Tuesday, September 10, 2019

Tips for Better Digestion



Digestion is the process were our food is broken down so it can be absorbed into the bloodstream and carried to cells throughout the body to providing nourishment and energy. If your digestive system is not functioning at its best, this could lead to a suppressed immune system. Improving digestion is one of the most important steps you can take in improving your health.
Integrate these tips into your day-to-day activity to help improve your digestive function.
Stay Hydrated.  Drinking enough water keeps your intestines smooth and flexible and helps keep the food you eat moving through your intestines.
Get Your Magnesium.   Improved digestion. Muscles within the digestive tract, including the intestinal wall, are relaxed by magnesium, which improves digestion, as well as counterbalances stomach acid and advances stools through the intestines. General relaxation.
Take Probiotics.  Taking probiotics have been found to play a positive role in digestion, nutrient absorption, immune function, weight loss, detoxification and prevention of urinary tract infections.
Increase Fiber Intake.  Eating fiber-rich foods helps move the contents of the large intestine along more quickly and helps to soften the stool by absorbing water.
Get Moving.  The sedentary modern lifestyle puts a kink in the digestive process and makes normal digestion more difficult. Regular exercise helps keep foods moving through your digestive system, reducing constipation and helping you maintain a healthy weight.
Reduce Stress.  Stress can cause your digestive system to shut down due to the “flight or fight” response. This increases the incidence of constipation. Stress can also lead to increased heart burn
Take Your Time.  Eat in a relaxed environment and focus on eating. Slow down and focus on chewing your food. Notice the flavours of each bite and be mindful of what and how much you are consuming. Slowing down allows your body to register when you have eaten all that you need and helps to avoid overeating.
Remove Food Sensitivities.  Conditions like irritable bowel syndrome (IBS) and Crohn’s disease have been linked to IgG food reactions. Research has shown that elimination of IgG reactive foods can alleviate IBS symptoms.

Talk to your healthcare professional about other lifestyle changes and testing options available to you to help prevent and alleviate your digestive issues.

If you have any questions feel free to email Dr. Elton Clemence at the clinic at www.family1stchiro.ca or call us at 403-347-3261 for consultation and to set up a time to have your spine and nervous system checked.

Tuesday, August 27, 2019

Optimal Fetal Position for Babies


Pregnancy is an amazing tie of life and mothers want to be able to have the easiest labour and delivery possible. Many mothers are preparing their body for birth with exercise, yoga, nutrition, supplements and chiropractic care to name a few. Specific trained chiropractors will assess the pelvis, pubic bone and the ligament structure of the pelvis and low back to assist the pelvis to be in the optimal position so the baby can get into the optimal position for birth. Ensure your pelvis spine and the associated soft tissue are functioning well and are balanced and symmetrical.
Low back pain, pubic pain (SPD)or pelvic discomfort (PGP) are all indicators of pelvic dysfunction and therefore imbalance. Chiropractic treatment delivered by a practitioner experienced in the care of pregnant women is an effective, gentle and non-invasive way of resolving such issues in addition to balancing your pelvis.  

When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. https://americanpregnancy.org/pregnancy-health/chiropractic-care-during-pregnancy/ 

A chiropractic adjustment called the Webster technique is a specific sacral adjustment to help facilitate the mother’s pelvic alignment and nerve system function. This in turn balances pelvic muscles and ligaments, reduces torsion to the uterus. This may offer a greater potential for optimal fetal positioning. Originally used for breech presentations and then posterior presentations, current research is revealing the benefits of receiving the Webster technique throughout pregnancy for the prevention of dystocia. The International Chiropractic Pediatric Association offers chiropractors advanced classes on care in pregnancy, including the Webster technique.https://spinningbabies.com/learn-more/techniques/professional-help/ 

In the optimal position the baby is head down, facing the mothers back, with its own back on the front left side of the mothers tummy. The baby in this position allows for a smooth passage through the birth canal as the chin is tucked to the baby’s chest allowing the smallest part of the head to be presented first. This ideal position is called an occiput anterior (the baby’s occiput or back of head is facing the mothers front) and has been shown to be more likely to result in an easier labour. Occiput posterior presentations – where the back of the baby’s head is facing the mothers back are more likely to produce longer and more painful labours as the baby will need to turn during labour to enter the birth canal.




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


Tuesday, August 13, 2019

Reducing Headache tension with the use of Massage Therapy


Have you ever placed your hands on your tummy and rub your belly to ease the pain as a child? or even perhaps during times of a headache we organically place our fingertips and apply pressure to our temples and start rubbing in a circular movement or just simply applied pressure and held the area to promote healing and release. Naturally these are ways we know in our DNA to express feelings of how to overcome pain naturally through our touch.

                With seasons changing and allergies on the rise and possibly stress or fatigue and dehydration, we are at risk of headache and massage therapy can help. I suffer from pollen and my immune system is working very hard in the peaks of spring when everything is in bloom, and with that may bring on a headache, so I make an effort to book in for self care and get massage therapy and tell the RMT about my history with seasonal allergies and with congestion when my immune system is at work.

