If you need a more accessible version of this website, click this button on the right.Switch to Accessible Site

West Hartford Chiropractor | West Hartford chiropractic care | CT | Wellness Tips

Westside Chiropractic, LLC
 Providing Family Health Care- Naturally 

Richard Duenas, DC, DABCN, FICC

(860) 523-5833
557 Prospect Avenue,
West Hartford, CT 06105

Wellness Tips


Here are some tips to help you establish and maintain balance in your health and well-bing:



Straining your neck or back while you're sleeping is a very common occurrence. You may fall asleep in strange positions where you are not supported properly or your neck is at an odd angle. Body movementsin awkward positions throughout sleep may compress joints causing inflammation, muscle strain or nerve irritation. To avoid these problems, make it a habit to do light stretch and strength activities for short time before sleep. Also, consider using a cervical pillow to support your neck throughout sleep.

Make sure you get adequate sleep for your personal circadian rhythm. Sleep is essential for nerve connections to be made thus establishing learning of the day’s events and general bodily recovery. You learn in your sleep.



We recommend you get your body moving. That is the body's purpose - to move. You don't have to get involved in a heavy duty fitness program. Consider making a regular habit of one or a few of the following: hiking, walking, fitness clubs, bicycle, Tai Chi, zumba, dance, calisthetics, sing, play an instrument, play with your kids, play with your parents and adult friends. If you know that you are going to be working or playing for a while, make sure that you are adequately warmed up. Stretch slowly and without bouncing only after you move your body to get your blood flowing and muscles warm.

                                                                                              “Stand up and move” – Jack LaLanne



The function of each cell in your body is dependent on the biochemicals (nutrients, toxins) and water you put in your body. Make sure you consume quality natural sourced nutrients and water in a balanced manner and avoid as many toxins as possible to assure your cells function well enough to support good health. Supply the body with inadequate amounts of nutrients or poor quality nutrients and get exposed to toxins and your cells won't function as well - your short and long term health suffers. You are what you eat and drink.

  • Always consume - water (preferably distilled) throughout the day
  • Eat as much as you want - colorful vegetables, green vegetables, fresh fruit, beans and legumes.
  • Eat in moderation - whole grains & starchy vegetables, raw nuts & seeds, fish, non-fat dairy, wild meat & fowl
  • Eat rarely - red meat, refined grains, full fat dairy and cheese, refined oil and sweets



Let the sunshine in to produce your own Vitamin D. Vitamin D provides an essential role for the genetic function of all your cells and is naturally manufactured when Ultra Violet B light penetrates your skin. Don't shy away from the sun - just be sure to get a good balance between 15 minutes and 2 hours with 25% skin exposure to produce 10,000 to 25.000 IUs of Vitamin D – this is a sufficient amount. Avoid skin reddening - this indicates overexposure. Darker skin, older age, low altitude, dark sky, winter, northern latitude and early sunrise require exposure closer to 2 hours.  If you want to gauge your ultra-violet light exposure, contact my office for a SunFriend monitor.



Working at a Desk
Make sure that you are getting up every 20 minutes to stretch. The type of chair you have is extremely important. It should fit you correctly so that your back touches the chair and your feet are on the floor with knees at a 90 degree angle. Try to avoid looking down at your computer screen. The middle of your computer screen should be at eye level.


Make sure you have a chair that is supportive. When you are forced to sit for a long period of time, for instance at a desk job, make sure to get up and stretch every 20 to 30 minutes. Sit with your back against the chair, feet firmly on the floor. Do not cross your legs.

Lifting objects is one of the most common ways to injure your self. Even if it is a light object, twisting or pulling in the wrong direction when you're not warmed up can have a damaging effect on muscles and the spine. You always want to bend at the knees and hips and first test the weight of the object by pushing it a bit, before you start lifting. When lifting, keep the object close to the body at all times.

Talking On The Telephone
For telephones and cell phones, if you're forced to use a phone for a long period of time, a speaker or a headset is a must. By all means try to avoid cradling the phone between your neck and your shoulder as this could cause you to damage the muscles or vertebrae in that area. Remember to drive safe for yourself and others by avoiding cell phone use while driving.



Get involved with family activites, clubs, organizations, neighborhood projects. We are social beings and work and learn best when interacting with each other.



Smile and laugh regularly - Regular smiling will have a positive effect on brain activity, your mood, the delivery of your actions to others and of course how others perceive you. Carry your smiles forward to laughter at the little funny and bright things in your life. Strengthening the mind with smiles and laughter will support the brain's ability to positively respond to stress. 

Stay intellectually active - Regular memory activities and cognitively stimulating activites will help strengthen the nerve connections in the "executive" are of your brain thus improving and/or maintaining your ability to communicate with others, solve problems and make rational decisions. Play games like chess, scrable, card games. Write and draw in your diary daily. Create sculptures of scenes or feelings. Watch the educational and science programming. Visit museums. Study, reflect and discuss religious, spiritual and philosophical issues with others.

Consciously relax - Take time to relax in a quiet room on your own, sitting or lying, and focus your mind on one region of your body. With this sustained focus, visualize the region relaxing and quieting down. Repeat this throughout your body. Listen to relaxing classical music.

Yawn - You would seem to believe yawning would indicate a problem with sleep. Yawning is essential for your stimulating and enhancing your mind's ability to concentrate, memorize, respond to stress, empathize, fine tune timing sense, body relaxation and many other attributes. Establish a habit of yawning throught the day, for waking up, work, recreational, school, socializing and any other actitivity you can think of. Try yawning ten times in a row. You may not truly feel a yawn until the 5th or 6th yawn. Then continue for a total of ten and you will see how energized you can get.

Meditate - Ten to fifteen minutes of meditation will have a positive effect on your general health. Select a quiet room, establish a comfortable position and clear your mind of your daily, work and/or school activites as well as social issues. Concentrate on the intention for your meditation, establish relaxation through focus of your breathing and become aware of your general body or specific body area. A regular schedule of meditation should help with mind body synchronization.

Aerobic exercise - Regular aerobic exercise will not only get oxygen and other nutrients to your brain cells, but also the rhythmic motions of your body will stimulate the nervous system to rebuild and strengthen interconnections throughout the brain. Regular walking, hiking, running, cycling, vigorous yoga, zumba, dancing will enhance the circuits of your mind and add better control to your general health systems. 

Dialogue with others - We are very social and need to communicate with each other. The social interaction will get individuals to build off each other for strengthening nerve connections and social interaction. Language is essentail for expressing specific thoughts and concepts with each other. Avoid the gossip and weather talk. Regular dialogue should center on human issues, abstract ideas and pleasant discussions on faith.

Faith - Our minds are brought into better balance to effectively respond to life's challenges when we have hope, optimism for a positive future. Make a regular habit of practicing your faith or if not religious, establish a schedule to meditate on life's balances, self and family reflection for a positve future.