Health Made Easy

Dr. Jason Jones
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Health Made Easy

Healthy Families Made Easy is a podcast created for moms and dad looking to grow and sustain a healthy family. Weekly conversations with leading experts in the field of family health and wellness designed to share challenges, encouragement and help you find simple solutions for your health and improving the lives of your family by making your health a priority.

  1. 1 DAY AGO

    Winter Back Pain Solutions: Expert Tips for a Pain-Free Season with Dr. Jason Jones

    As we approach the winter, it could be fun to have a cold setting for the holidays with a warm cup of hot coffee or apple cider in the chilly weather. But to be honest, the novelty quickly wears off as most people start complaining of increased back pain. During the winter, many people experience stiff muscles, reduced circulation, or a combination of factors that tend to exacerbate existing back issues or contribute to new pains.  This occurs because cold weather can impact the musculoskeletal system in several ways. The drop in barometric pressure can cause muscles to contract and tighten, leading to stiffness and discomfort. Similarly, reduced blood flow in colder temperatures may increase pain perception after chronic back pain. But the good news is that, with some practical tips, you can comfortably enjoy your winter season. Here are some ways to protect yourself and your spine and reduce winter back pain. •    Exercises and Stretches Gentle Warm-Up Exercise: A proper warm-up, especially in colder weather, helps kickstart blood circulation and prepares your body for the day ahead. Some activities include brisk walks, leg swings, or stationary cycling to help elevate your heart rate and warm up your muscles. These low-impact exercises help enhance blood flow and promote joint mobility, reducing the risk of injury during more strenuous daily activities.  Flexibility Stretches: Engage in flexibility stretches to help prevent and manage back pain. Consider incorporating a set of dynamic and static stretches into your routine to promote suppleness in your back muscles. Stretches help alleviate tension and contribute to improved posture and overall back health.  Core-strengthening exercises are the foundation for a healthy spine, supporting the entire musculoskeletal system. You can integrate a variety of exercises into your routine, including planks, bridges, and pelvic tilts.  •    Lifestyle Adjustments Nutrition and Hydration: During the cold winter season, incorporate a balanced diet rich in calcium, vitamin D, and other nutrients essential for bone and muscle health. Include dairy products, leafy greens, and fortified foods in your diet to provide your body with the building blocks for a solid and resilient musculoskeletal system. Most of us forget the need to stay hydrated during the cold weather. Staying well-hydrated is crucial for maintaining the elasticity of spinal discs. Therefore, ensure you take adequate water throughout the day, and consider incorporating warm herbal teas to stay hydrated during colder temperatures.  Regular breaks: Whether working from home or the office, ensure you take regular breaks. Stand up, stretch, and walk around to prevent prolonged periods of sitting or standing in one position. This helps relieve stress on your back, promotes overall circulation and reduces the risk of muscle stiffness.  •    Chiropractic for Back Pain Chiropractors are specialists who detect and correct misalignments in the spine, known as subluxations, which can contribute to discomfort and pain. Regular chiropractic adjustments ensure that your spine remains in optimal alignment, promoting better nerve function and reducing the likelihood of musculoskeletal issues. Chiropractic for back pain involves using various techniques tailored to one’s specific needs, providing a non-invasive and drug-free approach to addressing the root causes of back and neck pain. Chiropractic care alleviates existing symptoms of discomfort but also serves as a preventative measure against future issues, offering long-term benefits for your overall spinal health.  A proactive approach to your winter back pain can help improve your overall well-being, allowing you to enjoy the colder months without the pressure of persistent back pain. To get started, contact Dr. Jason Jones today at our Chiropractic office in Elizabeth City, NC.

