Hormone Therapy

Dr. Laura Hoffmann, Naturopathic Doctor

Menopause Hormone Therapy continues to be the gold standard treatment for quality of life and symptoms of menopause.

Hormone Therapy improves metabolic health (heart health, blood sugar), reduces the risk of osteoporosis, and reduces cognitive decline.

It is also the best treatment to reduce hot flashes, night sweats, improve sleep, improve mood, and reduce brain fog in women going through the menopause transition.

Hormone Therapy is not right for everyone.  A thorough benefit-risk analysis will need to be done before starting Hormone Therapy.

This looks like assessing cardiovascular disease risk (cholesterol, blood pressure, weight), breast cancer risk, and fracture risk. Blood work, as well as a detailed history and physical exam will be done.

An informed consent discussion will be done with shared decision making to see if hormone therapy might be right to start.

Once Hormone Therapy is started, benefits can be seen within 3 months.  

Short term benefits include less hot flashes, less night sweats, improved sleep, improved mental clarity, improved mood, and improved libido.

There are also many long term benefits to using Hormone Therapy.  Long term benefits include protecting the bones, reducing the risk of osteoporosis, improving blood sugar and body composition, and reducing cognitive decline.

Monitoring while on Hormone Therapy is important.  After starting, the first visit will be done at 3 months.  After this, visits are scheduled every 6 months.

Blood work is completed 3-6 months after starting, repeated again at 6 months, and then done yearly after that.

If Hormone Therapy is not right for you, there are many other treatments (nutrition, lifestyle, supplements) that can help with easing the menopause transition.

You deserve to have treatment.

5 Ways To Avoid Backache While Caring For Your Newborn

 

Parents are continually faced with strenuous physical demands, such as lifting, feeding, comforting and chasing after children.  👶

As a parent, you may be lifting a seven to ten-pound baby 50 times a day. By 12 months, your baby weighs approximately 17 pounds, and at two years, that child has become a 25 to 30-pound toddler. Repeatedly lifting your child may put you at risk for back problems. 💪

👉 HERE ARE SOME WAYS FOR PARENTS TO REDUCE THE RISK OF BACK PAIN:

1️⃣ Lighten your load  - Choose a diaper bag that distributes weight evenly across your body to limit the stress on your muscles, such as a cross-body diaper bag or a diaper bag that can be worn as a backpack. 🎒

2️⃣ Stretch your body - When your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back.

3️⃣ Feed comfortably - When nursing, avoid hunching and keep your baby close to you. Instead, choose a comfortable, upright chair with a pillow. 🤱

4️⃣ Keep your baby close - Don’t stretch your arms out. Bring your baby close to your chest before lifting. Consider wearing your baby on your front to alleviate the strain on your back.

5️⃣ Keep tub trouble at bay - Avoid reaching or twisting when bending over a tub. Be on the same level as your baby. When kneeling, use a non-slip mat to protect your knees. 🛁

Consult with one of our experienced health care practitioners so that you can stay on your toes and a step ahead of your toddler. 👍

📞 519-662-4441

📲  www.nhwc.ca

#backpain #parents #newborn #toddler #lifting #childcare #baby #stretch #spinalhealth #wellness  #chiropractic #physiotherapy #massage  #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

How To Lift Your Luggage To Avoid Pain While Travelling

 

🛫GOING ON VACATION? READ BELOW❗

Over-packed luggage and improper lifting and carrying techniques are common causes of injury to the back, neck and shoulders. 🧳

Lifting your luggage can’t always be avoided, even if your luggage has wheels. But practicing safe lifting techniques can substantially reduce your risk of injury. ⚠

✅ Move slowly and, whenever possible, break the action into smaller parts. For instance, when placing luggage in an overhead compartment, first lift it onto the top of the seat.

✅ When lifting your luggage, first get close to the load and stand with your feet shoulder-width apart.

✅ Bend at the knees and let your leg muscles, rather than your back, do the lifting.  

✅ Hold the load close to your body.

✅ Avoid twisting. Instead, turn your feet in the direction you are headed and turn your entire body in that direction.  

✅ Do not carry bulky luggage for long periods of time. Check heavier items when travelling rather than carrying them for the duration of the trip.

✅ Try to carry light pieces in each hand rather than a single heavy item on one side.

✅ When using a backpack, use both shoulder straps and the waist strap, and adjust them to minimize the bag’s movement.  

✅ When using a duffel or shoulder bag, switch sides often to reduce strain.

If you’re experiencing pain from lifting something heavy, visit one of our chiropractors!  

📞 519-662-4441

📲  nhwc.ca

🔗ONLINE BOOKING LINK IN BIO

#luggage #lifting #travelling #vacation #backpain #luggage #strain #neckpain #shoulderpain #healthtips #spinalhealth #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Time For A New Mattress?

