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Heart Health Matters: An Overview for Healthy Hearts at Every Age

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Ah February, the month of love AND National Heart Health month. Heart disease is a major cause of death and disability among Canadians, so we want to raise awareness of heart health, why it should be on your radar, and how to protect yourself and your loved ones at every stage of life.

Heart Health Heartbreak

Heart disease can be referred to as ischemic heart disease or coronary heart disease, and describes plaque build-up that can lead to conditions such as heart attack, heart failure, or death.

The numbers are staggering.

  •       Heart disease is the 2nd leading cause of death in Canada (cancer is #1)
  •       1 in 12 Canadians, aged 20+, live with a diagnosed heart disease
  •       Of these Canadians, 14 die every hour

Source: Government of Canada

Tip: Find more information about heart disease including risk factors, common symptoms, and a free risk screening tool on Heart and Stroke Canada’s website.

Heart Health Consequences are Far and Wide

The impact of heart disease goes beyond patients.

It’s estimated that the overall health care burden of heart disease in Canada is $30B. 

But if you also consider the money, time, and resources associated with missed work and lost productivity by patients and caregivers, that figure goes up.

Plus, how do you quantify the stress and emotional toll of heart disease and related disability on patients, caregivers, and their families?

Sounds terribly bleak. But there is good news, so keep reading.

A Quick Overview of your Heart

Your heart is essential because it is responsible for delivering the good stuff and taking away the stuff your body no longer needs, via your blood.

It’s basically a pump.

Your heart pumps oxygen and nutrient rich blood throughout your body and removes waste by-products that are also carried in your blood.

 Your heart health affects:

  •       How you move
  •       Your energy level
  •       How you feel
  •       Your brain health and cognitive function
  •       Your ability to work, play, and be active

Basically everything.

When your heart struggles, your body feels it as:

  •       Fatigue
  •       Shortness of breath
  •       Reduced mobility (ability to move)
  •       Activity limitations
  •       Declining ability to function and remain independent

Healthy Heart Building Habits for Every Age

Just as your body evolves and changes at various stages of growth, development, and life, so do its requirements. A healthy heart is essential to your well-being. Here are a few tips and reminders for every stage of life.

Children and Youth

Heart healthy habits start early and include diet, exercise, and sleep patterns. Think of it as setting the foundation for your body for the years to come. Physical activity supports cardiovascular development and is essential for young and growing bodies. Parents play an essential role in modelling and supporting healthy lifestyles and habits.

Tip: The Canadian Society for Exercise Physiology has established 24 hour movement recommendations by age group, including specific guidelines for the early years (ages 0 to 4 years) and children and youth (ages 5 to 17 years).

Adults and Working Families

Families today are pulled in many different directions, and it is not always easy to prioritize what’s good for your health and well-being.

We get it. Work deadlines, the kids’ extracurriculars, and caring for aging relatives: it’s a balancing act at the best of time. But when your body is not performing at its best, life’s responsibilities and obligations are tougher. Prioritize taking care of you before your body starts sending signals such as fatigue, aches and pains, or an inability to focus.

It’s hard to do life when you are not feeling your best.

Remember that when it comes to your health, prevention is easier, quicker, and cheaper than treatment and recovery. Some risk factors may not be within your control, but there are plenty of ways to develop, strengthen, and maintain good heart health. We’ll explore those a bit later.

Tip: Good nutrition can play a big part in heart disease prevention. To help with meal planning and making healthy choices, refer to Canada’s Food Guide 

Older Adults

As we age, our risk of heart disease increases, and it becomes essential to maintain heart healthy habits to keep us independent and mobile. The reality of our earlier life choices may set in, but gentle, consistent activity becomes even more important. Consider activities such as walking, swimming, and biking.

Tip: For more details on activities and program specific for older adults, check out Ancaster Senior Centre and City of Hamilton resources.

A Side-note for Women

Heart disease is the leading cause of premature death in women. Research also shows that there are gender differences in heart disease symptoms, types, and progression of disease.

Tip: For more information, refer to the Canadian Women’s Heart Health Alliance.

Heart Healthy Tips and Habits

It’s not all doom and gloom.

As much as our health is affected by factors that we can’t entirely control, there are plenty of ways you can minimize your risk for heart disease. These include:

  •       Physical activity – daily movement is key, and consistent activity helps strengthen your heart and improve circulation
  •       Nutrition – whole foods and balanced means are essential. Avoid eating ultra-processed foods as much as you can
  •       Stress – while some stress is motivating and good for us, chronic (long term) stress can take a toll. Develop coping strategies for when overwhelm starts to creep in
  •       Sleep – your body rests and recovers when you sleep. Ensure you maintain a healthy sleep schedule and practise good sleep hygiene 
  •     Smoking  and alcohol  – research confirms that neither substances are heart healthy. If you can’t eliminate either, minimize your intake as much as possible
  •       Regular screenings – markers such as cholesterol levels and blood pressure can indicate a health risk before obvious symptoms appear. Identify red flags as early as possible with regular check-ups and don’t skip recommended screening.

Take Control of your Heart Health

Heart disease is a risk for all Canadians but largely preventable and manageable with healthy habits and informed choices. Plus, it’s never too early or late to start adopting small changes into daily practise.

If you need support or have any questions about how to get started, contact our team. Your heart health is important to us because it affects how you move and feel. And as experts in musculoskeletal health (bones, muscles, joints, tendons, and ligaments), our focus is on helping our patients achieve their movement, function, and injury treatment and prevention goals.

For questions about this blog or any other health and wellness concern, get in touch. We have an extensive network of health care providers to answer your questions or refer you to.

Stay updated on health and wellness information by subscribing to our quarterly newsletter. 

Information for this blog was sourced from: the Alliance blog library, Anxiety Canada, Canadian Centre on Substance Use and Addiction, Canadian Cardiovascular Society, Canadian Society for Exercise Physiology, Fraser Health, Government of Canada, and Heart and Stroke Canada.

Winter Health Matters, Part 2: Safe Driving and Practical Tips to Avoid Injury from Falls and Shovelling

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Last week we introduced Part 1 of our Winter Health blog series, exploring winter weather alerts, mood, and lifestyle habits  to feel your best.

