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Hubbel & Johnston Chiropractic

December 2022- Dr. Hubbel’s Holiday Poem

T’was the day before Christmas but there was no cheer.

No jingle bells jingled, no sound of reindeer.

The word had gotten out that Santa was sick.

There’d be no friendly visit from jolly St. Nick.

The people were sad; no gaiety sounded.

For Christmas had come, but Santa was grounded.

He limped down the street wondering what should he do?

When the sign said D.C., it was too good to be true.

Now Santa was not one to like a new tactic,

but all else had failed: So he’d try Chiropractic.

He entered the clinic and saw at a glance,

In a place such as this, illness hasn’t a chance.

The people were smiling, the music was snappy.

With all of the patients contented and happy.

In a very short time, to judge by the clock,

He was in the adjustment room talking to “Doc”.

“Oh, Doc take a look at the size of this pack!

Have you any idea what it does to my back?”

Poor Santa was miserable, just barely able,

with the help of the doctor, to get onto the table.

The doctor was gentle, without fuss or tussle.

She examined the vertebrae and relaxed every muscle.

She spotted the trouble and then with a click,

She started aligning the spine of St. Nick.

In no time at all, he felt no aches or pains.

He picked up his pack and grabbed the reins.

The air was a’tingle with new fallen snow,

And healthy Kris Kringle was rarin’ to go.

(Editor’s note: If your Santa needs help, please tell him where to go!)

All of us here at Hubbel & Johnston Chiropractic wish you and your families a merry and healthy Christmas and New Year. We are so thankful for each and every one of you for trusting us with keeping you healthy.

December 2022 – Updates

A few other updates…

In November, we got to celebrate two special days – Carleigh’s daughter Delores (DJ) turned 3, and Julie’s mom turned 90! 

Dr. Johnston’s youngest, Isla, turns 2 on December 2!

Dental hygienist Dee-Ann Yorki, who shares space with us, is moving on in her career. She is closing her private practice and transitioning to work with Dr. Lai out of Lighthouse Dental in Cobourg. Don’t worry – we will be making good use of the new space. A few more office renos will take place, creating another treatment room, consultation room, and doctor’s office in our existing space. We know that we have renovated a lot this year… and will certainly continue into the new year!

December 2022- Highlights

This year, we thought  we’d reflect together on some of our favourite parts of the year. Of course, getting to care for everyone in our practice community is always a highlight, but we thought we’d share a few others: 

Julie – Gaining 2 new roommates. One furry one and one less furry  (Reggie the cat and Julie’s wonderful boyfriend, Ron.) You pick which one is which. Ha!

Louise – After living in their trailer until mid December last year, she and her family are all moved in and comfortable in her new home. At work, one of the best things Louise did with her work friends was the Mud Girl Run. Being a breast cancer survivor, it was something close to her heart that we did as a team. 

Myranda – Going to Dallas in March with her Mom and brother Brayden, where Brayden underwent the initial phases of treatment for Lafora Disease, a seizure disorder. Myranda got to meet the people who are trying to make a difference for her brother, in fighting to cure Lafora in kids. Myranda also notes that 2022 has been a huge year of self-development for her. 

Karen – A toss up between the Mud Run and her new great grandson Rhodes… but Rhodes wins! 

Carleigh – Found the Mud Girl race was a great kick starter to get back to some balance in her life (mom-work-human balance). Ha! Starting to work for her husband’s film production company has been a challenge and exciting for her too. Most recently, getting back to playing hockey has been a great energy boost and friendly reminder that she’s not getting any younger – to use it or lose it! 

Carolyn – Big wedding:   Her daughter Caleigh, marrying husband Kyle. Dr. Hubbel would also like to note that a big highlight for Carolyn this year was to spend more time in the office with all of us. 

Dr. Leguard – Feeling more “settled” in her career and life. Taking the time for the next few years to make fitness, travel and her career priorities. Meeting her really nice boyfriend. 

Dr. Johnston – Enjoyed all of the traveling that she and her family did together, and spending time together as a family. Highlights included the girls traveling on airplanes, exploring Canada and Myrtle Beach.