 

Can’t Sleep? It May Not Be Your Bed’s Fault!  💤

Just because you hurt after laying in your bed all night, it doesn’t necessarily mean it’s time to trade in your mattress. 🛌🏽 It’s important to look at all of the different variables in your life before jumping to any conclusions. 🤔

If you’ve been sleeping on the same mattress for over a year and your pain developed suddenly, there is a good chance your bed hasn’t changed all that much and that some other factor is causing your discomfort.

Consider this and ask yourself the following questions:

👉  Have you lifted or carried any boxes, luggage or groceries recently❓

👉 Do you perform duties at work that may bring on a repetitive stress injury❓

👉 Have you changed your diet or gained a few extra pounds❓ 

👉 Maybe you overdid it at the gym or went a little further on your daily walk❓

👉 Have you been in a car accident lately❓

There are countless sources of injury and it is very common for the pain to manifest in the morning after a period of inactivity (laying in your bed all night in this case). 😴

#sleep #bed #mattress #posture #backpain #pillow #chiropractor #spinaltips #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Winter Slip-Ups!

 

Falling on ice can leave you hurt badly from taking a knee to the ice or falling awkwardly on icy snow. Slippery sidewalks, driveways and icy parking lots can be risk factors for falls in winter. Avoid a bad fall with these tips!

WALK LIKE A PENGUIN

When walking, extend your arms out from your sides to increase your centre of gravity. Keep your hands out of your pockets! Walk slowly, with short strides and try to land your steps with a flat foot.

KEEP WALKWAYS CLEAR

Shovel snow and scrape ice as soon as possible. Liberally sprinkle ice melt product or sand onto walkways to provide foot traction and to make sure surfaces don’t turn to ice.

TAKE ALL PRECAUTIONS

Tap your foot on potentially icy areas to see if it is slippery. Hold a railing while walking on icy steps. Stay steady by wearing proper winter footwear. Lightweight boots with a thick, non-slip tread sole will provide good traction on ice. If a sidewalk is icy down the middle, walk on the snow beside it to avoid slips.

LIGHTEN YOUR LOAD

Carry fewer bags on snowy days, since excess baggage can throw off your balance and make it tougher to regain your balance once you lose it. Keep your hands free by putting away your phone while walking – you may need to catch yourself!

VISIT YOUR CHIROPRACTOR

Don’t let a fall get you down. If you do take a tumble, visit your chiropractor. They’ll get you back to doing the things you love to do and will work with the rest of your care team to help prevent future falls.

#winter #ice #snow #falls #prevention #backpain #chiropractor #physiotherapist #massagetherapist #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

 

It can be challenging sometimes to find the motivation to stay active during the winter. ❄

Here are some tips on how to stay active at home:

1️⃣ If you work at a desk, set alarms on your phone as a reminder to move. 🔔

2️⃣ Climb stairs to deliberately add more steps to your day. 🚶‍♂️

3️⃣ If you have equipment at home, set up a buddy system for accountability. 🤳

4️⃣ Use free online workouts or your gym's online options. 💻

5️⃣ Get a small trampoline for low impact cardio, use a stationary bike with apps like Peloton, use a TRX or resistance bands at home for diversity and creativity in your movement. 🚲

6️⃣ Write down exercises on pieces of paper and place in a jar. Pull one out every day to keep your activity interesting. 📄

7️⃣ With kids, build an obstacle course out of household items like couch cushions, pillows or cardboard boxes or set up a scavenger hunt to find items around your home. 👨‍👩‍👧‍👦

8️⃣ Get your kids involved in household chores to get them moving and participating. 😃

#winter #exercise #activeliving #movement #motivation #fun #family #health #wellness

Vitamin D Supplementation

 

By Dr. Laura Hoffmann, ND

Did you know that Vitamin D plays a crucial role in supporting your immune system, bone health, and even mood?  While we often get it from sunlight, many people need extra support through supplementation - especially in the winter months in Canada! ❄

🔑 But here's the key: Lab work is the best way to understand your unique Vitamin D needs. Blood tests can show if you're deficient or if you're getting enough from your diet and sun exposure. 

🔬 Why get tested?

✅ Prevent deficiency-related issues such as fatigue, mood changes, and muscle weakness.

✅ Tailor your supplementation to your exact needs - because one size does not fit all!

✅ Monitor your levels to stay in that sweet spot for optimal health and optimal immune system functioning.

So, before you start popping those Vitamin D pills, talk to your healthcare provider or Naturopathic Doctor and get a blood test.  Your body will thank you! 🙏

CONTACT US:

📞 519-662-4441

📲 nhwc.ca

#VitaminD #sun #winter #vitamindeficiencies #naturopathicmedicine #labwork #supplements #naturopath #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion