Getting a Good Night’s Sleep
Dr. Tara Brown, (Hon) BA Kin, DC, ART®, D.Ac
Doctor of Chiropractic
 Sleep not only helps us function throughout the day, but it also has a major impact on our health. Sleep is important for brain development, learning, memory, emotional regulation, heart health, metabolic function, and toxin removal. On average, adults require 7-8 hours of sleep each night, but this amount is not always easy to achieve! Length and quality of sleep are often negatively affected by various work and life related factors. Further, sleep posture (known as “sleep ergonomics”) can have a great impact on your quality of sleep. Sleeping in a comfortable and safe position is important to prevent unnecessary strain to the body.
The Canadian Chiropractic Association suggests there are several things to consider when it comes to sleep ergonomics, including sleeping position, mattress, and pillow.
Sleeping Position to Reduce Back Pain
There are various ways to help improve your sleep without drastically changing your sleep habits. Here are some examples of improvements to make, specific to different sleeping position preferences:
Side Sleeper: Draw your legs up slightly towards your chest and put a pillow between your legs. Full body pillows are also great for support. When possible, try not to put weight on your arms as this can cause problems with circulation and nerve flow.
Back Sleeper: Placing a pillow under your knees can help to maintain a neutral low back curve.
Stomach Sleeper: Try placing a pillow under your pelvis and lower abdomen to reduce strain.
Mattresses
A good mattress is important for support and to keep the body in a neutral position. A mattress that is too soft may have detrimental affects on sleep quality as it will not support the spine’s natural curves. On the other hand, a mattress that is too firm may create unnecessary pressure points that lead to pain.
 Choosing the Right Pillow
“What type of pillow should I use?” is one of the most common questions I am asked in my office. A pillow that is right for you might not necessarily be the right pillow for everyone. The best pillow is one that accommodates your preferred sleep position and minimizes any tension that may result from staying in this position for a prolonged period. The ideal pillow will support the head, neck, and shoulders, and keep your head and neck in line with the rest of your spine.
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For more information on sleep ergonomics from the Canadian Chiropractic Association: www.chiropractic.ca/blog/sleep-ergonomics-wake-up-pain-free-and-energized/
If you are struggling with pain or discomfort when you sleep, make an appointment with one of our Chiropractors so they can help assess the cause and help you treat and prevent future issues. Our clinic also sells a therapeutic copper infused pillow with ergonomic neck support from enVy. The Canadian made enVy Copper Pillow is ergonomically shaped memory foam with two built in neck supports and is anti-microbial and dust mite resistant. The Copper adds important anti-inflammatory and antioxidant properties, and it provides a cooler and more comfortable sleep.
Please call us at 905.465.4595 for more information and to book your appointment.
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How to Lose Weight and Keep It Off with Oriental Medicine
Hong Ma, R.Ac., R.TCMP
Registered Acupuncturist & TCM Practitioner
 Weight loss comes under the topic of “Weight Control” because we are concerned with the loss and MAINTENANCE of weight. This is a multi-faceted problem, and a good program involves diet, exercise, and stress reduction techniques. Chinese acupressure and digestive aid exercises are also useful tools for weight control.
Acupuncture helps make it easier to lose weight and maintain that loss when combined with lifestyle changes by the patient. The exact mechanism by which acupuncture works is unknown, but we know that acupuncture needles inserted into specific points on the body and in the ear release endorphins that have a calming and relaxing effect, which makes it easier to deal with stress, frustration, and anxiety that may trigger overeating and bingeing on fattening foods. Also, endorphins affect the digestive and hormonal systems, and acupuncture can help rebalance the organ systems that are running too fast or, in this case, too slow (i.e., the metabolism as well as the will power).
The Acupuncture Treatment
For the acupuncturist to choose the correct points for you, you will initially have a consultation to discuss your pattern of overeating and to let the practitioner know if there are any digestive difficulties. Next, the acupuncturist will check your pulse to discern the general state of your energy and measure the health of your stomach energy. Then, they will look at your tongue to check for cracks, peeling or puffiness on the stomach area, or a suspicious yellow or thick white coating that might indicate troublesome heat or coldness in the stomach, which provides some clues about weight gain.
The Acupuncture Points
 Next, armed with this information, the acupuncturist will devise a treatment protocol using a combination of ear and body points. The Chinese developed the system of ear acupuncture a long time ago, as one of the various Microsystems of the body containing all the points relating to the major organs and body parts; however, a Frenchman by the name of Nogier, discovered many more points on the ear that pertain to Western medicine, such as points called “Adrenal”, “Pituitary”, FSH, “Ovary”, “Thyroid”, etc.
The Treatment Plan
The number of acupuncture treatments required will depend on the patient's weight loss goals, the speed at which they want to lose, and their commitment to keeping the weight off. If the overeating is severe, a treatment every day for the first five days is appropriate, and will then taper off the second week to every other day, and the third week to every three days. For the average patient who wants to lose between five to ten pounds, one treatment every three days or twice a week until they reach their goal, with a booster treatment once every two weeks, is optimal. After a few booster treatments, the patient and practitioner will mutually decide when to terminate frequent treatments, and then will aim to meet approximately four times a year at the change of seasons when energy levels are unstable and detoxification and harmonizing of one's system is appropriate for everyone.
Herbal Medicine and Supplements
A good individualized nutritional supplement program is important because everyone has a different metabolism and different needs for nutrients. A program will include vitamins, minerals, herbs, antioxidants, phytochemicals, and nutraceuticals. These supplements will support the diet program and balance the blood sugar to help give the body the strength, energy, and defense it needs to maintain the healthy lifestyle that the patient has begun.
Please call us at 905.465.4595 for more information and to book your appointment.
For pricing information
please click
here.
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