Newsletter

Are You Experiencing A Rotator Cuff Tear?

If you have, or are, you’ll know that simple activities like brushing your hair or your teeth, tying your shoes, and sleeping can become painful reminders of your injury. 

What is a Rotator Cuff?

Your Rotator Cuff is a group of muscles and tendons that are located in the shoulder and the upper back area. They connect the upper arm to the shoulder blade. The tendons of the rotator cuff provide stability to the shoulder area, with the muscles allowing the shoulders to rotate. This network of muscles that come together as tendons that cover the head of the humerus (the bone in your upper arm that attaches to your shoulder) is called the rotator cuff. This is where the mobility of your entire shoulder originates, so you can imagine how debilitating it could be when it causes pain.  The level of inflammation caused by this injury can dictate how much pain is experienced. 

What Are The Symptoms?

Some symptoms include pain at night, especially if you are trying to sleep on the affected shoulder. Pain when lowering or raising your arm to perform a movement. Weakness and pain when lifting your arm, and a grating sound or sensation made when there is friction between the bones and cartilage. 

5 Common Causes of a Rotator Cuff Tear

1. Overuse, especially when playing overhead sports like tennis or vollyball.
2. Improper form when weightlifting, or lifting weights overhead. Particularly if there is poor core stability. 
3. Hypermobile (double jointed) shoulders or loose connective tissue.
4. A traumatic injury like falling with an arm extended out, or being pushed from behind. 
5. Poor posture and rolling forward of the shoulders will pull on the entire rotator cuff.

How A Chiropractor Can Help

We will evaluate the injury as there could be many possible causes. We’ve even seen old hip injuries that have affected the opposite rotator cuff. We are aware that rotator cuff tears can happen from shoulder instability, but we also know that shoulder instability and weakness go hand in hand with core weakness and old injuries.

Treatment Options

There are several different  treatment approaches, each being specific to your injury, amount of pain,  and your level of fitness. Strength is a very important component to rehab and long term care. Ensuring there is optimal core stability, along with strength development in the upper body is key to reducing further injuries. Ultimately, in severe cases surgery is required, our goal is to ensure we take very possible action to prevent this as a last resort.

The Ultimate Goal

Our ultimate goal is to help you avoid surgery. Surgery comes with its own set of risks; it will require you to take time away from your work, your life, and your family. In addition, the pain medications prescribed post surgery run the risk of side effects and addiction.  Rotator cuff tears can be quite painful in the beginning, and the healing process takes time. Don’t prolong this process with guesswork, or waiting it out. The potential to stunt healing can only make matters worse.  If you are experiencing a rotator cuff tear, contact us today to discuss treatment options.  

How to Create a More Ergonomic Workspace at Home

As the world experiences many long term changes, you may have found yourself “working from home” a lot longer than expected. For some, this change has been a welcomed addition to how we work. For others, this has been quite challenging because of family roles, and for some the only real challenge has been ergonomics. 

You Don’t Want to Develop Postural Issues

Now that many are working from home for the foreseeable future, working on your laptop from the couch isn’t going to be a viable option. Postural issues are the biggest concern as people tend to hunch over their computer or laptop when at home.  So how can you ensure ergonomics work in your favour? The following is a list of some things to keep in mind when setting up your ergonomic workspace in your home.  Invest in a straight backed chair. Working from the couch, or even worse – your bed, is the worst position you can be in. These positions will always cause your head to hunch forward, affecting your neck, shoulders and your upper spine. Aside from having a straight backed chair, doing neck stretches and exercises throughout the day to prevent tightness is ideal. Keep your laptop at eye level to keep your shoulders upright and your neck straight. If you are looking down you will be causing your shoulders to roll forward and your neck to hunch over. Again, taking breaks to stretch or exercise your neck and roll your shoulders will be helpful to prevent strains and headaches. Keep your arms at 90 degrees, ensuring your elbows are bent comfortably while your hands reach for the keyboard. Having the keyboard too high can create tingling in your hands and arms, and too low can cause you to hunch forward. The key here is to keep moving, getting up at least once an hour will allow your body to prevent stiffness and postural issues.  Have your feet planted flat on the ground. Having your feet dangling will not only cause some swelling in your feet, but it can really affect the arch in your back. With your feet flat on the floor, the over arch won’t happen, and your body will feel more stable. 

We Need to Keep Moving

As it stands, our bodies were not created to sit for extended periods of time. Much like being at the office, it’s recommended that you get up at least once an hour to stretch, use the washroom, grab a glass of water or a snack, or to just do a lap around the room. Now that working from home has become a longer term situation, it’s so important to not only create a schedule for your workday, but the ergonomics that go into completing your work are vitally important. 

The New Normal

The combination of Zoom meetings, phone calls, emails, and paperwork can have you spending endless hours sitting. You must get up and move, and you must have a schedule for yourself to prevent overworking – or the opposite, underworking. 

Make it Pleasing and Personal

Aside from ergonomics, ensure your workspace is pleasant and in a well lit area of your home. Have items on your desk that you enjoy, have your favourite mug ready for your workday, include a picture on your desk, have music playing – all the things that bring you joy on a regular day at work. You may be missing your coworkers, or just the social aspect of being at the office, but If you haven’t created a way to make work enjoyable at home this could turn out to be a very long handful of winter months. This may not be how you’re used to working, it may not be how you want to work; but making the best of what we have will make a world of difference both physically and emotionally.  

Neck Pain

Neck pain is one of the most common reasons we see patients. Also referred to as the cervical spine, it contains so many small vertebrae that support the weight of your entire head. Your neck is strong, but it’s the flexibility that leaves it susceptible to strain and injury.

The biomechanics of everyday living contribute to the wear and tear of your cervical spine, so even just prolonged sitting, accidents, falls, normal aging, osteoarthritis, degenerative disc disease, poor posture, repetitive movements and blows to the head can lead to chronic pain and headaches.

Chiropractic Care

Seeing a chiropractor about your neck pain is an important step in the right direction. During your visit your chiropractor will ask you a series of questions and will perform an exam to locate the source of your pain. They will ask about your current symptoms and if you have already tried to alleviate the pain on your own. A few of these questions may include:

• When did the pain start?
• Does the pain travel to other parts of your body?
• Are there movements that reduce the pain?
• Are there movements that make the pain worse?
• What measures have you taken to reduce the pain already?

