10 Tips on how to ACTIVELY MAKE YOURSELF healthier!

Dr Bridget

Interests: Mum's and Kid's Health, Headaches

As chiropractors, we're always talking about stress on the body, the physical (things like poor posture and injuries), the emotional stress (we all know about that one) and chemical stress (who's had a headache after too much sugar before?).

So here are 10 simple ways to beat these stresses out of your everyday life

1. Start your STOMACH the right way. There's heaps of fad diets out there, low fat, low carb, high fat, paleo, keto... It's pretty much impossible to keep up, so let's just use some good common sense. Why do we eat breakfast? It helps sustain us through the day, so eating sugary cereals (check your packets *I'm looking at you Iron Man Food*), and maybe swap it for something a bit higher in fats and proteins, as they are slower release energy. I love starting with Chia pudding (Chia seeds, coconut milk and fruit). Yum, nutritious and lots of long lasting energy.
   
   
2. Start your HEAD the right way. Research shows that spending 10-20 minutes meditating (breathing and relaxing - sounds pretty easy right?) can increase your productivity. There are a bunch of great apps on your phone you can try, I think 'Smiling Mind' is a great one. Take just 10-20 minutes a morning, you don't even have to get out of bed, and make your day a whole lot less stressful.
   
   
3. Start your BODY the right way. If you're lucky enough to get a solid 6-8 hours sleep (we have 2 kids under 3!!!) then you most likely wake up a bit stiffer than you went to bed. It makes sense, if I told you to sit in a car for 6-8 hours, you probably wouldn't, because you'd feel stiff and sore! So spend a good 30 seconds a morning doing some simple low back stretches before you get out of bed. If you need more, jump on YouTube and look up some basic Yoga/Pilates/Tai Chi, whatever makes you feel good!
   
   
4.  Fuel your STOMACH throughout the day. SNACK TIMEEEEEEE. Firstly, if you start the day with a decent, low GI meal (low in sugars) then you most likely won't need to snack. But if you do find you need to nibble on something to get through the day, try some home-made trail mix. Avoid paying top dollar at the supermarkets and go to your local farmers market, buy bulk amounts, whatever you want. Mix up some organic nuts, seeds and dried fruit (what you spend extra in organic, you MORE than make up for by buying in bulk) and store in airtight containers. Yum, easy, lasts ages.
   
   
5. Fuel your HEAD throughout the day. Take the time to go for a walk during the day. Why isn't this in the body section you ask? Walking for the sake of walking during the day isn't for your body, it's to clear your head and help you move forward; stop mulling over that problem you had at your desk and take some time for you.
   
   
6. Fuel your BODY throughout the day. Again, exercise has amazing benefits; just 30 minutes, 3 times a week for 30 minutes at fairly intense level (you should be able to talk, but not have a conversation) helps regulate your brain chemicals. If you want to sleep better (increased melatonin), feel happier, (increased dopamine) and have less pain (decreased cortisol), then exercise is for you!
   
   
7. Complete your day with a happy STOMACH. One the of biggest problems when it comes to gut health is your GOOD gut bacteria. A really good idea is to boost your gut health with a good quality probiotic, a nutritious and healing bone broth, some fermented food and/or some good quality gelatine. You would be surprised how easy it is to incorporate these things into your diet, then you'll be SHOCKED at how much better you feel.
   
   
8. Complete your day with a happy HEAD. Talk to people! Whether it be reaching out for help if you need it, talking to a friend who has been in a similar situation, or confidently speaking with someone who's caused the issue, get it out there! A problem won't go away by itself, and you won't have a clearer head till it is.
   
   
9.  Complete your day with a happy BODY. Change it up! We're not designed to sit at a desk for 8+ hours a day, nor sit in a truck or even stand behind a register for prolonged periods of time. Whatever your job, vary your duties up as much as you can. If you sit at a desk, make sure you do bum wiggles every 15-20 minutes, get out of your chair at least hourly; grab a drink, talk to a co-worker instead of emailing and use the stairs instead of the lift (even if it's just 1 or 2 floors). If you're at a register, do gentle hip hula hoops, practice balancing on 1 leg (no one can see you, or if they do, let them be jealous of your balance!!!!)
   
   
10. Get your spine checked! function that extra bit better with an adjustment from your local chiropractor, talk about food, exercise and headspace and ACTIVELY become a better version of you.