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Diet and Health: Are We Really What We Eat?

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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

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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

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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

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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

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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 

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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

Family Day Weekend: Why Quality Time with Loved Ones Matters

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The Importance of Time with Family and Friends

Family Day Weekend is a perfect opportunity to press pause on our busy lives and focus on what truly matters—our relationships. Whether you are spending the weekend with family, friends, or a support network that feels like family, these connections are essential for our well-being.

Most of us know that exercise and balanced nutrition are important to help us stay healthy, but did you know that strong social connections are just as important? Research shows that people with close relationships tend to live longer, have lower stress levels, and experience greater happiness.

The best part? Spending quality time together does not have to be complicated or expensive. A simple walk outside, a board game night, or a shared meal can help strengthen bonds and create lasting memories.

The Science Behind Social Connections

Feeling happy and connected after spending time with loved ones is not just in your head, it’s also backed by science.

When we interact with people we care about, our brain releases “feel-good” hormones such as:

  • Oxytocin – The “bonding hormone” that makes us feel close and connected
  • Serotonin – Helps regulate mood and combat feelings of loneliness
  • Dopamine – The “reward chemical” that boosts happiness and motivation

On the flip side, loneliness and isolation can lead to increased stress, anxiety, and even higher risks of heart disease. Studies have shown that chronic loneliness can be as harmful as smoking 15 cigarettes a day.

Making time for family and friends is more than just enjoyable, it’s essential for your physical and mental health.

Fun and Engaging Activities for Family Day Weekend

Looking for ways to make the most of Family Day Weekend? Here are some fun and meaningful ways to spend quality time together.

1. Get Outside and Enjoy Nature

2. Plan a Cozy Family Game or Movie Night

If the weather is not cooperating or you prefer staying indoors, a relaxing night at home can be just as fun. Try:

  • Playing board games or card games that everyone can enjoy
  • Watching a family-friendly movie with homemade popcorn
  • Working on a puzzle or creative project together

Engaging in fun activities together strengthens bonds and helps create positive memories.

3. Give Back as a Family

Volunteering together is also a great way to teach kindness, gratitude, and empathy. Consider:

  • Helping out at a local food bank or shelter
  • Donating toys, clothing, or food to a local charity
  • Performing random acts of kindness, such as baking treats for a neighbour

Learn more about the mental and physical health benefits of giving back in our previous blog.

4. Visit Local Attractions

Hamilton has plenty of family-friendly events and activities happening over the Family Day weekend. Some great options include:

  • The Art Gallery of Hamilton’s Winterfest – Free exhibits and creative programs. Learn more
  • Local museums and historical sites – Many offer free or discounted admission on Family Day
  • Indoor activity centres – Bowling, trampoline parks, or rock climbing can be fun for all ages

Check out more things to do with kids in Hamilton here.

Prioritize Social Connections Beyond Family Day

While Family Day is a great reminder to spend time together, staying connected should be a year-round priority. Here are some simple ways to keep social bonds strong:

  • Plan regular family dinners or game nights – even once a month makes a difference
  • Make time for phone calls or video chats – especially if loved ones live far away
  • Join a community group or class – a great way to meet new people and stay socially engaged
  • Practice small daily gestures of kindness – a thoughtful message or a quick check-in can go a long way

Stronger connections lead to healthier and happier lives. Investing in relationships is one of the most meaningful things you can do for your well-being. In fact, research shows that loneliness and isolation can take a serious toll on overall health, especially as we age. Staying socially connected helps keep the mind sharp, reduces stress, and even lowers the risk of chronic disease. Whether it is spending time with family, catching up with friends, or joining a community group, making time for meaningful connections is just as important as eating well and staying active.

Learn more about the impact of social connection on aging from the World Health Organization.

Make the Most of Family Day Weekend

This Family Day Weekend, prioritize time with loved ones and create memories that last. Whether you are heading outdoors, enjoying a cozy night in, or giving back to the community, taking time to connect is one of the best things you can do for your health and happiness.

At Alliance Chiropractic, our focus remains on your musculoskeletal system but we know that social and emotional well-being are just as important as physical health. Well-being is multi-factorial. If you have any questions about maintaining a healthy lifestyle, we are here to help.

Have questions about health and wellness? Contact us today.

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

Information for this blog was sourced from: our blog library, the art gallery of hamilton, tourism hamilton, and todocanada.