Dr. Hubbel – Has experienced an exciting year, as he learns to share everything with his two younger doctors and learning to follow directions… instead of giving them.  Change is good, right?

November 2022- Sleep Part 2

Making the Most of Your Sleep 

Last month, we discussed a few things to think about in terms of improving sleep quality and timing. Sleep is one of the most important factors impacting overall health and recovery. As patients who receive chiropractic care, we can only assume that health and recovery are priorities in your life. 

Sleep occurs in 2 types of stages – REM sleep and non-REM sleep. The first half of the night is dominated by non-REM deep sleep, and the second half is dominated by REM sleep. Each stage of sleep has very different and important functions. It is important to try to get a continuous bout of sleep for at least 90 minutes at a time, in order for your brain to go through each stage of sleep. In REM sleep your brain activity increases by up to 20% – functioning to help to restore your brain from the day’s work. In fact, the brain paralyzes the body during REM sleep so that the mind can dream safely without taking action. (REM stands for Rapid Eye Movement….but that is a whole other story!)

How to Optimize my sleep to get the most out of each stage? 

Can I have a good sleep if I wake up during the night?  Yes- it is typical to wake up during the middle of the night, especially as we age. When we finish the 90 minute cycle, our bodies wake up to change positions after being “paralyzed” during REM sleep. As long as your efficiency is 85% or more (you’re asleep more than 85% of the time you’re in bed), that is a healthy sleep. There is room for improvement if you are awake for 20-25 minutes every time you wake up.

The myth of the “Night Cap”  As alcohol is a “depressant”, many think of it as something that can help you to fall asleep – you can feel tired when you drink a glass of wine after dinner! However, alcohol is actually very disruptive to your sleep. Alcohol blocks REM sleep hugely, and actually fragments your sleep so you wake up without having a continuous sleep. Even one drink with dinner will impact your REM sleep time and change the hormonal releases throughout your sleep cycles. 

Interestingly, THC and CBD (the active ingredients in cannabis) also negatively impact your sleep. THC makes you go unconscious faster, like alcohol, but still blocks REM sleep which prevents adequate sleep recovery. In terms of CBD, the evidence is not as clear- in some studies, it promotes wakefulness, but in some, it can reduce anxiety, and improve thermoregulation in sleep. 

Keep your body COOL  If your body becomes too warm while sleeping, you will wake up, which disrupts your continuous sleep. Keep your bedroom cool (between 68-70 degrees fahrenheit) to have a cool sleep. 

A few last thoughts: 

  • If you have a bad night of sleep, don’t change your schedule or behaviours (sleep in, early bedtime, nap, extra caffeine etc) 
  • A bedtime wind-down routine can help to prime your body to go to sleep on time 
  • You can sleep TOO MUCH. There is a bell-curve type relationship with sleep time and health – the shorter you sleep, the shorter your life, but if you sleep beyond 9 hours regularly, the mortality risk rises again. However, if we are sick, we will sleep more and this is normal
  • If you’re a good napper, don’t be afraid to nap. Naps as short as 17 minutes can benefit learning and memory, but it is recommended to keep your naps brief (max 25 minutes) and at the latest, 7-8 hours before bedtime.
  • Consider your pillow and give thought to our water pillow which is the best!

Be sure to ask us more about sleep– it is one of the most critical components of your body recovery from injury and to maintain wellness.

November 2022 – Updates

As we continue into fall, we notice an increase in COVID and colds in our community. With this in mind we ask that you please reschedule your appointment if you feel under the weather, or wear a mask if you are just getting over a cold. Our staff and doctors are continuing to wear masks in our clinic, as we want to keep ourselves and everyone around us safe. We are lucky to be able to see so many patients every day – but this also puts us at a hig her risk of catching something without a mask on! 

In very exciting news, the one year office anniversaries of both Myranda Leclerc (November 19) and Louise Calnan (November 5). We are so lucky to have such wonderful additions to our team that have fit into our clinic environment so well. Like our other staff, both Myranda and Louise go above and beyond in so many ways to make our office a wonderful place for patients and team.

