Don't Let the Holidays Hurt Your Heart

December 26 is historically one of the most dangerous days of the year for people vulnerable to cardiac problems, including heart attacks, heart failure and arrhythmias. 

 
Apparently the holiday season isn't good for heart health to begin with. A 2004 study found that heart-related deaths increase by nearly 5% during the holidays. Anecdotally however, doctors say that their ERs stay quiet on Christmas Day itself. Then, come December 26, they see a surge of cardiac traffic. A 2008 study found that daily visits to hospitals for heart failure increased by 33% during the four days after Christmas.

 

Here are some ways to play it safe with your heart during these holidays:

1. Cut down on the drinking

The holidays are a time to have fun and be merry. However, more than one alcoholic drink can have consequences. Excessive drinking can trigger atrial fibrillation, which is a form of irregular heartbeat. Atrial fibrillation can increase your odds of suffering from a stroke. So try to keep your alcohol consumption at a reasonable amount.

2. Reduce the stress

The holidays are a stressful time. Whether it’s money issues, family bickering or demanding company, this time of year can put a huge strain on your heart. Try to plan for the worst and hope for the best! Keep down your blood pressure and your stress levels, so we can all make it through this season.

3. Minimize the overindulgence

It’s probably completely unreasonable to say stop overeating at Christmas. With the excessive holiday parties, the big family dinners and the abundance of treats, most people are inevitably going to overindulge. However, heavy meals, too much salt, and excess alcohol can all exacerbate heart failure. So play it safe this Christmas and try to watch what you eat. Also, listen to your body over the long holiday haul and don't dismiss any discomfort as a by-product of overindulgence.

So here’s to a safe and healthy holidays! Just remember, “you can't keep your New Year’s resolution if you don't live through the holidays."

Resources

www.health.com

Practice Safe Shoveling!

During the winter months snow shoveling can be a pain, considering that each shovelful of snow weighs about six pounds. That’s a lot of repetitive lifting, and wear and tear on your back. These back health tips will ease the hassle of clearing your driveway and help keep your back in shape.

Warm-up

Before tackling any strenuous activity, a quick 10 minute warm-up such as a walk around the block will kick-start your muscles for the activity ahead and help prevent injury. Stretch and warm-up to prevent injury!!!

1. Don’t let snow pile up: If the weather report calls for several days of snow, frequent shoveling will allow you to move smaller amounts of snow after each snowfall.

2. Pick the right shovel: Use a lightweight push shovel.

3. Push, don’t throw: Push the snow to the side rather than throwing it. Avoid as much lifting and twisting as possible.

4. Bend your knees: If you need to lift the snow, bend your knees and use your leg and arm muscles to do the work while keeping your back straight.

5. Take a break: If you feel tired or short of breath, stop and take a break.

6. Keep comfort in mind: Layer your clothing so you can adapt to changing temperatures. If you become too warm while outdoors, simply remove a layer or two.

7. Stay hydrated: Even though it’s cold outside, your body still needs plenty of fluids. Remember, if you feel thirsty, you are already dehydrated.

8. Take it slow: Rest when you feel tired or short of breath. Stop shoveling if you experience sudden or prolonged joint or muscle pain.

9. Cool down: After you’ve finished shoveling cool down by taking a walk and stretching out tense muscles

Resources

1. Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/around-home/shovel-light.aspx

Chiropractic and Kids: Toddlers to Teens

As children grow and explore their world, crawling leads to walking. Walking leads to running. Tricycles lead to bicycles. Before we know it, their mobility and curiosity produce a whirlwind of nonstop activity. Along the way they lose their balance. They fall. They slip. They trip. They stumble. They tumble. 
 

These falls are not only a normal part of childhood, but necessary to make developmental milestones. Unfortunately however, sometimes these stumbles and falls accumulate and can create some serious problems. Beyond the bumps and the bruises, potential spinal and cranial dysfunctions can occur. Chiropractic adjustments can help with that.

Regular chiropractic checkups during this time of rapid growth are essential. A bad fall is usually quite evident but when all the small falls add up, it’s hard to tell if kids are having problems. Toddlers in particular find it difficult to communicate their discomfort or pain, and without them verbalizing their pain, issues can often be overlooked. Chiropractors are trained to detect these spinal and cranial dysfunctions. Treating kids is much different than treating adults. Only very gentle and safe techniques are used and methods vary dependent on size and age of the child.

Another stage of development that is marked with rapid growth and new experiences is puberty. With puberty comes hormonal changes, a new self-consciousness, awkwardness and a lack of coordination. A host of nonspecific aches, pains and muscle spasms often appear. These so-called "growing pains" may be common, but they are not normal. The fact that they seem to resolve on their own is merely a tribute to the adaptive qualities of children’s growing bodies. Uneven leg length, unbalanced hips and other underlying spinal distortions often go unnoticed, and unfortunately untreated. Throughout time, these problems become less adaptable and tend to create more stubborn conditions.

