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Heart Health Matters: An Overview for Healthy Hearts at Every Age

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Ah February, the month of love AND National Heart Health month. Heart disease is a major cause of death and disability among Canadians, so we want to raise awareness of heart health, why it should be on your radar, and how to protect yourself and your loved ones at every stage of life.

Heart Health Heartbreak

Heart disease can be referred to as ischemic heart disease or coronary heart disease, and describes plaque build-up that can lead to conditions such as heart attack, heart failure, or death.

The numbers are staggering.

  •       Heart disease is the 2nd leading cause of death in Canada (cancer is #1)
  •       1 in 12 Canadians, aged 20+, live with a diagnosed heart disease
  •       Of these Canadians, 14 die every hour

Source: Government of Canada

Tip: Find more information about heart disease including risk factors, common symptoms, and a free risk screening tool on Heart and Stroke Canada’s website.

Heart Health Consequences are Far and Wide

The impact of heart disease goes beyond patients.

It’s estimated that the overall health care burden of heart disease in Canada is $30B. 

But if you also consider the money, time, and resources associated with missed work and lost productivity by patients and caregivers, that figure goes up.

Plus, how do you quantify the stress and emotional toll of heart disease and related disability on patients, caregivers, and their families?

Sounds terribly bleak. But there is good news, so keep reading.

A Quick Overview of your Heart

Your heart is essential because it is responsible for delivering the good stuff and taking away the stuff your body no longer needs, via your blood.

It’s basically a pump.

Your heart pumps oxygen and nutrient rich blood throughout your body and removes waste by-products that are also carried in your blood.

 Your heart health affects:

  •       How you move
  •       Your energy level
  •       How you feel
  •       Your brain health and cognitive function
  •       Your ability to work, play, and be active

Basically everything.

When your heart struggles, your body feels it as:

  •       Fatigue
  •       Shortness of breath
  •       Reduced mobility (ability to move)
  •       Activity limitations
  •       Declining ability to function and remain independent

Healthy Heart Building Habits for Every Age

Just as your body evolves and changes at various stages of growth, development, and life, so do its requirements. A healthy heart is essential to your well-being. Here are a few tips and reminders for every stage of life.

Children and Youth

Heart healthy habits start early and include diet, exercise, and sleep patterns. Think of it as setting the foundation for your body for the years to come. Physical activity supports cardiovascular development and is essential for young and growing bodies. Parents play an essential role in modelling and supporting healthy lifestyles and habits.

Tip: The Canadian Society for Exercise Physiology has established 24 hour movement recommendations by age group, including specific guidelines for the early years (ages 0 to 4 years) and children and youth (ages 5 to 17 years).

Adults and Working Families

Families today are pulled in many different directions, and it is not always easy to prioritize what’s good for your health and well-being.

We get it. Work deadlines, the kids’ extracurriculars, and caring for aging relatives: it’s a balancing act at the best of time. But when your body is not performing at its best, life’s responsibilities and obligations are tougher. Prioritize taking care of you before your body starts sending signals such as fatigue, aches and pains, or an inability to focus.

It’s hard to do life when you are not feeling your best.

Remember that when it comes to your health, prevention is easier, quicker, and cheaper than treatment and recovery. Some risk factors may not be within your control, but there are plenty of ways to develop, strengthen, and maintain good heart health. We’ll explore those a bit later.

Tip: Good nutrition can play a big part in heart disease prevention. To help with meal planning and making healthy choices, refer to Canada’s Food Guide 

Older Adults

As we age, our risk of heart disease increases, and it becomes essential to maintain heart healthy habits to keep us independent and mobile. The reality of our earlier life choices may set in, but gentle, consistent activity becomes even more important. Consider activities such as walking, swimming, and biking.

Tip: For more details on activities and program specific for older adults, check out Ancaster Senior Centre and City of Hamilton resources.

A Side-note for Women

Heart disease is the leading cause of premature death in women. Research also shows that there are gender differences in heart disease symptoms, types, and progression of disease.

Tip: For more information, refer to the Canadian Women’s Heart Health Alliance.

Heart Healthy Tips and Habits

It’s not all doom and gloom.

As much as our health is affected by factors that we can’t entirely control, there are plenty of ways you can minimize your risk for heart disease. These include:

  •       Physical activity – daily movement is key, and consistent activity helps strengthen your heart and improve circulation
  •       Nutrition – whole foods and balanced means are essential. Avoid eating ultra-processed foods as much as you can
  •       Stress – while some stress is motivating and good for us, chronic (long term) stress can take a toll. Develop coping strategies for when overwhelm starts to creep in
  •       Sleep – your body rests and recovers when you sleep. Ensure you maintain a healthy sleep schedule and practise good sleep hygiene 
  •     Smoking  and alcohol  – research confirms that neither substances are heart healthy. If you can’t eliminate either, minimize your intake as much as possible
  •       Regular screenings – markers such as cholesterol levels and blood pressure can indicate a health risk before obvious symptoms appear. Identify red flags as early as possible with regular check-ups and don’t skip recommended screening.

Take Control of your Heart Health

Heart disease is a risk for all Canadians but largely preventable and manageable with healthy habits and informed choices. Plus, it’s never too early or late to start adopting small changes into daily practise.

If you need support or have any questions about how to get started, contact our team. Your heart health is important to us because it affects how you move and feel. And as experts in musculoskeletal health (bones, muscles, joints, tendons, and ligaments), our focus is on helping our patients achieve their movement, function, and injury treatment and prevention goals.

For questions about this blog or any other health and wellness concern, get in touch. We have an extensive network of health care providers to answer your questions or refer you to.

Stay updated on health and wellness information by subscribing to our quarterly newsletter. 

Information for this blog was sourced from: the Alliance blog library, Anxiety Canada, Canadian Centre on Substance Use and Addiction, Canadian Cardiovascular Society, Canadian Society for Exercise Physiology, Fraser Health, Government of Canada, and Heart and Stroke Canada.

