Anxious? Stressed?

 

Anxious? Stressed? How can you help yourself to relax, reset and renew?

 With light of recent events most people are anxious, stressed wired and tired. Many people are looking for ways to cope with the new stressors in society. This has also shown up in our children. Many parents are reporting higher anxiety, stress and poor coping skills.

Here are a few ways you can help alleviate anxiety and feel better so you can focus and reset.

1.      Breathe! A simple way to relax your mind and brain is to focus on breathing. An easy exercise is box breathing. You will breath in for 4 counts, hold for 4 counts, breath out for 4 counts and hold for 4 counts. With children do counts of 3.

2.      Meditate, there are many apps such as CALM that will help teach and guide you to slow your mind down and reset

3.      Sleep. Are you sleeping well? 8-9 hours a night? Have you set up good sleeping hygiene with a cool, dark room with no phones or EMF devices in it? Do you have a regular sleeping schedule?

4.      Eating well. Are you eating on the run or taking time to eat and enjoy and chew your food with no distractions? Are you chewing your food for proper digestion? Taking a digestive enzyme, digestive bitters or lemon water after a few bites of your meal with greatly enhance your absorption of key nutrients such as iron, magnesium and zinc which are often depleted in many children and adults. Eat whole foods and refrain from packaged chemical ingredients. JUST EAT REAL FOOD! Avoid sugar and processed foods.

5.      Water intake. Many people are not consuming enough water, out bodes need 3-4 liters per day for healthy cells. Low water intake will make you tired, sore, foggy brained and constipated.

6.      Bowel movements. Are you regular? Meaning 2-3 bowel movements per day within 8 hours after a meal? Refer to the Bristol poop chart to see if your bowel movements are healthy. Many people are depleted in magnesium and other key nutrients and probiotics that affect bowel movements and gut health.

7.      Move your body. Start with a 10 min walk or some form of exercise, put it in your calendar and make it an appointment and build to 30 min per day. Chiropractic care can help you to move your body and help you feel better physically and emotionally. Many patients state they feel emotionally better after an adjustment.

Dr. Joelle Johnson BSc, DC, FICPA is currently talking her certification in childhood and adolescent neurodevelopment and is located at Family First Chiropractic and Wellness, 142 Erickson Drive, Red Deer. T4R2C3 403-347-3261 www.family1stchiro.ca

 

Common Myths About Chiropractic Treatment.

 Common Myths About Chiropractic Treatment:

Many Canadians have questions about the role that chiropractors play in the healthcare team, and what benefits chiropractic care has on their health. We will go through some common myths in this regard.

1. Once you see a chiropractor you have to keep going back This is false. When seeking care from a chiropractor, we will perform an assessment including a history and physical examination to determine the cause of the pain or dysfunction. From these observations, a diagnosis will be made and the treatment plan developed in collaboration with the patient – according to their needs and goals. The treatment plan will recommend a number of initial visits to remedy the patient’s symptoms/ pain and scheduled re-evaluations as necessary.. Depending on the patient and the condition, the recommended course of care may vary. Ultimately, the decision to continue care is yours. As a patient, if you have questions or concerns about care, you should feel comfortable to ask the chiropractor for more information on the recommendations made and address any concerns. The care plan should be part of a shared decision-making between the patient and practitioner.

2. Chiropractors are not ‘real’ doctors

Chiropractors are regulated in all 10 Canadian provinces, and are designated to use the title “doctor” similar to physicians, optometrists and dentists after completing the extensive Doctor of Chiropractic degree program. Those professions who are recognized to use the “doctor” title have extensive training in their area of expertise that allows them to be diagnosticians – to provide a diagnosis.

3. A medical doctor must refer you to a chiropractor In all provinces in Canada, chiropractors are primary contact providers, which means you can access them directly. Due to the extensive training of chiropractors as diagnosticians, chiropractors will perform a comprehensive assessment to help determine a diagnosis or clinical impressions. Depending on the outcome, the chiropractor can discuss a course of care or refer to another healthcare professional, as needed.

