Building a Solid Foundation for Health:

1. Hydration: Fuel Your Body with Proper Electrolytes

Proper hydration keeps your cells, joints, and nervous system running smoothly—essential for overall function and recovery.

Simple Steps:

• Aim for half your body weight in ounces of water daily (e.g., 150 lbs = 75 oz).

• Add high-quality electrolytes like LMNT (zero-sugar packets with sodium, potassium, and magnesium) to support nerve signaling and prevent cramps.

• Sip consistently; use a marked bottle and set phone reminders.

• Flavor naturally with citrus or herbs for variety.

Patients at My Chiropractor KC have the ability to make their own variety packs of LMNT at the office for a special pricing.

2. Whole Foods & Nutrition: Nourish from the Inside Out

Fueling with real, nutrient-dense foods stabilizes energy, reduces inflammation, and supports brain and spinal health.

Simple Steps:

• Make half your plate colorful vegetables and fruits; add quality proteins and healthy fats.

• Choose whole over processed—think grass-fed meats, wild fish, nuts, avocados, and leafy greens.

• Prep simple meals ahead and meal prep to keep you on track.

• Limit sugar and refined carbs to keep blood sugar steady and inflammation low.

3. Sleep: Recharge for Optimal Recovery

Quality sleep allows your body to repair tissues, consolidate memory, and regulate the nervous system.

Simple Steps:

• Target 7-9 hours nightly with a consistent bedtime.

• Create a wind-down routine: Stretches, deep breathing techniques to stimulate your vagus nerve, dim lights, no screens 1 hour before bed, cool/dark room.

• Avoid caffeine after noon and heavy meals late at night.

• Track patterns and adjust—better sleep amplifies every other pillar.

4. Movement & Exercise: Keep Your Body Strong and Mobile

Daily movement strengthens muscles, improves circulation, and supports spinal alignment.

Simple Steps:

• Aim for 30 minutes most days: Walking, yoga, strength training, or play.

• Incorporate functional moves—squats, lunges, planks—to build core stability for your spine.

• Start small: 10-minute walks or stretches, then progress.

• Mix cardio, flexibility, and resistance for balanced benefits.

5. Chiropractic Care: Support a Properly Functioning Spine and Nervous System

Your spine houses and protects your nervous system—the master controller of every function in your body. Regular chiropractic adjustments remove interference, restore proper alignment, and enhance nerve flow for better health, mobility, and resilience.

Simple Steps:

• Schedule routine check-ups (even if you feel fine) to maintain optimal spinal function.

• Combine adjustments with therapies like focused shockwave or cold laser for deeper healing.

• Notice how clear nerve signals improve energy, immunity, digestion, and stress response.

• Think prevention: A well-adjusted spine is your foundation for thriving at any age—two legs or four.

6. Stress Management: Cultivate Calm for Nervous System Balance

Chronic stress disrupts nerve function and hormone balance; managing it restores calm and clarity.

Simple Steps:

• Practice 5-10 minutes of deep breathing, meditation, or gratitude daily.

• Spend time in nature, journal, or enjoy hobbies that bring joy.

• Set healthy boundaries and prioritize rest.

• Pair with chiropractic care—adjustments naturally reduce stress on the nervous system.

7. Community: Connect for Support and Accountability

Strong relationships boost mood, motivation, and long-term health outcomes.

Simple Steps:

• Nurture connections: Regular calls, coffee dates, or group activities.

• Join wellness-minded groups—walking clubs, yoga classes, or local events.

• Share goals with friends or family for encouragement.

• Surround yourself with positive influences that align with your health journey.