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

 

Forward Heads Increase Head Weight

Neck pain can be a recurring condition that can frustrating to most patients. The simple anatomical answer is because holding your head up is like trying to balance a bowling ball on the end of a pool cue. This presents a challenges for the neck.    

Most common answers from patients experiencing neck pain: Poor sleeping positions, poor desk posture, using mobile phones/ipads, gardening, previous motor vehicle accidents, and over head decorating.

Bottom line is that we humans have very large heads that was designed to protect our very large brains. Head position is to be held high to scan the horizon looking for food and danger. In today’s world we are now sitting far too much either at a desk, driving or texting throughout the day. This causes significant imbalances in the muscles that were designed to help hold our heads up above our shoulders. Over time this continuous strain on vertebral anatomy causing postural weakness and permanent forward head carriage.

Furthermore, for every inch the head moves forward on the shoulders. The weight of the head increases by at least ten 10lbs. So for instance, if a patient’s head weighs 10lbs, and is 3 inches forward past the shoulders. This would increase head weight to 40lbs causing abnormal leverage on the cervical spine, putting extra pressure on muscles and joints of the neck.

Due to our daily activities the body will shift the head forward away from a stiff, tender and jammed joints in the neck. Over time the cervical spine can be reduced or straightened. Causing structural changes and degeneration. Regular checkups, Chiropractic adjustments and specific neck exercises can stop this process from happening.

For more information on forward head carriage, or to schedule an appointment, please contact Family First Chiropractic and Wellness.

Dr. Elton Clemence is a Chiropractor at Family First Chiropractic and Wellness, located In Red Deer, AB 142 Erickson Dr ,www.family1stchiro.ca 403-347-3261 to book an appointment.

The World Of Tendons

A tendon is a cord or band of dense, tough, inelastic, white, fibrous tissue, serving to connect a muscle with a bone. Think Achilles tendon, which attaches your calf muscle to the heel. Damage or injury to tendons is quite common. There is two different issues-tendinitis and tendinosis. One you’ve probably heard of before. The other, probably not. While they both sound the same, in reality they are worlds apart.

Tendinitis is, by definition, inflammation of a tendon.  Tendinosis on the other hand is defined as chronic tendinitis without inflammation and implies chronic tendon degeneration at the cellular level. Basically, one is short-term with inflammation, the other long-term, without inflammation, though both are caused typically by overuse. Repetitive strain injury (RSI) goes by a lot of names – it can also be called tenosynovitis or chronic tendinopathy by doctors. Don’t let their fancy jargon scare you! It’s kind of simple – tendinitis happens when you repeat a motion frequently on tight tissues and when the rate of damage exceeds your body’s natural rate of repair. 

NORMAL TENDON Uniform, Organized, & Parallel            

 

 

FRAYED TENDON (TENDINOSIS) Unorganized, Tangled, & Random

 

      

                         

Tendinitis, the most popular diagnosis of the two, usually presents with swelling and tenderness at the sight of pain, often accompanied by stiffness, and less often by weakness. Tendinosis presents most often with stiffness, tenderness to the touch, and weakness–almost identical to tendinitis. Recovery of tendinitis lasts anywhere from days to six weeks, a relatively “quick fix.” Tendinosis recovery can last a few short weeks to a couple months or more depending on the level of degeneration. If left untreated, tendinosis often leads to “tear” injuries

Tendinitis and tendinosis, both, occur most often in the Achilles tendon (ankle), patellar tendon (knee), proximal hamstring (high hamstring), common extensor tendon (elbow), and the supraspinatus tendon (shoulder). With both of these problems being so relatively close, while treatment is vastly different, proper diagnosis is vital to the recovery process! So which one do you have? Let’s go to the research.

While tendinitis is the wildly over-popular diagnosis among general practitioners, it may not be the case. Most research coming out on this topic is now showing that at a cellular level, once believed tendinitis actually is, in fact, tendinosis.

According to Almekinders and Temple, “Most currently practicing general practitioners were taught, and many still believe, that patients who present with overuse tendinitis have a largely inflammatory condition and will benefit from anti-inflammatory medication. Unfortunately this dogma is deeply entrenched. 10 of 11 readily available sports medicine texts specifically recommend non-steroidal anti-inflammatory drugs despite the lack of clinical evidence.”

