Episode 27: 5 Ways To Lower Your Stress

Stress is inevitable in our lives, but how we respond to something that is stressful is up to us!

Stress is bad for your health, so in this episode I share the 5 most common tips I give people to help shift their perspective and find a little more joy in their every day life.

Which one of these tips can you start today to adjust your current level of health?

Hungry for more? Check out the rest of the Adjust Your Health 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 Stress! Your Heart Will Thank You

As a Family Chiropractor I am lucky to see people everyday who choose to invest in their health and are actively making choices to feel and function their best. Something that comes up consistently in conversation with people is stress, and it’s often connected to the changes I observe in their body and the injuries I see.

According to The Heart & Stroke Foundation, “Although stress happens first in the mind, it has strong effects on the body. People who have high levels of stress or prolonged stress have higher cholesterol or blood pressure. They may be more prone to narrowing of the arteries (atherosclerosis), a stroke risk factor.”

Emotional and mental stress create tension in your body and affect all body systems, including your muscles and joints! It’s important to regularly check in with yourself, assess your emotional health, and make changes if needed.

These are the 5 tips I suggest often, and ones I implement in my own life:

Let Go

You always have a choice in how you handle any situation and how you let it affect you. Holding negative feelings toward someone doesn’t hurt them, it hurts you! Who are you holding anger towards? What do you need to let go of?

Focus on the Good

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

Be Thankful

The secret to happiness is not found by seeking more, but in developing an appreciation for what we have. 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.

What’s Your Purpose?

A big question I know, but one that you need to make the time to think about. Are you living your life with purpose, plans and passion? If you could do anything you wanted to, what would it be? It’s never too late to re-design your life and pursue any dream you have. What steps can you take to start moving in that direction? Baby steps still take you forward!

Laugh!

Laughter is “the most inexpensive and most effective wonder drug”. It suppresses the secretion of stress hormones, boosts your immune system, reduces inflammation. Let’s face it – there is nothing like the feeling of a deep belly laugh! Are you laughing enough? Connect with others and share some fun.

5 Ways You Can Stay Healthy Through The Holidays

During the holiday season many people are overstimulatedover-committed, and that leads to being overwhelmed.  This can leave people feeling emotionally and mentally drained, and certainly getting a lot less sleep than they would like! In my experience, January is a common time for people to get sick…

There are lots of opportunities during the holiday season for indulgent foods and extra alcohol. With the busier pace many people find themselves moving less and workout routines can also slip away. However, this doesn’t have to be how you spend your December! You can celebrate, indulge and still feel good! 

Make a few adjustments in your social calendar and you will enjoy the holiday season and start 2020 in good health.

1. Set intention and stick to it!

See this blog post for more ideas.

2. Be mindful of your food choices.

Eat regularly & prepare for outings. This should be a consideration for all year round, but what happens in the holiday season is that the sheer volume of parties and events can add up to over-consumption. 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.  Be sure to increase your intake of water to compensate for the dehydrating effects. 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.To give your body time to digest and detoxify, consider 12 hour fast overnight. This is an easy habit and if done consistently can make a huge difference! Whatever time you eat your dinner, allow 12 hours before you eat your first meal the next day. (if you finish eating at 7pm, don’t eat breakfast until 7am or later the next day) If you have regularly been practicing intermittent fasting, keep it up!

3. Move your body.

Physical activity makes every system in your body work better. Instead of taking a break from your exercise routine during the holiday season, keep it up! Or consider getting started! You don’t have to wait until January to resolve to get in better shape.  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!(Trust me, I make excuses and procrastinate sometimes too! Ask my trainer!) 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.

4. Get social, but with intention.

(Again, see the blog post on why this is an important step!) 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. 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. Reach out to people who may find themselves alone during the holiday season and consider including them in your plans. The rewards will be far greater than just the social stimulation.

5. Give your body added support.

During times of added physical demand or emotional stress, it can be helpful to give your body MORE attention. Although I will always remind you to address the cause of stress in your life and in your body, if there are times when it’s unavoidable then helping your body adapt better will help. Keep up your consistent Chiropractic care, consider using essential oils to support your body, take epsom salt baths to relieve muscle strain and help detoxify, meditate, consider supplementation – whatever healthy habits you have used and loved in the past – keep them up or add more of them to your routine for December!

Healthy habits are always a choice!

Healthy holidays ARE possible. If you make a few small adjustments to your habits you’ll feel good throughout the season.

You CAN think about how you want to feel and make choices that align your holidays with that intention so that you make the right choices for you.

Episode 22: 5 Ways You Can Have a HAPPY & HEALTHY Holiday Season!

