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

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

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

'Chemical Burns' Seen as Possible Cause of Vaping Lung Damage

Lung injuries from vaping probably result from direct toxicity or tissue damage caused by noxious chemical fumes.

"We were not surprised by what we found, regarding toxicity," Brandon T. Larsen, MD, PhD, a surgical pathologist at the Mayo Clinic, Scottsdale, Arizona, and a national expert in lung pathology.

"We have seen a handful of cases, scattered individual cases, over the past two years where we've observed the same thing, and now we are seeing a sudden spike in cases.

To learn more about the pathology of vaping-associated lung injury, Larsen and colleagues studied lung biopsy specimens from 17 patients (13 men; median age, 35 years) who reported vaping and who were suspected of having associated lung injuries. Most (71%) of the patients vaped with marijuana or cannabis oils.

All of the lung biopsy specimens revealed "patterns of acute lung injury”. 
The researchers saw no histologic or radiologic evidence of tissue damage resulting from an accumulation of lipids such as mineral oils, which until now have been a suspected cause of vaping-linked lung injuries.

“It seems to be some kind of direct chemical injury, similar to what one might see with exposures to toxic chemical fumes, poisonous gases and toxic agents,"

More than 800 lung injury cases have been linked to vaping during the past several months, and at least 12 patients in 10 states have died. 

Some states have temporarily banned the sale of e-cigarettes or the flavored liquids used in the products, pending health investigations. The American Lung Association says e-cigarettes are not safe and can cause permanent lung injury and disease.

"Everyone should recognize that vaping is not without potential risks, including life-threatening risks, and I think our research supports that."  "It would seem prudent based on our observations to explore ways to better regulate the industry and better educate the public, especially our youth, about the risks associated with vaping."

Adolescent years are times of important brain development. Brain development begins during the growth of the fetus in the womb and continues through childhood and to about age 25. Nicotine exposure during adolescence and young adulthood can cause addiction and harm the developing brain

E-cigarettes are very popular with young people. Their use has grown dramatically in the last five years. Today, more high school students use e-cigarettes than regular cigarettes. The use of e-cigarettes is higher among high school students than adults.

The following is a great tip sheet on how to talk to your kids about vaping/E-cigarettes.

https://e-cigarettes.surgeongeneral.gov/documents/SGR_ECig_ParentTipSheet_508.pdf

Dr. Stephen Kelly D.C.

Dr. Kelly practice at Family First Chiropractic located at 142 Erickson Dr in Red Deer. Call us today to book an appointment 403-347-3261  www.family1stchiro.ca

CranioSacral and Pregnancy

Pregnancy Complications

Pregnancy complications are part and parcel of your pregnancy.

Most women get through their pregnancies very healthily - they manage their nutrition, exercise and overall healthcare both by themselves and with the help of healthcare professionals.

CranioSacral Therapy offers women a very gentle and effective way of complementing the natural work that their body is doing as well as complementing the work of Obstetricians, local Doctors and Midwives.

When we look at pregnancy week by week, there are many natural conditions that come and go as you progress through your pregnancy. Conditions such as early nausea through to lower-back pain can all occur during a healthy pregnancy.

An area that is found especially later in the pregnancy is discomfort in the legs or sciatica. I have found that the majority of clients experience relief from these symptoms for weeks at a time following a CranioSacral Therapy treatment. Probably one of the areas of most discomfort in Pregnancy is back pain - both of the middle and upper back - during the early stages of pregnancy, and lower back during the later stages. The discomfort of back pain during pregnancy can be effectively relieved by CranioSacral Therapy sessions.

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

Massage Benefits

Massage Therapy has some pretty amazing benefits, not only does it have a sedative, stimulating or even exhausting effect on the nervous system depending on the type and length of massage. It also stretches connective tissue ,improves it's circulation and nutrition and so breaks down or prevents the formation of adhesion and reduces the danger of fibrosis.

                Massage doesn't stop there. It increases the number of blood cells, especially  in cases of anemia. It is a wonderful "mechanical cleanser" as I would like to put it. Stimulating lymph circulation and hastening the elimination of wastes and toxic debris.

                For someone looking to reduce stress and have an experience to restore balance for the body and mind, make sure to book in for a 30 min 60 min or 90 min massage!

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

What effects does technology have on our brains.

In the days before technology when we would read strictly from books, we had to use our imagination to create pictures in our mind about the characters, the scenery, colors, buildings, etc. We might have even imagined certain sounds like birds chirping or cars crashing. This use of imagination would exercise the right side of our brain. In today’s world of on-demand information and technology, the right side of our brain does not get used as often. This can lead to “right brain deficit” and an imbalance in brain development and/or function.

Right Brain deficit

·  

·        Perception- “Left-side neglect”; this means that they will not see objects or people on their left side or they may have trouble reading words on the left side of a page.

·        Reasoning and problem solving- may not recognize that there is a problem or how to solve a problem.

·        Memory- may not remember information learned or may have trouble learning new information.

·        Social communication- may not be able to understand jokes or nonverbal cues.

·        Organization- may have trouble putting information together logically or may have trouble planning or forgets to respond to calls, texts or e-mails.

·        Insight- may not recognize that they have any problems or, may not realize that their problems cause trouble at home, school, or work.

·        Orientation- may have problems knowing the date, time, or where they are.

Excessive use of technology weakens the frontal lobe. We can have impulsivity, lose attention on tasks, failure to focus and executive function and organizational skills, losing rational and reasoning. The frontal lobe changes in the teens and into the twenties and video games and technology can affect the development of the frontal lobe. The gray matter in the brain shrinks from too much tech and gaming.

https://www.huffpost.com/entry/10-reasons-why-handheld-devices-should-be-banned_b_4899218

https://www.littlethings.com/reasons-not-to-give-children-technology/1

Digital Dementia is a term coined by neuroscientist Manfred Spitzer to describe an overuse of digital technology resulting in the breakdown of cognitive abilities.

Tech Neck Not only is our posture being compromised with more time being spent on technological devices but our overall health is suffering as well. Poor posture results in mechanical dysfunction of the spine which not only leads to pain, but also to poor neurological “messaging” from the body to the brain and from the brain to the body.

Tech Buzz: Cocaine, sugar and technology- what do they all have in common?! They will all increase the “feel good” chemical in the brain called dopamine. Several studies show that urges or cravings for gaming will produce changes in the brain similar to those as drug cravings. Therefore, it is easy to get addicted to gaming.

How to reduce the effects of technology in you and your children:

·        Take time to experience nature

·        No tech before 2 and reduced tech before 5 years old

·        Monitor your teens tech time closely

·        Incorporate movement breaks, especially after gaming

·        Advocate free play and creative play (for both children & adults!)

·        Practice good sleep hygiene- turn off all digital in the bedroom and at night

·        Reduce devices at least one hour prior to bed and do not sleep with digital devices in bed or nearby

·        Practice mindfulness

·        Dim the brightness on your digital device and use blue light screen protectors such as install f.lux on your devices

·        Advocate human contact/bonding/communication

·        Employ An “Electronic Fast” & “Screen Free Zones”

·        Practice good posture

·        Get regular chiropractic adjustments for your health!

·        Add an app that looks at you screen time and reduce it by 20% each day to a health amount.

·        Set a timer when on social media for 5-10 min, when the timer goes off stop scrolling, this will reduce the time you are on it and make you aware of the time sucking social media scroll.

Dr. Joelle Johnson is located at Family First Chiropractic and Wellness at 142 Erickson Drive in Red Deer 403-347-3261. Follow us on Instagram, Facebook and Twitter. www.family1stchiro.ca

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!

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