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Tips for keeping your health in check over the School Holiday

It's that time of year again where the kids are out of school and parents are trying to figure out how to keep them entertained. While this can be a fun time for the whole family, it's also important to make sure that you're taking care of your health during this time.


The school holidays are a time for rest and relaxation, but that doesn’t mean your health should take a backseat. At Sydney Family Chiro we have some tips to help keep your health on track.

1. Get Enough Sleep

It’s not just that you feel better when you’ve had a good night’s sleep. Studies have shown that people who get less than six hours sleep a night are more likely to catch colds and other infections.

Lack of sleep can also affect your mood, memory and ability to concentrate. So if you want to avoid feeling grumpy and sluggish during the holidays, make sure you get enough shut-eye.

And while you’re at it, try to stick to a regular sleep schedule as much as possible. That means going to bed and waking up at roughly the same time each day, even on weekends. This will help to keep your body’s internal clock ticking along smoothly.

2. Eat healthy

It can be tempting to indulge in all the holiday treats, but try to eat healthy meals and snacks as well. This could be something like fruit, vegetables, yoghurt or nuts. If you’re travelling during the holidays, make sure to pack some healthy snacks and drinks with you so you don’t have to rely on unhealthy fast food options.

One healthy and fun snack recipe for the family is homemade trail mix. This recipe is easy to make and can be tailored to everyone's individual taste. Simply mix together your favourite nuts, seeds, dried fruit and cereals. You can even add in some chocolate chips or shredded coconut for an extra special treat!

Another great healthy holiday snack recipe is fruit kebabs. Simply thread some chunks of fresh fruit onto skewers and enjoy! If you're looking for something a little more savoury, veggie sticks with dip are always a winner. Just cut up some carrot, celery and cucumber into sticks and serve with your favourite dip. These healthy holiday snacks are sure to keep the whole family happy and fuel their fun!

3. Exercise

Even if you’re not a fan of exercise, it’s important to get moving during the holidays.

The school holidays are a great time to get the family together and have some fun. There are plenty of things you can do to stay active during this time, such as going for walks, playing tag or even visiting the local swimming pool. Here are some fun exercise games with the family

- Take the family for a nature walk or hike and explore different trails near your home. - Visit your local pool and swim some laps together. - Set up an obstacle course in your backyard using household items like hula hoops, chairs and blankets. - Play tag, frisbee or another active game in your local park. - Ride bikes together around your neighbour hood or on a nearby trail.

Staying active during the school holidays is important for both kids and adults. By playing some fun games together, you can bond as a family while also getting some exercise. So go explore nature, play some tag or set up an obstacle course in your backyard! Just make sure to get outside and move your bodies every day.

4. Stay hydrated

Drinking enough water is essential for good health, so make sure you drink plenty of fluids during the day.

The benefits of drinking water are well-known. Drinking adequate amounts of water each day is essential for overall health and can impact everything from brain function to energy levels. But how much water should you actually be drinking?

There is no one-size-fits-all answer to this question, as the amount of water you need to drink depends on a variety of factors, including your age, activity level, and climate.


Children and teens need 6 to 8 cups a day. They should also eat lots of fresh fruits and veggies, which are full of water.


5. Avoid alcohol

Drinking too much alcohol can lead to dehydration and other health problems, so it’s best to avoid it or drink in moderation. (you can still enjoy a glass of vino after the kids go to sleep).

Drinking alcohol can lead to dehydration, which can cause headaches and fatigue. It can also make it difficult to concentrate and make good decisions. If you are going to drink alcohol, it is important to stay hydrated by drinking plenty of water. You should also eat before you drink, as this will help to slow down the absorption of alcohol into your bloodstream.


Finally, remember to pace yourself and drink slowly. Drinking too much alcohol can lead to serious health problems, so it is important to drink responsibly.

Current drinking rates in Australia are high, with more than one in six Australians aged 14 and over drinking at levels that put them at risk of lifetime harm from alcohol-related disease or injury. If you are concerned about your alcohol consumption, speak to your GP or a health professional.


6. Avoid stress

Stress can take a toll on your mental and physical health, so try to relax and enjoy the holidays. Spend time with loved ones, do things you enjoy and take some time for yourself.

Schedule in some ‘me’ time: Whether it’s a yoga class, reading your favourite book or going for a walk or even coming in to see a chiropractor, osteopath or remedial massage therapist! Just make sure to schedule in some time for yourself, especially if you have kids and are at home with them all the time during the school break.

There are many different types of relaxation exercises, but some simple ones include deep breathing, progressive muscle relaxation, and guided imagery. Practicing these exercises for just a few minutes each day can help to reduce stress and promote overall wellbeing. If you’re not sure where to start, there are plenty of resources available online or from your local library.

Music is also another way of helping relax the mind and body. Some people find classical music relaxing, while others prefer nature sounds or white noise. If you're not sure what type of music relaxes you, try out a few different genres and see what has the most positive effect on your stress levels.

7. Come see us!

See your chiropractor or Massage Therapist. Regular appointments with your healthcare practitioner may help to prevent injuries and keep your body in peak condition. If you’re feeling a bit run down or have any niggling pains, make an appointment during these holidays. We can see all the family! Bookings can be made online here.

Of course we would add us to the list! We know how good we feel after seeing one of our practitioners, we want to share it with you. If you have the stress of trying to juggle a young family these health professionals may help relieve tension headaches, which can commonly occur during school holidays when children are off from school and adults are trying to juggle work with childcare.

Your chiropractor or remedial massage therapist can give you advice on how to manage your health. Our goal is to help you stay healthy and enjoy the holidays. If you are looking for a chiropractor remedial massage therapist in the area, please don't hesitate to contact us on 0411 126 906 or book online


Click HERE to book your initial consultation with one of our Chiropractors at Sydney Family Chiropractic.


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Our Chiropractors can provide you with tailored and appropriate care, as well as lifestyle advice to help improve your spinal health and overall wellbeing.

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