Hello everyone.

Dr Brad here again and last time we learned about the 7 signs of pandemic stress.

If you are currently struggling with any of these, today and over the next 2 weeks I am going to give you some tips on how to build better stress resiliency within your body.
 
Where we need to start is to start doing those little things each and every day that will work towards moving us towards optimal health.

When we express health optimally, we then have better defenses and resiliency to anything that may tax our health including stress.

There are 5 things that we must consider here …

1 Cardio-vascular exercise (exercising your heart and lungs)
2 Resistance exercises (exercising your muscles)
3 Your mindset
4 Your food choices
5 Spinal alignment, posture and flexibility

Today, we are going to talk about the first two.

I know you guys are busy with lots of stuff, but these are easy to do. Commit to making the time to do them because the payoff is huge.

First off is your cardio training. I am a certified Personal Training Specialist with canfitpro and we recommend that everyone get 300 minutes of moderate intensity cardio exercise per week (45 minutes per day), or 150 minutes of vigorous cardio exercise per week (22 minutes per day).

This depends on you and your fitness level.

If you do not have a treadmill or a stationary bike in your home, when it is safe to do so, you can meet these requirements by going outside for a walk. Walking at a moderate pace for 45 minutes a day, or a brisk/speed-walk type pace for 22 minutes a day.

Next is your resistance exercises.

Canfitpro recommends exercising your large muscle groups at least 3 times per week.

You can easily do these right in your own home; push-ups for your upper body and deep knee bends or stationary lunges for your lower body. Three sets of 12 to 15 repetitions for each exercise will suffice.

The benefits here are too many to list. But in the context of this discussion, the two most pertinent ones are; increased metabolism at rest (which means you will burn more fat and lose weight), and secondly, a release of endorphins within your body.

Remember that endorphins are your feel-good hormones which also counteract those nasty stress hormones; adrenalin and cortisol.

As always, if you need any guidance here please reach out to me on fb. I would be more than happy to help you out.

Please join us again next week when we will talk about mindset and your food choices.

Hello everyone.

Dr Brad here again and today we are going to talk about stress.

And there is no doubt that a lot of us have been experiencing unprecedented levels of stress in our lives that past 12 months due to this whole pandemic thing.

Emotional stress, mental stress, psychological stress, chemical stress (more people are drinking alcohol, using drugs, eating junk food – these are sources of chemical stressors) and sadly, stress from physical trauma.

In 2014, Stats Canada reported that 23% of Canadians 15 years of age and older reported most days were “quite a bit stressful” or “extremely stressful”.I find these numbers very disturbing.

That is one in 4 people and young teenagers should not be stressed to that degree. And I would guess without a doubt that these numbers would be much different right now the way things are today; more than one in 4 and younger than 15 years of age.

This is unacceptable!!!

There are 2 hormones that are released into our bodies when we are in stress response. They are adrenaline and cortisol. When they are released in small amounts on an occasional basis, they are of no threat to us.

In fact, they are beneficial.

But, when they are released on a regular, consistent or daily basis and the concentration levels start to elevate in your blood and body tissues, and you are not getting any relief from these hormones, this is when things will go side-ways.

Now, some people are tuned in to their body. They are self-aware and can sense when they are in stress response. They know how to counter-act the stress response and return to that healthy balance.

Not everyone possesses this capacity however. And especially not kids who do not yet have the knowledge nor the life experience to draw upon. Kids are more interested in what going is on in their outer world and not so much what is going on in their inner world (their body).

Here are the 7 signs that your body is in a stress response (let’s call these the 7 signs of pandemic stress):

Exhaustion. You get up in the morning and you still feel tired and not at all rested.

Irritability. You have a short temper.

Frustration. Things that typically don’t frustrate you now do.

Lack of concentration. You have difficulty concentrating on the task at hand.

Increased pain syndromes. More headaches, neck and shoulder aches, and backaches.

Insomnia. No or very little quality sleep.

Weight gain. Weight gain around the waistline and on the hips.

