Newsletter

Your Neck Pain Could be Something called ‘Tech Neck’

Yes, this is actually a condition that has become increasingly more common after extended periods of time on the computer, cell phone, and tablets.

So, what exactly is tech neck?

Tech neck is when the muscles in your neck work too hard when you are looking down at a device and when you are slouched over a keyboard and staring into a computer screen. This particular term is related to the pain that is experienced when the neck muscles become overworked and sore from this constant bending motion.

Have you ever spent an extended period of time working on the computer or from your phone and you’ve had the sudden urge to stand up tall, push your shoulders back and massage your own neck? The tightness, soreness and dull ache have begun to set in. This need to align your neck and upper back is due to the strain your body is experiencing.

The good news is, Chiropractic can help you to alleviate the discomfort caused by tech neck.

How Can Chiropractic Help?

Chiropractors specializes in the structure of your spine and neck, which means they are skilled in handling all of your musculoskeletal concerns. Once we have completed an assessment, an individualized treatment plan will be initiated that will include some stretches, light exercise and non-invasive adjustments. The goal is to work your spine and neck back into alignment to alleviate the stress and pain. The adjustments should increase your range of motion, and all of that stiffness will allow for more comfortable periods of work and school.

Here are a few ways you can prevent tech neck: 

• Invest in a new ergonomically-correct office chair and desk. While phones are the ultimate culprit for tech neck, sitting at a desk where your screen is too low or in an ergonomically-incorrect position can have a similar effect.
• Get a chair with a headrest. Chairs with headrests will help you maintain proper posture and prevent tech neck. This will help hold the back of your head up and in proper position during the day.
• Raise and position your phone screen higher. This will prevent you from bending your neck and sloping your head forward.
• Get Up and Move. If you work at a desk job where you need to sit and stare at a screen all day—one of the best things you can do is to get up and start walking around. This will help get your blood circulating and help give your neck a break. 
• Exercise. Make sure you are getting at least 30 minutes of exercise per day to help strengthen and loosen up those muscles in the neck and upper back. The more active you can be, the better.

Prevention is The Key

Just like most other ailments that you will experience in relation to your musculoskeletal system in your lifetime, using preventative measures will always be a better option. Some treatments can take weeks or months of consistent effort to find relief, but preventing them in the first place should be the priority. 

Lastly, If you have recently begun to work from home more, if you have returned to school, or are spending increasingly more time on your electronic devices – it’s a good idea to consult with us for some advice on prevention.

 

Frequently Asked Questions About Chiropractic

There are plenty of people who have heard of Chiropractic but aren’t sure exactly what a chiropractor does. Still others might know some common myths about Chiropractic, but don’t have a first-hand experience.

It’s time to break down some of those questions and set the record straight. Here, you’ll find a gathering of the questions that Chiropractors get most often from prospective patients.

Is a Chiropractor only for when you’re in pain?

Chiropractors are indeed trained to address a wide range of pain-related symptoms. The most common include:

• Back pain
• Neck pain
• Sciatica
• Headaches

We are also a great professional to consult if you’ve had a slip and fall or an accident. You are welcome to visit us whether you’re experiencing discomfort or already feeling pretty good, but want to know if there is more we can do for you.

Does a chiropractor really crack your bones?

Plenty of people get a little concerned about hearing an audible noise when they get adjusted. It’s not your bones cracking, so have no fear!

Some techniques cause a joint to move enough that you will hear a ‘pop.’ This noise is actually gas moving through a joint when a force is applied. The level of force will vary depending on your adjustment and the area of the body being adjusted. Other adjusting techniques will also cause a joint to move without producing a ‘pop’ – it all depends on the Chiropractic technique used.

How are you going to adjust me?

There are dozens and dozens of various Chiropractic techniques. Any of these techniques will be applied based on your particular situation. Your age, pain level and diagnosis will all be taken into consideration when we adjust you.

And your personal preferences certainly matter, too – if you want to be adjusted in a certain way, bring this up so we can discuss it further with you.

Will it hurt to get adjusted? 

Putting you through more pain is the last thing we want to do! While people seek out Chiropractic because they’re currently experiencing discomfort, and the goal is never to worsen that pain.

Know that if a particular area of your body is inflamed, there may be a slight sensation of discomfort when that area is adjusted. We will let you know what we’ll do beforehand and advise you on after-care in case of soreness, such as applying ice to the area. 

Hope you enjoyed these FAQ’s. If you have any other questions, please let us know.

 

Is It Possible to Eat too Much Fruit?

What do you think of as your go-to foods in the morning? Do you grab a banana on your way out the door to work? Sit down for a longer, more nutrient-rich meal? Fruit is certainly a simple choice for many people, whether it’s the main food they eat in the morning, or just one component of their breakfast.

And for good reason.

Each fruit has its own unique nutritional profile, bringing something different to the table. Typically, fruits are rich in antioxidants, vitamins, and minerals. The sweetness that fruit contains comes from naturally occurring sugars – but are these different from the sugars that are eaten in foods like candies and chocolate?

Some say no…while others say yes.

The Benefits of Eating Fruit

Studies show that plenty of people around the country and even the world aren’t getting the recommended servings of fruit. Fruits are free of cholesterol, low in sodium and fat, and tend to be lower in calories, too. They contain fiber and water, which will help with digestion and satiety.

The drawback of fruit intake lies in those naturally occurring sugars. If you’re a person that is concerned with consuming too much sugar, you may want to watch your fruit consumption. The sugars present in fruit will cause your blood glucose to increase. Most fruits, however, have a low or medium glycemic index, which means that your blood glucose levels won’t spike as they would for certain other foods.

Some also notice that there are negative effects of eating too much fruit, such as heartburn, acid reflux, bloating, and diarrhea.

If you have any underlying condition that affects your metabolism or digestion, you will want to be aware of how much fruit you’re eating. Those who are uncertain as to whether they’re eating too much (or not enough) fruit would be well-advised to speak with us, their medical doctor, or naturopath.

Tips for Better Nutrient Density 

So, what’s the bottom line? It’s a good idea to be aware of your fruit intake so that you don’t overdo it – everything in moderation. Keep in mind that certain fruits are lower in sugars if you are concerned about your sugar intake. Blueberries, raspberries, and blackberries are all lower in sugar than other fruits, so they’re a good one to reach for when you want a sweet treat or a boost to your smoothie.

