E-Newsletter

Autumn 2010 (November 24, 2010)

Healthy Tips

Ten Tips for Prevention and Treatment of Influenza

Wash your hands thoroughly and often with soap and water.
Avoid antibacterial soap as a regular soap. Normal soap works better, without the side effect of killing all the beneficial bacteria on the skin's surface.
Keep bags and purses off of eating surfaces, and wipe down and clean eating surfaces regularly.
Use natural, alcohol based hand sanitizer when you don't have access to soap and water.
Avoid coughing and sneezing into your hands, cough into your elbow crease if you must. Carry and use disposable tissues for coughing and sneezing and throw away immediately after use.
Avoid touching your eyes, nose, or mouth as germs spread and enter the body this way.
Stay home when you are sick, especially with a fever (>100.4) to avoid spreading your illness. Stay home until at least 24 hours after your fever is gone (without the use of fever-reducing medication) except to get medical care or for other necessities.
Stay hydrated and avoid caffeine, to keep mucus membranes healthy.
Exercise regularly and eat a good variety of healthy foods to keep your immune system strong. Don't exercise when you are sick.
Get enough sleep (to feel well-rested) regularly.

How Much Sleep Is Enough?

As a nation, we are one of the most sleep deprived countries in the world. Without enough rest, we are less effective at weight loss and maintenance, exercise, concentration, memory, metabolism and absorption of nutrients, coping with stress, detoxification, fighting infection and maintaining our immune system, and moderating emotions. There are a vast array of causes for sleep problems including lifestyle choices, medications, diseases, and mental health problems. It is important to talk to your physician about this issue as sleep deprivation and its effects worsen over time. A few quick tips to try are to incorporate good "sleep hygiene" into your routine:

Avoid heavy meals, alcohol, nicotine, and caffeine within a few hours of bedtime
Avoid watching TV, working on the computer, or doing anything too stimulating within a few hours of bedtime
Keep your bedroom as dark as possible when sleeping (turn alarm clock away from your face, turn computers, tvs, and other electronic devices off or remove them from your bedroom as the blue lights can alter your circadian rhythm / melatonin secretion)
Use your bed for only 2 things: sleep and sex (doing work, reading, etc can cause you to feel stressed when trying to sleep in the same place)
If you are unable to fall asleep after 20-30 minutes, get out of bed and go into a different room to do a quiet activity (do not watch TV or use the computer) until you are tired enough to go back to bed

If you are still having sleep problems after trying to incorporate these healthy habits, talk to your physician about other options.

Featured Recipes

Vegetable Soup

Immune-Boosting Veggie Saute

IFHA News and Updates

Massage Holiday Stress Relievers

Massage Specials throughout November and December:

De-Stressor Massage: 1st appointment is $50 for 60 minutes (one time only)

First appointment (first-time patients only)
60 minutes for $50

Holiday Peppermint Oil Massage and Hot Peppermint Tea

60 minutes for $65

Refer a New Massage Patient:

Every time you refer a new patient that schedules a massage you receive a free 30 minute neck massage.

Please call our clinic for an appointment!
Open to current and future patients!

*Non transferable.
*Must be used in the months of November and December, 2010.
**Referral massage is year round.

Cancellation Policy Reminder

If you are unable to attend an appointment, please let us know as soon as possible so that we can assign your time slot to someone else. We ask for at least 24 hours cancellation notice for all appointments. We reserve the right to charge a $25 fee for missed appointments or last minute cancellations. We reserve the right to charge a $50 fee for repeated missed or last minute cancellations. Also, if you are more than 20 minutes late to your scheduled appointment, we will make every effort to work you back into the physician's schedule. However, we may have no choice but to reschedule your appointment.

We Would Truly Appreciate Your Input

Please fill out a testimonial form (available at our front desk) or take a moment to jot down your thoughts about our clinic and about our staff and e-mail them to us at the clinic. Help us tell others how IFHA has changed your health by submitting your testimonial. All entries will be eligible to be posted on our website (you may remain anonymous or have your initials or name posted, as you wish).

As always, thank you for your continued support and interest. Please spread the word to anyone else you believe may be interested in our clinic and the services we are offering. We look forward to seeing you soon!