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How to Prevent Osteoporosis: Essential Steps for Stronger Bones

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Osteoporosis, known as the “silent thief,” is a disease that gradually weakens bone density, making bones more susceptible to fractures in the hip, spine, wrist, and shoulder. It can go unnoticed for years, with bone damage detected after a serious break. In Canada, osteoporosis affects over 2.3 million people. At least one in three women and one in five men will suffer a fracture due to osteoporosis, in their lifetime​. Although there is no definitive cause of osteoporosis, taking proactive steps can help reduce your risk of developing this disease. Here are some key approaches to prevent osteoporosis and maintain stronger, healthier bones.

1. Get Enough Calcium for Bone Density

Calcium is the cornerstone of bone health so ensuring your diet contains consistent sources is vital to maintaining bone density. The daily recommended intake of calcium varies with age:

  • Women aged 50 and younger need 1,000 mg per day.
  • Women aged 51 and older require 1,200 mg per day​.

Many people believe they get sufficient calcium through diet alone, but it can be useful to calculate your intake by learning nutritional values on foods like dairy products, leafy greens, and fortified plant-based milk.  Sometimes calcium supplements can help fill in any gaps if you are not reaching the daily recommended amount.  Speak to a trusted health care professional if you are concerned about your intake sources and calcium levels. Here is a list of apps you can use for food and nutrition tracking.

Calcium alone is not enough. Vitamin D is essential to help your body absorb calcium effectively. According to the Mayo Clinic: The recommended daily intake is 600 IU for adults aged 70 and younger and 800 IU for those older than 70​.

2. Build Bone Density with Protein

Protein is essential for bone density and overall health. Studies have shown that protein increases bone mineral density and supports bone health. The daily recommended amount of protein is about 0.4 grams per pound of body weight. For example, a person weighing 140 pounds needs approximately 60 grams of protein daily​. Protein-rich foods such as lean meats, dairy products, legumes, and certain grains (such as quinoa and farro) provide essential amino acids that help keep bones strong and resilient.

3. Exercise for Bone Strength

Exercise is one of the most effective ways to maintain and even build bone density. Regular physical activity stimulates the cells responsible for building bone, helping prevent the gradual thinning of bones. The best exercises for bone health include:

  • Weight-bearing exercises: Activities like walking, running, dancing, and aerobics put weight on your bones, stimulating bone growth.
  • Resistance exercises: Lifting weights, using resistance bands, or even doing water aerobics helps build muscle strength, which in turn supports your bones​.

Engaging in these exercises three to four times per week can significantly benefit bone health and reduce the risk of fractures. 

Plus, strong muscles and good balance reduce your risk of falls, which can cause fractures in osteoporosis-prone bones. It’s a win-win!

4. Avoid Smoking and Limit Alcohol Intake

Lifestyle habits play a major role in osteoporosis prevention. Smoking can speed up bone loss, while excessive alcohol consumption can interfere with the body’s ability to absorb calcium, increasing your risk of osteoporosis. Reducing or eliminating these habits can protect your bones and improve your general health​. 

If you are looking for ways to naturally support bone health, consider incorporating foods or ingredients such turmeric, which have shown benefits related to joint health and managing inflammation. 

5. Maintain a Balanced Diet and Healthy Weight

Maintaining a balanced diet rich in fruits, vegetables, and whole grains provides essential vitamins and minerals that support bone health. Along with calcium and vitamin D, nutrients like magnesium, vitamin K, and potassium play a vital role in preserving bone structure and density.

A healthy weight is also important, as being underweight or overweight can negatively impact your bones. Underweight individuals may have lower bone density, while excess weight can place undue stress on bones and joints, increasing the risk of fractures. If you are concerned about balancing your nutrient intake, consider discussing supplementation with your healthcare provider to ensure your body is getting the essential nutrients​ it requires.

6. Discuss Medications and Health Factors with Your Doctor

Certain medications, such as steroids, can affect bone density over time. If you are taking medications that might impact your bones, talk with your healthcare provider. You want to be sure that treatment options for other conditions are not placing your long term bone health at risk.   

Take the time to review individual factors such family history, hormonal changes, or other health conditions when discussing medication or lifestyle changes with your healthcare provider.  Ask questions. The same strategy doesn’t always work for every individual. There are a variety of ways to help prevent osteoporosis: have the big picture conversation to ensure that all relevant factors are considered when discussing ways to minimize your osteoporosis risk. 

Taking Action Early: A Lifetime of Benefits

Osteoporosis can progress without symptoms but incorporating healthy lifestyle choices can minimize your risk of developing the disease. This includes exercising, consuming a balanced diet, and incorporating the habits outlined above. Although osteoporosis is more common in postmenopausal women, a strong, well-supported musculoskeletal system (bones, muscles, and joints) protects against fractures and promotes function and independence as we age. The earlier you incorporate healthy habits, the better protected you will be.

We Can Help

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 osteoporosis.ca, the mayo clinic, and hopkinsmedicine.org

Fall Prevention: Safety Tips for Seniors at Home and in the Community

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As the leading cause of injury-related death, hospitalization, and emergency department visits among older adults in Canada, falls are a major concern for seniors. In 2018 alone, fall-related injuries cost Canadians $5.6 billion, highlighting the need for effective prevention strategies and education.

Why Does our Risk of Falls Increase as We Age?

