Alliance Chiropractic and Wellness

Menu
Menu

Category: S3 Q2

Heart Health Matters: An Overview for Healthy Hearts at Every Age

Posted on by admin

Ah February, the month of love AND National Heart Health month. Heart disease is a major cause of death and disability among Canadians, so we want to raise awareness of heart health, why it should be on your radar, and how to protect yourself and your loved ones at every stage of life.

Heart Health Heartbreak

Heart disease can be referred to as ischemic heart disease or coronary heart disease, and describes plaque build-up that can lead to conditions such as heart attack, heart failure, or death.

The numbers are staggering.

  •       Heart disease is the 2nd leading cause of death in Canada (cancer is #1)
  •       1 in 12 Canadians, aged 20+, live with a diagnosed heart disease
  •       Of these Canadians, 14 die every hour

Source: Government of Canada

Tip: Find more information about heart disease including risk factors, common symptoms, and a free risk screening tool on Heart and Stroke Canada’s website.

Heart Health Consequences are Far and Wide

The impact of heart disease goes beyond patients.

It’s estimated that the overall health care burden of heart disease in Canada is $30B. 

But if you also consider the money, time, and resources associated with missed work and lost productivity by patients and caregivers, that figure goes up.

Plus, how do you quantify the stress and emotional toll of heart disease and related disability on patients, caregivers, and their families?

Sounds terribly bleak. But there is good news, so keep reading.

A Quick Overview of your Heart

Your heart is essential because it is responsible for delivering the good stuff and taking away the stuff your body no longer needs, via your blood.

It’s basically a pump.

Your heart pumps oxygen and nutrient rich blood throughout your body and removes waste by-products that are also carried in your blood.

 Your heart health affects:

  •       How you move
  •       Your energy level
  •       How you feel
  •       Your brain health and cognitive function
  •       Your ability to work, play, and be active

Basically everything.

When your heart struggles, your body feels it as:

  •       Fatigue
  •       Shortness of breath
  •       Reduced mobility (ability to move)
  •       Activity limitations
  •       Declining ability to function and remain independent

Healthy Heart Building Habits for Every Age

Just as your body evolves and changes at various stages of growth, development, and life, so do its requirements. A healthy heart is essential to your well-being. Here are a few tips and reminders for every stage of life.

Children and Youth

Heart healthy habits start early and include diet, exercise, and sleep patterns. Think of it as setting the foundation for your body for the years to come. Physical activity supports cardiovascular development and is essential for young and growing bodies. Parents play an essential role in modelling and supporting healthy lifestyles and habits.

Tip: The Canadian Society for Exercise Physiology has established 24 hour movement recommendations by age group, including specific guidelines for the early years (ages 0 to 4 years) and children and youth (ages 5 to 17 years).

Adults and Working Families

Families today are pulled in many different directions, and it is not always easy to prioritize what’s good for your health and well-being.

We get it. Work deadlines, the kids’ extracurriculars, and caring for aging relatives: it’s a balancing act at the best of time. But when your body is not performing at its best, life’s responsibilities and obligations are tougher. Prioritize taking care of you before your body starts sending signals such as fatigue, aches and pains, or an inability to focus.

It’s hard to do life when you are not feeling your best.

Remember that when it comes to your health, prevention is easier, quicker, and cheaper than treatment and recovery. Some risk factors may not be within your control, but there are plenty of ways to develop, strengthen, and maintain good heart health. We’ll explore those a bit later.

Tip: Good nutrition can play a big part in heart disease prevention. To help with meal planning and making healthy choices, refer to Canada’s Food Guide 

Older Adults

As we age, our risk of heart disease increases, and it becomes essential to maintain heart healthy habits to keep us independent and mobile. The reality of our earlier life choices may set in, but gentle, consistent activity becomes even more important. Consider activities such as walking, swimming, and biking.

Tip: For more details on activities and program specific for older adults, check out Ancaster Senior Centre and City of Hamilton resources.