This week it’s all about winter safety because safety plays a major role in your overall health and wellness during the colder months. From fall prevention to safe driving to snow shovelling, we’ve got tips and recommendations that will hopefully keep you moving and feeling your best.

Minimize falls, maximize winter health

November was Fall Prevention Month and we highlighted that falls and motor vehicle accidents are the number one cause of injury related hospitalizations and emergency department visits among all age groups in Canada.

Winter can be tricky as snow, ice, layered and bulky clothing, and poor light can all contribute to an increase in falls risk. Here are some reminders to keep you upright and balanced:

  •  Wear proper footwear. Sure, style matters but not as much as features such as treads and correct fit
  •  Walk like a penguin. It might not look as cool but you’ll stay balanced – slow down, use a wide stance, and shorten your steps on ice 
  • Keep paths, walkways, driveways, and steps clear. Snow can be deceiving if layered on ice so don’t let precipitation build up
  • Protect inside floors. Use mats and boot trays, and wipe spills to avoid wet and slippery floors

Up your shovelling game

Snow is a big part of winter in Canada. It looks beautiful but shovelling can be hard on your body. Follow these simple tips to help reduce your risk of injury:

  •  Warm-up. Light stretches can reduce pain and strain, especially if snow is heavy or there is lots of it
  •  Use proper technique. Yes, there is such a thing. Bend your knees and at your hips (not your back), and push snow rather than lift it
  • Pace yourself. Take breaks as needed. If you have cardiovascular concerns or an existing injury or condition that may worsen with exertion or extreme cold temperatures, considering hiring a neighbourhood teenager or snow removal service
  • Use the right tools. Ergonomically designed shovels are your friend. Factors that are important include shovel weight, type of handle, length, and blade size and shape

Tip: For more detail on safe shovelling, refer to this Ontario Chiropractic Association article.

Winter safety on the roads

Driving during the winter months can be treacherous or enjoyable, depending on Mother Nature and how prepared you are (and traffic, but sadly, that’s outside our control).

Here is a quick checklist so you can be as prepared as possible:

  •       Winter ready your vehicle with a battery check, winter tires, working wipers, and top up oil, brake, and washer fluids
  •   Keep gas tanks at least half full to prevent gas from freezing, especially overnight
  •   Carry a winter kit with lights, snacks, chargers, and blankets incase you get stuck or stranded in your vehicle
  •   Adjust driving behaviour for slick roads and poor visibility by slowing down and proceeding with caution
  •   Plan ahead by checking roads and winter conditions before you head out. Today’s technology tools make it easier to access real time traffic and weather report.

Tip: The Canadian Automobile Association (CAA) provides these suggestions for building your own winter emergency car kit.

A final word

Winters can be tough but there are ways to ensure you stay healthy and make the most of the season. Take advantage of what Canada is known for – cold temperatures, snowy conditions, and incredible nature and landscapes.

If pain, injury, or a health concern is keeping you indoors or unable to keep active this winter, contact us. Our team provides acute, maintenance, and supportive care options to help you feel, move, and function your best.

For questions about this blog or any other health and wellness concern, get in touch.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from or references the Alliance blog library, Canadian Automobile Association (CAA), Canadian Centre for Occupational Health and Safety, and the Ontario Chiropractic Association.

Winter Health Matters, Part 1: Managing Winter Weather, Mood, and Lifestyle to Feel your Best

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If you dread winter, you’re not alone. It feels endless, cold, and dark and hibernating probably feels like the better option on any given day.

But then again, we do live in Canada so let’s collectively quit complaining and read on because like it or not, winter is here to stay. In this two part series, we’re celebrating all things winter and highlighting essentials to help keep you and your loved ones safe, healthy, and active.

Baby, it’s cold outside

Winter in Ancaster and Hamilton feels like it started months ago with cold temperatures, early snowfalls, reduced daylight, and icy conditions. Were you prepared?

Our bets are that there’s still plenty of winter left so make sure you’re ready. In Canada, winter alerts include precipitation, cold, or poor visibility alerts. Here’s a brief list of what each type of alert includes:

  1. Precipitation alerts: snowfall, squalls, freezing rain, winter storms
  2. Cold alerts: Arctic outflow, extreme cold, flash freeze
  3. Poor visibility alerts: blizzard, blowing snow

The alerts above can exist on their own or in combination with one another.

Tip: Don’t get blindsided – Red Cross Canada has a comprehensive before-during-after checklist to help you prepare for winter storms.

Shorter days can feel depressing

Shorter daylight hours can impact our body by reducing available Vitamin D, essential for regulating sleep cycles, managing mood, and maintaining energy. Some patients may experience fatigue, low energy, and sad or depressed moods so increasing Vitamin D rich foods (such as fatty fish, egg yolks, fortified dairy products) and taking supplements may help. However, always speak to your health care provider before starting any new vitamins or medication.

Tip: Seasonal change can bring on a form of depression known as Seasonal Affective Disorder (SAD) for some individuals. Research suggests that light therapy may help those susceptible to SAD. To learn more, this Harvard Health article introduces light therapy and its potential benefits.

Check on family and friends

Winter can be an isolating time. Be sure to check in on family and friends, especially those that are older or have limited mobility. In fact, research confirms that our relationships are one of the most important factors determining how long we live and our quality of life.

Tip: Learn more about the importance of social connections in this World Health Organization article. 

Lifestyle habits that support your winter health

Your habits can be a game-changer. We see the physical effects of individual lifestyle choices regularly. Sometimes it’s pretty but not always.

