Healthy Habits and Resolutions 

Setting Smart Health Goals 

Have you ever felt like you were working hard but weren’t making any progress toward your goals? You’re not alone. Most people feel that way each year around their time. They set goals take a few action steps but never seem to accomplish very much. Often, the problem isn’t a lack of motivation- it’s just that you haven’t set smart goals. Smart health goals can help you clarify your thoughts, focus your efforts, use your time to your advantage, and increase your chances of achieving and surpassing your expectations. 

Living a healthy life requires more than just being free from pain. Setting health goals, stretching your comfort zone, and celebrating small wins are essential to a  fulfilling life. As you plan your New Year’s resolutions for a healthy year, plan smart goals. Smart health goals effectively provide the clarity, focus, and motivation you need for success. Setting a completion date makes you more likely to reach your goals.

S – Specific- Make your goals specific for more effective planning
M- Measurable- Define how you are making progress
A- Attainable- make them reasonable to accomplish
R- Relevant- Your goals should align with your values
T- Time-Based- Set a date of completion 

If you struggle to follow through on your New Year’s resolutions each year, try setting health-smart goals. There is no better time to begin setting goals to improve your health this year. Living a healthy life is a journey, so don’t forget to celebrate each step of your progress. Our practice is here to help guide you along the way. If you have a health challenge or an ache or pain holding you back from reaching your goals- let us know- we’ll be happy to help! 

How to Cultivate a Positive Mindset

Mindset is the #1 predictor of success. Your conversations with yourself often determine your growth (or lack thereof). You’re probably right whether you believe you can or can’t do something. Thinking that you can’t do something can become a self-fulfilling prophecy that prevents you from acting and making the decisions you need to live your best life.

The good news is you can change your habits, beliefs and transform your thinking. When you do, you’ll be able to look at the world with a new perspective, which empowers you to become the person you know you can be. This week, consider the thought loops in your head. Be more conscientious about what you tell yourself. Identify what thoughts you can change daily to cultivate a more positive mindset. 

Positive thinking can help with managing stress and improve your health 

A positive outlook can decrease your likelihood of a heart attack or cardiovascular event by over 30% 

Negative emotions may weaken your immune response

Cultivating a positive mindset isn’t just a woo-woo, granola approach to life. A positive attitude has been shown to improve your overall health and well-being. New research on the mind-body connection has proven that mental health impacts much of our physical health. 

Moving Your Way to Better Health

You’ve heard it before, but regular exercise is good for physical and mental health. Daily exercise can help you lose weight, lower your risk of future health challenges, reduce stress, and improve your mental outlook. But, if you’re like many people, over 80% to be exact- you aren’t getting enough exercise each week. 

As a chiropractor, we focus on three types of movement- segmental (your body’s joints), regional (your neck, low back, leg, etc.), and whole body. All three types of movement are essential for you to stay well. Full body movement is general exercise such as running or walking. Regional movement may be the stretches and smaller exercises you perform daily. Segmental motion is what we focus on here as chiropractors. To generate the benefits of regular exercise, your body needs all three types of movement. 

Whole Body: Daily exercise can improve your mood and sleep and lower your risk of chronic disease

Regional: Dynamic stretching can enhance your range of motion, biomechanics, and energy levels

Segmental: Adjustments can positively influence the function of your nervous system, decrease aches and pains, and relax your muscles

Millions of people make New Year’s resolutions to get more active each year. And each year, they seem to come up short. But this year, you have the tools and resources to succeed. You can begin moving your body towards better health this year by setting smart health goals and cultivating a positive mindset. Let us know if you notice yourself struggling to stay on track or sidelined by chronic aches and pains, let us know. We’re here to help you get active, stay healthy, and reach your goals. 

Increasing Your Energy

Have you found yourself tired and drained at the end of each day? Grabbing a second (or tenth) coffee or energy drink may be easy, but boosting your energy level doesn’t mean you need to rely on caffeine’s short-term effects. Short-term bursts of energy can often lead to a crash. Creating smart, healthy habits each day can increase your energy level, mental focus, and endurance.

Walking through a store, you’ll notice dozens of products designed to increase your energy level. Many synthetic stimulants aren’t very healthy, and some can even become addictive. Instead of a daily quick fix, it’s better to consider the effect of stress, exercise, and diet on your energy levels. 

Stress: Being stressed out consumes a ton of energy. Discovering ways to decrease your mental stress with meditation or physical stress with chiropractic care can help increase your energy levels

Exercise- daily exercise will help you sleep better, elevate your mood, and circulate more oxygen in your body 

Diet: Eating foods with a low glycemic index (where sugar is absorbed slowly) can help you avoid a crash after eating and keep you more energized throughout the day

Next Steps:

A lack of energy is often a symptom of a more significant issue. Too much stress, less than ideal food choices, and a lack of exercise are major factors in your energy level. Developing an awareness of your daily habits and making small changes can result in big changes. Avoid using caffeine as a crutch and make positive lifestyle choices instead. If you’re struggling or want specific natural supplement recommendations, let us know, and we’ll gladly help.  


Science Sources:

MindTools. Smart Goals: How to make your goals achievable. 

Mayo Clinic. Positive thinking: Stop negative self-talk to reduce stress. 2020

Johns Hopkins Medicine. The Power of Positive Thinking

Cleveland Clinic. 80% of American Don’t Get Enough Exercise. 2018

Hi! I'm Dr. Jessica

Hi! I'm Dr. Jessica

I’m Dr. Jessica Payne, Medical Intuitive, Doctor of Natural Medicine, and your go-to guide for living your life naturally…More

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