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What is TENS?

tensTENS stands for Transcutaneous Electrical Nerve Stimulation. A TENS machine works by sending electrical pulses across the surface of the skin and along the nerve strands. It is a modality that can be safely used on multiple conditions.

TENS therapy can be used to treat muscle, joint, or bone problems.  Some of these conditions include:  bursitis, arthritis, tendonitis, carpal tunnel, sports injuries, neck pain, shoulder pain, and back pain.

When the body is injured, it responds to pain by “muscle guarding”. Muscle guarding is a protective response –  the bodies natural defense in attempting to immobilize the painful area by tightening the muscles. Muscle guarding impairs circulation in the injured and surrounding area; but can be treated through induced relaxation of the muscle.   TENS therapy can help break this pain cycle and aid in the normal healing process.

Transcutaneous electrical nerve stimulation uses low-voltage electrical current for pain relief.  The electricity from the electrodes stimulates the nerves in an affected area and sends signals to the brain that block the  normal pain signals. TENS unit aims to stimulate the sensory nerves, and by so doing, activate specific natural pain relief mechanisms.

When the TENS modality is switched on, the patient will experience a mild, pins and needles or tingling sensation where ever the TENS pad has been placed on the body. This electrical stimulation of the nerves may also help the body to produce natural painkillers called endorphins, which help block the perception of pain.

Transcutaneous electrical nerve stimulation sends a painless electrical current to specific nerves. The mild electrical current generates heat to relieve stiffness, improve mobility, and relieve pain.

The TENS modality is used by both Physiotherapist and Chiropractors and is usually used in a combination of treatments such as manual manipulation, cryo & thermal therapy and topical analgesic ointments.

If you should have any questions about TENS, please call our clinic at 250-382-0018 to discuss if this treatment is right for you.

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Do You Suffer From Sitting Fatigue?

sittingDid you know that workplace stretching can improve flexibility and stop sitting fatigue in it’s tracks? Daily workplace stretching reduces pain, increases your circulation and strengthens your muscles.  So, if you are stuck behind a desk for any length of time, try incorporating these quick and easy stretches and exercises into your daily work schedule to stop the fatigue that is caused by too much sitting.

Stretches for Legs and Feet:

  • Stand in front of your desk; raise your heels off the floor and slowly lower them back down to the floor. This  stretch will help strengthen and lengthen your calf muscles.
  • Rotate your ankles in both directions for five seconds. Do three sets of five reps in each direction.
  • While sitting in your chair, lift your foot about 8 – 10 centimeters off of the floor; keeping your knee bent at a 90 degree angle and hold the position for as long as you are comfortable. Then, bring your knee up – giving your knee a big hug by pulling it toward your chest and hold for a few moments to feel the stretch. Alternate sides. This stretch will help keep your hips flexible, and will help to alleviate back pain.
  •  While sitting in your chair, extend your leg until it is level with your hip. Hold for 10-30 seconds then relax. Alternate sides. Leg extensions will help strengthen your core and help increase circulation.
  • To get relief from tight hamstring muscles, push your chair away from your desk and place one leg up on the edge of the desk. Flex your foot (toes pointed to the ceiling) and hinge forward at the hips, keeping your back straight and grasp your toes or knees and hold for several seconds. Repeat 3-5 times.
  • Seated knee raises target the quadriceps (or upper leg) muscles. Sit in your chair with your feet flat and your back straight against the back of the chair. Using leg strength only, extend your right leg straight. Hold your leg straight for 5 seconds and then lower your foot back down so it’s flat on the floor. Alternate your legs for 5 to 8 repetitions on each side.

Stretches for Arms and Hands:

  • Pump both of your arms over your head for 20 – 30 seconds. This is a great way to improve your circulation and increase your heart rate.
  • Raise your shoulder to your ear; hold and then relax. Repeat, alternating shoulders. Shoulder raises are a great way to release tension.
  • Stretch your arm out in front with  your palm facing the ceiling; and with your other hand, grab your fingers and lightly pull them down to stretch your forearm.  This wrist stretch helps to prevent carpal tunnel syndrome.
  • To relax tense hand muscles, start by making a fist, then spreading and wiggling your fingers on each hand for about 30 seconds, several times a day.

Stretches for your Core:

  • Sit straight in your chair and place your left arm behind your left hip, then twist to the left and hold.  Alternate sides, and then try crossing your legs and alternate twists toward the back of the chair.
  • Sit on the edge of your chair, stretch your arms out in front of you; keeping your back straight and contract your abdominal muscles.  This is a great abdominal stretch. Repeat 4 to 5 times.
  • Try the seated bicycle pedal. Sit in your chair, scooting down to the edge of the seat and support your upper body on the chair’s armrests. Then pretend you’re riding a bicycle, bringing each knee near the chest, keeping the abdominal muscles contracted.

