Cedar Crest Chiropractic - May/June 2021

Cedar Crest Chiropractic - May/June 2021

CEDAR CREST CHIROPRACTIC

May/June 2021

Dr. Paul Braadt

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

A Renewal Point of View!

Believe it or not, June is halfway through 2021! Spring has sprung and summer begins. Mother Nature has renewed our environment, so I thought it was a good time for each of us to jump on the renewal point of view bandwagon too. My life is very structured. As you all know, we run on appointments in the office and strive to be on time. Recently, on a beautiful morning, I was almost late arriving to my office. At about 8 a.m., while sitting in my car in the driveway about to leave, I noticed two bright yellow goldfinches in a tree. I observed squirrels playfully chasing each other around a beautiful green lawn. The sun was shining and the clouds were a sharp white contrast against a clear blue sky. I thought to myself, “I should pause to notice the beauty of nature,” so I did. I turned off the radio, rolled down my window, and inhaled the summer scent. My attention left the clock and went to this pleasure moment; I began to feel renewed. I started daydreaming about driving to my favorite New Jersey beach spot, Sea Isle City, and eating a cheese steak or pizza at DeNunzio’s on the boardwalk with a cold beer … yep, I’m not perfect! Then I’d recline in my beach chair and listen to the sound of the ocean, watch the sea gulls, and take a long, relaxing snooze. Perfect! Wait a minute … what day is it? Yikes, I’m running late and off I drove, but I felt renewed. For many of us, it’s been a tough winter. The long, dark cold and snowy weather, in addition to the yearlong continuation and restrictions of the pandemic with its fear and uncertainties, impacted us all, including myself, staff, family, friends, and all of you, my patients. In addition to the emotional

stress, there’s the physical stress caused by shoving our way out of the house through most of February. Through the uncertainty and stress of this past year, I’ve observed and read that the daily structure of many lives has been altered. I certainly have heard this from most of you. More people than ever are working from home while sitting on their couch, at their dining room table, or sprawled out in the living room among kids and dogs instead of at their usual work sites. Unfortunately, many people lost their jobs, which caused more stress and uncertainty. Many children have experienced high levels of anxiety with the disruption of school schedules. They miss the hands-on educational experience and interacting with their teachers and friends. Computer learning certainly has value, but this fixation on the computer screen can be very introverting and a detriment to your body as well. Adding to this sense of isolation, family and holiday gatherings, Sunday family dinners, and casual get-togethers have been restricted, especially among the elderly. Very difficult times. Right now, halfway through the year, is the perfect time to incorporate a renewal point of view to recharge our batteries. I love this quote by Confucius, an ancient Chinese philosopher: “Our greatest glory is not in never falling, but in rising up every time we fall.” We all know that it’s not always easy to do, but, in my experience, it’s how I’ve developed resilience over many years of practice — and I’m sure you have also. In addition to creating pleasure moments , you’ve all heard me say that focusing on controlling the controllable in our lives can be renewing and help in your approach to daily living.

Karate Michelle, Spring 1998

I strongly encourage you to also pause and reevaluate your lifestyle habits and create a routine of healthy living . Pat yourself on the back for your successes. Then, confront what’s next to handle, one step at a time. Here are some other areas you can control: Reduce dependence on comfort foods and replace them with healthy options, (see prior newsletters), get more sleep, move your body by taking a walk and noticing the beauty of nature like the movement of clouds, the trees, flowers and birds, etc. These actions can de-stress your life. A renewal point of view that incorporates pleasure moments, controlling the controllables, and creating a routine of healthy living is not easy — but it is rewarding! Always here to help as needed.

In knowledge and health,

–Dr. Paul Braadt

Follow and like us on Facebook at Cedar Crest Chiropractic

PAGE 1

DR. BRAADT’S WELLNESS COLUMN Healthy Lifestyle Habits Are More Vital Than Ever!

