Health Habits for Good Physical Health

By Joe Wallace, Chiropractor, Optimize Chiropractic

My previous article covered the three dimensions of health. Physical, mental, and social. This article will go into more detail about physical health. Physical health can effect all areas of our lives. When we are not physically healthy, we are not ourselves. When we are not ourselves, other aspects of life suffer. We already covered the importance of drinking water. (Divide your body weight by two. That’s how many ounces of water you should drink daily.) Here are more simple daily habits to improve physical health.

Less sugar, more antioxidants.

All the “diet” options available these days can be overwhelming. Here is one very simple, very effective diet modification. Eat, and drink, less sugar. Sugar causes oxidation reactions to occur inside our bodies. Oxidation releases free radicals. Free radicals damage cells and cause inflammation. Inflammation is the most damaging mechanism in most disease processes. Inflammation wreaks havoc on the body. Enter antioxidants. Most people have heard of them. Most people understand that anti-oxidants are good for them. But do you know why? Antioxidants absorb free radicals and prevent inflammation. Vitamins A, C, and E are antioxidants. Make sure you are getting enough of these vitamins daily.


We’ve all heard this before, but do we appreciate the importance? The impact regular exercise can make on health is astounding. And you don’t have to spend two hours in the gym. Studies show that short bursts of exercise are equally effective. Any amount of exercise is better than no exercise. Start with 15 minutes per day. Ride your bike, go for a run, pushups, crunches, etc. If you can’t think of any exercises, check out YouTube. Search “Brendan Meyers Ab Workout”. Here you will find a plethora of five minute workouts. This is just one example of a quick workout. Ask friends and family for other suggestions. Before starting an exercise routine, please consult a knowledgeable source.


Sleep is important. Another revelation, right?! Not so much. But most people still aren’t getting enough sleep. Many people have trouble falling sleep. We hear it all the time, “I’m a bad sleeper.” Have you ever thought about your nightly routine? What are you doing for the last hour of each day? Most likely, the answer involves staring at a screen. Phone, computer, TV, etc. Blue light emitted from these LED screens disrupts melatonin production. Melatonin is a hormone that helps regulate our sleep cycle. Try to limit your screen time at night. And cut off screen time completely an hour before bed. Or at least get yourself a pair of blue light blocking glasses. Wear these glasses for the hour leading up to bed-time.

I realize these aren’t ground breaking discoveries. But they are important habits for a healthy lifestyle. Small changes can make a big impact on our health. Implement these habits to help improve physical health. Good physical health helps us maintain mental and social health. Stay tuned for more details regarding mental and social health.

Article written Dr. Joe Wallace, DC

Optimize Chiropractic specializes in family wellness care. We help every member of your family experience optimal physical, mental, and social performance throughout each stage of life. We help infants hit developmental milestones. We help children excel in the classroom and on the sports field. We provide care so people can continue to participate in the activities they love throughout their lifetime. Optimize Chiropractic will be opening its doors in Cornelius in January 2020.

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