Children and Backpack Safety

Did you know that more than 50% of youths will suffer from at least one back pain episode during their school years? 

Each day, kids are carrying laptops, textbooks, and more, adding up to serious pounds of stress on their backs. With such a heavy load, injury can result more than most parents realize. Your children may find themselves unable to enjoy leisure or sports activities, though often, the stress of carrying a backpack adds up over time – meaning plenty of kids don’t even realize their pain isn’t normal.

One investigation carried out by CNN showed that students carried up to a 25-pound load in their backpacks. Research suggests that a backpack should not exceed 10% of the wearer’s body weight.

A heavier load may lead to discomfort, postural changes, and an inability to participate in activities.

How to Choose the Right Backpack

So, what can a parent do? It all begins with seeing whether your child needs a change. If you see that they are straining, shifting posture, rubbing at their neck or shoulders, or report numbness or tingling in the arms, it’s a sign that their backpack is having negative effects on their body and health.

• Look for lightweight bags. You don’t want the backpack’s weight to start adding up before anything has been put inside of it! 
• Check the straps. The shoulder straps should be wide, and it’s helpful to have a waist strap as well, which will help distribute the weight. 
• Use the pockets. A backpack with many compartments means the weight can be more evenly balanced. 
• Pack lightly. Make sure your child isn’t carrying anything unnecessary in their backpack – only what is required for that day. 
• Wear it properly. Adjust the straps so that the backpack sits flush against your child’s back. Make sure you can slide a hand between the pack and your child’s back so that it’s not too tight.

When you consider each of these factors during backpack shopping, you can make the best possible choice for your child’s spinal health.

A Few More Helpful Tips

Many kids like to wear their backpack over a single shoulder, allowing the majority of the weight to hang off one shoulder. Make sure they utilize both straps rather than adding tons of stress to one side of the body. Similarly, avoid bags that are messenger-style or do not otherwise allow that balanced weight distribution.

If a pack worn on the back adds too much stress to your child’s body, or if it otherwise simply seems not to work for them, consider one that is on wheels. They can be wheeled on the floor, allowing the load to be taken off your child’s body.

Have further concerns about your child’s back? Consider bringing them to us for a checkup. With a wealth of expertise in spinal health, a we can check your child’s back, spine and posture. We can advise you on any concerns that are found after a thorough examination, including the next steps to take if any are necessary.

What Types of Headaches Can Chiropractic Help With?

If you’re a headache sufferer, you’re not alone. In fact, the WHO states that 50% of adults around the globe experience at least one headache a year. Knowing you’re in good company, however, doesn’t do much when you’re struggling with the pain.

So what can you do, and what might really help you if you want to live without the discomfort and inconvenience headaches bring?

Tricky to Pinpoint the “Why”

A headache can feel vastly different depending on the person experiencing it and the cause of their pain. It may be a light form of discomfort or a heavier pressure that causes a disruption to a person’s daily activities. The pain might last for a shorter term, or go on for several days.

Part of the difficulty in finding a lasting solution for headaches is in determining the cause. Because there are so many different ways a headache can be caused, it can be tough to pinpoint exactly why yours is happening. That’s where chiropractic can bring huge benefits. A chiropractor gives a thorough examination and consultation to each new patient, which can help in determining the “why” behind your headaches.

Some of the most common sources worth investigating are

• Joint dysfunction
• Muscle tightness
• Poor posture
• Stress
• Alcohol 
• Loud noises
• Sleep deprivation

Like many other forms of musculoskeletal conditions, chiropractic may be able to help those experiencing certain forms of headaches. Some headaches to consider include

Tension. This extremely common type of headache is described as a tightness around the head. Stress is usually a trigger for tension headaches. You could try some stress management tips, applying a cold pack or hot pack and working on posture improvement. A chiropractor can be a great resource here.

Migraine. A migraine can be experienced differently from person to person.  The symptoms can include nausea, vomiting, light sensitivity and disturbed vision. There are seemingly countless theories about the cause of migraines, and they can last for hours or days.

Cervicogenic. This type of headache comes from the neck or the vertical spine. The origin can be addressed through chiropractic adjustments and exercises that will address the dysfunction that’s causing the pain.