    6 min

  2. JAN 21

    Natural Immune Boosters: How to Stay Healthy This Winter with Dr. Jason Jones

    During the winter season, millions of cases of the common cold and flu are reported each year. As winter approaches, there is an increased risk of illnesses like colds, coughs, and flu. Although we may not avoid exposure to germs, there are protective strategies to boost our immune system and achieve cold and flu prevention during the colder months.  Below, we explore some practical natural tips to boost your immune system and keep you healthy during the winter! •    Eat more nutrient-rich foods. Ensure your diet consists of nutrients like vitamins C and D and Zinc, which are beneficial in boosting your immune system. Such foods include red meat, broccoli, salmon, oysters, tuna, orange juice, and tomatoes. It's also essential to maintain a balanced diet to help keep your body properly fueled and healthy. A diet incorporating plenty of fruits and vegetables, whole grains, and lean protein helps boost your immune system.  •    Take a supplement Taking supplements helps boost your immune system during the winter season. For instance, zinc and vitamin D prevent bacteria and fungi from entering your body. Vitamin D deficiency results in an increased risk of flu and infection. Vitamin C is another essential antioxidant that helps protect the body from disease and keeps new immune cells growing.   •    Adopt healthy habits Healthy habits can help you boost your immune system naturally and prevent colds and flu during the winter months. Some of the healthy habits to consider include: 1.    Enough sleep Sleep plays a significant role in your overall health. When you sleep, your immune system releases cytokines, an essential protein responsible for immune system cell growth and protection of your body from infection. When you are sick, you need more of the cytokines, so it is essential to have enough sleep.  2.    Drink plenty of water. Water helps your blood to keep pumping, essential for your immune function. Water also assists in transporting nutrients throughout the body, including vital nutrients in fighting off infections. Proper hydration also helps keep all your organs functioning properly, including your immune system. As a result, you are less likely to get cold and flu during the winter season.  3.    Exercise regularly Moderate exercise helps boost your immune system by increasing the circulation of your immune cells. When your immune cells move correctly through your body, they can better protect you from infection.  4.    Wash your hands frequently The importance of washing our hands frequently has always been emphasized, and following the COVID-19 pandemic, it has become even more apparent. Washing your hands helps minimize the spread of germs. Ensure you frequently wash your hands for at least 20 seconds with warm water and soap to eliminate germs and avoid transferring them to your body through your eyes, mouth, or nose.  5.    Reduce stress When stressed, your body produces fewer lymphocytes (white blood cells) that boost immunity. Stress can also increase your cortisol levels, leading to inflammation and a dip in immune levels. Reducing your stress levels can help keep your immune system functioning properly to fight off any infections.  •    Try chiropractic care Winter weather increases stress levels, and chronic stress can weaken your immune system. Chiropractic adjustment helps reduce stress by promoting relaxation and balancing the body's stress response. As stress decreases, your immune system can operate more effectively, providing a better defense against cold and flu, which is common in the winter season. Need more support! Remember, seeking professional guidance is okay; everyone needs a helping hand occasionally. If you would like a more detailed explanation of winter wellness and how to boost your immune system naturally, we recommend talking to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.

