Discover Holistic Healing at Pure Health Chiropractic

Barefoot Shoes: The Ins and Outs, and Why Your Feet Might Thank You

For most of our lives, we put our feet into shoes without giving them much thought. We choose trainers for comfort, boots for support, and everyday shoes because they look good or fit the occasion. But increasingly, people are asking a different question: What if our shoes are actually changing the way our feet move? That is where barefoot shoes come in. Barefoot shoes are designed to allow your feet to move more naturally, with a shape and construction that interfere less with the way your feet are designed to function. They are not quite the same as walking barefoot, but they aim to provide a similar sense of freedom while still giving your feet some protection from the ground. So, what exactly are barefoot shoes, what are the potential benefits, and should you make the switch? Let’s take a closer look.

What Exactly Are Barefoot Shoes?

The term “barefoot shoe” can sound slightly contradictory. After all, you’re still wearing a shoe. The idea is that the shoe should allow your foot to behave more like it would if you weren’t wearing a restrictive shoe at all. Most barefoot shoes share several key characteristics:

A wide toe box

Perhaps the most noticeable difference is the shape.Traditional shoes often taper towards the toes, creating a narrower front. Barefoot shoes generally have a much wider toe box, allowing the toes to spread and move independently. This matters because your toes aren’t simply there to help your shoes fit. They play an important role in balance, stability and how your foot interacts with the ground.

Zero drop

Barefoot shoes typically have little or no difference in height between the heel and the forefoot. This is known as zero drop.Many conventional running and lifestyle shoes have a raised heel, which changes the angle of the foot and can influence how you stand and move. Zero-drop footwear is designed to keep the foot in a more neutral position.

A thin, flexible sole

Barefoot footwear generally has a much more flexible sole than traditional shoes. Rather than completely isolating your foot from the ground, the sole allows you to feel more of the surface beneath you while still providing protection from stones, rough surfaces, heat and other hazards.

Minimal structure

Barefoot shoes tend to avoid excessive rigidity, stiff soles and heavy support structures. The goal isn’t necessarily to make your feet work harder for the sake of it. It’s to give them more opportunity to move naturally.

Why Are People Interested in Barefoot Shoes?

One of the biggest reasons people try barefoot footwear is surprisingly simple: They want their feet to feel like feet again.Our feet contain a complex network of bones, joints, muscles, tendons and sensory receptors. They are designed to adapt to different surfaces and help us maintain balance as we move. When your feet spend most of the day inside structured footwear, however, they have less opportunity to move freely.Barefoot shoes attempt to give some of that movement back. For some people, the difference can be immediately noticeable. For others, it takes time to adapt. And that brings us to one of the most important points about barefoot footwear: More freedom doesn’t necessarily mean you should do everything barefoot immediately.

Benefits you may find with Barefoot Shoes

The research around minimalist and barefoot footwear is still developing, and the effects can vary considerably from person to person. However, there are several potential benefits worth understanding.

1. More room for your toes

One of the simplest benefits is also one of the most overlooked. A wide toe box gives your toes room to spread rather than squeezing them together.When you stand and walk, your toes contribute to stability. Allowing them more freedom may help you develop a better awareness of how your feet contact the ground.For people who have spent years in narrow footwear, simply having more space can feel dramatically different.

2. Greater foot awareness

Our feet are packed with sensory receptors that provide information about the surface beneath us. A thick, heavily cushioned shoe can reduce some of that sensory feedback. A thinner, flexible sole allows you to feel the ground more clearly. You may notice changes in texture, pressure and balance that you previously didn’t pay much attention to. This increased awareness is one reason barefoot footwear can feel so different when you first try it.

3. Encouraging natural foot movement

Barefoot shoes are designed to let the foot flex, spread and move more freely. Rather than relying heavily on the structure of the shoe, your feet have more opportunity to participate in each step. Over time, this can provide a useful stimulus for the muscles and tissues of the feet and lower legs. However, it’s important not to interpret this as a guarantee that barefoot shoes will “fix” every foot problem. Human feet and bodies are different, and footwear affects everyone differently.

4. Potentially stronger feet

Some research into minimalist footwear suggests that changing footwear can influence the strength and function of the muscles within the foot. This makes intuitive sense: if your footwear allows your feet to move and work more freely, those tissues may receive a different stimulus than they would in a highly structured shoe. But there is an important catch. Your feet need time to adapt. Going from years of supportive footwear straight into long barefoot runs is a very different proposition from gradually introducing minimalist shoes into your daily routine. More isn’t automatically better.

5. Better balance and proprioception

Proprioception is your body’s ability to understand where it is in space. Your feet play a major role in this process. Feeling the ground beneath you can provide your nervous system with more information about balance, pressure and movement. For this reason, some people enjoy barefoot footwear for activities such as walking, strength training, yoga and everyday movement.

6. A more natural walking experience

Perhaps the biggest appeal is simply the feeling. A good barefoot shoe should move with your foot rather than making your foot conform to the shoe. Walking on different surfaces can become more interesting because you can actually feel what you’re walking on. For many people, barefoot footwear isn’t about achieving some perfect biomechanical ideal. It’s simply about having footwear that feels less restrictive.

Barefoot Shoes Don’t Mean “No Protection”

It’s easy to assume that barefoot footwear means walking around with virtually nothing between your feet and the ground. That’s not the case. Barefoot shoes still provide protection. The difference is that they generally try to provide that protection without unnecessarily restricting the movement of the foot. Think of it as a compromise between being completely barefoot and wearing a heavily structured shoe. You get protection from the environment while retaining more freedom of movement.

What About Running?

This is where things get particularly interesting and where caution is important. Running in minimalist shoes changes the demands placed on your feet and lower legs. If you’ve spent years running in highly cushioned shoes, suddenly switching to a minimalist shoe can be a significant change.Your calves, Achilles tendons, feet and other tissues may be exposed to loads they’re not accustomed to. That’s why transitioning gradually is so important. You might begin by wearing barefoot shoes for short walks or everyday activities before introducing short periods of running. Your body doesn’t care how excited you are about your new shoes. It still needs time to adapt.

How Should You Transition?

If you’re new to barefoot shoes, resist the temptation to wear them everywhere from day one. Instead, think of the transition as training. Start small. Wear your barefoot shoes for short walks around the house, errands or other low-intensity activities. Pay attention to how your feet and lower legs feel. As your body becomes accustomed to the different demands, gradually increase the amount of time you spend wearing them. If you’re experiencing persistent pain rather than ordinary adaptation or muscle fatigue, back off and consider getting advice from an appropriately qualified healthcare professional. The goal is not to prove that you can tolerate barefoot shoes. The goal is to give your feet an opportunity to adapt.

