Instilling Family Health Values from a Chiropractor and Mom
After many years of study and experience running a family-based chiropractic practice, I have to admit that sometimes I still take for granted all of the learning I have accumulated over the years. After an active, nature-entrenched childhood, 20 years of competitive sports, and 20+ years in the chiropractic world – I readily admit that the biggest influence in the creation of our family’s health values has been my journey as a chiropractor, as my understanding of health, healing and the human potential has grown exponentially. However, in becoming a parent, everything I believed was put to the test. The pressure was on – as I felt that if I made poor choices as a parent, I could be running the risk of regretting the consequences on an exponential level. So while I learned a lot of theory in my years of schooling, my true education came after I crossed the stage and was faced with the many realities of life as a mother. As a mom, I wanted to be a great one. I wanted to make all of the right decisions to allow this miracle of a human being, my baby, to thrive in every way possible. Would I have the guts to follow through with trusting the innate wisdom that I believed was inside of me – and inside of my babies? Quite honestly, as an unproven entity, I didn’t truly know. But at each turn in the road, as a new decision was required, I found that my resolve became greater. As a family, we based our choices on the foundational philosophies that our bodies are smart and heal themselves, that nature works best when we don’t interfere, and that our health, happiness and full expression is maximized when we give ourselves (and our bodies) what they need to thrive: Love, rest, play, nutrients, movement, nature, connection, gratitude and a healthy brain-body connection – which is my focus as a family wellness chiropractor. For us, this meant that we had the home births we had planned. We breast fed. We co-slept (although my sleep was minimal, I have to admit). We avoided all medications. We minimized chemicals in our home. We worked our schedules to have one of us home for the first few years with our kids. We made our own baby food. We had many successes and fails, but as the years went on, and we were faced with more and more of life’s general challenges, we found that we questioned our actions less and less as we watched our family thrive with great health. From the place of always starting with WHY we make the choices we do – I realized that we have ingrained in our family a deep set of beliefs that are empowering. Our children know we make our meals from scratch – avoiding processed foods, sugars, and grains – because that is what our bodies are designed for. They know the effects junk food has on their bodies. They understand how important it is to move their bodies frequently, get fresh air and have good sleep. They understand that there can be ‘junk-thinking’ – and that it is equally as bad for them as junk food. Our children know that their bodies are smart. They know that their thoughts are powerful. They know that they are competent, resourceful, unique people – and that the best gift they can give the world is for them to thrive with great health and self esteem, and ultimately to contribute to making this world a better place. This is what we mean when we say we are living our lives’ by design’. Our family follows principles that are at the core of the lifestyle approach I teach in my practice. I have seen – and personally experienced – amazing improvements in health, performance, and happiness as a result. As a mom, I have greater peace of mind as a result . And for these reasons, I sincerely wish to pass these same foundational principles on to the people I care about in my practice and in my community. I hope you will follow us along for this journey!
Creating Habits that Last in 5 Simple Steps
Have you ever had a habit you were trying set, but it just kept falling off the radar? I sure have. Deciding which habits you want to build is easy, but setting habits that stick is where most people struggle. In over 20 years of practice, I’ve come to the conclusion that most people – myself included – don’t reach some of their own, well-intentioned goals simply because they don’t build out the structure that allows them keep a new habit long enough for it to become automatic, and therefore easy. Let’s face it, we all know a few simple things we could do to improve ourselves that require minimal time or effort, like drinking more water, getting up from our desks to move, or taking vitamins. The act itself is often easy and short – but without the HABIT to make it a part of our daily routines, it falls to the wayside, even in the best intentioned people. Firstly, I suggest chunking a goal down into small, bite-size steps that are manageable rather than too big, difficult and time consuming. And I firmly believe that CONSISTENCY is the most important piece to master – so start small, and build from there! STEPS to creating a new, healthy habit: (For the purposes of this exercise, I am going to give the example of wanting to feel more limber, mobile and relaxed vs stiff and achy) 1 – Decide on the habit you want to set. Make it simple, quick and painless (literally!) Start with ONE THING that you can do in a 2-5 minute window with minimal preparation. (I want to start my day with 2 minutes of mobility work) 2 – Tie that habit to something else you do each day. This is called habit stacking, and helps you create the TIME for the habit in your daily routine. If you want to make it even more mentally cemented in, write it out: “Every day when I do x, I am going to add in y.” (Each morning while waiting for my coffee to perk, I am going to do 2 minutes of mobility) **And funny enough – even though I teach this stuff – if I forget or bypass this timing, I forget, and it’s like the habit itself doesn’t even exist. 