Winter Health Matters, Part 2: Safe Driving and Practical Tips to Avoid Injury from Falls and Shovelling

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Last week we introduced Part 1 of our Winter Health blog series, exploring winter weather alerts, mood, and lifestyle habits  to feel your best.

This week it’s all about winter safety because safety plays a major role in your overall health and wellness during the colder months. From fall prevention to safe driving to snow shovelling, we’ve got tips and recommendations that will hopefully keep you moving and feeling your best.

Minimize falls, maximize winter health

November was Fall Prevention Month and we highlighted that falls and motor vehicle accidents are the number one cause of injury related hospitalizations and emergency department visits among all age groups in Canada.

Winter can be tricky as snow, ice, layered and bulky clothing, and poor light can all contribute to an increase in falls risk. Here are some reminders to keep you upright and balanced:

  •  Wear proper footwear. Sure, style matters but not as much as features such as treads and correct fit
  •  Walk like a penguin. It might not look as cool but you’ll stay balanced – slow down, use a wide stance, and shorten your steps on ice 
  • Keep paths, walkways, driveways, and steps clear. Snow can be deceiving if layered on ice so don’t let precipitation build up
  • Protect inside floors. Use mats and boot trays, and wipe spills to avoid wet and slippery floors

Up your shovelling game

Snow is a big part of winter in Canada. It looks beautiful but shovelling can be hard on your body. Follow these simple tips to help reduce your risk of injury:

  •  Warm-up. Light stretches can reduce pain and strain, especially if snow is heavy or there is lots of it
  •  Use proper technique. Yes, there is such a thing. Bend your knees and at your hips (not your back), and push snow rather than lift it
  • Pace yourself. Take breaks as needed. If you have cardiovascular concerns or an existing injury or condition that may worsen with exertion or extreme cold temperatures, considering hiring a neighbourhood teenager or snow removal service
  • Use the right tools. Ergonomically designed shovels are your friend. Factors that are important include shovel weight, type of handle, length, and blade size and shape

Tip: For more detail on safe shovelling, refer to this Ontario Chiropractic Association article.

Winter safety on the roads

Driving during the winter months can be treacherous or enjoyable, depending on Mother Nature and how prepared you are (and traffic, but sadly, that’s outside our control).

Here is a quick checklist so you can be as prepared as possible:

  •       Winter ready your vehicle with a battery check, winter tires, working wipers, and top up oil, brake, and washer fluids
  •   Keep gas tanks at least half full to prevent gas from freezing, especially overnight
  •   Carry a winter kit with lights, snacks, chargers, and blankets incase you get stuck or stranded in your vehicle
  •   Adjust driving behaviour for slick roads and poor visibility by slowing down and proceeding with caution
  •   Plan ahead by checking roads and winter conditions before you head out. Today’s technology tools make it easier to access real time traffic and weather report.

Tip: The Canadian Automobile Association (CAA) provides these suggestions for building your own winter emergency car kit.

A final word

Winters can be tough but there are ways to ensure you stay healthy and make the most of the season. Take advantage of what Canada is known for – cold temperatures, snowy conditions, and incredible nature and landscapes.

If pain, injury, or a health concern is keeping you indoors or unable to keep active this winter, contact us. Our team provides acute, maintenance, and supportive care options to help you feel, move, and function your best.

For questions about this blog or any other health and wellness concern, get in touch.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from or references the Alliance blog library, Canadian Automobile Association (CAA), Canadian Centre for Occupational Health and Safety, and the Ontario Chiropractic Association.

Winter Health Matters, Part 1: Managing Winter Weather, Mood, and Lifestyle to Feel your Best

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If you dread winter, you’re not alone. It feels endless, cold, and dark and hibernating probably feels like the better option on any given day.

But then again, we do live in Canada so let’s collectively quit complaining and read on because like it or not, winter is here to stay. In this two part series, we’re celebrating all things winter and highlighting essentials to help keep you and your loved ones safe, healthy, and active.

Baby, it’s cold outside

Winter in Ancaster and Hamilton feels like it started months ago with cold temperatures, early snowfalls, reduced daylight, and icy conditions. Were you prepared?

Our bets are that there’s still plenty of winter left so make sure you’re ready. In Canada, winter alerts include precipitation, cold, or poor visibility alerts. Here’s a brief list of what each type of alert includes:

  1. Precipitation alerts: snowfall, squalls, freezing rain, winter storms
  2. Cold alerts: Arctic outflow, extreme cold, flash freeze
  3. Poor visibility alerts: blizzard, blowing snow

The alerts above can exist on their own or in combination with one another.

Tip: Don’t get blindsided – Red Cross Canada has a comprehensive before-during-after checklist to help you prepare for winter storms.

Shorter days can feel depressing

Shorter daylight hours can impact our body by reducing available Vitamin D, essential for regulating sleep cycles, managing mood, and maintaining energy. Some patients may experience fatigue, low energy, and sad or depressed moods so increasing Vitamin D rich foods (such as fatty fish, egg yolks, fortified dairy products) and taking supplements may help. However, always speak to your health care provider before starting any new vitamins or medication.

Tip: Seasonal change can bring on a form of depression known as Seasonal Affective Disorder (SAD) for some individuals. Research suggests that light therapy may help those susceptible to SAD. To learn more, this Harvard Health article introduces light therapy and its potential benefits.

Check on family and friends

Winter can be an isolating time. Be sure to check in on family and friends, especially those that are older or have limited mobility. In fact, research confirms that our relationships are one of the most important factors determining how long we live and our quality of life.

Tip: Learn more about the importance of social connections in this World Health Organization article. 

Lifestyle habits that support your winter health

Your habits can be a game-changer. We see the physical effects of individual lifestyle choices regularly. Sometimes it’s pretty but not always.

