The Live Well Centre
348 Bagot St # 101 K7K 3B7 Kingston, ON, Canada

Your good news for the week: New Zealand will plant a tree for each person who shares their 2020 disappointment online to create a Forest of Hope full of Kiwi native trees. Share your 2020 disappointments and plant a tree with them instead. https://www.newzealand.com/us/form/forest-of-hope/

Why your migraine and neck pain could be related. Natural migraine relief found at the Live Well Centre. Call for a free 15 minute consult: (613) 549-0866 or [email protected]

Start your week with a good news story: A Colombian man opens a free community library after collecting books that were thrown away for 20 years. https://www.facebook.com/icdo.at/videos/325075661647210

I’d much rather watch Netflix than go work out. The fix: You can do both at the same time!! Comment your motivation tip in the comments below for all of our workout newbies out there.... https://ideas.ted.com/how-to-exercise-when-its-the-last-th/

This a great full-body stretch for stability. Lengthen with hips hinging back. Lengthen with breath pulling the ribcage away from the pelvis. Lengthen with a long spine from tail bone through base of skull. Lengthen with arms reaching (with lat activation). ... Stretch with intent and control. Create some space in your body. Breathe and Enjoy!

A pinched nerve is a common source of pain and most people turn to pain-killers like advil for relief. Unfortunately, pain-killers don't solve the problem. Chiropractic adjustments can reduce nerve pain in the short-term and prevent it from coming back in the future. One of the most troubling things about pinched nerves is that they usually don’t just cause pain in one location the pain spreads.... Pinched nerves (or compressed nerves) are deep root nerves that have become inflamed and irritated due to an abnormal amount of pressure. It can be caused by: - Herniated disc - Wear and tear associated with repetitive activities - Poor posture, such as forward head posture - Obesity - Repetitive movements - Staying in one position for long periods of time - Injuries, such as trauma, tears and sprains - Bone spurs - Arthritis and degenerative joint diseases If you think you have a pinched nerve, please do not hesitate to book a consultation with one of our doctors. (613) 549-0866 or [email protected] Here are some symptoms that could be related to a pinched nerve: - Pain, numbness and tingling in your neck down your upper back, shoulders or arms. - Pain when moving your elbow, hand, wrist or fingers. - Pain that gets worse when you move, type on a computer, or lift things. - You might experience pins or needles, - Your grip may become weak, and your arm or hand might become stiff. -Back pain radiating from your lower back running down your legs. -Burning sensations, tingling, heat and weakness might be felt in the thighs, low back or buttocks. -Pain likely gets worse if you exercise, after waking up from sleeping, or when you’re bending and walking.

In 2021, let's all plant a tree in memory of 2020! Onwards and upwards!

Special Olympian Chris Nikic becomes first person with Down's syndrome to complete Ironman triathlon. The Ironman triathlon is one of the most challenging sporting events in human history, and this past weekend history was made. After swimming 2.4 miles, cycling 112 miles, and then running a 26.2-mile marathon, special Olympian Chris Nikic, at 21 years old, entered the Guinness Book of World Records by becoming the first person with Down's Syndrome to complete the race.... To Chris, this race was more than just a finish line and celebration of victory, his dad told the BBC. Ironman has served as his platform to become one step closer to his goal of living a life of inclusion, normalcy, and leadership. It’s about being an example to other kids and families that face similar barriers, proving no dream or goal is too high If Chris can do an Ironman, he can do anything. https://www.bbc.com/sport/triathlon/54869998

Learn about Functional Range Conditioning from our Massage Therapist and Mobility Coach Adam Snook! https://livewellcentre.com/2020/11/08/meet-adam-snook-frc/

If you have mild pain in your knees, walking and other exercise will help mobilize your joint fluid and lubricate the joints. You should walk and do other exercises that move your knee joints as long as they are gentle and not doing damage - no burpees on concrete! You'll find that the stiffness, pain, and fatigue improves with exercise. Tips:... Build your walking time: If you're new to walking, steadily build up your walking time following a plan for beginners. Walking can be broken up into 10-minute segments, with an ultimate goal of 30 minutes per day. Start at an easy or moderate pace as you build endurance. Eventually, aim to walk briskly at 2.5 to 3.5 mph or a pace that has you find challenging. Choose softer walking surfaces: Walking on natural surface trails (dirt, bark dust, pea gravel) is easier on the joints. Although sometimes uneven, natural surfaces provide more balanced exercise. For even surfaces, choose a cinder track or asphalt rather than concrete. Note that flooring in malls and stores is primarily concrete. Choose the right shoes: Shoes should be flat and flexible, bendable in the forefoot with a low heel-to-toe drop. Avoid high heels, pointy toes, and heavy shoes. Look for shoes with a wide toe box. Even a 1.5-inch higher heel can increase pressure on two common sites for knee osteoarthritis damage. Choose heels that are 3/4 inch or less. Keep moving throughout the day: Get up and move around or stretch every 15 minutes. This will keep your joint fluid moving and nourish your knees. Even just a minute can help reduce the health risks of sitting and will be good for your joints. Lose excess weight: If your doctor has told you that you're overweight, losing even a few pounds can reduce stress on your knees. Use cold packs after walking: You've done well by getting your joint fluid moving. You can apply cold packs afterward to help reduce inflammation. Use inserts: Schedule an appointment with us for custom fit orthotics. You want your foot to move as naturally as possible so it's best to get custom fitted inserts made just for you and your unique gait. Use walking poles: Some people find that using trekking poles or Nordic walking poles help them with stability and reducing joint fatigue when walking. Walk during low-pain times of the day: If you have a lot of pain or stiffness in the morning, simply try to get up and move around for a minute or two every half hour. You will better enjoy long walks at a time when you have fewer aches, and that will help you be consistent. Warm up: You may benefit from applying heat to your joints before you walk, or walking after taking a warm shower or bath. Starting at an easy pace is recommended for everyone, but especially when you have stiff or sore joints. Start slow to get your joint fluid moving. Then you can pick up your pace after a few minutes.

Do you have a keystone habit? One single habit holds the key to everything you want to achieve. If we look at the times in our life when we felt our best, there are usually patterns. Think about your life at it's best, were you spending time with certain people? Eating a specific way? Following a particular exercise program?... Maybe you want to experiment with new activities to find your keystone habit: Having daily technology-free time Exercising first thing in the morning Keeping a strict sleep schedule Reading for pleasure Dancing to great music Some things, like exercise, might be challenging in the short term but can have a ripple effect in improving your sleep, energy levels, and food cravings. What activities make you feel your best? What's giving you long-term energy? A great journaling or meditative prompt.

Whenever you feel like there’s nothing to dogreat! Because that’s the perfect timing to do something. In this article, you get 20 suggestions on what to do when you have some free time.

Bond together and teach healthy habits through example when you exercise as a family. Try these: Chalk ladder agility Walking Lunges, arms up... Goblet Squats, with toy as weight Sprinting Races See more

When santa spends too much time talking to the elves Have a healthy and happy holiday everyone!

PE isn't just a subject; Physical education is more than that, where motor skills are acquired for LIFE !!! Let's recognize the value of moving our body and learning about good form! ... https://www.facebook.com/ProfeArielEre/videos/291810511837993/

Happy Halloween from Laura and Hilary!

Doctors in Canada can now prescribe time in nature and free museum visits to help fight anxiety. Have you had your art therapy for the week? There's scientific proof that art therapy is good for your physical health: it increases your level of cortisol and your level of serotonin. When visiting a museum, you secrete hormones that are responsible for your well-being.... https://www.intelligentchange.com//news/good-news-of-the-w

You facilitate your health journey, we're just here to help you along the way. Can chiropractic help your back aches? Chiropractic adjustments improve circulation of blood and aligns your spine to relieve back pain (or musculoskeletal discomfort).... Treatment is very individual, that's why we have initial appointments to dive deeper into your health plan and what results you could expect. One single appointment could relieve acute pain like stiff necks and tweaked backs and ongoing treatment can be a solution to chronic problems. If chiropractic isn't right for your particular condition, our doctors will let you know and recommend an alternative treatment. You don’t need to live with lower back pain, let us help bring you back to health. Call or email to book: [email protected] 613-549-0866

Looking to relieve neck pain? I don't know of any herb that can ease neck pain like manual treatments. Massage Therapy, adding heat to the neck, stretching, and deep breathing exercises will absolutely ease head and neck pain (along with lifestyle changes if your posture or other habits are the cause). You may want to experiment with cranial sacral work (which we offer), it works through very gentle pressure to manipulate the bones and connective tissues of the head and tail...bone. The aim is to free up restrictions in the movement of the cranial bones and allow the central nervous system to balance. We’ve found cranial therapy and full body massage therapy to be extremely useful for headaches if you get them. Call 613-549-0866 to book.

Best abdominal exercise - have you tried an 8-POINT PLANK? It's amazing for core stability. This can be intense so start SLOW at first and dial up the tension later. You're consciously contracting pretty much all of your muscle groups. ... Keep Engaged! That's the work.

Wow! Ultra processed food is everywhere.It used to be that we just had to avoid falling into the traps of junk at the grocery store, but now, junk food is ubi...quitous and demanding our attention in the forms of marketing and easy access. Decisions like this make it a little easier for people to avoid the grips of ultra-processed food. What do you think of this move? #ultraprocessedfood See more

Fall can bring on coughing, sneezing, etc and now the slightest thing can bring up fears of COVID-19. Here's a handy chart if you're feeling under the weather:

The things we can do with a little support and encouragement

The perfect pre-made salad. The dressing goes in first. This is so important! This guarantees that your salad ingredients don't get soggy. Then go with a grain or a protein, or anything else big and chunky. This protects your more delicate ingredients from getting wet.... Then the fixings. Little things like shaved nuts, dried fruit, cheeses. The ingredients that you want to stay dry until juuuust before you eat it. And if you have any leafy greens, they go in last. That way when you turn the Mason jar over and unload it all into a bowl, the greens will make the salad bed. Genius!

Millions of liters of beer that expired in Australia amid coronavirus has been converted into renewable energy. It can power up to 1,200 homes per week. We Love Finding New in the Old

You may be working out more than you realizeor perhaps not enough. There’s something to be said for washing your own car and mowing your own lawn. Playing, walking, chores these things are not only budget-friendly and socially healthy, they come with the workout built-in. I try to see chores as a welcome chance to unwind and recharge (it’s my version of meditation).

Easy Avocado Pudding: INGREDIENTS 2 ripe avocados 3/4 c. heavy cream/coconut milk... 1/2 c. chocolate chips (we love Lily's), melted 1/4 c. honey or other sweetener 3 tbsp. cocoa powder 1 tsp. vanilla 1/2 tsp. salt Blend until smooth Transfer to serving glasses, refrigerate 1 hour, then ENJOY!

Feeling sore or achy? In need of a massage today? Adam Snook, RMT has recently joined our team and has openings today!! Book directly online with him by clicking the link below! ... https://adamsnookrmt.janeapp.com/locations/adam-snook-rmt See more

Cold plunge with puppy helps aging! Thanks for the birthday wishes everyone!!