Dr. Stuart McIntosh
CUKC Chiropractic Health Center
Whether you’re a professional athlete or a sports fan, here are three things you can do now that are fundamental to optimal physical and mental health:
1. Get the Sleep You Need
According to the National Sleep Foundation, adults need between 7 and 9 hours of sleep per night, and teens and young adults need more rest to allow proper growth and development. Adults over age 65 need 7 to 8 hours per night.
Many people see surviving on minimal sleep times as a bragging point, but from a physiological point of view, this habit often can lead to other problems, such as chronic fatigue.
To achieve the maximum effects of sleep’s recuperative powers, experts recommend:
A high-performance mattress and pillow
The right mattress and pillow combination supports the back and neck. Don’t settle for less than what feels right for you.
Keep it dark
Excess light exposure can interfere with your rest and disturb your body’s circadian rhythm. If needed, close the curtains over windows or a use sleep mask to block light and prevent it from seeping in.
Quiet is Key
If you can’t totally eliminate bedroom noise, consider a white noise machine, or use earplugs or noise-reducing headphones.
Go for the Cool
For most people, a cool room produces more restive sleep.
It may be difficult at first, but disconnecting electronic devices will lead to more restive sleep.
If you’re following these recommendations and still not sleeping well, it may be time to consult a chiropractor for non-invasive, drug-free approaches to better sleep.
2. Achieve a well-balanced diet
Of course, eating well (or least better) is a challenge with today’s various choices. Have a goal, though, of daily consuming choices from these areas:
Your chiropractor can help provide nutritional advice and guidance, so don’t hesitate to ask about your diet at your next appointment.
3. Maintain physical mobility
Staying mobile gets more difficult as a person ages or suffers a chronic health condition. Doing a traditional sports activity may no longer be an option, but there are many things you can do to feel better and do more. Walking, yoga, and today’s many options for low-impact cardio are great choices.
Not up for that? Try the simple act of stretching for 10 minutes a day. Stretching as an exercise helps your body stay flexible and permits a greater range of motion for your body’s joints.
For many people with mobility issues, a great way to combine with stretching is to press the body against a roll of thick Styrofoam found in many gyms – sort of like a large swimming pool noodle. This is called “foam rolling.” When combined with static stretching, foam rolling can be a low-impact way to improve flexibility, according to a recent study in the Journal of Sports Rehabilitation.
Your chiropractor can offer specific stretches and exercise guidance to help you reach your mobility goals.
Next Steps For Wellness
Whether your goals are to stay active or be at the top of your game, begin getting the rest, nutrition, and exercise you need now, and find more guidance by scheduling a comprehensive chiropractic assessment.
CUKC Chiropractic Health Center
Cleveland University-Kansas City, founded in 1922, is a private, nonprofit, chiropractic and health science-focused university in Overland Park, Kansas. The CUKC on-campus Chiropractic Health Center is open to the public and treats patients from Kansas City’s 15-county metro area. Our goal is to provide care and solutions for a better, more productive life for our patients.