And having a smoothie is always a better choice than a fruit juice. When you drink a fruit juice, you don’t get the benefit of the fiber and solids along with the naturally occurring sugars in the fruit. That makes them less nutritious as well as less filling, so you may find yourself drinking far more than you need to!

When shopping for your fruits, it’s a good idea to look for seasonal produce. That ensures what you’re buying is fresh and hasn’t been sitting on the store shelves for too long. Additionally, keep in mind that frozen is always a great choice, especially for berries – using frozen fruit is ideal for smoothies, which will help keep them cool without watering them down! 

 

The Top 5 Tips For Better Sleep

Fatigue is becoming something of an epidemic in today’s modern world. With all the hustle, bustle, and stress involved in everyday life, it’s no wonder: people are exhausted, now more than ever.

And the worst part is, they’re finding it tougher and tougher to recover from that feeling of exhaustion! Far too many are struggling with their sleep. Are you one of them?

Why Does Sleep Matter So Much?

You know how great it feels to wake up refreshed in the morning. Did you also know it’s vital to your brain? For example, during the hours you’re sleeping, your brain sorts, stores, consolidates, and learns from the experiences you’ve had throughout your day. So, if you want to be able to retain information and learn well, you must get adequate sleep.

Plus, have you ever noticed how you’re quick to lose your temper when you’re tired? That’s because when you’re well-rested, you can better manage your emotions and stress levels.

Sleep even plays a role in the immune system, as well as the functions of your heart, lungs, metabolism and more. It’s the time when your body can get rid of waste products, so it’s important to your natural detoxification processes.

What You Can Do to Boost Your Sleep

It’s been established that good sleep is essential. If you’re tossing and turning at night, wake up and are unable to return to sleep, or find yourself pulling all-nighters, then you want to know what you can do about it.

Here are 5 tips for better sleep: 

1. Create a routine. Some people find it tough to stick to a schedule, but it’s a key to getting good sleep. Our brains and bodies love routines! Even on the weekends, try to resist the urge to stay up late and sleep in, because it will throw off the rest of your week. The same goes for napping – though tempting, know it will affect your ability to sleep that night and subsequent nights! 
2. Change your evening habits. Refrain from heavy eating, caffeine and alcohol as your bedtime nears. Though exercise is recommended to get good sleep, don’t do it too close to your bedtime. All these factors can affect your body’s ability to be in a state of rest. 
3. Sleep in the dark. Most people have a nightlight of some sort in their room or leave a light on in the bathroom that gives some ambient light in their bedroom. Though this seems practical in case you have to get up, it can actually signal to your body and brain that it is waking hours. 
4. Set up relaxing habits. As your bedtime nears, think about what you can do to set yourself up for sleep success. Reading, meditating, and taking a warm bubble bath are all popular options. 
5. Put down the devices. Leave your phone plugged in away from your bedroom to charge overnight. Don’t watch TV in your bedroom. Put your laptop or tablet away. The National Sleep Foundation recommends that you don’t use these devices 30 minutes before you try to sleep, as it will help you fall asleep quickly. 

Try some tips and see if they can help you feel more rested.

Sleep Positions Matter

By the time you have read this, you may be thinking “how am I supposed to change the way I sleep after all of these years?”. Your sleep position matters, particularly if you are already beginning to experience back or neck pain. Even if you are not experiencing any discomfort, your sleep position could be hurting you.

Consider this: You spend almost one-third of your life sleeping.

This perspective changes things for many people, let’s cover some ways your sleep positions matter.

Side Sleepers: Sleeping on your side may help to relieve pressure on your back if you already suffer from aches or pain, but this position takes your hips out of alignment when one leg leans onto, or crosses over the other. A good way to relieve this is to place a pillow between your legs. The good news is, this helps to keep your hips better aligned. The bad news is, this still is not an ideal sleep position because your neck can continue to be left with inadequate support.

Stomach Sleepers: Although this may be the most ‘comfortable’ position for you, it is also the worst position to sleep in. When you sleep on your stomach, your lower back, head, and neck are forced into an unnatural position. Investing in pillows that can support your head and neck, while placing pillows under your pelvis and/or abdomen can help to modify your position. The truth is, sleeping on your stomach can never be adequately corrected with pillows. This is also the hardest sleeping position habit to break. 

Back Sleepers: This is the ideal sleep position, but there are some rules. Having a mattress that firmly supports the weight of your body is going to save you a lot of trouble in the long run. Aside from a supportive mattress, having a flat(ish) pillow will allow your head and neck to remain in alignment. Placing a pillow under your knees while you sleep is also a great way to maintain the natural curve of your spine while you drift off to sleep.

Let’s remove how good it feels to get a good night’s sleep, and keep in mind that getting adequate sleep is required for good overall health. Your body needs rest to repair itself, for your immune system to work optimally, and for your hormones and endocrine system to work the best way it can. Our moods are dependent on adequate sleep, which in turn means our relationships are also affected by how well we feel and sleep.

In short, your sleep positions matter. Not just for your mood, but your spinal alignment will determine the health of your back, neck and potential for injury. I work in the world of preventative medicine, so when patients ask how they are supposed to change the way they sleep after many years, I think about how many have been forced to change the way they sleep because of pain or injuries.

Let’s not forget that regular Chiropractic visits and adjustments go hand in hand with your spinal health and sleep positions. We simply cannot have one without the other. Even if you are not experiencing pain today, consider how you can prevent issues from forming. This is why your sleep positions matter. 

 

5 Things People Who Wear Heels Need to Know

The coveted high heel. Something women and men can both agree on, is that heels are attractive. They make the legs look longer, they make the muscles look a little more defined, and they create that little sway when we walk in them. Before you get out the heels for everyday living, it’s important to have these five facts about heels.

