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Earth Day Activities to Boost Your Health and Well-being

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April 22 is Earth Day, and a perfect reminder that our overall health is deeply connected to our environment and the status of our planet. While chiropractic care focuses on your musculoskeletal and nervous system, we know that how our patients feel, move, and function is also impacted by their environment. Think about all of the environmental factors at play such as the air we breathe, water we drink, and the spaces we live, work, and play in.

At Alliance Chiropractic, we see firsthand how factors like air quality, diet, sedentary lifestyles, and access to green space affect everything from stress levels to physical pain. This Earth Day, take advantage of all that Ancaster and the greater Hamilton area has to offer: explore Earth Day activities that not only honour the planet but also support your well-being.

For Health’s Sake - Your Environment Matters

Your environment matters more than you think. Consider the air you breathe, the water you drink, the noise pollution at work or at home, and how often you access and use green spaces within your community. All of these factors impact how your body and mind function.

Here are a few examples of what can happen to your body as it relates to key inputs:

  • Poor air quality can trigger headaches, fatigue, and respiratory issues

     

  • Noise pollution may affect sleep and increase stress hormones

     

Lack of green space is linked to higher rates of anxiety and depression

Earth Day - Appreciate and Explore the Health Benefits of being Outdoors

Spending time outdoors is one of the easiest ways to connect with nature and boost your physical and mental well-being. Research shows that time spent in natural settings can:

  • Reduce blood pressure

  • Lower stress hormone levels

  • Improve immune function

  • Boost mood and energy

  • Increase daily movement 

It does not take much time to feel the benefits. Even just 30 minutes a day in nature can positively affect your cardiovascular system, brain chemistry, and mental clarity. Whether it is a short walk through a local park or time spent tending your garden, regular exposure to natural spaces helps reset your nervous system and supports a healthier, more balanced life.

What are You Waiting for? Earth Day Activities for Everyone

Now that the weather is getting better, why not honour Earth Day by trying activities that are good for you and the planet:

  • Explore the Trans Canada Trail: Did you know Canada houses the longest recreational trail in the world? It spans all 13 provinces and territories, stretches across all three coastlines—Atlantic, Pacific, and Arctic, and a section of it runs right through the Greater Hamilton region. Whether you prefer walking, cycling, running, or just being surrounded by nature, the trail offers an incredible way to get active and explore Canada’s natural beauty. Visit the Trans Canada Trail Map to find a route near you.

  • Green your Commute: Bike or walk whenever possible – to work, to school, or the local grocery store. Even parking a bit farther and walking some distance helps reduce emissions and adds daily movement.

  • Plan a Nature Day with Family: Whether it’s a hike, a scavenger hunt in the forest, or a picnic in a local park, shared outdoor time can be fun, encourages screen-free connection, and is good for you.

  • Join a Local Clean-Up: Help your neighbourhood and feel good doing it. Community clean-up events often happen around Earth Day or consider planning one. This is a great way to combine light movement while helping our environment. There are a variety of local organizations in the Greater Hamilton Area hosting Earth Day 2025 activities, including:
  • Try Outdoor Fitness: Replace your gym session with park yoga, hill sprints, or nature stretching. Exercising outdoors means fresh air, Vitamin D, and all the usual benefits of movement. Check out this Hamilton Outdoor Adventure Guide for some fantastic local ideas.

The Great Outdoors - a Natural Boost for your Body and Mind

Modern lifestyles often require that we spend a significant amount of our time commuting, indoors, at a desk, or all of the above. We see many patients with similar physical symptoms but their root causes vary. For example, headaches can be caused by tension, incorrect desktop ergonomics, poor sleep habits, or prolonged screen exposure. Often, small changes in lifestyle habits can promote symptom improvement and prevent re-injury. 

