Expand Your Abilities

One of my favourite conversations from people in the practice is always when they start to observe (and are often surprised)  they are that they are able to do ‘so much’ without physically harming themselves, how they feel they are able to deal with stress more effectively or ‘handle more’ before feeling overwhelmed.

Let me remind you: The body is amazing!

Every minute of the day your body is coordinating a multitude of activities…your heart is beating and sending blood and oxygen to all your cells; your lungs are expanding and contracting to exchange oxygen with the environment; your digestive track makes use of the food you take in to give you energy and will remove wastes; your immune system is constantly fighting microorganisms that try to inhabit your body…I could go on and on. Your body can do all these things simultaneously, every second of the day, because your brain is coordinating it all.

Spinal subluxations are caused by stress (physical, mental, emotional & chemical) but they also create stress within the body.

Chiropractic adjustments work because they remove stress from your nervous system and maximize your brain’s ability to coordinate all internal activities, and yes, your joints will move better too! Healthy joint function allows you to move freely, without pain, and push yourself more to become stronger, fitter and more flexible if you choose to.

You are designed in perfection to be who you are, to express every gift inside you, and to perform!
It’s up to you to use those skills, to pursue your interests, and to take responsibility for your health and ensure your body performs the way it was designed to.

Forget limitations, the goal of your care with me is to help your body thrive in every possible way by removing stress from your nervous system, and then guiding and supporting you in developing other health habits.

Chiropractic helps your ability to work, play, and live with a full range of physical abilities and emotional awareness, and ultimately to expand your potential.

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Fertility & Chiropractic

It’s always exciting for me when couples who have struggled with fertility, and who have often tried numerous other therapies and sometimes invasive interventions in hopes of conceiving are able to do so after consistent chiropractic care.

Not limited to fertility challenges, other problems with reproductive health in both men and women such as menstrual irregularity, PMS, menopause, and impotence and erectile dysfunction have also shown improvement and resolved with chiropractic care.

What’s the chiropractic connection?

Every part of your body works better with a spine that is moving properly.

Spinal misalignments (subluxations) cause muscle imbalances, joint irritation, inflammation, and early degeneration. Most crucially, subluxations disturb the healthy mechanical and neurological functions in the body. Subluxations in the lumbar spine and hips and can lead to dysfunction of the internal organs in the lower abdomen, particularly the bladder, bowels, ovaries, uterus, and prostate gland.

Doctors of Chiropractic correct spinal subluxations to restore proper motion and function within the body.

Many people find relief when they support their body naturally, and when combined with other lifestyle changes they feel and function better.

Instead of relying on medications (with side effects!) help your body heal from the inside-out with Chiropractic first!

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At A Desk? Ask Yourself These Questions

Unfortunately many people need to sit at their desk for many hours in a day, and this can create many aches and pains in the lower back, hips, neck and shoulders. However, there are a few changes that can be made to you workspace that may help, so review these questions and see what improvements you can make.

Do your feet rest flat on the floor?

Is there 2 inches between back of chair and  your knees?

If you are sitting on a chair does it support you lower back?

Can you easily reach your work without interference from the arms of the chair?

Are your arms and shoulders relaxed without interference from the chairs?

Is your mouse positioned centrally or do you have to rotate your shoulders or reach far to use it?

Is your keyboard level with your elbows are they in your forearms?

Are your wrists in line with your forearms or they bent to the sides or back far?

Is your keyboard on a flat surface or slightly declined is OK to

Is top of your computer screen at or slightly below eye level?

Can you see detail on your computer screen easily without leaning forward?

Are you able to read the whole screen comfortably without tilting your head up or down?

If you spend more than half your day combined on the computer or on the telephone do you have a headset

Are your keyboard and monitor located in the centre line in front of you

Do you take short frequent breaks throughout the day to reduce fatigue

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Practicing Gratitude

One of the easiest, most powerful things you can do everyday for your emotional and physical wellbeing is taking some time to set your mind on thoughts of gratitude. Why? Because what you dwell upon, expands.

“A Man becomes what he thinks about all day long.”

~ Ralph Waldo Emmerson

If you focus on what you don’t have, that’s all you will see. Focusing your thoughts on victories instead of defeats will help you develop an attitude of gratitude, and a greater sense of self-worth.

The health benefits of gratitude are an amazing example of just how connected the mind and the body are. Research shows the feelings associated with gratitude, appreciation, love and caring enhance health. When you find one thing, however small, to be thankful for and hold that feeling for as little as 15-20 seconds, many subtle but powerful physiological changes take place inside you:

~ Levels of the stress hormones cortisol and adrenalin decrease, supporting many organ systems and boosting your immune system

~ Coronary arteries relax, increasing the blood supply to your heart. Heart rhythms become more harmonious, affecting other organs and lifting your mood

~ Breathing becomes deeper, increasing the oxygen level of your tissues

Studies have shown that people who regularly practice gratitude report higher levels of alertness, enthusiasm, determination, attentiveness and energy when compared to those who do not.