As we get older, our bodies naturally undergo changes that can affect movement, balance, and strength. For seniors, these changes can make everyday tasks more challenging and increase the likelihood of falling. In fact, over a third of adults aged 65 and older experience falls each year, and this rate increases significantly after age 80. Injuries resulting from falls—especially hip fractures—can lead to extended hospital stays and a lower quality of life. Even without an injury, a fall can cause a senior to lose confidence, leading to reduced activity levels and feelings of isolation.

Useful Fall Prevention Tips for Seniors

1. Exercise Regularly

Regular physical activity is essential for improving balance, flexibility, and muscle strength – crucial factors that affect your risk of falls. Exercises like tai chi and gentle yoga focus on stability and coordination, and have been shown to significantly reduce the risk of falls among seniors. Programs combining physical and mental exercises are especially effective, as they enhance balance and help the mind stay engaged during movement. For a list of programs and events  geared for older adults in Ancaster, Hamilton, and the surrounding area, check out the City of Hamilton, Ancaster Senior Achievement Centre, and Hamilton Public Library.

2. Safety Audit your Home and Make Adjustments

Since many falls happen at home, small adjustments to your living space can make a big difference in fall prevention. Here are some suggestions to start:

  • Clear pathways: Keep hallways and frequently used areas free from clutter, cords, and other potential tripping hazards.
  • Improve lighting: Ensure adequate lighting in all rooms, especially in hallways, bedrooms, and bathrooms.
  • Install grab bars and railings: Especially in bathrooms and along staircases, to provide extra stability.
  • Use non-slip mats: Especially in areas prone to moisture (bathrooms and kitchens). If you can’t find any, ensure rugs and mats are properly secured.

3. Use Proper Footwear and Assistive Devices

Supportive, non-slip shoes enhance stability, especially for those with decreased balance or leg strength. Consider orthotics if you require additional support, as it helps to balance and enhance your body’s efficiency, reduce pain, and improve overall performance. Choose shoes with good arch support and solid soles. For added stability, you may want to use a cane, walker, or other assistive devices to help navigate stairs, slippery floors, or uneven ground.  There are healthcare providers who specialize in footwear and assistive devices, and can provide recommendations based on individual needs.

4. How is your Vision and Hearing?

Keep checking because good vision and hearing are essential for preventing falls and maintaining balance. Poor eyesight can make it harder to see steps or obstacles, and hearing loss can interfere with how you perceive and navigate  your surroundings (situational awareness). Regular eye and hearing check-ups are simple and necessary to minimize falls risk. 

Manage Your Health and Review Medications

Certain medical conditions, such as arthritis, osteoporosis, and blood pressure irregularities, can increase the likelihood of falling. If you have chronic health conditions, schedule regular check-ups to manage symptoms effectively.

A side note that certain medications may cause dizziness, drowsiness, or affect your balance. If you notice any side effects that increase your fall risk, discuss them with your healthcare provider. They can suggest alternative medications or adjust your dosage to ensure you are not at risk for falls.

Conclusion: Building a Foundation of Safety and Independence

As we age, it’s important to understand that our risk of falls and related injuries increase. Implementing these fall prevention tips can help older adults create a safer living environment and enhance physical strength, stability, and overall well-being. Prevention begins with small steps but can lead to big improvements in safety and help maintain function and independence.

For additional resources, visit our previous blogs: 

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.

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

Information for this blog was sourced from parachute.ca, Public Health Agency of Canada, BMJ Journal, and health infobase canada.

Daylight Savings Tips for Healthier Transitions

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As we prepare to “fall back” on November 3rd for Daylight Savings, remember that even a single hour shift in your schedule can disrupt your sleep. While the extra hour of rest sounds appealing, shifting our body’s internal clock by any amount can affect sleep quality, mood, and overall health. Let us explore how to ease the transition and maintain restful sleep through Daylight Savings changes.

Why Sleep Matters to Your Health

Sleep is not just “down time”; it is essential for maintaining brain function, repairing cells, and supporting immune health. Studies show that a healthy sleep routine enhances brain performance, mental well-being, and heart health. The risk of serious health issues, such as cardiovascular disease, high blood pressure, and obesity, increases when we regularly miss out on quality sleep​.

With Daylight Savings, even one hour can make it harder to fall asleep at your usual time, potentially leading to a restless night. This is especially true for those with sleep disorders or underlying health concerns. Planning ahead and adjusting your routine will help to minimize any negative effects related to the time change.

How to Improve Daylight Savings Sleep

  1. Gradually Shift Your Schedule – start preparing a few days before Daylight Savings by adjusting your going to bed and wake times by 10-15 minutes each day. This gradual shift helps your body’s natural rhythms adjust slowly, reducing the jarring effect of an hour-long change on the day of the transition. Sleep experts recommend keeping your bedtime and wake time as consistent as possible for improved overall sleep quality.
  2. Prioritize Sleep Hygiene – sleep hygiene is a term for practices that encourage better quality sleep. For example, habits supporting good sleep hygiene include keeping your room dark, quiet, and cool. Avoiding screen use at least an hour before bed is also an important habit because the blue light from electronics disrupts melatonin production, potentially delaying sleep onset. Other good habits to incorporate into your bedtime routine include reading, meditation, or light stretching, as they signal to your brain that it is time to wind down and can help improve your overall sleep health.
  3. Limit Caffeine and Alcohol – both caffeine and alcohol interfere with sleep, making it harder to fall asleep and stay asleep. Caffeine is a stimulant, so aim to avoid it after lunchtime on the days leading up to Daylight Savings. Alcohol, while initially relaxing, disrupts the sleep cycle and reduces sleep quality. Recent research reveals that even moderate alcohol intake has no cardio-protective benefit, challenging the traditional view that moderate drinking supports heart health. Studies also show a clear link between alcohol and increased cancer risk, with even light drinking linked to higher chances of developing certain cancers. Cutting out alcohol, even temporarily, supports better sleep and promotes overall health. Cutting down on these substances for a few days before and after the time change can help you sleep more soundly. 