 

Last month, our staff worked with the Rotary Club of Cobourg to plant 100 trees in the James Cockburn (Rotary) Park. Along with about 75 volunteers, our team helped in this initiative which was part of the Rotary Club’s 100th Anniversary Celebrations. This 100 year anniversary was initially planned for 2021, but was delayed due to COVID.

Both the little and big humans of our office celebrated halloween at the end of the month, and we thought that we’d share a few photo highlights.

October 2022- Sleep Part 1

Why Can’t I Fall Asleep? 

Have you ever wondered why we sleep, and why we get sleepy? A good night’s rest is critical in how your body recovers, so when you are injured or just not feeling your best, optimizing your sleep is important in healing. Sleep is a process in which your body recovers- If you feel fatigued throughout the day and sleep a typical amount, it doesn’t mean that you need more sleep, it often means that you’re excessively stressing your body by other means. 

Here are a few ideas to help you to fall asleep at the right time- trouble falling asleep is a common issue that our patients discuss with us. Let us know how this impacts your body’s healing, and how you overall feel. 

Light & your circadian rhythm 

A big part of your eye’s job is to tell your body what time of day it is by viewing light. Viewing natural sunlight for 2-10 minutes within 30 minutes of waking up can kick-start your body’s chemical system to wake you up, and actually help you to fall asleep in about 14-16 hours. Viewing a sunset is another signal to your brain that it is time to fall asleep. Light can have a negative impact too – blue light from devices such as phones or computers can wake your body up, and impact your sleep. Blue light glasses can help to combat this or you can change your device settings to limit the blue light emission. 

Feeling tired- drink a coffee! Maybe?

To understand how caffeine works in your body, you must first understand how energy is created, stored and moved within your body. The “energy currency” in your body is called ATP, or adenosine triphosphate. It is an adenosine molecule with 3 phosphate molecules attached to it, and your body’s energy is stored in the bonds that hold these molecules together. As you use energy, and those bonds are broken, there is free adenosine floating around in your brain, which your brain takes as a stimulus to become sleepy. This is your body’s way of telling your brain that it needs time to rebuild its energy stores. Caffeine works on your body system by blocking the detection of free adenosine, thus telling your body that you’re not tired. 

When the effects of caffeine wear off, you can experience the post coffee “crash” where the adenosine that was being ignored is suddenly detected. The timing of your caffeine intake as well as the amount that you ingest is what can be either helpful or harmful. Delaying coffee for 60-90 minutes after waking can be helpful to avoid the afternoon crash, and having your last coffee 8-10 hours before you want to fall asleep is considered best practice. Even if you don’t feel the effects of late caffeine intake on your sleep, your sleep cycles will likely still be disrupted.

Your body makes its OWN melatonin – you might not need extra!

We often hear of melatonin as a supplement that people use to sleep, but did you know that it is actually a naturally occurring hormone in your body? It helps your body with the timing of sleep, but does not induce sleep itself. Melatonin is triggered by darkness, so dimming the lights in your house can be helpful to help your brain time your sleep better. Recent studies noted that melatonin only increased sleep by 4 minutes and sleep efficiency by about 2%. Trust your body to make the amount of melatonin that it needs!

As sleep is one of the most important factors in health and recovery, we will be discussing sleep again next month, focusing on improving the quality of the sleep that you are getting.

October 2022- Updates

October is an important month in the chiropractic world, as it is Spinal Health Month! World Spine Day is officially celebrated on October 16th, but we like to celebrate for the entirety of the month. Other exciting celebrations include Carleigh’s birthday on October 18th.

 

If your schedule and appointment times need to change, please remember to call our office early to reschedule your appointment. Please do not reply to our appointment reminder emails, as we do not receive those responses. Always remember to walk around to the front of the plexiglass barrier to rebook your appointment.

Thanks for your monetary help for “Hike, Bike and Bark for Hospice”. That fundraiser for Ed’s House raised $61,000, and we were able to make a good contribution, with our participation and your donations.  Thank you!  We participated in the “Walk a Mile in her Shoes” to support the Cornerstone Family Violence Prevention Centre, although virtually as we had a few conflicting schedules. We did a group walk together on Tuesday, September 27th… Myranda brought in a few pairs of her  red heels for us to test out (all size 6!!!) so we squished our toes in to take a few steps and a few photos. Thank you again to our amazing community for your donations. 