The Problem The pandemic has exposed the failure of too many Americans to follow healthy lifestyle habits . America, as one of the most prosperous countries in the world, suffered more from the pandemic than some poor, less developed countries. Age is the No. 1 risk factor for serious illness and death in the pandemic. Direct from the Centers for Disease Control and Prevention (CDC) website, the average age of death from COVID-19 was 79.8 years. This is older than the average American life expectancy of 78.5 years. The CDC also states that not only was the average age of death 79.8, but these unfortunate Americans also had 2.6 additional health care problems called comorbidities , which contributed to serious illness and death. Surprisingly, the CDC also states that only 6% of overall deaths in the U.S. were attributed to COVID-19 only; 94% of overall U.S. deaths were with comorbidities and COVID-19. While we cannot stop the No. 1 risk factor, aging, we can and must take action to minimize the No. 2 leading risk factor of obesity .

hypertension (high blood pressure), and heart disease. These three diseases are associated with the phrase metabolic syndrome , the most common reaction to being overweight. A Harris Poll reports that 42% of respondents gained an average of 29 pounds over the past year, increasing their risks of contracting COVID-19.

hormone-, and nitrate-free meats and poultry (organic if possible) versus sugar, breads, cereals, pastas, and processed foods with trans fats found in most baked products that form the SAD/Standard American Diet. • Moving your body throughout the day is vital. Daily movement, including exercise, is being directly linked to your immune response . This means that the better shape your body is in, the better your defense response is to all disease processes. It’s not just about looking good! • Getting a good night’s sleep , 7–8 hours, preferably starting around 10:30 p.m., with a large portion before midnight is beneficial. Proper rest is directly linked to improved health and better resistance to disease. • Minimizing both physical and emotional stress can boost your immune system. The prior actions above help to reduce the physical stress associated with lower immunity to disease. This past year, with its many public health restrictions, has been extremely stressful to all of us. Emotional stress raises cortisol and adrenal levels associated with a prolonged fight-or-flight response. This is now being directly linked to an increase in disease and lack of immunity. Turn off the news, take a walk, move your body, talk with or visit with family and friends, work on a hobby, help another, read a good book, watch a movie, laugh at least once a day, listen to music, and find meaningful work. Striving to follow healthy lifestyle habits is more important than ever and remember to create pleasure moments along the way. If you need help, just ask! –Dr. Paul Braadt

•

Unfortunately, these stats are a reflection of many Americans’ unhealthy lifestyle habits . As your doctor, I don’t want you to be among these avoidable statistics.

The Consequences of Inaction After a year of COVID-19, 70% of

Americans are now overweight (BMI over 30) and 40% of this overweight group are now obese (BMI over 35) . Many Americans have developed a misguided dependence on drugs and surgery to replace their unhealthy lifestyle habits . Many just take a pill or opt for having organs removed. Drugs and surgery can be lifesaving; however, most drug dependence and surgical emergencies can be minimized or even avoided. The Solution Between the end of February 2020 and until recently, toilet paper and baking flour were rapidly depleted, not fruits and vegetables. The solution to handling the comorbidities to COVID-19 is not rocket science. It’s time to do something different like following step-by-step, healthy lifestyle habits — by controlling the controllables . And since we’re halfway through the year, I suggest we start with how you are doing. Be honest with yourself. What’s the good, the bad, and the ugly when it comes to your lifestyle habits? I’m a fan of the basics : • Eating nutrient dense foods like veggies, deep greens, berries, and healthy fats. Choosing antibiotic-,

More CDC Stats:

•

Most hospitalized COVID-19 patients had the No. 1 comorbidity: They were older. 80% of hospitalized patients during COVID-19 were overweight with a body mass index (BMI), the ratio between height and weight, of over 30. A majority of COVID-19 hospitalizations were morbidly obese , which means they already had an active disease process related to their weight like Type 2 diabetes,

•

•

CedarCrestChiropractic.com

PAGE 2

610-776-2005

Inspired by ACoupleCooks.com

LIGHT UP YOUR LIFE

SHAVED ASPARAGUS SALAD

• 1 lb asparagus spears • 1 tbsp lemon juice • 1 tsp Dijon mustard • 3 tbsp extra-virgin olive oil INGREDIENTS

• 3/4 cup Parmesan cheese, grated • 1/2 tsp kosher salt • • Freshly ground black pepper, to taste

