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The Importance of Vitamin D for Health

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Many of us know that Vitamin D is valuable to our bodies but why? Over the past couple of years, mainstream mention of Vitamin D grew because of the COVID pandemic, however, its benefits have been long studied and are relatively well known to those in the nutrition and health field. Here’s all you need to know about Vitamin D, why it’s important to your health, and how to ensure your body is getting what it needs.

What is Vitamin D and Why is it Important?

Technically Vitamin D is a hormone and not a vitamin. Our bodies produce it in response to sun exposure. We all need Vitamin D to help keep our bones and teeth strong, maintain immune function, and help support the absorption of important minerals such as calcium and phosphorus. Low Vitamin D levels may lead to a variety of problems such as weak bones or rickets in children, and osteomalacia (bone softening), osteoporosis, and hormone imbalances in adults. Vitamin D also supports our immune system and may provide additional protection against specific diseases, although research on direct causal links is ongoing.

Who is at Risk of Vitamin D Deficiency?

During the winter months when most of us are indoors and shorter days limit the amount of sun available, we are all susceptible to Vitamin D deficiency. However, certain groups of the population appear to be at even greater risk, including individuals with darker skin, pregnant women, older adults, those who live in limited sunlight regions, and those who suffer from specific conditions (such as obesity or problems digesting fats).

How to Boost Your Vitamin D Levels

Ensuring adequate Vitamin D is necessary for good health in both children and adults. In the summer months, getting outside and ensuring natural sun exposure is key. Throughout the year, maintaining a balanced diet rich in food sources that promote the body’s Vitamin D production, is also important. These include egg yolks, cheese, mushrooms, fortified milk, cereals, and juices, fatty fish (salmon, mackerel, and tuna), and beef liver. In the winter months, Vitamin D supplements may be also beneficial for certain individuals or during the winter months, but always check with your health professional prior to starting anything new.

Need More Information?

If you are concerned about your Vitamin D levels, talk to your health care provider. Our team of experts at Alliance Chiropractic & Wellness Clinic is here to support you, and can help you achieve and maintain your wellness goals so you can be your best self. We offer a range of services including chiropractic care, laser treatment, electric muscle stimulation, kinesiology services, massage therapy, naturopathic medicine, acupuncture, custom foot orthotics, and more. Contact us today to schedule an appointment!

 Original article first appeared in Medical News Today.

The Health Risks of Soybean Oil: A Dive into Gut Inflammation

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With the increasing popularity of soybean oil in processed foods, a corresponding rise in associated health issues has also been observed. One such alarming association is the link between soybean oil and ulcerative colitis. Let’s take a look at what the latest research shows in terms of the health risks of soybean oil and its connection to gut health.

The Upsurge of Soybean Oil Consumption

The use of soybean oil in processed foods is staggering. In the US, the per capita consumption of soybean oil increased by more than 1,000-fold during the 20th century.

Health Risk of Soybean Oil: The Link to Ulcerative Colitis

A recent study from the University of California (UC) Riverside and UC Davis revealed that a diet rich in soybean oil was linked to a greater risk of developing ulcerative colitis. It appears that linoleic acid, a predominant omega-6 fatty acid in soybean oil, is to blame.

The Linoleic Acid Overdose

According to researchers, most adults require one to two percent of their daily energy from linoleic acid; it is vital for maintaining the body’s water balance. However, American adults typically exceed their requirements, consuming up to 10% of their daily energy from linoleic acid.

This is alarming. High linoleic acid consumption has been studied previously, and earlier studies have shown links between excess linoleic acid consumption and inflammatory bowel disease (IBD) in humans, and obesity and diabetes in rodents. 

The Omega-3 and Omega-6 Imbalance

In the University of California study, researchers wanted to better understand why. The excess amount of linoleic acid appeared to wreak havoc on gut health, specifically the ratio of omega-3 to omega-6 fatty acids in the gut. In the study mice, this imbalance subsequently led to a reduction in endocannabinoids, crucial lipid-based molecules that block inflammation.

The Adverse Microbial Shift

In addition, the gut microbiome of the mice also revealed an upsurge in adherent invasive E. coli, a potentially dangerous bacteria that thrives on linoleic acid. A bacterial strain closely related to E. coli has been linked to inflammatory bowel disease (IBD) in humans, further supporting the relationship between diet and specific illnesses and conditions. 