If you have even one of these, your health potential is a risk.

If you are reading this and you are asking yourself … “What can I do to get out in front of this?”, or “ Is there a way out of this mess?”, I want you to know that I am going to do whatever I can to help you.

The first thing however is to become self-aware.

Keep an eye out for any of the seven signs of pandemic stress because once you become aware, then we can take the right steps to move forwards.

So, please make sure to follow me over the next few weeks.

It is very important!

Hello everyone.

Dr Brad here again.

Over the past few weeks we have talked about how certain household activities can cause some mom’s to have aches and pains in their neck, shoulders and lower back.

I also gave you some stretches and postural tips on how to prevent these things from happening.

If you have tried some of these and you’re still struggling, there is most likely an underlying problem. Symptoms such as aches and pains are often times the secondary problem. The underlying or primary problem in this circumstance, would logically be a spinal misalignment or postural distortion in the spine.

And this is what I can help you figure out.

What we would need to do first is a comprehensive case review.

A comprehensive case review is a thorough health history from as far back as you can remember up to the present day and a detailed postural analysis. This part is complimentary and will let us both know if you have an issue with your spine and posture system.

And if you do, and with your consent we would proceed with an interactive functional and neurological examination and structural radiographs (if required) to assess your spinal alignment and measure your posture.

Next, we would sit down together to review your radiographs. I will show you what the issues are, how they relate to your current problem(s) and more importantly and most importantly, what potential future health issues you need to be aware of.

Next we would discuss care plan options and then the decision to proceed is totally up to you.

If this sounds good to you, your next step is to pick up the phone and call to make an appointment for your comprehensive case review.

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

If you get a voicemail, please clearly leave your name and phone number and we will return your call as soon as we can.

I look forward to meeting you in person and I look forward to helping you reclaim your health.

Better posture helps your body move better. And when it moves better it works better. And when it works better you feel better.

Hello all.

Dr Brad Ivanchuk here again and the past few weeks we have discussed how activities around the house can for some mom’s result in aches, pains and stiffness in the neck, shoulders and lower back.

Specifically, activities such as breast feeding, standing at the kitchen sink and vacuuming.

I also gave you a few suggestions on how to change your posture during such activities to minimize any aches and pains.

If you have tried these and you are still struggling somewhat, there is one more thing you may want to try.

You do it every morning as soon as you get up, it’s easy to do and I promise you can get it done in 5 minutes or less because I know how busy mornings can be especially when you have kids.

What I am talking about is something called active stretching.This is how you do it …First, sit on the edge of your bed in an upright posture. Do 30 sec of nodding your head ‘yes’, followed by 30 seconds of turning your head back and forth (‘no’) and finish with 30 seconds of side to side (tilting your head ear to shoulder; right then left etc.).

A nice comfortable pace and a nice comfortable range of motion. You do not have to force anything.

By the way, if you get dizzy or lightheaded doing this stop right away.

You really need to have your neck posture checked because this should not happen.

Next, stand with feet shoulders apart and bend forwards (your hands don’t have to go past your knees) and stand up straight again. Do this for 30 seconds. And then with hands on hips rotate side to side for 30 seconds followed by tilting side to side for 30 seconds.

Again, a nice comfortable pace and a nice comfortable range of motion. Do not force anything.

So, what is this going to do for you?

It is going to increase the blood flow to the muscles in your neck and lower back, and it is going to wake up and warm up the spinal joints in your neck and lower back.

You will thus be better prepared to take on the tasks of your day.

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

I always enjoy your feedback.Feel free to leave a comment or a question on our FB page.

Hello everyone.

Dr Brad here again and the last couple of posts we talked about how activities such as breast-feeding and standing at the kitchen sink can cause some mom’s to experience back pain and stiffness.

And I gave you a couple of tips on how to remedy this.

Now, what about that vacuum cleaner?

Here is another home activity that can be very physically demanding especially if you have a lot of area to do.

