1. HEALTHY REST (7.5 or More Hours Per Night!)

“Sleep deprivation has the same effect on your immune system as physical stress or illness, which helps explain why lack of sleep is tied to an increased risk of numerous chronic diseases.” (Dr. Joseph Mercola)

Here is a checklist of good sleep habits. Check your habits. How are you doing?

• Six to eight hours of good sleep (This is one of the cornerstones of health)
• Room is completely dark (or as close as possible) (Light in the room can disrupt your internal clock and interfere with good sleep.)
• Temperature is no warmer than 70 degrees F. (Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Hotter or cooler can contribute to restless sleep.)
• At least one hour before bedtime, discontinue use of electronics (Abundant studies have scientifically documented the role of light in promoting wakefulness. Light and dark signal our bodies to be alert in the morning and to fall asleep at the appropriate time at night. Even our small electronic devices emit sufficient light to miscue the brain and promote wakefulness.)
• Sleep on a quality mattress (If your mattress is more than 10 years old, it is time to replace it.) Patients of Stucky Chiropractic can get quality mattresses from ICA Spine Care and Bioposture at special pricing.

For more good information and tips on the subject of sleep, visit some of our favorite experts:

7 Lifestyle Strategies for Better Sleep (Dr. Jockers)

16 Chronological Steps to Improve Your Sleep (Dr. Mercola)

2. GET MOVING (Start With Something!)

Even if you have not been good with moving and exercise, it is a critical step to well-being. Food is our fuel, movement is the activity that converts the food to the energy needed to run the mind and the body. “Exercise benefits everything from your sleep quality to your energy level, and even your memory.” (Dr. Axe)

Here is a list of questions regarding your movement routines. Check your habits. How are you doing?

• Do you have movement motivation? Motivation! The reasons “why,” to exercise keep you engaged. Write down your personal reason why exercise is important and post it where you can see it every day! Here is a list of motivations, benefits, and tips that may help you formulate the motivating factor that will get you moving and keep you going. An accountability partner, or someone to work out with, are also helpful tips.

Benefits of Exercise – Getting Started Today (Dr. Axe)

• Are you Following a Routine of Planned Movement and Exercise? If you do not have a plan in place, exercise and movement will be hit or miss, and excuses will likely keep you from maintaining a program of healthy levels of needed exercise.

A 2002 study examined three groups of people. Group one, the control group, was told to track how often each person exercised throughout the week. The second group, the motivation group, was given the same instructions, but also read a motivational speech. Group three, the intention group, added on to the previous groups by asking people to create a plan that set a specific day, time and place to exercise.

Guess who was most successful? Group three had a much higher rate of actually following through, at a tune of 91 percent, while the control group exercised at least 38 percent of the week. The motivation group actually exercised the least, with just 35 percent.

Got 12 minutes? Get Started Now!

12 Minute HIIT Training (High Intensity Interval Training) (Dr. Mercola)

Watch the Move Well Presentation – Part 1 (Dr. Kyle Anderson, Stucky Chiropractic)

Watch the Move Well Presentation – Part 2 (Dr. Kyle Anderson, Stucky Chiropractic)

For more good information and tips on the subject of exercise, visit some of our favorite experts:

Take The Fitness Test (Dr. Mercola)

Bodyweight Exercise and Injury Prevention (Mark’s Daily Apple)

What are Tabata Sprints (Mark’s Daily Apple)

Setting Yourself Up With A Body By Science Approach (Mark’s Daily Apple)

Body By Science – Design Your Program (BodybyScience)

Benefits of HIIT – (Dr. Axe)

3. NUTRITION FOR WINNERS (Eating Well Vital Fuel for Your Body)

Our bodies are designed to be fueled by food and water. It is estimated that a person can live only about 40 days without food, and only about 3 days to a week without water.

