ūüďĪ407-732-6920¬†¬† ‚úČ info@kmw.care


Sarah Dickerman, FNP-C

Nurse Practitioner at Kersenbrock Medical and Wellness located in Lake Mary, Florida. 

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In this day and age, it is common to want instant gratification. If you have a craving for a certain type of food, you log on to an app, order your food, and have it delivered to your door in under 30 minutes. If you want new music, you simply download it and in a matter of seconds can listen to the latest from your favorite artist. The possibilities are nearly endless.

But what about when it comes to your health? If you have a headache, you can take a pill and the headache goes away. If you want to lower your cholesterol, or reduce your blood pressure, or get rid of your anxiety, just take a pill and everything goes back to ‚Äúnormal‚ÄĚ. But what about the side effects? What if getting rid of your acid reflux meant the possibility of developing osteoporosis?1 Or lowering your cholesterol could cause joint pain and heartburn?2 Or quitting smoking could cause mental disorders?3 You get the idea. Now sometimes, these medications are absolutely necessary. Often times though, they are taken as a quick fix so that lifestyle changes aren‚Äôt needed.

Often times acupuncture and herbs, along with lifestyle modifications, can help with many health issues. However, it is a slower process. Acupuncture is sometimes likened to gardening. Imagine you have a pristine garden. The flowers are unimaginably fragrant, your vegetables look like something that wins first prize at a county fair, and the dirt has that rich, earthy scent. Then you get busy. You don’t weed the garden as often as you should. The flowers are turning brown from lack of water, and the vegetables are no longer producing because the soil hasn’t been fertilized. You could just rip everything out and start over again, but that means losing special, hard to find plants. Or you could slowly tend the garden to bring it back to life.

If you apply the gardening metaphor to your body, you fertilize the body by eating a healthy diet. You water it by staying hydrated, and you use acupuncture as a tool to help remove the weeds that have sprung up during the times of neglect. Yes, it may be a slower process, but in the end, it will allow you to thrive.

  1. https://www.rxlist.com/consumer_omeprazole_prilosec/drugs-condition.htm
  2. https://www.medicalnewstoday.com/articles/atorvastatin-oral-tablet#side-effects
  3. https://www.webmd.com/drugs/2/drug-144470/chantix-oral/details/list-sideeffects

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Covid-19

These days it seems everyone is dealing with increased stress and anxiety. And who wouldn’t be in the midst of a pandemic unlike any seen since the turn of the 20thcentury? Schools and workplaces are shut down. Parents are having to navigate working fulltime from home while simultaneously looking after children. Bars and restaurants are closed, and every time you turn on the TV, there seems to be more bad news with regards to the increasing rates of COVID-19 infections. Any one of these scenarios, on their own, would be cause for stress. Taken all together, it can feel overwhelming.

There are some things that can help alleviate those feeling of being overwhelmed. 

The first is meditation. Contrary to popular portrayals in films, you don’t need to sit under a waterfall or train for years under the practiced eye of a master in order to meditate effectively. All you need is about 15 minutes of quiet while you practice deep breathing techniques or a progressive muscular relaxation technique.(1)These meditationtechniques may also have the benefit of lowering blood pressure.(2)

The second is exercise. The physical benefits of exercise have long been known. But in addition to keeping your heart healthy and reducing your risk for type 2 diabetes, exercise can also elevate your mood. Exercise has been shown to reduce cortisol levels and increase the release of mood elevating endorphins.(1,3)

Third is acupuncture. It seems counterintuitive that being poked by tiny needles can help reduce stress levels, but studies haveshown that not only does acupuncture help lower cortisol levels (4), it also increases proliferation of white blood cells as well as T-cell proliferation, both of which are essential in preventing illness.

If you would like to discuss ways to reduce your stress levels, you can call our office to schedule an appointment (407) 732-6920

1.https://www.health.harvard.edu/staying-healthy/exercising-to-relax#:~:text=The%20mental%20benefits%20of%20aerobic,natural%20painkillers%20and%20mood%20elevators.

