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Tips for the Holiday Season: Prioritizing Your Health and Wellness

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The holidays are filled with joy, celebrations, and the warmth of gathering with loved ones. But with all the festivities, it’s easy to slip into habits that can leave us feeling drained or sluggish. This holiday season, consider a few refreshing adjustments to help keep you balanced and energized, allowing you to truly enjoy the spirit of the season without compromising your health and wellness. Here are some simple, actionable tips to keep holiday routines balanced and ready for all that the season brings.

More Isn’t Always Better

Looking for tips for a balanced holiday routine? Start by focusing on the quality of the treats you enjoy rather than the quantity, allowing yourself to fully appreciate each special dish while taking care of your health. Whether it’s a slice of pie, a favourite dish, or your favourite holiday drink, allow yourself to savour each bite without worrying about overindulgence. And if you are one of those who just has to try everything served, go for smaller portions.

Be mindful of the quantity of alcohol you intake. Recommendations and guidelines for alcoholic drinks have recently changed as detailed in a previous blog: Rethinking Alcohol: New Research Challenges our Traditional Beliefs.

Keep Moving Even if You Can’t Schedule a Workout

One of the most effective ways to achieve balance between long drives, seated dinners, and engaging conversations over the holidays is to incorporate small movements into your day. Rather than stressing over not having time to complete your usual workout, find small opportunities to move throughout your day. Take a brisk walk after a meal; offer to run errands, or head outside with friends and family to change things up. Small, regular bursts of movement can keep you energized for the busy season and minimize guilt associated with missing workouts.  

If you are travelling over the holidays, check out our blog on tips to prevent pain and support mobility.

Set an Intention for Each Day

It’s easy to get caught up in holiday demands, so set a simple intention each morning. This might be as straightforward as drinking more water, taking a few moments to relax, or connecting with someone special. Setting a daily intention gives you a positive focus, helping you feel more centred and engaged in what matters most.

Hey There Hydration

Amidst holiday cocktails and rich foods, it’s essential to stay hydrated. Consider carrying a water bottle or setting reminders to drink water throughout the day. This not only helps keep energy levels stable but also helps your body process rich holiday foods more efficiently. Hydration needs vary based on factors such as activity level, climate, and overall health. As advised by Health Canada, drinking water throughout the day and paying attention to your body’s signals can help maintain proper hydration during the holidays.

Give Yourself a Chance to Recharge

With all the excitement, finding time to recharge is essential. Even taking a few minutes to sit quietly with a cup of tea, practice breathing exercises, or unwind with a book can rejuvenate you for the next gathering. When you balance social gatherings with personal downtime, you’re more likely to feel present and joyful in each moment. 

To learn more about creating a wellness-focused routine, check out The Power of Daily Routines: How Habits Can Enhance Your Well-being. It gives you a deep dive into balancing routines to support mental and physical health.

Embrace a Holiday of Gratitude

Shifting your focus from “getting it all done” to appreciating what you have can make a huge impact. Reflect on moments that make you feel grateful, like the company of friends and family or simple holiday joys. This mindset can reduce holiday stress, allowing you to embrace the season with a sense of peace and purpose. Gratitude also helps to offset negativity by bringing focus to positive, genuine, and fulfilling activities and experiences.

Plan Ahead for Enjoyable Choices

One easy way to stay balanced is to plan meals that you know will make you feel good. If you’re going to a holiday event, you could bring along a balanced dish, like a colourful veggie platter or a nourishing homemade side. By planning ahead, you can make it easier to keep a balanced plate while enjoying the holiday spread.

Find Joy in Giving

Consider adding acts of kindness to your holiday season. Whether it’s donating to a local cause, helping a neighbour, or participating in a charity drive, these gestures can make the holiday season feel more rewarding and fulfilling. 

Now in its 18th year, Alliance Chiropractic is once again supporting the Good Shepherd’s holiday season outreach programs by hosting a toy drive. New and unwrapped gift items and toys can be dropped off to the clinic during regular clinic hours until December 17th. There are many charity organizations providing countless volunteer opportunities in the Greater Hamilton area. 

Small Changes for Big Results

By bringing small, intentional changes to your holiday routine, you’ll find a sense of balance and fulfillment that makes the season all the more enjoyable. At Alliance Chiropractic, our focus is on your musculoskeletal system, but we are here to support you with any questions, comments, or concerns about health and wellness. If we do not have the answers, we will gladly help you find someone who does.

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

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

Information for this blog was sourced from thehealthinsider.ca and the Health Canada

The Health Benefits of Charity: How Giving Back Supports Well-Being

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Looking forward to the upcoming holiday season and spending quality time with family and friends? Many will be!

However, for some, the holiday season can be a struggle for a variety of reasons. For the past 17 years, the patients and families of Alliance Chiropractic, have collected toys and gift items to support the Good Shepherd Centres of Hamilton.  We believe that giving back to the community is important, and as it turns out, research shows that helping others is also a powerful way to boost your own physical and mental well-being. Let’s explore how. 

Helping Others is Good for your Health

You might have heard that helping others can boost your mood, but the health benefits of charity go much deeper. Research shows that those who engage in charitable activities experience lower levels of stress, improved mental health, and even physical benefits. For instance, studies have found that volunteering can reduce inflammation markers in the body, similar to the benefits of regular exercise. Additionally, acts of kindness activate reward centers in the brain, increasing happiness and providing a sense of purpose​.