Somedays, some weeks, this might not be as easy as it sounds! I get it. But as my dad says

“When you change the way you look at things, often the things you are looking at change.”

We can’t always change our circumstances, but we can always choose how we respond to them.

The secret to happiness is not found by seeking more, but in developing an appreciation for what we have.
Make gratitude part of your life by adopting more thankful thoughts or making the time to write them down.

A powerful exercise is the use of gratitude journal to reflect on day-to-day success, or simply take a few minutes to think of 5 things you are grateful for in your life. Chances are you won’t be able to stop at just 5! I do this every morning before I get out of bed, and my sons and I do this at dinner most nights (sure they roll their eyes sometimes, but I challenge them to it anyway!)

Make simple acts of gratitude part of your everyday life, and you will be pleasantly surprised at the shifts in your mental state and how much better you will feel.

 

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Sleep Considerations For A Healthy Spine!

Sleep is the time during which your body can focus on the activities of growth and repair. My hope is that you are sleeping 7-8 hours, and that during this time your body is in fact healing and recharging, but the position you sleep in, the type of mattress and pillows that you use can do more harm than a good night’s rest! Let’s review some of the considerations for each of these:

Mattress

Without proper support of your spine while you are sleeping you can create strain on the muscles and ligaments, and cause the spinal joints to become irritated. If you wake up in the morning uncomfortable or with low back pain, but can stretch and get rid of it, likely the mattress is not right for you. In general, other types of back pain will stay consistent throughout the day, and will be affected by different types of movement and activity.

When shopping for a new mattress determine your budget and needs, then do your homework before you go to the store. There are different types of mattresses, such as inner spring, latex, or memory foam, and it can be helpful to understand the benefits of each before you start testing them out. There are concerns about the fibres or composition of some mattresses, environmental and toxicity concerns with some of them, so be sure to learn as much as you can so that you can make a choice you are comfortable with. Most stores have a good return policy, be sure to take it vantage of it if you’re not comfortable on it after a series of nights.

Pillows

The type and number of pillows you use will either support your neck and all the spinal joints, ligaments and muscles, or cause damage! Your head should always be in a neutral position if you are sleeping on your side or back. Problems arise when people either use too many or too few pillows: With too many pillows the neck can be too elevated, hyper-flexed and tilted upwards, with too little support (a really flat pillow) the neck can be tilted back too far. One pillow usually sufficient it should have enough fluffiness to give you comfort, but not stretch your neck too far up her too far down, right in the middle at neutral is best. Memory foam pillows are great because they will contour to your shape. A good pillow can be expensive but it’s worth the investment to find a pillow that’s best for you.

Which Position Is Best To Sleep In?

An easy answer for me here: Side, or back. Never on your stomach!
When you sleep on your stomach you need to rotate your head one direction, and when you stay in this position for 7-8 hours you will strain and stretch the muscles in your neck. When people tell me they wake up in the morning with muscle spasms, extreme tension, and lack of mobility it’s often because their head was twisted to one side all night log. Another concern with sleeping is the position of arms. When you sleep with your arm up over head, you’ll develop shoulder injuries due to the lack of circulation, and interestingly this position also causes the lumbar spied to become compressed. Both are problems for the spine!

Sleeping on your side or back is always preferable. If you feel this is uncomfortable or causes any strain (see your Chiropractor to correct the problem!) but you can also place a pillow between your legs, or under your knees to see if that helps.

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So Much More Than Relief From A Muscle Spasm

Some of you know I recently attended a research day at Collingwood General & Marine Hospital during which time I shared information about how spinal adjustments impact brain function. This type of research brings me back to days of studying neuroanatomy and neurophysiology while I was completing my chiropractic studies, and I love it! I do realize though that the exact mechanisms by which a spinal adjustment affects your entire body may not be entirely entertaining to you, so let me try and break down some of this into a few simpler more applicable points:

Consider this 2011 study by 9 doctors using PET scan technology (neuro-imaging technique), which concluded that ONE CHIROPRACTIC ADJUSTMENT did the following:

1. Sympathetic tone was inhibited (ie. anti-stress effect) 

            When you experience a stressful feeling, the sympathetic tone goes UP, creating more muscle tension among other sensations. When you get adjusted this ability for the tone to go UP actually is restricted from happening. This literally means that your body has a harder time feeling stressed when you get adjusted.  Think about that!   Wow!

