Making Adjustments: Chiropractors Support Whole Body Health

A chiropractor is a health care practitioner who focuses on the body’s ability to heal itself when there are no impediments. Specifically, chiropractors are trained to identify subluxations of the spine, which are places where the nerves may be pinched or impinged, and to resolve those issues using manipulation of the spinal joints with the hands or tools. This is called a chiropractic adjustment. Chiropractors use their hands to apply manual pressure for some patients, while for infant or children’s adjustments, they may use only slight vibrational pressure with just the tips of the fingers. As small as these adjustments seem, they can make a large difference in how the body functions. 

The Oxford Languages Dictionary defines an adjustment as a small alteration or movement made to achieve a desired fit, appearance, or result, or the process of adapting or becoming used to a new situation. Both of these definitions are suitable descriptions of both what a chiropractor does physically, and they can also describe what a chiropractor does metaphorically as well. Sometimes there are slight shifts to be made in lifestyle and choices that will yield great results. A tiny course correction can open many possibilities. 

Lifestyle Adjustments: How can small shifts produce big results when it comes to your health?

Hydration adjustments

Consider your body’s need for water. Every cell in our body is about 70% water, which means that proper hydration is a serious bodily need. The first shift you can make is to ensure you are drinking enough water during the day. By starting early and hydrating often, you can be sure you get the water you need without having to wake up to use the bathroom too many times at night. The second shift you can make is to switch out water for other beverages. It can be easy to overdo your beverage calories, because most beverages don’t have any fiber to make you feel full. A can of soda can deliver 35 grams of sugar and 150 calories, or more, and it’s gone in a few sips. Switching your lunch soda for water can be one way to improve your health. 

Nutrition adjustments

The number one adjustment you can make to your diet to improve your health is this: watch your sugar. There are a multitude of diets, fads, and trends, and some of them can help you to lose weight or make changes, but shifting this one thing can help you make a start. The current recommendation is to limit added sugar to 25 grams per day, or about six teaspoons. The average American eats 22 teaspoons of sugar a day. Some of it comes from obvious sources like candy and soda pop, but much of it comes as an addition to foods that you wouldn’t think to check for sugar content, like salad dressings and ketchup and breakfast cereal. Start by just reading labels. Look for “added sugar” under the total carbohydrates. This is one reason why many diets advise followers to avoid processed foods. Processed and pre-packaged foods often contain a lot of added sugar, both for flavor and also as a preservative. Preparing foods form scratch helps you decide how much sugar you are adding. Some small shifts to consider are: choosing whole fresh fruits for desserts and snacks, swapping water for soda, making your own dressings, sauces, and marinades, and rethinking breakfast. Traditional American breakfast foods are loaded with extra sugar. Instead of waffles, pastries, or pancakes, think about high-protein foods like whole grain toast with avocado, or any kind of egg dish. Eggs are easy to make with veggies, as scrambles or omelets, and can give you a solid nutritional start to your day. 

Excess sugar consumption can lead to inflammation, which is the root of pain and disease in the body. By adjusting your sugar consumption, you can make a big difference in how you feel both physically and mentally. 

Movement adjustments

Our bodies are made to move. Regular movement keeps your bones, muscles, and ligaments strong, and provides powerful mental health benefits. Regular movement helps your body flush stress hormones out of your tissues and release emotions. It helps you sleep at night. 

Unfortunately, many people associate “exercise” with a chore. It becomes another thing that has to “get done.” Because many workplaces require sitting for long periods of time, and because many leisure activities do as well, it can be hard to move as much as our bodies need to move. This isn’t because humans are inherently lazy. It’s because economizing movement is an important function to make sure the body has the energy it needs. Movement used to be more of a requirement to obtain food and stay safe. Modern living and modern conveniences have made it necessary to make regular movement an intentional part of life. Making it a chore hasn’t proven to be very effective in that regard. Instead, focus on movement as joy and play, and see how that shifts your perspective. Find ways to move your body that you enjoy. Use movement to connect with people you love, whether that is riding a bike with your kids, taking a walk with your best friend, or going dancing with your partner. Use movement to get your body outside into nature, to take advantage of the many benefits of the great outdoors. Take breaks from work to move and stretch, and notice the benefits to focus and productivity that result. Sometimes it helps to think of partaking in “movement snacks” — just a little movement to get you through the day. 

If you find you have chronic pain in a part of your body, your chiropractor may refer you to physical therapist to help you focus on strengthening, stretching, and balancing the muscles you use. These two professionals can work together to help you find solutions that you can implement in your day-to-day life. 

Sleep adjustments

Sleep is an essential part of human life. Honoring your body’s need for rest and rejuvenation gives your immune system a boost, allows your nervous system to function, and helps keep your hormones balanced. By prioritizing the need to sleep, you can re-boot almost every other part of your life. You may not think that an extra half hour or hour of sleep will make that big of a difference, but consistent high-quality sleep can be a game-changer. If you are looking to change your sleep habits, here are some areas to consider. First of all, set up a bedtime routine that will help you wind down. Turn off screens an hour before bed. If you find you have a busy mind, a journal can be very helpful. Take the time to list everything you need to get out of your head. Putting it on paper can help your mind settle. Create a peaceful sleep space, that is adequately dark and cool. Charge your phone in another room, or at least not right next to your bed. If you use it as an alarm, this will help you get up and get going in the morning as well. Work on shifting your perspectives around sleep as well. It is not lazy or luxurious to get enough sleep. It’s an important part of caring for your health. 

Stress management adjustments

Despite its bad rap, stress is not inherently a negative thing. It is just a part of all life, and there is no way to completely eliminate stress from our lives. Stress can be an important motivation for learning and growth. The problem is that constant stress, and more specifically, having your body and nervous system in a constant state of alertness, wears on your physical and mental health.

Learning how to regulate your emotions and how to adequately release the tension of a stressful experience can help you become more resilient to the effects of stress on your body and mind. Meditation, deep breathing, journaling, and becoming deeply aware of how your body feels both when you are stressed or experiencing emotions and when you are relaxed and peaceful can help you return to a state of calm. Movement is an essential part of moving stress hormones out of our bodies as well, and making time to get outside and move your body can be an important part of managing your stress response. 

Embrace making one shift, one adjustment, that will send you in a different direction. Starting your health journey today can be as simple as drinking an extra glass of water. Take advantage of the integrative health care team at Natural State Health Center to focus on your health, and on making the adjustments you need to thrive and enjoy the one body that carries you through life.