Stability/Exercise Ball:

One of the best and easiest  changes you can make to your work station is to incorporate a stability ball.

  • Exercise or stability balls will forces proper spine alignment.
  • A stability ball causes to you to change your position often to balance, which will improve your balance, as well as strengthen your core muscles.
  • Sitting on a stability ball will keep the blood flowing and will increase your circulation and give you more energy throughout the day.
Remember that active sitting will strengthen your abdominal and back muscles, improve your balance, and increases core stability.
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Are Your Vitamins Working?

multivitamin-tabletsVitamins can be a hot topic. Some folks are pro vitamins while others feel they are a waste of money. One of the questions people always ask, is how do I know if my vitamins are working?

To really know if your vitamins are making a difference to your health, you would need to complete blood work before you started your regime of vitamins and then follow up several weeks later and compare the results.

But there are  a few things you can do right now.

First, is your body absorbing the vitamin?   Take this home test to find out.  Fill a glass with a cup of vinegar, drop your vitamin into the glass and wait for 30 minutes. If your vitamin has dissolved that’s a good indication that your stomach acids would work the same and the vitamin would be absorbed  easily into your body.  If the vitamin is still whole and sitting at the bottom of the glass, you might want to consider switching vitamin brands.

Second, vitamins don’t last forever, so remember to keep them in a dark, cool, dry place and keep an eye on the expiration date.

Thirdly, never take a new vitamin supplement without talking to your doctor or health care practitioner first. Here are some questions you should be asking:

  • How would this supplement help me, and how much should I take?
  • What does the research say about its benefits & what are the side effects?
  • Can I take it along with my other medications?
  • What are the best brands of this supplement in terms of quality, and how well they work?

Fourthly, you may also want to know whether your vitamins are natural or synthetic.

Look for products that contain the words “100 percent plant-based” or “100 percent animal-based” on the product’s label. Manufactures are allowed to use the term “natural” if at least 10 percent of the product comes from natural food sources.

If the product’s label does not contain a list of natural food sources, then the product is synthetic. Look for food sources such as yeast, fish, vegetable and citrus.

A synthetic salt is added to supplements to increase the stability of the vitamin or mineral. Look for these terms on the label: acetate, bitartrate, chloride, gluconate, hydrochloride, nitrate and succinate.

Here is list of common synthetic vitamins:

  • Vitamin A: Acetate and Palmitate
  • Vitamin B1 (Thiamine): Thiamine Mononitrate, Thiamine Hydrochloride
  • Vitamin B2 (Riboflavin): Riboflavin
  • Vitamin B6 (Pyridoxine): Pyridoxine Hydrochloride
  • Vitamin B12: Cobalamin
  • Vitamin C: Ascorbic Acid
  • Vitamin D: Irradiated Ergosteral, Calciferol
  • Vitamin E: dl-alpha tocopherol, dl-alpha tocopherol acetate or succinate

If you are getting the recommended amount of nutrients by eating a variety of fruit, vegetables, cereals, dairy, and protein, there might be no additional benefit from taking a vitamin.  Remember that unless your health-care provider  or doctor tells you that you need more than 100 percent of the recommended daily intake of a particular nutrient, you probably shouldn’t exceed that limit.

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How To Have A Better Nights Sleep

sleepSleep plays an important role in your physical and mental health, so keeping a consist sleep schedule is important to your body’s circadian rhythm.

Circadian rhythms can influence sleep-wake cycles, hormone release, and other important bodily functions.  Even a few hours difference or delay from your regular bed time once or twice a week can  be disruptive and cause various sleep disorders, such as insomnia.   Try these tips to ensure a good nights sleep.

Go to bed and get up at the same time every day – A consistent schedule will set your body’s internal clock and optimize the quality of your sleep.

Eliminate sleeping in – The more your sleep schedule differs, the more your internal clock is disrupted.

Napping –  Naps should be kept to 20 to 30 minutes in length.  If you have trouble falling asleep or staying asleep throughout the night, eliminate naps altogether.

Temperature of the room – The optimum temperature is a slightly cool room (around 18° or 20° C).  To mask noise, try using earplugs or some type of white noise machine.

Pillow type – Make sure the pillow has the correct support for you and the type of sleeper you are: side/back/stomach.

Spend time outdoors – During the day, spend as much time as you can outside, and get as much natural light as possible. For those dark days of winter, try a light therapy box. This modality simulates sunshine and can be useful when there’s limited daylight.  (Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep cycle).

During the night –  limit your exposure to the “blue light” emitted by electronics within 2 hours of your bedtime.   Try using devices with smaller screens, and turn the brightness level down.

Regular exercise – Studies show that people who exercise on a regular basis sleep better. Remember to finish workouts at least 4 hours before your bedtime.

Massage – Insomnia is associated with a lack of serotonin, and a massage will help to increases serotonin levels.

Healthy eating – Be mindful of what you put in your body in the hours leading up to your bedtime. Avoid alcohol and caffeine several hours before bed, and avoid drinking any liquids 2 hours before your bedtime to eliminate frequent bathroom trips during the night. Also, the bigger the meal and the later you eat can can keep you up. Try to eat the evening meal no later than 7:00pm and avoid heavy, rich foods.  Fatty or spicy foods  can cause indigestion and other stomach issues.

“Sleep is the best meditation” – Dalai Lama
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Dehydration – How Much Water Should I Drink?

imageThe answer to this question is not simple. Your water needs depend on factors, such as overall health, size and weight, activity level, time of year and where you live.

Your body depends on water, and water accounts for about 60 percent of your body’s weight. Water is necessary for carrying nutrients to your cells, flushing bacteria and toxins from your system, and preventing dehydration.

Our body loses water throughout the day, through urine, breathing, perspiring and sweating. A typical adult will lose anywhere from 2 to 3 liters a day depending on lifestyle. This means you need to replace the water at the same rate and level as what is lost in order to prevent dehydration. When the total water content goes below a certain level, dehydration starts, and thirst kicks in.

In general, you should drink 2 to 4 liters of water a day, depending on your lifestyle. Replenishing water can be done by consuming water, beverages and foods that contain water.

You don’t need to just drink water to reach your fluid needs. What you eat will provide a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake.

There are times that you will need to increase the amount of water you drink:

  • When you exercise or participate in an activity that makes you sweat.
  • When the weather becomes hot or humid, or indoor air is heated, such as hot yoga which will cause your skin to lose moisture rapidly.
  • If you become ill or have an ongoing health condition. If you have a fever, vomiting or diarrhea, your body will lose additional fluids.
  • Some medications have side effects including dry mouth or the medication acts like a diuretic and requires that you increase your fluid intake.

Try to keep yourself hydrated with water as a first choice and keep beverages such as juice, coffee, tea or soda to a minimum.  Water should make up the major portion of your daily fluid intake.

Remember to:

  • Drink a glass of water/ beverage with each meal
  • Drink water before, during and after exercise
  • Carry a water bottle with you and drink small amounts of water throughout the day. Drinking large amounts of water at one time isn’t good for you!

If you drink enough fluids so that you rarely feel thirsty and your urine is colorless or light yellow your fluid intake is probably adequate.  If you are not sure if you are dehydrated, please contact your health care practitioner or doctor.

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A New Type of Goal for 2016

imageIt’s that time off year again, time to set goals for the new year.  This year why not try setting a new type of goal; a creative goal.

Set a goal on something that you already know how to do.

Let’s choose running as your goal.  You can set a goal to complete the task faster, (shave 5 minutes off your run time) add a new component to the goal, (start running with hand weights) or mix it up – incorporate something new like Nordic pole walking as your cool down routine.

Set a goal that you may or may not reach

If you choose goals that have no effort to them, ( I love to read… so my goal is to read 2 more books per year) it really isn’t a goal.    Think of the goal as a new found knowledge or ability that will lead to new experiences.

For example, I have always wanted to learn basic first aid, emergency first aid, CPR, Occupational First aid classes 1 to 3. You might love the basic first aid and continue on, or decide that these type of courses are not for you.  Either path you choose you have increased your ability, knowledge and experience.

Setting a goal that you want

Use your imagination for this goal, and think outside your comfort zone and ability. and choose a goal that you have never done before.

It could be learning to surf, para sail, baking a perfect cream puff.  This type of goal is something you have never done before and may not be very good at… but the satisfaction from trying will last a lifetime.

There is always time to work on relationships, health, time management,  and financial goals.   This year, why not try something new and set a new type of goal for yourself; you might be surprised where it takes you!

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Choosing your New Year’s Health Resolutions

Choosing your New Year’s Health ResolutionThis is that time of year when, individuals make various resolutions with the objective of getting rid of a bad habit and replacing it with good/healthy habit.  However, it is also a fact that most of the time people are not able to follow through on their resolutions.

