Make Time To Play!

Life is for living! Are you having fun?

Recreation is defined in the dictionary as “refreshment of one’s mind or body after work through activity that amuses or stimulates play; activity that refreshes and recreates or activity that renews your health and spirits by enjoyment and relaxation.”  We all need time to re-energize and refocus.

When was the last time you did something spontaneous and fun? Do your hobbies make your heart smile? I love being on my mountain bike in the warm months because I feel like a 10-year old every time – even more so when my friends and I put backpacks on and head to the beach! My sons also keep ‘play’ in my life because much of our time together is spent doing so! As they are grow older and their interests change, I’m gaining opportunities to try new activities, which is always bound to make us all laugh! Children are a great reminder for all of us to make time for fun, and often provide us ample chances if we indulge ourselves. I’m going to challenge you to do so!   

Recently someone in my practice noticed all the silly faces the children in my practice on the wall, and she commented that adults seem to lose some of that ability to be silly, and that so many people lose their sense of fun because they care too much what others will think. Perhaps it’s because as adults we can easily get weighed down with responsibilities and lack the time. The good news is we can always reroute and make some changes in support of more balance in our lives. We can choose to prioritize time for fun knowing it’s a step in the direction of better health. Enjoying an activity, time to yourself or connecting with friends, moving your body…are all important parts of a healthy lifestyle.

Time for recreation and play is time worth spent to make the rest of your life more productive, and all your relationships better, including the one you have with yourself.

Making adjustments part of your life is a step towards ensuring you will be able to ‘play’ and enjoy a great quality of life, without being stopped by problems in your body!

This month I challenge you to get out and PLAY more!

~Dr. Melissa

By the way, healthy joints need to move to constantly nourish and cleanse themselves, and exercise is what is needed!  All physical activity supports the body physically, but recreational pursuits are the perfect way to combine fitness with fun.

If aches and pains are stopping you let me know and let’s figure out what’s causing the problem.

If someone you care about is limited in their ability to pursue hobbies, sports or leisure activities, tell them about chiropractic and let’s get them feeling better! We have a huge network of doctors and can easily find a suitable referral for them if they don’t live close by.

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How Do I Manage Illness In My Family?

My sons are 15 and 11 years old, and have never had any medication whatsoever. Do they get sick sometimes? Of course they do, but at a much lower frequency than many of their peers. People often ask me what our ‘secret’ is, and I’m happy to divulge it: They eat really well, get plenty of rest, are active, happy, and get adjusted regularly!

If they develop symptoms that there body is dealing with a bacteria or virus, we honour the innate wisdom of the body and it’s power to heal from the inside-out, and support their own ability to heal. 

Each illness a child experiences helps to strengthen and enhance their natural immunity.  Rather than suppress their symptoms, I encourage the immune system to process the bacteria or virus  as effectively as possible by supporting cellular function.

When they get a cough, cold, or some congestion, in addition to spinal adjustments to support their immune system, here are some other practices I use:

  • Encourage added sleep and rest.
  • Keep them home from school until they have no fever and their energy is back.
  • Supplementation with vitamin C, vitamin D, and a high quality multi vitamin.
  • Eliminate all refined sugars and dairy products from their diet, keep foods simple and nourishing.
  • Offer increased fluids, nutrient-dense smoothies, and warm herbal teas.
  • Mix some olive/coconut oil with a few drops of the essential oils of tea tree and eucalyptus, rub into their chest and under their collar bones to encourage drainage of the lymph glands in those regions.
  • Offer natural raw honey to soothe the throat.
  • Have them gargle with salt water (1/4 tsp sea salt with 1/2c water) to flush bacteria out of the mouth and to ease discomfort in the throat.
  • Offer lots of love, comfort, and reassurance!

I’ve also found that illness is always a great teaching moment with them. Helping them understand how their bodies work, what is happening when they have a fever, and are coughing/sneezing, and what their body needs to feel and function well is a lesson that everyone needs! 

Although we have a great team of  doctors to call on if needed, this approach has never failed us, and they have often been back feeling themselves in no time at all.  I’m also confident their developing brains and bodies are stronger for it.  

