Routine visits with a chiropractor help support an overall healthy lifestyle. Research shows that spinal adjustments aid us in maintaining a healthy spine, reducing the stress hormone cortisol in our bodies, and boosting our infection-fighting antibody levels. While routine visits to a chiropractor have numerous health benefits, this is only one component of the lifestyle habits a chiropractor will recommend as an integrative approach for overall health and well-being.

Exercise Daily

Exercise is one of the best things we can do each day to help our bodies live longer and become healthier and stronger in the process. Twenty to thirty minutes of exercise at least five times per week is a great goal to start with. The exercise doesn’t have to be exhausting; rather, it should be moderate and tied to an activity that you enjoy, such as taking a brisk walk, riding a bike, gardening, playing a sport you enjoy or swimming. This will help you to maintain a healthy exercise habit and have an overall more enjoyable life.

Those who have a condition that is being managed by a chiropractor will likely be given some specific exercises designed to help improve their condition. It’s important to stay consistent in doing these exercises. Also, make sure you are using proper form when working out or lifting heavy objects in an effort to avoid excess stressors on the spine and muscles. Your chiropractor may also recommend taking a break from rigorous exercise or from a certain exercise that may be contributing to your pain.

Follow a Healthy Diet

A healthy diet is an essential element in maintaining an ideal body weight as well as overall health. When determining whether or not your diet is healthy, it can help to start a food journal or simply write down the types of foods you tend to purchase from the store or order at restaurants along with how often you eat these foods and the typical portion size. Once you have this laid out in front of you, it will be easier to determine where you can start making healthy adjustments. The goal is to adopt a lifestyle change that stays with you over the years rather than going on a crash diet in order to lose weight fast.

While trying to establish a healthy lifestyle change, it is usually counterproductive to suddenly cut certain foods out of our diet that we are used to eating. When we eliminate these foods from our diets completely, we’re more likely to overindulge in them later on. Rather than doing away with indulgent foods altogether, it helps to simply limit how often they are consumed, as well as the size of the serving. A good rule of thumb is the 80/20 rule of consuming at least 80% of our calories from healthy foods, and no more than 20% from indulgent foods. It also helps to eat only until we are 80% full, and to focus more on putting good, healthy foods into our bodies than on counting calories each day. Research has shown that eating more slowly is associated with feelings of fullness; this supports the logic of stopping our eating before feeling completely full and allowing our hunger sensations to catch up.

Drink Plenty of Water

Staying hydrated is an important component in maintaining overall health. Drinking plenty of water helps our bodies to remove waste through urination, bowel movements and perspiration. It also helps us to keep our body temperature normal, it lubricates and cushions our joints, and it protects the sensitive tissues in our body. Typically, 20% of our daily fluids come from the foods that we eat, while the other 80% must come from fluids that we drink. The National Academies of Sciences, Engineering and Medicine recommends that men drink 3.7 liters of water per day and that women drink 2.7 liters. Factors that increase our need for water each day include perspiration from heat, humidity or exercise, vomiting, diarrhea, pregnancy and breast-feeding.

Get Enough Sleep

Sleep is an important factor in maintaining good health. But according to the U.S. Centers for Disease Control and Prevention, one in three adults isn’t getting enough sleep each night. Sleep deprivation can have numerous adverse effects on both our physical and mental well-being. It is also the leading cause of work-related accidents. Most adults need between 7-9 hours of sleep each night, depending on age. This sleep should be uninterrupted and accompanied by a supportive mattress and pillow to keep the spine in a proper position.

If you would like to start making lifestyle adjustments to help increase your quality of life and extend it, visit a chiropractor to discuss your options. Upon your visit, you will be examined, and your medical history and lifestyle habits will be discussed. Your chiropractor will then recommend any tests to determine any physical conditions that need attention and will recommend healthy lifestyle changes and exercises to best support your unique needs.