1. Heels will shorten your calf muscles. They can make them short and compact, which is a part of the appeal. But mechanically this can cause problems like plantar fasciitis and can put too much pressure on the ball of your foot, causing pain. To ensure you are doing your best to prevent long term issues, stretch your Achilles, peroneal muscles and your calf. This can be done easily and discreetly by simply taking the shoe off and pointing your toes down and up, and by gently rolling your ankles. The goal here is to avoid permanent changes to your muscles and your gait.
2. Keep your time in heels to a minimum. Prolonged wear should be considered, the longer you wear any heels the more damage will be done. If heels are a must for a prolonged period of time, consider bringing flats or runners with you to change into if the chance will arise to switch footwear. 
3. Heels change your posture. Your body was not mechanically designed to carry the brunt of your weight on the ball of your foot. Wearing heels changes the alignment of your spine because the mechanics of your feet and legs are changed, and also because your body is trying to maintain balance. Be mindful of your posture while wearing heels, with your shoulders back, abdomen tucked in and an attempt at evenly distributing your weight onto your entire foot – without losing balance of course!
4. Heels actually cause bunions. No, I’m not kidding. Wearing heels can cause those bulges at the base of your big toe that can be quite painful. If you have ever experienced a bunion, or bunion removal, I’m sure you’ll consider the amount of time you spend in heels.
5. Heels with straps are better than heels without straps. If wearing heels is a must, it is much better to settle into a pair with straps to avoid the work your feet need to put into keeping the shoe on your foot. This unnatural tensing of the foot can be quite painful according to some of my patients. 

Choosing Aesthetics Over Comfort

The cause of many injuries that chiropractors see are the result of choosing the way they look over comfort. I am not suggesting you show up at a wedding in sneakers, but consider the amount of time you spend in heels unnecessarily. When you don’t wear heels, ensure you have access to supportive footwear for the occasion or activity. Ensure you incorporate foot and ankle stretches and exercise in your routine, and when/if possible go for walks on sand. The soft surface of sand causes your body to gently use more muscles, thus creating a stronger foundation for your feet and ankles to support your body.

I hope these five facts about heels have helped you to consider your own practices when you do indulge. 

 

Bulging Discs and Chiropractic

If you have experienced a herniated disc, you’ll know how debilitating they can be. These spinal discs are relatively small structures that can cause hugely painful problems – particularly when they are bulging. If you are experiencing a bulging disc, we can help alleviate some of the pain associated with this. 

What is a Bulging Disc?

Not to be confused with a herniated disc (which is equally as painful), a bulging disc occurs when it bulges in a place the outer wall of the disc has become weak.

If you think about a spinal disc like a small water balloon. It has a tougher outer layer, but the inside is soft and almost like a liquid or jelly. When a disc is herniated, the disc can leak due to a crack in the outer layer. When a disc is bulging, the outer layer remains intact, but can bulge in  an area that becomes weak.

What Can Cause a Bulging Disc?

There are several ways you can develop a bulging disc. It is often thought that this is a normal part of the aging process, but it is certainly not the case. With aging comes less muscle density. The weaker your muscles, the more susceptible to injuries you can become. Things like chronic dehydration, repetitive movements, heavy lifting, improper form while lifting or working out, genetics and obesity are some of the most common causes of the weakening outer layer of your discs. 

Signs and Symptoms

• Radiating pain in your limbs
• Numbness in your limbs or extremities
• Muscle weakness
• Tingling in your arms or legs
• Changes in your bowel or bladder function
• Pain when moving your neck

Symptoms will vary depending on where the bulge is in your spine, the higher it is the more you will experience symptoms in your neck, arms, and fingers. The lower it is, the more you will experience symptoms in your back, bowels, bladder and legs. A Chiropractor will first determine where the bulge is located, and can use both physical exams along with a referral for MRI imaging for further details if required. 

We Are Qualified to Help

Chiropractors use a non-invasive and natural treatment plan when it comes to your diagnosis and care. This plan will be a direct result of gathering information on your family history, activity levels, and possibly imaging.

We will examine your entire spine to determine if there is any suspected joint dysfunction or restriction, along with muscular issues that can be caused by historical injuries that can add stress to the way you walk or sit. 

There will be a plan for adjustments to relieve the bulge, along with a plan to address any restricting movements that could have led to the cause of the bulging disc. Overall, your entire body needs to be working in sync in order to relieve pain, and for healing to occur.

If you are suffering from back pain, or symptoms that occur in your extremities please contact us to learn how you can relieve these symptoms naturally.

 

Carpal Tunnel Syndrome

It’s been a year since many people have been unexpectedly working from home. It sounds nice in theory, however folks are finding their new ways of working remotely are taking a toll on their bodies and how they are accustomed to functioning. We are sitting for much longer periods of time, spending more time at a desk on a computer, and spending fewer hours walking to and from the office, to and from transit, and even without those aspects of movement; we are not moving around the office to visit with others or attend meetings.

Working remotely may have been a new learning experience for your mind and routines, but it has been an equally impactful learning experience for our bodies as well. This learning has been extended to learning about our bodies function and change in different settings.

Carpal Tunnel Syndrome is commonly found in those who work for hours a day at a computer due to the repetitive nature of the work. Shaking off the numbness in your fingers or ache in the palm of your hand may have “fixed” the sensation temporarily, but if left untreated it can become quite troublesome. 

What Does Carpal Tunnel Syndrome Feel Like?

It can feel like tingling or numbness in fingertips and hands, burning sensation in your hands, wrists or forearms, or like sharp pins and needles. Many report having numb hands in the morning, or sharp shooting pain the palm of their hand. Carpal Tunnel Syndrome can cause swelling in the hands and fingers (not including the thumb or pinky finger), and some people report that they even experience pain that radiates into their shoulder.

Those who experience symptoms often share that their symptoms are worse early in the morning or at night.

It is reactionary to shake it off and resume your activities, but leaving it unaddressed will certainly lead to worsening of your symptoms. You may eventually have trouble holding your tablet or phone, drop car keys, and lose strength in your hands. It is also common for people to report a significant increase in pain.

What Causes Carpal Tunnel Syndrome?

The Carpal Tunnel Is exactly what it sounds like – it’s a tunnel that runs through your wrists that consists of small bones and a ligament. There are several nerves, smaller ligaments, tendons and vascular structures that run through it which is what gives you mobility such as flexion, extension and grip. 

The median nerve runs through this tunnel, and when there is an injury to the Carpal Tunnel this nerve is compressed. It’s the compression of this nerve that creates the numbness, weakness, pain, or burning sensations.

The most commonly affected professions are those who work on computers, long drivers, manual labourers, dentists/hygienists; and any job that requires repetitive movements.   

How Can Chiropractic Help? 

Providing care for musculoskeletal issues is what we do! Making ergonomic changes, stretches, carpal bone mobilization, splinting at night, exercises, and spinal adjustments are all great parts of an effective treatment plan.

As always, your treatment plan is unique to you. Our job is to ensure your pain or discomfort is not impacting your life in a way that is preventable. 