Common Mistakes People Make

Doing too much too soon

This is probably the biggest mistake. A minimalist shoe can feel deceptively comfortable because it’s light and flexible. That doesn’t mean your body is immediately prepared for extended use.

Assuming pain is part of the process

Some adaptation is normal. Pain that persists, worsens or changes the way you move is something different. Listen to your body rather than treating discomfort as evidence that the shoes are “working.”

Choosing a barefoot shoe that’s still too narrow

A shoe can have a thin sole and zero drop and still fail to give your toes enough room. The shape of the shoe matters. Your toes should have space to spread naturally rather than being squeezed together.

Treating barefoot shoes as a cure-all

Barefoot footwear isn’t a magic solution. It won’t automatically correct posture, eliminate injuries or solve every foot problem. What it can do is change the environment your feet move in. Whether that change is beneficial depends on the individual.

What Should You Look For?

If you’re considering buying your first pair, look beyond the label. A good barefoot shoe should generally provide:

A genuinely roomy toe box
A relatively flat sole
Good flexibility through the forefoot
Enough protection for the surfaces you’ll be walking on
A secure fit around the heel and midfoot
Enough space for your toes to spread comfortably

Most importantly, your feet should fit the shoe not the other way around. Your toes shouldn’t be forced into an unnatural position simply because the shoe looks good.

Are Barefoot Shoes Right for Everyone?

Not necessarily. People have different foot shapes, movement patterns, training histories and individual needs. Someone who spends most of the day walking may have very different requirements from someone running 50 kilometres a week. Someone recovering from an injury may also need a different approach. Barefoot shoes are best viewed as one footwear option, rather than a universal solution. If you have an existing foot, ankle or lower-leg condition, or you’re recovering from an injury, it’s sensible to discuss a transition with a qualified professional who can assess your individual circumstances.

The Bigger Picture

Perhaps the most interesting thing about barefoot shoes isn’t the shoes themselves. It’s the conversation they encourage. For decades, we’ve often treated footwear as something that should control, cushion and support the foot as much as possible. Barefoot footwear asks a different question: What happens if we give the foot a little more freedom and let it do more of the work itself?

The answer isn’t going to be identical for everyone. But there is something valuable about becoming more aware of your feet, how they move, how they contact the ground and how the shoes you wear influence that experience. Maybe the goal isn’t to go completely barefoot. Maybe it’s simply to stop treating our feet like they’re something that needs to be locked away inside a shoe all day.

Barefoot shoes aren’t a miracle product, and they’re not necessarily the right choice for every person or every activity. But they offer something that conventional footwear often doesn’t: freedom of movement. With a wider toe box, a flat platform and a flexible sole, barefoot shoes can allow your feet to move, flex and interact with the ground in a more natural way. The key is to make the transition gradually. Give your feet time to adapt. Pay attention to how your body responds. Choose footwear that actually fits the shape of your feet. And perhaps most importantly, remember that healthy feet aren’t about finding the perfect shoe. They’re about movement, strength, mobility and giving your feet the opportunity to do what they were designed to do.

Barefoot Shoes: The Ins and Outs, and Why Your Feet Might Thank You Read More »

Concussion Awareness Month

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Concussion Awareness Month

Why are we trying to raise awareness about this?

Well, we are seeing more and more concussions in the practice.

Concussion is more common than many people realise, particularly in sport. Many injuries are managed outside hospital settings, making the true number difficult to measure but these are definitely on the rise with things like e-bikes and phat bikes becoming increasingly popular. What we do know is that children and young athletes are an important group to protect, and Dutch health authorities are increasingly highlighting the importance of preventing both concussion and repeated head impacts.

So what is a concussion?

A concussion is a type of mild traumatic brain injury that can occur after a blow, bump or jolt to the head or even a hit to the body that causes the head and brain to move rapidly. One of the challenges with concussion is that there isn’t always an obvious sign that someone has been injured. An person doesn’t have to lose consciousness.

Symptoms can include:

Headache or pressure in the head
Dizziness or balance problems
Changes in vision
Sensitivity to light or noise
Feeling foggy, slowed down or unable to concentrate
Fatigue or changes in sleep
Nausea
Irritability or changes in mood
And symptoms don’t always appear immediately. They can develop or become more noticeable hours or even days after the injury. That’s why knowing what is normal for you, your child or an athlete can be incredibly valuable. The good news is most people recover well from concussion. But for some, symptoms can persist for weeks or longer.

So what happens concussion symptoms don’t simply go away?

This is where we may start talking about persistent post-concussive symptoms (PPCS), and this is important: a concussion doesn’t necessarily look the same in every person. Tricky right? One person might primarily experience headaches. Another may struggle with dizziness or balance. Someone else may notice visual difficulties, poor concentration, fatigue, disrupted sleep, sensitivity to light or noise, anxiety, irritability or feeling overwhelmed. The symptoms can be physical, cognitive, emotional and sleep-related, sometimes in combination.

When symptoms persist, we at Pure Health understand the current concussion treatment approach don’t believe in simply telling someone to “rest and wait.”

We want to understand what systems are struggling and why to help you make a full recovery.

September is Concussion Awareness Month, and with a new sports seasons getting underway, we think there is no better time to talk about concussion especially when it comes to our young athletes. Whether your child plays football, hockey, rugby, cycling, gymnastics, football or another contact or high-speed sport, preparation matters. And we want to protect athletes starts before the injury. Concussion isn’t something we should only think about after an injury happens.

Why consider a preseason baseline?

One of the things we are passionate about at Pure Health is being proactive rather than reactive. A preseason baseline assessment gives us an opportunity to understand an athlete’s function before an injury occurs. During on the assessment, we include looking at areas such as balance, coordination, visual function, movement and other aspects of neurological function. If you or your child later sustains a suspected concussion, having pre-injury information can give their healthcare team another piece of the puzzle when assessing changes and planning recovery. It’s simply another tool that can help us understand the athlete and support more informed decision-making if an injury occurs. Your children and teenagers are still developing physically and neurologically (their developing brain and nervous system), and concussion can affect more than their ability to play sport and can affect school, concentration, sleep, mood, energy, relationships and everyday life.

At Pure Health Chiropractic, Chanelle Scott-Crossley has been continuing to develop her knowledge and clinical interest in functional neurology, particularly the relationship between the brain, nervous system, movement and sensory systems.

This allows us to look beyond simply asking:

“Where does it hurt?”

We can ask:

How is the your balance?
How are you coordinating movement?
How are your eyes and head working together?
How are you responding to different sensory inputs?
How are you tolerating physical and cognitive load?
What happens to your symptoms when we gradually increase activity?
Concussion rehabilitation should be individualised. Depending on the person and their symptoms, appropriate care may involve different healthcare professionals and rehabilitation approaches, including vestibular, vision, physical, cognitive or psychological support. Our goal is to be part of that bigger picture, working within our scope and collaborating with the appropriate healthcare professionals when needed.

Prevention matters too

Protecting the young athletes starts before the injury.

Whether your child plays football, hockey, rugby, cycling, gymnastics, football or another contact or high-speed sport or is just getting to school on their bicycle, awareness and preparation matters. And concussion isn’t something we should only think about after an injury happens. We can’t eliminate the risk of concussion from sport or in daily life. But we can make things a little safer.

That means:

Use appropriate protective equipment on and off the field.
Helmets and other protective equipment should be appropriate for the sport, fit correctly and be used according to the manufacturer’s and sport’s safety guidelines.

Prepare the body for the demands of the sport.
Strength, coordination, balance, reaction and movement skills all matter.

Know the signs of concussion.
Athletes, parents and coaches should know what to look for. If you need assistance, feel free to ask Chanelle more about it in your next appointment.

When in doubt, take them out.
If a concussion is suspected, the any person should be removed from play if on the field and assessed by an appropriate healthcare professional. They should not return to sport the same day without appropriate medical clearance.

Returning to sport is a gradual, stepwise process, with progression guided by symptoms and healthcare professionals.

Want to understand your athlete before the season starts?

This September, we’re opening up free baseline concussion assessments at Pure Health Chiropractic for athletes and families who want to have a better baseline in place for the “what if” situations. Let’s be aware, let’s be prepared, together.

Concussion Awareness Month Read More »

Back to School: Supporting Your Child’s Growing Body, Posture & EyesSummer

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Back to School: Supporting Your Child’s Growing Body, Posture & EyesSummer

A new school year brings new routines, teachers, sports, homework and plenty of time sitting, reading and looking at screens.

For children, these everyday demands come at a time when their bodies are still developing. Their spines are growing, body proportions are changing, postural habits are being established, and their eyes and nervous systems are working hard to support reading, learning and movement.

At Pure Health Chiropractic, we believe back-to-school preparation should go beyond stationery and school shoes. It is also a great time to check in on how your child is moving, sitting, seeing and coping with the demands of their day.

Your Child’s Spine Is Still Growing

The spine doesn’t simply “stop developing” at a particular age. Children grow at different rates, with significant changes occurring during puberty and adolescence.

The major adolescent growth spurt generally occurs earlier in girls than boys. On average, girls reach their peak height growth around 11–13 years, while boys tend to reach it around 13–15 years. The timing can vary considerably from child to child.

During these periods of rapid growth, body proportions and coordination can change quickly. A child who seemed comfortable on their bike, in their school chair or carrying their backpack last year may suddenly need things adjusted.

This is one reason the school years are an important time to encourage healthy movement habits and regular physical activity, rather than focusing on maintaining one “perfect” posture.

Posture Is About More Than Sitting Up Straight

It’s tempting to tell a child to “sit up straight,” but good posture isn’t about holding one rigid position all day.

Children need to be able to move between positions, maintain comfortable alignment and develop the strength, coordination and mobility to handle everyday activities.

The bigger issue is often sustained posture (staying in the same position) for too long.

Think about how your child spends their day:

-Sitting at a school desk
-Reading and writing
-Using a tablet or computer
-Playing video games
-Looking at a phone
-Travelling in the car
-Doing homework

Encourage your child to change position and move regularly. A short walk, stretch or change of activity can break up long periods of sitting.

At home, make sure their study area allows their feet to be supported and their books or screen to be at a comfortable height. Most importantly, don’t expect a child to sit perfectly still for hours. Movement is part of healthy posture.

Check the School Backpack

A school bag can become surprisingly heavy, particularly as children carry books, sports equipment, lunch and other items throughout the day.

Check that:

-Both shoulder straps are being used.
-The straps are adjusted so the backpack sits comfortably against the back.
-Heavier items are kept closer to the child’s back.
-Unnecessary items aren’t being carried around all day.
-The bag isn’t causing discomfort or forcing your child to lean, twist or hike one shoulder.

Remember that children grow quickly. A backpack that fitted well last year may not fit as well after a growth spurt, so check the fit regularly.

Has Their Bike Grown With Them?

Cycling is a fantastic way for children to stay active and, for many, is an important part of getting to school.

But just like a backpack, a bicycle that fitted well last year may need adjusting after a growth spurt.

Check the:

-Saddle height
-Handlebar position
-Reach to the handlebars
-Helmet fit
-Overall comfort while riding

If your child suddenly looks cramped, is stretching excessively to reach the handlebars or regularly complains of discomfort after cycling, consider having the bike professionally checked and adjusted.

Encourage Sport and Movement

While we spend a lot of time talking about sitting and posture, one of the best things parents can do for a growing child is encourage them to move.

Sport and physical activity help children develop strength, balance, coordination, agility and body awareness. They also provide a valuable break from the sustained sitting that comes with school and screen time.

Football, swimming, gymnastics, dance, martial arts, tennis, athletics, cycling or simply playing outside with friends can all be great options. It doesn’t have to be competitive. The most important thing is finding activities your child enjoys and wants to participate in.

During growth spurts, children may temporarily feel less coordinated as their bodies change. This doesn’t mean they need to stop being active. Encourage them to build activity gradually, listen to their bodies and allow appropriate recovery.

If your child develops persistent pain, recurring discomfort or a noticeable change in how they move, don’t simply assume it’s “growing pains.” Consider discussing it with an appropriate healthcare professional.

Could Their Eyes Be Part of the Picture?

Vision can also influence how a child sits, moves and performs at school.
Reading, writing and screen-based learning require the eyes to focus and coordinate for sustained periods. Sometimes what looks like a posture, concentration or learning issue may have a visual component.

A child who is struggling to see comfortably may move closer to a book or screen, tilt their head, lean forward or adopt an unusual position to make the task easier.

Keep an eye out for:

-Frequent eye rubbing or blinking
-Squinting
-Headaches after reading or screen use
-Tired or sore eyes
-Closing or covering one eye
-Losing their place while reading
-Skipping words or lines
-Difficulty copying from the board
-Holding books unusually close
-Avoiding reading
-Difficulty concentrating during visually demanding tasks
-Tilting or turning their head while reading

These signs don’t necessarily mean your child has a vision problem, but they’re worth paying attention to.

Have a Conversation With Your Child

Children don’t always tell parents when something feels uncomfortable, especially if they assume it’s normal.

Before the school year gets too busy, ask simple questions:

“Does anything feel uncomfortable when you’re sitting at school?”
“Do your eyes get tired when you’re reading?”
“Do you get headaches after school or homework?”
“Can you see the board comfortably?”
“Does your backpack feel heavy or uncomfortable?”
“Do you feel comfortable when you’re cycling or playing sport?”

Sometimes simply asking the question can reveal something your child hasn’t mentioned before.

Regular eye examinations are an important part of children’s health and can identify vision problems that may otherwise go unnoticed. If your child is experiencing headaches, eye fatigue, difficulty reading, squinting, trouble seeing the board, eye strain or changes in their visual behaviour, an optometrist can assess their vision and eye health.

At Pure Health Chiropractic, we also assess aspects of your child’s posture, movement, coordination, balance and visual function. As chiropractors with additional training in functional neurology, we look at eye movements, visual tracking, how the eyes work together and how visual information integrates with movement and the nervous system. This can be particularly relevant for children experiencing headaches, eye strain, difficulty focusing or visual fatigue, as well as those with persistent postural or movement concerns, changes in coordination, balance difficulties or unusual movement patterns. If you notice persistent changes in your child’s reading, visual comfort, posture or ability to sustain visually demanding tasks, it may be worth having them assessed by an appropriate healthcare professional.

A Healthy Start to the School Year

Back-to-school is a great opportunity to reset your child’s daily habits.

Check the backpack. Adjust the bike. Create a comfortable study space. Encourage regular movement and sport. Pay attention to screen and reading habits. And listen when your child tells you something doesn’t feel right.

Children go through enormous physical changes during their school years. Their bodies are growing, their proportions are changing, and they’re learning how to move and use their bodies in new ways.

The goal isn’t perfect posture. It’s helping children develop healthy habits, stay active and feel comfortable as they grow.

If you’re concerned about your child’s posture, movement, coordination or visual-related behaviours, Pure Health Chiropractic can help you understand what you’re seeing and whether an assessment may be appropriate.

Give your child’s growing body the support it needs for a healthy start to the school year.

Back to School: Supporting Your Child’s Growing Body, Posture & EyesSummer Read More »

We’re Excited to Introduce the Newest Addition to Our Practice

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We're Excited to Introduce the Newest Addition to Our Practice

After a long wait, we’re thrilled to announce that the VestiCam® has officially arrived at our practice!

This advanced diagnostic technology represents another step in our ongoing commitment to investing in the latest tools and techniques to provide our patients with the highest standard of care. We are always looking for ways to elevate our service, improve diagnostic accuracy, and help our patients get answers more quickly and confidently.

Many of our patients already know about the VestiCam and have been patiently waiting for it to arrive; and we’re excited to let you know that it’s now available.

If you’ve been experiencing dizziness, vertigo, imbalance, motion sensitivity, or persistent symptoms following a concussion, we invite you to contact our practice to arrange a comprehensive assessment. Whether you’re a current patient or are seeking answers for the first time, we’d be happy to discuss whether VestiCam testing is appropriate for you.

We look forward to helping even more people understand the root cause of their symptoms and create personalised treatment plans that get them back to living life with confidence.

How We Use VestiCam® to Better Understand and Treat Dizziness

Dizziness is one of the most frustrating symptoms a person can experience. Whether it feels like the room is spinning, you’re unsteady on your feet, or you simply don’t feel “right,” dizziness can interfere with work, exercise, driving, and everyday life.

The challenge is that dizziness isn’t a diagnosis but rather it’s a symptom. It can originate from the inner ear, the brain, the eyes, the neck, or a combination of these systems. That’s why finding the true cause is essential before creating an effective treatment plan.

At our practice, we combine advanced diagnostic technology with a functional neurological approach to identify why you’re dizzy and develop a personalized treatment strategy. One of the most valuable tools we use is the VestiCam®, an advanced video eye movement analysis system.

Why Eye Movements Matter

Your eyes provide a direct window into how your brain and balance system are functioning.

The vestibular system in your inner ear constantly communicates with your brain to help maintain balance, stabilize vision, and coordinate movement. When this system isn’t working properly, your eyes often reveal subtle abnormalities that can’t be detected during a standard physical examination.

By carefully analyzing eye movements, we can gather valuable information about:

Inner ear function
Brainstem health
Vestibular reflexes
Balance pathways
Neurological integration
Causes of vertigo and dizziness

What Is the VestiCam®?

The VestiCam® is a sophisticated video-oculography (VOG) system that uses high-speed infrared cameras to record and analyze your eye movements during specialized vestibular testing.

Unlike simply watching the eyes with a flashlight, the VestiCam provides objective measurements that allow us to detect subtle abnormalities with remarkable precision.

This technology helps us evaluate how your brain, eyes, and vestibular system are working together.

Conditions We Can Evaluate

The VestiCam is useful in assessing many causes of dizziness, including:

Benign Paroxysmal Positional Vertigo (BPPV)
Vestibular neuritis
Labyrinthitis
Vestibular hypofunction
Persistent dizziness
Post-concussion dizziness
Cervicogenic dizziness
Balance disorders
Motion sensitivity
Vestibular migraine
Age-related balance dysfunction

What Happens During Testing?

A VestiCam evaluation is comfortable and non-invasive.

You’ll wear lightweight infrared goggles while we guide you through a series of movements and visual tasks designed to assess your vestibular and neurological function.

Depending on your symptoms, testing may include:

Eye tracking
Gaze stability testing
Positional testing
Head movement assessments
Vestibulo-ocular reflex (VOR) testing
Nystagmus evaluation
Balance integration assessments

The information gathered allows us to identify whether your symptoms are coming from the inner ear, central nervous system, cervical spine, or a combination of systems.

Looking Beyond the Inner Ear

Not every patient with dizziness has an inner ear disorder.

