5 Little Things You Can Do to Improve Your Health

Taking care of your spine and nervous system is an amazing way to improve your health, but there are many other lifestyle factors that will help you feel fantastic. For some people though, the thought of improving their body and making some lifestyle changes can leave them feeling intimidated, and even overwhelmed. It doesn’t have to be this way though! 

What if you just tried to do 5 daily things to improve your health? 

Imagine doing 5 little, yet important, intentional acts everyday to get you closer to your most important health goal: feeling and functioning well.  I’m not talking about massive, major changes to your health that require a dramatic lifestyle change, but small daily things that ultimately create a bigger impact because you are actually doing them.

“Success in anything is created through the performance of a few small daily disciplines that stack up over time to create stunning results.”

Robin Sharma

It’s much easier to build on small steps and gradually add more, than to attempt a massive change. 

It’s likely that you’re already doing some great things to support your health, but perhaps they have already become so routine for you that you’ve even forgotten they are good for you! 

Focusing on the good things you are already doing, and all the good things your body is capable of doing is also a powerful gratitude reminder and can motivate other small changes.

Can you think of 5 things that you do on any given day to support good health?

Need some ideas? Here’s some to get you thinking:

  • reduce your caffeine or alcohol
  • drink more water
  • go for a walk/run/swim/bike/hike….
  • visit a friend
  • eat some fruit
  • go to bed a little earlier
  • play with your children
  • read a book
  • put that donut or cookie down
  • take a yoga class
  • breathe (with awareness! consciously relaxing, with full deep breaths)
  • do something you love
  • learn something that can help you live healthier
  • get adjusted!

Need more ideas? Just ask!

RYH Episode 20: How Do I Deal With Illness In My Family?

Despite being 13 and 17 years old respectively, neither of my sons have ever taken any medication. The only support they’ve had from pharmaceuticals is when dealing with broken bones and pain management. If they have colds, congestion or any other common illness, my approach since they were born, was to let the body handle it naturally. I have the support of an amazing health team, including a great physician and a naturopath who have always been there for advice, and thankfully, believe in the power of the body to heal itself. To find out how we’ve done it, tune into today’s show.

For more information on how to handle illness naturally, check out this blog post, and this one too.

Have a Happy, Healthy Halloween!

Dressing up and celebrating Halloween can be fun for kids, and adults, but it can also be unhealthy for your body and the environment!

Consider these tips this year:

Have fun and walk with your kids!

When my sons were younger I sometimes saw parents driving slowly while their children trick or treated. If you are injured and this is absolutely necessary, I totally understand. But if you can walk I’m going to suggest that you do! Move your body a little and appreciate the fresh air. It’s also much more entertaining!

Give Treats You Would Like Your Children to Receive

Enough said.

Create a Low-Impact Costume

Rather than buying a new costume every year, get creative with items you already own, swap with friends, or shop the local resale shop.

Be Mindful of Toxic Chemicals

Most makeup, face paint, and coloured hairsprays contain ingredients that do not support healthy bodies. Even though you might argue “it’s only once a year” I’m still going to remind you there are alternatives! Get creative and have fun with costumes without using chemicals that don’t belong on your children’s skin, or that you wouldn’t want them to inhale.

Decorate Naturally

Grab pumpkins, gourds, hay bales from a local farm. Reuse decorations you have from previous years rather than purchasing disposable items every year that add to the landfill.

Have a Happy, Healthy Halloween!

It’s totally possible to have lots of fun this Halloween, while protecting your health and the environment. Hope you have a great one!

Baby Won’t Poop? Chiropractic Can Help!

I never knew once in practice I would get so many email, calls and texts from happy mothers who report that after their child’s adjustment their bowels were working better! We all know how uncomfortable constipation, diarrhea or any gastro-intestinal dysfunction can be –  imagine how your little one feels! There can be many causes of tummy troubles with infants, toddlers, and children of all ages such as food sensitivities, dehydration, stress, food poisoning, and lack of movement within the spine and nervous system!

Chiropractic Care Sets the Body Up For Health

Chiropractic isn’t a ‘cure’ for anything, but rather a way to support the body so that it can heal from within. When there are misalignments in the spine (subluxation), particularly in the lower spine where the nerves branch off the spinal cord and supply energy to the digestive organs, it will lead to dysfunction. When we restore proper joint movement through a chiropractic spinal adjustment, this also relieves tension within the nerves and allows them to function the way they were designed to. The colon works better, the heart works better, the lungs work better, your legs work better, and so does your brain, reproductive system and virtually every other part of your body!

If your child is struggling with digestive system complaints it’s time to take a look at the cause and start restoring proper function to your whole digestive tract. Chiropractic care will remove any structural imbalance, and then we can work at examining their diet, stress levels and making some other adjustments to your lifestyle so that their body can heal from the inside out.