2. Salivary amylase was decreased (drop in the feeling of being stressed)

            This is a measurement of the type of saliva that is present in someone who is highly stressed. When you get adjusted the amount of this ‘stress saliva’ present in your mouth goes down.

3. Regional brain metabolic changes (the brain is greatly influenced by the spine)

            The metabolism of your brain is altered – it becomes more efficient in its firing (hence your general feeling of more energy) and it quiets down, just like it would in a stress-free environment.  This is why you will feel greater clarity of thought, more energy and greater focus when you are adjusted. It’s also why many children who struggle with attention in the classroom respond favourably to chiropractic care, and are able to increase their school performance without resorting to any medication.

4. Decreased muscle hypertonicity (relaxation of muscles)

            Muscle ‘hypertonicity’ means the muscles are more tight than they naturally should be. During a spinal adjustment the muscles around the neck, shoulders and back all release their tension – even in areas of the spine that weren’t actually touched! This is why for so many of you a proper upper spine adjustment is exactly what is required to release the tension in your lower back, and why after I adjust your neck the range of motion in your hips improves!

5. Decreased pain intensity (feeling better)

            Pain is a chemical reaction! It is also highly subjective, some people can tolerate a great deal of discomfort while others cannot. After an adjustment, the level of mechanoreceptors and pain receptors are altered to a level that they would be in a stess-free person. This means that the potential to experience the feelings of pain is greatly reduced.

It is because of all these reasons that Chiropractic care is not only a great solution when you are immobile or in pain, but essential to a healthy life! Curious? Book your complimentary consultation and let’s see if my practice is the right fit for you.

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How Can You Find The Right Chiropractor for YOU?

One of the things I hear regularly within my practice, from new people I meet with, is the negative experience they may have had within a different practice. Or possibly that they have never been to a Chiropractor, but what they have heard has not been positive.  It’s upsetting because I know how much they are missing by not having their spine regularly checked and adjusted by the RIGHT Chiropractor for them, and it makes me tremendously happy when they have a different experience in my practice because I know they are the path to better health.

A big reason for this is because on the first few visits with someone new I spend time getting really clear on what outcomes they are aiming for, and I’m willing to refer them to a different practitioner if I don’t feel I’m the right one for them. I believe everyone should have a Chiropractor on their health team, but who that particular Chiropractor is for each person will depend on their skills, techniques, approach, and the type of environment. What it really boils down to is FIT: finding the right Doctor for you depending on what your needs and health goals are.

If you had a really bad meal at a restaurant, would that mean you never ate out at a restaurant again? Of course not, you’d just try a different place. If you had a really awful haircut, would you never go for a haircut again? Of course not, you’d just find a different stylist. The same can be said for your experience with all other professionals or services you seek out.

What I hope you get from this post is a new willingness to try Chiropractic again. Here are some questions to consider when finding a Doctor who is right for you:

  1. Did you feel heard? Were the reason why you sought help understood and validated?
  2. Did you like the environment of the practice? The energy, the team, the location?
  3. Did you have opportunity to ask questions? Were your questions adequately answered?
  4. Did you feel a genuine connection with the Doctor? Everyone has a different personality. Some people become fast friends, while others have nothing in common. Your chiropractor is not necessarily your friend, but if you don’t feel like they are someone you want to have a relationship with…you might need to reconsider.
  5. Do they seem like the kind of Chiropractor you are looking for? If you’re looking to have a sports injury experience but the office is designed for paediatrics, it might not be right one; if you’re looking for a calm serene environment and hour long appointments, but find yourself in an high energy family practice…again not the right spot for you.

If your answers for any of these questions are NO, look for another Doctor.

If you can honestly answer YES to these questions, then you are likely in the right spot.

If you’re still not seeing the results you want, it could be that you just need to give it time. Restoring proper joint movement and function is a process, and all healing takes time. Ask your questions, get clarification about the care you are receiving, believe you will be well and be open minded to the suggestions your Doctor is providing you.

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Take A Break!

Your body was designed to move! However, due to workplaces and lifestyles the average person sits 6-7 hours per day, and  prolonged sitting can be tough on your spine and other joints. 

My biggest recommendation if you cannot avoid sitting at a work station is to try and vary your tasks as much as possible – Can you walk during a meeting? Can you stand if you’re on a phone call? How can you change your work habits so that you are not doing the same activity for more than 60 minutes at a  time?

Aim to go through this 2 minute routine at least once a day, but as much as possible during prolonged work periods!  Whether you are at home or office, doing these 2 minute stretches make a big difference in your mobility and energy:

1) Lying on your back, bring your knees to your chest and hold for 4 seconds.

