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Month: December 2017

YOUR Healthiest Year Ever

Do you want 2018 to be your healthiest year yet, but you are unsure where to start?  Try checking off one of the tips below each day in January.  By the end of the month, you will be on your way to a happier, healthier you.

  1. Schedule your next appointment with your chiropractor to ensure that your nervous system stays in optimal shape.
  2. Do a health and wellness check to see where you are starting for the year.  Take a small amount of time to review it each month and see if you have progressed.
  3. Introduce foods that contain omega-3 fatty acids to your diet, such as salmon and walnuts, to help reduce inflammation.
  4. Try preparing food for the whole week on Sunday.  If you have your meals already cooked, you can heat them up when you get home from work.  It’s like your own version of fast food.
  5. Beat headaches and neck pain fast by following this guide http://bit.ly/FeelGreatin8 from CCSH.
  6. Start to watch your posture at work to prevent neck and back pain. For more tips and tricks on posture, check out the ACA’s video: https://video214.com/play/8tOlR9nun4ZX844HbGRYeQ/s/dark
  7. Drink a glass of water every morning to keep your body hydrated and start your metabolism.
  8. Grab a piece of fruit for a snack the next time that you are hungry.  Introduce whole foods to your diet.
  9. Take your dog (or significant other) for a walk.  The exercise will give you more energy and you get to spend time with people or pets that you love.
  10. Sleep on your back.  Your spine needs to elongate during the night and this is the perfect position to allow it to do so.
  11. Limit your soda consumption.  Just one soda, on average, contains more sugar than a person should have in a day.
  12. Start your day with an easy stretching routine, such as this one https://fast.wistia.com/embed/iframe/8d60582jc5, provided by CCSH.
  13. End your day with a break from electronics for the hour before you go to bed.  This will ensure that you fall asleep more easily and that you get better quality rest.
  14. Make sure that you have the correct posture when using your computer or tablet.  Do not sit hunched over with your neck sticking out.  This can cause neck and back pain as well as headaches.
  15. Get 8 hours of sleep per day.  Your body repairs itself during the night, so allow it the optimum time to do so.
  16. Start to meal plan.  By planning your meals weekly, it is less likely that you will choose to eat out or pick something unhealthy.
  17. Cut up some vegetables for a personal veggie tray.  Eat it as a snack.
  18. Familiarize yourself with portion sizes.  The amount of food that people think that they should be eating often differs from the amount that they should be eating.  Use this handy guide: http://diet.mayoclinic.org/diet/eat/portion-control-guide?xid=nl_MayoClinicDiet_20141027
  19. Because it’s so important, we have put this on the list twice.  Think twice the next time that you reach for that soda!
  20. Add the “Superman” back extension exercise designed to strengthen your lower back to your exercise routine.  It will help strengthen your core.
  21. For every glass of alcohol that you consume, drink a glass of water.
  22. Watch out for foods that contain high-fructose corn syrup and avoid them if possible.
  23. If you have trouble with how much you eat, try keeping a journal of all food consumed for one week.  By looking at your patterns, you can see where you need to do better and eat less.
  24. Start an exercise routine.  Even if you think that you have no time, try to fit in three 10-minute walks per day, three to five times per week.
  25. Make sure that you wash your hands like a pro!  Add soap and warm water, then scrub for 30 seconds.  30 seconds is approximately how long it takes to sing your “ABC”s or “The Birthday Song”.
  26. Kick that sugar addiction!  Start being more cognizant of the amount of sugar that you are consuming.
  27. Stress less and try meditating daily.  You can download an app that will guide you through it.
  28. Add weight training to your exercise routine.  Use lower weight with a higher number of reps.  This will help to fatigue the muscles, but not damage your joints.
  29. Make sure that you are consuming balanced meals.  A great meal will have water, protein, fruits, vegetables, dairy and even a little something sweet (just watch the added sugar amounts).
  30. Add planks to your daily workout routine.  They require muscles in the entire lower body as well as your abdominals, obliques, hamstring, quads and glutes.  This will strengthen your core and help keep your spine aligned.
  31. Don’t have a chiropractor?  Google for a “good chiropractor near me”.  Read their reviews on Google and Facebook, check out their website and ask around for recommendations from family and friends.  Then, schedule a consultation.  Your chiropractor will help you maintain your spine throughout the year.  An aligned spine will help your nervous system function at its peak, which should translate into less sick days for you!

