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Small Changes for a Healthier 2025: Your Top 10 Guide to Rebooting Your Routine

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As 2025 begins, it is the perfect time to prioritize your health and wellness. Making small changes to your routine can lead to significant improvements in your overall quality of life. At Alliance Chiropractic, we know that good habits must be achievable and sustainable. 

To get you started, here is a top 10 guide to help reboot your routine for a healthier year.

1. Move Your Body, Lift Your Mood

Feeling sluggish? Get moving! Physical activity helps promote a healthier mind and body. Whether it is a brisk walk, a dance party in your living room, or a yoga session, find activities you enjoy to keep you moving. Need inspiration? Check out our blog for World Mental Health Day.

2. Stretch, Smile, Shine Every Morning

Start your day off right with a quick stretch session. Stretching increases flexibility and wakes up your muscles, setting a positive tone for the day ahead. If you have a chronic injury or a known problem area – talk to us – we can identify specific stretches to help. For those with shoulder issues, check out our blog on four shoulder stretches.

3. Sip Smart: Water Over Everything

Replacing sugary or alcoholic beverages with water can have a transformative effect on your health. Staying hydrated supports digestion, skin health, and energy levels. Need motivation? CDC’s updated alcohol guidelines encourage moderation, making water a smart alternative.

4. Say Goodbye to Sneaky Sugars

Sugar hides in the most unexpected places. Become a label analyzer, and learn to spot names like maltose and high fructose corn syrup. Why? Ultra-processed foods are not only unhealthy but are also significant contributors to severe health conditions. High consumption is linked to a 58% increased risk of cardiovascular disease mortality and a 52% higher risk of death from ischemic heart disease and cerebrovascular causes. 

5. Prioritize Self-Care

Taking care of yourself is not indulgent; it is essential. Enjoy a relaxing bath, meditate, or spend time doing something you love. Research shows that practicing self-care can lead to numerous benefits, including:

  • Increased self-esteem and self-worth
  • Reduced stress, anxiety, and depression
  • Enhanced resilience and coping skills
  • Improved relationships and social connections
  • Greater overall life satisfaction

Interested in learning more? This blog explores why self-care is important and should be on everyone’s list of priorities.

6. Fitness Fun for the Whole Fam

Exercise is better together! Head out for a family hike, try tobogganing, or explore local waterfalls. Not only is this a fun way to socialize but you’ll gain the benefits of physical activity. We live in a fantastic community with plenty of opportunities for outdoor adventures so take advantage. 

7. Flip the Script on Negativity

Recognizing and shifting negative thought patterns is key to fostering a positive mindset. For example, instead of saying, “I always mess things up,” reframe it to, “I am learning and improving every day.” Practicing positive thinking can help reduce stress and improve your outlook on life. Find more practical tips in our blog on positive thinking.

8. Breathe in the Beauty of Nature

Step outside and soak up the benefits of fresh air and sunshine. A walk in the woods or a moment in your backyard can reduce stress and re-energize you. Learn more about the  health benefits of being outside in our recent blog. 

9. Tech Detox: Protect Your Posture

Global estimates suggest that up to 75% of people engage in daily activities that can lead to ‘text neck syndrome’. This condition results from poor posture during prolonged device use and can have lasting effects on musculoskeletal health. This is why avoiding “text neck” and other posture problems is essential. 

10. Make Healthy Eating Delicious

Healthy food does not have to be boring. Add colour to your plate with fruits and vegetables, and experiment with new recipes. Small changes such as minimizing consumption of processed foods and prepping meals ahead of time, can make healthy choices easier. For healthy eating during the holidays, visit our blog.

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 our blog library.

Holiday Experiences: Fun and Affordable Activities for Families

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The holiday season is ideal for spending time with friends and loved ones, and enjoying fun and meaningful experiences. At Alliance Chiropractic, we love hearing patients tell us about their favourite activities and how they create lasting memories. We thought it might be useful to highlight why shared experiences are important and some budget-friendly ideas to consider this holiday season.

