Wise Chiropractic, Inc: Family Wellness Center

The nervous system controls and coordinates all aspects of life! Chiropractic helps keep the nervous system working at peak performance!

The office is closed til Tuesday! We are celebrating Christen's 40th birthday this weekend!!!

Summer is in full swing and we will be closed a few days sprinkled through July. Call the office at 702-248-6292 to book your July appointments!

Dr. Jon Wise did a service project today and helped clean up our Colorado River. As a Master Scuba Diver, he and his friends descended to the bottom of the river near Willow Beach and pulled out a lot of trash!

Happy Father's Day to all the Dads out there!!!!

With all the summer stress... Here's a simple daily meditation guide:

1. **Set the Scene**: Find a quiet and comfortable place where you won't be disturbed for a few minutes. Sit or lie down in a relaxed position.

2. **Relaxation**: Close your eyes and take a few deep breaths. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. Feel your body relaxing with each breath.

3. **Body Scan**: Start from your toes and slowly move your attention up through your body. Notice any areas of tension or discomfort and consciously release that tension as you breathe out.

4. **Focus on Breath**: Bring your attention to your breath. Notice the sensation of air flowing in and out of your body. Focus on the rise and fall of your chest or the feeling of your breath entering and leaving your nostrils.

5. **Mindfulness of Thoughts**: Thoughts will naturally arise. Acknowledge them without judgment and gently bring your focus back to your breath. Imagine your thoughts as clouds passing by in the sky of your mind.

6. **Gratitude Practice**: Take a moment to reflect on something you're grateful for today. It could be a person, a moment, or something as simple as the air you breathe. Allow this gratitude to fill your heart and mind.

7. **Affirmations or Mantras**: Repeat a positive affirmation or mantra silently or aloud. It could be something like "I am calm and centered" or "I am filled with peace and joy." Repeat it several times, letting it resonate within you.

8. **Closing**: Slowly bring your awareness back to your surroundings. Wiggle your fingers and toes, and when you're ready, gently open your eyes.

Remember, meditation is a practice, so be patient with yourself. Start with a few minutes each day and gradually increase the duration as you feel comfortable. The key is consistency. Enjoy your moments of stillness and self-reflection!

Here's a sample daily workout that targets abdominal and pelvic areas:

1. **Cardio Warm-up (5-10 minutes):**
- Jumping jacks
- High knees
- Running in place

2. **Core Exercises (15-20 minutes):**
- Plank: 3 sets of 30 seconds to 1 minute
- Russian twists: 3 sets of 15 reps
- Bicycle crunches: 3 sets of 20 reps

3. **Cardiovascular Exercise (15-20 minutes):**
- Running or brisk walking
- Cycling
- Jump rope

4. **Strength Training for Pelvic Area (15-20 minutes):**
- Bridges: 3 sets of 15 reps
- Leg raises: 3 sets of 15 reps
- Fire hydrants: 3 sets of 12 reps per leg

5. **Cool Down (5-10 minutes):**
- Stretching exercises for the whole body, focusing on the core and lower body.

Dr. Wise and Christen are BACK in Vegas and will be back in the office tomorrow at 2pm!!!

Here is a 10-step program to increase your overall health:

1. Eat a Balanced, Nutrient-Rich Diet
Focus on consuming plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of processed foods, added sugars, and unhealthy fats.

2. Stay Hydrated
Drink plenty of water throughout the day. Aim for at least 8 glasses (64 ounces) of water daily, and more if you exercise or live in a hot climate.

3. Exercise Regularly
Engage in a combination of cardiovascular exercise (such as brisk walking, running, cycling, or swimming) and strength training exercises (such as weightlifting or bodyweight exercises) for at least 150 minutes per week.

4. Get Enough Sleep
Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule and create a relaxing bedtime routine to improve sleep quality.

5. Manage Stress
Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy.

6. Quit Smoking and Limit Alcohol Consumption
Smoking and excessive alcohol consumption can have detrimental effects on your health. Quit smoking and limit alcohol intake to moderate levels.

7. Practice Good Hygiene
Maintain good personal hygiene habits, such as regular hand washing, dental care, and bathing, to prevent the spread of illnesses and infections.

8. Stay Socially Connected
Nurture your relationships with family and friends. Social connections and a strong support system can positively impact your mental and emotional well-being.

9. Learn and Practice Mindfulness
Cultivate mindfulness by being present in the moment and focusing on your thoughts, feelings, and surroundings. This can help reduce stress and improve overall well-being.

10. Schedule Regular Check-ups
Visit your Chiro regularly for preventive screenings and to address any health concerns promptly.

Remember, improving your health is a journey, and consistency is key. Start with small, sustainable changes and gradually incorporate more healthy habits into your lifestyle.