                What relieves it? some essential oils and manipulation of the muscles and fascia that need some relief when so tight. So what I do? I go in and allow the therapist to work away on some of the pressure points of the neck muscles and occipital points and the sinus region with the relief of pressure points in the temples and along the nose and eyebrows. These little points of release feel amazing and relaxing and you get an instant release of pressure or a chance to breathe better expecially if you have been laying in prone position for a few min in the treatment. A nice way to finish the treatment for an overal time of 20 min of getting the neck muscles loosened up along with the scalp and face brings a tremendous relief of pressure and sense of peace of letting go of any unwanted tension in the body. If there is time, sometimes I would ask to have him or her to work on my feet  to finish the treatment to relieve any other congestion in the body along with sinus relief and headach relief, also known as reflexology. When the treatment is over I make sure to hydrate and stay hydrated through the day. Hydration is key when you know you are on the go!



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

Tuesday, July 30, 2019

Why have CranioSacral Therapy?


  1. Some people come because they feel as though they aren’t coping and that life is very difficult. CranioSacral Therapy can often be a last resort after many years of struggle.
  2. Some people come because they have long standing health issues which make it very difficult to cope. CranioSacral Therapy can help relieve the emotional and physical side-effects of living with long term illness or pain and can support the body in its natural movement towards health.
  1. Some people come because they have experienced traumatic events that they cannot move past. CranioSacral Therapy is a very safe, gentle and effective way of treating trauma and post-traumatic states.
  2. Some people come because they are incredibly stressed and anxious and can’t seem to find any relief from a very busy mind. CranioSacral Therapy is especially good at encouraging a very deep sense of stillness allowing the mind slow down and rest. Many people say they sleep very well after a craniosacral treatment.
  3. Some people come because they just need to be held and listened to. The most important thing a CranioSacral Therapist does is to simply be present for the client and hold the therapeutic space allowing the client’s process to unfold naturally.




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

Tuesday, July 16, 2019

Trampolines are not recommended for your child


Now that spring and summer time has arrived parents want their children to get outside into the fresh air and get exercise. Now, I am not a fan of trampolines and if you are planning on purchasing one I suggest not to and look at other options for exercise for your child.
Many heath professionals will deter parents from purchasing a trampoline. This is a quote from the Canadian Paediatric society. “Health care professionals, including family physicians and paediatricians, should warn parents of the dangers of trampolines as a recreational toy at routine health care visits. Parents should be advised to avoid the purchase of trampolines for the home because enclosures and adequate supervision are no guarantee against injury.

Recommendations are also made to not allow a child under 6 to use a trampoline.
Children are growing and developing and their bones and muscular system are immature and weak and cannot handle the impact and repetitive injury. The bones are soft and can bend and flex causing a higher rate of fractures and ‘bending’ of the bones requiring casting and possibly surgery. The children can also obtain sprain strains and soft tissue injuries in their spine and extremities.
Multiple authors and organizations, including the American Academy of Paediatrics (AAP) and Safe Kids Canada, have called for the elimination of trampolines in the home environment as recreational play equipment or for an outright ban on trampolines under any circumstances for the paediatric age group. There were 4,247 reported cases of trampoline injuries treated in emergency rooms across 15 hospitals between 2005-2006 and 2009-2010.

Over my 20 years in practice I have seen many trampoline related injuries such as spinal trauma, sprain/strains, neck injuries, low back and mid back injuries and fractures requiring casting and surgery.


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

Tuesday, July 02, 2019

Remedies for sitting long periods of time


                Its that time of year again with the summer around the corner, as we all begin to brew ideas and creativity with planning and along with planning comes goals we would like to meet while we go on holidays which may consist of heavy luggage, driving and natural stress that comes with it. That being said, lets look at some things to look out for and making the time for yourself when you get back from all the fun on your summer vacation.
                When in a seated position through work if you have an office job, we have a tendency to overlook our posture. As humans we aren't designed to be in a seated position we are designed to walk to squat and jump and crawl, you get the idea! It all boils down to movement! Our body is incredible and how its created blows my mind and we don't realize how special and intricate our body is and what it is capable of doing. Without the fascia we would be just a pile of bones on the floor. So going back to a seated position for long periods of time, we experience muscle weakness in our glutes and can create an imbalance to the structure which can turn out to be a domino effect and wreak havoc on our central nervous system if going unnoticed. When our muscles are not firing up properly we can continue to live with that imbalance for weeks up to months which can cause inflammation to our joints. And when it comes to vacation time what do we do? we go on our vehicles and drive for hours to our destination in a seated position, and expect our body to move freely once we get a chance to play causing more injury to an already inflamed body.
                So before you make plans setting up for your next vacation or to switch up your routine at work make sure to book in for a massage to eliminate sore tired muscles and allow a therapist to break up any scar tissue from poor posture and create movement back into the tissues and feel lighter in your body to destress in the mind as a stepping stone to achieve vitality in your mind body and spirit.
                On the other note, If you don't plan on going for long drives and you decide to stay to work on a project at an office, take mini breaks at work and fidget at home its okay! Next time watching Netflix throw in some stretches or do some neck rolls and I assure you it will become a good habit that your body will crave. Or when your on the phone, try to get up and walk around or perhaps use a medicine ball and swivel side to side, forward and backward to break up the stillness in the same position for part of the day. Hope this all helps and enjoy the next few months of the summer pain free!



