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Cancer Awareness Month: The Information we Hope you Never Need

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Cancer Awareness Month: The Information we Hope you Never Need

April is Cancer Awareness Month—a time to talk about prevention, early detection, and ways to support those who are living with cancer. In Canada, it is estimated that more than two in five people will be diagnosed with cancer at some point in their lives. That statistic hits hard. It reminds us how important it is to understand the early signs of cancer and take action as soon as symptoms appear.

At Alliance Chiropractic, we know chiropractic care does not treat cancer. However, when it comes to supportive care, treatment can make a big difference. If you or a loved one is dealing with cancer or managing symptoms, chiropractic care can help relieve pain, improve mobility, and provide added comfort during a difficult time.

What Are the Early Signs of Cancer?

Cancer can look different for everyone, but there are some warning signs that should never be ignored. While these symptoms do not always mean cancer, they are worth checking out because early detection leads to quicker treatment, and often, better outcomes. 

The most common early signs of cancer include:

  • Unexplained weight loss
  • Ongoing fatigue not linked to lifestyle or sleep
  • Changes in bowel or bladder habits
  • Persistent pain (especially in the back, abdomen, or bones)
  • Sores that do not heal
  • Moles, lumps or thickening under the skin
  • Bleeding or discharge (especially rectal or urinary)
  • Persistent cough or voice changes
  • Difficulty swallowing

Not just an Adult Disease - Why Younger People Need to Pay Attention Too

Cancer is no longer considered just an “adult disease.” Increasingly, younger populations are being affected by various forms of cancer, with lifestyle factors such as sedentary habits, diets high in processed foods, and environmental exposures playing a significant role. 

One of the most concerning trends is the rise of colorectal cancer in individuals under 50, with a steady increase of 2 to 4% annually in this age group. Symptoms like rectal bleeding, bowel changes, and abdominal pain are often overlooked in younger people, but should never be dismissed.

For more information, refer to our recent blog titled, Colorectal Cancer: An Alarming Rise among Younger Individuals.

Chiropractic Treatment as a Supportive Care Option

Wondering what chiropractic might have to do with cancer care?

At Alliance Chiropractic, our focus is on musculoskeletal conditions and nervous system health. We see patients with a variety of injuries and conditions, some of them on a supportive care basis to help manage symptoms that affect movement, comfort, and overall well-being, especially during or after cancer treatment.

Supportive chiropractic care helps our patients manage the physical effects of cancer and treatment. Chemotherapy, radiation, or even prolonged inactivity during treatment can lead to:

  • Joint stiffness
  • Muscle tension
  • Postural changes
  • Nerve pain
  • Decreased mobility
  • Chronic discomfort

Supportive chiropractic care can include:

  • Gentle spinal adjustments to improve comfort and reduce pressure on joints
  • Soft tissue therapy to ease muscle tension and improve circulation
  • Movement strategies and modified exercises to restore mobility
  • Pain management techniques that do not rely on medications

This kind of care does not ‘fix’ or ‘cure’ cancer but it can help you move and feel better, and get through each day with less pain and more energy. For more information on supportive care, read our blog, Exploring Chiropractic Care and Choosing What’s Best for You: Acute vs. Maintenance vs. Supportive Care . 

What Type of Chiropractic Care is Best?

If you’re living with cancer or navigating a chronic condition, you would likely benefit from  supportive care. Unlike acute care, which addresses immediate injuries, or maintenance care, which focuses on prevention, patients dealing with a cancer diagnosis come to us seeking symptomatic relief to facilitate their quality of life over time. We use an ongoing, tailored approach that evolves with patients’ needs.

It helps when:

  • You have a chronic condition like arthritis or cancer
  • Full recovery is not the goal—but function and comfort are
  • You want drug-free options to help relieve pain or stiffness

Our team will work with you to build a customized plan to support your overall well-being.

