Page 13 - Family Wellness - Spring/Summer 2016

Take Note
HERE’S WHAT YOU CAN DO TO TRULY
CLEANSE YOUR BODY
1 DRINK MORE WATER.
2 GET7TO8HOURSOF
RESTFUL SLEEP A NIGHT.
3 EXERCISE FOR 30 TO 45 MINUTES FOUR TO FIVE TIMES PER WEEK.
4 DON’T DIET. CHANGE YOUR HABITS TO A NUTRITION- BASED MEAL PLAN, FOCUSING ON THE PROPER CALORIC INTAKE.
5 AVOID THESE FOODS AT ALL COSTS:
l REFINED SUGARS, NAMELY HIGH-FRUCTOSE CORN SYRUP, CORN SYRUP, FRUCTOSE, ETC.
l SODAS, EVEN DIET SODA
DO THE
Dr. Christopher Karam’s 4 steps to maintaining a healthy back
RIGHT THINGS
l JUICES LOADED WITH SUGAR, INCLUDING SPORTS DRINKS
l YOGURTS MARKETED AS HEALTHY BUT ALSO FULL OF SUGAR
l WHEAT BREADS THAT HAVE FRUCTOSE AS ONE OF THEIR FIRST INGREDIENTS
l CEREAL BARS WITH SUGAR HIGH ON THE LIST OF INGREDIENTS
l IF MEDICALLY DIAGNOSED INTOLERANCES ARE FOUND TO BE AN ISSUE, AVOID GLUTEN, CASEIN, OR WHEY PROTEINS, ETC.
especially in the abdominal area, puts excess strain on your back. Proper nutrition is the mainstay for weight loss
en the abdominal muscles that also take extra pres- sure off of your back and relieve/ prevent
pain
important to bend at the knees to pick up an object rather from the waist. This greatly reduces the risk of back injury as the majority of the pressure of lifting is shifted towards the “squat.”
gonomic office environment is vital. It is impor- tant to maintain adequate posture when sitting (knees at 90 de- gree angles to the hips). Frequent breaks or even a standing desk is also an option if pre-existing back problems with sitting exist.
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Check your diet. Build your core.
Excess weight, Help to strength- mechanics. It is A proper er-
Use proper Work right.
Spring/Summer 2016
11
3 essential back- saving moves on p.16