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Sleep can be an evasive thing for some, whether it be parents getting used to childcare, or even someone working the graveyard shift. Many folks also use caffeine and other supplements to fuel their day, sometimes taking caffeine late into the afternoon, which can increase anxiety and affect your sleep.

Below are a few ways to take your sleep back on a nightly basis.

1.) Exercise, Exercise, Exercise

Being physically active is a great way to burn that extra energy that might be keeping you up at night. After a day of "getting after it" you'll also have healthy endorphins flowing in the brain, not to mention the fact that you've pushed yourself to physical exertion.

2.) Eat Well

Eating well means lots of veggies, trying to cut or limit processed carbs and sugars, as well as eliminating foods and beverages from your diet that aren't doing anything for you nutritionally, like, say, soda and candy.

3.) Meditate

Meditation and engaging in mindfulness exercises will help reduce your anxiety and help you achieve inner peace, not to mention help you gain more restful sleep.

4.) Chiropractic Care

Chiropractic adjustments have been shown to help with neuro functionality and circulation and may help with anxiety and insomnia. Contact Holmes Chiropractic today to learn more about how chiropractic care can help you.

For those of us who work 40+ hours a week it can be a real challenge to stay healthy, especially since there are so many fast food options and quick grab items from the convenience store that might seem like a good idea (or even be marketed as "healthy") but end up not having much nutritional value.

It's also easy to slack off on our exercise routine, simply chalking up more and more make-up workouts to get done over the weekend. Before we know it it's Sunday and we still haven't gotten a good workout in.

If this sounds like you, then read on for a few tips to boost your wellness the easy way during the week.

1.) Smoothies

Smoothies are a great way to pack a big punch in a small amount of space. Use kale, broccoli, garlic (if you can handle it), ginger, turmeric, and some sort of collagen-rich protein. You can throw a pear or an apple in for flavor, too. There's a little bit of preparation on the front end, but veggie smoothies are a great way to get your daily greens in the quick and easy way.

2.) Office Yoga

If you're at the office sitting at a desk and staring at a computer screen, then switch it up at the top of every hour or so and incorporate a stretch routine. Learn some yoga moves to incorporate. Colleagues might look at you strangely at first, but some might even end up joining in.

3.) Car Meditation

Take 10 minutes each day in the car, whether it's before you start the engine in the morning or right before you walk into the office, for a meditative break. Meditation is a great way to boost mental clarity, increase awareness, and relieve anxiety.

Chiropractic care is also great to incorporate into your wellness routine. Best of all, you can get it done during your lunch hour! Contact Holmes Chiropractic today to schedule your consultation.

Did you know that neck pain can come about from sleep, driving an automobile, working on the computer, staring at the TV screen, not to mention during times of exercise, strenuous activity, or when lifting heavy objects.

If patients are made aware of common contributors to neck pain, it will help better equip patients to set in place best practices and preventive measures to ensure peak wellness.

Below we go over some of the most common causes of neck pain.


Many of us work at jobs that have us sitting in uncomfortable chairs, staring at a computer screen that is likely not set up for optimum neck benefits. Making sure to incorporate a nice, rigorous stretch routine into your workday is key. Your coworkers might even start joining in!

Improper Lifting Technique

We lift many objects on a weekly basis and many of us hardly exhibit perfect form, to put it mildly. Many of us take big risks lifting with our back instead of our legs, which can easily lead to back and neck pain.

Driving Your Car

Driving your car has you, again, sitting in a less-than-comfortable position and keeping our necks in one position. We also engage in sudden, jerky motions, craning our necks to and fro, which can lead to neck strain and injury. Driving a car poses significant risks to your neck without even considering the potential for injury as a result of an automobile accident.

If you have any additional questions about neck pain and what you can do to treat your condition the drug-free way, contact Holmes Chiropractic today to schedule your one-on-one visit with us.

When we get into the act of being productive we usually use coffee or some other caffeinated device to fuel our activity.

However, there are a lot of healthy choices you can make on a daily basis that will work to fuel your productivity. Holmes Chiropractic not only provides chiropractic care services that help our patients reach peak levels of wellness, but we also provide educational materials to our diverse patient base that will help them better their lives. Below are a few easy life hacks that will help you get more done throughout your day.

Stay Hydrated

Making sure that you drink half your body weight in ounces of water is crucial to maintaining balance and focus. Dehydration can lead to fatigue, brain crash, and worse. Over half the population is dehydrated and they likely don't even know it.

