Your Content Goes Here Why do we Need Sleep? Sleep helps us to restore not only our physical bodies but our brains as well. We need the right amount and quality of sleep for sleep to be effective. These sleep requirements are different for everyone. It is thought that good quality sleep means that that person’s body has spent enough time in each stage of sleep. Poor sleep may result in: Fatigue, Sleepiness, Poor concentration, Memory challenges, Mood changes such as irritability. All of the symptoms above often will result in poor mental health. Anxiety, depression and even suicidal thoughts can be affected by poor sleep. Symptoms of mental health challenges are often exacerbated too. Sleep Hygiene Start by recording the time you go to bed and how long it takes you to fall asleep and the time you wake up and get out of bed in a sleep journal. Be consistent with your schedule ie got bed and wake up at the same time each day Set a thirty minute limit to fall asleep and get up in the morning Establish a bed time routine Limit blue screen time before bed Use your bed for sleeping and sex only Monitor room temperature Limit light in your bedroom when sleeping Avoid caffeine and alcohol before bed Exercise regularly Avoid napes during the day If you are struggling with your sleep, see your family doctor and consider reaching out to a mental health professional for support. Resources https://pa-foundation.org/wp-content/uploads/NSF-Sleep-Diary.pdf https://www.anxietycanada.com/sites/default/files/SleepHygiene.pdf This content was provided by RSW Izzy Lewis. Izzy provides individual support to adults, for more information about Izzy, check out our team page https://brantmentalhealth.com/meet-our-team/

Your Content Goes Here As a Chiropractor, I see some of my patients struggling with sleep because they are in pain and cannot get comfortable at night.  Sometimes their pain also wakes them up at night. The body needs rest so that it can heal and stay focused during the day.  Lack of sleep can lead to brain fog, injuries at work, and poor mental health.  In this article we will discuss things you can do to ensure you get a good night's sleep. Check your pillow A good quality, supportive pillow can be one of the easiest and least expensive ways to increase the quality of your sleep. A pillow needs to be supportive for the neck, especially for those who sleep on their side.  If you sleep on your back, the pillow should be quite thin as a thicker pillow can cause the neck to flex at night, placing strain on the muscles and joints. Your pillow should be replaced at least every 1 - 2 years.  One of the best pillows for a good night's sleep is the Endy pillow.  It offers proper support as well as the ability to adjust the height of the pillow. Check your mattress A good mattress can also improve your sleep, however this option is much more expensive and not always necessary.  A mattress typically lasts 10 years or less. It can also be time to replace it if you notice obvious depressions in the mattress where you lie at night.  This is a sign that the mattress has lost its support and that it might be time for a new one. When shopping for a new mattress look for something that is firm but comfortable, this will offer your spine proper support while you sleep and help with any discomfort you might be experiencing in the morning or at night. Don't sleep on your stomach It is always best to sleep on either your side or back.  When you sleep on your stomach, your head has to turn to one side, placing tremendous strain on your neck.  It can also affect your low back, because when you sleep on your stomach, your low back has to extend slightly, placing pressure on the joints of your spine. A neutral spine position where your neck is inline with your spine is optimal for sleep.  This position does not place any pressure or strain on the structures of your spine.  Although this is ideal, changing sleep habits and positions can be quite difficult as our bodies have gotten used to poor sleep postures.  If this is the case, keep trying, your body should get used to it eventually. Side sleepers should use a pillow between the knees If you sleep on your side, it is important to avoid twisting your spine.  This can be avoided by placing a pillow between your knees and keeping them slightly bent in front of you.  A small pillow is all you need [...]