3 – Plan out what you need for your new habit. Do you need to buy a water bottle for your work desk, a movement timer, a journal…? Especially at the beginning of a new habit, you may need some forethought to help you plan for success. (You can follow along with some of Dr. Amy’s mobility videos by clicking here) 4 – Set your environment up for success. Remove distractions, and set out what is needed for your habit. (I have a wooden spine board I use for mobility, and a massage ball – both of which are tucked under the coffee table to be easily pulled out each morning. I don’t allow myself to go online until after I have completed my mobility) 5 – Have an accountability partner. Tell someone so they can check in with you – or better yet, have them build the habit along with you! So here’s my challenge to you: Find a habit you’d like to create. Use this formula to help make it easy and automatic. And if you miss a day or a week, don’t give up – just get back on track! Building success momentum is our goal here – and much success comes from steady, slow repetition, but with great results! Give it try! And we’d love to know what habit you are working on (:
Top Tips for More Restful & Better Sleep
As a chiropractor, one of my main goals is to help people sleep better. Why? Because sleep is when your body does most of its heavy lifting—repairing tissues, reducing inflammation, and even flushing out toxins from the brain that can leave you feeling groggy or give you headaches the next day. Better sleep is one of the most common things people in our practice notice soon after starting chiropractic care, whether we’re working with a baby, toddler, or adult! Here are some more ways you can improve your sleep naturally! 1 – Get Adjusted!When your spine isn’t aligned properly, it creates tension and throws off your nervous system, which makes it harder for your body to relax and get into a healing state, which plays a role in why people have restless nights. By realigning your spine, we help bring your body into better balance, making it easier for you to unwind and drift into deep, restorative sleep. And when your body’s in alignment, you’re naturally going to sleep better and wake up feeling refreshed, ready to tackle the day. 2 – Create a Healthy Bedtime Routine Routine is the foundation of a restful sleep. Establishing a calming, consistent bedtime routine signals to your body that it’s time to wind down. Whether it’s a warm bath, light reading, or gentle stretching, incorporating activities that relax the nervous system can ease tension and prepare your body for deep, restorative sleep. A predictable routine trains your brain to associate certain activities with relaxation, which naturally helps you fall asleep more easily over time. Parents tend to do this well for young children – but we should apply the same approach as our children get older, as well as for ourselves! 3 – Support Yourself with Quality Supplements . A holistic approach to sleep may include natural supplements that promote relaxation. As a starting point, we recommend most people take magnesium before bed, known for relaxing the muscles and calming the nervous system. Other considerations should be discussed with a health care provider, as there are some situations where caution should be exercised, in particular if you are pregnant, or taking other medications. (If you want specific guidance, come talk to us!) 3 – Avoid Screen Time or Stimulating Activities Before Bed Our modern lifestyle is filled with technology, but exposure to blue light from phones, tablets, and computers can delay the release of melatonin, making it harder to fall asleep. Additionally, stimulating or thought-provoking activities, such as intense conversations or work-related tasks, can raise stress hormones and make it difficult to settle down. Aim to power down screens and focus on calming activities, like reading or light journaling, an hour before bed to give your brain a chance to unwind. 4 – Avoid Eating or Drinking Too Close to Bedtime Eating late at night, especially heavy meals, forces your digestive system to stay active when your body should be resting. Additionally, alcohol might help you fall asleep but it disrupts the deeper stages of sleep, reducing its quality. For better rest, avoid eating at least 2-3 hours before bed and limit alcohol consumption, allowing your body to focus on repair rather than digestion. 5 – Maintain a Regular Sleep Schedule Our bodies thrive on routine, and that includes sleep patterns. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Irregular sleep patterns can disrupt your circadian rhythm, leading to poor-quality sleep and daytime fatigue. Even on weekends, try to stick as closely as possible to your schedule to maximize sleep’s restorative benefits. 6 – Sleep in a Comfortable, Neutral Position As a chiropractor, I cannot stress enough the importance of maintaining proper spinal alignment while you sleep. Sleeping in a neutral position—where your spine is naturally aligned—allows your spinal cord and nervous system to decompress, while also reducing pressure on your joints and muscles, preventing aches and stiffness in the morning. Side sleeping with a pillow between your knees or sleeping on your back with a pillow under your knees are great positions to support spinal health. 