In another study, adults with high blood pressure who spent money on others, experienced a significant reduction in blood pressure, comparable to beginning an exercise routine or adopting a healthier diet. This highlights the profound physical impact that charitable giving can have on health​.

The Mental Health Boost of Charity

One of the most immediate benefits of charitable work is the mental boost it offers. Helping others has been shown to reduce anxiety and depression symptoms by fostering a sense of connection and purpose. When we participate in charity, our brains release oxytocin, serotonin, and dopamine—neurochemicals that elevate mood and combat stress. Regular engagement in altruistic activities is also associated with reduced risk of cognitive decline in older adults, showing that charity can be as beneficial for the mind as it is for the heart​.

Social Health Benefits of Charity

Charitable activities also improve social well-being. Volunteering creates opportunities to connect with others, building friendships and fostering a sense of belonging. Shared experiences can reduce feelings of loneliness and isolation while increasing overall life satisfaction. By working towards a common goal, volunteers often develop strong support networks, making charity work a powerful tool for improving a sense of connection at the individual and community level.

Physical Health Perks of Charity

In addition to mental health benefits, giving back has positive effects on physical health. Research shows that charitable activities can increase longevity and reduce the risk of certain chronic illnesses. For example, volunteering has been linked to lower risks of hypertension, while helping others has been shown to improve overall cardiovascular health.

Charity also promotes a more active lifestyle. Whether you are sorting donations, delivering goods, or participating in events, these activities promote movement.

How to Find Local Charities

If you’re interested in exploring other causes, many organizations in Hamilton provide opportunities to give back. You can find local charity organizations by cause by clicking here to see the variety of nonprofits making a difference in our community.

Incorporate Charity Into Your Holiday Season

The holiday season is the perfect time to embrace the spirit of giving, with the added bonus of experiencing its positive impact on health and well-being. Here are some simple ways to get involved:

  • Donate to our toy drive for Good Shepherd: Your contribution brings joy and hope to local families in need.
  • Volunteer locally: Organizations like Good Shepherd are always in need of volunteers for a range of services, from serving meals to assisting in shelters.
  • Make charity part of your family tradition: Involve your children and loved ones in giving back by donating toys, food, or clothing.
  • Perform random acts of kindness: Whether it’s paying it forward at a coffee shop or helping a neighbour with errands, small acts of kindness add up.

A Reminder About Self-Care

While helping others provides numerous health benefits, it is important to balance charity with self-care. It is easy to become overextended during the holiday season, so set boundaries to avoid burnout. By taking care of yourself, you are better equipped to make a meaningful impact on others.

At Alliance Chiropractic, we know that health is about more than just physical wellness. While our focus remains your musculoskeletal system, we are committed to providing you with information to help inform and educate you on other factors that could affect your health. Social and emotional factors play an essential role in overall well-being. As part of our commitment to the Hamilton community, we encourage you to explore ways to incorporate kindness and

generosity into your life. For those interested in holistic approaches to health, check out our previous blog on Why Helping Others is Good for your Health.

Join Us in Making a Difference

This holiday season, experience the joy and health benefits of charity. Now in its 18th year, Alliance Chiropractic is hosting a toy drive in support of the Good Shepherd Centre’s holiday season outreach programs. Together, we can make a difference for families in need while enhancing our own health through the power of giving.

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.

For more information, visit goodshepherdcentres.ca. 

Information for this blog was sourced from academic.oup, psychology today, cleveland clinic, and point of light.org.

How to Prevent Osteoporosis: Essential Steps for Stronger Bones

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Osteoporosis, known as the “silent thief,” is a disease that gradually weakens bone density, making bones more susceptible to fractures in the hip, spine, wrist, and shoulder. It can go unnoticed for years, with bone damage detected after a serious break. In Canada, osteoporosis affects over 2.3 million people. At least one in three women and one in five men will suffer a fracture due to osteoporosis, in their lifetime​. Although there is no definitive cause of osteoporosis, taking proactive steps can help reduce your risk of developing this disease. Here are some key approaches to prevent osteoporosis and maintain stronger, healthier bones.

1. Get Enough Calcium for Bone Density

Calcium is the cornerstone of bone health so ensuring your diet contains consistent sources is vital to maintaining bone density. The daily recommended intake of calcium varies with age:

  • Women aged 50 and younger need 1,000 mg per day.
  • Women aged 51 and older require 1,200 mg per day​.

Many people believe they get sufficient calcium through diet alone, but it can be useful to calculate your intake by learning nutritional values on foods like dairy products, leafy greens, and fortified plant-based milk.  Sometimes calcium supplements can help fill in any gaps if you are not reaching the daily recommended amount.  Speak to a trusted health care professional if you are concerned about your intake sources and calcium levels. Here is a list of apps you can use for food and nutrition tracking.

Calcium alone is not enough. Vitamin D is essential to help your body absorb calcium effectively. According to the Mayo Clinic: The recommended daily intake is 600 IU for adults aged 70 and younger and 800 IU for those older than 70​.

2. Build Bone Density with Protein

Protein is essential for bone density and overall health. Studies have shown that protein increases bone mineral density and supports bone health. The daily recommended amount of protein is about 0.4 grams per pound of body weight. For example, a person weighing 140 pounds needs approximately 60 grams of protein daily​. Protein-rich foods such as lean meats, dairy products, legumes, and certain grains (such as quinoa and farro) provide essential amino acids that help keep bones strong and resilient.