4. There is no evidence to support the effectiveness of chiropractic care Chiropractic treatment is at times questioned on its effectiveness. Yet, the chiropractic profession and others have invested significant resources to build a robust body of evidence studying the impact of manual therapies on musculoskeletal conditions. Spinal and joint manipulation has been shown to be effective treatment for acute and chronic musculoskeletal conditions, like back pain. In fact, spinal manipulative therapy (SMT) is recommended as first line intervention for back pain in numerous clinical practice guidelines including the Bone and Joint Decade Task Force,, the American College of Physicians and American Pain Society, as well as Britain’s National Institute of Health and Care Excellence. Utilizing chiropractic treatment as opposed to medications like opioids for pain can be beneficial.

5. Chiropractors can only treat back pain Chiropractors are musculoskeletal experts and are trained in assessing, diagnosing, treating and preventing biomechanical disorders that originate from the muscular, skeletal and nervous system. In addition to the evidence that supports chiropractic care in managing musculoskeletal complaints of the spine, there is also evidence that it supports chiropractic management of the extremities, headaches and even TMJ pain. Chiropractors are also able to provide lifestyle counselling about nutrition, fitness and ergonomics among others that may be useful in managing or preventing a variety of health conditions. The health of your musculoskeletal system doesn’t just start with a healthy spine, you need to be fully aware of your health to maintain a well-rounded healthy lifestyle!

6. Adjustments are painful

In general, adjustments or joint manipulations do not hurt. In fact, many patients report immediate pain relief after chiropractic treatment.. Patients may be nervous about the ‘cracking’ or popping sound that may occur during an adjustment. The sound results from the release of gas from the joint – this is a normal part of the adjustment and is perfectly safe.

Asking questions about your health and treatment options is very important. You are a partner in your care and your participation is critical to helping us provide the best care to meet your health goals.

If someone you know needs chiropractic care for pain relief or just to function better, pass this along to them.

Don’t put things off until they worsen. Take care of your body now and discover how chiropractic can help you.

Dr. Stephen Kelly

Family First Chiropractic 403-347-3261

Castor Oil Benefits

Castor oil is a pale yellow liquid extracted from castor seed Ricinus Communis. This wonderful oil is an anti-inflammatory and antioxidant used for many centuries for its therapeutic and medicinal benefits. It is not recommended to use these packs while pregnant, discuss this with your care provider before use when pregnant.

Castor oil can be used as a pack on the abdomen and helps with many issues and ailments such as :

·        Constipation

·        Gall bladder and liver inflammation

·        Gastrointestinal issues

·        Abdominal inflammation

·        Menstrual disorders 

·        Arthritis

·        Nerve inflammation

·        Sore muscles

How to Do a Castor Oil Pack

You will need the following

1.     Hexane free castor oil – organic if possible

2.     unbleached and dye-free wool or cotton flannel or organic material

3.      A large piece of cotton flannel  or plastic wrap like Saran Wrap (not optimal)

4.     glass container with lid –use a quart-size mason jar for storing the oil-soaked flannel between uses

5.     old clothes, towels, and sheets – castor oil does stain

6.     Heat pack/wheat bag/rice pack or heating pad

How to Use a Castor Oil Pack

1.     Cut a large piece of cotton flannel and fold into thirds to make three layers. This should cover the entire area you are wanting to treat such as your abdomen

2.     Thoroughly soak (but not completely saturate) the flannel in castor oil. I save the jar since this is where I keep the flannel between uses, it may take some time for the oil to soak into the flannel

3.     Carefully remove and unfold the castor oil-soaked cloth.

4.     While lying on an old towel or sheet, place the cloth on the desired body part.

5.     Cover with the wrap around pack or saran wrap and place the heating pack on top of this. Less optimally, a plastic grocery bag can be used to prevent any oil from getting on the heating pad. A hot water bottle, electric heating pad can be used, but hot water bottles and rice packs may need to be reheated several times.

6.     Lie on back with feet elevated (I typically lie on the floor and rest my feet on the couch) and relax for 30-60 minutes.

7.     After the desired time, remove the pack and return the flannel to the glass container. Store in the fridge.

8.     Use a natural soap or a mix of baking soda and water to remove any castor oil left on the skin.

9.     Relax and rest. Make sure to drink enough water and stay hydrated after doing this to support detox.

Dr. Joelle Johnson from Family First Chiropractic and wellness is located at 142 Erickson drive, Red Deer, Alberta . www.family1stchiro.ca 403-347-3261

How active and sedentary should my preschool child be? How much sleep is recommended?