Part of the exam will also include a physical component where your chiropractor will observe your range of motion, posture, and physical condition so they can note any movements that cause you pain. They may feel your spine to note any curvature and alignment, and to feel for tight muscles or spasms. They will check your shoulder area, and may perform a neurological exam as well. 

In some cases, there may be a request for additional imaging tests like an x-ray, an MRI, and EMG, or a CAT scan to check for bone spurs, fractures, arthritis, herniations, bulging discs, or nerve damage before moving forward with a treatment plan. There are instances where treatments are out of the chiropractic scope of practice, like surgeries or medications and you’ll be directed to your medical physician. 

Neck Adjustments

When your treatment is in the scope of chiropractic care, neck adjustments are given to help improve mobility and to restore the range of motion. When performed correctly, this will also increase movement in the adjoining muscles. Typically, patients notice an improvement mobility, reduced pain, soreness, and stiffness.

Additionally, your chiropractor may include additional treatments depending on your personal profile and what the best case planning is for your individual needs. This may include massage therapy, rehabilitative services, or exercise. 

Next Steps

Although neck pain is a common reason we see patients, each person has individualized needs that require an individualized treatment plan. If you are experiencing neck pain, talk to your local chiropractor to assess whether they can help you have an improved standard of living. Neck pain doesn’t have to be a part of aging, nor should it be tolerated until it “resolves itself”. Chiropractic care is available to you, call us, and easily relieve the pain and discomfort associated with neck pain. 

 

5 Tips to Avoid Consuming Excess Sugar

When it comes to developing and maintaining balance in your health we have to consider the whole picture. This includes exercise, mental wellness, a structured routine, and nutrition. Aside from contributing to illness, there are many reasons why sugar should be eliminated, or at least reduced from your diet.

Sounds easy right? Well, if it were easy everyone would do it. The truth is sugar creates a similar sensation in your body as addiction. And we often don’t even realize all the foods, sauces and drinks that contain sugar.

There are two types of sugar, one that is naturally occurring and processed sugars that are added to everything from spices to drinks and desserts. While the consumption of naturally occurring sugars should be monitored, it’s the processed sugars that can really cause harm to your body. These include: brown sugar, white sugar, high fructose corn syrup and sweeteners.

Aside from the empty calories, consuming sugar will cause a spike in your blood sugar which makes you thirsty, hungry, and irritable. Sugar contributes to an acidic environment in your body, which also leads to inflammation. Ultimately, if you decrease your sugar intake you can lose weight, control your blood sugar, and decrease your risk of developing chronic illness.

Reducing or eliminating your sugar intake can come with some side effects like headaches and restlessness, but these subside after a few days.

Here are 5 tips to help you to reduce your sugar intake:

1. Check Labels – Foods that are labelled as “light” or “low fat” are often high in sugar. When checking ingredients, if sugar is listed as one of the first ingredients it means it’s one of the most used ingredients. When checking the ingredients, also look out for fructose, high glucose corn syrup, malt/corn/rice/palm syrup, dextrose, maltose, and sucrose which are all common sugar aliases.
2. Avoid processed foods – Not only are processed foods full of chemicals and preservatives, but they are often full of sugar as well. Nutrients are removed during the manufacturing process, leaving processed foods vacant of any real nutritional value. Eating fresh foods will provide your body what it needs to remain nourished.
3. Maintain healthy blood sugar levels – Allowing your body the opportunity to maintain healthy blood sugar levels will reduce your risk of type 2 diabetes and heart disease. Eating regular meals and steering clear of carb overloads (which turns to sugar during digestion) will allow your body to work efficiently.
4. Don’t skip breakfast – Breakfast being the most important meal of the day may sound cliche, but you wouldn’t drive your car on an empty gas tank right? Having a nutritious breakfast with protein and fibre will help your body curb sugar cravings. Both will keep your body satisfied for hours, and will keep you from reaching for sugary snacks.
5. Stay hydrated – More often than not, if you are craving sugar it could be your body’s way of telling you you’re dehydrated. Remaining hydrated will control your appetite, and will help you to reduce headaches and fatigue. The key to remaining hydrated is to not wait until you feel thirsty to drink water, rather have water available throughout the day to drink. Try and stay away from sugary drinks as well, although they may appear to be refreshing at the time, they are actually going to further dehydrate your body.

The truth is, cutting down on sugar for most people can be difficult. Your body has become accustomed to sugar, no matter how little you think you consume. Staving off headaches, irritability, and hunger will be the hardest parts of this journey, but once you develop a new routine with less or no sugar, you’ll notice a difference in your body and you’ll no longer crave it.

With excess sugar out of the way, you’ll have room for new recipe’s and new lifestyle changes!

 

Can Your Chiropractor Alleviate Knee Pain?

We often don’t realize how much we use our knees in our basic day-to-day functions until we experience knee pain. The most basic functions from lifting groceries, climbing the stairs, walking to your car, getting out of your car, and even getting in and out of the shower can become painful reminders when we experience knee pain. 

The good news is we don’t have to decide to live with this pain. Your local Chiropractor can initiate the work required to alleviate the pain by addressing the underlying cause. With a variety of techniques to alleviate the pain, you can be pain free again without the use of prescription medications. 

A Targeted Treatment Plan

Chiropractors commonly use a combination of treatments to reduce inflammation around the joints; soft tissue massage, manipulation, mobilization techniques, and exercise are used to treat the root cause of the issue rather than mask it with pain killers. The combination of methods that will be unique to you will reduce pain and improve your range of motion in the surrounding joints. The goal here is always to improve your overall function.

The development of a targeted treatment plan will be created through an awareness of your medical history and Chiropractic biophysics. This is to ensure the correct treatment plan is delivered and the results will be measurable. There are several reasons you could be experiencing knee pain; your spine can be misaligned, it could be joint weakness, trauma, inflammation, arthritis, injury, your gait, muscle weakness, or weight. Whatever the cause, your Chiropractor will discover which combination it is, and you’ll be well on your way to being pain free. 