RYH Episode 19: Listen to Your Body

Your body is always talking to you; constantly sending you messages about how it’s performing or how it’s feeling. A lot of people relate symptoms to sickness but more often than not, once you deepen your ability to tune into your body’s messages, it will tell you about hidden sources of inflammation that have not yet begun to show up as symptoms. Your health is about so much more than how you feel, and on today’s episode, we go over how to team up with your body for better health.

For more on the benefits of listening to the body, check out this blog post.

Why I Love Looking After Pregnant Women

I so love all the growing bellies in my practice, supporting women though the physical and emotional journey of pregnancy. Many women love to see their Chiropractor during pregnancy because  they find such relief, but the benefits to the growing baby are tremendous too, particularly given the rapid rate of growth that occurs during this time. It’s astonishing really! The human fetus will develop 7x more quickly than an infant. Due to this rapid growth, the fetus is most sensitive to bio-mechanical forces that can create pressure and lead to abnormal molding of the skull and surrounding supportive tissues.

One particular study looked at the changes in the spine of breech babies, and in the 6000 cases that were reviewed here is what was found:

  • 42% developed postural scoliosis
  • 20-25% torticollis
  • 50% hip dislocation

Conservative Chiropractic care during pregnancy may prevent or decrease the possible occurrence of constraint, which allows for freedom of movement within the uterus so that the baby can position properly during this period of rapid growth, and so the mom to be can feel as comfortable as possible too!

Disclaimer: Chiropactic is not a treatment or cure for in utero abnormalities or developmental issues.

RYH Episode 18: The Health Benefits of Gratitude

It’s Canadian Thanksgiving this weekend and also my favourite time of year in the practice. In addition to the amazing weather and abundance of produce from local farmer’s markets, we have also set up our gratitude wall – an annual tradition in my practice. Today’s podcast is all about gratitude, so listen in and find out how making gratitude a daily practice will actually do great things for your health.

For more on the health benefits of gratitude, check out this blog post.

Stronger, Fitter, Faster

Athletes at all levels, in every sport, of all ages, both male and female benefit from increased stamina, strength, flexibility, balance, agility, balance, position sense,and power.  Given these improvements, it’s not much of a surprise that professional athletes have a Chiropractor on their health team!

And the “mini athletes” benefit too….

“My speed and reaction time on the ice is better.”
“I don’t get hurt as often.”
“I can run straighter, and faster!” 

Spinal care is not just for the injured, it’s necessary to optimize health in every possible way, and especially important with the rapid growth in childhood. Bodies with healthy spines perform better – in sporting events, recreational hobbies, and life!

Disclaimer: Chiropractic is not a treatment or cure for diminished sports performance in children.

RYH Episode 17: Gardening With Your Body In Mind

It’s that time of year (at least here in Canada), where we reap the last of the harvest, pack up the gardens and put them to bed for the winter. Your body, while genius, does not care which season you’re gardening in, it still needs you to be conscious of it as you work. On today’s episode, I’m sharing the quick tips that will save you from the injuries I commonly see in my practice during this time of year.

For more Gardening Tips for a Healthy Spine, check out this blog post.

Gratitude Is Good For Your Health

Practicing Gratitude is Good For Your Health!

When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.

Marcus Aurelius

The simple act of gratitude can have powerful effects on your emotional well-being and consequently on your physical body as well.  Negative emotions create muscle tension, weaken our immune system, and even alter our hormone patterns (men too!).  Taking a minute to immerse yourself in simple gratitude for the many blessings in your life is scientifically proven to improve your health.

Practicing Gratitude as a Community

Every October we do something powerful and positive in the practice. We invite people to take a moment to share something they are grateful for on a piece of paper and post it on the wall in the reception room.

Everyday  as we discussed the importance of living with a grateful heart, encouraged people to take a moment to share what they were grateful for, we were inspired by the responses we received.

More than just the act of writing the gratitude note, others read all the notes on the wall, had a laugh, shared a sentiment, and left with a smile on their face.

We watched people reflect, and often converse with others in the practice. We witnessed people coming together, interacting with each other, and watched a community unfold. We’ve already started the wall again this year, but here’s why gratitude is so important:

A man becomes what he thinks about all day long.

Ralph Waldo Emerson

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 Science Behind Gratitude And What It Can Do For Your Health

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 and beneficial physiological changes take place inside you:

  • Levels of stress hormones cortisol and adrenaline 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

People who regularly practice gratitude report higher levels of alertness, enthusiasm, determination, attentiveness and energy when compared to those who do not.

Practicing Gratitude Individually

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.

You will be pleasantly surprised how it will shift your mental state and the benefits to your health!