Earth Day is a perfect time to think about the benefits of the great outdoors. Earth Day is a perfect time to think about the benefits of the great outdoors. As we shared in our blog Get Outside: Health and Wellness Benefits of Outdoor Activities, outdoor movement and fresh air support overall health by reducing stress-related tension, improving posture, and boosting energy levels.

Plus, research shows that forest air is rich in phytoncides—plant compounds that help boost your immune system. Fresh air literally does your body good so get outside to enhance your well-being.

Final Thoughts: Nature is a Prescription You Can Fill Today

Health is multifactorial. That means there are many pieces involved—from your nutrition and stress levels to the environment you live and move in. As we celebrate Earth Day, take a moment to reflect on the spaces you spend your time in and how they support your wellness.

At Alliance Chiropractic, we believe in small shifts to make a big difference; this can be walks in nature, neighbourhood bike rides, replacing screen time with reading and conversation. This Earth Day, get outside to support your body and appreciate the beautiful natural resources that are available in our region.

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 here.

Information for this blog was sourced from:
Breathe Easier: How Your Environmental Health Impacts Well-being, Get Outside: Health and Wellness Benefits of Outdoor Activities, Tourism Hamilton, and Trans Canada Trail.

Managing Stress: Natural Relief Methods that Actually Work

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April is Stress Awareness Month, and a good time to talk about something we all experience. Stress is often referred to as a bad thing but it can also be helpful, keeping you focused and motivated. However, when stress levels run high over a longer period (chronic stress), it can impact your body, your mind, and your overall health.

At Alliance Chiropractic, we regularly see how chronic stress shows up physically. From tension headaches to tight shoulders and stiff lower backs, stress can sneak in and impact your muscles and joints. That is why it’s essential to understand stress, how your body responds and reacts to it, and when it’s time to consider coping strategies. Let’s explore natural stress relief methods and why they are important not just for your mental health, but for your physical health too.

What Is Stress and Why Does It Matter?

Stress is your body’s natural response to real or perceived pressures or demands. Stressors (whatever causes you stress) can be mental, physical, social, or environmental, and come from anywhere. For example, your work, relationships, finances, diet, lifestyle, or changes in health. In small doses, stress is beneficial, helping you perform or stay motivated. But when your stress continues over a longer period, it is referred to as chronic, and can wear down your nervous system and increase your risk for a variety of concerns such as:

  • Anxiety and depression

  • Sleep issues

  • Muscle pain and stiffness

  • Headaches and digestive issues

  • High blood pressure and heart disease

Recognizing the signs of chronic stress and having tools to manage them, can make a huge difference in your overall health and wellness..

Are you Carrying too much Stress?

Stress can show up in a variety of ways in your body. Here are some common ways:

  • Muscle tension (especially in the neck, shoulders, or lower back)

  • Trouble falling or staying asleep

  • Feeling irritable or overwhelmed

  • Headaches or migraines

  • Upset stomach

  • Brain fog or difficulty focusing

If any of these sound familiar, it may be time to consider some natural stress relief methods to help your body and mind reset.

Natural Stress Relief that can Make a Real Difference

You do not need to overhaul your entire life to manage stress. In fact, simple, sustainable habits often work best. Here are some effective methods you can start with today:

  • Movement: Go for a walk, stretch, or try gentle yoga. Just getting your body moving can melt away tension and boost your mood. Want to know how something so simple can have such a big impact? Check out our blog on Exercise and Mental Health to learn why movement might be the natural stress relief you’ve been looking for.

  • Mindful breathing: Just a few slow, deep breaths can calm your nervous system and bring clarity in the moment.

  • Limit stimulants: Too much caffeine or sugar can intensify stress responses. Stay hydrated and eat balanced meals to help regulate mood and energy. For more information on the importance of diet and overall health, refer to our previous blog, The Health Impact of Foods and Drinks Consumed.

  • Create calming routines: Try winding down at the same time each night, dimming the lights, or taking a warm bath before bed. Avoiding screen time at least an hour before bedtime can also make a big difference, as blue light from phones and tablets can disrupt your body’s natural sleep signals.

