Tag Archives: Whole Body Health

Five Healthy Habits to Build in Young Adulthood

29 Oct

The habits developed in a person’s 20s and 30s can have a lasting impact on their health decades
later. According to experts at Stanford Medicine, five key lifestyle habits established during young
adulthood can help build a stronger foundation for healthy aging:

  • Regular strength training. Early adulthood is when most people reach their peak bone density
    and muscle mass. Building strength during these years creates a reserve that can help protect
    against osteoporosis and age-related muscle loss while helping preserve physical function later in
    life. Resistance exercises at least twice a week using free weights, resistance bands, machines, or
    body weight help strengthen muscles and bones while supporting balance and metabolism.
  • Regular cardiovascular activity. Activities such as brisk walking, cycling, swimming, jogging,
    or dancing strengthen the heart and lungs while supporting healthy blood pressure, blood sugar,
    and overall fitness. Just as important is reducing the amount of time spent sitting. Even people
    who exercise regularly can experience negative health effects from sitting for long, uninterrupted
    periods. Regularly standing up, stretching, or taking a brief walk helps keep the body moving and
    breaks up sedentary time. Together, regular aerobic exercise (around 150 minutes of moderate-tovigorous-intensity physical activity) and frequent movement throughout the day support heart
    health, improve fitness, and reduce the risk of chronic disease over time.
  • Whole-food diet. Experts recommend adopting a healthy eating pattern like the Mediterranean
    diet—an eating approach that emphasizes vegetables, fruits, whole grains, beans, nuts, healthy
    fats such as olive oil, fish, and lean sources of protein while limiting ultra-processed foods high in
    added sugar and sodium—to support cardiovascular and metabolic health.
  • Getting enough high-quality sleep. Most adults should aim for seven to nine hours of sleep each
    night. During sleep, the body repairs tissues, supports immune function, consolidates memories,
    and regulates hormones that influence appetite and metabolism. Regularly getting too little sleep
    has been linked to a greater risk of obesity, diabetes, cardiovascular disease, and mood disorders.
    Establishing a consistent bedtime routine and limiting screen time before bed can help improve
    both sleep quality and overall health.
  • Managing stress. While stress is a normal part of life, ongoing stress can affect both physical and
    emotional well-being if left unmanaged. Healthy coping strategies such as regular exercise,
    meditation, deep breathing, spending time outdoors, connecting with friends and family, or
    practicing mindfulness can help the body recover from daily challenges. Stress management is
    not about eliminating stress altogether but developing healthy ways to respond to it.
    While the best time to invest in healthy behaviors that can pay off throughout life may be early
    adulthood, the second-best time is now, regardless of your current age. You don’t need to tackle all five
    habits at once. Just pick one and look for ways to incorporate it into your lifestyle. Once that habit
    becomes part of your routine, you may find it easier to build another. If pain or stiffness is making it
    difficult to exercise or stay active, consider making an appointment with your doctor of chiropractic.
    Conservative care may help improve movement and function, reduce musculoskeletal discomfort, and
    make it easier to participate in the healthy activities that can pay dividends for years to come.

Brent Binder, D.C.

4909 Louise Dr. Suite 102

Mechanicsburg, PA 17055

Tags: ,

Heart Rate Zones: Why Exercise Intensity Matters

29 Sep

Heart rate zones reflect exercise intensity as a percentage of a person’s estimated maximum
heart rate, which is commonly calculated by subtracting age from 220. For example, a 50-year-old
adult’s estimated maximum heart rate is 170 (220 minus 50). As exercise becomes more demanding,
the heart beats faster to deliver oxygen-rich blood to working muscles. Each heart rate zone places
different demands on the body and supports different aspects of fitness. Because factors such as
medications, medical conditions, and fitness level can influence heart rate, these zones should be
viewed as helpful guidelines rather than exact targets.

