Targeting Muscles to Improve your Posture

Many people see a chiropractor to help improve their posture. The biggest postural concern I see is shoulders rolled forward.

Targeting the muscles between the shoulder blades will strengthen the rhomboids to help keep the shoulders back improving posture.

In addition to strengthening the muscles in the back, it is also beneficial to stretch the muscles in the front! The pectoral (chest) muscles and the front of the shoulders (anterior deltoids) can become shortened and further roll the shoulders forward. Look up a doorway stretch to add to your stretching repertoire.

So, back to the Shoulder Blades…hold the first position as the shoulder blades squeeze together, and rest in the second position. Repeat several times.

Do this regularly with a monthly chiropractic adjustment for a winning combination for postural correction.

Let it Snow! 3 Winter Activities & how to Prevent Injury

I am ashamed to say I have not written a blog post for a year! Like everyone else, I am finding myself too busy and not taking the time. But, like anything that is important, we have to make time for it so here I go!

As I look outside, snow is gently and consistently falling in beautiful dancing flakes. It looks bright and festive, and is a relief to many after the torrential rains we have had. But with the snow, comes concerns with keeping you healthy and strong doing new winter activities.

• Shovelling snow

Any new activity is hard for the body when we are not used to the movement. Shovelling snow is a big one! Loading the body with the weight of snow while bending forward and often rotating to pile it are all of the worst positions to be in! The spine is stressed in flexion and weakest in rotation, so make sure you keep your core strong and contracted, make slow and deliberate movements, and limit tossing snow. Instead, push snow in smaller amounts and pile in front of you without lifting the shovel in the air to throw it. It may take a few minutes longer, but will be much easier on your back.

Also check out something like foundation training to improve core strength at https://www.youtube.com/watch?v=4BOTvaRaDjI or be consistent with your own workout routine whether at the gym or at home to build strength and prevent injury.

• Walking/Getting Around in Winter Conditions

Be aware as snow falls and gets compacted on driveways and parking lots, it can become very icy! I have many patients every season who injure themselves after a slip and fall. Always wear shoes with good grip, walk on snowier surfaces instead of packed down areas that tend to be icier, and be extra cautious in parking lots especially getting in and out of your vehicle.

Balance is important to prevent injury so consider adding yoga to your routine. Yoga is great for not only balance, but improves flexibility and spinal strength. I like Boho Beautiful Yoga https://www.youtube.com/watch?v=x39wJQ1BK-E (short sessions free on YouTube) or support a local studio in town.

• Skiing/Snowboarding/Winter Sports

With the mountain opening for the season in 1 week, we should have already been working on getting in shape for our winter activities (see my blog https://andrea-mulligan.squarespace.com/config/pages/58f6e742e4fcb54285fe5657 from January 13th 2020). But, it is never too late to start! In addition to the above links, exercise caution with your first few days on the mountain. Don’t overdue it, stop before you are too tired, take multiple breaks. Your body will get stronger as you do more, but be patient and gracious to your body’s abilities. And don’t be crazy…you have a whole season to get there. You don’t want an injury to put an end to your winter.

Email me with any questions or concerns and don’t forget that chiropractic plays a huge role in balance and strength.

Yours in health,

Andrea

Clarity on the Webster Technique in Pregnancy

With the intent of supporting natural childbirth in the mid 1980s, Larry Webster, D.C., developed a chiropractic adjustment now called the Webster technique. This adjustment improves pelvic balance. When the mother’s pelvis is out of alignment, the ligaments that connect from the pelvis to the uterus increase their tension (tone) resulting in an imbalance. The chiropractic adjustment affects this alignment and surrounding soft tissues. It is important to realize that many pregnant women are seeking ICPA doctors throughout their pregnancies to utilize the many additional benefits of the Webster technique and chiropractic in general. For every stage of pregnancy, this adjustment reduces interference to the nervous system, balancing the pelvic bones and muscles, and sets the stage for success.

Williams Obstetrics tells us there are three components of birth:

POWER: The nervous system (Power) operates in all body processes, including childbirth. For birth to proceed, the nervous system must facilitate the transmission of information through the body. Chiropractic care removes interferences and imbalances to the nervous system.

