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Tag: Mental Health

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.

October is ADHD Awareness Month: A Guide for Patients and Parents

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October is Attention Deficit Hyperactivity Disorder (ADHD) Awareness Month, and a good time to raise awareness of this increasingly common condition.

Did you know that ADHD affects:

  • 1.8 million Canadians (1 out of 21 Canadians)
  • Approximately 4% – 6% of Canadian adults
  • Approximately 5% – 7% of Canadian children
  • 65% of children diagnosed are likely to continue to experience symptoms as adults

Source: Centre for ADHD Awareness Canada

For those affected, ADHD can cause frustration, overwhelm, and an inability to focus, impacting how they live and function. This week’s blog explores ADHD signs and symptoms, how to seek a diagnosis, and resources for those affected, including caregivers.

ADHD 101

ADHD is a neurodevelopmental condition affecting how the brain manages attention, movement, and self-control. The term neurodevelopmental is used because it refers to disruptions in the brain’s development during childhood that can eventually lead to ADHD symptoms. 

Part of the challenge with identifying and diagnosing ADHD are that signs and symptoms can vary significantly, go unnoticed, or change over time. Individuals with ADHD may also have other conditions, making it even harder to identify.

Types of ADHD

There are three main categories of ADHD:

  1. Inattentive Type ADHD –  individuals have trouble focusing, listening, or following instructions. They often make careless mistakes, appear to daydream, or seem to “tune out.” They might forget things easily, lose items like homework or jackets, or avoid tasks that require sustained mental effort.
  2.  Hyperactive-Impulsive Type ADHD – individuals often appear ‘on the go’. They may fidget, run, or climb when it’s not appropriate, have difficulty sitting still, talk excessively, or blurt out answers before questions are finished. Impulsivity can show as interrupting others or acting without thinking about consequences.
  3. Combined Type ADHD – this is the most common form, where symptoms of both inattention and hyperactivity-impulsivity are present.

Can ADHD signs and symptoms vary by age?

Yes. Not only can symptoms vary by age but also by severity. Even hormonal changes can trigger symptoms but more on that later.

ADHD symptoms usually appear in children before age 12. Patterns of behaviour are often observed in pre-school or early elementary school and are stronger, more frequent, or more disruptive than typical for kids the same age. 

While the common signs may include frequent loss of interest in toys or activities, becoming easily distracted by stimuli or unrelated thoughts, or forgetful with daily activities, it is important to remember that these behaviours are normal in all children. Most parents can recall a time when their child was tired, excited, or overstimulated and displayed one of the behaviours above.

The difference with ADHD is how often and how strongly these behaviours occur, and whether they cause ongoing challenges at home, school, or in social situations.

The Centre for ADHD Awareness, Canada has compiled a list of age specific resources including diagnosis and assessment, treatment, and education. 

Find them here:

Tip: For parents of teens, the BC Children’s Hospital has created a useful resource detailing self-care, organization strategies, and screen time.

Why diagnosing ADHD is important

ADHD is one of the most common disorders in young people. If the behaviours observed are disruptive or negatively impact a person’s relationships or daily functioning, consider talking to your family doctor, pediatrician, or a psychologist familiar with ADHD.

According to the Centre for Addiction and Mental Health (CAMH), untreated ADHD can increase the risk of future challenges such as anxiety, depression, and difficulties with relationships. Eventually, these challenges can have a negative effect on a person’s confidence and self-esteem. A diagnosis helps those with ADHD and their caregivers find strategies to manage symptoms, promote independence and confidence,  and support success. 

Gender differences related to ADHD

While boys are diagnosed with ADHD more often in childhood, research suggests there are a number of reasons that women tend to have later diagnoses. 

Possible factors include:

  1. Girls are usually not as overtly physical so their symptoms are less apparent
  2. Hyperactivity in females may exist as thoughts rather than actions so are less visible
  3. Hormonal changes in perimenopause and menopause may trigger underlying symptoms, resulting in women seeking evaluation later in life 

Tip: Learn more about women and ADHD and how a later diagnosis changed one mother’s experience in this Today’s Parent article.

Can children outgrow and ADHD diagnosis?

According to the Centre for Addiction and Mental Health (CAMH), ADHD involves a biological and developmental difference in brain function, affecting brain chemistry and structure, leading to challenges with attention and regulating emotion.  

While ADHD symptoms may improve with maturity and management strategies, for 80% of children, their diagnoses continue through adolescence, with 65% experiencing symptoms into adulthood. 

ADHD and perimenopause and menopause

Changing estrogen and progesterone levels during perimenopause and menopause can disrupt dopamine regulation and contribute to ADHD symptoms such as inattention, memory issues, emotional swings, and overwhelm. Natural hormonal changes can heighten challenges related to organization and focus, and for some women, it may prompt them to notice their own symptoms or seek an ADHD evaluation.

Tip: This article provides a deeper dive on how perimenopause and menopause can impact ADHD symptoms in women. 

