Lockdown Tips from The Chiropractic Health Centre

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Dear Chiropractic family, the past weeks have been incredibly difficult for us as a country and globally, as a human race but one thing we can do is help each other to stay positive.

Our second issue, following the previous one in March, will share some educational knowledge and tips with you to facilitate life as we traverse through these uncertain times to a hopefully much brighter day. We have looked into different approaches such as personal experiences, physical and mental health which can further be broken down into emotional, spiritual, financial health, etc.… as well as other possible avenues to continue assisting our patients.

What is Good Health?

In 1948 the World Health Organization (WHO) defined health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” In 1986, the WHO further clarified that health is: “A resource for everyday life, not the objective of living. Health is a positive concept emphasizing social and personal resources, as well as physical capacities.” meaning that health is an everyday resource to support one’s function in a wider society and not an end goal. And more recently, researchers have defined health as “the ability of a body to adapt to new threats and infirmities”. They base this on the idea that in the last few decades, modern science has dramatically increased human awareness of diseases and how they work. (1)

8 Dimensions of Wellness for Optimal Health

SAMHSA has identified eight dimensions of wellness to focus on to optimize health (3):

  • Emotional
  • Spiritual
  • Intellectual
  • Physical
  • Environmental
  • Financial
  • Occupational
  • Social


The ability to cope effectively with life and build satisfying relationships with others. People with healthy emotional wellness feel confident, in control of their feelings and behaviors, and are able to handle life challenges. Do activities that involve each of your senses: smell, taste, touch, sight, and sound. Listen to music, eat your favorite food, light your favorite candle, play with your pet, and watch your favorite movie or the sunset.


Intellectual wellness is when you recognize your unique talents to be creative and seek out ways to use your knowledge and skills. When you foster your intellectual wellness, you participate in activities that cultivate mental growth.

Reading, doing challenging puzzles, crosswords or Sudoku, debating issues with others who have opposing viewpoints, learning a new language or musical instrument, trying a new hobby, or teaching and tutoring others are all ways to maintain or improve your intellectual wellness.


Spiritual wellness is related to your values and beliefs that help you find meaning and purpose in your life. Spiritual wellness may come from activities such as volunteering, self-reflection, meditation, prayer, or spending time in nature. Signs of strong spiritual health include having clear values, a sense of self-confidence, and a feeling of inner peace.

”Too much introspection into our problems and weaknesses can cause us to become ‘ingrown’ and we all know just how painful an ingrown hair or toenail can be. The same principal applies to our emotional and spiritual lives. The happiest people are usually those who have wide-open hearts and give generously to others, giving without expecting anything in return.” – Charles Stanley (Matthew 10:8, 1 John 4.7, John 13:34-35)

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Our top 3 pillars for physical wellness are movement, balanced nutrition, and adequate sleep.

There are many examples of physical activity that you can do at home (also known to boost your immune system!) Dance, skip, mow the lawn, clean out your garage or walk for 10 minutes in the yard. Get some sunshine!

Exercising daily will help you get better sleep too! Make sure you are feeding yourself the right fuel and stay hydrated!

Check out @scag_uj_ on instagram, they have been posting really cool tips and effective, daily quick home workouts that you can do for absolutely no cost.


Environmental wellness is related to the surroundings you occupy. This dimension of health connects your overall well-being to the health of your environment.

Your environment, both your social and natural surroundings, can greatly impact how you feel. It can be hard to feel good if you are surrounded by clutter and disorganization, or if you feel unsafe in your environment.

Spring clean your house, do laundry, or tend to your garden if you have one— also counts as exercising 😉

… Recycling, planting a personal garden, purchasing products with minimal packaging, avoiding littering, conserving energy and water by turning off lights and water when not in use.

Remember, get your wins in early! It starts with making your bed every morning…


Financial wellness is a feeling of satisfaction about your financial situation.

Finances are a common stressor for people, so being able to minimize worry about this aspect of your life can enhance your overall wellness.

  • Track your spending for a month to see where your money is going and set goals based on what you find
  • Cook your own meals
  • Cut back and limit unnecessary expenses
  • Keep a household budget
  • Start a savings or an emergency account
  • Avoid credit card debt
  • Ask for help when in need
  • Donate or help someone in need-

There’s an inexplicable satisfaction that comes with giving or helping others, especially during these tough times. You can even give something to your needy neighbor, security, or even donating blood… and if you would like to do more, below are two links to our meaningful and favorite donations during this lockdown.




Occupational wellness is a sense of satisfaction with your choice of work.

Occupational wellness involves balancing work and leisure time, building relationships with coworkers, and managing workplace stress. An occupational wellness goal might include finding work that is meaningful and financially rewarding.

Finding work that fits with your values, interests, and skills can help maintain occupational wellness. If you feel a lack of support, seek out support from others close to you and be sure to engage in recreational activities that can help balance out work stress.


Social wellness is a sense of connectedness and belonging. The social dimension of health involves creating and maintaining a healthy support network. Building a healthy social dimension might involve joining a club, local church or organization, being genuine and authentic with others, and treating others in a respectful way, asking a colleague or acquaintance out for lunch, setting healthy boundaries, using good communication skills that are assertive rather than passive or aggressive. (2)


1. You’re not forced to achieve something in these 21 Days. So calm down.

2. This is not a competition to see who is more productive. So calm down.

3. Sometimes you just need to relax & find you.

4. You had 21 days to fix things with someone/reach out . If you didn’t ,keep the same energy when quarantine is done.

5. You don’t need to come out of this quarantine with a skill/ talent/ money . Your mental health is important because that’s what’s going to help you get through the change.

6. STOP putting pressure on yourself , this is not a RACE.


8. It’s going to be tough getting on your feet but the 2/3 people that you’ve got will help & support you, so don’t push them away.

9. Just Breath

P.s You Are Loved 🌻🍃

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During this lockdown, you can still reach out to us for online sessions through telehealth, which is an affordable online consultation platform for a variety of healthcare professionals.

  • garth@chiropractor
  • jbroberts@chiropractor.co.za


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During this lockdown, you can still reach out to us for online sessions through telehealth, which is an affordable online consultation platform for a variety of healthcare professionals.

  • garth@chiropractor
  • jbroberts@chiropractor.co.za



1. Felman, A. (2017). What is good health? [Online} Avalaible at: https://www.medicalnewstoday.com/articles/150999#what_is_health [Accessed 13 April 2020].

2. Marjie, L., and Roddick, M.A. (2016). The 8 Dimensions of Wellness: Where Do You Fit In? [Online} Avalaible at: https://www.goodtherapy.org/blog/8-dimensions-of-wellness-where-do-you-fit-in-0527164 [Accessed 13 April 2020].

3. Substance Abuse and Mental Health Services Administration (SAMHSA). (2016, April 28). The Eight Dimensions of Wellness. Retrieved from http://www.samhsa.gov/wellness-initiative/eight-dimensions-wellness

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