Health Blog

Happy 2026!

Remember we are here to ensure you are as healthy as possible for 2026! Let’s make 2026 your best year yet, and here are some tips. Especially the information about Keto diets. This time of the year we get a lot of questions about diets.

How to Lift Without Getting Hurt

It’s happened to nearly all of us: you bend down to pick something up or carry a heavy load – and something seems to suddenly “snap.” Before you know it, you’re on the ground and in serious pain. What just happened? 

It can result from the simplest of actions. But suddenly you’re immobilized, and the slightest movement produces agony. If this happens to you, you will want to call us right away!

Learn What You Can Do

When you don’t lift objects in an optimal manner, it can affect your muscles, joints, discs, and ligaments.

To avoid becoming a statistic, it’s important you know how to lift. Here are a few easy guidelines to follow: 

1. Think carefully. Before lifting, consider what the load is and how to do it properly. Will you need help? How far do you need to take it, and is there any equipment available that can assist you? 
2. Clear the area. Remove any clutter around that you could potentially trip on. Make note of any surfaces that aren’t completely flat, so that you know what to look out for. 
3. Stand with feet shoulder-width apart. Then squat down, bending only your hips and knees. If need be, put one knee on the floor, with the other bent at a right angle. Slowly lift by straightening out your knees, then hips. 
4. Consider your posture. While lifting and carrying, look straight ahead. Your back should be straight, chest out, and shoulders back. That will mean your upper back area is straight, while the lower back has a slight arch. 
5. Avoid twisting. Keep your core muscles tight. If you turn, do so by pivoting your feet, not by twisting your back. 
6. Hold the load close. Keep your load close to your waist, which will reduce the pressure placed on your back. Hugging the load close will also ensure you have a good, tight grip, and aren’t likely to drop it. 
7. Carefully set down your load. Just like when you lifted, lower your hips and bend at the knee, careful not to let your back take on the weight. 

Know Your Limits!

Take help when it is offered or ask for help when it’s available. If you don’t think you can easily manage carrying the load, do not try to lift it. There’s a tremendous difference between being ABLE to lift a heavy load and being able to SAFELY lift a heavy load – don’t be afraid to accept some help. And if injury does occur, be sure to call us right away!

 

What Is Keto?

This time of the year, there is a lot of information about diets, and you’ve likely heard plenty about “keto.” This term is a shortening of “ketogenic,” which is a style of eating that has become popular in recent years.

Whether or not a keto-diet is right for you, here’s some great information about it.

Back in 1920, the ketogenic diet was first in use – to treat epilepsy in children. Today, however, it’s become more known as a way to lose weight. 

How to Eat Keto

The main tenet of keto involves depriving the body of carbohydrate sources it can use as energy. When this occurs, the body has no carbohydrates to burn up, and it converts fat to what are called “ketone bodies.” These ketone bodies reduce the feeling of hunger, which may produce weight loss. This rapid weight loss, however, is mainly due to a loss of water stored in the body.

The typical keto diet includes

• 5% of calories from carbs
• 25% of calories from protein
• 70% of calories from fat

The mainstays of the keto diet include eggs, fish, full-fat plain yogurt, cheese, nuts, poultry, meat, coconut oil, olive oil, avocado, and low-carb veggies like kale, spinach, and lettuce. 

Foods to avoid on keto include bread, potatoes, lentils, beans, peas, cereals, sweets like cookies and pastries, and fruits or vegetables that are higher in sugar, such as beets, corn, apples, oranges, and carrots.

Eating a ketogenic diet requires quite a shift in the diet that most people currently have. If you’re considering eating in this manner, be sure to consult a medical provider to check whether it’s appropriate for you. Then, you may want to begin with taking all non-keto foods out from your fridge and pantry, and finding a list of keto foods to shop for on your next grocery trip. 

What the Research Says

There have been numerous studies on the keto diet and its effectiveness for various purposes. Research is lacking, however, on long-term safety as well as effectiveness. Keto has been found to provide short-term weight loss.

Many athletes and active people eat in this style because it allows their body to burn more fat during low-intensity and moderate-intensity exercise. Others, however, feel carbohydrates are a key brain and nervous system fuel, making them a good fuel source for varying levels of exercise.

You should know that there are side effects to keto that people report. Eating in this high-fat, low-fiber manner can result in nutritional deficiencies that produce rashes, cramps, and constipation. A higher fat consumption can cause digestive problems for many, as well.

One of the most important facets of changing your diet to consider is what you may be able to cut out to make a positive change. For example, whether keto or another type of diet, eating less processed, lower-sugar foods is going to be a great choice for anyone. Concentrate on filling your plate with vegetables and whole foods to make sure you’re getting the nutrition you need!

What We Really Think About Standing Desks

It’s no secret that sitting for hours a day is not what our bodies are designed to do. I share endless information about the power of movement, posture and chiropractic care. I mean, I see people daily in relation to back pain and the truth is, much of this pain is caused by sitting too much!

