Back health tips for snowboarders and skiers

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Article – BC Chiropractic Association

“The two main causes of injuries among snowboarders and skiers are falls and collisions,” says Dr. Brad Yee. “The way to avoid injury is to do pre-season dry land training exercises. Snowboarders need to stabilize and strengthen their upper extremities, like their shoulders and arms,” says Dr. Yee. “Skiers need to strengthen their lower extremities, specifically quads and hamstring muscles.”

Dr. Yee says that core strength for the spine is important for both sports. He suggests that skiers and snowboarders could include one or two lessons at the beginning of the season, just to get the cobwebs out of their technique, and to rid themselves of any bad habits. Often when the knees get tired, more force is exerted on the spine with each bump. Exercise and working to give the spine extra strength and flexibility will help resist the rigors of skiing. Even when people are on the slopes, stretching exercises are important.

The first run and last run of the day should be done on easier slopes. Most injuries happen near the end of the day when slope enthusiasts are fighting both fatigue and poorer snow conditions.

Commenting on recent studies comparing snowboarding and alpine skiing injuries, Dr. Yee notes the following:

  • Injury patterns differ between alpine skiing and snowboarding, although incidence of injury is about the same for both sports, with five injuries per one thousand visits to the slopes.
  • Snowboarders tend to receive more upper extremity fractures, two-and-a-half times more than skiers do. They also incur more ankle injuries than skiers.
  • Snowboarding injuries were usually minor in nature, for example, sprains strains, fractures and contusions. Serious injury was a result of direct trauma to affected organs.
  • Snowboarders suffer significant injuries to the coccyx; the lowest part of the spine … often referred to as the tailbone.
  • Skiers commonly injure their thumbs due to using poles, while thumb injuries in snowboarders are almost non-existent.

Click to read the full article.

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16 Ways To Increase Activity Into Your Daily Routine

recreational-activities-1Most of us want to increase our activity levels; but we never seem to find the time. “According to the Centers for Disease Control and Prevention (CDC), physical fitness is defined as ‘the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies.”  This requires proper conditioning through both structured exercise and leisurely activities.

Here are a few tips to help you increase your activity levels without really trying.

At Home:

  • Join a walking/ running group
  • Walk the dog or your neighbour’s dog
  • Clean the house
  • Walk more and drive less
  • Do stretches and exercises while watching TV
  • Do yard work
  • Clean your house
  • While waiting for the water to boil, fill your time with angled push-ups on the counter
  • While brushing your teeth, fill your time with squats

At Work:

  • Get off public transit one stop earlier and walk the rest of the way
  • Park your car a few blocks away from the office and walk the rest of the way
  • Replace a coffee break with a quick 10-minute walk
  • Keep a water bottle at your desk and only fill it halfway so that you have to get up for refills throughout the day
  • Switch out your office chair for a stability ball or standing desk
  • Take calls standing up
  • Move around at work – try filing, copying,  or scanning

Every little bit  of activity adds up, and doing something is better than doing nothing.  Many of the activities listed above, involve working a wide range of muscle groups, through walking, bending, lifting and stretching.  You can purchase a fitness monitor: they are a great way to measure the amount of physical activity you are getting each day, and can also serve as a great motivator in your quest to becoming more active.

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How Acupuncture Can Help with a Cold or Flu

Treatment by acupunctureCan acupuncture help with a cold or flu?  The answer to that question is a resounding yes!

Acupuncture regulates the function of the immune system to give you a fighting chance against the common cold and flu. Acupuncture invigorates the organs of the body with fresh blood and body fluids, cleansing and helping to protect us by fortifying the body’s defensive barrier against foreign invaders such as viruses that cause seasonal illness.

The common cold and flu can occur during any time of the year, but is most prevalent during the fall and winter months Typical symptoms are headache, coughing, stuffy and running nose and body aches. Cold and flu are differentiated by their symptoms and treatment.

According to TCM (Traditional Chinese Medicine), there are three types of cold: wind cold, wind heat, and damp heat.

 Wind Cold:  Strong aversion to cold, minor fever, soreness and pain in limbs, itchy throat, white and thin phlegm, runny nose, clear nasal secretion and sneezing are symptomatic of wind cold.

