Fall Newsletter
November 26, 2025

Fall Newsletter 2025

November is Osteoporosis Month, a great time to focus on bone health and learn how to prevent fractures. As colder weather approaches, slips and falls become more common.

Contributor: Cindy Serresse, Physiotherapist

What is Osteoporosis?

Osteoporosis is a condition that weakens your bones, making them more fragile and more likely to break, even from minor falls or injuries. According to Osteoporosis Canada (2025), “Osteoporosis is often called the ‘silent disease’ because many people don’t know they have it until a bone breaks. Knowing your risk factors—such as age, family history, lack of physical activity, or low calcium and vitamin D intake—is the first step to protecting your bones.”

Did you know?

• Over 2.3 million Canadians are living with osteoporosis
• Nearly 1 in 3 women and 1 in 5 men are likely to break a bone because of osteoporosis at some point in their lives
• Common fracture sites include the hip, spine, wrist and shoulder
• Fractures from osteoporosis are more common than heart attack, stroke and breast cancer combined

Why Bone Health Matters

Strong bones help you stay active and independent. When bones become weak, even a small fall, coughing or sneezing can lead to a fragility fracture, often causing pain and limiting mobility.

Preventing the first fracture is key—once one happens, the chance of another goes up. The good news is that bone loss can be managed with regular exercise, good nutrition and medication (when required).

Proactive Bone Health Strategies

Taking care of your bones doesn’t have to be complicated. Small, consistent steps can go a long way in keeping them strong and healthy. Try incorporating these into your daily life:

Stay Active

Regular exercise helps maintain bone density, strengthen muscles and improve balance, which can prevent falls. Effective exercises include:

Weight-Bearing Exercises – Activities where your bones and muscles work against gravity:

• Walking – brisk or on varied surfaces
• Dancing – low-impact styles like ballroom or line dancing
• Stair climbing – slowly and safely, using handrails if needed

Resistance/Strength Training – Builds muscle to support and protect bones:

• Bodyweight exercises – squats, push-ups, lunges
• Free weights and resistance bands – bicep curls, shoulder presses, tricep extensions

Tip: Start with light resistance and slow, controlled movements. Avoid sudden twisting or heavy overhead lifts, especially if you have vertebral fractures.

Balance and Posture Exercises – Helps prevent falls:

• Tai chi – improves balance, coordination, and stability
• Yoga – gentle stretches, posture work, and core strengthening
• Single-leg stance – practice near a wall or chair for support

Safety Considerations:

• Avoid high-impact activities like running or jumping if bones are fragile
• Focus on controlled movements and proper form
• Use support (wall, chair, handrail) and modify the exercise (push-ups on a counter) as needed

Always check with your healthcare provider or physiotherapist to ensure that the exercise program is tailored to you.

Eat for Bone Health

• Include calcium-rich foods in your meals
• Get enough vitamin D from sunlight, fortified foods or through supplements
• Add magnesium (found in nuts, seeds, legumes); it helps activate vitamin D, making it easier for your bones to absorb calcium
• Incorporate potassium-rich foods (bananas, potatoes, beans) to help reduce bone loss
• Don’t forget protein—it supports both bone and muscle health.

Speak with your healthcare provider or a registered dietitian to ensure your nutrition plan fits your needs.

Make healthy lifestyle choices

• Avoid smoking and limit alcohol
• Maintain a healthy weight
• Keep your home safe by removing loose rugs, improving lighting and adding handrails where needed

Keep up with regular check-ups

• Talk to your healthcare provider about bone density screenings (DXA scans)
• If prescribed, take osteoporosis medications as directed
• During perimenopause/menopause, declining estrogen can speed up bone loss. Ask your provider whether hormone therapy (including bioidentical estrogen) may be appropriate for you.

By making these small changes part of your routine, you can help keep your bones strong, lower your risk of fractures and stay active and independent—all year round.

Have a question for our Physiotherapy Team? Submit it here! Selected questions and answers may appear in upcoming newsletters.

Slip, Trip and Fall Prevention

As temperatures drop and we spend more time navigating snow, ice and slush, the risk of slips and falls naturally increases. Even everyday tasks—walking the dog, taking out the garbage or stepping into the car—can become a little more challenging once winter sets in. Preparing ahead and making a few small adjustments to your routine can go a long way in protecting your balance, your confidence and your safety.

Here are a few simple tips to help you stay steady this season:

• Stay active indoors – Balance and strength exercises help keep you steady
• Wear the right shoes – Choose non-slip soles or add ice grips for slippery surfaces
• Take your time – Walk slowly and take shorter steps, especially around corners or when getting out of cars
• Clear walkways – Shovel and salt driveways, sidewalks and steps to reduce icy patches
• Use support – Hold handrails or keep sand/grit handy for extra traction on icy spots
• Plan ahead – Postpone outings if conditions are dangerous or ask for help with errands
• Light your way – Keep entryways and paths well-lit to reduce trip risks

Winter can be beautiful, but it also asks us to be a little more intentional with how we move. Taking precautions not only reduces your risk of injury; it helps you feel more confident and comfortable venturing out, even on the coldest days. With a bit of preparation and awareness, you can enjoy the season while keeping yourself safe, steady and supported.

Warmth Without Worry: Home Heating Safety & Carbon Monoxide Awareness

As the chill of winter settles in, there’s nothing better than the comfort of a warm, cozy home. But while heating systems and fireplaces keep us toasty through the season, they can also pose hidden dangers if not used or maintained properly. Fires and carbon monoxide (CO) poisoning remain among the most common wintertime hazards, and both are preventable with a bit of awareness and preparation.

The Heat Is On! Safely.

