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Healthy Eating Tips: Why Every Bite Matters

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What Does ‘Clean Eating’ Really Mean?

Remember being told as a kid that ‘you are what you eat?’

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

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

Research shows that people who consume diets high in ultra-processed foods have a significantly higher risk of developing and dying from heart disease, including conditions like stroke and other cardiovascular issues.

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

Why Food Labels are Important

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

Here are some key things to look for:

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

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

Why You Should Avoid Artificial Ingredients or Additives

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

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

Making Smarter Food Choices

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

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

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

A Holistic Approach to Health and Wellness

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

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

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

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

Health Risks of Microplastics: What You Need to Know and Why

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What Are Microplastics and Why Should You Care?

Microplastics are tiny plastic particles that are typically less than 5 millimetres in size. They can be found everywhere – in our food and water sources, the air we breathe, and more recently within our bodies. Given how widespread they are, people naturally want to know how they may affect their health.

Most of us know that plastic negatively impacts our environment  because of the time required to break down these materials. But what about their impact on human health? Scientists are now finding microplastics in humans – within our organs, bloodstream, brains, and even in unborn babies. While research is still ongoing, there is growing evidence that these particles may pose real health risks.

How Do Microplastics Enter the Body?

Since microplastics are so small, it is not possible to see them or avoid them entirely. Some of the common ways people are exposed to microplastics include:

  • Drinking water – particles can be found in both bottled and tap water
  • Eating seafood – fish and shellfish ingest microplastics from polluted waters, and these particles are passed on to those that consume them
  • Breathing – microplastics are present in our air with synthetic fabrics and household dust being common sources
  • Plastic containers – storage and heating containers are a primary source of plastic contamination in food and beverages
  • Common household products – items such as like tea bags, plastic cutting boards, and personal care products can release microplastics

The Potential Health Risks of Microplastics

Researchers are still trying to fully understand the effects of microplastics on human health, but early findings suggest alarming risks:

1. Inflammation and Organ Damage

Once inside the body, microplastics do not break down easily. Instead, they may build up in organs, triggering inflammation and long-term damage. Studies on animals show that ingesting microplastics can cause digestive issues, gut inflammation, and liver damage.

2. Heart Health

A recent study found a link between microplastics and an increased risk of heart attack and stroke. Microplastics were found in the arteries of patients with heart disease, and those with higher levels were twice as likely to suffer a major cardiovascular event.

3. Hormone Disruption and Fertility Issues

Many plastics contain chemicals like Bisphenol A (BPA) and phthalates, which can act as endocrine disruptors. These chemicals interfere with hormone levels and have been linked to:

  • Lower fertility in men and women
  • Changes in testosterone and estrogen levels
  • Increased risk of reproductive disorders

4. Pregnancy Risks

Scientists have now detected microplastics in unborn babies. raising serious concerns about their impact on fetal development. Early research suggests microplastics could lead to low birth weight, premature birth, and potential developmental problems.

5. Effects on the Immune System

Recent studies indicate that microplastics may also weaken the immune system, making it harder for the body to naturally fight infections. Some research suggests microplastics may also contribute to the development of autoimmune diseases by causing long-term inflammation.

Reducing Your Exposure to Microplastics

While it is nearly impossible to avoid microplastics completely, there are simple steps you can take to reduce your exposure:

  • Drink filtered water – use a high-quality water filter that can remove microplastic particles
  • Avoid plastic bottles and containers – opt for glass or stainless steel instead
  • Use natural fabrics – choose clothing and household items made from cotton, wool, or other natural fibres rather than synthetic materials
  • Limit processed foods – microplastics can be found in packaged and processed foods. Fresh, whole foods are a safer and healthier choice
  • Choose tea carefully – some commercial tea bags release millions of microplastics into your tea. Switch to loose-leaf tea or brands that use plastic-free coverings
  • Reduce plastic use – simple swaps like reusable shopping bags, glass food storage containers, and bamboo utensils might seem small but collectively, they can make a difference

More Research and Action

Governments around the world are beginning to take action against microplastic pollution, but more research is needed to fully understand their long-term health risks. Scientists are continuing to study how microplastics move through the body and what steps can be taken to minimize harm.

In the meantime, being aware of the health risks of microplastics and making small changes in your daily routine can help reduce your exposure.

Stay Informed and Protect Your Health

If you have any questions about this topic or any other health concerns, just ask. At Alliance Chiropractic, we believe that overall wellness goes beyond physical health. We prioritize your musculoskeletal health but also want to provide information and resources to help you make informed decisions about other factors that could impact your overall well-being. Contact us if you have any questions regarding this blog or any other health or wellness concern.

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

Information for this blog was sourced from: Canada.ca, MSN.com, ewg.org, PMC, and WeForum. 

Exploring Chiropractic Care and Choosing What’s Best for You: Acute vs. Maintenance vs. Supportive Care 

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Chiropractic Care: More than Pain Relief

There are three categories of chiropractic care – acute, maintenance, and supportive. Read on to learn about the differences in care and how these approaches work to provide symptom relief, and help ensure you’re achieving your functional, mobility (movement), and lifestyle goals. 

Acute care is the most common type of care sought by patients. It is used for short term symptom relief and to help patients get back to their pre-injury level of  function and mobility. 

Maintenance care is used to prevent future injuries and maintain long-term function and movement. 

Supportive care is for patients who have chronic underlying conditions, and require help to manage their symptoms. 

