Cedar Crest Chiropractic - January/February 2021

Cedar Crest Chiropractic - January/February 2021

CEDAR CREST CHIROPRACTIC

January/February 2021

Dr. Paul Braadt

1028 S. Cedar Crest Blvd., Allentown, PA 18103 • 610-776-2005 • CedarCrestChiropractic.com

To a Healthier, Happier, and Less Stressful 2021! TAKE CARE OF YOURSELF AND HELP OTHERS ALONG THE WAY

Michelle & Brian

assessing your personal health risk — is your best defense against all coronaviruses. Find more details inside under Dr. Braadt’s Wellness Column . It’s been a tough year. I’ve learned over the past 68 years that there are things in life you can control and things you can’t. New Year’s resolutions are about taking daily action to control the things you can while trying to avoid what you can’t. Here are a few suggestions to help you create a happier, healthier, and less stressful 2021. Take Time to ReviewYour Life and Take Action What makes you happy? What are you passionate about? What do you want to avoid? How can you make a difference? Helping you get out of pain and feeling better so you can chase your dreams, big and small, is what my staff and I are passionate about. In order to continue doing this, I need to stay healthy myself. So, I take specific actions on a daily basis to eat the right foods, take nutritional supplements, exercise, and get 7–8 hours of sleep every night. To keep my mood positive, I go out of my way to avoid fear and negative commentary. I selectively keep up with current events with trusted sources; however, I end my day on a light, happy note. I’m not immune to the stress of living, but these actions smooth out the rough spots in life for both me; Georgette, my wife of 37 years; and our

If you’re like me, you have a goal to experience a happier, healthier, and less stressful 2021 for you, your family, and friends! Starting your new year healthy, both mentally and physically, is vital to achieving this goal! The reality of 2021 is that coronaviruses of ALL kinds will most likely continue to be with us. Let me explain: The common cold is a coronavirus, seasonal flu (influenza) is a coronavirus and, according to the Centers for Disease Control and Prevention (CDC), an average range of 45,000 Americans die yearly from seasonal flu , thousands are hospitalized due to the flu, and millions visit their doctors because of flu symptoms. The cause of COVID-19 is a new coronavirus originating in Wuhan, China, in December 2019, hence “19.” These coronaviruses, according to the Journal of Virology , share 90% of their DNA (genetic material). It has been speculated that prior exposure to these coronaviruses produces immunity to COVID-19 in 40%–60% of Americans. Also, lower rates of COVID-19 infection in Asia may be the result of prior exposure to common coronaviruses. This means that the increased rate of positive coronavirus tests (cases) with no or minimal symptoms may be the result of prior immunity from common coronaviruses.

29-year-old daughter, Michelle (engaged to a wonderful young man)! A favorite film director, Woody Allen, stated that 99% of success is just showing up. When things don’t go my way, I pull myself up, sometimes with help, and just keep showing up! Help Others Experience Some Happiness Look around you and see who needs a bit of happiness. Notice how you feel when you can do something for someone and make them happy. I’ve noticed that when my wife is happy, I’m happier; when Michelle shares a problem with me and asks for my point of view and this inspires her to create a solution, I’m happy. When I call a friend or neighbor to just say hi and they experience a bit of joy, I’m happy. For me, it’s about taking care of yourself and creating daily pleasure moments , like helping others, playing the piano, sharing admiration, and showing some compassion. It’s about a shared belief that each of us, in our own unique way, can help to make things better this year. Thank you for your trust in me and my staff. We appreciate each of you. Here’s to a happier, healthier, and less stressful 2021!

In knowledge and health,

–Dr. Paul Braadt

The bottom line is that doing two things — building a strong immune system and

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ASSESSING YOUR PERSONAL HEALTH RISK & CONTROLLING THE CONTROLLABLES Dr. Braadt’s Wellness Column