2.https://link.springer.com/article/10.1007/s12671-014-0320-4

3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/

4.https://pubmed.ncbi.nlm.nih.gov/18054727/5.https://pubmed.ncbi.nlm.nih.gov/20709154/

 

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Kersenbrock Medical & Wellness: Headache

Headaches Getting You Down?

As winter sets in and the holiday rush begins, we often find ourselves managing a constant headache. With no relief in sight, these headaches can ruin family-time and festive events. Are headaches getting you down? A chiropractic adjustment can help!

What Causes a Headache? 

A headache can be caused by many things. Oftentimes, they occur due to a lack of hydration. When you’re dehydrated, the blood vessels in your brain, muscles, and along your spinal column constrict. This causes a headache.  

Stress could also be what’s behind your headache. Stress can manifest itself as muscle tension around the shoulders and neck, causing your nervous system to send painful signals along the upper back and even along the top of your head.   

Over the holiday season, it‚Äôs easy to ignore our physical¬†needs. With so much ‚Äúgo-go-go,‚ÄĚ a headache is a sign that we need to slow down and take care of ourselves.

To avoid headaches, try to stay hydrated throughout the day. Experts recommend that adults drink between 3 to 4 liters of water per day. In addition, try to make some time to practice self-care on a daily basis to avoid excessive stress.  

Chiropractic Adjustments for Headache Relief 

Chiropractic adjustments have been found to be effective in providing headache relief.¬†Studies¬†have shown that spinal manipulation is effective at helping to alleviate not only headache associated pain¬†but also headaches themselves. A variety of chiropractic adjustments release tension along the spine and help to increase blood flow ‚Äď both of which contribute to headache relief. ¬†

When to See a Chiropractor For a Headache… 

Hydration and self-care are important aspects of keeping yourself headache-free. People also turn to over-the-counter anti-inflammatories, which can be effective.   

If you’re experiencing cluster headaches or finding that at-home remedies aren’t providing you with relief, make an appointment to see a Doctor of Chiropractic.

Headache Relief at Kersenbrock Chiropractic 

You’re not stuck managing a holiday-induced headache. Instead, turn to chiropractic adjustments for headache relief. 

Dr. Kersenbrock is the best chiropractor in Lake Mary. If you’re seeking relief, he’s here to ensure you’re not battling headaches during the holiday season. 

You can make a chiropractic appointment by calling our office at (407) 732-6920.

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Learn to Say "No"

Learning to Say ‚ÄúNo‚ÄĚ

As a whole, our society is very bad at saying ‚Äúno.‚ÄĚ Instead, we say ‚Äúyes‚ÄĚ to everything, over-commit, and exhaust ourselves. Learning to say ‚Äúno‚ÄĚ is a valuable skill and is beneficial to your mental health.¬†

‚ÄúYes‚ÄĚ Can Be Mentally Taxing

Saying yes to everything is mentally taxing.  

While some things are obligations, like work events, it‚Äôs critical to set boundaries in other areas of your life. Even¬†psychologists¬†agree that most adults are awful at setting boundaries and saying ‚Äúno.‚ÄĚ ¬†

The fact is, always saying yes leads to burnout. Not only does stress have an impact on your mental state, but decreases productivity, effects happiness, and can even lead to physical symptoms. It‚Äôs time to stop glorifying ‚Äúyes‚ÄĚ and start¬†practicing self-care. ¬†¬†

How Do I Learn to Say ‚ÄúNo?‚ÄĚ

These strategies can make learning to say ‚Äúno‚ÄĚ a bit easier. ¬†

Practice Self-Awareness 

Something has brought you to the point of saying to yourself, ‚ÄúI need to learn to say no.‚ÄĚ ¬†

To start saying no, you must be more self-aware. Check-in with yourself. Are you sleeping well? Are taking care of your nutritional needs? Are you annoyed with social interaction? Do you just plain need a break? 

When you begin tuning into your physical and mental needs, an amazing thing happens: we give ourselves permission to say no. 