3. Exercise for Bone Strength

Exercise is one of the most effective ways to maintain and even build bone density. Regular physical activity stimulates the cells responsible for building bone, helping prevent the gradual thinning of bones. The best exercises for bone health include:

  • Weight-bearing exercises: Activities like walking, running, dancing, and aerobics put weight on your bones, stimulating bone growth.
  • Resistance exercises: Lifting weights, using resistance bands, or even doing water aerobics helps build muscle strength, which in turn supports your bones​.

Engaging in these exercises three to four times per week can significantly benefit bone health and reduce the risk of fractures. 

Plus, strong muscles and good balance reduce your risk of falls, which can cause fractures in osteoporosis-prone bones. It’s a win-win!

4. Avoid Smoking and Limit Alcohol Intake

Lifestyle habits play a major role in osteoporosis prevention. Smoking can speed up bone loss, while excessive alcohol consumption can interfere with the body’s ability to absorb calcium, increasing your risk of osteoporosis. Reducing or eliminating these habits can protect your bones and improve your general health​. 

If you are looking for ways to naturally support bone health, consider incorporating foods or ingredients such turmeric, which have shown benefits related to joint health and managing inflammation. 

5. Maintain a Balanced Diet and Healthy Weight

Maintaining a balanced diet rich in fruits, vegetables, and whole grains provides essential vitamins and minerals that support bone health. Along with calcium and vitamin D, nutrients like magnesium, vitamin K, and potassium play a vital role in preserving bone structure and density.

A healthy weight is also important, as being underweight or overweight can negatively impact your bones. Underweight individuals may have lower bone density, while excess weight can place undue stress on bones and joints, increasing the risk of fractures. If you are concerned about balancing your nutrient intake, consider discussing supplementation with your healthcare provider to ensure your body is getting the essential nutrients​ it requires.

6. Discuss Medications and Health Factors with Your Doctor

Certain medications, such as steroids, can affect bone density over time. If you are taking medications that might impact your bones, talk with your healthcare provider. You want to be sure that treatment options for other conditions are not placing your long term bone health at risk.   

Take the time to review individual factors such family history, hormonal changes, or other health conditions when discussing medication or lifestyle changes with your healthcare provider.  Ask questions. The same strategy doesn’t always work for every individual. There are a variety of ways to help prevent osteoporosis: have the big picture conversation to ensure that all relevant factors are considered when discussing ways to minimize your osteoporosis risk. 

Taking Action Early: A Lifetime of Benefits

Osteoporosis can progress without symptoms but incorporating healthy lifestyle choices can minimize your risk of developing the disease. This includes exercising, consuming a balanced diet, and incorporating the habits outlined above. Although osteoporosis is more common in postmenopausal women, a strong, well-supported musculoskeletal system (bones, muscles, and joints) protects against fractures and promotes function and independence as we age. The earlier you incorporate healthy habits, the better protected you will be.

We Can Help

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

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

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

Information for this blog was sourced from osteoporosis.ca, the mayo clinic, and hopkinsmedicine.org

Fall Prevention: Safety Tips for Seniors at Home and in the Community

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As the leading cause of injury-related death, hospitalization, and emergency department visits among older adults in Canada, falls are a major concern for seniors. In 2018 alone, fall-related injuries cost Canadians $5.6 billion, highlighting the need for effective prevention strategies and education.

Why Does our Risk of Falls Increase as We Age?

As we get older, our bodies naturally undergo changes that can affect movement, balance, and strength. For seniors, these changes can make everyday tasks more challenging and increase the likelihood of falling. In fact, over a third of adults aged 65 and older experience falls each year, and this rate increases significantly after age 80. Injuries resulting from falls—especially hip fractures—can lead to extended hospital stays and a lower quality of life. Even without an injury, a fall can cause a senior to lose confidence, leading to reduced activity levels and feelings of isolation.

Useful Fall Prevention Tips for Seniors

1. Exercise Regularly

Regular physical activity is essential for improving balance, flexibility, and muscle strength – crucial factors that affect your risk of falls. Exercises like tai chi and gentle yoga focus on stability and coordination, and have been shown to significantly reduce the risk of falls among seniors. Programs combining physical and mental exercises are especially effective, as they enhance balance and help the mind stay engaged during movement. For a list of programs and events  geared for older adults in Ancaster, Hamilton, and the surrounding area, check out the City of Hamilton, Ancaster Senior Achievement Centre, and Hamilton Public Library.

2. Safety Audit your Home and Make Adjustments

Since many falls happen at home, small adjustments to your living space can make a big difference in fall prevention. Here are some suggestions to start:

  • Clear pathways: Keep hallways and frequently used areas free from clutter, cords, and other potential tripping hazards.
  • Improve lighting: Ensure adequate lighting in all rooms, especially in hallways, bedrooms, and bathrooms.
  • Install grab bars and railings: Especially in bathrooms and along staircases, to provide extra stability.
  • Use non-slip mats: Especially in areas prone to moisture (bathrooms and kitchens). If you can’t find any, ensure rugs and mats are properly secured.

3. Use Proper Footwear and Assistive Devices

Supportive, non-slip shoes enhance stability, especially for those with decreased balance or leg strength. Consider orthotics if you require additional support, as it helps to balance and enhance your body’s efficiency, reduce pain, and improve overall performance. Choose shoes with good arch support and solid soles. For added stability, you may want to use a cane, walker, or other assistive devices to help navigate stairs, slippery floors, or uneven ground.  There are healthcare providers who specialize in footwear and assistive devices, and can provide recommendations based on individual needs.