A Side-note for Women

Heart disease is the leading cause of premature death in women. Research also shows that there are gender differences in heart disease symptoms, types, and progression of disease.

Tip: For more information, refer to the Canadian Women’s Heart Health Alliance.

Heart Healthy Tips and Habits

It’s not all doom and gloom.

As much as our health is affected by factors that we can’t entirely control, there are plenty of ways you can minimize your risk for heart disease. These include:

  •       Physical activity – daily movement is key, and consistent activity helps strengthen your heart and improve circulation
  •       Nutrition – whole foods and balanced means are essential. Avoid eating ultra-processed foods as much as you can
  •       Stress – while some stress is motivating and good for us, chronic (long term) stress can take a toll. Develop coping strategies for when overwhelm starts to creep in
  •       Sleep – your body rests and recovers when you sleep. Ensure you maintain a healthy sleep schedule and practise good sleep hygiene 
  •     Smoking  and alcohol  – research confirms that neither substances are heart healthy. If you can’t eliminate either, minimize your intake as much as possible
  •       Regular screenings – markers such as cholesterol levels and blood pressure can indicate a health risk before obvious symptoms appear. Identify red flags as early as possible with regular check-ups and don’t skip recommended screening.

Take Control of your Heart Health

Heart disease is a risk for all Canadians but largely preventable and manageable with healthy habits and informed choices. Plus, it’s never too early or late to start adopting small changes into daily practise.

If you need support or have any questions about how to get started, contact our team. Your heart health is important to us because it affects how you move and feel. And as experts in musculoskeletal health (bones, muscles, joints, tendons, and ligaments), our focus is on helping our patients achieve their movement, function, and injury treatment and prevention goals.

For questions about this blog or any other health and wellness concern, get in touch. We have an extensive network of health care providers to answer your questions or refer you to.

Stay updated on health and wellness information by subscribing to our quarterly newsletter. 

Information for this blog was sourced from: the Alliance blog library, Anxiety Canada, Canadian Centre on Substance Use and Addiction, Canadian Cardiovascular Society, Canadian Society for Exercise Physiology, Fraser Health, Government of Canada, and Heart and Stroke Canada.

Winter Health Matters, Part 2: Safe Driving and Practical Tips to Avoid Injury from Falls and Shovelling

Posted on by admin

Last week we introduced Part 1 of our Winter Health blog series, exploring winter weather alerts, mood, and lifestyle habits  to feel your best.

This week it’s all about winter safety because safety plays a major role in your overall health and wellness during the colder months. From fall prevention to safe driving to snow shovelling, we’ve got tips and recommendations that will hopefully keep you moving and feeling your best.

Minimize falls, maximize winter health

November was Fall Prevention Month and we highlighted that falls and motor vehicle accidents are the number one cause of injury related hospitalizations and emergency department visits among all age groups in Canada.

Winter can be tricky as snow, ice, layered and bulky clothing, and poor light can all contribute to an increase in falls risk. Here are some reminders to keep you upright and balanced:

  •  Wear proper footwear. Sure, style matters but not as much as features such as treads and correct fit
  •  Walk like a penguin. It might not look as cool but you’ll stay balanced – slow down, use a wide stance, and shorten your steps on ice 
  • Keep paths, walkways, driveways, and steps clear. Snow can be deceiving if layered on ice so don’t let precipitation build up
  • Protect inside floors. Use mats and boot trays, and wipe spills to avoid wet and slippery floors

Up your shovelling game

Snow is a big part of winter in Canada. It looks beautiful but shovelling can be hard on your body. Follow these simple tips to help reduce your risk of injury:

  •  Warm-up. Light stretches can reduce pain and strain, especially if snow is heavy or there is lots of it
  •  Use proper technique. Yes, there is such a thing. Bend your knees and at your hips (not your back), and push snow rather than lift it
  • Pace yourself. Take breaks as needed. If you have cardiovascular concerns or an existing injury or condition that may worsen with exertion or extreme cold temperatures, considering hiring a neighbourhood teenager or snow removal service
  • Use the right tools. Ergonomically designed shovels are your friend. Factors that are important include shovel weight, type of handle, length, and blade size and shape

Tip: For more detail on safe shovelling, refer to this Ontario Chiropractic Association article.