Why Seek Treatment?

Knee pain can become increasingly worse before it gets better. Once the discomfort is severe enough to limit your ability to function normally in your day to day life, you need to seek the consultation of a Chiropractor. Limiting your activity and seeking pain medication will not treat the cause of the pain, leaving you susceptible to further pain and discomfort at a later date. Good Chiropractic care will allow you to make lifestyle changes so you can live pain-free.

Many people are now feeling the effects of being homebound. Whether it’s a lack of activity, weight gain, or a combination of both – getting back into alignment both physically and mentally are imperative to your health. Chronic pain or discomfort paired with a drastic change in routine can be a difficult combination for anyone, and particularly for those who struggle with their mental wellness. We all have to remain responsible for our own health and healing consistently, otherwise our bodies will deteriorate and the healing processes become increasingly more difficult.

If you are experiencing pain in one or both of your knees, now is the time to consult with your Chiropractor before it becomes worse. Being aware of, and taking steps towards optimal health will allow you to live your best life. Now that we have all experienced a disruption in our everyday lives, it’s important that we continue to work towards a new lifestyle – one that we call all be proud of.

 

The Link Between Chiro and Mindfulness

Mindfulness has become one of the fastest growing forms of self care in North America. Mindfulness has its roots in Buddhism, and is widely used to relieve stress and reduce cortisol levels in our bodies. Cortisol is overproduced in our bodies when there is stress or trauma. Increased Cortisol is a contributor to inflammation, so anything that allows us to reduce cortisol naturally is good for your mind and your body. Decreased cortisol leads to reduced anxiety, better sleep, less stress, and reduced pain.

Mindfulness and meditation is easy to implement, it’s inexpensive, and allows people the autonomy to work towards improvement at their own pace. Simply put, mindfulness involve practicing breath, posture, remaining in the moment, and an awareness of the space you occupy. Just a few minutes a day can lead to a noticeable difference in your mental clarity and overall mental wellness.

Once you have a routine established, the rest is quick and easy. What are the key components of being mindfulness ready? 

• Choose a time, make it the same time everyday.
• Choose a place and be consistent with it.
• Set a duration. 10 minutes, 20 minutes, you can increase it as time goes on but start small.
• Set an intention. Remind yourself why you are meditating.
• Watch your posture. Start with your back against the wall to ensure a straight spine while letting your shoulders and knees fall and relax.
• Inhale and exhale deeply from your belly.
• Pay attention to your breath.
• Let all of your thoughts about what else you are doing for the day leave your mind and remain in the moment.

Remember that Mindfulness is noticing this moment and everything in it, in its purest form. It takes time to develop this skill, so please be patient with yourself. Some individuals can jump right into 20-30 minutes mindfulness routines, while others can only last 2 minutes. Meditation isn’t as much an activity as much as it’s a practice. Taking time to perfect it for you is the key to successful mindfulness. Practice, patience, and being flexible with your goals will help you on this journey. The combination of breathing, mental imagery, awareness of your body and mind, along with muscle relaxation and an overall sense of peace is the ultimate goal.

The Benefits of Mindfulness

• Stress reduction.
• Improved relationships.
• Reduction of chronic pain.
• Better sleep.
• Weight management.
• Improved heart health.
• Better emotional regulation.
• Improved memory.

There are so many great takeaways from mindfulness practices. The simplicity is what makes it something that anyone can benefit from. We naturally practice mindfulness during everyday moments like when we’re gardening, listening to music, self talking, in the shower or even when we’re cleaning. If you can focus on quieting that voice in your head that races away from you with thoughts, lists, expectations, “what ifs” and memories you’re already in the mindfulness practice. 

Where to Begin

Many people will identify what their medium of choice is first. Some love videos, some love podcasts, others prefer to be in the presence of others,many people prefer to use apps, some like to read instructions. Whatever your vehicle of knowledge is, dive right in and do a search. And remember, you don’t have to stick with the first one you find, or what a friend suggests. You’ll know what’s right for you when you begin, and you experience how you feel afterwards; and like with everything else you can make adjustments accordingly.

It’s great to know that we are able to take much of our health into our own hands. Mindfulness in combination with Chiropractic, massage, nutrition, and exercise is a perfect combination for reducing stress and being able to be more relaxed and efficient daily. 

 

Recover Your Health After a Car Accident 

The squeal of tires. The crash of metal. The shock and shot of adrenaline. If you’ve been in a car accident before, you know all too well how it feels. You can’t believe that just happened to you. Your first thought might be about the damage to your car. You don’t want to pay thousands for repairs and have to go without a car until it’s repaired.

But what about the damage done to your body? Unlike a car, there is no way to replace your spine. During a collision, the force of the impact is transferred to your body, moving it in ways it was never intended to move. As a result, you can end up with difficult conditions such as concussion, whiplash, sprain or strain, inflammation and more. Some of the most common symptoms after a car accident include

• Low back pain. If left untreated, even a mild form of pain can worsen over time.
• Whiplash. One of the most common symptoms after a collision, it can be accompanied by headaches, stiffness, irritability and fatigue. 
• Headaches. You might find that your headache doesn’t respond to over-the-counter medications and can last for days. 
• Numbness and tingling. These symptoms may be an indication of nerve damage and require attention so they do not become chronic. 
• Dizziness. Your balance and coordination can be thrown off after a car accident and may be a sign of a serious injury. 

Getting Emergency Attention May Be Essential 

You might have gone to a hospital or clinic for attention after your accident. At these facilities, medical professionals are trained to identify any life-threatening injuries, broken bones or fractures that you have. They’ll provide the treatment that’s most appropriate for these serious concerns. What they do not look for is soft tissue injuries, which can result in pain and other issues for years if not addressed. A hospital also doesn’t have the capabilities to prescribe rehabilitation strategies after a collision.

You may not feel any pain right away after your accident. Days or weeks later, you’ll start to experience symptoms that affect your comfort, mobility, strength and overall function. It’s not too late, however, to get the care and attention you need.

