Tag: health

  • Underappreciated habits for a healthy brain

    Underappreciated habits for a healthy brain

    It’s more in your power than you think

    Have you come across any deep-seated beliefs about brain health? How about: “Dementia runs in my family; there’s little I can do about it.” Or “Diet and lifestyle can’t do much past a certain age; damage has already been done.” Let’s take a closer look at these ideas.

    Your brain wants you to sleep better

    Good-quality sleep may help reduce your risk of developing dementia, while poor sleep can reduce stress tolerance and may increase risk of depression.

    Regular bedtime and wake-up times and a screen-free bedroom can help improve sleep quality. Skip the night cap, since alcoholic beverages can affect the brain in two ways―they can fragment sleep, potentially impacting brain health, and they can also cause brain shrinkage over time, even with low to moderate consumption.

    Oral health is brain health

    Our oral microbiota affects brain health and cardiovascular health,  while tooth decay and tooth loss are associated with higher the risk of dementia. Diet also influences oral bacteria.

    A Mediterranean-like eating pattern, rich in whole foods and low in ultra-processed foods, promotes a healthier oral microbiota. Moreover, 10-year adherence to the MIND (Mediterranean-DASH intervention for neurodegenerative delay diet), no matter the age, was associated with a 25 percent lower risk of developing Alzheimer’s disease.

    Can you hear me now?

    Age-related hearing loss can increase the risk of cognitive impairment, cognitive decline, and dementia. Limit exposure to loud noise and wearing protective gear whenever you can (concerts included!).

    The connection between heart and brain

    Cardiovascular health is essential for brain health, though that connection is often forgotten. Research points to an association between high blood pressure in midlife and a higher risk of cognitive decline and dementia. Managing high blood pressure with a whole foods diet and regular exercise also benefit the brain. These lifestyle changes can improve cardiovascular function and lower the risk of heart and brain disease over time.

    Brain-bolstering foods

    A daily handful of blueberries can help improve memory, reduce the risk of cognitive decline, and lower systolic blood pressure.

    A daily serving of dark leafy greens can help slow down age-related cognitive decline. As for the magical “fruit” (yes, beans), regular consumption is also associated with a lower risk of cognitive decline.

    The advice is simple: opt for a plant-centred diet (it doesn’t need to be exclusive) that’s rich in polyphenols, protein, and healthy fats—derived from various sources, including veggies, fruit, coffee, tea, legumes, whole grains, and nuts and seeds—to help reduce the risk of cognitive decline and neurodegenerative disease.

    By Daniela Ginta

    Article Courtesy of Alive Magazine
  • Routines for resilience

    Routines for resilience

    Creating healthy habits to help us thrive

    In today’s fast-paced world, routines can anchor us to peace and calm—helping us to manage cognitive load, imbue everyday activities with meaning, and live more harmoniously with the Earth.

    What’s in a routine?

    Chances are, you repeat many habits every day without thinking: going to bed after the sun sets, taking a shower in the morning, and packing yourself a lunch for work. These are known as “primary routines,” or routines around sleep, diet, and hygiene that are essential to human functioning.

    Secondary routines, such as leisure, socializing, exercise, work, and studying, help to support our mental health and give meaning to our daily lives. Regular repetition of a routine can help develop it into a habit—an action to which you’re so accustomed that it becomes almost involuntary.

    What can routine do for you?

    Routines sometimes get a bad rap in cultural discourse, particularly as we age. We’re told that we shouldn’t allow ourselves to get stuck in a “rut”; however, most people find that some degree of structure in their lives allows them to flourish.

    Routines help people reduce anxiety by being able to predict what their days and weeks will look like. In turn, reducing anxiety over our life’s structure can help free up access to our prefrontal cortex, the part of our brain that allows us to think logically.

    Feel the rhythm, your way

    Routines can support you emotionally, physically, and mentally. Simple swaps, like walking to work when it’s nice out instead of driving, can help you get your steps in and may reduce symptoms of depression and anxiety.

    Morning routines, such as having a cold shower, drinking a glass of water upon waking, and getting some sunlight, can boost energy levels and improve overall health. Integrating routines into your workday, such as stretching every hour or having a cup of herbal tea after lunch, can help you to improve emotional regulation and find meaning in your day. Studies also show that regular self-care routines may even improve health outcomes for older adults suffering from chronic illness.

