Alliance Chiropractic and Wellness

Menu

Tag: Tips

Text Neck Syndrome: How to Protect Your Children’s Health

Posted on by admin

Introduction: Is Your Child at Risk of Text Neck Syndrome?

Increased screen time among children and adolescents is raising concerns among parents and caregivers. There are obvious risks such as physical inactivity and negatively impacting proper social development but new health concerns such as ‘Text Neck Syndrome’ are also emerging.  At Alliance Chiropractic, we are seeing a rise in patients experiencing symptoms related to prolonged use of technology. Let’s explore what Text Neck Syndrome is and how you can protect your child from the risks associated with it. 

Understanding Text Neck Syndrome

Text Neck Syndrome occurs from the repetitive stress of looking down at mobile devices, and includes a range of symptoms such as:

  • Neck, upper back, and shoulder pain
  • Forward head posture
  • Rounded shoulders
  • Headaches
  • Reduced mobility in the neck, upper back, or shoulders

Left unchecked, Text Neck Syndrome can promote physical changes such as cervical spinal degeneration. Whether it’s for entertainment, socialization, or education, when children spend hours on their devices with their heads dropped forward, there is significant strain placed on the neck area. Over time, this can lead to serious pain and discomfort, and if left unchecked, may impact their development and quality of life.

Epidemiology and Impact

Statistics show a worrying trend: adults and children are suffering from chronic neck pain due to mobile device usage. While the recent pandemic may have contributed to significant increases in technology use, health care providers and researchers continue to raise flags on the risks of prolonged and excessive technology use. Global estimates reveal that up to 75% of people engage in daily activities that could lead to Text Neck Syndrome. 

The challenge with children is that often their symptoms go unnoticed or unreported until the problem is serious. Some youth may experience dizziness and muscle strain affecting their daily function, but more often than not, symptoms are ignored until they have progressed enough to interfere with regular activity. 

Psychological and Social Considerations

The psychological impact of excessive screen time cannot be overlooked. It contributes to social isolation and anxiety, which can also worsen symptoms. Promoting less screen time and more physical activity is essential in helping children lead balanced lives.

Preventative Measures and Treatments

The key takeaway is to monitor screen time and device use to prevent symptoms of Text Neck Syndrome. Here are some steps you can take to help your child:

  • Encourage regular breaks from mobile devices.
  • Teach proper posture: shoulders back, device at eye level.
  • Set up a comfortable, ergonomic study space.

If you need help with any of the above, talk to us. We can assess your child’s neuromusculoskeletal health (posture, mobility, and alignment), technology habits, and workspace to provide personalized advice. 

The So-What: Technology Use can be Managed

Technology is here to stay – parents and healthcare providers can work together to protect our children from issues associated with prolonged device use. 

As your partner in health, Alliance Chiropractic can help prevent, manage, and treat Text Neck Syndrome symptoms effectively with recommendations and treatment plans tailored to your child’s specific needs. Our team is available to support Ancaster and Greater Hamilton area families. If you have questions about this article or other concerns related to your child’s health, contact us.

For the source of the information, visit National Library of Medicine

Cycling Fitness Tips to Enhance Your Ride

Posted on by admin

Our region’s vast and varied landscapes offer unique opportunities and challenges for cyclists of all ages and levels. From road cycling on rural roads near Glancaster and Mount Hope or the main streets of downtown Hamilton, to mountain biking in the Hamilton Conservation area and the surrounding Bruce Trail, the Greater Hamilton region presents many opportunities for exploration and exercise. The Alliance Chiropractic team understands cycling related strain and injury prevention. As the warm weather approaches, we wanted to share fitness and preparation tips to ensure patients are ready to maximize the benefits that cycling offers.

Customizing Your Bicycle’s Fit

Why is Proper Bike Fit Important?

A well-fitted bike is not just a comfort—it’s a necessity. An improper fit can lead to inefficiency, discomfort, and even injury. Common issues include lower back pain, knee problems, and increased fatigue, all of which can detract from your cycling experience.

