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  • Dr. Genie Markwell

A.R.M.E.D. for health - Part 4

So here we are on part 4 of our 5 part series. I hope that you have gotten value from the previous 3 and that this series has started a frame work of thought around the simplicity of shifting some simple habits to create a higher level of health for yourself and your loved ones. This next segment is one that we are all too familiar with.


Moving the body is a nutrient that is needed for proper health and wellness. Like food, without movement, our bodies would deteriorate and breakdown. There are also many forms of exercise to choose from. You don’t have to be Jack Lalanne pumping it out at the gym 7 days per week to reap the rewards. Increasing the heart rate for 30 minutes per day is the minimum recommendation for health maintenance. That doesn’t account for health improvement. In our technology heavy culture, exercise and movements has fallen to the way side. Can you do house work, dance, walk, lift weights, do yoga or CrossFit in some combination every day? What would it take for you to be able to add 30 mins to your schedule? If that seems too overwhelming, can you start with just 5 minutes per day? Starting is the hardest part. Often times, we will hear, I can’t work out – I don’t have the energy and or, I am in pain. Proprioception (movement) overrides nociception (pain). Increasing circulation and oxygen uptake improves our energy levels. Movement is important for joint maintenance as well. When a joint is not moving as designed, arthritis starts to form. Exercise works globally on the body in a very similar way as adjustments on do on a segmental level. Both provide movement that create a neurological cascade effect that promotes health and healing within the body.

Nowadays, with so many options, it can be hard to know what is best for you or what will lead to the best benefits. The simple answer is... it depends. It depends on your goals, current health status and what you find to be fun and motivational. If you need help or guidance on this... speak with one of the docs or Jamie, our life coach. Jamie is an amazing motivator and can be really helpful in guiding you through sorting different choices to find the best fit for you.

Essential Oils:

Essential oils, another health promoting "E", are increasing in popularity these past few years but they have been around for thousands of years. You can use them topically, aromatically and internally (different oils can be used in different ways – always check with an expert around this or do your homework first.) My most common uses are for grounding, meditation, disinfecting, anti-aging, digestion, sleep, deodorant and general mood. There are too many benefits to list in this entry…expect to see more about EO’s in articles to come.

Some of my favorites to get you thinking:

  • Lavender (relaxation, grounding, soothes injured tissue)

  • Lemon (promotes an alkaline environment - I add it to my water, but only in glass... it binds to plastic and will break it down)

  • Peppermint (uplifting, great for clarity or mind, fresh breath, headaches)

  • Wild Orange (uplifting, helps with focus)

  • Tea Tree/Melaleuca oil (antiviral, antifungal, antibacterial - I use this to clean and disinfect)

  • Vetiver (a natural sedative - great to help with restful sleep)

  • Frankincense - (anti-aging, nourishing, anti-cancer, neurological support - I use this with my skin care regiment and ingest it for prevention)

  • On Guard/Thieves Oil blend (antiviral, antifungal, antibacterial - I use this as a hand sanitizer, travel essential, sore throat remedy and sometimes perfume!)

I also love sandlewood, jasmine, ylang ylang, ginger and so many more!! There are many different brands out there... not all are of equal quality. Some are therapeutic, food grade, others are not. It is important to know what you are getting as that can change the appropriate application and the shelf life of the oil.

We use DoTerra in the office along with Neal's Yard Remedies and Pure.

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