What Can Chiropractic Do?

There are a variety of treatment options we can use in addressing headaches. As mentioned above, there are chiropractic adjustments that can include manual and soft tissue therapies. We can also walk you through appropriate lifestyle modifications and therapeutic exercises that can help relieve your headache pain.

Don’t make the mistake of not taking headaches seriously. Just because many people in the world experience them doesn’t make having a headache normal. If a headache comes on suddenly and leaves you in severe pain, or follows a head-related injury and has any worrying additional symptoms, be sure to seek emergency attention immediately.

Stretch Right For Your Run

It’s the time of year when you can get outside and enjoy yourself without having to be too concerned about the weather. With no cold fronts coming in, and no icy ground to worry about, it’s the perfect time to start upping your running game. Or if you’re not quite at that level of fitness, how about heading out for some brisk walks? Both have great benefits, and you can start slowly and build up as you feel your stamina and energy increase.

One big problem that is often overlooked: that even when you’re out for a brisk walk, stretching is incredibly important.

And that even counts for those who aren’t active! When you stretch, you keep your muscles strong, flexible, and healthy. Without proper stretching, your muscles will shorten and become tight. When you try to use them, they won’t extend as they should, which puts you at risk for issues like:

• Joint pain
• Strains
• Muscle damage

Stretching isn’t just for active people, and anyone can benefit from performing some stretches once or twice a day. There are, however, certain stretches you can benefit from doing before you head out for that jog, run or walk.

#1: Calf stretch

Reach out your arms and place both your hands on a wall. Your feet should remain comfortably apart with your toes pointed toward the wall. Place one leg back from the other with the knee straight and your foot remaining flat on the ground. With the front leg, bend the knee so your hips move forward. Lean slowly toward the wall.

#2: Thigh stretch

The front and sides of your thighs can be stretched by standing, with a wall or chair nearby in case you need support. Pull your leg behind you with the corresponding hand. Pull your shin toward your thigh and keep your knee downward to ensure you don’t hurt your knee joint.

#3: Piriformis and glute stretch

Lie down on your back with your knees bent. Cross your left ankle over your right knee. Grab behind your right knee and bring your leg toward your chest. Then, switch to your right ankle and cross that over your left knee, stretching both sides.

#4: Low back stretch

Don’t think that stretches for physical activities like running should only be about the legs. Your full body is involved, including your back. One easy stretch is to lie on your back and then grab both knees, pulling them to your chest.

#5: Full spine stretch

Lie on your back with your arms stretched to the side. Bring your right knee in toward your chest and let it fall to the left while your right arm is extended. Keep that arm and shoulder blade on the ground to feel a stretch in the spine.

As always, exercise appropriate caution when stretching. Though you’ll certainly feel it, any feeling of discomfort or pain might mean you’re not quite ready for the stretch you’re performing. You can always ask us, if you’re uncertain about the stretches that might be best for you.

Where Does Chiropractic Fit Into Your Health Plan?

There is no shortage of practitioners to turn to when you want to improve or maintain your health. How do you know which is right for you? It can seem pretty difficult to navigate, even for those who consider themselves knowledgeable about the benefits of different healthcare disciplines.

Who’s On Your Team Matters

Have you heard of the idea of integrative healthcare? It involves the collaboration of healthcare professionals that help you achieve your goals. A chiropractor is qualified to assess, diagnose and treat issues that affect your musculoskeletal and neuromusculoskeletal system.

When a case is outside of the scope of chiropractic, a chiropractor will give a referral and explain to you why, and how the referring professional may be able to help you. Then, they can collaborate with that other professional to support your ongoing care.

This team approach ensures you get the best of the best, benefiting from the combined knowledge of different practitioners. But what do some of the professionals in the world of alternative healthcare actually do?

It’s important to understand that so you can maximize your benefit from each. Some of the most commonly used include:

Chiropractic. This form of holistic care is focused on improving your overall wellness. With precise adjustments, joint function is resorted and the nervous system is supported without the use of medicine or surgery.