4. How is your Vision and Hearing?

Keep checking because good vision and hearing are essential for preventing falls and maintaining balance. Poor eyesight can make it harder to see steps or obstacles, and hearing loss can interfere with how you perceive and navigate  your surroundings (situational awareness). Regular eye and hearing check-ups are simple and necessary to minimize falls risk. 

Manage Your Health and Review Medications

Certain medical conditions, such as arthritis, osteoporosis, and blood pressure irregularities, can increase the likelihood of falling. If you have chronic health conditions, schedule regular check-ups to manage symptoms effectively.

A side note that certain medications may cause dizziness, drowsiness, or affect your balance. If you notice any side effects that increase your fall risk, discuss them with your healthcare provider. They can suggest alternative medications or adjust your dosage to ensure you are not at risk for falls.

Conclusion: Building a Foundation of Safety and Independence

As we age, it’s important to understand that our risk of falls and related injuries increase. Implementing these fall prevention tips can help older adults create a safer living environment and enhance physical strength, stability, and overall well-being. Prevention begins with small steps but can lead to big improvements in safety and help maintain function and independence.

For additional resources, visit our previous blogs: 

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

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

Information for this blog was sourced from parachute.ca, Public Health Agency of Canada, BMJ Journal, and health infobase canada.

Daylight Savings Tips for Healthier Transitions

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As we prepare to “fall back” on November 3rd for Daylight Savings, remember that even a single hour shift in your schedule can disrupt your sleep. While the extra hour of rest sounds appealing, shifting our body’s internal clock by any amount can affect sleep quality, mood, and overall health. Let us explore how to ease the transition and maintain restful sleep through Daylight Savings changes.

Why Sleep Matters to Your Health

Sleep is not just “down time”; it is essential for maintaining brain function, repairing cells, and supporting immune health. Studies show that a healthy sleep routine enhances brain performance, mental well-being, and heart health. The risk of serious health issues, such as cardiovascular disease, high blood pressure, and obesity, increases when we regularly miss out on quality sleep​.

With Daylight Savings, even one hour can make it harder to fall asleep at your usual time, potentially leading to a restless night. This is especially true for those with sleep disorders or underlying health concerns. Planning ahead and adjusting your routine will help to minimize any negative effects related to the time change.

How to Improve Daylight Savings Sleep

  1. Gradually Shift Your Schedule – start preparing a few days before Daylight Savings by adjusting your going to bed and wake times by 10-15 minutes each day. This gradual shift helps your body’s natural rhythms adjust slowly, reducing the jarring effect of an hour-long change on the day of the transition. Sleep experts recommend keeping your bedtime and wake time as consistent as possible for improved overall sleep quality.
  2. Prioritize Sleep Hygiene – sleep hygiene is a term for practices that encourage better quality sleep. For example, habits supporting good sleep hygiene include keeping your room dark, quiet, and cool. Avoiding screen use at least an hour before bed is also an important habit because the blue light from electronics disrupts melatonin production, potentially delaying sleep onset. Other good habits to incorporate into your bedtime routine include reading, meditation, or light stretching, as they signal to your brain that it is time to wind down and can help improve your overall sleep health.
  3. Limit Caffeine and Alcohol – both caffeine and alcohol interfere with sleep, making it harder to fall asleep and stay asleep. Caffeine is a stimulant, so aim to avoid it after lunchtime on the days leading up to Daylight Savings. Alcohol, while initially relaxing, disrupts the sleep cycle and reduces sleep quality. Recent research reveals that even moderate alcohol intake has no cardio-protective benefit, challenging the traditional view that moderate drinking supports heart health. Studies also show a clear link between alcohol and increased cancer risk, with even light drinking linked to higher chances of developing certain cancers. Cutting out alcohol, even temporarily, supports better sleep and promotes overall health. Cutting down on these substances for a few days before and after the time change can help you sleep more soundly. 

The Link Between Sleep and Mental Health

Daylight Savings can affect your mood and mental clarity, especially when your sleep quality is compromised. Insufficient sleep increases stress levels and makes you more vulnerable to anxiety and irritability. With the time change, some people experience “social jetlag,” where they feel out of sync with their environment. This mismatch can affect concentration, making daily tasks feel more challenging​.

Consider using stress-relieving techniques like deep breathing exercises or journalling if you feel your mind racing at bedtime. Calming practices like these can improve relaxation and set you up for a more restful night.

Sleep Disorders and Daylight Savings

For those who struggle with insomnia, sleep apnea, or other sleep disorders, Daylight Savings can worsen symptoms. Insomnia involves difficulty falling or staying asleep, leading to fatigue and decreased focus. Sleep apnea, where breathing repeatedly stops and starts during sleep, is another condition that affects millions. If you or a loved one experiences symptoms like loud snoring, gasping during sleep, or excessive daytime drowsiness, it may be helpful to speak with a healthcare professional about sleep studies or other treatment options​.

Incorporate Daylight to Reset Your Internal Clock

Natural light is a powerful tool to help reset your internal body clock. Try to spend time outside in the morning hours after the time change. Exposure to morning sunlight signals to your body that it is daytime, helping to regulate melatonin production and reinforce your sleep-wake cycle.

