We have included here a range of different recommendations that we give to our patients/clients. The key areas that are the basis of a balanced and healthy life are exercise, diet and mental health.
Recent research suggests that if we spend 8-10 hours/ day sitting our life spans will be reduced by up to 5 years.
• Exercise regularly, at least 3-4/week. Work up a sweat - up to 80% max heart rate (max = 220 minus your age, eg. if 40yo max heart rate is 220-40=180) - and maintain it for 30-40 minutes. Choose active hobbies.
• Whatever other exercise you do make sure you also walk as it is greatly beneficial.
• While exercise uses energy it actually leaves you feeling more energetic. Instead of collapsing on the lounge at the end of the day, go for a short walk and feel the difference. Get up 30 minutes earlier in the morning, go for a stroll and enjoy the best part of the day.
• Garden - getting your hands in the dirt is beneficial, its 'grounding'.
• Swim - water too has a soothing, healing effect on the body.
• Don't lift and twist in the one movement. This is THE movement combination largely responsible for many serious low back problems as it places maximal strain on the discs of the low back.
• Be most careful with, awkward objects. The fact that an object is awkward to manage indicates that the body is in a compromised situation. In this circumstance it only requires a little extra strain to create an injury.
• Don't sit for extended periods. As a reminder, set an alarm for every 40 minutes to:
1. Check your posture - use the Brügger relief position to help.
2. Stand and have a small walk before continuing.
3. Alternatively, if taking a phone call, stand and walk a little while on the phone.
4. Put the printer at the other side of the room so you have to get up to get to it.
• Don't worry about what you cannot change.
• If faced with a 'situation', either change it, leave it or accept it.
• Don't sweat the small stuff - and what we worry about is mostly small stuff.
• Maintain regular daily patterns - go to bed at a similar time and wake at a similar time each day.
• Exercise regularly.
• Get sufficient sunlight.
• Maintain healthy dietary habits.
• Put aside some quiet time each day to ponder, read, listen to music, meditate or just goof off.
For further information:
Books: The Power of Nowby Ekhardt Tolle
Don't Sweat the Small Stuff by Richard Carlson, PhD
Emotional Freedom Technique - a highly recommended, simple reflex tapping technique for stress relief -http://www.emofree.com/eft-tutorial/tapping-basics/how-to-do-eft.html
Teachings of the Dalai Lama.
Remember that, at the same time as managing these aspects of your life, keeping your spine healthy is an integral and most important part of being at your best. Keep your spine healthy by having a regular 'tune up' with your Chiropractor.
• Reduce simple sugars, starches, grains and dairy. These cause changes in the way our body uses insulin and changes in our gut bacteria. This then creates a state of chronic, low level inflammation throughout the body. This is called metaflammation and is linked with a great variety of chronic diseases including diabetes, cardiovascular disease, fibromyalgia and a variety of autoimmune diseases.
• Eat breakfast - keep to fruit and protein largely and reduce/eliminate cereal/bread.
• Drink sufficient water - we recommend 25ml/kg bodyweight. If you weigh 80kg that's 2 litres/day and more if you are working up a sweat.
• Reduce/eliminate stimulants - coffee, alcohol, sugar, tobacco
For further information:
Vitamin D- 4000IU/day
Omega 3 fatty acids rich sources include: flaxseeds, walnuts, salmon, beef, cauliflower.
For more detailed info re Omega 3's: READ HERE
Dead Doctors Don't Lie WATCH HERE
Acid vs Alkaline Foods READ HERE
Liver / Gallbladder Cleanse READ HERE