Healthy Living Blog

The Magic of Spring! Core Training

Posted by Laura Smith, RMT on Mar 12, 2015 in Blog | 0 comments

Can you feel it?  It’s coming!  It’s a break from the tough slog of winter that we’ve grown used to over the past few months.  We have a little skip in our step and a spike in our energies that was maybe missing for all of the month of February.  I can feel it, and am just plain giddy about it!  It’s time to shed our inertia, and dare I say the ‘e’ word?  Yes, exercise.  More than this though, exercise with purpose.   As you plan out your new exercise regime for this coming spring, why not start with core training?

Core building is so important, for those of us who have chronic back pain, building strength in the deepest muscles of your back and abdominals can be an important part of your remediation process.  Want to get started?  Let’s begin with your Transverse Abdominis!

“The Transversus Abdominus (TA) is your deepest abdominal muscle. It runs horizontally across your stomach and when it contracts it acts like a girdle providing stability to the low back and pelvis. Research has demonstrated that TA contracts before all other abdominal muscles (Hodges PW, 1997) , allowing TA to stabilize and protect your spine before the outer abdominal muscles produce movement.
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Research has also shown that injury to this muscle or to the low back inhibits the activity of TA. In the presence of pain, TA contraction is delayed (Hodges PW, 1996) which leads to a reduction in stability for the lumbar spine. Retraining the TA so that the correct motor pattern is restored is necessary to ensure full return to function.” (Hayes, 2014)

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Your Chiropractor Thinks You’re Stoopid

Posted by Dr. Chad Morton on Jan 31, 2015 in Blog | 0 comments

No I don’t think you’re stupid at all, but you may be stoopid. Here’s why: many people are in a stooped, forward head position because our daily lives demand it.

In our flexion-based society we are constantly reaching forward, rolling our shoulders and jutting our head forward.  The way we drive, sit at a computer, lift our babies, read our cellphones or even wash the dishes all lend themselves to a rolled forward position known as the stoop.  It’s very difficult to avoid in our culture.

The problem with a stooped posture is that it places a heavy load on the bones and discs of your neck which supports your head.

For every inch your head is held forward it increases the weight of the head by 10 pounds.  Instead of holding up a 15 pound bowling ball, you could be straining to hold up a 45 – 55 pound head on your neck.

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I see many patients coming in with neck pain and headaches related to their forward head position.  Most aren’t aware of it, and hence they never extend or decompress their spine to counteract this postural strain.

One element of my spinal examination is to identify the patient’s level of “stoop.”  I call this the Stoop-id.  If you’re curious to find out how Stoop-id I think your spine is please book an appointment to see me today.

Stress – The Buzz Word To End All Buzz Words

Posted by Laura Smith, RMT on Jan 30, 2015 in Blog | 0 comments

I feel that ‘stress’ is the mother of all buzz words.  There is a daunting amount of information on the topic, so let’s talk about how to get LESS stressed.  When building a treatment plan for my clients, reduction of stress is often one of my main goals.  We’re never going to be totally rid of stress, it’s a natural part of our lives, but we can do small things to help balance us out.  Studies have shown that Massage can decrease cortisol (bad hormones) while increasing serotonin and dopamine (good hormones) following a therapy session.

No time for a massage?  Here are some suggestions from The American Heart Association:

1. Talk with family and friends.
2. Engage in daily physical activity.
3. Embrace the things you are able to change.
4. Remember to laugh.
5. Give up the bad habits.  Too much alcohol, cigarettes or caffeine can increase blood pressure. If you smoke, decide to quit now. If you do drink alcohol, do so in moderation.
6. Slow down.  Try to “pace” instead of “race.” Plan ahead and allow enough time to get the most important things done without having to rush.
7. Get enough sleep.  Try to get six to eight hours of sleep each night. If you can’t sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep.
8. Get organized.
9. Practice giving back.  Volunteer your time or spend time helping out a friend. Helping others helps you.
10. Try not to worry.  The world won’t end if your grass isn’t mowed or your kitchen isn’t cleaned. You may need to do these things, but right now might not be the right time.

Sources:

• http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/FightStressWithHealthyHabits/Fight-Stress-with-Healthy-Habits_UCM_307992_Article.jsp
• 2005, Taylor & Francis; DOI: 10.1080/00207450590956459).