If you have limited access to natural sunlight, consider a light therapy box. Light therapy is often recommended for those affected by seasonal changes and can be beneficial around Daylight Savings to help your body adapt to the new schedule.

A Holistic Approach to Better Sleep

A consistent sleep routine that works year-round is essential for long-term health. By prioritizing sleep  by practicing good sleep hygiene and adjusting your routine for Daylight Savings, you can protect your sleep quality and overall well-being. Remember, quality sleep improves your ability to make healthy choices, enhances mental clarity, and boosts your resilience in facing daily challenges.

As we adjust to Daylight Savings and the shift in sunlight exposure, it’s important to also consider how other factors can also influence our sleep. Nutrition plays a significant role in regulating sleep quality – learn more about the connection between nutrition and sleep.. Eating a nutrient-rich, varied diet such as the Mediterranean can boost sleep quality, improving your overall well-being through seasonal changes.

Additionally, with less sunlight exposure in the fall and winter months, maintaining adequate Vitamin D levels becomes even more important. Read more about the importance of Vitamin D and how to ensure you are receiving enough as daylight hours shorten.

Need Help?

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

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

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

Information for this blog was sourced from News in Health, Heart and Stroke, ScienceDirect, MayoClinic, and canada.ca: Sleep-Infographic

How Chiropractic Care can Enhance and Support Athletes of all Ages and Levels 

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As fall and winter sports resume, we see athletes of all ages and abilities getting back into action with training and competition. Whether you or your child participates in school, recreational, or competitive sports, our team can support you by guiding injury prevention and helping you recover quickly and efficiently if injuries happen. At Alliance Chiropractic, we understand body mechanics and musculoskeletal systems, and will provide customized treatment options as needed so you can get back to the sports that you love.  Read on to learn how a sports injury chiropractor can make a huge difference.

Why You Need a Sports Injury Chiropractor

Sports injuries can happen to anyone, whether you are a weekend warrior or a competitive athlete. Without proper care, even a minor injury can turn into a long-term issue that affects your ability to stay active. At Alliance Chiropractic, sports injury chiropractic care is available to treat the symptoms of injury AND address the root causes. Our team will support a faster recovery and provide education and recommendations to help prevent future re-injury.

Personalized treatment plans include a combination of options including chiropractic adjustments, laser therapy, massage therapy, acupuncture treatments, kinesiology services and custom foot orthotics, Our holistic approach focuses on the entire musculoskeletal system, ensuring that your body functions as efficiently as possible.

Preventing Sports Injuries

In an ideal world, injury prevention takes care of all sprains, strains, concussions, and whatever other injuries may result. And while we cannot anticipate or prevent every sports injury, many athletes do not give injury prevention the attention it deserves. Strength and conditioning and proper body mechanics are essential. Athletes should know that imbalances in posture, movement patterns, or even muscle weakness can lead to injuries over time. A sports injury chiropractor can assess these risk factors, and provide a proactive approach to help minimize the risk of injuries.

For example, improving postural and spinal alignment, eliminating muscle imbalances, and optimiziing mobility are some of the common ways that chiropractors can not only treat, but also  help protect athletes against common sports injuries such as runner’s knee, (shoulder) rotator cuff issues, tennis or golf elbow, and ankle sprains. Regular chiropractic care also ensures athletes keep their bodies functioning optimally, reducing the strain on your muscles and joints.

And even if you are not an athlete, maintaining regular movement is essential for overall health and injury prevention. To learn more about the benefits of staying active and why it’s important, check out our blog, The Benefits of Daily Movement: Unlock a Spine-Friendly Lifestyle.

Common Sports Injuries We Treat

The Alliance Chiropractic team, works with a wide range of patients who have incurred injuries participating in sports and other physical activities. Examples of commonly seen conditions managed by chiropractic care include:

  • Anterior and posterior cruciate ligament (ACL and PCL) tears
  • Medial and lateral collateral Ligament (MCL and LCL) tears
  • Rotator cuff injuries
  • Achilles tendonitis
  • Muscle strains and sprains
  • Tennis elbow (lateral epicondylitis)
  • Runner’s knee (ITB syndrome)

These injuries can cause significant pain and disrupt your ability to perform. With chiropractic care, we can help you manage pain, reduce inflammation, and get you back in action sooner.

Concussions are also a risk for athletes, and not exclusive to contact sports. It’s important to recognize the signs of concussions to ensure timely and proper recovery. For additional information, refer to our recent blog, Understanding Concussions: Prevention, Symptoms, and Recovery.

How Chiropractic Care Enhances Athletic Performance

Chiropractic care can help athletes prevent and manage injuries, and also improve overall athletic performance by optimizing your spinal alignment and ensuring that your joints move freely.

Dr. Morphet brings extensive experience working with athletes of all ages and levels. He can  provide guidance to help improve flexibility, coordination, and balance, allowing you to play, compete, or perform at your best. Whether you’re recovering from an injury or looking to optimize function or performance, chiropractic care can give you the edge you need.

And even if you don’t consider yourself an athlete, maintaining an active lifestyle does more than just keep you physically fit. Engaging in regular physical activity also has a profound impact on your mental well-being, helping reduce stress and improve your mood. For more insights into how physical activity can lift your spirits, check out: Exercise and Mental Health: Why Moving More Can Lift Your Spirits.