Heart Health: Why It Matters and How to Minimize Your Risk of Disease

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Heart Disease in Canada: A Leading Cause of Death

Your heart beats about 100,000 times a day to keep you alive – but how well are you taking care of it? Heart disease is the second leading cause of death in Canada, claiming over 50,000 lives each year. The good news? Many cases of heart disease are preventable so it’s essential to understand key risk factors and appropriately manage them.

Understanding Heart Disease

Heart disease is a term used for conditions affecting how your heart functions. The most common type is ischemic heart disease, which happens when the arteries that supply blood to your heart become narrow or blocked. This can lead to heart attacks, heart failure, or even sudden cardiac arrest.

According to the Canadian Chronic Disease Surveillance System (CCDSS):

  • About 8.5% of Canadian adults live with diagnosed heart disease
  • Every hour, 14 Canadians die from heart disease
  • Men are twice as likely as women to suffer a heart attack
  • One in four Canadians has high blood pressure (a major risk factor for heart disease)

Although some risk factors for heart disease are out of your control, there are many lifestyle changes that can dramatically lower your risk.

What Are the Biggest Risk Factors for Heart Disease?

Risk factors for heart disease fall into two categories: things you cannot change (non-modifiable) and things you can control (modifiable).

Risk Factors You Cannot Change

  • Age – Your risk increases as you get older (45+ for men, 55+ for women)
  • Family History – If a close relative (parent) had heart disease early in life, your risk is higher
  • Gender – Men are more likely to develop heart disease at an earlier age than women; however, after menopause, a woman’s risk increases significantly
  • Ethnicity – Certain groups such Indigenous, South Asian, African, and Hispanic Canadians have a higher risk due to genetic and lifestyle factors

Risk Factors You Can Control

But here’s the good news – you have the power to make changes that can protect your heart.

1. High Blood Pressure (Hypertension)

Maintaining a healthy low blood pressure is important because at higher blood pressure levels, your heart needs to work harder, damaging arteries over time.

What to do: Regularly monitor your blood pressure, reduce salt intake, and stay active.

2. High Cholesterol

There are two main types of cholesterol in our bodies – low density lipoprotein (LDL) and high density lipoprotein (HDL). Having too much LDL can lead to plaque buildup in your arteries, making them hard and narrow, and increasing your risk of heart attacks.

What to do: Eat foods that are rich in omega-3 fatty acids, which help reduce inflammation and lower bad cholesterol levels (LDL), avoid processed foods because they contain high levels of saturated fats, trans fats, and salt, which can raise cholesterol and blood pressure, increasing the risk of heart disease. 

3. Smoking

Smoking can damage blood vessels, reduce oxygen levels, and raise blood pressure.
What to do: If you smoke, quitting is the best thing you can do for your heart.

4. Poor Diet

A diet high in processed foods, salt, and unhealthy fats raises cholesterol, blood pressure, and weight.

What to do: Limit your intake of the foods listed above and focus on whole foods such as vegetables, fruits, whole grains, and lean proteins. The Canadian Food Guide provides detailed dietary recommendations, including food types and serving sizes based on age, to help you make healthier choices.

For more insights on how diet affects your overall well-being, check out our previous blog: The Health Impact of the Foods and Drinks Consumed.

5. Physical Inactivity

A sedentary lifestyle that involves long periods of sitting and a lack of physical activity can raise your risk of heart disease, obesity, and diabetes.

What to do: Get at least 150 minutes of moderate exercise per week – a brisk walk counts.

Get at least 150 minutes of moderate exercise per week—and remember, it does not have to be complicated! Simple activities like a brisk walk during your lunch break, taking the stairs instead of the elevator, or going for a social walk with a friend instead of sitting at a café can all contribute to better heart health. 

For more guidance, check out The Canadian Physical Activity Guidelines, which provide recommendations tailored to different age groups.

Want more motivation to move? Read our blog on The Benefits of Daily Movement to learn how staying active supports your overall health and wellness.

6. Stress

Not all stress is bad but chronic negative stress raises blood pressure and may lead to unhealthy habits such as overeating, drinking alcohol, or smoking.

What to do: try deep breathing, yoga, or spending time in nature to relax. Finding small ways to incorporate stress relief into your daily routine can make a significant impact on your health. For more practical stress-management strategies, check out our blog on stress relief tips for managing holiday stress, which provides simple, effective techniques that can be used year-round.

