Vitamin D: What's All the Fuss About?

 

What is all this fuss about Vitamin D lately? Alternative medicines have been preaching the beneficial effects of Vitamin D for nearly 20 years, and recently western medicine has finally decided to jump on the band wagon, hence, all the fuss. It is amazing, and somewhat astonishing, that in order to get an emotional response on something as simple as Vitamin D we need our pill pushers to endorse it! This reminds me of the old saying: "If they jumped off a bridge, would you?" Keep in mind that Vitamin D is not a new technology from our pharmaceutical companies; rather it has been around since the very day of human existence.

We are not talking about a chemically engineered product packaged neatly in a plastic bottle and marketed correctly to the consumer. What we are talking about is a vitamin that is received via natural means and converted in the body, primarily the liver and kidney, to its active form which plays a major role in our body's ability to function. So before taking the plunge and "jumping off the bridge" please educate yourself on the benefits of Vitamin D so that you can make this a lifelong decision and not just another medical fad.

There are only 30,000 genes in our body, and Vitamin D has been shown to affect and influence over 2000 of them, this is approximately 7.5%. This is the main reason why so many diseases from cancer to autism can be stimulated by the lack of this vitamin alone. It plays an important role in regulating genes that directly influence our immune system which enable it to seek and destroy bacteria and viruses, as well as, prevent proliferation of cells and gene expression. In other words, Vitamin D should be on your "A" list for fighting those unwanted colds and flu's, and preventing those so-called "incurable" diseases.

To elaborate more, researchers have pointed out that increasing levels of Vitamin D could prevent illnesses that kill nearly 1 million lives throughout the world every year. An internationally recognized research scientist, Dr. William Grant Ph.D, found that nearly 30% of cancer deaths could be prevented each year with higher levels of Vitamin D alone.

Other studies have shown that you can decrease your cancer risk by at least half simply by optimizing Vitamin D levels to enhance overall immunity. Vitamin D has been shown to play vital role in the normal function of your nervous system by maintaining a narrow range of blood calcium levels which also promote and maintain bone growth and bone density. This means that not only does it function to improve your nervous system output, but it also acts as a powerful defence against osteoporosis. It has also been linked with the role of insulin secretion under conditions of increased insulin demands. More research needs to be done in order to make this statement conclusive, but insufficient vitamin D levels may have an adverse effect on insulin secretion and glucose tolerance in type 2 diabetes. The prevention of other diseases such as: Alzheimer's disease, Hypertension, Multiple Sclerosis, and Rheumatoid Arthritis have also been linked with this amazing vitamin. So the question remains: Is there truly disease's that are incurable. I may not be able to give an unbiased answer to this question, but I would definitely argue the point that they are all preventable given the right circumstances.

Even though our bodies are capable or converting natural means of Vitamin D, some of us live in a climate that doesn't necessarily allow us to be exposed to these natural means on a daily basis. Ideally, exposing your skin to natural sunlight is the best form of Vitamin D, but unfortunately, there simply isn't enough sun exposure for half the year in Northern parts of the world. A general guideline for sun exposure is about 15 minutes a day, with at least 40% of our skin exposed (without sunscreen), however, dark skinned people will have to stay out much longer. On the other hand, if you are one of many Canadians that live in a deficient climate, supplementation with a high quality source will be your best alternative. The most important thing to be on the lookout for is that you supplement with vitamin D3, cholecalciferol, which is the human form of Vitamin D. DO NOT use the synthetic and highly inferior D2. For those of us in winter with limited to no sum exposure 4000 to 5000 units per day is appropriate for most adults. If you are overweight you may need to double that dose and children should be sufficient with half the dose recommended for adults.

Dr. Ryan Pope is a Kanata chiropractor at The Wellness Group, a multidisciplinary health facility in Ontario, Canada. He currently practices chiropractic in Kanata full time with a focus on educating and empowering his practice members to harness the innate intelligence of the body to heal itself through the chiropractic lifestyle.

How To Survive Holiday Parties

1. Eat something healthy before you go- Have a small snack before going to the party so you aren’t ravenous when you arrive. This way you can make better choices at the buffet.
2. Bring something healthy- If you are going to a potluck, bring a healthy dish with you, preferably one that can act as a meal (example: mixed bean salad) so you know you will be able to eat something healthy.
3. Scan the buffet table before you grab a plate- Doing so will allow you to see all of the options and decide which ones are the best for you. Otherwise, you may end up with a huge plate by the time you get to the end.
4. Fill up on veggies- Most buffets or appetizers will include a vegetable tray. Snacking on fruits and veggies will leave less room for less nutritious items.
5. Eat a meal- Avoid grazing the entire evening and instead grab a plate and fill it at least ½ with veggies, and make sure you have a serving of lean protein (turkey!). Then go sit down and eat it at a table and enjoy it. This way you will end up eating a healthier meal AND feeling more satisfied with it, compared to grazing on appetizers all night.
6. Wait before getting seconds- It takes 20 minutes for your mind to realize that your stomach’s full. Don’t get up to get seconds right away, chances are you won’t need them.
7. Don’t hang around the food table- Once you’re done eating stay far away from the buffet table or kitchen (unless you’re helping clean up) to prevent grazing.
8. Watch your beverages- Most alcoholic beverages are loaded with calories and sugar. Not to mention the fact that your judgement will be impaired after a few.
9. Eat dessert!- Yes, you read that right. Eat a dessert, but not ten. You don’t have to try every cookie, square, and piece of cake. Instead choose the one dessert that you want the most (like your grandma’s homemade pie) enjoy it, and don’t go back for seconds. Keep the portion size reasonable; don’t be shy about asking to have half a piece.

Rachel Hewitt is a Kanata nutritionist at The Wellness Group, a multidisciplinary health facility, offering residents of Kanata chiropractic, massage and nutrition. She specializes in creating individual eating plans based on an individual's specific needs and goals.  To learn more about Rachel visit:http://www.rachelhewitt.com.

Kanata Chiropractor: How You Can Sleep Better

 

As someone who really struggles when I don’t sleep enough or very well, I am always on the lookout for ways to improve the quality of my sleep.

In my experience as a Kanata Chiropractor, when people think about improving their health and creating Lifetime Wellness, they always consider diet and exercise first; quality and quantity of sleep is rarely considered.

Six to eight hours of sleep per night seems to be optimum for most adults, and both too much and too little can have significant adverse effects on your health.  Sleep deprivation is such a chronic condition these days that most people don’t even realize that they suffer from it. 

Inadequate sleep results in excess secretion of cortisol, the stress hormone, which leads to insulin resistance, fat accumulation, and systemic inflammation. Interrupted or impaired sleep can also dramatically weaken your immune system, accelerate tumour growth, cause a pre-diabetic state, and impair your memory and performance on physical or mental tasks decreasing your problem solving ability.  Studies have also shown that people who sleep poorly receive fewer promotions, earn less, miss more days of work, and have decreased productivity.

Whether you have difficulty falling asleep, you wake up too often, or you don’t feel rested when you wake up in the morning you are bound to find some of the following tips and tricks helpful.