    6 min

  3. JAN 14

    Surviving the Holidays: Stress Relief Strategies for a Joyful Season

    The holiday season is fast approaching! It’s a season that involves holiday gatherings, events and activities. Although most of us look forward to enjoying the festivities, the anticipation and excitement of holiday activities can build up anxiety and stress. Holiday stress is triggered by the inevitable complexities and tensions of family relationships, the pressure of holiday shopping, gift and travel expenses, and the stress of hosting gatherings or managing a packed calendar of holiday events. Good news, it doesn’t have to be that way this year! Instead of running yourself ragged, take a deep breath, slow down and try these natural tips to reduce holiday stress! •    Feel Free to Say No Although the holiday season is meant to bring joy, it can be stressful, especially when faced with conflicting obligations. Focus on achieving holiday stress relief by having a thoughtful plan and schedule. Don’t overbook yourself! Fitting in family obligations, holiday events and finding the perfect gifts can be overwhelming on top of a busy schedule, triggering stress. Normalize saying no to situations that stress you out, whether missing a party that falls in a week that’s been too intense at work or cancelling travel that is not very important to give yourself time to rest and recharge.  •    Eat Healthy  The importance of eating healthy cannot be ignored at any time. Sticking to a healthy diet during holiday celebrations marked with lots of cooking and baking may seem challenging. It’s ok to enjoy some holiday cookies and an extra serving of mashed potatoes, but try to remain mindful while indulging. As you enjoy the tastes of the season, be keen to include a variety of vegetables, fruits and whole grains in your meal. Remember to drink lots of water, limit alcohol consumption, and pay attention to the food portions you eat.  •    Exercise Regularly Physical activity releases endorphins or brain chemicals that act as natural pain and stress relievers. So, with all the holiday stress your body is going through, it’s time to prioritize exercise. Not enough time to exercise? Get creative! Take advantage of any good weather to plan active holiday get-togethers, including walking, sports, or hiking. Regular exercise will help you reduce stress naturally.  •    Practice Meditation Holiday schedules can be hectic and overwhelming. Meditation can be a valuable mental wellness tool during this season. Embrace meditation practices that are focused on helping you develop awareness of stress and learn how to reframe negative emotions, manage anxiety, manage financial stress, and do mindful cooking activities. You can also incorporate gratitude meditation and reset and refresh meditation to help achieve a healthy mind and body over the holiday season.  •    Chiropractic Care Chiropractic care is comprehensive and goes beyond just bones and joints. As holiday stress builds up, you experience muscle tension, which causes you to feel tense constantly. This muscle tension can lead to aches and pains that take away your holiday joy, not to mention the back pain that may develop as you actively wrap gifts and make frequent movements as you attend parties and gatherings.  An appointment with a chiropractor will help restore your body’s balance while allowing the muscles to relax and feel a sense of relief from aggravating back pain. You will be more energetic and feel jolly throughout the holiday season through New Year’s Day! Book an appointment today with Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.

    8 min

  4. 10/29/2024

    Flexibility and Mobility: Celebrate Your Progress with Expert Tips

    Most of us have the desire to stay active daily and in the long term. An active lifestyle is a daily pursuit for many of us, and an essential part of this journey is practicing flexibility and mobility. Flexibility refers to the ability of muscles to lengthen passively through motion, while mobility is the ability of joints to move actively through motion. Flexibility and mobility impact our daily activities like sitting, bending over, climbing stairs, and carrying groceries. Flexibility and mobility have been proven to impact overall physical fitness and health significantly. As we celebrate the gains in flexibility and mobility, we should ensure regular practice to achieve a healthy, happy body in the long term. To help you, we have explored some steps to uphold while celebrating improved flexibility and mobility. Have a glance! Ensure that you practice flexibility and mobility consistently. This can be achieved by setting and sticking with a relevant SMART goal. A SMART goal should be specific, measurable, attainable, realistic, and time-bound. For instance, you can spend 30 minutes active four days a week. Our strongest belief is that "no program works if we don't do it." Therefore, we encourage consistency, which matters more in achieving and maintaining long-term flexibility and mobility. Engage in active stretching before exercise and static stretching after exercise. Active stretching, which is performed before exercise, involves gently moving through a range of motion to increase blood flow and warm up muscles. On the other hand, static stretching, which is normally performed after exercise, involves stretching a muscle to its furthest point and holding that position for a period of time. Always move when you get an opportunity. Whenever you get a chance to move, please do it! Whether it's walking outside, working out at home, or playing basketball, every chance of being active matters. Ensure you look out for a fun activity so it will be interesting to do it consistently. Consider engaging in diverse exercises. Incorporating a wide range of exercises in your routine will significantly help you achieve overall flexibility and mobility. For example, strength training can help increase the flexibility and balance required for functional movements, while activities like yoga, Pilates, and barre are best for improving both flexibility and strength. Focus on improving your posture. Ensure you check in about your body alignment throughout the day. Consider changing positions from sitting to standing as often as possible. You can also engage in stretches that support better posture. Flexibility and mobility are foundational attributes of being healthy, and we recommend celebrating their gains with regular practice. It is also essential to seek professional support from a chiropractor to diagnose and treat injuries. This is because it is not advised to do exercise or activities that aggravate muscle or joint pain related to an injury. If you need more guidance on celebrating improved flexibility and mobility, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for assistance!