Set Limits

First, start by setting limits. If you’re already feeling drained and exhausted, your limits may be more strict than someone who hasn’t yet reached the tipping point.  

An example of a reasonable limit is: ‚ÄúEvery Wednesday, I‚Äôm going to make myself dinner, watch TV, and read a book.‚ÄĚ ¬†

Once a plan is in place, don‚Äôt waiver. If a friend asks you about attending a social event on a Wednesday night, you have plans. Setting limits is a great way to start saying ‚Äúno.‚Ä̬†

Start Small 

Saying ‚Äúno‚ÄĚ doesn‚Äôt have to be a grand gesture. Start by saying ‚Äúno‚ÄĚ to little things. Maybe it‚Äôs a coffee date that‚Äôs a little inconvenient, or a work meeting that feels rushed.¬†

Be confident and assertive. Remember, saying no, even to the little things, is beneficial to your mental health.  

Learning to Say ‚ÄúNo‚ÄĚ So ‚ÄúYes‚ÄĚ Feels Better¬†

In no way are we suggesting that you say no to everything. Life is to be experienced, which is something the entire Kersenbrock Chiropractic team embraces. What we are saying is that learning to say ‚Äúno‚ÄĚ is valuable to your overall health.¬†

 

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10 Natural Remedies for Headaches

10 Natural Remedies for Headaches

There’s nothing more delipidating than a headache. Honestly, they ruin everything. Luckily, there are natural ways to alleviate headaches so you can get back to living and enjoying life. Here are 10 natural remedies for headaches. 

1. Water

When you’re battling a headache, hydration is essential. Believe it or not, studies show that chronic dehydration causes and provokes headaches and migraines.  

Experts recommend drinking a few liters of water per day. To hold yourself accountable, keep track of how much water you drink every day and track your reduced headache pain. We’re willing to bet the natural results will wow you. 

2. Get More Sleep 

If you aren’t getting enough sleep, headaches aren’t far away. Getting more sleep is a great natural remedy for headaches.  

Research shows that individuals with bad sleep habits have more severe headaches more often. To reestablish new sleep patterns, try going to sleep and waking up at the same time every day. Practice good sleep hygiene too! 

3. Limit Your Alcohol Consumption 

While alcohol is an element of social life, but studies suggest that alcohol causes and exacerbates headache pain, tension headaches, and migraines.  

Limiting your alcohol consumption, especially before bed, is a great step in naturally reducing your headache frequency. 

4. Acupuncture 

For centuries, acupuncture has been used as a natural remedy for a variety of ailments. Headaches are no different. Studies show that acupuncture relieves migraines as effectively as common migraine medications.  

Acupuncture is a natural remedy for headaches and also an excellent way to reduce stress and inflammation. 

5. Exercise

When the body finds itself out of balance, it often reacts physically. Exercise is an excellent way to reestablish healthy norms and alleviate headaches.  

Exercise boosts endorphins. These hormones activate the opioid receptors in the brain, which alleviate general bodily pain and naturally relieve headaches.  

Whether you enjoy hiking, biking, swimming, or running, get out there and get some exercise.

6. Take Magnesium 

Magnesium is an essential mineral that is a natural remedy for headaches. While we can consume magnesium in our diets, we don’t always consume what our body requires. 

Studies suggest that magnesium deficiencies are common and that this particular type of mineral deficiency can cause headaches.  

Integrating more magnesium into your diet, or taking a magnesium supplement, can help to reduce your headaches. 

7. Yoga

In recent years, yoga has been proven to have a plethora of health benefits. Not only does yoga help to increase your quality of life, but it helps to decrease headache frequency when practiced regularly.  

Yoga is an activity that has been found to reduce stress, ease anxiety, and now it can even help relieve headaches.  

8. Avoid Histamines

Histamines provoke the body’s immune system, which causes inflammation, tension, and yes, headaches. 

The latest research shows that reducing foods which contain a high amount of histamines can help to contribute to headache relief. Being more conscious of your diet naturally reduces headaches. 