You’ve no doubt been following the coverage of the persistent COVID-19 pandemic. With continued rising cases , the question becomes: What is the best way to protect myself and my family? Fortunately, the vast majority of these COVID cases , according to the Centers for Disease Control and Prevention (CDC) and The Wall Street Journal, are either asymptomatic (no symptoms) or mild symptoms. According to our Morning Call as recently as Jan. 18, 2021, 50% or more of the COVID deaths have tragically been to our most vulnerable population in nursing homes. According to The Wall Street Journal, the average age of death in the U.S. from COVID-19 is 79.8 years and the average life expectancy in the U.S. is 78.5 years. Fear of the unknown creates stress that can affect all of us emotionally AND physically. I’d like to suggest a more practical and helpful approach to protect your health and those you love. In addition to age, another important risk factor is comorbidity , meaning contributing health care problems . Some examples are: obesity, Type 2 diabetes, heart disease, and immune deficiencies due to cancer, organ transplants, lung problems, and smoking. According to the CDC, as of Jan. 18, 2021, only 6% of pandemic deaths in U.S. were COVID-only deaths . This means 94% of people who died from COVID had comorbidities , which means more than one disease/condition was present in a person at the same time . As I’ve been mentioning, it’s very important to assess your personal health risk , which means looking to see if you have any comorbidities and creating an active daily strategy to improve your health . In other words, daily behaviors can help you control the controllables and be a bit more

causative instead of living with fear. This is something none of us want.

my nose and then out through my mouth, THEN 10 times through my mouth and out through my nose. This simple technique has been credited in preventing and minimizing COVID-19 infections for over 4,000 nurses and doctors in India. 3. Get Adjusted Regularly: It may contribute to your overall immune response by stimulating your nervous system as well as releasing endorphins (feel good chemicals) at the adjustment site while getting you out of pain. 4. Create Fun and Laughter in Your Daily Life: This improves your mood and lowers your stress. Stress produces cortisol and adrenaline ; you’ve heard me speak in prior newsletters about these hormones contributing to disease and obesity. Unlike the complexity of modern health care, in the Middle Ages, there was only one mental disorder: “melancholia” (poor mood). One of the early remedies was laughter . That’s why a court jester was summoned to cheer the king or queen. As a solution, I end my day on YouTube with laughter and beauty: a comedy skit, an old Johnny Carson segment, or a favorite piece of classical music. I create pleasure moments before I go to sleep and throughout my busy day. It relaxes me and produces feel-good chemicals so I sleep better and wake up more rested — which all improve immunity! I strongly suggest you take action now to minimize your health risks. It’s all about controlling the controllables right in front of you on a daily basis.

Regarding mutations : Recent media stories describe COVID mutations. Viruses mutate; they change all the time. For example, every flu season (October–April) the CDC must estimate which virus is coming in order to prepare an annual flu vaccine. As COVID-19 mutates, we all must address the following factors: 1. Assess Your Personal Health Risk: What’s going on with you to make you more at risk to catching COVID, and therefore, what risk mitigation , or steps to stay well, must you implement NOW? If your risk is HIGH, you must be more careful on a daily basis about where and if you go out and about people who could expose you to the virus. 2. Take DailyAction Steps to Strengthen Your Overall Immunity and Health: • This includes following a healthy keto and intermittent fasting (IF) eating plan (not diet), which my wife and I’ve been successfully following for the past six years. Remember, obesity is a major risk factor for getting COVID, among other things. You can pick up a simple booklet at the office ($10) to get started. improve your immune response. We carry whole food supplements like Immuplex , a complete immune-boosting formula, and Catalyn , a complete whole food multiple for overall nutrition. • Take nutritional supplements to Association, studied carefully breathing steam daily to protect you or minimize viral infection. I just started today. While I’m percolating my bulletproof coffee, I breathe in steam 10 times through • A recent release from India, from the National Ayurvedic Medical

I’m always here to help as needed.

–Dr. Paul Braadt

CedarCrestChiropractic.com

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610-776-2005

Warm Up to These Small Projects FOR BETTER HOME INSULATION Are you feeling a draft, even when you’re nestled on the couch? Even though good home insulation is important every part of the year, chances are you notice its absence much more in the winter months. But before you call in a construction crew to tear down your walls and fix your insulation, try these simple, budget-friendly ways to keep heat inside your home. Weatherproof your doors. If you can feel chilly air coming through the crack between the bottom of your door and your hardwood floors, putting foam or rubber weatherstripping under your doors can stop the cold air from getting into your home and circulating through every room. Even if the crack between your floor and your door is extra large, you can double up on weatherstripping. Plus, it can be easily removed when necessary! Install thick curtains over your windows. If you have drafty windows, invest in some thick curtains. Light curtains are great when the weather is warmer, but a good set of heavy curtains will keep the heat from escaping. For added insulation, you can also find curtains with thermal backs. However, if saving money is more important than aesthetics for you, you can also insulate your windows by blow-drying some plastic wrap onto the windows to fill any holes. Keep up with your HVAC maintenance. Maintaining your HVAC system means changing out filters once a month, cleaning ducts regularly, and watching for leaks in the air duct system. (Some key indicators of leaks are higher energy bills during the summer or dust accumulating more in one room than in others.) You can also maintain your HVAC system by simply moving furniture out of the way of vents so it can disperse heat more equally throughout your home. The cold may be sticking around for a while longer. But with some proper insulation, you won’t have to be reminded of that when you’re indoors, all while saving a pretty penny.

