This is it: the year YOU become healthier.

Health is the optimal state of wellbeing, not merely the absence of disease.  When you become healthy, the world around you becomes healthy.  Health is not just going to the gym, but about balancing of all aspects of life.

 

What does it take to be “Truly Healthy”?

True health starts with self love!  You have to love yourself above all else before any permanent change can occur.  Take some time and look at yourself in the mirror.  Are you happy with what you see? Do you want to make a change?  What can be better?   Where do you see yourself in the long term?  What do you want to accomplish in the next year?   Do you want to lose weight, eat better, and/or stop negative habits?

 

Goal setting is key! 

What are your long term health goals with your partner?  How do you plan on achieving the goals?   First, start with a long term goal or goals and then work backwards, developing short-term, intermittent achievable goals that can be accomplished.  Discuss with your partner how each of you can support each other because, as a team, you can accomplish more than you can as individuals.

 

Fitness, an integral part of health

Regular exercise lowers blood pressure, lowers cholesterol, lowers blood sugar, prevents chronic diseases, and relieves stress.   Find a gym that offers childcare where you are working out.  This will make it a lot easier for you to find the time to exercise.  Get to the gym with your partner and make a change together! Incorporate all types of exercise and work out with each other.  Varying exercise keeps your muscles guessing and therefore promoting lean tissue growth.  Challenge each other to achieve your goals.   As you see the results of your hard work, your confidence will soar and so will your relationship.  In addition to adding healthy habits, work together to rid yourselves of the unhealthy ones, like drinking alcohol, smoking cigarettes, and using drugs.

 

You are what you eat!

It is said that nutrition is eighty percent of health and fitness.   If you eat poorly, your health will suffer.  Most people turn to food as a mechanism of coping when dealing with a stressful situation. In today’s society, it is difficult to eat well.  Choices have to be made and your health must come before your appetite.  The more you eat healthy, the less you want comfort food. If you must go out to eat, work with each other to make correct choices and stick to your goals.  Take charge of what you put in your mouth!

 

Eat six meals per day, three meals and three snacks.  This will keep metabolism high, promotes exercise recovery, and binging on unhealthy foods.  Make sure to eat fresh fruit and vegetables and choose organic products whenever possible.  Avoid eating breads, pastas and snack food.  Avoid sugary beverages and artificially sweetened foods.  Drink plenty of water, 8-10 glasses per day and eat plenty of fiber.   If you are unsure where to begin or need some recommendations for what to eat, contact a nutritionist that specializes in weight loss.

 

 

Stress Kills!

Stress is a natural part of life.  It is our body’s defense mechanism against adversity.   Stress becomes a negative influence on health when the body is in the “fight or light” response for an excessive amount of time.  Chronic stress has been associated with high blood pressure, diabetes, heart disease, depression and anxiety, among others.  Healthy individuals practice stress reduction techniques, such as yoga, meditation and tai chi.  Incorporate these into your daily routine for balance in your daily life.

 

Get plenty of sleep

Sleep is essential for good health.  Sleep deprivation has been associated with a host of diseases including, high blood pressure, depression, and fibromyalgia,.  Most people are sleep deprived; adults require between seven to nine hours of sleep per night of quality sleep.  Sleep recharges you mentally and promotes exercise recovery.

 

Supplementation

In terms of quality, not all supplements are created equal.   Everyone’s supplement needs are unique and one should not take supplements without professional supervision.  Quality supplements come from professional lines, where quality is monitored and raw material come from the best sources.  You can be assured that the label claims are correct.  In general, most people need a multivitamin, omega three fatty acids, and a probiotic, but even these need to be monitored by a health professional.  There have been many emergency room visits due to inappropriate use of dietary supplements, many from inappropriate use of weight loss supplements.

 

Dr. Scott Schreiber has been practicing in Newark, Delaware for over eleven years.  He is a chiropractic physician that is double board certified in rehabilitation and clinical nutrition.  He is also a certified nutrition specialist and a licensed dietitian/nutritionist.

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