Keep Your Holidays Healthy!

ID-10067023The holiday season is such a time of celebration, but it can also be a time of stress and challenge! I joke that people occasionally develop an acute case of the “overs”. This condition is triggered by overcommitting to social functions, overindulging in sugary, rich foods and alcohol,  and results in general feeling of overwhelmEmotional states can be stressed, but our bodies are also stressed by the foods we eat, minimal exercise and too little sleep.  This all leads to sluggish immune systems and more frequent accidents and injuries. The great news is that this condition is completely preventable!

Consider the following points and make some changes in your life and within your family this holiday season:

Socialize – We all need social connections, but during the holiday season many people are ‘overstimulated’, ‘overcommitted’, and ‘overwhelmed’ with too many events. Be choosy about how you spend your social time. Be assertive and learn to say no to situations that will upset you.  Decline invitations (if you can do so without grossly offending the invitee) that create unnecessary emotional stress, or will simply burden your schedule and shortchange you of sleep. 

Reach out – At the other end of the social spectrum is loneliness.  With changing family dynamics, different living arrangements, and simple geography for some people, many are left alone during the holidays.  If you feel lonely or isolated consider getting involved in different activities, volunteering your time at seniors homes, food banks or other organizations geared towards helping others. The rewards will be far greater than just the social stimulation.

Exercise – Quite simply, physical activity makes every system in your body work better. Instead of taking a break from your exercise routine, keep it up! or consider getting started! It doesn’t have to wait until January and your resolution of getting in shape or losing weight.  The fact is, exercise is simply something most people have to build into their lives, work into their schedules. You will always find something better to do with your time! Exercise helps relieve stress and prevents weight gain.  Moving your body will always give you a boost, even just a some stretching or a brisk walk will rejuvenate your body and mind.

Eat Regularly & Prepare for Outings – If you are going to  a party or dinner, don’t starve yourself all day in anticipation.  Doing so will  slow your metabolism, leave you ravenous and more likely to overeat later in the evening. Instead, eat small meals or snacks throughout the day and you’ll be less likely to overindulge when you are out. If you are planning on consuming alcohol be sure to increase your intake of water to compensate for the dehydrating effects.

Take a Breather – It IS the season for family, friends, and being on ‘holiday’ so don’t forget to take the time to relax and indulge in activities you enjoy! Make time for yourself too, often time alone is what is easily neglected with busy social schedules or family commitments.  Spending just 15 minutes alone, without distractions, may refresh you and change your perspective if you are having a frantic day.  Do something that clears your mind, slows your breathing and restores inner calm, Journal, listen to music, take a brisk walk and look at the lights, read a book, whatever interests YOU and gets you in a quiet place for a small bit of time.

You CAN indulge, celebrate, and still feel good in January! Make good choices for you and your family and you will enjoy the holiday season and start 2016 in good health.

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Combat the 3 C’s: Colds, Coughs & Congestion

69443tegi1jeqhsMany times when people in the practice are dealing with colds, coughs, sore throats, or congestion they want to stay home, but you’ll often hear me encourage them to come get adjusted and stress the importance of it during illness.

If germs were the only factor that made us sick…we would all be in serious trouble! However, a healthy body is dealing with germs everyday and does not become ill. Sure some bacteria or viruses are more threatening than others, but in general when we become ill it’s because our body’s ability to cope with the demand on our immune system has failed.

Congestion, coughing, sneezing, fevers, and a runny nose are all signs the body is effectively creating an immune response to help the body eradicate the bacteria or virus causing the infection. This is a good thing and not to be suppressed! Medications to make you feel better offer temporary relief, but often create other imbalances in the body that can affect your long-term health.

As per any ailment, my recommendations are always to support the body as best as you can and strategize to boost the immune system, and Chiropractic care is a huge contributor to a healthy immune system!

Chiropractic works!

A study by a neurologist found that 92% of children with chronic tonsillitis had upper cervical misalignments, and after studying 76 children with chronic tonsillitis it was concluded that “tonsillitis goes hand in hand with movement restriction in the cranio-cervical skull and neck junction”

If you’re sick and suffering make a spinal check-up high on your priority list. In addition to increasing fluids, sleep, and nutritional support, your body will likely recover without any other intervention and give your body better health moving forward.