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3 Delicious and Nutritious Breakfasts in Less Than 5 Minutes

Posted by Dr. Reka Laszlo on Jan 30, 2015 in Blog | 0 comments

Now that the New Year’s here and we’re back into the swing of things I thought it would be a good time to share some of my easy and healthy breakfast tips to keep you on the right track.  We can all use a good hearty and energy packed breakfast in the morning but who’s got the time?  Here are 3 quick, nutritious and tasty breakfasts all under 5 min!!

1. Hard boiled eggs– boil up 1-2 eggs for each morning on Sunday night (eg. 2 eggs x 4 breakfasts = 8 eggs) and pop them in the fridge with the egg shells on.  In the morning, peel your eggs, slice them up, add a pinch of salt, fresh ground pepper and drizzle 1 tablespoon of extra virgin olive oil on top.  Add half an avocado, 1 slice of toast and some veggies to boost up the nutrients!

2. Oatmeal– especially in the cold winter a hot bowl of oatmeal really hits the spot but cooking it every morning can be time consuming. Here’s the key: use whole flake oats or steel cut oats (no instant or quick varieties- they’re processed!) and cook up a nice big batch in water that will last a few meals. Note: ½ cup uncooked oats is a good size for one breakfast serving so 2 cups will give you 4 breakfast meals.  Transfer the batch to a glass container and store in your fridge. For breakfast, scoop out a few tablespoons into a bowl, add some water and reheat it for 15 seconds in the microwave.  Add in your yummy fixings: cinnamon, fresh berries, banana slices, walnuts, almonds, 1 tablespoon of maple syrup, 1 teaspoon unsweetened cocoa (for those chocolate lovers!).

*Protein boost- to up your breakfast protein intake add ¼ scoop of your favorite protein powder to your bowl of oatmeal! You may want to add a little extra water before you reheat for 15 seconds, then just stir and add your toppings.

3. Protein Smoothies– one of my all-time favourite breakfast recommendations for people in a rush, looking to lose weight or often skipping breakfast is protein smoothies! These smoothies are quick, delicious, nutrient and protein packed providing your body and brain with the energy it needs to kick start the day.  Best of all, it’s all in a cup that you can drink on your way to work.  All you need is a protein powder, frozen or fresh fruits and veggies, water and a blender.

Here’s one of my favourite smoothies, I call it Banana Bread:

• 1 scoop of unflavoured or vanilla protein powder
• 1 banana (frozen or fresh)
• ½ cup walnuts
• ½ avocado
• 1 cup coconut almond milk or filtered water
• 1 teaspoon cinnamon

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Blend together and enjoy your creamy delicious breakfast! Depending on your preference, you may want to add more liquid to your smoothie. ND tip: the key is to be creative and use foods or flavors you enjoy so that you look forward to your breakfast!  Remember, when making your own meals you are minimizing excess sugars, artificial processing, preservatives and additives, and therefore already taking the first step to improving your health!

5 Tips to Minimize Shoveling Strain

Posted by Dr. Chad Morton on Dec 11, 2014 in Blog | 0 comments

As I sit here watching the snow fall I feel a sense of envy, bordering on jealousy, of my neighbours with snow blowers.  It’s our first real snowfall this year and I know that I must soon battle the elements and slug the snow off my laneway.

It’s a chore which unfortunately causes a lot of strain on the back and the potential for aches and pains to remain afterwards.  Many people will experience mild to intense muscle soreness post-shoveling and  in some cases full on back strains or even heart attacks.

One of the problems is that people attack the snow removal process too hard too fast 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 shoveling this winter:

• 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%.
• Warm up first.  Your muscles need a chance to warm up for the physical exertion which shoveling 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 shoveling over the first 5 minutes.  Stretch out any stiff or aching muscles after you have warmed up properly.
• 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 shoveled first.  Then begin shoveling from the middle of that area towards the edges.
• Use proper snow shoveling 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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• 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.

Come in when you’re feeling your worst… I’m here to help!

Posted by Dr. Reka Laszlo on Dec 11, 2014 in Blog | 0 comments

One of the most common reasons why patients postpone their appointments is because they are sick.  This has always left me baffled!  The truth is I want to see patients when they are sick and at their worst so that I can assess and see for myself exactly what they are dealing with.  As a naturopathic doctor treating acute colds and flus properly is equally as important as preventing them.

Many people don’t think twice about visiting their GP when sick looking for some relief but are unaware that visiting a naturopath can help ease the symptoms and aid the body in fighting the sickness.  NDs are trained as primary care physicians with the skills and knowledge to evaluate illnesses, rule out serious conditions and treat effectively, without the use of antibiotics.  These acute visits are 15-20 minutes in length and deal specifically with conditions that require immediate attention and treatment.

