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How to Prevent Illness, The Urban Wellness Clinic Way

How to Prevent Illness, The Urban Wellness Clinic WayWe’ve all muttered some form of the following sentence to ourselves, “I wish I would have taken care of myself so that I wasn’t sick right now.” Illness creeps up quietly and at the worst possible time, but that’s also because we tend to prioritize everything else over our health. That is why I always remind myself that if I do not pick a day to rest and reset, then my body will pick it for me.

Have you picked up on another pattern? You always tend to get sick after a time of increased stress because high-stress levels lead to a compromised immune system. And now, more than ever, we need to keep our immunity up so that we do not allow our own system to be weakened or affect someone who is already immunocompromised.

So how does one maintain good health throughout the month, year, and life in general? Well, there is a long list of ways, but here at Urban Wellness Clinic, we have our own cocktail of strength building and immunity-boosting practices.

Dynamic Neuromuscular Stabilization (DNS)

Breathing. We all do it, but are you doing it right? Take a deep breath in as you read this. Where does your breath go? I can’t see you, but I’ll bet you that most of that air is in your chest.

Do your ribs need to expand as you breathe in? Of course they do, but you also need to utilize your diaphragm and allow the lower part of your rib cage to expand to the sides. You want the oxygen you breathe in to fill your core as low as possible and feel like a wave that is slowly heading into your chest before you exhale.

We use DNS as a means to help you learn how to breathe properly during your sessions with us, how to breathe while you are at work and how to breathe while you are working out.

What’s more? Breathing properly and mindfully also helps to calm your nervous system. Your nervous system goes between two states: sympathetic and parasympathetic.

Your sympathetic nervous system is also known as being in a “fight or flight” state. Your breathing gets shallow, your heart rate goes up and your body prepares to fight the stress being put on it. Your parasympathetic nervous system (PNS) is in the “rest and digest” state. The muscles and organs in your body are relaxed and your cells are not releasing cortisol in an effort to fight off any harm.

Daily breathing drills are a great way to turn on your PNS. Will your body deal with stressful situations from time to time? Absolutely! That is only natural, but you can teach yourself how to get out of the stressful state and provide your body with a level of calm rather than letting stress hormones take over your body.

Strength training

Lift something heavy so that your body learns what good stress is! Loading your muscles and joints with proper form and mobility leads to much more than just strong muscles. Strength training provides your body with the ability to release toxins and sleep better. It has also been shown to help regulate hormones, such as decreasing levels of cortisol (a stress hormone) in the body. Even as little as a 30-minute workout in the day can help release endorphins which is a hormone known to act as a natural mood booster and stress reducer.

With the added bonus of feeling fit and strong, you are also making changes on a cellular level! We provide you with a strength routine that you can not only handle but one that will ensure you stay pain-free.

Personalized rehab and treatment plan

At Urban Wellness Clinic we take your past health history and assess current movement patterns so that we can provide you with a personalized treatment plan that will serve you and your lifestyle.

We utilize Selective Functional Movement Assessments, Anatomy in Motion and Neurokinetic Therapy Testing to learn the ways your kinetic chain moves and functions while also addressing your current pain.

By doing so, you will get better faster and also be educated on ways to help yourself in the future. Our goal is not to keep you coming in multiple times a week for the rest of your life. Rather, our goal is to educate you on what we know best about movement and health so that you can handle any situation thrown at you.BETHANY VIVO Orthopedic Massage Therapist

How else can you supplement your care and prevent illness?

Chiropractic Adjustments

Adjustments are done when there are joint restrictions along your spine. The restrictions are caused by bad posture and improper movement wherein your muscles and ligaments pull joints away from their neutral position. Chiropractic adjustments are a great way to supplement your care so that your joints, ligaments and muscles are all functioning from a position that is not compromising your body. This technique also helps relieve the body of tension and trigger points that could potentially lead to compressed nerves or headaches.

Cupping Therapy

Cupping is utilized to help increase blood flow and movement to an area that has been injured or an area of muscle that is tight and overworked. Cupping is also beneficial to help cut down on inflammation, release trigger points and break down scar tissue.


Supplementation is not a replacement for whole foods. If you are eating a diet that is high in nutrients, such as dark and leafy greens, vegetables and protein, then you must also know that sugar intake should be limited. What supplements can you take to enhance your health? My go-to include zinc, magnesium, vitamin d3, probiotics and ashwagandha.

You should ask your nutritionist or other healthcare providers as to what is best for you to take. I also suggest keeping up with your annual blood panel so that you can better understand what your body is limited in. This is a great way to get more insight as to what is happening at a cellular level as that will allow you to perform better physically.

A UWC patient case

A patient came in recently and stated on their intake form that they would like to utilize our services for preventative care. There was nothing marked on the intake as far as pain points, no medications listed or issues partaking in hobbies and sports.

Although preventative care is important, it is equally important to still take a detailed history in the event that something has happened in the past and can be addressed today.

While doing the intake, I discovered that some areas of the patient’s life could still use guidance since they had become a ‘new normal’. For example, the patient stated feeling somewhat tight at the end of the workday and that he would get the occasional headache, “but it was nothing serious and not too often.” When I asked how often, he mentioned 2x a week.

As I got to know him more throughout the consultation, I also discovered that he tends to fall sick multiple times a year and has also had several injuries throughout his life.

This information was great to discover and not only helped me put together the right treatment plan for him but also served him better on the path of taking preventative measures so that he could kick his headaches to the curb, re-pattern his movement compensations and learn the right way to strength train and fuel his body.

After reviewing breathing patterns, providing him with an ergonomic assessment for his workstation and creating a plan for him to also work with our team member and strength trainer, Matt Semrick, he was excited to build a healthy lifestyle for himself. He didn’t realize, before this visit, that there were so many other ways he could feel better and do better.

You do not have to be in pain to come in and see us at Urban Wellness Clinic. Sometimes, it is about finding new and innovative ways to keep your health on track and break away from your current ‘normal’. As your lifestyle changes, so should your care and the team that provides it for you.

Looking for the right Chiropractors and Movement Specialists to help you be a part of Team ‘No Sick Days’? Reach out to us at or call us at 212-355-0445.

Yours In Health,

Dr. Monisha Mallik, D.C.