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The Nutrition-Sleep Connection for Heart Health

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World Sleep Day is on March 15, 2024, and it’s the perfect time to reflect on the critical role sleep plays in our overall health. This global event emphasizes the importance of sleep in achieving optimal health and well-being, highlighting the important connection between nutrition, sleep, and heart health.

The Overlooked Link: Nutrition and Sleep Quality

While a calm environment and a comfortable pillow are known essentials for a good night’s sleep, one commonly overlooked factor is nutrition. What we eat and drink significantly influences the quality and duration of our sleep which can impact our physical and mental health.

The Connection Between Sleep, Nutrition, and Heart Health

Research by the Canadian Institutes of Health Research underscores the importance of sleep on our overall health, noting that insufficient sleep increases the risk of heart disease and high blood pressure. Interestingly, the diet that bolsters heart health is also the one recommended for enhancing sleep quality.

Improving Heart Health Through Better Sleep and Nutrition

A heart-protective lifestyle isn’t just about diet; it also emphasizes the importance of adequate sleep. A lack of sleep can heighten the risk of various heart-related issues. Strive for seven to nine hours of quality sleep nightly to maintain good heart health.

The Power of Diet on Sleep Quality

No single food guarantees good quality sleep, but nutrient-rich, varied diets such as the Mediterranean or DASH (Dietary Approach to Stop Hypertension) diets, are known to promote optimal slumber and heart health. Both diets emphasize vegetables, fruits, fibre, and healthy fats – all known to be correlated with improved sleep quality and cardiovascular wellness.

Foods That Foster Sleep

The beneficial effects of a Mediterranean eating pattern on sleep may also stem from the melatonin and serotonin found in foods like nuts, whole grains, beans, lentils, fish, eggs, and fruits. These components are crucial for promoting healthy sleep patterns.

The Role of Meal Timing

Eating heavy meals too close to bedtime can disrupt sleep due to indigestion and discomfort. For better sleep, it’s advisable to finish your last large meal a couple of hours before bed. If a snack is necessary, choose something light and digestible such as a small serving of plain yogurt, a few almonds, or a piece of fruit. These options offer proteins and healthy fats, which can satisfy hunger without overloading your digestive system. Additionally, these foods are less likely to cause heartburn or acid reflux, common issues that can interfere with sleep quality.

Beverages and Their Impact on Sleep

Caffeine, found in coffee and tea, is a stimulant that can hinder sleep when consumed late in the day. Health Canada advises limiting daily caffeine intake to 400 mg (between two to four cups, depending on coffee strength) to avoid its sleep-disrupting effects.

Alcohol's Disruptive Nature

While alcohol might initially induce drowsiness, it ultimately disrupts sleep cycles and reduces sleep quality. Based on new research findings, guidelines for alcohol consumption are currently being reviewed but we know that opting for fewer drinks can lead to more restorative sleep.

World Sleep Day 2024: A Call to Action for Heart Health

As World Sleep Day 2024 approaches, let’s remember the vital role of nutrition in our sleep quality and heart health. By choosing nutrient-rich foods, limiting alcohol and caffeine, and paying attention to meal timing, we are more likely to experience restful nights and contribute to our overall well-being.

At Alliance Chiropractic & Wellness Clinic in Ancaster, Greater Hamilton Area, our focus is on your musculoskeletal health but we are available to help with any of your health and wellness concerns. Have questions about integrating nutritional strategies to promote better sleep and heart health? Get in touch with us – if our team cannot directly answer your question, we will find someone who can. We strive to educate, inform, and provide whatever assistance our patients require to achieve optimal health and wellness.

For more information, the original article can be found on Heart&Stroke.

Check out our Fall 2023 newsletter which featured an article highlighting the link between sleep patterns and Type 2 Diabetes.

Healthy Lifestyle for Longevity: Your Pathway to a Fuller and Longer Life

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The Pillars of Longevity: More Than Just Genetics

While the choice of our ancestors isn’t within our control, our daily choices play a crucial role in navigating the path toward a longer, more fulfilling life. At Alliance Chiropractic & Wellness Clinic, located in the heart of Ancaster, a part ofGreater Hamilton, we embrace a holistic approach to health that goes beyond mere survival and helps our patients improve and maintain their optimal quality of life.

The Foundation: Nutrition and Lifestyle for Longevity

Nutrition: Your Daily Fuel

The adage “you are what you eat” holds profound truth when it comes to longevity. A diet low in sugar and processed foods and rich in whole grains, fibre, leafy vegetables, nuts, and healthy fats lays the groundwork for a robust heart and overall good health.. Emphasizing meals that include psyllium husks, magnesium, and vitamins K2, C, and D can fill nutritional gaps, enhancing your body’s strength and resilience. Moderate fat intake but stay clear of trans fats, and try to avoid snacking between meals.