9. Essential Oils

When diffused, essential oils have provided both comfort and relief to those dealing with headaches. Lavender is one of these essential oils; studies have found that lavender is effective at alleviating tension headaches and migraines.  

You can apply essential oils directly to fabrics, or you can use a diffuser. 

10. Eat Ginger

Ginger is an excellent source of nutrients and has found to be effective at naturally treating many ailments. 

Studies show that ginger alleviates headaches and migraines. As an antioxidant and anti-inflammatory, ginger has proven its holistic worth.  

The best part? Adding ginger to your diet is fairly easy. Put it into smoothies, teas, and even sauces to feel its benefits.  

Natural Remedies for Headaches, For The Win! 

You don’t have to manage or compromise your quality of life because of headaches. With these 10 natural remedies for headaches, you can get back to enjoying life! 

If you are experiencing headaches consult a practitioner today at (407) 732-692

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5 Acupunture Myths

5 Acupuncture Myths We Need To Stop Believing

For centuries, acupuncture has been used as a component of Eastern medicinal practices. Now, acupuncture has become a vital part of holistic practices worldwide. With so many benefits, it’s time to give acupuncture a chance. These are 5 acupuncture myths we need to stop believing.  

1.) Acupuncture is Painful 

Yes, acupuncture involves needles, but that doesn’t mean it’s painful. The fact is, acupuncturists only use needles that are about the width of a human hair.  

When a needle is inserted into the skin, patients may feel the slightest sensation. In traditional Chinese medicine, this sensation is known as ‚ÄúQi energy.‚ÄĚ When this energy is felt by patients, it is traditionally thought that the body is beginning the healing process. ¬†

Acupuncture is not painful and has actually been found to relieve pain. 

¬†2.) Acupuncture is for ‚ÄúHippies‚Ä̬†

While acupuncture has been a part of traditional medicine, it is not for ‚Äúhippies.‚ÄĚ There are hundreds of studies that confirm the health benefits of acupuncture. ¬†

More so than ever before, wellness practitioners are integrating acupuncture into their practices in order to provide their patients with the best care. In reality, 42% of hospitals offer alternative treatments, like acupuncture, in their facilities. This is why Kersenbrock Chiropractic offers acupuncture in Lake Mary.

3.) Acupuncture is Expensive

Many people view acupuncture as an expensive specialized treatment. On the contrary, acupuncture is a very affordable treatment. Not only is acupuncture affordable, but it’s effective at treating a variety of chronic conditions, like migraines. Even some healthcare plans are beginning to recognize acupuncture under their plans.   

If you have questions about the cost of acupuncture in Lake Mary, contact our office at (407) 732-6920. 

4.) Acupuncture is Addictive 

Some people believe that once you begin acupuncture treatments that you have to keep going. This is false ‚Äď acupuncture is not addictive. In fact, many¬†medical journals¬†have shown that acupuncture plays a critical role in helping patients to¬†cope with addiction. ¬†

While it can take a few treatments for acupuncture to be as effective as possible, it is not an addictive treatment. 

5.) Acupuncture Only Treats Pain  

When patients think of acupuncture they think of pain-relief. Acupuncture has been proven to treat pain, but it also has many other benefits. Acupuncture has been found to treat allergies, anxiety, and even fibromyalgia (to name a few).  

Patients undergo acupuncture treatments for a variety of reasons, not just for pain relief. 

Acupuncture in Lake Mary  

We need to stop believing these 5 myths about acupuncture. Acupuncture has been found to effectively and safely treat many conditions. If acupuncture is going to increase the quality of life of as many people as possible, we need to dispel these myths about acupuncture. 

If you are interested in learning more about acupuncture, call the Kersenbrock Medical and Wellness office at (407) 732-6920

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Kersenbrock Medical & Wellness: Sleep

For Improved Health, Practice Sleep Hygiene

Taking steps to improve your health? Don’t forget sleep hygiene. Sleep hygiene is an essential wellness practice when seeking to improve your quality of life. For improved health, practice sleep hygiene.  

What is Sleep Hygiene? 

