Health tips to boost your wellbeing in 2023
Your wellbeing is important at Focus Chiropractic. Therefore, I have put together these health tips that I would like you to share with you which are designed to help you elevate and boost your health to a higher level in combination with your preventative maintenance chiropractic care.
Your health comprises physical, emotional, and nutritional elements. When you have awareness, you can start to create healthy habits, which requires discipline and adherence.
The definition of Wellness is the act of practising healthy habits daily to attain better physical and mental health outcomes, so that instead of just surviving, you're thriving.
Wellness is considered a conscious, self-directed, and evolving process of achieving the best health possible that can be considered a preventative approach to your health rather than reactive to symptoms and illness.
As established by the World Health Organization (WHO), health is referred to as, “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”
Please ensure that you are implementing these health tips daily to ensure the best version of you!
1. Sleep has a critical role in promoting health
Adults are recommended to aim for 7 to 9 hours, and teenagers 8 to 10 hours.
Side sleeping is a good option, consider placing a pillow between your thighs to provide pelvis support.
Sleeping on your back is also a good option, consider a pillow behind your knees for further support.
Sleeping on your front is the worst position you can adopt, especially if you suffer from lower back pain as it doesn't provide any support for your spine and most people turn their head to the side to breathe.
A medium firm mattress has shown to improve pain and disability among those with chronic low back pain as it promotes comfort, sleep quality and better spinal alignment.
Studies have shown better outcomes for less pain in bed, pain on rising, less daytime low back pain, and pain while lying in bed than those with firm mattresses.
According to sleepfoundation.org, the general guideline is 7 to 10 years for the lifespan of a mattress. However, there are many variables that can influence a mattress longevity such as the build quality of the mattress, the materials used, and even the weight and sleeping styles of the individual.
2. Movement - From an evolutionary perspective, humans were designed to move throughout the day.
We are spending increasing amounts of time in environments that not only limit physical activity but require prolonged sitting - at work, at home, school and in our cars, minimising human movement and muscular activity. These changes have a dual effect on human behaviour: people move less and sit more.
Sitting down for long periods can result in changes in the body's metabolism, including insulin resistance, which can lead to Type 2 diabetes.
Studies have shown that sitting more than 8 hours per day is associated with a 17% higher risk of developing diabetes compared with sitting less than 4 hours per day.
10,000 steps per day are the guidelines which is equivalent to approx. 60 minutes of walking per day and is reasonable for maintaining a desirable level of physical activity for your health.
Walking increases the blood flow and nutrients to the soft tissues in the back, improving the healing process and reducing stiffness that can result in back pain.
It is recommended for patients with chronic low back pain to remain physically active, as long periods of inactivity will adversely affect recovery.
Lack of motion in the spine can lead to progressive nutrient transport disruptions that may actively contribute in advancing the phases of degenerative disk disease.
IF YOU ARE SITTING FOR LONG PERIODS THEN MAKE A CONSCIOUS EFFORT TO MOVE YOUR BODY EVERY HOUR!
3. Exercise significantly induces structural and functional changes in the brain
Adults are recommended to do 150 to 300 minutes per week of moderate intensity, or 75 minutes to 150 minutes per week of vigorous intensity aerobic exercise (such as swimming, running, or cycling). Muscle strengthening activities are also recommended for adults at a minimum of 2 days per week.
Studies have proven that lifelong exercise is associated with a longer life longevity, and reduced risk of chronic illness.
Exercise has shown to improve mental health by reducing anxiety, depression, and negative mood, improving self-esteem and cognitive function.
Additional health benefits from regular exercise include improved sleep, better endurance, stress relief, improvement in mood, increased energy and stamina, reduced tiredness, weight reduction, reduced cholesterol and improved cardiovascular fitness.
4. Nutrition - “Let food be thy medicine, and let medicine be thy food”
Filling your plate with a variety of natural, non-processed, whole foods such as vegetables, fruits, whole grains, legumes (beans, peas, and lentils), nuts, seeds, omega-3 fatty acids (EPA) and (DHA) from fish oil, and protein rich foods is the best way to nourish your body.
Individuals reporting chronic spinal pain have shown to have a significantly poorer overall diet. Those with spinal pain tend to consume significantly less protein, fruit, whole grains, and dairy, while consuming more sodium, saturated fat, and added sugars.
The type of sugar consumed has shown to be associated with chronic spinal pain. Natural sugar intake from fruits was associated with a 25% to 30% lower likelihood of chronic spinal pain. In contrast to natural sugars, added sugars were associated with increased odds of chronic spinal pain.
Eating nutrient-dense foods confers analgesic effects (pain relief) and enhances pain tolerance in humans.
5. Water is essential for life
Water is the most abundant component of the human body and comprises approximately 60%–70% of human body weight.
Dehydration may affect cognitive performances as water accounts for 75% of brain mass.
Hydration status is critical to the body's process of temperature control.
Water intake is a cost effective, non-invasive and low-risk intervention to reduce or prevent headaches and migraines.
The nucleus pulposus (see the picture) is the soft central portion of the intervertebral disk that sits in between each vertebral body which moves with changes in posture. The nucleus pulposus is composed of a jelly-like material that consists mainly of water.
The intervertebral disk has an excellent swelling capacity to absorb water. However, during intervertebral disc degeneration, the disc becomes permanently dehydrated and cells can no longer perform their correct function.
The recommended daily fluid intake is 3,000 ml for men and of 2,200 ml for women. If you don’t like water, then consider infused water like what Focus Chiropractic provides.
6. Deep breathing provides an effective improvement in mood and stress
Breathing sustains life by providing oxygen needed for metabolism and removing the by-product of these reactions, carbon dioxide.
It is also one of the major regulators of pH within the body and has influence over the autonomic nervous system, circulatory system, and metabolism.
Breathing deeply with the correct technique comes with various benefits by activating your relaxation response to slow the heartbeat, lowering or stabilising blood pressure, adapting better with stress and reducing periods of anxiousness.
Place one hand on your belly, and your other hand on your chest either lying on your back or seated. Focus on inhaling through your nose deep into your stomach area like you're inflating a balloon, ensuring minimum movement of your chest. Following a slight pause, then release out through your mouth in a slow controlled manner. Aim for 10 minutes upon waking and 10 minutes before bed.