Guidelines from the WHO – World health organization for preschool children

Children 0-1 year of age

Exercise – at least 30 min

Screen time – NONE

Sleep time – 0-3 months 14-17 hours 4-11 months 12-16 hours a  day

 

Children ages 1-2

Exercise – at least 180 min – 3 hours at least

Screen time – NO MORE THAN 60 min- I strongly recommend NO TECH BEFORE TWO years of age

Sleep time: 11-14 hours

Children ages  3-4 

Exercise: at least 180 min – 3 hours at least  and 60 min of moderate to vigorous

Screen time : NO MORE THAN  60 min

Sleep time : 0-13  hours

Early childhood (under 5 years of age) is a period of rapid physical and cognitive development and a time during which a child’s habits are formed Lifestyle behaviors developed in early life can influence physical activity levels and patterns throughout the life. Sedentary behaviors, whether riding motorized transport rather than walking or cycling, sitting at a desk in school, watching TV or playing inactive screen-based games
are increasingly prevalent and associated with poor health outcomes Sleep time is also know to influence health outcomes and short sleep duration is associated with overweight and obesity in childhood as well as mental health issues amongst adolescents. Chronic insufficient sleep up to 7 years of age has been associated with increased adiposity in later childhood and adolescence.

There are recommendations to limit the exposure to screens in young children in a number of countries such as Australia, Canada, United States and New Zealand Sleep is essential for cognitive, physical and psycho social development in young children.

Dr. Joelle Johnson B.Sc. , D.C. practices at Family First Chiropractic and wellness and focuses her practice on pediatric care, prenatal and postnatal care. She is located at 142 Erickson Dr, Red Deer 403-347-3261 www.family1stchiro.ca

Importance of Tummy Time

Lack of tummy time can result in learning delays and poor posture.

We all want what is best for our new precious bundle, but many babies hate tummy time. Why is tummy time so important?

Babies need to develop their spinal muscles and their core muscles. As their core develops, so does their brain and nervous system.

Tummy time recomendations:

One month of life -30 min per day

2nd month -45 min per day

3rd month -60 min per day

Tummy time does not include babywearing or holding baby upright. Tummy time is best on their stomachs, lifting their head up against gravity. There are different ways to help a baby who does not like tummy time, such as putting them on an exercise ball slightly deflated and rocking them in different directions. The rocking assists growth in the vestibular system, assisting neurological development.

Propping baby up on towels or a pillow on your chest elevates the baby and assists them with their visual development, especially those babies who place their heads down as soon as they are on their stomach.

The birth process and how the baby is positioned in utero can affect the neck and thus affect the child's ability to extend the neck and to be able to do adequate tummy time. A chiropractic assessment and gentle treatment can assist and determine if there is a lack of extension in the neck and proper range of motion in your child’s spine. You will also be given gentle stretches and exercises to do with your baby to encourage proper neck movement and better tummy time.

Core Muscle Strength

A baby’s natural response to the prone position (lying on the stomach) is to lift the head and neck. At first, they also raise the arms and legs. Even when it doesn’t look like they’re getting anywhere, the muscles along the core of their body are strengthening. Strong and well-toned core muscles are essential for alertness and attention. Weak core muscles lead to slumped forward posture, poor tone, and  school-age children, their heads resting on desks or fists on their chin for support. These children will also show signs of poor coordination. If their heads are drooping, you can bet their attention is as well.

Visual Tracking

As the core muscles strengthen, the child’s visual field evens out. When the muscles are weak, the head bobbing that results blurs the images around them because they’re unable to focus that quickly. When the muscles develop, the head bobbing decreases, allowing the visual field to even out and become more clear. The eyes and the neck then begin working together to locate objects and determine their location. These developments are not only priming good vision in general, but also visual tracking. Proper visual tracking improves reading skills and helps children copy information from a book or whiteboard.

Vestibular System

It is far easier for a baby’s brain to orient their position in relation to the ground when they are on their tummies. While on their backs, gravity pulls on them in a way that prevents most movement. On their stomachs, they can resist the pull of gravity by doing things such as lifting the head and extremities, which activates the vestibular system. The vestibular system is responsible for balance and coordination. Children whose vestibular systems aren’t functioning correctly struggle with coordination, discrimination of objects, and even self-regulation. This can lead to behavioral problems, attention span issues, and a whole host of other issues in the classroom.