What Chiropractic Can Do For You

The best course of action after an accident is to seek emergency treatment when you are in need of it. Following that, you should visit someone who is a specialist in understanding the impact a motor vehicle accident has on the body and how to help you regain your health. A chiropractor is one of the best choices you can make thanks to their unique knowledge about the body’s function. Your chiropractor will provide you with a comprehensive evaluation, then make recommendations about how you can recover. 

Without resorting to drugs or surgery, you can overcome your injuries and be returned to your pre-accident state of health — or even better! 

 

Find Your Hydration Flow

Did you know that nothing in your body can function without water? When you’re hydrated, you have the ability to better circulate blood, regulate your body temperature, transport nutrients and remove waste, as well as lubricating all your joints.

Your body weight contains about 60-75% water. There’s no cell, tissue or organ that can operate as it should without having proper water intake. Though you may know how important it is, it’s all too easy to forget to drink water regularly throughout your day. You get busy with work, chores and family life. 

If you’re dehydrated, all the functions of your body can be affected, making you sluggish, exhausted and unable to complete your daily activities. Left unaddressed, dehydration can take a serious toll on your health. Making sure you get enough water each day is a simple way you can create a positive impact on your overall well-being. 

The Signs You May Be Dehydrated

Are you getting enough water in your day? There are some signs to look out for that will indicate you need to be better hydrated: 

• A feeling of confusion
• Darkened urine
• Dry mouth
• Dry skin
• Extreme thirst
• Fatigue and tiredness
• Headaches
• Lightheadedness and dizziness
• Little urine production

Six Ways to Get Your Servings of Water

If you find it a challenge to get enough water in a day, there are some easy tips to follow. Here are some helpful hints you can implement immediately in your life to help your body get the hydration it needs:

1. Carry a water bottle with you all day. A reusable bottle can be filled with tap water to keep costs down. 
2. Add some fruit. Plain water might seem a little boring. If so, add a slice of cucumber, lime or any fruit you have around. 
3. Think about your workout hydration. Drink water before you work out, during your activity and afterward.
4. Drink water when you’re hungry. You may not be able to tell the difference between your body craving water or food. Start with water to see if it sates you. 
5. Set a schedule. If it’s tough to remember to drink water, designate certain times to do so, like when you wake and at each meal. If you take breaks from your desk every day, drink some water whenever you get up. 
6. Decrease your restaurant bill. When you go out to eat, order water instead of another beverage. It keeps your costs down and promotes your hydration. 

It’s Different For Every Body

Often, people want to know exactly how much water they require. Your water needs will differ based on lifestyle factors such as your activity level. For example, if you are a CrossFitter or runner, you will need more water in a day than someone who doesn’t participate in this form of demanding exercise. 

The majority of healthy people can be well-hydrated by drinking water in moderate amounts throughout the day. If you find that you’re feeling thirsty, you may require more and can try to find ways to work in an extra glass here or there during your daily schedule.

Setting Yourself Up For Work-From-Home Success

We are all in the middle of a completely unprecedented situation. In the midst of a pandemic, life seems to shift overnight. Suddenly, we’re working from home, our children aren’t at school and we have to plan out our lives like never before. A whole new set of challenges have erupted since our global pandemic began.

Though some may have worked from home before, doing so full-time and not knowing when it will end is a new experience. Here, you’ll find some easy tips to let you implement healthy work-from-home strategies.

Find togetherness with your co-workers. Having a shared identity and culture with your colleagues is more important now than ever before. It’s easy to begin feeling isolated when you’re working from home and can’t socialize when your workday is over. Get together online to discuss when there can be overlaps in your day where you’re available online through a work chat such as Zoom, Slack or Skype. When you can collaborate, you’ll be able to brainstorm and feel more of that vital attachment to your team.

Designate your space. It can be difficult to separate your work and home lives when both occur in your home. To make sure these lines don’t blur, create a space that is only for your work. You might be thinking, “I don’t have the room for that.” Even those in small apartments can have a small corner for their workspace. Make it your own, with pictures, decorations and a chair that you know is comfortable and won’t leave you with an aching back or neck. With this separation between your work and home lives, you can be ready to turn the switch to “on” when you start your workday, then “off” when it’s time to immerse yourself in your home life.

Define your working hours. When you’re working at home, it’s all too easy to let your hours stretch out over a whole day. “I’ll just answer that email quickly.” “I should deal with that now instead of letting it sit until morning.” “I forgot to do that earlier; I better take care of it right away.” By sticking with your regular working hours, you can be more productive during that specific span of time. If you wouldn’t normally head back into the office to finish up that task, don’t do it just because you’re working from home.

Remember the joy. It’s always easier to look at the disadvantages in a situation than to think about the positives. Consider making a list of things you’re grateful for during this unique time. For example, you might be thrilled about having a ten-second commute to your office instead of the usual 45 minutes. You may find happiness in being around your dog all day long. It’s okay to miss your old life while feeling joy over some aspects of your new normal.  

Though we don’t know when the pandemic will end and life will return to its normal state, there is promising news: one study has shown that people working from home were 13% more productive and half as likely to quit!

Decrease Your Stress

Social distancing has been in effect for a few months now, and people are reporting a marked decrease in their moods, along with an increase in the amount of stress they are experiencing. 

It’s no secret that stress releases cortisol, which causes inflammation in your body. This increase in inflammation can affect your sleep, your digestion, your weight, and your body’s ability to function well. If you are experiencing restlessness, irritability, or symptoms of depression or anxiety, stress is likely the culprit. 

So how can we destress? 

We all may have different ways we like to unwind. But these are a few my clients and myself like to take our minds off of stressful situations. 

Music

Listening to music releases feel good hormones in our brains. It’s a very common tool used to become grounded, and it doesn’t necessarily have to be soothing waterfalls or harps, although these are great as well. Listening to music you enjoy, no matter what the genre can allow you to feel more relaxed. Add some dancing, and this can be a great way to keep moving while relieving stress. 

Video Chat with Friends

Socializing has taken on a new form. We may not be able to physically see our favourite people, but we can talk on the phone or video chat with our loved ones. Many people are now video chatting with friends or family while doing regular everyday things like cooking, cleaning, sharing movies, or for celebrations. Online meeting forums have become a popular way to connect with many people at one time. 

