If 2020 taught us anything, it’s that there is no universal approach to the health care of individuals. What works for some may not work for one. One barrier to overcome regarding health achievement setbacks is understanding that patient referrals can play a key role in resolving long-term health issues.

Collaborative treatment plans are an increasingly vital aspect of whole-person health. What this means for patients is an increased focus on health solutions that do not stem from a “one size fits all” approach. Patients are becoming increasingly savvy toward looking at the whole spectrum of services available to them. Here are two long-term health concerns that you might not realize can be referred to your Chiropractor for help.

TMD (temporomandibular dysfunction)

John Hopkins Medicine defines TMD as:

“Temporomandibular disorders (TMD) are disorders of the jaw muscles, temporomandibular joints, and the nerves associated with chronic facial pain. Any problem that prevents the complex system of muscles, bones, and joints from working together in harmony may result in temporomandibular disorder.”

Pains associated with these joints and jaw muscles are often referred to as “TMJ pain” (temporomandibular joints). One 2014 study from the US National Library of Medicine National Institutes of Health speaks toward positive health outcomes for one woman who suffered from TMD. In the case study, the woman was referred to both a Dentist and a Chiropractor for treatment with positive results after just three weeks!

Chronic Pain Related to Social Factors

One potentially surprising Chiropractic referral possibility that makes a lot of sense considering different types of pain is through the field of Psychology. In a 2019 article on the American Chiropractic Association website titled “Psychological, Social Factors in Chronic Pain: The Impact on Chiropractic Patients,” one doctor states:

“Recognizing the influence of psychological and social factors does not challenge those who treat pain from a physical perspective, such as doctors of chiropractic. On the contrary, recognizing the role of psychological factors in how patients respond to their pain may provide insights for DCs [Doctors of Chiropractic] in tailoring their approaches, and at times, may help explain why some patients appear to be relatively resistant to treatment.”

The author goes on to explain:

“There is a high probability that any person with a chronic pain syndrome has a concomitant psychological disorder, most notably depression and/or anxiety. The relationship between chronic pain and depression/anxiety is well established. The causal arrow between pain and these disorders can point in either direction and over time may form a positive feedback loop between these two elements.”

There are many ways patients can seek out integrated health solutions for long-term health issues. While only two are presented here, it’s clear that many health care professionals are working hard to identify how their treatment plans can be integrated with Chiropractic to best serve their patients. Schedule an appointment with us today in order to talk to your Chiropractor about collaborative treatment plans for any long-term health concerns you may have.

Part 3 of 3

When it comes to everyday shoes, many of us don’t put much thought into the pair we grab from the closet. However, our everyday shoes often end up being the ones we spend the most time in. Whether it’s running errands, taking the dog for a quick walk around the block, or heading to the grocery store, it’s important to choose shoes that will keep us comfortable and supported. And because we tend to use these shoes so often, they’re more susceptible to wear and tear. So, if your everyday shoes are looking a little rough, check out these tips below from Sherwood Park-based chiropractor Dr. Taylor Cooksley on choosing an everyday shoe that will keep you comfortable, safe, and supported through everything life throws your way.

Why does choosing the right shoe matter?

“Foot pain doesn’t just start and end in the foot—it can be the source of much bigger pains in your body.”

Dr. Cooksley has seen first-hand the impact that untreated foot conditions can have. “When patients come in with foot pain, just based on my assessment I can usually predict what other issues are going to present themselves in the future if they haven’t already,” she explains.

Foot pain is often the culprit for things like hip or lower back pain, which is why it’s so important to be assessed by a chiropractor to ensure you’re treating the correct pain source. Choosing the correct shoe is the first step in ensuring you are looking after your overall joint health.

What should you be looking for?

When we throw on a shoe for a quick errand, we may be tempted to ignore discomfort, holes, or tightness because it’s short-term. But even short stints with improper shoes can have large consequences down the line. Here’s what you should look for in an everyday shoe.

Comfort

Your everyday shoe should be comfortable to walk in for long periods of time, not cause any pinching or rubbing, and have enough cushioning that you don’t feel every pebble on the sidewalk. While most shoes have a break-in period, try to choose a shoe that is comfortable right from the start. Remember—you’re going to be using this shoe more often than any other.