This winter season, consider small shifts that can make a big impact on how you look, feel, and move:

  •       Humidify and hydrate. Winter air can be drying. A bowl of water placed on a heater vent and drinking plenty of water can offset the effects.
  •       Protect your skin. Even though healthy adult skin replaces itself every 28 to 42 days, the environment, our habits, and natural aging can also play a role in skin health. Moisturizing isn’t just for models, it provides a necessary barrier against the elements and helps keep skin hydrated. 
  •   Get enough sleep. Your body and mind depend on it. Having a regular bedtime routine and avoiding screens an hour before sleep time, are simple ways to promote falling and staying asleep. If you wake up with headaches, neck pain, or soreness in other parts of your body, talk to us – it may be your pillow, posture, or sleep position, and we can help determine the cause and identify solutions.
  •   Keep active. Indoors or outdoors, keep moving. A healthy 24 hours includes a mix of physical activity, sedentary periods, and sleep. Participaction Canada’s 24 hour movement guidelines provide recommendations by age. Need help getting started? We can suggest ideas that integrate easily into your lifestyle, interests, and individual level of health and fitness.

Tip: We are fortunate to live in an area with plenty of outdoor activity options. Read about the benefits of hiking, including links to local trails.

A final word

Winters can be tough but there are many ways to ensure you stay healthy and make the most of the season. Canada is known for cold temperatures, snowy conditions, and beautiful nature so why not take advantage?

If pain, injury, or a health concern is keeping you indoors or preventing you from being active, contact us. Our team provides acute, maintenance, and supportive care options to help you feel, move, and function your best.

For questions about this blog or any other health and wellness concern, get in touch.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from or references the Alliance blog library, Canadian Mental Health Association, Government of Canada, Harvard Health, Canadian Red Cross, Participaction Canada, and the World Health Organization.

Holiday Health: Feeling Balanced, Energized, and Ready for the Season

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Taking care of your health and wellness should never be optional. But we get it – December is busy. There are work parties, social events, school concerts, and endless to do’s that can feel overwhelming.

If you’re feeling rushed and exhausted, maybe it’s time to rethink what brand of holiday magic you’re actually creating. In the spirit of the season, we’ve compiled our top holiday health recommendations so you can enjoy all that the season offers.

What does ‘good health’ even mean?

Your health and wellness depends on many factors: some are obvious (diet, sleep, exercise) but others may not be (screen use, time in nature, water and food quality, etc.). According to the World Health Organization, good health is physical, mental, and social well-being, and not simply the absence of disease or sickness.

So if you don’t ‘feel’ sick, should you be concerned?

Yes! Don’t wait until symptoms show up to take care of yourself. Your level of health impacts everything, including how you look, feel, move, and function. When things are off-balance, your body may be responding in ways that you may not be aware of. Yet.

‘Tis the season for busy

December can be challenging. There’s a lot happening and that can mean that your health takes a back seat. Late nights, disrupted routines, and social commitments can pull us in all sorts of directions. Add to that – travel fatigue, sugar overload, winter weather, and family dynamics – what could possibly go wrong?

The good news is that you may have more control than you think. We’re not talking about radical, sweeping changes but small shifts in multiple areas.

Forget perfection because that’s a waste of time and not realistic. We’re talking about balance and prioritizing a few key elements.

Guilt free self-care

We often hear patients say that they feel guilty taking time for themselves. It’s a trap. Self-care is maintenance, not indulgence. Here are a few practical ways to help ensure you are not over-extending yourself:

  •       Learn to say no. Be kind but firm. No one can do everything well, all of the time.
  •       Pick one activity you enjoy and don’t sacrifice it for everything and everyone else. This might be as simple as taking 15 minutes daily to read, walk, or meditate.
  •       Establish boundaries for your time and energy. We get it, some things are non-negotiable but consider potlucks for shared meals, leaving early, or baking one item instead of three for dessert.
  •       Involve others in meal prep, gift buying, and hosting. Whether it’s the kids, your partner, or other family or team members, it helps balance the workload and can provide shared experiences and memories.
  •       Simplify wherever you can. Whether it’s gift-giving or food preparation, consider scaling back. Less can feel like more when you’re not as drained or exhausted, and have more energy to enjoy the moment.

Eating for enjoyment and good health

Holiday dining can be tricky, trying to balance sweet treats, big meals, and eating times that are all over the place. Enjoy whatever you love in moderation and consider the following:

  •       Eat a mix of proteins, whole grains, and fruits and vegetables whenever possible
  •       Bring healthy snacks for travelling or activities that make for long days and extended evenings
  •       Stay hydrated to ensure your body can perform its essential functions  
  •       Plan meals and grocery runs. Research shows you buy more and tend to make unhealthy meal choices when you eat on the run or wait until you’re ‘hangry’ to think about meal prep.

Tip: Good, wholesome food not only fuels energy but can also be an immunity boost. Check out this resource from the Government of Canada for more tips and strategies for healthy eating during the holidays.

Keep moving

Exercise and physical activity provide many health benefits including reducing stress, improving sleep, boosting mental health, and promoting energy. And while it can be challenging to find time to exercise, prioritize movement because your mind and body will thank you.

With a little creativity, there are plenty of ways to keep active during the busy holiday season:

  •       Take family walks after meals
  •       Schedule five minute movement bursts during movies and game nights
  •       Make play time active (think tobogganing and scavenger hunts)

Tip: Participaction Canada has created 24 Hour Movement Guidelines for what a healthy day should look like, integrating sleep and sedentary behaviours. Learn more by accessing their guidelines by age.

Safeguard your sleep routines

Increased social activity, travel, and school holidays can disrupt sleep routines. Consider these tips to help ensure you and your family are getting enough sleep and are well-rested:

  •       Maintain a predictable sleep-wake schedule whenever possible
  •       Limit caffeine later in the day
  •       Respect nap times for younger kids (and older adults!)
  •       Create calm bedtime routines that include stories and quiet chats (this one is not just for the kids!)
  •       Create a sleep friendly environment. If your family is travelling, bring familiar items such as sleep toys or night lights.
  •       Manage screen time before bed. Research shows that digital screens can negatively affect falling and staying asleep. Avoid them at least an hour before bed.