Get Outside!

Outdoor activities are a fantastic way to enjoy quality family time without breaking the bank. Layer up to keep warm and consider these simple and fun options:

  • Holiday Light Walks: take an evening stroll to admire neighborhood holiday displays.
  • Winter Scavenger Hunts: explore local parks while searching for seasonal items like pinecones or holiday decorations.
  • Tobogganing or Snow Play: embrace the joy of winter with tobogganing, building snow forts, or crafting snow angels.

The greater Hamilton region offers plenty of trails and beautiful parks to explore. Focus on being together and enjoying the lights of the season and all that nature has to offer.

Game On - Boost Brainpower while Having Fun

Playing board games as a family is a fantastic way to boost cognitive function while spending quality time together. Board games can enhance memory, critical thinking, and problem-solving skills for players of all ages. In addition to the cognitive benefits, they promote social interaction and teach valuable lessons in teamwork, strategy, and patience. Consider options like Scrabble, Chess, or cooperative board games that require a variety of skills and are suitable for all ages.

Prioritize Experiences over Expenses

Choosing experiences over material items can offer so many benefits, making them far more valuable in the long run. We can all relate to toys being played with for a few hours or days and then discarded or forgotten. However, activities such as trips to a museum, picnics, or baking together are opportunities to plan and share experiences, create memories, and foster connections between people. 

Plus, shared experiences contribute more significantly to happiness than material goods. Research tells us that experiences lead to greater satisfaction because they become a part of our identity and provide lasting memories. As noted in, Scientific American,  “Shared experiences, more than material things, bring people together.”

Volunteer to Make a Difference

The holiday season is a wonderful time to gather with friends and family, and volunteering is one of the most meaningful ways to share the spirit of the season. While outdoor projects like park clean-ups are still fantastic options, soup kitchens and holiday outreach programs often see an even bigger surge in demand at this time of year. With economic uncertainties making resources tighter for many, your time and effort can offer real relief. Whether you’re serving meals, assembling care packages, or simply offering a warm smile, every gesture counts. For opportunities in Hamilton, you can visit Hamilton.ca’s volunteer opportunities page, or volunteerhamilton.ca.

Involving children in these activities imparts essential values of empathy and social responsibility.

Final Thoughts

You can make your holiday season meaningful without the expense. There are plenty of affordable holiday activities for families to make their celebrations and the season truly memorable. Depending on the activities you choose, you can also help others within the community, and that provides even more benefits. 

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

If you have questions regarding this blog or any other health or wellness concern, contact us at Alliance Chiropractic. We’re here to support your health and keep you active throughout the holiday season and beyond.

Information for this blog was sourced from bpsmedicine, Scientific American, and Prepare for Canada.

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

Holiday Season Calm – Tips for Managing Stress

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The holiday season is busy and often stressful with shopping, gatherings, expectations, and related commitments. At Alliance Chiropractic, we recognize the importance of managing stress to prevent burnout and maintain good health. Integrating deep breathing exercises, maintaining physical activity, setting boundaries, and spending time in nature, are some ways to offset potential stress so you can enjoy the holiday season to the fullest.

Deep Breathing: Your Quick Stress Reset

Feeling overwhelmed by holiday preparations? Deep breathing is a simple yet effective technique to reduce stress and promote relaxation. Engaging in deep breathing exercises can help calm the mind and alleviate anxiety during hectic holiday preparations. Incorporating mindfulness practices, such as deep breathing, into your routine can help you stay present and manage stress effectively.

Get Moving: Keep Your Body and Mind Energized

Regular physical activity is essential for maintaining mental and physical health. Engaging in exercises like walking, yoga, or even dancing can boost your mood and energy levels. Encourage your family to participate in activities like hiking, snowshoeing or sledding to add fun and promote physical health during the busy holiday season.