Tea/Cold Drinks

Sitting alone with your favourite cup of herbal tea is both relaxing and healthy. Consuming warm drinks, or the opposite, very cold drinks can allow your body and your mind to unwind. You can pull out a book, or admire your surroundings while enjoying a beverage – both of which are excellent methods for destressing. 

Sunshine

Sitting on your deck, porch, or balcony during the nice weather will not only allow your body to absorb some vitamin D, but the warmth can be quite soothing. Just be sure not to overdo it, make sure there is either some shade, you have on sunscreen, and/or are wearing a hat to protect your face and eyes. 

Get Organized

Organizing your home or workspace is a great way to destress and get some spring cleaning done. When was the last time you organized your shoe closet or went through your family’s winter clothes? Decluttering can allow us to feel accomplished, and having a clean and clear space is beneficial to our mental wellness.

While there may be days any of these options seem impossible, there will be times to just unwind. Making time, or taking time when we can is a challenge particularly for those with small children. Get them involved, children love to feel like they are a part of the process. Singing, dancing, getting outside, video chats, and organizing toys or art supplies is equally as important to your children as it is for yourself. Whatever it is you choose to do, take care of yourself to avoid further health or wellness issues in the future. 

 

Activities to Spark Your Creativity

We are living through an unprecedented time. There are no rules, no handbooks, or even a guide to help us get through a scenario that has dramatically affected the way we operate our day to day lives.

What we do know is that keeping our minds stimulated will allow us to rest better, reduce stress, and continue to thrive through a pandemic. Watching hours of news a day, or falling down the internet rabbit hole will only contribute to stress – so what’s the alternative?

Creativity

What this looks like for you can vary, but now is the perfect time to pick up where you left off when it comes to something that can bring you both serenity and satisfaction. What’s even better is if you haven’t actually left off anywhere and you want to pick up a hobby, now is the time – every element of art and creativity is at our fingertips with tutorials and classes.

What about supplies? With stores being closed, supplies can be ordered online. Wait times for shipping will vary depending on your location, but the postal services in major cities have seemed to have gotten back on track.

Visual Art

We may not all be artists at heart, but for those who are you know how relaxing drawing, painting, or sculpting can be. Whether it’s been 2 weeks or 20 years since you’ve picked up a paint brush, a pencil, or a piece of clay, there is no better time practically to get back into it. And have fun, this can be the perfect time to reignite your passion for creating art!

Scrapbooking

What about those boxes of photos you’ve been meaning to organize and scrapbook? I know, I’m speaking to an older generation of folks when I speak about scrapbooks or photo albums, because now everything is done digitally. But for those who just haven’t had the time to put together their favorite photos of family or vacations, you can now sit back and take your time reminiscing and displaying your best memories.

Scrapbooking can alternatively be done online with your photos on your computer or phone, and there are classes for this too! It’s never too late to learn something new, and it’s always a good idea to remain up to date with our ever evolving world of technology.

Dance

Always wanted to learn to Salsa? There are classes for this online. Whether it’s through live streaming, YouTube, or your local dance studio’s website, you can virtually learn any genre of dance at this point. For those who may have been too embarrassed to be a beginner, now you have the opportunity to learn in the privacy of your own living room. If you are someone who misses the energy of a room full of people, some of these streaming platforms allow you to be present online with others through video. Either way, the world of technology has devised ways to please every person wanting to remain connected or not.

Change is Scary, and it’s Good

We will come out of this experience changed people. Our appreciation for our health, our time, and our loved ones will be stronger. Our need for human connection has been brought to the forefront, and I believe our appreciation for our time to work on ourselves and our creative minds has become apparent.

My wish for all of you is that you have remained healthy both physically and mentally, and that we can soon discover what our new normal will be. In the meantime, keep creating, and please, take care of yourselves.

Keep it Moving!

It’s been an interesting time for us all, and although we are enjoying time with our families I can’t help but notice how many people have fallen into a groove of being sedentary. Naturally, the work that I do requires you to remain as active as comfortably possible – which means if you aren’t attempting to keep moving, you’ll be risking the loss of all the progress you have made. Now I’m not suggesting you begin training to run marathons (unless this is your desire), but in order to remain healthy we need to be monitoring what we put into our bodies, along with how we remain as physically fit as we can.

Stretching is Necessary

Even if you are sitting for most of the day, our bodies require stretching. Long periods of sitting will affect our circulation, it will cause a deterioration of muscle mass, and ultimately will affect our overall health.
Now I can suggest yoga, but because I’m unable to assess and recommend a personal plan to begin with, I’d err on the side of caution when choosing an online class that is appropriate for you. Without instructors that are able to watch your form and make suggestions to eliminate the possibility of injury, this is one I wouldn’t necessarily recommend for those with compromised mobility. However if you don’t fall into this category, starting with an online beginner program can be a great start to something you may love while allowing your body to remain limber.

If yoga has not been on your radar, then continuing with light stretches throughout the day is highly recommended. Keep in mind that your form is equally as important as the stretch itself, so take your time and make sure you are breathing through it and that it feels right.

No Weights at Home?

This has never been a problem, so unless stocking up on your home gym was a goal of yours, I wouldn’t recommend purchasing weights online. Instead, using household items is a perfect alternative until you can get back into the gym.

What are good alternatives?

• Large bottles of liquid detergent are great because they have handles, and you could
  easily use 2 at a time provided they have the same amount of liquid in them.
• A bag of potatoes is a standard 10lbs. This is easy to assess, and the bags are easily
  manipulated so there is less likelihood of dropping it and causing injury.
• A backpack with cans in it is an excellent use of weight when doing squats or lunges,
  and the weight will remain evenly distributed.
• Cans of paint are great for bicep curls.

If I were to recommend an inexpensive purchase, it would be a set of good quality loop resistance bands. They will often come with an insert with exercises that can be done while watching your form and weight used to prevent injuries, and there are several great videos on YouTube that will show you how to use them efficiently. The great thing about these bands is that you can work almost every muscle.

Online Workouts

The great news is workouts have continued to go viral online. There is a workout for every body type, for every goal, and for every type of injury. You can workout with your favorite celebrity, with your neighbor, your friends, and even many personal trainers have jumped online with Live Social media platforms. Your local gym likely has resumed with free classes online, so the variety is endless.

