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Although it's pretty easy to sit down and drink a 16 oz glass of water, many Americans walk around lacking the proper hydration that their body needs in order to function properly.

As adults, we should be drinking half our body weight in ounces of water each and every day. If you're 150 pounds, for instance, your daily water allotment should be somewhere around 75 ounces.

Staying properly hydrated helps your joints stay lubricated, which will keep your body comfortable as you stay active. Dehydration will create pain and discomfort by creating sort of a "creaky body" situation.

Proper hydration also helps your internal organs function properly, not to mention will help you achieve a good night of rest. Dehydration can promote insomnia, depression, and continue to drive down your mood. 

If you have any questions about how chiropractic treatment can also help your body function at optimum capacity, contact Espinosa Family Chiropractic today to learn more.

 

In this day and age, it might seem like a night of peaceful sleep is hard to come by, however, it's our duty to get 7-9 hours of sleep each night or we face dire consequences in the immediate and distant future.

Lack of sleep can lead to a lack of performance at work and in other areas, not to mention increased irritability. Getting anything less than 7-9 hours of sleep on a consistent basis has been shown to promote heart disease, diabetes, obesity, and even Alzheimer's.

Below, Espinosa Family Chiropractic goes over a few tips to achieve better sleep at night.

First, deck out your bedroom. Get a white noise machine, an oil diffuser/vaporizer, and invest heavily in your bedding, since you plan on spending more time there anyway. Explore any means there is for you to let your body and mind know that your bedroom is a sanctuary of sleep.

Exercising on a regular basis will also ensure that you're tired at the end of the day, which will decrease the likelihood of sleep troubles, not to mention reduce anxiety.

Chiropractic treatment is also a great way to improve your sleep on a nightly basis. Contact Espinosa Family Chiropractic today to learn more!

When it comes to your recovery plan, you should be putting just as much thought into that as you do your workouts. There's a lot you can do at home that will set you up for success, both in and out of the gym. Engaging in an active recovery protocol will help you feel your best, increase your range of motion, and help you avoid pain, discomfort, and even injury down the road.

Making sure to stretch after a workout (most importantly) will ensure that you relieve muscle tension and will help your body relax from the abuse you just put it through. Do yoga at home, if you're able. 

Foam muscle rollers are also a good investment that will help you relieve tightness in your legs and lower back -- many athletes consider foam rollers essential.

Hydrating properly will also go a long way in replenishing your body, which is likely dehydrated after a workout. 

Lastly, chiropractic treatments are a great way to ensure your body feels amazing and that both your body and mind are running at optimum capacity. Contact Espinosa Family Chiropractic to schedule your consultation and learn more!

During uncertain times many of us have unchecked anxieties that turn out to harm us physically, whether it's through lack of sleep, stress, muscle tension, and more.

Successfully dealing with anxiety is important for all of us, and finding natural and healthy ways to curb anxiety is of interest to anyone who is looking to live a more peaceful and serene life. Below, Espinosa Family Chiropractic goes over a few tips for reducing anxiety, even during times of crisis.

Exercise to Exhaustion

Make sure you push yourself during your exercise routine and workouts in order to ensure you've burnt off all that excess energy that can certainly turn into anxiety, especially at night when we go to sleep -- which is when many of us take it upon ourselves to worry about our life's biggest troubles. Exercising 3-5 times a week will help you reduce anxiety and stress.

Yoga and Meditation

Yoga and meditation are a great one-two punch for dealing with tension in the body, not to mention clutter in the mind. Both will drastically help reduce anxiety and stress, helping you develop a more peaceful inner life.

Chiropractic Treatment

Chiropractic treatment remains as one of the best drug-free treatments for stress and anxiety. Call Espinosa Family Chiropractic today to learn about how our treatments can help you reduce stress and anxiety for good! We're taking every measure and precaution to keep our patients and staff safe as the world begins to open back up after COVID-19 closures.

It might seem like in the midst of a pandemic that your options for Memorial Day weekend festivities might be limited to say the least. However, Espinosa Family Chiropractic is here to ensure that you stay productive, have a good time, and spend your Memorial Day connecting with those who you care about -- whether they're in your household or not.

First, get a little exercise. Get outside and take a hike or a long walk. If you're flying solo and don't plan on coming into contact with others, it's okay not to wear a mask and to enjoy some fresh air. Try not to over-indulge, due to the fact that other people might like to enjoy some time outside as well.

Stay away from the beach. Most of them are only allowing half capacity -- and only accessible to locals. Take the time to stay at home this Memorial Day. If you have a backyard, bring the party there.

Eat clean, whole foods. Stop by the grocery store (making sure to wear a protective mask indoors, of course) and pick up a few choice items from the produce and protein sections of the store. Maybe grab a nice dessert to enjoy, too!

Connect with family and friends by video application -- Zoom and FaceTime are both incredibly useful tools during this time. It's a great way to have a virtual Memorial Day get-together.

Espinosa Family Chiropractic is available after this Memorial Day if patients would like to get more serious about your health and wellness protocol. Our treatments help boost the immune system, provide drug-free pain relief, help boost cognitive function, and much, much more. Contact us today to schedule your consultation for one of our essential treatments.