Health Tips for Dads

Dad’s have a lot of responsibilities so it’s very important that they take care of themselves.  Here are a few tips just for the Dads out there.


1) Physical Health. Every man needs to eat right, exercise and get enough sleep. Failure to maintain one’s physical health will cause huge problems like stroke, heart attacks and disease down the road. 

-Eat balanced meals. The USDA recommends adults get 2-3 servings per day of foods from the milk and cheese group 2-3 servings per day from the meat and poultry group, 3-5 servings per day from the vegetable group, 2-4 servings per day from the fruit group, and 6-11 servings per day from the bread, cereal, rice and pasta group.  

-Limit simple sugars. Watch out for how many simple sugars you consume each day. Be especially aware of processed sugars found in candy bars, soft drinks and junk foods. 


-Limit fats. The USDA recommendation is no more than 60 grams of fat per day. You can get that much in one fast food meal alone. Start counting fat grams and being aware of what you eat. 

-Get in Gear. Try to make time for at least 30 minutes of aerobic exercise three days per week, and work the large muscle groups through weight training at least twice a week. Exercise will raise your metabolism, making it easier to manage your weight, and it releases those really wonderful endorphins that will improve your attitude.

2) Emotional Health. Managing your personal attitude about life and your resilience in dealing with life’s challenges depends to a large degree on your emotional well being. 

-Improve Relationships. We generally find our greatest emotional strength in relationships. Take time to nurture the most important relationships in your life: your immediate family, your extended family and your friends.  

-Learn to Manage Stress. Eliminating stress is not the goal here. After all, most of us only rise to the occasion in our lives when stress is applied. The key is to manage stress and our response to it. 

-Serve Somewhere. Often in today’s busy world, we are so focused on our own needs that we forget there is a world around us. Find someone to serve.

3) Spiritual Health. Whether or not you belong to an organized religion and whether or not you even acknowledge a “Supreme Being,” spirituality really involves connecting with your values and the “center” of your being.

Reading great, inspirational literature. Taking some time to read and ponder the great literature of the world is a great way to reconnect with your center. Whether it is the Bible, the Torah, the Koran, or even great philosophical writings, a regular focus on something beyond the daily grind is important.  

-Listening to inspiring music. There is clearly something about music that soothes the soul.  

-Develop a Personal Mission Statement. A life with a mission is an important component of personal spirituality. If you haven’t written one, consider doing it now. If you have written one, then take time to review and update it.

4) Mental Health and Wellness. The mental dimension of our lives involves strengthening the mind.

– Read great books.

-Hobbies.  Learn your hobbies and broaden your mind. 

-Turn off the television. For the most part, popular television programming is mind numbing rather than mind expanding. Certainly there is good educational programming which can be of benefit. Just be wise in your use of this powerful tool. 

5) Proper Nervous System Function.  The nervous system is the computer that runs our entire body.  If it’s not working properly, we don’t work properly.    

 -Regular Spinal Checks.  Regular chiropractic visits designed to check for spinal misalignments are great ways to correct any nervous system dysfunction.  Correct the problem before the dreaded symptoms show up.  Never been to a chiropractor?  Come in and we’ll do a spinal screening to let you know if you may have a spinal bone misalignment (a Subluxation) causing you pain and nervous system issues.

 –Proper Biomechanics.  Lifting, exercising, sitting, and moving with proper posture in mind, is a great way of preventing injury as well as spinal misalignments that could cause pressure on nerves.  No pressure on spinal nerves means no nervous system issues.

-Following all of the previously mentioned tips.  Working towards a healthier body means you’re creating less stress for your nervous system to overcome.  Unhealthy foods, lack of exercise, little or no stress management, and inadequate spiritual guidance can create a nervous system that is very busy trying to manage all the bad things unhealthy habits can create in your body. 

Don’t feed the cycle of bad health and become a healthy Dad.  Make sure you’re part of your family for a long time and have a GREAT Fathers’ Day!


Yours in Health,

Dr. Kristin Nuccio Smith, DC