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World Spine Day: Small Habits make a Big Impact on Back Health

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When was the last time you thought about your back?
Chances are, unless it hurts or you can’t move, you probably don’t think much about back health.
October 16th is acknowledged as World Spine Day around the world. It’s a perfect time to raise awareness of back pain (low back pain being the most popular type), how common it is, and how to protect your back health, so you can keep enjoying the activities you love.

How big is the low back pain issue?

Big.

The most common form of back pain is low back pain (LBP) and it does not discriminate, affecting individuals at any age and stage of life. An estimated 619 million people worldwide experience LBP, and that it is expected to increase substantially given an aging population and modern (sedentary) lifestyles.

The numbers are startling:

  • LBP is the leading cause of disability worldwide and in Canada
  • A third of Canadians report that LBP limits their work and daily lives
  • LBP is the second leading cause (after the common cold) of workplace absences in Canada
  • One in four Canadian work absences are due to low back pain
  • Medical costs for LBP are estimated between $6B and $12B in Canada
  • This does not include disability payments or lost productivity

Source: Bone and Joint Canada, Canadian Chiropractic Association, and World Health Organization

What triggers back pain?

Like most things in life, it’s complicated.

The most common form of back pain is ‘non-specific LBP’, affecting 90% of patients.

This means that in 90% of cases, it is not possible to identify a disease or structural problem causing the pain.

However, lifestyle appears to be a major contributor. Typical risk factors for poor back health and low back pain include:

  • Inactivity or a sedentary lifestyle
  • Smoking
  • Being overweight
  • Excessive or improper physical activity
  • Gender 

Although low back pain can affect anyone – children, adults, older adults, it is more common among women and those between the ages of 50 and 55 years of age.

Back pain is estimated to affect 80% of people at least once in their lifetime.

Rest or movement? What is best for back pain sufferers?

It may be tempting to lie down or prioritize bed rest but if you or a loved one is experiencing back pain, this is actually one of the worst things you can do.

Research shows that limiting all movement may actually delay a person’s recovery by contributing to muscles seizing up or promoting a loss of muscle strength.

Instead, perform gentle movements such as walking and stretching. However, don’t perform movements that hurt and consult a licensed healthcare professional first so you don’t aggravate anything.

Tip: Chiropractors offer acute, maintenance, and supportive care options, depending on the root cause of pain, your health history, and wellness goals. Learn more in this recent blog.

How to prevent back pain?

There are some back pain risk factors that are preventable and others that are less so (such as your gender). Here are lifestyle habits to consider to minimize your risk of back pain:

Maintain a physically active lifestyle

  • Walk whenever possible, take stairs, park a little further from the grocery store

Optimize mental well-being

  • Life gets busy so prioritize self-care and having moments of quiet. Talk to a trusted confidante or your primary health care provider if you require additional support.

Maintain a healthy body weight

  • This will vary by individual but help yourself by maintaining a balanced diet and physically active lifestyle.

Avoid smoking

  • Research shows that smoking may contribute to low back pain by affecting blood flow and nutrient delivery to the back and spine.

Ensure regular good sleep

Maintain strong social connections

  • Meaningful connections support longevity and overall wellness, and can help with injury recovery and prevention.

Prioritize good study and workplace ergonomics

  • Given the time most individuals spend at a desk, either at work or studying, prioritizing proper ergonomics is essential. Keyboard and monitor placement, foot position, and desk and chair height, are all factors that can affect posture and potential pain levels.

Tip: Here are modified exercises you can perform to protect your back or minimize pain if you are suffering or recovering from a previous injury.

We've got your back - a final word

Low back pain is a significant health care issue and chances are that you or a loved one will likely experience at least one episode during your lifetime. It’s good to know the risk factors and lifestyle habits you can incorporate to reduce your risk. 

Your musculoskeletal health is our priority. If you have questions about this blog or any other health and wellness concern, contact our team. If we can’t help, we will recommend alternate resources that can.

Information for this blog was sourced from: the Alliance blog library, Bone and Joint Canada, Canadian Chiropractic Association, the Government of Canada, IHME, and World Health Organization.

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

October is ADHD Awareness Month: A Guide for Patients and Parents

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October is Attention Deficit Hyperactivity Disorder (ADHD) Awareness Month, and a good time to raise awareness of this increasingly common condition.

Did you know that ADHD affects:

  • 1.8 million Canadians (1 out of 21 Canadians)
  • Approximately 4% – 6% of Canadian adults
  • Approximately 5% – 7% of Canadian children
  • 65% of children diagnosed are likely to continue to experience symptoms as adults

Source: Centre for ADHD Awareness Canada

For those affected, ADHD can cause frustration, overwhelm, and an inability to focus, impacting how they live and function. This week’s blog explores ADHD signs and symptoms, how to seek a diagnosis, and resources for those affected, including caregivers.

ADHD 101

ADHD is a neurodevelopmental condition affecting how the brain manages attention, movement, and self-control. The term neurodevelopmental is used because it refers to disruptions in the brain’s development during childhood that can eventually lead to ADHD symptoms. 

Part of the challenge with identifying and diagnosing ADHD are that signs and symptoms can vary significantly, go unnoticed, or change over time. Individuals with ADHD may also have other conditions, making it even harder to identify.

Types of ADHD

There are three main categories of ADHD:

  1. Inattentive Type ADHD –  individuals have trouble focusing, listening, or following instructions. They often make careless mistakes, appear to daydream, or seem to “tune out.” They might forget things easily, lose items like homework or jackets, or avoid tasks that require sustained mental effort.
  2.  Hyperactive-Impulsive Type ADHD – individuals often appear ‘on the go’. They may fidget, run, or climb when it’s not appropriate, have difficulty sitting still, talk excessively, or blurt out answers before questions are finished. Impulsivity can show as interrupting others or acting without thinking about consequences.
  3. Combined Type ADHD – this is the most common form, where symptoms of both inattention and hyperactivity-impulsivity are present.

Can ADHD signs and symptoms vary by age?

Yes. Not only can symptoms vary by age but also by severity. Even hormonal changes can trigger symptoms but more on that later.

ADHD symptoms usually appear in children before age 12. Patterns of behaviour are often observed in pre-school or early elementary school and are stronger, more frequent, or more disruptive than typical for kids the same age. 

