Wellness Tips: Create Your Own Blue Zone
This is a most challenging time for all of us. I hope my note finds each of you well and avoiding the dreaded COVID19.
I have closed my appointment book for the immediate future, but I look forward to opening it up as soon as we succeed in flattening the curve of this pandemic. It is clear this great challenge will take time; patience and perseverance is needed by all of us.
In the meantime, I am focused on maintaining my health and the health of my family. I write today to share with you the health strategies which have been helpful for us.
Of course, number one is to wash your hands for 20 seconds with soap! We all know that by now. And please follow the community guidelines about working from home and social distancing. I recommend Zoom for virtual gatherings with friends!
This moment is also an opportunity…..to create your own BLUE ZONE, areas in the world where people live for a very long, healthy time. They share many lifegiving characteristics including a healthy plant based diet with lots of beans for protein, a strong sense of family and community, movement and exercise throughout the day, and time to settle down and relax with a little red wine and a relaxation program. Please follow the link for details.
Here are my Blue Zone tips!
- SLEEP is critical to our happiness and to keeping our immune systems strong. We each need 7-8 hours per night. I utilize two strategies to sleep soundly.
- I recommend the CALM APP. I listen to the deep sleep meditation. You can train yourself to ease back into sleep if you wake up in the middle of the night.
- I recommend the homeopathic sleep remedy, Formula 303, (available on amazon or earthturns.com) which has valerian root in it, and is gentle and safe. It is considered nature’s valium and has been used since ancient times to promote relaxation and sleep.
- EXERCISE lowers stress, improves your mood and keeps you in shape! Many gyms are closed but walking is an excellent choice. I suggest 45 minutes per day.
- EAT DELICIOUS MEALS, including this Sardinian minestrone from the Blue Zone . This delicious soup is a mainstay in my house these days.
- INTERMITTENT FASTING helps your cells function more efficiently and lowers your risk of diabetes and heart disease.
- A 14-16 hour window of fasting several times per week is very good for your health (unless you have underlying health conditions that eliminate this possibility).
- Exercise before your first meal of the day and you will add an extra boost to your cell efficiency!
- LAUGH
- MINDFULNESS AND MEDITATION can help keep us balanced and calm in the face of our challenges. I suggest you choose a comfortable spot at a reliable time each day. The CALM APP has many choices of meditations. I suggest a 20-minute body scan to help induce the relaxation response.
- VITAMIN D
- Vitamin D helps keep the immune system balanced much like a gymnast walking on a balance beam.
- Low levels of vitamin D have been associated with frequent infections.
- Taking vitamin D reduced the odds of developing a respiratory infection by approximately 42% in people with low vitamin D levels.
- Taking vitamin D daily or weekly is more effective than larger doses taken on a monthly basis. The most common daily dose used in a recent study was vitamin D3 300-4,000 IU.
- I recommend 2,000 iu of Vitamin D3 in these winter/spring months.
I look forward to the moment this global challenge is in our rear view mirror. And I look forward to serving you and your family in the months ahead. Although I cannot help you in person right now, I can be reached by phone or text at 314-614-4828 with your health questions. I have set up a virtual appointment to aide you in diagnosis and home treatments. You may sign up at handsonhealthstl.com.
All the best,
Linda Wheatland Smith, DC
Happy New Year and Practice Update
This month marks one year since I moved my office into my home in Olivette, MO. I continue to see patients on Tuesdays, Thursdays, and Saturdays. You may schedule online at handsonhealthstl.com. Click the Book Appointment button.
I see one patient per hour and combine deep therapeutic massage, manipulation, acupuncture, physical agents, and rehabilitation exercises as needed to manage your pain syndromes and injuries.
The benefits include:
1. My patient receives my undivided attention. I can often free you from your pain syndrome easily in a few visits. I have time to add in exercises and lessons in body mechanics.
2. No wait time!
3. Very easy parking in my driveway
4. The office is lovely and comfortable.
The physical problems I can help you with include:
- Back and neck pain from arthritis, myofascial damage, pinched nerves, and degenerative or ruptured discs
- Sciatica
- Headaches
- Hip pain from arthritis or bursitits
- Heel and Ankle pain from plantar fascitis and achilles tendinitis
- Elbow and wrist pain from carpel tunnel syndrome and tennis elbow
Chiropractic Care including therapeutic massage and physical therapies (heat, stim, ultrasound) $110
Acupuncture/Dry needling with therapeutic massage $130
New Patient Exam and Consultation $255
Existing Patient with a new problem assessment $40-80
Payment is requested at the time of service and a receipt is sent to you with the coding you will need to submit to your insurance carrier. I accept most major credit cards.