A final word

For ADHD Awareness Month, our goal was to overview ADHD and provide resources for more information. Chiropractic care can not treat or cure ADHD, however, patients find routine checkups helpful in supporting their family’s overall well-being. Our treatment plans identify, treat, and manage muscle and joint issues affecting posture, balance, and movement. Addressing patients’ physical concerns, allows them to focus on other priorities or conditions with less pain and restriction.

If you have questions related to this blog or any other health and wellness concern, contact us. 

If there is a topic that you would like to see covered, let us know. We will do our best to provide answers or find resources that can. 

 

Where we sourced this information

Information for this blog was sourced from ADDitude (ADHD Science and Strategies), Centre for ADHD Awareness, Canada, Centre for Addiction and Mental Health (CAMH), and Today’s Parent, 

Positive Thinking Day: Could a Daily Gratitude Practice Boost Health?

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September 13 is Positive Thinking Day, and a good reminder for all of us that a healthy mindset is trainable. Research suggests that incorporating small, realistic shifts in thinking can potentially improve how we feel.

Positive thinking and adopting a daily gratitude practice might sound light on the surface but both may actually have the power to reshape how we handle stress, pain, and life’s setbacks. When you build a daily gratitude practice, you strengthen a mindset that supports better sleep, steadier mood, and healthier choices. 

At Alliance Chiropractic, we believe in positive lifestyle habits, and the difference they can make in our patients progress, recovery, and overall well-being. 

Why Positive Thinking Day matters for your health

A positive mindset is not about ignoring real problems: it is about knowing what works, identifying options, and adopting proactive next steps. Research summaries shared by Harvard Health and PositivePsychology.com link gratitude and optimism with lower perceived stress, improved emotional well being, and healthier habits like regular exercise and better sleep. Over time, these meaningful health benefits can have a significant impact on how we feel and function. 

What does having a daily gratitude practice mean?

A daily gratitude practice does not need to be perfect to be powerful. 

The goal is to train your attention to notice the good, even on busy or difficult days. When practised consistently, gratitude helps your brain lean towards balanced thinking rather than worst case spirals. And that balanced outlook supports resilience – your ability to recover after experiencing setbacks or stress. 

A daily gratitude practice can also make movement, exercises (for fitness or rehab), and sleep routines feel more doable because you feel more hopeful and engaged. 

Tip: For parents, read our recent blog on building emotional resilience in children and why it’s important.

Quick gratitude habits you can start today

The best way to create a habit is to start small and find something you can easily repeat. Here are some examples of simple daily habits:

  • Write down three things you are grateful for (in a notebook, on your phone)
  • Tell a family member, co-worker, or friend something you appreciate about them
  • Keep a small pad in your wallet to jot down wins or kind moments from the day
  • Set an evening alarm to reflect on what you learned from a challenge
  • Say thank you out loud when someone helps you, then note how it felt

Small actions like these create momentum. Over a few weeks, your daily gratitude practice becomes a steady anchor that can improve mood and support calm focus.

Can attitude impact pain?

Positive Thinking Day is a perfect time to remind all of us that a positive mindset isn’t just nice to have; it can actually affect how we react and respond to situations.

Even pain.

Pain is felt both physically and emotionally. For example, pain can prevent us from moving well or quickly. Pain can also impact how we feel – when things hurt, it can be difficult to smile and feel cheery. 

Research shows that pain experiences are influenced by other factors such as stress, sleep, mood, and attitude –  and that is where having a positive mindset can help.  

A simple plan beyond Positive Thinking Day

Positive Thinking Day might be acknowledged once a year on September 13th annually, but gratitude should be practised daily. Here’s a simple schedule to guide you towards building and strengthening a positive mindset: 

Morning

  • Write three gratitudes, include one about your body or movement, because noticing what your body can do builds confidence and makes exercise feel more doable
  • Take a 60 second mobility and breath reset, slow neck turns, shoulder rolls, three belly breaths, because it eases morning stiffness and steadies your nervous system
  • Choose one intention for the day, patient, curious, or steady, because clear focus reduces stress and decision fatigue

Midday

  • Take a five minute gratitude walk, notice three things you like in your surroundings, because pairing movement with positive attention lifts energy for the afternoon
  • Thank someone by message or in person, because strong social ties buffer stress and improve mood
  • Reframe one snag, name what still went right and the next small step, because that turns setbacks into problem solving rather than self criticism

Evening

  • Note three good things and why they happened, because ending on a balanced review supports better sleep
  • Record one health win, a short walk, stretch, or exercise set, because acknowledging effort reinforces the habits that reduce pain and improve function
  • Start a 30 minute wind down, dim lights, gentle stretches, light reading, because a calmer body and mind fall asleep faster and stay asleep longer

How we can help

Adopting simple tools can help you feel and function better. Positive Thinking Day is a great reminder. A daily gratitude practice ensures the benefits are maintained throughout the year. 

If you live in Ancaster or the Greater Hamilton Area, our team at Alliance Chiropractic can provide individualized plans related to your musculoskeletal care. However, your overall health and wellness depends on many factors, and we are always looking to provide patients with as much information as possible to complement the care we provide, adopt a healthy lifestyle, or simply educate them on what else could be affecting their health.