    Sync with nature

    Building routines also offers a way to connect more deeply with nature, which is associated with positive mental health benefits. Learn about Indigenous perspectives on seasonality, which call for us to connect with the landscapes around us; eat local, seasonal foods; and embrace the changing of the seasons.

    Try intentionally structuring your day around the movement of the sun: waking to catch its first morning rays, using its high-noon position as a cue to do some midday movement, and limiting access to screens once it has dipped below the horizon.

    Give yourself grace

    Remember to respect your body’s biological boundaries. If you’re naturally a night owl, implementing an early-morning routine may not last long. Aim for a routine that, above all, feels sustainable. Finally, don’t be afraid to shake things up if you feel a routine is no longer serving you.

    By Isabela Bonnevera

    Article Courtesy of Alive Magazine
  • Clear the air

    Clear the air

    Your indoor wellness toolkit for autumn

    With days getting shorter and kids back to school, autumn sees us spending more time inside. While we tend to focus on cold and flu prevention from cramped quarters during the fall, we don’t give enough attention to the quality of <indoor> air and its correlation with our health.

    Threat No. 1: Mould

    Found in: water-damaged walls, HVAC systems, basements, and poorly cleaned humidifiers.

    Impact on immunity: Mould disrupts immune function by dysregulating T and B immune cell activity, increasing baseline inflammation without infection, and breaking down immune tolerance.

    Mould exposure also disrupts barrier functions in places like the respiratory and digestive tracts, resulting in an inappropriate immune response.

    Health consequences: Indoor mould exposure and dampness are associated with an increased risk of developing asthma in young children, and increased asthma morbidity in adults already suffering from the condition. Exposure is associated with rhinitis, sinusitis, and irritable bowel disease.

    Mould exposure is also associated with the development and exacerbation of allergic and nonallergic chronic inflammatory diseases and autoimmune disorders.

    Remedy:

    • Keep indoor humidity between 35 and 50 percent, measured by hygrometer.
    • Use a dehumidifier in damp areas (basements, bathrooms).
    • Clean humidifiers daily/weekly and avoid them unless truly needed.
    • Address even minor leaks immediately—behind walls, under sinks, and around windows.
    • Consider professional inspection and testing.

    Threat No. 2:Nitrogen dioxide (NO2) and particulate matter (PM2.5)

    Found in: gas stoves, fireplaces, heaters, cooking oils, candles, and dust.

    Impact on immunity: Gas stoves release nitrogen dioxide (NO2) and fine particulate matter (PM2.5), which damage mucosal immunity, impair natural killer cell activity, increase airway permeability, and raise inflammatory cytokines (IL-6 and TNF-α).

    Health consequences: Inhaling particulate matter affects lung function and oxygen saturation, and is associated with an aggravation of symptoms of chronic obstructive pulmonary disease and childhood asthma.

    Remedy:

    • Always use an exhaust fan or open a window when cooking with gas.
    • Swap to electric or induction if renovating.
    • Minimize burning candles, incense, and indoor wood-burning stoves.
    • Use a HEPA- and activated-carbon air purifier near the kitchen or common areas.
    • Vacuum regularly with a HEPA-filtered vacuum.

    Threat No. 3: PFAS: Forever chemicals

    Found in: nonstick cookware, stain-resistant textiles, food packaging, cosmetics, and waterproof gear.

    Impact on immunity: These persistent chemicals accumulate in the body and suppress antibody production, interfere with vaccine response, and increase systemic inflammation.

    Health consequences: PFAS may affect the nervous system; alter the functioning of the liver, kidney, and thyroid; impact bodyweight and metabolism; and affect reproductive function.

    Remedy:

    • Replace nonstick pans with stainless steel, ceramic, or cast iron.
    • Say no to stain-resistant fabrics (like Scotchgard-treated couches and carpets).
    • Avoid fast-food packaging and microwave popcorn.
    • Use a reverse osmosis or activated carbon water filter certified to remove PFAS.

    By Cassie Irwin, ND

    Article Courtesy of Alive Magazine
  • The benefits of blue spaces

    The benefits of blue spaces

    How interactions with water can positively impact your mind and body

    The thrumming of Tianne Allan’s usual migraine dissipates once she submerges her body into Vancouver’s English Bay. Judging by her relaxed demeanour, you’d never guess the water’s temperature is in the single digits. As her chest rises for a deep inhale, her eyes wander from Stanley Park’s treeline to the scattering of glass towers in the city centre. It’s this 10-minute cold plunge that sets the tone for her next 24 hours.