While the common signs may include frequent loss of interest in toys or activities, becoming easily distracted by stimuli or unrelated thoughts, or forgetful with daily activities, it is important to remember that these behaviours are normal in all children. Most parents can recall a time when their child was tired, excited, or overstimulated and displayed one of the behaviours above.

The difference with ADHD is how often and how strongly these behaviours occur, and whether they cause ongoing challenges at home, school, or in social situations.

The Centre for ADHD Awareness, Canada has compiled a list of age specific resources including diagnosis and assessment, treatment, and education. 

Find them here:

Tip: For parents of teens, the BC Children’s Hospital has created a useful resource detailing self-care, organization strategies, and screen time.

Why diagnosing ADHD is important

ADHD is one of the most common disorders in young people. If the behaviours observed are disruptive or negatively impact a person’s relationships or daily functioning, consider talking to your family doctor, pediatrician, or a psychologist familiar with ADHD.

According to the Centre for Addiction and Mental Health (CAMH), untreated ADHD can increase the risk of future challenges such as anxiety, depression, and difficulties with relationships. Eventually, these challenges can have a negative effect on a person’s confidence and self-esteem. A diagnosis helps those with ADHD and their caregivers find strategies to manage symptoms, promote independence and confidence,  and support success. 

Gender differences related to ADHD

While boys are diagnosed with ADHD more often in childhood, research suggests there are a number of reasons that women tend to have later diagnoses. 

Possible factors include:

  1. Girls are usually not as overtly physical so their symptoms are less apparent
  2. Hyperactivity in females may exist as thoughts rather than actions so are less visible
  3. Hormonal changes in perimenopause and menopause may trigger underlying symptoms, resulting in women seeking evaluation later in life 

Tip: Learn more about women and ADHD and how a later diagnosis changed one mother’s experience in this Today’s Parent article.

Can children outgrow and ADHD diagnosis?

According to the Centre for Addiction and Mental Health (CAMH), ADHD involves a biological and developmental difference in brain function, affecting brain chemistry and structure, leading to challenges with attention and regulating emotion.  

While ADHD symptoms may improve with maturity and management strategies, for 80% of children, their diagnoses continue through adolescence, with 65% experiencing symptoms into adulthood. 

ADHD and perimenopause and menopause

Changing estrogen and progesterone levels during perimenopause and menopause can disrupt dopamine regulation and contribute to ADHD symptoms such as inattention, memory issues, emotional swings, and overwhelm. Natural hormonal changes can heighten challenges related to organization and focus, and for some women, it may prompt them to notice their own symptoms or seek an ADHD evaluation.

Tip: This article provides a deeper dive on how perimenopause and menopause can impact ADHD symptoms in women. 

A final word

For ADHD Awareness Month, our goal was to overview ADHD and provide resources for more information. Chiropractic care can not treat or cure ADHD, however, patients find routine checkups helpful in supporting their family’s overall well-being. Our treatment plans identify, treat, and manage muscle and joint issues affecting posture, balance, and movement. Addressing patients’ physical concerns, allows them to focus on other priorities or conditions with less pain and restriction.

If you have questions related to this blog or any other health and wellness concern, contact us. 

If there is a topic that you would like to see covered, let us know. We will do our best to provide answers or find resources that can. 

 

Where we sourced this information

Information for this blog was sourced from ADDitude (ADHD Science and Strategies), Centre for ADHD Awareness, Canada, Centre for Addiction and Mental Health (CAMH), and Today’s Parent, 

Concussion Awareness Week: Know the Symptoms and How to Protect your Kids

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It’s Concussion Awareness Week in Canada! 

And as school and fall/winter sport seasons ramp up, a good time to review concussion symptoms in kids and how parents can protect them against injury. 

In Ontario, Rowan’s Law Day was September 24, 2025; another reminder of the importance of concussion awareness including prompt recognition, reporting, and return to play protocols to help protect young athletes.  

What are concussions and why are they so dangerous?

A concussion is a mild traumatic brain injury (TBI), usually caused by a hit to the head or a force to the body that shakes the head. Concussions can affect how the brain functions short and long term, if not managed well.

A child’s brain is especially vulnerable because it is growing and developing, and concussion symptoms are not always easy to spot. If children sustain repeated head injuries, rushing back into activity can have serious consequences on recovery and long-term function. 

Brain health is important at every age, and that starts with smart decisions in the first 24 to 48 hours after an injury.

Don’t ignore these concussion symptoms in kids

Concussions can be missed because symptoms can take up to 48 hours to appear. Watch for combinations of these signs and symptoms:

  • Headache or pressure in the head
  • Dizziness, clumsiness, or trouble with balance 
  • Nausea or vomitting
  • Sensitivity to light or noise
  • Blurry or double vision
  • Confusion, delayed responses, or ‘not feeling right’
  • Memory problems about the event or the day
  • Irritability, sadness, or unusual emotional swings
  • Excessive sleepiness, trouble falling asleep, or sleeping more than usual

If you notice immediate concussion symptoms after a fall or collision, remove the child from the activity and seek a medical assessment. Even If a concussion is not obvious, consider sitting them out to avoid further injury and risk. When it comes to brain health, it’s better to be safe than sorry so get medical attention if there is any doubt.

Tip: This brain safety primer for parents provides more details on what to watch for and resources for those who have sustained a brain injury.

Concussion Awareness Week and Rowan’s Law Day

Concussion Awareness Week is acknowledged across Canada during the last week of September. As research expands, there is increasing concern about the impact of concussions on children in sports. 

Rowan’s Law is Ontario’s concussion safety legislation, named after Rowan Stringer, a high school rugby player who died after multiple concussions. Observed on the last Wednesday of September, Rowan’s Law Day focuses on concussion awareness and encourages athletes, parents, and coaches to learn the signs, report symptoms, and follow safe return-to-play protocol. 

As education and awareness grows, there is increasing concern about the effects of concussions on children in sports. Learn more here. 

Suspect a concussion? Consider these steps.

Early actions can make recovery smoother. Whether you’re at a rink, field, or gym, parents can take these steps:

  • Remove from play immediately and do not return the same day
  • Seek a medical assessment from a qualified healthcare provider
  • Rest relative to symptoms for 24 to 48 hours – light movement is fine if it does not make symptoms worse
  • Limit screens and noisy environments until symptoms settle
  • Inform coaches and teachers so school demands can be adjusted
  • Follow a graded return-to-learn, then return-to-play plan guided by your health care provider

Some symptoms are red flags: if there is repeated vomiting, worsening headache, seizures, weakness, or unusual behaviour, go to urgent care or call emergency services.