Dr. Joelle Johnson B.Sc., D.C., focuses her practice on prenatal care, postnatal care, and pediatric chiropractic care in Red Deer Alberta. www.familyfirstchiro.ca 403-347-3261 at 142 Erickson Drive.

What is sciatica?

 40% of people will suffer with sciatica in their lifetime, but how can you avoid being one of them?

Sciatica is a term many people are familiar with as up to 40% of people will experience it in their lifetime. According to the National Institute for Health and Excellence.

What exactly is sciatica, what causes it and how can you prevent becoming one of them?

Sciatica is a name given to pain associated with irritation of the sciatic nerve, which is a large bundle of nerves that travels from your lower back and sacrum down the back of your leg.

Sciatica has a collection of symptoms that differ depending on your individual presentation.

Sciatica symptoms

Typically, the pain associated with Sciatica is a sharp shooting or burning pain that travels down one leg anywhere from your buttock to your foot, it is commonly combined with other symptoms such as:

 Lower back pain

 Pins and needles and numbness

 Muscle weakness

Is Piriformis syndrome the same as Sciatica?

Piriformis syndrome is a condition that may cause sciatica. Sciatica is due to compression by a herniated disc causing lumbar radiculopathy. Piriformis syndrome is a condition that causes sciatica nerve symptoms due to compression of the sciatic nerve around the buttock and the hip.

When Sciatica is an emergency?

In rare cases Sciatica can be a sign of something worse, if you experience any of the following symptoms it is important to go to the nearest hospital or call 911:

 You have sciatica in both legs

 You have a weakness or numbness in both legs that is severe and getting worse

 You have any numbness in or around your genitals and anus

 Your bowel or bladder habits are difficult to control, have increased in urgency or feel (and this is not normal for you)

What causes sciatica?

Sciatica is caused by a compression to the sciatic nerve somewhere along its pathway from the lumbar spine to the leg.

A chiropractor or medical professional can help you identify the cause of your sciatica.

According to National Institute for Health and Care Excellence (NICE) about 90% of cases come from a herniated disc (“slipped disk”) in your lower lumbar spine.

However, soft tissue, and other joint injuries can also create inflammation around the nerve along its pathway, irritating the nerve.

Who’s at risk?

Sciatica can affect anyone of any age group, but peak presentation is in the 5th decade; other risk factors are strenuous high activity lifestyle, for example:

 Frequent bending, heavy lifting or twisting

 Jogging/running and impact activities

 Whole body vibrations. Like operating machinery or long periods of driving.

Sedentary lifestyles can also contribute to developing back problems and associated symptoms as well as general health, obesity and smoking.

What can you do to relieve sciatic pain?

Sciatica can be self-resolving in 4-6 weeks but this is often aided by lots of painkillers to moderate the pain. Patients usually don’t want to rely on painkillers and want to find an alternative, or more natural ways to get better.

Symptoms vary from patient to patient, so Chiropractic treatment is designed for the individual's unique history and current symptoms. However, the overall goals of treatment are to lessen nerve irritation symptoms by correcting spinal misalignments, improve the health with home care exercises/stretches, and advise any lifestyle changes to enhance the healing process.

Tips to try:

 Regular Chiropractic care to keeps our bodies in motion.

 Our body’s like to move, try to stay active and avoid long periods of rest as this has been shown to increase pain.

 Carry on with your normal activities as much as possible.

 Gentle exercises and stretches of your legs and back advised accordingly by your Chiropractor, start gradually and stop if you feel increased pain.

 Massaging out tight muscles can also help take pressure off and reduce pain.

We can help

If you are concerned about your back or sciatic pain, and would like an expert opinion, please contact Family First Chiropractic (403) 347-3261, www.family1stchiro.ca

Dr .Elton Clemence

Family First Chiropractic

Spinal Adjustment and Addiction Treatment

A Specific Spinal Adjustment is the Latest Development in the Science of Treating Drug Addiction

SOURCE Dr. Russell Surasky

Triple board certified neurologist Dr. Russell Surasky is pioneering this procedure at a New York Based Treatment Center.

