Healthy Tips for a Healthy New Year
By Kathy Gruver - LMT, RM, NHC, MS in Natural Health &  Doctorate in Traditional Naturopathy


It’s the time of year to write down those resolutions.  We can all think of things we want to change and improve.  When you are making your list of goals, it’s not just enough to make them realistic; you also have to make them easy to follow.  Saying you are NEVER going to have chocolate again is not going to be easy, and then you cheat by having one M&M, you feel like a failure and that resolution is out the window.

Rather than making an all or nothing goal, decrease or increase something gradually. Cut back on fatty food; add exercise or stretching in a bit at a time.  It’s going to be easier to meet your goals that way, and then you’ll be inspired to keep going.  Here are some suggestions for ‘09 that will keep you on the path to better health.

1. Take a break.  It is recommended that you get up and move around every hour.  Most people rush through their day, eating at their desk and never leaving their work station.  That can lead to repetitive stress injuries and job burn out.  Make it a point to stretch and move at various points throughout the day. When you head to the bathroom, take a few extra minutes. Or while waiting for something to print, use that as YOUR time.  Even if you are at home all day, make sure you have a few minutes for yourself.

2. Men - low back or hip pain? Many men come to my office with these complaints, they turn to go into the treatment room and I see a large protrusion on one butt cheek.  It’s not a tumor.  It’s a wallet, and when you sit on it consistently it can throw your whole body out of alignment.  We are designed to be symmetrical and will compensate to make that happen, so keep your wallet elsewhere!  Women, be ware of a heavy purse.  It can pull your shoulders crooked and cause upper back and neck pain.  

3. Supplements. No matter how much “good food” we consume we are just not getting the nutrients we require.  Add to that all the processed foods and pollution in the environment, and we need to supplement.  A multi-vitamin and mineral formula keeps our body functioning properly and can curb food cravings.  I also recommend amino acids, a lot of which we can’t produce ourselves and are needed for many processes in the body.  Make sure to choose high-quality supplements.  Here is a time when price doesn’t necessarily reflect quality.  Ask your health food retailer or practitioner for suggestions.

4. Lay off the Soda.  Diet or regular, soda is just plain bad for you. Regular soda contains high fructose corn syrup which is shown to be linked to the epidemics of obesity, type-2 diabetes and ADHD.  Diet soda contains artificial sweetener which has been associated with numerous health problems.  Both have high amounts of artificial ingredients and phosphorus which can interfere with calcium absorption and contribute to osteoporosis and heart disease.  This is one I definitely recommend cutting out completely!

5.  Good Bugs.  If you’ve taken any antibiotics or have bowel issues such as diverticulosis or IBS, you might be low on the good bacteria in the colon which inhabits our colon.  These creatures not only help with elimination, they also produce many necessary vitamins like the B’s.  Make sure you take live Probiotics with millions of CFUs (colony forming units) - sorry folks, a bit of yogurt just isn’t going to cut it. 

6. Spring Cleaning - all year long. Even a short fast (12-24 hours) can be beneficial to our bodies.  Angel at ‘Restoration’ in Santa Barbara, California, has this to say about fasting. “When a person fasts the body begins a process of cleansing and repairing.”  She recommends regular fasting to enhance the immune system and strengthen the body.  “Everyone should cleanse at least seasonally, with colon hydrotherapy recommended. It’s not just for a sick body.  Everyone can benefit from cleansing and fasting.”  Please don’t just dive into a two week long fast without consulting a professional and doing some research.  Fasting can be harmful if you don’t do it correctly.

7.  Exercise. We all know we should exercise regularly, but exercise can help with things you never suspected like good bowel function and increased sex drive.  Leslie Shinkle, an ACE certified instructor at the YMCA reminds us that “exercise boosts our self-confidence and allows us to perform daily tasks easier.”  Even housework can help. Leslie recommends adding lunges while you vacuum or curls while you carry your groceries.  “Anything to get you off the couch and moving is a positive step towards health.” 

8.  Adjustments. Chiropractic is obviously good for structural issues such as whiplash and sciatica.  But Dr. John Craviotto also reminds us that other disorders can be helped through adjustments. “Keeping the spine aligned keeps the nervous system functioning at 100%.  That helps our immune system and assists us in fighting disease.”  Feel chiropractic is a scam?  Dr Craviotto responds, “A racket is when the same treatment plan is prescribed for everyone regardless of what they need.  Some people with chronic problems do need to be seen for 6 months; other people only need to be seen once or twice.  The main issue is, is there improvement?  You have to trust your chiropractor, just as you do your doctor and your mechanic. If you don’t…find someone else.”

9.  Rx.  Many people take prescriptions (too many in my opinion). Often prescription drugs have side effects that lead to the need for other prescriptions, called iatrogenic disease.  Things like insomnia, sleepiness, headaches and muscle aches can be side effects.  Know your medication and if what you’re taking could be causing your new problem.  And just because you’ve been on a medication for a long time, doesn’t mean it couldn’t be the culprit. Webmd.com is a great resource.  And remember to always discuss these things with your doctor. 

10.  Go East. Lori Guynes, an acupuncturist in Santa Barbara, California, says that acupuncture and traditional Chinese medicine (TCM) can be a great form of maintenance.  “If people know a certain time of year or season change is a problem for them i.e., allergies, bronchitis, etc., acupuncture can help with those transitions.  It’s also beneficial for overall health promotion and conditions like indigestion, insomnia, headaches, colds, PMS, depression, even smoking cessation and weight loss.” Having had numerous acupuncture sessions with multiple practitioners, I have to say; it doesn’t hurt. Most people experience a calm, and floating feeling. I recommend trying it at least once in your lifetime; you never know what benefits might emerge.

I hope these healthy hints gave you something to think about when setting your goals for 2009.  I encourage you all to try something new in this coming year and experience health, wealth and happiness.  Again, most things in moderation are going to be okay. Listen to your body and be good to yourself and those around you.

Happy New Year!