  • Zone 1, or about 50% to 60% of maximum heart rate, is considered very light activity. It
    promotes circulation, supports recovery after harder workouts, and can help reduce stiffness
    by encouraging gentle movement.
  • Zone 2, between 60% and 70% of maximum heart rate, is often called the aerobic zone.
    Activities such as brisk walking, easy cycling, or comfortable swimming performed at this
    intensity help improve cardiovascular health, increase endurance, and encourage the body to
    use fat efficiently as a source of energy.
  • Zone 3, which ranges from 70% to 80% of maximum heart rate, improves aerobic endurance
    and prepares the body for longer or more demanding activities. Many people notice they are
    breathing harder but can still speak in short sentences.
  • Zone 4, between 80% and 90% of maximum heart rate, is much more challenging. Training
    in this range can improve speed, cardiovascular capacity, and athletic performance, but
    because it places greater stress on the body, these workouts are usually performed for shorter
    periods with adequate recovery.
  • The highest level of effort occurs in Zone 5, or 90% to 100% of maximum heart rate. This
    zone is typically reached during short bursts of intense exercise, such as sprinting or interval
    training. It helps improve peak performance, power, and the body’s ability to perform at
    maximum effort. Because Zone 5 is very demanding, it is generally appropriate only for brief
    periods and may not be suitable for everyone, especially individuals who are new to exercise
    or who have certain medical conditions.
    The best exercise program usually includes a variety of heart rate zones rather than staying in
    just one. The right balance depends on a person’s age, fitness level, health status, and goals. Whether
    the objective is improving heart health, increasing endurance, or enhancing athletic performance,
    exercising at different intensities can help create a safe, balanced, and sustainable fitness routine. Of
    course, if aches, pains, or stiffness affects your ability to engage in physical activity, schedule an
    appointment with your chiropractor as treatment to help the affected joints move better may not only
    make exercise easier on the body but lower the risk of potential injury from faulty mechanics.

Brent Binder, D.C.

4909 Louise Dr. Suite 102

Mechanicsburg, PA 17055

Tags: , ,

Habits for Better Stress Management

31 Aug

Surveys suggest that a majority of adults report feeling stressed on a regular basis, and
chronic stress has been associated with a variety of health concerns, including sleep problems,
headaches, digestive issues, anxiety, elevated blood pressure, and reduced overall well-being. While
stressful situations cannot always be avoided, lifestyle habits can influence how effectively the brain
and body respond to challenges and recover afterward.
After an overnight fast, the brain requires a steady supply of glucose to function efficiently.
Eating breakfast may help stabilize energy levels, reduce large fluctuations in blood sugar, and
support attention, decision-making, and emotional regulation throughout the day. More stable blood
sugar levels may also support healthy cortisol rhythms. When blood sugar drops significantly, the
body may activate stress pathways to restore energy availability, which can contribute to irritability,
anxiety, difficulty concentrating, and mental fatigue.
Adequate sleep supports emotional regulation, healthy cortisol production, recovery from
daily stressors, and effective problem-solving. It also helps reduce activation of the sympathetic, or
“fight-or-flight,” nervous system. In contrast, insufficient sleep has been associated with increased
emotional reactivity, greater perceived stress, anxiety symptoms, higher levels of inflammation, and
a reduced ability to adapt to challenges. Even a few nights of poor sleep can make everyday stressors
feel more overwhelming.
Exercise helps regulate stress hormones, supports healthy nervous system function, increases
production of mood-regulating neurotransmitters, and promotes the release of endorphins. It may
also improve sleep quality and cognitive performance. In many ways, exercise acts as a form of
controlled stress that teaches the body and brain to adapt more efficiently when future stressors arise.
Nutritious eating patterns may also support stress resilience. Diets that emphasize fruits,
vegetables, whole grains, lean proteins, and other minimally processed foods provide nutrients that
support healthy brain function and stable energy levels. These foods may also help reduce chronic
inflammation and promote healthy blood sugar regulation. Emerging research suggests that a healthy
gut microbiome may influence mood, emotional regulation, and the body’s response to stress through
ongoing communication between the gut and brain.
The big picture is that stress resilience is not determined by any single habit. Consistently
eating nutritious meals, getting adequate sleep, and engaging in regular physical activity appear to
create a physiological environment that helps the brain and body respond to challenges more
effectively. Healthy habits may not eliminate stress, but they can improve the body’s capacity to
recover from stress and adapt to future demands.