GREAT NECK, N.J., Oct. 14, 2019  

A chiropractic college and a long-established outpatient addiction treatment program have entered a unique partnership to offer spinal adjustments for reducing pain and improving brain/nervous system function in patients recovering from drug and alcohol dependency – an approach some experts are calling a "major leap forward" in the science of addictive care, says neurologist and addiction medicine specialist Dr. Russell Surasky. 

The pioneering agreement between New York Chiropractic College and the multi-center, New York-based Bridge Back to Life will provide a specific form of spinal adjustments in addition to cutting edge medications to help their patients heal from addiction. "Clinical research findings have shown that patients in treatment from addiction who receive certain types of spinal adjustments have higher rates of recovery than those who undergo only standard addiction therapies" says Dr. Russell Surasky, who serves as medical director of Bridge Back to Life.

"I truly believe that this agreement with the College will serve as a national model for drug rehabilitation centers throughout the country," Dr. Surasky concludes. "Not only can spinal adjustments reduce the chronic pain issues that may have led patients into drug addiction in the first place, but now we also have evidence that spinal adjustments actually accelerates the healing of the brain from addiction."

Dr. Surasky refers specifically to a study, published in the prestigious journal Nature, which shows that chemically dependent patients who received specific spinal adjustments as part of their treatment in recovery reported "less drug cravings and fewer mental health symptoms," Dr. Surasky notes. "Most significantly, 100 percent of the study patients who received chiropractic care completed the inpatient program, while about half of those who did not receive spinal adjustments dropped out prior to completion."

One of the most important indicators for a patient's success in recovery is the ability to remain in treatment, Dr. Surasky emphasizes. "A 100% retention rate in an addiction treatment program is, frankly, unprecedented."

The neurological pathways involved in addiction are complex and still not completely understood, but research and clinical experience indicate that it is the brains limbic system which becomes hijacked by drugs such as opiates and alcohol. The limbic system is an area of the brain that is located near the brainstem but also extends into the upper cervical spine. "The limbic system has widespread connections throughout the brain and is the most powerful driver of human behavior. The limbic system of the brain is precisely the region that gets hijacked by drugs of abuse, thereby perpetuating patients' cravings to keep using these drugs," Dr. Surasky explains.

The atlas bone (C1) at the top of the neck is what protects the limbic system and brain stem. When this Atlas bone of the neck is out of alignment it can have far reaching effects on the function of the brain and its limbic system. Safe, painless adjustments to the upper cervical spinal bones can help normalize the brain's limbic system.

According to Dr. Surasky "Cutting Edge Research done by Dr. Raymond Damadian (inventor of the MRI machine) has show that misalignments at the top of the neck cause disruptions in the flow of cerebrospinal fluid." The brain is bathed in cerebrospinal fluid (csf) and the brain depends on CSF to carry away the iron deposition that builds up from normal brain metabolism. If a misalignment exists at the junction between the Atlas bone (C1) and the skull this could hinder the drainage of CSF. 

Mounting evidence that "gentle specific spinal adjustments of the upper cervical spine" can help reset and restore normal function to the brain. 

Chiropractic treatment can help so many things. Give us a call to find out how we can help you. 

Dr.Stephen Kelly 

Family First Chiropractic
www.family1stchiro.ca

403-347-3261

CranioSacral Therapy and Post Traumatic Stress Disorder

Post-Traumatic Stress Disorder (PTSD) is a condition that may be experienced by anyone who has undergone a traumatic event. PTSD occurs when the body/mind has not yet recognized that a traumatic event is over. As a result, the body's sympathetic nervous system (fight/flight) is activated and the body responds by continuously mobilizing muscles and other body systems for defense and/or numbing (a freeze response).

CranioSacral therapists have been treating people with PTSD for many years now.  The Upledger Institute has done studies with Vietnam veterans as well as Gulf War Veterans with very positive results. (http://www.upledger.org/programs/ptsd-relief.php).  But it is not only war that can cause PTSD any trauma can leave a lasting effect on the body.  

