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4 Heart-Healthy Tips for February

At Optimal Health & Wellness Center we take our patient's heart health very seriously. A big part of what we do is provide information regarding healthy diets and also the ways that chiropractic care can help improve your overall wellness on a day-to-day basis.

Below are a few ways that you can improve your health and reduce your chances of getting heart disease, which nobody wants to get, especially around this time of year.

1.) Reduce Your Weight

Getting yourself down to your playing weight, so to speak, is a great way to reduce the wear and tear that your heart goes through on a day-to-day basis. When we're around our target body weight our cardiovascular system doesn't have to work on overdrive.

2.) Exercise

Exercising regularly (3-4 times per week at 45 minutes a session) will help you reduce your chances of getting heart disease. It's also a great way to reduce overall stress and improve self-confidence.

3.) Eat More Fish

Eating fish twice a week can lower your risk of getting heart disease by 30%. Shoot for salmon, mackerel, sardines, or anchovies, if you're able. You want fish that are rich in omega-3 fatty acids without the mercury content.

4.) Get a Chiropractic Adjustment

Getting a chiropractic adjustment can help lower your blood pressure. Adjustments can also improve the nerve function of your heart and improve heart rate variability, not to mention decrease blood markers of inflammation.

If you'd like to learn more about how Chiropractic Care can help you lower your chances of getting heart disease, contact Optimal Health & Wellness Center today to schedule your consultation. We have a long history of keeping our patients healthy and active.

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3 Ways to Proper Lifting Technique in the Gym

Proper lifting technique in the gym is paramount to an active lifestyle. When you're at the gym there is an entire slew of workout machines that each require different techniques.

Below are a few ways to maximize your form and safety at the gym so you can work out and get home safely, only to do the same thing again tomorrow!

1.) Less is More

Make sure that you're not putting on too much weight at first, especially when it comes to your back and your lower body. It's a classic misstep to use too much weight before you're ready. It's actually one of the hallmarks of an amateur. Using higher reps and lower weight to get your initial workouts will also help increase safety.

2.) Use Your Legs

When you're squatting and doing back exercises, make sure that you incorporate your legs. The same is true for working your core as well. Letting your legs do the work will also keep your core muscles tight.

3.) Avoid Twists

Keeping your back straight and its natural curve intact will help you avoid spine injury. It's when you get involved in twisting lifts and other positions that you can damage your back, neck, and spine.

Contact Optimal Health & Wellness Center today if you have any additional questions about how to lift properly. We'll see you at the gym!

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Try These 3 Things for Better Posture

If you sit for long periods of time at work or engage in activities like basketball, weight lifting, running, hiking, and more, then you might be putting stress on your body. If you engage in these activities without paying attention to your posture, then you can do even more damage to your back, neck, and spine.

Below are a few simple measures you can take to improve your posture at home and work.

1.) Work in a Stretch Routine

When you're at work or find yourself sitting for long periods of time, take a break to work in a miniature stretch routine. This will help keep your muscles from cramping up and help you keep and maintain better posture.

2.) Focus on Your Alignment

Make sure that your ears are aligned over your shoulders and that your shoulders are aligned over your hips. Push your shoulders back and arrange your screen at your desk so you are looking straight ahead and slightly upwards. This will help you keep perfect posture.

3.) Stop Crossing Your Legs

When you're sitting make sure your feet sit flat on the ground and that your knees sit slightly lower than your hips so your legs don't cramp.

Sometimes, even in the face of practicing perfect posture, your back and neck can experience pain and discomfort. In those cases, contact Optimal Health & Wellness Center. We have a long history of getting patients back to active.

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3 Ways to Stop Work-Related Back Pain

If you spend large portions of your day hunched over a computer you might experience back pain that extends beyond the workplace. In those cases, it's a good idea to establish a relationship with your friendly neighborhood chiropractor in San Antonio, TX.

Below are a few ways you can reduce back pain due to work on an everyday basis.

1.) Incorporate an At-Work Stretch Routine

If you sit in front of a computer, it's especially a good idea to get up and do a quick stretch routine once an hour or so. Just tell your coworkers that you're working on your spine health. It's a great safety measure.

2.) Exercise

By engaging your core, working on your cardio, and strength training you'll be able to help build up your back, which will help you avoid injury and also increase flexibility and range of motion.

3.) Invest in a Good Chair

If you're going to end up sitting for long periods of time it's a good idea to invest in a chair that offers proper lumbar support. You'll want something with just the right balance of support and comfort.

If you have any additional questions about how you can reduce your back pain at work, contact Optimal Health & Wellness Center today to schedule your consultation.

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3 Keto-Friendly Foods for Your Super Bowl Celebration

If you're putting anything together for the Super Bowl yet still need to stick to your ketogenic diet, we have you covered at Optimal Health & Wellness Center. We provide chiropractic treatment that helps our patients treat injury and discomfort, not to mention avoid those two things down the road.

Another part of what we do is provide wellness services and patient education. The ketogenic diet provides a host of health benefits -- and we don't want you to have to cheat on your diet, which could end up compromising your results.

Read on for a few food ideas that will still keep you in good standing with your ketogenic diet.

1.) Bacon-Wrapped Sausages

Bacon-wrapped sausages provide protein and healthy fats -- two things that are synonymous with the ketogenic diet. Eat as many of these as you like -- just make sure that you opt for a sugar-free dipping sauce.

2.) Chicken Wings

Wings are a Super Bowl mainstay, and you can still enjoy these without going back on your ketogenic diet. Just make sure that the wings aren't breaded -- opt for grilled wings if you're able.

3.) Almond Flour Breadsticks

Just because you're on the ketogenic diet doesn't mean that you can't enjoy some doughy goodness. Use almond flour and make sure to pile on the mozzarella -- you can even add pepperoni or Calabrese to spice up this classic Super Bowl snack and stay within the parameters of your diet.

If you have any questions about the ketogenic diet and the many health benefits you stand to gain from it, contact Optimal Health & Wellness Center today. We'll answer any questions you have. Here's to your health Have a safe and happy Super Bowl weekend. 

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