Is Standing Everything We Think it is?

Sitting is not great for your mental wellness, it contributes to heart disease, strokes, diabetes, some cancers, obesity, and so many other issues. But how good is standing for your body?

If you do invest in a standing desk, you will feel some fatigue as you get used to it. However, the pain and stiffness experienced by sitting for too long is the alternative. Ultimately, having an active lifestyle is exactly what we need, but standing at your desk while you work can alleviate the discomfort you would experience while sitting. When you stand to work on a computer, you are more likely to have good posture which will put your spine at ease. 

How You Stand Matters

Learning how to stand at your desk with correct posture can take some time, but once your shoulders are back, hips pulled in, and your knees are aligned under your pelvis, you may wonder how you didn’t invest in a standing desk earlier.

Some other important tips to ensuring you have proper posture while you work are: 

• Ensuring your screen is at eye level. If you are having to hunch over or lean your neck down to see your monitor, you can develop ‘tech neck’. Tech neck is very challenging to reverse, so prevention is a major key here. 
• Have an ergonomic chair. The times you will want to take a break and sit matter. Again, ergonomics are paramount, and reducing slouching or leaning can reduce back aches and pain. Investing in a chair that can be used for a standing and a sitting desk is the best use of space. 
• Move around. Just like with sitting, you should be moving around at least every 30 minutes. Do a lap around your desk or office, grab a glass of water, use the washroom, stretch and get back to work!
• Practice good posture. Make sure your shoulders don’t slouch, elongate your neck and remember your back should be in a straight line position. 

Remember Us!

If a standing desk is on your list of purchases because you have been experiencing pain aches and pain, let us know. A new desk/chair is a part of your treatment plan, and it’s important to have all of the information available to your Chiropractic team. The addition of a standing desk may not magically make all of your spine and adjustment needs disappear immediately, so making adjustments to your entire plan could be exactly what you need to find relief. 

So, what do I really think about standing desks? I think they are a great tool if they are used properly. Now that many people are spending more time in front of a computer than ever before, preventative tools are going to be what saves people from long term injury or chronic pain.

It’s how you use these tools, and how you combine them with regular treatments that will make all the difference.

 

How We Can Help You to Prepare For Winter

The temperature is dropping, and the damp, chilly weather can mean various things to our bodies. For many, the excitement of winter activities like ice skating and tobogganing begin. For others, there are winter fairs and markets. Some prepare for the holidays and spend time indoors with loved ones and warm blankets. Whatever your winter activity or inactivity consists of, there is also a reason to ensure you continue to have regular visits with us. 

Here are a few reasons you should not skip your Chiropractic Care in the winter: 

Cold Weather & Joint Pain

Stiffness, achy joints, and soreness increase in cold weather. The combination of stiff muscles due to extreme temperatures, changes in barometric pressure, and flu season can cause your joints to become inflamed and more painful than usual. The fluid that helps our joints remain lubricated can be affected by cold temperatures, which is why your chiropractor can become the most valuable player in your healthcare team over the winter months. Your chiropractor’s work will help loosen up the fluid in your joints so they can flow more freely. Not only that, but reminders about how to safely keep yourself warm, along with natural ways to keep your immune system functioning optimally, will all create a system for your body that will allow you to enjoy the winter months pain-free. 

Lower Temperatures Cause Many to Be Sedentary

Hibernating is for the bears, not people. It does us a disservice to be ultra-active in the warm months only to undo our fitness all winter. It can be harder to muster up the motivation to get out and exercise. Putting on weight can add extra stress to your joints and can lead to difficulties in repairing injuries that can happen when the snow and ice take over. Regular adjustments can help you to remain limber, and your chiropractor can help you stay on top of your physical fitness. Whether it’s accountability or new ways to move your body indoors, visiting us in preparation for the winter months will always benefit your overall health. 

Whatever You do, Don’t Wait for an Injury

Ultimately, the goal should be regular chiropractic visits as a part of your everyday health routine. Being proactive with your health will always be the best course of action. Preventative health care will save you money and time away from work and family and improve your quality of life. Preventative care in place of waiting for an injury is the best health care. We are here to help you with this every step of the way.

A Better Way to Enjoy Winter

You don’t have to love winter, and you don’t even have to like winter, but we want you to have the tools to be safe and healthy. Whatever your winter activities consist of, even if it’s binge-watching television, we want you to be comfortable and pain-free. Finding ways to fit physical fitness into your days is essential, and so is finding ways to prevent injuries if you’re an active winter person. Adjustments (and lots of water) will keep your joints lubricated and keep your immune system functioning. More than anything, they’ll keep you in alignment so you don’t develop pesky injuries that can compromise your ability to choose how active you will be!

If Chiropractic care isn’t a regular component of your care, ensure you reach out to us for an assessment.