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Category: Alliance Blog Q3

Embrace Spring: Protect Your Wrist Health with Chiropractic Care

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Welcoming the Sunshine: A Time to Focus on Wrist Health

As spring begins, many of us are eager to step outside, soak up the warmth, and engage in our favorite outdoor activities. Whether you’re hitting the golf course, playing a match of tennis, or simply enjoying a bike ride around the park, it’s crucial to pay attention to your wrist health.

Anthony's Journey: From Pain to Performance

Meet Anthony, a vibrant 20-something who loves staying active. Recently, while trying to maintain his fitness regime from home, Anthony discovered the hard way how certain exercises, especially those involving plank-style positions, can place strain on the hands, wrists, and elbows. His journey to overcoming this pain is a testament to the power of chiropractic care in ensuring wrist health and overall well-being.

The Turning Point: Seeking Chiropractic Help

After experiencing persistent pain during his workouts and daily activities, Anthony reached out to a local chiropractor. A comprehensive assessment led to a diagnosis and customized treatment plan.His chiropractor provided manual care and prescribed therapeutic exercises to strengthen his wrist.

Modifying Movements: The Key to Recovery

Anthony’s chiropractor provided modified exercises to integrate into his workouts to not only alleviate pressure on his wrist but to also help build strength. Exercises prescribed included forearm planks and isometric rehab strengthening. Ergonomic adjustments to his home computer setup were also recommended, further helping reduce the strain on his wrist during keyboarding tasks. Collectively, these recommendations promoted a truly holistic approach to wrist health and injury prevention.

Beyond Recovery: Preparing for the Sunshine

With summer on the horizon, Anthony was eager to return to cycling but concerned about his wrist. Under his chiropractor’s guidance, Athony completed treatment and followed the recommendations, regaining his wrist strength so he could fully enjoy the upcoming cycling season, and ensure future injury prevention.

Chiropractic Care: Your Ally in Wrist Health

Anthony’s story is a powerful reminder of how chiropractic care can address common hand, wrist, and elbow conditions, such as carpal tunnel syndrome, tennis elbow, golfer’s elbow, nerve entrapments, and De Quervain’s tenosynovitis. By assessing and diagnosing your condition, a chiropractor can provide a customized treatment plan that includes manual therapy and modified exercise routines, enabling you to stay active and enjoy your favorite outdoor activities with strength and confidence.

Embrace the Outdoors with Confidence

As we ready for sunny and warm days ahead, remember the importance of taking care of your health. If you’re experiencing discomfort (acute care) or want to prevent future injuries (maintenance care), consider reaching out to our team. At Alliance Chiropractic & Wellness Clinic in Ancaster, Greater Hamilton Area, we are here to answer your questions and help you achieve optimal health and performance. We will work with you to provide personalized care so you can enjoy the sports and activities you love. 

For more information, refer to the original OCA article here.

The Nutrition-Sleep Connection for Heart Health

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World Sleep Day is on March 15, 2024, and it’s the perfect time to reflect on the critical role sleep plays in our overall health. This global event emphasizes the importance of sleep in achieving optimal health and well-being, highlighting the important connection between nutrition, sleep, and heart health.

The Overlooked Link: Nutrition and Sleep Quality

While a calm environment and a comfortable pillow are known essentials for a good night’s sleep, one commonly overlooked factor is nutrition. What we eat and drink significantly influences the quality and duration of our sleep which can impact our physical and mental health.

The Connection Between Sleep, Nutrition, and Heart Health

Research by the Canadian Institutes of Health Research underscores the importance of sleep on our overall health, noting that insufficient sleep increases the risk of heart disease and high blood pressure. Interestingly, the diet that bolsters heart health is also the one recommended for enhancing sleep quality.

Improving Heart Health Through Better Sleep and Nutrition

A heart-protective lifestyle isn’t just about diet; it also emphasizes the importance of adequate sleep. A lack of sleep can heighten the risk of various heart-related issues. Strive for seven to nine hours of quality sleep nightly to maintain good heart health.

The Power of Diet on Sleep Quality

No single food guarantees good quality sleep, but nutrient-rich, varied diets such as the Mediterranean or DASH (Dietary Approach to Stop Hypertension) diets, are known to promote optimal slumber and heart health. Both diets emphasize vegetables, fruits, fibre, and healthy fats – all known to be correlated with improved sleep quality and cardiovascular wellness.

Foods That Foster Sleep

The beneficial effects of a Mediterranean eating pattern on sleep may also stem from the melatonin and serotonin found in foods like nuts, whole grains, beans, lentils, fish, eggs, and fruits. These components are crucial for promoting healthy sleep patterns.