Ultimately, there is no reason to remain sedentary. Starting something new can be intimidating or challenging for some, but combined with the ability to start in the privacy of your own home can be appealing.
Whether it’s the occasional stretch, a daily distancing walk, or continuing to workout with your gym family – anything is a great alternative to sitting. When you feel better physically, you will always feel better mentally. So keep it moving! And I hope to see you all very soon.

Time to Unwind

Social distancing has some in a panic, and for others it’s been seen as a means to get things done, spend time with our families, and relax. The truth is we have no control over how we’re being asked to respond to this, but we can control how we use this time as we are forced to slow down.

The following are a list of things we can do to stay busy, keep moving, and remain connected – even when we are cleared to engage with others again.

Family Movie Night

Binge watching a series is fun, but when was the last time you actually set aside a few hours to watch a movie as a family? Get out the blankets and pillows, make a comfortable spot, get out the popcorn, and watch something you all love.

It’s just you and your partner? Perfect. Light some candles, and all of the above can be just as relaxing.

Games Night

When was the last time you all got together and played a game? There is no better time than now to pull out the Monopoly, Jenga, Uno, Cards with Humanity, Scrabble, or whatever your favourite game is. A little healthy competition is a fun way to distract yourself and unwind with your loved ones. 

If you’re feeling ultra competitive, make it into a tournament!

Clean out the Garage

Spring cleaning has not been cancelled. The weather is getting warmer and now is the perfect time to spend a few hours outside cleaning the garage, airing it out, and organizing all the things you’ve thrown in there over the winter.

If you use it for storage and garbage bins, it’s perfect weather for spraying down the bins and pulling out your gardening supplies.

If you use it for your car, power washing the salt off the floor and airing it out are a great way to begin a new season. 

Paint

Open those windows and use your time to finally get that painting done. A fresh coat of paint is an inexpensive way to change the entire look of a room, or to brighten up an area that was beginning to lose its lustre. Don’t forget to get the family involved, painting is something that can easily be a group effort. Children over the age of 7 can be useful, and they’ll enjoy having some responsibility in the family’s redecorating efforts.

Long Walks

If you are lucky enough to live near a park or ravine, nature is putting on a show for us. Robins are out, foliage is growing, all of the dead leaves and plants are being replaced with life! Take a walk with your children, play a game of I spy, count the clouds, and sing songs. You’re making memories.

No children? You can still do all of the above, or enjoy the peacefulness of silence and a good book.

We Don’t Have to be Sedentary

The truth is, social distancing doesn’t mean you are sitting on your couch for an indefinite amount of time. It’s crucial that we keep our minds working, our bodies moving, and our mood elevated. This doesn’t mean filling every moment of the day with scheduled activities, rather find some sort of balance that works for your family or environment and work with that. This break from the everyday hustle can work in our favour by allowing us the opportunity to reconnect with ourselves, each other, and nature.

Until we are free to safely socialize again, let’s make the best of this time.

Simple Ways To Support Your Immune System

Reduce or eliminate sugar from your diet. Simple or refined sugars wreak havoc on your digestive and immune systems. It is possible to eliminate all simple and refined sugars from your diet, it just takes some time (I recommend doing this slowly) and adjustments to your lifestyle.

Get enough sleep. This looks different for different people, but 6-8 hours of solid sleep should be enough. If you are able to take a short nap in the afternoon, do so. If you feel yourself unnaturally tired in the afternoon and are unable to nap, you should be sleeping longer during the night. Your body needs good sleep in order to rest and rejuvenate itself adequately. 

Vitamin D. Sunshine is our greatest source of vitamin D. Going for a long walk outside will increase your body’s vitamin D and provide a much needed change of events during your day.

Stay active. We can not stress this enough. Physical activity keeps your blood flowing, your muscles limber, your skeletal system strong, and your mood intact. All of which contribute to a strong immune system. Go for a walk, paint your home, do some jumping jacks, try an online exercise program, start a virtual exercise club with friends and challenge each other. 

Enjoy fresh fruits and vegetables. It’s easy to slip into unhealthy eating habits during this chaos. That’s why you need to purposely make meals as healthy as possible and enjoy a variety of fresh fruits and vegetables during the day. Apples, squash, cucumbers, peppers, carrots, and sweet potatoes are just some of the fruits and vegetables that can last for a while without perishing.

Stay safe and stay healthy!

 

How can Chiropractic Help Post Concussion? 

Historically, little was known about the benefits of chiropractic care in the treatment of concussions – but over the past decade concussions related to sports injuries have been treated more by chiropractors than with any other method.

Statistically speaking, sports related concussions are seen more frequently in children and teens, and are more difficult to treat in young people than in adults.

Concussion Symptoms

Concussions can come with a variety of symptoms, prognosis, and treatments – but the bottom line is that a chiropractor is the best line of defense when it comes to a full recovery.

There are a few things you should know about a concussion, so we’ve developed a list of the top five:

1. There are multiple ways to get a concussion – although I have mentioned sports related injuries, the can develop as  a result of falls, car or bike accidents, or any type of collision resulting from body contact.
2. A concussion can be caused by a blow to the head, face, neck, or impact to another part of the body that could impact the head.
3. A concussion can be difficult to diagnose because the clinical symptoms and signs can evolve over time. From physical, to cognitive, to neurobehavioural changes – symptoms can develop over time or become increasingly worse.
4. When properly and promptly managed, a concussion can resolve in a short period of time (8-10 days), but can be longer in children and adolescents.
5. Historically concussion management was based on resting until the symptoms go away. However it has been discovered that prolonged periods of rest can make symptoms last longer and draw out recovery times. It is important to work with us to develop a plan that includes adequate rest – and a gradual return to regular daily activities and treatment.

