5 Easy and Sustainable Habits to Get Healthy Today!

There are two times in the year when I feel motivated and actually crave getting healthy: New Years and the summer. I want to start off the year on the right foot and make sure my body can fully handle all of the exciting summer activities that are in store. This is a common sentiment, but it’s another story to implement changes necessary to build that strength. What many don’t realize is that the building blocks of sustainable health and wellness are really based on the simplest habits. We at Alight Chiropractic are your local experts on improving health in quick and easy ways that you can start today. Here are our top 5 habits to start today.

#1 – Get Your Daily Vitamin D

The body needs Vitamin D every single day. Vitamin D(3) plays an important role as an energizer. If there is a lack of Vitamin D(3) in the body, the immune system can become weakened. What you may not know is that the other systems of the body, like the digestive system and musculoskeletal systems, actually require a certain amount of Vitamin D(3) to function properly. Surprisingly (or unsurprisingly), there are studies that show that Vitamin D deficiency has been linked to a host of illnesses and conditions ranging from mood disorders (ie. depression), heart disease, diabetes, to different types of cancer. Sunshine is the best source of Vitamin D, so if you’re able, go outside and try: (source)

• Going on a picnic

• Laying in the sun

• Water sports

• Blowing bubbles with your kids

• Watering the garden

•…Or our favorite – taking a long (safe) walk in your local park!

However, if you don’t have access to sun or the great outdoors, Vitamin D(3) supplements are the next best thing to boost your overall health and immune wellness.

#2 – Drink Your Water!

If you are going to spend time in the sunshine, it is all the more important for you to consume the proper daily water intake. You hear this over and over again, but hear us out – it is amazing what hydration can do for your body. Dehyration can often lead to headaches, dizziness and nausea, fatigue, muscle spasms, various other symptoms (and even random snack attacks)! The average body needs a minimum of 2-3 liters (68-102 ounces) per day to optimize its bodily systems. If you find it difficult to build this habit:

• Designate a favorite water bottle and carry it with you to every room in the house. Take a sip of water every 5-10 seconds for one hour to feel what it feels like to be hydrated; this may sound strange, but the purpose is to help your body recognize when you are thirsty next time.

• Another tip we have heard is to set an alarm in intervals until the habit is built, or try marking your water cup each time you drank a full cup to keep track.

• Our favorite tip is to start your day with a glass of lemon water; it can cold or hot, just drop a few slices of lemon or squeeze the juice of a lemon quarter to a glass of water. It is invigorating and also settles the stomach!

#3 – Reign in the Stress

We hear the word “stress” everywhere. “I am so stressed.” We are stressed at home, at work, in relationships, about our finances, and more. It shouldn’t be any surprise that studies show that stressors have a major influence upon psychological, behavioral and biological determinants (source). While it is vital to avoid stress-inducing factors or , but more, how to manage the stress is crucial for your health. Find a hobby is really good start line  and yoga or meditation is very beneficial as well.

• Let’s just say it together because we all it’s going to be on here: YOGA. This is another oldie but truly goodie. Yoga not only stretches and strengthens the body, but also works with the breath, which is crucial for relaxation/stress management. What we found helps is to practice yoga from the comfort of your own home (there are plenty of instructional videos online) in a sunny spot! And if all else fails – try “sleepy yoga.” (Yes, it is literally yoga where you fall asleep.)

• Meditation is another simple practice to incorporate into your routine because it really only takes a few minutes out of your day and there are free mobile apps that guide you through the process.

• Prioritize sleep! Not only is sleep essential for bodily function, but it also is the most natural stress reliever. When one is lacking proper sleep, they’re not inclined to operate at their most optimal capacity. As a general rule, it is safe to say that to maintain a good mood, one must be fed and have slept!

• Add at least one simple enjoyable activity to your daily routine. For some, this may sound difficult or even impossible, especially if your schedule is jam-packed. If that is the case, we recommend starting with something that can multi-task, such as putting on a sheet mask while doing laundry, listening to a podcast or audio book during your commute, or turning on dance music while mopping your floors!

#4 – Exercise and Stretching

Another way to alleviate stress is to incorporate exercise and stretching to your day. It wouldn’t be enough to emphasize the benefits of exercise. Exercise helps increase blood circulation, lung capacity, muscle strength, brain function, and so on. However, one thing to note is that it is always better to be safe and find what type of exercise is a better fit for your body. All individuals are different. Some people may reap great benefits from running, others may not. Stretching is as important as exercise. Stretching helps your body to become more balanced and to prevent injuries. Try some of these essential stretches for 10 minutes tonight!

• Head/Neck: Bring your right hand up and over your head to cup your left ear. Gently guide your head so that your right ear nears your right shoulder. Repeat on the other side for a gentle release.

• Chest: If you slouch all day, try standing in front of the edge of a wall and lay the underside of your forearm against the edge. Slowly lean forward to stretch your shoulder and pec muscles.

• Rear: If you sit all day, here is another one. Sit on the edge of a solid chair with the left foot on the ground and the opposite ankle placed atop the left knee. Sitting up straight, slowly lean forward while making sure your torso does not bend.

#5 – See a Chiropractor

When in doubt, seek a professional. Hippocrates himself, regarded as the Father of Medicine, said, “Look well to the spine for the cause of disease.” The spine is the only gateway and pathway through which the brain can communicate with the rest of the body. If the spine functions properly, so do the muscles and nerves. However, if there is any interference in the spine and nervous system, the body creates a variety of symptoms. How does chiropractic help? Chiropractic adjustments help remove interference between the spine and nervous system by correcting any misalignments in the joints and enabling the body to function optimally. The human body has the most powerful ability called “innate intelligence,” meaning that it can recover itself. A chiropractor assists the body in this capacity by essentially “unblocking” its functions. Here are some guidelines to find the right chiropractor for you:

• We recommend Gonstead chiropractors as they follow a very thorough process before providing any adjustments.

• Speaking of Gonstead, getting x-rays and x-ray analysis done by your chiropractor is also highly recommended as it provides more details to help develop a proper treatment plan.

• If you prefer a gentler adjustment, speak to your chiropractor. They will be able to determine if a more gentle technique may be right for you.

These are all super simple ways to incorporate the most basic health habits into your routine starting TODAY. Just start small and try any of these tips for 21 days. If you get discouraged, don’t worry and just try again the next day. Soon enough, you will be one step closer to achieving better health and wellness! If you are seeking a Redmond chiropractor or Gonstead chiropractor in Redmond, contact us at Alight Chiropractic today.