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Adjust Your Immune System This Winter!

ID-1009691 2Many people in my practice notice that once they start to get adjusted, they seem to get sick less often, and that when they do succumb to cold, flu or infection of some kind, they recover faster. They also find that sometimes the very best time to come in for an adjustment is when they are sick!  

Here’s why:

“Chiropractic care optimizes whatever genetic abilities an individual has to resist disease.”    ~ Dr. Ronald Peru, PhD, Chief of Cancer Prevention at New York’s Preventive Medicine Institute

Dr. Peru found that chiropractic patients had a 200% stronger immune system than people who had no chiropractic care, and a 400% greater immune competence than people with cancer or other serious diseases.  This response was consistent throughout the study group and showed no decline with age! In 2005 Dr. Peru also studied the benefits of chiropractic care on repairing DNA (the body’s building blocks) and he concluded that: “DNA repair is the highest or most effective in individuals who had no symptoms and who had been receiving chiropractic care for the longest period of time.”

A large retrospective study, conducted by Robert Blanks Ph.D and colleagues (1997) observed 2,818 individuals undergoing chiropractic care. These individuals reported an average overall improvement in physical symptoms including stiffness/lack of flexibility in the spine, physical pain, fatigue, incidence of colds and flu, headaches, menstrual discomfort, gastrointestinal disorders, allergies, dizziness and falls. What is more important though, is that the incidence of colds and flu was reduced by an average of 15% in this large population who were undergoing regular chiropractic care.

Without boring you with the scientific details (exciting to me, but perhaps not as much to you!) many other studies have concluded that the optimal functioning of the immune system is critically dependent on the balance of the endocrine (hormone) and nervous systems, and that disruption of this balance can lead to immune defects and can significantly contribute to the occurrence of allergy and autoimmune disease. Chiropractic care focuses on making sure our brain and nervous system are clearing coordinating all bodily systems, and that the body as a whole is working effectively to keep us resilient and strong!

From the inside-out, Chiropractic strengthens every part of your body. This year, during “cold and flu season” give your body the best defence with a healthy spine!

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Give Thanks

ID-100204763“A Man becomes what he thinks about all day long.” ~ Ralph Waldo Emmerson
What you dwell upon expands.

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! 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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A Few Basic Office Ergonomics

ID-10098747How you spend your day can affect your spinal health, and I’m often discussing ways to improve workspaces to minimize stress on the body, and these tips might help you work more effectively too!

Repetitive postures can create spinal stress, and there are simple ways to improve your workspace to reduce the risk.

How can you tell if your office environment is safe and conducive to your comfort and productivity?

Consider the following questions:

In your workplace, do you:

Sit for long periods of time?     Perform repetitive arm or hand movements?

Spend much time on the telephone?    Have to turn your head to see your computer monitor?

Take few or no breaks?     Sit under dim or flickering lights?

Spend hours time looking down at papers on your desk?      Experience headaches or neck pain?

Experience aching, numbness, or tingling in your fingers and hands?      Experience neck or back pain?

If you answered yes to one or more of the above questions, you could be at risk of developing (or already suffering from) repetitive strain injuries related to your office setup.  Consider these tips: 

The Keyboard: Position it above your lap. Ensure that you can type with your arms relaxed, close to your body with elbows bent at 90 degrees and wrists level.

The Computer Monitor: Position it directly in front of you. (Your eyes should be looking straight ahead, not with your head tilted up and back, and not looking down).  Keep your monitor free of dirt and smudges, to reduce glare. Allow the muscles in your eyes to relax by taking a 20 second break every 20 minutes, during which you look at an object that is located at least 20 feet away from you.

The Mouse:  Use a light grip to avoid strain. When moving it, use your elbow to guide it instead of your wrist.

The Telephone: Use your hand to support the telephone against your ear, and alternate regularly instead of cradling the phone between the ear and shoulder. Consider using a headset or speaker to limit the strain on your neck and arms.

The Chair: Sit upright, all the way back. You can even roll up a towel and place it against the arch of your back for lumbar spine support. Your chair’s height should be adjusted to a level at which your knees are bent at a 90-100 degree angle, with your feet touching the floor.

