01/02/2026
January 2026 Newsletter: New Year, New You!
Happy New Year from Vanguard Chiropractic! As we step into 2026, it's the perfect time to embrace the "New Year, New You" mindset. Whether you're setting fresh resolutions or building on last year's progress, focusing on healthy habits can transform your well-being. This month, we're sharing practical tips on nutrition, sleep, exercise, and regular chiropractic care to help you start strong. Let's make this year your healthiest yet!
Nutrition: Cutting Carbs for Better Energy and Balance
One of the most effective ways to kickstart your "New You" is by refining your nutrition, particularly by reducing carbs. High-carb diets can lead to energy crashes, weight gain, and inflammation, which can strain your spine and overall health. By cutting back on refined carbs like bread, pasta, and sugary snacks, you'll stabilize blood sugar, boost energy, and support weight management—benefits that align perfectly with chiropractic goals of reducing bodily stress.
Here are some simple tips to get started:
Swap smartly: Replace white rice with cauliflower rice, or pasta with zucchini noodles. Aim for under 100g of carbs per day if you're active, or less if you're easing in.
Focus on whole foods: Load up on veggies, lean proteins (like chicken, fish, or eggs), healthy fats (avocados, nuts), and low-carb fruits like berries. A sample meal: Grilled salmon with a big salad and olive oil dressing.
Track and hydrate: Use an app to monitor your intake, and drink plenty of water to curb cravings. Remember, gradual changes stick better—start by cutting carbs from one meal a day.
Reducing carbs can also decrease inflammation, making your chiropractic adjustments even more effective. If you need personalized advice, chat with us during your next visit!
Sleep: Building on Last Month's Insights
Last month's newsletter dove into the foundations of quality sleep, emphasizing how it supports recovery, mood, and spinal health. As a quick review: We recommended aiming for 7-9 hours nightly, establishing a consistent bedtime routine (like dimming lights and avoiding screens an hour before bed), and creating a cool, dark sleep environment to promote restorative rest.
This month, let's build on that by tying sleep to your New Year goals. Poor sleep can exacerbate back pain and tension, while good habits enhance your body's natural healing. Pro tip: Incorporate a gentle evening stretch or meditation to unwind—pair it with our chiropractic tips for alignment to wake up refreshed. If holiday stress disrupted your routine, now's the time to reset. Track your sleep for a week and share your insights at your next adjustment; we can offer tailored suggestions!
Exercise: Spotlight on Discover Strength in San Antonio
Exercise is a cornerstone of the "New You," and we're excited to highlight Discover Strength, a fantastic option right here in the San Antonio area (with a location in Shavano Park). This isn't your average gym—Discover Strength specializes in efficient, science-backed strength training designed for busy people. Their 30-minute workouts, done just twice a week with expert trainers, focus on building muscle, improving posture, and boosting metabolism without wasting time.
Why we love it for our patients: Strength training complements chiropractic care by strengthening the core and back muscles that support your spine. It's low-impact, evidence-based, and perfect for all fitness levels—whether you're recovering from an injury or aiming to prevent one. Their Shavano Park studio, which just opened in late 2025, has received a warm welcome from the community, offering personalized sessions in a welcoming environment. Check them out at discoverstrength.com or book a free intro session to experience the difference. Pairing this with regular adjustments? That's a recipe for peak performance in 2026!
Regular Chiropractic Care: Your Monthly Maintenance for Lasting Health
No "New Year, New You" plan is complete without prioritizing your spine and nervous system through regular chiropractic care. We recommend getting adjusted at least once a month to maintain optimal health, prevent minor issues from becoming major problems, and keep your body functioning at its best.
Monthly adjustments help realign your spine, reduce nerve interference, and promote overall wellness—especially when combined with better nutrition, sleep, and exercise. Think of it as your body's tune-up: It can alleviate pain, improve mobility, and even enhance immune function. If you've been feeling stiff from holiday travel or desk work, a January adjustment could be your fresh start. Our patients who commit to monthly visits report less downtime and more energy—let's make that you this year!
Wrapping Up: Commit to Your Best Year Yet
Embracing "New Year, New You" means small, sustainable steps toward big changes. By focusing on carb-smart nutrition, quality sleep, efficient exercise like Discover Strength, and monthly chiropractic care, you're investing in a healthier, happier you. We're here to support your journey—schedule your next adjustment today by calling or visiting our websites.
Wishing you a vibrant 2026!
Daniel Murray DC, Vanguard Chiropractic
San Antonio, TX | 210-994-6050 | vanguardchriopractic.com
Jason Evans DC, Vanguard Chiropractic
Tulsa, OK | 918-986-7399 | vanguardchiro.com
