Alliance Chiropractic and Wellness

Menu

Author: admin

Spring Fitness Tips: Adding Movement to Feel Your Best

Posted on by admin

The weather is warming up, the days are getting longer, and now is the perfect time to reset your routine with some fresh spring fitness tips. Movement is essential for your health and longevity. It doesn’t matter if you are an athlete, a weekend warrior, or simply wanting to add more physical activity to your routine. There are so many ways to add movement to your daily routine and boost how you feel, look, and live. 

At Alliance Chiropractic, we work with patients at every age and stage of life. Our focus is on helping you feel your best, avoid injury, and stay active—no matter what fitness looks like for you.

Age is a Number- Keep Moving

There’s a saying that ‘motion is lotion’. Why? Because regular movement supports every system in your body. Here are some of the benefits of physical activity:

  • Boosts energy levels
  • Improves mood
  • Supports heart health
  • Lowers blood pressure
  • Strengthens bones and joints
  • Improves sleep quality
  • Reduce Mind Fog
  • Reduces risk of chronic diseases
  • Helps maintain a healthy weight
  • Strengthens social connections (if done with others)

And you do not have to be running marathons to enjoy these benefits. The key is being consistent – find activities that you enjoy that work for your schedule.

Spring Into Motion With These Spring Fitness Tips

Adding more movement into your daily routine is simple. Here are a few practical ways to move more this spring:

  • Take the stairs instead of the elevator
  • Park farther away when running errands
  • Spend time in your garden – lifting, squatting, and pulling are all great movements
  • Join a local walking group or try a hike on one of Hamilton’s amazing trails
  • Stretch while watching TV or during work breaks
  • Walk your dog (or offer to walk a neighbour’s)
  • Try outdoor bodyweight exercises like squats, lunges, or resistance band activities.

We have some amazing trails and parks in our region. Need some inspiration? Check out our previous blog on the benefits of hiking and some of our favourite local spots in the Greater Hamilton Area.

Move Your Way – Physical Activity that Fits YOU

There is no one-size-fits-all when it comes to movement. Whether it is dancing in your living room, walking the dog, exploring a forest trail, or playing your favourite weekend sport, physical activity should feel natural and enjoyable. The key is to choose what fits your life, your energy, and your interests.

Here are a few ways to think about adding more movement into your day based on your current status: 

  • Getting started? Begin with small steps. Try daily walks or gentle stretches to get your body moving. As you start to feel more comfortable, you can build up the time or intensity little by little.
  • Active on weekends but want more during the week? Add in light activity throughout your weekdays—this could be a short yoga session in the morning, a brisk walk during lunch, or some movement while watching TV. Keeping it simple and regular can make a big difference.
  • Already working out regularly? You might enjoy extra benefits by adding mobility work, cross-training, or recovery-focused movement like stretching, foam rolling, or gentle Pilates. These can help prevent injury and improve how you feel during your main workouts.

No matter your starting point, movement should bring energy to your day—not stress. Try different things and see what makes your body and mind feel their best.

How Chiropractic Care Supports an Active Lifestyle

Your bones, joints, muscles, and nervous system comprise your neuromusculoskeletal system and work together to enable healthy movement and function. Chiropractic care aims to keep your entire system and each component functioning properly so you can stay mobile, injury-free, and performing at your optimal level.

At Alliance Chiropractic, we do not use a one size fits all approach. Our customized treatment plans are based on patients’ individual goals and needs, and strive to:

  • Improve spinal alignment for better posture and performance
  • Reduce muscle tension and joint stiffness
  • Address movement imbalances that can lead to injury
  • Prevent re-injury by supporting proper mechanics and recovery
  • Customize treatment for your unique goals and activity level

Whether you are lifting weights, hiking the trails, or keeping up with your kids in the yard, our team is here to help you move safely and confidently.

Final Thoughts: Movement is Medicine

You do not need a gym membership or hours of free time to build healthier routines. Small changes such as taking the stairs or going for a post-dinner walk, can all add up and provide big benefits over time. 

Spring is the perfect opportunity to add daily movement to your routine with longer days and warmer temperatures. The key is consistency and finding what feels good for you. If pain, stiffness, or old injuries are holding you back or you need some support getting started, we can help.

Contact us if you have any questions regarding this blog or any other health or wellness concern.

Want to stay updated on health information? Subscribe to our quarterly newsletter here.

Information for this blog was sourced from: How Chiropractic Care can Enhance and Support Athletes of all Ages and Levels , and Hit the Trails: Enjoy the Health Benefits of Hiking

Earth Day Activities to Boost Your Health and Well-being

Posted on by admin

April 22 is Earth Day, and a perfect reminder that our overall health is deeply connected to our environment and the status of our planet. While chiropractic care focuses on your musculoskeletal and nervous system, we know that how our patients feel, move, and function is also impacted by their environment. Think about all of the environmental factors at play such as the air we breathe, water we drink, and the spaces we live, work, and play in.

At Alliance Chiropractic, we see firsthand how factors like air quality, diet, sedentary lifestyles, and access to green space affect everything from stress levels to physical pain. This Earth Day, take advantage of all that Ancaster and the greater Hamilton area has to offer: explore Earth Day activities that not only honour the planet but also support your well-being.

For Health’s Sake - Your Environment Matters

Your environment matters more than you think. Consider the air you breathe, the water you drink, the noise pollution at work or at home, and how often you access and use green spaces within your community. All of these factors impact how your body and mind function.

