Back to School Tips for Immunity

At this time, much of what school will look like for teachers and students this fall is still unknown. As fluid as the COVID-19 situation has become, it looks like plans may not be solidified until closer to the school start date. Regardless of what school looks like for students and teachers this fall, though, it is important that you take steps now to ensure your family is as healthy as possible when the doors to school open back up.  Here are three easy things you can focus on now to ensure that you and your family have optimal health and immunity when back to school time rolls around.

First, focus on sleep. Summertime often means abandoning early bedtimes and skipping naps. My family is the same way. Come summer, my young toddlers tend to stay up later, and if we are having a fun-filled family day, we often limit naptime to a car ride home. However, that being said, we do try to stick to a routine in which we all get enough sleep each night. Sleep is critical to health and immunity. Getting good sleep boosts your immune system, lowers your risk for cardiovascular disease, lowers inflammation in your body, helps you control weight gain, and lowers your risk for heart disease among many other things. It is recommended that preschool aged children get at least 10-13 hours of sleep a day, school-aged children get 9-12 hours of sleep a day, and teenagers get 8-10 hours of sleep a day. 

While we are still in the summer season, it is important to make sure your kids are getting enough sleep each day--especially during this pandemic. Get your family into healthy nighttime routines that result in the best sleep possible for all family members. This might include story time for younger kiddos or taking away the cell phone for older kiddos. Chiropractic care can also help babies and children of all ages get better sleep if there is an issue keeping the child (and probably mom and dad, too) awake at night.

Second, focus on food. We say this over and over again, but you really are what you eat. We probably sound like a broken record, but it is true. You cannot keep eating processed junk and expect to feel well and have a high-functioning immune system. We are currently in a peak season to get fresh produce. You and your family should be eating a diet that consists of whole foods that are not processed. The closer it comes to getting it straight out of the ground of your own backyard, the better. Luckily, we are in a peak season for fresh produce. Stop by Lake City Food Center to see their awesome selection of fresh produce right now. Make a point to get your family eating foods rich in nutrients and antioxidants. Not only will doing this help your family feel better, but it will also help build their immune system. You cannot eat a diet of processed foods and expect to have a high-functioning immune system.

That being said, you can eat a perfect diet and still have a few deficiencies. It is important to make sure that you and your family are taking necessary supplements to keep your immune system working at its best. Generally, I recommend Vitamin D, Elderberry, and Juice Plus to almost anyone. Vitamin D can be started when an infant is first born. I usually recommend waiting on Elderberry and Juice Plus until they are toddlers. All of these supplements can be found at Redenius Chiropractic. The research on Vitamin D and Elderberry building up your immune system is vast. There is also a significant amount of peer-reviewed clinical research on the benefits of taking Juice Plus capsules or gummies. These are filled with over 30 fruits and vegetables, freeze-dried, and put into capsules so you can directly get the benefits into your body. Juice Plus contains nutrients from so many fruits and vegetables that we simply do not have access to because of the region we live in. These three are generally recommended for almost anyone, but make sure to stop in first to make sure these supplements are right for you, or to see if other supplements might be more beneficial. 

Third, focus on sunlight. This is something so easy and FREE that you can get during these summer months. Getting sunlight every single day is so important. We get so much natural Vitamin D from the sun. Additionally, seeing the sunshine within the first thirty minutes of waking up has shown to improve your circadian rhythm, resulting in better sleep each night. Many people are scared that getting daily sunlight might result in skin cancer. Recent research, however, has found that NOT getting enough (safe) sun exposure can actually be MORE detrimental to your health. Get your kids outside, in the sun, breathing fresh air every day. This is one of the easiest (and best) things you can do to get their immune systems boosted up for fall.

In addition to these three suggestions, make sure to call 712-464-3301 to get your child scheduled for their back-to-school and sports physicals. Additionally, we can get your child adjusted to make sure their spinal alignment is allowing for optimal health and immune response. Don’t hesitate to call to ask if you have questions or would like more information on what natural things you can do to best get your family ready for school this fall. 

