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Happy New Year from Alliance Chiropractic

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Happy New Year!

For most of us, the end of a busy holiday season usually signals a welcome return to routine and a fresh start as the new year begins.  Often, it is a time of hope and optimism as we look ahead to 365 days of new adventures, experiences, and opportunities. For the team at Alliance Chiropractic, we look forward to continuing to help our patients achieve their health and wellness goals. 

 

Our patients are diverse and come to our clinic for a variety of reasons. Whether you are recovering from an injury, looking to maintain your current level of health, or hoping to achieve a new goal, we can help. 

 

In keeping with our mission to help our patients reach and maintain optimal levels of health and function, we’ve added new online resources. In addition to services available at our clinic such as chiropractic care, massage therapy, naturopathic medicine, acupuncture, and kinesiology services…….we have upgraded our website! Access clinic related information, new patient forms, our quarterly newsletters, and much more. Check out our newest section, the Blog Library, helping you stay current with the latest news and research from around the world. Read at your leisure and whenever it is convenient for you. Our goal is to provide you with information related to topics that impact your health.

 

For those looking for some creative inspiration as the new year begins, here is a great list from Destination Canada. We also invite you to revisit some of our past blogs to help guide you towards an optimal lifestyle. For example, ‘Understanding the Benefits of a Healthy Lifestyle‘ and ‘The Benefits of Daily Movement’ are excellent resources for anyone looking to enhance their physical well-being. If you are considering dietary changes, ‘The Health Impact of the Foods and Drinks Consumed‘ provides valuable insights. For those focusing on mental health, ‘Exercise and Mental Health: Why Moving More Can Lift Your Spirits‘ offers a perspective on the positive effects of physical activity on mental well-being. Start your journey towards a healthier you with these informative reads from Alliance Chiropractic’s Blog Library


As always, if you are interested in learning more or have a question related to your health, get in touch with us. Our team of experts is committed to understanding your goals and creating a customized course of action and treatment plan. We look forward to continuing to support you as you strive to achieve your health and wellness goals.

Understanding the Benefits of a Healthy Lifestyle

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The holiday season is often a time of indulgence, socializing, and festive gatherings. While it can be a special time bringing family and friends together, it may also be challenging to maintain our usual eating, sleeping, and exercising patterns and healthy lifestyle habits. So what factors are important and how do they directly impact our overall health?

US researchers examined four factors that they believed indicated overall health status – diet, exercise, body fat percentage, and smoking habits. Specifically, they defined healthy behaviours as follows:

  • Diet – a diet score in the top 40% of the Healthy Eating Index
  • Exercise – performing a minimum of 150 minutes of moderate to intense exercise per week
  • Body fat percentage – less than 20% for men and 30% for women
  • Maintaining non-smoker status.

When researchers reviewed biomarkers and asked study subjects about their behaviour as it related to the four factors above, the results were alarming. Only 2.7 percent of U.S. adults engaged in all four behaviours promoting a healthy lifestyle. Given that these behaviors are known to safeguard against cardiovascular disease and may also help prevent cancer and type 2 diabetes, the results are concerning. Just think of the potential burden on health care systems in terms of costs and resources to manage and treat not only these conditions but an unhealthy population in general. The benefits of a healthy lifestyle may not be simply a choice but a necessity.

The Four Pillars of a Healthy Lifestyle

However, there is hope and a tremendous opportunity for improvement. Individuals have more control than they think in terms of promoting and supporting a healthy lifestyle. Let’s take a look:

  1. Balanced Diet: The benefits of a healthy lifestyle begin with what you put on your plate. In the study, a ‘healthy diet’ was classified as being in the top 40% of the Healthy Eating Index recommended by the USDA, and revealed that 38% of respondents ate a healthy diet. 
  2. Regular Exercise: The study outlined a minimum of 150 minutes of moderate to intense exercise weekly. Regular physical activity provides multiple benefits such as strengthening muscles, improving mood, and reducing the risk of diseases. However, only 46% of study subjects were sufficiently active. 
  3. Optimal Body Fat Percentage: Maintaining target body fat percentages of less than 20% for men and 30% for women are important in terms of a healthy lifestyle. Healthy body fat levels are linked to lower risks of obesity-related diseases and better metabolic health. Researchers found that ten percent of individuals in this study had body fat levels within a healthy range.
  4. Non-Smoking: Being a non-smoker drastically reduces the risk of numerous diseases such as lung cancer, heart disease, and stroke. Based on this study, most adults seem to be aware of the negative effects of smoking, with 71% of subjects maintaining non-smoker status.

Linking Lifestyle to Health Markers

One advantage of this large scale study was that researchers did not exclusively rely on self-reports from the sample group (4,745 adults!). They also collected and analyzed biomarkers such as blood pressure, cholesterol, and glucose levels. It is clear that our lifestyle habits are reflected in our physiological function.

A Surprising Reality Check

The researchers also noted that while only 2.7% of adults in the study engaged in all four healthy lifestyle characteristics, 16% had three; 37% had two; 34% had one; and 11% had none. Other findings revealed::

  • Women are more likely to eat a healthy diet healthily and avoid smoking, but are less likely to engage in sufficient physical activity.
  • Adults aged 60+ are less likely to meet physical activity requirements but are more likely to be non-smokers and consume healthier diets

 

While the link between lifestyle habits and overall health seem obvious, the study revealed that a majority of adults do not adhere to them. More research needs to be done to figure out why. Is more education needed? Are there other barriers such as time, availability, or cost? This study also reminds us that there are links between certain lifestyle behaviours and chronic disease prevention. While 2.7% of US adults may be meeting the mark today, the flip side is that there is a huge opportunity for improvement.

The Alliance Chiropractic Perspective

At Alliance Chiropractic & Wellness Clinic, located inAncaster and serving the Greater Hamilton Area, we understand the transformative impact of daily lifestyle choices as we strive to help our patients restore, achieve, and maintain optimal levels of health and wellness. Adopting a healthy lifestyle is not just about preventing disease or injury but also enhancing your quality of life no matter what stage you are at. 

Take the First Step

Looking to eat better, exercise more, manage a healthy body weight, quit smoking, or treat an injury, our multidisciplinary team of practitioners and experts can help. If you have questions related to this article or your health, get in touch. We look forward to working with you to help you achieve your health and wellness goals.

For more information on the source of the blog, visit Here.

The Health Impact of Foods and Drinks Consumed

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Remember the saying ‘You are what you eat”? Most of us understand that what we consume, drink, and breathe directly impacts our overall health and how we feel. Given the holiday season is just around the corner, many of us are likely to indulge more than usual; let’s take a look at what we know about the relationship between diet, overall health, and lifespan. 

The Lifespan-Extending Power of Plant-Based Foods

In the quest for a longer, healthier life, a combination of specific food sources is recommended. A recent study by Norwegian scientists sheds light on how simple dietary adjustments can significantly improve overall life expectancy. Researchers observed that the biggest impact came from eating more plant-based foods such as legumes, whole grains, and nuts, and replacing red and processed meats with plant-based options.

Beyond Fruits and Vegetables

In North America, most of us already include fruits and vegetables in our diets. The study confirmed their importance, noting that including a variety of fruits and vegetables, along with nuts and whole grains supports a balanced diet and promotes overall good health..

Fish, Refined Grains, and Sugary Drinks: A Balancing Act

Fish was also recognized for its health benefits and recommended as part of a balanced diet. Conversely, reducing intake of sugar sweetened beverages (ie. soft drinks) and refined grains such as white bread, were also highlighted as important and simple dietary changes to consider.

The Impact of Age on Dietary Changes

The study also found that younger individuals stand to gain more life years from adopting a healthy and balanced diet compared to older adults. They concluded that sustained positive dietary changes at an early age could add 10 or more years to a person’s life expectancy. However, it’s never too late to embrace the health benefits of improving your diet, and although lifespan gains may not be as significant, they do still exist.