Physiotherapy. A physiotherapist Aims to prevent, assess or treat injury, disease or disorders in movement and function. They work with patients to improve their mobility, rehabilitate injury and more.

Massage therapy. Massage on its own can be incredibly beneficial, but a registered massage therapist can go deeper and create a treatment plan based on your needs and preferences. It can give a boost to your physical, mental and emotional well-being.

Naturopathy. Naturopathic medicine combines modern science and traditional, natural forms of medicine to stimulate the body’s healing power. To get to the underlying cause of disease, a naturopath may use therapies like nutrition, botanical medicine, acupuncture, hydrotherapy and more.

Acupuncture. This therapy is designed to stimulate the release of endorphins to relieve pain, increase energy, improve your mood or boost your body’s overall function. Though specially designed needles are traditionally used, hands, electricity or a laser can also be used to achieve the desired outcomes.

How to Know What You’ll Benefit From

Though the above is just a small sampling of some of the alternative forms of healthcare commonly used, there are too many to name! As such, it can be tough to navigate which is right for you. Add to that how each practitioner may take their own approach, unique from the next, and you might be feeling a little lost.

By taking an interdisciplinary approach to your healthcare, you’ll end up feeling more educated and knowledgeable about how to manage or prevent health conditions that can affect your level of wellness. 

A Pain In the Back

Are you one of millions of people around the world that suffer from back pain?

It’s more common than you might think.

Estimates say that up to 80% of the population will suffer from back pain at some point during their lifetime.

Back pain can come on suddenly, or it can build up over time until it becomes unbearable.  The discomfort can occur from something simple, such as bending down to pick up an object off the floor. Or it may have cumulative effects, like from a car accident where the pain has simply continued to increase over the years since.

Acute, Chronic, or In Between?

Your symptoms can be described based on the amount of time that you have had them.

Acute pain has been present for 6 weeks or less. It can also be used to describe pain that comes on quite suddenly.

Subacute describes pain that lasts for more than six weeks, but no longer than 3 months.

Chronic pain is a persistent form of discomfort just doesn’t seem to respond to anything. It lasts for more than 3 months with little or no improvement over time. Since the majority of cases of back pain recur, most can be referred to as chronic.

How the Pain Sets In

As is the case with any health-related condition, it’s important to understand the cause behind your back pain. Some of the most common include:

• Strain. Overuse or improper movement can strain the muscles or ligaments in your back.
• Disc problems. The vertebra of your spine are cushioned buy the discs that are located in between. The soft material can rupture or bulge, pressing on a nerve. 
• Arthritis.  though you may at first associate arthritis  with the hands, it can happen in your back, too.
• Osteoporosis. Just like any other bones in the body, the  spinal bones can become brittle.

 What You Can Do About Back Pain

Sometimes, you can notice a pretty big difference in your pain just from giving yourself a break. Refrain from any strenuous activities that may oplace further strain on your back. Prioritize getting proper sleep each night. Resting for a few weeks may give you more relief than you think. In many cases, however, you can benefit from taking further measures to beat your back pain.

Each year, between $6-12 billion is spent on low back pain care. Back pain results  in missed working days, and takes a significant toll on your personal life, too. It is of vital importance that you focus on your recovery if you suffer from back pain.

If you have never been to a Chiropractor, it may be time to consider what Chiropractic can do to help your back pain. In numerous studies performed all over the globe, Chiropractic has been shown to be highly effective in many types of musculoskeletal conditions, including back pain. Give us a call to schedule a full evaluation that pinpoints the exact cause of your pain.

The Many Types of Ankle Pain

Have you ever stepped on an uneven surface and had your ankle twist? A strain or sprain can be painful and leave you with long-lasting problems. Perhaps you’ve even suffered the misfortune of a broken ankle bone, which can affect any of the three bones that make up the ankle: the tibia, fibula and talus.

If you have struggled with ankle-related problems before, you’ve likely felt frustrated with how long they can take to resolve. Many people who have had an issue with their ankle find that episodes of pain continue to recur.

