WELLNESS LIFESTYLE TIPS

Tips for Healthier Living

Our Wellness Lifestyle Tips

In addition to the major pillars of wellness we, at Kaiser Chiropractic, S.C., promote alignment, exercise, nutrition, and healthy thinking - there are a number of other things that you can do to live a life of richness. These include minimizing the sugar in your diet, drinking more pure water, turning off the television, smoking cessation, attracting love and intimacy, and becoming an advanced citizen.

Read the Labels: Learning how to read food labels is like looking at a prescription for your health and your life. We recommend looking for red-flag ingredients - if a Hall of Shame ingredient is listed among the top five ingredients overall, steer clear. Just about every packaged food made in the U.S. has a food label indicating serving size and other nutritional information. The "Nutrition Facts" food labels are intended to give you information about the specific packaged food in question. Measurements of fat, cholesterol, sodium, carbohydrate, protein, vitamins, and minerals are calculated for a "typical portion." But, reading these labels can be confusing
  • Food Hall of Shame: Sugar, High Fructose Corn Syrup, Enriched Wheat Flour (White Flour), Saturated Fat, Hydrogenated Oil
  • Food Hall of Fame: Olive Oil, Garlic, Tomato Sauce, Spinach, Raw Nuts, Pomegranates

Get Your Sleep - The link between sleep and decreased longevity is due to the immediate effect lack of sleep has on human performance. Reduced sleep leads to poor decision making and affects everything we do: rushing when we should be methodical, forgetting important procedures, loss of attention (such as when driving), not having the energy to exercise, poorer reaction time, higher stress levels, elevated blood pressure, and the inability to adapt to change. These things lead to accidents in the short term and poor health in the long term.

Sleep is like a good meal. It must be at the correct time and well anticipated; it helps to be hungry, the food should look, taste, and smell good; your surroundings should be pleasing and you should have plenty of stress-free time to enjoy it. Make your bedroom as inviting as that meal and you will sleep better.
  • Do not look at the clock. Studies have shown that looking at the clock during the night increases insomnia. You will sleep more if you ignore the clock when you wake up during the night.
  • Leave work at the office and don't take it to bed with you.
  • If you wake during the night - do not think. Mental distraction is the name of the game. Try counting backwards from 100. The first time that you try this technique you might count from 100 two or more times. It is OK. Eventually, you will fall to sleep at about 95. You are training yourself to stop thinking about problems and to fall to sleep instead. It will take time to learn this good habit.
  • No caffeine after dinner. The half-life of caffeine is about four hours.
  • Alcohol makes you doze off quickly, but after it metabolizes it will interrupt sleep later in the night.

Quit Smoking - Smoking throughout the day is akin to living inside a burning building. Smoking degrades the collagen of your skin causing premature aging, destroys the cells inside your lungs, and promotes heart disease, cataracts, and cancer because of the oxidizing radicals released into the blood stream. It can contribute to back pain by dehydrating the spinal discs. People stop smoking every day and so can you. Some people find acupuncture to be very helpful at reducing cravings, and many people use nicotine patches for the same reason. But these are not as effective as your unswerving, absolute commitment to do whatever it takes to not smoke today. Just limit your smoking not today only. You can tell yourself that you can have a cigarette tomorrow if you just make it through today. Tomorrow morning when you wake up, tell yourself the same thing. There are many addicts who have successfully kicked their alcohol, heroin, or cocaine addictions this way. Kicking any addiction is tough. You can expect to feel stressed, anxious, and irritable at first. To expect anything else is unreasonable. But you can also expect that over time it will become easier and to not smoke.

Turn Off the Television - Watching television leads to obesity in two ways. First, every hour that you spend sitting in front of the television, is an hour spent being inactive. Kids should be outside running around, riding bikes, and playing with their friends. Adults ought to be involved in hobbies and community activities. Sitting in front of the tube results in burning fewer calories and a reduction in overall metabolism. Also, a number of studies have shown that people who watch television just eat more food. Watching television also has detrimental effects on the brain's cognitive function, especially in kids. Studies published by the American Academy of Pediatrics have shown that children who watch more than two hours of television per day struggle more with aggressive behavioral problems, difficulty in concentrating, sleep disturbances, and a dramatically increased risk of alcohol consumption as teenagers. Although most studies have been conducted on children, other studies have shown that the results are just as valid for adolescents and adults as well. These negative effects can be explained by understanding the effect television has on the brain.

Your Wellness Essentials

In today's busy world, finding time to exercise can be a real challenge. Home exercise equipment can be a huge benefit when it comes to a crowded schedule that leaves little room for fitness. Consider exercising while watching television or as a warm-up before leaving for work in the mornings. Without the hassle of going to the gym, adding exercise to your daily routine at home may make getting in shape a lot easier.

Here, you'll find useful information about exercise equipment, from buying advice to maintenance to what types of equipment are best for you. There is a tremendous variety of equipment on the market designed to help you exercise more effectively, and below are a few of those products which we recommend:
  • BOSU/Disk
  • Core trainer
  • Exercise ball
  • Foam roll
  • Power plate
  • Resistance bands/weights
  • Personal trainer
  • Videos, books, and Internet
  • Wrist metabolism monitor

Relaxation Techniques for Wellness

Today, we are more stressed-out than ever before. The stress of careers, deadlines, conflicts, and demands on our time and money take a huge toll on our health and well-being. Just as a chain tends to break at its weakest link, we seem to exhibit stress and strain in the weakest areas of our bodies. Stress basically comes in three forms of overload. We encounter physical stress, emotional stress, and chemical stress. In fact, we are subject to all three stress factors at the same time. When we overload, it always manifests in symptoms at our weakest link. Stress can provoke ulcers, migraines, low back pain, insomnia, and other illnesses.

It is impossible to remove all of the stress from life, however, safe all-natural, and effective stress reduction strategies can help offset the bad effects that stress produces. This strengthens the function of the nervous and immune systems at the same time, so you can make stress your friend, not your enemy. After decades of research, it is clear that the negative effects associated with stress are real. Although you may not always be able to avoid stressful situations, there are a number of things that you can do to reduce the effect that stress has on your body. The first is relaxation. Learning to relax doesn't have to be difficult. Here are some simple techniques to help get you started on your way to tranquility:
  • Control your breathing
  • Find your mantra
  • Muscle relaxation 
  • Soothing sounds
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