Altering The Dietary Landscape

What can patients do to ensure they maintain healthy omega-3:omega-6 ratios? Cooking with olive oil, reducing processed food consumption, and eating omega-3 rich foods like flaxseed and walnuts are several ways to curb soybean oil intake. Within the field of health care, there is growing awareness that taking care of our gut health is an important step towards optimizing overall health and wellness.

Final Word

Uncovering the health risks of soybean oil reinforces the importance of informed dietary choices. By opting for healthier fats and maintaining a well-rounded diet, we can safeguard our gut health, a necessary component for overall well-being.

Stay tuned for more insightful information on nurturing and promoting healthy habits and lifestyles. If you have any questions or want to learn more about this topic or anything else related to your health, contact the Alliance team. Let us help you define and maintain your path to optimal long term wellness!

Source article: https://www.medscape.org/viewarticle/995478

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Turmeric for Knee Osteoarthritis

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Knee osteoarthritis (OA) is a condition often seen among elderly patients, resulting in the degeneration of articular cartilage and underlying bone.  Although traditionally, Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) in either topical or oral form have been the most common form of treatment for patients suffering from OA, research shows that other options may exist and should be further explored. Turmeric, containing curcumin, has emerged as a leading alternative to NSAIDs for treating knee osteoarthritis.

Understanding Knee Osteoarthritis:

Over half of knee OA patients who experience symptoms have advanced OA; globally, this figure is estimated to be a whopping 14 million patients. While the condition is more common among elderly patients, abnormal biomechanics and joint pathologies (including stress from excess body weight) can accelerate knee OA, making it a problem among younger patients as well. Over time, individuals who suffer from knee OA experience an overall weakening of joint cartilage and bone. There is a pressing need for innovative prevention and treatment, especially among younger patients.

Conventional Treatment with NSAIDs:

Non-Steroidal Anti Inflammatory Drugs have long stood as the first line of defense against knee osteoarthritis. Administered orally or topically, they combat inflammation and pain, however,potential adverse effects warrant careful monitoring of their use. 

Unveiling a Natural Remedy - Turmeric:

Turmeric, with its golden hue, holds promise. The spice containscurcuminoid, a compound that not only gives turmeric its vibrant colour but is also revered for its anti-inflammatory properties. The evidence supporting turmeric as a gentle alternative and natural remedy for knee osteoarthritis, continues to grow.

Scientific Backing: Turmeric vs NSAIDs:

There have been numerous studies comparing turmeric with NSAIDs, and the findings consistently show that turmeric can be an effective alternative for managing pain and inflammation. Turmeric was found to be associated with fewer gastrointestinal adverse events compared to NSAIDs with similar efficacy, making it a potentially safer option for pain management.

Further Considerations and Future Research:

While pharmacological and surgical treatment options are necessary in certain knee OA cases, the research strongly suggests that a non-pharmacological option as a first line of treatment should be considered. These promising studies substantiate the need to investigate turmeric further. 

Conclusion:

Turmeric extends hope that safer treatment options exist for chronic conditions such as knee OA. To read about the latest research, access the source article for this blog here. What has been your experience with knee OA? Feel free to share your stories in the comments. 

If you suffer from knee OA and are looking for support to manage this potentially debilitating condition, get in touch with us. Our team is ready to help you get started. Our practitioners offer a range of services and will work with you to develop a plan that supports your treatment and wellness goals. Share this post to help others learn about drug-free options for injury prevention and pain management.

Source: Adrian Isaza, PhD, DC, DABCI, DACBN, CCAP; https://dynamicchiropractic.com/article/59338-turmeric-for-kneeosteoarthritis

Is there a Better, Lower-Cost Option for Mild to Moderate Depression? The Mindful Way Through Depression

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The Mindful Way Through Depression

The incidence of mental health illness appears to be on the rise worldwide, with depression being a leading cause of disability. Research on effective treatment options continues and non-pharmaceutical interventions such as Cognitive Behavioural Therapy  are often recommended as a form of treatment for patients suffering from mental health disorders. 