This winter season, consider small shifts that can make a big impact on how you look, feel, and move:

  •       Humidify and hydrate. Winter air can be drying. A bowl of water placed on a heater vent and drinking plenty of water can offset the effects.
  •       Protect your skin. Even though healthy adult skin replaces itself every 28 to 42 days, the environment, our habits, and natural aging can also play a role in skin health. Moisturizing isn’t just for models, it provides a necessary barrier against the elements and helps keep skin hydrated. 
  •   Get enough sleep. Your body and mind depend on it. Having a regular bedtime routine and avoiding screens an hour before sleep time, are simple ways to promote falling and staying asleep. If you wake up with headaches, neck pain, or soreness in other parts of your body, talk to us – it may be your pillow, posture, or sleep position, and we can help determine the cause and identify solutions.
  •   Keep active. Indoors or outdoors, keep moving. A healthy 24 hours includes a mix of physical activity, sedentary periods, and sleep. Participaction Canada’s 24 hour movement guidelines provide recommendations by age. Need help getting started? We can suggest ideas that integrate easily into your lifestyle, interests, and individual level of health and fitness.

Tip: We are fortunate to live in an area with plenty of outdoor activity options. Read about the benefits of hiking, including links to local trails.

A final word

Winters can be tough but there are many ways to ensure you stay healthy and make the most of the season. Canada is known for cold temperatures, snowy conditions, and beautiful nature so why not take advantage?

If pain, injury, or a health concern is keeping you indoors or preventing you from being active, contact us. Our team provides acute, maintenance, and supportive care options to help you feel, move, and function your best.

For questions about this blog or any other health and wellness concern, get in touch.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from or references the Alliance blog library, Canadian Mental Health Association, Government of Canada, Harvard Health, Canadian Red Cross, Participaction Canada, and the World Health Organization.

Holiday Health: Feeling Balanced, Energized, and Ready for the Season

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Taking care of your health and wellness should never be optional. But we get it – December is busy. There are work parties, social events, school concerts, and endless to do’s that can feel overwhelming.

If you’re feeling rushed and exhausted, maybe it’s time to rethink what brand of holiday magic you’re actually creating. In the spirit of the season, we’ve compiled our top holiday health recommendations so you can enjoy all that the season offers.

What does ‘good health’ even mean?

Your health and wellness depends on many factors: some are obvious (diet, sleep, exercise) but others may not be (screen use, time in nature, water and food quality, etc.). According to the World Health Organization, good health is physical, mental, and social well-being, and not simply the absence of disease or sickness.

So if you don’t ‘feel’ sick, should you be concerned?

Yes! Don’t wait until symptoms show up to take care of yourself. Your level of health impacts everything, including how you look, feel, move, and function. When things are off-balance, your body may be responding in ways that you may not be aware of. Yet.

‘Tis the season for busy

December can be challenging. There’s a lot happening and that can mean that your health takes a back seat. Late nights, disrupted routines, and social commitments can pull us in all sorts of directions. Add to that – travel fatigue, sugar overload, winter weather, and family dynamics – what could possibly go wrong?

The good news is that you may have more control than you think. We’re not talking about radical, sweeping changes but small shifts in multiple areas.

Forget perfection because that’s a waste of time and not realistic. We’re talking about balance and prioritizing a few key elements.

Guilt free self-care

We often hear patients say that they feel guilty taking time for themselves. It’s a trap. Self-care is maintenance, not indulgence. Here are a few practical ways to help ensure you are not over-extending yourself:

  •       Learn to say no. Be kind but firm. No one can do everything well, all of the time.
  •       Pick one activity you enjoy and don’t sacrifice it for everything and everyone else. This might be as simple as taking 15 minutes daily to read, walk, or meditate.
  •       Establish boundaries for your time and energy. We get it, some things are non-negotiable but consider potlucks for shared meals, leaving early, or baking one item instead of three for dessert.
  •       Involve others in meal prep, gift buying, and hosting. Whether it’s the kids, your partner, or other family or team members, it helps balance the workload and can provide shared experiences and memories.
  •       Simplify wherever you can. Whether it’s gift-giving or food preparation, consider scaling back. Less can feel like more when you’re not as drained or exhausted, and have more energy to enjoy the moment.

Eating for enjoyment and good health

Holiday dining can be tricky, trying to balance sweet treats, big meals, and eating times that are all over the place. Enjoy whatever you love in moderation and consider the following:

  •       Eat a mix of proteins, whole grains, and fruits and vegetables whenever possible
  •       Bring healthy snacks for travelling or activities that make for long days and extended evenings
  •       Stay hydrated to ensure your body can perform its essential functions  
  •       Plan meals and grocery runs. Research shows you buy more and tend to make unhealthy meal choices when you eat on the run or wait until you’re ‘hangry’ to think about meal prep.

Tip: Good, wholesome food not only fuels energy but can also be an immunity boost. Check out this resource from the Government of Canada for more tips and strategies for healthy eating during the holidays.

Keep moving

Exercise and physical activity provide many health benefits including reducing stress, improving sleep, boosting mental health, and promoting energy. And while it can be challenging to find time to exercise, prioritize movement because your mind and body will thank you.

With a little creativity, there are plenty of ways to keep active during the busy holiday season:

  •       Take family walks after meals
  •       Schedule five minute movement bursts during movies and game nights
  •       Make play time active (think tobogganing and scavenger hunts)

Tip: Participaction Canada has created 24 Hour Movement Guidelines for what a healthy day should look like, integrating sleep and sedentary behaviours. Learn more by accessing their guidelines by age.

Safeguard your sleep routines

Increased social activity, travel, and school holidays can disrupt sleep routines. Consider these tips to help ensure you and your family are getting enough sleep and are well-rested:

  •       Maintain a predictable sleep-wake schedule whenever possible
  •       Limit caffeine later in the day
  •       Respect nap times for younger kids (and older adults!)
  •       Create calm bedtime routines that include stories and quiet chats (this one is not just for the kids!)
  •       Create a sleep friendly environment. If your family is travelling, bring familiar items such as sleep toys or night lights.
  •       Manage screen time before bed. Research shows that digital screens can negatively affect falling and staying asleep. Avoid them at least an hour before bed.

Tip: There is a growing body of evidence showing that prolonged screen time can negatively impact children and adults. The Canadian Pediatric Society’s Centre for Healthy Screen Use is an excellent resource for parents.