To ensure your bike is as comfortable as possible, consider these important factors:

Bicycle Size: depending on the style of your bike, it may or may not come in standard sizes….road bikes differ from mountain bikes which differ from hybrid bikes. Research your options and ensure you choose a bike that is right for you and your type of cycling.

Bike Frame: while your height is the most important factor when choosing a bike frame, the shape of your bicycle’s frame must also be considered. Is it a parallel, sloping, or step through type? To properly assess a bike, consider the cyclist’s height and the type of frame.

Saddle Details: your bicycle seat, also known as the saddle, comes in different shapes, styles, and sizes. Ensure you find one that suits the type of cycling you are likely to do and what you find comfortable. Also note that some manufacturers differentiate seat shapes and styles by gender – be sure to ask about this if you are shopping around. Seat height is another customizable option, so ensure that your legs have a slight bend when the pedals are at their lowest point.

Handlebar Position: Depending on what type of bike you are riding, you will need to experiment with your handlebars to maintain form and prevent injury. For example, hybrid bike users generally sit more upright so the handlebars need to be positioned accordingly; road bikers use a lower handlebar position; and mountain bikers need to find a handlebar position that allows them to shift their bodies easily and quickly, depending on the terrain they’re on. Handlebar reach is also important to ensure the spine and neck remain in a straight and neutral position. Pedal Alignment: Ensure that your feet naturally rest on the pedals without straining your hips or knees.

Proper Shoes: The position of your feet on the pedals is important. Different bikes have different pedals, and cyclists often wear specialized shoes to ride. Ensure that whatever footwear you choose to ride is appropriate for the pedal size and type; fits securely; and is the same as the footwear you use when assessing the height of your bike seat and frame.

Body Position: Cyclists need to consider both their upper and lower body positions to ensure safety and comfort. In general, try to maintain a position that is neutral, relaxed, and comfortable. Avoid gripping tightly, having to reach for pedals, or straining to maintain your position. It’s not a fun ride if you have to maintain any of those for any length of time.

Fitness Tips for Safe and Enjoyable Riding:

Now that you have a perfectly fitted bike to suit your body and needs, what next? There’s plenty you can do to ensure a safe and enjoyable experience.

Pre-Ride Preparation and Warming Up:

Preventing injuries starts before you even leave your driveway. Implement dynamic stretches to prepare your body for the physical demands of cycling. These include exercises such as leg swings, arm circles, and torso twists to increase blood flow, warm up muscles, and help flexibility. 

Fitness Regimens for Cyclists:

There are plenty of specific exercises cyclists can incorporate into their routine to help prepare for the cycling season. 

Lower Body Workouts: Include exercises such as squats, lunges, and calf raises in your routine. Strengthening your legs not only improves endurance but also increases your power on the pedals. 

Core Strengthening Exercises: A strong core enhances stability and reduces fatigue. Incorporate planks, bridges, and bicycle crunches into your fitness regimen to build core strength.

Upper Body Stretches: Maintain upper body strength to support a correct cycling posture. Regular stretches can alleviate tension in the shoulders, neck, and back, essential for long rides.

Taking it to the Next Level: If you’re looking to intensify your cycling, do it gradually. Consider adding distance or intensity in small increments, to avoid overexertion. Begin with shorter rides at a moderate pace and slowly build your stamina. Listen to your body and take rest days as needed to allow for recovery.

You’re all Set!

Whether your cycling interests include commuting, touring, exercising, or racing, applying these cycling fitness and safety tips can greatly enhance your experience. Our team has worked with many competitive and recreational cyclists, and is happy to answer questions about the information in this blog. If you have any other health or wellness concerns, get in touch. Dr. Morphet and the entire Alliance Chiropractic team love hearing from patients and are here to help.

Source of article can be found here.

Get Outside: Health and Wellness Benefits of Outdoor Activities

Posted on by admin

Why Spending Time Outdoors is Important

As the weather gets warmer and daylight hours extend, many of us look forward to spending more time outdoors. And why not? It’s fairly common knowledge that being outside is good for us but what exactly are those benefits and how do they work? This article summarizes the positive health effects of spending time outdoors and why it should be a priority.

