The importance of health and longevity cannot be overstated, as it is a foundational element that affects every aspect of our lives. Good health contributes to overall well-being, enhances quality of life, and allows individuals to pursue their goals and aspirations.

Becoming the healthiest that you can be, is very possible, especially when you take daily and deliberate actions towards it. What you do on a regular basis can either take you closer to sickness and disease or health and well-being.

At The Chiropractic Source in Cedar Grove, New Jersey, we pride ourselves on teaching our patients how to live a long and healthy life. In this article, we are going to share with you 5 habits that you can adopt in your life that can transform your health and longevity.

Habit #1
Get Regular Chiropractic Care

Chiropractic care is one of the most overlooked heath care habits that you can use to maximize your health and well-being.

What we do at The Chiropractic Source is very unique and different even compared to most other Chiropractors. To understand this, Doctors of Chiropractic specialize in the spine, just like Dentists work with teeth and Cardiologist work with the heart.

Now, our spine is extremely important for your overall health and function for 2 major reasons, one being structural support, which most understand as your POSTURE. The second is protect the spinal cord. A healthy spinal cord is ESSENTIAL to your overall health and well-being. Let’s explain why.

The way your body works is the brain controls ALL the functions of the body. It does this by sending energy from the brain down down the spinal cord though the spine to ALL the vital tissues and organs in your body. Each and every organ is TOTALLY DEPENDENT on that energy to keep us alive and healthy.

Now, because of various life stressors in life, some minor and some major, the individual bones or whole sections or curves of the spine can shift out of place. This is what many Chiropractors call a Subluxation. These subluxations can block or decrease the energy traveling through the spinal cord to the organs at at level, similar to dimmer switch on a wall. The energy gets turned down, it decreases the flow through the nerves to the organs and the organs at that level will progressively weaken and degenerate over time and cause dysfunction and eventually disease.

These shifts in the the spine will also weaken the rest of the structure of your spine and distort your overall POSTURE. When your posture weakens and distorts, it causes stress the the spinal cord. When your spinal cord is under stress, it can’t provide the optimal nerve energy through the spine to ALL the vital organs of the body.

When the organs can’t get the vital nerve flow they need, then your OVERALL HEALTH will progressively weaken and degenerate over time, which eventually can lead to dysfunction and/or disease. Can you now see the connection between your spine, your posture, the nervous system and its effect on overall health? The spine and nervous system truly is the foundation of all life and health of the body. It is essential to care for this for the entirety of your life.

Now, this is REALLY important…

Many of these postural distortions DO NOT cause pain or symptoms. When your body is in pain or displaying symptoms, that is a indication that the nerves are inflamed and your body is in now in a CRISIS.

Take a moment to think about how you have been caring for your spine and nervous system. Have you only waited until you have a symptom, a pain or other dysfunction? From what you just learned, do you think that is the smartest way to care for the spine? Would you agree that it may be smarter to care for your spine and nervous system in order to ensure that your nerve energy is flowing as close to 100% as possible, so that you are strong and healthy for a lifetime?

This is why we lead with Chiropractic care as the first habit that you can create to transform your life.

Habit #2
Get Sunshine / Vitamin D

Sunshine offers a variety of health benefits, and exposure to sunlight is essential for the well-being of both the body and mind. One of the greatest things that sunshine provides is the natural synthesis of Vitamin D. Vitamin D is a crucial nutrient that plays several important roles in maintaining overall health and well-being.

Here are some key aspects of the importance of Vitamin D:

• Bone Health
  One of the primary roles of vitamin D is in the regulation of calcium and phosphorus absorption in the intestines. Adequate levels of vitamin D are essential for the proper mineralization of bones and teeth.
• Immune System Support
  Vitamin D is known to play a role in the functioning of the immune system. It helps modulate immune responses, and sufficient levels of vitamin D may contribute to the body’s ability to fight infections and illnesses. A deficiency in Vitamin D can be a contributing factor to many of the most common diseases.
• Muscle Function
  Vitamin D is involved in muscle function, and its deficiency has been linked to muscle weakness and an increased risk of falls, particularly in older adults.
• Mood Regulation
  There is a connection between vitamin D and mood regulation. Adequate levels of vitamin D may help in the production of serotonin, a neurotransmitter associated with mood. Low levels of vitamin D have been linked to an increased risk of depression.
• Cardiovascular Health
  Some research suggests that vitamin D may have a positive impact on cardiovascular health. It may help regulate blood pressure and reduce the risk of cardiovascular diseases.
• Cancer Prevention
  Some studies have suggested that vitamin D may play a role in reducing the risk of certain types of cancers. However, more research is needed to establish a definitive link.
• Regulation of Insulin Levels
  Vitamin D is involved in insulin secretion and sensitivity. Maintaining adequate levels of vitamin D may contribute to the regulation of blood sugar levels. A deficiency in Vitamin D could contribute to the risk of Diabetes.
• Cognitive Function
  There is emerging evidence that suggests a potential link between vitamin D and cognitive function. Some studies have indicated that adequate vitamin D levels may be associated with a reduced risk of cognitive decline in older adults.
• Pregnancy and Fetal Development
  Vitamin D is important during pregnancy for the development of the fetal skeleton. Adequate levels of vitamin D are associated with a lower risk of complications during pregnancy.

As you can see, Vitamin D is very crucial for your overall health and function. In fact, many health care professionals consider Vitamin D more like a hormone than a vitamin due its massive body effect. To understand your Vitamin D need it is very important to test your Vitamin D level. It is a commonly tested biomarker, called 25-hydroxy Vitamin D. Many health care practitioner can order it and it measured in ng/ml. The ideal range should be between 35-100ng/ml, with the optimal levels being 60-80ng/ml. Research has shown that ranges lower then 30 has shown detrimental effects to the immune system in additional to other things.

When it comes to sunlight, it is most safe and effective to use the first 45 minutes of sunlight because that has the least amount of UVA and UVB rays yet you still receive the great benefits of Vitamin D synthesis. It is best to expose as much of your skin to sunlight for about 20-30 minutes per day. In areas where it is colder and this may not be possible, the next best option is supplementing with a great D3 Vitamin. The dosage we like to recommend is based on your weight.

We recommend that for every 30lbs that you weight, you take at least 1000IUs of Vitamin D3. This recommendation is best if you have optimal Vitamin D range on your blood work, if you are low it would be advised to increase that amount. For example if you weight 150lbs, you would take 5000IUs at the minimum per day to optimize the benefits of Vitamin D in your life.

Habit #3
Daily Breath-Work / Breathing Exercises

Breath-work refers to a variety of practices that focus on consciously controlling and manipulating one’s breathing patterns. It is often used as a therapeutic technique to enhance physical, mental, and emotional well-being. If we think about breathing, what is the main thing it provides for our body? It provides an exchange of gases right? So we inspire Oxygen (O2) and we breath out or expire Carbon Dioxide (CO2). This is very important for the providing energy and fuel for our bodies to function at its best.

Just think, when we are stressed, what is one that we tend to do? We take a big deep breath in to calm us right? Well what if we did that deliberately every day for 5-8 minutes per day? Would that not have a profound calming effect on our body?

Here are some of the major benefits of regular breathing exercises.

• Stress Reduction
  Conscious and deep breathing has been shown to activate the parasympathetic nervous system, which helps counteract the body’s stress response. This can lead to a reduction in stress hormones, promoting a sense of relaxation and calmness.
• Improved Oxygenation
  Deep and intentional breathing increases the oxygen supply to the body, including vital organs and tissues. Oxygen is essential for cellular function and energy production.
• Enhanced Mental Clarity
  Breath-work is often associated with improved mental focus and clarity. Oxygenating the brain can help improve cognitive function, concentration, and overall mental performance.
• Emotional Regulation
  Breath-work practices can help regulate emotions by calming the nervous system. Deep and intentional breathing can be a tool for managing anxiety, depression, and other emotional challenges.
• Detoxification
  Deep breathing stimulates the lymphatic system, which plays a crucial role in removing toxins from the body. The act of exhaling also helps release carbon dioxide, a waste product of cellular metabolism.
• Increased Energy Levels
  Proper breathing can improve energy levels by optimizing the efficiency of oxygen utilization in the body. This can contribute to increased vitality and overall well-being.
• Mind-Body Connection
  Breath-work often emphasizes the connection between the mind and body. By bringing conscious awareness to the breath, individuals may develop a deeper understanding of their thoughts, emotions, and physical sensations.
• Enhanced Respiratory Function
  Regular breath-work can improve respiratory function, increasing lung capacity and efficiency. This is particularly beneficial for individuals with respiratory conditions.
• Relaxation and Sleep
  Incorporating breath-work into a bedtime routine can promote relaxation, helping to alleviate insomnia and improve the quality of sleep.
• Spiritual and Mindfulness Practices
  Many spiritual and mindfulness traditions incorporate breath-work as a foundational element. It is often seen as a means to connect with one’s inner self, achieve a meditative state, or explore altered states of consciousness.