The leaning forwards at a slight angle for prolonged periods can irritate the spinal joints and spinal nerve roots in your lower back resulting in backache. And the repetitive arm motion back and forth can cause neck and shoulder pain in some people.

If this sounds familiar to you, try changing it up a bit. Here are 3 tips for you to consider.

First of all, instead of leaning forwards and using your arm, bring the vacuum closer to your body and move with the vacuum. A few steps forwards and a few step backwards etc. In other words, move the vacuum with your legs instead of with your arm. This works exceptionally well in the large open areas.

Save your arm for the nooks and crannies and any over-head stuff. This can both be a real back-saver and shoulder saver for you.

Secondly, consider investing in a smaller lightweight vacuum. Technology has come a long way and they are quite strong and powerful. They also include a lot of back-friendly attachments.

And finally, enroll your life-partner or the kids to help with such chores. After all, you guys have tons of other things to do around the house and a little bit of extra help goes a long way especially the way things are right now.

Let me know ow this works for you.

I always appreciate your feedback.

Please feel free to leave a question or comment.

A common complaint from hard working mom’s just like yourself is backache while standing at the kitchen sink while washing dishes or preparing food.

The reason for this is when you are standing and bent forwards, even at the slightest angle, this puts a lot of strain on your lower spine.

This type of posture for prolonged periods will irritate the spinal joints and the spinal nerve roots in your lower spine causing that backache.

If this sounds like you, here are 2 simple things you can try that may help.

First of all, try opening the cupboard door under the sink and make some space to put one foot up on the lower shelf.

This will allow you to move in closer to the sink and thus stand in a more upright neutral posture.

 The more upright and neutral your posture is, the less stress there will be on your posture system as a whole. And remember to switch back and forth the every now and then; switching between your right leg and left leg.

If your kitchen isn’t designed this way, try using a small step stool 8 to 10 inches high.
Secondly, to give yourself a break simply sit on a bar stool.

Either one of these techniques will take a load of stress and strain off your lower spine and can be a real back saver for you.

After all, you have tons of other things to do, right?

Let me know how this works for you. I always welcome your feedback.

Feel free to leave a comment or question if you have one.

Hello everyone.

Today is for those moms who may be experiencing pain and stiffness in the neck and shoulders during or after breast-feeding their newborn babies.

This is the most common complaint that I see with moms who choose to breast feed, so I have 2 things for your consideration.

First of all, it is not a good idea to breast feed while you are standing. You may tend to multi-task and you will end up hunching over creating a forward head posture and hump-back postural presentation.

We know that this type of postural presentation can cause headaches, pain and stiffness in the neck and shoulders, and also increases your risk of falling.

Secondly, breast feeding is much safer and much easier on you when you are sitting or in a reclined posture. Either way you can hold your baby close – tummy to tummy in the cradle position or tummy to side if you prefer the football hold. Your babe will latch more fully, they won’t tug on you as much and you will be able to maintain more of an upright neutral posture where your head and neck are aligned on top of your shoulders.

An upright neutral posture will lessen your chances of developing headaches, pain and stiffness in the neck and shoulders, and also won’t fatigue you as much.

Sometimes they do like to feed for quite a while.

A few small postural adjustments can be a real back saver for you.

Let me know how this works for you.

Feel free to leave a comment or ask a question if you have one.

Hello everyone.

Dr Brad here and this will be my last post for this year. And what a year it has been!

This was to be our version of the ‘roaring twenties’, but the roar quickly turned into an ugly, nasty growl.

Just like most of you, I am so looking forward to a new year; at least a new number anyway.

I’m thinking that as we move forward, there is going to be a lot of discussion about health.

What is health?

What does it mean to be healthy?

Does health come from outside of you?

Does health come from within you?

What things should you do?

What things should you not do?

What things should you take?

What things should you not take?

For me personally, I have decided to double-down on my own health habits. And I have already started.

I am doubling down on those things that work for me; my chiropractic care, my fitness program, making better food choices and my nutritional supplements.