For sandal-lovers, make sure to try on the sandal and do a test walk. If any part of your foot (heel, toe, sides of the foot) is hanging over the edge of the sole of the sandal, it’s not a great fit. These minor overhangs can cause you to make small changes to the way you walk, which can take big tolls on your body.

Proper spacing

While it’s ideal to buy a shoe that fits what you’ll be wearing it with (a sock, pantyhose, barefoot, etc.), an everyday shoe will likely see all of the above. So, try to find a shoe that fits comfortable for the situation you’re most often in. If you typically throw on socks and runners, find a shoe that’s comfortable with socks on.

Getting the right fit will prevent various conditions like bunions, plantar fasciitis, and hip and back pain.

Cushioning

When trying on shoes at the store, stand up and walk around and pay attention to how your foot feels—it should feel supported and cushioned. Whether you love wearing runners or sandals for your outings, a properly cushioned shoe will help keep your errands pain-free.

Sturdiness

Choosing a shoe with supports like arch support will help long-term in keeping injuries, strains, or sprains away. Better yet, talk to your chiropractor about getting custom orthotics.

How can a chiropractor help?

Chiropractors are specially trained in diagnosing and treating musculoskeletal-related conditions, which includes your feet. If you’re experiencing pain when you walk, a chiropractor can assess the pain and recommend a treatment plan.

What are orthotics?

Orthotics are insertable soles for your shoes that can provide more cushioning, comfort and support to your foot.

You’ve likely seen orthotics at your local pharmacy or shoe store—these off-the-shelf orthotics typically provide you with more cushioning, but don’t offer much support. Though these orthotics are good in a pinch, they aren’t usually a long-term solution.

Your feet naturally have slight variances in size and step which can create unique conditions in each foot.

If your right foot is bigger, you may experience more rubbing in your right shoe, leading to bunions or an altered step. If you naturally favour your right leg, you may experience more pain in that foot. Because your feet are not the same, store-bought orthotics won’t perfectly address each individual problem—that’s where your chiropractor can help.

Chiropractors will carefully assess each foot and custom design orthotics that will provide proper cushioning, comfort and support to each individual foot.

We hope that these tips help you to choose work shoes that balance style and comfort!

Originally posted: https://albertachiro.com/ACAC/Chiropractic_in_Alberta/BLOG/What_to_look_for_in_an_everyday_shoe_and_how_your_chiropractor_can_help.aspx

Whether you’re in the big leagues or little leagues, or just going for a recreational skate at an outdoor rink, hitting the ice can have some unintended consequences, like knee injuries, neck sprains, or shoulder dislocations. Chiropractor Dr. Jason Dick has been the practitioner for the Calgary Hitmen since 2006, and in that time, has seen first-hand the benefit chiropractic has on keeping players in the game.

Who’s at risk of an on-ice injury?

“The more time we spend on the ice, the less easily our body bounces back from injury. When injuries occur in little leagues, they usually take much less time to right themselves, as they have experienced less repetition in their movements. It’s when you’re looking at the big leagues, where players have been on the ice for years, where repetitive strains and injuries begin to really hinder a player,” explains Dr. Dick.

“A few years ago, I witnessed a player who hadn’t realized he’d been experiencing breakdown due to repetitive strains until he turned on the ice and blew his ACL. No one had touched him, but the strain had become so bad that all other stabilizations in his knee failed, and the smallest movement, which he had done numerous times without issue, benched him and left him with a long road to recovery.”

Regardless of what level you’re playing at the tips below can help prevent injuries and keep you on your skates.

How does chiropractic help prevent injury on the ice?

“Head trainers understand the importance and benefit of routine adjustments and have begun incorporating chiropractic into their team’s injury prevention plan,” explains Dr. Dick.

Before a game, Dr. Dick visits players at the rink and assesses any lingering issues they’re having so they can play the game pain-free and minimize the risk of injury.