PASSAGE: For the baby to descend through the birth canal (Passage), the balance of the mother’s pelvis is vitally important. With chiropractic care, the muscles and ligaments of the pelvis are free to move and function for the benefit to the mother and the baby.

PASSENGER: The baby (Passenger) is part of this cooperative endeavor, where the mom and the baby play vitally connected roles.

The clarification is NOT that the Webster Technique turns breech babies, but that it promotes pelvic balance of the mom.

*This article appeared in Pathways to Family Wellness magazine in Winter 2018 & modified by Dr. Andrea Bologna

Are you Bored yet? 3 Things to do to Keep you Productive!

With self-isolation and drastic changes in many of our work and social schedules, we have been definitely spending more time at home. I have to admit, it has been nice to have the extra time to catch up on my chiropractic pediatric and pregnancy-related newsletters and articles, as well as more self-care like exercising and yoga. But, I don’t remember ever doing as much baking as I have in the last 2 weeks, so I suppose an increase in exercise is a must to combat the extra calories consumed!

With more time on our hands, there is the risk of boredom. I think teenagers feel this the most, but there are times when I have to keep myself motivated to keep being productive when it can be easy to sit around with my nose in a book or on my screen.

Here are some helpful hints to keep focussed and productive during this down time:

1. Write a short list of what you would like to accomplish for the day.

   Keep it simple and realistic, like:

   -do a load of laundry

   -read 1 chapter

   -tackle 5 emails

   -cook a big portion of 1 meal to freeze the extra

   -go for a walk around the block

   It is very satisfying to feel like you have accomplished tasks, even the most mundane ones. And this keeps you focussed, and less likely to watch cat videos on Facebook for an hour straight.

2. Learn something new

   There are some really good (and FREE) online course that I have done many times through websites like coursera.org or edx.org. There is no catch, no fee, just access to online courses through prestigious universities like Harvard and Berkeley and MIT. I have done courses on Astronomy, the psychology of happiness, mountain ecosystems, sharks, and the pyramids of Giza to name a few.

3. Keep a Routine

   I find it helpful to maintain a routine or schedule, even if we don’t really have to be anywhere at any time. I like to try to go to sleep at approximately the same time and wake up at around the same time, so it keeps me trained for when I return to work. This will avoid sleepy mornings when you stayed up too late and help keep that productivity up since you are not going to be fighting against a mixed up internal clock.

In the midst of this strange time, enjoy the little things and try to find something positive to be grateful for every day.

-Andrea

Calm in the Midst of Chaos

During these stressful times of rampant corona virus fear, I want to bring some peace to the minds of those suffering. We may not be sick with symptoms, but this sickness seems to be affecting our minds and attitudes. I would say fear spreads faster than any germ or virus. It is hard to get through the day without every conversation being centred around social distancing, closed businesses, loss of income, empty shelves in grocery stores, etc.

I propose having our focus on something else, something bigger. This is not to say we shouldn’t be aware of what is recommended for our overall health and safety, but I would like to encourage us to think and talk about something bigger. What is this something bigger?

We need to focus our attention on the good and positive, instead of feeding the fear of the negative. Easier said than done, right? Let’s take some steps to uplift those around us and change our mindset during this crazy time.

A suggestion would be to wake up every morning and say out loud what you are grateful for. The kids being out of school can be an opportunity to spend more quality time together. Work closing can be a mini stay-cation with time to start that book you were wanting to, or tackle a project you have been putting off. Sparse shelves in the grocery store can give you the opportunity to use some of the older cans of non-perishables in your pantry or dig deep into the caverns of your freezer.

Mindset is the key…focus your attention on the good, or on helping others and you will take yourself out of fear and into love and gratitude.

Stay healthy,

Andrea

What exactly is Sciatica?

