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Freedom From Getting Sick this Winter – Naturally

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Freedom From the Getting Sick this Winter – Naturally

As we enter November, we are reminded daily by our news feeds and those sniffling and coughing around us that it is Cold, Flu and Covid season. As the pandemic has taught us, however, some of these respiratory illnesses occur year-round. Much research suggests that getting sick this time of year has more to do with “US” than the actual virus or bacteria that we are exposed to.

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It has been well known for many years that as we decrease our sun exposure, our Vitamin D levels decrease. Most of us are not sun-bathing come November, and if we are outside, we are mostly covered up with warm clothing. As a result, most Canadians are not getting nearly enough Vitamin D. With this decrease, there is a drop in our immune function. Another factor affecting our immunity this time of year is diet. Between Thanksgiving, Halloween, holiday parties, Christmas, and New Years – we are usually indulging more than we would be otherwise. The increased amount of food intake, sugar, and alcohol intake can also have a deleterious effect on our immunity. The other big factor, also related to the holiday season, is the increased emotional stress. Whether it is seeing family and friends, worrying about finances, traveling, etc., the increased stress we feel this time of year can negatively impact our health and immune response. So, when we combine high levels of stress with poor diet and lack of sun exposure – it is no wonder our immune system is challenged. The good news is that it does not have to be that way. You have the “Freedom” to make better decisions and choose a “natural” approach to avoid getting sick this winter. Many patients ask us what natural things they can do to help prevent getting sick. Here are a few natural things we can do to be a little bit healthier:
  1. Supplement with Vitamin D – dosing is based on body weight. Usually somewhere between 3000-6000 IU/day. If unsure, we will be happy to advise. Ensure your Vitamin D is in “liquid” format – it is much better absorbed, usually of better quality, and more economical.
  2. Supplement with Vitamin C – research suggests that taking Vitamin C can reduce symptoms and shorten the course of illness.
  3. Getting Proper Rest – sleeping poorly and being fatigued puts undue stress on our immune system. Getting the requisite 7-8 hours an evening will only help.
  4. Practice Mindfulness – a couple of minutes a day of deep breathing, meditation, or calmness can all impact our mental state by reducing excessive stress.
  5. Probiotic – healthy bacteria for our gut can also improve our immune function.
  6. Daily Walks & Exercise – getting outside every day for a walk will not only give you a little more Vitamin D but help keep you fit as well. Adding some meaningful exercise at the gym will help too.
  7. Essential Oil – there are some essential oils that are known to have anti-viral/anti-bacterial properties. Oregano Oil and On Guard being two of them. They can be ingested or diffused.
  8. Chiropractic Adjustment – there has been some research (see below) that suggests that a spinal adjustment can influence some of the mediators of immune function. More research needs to be done. Anecdotally, patients always feel less achy and can breathe better after they get adjusted when ill.
  9. Hand Washing & Open a Window – both can help reduce our exposure to pathogens.
We hope these health tips keep you strong and healthy.

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By Dr. Jason Bercovitch
Chiropractor & Owner of LiveWell Family Health Centre

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Frequently Asked Questions

Why does my back hurt more in the morning?

Morning back pain often occurs because your body has been inactive for several hours. Joint stiffness, arthritic changes, muscle tightness, reduced mobility, or underlying movement restrictions may become more noticeable after a night’s sleep.

Is morning back pain caused by my mattress?

Sometimes, but not always. While an unsupportive mattress may contribute to discomfort, recurring morning stiffness can also be related to joint function, muscle tightness, previous injuries, or how your body moves throughout the day. Even the best mattress in the world will not correct spinal problems.

Why does my back feel better after I start moving?

As you begin walking and moving, circulation increases, muscles warm up, and your joints begin moving through their normal range of motion. Inflammatory byproducts that accumulate in the non-moving joints start to diminish which often helps reduce stiffness and improve comfort.

Can Chiropractic Care help with morning back pain?

Yes. Most patients report substantial changes in their mobility in the morning and throughout the day. A Chiropractor can assess how your spine, joints, and body are moving to help identify what may be contributing to your morning stiffness and develop an individualized treatment plan.