When you start to learn more about Breathing exercises, you may find many practices, one is not better than the other, just choose the one that makes most sense to you and actively place it in your daily habits. One of our favorite styles of breathing is called Box breathing.

Box Breathing also known as square breathing or four-square breathing, is a simple yet effective breathing technique that involves a specific pattern of inhaling, holding the breath, exhaling, and holding the breath again. The technique gets its name because each phase of the breath is typically assigned a count, creating a “box” shape. This method is often used as a mindfulness and stress-reduction exercise.

Here’s how it’s typically done:

• Inhale – Count of 4
  Take a slow and deep breath in through your nose, counting to four as you fill your lungs with air.
• Hold – Count of 4
  Once you’ve inhaled fully, hold your breath for a count of four. Keep your lungs filled with air during this pause.
• Exhale – Count of 4
  Slowly exhale through your mouth or nose for a count of four. Focus on fully emptying your lungs.
• Hold – Count of 4
  After exhaling, hold your breath again for a count of four before beginning the next inhalation.

Repeat this cycle for up 5-8 minutes per day, adjusting the count as needed to find a comfortable and sustainable rhythm. The key is to maintain a smooth and controlled pace throughout the exercise. It is possible to feel slightly lighted headed while you do this especially at the beginning. If you do just take a moment to relax until it calms down. The more that you practice this the easier and more effective it becomes.

Habit #4
Grounding / Earthing

Grounding, also known as earthing, refers to the practice of connecting with the Earth’s natural surface by walking barefoot on grass, soil, sand, or other conductive surfaces, or by using grounding products that simulate this connection. The concept is based on the idea that when we make direct physical contact with the Earth, our body discharges electrons and can have positive effects on the body.

The greatest part is that it does not take long for your body to create this reaction. In fact, research shows that this discharge with the earth happens almost instantly when you touch the ground, so you only need to do this 3-5 minutes per day to maximize its effects.

Here are some of the proposed benefits of Grounding/Earthing:

• Reduced Inflammation
  Some studies suggest that grounding may help reduce inflammation in the body by neutralizing excess positive electrons, which are thought to be associated with inflammation.
• Improved Sleep
  Grounding has been proposed to positively influence circadian rhythms and sleep patterns. Connecting with the Earth’s natural electric charge may help regulate sleep-wake cycles and improve sleep quality.
• Stress Reduction
  Grounding practices may help regulate the autonomic nervous system, leading to a reduction in stress and an increase in a state of calmness. It may contribute to lower levels of the stress hormone cortisol.
• Pain Reduction
  Some individuals report experiencing relief from chronic pain conditions when practicing grounding. It is thought that grounding may influence pain perception and reduce discomfort.
• Improved Energy Levels
  Grounding is believed to have an energizing effect by facilitating the flow of energy within the body. This may contribute to increased vitality and a sense of well-being.
• Balanced Mood
  Grounding practices may positively impact neurotransmitter levels and mood. Some proponents suggest that direct contact with the Earth may help regulate serotonin and other neurotransmitters.
• Enhanced Immune Function
  Preliminary research has proposed that grounding might have a positive effect on immune system function. It may influence immune response and contribute to overall immune system health.