1. Get adjusted regularly.  Normal sleep requires your nervous system to deactivate certain centers in your brain to initiate deep sleep. Subluxations can prevent this shut down process from occurring.  Sensory input from painful joints and muscles may also keep your nervous system from properly shutting down at night.
2. Sleep in complete darkness. I’ve always known that sleeping with even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland's production of melatonin and serotonin and ultimately affect the quality of sleep.  However, in a recent study researchers also found that the sleeping in anything other than complete darkness may lead to depression.
3. Keep the temperature in your bedroom no higher than 21 degrees Celsius. Studies show that the optimal room temperature for sleep is optimal room temperature for sleep is quite cool between 16 to 20 degrees. 
4. Check your bedroom for electro-magnetic fields (EMF’s).   These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well. 
5. Move alarm clocks and other electrical devices away from your bed. If you have to use an alarm clock, keep it as far away from your bed as possible.  Make sure that the clock is out of view.
6. Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake.  
7. Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep.
8. Consider separate bedrooms. Recent studies suggest, for many people, sharing a bed with a partner or pets can significantly impair sleep, especially if the partner is a restless sleeper or snores. 
9. Get to bed as early as possible. Your body does a majority of its recharging between the hours of 11 p.m. and 1 a.m. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
10. Don't change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
11. Establish a bedtime routine.  The key is to find something that makes you feel relaxed (i.e. meditation, deep breathing, listen to relaxation CD’s), then repeat it each night to help you release the tensions of the day.
12. Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
13. Stay away from grains and refined sugars before bed. They will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep. 
14. Put your work away at least one hour before bed.  This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about what’s to come tomorrow.
15. No TV right before bed. It’s too stimulating to the brain, preventing you from falling asleep quickly. 
16. Start journaling. If you often lay in bed with your mind racing, it might be helpful to keep a journal or a grateful log and write down your thoughts before bed. 
17. Reduce or avoid as many drugs as possible.  Many drugs including both prescription and over the counter can affect the quality of your sleep.  
18. Avoid caffeine. At least one study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. Even an afternoon cup of coffee or tea may keep some people from falling asleep at night. 
19. Avoid alcohol. Although alcohol will make you feel drowsy initially, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.
20. Exercise regularly. Our bodies require 1 hour of exercise every day. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.
21. Lose excess weight. Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep. 
22. Avoid foods you may be sensitive to. This is particularly true for sugar, grains, and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 Sweet Dreams!

Dr. Michael Gibson is a Kanata chiropractor and the clinic director of The Wellness Group, a multidisciplinary health facility. He currently practices chiropractic in Kanata full time with a focus on educating and empowering his practice members to achieve abundant health and maximum quality of life. 

The Leaky Roof

 

Most people are so focused on their symptoms that they often neglect to address the cause of their discomfort. When the cause is obvious, people often make the right decision. For example, if you had a pebble in your shoe and it was bothering you, you wouldn’t take a pain killer or an anti-inflammatory to cover up the discomfort. You would recognize it was the pebble and you would take a moment to remove it from your shoe.

But, are headaches or back pain the result of an inadequate supply of aspirin in the bloodstream? Of course not. Yet, we chiropractors are often called in to “clean up the mess” associated with many chronic health problems.

Consider the leaky roof. It only leaks after it rains…it doesn’t leak all the time. If you called us in to clean the carpet after a bad rain, wouldn’t you want us to point out that the mess is not the real problem and direct your attention to the cause (the leaky roof)? Sure. But why?

Because you know that if we just “clean up the mess” we will have to do it again after the next rain. But, why wouldn’t someone want to fix the roof? Usually, the answer is that it is much cheaper to just clean up the mess than to fix the roof.  This is a misconception.

Over a 10 year period of time, the same money will be spent whether we fix the roof now or just clean up the mess every time it rains. The difference is that if we just clean up the mess, 10 years from now the roof will be in far worse condition than it is today and will require much more time, money, energy and effort to fix…if it is even fixable at that point. If we invest the time, effort and money to fix the cause of the mess now, then 10 years from now we are likely to have not had to continuously fix problems but will also have a “healthy” roof.

The decision is yours.

Dr. Michael Gibson is a Kanata chiropractor and the clinic director of The Wellness Group, a multidisciplinary health facility. He currently practices chiropractic in Kanata full time with a focus on educating and empowering his practice members to achieve abundant health and maximum quality of life. 

Chiropractor Kanata - Pain Relief Allergy Relief

http://www.mykanatachiropractor.com 

 

At The Wellness Group our mission is to help the Kanata community to achieve maximum health and quality of life through chiropractic, massage, and nutrition.

 

A Wellness Group Practice Member shares how she experienced pain relief, allergy relief and was able to walk better with chiropractic care.

 

(613) 271-8555

 

9-420 Hazeldean Road

Kanata, ON

K2L 4B2

 

Move Well!  Feel Well!  Be Well!

 

ryan pope, michael gibson, kanata chiropractor, chiropractic kanata, nutrition, massage, back pain relief, neck pain, headaches, ottawa, stittsville, health, lifestyle, wellness, massage therapy

 

Chiropractor Kanata Back Pain Relief Improved Performance

http://www.mykanatachiropractor.com 

 

At The Wellness Group our mission is to help the Kanata community to achieve maximum health and quality of life through chiropractic, massage, and nutrition.

 

One of the Wellness Group's Practice Members shares how his health improved and he experienced back pain relief and improved athletic performance under chiropractic care.  

 

(613) 271-8555

 

9-420 Hazeldean Road

Kanata, ON

K2L 4B2

 

Move Well!  Feel Well!  Be Well!

 

ryan pope, michael gibson, kanata chiropractor, chiropractic kanata, nutrition, massage, back pain relief, neck pain, headaches, ottawa, stittsville, health, lifestyle, wellness, massage therapy

 

Chiropractor Kanata The Wellness Group

http://www.mykanatachiropractor.com 

 

At The Wellness Group our mission is to help the Kanata community to achieve maximum health and quality of life through chiropractic, massage, and nutrition.

 

The Wellness Group Practice Members share how they experienced better health, and improved quality of life while under chiropractic care.

 

(613) 271-8555

 

9-420 Hazeldean Road

Kanata, ON

K2L 4B2

 

Move Well!  Feel Well!  Be Well!

 

michael gibson, ryan pope, kanata chiropractor, chiropractor kanata, chiropractic kanata, nutrition, massage, back pain relief, neck pain, headaches, ottawa, stittsville, health, lifestyle, wellness, massage therapy

 

Chiropractor Kanata - Arthritis Pain Relief

http://www.mykanatachiropractor.com 

 

At The Wellness Group our mission is to help the Kanata community to achieve maximum health and quality of life through chiropractic, massage, and nutrition.

 

One of the Wellness Group's Practice Members shares how she experienced better health and arthritis relief under chiropractic care.

 

(613) 271-8555

 

9-420 Hazeldean Road

Kanata, ON

K2L 4B2

 

Move Well!  Feel Well!  Be Well!