 

3 Ways You Can Relieve Your Neck Pain

It’s back to school time for students, and for many adults, it’s been back to work as well. The increased amount of time sitting at a desk, working from a computer, along with the increase in stress can be a primary cause of neck pain and discomfort.

What Causes Neck Pain?

There are so many different causes of neck pain, but in the interest of this blog, let’s focus on the type that develops when you have been stressed and hunched over a computer or reading in a seemingly comfortable position for several hours a day.

What Steps Can I Take?

The combination of poor posture and muscle strain causes discomfort and occasionally, pain. Thankfully there are many ways your chiropractor can help you to relieve this pain while teaching you ways to prevent it. Here are 3 ways you can relieve your neck pain at home, while ensuring you are visiting with your chiropractor as well:

Stretches. There are a few common muscles that are associated with neck pain, all of which are located in the upper back and neck.

For the first stretch: while sitting or standing with a relaxed posture, allow your shoulders to drop down while you gently push your left ear to your left shoulder. The stretch will be felt in the side of your neck, hold it for 10 seconds. Then repeat on the other side. You can do this stretch for 3 reps on each side.

The second stretch can be done with the same relaxed posture, but tilt your head forward and reach over the top of your head with your hand and gently pull it to the side. You should feel this stretch in your upper back. Like the last one, hold for 10 seconds and repeat for 3 reps on each side.

Exercise your neck.

Chin tucks are a great way to strengthen your neck, they work by strengthening the deep neck muscles. This exercise can be performed standing or laying down. If you are standing, ensure that you are standing with a neutral posture, then actively pull your chin back, as if to create a double chin. If laying down, gently press the back of your head into the pillow, creating a double chin. Hold either of the variations for 10 seconds and repeat three times.

Keep moving. It’s so easy to get lost in what you are doing for long periods of time, but taking the time to get up and move around will save every aspect of your posture while working. Movement is always the key to keeping your body working well and free of discomfort.

If you struggle with taking breaks, set an alarm for every 30 minutes (if you can) and just stand up and stretch your arms straight up above your head and walk around a bit. If you cannot leave your desk, the simple change in position and light stretch will not only wake you up but it will ensure your blood is flowing and your muscles are moving.

Make Sure You Know The Cause

In some cases, neck and back pain are a sign of something serious, but if you have ruled out all the other possibilities, a Chiropractor is the best person to assess your condition and create a program for your body so you can avoid stiffness and pain.

Degenerative Disc Disease and Chiropractic

You’ve had pain that becomes worse when you are lifting, bending or twisting, you feel better while running, walking or even standing, and you feel better when you change positions or when you lay down? Would you describe this as bouts of moderate to severe pain that comes and goes?

This sounds a lot like degenerative disc disease.

Can Chiropractic Help?

Reaching out to us is an excellent addition to your existing health care team. As a disc degenerates it irritates nerves. When nerves become irritated, pain and numbness is the consequence. Chiropractors have specific training and know how to best deal with disc degeneration and the resulting nerve issues.

Ultimately, the goal of a Chiropractor is to treat the degenerating discs by improving the joint mechanics and motion while reducing the irritation and inflammation. Where advanced degenerative disc disease is present, this is not always possible. However, we will assess how far the disease has progressed.

What Does Treatment Look Like?

Stimulating the circulation in the compromised disc relieves the nerves, and the addition of proper nutrients and clear forms of movement will help to stimulate the regeneration of the discs.

Spinal adjusting is a main option for care when it comes to disc degeneration treatments and the most common used techniques include:

• Flexion Distraction Technique: A non-thrusting technique that is generally used for treating herniated discs and spinal stenosis.
• Specific Adjustments – Using more of a ‘hands-on’ technique, we use a thrusting motion and target the specific joints that are restricted or are showing abnormal motion.
• Instrument Assisted Adjustments – Chiropractors can use an instrument to apply pressure without directly thrusting into the spinal area.

We will Develop a Plan

Whichever care plan is right for you will be discussed when you visit us. For some, it is one method, for others it is a combination of methods that will help to achieve the desired results and pain relief.

The chronic pain associated with degenerative disc disease will eventually alter the way you live. The constant anticipation of when it will flare up again, mixed with the lifestyle changes that will be made as a result of pain can usually be avoided with consistent and proactive Chiropractic care.

Ultimately, there is no cure for degenerative disc disease. But with adequate medical and Chiropractic care, nutrition, and careful movement – regaining of spinal motion and health can begin! Living with chronic pain is no way to live, and your decision to see us to treat your degenerative disc disease will be your first step towards relieving this pain and preventing it from taking over the way you live.

It’s never too late to begin a new treatment plan, so go ahead and contact us for an assessment.

How to Plan Your Wellness

No one plans to fail at their health. We all have some health improvement goals at one point, some of us even have them all the time. So, what makes or breaks the outcomes?

There are several possibilities, but generally speaking there are some themes that many people struggle with. Whether your goals are to relax more, eat well, exercise, or reduce anxiety; the hardest part is always knowing how and when to start. This is why having a clear plan from the onset will help you with your health goal successes.

Here are a few ideas that can get your plans in motion:

• Consider how you make choices. Identify how your decisions are made, and be aware of the results. Are you an impulsive decision maker? This can cause you to make choices you could regret because they feel good in the moment. Are you an over-thinker? Analysis paralysis is a real reason why people can fail at their goals. Here’s some perspective. Say, losing  some weight is a goal. If you are impulsive, it’s easy to make poor choices when out with friends because you’re having a good time. Similarly, if you are an overthinker, maybe you’ll decide not to go out with friends at all. As a balanced decision maker, you can consider eating before you arrive or looking at a menu online ahead of time and choosing what you’ll eat before you get there. Either way you are showing up, enjoying yourself and following through with your goals.
• Begin with goals that are attainable. Having reasonable timelines and expectations are the key. It’s easy to become discouraged when you feel like things aren’t happening fast enough.
• Identify possible obstacles. Understanding that you will have challenges, and even knowing what some of those may be will give you a chance to plan around them.
• Reward yourself. Today’s culture talks a lot about humility, but we must celebrate our wins in order to stay motivated! It’s okay to acknowledge you have done a good job or achieved a goal. Life is busy and unpredictable, setting and achieving health goals is much like undoing generations of lackluster habits. Go ahead and be proud of the work you have put into changing your health.
• Follow through. This may seem like an easy aspect of goal setting, but all of the success is in the follow through. If you have a plan to visit with your chiropractor monthly to remain proactive, then stick to that plan, even when you are feeling good.