When to Seek Acute Chiropractic Care

Acute chiropractic care is short-term treatment to help provide immediate pain relief and restore function. It is provided for:

  • Sudden injuries (such as sprains or muscle strains)
  • Severe back or neck pain
  • Headaches or migraines
  • Restricted movement due to muscle tightness or joint stiffness

How Acute Care Works

Acute care is designed to address the root cause of pain and bring relief as quickly as possible. This may involve:

  • Chiropractic adjustments to realign the spine and joints
  • Soft tissue therapy to relieve tension and improve mobility
  • Pain management techniques, such as ice, heat, laser therapy, or electrical stimulation
  • Rehabilitation exercises to support healing and prevent further strain

Once symptoms improve and pre-injury function and proper movement are restored, maintenance care may be recommended.

Why is Maintenance Chiropractic Care Important?

Maintenance care helps patients identify and prevent potential issues before they happen. Instead of waiting until symptoms such as pain, stiffness, or lack of movement appear, maintenance chiropractic visits ensure your neuromusculoskeletal system (nerves, muscles, and bones) stay functioning properly.

Why is Maintenance Care Important?

  • Prevents future injuries by keeping joints, muscles, and your spine aligned
  • Reduces the risk of chronic pain by addressing small issues before they accumulate or get worse
  • Supports posture and mobility, especially important if you have a sedentary job or work that is physically demanding 
  • Enhances overall well-being by maintaining movement and function, allowing you to continue to enjoy your usual activities, supporting stress reduction and strong nervous system health

How Supportive Care can Help

Supportive chiropractic care helps patients with chronic conditions manage pain and maintain function. Unlike acute care, it focuses on long-term symptom relief rather than full recovery. This type of care is beneficial for conditions such as:

  • Arthritis – To help reduce stiffness and support joint mobility
  • Tendinosis – To ease strain and promote tissue healing
  • Scoliosis – To promote correct posture and reduce discomfort 

Supportive care may include chiropractic adjustments, soft tissue therapy, and other pain management techniques. While full function may not be restored, the goal is to enhance mobility, reduce discomfort, and improve overall quality of life. 

Key Differences between Types of Chiropractic Care

Acute Chiropractic Care - Short-Term, Immediate Relief

  • Focus on relieving pain and restoring movement
  • Used for injuries, discomfort, and limited mobility 
  • Treatments are temporarily frequent (weekly or multiple times per week) 
  • Helps reduce pain, inflammation, and muscle tension

Maintenance Chiropractic Care - Long-Term, Preventative Care

  • Focus on preventing pain/injury and maintaining musculoskeletal health
  • Helps with posture, mobility, and reducing chronic pain risk
  • Treatments are consistent and scheduled (typically once a month or every 6–8 weeks)
  • Keeps the spine, muscles, and nervous system functioning optimally

Supportive Chiropractic Care – Management for Chronic Conditions

  • Focus on symptom management and improving function for those with underlying chronic conditions
  • Used for patients with conditions including arthritis, scoliosis, and tendinosis
  • Helps maintain mobility, reduce discomfort, and enhance quality of life
  • Customized treatments based on individual needs, often at regular intervals

Patient needs and priorities determine the type and combination of care required. In some cases, patients may transition from acute to maintenance care once their symptoms have been addressed. Think of acute care as helping you heal and maintenance care as keeping you feeling and functioning your best.

Common Conditions and Patient Concerns - Which Type of Care Works Best?

Conditions Treated with Acute Chiropractic Care:

  • Lower back pain (sudden onset or injury-related)
  • Neck pain and whiplash
  • Sciatica (nerve pain down the leg)
  • Headaches and migraines
  • Joint and muscle sprains or strains

Conditions Best Managed with Maintenance Chiropractic Care:

  • Chronic back and neck pain
  • Repetitive strain injuries (such as from prolonged sitting or computer use)
  • Athletic performance and injury prevention
  • General wellness and mobility support

Conditions That Benefit from Supportive Chiropractic Care:

  • Arthritis and joint degeneration
  • Tendinosis and chronic tendon injuries
  • Scoliosis and other long-term musculoskeletal conditions
  • Neuromuscular disorders affecting mobility and function
  • Pain management for conditions that cannot be fully resolved

How Often Should You See a Chiropractor?

Your care plan depends on your unique health needs, but here is a general guideline:

  • Acute care: Visits may be weekly or multiple times per week until pain subsides.
  • Maintenance care: Visits are typically once a month or every 6–8 weeks to prevent future issues
  • Supportive care: Visits are scheduled on an ongoing basis, depending on the severity of the condition, to help manage symptoms and maintain optimal unction.

Your chiropractor will work with you to create a drug-free plan that aligns with your health goals and lifestyle.

Take Charge of Your Health with Chiropractic Care

Whether you are recovering from an injury or hoping to prevent future pain, chiropractic care is a powerful tool for your health. No referral is needed – you can book directly to start your care.

  • Acute care helps you feel better when pain strikes
  • Maintenance care keeps your body strong, flexible, and balanced
  • Supportive care provides long-term symptom management for chronic underlying conditions

At Alliance Chiropractic, we take a personalized approach to patient care. Our goal is to help you feel and function your best so you can keep doing the activities that you love.

Not sure what type of care you need? Contact us today to schedule an assessment.

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

Information for this blog was sourced from: Chiropractic.ca, PMC PubMed Central

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

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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. 

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