Practical and Gradual Steps for Dietary Transformation

At Alliance Chiropractic & Wellness Clinic, located in Ancaster and serving the Greater Hamilton Area, we are here to support our patients.. Whether it’s working towards a specific health goal or maintaining your optimal level of health, our team of experts will develop a personalized and actionable treatment plan based on your individual goals and needs. If you have any questions related to this article or any other health concern, please feel free to get in touch with our team.

Find more information on what we talked about here. 

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. 

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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Water Exercises for Seniors: Dive Deep for Health & Wellness

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Did you know that water exercises are great for seniors?

Hello, Wellness Allies!

The gorgeous summer sun continues to grace Ancaster, and here at Alliance Chiropractic, we have a safe, low-impact, and fun way for you to get active, stay fit, and manage those aching joints: water exercises!

What Are Water Exercises?

Water exercises involve any movement done in the water, either in a pool or a natural body of water, to improve fitness and health. It’s not just about swimming laps – from walking in waist-deep water to gentle aqua aerobics (often referred to as ‘aquabics’, there are a range of activities that qualify). 

Do these sound familiar?

  • Aching joints after a regular workout?
  • Overheating while exercising outdoors?
  • Boredom with your usual fitness routine?
  • Concerns about straining your back?

Seniors often face these issues, which is why water exercises for are recommended for seniors

Dive into the Benefits of Water Exercises for Seniors

  • Easy on the Joints: Imagine if you will – in the water, our body feels lighter, almost as if we are floating. That is the magic of buoyancy! It significantly reduces the strain on your joints, making it a blessing for those with arthritis or joint pain. This gentle nature of water workouts offers a haven for joints, ensuring you can exercise without discomfort.
 
  • Natural Cooling: We have all experienced that intense summer heat, when even thinking of exercise makes us break into a sweat. But water is your natural air-conditioner. It continually regulates and cools down your body, ensuring that overheating is kept at bay. So while others are sweltering on land, you will stay  cool and refreshed.
 
  • Efficient Workouts:  Water provides resistance – about 12 times that of air! Every move you make becomes a resistance exercise, toning those muscles and building strength. Think of it as having a gym built around you, but far more enjoyable.
 
  • Tailored Experience: Not all exercises are one-size-fits-all, and water workouts respect that. If you are in the mood for an adrenaline-pumping session, how about a water jog? The resistance will give you a run for your money. But if you are in the mood for a gentle, relaxing exercise, a swim or a leisurely water walk might be exactly what you need. It is all about making the experience uniquely yours.
 
  • Full-Body Support: One of the concerns many have with land-based exercises is the strain they put on the spine and joints. Water, however, embraces you. It provides a cushioning effect, especially for the spine, making movements smooth and reducing the risks often associated with land workouts. Think of it as nature’s safety net.

Local Ancaster Pools for Exercise:

No need to search far and wide. For a list of indoor and outdoor pool facilities in the Greater Hamilton region, check out:

https://www.hamilton.ca/things-do/recreation/locations/recreation-centres-indoor-pools

Safety First: Addressing Your Concerns

We get it; diving into a new routine can be daunting. Safety in numbers can offer comfort. Form a group with others, making the experience both social and safe. Need help getting started? Ask Dr. Morphet if you have any questions or require guidance on the types of exercises to consider. 

 

Enjoy the soothing embrace of water, the health benefits of a new form of low-impact activity, and the social benefits of a group class. What are you waiting for?

 

Don’t let the benefits of water exercises slip through your fingers. The soothing embrace of water, the socialization of a group, and the promise of improved health await. Got questions or need guidance on the types of exercises to consider? Reach out to Alliance Chiropractic & Wellness Clinic. While the days are still warm, let’s make the most out of the summer sun and get outside for a swim today! 

Have a question about the information in this article?

Speak to one of our wellness team members, contact our Alliance Chiropractic & Wellness Clinic team.