Tip: There is a growing body of evidence showing that prolonged screen time can negatively impact children and adults. The Canadian Pediatric Society’s Centre for Healthy Screen Use is an excellent resource for parents.

For the long and winding road of winter travel

Seeing family and friends is part of the fun of the holiday season. If travel is part of your plans, keep these tips in mind:

  •       Get your car winter-ready – check tires, wiper blades, and pack a safety kit that includes items such as snacks, blankets, and chargers
  •       Plan breaks to stretch and hydrate. Consider a five minute stretch break every couple of hours if possible
  •       Pack games, snacks, and comfort items to help pass the time. Mix a few surprise elements with what’s familiar to kick things up a notch
  •       Avoid travel fatigue by maintaining good sleep and rest schedules before big travel days.

Tip: If you’re going on a long haul flight this season, refer to our recent blog to learn about the impact of flying on your body and tips on how to stay comfortable. For additional information, the CAA has compiled a list of winter driving tips.

A wrap-up on holiday health

This holiday season, aim for balance to keep your health and wellness in check. Small habits and shifts in perspective can help keep you rested, energized, and ready to enjoy all that the season can offer.

When you prioritize your well-being, everything else falls into place: you feel better, you manage better, you show up better.

While our focus remains your neuromusculoskeletal health (bones, joints, nerves, and muscles), we have a network of health providers we can refer to as needed. Just ask.

Contact us if you have concerns or questions related to this blog or any other health and wellness concern.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from the Alliance blog library, Canadian Automobile Association (CAA), the Government of Canada, Participaction, and the World Health Organization.

Holiday Season Gifting: Finding Gifts that Matter and Boost Wellness

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Santa may have figured things out but for most of us, the art of gift giving is a work in progress.

We often think of gift giving in terms of the receiver but let’s flip the script. Research shows that there are tangible benefits for the gift giver – especially when a gift involves acts of service such as your time, attention, and companionship.

In a world that seems wrapped up (no pun intended) in buying, collecting, and consuming, maybe it’s time to rethink gift giving. This article explores the physical, mental, and social benefits of giving back and why families may want to consider charitable options for the holiday season.

Thinking beyond the actual gift

In an era of ‘Elbows Up’, environmental concerns, and businesses reportedly engaging in questionnable labour and manufacturing practises, Canadians think about a lot of things when they shop. Shoppers seem to be asking ‘where is the product made’, ‘by who’, and ‘under what circumstances’, more than ever before.

Gift overwhelm can be real

Let’s face it – gift giving can be overwhelming. A quick online search reveals that you can buy pretty much anything at anytime from anywhere. More choice and more delivery options at faster speed.  But have we lost something here?

Pause the idea that spending money corresponds directly with how much we like or love someone. What if we prioritized gifts of our time, presence, or acts of kindness instead?

Gifts that feel good to give and receive

The holidays can be stressful as we navigate complex family dynamics, travel long distances, and juggle family, work, and social obligations. For some, economic pressures, job uncertainty, and health concerns can compound seasonal stress. Service organizations such as food banks and shelters are reporting record breaking demand and usage rates. If there’s a silver lining in all of this, if you want to support a local charity this holiday season, there are plenty to choose from.

Consider something a little different for this year’s season of giving. Here are a few simple ideas:

Your time, service, and presence can make a difference

Turn traditional gift-giving into something meaningful by adding charity gift-giving to your holiday plans. Plus, you may experience a few other benefits. Here are 12: 

  1.     Experience a literal high: helping others causes a reaction within our own bodies that is essentially a release of feel good chemicals such as dopamine, oxytocin, and dopamine. Collectively, they leave us feeling happy, content, and excited.
  1.     Reduce cortisol: prolonged high levels of cortisol is associated with weight gain and negative stress (the overwhelming and unproductive kind)
  1.     Activate the parasympathetic nervous system: this is the system responsible for counter-balancing your body’s response to stress, helping you feel calm and in control.
  1.     Promote immune function: positive emotions can boost immunity and decrease inflammatory responses within the body.
  1.     Improve fitness: if volunteering involves physical activity such as moving boxes, carrying supplies, walking, sorting toys, or serving food, you’ll get a bonus fitness boost.
  1.     Foster connections: positive group activities build strong relationships, and are a key factor in happiness and longevity (how long a person lives)
  1.     Reduce loneliness: being surrounded by people helping others can make you feel good, protecting against loneliness and feelings of isolation
  1.     Strengthen a sense of belonging: people want to feel that they are part of something bigger than themselves. Giving back helps create a strong sense of community
  1.     Build a positive family identity: parents who model compassion and empathy are more likely to pass these values onto their children and instill a strong sense of ‘this is what we do’ and ‘who we are’
  1. Develop key skills: involving children in activities that expose them to experiences different from their own helps build awareness, compassion, and empathy
  1. Provide perspective: seeing the challenges and circumstances others face provides perspective and promotes appreciation and gratitude for what we have
  1. Create a sense of purpose: when children see the difference their actions can make, it fosters a sense of social responsibility and helps them understand the impact they can have on improving things for others

Tip: To learn more about how volunteering can positively impact your mental health specifically, check out this article  from the Canadian Mental Health Association.

Tips to get your family started

Adding charity gifting should not be daunting. Here are a few tips to help you get started:

  1.     Start small – pick one activity that aligns with your family’s interests and values. Whether it’s sports, the environment, or a specific health concern, pick one theme or organization to start with
  1.     Involve the kids – they are more likely to want to participate if they have a say in what, how, when, and where
  1.     Blend tradition with new activities – maintain some familiar traditions while incorporating charitable gift giving for this year
  1.     Consistency over scale – avoid the ‘I don’t have time’ or ‘my contribution is not enough’ trap. Whatever works for you and your loved ones will be valued and appreciated because the demand in our community is so high.

Tip: Hamilton is home to a wide variety of registered charity organizations. Contact them to learn how you can get involved to support what they do.