Dr. Dick says, “Injuries happen because of player’s repetitive movements. Every time a movement is done it causes further breakdown of the joints. To prevent injury from occurring, we need to interrupt this breakdown—that’s where chiropractic comes in.”

In adjusting a source of repetitive strain in a player, potential issues can be caught and eliminated before they become full-blown injuries, leading to time off for recovery and restoration. Because players are so used to these movements, many don’t even realize when a problem is building, which is why routine adjustments are so important for these players—it restores function and movement to areas that are struggling before an injury even presents itself.

What kind of injuries do hockey players experience?

“While all players are susceptible to any injury, the way a player moves will impact the injuries they incur,” Dr. Dick explains, “A goalie is not likely going to have the same repetitive strain injury as a winger.”

Goalies

Because of the repetitive nature of dropping to their knees to block shots, goalies tend to present with groin and hip injuries or strains.

Defencemen

Defencemen are constantly being hit, jarred, or bounced into boards, so they predominantly experience collarbone and shoulder injuries.

Forwards

Forwards experience open-ice hits, and transition their movements quickly at high speed, which can lead to knee injuries. They can also experience repetitive hip injuries from taking face-offs.

How to prevent injury on the ice

By doing these four core exercises before a game, you can decrease your chances of suffering an injury on the ice. Not only will these exercises help loosen your muscles, if you experience pain while performing any of them it can be an indication of a forming problem, which your chiropractor can assess before the game and treat as needed.

Whether you’re just starting out or have been playing for several years, it’s important to have a strong injury prevention plan in place. Regular chiropractic adjustments will interrupt repetitive strain injuries before you even notice them.

Sports and physical training are deconstructive. Reconstruction through adjustments restores movement and allows everyone to play their best game.

Originally posted on: https://albertachiro.com/ACAC/Chiropractic_in_Alberta/BLOG/How_chiropractors_can_help_prevent_common_hockey_injuries.aspx

Whether you work inside or outside, you likely have a type of dress code you need to follow, and while selecting the appropriate attire is essential, choosing the right footwear is just as important. Finding a shoe that meets requirements of the dress code is just the first step (no pun intended) towards finding the work shoe that’s right for you.

If you often have to pause your workday to adjust your shoes or give your feet a rest, it’s probably time for a new pair. Before you jump in your car and head over to a shoe store, check out the tips below from Sherwood Park-based chiropractor Dr. Taylor Cooksley on choosing a work shoe that won’t just meet dress code—it will protect your joint health too.

Why does choosing the right shoe matter?

“Foot pain doesn’t just start and end in the foot—it can be the source of much bigger pains in your body.”

Dr. Cooksley has seen first-hand the impact that untreated foot conditions can have. “When patients come in with foot pain, just based on my assessment I can usually predict what other issues are going to present themselves in the future if they haven’t already,” she explains.

Foot pain is often the culprit for things like hip or lower back pain, which is why it’s so important to be assessed by a chiropractor to ensure you’re treating the correct pain source. Choosing the correct shoe is the first step in ensuring you are looking after your overall joint health.

What should you be looking for?

Whether your work takes place inside or outside, choosing the proper shoe is essential in keeping your workday pain-free.

Comfort

If you sit at a desk for the majority of the day, you may feel that comfort is of less importance because you’re on your feet less. While this may be true, it’s not just walking that can cause foot and joint problems. Shoes that are too narrow or don’t provide proper support will be hard on your body even when you’re at rest. Trips to the bathroom, topping up your coffee, and having a quick chat with a co-worker are all small ways you’re on your feet that will add up over the course of the day.

On the opposite end, we have workers who spend the whole day on their feet—from construction workers, to welders, to restaurant workers. Choosing the proper footwear will ensure you can stay focused on the task at hand rather than be in pain over your shoe choice.

Proper spacing

When it comes to choosing a shoe, think about Goldilocks and the three bears—rather than too tight or too loose, you want shoes that are just right.

When trying on shoes, think about where you’ll be wearing them and with what—pantyhose? Wool socks? Barefoot? All of these decisions will factor into the spacing you want for your shoe.

