December 2006 - Vol 1, Issue 2
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Greetings!

Welcome to the Sauganash Wellness Center newsletter. We'll be passing along tips about back and body health, as well as sharing news about the center. Please let us know what you think and what kind of information we can provide here that would be useful to you and your family.

Happy Holidays from Sauganash Wellness Center!
We would like to wish you and your family a happy and safe holiday season. While we are all enjoying the wonderful festivities, please keep safety in mind. We cover snow shoveling safety in this issue of our newsletter. Please click the links below for additional safety tips.
snow shovel
Snow and ice create a hazardous situation for everyone but especially for seniors and people with disabilities. Shoveling and using salt, sand or other substances with ice melting properties will help reduce the potential for slip and fall incidents, which can and do cause serious injuries. Safe snow shoveling requires proper preparation, the right tools, good technique and knowledge.

Preparation
  • Talk to your doctor about this activity and your health status before winter season arrives.
  • Think twice if you:
    • Have had a heart attack or have other forms of heart disease.
    • Have high blood pressure or high cholesterol levels.
    • Are a smoker.
    • Lead a sedentary lifestyle.
  • Consider hiring a student or using a volunteer service if you are a senior.
  • Shovel at least 1-2 hours after eating and avoid caffeine and nicotine.
  • Warm up first (walk or march in place for several minutes before beginning).
  • Start slow and continue at a slow pace (Suggestion: shovel for 5-7 minutes and rest 2-3 minutes).
  • Drink lots of water to prevent dehydration.
  • Shovel early and often:
    • New snow is lighter than heavily packed/partially melted snow.
    • Take frequent breaks.

Tools

Shovel:
  • Sturdy yet lightweight is best (a small plastic blade is better than a large metal blade).
  • An ergonomically correct model (curved handle) will help prevent injury and fatigue.
  • Spray the blade with a silicone-based lubricant (snow does not stick and slides off).
Clothing:
  • Wear multiple layers and cover as much skin as possible.
  • Wear a hat and scarf (make sure neither block your vision).
  • Wear mittens (tend to be warmer than gloves).
  • Wear boots with non-skid/no-slip rubber soles.

Technique
  • Always push snow rather than lifting it.
  • Protect your back by lifting properly and safely:
    • Stand with feet at hip width for balance.
    • Space hands apart to increase leverage.
    • Bend from your knees not your back.
    • Tighten your stomach muscles while lifting.
    • Avoid twisting while lifting.
    • Walk to dump snow rather than throwing it.
    • When show is deep, shovel small amounts (1-2 inches at a time).
    • If the ground is icy or slippery, spread salt, sand, or kitty litter to create better foot traction.

Knowledge

  • Shoveling snow is strenuous activity that is very stressful on the heart.
  • Exhaustion makes you more susceptible to frostbite, injury, and hypothermia.
  • Stop shoveling and call 911 if you have:
  • Discomfort or heaviness in the chest, arms, or neck.
  • Unusual or prolonged shortness of breath.
  • A dizzy or faint feeling.
  • Excessive sweating or nausea and vomiting.
Come in, give us a call or email us and find out how our chiropractic and massage treatments can reduce pain and enhance your health. We apply a range of approaches -- from physical rehabilitation to nutritional counseling to acupuncture -- to address problem areas, treat injuries or encourage overall wellness. Give us a call at 773.283.4470 or email us at info@sauganashwellness.com to make an appointment.

Free Aromatherapy Treatment with Your First Massage Session
Take care of your body this holiday season with a massage and a get a complimentary aromatherapy treatment ($10 value). A layering of essentials oils -- such as lemongrass, cypress, helichrysum -- open the senses, alleviate stress and improve your mood. Offer good for first time massage clients until December 31, 2006. Call or email for your appointment today.


Massage Gift Certificates Available!

Massages make great holiday gifts!
60-minute massage gift certificates are $75.00
30-minute massage gift certificates are $50.00

Massage packages available:
Buy 5 one-hour massages GET ONE FREE!
- or-
Buy 6 half-hour massages GET ONE FREE!

Sincerely,
Dr. Deanna Minkler
Liz Monte
Rachel Shaffer
Sauganash Wellness Center

phone: 773.283.4470
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