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Town Health Solutions

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Saint John, NB
Town Health Solutions

Our clinics serve Saint John, Hampton, Fredericton, St. Stephen, Grand Bay/Manan, and Woodstock. We view that movement is movement.
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Town Health Solutions is a network of clinics incorporating Functional Chiropractic care, physiotherapy, hands on manual therapy, massage therapy, laser, and functional training. Whether you are on an NHL contract playing for the Sea Dogs, or a grandmother who just wants to play with her grand kids we will find out what your problem is, why you have it, and then fix it for the long term. Our staff utilize the latest in physical techniques, support the emotional and nutritional needs of the patient, have access to high tech tools such as low level laser, and are constantly updating their skills.

11/21/2025

High performers guard their sleep window.

From pro teams to busy execs, the best protect a consistent schedule, cool dark rooms, and smart caffeine cutoffs. We share the patterns they use and how to copy them in a normal household.

Here's what we know from the research.

Elite athletes and high-functioning professionals create non-negotiable boundaries around sleep timing. Same bedtime, same wake time, even on weekends. This consistency trains your circadian rhythm, the internal clock that regulates when your body expects to sleep and wake. When you honor that rhythm, falling asleep becomes easier and you wake naturally instead of fighting your own biology.

Temperature matters more than most realize.

Your brain needs to cool down to initiate sleep. The ideal room temperature sits between 60-67°F. During REM sleep, your brain cells actually shrink by 60% to clear metabolic waste and rehydrate with cerebral spinal fluid. Think of it like an oil change for your brain... except this maintenance happens every single night if you let it. High performers invest in cooling mattresses and blackout curtains because they understand this process requires the right conditions.

Can't happen if you're too warm.

The caffeine cutoff is equally critical.

Caffeine has a half-life of 5-6 hours, which means that 3pm coffee is still affecting your nervous system when you're trying to wind down at 10pm. We recommend a 6-8 hour cutoff before bed, minimum. The best performers plan accordingly because they've felt the difference between fighting residual caffeine and actually letting their body transition to sleep naturally.

Why does this matter for a normal household?

Because sleep directly impacts memory consolidation, emotional regulation, appetite control, and your motivation to move. When you're sleep-deprived, you wake up foggy and irritable. Your hunger hormones get dysregulated, driving cravings for quick energy from sugar and carbs. Your cardiovascular risk increases. The downstream effects touch every aspect of your health.

According to the National Sleep Foundation, 50-70 million American adults fail to achieve adequate sleep despite the 7-9 hour recommendation. The problem isn't awareness... it's implementation.

You don't need an Olympic training facility to copy these patterns.

Pick one boundary: Consistent sleep schedule, room temperature adjustment, or caffeine timing. Protect it for two weeks. Then add another. Small changes compound when you guard them consistently.

At Town Health, we view sleep as one of the cheapest, most effective forms of healthcare available. It deserves the same attention you give nutrition and exercise because without quality sleep, the other two pillars don't work nearly as well.

What's one sleep boundary you could start protecting this week? Comment below if you've tried any of these, we'd love to hear what's working in real households.

11/20/2025

Your care gets a second set of expert eyes.

We recently became one of Canada's first chiropractic community teaching clinics, which means something specific for anyone who walks through our doors with a problem that hasn't been properly solved yet.

Every assessment gets reviewed in real time. Every treatment plan gets a second look before you leave the room. Think of it like having a built-in quality control system where assumptions get caught before they turn into three wasted visits following the wrong approach.

Jake Hayes is our intern from the Canadian Memorial Chiropractic College. Former competitive sprinter from Quispamsis who used to be our patient years ago after an injury.

That treatment experience changed his entire career direction.

He switched from planning to be a physiotherapist to pursuing chiropractic after seeing what root-cause work actually looks like when you're fixing the car so it works optimally instead of just patching the strut.

Now he's back, working alongside Dr. Erik and Dr. Dan.

