Getting a good night’s sleep plays a very large role in our overall health. Both our mental and physical health are affected by how much sleep we get. Here are some tips that may help you sleep the night away. Go to bed at the same time each night and wake up at the same time each morning. Even on weekends. Avoid large meals, alcohol, and caffeine before bedtime. Remove electronics such as t.v’s, computers and smart phones from your bedroom. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.

During this global pandemic, the need for mental health support has increased fourfold. As an employee, the best thing you can do for your mental health is to be vocal. If you are struggling, speak up or use the Wellness Together Canada free resources. Waiting causes longer term damage impacting productivity and quality of life. If you are an employer, ask how you can support your team every day. Then, make or get a Mental Health First Aid kit and put it somewhere visible to demonstrate mental health is just as important as physical health. Include things like motivational cards, mindfulness colouring sheets, stress balls, breathing exercises and general resilience tips.

Our four aspects – mind, body, spirit, and soul – require nurturing and attention throughout the day. Our mind and body are self-explanatory – both require nurturance in their own way. Our soul is our connection to our higher self, or whatever aspect you pray to. This connection is as unique as you are! Our spirit is what makes us truly unique – who we are day to day, and this above all requires our individual attention and connection to be whole. It’s possible that depression results when we lose the vital connection to these aspects. What will you do today to nurture them?

Did you know that heart disease Is the second leading causes of death in Canada? The good news is that 80 per cent of cardiovascular diseases are preventable through healthy lifestyle and diet. By adopting a healthier lifestyle, you can delay the onset of heart disease or stroke by as much as 14 years! You can further reduce your risk by considering these heart-healthy steps: • Be smoke-free • Be physically active • Control your blood pressure • Keep your blood cholesterol levels in check • Eat a healthy diet • Achieve and maintain a healthy weight • Limit alcohol use and look for healthy ways to reduce your stress. Talk to your health practitioner to discuss how they can help you to make positive changes in your life.

Most of the people who read this will have suffered a headache. The most common type of headache and one that generally responds well to physiotherapy treatment is called a cervicogenic headache. Physiotherapists can help address some of the key causes of cervicogenic headaches. The major contributing factors include poor posture, stiffness of the joints in the neck and upper back, muscle imbalances (muscle tightness and weakness), and previous neck trauma (whiplash, sports injury). Treatment methods include neck mobilizations, modalities, soft tissue/trigger point release, acupuncture, and home exercises. So, if you suffer from headaches, see a physiotherapist!