As a Functional Neurologist, I evaluate how multiple systems communicate together, including:

Vestibular system
Visual system
Proprioception (body awareness)
Cervical spine
Cerebellum
Brainstem
Cortical processing

Many patients have dysfunction in several of these systems simultaneously, which is why traditional treatments sometimes fail to provide lasting relief.

Our goal is to understand the complete neurological picture and not simply treat the symptom.

Our Functional Neurology Approach to Dizziness

Once we’ve identified the source of your dizziness, we develop a customized rehabilitation program based on your specific findings.

Treatment may include:

Vestibular Rehabilitation

Exercises designed to retrain the brain and improve communication between the inner ear and nervous system.

Gaze Stabilization Training

Improving the vestibulo-ocular reflex so your vision remains stable during movement.

Balance Rehabilitation

Progressive exercises that strengthen balance pathways and improve confidence with walking and movement.

Functional Neurological Rehabilitation

Targeted therapies that stimulate specific brain regions involved in balance, coordination, and sensory integration.

Cervical Spine Evaluation and Care

The neck plays an important role in balance. When appropriate, we address cervical dysfunction through gentle chiropractic care and rehabilitation to improve proprioceptive input and movement quality.

Canalith Repositioning Procedures

For patients with BPPV, specific repositioning maneuvers can often resolve symptoms quickly by moving displaced inner ear crystals back to their proper location.

Why Objective Testing Matters

One of the greatest benefits of the VestiCam is that it allows us to measure rather than guess.

Objective testing helps us:

Identify the true source of dizziness
Differentiate between peripheral and central causes
Track improvement over time
Monitor treatment effectiveness
Build a personalized rehabilitation program
This data-driven approach gives both the doctor and patient greater confidence in the treatment process.

You Don’t Have to Live With Dizziness

Many people assume dizziness is simply something they have to tolerate, especially if they’ve been told that imaging is normal or that “everything looks fine.”

The reality is that many balance disorders are functional rather than structural. They often don’t appear on MRI or CT scans but can be identified through specialized neurological and vestibular testing.

If you’ve been struggling with dizziness, vertigo, imbalance, or persistent motion sensitivity, a comprehensive functional neurological evaluation may provide the answers you’ve been looking for.

Schedule a Comprehensive Dizziness Evaluation

At our practice, we combine advanced technology like the VestiCam® with functional neurological assessment, chiropractic care, and individualized rehabilitation to help patients regain their balance and confidence.

Every patient is different, and every treatment plan is designed around the unique findings of their examination.

If dizziness has been affecting your quality of life, we’d be happy to help determine what’s causing it and develop a plan to get you moving confidently again.

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Primitive Reflexes: Giving Your Child the Best Start in Life

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Primitive Reflexes: Giving Your Child the Best Start in Life

As chiropractors, one of the things we regularly assess in babies and children is the presence and development of primitive reflexes. Recently, we have noticed an increasing number of children presenting with retained primitive reflexes in the practice, and many parents are surprised to learn how much these early neurological patterns can influence a child’s development.

Understanding primitive reflexes can provide valuable insight into your child’s nervous system and may help explain challenges with movement, coordination, focus, learning, emotional regulation, and more.

What Are Primitive Reflexes?

Primitive reflexes are automatic movements that develop in the womb and are present at birth. They are controlled by the lower parts of the nervous system and play a vital role in survival, movement, feeding, and early neurological development.

Examples include:

The Moro (startle) reflex

Rooting reflex

Palmar grasp reflex

Plantar grasp reflex

Asymmetrical Tonic Neck Reflex (ATNR)

Symmetrical Tonic Neck Reflex (STNR)

As a baby’s brain and nervous system mature, these reflexes should gradually integrate, allowing more advanced movement patterns, balance, coordination, and cognitive skills to develop.

What Happens When Reflexes Are Retained?

Sometimes primitive reflexes do not fully integrate as expected. When this happens, the nervous system may continue to rely on these early movement patterns, which can affect a child’s ability to develop more mature motor and sensory skills.

Every child is different, but retained reflexes are commonly associated with challenges such as:

Poor balance and coordination

Frequent tripping or clumsiness

Difficulty sitting still

Poor posture

Delayed motor milestones

Difficulty concentrating or maintaining attention

Sensory sensitivities

Emotional reactivity

Motion sickness

Challenges with handwriting

Difficulty crossing the midline

Poor body awareness

Learning difficulties

Having one or more of these challenges does not automatically mean a child has retained primitive reflexes, but it may indicate that a neurological assessment could be beneficial.

Why Do We Assess Primitive Reflexes?

At our clinic, we believe that a healthy, adaptable nervous system provides the foundation for healthy growth and development.

Primitive reflex testing gives us valuable information about how a child’s nervous system is functioning and maturing. By assessing reflexes alongside posture, movement, coordination, balance, and other neurological indicators, we can build a more complete picture of your child’s development.

Our goal is not simply to identify challenges but to understand how we can best support your child’s nervous system so they can thrive.

How Do We Support Reflex Integration?

Every child is unique, which is why we begin with a thorough assessment to understand their individual needs.

Based on the findings, we may recommend a personalised program that can include:

Specific reflex integration exercises

Balance and coordination activities

Sensory stimulation exercises

Movement-based neurological rehabilitation

Chiropractic care where appropriate

Home exercises for parents to perform with their child

These activities are designed to provide the nervous system with the appropriate sensory and motor input needed to support continued development and maturation.

The nervous system has an incredible capacity to adapt and change, particularly during childhood. By providing the right stimulation at the right time, we can help support healthy neurological development and build strong foundations for future learning, movement, and wellbeing.

Giving Your Child the Best Start

Children’s brains and nervous systems are developing rapidly. Supporting healthy neurological development during these important years can have a lasting impact on confidence, movement, learning, emotional regulation, and overall wellbeing.

Whether your child is meeting all of their milestones or you’re noticing challenges with coordination, focus, posture, behaviour, or development, an assessment can provide valuable insights and peace of mind.

If you would like to learn more about primitive reflexes or find out whether an assessment may be helpful for your child, we would love to help.

Speak with Chanelle or Emma about what an assessment for your child involves, what we look for during the examination, and whether now is the right time to book.

A healthy, adaptable nervous system gives children the foundation they need to learn, grow, move, and thrive. By identifying and supporting retained primitive reflexes early, we can help provide your child with the best possible start in life.

Book Your Child’s Assessment today and take the first step towards supporting their neurological development and future potential.

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Why Breathing Matters More Than You Think

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Why Breathing Matters More Than You Think

Breathing is the one thing we do every moment of every day, yet it’s often the most overlooked driver of our health. At Pure Health Chiropractic, we don’t just look at the spine, we look at the nervous system that the spine protects. And one of the fastest ways to influence that system is through something incredibly simple:

How you breathe.

After my most recent seminar where we covered a large portion of this topic and then drawing on principles popularised in The Oxygen Advantage (our newest addition to the our lending library), along with current research in physiology and neuroscience, we now understand that breathing is not just about oxygen but about regulation, resilience, and brain function.

Breathing Is Brain Function

Your breathing patterns directly influence your nervous system.

Slow, controlled nasal breathing activates your parasympathetic system (which is the part of your autonomic nervous system that largely drives functioning of our body geared towards rest, recovery and healing), while fast, shallow breathing drives the sympathetic system (the apposing side commonly known to be active in moments of stress referred to commonly as “fight-or-flight” response). This means your breath can either calm your brain or adversely keep it stuck in a chronic stress loop and change your body’s physiological responses. Modern life has quietly changed how we breathe and under stress, we tend to shift toward things like

Mouth breathing
Chest-dominant (shallow) breathing
Faster breathing rates

Over time, this becomes habitual, even when the stress is gone. Physiologically, this leads to reduced carbon dioxide tolerance; less efficient oxygen delivery to tissues (via the Bohr effect), increased muscle tension (including neck, jaw, and diaphragm) and overactivation of the nervous system… sounding familiar?

This creates a cycle:
Stress → poor breathing → more stress → nervous system dysregulation

Why Nasal Breathing Changes Everything

Nasal breathing is a cornerstone concept in The Oxygen Advantage.

Benefits include:

Better oxygen uptake and delivery
Increased nitric oxide production (supports blood flow and brain function)
Improved diaphragm activation
Reduced overbreathing
From a neurological perspective, nasal breathing helps stabilize our nervous systems, helps us improve focus and cognitive clarity and supports sleep quality. Breathing is one of the few ways we can directly influence the autonomic nervous system so don’t be suprised if we start prescribing some specific breathing exercises for you at your next adjustment. The benefits of slow, controlled breathing are that it lowers heart rate, improves heart rate variability (HRV), it enhances emotional regulation and supports brain-body integration.

How This Complements Chiropractic Care

Chiropractic care provides input to the nervous system through movement and spinal adjustments. But the key is, IF your nervous system is stuck in an stress-dominant state, it’s harder for the brain to process and integrate that input. Breathing acts as a regulator and when combined with chiropractic care, proper breathing will improve your chances for neuroplasticity; reduces unnecessary muscle tension; enhances postural control and supports longer-lasting changes which is what we are hoping for as we work on your health.

Mouth Taping During Sleep: Tried and Tested by your Chiropractor

After attending one of my recent functional neurology seminars with The Carrick Institute, I experimented with mouth taping during sleep to encourage nasal breathing. What I noticed was that I initially found the mouth tape a little daunting and there are important factors to consider before trying mouth tape yourself.

Important considerations:

Mouth taping is not for everyone. Avoid or seek guidance if there is:

Nasal obstruction
Suspected sleep apnea (which we can screen you for in the practice now)
Respiratory conditions
Anxiety with restricted breathing
Read more about this here: https://buteykoclinic.com/blogs/sleep-health-hub/a-guide-to-mouth-taping-do-s-don-ts-and-benefits-for-sleep-and-breathing

With that aside after the first night or two of sleeping like the dead I found I could just keep sleeping, not that I woke up groggy or foggy but could happily have more. After about a week of using the mouth tape I found myself waking up feeling more refreshed, waking less at night and in general with less dry mouth, I had a greater sense of calm in the morning but in general noticed I felt this way and that the quality of my sleep was much improved even considering my snoring husband next to me (who in fact also tried the tape and slept better and snored less himself).

What does the research suggest?

Encouraging nasal breathing during sleep may:

Reduce snoring and mild sleep-disordered breathing
Improve oxygen efficiency
Support deeper sleep cycles

Your Simple Daily Breathing Protocol

This is a practical, evidence-informed routine you can start today. It’s simple, effective, and designed to support your nervous system alongside chiropractic care.

1. Morning Reset (2–5 minutes)

Start your day by setting your breathing pattern.

Sit or lie comfortably
Inhale through your nose for 4 seconds
Exhale through your nose for 6 seconds
Keep breathing light and quiet
Goal: Activate the parasympathetic system and reduce morning stress carryover

2. Daytime Awareness (ongoing)

This is where real change happens.

Throughout the day, check:

Is your mouth closed?
Are you breathing through your nose?
Is your breathing slow and quiet?
Especially important during:

Work
Screen time
Walking or light activity

3. Light Breath Holds (CO₂ tolerance training)

Inspired by principles from The Oxygen Advantage.

Take a normal inhale through your nose
Exhale gently
Hold your breath for 5–10 seconds
Resume calm nasal breathing
Repeat 5–10 times.

Goal: Improve carbon dioxide tolerance and oxygen delivery

4. Downregulation Breathing (evening, 5 minutes)

Help your nervous system shift into recovery mode.

Inhale through the nose for 4 seconds
Exhale slowly for 6–8 seconds
Focus on relaxing your shoulders and jaw
This is especially helpful before bed

5. Sleep Support

Aim for nasal breathing during sleep
Address congestion if present
Mouth taping can be explored cautiously (if appropriate)

Final Thought

Breathing is more than a background process, it’s a direct tool to regulate your brain and nervous system. When combined with chiropractic care, it helps your body adapt better, recover faster and function more efficiently. Because true health isn’t just about alignment It’s about how well your brain and body communicate, regulate, and thrive together.

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The Top 3 Brain Health Supplements Everyone Should Consider and Why They Matter in Chiropractic Care

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The Top 3 Brain Health Supplements Everyone Should Consider and Why They Matter in Chiropractic Care

When people think about brain health, they often think of puzzles, memory exercises, or avoiding stress. But the truth is, your brain is a biological organ and like any organ, it depends on the right nutrients to function, adapt, and stay resilient over time.

At our chiropractic practice, we look at health through a brain-based lens, not just a structural one. The spine protects the nervous system, and the nervous system controls everything, including cognition, coordination, and development.

That means optimizing brain health isn’t just about alignment, it’s also about fueling the brain properly.

Let’s cut through the noise. There are hundreds of supplements marketed for “brain performance,” but only a few consistently show meaningful evidence.