    5 min

  5. 10/22/2024

    Stretch Your Limits: How Regular Stretching Transforms Health and Performance

    When we talk about fitness, cardiovascular and strength exercises often come to mind. Keeping up with this level of exercise can sometimes be challenging, but we need to remember another vital fitness component- stretching. Including stretching in your daily regimen is a great strategy to develop and maintain optimal fitness and improve your athletic performance and overall health. Stretching involves elongating a muscle or muscle group to its entire length. Most times, we stretch without realizing it because stretching is a natural, instinctive behavior that our bodies naturally crave, especially after long periods of sitting or inactivity. The Importance of Regular Stretching Regular stretching offers numerous health and fitness benefits that include: Increases your flexibility Flexibility helps us perform everyday activities with relative ease and helps delay the reduced mobility that can come with aging. Therefore, regular stretching increases your flexibility, which is crucial for overall health. Maintaining a regular stretching routine will keep you flexible and injury-free. Improves performance in physical activity Do you ever wonder why athletes or gym instructors encourage you to perform dynamic stretches before physical activity? This is because stretches have been shown to help prepare your muscles for the activity. Helps to heal and prevent back pain Tight muscles result in decreased range of motion, which increases the likelihood of straining the muscles in your back. Stretching can heal an existing back injury. Adopting a regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk of muscle strain. Stress relief Did you know that when you are experiencing stress, your muscles are likely tense? This happens because your muscles tend to tighten in response to physical and emotional stress. You can ease this by stretching and focusing on areas of your body where you tend to hold your stress, like the neck, shoulders, and upper back. Improves circulation Regular stretching helps increase blood flow to the muscles, which helps nourish the muscles, eliminate waste byproducts from muscle tissue, shorten recovery time, and reduce muscle soreness. Promotes relaxation Stretching feels good. It is an excellent way to cool down and relax after an engaging workout. Research further shows that stretching can lower blood pressure and improve artery function. This helps decrease tension, headaches and can also calm your mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break. Stretching techniques: The two common types of stretching techniques include: ·         Static stretches involve holding a stretch in a comfortable position for some time, usually 10 to 30 seconds. It is a form of stretching that is most beneficial after your exercise. ·         Dynamic stretches include active movements that cause your muscles to stretch, but the stretch is not held in the end position. It is usually done before exercise to prepare the muscles for movement. How to start a stretching routine The good thing about adopting a stretching routine is that you can stretch at any time during the day. On the days you exercise, you can add the following stretches: Aim for five to ten minutes of dynamic stretching  before your activity Do another five to ten minutes of static stretching after your workout On the days when you are not exercising, plan to schedule at least 5 to 10 minutes of time for stretching. When stretching, focus on the major areas of your body that help with mobility, like the quadriceps, calves, hip flexors, and hamstrings. For upper-body relief, try moves that stretch the neck, shoulders, and lower back. Whether new to exercise or a seasoned athlete, you can benefit from a regular stretching routine. If you need further guidance on developing a stretching routine, consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.