A final word

The holidays are about spending time with loved ones and creating shared memories. When gift giving goes beyond simply buying things, it has the power to build connections, provide meaning, and create impact. Make this holiday season the first of many to support an organization that helps others: you’ll teach your kids invaluable life lessons and benefit in ways that you may not have even thought of. Holiday cheers to all of that!

Contact us  if you are experiencing pain or have concerns or questions about this blog or any other health or wellness concern.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from the Alliance blog library, Canada Helps, and the Canadian Mental Health Association – Toronto.

Understanding Pain: Causes, Factors, and How to Protect Yourself and Your Family

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In Canada, November 2nd to 8th was Pain Awareness Week. For most of us, unless you work in health care or are actually IN pain, you probably don’t think about it.

But the reality is that 8 million Canadians  (that’s 20% of us!), report constant pain: the kind that impacts how we live, feel, and function.

This article explores everything you need to know about pain including how to manage it, treatment options, and how to prevent pain from becoming a lasting problem.

Pain 101 – knowing the facts

Recall a time you felt pain? Maybe it was caused by a fall, an injury, a virus, or an underlying condition. But what actually caused the sensation of pain?

Pain  is an unpleasant sensory and emotional experience typically associated with some type of damage to your body. Health care providers often refer to pain as being acute (short term) or chronic (lasting beyond three months).

Tip: Living with pain can also cause a financial strain. LivePlanBe  has compiled a list of support and resources for Canadians living with pain.

What affects the pain you feel?

Pain can be influenced by a wide variety of factors. For example:

  1. Physical – your diet, fitness and activity levels, and overall strength
  2.  Psychological – stress levels, resilience, attitude, outlook, and personality
  3.  Social – your connections and support system
  4. Environmental – anything in your home, work, or recreational settings that affects you physically or mentally

What actually causes pain?

A range of factors determines how much pain an individual feels, and can vary from one person to the next. Understanding your triggers is the best way to manage and prevent pain. While it may be necessary to use medication to reduce pain and inflammation processes within the body, without resolving the underlying issue, this form of symptom relief can be temporary and short-lived.

Here are possible causes of pain that patients may experience:

  1. Structural trauma: this includes injuries from falls and accidents, or degeneration that is caused by disease (for example arthritis, tendonitis, and plantar fasciitis).
  2. Nerve related causes: this includes nerve compression or pinches such as sciatic pain, nerve sensitivity after surgery or trauma, or neuropathy from metabolic conditions or illness.
  3. Whole system causes: sometimes the nervous system can amplify pain signals or is sensitive to specific triggers such as those experienced by individuals who suffer from migraines, fibromyalgia, or chronic back pain.
  4. Lifestyle factors: Chronic high stress, a lack of sleep or exercise, constant, heavy, or repetitive workloads, or mental health challenges may contribute to pain.

Tip: Canada houses one of the leading international research institutions for pediatric (children’s) pain at Dalhousie University. Learn more here, plus resources for managing pain in children.

What makes pain so complicated?

Pain is not simple.

Having several of the risk factors above can compound pain levels. For example, emotional stress combined with a physical injury and poor lifestyle habits can magnify pain levels.

Think of pain as an all body response involving your nervous system, inflammation processes, hormones, as well as your beliefs and attitudes towards pain. This is why pain is complex and a very individualized experience.

Managing and treating pain

Given pain can be caused and affected by a wide variety of factors, a one size fits all approach does not work.

The good news is that there are evidence based strategies that are known to be effective. They include:

  1. Movement and exercise because they promote blood flow and healing. If there is one thing you can do to help your pain, it’s to keep moving. Gentle stretching, strengthening, and walking are advised as part of most pain management programs and treatment.
  2. Manual therapies such as manipulation, mobilization, and soft tissue work can help to improve mobility (movement) and gently reduce muscle and joint tension.
  3. Modalities include laser treatment and electrical therapies which help reduce inflammation and accelerate healing.
  4. Assistive devices and wearables include custom foot orthotics, bracing, or taping/wrapping, depending on the source of pain.
  5. Mental exercises may vary from breathing exercises to meditation to relaxation techniques. Research shows that promoting calm can help decrease pain intensity. There is a reason prenatal instruction includes breathing techniques for women in labour.
  6. Lifestyle modifications address sleep, nutrition, stress management, and exercise guidance since all of these factors are known to trigger inflammation, contributing to pain and discomfort.

How can Alliance Chiropractic help?

Helping patients with pain is what we do.

Effective pain treatment and management requires understanding the big picture and underlying causes. Our individualized plans are based on a physical assessment, your health history, and discussion of your goals. Depending on the type and causes of pain, acute, maintenance, or supportive care options are recommended. If additional tests are required, patients may be referred for imaging or further assessment.

We help patients achieve their personal health and wellness goals. Whether it’s treating an injury so you can return to playing the sport you love; managing pain symptoms caused by a chronic illness so you can live independently; or correcting a structural issue to prevent future pain or injury, we are here.

Contact us  if you are experiencing pain or have concerns or questions about this blog or any other health or wellness concern.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from the Alliance blog library, Government of Canada, Pain Canada, and Psychology Today.

Strong Bones, Stronger You: Why Bone Health Matters

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November is Osteoporosis Awareness Month and a good reminder that bone health should be on everyone’s radar. Not just because your bones provide support and structure but because strong bones will enable you to move, work, and enjoy life today and into the future.

This article defines osteoporosis, outlines how to protect your bones, identifies risk factors to watch for, and provides tips to keep your bones healthy, strong, and protected from future injury.

Not just Grandma’s problem

Bone health should matter to everyone because contrary to popular belief, osteoporosis is not an ‘older person’s disease’. Building and maintaining strong bones starts early and it’s never too late to start paying attention.

Osteoporosis is often referred to as a ‘silent thief’ because it weakens bones quietly and without symptoms. Often, the first indication of the disease is a bone fracture.

In Canada, less than 20% of patients  with fractures are properly diagnosed or treated for osteoporosis.