Diagnosis

Diagnosing a concussion can be tricky, and the symptoms depend on the person and the injury – with symptoms sometimes not being noticeable for hours or days, but here is a list of the most common symptoms:

• Balance problems or dizziness
• Being bothered by light or noise
• Confusion
• Double or blurry vision
• Difficulty remembering or paying attention
• Feeling sluggish, hazy, foggy, or groggy
• Feeling irritable, more emotional, or “down”
• Headaches
• Nausea or vomiting
• Slowed reaction time
• Sleep problems
• Loss of consciousness

The most important aspect of treatment is how fast a diagnosis is available so that the treatment can begin immediately. To get a diagnosis, it is imperative that following a head injury you visit us or a qualified health care provider to assess.

Other Factors

Many concussions will bring other effects such as subluxation, whiplash, neck strain, facet syndromes and muscle spasms. We have experiences in all of these conditions, thus making a full recovery most likely.

Whatever the cause of the concussion, research has shown that Chiropractic care offers the best and most effective method of recovery for those suffering from a head injury/concussion.

What A Pain In The Neck!

Neck pain is one of the most common reasons we see patients. Also referred to as the cervical spine, it contains seven small vertebrae that support the weight of your entire head. Your neck is strong and flexible, but it’s the flexibility that leaves it susceptible to strain and injury.

The biomechanics of everyday living contribute to the wear and tear of your cervical spine, so even just prolonged sitting, accidents, falls, normal aging, osteoarthritis, degenerative disc disease, poor posture, repetitive movements and blows to the head can lead to chronic pain and headaches.

Chiropractic Care

Seeing us about your neck pain is an important step in the right direction. During your visit with us, we will ask you a series of questions and will perform an exam to locate the source of your pain. We will ask about your current symptoms and if you have already tried to alleviate the pain on your own. A few of these questions may include:

• When did the pain start?
• Does the pain travel to other parts of your body?
• Are there movements that reduce the pain?
• Are there movements that make the pain worse?
• What measures have you taken to reduce the pain already?

Part of the exam will also include a physical component where we will observe your range of motion, posture, and physical condition so they can note any movements that cause you pain. We will also examine your spine to note any curvature and alignment, and to feel for tight muscles or spasms. We will also check your shoulder area, and may perform a neurological exam as well.

In some cases, there may be a request for additional imaging tests like an x-rays before moving forward with a care plan. There are instances where treatments are out of the Chiropractic scope of practice, like surgeries or medications, and you’ll be directed to your medical physician.

Neck Adjustments

When your treatment is in the scope of chiropractic care, neck adjustments are done to help improve mobility and to restore the range of motion. When performed, spinal adjustments will also increase movement in the adjoining muscles. Typically, patients notice an improvement mobility, reduced pain, soreness, and stiffness within a short time.

Next Steps

Although neck pain is a common reason we see patients, each person has individualized needs that require an individualized treatment plan. If you are experiencing neck pain, request a initial consultation to see if we can help you have an improved standard of living.

Neck pain doesn’t have to be a part of aging, nor should it be tolerated until it “resolves itself.”

Health Isn’t Just The Absence of Disease

Years ago, we were living and believing that if we weren’t sick, we were healthy.

So what’s changed?

The connection between a sedentary life in relation to longer work hours, multiple jobs, and sitting for extended periods of time throughout the day is one.

The connection between mental wellness and physical health has been identified as being a larger piece of this puzzle than previously thought.

Much like everything else in today’s world, the medical world is evolving and learning more about the connection between wellness and overall health, along with the long term effects of poor eating, stress, and the lack of physical activity. 

We Have to Be Proactive

Overall wellness requires us to be proactive when treating our health and our bodies. Waiting until something is wrong just means it’s been left uncared for too long. Health is not the absence of disease, it’s being well holistically – preventing disease the best we can. Being healthy isn’t just about feeling fine either, it’s no secret that catastrophic diagnosis like heart disease is often found after years of being asymptomatic.

This Doesn’t Mean You Won’t Ever Get Sick

To be clear, maintaining a healthy lifestyle does not mean you will never get sick, or that you’ll be immune from injuries, pain or disease. People do everything they can, and will still get sick. However, your chances are better when you aren’t neglecting your health. 

Holistic Approaches to Health

As a Chiropractor, we work with a team of professionals to teach you how to take the best care of yourself overall. The physical aspects of chiropractic care, therapeutic massage, and physiotherapy will allow your body to work and heal optimally. Nutritional support can help you learn how to fuel your body efficiently. And let’s face it, when we feel better physically, we feel better mentally.

Mental and physical wellness look like improved sleep improved digestion, and improved physicality. These three aspects of wellness alone lead to a stronger and more efficient immune system – which means fewer illnesses. 

Untreated Injuries Can Lead to Bigger, More Expensive Problems

Over the years, our practice has seen even seemingly small stress injuries turn into months off of work. Carpal tunnel syndrome, neck/back pain, and migraines can all initially seem like they’ll resolve themselves. When left untreated though, they can insidiously become more debilitating types of injuries – leading to time taken off work, and for many, a loss of wages. This kind of stress can lead to a further deterioration in your health. 

This Doesn’t Have To Be You

The good news is, our practice has so much experience in holistic wellness. Our clients come ready to learn and do the work. They are committed to their health, and are serious about creating new habits and routines not only for themselves, but for their families. Your body has an innate ability to function intelligently by running a series of complex systems that rely on proper nutrition, balance, and coordination.

We have remained committed to evolving with you, and with the demands of your life. Your life can be vibrant and exciting, as long as we take care of it! This is the best investment you can make.

Why do Athletes Rely on Chiropractors?

Competitive sports require skill and precision, meaning even a microsecond delay in movement can determine whether they win or lose. Athletes require every bit of speed, flexibility, strength, and pain free movements that they can get in order to perform at the top of their class.  This is why Chiropractors are kept on deck. Other forms of pain relief can dull reaction times and can make athletes susceptible to addiction, while other more invasive treatments can keep them from their sport for extended periods of time. The role of the Chiropractor is to help relieve pain, while maintaining the body’s balance, flexibility, and optimal strength – the least invasive forms of treatment with the most positive outcomes.

Common Sports Injuries Requiring Chiropractic Care

Injuries that are often seen in athletes include those related to knocking the spine out of alignment, causing added stress to muscles, joints, nerves, discs, and ligaments. Studies completed over the last decade suggest that Chiropractic care outperforms other medical options when it comes to reducing pain and restoring normal function and athleticism. In addition, Chiropractic care provides pain from more common sports injuries like groin pain, tennis elbow, headaches, back and shoulder pain, and ankle and knee injuries.

