Two Things Anyone Can Do RIGHT NOW to Improve ANY Health Issue

I get asked multiple times a day from clients and friends,

“Can you suggest just one thing that will help me feel better?”

That comes from people with issues coming from their neck, shoulder, back, hip and/or knees. They may be asking so they can run again, or lift weights, play golf, pick up their kids or grandkids, go for a walk without worry, or simply, just get through the day with less agony and less fear of more issues later in the day. Everyone is looking for that “magic pill”, the fountain of youth, or ANYTHING to help in their struggle.

Well, the obvious answer is there is not one thing for everyone that is the magic pill, BUT there are TWO things that everyone can use to help them with ANY issue. They are so simple, yet studies are showing nearly 75% of Americans fail miserably in one of these two things. Most people also fall short in the other thing as well, but not nearly as much as #1.

Before I reveal these two things, though you may have already guessed them, let me give you a bit more information. Without both of these “things” your body can never adequately recover from any issue or trauma and it is literally impossible to survive without adequate amounts of each. SO¸ let’s get to it…..

First up: Drink more water. Did you know that your body is nearly 60% water? Your muscles are 75% water and your brain is nearly 85% water? It is actually amazing we walk, instead of flow or wave around place to place. In 2013, research was showing nearly 75% of Americans walk around in a chronic state of dehydration. Drinking too little water leads to fatigue, joint pain, weight gain and too many other health issues to list here. SO, the big question is, are YOU drinking enough water? 8-10 glasses a day? For a simple calculation on how much you should be ideally getting is this: Take your body weight and divide by 2. The answer is the number of ounces you need, to be on the low end of enough water in a day. SO, IF you are 150 pounds: 150/2 = 75, and 75 ounces of water would be the minimal amount you should drink to stay hydrated.

Second thing: Get enough sleep! There is one thing that every health expert agrees on to achieve optimal health, and that is getting enough sleep. They may fight over the proper diet, how much water is ideal, best exercise routine etc… But, the one thing that every expert I have spoken with or read up on agrees to and that is getting enough sleep is critical for optimal health. Do you know how much is ideal or enough for you?  Many studies have been done and the standard 8 hours is consistently seen across every study for adults (less for younger people). But, anywhere from 7-9 hours from 18-65 year olds, with older adults 7-8 hours. So, the question is, are you getting enough sleep every day? The 3 big benefits from getting enough sleep are weight control, physical health (including healing and repairing of our blood vessels and heart), and lastly, increased energy. Getting enough sleep also enables the brain to clear out and “reboot” from the previous days input.

There you have it. IF you drink more water and get the proper amount of sleep, YOU will be doing your body a huge favor in terms of overcoming any health ailments. Sound easy enough?  I hope you found this simple and helpful!!

As always, please feel free to reach out to me at with any questions.

Dean Volk PT, MPT

Dean, graduated with a Master’s degree in Physical Therapy from Northern Arizona University and has furthered his studies with a number of post-graduate courses focusing on the shoulder, knee, and back, with a strong emphasis in manual therapy. He has completed all Levels (I,II & III) of training in Total Motion Release which has afforded him an excellent way to relieve pain and restore function quickly and effectively. With 20+ years experience in Physical Therapy, Dean has practiced in various orthopedic and sports focused clinical settings, in Phoenix, AZ, Charlotte,NC and most recently Charleston, SC. During his years of service, Dean has cared for a wide variety of clients: from school-aged children to retirees, from homemakers to business professionals, from weekend warriors to professional athletes.

Dean and his wife Trudy have 2 sons, Ben and Jesse who both graduated from the College of Charleston. Dean is an avid sports fan, enjoys spending time with his family and working with his clients to improve their lives.
Dean Volk PT, MPT

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