Chiropractic Adjustments

Preventive Chiropractic Care

Preventive Chiropractic Care is essential for overall wellness at any age. There is Have you heard the saying, “Prevention is better than cure?” Well, that’s exactly what preventive chiropractic care is all about. It’s like a superhero for your spine, muscles, and overall well-being. Let’s dive into why this magical practice might be missing in your health puzzle.

What is Preventive Chiropractic Care?

First things first, let’s talk about what preventive chiropractic care really is. Imagine your body is like a car. Just like a car needs regular tune-ups to run smoothly, your body needs a little TLC to stay in tip-top shape. That’s where a chiropractor comes in. They’re like the mechanics for your body, making sure everything is aligned and working perfectly.

The Super Benefits

Okay, now for the fun part—the benefits! Chiropractic care is like a treasure chest of health benefits. Here are some of the awesome things it can do for you:

Keeps Your Spine Happy

Your spine is like the backbone of your body—literally! A healthy spine means a happy you. Regular chiropractic adjustments can help align your spine, making you feel more balanced and improving your posture.

Boosts Your Immune System

Guess what? A well-aligned body helps your immune system fight off germs like a ninja! When your spine is in good shape, it helps your whole body function better, including your immune system.

Goodbye, Pain!

Nobody likes to be in pain, right? Therefore, preventive chiropractic care can help reduce the chances of back pain, headaches, and even muscle soreness. It’s like having a magic wand that wards off pain.

More Energy, Less Stress

When your body is aligned, it’s easier for blood and nutrients to flow. This means more energy and less stress. It’s like getting a supercharge for your whole body!

How Often Should You Go?

Now, you might wonder, “How often should I see a chiropractor?” Well, it’s different for everyone. Some people go once a month, while others might go more often. Your chiropractor will help you figure out the best plan for you.

 It’s For Everyone!

The best part? Preventive chiropractic care is for everyone—kids, adults, and even grandma and grandpa can benefit from it. So why not make it a family affair?

Final Word

Prevention with chiropractic care is like a secret weapon for staying healthy. It keeps your spine in check, boosts your immune system, and can even help you say goodbye to pain. So what are you waiting for? Give it a try and unlock a new level of health and well-being. Your future self will thank you!

 

Pathway to Health and Well-being

Embracing Nature: A Pathway to Health and Well-being

In the hustle and bustle of modern life, it’s easy to forget our inherent connection to nature. Yet, stepping outside and immersing ourselves in the natural world can profoundly benefit our health and well-being. From boosting our physical health to improving our mental well-being, nature is a powerful ally in our quest for a healthier, happier life.

The Healing Power of Nature

The health benefits of spending time in nature are vast and well-documented. Research has shown that being in nature can lower blood pressure, reduce stress, boost the immune system, and improve mood. Even a simple walk in the park can significantly impact our physical health and emotional well-being. One of the key ways nature benefits our health is through stress reduction.  The natural world offers a calming environment, free from the distractions and demands of modern life. The sounds of birds chirping, the sight of trees swaying in the wind, and the smell of fresh air can all help to soothe our minds and reduce stress and anxiety.

Ways to Spend Time Outside

There are countless ways to immerse yourself in the natural world, regardless of your fitness level or interests. Here are a few ideas to get you started:

Pathway To Health and Well-Being: Hiking and Walking 

One of the simplest and most accessible ways to enjoy nature is by walking or hiking. Whether a stroll through a local park or a challenging mountain hike, walking allows you to connect with nature at your own pace. Plus, it’s a great way to exercise and improve physical health.

Gardening

Gardening is another wonderful way to spend time outdoors. Not only does it provide a sense of accomplishment as you watch your plants grow, but it also offers physical benefits. Gardening can be a great form of low-impact exercise, and it can also help to reduce stress and improve mood.

Outdoor Sports and Activities

For those who enjoy more adrenaline, outdoor sports, and activities can be a great way to connect with nature. From mountain biking and rock climbing to kayaking and surfing, these activities offer a fun and exciting way to enjoy the great outdoors.