The Staggering Cost of Cancer

An estimated 247,000 new cancer cases are projected in Canada this year. It’s important to remember that while cancer may be a shared experience, every person affected has a unique story.

The impact of cancer is significant. Whether you’re a patient, caregiver, employer, co-worker, or community member, cancer affects us all. The economic cost alone is immense. Patients and their families face direct out-of-pocket expenses (think medications, transportation, parking, and childcare) that can drain a significant portion of a family’s income. For some, these costs can range between 16% and 42% of their annual earnings, with even higher burdens in rural areas or for those without extended health coverage.

There are also the indirect costs related to missed workdays, reduced productivity, and income loss, especially for self-employed individuals. These are estimated at $75 million to $317 million annually across Canada. Employers feel it too, with costs associated with staffing changes, turnover, and supporting sick leave.

But perhaps the greatest impact and challenging to quantify are psychosocial costs. These are related to anxiety, emotional distress, isolation, and pain, and are estimated to make up nearly two-thirds of the total economic burden of cancer. 

You Are Not Alone on This Journey

At Alliance Chiropractic, we specialize in helping patients with neuromusculoskeletal conditions, those that affect your nerves, muscles, bones, and joints. However, we also recognize that health challenges rarely exist in isolation. For those living with cancer or managing other chronic conditions, we provide treatment options to help relieve symptoms and improve overall quality of life. If you need more than we can offer, we’ll help connect you with the right resources.

If you or a loved one has been recently diagnosed with cancer, the Cancer Assistance Program (CAP) is a community-based, not-for-profit organization offering free services for individuals and families living in the greater region of Hamilton and surrounding communities.

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: Canadian Cancer Statistics Dashboard, Alliance Chiropractic’s Blog on Colorectal Cancer: An Alarming Rise among Younger Individuals and Exploring Chiropractic Care and Choosing What’s Best for You: Acute vs. Maintenance vs. Supportive Care . 

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

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Chiropractic Care: More than Pain Relief

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

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

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

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

When to Seek Acute Chiropractic Care

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

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

How Acute Care Works

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

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

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

Why is Maintenance Chiropractic Care Important?

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

Why is Maintenance Care Important?

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

How Supportive Care can Help

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

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

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

Key Differences between Types of Chiropractic Care

Acute Chiropractic Care - Short-Term, Immediate Relief

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

Maintenance Chiropractic Care - Long-Term, Preventative Care

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

Supportive Chiropractic Care – Management for Chronic Conditions

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

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

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

Conditions Treated with Acute Chiropractic Care:

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

Conditions Best Managed with Maintenance Chiropractic Care:

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

Conditions That Benefit from Supportive Chiropractic Care:

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

How Often Should You See a Chiropractor?

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

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

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

Take Charge of Your Health with Chiropractic Care

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

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

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

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

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

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

How to Support Someone with Alzheimer’s Disease: A Guide for Caregivers

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In honour of January being Alzheimer’s Awareness Month, let’s take a closer look at Alzheimer’s Disease and the resources available for caregivers and family members of all ages. 

Alzheimer’s is a disease affecting memory, thinking, and behaviour, and is the most common form of dementia. As the disease progresses, it becomes increasingly harder for patients to manage daily tasks and function independently. Caring for someone with Alzheimer’s disease can be challenging but knowing how to provide thoughtful support can make a significant difference in your loved one’s quality of life.  

What is Alzheimer’s Disease?

Alzheimer’s is a progressive brain disorder that affects memory and cognitive function, making it increasingly difficult to perform everyday tasks such as: remembering appointments or events, recognizing familiar people or places, planning or making decisions.

Common Symptoms Include:

  • Memory loss that disrupts daily life
  • Difficulty completing familiar tasks or solving problems
  • Confusion with time or place
  • Changes in mood, behaviour, or personality.

Early diagnosis is crucial to managing symptoms and planning for the future.

