March is National Nutrition Month!

Ask around and you’ll find that most people know the basic meaning of nutrition. It refers to keeping your body healthy, right? Even though the definition of nutrition is pretty self-explanatory (“the process of providing or obtaining the food necessary for health and growth” to be exact), many people still struggle with knowing how to find the right kind of nutrition.

Nutritional needs vary greatly between each person as things like metabolism, height/weight, or disease processes like diabetes determine what is needed for your overall health. Because there is such diversity in the needs of each person, no master plan for nutrition exists. However, there are some basic health practices that are beneficial to everyone and can get you started on the right path towards optimal health.

Drink Water

It’s a simple concept that seems so natural, so it may be surprising that 75% of Americans suffer from chronic dehydration. Like oil to a machine, water is a crucial part of your body’s daily function; depending on your needs, just 3-7 days without it can be fatal. The common misconception that beverages such as soda, coffee, and teas are good sources of water is a big contributor to our world’s chronic dehydration problem. Sugar and caffeine are well-known diuretics, causing us to lose an average of 12 oz. of water for every 10 oz. we ingest of such liquids.

Water does much more than simply quench our thirst: It aids digestion, lubricates membranes, improves cell performance, filters the blood, improves weight loss, and affects things like focus, fatigue, and muscle cramps. Just a 1% drop in our body’s total water content seriously affects the functionality of several organs, our cognitive ability and mood.  

The recommended eight glasses a day has since been replaced, as studies have shown that hydration needs (like nutrition needs) vary greatly between individuals. According to Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville, the current recommendation is to drink half an ounce of water per pound you weigh, every day, to ensure you’re hydrating properly. 


Get adequate sleep

While most people cheer for this recommendation, it’s rare that they fulfill it. Studies have proven that people who don’t get enough sleep are at a much higher risk for weight gain, diabetes, high blood pressure and even heart disease. The average adult needs 7-8 hours of sleep a night, while adolescents need 8-9. Simply staying away from screens an hour before bed helps maintain your body’s natural Melatonin levels, which greatly affect your quality of sleep. 


Eat Breakfast

An obvious observation to some, but a hard habit to keep up in today’s frenzied society. People who skip breakfast generally end up making up for it later in the day, even bingeing, which can lead to unhealthy and dangerous eating habits. The first thing your body processes in the morning sets your metabolism for the whole day, so make sure to avoid sugary foods and drinks.



The goal of chiropractic care is to help patients achieve total health and balance with their body, and as part of that goal we provide specific recommendations on nutritional supplements and healthy food choices. Nutritional counseling by our experienced chiropractic health professionals can assist a patient on their return to optimal health. Do you know which supplements and vitamins are good for you? Do you know how these supplements and vitamins interact with one another? At our Petersburg chiropractic clinic, we can provide each patient with a structured nutritional program that is based on their individual needs.


1. Tamlin, Stephen. “Human Hydration: Are We Drinking Enough?” Water Logic, 

2. Gonzalez, Nicholas, MD.  “Water, Energy, and the Perils of Dehydration.” GreenMedInfo.,

3. Shaw, Gina. “Water and Your Diet: Staying Slim and Regular With H2O.” WebMd,

4. Cecil, Beth, RDN, LD. “Top 10 Best Practices For Eating.” Owensboro Health,       management-/eating-well-columns/top-10-best-practices-for-eating/ 


Curry Chiropractic

13936 State Highway 97

Petersburg, IL 62675

(217) 502-1181



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Dr. Curry is a Chiropractor that practices in Petersburg, IL. He practices chiropractic, acupuncture, nutritional therapy, and utilizes many different techniques to achieve optimal health.