Meditation and Yoga

If you want a more peaceful way to connect with nature, consider practicing meditation or yoga outdoors. These practices can help to calm the mind, reduce stress, and improve mental well-being. Doing them in a natural setting can enhance these benefits and provide a unique connection with the natural world.

Exercise Outside

Exercising outside, also known as “green exercise,” combines physical activity’s benefits with nature’s healing power. Research has shown that exercising in a natural environment can have greater mental health benefits than exercising indoors. Whether running, cycling, or practicing yoga, outdoor exercise can be a powerful tool for improving physical and mental health.

Heath Wellness & You 

Spending time in nature is more important than ever in our modern, fast-paced world. Whether it’s a walk in the park, a day of gardening, or an outdoor workout, embracing the natural world can profoundly benefit our health and well-being. So why wait? Step outside, breathe in the fresh air and let nature work its magic. Visit us online for more wellness tips.

 

Your Daily Wellness Routine

Crafting Your Daily Wellness Routine: A Triad of Food, Exercise, and Mental Well-being

Maintaining a daily wellness routine can seem daunting in the hustle and bustle of modern life. However, a well-rounded routine encompassing food, exercise, and mental well-being can be a game-changer for your health and happiness. Let’s explore how these three components can create a balanced and fulfilling lifestyle.

Your Daily Wellness Routine – Food: The Fuel for Your Body

The saying “you are what you eat” holds a lot of truth. The food we consume directly impacts our physical health and energy levels. But a healthy diet is not about strict limitations or depriving yourself of the foods you love. It’s about feeling great, having more energy, and stabilizing your mood.

A balanced diet includes various foods packed with nutrients essential for your body. Add plenty of fruits and vegetables, lean proteins, whole grains, and healthy fats to your meals. Remember, it’s not just about what you eat but also when and how you eat. Regular meals and healthy snacks help maintain energy levels throughout the day.

Exercise: The Catalyst for Physical Health

Physical activity is a crucial part of any wellness routine. Regular exercise can profoundly affect your health, helping to prevent various health problems, including heart disease, diabetes, and obesity.

But the benefits continue beyond there. Exercise also boosts your mood, improves your sleep, and gives you a sense of well-being. The key to maintaining an exercise routine is to find activities you enjoy. Whether it’s a brisk walk in the park, a yoga class, or a game of soccer with friends, the best exercise is the one you’ll stick with. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Mental Well-being: The Cornerstone of a Balanced Life

Mental well-being is as important as physical health in a daily wellness routine. It’s about how you feel about yourself and how well you can cope with your day-to-day life. Activities like meditation, mindfulness, and deep breathing can help manage stress and contribute to a positive mental state. But mental well-being also involves staying connected with others, getting enough sleep, and taking time for leisure activities you enjoy. It’s about finding balance in your life and nurturing your inner peace.

Your Daily Wellness Routine: Make It Personal  

A daily wellness routine is not a one-size-fits-all concept. It’s a personal journey involving making daily choices to live healthier and happier lives. By focusing on the triad of food, exercise, and mental well-being, you can create a routine that suits your lifestyle and meets your personal needs. Remember, the goal of a wellness routine is not perfection but progress. Small, consistent changes in your daily routine can lead to big transformations in your health and well-being. So, start crafting your daily wellness routine today, and embrace the journey to a healthier, happier you. We are here to help you create the perfect routine.

The Power of Movement

Energize Your Health: The Power of Movement and the Outdoors

Let’s talk about something we often take for granted – moving. Now, you might be wondering, “Why moving?” Simple! Movement, from walking to exercising, is vital in keeping our bodies healthy. Let’s dive into the fascinating world of training and its importance.

The Downside of Sitting Still: What Happens When We Don’t Move?

You’ve probably heard that sitting too long isn’t the best for our health. But why is that? When we’re inactive, we tend to feel sluggish, and our posture may suffer. We also start to lose muscle strength. In the long run, a sedentary lifestyle can lead to more severe health issues like obesity and heart disease. That doesn’t sound like fun, does it?

