Two hands holding a heart
New Year’s resolutions are great, but why wait for 2017 to start prioritizing your health and happiness? Holidays may be a time for rest, relaxation, and indulgence, but there are ways to stay on track, even during the most festive season of the year. Neck & Back Medical Center wants to share some easy ways to stay healthy, avoid illness, and make better choices for your well-being this holiday season.

Healthier Holidays in Laguna Hills, California

Stay Well ‘Tis the season for stuffy noses, sniffles, and coughs that just won’t quit. To avoid this year’s endless sequence of colds that are ‘going around,’ be sure to take the following precautions:
  • Wash your hands well and often. This means soap, water, and at least 20 seconds of scrubbing.
  • Bundle up. Stay dry and warm with appropriate outdoor clothing.
  • Manage stress, and get plenty of sleep. A well-rested body is better equipped to fight off illness.
  Make Good Choices There are several easy ways to keep your food choices (reasonably) healthy, even at all the holiday parties:
  • Eat before you go to holiday parties. This may seem counterintuitive, but it will keep you from overindulging in party treats.
  • Drink more water to balance out excess sodium and food intake.
  • Choose vegetables and healthy proteins first at the buffet table, then go for the more high-calorie dishes.
Stay Active Relaxing doesn’t have to turn into a total snooze fest — keep moving this holiday season:
  • Go for a walk or a run, especially on days where you know you will be eating more than usual.
  • Plan family activities outdoors, like flag football, a family stroll through the neighborhood, or even just throwing a frisbee.
  • Schedule your day to include time for exercise. Just because it’s not a normal workday, doesn’t mean a little structure won’t help.
Want more insight into your health as we close 2016 and move forward to a New Year? Let Neck & Back Medical Center help you achieve your goals. Don’t hesitate to reach out to our team with questions or concerns.
happy holidays card

Happy Holidays from the Neck & Back Team

The team at Neck & Back Medical Center wants to wish all of our wonderful patients an enjoyable, relaxing holiday season. As 2016 comes to a close and you prepare for a brand New Year, we send our best wishes for peace, love, health, and happiness. Take some time as the year winds down to remember the best moments from this year — what was your favorite part of 2016? And as you look to the New Year, set new goals and objectives — what do you hope will be your favorite part of 2017? As always, the Neck & Back team wants to help our patients and loved ones achieve the highest quality of life. Let us know how we can be a part of your health and happiness in 2017. Happy holidays to all, and a very merry New Year!
Elderly couple eating breakfast
It’s no secret that as children our nutritional needs change as we grow up and become more active. But did you know that your nutritional needs change as you age throughout adulthood, too? As we grow older, the concept of a healthy diet remains the same — we need a balanced and nutritious diet to help us look and feel our best. However, the composition of our diet can be adjusted to best satisfy our needs in every age bracket. Keep reading to learn what foods make up the healthiest diet for your age range and body.

The Best Diet for (All of) Your Best Years

In Your 20s and 30s If you’re in this age range, chances are you have a pretty busy schedule. School, work, social obligations, exercise, and chores fill up your schedule. You may wonder how anyone has time to consider nutrition with everything else you have going on, but it’s important to make your diet a priority in your 20s and 30s. The way you eat now sets the tone for your health in the future. Considering having a family? Start forming the healthy habits now that you hope your children will adopt as they grow and learn. Remember to incorporate the following into your diet to be sure you are getting the proper nutrients for your current and future health:
  • Calcium-rich foods
  • Protein
  • Potassium
  • Whole grains
In Your 40s Your metabolism slows down in your 40s — something most people know to be true. But instead of counting calories and restricting foods to combat weight gain, experts suggest putting a focus on exercise and healthy diet. Healthy eating in your 40s will prepare your body for many more years of activity, plus help protect against illness and injury. Protect your body from heart disease, Alzheimer’s and more by making good choices in the kitchen and exercising regularly. Things to prioritize as you prepare meals in your 40s include:
  • Antioxidant-rich foods
  • Iron-rich foods
  • Vitamin D
In Your 50s At age 50 people, some people start to experience health problems such as high cholesterol, high blood pressure and type 2 diabetes. To avoid these conditions and eat the healthiest diet for your age, it may be a good idea to monitor fat and sodium intake as you enter your 50s. More specifically, you should be monitoring saturated fat, such as those in animal products. Additionally, stay hydrated by drinking 6-8 glasses of water a day. What to eat:
  • Omega-3 fats from fish and eggs
  • Whole greens
  • Heart-friendly foods
60 and Up As we age, our bodies become less skilled at absorbing vitamins and minerals from food. It is important to start taking the necessary vitamins and minerals to combat this problem. Additionally, individuals over 60 should adjust their diet to combat the risk of heart attack and stroke, compensate for lowered activity levels, and make up for reduced Vitamin D from less time spent outside. Be sure to incorporate these foods and vitamins:
  • Fiber
  • Vitamin B12
  • Vitamin D
If you have questions about proper nutrition in your diet, want to learn more about the components of a healthy diet, or want to work with our team on any aspect of your health, reach out to Neck & Back Medical Center online.