Northwest Wellness's Blog

Useful information for a healthy lifestyle.

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Workplace Ergonomics

Workplace Ergonomics

Most people in today's society spend a large portion of their day sitting at a desk. If you have a desk job, you can probably relate to the never-ending aches and pains that come along with prolonged sitting. Here are 3 things you can do about it.

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Forward Head Posture and Lung Capacity

Forward Head Posture and Lung Capacity

With the increasing use of smartphones and laptops, problems in the neck and shoulders have been increasing. A healthy spine has three different curves that act as shock absorbers and support the body. The most important curve is the neck curve, the cervical lordosis. A normal neck curve presents with a C shaped curve approximately 43 degrees measured from the second vertebra in the neck to the seventh vertebra in the neck.  When the upper thoracic spine starts rounding due to poor posture, the position of the head and neck will change to compensate for it.

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Another Fitness Self-Reflection Activity

Another Fitness Self-Reflection Activity

For those of who had fitness goals, have you met them? Did you write them down? Were they actually measurable goals, or just things you wanted to work on? If you have not made any progress or just completely forgot about your goals, let’s identify why and think of a new plan of action.

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Stretches for Sciatica

Stretches for Sciatica

Sciatica,(aka pain in the butt), affects the buttocks, legs, groin, and lumbar spine. The symptoms can range from pain, weakness, tingling, numbness, or burning.  The source of the pain is the sciatic nerve, which runs from the lumbar spine, into the glutes, and down the back of the legs.  The following are some stretches that can help relieve the pain by stretching the surrounding muscles.  The first three stretches are for the piriformis muscle. They range from more beginning to more advance depending on your level.

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Lung Health Optimization

Washington is on fire!  The sky has been smoky and the sun has had an eerie red color to it. The current quality of air pollution has been on par with overpopulated cities in China and India.  While the visible effects are vibrantly on display, it is crucial that we pay attention to the subtle effects on our bodies, in particular our lungs. 

Our lungs are the primary organs of our respiratory system, responsible for oxygen/carbon dioxide exchange (breathing).  Particulates in the air can enter the lungs (i.e. coughing when exposed to smoke) and cause irritation, or worse become lodged in the lungs.  Irritation can cause lung tissue to become weak and cause predisposition to lung disease.  Further, elderly, children, immune-compromised individuals, and people with asthma or COPD are at greater risk of complications due to environmental irritants. 

How do we keep our lungs healthy during this time, especially with cold/flu season right around the corner?  Firstly, minimize outdoor activity and use a mask when going outside.  Keep windows and doors shut.  Use an air purifier or air conditioner both indoors and in your automobile.  Keep allergens to a minimum (ex.  take shoes off when entering the house, brush pets regularly, etc).  Take medications as directed and be sure that you have ample supply of your medications available.  If you are asthmatic, bring your inhaler with you!  Stay well-hydrated.  Limit outdoor physical exercise.  Eat foods that will increase levels of glutathione, best antioxidant in the body, such as cabbage, broccoli, cauliflower, avocado, and watermelon. This is scary stuff going on out there, but with these simple precautions, your lungs will be thankful.

There are many different treatments and preventative techniques to keep lungs healthy.  Come by the office and talk with me to discuss more about lung health optimization.  I am happy to help!

Dr. Richelle Vawter

A great receipt to help with lung health is cabbage and mushroom soup.  Cabbage is an excellent source for increasing glutathione, while mushrooms are excellent immune modulators and detoxifiers. 

Big Stock Pot

Use four (4) quarts of vegetable stock or beef stock

Add two (2) quarts of pure water

Add one (1) medium head of cabbage (cut)

Add one (1) pound of sliced mushroom (baby bellas, or your favorite type)

Add all together and simmer until mushrooms and cabbage are tender. 

Enjoy!!