 

ryan pope, michael gibson, kanata chiropractor, chiropractic kanata, nutrition, massage, back pain relief, neck pain, headaches, ottawa, stittsville, health, lifestyle, wellness, massage therapy

 

Kanata Chiropractor - Better Sleep Less Neck Pain Better Health

http://www.mykanatachiropractor.com 

 

At The Wellness Group our mission is to help the Kanata community to achieve maximum health and quality of life through chiropractic, massage, and nutrition.

 

One of the Wellness Group's Practice Members shares how he experienced better health, less neck pain and better sleep while under chiropractic care.

 

(613) 271-8555

 

9-420 Hazeldean Road

Kanata, ON

K2L 4B2

 

Move Well!  Feel Well!  Be Well!

 

ryan pope, michael gibson, kanata chiropractor, chiropractic kanata, nutrition, massage, back pain relief, neck pain, headaches, ottawa, stittsville, health, lifestyle, wellness, massage therapy

 

Can Chiropractic Care Improve How the Body Deals With Stress?

 

Is Regular Chiropractic Care a part of your plan for Lifetime Wellness?  

In a landmark study published in the Journal of Vertebral Subluxation Research, chiropractors collaborating with researchers at the University of Lund found that chiropractic care could influence basic physiological processes affecting oxidative stress and DNA repair. These findings offer a scientific explanation for the positive health benefits reported by patients receiving chiropractic care. 

Dr. Christopher Kent, one of the authors explained, "Going through life, we experience physical, chemical, and emotional stress. These stresses affect the function of the nervous system. We hypothesized that these disturbances in nerve function could affect oxidative stress and DNA repair on a cellular level." 

"Oxidative stress, metabolically generating free radicals, is now a broadly accepted theory of how we age and develop disease," Kent continued. "Oxidative stress results in DNA damage, and inhibits DNA repair. DNA repair is the mechanism which fixes the damage caused by environmental impact." 

Chiropractors apply spinal adjustments to correct disturbances of nerve function. "Chiropractic care appears to improve the ability of the body to adapt to stress," continued Kent. 

Surrogate Indication of DNA Repair in Serum After Long Term Chiropractic Intervention – A Retrospective Study

 

Dr. Michael Gibson is a Kanata chiropractor and the clinic director of The Wellness Group, a multidisciplinary health facility. He currently practices chiropractic in Kanata full time with a focus on educating and empowering his practice members to achieve abundant health and maximum quality of life. 

Germs: Friend or Foe?

 

According to Louis Pasteur's widely accepted germ theory many illnesses are carried by these micro-organisms and we must protect ourselves and our children from them. FOE. Conversely, the human bowel could not function without digestive bacteria. FRIEND. Well, which is it? Friend or Foe?

Let us re-visit the germ theory. If we are at the mercy of these little foes called bacteria and viruses in our environment, then why aren't we all affected? Have you ever wondered why a group of people exposed to an equal measure of the same germs, respond differently? Take the recent swine flu for instance, why did some die, some got sick and got better, and others were unaffected? If we were truly at the mercy of this virus, wouldn't we all be dead? This may sound a little extreme, but why are some affected and others untouched? Is it bad luck? Is it sheer chance? Or are there other factors at play here?

Germs are scientifically classified as opportunistic species. This means that they can only "attack" if and only if, given the opportunity. The opportunity meaning, of course, a weak host, or person with a weakened immune system. If your immune system is weak you have now become a target, you are now an opportunity. This can easily be seen in the increased susceptibility of the elderly, the very young, or in extreme cases such as people with AIDS. For example, an Aids patient can simply die from the common cold due to the decreased function of the immune system. So are germs really the culprit? Are we victims of germs? Or are we victims of a weakened immune system? 

This raises some serious controversy, does it not? Could the Germ Theory be incomplete? In reality, we are responsible for keeping our immune system strong. In so doing, these germs have little, if any opportunity to attack. So the question remains, how do we strengthen our immune system? Eat well, exercise regularly, limit stress, and decrease our toxic loads. That's how! Does this give a 100% guarantee that we will never get sick? Absolutely not, but chances are greater of speedy recovery, less severity, and less frequency of illness. If your immunity is strong, your body will be able to fight viruses and bacteria with greater ease, well before symptoms manifest. In fact, with a stronger immune system you may even be oblivious to the fact that your body is eliminating a virus, bacteria, or toxin. Good health is your greatest defence against any illness or disease. Ah yes, the father of the germ theory himself, Louis Pasteur, condemned his own theory when he said, "The seed (germ) is nothing, the soil (body)" is everything. That is a quote worthy of recognition!

The truth is that bacteria and viruses are everywhere, and have always been an essential part of nature. They exist everywhere, from the surface of our skin, to the picture frame on the wall, and largely go unnoticed. Will you be the host for these opportunistic species? I know I won't.

Germs: Friend or foe? The choice is yours.

 

Dr. Ryan Pope is a Kanata chiropractor at The Wellness Group, a multidisciplinary health facility in Ontario, Canada. He currently practices chiropractic in Kanata full time with a focus on educating and empowering his practice members to harness the innate intelligence of the body to heal itself through the chiropractic lifestyle.

The Wellness Group - Kanata - Chiropractic, Massage & Nutrition - Testimonial

 http://www.mykanatachiropractor.com 

 

At The Wellness Group our mission is to help the Kanata community to achieve maximum health and quality of life through chiropractic, massage, and nutrition.

 

One of the Wellness Group's Practice Members shares how her health improved and her life changed under chiropractic care.   

 

(613) 271-8555

 

9-420 Hazeldean Road

Kanata, ON

K2L 4B2

 

Move Well!  Feel Well!  Be Well!

 

ryan pope, kanata chiropractor, chiropractic kanata, nutrition, massage, back pain relief, neck pain, headaches, ottawa, stittsville, health, lifestyle, wellness, massage therapy

 

Lifetime Wellness Strategy: How to Avoid Foot Problems

Growing up playing hockey we were always told that to succeed we would have to do whatever it took to win. To lay it all on the line. To sacrifice our bodies for the sake of a victory and the team. Well, being the good teammate that I was during one game in an attempt to block a shot I skated into a 90 mile an hour slap shot. I was successful as the puck ricocheted off my foot and into the corner. My teammates cheered. I winced on the ice in pain.

It turns out my foot was broken, I couldn't walk but I could skate so I (very stupidly) continued to play for months. My foot was either in my skate or in an aircast for 3 months. Needless to say, my foot has never recovered and to this day every time I take a step the arch in my left foot collapses inward towards the floor sending stress into my knee and pelvis.

My foot problems stem from an injury, however for the majority of people this isn't the case. So the question is why are so many people suffering from foot problems?

In my opinion one of the biggest reasons is that we were not designed to walk on hard surfaces like tile, marble, wood, or concrete. We were designed to walk on grass, dirt, sand, mud, and other natural terrain. These natural softer terrains are more conforming to the shape and structure of the foot, thereby keeping the arch supported, and causing the muscles, ligaments and tendons of the foot and ankle to work the way they were designed.

