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Category: The Alliance Blog S2 Q2

Small Changes for a Healthier 2025: Your Top 10 Guide to Rebooting Your Routine

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As 2025 begins, it is the perfect time to prioritize your health and wellness. Making small changes to your routine can lead to significant improvements in your overall quality of life. At Alliance Chiropractic, we know that good habits must be achievable and sustainable. 

To get you started, here is a top 10 guide to help reboot your routine for a healthier year.

1. Move Your Body, Lift Your Mood

Feeling sluggish? Get moving! Physical activity helps promote a healthier mind and body. Whether it is a brisk walk, a dance party in your living room, or a yoga session, find activities you enjoy to keep you moving. Need inspiration? Check out our blog for World Mental Health Day.

2. Stretch, Smile, Shine Every Morning

Start your day off right with a quick stretch session. Stretching increases flexibility and wakes up your muscles, setting a positive tone for the day ahead. If you have a chronic injury or a known problem area – talk to us – we can identify specific stretches to help. For those with shoulder issues, check out our blog on four shoulder stretches.

3. Sip Smart: Water Over Everything

Replacing sugary or alcoholic beverages with water can have a transformative effect on your health. Staying hydrated supports digestion, skin health, and energy levels. Need motivation? CDC’s updated alcohol guidelines encourage moderation, making water a smart alternative.

4. Say Goodbye to Sneaky Sugars

Sugar hides in the most unexpected places. Become a label analyzer, and learn to spot names like maltose and high fructose corn syrup. Why? Ultra-processed foods are not only unhealthy but are also significant contributors to severe health conditions. High consumption is linked to a 58% increased risk of cardiovascular disease mortality and a 52% higher risk of death from ischemic heart disease and cerebrovascular causes. 

5. Prioritize Self-Care

Taking care of yourself is not indulgent; it is essential. Enjoy a relaxing bath, meditate, or spend time doing something you love. Research shows that practicing self-care can lead to numerous benefits, including:

  • Increased self-esteem and self-worth
  • Reduced stress, anxiety, and depression
  • Enhanced resilience and coping skills
  • Improved relationships and social connections
  • Greater overall life satisfaction

Interested in learning more? This blog explores why self-care is important and should be on everyone’s list of priorities.

6. Fitness Fun for the Whole Fam

Exercise is better together! Head out for a family hike, try tobogganing, or explore local waterfalls. Not only is this a fun way to socialize but you’ll gain the benefits of physical activity. We live in a fantastic community with plenty of opportunities for outdoor adventures so take advantage. 

7. Flip the Script on Negativity

Recognizing and shifting negative thought patterns is key to fostering a positive mindset. For example, instead of saying, “I always mess things up,” reframe it to, “I am learning and improving every day.” Practicing positive thinking can help reduce stress and improve your outlook on life. Find more practical tips in our blog on positive thinking.

8. Breathe in the Beauty of Nature

Step outside and soak up the benefits of fresh air and sunshine. A walk in the woods or a moment in your backyard can reduce stress and re-energize you. Learn more about the  health benefits of being outside in our recent blog. 

9. Tech Detox: Protect Your Posture

Global estimates suggest that up to 75% of people engage in daily activities that can lead to ‘text neck syndrome’. This condition results from poor posture during prolonged device use and can have lasting effects on musculoskeletal health. This is why avoiding “text neck” and other posture problems is essential. 

10. Make Healthy Eating Delicious

Healthy food does not have to be boring. Add colour to your plate with fruits and vegetables, and experiment with new recipes. Small changes such as minimizing consumption of processed foods and prepping meals ahead of time, can make healthy choices easier. For healthy eating during the holidays, visit our blog.

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 our blog library.

Holiday Experiences: Fun and Affordable Activities for Families

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The holiday season is ideal for spending time with friends and loved ones, and enjoying fun and meaningful experiences. At Alliance Chiropractic, we love hearing patients tell us about their favourite activities and how they create lasting memories. We thought it might be useful to highlight why shared experiences are important and some budget-friendly ideas to consider this holiday season.

Get Outside!

Outdoor activities are a fantastic way to enjoy quality family time without breaking the bank. Layer up to keep warm and consider these simple and fun options:

  • Holiday Light Walks: take an evening stroll to admire neighborhood holiday displays.
  • Winter Scavenger Hunts: explore local parks while searching for seasonal items like pinecones or holiday decorations.
  • Tobogganing or Snow Play: embrace the joy of winter with tobogganing, building snow forts, or crafting snow angels.

The greater Hamilton region offers plenty of trails and beautiful parks to explore. Focus on being together and enjoying the lights of the season and all that nature has to offer.

Game On - Boost Brainpower while Having Fun

Playing board games as a family is a fantastic way to boost cognitive function while spending quality time together. Board games can enhance memory, critical thinking, and problem-solving skills for players of all ages. In addition to the cognitive benefits, they promote social interaction and teach valuable lessons in teamwork, strategy, and patience. Consider options like Scrabble, Chess, or cooperative board games that require a variety of skills and are suitable for all ages.

