{"id":84,"date":"2019-12-18T11:50:00","date_gmt":"2019-12-18T17:50:00","guid":{"rendered":"https:\/\/www.integratedchiro.net\/blog\/?p=84"},"modified":"2019-12-18T11:50:00","modified_gmt":"2019-12-18T17:50:00","slug":"20-20-visualize-owning-your-health-in-the-new-year","status":"publish","type":"post","link":"https:\/\/www.integratedchiro.net\/blog\/20-20-visualize-owning-your-health-in-the-new-year\/","title":{"rendered":"20\/20: Visualize Owning Your Health in the New Year"},"content":{"rendered":"

\u201c20\/20\u201d is a term we use for clarity. When it comes to health, we often cannot see a clear path with seemingly conflicting information.<\/p>\n

While there are many opinions regarding treatment of this or that condition, there is agreement on how to live a healthy lifestyle.<\/b><\/p>\n

    \n
  1. Eating right<\/b>. You\u2019re probably thinking, \u201cNobody agrees on what is the best way to eat!\u201d Actually, the evidence is pretty clear that a Mediterranean diet is best <\/b>for prevention and even treatment of lifestyle related illnesses, including heart disease, diabetes, and obesity (Click here<\/a>). So what is a Mediterranean diet? Check out this link<\/a>.<\/li>\n
  2. Exercising<\/b>: While we are bombarded daily with the \u201cbranding\u201d of exercise, the core elements of a complete program are the same: aerobic, strength, core, balance, and flexibility training<\/b>.<\/li>\n<\/ol>\n

    \u00a8\u00a0150 minutes of moderate aerobic exercise per week, broken up over the course of a week which increases your heart and respiratory rate.<\/p>\n

    \u00a8\u00a0Strength training can be done without expensive memberships or equipment. Body weight exercises <\/b>like squats, lunges, pushups are sufficient for most people.<\/p>\n

    \u00a8\u00a0Core strength (abs, glutes, diaphragm) keeps your back healthy and helps with balance. Planks (regular and side) and glute bridges lay the groundwork for a stable core.<\/p>\n

    \u00a8\u00a0Balance training pays off in the long run by preventing falls. Simply try to balance on one foot at a time for increasing periods. Too easy? Try Tai Chi!<\/p>\n

    \u00a8\u00a0Flexibility keeps your joints moving in a healthy way. Yoga is great, but if you don\u2019t have the time, make sure you stretch your neck, back, shoulders, hips and knees.<\/p>\n

    Thanks to Mayo Clinic for this summary<\/a>.<\/p>\n

    Control Stress<\/b>.<\/p>\n

    Hands down, meditation is the best method to control stress. Whether it be\u00a0mindfulness or prayer,the benefits have been\u00a0proven over and over in large studies<\/a>.<\/p>\n

    Eating well, moving well and reducing stress don\u2019t just improve your cardiovascular profile and combat diabetes and heart disease, the benefits extend to neurodegenerative disorders like Alzheimer\u2019s disease and dementia, and even bone and joint health!<\/p>\n

    With the near exponential increases in the cost of health insurance, deductibles, and medications, it is more important than ever to do everything we can to attain and maintain optimal health<\/b>. The only cost involved for items 1-3 is making the right choices. Can\u2019t commit to all 3? Pick the easiest and start there. Once it\u2019s routine, move on to the next. Planning and preparation increase your chances of success!\u00a0 Questions? We\u2019re here to help, all you have to do is ask!<\/p>\n

    The articles cited in this post are from www.healthline.com and www.mayoclinic.org<\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    \u201c20\/20\u201d is a term we use for clarity. When it comes to health, we often cannot see a clear path with seemingly conflicting information. While there are many opinions regarding treatment of this or that condition, there is agreement on how to live a healthy lifestyle. Eating right. You\u2019re probably thinking, \u201cNobody agrees on what… Read more »<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[4,11],"tags":[12,15,17,13,14,16],"_links":{"self":[{"href":"https:\/\/www.integratedchiro.net\/blog\/wp-json\/wp\/v2\/posts\/84"}],"collection":[{"href":"https:\/\/www.integratedchiro.net\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.integratedchiro.net\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.integratedchiro.net\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.integratedchiro.net\/blog\/wp-json\/wp\/v2\/comments?post=84"}],"version-history":[{"count":1,"href":"https:\/\/www.integratedchiro.net\/blog\/wp-json\/wp\/v2\/posts\/84\/revisions"}],"predecessor-version":[{"id":85,"href":"https:\/\/www.integratedchiro.net\/blog\/wp-json\/wp\/v2\/posts\/84\/revisions\/85"}],"wp:attachment":[{"href":"https:\/\/www.integratedchiro.net\/blog\/wp-json\/wp\/v2\/media?parent=84"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.integratedchiro.net\/blog\/wp-json\/wp\/v2\/categories?post=84"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.integratedchiro.net\/blog\/wp-json\/wp\/v2\/tags?post=84"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}