What happens during an acute visit?

There are 3 stages to my acute visits:

• Health history– in other words we go over your symptoms and details necessary to make a sound diagnosis.
• Physical assessment specific to your illness.  This may include taking temperature, heart rate, blood pressure, listening to the lungs, assessing for swollen lymph nodes, swollen tonsils, sinuses, etc.
• Treatment- individualized treatment plans for your specific needs are discussed.  Treatment may include botanical medicines, effective dietary and lifestyle changes that promote immunity, hydrotherapy and neutraceuticals.

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So if you are battling with a stubborn cold or flu and need an effective natural approach, don’t’ shy away with your symptoms… come in for a 15 minute acute visit and see how naturopathic medicine can help!

Too Cold Outside?  Hot Stone Massage Anyone?

Posted by Laura Smith, RMT on Dec 11, 2014 in Blog | 0 comments

Why a hot stone massage vs. a Swedish massage?  Both are very relaxing, there’s no doubt about it!  Hot stones are just another valuable tool in the vast world of massage.  I like to employ hot stone therapy when a person wants the results of a therapeutic massage without it feeling therapeutic!  Combining heat while actively engaging the muscles causes profound relaxation.

“Hot stone massage is a specialty massage where the therapist uses smooth, heated stones, either as an extension of their own hands, or by placing them on the body while they massage other parts of the body. The heat can be both deeply relaxing and help warm up tight muscles so the therapist can work more deeply, more quickly.” (Brown, A)

Hot stones are purported to provide relief to shoulder and back pain, improve lymphatic circulation, decrease joint pain, and increase an overall feeling of well-being and vitality. (Pikelin, et al)

Hot Stone therapy will be available with RMT Laura Smith at our clinic in the new year, and would make a lovely gift for anybody that could use a little bit of stress reduction in their lives! By booking on Tuesdays, you get a hot stone massage for the same price as a regular massage!

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Picture Reference:
http://rpm-therapy.com, Quote reference:  http://spas.about.com/od/hotstonemassage/a/Hotstone.htm
http://www.massageworkscharlotte.com/

Pikelin, et al 2008 – Hot Stone Therapy; an instructional manual

Digital Age Stress – Tips and stretches to counter the digital drain.

Posted by Dr. Chad Morton on Nov 27, 2014 in Blog | 0 comments

Digital technology enriches our lives in many beneficial ways but our reliance on them has a detrimental effect on our body.  We’ve adopted chronic postural habits and repetitive actions which stress the system and ultimately leads to wear and tear on the body.

Burning aching shoulders from sitting at a desk for 8 hours staring at a computer monitor or headaches and neck pain from viewing your smart phone throughout the day.  As a result of this digital reliance  I commonly treat people with headaches, shoulder pain, tennis elbow and carpal tunnel syndrome.

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Play Video

Are you feeling the November blues?

Posted by Dr. Reka Laszlo on Nov 25, 2014 in Blog | 0 comments

As the days are getting shorter, temperatures are continuously falling and the snow clouds are rolling in are you noticing that your mood is being affected?  This could be caused by a vitamin D deficiency!  Researchers are now discovering that vitamin D may play an important role in mental health and depression.  Evidence has shown a link between low levels of vitamin D in the blood and depression, however, more research is needed in this area to conclusively determine the relationship.

Vitamin D, sometimes called the “sunshine vitamin” is a fat soluble vitamin that begins being produced in the skin in response to direct sun exposure. With short winter days and cloud coverage it’s no wonder we aren’t producing adequate amounts in our body. The daily recommended adult dose is 1000IU and higher for those over the age of 60.

There are three ways to get your daily required amount of vitamin D: food sources, direct sun exposure to bare skin and supplementing.  As a fat soluble vitamin, it is naturally found in the fat and oils of fish, seafood, to a lesser extent in meat, and eggs.  Although many foods are fortified with vitamin D it can be difficult to obtain the required amount of vitamin D daily from food alone. In addition, many lifestyle and environmental factors can affect your ability to get sufficient amounts of this vitamin through the sun (ie. pollution, spending more time indoors, use of sunscreen, and shorter days in the winter).  These factors contribute to vitamin D deficiency in an increasing number of people.  Since food and sun exposure aren’t always enough, supplementing can help ensure you’re getting what you need.