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. 

Where we sourced this information

Information for this blog was sourced from Harvard Health, PositivePsychology.com, and our Blog Library. 

Emotional Resilience for Families and Children: Coping with Back to School Anxiety and Change

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As September nears, many of us are feeling all sorts of emotions such as nervous, excited, anxious, or all of the above.

Transitions can be tough but parents can support their children by helping them build emotional resilience. This essential life skill shapes how we respond to challenges. With small, steady habits, you can transform potentially negative and disruptive emotions into calm, focus, and excitement. 

In this blog, parents learn why emotional resilience matters and practical tips to build this essential skill among their children.

September is a season of change

The shift from long summer days to early mornings and new schools, classrooms, and routines can feel both exciting and stressful. Maybe your family is feeling the end of summer blues or is not looking forward to the shorter, cooler days of fall. Regardless of whether we feel ready or not, back to school season is upon us.

The good news? Emotional resilience can help children and parents move through this transition with calm, confidence, and excitement.

What is emotional resilience?

The Centre for Addiction and Mental Health (CAMH) describes resilience as the ability to cope with challenging situations and how individuals move forward. In other words, it’s how people bounce back after facing change or difficult situations. 

For  some children, the transition back to school can be tough with shifts in routine, new expectations, and changing social dynamics; for others, it’s a much smoother experience. Emotional resilience can make the difference.

Why emotional resilience should be on every parent’s radar

Children take cues from their environment and sense and borrow from the adults around them. When parents model steady routines and positive coping behaviour, children feel calmer and settle more quickly. The benefits? Attention improves, sleep gets easier, and mornings feel smoother. 

Given September can be hectic, it’s an ideal time to try small, repeatable habits to boost your child’s emotional resilience.

Building emotional resilience across three key levels

Resilience grows best when developed across three levels – individual, family, and environment. Using that framework, here is how parents can help.

1) Individual

  • Name the feeling and a next step. “I feel nervous, so I will ask my teacher one question to start.” Naming emotions and choosing a small action builds awareness, problem solving, and a sense of control.
  • Keep a regular sleep routine. Set a consistent bedtime and wake time, turn screens off one hour before bed, and keep devices out of bedrooms. Predictable sleep supports growth, mood, attention, and confidence.
  • Move daily. Aim for 60 minutes across the day through active play, walking, sport, or stretching. Movement improves focus, lowers stress, strengthens bones and muscles, and helps sleep quality.
  • Create predictable anchors. Eat meals together, protect enough sleep, and post a simple family schedule. Routines reduce decision fatigue, create a sense of safety, and encourage independence.
  • Limit social media and evening screens. Set clear limits and make space for unstructured outdoor play. Keeping devices off for at least an hour before bed and out of bedrooms helps children fall asleep faster and sleep better.
  • Breathe, reset, and name one tiny win. Ask your child to take three slow breaths then share one thing that went well or that they are grateful for during the drive to practice, at dinner, or before bed. This habit calms the nervous system, shifts attention to positives, and builds confidence over time.

2) Family

  • Model appropriate behaviour: Like it or not, your children are watching you. Keep phones out of bedrooms, prioritize exercise and good sleep habits, and be sure to carve out time for self-care.
  • Promote healthy habits together: Whether it’s exercising, meal planning and prep, or simply relaxing, spending this time together allows parents to build memories AND teach positive lifestyle habits at the same time.
  • Establish routines: Humans like predictability. Having morning and evening routines provide structure and build confidence because they allow children to know what comes next.
  • Provide visibility: Post schedules where everyone can see them (the kitchen is a great spot!). This includes meal times, activities, homework times, and bedtime and free time windows. 
  • Listen and validate: Encourage open conversations by actively listening. Acknowledge a problem then try to problem solve together so your child feels seen,  heard, and validated. Bedtime stories and car rides are sometimes the best opportunities for real conversation.

Tip: Looking for additional guidance on setting healthy screen time limits? The Canadian Paediatric Society has developed a guide for parents.

3) Environment: school and community

  • Identify one caring adult your child trusts: Parents cannot be all places at once. Identify a teacher, counsellor, coach, or club leader as a trusted go-to person incase stress, safety issues, or academic concerns arise.
  • Boost belonging by creating multiple social circles: One of the best ways to build friendships and foster a sense of belonging is to help your child build connections and friendships in different places. In addition to school, try to find a special interest club or activity that your child might be interested in.

When to seek extra help

Parents know their children. If you sense that something is off with your child, seek help by contacting the school, a trusted confidante, or a medical professional. 

Keep an eye out for changes in your child’s behaviour or symptoms such as ongoing withdrawal, irritability, sleep or appetite changes, and frequent headaches or stomach aches. These symptoms can signal that something deeper is going on.

Supporting families during back to school season

Coping with back to school anxiety and change can be tough but parents can boost their children’s emotional resilience with the tips suggested here. Ready your children for challenges they may face today, and build skills that will better prepare them to navigate situations they may face in the future.