You may have heard of ‘nature deficit disorder‘, a term coined by journalist Richard Louv in 2005. Although not an official diagnosis, the phrase is gaining popularity as something that many face today. Modern lifestyles and technology often keeps us indoors or sedentary for longer than is good for our bodies and minds. Taking time in nature can counteract the detrimental effects of physical inactivity and staring at a screen, and unlock a wealth of other advantages that are easily and quickly accessible. 

The Science of Stepping Out: Uncovering the Benefits of Outdoor Activities

A Physical Activity Surge

Being out doors helps keep our bodies moving. Statistics Canada insights reveal that each hour spent in nature significantly enhances our physical activity levels. Specifically, an hour outside is associated with seven more minutes of vigorous activity, an extra 762 steps taken, and a reduction in sedentary behaviour by13 minutes. 

Blood Pressure and Cardiovascular Health:

Nature’s serene settings offer more than just visual appeal; they are instrumental in promoting cardiovascular health. Research shows a strong correlation between time spent in nature and a decrease in blood pressure, compared to urban settings. This phenomenon was even observed in those spending as little as 30 minutes outdoors. 

Breathing Easy - the Air Quality Advantage:

Our indoor environments often fall short in providing optimal air quality. The comparison between indoor and outdoor air underscores a critical advantage of spending time outside. When we are outdoors, we expose ourselves to cleaner air, mitigating the risks associated with indoor pollutants—another testament to the health benefits of spending time outside

Mood Boosting:

There is extensive research documenting the positive psychological effects associated with spending time in forests and natural landscapes. Some of the benefits documented include reduced mental fatigue, irritability, and stress. Forest bathing and forest therapy are also gaining popularity as awareness of their associated health benefits, continue to grow. 

Cultivating Social Bonds:

The great outdoors naturally fosters social interaction and community building. This dynamic not only combats loneliness but also enhances our overall social well-being, showcasing another facet of the benefits of outdoor activities.

Nature’s Pharmacy Strengthening Immune Function:

The forest air, rich with phytoncides from trees and soil, acts as a natural booster for our immune system. A study in Japan highlighted a significant increase in Natural Killer (NK) cell activity following forest visits, underlining the long-lasting immune benefits of outdoor activities.

The Antidote to Stress:

Increasing our exposure to the outdoors has been shown to reduce cortisol (also known as the stress hormone), directly impacting our body’s stress levels. Being in nature offers a natural remedy to the pressures of modern life by positively affecting our sympathetic (fight or flight) and para-sympathetic (rest and digest) nervous systems, enabling us to feel less stressed and more rested This connection between nature exposure and reduced stress and anxiety levels speaks volumes about the calming benefits of outdoor activities.

Practical Tips Sidebar: Integrating the Benefits of Outdoor Activities into Daily Life

Incorporate Walking Meetings: Blend productivity with physical activity by taking meetings outdoors.

 

Outdoor Fitness: Transform your fitness routine by exploring outdoor workouts, such as park yoga or neighborhood jogging. Check out the municipal resources – in 2023, the City of Hamilton provided free fitness sessions over the summer.

 

Family Outdoor Time: Schedule regular outdoor activities with loved ones, fostering health and connections through shared experiences.

 

Choose Green Commutes: Bike or walk to work if possible. If that’s not an option, try incorporating a partial walk whether it’s to/from the parking lot, train, or bus station, so you gain some benefits of the outdoors daily.

Conclusion: Embracing the Benefits of Outdoor Activities

Embracing the outdoors goes beyond enjoying its natural beauty – it’s a call to enhance our health and well-being by taking advantage of the physical and mental benefits that being outside provides. 

 

Start today – take a moment to step outside, go for a walk, or plan your next outdoor adventure. Even small changes can lead to significant improvements in your health over time. And if you need some guidance, the Alliance Chiropractic & Wellness team is here to help. Contact us if you have any questions regarding this article or any other health or wellness concern.

