Musings: Holiday season stressors: From November edition of Health Matters
Dr. Bump • November 20, 2020
"As the holiday season approaches, we can anticipate increased stressors which often means weakening of immunity."
Here we are already, anticipating another holiday season as we enter Thanksgiving week; one with a major “twist”. It has become crystal clear to me that the amount of information that slams us each and every day is overwhelming. What is most concerning is that the sources of our knowledge base, which forms the foundation of our opinions, are thwarted, distorted and unreliable. It causes me to ask: “What is our Truth”, as individuals, as a community, and as the people of this incredible experiment in freedom, called the United States of America. As such, I deliberately chose NOT to contribute to the barrage of information showering down upon you. As a result, you might have sensed my “non-participation”, which has really been about protecting you from another notification on your “PIG” (personal information gadget).
That said, it is Thanksgiving time, and this always stimulates reflection for me about what is important and next and or needed. I wish to express my overwhelming gratitude for each and every one of you. Thank you for being in my life. I am grateful for all of you as patients, in my more than 35 years of practice. 2020 has been the most challenging year for nearly all of us - this practice and community included. On a very positive note, to the best of our knowledge, we have made it through thus far without a single exposure case. I attribute this to you all taking great care of your immunity and us being able to offer virtual office appointments, and no contact supplement purchasing. You understood when we ceased our structural care appointments March through May (except for acute needs), made shifts in scheduling, offered sanitization in the waiting room, checkout, patient rooms, and pivoted on how we sell the supplements you need to stay well. Together we worked to limit exposure to this insidious virus.
As the holiday season approaches, we can anticipate increased stressors which often means weakening of immunity, during a time of a major increase of the Covid-19 infection. These stressors include: uncontrolled exposure to non-immediate household family and friends, increased indoor time due to colder temperature, increased indulgences in sugars and alcohol, the influenza virus, increase in retail visits resulting in uncontrolled exposures, increase in spending resulting in stress, and many other things. As I review all of these concerns, against the success we’ve had together, it begs the question, “What can I do that is proactive in this phase of the global pandemic, whereas patients receive care and remain healthy, and we play our part to keep exposures low during a period of immune weakening activities?” I will continue to protect you and your extended networks you might come in contact with, my family and friends by removing any potential exposures that could manifest through my in office care.
Effective Nov 30th through January 10th, 2021, all functional medicine will go back to being held fully virtual. Chiropractic, structural care appointments will, again, be paused. It’s worth noting, structural care can be treated in part, and has with many of you, virtually. The paradigm of chiropractors is not always the actual manipulation done to your spine and muscles. It’s how we as individuals treat those things, nurture and care for them. We intend to resume treatments for structural care January 11 2021. We will remain in contact with you as we track the pandemic, CDC guidelines, and otherwise through that time regarding reopening procedures. Staff will be in the office 4 to 5 days per week and remain your first point of contact. For questions, scheduling, and ordering supplements please call 973.827.3500.
This is not an easy decision and we hope you understand our need to be proactive in the coming weeks to your health and ours. As stated earlier, I have such incredible gratitude and appreciation for each and every one of you. I also wish to thank you for your continued support, cooperation and understanding, now and for many years to come.
Yours in Health and Caring.
Mindfulness practices can improve your health in so many arenas, but most of all it can aid in improving your sleep. Mindfulness meditation can be defined as focusing awareness on each moment, including the environment, as wells physical and emotional sensations. In clinical studies, practicing mindfulness and/or mindfulness meditation before bed has led to benefits including: reduced insomnia, deeper sleep, fewer episodes of wakefulness during the night, improved mood and resilience, greater daytime energy and less anxiety. Give this a try: Be in a quiet place where you can relax. Sit, or lie down in your bed. Pay attention to the environment, listening to the sounds, smelling what is around you and feeling the temperature of the room. Focus inward. Take several deep breaths, paying attention to how your body feels as you breathe. Let your eyes close as you become more relaxed. Scan your body and assess how you feel. Focus your awareness on the parts of your body that are tense or in pain. Breathe deeply and acknowledge the feeling, without judging it. Imagine your body becoming heavier, more anchored to the earth. Visualize a location that makes you particularly happy. This could be a natural setting, a vacation spot you remember, as long as it leaves you with a calm, peaceful feeling. Let your thoughts flow. If you have anxious or worried thoughts, let each occurrence be an opportunity to observe the thought and let it go. Rather than fighting the thoughts, imagine standing still and letting the thoughts flow around you. Bring your attention back to your breath. You can use a timer if you need, or just fall off into sleep. Do keep with this practice as it might take some practice, but you will reap benefits however you do or how long you choose to do this meditation.
Dr. Bump's most recent musings discussed lifestyle choices that are impacting our ability to get a restful sleep. While you implement some of the changes he suggests, we recommend I-Theanine per supplement support. Click the image above to purchase from our online store.
We like this recipe from Sylvia Fountaine posted on Feasting at Home . We have put it with fish, meat, grilled veggies, and so many other things. Cilantro Chimichurri Sauce Ingredients 1/4 cup red onion 2 garlic cloves 1 tablespoon fresh chilis, diced (jalapeño, red chilies, or feel free to omit for a milder version) 1 cup Cilantro, tiny stems OK 1 cup Parsley, thin stems OK (optional, if not using, add another cup of Cilantro) 1 tablespoon fresh oregano ( or 1 teaspoon dried) 1/4 cup fresh lime juice (1–2 limes) or use red wine vinegar (or use half lime and half vinegar) 3/4 cup olive oil, add more to the desired consistency 1 tsp kosher salt 1 teaspoon pepper ½ tsp smoked paprika– (optional –only if you like smokey flavor) ½ teaspoon chili flakes, more or to taste Finely mince everything and place it in a medium bowl along with wet and dry ingredients. Taste, adjust salt, lime and heat ( add more chilies or chili flakes) to your liking. Or, alternatively, use a food processor: Place all ingredients through oregano in processor, and pulse a few times until finely chopped. Add olive oil, lime juice, smoked paprika (optional), salt and pepper. Pulse a few more times, until well combined (but not smooth). Taste, adjust salt, lime and heat ( add more chilies or chili flakes) to your liking. If the mixture seems thick add a little more oil to loosen it up. This will keep up to 4 days in the fridge, or freeze.
“Some people can’t sleep because they have insomnia. I can’t sleep because I have internet.” — Anonymous
Recipes we are enjoying that are likely friendly on our detoxification or dysbiosis programs.
Dr. Bump is often asked tough questions that he then likes to write about for all.