Before the cold sets in, schedule a professional inspection for your furnace, fireplace and chimney. A qualified technician can ensure everything is working efficiently and safely, helping you avoid costly repairs (and dangerous malfunctions) down the line.

If you rely on space heaters, use them wisely: keep them at least three feet away from anything flammable, and never leave them running unattended. Always plug heaters directly into a wall outlet, not an extension cord or power strip, to prevent overheating.

The Invisible Danger

Often called the “silent killer,” CO is a colourless, odorless gas produced by burning fuels like gas, oil or wood. When it builds up indoors, it can be deadly.

To stay protected, install CO detectors on every level of your home and outside all sleeping areas. Test them monthly, replace batteries regularly, and follow manufacturer recommendations for replacing the unit typically every five to seven years.

What CO Does in the Body

If inhaled, CO enters your bloodstream and binds to hemoglobin, the molecule that normally carries oxygen. It forms carboxyhemoglobin, which prevents red blood cells from transporting oxygen to vital organs and tissues.

Even low levels of CO can cause symptoms such as headache, dizziness, nausea, confusion and fatigue (flu-like symptoms). Higher concentrations can lead to loss of consciousness, brain damage or death within minutes. Because CO is invisible and has no smell, victims often don’t realize they’re being poisoned until it’s too late, which makes working detectors and good ventilation absolutely critical.

If the CO Detector Alarm Sounds

A CO alarm is your first and only warning that something’s wrong.

If your CO detector goes off:

• Close all doors and windows – Although it sounds counterintuitive, this will help the Fire Department to get accurate CO level reading and identify the source of CO faster
• Leave the building immediately – Bring everyone, including pets, outside to fresh air
• Call 911 or your local fire department from outside
• Stay outside – Do not re-enter your home until emergency responders confirm it’s safe
• If anyone has any symptoms, call your local Poison Centre for an assessment (1-844-POISON-X / 1-844-764-7669)
• Have a qualified professional inspect your heating system, water heater and any other fuel-burning appliances before turning them back on.

Peace of Mind for the Season

Staying warm shouldn’t come at the cost of safety. With regular maintenance, proper use of heating equipment and working CO alarms, you can enjoy the season’s comfort knowing that everyone in your home is protected.

So light the fire, wrap up in your favorite blanket and enjoy winter the safe way: with warmth, comfort and confidence.

For additional information on staying safe when it comes to CO, visit https://cosafety.ca/resources.

The holidays are often described as “the most wonderful time of the year,” right? But let’s be honest—sometimes it feels more like juggling expectations, emotions and endless to-do lists. Many of us slip into what’s called “masking”—putting on a happy face or acting a certain way to keep the peace, fit in or avoid uncomfortable conversations.

So, how can we “unmask” a little this season while still being kind to ourselves and others?

A few ways to start:

• Check in with yourself. Before heading into a gathering or busy day, take a moment to notice how you’re really feeling—tired, anxious, content, excited—and honour that.
• Set gentle boundaries. It’s okay to say “no” or “not this time.” Protecting your time and energy helps you show up more fully when you do say yes.
• Be honest in small ways. You don’t have to overshare, but saying things like “It’s been a long week” or “I’m feeling a little quiet today” can help create space for more authentic connection.
• Build in recharge time. Schedule breaks or quiet moments just for you—take a walk, listen to music or simply breathe. Rest isn’t selfish; it’s necessary.
• Lean on your support system. Talk to a trusted friend, counselor or coworker who gets it. You’re not alone in feeling this way.

This holiday season, try giving yourself the gift of authenticity. You don’t need to be perfect or “on” all the time. When you let the mask down a bit, you might find that others do the same—and that’s where the real holiday magic happens.

Meet Our New RMT

Meet Igal Untershats, RMT, the newest member of the Serefin Health Clinic team. With over eight years of experience, Igal offers restorative, personalized treatments to support pain relief, recovery and overall well-being. Drawing from modalities like medical acupuncture, myofascial release, trigger point therapy, joint mobilization, cupping and movement-based therapy, his approach supports both physical healing and nervous system balance.

As a Certified Yoga Teacher, Sound Therapy Facilitator, and Medical Acupuncture Practitioner, Igal integrates mindfulness, breathwork and movement education into his sessions—helping clients build lasting body awareness and ease.

As the days grow shorter and the temperature drops, our immune systems face extra pressure. Cold air, indoor heating and less sunlight can weaken defenses, making us more vulnerable to seasonal bugs. But one of your strongest allies for staying well this winter lies in your gut: your microbiome.

Feed Your Microbes, Feed Your Immunity

Over the winter months, focus on meals that keep your gut, and therefore your immune system, in top form:

Fiber-Rich Comfort Foods

Feed your microbes with fiber! Lentil soups, roasted root veggies and overnight oats help produce SCFAs that reduce inflammation and strengthen your gut barrier.

Fermented Foods – Nature’s Probiotics

Yogurt, kefir, sauerkraut, kimchi and miso add beneficial bacteria that enhance digestion and immunity.

Colourful Fruits and Veggies

Bright foods like berries, citrus, kale and pomegranate are rich in antioxidants and polyphenols that nourish good gut bacteria.

Hydration and Herbal Teas

Stay hydrated with water and teas like ginger, chamomile or peppermint to support digestion and nutrient absorption.

Reduced Sugar and Processed Food Intake

Too much sugar feeds harmful microbes. Opt for fruit or dark chocolate instead for a gut-friendly treat.

The Bottom Line

Your gut is more than your digestive system. It’s a hub for immunity, nutrient absorption and inflammation control. Over the winter months, eat well, rest deeply and keep your gut happy—your immune system will thank you.

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