The Link Between Sleep and Mental Health

Daylight Savings can affect your mood and mental clarity, especially when your sleep quality is compromised. Insufficient sleep increases stress levels and makes you more vulnerable to anxiety and irritability. With the time change, some people experience “social jetlag,” where they feel out of sync with their environment. This mismatch can affect concentration, making daily tasks feel more challenging​.

Consider using stress-relieving techniques like deep breathing exercises or journalling if you feel your mind racing at bedtime. Calming practices like these can improve relaxation and set you up for a more restful night.

Sleep Disorders and Daylight Savings

For those who struggle with insomnia, sleep apnea, or other sleep disorders, Daylight Savings can worsen symptoms. Insomnia involves difficulty falling or staying asleep, leading to fatigue and decreased focus. Sleep apnea, where breathing repeatedly stops and starts during sleep, is another condition that affects millions. If you or a loved one experiences symptoms like loud snoring, gasping during sleep, or excessive daytime drowsiness, it may be helpful to speak with a healthcare professional about sleep studies or other treatment options​.

Incorporate Daylight to Reset Your Internal Clock

Natural light is a powerful tool to help reset your internal body clock. Try to spend time outside in the morning hours after the time change. Exposure to morning sunlight signals to your body that it is daytime, helping to regulate melatonin production and reinforce your sleep-wake cycle.

If you have limited access to natural sunlight, consider a light therapy box. Light therapy is often recommended for those affected by seasonal changes and can be beneficial around Daylight Savings to help your body adapt to the new schedule.

A Holistic Approach to Better Sleep

A consistent sleep routine that works year-round is essential for long-term health. By prioritizing sleep  by practicing good sleep hygiene and adjusting your routine for Daylight Savings, you can protect your sleep quality and overall well-being. Remember, quality sleep improves your ability to make healthy choices, enhances mental clarity, and boosts your resilience in facing daily challenges.

As we adjust to Daylight Savings and the shift in sunlight exposure, it’s important to also consider how other factors can also influence our sleep. Nutrition plays a significant role in regulating sleep quality – learn more about the connection between nutrition and sleep.. Eating a nutrient-rich, varied diet such as the Mediterranean can boost sleep quality, improving your overall well-being through seasonal changes.

Additionally, with less sunlight exposure in the fall and winter months, maintaining adequate Vitamin D levels becomes even more important. Read more about the importance of Vitamin D and how to ensure you are receiving enough as daylight hours shorten.

Need Help?

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 sleep 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 News in Health, Heart and Stroke, ScienceDirect, MayoClinic, and canada.ca: Sleep-Infographic

How Chiropractic Care can Enhance and Support Athletes of all Ages and Levels 

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As fall and winter sports resume, we see athletes of all ages and abilities getting back into action with training and competition. Whether you or your child participates in school, recreational, or competitive sports, our team can support you by guiding injury prevention and helping you recover quickly and efficiently if injuries happen. At Alliance Chiropractic, we understand body mechanics and musculoskeletal systems, and will provide customized treatment options as needed so you can get back to the sports that you love.  Read on to learn how a sports injury chiropractor can make a huge difference.

Why You Need a Sports Injury Chiropractor

Sports injuries can happen to anyone, whether you are a weekend warrior or a competitive athlete. Without proper care, even a minor injury can turn into a long-term issue that affects your ability to stay active. At Alliance Chiropractic, sports injury chiropractic care is available to treat the symptoms of injury AND address the root causes. Our team will support a faster recovery and provide education and recommendations to help prevent future re-injury.

Personalized treatment plans include a combination of options including chiropractic adjustments, laser therapy, massage therapy, acupuncture treatments, kinesiology services and custom foot orthotics, Our holistic approach focuses on the entire musculoskeletal system, ensuring that your body functions as efficiently as possible.

Preventing Sports Injuries

In an ideal world, injury prevention takes care of all sprains, strains, concussions, and whatever other injuries may result. And while we cannot anticipate or prevent every sports injury, many athletes do not give injury prevention the attention it deserves. Strength and conditioning and proper body mechanics are essential. Athletes should know that imbalances in posture, movement patterns, or even muscle weakness can lead to injuries over time. A sports injury chiropractor can assess these risk factors, and provide a proactive approach to help minimize the risk of injuries.

For example, improving postural and spinal alignment, eliminating muscle imbalances, and optimiziing mobility are some of the common ways that chiropractors can not only treat, but also  help protect athletes against common sports injuries such as runner’s knee, (shoulder) rotator cuff issues, tennis or golf elbow, and ankle sprains. Regular chiropractic care also ensures athletes keep their bodies functioning optimally, reducing the strain on your muscles and joints.

And even if you are not an athlete, maintaining regular movement is essential for overall health and injury prevention. To learn more about the benefits of staying active and why it’s important, check out our blog, The Benefits of Daily Movement: Unlock a Spine-Friendly Lifestyle.