The Magic of Movement: Why Should We Keep Moving?

On the other hand, when we get moving, we breathe in more oxygen, our heart rate increases, and we release endorphins. These are chemicals in the brain that act as natural mood lifters. Pretty cool. And there’s more – regular movement helps to keep our bodies in shape, promotes better sleep, and boosts our overall health.

The Role of Chiropractic Care in Movement

One more thing to consider is chiropractic care. It plays a crucial role in maintaining good movement, keeping our spines aligned, and managing the effects of a sedentary lifestyle. So, while talking about moving, remember the significance of regular chiropractic check-ups.

The Power Of Movement and the Great Outdoors: The Perfect Duo

Remember how refreshing it feels to be outdoors? Outdoor activities are an excellent way to incorporate movement into our daily lives. Whether it’s a morning walk, biking, gardening, or a game of frisbee, being outdoors offers us the space we need to move freely. It also allows us to enjoy the fresh air and sunshine!

Exercise: The Power Of Movement 

Let’s take a closer look at the exercise. It’s one of the best ways to get our bodies moving. Regular exercise strengthens the heart, boosts energy levels, and lifts mood. It’s a great way to counteract the health risks of being inactive.

Your Journey Towards Better Health Starts Today!

So, how can we add more movement to our everyday life? It’s easier than you think. You can dance while making breakfast, take the stairs instead of the elevator, or walk during lunch break. And, of course, try to spend as much time outdoors as possible!

That’s the magic of movement and the outdoors, my friend. They’re the key to a healthier and happier you. So, let’s make a pact to keep moving and embrace the incredible benefits that come with it. Your journey to better health begins today!

Need help getting started? You can schedule with us online or call us at: 727-522-1900

 

Shape Your Spine’s Future

The Backbone of Well-being: How Posture and Chiropractic Care Shape Your Spine’s Future

The importance of posture goes beyond aesthetics.

While standing tall and sitting up straight can certainly make you appear more confident. Therefore, the true value of proper posture lies in its impact on your spine health.

In this blog post, we’ll explore the connection between posture and spine health, the effects of sitting on the spine, and practical ways to improve your spine health.

In addition, we’ll discuss how chiropractic care can help maintain a healthy spine.

The Crucial Connection: Posture and Your Spine

When it comes to maintaining a healthy spine, posture plays a crucial role.

Poor posture can lead to various spinal problems, such as abnormal wear and tear on the spinal joints and muscle imbalances. In addition, this can lead to increased stress on the discs between your vertebrae.

Over time, these issues can result in pain, stiffness, and reduced mobility, ultimately affecting your overall quality of life.

Sitting and the Spine: A Risky Relationship

In our increasingly sedentary society, many people spend a significant portion of their day sitting.

Unfortunately, sitting for extended periods can have detrimental effects on the spine.

Slouching, hunching over, or adopting other poor sitting habits can lead to muscle strain, compressed spinal discs, and imbalanced spinal alignment.

This makes it essential to pay attention to your posture, even when sitting.

Section 3: Standing Tall: Practical Ways to Improve Spine Health

Improving your spine health starts with being mindful of your posture.

Here are some practical ways to maintain proper posture and support a healthy spine:

Shape Your Spine’s Future – Strengthen your core: A strong core supports your spine, helping to maintain proper alignment. Incorporate core-strengthening exercises, such as planks and Pilates, into your fitness routine.

Stretch regularly: Tight muscles can pull your spine out of alignment. Incorporate daily stretches to keep your muscles flexible and promote better posture.

Ergonomics matter: Optimize your workspace by adjusting your chair, desk, and monitor to promote proper posture. Consider using a standing desk or an ergonomic chair to reduce strain on your spine.

Be mindful of your posture: Regularly check your posture throughout the day and make adjustments as needed. Avoid slouching, crossing your legs, or leaning to one side when sitting or standing.