Winter safety on the roads

Driving during the winter months can be treacherous or enjoyable, depending on Mother Nature and how prepared you are (and traffic, but sadly, that’s outside our control).

Here is a quick checklist so you can be as prepared as possible:

  •       Winter ready your vehicle with a battery check, winter tires, working wipers, and top up oil, brake, and washer fluids
  •   Keep gas tanks at least half full to prevent gas from freezing, especially overnight
  •   Carry a winter kit with lights, snacks, chargers, and blankets incase you get stuck or stranded in your vehicle
  •   Adjust driving behaviour for slick roads and poor visibility by slowing down and proceeding with caution
  •   Plan ahead by checking roads and winter conditions before you head out. Today’s technology tools make it easier to access real time traffic and weather report.

Tip: The Canadian Automobile Association (CAA) provides these suggestions for building your own winter emergency car kit.

A final word

Winters can be tough but there are ways to ensure you stay healthy and make the most of the season. Take advantage of what Canada is known for – cold temperatures, snowy conditions, and incredible nature and landscapes.

If pain, injury, or a health concern is keeping you indoors or unable to keep active this winter, contact us. Our team provides acute, maintenance, and supportive care options to help you feel, move, and function your best.

For questions about this blog or any other health and wellness concern, get in touch.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from or references the Alliance blog library, Canadian Automobile Association (CAA), Canadian Centre for Occupational Health and Safety, and the Ontario Chiropractic Association.

Winter Health Matters, Part 1: Managing Winter Weather, Mood, and Lifestyle to Feel your Best

Posted on by admin

If you dread winter, you’re not alone. It feels endless, cold, and dark and hibernating probably feels like the better option on any given day.

But then again, we do live in Canada so let’s collectively quit complaining and read on because like it or not, winter is here to stay. In this two part series, we’re celebrating all things winter and highlighting essentials to help keep you and your loved ones safe, healthy, and active.

Baby, it’s cold outside

Winter in Ancaster and Hamilton feels like it started months ago with cold temperatures, early snowfalls, reduced daylight, and icy conditions. Were you prepared?

Our bets are that there’s still plenty of winter left so make sure you’re ready. In Canada, winter alerts include precipitation, cold, or poor visibility alerts. Here’s a brief list of what each type of alert includes:

  1. Precipitation alerts: snowfall, squalls, freezing rain, winter storms
  2. Cold alerts: Arctic outflow, extreme cold, flash freeze
  3. Poor visibility alerts: blizzard, blowing snow

The alerts above can exist on their own or in combination with one another.

Tip: Don’t get blindsided – Red Cross Canada has a comprehensive before-during-after checklist to help you prepare for winter storms.

Shorter days can feel depressing

Shorter daylight hours can impact our body by reducing available Vitamin D, essential for regulating sleep cycles, managing mood, and maintaining energy. Some patients may experience fatigue, low energy, and sad or depressed moods so increasing Vitamin D rich foods (such as fatty fish, egg yolks, fortified dairy products) and taking supplements may help. However, always speak to your health care provider before starting any new vitamins or medication.

Tip: Seasonal change can bring on a form of depression known as Seasonal Affective Disorder (SAD) for some individuals. Research suggests that light therapy may help those susceptible to SAD. To learn more, this Harvard Health article introduces light therapy and its potential benefits.

Check on family and friends

Winter can be an isolating time. Be sure to check in on family and friends, especially those that are older or have limited mobility. In fact, research confirms that our relationships are one of the most important factors determining how long we live and our quality of life.

Tip: Learn more about the importance of social connections in this World Health Organization article. 

Lifestyle habits that support your winter health

Your habits can be a game-changer. We see the physical effects of individual lifestyle choices regularly. Sometimes it’s pretty but not always.

