Health TIPS

By Belinda Southall with Southall Chiropractic Sleep

Quality sleep is vital to health but neglected by most. Adults should get 7-9 hours of GOOD sleep every night. When asleep our bodies repair and rest from the day and build muscle from exercise. We can be doing all other things right, but if sleep is neglected our health will suffer.

Move & Stretch Daily

Our bodies are meant to move everyday, not designed to sit 7-8 hours at a desk. Long periods of sitting cause detrimental damage to our spine, posture, and overall health. It is said that sitting and sedentary lifestyles are the new cancer. Aim for moving 10,000+ steps, stretch your legs, and get a stand up desk.

Drink clean water

Our bodies are made of 60% water, therefore it is a vital part of bodily function. Water sources (tap or well) are not typically not the best quality in Texas, so make sure to filter your drinking water and shoot for 80-100 oz/day.

Meal Prep

Healthy food options are hard to find eating out daily. Plan a few meals on the weekend and bulk cook staples (meats and veggies) so they are ready to warm up and eat on a busy day.

Sweat Daily

Sweating is important because our bodies constantly detoxify toxins we are exposed to. Sweating is a great way to activate our detoxification pathways to help keep our immune system primed and functioning optimally. This can be achieved by a good cardio session or infrared sauna.

Get Fresh Air & Sunlight Daily

According to neuroscientists, 10 minutes of morning & evening sunlight helps balance our hormones and circadian rhythm allowing our bodies to function properly, improve sleep patterns, and maintain healthy vitamin D levels. So go outside and enjoy the sun every day, and take in the fresh air we are fortunate to have here in south Taylor County.

Reduce time on electronics at night

Electronics are a valuable asset in our world today, but not so great for our health. Blue light emitted from electronics alters our circadian rhythm and can disrupt sleep patterns causing restless sleep. Make a habit to put your phone, tablet, or computer down 2 hours before bedtime to help prepare you for better sleep.

Make a plan and keep it simple

To achieve a goal or new habit, we must make a plan to get there. Unfortunately we can’t just magically lose 10 pounds or be able to run a marathon overnight. Don’t make it complicated or unrealistic, or you will likely quit. Just make it simple and stick with it!

Find a community

It is much easier and more fun to accomplish wellness goals when you surround yourself with others with the same interest. Join a gym or club, hire a health coach, or find an accountability partner to keep you motivated and on track.

Get your spine checked and aligned

Last but certainly not least, get yourself to a chiropractor! At Southall Chiropractic, we take a holistic approach to health in the care of our patients. We assess and treat the body as a whole, not just the complaints presented. The above 10 steps are stressed in our office on a daily basis. We not only want our patients out of pain, but want them WELL.