For the long and winding road of winter travel

Seeing family and friends is part of the fun of the holiday season. If travel is part of your plans, keep these tips in mind:

  •       Get your car winter-ready – check tires, wiper blades, and pack a safety kit that includes items such as snacks, blankets, and chargers
  •       Plan breaks to stretch and hydrate. Consider a five minute stretch break every couple of hours if possible
  •       Pack games, snacks, and comfort items to help pass the time. Mix a few surprise elements with what’s familiar to kick things up a notch
  •       Avoid travel fatigue by maintaining good sleep and rest schedules before big travel days.

Tip: If you’re going on a long haul flight this season, refer to our recent blog to learn about the impact of flying on your body and tips on how to stay comfortable. For additional information, the CAA has compiled a list of winter driving tips.

A wrap-up on holiday health

This holiday season, aim for balance to keep your health and wellness in check. Small habits and shifts in perspective can help keep you rested, energized, and ready to enjoy all that the season can offer.

When you prioritize your well-being, everything else falls into place: you feel better, you manage better, you show up better.

While our focus remains your neuromusculoskeletal health (bones, joints, nerves, and muscles), we have a network of health providers we can refer to as needed. Just ask.

Contact us if you have concerns or questions related to this blog or any other health and wellness concern.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from the Alliance blog library, Canadian Automobile Association (CAA), the Government of Canada, Participaction, and the World Health Organization.

Understanding Pain: Causes, Factors, and How to Protect Yourself and Your Family

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In Canada, November 2nd to 8th was Pain Awareness Week. For most of us, unless you work in health care or are actually IN pain, you probably don’t think about it.

But the reality is that 8 million Canadians  (that’s 20% of us!), report constant pain: the kind that impacts how we live, feel, and function.

This article explores everything you need to know about pain including how to manage it, treatment options, and how to prevent pain from becoming a lasting problem.

Pain 101 – knowing the facts

Recall a time you felt pain? Maybe it was caused by a fall, an injury, a virus, or an underlying condition. But what actually caused the sensation of pain?

Pain  is an unpleasant sensory and emotional experience typically associated with some type of damage to your body. Health care providers often refer to pain as being acute (short term) or chronic (lasting beyond three months).

Tip: Living with pain can also cause a financial strain. LivePlanBe  has compiled a list of support and resources for Canadians living with pain.

What affects the pain you feel?

Pain can be influenced by a wide variety of factors. For example:

  1. Physical – your diet, fitness and activity levels, and overall strength
  2.  Psychological – stress levels, resilience, attitude, outlook, and personality
  3.  Social – your connections and support system
  4. Environmental – anything in your home, work, or recreational settings that affects you physically or mentally

What actually causes pain?

A range of factors determines how much pain an individual feels, and can vary from one person to the next. Understanding your triggers is the best way to manage and prevent pain. While it may be necessary to use medication to reduce pain and inflammation processes within the body, without resolving the underlying issue, this form of symptom relief can be temporary and short-lived.

Here are possible causes of pain that patients may experience:

  1. Structural trauma: this includes injuries from falls and accidents, or degeneration that is caused by disease (for example arthritis, tendonitis, and plantar fasciitis).
  2. Nerve related causes: this includes nerve compression or pinches such as sciatic pain, nerve sensitivity after surgery or trauma, or neuropathy from metabolic conditions or illness.
  3. Whole system causes: sometimes the nervous system can amplify pain signals or is sensitive to specific triggers such as those experienced by individuals who suffer from migraines, fibromyalgia, or chronic back pain.
  4. Lifestyle factors: Chronic high stress, a lack of sleep or exercise, constant, heavy, or repetitive workloads, or mental health challenges may contribute to pain.

Tip: Canada houses one of the leading international research institutions for pediatric (children’s) pain at Dalhousie University. Learn more here, plus resources for managing pain in children.

What makes pain so complicated?

Pain is not simple.

Having several of the risk factors above can compound pain levels. For example, emotional stress combined with a physical injury and poor lifestyle habits can magnify pain levels.

Think of pain as an all body response involving your nervous system, inflammation processes, hormones, as well as your beliefs and attitudes towards pain. This is why pain is complex and a very individualized experience.

Managing and treating pain

Given pain can be caused and affected by a wide variety of factors, a one size fits all approach does not work.

The good news is that there are evidence based strategies that are known to be effective. They include:

  1. Movement and exercise because they promote blood flow and healing. If there is one thing you can do to help your pain, it’s to keep moving. Gentle stretching, strengthening, and walking are advised as part of most pain management programs and treatment.
  2. Manual therapies such as manipulation, mobilization, and soft tissue work can help to improve mobility (movement) and gently reduce muscle and joint tension.
  3. Modalities include laser treatment and electrical therapies which help reduce inflammation and accelerate healing.
  4. Assistive devices and wearables include custom foot orthotics, bracing, or taping/wrapping, depending on the source of pain.
  5. Mental exercises may vary from breathing exercises to meditation to relaxation techniques. Research shows that promoting calm can help decrease pain intensity. There is a reason prenatal instruction includes breathing techniques for women in labour.
  6. Lifestyle modifications address sleep, nutrition, stress management, and exercise guidance since all of these factors are known to trigger inflammation, contributing to pain and discomfort.

How can Alliance Chiropractic help?

Helping patients with pain is what we do.

Effective pain treatment and management requires understanding the big picture and underlying causes. Our individualized plans are based on a physical assessment, your health history, and discussion of your goals. Depending on the type and causes of pain, acute, maintenance, or supportive care options are recommended. If additional tests are required, patients may be referred for imaging or further assessment.

We help patients achieve their personal health and wellness goals. Whether it’s treating an injury so you can return to playing the sport you love; managing pain symptoms caused by a chronic illness so you can live independently; or correcting a structural issue to prevent future pain or injury, we are here.

Contact us  if you are experiencing pain or have concerns or questions about this blog or any other health or wellness concern.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from the Alliance blog library, Government of Canada, Pain Canada, and Psychology Today.

Strong Bones, Stronger You: Why Bone Health Matters

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November is Osteoporosis Awareness Month and a good reminder that bone health should be on everyone’s radar. Not just because your bones provide support and structure but because strong bones will enable you to move, work, and enjoy life today and into the future.

This article defines osteoporosis, outlines how to protect your bones, identifies risk factors to watch for, and provides tips to keep your bones healthy, strong, and protected from future injury.

