5 Simple Things To Move Your Health In The Right Direction
1. Eat Less Sugar
With all the sweets going around this time of year, it can be a challenge to eat less sugar. As good as it tastes, sugar has a dark side. Sugar increases inflammation in your body and dampens your immune system. It can be addictive as you crave more the more you consume it.
While you do not have to stop eating all sugar, try eating less. Also, trade your white breads, rice and pastas for whole wheat or whole grain varieties instead, opting for more complex carbohydrates over simple carbs. Not only is a better option for you, complex carbs typically will have more nutrients packed into them than simple ones
2. Exercise Regularly
We have all heard the studies declaring how exercise improves this, and reduces that. Well, they are right. Exercise helps your joints move, builds muscle and improves your cardiovascular capacity which helps you recover from injury. Exercise does not have to be long or difficult. A brief session every couple days is enough to have a positive change on your health.
Having strong muscles does not mean just looking good going to the beach. Stronger muscles means you are able to lift and do more. They also help support and stabilize the rest of your body to protect you from injury. Better cardio means you will have more energy or gas in the tank to do your activities.
3. Get Enough Sleep
It certainly feels good to wake up fully rested after a good sleep, ready to take on the world. Not enough sleep? Then your day becomes a struggle.
A lack of sleep means you have not recharged your body batteries enough to last throughout your day, to tackle what needs to be tackled. Sleep is when your body does most of the repair and maintenance that is needed to get you back on the road for the next day.
Electronics but from a distance
To sleep better, stop using electronics a couple hours (we are looking at you, tablets and smart phones) before bedtime and keep them away from your bed. You may even want to consider taking off that smartwatch before going to bed. At the very least, only wear it a few nights each week insight of every time you go to sleep.
If you have trouble falling asleep because there are too many things on your mind, write them down on a piece of paper before going to sleep. This way, you can relax knowing that you will not forget about them
4. Drink Enough Water
Good old H-2-O. Not enough and you feel sluggish and dehydrated. For some, a lack of water can even trigger headaches. The discs in your spine are in large part made of water. You can go days, even weeks without food. You need water to survive.
The old adage has been to drink 8 cups each day, but it does not have to all come from the tap. Many foods have some water such as some fruits and vegetables. As long as your total intake is around 8 cups, you will be fine.
Other drinks such as coffee and soda are not the same as they contain other elements besides water and can cause more harm than good, such as sugar in soda. To give mother nature a hand, use a water filter and reusable water bottle instead of plastic
With a balanced diet, there is little need for vitamins so save your money. That said, there are 2 that have enough benefits that you can add even with a healthy diet. These are vitamin D3 and omega 3.
Both improve your health in many ways such as boosting your immune system, improving your cardiovascular health and decreasing inflammation. Other benefits include improvements in mental ability as well as helping you recover from injury. Speak with your family doctor if you are considering adding supplements to your daily routine
Find Out How To Get Your Health Back On Track
Speak to your chiropractor. Work together and create a plan to help you start feeling better. Whether you need help dealing with an injury or pain, or you are just looking for a few simple tips to improve your health. Your chiropractor can help you get back to what is important to you.
Frequently Asked Questions
Q: What is the difference between simple and complex carbohydrates?
A: Simple carbohydrates are the simplest types of carbohydrates. Because of their simple makeup, they are more easily digested and sources of quick energy. Examples are sugar and candy. Complex carbs are healthier as they break down slower, are more reliable energy sources and have other nutrients. Examples include nuts and whole grains
Q: What is the best position to sleep in?
A: You can try sleeping either on your back or your sides. When on your sides, use a pillow between your knees to keep your knees and hips aligned. Also, a bigger pillow will usually be more comfortable if you are a side sleeper. When sleeping on your back, a smaller pillow will usually provide enough support for you head and neck
As for choosing the best mattress, it also depends on what position you like to sleep in. If you find yourself on your back most of the night, you may do better with a firmer mattress. For those that like to sleep on your sides, either a slightly softer mattress or using a mattress topper may be more comfortable for you. Sleeping face down is rarely advisable, but if you insist, then a soft mattress may be better for you
Q: How much sleep do I need?
A: As you get older, you generally need fewer hours of sleep. Kids and teens need anywhere between 8 to 13 hours of sleep each night. Adults should aim for around 7 hours or more each night.
In terms of sleep, both quantity and quality are important. You may be in bed for 8 hours but if those 8 hours are spent tossing and turning, you may still wake up feeling tired and lethargic. To help your sleep, you can try setting the thermostat a bit lower as we tend to get a better night’s rest when it is cooler rather than warmer
Results will of course vary from person to person