Tap into the Expertise of a Sports Injury Chiropractor Today

Whether you are training for a big event, enjoying recreational sports, or just maintaining an active lifestyle, chiropractic care can help you stay on track. At Alliance Chiropractic, we provide personalized care plans to treat injuries and help you prevent them.

Contact us today to schedule your consultation, and let us help you keep moving pain-free.

And do not forget to subscribe to our quarterly newsletter to stay updated on the latest health and wellness tips!

World Mental Health Day 2024: Prioritizing Mental Wellness for a Healthier Life

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Each year, October 10th is acknowledged as World Mental Health Day—a day to turn the spotlight on mental health issues and encourage people everywhere to prioritize self-care as a way to support their mental health. Whether at work, home, school, or at play, we know that mental health matters for everyone, at every stage of life.

At Alliance Chiropractic, we believe that your health is affected by mental, physical, social, and environmental factors. Small changes in your daily habits and mindset can have a big impact on your overall wellness. You can support your mental health in a variety of ways such as self-care, helping others, or fostering positive thinking. Let’s explore how these behaviours and habits can make a difference.

What Is Mental Health and Why Is It Important?

Mental health encompasses our emotional, psychological, and social well-being. It affects how we think, feel, and act as we navigate daily life. Good mental health helps us manage stress, relate to others, and make healthy choices. However, it is important to note that mental health is not the same as mental illness. Even if you do not have a diagnosed mental illness, you might still struggle with poor mental health.

In Canada, one in five people will experience a mental health problem or illness in any given year​. Depression, anxiety, and substance use disorders are common challenges many face. For those who live with mental illness, the symptoms can often be managed effectively, allowing individuals to thrive with the right support.

The Role of Self-Care in Mental Health

Self-care is a fundamental component of maintaining good mental health. On busy days, it is easy to put self-care at the bottom of your to-do list, but this neglect can take a toll on your mental and physical health over time. Practising self-care means taking time to care for your emotional, mental, and physical needs. Whether it is through regular exercise, meditation, or simply getting enough sleep, engaging in self-care helps you stay grounded and improves how you handle life’s challenges.

If you are looking for ways to incorporate self-care into your daily routine, check out our self-care blog for ideas on how to get started. It includes practical tips on how to nurture your body and mind, especially during stressful periods.

Helping Others Can Boost Your Mental Well-being

Interestingly, one of the best ways to boost your own mental health is by helping others. Research shows that acts of kindness, volunteering, and supporting others can positively affect your well-being. When we give back to others, it triggers a sense of connection and purpose, which can significantly reduce feelings of stress and anxiety.

Helping others can also release endorphins—chemicals in the brain that promote feelings of happiness and satisfaction. It is a win-win situation: not only are you positively impacting someone else’s life, but you are also improving your own mental health in the process.

Visit our blog on helping others to learn about the health benefits of giving back, and how small acts of kindness (even the small ones!) can make a big difference.

The Power of Positive Thinking

Another key aspect of mental wellness is maintaining a positive mindset. Positive thinking helps reduce stress, improve mood, and can even provide physical health benefits such as reducing the risk of heart disease​. Sometimes life challenges make it difficult to stay optimistic, but trying to maintain positive thoughts can significantly enhance your mental health.

It all starts with self-talk. Being aware of what you tell yourself is powerful: negative self-talk can lead to increased anxiety and feelings of hopelessness, while positive thinking can help you cope with difficult situations and improve overall resilience. Shifting your perspective, even in small ways, can improve your mood and mental health over time.

In a recent blog, we explored how to harness the power of positivity, including how to get started and ways to help you stay optimistic.

Take Action beyond World Mental Health Day

World Mental Health Day is about raising awareness but it’s important to prioritize your mental health every single day. Take time to assess how you are caring for your mental health. Are you prioritizing self-care? Are you helping others in your community? Do you practice positive thinking? These small actions can make a big difference in improving your mental health and overall well-being.

At Alliance Chiropractic, we focus on your musculoskeletal health but understand that how you feel and function are impacted by a wide variety of factors, including your mental health. We are committed to supporting and educating our patients, in as many ways as we can. If you are struggling with mental health issues or have concerns, talk to someone who can help you find the appropriate resources. 

For questions regarding this blog or any other health and wellness concern, contact us. 

Information for this blog was sourced from Statistic Canada and Canadian Mental Health Association

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World Spine Day: A Call for Action to Support Your Spinal Health

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Spinal Health: Why is it so Important?

Every year, World Spine Day is acknowledged on October 16th, and this year’s theme is  “Support Your Spine.” As a critical element to your overall well-being, protecting your spinal health should be a priority – after all, your spine helps you maintain posture, move, and supports your central nervous system (essentially your body’s main control centre for all functions and senses). Integrating physical activity into your daily routine is one of the most effective ways to protect your spine and enhance overall health. 

In honour of #WorldSpineDay, let’s explore ways to promote a healthy spine by reducing inactivity.  Whether at home, work, or school, fostering good habits is the key to maintaining spinal health and protecting you from long term pain and disability.

The State of Physical Activity in Canada

In recent years, we have seen a concerning trend as a growing number of Canadians are not meeting the national Physical Activity Guidelines. This lack of movement directly impacts spinal health and comes at a cost to overall health and the burden placed on our healthcare systems. Prolonged sitting, poor posture, and physical inactivity can contribute to spinal problems and eventually lead to chronic or long term issues. 