Not just Grandma’s problem

Bone health should matter to everyone because contrary to popular belief, osteoporosis is not an ‘older person’s disease’. Building and maintaining strong bones starts early and it’s never too late to start paying attention.

Osteoporosis is often referred to as a ‘silent thief’ because it weakens bones quietly and without symptoms. Often, the first indication of the disease is a bone fracture.

In Canada, less than 20% of patients  with fractures are properly diagnosed or treated for osteoporosis.

Bottom line: educate yourself so you can ask questions and advocate for you and your loved ones.

Stripping osteoporosis down to its bare bones

Over time, your bones lose density and strength, placing you at risk for fractures, also known as ‘bone breaks’. However, sometimes this decline happens slowly over time or the actual bone breaks are not detected, making osteoporosis challenging to diagnose.

Who is at risk of osteoporosis?

A lot of factors determine a person’s risk of osteoporosis. Some factors are beyond a person’s control but others are lifestyle factors that can be easily managed. Here is a list of what could be placing you at risk:

  1. Gender

Both men and women lose bone but for women, it starts earlier. For women, bone loss starts as they approach menopause, and is related to declining estrogen levels.

In fact, one in three women vs. one in five men will experience one osteoporosis bone break.

  1. Age

The older you get, bone loss occurs naturally. However, for women, bone loss starts much earlier (around menopause). Men do not start to experience similar levels of bone loss until age 65+.

  1. Calcium levels

Your body needs calcium for healthy bone development, growth, and function. If you are not getting enough calcium from your diet, your body starts to take it from your bones. Calcium can be found in a variety of food sources.

  1. Smoking

Smoking negatively impacts bone health in various ways, including; reducing calcium absorption (essential for maintaining strong and healthy bones); slowing the production of bone producing cells (osteoblasts); breaking down estrogen (necessary for strong bone health).

  1. Alcohol intake

A lot has been written about alcohol and its link to cancer, but research suggests that having three or more alcoholic drinks per day may increase your risk of osteoporosis. 

  1. Vitamin D levels

Vitamin D is important for calcium absorption. During the warmer months, sunlight is an excellent and sufficient source of Vitamin D, but during the colder months, natural sources are limited and supplements may be required. Speak to your primary health care provider to see if Vitamin D supplementation is necessary for you.

  1. How physically active you are

Staying physically active provides so many benefits but in terms of bone health, exercise helps maintains strong bones. The Canadian Society for Exercise Physiology (CSEP) has developed integrated guidelines across age groups to inform Canadians on healthy levels of movement, sleep, and sedentary behaviour.

  1. Are you losing height?

Believe it or not, your height may indicate a warning sign related to spinal fractures. It is recommended that height loss be monitored annually once you reach the age of 50.

  1. Your genetics and family history

Sad but true – you run a higher risk of osteoporosis if your parent or a first degree relative (sibling) has a history of hip fractures or osteoporosis.

  1. Your break history

If your bones are healthy then a simple fall should not lead to a broken bone. But if you experience fragility fractures (breaks that would not occur in strong, normal bones), you could be at risk for osteoporosis.

  1. Medications

This is a complex issue. Medications are often prescribed for one condition but may place a person at risk for others. Ask your primary health care provider about side effects or contraindications prior to starting any new medication. Osteoporosis Canada has compiled a list of medications associated with bone loss and osteoporotic fractures.

  1. Other conditions you may have

Specific diseases and conditions may also place you at risk for bone breaks or falls. These include Crohn’s disease, ulcerative colitis, celiac disease, and Type 1 diabetes.

 

Tip: Here’s a free online questionnaire developed by Osteoporosis Canada to help individuals understand their potential risk of osteoporosis.

You have more control than you think

Yes, some of the risk factors listed cannot be changed but you can protect yourself against osteoporosis with lifestyle habits that promote and support strong bones. If you are unsure where to begin, we can help. Given our focus on neuromusculoskeletal health, we can help you identify what factors might place you at greatest risk, provide exercise guidelines, and suggest ways to build and optimize bone health. Get in touch with our team today.

For questions about this blog or any other health and wellness concern, contact our team. If we don’t have the answers, we’ll find someone who does.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information about this blog was sourced from the Alliance blog library, the Government of Canada, Osteoporosis Canada, and the World Health Organization.

Everyday Ergonomics: How Small Adjustments can Protect You and Your Family

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Does your back hurt after a few hours at your desk or carrying your toddler up the stairs?If yes, then keep reading.

October is Global Ergonomics Month – a perfect time to level up your ergonomics know how.

Why? Because modern lifestyles may be hurting us more than we think.

In this article, we’ll define ergonomics, explain why proper ergonomics is essential for good health, and provide tips to protect yourself and your loved ones at work, home, school, and play.

What does ‘good ergonomics’ really mean?

Ergonomics is the science of designing our spaces to fit our bodies, ensuring that our environment, tools, equipment, and habits support how our bodies naturally move.

Most people have heard of ergonomics as it relates to work spaces, but it’s important to note that ergonomics apply to any setting including home, recreational, and outdoor spaces too.

There are three primary components of ergonomics:

  1. Human – looks at the physical, emotional, and mental output required for a given activity
  1. Tasks/jobs – considers the actions being performed and how they are completed
  1. Environment – involves the layout, technology, and tools involved

Activities integrate these three components, and either support or strain the person performing them. Proper ergonomic considerations are important for short term safety, comfort, and efficiency, and are also necessary to minimize strain, injury, and burnout over the long term.

Ergonomics by the numbers

Let’s face it, we are all getting older. But did you know that pain related disabilities increase as we age, making it essential to do whatever we can to prevent them. It’s important to consider ergonomic factors consistently and at every age.

Consider these figures:

  • Pain related disabilities affect 16.7% of Canadians
  • Of those, 63% say the pain is persistent and recurring
  • 2 million Canadians report being housebound as a result of these disabilities

Source: Statistics Canada

The link between ergonomics and wellness

Ergonomics play an important role everywhere. Whether sleeping, dining, gardening, commuting, or enjoying a favourite hobby, your body is constantly interacting, adapting, and responding. Depending on those interactions, they may work for or against your body’s natural movement patterns, affecting how you function, perform and feel.