7 – Choose a Pillow that Supports Your Neck The right pillow is essential for maintaining proper neck alignment while you sleep. A pillow that’s too high or too low can strain your neck, leading to discomfort and sometimes tension headaches. As a general rule, side sleepers should use a thicker pillow to keep the neck aligned with the spine, while back sleepers benefit from a thinner pillow that maintains the natural curve of the neck. I have my favourite two pillows I typically recommend (a buckwheat pillow or water-based pillow)- both of which help mold to your neck to create the proper support for whichever position you prefer. 8 – Sleep in a Dark, Cool Room Creating an optimal sleep environment plays a big role in sleep quality. A cooler room temperature is ideal for promoting restful sleep. Darkness is equally important, as it encourages the production of melatonin, the hormone that regulates sleep. If needed you can also use blackout curtains, remove electronic lights, and consider using a sleep mask to block out any disruptive light. 9 – Reflect on Your Day and Practice Gratitude Mental clutter can often prevent us from falling asleep, especially after a challenging day. Spend a few moments reflecting on your day—what went well, what you can improve, and what you’re grateful for. This simple act of reflection can help clear your mind and prepare you for sleep. If you’re dealing with stress or unfinished tasks, mentally put those worries in a “box” to be opened the next day. Visualization techniques can give you peace of mind, allowing you to let go of stress before bed. Sweet dreams, and remember that quality sleep is foundational to your health! If you’re having trouble sleeping or want to improve your sleep quality, let us know, and we can tailor some recommendations for
Feeling Calm and Connected: How Our Nervous System Impacts Emotional Well-being and Connection with Others
As parents, we want our families to be healthy and happy, both physically and emotionally. But in today’s fast-paced world, stress and demands can affect how our bodies function. In kids and adolescents, this often shows up as behavioural challenges, sleep problems, and heightened emotions. For both kids and adults, the longer our bodies stay in a state of stress, the more likely we are to experience mental health issues, like anxiety – and physical symptoms, such as digestive problems like reflux, nausea, or irritable bowel symptoms, and hormonal imbalances like irregular periods or peri-menopausal symptoms. While the list of possible symptoms is long, this article focuses on how stress impacts our emotional health and family relationships. But remember: improving one area—mental or physical—often helps improve the other. The Connection Between Stress, Emotions, and Our Nervous System So, how is all of this connected? There’s a powerful link between our nervous system and how we feel, react, and connect with each other. Our nervous system affects how we handle stress, regulate our emotions, and keep our body systems in balance. Understanding this connection can improve your family’s well-being in a multitude of ways. And you might be surprised to learn that chiropractic care, which focuses on your spine and nervous system, can help support this balance. Over the past 5 years, much of my work has focused on an approach called the Polyvagal Theory. This theory has given me a deeper understanding of how our nervous system processes stress, trauma, and the challenges of daily life. You may have noticed that my adjusting techniques have evolved to help your body find better balance, using things like cranial work, breathing techniques, tuning forks, and sometimes visceral work on the diaphragm and abdomen when needed. What Is Polyvagal Theory and Why Does It Matter? Polyvagal Theory helps us understand how our nervous system reacts to stress and how we connect with others. A key player in this theory is the vagus nerve, which you may have heard of recently. The vagus nerve is constantly monitoring our body and helps us determine whether it is safe for us to be in a relaxed state, or if we need protection of some sort, and therefore operate on high alert. When we’re in a calm, safe state, our body works better, and we can handle life’s challenges more easily. When we’re in a safe, relaxed state, our body thrives, and we’re better able to connect with others and handle life’s challenges. The vagus nerve is the longest nerve in the body and part of the autonomic nervous system, which controls things like heart rate and digestion. Here are the roles it plays in your body: There are three main states we can experience: In short, a healthy nervous system – including the vagus nerve – is vital for helping us handle stress, stay calm, and build social connections. Its health and proper function are essential for emotional well-being and resilience, which is why it’s a focal point in the care provided in our office. Why Does This Matter for Your Family? The goal is for your nervous system to respond to stress in a healthy way, ideally spending more time in the calm, connected state. This is where emotional regulation and positive social interactions thrive, and where your internal body systems function best. When our nervous systems are out of balance, everything can feel “off,” which is why chiropractic care can be so helpful. Adjustments can help reset your system, similar to rebooting a computer. Practical Tips for Supporting Your Family’s Nervous System at Home And, of course, regular chiropractic adjustments can keep your nervous system functioning at its best. If you’d like to learn more about how we can help your family, feel free to reach out!