Incorporating 5 Essentials™
- Seek chiropractic care. Chiropractors will maintain proper alignment of your spine, which supports your central nervous system.(5)
- Maintain regular visits. Your chiropractor will create an individualized health plan and frequency of visits. Misalignment of your spine may cause interference with normal functioning of your body and muscular pain and stiffness.(5)
Avoid sugar and refined carbohydrates, such as whole grain crackers, pasta, rice, and bread, which turn into sugar,fast. Your body only needs four grams of glucose in the blood for normal function (about one teaspoon); any more glucose in the blood strains the liver, turns into fat, and can contribute to numerous diseases, including diabetes Type 2 and obesity.(6,7,8)
Increase dietary fiber intake by eating foods like veggies, whole grains, low-sugar berries, and legumes.(9) Men, aim for 38 grams, and women, get about 25 grams.(10) Fiber feeds the healthy gut bacteria that help you digest and absorb nutrients.(9)
Get at least 15 minutes of sunlight exposure on your skin every day to get your daily dose of vitamin D, an essential nutrient.(11,12) This time depends on several factors, such as the amount of skin exposed and age, but there are not many food sources that contain abundant levels of vitamin D.(11,12)
Eat about 1-2 grams of omega-3 fatty acids daily from cold-water, wild-caught fish or chia and hemp seeds.(13) Most people eat more omega-6s than omega-3s, and you want to aim for a one-to-one ratio.(13,14) Omega-3 fatty acids fight inflammation and prevent many diseases, such as cardiovascular disease, obesity, and diabetes.(13,14)
Avoid damaged fats and oils, like vegetable oils, hydrogenated oils, and trans fats found in cakes, fried foods, and even breakfast cereals—these fats cause inflammation and can raise the bad cholesterol (LDL) and contribute to many chronic diseases.(15) Extra-virgin coconut oil and extra-virgin olive oil are anti-inflammatory, healthy fats.(16,17)
Minimize stress and learn strategies to manage stress. Try yoga, meditation, mindfulness, gratitude, or deep breathing.(18) Stress impacts nearly every function in your body, including increasing your blood sugar, lowers immune system, and causes inflammation.(19)
Get 7-9 hours of sleep.(20) Sleep is the time your body reduces stress and repairs.(22) Lack of sleep may impact your normal metabolism, cause weight gain, and mental issues.(21,22)
Oxygen & Exercise
Exercise regularly. Both low and high intensity exercise stimulate fat burning, but at different durations.(23,24) If youperform low intensity, like walking or hiking, go for periods longer than 30 minutes—up to one hour. High intensity exercise, like HIIT, are quick, intense workouts, under 20 minutes.(23,24)
Please consult with your healthcare practitioner before starting any exercise program.
Avoid smoking and alcohol. Smoking reduces many essential nutrients, such as vitamin C and selenium, in yourbody; alcohol severely damages the liver, which functions to make proteins and detoxify.(25,26)
Reduce exposure to environmental toxins, such as mercury, lead, and pesticides, which can impact your nutritionalstatus and contribute to numerous health conditions.(27,28,29,30,31) Avoid canned foods and hair and skin products with parabens.(29,30,31)
Talk to your healthcare practitioner about including these and/or any other supplements in your dietary practices.
Daily Essentials for Men and Women
Multivitamin (Men's or Women's)
Vitamin D3 + Probiotics
B-Complex with Delayed Release
Instructions for Use
1 packet daily with a meal.
Never modify any medications or other medical advice without your healthcare practitioner’s support.
*For optimal results, we recommend you perform a metabolic analysis profile test, which tests for key biomarkers that identify nutritional deficiencies, toxicities, bacterial overgrowth, and drug effects. Talk with your MaxLiving Chiropractor about the Metabolix Program to get tested and be able to obtain a more customized health plan.
1. EarthTalk®. Dirt Poor: Have Fruits and Vegetables Become Less Nutritious? Scientific American. https://www.scientificamerican.com/article/soil-depletion-and-nutrition-loss/. Accessed January 10, 2019.
2. Dining Out Associated with Increased Exposure to Harmful Chemicals Called Phthalates. Milken Institute School of Public Health: The George Washington University. https://publichealth.gwu.edu/content/dining-out-associated-increased-exposure-harmful-chemicals-called-phthalates. March 28, 2018. Accessed January 10, 2019.
3. Mills S, Brown H, Wrieden W, White M, Adams J. Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study. Int J Behav Nutr Phys Act. 2017;14(1):109. Published 2017 Aug 17. doi:10.1186/s12966-017-0567-y
4. Mie A, Andersen HR, Gunnarsson S, et al. Human health implications of organic food and organic agriculture: a comprehensive review. Environ Health. 2017;16(1):111. Published 2017 Oct 27. doi:10.1186/s12940-017-0315-4
5. WebMD. Chiropractic Care for Back Pain. WebMD. https://www.webmd.com/pain-management/guide/chiropractic-pain-relief#1. Updated October 28, 2017. Accessed May 20, 2019.
