“Sitting is the new smoking” has become quite the buzz phrase lately, as numerous sources show the correlation between spending hours sitting at a desk and risk of cancer, heart disease, and type 2 diabetes. It’s a scary thought, considering so many of us are bound to our desks and chairs for hours upon hours while we work, commute or even to relax — when our bodies were never meant to do so. From brain fog, lack of focus, drop in metabolism, poorer circulation and breathing, muscle imbalances and degenerating posture, the effects of sitting have truly become the “silent killers” of today. As humans, we are primed to move. Yet urbanization, technology, and workplace norms have resulted in our physical stagnation. We have become sedentary, physically inactive creatures, and this comes at a cost. Being in practice for over 20 years, I too have seen the shift in recent years from patients experiencing neck and back pain from physical labor and strains from over-activity to now experiencing chronic pain, stiffness and lack of mobility from sitting for far too long daily. The worst part is, most of the damages acquired from sitting for too long are not reversible by Read more…
Although often overlooked, your posture and the health of your spine should be at the top of the list when it comes to good health. It should be right up there with eating well, exercising often, and getting adequate sleep. Surprised? The spine covers and protects our nervous system—a complex network of nerves and cells that transport messages to and from the brain and spinal cord to different parts of the body—so it is important that we maintain good posture to prevent spinal decay, and to make sure that there is proper communication between the brain and body. Misalignments, pain, reduced range of motion, and poor posture are all indications that the health of your spine may be impeding on your ability to perform physically, focus mentally and carry out basic functions optimally. So how do you know your spine may be impeding on your health? While nothing can replace a complete neuromusculoskeletal evaluation performed by a chiropractor, there are some ways you yourself can get a general idea about the health of your spine and joints. Here Are 15 Warning Signs of an Unhealthy Spine: #1 – Poor Weight Distribution Stand on two separate bathroom scales with each foot Read more…
With Canadian Thanksgiving coming up this weekend, I thought I’d share some thoughts on the topic of gratitude. Practicing daily gratitude holds many benefits. From lower our stress levels to increase our happiness. Studies continue to show the tremendous power of giving thanks! Gratitude can be as simple as smiling or saying thank you. It can also be a more intentional practice, like taking time to jot down a few things that you are grateful for each day or practicing gratitude through daily meditation. Instead of giving thanks just one time a year, why not do it throughout? Here are 5 tips that I believe can help foster an attitude of gratitude all year long! Tip #1 – Use Gratitude to change your state of mind. When something isn’t going your way or someone upsets you, try to list 3 to 5 things that you are grateful for in that moment. It could be something as simple your kids being ready on time or a co-worker bringing you a cup of coffee. Focusing on a few good things will help put whatever annoyances or hardships you are facing into perspective. The best part – when you start thinking this way, Read more…
PEMF Therapy (pulsed electromagnetic frequency) uses bursts of low-level electromagnetic radiation to heal damaged cells, tissues and bone, to relieve injury-related pain, mitochondrial damage and even to stimulate organs. It is a non-invasive and drug-free therapy that complements other therapies and, together with a combination of regular exercise and a healthy diet, can aid acceleration the body’s healing process.
Back To School—Pack-it-Right and Wear-it-Light Strategies for a Healthy Spine and Mind This School Year
Who knew that the ubiquitous school backpack could actually create health issues for children and teenagers? Before you buy that cute and colourful backpack for your six-year-old heading off to school for the first time, consider how it can affect their spine. Student back injuries are pretty widespread. In fact, you may be surprised to learn that 96% of pupils monitored haul far too much weight for their back. Fast forward a few years, and there may have a number of long-term issues that will affect the child with everything from minor everyday movements to poor posture, headaches, chronic neck arm and back pain, and a host of other problems. The back should be viewed as any other kind of load-bearing equipment. Similar to trucks, trains, and ships, if loads are too heavy or unstable, the entire operation is at risk! We also have to remember that the spine covers and protects the nervous system which controls every cell, tissue, and organs in the body. Bad posture will therefore not only have an impact on the spine but also on nervous system function. This is why it is important to have children’s spine checked for misalignments by a chiropractor to Read more…
Are you a weekend or Summer warrior? You know…someone who spends their weekdays behind a desk and their weekends running marathons, gardening for hours on end, building a deck or cycling across the city. While you may think that you can get away with saving your physical activity for the weekend, think again! In Canada, 35% of injuries occur during participation in some type of sport or exercise and studies show that weekend warriors are actually at a greater risk of developing an injury. Especially, warriors who are over the age of 30 and are not making time to exercise during the week. Weekend and summer warriors have a tendency of doing too much, too fast and that’s what puts them at extra risk for injuries like muscle sprains and chronic tendonitis. To avoid injury, it’s best to break your physical activity into smaller, more frequent sessions. Yes, this also goes for activities like gardening, building a deck or even house cleaning! Listen to your body. If certain activities cause your pain or discomfort like neck pain, back pain or joint pain, consider hiring someone to help get the job done. When it comes to exercise, consider a workout Read more…
Tips for Having a Healthy Holiday Season!