The Role of Meal Timing

Eating heavy meals too close to bedtime can disrupt sleep due to indigestion and discomfort. For better sleep, it’s advisable to finish your last large meal a couple of hours before bed. If a snack is necessary, choose something light and digestible such as a small serving of plain yogurt, a few almonds, or a piece of fruit. These options offer proteins and healthy fats, which can satisfy hunger without overloading your digestive system. Additionally, these foods are less likely to cause heartburn or acid reflux, common issues that can interfere with sleep quality.

Beverages and Their Impact on Sleep

Caffeine, found in coffee and tea, is a stimulant that can hinder sleep when consumed late in the day. Health Canada advises limiting daily caffeine intake to 400 mg (between two to four cups, depending on coffee strength) to avoid its sleep-disrupting effects.

Alcohol's Disruptive Nature

While alcohol might initially induce drowsiness, it ultimately disrupts sleep cycles and reduces sleep quality. Based on new research findings, guidelines for alcohol consumption are currently being reviewed but we know that opting for fewer drinks can lead to more restorative sleep.

World Sleep Day 2024: A Call to Action for Heart Health

As World Sleep Day 2024 approaches, let’s remember the vital role of nutrition in our sleep quality and heart health. By choosing nutrient-rich foods, limiting alcohol and caffeine, and paying attention to meal timing, we are more likely to experience restful nights and contribute to our overall well-being.

At Alliance Chiropractic & Wellness Clinic in Ancaster, Greater Hamilton Area, our focus is on your musculoskeletal health but we are available to help with any of your health and wellness concerns. Have questions about integrating nutritional strategies to promote better sleep and heart health? Get in touch with us – if our team cannot directly answer your question, we will find someone who can. We strive to educate, inform, and provide whatever assistance our patients require to achieve optimal health and wellness.

For more information, the original article can be found on Heart&Stroke.

Check out our Fall 2023 newsletter which featured an article highlighting the link between sleep patterns and Type 2 Diabetes.

Chronic Low Back Pain Management: WHO’s Latest Guidelines

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Understanding Chronic Low Back Pain

In 2020, approximately 1 in 13 people globally experienced low back pain, representing a 60% increase from 1990. Chronic Low Back Pain (CLBP) is defined as pain lasting for longer than three months not due to an underlying disease or condition, and accounts for a significant proportion of low back pain complaints in primary care settings. Given its prevalence and the impact on patients’ daily activities and overall quality of life, the World Health Organization (WHO) recently released guidelines for managing CLBP in adults, emphasizing non-surgical interventions to significantly improve health outcomes.

WHO's Evidence-Based Recommendations

The WHO guidelines offer hope for those struggling with CLBP, advocating for non-surgical interventions impacting the physical, psychological, and social factors affecting their pain experience. These recommendations are designed to be implemented in primary and community care settings, and focus on improving well-being and managing pain effectively.

The Role of Education

Education Programs and Self-Care

Educational programs play a pivotal role in chronic low back pain management, and equip patients with the knowledge they need to correctly, safely, and effectively undertake self-care strategies.

Exercise Programs to Alleviate Pain

Exercise is a cornerstone of LBP management, with tailored programs helping to improve physical function and reduce pain levels.

Embracing Physical and Psychological Therapies

A healthy Body Mass Index (BMI), blood pressure, and resting heart rate are key indicators of your physical health. Regular monitoring and dietary and/or exercise adjustments can help ensure your levels remain within optimal ranges, and help contribute to your healthy living and longevity goals.

The Benefit of Physical Therapies

Physical therapies, including spinal manipulative therapy and massage, offer tangible relief for chronic LBP sufferers, highlighting the value of hands-on treatment approaches.

Psychological Support Through Therapy

Cognitive Behavioral Therapy and other psychological interventions address the mental and emotional challenges associated with chronic pain, offering strategies for coping and resilience.

Medicinal Interventions: A Cautious Approach

The guidelines recommend a cautious approach to medicinal interventions, particularly the use of opioids, due to risks of dependence and overdose. Non-steroidal anti-inflammatory medicines are mentioned as a safer alternative for pain management.

 

Alliance Chiropractic's Commitment to Your Health

We are excited to see chiropractor-led input and research options incorporated in the WHO’s guidelines for chronic low back pain. At Alliance Chiropractic & Wellness Clinic, we are committed to providing evidence-based, non-surgical management and treatment for all of your musculoskeletal health concerns including chronic low back pain. 

Helping patients in Ancaster, Greater Hamilton Area, the Alliance team can help you navigate the path to relief, recovery, and maintaining your optimal level of health. Contact us today to learn more about our services and how we can support your health and wellness journey.

For more information, the original article can be found on Chiropractic.ca.