Next time your children are ill, consider supporting their body naturally, and working with health professionals who can help your body recover from the inside-out. 

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Balance, Agility & Chiropractic

I’m fortunate to see a variety of people in my practice, including many athletes! Whether it’s just people who want to enjoy an active lifestyle and recreational activities, or highly competitive athletes looking to improve their performance or recover from injuries, I love hearing about their goals and accomplishments.

Many professional athletes have a chiropractor on their sport team, and it’s not just because it helps them stay mobile, prevent injuries, or recover. Many athletes (and many people who have no sports or athletic interest whatsoever!) choose chiropractic because it helps them perform better.

 

Check out this study: 

Researchers had two groups: Asymptomatic athletes with no acute or chronic injuries were given chiropractic care based on their own clinical findings, and a second group who were athletes, but were the ‘control group’ and were not provided any spinal care.  Both groups were given training exercises.

Researchers measured changes in agility, balance, touch perception, power, and speed, reactions after six weeks of chiropractic care then again at 12 weeks. After 6 weeks they found 10.5% improvement in the chiropractic group, compared to 4% improvement in the control. After 12 weeks their evaluation showed a further 16.7% improvement in the chiropractic group compared to the control group.  The authors concluded that correction of spinal subluxation enables the body to function and perform at a higher level.

Think about where in your day to day life could improved balance and agility help you? Whether you are training for something specific, or just training for life (like me!) remember that a healthy spine and a nervous system that is operating with maximized function is a key component!

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Are You Dealing With ‘Text Neck’?

The newest injury that we are seeing as Chiropractors is something that many of you can likely relate to! Even some of the youngest members of my practice!

What is text neck? It’s soreness, pain, lack of mobility in the neck and associated muscles caused by the repetitive motion position that is happening because people are hunched forward while using mobile devices.  Poor posture affects all areas of the body, you can read more about why this happens in this blog post here.

Like other overuse or spinal injuries, if left untreated repetitive strains within the vertebrae in the neck can lead to degeneration, which then leads to a worsening of symptoms such as numbness, tingling and weakness in the hands, wrists and fingers,  increased pain, lack of mobility, and stiffness.

Research from the Journal of Ergonomics indicates that texting can be worse than other smart phone tasks (gaming, reading, internet browsing) because the angel of head tilt tends to be more extreme. They also studied whether there was a difference when subjects were standing or sitting, and concluded that text messaging while sitting was the worst position for neck injury.

You might be thinking ‘what’s the big deal? I look down much of the day doing other tasks as well!’.  This might be true depending on your daily activities, however, what’s common is that when people are using their mobile devices than tend to be on them for a more prolonged periods without moving, which is what complicates things. While holding a phone in front of you are also activating many muscles in your upper neck, back and shoulders while looking down, and although your body is designed to perform this movement, again it’s the prolonged length of time in one position that creates the additional strain.

Staying in this position consistently throughout the day affects your overall posture, other joints, and even your lung capacity and the function of other organs!  Take a minute to think about your posture when you are looking at your phone using this example:

Think of your head as a bowling ball, which weighs 8-12 lbs. Where that bowling ball should be placed on your body for maximum function and the least amount of physical stress is exactly where it was designed to go – above your shoulders. If this bowling ball starts to roll forward (and remember, it’s heavy!) the angle at which it’s on top of the shoulders changes, and with this slight change in angle the pressure and weight does not stay the same, it gets magnified. This places more strain on the muscles in the upper back.

So what can you do?

  1. Raise the phone up when you are looking at it. Change your positions if you are planning on using your device for a prolonged period of time (stand, sit, lie down).
  2.  Take frequent breaks – this is good for both physical and mental reasons!
  3. Give yourself ‘rules’ around phone use (ie. when you will turn it off) . This will affect your body and mind in other ways too, and likely increase how present you are with the people around you. You’ll also be less distracted, more productive, and most people find they are happier when they are ‘less connected’.
  4. Stand up straight! Think ‘sternum up’ so that you naturally position your body in it’s natural posture.
  5. Integrate some neck stretches and mobility into your daily routines. For ideas how to fit in the time to stretch you can watch this video or  read this blog post.
  6. Stay fit! Strengthen your chest and upper back with any physical fitness routines.
  7. Get adjusted! See your Chiropractor to resolve any issues and keep a consistent schedule to help your body perform at its best.
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What’s Your Word? Setting Your Intentions For The Year Ahead