Here are some of the most common sources of ankle pain: 

• Sprained ankle. Your ligaments can become stretched and torn. These ligaments hold the ankle bones together. You may experience bruising, swelling and pain as a result. 
• Rheumatoid arthritis. This condition occurs when your immune system attacks your joints, which may cause pain in your ankles. 
• Osteoarthritis. When the cartilage at the end of a bone wears off, the bones rub on each other, leading to pain. 
• Flat feet. There is an arch between your heel and the ball of the foot. When you stand, a hollow area should be created. If not, it is referred to as flat feet. Flat feet can be inherited, or may be a result of injury. If flat feet cause your ankles to go out of line with your knees, pain and swelling will occur. 
• Fractured ankle. If any of the three bones that make up your ankle break or crack. If you have a break in the ankle, you will know due to the high level of pain and swelling. It’s essential to seek emergency treatment in such a case. 
• Achilles tendinitis. Your Achilles tendon connects your heel to your calf muscles. If this tendon is strained, it can cause tiny tears. The back of your ankle will feel tender, swollen or warm.
• Bursitis. There are bursa, which are fluid-filled sacs, between the tendons and bones in the ankle. They may become inflamed due to overuse, improper footwear, or arthritis. 
• Infection. Be sure to look out for fever, swollen, warm or red areas and general signs of sickness. If these accompany your ankle pain, you may have an infection that requires immediate attention. 
• Chronic lateral ankle pain. This is a category all its own because of the many causes. It may be the result of a past sprain if the ligament remains weak. There are several possible reasons behind this type of pain, and the proper treatment will depend on which yours is.

How to Relieve Your Pain

The treatment that is right for your particular ankle pain will depend on what the cause of it is. There is some general advice, however, that can be followed for an acute form of injury that can be treated at home with RICE: 

Rest
Ice
Compression
Elevation

If you are unsure of where to turn, consider visiting us. We are trained in human anatomy and have a keen understanding of body biomechanics – including your ankles. If Chiropractic is not appropriate for your particular concerns, you’ll be informed immediately so that you can find the right place for you. 

Why Your Feet Matter (More Than You Might Think!)

It’s tough to juggle it all in this day and age. Thinking about your health isn’t always the first thing on your mind. Your feet are, literally, the furthest in your body from your mind! But that doesn’t mean they don’t affect your health.

In fact, the feet contain nearly a fourth of your body’s total number of bones. There are twenty muscles in each foot, giving you the ability to walk, run, or complete your daily activities. Those muscles are surrounded by bones and ligaments that give the foot its structure.

Since the feet are complex, they’re prone to many different problems. The most common include

• Achilles tendonitis/tear. Your Achilles tendon is the largest tendon in your body. It connects the calf muscles to the heel bones. Since it runs down the back of your ankle, it’s used a ton, which can lead to inflammation. Achilles tendonitis or tears are common when inflammation occurs repeatedly, building up damage over time. It may also happen as the result of an acute injury. 
• Ankle sprain. Ligaments keep your ankle joint from moving too much to either side. When a ligament is stretched or torn, it’s referred to as a sprain. Most sprains aren’t serious, but if the pain or swelling doesn’t go away, you’ll want to see a professional. You may experience repeated sprains after your first due to weakness. 
• Stress fractures. Since the feet are prone to receiving so much force from meeting the ground, the bones can become fractured. This microscopic form of damage can accumulate over time or from a sudden change in physical activity. 
• Ankle fractures. Just like the foot, the ankle can be fractured. The difference is, however, that it isn’t a small stress fracture like the ones that happen in the foot. Ankle fractures are a serious injury, and can even result in a bone protruding from the skin. 
• Plantar fasciitis. This is a common form of injury, happening to nearly two million people each year. There is  band of tissue in the arch of the foot called the fascia. When inflamed, it causes sharp pain in the heel.