Smoke-Free Living: A Breath of Fresh Air

Avoiding tobacco smoke is a critical decision for those looking to extend their lifespan and improve life quality. For those looking to adopt a smoke-free lifestyle, acupuncture may help, and is available at Alliance Chiropractic.

Maintaining Healthy Physiological Levels: BMI, Blood Pressure, and Heart Rate

A healthy Body Mass Index (BMI), blood pressure, and resting heart rate are key indicators of your physical health. Regular monitoring and dietary and/or exercise adjustments can help ensure your levels remain within optimal ranges, and help contribute to your healthy living and longevity goals.

Active Living: Exercise and Movement

Physical activity is indispensable for maintaining health and vitality. From walking daily to engaging in yoga or resistance training, there are countless ways to stay active. Exercising and maintaining an active lifestyle helps combat age related muscle loss and helps protect against balance issues. There are also plenty of ‘wearables’ available to help those interested to help motivate and track activity and physiological indicators.

Mindful Practices: Sleep, Work, and Social Engagement

A balanced lifestyle also includes adequate sleep, engaging work (whether paid or volunteer), and active social participation. These elements foster not only physical well-being but also mental and emotional health, supporting a well-rounded, satisfying life.

The Role of Chiropractic Care in Longevity

Chiropractic care at Alliance Chiropractic & Wellness Clinic includes more than just relief from pain; it’s a gateway to improved overall health and longevity. By addressing and preventing musculoskeletal issues, chiropractic care ensures you can reach your optimal level of health; continue enjoying your favorite activities; and maintain an active healthy lifestyle for longevity

Embrace a Life of Quality and Longevity

While thinking about longevity, people often focus on the length of life but it is equally important to consider overall quality of life. By adopting a lifestyle that includes healthy habits such as nutritious eating, regular physical activity, smoke-free living, mindful practices, and fulfilling social connections, you can significantly enhance both your lifespan and the richness of your experiences.

At Alliance Chiropractic & Wellness Clinic, we are dedicated to supporting our patients as they strive to achieve and maintain their optimal levels of health. For more information on how to embrace a healthy lifestyle and promote longevity, contact us. Together, let’s embark on a path filled with health, vitality, and longevity.

For more information, the original article can be found on Medscape.

Family Day Weekend: Social Connections and Health

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Loneliness is increasingly being recognized as an epidemic, and communities around the world are trying to raise awareness of the critical role of social connections on overall health, as well as develop ways to enhance support and provide resources for those who are feeling isolated. The importance of social connections is at the forefront of public health discussions, and here, the Canadian Alliance for Social Connection and Health is developing the world’s first public health guidelines for social connection. Let’s explore the importance of meaningful relationships and how they can enrich our lives.

The Growing Concern of Loneliness

Loneliness and social isolation are not just emotional states affecting our minds, bodies, and behaviours, but they are also associated with serious health risks such as heart disease, stroke, dementia, depression, and anxiety. 

Social Health Guidelines: A New Public Health Frontier

Recognizing the epidemic of loneliness, experts are advocating for public health guidelines that prioritize social connections. Similar to existing guidelines for healthy eating, exercise, and alcohol consumption, social guidelines aim to improve our overall health and happiness by suggesting ways to integrate and maintain social relationships into our daily lives.

Seven Key Strategies for Healthy Social Connections

In response to the loneliness epidemic, several strategies have been identified to foster healthy social connections and combat isolation.

1. The Magic Number of Friendships
Maintaining three to five close friendships is essential. These relationships provide a safety net in times of need and are associated with lower levels of loneliness, anxiety, and depression.

2. The Ideal Amount of Social Interaction
Aim for one to three hours of social interaction per day. This can include simple activities like chatting with a neighbor or a phone call to a friend, fostering a sense of community and connection.

3. Prioritizing Quality Time with Loved Ones
Spending time with close friends and family fulfills our most important relational needs. It’s vital to balance your social energy and invest in these strong, warm relationships.

4. Embracing Diversity in Social Networks
Diversity in social networks, including both strong and weak ties, enriches our support system. Engaging with a variety of individuals in different contexts provides unique types of support and connection.

5. Recognizing the Risks of Solitude
Living alone increases the risk of loneliness. If you live alone, actively seeking and prioritizing social relationships is especially important for your health.

6. Rekindling Old Friendships and Making New Ones
Keeping and maintaining relationships requires effort. Renewing old friendships and engaging with new people ensures a dynamic and fulfilling social life.

7. The Importance of Solitude
While social connections are vital, solitude also plays an important role in our well-being. Time alone is necessary to recharge and meet personal needs, contributing to a balanced social life.

Conclusion: A Collective Approach to Social Health

Addressing loneliness requires a comprehensive approach. Public health guidelines for social connection offer a foundation for improving individual and societal well-being. By developing and adopting social connection guidelines, we can enhance our health, happiness, and quality of life.