Aligning Your Spine: How Chiropractic Care Can Help

Chiropractic care is a proven, non-invasive approach to maintaining a healthy spine.

By focusing on spinal alignment and musculoskeletal health, chiropractors can help to alleviate pain, restore mobility, and promote overall wellness.

Here’s how chiropractic care can benefit your spine:

Spinal adjustments: Chiropractors perform manual adjustments to correct misalignments and improve joint function, reducing pain and inflammation.

Posture correction: Chiropractors can provide personalized recommendations for posture improvement, addressing your specific needs and helping to prevent future spinal issues.

Therapeutic exercises: Chiropractic care often includes prescribed exercises designed to strengthen and stretch the muscles supporting your spine, promoting better posture and spinal health.

Preventative care: Therefore, Regular chiropractic check-ups can help to identify and address potential spinal issues before they become problematic, ensuring long-term spine health.

Embrace a Healthy Spine and a Brighter Future

A healthy spine is essential for overall well-being, and it all starts with posture.

By paying attention to your posture, incorporating spine-friendly habits into your daily routine, and seeking chiropractic care, you can take charge of your spine health and pave the way for a pain-free, active future.

Make the decision to prioritize your spine today, and experience the benefits of improved posture and chiropractic care for years to come.

Remember, a strong and well-aligned spine is the backbone of a healthy, vibrant life.

Shape Your Spine’s Future With Action

By taking the necessary steps to maintain good posture, engaging in spine-strengthening exercises, and seeking the help of a chiropractor, you can ensure that your spine remains in optimal condition.

With a little effort and mindfulness, you can enjoy a future free of spinal issues and full of well-being.

So stand tall, sit up straight, and embrace the power of good posture for a brighter, healthier tomorrow. Call us to schedule a consultation with Dr. Bond: 727-522-1900

Start your journey to a healthy spine and overall well being today.

 

Take Time For You

  • man relaxing chilling wellness time to himself

Relax, take a breath and take time for you. In this busy world, we sometimes get so caught up in life that we forget to focus on our own wellness. Between work, family, relationships and other responsibilities our own well being often gets overlooked. Remember being your best can only happen when it starts with you. At Bond Thomas Chiropractic of St Petersburg we are here to make sure personal wellness is a part of your life.

It’s Ok To Put You First

Make sure not to over commit to others. Many of us want to do everything we can to help everyone. This often comes at a cost to our own well being. Helping others is great as long as your own health is not compromised. Make sure to know when to draw the line and say no. If it’s at work or home make sure that time you have designated for you is just that, your time.

Plan How to Spend Your Time and Stick To It

Make sure you know how and what you want to do during your time. Whether it is taking naps, a daily walk, activities you enjoy or just going outside. Knowing what you would like to do and making sure time is allotted for you. In addition, It is important to know how to meet your own needs. When planning make sure to focus on time and how the plan works for you.

Don’t Do It All On Your Own

Work and family bring many responsibilities. This is where you may need to draw the line at certain times. Make sure the burden of responsibility at work or home is not all on you. In addition, Delegate and make sure others are contributing as well. It may be difficult to do at first, but it is best for your wellness.

Benefits of Alone Time

The importance of finding time in a busy world cannot be stressed enough. Whether you want to read or just sit and do nothing at all, me time is essential for internal balance.

During Me time you can:

– explore your interests

– work on emotional and mental strength

– just relax

– exercise

– get to know yourself better

Take Time For You: How Much?

It doesn’t have to be a week vacation or hours at a time. During the day make a point to focus on you.

– short walk

– get up and stretch

– daydream

– some short reading

These little breaks can go a long way towards optimal wellness

Take a Day Off

Make it a me day. Even if you take a day off to do absolutely nothing, it may be just what was needed. Sounds pretty good doesn’t it? It isn’t hard either. Whether you work at home or have a boss, make a plan for a day just for you. Sit and watch movies, get some extra sleep, take a beach day or just go with the flow. Above all, Make it about you and enjoy the day.