Common Sports Injuries We Treat

The Alliance Chiropractic team, works with a wide range of patients who have incurred injuries participating in sports and other physical activities. Examples of commonly seen conditions managed by chiropractic care include:

  • Anterior and posterior cruciate ligament (ACL and PCL) tears
  • Medial and lateral collateral Ligament (MCL and LCL) tears
  • Rotator cuff injuries
  • Achilles tendonitis
  • Muscle strains and sprains
  • Tennis elbow (lateral epicondylitis)
  • Runner’s knee (ITB syndrome)

These injuries can cause significant pain and disrupt your ability to perform. With chiropractic care, we can help you manage pain, reduce inflammation, and get you back in action sooner.

Concussions are also a risk for athletes, and not exclusive to contact sports. It’s important to recognize the signs of concussions to ensure timely and proper recovery. For additional information, refer to our recent blog, Understanding Concussions: Prevention, Symptoms, and Recovery.

How Chiropractic Care Enhances Athletic Performance

Chiropractic care can help athletes prevent and manage injuries, and also improve overall athletic performance by optimizing your spinal alignment and ensuring that your joints move freely.

Dr. Morphet brings extensive experience working with athletes of all ages and levels. He can  provide guidance to help improve flexibility, coordination, and balance, allowing you to play, compete, or perform at your best. Whether you’re recovering from an injury or looking to optimize function or performance, chiropractic care can give you the edge you need.

And even if you don’t consider yourself an athlete, maintaining an active lifestyle does more than just keep you physically fit. Engaging in regular physical activity also has a profound impact on your mental well-being, helping reduce stress and improve your mood. For more insights into how physical activity can lift your spirits, check out: Exercise and Mental Health: Why Moving More Can Lift Your Spirits.

Tap into the Expertise of a Sports Injury Chiropractor Today

Whether you are training for a big event, enjoying recreational sports, or just maintaining an active lifestyle, chiropractic care can help you stay on track. At Alliance Chiropractic, we provide personalized care plans to treat injuries and help you prevent them.

Contact us today to schedule your consultation, and let us help you keep moving pain-free.

And do not forget to subscribe to our quarterly newsletter to stay updated on the latest health and wellness tips!

World Mental Health Day 2024: Prioritizing Mental Wellness for a Healthier Life

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Each year, October 10th is acknowledged as World Mental Health Day—a day to turn the spotlight on mental health issues and encourage people everywhere to prioritize self-care as a way to support their mental health. Whether at work, home, school, or at play, we know that mental health matters for everyone, at every stage of life.

At Alliance Chiropractic, we believe that your health is affected by mental, physical, social, and environmental factors. Small changes in your daily habits and mindset can have a big impact on your overall wellness. You can support your mental health in a variety of ways such as self-care, helping others, or fostering positive thinking. Let’s explore how these behaviours and habits can make a difference.

What Is Mental Health and Why Is It Important?

Mental health encompasses our emotional, psychological, and social well-being. It affects how we think, feel, and act as we navigate daily life. Good mental health helps us manage stress, relate to others, and make healthy choices. However, it is important to note that mental health is not the same as mental illness. Even if you do not have a diagnosed mental illness, you might still struggle with poor mental health.

In Canada, one in five people will experience a mental health problem or illness in any given year​. Depression, anxiety, and substance use disorders are common challenges many face. For those who live with mental illness, the symptoms can often be managed effectively, allowing individuals to thrive with the right support.

The Role of Self-Care in Mental Health

Self-care is a fundamental component of maintaining good mental health. On busy days, it is easy to put self-care at the bottom of your to-do list, but this neglect can take a toll on your mental and physical health over time. Practising self-care means taking time to care for your emotional, mental, and physical needs. Whether it is through regular exercise, meditation, or simply getting enough sleep, engaging in self-care helps you stay grounded and improves how you handle life’s challenges.

If you are looking for ways to incorporate self-care into your daily routine, check out our self-care blog for ideas on how to get started. It includes practical tips on how to nurture your body and mind, especially during stressful periods.

Helping Others Can Boost Your Mental Well-being

Interestingly, one of the best ways to boost your own mental health is by helping others. Research shows that acts of kindness, volunteering, and supporting others can positively affect your well-being. When we give back to others, it triggers a sense of connection and purpose, which can significantly reduce feelings of stress and anxiety.

Helping others can also release endorphins—chemicals in the brain that promote feelings of happiness and satisfaction. It is a win-win situation: not only are you positively impacting someone else’s life, but you are also improving your own mental health in the process.

Visit our blog on helping others to learn about the health benefits of giving back, and how small acts of kindness (even the small ones!) can make a big difference.

The Power of Positive Thinking

Another key aspect of mental wellness is maintaining a positive mindset. Positive thinking helps reduce stress, improve mood, and can even provide physical health benefits such as reducing the risk of heart disease​. Sometimes life challenges make it difficult to stay optimistic, but trying to maintain positive thoughts can significantly enhance your mental health.

It all starts with self-talk. Being aware of what you tell yourself is powerful: negative self-talk can lead to increased anxiety and feelings of hopelessness, while positive thinking can help you cope with difficult situations and improve overall resilience. Shifting your perspective, even in small ways, can improve your mood and mental health over time.

In a recent blog, we explored how to harness the power of positivity, including how to get started and ways to help you stay optimistic.

Take Action beyond World Mental Health Day

World Mental Health Day is about raising awareness but it’s important to prioritize your mental health every single day. Take time to assess how you are caring for your mental health. Are you prioritizing self-care? Are you helping others in your community? Do you practice positive thinking? These small actions can make a big difference in improving your mental health and overall well-being.

