ICA suggests eating in moderation and taking a 15-20 minute walk after
a big meal to ease discomfort and burn a few calories. Fitness research findings
indicate you can burn up to 100 calories in a 30-minute walk.
The ICA and your doctors at Life Empowerment have prepared
a list of health tips to help protect your back and general health over the holidays:
¨ Lift packages, firewood, your frozen holiday
turkey, 50lb bag of carrots and other heavy items with your legs, not your back.
When lifting, hold objects close to your body; rather than flexing forward, maintain a slight arch in your lower
back and bend at the knees before standing up with the object. That way, the
lifting is done primarily with the strong muscles of the legs supporting the load.
When cooking or standing for an extended period, elevate one foot with a foot rest or stacked books, about six inches
from the floor. Alternately elevating each foot relieves tired back and leg muscles--similar
to the function the foot rest serves for customers standing at a counter--and helps prevent bad posture habits that can lead
to abnormal spinal curvatures.
When traveling by car or plane, place a pillow
or folded towel behind the small of the back and one behind your neck to help maintain the arch’s in your spine
and this will help support the rest of the body properly. This relieves the discs
and joint structures of the spine from unnecessary pressure.
In addition to fastening your seat belt for car trips, adjust the head rest to align with your head, at least
up to ear level. This is important to support and protect the head and neck in
the unfortunate event of a sudden stop.
¨ Get enough rest. Many health problems that occur with the holidays are simply due to fatigue. By simply getting adequate rest, you can help prevent structural strain, emotional and cognitive imbalance,
and general health problems.
your spine in alignment. Physical, emotional, and chemical stresses fatigue
your spine and cause misalignments called subluxations,. Often times people have
negative health events around the holidays so visit your chiropractor more often to keep at top performance and to prevent
Begin thinking about your 2007 health goals now. Just thinking
about them will help you to make better health decisions during this tempting time.