If you’ll be wearing them barefoot or with a thin sock or shear, opt for a shoe that fits comfortably. But if you’re planning on wearing thick socks, opt for a half size or size bigger. Better yet, bring whatever sock you plan on wearing with you to the store!

Getting the right fit will prevent various conditions like bunions, plantar fasciitis, and hip and back pain.

Cushioning

When trying on shoes at the store, stand up and walk around and pay attention to how your foot feels—it should feel supported and cushioned. Again, think about where you’ll be wearing them. Any shoe with a very thin sole is going to lead to more pain and joint problems than a properly-cushioned shoe would.

Tread

If you’re in an environment with occasional slipping hazards like a restaurant or a construction site, don’t underestimate the importance of proper tread. Flip the shoe over—if the sole is smooth it may not be the best choice. Instead, look for tread that is slightly raised off the shoe, which will offer better grip.

Sturdiness

If your work has you moving around all day and possibly traversing uneven ground, pay attention to the sturdiness of the shoe. The proper shoe will allow you to bend the way you need to but will provide adequate support and sturdiness where you need it, like at the ankle.

How can a chiropractor help?

Chiropractors are specially trained in diagnosing and treating musculoskeletal-related conditions, which includes your feet. If you’re experiencing pain when you walk, a chiropractor can assess the pain and recommend a treatment plan.

What are orthotics?

Orthotics are insertable soles for your shoes that can provide more cushioning, comfort and support to your foot.

You’ve likely seen orthotics at your local pharmacy or shoe store—these off-the-shelf orthotics typically provide you with more cushioning, but don’t offer much support. Though these orthotics are good in a pinch, they aren’t usually a long-term solution.

Your feet naturally have slight variances in size and step which can create unique conditions in each foot.

If your right foot is bigger, you may experience more rubbing in your right shoe, leading to bunions or an altered step. If you naturally favour your right leg, you may experience more pain in that foot. Because your feet are not the same, store-bought orthotics won’t perfectly address each individual problem—that’s where your chiropractor can help.

Chiropractors will carefully assess each foot and custom design orthotics that will provide proper cushioning, comfort and support to each individual foot.

We hope that these tips help you to choose work shoes that balance style and comfort!

Dr. Taylor Cooksley of Brentwood Chiropractic Clinic treats foot conditions regularly and has seen first-hand the impact that improper footwear has on overall joint health. Having spent years dancing, she is familiar with foot and ankle injuries and passionate about restoring mobility to injured joints. When she’s away from the clinic, you can find her in the gym, dancing or taking her puppies for a walk.
___________

If it hurts, see a chiropractor.
Your feet shouldn’t hurt when you walk — if you’re experiencing pain, consult a chiropractor.

Chiropractors are highly educated and specially trained musculoskeletal experts. Your chiropractor can treat aches and pains, as well as build customized stretching routines and whole-body wellness strategies in conjunction with your chiropractic treatment. Consult with your chiropractor or click here to find one near you.

Originally posted on: https://albertachiro.com/ACAC/Chiropractic_in_Alberta/BLOG/What_to_look_for_in_a_work_shoe_and_how_your_chiropractor_can_help.aspx

When that first snowfall hits, many of us scramble to unearth last year’s winter boots from the back of the closet. If you’re realizing they’re a bit tired, it may be time to hit the shoe store for a new pair—but first, here are some tips from Sherwood Park-based chiropractor Dr. Taylor Cooksley on choosing a winter boot that won’t just provide protection from the elements—it will protect your joint health too.

Why does choosing the right boot matter?

“Foot pain doesn’t just start and end in the foot—it can be the source of much bigger pains in your body.”

Dr. Cooksley has seen first-hand the impact that untreated foot conditions can have. “When patients come in with foot pain, just based on my assessment I can usually predict what other issues are going to present themselves in the future if they haven’t already,” she explains.

Foot pain is often the culprit for things like hip or lower back pain, which is why it’s so important to be assessed by a chiropractor to ensure you’re treating the correct pain source. Choosing the correct shoe is the first step in ensuring you are looking after your overall joint health.

What should you be looking for?

