Healthy Living Blog

Do you want a FREE Massage?

Posted by Dr. Chad Morton on Jan 14, 2014 in Blog | 0 comments

Who doesn’t?  Unfortunately our spouses, friends and co-workers are not always willing  or capable of giving you the relief you need.  What is a person to do?

Tennis Ball Trigger Point Map

One of the most common recommendations I make for my patients who are dealing with stubborn nagging back and neck complaints is to use a tennis ball for Trigger Point Release Therapy.  Trigger points are those chronic stiff and achy knots in your muscles which are either caused by, or the result of, long term back issues.

The tennis ball is a handy tool you can use to self-treat these painful areas when you don’t have easy access to your chiropractor and/or massage therapist.

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Either lay down on the ball or pin it between a wall/chair and your body.  You don’t have to be in the precise location of the knot.  Simply explore for the knots by moving/rocking slowly and gently around the area until you find it.

When you find the trigger point you should feel a “good pain.”  It should be a palpable, concentrated and satisfying sensation which gives rise to a welcome relief once the ball is removed.  Be careful not to push so hard that it hurts as this can damage the muscles, joints and ligaments below.

Although this form of therapy usually only provides temporary relief try warming the area beforehand and moving/stretching the muscles afterwards to give you a longer lasting relaxation effect.

So the next time you wish you could massage those sore knots in your back, grab your tennis ball and Wall Dance away those tight achy muscles.

Do you need to Detox?

Posted by Dr. Reka Laszlo on Jan 10, 2014 in Blog | 0 comments

The holidays have passed and it’s a brand new year!  After all the turkey dinners, dessert and champagne is your body left feeling a little sluggish?  You may need a detox to get you feeling better and start the year right!

We are exposed to a number of toxins in all areas of our lives that accumulate in our body and eventually lead to symptoms such as fatigue and pain.  These toxins are found in the foods we eat, the air we breathe and in many unexpected places- pesticides, hormones, additives, colourings, trans fats, chemicals in the workplace, household cleaning agents, air pollution, dental amalgams and cosmetics.

Over time our liver, the organ responsible for filtering and eliminating these toxins out of our blood, can become overwhelmed and backed up causing the harmful toxins to circulate and accumulate in the body.

So what is a Detox and how does it work?

A detox is essentially the process of clearing the body of these accumulated toxins by consuming cleansing nutrients, supporting the liver and promoting digestion and elimination.  The body has 6 routes of elimination and each one is targeted during a detox:

• Skin: sweating promotes removal of soluble toxins through the pores
• Breath/ Lungs: increased depth of breathing helps eliminate water soluble toxins
• Intestines: all fat soluble toxins leave the liver and are excreted via fecal matter
• Kidney: all water soluble toxins leave the liver and are excreted via urine
• Lymphatics: removes wastes from tissues and responsible for immunity
• Liver: Primary organ of detoxification, where toxins are packaged to be excreted

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When these systems are functioning properly we are able to eliminate toxins efficiently.  However, most people have a sluggish digestive system (eg. constipation), overburdened liver and blocked elimination pathway.  Balancing the body’s detoxification system and supporting all organs of elimination can improve your overall health and energy by giving your body a break and allowing it to function optimally.

Dr. Reka Laszlo offers personalized and guided detox programs for those who want to give their body a clean sweep as we start the new year.

5 Tips to Minimize the Strain of Shovelling

Posted by Dr. Chad Morton on Dec 15, 2013 in Blog | 0 comments

Every year it happens.  It’s that first epic snow fall covering our laneways…  and the back strain that goes along with shovelling yourself out from the clutches of this thick blanket of snow. 

Many will imitate Hercules with a shovel and attack the snow removal process with the vim and vigour of ten strong men in an attempt to get the job done as quickly as possible, only to find they can barely move the next day due to the strain they’ve placed on their back

Here are 5 simple tips to help minimize the strain on your back while shovelling this winter:

1. Use a good snow shovel.  A good snow shovel has a long handle to minimize the amount of bending required to lift the snow.  Ideally it should have a no-stick surface (use a spray on cooking oil) to make the shovelling process less fatiguing.  Ergonomic shovels with a bend in the handle have been shown to decrease the amount of bending required by 16%.
2. Warm up first.  Your muscles need a chance to warm up for the physical exertion which shovelling places on them.  Cold, tight muscles are more prone to injury than warmed up, flexible muscles.  Pace yourself and slowly build up your speed of shovelling over the first 5 minutes.  Stretch out any stiff or aching muscles after you have warmed up properly.
3. Move snow short distances.  Remove small amounts of snow frequently as opposed to removing large piles all at once.  A good strategy to minimize the amount of snow pushed is to begin by clearing the perimeter of the area being shovelled first.  Then begin shovelling from the middle of that area towards the edges.
4. Use proper snow shovelling techniques. 
   • Use your leg muscles as much as possible – push snow when you can and use your legs to lift when you can’t push it.
   • Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight.
   • Keep your loads light by taking multiple smaller scoops when lifting snow.
   • If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique).
   • Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new direction.
   • Keep the heaviest part of the object close to your body at your center of gravity – do not extend your arms to throw the snow.
   • Walk to the new location to deposit the snow rather than reaching or tossing.
   • If you are “pushing” (such as clearing a driveway) hold your shovel at a slight angle and begin making passes back and forth width-wise along your driveway. You should rarely need to move your shovel above waist height.

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5. Cover up but don’t overdress.  You need to stay warm, but if you overdress you’re going to be soaked in sweat in no time. Wear loose-fitting layers that you can peel off as you heat up.   Wear shoes or boots with good treads to minimize the risk of slipping.  Don’t forget to put sunscreen on your face and any exposed areas to protect your skin from the sun rays reflecting off the snow.

Dr. Chad’s Supercharged Red Smoothie

Posted by Dr. Chad Morton on Dec 5, 2013 in Blog | 0 comments

Place the following ingredients in a powerful blender or food processor, such as the NutriBullet, and blend until consistency is smooth. Makes 2 large servings.

• ¼ beet

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• 5 cherry tomatoes
• 1 small apple, chopped
• 1 banana
• 4 broccoli florets
• Handful of blueberries
• 1/3 English cucumber
• 1 cup low-fat milk (or almond milk if lactose intolerant)
• 1 teaspoon fish oil

The Head-to-toe Health Benefits of this recipe:

• Beets, in their raw form, have been shown to speed up oxygen flow while you move, allowing your muscles, brain, and heart to work more efficiently.
• Tomatoes’ antioxidant content helps protect our skin from ultraviolet damage.  Apples are packed with disease-fighting antioxidants and a unique type of fiber called pectin, shown lower cholesterol levels.
• The banana will not only thicken and sweeten the smoothie, it’ll keep you feeling fuller longer with fiber and the potassium will helps your heart and kidneys function properly.
• Broccoli adds cancer-fighting sulforaphane plus bone-building calcium.
• Toss in some blueberries, a.k.a. Mother Nature’s memory pills. A Tufts University study found that antioxidants from berries work to clean up toxic proteins that interfere with memory and mental function.
• Cucumbers are loaded with water and the skin is packed with immunity-boosting vitamin C.
• Milk provides bone-building calcium and vitamin D.Fish oil is the best source of EPA and DHA, the long-chain omega-3 fatty acids shown in hundreds of studies to reduce inflammation that can lead to cancer, heart disease, ADHD, rheumatoid arthritis, and depression.

New Extended Chiropractic Hours

Posted by Dr. Chad Morton on Dec 5, 2013 in Blog | 0 comments

Now that I proudly call Mount Albert my home I’ve decided to extend my chiropractic office  hours with convenient early mornings appointments on Tuesdays &Thursdays, late evening appointments on Mondays, Wednesdays & Fridays and every other Saturday morning.

NEW EXTENDED HOURS    

Monday:        11:00 – 6:30 pm  

Tuesday:        8:00 – 1:00 pm  

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Wednesday:   11:00 – 6:30 pm  

Thursday:      8:00 – 1:00 pm    

Friday:           12:00 – 6:30 pm      

Saturday*:     10:00 – 12:00 pm
*Every other Saturday

What are The Habits of Supremely Happy People?

Posted by Dr. Chad Morton on Dec 5, 2013 in Blog | 0 comments

Most would agree that there is a direct relationship between happiness and health.   No one knows for certain what this actual Happiness-Health Connection is but research has shown that “happy people” have a more resilient immune response and lower levels of harmful stress hormones.