It Doesn’t Have to Be Hard

Overall, planning wellness can seem overwhelming when you are just looking at the big picture. But when you break it all down into measurable goals that are planned out, you can achieve anything. Your health is what will determine how you age, how you heal, and how you feel mentally. I hope your plan for wellness is one that makes you proud and keeps you healthy!

 

Tennis and Golfer’s Elbow: Do You Have It?

Tiger Woods. Annika Sorenstam. Roger Federer. Serena Williams – serious, high-level athletes.

But if you think that you need to compete like these players to get tennis or golfer’s elbow, you couldn’t be more wrong!

In fact, you don’t need to be active in golf OR tennis to get golfer’s elbow or tennis elbow. Both can result from a variety of different activities, some of which might be part of your everyday routine.

It’s a condition that can affect just about anyone. Both result from overuse, or repetitive motions in the arm or wrist. There are some differences in each condition, but the treatment can often be the same.

All About Tennis Elbow

Tennis elbow is also known as lateral epicondylitis. It typically happens to a person in the age group 30-50. When overuse occurs, inflammation sets in on the outside of the elbow and forearm. The muscles become overworked and inflamed. You may experience this problem if you have a job such as carpentry, but it can also occur with gardening or raking.

The symptoms of tennis elbow include any of the following feelings from the elbow to the forearm and wrist:

• Radiating pain
• Achiness
• Pain while reaching

All About Golfer’s Elbow

Similar to tennis elbow’s technical name, golfer’s elbow is called medial epicondylitis. It involves a problem on the inner side of the elbow and arm. And just like tennis elbow, it involves overuse – this time, of the wrist, when it’s twisted or flexed too much. Shoveling, gardening, repeated listing, and of course, playing golf or tennis can cause golfer’s elbow.  Other causes include racquet sports, baseball or softball, weightlifting, carpentry, painting and other similar activities.

The symptoms of golfer’s elbow include

• Pain when lifting
• Pain when twisting the forearm
• Pain when making a fist
• Swollen, tender area inside the elbow
• Weakness in the hands or wrist
• Stiffness in the elbow

Seeking Help Quickly Is Always Your Best Bet

Too many people think, “If I wait it out, it’ll probably go away.”

The truth is, like most injuries, seeking treatment right away is best if you suspect you have golfer’s elbow or tennis elbow.

Chiropractors are experts in all the joints of the body, including your elbow.

If resting it for a time and refraining from the activity that irritated the area doesn’t help, a checkup with us might be just what you need. We can diagnose whether you have tennis elbow or golfer’s elbow and either provide you with a care plan, adjustment, or refer you to another healthcare professional if they feel you will benefit from a referral.

Meanwhile, use ice and apply to the affected area, which can reduce pain and cut down on the swelling you might be experiencing.

And as difficult as it may be, take a break from any movement that irritate your elbow, forearm or wrist – getting a little rest can be just what your body needs to heal!

 

Detox: Do You Need It?

In recent years, “detoxification” has become quite a buzzword. Often shortened to “detox,” it implies cleaning the body from toxins that we encounter in our everyday lives and that can build up, affecting our health in negative ways.

The goal of detoxifying the body is to improve your health. Many other forms of detox may focus specifically on issues such as weight loss, too.

Your body has a built-in ability to detox itself using the lungs, skin, digestive system, kidneys and liver. Each of these organs must be healthy, however, to eliminate toxins. If they aren’t working optimally, you may be unable to detoxify naturally. And there is much you can do to ensure your body’s systems are prepared to properly detoxify.

What Are Toxins?

Even the healthiest people encounter toxins on a daily basis. They can include pollutants in the air or water, chemicals in household cleaners and beauty products, heavy metals, processed foods, and more.

Despite your best efforts, some exposure to toxins is inevitable. Toxins negatively affect your health, which is why detoxification has become popularized in recent years.

The Many Ways to Detox

There is no “one-size-fits-all” when it comes to detox. Many detoxes involve laxatives, vitamins, teas or shakes that claim to detox.

Your best bet, however, is to work with your body in more natural ways to help your systems work as they should.

There are quite a few ways to do so:

1. Limit alcohol consumption. Alcohol has serious effects on your health, and the intake of alcohol is seriously taxing on your body, particularly your liver. Lighten the load by refraining from alcohol or cutting down on your consumption.
2. Get proper sleep. A body that doesn’t get enough rest is a body that cannot heal. When you’re asleep, your body does its deep cleansing work. Aim to get at least 8 hours a day, even if it means heading to bed early.
3. Eliminate sugar and processed foods. Both sugar and processed forms of foods are harmful to the body. Cutting them out is a positive step for anyone, particularly those who are interested in detoxification.
4. Eat nutritious, antioxidant-rich foods. Concentrate on getting nutrient-dense foods into your diet. Think of eating a rainbow of produce so that you get all possible nutrients.
5. Get natural prebiotics and probiotics. You don’t need to take a pill from a bottle to get these. Prebiotics are what the good bacteria in your gut feed off of, such as leeks, onions and garlic. You can get probiotics through kombucha, sauerkraut and fermented foods.
6. Stay active. When you move your body and sweat, it’s a natural way of pushing toxins out of the body. If you don’t exercise, start small with short walks, working your way up to a higher activity level.
7. Choose clean products. Look at what you’re using to clean your house, as well as your body care and beauty products. Most brands are full of toxic chemicals, though there are many that are all-natural if you do some internet research.

With each of these in mind, you are well on your way to giving your body a healthy boost and enabling it to detoxify!

 

Reduce the Risk of Slips and Falls

There’s nothing that can happen quicker and be more surprising than a sudden slip or fall. Regardless of your age or time of year, a tumble can take a serious toll on your health. Though falls can occur to anyone, discussing them is often related to the aging population.

Did you know that one in three people over age 65 falls at least once each year? 

You want to be active and healthy for years to come. A big part of making sure you’re able to do so is preventing slips and falls. With greater fitness and mobility, you won’t have to worry about many common conditions that plague seniors such as osteoarthritis, spinal stenosis, strains and sprains, and osteoporosis.

