Tuesday, March 29, 2016

The importance of sleep

Importance of sleep:
Lack of sleep has many consequences, from minor to major, depending on your accumulated sleep debt. Short term, lack of sleep tends to have an immediate effect on your mental and emotional states.
Over the long term, poor sleep can contribute to a whole host of chronic health problems, from obesity and diabetes to immune problems and an increased risk for cancer. Plus it raises your risk of accidents and occupational errors.
Part of the problem is our propensity for using artificial lighting and electronics at night, in combination with getting insufficient exposure to full, bright, and natural sunlight during the day.
This disconnect from the natural cycles of day and night, activity and sleep, can turn into a chronic problem where you’re constantly struggling to sleep well.
It is essential to re-establish a healthy sleep pattern.
Even a single night without sleep can have health implications.
Going just one night without proper sleep starts to impair your physical movements and mental focus, comparable to having a blood alcohol level of 0.10 percent.
In essence, if you haven’t slept, your level of impairment is on par with someone who’s drunk.
According to researchers, 24 hours’ worth of sleeplessness breaks down cognitive faculties to such a degree that you’ll be 4.5 times more likely to sign a false confession.
Overall, you become more susceptible to "suggested" memories, and start having trouble discerning the true source of your memories. You might confuse something you read somewhere with a first-hand experience.
Lack of Sleep Linked to Internet Surfing and Poor Grades
Other research has linked lack of sleep to more extended internet usage, such as browsing through Facebook rather than studying or working. The reason for this is again related to impaired cognition and the inability to focus, making you more prone to distraction.
Not surprisingly, academic performance also suffers. In one recent study, the less sleep high school students reported getting, the lower their average grades were.

Sleeping well is also important for maintaining emotional balance. Fatigue compromises your brain’s ability to regulate emotions, making you more prone to crankiness, anxiety, and unwarranted emotional outbursts.
Recent research also shows that when you haven’t slept well, you’re more apt to overreact to neutral events; you may feel provoked when no provocation actually exists, and you may lose your ability to sort out the unimportant from the important, which can result in bias and poor judgment.
After 48 hours of no sleep, your oxygen intake is lessened and anaerobic power is impaired, which affects your athletic potential. You may also lose coordination, and start to forget words when speaking. It’s all downhill from there.
After the 72 hour-mark of no sleep, concentration takes a major hit, and emotional agitation and heart rate increases. Your chances of falling asleep during the day increases as does your risk of having an accident. 
In some cases, hallucinations and sleep deprivation psychosis can set in — a condition in which you can no longer interpret reality. Recent research suggests psychosis can occur after as little as 24 hours without sleep, effectively mimicking symptoms observed in those with schizophrenia. 
Sleep Deprivation Decreases Your Immune Function
Research published in the journal Sleep, reports that sleep deprivation has the same effect on your immune system as physical stress.
In a nutshell, whether you’re physically stressed, sick, or sleep-deprived, your immune system becomes hyperactive and starts producing white blood cells — your body’s first line of defense against foreign invaders like infectious agents. So your body reacts to sleep deprivation in much the same way it reacts to illness.
Unfortunately, sleep is one of the most overlooked factors of optimal health in general, and immune function in particular.
Sleeping Poorly Raises Your Risk of Type 2 Diabetes
A number of studies have demonstrated that lack of sleep can play a significant role in insulin resistance and type 2 diabetes. In earlier research, women who slept five hours or less every night were 34 percent more likely to develop diabetes symptoms than women who slept for seven or eight hours each night.
The Many Health Hazards of Sleep Deprivation
Aside from directly impacting your immune function, another explanation for why poor sleep can have such varied detrimental effects on your health is that your circadian system "drives" the rhythms of biological activity at the cellular level.
For example, during sleep your brain cells shrink by about 60 percent, which allows for more efficient waste removal. This nightly detoxification of your brain appears to be very important for the prevention of dementia and Alzheimer’s disease. Sleep is also intricately tied to important hormone levels, including melatonin, the production of which is disturbed by lack of sleep.

Tips to Improve Your Sleep Habits
Small adjustments to your daily routine and sleeping area can go a long way toward ensuring you uninterrupted, restful sleep — and thereby better health.

Optimize your light exposure during the day. Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. 

