10 Tips to Overall Health

1.     Have regular spinal check-ups. Keeping the spine free of subluxations allows the nervous system to function and perform at its optimal levels, giving the body total and absolute health.

2.     Proper hydration of water should be maintained daily. At least 8-8oz glasses of water should be consumed throughout the day. It is recommended to drink at least 2 glasses in the morning to rehydrate your body from a long night of sleep.

3.     Follow and maintain a healthy diet. An overall diet filled with raw fruits and vegetables maintains proper balance and is essential for fulfilling the body’s requirements of essential vitamins, nutrients, and minerals. A balanced meal of protein and carbohydrates is recommended. 6 smaller meals throughout the day will help to keep your metabolism at a constant rate while keeping insulin and glucose levels constant.  Breakfast is the most important meal of the day and refuels a depleted body from a long night's sleep.  Apples are a great on the go snack, as pectin in apples stabilizes the blood sugar. Protein also stabilizes blood sugar and refuels muscles that have been deprived of protein after sleeping for 7-8 hours. Eating carbohydrates in the morning also restocks the energy stores and prepares the body for the rest of the day.

4.     Vitamins and supplements should be used daily to supplement and support the body to provide all essential vitamins, nutrients, and minerals. They should not be used as a substitution to a balanced healthy diet of raw whole foods.  Quality vitamins and supplements should be recommended through your health care professional and not through large retail stores.

5.     Participate in preventative health therapies such chiropractic, acupuncture, massage, meditation and relaxation. All these therapies have one thing in common: they allow your body to naturally relax, heal, and perform at its optimal levels without the use of drugs or surgeries.

6.     Strength training and regular exercise keeps the body strong. It is important for core body strength, increasing muscle mass, increasing metabolism, maintaining bone mass and overall circulation. Having a higher ration of muscle mass burns more energy throughout the day than fat mass.

7.     Aerobic Cardiovascular exercise is different than strength training and usually involves walking, running, biking, Pilates, yoga, or swimming. Aerobic exercise involves keeping your heart rate at an individual specific level for at least 20-25 minutes. This type of exercise builds a strong heart and helps to burn fat.

8.     Stretching on a regular scheduled routine keeps the muscles flexible and pliable. Stretching helps to keep your muscles loose and can help in reducing tension from building due to stress. 

9.     Quality and regular sleep of at least 7-8 hours. Getting the proper sleep every night allows your mind and your body a chance to rest and heal itself. Not getting enough quality sleep can greatly reduce the performance and the health of an athlete to the everyday person.

10.  Orthotics support and increase shock absorption to weakened or fallen arches. Proper support of the arches allows for proper support of the ankle, knee, hips, and back by realigning the body from the ground up.  They increase overall balance throughout the body and aid in the prevention of plantar fasciitis, heel pain, bunion formation, shin splints, and low back pain.