Tuesday, November 27, 2018

Why Pilates is One of the Best Exercise Out There

Have you ever looked at the timetable of classes at the gym and wondered what on earth it all means? It feels like there are about a million different forms of exercise to choose from. Entire gyms are dedicated to Crossfit, countless running groups, team sports you have never even heard of, classes with names you only vaguely recognise. So much to offer choosing can feel pretty overwhelming, and difficult to figure out which one is right for you. In addition, choosing an exercise regime that can make a difference to your health, and will actually be enjoyable. Pilates is the class that everybody has heard of, but few understand what it actually is and what the benefits are.
Let us enlighten you; Pilates is a gentle, low-impact, full-body workout which focuses on control, breathing, and concentration to work the muscles. Regular gym routine can develop habits with poorly-formed reps with too-heavy weights only adds stress and damage to your body, whereas Pilates reduces physical and mental stress without compromising on results. It is also one of the most accessible classes out there; you will easily find sessions at a range of levels, from beginner right up to advanced, so don’t let nervousness about your novice status put you off! There are so many additional health benefits to Pilates that you will kick yourself for chickening out—who doesn’t want to improve their balance, tone their muscles, feel relaxed, and lose weight all at once?!

Pilates is especially great for those who work desk-based jobs or who spend a long time each day in a sedentary position—if you are one of these people you are very likely to have poor posture, which Pilates is designed to correct. It achieves this through moves which elongate the body and enhance lower back, shoulder, and abdominal muscles, whilst teaching good alignment through gentle stretches. Focusing on strengthening your core and the muscles around your spine in this way leaves the body capable of naturally maintaining a healthy, upright posture, which in turn reduces neck and back pain. Supporting your spine with good posture is key to allowing your body to function at its optimum level.
It is also one of the kindest workouts for your joints and posture, reduces stress, and releases endorphins (happy hormones!), all whilst giving your body a robust and effective workout. The additional benefits of healthy posture and improved general wellbeing makes Pilates dream of an exercise, so next time you’re looking over the abyss list of classes trying to decide what to book yourself in for, give Pilates a chance.
For more information on choosing an exercise routine, speak to your chiropractor.

Dr. Elton Clemence practices at Family First Chiropractic located at 142 Erickson drive in Red Deer. Call us today to make an appointment (403)347-3261 or visit us at www.family1stchiro.ca.

Tuesday, November 20, 2018

Essential Fatty Acids!?

What makes certain food types so “essential”? The fact that our bodies don’t make these fatty acids, makes it necessary to get them from our diets. They are important part of building healthy cells, maintaining brain and nerve function and a precursor to certain hormones.

Certain types of fatty acids are called Omega-3, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are found in fish oils. Others are called Omega-6, such as ALA (alpha-linolenic acid) and are found from plant sources such as nuts and seeds. The average North American diet has an Omega 6 to Omega 3 ratio of 12:1. The ideal ratio should be around 4:1. Scientists estimate our ancestors consumed Omega-6 and Omega-3 fats in a ratio of close to 1:1. As vegetable oil consumption and processed grain consumption have risen, so has the ratio of n-6 to n-3 fats. This creates a very inflammatory environment and goes a long way towards explaining why 4 in 10 people who die in North America each year die of heart disease. The ratio of omega-6 to omega-3 matters, but so does the total amount of each. Omega-6 is pro-inflammatory, while omega-3 is neutral. What this means is that the more omega-3 fat you eat, the less omega-6 will be available to the tissues to produce inflammation. A diet with a lot of omega-6 and not much omega-3 will increase inflammation. Conversely, a diet of a lot of omega-3 and not much omega-6 will reduce inflammation.
Omega 6 oils are unstable because they’re made of polyunsaturated fats. Cooking at high heats, microwaving, or frying will oxidize the fats. Oxidized omega 6 does damage to your DNA, inflames your heart, and raises your risk for several types of cancer, including breast cancer. It also interferes with brain metabolism. When companies use these oils in packaged foods, they stabilize them to increase shelf life through a process called hydrogenation. Hydrogenation takes already harmful fats and converts them into synthetic trans fat. Unfortunately, trans fat is even worse for you.
Try to eat foods high in Omega -3’s and take supplemental forms of Omega-3 from quality sources, especially when pregnant or nursing.
Higher  levels omega-3 polyunsaturated fatty acids are associated with healthy aging in adults, defined as survival without chronic disease, such as cardiovascular disease, cancer, lung disease, or severe chronic kidney disease, a new study suggests.