Here are the top 3 brain health supplements worth considering right now.

1. Omega-3 Fatty Acids (DHA + EPA)

Why it matters:

DHA is a structural component of the brain, making up neuronal membranes
Supports neuroplasticity, memory, and processing speed
Helps regulate inflammation in the brain
What this means clinically:

From early childhood development to aging adults, omega-3s help:

Build efficient neural connections in kids
Support attention and learning
Protect against age-related cognitive decline
Chiropractic connection:

Healthy brain cell membranes mean better signaling in the brain. When we restore movement and input through chiropractic care, we’re stimulating the nervous system. Omega-3s help ensure that the brain can adapt and reorganize efficiently, helping support long-term neurological change in the brain.

2. Creatine Monohydrate

Often more commonly recognised as just a “gym supplement”, creatine is actually one of the most powerful brain energy compounds available.

Why it matters:

Helps regenerate ATP (the brain’s energy currency)
Supports mental clarity, processing speed, and fatigue resistance
May play a role in mood and cognitive resilience
What this means clinically:

The brain is energy-hungry. When energy drops, you often see:

Poor focus
Slower processing
Increased mental fatigue
Creatine helps the brain stay fueled and adaptable, especially under stress.

Important: When to consult a healthcare professional

Creatine is generally well-studied and safe for many individuals—but it’s not appropriate for everyone without guidance.

You should speak with a qualified healthcare professional before starting creatine, especially in cases such as:

Kidney disease or reduced kidney function
History of kidney stones
Use of medications that affect kidney function
Children or adolescents (dosing and necessity should be individualized)
Pregnancy or breastfeeding
Pre-existing metabolic or neurological conditions
This is especially important in a clinical setting where we’re already working with neurological complexity, not just general wellness.

Chiropractic connection:

Chiropractic care increases neurological input and processing demands.

Creatine supports:

The brain’s ability to process and respond to sensory input
Motor coordination and adaptation
Recovery of the nervous system after stimulation
In other words, it helps patients keep up with the neurological changes we’re trying to create.

3. Magnesium (Especially Brain-Active Forms)

Why it matters:

Involved in hundreds of nervous system processes
Supports stress regulation and sleep quality
Helps balance neural excitability
What this means clinically:

Low magnesium levels are associated with:

Increased stress and anxiety
Poor sleep
Reduced cognitive performance
And many people are unknowingly deficient.

Chiropractic connection:

The nervous system needs both activation and regulation.

Magnesium helps:

Calm an overactive system
Improve recovery after adjustments
Support deeper, more restorative sleep
Why This Matters From Childhood to Aging

Brain health starts early and evolves over a lifetime. Children need proper input and nutrition for development and coordination whereas adults need resilience against stress and cognitive load and our beloved aging individuals need protection against decline. Chiropractic care supports us with quality and range of movement by improving sensory input and its integration in the Nervous system. Supplementation supports structure function (omega-3s), energy availabilty (creatine) and nervous system regulation (magnesium). Together, they create a more complete, brain-focused approach to health.

If you’d like to go deeper into brain health, neurodevelopment, and supplementation, here are a couple of our favorite podcast episodes:

These are great resources for understanding how nutrition, the brain, and the nervous system all work together.

Supplements are powerful but they’re not magic. They should support, not replace, sleep, movement, and nutrition. Quality of our supplementation and dosing matter and should vary for individual needs, especially in children. The future of healthcare is not just about treating pain, it’s about optimizing how the brain and body function together. By combining chiropractic care with targeted nutritional support, we can help people develop better, function better age better. Because while the spine protects the nervous system, it’s the health of the brain itself that determines how well that system truly performs.

The Top 3 Brain Health Supplements Everyone Should Consider and Why They Matter in Chiropractic Care Read More »

Posture, Gait & Brain Health: Why It Matters More as We Age

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Posture, Gait & Brain Health: Why It Matters More as We Age

As we get older, most people think about brain health in terms of memory loss or staying mentally sharp. But there’s something just as important and often overlooked:

How you stand and how you walk.

At Pure Health Chiropractic, we regularly assess posture and gait in our older patients because they are directly connected to brain function, balance, and long-term independence.

The Brain–Body Connection

Your brain constantly receives information from your body—especially from your spine, joints, and muscles. This system is called proprioception (your body’s awareness of position and movement).

When posture or walking patterns change, it can affect how clearly your brain receives and processes this information.

In simple terms:
Better movement = clearer communication with the brain

Why Gait (How You Walk) Matters

Changes in walking are often one of the earliest signs of declining brain health.

Research shows that slower walking speed, shorter steps, or instability can be linked to:

Increased risk of falls

Cognitive decline

Reduced coordination and reaction time

In fact, some studies suggest gait changes can appear before noticeable memory problems.

What we look for:

Balance and stability

Step length and symmetry

Walking speed

Arm swing and coordination

Why Posture Is Critical

Posture isn’t just about standing up straight—it affects your entire nervous system.

Poor posture (like a forward head position or rounded shoulders) can:

Reduce efficient nerve communication

Affect balance and spatial awareness

Increase muscle fatigue

Contribute to slower reaction times

Over time, this can place extra strain on the brain as it works harder to compensate.

The Risk of Ignoring It

If posture and gait changes go unaddressed, they can lead to:

Higher risk of falls (a major concern in older adults)

Loss of confidence in movement

Reduced independence

Increased cognitive strain

Falls are one of the leading causes of injury in older adults—and many are preventable with proper assessment and care.

How Chiropractic Care Can Help

At our practice, we take a whole-body approach to brain health.

We assess:

Spinal alignment

Joint mobility

Balance and coordination

Walking patterns

Care may include:

Gentle adjustments

Mobility and stability exercises

Postural correction strategies

Movement retraining

The goal is simple:
Help your brain and body communicate more efficiently.

What You Can Do

Even small improvements can make a big difference.

Start with:

Being mindful of your posture throughout the day

Staying active with regular walking

Practicing balance exercises

Getting your posture and gait checked regularly

Final Thoughts

Healthy aging isn’t just about keeping your mind sharp, it’s about keeping your body moving well.

Posture and gait are powerful indicators of brain health, and addressing them early can help:

Improve balance and confidence

Reduce fall risk

Support cognitive function

Maintain independence longer

If you or a loved one has noticed changes in walking or posture, it’s worth having it checked.

We’re here to support you or your parents every step of the way.

Move well. Stay steady. Support your brain for life.