Supporting Your Patient’s Cognitive and Emotional Health

Engaging in purposeful activities can stimulate the brain, boost mood, and foster connection.

Activity Ideas:

  • Art and Music Therapy: Painting, crafting, or listening to favorite songs can evoke positive emotions and memories
  • Puzzles and Games: Simple activities like matching cards or easy crossword puzzles can help maintain cognitive function
  • Gentle Exercises: Walking, chair yoga, or dancing promotes physical and mental health
  • Storytelling and Reading: Sharing family stories or reading books together can encourage interaction
  • Everyday Tasks: Helping with laundry or preparing simple meals can provide a sense of accomplishment

Pro Tip: Tailor activities to the person’s current abilities and preferences, staying flexible so you can adjust them as needed to keep things enjoyable and stress-free.

Young Adult Caregivers (Ages 18–30): Finding Balance and Purpose

Caregivers and family members of individuals with Alzheimer’s each have unique needs and abilities. Young adults, teens, and children are no exception—though they may face different challenges and concerns compared to older caregivers. Below, we’ll focus on the ways young adult caregivers (ages 18–30) can balance personal goals with the responsibility of supporting a loved one.

Common Challenges:

  • Feeling isolated due to responsibilities that differ from peers
  • Balancing caregiving with work, school, and social commitments
  • Managing guilt, especially when moving away for school or work

Tips:

  1. Reach Out for Help:
    Contact your local Alzheimer Society for support groups, day programs, or caregiver resources
  2. Take Breaks to Recharge:
    Schedule personal time for hobbies, exercise, or social events. Activities like sports or creative projects can help manage stress
  3. Connect with Others:
    Join online or in-person support groups to share experiences and advice with peers who understand what you’re going through
  4. Share Your Story:
    Opening up to trusted friends or counselors can lighten the emotional burden and create deeper connections
  5. Practice Self-Care:
    Prioritize your physical and mental health. A calendar or planner can help you balance caregiving with your personal goals

Resources:

For more resources tailored to teens, visit the Alzheimer Society’s Tips for Young Adults page.

For Teens (Ages 13–17): Navigating School and Caregiving

Teen caregivers may face unique stressors as they try to juggle school, friendships, and caregiver responsibilities. They may also experience feelings of isolation if their peers do not understand their responsibilities, or worry as they manage their own emotions related to the impact of the disease on their loved one.

Common Challenges:

  • Balancing homework and caregiving duties
  • Worrying about the safety of the person they care for
  • Missing social events or feeling excluded from typical teenage activities

Tips:

  1. Ask for Support at School:
    Let teachers or school counselors know about your caregiving role. They may be willing to provide accommodations for deadlines or other support when needed
  2. Practice Patience and Manage Frustration:
    Use techniques like deep breathing or mindfulness to stay calm during stressful moments
  3. Find Joy in Shared Activities:
    Spend quality time with the person you care for with walks, reminiscing, or watching movies together
  4. Make Time for Yourself:
    Set aside time for hobbies, sports, or other interests outside of caregiving to maintain balance
  5. Be Open with Friends:
    Sharing your caregiving responsibilities with friends can help them understand why you might need to reschedule plans or miss social events

Did You Know?
Young caregivers often contribute significant unpaid care, with some providing 14–27 hours of support weekly. Their efforts save families and the healthcare system up to $50,000 annually.

For more resources tailored to teens, visit the Alzheimer Society’s Tips for Teens page.

Resources:

For Kids (Under Age 13): Helping with Simple Tasks

Younger children often help care for grandparents or other family members with dementia. Their caregiving role is typically simpler but still meaningful and impactful.