7. Alcohol Consumption

Alcohol can increase blood pressure, add empty calories, and lead to weight gain. Recent research also shows that alcohol consumption may increase risk of certain cancers and heart disease. 

What to do: Follow the latest Canadian alcohol guidelines, which recommend limiting alcohol intake as much as possible for overall health. For a deeper dive into the effects of alcohol on the body and how to make informed choices, read our blog: Rethinking Alcohol: Understanding the Health Effects of Alcohol.

8. Diabetes

Uncontrolled diabetes can damage blood vessels and increase your risk of heart disease.

What to do: Monitor blood sugar levels, eat a balanced diet, and stay active.

A Surprising Risk Factor: Artificial Sweeteners

Did you know that artificial sweeteners might also play a role in heart disease? In a previous blog, we discussed how these substances may contribute to obesity, diabetes, and metabolic issues – all of which are linked to heart disease. 

Choosing natural sweeteners like honey, maple syrup, or whole fruits can be a smarter choice.

Simple Steps to Protect Your Heart

Preventing heart disease does not have to be overwhelming. Here are some easy habits to incorporate into your daily routine:

  • Eat more vegetables and fibre-rich foods
  • Get moving – even a 30-minute daily walk makes a difference
  • Reduce salt, sugar, and processed foods in your diet
  • Quit smoking and limit alcohol intake
  • Manage stress with relaxation techniques and good sleep
  • Get your blood pressure, cholesterol, and blood sugar checked regularly

Take Charge of Your Heart Health Today

Understanding the risk factors for heart disease is the first step towards prevention. The next step? Taking action. Small changes in your daily routine can lead to a stronger heart and better overall health.

At Alliance Chiropractic, we take a holistic approach to health and wellness. If you have any questions about managing stress, staying active, or making heart-healthy lifestyle changes, we are here to help.

Have questions about heart health? Contact us today.

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

Information for this blog was sourced from: Heart & Stroke Canada, Government of Canada: Heart Disease Statistics & Surveillance, Heart Disease in Canada, Preventing Heart Disease.

How to Support Someone with Alzheimer’s Disease: A Guide for Caregivers

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In honour of January being Alzheimer’s Awareness Month, let’s take a closer look at Alzheimer’s Disease and the resources available for caregivers and family members of all ages. 

Alzheimer’s is a disease affecting memory, thinking, and behaviour, and is the most common form of dementia. As the disease progresses, it becomes increasingly harder for patients to manage daily tasks and function independently. Caring for someone with Alzheimer’s disease can be challenging but knowing how to provide thoughtful support can make a significant difference in your loved one’s quality of life.  

What is Alzheimer’s Disease?

Alzheimer’s is a progressive brain disorder that affects memory and cognitive function, making it increasingly difficult to perform everyday tasks such as: remembering appointments or events, recognizing familiar people or places, planning or making decisions.

Common Symptoms Include:

  • Memory loss that disrupts daily life
  • Difficulty completing familiar tasks or solving problems
  • Confusion with time or place
  • Changes in mood, behaviour, or personality.

Early diagnosis is crucial to managing symptoms and planning for the future.

Supporting Your Patient’s Cognitive and Emotional Health

Engaging in purposeful activities can stimulate the brain, boost mood, and foster connection.

Activity Ideas:

  • Art and Music Therapy: Painting, crafting, or listening to favorite songs can evoke positive emotions and memories
  • Puzzles and Games: Simple activities like matching cards or easy crossword puzzles can help maintain cognitive function
  • Gentle Exercises: Walking, chair yoga, or dancing promotes physical and mental health
  • Storytelling and Reading: Sharing family stories or reading books together can encourage interaction
  • Everyday Tasks: Helping with laundry or preparing simple meals can provide a sense of accomplishment

Pro Tip: Tailor activities to the person’s current abilities and preferences, staying flexible so you can adjust them as needed to keep things enjoyable and stress-free.

Young Adult Caregivers (Ages 18–30): Finding Balance and Purpose

Caregivers and family members of individuals with Alzheimer’s each have unique needs and abilities. Young adults, teens, and children are no exception—though they may face different challenges and concerns compared to older caregivers. Below, we’ll focus on the ways young adult caregivers (ages 18–30) can balance personal goals with the responsibility of supporting a loved one.