There is also much evidence that invention of shoes have created the problem. When we wear shoes, especially those with padding, the body senses lack of movement and information from the sensory structures in the foot. The body starts tightening up muscles reducing range of motion, atrophying the muscles, and decreasing foot awareness and control. As the muscles weaken this creates a greater stresses on the ligaments causing them to stretch and the arch to collapse.

Several years after my injury, I started to realize that I was starting to lose the function and coordination in my damaged left foot. Fortunately, I had better advice this time around and worked with a chiropractor and physiotherapist who guided me through the proper rehabilitation process. For over a year I worked daily on re-building the arch and mechanics of my foot. The results were great, I watched as my arch returned to near normal; my balance and stability considerably improved. However, I like most people, spend a lot of time on hard surfaces, and even with my new and improved foot, I started to notice that not only would I suffer from Plantar Fasciitis but my knee would also start to swell. This is when I was first introduced to custom orthotics.

Like padded shoes custom orthotics are supposed to offer people with flat feet or high arches "support" to improve the biomechanics of the foot, knee, and pelvis. The problem here is that offering more support to muscles that are already weak and ligaments that are already lax is only going to enable more of the same. The only way to correct the problem is to strengthen them with foot exercises and going barefoot as often as possible.

Yes, your drug may help with heart disease, but it isn't fixing the problem. Yes, orthotics may temporary relieve your foot pain, but it isn't fixing the problem. What fixes the problem? Getting enough sleep, eating correctly, and exercising is the only way to Lifetime Wellness. Proper mobility and rehabilitation work for the latter. And getting off the hard surfaces and standing in one spot all day.

For me orthotics have worked and continue to work beautifully, I am able to stand and walk on concrete, pavement, and other hard surfaces for long periods of time without any pain or swelling. Now obviously, a better solution would be to avoid standing and running on hard surfaces for long periods of time but if you're someone like me who has a job that requires it, it may not be realistic for you to quit your job. So as you can see there are certain instances where orthotics can be used effectively. However, remember that orthotics do not fix the problem; make absolutely sure you are concurrently rehabilitating your feet.

When you are walking or running the best thing you can do is to get off the concrete. Ideally, everyone should do true trail or cross-country walking or running. The terrain should be soft, constantly changing and unstable. Walk or run on beaches or grass, hop over logs and benches, go up and down hills, and scramble over rocks. This is what we were designed to do!

Obviously, most people don't have access to the beach. Be creative; do anything you can to vary your surface, and to get off the concrete every chance you get. Put parks on your route whenever possible. If it's a small one, run or walk around it on the grass five times before continuing. No park? Use people's lawns! Getting the idea? Just do anything you can think of to keep changing the stresses on your body. Not only will this prevent injury, but it will make you much stronger.

I also believe that going barefoot is the best solution we can do to help counteract atrophy of the feet. While if you have pain or worse symptoms then specific work may be needed, barefoot helps rebuild the feet especially if agility and balance work are incorporated effectively. I will elaborate more on this in a future article.

Dr. Michael Gibson is a Kanata chiropractor and the clinic director of The Wellness Group, a multidisciplinary health facility and the creator of Lifetime Wellness. He currently practices chiropractic in Kanata full time with a focus on educating and empowering his practice members to achieve abundant health and maximum quality of life. 

Cows, Colic & Chiropractic

 

Colic refers to persistent and most often violent crying for no apparent reason in otherwise healthy and thriving infants. It can strike from 2 weeks following birth to 3 months or longer leaving parents in a constant state of distress over their babies.  Causes of colic include, but are not limited to: gas, lactose intolerance, food allergies, constipation, and structural weakness of the diaphragm area. 

There is a growing body of research linking cow's milk allergies, protein allergies and lactose intolerance with colic. If there is a history in either parent of colitis, IBS, milk allergies or asthma, research recommends that avoiding milk during the last trimester and during lactation has been shown to be extremely beneficial in preventing early sensitivities. Lactose sensitivities are a major concern for both formula and breastfed babies.  

A good quality probiotic used for the mother, as well as, the baby is a good health strategy.  A collection of studies have demonstrated that good bacteria within the gut flora are beneficial for common childhood afflictions such as eczema and colic by allowing the body to facilitate digestion and absorb important nutrients.  For breast feeding mothers it is also strongly recommended to drink plenty of water.  In fact, a mother generally needs to be consuming approx. 3 liters a day when breast feeding.  Lastly, allow time to burp your baby. It is recommended for formula fed babies to be burped after every ounce, and for breastfed babies attempt to burp after they come off the breast for a rest or when they complete the breast.

Overall, a healthier nervous system promotes a healthier baby.  Whether the issue involves improper digestion, lactose intolerance, food allergies, constipation, or structural weakness of the diaphragm, one thing is for certain: the nervous system plays an integral role.  Nerve dysfunction will inevitably cause a decrease in function in the system which it innervates.  It is my suggestion that if you feel that something may be amiss with your baby have them assessed by a chiropractor proficient in evaluating babies. 

Dr. Ryan Pope is a Kanata chiropractor at The Wellness Group, a multidisciplinary health facility. He currently practices chiropractic in Kanata full time.

The Wellness Group is Celebrating its 2nd Birthday!

Join in the fun on Saturday, November 6th, from 10am to 2pm.

 

 

There will be lots of healthy, nutritious food provided by the Natural Food Pantry and we have invited some of Kanata’s finest health experts who will be present to answer all of your questions about health & wellness and provide the following complimentary services:

• Comprehensive Chiropractic Exam with Chiropractors Dr. Michael Gibson & Dr. Ryan Pope (by appointment)
• Body Composition Testing with Holistic Nutritionist Rachel Hewitt
• 5-minute Chair Massage with Massage Therapists Kristin McCaig & Sara Grace Petrunewich
• Blood Pressure Testing with Personal Trainer Pat Fleming
• 15-minute Reiki Sessions with Reiki Practitioner Candice McMullen

Be here to receive one of our great door prizes:

• 1 month of Chiropractic Care ($656 value)
• 4 half hour massages ($45 value each)
• 1 nutritional consultation ($150 value)
• 1 one hour Reiki session ($70 value)
• 1 fitness assessment ($95 value)
• 1 month of cardio-kickboxing ($100 value)
• and many more…

The comprehensive, non-invasive Chiropractic evaluation to determine the effect of stress on your nervous system ($60 value) is by appointment only.  As always, this will be a very popular event, so please encourage your family, friends and co-workers to reserve their appointment today; space is limited.

 

 

See you there!

Dr. Michael Gibson is a Kanata chiropractor and the clinic director of The Wellness Group, a multidisciplinary health facility. He currently practices chiropractic in Kanata full time with a focus on educating and empowering his practice members to achieve abundant health and maximum quality of life. 

The Wellness Group - Kanata - Chiropractic Massage Nutrition - Birthday Party

http://www.mykanatachiropractor.com 

The Wellness Group is Celebrating its 2nd Birthday!