Prioritize Experiences over Expenses

Choosing experiences over material items can offer so many benefits, making them far more valuable in the long run. We can all relate to toys being played with for a few hours or days and then discarded or forgotten. However, activities such as trips to a museum, picnics, or baking together are opportunities to plan and share experiences, create memories, and foster connections between people. 

Plus, shared experiences contribute more significantly to happiness than material goods. Research tells us that experiences lead to greater satisfaction because they become a part of our identity and provide lasting memories. As noted in, Scientific American,  “Shared experiences, more than material things, bring people together.”

Volunteer to Make a Difference

The holiday season is a wonderful time to gather with friends and family, and volunteering is one of the most meaningful ways to share the spirit of the season. While outdoor projects like park clean-ups are still fantastic options, soup kitchens and holiday outreach programs often see an even bigger surge in demand at this time of year. With economic uncertainties making resources tighter for many, your time and effort can offer real relief. Whether you’re serving meals, assembling care packages, or simply offering a warm smile, every gesture counts. For opportunities in Hamilton, you can visit Hamilton.ca’s volunteer opportunities page, or volunteerhamilton.ca.

Involving children in these activities imparts essential values of empathy and social responsibility.

Final Thoughts

You can make your holiday season meaningful without the expense. There are plenty of affordable holiday activities for families to make their celebrations and the season truly memorable. Depending on the activities you choose, you can also help others within the community, and that provides even more benefits. 

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

If you have questions regarding this blog or any other health or wellness concern, contact us at Alliance Chiropractic. We’re here to support your health and keep you active throughout the holiday season and beyond.

Information for this blog was sourced from bpsmedicine, Scientific American, and Prepare for Canada.

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

Holiday Season Calm – Tips for Managing Stress

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The holiday season is busy and often stressful with shopping, gatherings, expectations, and related commitments. At Alliance Chiropractic, we recognize the importance of managing stress to prevent burnout and maintain good health. Integrating deep breathing exercises, maintaining physical activity, setting boundaries, and spending time in nature, are some ways to offset potential stress so you can enjoy the holiday season to the fullest.

Deep Breathing: Your Quick Stress Reset

Feeling overwhelmed by holiday preparations? Deep breathing is a simple yet effective technique to reduce stress and promote relaxation. Engaging in deep breathing exercises can help calm the mind and alleviate anxiety during hectic holiday preparations. Incorporating mindfulness practices, such as deep breathing, into your routine can help you stay present and manage stress effectively.

Get Moving: Keep Your Body and Mind Energized

Regular physical activity is essential for maintaining mental and physical health. Engaging in exercises like walking, yoga, or even dancing can boost your mood and energy levels. Encourage your family to participate in activities like hiking, snowshoeing or sledding to add fun and promote physical health during the busy holiday season.

Set Boundaries: Protect Your Energy

Do holiday obligations feel like too much? It’s important to set realistic expectations and communicate your limits to family and friends. Politely decline additional responsibilities or events to help prevent feelinging overwhelmed. Set clear boundaries and communicate them as needed to help manage stress during holiday gatherings.

Find Peace in Nature

Being outside offers many benefits so be sure to make time over the holiday season to spend time in nature. Activities like hiking or simply walking in a park can rejuvenate your mind and body by reducing stress, plus the added benefits of movement which also promote overall well-being.

Final Thoughts

The holiday season should not leave you feeling drained. Incorporating these tips can ensure you are able to enjoy whatever celebrations, gatherings, and festivities you have planned, while also protecting your mental and physical health. Remember, self-care is one of the best gifts you can give yourself this season, as well as something to keep in mind throughout the year.

Supporting your health and wellness is a priority at Alliance Chiropractic. 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.

If you have any questions regarding this blog or any other health or wellness concern, contact us at Alliance Chiropractic. We are here to support you so you can stay healthy and active throughout the holiday season.

Information for this blog was sourced from Calm.com, VeryWellMind, and Harvard.

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

Sweets, Treats, and Decadence Galore: Tips for Healthy Holiday Eating

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The holiday season brings joy and celebration, but it can also challenge healthy eating habits. At Alliance Chiropractic, we understand the importance of maintaining a balanced diet during this busy and festive time. Enjoy the holidays without compromising your health by focusing on portion control, mindful eating, nutrient-rich foods, and moderating alcohol intake.

Take Charge of Portion Size

Overeating can leave you feeling sluggish and uncomfortable but restricting treats and foods you enjoy is neither fun nor satisfying. Manage portion sizes to enjoy your favorite dishes without going overboard. Additionally, try filling half your plate with fruits and vegetables to ensure you’re consuming necessary fiber and nutrients. This helps promote satiety (feeling full)  and reduces the temptation to overindulge in calorie-rich foods.