How to Prevent Getting Hurt

Nobody plans on having an injury, but they can happen in a fraction of a second. If you’re looking for ways to prevent injury, here are some easy tips for you to follow: 

• Remove reading glasses when you get up from a seated position and walk. 
• Don’t climb onto a chair, stool, or countertop to reach anything. Ask someone else to help you. 
• Consider a reflective collar or bell for your pet. Making them more visible means you won’t stumble over them as easily. 
• Stop rushing. Whether it’s to pick up a ringing phone or answer the door, it can always wait a little longer. 
• Sit down to take off your shoes. Move a chair or bench into your entryway so that you can easily be seated. 
• Pick up your surroundings. You may have toys or other objects cluttering hallways and stairs that can be put away to prevent tripping. 
• Get some nonslip shoes or slippers for inside wear. They’re much better than an old pair with worn soles. 

What Else Can You Do? 

It’s important to know that physical activity can improve your balance and endurance. Additionally, staying active can mean greater bone strength, all of which will help contribute to less effects from any slip or fall you have. 

You may also want to consider visiting us. Chiropractors are qualified to assess your strength and balance, which will give you information about your susceptibility to slips and falls. You’ll receive exercises to strengthen any weakened areas and get useful advice that can reduce any risks you have, as well as talk to you about nutrition that can help your bone strength.

Have You Already Been Injured? 

Are you already suffering from the effects of a slip or fall?

In that case, you’re probably concerned about getting out of pain and restoring your mobility. If that sounds familiar, know that a chiropractor is also a good practitioner to turn to. Chiropractors can assist in relieving pain, increasing your function and range of motion, correcting posture, and in boosting your overall balance!

By following advice on preventing slips and falls and seeking help immediately after one, you can be sure to quickly negate any ill effects on your health.

 

Are You Working This Superfood Into Your Diet?

If you like to stay informed on your health, you’ve likely heard of superfoods. These foods are considered a superior choice that you should try to work into your everyday diet. With a rich nutrient profile, each of us should be eating as many superfoods as possible.

One that you may not have considered yet? Avocado.

Though some might be well-informed on the benefits of avocados, there are plenty of people who have never reached for them on the grocery store shelves.

Avocados are actually considered a fruit, not a vegetable. They’re rich in minerals, vitamins, fiber, and healthy fats. Here are the many reasons to include them in your grocery shopping:

• The anti-inflammatory properties in avocados help you avoid bad cholesterol
• The phytonutrients in avocados prevent cancer
• The 20 vitamins and minerals in each avocado aren’t commonly found in other food choices

Why Healthy Fats Are Important

Not all fats are the same! Those concerned about weight loss or calorie counting may be afraid of foods rich in fat like avocados. They contain unsaturated fats, which are typically referred to as “good fats.” There’s no reason to shy away from eating them.

The consumption of these types of fats has been linked to a lower risk of cardiovascular disease. They have not, however, been linked to disease! When you consume unsaturated fat, you get benefits such as lowering of LDL cholesterol, reducing inflammation, and building stronger cell membranes.

Science even indicates that the consumption of healthy fats can reduce your risk of becoming overweight, and in getting obesity-related disease! So even those who are concerned about losing unwanted pounds need not be concerned that avocados will be harmful on their weight loss journey.

What Each Avocado Contains

In addition to their profile of healthy fats, there are plenty of reasons to eat avocados. They’re sodium-free, low in sugar, high in protein and fiber, and will help you feel fuller for longer.

If you eat an avocado, here are the nutrients you’ll get: 

• Vitamin K, needed for wound healing and bone health
• Folate, supports healthy cell growth and function
• Vitamin C, an immune booster that helps your body heal
• Potassium (even more than a banana!), helps your nerves function and gets waste products out of the body’s cells
• Vitamin E, acts as an antioxidant and protects your cells from damage 

Some people like to simply slice an avocado in half and eat it right out of the shell with a spoon and a little salt sprinkled on it.

If you aren’t a fan of avocado all on its own, don’t let that scare you away from gaining all these great nutrients. Try making a guacamole by mashing the avocado with lime, diced red onion, diced tomato, and sea salt. Add hot sauce to your taste. You can also add avocado on the top of a salad to give it an extra nutrient punch, or serve it as a side at your next taco night. To completely disguise an avocado, put it into a smoothie to give your drink a creamy taste!

What is TMJ Pain?

Unless you have experienced TMJ pain, it’s possible that you have never even heard of it. You may also not think a Chiropractor would be managing jaw pain since we typically are known for managing spinal, back, and neck pain or injuries. Structures of the face can also be directly impacted by other areas of the musculoskeletal system.

TMJ (temporomandibular joint) pain is common for many people, and most will consult a dentist thinking it is tooth related. However, studies have shown that Chiropractic care can be an effective method to relieve TMJ pain.

What is the TMJ?

The TMJ is what connects the skull in front of the ear to the jaw. There are also some muscles that control your chewing that are attached to your lower jaw. This is why some people  experience deep inner ear pain followed by an ache in the jaw that can become quite painful.

If you place your fingers in front of the ear and open your mouth, you’ll be able to feel it. TMJ pain is caused by problems that arise in the surrounding structures.

What Can Cause TMJ Problems?

There are a number of things that can cause TMJ pain, the most common being clenching your jaw or grinding your teeth while you sleep. Many people report an increase in TMJ pain when they are feeling unusually stressed. 

TMJ can also be caused by:

• Poorly fitted dentures, fillings, or crowns that make your bite uneven
• Mouth trauma or dental surgery
• Disc dislocation
• Rheumatoid arthritis, fibromyalgia, or gout
• It could be hereditary or related to a related hereditary cause

Symptoms of TMJ

There are many symptoms that patients report having, all of which could be intermittent. These include:

• Headaches
• Popping, locking or clicking jaw
• Trouble opening or closing the mouth
• Pain while chewing
• Jaw pain
• Neck pain
• Ear pain

How Chiropractic can Help

Chiropractors assess the condition first, looking for a cause and documenting your level of discomfort or pain. Most TMJ conditions will respond well to Chiropractic care. If we determine whether your condition will respond well there are a few treatments available. Chiropractic adjustments can help, along with myofascial release which is designed to loosen and relax soft tissue and muscle to optimize their function by releasing scar tissue.

We will come up with a plan to reduce pain, which may include a visit to the dentist to rule out misaligned dental equipment and to ensure a wrap around approach to your jaw care. In addition, we may advise you to make postural changes that include your upper neck, which could be contributing to your pain. 

With those out of the way, discovering new ways to reduce stress can be a strong point in your recovery. You can never go wrong with new ways to reduce or manage stress!

Either way, alerting us of your TMJ pain is a great step ensuring you move forward pain free!