Tip: In the event of a diagnosis, Brain Injury Canada has put together an extensive list of resources for those living with brain injuries.

How Alliance Chiropractic supports safer recovery

If you or your child has sustained a head injury, our team can provide supportive care alongside your family physician or pediatric care team. Our musculoskeletal focus addresses physical symptoms impacting your body’s posture, balance, movement, and function. In turn, these factors can also affect your body’s ability to recover or protect against future injury.

We help patients with:

  • Cervical spine assessment and gentle treatment to address neck stiffness, headaches, and posture strain
  • Vestibular and balance screening with home drills to reduce dizziness and improve stability
  • Gradual aerobic and strength routines that align with symptom limits and school demands
  • Education for parents and young athletes about pacing, sleep, and nutrition strategies
  • Coordination with your physician, school, or sport organization on return-to-learn and return-to-play steps
  • Sport specific strength and conditioning to protect against injury and support optimal performance

Our patients tell us they feel more confident when they have a clear, step-by-step plan. Injured or simply interested in learning more, if you are in Ancaster or the Greater Hamilton Area, we can help you navigate and protect your family’s brain health.

Everyday prevention for growing brains

Young brains are especially vulnerable given they are constantly developing and growing. Here are examples of ways to lower the risk of concussions without removing the joy of sport and play:

  • Teach and model safe contact and falling skills for age and sport
  • Prioritize sleep, nutrition, and hydration to support wellness and recovery 
  • Set a ‘no same day return’ rule after any suspected concussion
  • Build neck and core strength to stabilize the head during contact
  • Encourage honest symptom reporting and celebrate smart sit outs
  • Keep equipment in good condition and check helmet fit where appropriate

Small habits and practises can keep children active, confident, and safe.

Tip:  The Government of Ontario has compiled an extensive list of concussion safety and education resources to help parents, coaches, trainers, and athletes of all ages.

A final word on next steps

Concussion symptoms in kids are easier to manage when everyone knows what to watch for and how to respond. Concussion Awareness Week in Canada and Rowan’s Law Day are perfect reminders of the importance of concussion education and safety. For guidance on neck pain, headaches, balance, or safe activity progressions after a concussion, the team at Alliance Chiropractic can help.

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

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

Where we sourced this information

Information for this blog was sourced from Ontario.ca, the Ontario Chiropractic Association, Concussion Legacy Foundation, and Alliance Chiropractic.

Overscheduled Kids: What Every Parent Should Know

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Now that schools in Ancaster and Hamilton have been in session for a few weeks and fall activities have started, how are you feeling? 

As parents, we want our kids to have every opportunity but sometimes that can result in overscheduled kids and burnout all around. If your family calendar is packed with lessons, practices, and homework, it might be time to pause and consider a reset. Children need stimulation and structure, but they also need recovery, play, and quiet. 

At Alliance Chiropractic, we often see the physical toll of modern lifestyles. This article explores the risks of overscheduling children, what to watch for, and how to find a healthy balance to protect their growth and development.

Why a packed schedule can raise stress for kids

A busy calendar can teach time management and commitment, but constant rushing can also overload a developing nervous system. When every afternoon or evening is scheduled and busy, children get fewer chances to rest, move freely, and process their day. Over time, this pattern can contribute to burnout in children  and present as irritability, sleep problems, aches and pains, or a lack of motivation. 

Common stress responses in children can include clinginess, headaches, stomach pain, withdrawal, or trouble sleeping. 

Tip: United Nations Children’s Fund (UNICEF) has created a handy reference for parents and caregivers, listing common responses to stress by age level.

Overscheduled kids may miss key skill building

Parents may think that having their kids participate in lots of activities leads to superior skills development, yet the opposite can happen when schedules are too tight. Overscheduling can crowd out essential skills like creativity, self regulation, problem solving, and persistence that typically grow during free play and unstructured time. 

Beyond financial considerations, there may also be other factors to consider such as as travel time, additional prep or pre-activity expectations, or conflicts with existing family or other commitments. These can add up if each child in your family is enrolled in multiple extracurricular activities. 

Tip: This article lists important considerations for parents when deciding on  extracurricular activities for their children.

Encourage healthy risks

“Children should be kept as safe as necessary during play, not as safe as possible”

And that’s an important distinction, as noted by Dr. Emilie Beaulieu, in a guidance document she authored for the Canadian Paediatric Society.

Outdoor risky play such as climbing, exploring, or rough-and-tumble with clear ground rules, helps children build confidence, assess danger, and develop motor skills. When every minute is supervised and scripted, children lose chances to learn how to judge risk for themselves. 

Encouraging short daily windows for supervised independence can help reduce anxiety, build confidence, and promote resilience.

Time in nature can be powerful

Nature is a free, low tech option that supports positive mood, focus, and physical health. In fact, research shows that children who regularly spend time outdoors benefit in multiple ways including improved attention, stronger fitness, and reduced stress. Just 20 to 30 minutes of outdoor play can make a difference. 

Families in Ancaster and the Greater Hamilton area have access to an extensive range of trails, parks, and greenspaces, making nature time easy to add to your routine.

Tip: Learn more about the benefits of hiking and spending time outdoors in our previous blogs.

Would you recognize burnout in your children?

Monitor your child for any changes in mood, behaviour, or habits. Depending on your child’s age, check in daily after the school day or Sunday evening before the start of a new week.  

If any of these behaviours or symptoms are familiar, your child could be experiencing burnout:

  • Mood – increased meltdowns, irritability, or withdrawal
  • Physical symptoms – headaches, stomach aches, sore neck or shoulders
  • Sleep – difficulty falling or staying asleep, restless nights, or early waking
  • School and extracurriculars – poor focus, concerns related to attending school or participating in previously enjoyed activities
  • Social – loss of interest in seeing, playing, or spending time with friends 

If any of the above are new or a change from usual patterns of behaviour, monitor closely. If they persist, consider speaking to teachers, coaches, or others who regularly interact with your child. If your child is older, try having a direct conversation to understand what could be going on. It may be time to alter schedules or lighten your child’s activity load.

Build recovery into routines

Small shifts can make a big difference. You may not need to drop activities entirely, but make sure blocks of free time and rest are actually on the calendar.