4 Great New Year’s Resolution Ideas to Make for a Healthier, Happier 2018

Have you ever noticed that starting in December, people start making statements like:

“My resolution is to lose twenty pounds”

or

“My resolution is to work out every day”

Resolutions are made more often than holiday dinner reservations! However, according to U.S. News, the average resolution lasts until the second week of February.  Many times, this is because the resolution is a lofty or unrealistic goal that is made with no research on the steps to get there.

Here at Complete Chiropractic, we want to help you SUCCEED! We have put together 4 realistic resolutions that you can make for your health along with guidance on how to accomplish these goals.  These are small changes that can have a BIG impact in your everyday life.

  1. Drink enough water every day – When you are dehydrated, it can lead to headaches, dizziness and nausea. To prevent this, you should try to drink half of your body weight in ounces per day. For example, a 150-pound person should drink 75 ounces of water per day.By staying hydrated, you will have more energy and feel more awake. An easy way to make sure that you get in all of your water is to prefill your water bottles in the morning so you know exactly how much you have left throughout the day.BONUS TIP – Try to drink one additional glass of water for every glass of alcohol that you consume.

     

  2. Get enough sleep every night – Tiredness throughout the day can cause a lack of productivity at work and can affect many other health factors as well. Sleep deficiency has been linked to obesity and cardiovascular diseases, so it is very important that you get enough sleep.Eight hours of sleep is typically what adults should aim for. To help yourself fall asleep more easily, avoid screens and electronics for the hour before you go to bed. The light emitted from these devices prevents your body from releasing melatonin, a hormone that tells us to rest. You should sleep on your back so that your spine has time to elongate during the night.Having trouble sleeping due to headaches or pain? Check out CCSH’s “Guide for Moms: Eliminate Headaches and Neck Pain – Feel Great by Improving Eight Key Health Factors.“
  3. Improve your diet – A poor diet can affect the human body in many ways. It allows your muscles to become inflamed more easily, which can pull your bones out of alignment. Some foods that commonly cause inflammation are wheat, canola oil, frozen dinners, and anything that contains preservatives. Try avoiding these foods and swapping in foods high in omega-3 fatty acids (such as fish or nuts), as well as fresh fruits and vegetables.Another dietary issue that people have is sugar addiction. Sugar attaches to the same receptors in your brain as cocaine! Because so many foods contain added sugar, it has become very easy for your body to become addicted. To combat this, try to avoid foods with added sugar or high-fructose corn syrup.Holiday parties can be a killer when it comes to maintaining a healthy lifestyle and avoiding weight gain. Never go to a party hungry. It will help you avoid over-eating once you arrive. Read CCSH’s tips for staying healthy during the holidays for more information.

    BONUS TIP – Finding it difficult to get proper nutrition through diet alone? Consider adding a vitamin or fish oil.

  4. Keep your nervous system in tip-top shape – Start the year by scheduling your monthly appointments with your chiropractor. He or she will adjust your spine to improve the nervous system function as well as the brain-body connection without using drugs or supplements.With an optimally functioning nervous system, you will fight off germs more easily, so you won’t have as many sick days and you’ll feel healthy on a daily basis. Your body will also heal itself more quickly after exertion, so you’ll feel much better after a workout.Your chiropractor can also help you develop an exercise plan to improve your core muscles, which help with spinal alignment. For Dr. Bryan’s suggestions on maintaining your core muscles, check out this article.

By taking these small steps, you will accomplish a happier, healthier YOU for the new year.  Don’t look at these as resolutions that you need to keep up with; think of them as lifestyle changes that will help you live a longer and healthier life!