I love the start of a new year! To me, it always feels like a chapter of my life is closing and a new one is beginning, and I love celebrating the successes of the past year, reflecting on the challenges, and building excitement about moving forward.  One thing I’ve realized as the years go on, is that no two are ever the same! As my sons grow older, the practice expands, I have new travel experiences or learning opportunities, life constantly evolves. There are always new things to celebrate, things we wish had never happened, and new things to look forward to. Perspective is powerful. You can’t change what life brings you, but you can always choose how you respond. Really, you can.

As you begin 2018 I encourage you to set aside a few moments to think about what you want most for this new year, and consider doing this exercise to help you shape what’s to come.  Rather than set resolutions try setting theme words for the year. A friend suggested this to me years ago, and I’ve been doing it consistently since. I started with 1 word, but for the past 3-4 years I’ve been choosing 3 instead.

Here’s how it works:

Think about your aspirations – what do you want for the year ahead? Is there an overriding theme that comes to mind for you? Can you sum up your intentions in a single word? Or maybe 2-3? I bet you can. Choose a word(s) that can represent many different areas of your life

Why it’s effective:

A great word can set the tone for your actions and keep you focused.  A word can also serve as a reminder of what’s important when everyday ‘life stuff’ frustrates us. For example, when my sons were young and I wasn’t in practice, my word was “Nurture”.  It reminded me of my focus on raising my sons and looking after myself.  It allowed me to accept that my career aspirations would be fulfilled at a later date (like now!) and that the little boys in my kitchen were simply more important for the time being. In other years the words “Grow”, “Balance” and “Focus” have worked well for me as I was rebuilding my life and business.   A great word sets your intention and will help manifest the people, places, opportunities (and challenges!) to help you achieve your goals.  Metaphysics aside, what you focus on tends to happen!  The simple act of awareness can powerfully  keep you oriented towards actions that support your goals, and make you more likely to attract success.

Your ‘word’ might come to mind easily.  You may already have one that has been running through your thoughts repetitively, especially if you have set resolutions or goals for yourself. If not, carve out some time in your week to think about it. Sit quietly and reflect.  Journal if it helps you sort out your thoughts, or, on a blank sheet of paper simply write down words that depict your hopes and dreams for the year ahead. Something will pop out at you, or you may notice a pattern in the words you write down. Don’t over-think it!

Friends, colleagues, and people in my practice have shared their words with me for added support and accountability. Here’s some of their theme words to get you started:  Relate, Believe, Focus, Simplify, Build, Mindful, Refresh, Rejuvenate, and Fun. Once you have your ‘word’ write it down where you can see it regularly. Use it as a password so you have to consciously think about it many times a day. Place post-it notes all over your home if you need to. Get creative and do what works for you!

~Dr. Melissa

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Give Gifts of Experience

There are many ways to show affection and pamper the ones you love without purchasing ‘things’.  I’ve noticed many people choosing ‘experience gifts’ instead of tangible items consider giving someone you love the gift of time together or the experience of doing something they love.I’ve done this with my sons for the past 6 years and we’ve had many memorable times together such as going to Great Wolf Lodge, a trip to New York City, catching Raptors games, skating on the Rideau Canal (after watching the Montreal Canadians vs. The Ottawa Senators!) and seeing Coldplay perform live.

Now when they make their Christmas wish lists they often include ‘things to do’ as some of their items! For the people in your life, what about vouchers for ski passes, yoga passes, gift certificates for restaurants and cafes? Cooking classes, music or art lessons? Spa services are always a popular choice, and tickets to the movies, theatre, concerts, sporting events are always fun.

Another option is to look around your community for services you use, ones that have made an impact on your quality of life, and consider giving your loved ones a certificate to try out those services. Gifts of health are always well received! I’ve had many people purchase an initial session with me or a series of adjustments for people they care about, and there is a tremendous amount of gratitude expressed to me by the recipients.