 

Original source can be found from here.

Healthy Lifestyle for Longevity: Your Pathway to a Fuller and Longer Life

Posted on by admin

The Pillars of Longevity: More Than Just Genetics

While the choice of our ancestors isn’t within our control, our daily choices play a crucial role in navigating the path toward a longer, more fulfilling life. At Alliance Chiropractic & Wellness Clinic, located in the heart of Ancaster, a part ofGreater Hamilton, we embrace a holistic approach to health that goes beyond mere survival and helps our patients improve and maintain their optimal quality of life.

The Foundation: Nutrition and Lifestyle for Longevity

Nutrition: Your Daily Fuel

The adage “you are what you eat” holds profound truth when it comes to longevity. A diet low in sugar and processed foods and rich in whole grains, fibre, leafy vegetables, nuts, and healthy fats lays the groundwork for a robust heart and overall good health.. Emphasizing meals that include psyllium husks, magnesium, and vitamins K2, C, and D can fill nutritional gaps, enhancing your body’s strength and resilience. Moderate fat intake but stay clear of trans fats, and try to avoid snacking between meals.

Smoke-Free Living: A Breath of Fresh Air

Avoiding tobacco smoke is a critical decision for those looking to extend their lifespan and improve life quality. For those looking to adopt a smoke-free lifestyle, acupuncture may help, and is available at Alliance Chiropractic.

Maintaining Healthy Physiological Levels: BMI, Blood Pressure, and Heart Rate

A healthy Body Mass Index (BMI), blood pressure, and resting heart rate are key indicators of your physical health. Regular monitoring and dietary and/or exercise adjustments can help ensure your levels remain within optimal ranges, and help contribute to your healthy living and longevity goals.

Active Living: Exercise and Movement

Physical activity is indispensable for maintaining health and vitality. From walking daily to engaging in yoga or resistance training, there are countless ways to stay active. Exercising and maintaining an active lifestyle helps combat age related muscle loss and helps protect against balance issues. There are also plenty of ‘wearables’ available to help those interested to help motivate and track activity and physiological indicators.

Mindful Practices: Sleep, Work, and Social Engagement

A balanced lifestyle also includes adequate sleep, engaging work (whether paid or volunteer), and active social participation. These elements foster not only physical well-being but also mental and emotional health, supporting a well-rounded, satisfying life.

The Role of Chiropractic Care in Longevity

Chiropractic care at Alliance Chiropractic & Wellness Clinic includes more than just relief from pain; it’s a gateway to improved overall health and longevity. By addressing and preventing musculoskeletal issues, chiropractic care ensures you can reach your optimal level of health; continue enjoying your favorite activities; and maintain an active healthy lifestyle for longevity

Embrace a Life of Quality and Longevity

While thinking about longevity, people often focus on the length of life but it is equally important to consider overall quality of life. By adopting a lifestyle that includes healthy habits such as nutritious eating, regular physical activity, smoke-free living, mindful practices, and fulfilling social connections, you can significantly enhance both your lifespan and the richness of your experiences.

At Alliance Chiropractic & Wellness Clinic, we are dedicated to supporting our patients as they strive to achieve and maintain their optimal levels of health. For more information on how to embrace a healthy lifestyle and promote longevity, contact us. Together, let’s embark on a path filled with health, vitality, and longevity.

For more information, the original article can be found on Medscape.

When Less is More: the Hidden Dangers of Ultra-Processed Foods

Posted on by admin

Recent studies continue to unveil the alarming health risks associated with the consumption of ultra-processed foods. A research study involving over 22,000 individuals from southern Italy linked these foods to increased risks of cardiovascular disease (CVD) and mortality. Let’s take a look at why these findings are alarming and what you can do to minimize the risks to your health.

Understanding the Impact of Ultra-Processed Foods

Ultra-processed foods (UPFs) are not just unhealthy choices but also significant contributors to life-threatening conditions. High consumption of these foods was associated with a 58% increased risk of CVD mortality and a 52% higher risk of dying from ischemic heart disease and cerebrovascular causes.