This trend tends to be even more exaggerated in kids that have experienced trauma and with athletes that have undergone some kind of injury. Whether that ranges from a car accident, to a particularly nasty tumble off the bicycle to a bad ankle sprain or even a concussion, the residual effects can be long lasting.  We see the results years later in adults with chronic, expensive and hard-to-correct problems. An assessment and subsequent treatment by a chiropractor can help assure proper growth and development. 

Whether it be from a significant trampoline accident or just regular maintenance to help with the day to day, getting kids of any age in to a chiropractor to be adjusted will help with current issues and prevent future ones from occurring.

Chiropractic and Kids: Adjusting Infants

Most people recognize the value of chiropractic care for adults, but a normally working nervous system can help everyone. Chiropractic care for children is very different from that for adults. Tailored to their age and weight, their adjustments often require no more pressure than you’d use to test the ripeness of a tomato. Assessing and treating children is a much different experience than one of an adult and involves very safe, gentle techniques.
 

 

There are many considerations involved with a growing baby but take into account the trauma of the birth process. Pulling, forcing and twisting a baby from the birth canal are common. Cesarean section, forceps, suction extraction or eager hands can cause functional problems, which can contribute excessive stresses to the baby’s cranium, spine and nervous system.

Without the language to explain what’s wrong, some newborns exhibit unexplained crying, a lack of appetite, or other difficulties. Newborns and infants often show a tendency to hold their head to one side or prefer breast-feeding from only one side. These are ways they cope with abnormal spinal function and an impaired nervous system. Chiropractors are alert to the many ways nerve interference can negatively affect your baby’s health.

It is common for children to receive chiropractic care. Furthermore, this care is safe. The ICPA presented preliminary results of their Practiced Based Research Network, listing three improvements with care noted by both doctors and parents involved in the survey:

• Improved sleep
• Attitudes and behavior
• Immune system function

When to Get a Checkup

There are various stages in development when rapid changes and additional stresses occur to the child’s spine and nervous system. These stages are ideal benchmarks to getting your child checked out. They are:

Stage 1: Within 48 hours of the birth process 
Stage 2: The2-month exam – child is lifting head up 
Stage 3: The 6-month exam – child is sitting on his/her own 
Stage 4: The 8-month exam – child is crawling 
Stage 5: The 11-month exam – child is starting to walk

It is also recommended to bring your child in to get assessed if they undergo any kind of trauma or accident. Regular adjustments can help kids heal quickly and can prevent issues from developing in the future.

Prenatal Chiropractic

Prenatal chiropractic is a safe, comfortable option for women who are struggling with pain or who just want a healthier, happier pregnancy. 

A majority of patients report having low back and pelvic pain during pregnancy, which results in sleep disturbances and impaired daily living. Many women assume that because they are pregnant and can’t take medication, they must just endure this pain untreated. Fortunately, there is an alternative.

Chiropractic during pregnancy can help alleviate many ailments that otherwise would go untreated during this sensitive time. These include:

• Aiding in reducing low back pain
• Aiding in reducing pelvic pain
• Aiding in reducing upper back and neck pain
• Helping to reduce morning sickness, heart burn and swollen feet/ankles
• Reducing labour time and reducing the need for pain medication
• Allowing for easier delivery
• Reducing intrauterine constraint for optimal baby positioning

 

A woman’s body undergoes many physical changes during the nine months of pregnancy and these can lead to subtle, yet dramatic, changes in the musculoskeletal system. Due to the shift in the woman’s centre of gravity, often low back and pelvic pain can occur. These stresses and strains can be relieved with chiropractic care. Also, many pregnant patients also report faster and more comfortable deliveries after chiropractic care.

Prenatal chiropractic uses safe, gentle techniques that can help make a pregnancy more comfortable. There is special equipment, including a modified table, that accommodates the growing tummy. The treatment is specialized specifically for the woman so that she feels comfortable and supported. 

(To the left is a photo of the table in my clinic, with the drop away piece shown. This special table allows the belly to fit in the space, so that the patient can lay on her stomach comfortably right through to the end of pregnancy.)

 In a recent review of published research evaluating chiropractic care, including spinal manipulation, for pregnancy-related low back pain, researchers found that all studies reported positive results for chiropractic care of low back pain during pregnancy. While more elaborate studies are needed, those currently conducted have shown chiropractic care to be beneficial and safe for pregnancy-related low back pain.

In the Diakow et al. study in JMPT, 84% of patients receiving spinal manipulative therapy reported relief of back pain during pregnancy. There was significantly less likelihood of back labor when spinal manipulative therapy was administered during pregnancy. Getting treated during pregnancy will help restore normal biomechanical function to the pelvis throughout pregnancy and facilitate a safer, easier birth in the future.