Take a hot bath 90 to 120 minutes before bedtime. This raises your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you’re ready for sleep.
Avoid watching TV or using electronics in the evening, at least an hour or so before going to bed. Electronic devices emit blue light, which tricks your brain into thinking it's still daytime. Normally, your brain starts secreting melatonin between 9 pm and 10 pm, and these devices may stifle that process.
Develop a relaxing pre-sleep routine. Going to bed and getting up at the same time each day helps keep your sleep on track, but having a consistent pre-sleep routine or “sleep ritual” is also important.

Avoid alcohol, caffeine and other drugs, including nicotine before bed time.
Two of the biggest sleep saboteurs are caffeine and alcohol, both of which also increase anxiety. Caffeine’s effects can last four to seven hours. Tea and chocolate also contain caffeine.

Alcohol can help you fall asleep faster, but it makes sleep more fragmented, less restorative and restful.
Nicotine in all its forms is also a stimulant, so lighting up too close to bedtime can worsen insomnia. Many other drugs can also interfere with sleep.

Chiropractic can help with sleep by optimizing your nervous system and helping with all those aches and pains that keep you up at night.

Dr. Stephen Kelly





Dr, Kelly works at Family First Chiropractic located at 142 Erickson drive in Red Deer. Call us today to book an appointment (403)347-3261 or visit us at www.family1stchiro.ca

Tuesday, March 22, 2016

Chiropractic and Pre-Conception care

Chiropractic and Pre-Conception care


Many couples are planning for a family and preparing your body for the journey of conception, pregnancy and delivery is important for both the parents and the baby.
Many couples when deciding on getting pregnant take some steps but this blog should help to add a little more information.






1.     Start by taking high quality prenatal vitamin, omega 3’s and a b complex to reduce stess for the mother, the father a b- complex, vitamin C and zinc.
2.     Detoxify and support your body, discuss this with your chiropractor, naturopath or healthcare provider. This includes digestion, elimination, hormones and immune system support.
3.     Reduce stress for both future parents identify your stressors such as work, home, relationships, family and determine where you can make change to reduce these stressors 
4.     Support a healthy nervous system through routine chiropractic care for both of the parents.
5.     Cut out the following foods. Refined sugar – table sugar or white sugar is unhealthy. White flour – bleached, enriched flour has been chemically bleached and then had vitamins added back into it
6.     Look at your medication use and work with your healthcare provider to reduce if possible.
7.      Over the counter medications, pain medications - are you using them on a regular basis? There may be other issues with your body and getting to the root of the problem can reduce the usage of these OTC. For example you may be getting headaches daily and using OTC medications such as Advil or Tylenol for the pain. We must look and see if  this is caused from a neck subluxation ( vertebral mis-alignment) causing cervicogenic headaches from work, home stressors etc or from another cause such as dehydration. A full chiropractic history and exam with a doctor of chiropractic can help to determine the cause of your issue.
8.     Eliminate unhealthy chemicals. Pre-packaged foods – these are typically processed and lacking in nutrition Trans-fats – partially hydrogenated oils have proven to be extremely unhealthy and should not
be consumed. Fast foods are included in this.
9.     Eliminate these in your diet as well. Caffeine, Aspartame, other artificial sweeteners, soft Drinks

 Dr. Joelle Johnson is at Family First Chiropractic and Wellness, 142 Erickson Dr. Red Deer T4r 2C3 



Tuesday, March 15, 2016

CranioSacral Therapy and Women

CranioSacral Therapy and Women


One of the greatest benefits of CranioSacral therapy is its effectiveness in dealing with the many natural cycles, conditions and related complications that we women go through as we journey through life.
Conditions such as:
·       Puberty.
·       Attempting to get pregnant.
·       Pregnancy.
·       Pregnancy and birth complications.
·       Infant and toddler care and nurturing.
·       Menopause.
·       Conditions attached to later in life.
It is also in the area of Women's Health that conventional medicine and complementary health approaches are often found working side-by-side.
It is interesting to note that I notice the following:
  • The majority of people who make health decisions in the households tend to be the women (booking children, husbands for treatments).
  • While women are very happy to put enormous time and energy into looking after others (their unborn children when pregnant, baby infants, toddlers, children, Husbands/partners) - they seem to put themselves last in line when it comes to good old preventative and early treatment of many ailments!
I feel it is important for women to learn to take better care of themselves.
Working with CranioSacral Therapy myself over the last number of years has helped me to get more in touch with my own natural health rhythm - and I have found that while many of my female clients may have come for a specific ailment - over time they start to listen more to their own body and learn just what it needs to get back to health and stay there for the long term. Book with Jeanneatte Raskin RMT, CST 403-347-3261 at Family First Chiropractic and Wellness 142 Erickson Drive, Red Deer T4R 2C3 www.family1stchiro.ca