Wind Heat:  Radiating headache, fever, running and stuffy nose, aversion to wind, sweating, sneezing, thirst, sore and swollen throat, coughing out thick, yellow phlegm and dry mouth are typical symptoms of wind heat.

 Damp Heat:  Headache, tiredness, stuffy or pressing sensation in the chest, nausea, and poor appetite,  are normally present with a damp heat cold.

Flu:  Flu can be spread rapidly through viral or bacterial infection in upper respiratory tract and gastrointestinal system.  The symptoms appear quickly, beginning with chills, then fever followed by the feeling of “achyness”. The flu can be accompanied by  symptoms of upper respiratory tract infection, including severe headache, red eyes, body aches and pain, fatigue, low energy, sinus congestion, running nose, sore and swollen throat, coughing and shortness of breath.

Prevention is the key to everything and TCM is no different. Patients will benefit much more from being treated prior to the onset of flu symptoms. However, if you start to exhibit symptoms of a cold or flu, then early intervention is the key to effective treatment. The sooner treatment is received for flu-like symptoms the faster and more effective acupuncture is.

To find out more about acupuncture and if it’s right  for you,  please contact Diversified Health Clinic.

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Facial Acupuncture Rejuvenation

Facial Rejuvenation Acupuncture, is a painless, non-surgical procedure that is effective in reducing the signs of aging.

Acupuncture facial treatments includes the insertion of acupuncture needles into the fine lines and wrinkles in specific locations on the face, ears, and neck, in order to reduce the visible signs of aging.

The body interprets the insertion of the needles as a “positive injury” which in turn stimulates collagen and elastin production locally, as well as increasing blood flow at the cellular level and nutrient exchange.

Facial acupuncture is also a full constitutional treatment that views the face as an extension of the energy flows of the body which extend from the soles of the feet to the crown of the head and is based on the principles of Traditional Chinese Medicine.

What can you expect from after a series of treatments…..

  • Increased muscle tone and dermal contraction
  • Reduced bags under the eyes, and less tendency to sagging and jowls
  • No fine lines or frown lines, and less larger wrinkles
  • Softer and tighter skin due to the increased circulation of blood and lymph to the face
  • A radiant glow with more even colour
  • A reduced double chin
  • Lifted eyelids
  • A more relaxed and refreshed expression and beauty radiated from within

Unlike surgery that may have an extended recovery period with swelling and discolouration, there is no trauma from Facial Rejuvenation Acupuncture.

While not a replacement for surgery, Facial Rejuvenation Acupuncture is an excellent alternative to looking your best. For more information on this treatment, please contact the Acupuncturist.

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Erica Fynn, Acupuncturist at Diversified Health

Erika-2Erica is our newest practitioner to join the Diversified Health Team.  Erica was born and raised in the Kootenays where she developed a love for the outdoors and a natural way of living.  She moved to Vancouver island to receive her B.Sc in psychology from the University of Victoria; and upon completion: spent time traveling and completed her yoga teacher training. It was during this time she developed a passion for an energetic, hands on healing approach.

Acupuncture is an ancient form of Chinese medicine involving the insertion of solid stainless steel acupuncture needles into the skin at specific points on the body to achieve a therapeutic effect.  Acupuncture is used to encourage natural healing, improve mood and energy, reduce or relieve pain and improve function of affected areas of the body.

Erica attended Pacific Rim college for acupuncture and nutrition, and after receiving her Diploma of acupuncture in 2015, she traveled to Mexico and worked at a yoga/acupuncture studio.

Erica strongly believes in a well rounded lifestyle approach to healing, drawing from acupuncture, yoga and nutrition. Her practice has involved treating many physical ailments such as back pain, sciatica, tendonitis, stiff neck/back, frozen shoulder, and general body aches, pains and injuries. She has also focused on treating fertility and menstruation issues, allergies, digestion, sleep issues, stress, and depression.

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Holiday Anxiety

16513267_sThe holidays can be a stressful time and often those who suffer with anxiety feel symptoms increase and become out of control during this time of year.

Most people that feel anxious during the holidays are dealing with anxiety which includes persistent and excessive worry about activities or events.  The worry is usually out of proportion to the actual circumstance, and can interfere with the ability to cope with daily events.

Common anxiety signs and symptoms include; feeling nervous, having a sense of impending doom,  having rapid breathing and an increased heart rate, feeling tired, sweating, and trouble concentrating about anything other than the present worry.