Common Challenges:

  • Feeling confused about dementia and its effects
  • Struggling to express their emotions about caregiving
  • Missing time to play or enjoy activities with friends

Tips:

  1. Learn About Dementia Together:
    Understanding why a loved one forgets things or behaves differently can help make dementia less frightening for children. Encourage them to ask questions or read age-appropriate books about the topic with trusted parents or teachers so they can learn and feel more comfortable
  2. Talk to Trusted Adults:
    Ensure children have opportunities to share their feelings with parents, teachers, and counselors, who can provide guidance and help them feel heard
  3. Help with Small Tasks:
    Children or teens can assist with simple tasks such as setting the table, folding laundry, or reading to the person with dementia, as these small contributions can make a significant difference
  4. Enjoy Special Moments:
    They can spend time engaging in shared activities—like looking at old photos, enjoying a snack together, or taking a walk in the park—to foster connection and create positive memories
  5. Ask for School Support:
    If they need extra time for assignments or feel overwhelmed, teachers can provide help; parents should also inform the school about the caregiving situation for additional understanding and flexibility

Resources:

Pro Tip for Parents: Support your child by involving them in caregiving discussions at an age-appropriate level and validating what they are feeling. Here are suggestions on the best ways to talk to children about Alzheimer’s. For resources and children’s books about Alzheimer’s, visit www.alz.org. 

For more resources tailored to kids, visit the Alzheimer Society’s Tips for Kids page.

Final Thoughts: Supporting Someone with Alzheimer’s

Supporting someone with Alzheimer’s disease is a journey that requires patience, creativity, and compassion. By engaging in meaningful activities, creating routines, and utilizing resources tailored to caregivers of all ages, you can help improve your loved one’s quality of life while maintaining your own well-being.

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 Alzheimer Society of Canada.

How to Prevent Osteoporosis: Essential Steps for Stronger Bones

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Osteoporosis, known as the “silent thief,” is a disease that gradually weakens bone density, making bones more susceptible to fractures in the hip, spine, wrist, and shoulder. It can go unnoticed for years, with bone damage detected after a serious break. In Canada, osteoporosis affects over 2.3 million people. At least one in three women and one in five men will suffer a fracture due to osteoporosis, in their lifetime​. Although there is no definitive cause of osteoporosis, taking proactive steps can help reduce your risk of developing this disease. Here are some key approaches to prevent osteoporosis and maintain stronger, healthier bones.

1. Get Enough Calcium for Bone Density

Calcium is the cornerstone of bone health so ensuring your diet contains consistent sources is vital to maintaining bone density. The daily recommended intake of calcium varies with age:

  • Women aged 50 and younger need 1,000 mg per day.
  • Women aged 51 and older require 1,200 mg per day​.

Many people believe they get sufficient calcium through diet alone, but it can be useful to calculate your intake by learning nutritional values on foods like dairy products, leafy greens, and fortified plant-based milk.  Sometimes calcium supplements can help fill in any gaps if you are not reaching the daily recommended amount.  Speak to a trusted health care professional if you are concerned about your intake sources and calcium levels. Here is a list of apps you can use for food and nutrition tracking.

Calcium alone is not enough. Vitamin D is essential to help your body absorb calcium effectively. According to the Mayo Clinic: The recommended daily intake is 600 IU for adults aged 70 and younger and 800 IU for those older than 70​.

2. Build Bone Density with Protein

Protein is essential for bone density and overall health. Studies have shown that protein increases bone mineral density and supports bone health. The daily recommended amount of protein is about 0.4 grams per pound of body weight. For example, a person weighing 140 pounds needs approximately 60 grams of protein daily​. Protein-rich foods such as lean meats, dairy products, legumes, and certain grains (such as quinoa and farro) provide essential amino acids that help keep bones strong and resilient.

3. Exercise for Bone Strength

Exercise is one of the most effective ways to maintain and even build bone density. Regular physical activity stimulates the cells responsible for building bone, helping prevent the gradual thinning of bones. The best exercises for bone health include:

  • Weight-bearing exercises: Activities like walking, running, dancing, and aerobics put weight on your bones, stimulating bone growth.
  • Resistance exercises: Lifting weights, using resistance bands, or even doing water aerobics helps build muscle strength, which in turn supports your bones​.