Inspired by JustATaste.com

ZUCCHINI NOODLES WITH TURKEY BOLOGNESE

INGREDIENTS

• 3 tbsp olive oil, divided • 1 tbsp garlic, minced • 1/2 cup onions, diced small • 1 lb ground turkey • 1 28-oz can crushed tomatoes

• 2 tbsp tomato paste • 1 tsp salt • 1/2 tsp pepper • 2 tsp sugar • 3 medium zucchini (or spiral zucchini pasta) • Parmesan cheese, for garnish

DIRECTIONS

SUDOKU 6. In another large sauté pan over medium-low heat, add remaining olive oil and zucchini noodles, tossing constantly for 2 minutes until slightly wilted. 7. Plate the zucchini noodles, top with the turkey Bolognese, and garnish with Parmesan cheese. Serve immediately. 1. In a large sauté pan over medium-low heat, warm 2 tbsp olive oil. 2. Add garlic and onions and stir constantly until garlic is golden and onions are translucent. 3. Increase heat to medium and add ground turkey, break apart, and cook thoroughly. 4. Add crushed tomatoes, tomato paste, salt, pepper, and sugar. Reduce heat to low. Stir occasionally. 5. Check if your grocery carries spiral zucchini or using a spiralizer, mandolin, or vegetable peeler, cut the zucchini into noodles.

Safe, Effective Health Care Without Drugs & Surgery

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INSIDE THIS ISSUE: PAGE 1 To a Healthier, Happier, and Less Stressful 2021! LOGO Cedar Crest Chiropractic Dr. Paul Braadt

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1028 S. Cedar Crest Blvd. Allentown, PA 18103

Hours of Operation: Mon: 3–6:30 p.m. Tue–Thu: 8:30 a.m. to 6:30 p.m. Fri: Closed

Give Us A Call! 610-776-2005

PAGE 2 Dr. Braadt’s Wellness Column

PAGE 3 A Few Ideas to Better Insulate Your Home Zucchini Noodles With Turkey Bolognese PAGE 4 A Month of Love and Support

4 WAYS TO SUPPORT YOUR LOVED ONES THIS VALENTINE’S DAY Share the Love This Month

Every Valentine’s Day, people want to find the best ways to show their partner or even a close friend how much they care. It is easy to get sucked into thinking you have to give them the most expensive or elaborate present you can find, but sometimes, the most meaningful gifts are the simplest. Here are four easy ways to show your loved ones how much you care this February. A Text a Day Knowing someone has your back throughout the year, no matter how difficult things can get, is a great source of support and love. In addition to the usual communication you share with your loved one, add in a supportive text each day, whether it’s simply letting them know you’re thinking of them or wishing them luck on a presentation or

interview. The best part about these texts, or calls, is that they can be sent year-round. AMorning Message Board Whiteboards are fun to draw on and make great calendars, but they can also be used to share heartfelt messages with your partner, children, or roommates. Writing positive messages like, “I hope you have a wonderful day!” or “You matter!” can make all the difference. Waking up to a loving note from someone they care about could mean the world to them and shift their entire mood for the day. A Daily Journal Entry February and March are usually when New Year’s resolutions begin to falter. To encourage yourself and your loved one, consider starting a daily journal. Leave a

journal where you both have access to it and write positive messages inside for the other person. This acknowledgment of hard work is exactly what you may need to continue pursuing your goals this year. Random Gifts You don’t have to wait for a birthday, Christmas, or Valentine’s Day to give someone you care about a gift. Buying small gifts lets this special person know you’ve been thinking about them. Whether it’s a treat they enjoy, a book, or even a small gift card, these thoughtful gestures are sure to make them smile.

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610-776-2005

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