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

Pediatric Posture epidemic Part 1 of 3

Pediatric Posture epidemic

Part 1 of 3

I have decided to break this blog into 3 separate parts, the first to discuss the issue, the following 2 will be the exercises and rehabilitation for improving your posture.

We have a decline in healthy posture at the speed of technology. Children and adults are showing poorer posture. This posture is the forward head tilt with an increased midback curve called a hyperkyphosis. Most hyperkyphosis posture is postural; however some are structural. When you trunk flexes forward you have poor balance; this imbalance decreases your ability to regulate movement properly. You will have a slower gait and a wider stance causing poor coordination and balance.

50.5% of school-age children have poor posture! Over 50%! We have an epidemic!

Poor posture decreases balance, coordination, self-confidence, and results in a poor cognitive and emotional state. Posture distortion is unfortunately the new normal, and we need to reverse this in the ‘digital age.’

Tech neck posture at a 60-degree angle causes 60 pounds of force to the neck and upper back! Tech neck causes digital dementia

Digital dementia is defined as non-Alzheimers dementia-like symptoms form the overstimulation of devices and poor lifestyle habits.

It causes

1.    Understimulation of the Parietal lobe

2.    Overstimulation of the occipital lobe

3.    Understimulation of the cerebellum

4.    Understimulation of the PMRF

5.    Understimulation of the frontal lobe

I strongly recommend no tech under two and school-age children a maximum of 1 hour per day. Our children are developing their nervous system and spines with technology and are the first generation to have this from birth. Previous generations have developed their posture and nervous system before technology.  We need children to spend at least 2 hours a day physically playing, which activates their vestibular and nervous system.

Increased screen time causes the following

1.    Thinning of the brain cortex

2.    Decreased GPA with increased screen time

3.    Increased in ADHD

4.    Decreases in working memory

5.    Lower quality of life with increased screen time

How do we help these children and adolescents?

•    Spinal alignment, chiropractic adjustments  to stimulate the spine and the nervous system to function optimally

•    Posture rehabilitation

•    Posture habit re-education

Watch for the next blog part 2 by Dr. Joelle Johnson Bsc, D.C.,  from Family First Chiropractic and Wellness, 142 Erickson Drive Red Deer T4R3B3 www.family1stchiro.ca

403-347-3261

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.

Gut Health and Probiotics

Gut Health and Probiotics

2,500 years ago, ancient Greek physician Hippocrates said that ‘all disease begins in the gut’. Whilst we’ve since proven that isn’t strictly true, he was certainly onto something. Most people generally have a basic-to-good understanding of the relationship between good/bad nutrition, gut health, and overall health. What may surprise you, though, is how interlinked the gut and your mental health are.

 Your gut influences around 70% of our immune system function, and 95% of our body’s serotonin is produced there too (this is the ‘happy’ hormone). If you’re eating a poor diet which is low in essential micro- and macro-nutrients such as probiotics, prebiotics and fibre, your gut biome will be disrupted, and so will all of the systems it supports. You’re likely to be more prone to sickness due to lowered immune system, and more mood and stress due to suppressed serotonin production. You’re also more likely to overreact to more nutrient-scarce food.

You are a walking, talking, microbial ecosystem. Bet you’ve never heard that one before, but it’s true! Our bodies are host to trillions of microbes, fungi and viruses living all over you both inside and out, in every nook and cranny – they actually outnumber your human cells 3 to 1. One of the most crucial colonies of microbes in our bodies lives within our gut; this is called the ‘microbiome’ or ‘microbiota’, and it helps to control your blood sugar, cholesterol, metabolism, absorption of nutrients, influences your bone strength, and supports your immune system. This microbiome is delicately balanced for gut health, but it is also super sensitive to change, disruption and imbalance.
The gut has been called ‘the second brain’, due to how closely it is linked to a wider physiology and the influence it has over it. This is in large part due to the positioning of the Vagus nerve, which run the entire length of your spine from brain to gut (this is one of the central nerves that chiropractic works to release tension on and improve communication across, too!). The neurons in our digestive systems exist in close proximity to these nerves, meaning that they are prone to influence our emotional state and vice versa. The most common example of this is the effect that stress has on the body. The ‘fight or flight’ response to stress, and all of the physiological reactions involved within that response, directly affects your microbiome and how well your gut works, which can trigger bowel issues. Such as people who suffer from IBS find that stress and/or anxiety.

So, whilst all disease may not begin in the gut, the gut certainly is very central to many of your bodily processes. Usually when something is going on in your body, your gut will be one of the first places to let you know about it. This also works in reverse; disrupting the natural balance of microbiota can have knock-on health and well being effects throughout the body. This is even true of the microbiota on your skin and elsewhere in and on your body. Important microbes can be affected by overusing antibiotics, hand sanitizers, bad diets and general ‘Western’ lifestyles.
The takeaway from this? It’s of equal importance to take excellent care of both your gut and your mental health, as they coexist in symbiosis. You cannot affect one without the other experiencing disruption.

Here are some food groups you should pay attention to in order to keep your gut in healthy balance.

Probiotics:
Where to get it: We have our own dairy and soy free product of Pure Probiotics 123 in powder, or Encapsulated. You will get probiotics from Yogurt, kimchi, miso, sauerkraut, kefir, kombucha.
Probiotics support your immune system and contribute to the health of your guts microbiome.

Prebiotics:
Where to get it: Onion, garlic, leeks, chicory, Jerusalem artichokes (prebiotic king), bananas, asparagus, olives, plums, apples, bran, and almonds.
Prebiotics stimulate the growth of beneficial bacteria in the gut. It’s important to maintain a good balance of pro- and prebiotics, as they function in tandem with one another. Eating too much of one and neglecting the other can upset your gut (we told you it was sensitive!)

Fibre: Where to get it: fruit and vegetables, whole grains, pulses, beans and oats.
Health experts are constantly banging on about fibre, but for good reason. Fibre slows down the breakdown of sugars found in carbohydrates, which helps to stabilise your energy levels. It also helps the absorption of water in the gut so that it keeps the bowel moving at a healthy pace (which, by the way, should be at least once a day). You should be getting at least 30g of fibre a day from a variety of sources, as there are different types of fibre which hold different properties within your gut.

Cruciferous vegetables

Where to get it: Broccoli, cauliflower, sprouts, cabbage, turnips, collards, kale, bok choy.
Cruciferous vegetables (brassicas) contain sulforaphane, which is a plant chemical currently being investigated for its anti-inflammatory properties.


For more information on gut health, 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.