Here are some effective grounding techniques that can help relieve pain according to the research:

1. Walking barefoot on the earth or using grounding mats/sheets while sleeping. This allows your body to absorb the earth's negative ionic charge, reducing inflammation and promoting healing.[1][5]

2. Practicing deep breathing exercises to shift the body into a parasympathetic "rest and digest" state, relieving muscle tension.[4]

3. Using the 5-4-3-2-1 technique - noticing 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This brings your attention to the present moment.[3][4]

4. Doing light exercises or stretches while directly contacting the earth, combining the benefits of movement and grounding.[1][4]

5. Holding a grounding object like a rock or crystal while focusing on its texture, color, weight, etc. This engages the senses.[3][4]

6. Mentally describing an object or activity in detail, distracting your mind from pain.[3]

The key mechanisms by which grounding relieves pain include reducing inflammation, improving circulation and oxygen delivery, normalizing cortisol levels for better sleep, and shifting the nervous system to a calmer state.[1][4][5] Combining grounding with mindfulness techniques can provide potent pain relief.

Sources
[1] Practical applications of grounding to support health - PMC - NCBI https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10105020/
[2] 7 Grounding Techniques For Anxiety, According To Experts - Forbes https://www.forbes.com/health/mind/grounding-techniques-for-anxiety/
[3] Grounding Techniques | Article - Therapist Aid https://www.therapistaid.com/therapy-article/grounding-techniques-article
[4] 5 Simple & Neat Grounding Techniques! - StayWell Health Center https://staywellhealth.org/news/5-simple-neat-grounding-techniques/
[5] Grounding the Human Body: The Healing Benefits of Earthing https://chopra.com/blogs/mind-body-health/grounding-the-human-body-the-healing-benefits-of-earthing

Grounding the Human Body: The Healing Benefits of Earthing The Earth is like a gigantic battery that contains a natural, subtle electrical charge—a special kind of energy present in the ground. For safety and stability, most everything in the electrical world is connected to it, whether it is an electric power plant or your refrigerator. That’s what the...

Grounding, or earthing, has been shown to relieve pain through several mechanisms according to the research:

1. It reduces inflammation in the body. Studies using medical thermography imaging have shown a significant reduction in inflammation and associated pain levels in people with chronic back pain after grounding.[1][3]

2. It improves circulation and increases blood flow, aiding in the delivery of oxygen and nutrients to tissues which can speed up healing and reduce pain.[3][5]

3. Grounding helps normalize cortisol levels and circadian rhythms, leading to improved sleep quality. Better sleep can reduce pain perception and aid recovery.[4][5]

4. After exercise or muscle injury, grounding has been found to decrease inflammation markers and muscle damage, reducing delayed-onset muscle soreness and pain.[1][5]

5. By shifting the autonomic nervous system to a parasympathetic "rest and digest" state, grounding may relieve muscle tension and promote a healing environment in the body.[4]

The proposed mechanisms involve reducing inflammation through grounding the body with the earth's negative ionic charge, improving sleep cycles, increasing circulation, and facilitating the body's natural healing processes.[1][3][4][5]

Sources
[1] Practical applications of grounding to support health - PMC - NCBI https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10105020/
[2] Grounding/Earthing and Fibromyalgia - The Fibro Guy https://www.thefibroguy.com/blog/grounding-earthing-and-fibromyalgia/
[3] Grounding the Human Body: The Healing Benefits of Earthing https://chopra.com/blogs/mind-body-health/grounding-the-human-body-the-healing-benefits-of-earthing
[4] The Benefits of Earthing and Grounding - Richmond Natural Medicine https://richmondnaturalmed.com/the-benefits-of-earthing-and-grounding/
[5] Science-Backed Benefits of Earthing: Plus 3 Easy Ways to Get ... https://www.earthrunners.com/pages/science-backed-benefits-of-earthing-plus-3-easy-ways-to-get-grounded

Science-Backed Benefits of Earthing: Plus 3 Easy Ways to Get Grounded What is Earthing? Earthing, also known as grounding, is when your bare skin–typically the feet–contacts the earth. The earth is a giant electron storehouse with a subtle electric pulse called the Schumann Resonance that has fostered the evolution of biological life on earth for all of time. When...

Valid statement. Science doesn't change that often. So when it drastically changes to suit the currently narratives while paid officials are yelling "trust the science...", You owe it to yourself to research the subject and not go blindly with their narrative...

However, Political science changes often... Do not fall for "their" traps in the future!

Chiropractic improves parasympathetic tone... Gets adjusting it like hitting the breaks on a car. It tends to help us calm and relax!

Dr. Wise has contributed to pediatric and perinatal research over the years!

Chiropractic is tailored to every person who comes into the office!

Adjusting is beneficial for all ages.

Chiropractic turns the lights on with regards to your health