The new year is the perfect time to start fresh and get on the path to optimal health and wellness. While adding resolutions like eating better and working out more frequently are always excellent goals, there are small, everyday habits that you can practice to make a positive impact on your overall health while relieving aches and pains. The health and wellness experts at Hopkins Health and Wellness in Woodbury have five pain-relieving tips and self-care techniques that can help you better manage — and relieve — pain and discomfort in the new year. If you have questions about out treatments or would like to arrange an appointment, contact our Top Rated Local® DMR clinic in Woodbury today! In the meantime, here are some healthy practices to kick off your new year right.
Five Tips for Relieving Aches and Pain in 2019
Invest In a Good Pair of Shoes
Did you know that a healthy back starts in the feet? To get the new year started on the right foot, consider trading in your flat shoes with little-to-no support for a pair of supportive shoes that can improve your pain levels, posture, and overall alignment. Flat shoes, sandals, heels, and others that offer very little in the way of arch support, heel cushioning, and support for your ankles can affect your posture, balance, walking posture, and even the way you stand and hold the weight in your hips. As a result, these types of shoes can contribute to back, hip, and knee pain.
Tip: Find shoes that offer all-around support from your toes to your ankles. If you prefer to wear shoes that are on the dressy side, talk to your Woodbury chiropractor about shoes inserts and orthotics.
Get Active this Year
It’s often challenging to get back into a normal exercise and active routine after the holidays, but it’s important for your health and wellness. Staying active, getting your heart rate up, and moving around can do wonders, not only for your waistline, but also for relieving pain, improving your posture, increasing muscle flexibility, and encouraging good circulation. We’re not saying you have to start running massive marathons, but incorporating some form of exercise, movement, or activity into your daily schedule can go a long way. This could be something as simple as practicing a few simple yoga poses in the mornings or evenings, taking a 20-30 minute walk once a day, riding your bike on some local trails, or going for a swim at your local gym. Even taking your dog to play at the park and play fetch can get your heart rate going. What’s more, along with feeling the effects of your body’s natural release of endorphins as a result of increasing your heart rate and blood flow, being active can help you better manage stress, pain, anxiety, while improving focus, stamina, and strengthening your joints and muscles.
Tip: Add a 20-30 minute activity to your day (or at least every other day) and see how great you’ll feel once this routine becomes a part of your daily and weekly cycle.
Cut Out Inflammatory Foods
Sometimes, the foods we consume can negatively affect our pain levels. A study published by the Arthritis Foundation suggests foods that are high in saturated fat, trans fat, salt, sugar, and bad carbs can actually aggravate inflammation in the body. This is certainly true for patients with arthritis or those individuals recovering from joint and soft tissue injuries.
Tip: Make healthy choices and smart substitutions for inflammatory foods. Try limiting your consumption of white breads and pastas, processed meat, sweets, anything with added sugar, foods with high levels of sodium, greasy foods, fried foods, and drink alcohol in moderation. Doing so can reduce pain in your joints and muscles, especially if you suffer from arthritis. Here are a few suggestions to try:
- Incorporate “Meatless Mondays” into your weekly meal plan.
- Cut out sugary soda and instead drink sparkling water (no sodium) with fresh fruit.
- Opt for fresh fruits and veggies rather than canned.
- Substitute ground turkey in place of ground beef.
- Don’t fry it, bake it instead!
- Read the labels — you’d be surprised how many foods contain added sugar and extremely high levels of sodium.
- Choose low or no sodium whenever possible.
- Make fried foods and sugary sweets a once-in-a-while treat/reward.
Improve Your Sleep Habits
Restful sleep is essential to your health and wellness, especially when your body is fighting off an infection or healing from an injury. Make your bedroom a peaceful, serene sanctuary where you can fall asleep comfortably, and stay asleep all night, so you can wake up feeling rejuvenated and rested. After all, the better sleep you get, the better you can focus on achieving your personal, work, and other goals.
Tip: Find ways to improve your sleep habits. Here are a few suggestions to get you started:
- Throw out that old, flimsy pillow and invest in a good one that matches your preferred sleep position.
- If you sleep on your belly, stop! Sleeping on your stomach is terrible for your neck, back, lower back, hips, and overall alignment. When you get in bed, place a pillow between your knees to keep your hips aligned, and to help you from turning over onto your stomach while you sleep. Sleeping on your back is best, but sleeping on your side is also okay, in most cases.
- If you sleep on your back, maintain a good sleeping posture by sleeping with a pillow under your knees. Doing so can take the pressure off of your lower back.
- Set your room temperature to around 67-68 degrees Fahrenheit. This will keep the room at a comfortable temperature throughout your sleep.
- If your mattress is contributing to — or even causing — your neck and back pain, consider how many years you’ve had it. If it’s over the eight-year mark, it’s time to thinking about replacing your mattress. Feel free to ask your Woodbury chiropractor for their recommendations for a new mattress.
Make Wellness Care Part of Your Routine
Natural pain relieving treatments and therapies, like chiropractic and massage, are proven to be some of the most effective methods for not only reducing pain, but improving wellness, nerve function, and movement. Make wellness care a part of your weekly, biweekly, or monthly routine. Doing so can help you better manage pain and everyday aches, and can even help with stress and anxiety control that contributes to discomfort. What’s more, wellness care at Hopkins Health is completely customizable to each patient. Whether you’re an athlete, you sit at a computer for eight hours a day, you drive a vehicle for a living, you’re a stay-at-home parent, or you’re a student in elementary school, wellness care is ideal for people of all ages, occupations, and backgrounds. Maintaining your wellness can help protect you from injuries and help you heal from them quicker. Plus, there’s value in wellness care for strengthening your immune system, while improving your whole-body wellness (physical, emotional, mental, and spiritual). Make wellness care a part of your routine and feel better!
Tip: Visit our website or call us to learn more about wellness care, injury recovery, and so much more!
Contact Our DMR Clinic in Woodbury
Ready to make 2019 your best year yet? Following these tips is a great way to start. If you would like to learn more about our chiropractic care, physical therapy, massage therapy, and more, contact Hopkins Health and Wellness Center to schedule a consultation. Find out for yourself why we’re a favorite DMR clinic in Woodbury!
Want to learn more about the DMR Method and our Minnesota DMR clinics? Follow the links to learn more about this effective, nonsurgical, non-prescription drug approach to Diagnosing, Managing, and Rehabilitating injuries, pain, and discomfort. Find out how our collaborative team of chiropractors, physical therapists, allied medical doctors, and massage therapists can help you heal and experience natural pain relief that lasts.