Join in the fun on Saturday, November 6th, from 10am to 2pm.  There will be lots of healthy, nutritious food provided by the Natural Food Pantry and we have invited some of Kanata's finest health experts who will be present to answer all of your questions about health & wellness and provide the following complimentary services:

• Comprehensive Chiropractic Exam with Chiropractors Dr. Michael Gibson & Dr. Ryan Pope (by appointment)

• Body Composition Testing with Holistic Nutritionist Rachel Hewitt 

• 5-minute Chair Massage with Massage Therapists Kristin McCaig & Sara           Grace Petrunewich

• Blood Pressure Testing with Personal Trainer Pat Fleming

• 15-minute Reiki Sessions with Reiki Practitioner Candice McMullen

 

Be here to receive one of our great door prizes:

• 1 month of Chiropractic Care ($656 value)

• 4 half hour massages ($45 value each)

• 1 nutritional consultation ($150 value)

• 1 one hour Reiki session ($70 value)

• 1 fitness assessment ($95 value)

• 1 month of cardio-kickboxing ($100 value)

• and many more...

 

 

(613) 271-8555

9-420 Hazeldean Road

Kanata, ON

K2L 4B2

Move Well!  Feel Well!  Be Well!

 

michael gibson kanata chiropractor chiropractic kanata ON  nutrition massage back pain relief  neck headaches ottawa stittsville health lifestyle wellness ryan pope rachel hewitt kristin mccaig nutrition massage therapy

 

Ensure "Nutrition" Shake Review

 

Guest Blog by: Holistic Nutritionist Rachel Hewitt

I was recently speaking with someone who needed to gain weight. Of course, her doctor recommended Ensure meal replacement shakes. At first glance, Ensure sounds like a great option.

According to Ensure’s website:

“Each bottle of #1 doctor recommended Ensure is a source of complete, balanced nutrition. Every shake is packed with 24 essential vitamins and minerals, including antioxidants. Enjoy Ensure for breakfast, lunch, or a delicious between-meal snack.” It also contains “Omega-3s to support heart health”.

Sounds great doesn’t it? Well, until you look at the ingredients list:

WATER, CORN MALTODEXTRIN, SUGAR (SUCROSE), CORN SYRUP, MILK PROTEIN CONCENTRATE, COCOA POWDER (PROCESSED WITH ALKALI), SOY OIL, SOY PROTEIN ISOLATE, CANOLA OIL;LESS THAN 0.5% OF: CORN OIL, CALCIUM PHOSPHATE, POTASSIUM CITRATE, SOY LECITHIN, MAGNESIUM PHOSPHATE, MAGNESIUM CHLORIDE, NATURAL AND ARTIFICIAL FLAVORS, SALT (SODIUM CHLORIDE), SODIUM CITRATE, CARRAGEENAN, CHOLINE CHLORIDE, ASCORBIC ACID, POTASSIUM CHLORIDE, DL-ALPHA-TOCOPHERYL ACETATE, ZINC SULFATE, NIACINAMIDE, FERROUS SULFATE, CALCIUM PANTOTHENATE, COPPER SULFATE, MANGANESE SULFATE, CHROMIUM CHLORIDE, FD&C RED #3, VITAMIN A PALMITATE, THIAMINE CHLORIDE HYDROCHLORIDE, PYRIDOXINE HYDROCHLORIDE, RIBOFLAVIN, FOLIC ACID, BIOTIN, SODIUM SELENATE, POTASSIUM IODIDE, SODIUM MOLYBDATE, PHYLLOQUINONE, CYANOCOBALAMIN, AND VITAMIN D3.

Sugar is the third ingredient, followed by corn syrup! Then of course there are all the genetically modified, pro-inflammatory oils like soy, canola, and corn oil. And you can’t forget the artificial flavours and colours. Yum!

And when you read the fine print, you find out that the antioxidants it contains vitamins C, E and Selenium which are all made in a lab and present in quantities lower than the RDA (which are vastly underestimated as is). The Omega-3s Ensure brags about is a small amount of plant based ALA, hardly enough to have any effect on heart health, especially when you take into consideration all of the other unhealthy oils you are consuming when you drink Ensure.

So if you are looking for a healthy, easy snack or meal replacement, the best option is……to eat food. Fruits, vegetables, nuts, seeds, healthy protein bars are all better options than drinking a bottle of Ensure (and they will have WAY more natural antioxidants and healthy oils). You can also make your own healthy shake at home or at work, it just takes a little planning ahead. If you are in pinch, go to Booster Juice.

Easy Recipe for homemade smoothie:

Ingredients:

• ½ cup fruit (frozen berries, banana, pineapple, whatever you have on hand)

• 1 cup liquid (water, almond milk, rice milk, etc.)

• 1 scoop good quality protein powder (I like SunWarrior)

• 1 TBS good fat (flax, chia, hemp seeds or the oils of these)

• Ice cubes (optional)

Directions:

Blend and enjoy!

Note: If you need to gain weight it’s best to consult with a Nutritionist. There are usually other factors involved other than simply the number of calories consumed.

Rachel Hewitt is a Kanata nutritionist at The Wellness Group, a multidisciplinary health facility, offering residents of Kanata chiropractic, massage and nutrition. She specializes in creating individual eating plans based on an individual's specific needs and goals.  To learn more about Rachel visit: http://www.rachelhewitt.com.

Kanata Chiropractic Massage Nutrition - The Wellness Group Success Story

 http://www.mykanatachiropractor.com 

 

At The Wellness Group our mission is to help the Kanata community to achieve maximum health and quality of life through chiropractic, massage, and nutrition.

 

One of the Wellness Group's Practice Members shares how her health improved and her life changed under chiropractic care.  

 

(613) 271-8555

 

9-420 Hazeldean Road

Kanata, ON

K2L 4B2

 

Move Well!  Feel Well!  Be Well!

 

michael gibson, kanata chiropractor, chiropractic kanata, nutrition, massage, back pain relief, neck pain, headaches, ottawa, stittsville, health, lifestyle, wellness, massage therapy

 

Halloween Health & Safety Tips

 

Believe it or not Halloween is right around the corner, and although it’s a lot of fun for the kids it can also be very harmful to their health and our environment.

So to help keep it “green” this Halloween the Environmental Working Group (EWG) has come out with a list of recommendations.  If you haven’t heard of EWG before I strongly recommend you check out their website.  

EWG has a dedicated team of scientists, engineers, policy experts, lawyers and computer programmers who pore over government data, legal documents, scientific studies and their our own laboratory tests to expose threats to our health and the environment, and to find solutions. 

Of particular interest is Skin Deep, a safety guide to cosmetics and personal care products. This database has an extensive list of health and beauty products along with a scoring system that rates each product in terms of their toxicity and harm to the body.  This is really important information to help you diminish chemical toxins and create Lifetime Wellness. 

As suggested on their website here are EWG’s recommendations for a healthy and fun Halloween:

1. Pick play-makeup carefully. Many children like to wear colourful cosmetics as part of their costumes.  If they do, make sure they're using safer products and applying them as directed. Visit cosmeticsdatabase.com to look up your products and find safer ones.  (I personally go to this site every time I need something to buy something new.)

