Wellness 101 Friday Forum Review

Wellness 101: Learn the Basics of Becoming a Healthier Version of Yourself - Physical Wellness


So you want to be healthier.  I’m sure this thought has crossed your mind a time or two before.  When it comes down to putting healthier lifestyle choices into action, though, more often than not we get stuck behind a rumbling of excuses and missed opportunity.  Why is that?  Time after time I get the same response, “I just don’t know where to start.”  So let’s start!

Wellness itself is a combination of seven different aspects of your life:

  • Social wellness - focuses on having a positive interaction with others and nature.
  • Occupational wellness - encompasses your overall attitude toward your work.
  • Spiritual wellness - seeks to find meaning and purpose for your human existence.
  • Intellectual wellness - encourages creative and stimulating mental activities.
  • Emotional wellness - allows you to become aware of and accept a wide range of feelings in yourself and others.
  • Environmental wellness - focuses on leading a lifestyle that is respectful towards the environment.
  • Physical wellness - embraces aspects of exercise, nutrition and medical care.

As you look to start on your journey toward a healthier lifestyle we often focus primarily on the last dimension - physical wellness.  Exercise programs will quickly fall apart without a little planning; take time to put together some goals before you get going.  Goal planning will help keep you focused so don’t be afraid to let your family, friends or co-workers know some of your fitness goals.  This will help with accountability.  Goals should be planned out for the short and long term, and make them S.M.A.R.T. (Specific Measurable Attainable Realistic and Time-bound).

Adults are recommended to get 30 minutes of physical activity most days of the week.  This includes cardiovascular, strength and flexibility training.  If you’re just getting started remember 30 minutes is your end goal, so start small, and aim for 10 - 15 minutes a couple times a week.  You’re in the process of changing your behavior, which takes time.  Make it enjoyable.  Mix up activities of exercise like going for a walk, light jog, or a bike ride with leisurely activities like golfing or yard work.  Once you begin to get comfortable with exercising during the week add in some strength training a couple of those days.  Bodyweight exercises are great (and they won’t break the bank).

Now that you’re ready to get started, write down your goals, put them somewhere you can see them every day, lace those shoes up and get started.  You’re ready to become a healthier version of you!

Naturopathic Doctors Review from Friday Forum


Our first Friday Forum was a huge success, not because of the delicious sangria and the relaxing chair massages, but because of the very informative talks given by Alicia Miller, ND and Kirby Thompson, ND both Naturopathic Doctors at the Natural Care Clinic in Naperville.


I learned many new things and wanted to share some of the highlights, as it is better to prevent a disease than to treat it.



  • We all know hand washing is important but did you know you should avoid using anti-bacterial soap, hand sanitizers and scented soaps? Castile and glycerin soaps are recommended.
  • Shower at night, especially if you have allergies. End your shower with a cool rinse for 30 seconds, this stimulates your immune system.
  • Use an unscented, chemical-free lotion after your shower to seal in moisture. You can use almond oil, cocoa butter or shea butter.
  • Do not shower with a plastic liner as they will emit chemicals into the air that you will directly breathe in, opt for a nylon one which you can also throw in the washing machine.



  • Increase water consumption: Consume half your body weight in ounces (ie. If you weigh 140, you should drink 70 oz of water a day).



  • For adults, aim for 7 – 9 hours of sleep a night. Your body heals and regenerates itself while sleeping.
  • For children, sleep varies according to age: a 12 month old should be getting 13 – 14 hrs/day (including a 2.5 hr nap). A 4 year old should be getting about 11.5 hrs per night.



  • Aim for 30 – 60 min. per day. Do a variety of exercises to challenge your body and keep you interested. Make sure to get your heart rate up for 30 minutes per day.
  • Strength training will keep your muscles and bones strong but also keep our immune system strong.
  • It’s important to strengthen your core to keep proper postures and reduce back pain.



  • Many studies indicate the more positive one is about life and health, the more the body will respond in a positive manner. Negativity attracts more negativity.
  • People that get colds often have too much going on at once and mental confusion.
  • Earaches could indicate too much turmoil in a household, parents arguing.



  • Increase your beta carotene food source: carrots, pumpkin, sweet potatoes, spinach, kale, squash and cabbage.
  • Increase your Vitamin C food sources: papaya, red peppers, broccoli, strawberries, kiwis, cauliflower, Brussels sprouts, cantaloupe, citrus fruits (exception – no orange juice due to excessive sugar).
  • Eat chicken soup. There is actually an amino acid compound called N-Acetyl Cysteine that helps the lungs function better. Mom was right!



  • Wet Sock Treatment – Can be done everyday if you are feeling a little run down, stressed or have sinus congestion. Best to do before bed. Contraindicated if you have any open sores on the feet or decreased sensation from diabetes. Place thin cotton socks in ice cold water and wring out. Place on feet then pull on thick wool socks over the wet ones. Lie down and bundle up. Your body will dry out the wet socks and heat them up in a few hours. Remove socks in the morning or when they are dry and go about you day relaxed.
  • Cold mist humidifiers add moisture back into the air but keep it clean.
  • Hot baths for 10 minutes with cool wash cloth on the back of the neck. Soak with Epson salts, eucalyptus oil or lavender oil.
  • Netti pots are great for nasal irrigation and flushes out bacteria before they become stagnant in your sinuses.



  • If you are taking any medications, consult a naturopathic doctor to make sure these are appropriate.
  • Zinc – 45 mg/day – 5 days only.
  • Vitamin C – 500 mg every hour when sick.


There are so many more items they covered that unfortunately I cannot cover in this short blog. If you are feeling under the weather there are many natural options out there that can perk you back up or even prevent you from getting sick in the first place. Check out their website at www.NaturalCareClinic.org for more information.

Introducing Friday Four O’Clock Forums


The tagline for Naperville Physical Therapy is “Where a Lifetime of Health and Balance Begins.”  As I stared at these words on our wall while participating in a yoga class recently, I realized we could do more at our clinic to really help our patients achieve their optimal health.  As we approach our 20th year in business, my goal in the next year is to bring more wellness options to our patients and the public.


I have been blessed with such a fantastic staff and I truly believe they are the best of the best when it comes to rehabilitation.  They have so much knowledge that they share freely on a daily basis with our patients. I learn something every time I am around them.  For this reason, I thought it would be a great idea to start a blog and a lecture series.


With the blog, I hope to share informational articles on a variety of health related topics with the goal of improving your life in some little way in a short period of time.  I know everyone’s life is crazy and schedules are tight, therefore I promise that these blogs will be to the point and easy to read.


The lecture series will be titled Friday’s Four O’Clock Forum.  Consider it a “Happy Hour of Knowledge”.  Who doesn’t have a few minutes on Friday to decompress before heading home to family or out with friends?


Our first speaker topic will be:


Cold/Flu Healthy Medicine Cabinet Talk

 Friday, October 4th at 4:00 p.m.

Alicia Miller, Naturopathic Doctor and owner of Natural Care Clinic in Naperville,

will be sharing her extensive knowledge of homeopathic remedies

to get you through the flu season.


To entice you to come, we will be offering free 15 minute massages (during the lecture or after) to the first 10 people who register by calling 630-369-1015 or e-mailing getwell@napervillept.com.


Light refreshments will be served.  Admission is free, but space is limited so sign up now.   

Hello Blog World!

We are now entering a new phase for Naperville PT.  Why is it that it took us this long to start, you may ask.  Well, it can simply be stated as – we are no longer afraid of blogging!

If you choose to read any future postings – we thank you.  We plan on providing quality informational snippets for you.  Please check back periodically to see what little nuggets of information we have dispensed since your last visit.



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