Engaging in these exercises three to four times per week can significantly benefit bone health and reduce the risk of fractures. 

Plus, strong muscles and good balance reduce your risk of falls, which can cause fractures in osteoporosis-prone bones. It’s a win-win!

4. Avoid Smoking and Limit Alcohol Intake

Lifestyle habits play a major role in osteoporosis prevention. Smoking can speed up bone loss, while excessive alcohol consumption can interfere with the body’s ability to absorb calcium, increasing your risk of osteoporosis. Reducing or eliminating these habits can protect your bones and improve your general health​. 

If you are looking for ways to naturally support bone health, consider incorporating foods or ingredients such turmeric, which have shown benefits related to joint health and managing inflammation. 

5. Maintain a Balanced Diet and Healthy Weight

Maintaining a balanced diet rich in fruits, vegetables, and whole grains provides essential vitamins and minerals that support bone health. Along with calcium and vitamin D, nutrients like magnesium, vitamin K, and potassium play a vital role in preserving bone structure and density.

A healthy weight is also important, as being underweight or overweight can negatively impact your bones. Underweight individuals may have lower bone density, while excess weight can place undue stress on bones and joints, increasing the risk of fractures. If you are concerned about balancing your nutrient intake, consider discussing supplementation with your healthcare provider to ensure your body is getting the essential nutrients​ it requires.

6. Discuss Medications and Health Factors with Your Doctor

Certain medications, such as steroids, can affect bone density over time. If you are taking medications that might impact your bones, talk with your healthcare provider. You want to be sure that treatment options for other conditions are not placing your long term bone health at risk.   

Take the time to review individual factors such family history, hormonal changes, or other health conditions when discussing medication or lifestyle changes with your healthcare provider.  Ask questions. The same strategy doesn’t always work for every individual. There are a variety of ways to help prevent osteoporosis: have the big picture conversation to ensure that all relevant factors are considered when discussing ways to minimize your osteoporosis risk. 

Taking Action Early: A Lifetime of Benefits

Osteoporosis can progress without symptoms but incorporating healthy lifestyle choices can minimize your risk of developing the disease. This includes exercising, consuming a balanced diet, and incorporating the habits outlined above. Although osteoporosis is more common in postmenopausal women, a strong, well-supported musculoskeletal system (bones, muscles, and joints) protects against fractures and promotes function and independence as we age. The earlier you incorporate healthy habits, the better protected you will be.

We Can Help

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 osteoporosis.ca, the mayo clinic, and hopkinsmedicine.org

Fall Prevention: Safety Tips for Seniors at Home and in the Community

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As the leading cause of injury-related death, hospitalization, and emergency department visits among older adults in Canada, falls are a major concern for seniors. In 2018 alone, fall-related injuries cost Canadians $5.6 billion, highlighting the need for effective prevention strategies and education.

Why Does our Risk of Falls Increase as We Age?

As we get older, our bodies naturally undergo changes that can affect movement, balance, and strength. For seniors, these changes can make everyday tasks more challenging and increase the likelihood of falling. In fact, over a third of adults aged 65 and older experience falls each year, and this rate increases significantly after age 80. Injuries resulting from falls—especially hip fractures—can lead to extended hospital stays and a lower quality of life. Even without an injury, a fall can cause a senior to lose confidence, leading to reduced activity levels and feelings of isolation.

Useful Fall Prevention Tips for Seniors

1. Exercise Regularly

Regular physical activity is essential for improving balance, flexibility, and muscle strength – crucial factors that affect your risk of falls. Exercises like tai chi and gentle yoga focus on stability and coordination, and have been shown to significantly reduce the risk of falls among seniors. Programs combining physical and mental exercises are especially effective, as they enhance balance and help the mind stay engaged during movement. For a list of programs and events  geared for older adults in Ancaster, Hamilton, and the surrounding area, check out the City of Hamilton, Ancaster Senior Achievement Centre, and Hamilton Public Library.

