Fall means football, flu season, and that last stretch of pleasant weather before winter kicks in. Days are getting shorter, temperatures are getting cooler, and as the holidays approach, it’s a tempting time to slip out of exercise routines and pack on the pounds. Read this short article for some tips on fall wellness.
1. Prioritize Physical Activity
Fresh, crisp air, and beautiful changing leaves can beckon you outside, but the colder weather and shortening days can become barriers to physical activity and exercise.
Take advantage of the sunlight and try exercising outside as much as possible. You’ll get a boost of disease-fighting vitamin D, known as the “sunshine vitamin,” which is harder to come by naturally as winter approaches and the days grow ever shorter. Research shows that it’s easier to focus and concentrate on activities while you’re outdoors, so you may be more likely to keep up with a fitness program if it’s taking place outside.
2. Prevent Sickness
Many people feel that it is almost impossible to avoid getting sick during the autumn and winter months. Often when you do get sick, your body builds it’s immunity and becomes stronger!
It is possible to keep yourself healthier during the winter months. Here are some tips to help you keep as healthy as possible:
3. Maintain Good Nutrition
Autumn boasts an abundance of delicious fruits and vegetables in season. Take advantage of nutritious seasonal fruits like apples, grapes, persimmons, pears, and cranberries. Leafy greens like chard, kale, mustard greens, and spinach also are at their best in the fall months. Sweet potatoes and winter squash, which are packed with beta-carotene, are available in the autumn months. They can be roasted, pureed, or mashed.
With such a variety in season, eating well as the leaves turn doesn’t have to be a chore. These seasonal fruits and veggies tend to be hearty, filling foods that can satisfy your hunger during colder weather.
4. Stick With It
The hardest part of staying healthy this fall is sticking to a positive routine. Keeping up with physical fitness, keeping an eye on what you eat, and getting enough sleep are all key ways to avoid packing on holiday pounds and succumbing to the next bug making the rounds.
Fall is a busy season. Make it all simpler by getting into a rhythm now. Whether it’s packing lunches or planning a workout regimen, it will be much easier to keep everything organized with a weekly routine that you and your family can stick to.
If you prioritize healthy habits, you can successfully navigate these challenges while enjoying the beautiful weather and holiday festivities.
Have you ever experienced a random act of kindness from a stranger or an anonymous source? Do you remember how it made you feel?
Research reveals that doing good deeds, or kind acts, can make socially-anxious people feel better. For four weeks, the University of British Colombia researchers assigned people with high levels of anxiety to do kind acts for other people at least six times a week. The acts of kindness included things like holding the door open for someone, doing chores for other people, donating to charity, and buying lunch for a friend. The researchers found that doing nice things for people led to a significant increase in people’s positive moods. It also led to an increase in relationship satisfaction and a decrease in social avoidance in socially anxious individuals.
When we give of ourselves, especially if we start young, everything from life satisfication to self-realizatinon and physical health is significantly improved. The moral of this is to be kind and do kind acts for others. You can benefit your heart, reduce anxiety, lower blood pressure, and simply be a happier human being. Who wouldn’t want that?
What will your first random act of kindness be?
Acts of Kindness You Can Practice Daily:
-Give someone a genuine compliment
-Offer a hug or embrace for no reason
-Make peace with someone
-Pay for the person behind you in the coffee line
-Strike up a conversation with a stranger
-Hold the door open for the person behind you
-Go on a complaint-free diet
-Listen to a friend, or someone who needs it
-Say “I love you” more often to your family and friends
-Commit to consistent self-care for yourself
-Say thank you and please every day without fail
-Help someone find a job
Brian has been coming to our office for a few months and has been a faithful patient. He has been diligent in his exercises and adjustments and has found that he functions better than when he started. He has even referred his friends and family because he believes in what chiropractic can do! Brian has graduated to once a week adjustments because of his improvements and we are excited about his future care!
Andre, Aleeya, and Armonii are such bundles of joy and have been coming to the office for over a year. They are the sweetest and most well behaved children! They are so happy to get their adjustment and hop right on the adjusting table! When they are sick, their mom brings them more to boost their immune system and help align their spine!
If you are a parent, you want to maximize the health of your child. To achieve that goal, as much as possible, you try to feed your child a healthy diet of nourishing foods, maintain a bedtime routine to allow adequate sleep, and ensure that your child gets plenty of exercise. These are all ways to help a child grow up healthy and strong. In addition to these measures, regular chiropractic adjustments are a natural compliment to your parenting routines. In fact, most parents state that their children experience a better level of health while receiving routine chiropractic care.
Your child will benefit from regular chiropractic care at any age starting from infancy. Beginning with birth, the milestones of a baby’s early life, including gaining mobility, learning to sit, and taking first steps (and falls), can all cause stress on a child’s spine and nervous system, which can manifest in many ways, including colic and sleep disruptions. Chiropractic adjustment can alleviate the stress on the spine and improve on these issues. In addition, a Doctor of Chiropractic can also help care for more acute childhood issues, such as ear infections, allergies, and asthma. While your chiropractor does not diagnose or treat specific conditions, she can help locate and correct misalignments of the spine that affect the body’s ability to function optimally, helping to improve many of these conditions naturally.
As your child ages, she or he is likely to become more active, whether hanging from the monkey bars with friends, biking through the neighborhood, or running around the soccer field. While these activities are fun and healthy, the routine bumps and jostles that your child receives while playing may cause misalignments in the spine. Often, a child may show no signs of pain or discomfort, but the stress on the spine may affect her body’s ability to function now or in the future. By visiting a chiropractor regularly, your child can receive adjustments that will relieve tension in the spine and allow her body to continue to grow and develop properly.
You or your child may be nervous about her first visit to the chiropractor, but there is nothing to worry about. In fact, most parents state that their children enjoy and look forward to their adjustments. During your child’s first visit, your chiropractor will take a case history and then perform a chiropractic exam to determine where stress may be affecting the spine. If the doctor determines that an adjustment is needed, the procedures will be tailored to your child’s size, weight, and spinal condition. Whether you are the parent to a newborn or teenagers, regular chiropractic care can help maximize your child’s potential.
 Ohm, J. (2005). Why should children have chiropractic care? ICPA. Retrieved from http://icpa4kids.org/Wellness-Articles/why-should-children-have-chiropractic-care/All-Pages.html