Savor Every Bite with Mindful Eating

The holidays are meant to be enjoyed, but eating too quickly or out of habit can lead to regret later. Mindful eating involves paying full attention to the entire eating experience, savoring each bite, and recognizing hunger and fullness cues. This practice also helps prevent overeating and enhances enjoyment of your meals. To eat mindfully during the holidays, avoid skipping meals, as this can lead to excessive hunger and poor food choices later. Instead, maintain regular eating patterns to support better food related decision-making at holiday gatherings. 

Pick Foods that Delight and Nourish

Nutrient-rich choices fuel your body and keep you energized during the busy season. Opt for lean proteins like tofu or turkey breast without skin, which is lower in fat and calories. Choose complex carbohydrates such as sweet instead of white potatoes for added fiber and nutrients. Including a variety of vegetables and whole grains ensures a balanced intake of essential vitamins and minerals.

Keep Your Celebrations Balanced with Alcohol Moderation

Alcohol can sneak in extra calories and affect your health more than you realize. During the holiday season, alcohol consumption often increases, which can lead to additional health risks beyond excess calories. To maintain good health, limit alcohol consumption by choosing non-alcoholic alternatives or setting personal limits. Being mindful of your drinking habits not only prevents overindulgence but also promotes overall well-being.

Final Thoughts

By implementing these strategies, you can enjoy the holiday season AND support your overall health and wellness. Remember, making good choices allows you to enjoy the  festivities without compromising your well-being. Questions regarding this blog or any other health or wellness concern? Contact us – we are here to support you so you can make the most out of your holiday season. 

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

Information for this blog was sourced from TheScottishSun, WTAP, NYPost, Alcohol.org, and our previous blog.

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

The Best Holiday Routine for Energy: Stay Active and Refreshed

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The holiday season is full of excitement, gatherings, and delicious treats, but it can also bring late nights and chaos to routine, sometimes leaving us feeling drained. At Alliance Chiropractic, we understand how important it is to maintain your energy during one of the busiest times of the year. In this blog, learn expert-backed tips on how to sustain your energy levels so you can make the most of the busy holiday season.

1. Keep Moving: Embrace Physical Activity

Regular exercise boosts energy levels and enhances mood. Brisk walking, ice skating, or family dance sessions are great group activities to keep everyone active during the holidays. Research indicates that short walks after eating can improve blood sugar regulation and is another way to improve your energy levels throughout the day.

2. Sleep: Stick to a Routine

Sleep is also essential when it comes to maintaining energy. Aim for seven to nine hours of quality sleep each night, even during holiday events. Establishing a regular sleep routine helps regulate your body’s internal clock, promoting better rest and increased daytime energy. Irregular sleep schedules can increase the risk of cardiovascular health, highlighting the importance of consistency. 

3. Fuel Your Festivity with Balanced Meals

With homemade treats and festive shindigs, the holidays often include plenty of indulgent foods. Start your day with a protein-rich breakfast to stabilize blood sugar levels and provide sustained energy. Incorporate high-fiber carbohydrates and healthy fats into your meals, and enjoy treats in moderation. Bringing healthy, high-protein dishes to potluck gatherings is another way to ensure nutritious options are available.

4. Take Vitamin D Supplements

Vitamin D plays a crucial role in regulating sleep-wake cycles, managing mood, and maintaining energy levels. During winter months, reduced sunlight exposure can lead to lower vitamin D levels, which has been linked to fatigue, lower energy, and a sad or depressed mood. Speak to your health care provider about Vitamin D supplements to offset potentially low levels. Consuming vitamin D-rich foods like fatty fish, fortified dairy products, and egg yolks can also help maintain optimal levels.

5. Hydration: The Energy Booster You Need

Staying hydrated supports nutrient transport, ensuring your body can deliver essential vitamins and minerals where they are needed, helping maintain steady energy levels.  Aim to drink 8-10 cups of water daily, as dehydration can lead to fatigue and decreased alertness. Carrying a water bottle and setting regular reminders can help keep you on track, especially during dry winter months.

6. Manage Stress with Mindfulness

The holiday season can be stressful and affect your energy levels. To help manage stress and promote relaxation, consider mindfulness techniques such as spending a few minutes each day to reflect on things you are thankful for; journalling; practising focused breathing; or using a guided mindfulness app. Being able to manage stress not only helps maintain your energy levels but also supports overall positive well-being.

Final Thoughts

The holiday season should not leave you feeling burnt out or wanting a few days to recover from it all. Create your own healthy holiday routine to include physical activity, balanced nutrition, sleep, hydration, and stress management. Taking care of you means enjoying the festivities while staying energized and healthy.

Alliance Chiropractic is dedicated to supporting your health and wellness. While our focus remains on 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.

If you have any questions about this article or other topics related to your health, contact us.

Information for this blog was sourced from BusinessInsider, SharonPalmer.com, NYPost, NeuroLaunch, and adelaidenow

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