Here are a few examples of what can happen to your body as it relates to key inputs:

  • Poor air quality can trigger headaches, fatigue, and respiratory issues

     

  • Noise pollution may affect sleep and increase stress hormones

     

Lack of green space is linked to higher rates of anxiety and depression

Earth Day - Appreciate and Explore the Health Benefits of being Outdoors

Spending time outdoors is one of the easiest ways to connect with nature and boost your physical and mental well-being. Research shows that time spent in natural settings can:

  • Reduce blood pressure

  • Lower stress hormone levels

  • Improve immune function

  • Boost mood and energy

  • Increase daily movement 

It does not take much time to feel the benefits. Even just 30 minutes a day in nature can positively affect your cardiovascular system, brain chemistry, and mental clarity. Whether it is a short walk through a local park or time spent tending your garden, regular exposure to natural spaces helps reset your nervous system and supports a healthier, more balanced life.

What are You Waiting for? Earth Day Activities for Everyone

Now that the weather is getting better, why not honour Earth Day by trying activities that are good for you and the planet:

  • Explore the Trans Canada Trail: Did you know Canada houses the longest recreational trail in the world? It spans all 13 provinces and territories, stretches across all three coastlines—Atlantic, Pacific, and Arctic, and a section of it runs right through the Greater Hamilton region. Whether you prefer walking, cycling, running, or just being surrounded by nature, the trail offers an incredible way to get active and explore Canada’s natural beauty. Visit the Trans Canada Trail Map to find a route near you.

  • Green your Commute: Bike or walk whenever possible – to work, to school, or the local grocery store. Even parking a bit farther and walking some distance helps reduce emissions and adds daily movement.

  • Plan a Nature Day with Family: Whether it’s a hike, a scavenger hunt in the forest, or a picnic in a local park, shared outdoor time can be fun, encourages screen-free connection, and is good for you.

  • Join a Local Clean-Up: Help your neighbourhood and feel good doing it. Community clean-up events often happen around Earth Day or consider planning one. This is a great way to combine light movement while helping our environment. There are a variety of local organizations in the Greater Hamilton Area hosting Earth Day 2025 activities, including:
  • Try Outdoor Fitness: Replace your gym session with park yoga, hill sprints, or nature stretching. Exercising outdoors means fresh air, Vitamin D, and all the usual benefits of movement. Check out this Hamilton Outdoor Adventure Guide for some fantastic local ideas.

The Great Outdoors - a Natural Boost for your Body and Mind

Modern lifestyles often require that we spend a significant amount of our time commuting, indoors, at a desk, or all of the above. We see many patients with similar physical symptoms but their root causes vary. For example, headaches can be caused by tension, incorrect desktop ergonomics, poor sleep habits, or prolonged screen exposure. Often, small changes in lifestyle habits can promote symptom improvement and prevent re-injury. 

Earth Day is a perfect time to think about the benefits of the great outdoors. Earth Day is a perfect time to think about the benefits of the great outdoors. As we shared in our blog Get Outside: Health and Wellness Benefits of Outdoor Activities, outdoor movement and fresh air support overall health by reducing stress-related tension, improving posture, and boosting energy levels.

Plus, research shows that forest air is rich in phytoncides—plant compounds that help boost your immune system. Fresh air literally does your body good so get outside to enhance your well-being.

Final Thoughts: Nature is a Prescription You Can Fill Today

Health is multifactorial. That means there are many pieces involved—from your nutrition and stress levels to the environment you live and move in. As we celebrate Earth Day, take a moment to reflect on the spaces you spend your time in and how they support your wellness.

At Alliance Chiropractic, we believe in small shifts to make a big difference; this can be walks in nature, neighbourhood bike rides, replacing screen time with reading and conversation. This Earth Day, get outside to support your body and appreciate the beautiful natural resources that are available in our region.

Contact us if you have any questions regarding this blog or any other health or wellness concern.
Want to stay updated on health information? Subscribe to our quarterly newsletter here.

Information for this blog was sourced from:
Breathe Easier: How Your Environmental Health Impacts Well-being, Get Outside: Health and Wellness Benefits of Outdoor Activities, Tourism Hamilton, and Trans Canada Trail.

Managing Stress: Natural Relief Methods that Actually Work

Posted on by admin

April is Stress Awareness Month, and a good time to talk about something we all experience. Stress is often referred to as a bad thing but it can also be helpful, keeping you focused and motivated. However, when stress levels run high over a longer period (chronic stress), it can impact your body, your mind, and your overall health.

At Alliance Chiropractic, we regularly see how chronic stress shows up physically. From tension headaches to tight shoulders and stiff lower backs, stress can sneak in and impact your muscles and joints. That is why it’s essential to understand stress, how your body responds and reacts to it, and when it’s time to consider coping strategies. Let’s explore natural stress relief methods and why they are important not just for your mental health, but for your physical health too.

What Is Stress and Why Does It Matter?

Stress is your body’s natural response to real or perceived pressures or demands. Stressors (whatever causes you stress) can be mental, physical, social, or environmental, and come from anywhere. For example, your work, relationships, finances, diet, lifestyle, or changes in health. In small doses, stress is beneficial, helping you perform or stay motivated. But when your stress continues over a longer period, it is referred to as chronic, and can wear down your nervous system and increase your risk for a variety of concerns such as:

  • Anxiety and depression

  • Sleep issues

  • Muscle pain and stiffness

  • Headaches and digestive issues

  • High blood pressure and heart disease

Recognizing the signs of chronic stress and having tools to manage them, can make a huge difference in your overall health and wellness..

Are you Carrying too much Stress?

Stress can show up in a variety of ways in your body. Here are some common ways:

  • Muscle tension (especially in the neck, shoulders, or lower back)

  • Trouble falling or staying asleep

  • Feeling irritable or overwhelmed

  • Headaches or migraines

  • Upset stomach

  • Brain fog or difficulty focusing

If any of these sound familiar, it may be time to consider some natural stress relief methods to help your body and mind reset.

Natural Stress Relief that can Make a Real Difference

You do not need to overhaul your entire life to manage stress. In fact, simple, sustainable habits often work best. Here are some effective methods you can start with today:

  • Movement: Go for a walk, stretch, or try gentle yoga. Just getting your body moving can melt away tension and boost your mood. Want to know how something so simple can have such a big impact? Check out our blog on Exercise and Mental Health to learn why movement might be the natural stress relief you’ve been looking for.