At Alliance Chiropractic, we focus on your musculoskeletal health but understand that how you feel and function are impacted by a wide variety of factors, including your mental health. We are committed to supporting and educating our patients, in as many ways as we can. If you are struggling with mental health issues or have concerns, talk to someone who can help you find the appropriate resources. 

For questions regarding this blog or any other health and wellness concern, contact us. 

Information for this blog was sourced from Statistic Canada and Canadian Mental Health Association

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

World Spine Day: A Call for Action to Support Your Spinal Health

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Spinal Health: Why is it so Important?

Every year, World Spine Day is acknowledged on October 16th, and this year’s theme is  “Support Your Spine.” As a critical element to your overall well-being, protecting your spinal health should be a priority – after all, your spine helps you maintain posture, move, and supports your central nervous system (essentially your body’s main control centre for all functions and senses). Integrating physical activity into your daily routine is one of the most effective ways to protect your spine and enhance overall health. 

In honour of #WorldSpineDay, let’s explore ways to promote a healthy spine by reducing inactivity.  Whether at home, work, or school, fostering good habits is the key to maintaining spinal health and protecting you from long term pain and disability.

The State of Physical Activity in Canada

In recent years, we have seen a concerning trend as a growing number of Canadians are not meeting the national Physical Activity Guidelines. This lack of movement directly impacts spinal health and comes at a cost to overall health and the burden placed on our healthcare systems. Prolonged sitting, poor posture, and physical inactivity can contribute to spinal problems and eventually lead to chronic or long term issues. 

The High Cost of Inactivity

Inactivity costs the Canadian healthcare system a staggering $6.8 billion annually. These costs are split between direct expenditures on health services and indirect costs incurred through lost productivity and workplace absenteeism. Understanding and addressing the roots of sedentary behaviour can help reduce these financial impacts significantly.

Understanding the Guidelines

The physical activity recommendations for Canadians aged 18 to 64 are 24 hour movement guidelines incorporating physical activity, sedentary behaviour, and sleep as follows:

  • Aerobic Activity: At least 150 minutes of moderate to vigorous activity per week.
  • Muscle Strengthening: Exercises involving major muscle groups at least twice a week.
  • Light Physical Activities: Several hours of activities such as standing, each week.
  • Sedentary Behaviour: Limiting sedentary behaviour to less than eight hours per day, with no more than three hours spent on recreational screen time.
  • Sleep: Encouraging regular sleep patterns of seven to nine  hours per night.

Maximizing Spinal Health Benefits

The recommendations for movement, sedentary behaviour, and sleep vary by age. In general, maintaining regular physical activity levels supports:  

  • Chronic Disease Prevention: Reduced risks of mortality, cardiovascular disease, hypertension, diabetes, and some cancers.
  • Mental Health Improvement: Lower instances of anxiety and depression.
  • Enhanced Physical and Cognitive Function: Better bone health, blood lipid profiles, and overall cognitive function.

Practical Tips to Get Active

To reduce sedentary behaviour, consider these actionable tips:

  • Exercise in Short Bouts: Integrate short periods of exercise into your daily routine. Most of us don’t have hours of time available to exercise at once.
  • Reduce Screen Time: Limit prolonged recreational screen time 
  • Stand Up on Occasion: Given your mind and body a break when seated for longer periods..
  • Home or Gym Workouts: Utilize simple, effective exercises for muscle strengthening, whether at home or in the gym.

Conclusion: A National Call to Action

Reducing sedentary behaviour is not just about achieving health, it is also about maintaining it so you can continue to enjoy what is important to you. No matter your age, it is never too late to adopt lifestyle habits that support and promote good health. So get moving, your spine will thank you. 

Have questions about this blog or any other health-related concern? Contact us today – we are always ready to help.

For more blogs on preventing back pain, visit our travel, gardening, healthy spine movement blogs.

Information for this blog was sourced from chiropractic.ca

Physical activity guidelines by age can be found here.

Say Cheese! The Health and Happiness Benefits of Smiling

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In honour of World Smile Day on October 4th, let’s talk about the benefits of smiling. Often seen as a reflection of happiness, smiling can actually create happiness too. At Alliance Chiropractic, we focus on your musculoskeletal health but understand the powerful link between emotional wellness and physical health. Smiling is one of the simplest tools we have to boost both.

How Smiling Affects Your Brain

The benefits of smiling extend far beyond a fleeting moment of joy. When you smile, your brain releases chemicals like dopamine, endorphins, and serotonin – the “feel-good” hormones that elevate your mood and reduce stress. Even if you’re feeling down, a smile – real or even forced – can trick your brain into happiness. A smile signals your brain to release these hormones, lifting your spirits almost immediately​​.

Neurologist, Dr. I. Gupta explains that dopamine enhances feelings of pleasure, while serotonin works to reduce stress. Smiling also lowers cortisol levels, helping to counteract stress​. The more you smile, the more you train your brain to view the world positively.

Benefits of Smiling: A Boost to your Physical Health

Beyond emotional benefits, smiling also has a profound impact on your physical health. Research shows that smiling can help lower your blood pressure, boost your immune system, and even reduce pain. This is largely due to the endorphins released when you smile, which act as natural painkillers​.

Additionally, smiling can help lower your heart rate and improve overall cardiovascular health. Dr. Murray Grossan, an Otolaryngologist, emphasises that positive emotions, including those triggered by smiling, strengthen the immune system and contribute to a healthier body overall​.