1.  Weatherspoon, Deborah. Ph.D., RN., CRNA. “Why Sleep Is Essential for Good Health.” Medical News Today. May 31, 2019.
2. What are the Studies About.” Juice Plus. 2020.
3. Wells, Katie. “Benefits of Safe Sun Exposure for Reduced Cancer Risk (And Vitamin D).” Wellness Mama. February 11, 2020.

A Growth Mindset

As a teacher, I believe that creating relationships and having a good rapport with students is essential to effectively teaching them. One of the things I always do to get to know my students is to ask them to give me a few adjectives to describe themselves. They use words like, kind, hardworking, athletic, etc. What is really interesting is when I get to see the same students year after year. Most of the time, their chosen adjectives stay the same. If they consider themselves an artist in first grade, chances are they will still hold that personal belief when I see them in 7^th grade, 10^th grade, etc.

The same is true for adjectives they probably are not as proud of. For example, many students will describe themselves as a procrastinator. They may say they are slow, messy, etc. These beliefs tend to stay with them.

This is also probably true for all of us. If you were told when you were little that you were not very creative, or not a very good speller, or not very clean, or not athletic, there is a good chance you still hold that belief.

You have what is called a fixed mindset. If you are always told you are not athletic, you begin to believe it, and that tends to become a fixed attribute you give yourself.

My goal as a teacher, and as an owner of a fitness center, is to get people to abandon these fixed mindsets and instead embrace a growth mindset. As a teacher, I ask students to add the word “yet” to the end of phrases. For example, if an elementary student says they are not a good artist, I ask them to add the word “yet” to the end of that phrase. While they may not see themselves as a stellar artist right now, with enough practice, they can improve and get better.

I see this fixed mindset most often times when it comes to health and healthcare. I hear phrases like, I’m not a runner, or I’m not a health nut, or This is just the way I am. Even people many consider to be “healthy” can have fixed mindsets. I’ll hear someone who really likes weightlifting say I’m not a runner or I’m not flexible enough to do yoga! I hear these things every day.

It is hard to embrace a growth mindset because it means that we need to be open to working at something. If you are not a runner yet, you may need to put in the time to try. If you are overweight because that’s just the way you are, you may need to put work into changing your eating habits. Adding the word yet to these commonly used phrases challenges people to work on areas that may need improvement. It isn’t always easy, and that is why these negative mindsets tend to stay fixed.

As summer approaches, we’d like to challenge you to take one or two areas of your life that need some improvement, and add the word yet to it this summer. If you don’t consider yourself an athlete, TRY. If you don’t eat healthy, TRY!

For some of you, you will need to “rip the band aid off”. If you want to become a healthy eater, that may mean you need to go buy all new groceries and literally throw away all the crap in your fridge.  If you are not a runner, you may need to find a friend to hold yourself accountable, put down some money on some good running shoes, sign up for a race, and start training. You may run 16 minute miles, but at least you are out there running! For others, it may work better to jump in gradually. Whatever the case, we encourage you to add the word yet, adopt a growth mindset, and start trying.

Below, I’ll list some awesome resources if you are looking for some resources to help you become a healthier, better version of yourself. Also, stay tuned for more information on a brand new weight loss program we are bringing to Redenius Chiropractic! We will bring you more information on that later!

Have a great week!

Dr. Jeff and Jenny Redenius

Resources for you:

Juice Plus provides 30 fruits and vegetables daily in the capsule or gummy format. This is a great way to get the fruits and veggies your body craves. They also make shakes and protein bars: http://jr95695.juiceplus.com

Thrive Market is a great place to get organic food, household supplies, etc. at a discounted price: http://thrv.me/JuuQtY

Here is a list of local running races in Iowa you can sign up for: http://www.runningintheusa.com/race/list/ia

If you are looking for a personal trainer to hold yourself accountable this summer, contact Redenius Chiropractic at 712-464-3301 to get set up with our trainer, Melissa Schleisman.