  • Practice self-care daily: Make time for hobbies, rest, and connection. Read more on how self-care supports mental health in our previous blog: Prioritizing Self-Care: Why it’s Important for Your Mental Health.

Chiropractic Care as a Drug Free Option to Manage Stress

Chiropractors offer a variety of drug free options for patients experiencing stress related symptoms. Treatment plans may include manual adjustments, laser treatment, electrical therapy, or a combination of all three, and are used to help:

  • Reduce muscle tension

  • Improve spinal alignment and posture

  • Support nervous system regulation

  • Relieve headaches and joint discomfort

  • Achieve deeper, more restful sleep

When your body feels better, your mind can relax more easily. Whether your stress shows up as neck pain, jaw tension, or fatigue, the team at Alliance Chiropractic will tailor your treatment plan to address your individual needs.

Final Thoughts: Is Your Stress Level Manageable or Taking Over?

This April, in honour of Stress Awareness Month, pause a moment and check in with yourself. Is the stress in your life appropriately managed?  The lifestyle changes and habits outlined in this article can lead to big results over time. 

If your body is showing signs of chronic stress, it might be time to reprioritize your health. Chronic stress symptoms can show up physically, and chiropractic care is a natural and noninvasive option to help relieve pain. While our primary focus is on your musculoskeletal system, we understand that how you feel, move, and function is influenced by many factors. If your needs go beyond our scope, we are committed to connecting you with the right resources to support your well-being.

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 here.

Information for this blog was sourced from: CAMH – Centre for Addiction and Mental Health, Heart and Stroke Foundation, and Prioritizing Self-Care: Why it’s Important for Your Mental Health

Cancer Awareness Month: The Information we Hope you Never Need

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Cancer Awareness Month: The Information we Hope you Never Need

April is Cancer Awareness Month—a time to talk about prevention, early detection, and ways to support those who are living with cancer. In Canada, it is estimated that more than two in five people will be diagnosed with cancer at some point in their lives. That statistic hits hard. It reminds us how important it is to understand the early signs of cancer and take action as soon as symptoms appear.

At Alliance Chiropractic, we know chiropractic care does not treat cancer. However, when it comes to supportive care, treatment can make a big difference. If you or a loved one is dealing with cancer or managing symptoms, chiropractic care can help relieve pain, improve mobility, and provide added comfort during a difficult time.

What Are the Early Signs of Cancer?

Cancer can look different for everyone, but there are some warning signs that should never be ignored. While these symptoms do not always mean cancer, they are worth checking out because early detection leads to quicker treatment, and often, better outcomes. 

The most common early signs of cancer include:

  • Unexplained weight loss
  • Ongoing fatigue not linked to lifestyle or sleep
  • Changes in bowel or bladder habits
  • Persistent pain (especially in the back, abdomen, or bones)
  • Sores that do not heal
  • Moles, lumps or thickening under the skin
  • Bleeding or discharge (especially rectal or urinary)
  • Persistent cough or voice changes
  • Difficulty swallowing

Not just an Adult Disease - Why Younger People Need to Pay Attention Too

Cancer is no longer considered just an “adult disease.” Increasingly, younger populations are being affected by various forms of cancer, with lifestyle factors such as sedentary habits, diets high in processed foods, and environmental exposures playing a significant role. 

One of the most concerning trends is the rise of colorectal cancer in individuals under 50, with a steady increase of 2 to 4% annually in this age group. Symptoms like rectal bleeding, bowel changes, and abdominal pain are often overlooked in younger people, but should never be dismissed.

For more information, refer to our recent blog titled, Colorectal Cancer: An Alarming Rise among Younger Individuals.

Chiropractic Treatment as a Supportive Care Option

Wondering what chiropractic might have to do with cancer care?