This winter season, consider small shifts that can make a big impact on how you look, feel, and move:

  •       Humidify and hydrate. Winter air can be drying. A bowl of water placed on a heater vent and drinking plenty of water can offset the effects.
  •       Protect your skin. Even though healthy adult skin replaces itself every 28 to 42 days, the environment, our habits, and natural aging can also play a role in skin health. Moisturizing isn’t just for models, it provides a necessary barrier against the elements and helps keep skin hydrated. 
  •   Get enough sleep. Your body and mind depend on it. Having a regular bedtime routine and avoiding screens an hour before sleep time, are simple ways to promote falling and staying asleep. If you wake up with headaches, neck pain, or soreness in other parts of your body, talk to us – it may be your pillow, posture, or sleep position, and we can help determine the cause and identify solutions.
  •   Keep active. Indoors or outdoors, keep moving. A healthy 24 hours includes a mix of physical activity, sedentary periods, and sleep. Participaction Canada’s 24 hour movement guidelines provide recommendations by age. Need help getting started? We can suggest ideas that integrate easily into your lifestyle, interests, and individual level of health and fitness.

Tip: We are fortunate to live in an area with plenty of outdoor activity options. Read about the benefits of hiking, including links to local trails.

A final word

Winters can be tough but there are many ways to ensure you stay healthy and make the most of the season. Canada is known for cold temperatures, snowy conditions, and beautiful nature so why not take advantage?

If pain, injury, or a health concern is keeping you indoors or preventing you from being active, contact us. Our team provides acute, maintenance, and supportive care options to help you feel, move, and function your best.

For questions about this blog or any other health and wellness concern, get in touch.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from or references the Alliance blog library, Canadian Mental Health Association, Government of Canada, Harvard Health, Canadian Red Cross, Participaction Canada, and the World Health Organization.

Holiday Health: Feeling Balanced, Energized, and Ready for the Season

Posted on by admin

Taking care of your health and wellness should never be optional. But we get it – December is busy. There are work parties, social events, school concerts, and endless to do’s that can feel overwhelming.

If you’re feeling rushed and exhausted, maybe it’s time to rethink what brand of holiday magic you’re actually creating. In the spirit of the season, we’ve compiled our top holiday health recommendations so you can enjoy all that the season offers.

What does ‘good health’ even mean?

Your health and wellness depends on many factors: some are obvious (diet, sleep, exercise) but others may not be (screen use, time in nature, water and food quality, etc.). According to the World Health Organization, good health is physical, mental, and social well-being, and not simply the absence of disease or sickness.

So if you don’t ‘feel’ sick, should you be concerned?

Yes! Don’t wait until symptoms show up to take care of yourself. Your level of health impacts everything, including how you look, feel, move, and function. When things are off-balance, your body may be responding in ways that you may not be aware of. Yet.

‘Tis the season for busy

December can be challenging. There’s a lot happening and that can mean that your health takes a back seat. Late nights, disrupted routines, and social commitments can pull us in all sorts of directions. Add to that – travel fatigue, sugar overload, winter weather, and family dynamics – what could possibly go wrong?

The good news is that you may have more control than you think. We’re not talking about radical, sweeping changes but small shifts in multiple areas.

Forget perfection because that’s a waste of time and not realistic. We’re talking about balance and prioritizing a few key elements.

Guilt free self-care

We often hear patients say that they feel guilty taking time for themselves. It’s a trap. Self-care is maintenance, not indulgence. Here are a few practical ways to help ensure you are not over-extending yourself:

  •       Learn to say no. Be kind but firm. No one can do everything well, all of the time.
  •       Pick one activity you enjoy and don’t sacrifice it for everything and everyone else. This might be as simple as taking 15 minutes daily to read, walk, or meditate.
  •       Establish boundaries for your time and energy. We get it, some things are non-negotiable but consider potlucks for shared meals, leaving early, or baking one item instead of three for dessert.
  •       Involve others in meal prep, gift buying, and hosting. Whether it’s the kids, your partner, or other family or team members, it helps balance the workload and can provide shared experiences and memories.
  •       Simplify wherever you can. Whether it’s gift-giving or food preparation, consider scaling back. Less can feel like more when you’re not as drained or exhausted, and have more energy to enjoy the moment.