Your Content Goes Here Along with exercise, food and sleep are two of the most important things that can influence how our body functions on a day to day basis. When we deprive ourselves of good sleep or don’t fuel our body with good foods, we will soon feel the effects, along with setting our body up for future issues, aches and pains. How can we eat for a better sleep? Timing is everything Begin your day with healthy, nourishing foods that will fuel your body for the day to come. This will include moderate amounts of protein, healthy fats and a mix of colourful vegetables and fruit. Eat supper several hours before bed and refrain from eating too much after that. If you want something, a cup of herbal tea or a handful of nuts will set you up for a good night’s sleep. Blood Sugar Balance To go along side #1, eating protein, healthy fats and fibre throughout the day will help control blood sugar, which will promote a good night’s sleep and will help avoid waking up in the early morning hours. Is anxiety or worry causing you to wake up during the night or not allow you to get to sleep? Along with good sleep routines, what type of foods might be negatively affecting your sleep or what foods can be included in your diet to help alleviate stress, anxiety and worry? This may vary from person to person but avoiding sweets is a good place to start. When worrying about weight gain or health issues, poor sleep can have a major impact on this as well. So solving the issues you have with sleep through good nutrition can also help alleviate other issues as well. In conclusion: Good nutrition can lead to a good night’s sleep and a good night’s sleep can help you control blood sugar and cravings, which will help you to keep your nutrition on track. For more information about how working with a nutritionist can help you, contact our office at 519.751.0728 or email pathwaystohopebrant@gmail.com and set up a free consultation with Tammy!

Your Content Goes Here As our winter drags on, many Canadians are suffering with increased pain due to arthritis.  In fact, about 25% of people suffer from Arthritis, making it a large contributor to mobility and pain issues that we experience. The good news is that arthritis is something that can be managed, and in this article we will share strategies to manage this chronic condition. Exercise Exercise is the most effective way people can manage chronic pain due to arthritis.  When a joint or joints become arthritic they tend to stiffen and become inflamed when not in motion.  Our joints require motion to remain healthy and lubricated, so if your joints are worn out from arthritis, you are prone to problems if you remain sedentary. It is important to find the right exercise for your body and this depends on where the arthritis is.  Understanding this and choosing appropriate exercises is the key to long term management.  Usually light, low impact aerobic exercise is best.  Yoga, pilates and other low impact exercises like swimming or walking are also a great way to start.  If you are unsure, it is best to seek the advice of a trained professional who can guide you towards finding the best workouts for your specific needs. Nutrition.  The foods we eat either contribute to increasing inflammation in our bodies or contribute to decreasing inflammation in our bodies.  Since arthritis is an inflammatory condition, those with it should be consuming an anti-inflammatory diet if they want to reduce or avoid pain associated with arthritis. This can be done by avoiding fried and processed foods as well as sugars and certain carbohydrates like white bread.  Instead try to consume foods that would have been around 100+.  Meats, fruits, vegetables and dairy products are all a great place to start. If you think you could benefit from more guided advice on what to eat, consider booking a consultation with our holistic nutritionist.  Our nutritionist can help come up with a plan that will include creative recipes so that you are more likely to stay eating healthy long term. See a Chiropractor  It was mentioned earlier in the article that keeping your joints moving is the best thing for people with arthritis.  It is also the best way to avoid arthritis from developing in the first place.  This is exactly what chiropractic can help with.  A chiropractor's job is to help your joints and muscles function properly and stay functioning and moving properly long term.  This is necessary for everyone, as we all experience stresses, strains and injuries at some point in our life. Chiropractors can diagnose and treat arthritis with a variety of methods including spinal adjustments, muscle release work and exercise prescription.  They can guide you towards better health and keep you mobile so that you can enjoy life and all it has to offer. For more information about chiropractic care or to book a free consultation call us at 519.751.0728 [...]