For example:

  • Protect one no-activity window each week, a blank afternoon or day for open play or nature time
  • Cap organized activities to one sport or club per season
  • Build a 30 to 60 minute after-school buffer for snacks, movement, and quiet
  • Add a daily 20 minute outdoor break after school, walk, scooter, or backyard games
  • Schedule outdoor play or a family walk before recreational screen time
    Do a Sunday backpack check, lighten the load and plan lunches together
  • Start a lights-down routine at night, consistent bedtimes and calming pre-sleep steps
  • Hold a quick Friday family review, what felt good, what felt rushed, and what to change
    Rotate chores so children contribute while learning responsibility
  • Choose one weekly family night for games, reading, or puzzles
  • Prioritizing downtime and rest matters for two reasons:
    • 1) It gives children time to reset
    • 2) It can also support and improve performance in the activities they keep.

Tip: Boredom can be beneficial. Learn more about the benefits of boredom among children in this recent Today’s Parent article.

How Alliance Chiropractic supports active kids

Our goal is to help patients feel and move better. We use a big picture approach to identify problem areas and develop individualized treatment plans that promote and maintain well-being. 

When it comes to children, here are some examples of what we provide to support their musculoskeletal health: 

  • Age appropriate care for posture strain, growing pains, and activity related aches
  • Movement analysis to identify problem areas or gaps, then simple home exercises perfect for young attention spans
  • Backpack, desk, and screen time ergonomics to prevent and reduce neck and shoulder tension
  • Sport specific strength and conditioning guidance and injury prevention
  • Activity pacing recommendations to ease transitions from desk and study time to intense physical activity such as practises or games (hint – always warm up and use safe stretching techniques!)
  • Activity and movement guidance to match lifestyles and family schedules
  • Collaboration with your family physician or other providers when symptoms require further assessment

When pain and tension are managed, children have more energy for school and play. Routines that include time for rest and recovery help guard against the risk of burnout in children, making room for the skills and development that matter most.

If your child is experiencing physical symptoms related to burnout, overuse, or overscheduling, we can help. We will assess your child to identify problem areas and develop a treatment plan. Our patients also benefit from an extensive network of Ancaster and greater Hamilton area health care providers if a referral elsewhere is necessary. 

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

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

Where we sourced this information

Information for this blog was sourced from Canadian Paediatric Society, Nature Canada, Psychology Today, The Conversation, Today’s Parent, and UNICEF.

Positive Thinking Day: Could a Daily Gratitude Practice Boost Health?

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September 13 is Positive Thinking Day, and a good reminder for all of us that a healthy mindset is trainable. Research suggests that incorporating small, realistic shifts in thinking can potentially improve how we feel.

Positive thinking and adopting a daily gratitude practice might sound light on the surface but both may actually have the power to reshape how we handle stress, pain, and life’s setbacks. When you build a daily gratitude practice, you strengthen a mindset that supports better sleep, steadier mood, and healthier choices. 

At Alliance Chiropractic, we believe in positive lifestyle habits, and the difference they can make in our patients progress, recovery, and overall well-being. 

Why Positive Thinking Day matters for your health

A positive mindset is not about ignoring real problems: it is about knowing what works, identifying options, and adopting proactive next steps. Research summaries shared by Harvard Health and PositivePsychology.com link gratitude and optimism with lower perceived stress, improved emotional well being, and healthier habits like regular exercise and better sleep. Over time, these meaningful health benefits can have a significant impact on how we feel and function. 

What does having a daily gratitude practice mean?

A daily gratitude practice does not need to be perfect to be powerful. 

The goal is to train your attention to notice the good, even on busy or difficult days. When practised consistently, gratitude helps your brain lean towards balanced thinking rather than worst case spirals. And that balanced outlook supports resilience – your ability to recover after experiencing setbacks or stress. 

A daily gratitude practice can also make movement, exercises (for fitness or rehab), and sleep routines feel more doable because you feel more hopeful and engaged. 

Tip: For parents, read our recent blog on building emotional resilience in children and why it’s important.

Quick gratitude habits you can start today

The best way to create a habit is to start small and find something you can easily repeat. Here are some examples of simple daily habits:

  • Write down three things you are grateful for (in a notebook, on your phone)
  • Tell a family member, co-worker, or friend something you appreciate about them
  • Keep a small pad in your wallet to jot down wins or kind moments from the day
  • Set an evening alarm to reflect on what you learned from a challenge
  • Say thank you out loud when someone helps you, then note how it felt

Small actions like these create momentum. Over a few weeks, your daily gratitude practice becomes a steady anchor that can improve mood and support calm focus.

Can attitude impact pain?

Positive Thinking Day is a perfect time to remind all of us that a positive mindset isn’t just nice to have; it can actually affect how we react and respond to situations.

Even pain.

Pain is felt both physically and emotionally. For example, pain can prevent us from moving well or quickly. Pain can also impact how we feel – when things hurt, it can be difficult to smile and feel cheery. 

Research shows that pain experiences are influenced by other factors such as stress, sleep, mood, and attitude –  and that is where having a positive mindset can help.  

A simple plan beyond Positive Thinking Day

Positive Thinking Day might be acknowledged once a year on September 13th annually, but gratitude should be practised daily. Here’s a simple schedule to guide you towards building and strengthening a positive mindset: 

Morning

  • Write three gratitudes, include one about your body or movement, because noticing what your body can do builds confidence and makes exercise feel more doable
  • Take a 60 second mobility and breath reset, slow neck turns, shoulder rolls, three belly breaths, because it eases morning stiffness and steadies your nervous system
  • Choose one intention for the day, patient, curious, or steady, because clear focus reduces stress and decision fatigue

Midday

  • Take a five minute gratitude walk, notice three things you like in your surroundings, because pairing movement with positive attention lifts energy for the afternoon
  • Thank someone by message or in person, because strong social ties buffer stress and improve mood
  • Reframe one snag, name what still went right and the next small step, because that turns setbacks into problem solving rather than self criticism

Evening

  • Note three good things and why they happened, because ending on a balanced review supports better sleep
  • Record one health win, a short walk, stretch, or exercise set, because acknowledging effort reinforces the habits that reduce pain and improve function
  • Start a 30 minute wind down, dim lights, gentle stretches, light reading, because a calmer body and mind fall asleep faster and stay asleep longer

How we can help

Adopting simple tools can help you feel and function better. Positive Thinking Day is a great reminder. A daily gratitude practice ensures the benefits are maintained throughout the year. 