Kids should avoid:

• Face paints can contain lead, which can impact brain development at extremely low doses, as well as nickel, cobalt and chromium, which can cause skin sensitization and contact dermatitis.
• Lipstick can contain hidden lead. Because little ones tend to eat almost as much as they put on their lips, it is best to avoid lipstick all together. Opt instead for a shiny beeswax-based lip balm.
• Nail polish often contains dibutyl phthalate and toluene, chemicals linked to hormone disruption and cancer. If nail polish can’t be avoided, choose carefully by using cosmeticsdatabase.com.
• Cosmetics in powder form can easily be inhaled. Depending on the particle size, the powder can lodge in children’s nasal passages and even lungs – where it may cause damage.
• Fragrance products. Read ingredient labels and avoid products listing “fragrance” – EWG research found that fragrances may contain allergens or hormone-disrupting chemicals.

2. Skip the (coloured) hairspray. Many hairsprays contain toxic chemicals and fragrance. Kids can easily breathe in sprays. Instead, find a great hat or wig at a second-hand store; or create a great hair-do with ribbons, barrettes and safer, non-spray hair products.

3. Burn more eco-friendly candles - if at all. Candles can off-gas toxic compounds. Choose fragrance-free candles made from bee, palm or soy wax. Traditional paraffin-wax candles are made from petroleum by-products.

4. Don’t wear synthetic facemasks or teeth. Masks and fake teeth are made from a variety of synthetic materials that aren’t always labelled. Plastics may be softened with endocrine-disrupting phthalates.  Rather than cover your head in unknown, possibly toxic materials, make your own mask from simple materials or try a half-face, masquerade-style mask instead.

5. Offer treats that you would like your kids to receive. Hand out items that have fewer, more natural ingredients.

6. Create a low-impact costume. Rather than buying a new costume, get creative with items you already own or can get used at a local resale shop or from friends. Consider a costume swap at school or among friends.

7. If you are going to a party or planning a quick meal, skip the single-use dinnerware. Choose a more sustainable option, like compostable products.

8. Decorate naturally. Grab pumpkins, gourds and hay bales from a local farm to create a haunting scene and reuse decorations from year to year.

Happy Halloween!

Dr. Michael Gibson is a Kanata chiropractor and the clinic director of The Wellness Group, a multidisciplinary health facility. He currently practices chiropractic in Kanatafull time with a focus on educating and empowering his practice members to achieve abundant health and maximum quality of life. 

Kanata Chiropractic Massage Nutrition - The Wellness Group Office

 http://www.mykanatachiropractor.com

At The Wellness Group our mission is to help the Kanata community to achieve maximum health and quality of life through chiropractic, massage, and nutrition.

Take a tour of our Kanata Office and meet our team of health profesionals. 

(613) 271-8555

9-420 Hazeldean Road

Kanata, ON

K2L 4B2

Move Well!  Feel Well!  Be Well!

michael gibson, kanata chiropractor, chiropractic kanata, nutrition, massage, back pain relief, neck pain, headaches, ottawa, stittsville, health, lifestyle, wellness, massage therapy

What's Wrong With Our Food System?

I came across this awesome video of 11 year-old Bike Baehr talking about what's wrong with our food system that I thought you'd enjoy...

In Canada over 26% of children and youth (1.6 million children) are considered overweight or obese.  

I hope kids (and parents) everywhere are watching and listening!  Way to go Birke!

Dr. Michael Gibson is a Kanata chiropractor, the clinic director of The Wellness Group, a multidisciplinary health facility and the creator of Lifetime Wellness. He currently practices chiropractic in Kanata full time with a focus on educating and empowering his practice members to achieve abundant health and maximum quality of life. 

Nutrition DO's & DON'Ts - Part 2

 

Now for my list of Nutrition DON’Ts to achieve Lifetime Wellness:

DON’T: Drink sweetened “energy drinks” (like Red Bull) and “sweetened teas” (like Snapple and Arizona), soft drinks, tap water, and performance drinks used outside of workouts (like Gatorade).

DON’T: Use coffee and caffeine as an energy crutch in place of inadequate sleep and healthy lifestyle habits.

DON’T: Consume GMO (Genetically Modified) or conventional dairy products due to hormone, pesticide, antibiotic, allergenic and immune-suppressing agents.

DON’T: Consume eggs from chickens commercially raised in cages, and fed with grains, hormone, pesticides and antibiotics. Go organic!

DON’T: Consume trans fats and partially hydrogenated, canola, cottonseed, corn, soybean, all other polyunsaturated (safflower, sunflower, etc.) oils, margarine, vegetable shortening, and deep-fried foods.

DON’T: Consume fast foods that are chemically treated, deep-fried, insulin stimulating that are devoid of nutritional value including French fries, onion rings, burgers, hot dogs, etc…

DON’T: Consume fruits that are GMO, remotely grown, or conventionally grown with soft edible skins. Try and find local, organic alternatives.

DON’T: Consume fruit and vegetable juices with added sugar or that are heat processed, or pesticide laden. Limit your total juice consumption even if it’s organic.

LIMIT or AVOID: Your consumption of wheat, rice, corn, oats, cereals, breads, pasta, muffins, rolls, waffles, pancakes, croissants, baguettes, crackers, donuts, danishes, tortillas, pizza, other grains including: barley, millet, rye, quinoa, and amaranth and other baked and processed high-carb foods. Even limit whole grains due to higher levels of objectionable phytates, lectins and gluten.

DON’T: Consume high carbohydrate, sugar or flour based, heavily processed treats including: cookies, cake, brownies, pies, candy, candy bars, ice cream, donuts and popsicles.

DON’T: Consume peanuts and soybeans due to high insulin response and lectin content.

DON’T: Consume commercially grown, grain-fed, ranch animals with concentrated hormones, pesticides and antibiotics. Avoid smoked, cured, or nitrate-treated meats like hot dogs, salami, etc…

DON’T: Consume processed foods. If it comes in a wrapper think twice!

DON’T: Consume cheap, bulk-produced vitamins and supplements with additives, fillers, binders, lubricants, extruding agents, and other synthetic chemicals.

DON’T: Consume vegetables that are GMO, remotely grown, or conventionally grown with large surface areas or edible skins like leafy greens and peppers. Try and find local, organic alternatives.

Please remember that these are general recommendations and may not be suitable for everyone. Please consult with a Holistic Nutritionist if you are unsure.

Thanks again to Mark Sisson for the backbone of this list. I highly recommend his book The Primal Blueprint.

Dr. Michael Gibson is a chiropractor in Kanata, ON and the clinic director of The Wellness Group, a multidisciplinary health facility. He currently practices chiropractic in kanata full time with a focus on educating and empowering his practice members to achieve abundant health and maximum quality of life.

Nutrition DO's & DON'Ts

 

The most frequently asked questions I get in practice always have something to do with nutrition. What should I eat? or What shouldn’t I eat?

So I’ve come up with a list of my recommended DO’s and DON’Ts to help you achieve Lifetime Wellness.

