5 Natural Remedies to Help you Sleep  

‍

Read a book, magazine or newspaper while diffusing the essential oil Lavender in your bedroom before going to sleep

Place a green light in your bedroom, green lights are know for their relaxing and calming affect on the brain

Avoid electronics such as computers or your phone for 1/2 an hour to an hour before bed to decrease stimulation

Warm Epsom Salt bath before bed ( 1 cup Epsom salt standard tub) 30 minutes, warm not hot

Chamomile tea

‍

‍

Now more than ever we need to keep our bodies strong and healthy!

Here are some things that have been known to help boost the immune system:

1. Foods containing Vitamin C such as parsley, thyme, kale, kiwi and broccoli
2. Foods containing antioxidants such as blueberries, red cabbage, raspberries, Goji berries and beets
3. Getting outdoors in nature
4. Exercise: such as Yoga, Qigong and Tai Chi
5. Getting adequate sleep
6. Drinking plenty of water ( 1/2 your body weight in ounces) 

Stay well !

During this stressful time in our lives it is important to remember self-care. The more we pay attention to our own wellbeing the more balanced we will be. Some suggestions...

‍

1. Walk outdoors
2. Self foot massage with coconut oil
3. Try out the "Calm" app (free)
4. Epson salt bath ( 1 cup of Epsom salt in standard tub ( warm water/20 minutes )
5. Create a peaceful physical space in your home or yard where you can draw, journal, meditate or read

‍

Stay well and be safe

‍

‍

‍

Winter months and dry skin go hand in hand. Indoor heat and the lack of moisture in the air can truly cause dry, rough skin. Your skin is your body's largest organ and its most important barrier against infection. Here are some natural remedies that may help..

1. Oatmeal bath
2. Drink plenty of water, 1/2 your body weight in ounces (ex: 150 lbs would drink 75 oz.)
3. Omega 3s
4. Consuming foods such as salmon,walnuts, avocadoes, broccoli and dark chocolate ( be aware of any food allergies )
5. After shower or bath try to air dry or simply "pat" yourself dry then apply a natural moisturizer such as coconut oil or shea butter cream

We are excited to announce the Concussion Therapy Protocol at the NH Health & Wellness Center!  This protocol is appropriate for both acute and old concussions as well as post-concussion syndrome and chronic traumatic encephalopathy.  Our protocol consists of a comprehensive health assessment & care plan with our RN, followed by a series of Craniosacral and Biomagnetic Pair Therapy sessions.  This therapeutic, holistic approach assists the body's healing process and supports the return to daily life's activities and a healthier, happier you.  Call 603-402-9134 to schedule your initial appointment.

Turmeric

Cayenne Pepper

Ginger

Topical Essential oils – Arnica or Helichrysum (make sure to dilute with coconut oil)

Warm up your joints in the morning with some gentle stretching and warm compresses

In the evening use cold compresses after repetitive use

Epsom Salt baths- 1 cup per standard tub (add a few drops of lavender for relaxation),warm not hot water, soak for 20-30 minutes-rinse after bathing

‍

‍

Cold and flu season is right around the corner ! One way to help ease your symptoms is by using Eucalyptus, Tea Tree, Peppermint or Lemon in an essential oil diffuser. These aromas will bring soothing relief of sinus congestion and cough.

Remember: hand washing for 20 seconds with warm soap and water can greatly reduce the spread of these germs!

‍

We all suffer from stress. One way to reduce stress in our lives is to spend more time in nature. Research has shown spending time outdoors can lower your blood pressure, boost your immunity and reduce the stress hormone cortisol. In the next month try to plan some time outdoors at a local park, beach, hiking trail, Audubon center or your own back yard. You will be surprised how much better you will feel!

‍

Gluten is known to cause or make headaches worse as it can create inflammation in the body. People that have eliminated gluten from their diet have had a significant decrease in their symptoms.It takes patience as it can take up to 6 months for the body to be rid of gluten completely.  

‍

New Hampshire has one of the highest rates of Lyme disease in the nation. Here are some ways to prevent tick bites that can cause this debilitating illness.

Use natural products/sprays prior to venturing outdoors that contain cedar oil, peppermint, citronella, tea tree, eucalyptus or neem oil.

If you are out in the woods, fields or even gardening in your back yard, wear long sleeves, hat and tuck your pants into your socks-not the most fashionable, but will help prevent ticks from crawling up your leg!

Use a lint brush on your clothes, back packs and shoes after being outside, then do a full body tick check.

If you have outdoor pets, check them daily for ticks before letting them back in the house.

Put your clothes that you have worn outside in the dryer on high heat immediately after use.  

Studies have shown consuming garlic helps prevent tick bites-apparently they don’t like the taste on your skin!

Enjoy the outdoors and be safe!

‍

It is that time of year, millions of people suffer from pollen and mold exposure. During an allergy "attack" the body is going into overdrive, releasing histamines which cause sinus and respiratory symptoms. The main goal of combating allergies is decreasing inflammation in the body. Here are some natural remedies that may help.

1. Combine 1/2 tbsp. raw local honey, 1 tbsp. apple cider vinegar and 1 tbsp. of fresh lemon juice, take up to 3 times a day.
2. Spices to add to your cooking, garlic, turmeric and ginger
3. Avoid foods that increase inflammation in the body-dairy, sugar, fried and processed food.
4. Drink up to 96 ounces of water daily

‍

‍

Did you know that INDOOR air pollution is often much worse than outdoor air pollution?  Most people don’t realize that the air quality in their home can have a dramatic impact on their health,and not just respiratory health!  The most common source of indoor air pollution is from toxic molds, which grows easily when there is moisture and a food source (such as wood or drywall, etc).  It doesn’t take much for toxic mold to grow,so it is unfortunately all too common! Indoor mold is bad news for everyone, but some people are especially sensitive and susceptible.

From the Dr. Shoemaker’s survivingmold.com website, here is a list of some common mold illness symptoms:

♦Fatigue ♦Weakness♦Aches♦Muscle Cramps ♦Unusual Pain ♦Ice Pick Pain ♦Headache♦Light Sensitivity ♦Red Eyes ♦Blurred Vision ♦Tearing♦Sinus Problems ♦Cough ♦Shortness of Breath ♦Abdominal Pain ♦Diarrhea ♦Joint Pain ♦Morning Stiffness ♦Memory Issues

For more information see survivingmold.com

Dr. Chan is certified in the Shoemaker protocol and also completed an Environmental Medicine certification through Spirit Med Physician Training program. She is passionate about helping her patients feel better while living and working in healthy spaces.

‍

‍

Epsom Salt Bath..

1 cup of Epsom salt for a standard tub

Water should be warm not hot

Add a few drops of Lavender for a soothing aroma

Soak for no more than 20-30 minutes, gently rinse off after bathing

‍

Relax and Enjoy!

‍

Eating Organic: Consuming organically grown food reduces your exposure to pesticides, heavy metals and solvents that can be present in some conventionally grown food. These toxins in turn can affect your nervous system as well as white blood cell function thus compromising your immune system.
‍

Foods: bone broth, garlic, broccoli, turmeric, ginger, almonds,green tea and blueberries have been known to have nutritional properties that help your immune system fight infection  
‍

Vitamins: Vitamin C, B6 and Vitamin E support systems in the body to help fight infection, rid the body of free radicals and provide essential nutrients for immune function.
‍

If you or someone you know is suffering from Lyme disease, read about our Lyme Magnetic Protocol in our Service page, https://www.nhhealthwellness.com/services/lyme-magnetic-protocol

‍