that gentle styles of massage like craniosacral therapy can also produce profound release and realignment in the body. We will delve into that in a later post.

--Sylvia

The Motivation You May Be Missing

I often hear people say they want to get started on a workout routine and just don't know where to start. My advice is.....just start today! If you say I'll start Monday, or I'll start tomorrow, often times we find a reason to not start that day and then we struggle to start. Let me tell you this--there will never be a perfect day to start unless that day is today. Here's some simple suggestions to get started on an easier foot:

Start by doing 25 push ups, sit ups and squats each evening before bed. After 2 weeks of that, move to doing 25 in the morning and 25 at night. This is a good one because it takes you about 10-15 minutes so you don't have the time excuse.

Start by going on a few leisurely runs. Don't plan how long or how far, just run to clear your head and enjoy the scenery. I like to find new trails or new neighborhoods to run in to change up the scenery. Sometimes that gives me the new kick to my workouts that I need.

Join a new fitness class. Many gyms offer classes that you can join....including ours! There's currently a boot camp going on in mornings or afternoons as well as a HIIT (high intensity interval training) in the mornings. Classes offer accountablity and a fun way to get moving. At our classes I offer exercise and nutrition tips and am available for questions.

Find a fun activity outside. My husband really enjoys playing tennis and basketball together and I recently started biking with my parents. Not only does that get you moving but it gives you an opportunity to work on a relationship with a spouse, friend or family member.

I encourage everyone to take advantage of these last few weeks of gorgeous weather before we can't play outside for a few months. Just get out and get moving!

--Emily

Two Book Reviews

I've been trying to take more time to just sit and relax lately. It seems like our family has been really busy (like most families) and I haven't had the time to just enjoy something I love--reading. I thought I'd share my book reviews with you. I read one book for fun, The Hunger Games, and one book for knowledge, The Five Love Languages for Children.

The Hunger Games was a very easy and fast read. (I started and finished it in the same day.) I was surprised that a lot of people recommended it to me based on what the Hunger Games actually are. I don't like any book where kids have the potential to get hurt, let alone killed. However, it was very intriguing concept and I think my brain thought, if I read fast enough, everything will turn out ok. I liked the main character as she was full of determination and I liked her quiet strength. The plot was well-written, so I guess I would say that I enjoyed the book overall. But somehow that seems like the wrong thing to say.  I want to see the movie and then I'll decide it I will read the other books.

I was given the book The Five Love Languages for Children as a gift and I really enjoyed it! I read this over the past month and thought it was written exactly towards my parenting style. The basic idea is that everyone (and I think dogs too), has 5 basic love languages and it's our job to figure out how to fill up our kids' love tanks. I was glad to learn what Ben's main love language is--quality time--and know that the things we do each day are really important to him. Will's main love language is still being determined since he is so young, but I think he tends to be a physical touch little man. The book is really easy to read, and gives quick & easy ideas to do for each love language. I read the main chapters one at a time so I had the ability to try each love language for a few days before moving on to the next. The book also addresses discipline, which is always a good reminder for parents, as well as love languages in marriage. My next book purchase is definitely going to be the original book, The Five Love Languages.

I'd love to know what you're reading or if you've read these books too! Leave me a comment below! And try to find some time this week to read "just for fun".

--Katie

August Newsletter

What's happening in August? Check it out and find at least one way to make yourself healthier this month.

Spinal Health

Chiropractic's central interest is the relationship between impaired position/movement of spinal vertebrae and the nerve system, and the effect of this on health. 

In fact, the normal movement and position of all bones/joints and the appropriate tone and texture of all the connective tissues in the body directly affect well-being and performance. 

(http://www.posturepress.com/Chiropractic-Myths-and-Facts.php)