2. Safety Audit your Home and Make Adjustments

Since many falls happen at home, small adjustments to your living space can make a big difference in fall prevention. Here are some suggestions to start:

  • Clear pathways: Keep hallways and frequently used areas free from clutter, cords, and other potential tripping hazards.
  • Improve lighting: Ensure adequate lighting in all rooms, especially in hallways, bedrooms, and bathrooms.
  • Install grab bars and railings: Especially in bathrooms and along staircases, to provide extra stability.
  • Use non-slip mats: Especially in areas prone to moisture (bathrooms and kitchens). If you can’t find any, ensure rugs and mats are properly secured.

3. Use Proper Footwear and Assistive Devices

Supportive, non-slip shoes enhance stability, especially for those with decreased balance or leg strength. Consider orthotics if you require additional support, as it helps to balance and enhance your body’s efficiency, reduce pain, and improve overall performance. Choose shoes with good arch support and solid soles. For added stability, you may want to use a cane, walker, or other assistive devices to help navigate stairs, slippery floors, or uneven ground.  There are healthcare providers who specialize in footwear and assistive devices, and can provide recommendations based on individual needs.

4. How is your Vision and Hearing?

Keep checking because good vision and hearing are essential for preventing falls and maintaining balance. Poor eyesight can make it harder to see steps or obstacles, and hearing loss can interfere with how you perceive and navigate  your surroundings (situational awareness). Regular eye and hearing check-ups are simple and necessary to minimize falls risk. 

Manage Your Health and Review Medications

Certain medical conditions, such as arthritis, osteoporosis, and blood pressure irregularities, can increase the likelihood of falling. If you have chronic health conditions, schedule regular check-ups to manage symptoms effectively.

A side note that certain medications may cause dizziness, drowsiness, or affect your balance. If you notice any side effects that increase your fall risk, discuss them with your healthcare provider. They can suggest alternative medications or adjust your dosage to ensure you are not at risk for falls.

Conclusion: Building a Foundation of Safety and Independence

As we age, it’s important to understand that our risk of falls and related injuries increase. Implementing these fall prevention tips can help older adults create a safer living environment and enhance physical strength, stability, and overall well-being. Prevention begins with small steps but can lead to big improvements in safety and help maintain function and independence.

For additional resources, visit our previous blogs: 

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.

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

Information for this blog was sourced from parachute.ca, Public Health Agency of Canada, BMJ Journal, and health infobase canada.

Daylight Savings Tips for Healthier Transitions

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As we prepare to “fall back” on November 3rd for Daylight Savings, remember that even a single hour shift in your schedule can disrupt your sleep. While the extra hour of rest sounds appealing, shifting our body’s internal clock by any amount can affect sleep quality, mood, and overall health. Let us explore how to ease the transition and maintain restful sleep through Daylight Savings changes.

Why Sleep Matters to Your Health

Sleep is not just “down time”; it is essential for maintaining brain function, repairing cells, and supporting immune health. Studies show that a healthy sleep routine enhances brain performance, mental well-being, and heart health. The risk of serious health issues, such as cardiovascular disease, high blood pressure, and obesity, increases when we regularly miss out on quality sleep​.

With Daylight Savings, even one hour can make it harder to fall asleep at your usual time, potentially leading to a restless night. This is especially true for those with sleep disorders or underlying health concerns. Planning ahead and adjusting your routine will help to minimize any negative effects related to the time change.