Common Challenges:

  • Feeling isolated due to responsibilities that differ from peers
  • Balancing caregiving with work, school, and social commitments
  • Managing guilt, especially when moving away for school or work

Tips:

  1. Reach Out for Help:
    Contact your local Alzheimer Society for support groups, day programs, or caregiver resources
  2. Take Breaks to Recharge:
    Schedule personal time for hobbies, exercise, or social events. Activities like sports or creative projects can help manage stress
  3. Connect with Others:
    Join online or in-person support groups to share experiences and advice with peers who understand what you’re going through
  4. Share Your Story:
    Opening up to trusted friends or counselors can lighten the emotional burden and create deeper connections
  5. Practice Self-Care:
    Prioritize your physical and mental health. A calendar or planner can help you balance caregiving with your personal goals

Resources:

For more resources tailored to teens, visit the Alzheimer Society’s Tips for Young Adults page.

For Teens (Ages 13–17): Navigating School and Caregiving

Teen caregivers may face unique stressors as they try to juggle school, friendships, and caregiver responsibilities. They may also experience feelings of isolation if their peers do not understand their responsibilities, or worry as they manage their own emotions related to the impact of the disease on their loved one.

Common Challenges:

  • Balancing homework and caregiving duties
  • Worrying about the safety of the person they care for
  • Missing social events or feeling excluded from typical teenage activities

Tips:

  1. Ask for Support at School:
    Let teachers or school counselors know about your caregiving role. They may be willing to provide accommodations for deadlines or other support when needed
  2. Practice Patience and Manage Frustration:
    Use techniques like deep breathing or mindfulness to stay calm during stressful moments
  3. Find Joy in Shared Activities:
    Spend quality time with the person you care for with walks, reminiscing, or watching movies together
  4. Make Time for Yourself:
    Set aside time for hobbies, sports, or other interests outside of caregiving to maintain balance
  5. Be Open with Friends:
    Sharing your caregiving responsibilities with friends can help them understand why you might need to reschedule plans or miss social events

Did You Know?
Young caregivers often contribute significant unpaid care, with some providing 14–27 hours of support weekly. Their efforts save families and the healthcare system up to $50,000 annually.

For more resources tailored to teens, visit the Alzheimer Society’s Tips for Teens page.

Resources:

For Kids (Under Age 13): Helping with Simple Tasks

Younger children often help care for grandparents or other family members with dementia. Their caregiving role is typically simpler but still meaningful and impactful.

Common Challenges:

  • Feeling confused about dementia and its effects
  • Struggling to express their emotions about caregiving
  • Missing time to play or enjoy activities with friends

Tips:

  1. Learn About Dementia Together:
    Understanding why a loved one forgets things or behaves differently can help make dementia less frightening for children. Encourage them to ask questions or read age-appropriate books about the topic with trusted parents or teachers so they can learn and feel more comfortable
  2. Talk to Trusted Adults:
    Ensure children have opportunities to share their feelings with parents, teachers, and counselors, who can provide guidance and help them feel heard
  3. Help with Small Tasks:
    Children or teens can assist with simple tasks such as setting the table, folding laundry, or reading to the person with dementia, as these small contributions can make a significant difference
  4. Enjoy Special Moments:
    They can spend time engaging in shared activities—like looking at old photos, enjoying a snack together, or taking a walk in the park—to foster connection and create positive memories
  5. Ask for School Support:
    If they need extra time for assignments or feel overwhelmed, teachers can provide help; parents should also inform the school about the caregiving situation for additional understanding and flexibility

Resources:

Pro Tip for Parents: Support your child by involving them in caregiving discussions at an age-appropriate level and validating what they are feeling. Here are suggestions on the best ways to talk to children about Alzheimer’s. For resources and children’s books about Alzheimer’s, visit www.alz.org. 

For more resources tailored to kids, visit the Alzheimer Society’s Tips for Kids page.

Final Thoughts: Supporting Someone with Alzheimer’s

Supporting someone with Alzheimer’s disease is a journey that requires patience, creativity, and compassion. By engaging in meaningful activities, creating routines, and utilizing resources tailored to caregivers of all ages, you can help improve your loved one’s quality of life while maintaining your own well-being.

Alliance Chiropractic is dedicated to supporting your health and wellness. While our focus remains your musculoskeletal system, we are committed to providing you with information to help inform and educate you on other factors that could affect your health. If we don’t have the answers, our team will do our best to help you find the resources that do.

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.