While more research is necessary, there is also evidence suggesting that people who have an optimistic outlook, may also live longer.

Smiling Can Be Contagious

Have you ever noticed that when someone smiles at you, it is hard not to smile back? That’s because smiles are contagious. This reaction stems from “mirror neurons” in the brain, which fire when we see others smiling. These neurons allow us to mimic the behaviour we see, fostering a sense of connection​.

The reverse holds true as well because your smile has the power to brighten someone else’s day, too. It’s a ripple effect: your smile spreads positivity, which can reduce stress and improve social interactions for both you and those around you.

The Power of a Genuine Smile

Not all smiles are created equal. A genuine smile, known as a “Duchenne smile”, involves both the muscles around the mouth and the eyes. This type of smile is the true indicator of joy and well-being.

Renowned social psychology researchers Paul Ekman and Wallace Friesen demonstrated that authentic smiles activate the brain’s left anterior temporal region, an area associated with positive emotions​. People who frequently show genuine Duchenne smiles report higher levels of happiness, better relationships, and even greater marital satisfaction later in life.

Smiling Through Tough Times

While it might feel counterintuitive to smile when you’re stressed or grieving, research shows that even during difficult times, smiling can help you cope. Researchers have found that people who smiled, even while watching sad or stressful movie scenes, recovered more quickly from their negative emotions​.

Moreover, smiling when you’re feeling down can have a positive effect on your mental health. By shifting your facial expressions, you can influence your emotional state, making it easier to handle challenges and bounce back from stress.

Incorporating More Smiles into Your Day

Positive lifestyle habits can provide a multitude of whole-body benefits. Adding more smiles to your daily routine is a simple yet powerful way to boost your health. Here are a few tips to encourage more smiles throughout your day:

  • Start your morning with a smile: Try smiling at yourself in the mirror each morning. This simple act can set a positive tone for the day.
  • Practice gratitude: When you focus on the things you’re thankful for, you’re more likely to smile naturally. Gratitude and joy go hand in hand.
  • Share your smile: Smiling at others, even strangers, can brighten their day and foster a sense of connection.
  • Find humour in the everyday: Look for moments of levity and don’t be afraid to laugh at yourself. Humour is a great source of smiles!

Conclusion

Whether you’re smiling for joy, peace, or simply out of habit, the act of smiling has profound effects on your emotional and physical well-being. Harness the power of your smile as a simple way to support your health.

Have questions about this blog or any other health-related concern? Contact us today – we are always ready to help.

For more blogs on positivity, check out Harnessing the Power of Positive Thinking for a Healthier Life and Why Helping Others is Good for your Life

Information for this blog was sourced from Psychological Science, PubMed, NBC News, and Smiles of Canada.

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

Understanding Concussions: Prevention, Symptoms, and Recovery

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Concussion Awareness Week 2024 is September 22nd to 28th, and a perfect opportunity to share information to help patients prevent and manage them. Whether you are an athlete, coach, parent, teacher, or anyone who appreciates health and wellness information, this article shares information about concussion risks, symptoms, and management options. Our goal is to educate patients so they can minimize their risks and prevent concussions from turning into potentially serious brain injuries.

What is a Concussion?

A concussion is a type of brain injury caused by a blow to the head, neck, or body that causes the brain to move rapidly inside the skull. Unlike some injuries, a concussion may not show up on routine X-rays (X-radiation), CT scans (Computed Tomography scans), or MRIs (Magnetic Resonance Imaging), making it essential to recognize the symptoms. Concussions can affect how a person thinks, remembers, and feels, which is why early detection and appropriate care are crucial.

Recognizing the Symptoms

Concussion symptoms can vary widely and may not appear immediately after an injury. They may include:

  • Physical: Headache, dizziness, nausea, vomiting, blurred vision, and sensitivity to light or sound. Some people may also experience ringing in the ears or balance problems.
  • Cognitive: Difficulty thinking clearly, feeling slowed down, or being “in a fog.” Issues with concentration and memory are also common.
  • Emotional: Increased irritability, sadness, nervousness, or anxiety. Some individuals may feel more emotional than usual.
  • Sleep-Related: Sleeping more or less than usual, or having trouble falling asleep.

If you or someone you know exhibits any of these symptoms following a head injury, it’s important to seek medical attention immediately.

What to Do If You Suspect a Concussion

If you suspect a concussion, the first and most important step is to stop all activity immediately. Continuing to play or engage in physical activity increases the risk of more severe, long-lasting symptoms and other injuries. Anyone with a suspected concussion should be evaluated by a medical professional as soon as possible.

Red Flag Symptoms: In some cases, a concussion may present more serious symptoms that require urgent medical attention. These include:

  • Severe or worsening headache
  • Neck pain or tenderness
  • Loss of consciousness
  • Seizures
  • Repeated vomiting
  • Increasing confusion, agitation, or restlessness

If any of these symptoms are present, call an ambulance immediately.

Concussion Recovery: What to Expect

Recovery from a concussion can vary from person to person. While some individuals recover within a few days, others may experience symptoms for weeks or even months. A general guideline for recovery includes a brief period of rest (24 to 48 hours), followed by a gradual return to normal activities under the guidance of a healthcare professional.

During recovery, it’s important to avoid activities that could result in another concussion. This means taking a break from sports, physical exertion, and even activities that require intense concentration, such as studying or using electronic devices. As symptoms improve, a healthcare provider will advise on a safe timeline to return to work, school, and physical activities.