What You Can Do About Foot Injuries

If you’re an active person, you are more likely to have a foot or ankle injury, which is important to consider. Foot problems can occur, however, to non-athletes, too. There are a few tips to follow to ensure that you avoid foot-related injuries: 

1. Get properly fitted shoes. If your shoes don’t fit you right, they will cause you problems. This particularly goes for high heels or shoes that are too narrow. 
2. Elevate your feet. When you get home, take a load off – put your feet up and relax! 
3. Stretch it out. Before you engage in activities that may be tough on your feet, be sure you stretch, which warms up your muscles and reduces your chance of injury. 
4. Look into shoe inserts. Orthotics can be custom-made to suit your feet, giving you the extra support you need. 
5. Visit us for a Chiropractic assessment. We are trained to evaluate the joints of your body and can determine if you’ll benefit from having an chiropractic adjustment. 

The Link Between Creativity and Your Mental Health

When you think of creativity, what comes to mind? Is it sculpting, painting, pottery? Sure, those are all forms of creativity, but if you’re one of the people who think “I’m just not creative,” you may be wrong.

There are tons of creative behaviours you can engage in, from adult coloring books to gardening and cooking, journaling and singing. Don’t limit yourself to the bigger, more well-known forms of artistry.

So, why be creative? Creativity allows you to express yourself without using words while focusing your attention in a way similar to how meditation works. It’s been shown to improve your mental and physical health.

The Benefits of Practicing Creativity

Studies have shown some far-reaching benefits of creativity, such as

1. A higher level of happiness. When you get absorbed in a project, you get into what is called flow. You lose all sense of time in the task at hand. When you are creative, the brain is flooded with dopamine, your feel-good hormone.  
2. Decreases the effects of dementia. Research shows that being engaged in creativity is an effective treatment for dementia. Patients were able to sharpen their senses and regain some of their personalities. 
3. Diminishes anxiety, depression, and stress – plus, it processes traumatic experiences. Creativity in various forms can help you manage your negative emotions or express an experience you haven’t been able to put into words. 
4. Boosts your immunity. If you write daily, studies show that you will have a stronger immune system. Similarly, listening to music can rejuvenate your immune function! 
5. Improves cognitive function. In particular, playing an instrument means that you may have better connectivity between your left brain and right brain, which means better cognitive function.

Get Lost In Your Art

Writing, drawing, painting, trying new recipes – there are so many ways you can be creative.  When you create, you are allowing your thoughts to get into a flow. Rather than dwelling on any thoughts or categorizing them as negative or positive, you can simply let them be thoughts that float by, similar to clouds in the sky. Over time, your brain can be altered for the better, just like it is in meditation.

The idea of flow means that while you’re engaged in creativity, the outside world ceases to exist for a time. You can forget about internal and external chaos alike.

Researchers at Harvard University found that meditation can change the grey matter of your brain and provide energy for your neurons. These changes may lead to improved memory and mood, as well as reduce your stress.

If you’re feeling like your mental or physical health needs an upgrade, there is plenty of options for you within creative practices. Consider a form of exercise, which can also help you get into the flow. Or find an activity you used to love but haven’t gotten to do lately, and make some time for it. Turn a chore, like gardening, into an activity that you can enjoy by planting your favourite flowers or changing up your yard.

There are plenty of ways to be creative. Think about all the things you love to do and get out there to try out some new hobbies!

I Have a Herniated Disc! Now What? 

A herniated disc is one of those health conditions that most people have heard of, but few very know what it means. With any luck, you’ll never need to experience it firsthand! But it’s important to understand what a herniated disc is, what the symptoms are, and what you can do if this often-difficult disc issue ever strikes.

As you may already know, your spine is made up of different segments called vertebrae. Each vertebra is cushioned by a spinal disc. When these discs are healthy, they’re like shock absorbers for the spine. These discs are what keep your spine flexible and mobile as it should be.

In some cases, however, a disc may become damaged. A herniated disc is one that has bulged or even broken open. It’s also commonly referred to as a slipped disc or a ruptured disc.

Why Do Our Discs Get Damaged?

There are plenty of reasons you could end up with a herniated disc. Our spines, though meant to take wear and tear, can end up with too much of it over time. The most typical cause of a herniated disc is that wear and tear, which occurs over time. The discs of our back should remain flexible and hydrated, but they can lose fluid and become less flexible.

The outer layer of the disc, once it loses some of that hydration, can get small cracks or tears. The disc itself can slip through those, making the disc bulge or break open.

