The Essential Keys to a Healthy Lifestyle

In a perfect world everyone would be healthy, happy and enjoying every minute of life. Well unfortunately many people suffer from aches and pains or varying diseases and conditions typically brought on by an unhealthy lifestyle in which they do not address the multitude of factors that affect their health and well-being. I will address the issues that affect people’s health negatively and also what they can do to change their lifestyle in order to live a healthier, happier and pain free life. Most people are incredibly busy these days between work, raising a family and running countless errands. You, like many others feel like you are on the never ending treadmill of life and do not have the time to educate and take care of yourself. The good news is there are changes you can make today, which I consider to be the essential keys to a healthy lifestyle.

Chiropractic Care– People living day to day with back pain, neck pain, headaches, sprain/strain injuries or old sports injuries are in desperate need of chiropractic treatment. When you experience pain it is information relayed by your nerves which are presently dealing with an interference from your joints. Chiropractors take this interference away by performing a specific chiropractic adjustment. This adjustment releases the joint back into its proper position taking pressure off of the nerve. Not only will you eliminate the pain but you are now more biomechanically sound to prevent injury and a relapse of symptoms down the road. This is your keystone for health and well-being.

Exercise/Activity-  As we become busier we find ourselves sitting more, whether it’s at the office, in the car or resting at home after a long day. Unfortunately, research has found that sitting for long periods of time can really hinder your body’s proper functionality from joint stiffness to slowing down your metabolism. So, as you probably already know you need to be exercising or at least staying consistently active. When you exercise even just 15-20 minutes a day you are increasing your lifespan by boosting your metabolism, strengthening muscle tissue as well as stability around your joints. The best types of workouts are typically High Intensity Interval Training(HIIT) or circuit training. These are when exercises are completed with little rest in between while keeping your heart rate up in a safe healthy range. During these exercises, you will want some resistance as well. The beauty of these types of exercise routines is that your body continues to burn calories well after your done exercising.

Nutrition– One of the challenges for many is eating a proper diet. However, it can be confusing for many because of all the “fad” diets (that are not healthy anyway) or food labels that are misleading or confusing altogether. When it comes to what you put in your body there are some important guidelines to follow:

1.) Water– You need to stay hydrated and to do that you must drink water and plenty of it. Your body is made up of about 60% water so I would say that it is pretty important. It also helps boost your metabolism, properly digest food and helps you absorb nutrients from food in your diet. Water has also been shown to improve skin, decrease inflammation in your muscles and joints, improve circulation and acts as a natural detoxifier and cleanser for your body.

2.) Protein– Your body needs good healthy non-GMO (genetically modified organisms) and antibiotic free meats. Protein (grass-fed or organic) helps to support proper muscle development, build and repair soft tissues, helps with digestion and increases our metabolism. Protein also keeps your hormones in check by balancing them as well as supporting nerve function. Now not all proteins are the same that’s why I mentioned before how important it is to eat meats and fish that are pure(organic).

3.) Fat– Say What!? Yep, you read it right, saturated fats are very important for your overall health. Unfortunately, most people were led to believe that fats were the enemy when in fact they are necessary for your body. Saturated fats help to reduce cardiovascular disease, act as antiviral agents, help to transport vitamins throughout the body and they lower LDL (bad cholesterol) levels, just to name a few benefits. These fats can be found in olive oil, coconut oil, avocados, raw nuts, grass-fed organic butter, grass-fed meats, palm oil, and organic eggs. There’s also another type of healthy fat we need and those are the Omega-3’s. In fact, many researchers believe that this nutrient ranks among the top as one of the most essential. Omega-3’s help to reduce heart attack and strokes, as well as normalize triglyceride levels (bad cholesterol). It also affects how your brain develops neurologically and circulatory. It has been proven to help with digestive diseases like Crohns and is great for reducing inflammation in your joints. You get your Omega-3’s primarily from fish but you can also take a fish oil supplement as well for convenience.

4.) Veggies– Most people understand that you need vegetables in your diet for many essential health benefits. Unfortunately, many people do not get enough or any at all in their diet. Vegetables have phytochemicals which help with blood sugar levels, reducing stroke and heart attacks, they help with weight loss and improve gastrointestinal disorders and digestion.

5.) Fruits– These sweet fibrous foods are important because they are packed with many vitamins and nutrients are bodies need on a daily basis. The classic example is eating an orange for the vitamin C which helps build your immune system and fight infections. Another example would be a banana for its rich potassium properties which can help to prevent cramps especially if you are active or you’re an athlete. However, I like to eat fruit when I get a craving for something sweet, instead of reaching for a candy bar. We all get those cravings from time to time and fruit naturally contains sugar, so even with fruit you want to eat it in moderation.

There are also some foods and substances that are detrimental to your health and you should stay away from (or eat in small amounts) …

Sugar– This sweet substance can be used as a source of energy. However most people consume way too much sugar so those end up being additional calories that are now stored as fat, as opposed to using it for fuel. Again, too much sugar can lead to diabetes, cardiovascular diseases, weight gain and obesity and ultimately overtime shorten your lifespan. Sugar also effects your body negatively by disrupting the absorption of vital minerals, nutrients and vitamins. Sugar also decreases your HDL (good cholesterol levels), behavioral changes like increased anxiety and depression, a decrease in activity, difficulty concentrating, mood swings, increased headaches and last but not least destroys cellular tissue which leads to early aging.

Trans fats– These are the bad fats and they are the byproduct when hydrogen is added to vegetable oils. I’m sure many of you are familiar with the term “hydrogenated” in a bad sense. Well, your thinking is correct because this is what happens during the process when trans fats are created and this is why processed foods have longer shelf lives, which are great for the companies but terrible for you! Trans fats have been linked to obesity, cardiovascular diseases, diabetes, cancer, decreased and weaker immune systems and an increase in LDL levels (bad cholesterol). Trans fats are found in many fried foods, like French fires, doughnuts, cookies, crackers, fried chicken and pastries just to name a few.

Carbs– When we get hungry a lot of times we reach for the starchy stuff called carbohydrates. These are ok if you are eating the right ones and in moderation. Problem is many people are eating the bad ones like white breads, pasta, potato chips, cereal and other types of refined carbohydrates. Eating this type of carb can lead to obesity, depression, fatigue and or trouble sleeping as well as a feeling of being bloated. The good carbs are foods like fruits and veggies, so stock up.

Supplements– Since most people do not get enough vitamins and minerals from their diet alone (even people that eat on the healthy side) they need to be taking supplements. There are some supplements that I consider to be essential and they include: Multivitamins, B-complex vitamins, Fish oil(omega-3), Chelates, Adrenal supplements and Co-q10. For more details on theses supplements refer to my blog post on “What supplements should I be taking?”

So, as you can see these changes can be done today and will help you with current health issues you are experiencing presently and will help to prevent a multitude of diseases and conditions in the future. These keys to health will not only improve your lifestyle and how you feel physically, mentally and emotionally but will statistically save you a bunch of MONEY on health care costs down the road. In fact, studies show that when you follow these guidelines for health you have 60% less hospital admissions, outpatient surgeries and procedures and around 85% less money spent on pharmaceutical drugs all over the course of your lifetime compared to your counterparts that do not take action on their health.

If you have been struggling with aches and pains, injuries or chronic conditions that are effecting your life, then contact us today (267-614-3725) or click the link for a FREE consult so we can get you living a healthy, happy life again.