 

5 Ways to Optimize Working From Home

Many people have been adjusting to working from home over the past year the best way they can. It’s possible you have made adjustments in your career, childcare, sleep, healthcare, recreation, and diet. Whether it has been one of these or all of them, adjustments can be a challenge to continue to navigate over long periods of time. 

Yet, here we are. Hopefully you have been doing more thriving than surviving. Either way, I’m going to leave you with 5 tips to further adjust and ensure your body and mind are thriving in synch:

1. Take inventory of the last year. What has worked really well and what hasn’t? Looking back and taking notice of what you were doing when you were feeling your best is something you certainly should be doing more of!
2. Re-evaluate your schedule. Are you getting enough sleep? Are you turning off work every evening? Are you making time to get outside and decompress mentally after a long day at your home office? It has been easy to dismiss the value in a commute we thought we didn’t enjoy, but the truth is this may have been your only time to quiet your mind, read, or listen to a podcast without catering to others. Make sure you are carving time out of your day to fulfill your own needs!
3. Are you moving your body? This winter left many people feeling isolated. The combination of freezing temperatures and a lack of indoor activities had people staying inside much more than what we are accustomed to. For those of you who took a dive into apps that keep your body moving, great! However, now that the frigid weather is gone there are no more excuses for not getting outside. More people are visiting trails, purchasing bikes and going for walks than ever before, so get out there and keep your body moving. 
4. How are you socializing? Or are you? So many people have resisted online socializing that they have become more isolated, leading to increased rates of depression and lethargy. The weather is nice, if you have neighbours, have a conversation! Say hello to those you walk by while out on your walk; interacting with others is an important aspect of how we think and feel. Office life had us being social even when we weren’t trying to be, so get in a short chat and a good laugh every day!
5. Stay on top of your health! The world has been in an upheaval, but your body is still going to do what it has been doing. Any potential illnesses or pending appointments should be closely monitored and followed through with. You cannot be efficient at work if your health is suffering.

A new normal was inevitable, but that does not mean it has been time to start ignoring your wellness. Visiting your chiropractor, physiotherapist, and massage therapist is still an important part of your overall wellness. Eating well, sleeping well, laughing with friends, stretching, adjustments, spending time with family and exercising were, and continue to be the best recipe for success!

Whatever you have been doing to stay well matters, and I hope these 5 tips will allow you to improve your daily experiences. With that, do not forget to reach out to your local chiropractor to ensure the new normal has been working in your favor.

 

 

5 Tips for Summer Gardening

This year has been different to say the least, but the good news is for many of us we’ve had an opportunity to get back to the basics. Walking, hiking, enjoying new hobbies and gardening have all become a big part of maintaining our mental wellness.

With this being said, it’s not unusual for people to overdo it as well. Improving, changing, or starting a garden has become a more popular activity – which has led to an increase in physical activity, which also means an increase in aches and pains if you aren’t being careful.

I’ve compiled a few tips to help you maximize your love for gardening while minimizing the risk of experiencing pain. 

Warm up/Stretch

Many of us have gone from not having time to engage in hours of gardening a day, to having nothing but time to replot our entire yards. Our bodies simply aren’t accustomed to so much activity, or to this type of activity. Just as we would prepare our bodies for a new workout, we must prepare our bodies for gardening. All it takes are a few light stretches and some moving to ensure we are not going to cause an injury. Ask you chiropractor what the best course of action is for you before proceeding, it’s better to be proactive rather than reactive!

Drink Water

Staying hydrated is one of the most important steps when working outside. It’s easy to lose track of time, and dehydration can become serious very quickly. Always ensure you have water with you and take a break every 20-30 minutes. Set an alarm on your phone as a reminder, and it wouldn’t hurt to have a stretch with every water break. 

Take Breaks

Speaking of water breaks, breaks in general are important. Gardening is strenuous work, and it’s likely you’ll get caught up in completing tasks and lose track of time.  Pay attention to your body’s cues, and ensure you are pacing yourself and snacking throughout the day. If you use a timer, set it for every 20-30 minutes so you can have a washroom break, drink some water, stretch, have a snack and get your blood circulating. 

Be Mindful of Large Loads

Bags of soil, mulch, and carrying large planters are a recipe for a back injury if you aren’t careful. If you must, ensure you are bending at the knees and at your waist. Use your legs to do the heavy lifting rather than your back.  Best case scenario, you’ll have a wheel barrow or a buggy to transfer heavy items to the garden. If available, have someone help you with the lifting.

And whatever you do, do not lift a heavy item and twist – this can lead to pinched nerves, muscle injuries, and pain that can take weeks to relieve.

Move From Task to Task

Instead of concentrating on one job at a time, move around the garden and vary your tasks to avoid holding the same position for extended periods of time. This will also allow you to keep your circulation moving and prevent cramping.

Overall, gardening is a great use of your time. It allows you to feel productive, you’ll be spending time outdoors, you’ll keep moving, and you’ll hopefully have the garden of your dreams by the time you’re finished. All of these tasks are great for your body and your mental wellness when you are outside of your regular routine.

If you run into trouble with sudden pain, achiness that is outside of the norm, or require some guidance with stretches and movements to help you remain agile – call your local Chiropractor to see how they can assist you.

I hope you’ll learn a lot about your outdoor space, and will enjoy the process. Happy gardening!

 

Shoulder Pain and Chiropractic

Most of us will experience some sort of shoulder pain in our lives, and it’s how we respond to it that makes the difference between risking further injury or a complete recovery. A Chiropractor is a pivotal member of your health care team when healing shoulder injuries.   

What’s Going On?

The most common injuries involve the rotator cuff. The majority of injuries related to the rotator cuff are a result of repetitive strains that occur over long periods of time. The pain is generally localized in the front and outside of the shoulder, sometimes radiating down the arm. You may experience difficulty lifting your arm or sleeping.

What A Chiropractor Will Do

We will take a look at your overall health first, not just determining what’s happening with your shoulder directly, but assessing your lifestyle, diet, and exercise. The integrated approach will help us determine the best care options for your shoulder pain. You will discuss symptoms, recreational activities, health history, work, and lifestyle before determining the best course of action.

Aside from adjustments, we can recommend other types of treatments for relieving the pain. These can include massage, ice packs, traction, or strengthening and stretching exercises. This holistic approach will ensure the best results with the least amount of risk and medication. 