Tuesday, March 08, 2016

ADD and ADHD Drugs Having Serious and Sometimes Fatal Effects on Children

ADD and ADHD Drugs Having Serious and Sometimes Fatal Effects on Children


An investigation conducted by The Star, newspaper in Canada, unearthed information about 600 children who had serious, sometimes fatal, side effects of drugs used for the symptoms associated with ADD and ADHD. Each of these children went to the hospital, suffered a disability or life-threatening condition, or died.
There are two major classes of stimulant medications: methylphenidate, or MPH (Ritalin, Focalin, Concerta, Daytrana, and others), and amphetamine, or AMP (Dexedrine, Adderall, Vyvanse, and others). There is now also a non-stimulant medication available in Canada. It is classified as a noradrenalin reuptake inhibitor. This medication's ingredient is Atomoxetine Hydrochloride and the trade name is Strattera. Strattera stays in the child's system longer and may therefore be beneficial for those children who experience symptoms late into the evening. This medication may be your doctor's choice of treatment if your child experiences problems with anxiety or a tic spectrum disorder.

There is no way to predict how a child will respond to each class until it is trialed.
The investigators also discovered that ADHD drugs Strattera and Concerta were “the second- and third-highest suspected causes of reported serious side effects suffered by Canadian kids taking any drug in the past 10 years.” According to The Star, this was worse than any cancer drug, any antipsychotic drug for kids with serious mental illness, and “more than nearly 1,800 other drugs reported to have been the suspected cause of a serious side effect in a Canadian child since 2001.”

They also found that “in more than 40 per cent of all cases where a youth thought about suicide, an ADHD drug is listed as the suspected cause.”
Here are some examples of the side effects that were reported:
 20 kids became psychotic
 40 kids were depressed
24 had convulsions
 48 had hallucinations, including 11 cases of kids hearing voices (aka ‘auditory hallucinations’)
 20 overdoses, eight of those intentional
 3 had strokes
28 had heart problems, including heart attacks                                                                                                                                                                           23 cases of liver damage, some also experienced amnesia, mania, cerebral hemorrhage, suicide ideation and suicide attempts, both successful and unsuccessful.
Also, it is widely acknowledged that this type of incident is grossly under-reported. How many of these things are actually going on is anyone’s guess, but some experts believe the number of events being reported to be about 5 percent of what’s actually happening.

ADD and ADHD are not diseases, they are diagnoses given to sets of symptoms. Many of the symptoms can be caused by actual physical conditions such as allergies, toxicities, hormonal imbalances, nutritional deficiencies, and so on. However, when a child exhibits the symptoms, they are likely to be put on the drugs without a thorough investigation of their physical condition. The drugs do not cure or even address the root cause of the problem.
The best way to treat ADHD is with what we call a 'multimodal' approach. Simply put, this means using a combination of different types of treatments. For children and adolescents in school, this usually means;
Educating Parents and Children on ADHD (ex: psychosocial interventions, including individual, group and family counseling) Strategies to help the child deal with their impulsivity are discussed with the parents and parenting techniques. Counseling is often in the form of psychoeducation. This component of the treatment may in fact be the most important factor when looking at the effectiveness of long-term treatment.
School Accommodations. (put in place in the classroom through the special education system)

Medication only if required.

If your child has the symptoms of ADD or ADHD, have them checked out by a healthcare professional that is trained to thoroughly investigate these problems and find the cause of the symptoms, rather than simply treating them with dangerous drugs.




Dr. Kelly works at Family First Chiropractic located at 142 Erickson drive in Red Deer. Call us today to book an appointment (403)347-3261www.family1stchiro.ca