10 Easy Hacks to Get 2015 on the Right Track
By DR. ROBERT POMAHAC
It can be a struggle to get back in the rhythm of regular life once the holidays are over. Get your life on the right track for the rest of 2015 by implementing these 10 easy tips:
1. Look at the small picture.
When you look at your ultimate health goals, they're usually too large to swallow. So keep it simple. If you want to lose 30 pounds, think of it as shedding two pounds a month. You didn't gain the weight overnight, and you shouldn't expect to get your health to its optimal level without hard work and planning.
2. Digestive cleanse and weekly juicing.
Here are some of the benefits of starting off the year with a detox program: It will help you fight your junk-food addictions, clear out toxins, balance hormones, increase energy, improve digestion, strengthen your immune system, improve sleep quality and reduce stress. It's a great way to start a new year, but you should try to keep it up throughout the year.
3. Buy a new pillow.
You should change out your pillow once every two years. Insomnia is a problem for many Americans, and one of the easiest solutions is to make sure you have the right pillow. Try multiple pillows before you buy. Learn which pillow fits your spinal alignment the best by consulting a sleep expert at your local mattress store.
4. Develop a sleep routine.
Always get to bed within a two-hour window. If you regular sleep time is 10 p.m., you should be in bed between 9 p.m. and 11 p.m. every night -- even on the weekends. Create a relaxing environment for the last 30 minutes before bedtime by shutting off any distractions, including your TV, computer and phone.
5. Set a weekly fitness schedule.
You need to spend approximately 3.5 percent of your time per week on your fitness. When you break it down like this it becomes more manageable. I teach my patients to write out their weekly schedule every Sunday. You need to be a little selfish to achieve your health goals. The time to start exercising is sometime between yesterday and tomorrow.
6. Start to meditate.
It's important to "shut off" our brains every day. I teach my patients to focus on breathing for one minute while driving to work, one minute at lunch and one minute while driving home. Then work on building up to five minutes for a total of 15 minutes. Take long breaths in and out through the nose.
7. Buy a heart-rate monitor.
Tracking your heart rate while you exercise is an easy way to know if you are really pushing yourself to the required level to be effective and efficient in your quest to achieve your goals. Use technology to tell you what your physiology is actually doing. Tracking your progress will remind you what you have accomplished, which will keep you staying positive on the road to a new you.
8. Drink more water.
Every cell, tissue and organ in your body needs water to function correctly. Your body uses water to maintain its temperature, remove waste and lubricate joints. Water is essential for good health. At the minimum, you need to drink one ounce of water for every two pounds of your body weight.
9. Improve your posture.
Posture is the window to your health. "Body neutral" consists of keeping your lower, middle and upper body in alignment. Make sure to keep your feet and knees facing straight ahead. Find your "pelvic neutral" and engage your core. Your hands and shoulders should be in one vertical line. Keep your chin lifted. The easiest part of being healthy is to spend less time in a stressful (bad posture) position and more time in your ideal posture.
10. Get a wellness doctor.
I focus on prevention and function. Understanding your current level of health is vital when it comes to developing a plan for the future. Figure out exactly where your health is now and what you need to do to get it to the next level.
Readers -- Do you find it hard to get back to your regular schedule once the holidays are over? How do you get back on track? Are you sticking to your New Year's resolutions? Did you find the tips in this article helpful? Leave a comment below and let us know.
Dr. Robert Pomahac is the founder of MaxHealth LA, a full-service health care center that focuses on teaching people the difference and significance between "sickness care" and "wellness care." He has dedicated his career in medicine to helping thousands of patients by correcting bad choices in their day-to-day lives that cause serious health issues, ranging from obesity and poor nutrition to poor posture and high stress.
Dr. Pomahac is a former pro hockey player, semi-pro soccer player and successful competitive bodybuilder who made the switch to medicine about 20 years ago, becoming a certified personal trainer and then chiropractor, working with top athletes in MMA, the NFL and on the U.S. Water Polo Team.
He earned his doctorate of chiropractic from Southern California University of Health Sciences and his Bachelor of Science in kinesiology from the University of Waterloo in Ontario, Canada.