The way I see it … I have to be as healthy as I can for as long as I can.I have 2 kids that I need to help navigate through this new strange world. Unfortunately, most of my life experiences, wisdom and knowledge that I intended on sharing with them may not be all that applicable in this circumstance.

We all may be flying by the seat of our pants for a while. And I need to be as healthy as I can for as long as I can so I can be here to serve you guys and provide you with the best chiropractic care that I possibly can.

In my view, chiropractic care is the most important thing that anyone can do for their health.

Chiropractic helps you move better. And when you move better, you feel better. And it’s not just feeling better physically.

You also feel better mentally and emotionally. Every single one of my practice members would share with you a story on how chiropractic has benefited them. “Less depression, less anxiety, sleeping better, bowels work better, less headaches, can walk the dog without extreme backache after 10 minutes, we finally made a baby, my 3 year old child has less chest colds” …. the list goes on and on.

I am not saying that chiropractic cures these things. But I am saying that chiropractic care helps your body work better. And that includes healing itself which is what it was designed to do.

Let me say again … your body was designed to HEAL ITSELF and has the capacity to heal itself from anything.

And who does not deserve to have a body that works better …. every single person deserves that.

We all do!

 It is more important now than ever. So as we move forward into 2021, I want you guys to know that I have your back. You can count on me to guide you and help you and your family stay as healthy as possible. Because without health, everything else will start to crumble.

Best wishes to you all!

Hello everyone.

Dr Brad here and today we are going to talk about immunity.

This is a topic on a lot of people’s minds lately.

And there are 2 things that I think every single one of us should be doing.

They are easy to do, very affordable and highly effective.

And that is supplementing with Zinc and Vitamin D3.

Many studies have shown that zinc deficiency causes a severe impairment of immune system function.

Other studies show that D3 plays an important role in immune function. It activates your T-cells which are critical for fighting off bacteria, viruses and infections.

T-cells are superstars in fighting off infections.

So, how much zinc should one take?
3 mg per day age 7 months to 3 years.
5 mg per day age 4 to 13 years.
10 mg per day 14+ years of age.

And how much D3 should one take?

First of all I recommend the liquid form. You can put the drops right into your smoothie or protein shake or right onto your food.

Once you have finished breast-feeding your child (that’s where babies get their immunity from because their immune system isn’t full active until at least 12 months), 200 International Units per day for kids and 500 International Units per day for teenagers and adults.

Personally, from the beginning of October through till the end of March when there is less sunshine and its cold outside, I double up and take 1000 IU per day.

This has worked exceptionally well for me and many of my practice members, and I am confident it will work just as well for you and your kids too.

Where to buy?

Goodness Me, Healthy Planet and Nature’s Emporium all have a vast selection for you to choose from.

Hello everyone.

Dr Brad here again.

The holidays are just a few weeks away and holidays can be stressful at the best of times.

And the way things are now with restrictions and pandemic fear, these holidays may be a little more stressful than we are typically used to.

One of the most common things to accompany stress is headaches.

And this is the last thing any of us need right now are headaches; either we start getting them or we get more than we typically do.

Here are a few tips for you to prevent this from happening.

Be cautious with you food choices. This is the time of year where we can consume more sugar and alcohol than we normally do. Both of these can cause fluctuations in your blood sugar which can cause headaches and end up around your waistline (which is a different type of headache).

Make an agreement with yourself to exercise regularly. Remember exercise releases endorphins into your body (your feel-good hormones) and a brisk 30 min walk once or twice a day in the cool fresh air will help to clear your head.

Remember to stretch your neck and shoulders a few times a day especially if you’re on the computer a lot.

And chiropractic care. Chiropractic care has proven to be very effective in helping people who struggle with all types of headaches.

Spinal alignments gently sooth the irritated spinal joints and spinal nerve roots in the neck and upper back that are the source of those stress headaches.

If there are other (drug-free) ways that work for you, please share. Leave a comment on our facebook page.

The more that we can help each other out in these trying times, the better off we will all be.