On October 15th, the whole office staff and doctors will be helping to plant 100 Trees with local Rotarians as they celebrate 100 years of Rotary in Cobourg.   We will not be looking for donations for this project.  Rotary is a great service organization with whom both Drs. Hubbel and Johnston are very involved. 

Office News:  Julie has been attending funerals and weddings, Carleigh has stressed over her son starting school, Louise has a teenage son… (enough said), Myranda keeps busy with family and her family business as well as full time with our office. Karen leads her usual busy life, so no more about that! Carolyn is with us part time and we are happy to have her here.   

Two of our doctors recently had a procedure review by the College of Chiropractors of Ontario.  This is designed to ensure everything possible is being done to provide the best and safest chiropractic care for every patient.  All our procedures are in order and with only a couple of suggestions will make our records even better. One thing is a consent form to update with your signature, mostly for Dr Hubbel’s long-time patients. Watch for it!

Dr Leguard was off to the maritimes for a weekend visit with some friends and this necessitated her being out of the office for a long weekend.  Dr Johnston never knows what to do with her spare time: after her husband and two girls at home, office almost every day, being a Rotary board member, helping with the local baseball organization, all while participating in several local fund-raising activities with the office staff.  Dr Hubbel still shows up Tuesdays and Thursdays to care for many patients who have been with us for many years, and fills the remainder of his time with home and family.   

August 2022- Concussions & Rowan’s Law

Back to school also means the beginning of contact sports for many. We agree that sports and activity are very important in your child’s development; however, the risk of concussion can be high in many sport settings. Recognizing the signs and symptoms of concussion is important to appropriately identify concussions, and Rowan’s Law helps Ontarians to do that. 

Rowan’s Law legislation was passed by the Ontario Government in 2018, and  is named in memory of Rowan Stringer. In 2013 and at age 17, Stringer died of Second Impact Syndrome, as a result of suffering multiple concussion playing rugby three times in six days. The legislation is designed to create a safer environment for competitive amateur athletes, children and youth to play sport by helping people to know how to recognize the signs and symptoms of a concussion, and what to do if a concussion happens. 

What is a concussion? 

A concussion is an injury to your brain that occurs when the brain moves and is bumped within the skull. This type of force on the brain can cause chemical and physical changes to your brain, and it needs time and altered stimulation to heal. 

How can concussions happen?

Any blow to the head, face or neck may cause a concussion. A blow to the body from an incident like a car accident may also cause a concussion if its force causes the brain to move. A concussion is a serious injury. While the effects are typically short-term, they can lead to long-lasting symptoms and long-term effects – especially if left untreated.

What are the symptoms of a concussion? 

75-90%of concussions are mild in nature. They often occur without a loss of consciousness or obvious neurological signs. Concussion symptoms can affect the way you think, your emotions, your sleep and your body, including but not limited to: dizziness, headache, nausea, balance issues, low energy, sadness, feeling “foggy, can’t sleep enough, or sleeping too much. One of the biggest challenges in minimizing the impact of concussions is to recognize and assess them in a timely manner, as the vast variation in symptoms can make it challenging for the patient to realize that they have a concussion. 

What can my favourite chiropractor do to help?

Although in Ontario, chiropractors aren’t technically allowed to diagnose a concussion, we are able to assess and diagnose post-concussion symptoms. After a suspected concussion, we will check to see how your neurological system is functioning, as well as checking your spine, neck and skull bones after impact. We can also help you to get a further referral, if needed. 

In our office, we do not provide concussion baseline testing for young athletes; however, we can help your young athlete get to a practitioner who does this before their sports season begins.

September 2022- Updates & Backpacks

September is here! With the summer coming to an end, and school beginning again we know that everyone is very busy. If your schedule and appointment times need to change, please remember to call our office early to modify your appointment. Please do not reply to our appointment reminder emails, as we do not receive those responses. 