Full patient histories, examinations, treatments under direct supervision. The Canadian Memorial Chiropractic College doesn't hand out teaching clinic approval lightly. They conducted months of due diligence on our methods, our practitioners, our standards before approving this arrangement.

What this means for you:

→ Your plan gets checked twice before you leave
→ Assumptions get caught in the moment
→ Tighter steps between visits, fewer detours

We don't think of this as prestige. We think of it as practical quality control that happens during your appointment, not three visits later when you're wondering why you're still dealing with the same problem.

Small wins stack into lasting change when the foundation is solid from visit one, and having Jake's work reviewed in real time by practitioners who've been doing this for years keeps that foundation tight.

Contact us if you're looking for care where the assessment and plan get reviewed in the moment. Better yet, like and comment if you've ever wished someone had caught a wrong turn earlier in your treatment before it cost you weeks of progress.

11/14/2025

The 3 fixers most women skip

Protein timing, evening strength work, and magnesium glycinate at bedtime.

This trio steadies blood sugar, calms the nervous system, and cools hot flashes for many of our patients.

Here's why they work:

→ Protein within 30 minutes of waking (20-30g) stabilizes blood sugar when your body is in a cortisol-driven state first thing in the morning. Estrogen fluctuates wildly during perimenopause. When you add blood sugar spikes and crashes on top of that, you're giving your temperature regulation system conflicting signals all day. The result? More frequent and intense hot flashes.

→ Evening strength work helps muscles uptake glucose when insulin sensitivity naturally drops later in the day. Even 15 minutes between 5-7pm makes a difference. Better glucose handling means less cortisol spiking overnight, which translates to fewer 3am wake-ups drenched in sweat.

→ Magnesium glycinate (300-400mg) at bedtime supports GABA production and helps your nervous system downregulate. Most women going through menopause are already deficient. The glycinate form crosses the blood-brain barrier effectively, unlike oxide or citrate which don't absorb well.

The conventional approach?

Wait it out.

Seven-plus years of disrupted sleep, temperature chaos, and diminished quality of life while being told "this is just menopause."

We see women who've struggled for years get relief when they address these three basics. We don't call them miracles... we just call that targeting the actual mechanisms driving your symptoms instead of patching the problem.

Your hormones are shifting. That's physiology, and we can't stop it.

But how your body responds to those shifts? That gets influenced by what you do daily. These three give your system better inputs during a transition that's already demanding enough.

Give these approaches a try this week. Track for 10 days and see what changes.

Most women notice improvements in flash frequency or sleep quality within that window if these are part of their picture.

Contact us if you want help creating an individualized plan that addresses your specific symptoms. We assess what's actually driving your experience and guide you toward what works for your case.

What's helped you most? Comment below - real experiences help other women know what to try.

11/13/2025

What patients ask us after the first exam.

"How did no one show me this before?"

We hear this almost every week. Sometimes there's genuine surprise. Other times, frustration.

Someone comes in with knee pain. They've tried treatments, seen practitioners, followed advice. Nothing stuck because nobody showed them why the knee was hurting in the first place.

At Town Health, we separate 'Hardware' problems from 'Software' problems.

Think of it like a computer. The hardware is your structure – bones, discs, ligaments. The software is how your nervous system controls movement and muscle firing patterns. Most knee pain isn't a hardware issue. The knee itself is structurally fine. The problem is the software running it.

Here's what that looks like in the exam room.

You come in complaining about knee pain. We test the knee orthopedically – clear. No structural damage. So we look at the kinetic chain. We check your ankle, your hip, your spine. We watch your gait. We test muscle activation patterns.

Then we find it. Your hip flexor on one side barely fires compared to the other. Put your hand here... now here. Feel that difference? That asymmetry creates a compensation pattern. Your body shifts load to structures that weren't designed to handle it. Including your knee.

