Hello again.

Dr Brad here.

So how have you been feeling the past 14 months during these lockdowns?

More headaches, backaches, sciatica, low energy, depressive episodes?

If you have any or all of these things, rest assured you are not alone. I am seeing more of this in my own practice members which is atypical for most. Goes to show you what elevated levels of stress and social confinement does to the human body and psyche.

I am going to explain why this may be happening and I will also show you one trick that could make a world of difference for you.

First of all, think back to when you were a kid. You did something wrong, you got into some trouble and you were scolded by your parents. Remember how you responded to that … you may have been staring at your feet with your head down, arms folded across your chest, you may have even gone to your room and curled up into a ball on your bed for a while.

This by the way, is a normal physiological response that is pre-programmed into each and every one of us. Closing in on ourselves like this is called a protective posture. This naturally happens when we are feeling overwhelmed and over-stressed. And who isn’t feeling overwhelmed and over-stressed these days?

And the closing of our posture systems can be ever so subtle. The trouble however, is that as posture collapses or closes, our postural muscles become weak and fatigued making it more difficult for us to open up and stay that way.

And this is when all those secondary issues will start …. the headaches, the backaches, the sciatic pains, the low energy levels and depressive episodes just to name a few.

So when you catch yourself closing in on yourself, I would like you to try this. I would like you to hold a power pose for 2 minutes. What is a power pose?

Envision Superman or Super Girl or Wonder Woman in their typical stance. Chin is up, hands on their hips and the chest puffed out. This is their power pose and you can do the same thing too. Benefits?

Holding a power pose for at least 2 minutes will flood your body with testosterone. Testosterone is your ‘power’ hormone. It will also release endorphins into your body which are your ‘feel-good’ hormones.

And a power pose will quash the cortisol levels; that nasty, destructive stress hormone. Good posture can thus help you to feel better.

And you can do this anywhere and as many time as you want throughout the day.

Let me know how this works for you. And if you don’t notice any significant change, there may be something else going on.

You can reach out to me on fb and we can figure this out together.

Hello everyone.

Dr Brad here again.

Have you noticed that you have been sitting a lot more during these lockdowns?

Are you experiencing stabbing twinges in your lower back when you get up out of your chair?
 
Or do you feel like you’re 90 years old and it takes 20 or 30 steps to walk upright?

What about shortness of breath? Do you feel atypically winded by the time you get to the top of the stairs?

If these kinds of things are bothering you, I am going to explain why they may be happening.

And I will also give you a couple of suggestions on what you can try to get out in front of these things and prevent them from happening in the first place.

Remember that as human beings, we were not designed to sit. We were designed to stand with an upright and open posture system.

Prolonged sitting does two things; one is that it causes our posture system to close down and collapse forwards.

The first part to do this is the head and neck (the typical tech neck presentation) which will be followed by the upper body collapsing forwards at the waist line. This is going to cause a stretch weakness in those big lower back muscles (back stabilizers) resulting in backache, sharp twinges and that old-age back syndrome.

Secondly, as our posture system collapses forwards it restricts movement of the rib cage. This will impair lung function and capacity by up to 30% resulting in shortness of breath.
Here is what you can do … if you don’t have a sit-stand capable desk, take a posture break every 30 minutes. This can be as simple as getting up and walking around the room for 60 seconds.

You could also sit on an exercise ball or a posture disc. Either one of these will automatically force you to sit more upright which will benefit your back and your breathing both.

And it’s important to stretch your lower back at least once a day especially if you do sit a lot.

Stretches however are not one size fits all. If you would like me to recommend some stretches for you, please message me with some details regarding you specific back issues.

I will then get back to you with my best stretching recommendations.

Two huge benefits of a healthy posture system …. you will move better and breathe better!!

Hello all.

Dr Brad here again.

I am sure a lot of you, just like myself, are eager to get outside and get some exercise and breathe some clean ,fresh oxygen now that the nicer weather is upon us.

And this is so needed considering that sometimes we are forced to mask.

I know a lot of you like to walk. And it is not uncommon for people to say to me when they start walking again that they can’t walk too far before they start getting back ache, sore hips or pains into their legs and feet.

If you like to walk and these types of things are preventing you from walking as often as you need to or want to, I have a few suggestions for your consideration.

First of all, foot wear is extremely important. It’s wise to invest in a good pair of walking or running shoes. Make sure they fit properly. Too big or too small (too loose or too tight) is not good for your feet. Also, ensure they have a nice thick flexible sole and an adequate arch support for foot comfort.

