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10 Essential Tips for Staying Healthy All Summer Long

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Summer is officially here! In Ancaster and the greater Hamilton area, summer means school is out and we can look forward to months of warmer weather. To make the most of your summer, be sure to  prioritize your health and well-being. Here are ten essential tips to keep you staying healthy all season long.

1. Protect Your Skin from the Sun

Did you know that about 90% of skin cancers are caused by UV rays? That is why it is especially important to maintain good skin health. In the summer, that means drinking plenty of water; using lukewarm water for washing; and applying moisturizer after bathing. Regular cleansing is also important; wash your face twice a day and exfoliate a couple of times a week to avoid oily skin and breakouts. Most importantly, always apply a broad-spectrum sunscreen with at least SPF 30 to protect your skin from harmful UV rays.

Concerned about sunscreen toxins and the environment? Here’s a great read by the David Suzuki Foundation on what to look for and what factors to consider.

2. Wear UV-Protective Clothing

  1. Wearing UV-protective clothing is an effective way to shield your skin from harmful UV rays. Look for clothing with a high Ultraviolet Protection Factor (UPF) rating. Opt for dark, densely woven fabrics as they provide better protection. Even if you do not have specialized clothing, regular garments like long-sleeved shirts, pants, and wide-brimmed hats can offer significant protection. 

    Here’s a quick reference article on UV rays.

3. Prevent Bug Bites

Bugs like mosquitoes and ticks can ruin outdoor fun and pose health risks. To prevent bug bites and stay healthy in summer, dress appropriately by wearing light-colored clothing to spot ticks easily. Tuck your pants into your socks when hiking to prevent ticks from reaching your skin. Natural repellents like citronella, eucalyptus, and lavender oils can be applied to your skin or clothing to repel insects.

4. Stay Hydrated

Proper hydration is crucial in the summer heat. Set reminders using apps or alarms to prompt you to drink water regularly. Flavour your water with slices of fruit or herbs like mint to add flavour. Eating hydrating foods such as watermelon, cucumbers, and strawberries can also help keep you hydrated.

5. Beat the Heat

Avoiding heat-related illnesses is essential for staying healthy in summer. Wear loose, cool clothing and limit outdoor activities during the hottest parts of the day (usually between 11am and 4pm). Stay indoors or in shaded areas to avoid heatstroke. Ensure you are staying cool by using fans, air conditioning, or visiting public places with climate control. 

And remember, young children and older adults are especially susceptible to heat related illnesses because of their inability to regulate body temperature as well.

6. Practice Water Safety

Enjoy water activities safely by following these tips. Always wear a lifejacket when boating to ensure your safety. Never swim alone – having a buddy can save your life in case of emergencies. Check for swim advisories regarding water quality before heading to public beaches or lakes.

7. Prevent Summer Food Poisoning

Warm weather can increase the risk of foodborne illnesses. To prevent food poisoning and keep you staying healthy in summer, keep your food chilled using coolers with ice packs. Avoid cross-contamination by using separate utensils and plates for raw and cooked foods. Do not leave perishable foods out for more than an hour in extreme heat.

8. Limit Alcohol Intake

Alcohol can dehydrate you and impair judgment. Limit your alcohol intake and stay hydrated by drinking water between alcoholic beverages. Enjoy non-alcoholic alternatives like mocktails, seltzers, or non-alcoholic beers to stay refreshed and hydrated.

9. Maintain a Healthy Sleep Routine

Summer days bring more daylight hours which can disrupt your sleep. To maintain good sleep hygiene, important for staying healthy, keep your bedroom cool and dark. Establish a consistent pre-sleep routine to signal your body when it is time to wind down. Avoid caffeine for at least six hours prior to bedtime to help ensure a restful night’s sleep.

10. Stay Active Safely

Staying active in the summer is beneficial, but take precautions to avoid overheating. Drink plenty of water before and after exercise, and try to exercise during cooler parts of the day such as early morning or evening. Wear breathable, moisture-wicking fabrics to stay cool and comfortable.

Staying healthy in summer is about making smart choices and taking care of your body. Contact us if you have any questions related to this blog or any other health related concern. The Alliance Chiropractic team has been serving families in Ancaster and the Greater Hamilton Area for over 20 years. Thank you for trusting us with your health and wellness needs.

Orthotics and Happy Feet: Discover the Life-Changing Benefits

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We often forget them until they hurt but healthy feet are crucial for your overall well-being. As we age, three out of four people develop serious foot problems that can threaten their safety and independence. At Alliance Chiropractic, we view the human body as a system with many connected parts, and your feet are an essential component. Custom foot orthotics and regular check ups can help you maintain healthy feet so you can ensure mobility and either correct or prevent conditions causing pain. Read on to explore the numerous benefits of foot orthotics and why they are important for healthy, active living.

Why Healthy Feet Matter

Healthy feet are the foundation of your safety and health. When your feet are pain-free, they help you maintain balance, reducing your risk of falls. As we age, this becomes increasingly important – falls are a major cause of injury and hospitalization, especially among seniors. When your feet are healthy, you can stay active and this is vital for your overall health. Walking, for example, helps keep your weight in check, prevents blood clots, and strengthens your bones and muscles.

Monitoring your foot health can also provide early warnings about serious health conditions like diabetes, arthritis, nerve damage, and poor blood circulation. Therefore, maintaining healthy feet goes beyond comfort – it is also essential for preserving your overall health and independence.

