There is no better way to
rejuvenate your health than by eating more nutritiously. In fact,
even a few simple changes in your diet and lifestyle can have a
positive impact on your health-and can also prevent a variety of
health problems in the future.
With that, doctors of
chiropractic encourage patients to eat a balanced diet, drink
plenty of water, exercise regularly, and enhance their balanced
diet with appropriate nutritional supplements.
What Can You Do?
The American Chiropractic
Association (ACA) offers the following prevention and wellness
- Exercise at least 20 to 30
minutes three or four days a week.
- Eat out more sparingly. Food
preparation methods in restaurants often involve high amounts-and
the wrong types-of fat and sugar.
- Brown-bag your lunch to control
your fat and sugar content while adding nutritious fruits,
vegetables, and grains.
- Limit your intake of alcohol
and quit smoking. Drinking alcohol excessively and/or smoking
hinder your body's ability to absorb nutrients from your
- Eat more raw foods. Cooking and
canning destroys much of the nutrition in foods. With the exception
of canned tomatoes, which can help prevent prostate cancer,1 fresh
or frozen fruits and vegetables always have more natural vitamins
- Select organically grown foods
when possible, because they have lower amounts of toxic elements,
such as pesticides and heavy metals.
- Consume 25 to 30 grams of fiber
a day. Whole-grain breads and cereals, beans, nuts, and some fruits
and vegetables are good sources of fiber. High-fiber diets can help
prevent digestive disorders, heart disease, and colon
- Drink eight to ten 8-ounce
glasses of water a day. Coffee, tea, soft drinks, and alcohol are
dehydrators. Don't substitute them for water.
Research shows that a good
vegetarian diet as part of a comprehensive health program can help
prevent heart disease, cancer, and other diseases.2,3 However,
fried foods, hydrogenated fats, and commercial meat substitutes may
contain more sugar and fat than a meat-eater would consume. If you
are considering a vegetarian diet, keep the following tips in
- Don't rely on fruits and
vegetables at the expense of grains and legumes.
- Eat a variety of fruits and
vegetables to consume a wide range of nutrients.
- Tiredness, malaise, and anemia
can be signs of deficiencies. Have your B12 and iron levels checked
at least once a year.
- Consume fortified foods or take
supplements to obtain the nutrients you no longer get from
animal-based products, such as vitamin B12.
- Before eliminating animal
products from the diet, learn to do it right. Children, pregnant
and breast-feeding women, and people recovering from illness should
consult their health care practitioners
According to the U.S. Food and
Drug Administration, dietary supplements are not substitutes for
foods, nor can a person sustain good health by just taking vitamin
and mineral supplements. When taken properly, however, supplements
can play an important role in achieving maximum health. If you are
considering nutritional supplements, keep the following tips in
- Remember to consume dark green
vegetables, oils, nuts, and seeds, which are sources of magnesium,
fatty acids, and many other vitamins and minerals.
Don't "self-prescribe." Consult
a health care practitioner, such as a doctor of chiropractic, to
determine what supplements are best for you. If you have symptoms
such as headaches, chronic fatigue, or cardiac problems, seek
professional advice from a health care provider who specializes in