Researchers measured omega-3’s in 2600 older adults at three time points over a 13-year period and found that higher were associated with an 18% lower chance of unhealthy aging. In particular, Omega 3’s from seafood, eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA), and docosahexaenoic acid (DHA) were associated with healthier aging.

"We found that higher blood levels of omega-3s from seafood were associated with a higher likelihood of healthy aging and also saw that people with the highest blood levels of omega-3s self-reported fish intake of about two servings per week," lead author Heidi Lai, PhD.
"This study supports current national guidelines to consume more seafood."
"We're living longer but are not necessarily in good health, and the quality of life in old age is deteriorating."
"In addition to quality-of-life concerns, longevity without good health increases healthcare costs, so as researchers, we want to start to focus on quality of life rather than longevity — a concept we call healthy aging, which means survival until death free of chronic disease and cognitive and physical dysfunction," she continued.
"We know that omega-3 PUFAs, mostly found in seafood, are beneficial for heart health, but we know less of their influence on other chronic diseases and healthy aging," she said.

At Family First Chiropractic, we offer a wide range of quality vitamins, supplements and health products. Come check us out.

Dr. Stephen Kelly is located at 142 Erickson Drive, Red Deer www.family1stchiro.ca 

Tuesday, November 13, 2018

CranioSacral Therapy and the Birth Process

The birth process is traumatic any way we look at it. If there has been intervention during the birth (induction, caesarean section, vacuum or forceps) or a long and heavy labour – this, in some cases, may have an ill effect on the infant’s head and back. The bones of the skull and spine, the nerves and membranes are moved out of their correct position and so cause the infant discomfort.

While these interventions were necessary for the infant’s safe delivery the excess force can override the baby’s natural ability to allow these bones to slip back into their correct position. If this is a problem for your infant you may notice that your infant tends to turn only in one direction, doesn’t like to lie flat, wants to be held in an upright position or that there are obvious bumps, cone shape or depressions on the head. Some moms notice bruising or marks at side of the head.

When these restrictions are released with the subtle touch of CranioSacral therapy - the baby is happier, sleeps and feeds better and so doesn’t need to cry.

Jeannette Raskin practices at Family First Chiropractic, 142 Erickson Drive, Red Deer, Alberta.  403-347-3261. www.family1stchiro.ca.

Tuesday, November 06, 2018

How the feet mirror the body

Have you tried Reflexology as the seasons change? As we fast approach the winter months come in for a treatment and get reflexology done at our clinic.
                From all the hiking and wearing cute flat shoes or sandles it would be a wise idea to have your feet pampered by releasing tension, clearing blockages and help the body to heal many malfunctions. Not only will your feet feel light as you step on out of the clinic, your overall well being will feel lifted and restored.
                Reflexology teaches that every organ and gland depends for its survival on the ability to contract and relax. When an obstacle is placed in an energy channel, for example when acid crystals, waste products or unused calcium deposits form on the delicate nerve endings of the feet, the energy flow is impeded and the organ it serves is then adversely affected. Obstructions  in the energy lines and fields cause pain to be registered and, in certain condtions, create limitations in motion and functions, for example stiff neck or sore back. Energy blockage also interferes with blood circulation and this is usually first noticed in the extremities. Hands may become stiff, cold and often painful. Waste products accumulate at the lowest point of gravity, and the reflexologist can feel them clearly when working on the feet.

Amelia Seaton-Segura, RMT is located at 142 Erickson Drive, Red Deer www.family1stchiro.ca 403-347-3261.