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Better Health: Easy Routines to Change Your Life, Part 1

By Dr. Molly Casey

Just Breathe

It’s easy to get overwhelmed by the thought of implementing healthy new routines or habits into daily life. That’s what often keeps many folks from making any changes at all. In fact, patients frequently think they need to find the perfect workout or the best diet; in the search for the “perfect” or the “best,” they drown in information and become paralyzed in inaction: “What do I do, there is so much information out there?” As a result, folks often do nothing.

In this article and the next, I’ll share a broad yet actionable way to look at one’s health every day. Applying these six components daily will create a solid path from which the journey to good health can unfold at an optimal level. Here are the first three components of a healthy path for a healthy life.


Communication is the exchange of information. Your brain has the ability to communicate with every cell, organ, system and structure in your body. The foundation of optimal health comes as a result of the clearest possible communication function, not only in your body, but in your life and relationships as well. Inside the body the nervous system is the way the brain communicates with the body and the body with the brain. The spine houses and protects the nervous system. The better the spine moves and functions, the more your communication system is able to function without interference. Regular chiropractic adjustments promote optimal communication in your nervous system by restoring proper spinal joint motion and promoting spinal health.

It’s wise to promote the cleanest, clearest levels of communication in all areas of your life, including outside the body; it can impact what happens inside your body. This means working to be, and stay, on the same page with your expectations and responsibilities in personal and professional relationships; when communication decreases, problems and stress increase. Poor communication hinders your physical health regardless of where it comes from, inside or outside the body.


Living beings need water. They need it in clean and in proper amounts. The moment you get up, give yourself a 25-ounce glass of clean water, which is anything other than tap water (it’s generally filled with many toxins, including heavy metals, no matter how “good” it tastes). Repeat this midday and then dinner time (say noon and 6 p.m.) on a daily basis. The practice of implementing hydration at specific times purely creates structure and routine. The general rule for proper hydration is drinking half your body weight in ounces of water daily. If someone weighs 150 pounds, that is equivalent to 75 ounces of water daily. Notice that if you did nothing other than this routine you would achieve the proper hydration level with great ease and very little thinking or effort. Those who weigh more can add additional ounces throughout the day. Those who weigh less can simply decrease the ounces consumed. It’s that easy.


The cells of your body require oxygen; without it, you die. Yet few people focus on actually breathing properly, therefore many folks negatively affect their own body’s ability to function optimally. By failing to do so, they also decrease their body’s ability to deal with and dissipate the effects of stress.

Proper breathing takes practice but very little time. I suggest at the times you take in water daily that you also spend 60 extra seconds and focus on deep breathing. This is a very easy practice, it just takes consistency. The more you practice it, the more you’ll unconsciously utilize it during your day.

To breathe correctly, sit or stand with your shoulders down and back, packed against your spine. Put your finger just below the chest line at the point where your rib cage meets. Pretend there is a string attached at that point and it is pulling you up. This creates proper posture. Then put one hand on your belly below the belly button and breathe down deeply. As you breathe in, the hand on your belly should be pushed out. As you exhale, your hand should move inward towards the spine. Inhale for a count of five to seven seconds and exhale for the same count. Repeat for one minute three to five times a day. Your life and health will change.


It is so easy to get overwhelmed by the inundation of information in society with regard to living a healthy life. To get moving on the right path, it’s in your best interest to simply keep the approach broad yet consistent. As those routines become habitual, you can embrace more complex approaches.

The basis of all health both inside and outside of the body is communication. Water is the lifeblood of man; the body must have water to survive and thrive. Oxygen is a requirement for life and optimal health, so regular deep breathing will promote optimal functioning and help decrease stress.

Stop into The Joint Chiropractic and let the chiropractors help you in your journey toward experiencing the highest quality health in daily life. Be sure to check out Part 2 for three more routines that can improve your life.

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