At Alliance Chiropractic, our focus is on musculoskeletal conditions and nervous system health. We see patients with a variety of injuries and conditions, some of them on a supportive care basis to help manage symptoms that affect movement, comfort, and overall well-being, especially during or after cancer treatment.

Supportive chiropractic care helps our patients manage the physical effects of cancer and treatment. Chemotherapy, radiation, or even prolonged inactivity during treatment can lead to:

  • Joint stiffness
  • Muscle tension
  • Postural changes
  • Nerve pain
  • Decreased mobility
  • Chronic discomfort

Supportive chiropractic care can include:

  • Gentle spinal adjustments to improve comfort and reduce pressure on joints
  • Soft tissue therapy to ease muscle tension and improve circulation
  • Movement strategies and modified exercises to restore mobility
  • Pain management techniques that do not rely on medications

This kind of care does not ‘fix’ or ‘cure’ cancer but it can help you move and feel better, and get through each day with less pain and more energy. For more information on supportive care, read our blog, Exploring Chiropractic Care and Choosing What’s Best for You: Acute vs. Maintenance vs. Supportive Care . 

What Type of Chiropractic Care is Best?

If you’re living with cancer or navigating a chronic condition, you would likely benefit from  supportive care. Unlike acute care, which addresses immediate injuries, or maintenance care, which focuses on prevention, patients dealing with a cancer diagnosis come to us seeking symptomatic relief to facilitate their quality of life over time. We use an ongoing, tailored approach that evolves with patients’ needs.

It helps when:

  • You have a chronic condition like arthritis or cancer
  • Full recovery is not the goal—but function and comfort are
  • You want drug-free options to help relieve pain or stiffness

Our team will work with you to build a customized plan to support your overall well-being.

The Staggering Cost of Cancer

An estimated 247,000 new cancer cases are projected in Canada this year. It’s important to remember that while cancer may be a shared experience, every person affected has a unique story.

The impact of cancer is significant. Whether you’re a patient, caregiver, employer, co-worker, or community member, cancer affects us all. The economic cost alone is immense. Patients and their families face direct out-of-pocket expenses (think medications, transportation, parking, and childcare) that can drain a significant portion of a family’s income. For some, these costs can range between 16% and 42% of their annual earnings, with even higher burdens in rural areas or for those without extended health coverage.

There are also the indirect costs related to missed workdays, reduced productivity, and income loss, especially for self-employed individuals. These are estimated at $75 million to $317 million annually across Canada. Employers feel it too, with costs associated with staffing changes, turnover, and supporting sick leave.

But perhaps the greatest impact and challenging to quantify are psychosocial costs. These are related to anxiety, emotional distress, isolation, and pain, and are estimated to make up nearly two-thirds of the total economic burden of cancer. 

You Are Not Alone on This Journey

At Alliance Chiropractic, we specialize in helping patients with neuromusculoskeletal conditions, those that affect your nerves, muscles, bones, and joints. However, we also recognize that health challenges rarely exist in isolation. For those living with cancer or managing other chronic conditions, we provide treatment options to help relieve symptoms and improve overall quality of life. If you need more than we can offer, we’ll help connect you with the right resources.

If you or a loved one has been recently diagnosed with cancer, the Cancer Assistance Program (CAP) is a community-based, not-for-profit organization offering free services for individuals and families living in the greater region of Hamilton and surrounding communities.

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 here.

Information for this blog was sourced from: Canadian Cancer Statistics Dashboard, Alliance Chiropractic’s Blog on Colorectal Cancer: An Alarming Rise among Younger Individuals and Exploring Chiropractic Care and Choosing What’s Best for You: Acute vs. Maintenance vs. Supportive Care . 

Diet and Health: Are We Really What We Eat?

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Our diet plays a crucial role in our overall health, influencing everything from energy levels to disease prevention. While we may have more access to food than ever before, the nutritional value of modern food has declined. Understanding how your diet affects your health can help you make informed choices that support your well-being.