Or we test spine mobility and suddenly your knee pain shows up in certain positions. You didn't even realize because you were focused on the knee. But pain is an alarm to tell you there's a problem – it doesn't always tell you where the problem actually is.

This is the assessment process most people have never experienced.

We're not treating your pain location. We're finding what's influencing it. Because if a problem keeps coming back after treatment, the issue isn't where it hurts. The issue is what's driving the dysfunction.

When someone leaves that first appointment, they understand their body differently. They know what's malfunctioning, why previous treatments only provided temporary relief, and what fixing the actual problem involves. No guessing. No blind trust.

And yeah, sometimes there's frustration. "Why didn't anyone check this before?"

Because most assessments stop at the pain location instead of asking what's causing it.

We think you deserve to understand what's actually wrong. Not just get handed exercises and hope they work.

Like this if you've ever left a healthcare appointment more confused than when you arrived. Comment if you want to know what a full kinetic chain assessment looks like for your situation.

11/12/2025

Build a nervous system that protects you.

Not one that guards against you.

When your body compensates after an injury, it learns patterns. Those patterns become automatic. They run in the background like code you didn't write but can't stop executing, and after a while you forget they're even there.

You bend down and your hip tightens before you even move. You reach overhead and your shoulder braces. You turn your head and your neck locks up first.

That's your software protecting you from a threat that might not exist anymore.

We see this all the time. The original injury healed months ago, maybe even years ago, but the guarding pattern stayed. Your body built a workaround and now that workaround IS the problem. You're not dealing with damage anymore, you're dealing with a compensation pattern that your nervous system keeps running on repeat.

Here's what gets missed: you can't just stretch it out or strengthen through it.

You have to reprogram the motor control center that's running the show.

That's where our approach comes in. We pair precise hands-on work with targeted neuro drills... not to force your body into submission, but to give your nervous system new information. So it stops treating normal movement like a threat.

When the software gets organized, movement feels easy again.

Automatic in the right way.

You stop bracing before you move. You stop thinking about every step, every reach, every turn. You just live.

That's what we mean by building a nervous system that protects you. One that responds intelligently instead of defensively. One that lets you move through your day without constant background tension you didn't even know you were carrying.

Like this if you've ever caught yourself bracing for no reason. Comment if you want to know more about how we assess these patterns.

11/11/2025

From careful to confident.

That's the movement shift that changes everything.

Medical care keeps you safe. Our lane is movement quality, and with manual therapy to free the hardware plus motor control to upgrade the software, older adults move from guarding every step to walking with purpose.

Here's what we see constantly...

Someone's in their 70s and suddenly every movement requires a calculation. Stairs? Let me find the handrail first. Getting up from a chair? Better use both armrests. Walk across an icy parking lot? Forget it.

The body starts protecting itself even when there's no acute injury.

And here's the thing: this guarding behavior compounds. You move less because it feels risky, which makes you weaker, which makes movement feel even riskier. The cycle feeds itself until someone's world shrinks to the distance between the couch and the bathroom.

But this isn't inevitable.

We're about to see seniors over 80 double to 3.3 million by 2036, and the healthcare system built in the 1950s isn't designed for this reality. What makes the difference isn't more imaging or stronger medications... it's addressing why the body stopped trusting itself to move.

That's where manual therapy and motor control come in.

Think of it this way: restricted joints and tight tissues are hardware problems that need hands-on work to restore mobility. Then the nervous system needs retraining because it's been running outdated software, telling the body to guard and protect when it's actually safe to move freely again.

Research from Denmark's GLA:D program showed exactly this with older adults dealing with osteoarthritis: 28% reduction in pain and 35% increase in physical activity. Not from medication, from progressive movement education and targeted exercise.

The transformation we focus on involves muscular power, which is strength combined with contraction speed. This drops faster than strength alone as we age, but it's what determines whether you can catch yourself from a fall or get up from a chair without pushing off with your arms.