Our focus remains your family’s musculoskeletal health. If discomfort, pain, or injury is making this back to school season difficult, contact us. We often see patients with physical symptoms that are the result of social, environmental, and psychological factors. If we suspect a root cause requiring additional expertise, we have a network of health care professionals we can refer you to.

Information for this blog was sourced from: CAMH — Growing Up Resilient, CAMH — Raising Resilient Children & Youth,  Ontario Psychological Association, Psychology Today, School Mental Health Ontario, Strong Minds Strong Kids, Alliance Chiropractic & Wellness Blog Library.

How Weather Affects Your Mental and Physical Health: Understanding Eco-Anxiety and Seasonal Triggers

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How Weather Affects Your Mental and Physical Health

Are you in a better mood when the sun is shining? Or in a bad mood when it’s dreary outside? Do you sense the weather is about to shift because you feel a migraine coming on? If so, it’s not in your head (no pun intended) because science can back you up.

Researchers have been studying how weather affects our mental and physical health for a long time. At Alliance Chiropractic, we know patient wellness is  impacted by factors that are not always obvious – from your desk at work to diet to carrying your growing toddler, we’ve seen a lot. We also often have patients come in with symptoms that appear to be weather related such as joint pain before a storm or low energy during the colder, darker months. In fact, your environment may be playing a bigger role in your health than you realize.

Let’s explore how weather can affect our bodies, why it matters, and how you can help ensure you stay feeling your best.

Feeling Anxious About the Planet? You are not Alone

Eco-anxiety or the fear of environmental harm, goes beyond worry. It can deeply affect how you sleep, feel, and move through daily life. Recent surveys show that nearly half of young adults feel climate change negatively affects their mental health.

With constant news related to extreme weather events such as wildfires, flooding, and windstorms, it is not surprising that many of us feel overwhelmed and anxious. The health impact of prolonged stress is that it can show up in various ways in our bodies.

For example, common signs of eco-anxiety include:

  • Trouble falling asleep during storms or heatwaves
  • Physical fatigue when the weather feels extreme
  • A feeling of helplessness or being stuck
  • Worsening anxiety or depression during climate-related events

     

Tip: Learn more about natural and effective ways to manage stress in our recent blog.

Is the Weather Making Your Body Ache?

Think your joints are a good predictor of weather? You may be onto something. Many people feel physical symptoms in response to changing weather conditions. At Alliance Chiropractic, we often see patients who report these symptoms and  are surprised to learn they may be linked to factors such as time of year, temperature, or air pressure.

Here are some ways weather impacts your physical health:

  • Achy or stiff joints before a storm
  • Headaches or migraines when pressure drops
  • Fatigue and low energy during cloudy, grey days
  • Trouble focusing during high heat or humidity
  • Increased soreness during restless, humid nights

These symptoms are your body’s natural response to environmental triggers. Shifts in temperature and air pressure can activate your nervous system and immune response, increasing tension and discomfort.

Understanding how weather affects your mental and physical health means you can start making smarter choices for relief and recovery.

Tip: For those wanting a deeper dive, here’s a systematic review of recent research.

Not Feeling Your Best? Check your Surroundings

At Alliance Chiropractic, we believe that true wellness is about more than addressing symptoms; it is a lifestyle with habits and an environment that supports your health every day. Factors such as air quality, natural light, and proper ventilation play an important role in how you feel. Even if you are not sick, these elements can influence your energy, mood, and overall well-being by either boosting or draining your body.

Tip: Lighting, airflow, and exposure to nature can play a major role in how you feel. Learn more about the link between the environment and your well-being. Even a simple walk outside can boost your mood and help your body reset. Read about  the health benefits of spending time outdoors  

Simple Ways to Feel Better in Any Weather

You might not be able to change the forecast but you can change how your body responds to it. Here are some strategies to help you take control:

  • Limit news overload – Give yourself a break from climate headlines and alerts
  • Soak up the light – Use a therapy lamp or go outside during daylight to lift your mood
  • Stay active – Light movement like stretching or walking can ease joint pain and stiffness
  • Surround yourself with nature – Spending time outdoors is linked to lower stress, better mood, and improved immune function.
  • Keep a wellness journal – Note when symptoms show up and track if they match the weather
  • Reach out – Talk to someone when you feel overwhelmed. A simple conversation can make a big difference.

It's Not Your Imagination – Weather Affects Your Health

Your body is affected by its surroundings, and for some of us, the impact of weather related changes can be significant. Understanding how weather affects your mental and physical health is the first step to ensuring your wellbeing. From eco-anxiety to extreme temperatures to air pressure sensitivity, for some patients, this means headaches, fatigue, and stiff joints. 

At Alliance Chiropractic, we can’t control the weather but we can manage musculoskeletal conditions and help identify what is causing your symptoms. Our team is here to support your health year-round, rain, shine, or snow..

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 here.

Information for this blog was sourced from verywellmind.com, chiropractic.ca, thejoint.com, and omniclinic.ca. For more details, you can also explore peer-reviewed articles on frontiersin.org, climateandhealthalliance.org, and PMC.