For many, depression looms like a heavy cloud that is difficult to  shake off. A recent study involving 410 patients compared two forms of Cognitive Behavioural Therapy: 

  1. Mindfulness-based cognitive therapy self-help (MT) vs.
  2. Practitioner-supported cognitive behavioural therapy self-help (CBT)

The findings may surprise you.

Details of the Research Study:

The study recruited patients from 10 publicly funded psychological therapy service clinics in England who were split into MT and CBT treatment groups. Patients received either a MT or CBT based self-help workbook, and were supported by six structured phone or in-person sessions with a trained psychological well-being practitioner. Depression symptom severity was measured after 16 weeks. 

Clinical Outcomes:

Between MT and CBT patient groups, a clear difference emerged. Patients from the MT group saw significant improvements in their depression and anxiety symptoms compared to the CBT group.

Long-Term Follow-Up:

At the 42-week check-in, the MT group maintained superior results in both depression and anxiety symptoms, however, the gap had narrowed a bit. The researchers noted that this could be the result of patients from CBT group having greater access to post-intervention psychological therapy 

Cost Comparison:

Another notable difference was that MT treatment cost £526 less (approximately $886 Cdn) per patient. These cost savings are significant at an individual level and in terms of overall health care cost savings.  

Conclusion:

MT intervention not only provided better clinical outcomes but was also a more cost-effective treatment option compared to CBT for individuals suffering from mild to moderate depression.  From a mental health management perspective, MT could be a game changer.

Eager to learn more about the mindful way through depression? Get in touch with your primary health care provider. Many treatment options exist, and our team is available to help you find the right option for you. Share this post to educate others on the latest research, and let’s step into a brighter mental space together.

For reference, original article: https://www.medscape.com/viewarticle/990298

The Benefits of Daily Movement: Unlock a Spine-Friendly Lifestyle

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Realize the Benefits of Daily Movement

Greetings, Alliance Allies! Embracing the benefits of daily movement is more than just a fight against a stationary lifestyle. It’s a commitment to nurturing your spinal health and, by extension, your overall well-being. Modern life can be a hustle, and the ease of remaining stationary is undeniable. However, stillness is far from what our bodies crave. Let’s break downthe benefits of daily movement through the lens of spinal health.

The Profound Impact on Spinal Health

Our bodies are not designed to be stationary for extended periods of time (with the exception of sleep). Engaging in daily movement helps prevent the stiffness and discomfort that often accompanies prolonged periods of inactivity. The motions we engage in, no matter how minuscule, help keep our spines mobile and healthy. Research confirms a variety of health benefits linked to regular physical activity and exercise.

Beyond the Backbone: Holistic Health Gains

As outlined by registered Kinesiologist Julie Bellini, the quality and quantity of daily movement positively impacts your physical health AND supports a better quality of life. Regular physical activity dramatically lowers the risk of heart disease, stroke, and a host of other health conditions. Additional benefits include more energy, better sleep, improved digestion, and enhanced memory.

The Route to Daily Movement: Making It Achievable

Embarking on a journey of daily movement does not need to be daunting. Keep in mind that any level of physical activity is better than none. If you are limited by joint stiffness and pain then consider activities such as swimming, biking, or walking supported by poles to bolster your cardiovascular stamina. Aim for 30 minutes a day or start with 15 minutes of activity, twice a dayThe emphasis is on finding what resonates with your body: keep it simple and set a goal for yourself. If walking for more than 15 minutes is difficult or daily activities are painful, it may be time to seek professional advice.

Crafting a Movement-Centric Routine at Alliance Chiropractic

At Alliance Chiropractic, located in Ancaster, and part of the Greater Hamilton Area, we are here to support and guide you on your wellness journey. Whether its treating an injury, restoring proper body movement, or helping you achieve your wellness or activity goals, our team of experts can help. They will work with you to develop an individualized plan, and equip you with the tools and knowledge you require to maintain your target level of health. 

Here’s a fantastic 30 minute Core and More exercise video to help get you started

Chiropractic Care: A Safer Treatment Option for Low Back Pain in the Elderly

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Navigating the Common Issue of Chronic Low Back Pain (cLBP)

Hello, Alliance Allies! Chronic Low Back Pain (cLBP) is no stranger to the elderly population affecting a staggering 70% to 85% at least once during their lifetime. Of those, 90%experience more than one episode of back pain, hindering daily activities essential for independent living. The escalating costs of treating low back pain among Medicare beneficiaries, coupled with poor outcomes, calls for a reevaluation of current treatment approaches.

