Health Problems? 5 Things you can implement NOW if you are having them!

5 Things You Need To Do To Build Your Resilience To Dis-ease.

Everyone knows someone with health problems a chronic disease/illness. To increase resilience to dis-ease, chiropractors focus on analysing the nervous system and, when necessary, removing interference caused by misalignment of the spine (vertebral subluxation). However, many other factors can impact our health, and eliminating the negative stressors where possible and replacing them with positive ones will help build health and resilience to dis-ease and health problems.

Improving multiple elements of your life each by 1% will have a compound and exponential effect over time. Here are five non-negotiable factors in building and maintaining your resilience to dis-ease and health problems.

1. Movement

Exercise and physical activity are major players in health.

Proprioception is the ability of your body to recognise the location of itself in space, without the visual aid of your eyes. If your body is not moving regularly then the joint receptors that feed your brain with information about your body position are not firing, and this reduces your proprioception ability. This becomes a particular problem as we got older because we tend to move less.  Cross or lateral movements are best (moving opposite arm and leg at the same time) as those movements stimulate both sides of your brain.

Action - Aim for at least 45 minutes of physical activity per day. This can be broken down into 15-minute intervals and modified to suit your level of fitness.


2. Hydration

The guidance for water consumption varies depending on where you look, but I aim for 2.5 litres of water daily which I drink throughout the day. This excludes tea, coffee, and flavoured water, and most definitely carbonated beverages and alcohol. Filtered water is essential to remove any impurities from your tap water so your body does not have to filter and excrete these impurities. You can buy water filters from most supermarkets or invest in under-counter filtration systems for your kitchen.

Action – Purchase a jug water filter and water bottle, and aim to drink at least 2 litres of water during the day.


3. Sleep

Sleep is when your body has the chance to recover and heal at the fastest rate and we should aim for eight to nine hours of sleep every night. Reduced sleep is linked with a huge increased risk of many chronic health conditions. If you have a sleep condition, we can help you find a specialist who can investigate your sleep pattern in more detail and help you develop strategies that will work for you.


I maintain a check on my recovery daily by monitoring my heart-rate variability. Your HRV is a window into your body’s ability to adapt to stress. Measuring HRV consistently provides you with an understanding on how your body is adapting. If you see a drop in your HRV, it could be an advanced warning of upcoming problems. This will allow you to make the necessary changes in your routine, such as increasing sleep time, modifying sports activity (reducing intensity) and avoiding stressful situations, until your HRV reading shows that your body has adapted.

Action – Plan your evening to ensure that you get at least 8-hours of sleep a night.


4. Diet 

– this is a broad one and has many different camps, but I consistently say fresh fruit and vegetables are vital (organic when possible – again removing the chemicals on the outside means your body does not have to deal with them on the inside, just like with water).

Gluten, artificial sweeteners, alcohol, and dairy products are out, as are heavily processed pre-packed ready meals that are laden with hidden sugar and chemicals. If you want to eat meat it should be organic, grass-fed, and fish should be wild, or line-caught. The fewer unknown names in a product, the better (for example acesulfame potassium – if you do not know what it is and it is made in a laboratory rather than grown from the ground it is unlikely to be good for you).

Supplements should not be considered a substitute for fresh organic foods. However, a few key supplements to think about taking are Vit D + K2, Omega 3, B12 and probiotics, but investigate this yourself or find someone who is an expert in this field before diving into this. Consider food intolerance testing to help you find out what, if any, foods you should avoid.

Action – Commit to eating fresh organic and eliminating as much processed food as you can.


5. Environment

– It can be hard to develop new habits unless the environment is right. Surrounding ourselves with people who are thinking the same way makes it easier to adopt new habits and can help strengthen our resolve.

Our environment is very different from what we are used to. Using this time to keep your mind active and for self-development is key. Do things that make you happy or something that you have never previously had time for. Catch up with some reading, walking outdoors, playing a musical instrument, cooking and, particularly if you live alone, take time to speak to a friend or family member who you have not spoken to for a while.

Changing your routine is the key to adopting new habits and increasing your resilience and not having enough time is a poor excuse. Most of us watch too much TV and spend too much time on social media, the sort of habits that ultimately reduce our strength and resilience to dis-ease and health problems.

Action - Schedule time in your diary to develop new routines that support your new habits and find an accountability partner to help keep you on track.


Spine & Nervous System

There are other factors too that are important, but these are my top five for now. One thing is for certain;  all of these will be much more effective if your spine and nervous system are working at it’s best and that is what we at Top Chiropractic can ensure for you.

If you want to deep dive into any of these factors, seek help from a designated specialist. If so, please ask and I will refer you to the correct person.

health problems

Most people at some point in their life encounter a health concern that they find difficult to overcome. Understanding what health is can be the key to understanding how to regain it. Check out the blog Health Perspectives to understand what we at Top Chiropractic mean by health.

If you think you have a problem that could be coming from your cervical spine and would like to speak with us about your case please book in a discovery call with us.

For more information on upper cervical chiropractic please check out our blog
or follow us on social media.

Book recommendations 

More information about some of the topics discussed in this blog can be found in the following books:

  • Grain Brain: The Surprising Truth about Wheat, Carbs and Sugar - Your Brain’s Silent Killers – by Dr David Perlmutter with Kristin Loberg 
  • Why We Sleep: The New Science of Sleep and Dreams – by Matthew Walker
  • Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones – by James Clear
  • The Mind-Gut Connection:  How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health – by Emeran Mayer, MD

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