Proper maternal nutrition, exercise and regular chiropractic care help create the best opportunity for healthy prenatal growth. Chiropractic helps women get well and stay well: before, during, and after their pregnancies.

What to Expect When You Visit the Chiropractor

A first visit at any new health professional can be a little daunting. There is an element of the unknown that can make anybody wary. Here is a little run down about what you would expect to undergo in a chiropractic office. 

All chiropractic patients will experience an initial assessment before treatment. You will be asked to share information about your health, such as any injury or surgery, medications you are taking and family health history. This health history is important to the chiropractor as they are making decisions based on this information.

The first visit will take longer than following visits, because your chiropractor will conduct a history and physical assessment based on the reason for your visit. The assessment might include posture, range of motion, reflexes, and other orthopaedic and neurologic tests. Your chiropractor may also order x-rays. Your chiropractor will talk with you about your diagnosis and treatment plan before you receive treatment.

Doctors of chiropractic diagnose, treat and help prevent musculoskeletal (bones, muscles, cartilage, tendons, joints and connective tissues) conditions and disorders and the effect they have on the nervous system.

The main form of treatment chiropractors deliver is called an adjustment – a non-invasive procedure consisting of a precise directed movement to help relieve pain and discomfort, and restore range of motion.

A chiropractor does not prescribe drugs or perform surgery, but may make a referral to medical specialists for such treatment when appropriate.

In addition to adjustments, chiropractors also counsel patients regarding nutrition, lifestyle and exercise.  

Why would you see a chiropractor?

Among some of the common MSK conditions people see a chiropractor for are:

• Back and neck pain
• Shoulder and neck pain
• Headaches, including migraines
• Hip, knee and ankle pain
• Whiplash and car accident injuries
•  Strains and sprains from day-to-day tasks to sports injuries
• Workplace injuries
•  General health and well-being

If any of these conditions sound familiar or if you are interested in learning more, I would recommend booking in for an initial assessment.

Chiropractic FAQs

I get a lot of patients asking very intelligent and very similar questions in a day. Here are a few that can help clear up some misconceptions or confusion: 

 

Who should see a chiropractor? How do I know when I need a chiropractor?

Chiropractic provides safe, conservative management of musculoskeletal  (muscle and joint) disorders. Chiropractors focus on the patient’s skeletal and nervous system function in relation to the whole body. They are educated and trained to diagnose, treat and manage conditions resulting from joint, ligament, tendon, muscle, nerve and spinal disorders. Chiropractors may also recommend therapeutic exercise, utilize other non-invasive therapies and provide nutritional, dietary and lifestyle counseling as determined by each patient’s unique need.

People often seek care from a chiropractor when they are experiencing back, neck or joint pain, after undergoing a car or work accident, or if they are interested in helping to sustain or improve health and wellness. An assessment and treatment from a chiropractor can help with all of these circumstances and more. 

Can a chiropractor treat kids? Is it safe? How young can they be?

Absolutely! Chiropractors do treat infants and children, as young as a few hours or a few days old. From infants to toddlers to teenagers, children of all ages can benefit from chiropractic care. Chiropractic care for children is very different from that for adults. Tailored to their age and weight, their adjustments often require no more pressure than you’d use to test the ripeness of a tomato. Assessing and treating children is a much different experience than one of an adult and involves very safe, gentle techniques.

Should I get treated by a chiropractor while I’m pregnant?

Yes! A woman’s body undergoes many physical changes during the nine months of pregnancy and these can lead to subtle, yet dramatic, changes in the musculoskeletal system. Due to the shift in the woman’s centre of gravity, often low back and pelvic pain can occur. These stresses and strains can be relieved with chiropractic care. Also, many pregnant patients also report faster and more comfortable deliveries after chiropractic care. 

Chiropractic during pregnancy can help alleviate many ailments that otherwise would go untreated during this sensitive time. These include:

• Aiding in reducing low back pain
• Aiding in reducing pelvic pain
• Aiding in reducing upper back and neck pain
• Helping to reduce morning sickness, heart burn and swollen feet/ankles
• Reducing labour time and reducing the need for pain medication
• Allowing for easier delivery 
•  Reducing intrauterine constraint for optimal baby positioning

If you have any other questions that I wasn't able to answer, please feel free to email me at dr.marleelameris@gmail.com and I'll be happy to help!

Self Care; You Deserve To Be Out of Pain

 Who is the anchor in your family? The one who stabilizes, organizes and categorizes everyone. The one who keeps everyone in line, who creates calm out of the chaos and who takes care of everyone else when they’re sick (even if they’re sick themselves). Are you that person? Is your partner?

