Tuesday, May 21, 2019

How can I reduce my stress?

Many people are extremely overstressed in our society; this is a statement I hear every day.

 How can I reduce my stress?
Well, first let us talk about the types of stress; chemical, emotional and physical stress.
Physical stress can be from overworking, repetitive stress such as sitting at a desk, carrying a toddler on one hip. Many people sit for long periods and do not do regular exercise. Thirty minutes of exercise per day helps your brain and body to feel better. Motion is lotion. Prolonged sitting can gradually alter the muscles in your back, resulting in misalignment of your spine and therefore disruption to your central nervous system causing stress.

Chemical stress refers to an imbalance of chemicals in the body, which in turn affects the body’s ability to function efficiently. The leading causes of chemical stress can be from work chemical exposure, cleaning chemicals or inhaled chemicals. Other chemical stressor is diet such as sugar, preservatives, and pesticides.

Emotional stress is what most people are referring to as stress, but they forget about the previous two stressors that can cause a cumulative effect on the body. Family, work and social pressure can affect your nervous system. The hardest word to say is no.

How can we alleviate our stress?
    Chiropractic care affects the nervous system, and studies show that a chiropractic adjustment positively affects the prefrontal cortex.

So get adjusted!
    Say no to too many activities. Reducing very difficult for most people.
    Get more sleep. 8-10 hours per night
    Reduce sugar and preservatives in your diet
    Eat more fruits and veggies
    Drink more water. You should be drinking ½ of your body weight in ounces per day. If you weigh 150 pounds, you should drink 75 ounces per day. Add lemon to help detoxify your liver and body.
    Get moving- motion is lotion! Get some exercise.

Dr. Joelle Johnson would love to help you with your stress and chiropractic care, she is located at Family First Chiropractic and Wellness at 142 Erickson drive, Red Deer. T4R 2C3,  403-347-3261.

Tuesday, May 07, 2019

CranioSacral Therapy and Mouth Work

I have been practicing CranioSacral therapy since 2002 and it has helped me and many of my clients.  When most people talk about this therapy they talk about headaches, birth trauma, or chronic pain.  CranioSacral therapy helps all these things.  But I would like to share my experience with CranioSacral therapy and mouth work.  It has changed me.

I should start with a little history.  Now, I did not have any serious mouth or jaw problems growing up that I can remember.  My biggest problem with my jaw was probably stress clenching.  I know that is not a scientific word but I am sure many people know what I am talking about.  As my stress would increase so would my jaw tension.  When I started taking CranioSacral therapy and receiving treatments is when I noticed a significant difference.  After my first mouth work treatment that I received I could not believe the difference.  My mouth felt bigger and much more relaxed.  I started raving about this to my clients and trying the techniques out on them.  From chronic headache sufferers to clients with braces, the results have been amazing.

Another benefit of mouth work, for me at least, has been the ability to speak more freely.  When we have increased tension in and around our mouths it may unknowingly inhibit our ability to speak.  When even some of our tension is released that allows us to speak.

Mouth work in CranioSacral Therapy is something I practice on most of my clients, especially the infants.  I often see children with birth trauma, tongue ties, etc. and I find that mouth work is essential for them to get the results that they need.  While treating infants I am constantly reassuring, explaining and sometimes even showing the parents how much pressure I am using on their children.
When practicing CranioSacral therapy in the mouth it just as gentle as when you work outside the mouth.  Sometimes even more gentle.  The practitioner uses gloves and can better access some of the bones of the mouth, the teeth, and even some of the muscles.

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

Tuesday, April 23, 2019

How you can get a better sleep?

Many patients complain of poor sleep and poor sleep habits. In practice, many parents bring in their children and babies to help with sleep disturbances.
The first question is the person having issues getting to sleep, staying asleep or awakening during the night.
Getting to sleep or staying asleep issues usually means low serotonin, which is a precursor to melatonin when the brain does not shut off, this would be a person who is restless and overthinking as they try to get to sleep.
 A 2-4 am wake up can mean a persons blood sugar is low, eating a few seeds or nuts before bed with protein in it can help reduce the drop in blood sugar.
If a person complains of insomnia and can’t get to sleep can mean lower dopamine levels. Many of these lower brain chemicals can be diet related.  Many patients can suffer from restless legs syndrome which may be due to low iron levels. Sleep apnea, which many people experience  is often associated with being overweight, gluten intolerances, tethered oral tissue, some people clench jaws at night which may mean they need proprioception or can be a result of parasites.