The Questionable Route: Opioid Medications

Despite a lack of long-term safety data, the use of opioid medications for cLBP treatment remains prevalent. In the US, overprescription is believed to be a leading cause of the current opioid crisis. It is also suggested that the potential risks of opioids are amplified among older patients. The consequences can extend to escalated care such as hospitalizations, advanced imaging, and even surgery.

A Promising Alternative: Spinal Manipulative Therapy (SMT)

Chiropractic care, specifically Spinal Manipulative Therapy (SMT), is a non-pharmacological alternative. Studies provide evidence that among older patients, escalated care and adverse drug effects are less likely when SMT is used as an initial treatment for cLBP. These findings are telling and could have implications for improving patient safety and reducing overall healthcare costs. 

Unlocking the Benefits at Alliance Chiropractic

At Alliance Chiropractic, located in Ancaster and part of the Greater Hamilton Area, our health care experts offer a variety of treatment options for cLBP. If you or your loved one is navigating the challenges of back pain, contact us to learn how we can help. We welcome patients of all ages and offer acute treatment options to address ongoing cLBP, as well as maintenance care to prevent future injury. Our non-invasive, drug-free solutions aim to help our patients reach their wellness, movement, and activity goals. 

Embrace Better Posture with ‘Straighten Up Canada’ Today”

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How many hours a day do you sit? Whether it’s at work, driving, or enjoying some TV time, we all do a fair bit of sitting. Add poor posture to the mix, and you have a recipe for back pain and a multitude of other problems. Did you know that issues like lower back pain are among the top reasons for missed work here in Canada? It’s high time we take a step towards better spinal health: the ‘Straighten Up Canada’ initiative is one way to help you get started.

Meet Your New Posture Buddy: Straighten Up Canada - The App

Consider this a gift for your spine. Canadian chiropractors recently developed the ‘Straighten Up Canada’ app: it’s FREE, simple, and takes only about three minutes of your day. The best part? You can use it anywhere, anytime. The app can be easily incorporated into your exercise warm-up or cool down routine, or as a quick work break while sitting at your desk.

'Straighten Up Canada' as Your Go-To Solution

Proper posture goes beyond looking good; it also affects how you feel and your overall level of health. Here are a few perks of maintaining good posture:

  • Look and feel great
  • Help prevent annoying back aches and muscle pains.
  • Reduce joint wear and tear
  • Improve efficiency and save energy for the activities you love
  • Increase your spine’s flexibility, improving resilience for life’s twists and turns.

The 'Straighten Up Canada' app comes packed with helpful features:

  • 12 easy posture exercises
  • Options for both adults and youth
  • Clear images and videos to guide you
  • Progress tracking
  • Personalized reminders
  • Optional progress sharing with friends 
  • Information about your spine and common back problems
  • Blogs and updates giving you the latest on musculoskeletal health

Download the ‘Straighten Up Canada’ app to start your journey to better posture, and feel the difference a healthy and functional spine can make. The team at Alliance Chiropractic is ready to serve patients in Ancaster and the Greater Hamilton Area. Whether you are looking to treat an existing musculoskeletal issue or want to prevent future injury, our doors are open. Together, let’s ‘Straighten Up Canada’, and ensure you look and feel your best. 

Preventing Sciatic Pain with Wellness Tips

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Sciatic pain (also called sciatica) is one of the most common yet misunderstood types of pain, experienced by as many as 40% of the general population over the course of their lifetime. Originating in the sciatic nerves, this is different than regular back pain. Sciatica interrupts a patient’s daily life and can include sharp bouts of discomfort and numbness. Becoming more frequent as you age, sciatic pain radiates along the path of the sciatic nerve: this is your body’s longest nerve, beginning at your spinal cord, branching through your hips and buttocks, and down each leg. This nerve also affects your ability to contract and feel your legs, and when irritated, can result in sciatica. However, sciatica is a symptom for an underlying injury to your nerve such as disc injury or pinching from a muscle injury. Understanding the root of this pain is important to ensure the injury is properly treated and to prevent it from happening again. The Alliance Chiropractic and Wellness Clinic is here to guide you so you can regain your optimal level of function and activity, and prevent another bout of sciatic pain. 