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

Tuesday, June 18, 2019

6 Warning Signs You Should Never Ignore!


In Canada, there are more than 50,000 strokes a year. About 6% of deaths in Canada are due to stroke – and 20% of cardiovascular-related deaths. On average, one stroke occurs every 10 minutes; 15% of them will result in death, 10% in complete recovery, and the remaining in varying degrees of long-term disability.
To prevent getting a stroke in the future, you should be aware of the changes that occur on your body and the signs/ symptoms that you can have.
However, if you were smart to recognize the symptoms but still you didn’t seek treatment, you are increasing your risks of developing permanent damage! Therefore, your best defense is to catch the symptoms early.
  1. A high blood pressure is one of the main factors that can increase your risks of getting a stroke by damaging your brain nerves, weakening your blood vessels, and eventually causing a leak or rupture. High blood pressure is also found to lead to the formation of blood clots in the bloodstream and carry them to the brain, which can cause a stroke.
  2. One of the very common symptoms of a stroke are changes in vision. These include double vision, blurred vision, and even loss of vision in one eye.
  3. Numbness/ weakness are warning signs that shouldn’t go unnoticed, especially, if it only happens in one side of the body. In fact, the majority of people who had a stroke have experienced a certain numbness and weakness at the level of their face, arms, and legs on either side of the body.
  4. Feeling dizzy, nausea and exhaustion, loss of balance are very common issues in patients who had a stroke. So, if you are constantly feeling tired, dizzy, and short of energy without any particular reason, then, you need to see your doctor as soon as possible.
  5. Have you ever wondered why you are constantly experiencing splitting and severe headaches that never seem to go away? Well, in this case, you should stop taking painkillers and aspirins and see your doctor as soon as possible.
  6. Regularly experiencing shoulder pain or stiffness of the neck is a possible sign of stroke.

    So, if you feel unable to touch your chin to your chest, you need to get checked.
Everyone is at risk of developing this serious health issue. However, some people are more likely to have a stroke than others and that’s due to many factors, namely:
– People who have high blood pressure: When your blood pressure is 140/90mmHg or even higher. Then, you are more likely to have a stroke in the future.
– Age and Gender: Older men are more at risk of developing a stroke than young people or women.
– Smoking: Smokers have an increase chance of stroke.
– Diabetes: is an increased risk factor.
– Heart Disease: This can lead to blood clots which often result in the interruption of the blood flow and cause a stroke.
Here are some other risk factors that can increase your risks of getting a stroke:
– Alcohol and Drug abuse.
– Obesity.
– Fast Food / Poor nutrition or Unhealthy diet
– Depression and Anxiety
– Lack of Physical exercise
– Neurological issues
Here are some simple stroke tests:
Smile- Is it crooked or abnormal?
Say “It is a sunny day today”. Is speech slurred or not repeated correctly?
Raise both hands over your head. Did the arms raise equally?
Stick your tongue out. Is the tongue crooked or going to one side?
If ANY of these tests cannot be completed or are abnormal, call 911!
In the case of stroke every second counts.


If you’re alone and no one else with you, you should:
– Immediately call 911.
– Never drive yourself to the hospital.
– Don’t eat or drink something.
– Avoid panicking and try to calm down.
However, in case you are supporting or helping a patient with a stroke, you should:
– Keep the patient on their side and their head elevated.
– Sometimes they might vomit, so, make sure you support the head.
– Help them calm down speaking in a calm manner and make sure they are not anxious.
– Observe the patient carefully and try to notify the emergency operator with the status.
Dr. Stephen Kelly is located at Family First Chiropractic and Wellness
142 Erickson drive, Red Deer. T4R 2C3,  403-347-3261.

Tuesday, June 04, 2019

How does CranioSacral Therapy work?


CranioSacral Therapy works by helping the body’s natural healing mechanisms dissipate the negative effects of stress on the central nervous system. This is accomplished by utilizing a physiological body system called the craniosacral system, which maintains the environment in which the central nervous system functions.  The craniosacral system consists of the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord, extending from the cranium (head) down to the tailbone area (or sacrum). The role of this system in the development and performance of the brain and spinal cord is so vital that an imbalance or dysfunction in it can cause sensory, motor and/or neurological disabilities. For example, if the bite (or jaw) is out of balance, the whole head is out of balance, and often the whole body.

How can something so gentle be so powerful?
The craniosacral system has a rhythm that can be felt throughout the body, just like the pulse. I use a very light touch to monitor this rhythm from head to feet to pinpoint the source of an obstruction or stress. I can then encourage the natural movement of the fluid and soft tissues to help the body self-correct. This simple action is often all it takes to remove a restriction. Sometimes, like peeling layers of an onion, once some restrictions have released and balanced, others may show themselves and need attention.





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

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
    Meditation
    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