If you choose to give gifts during the holiday season, consider ones that are from local stores. Shop within your community if possible and you’ll save on gas, meet new people and support a small business.

But remember, time together is more valuable with the ones we love than any object, and you’ll get the benefit too! Take the stress away from shopping and get creative giving gifts of the heart in other ways this holiday season.

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3 Holiday Nutrition Tips

As far as I’m concerned, focusing on healthy food choices and avoiding overconsumption is something we should be doing all year-round, but it’s even more important during the holiday season when the sheer volume of parties and events can add up and the opportunities to indulge are constantly present! Here are 3 tips to help you this year:

 

 

 

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 remember there is sugar and calories in every drink, and if you consume too many your judgement will surely be off. Good idea to make decision before you go out about how much you want eat. Be sure to increase your intake of water to compensate for the dehydrating effects of alcohol. Often we mistakenly believe that we are hungry when really what our bodies need is more fluid. Keep this in mind when you head for the table of food at your next event and try having a glass of water instead.

Consider a 12 hour overnight fastThe detox signal to your body to start cleaning internally is given approximately 8 hrs after your last meal and requires at least four hours to function well and finish the internal cleaning.  If you fill up late at night and eat early the next day, you deny yourself the benefits of your body completing it’s natural detox mode, and so it’s better to do a little fast every night. If you think of the word ‘breakfast’ it means “break” “fast”, and eating your meals this way allows your body to work most effectively. The best part is that it’s easy to implement and remember! After you finish your dinner (or late night snacks at holiday cocktail parties)  just plan to eat 12 hours later. For example, if you finish dinner at 6pm, the earliest time you can choose to eat something in the morning for breakfast would be 6am. If you have a day when you eat later, just push the time back. If you are out and eating those delicious hors d’oeuvres at 10pm…wait until 10am to have your breakfast the next day. After the last time you eat, no more solid foods, or snacks! Liquids such as water or herbal teas are ok, but nothing that has any calories because your body will then need to digest it.

Most of all, remember this: whatever you put into your mouth is always a choice!  You CAN enjoy the holidays and all your favorite foods without overindulging and then needing to deal with added weight gain in January. Think about how you want to FEEL and make choices that line up with what you want. If you go back to last week’s post on setting an intention for the holidays that can help you make the right choices for you.

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First Major Snowfall of 2017! How to Deal With The Snow Without Causing Injury

Snow. It’s unavoidable in Canada, particularly in the community that I live in! Which is fantastic because many people in my practice love to ski, snowboard, and snowshoe! However, dealing with snow around our homes and in our driveways means that I will see a very consistent pattern within people’s spines, and sometimes with acute injuries too. It’s no surprise when you consider that an average shovelful of snow weighs 5 to 7 pounds! Take this load and repeat it over and over to clear a walkway or driveway, and you’ll quickly realize how much weight is lifted in one session of snow clearing — on average, several hundred pounds!

Shovelling snow can be a pain in more ways than one. Keep these tips in mind to prevent hurting yourself while dealing with the snow on your property:

• Don’t let the snow pile up: If the weather report calls for several days of snow, frequent shoveling will allow you to move smaller amounts of snow each time. This approach is far less strenuous in the long run.

• Pick the right shovel: Use a lightweight pusher-type shovel.

• Push, don’t throw: Always push the snow to the side rather than throw it. That way you avoid lifting heavy shovelfuls of snow, and sudden twisting or turning movements.

• Bend your knees: As with any heavy object, you need to use your knees, and leg and arm muscles to do the pushing and lifting, while keeping your back straight.

Don’t forget to take breaks! If you feel tired or short of breath, stop and take a rest. Shake out your arms and legs. Stop shovelling immediately if you feel chest pain or back pain. If you have back pain that is severe or that persists for more than a day after shovelling, call me rather than ‘waiting for it to go away’. If you have chest pain that is severe, see a doctor immediately.

And of course…keep your regular chiropractic adjustment schedule to maximize your spine’s ability to move the way it was designed to! 

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Holiday Season 2017 – What Do You Want It To Mean For You?