Take Time for You: Exercise

There are many reasons why exercise is important. Regular exercise can improve our physical health and decrease our risk for serious health conditions. Exercise is proven to help us feel better and more confident. All great reasons to get up and get moving. It is really quite easy to overlook the importance of exercise and miss out on opportunities. Therefore, Find a few minutes in your day – 10 to 15 minutes – for exercise. In addition, make time for a walk in the neighborhood, park or a jog on the treadmill. Anything that gets you moving and takes your mind off your normal routine.

Remember to take time out for you. If you need help getting started, we can help. We are here to provide individualized wellness plans and assist you in reaching your wellness goals. In addition, If you need help or guidance please call the office of Bond Thomas Chiropractic to schedule a consultation: 727-522-1900

 

 

Spring Clean Your Health

Now is the perfect time to spring clean your health. A good strategy for better health will incorporate eating right, movement, hydration and sleep among others. By evaluating your health plan and eliminating bad habits you will only improve. We have put together a list of ways to enjoy the Spring season and stay healthy.

Spring Clean Your Health Eat Right

Good Health Starts with Diet and it isn’t that hard. Make sure you are adding good foods and eliminating the bad ones. Add a variety of fruits and vegetables that you enjoy to your diet plan. Make sure to include healthy fats from produce and whole foods like avocados, nuts, and seeds. Stay away from foods that include refined oils and fried foods.

Healthy Foods to Include:

– Leafy Greens

– Salmon

– Cruciferous Vegetables- Lean Beef and Chicken Breast

– Boiled and Sweet Potatoes

Below are some inexpensive foods that make a great choice for a healthy meal:

– Brown rice

– Whole wheat pasta

– Whole wheat bread

– Oats

– Tomato sauce

– Canned tomatoes

– beans lentils

– Frozen vegetables

– Canned tuna

– Canned vegetable soups

– Water

Foods to Eliminate or eat in Moderation:

Poor Food Choices

– Soda and Sugary drinks.

– Pizza

– Bread

– Sweetened breakfast cereals

– Fried foods

– Bakery Items

 

Remember when it comes to eating healthy, regardless of age, the choices you make will have a major impact on your health. Choosing to eat a balanced diet will provide the nutrients to maintain good health. It is important to get the right amount of nutrients including fats, carbohydrates, protein, vitamins and minerals.

Spring Clean Your Health With A Good Night’s Rest

A good night sleep is so important to good health that it cannot be understated. During sleep many things are happening to our bodies. We energize, heal and strengthen when we sleep. Sleep is essential for optimal wellness and without it we could not function. This spring we urge you to clean up your sleep habits and get some rest.

Some tips for better sleep include:

– stop spending lots of time in front of a computer or phone before bed

– do not exercise right before bed time

– try not to eat a large meal right before bed

– try to stay on a sleep schedule

– keep your room cold and dark

– read before bed time

Sleep and Health

A lack of sleep often leads to a bad mood and a person being on edge. Lack of sleep is hard on the brain. Attention, memory and attention are all significantly affected. The brain has a chance to perform important functions that are essential for optimal health. Sleep helps the brain to processes complex stimuli during sleep, and uses this information to make decisions while awake.

Make sure to clean up your sleep habits this spring and enjoy a better healthier you.

Hydrate For Best Health:

Drinking water consistently is a very important healthy habit you can create. Therefore, Drinking water can help prevent dehydration. In addition, upping your water intake will keeps your joints and muscles lubricated, and fight aging.

Water fights fatigue

Since about 75% of the human body is made up of water, dehydration affects most of the body’s functions. In addition, dehydration has been associated, by scientific studies, with increased fatigue, anger, and confusion. It is also associated with mood problems and decreased vigor. For your cells to work properly, it is important you are well hydrated. In addition, Drinking water also helps retain a healthy heart rate, blood pressure, and good metabolism.

Water is good for the immune system

You need adequate fluid to produce lymph, an essential bodily fluid, and a significant immune system component. Therefore, All systems of the body work better with adequate hydration, including the immune system. For an improved immune system, drink more water.