If you live in Ancaster or the Greater Hamilton Area, our team at Alliance Chiropractic can provide individualized plans related to your musculoskeletal care. However, your overall health and wellness depends on many factors, and we are always looking to provide patients with as much information as possible to complement the care we provide, adopt a healthy lifestyle, or simply educate them on what else could be affecting their health.

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

Subscribe to our quarterly newsletter to get the latest in health trends and research. 

Where we sourced this information

Information for this blog was sourced from Harvard Health, PositivePsychology.com, and our Blog Library. 

Arthritis Awareness: Resources for Patients and Families in Ontario 

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Why Arthritis Awareness Month matters

1 in 5 Canadians live with arthritis. Even if you don’t suffer from this incurable disease, you probably know someone who does.  Arthritis Society Canada estimates that by 2045, the number of Canadians living with arthritis will grow by a staggering 50%, affecting nine million Canadians.

September is Arthritis Awareness Month, and a good time to talk about the disease and its impact on Canadians. Raising awareness can hopefully lead to earlier recognition of symptoms, better access to care, and stronger community support.

In this blog, learn about arthritis, resources available for patients, and how chiropractic care options available through the Alliance Chiropractic team can help with symptom and pain management. 

Different types of arthritis

If joint pain, stiffness, or swelling is slowing you down, you are not alone. 

Arthritis affects both young and older patients, and has no known cure. 

There are different types of arthritis. Understanding the type, can help ensure that the correct strategy is used to manage symptoms. 

Osteoarthritis

  • The most common type, osteoarthritis occurs when joint cartilage wears down over time, often in knees, hips, hands, and the spine

Inflammatory arthritis

  • Occurs when the immune system mistakenly attacks a patient’s joints, leading to swelling, warmth, and morning stiffness. Examples include rheumatoid arthritis, psoriatic arthritis, and gout

Juvenile arthritis

Affects children and teens, and if detected early can be managed to remission to ensure the patient’s growth, school participation, and play

Arthritis can affect patients of any age

Historically, arthritis was believed to impact older adults only; however, we now know that arthritis can affect patients at any stage of life. Recognizing that arthritis can look different across life stages helps patients advocate for care that matches their day to day needs.

For example, kids with juvenile arthritis may struggle with fatigue and stiffness during school or at play. Younger adults may notice flare ups that make commuting, working, or managing their young children particularly challenging. Older adults may experience osteoarthritis that affects their ability to move or function independently. 

Tip: Arthritis Society Canada has compiled life stage specific resources for kids and teens, young adults (ages 18-35), and older adults. Find them here.

Chiropractic care for managing arthritis symptoms

There is no known cure for arthritis, however, many patients seek supportive chiropractic care for managing their symptoms. Arthritis related symptoms may include pain, stiffness, and limited mobility. 

At Alliance Chiropractic, we work with patients to develop individualized treatment plans tailored to their goals. Our approach is gentle, drug free, and evidence based. Examples of approaches that are used to provide symptom relief for arthritis patients include:

  • Joint mobilization and gentle manipulation to improve mobility in stiff areas
  • Soft tissue therapy to reduce muscle guarding and relieve tension around sore joints
  • Laser therapy and electrical modalities to reduce pain and promote local circulation
  • Custom exercise plans to build strength and flexibility, supporting joint stability and improved balance
  • Ergonomic guidance for work and home including posture tips and desk/workstation set up
  • Custom orthotics and bracing guidance if foot or knee alignment is part of the problem

For many arthritis patients, their biggest goals are simple – take the dog for a walk, lift a grandchild comfortably, or enjoy hobbies such as gardening without pain or soreness during or after. Whatever your goals, we will work with you to help you achieve them. Our team is also happy to work with other health care providers who may be involved in your care, to ensure you receive the support you need. 

Simple steps for symptom relief

Small, consistent habits can often make a real difference in managing pain and ensuring safe movement and function. Arthritis Society Canada and Ontario Chiropractic Association have developed resources for patients managing arthritis symptoms. Here are some of their tips:

  • Exercise daily and choose low impact activity such as walking, cycling, or swimming 
  • Perform gentle range of motion exercises in the morning to ease stiffness
  • If knees are a concern, strengthen hips and thighs to support knees and reduce load
  • Warm up before an activity to loosen up joints and muscles
  • Pace activities by dividing tasks into smaller chunks 
  • Take short breaks to prevent pain escalating 
  • Wear stable supportive shoes to reduce stress on ankles, knees, and hips
  • Practise safe lifting technique by keeping your back straight, lifting with your legs, and using both hands for heavier items
  • Try simple joint protection habits, lift with your legs, use two hands for heavier items, and divide tasks into smaller chunks

Tip: For some arthritis patients, custom foot orthotics can help significantly. Contact us if you would like more information. 

Have other questions?

We can help. Whether you’ve been diagnosed with arthritis and are seeking pain relief or advice on managing symptoms, or supporting a loved one living with arthritis, our team is here to support you. Contact us to learn about the services we offer.

Get in touch with our team if you have questions related to this blog or any other health or wellness concern. 

Subscribe to our quarterly newsletter to get the latest in health trends and research. 

Information for this blog was sourced from arthritis.ca, OCA, and our Blog Library.

Resetting Family Routines: Why it’s Important and Tips for Parents

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Resetting family routines after summer is one of the easiest ways to help your whole household feel calmer, more focused, and better rested. When you shift from relaxed summer days to a structured school schedule, your child’s sleep, mood, and concentration can change quickly. The same is true for you. A steady routine supports immunity, sharper thinking, and steadier energy. 

Alliance Chiropractic sees Ancaster and greater Hamilton area parents and kids who want a smooth, healthy start to the new school year. Here is how you can make that reset happen. 

Why resetting family routines is important

Most of us know the difference between a rested morning and a rushed one. 

When you are tired or tense, it is harder to function. For kids, fatigue and stress often show up as slower memory and recall, less focus in class, and cranky moods. For parents, stress and fatigue can appear as tightness in the shoulders and neck, headaches, and less patience with the kids. 

Many of our patients come to us seeking support for symptom management, and while we can certainly help, until the root causes are addressed, symptoms may not fully disappear. 