You may notice the donation jar at our front desk that says “Hike, Bike and Bark for Hospice”. As you may already know, our team is participating in this fundraiser for the Northumberland Hospice (Ed’s House), which is done virtually and concludes on September 10th, 2022. If you are interested and able to support our team, we would greatly appreciate it! 

Two big anniversaries this month: Dr Johnston has been here for seven years and she has signed on for the next 52 years.  Karen has been with us for THIRTY YEARS, and we are hoping she signs on for another ten, at least!


In the Johnston-Tannahill household, backpack use has been a hot topic, as Alexandria, Dr. Johnston’s eldest daughter is starting junior kindergarten this year. Teaching your child how to use their backpack properly is key- it will help them to avoid injury and set good habits for life. Below are a few tips for proper backpack use:

  1. WEIGHT – a heavy, uneven load can result in poor posture or affect the alignment of your spine. 
  2. BACKPACK CHOICE – a backpack with two wide, adjustable, padded shoulder straps and a padded back are the best choice. Bonus points for plenty of pockets and a hip or waist strap to use for longer carries and heavier loads. 
  3. PACKING – an even distribution of weight, as well as ensuring that the pack only contains what your child needs for the day is important. The pack shouldn’t weigh more than 10-15% of your child’s body weight.
  4. PUTTING IT ON – often, kids swing the backpack up onto their body to put it on. Put the pack on a flat surface, at waist height. Slip the pack on one shoulder at a time. 
  5. WEARING IT – make sure that your child uses both shoulder straps and is adjusted to fit snugly to their body. You should be able to slide your hand between the backpack and your child’s back. 

More than 50 per cent of young people experience at least one episode of low back pain by their teenage years. Research indicates one cause is improper use of backpacks, so get ahead of this statistic with these tips!    As chiropractors, we are here to check your child’s spine and we are happy to check their backpack!

August 2022- Say AHH!

 

Did you know that your tongue is one of the most important muscles in your body? Not only does it help you eat and speak, it is also very important in the function and development of your skull, neck and jaw. 

The tongue is made up of 8 muscles, with each of these attaching to different parts of your skull, palate, neck and jaw. In our office, we always check the tongue and mouth of babies and children as correcting tongue function early is key. If a tongue does not function well, it can lead to a smaller jaw in comparison to the skull, an imbalance in the palate of the mouth, poor breastfeeding and problems during speech development. Please be sure your baby gets checked by one of us.

Even as an adult, symptoms such as jaw pain, snoring, headaches, and speech issues can all be related to tongue function. As an adult or teen, if you have had a recent dental surgery or braces, your chiropractor should be checking your tongue as it adapts to the changes in your mouth. 

What are We Looking For? 

  1. We look for a physical “tongue tie”, which is when the frenulum (the part of the tongue that attaches to the floor of your mouth) to see if it is too long and restricting the motion of the tongue. This is checked by dentists and pediatricians in most children too. 
  2. We next look for a functional “tongue tie”, which means that the tongue is not restricted anatomically,  but the 8 muscles that make up the tongue do not work synchronously together, or the frenulum is too tight. This can be treated in our office and with at-home stretching. 
  3. The palate, or roof of your mouth is the next thing we will check. We are looking for symmetry and ridges, which tell us about how the tongue is moving. We treat this often in children especially, with adjustments and home exercises. 
  4. Everything around it—your jaw, cervical spine, and front of your neck. These areas are all closely related to how your tongue works also. 

Keep your Tongue in Tip Top Shape

  1. Try to stick your tongue straight out, then move it from side to side. You should be able to move your tongue symmetrically from side to side. 
  2. Try to touch the tip of your tongue to the tip of your nose. Most people can’t do this (so you get big bragging rights if you can!), but even the motion of this is good practice for your tongue. 
  3. This is a fun one for kids—after eating something messy (think ice cream all over your face), get your child to try to lick the food from around their lips with only their tongue. From a manners perspective, don’t let it become a habit, but it is great for their neurological development! 
  4. DO YOU have issues with snoring, headaches or jaw pain?  Does your baby or child have issues with breathing, latching, or eating? Ask us more about the tongue!