2) Lying on you back, bring your knee to the opposite shoulder and hold for 4 seconds. Repeat with other knee to opposite shoulder.

3) Leaning on a chair or table edge perform a cat stretch by arching your back towards the ceiling with

your head looking down, rounding your back. Hold for a count of 10.

4) Interlock your hands behind your lower back, stretch your shoulders backwards and point your nose to

the ceiling while pushing your hands towards the floor. Hold for a count of 10.

5) Roll your shoulders backwards, then forwards, doing 10-20 rotations each way.

6) Interlock your fingers and push your hands in front of you and away from your body. Hold for a count of 10.

7) Roll your neck right then left, repeating several times both directions. On your last turn to the right hold the position for a count of 10. Repeat with other side.

8) Perform circular motions with your wrists for 60 seconds.

9) Point and flex your feet, alternating each side.  Roll your ankles around in a clockwise direction for a

count of 10, then change direction.

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Gardening Tips For A Healthy Spine!

Many people love the spring because they are passionate about  gardening. I am not one of them, but I do appreciate the efforts and results of others!  Once the weather warms up and people start cleaning up their yards and getting excited for planting season, I typically start to see similar patterns in people’s spines and hear about similar aches and pains from people on their visits.

Working outdoors in your garden and yard is a great form of physical activity, even better if it’s something you love. To protect your body and avoid injury, consider some of these tips when stepping out to get your garden started this season:

1) While mowing the lawn, keep your head up and stand directly behind the mower so you can keep your hips and shoulders in line with your spine. Push the mower uphill rather than pulling. Always use both hands rather pushing  or twisting with one.

2) When working in the dirt, crouch down, sit on a stool, or squat instead of bending at the waist which can strain the joints in the low back. Bend your knees when lifting anything so that you can use the strength of your legs.

3) Keep yard waste bags close to your body while lifting them.  Hold a rake with one hand at shoulder height, one hand at waist level and walk or drag the pile. Most importantly, vary your tasks and take breaks when necessary.

Avoid staying in prolonged postures involving the lower back and neck.

Your best bet for protecting your back? Consider Chiropractic care!

Waiting until symptoms appear before taking care of your body often can make the problems worse, ultimately causing them to take longer to heal. Chiropractors assess your posture and spinal joints to ensure they are moving properly and that your body is physically balanced. The results people experience from regular spinal care are profound, and the increases in their quality of life measurable.

Curious? Book your complimentary 15 minute chat with me to find out more! 705.446.9733

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Easter Treats For Your Family

The ritual of hunting for easter eggs is something that all children enjoy (even my teenage son still enjoys easter treats and the hunt for eggs – just don’t tell him I told you!), but let’s think about some of the items we place inside the eggs.

Traditional easter baskets are filled with chocolate. Chocolate tastes great, I’m a huge fan! However, our kids are not likely to appreciate the organic-fair-trade-dark chocolate that actually can benefit your health in small doses. Commercial candy and confections are filled with sugar, artificial colours, and flavours, and although they tastes great, they don’t promote health, and for many children there are adverse effect on their behaviour due to the sugar and caffeine.

Chocolate, jellybeans, and candy are fun treats for all of us, and we’ve been having fun with them in the practice all week, but consumption in moderation is the KEY! Even a teaspoon of sugar causes the immune system cells to drop substantially, and can dramatically affect behaviour. With the chocolate on the reception desk this week I’ve been using it as a great time to remind all the kids in the practice that their body needs good foods to stay healthy, and we’ve been talking about other things they need to also be doing to keep their body healthy.

This year why not consider some other ideas too? 

I’ve been asking families in the practice some of the ways they celebrate easter weekend with their children and they have shared some fantastic, creative ideas.  Whether you create a basket for children in your life or conduct an easter egg hunt, consider these tips to avoid the overdose of chocolate, sugar and unnecessary waste that is often created with commercial packages.

If you enjoy filling eggs, purchase ones (yes even plastic) that you can reuse every year and try some of these items to place inside…

  • Stickers, coins, small toys
  • Small cookies or animal crackers
  • For older children try little pieces of paper with bigger ‘prizes’  written on them. Then create a scavenger hunt to find them too!
  • Use numbers or symbols inside the eggs, and have a corresponding chart for them to follow on – they will love the challenge and skills they will build!

As with all gift-giving, don’t forget about the gifts of ‘experiences’. Many of us already have enough ‘stuff’. Movie/event tickets, lessons for a sport or hobby, gift cards for music or clothing, jewellery, sports cards, games (especially if they are ones you can play as a family!)

Get creative, have some fun, and share  some of your favorite ideas too!

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