What can we do as individuals to improve our quality of life as we age? In order to address this question, let’s break this down into “Bio-Psycho-Social” categories: BIO: weight, diet, exercise, fitness; PSYCHO: brain stimulating activities and exercises, diet and nutritional supplementation; and SOCIAL: interaction and relationships.
BIO: This encompasses "biological" aspects such as weight management, physical activity, and overall fitness. Naturally, it's evident that life becomes more manageable when we aren't burdened by excess weight. If simple activities like walking a short distance, climbing a small set of stairs, or rising from a chair or car require considerable effort and leave us breathless, it's an indication that it's time to shed some pounds to reduce the strain on our body and heart. The journey begins with adopting a healthy diet. It's time to eliminate foods rich in saturated fats (omega-6 fatty acids) and laden with gluten and simple carbohydrates. Consider exploring dietary options like the Mediterranean diet, the Caveman diet, and the gluten-free diet. Additionally, tailor your diet to address any specific needs, such as managing blood sugar levels if you have diabetes.
When it comes to heart health, current research highlights inflammation as the primary culprit affecting the heart and overall well-being. Hence, it's wise to explore diets known for their anti-inflammatory properties, as mentioned above. Essential vitamins that benefit everyone include: 1) A comprehensive multivitamin/mineral to cover your nutritional bases; 2) Calcium and magnesium, especially crucial for individuals over 40; 3) Omega-3 fatty acids from sources like fish oil, flaxseed oil, and various nuts; 4) Vitamin D3 at a dose of 5000 IU per day; 5) Coenzyme Q10, a potent antioxidant that may be depleted due to medication side effects and other factors. While there are many other vital nutrients, these are recognized for their ability to combat systemic inflammation, a prevalent concern worldwide. It's essential to monitor your BMI and establish realistic goals as stepping stones in your weight management journey.
Incorporating exercise into your weight loss strategy is crucial. However, ensure that your thyroid function is functioning optimally, as losing weight can be challenging with a sluggish metabolic rate. Engage in activities like running, walking, or biking to elevate your heart rate. At home, consider bouncing on an exercise ball while watching TV or opt for standing and walking instead of prolonged sitting to stay active.
PSYCHO (BRAIN FUNCTION): Again, diet and exercise are important (see above information). In general, exercise stimulates the production of many helpful chemicals such as hormones, endorphins, neurotransmitters, and more! Brain stimulating exercises includes card games, crossword puzzles, reading, playing/reading music, Sudoku, and much more. Embrace what you enjoy the most and MAKE TIME FOR IT!
Tune in next month for the “SOCIAL” part of this topic and how chiropractic care works synergistically with the “Bio-Psycho-Social Model!
So, if you are interested in no longer chasing your tail on the pain gerbil wheel and type in pain management near me or chiropractor near me, you may find Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up.
You may wonder, “Is There a Better Way to Address Actually Fixing the Cause of the Pain?”
Once you have experienced the frustration of simply covering over the pain temporarily, you may be more enlightened to the idea of fixing the problem and then keep it that way. Some around you say one description of such an approach is called wellness care.
Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by on your day off if we’re near you for a walk in visit and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment. So if you find yourself experiencing lower back pain while running or doing physical activities.
If you feel like a gerbil on a perpetual pain wheel and you know it is negatively affecting your quality of life and keeping you from enjoying walks at Fort Myers Beach, playing golf, tennis, pickle ball or others, come see us at Coast Chiropractic Centers located on 7270 College Parkway.
If you would like to avoid getting back pain in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.
Don't let back pain stop you from enjoying the beautiful SWFL! Dr. Tim Harcourt is here to give you the relief you need.
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