Not Just Injuries

Athletes don’t just visit the Chiropractor when they injured either. World class athletes like Tiger Woods and Tom Brady (among many others) routinely visit their Chiropractor to prevent injuries and to boost their performance. “Chiropractic just makes you feel so much better,” says New England Patriots quarterback Tom Brady. “When I walk out of the clinic, I feel like I’m about three inches taller and everything’s in place. And as long as I see the Chiropractor, I feel like I’m one step ahead of the game.”

Other Benefits

Aside from pain relief and realignment, here are some benefits that chiropractic care can offer athletes:  Fewer Injuries. Issues with alignment will cause stress on the body and can lead to injuries. Your Chiropractor will keep your musculoskeletal system in good working order so your body will be less prone to injury. Reduced Recovery Time. Chiropractic care minimizes the healing time by relieving the irritation between misaligned vertebrae. Some other techniques offered by your Chiropractic team are massage and stretching, tools to break down scar tissue, release of deep muscle tension, and electrical muscle stimulation to release tension near the surface. Improved Performance. When there is a spine misalignment, all the other systems in your body cannot function optimally – and your athletic performance will suffer. Regular adjustments are a preventative measure, and will keep your body functioning smoothly overall. This will improve your speed, strength, range of motion, flexibility, and your overall performance. Improved Training. We can help you improve your training by helping with gait improvement and proper form. Many athletes see us any time something feels “off.”

We Are Not Just For Repair

If you are an athlete, seeing us is just as preventative as it could be for treating injuries. We specialize in preventative mechanics, as well as maintenance and repair!  

Your Sleep Is Affecting Your Health

I know, you’ve heard this a million times. But the truth is, your sleep is imperative to your health, how your body repairs itself, and your mood. There are so many variables to consider when it comes to how well you do or don’t sleep, but in the interest of sticking with one – let’s consider the mattress you are sleeping on. Beyond the price tag, there are things to consider when making this important purchase. 

Your Quality of Sleep is Affecting Your Health

The quality of your sleep can have such a significant impact on your quality of life that cost should be considered as predictor as to how well you will invest in your health. Sleep deprivation can cause a decrease in your productivity in work, the number of sick days used, and increased injuries as a result of delayed responses and accuracy. Consider the lost wages as a result of not sleeping well. 

Sore Neck or Back?

Even something like waking up with a sore neck or back will have a direct impact on whether you even make it in to work. The quality of your mattress can be a huge predictor of how well you are maintaining your musculoskeletal health. So here are a few things you should keep in mind when making a decision this important. 

When Should A Mattress Be Replaced?

This is a simple one. Once you begin to wake up with sore or aching muscles, this may be the time to switch to a newer mattress. Typically, 10 years is the time to replace the mattress, but again – if you are feeling sore on an older mattress, start shopping around. A medium firm mattress is often the most beneficial for those with chronic low back pain. Sticking with a medium firm mattress has been shown to decrease pain, improve sleep, and generally support your spine better than alternatives.  Generally speaking, the standing posture of your spine should mimic that of your sleeping position. With this in mind, custom made mattresses are often the most beneficial in reducing pain because on the opposite side of the spectrum, soft mattresses decrease excessive force on your joints – but can promote sagging of the hips that cause hip and back pain.  In addition, adjustable bed bases have been associated with increased sleep quality.

This is An Important Purchase

Purchasing a mattress should be just as important as purchasing a car. You need to see it, test it out, lay on it, roll over, and adjust to ensure it is the right fit for you. With so many options, it’s important to do your research and take the time to explore the specific features you may require. 

Your Sleep Matters to Us

It just makes sense that if you are taking care of one aspect of your joint and body health, that you cover all of your bases. Your body heals when you sleep well since this is the time it takes to rejuvenate itself, so you can look and feel your best. Take your time when making a purchase like this, your health depends on it.

Winter Driving and Your Health

Winter has arrived and there are so many changes not only to the weather, but to our lives when the seasons change. Gone are the roller blades and bike rides, we’ve got so many other hazards to avoid when the snow and ice hits. Aside from ensuring your home is winter-proof, including cleaning your gutters, repairing leaks, and checking all your weather stripping – your car will be a job in it’s own. Winter proofing your car is an essential part of being winter ready. Simple adjustments can make a world of difference when faced with snowy or icy roads, and we require added items in the event that your car breaks down and you have to wait for help. Here’s a list of “things to-do” to ensure you and your car are winter ready.

Winter Maintenance

Now is the time to take your car in for a tune up. Your mechanic will give your car a once over to ensure all of your fluids are topped up and will look for any potential hazards. They may recommend rust proofing, which is often the cause of eroded fuel and brake lines. And don’t overlook those winter tires, the extra deep grip can help you maneuver through the snow better. 

Keep Your Gas Tank Full

Aside from ensuring it won’t ice when levels get very low, having a full gas tank adds weight to your car – which makes it less likely to slide on snowy roads. You also never want to run out of gas in the winter, it’s just not safe and is completely avoidable.

Keep an Emergency Kit in Your Car

An emergency kit  is something you don’t want to be without. It doesn’t have to be big, but it should be stocked with the following items:

• First aid kit
• Blanket
• Dry clothes
• Small flashlight
• Phone charger
• Booster cables

Chances are you’ll never have to use it, but being prepared if you do need it will make a world of difference in your experience. Winters can be harsh, and you’ll want to be prepared if we are hit with an unexpected storm or simply roads that haven’t been cleared.

Relax and Enjoy

Finally, while driving over the next couple of months – relax. Tense muscles while driving can lead to muscle strain, pain, and headaches. If your drive is taking much longer than usual, pull into an area that you can safely get out of your car for a few minutes to stretch and move around to keep your circulation going.  Maintaining your appointments with us over the winter months will help you to avoid soreness, injury, and even stiffness associated with hours a day in a car. And of course stretching and an exercise routine will help keep you limber. Otherwise, enjoy the season and be safe!