Here are examples of small ergonomic shifts that can make a big difference:

  • Use an office chair with back support, if seated for long periods
  • Maintain elbows at 90 degrees when using a keyboard
  • Place feet flat on the floor when working at a desk
  • Take frequent rest and movement breaks, every 45 minutes for 5-10 minutes ideally
  • Use an appropriate sized pillow for nighttime sleep
  • Pack a backpack no heavier than 10-15% of body weight

Tip: The Canadian Centre for Occupational Health and Safety and The Occupational Health Clinics for Ontario Workers Inc. have developed specific ergonomic guides for the office, at school, for garden and yard work, and sleep.

For parents and caregivers

A quick note for anyone caring for children, youth, or young adults. You may not realize the impact repetitive bending, lifting, and awkward postures may have on your body, but if not performed safely or correctly, these movements may start to take a toll.

Poor ergonomics may also affect your child’s posture, and given the rapid rate of growth during childhood, this can have long term consequences. Learn more about how posture impacts growth and development.

Tip: Technology is everywhere and sometimes prolonged screen use is problematic. Learn more about ‘text neck’ and other potential risks of prolonged device use in our recent blog.

Warning signs and what to watch for

There are tell-tale signs that your body is under significant stress. At Alliance Chiropractic and Wellness, our focus is your musculoskeletal system – bones, joints, muscles, tendons, ligaments, and cartilage. Here are some red flags that we look for in patients that are often related to ergonomic factors:

  • Pain, tingling, or numbness in hands or feet
  • Stiff neck or shoulders
  • Low back pain
  • Headaches after work or screen use
  • Limited joint movement
  • Imbalance in hip height
  • Foot arch pain

The human body likes to communicate – if something does not feel right then pay attention.

Nurture an ergonomic mindset

No, we’re not talking about making radical changes to your lifestyle but it is important to understand that the impact of your habits and choices today may not reveal themselves until later.

But that can work in your favour too: small adjustments now can make a big difference in your long term and future health.

Good ergonomics today can help reduce strain, minimize fatigue, and reduce discomfort, preventing pain and potential injury or disability later.

If you are unsure of where to begin, we can help.

A final word

Don’t wait until signs and symptoms present themselves before taking action to address ergonomic factors. Book an assessment today to see if you may be prone to risk of future injury. Our team can identify potential problem areas before they become big issues, and provide individualized recommendations to keep you and your family safe and feeling your best at home, work, school, and play.

If you have questions about this blog or any other health and wellness concern, contact our team. If we can’t help, we will recommend alternate resources that can.

Information for this blog was sourced from the Alliance blog library, The Canadian Centre for Occupational Health and Safety, The Occupational Health Clinics for Ontario Workers Inc., and Statistics Canada.

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

World Spine Day: Small Habits make a Big Impact on Back Health

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When was the last time you thought about your back?
Chances are, unless it hurts or you can’t move, you probably don’t think much about back health.
October 16th is acknowledged as World Spine Day around the world. It’s a perfect time to raise awareness of back pain (low back pain being the most popular type), how common it is, and how to protect your back health, so you can keep enjoying the activities you love.

How big is the low back pain issue?

Big.

The most common form of back pain is low back pain (LBP) and it does not discriminate, affecting individuals at any age and stage of life. An estimated 619 million people worldwide experience LBP, and that it is expected to increase substantially given an aging population and modern (sedentary) lifestyles.

The numbers are startling:

  • LBP is the leading cause of disability worldwide and in Canada
  • A third of Canadians report that LBP limits their work and daily lives
  • LBP is the second leading cause (after the common cold) of workplace absences in Canada
  • One in four Canadian work absences are due to low back pain
  • Medical costs for LBP are estimated between $6B and $12B in Canada
  • This does not include disability payments or lost productivity

Source: Bone and Joint Canada, Canadian Chiropractic Association, and World Health Organization

What triggers back pain?

Like most things in life, it’s complicated.

The most common form of back pain is ‘non-specific LBP’, affecting 90% of patients.

This means that in 90% of cases, it is not possible to identify a disease or structural problem causing the pain.

However, lifestyle appears to be a major contributor. Typical risk factors for poor back health and low back pain include:

  • Inactivity or a sedentary lifestyle
  • Smoking
  • Being overweight
  • Excessive or improper physical activity
  • Gender 

Although low back pain can affect anyone – children, adults, older adults, it is more common among women and those between the ages of 50 and 55 years of age.

Back pain is estimated to affect 80% of people at least once in their lifetime.

Rest or movement? What is best for back pain sufferers?

It may be tempting to lie down or prioritize bed rest but if you or a loved one is experiencing back pain, this is actually one of the worst things you can do.

Research shows that limiting all movement may actually delay a person’s recovery by contributing to muscles seizing up or promoting a loss of muscle strength.

Instead, perform gentle movements such as walking and stretching. However, don’t perform movements that hurt and consult a licensed healthcare professional first so you don’t aggravate anything.

Tip: Chiropractors offer acute, maintenance, and supportive care options, depending on the root cause of pain, your health history, and wellness goals. Learn more in this recent blog.

How to prevent back pain?

There are some back pain risk factors that are preventable and others that are less so (such as your gender). Here are lifestyle habits to consider to minimize your risk of back pain:

Maintain a physically active lifestyle

  • Walk whenever possible, take stairs, park a little further from the grocery store

Optimize mental well-being

  • Life gets busy so prioritize self-care and having moments of quiet. Talk to a trusted confidante or your primary health care provider if you require additional support.

Maintain a healthy body weight

  • This will vary by individual but help yourself by maintaining a balanced diet and physically active lifestyle.

Avoid smoking

  • Research shows that smoking may contribute to low back pain by affecting blood flow and nutrient delivery to the back and spine.

Ensure regular good sleep

Maintain strong social connections

  • Meaningful connections support longevity and overall wellness, and can help with injury recovery and prevention.

Prioritize good study and workplace ergonomics

  • Given the time most individuals spend at a desk, either at work or studying, prioritizing proper ergonomics is essential. Keyboard and monitor placement, foot position, and desk and chair height, are all factors that can affect posture and potential pain levels.