The main problem is in the practical implementation of the resolutions.  People generally are eager to make resolutions but as soon as the time comes to get started, they begin to think of justifications why they should not continue and ultimately give up and in some cases before they have even started.  (You know who you are!)

Remember that it will be easier to incorporate and keep a small change rather than 1 huge generic goal such as “I want to lose weight”.

Listed below are 9 tips to help you achieve a healthier lifestyle.  Pick one tip and work on that one for 6 weeks.  Every 6 weeks add another tip to your daily routine and work on that for 6 weeks… before the end of 2016 you will have incorporated all 9 tips and will be living a healthier lifestyle.

Eat at least 5 servings of fruits and vegetables per day.

A serving size is: half cup of cooked vegetables, one cup of raw leafy vegetables or one small whole fruit.

Increase your fluids and decrease your coffee intake. 

Aim for 6 to 8 glasses of fluids per day. Have plain or lemon water, unsweetened juice, skim milk, or herbal tea, and keep the coffee to 1 or 2 cups a day.

Exercise on a regular basis.

An ideal combination includes aerobic exercise, weight-training, yoga, stretching, and recreational activities, such as dancing and swimming. Get exercise during your regular daily activities by walking at lunch and taking the stairs instead of the elevator.

Reduce the “bad” fats.

Reduce the amount of saturated fats and trans fatty acids in your diet. Saturated fats are found in animal products such as meat and processed foods. Processed foods contain trans fatty acids and partially hydrogenated oils. So limit your processed foods and cook with olive and canola oils.

Chew your food!

Many digestive problems such as bloating, gas, and stomach discomfort can be alleviated by taking the time to carefully chew food.

Limit your intake of sugar.

Sugar increases triglycerides, cholesterol, and insulin, and can impair the immune system. Check food labels and look for hidden sugars (corn syrup, sucrose, glucose, and lactose).

Make relaxation a regular part of your life

Chronic stress can lead the way to a weak immune system, high blood pressure, and many other conditions. Proper breathing and meditation are effective ways of coping with stress.

 Make sleep a priority.

Restful sleep is essential for a fully functioning mind and body. This means avoiding caffeine and alcohol, which can disrupt sleep. In addition, sugary snacks before bed can affect blood sugar levels and disturb sleep.

Develop and nurture your support network.

Maintain meaningful and fulfilling relationships with family and friends. These relationships nourish our heart, body, and soul.

Remember it’s never too late to start again.  It’s your life, take charge and decide who you want to be.

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Herpes Virus Includes 8 Different Viruses

cold-soresThe herpes family of viruses includes 8 different viruses: herpes virus 1 through 8 (HHV1 – HHV8).  The herpes viruses are a group of contagious virus that can be passed from person to person through direct contact.

Human herpes virus 1

HHV1 infections are contagious cold sores that are spread from skin-to-skin contact with an infected person through small lesions in the skin. The HHV1 virus is spread through sharing eating utensils, razors, tooth brushes, towels, kissing etc. from a person who has an active lesion.

Human herpes virus 2

HHV2 can cause genital herpes, a sexually transmitted infection spread through skin-to-skin contact.

Human herpes virus 3

HHV3 can cause chickenpox. It can also cause a recurrent virus infection called herpes zoster or shingles. The shingle lesions generally appear on one side of the body and are often painful.

Human herpes virus 4

HHV4 known as the Epstein-Barr virus is the major cause of mononucleosis.  It is a contagious infection that is transmitted through saliva, coughing, sneezing, etc. with an infected person.

Human herpes virus 5

HHV5 is know as cytomegalovirus, which can cause mononucleosis. It can be sexually transmitted and cause problems to newborns, and in people with weaken immune systems, and can cause hepatitis.

Human herpes virus 6

HHV6 causes roseola, which is a viral disease of young children in which a fever and a rose-colored rash occur in measles, typhoid fever, and syphilis.

Human herpes virus 7

HHV7 is related to HHV6.  Like all the herpes viruses, they are so common that most of the worlds population has been infected at some point.

Human herpes virus 8

HHV8 has recently been discovered in tumors (Kaposi’s Sarcoma) of people suffering from AIDS.

There is currently no cure for the herpes viruses. Once a person has the virus, it remains inactive in the nerve cells until something triggers it to become active again.  However, treatments such as acupuncture can relieve symptoms and shorten the healing time.

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Sore Muscles… Here’s What You Can Do!

Sore Muscles... Here's What You Can Do!All of us have suffered from sore muscles at some point in our lives, the good news is, there are many ways to treat sore muscle pain.