Your Content Goes Here At any stage of life, we can experience physical pain and weakness from injury, overuse/underuse of specific muscles or joints, or even from using our body incorrectly. Sometimes these pains are easy to ignore and sometimes they go away on their own. Sometimes pain begins after illness or other times there is no known cause. Then pain can become more frequent and can be accompanied by other symptoms like high blood pressure or high cholesterol. These are signs of underlying inflammation and give us clues to what is causing our pain to become chronic. What role does nutrition play in resolving and helping to eliminate chronic pain? First we need to look for foods in our personal diet that are causing inflammation and increasing pain. It is important to recognize that specific foods react differently for different people. What can be a superfood for one person, can be causing another person inflammation or other symptoms. Is your overall diet adding to your pain? Is your diet too high in specific food groups and causing an imbalance? Are you eating at the wrong times of the day? What changes can be made and what foods can we add to decrease pain and provide natural pain management? What role is stress playing in your chronic pain? Diet can play a big role here with minimizing the effects that stress can have on the many systems of our body and avoiding the imbalance that stress can cause throughout our bodies. If not managed, stress can lead to chronic inflammation that can increase levels of pain. How is exercise and movement affecting your chronic pain? Along with stretching, seeking support from a chiropractor or physiotherapist; eating the right foods before and after exercise can also play a big role in recovery and pain management. Is weight adding to your chronic pain? Finding an eating plan that helps you lose those extra pounds and reduce inflammation can play a huge role in pain management for some clients. Diet and eating is such a personal thing. A nutritionist will ask you about the types of foods you thrive on? They will also help you to determine what foods are potentially adding to your pain and inflammation? Book a discovery session with our Registered Holistic Nutritionist, Tammy today to discuss your personal eating plan and what you can do to alleviate pain and feel more like yourself again. Small changes can have a huge impact and having the right nutritionist to support you on this journey is key! References: 1.Saccò M, Meschi M, Regolisti G, et al. The relationship between blood pressure and pain. J Clin Hypertens (Greenwich). 2013;15(8):600-605. doi:10.1111/jch.12145 2.Tsoupras A, Lordan R, Zabetakis I. Inflammation, not Cholesterol, Is a Cause of Chronic Disease. Nutrients. 2018;10(5):604. Published 2018 May 12. doi:10.3390/nu10050604 3.Stumpf F, Keller B, Gressies C, Schuetz P. Inflammation and Nutrition: Friend or Foe?. Nutrients. 2023;15(5):1159. Published 2023 Feb 25. doi:10.3390/nu15051159 4.Bonilla DA, Pérez-Idárraga A, Odriozola-Martínez [...]

Your Content Goes Here Over the holiday season, there are usually many opportunities to overindulge and slip out of our regular eating routine. There are often a lot of leftover snacks/ chocolates etc. tempting you to indulge just once more. It happens to the best of us and that’s ok. However, it is also nice to get back into an eating routine that fuels your body and doesn’t leave you with unnecessary cravings. Here are some tips for getting back on track this year: Manage leftover treats: If you have leftover treats, freeze them and thaw them for a once a week treat or special occasion. For extra chocolates etc., find a shelf away from the main kitchen cupboard area and store them for a later date. Don’t focus too much on what you shouldn’t have: That sometimes leads us to craving these things more. Instead focus on what you can add to your diet. This time of the year when cravings often hit us the hardest, start your day with a protein rich breakfast to get your blood stabilized. Protein smoothies are a great way to do this and on top of the protein, you can add chia seeds, flax seeds, hemp seeds etc. for fibre (to please our gut) and healthy fats that will fuel your brain and tame those craving and blood sugar fluctuations even more. If you are a baker or a cook, plan ahead: Pick a free day or evening where you plan out your meals and make some foods ahead of time to keep you eating healthy through-out the week. If you are adventurous, try out some lower sugar recipes made with higher protein flours like almond flour. Pick easy snacks you can prepare and don’t miss out on protein and healthy fats: Cut up some fresh veggies ahead and store in the fridge to eat with a dip or a nut butter. Egg bites are an example of an easy protein snack you can make ahead to add to a meal or snack (recipe below). This is the time of year our body is craving nourishing foods. In this cold weather if we don’t supply our body with enough protein and healthy fats, it will leave us feeling unbalanced and craving the foods we are hoping to avoid. Don’t forget fibre rich vegetables and fruit: There are many things we can’t get fresh at this time of the year and that’s ok, that season is coming. Frozen vegetables and berries may not be quite the same but they still hold a lot of vitamins and minerals that we need each and every day. Visit your local farm market, you will be surprised at what you can still find from our local farmers. Overall don’t worry if you have a time of poor eating: Better days are ahead, one bite at a time! Sip on a warm cup of tea, get in a comfy chair and make a list [...]

