Taking Care of Your Spine While Gardening

Are you a gardener? I am not, but I do appreciate the efforts and results of others!

Working outdoors in your garden and yard is a great form of physical activity, even better if it’s something you are passionate about.

To protect your body and avoid injury, consider some of these tips when stepping out to get your garden started this season:

Keep Your Posture In Mind

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.

Get Down Before You Get Dirty

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.

Lift Carefully

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.

Keep Moving

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

Injury Prevention Works

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.

Find a Chiropractor who fits your needs and will work with your other health professionals to keep you feeling and functioning your best.

Episode 32: Three Simple Ways to Improve Your Sleep

If there is one thing that all healthcare practitioners can agree on, it’s that high quality sleep is absolutely critical for good health. If we were as diligent about recharging our cell phone batteries as we are about recharging our body batteries we’d be in great shape! Check out today’s episode for some ideas on how to improve the quality of your sleep and your overall health as a result.

Hungry for more? Check out the rest of the Adjust Your Life Podcast episodes!
If you’re more of a reader than a listener, you may prefer checking out some blog posts.
If you love conversation, reach out here, I’d love to hear from you!

Focus On What You CAN Control

I’ve spoken with so many people recently, who are frustrated with the number of things that are beyond our control right now. The changes that have been forced on our lifestyle by this virus and everything it’s brought with it, can be disheartening and bring up feelings of sadness and confusion.

I’m not immune to those feelings. One small solution that helps me when I’m starting to feel that overwhelm rise up in my chest, is to focus on what I can control.

You can choose to take care of yourself.
Go for a walk, eat yummy healthy foods, meditate, read a book or get into bed on time.

You can choose to connect with your loved ones.
Sure, nothing beats a hug, but texting, calling and Zoom-ing (I love that Zoom is a verb now) can satisfy that deep need we all have for connection.

You can choose to focus on the good.
If you look into the future focused on uncertainties, your future doesn’t look that great. But when you focus on the things that you have, that you are grateful for – your future looks bright and like it’s to be grateful for. Focus on the good vibes out there, and you’ll bring them into your life.

When you claim your power over your daily choices, it gives your mind a sense of control. And that sense of control is the antidote to all of the overwhelming feelings that start to rise up from this situation. 

Focusing on the things that you can control, rather than the things that are beyond our control,  will lower your stress and cortisol levels, take us out of the flight or fight response, and contribute to the optimization of your health. It will support your emotional wellbeing, and we need that right now.

If you’re feeling like you’re in need of an adjustment, I am able to see people by appointment at my discretion. You can book a call with me here

One of the things I miss most about practice is the 15 minutes we spend talking with each adjustment. Catching up with you, talking about things like food, exercise and  health. So if you feel like you need those 15 minutes without the adjustment, book a call and we’ll have one. Or you can always reach out on Facebook.

Hang in there. There will be lots of light at the end of this tunnel. Keep your eye on it.

Episode 31: Should You Try Fasting? Here’s Why I Love It

Fasting is known to be a healing intervention for a number of chronic and degenerative health challenges, but it also has tremendous benefits when you are healthy and well and want to stay that way for a long time. By consistently adding fasting into your life you will support your digestive system, improve the function of your immune system, help your body get back to it’s natural size and shape, and even slow down the aging process.

There is a ton or research and resources about fasting, but the simplest thing for you to understand with fasting is this:

When you limit the energy required for digestion within your body, it frees up energy to focus on healing and repair.

When you do this consistently the effects of this are cumulative!

Hungry for more? Check out the rest of the Adjust Your Life Podcast episodes!
If you’re more of a reader than a listener, you may prefer checking out some blog posts!
If you love conversation, reach out here, I’d love to hear from you!

Don’t Rush It! Why Babies Need to Crawl Before They Walk

So often parents, grandparents, are so excited to see the young ones start taking their first steps, but as a Chiropractor concerned with healthy motor development, I have a simple reminder…let’s not rush this process!

There is a reason for every developmental stage in the human body – the body is not dumb, and there are no mistakes! The body has an amazing innate intelligence that governs and directs all functions in the body, this belief is at the core of chiropractic.

There is a very sequential order to the development of infant motor patterns. There is a reason infants don’t come out and start walking, and why they need to sit before they crawl or stand. We need to respect this process, and not force it. If development not progressing the way it naturally should be, we then need to look for the potential causes, find them, and restore balance so development can continue.

A healthy adult spine has 4 curves, but only two are present at birth: the thoracic (mid back) and sacral (tailbone – which at birth is not actually yet 1 bone but 4 separate pieces until it matures). Curves in the spine are essential because they help us stay flexible and balanced, and help absorb stress through gravity and daily activity. Curves in the spine develop as an adaptation to gravity – and this is a crucial step in how muscles develop the strength necessary for stability. An infant develops the curve in their neck when they begin to lift and support their head, and the curve in their low back when they sit. This happens during the first 6 months. Once infants can sit independently they have gained substantial strength in their torso, and their next step is to start to pull themselves up and develop strength in their hips and legs….this is the natural order, the way the body was designed to mature.