DO: Drink lots of filtered water. Divide your body weight measured in pounds in half and drink that many ounces.

DO: Enjoy dairy in moderation as long as it’s raw, fermented, high-fat and organic.

DO: Enjoy fresh, local, organic eggs, especially the yolks for their high omega-3 content.

DO: Enjoy fats and oils including: coconut, dark roasted sesame, extra virgin olive, hi-oleic sunflower/safflower, palm, high omega-3 oils (cod-liver, krill, salmon, sunflower seed, hemp seed). Be sure to refrigerate and use quickly. Coconut oil is best for cooking.

DO: Enjoy wild-caught fish from remote, pollution-free waters. Small, oily, cold water fish such as anchovies, herring, mackerel, salmon and sardines are best.

DO: Enjoy fruits that are locally grown, organic, preferably in-season. Berries are a great choice. Moderate your intake of dried fruit and those with higher glycemic/lower antioxidant values. Wash thoroughly.

DO: Enjoy fresh-squeezed organic juices in moderation.

DO: Enjoy dark chocolate with high cocoa content and alcohol sensibly, preferably red wine.

DO: Enjoy organic, free-range, grass-fed, hormone-free meats and fowl.

DO: Enjoy nuts, seeds and their derivative butters as a high omega-3, nutritious snack. Refrigerate and use butters quickly.

DO: Enjoy sweet potatoes (yams) instead of white and brown potatoes in moderation.

DO: Incorporate a multivitamin/mineral/antioxidant formula (I use Living Fuel), omega-3 fish oil capsules (I use Metagenics), probiotics (I use Seroyal), and protein powder (I use Sunwarrior Vegan Protein).

DO: Enjoy locally grown, organic, in-season vegetables. Wash thoroughly. DO: Enjoy wild rice in moderation instead of white or brown rice.

Look out for PART 2 of this article later this week when I’ll present my list of nutrition DON’Ts.

Thanks to Mark Sisson for the backbone of this list. I highly recommend his book The Primal Blueprint.

Dr. Michael Gibson is a Kanata chiropractor and the clinic director of The Wellness Group, a multidisciplinary health facility. He currently practices chiropractic in Kanata full time with a focus on educating and empowering his practice members to achieve abundant health and maximum quality of life. 

Do We Really Need to Supplement with Omega-3 Fatty Acids?

 

Conclusive scientific evidence indicates that the Western diet is dangerously deficient in EPA and DHA Omega-3 fatty acids. Research shows this is a common causal factor in pandemic levels of illness and suffering.

Thousands of scientific studies prove the necessity of supplementation with EPA/DHA Omega-3 fish oil. Here are some of the facts:

Fact: Omega-3 Fatty Acids are ESSENTIAL for health and wellbeing. – Dietary sufficiency is necessary for the proper function of the heart, the brain and every other cell, tissue, organ and gland in the body.

Fact: Just as with vitamins and minerals, your brain and body cannot make EPA/DHA Omega-3 fatty acids so they must be consumed in the diet.

Fact: For these reasons scientists refer to EPA/DHA Omega-3 fatty acids as ESSENTIAL fatty acids (E.F.A.s). They are absolutely essential for proper cell function and for health and they MUST be consumed in the diet.

Fact: The North American (Western) diet is DANGEROUSLY DEFICIENT in EPA/DHA from Omega-3’s. – This deficiency is implicated as a causal factor in alarming numbers of preventable illnesses and disease-related deaths worldwide.

Fact: Traditionally we consumed sufficient amounts of EPA and DHA Omega 3 fatty acids by eating wild game meat and wild fish.

Fact: EPA and DHA are NOT found in grain fed domesticated animals such as cows, pigs, lambs, chickens, and turkeys.

Fact: Farmed fish does NOT contain sufficient amounts of EPA and DHA Omega-3 fatty acids. Although wild fish does contain sufficient amounts of EPA and DHA, virtually all sources are now so toxic with mercury, dioxins, and other pollutants that they are not safe to consume in sufficient amounts.

Fact: Vegetable sources of Omega-3 fatty acids like flax seed DO NOT contain EPA or DHA. Furthermore, research indicates that vegetable sources cannot be converted to EPA and DHA within the human in sufficient amounts.

Fact: We are genetically designed to consume EPA and DHA directly, not to convert them from vegetable sources.

Fact: The only way to safely consume adequate amounts of EPA/DHA is through supplementation with fish oil.

Fact: EPA and DHA Omega-3 fatty acids are so important because they are the main component of the brain neurons and all cell membranes. This is why DHA is the main component of healthy human breast milk.

Fact: Deficiency in EPA/DHA Omega-3 fatty acids is implicated as a causal factor in virtually all the common illnesses and causes of disease-related death in the Western world. EPA and DHA deficiency in infants and children has been shown to be a causal factor in development, learning, and behaviour problems such as ADHD as well as vision, digestive and skin disorders. EPA and DHA deficiency in teens and adults has been shown to be a causal factor in breast, colon, and prostate cancers, heart disease, strokes, diabetes, arthritis, high cholesterol, high blood pressure, depression, skin disorders, digestive disorders, chronic pain, vision problems, hormonal problems, and pregnancy complications including improper fetal development, premature birth and postpartum depression. EPA and DHA deficiency in the elderly has been shown to be a causal factor in diabetes, high blood pressure, mood disorders, osteoporosis, arthritis and Alzheimer’s.

Fact: It is absolutely necessary to consume a pure, pristine, and toxin free source of EPA and DHA Omega 3 fatty acids for health, vitality and quality of life. This is literally required from conception to the time we pass from this earth.

Omega-3 essential fatty acids (EFAs) are some of the most essential nutrients for human health ever identified!

Dr. Michael Gibson is a Kanata chiropractor and the clinic director of The Wellness Group, a multidisciplinary health facility. He currently practices chiropractic in Kanata full time with a focus on educating and empowering his practice members to achieve abundant health and maximum quality of life. 

Are You Suffering from Self-Inflicted Stress?

 

Do you wake up feeling as though you haven’t slept at all, or maybe you’ve just dozed here and there? Do you have trouble completing a sentence before racing on to your next thought? Are you sick fairly often? Are you easily irritated? Are you stressed out about your spouse, your kids, your job, your family, your aging parents, your health, your money problems, your future?

If you answered ‘yes’ to any of these questions, you are not alone. You probably suffer from stress along with the better part of the human race and the bad news is, you are largely responsible for it! But that is also the good news, since you can do something about it.

Most of the time when you think of stress, you think of the emotional kind, the kind that comes from too much to do, or a deadline you’re in danger of missing.  But that’s only one kind; there are actually three different kinds of stress.

1. PHYSICAL STRESS. You sit at a computer all day. Your child watches too much television or plays video games long periods. You are overweight, perhaps even obese. Your posture is less than supportive. You’ve been involved in an automobile accident.
2. CHEMICAL STRESS.  What are your eating habits? Soda and chips rather than water and fruit? How about where you live: is there a lot of pollution, smog, unclean air, water with heavy metals? Do you eat a lot of fast food? Smoke cigarettes or drink too much alcohol? How about recreational or prescription drug use?
3. EMOTIONAL STRESS. These run the gamut from money problems, marital or relationship problems, aging parents, a tyrant for a boss, death of a loved one, a new job, moving to a new location.