Get the Most Out of Each Lightbulb

1/8 tsp red pepper flakes

We’ve all stood in front of the lightbulb section at the home improvement store. There are so many to choose from. But most of the time, we just grab the one we know will fit in any given spot. We don’t always consider things like color temperature, brightness, wattage (outside of compatibility with lamps or sockets). However, the bulb you choose does matter. The type of light it puts out can dramatically change a room — and not just in appearance, but functionality, too. Consider the following: Working Spaces (Kitchen and Bathrooms) These rooms, more or less, are utility rooms. They serve specific functions. In the kitchen, you prepare meals and cook. Kids may do homework in the kitchen. In the bathroom, you get ready for work. You may choose outfits, put on makeup, groom yourself, and so on. In these rooms, you need to see detail. As such, brighter lightbulbs are essential. These bulbs give off 5,000–10,000 lumens and have a bright or cool white color temperature (the packaging may say 4,100 kelvins). Day lightbulbs are a good option as well (5,000–6,000 kelvins). The type of bulb (incandescent, compact fluorescent, LED, halogen, etc.) isn’t as important as the first two features. A bright bulb that emits cool light will open up the room, allowing you to clearly see the job at hand. Living Spaces (Dining Rooms, Home Offices, Bedrooms, Reading Areas) These rooms are more casual than the utility spaces and don’t require as much light as in the kitchen or bathroom. These are rooms where you may be relaxing or need to be less energetic. Bright, white light is more of an “awake” light, but it’s not ideal when you’re just chilling out (or even working behind a computer screen in a home office). You want bulbs in the 2,000–6,000 lumen range that give off softer, warmer light around 2,700 kelvins. This type of light is just as the naming suggests — warmer. It gives the room a more inviting feeling. It’s easier on the eyes and looks more natural in these types of rooms. In the home office, warmer light helps balance the light emitted by monitors, which can be harder on the eyes. Softer, warmer light reduces eye strain. This is also why it’s ideal for reading areas!

SUDOKU 1. With a vegetable peeler, shave each asparagus spear from tip to base. This is easiest to do if the asparagus is on a flat surface. 2. Place shaved asparagus in a bowl and blot off excess moisture with a paper towel. 3. In a separate bowl, make a vinaigrette by whisking together lemon juice, Dijon mustard, and olive oil. 4. Pour vinaigrette over shaved asparagus and add Parmesan cheese, salt, red pepper flakes, and black pepper. Toss to combine. Taste and adjust seasonings. DIRECTIONS

Safe, Effective Health Care Without Drugs & Surgery

PAGE 3

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

INSIDE THIS ISSUE:

PAGE 1 A Renewal Point of View!

PAGE 2 Dr. Braadt’s Wellness Column

PAGE 3 Lightbulb Primer: Choosing the Right Bulb for the Right Job

Shaved Asparagus Salad

PAGE 4 99-Year-Old Betty White’s Secrets of Longevity

BETTY WHITE’S SECRETS OF LONGEVITY HOW TO LIVE TO 99

Beloved “Golden Girls” actress Betty White is still enjoying her golden years. The famed actress celebrated her 99th birthday this January. While she told People magazine that she’s “blessed with good health, so turning 99 is no different than turning 98,” she also had a few tips for folks looking to make it to their centennial birthday. Keep Laughing “Don’t take yourself too seriously,” White says. “You can lie to others — not that I would — but you cannot lie to yourself.” White has undoubtedly provided many laughs to viewers over the years, but she’s not just playing it up for the camera. Laughter is part of what keeps her young. Be Optimistic White says a good sense of humor also helps her keep a good attitude and look for the positive rather than “dwelling on the downside.” Avoiding negativity also gives her energy. “It takes up too much energy being negative,” she told People magazine. Stay Busy With nearly eight decades of acting under her belt, six Emmys on her shelf, and over 120 screen credits to her name, White is no stranger to

hard work. As she told Parade in 2018, “I just love to work, so I’ll keep working until they stop asking.” Exercise Your Mind In addition to her busy work schedule, what keeps Betty White sharp? Crossword puzzles! She told Katie Couric in an interview, “I’m addicted. An admitted addict. I just can’t put ’em down.” Find a Cause White is a lifelong animal lover. She calls her golden retriever, Pontiac, “the star of the house.” While pet ownership itself comes with proven health benefits, White has channeled her love for animals in bigger causes. She’s been a trustee and board member of the Greater Los Angeles Zoo Association for over 40 years and has done work to help protect endangered species in the wild. Funds raised from White’s official fan club, Bet’s Pets, all go to support animal charities. Embrace Your Vices White told Parade she loves vodka and hot dogs “probably in that order,” which just goes to show that you don’t have to forgo your treats to live to 99.

PAGE 4

610-776-2005

CedarCrestChiropractic.com