Take breaks! Move Your Body! By far the most important thing I can stress is to vary your tasks as much as possible throughout your day. Keep your body from being stuck in any position for too long, and give your brain a boost as well. Consider standing or walking during phone conversation and meetings if possible.

Making a few simple ergonomic changes to your work environment is a good investment for your health, and productivity! Take a few minutes to assess your work station – what can you improve?

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Allergy Relief!

ID-100311653 2

Every spring and fall I start to hear the same comments in the office…

“I cannot believe the difference in how much less I am sneezing since I started getting adjusted!”

“I need an adjustment, my allergies are acting up again and I know they will be lessened when I leave.” 

“Thank you. My sinus congestion is dramatically better, my breathing is easier, and I am sleeping again.”

What causes allergies? 

Allergies occur when the immune system ‘overreacts’ to an allergen (dust, pollen, pet dander, foods) and produces too many histamines to counteract this process. Histamines are chemicals the body creates to neutralize the effects of the item offending the respiratory or visual system, a way the body’s innate wisdom attempts to correct the problem.  Histamines cause you to produce mucous, sneeze, will make your eyes watery, and even give you rash sometimes, all ways the body tries to expel the offending allergen.

What’s the connection with Chiropractic Care?

As a Chiropractor, my initial focus is restoring proper alignment in the body, to restore proper function and allow the body to better adapt to the ‘stressors’ in your environment, including those of seasonal allergies.

Spinal misalignments (termed subluxations) are caused by physical stress, emotional stress, and chemical stress. These misalignments in your spine cause muscle imbalances, joint irritation, inflammation, pain, and weakness. What is more important though, spinal subluxations affect your spinal cord and impair healthy neurological function.  Chiropractic adjustments correct misalignments in your spine, restoring proper joint movement, balancing your muscles, and improving your overall health! 

The correction of spinal subluxations helps your body respond more appropriately to the pollens, dander and other airborne items you inhale because they help restore balance to your immune system.  There is a direct correlation between your spine and immune system.  A nervous system that is working more effectively permits the immune system to function more effectively, and lessens the overreaction to other irritants – something all allergy sufferers need!  

How can you get started finding relief?

An initial consultation and assessment will help us determine if Chiropractic can help, and whether my approach is right for you.  Following your evaluation we’ll create an action plan to get you functioning and feeling better. We’ll monitor your symptoms and changes over time, and adjust your care as needed. Many people in my practice note dramatic reductions in their allergy symptoms and improvements in their overall wellbeing when they add Chiropractic care to their life.

Once we’ve started to correct the imbalances in your spine, we’ll also start to look at some of the lifestyle factors that might be triggering your allergic reactions, and implement other supportive ways to help your immune system work more efficiently. This might involve examining your diet, emotional stressors, sleep patterns, and natural remedies to help you find faster relief while your body is healing.

If you’re suffering with seasonal allergies perhaps it’s time to consider a new approach?

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Feet, Ankles or Knees Sore?

IMG_4301Every joint in the body is dependent on the functioning of the others, like an intricate series of levers and hinges providing you structure and movement. If there is an imbalance in the lumbar spine or hips, there will often be compensation problems in the knees, ankles and feet as the body tries to adapt to the faulty mechanics. It’s common for these to resolve with Chiropractic spinal adjustments!

 

 

Chiropractic works for so much more than just back pain, a healthy spine is the foundation for all the other joints in your body and protects the most vital organ – the nervous system. Subluxations in the lumbar spine will affect healthy nerve flow to the legs and feet, and when these misalignments are corrected, numbness, pain, and inflammation in the feet resolves. Many people are pleasantly surprised at the unexpected relief they find.

The next time your feet are aching consider Chiropractic first. If we can’t help, we will gladly refer you to one of the local Chiropodists for more specific foot care – we look to the spine first when there is any problem, but have a great referral network of other professionals to support you in regaining the level of health you deserve.

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Summer Fun Tips!