Posture, Gait & Brain Health: Why It Matters More as We Age Read More »

Winter is coming: prepare your body for the colder months

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Winter is coming: prepare your body for the colder months

As temperatures drop and daylight shortens, many people notice their bodies feeling stiffer, sorer, or less energetic. November is the perfect time to prepare your spine, joints, and muscles for the colder months ahead. A little proactive care now can make a big difference in how you feel all winter long.

Why Joints Feel Tighter in the Cold

When the weather cools down:

Muscles tend to contract to preserve warmth

Circulation can decrease, making tissue less elastic

Older injuries or inflamed areas become more sensitive

Outdoor activity levels often drop, reducing natural mobility

This combination can make stiff backs, neck tension, and joint pain more common, especially first thing in the morning.

Warm-Up Routine for Cold Mornings

Here’s a quick 5-minute routine you can do right when you get out of bed:

1. Cat–Cow (30 seconds)
Gently warms the spine and improves mobility.

2. Hip Circles (30 seconds per side)
Loosens hips and lower back tension.

3. Thoracic Spine Openers (1 minute)
A simple seated or kneeling twist helps unlock upper-back stiffness.

4. March-in-Place or Light Steps (1–2 minutes)
Gets blood flowing and wakes up the nervous system.

5. Shoulder Rolls (30 seconds)
Releases tension caused by sleeping positions or cold-weather hunching.

Fight Inflammation with Seasonal Nutrition

Fall and winter foods can help keep inflammation down. Consider incorporating:

Turmeric, ginger, and cinnamon

Leafy greens (spinach, kale, Swiss chard)

Omega-3-rich foods like salmon and walnuts

Warm hydration: herbal teas, broth, hot lemon water

Staying hydrated is extra important in winter when we don’t notice thirst as much.

Outdoor Chores? Warm Up First

Before raking leaves, putting up holiday lights, shoveling snow, or doing yard cleanup this month, take 2–3 minutes to warm up:

Gentle twists

Light squats

A few shoulder mobility swings

Slow walking for 1 minute

Cold muscles are more prone to strains, especially when lifting or twisting.

Keep Your Nervous System Resilient

Chiropractic adjustments help maintain alignment and movement in the spine, supporting healthy nervous system function. That means:

Better mobility

Less tension

Faster recovery

Stronger adaptability to stress and seasonal changes

Regular care this time of year can prevent winter aches from building up and help you stay active.

Winter is coming: prepare your body for the colder months Read More »

Don’t Let Stress Win: How Life’s Demands Show Up

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Don’t Let Stress Win: How Life’s Demands Show Up

Every one of us carries a load, sometimes invisible, that can wear down the body over time. In your everyday life you might experience:

Work pressures (deadlines, performance, juggling multiple roles)

Emotional and relational stress (family dynamics, personal challenges, the ups and downs of life)

Lifestyle demands (lack of sleep, poor nutrition, overuse of devices, commuting, sedentary habits)

Seasonal and environmental changes (colder weather, less daylight, holiday pace)

Financial or logistical worries (planning ahead, future uncertainty)

Each of these stressors, especially when chronic, activates your “fight-or-flight” systems (sympathetic nervous system, HPA axis) and shifts your physiology over time. If unbuffered, this can lead to muscle tension, vertebral subluxations or joint restrictions, poorer sleep, immune suppression, digestive disruption, mood challenges, and a cascade of pain or dysfunction.

Why the Brain Matters and What Chiropractic Can Do

We often think of stress as “in the mind” or “in the emotions,” but the body and brain are deeply intertwined in how stress is processed and regulated. One brain region central in this regulation is the prefrontal cortex (PFC) the part of your brain that helps you “top-down” control your thoughts, emotions, impulse regulation, decision-making, and your body’s stress responses.

What science shows about stress and the PFC

Chronic stress (especially uncontrollable or unrelenting stress) leads to loss of dendritic spines, shrinkage of connections, and weakened connectivity in the PFC, meaning that its ability to regulate “lower” limbic or emotional systems is compromised. PubMed

In stress studies, activation of the PFC (for example via noninvasive stimulation) can moderate heart rate / autonomic reactivity to stress. PubMed

In short: when your stress responses are less well-controlled, and downstream systems (nerves, muscles, organs) pay the price.

How chiropractic adjustments can play a role

While the full picture is still under research, there is growing evidence that chiropractic care doesn’t just affect joints and muscles, it also influences central nervous system processing, including in the PFC and associated circuits. Some of the findings: MDPI chiro-trust.org spinalresearch.com.au

Taken together, these data suggest that chiropractic care by restoring more normal afferent input and balance in the spine and nervous system, may help the brain better manage stress signals, thereby protecting the body from the wear-and-tear that chronic stress inflicts. In the practice as we maintain or improve the alignment, mobility, and neural communication in your spine, we are also doing a “stress-buffering” service helping your brain and body respond more flexibly to life’s daily demands.

Top Tip: A Science-Backed Exercise to Lower Stress

It’s not enough to wait for adjustments, your daily habits matter. One intervention that has strong supporting evidence for reducing physiological stress reactivity is moderate aerobic exercise, especially as a sustained training program. PubMed PubMed

Here’s a practical version you can try (and adapt):

Activity: Brisk walking, jogging, cycling, swimming or another aerobic activity you enjoy

Dose: Aim for 20–30 minutes, at a moderate intensity (i.e. you can talk but prefer not to sing)

Frequency: 3 times or more per week

Tips:
  • Begin with shorter durations and build up gradually

• Prefer consistency over intensity

• Pair with something you enjoy (music, nature trails, a friend)

• If you feel overly fatigued or sore, scale back temporarily

Over time, this “cross-stressor adaptation” helps your body respond more efficiently to daily stresses, less cortisol spikes, faster recovery, better autonomic balance.You can consider combining this with breathing / relaxation practices, sleep hygiene, and movement breaks to further buffer stress. BioMed Central

Suggestions to Help You Thrive Over Q4

Here are a few ideas to help you move into the last quarter with more resilience:

Pace yourself, don’t let your calendar get overfilled; leave buffer times

Regular micro‑breaks, stand, move, stretch every 30–60 min during work

Prioritize sleep, aim for consistent sleep-wake times

Mindful breathing or short meditations, even 3–5 min can help reset your stress system

Stay consistent with adjustments, small preventive visits help keep underlying tension from escalating

Make movement non-negotiable, weave in that aerobic activity as “stress insurance”

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