Ways you can enhance your sleep patterns:

     Get adjusted- specifically the areas that affect the parasympathetic nervous system ~Rest and Digest your food !this would be the sacrum and the cervical spine areas of the spine
    Enhance vagal tone before bed and before eating  – gargling, blowing, deep breathing
    Meditation before bed- start with 3 min each day HeartMath is a wonderful tool for kids and adults
    No screen time of any kind at least 60 minutes before rest this means no computer, laptop, IPAD, Phone, TV  this stimulates the brain and decreases melatonin production
    No charging technology in the bedroom as they emit EMF. If you are using them as an alarm clock turn onto airplane mode before bed.
    Journal- this helps to dump ideas and issues out of your mind in a healthy way
    Warm baths – Epsom salt baths with Lavender essential oils. However, some people cannot tolerate this if they have issues with sulfur based foods and substances and can be detrimental to their sleep. Essential oils are also sulfur based.
    Quiet- absolutely no noise in the room. Remove any loud clocks, animals and other sounds that may cause sleep disturbances
    Darkness -No light in the room – remove or cover over the light - no routers or other technology in the bedroom.
    Magnesium Glycinate 400 mg before bed
    Magnesium L-Threonate  may also help
    Adrenal support  may be needed to assist with proper cortisol rhythm with blood sugar issues
    Weighted blanket or heavy covers
    Homeopathy: Nux vomica for a racing mind works very well, a combination such as Pasconal or Quietude for younger children as well
    Deep joint compression before bed which increases proprioception
    Room temperature : 20 degree Celsius room temp

Dr. Joelle Johnson from Family First Chiropractic and Wellness at 142 Erickson Drive, Red Deer is available for appointments, call 403-347-3261 to book today.

Tuesday, April 09, 2019

Boost Your Immune System!

Massage therapy treatments can improve circulation and recovery time within your immune system. The movements that are performed during a massage can cause the blood to move in and out of joints and muscles. This flushing process can enhance circulation in areas and can sometimes aid in the speed of recovery from injuries.

Relax and calm tense and tightened muscles. Massage therapists can often work to treat lower back and neck pain that many of us often experience as a result of stress. A tense muscle can affect the balance of the entire body and can have a significant impact on things like posture. Favoring and protecting painful areas can cause us to compensate with other muscles, potentially causing injury and strain in additional parts of the body. 

Guy Lacoursiere, RMT practices at Family First Chiropractic and Wellness, located at 142 Erickson Drive. Call 403-347-3261 to book an appointment or visit us online at www.family1stchiro.ca

Tuesday, March 26, 2019

How Does CranioSacral Therapy Complement other Medical Interventions?

Most Medical and Healthcare practitioners see CranioSacral Therapy as a gentle and non-invasive Complementary Therapy - it is considered as suitable for the co-treatment of a number of conditions.
Many medical professionals criteria for recommending  therapies is that if it is doing no harm, makes you feel good and does not cost too much then go ahead.

To answer the question more directly, I often receive new clients in the following situations:
·         They have been through formal medical channels.
Often in the case of 
back pain, stress related illness etc. Clients feel they have exhausted all that formal medicine has to offer. This is ideal from my point of view as a full medical history has been built up and the individual's condition has been pre-checked by a medical practitioner.
·         The client wishes to complement formal medical treatment with another therapy.
Many of my 
pregnant clients and moms with infants and children are receiving formal medical care for their conditions and related complications. They typically continue with this care as they attend CranioSacral Therapy to further relieve symptoms or to reach the parts that they feel formal medical interventions cannot reach.

In summary, in my experience the answer is yes - CranioSacral Therapy can be used alongside formal medical interventions. 

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

Tuesday, March 12, 2019

Massage Therapy: Good Health Maintenance

   Massage Therapy used as maintenance to good health will align your body with feel good hormones and regulate and restore the body back to balance.

   When feeling good, even to book yourself in for even every 4 weeks or once a month will help you with your blood pressure and range of motion in your joints. It will help you perform in any sports and encourage improved blood circulation. It also helps with anxiety, depression and stress.

   Every day stress can add up quick and we start to feel it in our body. Once you start to feel your shoulders rise up towards your ears, or you have trouble sleeping and find yourself having any numbness in your hands could be caused by nerve entrapment due to the structure of the body being compromised in certain positions that could be putting pressure on the nerves. Which is a good idea to get that corrected with Chiropractic care and Massage. To have a therapist come in and allow movement to take place in the joints and apply pressure to the area to alleviate trigger points. To have the therapist to also apply pressure to the fascia, the fibrous connective tissue that protects and supports muscles and organs throught your body. Sometimes adhesions can also entrap nerves, the manipulation of the soft tissues through Active Release technique will break up the adhesions so your muscles, joints and nerves can move freely again. Which is a good reason to come in today while we hibernate in this cold weather even if its been a few days of no activity can wreak havoc on our body when we do decide to get up and move. With tension and lack of movement will for sure raise the chances of injury when you go to scrape the ice off the windshield. Take care and be mindful of movement and make sure to really warm up the muscles before any activity and hydrate!