The Ultimate Health Podcast has great weekly guests that discuss holistic ways to improve your overall health and wellness. They discuss everything from eating to exercise to mental health: http://ultimatehealthpodcast.com/

You can also always call the clinic at 712-464-3301 and talk to Dr. Redenius about how he can help you achieve your goals!

These are just a few of the resources we recommend! Comment below if you have any more resources to share!

"...yet the auto has replaceable parts!"

A very small history lesson for you on this holiday weekend (and if history isn't your thing, read on...we build off of it :-)):

David (D.D) Palmer

One of the main reasons students from all over the world to receive their education at Palmer College in Davenport is that it is the technical “birth place” of chiropractic. The Palmer campus located on Brady Street in Davenport is where David (D.D) Palmer first opened the college back in the 19^th century. D.D performed his first adjustment in 1895—curing a patient of deafness that was being caused by a misalignment. After that, Palmer College opened in 1897, and since then Palmer has been educating Doctor’s of Chiropractic from all over the world.

B.J. Palmer

While D.D. was the “founder” of chiropractic, his son, B.J. is just as well-known. B.J. is known for his eclectic character and words of wisdom he often shared with his patients. His words decorate the halls of Palmer College, and personally, Dr. Redenius and I believe that everyone can relate to and learn from some of B.J’s most famous quotations.

One quote of his in particular sticks out in my mind. This is the quote that made the figurative “light bulb” turn on for me.

The quote reads: “Many of us take better care of our automobiles than we do our own bodies…yet the auto has replaceable parts.”

How true is this for so many of us?

Most people do not know that up until a few years ago, I was one of those people B.J was referring to. I took far better care of my little silver Pontiac Sunfire than I did myself. I always made sure that the little “silver bullet” was well fueled, oiled, and maintained. Myself, on the other-hand, not so much.

I was quick to spend money to maintain my car, but was hesitant to spend a little more money on healthy foods. I did not EVER see a chiropractor for preventative health care because I believed it was pointless unless I was sick or experiencing pain.

It wasn’t until I read this quote while on Palmer’s campus one day that it clicked for me. Not only was I willing to invest money into my car, but I was willing to spend money and time and energy into other areas of my life as well. I was (and still am) willing to spend $5.00 on a Pumpkin Spice Latte (who doesn’t love those!?), but I was hesitant at first to try out Juice Plus solely because I was too frugal with money. I was willing to spend $20.00 on a movie night out with Jeff, but I was not willing to pay a co-pay to get regularly adjusted and checked up at a chiropractor. I was willing to devote my time to frivolous Facebook browsing, but I was not willing to devote 20 minutes a day to improving my own mental and spiritual health.

Reading that quote forced me to re-evaluate my priorities. I am definitely not arguing that I should give up Pumpkin Spiced Lattes and date nights with Jeff; rather, I’m arguing that I need to place my own health and well-being at an equal, or dare I say higher, place value.

So, we’d like to challenge you to re-evaluate how high your own health is placed in your list of priorities. Are you willing to spend $40.00/month on cable TV, but are not willing to invest in something like Juice Plus…something that has been proven by research to do incredible things for your overall health? Are you willing to spend money on something like a car—something with replaceable parts—but are not willing to invest in preventative care for your health?

Maybe a good goal for all of us is to consciously reflect on where our priorities are as well as reflect on what we can do to improve our own health and well-being. 

A final "B.J. Palmer-ism" that we'd like to share with you is, “Chiropractic is health insurance. Premiums small. Dividends large!”

Call 712-464-3301 today to find out how we can help you invest more energy into your own health and well-being!

Have a great week!