  • Mindful breathing: Just a few slow, deep breaths can calm your nervous system and bring clarity in the moment.

  • Limit stimulants: Too much caffeine or sugar can intensify stress responses. Stay hydrated and eat balanced meals to help regulate mood and energy. For more information on the importance of diet and overall health, refer to our previous blog, The Health Impact of Foods and Drinks Consumed.

  • Create calming routines: Try winding down at the same time each night, dimming the lights, or taking a warm bath before bed. Avoiding screen time at least an hour before bedtime can also make a big difference, as blue light from phones and tablets can disrupt your body’s natural sleep signals.

  • Practice self-care daily: Make time for hobbies, rest, and connection. Read more on how self-care supports mental health in our previous blog: Prioritizing Self-Care: Why it’s Important for Your Mental Health.

Chiropractic Care as a Drug Free Option to Manage Stress

Chiropractors offer a variety of drug free options for patients experiencing stress related symptoms. Treatment plans may include manual adjustments, laser treatment, electrical therapy, or a combination of all three, and are used to help:

  • Reduce muscle tension

  • Improve spinal alignment and posture

  • Support nervous system regulation

  • Relieve headaches and joint discomfort

  • Achieve deeper, more restful sleep

When your body feels better, your mind can relax more easily. Whether your stress shows up as neck pain, jaw tension, or fatigue, the team at Alliance Chiropractic will tailor your treatment plan to address your individual needs.

Final Thoughts: Is Your Stress Level Manageable or Taking Over?

This April, in honour of Stress Awareness Month, pause a moment and check in with yourself. Is the stress in your life appropriately managed?  The lifestyle changes and habits outlined in this article can lead to big results over time. 

If your body is showing signs of chronic stress, it might be time to reprioritize your health. Chronic stress symptoms can show up physically, and chiropractic care is a natural and noninvasive option to help relieve pain. While our primary focus is on your musculoskeletal system, we understand that how you feel, move, and function is influenced by many factors. If your needs go beyond our scope, we are committed to connecting you with the right resources to support your well-being.

Contact us if you have any questions regarding this blog or any other health or wellness concern.

Want to stay updated on health information? Subscribe to our quarterly newsletter here.

Information for this blog was sourced from: CAMH – Centre for Addiction and Mental Health, Heart and Stroke Foundation, and Prioritizing Self-Care: Why it’s Important for Your Mental Health

Cancer Awareness Month: The Information we Hope you Never Need

Posted on by admin

Cancer Awareness Month: The Information we Hope you Never Need

April is Cancer Awareness Month—a time to talk about prevention, early detection, and ways to support those who are living with cancer. In Canada, it is estimated that more than two in five people will be diagnosed with cancer at some point in their lives. That statistic hits hard. It reminds us how important it is to understand the early signs of cancer and take action as soon as symptoms appear.

At Alliance Chiropractic, we know chiropractic care does not treat cancer. However, when it comes to supportive care, treatment can make a big difference. If you or a loved one is dealing with cancer or managing symptoms, chiropractic care can help relieve pain, improve mobility, and provide added comfort during a difficult time.

What Are the Early Signs of Cancer?

Cancer can look different for everyone, but there are some warning signs that should never be ignored. While these symptoms do not always mean cancer, they are worth checking out because early detection leads to quicker treatment, and often, better outcomes. 

The most common early signs of cancer include:

  • Unexplained weight loss
  • Ongoing fatigue not linked to lifestyle or sleep
  • Changes in bowel or bladder habits
  • Persistent pain (especially in the back, abdomen, or bones)
  • Sores that do not heal
  • Moles, lumps or thickening under the skin
  • Bleeding or discharge (especially rectal or urinary)
  • Persistent cough or voice changes
  • Difficulty swallowing

Not just an Adult Disease - Why Younger People Need to Pay Attention Too

Cancer is no longer considered just an “adult disease.” Increasingly, younger populations are being affected by various forms of cancer, with lifestyle factors such as sedentary habits, diets high in processed foods, and environmental exposures playing a significant role. 

One of the most concerning trends is the rise of colorectal cancer in individuals under 50, with a steady increase of 2 to 4% annually in this age group. Symptoms like rectal bleeding, bowel changes, and abdominal pain are often overlooked in younger people, but should never be dismissed.

For more information, refer to our recent blog titled, Colorectal Cancer: An Alarming Rise among Younger Individuals.

Chiropractic Treatment as a Supportive Care Option

Wondering what chiropractic might have to do with cancer care?

At Alliance Chiropractic, our focus is on musculoskeletal conditions and nervous system health. We see patients with a variety of injuries and conditions, some of them on a supportive care basis to help manage symptoms that affect movement, comfort, and overall well-being, especially during or after cancer treatment.

Supportive chiropractic care helps our patients manage the physical effects of cancer and treatment. Chemotherapy, radiation, or even prolonged inactivity during treatment can lead to:

  • Joint stiffness
  • Muscle tension
  • Postural changes
  • Nerve pain
  • Decreased mobility
  • Chronic discomfort

Supportive chiropractic care can include:

  • Gentle spinal adjustments to improve comfort and reduce pressure on joints
  • Soft tissue therapy to ease muscle tension and improve circulation
  • Movement strategies and modified exercises to restore mobility
  • Pain management techniques that do not rely on medications

This kind of care does not ‘fix’ or ‘cure’ cancer but it can help you move and feel better, and get through each day with less pain and more energy. For more information on supportive care, read our blog, Exploring Chiropractic Care and Choosing What’s Best for You: Acute vs. Maintenance vs. Supportive Care . 

What Type of Chiropractic Care is Best?