Brent Binder, D.C.

4909 Louise Dr. Suite 102

Mechanicsburg, PA 17055

Tags: , ,

Benefits of a Daily Multivitamin

29 Jun

Many adults and children take a daily multivitamin as part of their overall health
strategy. However, decades of research have produced mixed findings on whether
multivitamins reduce the risk of major health outcomes. As a result, some experts assert that
water-soluble vitamins produce little more than expensive, neon-colored urine.
More recent studies—particularly those using improved research designs—are
beginning to challenge this notion. While multivitamins are not a cure-all, they may offer
subtle but measurable benefits, especially in certain populations.

  • In a 2026 study analyzing data from the COSMOS trial involving 958 older adults,
    researchers found that participants who took a daily multivitamin for two years
    experienced slower biological aging—by about four months—compared to those
    taking a placebo. The multivitamin group also had lower levels of inflammatory
    markers and performed better on cognitive assessments, suggesting potential benefits
    for both physical and brain health.
  • An August 2020 study of 42 middle-aged and older adults found that those taking a
    daily multivitamin experienced less severe illness symptoms and shorter illness
    duration than those given a placebo. Many nutrients commonly found in
    multivitamins—such as vitamins C, vitamin D, and zinc—are known to support
    immune function.
  • In a group of 1,708 heart attack survivors, researchers observed that those given a
    high-dose multivitamin had a 54% lower risk of adverse cardiovascular outcomes
    compared to those given a placebo.
  • An analysis of nearly 100,000 women found that multivitamin use during pregnancy
    was associated with reduced risks of several birth defects, including neural tube,
    cardiovascular, urinary tract, and limb abnormalities.
    A more modern perspective is that multivitamins may not be universally necessary—
    especially for individuals who consume a well-balanced, nutrient-dense diet rich in fruits,
    vegetables, whole grains, lean proteins, and healthy fats. For these individuals, additional
    supplementation may offer little added benefit. However, for older adults, individuals with
    dietary restrictions, chronic conditions, or increased nutritional demands, a daily
    multivitamin may serve as a practical and low-risk way to help close nutritional gaps.
    As research continues to evolve, the most balanced conclusion may be that
    multivitamins are neither a miracle solution nor a waste, but rather a tool that can be useful in
    the right context.

Brent Binder, D.C.

4909 Louise Dr. Suite 102

Mechanicsburg, PA 17055 (717) 697-1888

Tags: , ,

Frailty Management Strategies

29 May

Frailty is defined as a clinical state in which the body has diminished strength, endurance,
and resilience, making a person more vulnerable to stressors such as injury and illness. It’s estimated
that 7–12% of Americans age 65 and older are frail. Because it is associated with an elevated risk of
falls, hospitalization, disability, and complications from illness and surgery, frailty can significantly
impact an individual’s ability to remain independent and maintain quality of life. Common
characteristics of frailty include unintentional weight loss, weakness, fatigue, slow walking speed,
and low physical activity. The presence of three or more of these features meets the diagnostic
criteria for frailty, as described by the Fried’s Frailty Phenotype model.
Current research suggests that frailty is associated with chronic inflammation and oxidative
stress, often influenced by lifestyle and metabolic health factors. Fortunately, frailty can often be
improved—and sometimes partially reversed—especially when identified early. The key is consistent
engagement in behaviors that help restore strength, function, and overall metabolic health:

  • Resistance training is essential for increasing muscle mass and overall physical function.
  • Balance-based exercises, such as yoga, can improve lower body strength, stability, and
    walking speed.
  • Aerobic exercise can improve walking speed, reduce fatigue, and support cardiovascular
    health.
  • An anti-inflammatory diet, such as the Mediterranean diet, may help reduce systemic
    inflammation. Nutrients like flavanols can help counter oxidative stress, while dietary fiber
    supports a healthy gut microbiome, which influences overall health and immune function.
    Increasing protein intake is also important for maintaining muscle mass.
  • Low or deficient vitamin D levels are common in frail individuals. Improving vitamin D
    status through diet, supplementation, and/or sun exposure may support muscle function,
    neuromuscular control, and bone health, while also helping to reduce inflammation.
  • Maintaining social connections—such as sharing meals, participating in group activities, or
    volunteering—supports mental health and overall well-being.
  • Seniors taking five or more medications are at increased risk for drug interactions and side
    effects. Reviewing medications with a healthcare provider can help determine if adjustments,
    dose reductions, or safer alternatives are appropriate.
    Lastly, several studies have linked chronic pain—including musculoskeletal conditions such
    as chronic low back pain—with an increased risk of frailty. This may be due to reductions in physical
    activity and increased sedentary behavior, often driven by fear of worsening pain. Over time, this can
    lead to muscle deconditioning, reduced proprioception, and diminished functional capacity.
    Addressing musculoskeletal pain through conservative care, including chiropractic treatment, may
    help individuals stay active and improve their resilience, reducing the impact of frailty.

Brent Binder, D.C.

4909 Louise Dr. Suite 102

Mechanicsburg, PA 17055 (717) 697-1888

Tags: , , ,

How Much Screen Time Is Too Much for Teens?

30 Apr

Adolescence is a period of rapid development, and behaviors established during this time can
influence emotional, mental, and physical health well into adulthood. Over the past two decades, the
proliferation of smartphones, handheld devices, and social media has dramatically reshaped daily
life—including for teenagers. Numerous studies have linked excessive screen time to poor posture,
physical inactivity, adverse metabolic outcomes, neck pain, behavioral concerns, lower academic
performance, and mood disorders. But how much screen time is too much?
According to a January 2026 article published in the Journal of the American Medical
Association, teens aged 13 to 18 average more than 8.5 hours per day on screen-based
entertainment—including more than an hour during school hours. The data suggest that the most
frequently used app categories among teenagers include social media, video streaming, gaming,
communication, and general entertainment.
In another study, researchers found that adolescents’ risk of adverse outcomes—including
elevated stress, depression, suicidal ideation, and substance use—increased noticeably after four
hours of daily screen use. These findings suggest that limiting total recreational screen time to under
four hours per day may be a reasonable goal for many teens. When examining social media use
specifically, assessments completed by more than 100,000 Australian youths found that spending
more than two hours per day on social platforms was associated with lower scores for happiness, life
satisfaction, and emotional regulation. Interestingly, the same study found that complete avoidance of
social media was also associated with poorer wellbeing, suggesting that some degree of online social
interaction may be beneficial for adolescents.
So how can parents help their children better regulate screen time? For starters, research
suggests that giving children their own smartphone before age 12 is associated with higher rates of
depression, obesity, and insufficient sleep, so delaying a child’s first phone until later adolescence
may be wise. It’s also recommended to establish screen-free times during the day—such as during
meals or in the hour before bedtime—as well as screen-free zones like bedrooms or dining areas.
Many mobile service providers offer family plans with parental controls that allow parents to set app
restrictions and built-in time limits. Perhaps most importantly, parents should model healthy
technology habits themselves. If children see adults constantly on their phones, they are likely to
imitate that behavior—consciously or not.
Of course, if excessive screen time has contributed to poor posture or musculoskeletal
discomfort in either parent or child, consider scheduling an appointment with your chiropractor. In
addition to hands-on care aimed at restoring movement to stiff joints, they can recommend simple
exercises to perform throughout the day to reduce strain and help prevent future episodes.

Brent Binder, D.C.

4909 Louise Dr. Suite 102

Mechanicsburg, PA 17055 (717) 697-1888

Tags: ,

← Older Entries