    6 min

  6. 10/08/2024

    Stand Tall: The Secret Link Between Good Posture, Confidence, and Success

    If we are sincere with ourselves, we would agree that we tend to sit hunched over, staring down at our computer or phone most of the time. This is truly harmful to our posture and impacts our physical and mental health. We should all make an effort to sit up straighter, especially when tackling a difficult task because our posture does not just affect our bodies but also touches our brains. Posture has a wide-ranging effect on our well-being, both physical and mental. Have you heard of the famous saying, “Stand strong, look like a winner?” I am sure most of us have heard similar encouraging statements but could not understand what they mean. Research shows that posture plays a critical role in how we present ourselves to the world. How Maintaining Good Posture Can Boost Your Confidence.   Good posture helps boost your confidence: Any time you stand up straight, you automatically feel more confident and assertive. This happens because good posture engages your core muscles, which helps to stabilize your spine and improve your balance. This, in turn, makes you feel more secure and confident in your body. It helps command attention: If you are a leader or working in a professional setting, standing up straight helps project confidence through your posture, making people more likely to pay attention to and take you seriously. Good posture makes you look more attractive and approachable: People with good posture are more confident and approchable than those with poor posture. This is because good posture makes you look more open and approachable, which can appeal to other people. Studies show that sitting up straight can invite conversation and even compliments, while someone hunching over a screen sends the message that they don’t want to be approached. Improved clarity: Did you know that good posture can significantly improve your clarity? Good posture increases the flow of oxygen to the brain, generating clarity. With good clarity, we are able to focus better and apply ourselves. Therefore, whenever you feel low, it would help to sit or stand upright to improve your mind. How to Create a More Confident Posture From nailing your leadership to interview, check out some of the postures to help improve your confidence! Keep Your Chin Up: During conversations, always keep your head up, whether you are waiting or while you present. This helps create a positive, confident image. Also, ensure you straighten your whole body by standing up tall with a straight spine and rolled-back shoulders to show poise. Make Eye Contact: Making and maintaining direct eye contact with the people you speak to shows you are sure of yourself and ready to tackle any conversation. Avoid Fidgeting: Keep fidgeting to a minimum. If you are used to playing with your hands, fiddling with your glass or key, or pulling at your clothes, try to stop. Fidgeting can be distracting to those around you and show signs of anxiety. Good posture is significant in projecting confidence and authority, improving physical health, and making a positive impression on others. For more guidance on how good posture impacts your confidence, contact Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for assistance!

    5 min

  7. 08/20/2024

    The Healing Power of Positivity: How Your Mindset Can Speed Up Recovery

    Would having a blessed word and a positive attitude greatly help your recovery? You are not the only one, meaning the majority are included in that list. It is important to note that many people have truly amazing transformations while physically and psychologically healing from positivity. To expand further, we have taken the time to explain the scientific aspects of positivity's healing power and strategies to harness this vital tool. Have a look! Why Positivity Enhances Healing Scientific research proves that having and maintaining a hopeful attitude assists in recovery. Reducing negativity in your life leads to your body producing endorphins and other hormone products that facilitate relief from pain and provide for general health. This biochemical response also works in reducing stress and anxiety since stress and anxiety slow down the pace of the healing process. Also, a positive psychological outlook on life can enable a person to build a strong immune system. Research also proves that having a positive attitude helps produce more antibodies and improves the number of immune cells. That would assist the body in fighting against infections and injuries and allow quick recovery from such conditions. The steps to set a positive outlook for the healing process Since maintaining a positive attitude may seem impossible, especially in trying times, there are measures you can embrace to ensure that you always have a positive outlook in life. Have a glance! ·         Practice Gratitude: Practicing thankfulness and maintaining a gratitude journal where you write down good things about your life are also important. Every day, one must list important, relatively insignificant, important things for which they are grateful. It assists in regaining control over your thought process by replacing negative stimuli with positive ones. ·         Surround Yourself with Positive People: Engage in relations with other people, such as friends and family, who are positive. Joyful interpersonal transactions improve one’s moods and overall emotional well-being, vital for reintegration. ·         Engage in Activities You Enjoy: Engage in activities and hobbies that may be enjoyable and offer satisfaction to others. Pleasure activities can help patients shift their focus away from sensations of pain and help lessen the intensity of pain and other related discomforts while attaining goals that will provide happiness. ·         Stay Active: If you want to get active, try walking, yoga, or gentle stretching because it is good for you and helps you feel better. It is a well-known fact that regularly exercising makes one feel happier and releases tension caused by day-to-day activities, and the body is built to be strong and healthy. ·         Mindfulness and Meditation: Always think about practicing mindfulness and meditation to stay as focused as you need. It highlights various practices that can be used to calm down, turn to a happier state, and have a better state of well-being. That has been shown to positively increase one’s chances of recovery by implementing the above-discussed tips into practice. If this is a problem for you to have a positive mindset, it would be helpful if you consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to create a plan or recommendation on how to be positive and improve yourself for healing.