Eat for Fuel

Eat lots of healthy fats (think walnuts, avocados, eggs, chia seeds, and fatty fish) for brain fuel. Look for unsaturated fats to fuel your day, which will help reduce your risk of getting heart disease and lower your cholesterol levels.

Rest Appropriately

Athletes say you can't over-train but you can under recover. Make sure that you get the requisite 7-9 hours of sleep on a nightly basis to make sure your body regenerates from the day-to-day abuse you put it through.

Stay Active

Staying active will actually boost your energy levels, not deplete them. The more you do, the more you can put on your plate. 

On top of the great tips mentioned above, visiting the chiropractor regularly will help your brain and body function at peak levels. We're not just here to treat injuries; we're here to help you get more productive and stay more productive at Holmes Chiropractic. Contact us today to schedule your consultation.

At Holmes Chiropractic we provide services beyond chiropractic treatments in Houston, TX, which include nutritional counseling that helps our patients achieve new levels of wellness.

Below we go over a few foods and beverages to cut from your diet as soon as possible, or at the very least be very judicious about how often you partake in such foods and beverages.

1.) Soda Pop

Cutting out soda pop will help you drastically reduce your sugar intake, not to mention that acidic content of many sodas, which add have additional ingredients for flavoring and color which have serious consequences to your health.

2.) Bagels

Truth be told, bagels have very little nutritional value on their own -- it's only when you add things like eggs, veggies, etc. that they start to bring something to the table nutrition-wise. In that case, why not substitute a more nutritious option? Try going to a health foods store to look for bagel alternatives.

3.) Candy

Cutting candy from your diet, just like cutting soda, will help you drastically reduce your daily sugar intake. 

4.) Salty Foods

Eating nuts that are laced with salt and other spices/flavorings kind of cancels out the nutritional value. High levels of sodium in the diet can also lead to serious health conditions like heart disease and high blood pressure. Make sure that, when eating nuts or chips or crackers, that you opt for a low (or no) sodium option.

5.) Alcohol

Believe it or not, a hard night of drinking will actually dehydrate you. You'll have a hangover, you'll have taken in way too much sugar and too many calories with no nutritional value, and a pocket full of paid bar tabs. Every time you can say "no" to alcohol you'll be better off for it.

If you have any other questions about how you can maximize your diet for optimum results, contact Holmes Chiropractic today.

When it comes down to it, all many of us need are just a couple of little tweaks to start experiencing a more healthy, disciplined lifestyle. Holmes Chiropractic is constantly staying up to date on best practices and the latest breakthroughs when it comes to diet, fitness, injury rehabilitation, human optimization, and even injury prevention.

Below we go over a few simple life hacks that will help boost your levels of wellness and boost your productivity.

1.) Sleep at Least 7 Hours

Get rid of that idea that sleeping is for suckers. It's actually quite the opposite, as lack of sleep and insomnia and linked to obesity, heart disease, and even Alzheimer's Disease. Sleeping at least 7 hours on a nightly basis with help make sure your brain and body rid itself of toxins and get the rest they need to start over the next day.

2.) Eat Smaller Portions

Instead of going in for the kill each time you sit down to eat, make smaller portions. Try to fast for 12-16 hours daily for an extra energy and focus boost.

3.) Shop on the Periphery of the Grocery Store

Make sure that most of your purchases are clean proteins and veggies, which usually reside on the two far sides of the grocery store. Stay away from the sugary, processed-carb-heavy foods in between the good stuff.

4.) Push Yourself

Make yourself learn a new sport or skill, whether that be MMA, basketball, archery, or anything else under the sun. It's good for you to start out poor at something and build your way up to excellence.

5.) See Your Chiropractor Regularly

Seeing the chiropractor is a great injury prevention and injury treatment method which is fantastic for the joints, the back, spine, neck, and more. Chiropractic adjustments also help neuro functionality and has even been shown to help reduce your chances of getting serious diseases down the road, too.

If you have any questions about what you can do to achieve higher levels of wellness, contact Holmes Chiropractic today.

Contact Information

Holmes Logo200

Telephone: (713) 862-2440

Address: 1111 North Loop West, Ste. 155, Houston, TX 77008

email: rholmes59@hotmail.com

Office Hours

Monday 10am - 1pm 3pm - 6pm
Tuesday 10am - 1pm 3pm - 6pm
Wednesday 10am - 1pm 3pm - 6pm
Thursday 10am - 1pm 3pm - 6pm
Friday 10am - 1pm Closed
Saturday 9am - 10am Closed
Sunday Closed Closed