“When you think about proper footwear for winter, you probably think of good grip. While grip is essential, it’s just on piece of the puzzle.”

Comfort

First and foremost, you need to find a winter boot that is comfortable. You should be able to walk in the boot for long periods of time and not feel any points of rubbing or tightness. Pay close attention to the way your heels and toes feel—any points that feel like they’re rubbing against the shoe can create problems down the line.

Wide spacing

The second thing to look for is a boot that’s a bit wider than your typical shoe. Because of the cold, you’re likely going to be wearing thicker socks, so you need extra room for your foot to move around. Having a shoe that’s too tight is going to create stiffness in your foot and can lead to various conditions like bunions, plantar fasciitis and hip and back pain.

Cushioning

Lastly, pay attention to how your foot feels in the shoe when you walk. Your foot should feel supported and cushioned. Be sure to flip the boot over and check the tread—does it physically raise off the sole or is it flush? Raised tread is going to give you more grip and stability in the winter, minimizing the risk of slips or falls.

How can a chiropractor help?

Chiropractors are specially trained in diagnosing and treating musculoskeletal-related conditions, which includes your feet. If you’re experiencing pain when you walk, a chiropractor can assess the pain and recommend a treatment plan.

What are orthotics?

Orthotics are insertable soles for your shoes that can provide more cushioning, comfort and support to your foot.

You’ve likely seen orthotics at your local pharmacy or shoe store—these off-the-shelf orthotics typically provide you with more cushioning but don’t offer much support. Though these orthotics are good in a pinch, they aren’t usually a long-term solution.

Your feet naturally have slight variances in size and step which can create unique conditions in each foot.

If your right foot is bigger, you may experience more rubbing in your right shoe, leading to bunions or an altered step. If you naturally favour your right leg, you may experience more pain in that foot. Because your feet are not the same, store-bought orthotics won’t perfectly address each individual problem—that’s where your chiropractor can help.

Chiropractors will carefully assess each foot and custom design orthotics that will provide proper cushioning, comfort and support to each individual foot.

We hope that these tips help you to choose winter boots that will keep you comfortable and safe all winter long!

Originally posted at: https://albertachiro.com/ACAC/Chiropractic_in_Alberta/BLOG/What_to_look_for_in_a_winter_boot_and_how_your_chiropractor_can_help.aspx

Tips on safely increasing physical activity after the COVID-19 shutdown

The COVID-19 pandemic brought the world to a halt. For many Albertans, that halt was felt as the reduction of physical movement in their lives.

When shutdowns began, many Albertans transitioned to working from home or attending classes online. People no longer had to walk to meetings or navigate hallways in-between classes. On top of these small shifts, bigger restrictions like gyms, rec centres and fitness classes being forced to shut down all equaled a massive reduction in peoples’ activity levels. Now, with pandemic fatigue setting in and people trying to make the most of the end of summer weather, many are returning to activity and experiencing injuries.

Alberta-based chiropractor Dr. Aaron Todd has seen first-hand the impact the decrease in activity has had on his patients.

“When the pandemic hit, everything shut down and people were sitting in their homes, not knowing what they could go out and do—something as simple as the safety of a walk was questioned,” explains Dr. Todd, “Once gyms and rec centres were open, many jumped at the opportunity to exercise again and then came to me with injuries because their bodies had lost strength during the shutdown.”

The lack of activity over the past few months has highlighted how essential movement is in keeping our bodies healthy and pain-free. However, returning to activity after a break isn’t as easy as picking up where you left off. Below are four tips Dr. Todd recommends for safely re-introducing activity during the ongoing pandemic.

Four chiropractor-approved tips to safely return to activity

1. Incorporate movement into your day

“While experiencing pain can sometimes seem like a minor issue, untreated acute pain can turn into chronic pain—that’s why it’s so important to restore movement in your body,” says Dr. Todd.

Small increases in exercise and movement can have a positive impact on your pain levels. Taking a walk around the block, stretching for 30 seconds every hour or setting a reminder to reset your posture can all help alleviate tension and reduce pain in your body.

Try this: schedule two 15-minute walks during your workday.