Beyond Known Risk Factors

Remarkably, these risks were independent of other known CVD risk factors. This suggests that the detrimental effects of UPFs can overshadow the benefits of adhering to a generally healthy diet, such as the Mediterranean diet.

The Mediating Role of Sugar

One of the key mediators in the relationship between UPFs and adverse health outcomes is sugar content. Excessive sugar intake is known to negatively impact cardiovascular health.

A Call to Action: Embracing Natural Foods

The research on diet serves to remind us to limit the consumption of UPFs and embrace a diet rich in natural or minimally processed foods. The shift towards natural nutrition is not just a dietary change but a vital health decision.

The Benefits of Natural Nutrition

Natural foods such as fruits, vegetables, and whole grains, offer essential nutrients without the harmful additives found in UPFs. Switching to naturally occurring foods can significantly reduce the risk of heart disease and improve overall health.

Making Informed Food Choices

It’s crucial to be aware of the content of what we consume. Choosing foods that are less processed and have minimal added sugars can lead to improved health outcomes and quality of life. Here’s a quick reference on how to read and understand food labels. 

Conclusion: Rethinking Our Food Choices

The evidence is clear: ultra-processed foods pose serious health risks. By opting for natural, minimally processed foods, we can proactively safeguard our heart health and support our overall well-being.

 

At Alliance Chiropractic, we are committed to guiding you towards healthier lifestyle choices. If you’re looking for nutritional advice or support in making healthier food choices, our team is here to help. Contact us and let’s work together to safeguard your health against the hidden dangers of ultra-processed foods.

 

Original article sourced from here.

The Sweet Truth: Embracing Chocolate into a Healthy Lifestyle

Posted on by admin

As Valentine’s Day approaches, sweet treats such as chocolate are likely to take centre stage, so it’s the perfect opportunity to reassess our relationship with this beloved treat. Chocolate, often labeled a guilty pleasure, can actually play a beneficial role in a balanced diet. Let’s unwrap the complexities of our relationship with chocolate and discover how to enjoy it while reaping its health benefits.

Understanding Our Relationship with Chocolate

Nearly half of women in the United States report having chocolate cravings, and even more alarming is that 91% of female college students report regular cravings. Unlike men, women report feelings of guilt and often try to ‘fight’ their food cravings. This strained relationship with chocolate can lead to negative health outcomes such as unhealthy eating behaviors, potentially triggering other consequences and negatively impacting overall quality of life.

Chocolate and Health: Beyond the Guilt

A study in 2014 revealed that women who associated chocolate cake with celebration had more success in weight maintenance compared to those who felt guilty. Erasing the taboo around chocolate and enjoying it mindfully is key to a healthier relationship with this treat. 

Mindful Indulgence: The Art of Savoring Chocolate

One way to improve your relationship with chocolate is to enjoy it with purpose and intention. Focus on quality and not quantity. This may help you savour all the benefits of chocolate without overindulging. 

The Health Benefits of Dark Chocolate

Dark chocolate, especially with high cacao content, is more than just a treat. It’s packed with health-boosting flavonols,  antioxidants, and valuable nutrients (such as soluble fiber, vitamins, and minerals), all known to offer numerous health benefits. Find more information on dark chocolate here.

Chocolate and Health: A Heart-Healthy Choice

Including a small portion of dark chocolate in your diet can promote good heart health. It contains antioxidants which have been shown to lower blood pressure, reduce the risk of clotting, and increase blood circulation to the heart. Together, these benefits help lower the risks of stroke and coronary heart disease.

Chocolate and Health: Boosting Brain Function and Athletic Performance

Beyond heart health, the flavonols contained in dark chocolate appear to be directly linked to improvements in brain function such as better reaction time, heightened visual-spatial awareness, and improved memory. And for anyone interested in maintaining longer workouts, dark chocolate may help. Containing a compound called epicatechin, this chocolate micronutrient supports overall circulation and helps reduce the amount of oxygen used during exercise.