Reviews By Our Satisfied Patients

  • "I've been coming to see Dr. Bob since 1984 for my back pain. After each visit, the vast improvement lasts about one whole month. Even after all these years, Dr. Bob continues to provide outstanding care for me, my children, and my grandchildren. I've referred several people to HealthWise Chiropractic, so they too can see the results I have. My favorite part of my visits is the friendliness and professionalism of the staff and doctors and, of course, the results I get that improve my daily living."
    Danny S.
  • "About ten years ago I was at the gym, I bent over and couldn't get up, the pain was horrible. I contacted Healthwise and Dr. Mike gave me an emergency appointment that evening. He did a complete physical and x-ray before he started any treatment. After my first treatment I was able to stand up and walk with minimal pain. With a few visits I was back to normal. I continued treatments as needed for the next several years.
    I see Dr. Bob regularly to stay fit and pain-free. He tests my strength and weakness to determine the best treatment. Our open discussion led him to help my acid reflux. I now exercise and walk as is essential for a septuagenarian.
    I told Dr. Bob that I was starting to get knee pain that I thought was arthritis; I didn't think chiropractic care could help. He told me about new equipment to help. I look forward to improvement.
    I was a skeptic of chiropractic care, now I would recommend HealthWise to anyone with chronic/simple pain. It worked for me. It can work for you!"
    Sherry B.
  • "I was very miserable with constant pain in my leg while knowing it had something to do with my back. My friend surprised me with an appointment with Dr. Bob. After being treated by Dr. Bob I knew right away it was exactly what I needed. I learned a lot through my conversations with the doctor. I am really thankful to Dr. Bob and his staff."
    Ed L.
  • "I had a very limited understanding of chiropractic care until I tried it for the first time 12 years ago. I came in with severe pain in my neck, which prohibited me from moving my head. I was greeted by a kind staff, had an exam and x-rays done on my first appointment followed by an adjustment. I felt so much better after my first adjustment and by following the treatment plan my headaches and migraines improved. My overall health has improved because of chiropractic care. Dr. Bob helps make sure that I am taking the right supplements to optimize my health and fitness performance. They have helped me with allergies, knee and shoulder pain, and earaches. I had no idea when I began my chiropractic journey just how much help the doctors and staff at HealthWise would be at improving my quality of life."
    Britt H.
  • "I have been a patient at HealthWise Chiropractic for over 20 years. In the past and currently I am seeing Dr. Bob, however, I have seen all docs at Healthwise. My general issues are usually seasonally related to sinus and allergies. Recently I have been receiving treatment for my hip and lower back. Dr. Bob zeros in on trigger points and quickly relieves my pain. He is a wealth of knowledge and offers help and suggestion on my health issues. The staff is friendly and helpful. I leave feeling better and I believe helps to keep my body aligned and energized. I have also come in after falls, injuries and surgeries. I truly believe my adjustments at the time added to a quicker recovery."
    Liz B.
  • "I have been a patient of Dr. Bob for two and half months. . I see him for an adjustment every two weeks. I started seeing a chiropractor for the first time in January 2021 while working in Florida for my continued lower back pain and chronic bilateral hip bursitis. Because my pain was mostly relieved with continued adjustments, I decided to continue with treatment when returning to Wisconsin. I have been very happy with my continued pain relief/adjustments at HealthWise. I highly recommend anyone with chronic back and neck pain to try chiropractic adjustments here at HealthWise. It will make your life better."
    Marianne V.
  • "Really enjoyed the different things that they can do for you and your pain management. Would highly recommend."
    Rhiannon P.
  • "I enjoy coming, getting readjusted and any additional therapies. It has made my life healthier and less stressful. If I have questions, they are answered at that visit. The staff is very professional, personable and friendly. I always look forward to my next visit with them. I am glad to be part of Healthwise Chiropractic family:)"
    Marcella L.
  • "Dr. Mike is fantastic! He is very personable….will take time to really to your needs… I enjoy my visits…the maintenance has helped tremendously…..and he is there when the emergency pops up! Excellent Chiropractor!"
    Ann W.

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