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!