The Building Blocks

The new year is a good time to give thought to the areas of our lifestyles that could use some improving. Write a plan prioritizing what needs the most help.

Sleep:

Aim for 7 to 9 hrs of sleep per night. Make your room as pitch black as possible. Invest in black out drapes if necessary. Studies have shown that not getting enough deep sleep puts us at higher risk for heart disease, diabetes, and high blood pressure. Just a few days of poor sleep begins to hurt our physiology leading to weight gain and decreased health.

Exercise:

Pick a type or several types of exercise that you enjoy, and rotate them based on how you feel day to day. One day you might swim, and the next time lift weights or run. Set a goal of exercising 2 X per week, and work up to 3-4 X per week over time. Spend 30-40 mins. per exercise session only, to reduce burnout and improve results.

Diet:

Start improving your diet by reducing your intake of processed foods, alcohol, sugar, and soft drinks. Focus on eating whole foods in their most natural state. Eat some protein and fat with each meal to stabilize your blood sugar and hunger. When possible choose organic foods to reduce your exposure to pesticides. Get creative with new recipes and enjoy what you eat.

Water:

The adult human body is made up of approximately 60-75% water. Staying hydrated is an essential component to good health. Aim to drink 1 ounce of water per 2 lbs of body weight per day. A 140 lb woman should drink approximately 70 ounces of water per day. Increased water loss due to exercise, a hot climate, or illness would increase your requirements. Use a water filter to remove impurities from your water prior to drinking. Bring water with you on the go, preferably in a non-toxic container such as stainless steel or glass.

Muscle Work:

Invest in your health through muscle work such as a foam roller, chiropractic treatment, and or massage therapy. These treatments loosen muscles, improve circulation, reduce pain, and improve flexibility. By addressing back pain, neck pain, and injuries, you can remain active with good posture over the coming year. Dr. Sarro is a Chiropractor in Hanover serving the South Shore of MA.