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Heart Health: Why It Matters and How to Minimize Your Risk of Disease

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Heart Disease in Canada: A Leading Cause of Death

Your heart beats about 100,000 times a day to keep you alive – but how well are you taking care of it? Heart disease is the second leading cause of death in Canada, claiming over 50,000 lives each year. The good news? Many cases of heart disease are preventable so it’s essential to understand key risk factors and appropriately manage them.

Understanding Heart Disease

Heart disease is a term used for conditions affecting how your heart functions. The most common type is ischemic heart disease, which happens when the arteries that supply blood to your heart become narrow or blocked. This can lead to heart attacks, heart failure, or even sudden cardiac arrest.

According to the Canadian Chronic Disease Surveillance System (CCDSS):

  • About 8.5% of Canadian adults live with diagnosed heart disease
  • Every hour, 14 Canadians die from heart disease
  • Men are twice as likely as women to suffer a heart attack
  • One in four Canadians has high blood pressure (a major risk factor for heart disease)

Although some risk factors for heart disease are out of your control, there are many lifestyle changes that can dramatically lower your risk.

What Are the Biggest Risk Factors for Heart Disease?

Risk factors for heart disease fall into two categories: things you cannot change (non-modifiable) and things you can control (modifiable).

Risk Factors You Cannot Change

  • Age – Your risk increases as you get older (45+ for men, 55+ for women)
  • Family History – If a close relative (parent) had heart disease early in life, your risk is higher
  • Gender – Men are more likely to develop heart disease at an earlier age than women; however, after menopause, a woman’s risk increases significantly
  • Ethnicity – Certain groups such Indigenous, South Asian, African, and Hispanic Canadians have a higher risk due to genetic and lifestyle factors

Risk Factors You Can Control

But here’s the good news – you have the power to make changes that can protect your heart.

1. High Blood Pressure (Hypertension)

Maintaining a healthy low blood pressure is important because at higher blood pressure levels, your heart needs to work harder, damaging arteries over time.

What to do: Regularly monitor your blood pressure, reduce salt intake, and stay active.

2. High Cholesterol

There are two main types of cholesterol in our bodies – low density lipoprotein (LDL) and high density lipoprotein (HDL). Having too much LDL can lead to plaque buildup in your arteries, making them hard and narrow, and increasing your risk of heart attacks.

What to do: Eat foods that are rich in omega-3 fatty acids, which help reduce inflammation and lower bad cholesterol levels (LDL), avoid processed foods because they contain high levels of saturated fats, trans fats, and salt, which can raise cholesterol and blood pressure, increasing the risk of heart disease. 

3. Smoking

Smoking can damage blood vessels, reduce oxygen levels, and raise blood pressure.
What to do: If you smoke, quitting is the best thing you can do for your heart.

4. Poor Diet

A diet high in processed foods, salt, and unhealthy fats raises cholesterol, blood pressure, and weight.

What to do: Limit your intake of the foods listed above and focus on whole foods such as vegetables, fruits, whole grains, and lean proteins. The Canadian Food Guide provides detailed dietary recommendations, including food types and serving sizes based on age, to help you make healthier choices.

For more insights on how diet affects your overall well-being, check out our previous blog: The Health Impact of the Foods and Drinks Consumed.

5. Physical Inactivity

A sedentary lifestyle that involves long periods of sitting and a lack of physical activity can raise your risk of heart disease, obesity, and diabetes.

What to do: Get at least 150 minutes of moderate exercise per week – a brisk walk counts.

Get at least 150 minutes of moderate exercise per week—and remember, it does not have to be complicated! Simple activities like a brisk walk during your lunch break, taking the stairs instead of the elevator, or going for a social walk with a friend instead of sitting at a café can all contribute to better heart health. 

For more guidance, check out The Canadian Physical Activity Guidelines, which provide recommendations tailored to different age groups.

Want more motivation to move? Read our blog on The Benefits of Daily Movement to learn how staying active supports your overall health and wellness.

6. Stress

Not all stress is bad but chronic negative stress raises blood pressure and may lead to unhealthy habits such as overeating, drinking alcohol, or smoking.