Mid-Summer Mental Health Check-In Tips: A July Reset

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Need a Break? Start with These Mid-Summer Mental Health Check-In Tips

July marks the halfway point of the year; it’s prime summer vacation mode and for many, a welcome time to pause. You may have heard about International Self‑Care Day, acknowledged annually on July 24. When was the last time you checked in with YOU? Are you feeling mentally and physically at the top of your game or where you hoped to be this summer?

You might be surprised, but ignoring emotional, mental, or lifestyle factors can show up physically, causing tension headaches, fatigue, stiffness, and pain. That is why this blog focuses on Mid-Summer Mental Health Check-In Tips and explores why July is the perfect time to pause, reset, and prevent seasonal slumps. Let us help you finish summer feeling your best.

Why Mental Health can Feel Wobbly this Time of Year

Whether intentional or unexpected, summer can often lead to feeling out of sorts or emotionally drained. Maybe your days are packed or your kids are complaining of boredom, but a lack of usual routines or structure may leave you feeling scattered or out of sorts. With summer being a time for vacations, longer days and later nights, and possibly more recreational screen time, your body may be feeling the toll. 

You might notice:

  • Tension headaches from jaw clenching
  • Stiff shoulders or neck from a slouched posture
  • Trouble sleeping or feeling low energy
  • Difficulty sticking with active routines

Research shows that excess screen time impacts both memory and mood. It also contributes to what we call Text Neck Syndrome, where poor posture from prolonged and repetitive device use can cause muscle strain and spinal stress. When routines and structure lapse, avoid the temptation to default to screens for entertainment. Read more about digital dangers and the potential impact on memory.

Simple Mid-Summer Mental Health Check-In Tips

Self-care does not have to be extravagant. Simple actions that are easy to repeat work best. Here are some mid-summer mental health check-in tips to help shift your mood, support your body, and bring a little calm to your days. 

  • Take a screen break every hour to reduce eye strain and mental fatigue
  • Step outside—even if just to water plants, walk barefoot, or simple take in the outdoor air. Being outside provides so many benefits.  
  • Find an outdoor hobby. Think hiking, gardening, cycling, and swimming. You may find inspiration in our blog library with articles featuring activities, safety tips, and local resources for each.
  • Maintain good posture and stretch in short bursts to release neck and back tension. Refer to our posture protection tips for more information
  • Journal for five quiet minutes before bed
  • Watch your device posture: maintain your phone at eye level and push your shoulders down, keeping them relaxed
  • Practice three deep breaths before unlocking your phone
  • Avoid screens use one hour before bedtime for better rest

For additional information, check out our recent blog on why self-care is important and should be a priority. 

Make Time to Check in with the Kids

Just like adults, children feel the effects of summer shifts too. Excitement, loose routines, and a lack of structure can be a welcome break but can also create emotional ups and downs. Check in with your kids even if everything seems fine.

Consider these family-centered strategies:

  • Balance screen time with outdoor play
  • Provide gentle routines for meals, rest, and downtime
  • Offer space for quiet activities without stimulation
  • Encourage kids to figure out their own ways to keep busy

Pro Tip: Parents can learn more about the importance of protecting kids from prolonged technology use in our text neck blog.  

A Reminder to Take Care of You

Your physical health is impacted by many factors including stress and your mental health. Addressing the underlying cause of a physical symptom may take time but help is always available. 

At Alliance Chiropractic & Wellness Clinic, we focus on our patients’ musculoskeletal health and are trained to ask questions and identify the root causes of symptoms. Through posture exams, a detailed patient history, and functional assessments, we consider multiple factors when addressing patient complaints and have an extensive network of health care practitioners to refer to as needed.

If you have felt off this summer or hit an unexpected slump, consider this a reminder: it is never too late to take steps to prioritize your mental and physical well-being. These mid-summer mental health check-in tips are easy, effective, and take minimal time.

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

Contact us if you have questions regarding this blog or any other health or wellness concern. The team at Alliance Chiropractic is here to help keep you healthy, active, and informed all summer long.

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

Information for this blog was sourced from: OCA and the Alliance Chiropractic blog library.

From Stigma to Support: Mental Health Week 2025 is about ‘Unmasking Mental Health’

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Mental health stigma continues to prevent people from speaking up and reaching out. At Alliance Chiropractic, we take care of an important aspect of your physical well-being by focusing on neuromusculoskeletal systems, but know your overall health and wellness depends on many other factors, including your mental health. 

May is Mental Health Awareness Month, and this year Mental Health Week takes place from May 5 to 11, 2025. Organized by the Canadian Mental Health Association (CMHA), this annual initiative spotlights the importance of mental health and the resources and support available for those affected. This year’s theme, Unmasking Mental Health, was selected to address the stigma associated with mental health. 