Amelia Seaton-Segura, RMT 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, February 26, 2019

Are you eating enough fiber?

Eating more dietary fiber and whole grains protects against diseases such as coronary heart disease (CHD), stroke, type 2 diabetes, and colorectal cancer, according a new review commissioned by the World Health Organization (WHO).

Researchers reviewed 40 years of studies encompassing 135 million person-years.

They found that eating at least 25 g to 29 g of dietary fiber a day yielded significant health benefits, decreasing both total deaths and the incidence of CHD, type 2 diabetes, and colorectal cancer.

"We found that the amount of dietary fiber was linked to a surprisingly broad range of relevant diseases”.

"Carbohydrate intake is a fairly regular topic in the media, with most of the news focusing on the amount of carbohydrates one should eat; however, sugars, starches, and fibers are all carbohydrates that perform different roles in the body."

"With this in mind, it is perhaps too simplistic to just consider the total amount of carbohydrate."

There was a 15% to 31% reduction in the risk for all-cause mortality  for those who ate the highest quantity of fiber, compared with those who ate the least.

For every 8 g increase in dietary fiber consumed daily, total deaths and incidents of CHD, type 2 diabetes, and colorectal cancer decreased by 5% to 17%.

There was also increased protection against stroke and breast cancer.
Moreover, for every 15 g increase in daily consumption of whole grains, total deaths and the incidence of CHD, type 2 diabetes, and colorectal cancer decreased by 2% to 19%.

"Fiber-containing foods should be chewed before passing through the stomach and into small bowel, where they affect satiety, glucose and insulin responses, and lipid absorption.”

Researcher’s pointed out that most people currently consume less than 20 g of fiber per day, and added that "practical ways to increase fiber intake is to base meals and snacks around whole grains, vegetables and whole fruits."

Dr. Stephen Kelly, BSc., DC
Family First Chiropractic and Wellness
142 Erickson Drive,
Red Deer, Alberta T4R 2C3
403.347.3261 Fax 403.347.322

Tuesday, February 12, 2019

Fighting the Winter Blues

With the days being shorter and the air outside is a lot colder. Staying indoors, and only doing things that brings us comfort is tempting. Like sitting on our phones or binging our favorite TV series. However, while comfortable and warm these activities are. They leave us sedentary, and not as active as we are in the summer. This affects the balance of chemicals produced in the body that impacts how we feel. Particularly pain and pleasure. These are our endorphins taking affect.
Endorphins are our natural pain and stress fighters. They interact with your brain responsible for our emotional responses and sensitivity to pain. Since Endorphins are also responsible for our feelings of pleasure they are linked to our reward system involved in eating, drinking, sexual activity, and maternal behaviour. Luckily, there are a few things you can do to help boost the level of endorphins in your body. One of those things is exercise.

Exercise encourages the body to produce more endorphins. For example, sometimes runners experience a “runner’s high”, or a level of vitality after a workout. These are the Endorphins kicking in. The same experience can be had for anyone after an extended period of physical exercise. Working your body physically can give you more energy throughout the day, allowing you to sleep better at night and feel more relaxed. It also helps the brain repair and recover, reduces inflammation in the body, and helps you feel calm and have an overall sense of well-being.

You can replicate these positive sensations by taking steps to add a bit more exercise into your day. Any activity leaving you out of breath for bouts of 10 minutes or more throughout the week can help you fend off the winter blues.

Regular meditation, yoga, and tai-chi helps to decrease stress hormones and increase endorphins as well. So you Yogies can that Endorphin boost too.  Not only that, simple pleasures such as love, laughter, sunshine, and chocolate all increase endorphins as well.
Take care of yourself this winter Red Deer, and remember that there are lots of ways to make the short dark winter days brighter.
Dr. Elton Clemence

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, January 29, 2019

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.

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

Tuesday, January 22, 2019

Dealing with stress

We all have stress in our lives, there is good stress and bad stress. The good stress can help build us in a way to motivate us to greater depths of the imagineable. Then there is the bad stress that can take us back a few steps and put is in a dark place of non existance. Sometimes there are unfortunate events that take place whether that is with an illness,  the loss of a loved one, divorce, seperation or injury.

One of the most important ways of starting to identify how you respond to stress yourself is to get in touch with your own typical responses to it. We are all different, we have all had particular life experiences and been exposed to situations that are unique  to us. We will all respond to outside influences in different ways.

