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Family Day Weekend: Why Quality Time with Loved Ones Matters

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The Importance of Time with Family and Friends

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

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

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

The Science Behind Social Connections

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

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

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

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

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

Fun and Engaging Activities for Family Day Weekend

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

1. Get Outside and Enjoy Nature

2. Plan a Cozy Family Game or Movie Night

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

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

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

3. Give Back as a Family

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

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

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

4. Visit Local Attractions

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

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

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

Prioritize Social Connections Beyond Family Day

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

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

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

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

Make the Most of Family Day Weekend

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

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

Have questions about health and wellness? Contact us today.

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

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

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

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Heart Disease in Canada: A Leading Cause of Death

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

Understanding Heart Disease

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

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

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

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

What Are the Biggest Risk Factors for Heart Disease?

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

Risk Factors You Cannot Change

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

Risk Factors You Can Control

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

1. High Blood Pressure (Hypertension)

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

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

2. High Cholesterol

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

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

3. Smoking

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

4. Poor Diet

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

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

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

5. Physical Inactivity

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

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

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

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

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

6. Stress

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

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

7. Alcohol Consumption

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

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

8. Diabetes

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

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

A Surprising Risk Factor: Artificial Sweeteners

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

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

Simple Steps to Protect Your Heart

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

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

Take Charge of Your Heart Health Today

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

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

Have questions about heart health? Contact us today.

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

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

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

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

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

What is Alzheimer’s Disease?

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

Common Symptoms Include:

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

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

Supporting Your Patient’s Cognitive and Emotional Health

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

Activity Ideas:

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

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

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

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

Common Challenges:

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

Tips:

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

Resources:

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

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

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

Common Challenges:

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

Tips:

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

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

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

Resources:

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

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

Common Challenges:

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

Tips:

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

Resources:

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

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

Final Thoughts: Supporting Someone with Alzheimer’s

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

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

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

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

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

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

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

How Long-Haul Flights can Affect Your Body

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

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

Tips for a Healthy and Comfortable Flight

1. Layer Up

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

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

2. Stay Hydrated

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

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

Tip: Staying hydrated is also vital for preventing pain. 

3. Get Up and Move

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

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

4. Pack Like a Travel Pro

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

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

5. Manage Stress and Sleep

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

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

Protect Your Back During Travel

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

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

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

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

Fly Smarter, Feel Better

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

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

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

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

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

The Winter Blues: Understanding and Preventing Seasonal Affective Disorder

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If you’re noticing shifts in your mood, energy levels, and overall well-being during fall and winter, you’re not alone. In fact, 10% of all reported depression is related to a condition known as Seasonal Affective Disorder (SAD). For some people, these changes are more than just the ‘winter blues’.

At Alliance Chiropractic, we want to help you understand what SAD is, recognize the symptoms, and explore strategies to prevent it so you can enjoy every season to the fullest.

What is Seasonal Affective Disorder (SAD)?

SAD is a form of depression occurring at the same time each year, often starting in late fall and lasting through winter. Canadians are thought to be at higher risk given decreased sunlight during the colder months. While symptoms typically fade with the arrival of spring or summer, some individuals may experience a reverse pattern, with symptoms appearing in spring or summer instead. 

Common Symptoms of SAD:

  • Feeling sad or listless most days
  • Losing interest in activities you usually enjoy
  • Low energy, fatigue, and sluggishness
  • Changes in sleep patterns (oversleeping or insomnia)
  • Cravings for carbohydrates and weight changes
  • Difficulty concentrating
  • Feelings of hopelessness, worthlessness, or thoughts of self-harm

Given the potential impact of these symptoms on daily life, relationships, and work performance, it’s important to understand prevention, early recognition, and treatment options.

Understanding what Causes SAD

While the exact cause of SAD is not fully understood, researchers believe the condition may be linked to:

  1. Reduced Sunlight: less daylight during fall and winter can disrupt your body’s internal clock, leading to feelings of depression.
  2. Serotonin Levels: A drop in serotonin, a brain chemical that affects mood, may play a role.
  3. Melatonin Levels: Changes in season can alter melatonin production, affecting sleep and mood.

Living in regions far from the equator such as Canada, increases the risk due to shorter daylight hours in winter.

Preventing and Managing SAD

While SAD can be challenging, there are effective strategies to help manage symptoms and prevent them from worsening.

1. Embrace Light Therapy

Light therapy is one of the most effective treatments for SAD. Using a light therapy box for 20-30 minutes daily can mimic natural sunlight and boost serotonin levels.

Pro Tip: Position the lightbox on your desk or breakfast table in the morning to kickstart your day.