For many, living with anxiety, depression, or related challenges means hiding how they truly feel out of fear of judgment. Although 1 in 5 Canadians experience a mental health problem each year, many hesitate to seek help — 60% don’t reach out due to fear of being labelled. But pretending everything is fine only adds to the emotional burden. When we help create safe spaces, people are more likely to open up and have honest conversations. Allowing people to feel safe to be themselves is where true healing can begin, when they no longer feel the need to hide, are able to talk openly, and feel supported by those around them, it becomes easier to seek help, connect with others, and begin the journey toward recovery.

Mental Health Affects All of Us

One in ten Canadians struggles with high levels of anxiety or depression. And yet, over half of those facing mental health concerns are not receiving the help they need. Major depression affects approximately 5.4% of the Canadian population, and anxiety disorders affect 4.6%. In any given year, 1 in 5 Canadians will personally experience a mental health problem or illness. These numbers reflect a widespread and pressing issue.

This is not just about statistics—it is about real people who are feeling overwhelmed, burnt out, and unsure of where to turn. Whether it is a young adult facing pressure on social media, a healthcare worker on the brink of burnout, or a teen questioning their identity, stigma often stops people from seeking help.

The Power of Understanding

When we take time to listen, learn, and understand, we help remove the weight of stigma. Small changes can make a big difference. Ask someone how they are really doing. Share your own experience. Remind others that needing support isn’t a sign of weakness, it’s part of being human. 

Find a regional Canadian Mental Health Association centre here.

Supporting Young Minds

Children and youth face their own set of challenges. Whether it is academic pressure, social struggles, or emotional health, early support makes a big difference. Organizations like Children’s Mental Health Ontario (CMHO) work hard to make sure younger patients and their caregivers can receive the care and support they need.

What You Can Do Right Now

Start conversations: A simple “How are you, really?” can go a long way.

Be open: Sharing your own experience helps others feel less alone.

Share resources: Point friends and family to organizations like CMHA and CMHO.

Practice compassion: Try not to judge what you cannot see – mental health is not always visible.

If you are looking for help locally, you can also find resources through CMHA. 

Lifestyle Habits to Support your Mental Health

At Alliance Chiropractic, we know that mental and physical health are closely connected, and that’s why we will continue to share related information. Check out our previous blogs exploring the relationship between exercise and your mental health and how prioritizing self-care can strengthen your mental well-being. 

Healthy lifestyle habits can help you feel more balanced and resilient today and  over the long-term.The best part? It’s not hard! Here are a few other ideas:

  1. Be present (put down your phone)
  2. Socialize
  3. Plan something to look forward to
  4. Get a good night’s sleep

You Do Not Have to Go Through it Alone

If you or someone you care about is struggling, reach out to one of the resources listed in this article.  While our focus remains your musculoskeletal health, we are always willing to listen, and can share whatever resources and information we have to help you or your loved ones.

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 here.

Information for this blog was sourced from cmha.ca, mhrc.ca, cmho.org, participation, and our blog library.

Earth Day Activities to Boost Your Health and Well-being

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April 22 is Earth Day, and a perfect reminder that our overall health is deeply connected to our environment and the status of our planet. While chiropractic care focuses on your musculoskeletal and nervous system, we know that how our patients feel, move, and function is also impacted by their environment. Think about all of the environmental factors at play such as the air we breathe, water we drink, and the spaces we live, work, and play in.

At Alliance Chiropractic, we see firsthand how factors like air quality, diet, sedentary lifestyles, and access to green space affect everything from stress levels to physical pain. This Earth Day, take advantage of all that Ancaster and the greater Hamilton area has to offer: explore Earth Day activities that not only honour the planet but also support your well-being.

For Health’s Sake - Your Environment Matters

Your environment matters more than you think. Consider the air you breathe, the water you drink, the noise pollution at work or at home, and how often you access and use green spaces within your community. All of these factors impact how your body and mind function.

Here are a few examples of what can happen to your body as it relates to key inputs:

  • Poor air quality can trigger headaches, fatigue, and respiratory issues

     

  • Noise pollution may affect sleep and increase stress hormones

     

Lack of green space is linked to higher rates of anxiety and depression

Earth Day - Appreciate and Explore the Health Benefits of being Outdoors

Spending time outdoors is one of the easiest ways to connect with nature and boost your physical and mental well-being. Research shows that time spent in natural settings can:

  • Reduce blood pressure

  • Lower stress hormone levels

  • Improve immune function

  • Boost mood and energy

  • Increase daily movement 

It does not take much time to feel the benefits. Even just 30 minutes a day in nature can positively affect your cardiovascular system, brain chemistry, and mental clarity. Whether it is a short walk through a local park or time spent tending your garden, regular exposure to natural spaces helps reset your nervous system and supports a healthier, more balanced life.

What are You Waiting for? Earth Day Activities for Everyone

Now that the weather is getting better, why not honour Earth Day by trying activities that are good for you and the planet:

  • Explore the Trans Canada Trail: Did you know Canada houses the longest recreational trail in the world? It spans all 13 provinces and territories, stretches across all three coastlines—Atlantic, Pacific, and Arctic, and a section of it runs right through the Greater Hamilton region. Whether you prefer walking, cycling, running, or just being surrounded by nature, the trail offers an incredible way to get active and explore Canada’s natural beauty. Visit the Trans Canada Trail Map to find a route near you.

