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Daily Practices to Improve Your Health & Wellness

We all want the best for ourselves, but sometimes it’s easier said than done to make the necessary changes and habits. Major shifts to our routine are hard to take on all at once, and will often leave you feeling overwhelmed and discouraged. 

In fact, it’s the small, daily habits that we commit to that can lead to positive and lasting change in the long run. By focusing on one thing at a time, you can make meaningful progress toward a healthier life, and over time, these small changes will add up to benefit your overall health and well-being. 

My name is Dr. Chris, a Chiropractic Doctor at Gulf Coast Rehab & Wellness, and I believe that everyone has the potential to improve their health and live a fulfilling life. Today, I put together some of the most crucial daily practices to adopt in order to improve your health & wellness. 

Exercise Regularly 

Not only does exercise help maintain a healthy weight, but it also improves cardiovascular health, strengthens bones and muscles, and more. Stronger muscles keep your spine in alignment as well! 

At least 30 minutes of moderate exercise, such as brisk walking, should be done five days a week. If you don’t have the time to commit, try breaking up your exercise when you can throughout the day. It’s the little changes that matter! 

Get Enough Sleep 

Sleep is essential for physical and mental health. On average, 8 hours of sleep is a good amount to shoot for every night. To help achieve this, avoid screens for at least an hour before bedtime; as the blue light emitted by electronics can disrupt the production of melatonin, a hormone that regulates sleep. 

Try using “night mode” on your phone, which applies an orange tint to the screen reducing blue light. 

Establishing a relaxing bedtime routine is another good way to help yourself stay on track. Try reading a book or taking a warm bath to signal to your body that it’s time to sleep. 

Practice Good Posture 

Our spine is the foundation of our body and when it’s out of alignment, it can cause pain and discomfort, and even lead to chronic conditions. 

One simple way to ensure proper spinal alignment is to maintain good posture while sitting, standing, and sleeping.  

• Sitting – Make sure to use a chair that supports your back and avoid slouching.  
• Standing – Keep your feet hip-width apart, engage your core muscles, and keep your shoulders relaxed and down. 
• Sleeping – Use a pillow that supports your neck and aligns your spine, and sleep on your back or side, as opposed to your stomach. 

Take Breaks from Sitting 

Wait, sitting is already a break for your body, right? Despite sitting being comfortable, too much sitting can put strain on your body. Prolonged sitting can lead to: 

• Muscle imbalances 
• Skeletal misalignment 
• Poor posture 
• Back pain 
• Increased risk of serious conditions such as heart disease and type 2 diabetes 

Taking regular breaks throughout the day can help reduce stress, improve productivity, and enhance overall well-being. Get up and stretch, go for a walk, or just stand up for a few minutes! 

Eat a Healthy Diet 

A balanced and nutritious diet is crucial to good health. Eat a variety of fruits and vegetables, lean proteins, and whole grains to ensure that your body is getting all the vitamins and minerals it needs. 

Limit your intake of processed foods and sugar, and opt for water instead of sugary drinks. Pay attention to portion sizes, and try to eat slowly, taking the time to enjoy your food and recognize when you’re full. 

Stay Hydrated 

Make sure to drink enough water each day to keep your body functioning properly. Aim for at least 8 cups of water a day, and more if you are physically active or if the weather is hot. 

Wellness Includes Your Mental Health  

Our mental and emotional well-being is just as important as our physical health and, in many ways, they are connected. That’s why it’s critical to prioritize our mental health as part of our overall wellness journey.  

By focusing on both our physical and mental health, we can create a truly holistic approach to wellness and live our best lives. Here are some small daily practices to improve your mental health. 

Practice Mindfulness 

Mindfulness is the practice of focusing one’s awareness on the present moment. This includes methods such as meditation, yoga, and tai chi; all of which have been shown to reduce stress, improve sleep, and enhance overall well-being.  

Start by practicing mindfulness for just a few minutes each day, gradually increasing the amount of time you spend in this state. 

Stay Connected 

Staying connected with friends and family is essential to good mental health. Spending time with loved ones, participating in social activities, and volunteering in your community can help reduce stress, improve mood, and increase overall happiness. Less stress on the mind leads to less stress on the body! 

Plus, when we engage in social activities and spend time with loved ones, we are often more likely to be physically active, whether it be through sports, hobbies, or just going for a walk together. 

Ready for Wellness? Make an Appointment at Gulf Coast Rehab & Wellness 

We are committed to helping our patients achieve their health and wellness goals. By incorporating these simple daily practices into your routine, you can take an active role in your own health and well-being.  

Whether you are looking for chiropractic care, physical therapy, IV treatments, or more, our doctors offer various services that can help improve your health and quality of life. Contact us today to schedule an appointment.