So what is the secret to fostering more joy and bliss in our pursuit of health and happiness?   The Habits of Supremely Happy People outlines the 21 everyday habits which bring more fulfillment and pleasure into happy people’s lives.

Do you consider yourself to be a “Happy Person?”    How many of these traits do you share with the happy crowd?

1. They surround themselves with other happy people.
2. They smile when they mean it.
3. They cultivate resilience.
4. They try to be happy. 
5. They are mindful of the good.
6. They appreciate simple pleasures.
7. They devote some of their time to giving.
8. They let themselves lose track of time. (And sometimes they can’t help it.)
9. They nix the small talk for deeper conversation. 
10. They spend money on other people. 

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11. They make a point to listen. 
12. They uphold in-person connections.
13. They look on the bright side.
14. They value a good mixtape.
15. They unplug. 
16. They get spiritual.
17. They make exercise a priority.
18. They go outside.
19. They spend some time on the pillow.
20. They LOL.
21. They walk the walk.

I personally practice number 4, 6, 13, 15 & 18 on a regular basis and feel they have a positive effect on my overall well being.  Which habits do you think have the most potent effect on your overall state of health?

Here’s to your health and  happiness!

Needles that reduce pain?

Posted by Dr. Reka Laszlo on Dec 2, 2013 in Blog | 0 comments

That’s right!! Acupuncture is not only effective in reducing pain it’s probably the only needle that doesn’t hurt!  Acupuncture has been practiced for thousands of years in China and has spread rapidly through Western Europe, the United States and Canada in the last century.  The art of acupuncture involves the insertion of very thin needles through the skin at specific points.

According to Traditional Chinese Medical theory, acupuncture points are located on channels, called meridians, along which a vital energy known as Qi runs through the body.  Blockages in these channels and in the flow of Qi are believed to cause pain and other symptoms in the body.

The most common reason people seek out acupuncture is for acute and chronic pain management.  The World Health Organization recognizes acupuncture as effective treatment for 28 conditions.  As more and more physicians accept and practice acupuncture, a wider range of illnesses and conditions are being considered for acupuncture treatment.  Recently the benefits of acupuncture were studied and it can now be scientifically proven that it can improve your health!

Here are some examples of the science- based benefits of acupuncture:

• Acute & Chronic Pain– A study revealed that people treated with acupuncture before and after surgery had a significant reduction in their level of pain and the amount of potent painkillers needed post surgery.
• Increase Effectiveness of Drugs– A study in China found that a low-dose of fluoxetine (Prozac) combined with acupuncture therapy was just as effective at reducing anxiety in patients being treated for depression as full-dose medication. Cutting the dose and adding acupuncture also reduced the drug’s side effects, which can include nausea, weight gain, and a decreased sex drive.
• Tension Headaches and Migraines– A review of 22 studies involving acupuncture therapy, migraines, and tension headaches found that regular acupuncture therapy was effective at preventing tension headaches and migraines from becoming a problem, and that it was an effective treatment for existing headaches.
• Indigestion– Brazilian researchers recently published research finding that acupuncture therapy alleviated heartburn and indigestion in pregnant women and reduced their need for medication.
• Side effects of chemotherapy and radiation (nausea, dry mouth)- studies found that patients quality of life improved during cancer treatment with the use of acupuncture.

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There’s no arguing science, acupuncture can be safely and effectively used in a number of conditions as long as it’s performed by a licensed practitioner.

Does it hurt?  You won’t have to muster up your bravery to get over your  fear of  these needles.  The experience of acupuncture is minimally invasive and has been described as a pinching feeling as opposed to the painful prick of a medical needle.

Acupuncture may just be the key to helping resolve your nagging health conditions.  Take the time to try the needles that reduce pain today.

Is Sitting Straight “Bad for your Back?”

Posted by Dr. Chad Morton on Nov 1, 2013 in Blog | 0 comments

Recent research suggests that  sitting back on an angle throughout the work day may be more beneficial than just “sitting up straight.” 

According to researchers sitting at a 135 degree hip to torso angle was the best position to sit in while you work at your desk.   This reclined slouch position reduces the strain on the discs and muscles compared to that of an upright or slouched forward position. 

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As we all know, we weren’t designed to sit all day.  By maintaining a stressful sitting position we stress the discs, bones, nerves and associated muscles in your back. 

