Hunter Chiropractic Wellness Centre

Dr. Hunter’s Requirements for Optimal Health

1. Optimal Neurology

An optimally functioning spine is required for optimal neurology and health

• Correct Your Spinal Function. Generally 3-4 chiropractic adjustments per week for 1-4 months,
  along with spinal traction and postural exercises.
• Maintain Optimal Spinal Function. Generally 2-4 chiropractic adjustments per month, along
  with daily spinal range of motion and postural exercises.

2. Optimal Fitness & Mobility

• Lots of Daily, Low-Intensity Movement. Ensure you accumulate no more than 8 hours of sitting each day. -This includes desk work, driving, watching television, computer use, eating, etc. Get up and move!
• Moderate/High-intensity Workouts 3-4 Days Each Week. Use functional (natural) movements.
• Keep your program fun, balanced, and constantly varied. Include: 1) resistance training; 2) high
  intensity/short duration interval training; and 3) moderate intensity/moderate duration aerobic training.
• Be Mobile. Spend time after your workouts to increase the mobility of your spine, hips, shoulders, etc.
• Recover. Take 3-4 days each week to properly recover from your moderate/high intensity workouts.

3. Optimal Sleep

The goal is to sleep 8- 9 ½ hours, and awake feeling refreshed without needing an alarm.

• Go to bed early. Get to bed early enough to allow for 8-9 ½ hours of sleep per night.
• Black out your bedroom. Install black-out curtains, and cover all electronic lights.
• “Lights out” after sundown. Start dimming indoor lights, and reducing usage of computers, television, etc.

4. Optimal Thinking

Read over these 10 points each day.

1. Be Present. Spend time each day focussing on the present moment (as opposed to the past or future).
2. Be Grateful. Each day, take note of the good things that you have in your life. Write them down.
3. Maintain Perspective. Each day, visualize explaining your problems to someone with a critical illness, or
   who lives in a war-torn or impoverished country.
4. Be Solution-Focused. Focus daily on potential solutions, instead of on your problems themselves.
5. Focus on Things You Control. Focus on YOUR actions TODAY. Focus less on the past or on what others do.
6. Live in Integrity. Align your daily thoughts & actions with your core values (the qualities of a good person).
7. Maintain Healthy Relationships. Make the people around you feel important, appreciated, safe, & loved.
8. Forgive. Forgiving does not mean forgetting or condoning. It means letting go and moving on.
9. Continuously Learn. Ensure that you are learning something new each week about health and happiness.
10. Relax. Spend some time each day doing something that you find fun and/or relaxing.

5. Optimal Nutrition

• Eat Lots of Fibrous Vegetables Daily. Leafy greens, broccoli/cauliflower, peppers, asparagus, celery, etc.
• Eat Sufficient Healthy Protein Daily. A variety of meats, and whole eggs. Naturally-raised is ideal.
• Add Sufficient Healthy Fat Daily. Coconut/Olive oil, ghee, avocado, coconut milk, nuts/seeds & nut butter.
• Eat Some Healthy Carbs Daily. Fruit, sweet potato, yam, squash. Quantity based on your workout regime.
• Drink Sufficient Pure Water Daily. Ensure that pure water is your main beverage throughout the day.
• Supplement Daily. Fish oil, vitamin D3, non-dairy probiotics, and a greens powder or multi-vitamin.
• Eliminate: Sugar; natural & artificial sweeteners; gluten (especially wheat); trans-fat; soy products, MSG; refined vegetable/seed oils; dairy; grains; legumes; fruit juice; dried fruit; and processed food. Start reducing toxin exposure from your personal hygiene products, household cleaners, etc.
• Indulge Occasionally in Your Cravings. 1-2 servings of non-optimal foods on 1-2 days of the week.

Start CHOOSING Optimal Health!

Click HERE to download your copy of Dr. Hunter's 5 Lifestyle Requirements for Optimal Health.