ID-10026636 2My favourite season is summer! I love the sunshine, relaxed schedule, outdoor living and so many sports and hobbies. Here’s a few ideas to help deal with the parts of summer that can occasionally make it a little less fun…

Sun Safety  Natural sunlight is essential for good health, time in the sun is a question of balance.  Daily moderate exposure enables the body to produce vitamin D and make melanin (our body’s natural sunscreen).  However, overexposure causes damage to the skin, accelerates aging, suppresses the immune system, and can lead to cancers.  Children are much more sensitive than adults so taking some precautions is wise. Use hats, and cover the skin with clothing when possible. Seek out the shade and balance time out in the sun with breaks indoors. This also helps prevent heat exhaustion and dehydration.  If you are choosing to use sunscreen, be mindful of the toxic chemicals in many sunscreens that can be worse for the body than sun exposure!  Check out  for a list you can shop with.

Bites and stings  Stings from a bee or wasp are not usually dangerous unless you suffer from an allergy, but they should always be treated immediately nonetheless.  Apply a paste of baking soda and water to a bee sting to relieve pain; make a compress from a pad of cotton soaked in lemon juice and apply to a wasp sting. *Multiple stings, or stings to the eyes, ears or mouth should be treated in the hospital.*

Mosquitos  Avoid bug repellents that contain DEET which is effective for repelling insects but also extremely hazardous to your health. Instead, prevent insect bites by diluting a few drops (or combination of) any of the following essential oils: eucalyptus, citronella, peppermint, rosemary, clove, citronella or lemongrass in half a mug of water, gently apply to exposed areas avoiding the eyes and mouth.  Experiment and find a scent that you like, place in a spray bottle and keep on hand for easy access when enjoying the outdoors. Cider vinegar can be used the same way and the smell evaporates as soon as it dries.

Cuts & Bruises  So common in childhood, but also with active grown-ups, or random accidents! If there is extensive bleeding, or any other unusual symptoms such as dizziness, shortness of breath, or a head of injury, take your child to the hospital for emergency treatment. Carefully clean the area and than apply a clean cloth soaked in witch hazel or a cold compress and some TLC!  Arnica cream is also useful for soreness.

First Aid Remedies:

* Please note I am comfortable handling most minor injuries based on my training but have still made trips to the ER for stitches! If in doubt how to handle an injury or illness, call get in touch with me, contact your medical doctor or head to the emergency room for further advice. There are no pharmaceuticals, harsh chemicals or commercial preparations in my home, period. Any illness, accident or health concern, I can support naturally with some of the items listed here, herbal medicines, foods, fluids or rest!  Here’s what I keep on hand for most first-aid emergencies:

Arnica cream or Traumacare – for aches and pains, to help reduce inflammation

Homeopathic remedies:  taken orally, 5 granules under the tongue.  Directions are on on most packages.

Arnica 30c (homeopathic remedy) – for bites, bruises, cuts, broken skin, burns, scalds, nosebleeds, stings, sprains, fractures, muscular aches and pains, (or virtually any injury to the body)

Aconite 30c (homeopathic remedy) – for fear, anxiety, restlessness, sudden illness, intense pain, shock.  Give it to any child who has been hurt or traumatized in any way

Chamomilla 30c (homeopathic remedy) – for teething, insomnia, earaches, digestive troubles, anytime they need

Band-Aids, gauze, wet-wipes (for traveling only, when at home I just have soft rags and water or peroxide for disinfectant)

Tweezers

Ice packs

Hydrogen Peroxide, Rubbing Alcohol – Basic disinfectants, but the best way to clean a wound is to first wash your hands, then wash the wound with mild natural soap and water. This is what I use 90% of the time!

Witch Hazel – Strong natural antioxidant and astringent; good for disinfecting and promotes healing. Also helps with itching and inflammation

Bach Rescue Remedy  A flower remedy designed for shock, trauma, any type of anxiety.  Can be taken orally. Very relaxing and soothing.

Calendula cream – Great healing salve for cuts, stings, burns, scrapes and scratches, any skin irritation. Easy to find at any natural health store or at markets throughout the summer!

Olive oil – soothing to the skin and a great carrier oil for using essential oils. Use about a 1/4 cup combined with 6-10 drops of the essential oil. Essential oils are highly concentrated and should not be used directly on the skin. There are so many essential oils of benefit to keep in your home, these are my top 3:

Tea Tree Oil: antibiotic, antifungal, antiseptic and antiviral

Eucalyptus: antibiotic, analgesic (pain relieving), antiseptic, and anti-inflammatory 

Lavender: antiseptic, antibiotic, analgesic, antiviral, antifungal, antidepressant, healing, and sedating

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Barefoot is Best!