The Declining Nutritional Value of Food

Over the past several decades, the nutrient content of many common foods has quietly declined. As farming practices and food production methods have changed, so too has the quality of the food on our plates. 

A 2004 study found that important nutrients in some vegetables have declined by nearly 38% since 1950. Another study discovered that high-yield fruits and vegetables have lost between 25-50% of their original nutritional density due to environmental, genetic, and soil depletion factors. Learn more about this trend in Why Modern Food Lost Its Nutrients.

What Can Cause this Decline?

Advances in agriculture have increased crop yields but often at the expense of nutrient content. Modern farming techniques prioritize quantity over quality, so while today’s produce may look bigger and more appealing, it often contains fewer vitamins and minerals than food grown decades ago. The rise in hidden hunger, a term used to describe when people consume enough calories but are not receiving essential nutrients, illustrates a growing concern. 

For a deeper dive into this issue, refer to An Alarming Decline in the Nutritional Quality of Foods: The Biggest Challenge for Future Generations’ Health.

The Hidden Hunger Problem

Despite living in an era of ‘food’ abundance, many people suffer from hidden hunger. Ultra-processed foods are a major contributor to this issue because they are typically high in calories, sugar, and unhealthy fats but low in essential nutrients. 

Research links ultra-processed food consumption to obesity, diabetes, heart disease, and even mental health disorders. For a closer look at the global health risks of ultra-processed foods, check out Time for a Noodle Tax? The Impact of Ultra-Processed Foods on Health.

Making Smart Dietary Choices

Understanding how diet affects health means taking a proactive approach to nutrition. While food quality may be on the decline, there are still ways to ensure we are eating nutrient-dense meals.

1. Prioritize Whole Foods

Fresh fruits, vegetables, whole grains, and lean proteins should be the foundation of your diet. These foods provide essential vitamins and minerals that support everything from brain function to heart health. Canada’s Food Guide recommends an emphasis on plant-based proteins and whole foods for better overall health. 

Learn more about Canada’s Dietary Guidelines: Foundation for Healthy Eating.

2. Read Food Labels Carefully

Not all food is created equal. Learning how to read nutrition labels can help you make better food choices. Look for those with minimal added sugars that contain healthy fats and whole-food ingredients. 

A helpful resource for decoding food packaging is How to Read a Food Label.

Image From Government of Canada

3. Limit Ultra-Processed Foods

Cutting back on ultra-processed foods (UPF) is one of the best ways to improve your diet. While UPFs may be convenient, their long-term impact on health should concern consumers. Replacing ultra-processed foods with fresh, minimally processed options can help prevent nutrient deficiencies and chronic disease. 

Read more about the hidden dangers of ultra-processed foods in The Hidden Risks of Artificial Sweeteners and When Less is More: The Dangers of Ultra-Processed Foods.

4. Consider Soil Health and Farming Practices

Nutrient-rich food starts with healthy soil. Choosing organic or locally grown produce can help ensure higher-quality food selections. Farming techniques such as regenerative agriculture aim to restore soil health and improve the nutritional density of crops. 

Learn about efforts to reverse declining food nutrition in Vegetables Are Losing Their Nutrients. Can the Decline Be Reversed?

Conclusion: The Power of a Healthy Diet

What we eat has a direct impact on our health. While modern production has enabled easier access to food, these practises have also resulted in lower nutritional quality. Understanding how diet affects our health can help us make better food choices such as prioritizing whole, nutrient-dense foods and avoiding ultra-processed products.

At Alliance Chiropractic, we believe in a holistic approach to health and wellness. While our primary focus is musculoskeletal care and treatment, we aim to provide information and resources to support your overall well-being.

Have questions about this article or want to see a future topic covered? Contact us today.

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

Information for this blog was sourced from: Food Guide Canada, DairyNutrition, TheGuardian, PubMedCentral, BBC, and our Blog Library.