If you’re living with cancer or navigating a chronic condition, you would likely benefit from  supportive care. Unlike acute care, which addresses immediate injuries, or maintenance care, which focuses on prevention, patients dealing with a cancer diagnosis come to us seeking symptomatic relief to facilitate their quality of life over time. We use an ongoing, tailored approach that evolves with patients’ needs.

It helps when:

  • You have a chronic condition like arthritis or cancer
  • Full recovery is not the goal—but function and comfort are
  • You want drug-free options to help relieve pain or stiffness

Our team will work with you to build a customized plan to support your overall well-being.

The Staggering Cost of Cancer

An estimated 247,000 new cancer cases are projected in Canada this year. It’s important to remember that while cancer may be a shared experience, every person affected has a unique story.

The impact of cancer is significant. Whether you’re a patient, caregiver, employer, co-worker, or community member, cancer affects us all. The economic cost alone is immense. Patients and their families face direct out-of-pocket expenses (think medications, transportation, parking, and childcare) that can drain a significant portion of a family’s income. For some, these costs can range between 16% and 42% of their annual earnings, with even higher burdens in rural areas or for those without extended health coverage.

There are also the indirect costs related to missed workdays, reduced productivity, and income loss, especially for self-employed individuals. These are estimated at $75 million to $317 million annually across Canada. Employers feel it too, with costs associated with staffing changes, turnover, and supporting sick leave.

But perhaps the greatest impact and challenging to quantify are psychosocial costs. These are related to anxiety, emotional distress, isolation, and pain, and are estimated to make up nearly two-thirds of the total economic burden of cancer. 

You Are Not Alone on This Journey

At Alliance Chiropractic, we specialize in helping patients with neuromusculoskeletal conditions, those that affect your nerves, muscles, bones, and joints. However, we also recognize that health challenges rarely exist in isolation. For those living with cancer or managing other chronic conditions, we provide treatment options to help relieve symptoms and improve overall quality of life. If you need more than we can offer, we’ll help connect you with the right resources.

If you or a loved one has been recently diagnosed with cancer, the Cancer Assistance Program (CAP) is a community-based, not-for-profit organization offering free services for individuals and families living in the greater region of Hamilton and surrounding communities.

Contact us if you have any questions regarding this blog or any other health or wellness concern.

Want to stay updated on health information? Subscribe to our quarterly newsletter here.

Information for this blog was sourced from: Canadian Cancer Statistics Dashboard, Alliance Chiropractic’s Blog on Colorectal Cancer: An Alarming Rise among Younger Individuals and Exploring Chiropractic Care and Choosing What’s Best for You: Acute vs. Maintenance vs. Supportive Care . 

Diet and Health: Are We Really What We Eat?

Posted on by admin

Our diet plays a crucial role in our overall health, influencing everything from energy levels to disease prevention. While we may have more access to food than ever before, the nutritional value of modern food has declined. Understanding how your diet affects your health can help you make informed choices that support your well-being.

The Declining Nutritional Value of Food

Over the past several decades, the nutrient content of many common foods has quietly declined. As farming practices and food production methods have changed, so too has the quality of the food on our plates. 

A 2004 study found that important nutrients in some vegetables have declined by nearly 38% since 1950. Another study discovered that high-yield fruits and vegetables have lost between 25-50% of their original nutritional density due to environmental, genetic, and soil depletion factors. Learn more about this trend in Why Modern Food Lost Its Nutrients.

What Can Cause this Decline?

Advances in agriculture have increased crop yields but often at the expense of nutrient content. Modern farming techniques prioritize quantity over quality, so while today’s produce may look bigger and more appealing, it often contains fewer vitamins and minerals than food grown decades ago. The rise in hidden hunger, a term used to describe when people consume enough calories but are not receiving essential nutrients, illustrates a growing concern. 

For a deeper dive into this issue, refer to An Alarming Decline in the Nutritional Quality of Foods: The Biggest Challenge for Future Generations’ Health.

The Hidden Hunger Problem

Despite living in an era of ‘food’ abundance, many people suffer from hidden hunger. Ultra-processed foods are a major contributor to this issue because they are typically high in calories, sugar, and unhealthy fats but low in essential nutrients. 

Research links ultra-processed food consumption to obesity, diabetes, heart disease, and even mental health disorders. For a closer look at the global health risks of ultra-processed foods, check out Time for a Noodle Tax? The Impact of Ultra-Processed Foods on Health.

Making Smart Dietary Choices

Understanding how diet affects health means taking a proactive approach to nutrition. While food quality may be on the decline, there are still ways to ensure we are eating nutrient-dense meals.

1. Prioritize Whole Foods

Fresh fruits, vegetables, whole grains, and lean proteins should be the foundation of your diet. These foods provide essential vitamins and minerals that support everything from brain function to heart health. Canada’s Food Guide recommends an emphasis on plant-based proteins and whole foods for better overall health. 

Learn more about Canada’s Dietary Guidelines: Foundation for Healthy Eating.

2. Read Food Labels Carefully

Not all food is created equal. Learning how to read nutrition labels can help you make better food choices. Look for those with minimal added sugars that contain healthy fats and whole-food ingredients. 

A helpful resource for decoding food packaging is How to Read a Food Label.

Image From Government of Canada

3. Limit Ultra-Processed Foods

Cutting back on ultra-processed foods (UPF) is one of the best ways to improve your diet. While UPFs may be convenient, their long-term impact on health should concern consumers. Replacing ultra-processed foods with fresh, minimally processed options can help prevent nutrient deficiencies and chronic disease. 

Read more about the hidden dangers of ultra-processed foods in The Hidden Risks of Artificial Sweeteners and When Less is More: The Dangers of Ultra-Processed Foods.