At Alliance Chiropractic, we understand the importance of social health to overall well-being. If you are seeking guidance on fostering healthy relationships or managing feelings of loneliness, our team is available to suggest resources and support options. Contact us and together we can build stronger connections for a healthier community.

Original article sourced from Greater Good Magazine.

Exploring the Best Time to Exercise for Optimal Results

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Is There a ‘Best Time to Exercise’ for Maximum Benefit?

As health professionals committed to your well-being, we often encounter the question: When is the best time to exercise for achieving optimal results? While many of us adapt our workout schedules to fit our busy lives, recent research suggests that the timing of our exercise sessions might play a more significant role than previously thought.

The Impact of Timing on Exercise Outcomes

A study by Skidmore College presents compelling findings on this topic. The research indicates that the results of a regular exercise regimen can vary depending on whether exercises are performed in the morning or evening. For women, morning exercises were linked to greater fat loss, while evening workouts correlated with increases in upper-body strength and power. For men, evening exercisers had significantly larger improvements in blood pressure and cholesterol levels, burned a greater percentage of body fat for energy, and percentage of body fat burned, and saw a bigger drop in feelings of fatigue.

Understanding the Implications

These findings prompt an important consideration: depending on your specific health and fitness objectives, the timing of your workouts might be a key factor. Whether your goal is weight loss, strength building, or cardiovascular health, the choice of morning or evening exercise can influence your progress.

The Science Behind Exercise Timing

It’s essential to understand the physiological aspects driving these differences. Our body’s circadian rhythm, or internal clock, regulates various biological processes, including hormone levels, body temperature, and energy metabolism, all of which can impact exercise performance and recovery. For example, core body temperature is highest in the late afternoon, making it easier to exert high effort and express strength and power peaks.

Balancing Personal Goals and Scientific Insights

So, what does this mean for your exercise routine? If your primary goal is fat reduction, morning workouts may offer an added edge. Conversely, if you are looking to enhance muscular strength and endurance, evening exercise might be more beneficial.

 

However, it’s crucial to remember that the most effective workout routine is one that fits seamlessly into your lifestyle and is maintained consistently. Personal preference, schedule, and overall enjoyment of the exercise are also important factors to consider.

Seeking Professional Guidance

At Alliance Chiropractic, we understand the importance of a personalized approach to exercise. If you’re contemplating the best time to exercise to match your health goals, our team is here to provide expert advice and support. Get in touch, and together, we can develop a plan that not only considers the latest scientific research but also respects your individual needs and preferences.

 

For additional information, visit the source.

Walking Speed: A Key Indicator of Frailty in Older Adults

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The relationship between walking speed and health in seniors is a topic of growing importance. Frailty, often associated with aging, can significantly impact the health and independence of older adults. Recent studies highlight how walking speed is a vital indicator of health among this segment of the population.

 

Walking speed and health are linked. A brisk walking pace suggests robust health and longevity, whereas slower walking speeds can be early signs of frailty. This correlation is crucial for seniors and healthcare professionals alike, as it provides a simple yet effective way to monitor and assess health risks associated with aging.

 

Research reported in the Journal of Cachexia Sarcopenia and Muscle emphasizes the link between walking speed and health. It shows that a walking speed greater than 1.2 meters per second (m/s) is indicative of high life expectancy and better overall health. Conversely, a walking speed of 0.8 m/s or less can double the probability of frailty in older adults.

 

At Alliance Chiropractic, we understand the relationship between  walking speed and health, and how important this link is for seniors. We suggest monitoring walking speeds as part of regular health check-ups for individuals over 60. Achieving a target walking speed of 20 meters in less than 25 seconds can be a realistic and valuable goal for maintaining good health and preventing frailty.

 

Walking speed is more than just a number; it’s a reflection of overall health and function, especially among older adults. By paying attention to changes in walking speed, early intervention can be implemented. Examples of interventions include strength training and  lifestyle adjustments, and are key to preserving health and independence in later life.

 

We encourage our senior patients to focus on their walking speed and health. Regular physical activity, balanced nutrition, and routine health assessments are vital components of a healthy lifestyle. Understanding and monitoring walking speed and health is a proactive step towards maintaining function and independence as we age. If you have concerns about walking speed and its implications for your health, contact our team at Alliance Chiropractic. We are  here to assist and support you on your journey to achieving your target level of health and wellness. Contact us today, and let us help you walk towards a healthier future..




For more information, visit the source.

Start Your New Year Resolution Weight Loss: Dr. Gavin Morphet Reviews the Cronometer App

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As we launch into a new year, many of us set resolutions to shed those extra pounds. Achieving weight loss goals can be challenging, but with the right tools, it’s definitely attainable. Dr. Gavin Morphet, the Clinic Director at Alliance Chiropractic, shares his insights on using the Cronometer app to aid in your weight loss journey.