Interestingly enough, the person who is responsible for the family, often is the person who doesn’t receive much care him or herself. When you have the entire weight of the world on your shoulders, priorities often leave you last. Unfortunately, that’s not sustainable and could ultimately lead to a downfall. You may be the family armour, but if you get sick then it leaves the whole family exposed.

When they go through the safety check before an airplane takes off, the warning that always comes with the oxygen mask is painfully obvious; “put on your own mask before helping someone else with theirs”. The logic is impervious; help yourself so that you can help others. In this particular example, you can only hold your breath for so long, before you become useless to both yourself and your loved ones. The same can be applied to life.

“You can’t pour from an empty glass.”

It is incredibly common for caregivers to forget this adage. To try and push through each day, giving everything they have to offer without realizing that at some point they will run out of offerings. To make yourself a sustainable resource, you must reprioritize self-care.

Self-care is often thought as selfish. However, being selfish isn’t always a bad thing. People, particularly women, need to learn to be selfish in order to maintain sanity and health. You won’t be any good to anybody if your body fails you. This doesn’t mean disregarding all responsibility and obligations. Instead, this means you need to add yourself to the ‘To-Do list’. You need to take care of your body, your mind and your soul.

Getting in to see a healthcare professional is necessary to keep your body running properly. Many people state that their whole life would unravel if they got hurt, but then don’t do anything to try and prevent it from occurring. Regular maintenance with a chiropractor can keep everything moving properly so that you can keep everyone else running smoothly.

Happy Baby, Happy Family

There’s an old adage that says “happy wife, happy life” that implies for a man to be happy, he should try to make his wife happy. Other than the obvious reasoning, it dictates that our happiness is somewhat dependent on the happiness of those closest to us. Never has that been truer than when applied to new additions to the family.

Newborn infants trump the wife, every time. They are quite often the limiting factor to whether the house is filled with peace or chaos. Infants require an incredible amount of attention and constant care, which can be draining if they are miserable. An irritable baby doesn’t sleep well, doesn’t eat consistently and cries constantly. This can create both physical and mental stress within the home, both for mom and the rest of the family. This can also create problems with emotional attachment during these sensitive times. Lasting from days to months, this strain on the family unit is not sustainable.

Sleep deprivation, digestive complications and birth trauma can all contribute to irritability of the newborn. Unfortunately, since infants are unable to communicate that they are in pain or that something is wrong, they show us in other ways. This can include crying, fussing, refusing to turn or nurse on one side, squirming incessantly, struggling to have a bowel movement, screaming in the car seat, wailing during diaper changes and many other instances.

Some of these causes can be helped with chiropractic care. If there is any kind of spinal or cranial dysfunction, the infant could either be feeling discomfort or displaying other symptoms of pain. An assessment, diagnosis and subsequent treatment of the infant can relieve some of the symptoms and potentially help foster a happy baby. Having that happy baby is vital not just to help the newborn but also to create a more harmonious environment in the home life.

Osteoporosis Prevention

Osteoporosis Prevention – Adequate Amounts of Minerals and Exercise

It is never too late, or too early to treat or prevent osteoporosis. Building strong bones when you are young is the best defense against getting osteoporosis later on in life. To improve your bone health use the following advice:

1. Calcium and Vitamin D

The best way to treat and prevent osteoporosis is to get adequate amounts of calcium along with magnesium, trace minerals, vitamins D3 and vitamin K2 in your diet.  We recommend getting as much calcium from foods in your diet as possible, and then make up the shortfall using a calcium supplement with the proper bone building ingredients included in the formula.

To help your body absorb calcium, it is also important to get enough vitamin D. You need 10-15 minutes of sunlight to the hands, arms, and face, two to three times a week to get enough vitamin D.

2. Magnesium

Magnesium and calcium work together to keep calcium in your bones and out of your soft tissues. It is always best to get minerals from your diet by eating legumes, and vegetables (especially dark-green, leafy vegetables).

3. Vitamin K2

There are many recent studies finding vitamin K2 to be very important for healthy bones. Vitamin K is not made naturally by the body, so it must come from your diet.

4. Weight-bearing Exercise

Exercise helps your bones in many ways:

• Slows bone loss
• Improves muscle strength
• Helps limit bone-damaging falls

 

Weight-bearing exercise, which is any activity in which your body works against gravity. Here are some examples: walking, dancing, running, climbing stairs, gardening, doing yoga, tai chi, hiking, playing tennis, or lifting weights ― it all helps!

5. Quit the Vices

There are three common vices that are responsible for leaching calcium from your bones and they are:  

• Smoking  
• Drinking alcohol  
• Caffeine

It is recommended that you completely cut these vices out of your life but even restricting their use can help reduce the risk of osteoporosis.