This chronic stress contributes to the wear and tear on your spine and ultimately leads to pain, deformity and chronic illness (i.e. low back pain or disc bulge/herniation)

Although researchers say that 135 degrees is the ideal, in this position there is a tendency for your bum to slide off the chair.  For that reason they recommend  a 1120 degree position with your feet squarely on the floor.

8 Natural Ways to Avoid a Cold When it Gets Cold

Posted by Dr. Reka Laszlo on Nov 1, 2013 in Blog | Comments Off on 8 Natural Ways to Avoid a Cold When it Gets Cold

It’s officially flu season now that the weather is getting colder but that doesn’t mean there aren’t things you can do to avoid catching a cold!  Here are 8 ways you can boost your immune system to prevent colds and the flu:

Flu Hygiene – It’s as simple as washing your hands and covering your cough and sneeze!  Infections are most commonly spread through direct contact with people or through particles in the air.  By ensuring you wash your hands, avoid contacting your face and covering your coughor sneeze can help prevent the spread of infections.

Exercise – Keeping active even during the cold season is an importbant part of cold and flu prevention.  Exercise helps to keep your body strong, improve circulation, mood and detox your body through sweat. Try exercising indoors to avoid the cold by joining a fitness class or going to your local gym.

Sleep – Getting a good night’s rest offers your body and immune system the time to recover and recharge.  As the days get shorter it’s encouraged to follow the suns pattern and go to bed earlier, or at least ensure you are getting 8 hours of sleep each night.

Warming Food – As the temperatures begin to drop outside, what you put inside your body can really make a difference in terms of your health!  In traditional Chinese medicine it is believed that warm and hearty foods during the winter months can benefit the overall body and strengthen the immune system.  It’s all a balancing act of yin and yang: when you have more cold, you add warm to balance it out! Try cooking more hot soups and stews at this time of the year.

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Bundle Up – Get those warm hats and scarves out of storage!  Your head and neck are the two areas of the body that are sensitive to wind and cold. Ensuring these are warm and protected can help prevent catching an unnecessary cold.

Vitamin C – Top up on this vital anti-oxidant to protect your cells from free radical damage and strengthen your immune system.  A great way to increase Vitamin C in your diet is by focusing on eating colourful fruits and vegetables or dark green vegetables.  Some great sources are bright yellow and red peppers, oranges, strawberries, kiwis, broccoli, brussel sprouts and kale.

Stress Management – Studies have shown that people experiencing emotional, mental or physical stress have weakened immune systems and are more likely to catch a cold than their calmer counterparts. Properly managing stress is an essential part of improving overall well being and maintaining a strong immune system.

Hydrate – More than half of our bodies are made up of water so ensuring it is properly hydrated is essential to keeping our cells healthy and functioning properly.  Drinking water flushes out your system of waste and helps keep your immune system strong.  A typical healthy adult needs about 1.5 to 2 litres of water each day.  Here’s a tip: Try keeping a refillable water bottle (approx. 500-750mL) with you during the day and refill it at least twice to get your required daily amount.

Invest in your health! Book an appointment with Dr. Reka, Naturopathic Doctor, for more information on preventative strategies and individualized care.

Use the 20/20/20 Rule to Prevent Desk Work Syndrome

Posted by Dr. Chad Morton on Aug 29, 2013 in Blog | Comments Off on Use the 20/20/20 Rule to Prevent Desk Work Syndrome

Prolonged computer work leads to eye fatigue which contributes to your head shifting forward throughout the work day.

Every day at I see patients who spend 6-10 hours a day working at a desk.  Most if not all of them complain of tightness in the shoulders and neck, some with headaches, some with tingling into their hands.  Otherwise known as Desk Work Syndrome.

Sitting at a desk for a long period of time will cause your shoulders to roll in and your head to shift forward putting excess stress on the neck and upper back. Eye fatigue is a factor which can trigger this shift in posture.  As the day wears on you creep your head closer and closer to the monitor to make it easier to read.

Have you heard of the 20/20/20 Rule?

The 20/20/20 Rule is a simple way to combat eye fatigue from developing throughout the day.  Every 20 minutes focus on an object which is 20 feet away for 20 seconds.  This will give the muscles of the eyes a chance to relax and help inhibit your need to slouch forward to read your monitor.

Related Posts:

• Do you feel like you are carrying a Bowling Ball around on your shoulders?

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