Eating for enjoyment and good health

Holiday dining can be tricky, trying to balance sweet treats, big meals, and eating times that are all over the place. Enjoy whatever you love in moderation and consider the following:

  •       Eat a mix of proteins, whole grains, and fruits and vegetables whenever possible
  •       Bring healthy snacks for travelling or activities that make for long days and extended evenings
  •       Stay hydrated to ensure your body can perform its essential functions  
  •       Plan meals and grocery runs. Research shows you buy more and tend to make unhealthy meal choices when you eat on the run or wait until you’re ‘hangry’ to think about meal prep.

Tip: Good, wholesome food not only fuels energy but can also be an immunity boost. Check out this resource from the Government of Canada for more tips and strategies for healthy eating during the holidays.

Keep moving

Exercise and physical activity provide many health benefits including reducing stress, improving sleep, boosting mental health, and promoting energy. And while it can be challenging to find time to exercise, prioritize movement because your mind and body will thank you.

With a little creativity, there are plenty of ways to keep active during the busy holiday season:

  •       Take family walks after meals
  •       Schedule five minute movement bursts during movies and game nights
  •       Make play time active (think tobogganing and scavenger hunts)

Tip: Participaction Canada has created 24 Hour Movement Guidelines for what a healthy day should look like, integrating sleep and sedentary behaviours. Learn more by accessing their guidelines by age.

Safeguard your sleep routines

Increased social activity, travel, and school holidays can disrupt sleep routines. Consider these tips to help ensure you and your family are getting enough sleep and are well-rested:

  •       Maintain a predictable sleep-wake schedule whenever possible
  •       Limit caffeine later in the day
  •       Respect nap times for younger kids (and older adults!)
  •       Create calm bedtime routines that include stories and quiet chats (this one is not just for the kids!)
  •       Create a sleep friendly environment. If your family is travelling, bring familiar items such as sleep toys or night lights.
  •       Manage screen time before bed. Research shows that digital screens can negatively affect falling and staying asleep. Avoid them at least an hour before bed.

Tip: There is a growing body of evidence showing that prolonged screen time can negatively impact children and adults. The Canadian Pediatric Society’s Centre for Healthy Screen Use is an excellent resource for parents.

For the long and winding road of winter travel

Seeing family and friends is part of the fun of the holiday season. If travel is part of your plans, keep these tips in mind:

  •       Get your car winter-ready – check tires, wiper blades, and pack a safety kit that includes items such as snacks, blankets, and chargers
  •       Plan breaks to stretch and hydrate. Consider a five minute stretch break every couple of hours if possible
  •       Pack games, snacks, and comfort items to help pass the time. Mix a few surprise elements with what’s familiar to kick things up a notch
  •       Avoid travel fatigue by maintaining good sleep and rest schedules before big travel days.

Tip: If you’re going on a long haul flight this season, refer to our recent blog to learn about the impact of flying on your body and tips on how to stay comfortable. For additional information, the CAA has compiled a list of winter driving tips.

A wrap-up on holiday health

This holiday season, aim for balance to keep your health and wellness in check. Small habits and shifts in perspective can help keep you rested, energized, and ready to enjoy all that the season can offer.

When you prioritize your well-being, everything else falls into place: you feel better, you manage better, you show up better.

While our focus remains your neuromusculoskeletal health (bones, joints, nerves, and muscles), we have a network of health providers we can refer to as needed. Just ask.

Contact us if you have concerns or questions related to this blog or any other health and wellness concern.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from the Alliance blog library, Canadian Automobile Association (CAA), the Government of Canada, Participaction, and the World Health Organization.