The Balanced Approach: Chocolate in Moderation

While dark chocolate offers health benefits, it is important to consume this treat in moderation. Look for minimally processed options with at least 70% cacao; be mindful of portion sizes; and check the ingredient list for fat and sugar content

At Alliance Chiropractic, we believe in a holistic approach to health and wellness. If you’re seeking guidance on balancing your diet or managing cravings, contact us; our team is here to help. We have a broad range of expertise and can help you find the information you are looking for.

Original article sourced from John Hopkins Medicine.

Fall Prevention: A Guide to Mastering Balance for Every Age

Posted on by admin

Navigating Fall Prevention: Innovative Strategies for Adults

Falls pose a danger to all adults. According to the Centres for Disease Control and Prevention (CDC), a person over the age of 65 years, suffers a fall every second, making it the leading cause of injury-related death among this segment. Furthermore, approximately 20% of falls in adults lead to life-altering changes, mainly a result of broken bones or head injury (Source). Based on these statistics, fall prevention is crucial for all adults, Let’s move beyond the basics and  explore ways to enhance your stability and reduce your risk of falls. 

Fall Prevention: Exploring Lesser-Known Muscle Groups

While stabilizer muscles like the glutes are well-known for their role in balance, other muscle groups also play a significant part in fall prevention. Focusing on the other muscles such as the deep core muscles and ankle stabilizers, can offer a new dimension to your stability training.

Integrating Mind-Body Techniques in Fall Prevention

Fall prevention isn’t just about physical strength; it’s also about the mind-body connection. Practices like Tai Chi and yoga not only improve physical balance but also enhance mental focus and spatial awareness, key components in preventing falls.

The Role of Nutrition in Fall Prevention

Nutrition significantly influences fall prevention, particularly through the management of malnutrition, sarcopenia, vitamin D deficiency, and hydration levels. A balanced diet enriched with essential nutrients supports bone density and muscle strength, crucial for minimizing fall risks. Focusing on these dietary elements provides a comprehensive strategy for enhancing stability and health, crucial for frail and older adults. For a deeper understanding, please refer to the findings from a recent study available on PubMed.

Technology and Fall Prevention: A Modern Approach

Embracing technology can revolutionize your fall prevention strategy. Wearables that monitor balance and gait, apps that guide through balance-enhancing exercises, and even virtual reality programs offer modern solutions to an age-old problem. For more information, visit the Source.

Fall Prevention: Evaluating Your Living Environment

Your living environment is a critical factor in fall prevention. Simple modifications like brighter lighting, removing tripping hazards, and installing grab bars can significantly reduce the risk of falls in your home. For more information, visit the Source

Self-Assessment Tools: A Proactive Step in Fall Prevention

Utilizing self-assessment tools for balance and stability can provide valuable insights into your fall risk. Regularly performing these assessments can help track your progress and identify areas needing improvement in your fall prevention regimen. For more details, you can visit the National Council on Aging (NCOA)’s Falls Free CheckUp here.

Conclusion: Embrace a Balanced Future

At Alliance Chiropractic, we are dedicated to supporting your musculoskeletal health and wellness. If you’re looking for tailored advice or specific exercises for fall prevention, our doors are open. Contact us today, and let’s work together towards a safe, injury-free future.

For more information, the original article by Matthew Solan can be found at Harvard Health Publishing.

Exploring the Best Time to Exercise for Optimal Results

Posted on by admin

Is There a ‘Best Time to Exercise’ for Maximum Benefit?

As health professionals committed to your well-being, we often encounter the question: When is the best time to exercise for achieving optimal results? While many of us adapt our workout schedules to fit our busy lives, recent research suggests that the timing of our exercise sessions might play a more significant role than previously thought.