2. Decrease the intensity of your workout

“Remember: what may have been a normal level of activity for you before the shutdown can now put too much strain on your body,” says Dr. Todd.

If you were regularly running 5 km before the pandemic, start with 2.5 km and slowly work your way back up. If you weightlift, cut the weight in half and slowly increase. These minor adjustments will allow your body time to readjust and lower the chances of a strain or sprain.

Try this: opt for a beginner-level workout for a week and see how you feel.

3. Stretch, stretch, stretch

“Following along with a 5-minute stretching routine on YouTube can be a great way to address pain in your body and keep it from turning into a permanent issue,” says Dr. Todd.

If you’re gearing up for the gym, make sure to stretch before and after your workout to allow your muscles time to warm up and cool down. Taking the time to stretch allows your muscles to become more pliable which will reduce your chance of injury. Think of your muscles like putty—if you quickly stretch it when it’s cold, it breaks. If you warm it in your hands and make it pliable and then stretch it, it will easily stretch in your hands without breaking.

And if you’re not ready to return to a full workout, taking micro breaks throughout the day to stretch can restore mobility and keep pain at bay.

Try this: complete one stretch a day from the Straighten Up Alberta program.

4. Listen to your body

“Working with your chiropractor, massage therapist and physiotherapist will ensure you are keeping your body safe as you return to activity,” says Dr. Todd.

When returning to activity after a period of reduced movement, it’s normal to feel some soreness in your body. If the soreness persists, or you feel any sharp pains with movement, speak to your chiropractor. They can work with you to develop an exercise plan that works for your body and limitations.

Try this: talk to your chiropractor about pain prevention and management. You can find a chiropractor near you using our dedicated search engine.

– Originally posted on the Alberta College and Association of Chiropractors

By Dr. Jill Mckinnon

Migraines are one of the top disabilities in young adults across the globe. 14 percent of the population suffers from migraines and like most aches and pains, we often tend to reach for quick fixes. Although things like pain meds, peppermint oil and manual therapies may help in the moment, it’s always better to tackle the source of the problem instead of just treating the symptoms. Rather than asking how you can get rid of pain, try asking why you’re experiencing it instead.

Growing up, I believed headaches were normal as myself and everyone in my immediate family experienced them regularly. Now, as a chiropractor, I’ve realized that while some of us identify as “headache people,” there are many lucky enough to rarely, if ever, experience headaches. The best explanation I’ve heard around this has been coined the “bucket theory.” Imagine that within our brain we all have a bucket. When your bucket overflows, you experience a migraine and “headache people” tend to have particularly small buckets. So, what makes the bucket overflow? Can I increase the size of my bucket? First off, stimulus and inflammation contribute to “bucket overflow,” and therefore, a migraine. Overstimulation can be caused by weather, pressure changes, stress, food or environmental intolerances, bright lights and noise, hormonal imbalances and musculoskeletal stressors. While we may not have control over things like the weather, or how bright the fluorescents in our workplace are, there are some things we can control. What many of us fail to realize is just how much of an influence the things we put into our bodies has on our wellbeing. When I ask a headache sufferer what their diet is like, the reaction I get is often shock for being asked that by their chiropractor. This is always one of the questions I ask because the food we eat influences our hormones, our pH, our mood, our energy and yes, our “buckets.”

To begin, we need to identify potential foods or environmental factors that could be overflowing your “bucket.” By identifying and eliminating potential contributors, you can free up space in your “bucket,” meaning you will be less sensitive to stimuli that can bring on a headache. The easiest way to do this is by tracking both your food and your headaches. Yes, this may be a tedious task, but it can be extremely helpful in identifying habits that you may not be aware of. I’ve had multiple patients identify their headache triggers with this step alone. When considering environmental factors, try noting down where you are when you begin to experience your headache symptoms. Remember to note details such as recently used cleaning and beauty products, chemical sprays and lighting at your workplace. When I was a teenager, I remember trying out a new shampoo with a distinct smell. I noticed I was experiencing nausea and headaches following showers. It was tracking this pattern that allowed me to identify that the shampoo was the culprit.