What to do: try deep breathing, yoga, or spending time in nature to relax. Finding small ways to incorporate stress relief into your daily routine can make a significant impact on your health. For more practical stress-management strategies, check out our blog on stress relief tips for managing holiday stress, which provides simple, effective techniques that can be used year-round.

7. Alcohol Consumption

Alcohol can increase blood pressure, add empty calories, and lead to weight gain. Recent research also shows that alcohol consumption may increase risk of certain cancers and heart disease. 

What to do: Follow the latest Canadian alcohol guidelines, which recommend limiting alcohol intake as much as possible for overall health. For a deeper dive into the effects of alcohol on the body and how to make informed choices, read our blog: Rethinking Alcohol: Understanding the Health Effects of Alcohol.

8. Diabetes

Uncontrolled diabetes can damage blood vessels and increase your risk of heart disease.

What to do: Monitor blood sugar levels, eat a balanced diet, and stay active.

A Surprising Risk Factor: Artificial Sweeteners

Did you know that artificial sweeteners might also play a role in heart disease? In a previous blog, we discussed how these substances may contribute to obesity, diabetes, and metabolic issues – all of which are linked to heart disease. 

Choosing natural sweeteners like honey, maple syrup, or whole fruits can be a smarter choice.

Simple Steps to Protect Your Heart

Preventing heart disease does not have to be overwhelming. Here are some easy habits to incorporate into your daily routine:

  • Eat more vegetables and fibre-rich foods
  • Get moving – even a 30-minute daily walk makes a difference
  • Reduce salt, sugar, and processed foods in your diet
  • Quit smoking and limit alcohol intake
  • Manage stress with relaxation techniques and good sleep
  • Get your blood pressure, cholesterol, and blood sugar checked regularly

Take Charge of Your Heart Health Today

Understanding the risk factors for heart disease is the first step towards prevention. The next step? Taking action. Small changes in your daily routine can lead to a stronger heart and better overall health.

At Alliance Chiropractic, we take a holistic approach to health and wellness. If you have any questions about managing stress, staying active, or making heart-healthy lifestyle changes, we are here to help.

Have questions about heart health? Contact us today.

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

Information for this blog was sourced from: Heart & Stroke Canada, Government of Canada: Heart Disease Statistics & Surveillance, Heart Disease in Canada, Preventing Heart Disease.

Long-Haul Flights: Their Impact on Your Body and How to Stay Comfortable

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Air travel and visiting new destinations is exciting but long-haul flights, those longer than six hours or 3,000 miles, can take a toll on your body. Hours of sitting in a pressurized cabin with low humidity can lead to dehydration, joint stiffness, and even more serious conditions like deep vein thrombosis (DVT). At Alliance Chiropractic, we want to help our patients make the most of their travel adventures, and that includes special consideration for long-haul flights. Read on for tips to help you feel your best during and after your flight.

How Long-Haul Flights can Affect Your Body

During a long flight, specific cabin conditions and limited opportunity for physical movement may result in your body experiencing the following:

  • Dehydration: The low humidity in airplane cabins can lead to dry skin, headaches, and fatigue.
  • Joint and Muscle Stiffness: Prolonged sitting can make muscles and joints stiff, leading to discomfort and potential pain.
  • Circulation Issues: Long periods of sitting may slow blood flow, increasing the risk of DVT, a condition where blood clots form in the legs.
  • Swelling: Changes in cabin pressure and immobility can cause fluid retention, leading to swollen feet and ankles.
  • Sleep Disruption: Bright cabin lights, noise, and cramped spaces can make it difficult to rest, leaving you fatigued upon arrival.

Tips for a Healthy and Comfortable Flight

1. Layer Up

Cabin temperatures fluctuate, so dressing in layers allows you to stay warm or cool as needed.

  • Tip: Wear loose-fitting clothing for comfort and opt for breathable fabrics if possible. Bring a lightweight jacket or cardigan which can also serve as a blanket or pillow, if needed.

