Hey folks — it’s Dr. Dillon Hammes from Total Health Chiropractic here 👋

It’s October 21st, and if you feel like the fall air hit you a little harder than you expected this year, you’re definitely not alone. Between changing weather, busier schedules, and the load of health habits stacked on it all… it’s the perfect time for a wellness check-in.

Here’s a friendly reminder and action plan for your body, brain, and immunity — especially if you’re around Coralville, Iowa City, North Liberty or Tiffin.

🛡️ 1. Are You Still Prioritizing Immune Health?

We kicked off October talking about immune health + fall fitness. Now, a few weeks in, ask yourself:

• Have you kept consistent on your healthy fall foods?

• Are you still getting moderate movement each day?

• How’s your sleep been lately?

If the answer to any of these is “not really,” you might be creating small gaps in your defense system — and that’s when colds, fatigue, or pain creep in.

At our clinic, we pair nutrition guidance and chiropractic adjustments (and yes, things like our Gut Health / Leaky Gut Reset Program) to fill those gaps and help your body stay ahead ahead of the curve.

🧍 2. Quick Movement Tune-Up

Since autumn brings cooler temps and shorter daylight, many people reduce physical activity without meaning to. Even small changes matter:

• Swap a 30-minute walk for a 10-minute mobility session + 15-minute outdoor stroll.

• Integrate posture check-ins (especially if you’re working indoors now).

• Use tools like SoftWave Therapy or Red Light Therapy to support recovery if you’ve been overdoing it.

Movement doesn’t have to be huge — it just has to show up. That’s what keeps your circulation and immune response humming.

😴 3. Sleep & Recovery Are Non-Negotiables

With the shift in daylight and cooler nights, your body is working differently. If you’re waking up stiff, sore or tired lately, it’s not just “part of being busy” — it may mean your nervous system or spine needs attention.

In our care programs at Total Health Chiropractic, we often combine adjustments, Posture Correction Protocols, and our Stress & Sleep Protocol to help clients not just fall asleep, but recover while they sleep.

Try this tonight:

• Dim the lights 60 minutes before bed.

• Set your thermostat to ~65°F.

• Do a 5-minute stretch or posture reset before getting under the covers.

🌟 Why This Matters

Today isn’t just another Tuesday — it’s a chance to tune into your body’s signals. If you ignore the small stuff now, you’re more likely to deal with slower recovery, more soreness, or even a seasonal illness later. But if you catch it early, you’ll sail into winter with strength and resilience.

For anyone near Coralville, Iowa City, North Liberty or Tiffin, we’re here — at Total Health Chiropractic — helping people stay active, aligned, and well… not just for today, but for every season.

Stay sharp, stay moving — and let me know how I can help you on your path to total health.

— Dr. Dillon Hammes & The Total Health Chiropractic Team