Healthy Alternatives To Your Health Care

Day 2 Take Time for a Walk The holidays can be hectic, but taking time for exercise can make your season healthier. Whatever exercise routine you are doing now, you should continue it through the holidays; if you don’t have a routine, now is a great time to start. Just walking 12 minutes every other day can increase your health and wellness while giving you 12 minutes to plan your schedule or menu for the day. Regular walking can improve cardiovascular endurance, tone muscles of the lower body, burn calories (about 80 calories if you’re walking 2 miles per hour, and about 107 if you’re walking 4.5 miles per hour), and reduce the risk of heart disease. Make sure to stretch before and after your walks—this can reduce your lower back tension. Walking briskly around the block at least once or twice a day to look at the holiday lights and decorations is a good start to a routine. The following tips can help you enjoy your walk: • Swing your arms in coordination

Day 1 Don’t Overload on Holiday Treats Eating healthy can be a year-round challenge, but it’s especially difficult during the holidays with office parties and family get-togethers complete with cookies and other holiday treats. Doctors of chiropractic urge patients to eat a balanced diet. You can enjoy the festive desserts—just don’t overloadon them. Staying hydrated is also important during the fl urry of holiday activities. 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.) On shopping days, you may need to drink even more water. Lifestyle Changes • 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 during the holidays and year-round to control your fat and sugar content while adding nutritious fruits, vegetables and grains. • Limit your intake of alcohol. Drinking alcohol excessiv