Electromagnetic Field (EMF) Protection: Grounding is sometimes advocated as a way to neutralize the impact of electromagnetic fields generated by electronic devices. This is a controversial claim, and more research is needed to fully understand the relationship between grounding and EMF exposure.

Habit #5
Cold Exposure

Cold showers or cold plunging, often referred to as cold exposure or cold therapy, involves exposing the body to cold temperatures intentionally. This exposure may cause many potential benefits, but one major one that we love is its effect on what are called “Cold Shock Proteins.”

Cold shock proteins are a class of proteins that are produced by cells in response to sudden exposure to cold temperatures. These proteins play a role in helping the cell adapt to and survive the stress caused by cold shock. The term “cold shock” refers to the rapid and drastic decrease in temperature that cells may experience when exposed to cold conditions.

Here are some key functions and characteristics of cold shock proteins:

• RNA Binding and Stabilization
  Many cold shock proteins have RNA-binding domains, allowing them to interact with RNA molecules. They help stabilize and protect RNA structures, ensuring the integrity and functionality of RNA, which is crucial for various cellular processes.
• Chaperone Activity
  Cold shock proteins can act as molecular chaperones, assisting in the proper folding of proteins. Proper protein folding is essential for maintaining cellular function, especially under stress conditions.
• Membrane Stability
  Some cold shock proteins are involved in maintaining the stability and integrity of cell membranes in response to cold stress. They play a role in preventing membrane damage and leakage of cellular contents.
• Cellular Metabolism
  Cold shock proteins may influence cellular metabolism by regulating the expression of genes involved in energy production and other metabolic processes. This helps the cell adapt to the altered conditions caused by cold stress.
• Adaptation to Environmental Changes
  Cold shock proteins are part of the cellular machinery that allows organisms to adapt quickly to changes in temperature. This adaptability is essential for survival in fluctuating environmental conditions.

Taking cold showers or using a cold plunge has been increasingly popular, especially in the regenerative or bio-hacking world. While individual experiences may vary, some potential benefits of cold exposure are:

• Improved Circulation
  Cold exposure can stimulate blood flow and enhance circulation. This may help improve the delivery of oxygen and nutrients to the body’s tissues and promote overall cardiovascular health.
• Reduced Muscle Soreness and Inflammation
  Cold therapy is commonly used to alleviate muscle soreness and reduce inflammation. Athletes often use cold showers or ice baths to aid recovery after intense physical activity.
• Enhanced Recovery
  Cold exposure may help speed up recovery from workouts or injuries by reducing muscle fatigue and promoting quicker healing.
• Increased Energy and Alertness
  Cold showers can have an invigorating effect, leading to increased alertness and a feeling of wakefulness. The shock of cold water can stimulate the nervous system and boost overall energy levels.
• Mood Improvement
  Cold exposure has been associated with the release of endorphins, which are neurotransmitters that contribute to feelings of well-being and happiness. Some individuals report an improved mood and reduced symptoms of depression after incorporating cold therapy.
• Stress Reduction
  Cold exposure may activate the body’s stress response, leading to a more robust stress tolerance over time. The controlled stress from cold exposure is believed to enhance the body’s resilience to other stressors.
• Enhanced Immune Function
  Some studies suggest that cold exposure may stimulate the immune system, potentially improving its ability to defend against infections.
• Improved Skin and Hair Health
  Cold water can constrict blood vessels and pores, which may contribute to healthier-looking skin and hair. Cold showers are sometimes recommended for individuals dealing with certain skin conditions.
• Increased Brown Adipose Tissue (BAT) Activation
  Exposure to cold temperatures can activate brown fat, a type of fat tissue that burns calories to generate heat. This may have implications for weight management and metabolic health.
• Improved Sleep
  Cold exposure, particularly in the evening, may help regulate sleep patterns by influencing the body’s natural circadian rhythm.

As mentioned above, being the healthiest that you can be takes deliberate action, but when those actions steps align with what the body needs, transformational things can occur. Reversal of disease, resolution of symptoms that you may have been suffering from for years are now possible.

Please use this outline of habits that you can create to transform your life. Don’t feel overwhelmed that you need to do all of these at once, if adding one thing at a time is easier, start with that. Take these deliberate steps and watch the body transform and your life change forever!