  • Green your Commute: Bike or walk whenever possible – to work, to school, or the local grocery store. Even parking a bit farther and walking some distance helps reduce emissions and adds daily movement.

  • Plan a Nature Day with Family: Whether it’s a hike, a scavenger hunt in the forest, or a picnic in a local park, shared outdoor time can be fun, encourages screen-free connection, and is good for you.

  • Join a Local Clean-Up: Help your neighbourhood and feel good doing it. Community clean-up events often happen around Earth Day or consider planning one. This is a great way to combine light movement while helping our environment. There are a variety of local organizations in the Greater Hamilton Area hosting Earth Day 2025 activities, including:
  • Try Outdoor Fitness: Replace your gym session with park yoga, hill sprints, or nature stretching. Exercising outdoors means fresh air, Vitamin D, and all the usual benefits of movement. Check out this Hamilton Outdoor Adventure Guide for some fantastic local ideas.

The Great Outdoors - a Natural Boost for your Body and Mind

Modern lifestyles often require that we spend a significant amount of our time commuting, indoors, at a desk, or all of the above. We see many patients with similar physical symptoms but their root causes vary. For example, headaches can be caused by tension, incorrect desktop ergonomics, poor sleep habits, or prolonged screen exposure. Often, small changes in lifestyle habits can promote symptom improvement and prevent re-injury. 

Earth Day is a perfect time to think about the benefits of the great outdoors. Earth Day is a perfect time to think about the benefits of the great outdoors. As we shared in our blog Get Outside: Health and Wellness Benefits of Outdoor Activities, outdoor movement and fresh air support overall health by reducing stress-related tension, improving posture, and boosting energy levels.

Plus, research shows that forest air is rich in phytoncides—plant compounds that help boost your immune system. Fresh air literally does your body good so get outside to enhance your well-being.

Final Thoughts: Nature is a Prescription You Can Fill Today

Health is multifactorial. That means there are many pieces involved—from your nutrition and stress levels to the environment you live and move in. As we celebrate Earth Day, take a moment to reflect on the spaces you spend your time in and how they support your wellness.

At Alliance Chiropractic, we believe in small shifts to make a big difference; this can be walks in nature, neighbourhood bike rides, replacing screen time with reading and conversation. This Earth Day, get outside to support your body and appreciate the beautiful natural resources that are available in our region.

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 here.

Information for this blog was sourced from:
Breathe Easier: How Your Environmental Health Impacts Well-being, Get Outside: Health and Wellness Benefits of Outdoor Activities, Tourism Hamilton, and Trans Canada Trail.

The Science of Laughter: Why It Really Is the Best Medicine

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Why Laughter Deserves its Own Day (or Two)

March signals the arrival of spring with longer and brighter days and new life emerging in nature. It’s also a perfect time to focus on the science of laughter given March 19 is Let’s Laugh Day and March 20 has been designated the International Day of Happiness by the United Nations. 

And let’s face it, who couldn’t use a little more laughter in their life?

While laughing seems like a simple reaction to something funny, science shows that it actually plays a powerful role in reducing stress, improving heart health, and strengthening social connections.

The Science Behind Laughter

Laughter is more than just a reaction—it’s a complex response that lights up multiple areas of the brain, including those responsible for motor control, emotions, and problem-solving. This makes it a multi-faceted beneficial process for both the mind and body.

1. The Physical Benefits of Laughter

  • Reduces stress hormones – Laughing lowers cortisol levels, helping to combat the negative effects of stress
  • Boosts the immune system – Laughter increases the production of antibodies and activates immune cells, helping your body fight illness
  • Improves heart health – A good laugh increases blood flow and improves vascular function, similar to the effects of exercise
  • Burns calories – Laughing for 10–15 minutes can burn up to 50 calories. While it is not a replacement for physical activity, it certainly provides measurable benefits!

Curious about how laughter impacts your brain? This ‘How Laughter Works’ article provides some great information and an explainer video. 

2. How Laughter Affects Your Mental Well-Being

Often called “nature’s antidepressant”, laughter triggers the release of serotonin, a chemical affecting emotions, sleep, and overall well-being. A little background –  anti-depressant medications essentially slow down the reabsorption of serotonin, making it more readily available to regulate emotions. Laughter naturally boosts the production and release of serotonin, and research has shown that laughing helps:

  • Enhance mood
  • Reduce anxiety
  • Help reframe stressful situations so they are easier to manage
  • Improve memory and cognitive function by stimulating multiple brain regions

3. Laughter Strengthens Social Bonds

Humans are social creatures and laughter helps us connect with others. Research show that:

  • People laugh 30 times more often in social settings than when alone
  • Laughter as a shared experience promotes trust and builds connection
  • Laughing helps defuse conflicts and improve relationships

Infants laugh before they learn to speak, helping strengthen bonds with caregivers. And throughout our lifetime, laughter continues to be an essential tool for social bonding.