    6 min

  8. 08/13/2024

    Breathe Your Way to Calm: Essential Breathing Techniques for Stress Relief

    Have you ever been stressed or tense? You are not alone. Daily stress increases in the lives of many individuals. But the good news is that in a moment of anxiety, one can exhale and immediately reconnect with a happier state. While it is indeed essential, breathing is much more than a basic human necessity – it can help slow down racing thoughts and even reduce stress. But first, let me explain what these methods are based on and how you can introduce them to your lifestyle without hassle. Why Breathing Techniques Work Breathing is one of the most effective techniques for easing stress levels. When you get stressed, the body copes by responding as if it is under attack, i.e., the fight or flight response, and therefore, your heart races and the muscles tense. Therefore, deep and controlled breathing decreases this by triggering the parasympathetic nervous system with messages of rest. Breathing in and out helps lower cortisol levels – a hormone associated with stress – in the human body. This makes you more relaxed and positively impacts your health by reducing your blood pressure and the rate at which your heart is beating. Breathing Techniques for Instant relaxation While we are sometimes stressed, these relaxation methods will be beneficial. Have a glance! 1. Diaphragmatic Breathing Also known as diaphragmatic breathing, this technique incorporates deep breath that expands the lungs and leads to contraction and expansion of the abdominal muscles. Here’s how: ·         Relax in a comfortable position, preferably sitting or lying down. ·         Steady your feet, and bring two right-hand fingers to your upper left chest and the remaining fingers to your lower left abdomen. ·         Take a deep breath with your nostrils, and try to feel your belly button come outwards. ·         Now breathe out deeply, releasing the air through the mouth, and try to look at your falling abdomen. 2. 4-7-8 Breathing Developed by Dr. Andrew Weil, this technique relaxes the nervous system: ·         Put as much air into your lungs as possible using your nose only for four seconds. ·         Please take a deep breath and hold it for 7 seconds. ·         Slowly breathe from your mouth for 8 seconds. Incorporate this cycle 4x, preferably before retiring to bed at night. 3. Box Breathing Used by Navy SEALs to stay calm under pressure: ·         Take a deep breath and breathe through your mouth for approximately four seconds. ·         Retain a break for the next four seconds going up to the count. ·         Exhale through the mouth for four second Repeating this for 5–10 minutes brings the person to a calm state. Ways that they can be Incorporated in Routine Activities Try incorporating these techniques into your daily routine through these simple strategies: Morning Routine: Take five minutes to practice diaphragmatic breathing to ensure a relaxing tone. Breaks at Work: Breathe in a box during break times if you are stressed or want to enhance your concentration. Evening Wind Down: Take a few minutes before bed to try the 4-7-8 breathing exercises to help a person fall asleep. By doing this, different breathing techniques can help minimize the effects of stress and improve the quality of life. As we have mentioned many times before, breathing is a unique weapon that you have; now, begin to breathe yourself into calmness. Seeking Support! Remember, seeking professional help is okay if you feel the techniques are not working or need more guidance. If you would like a more detailed explanation of breathing your way to relaxation, we recommend talking to Dr. Jason Jones at our Chiropractic office in Elizabeth.

    6 min
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About

Healthy Families Made Easy is a podcast created for moms and dad looking to grow and sustain a healthy family. Weekly conversations with leading experts in the field of family health and wellness designed to share challenges, encouragement and help you find simple solutions for your health and improving the lives of your family by making your health a priority.

Information

  • Creator
    Dr. Jason Jones
  • Years Active
    2015 - 2025
  • Episodes
    100
  • Rating
    Clean
  • Show Website
    Health Made Easy

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