The Impact of Timing on Exercise Outcomes

A study by Skidmore College presents compelling findings on this topic. The research indicates that the results of a regular exercise regimen can vary depending on whether exercises are performed in the morning or evening. For women, morning exercises were linked to greater fat loss, while evening workouts correlated with increases in upper-body strength and power. For men, evening exercisers had significantly larger improvements in blood pressure and cholesterol levels, burned a greater percentage of body fat for energy, and percentage of body fat burned, and saw a bigger drop in feelings of fatigue.

Understanding the Implications

These findings prompt an important consideration: depending on your specific health and fitness objectives, the timing of your workouts might be a key factor. Whether your goal is weight loss, strength building, or cardiovascular health, the choice of morning or evening exercise can influence your progress.

The Science Behind Exercise Timing

It’s essential to understand the physiological aspects driving these differences. Our body’s circadian rhythm, or internal clock, regulates various biological processes, including hormone levels, body temperature, and energy metabolism, all of which can impact exercise performance and recovery. For example, core body temperature is highest in the late afternoon, making it easier to exert high effort and express strength and power peaks.

Balancing Personal Goals and Scientific Insights

So, what does this mean for your exercise routine? If your primary goal is fat reduction, morning workouts may offer an added edge. Conversely, if you are looking to enhance muscular strength and endurance, evening exercise might be more beneficial.

 

However, it’s crucial to remember that the most effective workout routine is one that fits seamlessly into your lifestyle and is maintained consistently. Personal preference, schedule, and overall enjoyment of the exercise are also important factors to consider.

Seeking Professional Guidance

At Alliance Chiropractic, we understand the importance of a personalized approach to exercise. If you’re contemplating the best time to exercise to match your health goals, our team is here to provide expert advice and support. Get in touch, and together, we can develop a plan that not only considers the latest scientific research but also respects your individual needs and preferences.

 

For additional information, visit the source.

Walking Speed: A Key Indicator of Frailty in Older Adults

Posted on by admin

The relationship between walking speed and health in seniors is a topic of growing importance. Frailty, often associated with aging, can significantly impact the health and independence of older adults. Recent studies highlight how walking speed is a vital indicator of health among this segment of the population.

 

Walking speed and health are linked. A brisk walking pace suggests robust health and longevity, whereas slower walking speeds can be early signs of frailty. This correlation is crucial for seniors and healthcare professionals alike, as it provides a simple yet effective way to monitor and assess health risks associated with aging.

 

Research reported in the Journal of Cachexia Sarcopenia and Muscle emphasizes the link between walking speed and health. It shows that a walking speed greater than 1.2 meters per second (m/s) is indicative of high life expectancy and better overall health. Conversely, a walking speed of 0.8 m/s or less can double the probability of frailty in older adults.

 

At Alliance Chiropractic, we understand the relationship between  walking speed and health, and how important this link is for seniors. We suggest monitoring walking speeds as part of regular health check-ups for individuals over 60. Achieving a target walking speed of 20 meters in less than 25 seconds can be a realistic and valuable goal for maintaining good health and preventing frailty.

 

Walking speed is more than just a number; it’s a reflection of overall health and function, especially among older adults. By paying attention to changes in walking speed, early intervention can be implemented. Examples of interventions include strength training and  lifestyle adjustments, and are key to preserving health and independence in later life.

 

We encourage our senior patients to focus on their walking speed and health. Regular physical activity, balanced nutrition, and routine health assessments are vital components of a healthy lifestyle. Understanding and monitoring walking speed and health is a proactive step towards maintaining function and independence as we age. If you have concerns about walking speed and its implications for your health, contact our team at Alliance Chiropractic. We are  here to assist and support you on your journey to achieving your target level of health and wellness. Contact us today, and let us help you walk towards a healthier future..




For more information, visit the source.

Understanding the Benefits of a Healthy Lifestyle

Posted on by admin

The holiday season is often a time of indulgence, socializing, and festive gatherings. While it can be a special time bringing family and friends together, it may also be challenging to maintain our usual eating, sleeping, and exercising patterns and healthy lifestyle habits. So what factors are important and how do they directly impact our overall health?