When it comes to diet, most of us are creatures of habit and tend to eat similarly most days of the week. However, if you’re experiencing consistent headaches and you’ve not noticed any patterns with environment tracking, it’s a good idea to track food next. I typically suggest seven straight days of tracking all food and beverages along with headache symptoms. If you are a female suffering from headaches, be sure to also track your menstrual cycle. For many women, headaches coincide with menstruation due to low levels of progesterone and estrogen.
Once you have tracked a full seven days of food and symptoms, it is time to start identifying patterns. For many migraine sufferers, the most common dietary culprits are amines, additives and chemicals. Dietary amines are a result of the breakdown of proteins in food and are found in many processed meats, aged cheeses, fermented foods and beverages like beer and wine and dried or very ripe fruits. It is thought that “headache people” lack the enzymes required to properly break down specific amines, so eliminating these foods for four weeks is often recommended. Now for some light at the end of the tunnel—the word amine is a category involving histamine, tyramine and a few others. That said, when you reach the reintroducing phase (after four weeks of elimination), I suggest researching which specific amines are present in the foods you find yourself reacting to and this will help you determine a more specific grouping to avoid instead of avoiding all amines.

When it comes to chemicals and additives in food, we tend to be more familiar with these offenders because they’ve already been given a bad reputation. It’s not a coincidence that many headache sufferers also experience digestive issues, irritable bowels and skin irritations or rashes. Monosodium glutamate (MSG), aspartame, high sodium and nitrites are some of the more prominent triggers that would be good to avoid if you experience any of the above symptoms. MSG is not only found in restaurants and fast-food joints, but is a common additive to many sauces, canned veggies and soups you likely have in your fridge or pantry. Aspartame in diet soda is another common trigger I see. Nitrites are most commonly found in processed meats like bacon and deli items.

Now that you have an idea of the common headache triggers, it’s time to begin tracking your food, identifying your problem ingredients and eliminating your triggers. Stay tuned for next month’s blog, “Five steps to identify and eliminate headache triggers.”

Originally posted on: https://albertachiro.com/ACAC/Chiropractic_in_Alberta/BLOG/Headaches__the_role_your_diet_plays.aspx

Life can be a little strange in 2020, but summer road trips don’t have to go away. We maybe can’t spend much time exploring the world on foot this year, but we can still drive! If taking an extended road trip is new territory for you, there may be some unpleasant aches just around the bend.

How many of these painful “long-haul” driving experiences have you encountered? Check out our tips to mitigate them!

Comfortable Position Dilemma

Your favorite podcast is playing, and the AC is blasting. You’ve been driving down a nice, long stretch of road for awhile. You’re comfortable and have settled into the groove… literally! Enter the Comfortable Position Dilemma – you’re comfortable now, but the minute you get out of the vehicle you’re going to feel stiff and achy. You might not be able to escape the stiffness, but you can reduce its effects.

Solution – Take a driving break every two hours, even if it’s just for five minutes. Your chiropractor will have accessible suggestions on stretches you can do during breaks.

Sore Hip Conundrum

Not everyone has a roomy driver’s seat. Sometimes you need to drive for some time with your right leg and hip at a slightly bent angle. While you can’t necessarily change the dimensions of your vehicle’s driver side, you can do something about the sore hips!

Solution – Before you start your trip and during breaks, briefly do a couple of sets of lunges, hip flexors, or leg swings. Ask your chiropractor for advice on improving your hip’s range of motion.

Stiff-Necked Quandary

Your passengers in the car have every opportunity to “ooh” and “ahh” at the sites, but not you! You’re laser-focused on your duties as the driver. You need to make sure to keep your neck muscles unstrained so your watchful gaze can continue to smoothly scan the horizon.

Solution – The best way to stay ahead of the curve is to be proactive. Work with your chiropractor to develop plans to strengthen and stretch your neck muscles. Until then, try out an upper trapezius stretch to get the ball rolling!

If you do any extended driving this summer, talk to your chiropractor! They can give you some excellent advice on battling the sedentary nature of the open road. Remember: your chiropractor has a wealth of knowledge to help you be proactive instead of reactive about your health.