Your Content Goes Here The Brain/Gut Connection: Did you know that the brain and gut are connected in such a way that our brain can impact our immune health and our gut can influence our mood, cognition and as well as our mental health? This is also why gut health can impact how well we sleep, hormone balance and energy levels. There are so many ways our everyday health is affected by our gut. When our gut is out of balance, it sets our body up for illness and disease. When we feel anxious and get stressed out, our gut health is negatively impacted. The imbalance that stress can cause in our system can aggravate these symptoms even more. So, what can we do? Taking the time to care for our gut health can make big differences in how we feel each and every day. Small additions to our diet or minor changes to our daily routine can have major impacts on our gut health, and overall health. A great place to start is adding diversity to your weekly diet. Try something new. Pick a different coloured vegetable to try each week. Choosing by colour may seem minor, but each colour contains different types of nutrients and fibre that our gut thrives on. Speaking of fibre, providing our gut with daily fibre in different forms can also be a great way to stimulate good gut health. Not only does it keep our system moving, it clears away unwanted toxins and feeds the type of bacteria we want in our gut. Other thoughts: At this time of the year, many of us are worried about getting the next cold and flu going around, getting your gut in top shape is one of the best ways to get your immune system ready for action. With 70-80 percent of our immune cells being present in our gut, there is no wonder gut health has a huge impact on our overall health. If you want a gut health plan that is personalized to your particular needs, diet and lifestyle; speak with our Registered Holistic Nutritionist, Tammy today and learn more about the tools and ideas she can provide to optimize your gut health and get you feeling energetic and ready to face the day! Improving overall gut health takes time, but these improvements will not only impact you today but in the years to come.   References: Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018;17(4):28-32. Gwak MG, Chang SY. Gut-Brain Connection: Microbiome, Gut Barrier, and Environmental Sensors. Immune Netw. 2021;21(3):e20. Published 2021 Jun 16. doi:10.4110/in.2021.21.e20 Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021;13(3):886. Published 2021 Mar 9. doi:10.3390/nu1303088

Your Content Goes Here So many of us worry about overindulging during the holidays. It’s a great time to enjoy things we wouldn’t normally eat and to join in traditions and share food at gatherings, but when the New Year comes around lots of us feel bloated, sluggish and wish we had balanced celebrations with making healthier food choices. Registered Nutritionist, Tammy Prince, shares these 10 tips for staying healthy during the holidays. Plan your holiday indulgences: Rather than snacking on cookies and dips continually throughout the month, plan for when you really want to indulge; ie. a holiday get together with friends or a family reunion. Choose to eat healthy the rest of the time and save those extra calories for when you really want them. Remember that sugar reduces the effectiveness of your immune system: Sugar has a drastic impact on our immune systems. Keep your defences up by limiting sugar, getting enough sleep, eating quality protein and veggies along with getting your supplemental vitamin D and C. Include some quality protein in your diet: This will help to balance your blood sugar and give you energy to burn. Challenge yourself to give your traditional holiday menu a healthy makeover: Try adding an extra veggie dish in place of a heavy, rich one. Perhaps experiment with a superfood such as quinoa or kale. Add a few nuts or seeds to a favourite side dish. Keep up your exercise routine during the holiday season: This can be hard with how busy this season can be, and how cold, but consistency will help you stay on track and minimize any effects of the change to your eating habits this time of year. Take time to de-stress: Stress has a big impact on your immune system and overall health, so try to find some time to do some of your favourite activities and find time to wind down from the excitement and busyness of the holidays. Celebrate winter by getting outside: For many, winter is their least favourite season, but there are many fun winter activities to enjoy such as skating, skiing, sledding, snowshoeing (if we get snow!!) Either way, fresh air, sunshine, and exercise are wonderful for our health and help to boost our mood too! Think of nutrient packed soups as a great way to get extra veggies in each day: Load your slow cooker in the morning and come home to a healthy, delicious dinner. There are so many simple and affordable recipes online to try and on busy days, having everything cooking in the crockpot will save you much needed time, and prevent you from reaching for fast food that will maybe leave you feeling bloated and sluggish. If you are a baker, make use of your freezer over the holidays: Freezing batches will help to keep the goodies out of reach until needed, and temptation under control. Enjoy those around you and take time to embrace the peace and joy that [...]