Have you ever experienced pain that radiated from your low back, through your hips or glutes and down one leg? If so, you probably had sciatica. Sciatica is the irritation of the sciatic nerve which is a very long nerve that branches from the nerves in the lower lumbar spine and runs the length of each leg down to your heels. The sciatic nerve affects the functioning of many muscles including the hamstrings, calf muscles, lower leg muscles, and some foot muscles. The sciatic nerve also goes through the piriformis muscle deep in the glutes, so a tightening of the piriformis can irritate the sciatic nerve. In addition to the piriformis being a probable cause of sciatica, misalignment of lumbar vertebrae and the sacrum or pelvis can cause sciatica, as well as disc herniations or injury. Many people who sit a lot for work can experience sciatica, such as machine workers, truck drivers, or office workers.

So if you are experiencing sciatic pain, what can you do about it? First off, get a chiropractic assessment to determine what is causing your sciatica. Gentle and specific chiropractic adjustments can restore the alignment of the spine relieving pressure off the nerves to bring relief. Also, get your chiropractor to show you some stretches for the piriformis muscle. Create some healthy habits such as regular stretching, being conscious of your posture, improving your core strength, and proper lifting techniques. It’s important to get regular exercise so find something you like to do such as swimming or yoga to add to your weekly routine and keep your core strong. If you sit for work, make a habit of getting up regularly (every 30-40 minutes) to stretch your legs and change position.

If you have any questions about sciatica, contact me via email at drandreabologna@gmail.com.

Can Chiropractic "Treat" Your Children's Conditions?

Parents concerned with their child’s symptoms or conditions may want to apply new options especially after traditional methods are unsuccessful. The choice to use chiropractic care, or anything else, to treat your child’s symptoms is a choice only you can make. Chiropractors do not work to treat conditions and they explicitly represent a non-treatment model of care. However, many parents have achieved positive results using chiropractic as a first line of action for their child’s symptoms. How is this possible?

The stated purpose of chiropractic is to improve nervous system function through correction of spinal misalignments called subluxations. In the chiropractic model of care, there is no such thing as “treatment.” This is because the body is responsible for all healing successes. The role of the chiropractor is to support the body’s nervous system and to free it from internal constraints and imbalances.

When this happens, the body achieves a renewed ability to adapt and thrive. The alleviation of symptoms is not to the credit of chiropractic, but of your body’s own innate intelligence. You can experience this for yourself viscerally after a single adjustment. What is happening is the chiropractor removes imbalances called subluxations which enables the body to function in profound ways. These functional improvements may appear to be the result of chiropractic adding something new, i.e. treating the body, but the reality is they are normal functions innate to the body’s natural design.

To “treat” conditions using chiropractic is a private consideration any parent has the right to make, and it may align well for any parents needs, since the stated purpose of chiropractic is to improve overall nervous system. This approach resonates with many people, is less costly and inherently safe. The safety of chiropractic care can be established by considering first, the complete absence of parental distress voiced in the public sphere, and second, by recognizing that chiropractic care does not add anything new to the body, but works only to align with body’s own natural state of being and normal function.

Provided and published by ICPA. For more information, visit discoverkidshealth.com

How to Keep Fit in the Winter Months

Winter can be hard to motivate yourself to stay active. In the summer it’s easy since we almost live outside. It’s convenient to grab a bike and meet your friend at the coffee shop, or walk around the neighbourhood basking in the sun. A day like today at -18 without wind chill takes a bit more imagination to get going and keep fit.

My favourite activity in the winter is cross country skiing. It’s cheap to buy equipment ($200 should get you skis, poles, and boots) or you can rent them very reasonably. Another bonus is the cost of the passes. Whether you get a season pass to your favourite local spot or a day pass, it’s very affordable. This is a great winter substitute for your regular summer cardiovascular workout.

Another way for you bikers to stay fit in the winter months is a turbo trainer. This piece of machinery allows you to mount the rear wheel of your own bike and creates resistance for you to get a great peddling workout in the comfort of your living room. Put on a movie, listen to some music or a podcast, and get sweating! My husband bought one on the Whistler Buy & Sell for under $100. For those with a bigger budget, you can get really fancy and connect online with other bikers and race against them, or even purchase a home exercise bike that comes with live instructors to kick your butt into action like a traditional spin class.

