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Tune Up for Summer: A Cheat Sheet to Better Health

By The Joint Chiropractic

Average Man Standing at Starting Line

Summer is almost here. After all the preparation for the upcoming season, it’s time we take a look at some proactive ways to stay healthy. Health care has often been confused with sickness care. The fact is, most people only go to the doctor because they are sick. Few, if any, are practicing preventive care -- taking measures to stay healthy and prevent disease from occurring in the first place. History has revealed that prevention is the only true way to fight disease and live a long, healthy life. Obviously there are no guarantees and no secret formulas, but the best way to increase our chances of living a long and healthy life is to stack the odds in our favor. Below are 10 simple steps that, if made part of your health regimen, may increase your chances of attaining and maintaining a healthier, more active lifestyle. Remember to always consult your health care provider before implementing any exercise program or change in your diet.

10 Steps to Better Health

Incorporating these health rules into your life may help you lead a longer, healthier life.

  • Reduce/eliminate junk food, fast food, fried foods, starches, and sugars. Gluten-enriched whole wheat and multi-grain can be just as bad if you eat too much of it. It will still act like a simple starch, so reduce your intake of bread, pasta and cereal. Get more of your complex carbs from fruits and vegetables and less from grains. Many of the foods that seem to be the easiest -- drive-thru, anyone? -- are packed with preservatives.
  • Reduce/eliminate soft drinks, juices, sports drinks and milk/dairy products. Drink a minimum of 6-8 eight-ounce glasses of pure water each day beginning when you first awaken. The importance of drinking enough water can’t be overemphasized. That doesn’t include sugar-filled flavored waters or other substitutes. Just pure water the way nature intended.
  • Consume a minimum of 5-7 servings of fruits and vegetables daily. Always include melon and berries in the fruit category. Fresh is better. Choose a variety, don’t just eat all servings of the same thing. A serving is equal to one-half cup, by the way.
  • Eat a healthy breakfast. Steel cuts oats with nuts, cinnamon, fruit, honey, etc., is a great breakfast. So, too, are melons, berries, omega-3 enriched eggs, raw nut butters (almond and cashew) with apple slices, etc.
  • Choose healthier sources of fat and protein such as avocados, nuts/nut butters and, unless you are a vegetarian, consume more fish and less red meat. Studies have indicated that consuming one avocado per day can significantly improve your cholesterol, heart and brain health.
  • Eat small meals throughout the day as opposed to eating three (or fewer) large meals.
  • Obtain a minimum of 6-8 hours of sleep per night.
  • Consume 20-35 grams of fiber per day and omega-3 oil and omega-3 fatty acids as part of your daily diet. Use supplements to ensure proper nutritional intake when necessary.
  • Exercise a minimum of 30 minutes per day, 3-5 times per week. Brisk walking is one of the most underrated and best exercises you can do for your joints, cardiovascular system and overall health. Incorporate resistance training (weights, machines, etc.) into your weekly regimen to maintain general muscle tone and strength. Always integrate proper stretching before and after exercise to help prevent soft tissue injuries.
  • Incorporate routine chiropractic care into your overall health regimen to improve proper joint motion, improve nerve function and enjoy a more active lifestyle.

How Chiropractic Can Help

When one or more joints become restricted in the spine, it causes a lack of motion that can cause an interruption of the nerve communication from the brain to the body. This interruption can affect the cells, tissues and organs, often inhibiting your performance and creating pain and discomfort. Licensed doctors of chiropractic (such as those at The Joint Chiropractic), referred to as DCs, apply a gentle, targeted movement to the restricted joints to improve motion of the body’s spinal column and extremities, thereby enhancing nerve function. This highly controlled procedure is known as a chiropractic adjustment.

Make chiropractic a part of your wellness lifestyle and have your spine checked for joint dysfunctions. Whether suffering from pain or not, keeping your body functioning at its peak is one of the best investments you will ever make. More and more people are experiencing the benefits of routine chiropractic care. They are learning that chiropractic makes a much better vitamin than it does an aspirin. Make chiropractic part of your “tune up for summer regimen.” Discover how millions of Americans have not only found relief from pain, but also a pathway to wellness that has led to a healthier, more active lifestyle.

About The Joint Chiropractic

The Joint Chiropractic is the largest network of chiropractic clinics in the United States and performs more than 4 million patient visits per year. We provide affordable personalized treatment plans and accessible locations with evening and weekend hours that make it easier to experience the benefits of chiropractic and an improved quality of life. To learn more and find the clinic nearest you, visit

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