    “It brings everything into focus, because the cold is so bracing,” Allan says. “The open sky, glorious mountains, movement of the ocean―there’s a beautiful clarity and calm that comes with being part of that.”

    Nature immersion has long been found to promote psychological restoration and reduce stress. But most of these findings stem from research on green spaces. This raises the question: how do blue spaces―settings dominated by water―affect our mind and body?

    The mental benefits

    When Jody Radtke, MA, LPC, RCC, listens to a client unpack their week during psychotherapy, she isn’t staring back at them from an office chair. For the last two decades, the ecotherapist has been conducting her sessions in the open air in Squamish, BC. Helping her clients deepen their relationship with nature is Radtke’s way of illuminating their path to healing.

    “The natural world is my co-therapist,” Radtke says. “Different ways of connecting with the natural world offer us different ways of accessing ourselves.”

    Radtke recounts how the sounds of water lapping against rocks during a recent session helped regulate her client’s nervous system.

    “When we’re walking by a river or paddleboarding in the ocean, almost everyone feels that calming depth, that sense of connectivity,” she explains. “Sitting down by a river can remind us that things change, that we can let go, we can allow, and we can flow. The metaphor of these spaces is so rich and meaningful.”

    Radtke’s insight into the effects of nature on patient well-being isn’t just subjective; it’s rooted in a growing body of research. An analysis of 50 studies on the effects of blue spaces found that time spent near water enhances mental restoration, leading to lower stress, anxiety, and depressive symptoms.

    The benefits of exposure to blue space aren’t just felt in the mind.

    The physical benefits

    Cold therapy bolsters metabolism and immunity, reduces muscle-tissue inflammation, and strengthens the cardiovascular system. But immersion isn’t a prerequisite to reaping water’s therapeutic rewards.

    In environments where water collides, like waterfalls or shorelines, molecules called negative air ions (NAI) are generated. While evidence surrounding the effects of NAIs is limited and mixed, a narrative review of 187 studies found that exposure to NAIs may positively change how the body processes amino acids, which can reduce inflammation, increase antioxidant activity, and boost cellular energy production.

    When it comes to cold plunges, Allan acknowledges that there’s a cost to reaping water’s rewards. But she says it’s one worth paying.

    “It’s never easy to do,” she says. “It’s only when you experience the exhilaration and everything that comes with it―that clarity, that being part of the ocean, the mountains, the sky―that you go, ‘I’m going to do it; it’s worth it.’”

    By Alexa Everett

    Article Courtesy of Alive Magazine
  • Worth the buzz

    Worth the buzz

    Swarming with benefits, honey is one of nature’s best immune supporters

    Types of honey

    More than 300 types of honey exist worldwide, each one boasting a unique flavour profile (determined by the type of nectar the bees harvest) together with a myriad of health benefits.

    Manuka

    Manuka is widely considered the gold standard of healthy honeys. It’s one of few varieties classified as medical grade, thanks to its high levels of methylglyoxal (MGO)―a natural antibacterial compound that helps fight infection and minimize inflammation to boost overall immunity.

    Sourced from a flowering shrub native to New Zealand, manuka honey tastes earthy and medicinal. There’s even a grading system noted on each bottle for measuring its potency. The higher the number, the more powerful the antibacterial properties (and the larger the price tag).

    Buckwheat

    If manuka is the gold standard, consider buckwheat honey its Canadian counterpart that’s just as rich in flavour and nutrients. The dark-hued honey is produced in Ontario, Quebec, Manitoba, and Saskatchewan. It’s also a rarer variety: since the buckwheat flower is so tiny, it means bees must feast on more flowers to collect enough nectar for production. The toffee-like sweetener is packed with antioxidants, with studies claiming it contains even higher levels than that of manuka.

    Clover

    Clover honey, derived from various species of the clover flower, is the type most commonly lining grocery store shelves. It has a light amber hue and smooth, syrup-like sweetness. Clover honey (especially the raw variety) is also effective at protecting the immune system by warding off harmful bacteria to help fight infection.