The High Cost of Inactivity

Inactivity costs the Canadian healthcare system a staggering $6.8 billion annually. These costs are split between direct expenditures on health services and indirect costs incurred through lost productivity and workplace absenteeism. Understanding and addressing the roots of sedentary behaviour can help reduce these financial impacts significantly.

Understanding the Guidelines

The physical activity recommendations for Canadians aged 18 to 64 are 24 hour movement guidelines incorporating physical activity, sedentary behaviour, and sleep as follows:

  • Aerobic Activity: At least 150 minutes of moderate to vigorous activity per week.
  • Muscle Strengthening: Exercises involving major muscle groups at least twice a week.
  • Light Physical Activities: Several hours of activities such as standing, each week.
  • Sedentary Behaviour: Limiting sedentary behaviour to less than eight hours per day, with no more than three hours spent on recreational screen time.
  • Sleep: Encouraging regular sleep patterns of seven to nine  hours per night.

Maximizing Spinal Health Benefits

The recommendations for movement, sedentary behaviour, and sleep vary by age. In general, maintaining regular physical activity levels supports:  

  • Chronic Disease Prevention: Reduced risks of mortality, cardiovascular disease, hypertension, diabetes, and some cancers.
  • Mental Health Improvement: Lower instances of anxiety and depression.
  • Enhanced Physical and Cognitive Function: Better bone health, blood lipid profiles, and overall cognitive function.

Practical Tips to Get Active

To reduce sedentary behaviour, consider these actionable tips:

  • Exercise in Short Bouts: Integrate short periods of exercise into your daily routine. Most of us don’t have hours of time available to exercise at once.
  • Reduce Screen Time: Limit prolonged recreational screen time 
  • Stand Up on Occasion: Given your mind and body a break when seated for longer periods..
  • Home or Gym Workouts: Utilize simple, effective exercises for muscle strengthening, whether at home or in the gym.

Conclusion: A National Call to Action

Reducing sedentary behaviour is not just about achieving health, it is also about maintaining it so you can continue to enjoy what is important to you. No matter your age, it is never too late to adopt lifestyle habits that support and promote good health. So get moving, your spine will thank you. 

Have questions about this blog or any other health-related concern? Contact us today – we are always ready to help.

For more blogs on preventing back pain, visit our travel, gardening, healthy spine movement blogs.

Information for this blog was sourced from chiropractic.ca

Physical activity guidelines by age can be found here.

Say Cheese! The Health and Happiness Benefits of Smiling

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In honour of World Smile Day on October 4th, let’s talk about the benefits of smiling. Often seen as a reflection of happiness, smiling can actually create happiness too. At Alliance Chiropractic, we focus on your musculoskeletal health but understand the powerful link between emotional wellness and physical health. Smiling is one of the simplest tools we have to boost both.

How Smiling Affects Your Brain

The benefits of smiling extend far beyond a fleeting moment of joy. When you smile, your brain releases chemicals like dopamine, endorphins, and serotonin – the “feel-good” hormones that elevate your mood and reduce stress. Even if you’re feeling down, a smile – real or even forced – can trick your brain into happiness. A smile signals your brain to release these hormones, lifting your spirits almost immediately​​.

Neurologist, Dr. I. Gupta explains that dopamine enhances feelings of pleasure, while serotonin works to reduce stress. Smiling also lowers cortisol levels, helping to counteract stress​. The more you smile, the more you train your brain to view the world positively.

Benefits of Smiling: A Boost to your Physical Health

Beyond emotional benefits, smiling also has a profound impact on your physical health. Research shows that smiling can help lower your blood pressure, boost your immune system, and even reduce pain. This is largely due to the endorphins released when you smile, which act as natural painkillers​.

Additionally, smiling can help lower your heart rate and improve overall cardiovascular health. Dr. Murray Grossan, an Otolaryngologist, emphasises that positive emotions, including those triggered by smiling, strengthen the immune system and contribute to a healthier body overall​.

While more research is necessary, there is also evidence suggesting that people who have an optimistic outlook, may also live longer.

Smiling Can Be Contagious

Have you ever noticed that when someone smiles at you, it is hard not to smile back? That’s because smiles are contagious. This reaction stems from “mirror neurons” in the brain, which fire when we see others smiling. These neurons allow us to mimic the behaviour we see, fostering a sense of connection​.

The reverse holds true as well because your smile has the power to brighten someone else’s day, too. It’s a ripple effect: your smile spreads positivity, which can reduce stress and improve social interactions for both you and those around you.

The Power of a Genuine Smile

Not all smiles are created equal. A genuine smile, known as a “Duchenne smile”, involves both the muscles around the mouth and the eyes. This type of smile is the true indicator of joy and well-being.

Renowned social psychology researchers Paul Ekman and Wallace Friesen demonstrated that authentic smiles activate the brain’s left anterior temporal region, an area associated with positive emotions​. People who frequently show genuine Duchenne smiles report higher levels of happiness, better relationships, and even greater marital satisfaction later in life.

Smiling Through Tough Times

While it might feel counterintuitive to smile when you’re stressed or grieving, research shows that even during difficult times, smiling can help you cope. Researchers have found that people who smiled, even while watching sad or stressful movie scenes, recovered more quickly from their negative emotions​.

Moreover, smiling when you’re feeling down can have a positive effect on your mental health. By shifting your facial expressions, you can influence your emotional state, making it easier to handle challenges and bounce back from stress.