2. Stay Hydrated

Dehydration is a common issue during long flights. Avoid it by:

  • Bringing a reusable water bottle to fill after passing security
  • Avoiding diuretics like alcohol and caffeine
  • Using a moisturizer and lip balm to keep your skin hydrated

Tip: Staying hydrated is also vital for preventing pain. 

3. Get Up and Move

Sitting for hours can slow blood flow and increase the risk of DVT. To improve circulation:

  • Walk the aisles when it is safe to do so
  • Stretch your legs, ankles, and feet while seated
  • Consider wearing compression socks to support healthy blood flow

4. Pack Like a Travel Pro

Having specific items on hand can help make your flight more enjoyable, and avoid unnecessary costs:

  • Travel Essentials: A neck pillow, eye mask, noise-canceling headphones, and a small toiletry kit are all available in travel sizes and can enhance flight comfort
  • Healthy Snacks: Bring nutrient-dense options like nuts, granola bars, or dried fruit incase there are flight delays or airline food is not to your liking 
  • Bring Activities: Pre-download movies, music, or books for entertainment and to combat boredom 

5. Manage Stress and Sleep

Resting on a long flight can be challenging but it is possible:

  • Use a travel pillow and noise-canceling headphones to create a peaceful environment
  • Adjust your watch to your destination’s time zone to start adapting your sleep schedule mid-flight
  • Practice mindfulness or deep breathing exercises to reduce stress

Protect Your Back During Travel

Back pain is a common complaint after long-haul flights, especially for those who struggle with posture or heavy luggage.

  • Lift Carefully: Avoid overextending your back when handling luggage (think vehicles, baggage check-in systems, luggage carousels, overhead plane compartments, etc.)
  • Mind Your Posture: Sit with your back straight and feet flat on the floor whenever possible
  • Stretch Often: Periodic stretching helps to break up long periods of immobility, and can include simple stretches such as rolling your shoulders or gently twisting your torso

We can help! Ask us if you have questions or need some guidance on effective in-plane exercises. 

Tip: For more ways to protect your back, check out our recent blog, 5 Tips to Avoid Back Pain While Traveling.

Fly Smarter, Feel Better

Following these tips can minimize the physical effects of long-haul flights and ensure you arrive at your destination, refreshed and ready to go. Dress comfortably, stay hydrated, move regularly, and bring a few essentials to help make your journey enjoyable.

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

Contact us if you have questions regarding this blog or any other health or wellness concern.

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

Information for this blog was sourced from our previous blog, AARP, and National Geographic.

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

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

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

1. Move Your Body, Lift Your Mood

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

2. Stretch, Smile, Shine Every Morning

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

3. Sip Smart: Water Over Everything

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

4. Say Goodbye to Sneaky Sugars

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

5. Prioritize Self-Care

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

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

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

6. Fitness Fun for the Whole Fam

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

7. Flip the Script on Negativity

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

8. Breathe in the Beauty of Nature

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

9. Tech Detox: Protect Your Posture

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

10. Make Healthy Eating Delicious

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

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

Contact us if you have any questions regarding this blog or any other health or wellness concern.

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

Information for this blog was sourced from our blog library.

The Best Holiday Routine for Energy: Stay Active and Refreshed

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

1. Keep Moving: Embrace Physical Activity

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

2. Sleep: Stick to a Routine

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

3. Fuel Your Festivity with Balanced Meals

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

4. Take Vitamin D Supplements

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

5. Hydration: The Energy Booster You Need

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

6. Manage Stress with Mindfulness

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

Final Thoughts

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

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

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

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

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

Tips for the Holiday Season: Prioritizing Your Health and Wellness

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The holidays are filled with joy, celebrations, and the warmth of gathering with loved ones. But with all the festivities, it’s easy to slip into habits that can leave us feeling drained or sluggish. This holiday season, consider a few refreshing adjustments to help keep you balanced and energized, allowing you to truly enjoy the spirit of the season without compromising your health and wellness. Here are some simple, actionable tips to keep holiday routines balanced and ready for all that the season brings.