    Wildflower

    Wildflower honey is produced when honeybees pollinate many flower varieties (compared to just one type). It also contains plenty of antioxidants, such as flavonoids and phenolic acids, which help lower oxidative stress and support immune function. A study testing 57 types of blossom honey found that wildflower honeys showcased the strongest antibacterial activity.

    Propolis

    Propolis (also known as “bee glue”) is technically not honey, but it’s such a nutritional powerhouse that it, too, deserves the spotlight. Crafted from tree sap, beeswax, and other plant-derived compounds, bees use the sticky substance to seal gaps in their hive and ward off intruders. (You’ll often spot it on shelves in tincture, spray, capsule, or even lozenge form).

    Propolis contains similar health benefits to honey, but even stronger antimicrobial activity to fight infections like stubborn colds and sore throats. Unlike honey, propolis is naturally low in sugar.

    By Brittany Devenyi

    Article Courtesy of Alive Magazine
  • Cozy fitness

    Cozy fitness

    How to stay active, energized, and healthy this fall

    When the air turns crisp and the sun sets before dinner, finding motivation for boot camps at dawn or punishing cardio can be difficult. Enter cozy fitness—a gentler, more intuitive way to exercise that works with the season, not against it. Think flexible, feel-good movement that boosts energy, lifts your mood, and supports your immune system.

    Move with the seasons

    Fall weather can be unpredictable, so your fitness routine should be flexible.

    Have an alternative indoor plan

    Having backup plans for any workouts that you might do outdoors or that require travel is important during the fall and winter; you never know what the weather will do. If you plan on running outdoors but it’s rainy or windy, it’s a good idea to have a replacement form of exercise you can do indoors so you don’t miss out on exercise.

    Grab the morning

    However, you should still try to get outdoors during the transition to darker and colder weather, especially in the morning. Getting morning sunlight can help with regulating your sleep, moods, and energy levels. Just a simple morning walk, or even some stretches on your deck in the light, is a great way to take advantage of this.

    Find your motivation

    Outdoor activities, such as trail running, forest hikes, and foraging walks, can get you moving in the fresh air while keeping your immune system strong. Add in the natural beauty of fall leaves and earthy scents, and you have a recipe for motivation. Tracking your steps or using a fitness watch can also help you stay aware of how much you’re moving, especially when you’re inside more often.

    Choose cozy, feel-good workouts

    Cozy fitness is all about low-impact movement that supports your mental and physical health:

    • yoga
    • Pilates
    • resistance bands
    • light free-weight training

    Try making your movement enjoyable by adding a little ambiance; some people like to turn the lights low and light a candle to make their environment even cozier.

    Include some cardio

    Engaging in cardiovascular exercise, especially brisk walking or light aerobic movement are key to increasing circulation and bringing more blood to the brain.

    Remember strength training

    A walking pad at home or a quick bodyweight routine can be just as effective as an intense gym session, especially when performed consistently. Consider strength training at least twice per week, even if you just perform some challenging bodyweight movements.

    Support your mood through movement

    Fall and winter bring not only more darkness but also more cases of seasonal affective disorder (SAD), a type of depression that occurs with the onset of shorter days. Fortunately, exercise can help, especially if you engage in an activity you enjoy doing.

    By Adam Meyer

    Article Courtesy of Alive Magazine
  • Children’s herbal head-start

    Children’s herbal head-start

    Introducing kids to the healing power of plants

    Start at the source

    Sure, effective herbs can be bought at the store, but sensory learning really begins when kids grow or gather the plants themselves. In the yard or a window box, culinary herbs, like oregano and peppermint, give off tell-tale aromas when rubbed between their little thumbs and fingers.

    Children will be proud to create the garden markers or snip the right species for tea or a savoury dish. Reinforce this hands-on experience with sensory descriptors like “spicy” or “aromatic” that suit the herbs and hint at their therapeutic properties.

    Wild foraging is another way to collect medicinal plant material but must be restricted to species we can identify with absolute certainty. If you know your yarrow, its magic ability to stop the bleeding on a youngster’s scraped knee would make quite an impression. Still, we have to remember that many herbs considered beneficial for adults aren’t recommended for children―another reason to stick to the gentle effectiveness of kitchen herbs.

    Tea time

    With herbs on hand, how do we turn them into medicine that kids will actually consume? The potency of a tincture isn’t likely to win over young taste buds, but teas and honeys might.

