The foundation of a healthy lifestyle is built on habits—those small, daily actions that collectively shape our well-being.
As chiropractors, we view health as a dynamic, interconnected state of being. Our spine, nervous system, and daily routines all play pivotal roles in determining how we feel, move, and function. Growing healthy habits is not just about discipline; it’s about alignment—both physical and mental. The evidence is clear – consistent and sustainable lifestyle changes and habits lead to better long-term health outcomes.
It’s the start of a new year and this is a time when many people are reviewing their past choices and planning better ones for the coming year. It’s important to give yourself grace and to start small. Choose something achievable and then add on. A huge overhaul can be very overwhelming while still trying to work, parent, and do all the other ‘life’ things.
I’ve included some small changes you can make that will make a big impact:
Movement is Medicine
Modern life often encourages sedentary behaviours that strain our spines and bodies. A habit of regular movement, even in small increments, can counteract these effects. Incorporate stretching, walking, or desk exercises into your daily routine.
Aim for daily aerobic fitness activity. The goal is one hour (60 minutes accumulated) per day; however, 30 minutes per day will still give you HUGE benefits. Brisk walking for just 30 minutes per day 6 days per week translates to a significant reduction in cancer, heart disease, stroke, Type 2 diabetes, obesity, and depression and significant increases in energy, sleep quality, moods, learning, and memory.3
Supercharge Your Nutrition
What you eat directly affects your health. Prioritize a diet rich in whole foods like vegetables, fruits, good quality meats, fish, nuts, and seeds. Two of the most important nutrients for overall health are vitamin D and Omega 3 fatty acids.
Research indicates that sufficient intake of Omega-3 fatty acids is important for heart health, blood sugar regulation, brain health, emotional health, bone health, digestive health, immune health, and cancer prevention.1
Being deficient in vitamin D is a significant causal factor in the following: cancer, heart disease, multiple sclerosis, inflammation, depression, colds, and flu, decreased immune function, asthma, autism, asthma, autoimmune diabetes, allergies, bone loss, chronic pain, loss of athletic performance, and premature aging due to decreased ability to repair DNA telomeres.2
Embrace Gratitude
Multiple studies now suggest that people who feel more gratitude are much more likely to have higher levels of happiness and lower levels of depression and stress. Of any personality variable, it seems to have one of the strongest links with mental health.4
Daily exercise = There are many things in our lives, both large and small, about which we can be grateful. Think about and write down three (3) things in your life for which you are grateful. Perform this exercise EVERY night before going to bed. Within a short time, your brain will be trained to look for things or experiences to add to your list.
In summary – walk daily, increase your omegas and vitamin D, and practice gratitude!
Healthy habits don’t grow overnight, but with patience, consistency, and the right support, they can flourish. By aligning your physical health with mindful choices, you can cultivate a lifestyle that supports vitality, resilience, and well-being for years to come.
NB: For our regular clients:
We have a wonderful tool called the LHRA that can help you really dive into the areas that may need some work. If you’d like to complete this, please contact our office or let us know at your next appointment and we will assign a complementary LHRA to your file.
References:
1. Maroon JC, Bost JW. 2006 Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain. Surgical Neurology. 65(3):326-331 2. Harris, W. & Isley, W. Clinical evidence for the cardioprotective effects of omega-3 fatty acids. Current Atherosclerosis Reports. 2001 Mar;3(2):174-9. 3. Eaton, Eaton & Konner. Paleolithic nutrition revisited: A twelve year retrospective on its nature and implications. Eur J. of Clin Nutr. 1997: 51;207-216. 4. Ibid.
2. Jemal A, et al. Cancer statistics, 2007. CA Cancer J Clin. 2007 Jan-Feb;57(1):43-66 Stewart Leavitt, Ph.D. 2008 Vitamin D – A Neglected ‘Analgesic’ for Chronic Musculoskeletal Pain. Pain Treatment Topics. Aloia, J et al. Epidemic Influenza and Vitamin D. Epidemiology and Infection 2007, Vol 135 (7) pp. 1095-1098 Al Faraj S, Al Mutairi K. Vitamin D deficiency and chronic low back pain in Saudi Arabia. Spine 2003;28:177-179
3. Chakravarthy MV and Booth FW. Eating, exercise, and “thrifty” genotypes: connecting the dots toward an evolutionary understanding of modern chronic diseases. J Appl Physiol 96: 3–10, 2004. Ratey, JJ. Spark: the revolutionary new science of exercise and the brain. 2008. Little, Brown and Company. New York, NY 10017
4. Wood J, Joseph S, and Linley A. Gratitude – Parent of all virtues. The Psychologist, Vol. 20, No. 1, Jan 2007.
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