Set Boundaries: Protect Your Energy

Do holiday obligations feel like too much? It’s important to set realistic expectations and communicate your limits to family and friends. Politely decline additional responsibilities or events to help prevent feelinging overwhelmed. Set clear boundaries and communicate them as needed to help manage stress during holiday gatherings.

Find Peace in Nature

Being outside offers many benefits so be sure to make time over the holiday season to spend time in nature. Activities like hiking or simply walking in a park can rejuvenate your mind and body by reducing stress, plus the added benefits of movement which also promote overall well-being.

Final Thoughts

The holiday season should not leave you feeling drained. Incorporating these tips can ensure you are able to enjoy whatever celebrations, gatherings, and festivities you have planned, while also protecting your mental and physical health. Remember, self-care is one of the best gifts you can give yourself this season, as well as something to keep in mind throughout the year.

Supporting your health and wellness is a priority at Alliance Chiropractic. 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.

If you have any questions regarding this blog or any other health or wellness concern, contact us at Alliance Chiropractic. We are here to support you so you can stay healthy and active throughout the holiday season.

Information for this blog was sourced from Calm.com, VeryWellMind, and Harvard.

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

Sweets, Treats, and Decadence Galore: Tips for Healthy Holiday Eating

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The holiday season brings joy and celebration, but it can also challenge healthy eating habits. At Alliance Chiropractic, we understand the importance of maintaining a balanced diet during this busy and festive time. Enjoy the holidays without compromising your health by focusing on portion control, mindful eating, nutrient-rich foods, and moderating alcohol intake.

Take Charge of Portion Size

Overeating can leave you feeling sluggish and uncomfortable but restricting treats and foods you enjoy is neither fun nor satisfying. Manage portion sizes to enjoy your favorite dishes without going overboard. Additionally, try filling half your plate with fruits and vegetables to ensure you’re consuming necessary fiber and nutrients. This helps promote satiety (feeling full)  and reduces the temptation to overindulge in calorie-rich foods.

Savor Every Bite with Mindful Eating

The holidays are meant to be enjoyed, but eating too quickly or out of habit can lead to regret later. Mindful eating involves paying full attention to the entire eating experience, savoring each bite, and recognizing hunger and fullness cues. This practice also helps prevent overeating and enhances enjoyment of your meals. To eat mindfully during the holidays, avoid skipping meals, as this can lead to excessive hunger and poor food choices later. Instead, maintain regular eating patterns to support better food related decision-making at holiday gatherings. 

Pick Foods that Delight and Nourish

Nutrient-rich choices fuel your body and keep you energized during the busy season. Opt for lean proteins like tofu or turkey breast without skin, which is lower in fat and calories. Choose complex carbohydrates such as sweet instead of white potatoes for added fiber and nutrients. Including a variety of vegetables and whole grains ensures a balanced intake of essential vitamins and minerals.

Keep Your Celebrations Balanced with Alcohol Moderation

Alcohol can sneak in extra calories and affect your health more than you realize. During the holiday season, alcohol consumption often increases, which can lead to additional health risks beyond excess calories. To maintain good health, limit alcohol consumption by choosing non-alcoholic alternatives or setting personal limits. Being mindful of your drinking habits not only prevents overindulgence but also promotes overall well-being.

Final Thoughts

By implementing these strategies, you can enjoy the holiday season AND support your overall health and wellness. Remember, making good choices allows you to enjoy the  festivities without compromising your well-being. Questions regarding this blog or any other health or wellness concern? Contact us – we are here to support you so you can make the most out of your holiday season. 

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

Information for this blog was sourced from TheScottishSun, WTAP, NYPost, Alcohol.org, and our previous blog.

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

The Best Holiday Routine for Energy: Stay Active and Refreshed

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The holiday season is full of excitement, gatherings, and delicious treats, but it can also bring late nights and chaos to routine, sometimes leaving us feeling drained. At Alliance Chiropractic, we understand how important it is to maintain your energy during one of the busiest times of the year. In this blog, learn expert-backed tips on how to sustain your energy levels so you can make the most of the busy holiday season.

