no better way to rejuvenate your health than by eating
more nutritiously. In fact, even a few simple changes in
your diet and lifestyle can have a positive impact on your
health-and can also prevent a variety of health problems
in the future.
The traditional coffee and doughnuts for breakfast; a
hamburger for lunch-or no lunch; candy, cookies, and a
soft drink for a snack; followed by a huge dinner with
more protein than a person needs-are unhealthy dietary
choices. As a result, younger people are starting to
suffer from heart disease-not only because of poor diet,
but also because of an epidemic of inactivity.
To reverse the alarming trend, many doctors of
chiropractic urge patients to stop smoking, eat a balanced
diet, drink plenty of water, exercise regularly, and
augment their balanced diet with appropriate nutritional
What Can You Do?
The ACA offers the following prevention and wellness
Exercise at least 20 to 30 minutes three or four days a
• Eat out more sparingly. Food preparation methods in
restaurants often involve high amounts-and the wrong
types-of fat and sugar
Brown-bag your lunch to control your fat and sugar content
while adding nutritious fruits, vegetables, and grains.
Limit your intake of alcohol and quit smoking. Drinking
alcohol excessively and/or smoking hinder your body's
ability to absorb nutrients from your food.
Eat more raw foods. Cooking and canning destroys much of
the nutrition in foods. With the exception of canned
tomatoes, which can help prevent prostate cancer.
Fresh or frozen fruits and vegetables always have more
natural vitamins and minerals.
Select organically grown foods when possible, because they
have lower amounts of toxic elements, such as pesticides
and heavy metals.
Consume 25 to 30 grams of fiber a day. Whole-grain breads
and cereals, beans, nuts, and some fruits and vegetables
are good sources of fiber. High-fiber diets can help
prevent digestive disorders, heart disease, and colon
• Drink eight to ten 8-ounce glasses of water a day.
Coffee, tea, soft drinks, and alcohol are dehydrators.
Don't substitute them for water.
Research shows that a good vegetarian diet as part of a
comprehensive health program can help prevent heart
disease, cancer, and other diseases. However, fried
foods, hydrogenated fats, and commercial meat substitutes
may contain more sugar and fat than a meat-eater would
If you are considering a vegetarian diet, keep the
following tips in mind:
rely on fruits and vegetables at the expense of grains and
legumes. Eat a variety of fruits and vegetables to consume
a wide range of nutrients.
Tiredness, malaise, and anemia can be signs of
deficiencies. Have your B12 and iron levels checked at
least once a year.
Consume fortified foods or take supplements to obtain the
nutrients you no longer get from animal-based products,
such as vitamin B12.
Before eliminating animal products from the diet, learn to
do it right. Children, pregnant and breast-feeding women,
and people recovering from illness should consult their
health care practitioners.
According to the U.S. Food and Drug Administration,
dietary supplements are not substitutes for foods, nor can
a person sustain good health by just taking vitamin and
mineral supplements.4 When taken properly, however,
supplements can play an important role in achieving
maximum health. If you are considering nutritional
supplements, keep the following tips in mind:
Remember to consume dark green vegetables, oils, nuts, and
seeds, which are sources of magnesium, fatty acids, and
many other vitamins and minerals.
Don't "self-prescribe." Consult a health care
practitioner, such as a doctor of chiropractic, to
determine what supplements are best for you. If you have
symptoms such as headaches, chronic fatigue, or cardiac
problems, seek professional advice from a health care
provider who specializes in nutrition.
If you have any question about
possible nutritional deficiencies, please call our office
at (928) 771-9400.