8 Foundations of Health
Patients are typically only focused on their pain or injury, and we get that, but we see the state of their health and body as a whole. The body is made up of interconnected systems functioning in sync with each other, and the body can only be as strong as the weakest link.
Remember - our whole goal is that if you read these and follow our advice you will NEVER need to see us in the clinic :)
#1 ERGONOMICS
Ergonomics - Standing
While we are in Ecuador for our annual medical mission, we are starting with the absolute most boring of the 8 foundations!
Other than laying down, this is the easiest position on your lower back and neck. Current research is recommending at least a 1:1 ratio of sitting:standing and some research even suggests more of a 1:3 ratio (45 min stand : 15 min sit)
A few things to note to ensure you are doing this safely:
1. Set the top of the monitor at eye level, the elbows bent to 90 degrees and monitors directly in front of you
2. Work into it slowly - start with 5 minutes every hour and work your way up gradually. Grab a foot fatigue mat and wear comfortable shoes
3. Evenly distribute your weight between the heel and the ball of your feet and also keep the same amount of weight on your right and left legs*. Stand with your 2nd/3rd toes directly under your hips, feet facing front, pelvis slightly tucked under and shoulders back and down
*If you think you have a problem with this grab 2 bathroom scales and see how you stand.
Ergonomics - Sitting
The setup that most of us have, but probably shouldn't. We're not saying that there aren't ways to make a sitting ergonomic setup more friendly, but research has shown that even with a recline and lumbar support the pressure in the lower back is still less with standing and laying down versus ANY sitting position. That being said - this is the reality for many of us so let's try and make it as healthy as possible
1. If you don't have a chair that can recline, get one. If you DO have a chair that can recline and you don't have a footrest so you can recline, it is useless. An $800 "ergonomic" chair is worth $0 without a $20 footrest
2. The top of the screen should be at eye level and your forearms should be parallel to the floor
3. You have to have a lumbar support - snag one on amazon here
A free and "easy" way to mix up your ergonomic set up
Want to increase your brain strength? Lose weight? Have better digestion? Have an excuse for being a messy eater? Actually remember people’s names?
The answer is right (or left) at your fingertips (see what we did there?) and can start today by accepting our #switchyohand challenge - you heard it here first people!
30 days and if you hate it feel free to spend the rest of your life normal
The 3 steps (once you start a step keep it up till the end)
10 days brush your teeth with your opposite hand
10 days of eating with your opposite hand
10 days of using your computer mouse with the opposite hand
Then start to sign your credit card receipts (frankly, nobody reads those anyway) and dedicate 1 side of your written journal to the task. We suggest breaking your journal down by the 2 sides of the book. With your dominant hand, write on that side of the page “What’s on my mind” and with your non-dominant hand, write on that side of the page “What I’ve learned” It’ll help to really drive home solution based thinking - Go!
DON'T FORGET WE BRING IT EVERY WEEK ON SOCIAL!