The holidays are meant to be a time of great joy and cheer, but sometimes they can be downright stressful. Especially, when we aren’t planning enough time for ourselves. That’s why I wrote this week’s blog. While the holiday season will always be a little hectic, not sticking to your healthy habits can result in you feeling run down (or even worse…sick!) over the holidays. Here are a few tips to keep you working out and eating right this holiday! Tips for Working Out During the Holiday • Pencil it In. You are less likely to skip your workout if you make a point to pencil it into your calendar. Look over your plans for the holiday and figure out when and where a workout could fit in. • Keep it Short. You don’t have to run a marathon. Schedule a quick HIIT circuit or a walk with the family to keep your body moving. • Get the Family Involved. After all, there’s nothing like skating or tobogganing to get you in the holiday spirit. Tips of Eating Healthy During the Holidays • Try Your Best. Let’s face it, it’s hard to eat clean during the holidays. If you do happen to fall Read more…
1 in 6 Canadians over the age of 15 report suffering from arthritis. Are you one of them? Learn what arthritis is and natural ways you can prevent arthritis damage in this week’s blog! Signs & Symptoms of Arthritis • Fatigue • Joint pain & tenderness • Joint swelling • Joint redness • Joint warmth • Joint stiffness • Loss of joint range of motion What is Arthritis? To put it simply, arthritis is inflammation of one or more of your joints. It refers to hundreds of related conditions including: tendonitis, bursitis, osteoarthritis and rheumatoid arthritis. What Can You Do to Manage Arthritis, Naturally? The good news is there are natural ways to fight chronic inflammation and restore balance in your body. One way is to start including more anti-inflammatory foods in your diet. Foods like: Fresh Whole Foods (fruits, vegetables, whole grains, nuts and seeds) Omega 3 Fats (wild salmon, flaxseeds, walnuts, extra virgin olive oil) Green Tea Garlic Herbs (basil, chili peppers, curcumin, turmeric, ginger, parsley, rosemary and thyme) If you need extra help, try a natural supplement. Natural supplements are a safe and effective alternative to prescription and over the counter medications. Always choose a high-quality supplement Read more…
Inflammation is the body’s normal physiological attempt to defend itself against foreign invasions and repair it from injury. This blog shares what inflammation is and how to reduce chronic inflammation naturally! Acute Inflammation When describing what inflammation is to my patients, I always explain that there are 2 types; the acute and the chronic. Acute inflammation is important, especially if we experience an injury or infection—it’s what promotes healing. Heat (calor), pain (dolor), redness (rubor) and swelling (tumor), best describe the classic inflammatory response. Acute inflammation occurs as a short-term response to harmful stimuli such as a cut, sprain or burn. Ever notice that a wounded area swells up and becomes warm? That is the body’s way of protecting the area as it begins to heal. Chronic Inflammation When inflammation persists over time it becomes chronic. Chronic inflammation is the body’s response to ongoing lifestyle stresses like: poor diet, lack of sleep, stress, and lack of exercise. It occurs when the injury is ongoing or a predisposed immune system fails at counter-regulation, contributing to the onset of many chronic illnesses. Without getting too technical, chronic inflammation can be explained as an insufficient dampening or excessive up-regulation by intracellular proteins, kind Read more…
Believe it or not, too much homework can be bad for your health. But don’t worry kids, there are things you can do to ensure that homework is painless! And no, we don’t mean avoiding assignments. Though school is in session for most, it’s never too late to talk about backpack safety. This week’s blog discusses the trouble with heavy backpacks and provides tips to keep in mind when shopping for a backpack. Backpacks, Back Problems According a recent U.S. Consumer Product Safety Commission study, more than 75% of students ages 8-12 suffer from increasing back pain inflicted by carrying their schoolwork and supplies in backpacks or similar totes. This is no surprise considering, some of our younger elementary school students are literally carrying one third their body weight for prolonged periods of time and distance. That puts a lot of stress on a body in the midst of development. Student back injuries are now widespread. 96% of the pupils monitored regularly haul much too heavy a pack on their back. Backpack Safety Tips 1. Children should not carry backpacks that exceed more than 10% of their body weight — which translates into a 5 to 10-pound load for elementary Read more…