More Isn’t Always Better

Looking for tips for a balanced holiday routine? Start by focusing on the quality of the treats you enjoy rather than the quantity, allowing yourself to fully appreciate each special dish while taking care of your health. Whether it’s a slice of pie, a favourite dish, or your favourite holiday drink, allow yourself to savour each bite without worrying about overindulgence. And if you are one of those who just has to try everything served, go for smaller portions.

Be mindful of the quantity of alcohol you intake. Recommendations and guidelines for alcoholic drinks have recently changed as detailed in a previous blog: Rethinking Alcohol: New Research Challenges our Traditional Beliefs.

Keep Moving Even if You Can’t Schedule a Workout

One of the most effective ways to achieve balance between long drives, seated dinners, and engaging conversations over the holidays is to incorporate small movements into your day. Rather than stressing over not having time to complete your usual workout, find small opportunities to move throughout your day. Take a brisk walk after a meal; offer to run errands, or head outside with friends and family to change things up. Small, regular bursts of movement can keep you energized for the busy season and minimize guilt associated with missing workouts.  

If you are travelling over the holidays, check out our blog on tips to prevent pain and support mobility.

Set an Intention for Each Day

It’s easy to get caught up in holiday demands, so set a simple intention each morning. This might be as straightforward as drinking more water, taking a few moments to relax, or connecting with someone special. Setting a daily intention gives you a positive focus, helping you feel more centred and engaged in what matters most.

Hey There Hydration

Amidst holiday cocktails and rich foods, it’s essential to stay hydrated. Consider carrying a water bottle or setting reminders to drink water throughout the day. This not only helps keep energy levels stable but also helps your body process rich holiday foods more efficiently. Hydration needs vary based on factors such as activity level, climate, and overall health. As advised by Health Canada, drinking water throughout the day and paying attention to your body’s signals can help maintain proper hydration during the holidays.

Give Yourself a Chance to Recharge

With all the excitement, finding time to recharge is essential. Even taking a few minutes to sit quietly with a cup of tea, practice breathing exercises, or unwind with a book can rejuvenate you for the next gathering. When you balance social gatherings with personal downtime, you’re more likely to feel present and joyful in each moment. 

To learn more about creating a wellness-focused routine, check out The Power of Daily Routines: How Habits Can Enhance Your Well-being. It gives you a deep dive into balancing routines to support mental and physical health.

Embrace a Holiday of Gratitude

Shifting your focus from “getting it all done” to appreciating what you have can make a huge impact. Reflect on moments that make you feel grateful, like the company of friends and family or simple holiday joys. This mindset can reduce holiday stress, allowing you to embrace the season with a sense of peace and purpose. Gratitude also helps to offset negativity by bringing focus to positive, genuine, and fulfilling activities and experiences.

Plan Ahead for Enjoyable Choices

One easy way to stay balanced is to plan meals that you know will make you feel good. If you’re going to a holiday event, you could bring along a balanced dish, like a colourful veggie platter or a nourishing homemade side. By planning ahead, you can make it easier to keep a balanced plate while enjoying the holiday spread.

Find Joy in Giving

Consider adding acts of kindness to your holiday season. Whether it’s donating to a local cause, helping a neighbour, or participating in a charity drive, these gestures can make the holiday season feel more rewarding and fulfilling. 

Now in its 18th year, Alliance Chiropractic is once again supporting the Good Shepherd’s holiday season outreach programs by hosting a toy drive. New and unwrapped gift items and toys can be dropped off to the clinic during regular clinic hours until December 17th. There are many charity organizations providing countless volunteer opportunities in the Greater Hamilton area. 

Small Changes for Big Results

By bringing small, intentional changes to your holiday routine, you’ll find a sense of balance and fulfillment that makes the season all the more enjoyable. At Alliance Chiropractic, our focus is on your musculoskeletal system, but we are here to support you with any questions, comments, or concerns about health and wellness. If we do not have the answers, we will gladly help you find someone who does.

Contact us if you have any questions regarding this blog or any other health or wellness concern. 

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

Information for this blog was sourced from thehealthinsider.ca and the Health Canada