Tuesday, September 24, 2013

Are You Getting Enough Rest?-September 2013

September 2013

Hi Everybody, Dr. Norris here.
Almost everyone I talk to says they are busy, busy, busy!  That goes for me too.  Thankfully, Norris Chiropractic has grown each year for the last six years.  I've been blessed to be able to help a lot of people doing what I love to do while providing for my family, but... I haven't had much time off for over a year.  Yes even chiropractors need some down time.  So I will out of the office the second week of September for some rest and relaxation.

This started me thinking about everyone else.  I know many of you are working longer and harder, and then going all out on the weekends.  Are you getting enough rest?  Here are some signs that you may need a break and some recommendations on how to do it.

Our immune system can become compromised by a lack of rest.  Colds we get over and over again, or an illness you can't seem to kick are signs you may need more rest.  Your temperament can be affected.  We can become short-tempered, anxious and irritable.  We can become distracted and careless when we are too busy.  This leads to injuries and painful conditions that can flare-up.  And of course feeling tired is probably the most telling sign that rest is needed.

So what to do?
-Make sure your getting enough sleep each night.  Research indicates most people require 6-8 hours of sleep.  You may be able to get by for a short time on less but it will eventually catch-up with you. The symptoms mentioned above will start to appear.
-Take a nap.  *NASA found that a 29 minute nap is the perfect amount of time to recharge.
-It may seem contrary but daily exercise is also recommended to help you rest.
  I notice that when I stop my workouts I don't sleep as well. Exercises and stretching will allow your body
  to tolerate stress and activity better. 
-Taking time off.  Americans work harder and longer than most other countries.  Because of this we need to rest and recharge from time to time. Even a long weekend can be helpful. When you do take time off beware of a trap...going on vacation and doing so much that you don't rest. Lying by the pool and reading a good book may be what you need versus running all day at an amusement park.
-Treat yourself to a massage.  For the last two years I've had a deep tissue massage once a month.
  It has been one of the best decisions I've ever made.
-Breath... breath... breath... Rhythmic breathing can be very therapeutic and relaxing.
  Here is a simple breathing exercise which will help you unwind.
    1. Find a quiet, dark, comfortable place to lie down.
    2. Arrange for at least 15 minutes of uninterrupted silence.
    3. Take three deep breaths. Concentrate on feeling your lungs fully inflate.
    4. Now slowly breath in through your nose, as much as you can and feel your stomach raise up.
    5. Slowly let as much air out through your mouth as possible.
    6. The breath in and out should take about 10 seconds.
    7. Repeat this breathing technique for 10 breaths.
    8. Remain motionless and breathe normally for 2 to 10 minutes. Don’t be surprised if you fall asleep.
I hope these recommendations are helpful.
If you or someone you care about is stressed out or in pain...
have them call for a consultation.
That's what I do, help people get out of pain.

“Because nobody has time for pain!”
Dr. Michael Norris

Adjusting Your Attitude

"Change surroundings and take a journey. Have an adventure.  Strictly avoid frightening ideas.
Indulge in cheerful conversation and amusements.  Listen to relaxing music.
~ A. Cornelius Celsus, Roman Physician, 25 BC
 "Without passion you don't have energy, without energy you have nothing.”
~ Donald Trump