Cronometer: A User-Friendly Tool for Diet Tracking

Dr. Morphet emphasizes the user-friendliness of the Cronometer, highlighting its easy to use navigation,. He also acknowledged that a key component of the app, its database, is another key differentiator, stating, “What’s impressive is its comprehensive food database. You can easily add your own recipes and track your daily intake, making it a valuable tool for anyone serious about weight management.”

Personalized Goal Setting and Nutritional Awareness

The app allows for customized goal setting based on the user’s biometric data. Dr. Morphet highlights, “Setting personalized goals is straightforward. The app doesn’t just count calories; it gives you a breakdown of the nutrients you’re consuming. This is crucial for understanding your dietary habits and making necessary adjustments.”

The Science Behind Effective Weight Loss

Dr. Morphet points out the importance of a realistic and sustainable approach to weight loss. “I set a goal of losing half a pound a week, and to date I have lost 12lbs. This is only a 250 kcal deficit per day, which I don’t notice because I am not hungry all the time. It is this consistency over time that helped me see results”, he shares. His personal experience underscores the Cronometer app’s effectiveness in helping users maintain a moderate, manageable calorie deficit, and reinforces how gradual changes can lead to significant, sustainable weight loss over time.

The Role of Exercise in Weight Management

Recognizing that exercise is essential in any weight loss journey, Dr. Morphet also observed another benefit of the app: “The Cronometer not only tracks your food intake but also adjusts your daily calorie needs based on your physical activity. This helps in maintaining muscle mass while losing fat, which is crucial for a healthy metabolism.”

Conclusion: A Must-Try App for Your New Year's Resolution

Dr. Morphet recommends Cronometer as an effective tool for those committed to achieving weight loss goals. Whether its a Near Year’s resolution or you are simply trying to lose or gain weight, he believes an app such as this can provide the guidance necessary to succeed. 

At Alliance Chiropractic, we’re dedicated to supporting your health goals. If you’re looking for personalized advice and guidance, our doors are always open. Contact us, and let’s make this year your healthiest one yet!

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. 

Rethinking Alcohol: New Research Challenges our Traditional Beliefs

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Are you questioning the health effects of alcohol on your body? Recent research findings are challenging the traditional belief that moderate alcohol consumption is beneficial. Let’s shed some light on these evolving insights.

Rethinking the Cardiovascular Health Benefits of Alcohol

The notion that moderate alcohol consumption is heart-healthy has been a longstanding belief. However, recent research findings paint a different picture. When studies showing cardio-protective benefits of alcohol were further analyzed, the results were notable. Individuals who stopped drinking due to health reasons were excluded from studies and only alcohol drinkers and non-drinkers were compared, no cardio-protective value from alcohol consumption was found. This suggests that moderate alcohol consumption does not provide any heart health benefits as once believed. 

Alcohol and the Growing Concern of Increased Cancer Risk

There is also a known connection between alcohol and cancer but surveys indicate that people are not aware of the link. Although this appears to be changing, largely due to the recent completion and publication of findings from several major global studies. Aa detailed 2021 report published in Lancet Oncology revealed that alcohol consumption is linked to a higher risk of several cancer types. Notably, even moderate drinking was shown to elevate these risks. The American Cancer Society’s updated guidelines now recommend avoiding all alcohol to minimize cancer risk, reflecting the seriousness of these findings.

Alcohol and Brain Health: A Neurotoxic Impact

The effects of alcohol on brain health are becoming clearer. Recent research involving advanced imaging techniques has shown that even moderate alcohol intake can lead to reductions in gray matter volume and functional connectivity. These changes are associated with memory decline and dementia, highlighting the need for caution with alcohol consumption.

Alcohol's Role in Mental Health

Beyond its physical health impacts, alcohol also affects mental health. While some may use alcohol as a coping mechanism for stress or anxiety, it may actually exacerbate some of these conditions over time. Understanding the psychological effects of alcohol is also an important factor in holistic health management.

The Final Word about Alcohol

The latest research on the health effects of alcohol suggests that the risks may outweigh the benefits. Whether it’s heart health, cancer risk, brain function, or mental well-being, alcohol appears to play a significant role. As research continues and we learn more, limiting our alcohol consumption may be one important way to optimize and maintain overall health and wellness.

Have More Questions?

At Alliance Chiropractic, located in the heart of Ancaster, Greater Hamilton Area, we believe good health begins with knowledge. Providing our patients with the resources and information they require to make informed decisions, is one way we support our patients as they work towards achieving their wellness goals. Have questions about the information in this article or anything else related to your health, get in touch. Our team of experts offer personalized, holistic advice, and treatment strategies to address your unique needs and health goals. 

For more information, visit the source:https://www.medscape.com/viewarticle/965387

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.