1. Keep Moving: Embrace Physical Activity

Regular exercise boosts energy levels and enhances mood. Brisk walking, ice skating, or family dance sessions are great group activities to keep everyone active during the holidays. Research indicates that short walks after eating can improve blood sugar regulation and is another way to improve your energy levels throughout the day.

2. Sleep: Stick to a Routine

Sleep is also essential when it comes to maintaining energy. Aim for seven to nine hours of quality sleep each night, even during holiday events. Establishing a regular sleep routine helps regulate your body’s internal clock, promoting better rest and increased daytime energy. Irregular sleep schedules can increase the risk of cardiovascular health, highlighting the importance of consistency. 

3. Fuel Your Festivity with Balanced Meals

With homemade treats and festive shindigs, the holidays often include plenty of indulgent foods. Start your day with a protein-rich breakfast to stabilize blood sugar levels and provide sustained energy. Incorporate high-fiber carbohydrates and healthy fats into your meals, and enjoy treats in moderation. Bringing healthy, high-protein dishes to potluck gatherings is another way to ensure nutritious options are available.

4. Take Vitamin D Supplements

Vitamin D plays a crucial role in regulating sleep-wake cycles, managing mood, and maintaining energy levels. During winter months, reduced sunlight exposure can lead to lower vitamin D levels, which has been linked to fatigue, lower energy, and a sad or depressed mood. Speak to your health care provider about Vitamin D supplements to offset potentially low levels. Consuming vitamin D-rich foods like fatty fish, fortified dairy products, and egg yolks can also help maintain optimal levels.

5. Hydration: The Energy Booster You Need

Staying hydrated supports nutrient transport, ensuring your body can deliver essential vitamins and minerals where they are needed, helping maintain steady energy levels.  Aim to drink 8-10 cups of water daily, as dehydration can lead to fatigue and decreased alertness. Carrying a water bottle and setting regular reminders can help keep you on track, especially during dry winter months.

6. Manage Stress with Mindfulness

The holiday season can be stressful and affect your energy levels. To help manage stress and promote relaxation, consider mindfulness techniques such as spending a few minutes each day to reflect on things you are thankful for; journalling; practising focused breathing; or using a guided mindfulness app. Being able to manage stress not only helps maintain your energy levels but also supports overall positive well-being.

Final Thoughts

The holiday season should not leave you feeling burnt out or wanting a few days to recover from it all. Create your own healthy holiday routine to include physical activity, balanced nutrition, sleep, hydration, and stress management. Taking care of you means enjoying the festivities while staying energized and healthy.

Alliance Chiropractic is dedicated to supporting your health and wellness. While our focus remains on 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.

If you have any questions about this article or other topics related to your health, contact us.

Information for this blog was sourced from BusinessInsider, SharonPalmer.com, NYPost, NeuroLaunch, and adelaidenow

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

Tips for the Holiday Season: Prioritizing Your Health and Wellness

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The holidays are filled with joy, celebrations, and the warmth of gathering with loved ones. But with all the festivities, it’s easy to slip into habits that can leave us feeling drained or sluggish. This holiday season, consider a few refreshing adjustments to help keep you balanced and energized, allowing you to truly enjoy the spirit of the season without compromising your health and wellness. Here are some simple, actionable tips to keep holiday routines balanced and ready for all that the season brings.

More Isn’t Always Better

Looking for tips for a balanced holiday routine? Start by focusing on the quality of the treats you enjoy rather than the quantity, allowing yourself to fully appreciate each special dish while taking care of your health. Whether it’s a slice of pie, a favourite dish, or your favourite holiday drink, allow yourself to savour each bite without worrying about overindulgence. And if you are one of those who just has to try everything served, go for smaller portions.

