🦃 November at Total Health Chiropractic: Gratitude, Growth & Staying Well Through the Season

Hey everyone — it’s Dr. Dillon Hammes here from Total Health Chiropractic in Coralville 👋

It’s November — the season of gratitude, good food, and family gatherings. 🍁
But it’s also the season when stress rises, sunlight fades, and your immune system starts to feel the strain.

That’s why this month, we’re focusing on three things that matter most:
Gratitude, Holiday Health, and Pre-Winter Wellness.

Because staying healthy through the holidays isn’t about saying no to everything you love — it’s about making smart choices, staying consistent, and being intentional.
Or as we like to remind our patients here at Total Health:

“We are healthy by choice, not by chance.”

💛 The Power of Gratitude on Your Health

Gratitude isn’t just a feel-good concept — it’s a physiological tool. Studies show that practicing gratitude lowers stress hormones, improves sleep, and even boosts your immune function.

One of my favorite ways to practice gratitude this time of year: write down three things you’re thankful for each morning. They don’t have to be big — a warm coffee, your child’s laugh, or the fact that your back feels better than it did last month.

We’ve seen it in the clinic over and over: patients who focus on gratitude and mindset heal faster and stay healthier. It’s not magic — it’s biology. When stress goes down, your nervous system and immune system work the way they’re meant to.

If you’re struggling with stress, poor sleep, or tension, our Stress & Sleep Protocol and Chiropractic Adjustments are powerful ways to help your body reset.

🥗 Prepping for Holiday Health

November is full of opportunities to connect — and sometimes to over-indulge. But that’s okay! The key is planning ahead.

Here’s how to enjoy the holidays and protect your health:

1. Don’t skip meals before a feast. Eat a balanced breakfast with protein and healthy fats to steady blood sugar.

2. Move after you eat. A short walk after dinner helps digestion and improves circulation.

3. Stay hydrated. For every glass of wine or cider, drink a glass of water.

4. Protect your posture. Long hours cooking, driving, or sitting can strain your back and neck — stay ahead with Chiropractic Care or a Decompression Session before the stress builds.

If you know big family meals are coming, this is a great time to do a Food Sensitivity Test or a quick Vitamin D check in the clinic. Those two small steps can make a huge difference in energy, digestion, and immune resilience heading into winter.

❄️ Preparing for the Cold Months Ahead

Here in Coralville, Iowa City, North Liberty, and Tiffin, winter can sneak up fast — so let’s get your body ready.

• Boost circulation: Chiropractic adjustments and SoftWave Therapy help your muscles and joints adapt to the cold.

• Support recovery: Red Light Therapy reduces inflammation and helps mood and energy when the days get darker.

• Stay active: Our Weight Loss and Wellness Programs help you maintain motivation even when the weather isn’t ideal.

Remember: your nervous system thrives on consistency. Keep your appointments, keep your movement habits, and keep your gratitude high — your immune system will thank you later.

🙏 Closing Thoughts

November is about more than food and family — it’s about reflecting on how far you’ve come and preparing your body for what’s next.

So as we head into the holidays, remember:
You don’t have to be perfect — you just have to stay intentional.
And if you need a partner to help you through it, Total Health Chiropractic is here for you — from chiropractic adjustments and decompression to SoftWave, red light, and wellness testing.

Here’s to a month of gratitude, strength, and Total Health. 💪

— Dr. Dillon Hammes and the Team at Total Health Chiropractic