Also, the surface that you walk on needs to be considered. Concrete is the worst. It is far too hard. Asphalt is somewhat better but walking on grass or a nature trail or a track around a hi-school football field are by far the best.

These softer surfaces are far easier on your joints. And how long should you walk for? Well, it depends on your goals. I find longer walks (90 -120 min for example) are more beneficial for your mental/emotional health.

Shorter walks of increased pace will benefit your heart and lungs more as well as elevate your metabolic rate and help burn off those unwanted calories. So if your goal is weight-management, 2 or 3 brisk walks per day for 20 – 30 minutes will be of a huge benefit for you.

And these shorter walks are also a real back saver.
 
Please leave any questions or comments. I always appreciate your feedback and remember I am here to help in any way that I can.

The number to call here in Burlington is 905 335 LIFE (5433).

Hello everyone.

 Dr Brad here again and the past few weeks we have talked about weight gain during lockdown.

There are couple of things that I think all parents should be aware of. One is, by the age of 15, 25% of Canadian kids are considered to be obese.

Remember that obesity can lead to diabetes, high blood pressure, heart disease and even cancer.

Also, 1 out of three school-aged kids has forward head posture (tech neck). Kids with poor posture end up growing into adults with even worse posture and we know that poor posture can lead to weight gain.

If you have such concerns with any of your children, I can help you with this. As a certified Children’s Fitness Coach (canfitpro) and a Certified Posture Expert (American Posture Institute), I can assess your child’s level of fitness and their posture and then give you my best recommendations to improve both.

There are many, many benefits from doing this and better weight management is certainly one of them.

Your next step would be to call our office and schedule an appointment for a Complimentary Case Review for your child.

This is a detailed health history (past and present) and a detailed posture scan. I will review the results with you right then and there, and let you know what may be your next step. The choice to move forwards is up to you.

The Case Review is of no charge to you and there are no obligations on your part.I invite you to take advantage of this opportunity.

You will find it very enlightening and educational at the least, and it may even save your child’s life.

The number to call here in Burlington is 905 335 LIFE (5433).

Hello all.

Dr Brad here again.

Here we are in lock-up number 3.

There is a good chance that your kids will be spending more time at their computer (or on their other devices) either for entertainment purposes or for school work.

What you as a parent may want to keep an eye out for is sloppy or slumping posture.

I have seen quite a bit of this in kids especially over the past 12 months since we have been in and out of lock-up and their physical activities have been compromised.

And what I mean by sloppy or slumping posture is; head is tilted forwards , shoulders are rolled forwards and humping of the upper back.

The reason why you want to keep an eye out for these things is because this type of postural collapse can reduce ones lung capacity by up to 30%. Which means up to 30% less oxygen.

And this is the last thing we need right now with all the forced masking which already robs us of vital oxygen.

Amongst other things, oxygen fuels our metabolism. So when oxygen is low, metabolism is slow, we burn less calories and thus gain weight.

Another thing to consider also is that when we sit, we burn one third of the calories that we would when we are standing.

So, here are a couple of things you may want to consider if you are concerned about your children gaining a little too much weight for your liking.

One is to have them sit on an exercise ball when they are using their computer. Sitting on an exercise ball automatically engages their core muscles which will bring them into a more upright and healthy posture.

An upright posture will allow for deeper breathing. In other words, more oxygen into the body. So more oxygen means an elevated metabolic rate which means more calories burned. This will then help to curb that unwanted weight gain.

Another benefit is that an upright posture increases mental acuity and alertness. You could also try a sit-stand capable desk.

This would have the same effect as an exercise ball and my best recommendation is to stand for 40 min and sit for 20 min each hour.

If you do try this, let me know how it works for you.

Please leave a comment on our fb page.

I always appreciate your feedback and I am here to help in any way that I can.

Hello everyone.

Dr Brad here again.

And today I want to touch on a delicate issue for some which is weight gain.

If you have noticed your kids have gained some unwanted weight over the past 12 months, please remember it is not their fault.

And it is not your fault either.

The past year have been very difficult for most of us – in and out of these lockdowns – but especially difficult for our kids.

A lot of kids are struggling with this because it’s hard for them to comprehend what’s going on. None of this makes any sense to them.

Aside from food choices, there are legitimate reasons why your kids may have put on a few extra pounds.