Using the analogy of our vehicles, they require gas and oil to properly function. If we were to replace gas, for something cheaper, like say, water, how long would your vehicle continue to get you where you need to go? If we let the oil run dry, or only allowed a sparing amount to be used (like some of us with our water intake), how would that affect all the moving parts of the engine?

The point is, the amount of nutrition we get from our food and water intake depends wholly on what we put into our bodies. We can make cheap, fast food, junk food choices, or we can select “premium gas” for our fuel. We can elect to drink soda, alcohol, or other sugared drinks that dehydrate us, or we can drink quality amounts of good water. What we put in, measures how we look, how we feel, and how well we function.

Here is a list of questions regarding your dietary choices. Check your habits. How are you doing?

• Do you know the right fuel requirements for your body? Sometimes in life, we are not taught how to choose the right foods for the best fuel. When we consume the premium fuels available (high good fats/low carbs), our bodies have less inflammation and more energy.

Don’t know where to start? Attend a Stucky Open House. Ask questions, learn about changes you can make, and have a structured plan for reaching your health goals.

• Did you know your body needs healthy fat for fuel? It’s absolutely true! Healthy fats fuel the body. The media and public health authorities have been promoting misinformation about fats for over 50 years. Making small changes to what you eat may make a big difference in how you function and how you feel. Here is a great article for getting started.

Nutrition Plan For Beginners (Dr. Mercola)

• Have you been diagnosed with a digestive condition? Just like your car would sputter, or not even start with water instead of gas, your body will let you know when it does not have the proper fuel to run well. Here are some at home tests you can do to assess your digestive system.

At Home Digestive Health Tests

Your Stucky Chiropractor also has training in helping you with your nutrition; and Stucky also has the Ideal Protein Protocol with coaching to help you make modifications to your nutrition.

For additional information, check out these links:

Nutritional Deficiency Tests

4. CHIROPRACTIC CARE (Drug-Free Pain Management and Wellness Health Care Option)

Contrary to popular belief, chiropractic can be used to optimize wellness, not just treat pain. Many people are confused about the benefits and value of chiropractic treatment.

Take the Chiropractic Challenge:

• Do you schedule regular chiropractic visits? Sometimes, people who utilize chiropractic services will visit the chiropractor only when they have a measured amount of pain. Often times, however, in the scope of the root cause, pain is the last thing to show up. The problem could’ve been corrected before the pain stage arrived.

The Truth About Chiropractic (Dr. Fielder / Dr. Mercola)

• Do you understand how proper spinal alignment affects the nervous system? “I try to get people to understand that your nervous system and your brain control every function of your body” says Dr. Mercola.

To learn more about Wellness Chiropractic (Dr. Billy DeMoss / Dr. Mercola)

• Do you take prescription medication for pain? ” One-half of all working Americans admit to having back pain symptoms each year.” says Dr. Mercola. Chronic pain is a modern-day epidemic that affects more than 1.5 billion people worldwide. Many people have turned to prescription medication to relieve their pain. Chiropractic is a drug-free alternative that looks for the root cause of the pain and seeks to correct the cause. For more information review these links.

What causes back pain? (Dr. Mercola)

Drug-Free Pain Relief (Stucky Chiropractic)

5. THINKING FOR SUCCESS (It ALL starts with a thought!)

“Whether you think you can, or whether you think you cannot, you are right.” Henry Ford

All decisions, all actions, everything we do, begins with a thought. What you think about will usually turn into action or lack thereof. “You can impact your brain function and cognitive abilities by making simple tweaks here and there to your daily routine.” (Dr. Mercola)

Albert Einstein said it like this, “We cannot solve our problems with the same thinking we used when we created them.”

Learn More About How To Change Your Thinking for Wellness:

Watch Think Well Video Series (Dr. Brian K. Becker, Stucky Chiropractic)

9 Ways To Improve Your Brain (Dr. Mercola)

22 Habits of Happy People (Dr. Mercola)

Improve Mental Health (Dr. Mercola)

The Science of Positive Thoughts for Healing (Dr Mercola)