Placing infants in an upright position before they have reached this milestone can lead to instability within the spine and hip joints, and it’s the main reason the majority of Pediatric Chiropractors do not recommend infants be placed in jolly jumpers prior to this developmental stage, if at all. The premature stress they place on the hip joint can lead to problems in the spine and nervous system later in life – many of which we see in our practices and need to correct!

Children grow up far too quickly as it is – be patient with their development, don’t compare them to other children, and let their body do what it does naturally on its own, in its own time.

Episode 30: Homeschooling Your Children During Covid-19? Consider These Tips

Struggling with schooling your children while they are at home? I took the opportunity to sit down with a local mom of 4 who’s been homeschooling for the past 10 years and we had a great discussion.

She sheds her insights on what she’s learned over the years and shares her mindset tips about:

  • Getting clear on your values as a family and letting that be the starting point
  • Getting children involved in what they want to learn
  • Creating a daily rhythm that suits your family life
  • Sharing resources with others in your community
  • Taking care of yourself as a parent!

Enjoy!

Hungry for more? Check out the rest of the Adjust Your Life Podcast episodes!
If you’re more of a reader than a listener, you may prefer checking out some blog posts!
If you love conversation, reach out here, I’d love to hear from you!

Easter Is A Little Different This Year…4 Things You CAN Do!

Given the current Covid-19 Pandemic, and the fact that our abilities to gather and celebrate has been dramatically affected this year, how will you celebrate Easter with your loved ones? Although everything is different than it used to be, where can you find something familiar?

So much is not within our control right now, but what you CAN control is your outlook and how you choose to spend your time and energy. Perhaps one of these 4 ideas will help you.

Maintain the traditions that you can. Children thrive on rituals, and during any times of stress or change in their lives it can be helpful to maintain some of the consistent habits they are used to.  What have you done in the past that you can still do? Colouring easter eggs? Having a hunt in your backyard on within your home? You can still have some fun doing these with your family. For some ideas on what to put inside your eggs instead of candy and chocolate check out this blog post.

Use technology to connect with long distance family.  Have you used facetime or zoom or some other platform for video conferencing yet? Many of them are free and can be a fun way to see your loved ones. Perhaps plan a time for a virtual visit.

Give where you can. Are there neighbours or people in your community that could use a hand with something? Obviously keeping in mind physical distancing, is there anything helpful you can do to make someone’s life easier? I’ve had friends who rakes elderly neighbours lawns, or Or is there a surprise you could leave on their doorstop that would make them smile?

Consider a special meal. If you want a celebratory meal but are tired of cooking, perhaps do something different  like support a local restaurant offering takeout? Try a new type of food, or order one of your favourites. Be sure to call or email restaurants ahead of time to verify their takeout policies and the precautions they are taking during this time.

Episode 29: Yoga, Health and More with Shirlee Williams

Shirlee is a local health crusader, and lucky for me, a very good friend! She joins me today to talk about what led her to open a yoga studio, the importance of mediation, and she shares how she prioritizes her own health. Tune in for a great little conversation!

You can learn more about Shirlee on her website.

Hungry for more? Check out the rest of the Adjust Your Life Podcast episodes!
If you’re more of a reader than a listener, you may prefer checking out some blog posts!
If you love conversation, reach out here, I’d love to hear from you!

Holistic Pediatric Care

With my extensive training in pediatrics I have a lot of fun in my practice caring for families, and always love seeing children. If you’re curious as to why I see children and why kids benefit from Chiropractic care, check out these blog posts: here and here.

Just like in adults, there are many lifestyle factors that will affect a child’s expression of health and their response to Chiropractic care. The quality of food they are given (and any intolerances), how much movement and play they are experiencing, their sleeping habits, and any emotional or mental stress they may be experiencing will dramatically affect their health.

I have many conversations had with parents about what else they can be doing to support their child’s health, and I encourage all parents to ask questions and gather information to make informed decisions, and providing information has always been one of the foundations of my practice

In addition to clinical care, there is an extensive lending library in my practice, workshops, an interactive web community, videos, the Adjust Your Life Podcast, and weekly articles for parents. I also have an extensive network of other health professionals and resources within our community with whom I can connect you with to make other changes in your health.

If your child is not experiencing the level of health they deserve, what are you missing? Is there something else that might be supportive to their health that you may have overlooked? Can you speak with your health professional about it? Do you need a referral to someone else to help you find the answers you need?

In my experience, when lifestyle changes are combined with chiropractic care, the transformations are profound. If your child is struggling with a health challenge, reach out! We might be able to offer you some ideas and help get you on the right path to health.
let’s make some changes!

Episode 28: How Can We Support Our Families During Times of Stress?

I’m joined by Psychologist Maddi Rundle in this conversation, and I loved it! We discussed why it’s important for us to take care of our emotional response as parents, how to communicate difficult situations with children of all ages, and why ‘feeling our feelings’ is essential to moving forward.

If there is ever a time to understand these ideas, it’s now.

P.S. It’s longer than the usual 10 minutes because it was so good!