Reasons such as exercise deficit, nature deficit, slumping posture and elevated levels of stress.

Remember a while back we talked about cortisol.

Cortisol is a nasty stress hormone which will cause weight gain especially around the waistline when levels are elevated in your body.

And kids are just as sensitive as adults to the effects of cortisol if not more so.If you have noticed your kids are getting a little soft around the middle, you may want to consider the following.

Remember that kids need at least 60 minutes of moderate to vigorous exercise every single day. Exercise should be playful and fun and with other kids for the acquisition and development of their social skills.

Kids also need 200 to 300 minutes of greenspace time (time in nature) every single week. Greenspace time is a great stress-reliever, beneficial for their mental health, a source of fresh clean oxygen and time away from technology.

Some kids don’t get enough of this these days.

And regarding the sweets and treats, try as best as you can to have a healthy balance here.

Now is not the time to take away all of life’s simple pleasures.

A couple of cookies or a small bowl of ice cream would serve them far better before they go out to play as opposed to before bedtime.

Next time I will be discussing slumped posture in children.

Hello all.

Dr Brad here again.

We have been in and out of lockdowns for exactly one year now.

Today and over the next few weeks I am going to share with you my personal clinical observations and also what parents are telling me about how these lockdowns have affected their children.

Children are unfortunately the innocent victims here. They have already lost a year of normal childhood; a year of precious childhood that they will never get back. And for some children, this does not go without consequence.

Here is what I am hearing and what I am observing. You may want to keep an eye out for these things in your own children.

Some moms are telling me that their kids are not sleeping well and they are downright miserable during the day. Other moms are concerned that their kids are gaining excessive weight. And I am seeing some kids develop horrible posture.

Today, I want to talk a little bit more about sleep. Inadequate sleep according to the American Association of Pediatrics is associated with the following poor health outcomes; increased injuries, hypertension, obesity and depression.

And a couple of things that have a huge impact on sleep quality are WiFi and Electro-Magnetic Frequencies (EMFs). EMFs are emitted from every single electronic device. In fact, 75% of kids have more than one electronic device in their bedroom while sleeping.

If your kids are struggling with sleep, try doing this …. turn off cell phones, tablets and laptops, and unplug desktop computers and TVs; just during sleep time.

Every electronic device that would be in their bedroom.

Another thing is that our research at the American Posture Institute recommends that no one interact with any technology for at least one hour before bedtime, due to the hyper-stimulatory effect they have on your brain.

This effect prevents your brain from falling into its normal sleep rhythms. There is nothing wrong with old school. Read a book before bedtime.

Remember that children should normally sleep 9 to 12 hours every night and teenagers 8 to 10 hours every night.

Next time we are going to discuss weight gain and obesity in children so if you have any such concerns regarding your own kids, please be sure to join us.

Hello all.

Dr Brad here again and last time we discussed the connection between your flexibility and stress-resiliency.

Today, I am going to give you my best recommendations on how you can improve your flexibility.

These are things that I also do myself.

One thing you do is to have a deep-tissue massage every 4 to 6 weeks. This will increase the blood flow to your muscle tissue and flush out those toxins that make your muscles stiff.
Another thing you can do is yoga once or twice per week. You don’t have to be a yoga expert either. You can easily find a 15 to 20 minute beginners yoga routine on YouTube that would more than suffice. And you can do this right in the comfort of your own home.

The most important thing however is to have a balanced and properly aligned posture system. When your posture system is properly aligned, your muscles, ligaments and tendons are happy.

And what I mean by that is they are not too tense or too tight, and not too many knots or aches and pains, and your muscle tissue is elastic. Elastic means flexible not only for your muscles, but your spinal joints and skeletal joints (shoulders, hips, knees etc.) as well. And your body will relish in this flexibility both on the inside and on the outside.

Now, if you are curious about how your posture system lines up (or any of your kids), I would like invite you to come in for a Comprehensive Case Review.

There are 3 parts to this.

First is a detailed health history from as far back as you can remember. And the reason for this is because spinal problems and posture distortions can often times be traced back to early childhood. Even the birth process itself.

Next is a consultation regarding your current health status and any immediate concerns that you may have.

We follow this up with a detailed postural analysis. This is non-invasive, highly informative and will confirm if there are any legitimate postural concerns.

If there are, then we can discuss what would be the best thing to do next.

