This time of year brings plenty of changes to normal day-to-day activities. We eat more and move less. But it is possible to stay on track while still enjoying the holiday festivities. The key is to balance healthy choices, stay aware of stressors, make a plan for staying healthy and get the whole family involved. The CDC recommends focusing on four areas to maintain family health: physical activity, nutritional habits, sleep, and screen time.

Family Health: EP's Chiropractic Functional TeamFamily Health

Striking a balance between being active and having fun will help to create a more enjoyable and relaxing holiday experience.

Get The Whole Family Moving

  • Physical activity develops stronger muscles and bones, improves heart health, increases blood circulation, and lowers body fat.
  • Children ages 3 to 5 years should be active throughout the day.
  • Children ages 6 to 17 need at least 60 minutes of physical activity daily.
  • Look for ways to blend fun and physical activity as a family.
  • If you can get outside, play games like basketball or touch football, walk the dog, or take a nature walk.
  • Inside, have a family dance party, play video games that require movement, and encourage everyone to move around and stretch out.

Nutrition

Everyone has go-to foods, treats, and drinks they enjoy during the holidays. Restricting or avoiding these pleasures completely isn’t good, as it can lead to binge eating.

  • Eat mindfully and in moderation.
  • Making healthy eating a family effort helps everyone reach and keep a healthy weight and sets a healthy example.
  • Eat a variety of vegetables and fruits, whole grains, lean proteins, and low-fat and fat-free dairy products.
  • Check labels and follow nutrition guidelines.
  • Drink plenty of water and real fruit juices instead of sugary drinks.

Maintain Healthy Sleep

  • Sleep is essential for optimal brain and body health.
  • Healthy sleep helps prevent Type 2 diabetes, injuries, and weight gain.
  • Improves mood, concentration, and performance.
  • Individuals tend to eat more and be less active when not getting enough sleep.
  • Children 6 years old to 12 need between 9 and 12 hours of sleep a night.
  • Teens need 8 to 10 hours.

Limit screen time

  • Sedentary activities combined with too much screen time can lead to weight gain, sleep problems, and affected mental health.
  • Limiting phone, computer, and TV usage maintains mind and body health and generates more time for family activities.
  • Turn off electronic devices an hour before bed.

Modeling healthy behaviors and making small lifestyle changes can lead to lifelong healthy habits.

Chiropractic Functional Medicine

Chiropractic functional medicine can improve the body’s neuromusculoskeletal system and enhance overall health. Chiropractic and massage therapies:

  • Increase circulation
  • Facilitate detoxification
  • Balance the distribution of hormones and nutrients
  • Regulate the heart’s rhythm
  • Soothe the nervous system
  • Increase mobility
  • Decreased pain
  • Increase flexibility
  • Serve as a supportive treatment to other kinds of therapeutic care.

Holiday Games


References

Physical Activity Facts www.cdc.gov/healthyschools/physicalactivity/facts.htm

Preventing Childhood Obesity: 4 Things Families Can Do, www.cdc.gov/nccdphp/dnpao/features/childhood-obesity/index.html

Screen Time vs. Lean Time Infographic, www.cdc.gov/nccdphp/dnpao/multimedia/infographics/getmoving.html

Tips to Help Children Maintain a Healthy Weight, www.cdc.gov/healthyweight/children/index.html

rofessional Scope of Practice *

The information herein on "Family Health: Sciatica Functional Health Clinic" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez DC or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

Previous articleDr. Alex Jimenez Presents: Preventing Atherosclerosis With Chiropractic Care
Next articleToe Extensors, Trigger Points, & Chiropractic Care
Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal Mobility, Posture Control, Deep Health Instruction, Integrative & Functional Medicine, Functional Fitness, Chronic Degenerative Disorder Treatment Protocols, and Structural Conditioning. We also integrate Wellness Nutrition, Wellness Detoxification Protocols and Functional Medicine for chronic musculoskeletal disorders. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility. Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, functional strength training, functional medicine, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training and Cross-Fit Rehabilitation Systems for all ages. As an extension to dynamic rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises and advanced agility treatment options. We have teamed up with the cities' premier doctors, therapist and trainers in order to provide high-level competitive athletes the options to push themselves to their highest abilities within our facilities. We've been blessed to use our methods with thousands of El Pasoans over the last 3 decades allowing us to restore our patients' health and fitness while implementing researched non-surgical methods and functional wellness programs. Our programs are natural and use the body's ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, un-wanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living. With a bit of work, we can achieve optimal health together, no matter the age, ability or disability.