Bottom line: educate yourself so you can ask questions and advocate for you and your loved ones.

Stripping osteoporosis down to its bare bones

Over time, your bones lose density and strength, placing you at risk for fractures, also known as ‘bone breaks’. However, sometimes this decline happens slowly over time or the actual bone breaks are not detected, making osteoporosis challenging to diagnose.

Who is at risk of osteoporosis?

A lot of factors determine a person’s risk of osteoporosis. Some factors are beyond a person’s control but others are lifestyle factors that can be easily managed. Here is a list of what could be placing you at risk:

  1. Gender

Both men and women lose bone but for women, it starts earlier. For women, bone loss starts as they approach menopause, and is related to declining estrogen levels.

In fact, one in three women vs. one in five men will experience one osteoporosis bone break.

  1. Age

The older you get, bone loss occurs naturally. However, for women, bone loss starts much earlier (around menopause). Men do not start to experience similar levels of bone loss until age 65+.

  1. Calcium levels

Your body needs calcium for healthy bone development, growth, and function. If you are not getting enough calcium from your diet, your body starts to take it from your bones. Calcium can be found in a variety of food sources.

  1. Smoking

Smoking negatively impacts bone health in various ways, including; reducing calcium absorption (essential for maintaining strong and healthy bones); slowing the production of bone producing cells (osteoblasts); breaking down estrogen (necessary for strong bone health).

  1. Alcohol intake

A lot has been written about alcohol and its link to cancer, but research suggests that having three or more alcoholic drinks per day may increase your risk of osteoporosis. 

  1. Vitamin D levels

Vitamin D is important for calcium absorption. During the warmer months, sunlight is an excellent and sufficient source of Vitamin D, but during the colder months, natural sources are limited and supplements may be required. Speak to your primary health care provider to see if Vitamin D supplementation is necessary for you.

  1. How physically active you are

Staying physically active provides so many benefits but in terms of bone health, exercise helps maintains strong bones. The Canadian Society for Exercise Physiology (CSEP) has developed integrated guidelines across age groups to inform Canadians on healthy levels of movement, sleep, and sedentary behaviour.

  1. Are you losing height?

Believe it or not, your height may indicate a warning sign related to spinal fractures. It is recommended that height loss be monitored annually once you reach the age of 50.

  1. Your genetics and family history

Sad but true – you run a higher risk of osteoporosis if your parent or a first degree relative (sibling) has a history of hip fractures or osteoporosis.

  1. Your break history

If your bones are healthy then a simple fall should not lead to a broken bone. But if you experience fragility fractures (breaks that would not occur in strong, normal bones), you could be at risk for osteoporosis.

  1. Medications

This is a complex issue. Medications are often prescribed for one condition but may place a person at risk for others. Ask your primary health care provider about side effects or contraindications prior to starting any new medication. Osteoporosis Canada has compiled a list of medications associated with bone loss and osteoporotic fractures.

  1. Other conditions you may have

Specific diseases and conditions may also place you at risk for bone breaks or falls. These include Crohn’s disease, ulcerative colitis, celiac disease, and Type 1 diabetes.

 

Tip: Here’s a free online questionnaire developed by Osteoporosis Canada to help individuals understand their potential risk of osteoporosis.

You have more control than you think

Yes, some of the risk factors listed cannot be changed but you can protect yourself against osteoporosis with lifestyle habits that promote and support strong bones. If you are unsure where to begin, we can help. Given our focus on neuromusculoskeletal health, we can help you identify what factors might place you at greatest risk, provide exercise guidelines, and suggest ways to build and optimize bone health. Get in touch with our team today.

For questions about this blog or any other health and wellness concern, contact our team. If we don’t have the answers, we’ll find someone who does.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information about this blog was sourced from the Alliance blog library, the Government of Canada, Osteoporosis Canada, and the World Health Organization.

Ready, Steady, Go: Fall Prevention for Every Age

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November is Fall Prevention Month and if you think falls are a concern for older adults only, think again. In fact, falls and motor vehicle accidents  are the leading cause of injury related hospitalizations and emergency department visits among all age groups in Canada.

Anyone around children would not be surprised to learn that falls among this group are very common. By age 25, falls risk dips but then it increases again around age 65 years. However, there are steps you can take to reduce your future risk of falls.

Read on to learn why our falls risk increases as we get older, and what you can do to prevent falls and related injury.

Why fall prevention matters

Falls can happen to anyone. Accidental falls and related injury are high among children and decrease as they mature into teenagers and younger adults,  only to increase again as we progress through adulthood and transition into older adults. With natural aging, physical and cognitive changes increase our risk of falls.

Staying physically active is one of the best ways to maintain essential strength and balance, and help reduce falls risk.

Tip: Strength training provides physical, mental, and cognitive benefits. To learn more, refer to our recent blog, Strength Training: Beyond Muscles, Build a Stronger You.

Body strength is an important component of falls prevention

Picture this – you’ve tripped and are scrambling to catch yourself before you fall onto the floor. That step forward to break your fall requires strength and reaction speed.

As we age, our strength and the body’s ability to respond quickly in situations like this, actually decline. Specific movements and exercises can help maintain these core abilities, and reduce your falls risk.

Maintaining balance as we age

Like flexibility, balance can be improved, if you work at it. Specific exercises and movements can help maintain and improve balance, counter-balancing (no pun intended) any natural age related loss.

Tip: We can help improve balance with specific exercises. Our individualized treatment plans often include exercise prescription based on your health history, current status, and treatment goals. Make an appointment or ask us the next time you are in.

Fall prevention at any age

It’s not all downhill as we age: there are steps and actions you can begin at any age to protect you from future falls risk. Here are our top five recommendations:

  1. Stay active

Physical activity provides many benefits and is a key factor in healthy aging. Find something fun and don’t be afraid to change things up. From pickle ball to hiking to walking the stairs at work, there are so many easy options to integrate physical activity into your day.