The Science of Laughter: Why It Really Is the Best Medicine

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Why Laughter Deserves its Own Day (or Two)

March signals the arrival of spring with longer and brighter days and new life emerging in nature. It’s also a perfect time to focus on the science of laughter given March 19 is Let’s Laugh Day and March 20 has been designated the International Day of Happiness by the United Nations. 

And let’s face it, who couldn’t use a little more laughter in their life?

While laughing seems like a simple reaction to something funny, science shows that it actually plays a powerful role in reducing stress, improving heart health, and strengthening social connections.

The Science Behind Laughter

Laughter is more than just a reaction—it’s a complex response that lights up multiple areas of the brain, including those responsible for motor control, emotions, and problem-solving. This makes it a multi-faceted beneficial process for both the mind and body.

1. The Physical Benefits of Laughter

  • Reduces stress hormones – Laughing lowers cortisol levels, helping to combat the negative effects of stress
  • Boosts the immune system – Laughter increases the production of antibodies and activates immune cells, helping your body fight illness
  • Improves heart health – A good laugh increases blood flow and improves vascular function, similar to the effects of exercise
  • Burns calories – Laughing for 10–15 minutes can burn up to 50 calories. While it is not a replacement for physical activity, it certainly provides measurable benefits!

Curious about how laughter impacts your brain? This ‘How Laughter Works’ article provides some great information and an explainer video. 

2. How Laughter Affects Your Mental Well-Being

Often called “nature’s antidepressant”, laughter triggers the release of serotonin, a chemical affecting emotions, sleep, and overall well-being. A little background –  anti-depressant medications essentially slow down the reabsorption of serotonin, making it more readily available to regulate emotions. Laughter naturally boosts the production and release of serotonin, and research has shown that laughing helps:

  • Enhance mood
  • Reduce anxiety
  • Help reframe stressful situations so they are easier to manage
  • Improve memory and cognitive function by stimulating multiple brain regions

3. Laughter Strengthens Social Bonds

Humans are social creatures and laughter helps us connect with others. Research show that:

  • People laugh 30 times more often in social settings than when alone
  • Laughter as a shared experience promotes trust and builds connection
  • Laughing helps defuse conflicts and improve relationships

Infants laugh before they learn to speak, helping strengthen bonds with caregivers. And throughout our lifetime, laughter continues to be an essential tool for social bonding.

Celebrating Laughter Every Day

While Let’s Laugh Day and International Day of Happiness are acknowledged every March 19th and 20th respectively , why not celebrate laughing every day?

Here are a few ideas to help boost your happiness and share some laughs:

  • Watch a funny movie or stand-up comedy special
  • Spend time with people who make you laugh
  • Read a joke book or listen to a comedy podcast
  • Practice laughter yoga 
  • Reflect on or jot down three funny moments from your day

Like others, laughter is a habit and can be sparked with practice!

Learn more about the International Day of Happiness by visiting the United Nations’ official page.

Toddlers Laugh the Most

Could the reason so many adults look back on their childhood as a time of innocence and happiness be because we laughed more? Consider that the  average adult laughs 17 times a day, compared to the average toddler who laughs about 400 times a day!

Many adults do not laugh as much as they should – perhaps due to stress, work, and everyday responsibilities. However, making time to laugh more often can have significant health benefits.

Want to see and hear how laughter works in the brain? Check out this Science of Laughter video.

Laughter as a Part of a Holistic Approach to Health

At Alliance Chiropractic, our focus is on musculoskeletal health and treatment, but we also aim to provide information and resources that support overall well-being. Laughter is a fantastic natural way to support patient wellness, providing physical, social, emotional, and physiological benefits.

Want to see a future topic covered or have questions? Contact us today. 

Happy Let’s Laugh Day and International Day of Happiness!

Information for this blog was sourced from: TimeandDate, BlueZone, UN.org, and HowStuffWorks

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

Healthy Eating Tips: Why Every Bite Matters

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What Does ‘Clean Eating’ Really Mean?