                How to overcome the stress? It is a journey indeed to clear away stress. It is a constant battle but here are some steps to bring awareness into your life to clear any obstacles that may be hindering you from maintaining overall health.

                Simply just being in the present moment for 10 minutes finding a quiet place and do a scan where are you holding any stress in your body and focus your attention inside yourself starting at the head then into your neck, shoulders , arms and hands, chest, abdomen, back, hips, legs and feet and make a mental note of where these sites are that you are  holding most of  your tension, breathe deeply and send warmth there into the tension site, dissolving  any negativity. While you are there notice any sensations of discomfort or any emotions that arise. Try not to judge them, just observe them. Breathe this warm sensation into the area, and notice what happens, When you have visited all the areas you identified, breathe deeply again twice and stretch your  fingers and toes before opening your eyes.

              Don't worry as you come out that there are still tension in any of the sites you are experiencing, It takes a few trys to find a calm state in the body as we are built on a foundation that tends to be fast pace. Once you get to know the areas in your body and slow the mind with the breath there will be tools to help you relax and melt the tension away. You can come see a Massage Therapist or Chiropractor or Physio therapist and take a class in yoga and follow a teacher that will guide you in a safe pose where you can stretch tension away or try Reiki and have a practitioner guide you through a meditation and have energy work done to find peace and feel calm after your treatment.

Amelia Seaton-Segura, RMT practices at Family First Chiropractic, 142 Erickson Drive, Red Deer, Alberta.  403-347-3261. www.family1stchiro.ca.

Tuesday, January 15, 2019

Licking your child’s pacifier?

Licking a pacifier to clean it before giving it to your child might help prevent allergies, according to research presented at the American College of Allergy, Asthma & Immunology 2018 Annual Scientific Meeting.
Parental sucking of the pacifier might transfer health-promoting microbes from parent to child.

128 mothers enrolled in the Microbes, Allergy, Asthma, and Pets (MAAP) birth cohort in the Detroit area. At recruitment, other than some indoor dogs, the allergy risk in participating families matched that of the general population. Of the 58% of mothers who reported that their child uses a pacifier, 72% reported hand washing the pacifier to clean it, 41% reported sterilizing it, and 12% reported popping it in their mouth to clean it. Parental pacifier sucking was associated with lower levels of Immunoglobulin (Ig)E, which generally indicates lower risk for allergy.

Table. Mean IgE Levels in Children Exposed to Different Types of Pacifier Cleaning
Cleaning Method
IgE Level at 6 Months
IgE Level at 18 Months
By mouth
Without mouth

Cleaning a pacifier by sterilizing it with boiling water or washing it by hand with tap water did not affect IgE production.

"Homes that used dishwashers had more allergic children than those in which they hand-washed the dishes," he noted. "It gets back to this microorganisms-and-hygiene hypothesis. It may not be bad in the first year of life to be exposed to some of this stuff to build our immune system."

At first, what seems “gross” to most, might actually be beneficial. Sometimes our ultra clean/ sterile environments aren’t the best for long term healthy immune systems in our kids. We offer a range of immune supporting supplements at our clinic.

Dr. Stephen Kelly
Family First Chiropractic and Wellness
142 Erickson Drive,
Red Deer, Alberta T4R 2C3
403.347.3261 Fax 403.347.322

Tuesday, January 08, 2019

Pillows- what kind of cervical pillow do you need?

Many patients ask us what type of pillow do we recommend for sleeping.
Optimally a back sleeping is best with the cervical or neck curve supported. The second best position for sleep is side lying with the neck in a neutral position and a pillow between the knees to keep the spine in a neutral position. The least optimal sleeping position is on the stomach, this position hyperextends the low back causing sacroiliac and back pain as well as causing rotational stress on the neck and upper back which may cause neck pain and headaches.

There are many great options for cervical /neck pillows for sleeping, and at our office, we recommend the Normalizer pillows. These pillows have two curves on either side, the smaller is for back sleeping, and the thicker side is for side sleeping. The thicker side should be the depth of the shoulder tip to the ear, keeping the neck in a neutral side position.

I will often recommend our petite normalizer pillow for women who have a smaller neck structure than males. Children who are at puberty need to use the petite pillow in this rapid growth time to support the cervical spine. Younger children need a proper support pillow as well, and the adult curve is not the correct height and may cause flexion and thus neck issues, always use the appropriate pillow for the age and body composition of the person. If you have any questions on if the pillow is the correct one for your child ask the doctor at our clinic and we will be happy to help fit you for the right pillow.

Dr. Joelle Johnson practices at Family First Chiropractic and Wellness 142 Erickson drive, Red Deer 403-347-3261 www.family1stchiro.ca