.png)
Did you know that more than one in two adults report experiencing musculoskeletal conditions? This includes back pain, joint pack, neck pain, osteoporosis, and arthritis. A healthy musculoskeletal system is important no matter what time of year, but this week is Bone and Joint Health National Action Week, so it’s the perfect time to learn how to keep healthy. Here are our tips.
Move Your Body: Joints, muscles, and bones need movement to stay healthy. For substantial health benefits, it is recommended by the U.S. Department of Health & Human Services that adults do moderate exercise for about 2 ½ hours each week, such as walking, swimming, or yardwork or at least 75 minutes of intense activity such as jogging or hiking.
Eat Well: A balanced diet is just as important to musculoskeletal health as it is to your overall health. Eat a balanced diet rich in whole fresh foods and avoid eating processed foods as much as you can. You will also want to be sure to get enough calcium and Vitamin D for bone health and lean protein to build and maintain strong muscles.
Stay Hydrated: Hydration is important for your entire body, but it helps strengthen muscles by carrying nutrients and oxygen to the cells of the body. It also helps cushion and lubricate joints, allowing for better mobility.
Exercise: Weight-bearing exercises like jogging and walking can help improve density, along with resistance exercises like weightlifting. Squats and planks are great for strengthening core muscles. Non-weight-bearing exercises such as biking and swimming can also benefit the musculoskeletal system, especially for those recovering from knee, hip, or back pain.
Spend Time Outside: Why not take that exercise routine outside? The sun helps our bodies produce Vitamin D, which is what helps us absorb calcium to strengthen bones. Don’t forget the SPF!
Catch Some Zzz’s: Sleep is essential to health and wellness. Getting restful sleep each night enables our bodies to repair joints and muscles that are injured or strained during the day.
Avoid Alcohol and Quit Smoking: The health risks associated with smoking are well-documented. Smoking contributes to cardiovascular disease and bone fracture and osteoporosis. Excessive alcohol consumption can also lead to both bone fracture and osteoporosis.
Visit Wills Chiropractic: Many people think chiropractic care is just for your back or neck, but it is a whole-body approach to health. Because the spine is the foundation of the central nervous system (the body’s communication system), when it is healthy, the rest of the systems of the body follow suit – including the musculoskeletal system! To learn more about how your local Rochelle, IL chiropractor can help improve your health and wellness, click here to request an appointment.
Wrapping gifts can be enough of a challenge as it is, but it can be especially hard if you struggle with lower back pain. But if you know how to wrap gifts in a way that relieves pressure and tension in your back, you can spread holiday cheer and deliver beautifully wrapped gifts even if you’re dealing with a pinched nerve or herniated disc.
Seasonal affective disorder, or SAD, can make it incredibly hard to fully enjoy this time of year. If you experience the symptoms of SAD, these treatment tips and strategies can help you protect your mental and emotional health.