Remember being told as a kid that ‘you are what you eat?’ There’s a reason that saying exists.

In honour of March being National Nutrition Month, we wanted to explore the connection between food and overall health, and share the latest in research and guidelines for Canadians.

What we eat and drink plays a crucial role in our overall health, energy levels, and well-being. Choosing whole, minimally processed foods provides essential nutrients that fuel our bodies and reduce the risk of chronic diseases and other health issues. Unfortunately modern diets favour convenience and taste, and often contain high levels of added sugars, unhealthy fats, and artificial ingredients. 

What researchers are finding is that over the long-term, consuming these ultra-processed foods contributes to weight gain, inflammation, and heart disease.

For more on the hidden dangers of processed foods, read our blog: When Less Is More: The Hidden Dangers of Ultra-Processed Foods.

Why Food Labels are Important

Understanding food labels can help consumers make better choices. While packaging often includes attention grabbing words like ‘natural’, ‘sugar-free’, or ‘low-fat’, the Nutrition Facts panel and ingredient list reveal essential information . 

Here are some key things to look for:

  1. Serving Size – Compare serving sizes across brands to ensure you are making accurate comparisons
  2. Calories Per Serving – Be aware that a food may seem low in calories but have a very small serving size
  3. Fat Content – Check for saturated and trans fats, which should be minimized in a heart-healthy diet
  4. Sodium Levels – Aim for less than 2,300 mg of sodium per day to support heart health
  5. Added Sugars – One teaspoon of sugar is about 4 grams, so a food serving listing 12 grams of sugar is about three teaspoons
  6. Fibre Content – Look for foods with at least 4 grams of fibre per serving to support digestion and overall health
  7. Ingredient List – Ingredients are listed in order of weight, so if sugar or hydrogenated oils appear near the top, the product may not be the best choice

For a visual guide on how to read food labels, check out this helpful resource: How to Read a Food Label.

Image From Government of Canada

Why You Should Avoid Artificial Ingredients or Additives

Many processed foods contain artificial sweeteners, preservatives, and additives that can negatively impact health. Artificial sweeteners, for example, were once considered a safe sugar alternative, but recent research has linked them to a 9% increase in cardiovascular events such as heart attacks and strokes.

For a deeper dive into the risks of artificial sweeteners, read our blog: The Hidden Risks of Artificial Sweeteners.

Making Smarter Food Choices

Incorporating healthy eating tips into your daily routine does not have to be complicated. Small changes can make a big difference:

  • Choose whole foods – Opt for fresh fruits, vegetables, lean proteins, and whole grains over processed alternatives. 
  • Cook at home – Preparing meals from scratch allows you to control ingredients and avoid hidden additives
  • Stay hydrated – Drinking plenty of water can reduce cravings and improve digestion
  • Practice moderation – Enjoy treats in balance, focusing on an overall nutritious diet rather than perfection and tight control

For more detailed guidelines, practical recommendations, meal planning ideas, and useful recipes, refer to the Canada’s Food Guide.

A Holistic Approach to Health and Wellness

At Alliance Chiropractic, our focus is on your musculoskeletal health, but we also aim to provide information and resources that support overall well-being. A balanced, nutritious diet plays a key role in healthy development for children, as well as maintaining energy levels, preventing illness and injury, and supporting overall wellness throughout our lifetime. 

Want to see a future topic covered or have questions about this blog? Contact us today. We are here to support you.

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

Information for this blog was sourced from: Concordia, Government of Canada, and Our Blog Library

March Break: Fun, Active, Affordable, and Screen-Free Ideas for Families

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Making the Most of March Break

March Break is the perfect opportunity to step away from screens, spend quality time with family, and explore new activities. Whether you prefer outdoor adventures, local events, or creative indoor fun, there are plenty of exciting and budget-friendly ways to make the week special. Staying close to home? Hamilton has a variety of March Break activities for families from skating and swimming to museum visits and seasonal exhibits. Planning to travel? A little preparation can help ensure a smooth and comfortable trip.