In light of this, chances are that if you have been diagnosed with tendinitis the diagnosis was incorrect. Furthermore, traditional, conservative treatment, of such, with the use of anti-inflammatories, corticosteroid injections, and/or pain medication may have left you worse off long term even though pain may have dissipated short term. This is because these drugs inhibit collagen repair and are designed to eliminate inflammation, not regrow tendon. As mentioned above, treatment of tendinosis should be aimed at restoring tendon function and strength. Drugs will not help solve the problem! With all this said, while we cannot assume a tendinitis diagnosis was incorrect, lingering, worsening, or reoccurrence of pain would suggest that it may in fact be tendinosis. It is recommended that treatment plans geared toward tendinitis, in these cases, be re-evaluated.

Tendinitis is one of the most commonly diagnosed injuries and all too many struggle to find relief. With the proper diagnosis and treatment plan, it doesn’t have to be that way!

The next blog will discuss treatments for tendinitis/tendinosis. Stay tuned!

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

A parents night before christmas

A parent's night before Christmas- Brought to you by the parents of Family First Chiropractic, 142 Erickson Dr, 403-347-3261 www.family1stchiro.ca
 

'Twas the night before Christmas when all through the house
I searched for the tools to hand to my spouse.
Instructions were studied and we were inspired,
In hopes we could manage "Some Assembly Required."
The children were quiet (not asleep) in their beds,
While Dad and I faced the evening with dread:
A kitchen, two bikes, Barbie's town house to boot!
And, thanks to Grandpa, a train with a toot!


We opened the boxes, my heart skipped a beat....
Let no parts be missing or parts incomplete!
Too late for last-minute returns or replacement;
If we can't get it right, it goes in the basement!

When what to my worrying eyes should appear,
But 50 sheets of directions, concise, but not clear,
With each part numbered and every slot named,
So if we failed, only we could be blamed.

More rapid than eagles the parts then fell out,
All over the carpet they were scattered about.
"Now bolt it! Now twist it! Attach it right there!
Slide on the seats, and staple the stair!
Hammer the shelves, and nail to the stand."
"Honey," said hubby, "you just glued my hand."

And then in a twinkling, I knew for a fact
That all the toy dealers had indeed made a pact
To keep parents busy all Christmas Eve night
With "assembly required" till morning's first light.

We spoke not a word, but kept bent at our work,
Till our eyes, they went bleary; our fingers all hurt.
The coffee went cold and the night, it wore thin
Before we attached the last rod and last pin.

Then laying the tools away in the chest,
We fell into bed for a well-deserved rest.
But I said to my husband just before I passed out,
"This will be the best Christmas, without any doubt.

Tomorrow we'll cheer, let the holiday ring,
And not have to run to the store for a thing!
We did it! We did it! The toys are all set
For the perfect, most perfect, Christmas, I bet!"

Then off to dreamland and sweet repose I gratefully went,
Though I suppose there's something to say for those self-deluded...
I'd forgotten that batteries are never included!

 

Chiropractic Christmas Survival Guide

The Scottish Chiropractic Association’s Christmas Survival Guide

The Christmas message from the Scottish Chiropractic Association is: “Keep it simple and choose a retro Christmas experience”. “Christmas is meant to make us feel good, but it increasingly does the opposite. We need to look at the festive season as a time when we can improve on our health and well-being, and that of our family. That means taking positive steps to look after your spine by exercising in fun ways with the whole family instead of sitting still for hours on end” says Dr Ross McDonald, President of the Scottish Chiropractic Association.

One in five people get stressed over the Christmas period* and suffer ill-health and relationship strain as a result. It is no coincidence that there is a significant rise in demand for a range of therapeutic services, including chiropractic care, early in the New Year. Back and neck problems occur over the festive season because people push all of their boundaries with a range of intensive behaviours from compulsive playing of new computer games to sitting for many hours at a time.

The Scottish Chiropractic Association offers its top tips for having a happy Christmas:

Keep it Simple:
To avoid stress, headaches and neck or back pain, ensure that your expectations of Christmas are realistic. Resist the notion of perfection: there is no such thing as a perfect Christmas, despite what the “family around the fireside” adverts imply. Opt instead for a relaxed atmosphere in which everyone shares tasks and agrees that “good enough” is the yardstick.