Incorporating More Smiles into Your Day

Positive lifestyle habits can provide a multitude of whole-body benefits. Adding more smiles to your daily routine is a simple yet powerful way to boost your health. Here are a few tips to encourage more smiles throughout your day:

  • Start your morning with a smile: Try smiling at yourself in the mirror each morning. This simple act can set a positive tone for the day.
  • Practice gratitude: When you focus on the things you’re thankful for, you’re more likely to smile naturally. Gratitude and joy go hand in hand.
  • Share your smile: Smiling at others, even strangers, can brighten their day and foster a sense of connection.
  • Find humour in the everyday: Look for moments of levity and don’t be afraid to laugh at yourself. Humour is a great source of smiles!

Conclusion

Whether you’re smiling for joy, peace, or simply out of habit, the act of smiling has profound effects on your emotional and physical well-being. Harness the power of your smile as a simple way to support your health.

Have questions about this blog or any other health-related concern? Contact us today – we are always ready to help.

For more blogs on positivity, check out Harnessing the Power of Positive Thinking for a Healthier Life and Why Helping Others is Good for your Life

Information for this blog was sourced from Psychological Science, PubMed, NBC News, and Smiles of Canada.

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

Understanding Concussions: Prevention, Symptoms, and Recovery

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Concussion Awareness Week 2024 is September 22nd to 28th, and a perfect opportunity to share information to help patients prevent and manage them. Whether you are an athlete, coach, parent, teacher, or anyone who appreciates health and wellness information, this article shares information about concussion risks, symptoms, and management options. Our goal is to educate patients so they can minimize their risks and prevent concussions from turning into potentially serious brain injuries.

What is a Concussion?

A concussion is a type of brain injury caused by a blow to the head, neck, or body that causes the brain to move rapidly inside the skull. Unlike some injuries, a concussion may not show up on routine X-rays (X-radiation), CT scans (Computed Tomography scans), or MRIs (Magnetic Resonance Imaging), making it essential to recognize the symptoms. Concussions can affect how a person thinks, remembers, and feels, which is why early detection and appropriate care are crucial.

Recognizing the Symptoms

Concussion symptoms can vary widely and may not appear immediately after an injury. They may include:

  • Physical: Headache, dizziness, nausea, vomiting, blurred vision, and sensitivity to light or sound. Some people may also experience ringing in the ears or balance problems.
  • Cognitive: Difficulty thinking clearly, feeling slowed down, or being “in a fog.” Issues with concentration and memory are also common.
  • Emotional: Increased irritability, sadness, nervousness, or anxiety. Some individuals may feel more emotional than usual.
  • Sleep-Related: Sleeping more or less than usual, or having trouble falling asleep.

If you or someone you know exhibits any of these symptoms following a head injury, it’s important to seek medical attention immediately.

What to Do If You Suspect a Concussion

If you suspect a concussion, the first and most important step is to stop all activity immediately. Continuing to play or engage in physical activity increases the risk of more severe, long-lasting symptoms and other injuries. Anyone with a suspected concussion should be evaluated by a medical professional as soon as possible.

Red Flag Symptoms: In some cases, a concussion may present more serious symptoms that require urgent medical attention. These include:

  • Severe or worsening headache
  • Neck pain or tenderness
  • Loss of consciousness
  • Seizures
  • Repeated vomiting
  • Increasing confusion, agitation, or restlessness

If any of these symptoms are present, call an ambulance immediately.

Concussion Recovery: What to Expect

Recovery from a concussion can vary from person to person. While some individuals recover within a few days, others may experience symptoms for weeks or even months. A general guideline for recovery includes a brief period of rest (24 to 48 hours), followed by a gradual return to normal activities under the guidance of a healthcare professional.

During recovery, it’s important to avoid activities that could result in another concussion. This means taking a break from sports, physical exertion, and even activities that require intense concentration, such as studying or using electronic devices. As symptoms improve, a healthcare provider will advise on a safe timeline to return to work, school, and physical activities.

Preventing Concussions

Preventing concussions is the best approach given their potential long term effects. While not all concussions can be avoided, there are steps you can take to reduce the risk:

  • Follow Sport Specific Safety Guidelines: Respect and adhere to the rules designed to minimize head injuries, such as avoiding body checks in hockey for younger players or limiting contact in youth football practices.
  • Wear Properly Fitted Equipment: Helmets are essential for many sports and activities. While they may not prevent concussions, they do help reduce the severity of head injuries.
  • Promote Safe Play: Encourage fair play and teach athletes to respect the safety of their teammates and opponents. Education on safe techniques and awareness of the risks is crucial.
  • Environmental Safety: Ensure that sports and recreational areas are free from hazards that could cause falls or collisions. Proper maintenance of playing surfaces can also prevent accidents.

Concussion Awareness Week: Get Involved

Concussion Awareness Week is a nationwide initiative to promote understanding and prevention of concussions. This year, organizations across Canada will host events, webinars, and workshops to educate communities about concussion safety. You can participate by sharing information on social media using the hashtag #WeAreHeadstrong, attending local events, or simply starting a conversation about concussion awareness with your family and friends.

At Alliance Chiropractic & Wellness Clinic, we’re committed to helping our community stay safe and healthy. If you have any questions about concussions or need advice on how to manage a suspected injury, contact us. We’re here to support you with expert guidance and care.

Information for this blog was sourced from Parachute Canada and the Sport Information Resource Centre (SIRC).

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