4. Consider Soil Health and Farming Practices

Nutrient-rich food starts with healthy soil. Choosing organic or locally grown produce can help ensure higher-quality food selections. Farming techniques such as regenerative agriculture aim to restore soil health and improve the nutritional density of crops. 

Learn about efforts to reverse declining food nutrition in Vegetables Are Losing Their Nutrients. Can the Decline Be Reversed?

Conclusion: The Power of a Healthy Diet

What we eat has a direct impact on our health. While modern production has enabled easier access to food, these practises have also resulted in lower nutritional quality. Understanding how diet affects our health can help us make better food choices such as prioritizing whole, nutrient-dense foods and avoiding ultra-processed products.

At Alliance Chiropractic, we believe in a holistic approach to health and wellness. While our primary focus is musculoskeletal care and treatment, we aim to provide information and resources to support your overall well-being.

Have questions about this article or want to see a future topic covered? Contact us today.

Want to stay updated on health and wellness? Subscribe to our quarterly newsletter here.

Information for this blog was sourced from: Food Guide Canada, DairyNutrition, TheGuardian, PubMedCentral, BBC, and our Blog Library.

The Science of Laughter: Why It Really Is the Best Medicine

Posted on by admin

Why Laughter Deserves its Own Day (or Two)

March signals the arrival of spring with longer and brighter days and new life emerging in nature. It’s also a perfect time to focus on the science of laughter given March 19 is Let’s Laugh Day and March 20 has been designated the International Day of Happiness by the United Nations. 

And let’s face it, who couldn’t use a little more laughter in their life?

While laughing seems like a simple reaction to something funny, science shows that it actually plays a powerful role in reducing stress, improving heart health, and strengthening social connections.

The Science Behind Laughter

Laughter is more than just a reaction—it’s a complex response that lights up multiple areas of the brain, including those responsible for motor control, emotions, and problem-solving. This makes it a multi-faceted beneficial process for both the mind and body.

1. The Physical Benefits of Laughter

  • Reduces stress hormones – Laughing lowers cortisol levels, helping to combat the negative effects of stress
  • Boosts the immune system – Laughter increases the production of antibodies and activates immune cells, helping your body fight illness
  • Improves heart health – A good laugh increases blood flow and improves vascular function, similar to the effects of exercise
  • Burns calories – Laughing for 10–15 minutes can burn up to 50 calories. While it is not a replacement for physical activity, it certainly provides measurable benefits!

Curious about how laughter impacts your brain? This ‘How Laughter Works’ article provides some great information and an explainer video. 

2. How Laughter Affects Your Mental Well-Being

Often called “nature’s antidepressant”, laughter triggers the release of serotonin, a chemical affecting emotions, sleep, and overall well-being. A little background –  anti-depressant medications essentially slow down the reabsorption of serotonin, making it more readily available to regulate emotions. Laughter naturally boosts the production and release of serotonin, and research has shown that laughing helps:

  • Enhance mood
  • Reduce anxiety
  • Help reframe stressful situations so they are easier to manage
  • Improve memory and cognitive function by stimulating multiple brain regions

3. Laughter Strengthens Social Bonds

Humans are social creatures and laughter helps us connect with others. Research show that:

  • People laugh 30 times more often in social settings than when alone
  • Laughter as a shared experience promotes trust and builds connection
  • Laughing helps defuse conflicts and improve relationships

Infants laugh before they learn to speak, helping strengthen bonds with caregivers. And throughout our lifetime, laughter continues to be an essential tool for social bonding.

Celebrating Laughter Every Day

While Let’s Laugh Day and International Day of Happiness are acknowledged every March 19th and 20th respectively , why not celebrate laughing every day?

Here are a few ideas to help boost your happiness and share some laughs:

  • Watch a funny movie or stand-up comedy special
  • Spend time with people who make you laugh
  • Read a joke book or listen to a comedy podcast
  • Practice laughter yoga 
  • Reflect on or jot down three funny moments from your day

Like others, laughter is a habit and can be sparked with practice!

Learn more about the International Day of Happiness by visiting the United Nations’ official page.

Toddlers Laugh the Most

Could the reason so many adults look back on their childhood as a time of innocence and happiness be because we laughed more? Consider that the  average adult laughs 17 times a day, compared to the average toddler who laughs about 400 times a day!

Many adults do not laugh as much as they should – perhaps due to stress, work, and everyday responsibilities. However, making time to laugh more often can have significant health benefits.

Want to see and hear how laughter works in the brain? Check out this Science of Laughter video.

Laughter as a Part of a Holistic Approach to Health

At Alliance Chiropractic, our focus is on musculoskeletal health and treatment, but we also aim to provide information and resources that support overall well-being. Laughter is a fantastic natural way to support patient wellness, providing physical, social, emotional, and physiological benefits.

Want to see a future topic covered or have questions? Contact us today. 

Happy Let’s Laugh Day and International Day of Happiness!

Information for this blog was sourced from: TimeandDate, BlueZone, UN.org, and HowStuffWorks

Want to stay updated on health and wellness? Subscribe to our quarterly newsletter here.

Healthy Eating Tips: Why Every Bite Matters

Posted on by admin

What Does ‘Clean Eating’ Really Mean?

Remember being told as a kid that ‘you are what you eat?’ There’s a reason that saying exists.

In honour of March being National Nutrition Month, we wanted to explore the connection between food and overall health, and share the latest in research and guidelines for Canadians.

What we eat and drink plays a crucial role in our overall health, energy levels, and well-being. Choosing whole, minimally processed foods provides essential nutrients that fuel our bodies and reduce the risk of chronic diseases and other health issues. Unfortunately modern diets favour convenience and taste, and often contain high levels of added sugars, unhealthy fats, and artificial ingredients. 

What researchers are finding is that over the long-term, consuming these ultra-processed foods contributes to weight gain, inflammation, and heart disease.

For more on the hidden dangers of processed foods, read our blog: When Less Is More: The Hidden Dangers of Ultra-Processed Foods.