  1. Train your balance

Simple exercises such as heel-toe walking and single leg stands are quick to do, and can be performed easily anywhere. Add a few repetitions to your day to maintain good balance, and your future self will thank you.

  1. Protect your proprioception

Proprioception is the body’s ability to know where it is relative to its surroundings. Practise responding to your environment by integrating specific types of exercises and drills into your work-out routine. Ask us how and we can provide simple suggestions.

  1. Maintain your strength

You don’t have to join a fancy gym or lift Herculean weights to build and maintain strength. We can provide guidance on exercises that can be performed easily with minimal equipment, to ensure that your body is ready to respond if placed in a falls risk situation.

  1. Listen to your body

Regular check-ups to make sure your body is moving and functioning as it should, is essential. If something feels off, see an appropriate health care provider. If you experience stumbles or unsteadiness, don’t ignore these potential symptoms, and get them checked out.

Safeguard your environment

You may not be aware of potential hazards in your home and work setting that could be placing you at risk of falls or related injury. Here are a few ways to maximize safety and prevent falls:

At home

  •       Ensure adequate lighting
  •       Reduce clutter
  •       Secure rugs
  •       Install grab bars if needed (bathrooms and steps)
  •       Use non-slip mats
  •       Ensure cords and wires are secured and away from high traffic areas

At work

  •       Use appropriate footwear and gear
  •       Make sure uniforms and clothing fit properly
  •       Note tripping hazards such as slippery floors, uneven surfaces, and cords
  •       Use proper ergonomics for work spaces
  •       Avoid rushing

At play

  •       Watch for slick or uneven surfaces such as icy driveways and wet leaves
  •       Use appropriate footwear and gear for activity
  •       Warm up and stretch appropriately

Tip: Need activity or sport specific stretching, warm up, or cool down exercise recommendations? We can provide sport guidance tailored to your needs and requirements.

Tools and technology for falls prevention

If falls are a concern for you or a loved one, there are options available. Wearable devices such as smart watches can monitor metrics such as gait and balance, and warn of a potential fall before it actually occurs. Other types of devices can alert emergency contacts when an individual falls. Environmental sensors including smart light systems and motion detectors can illuminate pathways, stairs, or rooms when a person enters, helping minimize falls.

Tip: This article provides a good overview of the types of technology and devices  available, and Parachute Canada has developed specific fall prevention resources for adults and children.

Take a proactive approach to reduce your falls risk

Don’t wait until a fall occurs before seeking support. Experts trained in body mechanics, movement, and exercise can provide fall prevention recommendations based on your individual health history, risk factors, and lifestyle.

Dealing with a fall related injury?

Chiropractic care can help. As experts in musculoskeletal injuries, chiropractors offer acute care for patients who have sustained a fall or injury and require short term symptom relief. Treatment may include laser treatment, electrical muscle stimulation, soft tissue work, and home-based exercises and stretches.

A final word

Fall prevention is important at every age. While the likelihood of falls may increase as we get older, there are ways to help minimize risk and avoid injury. Contact us and we’ll help you get started.

For questions about this blog or any other health and wellness concern, contact our team. If we don’t have the answers, we’ll find someone who does.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information about this blog was sourced from the Alliance blog library, the Canadian Institute for Health Information, the Government of Canada, and Parachute Canada.

Strength Training: Beyond Muscles, Build a Stronger You

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Strength training should be an essential part of your exercise routine. 

Why?

Because it provides physical, mental, and cognitive benefits at every stage and age.

If you’re reading this, chances are you don’t need reminding that physical activity is good for you, but what do you know about strength training? It can be life-changing. Literally.

Lifting groceries in and out of the car; carrying your kids around; hauling boxes at work; or hiking on weekends are great examples of movement but it’s not enough.

This article explains what strength training is, why it matters, and how to get started.

Strength training vs. weight training vs. resistance training – what are the differences?

All of these definitions can be confusing. Let’s break it down:

Resistance training is a broad category of exercise that includes both strength and weight training. It is an umbrella term that describes training with a form of resistance such as body weight, external weights, or bands to improve muscle strength, endurance, or power.

Strength training aims to increase strength or the amount of force your muscle can produce, by gradually increasing repetitions and the amount of resistance.

Weight training is a method using added external weights and not just your body’s weight to increase muscle strength and endurance.

Tip: Here’s an article by Runner’s World UK providing a more detailed explanation of the key differences between resistance, strength, and weight training.

Will I look like a body builder?

No, your body won’t transform to resemble the Incredible Hulk or a Marvel action hero, but you will notice a positive shift in how you feel, look, and function, assuming your strength training is safe and gradual. More on that later.

Why does strength training matter?

You may have heard the phrase ‘movement is medicine’. When done properly, this is absolutely true.

There is no debate that physical activity is good for you but how and why? Research shows that strength training can positively impact longevity (how long you live) and function (how you perform activities).

Exercise is important at every age and stage of life but adding strength training to your wellness routine is beneficial in several ways. Strength training supports mobility, joint health, and posture and provides emotional and cognitive health.

How strength training impacts your overall health

Strength training can positively impact your overall health and wellness in multiple ways. Here are some examples of the benefits:

Physical benefits

  • Builds lean muscle
    • Increases metabolism (how many calories you burn at rest)
  • Promotes joint stability and balance
    • Essential for preventing injuries, especially as we age

Mental benefits

  • Boosts mood
    • Protects against anxiety and depression symptoms
  • Promotes better sleep
    • Helps boost daytime energy levels
  • Builds confidence
    • Progress in one area promotes self-confidence and resilience in others

Cognitive benefits

  • Improve focus, mood, and memory
    • Research shows that your brain gets a physiological boost with workouts
  • Maintain mental sharpness
    • Physical strength and function are directly related to good brain health
  • Promotes discipline and self-regulation
    • When exercise is part of your routine, it becomes habit

How can I get started?

Don’t let the thought of adding strength training to your routine overwhelm you. We can help you get started with personalized exercise guidance based on your health history, current status, and individual goals. Whether you are nursing an injury, wanting to add strength workouts to your exercise routine, or simply looking to beat your partner in pickle ball, we can meet you where you are.