Your Content Goes Here Cultural barriers may discourage couples from receiving help, but there are ways to overcome these obstacles. Our culture, upbringing, and belief system shape who we are now. Culture has an important role in our identity. The culture can help us develop roots and comprehend people and situations, as well as solve problems. At times, the culture may also reinforce negative stereotypes, stopping us from trying new ideas. Mental health began to acquire popularity around 1800. The establishment of the World Health Organization and the Mental Health Association in 1947 led to an improvement in mental and emotional health in late 1900. It took some time for mental health to expand to other parts of the world. Currently, mental and emotional well-being has its own pace in reaching out to individuals. There are some cultural and belief differences that keep us from seeking support. In my experience, I have seen people who are eager to explore differences in belief systems and cultures. Some people desire accurate information to better comprehend therapy and assistance, which they may find useful. Today, in this blog, we will look at several cultural barriers that may prevent couples from obtaining therapy and examine approaches to overcoming these difficulties. Cultural differences may lead to a therapist’s inability to understand my history: We may assume that the therapist is unaware of my cultural background. Most therapists have substantial professional experience, which enables them to understand other cultures. Despite their lack of familiarity with all cultures, therapists receive education to foster a nonjudgmental environment. When providing therapy, therapists listen to understand the culture and respect the diversity of cultures. For example, I met a couple suffering with an infidelity issue who voiced reservations about getting treatment. They expressed worry that the therapist would judge them for their role in infidelity and their decision to remain in the relationship. I highlighted to them that as individuals, they have the freedom to make their own choices and decisions in life. You know yourself best, and you have capacity to make sound judgments for yourself. As a therapist, I cannot pass judgment on your decision-making process. I may provide support and perceptions if needed to support. Stigma surrounding therapy: Some cultures believe that we should keep our difficulties private. This belief is perfectly correct; it makes no sense to discuss personal concerns publicly. However, if you are struggling as a couple and are continuously arguing in circles, it is best to seek professional guidance. If you are unhappy in your relationship and believe that some modifications could lead to happiness, you should see a couple’s therapist. Some people believe that if society becomes aware of their involvement in therapy, it will be viewed as a weakness or worsen feelings of shame or embarrassment. It is critical to raise awareness that you are seeking help to stay content and healthy in your relationship. You are looking for help to improve the quality of your [...]

Your Content Goes Here If you are someone you know is currently undergoing Chiropractic care for an injury or general wellness, there are several things you can do to enhance the results you experience. This article will outline 7 things to keep in mind in order to get the most out of your chiropractic care. 1. Keep Your Appointments – Each visit builds on the ones before. Your visit schedule creates the momentum required to produce spinal changes. This is simply how chiropractic works and those who miss appointments or don’t follow the recommendations, typically take longer to see progress. Reduce Stress – Increase your awareness of physical, emotional and chemical stress and do what you can to diminish your exposure. Emotional stress can cause physical changes in your body such as tight muscles. Physical stress from working or lifting too much can cause strain and wear and tear that leads to spinal issues.  When you are undergoing chiropractic care, be sure to reduce these stressors as they can set you back quickly.  Chemical stressors come from the food and drink we consume as well as smoking.  Eating healthy can reduce inflammation which in turn will help decrease pain. Lift Properly – Avoid slouching and become mindful of your posture, as poor posture can put enormous amounts of strain on your spine. Stand tall and bend at the knees while you lift in order reduce wear and tear on your back. This is especially important if you have a physical job. Be sure to stretch and take breaks throughout your day to reduce the load on your spine. Nourish Your Body – Improve your nutrition and drink sufficient amounts of water. Make sure your body has the resources it needs for healing. Get rid of sugar and processed foods from your diet to reduce inflammation, this can have a dramatic effect on pain levels. Become More Active – As you are able become more active. Brisk walking, swimming or other simple exercises can go a long way. Also, be sure to follow your doctors’ instructions on exercise and stretches. During your course of care, exercises should be introduced in order to help your muscles and joints heal properly. Get Proper Rest – Get adequate rest each night. Deep, restful sleep allows your body to make needed repairs and recover from stress. Be sure to remove your phone your bedroom while you sleep and reduce screen usage before bed time. Remain Optimistic – Expect improvement and remain hopeful. Chiropractic can take time to have its desired effect but a positive outlook aids the healing process. Dr. Spenser Dougley DC, FR, FRCms