Get Moving and Spring Clean Your Health

Getting enough physical activity every day is essential to good health. Regular exercise can improve our physical health and decrease our risk for serious health conditions. Living in St Petersburg we are blessed with so many options. Parks, beaches, gyms and even our own backyards. Getting outdoors and exercise go hand in hand for good health.

Try these outdoor exercises to get you moving:

– Walking. Simple, easy and effective.

– Hiking. Pick a place and let the adventure begin.

– Jogging

– Biking

– Jumping Rope

– Swimming

Spring is a great time to make changes and improve your health plan. Make sure to evaluate and be honest. In addition, look at your goals and don’t be afraid to eliminate what isn’t working. If you need help creating a wellness plan, the Team at Bond Thomas Chiropractic is here to help you.

Cal our office to schedule a consultation with Dr. Bond: 727-522-1900

 

Chiropractic Care for Injuries

Many of our patients enjoy the benefits of Chiropractic Care for injuries they have. Whether the injury happened in a recent auto accident, slip and fall, while at work or a sports injury, chiropractic treatment will help. We understand that each patient has different needs. At our wellness facility, we look at the needs of each individual and compose a custom plan just for you.

During your first visit you can expect to meet with your chiropractor when you will discuss assessment, treatment and wellness goals. Most often specific questions related to your particular injury will be asked and you may be asked to demonstrate some movements. Your diagnosis and treatment plan will be discussed with you as well.

At Bond Thomas Chiropractic of St Pete we provide chiropractic care for injuries that our patients sustain in many ways. Our goal is to eliminate pain and return our patients to full activity as soon as possible.

Chiropractic Care for Injuries Sports related

Dr Bond is highly experienced in the assessment and treatment of any sport injuries. Injuries sustained during athletic participation can be mild to severe. From ACL or rotator cuff tears to tennis elbow, rehab and treatment will vary. The best approach is to see an expert and let them determine the therapy needed.

We offer sports injury treatment for the following:

– Knee Injuries such as a sprained knee, MCL sprain, ACL tear and common knee pain.

– Back Injuries such as lower back muscle pull or strain. Chronic back pain, upper back pain, muscle spasms

– Foot Or Ankle Injury. Sprained ankle or foot. Heel pain.

– Hip Pain or stiffness

– Neck Injuries such as neck pain, stiff neck, and chronic neck pain.

– Ankle Injuries, sprains, high or low.

– Elbow Injuries such as golf and tennis elbow.

– Shoulder Injuries. Rotator cuff tears and strains.

– Hand and wrist injuries. Sprains, breaks.

– Pulled muscles. Excessive muscle use during performance can lead to breakdown. This can lead to stretching or tearing.

The main focus is full rehab to ensure you are 100% and ready to get back in the game.

Chiropractic Care After Auto Accident Injury

If you’re in an auto accident, it’s important that you seek chiropractic care immediately. Signs of an injury don’t always reveal themselves at the scene of the accident. Symptoms injuries may take weeks, or even months, to show up. The longer you go without seeking treatment, the more complications may arise and the more likely these injuries will become permanent injuries. So even if you have slight pain right now it is better to be safe than sorry.

 

Your neck, back, and spine are some of the most susceptible areas of the body during an auto accident and finding a chiropractor who can document and treat your injuries is very important. The most commonly reported are soft tissue injuries that will likely worsen over time. These are tears in the ligaments and muscles that can cause you pain and swelling if not treated. All natural Chiropractic Care for Injuries is how we treat our patients.

Work Related Injuries

Work related injuries can happen quickly or through repetitive movement. Whether your workplace injury has occurred due to an accident or use, we can tailor a program specific to your needs. Our goal is to treat the issue and get you back to normal. Make sure to notify your employer and document everything. The next call is Dr Bond Thomas.

Chiropractic is a lifestyle that involves all areas of health & wellness. This includes exercise, diet & nutrition, personal goals and how we handle stress. We invite you to begin your journey to wellness with us.