Six weeks of consistent work and someone who was counting every step is suddenly walking to the mailbox without thinking about it.

Not because pain vanished completely.

Because their body learned it's okay to move with confidence again.

Taking care of those who took care of us makes the best sense.

Like this if you've watched someone in your life go from careful to confident... and comment below with what helped them get there.

11/10/2025

The plantar taping we use in clinic.

That sharp pain under your heel when you're halfway through your run? The deep ache in your arch after a 10-hour shift on your feet?

Most people either grit their teeth and hope it goes away, or they end up in a rigid boot that makes walking feel like you're stomping around in ski equipment.

Neither approach actually fixes anything.

We use this taping sequence with active patients who need support without sacrificing their ability to move properly. Think of it as temporary scaffolding while we address the actual structural issues causing the problem.

The tape provides mechanical support to your arch during high-load activities, but unlike a rigid brace, it still allows your foot to function the way it's supposed to. You can train, you can work long shifts, you can stay active while the strength and mobility work we're doing actually fixes the underlying cause.

Application is straightforward:

Anchor starts at the base of your toes, wraps under the arch with moderate tension. You should feel supported when you load weight onto the foot... not like your circulation is being strangled. If it's too tight, you've gone too far.

We typically have patients wear this during training sessions or work shifts. The times when you're actually loading the foot and need that extra support. Take it off afterward so your foot can move freely during recovery periods.

Timing matters here.

This is the same technique we use with competitive athletes when they need to perform through plantar pain. It works because it supports without restricting natural foot mechanics.

But here's the key: the tape is temporary support while we fix the actual problem. Plantar fasciitis doesn't just happen randomly. There are mobility restrictions and strength deficits somewhere in the chain that caused this in the first place. The taping keeps you functional while we address those root causes.

If you're dealing with persistent heel or arch pain that's limiting your training or keeping you off your feet at work, this approach might help bridge the gap between where you are and where you need to be.

Have you dealt with plantar fasciitis before? Comment below if you've tried taping or if you want more details on application technique. And like this if foot pain has ever sidelined your training.

11/07/2025

The first question that guides every session:

Is this a sensitivity problem or a capacity problem?

That single filter decides whether we downshift the nervous system or build load tolerance.

Here's what we mean.

Sensitivity problems show up when the nervous system is overreactive. Touch hurts more than it should. Movement that used to be fine now triggers symptoms. The system is stuck in high alert mode, interpreting normal input as threat.

Calm.

That's what these people need first. Not more stimulus, not harder work... just a chance to downregulate and reset.

Capacity problems are different → the body simply hasn't built tolerance for the load you're asking of it. The tissues are healthy, the nervous system isn't panicking, you just haven't prepared for what you're demanding.

These people need progressive exposure.

Push a sensitivity problem too hard and you make it worse. Baby a capacity problem and you keep them weak. Same symptom, completely different answer, and getting it wrong costs weeks of spinning wheels.

We see this constantly. Someone comes in with back pain. Surface level, they look the same as the last person. But one needs gentle neurological reset work while the other needs to start loading their spine intelligently. The assessment tells us which path, and that decision determines everything that follows.

This is why we spend real time filtering for reactivity patterns, movement compensation, tissue response. Not just "where does it hurt" but "what's the system actually doing under load."

The answer keeps care efficient and personal.

No cookie-cutter 12-week programs. No "everyone gets adjustments and exercises." We're matching the intervention to what your nervous system actually needs right now.

Sometimes that means we're teaching your system it's safe.

Sometimes we're teaching it to handle more.

But we always know which one we're working on and why.

Like and comment if you've ever felt stuck because someone pushed you harder when your body needed rest, or kept you in the shallow end when you were ready to build 💬

11/06/2025

The 7 word ethics check

Before we post, we ask: Would I say this to a patient.

If yes, the copy survives.

If not, we fix it until it does.

Simple.