If I don’t feel like leaving the house, I often check out a yoga class on YouTube or follow a personal trainer-designed workout on Livestrong. You don’t need any equipment other than your own body. If you have a small space, you can purchase TRX straps that hook over any door and follow their personal trainers tips to full body workouts using your own body weight as resistance.

Heck, you can even go up and down stairs for 10 minutes and work up a sweat that earns you that latte. Whatever you choose to do, don’t let cold weather stop you from achieving your fitness goals.

Welcoming 2020!

I have to admit I have been very bad with my blog posts. I started doing them regularly, but the last blog post was written in 2018! I am ashamed…

2020 is a new decade and January ushers in resolutions and self-promises, so my intention is to be better with blogging. So here goes…1st blog post of 2020!

I don’t want to write about cliched resolutions or things you should do to be healthier in 2020. Instead I am going to share what I am personally promising myself. After all the indulgences of the Christmas season, I ate enough chocolate and junk to last me the rest of the year. So, I have promised myself to eat a clean diet. Basically I am eating meat, eggs, and vegetables. The key for me was to cut out gluten and sugar. The first day I felt like I had nothing in the house to eat, but I quickly realized there is a ton of great meals to make. I have made a few meals over the weekend as well to last me in case I am hungry and need something fast during the work week.

Breakfasts have been omelettes with spinach, mushrooms and green onions. I made a huge slow cooker pot of leek and cauliflower soup pureed with coconut milk for some creaminess. I even threw in some left over turkey from Christmas in it for added protein. I also made a pork roast in the slow cooker and sauteed half a green cabbage with onions and garlic and chilli peppers with a drizzle of tamari (gluten free soy sauce) as the veg. These meals are very simple and extremely tasty, but don’t take a lot of time.

It doesn’t mean I can’t cheat now and then for a good reason. Like my husband’s Christmas party a few days ago. I enjoyed the meal out, but the very next day went right back to my simple diet. I am committing myself to do this for 3 months. And I know that after doing it for a few weeks, old habits will be broken and new habits will form.

Much love to you all in this new year. Make steps to be healthier this year, and know that we are in it together!

Dr. Andrea

The Truth About Eggs: Part 2...How To Tell the Good From the Bad

As last week’s blog started the conversation about eggs and cholesterol, this week’s post will dive into if all eggs are created equal. As mentioned previously, this information is taken from an article called The Truth About Eggs: How To Tell The Good From The Bad by Health Realizations.

Some things that can affect the quality of the egg include production methods and feed for the chickens, which can drastically differ with different brands. The majority of eggs produced in the United States (95% or more) come from giant factory farms housing 75,000 laying hens or more. These major industrial operations result in poor conditions for the chickens and inferior-quality eggs as a result.

According to the American Egg Board (AEB), most facilities keep their chickens entirely indoors in crowded conditions and feed them genetically modified soy and pesticide-laden grains, whereas their natural diet includes seeds, plants, insects, and worms naturally foraged from pasture.

Eggs from hens raised on pasture compared to eggs from commercial farms were found to contain 1/3 less cholesterol, 1/4 less saturated fat, 2/3’rds more vitamin A, 2 times more omega-3 fatty acids, 3 times more vitamin E, and 7 times more beta carotene (2007 Mother Earth News egg testing project). A separate study found that over 23% of hens from caged farms tested positive for salmonella compared to just over 4% in organic flocks and 6.5% in free-range flocks. It also found that salmonella was much more common in large flocks, and with 30,000 birds or more having over 4 times the average compared to smaller flocks.

So is organic better? I personally buy only organic eggs, but a new report from the Cornucopia Institute reveal that many organic farming operations are actually very similar to the large-scale industrial factories. Many “organic” companies only feed the chickens with organic feed, so you must look for a USDA-certified organic logo which follows federal organic regulations which requires access to the outdoors and smaller flock numbers. The study also found that many of the family-scale farms were adhering to organic standards and allow hens access to pasture. For more details, go to www.cornucopia.org, but it seems to mostly be American brands.

So for the most nutritious and most humanely produced eggs, buy from a small local farmer either directly or through a farmer’s market or food coop near you.