    Children can crush, tear, or chop the plant material, committing the look, feel, and smell to memory. Try turning tea-making into a visual delight by using a glass pot through which they can watch the herbs release their essence and flavour.

    Chamomile is a favourite, both for its relaxing qualities and because it pairs well with milk or cream, creating a bloom of white when added to the transparent vessel.

    So sweet

    Honey also makes an excellent vehicle for medicine. Kids can help fill a jar with antimicrobial and immune-boosting garlic cloves, then cover them with honey and wait for the whole thing to transform into a medicinal syrup with “candied” cloves. Similarly, they can infuse honey with fennel and thyme to have on hand as a cough remedy. (A note here that honey is not recommended for children younger than one year.)

    Four seasons

    Your little ones can access dried or otherwise preserved summer herbs year-round, or they can stretch the season by having an indoor windowsill garden. Plus, many plants can still be identified in their dormant state or by their dead stalks over the winter.

    Just see what your herbal explorations naturally uncover!

    Kid-friendly medicinal herbs

    These familiar culinary herbs can double as safe and gentle kids’ medicine:

    HerbPotential benefitsSuggested use
    lavendercalming, antimicrobialessential oil in a diffuser, part of a tea blend
    peppermintaids with digestion, nausea, and congestiontea, essential oil in a diffuser (not for kids under 30 months)
    fennelmay help soothe gastrointestinal upset and coughtea―seeds or leaves (use caution in infants)
    thymecough suppressiontea, honey, or prepared cough remedy
    chamomilecalming, aids sleeptea, diluted essential oil (topical)
    rosemarymay enhance working memory (schoolwork, etc.)essential oil in a diffuser

    By Jackie Skrypnek

    Article Courtesy of Alive Magazine

  • Calming children’s anxiety around healthcare settings

    Calming children’s anxiety around healthcare settings

    A guide for parents and providers

    We need to help kids of all ages mitigate their anxiety about medical appointments to invest in their long-term health. By helping our kids feel informed, confident, and in control of their healthcare, parents and providers set them up for a lifetime of better health outcomes.

    Symptoms of anxiety in children

    Worry and fear are common among young children. In fact, it is developmentally appropriate for older infants to be wary of strangers as they learn to differentiate between their familiar caregivers and other adults they meet.

    Kids often use behaviour, rather than words, to communicate the emotions they feel. When your child feels afraid, helpless, or anxious, they may demonstrate aggression, withdrawal, lack of cooperation, and regression, such as bedwetting and thumb-sucking. Anxiety may also manifest in physical symptoms, like fatigue, headache, or stomachache.

    Take these signs of anxiety as a cue to have an open conversation about your child’s feelings before going to the doctor.

    Prepare at home

    Manage your child’s expectations about how the visit will go.

    • Using age-appropriate language, explain what will happen at the doctor’s office. For older children, specify whether the visit will include physical exams, blood work, or vaccinations to alleviate fear of the unknown.
    • Role-play with toy medical equipment so your young child becomes familiar with the appearance and function of a stethoscope, for instance.
    • Watch kid-friendly videos about different types of doctor visits, for example, family doctor, dentist, and eye doctor.
    • Have your child choose which activity they’d like to bring into the waiting room, and a comfort item they’d like with them during the visit.
    • Encourage your child to think about what they’d like to learn about their body and what questions they’d like to ask their doctor.
    • Tell your teen that you can step out of the room if they’d like to speak with their doctor privately.

    Your child’s healthcare team

    Having a caring, understanding practitioner who is confident working with children can make your child’s medical experience a positive one. Look for a clinic with friendly front-end staff and an inviting physical environment, both of which can help your child feel at ease.

    You may also consider filling the gaps in your child’s healthcare by seeking the services of allied health professionals, such as a naturopathic doctor, chiropractor, or osteopath. Having a discovery session with a provider before diving into an initial appointment is a nice way to ‘catch a vibe’ and see if you would be comfortable working together.

    By Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • Put summertime sleep problems to bed

    Put summertime sleep problems to bed

    Strategies to help children get the sleep they need

    Good sleep and happy moods

    School is out and so are bedtime routines. Some kids can handle disrupted sleep schedules better than others can. Longer stretches of daylight and sweltering heat that carries into the night can impact children’s ability to fall asleep.

    Also, despite the appeal of “relaxed” bedtimes, kids who don’t sleep well become more sensory-sensitive, and some children really struggle with the lack of routine, which is reason enough to stick to the usual.

