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  • Dr. Hamilton Wetzel

6 Steps to Better Health

Updated: Apr 14, 2019

Once you find your path to wellness, staying healthy can be simple.





Not everyone's path is the same. We do not look the same, eat the same and our day to day life is not the same. So how we heal is not the same either. What is similar are the steps to getting there and finding balance along the way.


In my clinical experience, five women came to see me for thyroid hormone imbalance (as an example) and I found a different reason for each of their imbalance and a different path for each of them to take based on these 6 steps to wellness.


1. Eat Right

There is no one size fits all when it comes to eating right. Many people thrive on a protein based diet while others do great with tons of veggies. One thing for sure is getting enough nutrient dense foods is important to fuel your body with enough energy to get you through the day, make all the necessary decisions, deal with stress effectively, digest your food, make hormones, be active with the kids and still have enough energy to fall asleep at night - whew!


Most of us do not eat enough of the right foods, and that is why keeping track of your daily nutrients is important if you want to heal your body. There are several apps you can use on your mobile devices or just simply write it down on paper in a food journal so we can see what you are eating and help you make better choices.


2. Exercise

Our body needs fuel to have enough energy to get us through the day and still have resources to exercise. That's why movement first thing in the morning is such a great idea. But sometimes pain is standing in the way of the movement we crave. Chiropractic and massage are effective tools to getting you back in shape. Getting checked by a chiropractor on a regular basis will keep you out of pain and moving with greater range of motion. Monthly massages may seem like an indulgence but it has been shown to increase circulation, decrease lactic acid build up and relax your muscles and your mind.


3. Rest & Stress Management

Have you ever been so tired you couldn't fall asleep? That's because our bodies need energy to fall asleep. So fueling our body with proper nutrition, moving for 20 -30 minutes a day and having 10 - 20 minutes of quiet time is essential to managing stress.


Insomnia, or the inability to fall asleep can be a message that something is going on that needs some attention. It could be a blood sugar issue, adrenal fatigue, maybe your mind just won't shut off. All of these issues can be addressed and managed once you know the root cause.


Many studies have shown that stress is the cause of many of our modern aliments. Some stress is self induced, like a vacation, or the birth of a child or a big cross country move. Sometimes stress comes at us from out of no where, like a death of a loved one or loss of a job. Sometimes we can not control our circumstances, but it is how we respond to those circumstances that makes all the difference in our health.


Having a community of like minded people to talk with or a wellness coach can really help you seek the answers you need to get back on track. I personally like to check in with myself and see how I'm doing and where I need to focus to bring about more balance in my life. I also like to use essential oils to keep me motivated to exercise, shut down the brain chatter at night so I can fall asleep and lift me up through out the day when tasks seem to be overloading.


4. Reduce Toxic Load

We are bombarded with chemicals at every turn. From pesticides on our food to chemical cleaners in our home to toxic ingredients in our personal care products, this really wreaks havoc on our hormones.


Hormones are messengers in the body that tell organs how to function. Insulin is made by the pancreas to control blood sugar levels, cortisol is made by the adrenals in response to stress, the liver is the master switch that turns on Thyroid hormones.


The tricky thing is toxic chemicals found in our everyday life act like hormones and jam up receptor sites. This can leave hormones floating around in your bloodstream but unable to attach to the cells to produce a function. This confuses the body into producing too many of one hormone and not enough of another. Many times, this could be the reason your hormone panels look good but you feel so bad.


The best way to reduce your toxic load is to exchange plastic for glass, use natural cleaning supplies, eat foods that help detox the liver, do a cleanse and restore program with our guidance, and look at the ingredients of the products you put on your skin - lotions, makeup, perfume.


5. Self Care

Take care of yourself, your health is your best investment - it is priceless! You are worth taking the time to eat good meals. You are worth taking the time to get outside and move. You are worth taking the time to get a massage or soak in the tub. You can not give to others if your cup is empty.


Most women give and give and give until it is all gone. What if we just took 30 minutes a day for ourselves to sit in silence and just BE. Make a cup of herbal tea, find a comfy chair, diffuse your favorite oil and just sit quietly and listen. These moments are so rejuvenating and healing on their own...try it out.


6. Proactive Health Care

Our bodies are amazing and tell us when things need attention. Pain is a wonderful indication that something needs to change, please do not ignore it. Digestive issues can mean that you are eating the wrong foods or do not have enough enzymes to breakdown the food you are eating. If you have trouble falling asleep, staying asleep or wake up tired then listen to your body and seek help. Headaches can mean so many things and getting to the root cause can be a huge shift in your quality of life.


At Integrity Chiropractic and Wellness, our mission is to educate our community so you can take care of your families naturally, to offer exceptional chiropractic care and empower you to take your health in your own hands through proper nutrition, exercise and stress management.




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