There are lots of opportunities during the holiday season for indulgent foods, extra alcohol, social engagements and festive fun! However this season can also be physically and emotionally draining if you don’t keep a few important health habits in mind. You can indulge, celebrate and feel good during the holiday season and head into the new year ready to rock! These 5 tips will give you a good start.
 

Hungry for more? Check out the rest of the Rock Your Health 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!

The One Thing You Should START Your Holiday Season With

In my experience in practice over the past 17 years, December tends to be a month filled with fun. But it can also be filled with so much added stress!

One thing that I’ve been suggesting for the past few years that has made a profound difference for people, and in my personal life too, is asking yourself this simple question:

What’s your intention this holiday season?

You’ve likely set goals for your health (and if you haven’t – get in touch! We can help!).

You’ve likely set goals within your work life, perhaps within your family life, finances, and maybe around your home for projects. Why not set a goal for the most-wonderful-and-busiest time of the year?

Decide what you want the holidays to mean, what your priorities are, and how you want feel. 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 thinking about this, be realistic and consider:

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

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?

Maybe you have a holiday planned, or there is someone in your family who having a tough time, or perhaps your grieving a loved one? There may have been a change in your home or work life. 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.

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. Give it a try and let us know how it works for you!

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.

Hungry for more? Check out the rest of the Rock Your Health 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!

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!

chiropractor recommendations office ergonomics

Episode 16: Workplace Ergonomics

It is estimated that Canadians spend almost a quarter of their life at work. When you take into account how much of the remaining 75% is spent sleeping, it becomes clear quickly, how important the health of your workplace is. Today’s podcast will cover a few ways to maximize your work environment to support better spinal health, and thereby, overall health. It’s an investment you won’t regret.

For more information on basic office ergonomics, read this blog post. For information on “text neck” check this one out.

If It’s Not Broken…

So many times when I speak with someone about what I do, they comment “I would hate to know what you’d find in my spine, it’s probably a mess!”.  This attitude still surprises me.

The attitude “if it’s not broken, why fix it” does not apply to the human body.

Some of the sickest people on this planet have no symptoms and “feel fine”. We all know people who seemed to be fine but then suddenly are diagnosed with a major illness. People who ‘suddenly’ have a heart attack, stroke, are told they have cancer.

Waiting for your body to give you symptoms is like waiting for a bomb to go off…everything is quiet until suddenly there is a huge impact.

I cannot tell you how illogical this seems to me, but I certainly didn’t always look at health this way.

Like many people, I too viewed things differently, only responding to challenges in my body with medications. Luckily, 20 years ago, a shoulder injury forced me to see a Chiropractor, and from that point on everything changed. Not only my own health, but my attitude about it.

The Chiropractic approach is just that – an approach to supporting your body from the inside-out in every way.  Giving the body what it needs from the top-down (neurological function from the brain through the spinal cord), as well as all the other ingredients necessary for optimal function….food, hydration, movement, love and social connections, sleep, purpose and passion!

Chiropractic is not just an adjustment or treatment for a symptom, it’s an approach to looking for the causes of problems in the body, rather than just reacting to them.

Waiting for something to happen before you take action often makes the healing take longer, and requires more investment of your time and resources.

People who choose to make chiropractic care a regular part of their life understand this, but they also see the profound changes in their health, and are more empowered to be in control of their body. It’s a beautiful thing to watch in my practice and something I will never tire of.

People often hear me say “health comes from choice, not by chance”. Choosing to honour your body and give it what it needs on a consistent basis is one of the wisest decisions you can ever make.

If you’re still struggling with some aspects of your health, ask for direction.

If I can’t help you, we’ll find someone who can.

Life is short. Give yourself the gift of better health so that you can live more fully.

– Dr. Melissa

Forget Resolutions, Why Not Set a WORD instead?

Anytime is a great time for making changes in your life, but there is something special about the start of a new year. Whether you feel you need to make some drastic changes, take a few small steps in a new direction, or simply get back into an established routine, commit to doing something  this month to live a better life. I’ve never found resolutions work, and I stopped setting them years ago. Instead, I love this concept and have been implementing consistently. Maybe this year you might want to give it a try!

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? I bet you can.

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, 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.

A great word sets your intention and will help manifest the people, places,  opportunities (and challenges!) to help you achieve your goals.  A good friend recently shared her story of using theme words during the past few years. “Abundance” was her focus at one time and she grew her business substantially. “Love” was her focus another year, and she met the man she married.  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 – and share your ideas! I’ll tell you my word!

One word is easy to remember. Pick one for yourself and let it shape the months to come.

Set an intention for what you want 2017 to mean to you, choose a word to define it, make deliberate choices and take action! I’m here to help if you get stuck 😉

~ Dr Melissa