Why Food Labels are Important

Understanding food labels can help consumers make better choices. While packaging often includes attention grabbing words like ‘natural’, ‘sugar-free’, or ‘low-fat’, the Nutrition Facts panel and ingredient list reveal essential information . 

Here are some key things to look for:

  1. Serving Size – Compare serving sizes across brands to ensure you are making accurate comparisons
  2. Calories Per Serving – Be aware that a food may seem low in calories but have a very small serving size
  3. Fat Content – Check for saturated and trans fats, which should be minimized in a heart-healthy diet
  4. Sodium Levels – Aim for less than 2,300 mg of sodium per day to support heart health
  5. Added Sugars – One teaspoon of sugar is about 4 grams, so a food serving listing 12 grams of sugar is about three teaspoons
  6. Fibre Content – Look for foods with at least 4 grams of fibre per serving to support digestion and overall health
  7. Ingredient List – Ingredients are listed in order of weight, so if sugar or hydrogenated oils appear near the top, the product may not be the best choice

For a visual guide on how to read food labels, check out this helpful resource: How to Read a Food Label.

Image From Government of Canada

Why You Should Avoid Artificial Ingredients or Additives

Many processed foods contain artificial sweeteners, preservatives, and additives that can negatively impact health. Artificial sweeteners, for example, were once considered a safe sugar alternative, but recent research has linked them to a 9% increase in cardiovascular events such as heart attacks and strokes.

For a deeper dive into the risks of artificial sweeteners, read our blog: The Hidden Risks of Artificial Sweeteners.

Making Smarter Food Choices

Incorporating healthy eating tips into your daily routine does not have to be complicated. Small changes can make a big difference:

  • Choose whole foods – Opt for fresh fruits, vegetables, lean proteins, and whole grains over processed alternatives. 
  • Cook at home – Preparing meals from scratch allows you to control ingredients and avoid hidden additives
  • Stay hydrated – Drinking plenty of water can reduce cravings and improve digestion
  • Practice moderation – Enjoy treats in balance, focusing on an overall nutritious diet rather than perfection and tight control

For more detailed guidelines, practical recommendations, meal planning ideas, and useful recipes, refer to the Canada’s Food Guide.

A Holistic Approach to Health and Wellness

At Alliance Chiropractic, our focus is on your musculoskeletal health, but we also aim to provide information and resources that support overall well-being. A balanced, nutritious diet plays a key role in healthy development for children, as well as maintaining energy levels, preventing illness and injury, and supporting overall wellness throughout our lifetime. 

Want to see a future topic covered or have questions about this blog? Contact us today. We are here to support you.

Want to stay updated on health and wellness? Subscribe to our quarterly newsletter here.

Information for this blog was sourced from: Concordia, Government of Canada, and Our Blog Library

March Break: Fun, Active, Affordable, and Screen-Free Ideas for Families

Posted on by admin

Making the Most of March Break

March Break is the perfect opportunity to step away from screens, spend quality time with family, and explore new activities. Whether you prefer outdoor adventures, local events, or creative indoor fun, there are plenty of exciting and budget-friendly ways to make the week special. Staying close to home? Hamilton has a variety of March Break activities for families from skating and swimming to museum visits and seasonal exhibits. Planning to travel? A little preparation can help ensure a smooth and comfortable trip.

March Break Activities in Hamilton

Find a wide range of activities in the Hamilton area to keep your family busy and entertained over March Break. Whether you enjoy active outings, historical experiences, or creative workshops, there is something for everyone.

Here are a few ideas:

  • Stay Active – Join a drop-in swim, gym, or skate session at select recreation centres and arenas across the city. It’s a great way to promote fitness and physical activity while enjoying time with loved ones
  • Spring Tide Bulb Show – Visit Gage Park Greenhouse for free from March 7 to 16, 2025 and enjoy the vibrant colors and fragrant blooms that signal the arrival of spring. 
  • Explore Hamilton’s Museums – Many of Hamilton’s historic sites offer March Break programming, including:
    • Dundurn Castle – Experience life in a grand 19th-century home
    • Battlefield House Museum & Park – Learn about a key moment in Canada’s history
    • The Hamilton Military Museum – Explore interactive exhibits about Canada’s military past
    • Whitehern Historic House & Garden – Take part in unique art workshops, including the Pour Paint Workshop
    • Hamilton Museum of Steam & Technology – Let kids get hands-on at the Construction Zone Activity Centre.

Minimize Screen Time

While it may be tempting to rely on screens to keep kids entertained over March Break, consider setting limits and encouraging alternative activities. High levels of screen time have been associated with text neck and memory issues. A break from digital devices can help promote healthier posture, better sleep, and more meaningful face-to-face interactions.

Enjoy Outdoor Activities

Spending time outdoors provides multiple health benefits such as improving mood, boosting energy levels, and promoting better sleep. Some easy ways to enjoy nature include:

  • Go for a family hike. We have some fantastic trails in our region
  • Visit a conservation area and go on a treasure hunt for early signs of spring
  • Organize a scavenger hunt in the backyard or park
  • Try a new activity such as cycling, rollerblading, or hiking if the weather is mild, or tobogganing or snowshoeing if there is still snow on the ground.

To learn more about the benefits of spending time outdoors, check out our blog: Health and Wellness Benefits of Outdoor Activities.

Planning a Road Trip? Be Prepared

For families traveling over March Break, preparation is key to a smooth and stress-free trip. Whether you are heading on a road trip or flying to a new destination, a bit of planning can make all the difference.

  • Road Trip Must-Haves – A roadside emergency kit, extra snacks, and in-car entertainment are essential for long drives
  • Travel Comfort – A small first aid kit, extra windshield fluid, and a warm blanket ensures comfort and safety
  • Navigation and Planning – A travel checklist helps ensure you are well-prepared for unexpected situations

For expert road trip packing tips, check out Nine Essentials Every Smart Road Tripper Should Pack and Canadian Road Trip Packing List.

