5 Ways to Show Your Body Some Thanks

"The preservation of health is easier than the cure of disease"
- BJ Palmer | Founding Chiropractor

With Christmas right around the corner, you might be making a mental list of everything you’re thankful for. And while we hope your list is long, there might be something you’re unintentionally leaving off of it… your body!

Our body is an amazing, well-oiled machine as long as we take care of it. Each day, it does everything we ask of it and then some. So, this holiday season, why not show your body some gratitude? Here are a few ways you can do exactly that:

1. Take a Few Minutes Each Day for Structured Breathing

Have you noticed the stress of the holiday season creeping into your day-to-day life? The ancient practice of structured breathing/breathwork can help calm your body by lowering your heart rate, reducing blood pressure, and even decreasing the amount of stress hormone (cortisol) being produced in your body; easing anxiety and enhancing mood.

One of the best known structured breathing techniques is Square Breathing, employed by US Navy SEALS to reduce stress and calm the mind; this technique has four easy 4 second steps.

1. Inhale for 4 seconds

2. Hold for 4 seconds

3. Exhale for 4 seconds

4. Hold for 4 seconds (and repeat from step 1)

Try to really focus on the feeling of air leaving your lungs and entering again when you inhale.

If you're looking to add some breathwork to your morning routine, 5 minutes is a great goal to aim for. However, if you're out and about and feeling overwhelmed, even a minute of square breathing might be just the antidote to chaos you need.

Read more about different breathing techniques and the powerful effects structured breathing and mindfulness can have on your day in this new study from Stanford University.

2. Create a Few Body-Positive Affirmations

Each morning, repeat kind words to yourself to set the tone for your day. These can be anything you like! Here are a few ideas to get you started:

- I honor my body by trusting the signals it sends me.

- My body deserves to be taken care of.

- I am thankful for my strength.

3. Nourish Your Body with Whole, Healthy Foods

Even though this time of year can be full of sweet treats and lots of snacks, try to give your body the fuel it craves. If you’re asked to bring a side dish to a dinner party or gathering, consider something savory that’s still packed with nutrients, like roasted balsamic asparagus with cherry tomatoes or a carrot, orange, and avocado salad.

4. Get Moving… but Also Rest Up!

It can be difficult to find time for both as the year winds down and gatherings pick up. Try to make morning movement a part of your routine with gym sessions or simple walks around your neighborhood. Our bodies are dynamic structures that require movement as part of their regular maintenance; plus, movement releases endorphins that make you feel happy and fulfilled...the runners high.

To function at its best, your body also needs adequate rest. Aim for 8 hours of sleep each night, sticking to the same sleep schedule or nighttime ritual that helps you wind down. This might include reading a few pages of a book before bed, limiting TV time in the evening, or doing light stretching before you settle in. Consider using a sleep app on your phone or watch to help you track your progress.

Sleep is such an imperative part of our existence, yet it seems it is always under attack by modern life. To find out more about sleep and its importance, I highly recommend checking out the book 'Why we sleep' by UC Berkeley sleep scientist, Matthew Walker.

5. Visit Us for a Check-Up

If you’re feeling the stress of the holidays grow, we’re here to help your body better manage nervous system disturbances. As chiropractors, we have a deep insight into the nervous systems power and its influence on overall wellbeing . If you feel that somethings just not quite right, come and see us when we're back in office on the 13th of January :))