By making some basic lifestyle changes, and taking small, and straightforward steps everyday you can manage and minimize your anxieties.

1. Remember to breath. Deep breathing triggers a relaxation response.  Inhale slowly to a count of four, hold your breath for a count of four, then slowly exhale to a count of four. Repeat this four or five times.

2. Get active. One of the best things to cope with anxiety is to get regular cardiovascular exercise.  A brisk 30 minute walk will release endorphins that will help reduce your anxiety. Develop a routine so that you’re physically active most days of the week. Exercise is a powerful stress reducer which can improve your mood and help you stay healthy, and improve your sleep.

3. Make sleep a priority. Not getting enough sleep can trigger anxiety. If you’re having trouble sleeping, put away the smartphones and tablets and engage in relaxing activities several hours before bedtime.  These activities could include a relaxing bath, listening to soothing music, or reading a book. Many people with anxiety have trouble falling asleep, because at this time of night the brains starts to work “overtime”.   Try to focus your thinking on something like mental math. That could be counting backwards from 100, or reciting the times tables.  The result is to calm your mind and distract from your worries.

4. Engage with others and do something you like. Social support is helpful in managing stress and anxiety, so schedule a coffee date or go to lunch with a friend. Make sure you book an activity you enjoy, such as taking a walk, or going to a yoga class. Engaging in enjoyable activities will help to reduce your anxiety.

5. Limit time spent at holiday parties, especially if you’re feel stressed. How much time you spend at the party is not as important as being there. Also limit or avoid alcohol, sedatives, coffee and tea.

6. During the holidays, it can seem like every task takes three times as long; from air travel, to waiting in a line up. Instead of getting angry and irritated during these times, start a conversation with someone else standing beside you and wish them a happy holiday, or  “plug-in” and listen to your favourite piece of music, to help the time pass.

7. Lower your expectations, and keep your expectations of the season realistic.

8. Instead of spending every night at a holiday function, take time out, and spend a quiet evening at home. Watch a movie or have a game night with your family or just spend time being by yourself.

By taking small steps everyday, you can minimize your anxiety and cope more effectively throughout the Holiday season.

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The Best 2017 New Years Resolutions Guide

Article by Snack Nation

Setting goals and sticking to them isn’t easy. In fact, 73% of people give up on their resolutions before meeting their goals. But I don’t want you to be another person who falls into that category. This can be the year that you accomplish everything you set out to do!

At one of our recent team personal development sessions, I spoke with the team about goal setting. On of the most important things we talked about is the common mistakes people make when they set goals and how to overcome them.

We recorded this presentation so that we could share it with all of you.

First, Download the “High Five” Goals Worksheet 

Next, Watch the Video! You’ll learn how to fill out the worksheet, and hopefully pick up a few more goal setting tips along the way.

Please click this link to see the entire article.

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9 Ways to Avoid The “Seasonal Blues”

Beating the “Seasonal Blues”During this time of year it is easy to feel stressed-out and overwhelmed; so we’ve rounded up 9 ways to help you escape the seasonal blues.

Do Less – Enjoy More

Most of us go overboard to please others especially during the holidays, from shopping, family obligations to attending numerous events. This season why not take care of yourself, and say no to one or two activities!

Say Good-Bye To Perfection

Remember that the world is not going to end if your home is not “Martha Stewart” perfect, or if you have a pile of laundry on the kitchen table. Use your energy and focus on the important things – the people in your life.  As author Richard Carlson wrote “Don’t sweat the small stuff “!

Stop Over Scheduling

If you can’t slow down and relax during this time of year, when can you?  Your daily agenda shouldn’t make you feel stressed and overwhelmed. Slow down, simplify your schedule and learn how to delegate!

Find Time To Exercise

It may be the last thing you feel like doing when you’re stressed out, but going for a walk or attending a Pilates class can actually make you feel better. Research has found that exercise can boost your mood for up to 12 hours and can decreases anxiety.  So get out of the house and go for a brisk, 20 minute walk every day.

Health Maintenance

Take some time for yourself and schedule a massage or an acupuncture session; your health care practitioners can help you keep healthy and feeling fit.