All of these situations cause stress to the body that may compromise your nervous system and interfere with the ways in which your brain communicates with your body. The best way to cope with stress is to be aware of the three kinds, how they affect your life, and how you choose to respond to them. Change your thinking and you change your reaction to stress.

You can choose to eat better, get more exercise, talk over the situation with a trusted friend or professional. Try a fresh perspective. Focus on the good in your life, with gratitude for all you have. Do something nice for yourself. Meditate. Learn to shut out the disquieting voices in your head that cause stress in your life and replace them with positive thinking.  Al of these strategies will help you on your road to Lifetime Wellness .

Dr. Michael Gibson is a Kanata chiropractor and the clinic director of The Wellness Group, a multidisciplinary health facility. He currently practices chiropractic in Kanata full time with a focus on educating and empowering his practice members to achieve abundant health and maximum quality of life. 

 

10 Strategies for Lifetime Wellness

 

Here are my 10 Strategies for Lifetime Wellness:

1. Regular Chiropractic Care

First and foremost, we must ask the question, “Why do people get sick?”  We now know that the majority of health problems are caused by stress: physical, chemical and emotional.  Examples of physical stress include accidents, falls, inactivity, and sitting for too long.  Chemical stressors include smoking, alcohol, processed and preservative filled foods, drugs (including pharmaceuticals) and environmental toxins.  It is well accepted that the most prevalent and detrimental type of stress is emotional.  Emotional stress can have many sources and is different for everyone, but the most common sources include relationship issues, financial concerns, low self-esteem and social pressures.  The good news is that we were born with a nervous system that is capable of adapting to stress, so we don’t get sick every time we have a stressful experience.  Because of the stressful world we have created for ourselves, I don’t think it is realistic to completely eliminate negative stress from our lives completely, but a healthy lifestyle that includes practicing the 10 Strategies for Lifetime Wellness will certainly reduce the total amount of negative stress you experience and help to ensure that your nervous system continues to function as designed and manage the negative stressors it encounters.  At the same time, regular chiropractic care keeps your nervous system healthy and better able to adapt the negative stressors you can’t control.

2. Drink Lots of Clean Water

Your body is 80% water and without it we could not live more than a few days.  Only nerve function and oxygen are more important for life than water.  It is crucial for circulating nutrients around the body, internal cellular health, regulating body temperature, and joint lubrication.  Daily water requirements can be calculated by dividing your body weight in pounds by two.  That number is the number of ounces of water you should consume daily.  Add 2 glasses of water per day for each cup of coffee, tea, pop or serving of alcohol you consume.  The type of water you consume is also very important.  Tap water, despite the regulations that supposedly keep it pure, is filled with harmful toxins including: prescription drugs, rocket fuel, heavy metals, chlorine and fluoride.  Currently, the best way to ensure that you are getting pure, healthy water is to use a reverse osmosis filter in your home.

3. Get Enough Sleep

Sleep is one of your most precious resources.  Just like exercise, the health benefits you receive every night from sleep depend on how long you sleep and the quality of it.  Getting enough quality sleep is essential to ensure that your body has enough energy to meet the physical, mental, and emotional demands of life.  Sleep deprivation is such a chronic condition that most don’t even realize they are suffering from it.  Sleep deficit can have serious and far reaching effects on your health including: a decreased ability to concentrate and focus, a heightened physiologic response to mildly stressful events, a weakened immune system, increased susceptibility for heart disease, cancer and diabetes.  The latest research suggests that more or less than 7 hours of sleep per day, including naps, has a harmful effect on your health.

4. Remember to Breathe

Breathing correctly can be as powerful as it is simple.  The typical person only uses about 20 percent of their lung capacity, but with practice can tap into their lung’s full potential.  Providing the cells of the body with more oxygen can result in significant improvements in general health, mood and energy.  It is easy to develop good breathing habits, but it takes practice.  Start by focusing your attention on your breathing and bring the number of respirations from a standard of 12 per minute down to as few as 4 per minute.  One common technique is called “4-7-8 Breathing” in which you inhale to the count of  four, hold the breath to the count of seven, and slowly exhale to the count of eight.  Focus on breathing in through your nose instead of your mouth.

5. Exercise

Exercise and movement are required nutrients that industrialized societies are deathly deficient in.  The human body requires daily movement and exercise in order to function optimally.  However, just as with your diet, it’s important to vary your exercise routine in order to achieve the absolute best results.  Your muscles simply get used to the same activity and they require a level of muscle confusion in order to continue to improve and grow stronger.  When you are planning your exercise routine, make sure to incorporate the following types of exercise: aerobic, interval (anaerobic) training, strength training and core exercises.

6. Eat Fresh, Organic, Whole Foods

Eat whole foods as nature intended – fresh organic vegetables and fruits, grass fed, antibiotic and hormone free beef, free range organic poultry and eggs, wild fish, nuts and seeds.  If the food did not exist in pre-industrial times it is probably not healthy to eat.  Shop on the perimeter of the supermarket as this is where you will usually find the healthiest foods.  Most whole foods will go bad if you keep them too long.  A packaged food that has a long shelf life is most likely full of preservatives, food additives and artificial colourings.

7. Develop a Spiritual Practice

Studies show that people with a regular spiritual practice, regardless of religion, are healthier and happier.  Regardless of belief, it is important to thank a higher power each and every day for the things in your life that you are grateful for.  Gratitude is a very powerful human emotion and spending time each day being grateful is an important key to happiness.

8. Positive Mental Attitude

Studies show that people with a positive mental attitude live an average of 7 years longer than those with a negative mental attitude.  Optimists also have a better quality of life as they seem to attract better relationships.  You can focus on what is wrong in the world or on what’s right with it; the choice is yours.

9. Lifetime Learning

Have you always wanted to learn to play the guitar?  Learn to dance or cook?  Do you have a list of books that you’ve been meaning to read?  Learning new things keeps your brain healthy, and keeps life exciting and fun.  Learning new things has also been shown to reduce the risk of Alzheimer’s disease.

10. Get Outdoors

It is important to make time for getting outdoors and reconnecting with nature.  Connecting with nature by camping, hiking and going to the beach, or to a park can help remind us that keeping our environment clean and our planet healthy is just as important as keeping ourselves healthy.  The sun has been supporting life on earth for years and is even worshipped by many cultures for its vast healing and therapeutic powers.  Statistics show that almost a million people die each year and contract serious illnesses due to a lack of exposure to sunlight.  Too much sunlight can cause harmful and dangerous damage to your skin, so be respectful.  But don’t be afraid to go out and get some sun because the health benefits far outweigh the risks.

Dr. Michael Gibson is a chiropractor in Kanata, ON and the clinic director of The Wellness Group, a multidisciplinary health facility. He currently practices chiropractic in kanata full time with a focus on educating and empowering his practice members to achieve abundant health and maximum quality of life.