How to Improve Daylight Savings Sleep

  1. Gradually Shift Your Schedule – start preparing a few days before Daylight Savings by adjusting your going to bed and wake times by 10-15 minutes each day. This gradual shift helps your body’s natural rhythms adjust slowly, reducing the jarring effect of an hour-long change on the day of the transition. Sleep experts recommend keeping your bedtime and wake time as consistent as possible for improved overall sleep quality.
  2. Prioritize Sleep Hygiene – sleep hygiene is a term for practices that encourage better quality sleep. For example, habits supporting good sleep hygiene include keeping your room dark, quiet, and cool. Avoiding screen use at least an hour before bed is also an important habit because the blue light from electronics disrupts melatonin production, potentially delaying sleep onset. Other good habits to incorporate into your bedtime routine include reading, meditation, or light stretching, as they signal to your brain that it is time to wind down and can help improve your overall sleep health.
  3. Limit Caffeine and Alcohol – both caffeine and alcohol interfere with sleep, making it harder to fall asleep and stay asleep. Caffeine is a stimulant, so aim to avoid it after lunchtime on the days leading up to Daylight Savings. Alcohol, while initially relaxing, disrupts the sleep cycle and reduces sleep quality. Recent research reveals that even moderate alcohol intake has no cardio-protective benefit, challenging the traditional view that moderate drinking supports heart health. Studies also show a clear link between alcohol and increased cancer risk, with even light drinking linked to higher chances of developing certain cancers. Cutting out alcohol, even temporarily, supports better sleep and promotes overall health. Cutting down on these substances for a few days before and after the time change can help you sleep more soundly. 

The Link Between Sleep and Mental Health

Daylight Savings can affect your mood and mental clarity, especially when your sleep quality is compromised. Insufficient sleep increases stress levels and makes you more vulnerable to anxiety and irritability. With the time change, some people experience “social jetlag,” where they feel out of sync with their environment. This mismatch can affect concentration, making daily tasks feel more challenging​.

Consider using stress-relieving techniques like deep breathing exercises or journalling if you feel your mind racing at bedtime. Calming practices like these can improve relaxation and set you up for a more restful night.

Sleep Disorders and Daylight Savings

For those who struggle with insomnia, sleep apnea, or other sleep disorders, Daylight Savings can worsen symptoms. Insomnia involves difficulty falling or staying asleep, leading to fatigue and decreased focus. Sleep apnea, where breathing repeatedly stops and starts during sleep, is another condition that affects millions. If you or a loved one experiences symptoms like loud snoring, gasping during sleep, or excessive daytime drowsiness, it may be helpful to speak with a healthcare professional about sleep studies or other treatment options​.

Incorporate Daylight to Reset Your Internal Clock

Natural light is a powerful tool to help reset your internal body clock. Try to spend time outside in the morning hours after the time change. Exposure to morning sunlight signals to your body that it is daytime, helping to regulate melatonin production and reinforce your sleep-wake cycle.

If you have limited access to natural sunlight, consider a light therapy box. Light therapy is often recommended for those affected by seasonal changes and can be beneficial around Daylight Savings to help your body adapt to the new schedule.

A Holistic Approach to Better Sleep

A consistent sleep routine that works year-round is essential for long-term health. By prioritizing sleep  by practicing good sleep hygiene and adjusting your routine for Daylight Savings, you can protect your sleep quality and overall well-being. Remember, quality sleep improves your ability to make healthy choices, enhances mental clarity, and boosts your resilience in facing daily challenges.

As we adjust to Daylight Savings and the shift in sunlight exposure, it’s important to also consider how other factors can also influence our sleep. Nutrition plays a significant role in regulating sleep quality – learn more about the connection between nutrition and sleep.. Eating a nutrient-rich, varied diet such as the Mediterranean can boost sleep quality, improving your overall well-being through seasonal changes.

Additionally, with less sunlight exposure in the fall and winter months, maintaining adequate Vitamin D levels becomes even more important. Read more about the importance of Vitamin D and how to ensure you are receiving enough as daylight hours shorten.

Need Help?

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 sleep blog or any other health or wellness concern.

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Information for this blog was sourced from News in Health, Heart and Stroke, ScienceDirect, MayoClinic, and canada.ca: Sleep-Infographic