But here's what actually happens when you run every caption, every headline, every "value-driven post" through that filter.

You catch yourself mid-draft writing things that sound smart but feel... off. Like when we almost posted about "optimizing your body's biomechanical efficiency" because it sounded professional and clinical.

Then we asked: would we say that to someone sitting across from us with chronic back pain?

Nope.

We'd say: "We need to figure out why your back keeps acting up, not just patch it temporarily."

That's the difference. The patient test doesn't just filter out hype and buzzwords, it forces you to talk like a human who actually cares about solving problems instead of someone performing expertise.

We've scrapped more drafts than we've published because they wouldn't survive face-to-face scrutiny. Posts about "revolutionary approaches" when we know real progress takes consistent work. Captions promising quick fixes when we're honest about timelines in the office.

The 7 words aren't about perfection... they're about alignment.

They remind us that our content and our care can't contradict each other. That if we wouldn't say it in the treatment room, we shouldn't say it online where hundreds of potential patients are watching and deciding if we're trustworthy.

So before you post, pause and ask: Would I say this to the person I'm trying to help?

If you hesitate even slightly, that's your answer.

Like this if you've ever deleted something that sounded good but felt wrong. Comment with your own rule for keeping it real.

11/05/2025

The 90 day rule of momentum

Most decisions show up in your numbers about 60 to 90 days later.

Change course too soon and you cancel the payoff you already invested in.

We see this constantly in healthcare. Patient comes in with chronic low back pain that's been around for months, sometimes years. We start care. Week two they feel 20% better, week four they plateau... and that's when the panic hits.

They start googling other options. Asking friends. Considering a switch.

Here's the thing.

Soft tissue remodeling takes 6-8 weeks minimum. Motor pattern changes need 4-6 weeks of consistent repetition before they stick. Neural adaptations consolidate over 8-12 weeks, sometimes longer depending on how long the problem's been there.

Your body doesn't care about your timeline.

At Town Health we separate hardware problems from software problems, then we map recovery timelines to biological reality. Not wishful thinking. If someone's improving in weeks 1-4 then hits a plateau around weeks 5-7? That's often completely normal.

The early gains are symptom reduction.

The plateau is your body doing the hard work of structural adaptation underneath the surface.

Switch providers at week 6 and you just reset the clock → the investment you made in those first weeks gets abandoned right before the real payoff arrives.

We track leading indicators throughout: range of motion changes, movement quality improvements, functional capacity gains. These tell us if we're on track weeks before the pain score catches up.

The patients who get the best outcomes? They give their bodies the full 90 days to respond, trusting the process when the numbers say it's working even when symptoms temporarily stall.

This applies to our practice decisions too. We don't judge a new protocol, a marketing approach, or a team process at week three. We give it the full cycle to show what it can do.

Measure leading indicators now. Judge results on schedule.

Your body will thank you for the patience.

Like this if you've ever jumped ship too early on a treatment plan (or stuck it out and finally saw the results) → comment which one so we know who the patient crew is.

11/03/2025

Dr Celeste is your source for a whole new you!

10/27/2025

Hooray for science! :D

Address

96 Stanley Street
Saint John, NB
E2K3Y4

Opening Hours

Monday	8am - 6pm
Tuesday	8am - 6pm
Wednesday	8am - 6pm
Thursday	8am - 6pm
Friday	8am - 6pm

Telephone

+15066525222

Website

https://townhealthsolutions.com/book-online

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Our Story

No band-aids here! Our team is dedicated to getting to the root of the issue while providing you with a program to achieve the pain-free life you have been seeking.

Our clinics provide you with an all-in-one solution for your health needs. By not only having chiropractic services but rehabilitation services and complementary medicine services at our disposal, we are able to provide individual based care to ensure you are receiving the best treatment possible.

We are looking to change the way people look at healthcare. We don’t want to just provide a service but rather be leaders in the industry.