CranioSacral Therapy is an alternative approach to the treatment of PTSD involving gentle, non-invasive touch that supports the self-correcting ability of the body. Craniosacral Therapy works to support the part of the body that surrounds and protects the brain and spinal cord. Craniosacral Therapy acknowledges that emotions can become locked in the body's connective tissues as emotional memories and emotional pain. A CranioSacral therapy approach can help release the energy the body may have retained after a traumatic physical or emotional experience. A Craniosacral Therapy session is deeply relaxing to the body's central nervous system as the parasympathetic nervous system (rest and digest) is activated and balanced. In a parasympathetic state the body decreases production of the stress hormones linked to sleep and digestive problems and a suppressed immune system. It becomes easier for people receiving Craniosacral Therapy to remain more calm and focused.

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

Is it Time for A New Mattress

The value of a good night sleep goes far beyond the price of a new mattress. Here are some things to consider when purchasing a mattress. Your back will thanks you!

How well did you sleep through the week?

Quality of sleep has definite impact on quality of life, interactions socially or with family, and most importantly your general mood. Sleep deprivation is not only lack of sleep. It is also the quality of sleep throughout the night. Waking up every couple of hours effects the quality of sleep. At the work place Sleep deprivation can lead to decreased productivity, increased sick days, and increased risk of injury due to poor response time and accuracy.

Back pain can also be attributed to a poor night’s sleep. British Chiropractic Association (BCA) study in 2011 reported that 41% woman and 36% men claimed that back pain contributed to their back lack of sleep. If you’re consistently woken up with neck and/or back pain? You want to examine the quality of your mattress. The average night’s sleep is eight hours (one third of a day), one sleeps for one third of one’s life. If you life, say, 75 years, that’s 25 years asleep, or 9,125 days. This clearly is a reason why your mattress plays such an important role in maintaining your musculoskeletal (MSK) health. Here are some Tid Bits when purchasing a new mattress.

          1 – Beds tend to deteriorate after ten years. So, if you are waking up with a sore neck or back on repeated occasions, and mattress is over ten years old, consider buying a new mattress.

          2 – Chronic low back pain. Medium – firm mattress are better when compared to soft mattresses. Studies show that the quality of sleep can improve by 55% and back pain decrease by 48%.

          3 – Adjustable beds, according to an individual preference, can be associated with quality of sleep.

          4 – Mattresses that promote skin warming may improve the quality of sleep by reducing early morning awakening and enhancing a deeper sleep.

          5 – Soft mattresses decrease excessive compression forces on your joints. However, mattresses that are firm help maintain proper posture.

Keep in mind that each individual has a different body type. Saying this, take the time to try out the bed before buying and see if it’s right for you. Make sure you explore all the options and do the research to meet your specific needs. A good night’s sleep will ensure you can continue your daily activities and quality of life. Consider these tips before your purchase of your next mattress. Your back depends on it.

Dr. Elton Clemence D.C.

Dr. Elton Clemence practices at Family First Chiropractic, located at 142 Erickson Dr in  Red Deer, Ab. Cal us today to book an appointment 403-347-3261 or visit us at www.family1stchiro.ca

Want to Fall Asleep Faster?

Military pilots use this hack to sleep anywhere in 2 minutes or less.

If it works for people in combat zones, it'll work for most of us. During WWII, though, the U.S. military quickly got hip to the fact that if fighter pilots didn't get sleep, their poor decisions had dire consequences. Their mishaps included errors that resulted in their being shot down--or shooting down guys on their own side. 

So the military brought in naval ensign to test a scientifically designed method of "teaching" sleep.

The relaxation hack Winter designed worked: After just six weeks of practice, 96 percent of pilots could fall asleep within 120 seconds. Even with distractions like gunfire in the background. Even after drinking coffee. Even sitting up.

Here's how to do it:

1. Get into a comfortable position.

Get into the most comfortable position that's feasible (i.e., lean your seat back if you're in your car; find the most comfortable chair in the conference room if you're napping at work).

2. Relax your face. This is key to the whole thing. You have 43 muscles in your face, and they're a big part of how your body knows whether you're stressed. When you fully relax your face, you send a physiological signal to your body that all is well. It's safe to sleep. So close your eyes and relax your whole face: forehead, cheeks, tongue, and jaw. Let it all go slack. You'll notice as you do this that your breathing naturally starts to deepen and slow. Now make sure your eyes are fully relaxed. You have six muscles in your eye sockets; feel them all go limp.