6. Wasserman DH Four grams of glucose. Am J Physiol Endocrinol Metab. 2009;296(1):E11–21.
7. Hall JE, Guyton AC. Guyton and Hall Textbook of Medical Physiology. 13th ed. Philadelphia, PA: Elsevier; 2016.
8. Gross LS, Li L, Ford ES, Liu S. Increased consumption of refined carbohydrates and the epidemic of type 2 diabetes in the United States: an ecologic assessment. Am J Clin Nutr. 2004;79(5):774-9.
9. Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417–1435.
10. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 2005.
11. Holick MF. The Influence of Vitamin D on Bone Health Across the Life Cycle. J Nutr. 2005:2739S- 2748S.
12. Holick MF. Vitmain D and Bone Health. J Nutr. 1996;126(suppl_4)1159S–1164S.
13. Candela GC, Bermejo López LM, Kohen VL. Importance of a balanced omega 6/omega 3 ratio for the maintenance of health. Nutritional recommendations. Nutr Hosp. 2011;26(2):323-329.
14. Wall R, Ross RP, Fitzgerald GF, Stanton C. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutr Rev. 2010;68(5):280–289.
15. Dhaka V, Gulia N, Ahlawat KS, Khatkar BS. Trans fats-sources, health risks and alternative approach - A review. J Food Sci Technol. 2011;48(5):534–541.
16. Crupkin M, Zambelli A. Detrimental Impact of Trans Fats on Human Health: Stearic Acid‐Rich Fats as Possible Substitutes. Comprehensive Reviews in Food Science and Food Safety. 2008;7:271-279.
17. Chinwong S, Chinwong D, Mangklabruks A. Daily Consumption of Virgin Coconut Oil Increases High-Density Lipoprotein Cholesterol Levels in Healthy Volunteers: A Randomized Crossover Trial. Evid Based Complement Alternat Med. 2017;2017:7251562. doi:10.1155/2017/725156
18. Davis M, Eshelman ER, McKay M. The Relaxation & Stress Reduction Workbook. 6th ed. Oakland, CA: New Harbinger Publications, Inc; 2008.
19. Kiecolt-Glaser JK. Stress, food, and inflammation: psychoneuroimmunology and nutrition at the cutting edge. Psychosom Med. 2010;72(4):365–369. doi:10.1097/PSY.0b013e3181dbf489
20. National Sleep Foundation. How Much Sleep Do We Really Need?. National Sleep Foundation. https://www.sleepfoundation.org/excessivesleepiness/content/howmuch-sleep-do-we-really-need-0. Accessed January 9, 2019.
21. Hall JE, Guyton AC. Guyton and Hall Textbook of Medical Physiology. 13th ed. Philadelphia, PA: Elsevier; 2016.
22. Barf RP, Van Dijk V, Scheurink AJW, et al. Metabolic consequences of chronic sleep restriction in rats: Changes in body weight regulation and energy expenditure. Physiol Behav. 2012;107(3):322-328.
23. Romijn JA, Coyle EF, Sidossis LS, et al. Regulation of endogenous fat and carbohydrate metabolism in relation to exercise intensity and duration. Am J Physiol. 1993;265(3 Pt 1):E380-91.
24. Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305. doi:10.1155/2011/868305
25. Preston AM. Cigarette smoking-nutritional implications. Prog Food Nutr Sci. 1991;15(4):183-217.
26. Rehm J. The risks associated with alcohol use and alcoholism. Alcohol Res Health. 2011;34(2):135–143.
27. Kordas K, Lönnerdal B, Stoltzfus RJ. Interactions between Nutrition and Environmental Exposures: Effects on Health Outcomes in Women and Children. J Nutr. 2007;137(12):2794–97.
28. United States Environmental Protection Agency (EPA). Chemicals and Toxics Topics. https://www.epa.gov/environmental-topics/chemicals-and-toxics-topics. EPA. Updated October 3, 2018. Accessed May 21, 2019.
29. Environmental Working Group. EWG’S 2018 Shoppers Guide To Pesticides in Produce. https://www.ewg.org/foodnews/. Accessed December 18, 2018.
30. Environmental Working Group. EWG’S Guide to Healthy Cleaning. https://www.ewg.org/guides/cleaners. Accessed December 18, 2018.
31. Environmental Working Group. EWG’S Skin Deep Cosmetic Database. https://www.ewg.org/skindeep/. Accessed December 18, 2018.
This content is for information purposes only. Any statement or recommendation in this publication does not take the place of medical advice nor is meant to replace the guidance of your licensed healthcare practitioner. These statements have not been evaluated by the Food and Drug Administration. MaxLiving information is and products are not intended to diagnose, cure, treat, or prevent any disease or provide medical advice. Decisions to use supplements to support your specific needs should be considered in partnership with your licensed healthcare practitioner.