Tip 1 - Exercising to Prevent Sciatica

Sciatica isn’t just a backache, it’s a different beast altogether. Originating from an irritated sciatic nerve, the discomfort can range from a mild annoyance to a severe, debilitating pain, affecting the back, buttocks, and legs. This sensation is a sign of an underlying issue and while it might fade away for some, others could find themselves in a long-term relationship with sciatica. To help you maximize your chances of sciatic injury, consider the following: 

 

Add More Exercise: exercise isn’t just about maintaining a fit physique; it’s a vital part of wellness and preventing sciatica. Here are several types ofexercises that may help prevent sciatic pain:

  1. Aerobic Exercise: these include walking, jogging, swimming, and dancing; basically anything that gets your heart pumping.
  2. Strength Training: specifically, isometric exercises which involve muscle contraction without obvious movement, and can be done using free weights or weight machines.
  3. Flexibility Training: activities such as yoga, tai chi, and pilates not only promote flexibility but also strengthen the core, which is crucial for spinal support.

Tip 2 - Strengthen Your Core

A robust core goes beyond a six-pack ; it includes the muscles in your abdomen, back, sides, pelvis, and buttocks all working together to support your spine’s stability.. Exercises such as planks and bridges can significantly enhance your core strength, offering a solid foundation for a sturdy spine.

Tip 3 - Minimize Prolonged Sitting

Extended periods of sitting can wreak havoc on your back.If your job involves sitting at a desk for extended periods of time, make a point to take frequent breaks throughout the day. Consider a sit/stand desk so you can switch positions regularly, a The less time you are seated and sedentary, the better for your spine.

Tip 4 - Maintain a Healthy Weight

Excess weight places stress on your spine and places you at greater risk for sciatica. If you already suffer from sciatic pain, even minor weight loss can promote healing by reducing inflammation and the pressure on your spine. Plus, you reduce the risk of injury such as herniated discs when you maintain a healthy weight. 

Tip 5 - Practice Good Posture

How many times were you told as a child to sit up straight? There was wisdom in that advice because good posture helps prevent injury including sciatica. Maintaining the three natural curves of your spine (at your neck, mid-back, and low-back) while standing or sitting can be a game changer in maintaining optimal spinal health and preventing discomfort and injury.

Final Word

Maintaining good habits is one way to regain control over your health and help minimize your risk of injury. Your risk of sciatica can be significantly reduced by incorporating these tips and lifestyle behaviours. Reach out to the experts at Alliance Chiropractic and Wellness Clinic to discover more personalized solutions to prevent and combat sciatic pain effectively. If you’re interested in learning more about injury prevention and natural pain relief, we can help.

Share your experiences with sciatic pain and the methods that worked for you in the comments below. 

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Four Stretches to Maintain Shoulder Mobility

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Find the Best Stretches for Frozen Shoulder

Hey Alliance Allies! Like so many other things, we often take our health for granted until we have problems. Maintaining shoulder mobility and function is an important part of overall wellness – from lifting, carrying, pushing, and pulling as needed in our daily activities to recreation fun such as golf, tennis, or pickleball – proper shoulder movement is essential. One way that patients can ensure optimal shoulder function is by maintaining good shoulder health. Here is a list of fantastic stretches from Harvard Health Publishing to help keep your shoulders moving and performing their best.

 

Please note that if any exercise causes pain or you have a known shoulder pathology, you should speak to Dr. Morphet or your health care provider prior to attempting these or any new exercises.

Wall Climb Stretch for Your Frozen Shoulder

Get ready for some wall action! Stand straight, face the wall, and let your fingers do the climbing. This technique involves gradually walking your fingers upwards, as though you are trying to scale it. Using your right arm to ascend, you will likely notice tension building in your shoulder – this is an indication that the stretch is doing its job. Hold for a few moments at your highest comfortable point; then carefully retract; repeat three to four times; then switch to your left arm. This stretch targets the shoulder’s muscles and tendons and enhances overall flexibility.

Doorway Stretch: A Dual Benefit for Chest and Shoulder

Using a doorway as a prop, this stretch aims to alleviate tightness in both the shoulder and the chest region. Place your right hand on the door frame and gently rotate your body away, creating a stretching sensation permeating both areas – hold for 10 to 30 seconds. Return to the starting position and repeat three to four times before switching to the left side. Done consistently, this stretch can greatly assist in improving range of motion.

