Thriving Through the Fall

The dog days of summer can feel like a slow fade. The fun of June is behind us, school is just around the corner, and the heat and humidity of Nebraska seem to press into our very bones. I’ve seen it in our practice year after year: people dragging through their days, complaining of fatigue, mental fog, and a summer cold that just won’t quit. But this doesn’t have to be your story. When you understand how your body is wired to heal—and you apply the 5 Essentials—you can move through these hot July days with energy, focus, and vitality. Essential #1: Core Chiropractic Your spine isn’t just a stack of bones—it’s the communication highway for your brain and every cell in your body. When vertebrae are misaligned, your body is stuck in stress mode. You don’t rest well, you don’t digest properly, and your immune system runs on fumes. In our book Born to Be Transformed, I shared how my son’s health radically improved through consistent chiropractic care. The same principle holds true for anyone feeling the strain of summer. Regular adjustments keep your nervous system online and in control, so your body can respond to heat, stress, and fatigue in stride. Research shows that spinal manipulation can influence immune function by modulating autonomic nervous system activity. (Zhang et al., 2020, Frontiers in Neurology) Essential #2: Mindset Summer fatigue isn’t just physical. Many families are overwhelmed by travel schedules, inconsistent routines, and the pressure to "enjoy every moment." But if you’re constantly pouring out without refilling, burnout is inevitable. Start your day with intention: scripture, stillness, gratitude. Realign your focus on what matters. When your heart is right, your body follows. This internal alignment is just as vital as spinal alignment. Positive mindset and stress reduction have been associated with improved immune biomarkers, including increased natural killer cell activity and reduced inflammatory markers. (Segerstrom & Miller, 2004, Psychological Bulletin) Essential #3: Nutrition Summer in Nebraska brings all the sweet temptations: ice cream, fair food, grill-outs. But these ultra-processed, sugar-laden treats drain your energy, feed inflammation, and bog down your immune system. Instead, fill your plate with hydrating, nutrient-rich foods: cucumbers, watermelon, leafy greens, berries, and clean proteins. Add trace minerals to your water to support electrolyte balance. We carry several MaxLiving-approved supplements in-office that can help—including Max Hydrate, Magnesium Glycinate, and Vitamin D3 with K2, all of which support energy, immune resilience, and recovery. Nutritional interventions such as adequate magnesium and vitamin D have been shown to support immune homeostasis. (Calder, 2020, Nutrients) Essential #4: Oxygen & Exercise Heat can make workouts miserable, but movement is non-negotiable. Aim for early morning walks, bodyweight workouts in the AC, or water-based activities that keep your circulation strong. Just 15 minutes of intentional movement each day is enough to increase oxygenation, boost lymphatic flow, and improve brain clarity. Movement is a God-given gift to help us stay connected, mobile, and free. Even low-intensity aerobic exercise can enhance lymphocyte circulation and support overall immune surveillance. (Campbell & Turner, 2018, Frontiers in Immunology) Essential #5: Minimizing Toxins From pool chemicals to sunscreen ingredients to smoke-filled air, summer brings its share of toxic exposures. Couple that with dehydration and your detox systems get overwhelmed. Support your liver with cruciferous veggies (like broccoli and cabbage), stay hydrated with clean water, and avoid the trap of synthetic personal care products. In our office, we recommend the MaxLiving Detox System as a seasonal reset for those needing a little extra support. Environmental toxins can impair immune response and increase inflammation, making detoxification support critical during high-exposure seasons. (Sears & Genuis, 2012, Journal of Environmental and Public Health) Final Word: God designed your body to thrive—even in the heat of summer. If you’ve been feeling sluggish, foggy, or off track, this is your chance to reset. Come in for an adjustment. Refocus your habits. Trust the design. You were born to be transformed. Let’s make the most of these summer days.