Be mindful of the quantity of alcohol you intake. Recommendations and guidelines for alcoholic drinks have recently changed as detailed in a previous blog: Rethinking Alcohol: New Research Challenges our Traditional Beliefs.

Keep Moving Even if You Can’t Schedule a Workout

One of the most effective ways to achieve balance between long drives, seated dinners, and engaging conversations over the holidays is to incorporate small movements into your day. Rather than stressing over not having time to complete your usual workout, find small opportunities to move throughout your day. Take a brisk walk after a meal; offer to run errands, or head outside with friends and family to change things up. Small, regular bursts of movement can keep you energized for the busy season and minimize guilt associated with missing workouts.  

If you are travelling over the holidays, check out our blog on tips to prevent pain and support mobility.

Set an Intention for Each Day

It’s easy to get caught up in holiday demands, so set a simple intention each morning. This might be as straightforward as drinking more water, taking a few moments to relax, or connecting with someone special. Setting a daily intention gives you a positive focus, helping you feel more centred and engaged in what matters most.

Hey There Hydration

Amidst holiday cocktails and rich foods, it’s essential to stay hydrated. Consider carrying a water bottle or setting reminders to drink water throughout the day. This not only helps keep energy levels stable but also helps your body process rich holiday foods more efficiently. Hydration needs vary based on factors such as activity level, climate, and overall health. As advised by Health Canada, drinking water throughout the day and paying attention to your body’s signals can help maintain proper hydration during the holidays.

Give Yourself a Chance to Recharge

With all the excitement, finding time to recharge is essential. Even taking a few minutes to sit quietly with a cup of tea, practice breathing exercises, or unwind with a book can rejuvenate you for the next gathering. When you balance social gatherings with personal downtime, you’re more likely to feel present and joyful in each moment. 

To learn more about creating a wellness-focused routine, check out The Power of Daily Routines: How Habits Can Enhance Your Well-being. It gives you a deep dive into balancing routines to support mental and physical health.

Embrace a Holiday of Gratitude

Shifting your focus from “getting it all done” to appreciating what you have can make a huge impact. Reflect on moments that make you feel grateful, like the company of friends and family or simple holiday joys. This mindset can reduce holiday stress, allowing you to embrace the season with a sense of peace and purpose. Gratitude also helps to offset negativity by bringing focus to positive, genuine, and fulfilling activities and experiences.

Plan Ahead for Enjoyable Choices

One easy way to stay balanced is to plan meals that you know will make you feel good. If you’re going to a holiday event, you could bring along a balanced dish, like a colourful veggie platter or a nourishing homemade side. By planning ahead, you can make it easier to keep a balanced plate while enjoying the holiday spread.

Find Joy in Giving

Consider adding acts of kindness to your holiday season. Whether it’s donating to a local cause, helping a neighbour, or participating in a charity drive, these gestures can make the holiday season feel more rewarding and fulfilling. 

Now in its 18th year, Alliance Chiropractic is once again supporting the Good Shepherd’s holiday season outreach programs by hosting a toy drive. New and unwrapped gift items and toys can be dropped off to the clinic during regular clinic hours until December 17th. There are many charity organizations providing countless volunteer opportunities in the Greater Hamilton area. 

Small Changes for Big Results

By bringing small, intentional changes to your holiday routine, you’ll find a sense of balance and fulfillment that makes the season all the more enjoyable. At Alliance Chiropractic, our focus is on your musculoskeletal system, but we are here to support you with any questions, comments, or concerns about health and wellness. If we do not have the answers, we will gladly help you find someone who does.

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 thehealthinsider.ca and the Health Canada

The Health Benefits of Charity: How Giving Back Supports Well-Being

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Looking forward to the upcoming holiday season and spending quality time with family and friends? Many will be!

However, for some, the holiday season can be a struggle for a variety of reasons. For the past 17 years, the patients and families of Alliance Chiropractic, have collected toys and gift items to support the Good Shepherd Centres of Hamilton.  We believe that giving back to the community is important, and as it turns out, research shows that helping others is also a powerful way to boost your own physical and mental well-being. Let’s explore how. 