That is why routines can help. They provide predictability, structure, and build confidence, promoting less tension and stress in your day to day. Parents can focus on family routines to strengthen daily performance via three key anchors:

  • Consistent sleep to support attention, learning, and immune function
  • Regular meals to stabilize energy and mood
  • Daily activity to reduce stress and boost resilience

Routines offer efficiency so you can free your family’s brainpower for school, extracurriculars, and the fun stuff.

Sleep, meals, and movement

These basics set the tone for everything else. Try these tips to create small wins that can add up fast:

  • Sleep schedule: Try to maintain a consistent sleep routine as much as possible 
  • Pre-sleep wind-down: Dim lights, read together, stretch gently, and park devices outside bedrooms
  • Balanced meals: Aim for a protein source at each meal plus colourful fruit and vegetables for steady and nutritious energy
  • Snack strategy: Pack simple pairings like apple and cheese or yogurt and berries to prevent the afternoon crash
  • Daily movement: Walk to school when possible, shoot hoops after homework, or do a family stretch session to release tension

When families establish strong building blocks, resetting family routines becomes much easier and more sustainable.

Tip: Find more information on healthy eating in our recent blog on Healthy Eating Tips: Why Every Bite Matters.

Avoid the screen trap with simple guidelines

Whether at school or work, technology is everywhere. For many families, a large part of communication and socialization also takes place on our devices. It’s important for families to establish clear boundaries so screen use remains healthy and not harmful. 

The Canadian Paediatric Society’s Centre for Healthy Screen Use provides resources for parents including guidance on creating rules and usage limits based on age. 

Consider these tips for healthy screen use:

What, when, and where: Consider usage rules. For example, homework apps are allowed at the dining table, gaming stays in the living room, and bedrooms are to be kept device free

Prioritize movement first: Adopt a play, sports, or outdoor time first before entertainment screens and recreational device use are allowed

Use visual cues: Post a weekly calendar where all members can see time blocks for homework, screen use, fun, and extracurriculars. The fridge or a kitchen wall works well

Safeguard sleep: Power down devices at least one hour before bed to support falling asleep and better sleep quality

Model the plan: Practise the habits you want to see in your children. When parents follow the rules they set, their kids tend to follow more readily.  

Tip: Learn more about the impact of devices on memory in our recent blog.

A simple 7 day reset to help get everyone back on track

Resetting routines doesn’t have to mean big sweeping changes. Here’s a sample one week plan and small steps to help parents get started:

Day 1 – map out the week

  • Write school, work, practices, and meals on a shared calendar

Day 2 – shift sleep

  • Move bedtime and wake time 15 minutes earlier and set a consistent rise time

Day 3 – plan plates 

  • Choose three breakfasts, three lunches, and three dinners to rotate for low stress variety

Day 4 – move together 

  • Schedule a 20 minute family walk, bike ride, or stretch session right after dinner

Day 5 – set screen guardrails 

  • Create house rules, pick tech-free zones, and post them where everyone can see

Day 6 – prep personal spaces 

  • Lay out backpacks, shoes, and water bottles (repeat each school), and set up a quiet homework spot for each child

Day 7 – review, adjust, recognize 

Celebrate wins, discuss what worked and what could be improved, tweak bedtimes, and choose one habit to keep building next week

How we support your family’s routine

Back to school means adjusting to new routines and schedules, and that can sometimes be tough for parents and children. The Alliance Chiropractic team often sees the physical symptoms of stress, tension, and strain that can happen with new desks, longer sitting, and heavier backpacks. We can help you address pain and improve function, making back to school season and adjusting to new routines much easier. 

We provide individualized musculoskeletal treatment plans that may include

  • Symptom relief for acute or chronic conditions
  • Guidance for injury prevention 
  • Posture, backpack, and ergonomic advice for school comfort
  • Exercise guidance to support mobility and core stability
  • Access to laser therapy or electrical muscle stimulation as needed
  • Services such as orthotics, massage, kinesiology, or naturopathic care

If you are in Ancaster or the Greater Hamilton area and are looking for support this back to school season, get in touch.

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

Subscribe to our quarterly newsletter to get the latest in health trends and research. 

Information sources: Information for this blog was sourced from the Ontario Psychological Association, the Canadian Paediatric Society, Psychology Today, and our Alliance Chiropractic blog library.

Emotional Resilience for Families and Children: Coping with Back to School Anxiety and Change

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As September nears, many of us are feeling all sorts of emotions such as nervous, excited, anxious, or all of the above.

Transitions can be tough but parents can support their children by helping them build emotional resilience. This essential life skill shapes how we respond to challenges. With small, steady habits, you can transform potentially negative and disruptive emotions into calm, focus, and excitement. 

In this blog, parents learn why emotional resilience matters and practical tips to build this essential skill among their children.

September is a season of change

The shift from long summer days to early mornings and new schools, classrooms, and routines can feel both exciting and stressful. Maybe your family is feeling the end of summer blues or is not looking forward to the shorter, cooler days of fall. Regardless of whether we feel ready or not, back to school season is upon us.

The good news? Emotional resilience can help children and parents move through this transition with calm, confidence, and excitement.

What is emotional resilience?

The Centre for Addiction and Mental Health (CAMH) describes resilience as the ability to cope with challenging situations and how individuals move forward. In other words, it’s how people bounce back after facing change or difficult situations. 

For  some children, the transition back to school can be tough with shifts in routine, new expectations, and changing social dynamics; for others, it’s a much smoother experience. Emotional resilience can make the difference.

Why emotional resilience should be on every parent’s radar

Children take cues from their environment and sense and borrow from the adults around them. When parents model steady routines and positive coping behaviour, children feel calmer and settle more quickly. The benefits? Attention improves, sleep gets easier, and mornings feel smoother. 

Given September can be hectic, it’s an ideal time to try small, repeatable habits to boost your child’s emotional resilience.

Building emotional resilience across three key levels

Resilience grows best when developed across three levels – individual, family, and environment. Using that framework, here is how parents can help.