If you are flying, review this Travel Checklist for Canada to help ensure a smooth journey.

Don’t Let Back Pain Ruin Travel Plans

While travel is exciting, long hours in a car or on a plane can take a toll on your body. You can help prevent strain and discomfort by ensuring proper posture, stretching regularly, and taking movement breaks.

For more tips on staying pain-free while traveling, visit 5 Tips to Avoid Back Pain While Traveling.

A Perfect Time for Connection and Fun!

March Break is a great opportunity to step away from routine, try new experiences, and enjoy quality time with family. Whether you are staying local and exploring Hamilton’s many events or taking a road trip or travel adventure, there are plenty of options to make the week meaningful and enjoyable.

While our focus at Alliance Chiropractic is on musculoskeletal health and treatment, we aim to provide information and resources to support overall health and wellness. We hope these ideas help you make the most of your March Break with fun, active, and screen-free experiences.

Want to see a future topic covered or have questions? Contact us today. Happy March Break!

Want to stay updated on health and wellness? Subscribe to our quarterly newsletter here.

Information for this blog was sourced from: CAAMagazine, ProjectLocalLove, and AuthentikCanada.

Health Risks of Microplastics: What You Need to Know and Why

Posted on by admin

What Are Microplastics and Why Should You Care?

Microplastics are tiny plastic particles that are typically less than 5 millimetres in size. They can be found everywhere – in our food and water sources, the air we breathe, and more recently within our bodies. Given how widespread they are, people naturally want to know how they may affect their health.

Most of us know that plastic negatively impacts our environment  because of the time required to break down these materials. But what about their impact on human health? Scientists are now finding microplastics in humans – within our organs, bloodstream, brains, and even in unborn babies. While research is still ongoing, there is growing evidence that these particles may pose real health risks.

How Do Microplastics Enter the Body?

Since microplastics are so small, it is not possible to see them or avoid them entirely. Some of the common ways people are exposed to microplastics include:

  • Drinking water – particles can be found in both bottled and tap water
  • Eating seafood – fish and shellfish ingest microplastics from polluted waters, and these particles are passed on to those that consume them
  • Breathing – microplastics are present in our air with synthetic fabrics and household dust being common sources
  • Plastic containers – storage and heating containers are a primary source of plastic contamination in food and beverages
  • Common household products – items such as like tea bags, plastic cutting boards, and personal care products can release microplastics

The Potential Health Risks of Microplastics

Researchers are still trying to fully understand the effects of microplastics on human health, but early findings suggest alarming risks:

1. Inflammation and Organ Damage

Once inside the body, microplastics do not break down easily. Instead, they may build up in organs, triggering inflammation and long-term damage. Studies on animals show that ingesting microplastics can cause digestive issues, gut inflammation, and liver damage.

2. Heart Health

A recent study found a link between microplastics and an increased risk of heart attack and stroke. Microplastics were found in the arteries of patients with heart disease, and those with higher levels were twice as likely to suffer a major cardiovascular event.

3. Hormone Disruption and Fertility Issues

Many plastics contain chemicals like Bisphenol A (BPA) and phthalates, which can act as endocrine disruptors. These chemicals interfere with hormone levels and have been linked to:

  • Lower fertility in men and women
  • Changes in testosterone and estrogen levels
  • Increased risk of reproductive disorders

4. Pregnancy Risks

Scientists have now detected microplastics in unborn babies. raising serious concerns about their impact on fetal development. Early research suggests microplastics could lead to low birth weight, premature birth, and potential developmental problems.

5. Effects on the Immune System

Recent studies indicate that microplastics may also weaken the immune system, making it harder for the body to naturally fight infections. Some research suggests microplastics may also contribute to the development of autoimmune diseases by causing long-term inflammation.

Reducing Your Exposure to Microplastics

While it is nearly impossible to avoid microplastics completely, there are simple steps you can take to reduce your exposure:

  • Drink filtered water – use a high-quality water filter that can remove microplastic particles
  • Avoid plastic bottles and containers – opt for glass or stainless steel instead
  • Use natural fabrics – choose clothing and household items made from cotton, wool, or other natural fibres rather than synthetic materials
  • Limit processed foods – microplastics can be found in packaged and processed foods. Fresh, whole foods are a safer and healthier choice
  • Choose tea carefully – some commercial tea bags release millions of microplastics into your tea. Switch to loose-leaf tea or brands that use plastic-free coverings
  • Reduce plastic use – simple swaps like reusable shopping bags, glass food storage containers, and bamboo utensils might seem small but collectively, they can make a difference

More Research and Action

Governments around the world are beginning to take action against microplastic pollution, but more research is needed to fully understand their long-term health risks. Scientists are continuing to study how microplastics move through the body and what steps can be taken to minimize harm.

In the meantime, being aware of the health risks of microplastics and making small changes in your daily routine can help reduce your exposure.

Stay Informed and Protect Your Health

If you have any questions about this topic or any other health concerns, just ask. At Alliance Chiropractic, we believe that overall wellness goes beyond physical health. We prioritize your musculoskeletal health but also want to provide information and resources to help you make informed decisions about other factors that could impact your overall well-being. Contact us if you have any questions regarding this blog or any other health or wellness concern.

Want to stay updated on health and wellness? Subscribe to our quarterly newsletter here.

Information for this blog was sourced from: Canada.ca, MSN.com, ewg.org, PMC, and WeForum. 

Exploring Chiropractic Care and Choosing What’s Best for You: Acute vs. Maintenance vs. Supportive Care 

Posted on by admin

Chiropractic Care: More than Pain Relief

There are three categories of chiropractic care – acute, maintenance, and supportive. Read on to learn about the differences in care and how these approaches work to provide symptom relief, and help ensure you’re achieving your functional, mobility (movement), and lifestyle goals. 