Helping Others is Good for your Health

You might have heard that helping others can boost your mood, but the health benefits of charity go much deeper. Research shows that those who engage in charitable activities experience lower levels of stress, improved mental health, and even physical benefits. For instance, studies have found that volunteering can reduce inflammation markers in the body, similar to the benefits of regular exercise. Additionally, acts of kindness activate reward centers in the brain, increasing happiness and providing a sense of purpose​.

In another study, adults with high blood pressure who spent money on others, experienced a significant reduction in blood pressure, comparable to beginning an exercise routine or adopting a healthier diet. This highlights the profound physical impact that charitable giving can have on health​.

The Mental Health Boost of Charity

One of the most immediate benefits of charitable work is the mental boost it offers. Helping others has been shown to reduce anxiety and depression symptoms by fostering a sense of connection and purpose. When we participate in charity, our brains release oxytocin, serotonin, and dopamine—neurochemicals that elevate mood and combat stress. Regular engagement in altruistic activities is also associated with reduced risk of cognitive decline in older adults, showing that charity can be as beneficial for the mind as it is for the heart​.

Social Health Benefits of Charity

Charitable activities also improve social well-being. Volunteering creates opportunities to connect with others, building friendships and fostering a sense of belonging. Shared experiences can reduce feelings of loneliness and isolation while increasing overall life satisfaction. By working towards a common goal, volunteers often develop strong support networks, making charity work a powerful tool for improving a sense of connection at the individual and community level.

Physical Health Perks of Charity

In addition to mental health benefits, giving back has positive effects on physical health. Research shows that charitable activities can increase longevity and reduce the risk of certain chronic illnesses. For example, volunteering has been linked to lower risks of hypertension, while helping others has been shown to improve overall cardiovascular health.

Charity also promotes a more active lifestyle. Whether you are sorting donations, delivering goods, or participating in events, these activities promote movement.

How to Find Local Charities

If you’re interested in exploring other causes, many organizations in Hamilton provide opportunities to give back. You can find local charity organizations by cause by clicking here to see the variety of nonprofits making a difference in our community.

Incorporate Charity Into Your Holiday Season

The holiday season is the perfect time to embrace the spirit of giving, with the added bonus of experiencing its positive impact on health and well-being. Here are some simple ways to get involved:

  • Donate to our toy drive for Good Shepherd: Your contribution brings joy and hope to local families in need.
  • Volunteer locally: Organizations like Good Shepherd are always in need of volunteers for a range of services, from serving meals to assisting in shelters.
  • Make charity part of your family tradition: Involve your children and loved ones in giving back by donating toys, food, or clothing.
  • Perform random acts of kindness: Whether it’s paying it forward at a coffee shop or helping a neighbour with errands, small acts of kindness add up.

A Reminder About Self-Care

While helping others provides numerous health benefits, it is important to balance charity with self-care. It is easy to become overextended during the holiday season, so set boundaries to avoid burnout. By taking care of yourself, you are better equipped to make a meaningful impact on others.

At Alliance Chiropractic, we know that health is about more than just physical 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. Social and emotional factors play an essential role in overall well-being. As part of our commitment to the Hamilton community, we encourage you to explore ways to incorporate kindness and

generosity into your life. For those interested in holistic approaches to health, check out our previous blog on Why Helping Others is Good for your Health.

Join Us in Making a Difference

This holiday season, experience the joy and health benefits of charity. Now in its 18th year, Alliance Chiropractic is hosting a toy drive in support of the Good Shepherd Centre’s holiday season outreach programs. Together, we can make a difference for families in need while enhancing our own health through the power of giving.

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.

For more information, visit goodshepherdcentres.ca. 

Information for this blog was sourced from academic.oup, psychology today, cleveland clinic, and point of light.org.

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