Celebrating Laughter Every Day

While Let’s Laugh Day and International Day of Happiness are acknowledged every March 19th and 20th respectively , why not celebrate laughing every day?

Here are a few ideas to help boost your happiness and share some laughs:

  • Watch a funny movie or stand-up comedy special
  • Spend time with people who make you laugh
  • Read a joke book or listen to a comedy podcast
  • Practice laughter yoga 
  • Reflect on or jot down three funny moments from your day

Like others, laughter is a habit and can be sparked with practice!

Learn more about the International Day of Happiness by visiting the United Nations’ official page.

Toddlers Laugh the Most

Could the reason so many adults look back on their childhood as a time of innocence and happiness be because we laughed more? Consider that the  average adult laughs 17 times a day, compared to the average toddler who laughs about 400 times a day!

Many adults do not laugh as much as they should – perhaps due to stress, work, and everyday responsibilities. However, making time to laugh more often can have significant health benefits.

Want to see and hear how laughter works in the brain? Check out this Science of Laughter video.

Laughter as a Part of a Holistic Approach to Health

At Alliance Chiropractic, our focus is on musculoskeletal health and treatment, but we also aim to provide information and resources that support overall well-being. Laughter is a fantastic natural way to support patient wellness, providing physical, social, emotional, and physiological benefits.

Want to see a future topic covered or have questions? Contact us today. 

Happy Let’s Laugh Day and International Day of Happiness!

Information for this blog was sourced from: TimeandDate, BlueZone, UN.org, and HowStuffWorks

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

The Winter Blues: Understanding and Preventing Seasonal Affective Disorder

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If you’re noticing shifts in your mood, energy levels, and overall well-being during fall and winter, you’re not alone. In fact, 10% of all reported depression is related to a condition known as Seasonal Affective Disorder (SAD). For some people, these changes are more than just the ‘winter blues’.

At Alliance Chiropractic, we want to help you understand what SAD is, recognize the symptoms, and explore strategies to prevent it so you can enjoy every season to the fullest.

What is Seasonal Affective Disorder (SAD)?

SAD is a form of depression occurring at the same time each year, often starting in late fall and lasting through winter. Canadians are thought to be at higher risk given decreased sunlight during the colder months. While symptoms typically fade with the arrival of spring or summer, some individuals may experience a reverse pattern, with symptoms appearing in spring or summer instead. 

Common Symptoms of SAD:

  • Feeling sad or listless most days
  • Losing interest in activities you usually enjoy
  • Low energy, fatigue, and sluggishness
  • Changes in sleep patterns (oversleeping or insomnia)
  • Cravings for carbohydrates and weight changes
  • Difficulty concentrating
  • Feelings of hopelessness, worthlessness, or thoughts of self-harm

Given the potential impact of these symptoms on daily life, relationships, and work performance, it’s important to understand prevention, early recognition, and treatment options.

Understanding what Causes SAD

While the exact cause of SAD is not fully understood, researchers believe the condition may be linked to:

  1. Reduced Sunlight: less daylight during fall and winter can disrupt your body’s internal clock, leading to feelings of depression.
  2. Serotonin Levels: A drop in serotonin, a brain chemical that affects mood, may play a role.
  3. Melatonin Levels: Changes in season can alter melatonin production, affecting sleep and mood.

Living in regions far from the equator such as Canada, increases the risk due to shorter daylight hours in winter.

Preventing and Managing SAD

While SAD can be challenging, there are effective strategies to help manage symptoms and prevent them from worsening.

1. Embrace Light Therapy

Light therapy is one of the most effective treatments for SAD. Using a light therapy box for 20-30 minutes daily can mimic natural sunlight and boost serotonin levels.

Pro Tip: Position the lightbox on your desk or breakfast table in the morning to kickstart your day.

2. Boost Vitamin D Levels

Vitamin D plays a crucial role in serotonin production and overall mood regulation. During the winter months, supplements are recommended to ward against deficiencies related to decreased sun exposure.

Sources of Vitamin D:

  • Include fortified foods and fatty fish in your diet
  • Take a high-quality supplement

For more insights, explore our blog on The Importance of Vitamin D for Health.

3. Get Outside

Even in colder months, spending time outdoors during daylight hours can improve mood and energy. Bundle up and take a walk in a nearby park or try a new outdoor winter activity such as snowshoeing, skiing, or skating.

4. Stay Active

Regular exercise boosts endorphins and combats feelings of depression. If you prefer being indoors, consider physical activities like yoga, swimming, or dancing.

5. Practice Self-Care

6. Seek Professional Help When Needed

If your symptoms persist or worsen, reach out to a healthcare provider. Depending on the severity of symptoms, they may have additional suggestions on management and can discuss treatment options.

Final Thoughts: Stay Ahead of SAD

Seasonal Affective Disorder can significantly impact your quality of life if left unmanaged. By recognizing the symptoms early and incorporating preventative strategies like light therapy, vitamin D supplementation, and outdoor activity, you can help keep SAD at bay and enjoy the colder months.

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 and Mayo Clinic.