Revisit Christmas Past:
As more and more people suffer from back problems, we need to proactively move away from our sedentary habits. Encourage the whole family to take Christmas walks (they might even enjoy it!). Give children and young people Christmas presents which will prompt everyone to be more active: skipping ropes, space hoppers, hula hoops, Frisbees, balls etc.

Shopping:
To avoid undue strain on your spine you should
• Warm up before you start with stretches
• Balance the weight of shopping bags evenly in each hand or use a shopping trolley – these are fashionable for all ages now!
• Have a break regularly and keep hydrated
• Use mail-order or home delivery services where possible
• Where sensible, flat, supportive shoes
• Do several small trips rather than one large over-loaded trip

Everything in Moderation:
Eating and drinking:
Drink plenty of water, avoid excessive eating or drinking as both of these impact negatively on your health and well-being. Nearly a third of Britons have injured themselves so badly while drunk that they have had to seek medical help**.

Sitting:
Sitting glued to the television for prolonged periods may cause your spine to go into spasm. Move around and stretch regularly. Ensure your chair has good spinal support and that you are not slouching.

Gaming and Electronic Gadgets:
Officially Britain’s most popular pastime now, a range of persistent back and neck problems has emerged from these screen-based activities. If sedentary, you should take regular breaks and move around. If using a Wii, warm-up exercises will help to avoid injury. Repetitive strain injury from text messaging, using Blackberries and iPod use are increasingly common. Ensure that teenagers do not spend prolonged periods at any of these activities – they need to exercise and move around too!


Background:

Chiropractic is a primary health-care profession that specialises in the diagnosis, treatment and overall management of conditions that are due to problems with the joints, ligaments, tendons and nerves of the body, particularly those of the spine. Chiropractors focus on the relationship between the structure and function of the human body, primarily coordinated by the nervous system. Treatment consists of a wide range of techniques designed to improve the function of the nervous system, relieving pain and muscle spasm and improving overall health.

Brought to you by Family First Chiropractic and Wellness, 142 Erickson Drive 403-304-7980
www.family1stchiro.ca
 

If You Want to Live Longer—Get Moving!

High-intensity interval-type training also boosts human growth hormone (HGH) production, which is also essential for optimal health, strength and vigor. Make sure you have regular chiropractic treatment to optimize your health and wellness.

Golf & Chiropractic Naturally

Golf & Chiropractic Naturally

Golf season is approaching quickly even here in Alberta and driving ranges and golf courses will be open soon. The sound of the club slicing through the air then making contact with the ball with the ball screaming toward the other end of the range will be resonating at the range. You will also hear the agony and pain of some golfers groaning as they swing too quickly and use muscle groups that they haven’t used for months. Even after hitting only a bucket or two of balls, some golfers will be looking for ice for the backs or aching joints while some have their chiropractor on speed dial.

Due to rotational stress on the lumbar spine during the golf swing and the various muscle groups used, it is critical that a golfer loosen up prior to walking up to the tee box. Stretching the back, shoulders and legs will improve mobility and improve your range of motion allowing you to hit the ball more consistently and with less pain.

A shorter swing will help to reduce torsional stress on the lumbar spine while also giving you better ball control and improved scores.

Regular chiropractic adjustments before and after golf will help to keep your spine aligned and reduce back and joint pain and maintain flexibility.  Orthotic golf shoes available at the clinic reduce foot, knee and back pain while studies have shown that it can add up to 10% more yards to your swing!

Happy Golfing!!

 Call us at Family First Chiropractic & Wellness at 403-347-3261 to book your appointment.Located at 142 Erickson Drive, Red Deer.

www.family1stchiro.ca

Foot Facts

• Most people have 26 bones in each foot, but some people have 28. These extras, called supernumerary sesamoids, are found on the bottom of the foot just behind the big toe.
• Fourteen of the 26 bones are found in the toes. Each toe has three bones, except the big toe, which has two.
• The skin on your feet is thicker than it is anywhere else on your body.
• When you are stressed, you are more susceptible to the virus that causes warts on the foot.
• When buying shoes, it is always a good idea to buy them late in the day, when your feet are tired and may be slightly swollen. In this way you are unlikely to buy shoes that are too small.