1) Individual

  • Name the feeling and a next step. “I feel nervous, so I will ask my teacher one question to start.” Naming emotions and choosing a small action builds awareness, problem solving, and a sense of control.
  • Keep a regular sleep routine. Set a consistent bedtime and wake time, turn screens off one hour before bed, and keep devices out of bedrooms. Predictable sleep supports growth, mood, attention, and confidence.
  • Move daily. Aim for 60 minutes across the day through active play, walking, sport, or stretching. Movement improves focus, lowers stress, strengthens bones and muscles, and helps sleep quality.
  • Create predictable anchors. Eat meals together, protect enough sleep, and post a simple family schedule. Routines reduce decision fatigue, create a sense of safety, and encourage independence.
  • Limit social media and evening screens. Set clear limits and make space for unstructured outdoor play. Keeping devices off for at least an hour before bed and out of bedrooms helps children fall asleep faster and sleep better.
  • Breathe, reset, and name one tiny win. Ask your child to take three slow breaths then share one thing that went well or that they are grateful for during the drive to practice, at dinner, or before bed. This habit calms the nervous system, shifts attention to positives, and builds confidence over time.

2) Family

  • Model appropriate behaviour: Like it or not, your children are watching you. Keep phones out of bedrooms, prioritize exercise and good sleep habits, and be sure to carve out time for self-care.
  • Promote healthy habits together: Whether it’s exercising, meal planning and prep, or simply relaxing, spending this time together allows parents to build memories AND teach positive lifestyle habits at the same time.
  • Establish routines: Humans like predictability. Having morning and evening routines provide structure and build confidence because they allow children to know what comes next.
  • Provide visibility: Post schedules where everyone can see them (the kitchen is a great spot!). This includes meal times, activities, homework times, and bedtime and free time windows. 
  • Listen and validate: Encourage open conversations by actively listening. Acknowledge a problem then try to problem solve together so your child feels seen,  heard, and validated. Bedtime stories and car rides are sometimes the best opportunities for real conversation.

Tip: Looking for additional guidance on setting healthy screen time limits? The Canadian Paediatric Society has developed a guide for parents.

3) Environment: school and community

  • Identify one caring adult your child trusts: Parents cannot be all places at once. Identify a teacher, counsellor, coach, or club leader as a trusted go-to person incase stress, safety issues, or academic concerns arise.
  • Boost belonging by creating multiple social circles: One of the best ways to build friendships and foster a sense of belonging is to help your child build connections and friendships in different places. In addition to school, try to find a special interest club or activity that your child might be interested in.

When to seek extra help

Parents know their children. If you sense that something is off with your child, seek help by contacting the school, a trusted confidante, or a medical professional. 

Keep an eye out for changes in your child’s behaviour or symptoms such as ongoing withdrawal, irritability, sleep or appetite changes, and frequent headaches or stomach aches. These symptoms can signal that something deeper is going on.

Supporting families during back to school season

Coping with back to school anxiety and change can be tough but parents can boost their children’s emotional resilience with the tips suggested here. Ready your children for challenges they may face today, and build skills that will better prepare them to navigate situations they may face in the future.

Our focus remains your family’s musculoskeletal health. If discomfort, pain, or injury is making this back to school season difficult, contact us. We often see patients with physical symptoms that are the result of social, environmental, and psychological factors. If we suspect a root cause requiring additional expertise, we have a network of health care professionals we can refer you to.

Information for this blog was sourced from: CAMH — Growing Up Resilient, CAMH — Raising Resilient Children & Youth,  Ontario Psychological Association, Psychology Today, School Mental Health Ontario, Strong Minds Strong Kids, Alliance Chiropractic & Wellness Blog Library.

How Posture Affects Growth in Children

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Most parents understand that healthy growth and development depends on many factors such as lifestyle habits, nutrition, sleep, and physical activity. These factors are especially important during periods of high growth and development such as childhood and the teen years. These early years can have a big impact on a person’s future level of health and wellness. 

This blog explores how posture can affect growth and why it is important to monitor given the amount of growth happening from birth to young adulthood. 

Are your child’s daily habits positively or negatively affecting spine growth and development?

What is good posture?

Harvard Health describes posture as the way we hold our body while sitting, standing, and moving, and involves the cervical, thoracic, and lumbar curves. Good posture means that all three curves are in balance and aligned, offering protection against pain and providing stability. Poor posture can lead to discomfort and a variety of other problems related to breathing, movement, and mood.

How posture affects your child’s growth

The growth years place a lot of demand on spinal curves, requiring them to shift and adapt as muscle balance patterns are established. Poor position and alignment can nudge those patterns in the wrong direction, creating tightness in some muscles and weakness in others. 

This matters because posture influences breathing mechanics, digestion, and even energy. When a child slumps forward, the ribcage and abdomen have less room to expand, and this can negatively affect breathing, abdominal organ function, and contribute to headaches and discomfort. 

Tip: To do a quick check at home, watch your child sit, stand, and walk. 

  • Are the ears over the shoulders or drifting forward?
  • Do the shoulders look even?
  • Are both hips at the same level? 

Monitoring regularly can help you identify possible posture issues. More good posture cues are listed here. 

Lifestyle habits that can impact a child’s posture

Screens and devices. Technology can be an invaluable tool but prolonged use can wreak havoc on young bodies. Consider these four examples.

Text neck: 

This describes a forward head posture, placing extra load on the neck and upper back. Our recent blog on Text Neck Syndrome details exactly what this means and how to protect your child. 

Backpacks:

Heavy or low-slung backpacks can strain a growing spine. It’s recommended that a filled backpack weigh no more than 10-15% of the user’s bodyweight. Check out our Backpacks to Desks guide on tips to ensure a properly fitted backpack plus packing basics for back-to-school. 

Study spaces:

Child-sized seating, screens at eye level, and supported feet help maintain a neutral spine position, essential for good spinal health. 

Screen time limits:

Between work, school, and social time, your child is likely spending significant time on a computer or on their device. Encouraging regular breaks and physical activity is important. To help parents, the Canadian Society for Exercise Physiology (CSEP) usage has developed age specific 24 hour movement guidelines. 

The Canadian Pediatric Society also recently launched the Centre for Healthy Screen Use for parents with resources, answers to frequently asked questions, and guidance on screen limits for children and teens. 

Unchecked posture can be risky

When poor alignment persists through a child’s growth spurts, this can contribute to neck or back pain, headaches, and low energy resulting from muscle imbalance and joint strain. 

If you have concerns about your child’s posture or symptoms that might be  related, don’t wait. Have your child assessed by a medical professional. 