Put Down the iPhone

Enjoy spending time with your family and friends without the constant buzz of your smart phone.  It becomes a habit that is very hard to stop, and repetitively looking at your phone is exhausting, and contributes to mounting stress.

Re-Think Old Customs

Ending old customs can be a good policy if you’re a lone or grieving.  Start some new traditions that will have happy memories associated with them.

Positive Thinking

Negative thoughts drain you of energy and keep you from being in the present moment. The more you give in to your negative thoughts, the stronger they become. On-the-other hand, a small positive thought can have the same effect -developing into a beautiful positive outcome.

Get More Sleep

Don’t underestimate the value of the power napor a good night’s sleep.  Light exercise like yoga or walking at night can help sleep as it releases tension without over stimulating the body.

Music can also help by soothing your mind and body as well as meditation, which can relieve stress in the body and mind. It’s a great technique to use before bedtime because it relaxes the body, clears the mind, and creates inner peace.

Put yourself first for a while. Take care of yourself, pay attention to your needs and desires, and find the courage to do something about them.

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6 Ways To Avoid Getting Sick During The Holidays

cold-and-flu-185711581With winter fast approaching, the cold and flu season is just around the corner.  So how can you avoid getting sick during the Holidays? Try to incorporate these 6 easy tips into your every day routines.

  • Hand sanitizer and hand washing

When hand sanitizers are used correctly, they can eliminate up to 99.9% of germs.  Make sure you use enough product so your hands still feel damp after rubbing together for 10 to 15 seconds, and that the product has at least a 60% alcohol content.

If you are washing your hands with soap; wet your hands with running water, apply soap, lather well and rub your hands vigorously for at least 20 seconds.

  • Extra package of pens

Cold and flu germs are easily passed through hand-to-hand contact, and using someone’s pen is a good way to come into contact with germs. Having your own supply of inexpensive pens will keep you safe from unwanted germs.

  • Phones and keyboards

Just as with pens, phones and keyboards can be a “mine field” of germs. Make sure to have a small package of anti bacterial wet wipes with you…. and don’t be afraid to use them!

  •  Schedule a massage

Getting a massage, can reduce stress and increase serotonin and dopamine, which are mood boosters that can help protect and increase your body’s immune system.

  • Stay hydrated

With the cooler weather, many of us forget to drink enough water. You still need to aim for about two litres of water daily for your body to function at peak performance.

  •  Increase spices and digestion friendly foods 

Many digestion friendly foods and spices have the added benefit of boosting your immune system with their  antibacterial properties. Try adding dark greens, berries, garlic, onions, ginger, cumin, and oregano to your meals.  You can also strengthen your body’s defenses by eating foods that contain natural probiotics like yogurt, miso soup, and pickled foods like sauerkraut and pickles.

These are just some of the simple things you can do to strengthen you immune system, so you can avoid getting a cold or flu this winter!

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Chiropractic Opportunity in Victoria BC

Chiropractic OpportunityDiversified Health is actively recruiting to add an additional Chiropractor to join our multi-disciplinary team. This is the perfect opportunity for an energetic, passionate and patient centred chiropractor looking to gain invaluable experience in a collaborative multi-practitioner setting.

Our multi-disciplinary clinic is located in the heart of downtown Victoria, in the iconic Mosaic Building at 1063 Fort Street.

The ideal candidate must have a sports and rehabilitation focus and incorporate diversified chiropractic techniques, as well as being proficient with time management and multi-tasking.  The successful candidate must be comfortable working in a collaborative and professional work environment.

 Key Qualities:

  • Ability to work with clinic staff  & practitioners
  • Cheerful, outgoing demeanor
  • Able to work weekends (as required)
  • Maintain the organization of treatment rooms and clinic
  • Dedication to high quality service, with an enthusiastic approach to customer service
  • Maintain a professional appearance and demeanor

We are looking for a passionate, principle based chiropractor that is looking for structured growth, can see a high volume of patients, is driven for success, and is very outgoing.

Diversified Health Clinic provides all reception services, patient billing, and inclusion in our advertising, marketing, and website.  All practitioner supplies for the room will be provided by the clinic.

Compensation:  competitive, percentage based contract.

Please submit your resume either in person to our offices at 1063 Fort Street or via email to lsteel@diversifiedhealth.ca attention to Lola Steel, Clinic Manager.

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