7 Simple, Effective Habits to Instantly Improve Your Health
1. Drink Enough Water: Did you know ½ of your body weight in ounces is the recommended daily amount? (+ more if you sweat or live in a warmer climate.) However, avoid drinking more than 100 ounces a day (even if you weigh more than 200 lbs) because you risk flushing much-needed electrolytes from your body.
WHY: Proper hydration is one of the best ways to improve your full-body health, from your skin and sleep to your digestion, energy, and even hair, bones, and joints. Plus, making sure you’re hydrated well keeps you from mindlessly snacking or grazing on things just because you “feel” hungry. Did you know most of the time you’re actually thirsty when you feel hungry?
Pro Tip: Upon waking, before drinking or eating anything else, drink 16 oz of purified water. When you wake up you’re in a dehydrated state so it’s important to drink water to re-hydrate, flush out toxins, and stimulate your digestive system.
2. Get Morning Sunlight: Expose your eyes to sunlight for 10 minutes as soon as possible after waking.
WHY: God designed our bodies to function best when we follow it’s innate internal clock that signals to various parts of the body and organ systems to perform specific functions on a 24 hour cycle (also known as circadian rhythm).Taking in natural sunlight first thing in the morning helps properly align your sleep cycle and associated hormones (like melatonin) to be released at the proper time of day which promotes consistent, restorative sleep.
Pro Tip: Go a short walk first thing in the morning, enjoy your prayer and meditation time outside, or eat your breakfast on the deck as the weather warms up. Resist the temptation to wear sunglasses though, as you want your eyes to be able to soak up the rays for maximum impact. If you can’t get outside in the morning, sit by a window near the sunrise and don’t wear sunglasses when driving (in the morning) as some form of sunlight is better than none.
3. Move Your Body 20 Minutes Daily: Our bodies were created to move and most adults are way too sedentary for their own good. Find an activity you ENJOY doing that gets your heart rate up for 20 minutes straight and make it a daily priority in your schedule. If you are able to move your body you are LUCKY and beyond blessed, so don’t take it for granted.
WHY: Blood flow detoxes our bodies which detoxes our thoughts and energy. Fresh air helps our lungs breathe in new oxygen to regenerate and repair itself (and keep our immune systems healthy), and all the cells in our body thriving. Plus, exercise is one of the BEST ways to instantly feel happier (thank you dopamine), strengthens your heart, and keeps you cognitively sharp.
Pro Tip: Prioritize strength training 3x a week. Increased muscle mass is directly correlated with longevity because you need protein reserves to survive disease, and most of your protein is stored in your muscles. Your muscle is also a primary regulator of your metabolism. The more muscle you have the more calories you burn at rest and the more glucose receptors you have. Those receptors lower your glucose levels after a meal and decrease your risk for diabetes.
4. Eat Vegetables at Every Meal: Rather than try to overhaul your diet at once, start by with a small step of simply adding a serving of veggies at every meal. Yes, even breakfast, which may require you to get a little creative if you eat the typical American breakfast of carbs and sugar. But even if you still chose to eat a sweet breakfast, at least you’d be starting your day off with something nutritious as well.
WHY: Veggies are packed with phytonutrients which help our bodies fight off free-radical damage and oxidative stress. They’re also high in fiber and water which helps us feel full and satisfied after meals and feeds our gut mircobiome which strengthens our immune system.
Pro Tip: Swap rice for cauliflower rice (found in the frozen section of grocery store), zoodles (spiralized zucchini) or spaghetti squash for wheat noodles, and bell pepper halves, roasted portabella mushroom caps, or lettuce wraps instead buns or bread. For breakfast, try a #fab4 green smoothie (to balance your blood sugar and keep you full for hours), cauliflower oats (trust me, they’re delicious), an egg bake that can be made ahead of time and cooked with lots of veggies and sausage, or simply reheat grilled or roasted veggies to go with your breakfast meat and sprouted whole-grain toast.
5. 10 Minutes of Quiet Time/Me-Time a Day: What you do with those 10 minutes is up to you - the important thing is it should bring you JOY and refresh your soul. This is NOT “zone-out time” on your phone where you end up scrolling social media for too long. This is an intentional practice that brightens your mood, helps you feel more grounded or at peace, or gives you space to check in with your emotions.
WHY: As hard-working individuals and parents it can be extremely challenging to make time for yourself. But here’s the thing: You can only put off taking time for yourself for so long before it leads to mini moments of breakdown, overwhelm, or snapping at your kids. Intentionally taking 10 minutes out of the day to treat your mind or body to something that brings you calm or joy helps reduce stress and anxiety and makes you a better parent, spouse, and friend.
Pro Tip: In case you’re not sure where to start, here are some self-care ideas to get you going: Journaling, reading something uplifting, prayer, devotional, gratitude list, bath, breath work, stretching, listening to a favorite playlist or podcast, baking or cooking, playing a favorite sport, crafting, making yourself a nourishing warm tea or beverage, calling a friend.
6. Prioritize Sleep: Get at least 7 - 9 hours of sleep on a consistent basis, making sure to go to bed by 10:30pm to align your sleep cycle with your body’s circadian rhythm.
WHY: Getting enough quality sleep is CRITICAL for stress-management, emotional wellbeing, detoxing your body, conquering cravings, and weight loss.
Pro Tip: Sleep in a cool room (60 – 67 degrees) and keep your bedroom as dark as possible. If you need some science-backed ideas to improve your sleep, listen to this podcast on The Model Health Show: The Sleep and Fat Loss Masterclass.
7. Get Adjusted: Weekly chiropractic adjustments are essential to restoring or maintain your health so you can feel your best and achieve your wellness goals.
WHY: Your nervous system is the master control center for how everything else in your body works - from your brain, to your lungs, digestive track, immune system, and reproductive organs - to name a few. Getting regular adjustments makes sure there aren’t short circuits or interference in communication in the nervous system so you can adapt to stress and feel your best.
Pro Tip: Once your health concerns have been resolved, it’s best not to go more than 2 weeks without an adjustment (once a week is ideal) to maintain optimal nervous system functioning and health.
Why See a Chiropractor if You’re Not Symptomatic?
Do you only brush your teeth when you have cavities, wash your face when you have acne, or call a friend when you’re feeling down?
You do those things to PREVENT cavities, breakouts, and a sad mood because those habits PROMOTE WELLNESS and allow you to live your healthiest, happiest life.
The same goes for chiropractic care.
While it’s true that we help RESTORE people’s health we’re equally as passionate about PREVENTING illness, developmental delays, and emotional dysregulation.
Here's how you'll benefit from regular chiropractic adjustments (even when you're feeling good):
- Improved ability to adapt to stress and your environment
- Improved ability to adapt to stress and your environment
- Fewer sick days
- Better sleep (longer and deeper)
- More energy
- Increased focus
- Happier mood
- Improved emotional regulation
- Keeps your autonomic nervous system OUT of the sympathetic zone (fight or flight) so your body can focus on healing
- Saves you time and money because you won't be needing as many doctor visits, medications, or prescriptions
- Fewer injuries
When you’re ready to stop feeling tired, stressed, or overwhelmed come get adjusted! Our approach to wellness care is easy, fast, and inexpensive compared to most doctor visits, prescriptions, and surgeries.