Have a Healthy New Year

Yes you can have a healthy new year and feel better than ever. It all starts with a plan and putting that plan into motion. Every year people make resolutions and fail to be consistent. This year we are here to help you make goals and crush them all year long. We understand that no everyone’s goals will be the same. What we do know is that the formula to success is the same and that will make all the difference.

Getting Started Healthy Habits

You can start by making a list of healthy habits that you want to implement. Eating healthier and starting an exercise routine should definitely be included in this list.

Eating Healthy should include:

– Incorporate Vegetables with Every Meal

– In addition, Make sure to eat 5 or more servings of fruits/vegetables daily

– In addition to fruits make sure to up your protein and eliminate sugar

– Hydrate! Drink plenty of water

– Eliminate Processed Food

– Leafy Greens

– Salmon

– Cruciferous Vegetables- Lean Beef and Chicken Breast

– Boiled and Sweet Potatoes

Make sure that you don’t forget foods to avoid. Foods that are bad and you wish to eliminate or limit from your healthy lifestyle:

– Soda and Sugary drinks.

– Pizza

– Bread

– Sweetened breakfast cereals

– Fried foods

– Bakery Items

Exercise & Have a Healthy New Year

Regular exercise can improve our physical health and decrease our risk for serious health conditions. Health and exercise go hand in hand, make sure to exercise daily and reap the benefits.

At Least 30 minutes a Day

Find a few minutes in your day – 30 to 45 minutes – for exercise. In addition, make time for a walk in the neighborhood, park or a jog on the treadmill. Anything that gets you moving and takes your mind off of the usual daily routine.

Great Exercises For A Healthy Year

Skipping Rope: Skipping rope burns up to an estimated 200 calories within 15 minutes.

Squats: Squats are a great exercise to build foundation and support muscle groups. The reason is that they serve multiple purposes. Many people believe that squats are a leg only exercise. They would be wrong. Done properly, Squats engage every muscle in the body.

Push Ups – Done correctly push-ups are a great way to build strength and stay active. Even better they can be done anywhere.

A Good Night’s Sleep For A Healthy New Year

Everyone knows a good night’s sleep is great for your mood and appearance. In addition, a good night’s sleep does so much more to promote good health.

Above all, Sleep plays a key role in the retention of information. In addition, Long periods of sleep help our bodies to repair and hormones to synthesize.

Benefits of a Good Night’s Rest:

Concentration at work – The more you sleep the more apt you are to take in and retain important information.

Lower risk of heart disease – In addition, Getting a good night’s rest on the regular, lessens your chance of getting heart disease.

Depression – Those who can’t sleep (Insomniacs) including others that don’t sleep enough, are ten times as likely to develop major depression as those who sleep through the night.

Weight Gain – Missing out on sleep and staying up all hours often lead to bad eating habits. Overall wellness is impacted with the combination of sleep deprivation and weight gain.

Sleep Reduces Inflammation – Inflammation is thought to cause the body to deteriorate as we age. Stress increases hormones and raise the inflammation levels in our body. Therefore, This happens when we don’t get enough rest.

Make Time for You and Have a Healthy New Year

Whether its reading a book, taking a vacation or just getting outdoors for a walk, time for you is very important. It may not seem possible but it is easier than you think. Make sure to plan time for your needs every day.

If you’re caught up in taking care of all of your responsibilities and not sure what me time is, take your time.

What works for someone else may not work for you. Stop for a minute and think about a few things that would make you happy. Start off with just a few and implement those in to your routine. After you get going experiment and find new things that fit in with yourself care routine.

Build On Your Health Plan

Remember, the most important thing you can do is to get started. The perfect plan will not happen overnight. Above all, Don’t be afraid to try new things and eliminate ones that do not work for you.