2. Boost Vitamin D Levels

Vitamin D plays a crucial role in serotonin production and overall mood regulation. During the winter months, supplements are recommended to ward against deficiencies related to decreased sun exposure.

Sources of Vitamin D:

  • Include fortified foods and fatty fish in your diet
  • Take a high-quality supplement

For more insights, explore our blog on The Importance of Vitamin D for Health.

3. Get Outside

Even in colder months, spending time outdoors during daylight hours can improve mood and energy. Bundle up and take a walk in a nearby park or try a new outdoor winter activity such as snowshoeing, skiing, or skating.

4. Stay Active

Regular exercise boosts endorphins and combats feelings of depression. If you prefer being indoors, consider physical activities like yoga, swimming, or dancing.

5. Practice Self-Care

6. Seek Professional Help When Needed

If your symptoms persist or worsen, reach out to a healthcare provider. Depending on the severity of symptoms, they may have additional suggestions on management and can discuss treatment options.

Final Thoughts: Stay Ahead of SAD

Seasonal Affective Disorder can significantly impact your quality of life if left unmanaged. By recognizing the symptoms early and incorporating preventative strategies like light therapy, vitamin D supplementation, and outdoor activity, you can help keep SAD at bay and enjoy the colder months.

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 and Mayo Clinic.

Injury Prevention Exercises for New Year’s Fitness: A Safe Start to Your Active Journey

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A new year is a fresh start and people often commit to embracing new habits such as a more active lifestyle. Whether you are hitting the gym, running outdoors, or trying yoga for the first time, preventing injuries is the key to consistency and long-term results. At Alliance Chiropractic, we are here to help you achieve a more active lifestyle, ready with practical advice on injury prevention, workout timing, and building sustainable habits.

Why Injury Prevention Should Be Your First Priority

Starting a fitness routine is exciting, but jumping in unprepared can increase the risk of injuries related to muscle strains, joint pain, or overuse. A focus on proper preparation and technique can save you from setbacks, keep you moving toward your goals, and ensure you reap the benefits of a more active lifestyle.

Warm Up Before Starting

If you are heading to the gym, especially for weightlifting, your joints and muscles need proper preparation. Dynamic stretches improve flexibility, blood flow, and joint mobility, reducing the likelihood of injury.

Stretches for Lifting Weights:

  • Shoulder Rolls and Rotator Cuff Stretches: Prepare your shoulders for pressing and pulling movements.
  • Hip Flexor Stretches: Essential for squats and deadlifts.
  • Wrist Circles: Important for gripping weights during lifts like deadlifts or bench presses.

Pro Tip: Avoid static stretches (holding a stretch for long periods) before weightlifting, as they may temporarily reduce muscle strength. Focus on dynamic, movement-based stretches instead. Visit our blog on 4 stretches to maintain shoulder mobility for more stretches.

Prioritize Recovery for Injury Prevention

Recovery is just as crucial as warming up. Rest days, hydration, and sleep allow your muscles and joints to repair, reducing the risk of overuse injuries.

Hydration Tips:

  • Drink water throughout the day, not just during workouts.
  • Consider electrolytes if you are sweating heavily to prevent cramps.

Rest and Sleep:

  • Aim for 7-9 hours of sleep per night.
  • Incorporate active recovery activities like light yoga or walking on rest days.

For more ways to support your health, explore our blog on Healthy Lifestyle for Longevity.

Why Workout Timing Matters

When you exercise can influence performance and your risk of injury.

  • Morning Workouts: Great for fat burning, but your muscles and joints may feel stiff after sleeping. Prioritize a thorough warm-up.
  • Midday Workouts: Ideal for maximizing form and focus in a less crowded gym environment.
  • Evening Workouts: Your muscles are naturally warmer, making this a great time for heavier lifts or high-intensity exercises.

Read more about optimizing workout timing in our blog on Optimal Workout Timing.

Hobbies That Double as Injury Prevention Exercises

Incorporating hobbies that improve flexibility and strength can be a fun way to stay injury-free. For example:

Yoga – builds balance and mobility, reducing the risk of falls or strains during high-impact activities

Swimming – a fantastic low-impact hobby that strengthens your entire body while being gentle on joints

Tennis – an example of a high energy activity that helps promote cardiovascular health and provides social interaction options

Consistency + Safety = Results

Injury prevention is not just about avoiding setbacks—it is about ensuring your fitness journey is enjoyable and sustainable. Don’t wait until something feels wrong to start taking care of your body – build in injury prevention from the start. By warming up, practicing proper form, and timing your workouts thoughtfully, you can make every session safe and effective.

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. 

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.

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

Posted on by admin

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.