3. Drop your shoulders. Let them get heavy, and then let them go completely, as if they were falling down toward your feet. Let the back of your neck relax and go limp. Take a deep breath and let it out slowly, releasing any remaining tension there (most people store most tension in their shoulders, necks, and jaws). Now your arms: Feel them get heavy and relax, starting with your dominant side. If you're right-handed, start with your right bicep and feel it relax. If it's not, tense it fully and then let it go slack. Repeat the process with your hands.

4. Let your legs go limp. Feel your right quad sinking down, getting heavier and heavier. Next your right calf, ankle, and foot. Repeat on the other side.

5. Clear your mind for 10 seconds. Now that you've fully relaxed your body, all it takes to fall into a deep sleep is to turn your brain off. (This is like that moment after you switch your iPhone off when it takes another few seconds for it to fully power down.)

What you really want to avoid are any thoughts that involve movement ("I've got to pick up that drycleaning tomorrow"; "Did I remember to put out the recycling?"). These thoughts actually prompt involuntary movement in your body. First, we want you to fantasize that it is a warm spring day and you are lying in the bottom of a canoe on a very serene lake. You are looking up at a blue sky with lazy, floating clouds. Do not allow any other thought to creep in. Just concentrate on this picture and keep foreign thoughts out, particularly thoughts with any movement or motion involved. Hold this picture and enjoy it for 10 seconds.

In the second sleep-producing fantasy, imagine that you are in a big, black, velvet hammock and everywhere you look is black. You must also hold this picture for 10 seconds.

The third trick is to say the words "don't think . . . don't think . . . don't think," etc. Hold this, blanking out other thoughts for at least 10 seconds.

And that's it. When you have a fully relaxed body and a mind that's still for 10-plus seconds, you will fall asleep. Remember that the pilots practiced the method over and over, and 96 percent of them achieved success after six weeks of practice. These weeks of practice are a worthwhile investment, because once you have it down, you can nap and sleep anywhere, which will dramatically improve your quality of life. 

Chiropractic treatments can also relieve stress and pain that is disturbing your sleep. It’s quite common for problems to be worse at night when you are trying to fall asleep. Give us a call if this is happening to you. 

Dr. Stephen Kelly practices at Family First Chiropractic in Red Deer, AB. Call the clinic today to make an appointment, 403-347-3261 or visit our website www.family1stchiro.ca

What can you do to help with Sciatic pain?

                Massage will certainly help decrease nerve pain by stimulating the muscles by having the glutes worked on and the posterior leg. With increased circulation it will temporarily help your first visit  but going regularly it has long term beneficial effects especially for those who plan to do lots of driving or has a stressful work situation that is mentally and physically draining. Following after massage a hot bath with epsom salts is great. Having two cups added to your water will have the magnesium absorbed into your skin to help soaking for 10 to 20 min is ideal.

                Compression with hot and cold is another way to help ease sciatic pain. The heat relaxes the muscles and the cold will help decrease the inflammation down, and numb the pain. Making sure not to have the cold on for more than 20 min several times a day.

                With gentle exercises and stretching techniques It will help lower the chances of requiring injury and inflammation following. Keeping the core strong and stretching of the posterior leg muscles such as hamstring will also help. Yoga is another option to help with strengthening the muscles and helping corresponding areas that will ease sciatic pain.

                Simply laying on back keeping one leg to the ground, having one knee come towards your chest grasping below the knee as you hold to chest and lifting that leg as you take your hands and hold leg to upright position towards the ceiling and hold for 30 seconds, releasing leg and doing the opposite leg will help. Chair yoga is another best option especially for the elderly or to be in seated position on chair and extend leg to stretch the hamstring muscles and alternating sides is a excellent way to ease sciatic and a good tool to prevent from happening.

                These are tools to use in the comfort of your home and then applying to your regime at home will keep you feeling balanced and restored, following with massage and the use of a little bit of peppermint oil with moist hot towel to infuse will be such an award after coming in and being cared for to melt off any emotional stress that you may be holding.


Massage available at Family First Chiropractic, 142 Erickson Drive, Red Deer, Alberta. 403-347-3261. www.family1stchiro.ca