Tip: Here are modified exercises you can perform to protect your back or minimize pain if you are suffering or recovering from a previous injury.

We've got your back - a final word

Low back pain is a significant health care issue and chances are that you or a loved one will likely experience at least one episode during your lifetime. It’s good to know the risk factors and lifestyle habits you can incorporate to reduce your risk. 

Your musculoskeletal health is our priority. If you have questions about this blog or any other health and wellness concern, contact our team. If we can’t help, we will recommend alternate resources that can.

Information for this blog was sourced from: the Alliance blog library, Bone and Joint Canada, Canadian Chiropractic Association, the Government of Canada, IHME, and World Health Organization.

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

Overscheduled Kids: What Every Parent Should Know

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Now that schools in Ancaster and Hamilton have been in session for a few weeks and fall activities have started, how are you feeling? 

As parents, we want our kids to have every opportunity but sometimes that can result in overscheduled kids and burnout all around. If your family calendar is packed with lessons, practices, and homework, it might be time to pause and consider a reset. Children need stimulation and structure, but they also need recovery, play, and quiet. 

At Alliance Chiropractic, we often see the physical toll of modern lifestyles. This article explores the risks of overscheduling children, what to watch for, and how to find a healthy balance to protect their growth and development.

Why a packed schedule can raise stress for kids

A busy calendar can teach time management and commitment, but constant rushing can also overload a developing nervous system. When every afternoon or evening is scheduled and busy, children get fewer chances to rest, move freely, and process their day. Over time, this pattern can contribute to burnout in children  and present as irritability, sleep problems, aches and pains, or a lack of motivation. 

Common stress responses in children can include clinginess, headaches, stomach pain, withdrawal, or trouble sleeping. 

Tip: United Nations Children’s Fund (UNICEF) has created a handy reference for parents and caregivers, listing common responses to stress by age level.

Overscheduled kids may miss key skill building

Parents may think that having their kids participate in lots of activities leads to superior skills development, yet the opposite can happen when schedules are too tight. Overscheduling can crowd out essential skills like creativity, self regulation, problem solving, and persistence that typically grow during free play and unstructured time. 

Beyond financial considerations, there may also be other factors to consider such as as travel time, additional prep or pre-activity expectations, or conflicts with existing family or other commitments. These can add up if each child in your family is enrolled in multiple extracurricular activities. 

Tip: This article lists important considerations for parents when deciding on  extracurricular activities for their children.

Encourage healthy risks

“Children should be kept as safe as necessary during play, not as safe as possible”

And that’s an important distinction, as noted by Dr. Emilie Beaulieu, in a guidance document she authored for the Canadian Paediatric Society.

Outdoor risky play such as climbing, exploring, or rough-and-tumble with clear ground rules, helps children build confidence, assess danger, and develop motor skills. When every minute is supervised and scripted, children lose chances to learn how to judge risk for themselves. 

Encouraging short daily windows for supervised independence can help reduce anxiety, build confidence, and promote resilience.

Time in nature can be powerful

Nature is a free, low tech option that supports positive mood, focus, and physical health. In fact, research shows that children who regularly spend time outdoors benefit in multiple ways including improved attention, stronger fitness, and reduced stress. Just 20 to 30 minutes of outdoor play can make a difference. 

Families in Ancaster and the Greater Hamilton area have access to an extensive range of trails, parks, and greenspaces, making nature time easy to add to your routine.

Tip: Learn more about the benefits of hiking and spending time outdoors in our previous blogs.

Would you recognize burnout in your children?

Monitor your child for any changes in mood, behaviour, or habits. Depending on your child’s age, check in daily after the school day or Sunday evening before the start of a new week.  

If any of these behaviours or symptoms are familiar, your child could be experiencing burnout:

  • Mood – increased meltdowns, irritability, or withdrawal
  • Physical symptoms – headaches, stomach aches, sore neck or shoulders
  • Sleep – difficulty falling or staying asleep, restless nights, or early waking
  • School and extracurriculars – poor focus, concerns related to attending school or participating in previously enjoyed activities
  • Social – loss of interest in seeing, playing, or spending time with friends 

If any of the above are new or a change from usual patterns of behaviour, monitor closely. If they persist, consider speaking to teachers, coaches, or others who regularly interact with your child. If your child is older, try having a direct conversation to understand what could be going on. It may be time to alter schedules or lighten your child’s activity load.

Build recovery into routines

Small shifts can make a big difference. You may not need to drop activities entirely, but make sure blocks of free time and rest are actually on the calendar.

For example:

  • Protect one no-activity window each week, a blank afternoon or day for open play or nature time
  • Cap organized activities to one sport or club per season
  • Build a 30 to 60 minute after-school buffer for snacks, movement, and quiet
  • Add a daily 20 minute outdoor break after school, walk, scooter, or backyard games
  • Schedule outdoor play or a family walk before recreational screen time
    Do a Sunday backpack check, lighten the load and plan lunches together
  • Start a lights-down routine at night, consistent bedtimes and calming pre-sleep steps
  • Hold a quick Friday family review, what felt good, what felt rushed, and what to change
    Rotate chores so children contribute while learning responsibility
  • Choose one weekly family night for games, reading, or puzzles
  • Prioritizing downtime and rest matters for two reasons:
    • 1) It gives children time to reset
    • 2) It can also support and improve performance in the activities they keep.

Tip: Boredom can be beneficial. Learn more about the benefits of boredom among children in this recent Today’s Parent article.

How Alliance Chiropractic supports active kids

Our goal is to help patients feel and move better. We use a big picture approach to identify problem areas and develop individualized treatment plans that promote and maintain well-being. 