March Break Activities in Hamilton

Find a wide range of activities in the Hamilton area to keep your family busy and entertained over March Break. Whether you enjoy active outings, historical experiences, or creative workshops, there is something for everyone.

Here are a few ideas:

  • Stay Active – Join a drop-in swim, gym, or skate session at select recreation centres and arenas across the city. It’s a great way to promote fitness and physical activity while enjoying time with loved ones
  • Spring Tide Bulb Show – Visit Gage Park Greenhouse for free from March 7 to 16, 2025 and enjoy the vibrant colors and fragrant blooms that signal the arrival of spring. 
  • Explore Hamilton’s Museums – Many of Hamilton’s historic sites offer March Break programming, including:
    • Dundurn Castle – Experience life in a grand 19th-century home
    • Battlefield House Museum & Park – Learn about a key moment in Canada’s history
    • The Hamilton Military Museum – Explore interactive exhibits about Canada’s military past
    • Whitehern Historic House & Garden – Take part in unique art workshops, including the Pour Paint Workshop
    • Hamilton Museum of Steam & Technology – Let kids get hands-on at the Construction Zone Activity Centre.

Minimize Screen Time

While it may be tempting to rely on screens to keep kids entertained over March Break, consider setting limits and encouraging alternative activities. High levels of screen time have been associated with text neck and memory issues. A break from digital devices can help promote healthier posture, better sleep, and more meaningful face-to-face interactions.

Enjoy Outdoor Activities

Spending time outdoors provides multiple health benefits such as improving mood, boosting energy levels, and promoting better sleep. Some easy ways to enjoy nature include:

  • Go for a family hike. We have some fantastic trails in our region
  • Visit a conservation area and go on a treasure hunt for early signs of spring
  • Organize a scavenger hunt in the backyard or park
  • Try a new activity such as cycling, rollerblading, or hiking if the weather is mild, or tobogganing or snowshoeing if there is still snow on the ground.

To learn more about the benefits of spending time outdoors, check out our blog: Health and Wellness Benefits of Outdoor Activities.

Planning a Road Trip? Be Prepared

For families traveling over March Break, preparation is key to a smooth and stress-free trip. Whether you are heading on a road trip or flying to a new destination, a bit of planning can make all the difference.

  • Road Trip Must-Haves – A roadside emergency kit, extra snacks, and in-car entertainment are essential for long drives
  • Travel Comfort – A small first aid kit, extra windshield fluid, and a warm blanket ensures comfort and safety
  • Navigation and Planning – A travel checklist helps ensure you are well-prepared for unexpected situations

For expert road trip packing tips, check out Nine Essentials Every Smart Road Tripper Should Pack and Canadian Road Trip Packing List.

If you are flying, review this Travel Checklist for Canada to help ensure a smooth journey.

Don’t Let Back Pain Ruin Travel Plans

While travel is exciting, long hours in a car or on a plane can take a toll on your body. You can help prevent strain and discomfort by ensuring proper posture, stretching regularly, and taking movement breaks.

For more tips on staying pain-free while traveling, visit 5 Tips to Avoid Back Pain While Traveling.

A Perfect Time for Connection and Fun!

March Break is a great opportunity to step away from routine, try new experiences, and enjoy quality time with family. Whether you are staying local and exploring Hamilton’s many events or taking a road trip or travel adventure, there are plenty of options to make the week meaningful and enjoyable.

While our focus at Alliance Chiropractic is on musculoskeletal health and treatment, we aim to provide information and resources to support overall health and wellness. We hope these ideas help you make the most of your March Break with fun, active, and screen-free experiences.

Want to see a future topic covered or have questions? Contact us today. Happy March Break!

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Information for this blog was sourced from: CAAMagazine, ProjectLocalLove, and AuthentikCanada.