Dr. Jeff and Jenny Redenius

And for even more information, and to stick with the car analogy, check out this short video  in which Olympic Athlete Jeff Olsen explains how taking care of your body is analogous to taking care of your car.

An excuse to take a break from work.

The other day I read that, “Sitting is the new smoking.” While that may be a bit dramatic, there is some truth behind it. As was with smoking many years ago, many people today do not realize how harmful sitting for extended periods of time each day can be. Overall, individuals in our culture tend to sit too much, and sitting too much is harmful to our health.

Did you know that the average American sits for eight to nine hours a day? On top of that, we go home and then proceed to lay down and sleep for (hopefully) seven to eight MORE hours every day. That means our bodies are seated or in a horizontal position on an average of sixteen of the twenty-four hours each day.

Mayo Clinic recently published a study describing how sitting prolonged period of time dramatically increased an individual’s risk for cardiovascular disease and diabetes as well as other medical problems. In addition to that, when we sit often, we begin to slouch. This slouching can lead to back pain or pinched nerves. Think about how big of an effect you have on your health if you repeatedly slouch while sitting at a desk day after day. 

I am sure that we all realize that we should be up and moving around more often, however, you probably want to raise your hand right now and yell out that you make a living at a job that requires you to sit at a desk all day.

Hear us out, though. Even if you do have a job that requires you to stay in a seated position, we have a few tips for getting more movement into your day. These tips can be done at any time of the day, and the best part is that there is no equipment required—it’s free!

The first tip we give you is to periodically (every hour or so) do what we call a seated spine stretch. This stretch helps bring movement to your spine, shoulders, and neck. It is a super simple stretch. The goal of this stretch is to NOT crack or pop your spine, rather, the goal is to decompress the spine and get a great stretch.

To do this stretch:

First: Sit tall to keep your joints open; do not let your spine bend forward.

Second: Place your left hand on the inside of your left knee and exhale as you rotate right.

Third: When you breathe in, turn back to a neutral position and then repeat on the other side. Repeat this stretch 5-10 times on each side.

Our second tip is to simply get up and move. Try to take a break from sitting every 30 minutes. It could be as simple as getting up and taking a few laps around the building. Give your eyes a break. Give your back a break. Get your blood flowing! Set a timer if you have to. Regardless of where you walk or how you remind yourself to get up and do so, make sure you take breaks to get up and move.

Our third tip is to do what we call a seated pigeon stretch.  When you sit all day, you shut down your glute muscles and tighten your legs. When you do this, your piriformis muscles try to do the work of your entire behind. This leads to the squeezing and pinching you sometimes feel in your sciatic nerve. In order to help with this pinching, we suggest doing the following stretch a few times each day.

First: Cross your right leg so your right ankle is resting on your left thigh.

Second: Keep you back straight, and using your arms, keep your right leg horizontal.

 Third: Pivot at your hips (NOT YOUR BACK). Keep your back flat so you do not round it.

When you do this, you should feel a good stretch in your gluteal cheek. Repeat this on both legs.

If you make a mental effort to incorporate these three suggestions into your daily life, we promise you will notice the benefits. Some may argue that they do not have time for it, but we disagree. Doctors and researchers have found that you actually get more done in less time when you add activity to your daily life. 

Making small changes like this into your daily life can have huge  benefits on your overall health (especially your spinal health)! Stay tuned for updates as to our “official” opening date for Redenius Chiropractic. We are finishing up the interior and are working to get the “back paper work” end of it all ready to go! We are hoping to officially open the first or second week of August.

Just like last week, we will be giving away a FREE prize this week! All you need to do is “Like” the Redenius Chiropractic official Facebook page (https://www.facebook.com/redeniuschiropractic/?ref=aymt_homepage_panel) and SHARE this blog post to your own page by Thursday, July 21, 2016 The giveaway is open to USA residents only.  This week, we will be giving away a gift card to Sweet Things in Lake City! 

Have a great week!

Dr. Jeff and Jenny Redenius