    Consistency pays off

    Our kids relish the magic of summer as much as we did once, so it matters that we mix summer fun with bedtime routines that maintain optimal sleep times. Parents can promote a healthy secretion of melatonin (the sleep hormone) by helping kids have a regular bedtime and waking time, and by exposing them to morning daylight.

    If sleep times get out of whack, adjust summer sleep schedules gradually. It takes approximately two weeks to get back on track, depending on the age of the child. Go for increments of 10 to 15 minutes daily and make sure to adjust not only bedtime but also wake time and mealtimes, which are key to maintaining the circadian rhythm.

    Summer sleep basics

    Dark, cool bedrooms are best for sleep. Use blackout curtains if summer’s later sunsets interfere with sleep and, if needed, an unobtrusive nightlight.

    Cool can be more difficult as summer heat sets in. Hot nights can increase the risk of fatigue and poor sleep quality, and they make it difficult for children to settle as body temperature needs to stay cool to enable sleep.

    If air conditioning is not an option, there are alternatives. Keep the bedroom dark during the day and keep the hot air out as much as you can. Running a fan with a bucket of ice in front of it or hanging damp bedsheets over an open window can also work.

    Create sleepiness

    Getting kids outside to play can help to build tiredness. A cool bath or shower, putting away screens (at least one hour before bedtime), dimming lights, and reading together can all help to prepare for sleep. Cooling body temperatures approaching bedtime coincides with an increase in melatonin, which also helps with falling asleep.

    Balancing summer magic and good sleep routines may not always be easy, but it’s a part of what memories are made of … drifting off to sleep (eventually) knowing that summer doesn’t last forever–and you made the best of it!

    Sleep matters

    • Children between five and 13 years old need 9 to 11 hours of uninterrupted sleep per night, while those between 14 and 17 years need between 8 and 10 hours.
    • Melatonin levels peak in early childhood and decrease as children transition into puberty and adolescence.

    By Daniela Ginta, MSc

    Article Courtesy of Alive Magazine

  • Tech neck

    Tech neck

    How screen time is straining your body

    Tech neck: how screen time is straining your body

    From laptops to smartphones, screens have become a constant companion in modern life. But the hours we spend hunched over our devices are contributing to a common complaint known as “tech neck.”

    Characterized by neck stiffness, headaches, and shoulder pain, the condition is largely the result of prolonged forward head posture while looking down at screens.

    When the head tilts forward, the strain on the neck increases dramatically. Research suggests that even a modest downward tilt can place several times the normal load on the cervical spine. Over time, this posture can irritate muscles, compress joints, and lead to chronic tension in the neck, shoulders, and upper back. Many people also experience tension headaches or eye strain, especially after long stretches of computer work.

    Fortunately, a few small changes can make a big difference.

    Adjust your screen position Ideally, the top of your computer screen should be at or slightly below eye level so you’re looking straight ahead rather than downward. If you work on a laptop, consider using a stand or stack of books to raise the screen and pair it with an external keyboard.

    Check your posture: Sit with your shoulders relaxed and your ears aligned over your shoulders—not drifting forward. Your feet should rest flat on the floor, with knees roughly level with your hips.

    Use ergonomic micro-adjustments Instead of staying frozen in one position, shift your posture frequently. Adjust your chair angle, change the angle of your screen, or sit slightly farther back for a few minutes. These small movements help prevent muscle fatigue and reduce tension buildup.

    Protect your eyes Eye strain can contribute to neck tension because people tend to lean forward when they struggle to see clearly. Follow the “20-20-20 rule”: every 20 minutes, look at something about 20 feet away for at least 20 seconds to relax the eye muscles.

    Stretch it out Simple stretches throughout the day can help counteract screen-time strain.

    • Chin tuck: Sit tall and gently draw your chin straight back, as if making a double chin. Hold for five seconds and repeat five times to strengthen deep neck muscles.
    • Shoulder rolls: Lift your shoulders toward your ears, then roll them back and down. Repeat 10 times to release upper-back tension.
    • Neck side stretch: Tilt your left ear toward your left shoulder until you feel a gentle stretch along the opposite side of your neck. Hold for 15 seconds and repeat on the other side.

    By Carimé Lane

    Article Courtesy of Alive Magazine