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Ways to optimize your health for healthy longevity.


In no particular order here are some of the most important ways to promote health.


  1. Water- If you do not keep track of how much water you are drinking then you probably are not drinking enough. By the way, how much is enough? How much to drink is based on body weight. You should be drinking about half of your body weight in ounces. So, if you weight 180 lbs. then you should be drinking 90 ounces of water per day.  Coffee, tea and sodas do not count.

  2. Sleep- Both quality and length of time you are sleeping are important. More and more research is showing that 8 ½ to 9 hours is the best for mental and bodily functions. If your quality of sleep is poor with constant waking or light unrestful sleep, then you need to try to figure out what is going on. There can be many reasons for poor quality of sleep from depression, stress, hormone imbalances, etc. Dr. Penniston has an extensive protocol to help with poor quality sleep.

  3. Diet – Of course entire books are written on diet so I will keep it very simple here.  I believe that most people eat far too much grain which along with sugar is a major cause of weight gain.  Vegetables, protein (beef, chicken, fish, etc.), healthy fats from nuts, seeds, olive, coconut, avocado oils are great.  Avoid the following: sugar, hydrogenated oils, trans fats, Crisco, margarine, junk food and vegetable oils.  Unless you are allergic to dairy I believe it is a healthy food for most people.

  4. Posture/body use.  Practicing good posture and body use are the most important factors in maintaining healthy joints and a pain free back.  On this website from the home page click on gallery then click on “Posture and body use”, for a brief review of how to best use your body so that joints are not stressed.

  5. Exercise.  It does not take much exercise to make a significant difference in physical and mental health.  The two primary types of exercise are: 1) aerobic exercise such as walking, running, swimming and cycling.  2)  Strength building exercise from weights, kettle bells, pushups, etc.  Both types of exercise benefit healthy longevity.  A total of twenty minutes four times per week of a little of both types is all it takes to make a big difference.

  6. Gratitude.  People who regularly practice gratitude by taking time to notice and reflect upon the things that they are thankful for experience more positive emotions, feel more alive, sleep better and even have stronger immune systems.

  7. Supplements.  Most people, especially as they get older develop nutritional needs that are not completely met by their diet.  Determining what supplements would be best for you depends upon your symptoms, blood tests and muscle testing.

  8. The structure of the body often fails before other systems.  I am talking about back, shoulder, hip, knee and foot pain as well as the need for joint replacement.  Chiropractic adjustments for optimal nerve flow from the spine and for all misaligned joints along with good diet, exercise, and proper body use can decrease joint wear and tear.  The result is a decrease in pain and longer lasting joints.

  9. Lifestyle balance.  Giving appropriate time for work, play and sleep.

  10. Awareness/mindfulness.  All of the above suggestions are just words on a page unless you have the awareness to implement them during your day.  For more on this super important topic, go to Health Topics then click on MINDFULNESS.    

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