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12 Tips For Wellness (My Chiropractor Gave To Me)

By: Dr. Ryan Lee 

The holidays are all about giving and spreading cheer and kindness. While you’re focused on giving and doing for others, it’s easy to neglect your own self-care. That’s why, in the name of Christmas, we’ll skip the two-turtle doves and partridge in a pear tree and instead give you 12 tips to practice self-care this holiday season. These wellness tips are meant to keep you feeling your best through the holidays and beyond. At Reach Health and Wellness, we love giving you the gift of wellness and pain-free living.

1. Get enough sleep
Sleep is essential to our well-being. But if you’re up late wrapping gifts or moving the elf, you may not be getting as much rest as you should. Studies have consistently found that sleep is the most effective means by which our bodies repair and rejuvenate themselves. If you don’t get enough sleep during the night, try to find some time to take a quick nap during the day.

2. Stay hydrated
Water is essential for health and well-being, as it allows every system of the body to work
optimally. Drinking adequate water aids your body’s ability to maintain balance, control calories, revitalize your muscles, and keep all of your systems functioning optimally. It’s all too easy to get dehydrated during the holiday season- so make sure you’re drinking plenty of water.

3. Practice Gratitude

Spending just a few minutes a day focusing on what you’re thankful for can have a profound effect on your mood and well-being. You should practice gratitude for momentous occasions like job promotions, but also for the little things, like the sun shinning through a window, or a stranger holding a door open for you.  Most of us know it’s important to express thanks to the people who help us, or silently acknowledge the things we are grateful for in life, and research has linked gratitude with a wide range of benefits.

4. Do something you enjoy
Read a book, go caroling, watch your favorite holiday movie, or if the kitchen is your happy place, bake those cookies. Whatever it may be, make sure you take time to do things that you love to do.

5. Get out in nature
Being exposed to natural light and air has tremendous benefits for our mental and physical health. Take a walk outside to get some fresh air, or go to a Christmas tree farm to cut down your own tree. Being in nature helps to improve your overall health and wellness.

6. Choose your bags wisely

Holiday shopping can be a good workout, from cardio to lifting heavy packages. But make sure you’re mindful of the weight you’re carrying. Choose a bag with numerous straps or one that isn’t too heavy means your body won’t have to work as hard to disperse the weight. The straps make it easier for you to maintain your natural balance without overstretching. Also, if you have a lot of heavy shopping bags, be sure to take multiple trips.

7. Stay active
Walk or work out to breathe in some fresh air and get your blood circulating. At least 20 minutes of daily physical activity can greatly improve both your physical and mental health. You can move your body in numerous ways, including a quick walk around the block, a gentle jog, some jumping jacks, sit-ups, or even an online yoga class from the comfort of your couch. Even if you don’t have a lot of time, doing short workouts will still be beneficial.

8. Be mindful of your posture
Regular activities like sitting and working out, as well as other lifestyle choices, might have an
impact on your spinal health. Make sure to get up and move around every half an hour. You
should get up, stretch, and walk around. Pay close attention to how you sit. The common habit of slouching or hunching forward while seated has been linked to an increased risk of back

9.Fuel your body
We all love to indulge in special treats during the holidays, whether it’s hot chocolate, cookies or your Aunt’s famous mac and cheese. We encourage you to enjoy your favorite foods, but also make room for some healthy options this time of year. Fruits and vegetables are not only excellent for your physical health, but they can also help improve your mood. Fresh fruits and vegetables, whole grains, lean proteins, low-fat dairy, and legumes and nuts are all good examples of things to keep in your diet.

10. It’s okay to say “no”
Schedules can be hectic especially during the holidays. It can be challenging to fit in everything you need to do in such a short period of time. Prioritize the things that bring you joy and avoid the things that bring you down. Whenever you’re presented with a task you’d rather avoid, ask yourself if it’s absolutely necessary and if you can delegate it to someone else. You may prioritize your happiness by doing more of the things that bring you joy and fewer of the things that bring you sadness. Don’t take on more tasks than you can handle this holiday season and learn the art of saying “no.”

11. Reduce stress with a massage
Unknowingly, your body is constantly exposed to stress from daily activities. Massages are a great way to relax.  Massage helps decrease pain, improve circulation, and decrease stress, which results in deeper, fuller sleep, which improves the health of your body as well as your mind. So take the time to get a massage this holiday season, or right after to prioritize your self-care. Book your massage today.

12. See the Chiropractor
Of course, regular visits to the chiropractor are one of the best methods to assure your
continuous wellness! Chiropractic therapies are personalized to your specific requirements and are centered on the outcomes you wish to attain. Book Appointment Now.

At Reach Health & Wellness, we want to give you the gift of pain-free living. Taking the time during the holidays (and throughout the year) to take care of yourself is important for your overall health and well-being. For additional information, or to schedule a chiropractic or massage appointment, give us a call today at (423) 498-3400.


Dr. Ryan Lee is the practicing chiropractic physician at Reach Health and Wellness Chiropractic. For his full bio, click here. *This content is strictly the opinion of Dr. Ryan Lee and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Dr. Lee does not take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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