There are Many Types of Shoulder Pain

These are the most common causes of shoulder pain, all of which will require a individualized plan for care:

• Bursitis
• Shoulder Dislocation
• Shoulder Instability
• Rotator Cuff Tendonitis
• Rotator Cuff Tear
• Calcific Tendonitis
• Arthritis
• Frozen Shoulder
• Labral Tear
• SLAP Lesion
• Shoulder Separation
• Biceps Tendon Rupture

Although the treatments are individualized in relation to your personal fitness and health background, the outcomes will remain the same. Muscle imbalances can be treated with soft tissue mobilization modalities to help restore proper mobility to the shoulder and the joints, while correcting any issues with the spine. Both adjustments and rehabilitative exercises will be  a necessary step in the recovery process.

Injuries Can Happen to Anyone

Shoulder injuries can happen at any age, and they aren’t always sports related. To be completely honest, many shoulder injuries we see are a result of poor posture. We spend more hours than we ever have in front of computers, looking at cell phones, and slouched in chairs for hours a day. Even as you are reading this your head is in forward flexion, you are likely slumped over and your shoulders are rolled forward causing the tissue around your shoulders to be overworked. All of this causes pain or discomfort over time. 

It’s What We Do

Discovering the root cause of the shoulder pain is how we will treat your symptoms. Through a series of tests and questions, we’ll be able to find out exactly where your body is experiencing trouble. The results will often include adjustments, manual therapy, and taping; with the treatment length depending on the severity of the problem.

If you are experiencing pain or a nagging discomfort in your shoulder(s) then it is advisable to make an appointment with us. Chiropractic care has been proven to be as effective a surgery for non-traumatic rotator cuff injuries. When we are seen in addition to other members of your health care team, the results are optimal – and without the overuse of medications or surgery. 

 

Benefits of Stretching

The beginning of the new year is the most common time of year for people to begin new health and exercise routines. The second most common time is in the Spring.

Yes, there’s something about warmer weather and birds chirping that makes us want to be more active. We feel reenergized, motivated even. Like any start to a new physical routine or even restarting an old one (like gardening), it’s important that you plan.

The benefits of stretching are the most talked about and the most ignored when it comes to what are thought to be ‘regular activities’ like walking, gardening, or even grocery shopping. Since we’re in the beginning of a brand new season, let’s revisit these benefits:

Stretching Will Promote Flexibility and Will Improve Range of Motion

It’s not a secret that stretching improves flexibility and range of motion, and we have to consider that without both you are running the risk of injuries while completing daily tasks. The last thing you want to do is have to spend time indoors because of an easily preventable injury caused by lifting bags or bending in the garden.

Stretching improves this by loosening up all the muscle groups, improving flexibility and your range of motion. Check in with your chiropractor for the best stretches for you.

Stretching Promotes Proper Spinal Alignment

The muscles in your shoulders, chest, hips, and lower back all impact the alignment of your spine. If your muscles in these areas are tight, this often does not happen symmetrically. Meaning one side can be tight, and the other side can attempt to compensate which is what can often lead to back injuries and joint pain.

Stretching is a perfect way to ensure your muscles remain aligned. When combined with regular Chiropractic adjustments, you will be promoting a great foundation for a healthy spine.

Stretching is a Great Way to Relieve Stress!

Have you ever had a great stretch in the morning or after a strenuous day? A good stretch not only loosens up tension in your body, but it allows for proper circulation which means your blood will be getting more oxygen. Add some deep breathing during your stretches and you’ll be feeling better in no time.

More oxygen = more energy!

It really is this simple. The great thing about stretching is that it doesn’t generally require any special equipment and it can be done anywhere.

Talk to us about which stretches are best for you and the condition of your body. We will discuss proper form, how hard to stretch, along with duration and the best time of day to stretch. Although stretching is great, you also want to ensure you are doing it properly. Sometimes it’s easy to get a little overzealous and even cause injury.

Here’s the bottom line: The weather is getting warmer and we are all going to want to spend a little (or a lot) of extra time outdoors. With this, we will be moving more and in different ways than we may have been over the winter months. There are only benefits to a good, deep breathing stretch before leaving your home.

If you have any questions, please reach out to us for tips on how to stay safe, healthy and injury free this Spring and Summer!

 

How Damaging is Dehydration?

“Drink more water” is one of the most common solutions to what ails us. Headaches, dry lips, dry skin, uti’s, skin issues, kidney stones, hair dryness, brittle nails, and organ damage are common on the spectrum of dehydration symptoms.

Drinking more water seems easy enough, until you begin measuring your water intake. If you have lived with a habit of drinking too little water, consuming more (or adequate amounts) can feel like an entire job in itself.

There are some other common effects that could be a result of not drinking enough water, here are a few:

Digestion Issues

Dehydration can silently impact your entire digestive system. From chewing, to swallowing, to digestion, to bowel movements – not having enough water in your system can cause serious issues along the way. Even the lining of your stomach and intestines are composed of water, not having enough can cause indigestion, heartburn, constipation, and dark urine. Any or all of these symptoms additionally cause your body to not be able to absorb nutrients front he food you consume. 

Decreased Energy

Your body is made up of nearly 90% water. If your body is dehydrated your heart has to work twice as hard to send enough oxygen to all of the cells in your body. This extra work can cause you to feel more tired or weaker than usual. You may be surprised how drinking more water throughout the day can make you feel like you’ve got enough energy to make it through all of your tasks.

Joint and Back Pain

The cartilage that protects and cushions your joints is made up largely of water. Dehydration can cause this cartilage, along with the discs that support and cushion your spinal cord to deteriorate. The result is joint and back pain that can lead to conditions like arthritis if left untreated over long periods of time.

What’s the Solution?

The solution really comes down to what works for you. Something that is sustainable like keeping fresh water in your car, at your desk, or in your fridge. Keeping a jug of water in the fridge with lemon, lime, or berries can seem more appetizing for someone who feels like drinking water is boring. Some people will commit to drinking a full glass of water before each meal, or before each hot beverage of the day.

Whatever works for you is the solution. As long as you’re getting in 8-12 full glasses of water on a regular day (more on hot days or workout days to offset how much you sweat), you’re on the right track.

Once you are getting enough water regularly and you notice changes to your skin, mood, the way your body feels, and even a reduction in headaches – you may be more inclined to drink adequate amounts of water each day to maintain this.

With the warmer weather approaching, there is no better time than the present to begin a new routine! I know you’ll be getting out more, let’s enjoy the weather and treat our bodies like they matter.