ID-10033840 2It’s that time of year again…when I’m kicking off my shoes and adjusting barefoot as much as possible! Many health experts agree that bare is the healthiest state for your feet to be in, because most shoes have no relation at all to the natural shape of the human foot.  

What are the benefits of being barefoot?

– natural shaped feet, including straighter toes free of corns, hammer toes, bunions and callouses in the wrong places

– well shaped legs resulting from a natural and balanced gait.

– a more natural gait, free of weight brought on by shoes

– prevention of blisters, ingrown toenails, and plantar warts

– better posture & spinal health!

It’s also been argued that most adult foot trouble would not exist if properly shaped shoes, or better yet, no shoes at all had been used during childhood.

Children who are encouraged to walk barefoot typically have:

– fewer instances of deformed toes

– greater foot flexibility

– greater ability to spread the toes

– denser muscles on the bottom of the feet

– greater agility than those who had never gone barefoot

– better hip rotation and more flexibility of leg muscles

– greater balance

– better posture, spinal balance and overall nerve system function

Less Stress & Improved Brain Function

People who are barefoot tend to be less stressed and authoritative, leading to a more relaxed environment at both home and work. Many cultures believe that the positive energy of the earth, known as chi/prana, is absorbed through the soles of the feet. When you are walking barefoot your body is absorbing this positive energy, allowing you to think more clearly.

In addition, there is also evidence that the natural motion of being barefoot positively affects brain function!

Other than the spine, the foot is the region of the body which contains the most proprioceptive sensory receptors. These are the distinctive nerve circuits that help your brain know where your body is in relation to the space around you.   The natural unrestricted movement of the feet stimulates all these receptors, and is vital for overall neurological health!

So don’t be alarmed if you see me walking around barefoot. I love shoes, but barefoot is best!

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Adding More Life to Your Years

I’m known for working with kids but I love seeing people of all ages experience the benefits of Chiropractic, and have been so inspired lately by the older crowd within the practice…people who in their 70’s, 80’s and 90’s and living healthy and fulfilling lives.

Most of them have had times in their life when they were not feeling so mobile, when they had significant pain, experienced significant health challenges; and they worried about how their lives would deteriorate, and what would happen as they continued to age.

What inspires me about these folks is that they found hope and help, and made substantial changes in their lifestyle so that they could live a more vibrant life. They asked questions, found the right professionals to support them, and are committed to taking care of themselves as best as possible.

At any age, this is not always easy. 

It’s not ‘easy’ to choose good food when our brain craves something not so good; it’s not ‘easy’ to exercise, and it’s not always ‘easy’ to adopt a positive outlook. But, it’s always a choice.

It has been estimated that by 2050 4.2 million Americans will be living until they are 100 years old. It’s also been estimated that our generations are living an average of 34 years longer than our grandparents did.

So our ability to live longer isn’t in question, the questions are how will you be spending your years? And what are you doing now to support your body and ensure you’ll get there with the level of health you dream of?

While genetics certainly play a role, there has never been a centenarian recorded who had a centenarian parent. Experts claim that in fact, genetics determine less than a third of the factors involved in lifespan. Our chronological age (actual age) increases every minute regardless what we do, but our biological age (how well your body looks and functions) is much more flexible. The difference in your actual age and biological age can be as much as 30 years! We know the requirements for a healthy body: connecting with others, eating good food, getting enough sleep, moving your body, maintaining a happy outlook, and a healthy spine and nervous system!

Studies have shown that chiropractic patients in their senior years report better overall health, have fewer chronic conditions, spend fewer days in nursing homes and hospitals, are more mobile in their communities and are less likely to use prescription drugs than non-chiropractic patients.  Even when the demographics were nearly identical, the chiropractic group reported fewer ongoing health problems.

Along with aligning your spine, working with a Chiropractor can help align the other habits in your life to be more congruent with good health. When you invest in your body, it will always offers excellent returns.

The more you do today, the more your body will reward you later in life with the physical health to allow you to pursue the activities and hobbies you dream of.

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