US researchers examined four factors that they believed indicated overall health status – diet, exercise, body fat percentage, and smoking habits. Specifically, they defined healthy behaviours as follows:

  • Diet – a diet score in the top 40% of the Healthy Eating Index
  • Exercise – performing a minimum of 150 minutes of moderate to intense exercise per week
  • Body fat percentage – less than 20% for men and 30% for women
  • Maintaining non-smoker status.

When researchers reviewed biomarkers and asked study subjects about their behaviour as it related to the four factors above, the results were alarming. Only 2.7 percent of U.S. adults engaged in all four behaviours promoting a healthy lifestyle. Given that these behaviors are known to safeguard against cardiovascular disease and may also help prevent cancer and type 2 diabetes, the results are concerning. Just think of the potential burden on health care systems in terms of costs and resources to manage and treat not only these conditions but an unhealthy population in general. The benefits of a healthy lifestyle may not be simply a choice but a necessity.

The Four Pillars of a Healthy Lifestyle

However, there is hope and a tremendous opportunity for improvement. Individuals have more control than they think in terms of promoting and supporting a healthy lifestyle. Let’s take a look:

  1. Balanced Diet: The benefits of a healthy lifestyle begin with what you put on your plate. In the study, a ‘healthy diet’ was classified as being in the top 40% of the Healthy Eating Index recommended by the USDA, and revealed that 38% of respondents ate a healthy diet. 
  2. Regular Exercise: The study outlined a minimum of 150 minutes of moderate to intense exercise weekly. Regular physical activity provides multiple benefits such as strengthening muscles, improving mood, and reducing the risk of diseases. However, only 46% of study subjects were sufficiently active. 
  3. Optimal Body Fat Percentage: Maintaining target body fat percentages of less than 20% for men and 30% for women are important in terms of a healthy lifestyle. Healthy body fat levels are linked to lower risks of obesity-related diseases and better metabolic health. Researchers found that ten percent of individuals in this study had body fat levels within a healthy range.
  4. Non-Smoking: Being a non-smoker drastically reduces the risk of numerous diseases such as lung cancer, heart disease, and stroke. Based on this study, most adults seem to be aware of the negative effects of smoking, with 71% of subjects maintaining non-smoker status.

Linking Lifestyle to Health Markers

One advantage of this large scale study was that researchers did not exclusively rely on self-reports from the sample group (4,745 adults!). They also collected and analyzed biomarkers such as blood pressure, cholesterol, and glucose levels. It is clear that our lifestyle habits are reflected in our physiological function.

A Surprising Reality Check

The researchers also noted that while only 2.7% of adults in the study engaged in all four healthy lifestyle characteristics, 16% had three; 37% had two; 34% had one; and 11% had none. Other findings revealed::

  • Women are more likely to eat a healthy diet healthily and avoid smoking, but are less likely to engage in sufficient physical activity.
  • Adults aged 60+ are less likely to meet physical activity requirements but are more likely to be non-smokers and consume healthier diets

 

While the link between lifestyle habits and overall health seem obvious, the study revealed that a majority of adults do not adhere to them. More research needs to be done to figure out why. Is more education needed? Are there other barriers such as time, availability, or cost? This study also reminds us that there are links between certain lifestyle behaviours and chronic disease prevention. While 2.7% of US adults may be meeting the mark today, the flip side is that there is a huge opportunity for improvement.

The Alliance Chiropractic Perspective

At Alliance Chiropractic & Wellness Clinic, located inAncaster and serving the Greater Hamilton Area, we understand the transformative impact of daily lifestyle choices as we strive to help our patients restore, achieve, and maintain optimal levels of health and wellness. Adopting a healthy lifestyle is not just about preventing disease or injury but also enhancing your quality of life no matter what stage you are at. 

Take the First Step

Looking to eat better, exercise more, manage a healthy body weight, quit smoking, or treat an injury, our multidisciplinary team of practitioners and experts can help. If you have questions related to this article or your health, get in touch. We look forward to working with you to help you achieve your health and wellness goals.

For more information on the source of the blog, visit Here.