For a complimentary gaitscan please call us at 403-347-3261 at family First Chiropractic and wellness, 142 Erickson Drive, red Deer www.family1stchiro.ca

Importance of Adequate Water

Importance of Adequate Water

When faced with a survival situation, clean drinkable water is often the most important consideration. People have survived without food for weeks or even months, but go without water for even just one day and the survivor will be in desperate straights indeed.
Knowing that water is by far the most important nutrient for the human body (besides oxygen) and, in particular, during a survival situation when finding potable water may not be easy, the question becomes – just how long can the human body survive without adequate water?
To maintain a high level of health and efficiency even in ideal environments, a minimum of two quarts of clean water per day per person is the generally accepted rule of thumb. In very hot or cold or very dry environments, or if you are physically active, two quarts of water a day may not be enough to sustain life over a period of days or weeks.Water lost through sweating and normal respiration must be replaced in order to stay healthy and function at top efficiency. Water is also needed to process the food you eat, especially if it is salty or you eat heavy foods like meat.

Environment and Water Needs

In general the higher the temperature the greater your water consumption needs to be. If you are active or exposed to the hot rays of the sun you may need upwards of a gallon of water per day to stay to healthy.
Perhaps surprisingly, very cold environments can be as dry as the driest desert. This is because cold air cannot hold much moisture. This cold dry air serves to dehydrate your body with every breath you take. Cold dry air can also rob your body of moisture via loss from exposed skin. This is one reason why your lips may be prone to chapping. So during cold weather even though you may not be sweating nearly as much as when you are in a hot environment you may still easily become severely dehydrated without even realizing the danger you are in.
Wind can also play a role in the amount of water you need to take in. A dry wind on exposed flesh can suck the water right out of a person. Indeed, the remains of mummified animals and even people are often found in desert regions, their bodies totally dried out.

Effects of Going Without Water

Although two thirds of the human body by weight is composed of water, this water is needed for circulation and other bodily processes including respiration and converting food to energy. If you are losing more water than you are taking in, dehydration will occur.
It has been shown that if you lose just 2.5% of your body weight from water loss, you will loose 25% of your efficiency. For a 175 pound man that is only about two quarts of water. As the survivor dehydrates, his blood becomes thicker and loses volume. This causes the heart to work harder and circulation of blood to be less efficient. In a survival situation, loosing a full one quarter of your physical and mental abilities due to dehydration could mean the end of your life. Bottom line: drink plenty of fluids whether you feel thirsty or not so that you stay a peak efficency.

Survival Times without Water

Ill health, exposure to the elements, shock, and panic can reduce your survival time in any situation. An important additional consideration is whether or not to eat food when there may be an inadequate supply of water. Certainly foods that contain a high proportion of water, such many kinds of fuits and berries may actually aid the survivor in providing water. Meat, dry and salty foods should be avoided as they require water from your body for processing and will serve to dehydrate you further.

Brought to you by Family First Chiropractic and Wellness, 142 Erickson Drive, Red Deer www.family1stchiro.ca 403-347-3261

Medication info that you may not know

Medications

• The average cost of developing and bringing a new prescription drug to market is $802 million. It usually takes between 10 and 15 years to develop and bring a new medication to market.
• Over 90% of drugs entering clinical trials fail to make it to market.
• Large manufacturers like Merck and Pfizer spent twice as much on advertising and marketing cost than they do on research costs.
• Each year in the United States, more than 160 million prescriptions are written for antibiotics. Humans consume 235 million doses of antibiotics annually. It is estimated that 20%-50% of that use is unnecessary.

·  What are the differences between a "sedative", "tranquilizer", "anxiolytic", and "neuroleptic"? They are all related. The word "sedative" is a general (older) term for anything that calms people down. "Tranquilizer" is a more specialized (older) term for a drug that reduces anxiety ("minor" tranquilizer) or reduces psychotic symptoms ("major" tranquilizer). These terms have mostly been replaced by "anxiolytics" (anxiety reducers) and "neuroleptics" (anti-schizophrenic drugs).

·  By law when a physician prescribes drugs for a patient, the physician is required to ensure that the patient is fully informed of the drugs risks and benefits and consents to the drug therapy with full informed knowledge. Statistics show that this occurs in less than 20% of the patient population.


Brought to you by Family First Chiropractic and Wellness 142 Erickson Drive, www.family1stchiro.ca 403-347-3261