Wear and tear isn’t, however, the only cause of a herniated disc. It can also be the result of an injury. It could be something like lifting a heavy object or even a simple sneeze! That’s just one of many reasons to take it incredibly seriously when you have back pain, particularly if it turns chronic.

It’s of the utmost importance to remember proper lifting techniques, to take it slow, and to ensure there is never more pressure than necessary on your back. When performing repetitive activities, be sure to reduce the stress on your spine as much as you possibly can. 

The Signs of a Herniated Disc

It’s important to know that one of the symptoms that you may have a herniated disc is: nothing! That’s right; there may be no pain involved that would make you realize an issue is present. It’s only if the herniated disc presses on a nerve that you’ll experience discomfort. If that occurs, you may notice 

• Pain down the leg
• Tingling or numbness in one leg
• Weakness in the leg
• Severe muscle spasm and pain

What to Do to Get Help

If you experience pain that doesn’t go away in a short time period, it’s time to get help. Give us a call as quickly as possible. There are several avenues of treatment for a herniated disc. An adjustment can reduce the pressure on your spine, relieving your pain and get you back on the path to living your life! 

How to Use the Power of Positivity In Your Life

For decades now, we’ve been hearing all about the power of positivity. There are bestselling books, online articles, and podcasts that are all about being more positive. So what’s behind this phenomenon, and how can it be of benefit to you?

Often, people think that positive thinking means they ignore the less pleasant situations in life. In actuality, it just means that you see those times of unpleasantness in more positive, productive ways. You think the best is going to happen, and you’re able to see silver linings. Getting there, however, takes work.

Research shows overwhelmingly that thinking positive and being optimistic has incredible effects on your health and well-being. These may include 

• Increased life span
• Lower depression rates
• Lower levels of pain
• Greater physical and psychological well-being
• Improved cardiovascular health 
• Reduced risk of cancer, respiratory illness, and infections
• Better ability to cope with stress and hardship

From the list above, you can see how beneficial positive thinking would be. But how do you get started, if you’re not already feeling very optimistic? 

The Daily Life Habits You Need

Your first step is to identify when these behaviors are occurring. Then, you need to focus on how to shift this negativity into positivity. Remember, this is a process that will take time and practice. Creating new habits does not occur overnight! 

Here are some steps you can take toward being the best version of you: 

1. Identify which areas you need to make changes in. You may think negatively about your your job duties or a relationship with someone in your life. Focus first on one area rather than feeling pulled in so many directions. Consider some positive ways to manage the stress in this particular area of your life. 
2. Check your thinking. During the day, have regular intervals where you assess your thoughts. Are they mainly negative? Look for a positive spin you can put on them. To remember that you need to evaluate your thoughts regularly, consider setting a phone alarm. 
3. Remember the power of humor. Laugh, smile, and look for the humor, even in your typical, everyday activities. During difficult times, this can carry you through. Not feeling it? Fake it until you make it. You may find your pretend smile becomes genuine more quickly than you thought possible 
4. Consider other aspects of your lifestyle. If you want your mind to be healthy, your body has to get there first. Eat the right foods that support your well-being. Move your body regularly. Get ample amounts of sleep. Manage your stress levels. 
5. Have the right people around. You want to surround yourself with supportive people who you can turn to for good advice and positive feedback. Negative people can often increase your stress levels, which is the last thing you need when you’re trying to make positive life changes. 

Remember, you are your own worst critic! But by drowning out the negativity with positivity, you will start defaulting to the positive self-talk. 

Happy 2026!

Remember we are here to ensure you are as healthy as possible for 2026! Let’s make 2026 your best year yet, and here are some tips. Especially the information about Keto diets. This time of the year we get a lot of questions about diets.

How to Lift Without Getting Hurt

It’s happened to nearly all of us: you bend down to pick something up or carry a heavy load – and something seems to suddenly “snap.” Before you know it, you’re on the ground and in serious pain. What just happened? 

It can result from the simplest of actions. But suddenly you’re immobilized, and the slightest movement produces agony. If this happens to you, you will want to call us right away!