Preventing Concussions

Preventing concussions is the best approach given their potential long term effects. While not all concussions can be avoided, there are steps you can take to reduce the risk:

  • Follow Sport Specific Safety Guidelines: Respect and adhere to the rules designed to minimize head injuries, such as avoiding body checks in hockey for younger players or limiting contact in youth football practices.
  • Wear Properly Fitted Equipment: Helmets are essential for many sports and activities. While they may not prevent concussions, they do help reduce the severity of head injuries.
  • Promote Safe Play: Encourage fair play and teach athletes to respect the safety of their teammates and opponents. Education on safe techniques and awareness of the risks is crucial.
  • Environmental Safety: Ensure that sports and recreational areas are free from hazards that could cause falls or collisions. Proper maintenance of playing surfaces can also prevent accidents.

Concussion Awareness Week: Get Involved

Concussion Awareness Week is a nationwide initiative to promote understanding and prevention of concussions. This year, organizations across Canada will host events, webinars, and workshops to educate communities about concussion safety. You can participate by sharing information on social media using the hashtag #WeAreHeadstrong, attending local events, or simply starting a conversation about concussion awareness with your family and friends.

At Alliance Chiropractic & Wellness Clinic, we’re committed to helping our community stay safe and healthy. If you have any questions about concussions or need advice on how to manage a suspected injury, contact us. We’re here to support you with expert guidance and care.

Information for this blog was sourced from Parachute Canada and the Sport Information Resource Centre (SIRC).

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Chiropractic Care for Arthritis Management

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September is Arthritis Awareness Month, a time to shine a spotlight on a condition that affects over 6 million Canadians—1 in 5 people! This number is expected to rise in the coming years, highlighting the need for more awareness and support. 

Did you know:

➡2.4 million Canadians report that arthritis significantly limits their daily activities, impacting their ability to work and care for themselves.
➡ Nearly 60% of arthritis patients are women, with the condition affecting 1 in 4 women compared to 1 in 6 men.
➡ Among older adults, nearly 50% of Canadians aged 65 and over suffer from arthritis, making it a leading cause of pain and disability in this age group.

These numbers underscore just how widespread and concerning arthritis is in Canada.

Understanding Arthritis

There is no known cure for arthritis, characterized by inflammation of the joints, and often accompanied by debilitating pain. Imagine a pain so intense, it affects your ability to perform daily tasks and function, potentially reducing your overall quality of life. At Alliance Chiropractic & Wellness Clinic, we understand how challenging arthritis can be. We offer a variety of treatment options to help you manage your symptoms, promoting function and supporting your ability to continue to maintain an active and fulfilling life.

Arthritis encompasses more than 100 different types of joint diseases.The most common forms are:

  • Osteoarthritis (OA): Often referred to as degenerative joint disease, OA is caused by the wear and tear of cartilage, the protective tissue at the ends of bones. This leads to pain, swelling, and decreased mobility (movement)  in the affected joints.
  • Rheumatoid Arthritis (RA): An autoimmune disorder where the immune system mistakenly attacks the body’s own tissues, leading to inflammation and joint damage.

While these conditions can significantly impact your life, chiropractic care can help patients manage arthritis symptoms using a holistic and drug/surgery free approach.

How Chiropractic Care Helps Manage Arthritis

Chiropractors are experts in musculoskeletal health, and offer a variety of treatment options to help patients manage arthritis symptoms. Whether you’re dealing with the early stages of osteoarthritis or more advanced rheumatoid arthritis, chiropractic care can provide significant symptom relief and improve your quality of life.

Early Detection and Diagnosis

Early intervention is the key to managing arthritis effectively. At Alliance Chiropractic, we start with a comprehensive assessment to understand your history and symptoms to identify the type of arthritis you’re dealing with. This may include a physical examination, imaging tests, and a review of your medical history.

By diagnosing arthritis early, we can develop a treatment plan to help alleviate pain, restore movement, and improve function. Many of our patients also cite reduced medication use as a benefit of ongoing chiropractic care.

A Variety of Treatment Options and Personalized Care Plans  

Once a diagnosis is made, we work with you to create a treatment plan customized to your needs. Treatment options may include:

  • Joint Manipulation: Gentle adjustments to improve joint mobility and reduce pain. This is particularly effective in managing osteoarthritis symptoms by reducing the pressure on affected areas.
  • Soft Tissue Therapy: Techniques such as massage and myofascial release to relieve muscle tension and improve blood flow around the joints, helping reduce pain, swelling,  and stiffness.
  • Exercise Therapy: Customized exercises focused on strengthening the muscles around the joints, improving flexibility, and enhancing overall joint function. Movement and regular physical activity is crucial for managing arthritis and maintaining mobility.
  • Lifestyle and Ergonomic Advice: Guidance on how to modify your daily activities and environment to reduce joint strain. This may include postural advice, guidance to create ergonomically correct office/work spaces, or providing safe techniques for daily tasks such as lifting and bending. 

An Integrated and Collaborative Approach for Comprehensive Support

At Alliance Chiropractic, we believe in a collaborative approach to arthritis care and management, and will work closely with other healthcare professionals, including your family doctor, rheumatologists, and physical therapists. If you require additional diagnostic tests or specialized treatments, we can collaborate with others on your medical team. This integrated approach allows us to monitor and understand all aspects of your condition so we can better support  pain management and help your restore and maintain your optimal level of health and well-being.