Every December in my practice, for 15 years now, I hear and observe the same sentiments from people. As much as there is excitement about the holiday season, there tends to also be a lot of overwhelm. People are often overstimulated, overfed, overcommitted, and they may also overspend on gift-giving. This added stress is not good for your health!

The good news is that how you feel during the holidays is up to you. You CAN choose to celebrate but feel positive, rested, and healthy! The first place to start though, is to get really clear on what you want the season to mean to you, and so I’m encouraging you to reflect on this idea briefly, and then do this one thing that will make a tremendous difference:

Set an intention for the holidays.

But first, be realistic and consider:

What’s happening in your life these days? Where are your children or extended family in the current stage of their lives? Given their ages and interests, what do you want the holidays to look like for you?

Every year our lives are a little different, and it’s important to change our expectations accordingly.

Maybe you have a holiday planned, maybe there is someone in your family who having a tough time, maybe your grieving a loved one? Maybe there has been a change in your home or work life somehow?  Maybe your finances are more strained than usual?Depending on your reflection on these areas of your life and the people in it, you might want to adjust your plans and celebrate a little differently this year.

Decide what you want the holidays to mean, what your priorities are, and how you want feel? And then I want you to write it down.

Choose 3-5 words or perhaps write a brief statement or sentence, then put it somewhere you can see it. You can get creative with this! Make it look pretty or decorative if you like, but what really matters is that you will see it and be reminded of what you wrote. Whether you post it on your fridge, put it on your phone, or write it in a journal that you will look at every day, this is the most important step!

When you have an intention to refer to, it will help you make solid decisions about how you spend your time and money this holiday season. You’ll feel better about your choices because they will be more realistic with your current lifestyle, and this will ease your mind, and help you find more JOY (and less stress) holiday season.

~ Dr. Melissa

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Is Your Body ‘Out of Balance’?

The body is a self-healing, self-regulating organism and perfectly designed to express good health. As a Chiropractor our whole clinical philosophy is based on this simple fact, and after all these years in clinical practice I’m still amazed and the ability of the human body to coordinate all internal functions, heal and grow when given the right environment inside.

On the wall in my reception room it’s written: “There is a vast difference between treating the effects and adjusting the cause.”  In addition to providing spinal care, it’s always been important for me to take a holistic approach so that people’s health can improve, and so they can completely heal and thrive.

When a body is NOT functioning well, whether it’s pain or lack of mobility in the neck, low back, or hips or some other symptom of dis-ease (bowel trouble, compromised immune system, allergies, etc) the question we need to always be trying to answer is “What is the cause of this imbalance?”

The easiest and quickest way to answer this question is one word, can you guess what that is? STRESS. But, it’s also a little deeper than that, there are generally 3 main categories of stress in the body:

  1. Trauma: accidents & falls, sports injuries, car accidents, repetitive strains, poor posture habits
  2. Toxins: pesticides, chemicals in personal care or household products, pollution, food sensitivities, drugs, nicotine, alcohol
  3. Thoughts: mental stress, overwhelm, anxiety, negativity, emotional trauma

Nowadays I think it’s also important to consider a 4th category too:

4. Deficiency: lack of proper nutrients, sedentary living, lack of mobility, lack of adequate brain stimulation

How do these stresses affect your health?

Trauma, Toxins, Thoughts & Deficiency  —–>  STRESS on body

STRESS —>  internal changes in body physiology to adapt, leading to dis-ease, then disease

What is the solution?

Restoring health doesn’t generally just happen with a ‘quick fix’, it’s a consistent way of living to ensure your body functions the way it’s naturally designed to. There are often 3 parts to this process:

Remove or minimize the stressors. This might mean lowering your level of stress, improving your movement patterns, reducing your toxic exposure or any number of other things depending on your unique situation.

Restore proper mobility  This is where Chiropractic comes in! 

“The more mechanically distorted the spine, the less energy available for metabolism, energy and healing.” ~ Dr. Roger Sperry, Nobel Prize Winner for brain research

Support the body by adopting lifestyle habits that are congruent with good health and allow the body to  to function the way it was designed to!

In my practice we look at all 3 of these areas so that you can not only feel better faster, but so that you’re results will last and all aspects of your health will improve, and it’s an approach that has consistently worked for the past 15 in practice.

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