6 Easy New Years Resolutions in oakland ca
Every year I come up with a huge list of New Year's resolutions. Typically I'm going to exercise more, less screen time, put down the phone, cut out all sugar and grains, stop overextending myself, enjoy the moment... The fact of the matter is though, that with this overwhelming list, I rarely stick to any of the resolutions and by February I'm back to my old self again.
I'm not alone in this yearly dance. Each January, roughly one in three Americans resolve to better themselves in some way. A much smaller percentage of people actually make good on those resolutions. While about 75% of people stick to their goals for at least a week, less than half (46%) are still on target six months later, a 2002 study found.
Today I've decided to provide a list of small things you can do that will make a big impact. The goal is easy changes that can completely change your health for the better. Try one or all six.
1. Quit Painkillers
Pain medications provide pain relief (maybe you even popped a couple to nurse your post-NYE hangover), but it’s important to balance the potential benefits with the risk of dangerous side effects, such as kidney damage, increased blood pressure, and digestive issues (like leaky gut and gastro-intestinal bleeding). Instead of reaching for your medicine cabinet, use ice, drink more water, or hey - call your chiropractor! I can help you. Call today for a free consultation: 510-922-1579 or visit www.core-wellnesschiro.com
2. Sit Less and Stand More
We've all heard that sitting too much can be deadly. Recent research has linked sitting for eight hours or more a day with developing kidney disease, as well as a host of other chronic conditions. This is true even in otherwise physically-active people. Sitting for that many hours is typical for the average desk job, but most of us go way beyond that. We sit while driving, on the couch, looking at our phones, and during meals. If you have to sit, consider sitting on a fit ball instead. That will keep your muscles active while you balance. Consider also a standing desk at work and walk around when you can. Pace while you're on the phone and get creative. A meeting while you're walking around the neighborhood can often be more productive than sitting in a sleepy office.
3. Quit Soda
Soda, while sweet and fizzy, carries with it a lot of risks. The biggest risk for regular soda drinkers is the excess calories, says Lona Sandon, RD, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center. "The calories in regular soda are coming entirely from added sugar, and you're not getting any value in terms of vitamins or minerals, or even good quality carbohydrates," she says.
But soda has other downsides. Studies have shown that its consumption is linked with tooth decay and diabetes, and it also seems to be bad for your bones. "It may have something to do with the phosphorus in soda" Sandon says.
Soda is also filled with artificial flavors, sweeteners and just plain junk. What to drink instead? My beverage of choice is water. Too boring for you? Add lemon or a little bit of juice (not too much - juice is filled with sugar and calories).
4. Cut Down on Sugar
The average American consumes over 77 pounds of sugar or sweetener a year! We know that sugar is highly addictive and eating too much of it increases your risk of diabetes, hypertension, heart disease and obesity. Think of it like the addictive substance that it is. Sugar stimulates brain pathways just as an opioid would, and sugar has been found to be habit-forming in people. Cravings induced by sugar are comparable to those induced by addictive drugs like cocaine and nicotine.
What's the best way to cut down on sugar? Go cold turkey at first. It takes about three or four days to stop feeling the sugar cravings. Once you get through those first few days, saying no to sugar will become much easier. At this point, make it harder to get sugar. Get it all out of your house so that you have to make a special trip to the store if you want some sugar. And make sure to include your kids in this exercise too. Diabetes and obesity are of epidemic proportions in the United States. Let's protect our children by helping them stay away from sugar.
5. Increase Your Water Intake
Water is your body's primary chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day. Total beverages means water, milk, juice, tea. Be aware though that caffeinated beverages can dehydrate you and you will need more water when you consume them.
An easy way to get more water into your body is to keep a large water-bottle at your desk and make sure you fill it up twice a day.
6. Get In Control of Your Pain
Have you been living with chronic pain? Be it low back problems, neck issues or elbow pain, I can help you. Have you been putting off making an appointment? If so, now's the time to make yourself a priority. Call today for a free consultation: 510-922-1579 or visit www.core-wellnesschiro.com
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