During these challenging times, it is the responsibility of every Canadian to practice social distancing in order to flatten the curve of COVID-19 cases. In other words, we should all avoid coming into close proximity with others. This goal means we have to forgo visiting the gym, restaurants, swimming pools, and other gathering places. The isolation that this pandemic imposes can lead to some unhealthy habits, but we have useful tips on how you can stay in good health until things return to normal.

Eating

Many people have reported increased eating during this quarantine, especially the consumption of unhealthy snacks and meals. Most individuals don’t usually spend their entire day with easy access to food. However, the pandemic means we are stuck in our homes with plenty of food readily at hand.

To combat unhealthy eating, make deliberate and wise choices at the grocery store. Instead of picking what seems easiest or most convenient, try to include plenty of fresh or frozen vegetables, lean meats, and whole grains. High-carbohydrate snacks may seem to be tempting treats, but a proper, healthy meal is always a better selection.

Exercise

Just because you can’t visit the gym doesn’t mean you can’t get great exercise. A huge variety of workout instruction programmes are available on television and the internet. Many of these programmes require no special equipment and can be enjoyed by anyone.

Also, remember that the quarantine does not prohibit you from going outdoors for exercise. Enjoy the spring weather by bicycling, running, walking, or participating in other activities. Team sports are – unfortunately – out, and you will always need to maintain at least two metres distance from other people. Still, there are plenty of opportunities for indoor and outdoor exercise even now.

Mind

It is just as important to take care of your mental health as it is your physical health. There is no question that this is a stressful time. The inability to be physically close to friends and family can certainly add to the stress.

Hobbies can provide much-needed distractions and stress relief. Gardening, crafts, cooking, and myriad other pursuits will help take your mind off the situation and make time seem to pass more quickly. If you don’t have a hobby, now is a great time to pick one up.

Technology can significantly help with feelings of isolation and loneliness. Make efforts to stay in touch with loved ones during this time. You may not be able to exchange a hug, but you can stay connected with phone calls, video calls, and even old-fashioned letters.

Everyone enjoys hearing that they’re doing a job well. However, feedback is crucially important between a patient and their healthcare team, even if that feedback is less than stellar. A good chiropractor will always welcome your respectful, candid feedback so that they can provide you with the best care possible.

Types of Feedback

Feedback concerning healthcare should center around your care journey and experiences. For example, it is essential to let your chiropractor know how you’re faring at each visit. Be honest and upfront instead of telling your chiropractor only what you think they want to hear. Inform them if your pain is improving or worsening, if you find your daily activities less or more difficult, or if you’ve encountered a new problem.

Also, tell your chiropractor how you feel about the actual treatments. Don’t be afraid to let them know if a treatment is uncomfortable or if you would prefer a gentler approach. Chiropractor therapies are non-invasive and tend to be gentle, but only you truly know your pain tolerance. Plus, pain is subjective, so speak up if you are uncomfortable. Your chiropractor will likely have milder treatments available.

Realistic Expectations

While you should certainly inform your chiropractor if you feel that you’re not making progress with your treatments, you should also have realistic expectations. Chronic pain is unlikely to disappear totally with a single treatment session. In fact, it can take dozens of visits to make progress on severe issues. Also, remember that chiropractic therapy is as much about maintaining good health as it is about addressing problems.

Ask questions of your chiropractor if you have concerns about your progress. They should have the experience to give you an estimation of when you’re likely to start seeing results.

Communicating Your Daily Routine

You should also keep your chiropractor up-to-date on your general daily routine. Have you gotten a new job that involves physical work? Do you spend long hours seated in front of a computer? Have you taken up a new sport or hobby? These facts may very well have a bearing on your body mechanics and health.

Of course, you also need to inform your chiropractor right away if there is any change in your medical history. Such changes include new or discontinued medications, surgery, health issues, and more. Your chiropractor is an integral part of your healthcare team, and they need to know your health status to make the best decisions.

Remember, your chiropractor is not here to judge you. Help them to help you by sharing feedback and information on your health and treatment course.