Please go to http://www.handsonhealthstl.com for more information and to book your appointment.
available at handsonhealthstl.com for $65 plus shipping
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This wonderful cushion helps fix the poor mechanics of your car seat, airplane seat, and many desk chairs. It is available at handsonhealthstl.com for $65 plus shipping.
Here is one review from Maura Kennedy, an artist and musician from New York City:
“I don’t usually endorse products, but I have to let my road warrior friends know about this back support which has provided great relief from long hours on the road. I discovered Dr. Linda Wheatland Smith just when I needed her most! As a traveling musician who has been on the road for over 25 years, I really feel the effects of all the long hours of driving from gig to gig on my back. I’ve tried different kinds of pillows and lower back supports in the car to varying results. No matter what I try, I always feel stiff when getting up out of the car after sitting still for long stretches. But now I know what all those back pillows were missing — FULL back support that extends all the way up to the neck! As soon as I sat down in my car with Dr. Linda’s Back Cushion in place, I could feel the cushion envelope my whole spine with its gentle, natural contours. What an instant feeling of relief! Now, several hundred miles down the road, I know I’ll be able to continue to tour without worrying about worsening back pain and stiffness because my spine is staying in the correct position during all the long drive hours. Thank you, Dr. Linda! Beep beep!”
I wish you good health and happiness in 2020,
Linda Wheatland Smith, DC
Wonderful Review for “Dr. Linda’s Back Cushion”
Wonderful Review for “Dr. Linda’s Back Cushion”
Thank you, Maura Kennedy, for the wonderful review of “Dr. Linda’s Back Cushion.” I’m so happy that it’s able to help you continue to do the work you love!
I don’t usually endorse products, but I have to let my road warrior friends know about this back support which has provided great relief from long hours on the road.
I discovered Dr. Linda Wheatland Smith, DC, PC, dba Hands on Health just when I needed her most! As a traveling musician who has been on the road for over 25 years, I really feel the effects of all the long hours of driving from gig to gig on my back. I’ve tried different kinds of pillows and lower back supports in the car to varying results. No matter what I try, I always feel stiff when getting up out of the car after sitting still for long stretches. But now I know what all those back pillows were missing — FULL back support that extends all the way up to the neck! As soon as I sat down in my car with Dr. Linda’s Best Back Cushion in place, I could feel the cushion envelope my whole spine with its gentle, natural contours. What an instant feeling of relief! Now, several hundred miles down the road, I know I’ll be able to continue to tour without worrying about worsening back pain and stiffness because my spine is staying in the correct position during all the long drive hours. Thank you, Dr. Linda! Beep beep!
Hands On Health Winter 2018 Newsletter
My Dear Patients,
At the end of this year, I will be moving to a home office. I will have a small cash-based practice that includes acupuncture, deep tissue massage, chiropractic care, and physical agents. A receipt for your services will be available for you to submit to your insurance. I will see patients on Tuesday, Thursday and Saturday mornings from 8am-2pm.
I realize that many of you will not be able to stay in my practice because of my decision to stop participating with your insurance plans and because of my limited availability. I will miss you. It has been the privilege of my lifetime to care for you and your families. This marks my 36th year of private practice. I plan to write and teach about what I have learned in the process of caring for your health issues.
Dr. Robert Andel of Smart Pain Solutions will be establishing his practice in my current space. Dr. Amanda Peiffer will continue to see her patients and will continue to participate in your insurance plans. Sallie Spence will continue to see her massage clients.
We are finalizing the details of this transition. We will keep you updated.
All the best,
Linda Wheatland Smith, D.C.
Amanda Peiffer, D.C., MSR
Sallie Spence, LMT
Dr. Linda’s Back Pain Solutions
Top Tips for managing your back and neck pain.
Dr. Smith has been managing back and neck pain for 36 years. The tips and strategies that follow are carefully designed to help you have a healthy, pain-free back and neck.