The Comprehensive Case Review is of no-charge to you.

To schedule your appointment, please call us at 905 335 LIFE(5433). If no one answers, please use our voicemail and clearly leave your name and your phone number. We will get back to you as soon as possible.

I promise that this will be a very informative and enlightening experience for you.

And of course, there is no obligation on your part.

Hello everyone.

Dr Brad here again and today I am going to explain the connection between your flexibility and stress resiliency.

When humans of all ages are stressed, we typically hold that stress and the resulting tension in our muscle tissue. Especially the facial muscles, the muscles around your jaw, the neck and shoulder muscles, the muscles along each side of your spinal column and those large muscles in and around your lower back.

When these muscles are continually stressed or there is very little relief from stress, they get too tight, they get too tense and they then lose their elasticity.

In other words, they lose their flexibility and your skeletal system then becomes stiff. Those nasty achy knots that you are all too familiar with.

And it does not stop there.

As our spinal column loses its flexibility, it is more susceptible to misalignments of the spinal vertebrae and spinal misalignments undetected and uncorrected will then cause collapse of your posture system.

As your posture system collapses, your body will not move right. And when it doesn’t move right, it will not work right.

Impossible!

And when it does not work right it will not feel right. This is when you will become symptomatic.

The most common symptoms of postural collapse are headaches, insomnia, irritability, fatigue, neck and shoulder ache, lower back ache, frequent colds, weight gain around the waistline and on the hips, and even high blood pressure.

And when your body is continually struggling with some or all of these symptoms, your resiliency to stress will be very low or even non-existent.

It is very important to understand that symptoms are never the primary problem. They are always secondary to something else which often times would be collapse of your posture system.

We have been told over and over for at least 100 years that symptoms are bad for you. Yes, they may be uncomfortable so as to get your attention but they actually perform a very important service. They are how your body alerts you that something is not right. It is not prudent to ignore them or to mask them chemically.

By restoring flexibility in your skeletal system, your body will start to move better.

And as your body starts to move better, it will start to work better.

A body that works better will have better stress resiliency.

A body that works better will also feel better.

No need for all those uncomfortable alarms (symptoms).

Next time I will discuss those things that you can do to gain better flexibility and thus ad to your stress resiliency.

Hello all.

Dr Brad here again and today we will continue our discussion on how to fight pandemic stress.

We already talked about cardio-vascular exercise and resistance (muscle training) exercises but two other things we must also consider are your mindset and your food choices.

Now, I am not an expert in either one of these areas but I think I can give you some good direction here.

Our brains process 50,000 to 70,000 thoughts every single day. And make no mistake; your body is listening to every single one of them. There are many, many studies citing how negative and fear-based thoughts have a detrimental impact on one’s body including your immune system.

And with the way things are right now during this whole pandemic thing, I am sure a lot of us are entertaining more negative thoughts than we typically would.

Let’s keep this in mind though; worrying about the future is quite pointless because no-one has a crystal ball. No- one can predict what will happen tomorrow.

A wise man told me many years ago that 95% of the things you worry about never come true in the first place and the 5% that do are never as bad as you thought they would be.

Similarly, dwelling in the past is also pointless because your past does not equal your future.

Focus instead on being present in the moment where you are free from self-judgement. Focus on the here and now. This is where you will find more inner-peace and calmness.

Meditation is also beneficial if you can find some quiet time for yourself throughout the day. And there is nothing wrong with teaching your children how to meditate. This is common practice in many cultures.

But, if you or anyone in your family is struggling with anger issues, depression or anxiety and you think professional help is in order, please reach out to me and I will refer you to one of my colleagues here in Burlington.

Regarding food choices, it is very easy to reach for those comfort foods in times of stress. The chips, crackers, soft-drinks, sweets, breads, pasta; let’s put alcohol on that list too.

All of these will mess with your blood sugars and your hormones leading to mood swings, weight gain and also predispose you to diabetes, heart disease and even cancer.

Some people really struggle with making healthy food choices. It takes a lot of discipline. If you are one who struggles with your food choices, try this.

Six days in a row eat really healthy food. Lots of fresh veggies, the occasional piece of fruit, healthy protein and healthy fats (seeds, nuts etc.).

Then on the seventh day, which we will call your cheat day, this is when you can eat your favorite junk foods.

You will be doing your mind and your body a huge favor!

Next time we will talk about how spinal alignment, flexibility and posture can help you fight stress.