Information for this blog was sourced from Alzheimer Society of Canada.

Long-Haul Flights: Their Impact on Your Body and How to Stay Comfortable

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Air travel and visiting new destinations is exciting but long-haul flights, those longer than six hours or 3,000 miles, can take a toll on your body. Hours of sitting in a pressurized cabin with low humidity can lead to dehydration, joint stiffness, and even more serious conditions like deep vein thrombosis (DVT). At Alliance Chiropractic, we want to help our patients make the most of their travel adventures, and that includes special consideration for long-haul flights. Read on for tips to help you feel your best during and after your flight.

How Long-Haul Flights can Affect Your Body

During a long flight, specific cabin conditions and limited opportunity for physical movement may result in your body experiencing the following:

  • Dehydration: The low humidity in airplane cabins can lead to dry skin, headaches, and fatigue.
  • Joint and Muscle Stiffness: Prolonged sitting can make muscles and joints stiff, leading to discomfort and potential pain.
  • Circulation Issues: Long periods of sitting may slow blood flow, increasing the risk of DVT, a condition where blood clots form in the legs.
  • Swelling: Changes in cabin pressure and immobility can cause fluid retention, leading to swollen feet and ankles.
  • Sleep Disruption: Bright cabin lights, noise, and cramped spaces can make it difficult to rest, leaving you fatigued upon arrival.

Tips for a Healthy and Comfortable Flight

1. Layer Up

Cabin temperatures fluctuate, so dressing in layers allows you to stay warm or cool as needed.

  • Tip: Wear loose-fitting clothing for comfort and opt for breathable fabrics if possible. Bring a lightweight jacket or cardigan which can also serve as a blanket or pillow, if needed.

2. Stay Hydrated

Dehydration is a common issue during long flights. Avoid it by:

  • Bringing a reusable water bottle to fill after passing security
  • Avoiding diuretics like alcohol and caffeine
  • Using a moisturizer and lip balm to keep your skin hydrated

Tip: Staying hydrated is also vital for preventing pain. 

3. Get Up and Move

Sitting for hours can slow blood flow and increase the risk of DVT. To improve circulation:

  • Walk the aisles when it is safe to do so
  • Stretch your legs, ankles, and feet while seated
  • Consider wearing compression socks to support healthy blood flow

4. Pack Like a Travel Pro

Having specific items on hand can help make your flight more enjoyable, and avoid unnecessary costs:

  • Travel Essentials: A neck pillow, eye mask, noise-canceling headphones, and a small toiletry kit are all available in travel sizes and can enhance flight comfort
  • Healthy Snacks: Bring nutrient-dense options like nuts, granola bars, or dried fruit incase there are flight delays or airline food is not to your liking 
  • Bring Activities: Pre-download movies, music, or books for entertainment and to combat boredom 

5. Manage Stress and Sleep

Resting on a long flight can be challenging but it is possible:

  • Use a travel pillow and noise-canceling headphones to create a peaceful environment
  • Adjust your watch to your destination’s time zone to start adapting your sleep schedule mid-flight
  • Practice mindfulness or deep breathing exercises to reduce stress

Protect Your Back During Travel

Back pain is a common complaint after long-haul flights, especially for those who struggle with posture or heavy luggage.

  • Lift Carefully: Avoid overextending your back when handling luggage (think vehicles, baggage check-in systems, luggage carousels, overhead plane compartments, etc.)
  • Mind Your Posture: Sit with your back straight and feet flat on the floor whenever possible
  • Stretch Often: Periodic stretching helps to break up long periods of immobility, and can include simple stretches such as rolling your shoulders or gently twisting your torso

We can help! Ask us if you have questions or need some guidance on effective in-plane exercises. 

Tip: For more ways to protect your back, check out our recent blog, 5 Tips to Avoid Back Pain While Traveling.

Fly Smarter, Feel Better

Following these tips can minimize the physical effects of long-haul flights and ensure you arrive at your destination, refreshed and ready to go. Dress comfortably, stay hydrated, move regularly, and bring a few essentials to help make your journey enjoyable.

Alliance Chiropractic is dedicated to supporting your health and wellness. While our focus remains your musculoskeletal system, we are committed to providing you with information to help inform and educate you on other factors that could affect your health. If we don’t have the answers, our team will do our best to help you find the resources that do.

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

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

Information for this blog was sourced from our previous blog, AARP, and National Geographic.