Here are some common symptoms to watch for:

  • Persistent pain in the back, neck, or shoulders
  • Uneven shoulders or hips (visible in a mirror or in photos)
  • Forward head posture 
  • Tingling, numbness, or weakness in arms or legs
  • Frequent headaches
  • Inability to carry weight such as a school backpack
  • Fatigue when sitting upright or standing 

Model habits that support good posture

One of the best things parents can do is model the behaviour they want to see in their children. When it comes to posture, limiting recreational screen time and taking frequent movement breaks are a great place to start to instill a healthy posture mindset. 

Tip: Check out Straighten Up Canada, a free, easy-to-perform video program that can be completed in just three minutes a day. Available in two options, one for adults and one for youth, these exercises are designed to be performed easily between classes, homework sessions, or whenever you need a quick movement break. 

Get checked out

A chiropractic assessment can identify movement restrictions, muscle imbalance, or ergonomic triggers that could be affecting your child’s posture. Even if your child does not have symptoms, consider having your child assessed to identify a potential issue before symptoms appear. It’s far easier to address a small problem during the growth phase than to try to correct it after years of poor posture and bad habits.

Tip: Good posture is essential for parents too – take care of you so you can take care of your loved ones. Pay attention to any discomfort or symptoms you may be experiencing because ignoring them could lead to a variety of problems.

Posture checklist for parents

Here’s a quick checklist for parents to help ensure their kids maintain good posture:

  • Regularly monitor your child’s posture.  Spot check during homework, at the table during mealtime, and when kids are at play 
  • Set up an ergonomic study area with a chair that supports your child’s feet 
  • Ensure computer screens are always placed at eye level
  • Use two-strap backpacks and limit them to 10 to 15 percent of your child’s body weight
  • Encourage movement breaks every 30 to 60 minutes
  • Follow age appropriate recreational screen time guidelines
  • Model healthy lifestyle habits (sleep, nutrition, physical activity, etc.)
  • Book regular posture assessments, especially around growth spurts

How Weather Affects Your Mental and Physical Health: Understanding Eco-Anxiety and Seasonal Triggers

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How Weather Affects Your Mental and Physical Health

Are you in a better mood when the sun is shining? Or in a bad mood when it’s dreary outside? Do you sense the weather is about to shift because you feel a migraine coming on? If so, it’s not in your head (no pun intended) because science can back you up.

Researchers have been studying how weather affects our mental and physical health for a long time. At Alliance Chiropractic, we know patient wellness is  impacted by factors that are not always obvious – from your desk at work to diet to carrying your growing toddler, we’ve seen a lot. We also often have patients come in with symptoms that appear to be weather related such as joint pain before a storm or low energy during the colder, darker months. In fact, your environment may be playing a bigger role in your health than you realize.

Let’s explore how weather can affect our bodies, why it matters, and how you can help ensure you stay feeling your best.

Feeling Anxious About the Planet? You are not Alone

Eco-anxiety or the fear of environmental harm, goes beyond worry. It can deeply affect how you sleep, feel, and move through daily life. Recent surveys show that nearly half of young adults feel climate change negatively affects their mental health.

With constant news related to extreme weather events such as wildfires, flooding, and windstorms, it is not surprising that many of us feel overwhelmed and anxious. The health impact of prolonged stress is that it can show up in various ways in our bodies.

For example, common signs of eco-anxiety include:

  • Trouble falling asleep during storms or heatwaves
  • Physical fatigue when the weather feels extreme
  • A feeling of helplessness or being stuck
  • Worsening anxiety or depression during climate-related events

     

Tip: Learn more about natural and effective ways to manage stress in our recent blog.

Is the Weather Making Your Body Ache?

Think your joints are a good predictor of weather? You may be onto something. Many people feel physical symptoms in response to changing weather conditions. At Alliance Chiropractic, we often see patients who report these symptoms and  are surprised to learn they may be linked to factors such as time of year, temperature, or air pressure.

Here are some ways weather impacts your physical health:

  • Achy or stiff joints before a storm
  • Headaches or migraines when pressure drops
  • Fatigue and low energy during cloudy, grey days
  • Trouble focusing during high heat or humidity
  • Increased soreness during restless, humid nights

These symptoms are your body’s natural response to environmental triggers. Shifts in temperature and air pressure can activate your nervous system and immune response, increasing tension and discomfort.

Understanding how weather affects your mental and physical health means you can start making smarter choices for relief and recovery.

Tip: For those wanting a deeper dive, here’s a systematic review of recent research.

Not Feeling Your Best? Check your Surroundings

At Alliance Chiropractic, we believe that true wellness is about more than addressing symptoms; it is a lifestyle with habits and an environment that supports your health every day. Factors such as air quality, natural light, and proper ventilation play an important role in how you feel. Even if you are not sick, these elements can influence your energy, mood, and overall well-being by either boosting or draining your body.

Tip: Lighting, airflow, and exposure to nature can play a major role in how you feel. Learn more about the link between the environment and your well-being. Even a simple walk outside can boost your mood and help your body reset. Read about  the health benefits of spending time outdoors  

Simple Ways to Feel Better in Any Weather

You might not be able to change the forecast but you can change how your body responds to it. Here are some strategies to help you take control:

  • Limit news overload – Give yourself a break from climate headlines and alerts
  • Soak up the light – Use a therapy lamp or go outside during daylight to lift your mood
  • Stay active – Light movement like stretching or walking can ease joint pain and stiffness
  • Surround yourself with nature – Spending time outdoors is linked to lower stress, better mood, and improved immune function.
  • Keep a wellness journal – Note when symptoms show up and track if they match the weather
  • Reach out – Talk to someone when you feel overwhelmed. A simple conversation can make a big difference.

It's Not Your Imagination – Weather Affects Your Health

Your body is affected by its surroundings, and for some of us, the impact of weather related changes can be significant. Understanding how weather affects your mental and physical health is the first step to ensuring your wellbeing. From eco-anxiety to extreme temperatures to air pressure sensitivity, for some patients, this means headaches, fatigue, and stiff joints. 

At Alliance Chiropractic, we can’t control the weather but we can manage musculoskeletal conditions and help identify what is causing your symptoms. Our team is here to support your health year-round, rain, shine, or snow..

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

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

Information for this blog was sourced from verywellmind.com, chiropractic.ca, thejoint.com, and omniclinic.ca. For more details, you can also explore peer-reviewed articles on frontiersin.org, climateandhealthalliance.org, and PMC.