Why supplement? There are many more benefits to vitamin D than originally thought:

•  Bone Health– vitamin D is responsible for the absorption of calcium and phosphorous into the bones which is essential to keep bones and teeth healthy, and prevent osteoporosis later in life.
• Strong Immune System– vitamin D helps reduce the likelihood of developing the flu and preventing disease.
• Heart Disease– vitamin D can reduce the risk of developing heart disease, the leading cause of death in North America.
• Multiple Sclerosis– a 2006 study published in the Journal of the American Medical Association showed that vitamin D supplementation helped reduce the risk of developing MS.

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Reclaim Your Power By Reclaiming Your Posture

Posted by Laura Smith, RMT on Nov 25, 2014 in Blog | 0 comments

I once had a colleague point out that everyone was talking about posture these days. So much so, that people have begun regarding it as white noise. This may in fact be true, but posture is a great subject, and it touches upon more than we may acknowledge as manual therapists. Many of my colleagues speak in terms of the physical outcomes as a by-product of having dysfunctional posture. These are valid comments; dysfunctional posture can lead to anatomical changes in the body and result in pain or a reduction in musculoskeletal optimization.

Both are good reasons to think about improving our posture. The subject matter I don’t hear very many therapists talking about is why bad pasture comes about (setting aside traumatic causes). We talk about it as though it’s the source of dysfunction, when maybe it’s just secondary to how we are feeling about ourselves. Thankfully, there are other health professionals that have commented on this very subject matter:

“A chronic sagging posture, though, tells other people that you don’t feel very good about yourself. As an aside, over time, that slumping will lead you to develop health problems.” (Whitbourne, 2012)

Whitbourne comments in her article The Ultimate Guide to Body Language “A chronic sagging posture, though, tells other people that you don’t feel very good about yourself.  As an aside, over time, that slumping will lead you to develop health problems.” (Whitbourne, 2012)

When you think about Whitbourne’s comment, is it really so surprising? When you’re sad or depressed, I’m sure we have all noticed a little less bounce in our step and that our heads are hung just a bit lower. What if we’re sad for a long time? What then? Is there no way out of the cycle?

Well, posture, as it turns out is a two way street. If you ever have the chance to watch the Ted Talk from Amy Cuddy, it would be more than worth your time. Cuddy’s research reveals a number of very interesting things. The first is that expressing more powerful poses helps us get better jobs, makes us feel better and assists us in becoming more successful.

In another article by Wood; Poor Posture Can Affect Mood, Energy, she quotes “San Francisco State University Professor of Health Education Erik Peper, Ph.D., found that simply altering body posture to a more upright position can improve mood and energy levels”

But this is only temporary and tadalafil tablet the person will get back his potency once he regains regular health. One would like to get back to smoking and alcohol while practicing this medication course. on line levitra https://unica-web.com/members/autriche.html Oral pill is the commonest form of cheapest levitra online al kinds of drugs. As we know that purchase generic levitra https://unica-web.com/watch/2011/list.html there are so many couples who do not have kids naturally. With all of this in mind, where does that lead us? Could it be that by standing with your head a little taller and your shoulders a little further back that you can become a better version of you? Was our mother right this whole time?  I think it’s worth trying! Not because I’m vain, or like that I look a little bit nicer standing up straight, but because I truly believe that feeling happier, having higher energy levels, and being more successful in life is a goal worth pursuing!

References:

1. The Ultimate Guide to Body Language. From your head to your toes, how to code and decode unconscious cues Published on June 30, 2012 by Susan Krauss Whitbourne, Ph.D. in Fulfillment at Any Age. http://www.psychologytoday.com/blog/fulfillment-any-age/201206/the-ultimate-guide-body-language
2. Posture, the lumbar spine and back pain S May, Ph.D. Sheffield Hallam University, Sheffield, UK Faculty of Health and Wellbeing, Collegiate Crescent Campus, Sheffield Hallam University Sheffield, UK
3. Wood, J. (2012). Poor Posture Can Affect Mood, Energy. Psych Central. Retrieved on July 31, 2014, from http://psychcentral.com/news/2012/10/16/poor-posture-can-affect-mood-energy/46112.html
4. Cuddy, Amy (2012). Ted Talk; Power Posing.
5. Image 1 – http://negotiationninja.com/2011/11/12/the-pitfalls-of-nonverbal-rapport-pt-2/
6. Image 2 – http://theresurgence.com/2013/03/26/the-proof-is-in-the-posture-j-d-greear-talks-with-mark-driscoll-about-salvation
7. Image 3 – http://lindsayfields.com/2009/09/27/yoga-for-depression/