How Custom Foot Orthotics can Help

  1. Pain Relief and Improved Function: Custom foot orthotics provide support and stability where needed, addressing the root causes of pain in the feet, knees, hips, and spine. By stabilizing and balancing your feet, orthotics improve your body mechanics, support healthy posture, and reduce the risk of injuries.
  2. Enhanced Mobility: Orthotics help you stay active by alleviating foot pain that might otherwise keep you from enjoying life. And we all know that physical activity provides countless benefits positively impacting our physical, social, and mental health
  3. Preventing Foot Problems: Orthotics support your feet in their ideal stable positions, preventing conditions that can lead to chronic pain and discomfort. Common foot conditions such as Achilles tendonitis, plantar fasciitis, and heel spurs can often be prevented with custom foot orthotics. 

Basic Foot Care Tips

Maintaining healthy feet involves more than just wearing orthotics. Here are some simple tips to keep your feet in top shape:

  • Check Your Feet Daily: Look for cuts, blisters, bruises, sores, or swelling. Use a mirror if needed, or ask someone for help.
  • Wash Your Feet Daily: Use warm water and dry well between your toes.
  • Moisturize Your Feet: Keep your skin soft with unscented cream, but avoid applying it between your toes.
  • Wear Comfortable Shoes and Socks: Choose shoes that fit well and provide proper support. Wear clean, dry socks every day.

Take the Next Step Towards Healthier Feet

Let us help you achieve better foot health and overall well-being with foot orthotics, tailored to your unique needs. You may also have coverage for orthotics through your workplace benefits plan – it’s worth asking your employer. 

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

Sources:

Alliance Chiropractic has been serving families in the Ancaster and greater Hamilton area for over 20 years. Dr. Morphet and his team bring extensive experience treating and managing nerve, joint, and muscle conditions. Whether you are an elite athlete, recreational exerciser, child or teen, or a young or older adult, we can help.

Preventing Brain Injuries: Essential Tips and Chiropractic Care

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Understanding Brain Injuries and Prevention

It’s Brain Injury Awareness Month! You probably know it’s important to safeguard against injury but how? And what happens if you or a loved one does get injured? Read on to learn how to prevent brain injuries, how to manage symptoms, and the role chiropractors can play in supporting those who have sustained an injury.

How Common are Brain Injuries?

Brain injuries can occur from sports, falls, and motor vehicle collisions – general day to day living or activities that most of us engage in. While data exists, brain injury statistics are challenging because they are based on hospital and doctor reporting. Often brain injuries are not reported at the time they occur, or patients do not report them at all 

Why Early Detection Matters

Early detection of concussions is crucial in minimizing the duration and severity of post-concussion symptoms. Research indicates that prompt diagnosis and management can significantly improve recovery outcomes (Source: Canadian Guideline on Concussion in Sport). At Alliance Chiropractic, our chiropractors are equipped to assess and diagnose concussions, tailoring individualized treatment plans for each patient. This approach ensures that those who have sustained concussions receive timely and effective care, helping to mitigate long-term impacts and promote a faster return to normal activities.

On-Field Assessment and Referral

During sports events, chiropractors can provide immediate field-side assessments. If an athlete is suspected of having a concussion, a chiropractor can determine whether urgent medical attention is needed or if the athlete should see their medical doctor or nurse practitioner. This prompt response is crucial in preventing long-term neurological issues.

The Importance of Rowan's Law

Rowan’s Law (Concussion Safety) mandates specific protocols for preventing and managing concussions in youth sports. Chiropractors play a vital role within this framework by offering their expertise in diagnosing and managing sports-related concussions. 

Practical Tips for Preventing Brain Injuries

Sports Safety
  1. Wear Protective Gear: Always wear helmets and other safety equipment when engaging in contact sports, biking, or other activities where head injuries are possible.
  2. Avoid Reckless Play: Encourage safe play and avoid actions that could lead to injuries.
  3. Get Symptoms Checked: Do not ignore concussion symptoms. Seek medical attention immediately.
Fall Prevention
  1. Improve Home Safety: Ensure your home is well lit and free of obstacles to reduce the risk of falls.
  2. Regular Checkups: Schedule regular eye and balance checkups.
  3. Use Safety Devices: Install guardrails and other safety devices at home.
Vehicle Safety
    1. Wear Seatbelts: Always wear a seatbelt in any moving vehicle.
    2. Drive Safely: Follow traffic rules and avoid driving under the influence of alcohol or drugs.
    3. Use Helmets: Wear helmets when riding bikes, ATVs, or snowmobiles.

The Role of Chiropractors in Concussion Care

Chiropractors are highly trained healthcare professionals equipped to handle various health conditions, including concussions. At Alliance Chiropractor, Dr. Morphet can:

  • Assess and diagnose concussions
  • Provide informed referrals for further medical evaluation.
  • Collaborate with interprofessional care teams to manage and treat concussions.

Chiropractors have extensive training in clinical practice, neurological assessment, and emergency care. This expertise allows them to diagnose mild traumatic brain injuries (mTBI) and concussions effectively.

Conclusion

Preventing brain injuries and minimizing post-concussion symptoms requires awareness, taking precautions, and timely medical intervention. With over 25 years of experience and expertise, we have helped hundreds of patients. We can provide tips for injury prevention, assess and diagnose concussions or other conditions, manage symptoms post-injury, or all of the above.

Serving families from Ancaster and the Greater Hamilton Area, contact us if you have any questions regarding this blog or any other health or wellness concern. 

The source of the information can be found here: Government of Canada, Brain Injury Canada, and Ontario Chiropractic Association.