The Benefits of Proper Ergonomics

Many of us have jobs that require sitting for long periods of time, usually in front of a computer. Most students study for hours on end, quite often sitting with poor posture for prolonged periods of time as well. And most of us don’t realize that posture and position is critical to the health and wellness of our bodies. Bad posture tends to put more pressure on our spine and nerves and causes the muscles around the spine to compensate and work differently and inefficiently. Research has shown that bad posture can cause headaches, shoulder pain, reduced lung function and poor digestion. One study found that those who sit most of the day experienced a 147% increase in developing cardiovascular disease, due to the change in their posture and pressure on their spine.

So, how can we fix this? Let’s first talk about the set up of our desks and workstations. The first thing to focus on is the chair. Our chairs should be set at a level that allows our feet to rest completely flat on the floor. If for some reason, your feet don’t reach the floor, it’s important to put a stool under your feet to provide support and reduce the pressure on your spine. If you don’t have a stool, you can use a phonebook, magazines or anything else that will elevate your feet. You also want to make sure that your chair provides proper lumbar support. This means, that the curve in your lower back is supported to avoid pressure. Many chairs come with adjustable lumbar supports, or you can use a lumbar support pillow or even a rolled up towel or small blanket will provide the same support to your lower back.

Next, the computer monitor. Make sure your eyes are looking at the middle of the screen. If your posture makes your eye level above or below the middle of the screen that can create a strain in your neck. So, adjust your monitor to the correct level to reduce strain on your neck muscles.

The third thing we want to focus on is wrist position. When typing, or using a mouse, it is important that your wrists remain in a neutral position. Using a gel pack wrist pad or by placing a small towel rolled up under your wrists, can also help provide support to your wrists.

Finally, make sure you are giving your body the rest it needs. Take a short break every 20 to 30 minutes. Stand up, stretch and going through different ranges of motions. Get some fresh air if you can, and don’t forget your water! Keeping yourself hydrated with 8 to 10 glasses of water a day will help energize your muscles, and increase your energy throughout the day. Do these things daily and you’ll keep your spine, body and brain healthy.

15 Ways to Supercharge Your Immune System

With the cold weather approaching, it is very important for us to learn ways to naturally boost our immune system and keep ourselves healthy.

  1. Optimize Your Vitamin D Level. Vitamin D has been shown to be essential for a healthy and active immune system. Vitamin D allows your body to activate the immune system to any viral response, therefore allowing your body to fight against any virus. Since Vitamin D is naturally found in sardines, salmon, breast milk as well as sunlight, this is the most natural way to keep your body healthy without any side effects.
  2. Drink Lots of Water. Drinking water allows your body to flush out different toxins and also keeps your mucus membranes moist to fight against viruses.
  3. Get Adequate Sleep. Our bodies heal best when we rest. Putting your body in a state of exhaustion, stops your body from healing, and can cause illness.
  4. Get Adequate Exercise. Exercise helps your body boost your immune system, and therefore helps fight against viruses and bacteria that may enter your body.
  5. Take Actions to Lower Your Stress Levels. Stress tends to lower your immune systems functioning. Therefore by lowering your stress you can increase your body’s ability to keep healthy.
  6. Wash Your Hands Frequently. Washing your hands or using hand sanitizer is a great way to keep yourself clean and healthy. When purchasing a hand sanitizer, make sure the active ingredient is ethanol or isopropanol, at a percentage over 60.
  7. Avoid Sugar and Processed Foods.Sugars and processed food can decrease your immune systems function dramatically.
  8. Eat Phytonutrient Rich Meals (lots of colorful salads and dark greens). Phytonutrients serve as antioxidants and enhance immune system function.
  9. Eat Lots of Garlic. Garlic works as a broad spectrum antibiotic within the body.
  10. Take a Probiotic Daily (look for one with 10-20 billion organisms). A strong immune system relies heavily on having a strong foundation in the gut.
  11. Keep a Supply of Antiviral Herbal Supplements on Hand. Echinacea is one of the best general herbal remedies against viruses. Echinacea destroys viruses & boosts the immune system naturally.
  12. Eat a Healthy Balanced Diet. It is very important that our body receives nutrients from all the food groups to keep us healthy and strong. Eating on time is also crucial to staying healthy.
  13. Take 1-2 Grams of Fish Oils Daily. Fish oils are beneficial for immune function and boost the body’s overall immunity.
  14. Take 2+ Grams of Vitamin C Daily. Vitamin C increases the production of infection-fighting white blood cells and prevents the entry of viruses.
  15. Get adjusted on a regular basis. Research shows that Chiropractic adjustments boost your immune system 60%-200%!

Use these 15 tips to help boost your immune system and keep your family healthy during this winter season.