The term ‚Äėsleep hygiene‚Äô refers to habits and daily practices that promote a good night‚Äôs sleep. ¬†¬†

If you begin practicing and improving your sleep hygiene, you can expect to have more energy throughout the day and to sleep more peacefully at night.  

How Do I Practice Sleep Hygiene?  

Adding just a few habits to your nighttime routine can significantly improve your sleep hygiene and your health in general. 

Exercise  

Even 20 minutes of aerobic exercise a day can positively impact your sleep hygiene. Experts agree that regular exercise reestablishes sleep and wake cycles.  

Nix Caffeine Close to Bedtime 

When bedtime is in sight, stay away from stimulants. Nix the caffeinated coffee and tea. Caffeine blocks the production of hormones that help you fall asleep, so avoid it when the sun goes down. 

Limit Screen Time 

Before bed, limit your exposure to bright screens. Whether you’re watching TV or browsing the internet on your phone, bright screens can be disruptive to your sleep. Try to turn off your devices at least 30 minutes before bed. 

How Does Sleep Hygiene Improve Health? 

Sleep and health are very intertwined. 

Research shows that a lack of sleep is associated with increased health problems, like cardiovascular conditions, depression, and even weakens immune system. 

Sleep hygiene improves health because it boosts the immune system and regulates essential biological functions. 

Improve Your Health in 3 Steps

You are just three simple steps away from improved sleep hygiene and improved health. 

How easy is that? 

Integrating these three habits into your nighttime routine contributes significantly to your quality of sleep.  

When it comes to wellness practices, Kersenbrock Chiropractic is here for you. Now, go get a good night’s sleep!

 

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Kersenbrock Medical & Wellness: Stress

Feeling Stressed? Acupuncture Can Help!

Stress is common and manifests itself in many symptoms. The worst part? It can severely affect your health and livelihood. Are you feeling stressed? Acupuncture can help! The Kersenrbock Chiropractic team proudly offers acupuncture in Lake Mary. 

Understanding Your Stress

There are many things that can cause stress in our lives, both physically and mentally. 

Work is often a source of stress for adults. The pressures of performing at work can disrupt sleep, affect mood, and even cause muscle tension in your neck and upper back; all of these are symptoms of stress. 

It’s also important to understand your stresses at home. Managing and coordinating kids, intimate relationships, and social schedules can be equally stressful.  

As you come to understand your stress, you can begin to learn how to alleviate it. 

Alleviating Stress 

While stress is a very natural part of life, it can become dilapidating if it is ignored; stress can significantly impact your physical and mental health. 

There are many ways to alleviate stress in healthy ways.  

Self-care¬†is an excellent way of fighting back against stress. Stepping away from stressful situations and environments to give yourself a much-needed breath of fresh air is important. We also recommend establishing an exercise routine because physical exercise has¬†serious¬†mood-boosting abilities. Lastly,¬†learning to say ‚Äúno‚ÄĚalleviates stress almost immediately;over-committing is a common cause of stress. ¬†

How Can Acupuncture Relieve Stress? 

Acupuncture is a very relaxing and holistic practice. 

Studies show that acupuncture effectively regulates Heart Rate Variability. These findings suggest that acupuncture helps to establish balance in the Central Nervous System, which promotes not only relaxation but also overall health. 

It’s true, acupuncture can relieve stress and increase your quality of life.

Acupuncture at Kersenbrock Chiropractic 

Are you ready to start managing your stress more effectively? 

If you‚Äôre interested in alleviating stress, the acupuncturists at Kersenbrock Chiropractic can help ‚Äď acupuncture in Lake Mary is just a phone call away. ¬†

Call our office at (407) 732-6920 to make an appointment today!

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LOCATION

Kersenbrock Medical & Wellness
760 Currency Circle, Suite A
Lake Mary, FL 32746

OFFICE HOURS

CONTACT US

Phone: (407) 732-6920
Fax: (407) 732-6923
Email: info@kmw.care

© Kersenbrock Medical and Wellness 2021. All Rights Reserved.

ūüďĪ407-732-6920¬†¬† ‚úČ info@kmw.care