Pollack Rehab

06/03/2026

💤 Sleep Hygiene 101:

1) Have a routine: Go to bed at the same time every night. Get up at the same time every morning.

2) Reduce light and noise: Use black out curtains to keep the room as dark as possible. Use ear plugs if necessary.

3) Get at least 7,000 steps/day: Regular physical activity can improve the quality and quantity of your sleep.

4) The last hour before bed is crucial: No exercise, no eating, no drinking and no screen time. So what can you do? Read a book, listen to music or talk on the phone, but avoid watching TV or doom scrolling.



📊 Healthline

06/03/2026

05/26/2026

🍺 Alcohol causes cancer.

The myth that moderate alcohol consumption could be healthy was based on a misinterpretation of observational data.

Just like smoking, there is no safe level of alcohol consumption.

🇨🇦 The good news: Canadians are drinking less and cancer rates are declining!

05/10/2026

Happy Mother’s Day 🌸

05/07/2026

We know that exercise can help treat depression, but what type of exercise helps and who does it help?

Answer: Any type and anyone!

"The findings of the study support that exercise based interventions, in all formats and parameters, can help mitigate depression and anxiety symptoms across all population categories," according to a 2026 study (Munro et al.) published in the British Journal of Sports Medicine.

"Mental health professionals should prescribe exercise with the same confidence as traditional treatments, recognizing that all exercise formats demonstrate positive effects while tailoring programmes to individual profiles and preferences (e.g., group-based/supervised formats show strongest effects for depression; shorter, lower-intensity programmes for anxiety).

Public health guidelines should position exercise as an accessible, evidence-based first-line intervention for mental health, particularly targeting emerging adults and perinatal populations where effects are strongest," the authors conclude.

Objective To synthesise meta-analytic outcomes from randomised controlled trials examining exercise effects on depression and anxiety across all population groups, including children and adults with both clinically diagnosed and subclinical symptoms, excluding those with pre-existing chronic physiol...

05/06/2026

🥬 What is the healthiest diet for older adults?

Probably the "MIND" Diet: Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, which nourishes the brain and evidence-suggests can help prevent dementia.

It is simply a combination of the two most well researched diets:

🐟 Mediterranean Diet
(primarily fish, nuts and legumes)

🍓 Dietary Approaches to Stop Hypertension (primarily fruits and vegetables).

Not surprisingly, this diet works best to protect the brain if you avoid fried food, red meat, cheese, butter and sugary desserts.

05/03/2026

⚠️ Your back isn’t fragile.

Yes, back pain is common, but the joints in your spine are just as resilient as every other joint in your body.

Walking is always good for your back, even if it hurts. (Unless you fell off your roof.)

You don’t need to consciously “engage your core” after a back injury any more than you need to consciously engage your quads after a knee injury.

Your back does not need protection.

It only needs movement to feel better.



📊 Justin Farnsworth

04/30/2026

🛠️😂 Stay in your lane, RONA Inc!

“Let’s get crackin’” is a chiropractic pun. You need permission to use it.

44 likes, 7 comments. "RONA | Let’s Get Crackin’"

04/29/2026

Lumbar disc herniations (LDH) can be very painful.

Or they can be completely pain free.

Either way, the body will usually reabsorb them within a year.

Manual and physical therapy can help reduce pain and improve function, but it is time and the immune system that actually fixes the problem.

“A percentage of 76.6% in LDH patients undergo nucleus pulposus (NP) resorption. Pr*****ed NP has a greater contact surface with blood system, which is easily to trigger immune response and thus promote spontaneous resorption. The mechanism of NP spontaneous resorption is mainly due to macrophage infiltration leading to immune response,” according to 2024 study (Xie et al.) published in the journal Orthopaedic Reviews.

Function trumps structure.

This is good and bad news: For many people, LDH causes no pain and is found incidentally when imaging for a different problem. Unfortunately, some people will have chronic low back pain long after the LDH disappears.

This is why we don’t MRI every patient with clinically suspected LDH. It won’t change the treatment unless there is a serious concern (“red flag”) like myelopathy.



📊 Justin Farnsworth

04/17/2026

⚽️💊 If Exercise was a Drug

If exercise was a drug everyone would take it.

It would be the most powerful drug ever invented.

It would save our healthcare system billions of dollars.

Access to this drug would be considered a universal human right.

We would turn it into a liquid and sq**rt it into babies mouths.

We would probably fortify bread with it like folate or add it to the water supply like fluoride.

A drug that improved both mental and physical health would be a wonderdrug.

And exercise is free.