Comprehensive Shoulder Stretch: Unfreeze the Frozen Shoulder

Maintaining your shoulders’ full range of motion is important to ensure proper function. Start by standing tall, feet set hip-width apart. Gently place your left hand on your right shoulder, as if giving yourself a reassuring pat. With your right hand, hold your left elbow, drawing it across your chest. You should feel a gentle stretch at the back of your shoulder. Hold for 10-30 seconds, then gently return to the starting position.. Repeat three to four times before switching to the other side.

Rotational Stretch for Frozen Shoulder

Start by softly resting the back of your right hand against your lower back, fingers pointing upward. Slowly elevate your hand, sliding it up your back as far as it remains comfortable. Hold each stretch for 10 to 30 seconds. Repeat three to four times before switching to the other side. 

Remember to stretch at least once a week:

Stretching not only prevents injuries but can also help those who are experiencing shoulder problems by restoring mobility. Regular practice, coupled with an awareness of your body’s signals, is key. Always consult with a health care provider prior to beginning or resuming any exercise program, and if you have any concerns, questions, or require a more tailored approach, Dr. Morphet is available to guide you on your journey to optimal shoulder health.

Exercise and Mental Health: Why Moving More Can Lift Your Spirits

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The truth behind Exercise and Mental Health

Hey Alliance Allies! You know that feeling after a good workout? The one where your body feels refreshed and your mind feels boosted too! Researchers from the University of South Australia recently found that : exercising can help our minds just as much, if not more than, some medications. Want to know how? Keep reading our blog and if you want to stay updated on the latest research and news in health and wellness, be sure to subscribe to our newsletter for more up to date information!

Why Exercise is a Big Deal for Your Mental Health

Exercise is most often associated with physical benefits such as weight loss, muscle toning, and improved cardiovascular health. But did you know exercise can also affect our minds and mental health too? Dive deeper into the connection between exercise and mental health, and unravel an entirely new world of benefits. The chemical changes exercise ignites in our brains release endorphins, our body’s natural mood elevators. Think of these as nature’s antidepressants. If you have ever felt an emotional high after a workout, that is the endorphin magic in action. Research findings like those from the University of South Australia, drive home the point that when talking about exercise and mental health, the benefits are tangible and potentially more powerful than those from medications.

Who Benefits the Most?

The best part? The benefits of exercise are universal because exercise does not discriminate. Whether you are navigating the emotional rollercoaster of pregnancy or postpartum recovery, grappling with physical challenges like HIV or kidney disease, or simply facing the blues on an off day, exercise can offer a slice of solace. It is not just a remedy reserved for those diagnosed with mental health concerns. Each of us, regardless of our life circumstances, can benefit from the transformative power of exercise. In a world filled with complexities, how reassuring is it to know that a simple jog or dance session can be the emotional boost or needed silver lining to our day?

What Kind of Exercise Works Best for Mental Health?

The beauty of exercise is in its sheer potential. Your health and what works best for you, is as unique as you are. There is no prescriptive formula that is applicable to everyone. For some individuals, high-intensity interval training (HIIT) sessions may offer the best relief. Others may find solace in the calming embrace of yoga or the rhythmic flow of Pilates. For some, even a simple walk in the park can do wonders. The key is consistency and finding what resonates with you.

Exercise vs. Traditional Treatments

The realm of mental health treatments is vast ranging from therapy sessions to medications. However, research continues to show that exercises are effective and can have a greater positive impact on mental health. The Australian team’s research showed that physical activity was especially effective for improving symptoms related to depression, anxiety, and distress. While all levels of exercise appeared to show positive results, the greatest benefits were experienced by those with depression, pregnant and postpartum women, healthy individuals, and patients with human immunodeficiency virus (HIV) or kidney disease.

These findings reinforce that exercise should be considered as part of an overall mental health treatment plan. . It is not about negating the value of traditional treatments but recognizing and harnessing the benefits of physical activity. 

Final Thoughts

The next time you may be feeling a bit off, remember there is a link between exercise and mental health. Maybe ditch the couch and go for a walk or try a new dance class. Your brain will thank you!