Acute care is the most common type of care sought by patients. It is used for short term symptom relief and to help patients get back to their pre-injury level of  function and mobility. 

Maintenance care is used to prevent future injuries and maintain long-term function and movement. 

Supportive care is for patients who have chronic underlying conditions, and require help to manage their symptoms. 

When to Seek Acute Chiropractic Care

Acute chiropractic care is short-term treatment to help provide immediate pain relief and restore function. It is provided for:

  • Sudden injuries (such as sprains or muscle strains)
  • Severe back or neck pain
  • Headaches or migraines
  • Restricted movement due to muscle tightness or joint stiffness

How Acute Care Works

Acute care is designed to address the root cause of pain and bring relief as quickly as possible. This may involve:

  • Chiropractic adjustments to realign the spine and joints
  • Soft tissue therapy to relieve tension and improve mobility
  • Pain management techniques, such as ice, heat, laser therapy, or electrical stimulation
  • Rehabilitation exercises to support healing and prevent further strain

Once symptoms improve and pre-injury function and proper movement are restored, maintenance care may be recommended.

Why is Maintenance Chiropractic Care Important?

Maintenance care helps patients identify and prevent potential issues before they happen. Instead of waiting until symptoms such as pain, stiffness, or lack of movement appear, maintenance chiropractic visits ensure your neuromusculoskeletal system (nerves, muscles, and bones) stay functioning properly.

Why is Maintenance Care Important?

  • Prevents future injuries by keeping joints, muscles, and your spine aligned
  • Reduces the risk of chronic pain by addressing small issues before they accumulate or get worse
  • Supports posture and mobility, especially important if you have a sedentary job or work that is physically demanding 
  • Enhances overall well-being by maintaining movement and function, allowing you to continue to enjoy your usual activities, supporting stress reduction and strong nervous system health

How Supportive Care can Help

Supportive chiropractic care helps patients with chronic conditions manage pain and maintain function. Unlike acute care, it focuses on long-term symptom relief rather than full recovery. This type of care is beneficial for conditions such as:

  • Arthritis – To help reduce stiffness and support joint mobility
  • Tendinosis – To ease strain and promote tissue healing
  • Scoliosis – To promote correct posture and reduce discomfort 

Supportive care may include chiropractic adjustments, soft tissue therapy, and other pain management techniques. While full function may not be restored, the goal is to enhance mobility, reduce discomfort, and improve overall quality of life. 

Key Differences between Types of Chiropractic Care

Acute Chiropractic Care - Short-Term, Immediate Relief

  • Focus on relieving pain and restoring movement
  • Used for injuries, discomfort, and limited mobility 
  • Treatments are temporarily frequent (weekly or multiple times per week) 
  • Helps reduce pain, inflammation, and muscle tension

Maintenance Chiropractic Care - Long-Term, Preventative Care

  • Focus on preventing pain/injury and maintaining musculoskeletal health
  • Helps with posture, mobility, and reducing chronic pain risk
  • Treatments are consistent and scheduled (typically once a month or every 6–8 weeks)
  • Keeps the spine, muscles, and nervous system functioning optimally

Supportive Chiropractic Care – Management for Chronic Conditions

  • Focus on symptom management and improving function for those with underlying chronic conditions
  • Used for patients with conditions including arthritis, scoliosis, and tendinosis
  • Helps maintain mobility, reduce discomfort, and enhance quality of life
  • Customized treatments based on individual needs, often at regular intervals

Patient needs and priorities determine the type and combination of care required. In some cases, patients may transition from acute to maintenance care once their symptoms have been addressed. Think of acute care as helping you heal and maintenance care as keeping you feeling and functioning your best.

Common Conditions and Patient Concerns - Which Type of Care Works Best?

Conditions Treated with Acute Chiropractic Care:

  • Lower back pain (sudden onset or injury-related)
  • Neck pain and whiplash
  • Sciatica (nerve pain down the leg)
  • Headaches and migraines
  • Joint and muscle sprains or strains

Conditions Best Managed with Maintenance Chiropractic Care:

  • Chronic back and neck pain
  • Repetitive strain injuries (such as from prolonged sitting or computer use)
  • Athletic performance and injury prevention
  • General wellness and mobility support

Conditions That Benefit from Supportive Chiropractic Care:

  • Arthritis and joint degeneration
  • Tendinosis and chronic tendon injuries
  • Scoliosis and other long-term musculoskeletal conditions
  • Neuromuscular disorders affecting mobility and function
  • Pain management for conditions that cannot be fully resolved

How Often Should You See a Chiropractor?

Your care plan depends on your unique health needs, but here is a general guideline:

  • Acute care: Visits may be weekly or multiple times per week until pain subsides.
  • Maintenance care: Visits are typically once a month or every 6–8 weeks to prevent future issues
  • Supportive care: Visits are scheduled on an ongoing basis, depending on the severity of the condition, to help manage symptoms and maintain optimal unction.

Your chiropractor will work with you to create a drug-free plan that aligns with your health goals and lifestyle.

Take Charge of Your Health with Chiropractic Care

Whether you are recovering from an injury or hoping to prevent future pain, chiropractic care is a powerful tool for your health. No referral is needed – you can book directly to start your care.

  • Acute care helps you feel better when pain strikes
  • Maintenance care keeps your body strong, flexible, and balanced
  • Supportive care provides long-term symptom management for chronic underlying conditions

At Alliance Chiropractic, we take a personalized approach to patient care. Our goal is to help you feel and function your best so you can keep doing the activities that you love.

Not sure what type of care you need? Contact us today to schedule an assessment.

Want to stay updated on health information? Subscribe to our quarterly newsletter here.

Information for this blog was sourced from: Chiropractic.ca, PMC PubMed Central