Learn What You Can Do

When you don’t lift objects in an optimal manner, it can affect your muscles, joints, discs, and ligaments.

To avoid becoming a statistic, it’s important you know how to lift. Here are a few easy guidelines to follow: 

1. Think carefully. Before lifting, consider what the load is and how to do it properly. Will you need help? How far do you need to take it, and is there any equipment available that can assist you? 
2. Clear the area. Remove any clutter around that you could potentially trip on. Make note of any surfaces that aren’t completely flat, so that you know what to look out for. 
3. Stand with feet shoulder-width apart. Then squat down, bending only your hips and knees. If need be, put one knee on the floor, with the other bent at a right angle. Slowly lift by straightening out your knees, then hips. 
4. Consider your posture. While lifting and carrying, look straight ahead. Your back should be straight, chest out, and shoulders back. That will mean your upper back area is straight, while the lower back has a slight arch. 
5. Avoid twisting. Keep your core muscles tight. If you turn, do so by pivoting your feet, not by twisting your back. 
6. Hold the load close. Keep your load close to your waist, which will reduce the pressure placed on your back. Hugging the load close will also ensure you have a good, tight grip, and aren’t likely to drop it. 
7. Carefully set down your load. Just like when you lifted, lower your hips and bend at the knee, careful not to let your back take on the weight. 

Know Your Limits!

Take help when it is offered or ask for help when it’s available. If you don’t think you can easily manage carrying the load, do not try to lift it. There’s a tremendous difference between being ABLE to lift a heavy load and being able to SAFELY lift a heavy load – don’t be afraid to accept some help. And if injury does occur, be sure to call us right away!

What Is Keto?

This time of the year, there is a lot of information about diets, and you’ve likely heard plenty about “keto.” This term is a shortening of “ketogenic,” which is a style of eating that has become popular in recent years.

Whether or not a keto-diet is right for you, here’s some great information about it.

Back in 1920, the ketogenic diet was first in use – to treat epilepsy in children. Today, however, it’s become more known as a way to lose weight. 

How to Eat Keto

The main tenet of keto involves depriving the body of carbohydrate sources it can use as energy. When this occurs, the body has no carbohydrates to burn up, and it converts fat to what are called “ketone bodies.” These ketone bodies reduce the feeling of hunger, which may produce weight loss. This rapid weight loss, however, is mainly due to a loss of water stored in the body.

The typical keto diet includes

• 5% of calories from carbs
• 25% of calories from protein
• 70% of calories from fat

The mainstays of the keto diet include eggs, fish, full-fat plain yogurt, cheese, nuts, poultry, meat, coconut oil, olive oil, avocado, and low-carb veggies like kale, spinach, and lettuce. 

Foods to avoid on keto include bread, potatoes, lentils, beans, peas, cereals, sweets like cookies and pastries, and fruits or vegetables that are higher in sugar, such as beets, corn, apples, oranges, and carrots.

Eating a ketogenic diet requires quite a shift in the diet that most people currently have. If you’re considering eating in this manner, be sure to consult a medical provider to check whether it’s appropriate for you. Then, you may want to begin with taking all non-keto foods out from your fridge and pantry, and finding a list of keto foods to shop for on your next grocery trip. 

What the Research Says

There have been numerous studies on the keto diet and its effectiveness for various purposes. Research is lacking, however, on long-term safety as well as effectiveness. Keto has been found to provide short-term weight loss.

Many athletes and active people eat in this style because it allows their body to burn more fat during low-intensity and moderate-intensity exercise. Others, however, feel carbohydrates are a key brain and nervous system fuel, making them a good fuel source for varying levels of exercise.

You should know that there are side effects to keto that people report. Eating in this high-fat, low-fiber manner can result in nutritional deficiencies that produce rashes, cramps, and constipation. A higher fat consumption can cause digestive problems for many, as well.

One of the most important facets of changing your diet to consider is what you may be able to cut out to make a positive change. For example, whether keto or another type of diet, eating less processed, lower-sugar foods is going to be a great choice for anyone. Concentrate on filling your plate with vegetables and whole foods to make sure you’re getting the nutrition you need!