You can have a healthy new year with a little planning and determination. Above all, the team at Bond Thomas Chiropractic is here to help you every step of the way. From planning to putting the plan in to motion. call us with any health and wellness needs:

Call us today to learn more: 727-522-1900

Maintain a Healthy Immune System

Maintain a healthy immune system by following our guide and living your best life. With all of the research that has been done on the immune system, we know that we still have so much to learn. No one remedy will give you the perfect immune system for life. What is evident is that we can build our immune system so that it is strong and we are better prepared and as healthy as we can be.

Making healthy lifestyle choices that improve our immune system is the first step and a very important one.

Diet and the Immune System

Making sure that your diet is designed for a healthy lifestyle by incorporating a good amount of fruits, fiber, and vegetables is important.

Eat your Vegetables

We can’t emphasize this enough; vegetables are the key to a healthy, balanced diet.  We know that all vegetables have health benefits; some bring a little more to the table. Broccoli, cauliflower, cabbage, Brussels sprouts, kale, are just a few of our favorites.

Make sure to cut down on sugars, salts and fatty foods. Make sure to drink a gallon of water a day at a minimum to stay hydrated and flush toxins. Your diet and the nutritional benefits go a long way towards optimal wellness.

Drink Plenty of Water & Maintain a Healthy Immune System

Drink More Water Daily

Drinking water consistently is a very important healthy habit you can create. Therefore, Drinking water can help prevent dehydration. In addition, upping your water intake will keeps your joints and muscles lubricated, and fight aging.

Water fights fatigue

Since about 75% of the human body is made up of water, dehydration affects most of the body’s functions. In addition, dehydration has been associated, by scientific studies, with increased fatigue, anger, and confusion. It is also associated with mood problems and decreased vigor. For your cells to work properly, it is important you are well hydrated. In addition, Drinking water also helps retain a healthy heart rate, blood pressure, and good metabolism.

Get Some Sleep

During sleep many things are happening to our bodies. We re-energize, heal and strengthen while we rest.  Sleep is essential for a strong immune system and without it we could not function. We encourage you to read on, but hey if you get a little sleepy, feel free to take a nap and continue after.

Make time for rest and you will feel better and therefore live better. From creativity to memory and muscle repair, sleep is the key ingredient that you cannot function without.

Stress and Immune System

Taking action to manage and reduce stress will have a positive impact on your immune system. The state of mind of each person can have a significant impact on the immune system.

Tips to help reduce stress

– Exercise– We all know the physical benefits of exercise. Strong physique, slender waistline, enhanced sex life, and even add years to your life. However, most people exercise because it makes them feel better. Energy, sleep, and an outlet for stress. A normal routine with exercise incorporated can do wonders for your mental health. It can have a extremely positive impact on depression, anxiety, ADHD, and more. In addition, when you exercise endorphins are released in the brain. Exercise also allows the muscles to relax and relieve tension. By making the body feel better so too will the brain.

– Positive Thinking We all have times when negative thoughts creep in. When this happens catch it and make a habit of replacing with a positive healthy thought. Positive thoughts allow for good mental health. Doing this will change your attitude, the world around you and make for a happier you.

Maintain a healthy immune system Everyday

– Relax your mind – Meditation or Prayer can put your mind at ease and place you right where you need to be. In addition, they can improve your outlook on every aspect of life.

– Surround yourself with positive people that maintain a healthy lifestyle are the ones to gravitate to. Having a good network of like minded people will help keep you on track. People that value family and make good choices are a great support system. Break away from people who tend to be negative in their thinking.

The lifestyle choices we make directly impact the way we live and feel. Each of us can make changes that will have a positive effect on our wellness including the immune system. Do your best to live well and maintain a healthy immune system. Take time out for you and if you need help getting started reach out. The team of Bond Thomas Chiropractic is always here for you.

Office Hours


Monday and Wednesday
7:30am-11:30am, 2:30pm-6:15pm

Tuesday
2:30pm-6:30pm

Thursday
9:00 am – 1:00 pm

Friday
7:30 – 11:30

Saturday
By Appt.

Sunday
Closed

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Contact Us


Bond Thomas Chiropractic

1210 16th St N.
St. Petersburg, FL 33705


Phone: 727-522-1900