The Benefits of Chiropractic Care for Arthritis Patients

Patients who incorporate chiropractic care for arthritis treatment and management plan, benefit from:

  • Pain Relief: Through joint manipulation, soft tissue therapy, and other treatments, chiropractic care can significantly reduce the pain and discomfort associated with arthritis.
  • Improved Mobility: By improving joint function and reducing stiffness, chiropractic care can help you maintain or even enhance your mobility, allowing you to stay active and independent.
  • Enhanced Quality of Life: Managing arthritis symptoms effectively can improve your overall quality of life, making it easier to perform daily activities and enjoy the things you love.

Take Action This Arthritis Awareness Month

Living with arthritis doesn’t have to mean living with constant pain and limited movement. With the right care and support, you can manage your symptoms and lead a fulfilling, active life. If you or a loved one is struggling with arthritis, consider chiropractic care as a safe, effective option for managing your condition.

At Alliance Chiropractic & Wellness Clinic, we’re committed to helping you navigate the challenges of arthritis. Contact us today to schedule an assessment and learn how our personalized care plans can help you manage pain and maintain function so you can continue to do the things you love.

Information for this blog was sourced from the Arthritis.ca, Ontario Chiropractic Association and the Canadian Chiropractic Association.

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Harnessing the Power of Positive Thinking for a Healthier Life

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Positive Thinking Day, acknowledged every September 13th, is a reminder of the profound impact that a positive outlook can have on our health and well-being. At Alliance Chiropractic & Wellness Clinic, our focus is on neuromusculoskeletal systems (think nervous system, spine, and muscles) but know that overall health consists of a variety of other factors. In honour of Positive Thinking Day, delve into why and how an optimistic mindset can impact your overall well-being. In fact, research shows that your outlook can significantly influence stress levels, immune response, and how you feel, impacting your overall quality of life.

The Link Between Positive Thinking and Health

You may have heard the phrase “mind over matter”? And when it comes to your health, there is truth to this saying. Research teams at Johns Hopkins Medicine showed that those with a positive outlook were significantly less likely to experience cardiovascular events, even when they had a family history of heart disease. The connection between positivity and heart health might be a result of an optimistic mindset helping protect the body against inflammatory damage caused by stress.

The Mayo Clinic lists the following health benefits associated with positive thinking:

  • A longer lifespan
  • Lower rates of depression
  • Improved coping skills during periods of stress
  • A lower risk of cardiovascular disease. 
  • Positivity enhances mental health AND supports physical well-being, contributing to a healthier, more resilient body.

Understanding and Shifting Your Self-Talk

Positive thinking often begins with your internal dialogue – “self-talk” can either be positive or negative, and plays a crucial role in shaping your outlook on life. If you often find yourself dwelling on negative thoughts or expecting the worst in situations, your self-talk may be affecting you more than you realize.

Recognizing and shifting negative thought patterns is the first step towards cultivating a more positive mindset. For example, reframe “I always mess things up,” to  something more positive such as, “I am learning and improving every day.”  Here’s a list of common negative self-talk phrases and examples of positive reframes. A shift in thinking can change how you perceive challenges and help reduce stress and anxiety. For those suffering from frequent anxiety bouts, here’s a great article on techniques to help manage.

Practise makes Perfect - Strategies for a Positive Mindset

Cultivating a positive mindset requires time, effort, and practise but the benefits are well worth it. Here are some strategies to help you start thinking more positively:

  • Smile Often: Even if you do not feel like it, try it. Smiling can reduce your heart rate and blood pressure during stressful situations. Research supports that even forced smiles can decrease stress levels. So, the next time you feel overwhelmed, try watching a funny video or recalling a happy memory to help you smile and lighten your mood.
  • Shift Perspective: When faced with a stressful situation, try to see it from a different perspective. For instance, if you are stuck in traffic, instead of focusing on the frustration, use the time to listen to your favorite music or a podcast you enjoy. Reframing challenges as opportunities can help you maintain a more positive outlook.
  • Improve Resilience: The ability to bounce back from adversity, or resilience, is closely linked to positive thinking. Strengthen your resilience by nurturing strong relationships with family and friends, accepting that change is a part of life, and taking proactive steps to solve problems rather than avoiding them.
  • Surround Yourself with Positivity: The people you spend time with can greatly influence your mindset. Make an effort to connect with those who are positive and supportive, as they can help uplift your spirits and reinforce your optimistic outlook.
  • Engage in Healthy Habits: Regular exercise, a balanced diet, and adequate sleep are essential for maintaining a positive mindset. Physical activity, in particular, has been shown to boost mood and reduce stress, making it a critical component of positive thinking.In a recent blog, we highlighted the power of routines and their benefits to your health.

The Long-Term Benefits of Positivity

Positive thinking not only improves your mental well-being but also helps safeguard your physical health. Optimism has been linked to numerous health benefits, including a stronger immune system, improved heart health, and protection against chronic diseases.

At Alliance Chiropractic, we encourage our patients to embrace the power of positive thinking as part of a holistic approach to health. Whether you are dealing with stress, recovering from an injury, or simply looking to improve your overall well-being, a positive mindset can make a difference.

Questions about how to cultivate positive thinking or the benefits to your health? Feel free to contact us. Our team is here to support you on your journey to optimal health and wellness.

Information for this blog was sourced from Johns Hopkins Medicine, Healthline and Mayo Clinic.

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