Post-workout muscle pain is the most common cause of sore muscles, and is known in the medical community as “DOMS” or delayed onset muscle soreness.

DOMS occurs when an exercise, or a repetitive motion causes stress to muscle tissue. The tissue develops microscopic tears, causing inflammation followed by pain, usually 24 – 36 hours after the incident.

Using these 5 tips will help you mange the pain and speed up your recovery.

Hydrate ~  Make sure you are properly hydrated.  Your  body and your muscles need water, especially when they are sore.

Alternate ice and heat ~ Ice works wonders for sore muscles. Once the onset of soreness occurs, use ice and alternate with heat a few hours later. Ice helps in decreasing swelling, and heat will increase blood flow and  help relax the muscles.

Stretch ~ Your muscles need to be stretched back to their normal length. Warming up the muscles properly and  stretching before physical activity is a superb way to prevent or minimize most muscle soreness.

Walking ~ Muscle soreness is a result of tiny muscle fiber tears, and it’s also a result of a buildup of lactic acid. Going for a walk helps to  decrease that buildup of lactic acid.

Rest ~ Sleep allow muscles to regroup and rebuild.

The following disciplines and techniques can be extremely beneficial when dealing with sore muscles, so talk with your health care practitioner and find out which techniques are right for you.

Massage is used to relieve pain, relax, stimulate, by working on the soft tissues, the muscles, tendons, and ligaments to improve muscle tone.  Massage stimulates blood circulation and assists the lymphatic system (which runs parallel to the circulatory system), improving the elimination of waste throughout the body.

Acupuncture is used to encourage the body to promote natural healing and to improve function. Acupuncture points stimulates the nervous system to release chemicals in the muscles, spinal cord, and brain. These chemicals will either change the experience of pain, or they will trigger the release of other chemicals and hormones which influence the body’s own internal regulating system.

eToims produces painless deep twitch contractions that stretch and relax damaged muscles. This produces an inflow of fresh blood and tissue oxygenation to tired muscles as pain-producing chemicals simultaneously outflow from affected areas.

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Are you running on October 11th?

marathon-runners-580x387The biggest running event of the year in Victoria BC is just around the corner: the annual GoodLife Fitness Victoria Marathon.

The marathon weekend features four different races: the Marathon, the Half Marathon, 8K Road Race, and the Thrifty Foods Kids Run. The race weekend also includes a Victoria Marathon Race Expo. The Expo is free and open to the public to view over 40 exhibitors featuring sponsors, souvenirs, merchandise, running apparel and accessories, nutritional and fitness products, samples, interactive displays, as well as a speakers series.

Marathon training is a big commitment, incorporating training that is mental, physical and emotional. Training and preparing for a marathon happens months before race day, however, the 48 hours before a race can help or hinder your run; here are a few last minute tips to help you reach your goal on the day of the run.

~ Change as little as possible from your normal routine.

~ Don’t drink alcohol or caffeine the night before your race as it can have a dehydrating effect.

~ Don’t do any work that involves heavy lifting, bending, or kneeling.

~ Trim and clip your toenails to prevent them from hitting the front of your shoes, which can lead to bloody or black toenails.

~ No massages 48 hours before the marathon. A massage will release toxins stored in your muscles and move them into your circulatory system, which is not good, on the day before your marathon.

~ Be sure to run the day before the race. Taking a day off two days before the race will leave you refreshed, where as a day off immediately preceding the race can often results in the opposite effect leaving you feeling sluggish thee next day.

~ Leave plenty of time to get to the race by planing your route to make sure you get to the race start early. Remember there will be thousands of people trying to do exactly the same thing.

~ Review your strat­egy by going over the course map and your goals for the race.

~ Get organized & plan ahead: Lay out your running gear the night before race day. Also make sure you pack essential items such as the Race Bib number, safety pins, race timing chip, running outfit, (including any extra clothing), watch, smartphone etc.

~ Don’t shower on race day as it removes the body’s essential oils which help keep you cool and can help prevent dehydration.

~ When you’ve crossed the finish line, received your medal and photo opt keep moving for approximately 15- 20 minutes to allow your body to warm down slowly.

~ Remember to stretch before the run with controlled movements that will increase heart rate, improve range of motion and loosen up stiff muscles. Use the first several kilometers as a warm up and settle into a steady pace.
~ Besides being men­tally pre­pared for race day, keep your emotional energy high by playing your favorite playlist, or reading a inspirational quote.

On race day, it’s all about believing in yourself, and all the hard training you’ve done and being thankful for the journey.

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