When it comes to children, here are some examples of what we provide to support their musculoskeletal health: 

  • Age appropriate care for posture strain, growing pains, and activity related aches
  • Movement analysis to identify problem areas or gaps, then simple home exercises perfect for young attention spans
  • Backpack, desk, and screen time ergonomics to prevent and reduce neck and shoulder tension
  • Sport specific strength and conditioning guidance and injury prevention
  • Activity pacing recommendations to ease transitions from desk and study time to intense physical activity such as practises or games (hint – always warm up and use safe stretching techniques!)
  • Activity and movement guidance to match lifestyles and family schedules
  • Collaboration with your family physician or other providers when symptoms require further assessment

When pain and tension are managed, children have more energy for school and play. Routines that include time for rest and recovery help guard against the risk of burnout in children, making room for the skills and development that matter most.

If your child is experiencing physical symptoms related to burnout, overuse, or overscheduling, we can help. We will assess your child to identify problem areas and develop a treatment plan. Our patients also benefit from an extensive network of Ancaster and greater Hamilton area health care providers if a referral elsewhere is necessary. 

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

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

Where we sourced this information

Information for this blog was sourced from Canadian Paediatric Society, Nature Canada, Psychology Today, The Conversation, Today’s Parent, and UNICEF.

Resetting Family Routines: Why it’s Important and Tips for Parents

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Resetting family routines after summer is one of the easiest ways to help your whole household feel calmer, more focused, and better rested. When you shift from relaxed summer days to a structured school schedule, your child’s sleep, mood, and concentration can change quickly. The same is true for you. A steady routine supports immunity, sharper thinking, and steadier energy. 

Alliance Chiropractic sees Ancaster and greater Hamilton area parents and kids who want a smooth, healthy start to the new school year. Here is how you can make that reset happen. 

Why resetting family routines is important

Most of us know the difference between a rested morning and a rushed one. 

When you are tired or tense, it is harder to function. For kids, fatigue and stress often show up as slower memory and recall, less focus in class, and cranky moods. For parents, stress and fatigue can appear as tightness in the shoulders and neck, headaches, and less patience with the kids. 

Many of our patients come to us seeking support for symptom management, and while we can certainly help, until the root causes are addressed, symptoms may not fully disappear. 

That is why routines can help. They provide predictability, structure, and build confidence, promoting less tension and stress in your day to day. Parents can focus on family routines to strengthen daily performance via three key anchors:

  • Consistent sleep to support attention, learning, and immune function
  • Regular meals to stabilize energy and mood
  • Daily activity to reduce stress and boost resilience

Routines offer efficiency so you can free your family’s brainpower for school, extracurriculars, and the fun stuff.

Sleep, meals, and movement

These basics set the tone for everything else. Try these tips to create small wins that can add up fast:

  • Sleep schedule: Try to maintain a consistent sleep routine as much as possible 
  • Pre-sleep wind-down: Dim lights, read together, stretch gently, and park devices outside bedrooms
  • Balanced meals: Aim for a protein source at each meal plus colourful fruit and vegetables for steady and nutritious energy
  • Snack strategy: Pack simple pairings like apple and cheese or yogurt and berries to prevent the afternoon crash
  • Daily movement: Walk to school when possible, shoot hoops after homework, or do a family stretch session to release tension

When families establish strong building blocks, resetting family routines becomes much easier and more sustainable.

Tip: Find more information on healthy eating in our recent blog on Healthy Eating Tips: Why Every Bite Matters.

Avoid the screen trap with simple guidelines

Whether at school or work, technology is everywhere. For many families, a large part of communication and socialization also takes place on our devices. It’s important for families to establish clear boundaries so screen use remains healthy and not harmful. 

The Canadian Paediatric Society’s Centre for Healthy Screen Use provides resources for parents including guidance on creating rules and usage limits based on age. 

Consider these tips for healthy screen use:

What, when, and where: Consider usage rules. For example, homework apps are allowed at the dining table, gaming stays in the living room, and bedrooms are to be kept device free

Prioritize movement first: Adopt a play, sports, or outdoor time first before entertainment screens and recreational device use are allowed

Use visual cues: Post a weekly calendar where all members can see time blocks for homework, screen use, fun, and extracurriculars. The fridge or a kitchen wall works well

Safeguard sleep: Power down devices at least one hour before bed to support falling asleep and better sleep quality

Model the plan: Practise the habits you want to see in your children. When parents follow the rules they set, their kids tend to follow more readily.  

Tip: Learn more about the impact of devices on memory in our recent blog.

A simple 7 day reset to help get everyone back on track

Resetting routines doesn’t have to mean big sweeping changes. Here’s a sample one week plan and small steps to help parents get started:

Day 1 – map out the week

  • Write school, work, practices, and meals on a shared calendar

Day 2 – shift sleep

  • Move bedtime and wake time 15 minutes earlier and set a consistent rise time

Day 3 – plan plates 

  • Choose three breakfasts, three lunches, and three dinners to rotate for low stress variety

Day 4 – move together 

  • Schedule a 20 minute family walk, bike ride, or stretch session right after dinner

Day 5 – set screen guardrails 

  • Create house rules, pick tech-free zones, and post them where everyone can see

Day 6 – prep personal spaces 

  • Lay out backpacks, shoes, and water bottles (repeat each school), and set up a quiet homework spot for each child

Day 7 – review, adjust, recognize 

Celebrate wins, discuss what worked and what could be improved, tweak bedtimes, and choose one habit to keep building next week

How we support your family’s routine

Back to school means adjusting to new routines and schedules, and that can sometimes be tough for parents and children. The Alliance Chiropractic team often sees the physical symptoms of stress, tension, and strain that can happen with new desks, longer sitting, and heavier backpacks. We can help you address pain and improve function, making back to school season and adjusting to new routines much easier. 

We provide individualized musculoskeletal treatment plans that may include

  • Symptom relief for acute or chronic conditions
  • Guidance for injury prevention 
  • Posture, backpack, and ergonomic advice for school comfort
  • Exercise guidance to support mobility and core stability
  • Access to laser therapy or electrical muscle stimulation as needed
  • Services such as orthotics, massage, kinesiology, or naturopathic care

If you are in Ancaster or the Greater Hamilton area and are looking for support this back to school season, get in touch.

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

Subscribe to our quarterly newsletter to get the latest in health trends and research. 

Information sources: Information for this blog was sourced from the Ontario Psychological Association, the Canadian Paediatric Society, Psychology Today, and our Alliance Chiropractic blog library.