It won’t be long before you see, feel, and experience the benefits of strength training.

Some quick essentials before you begin

Here are a few reminders before starting any strength training program: 

1. Ask a qualified expert

Always check with a trusted health care provider before starting any new program. Avoid injury or aggravating an existing issue by seeking guidance on what exercises to include (or avoid) and how to safely perform them.

2. Avoid one size fits all exercise programs. 

A personalized strength training program is essential and should consider your movement patterns, posture, body imbalances and alignment. 

3. Don’t forget the basics

Strength training exercises aside, ensure rest, hydration, proper nutrition, and safe stretching are also part of your routine. This helps keep you injury and pain free.

Ready, set, go!

Exercise prescription, including strength training recommendations, are personalized and part of our treatment plans and overall wellness care. They are based on assessments, your health history, and movement or function goals. 

Whether you are new to training or looking to take your existing workouts to the next level, the Alliance Chiropractic team can guide you safely and effectively.

If you have questions about this blog or any other health and wellness concern, contact us. If we are unable to help, we’ll find you someone who can.

Stay updated on health and wellness information by subscribing to our quarterly newsletter. 

Information for this blog was sourced from the Alliance blog library, the Canadian Psychological Association, Runner’s World

Everyday Ergonomics: How Small Adjustments can Protect You and Your Family

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Does your back hurt after a few hours at your desk or carrying your toddler up the stairs?If yes, then keep reading.

October is Global Ergonomics Month – a perfect time to level up your ergonomics know how.

Why? Because modern lifestyles may be hurting us more than we think.

In this article, we’ll define ergonomics, explain why proper ergonomics is essential for good health, and provide tips to protect yourself and your loved ones at work, home, school, and play.

What does ‘good ergonomics’ really mean?

Ergonomics is the science of designing our spaces to fit our bodies, ensuring that our environment, tools, equipment, and habits support how our bodies naturally move.

Most people have heard of ergonomics as it relates to work spaces, but it’s important to note that ergonomics apply to any setting including home, recreational, and outdoor spaces too.

There are three primary components of ergonomics:

  1. Human – looks at the physical, emotional, and mental output required for a given activity
  1. Tasks/jobs – considers the actions being performed and how they are completed
  1. Environment – involves the layout, technology, and tools involved

Activities integrate these three components, and either support or strain the person performing them. Proper ergonomic considerations are important for short term safety, comfort, and efficiency, and are also necessary to minimize strain, injury, and burnout over the long term.

Ergonomics by the numbers

Let’s face it, we are all getting older. But did you know that pain related disabilities increase as we age, making it essential to do whatever we can to prevent them. It’s important to consider ergonomic factors consistently and at every age.

Consider these figures:

  • Pain related disabilities affect 16.7% of Canadians
  • Of those, 63% say the pain is persistent and recurring
  • 2 million Canadians report being housebound as a result of these disabilities

Source: Statistics Canada

The link between ergonomics and wellness

Ergonomics play an important role everywhere. Whether sleeping, dining, gardening, commuting, or enjoying a favourite hobby, your body is constantly interacting, adapting, and responding. Depending on those interactions, they may work for or against your body’s natural movement patterns, affecting how you function, perform and feel.

Here are examples of small ergonomic shifts that can make a big difference:

  • Use an office chair with back support, if seated for long periods
  • Maintain elbows at 90 degrees when using a keyboard
  • Place feet flat on the floor when working at a desk
  • Take frequent rest and movement breaks, every 45 minutes for 5-10 minutes ideally
  • Use an appropriate sized pillow for nighttime sleep
  • Pack a backpack no heavier than 10-15% of body weight

Tip: The Canadian Centre for Occupational Health and Safety and The Occupational Health Clinics for Ontario Workers Inc. have developed specific ergonomic guides for the office, at school, for garden and yard work, and sleep.

For parents and caregivers

A quick note for anyone caring for children, youth, or young adults. You may not realize the impact repetitive bending, lifting, and awkward postures may have on your body, but if not performed safely or correctly, these movements may start to take a toll.

Poor ergonomics may also affect your child’s posture, and given the rapid rate of growth during childhood, this can have long term consequences. Learn more about how posture impacts growth and development.

Tip: Technology is everywhere and sometimes prolonged screen use is problematic. Learn more about ‘text neck’ and other potential risks of prolonged device use in our recent blog.

Warning signs and what to watch for

There are tell-tale signs that your body is under significant stress. At Alliance Chiropractic and Wellness, our focus is your musculoskeletal system – bones, joints, muscles, tendons, ligaments, and cartilage. Here are some red flags that we look for in patients that are often related to ergonomic factors:

  • Pain, tingling, or numbness in hands or feet
  • Stiff neck or shoulders
  • Low back pain
  • Headaches after work or screen use
  • Limited joint movement
  • Imbalance in hip height
  • Foot arch pain

The human body likes to communicate – if something does not feel right then pay attention.

Nurture an ergonomic mindset

No, we’re not talking about making radical changes to your lifestyle but it is important to understand that the impact of your habits and choices today may not reveal themselves until later.

But that can work in your favour too: small adjustments now can make a big difference in your long term and future health.

Good ergonomics today can help reduce strain, minimize fatigue, and reduce discomfort, preventing pain and potential injury or disability later.

If you are unsure of where to begin, we can help.

A final word

Don’t wait until signs and symptoms present themselves before taking action to address ergonomic factors. Book an assessment today to see if you may be prone to risk of future injury. Our team can identify potential problem areas before they become big issues, and provide individualized recommendations to keep you and your family safe and feeling your best at home, work, school, and play.

If you have questions about this blog or any other health and wellness concern, contact our team. If we can’t help, we will recommend alternate resources that can.

Information for this blog was sourced from the Alliance blog library, The Canadian Centre for Occupational Health and Safety, The Occupational Health Clinics for Ontario Workers Inc., and Statistics Canada.

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