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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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How To Minimize Tech Injuries

imWhen using technology on a daily basis we need to be vigilant in not only how we use technology, but for how long a period we interact with the device.  Here are some injuries – mainly in the form of repetitive stress injuries that are caused by our smart phones and tablets.

Selfie Elbow – Just like tennis elbow, this is a simple overuse injury caused by extending and twisting your arm and wrist when taking a selfie.

Text Claw – Text claw is caused by over use when texting and typing.  The result of text claw is pain, soreness, numbness, and the loss of strength in your wrist. This condition is left untreated, it can lead to tendonitis.

iPad Hand –  This ailment involves both hands – the hand that is used to steady or hold the tablet can suffer from painful symptoms,  and pins and needles, as well as, the other hand, where the extended index finger is used for repetitive and prolonged scrolling, emailing etc.

Texting Thumb –  Texting Thumb is a repetitive stress injury that affects the thumb and can also lead to a decrease in grip strength and range of motion.  The  thumb is good at gripping, but does not have the muscles or the mechanics to support constant typing.

Text Neck – Text neck is the term used to describe the neck pain sustained from looking down at your  wireless devices too frequently and too long. Text neck causes chronic pain to the shoulders, and upper and mid back area.

How To Minimize Tech Injuries:

  1. Take frequent breaks: Try setting an alarm every 40 minutes so that you can stand up, stretch, and move around.
  2. Hold your device at eye level: All screens—laptops, computers and tablets should also be positioned so the screen is at eye level and you don’t have to bend your head forward or look down to view it.
  3. Use the 20/20/20 rule: Take an eye break every 20 minutes for 20 seconds to look away from the screen and about 20 feet ahead.
  4. Ice: Place ice on the area twice a day for 10 to 15 minutes.
  5. Anti-Inflammatory Relief: Take an anti-inflammatory to reduce inflammation.
  6. Wrist Brace: Sometimes the support of a brace can help to alleviate the pain while supporting your wrist.

If you suffer from any of these injuries, please contact your health care practitioner. The treatment for any type of soft tissue injury can include massage,  physiotherapy, chiropractic, and acupuncture.

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Emily Kersey – Registered Massage Therapist

Registered Massage Therapist - Victoria BC

Welcome Emily Kersey, our newest registered massage therapist to join the Diversified Health Practitioner Team!

Emily has a diverse education in both Eastern and Western massage techniques. Her education in Yoga Therapy, Thai Massage, Ayurvedic and Swedish massage has enabled her to examine both energetic and musculoskeletal health.

Emily has been fascinated with bodywork since childhood after sitting in on her mother’s massage appointments. At fifteen she started taking yoga, which brought body awareness into her life and prompted interest in the field of health. Then, while taking a university gap year working at a wellness center, she saw the amazing results massage brought clients and was eager to learn these skills herself.

The Eastern Therapy Bodywork diploma program at Pacific Rim College offered an approach to healing that brought together yoga, massage and therapy. The Yoga Therapy education there initiated her own journey of healing, solidifying the effectiveness of body movement in health maintenance. The Thai Massage education taught her manual skills to use while the client is in yoga-like poses, creating an application for Emily’s yogic knowledge within massage practice. Ayurveda introduced her to energetic medicine which forever changed Emily’s perception of how to find balance in all aspects of life to achieve overall health.

After starting a home practice, Emily realized that this education alone was not sufficient to meet some of the more complex physiological needs of clients. It was at this point she chose to attend the Canadian College of Massage Therapy. Emily studied and worked with many issues during school such as chronic pain and workplace related issues. Much of her clinical studies were specific to autoimmune disorders, bringing to light the positive influence massage has in pain management. She is passionate about addressing myriad health concerns and bringing the totality of her educational experiences to improving the lives of her clients.

Clinic Days: Tuesday, Friday, Saturday & Sunday

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Top 4 Training Tips For Running a Marathon

marathon-runners-580x387Wear old clothes and runners?

On the day of the race wear clothing you know is comfortable and that you can wear for the entire race. This is not the time to wear new clothing. This is also true for your footwear.  Make sure that you check your foot gear:  socks, orthotics,  and laces weeks before the race so that everything works in harmony and there will be no surprises during the race.

Variety needed for both location and training.

To maintain your interest and enthusiasm try running on different routes, and run on different surfaces , such as pavement, asphalt, chip trails, grass, dirt and pack gravel.

Cross training should be used to augment your running program.  Make sure to choose activities that have the least amount of weight bearing stressors on your body. You want to choose activities such as cycling, or swimming.

Know your route and practice drinking and eating while on the run

In a marathon it’s important to stay hydrated.  For most people, you may also need to eat during the event.  Practice eating and drinking on the run during a training sessions . You might also want to think about how you will carry food and water for the duration of the run. Keep in mind most marathons offer hydration station along the routes.

One of the best ways to train for a marathon is to familiarize yourself with the  actual race. Try regularly to incorporate parts of the course during your marathon preparation.  This allows you to become familiar with the route and what to expect on race day.

Keep yourself strong

Preparing for a marathon requires training, and exercising all while avoiding over-training – where your health begins to suffers.  To avoid over-training:

  • Balance workouts with easier runs and rest days
  • Eat and drink after each run to replenish depleted reserves
  • Get adequate sleep
  • Increase the intensity and quantity of training in manageable increments.
  • Always listen to your body.

As with any training program, make sure that you have frequent maintenance session with your healthcare practitioner to keep your body in top form.

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Unique Benefits of Massage

AnneSofie-Spa 285Massage therapy is widely known for reducing stress and tension; but massage therapy can do more than just relax your body.  Here are some unique and extra benefits of massage therapy.

Combat Sedentary Life Style –  Sitting at a desk all day places stress on your neck, low back and shoulders; leading to postural stress on your body.  Massage will lengthen and strengthen your ligaments and muscles which become weak from sitting for prolong periods of time.

Reduces Muscle Pain – A massage treatment will increase and improve your circulation, which will help to reduce muscle aches and pains.  Massage therapy slows the production of proteins known as cytokines, which cause inflammation and pain.

Reduce Anxiety and Depression – A massage treatment can affect the neurotransmitters in the brain by increasing serotonin and dopamine levels that help reduce depression. Massage therapy can also reduce a stress hormone (cortisol) which helps to decrease stress symptoms such as high blood pressure, and anxiety.

Improves Sleep – Massage therapy promotes relaxation which helps the body to relax and encourages restful, deep sleep.

Boosts Immunity – Having a massage will help boost white blood cells and decreased stress hormone levels.  White blood cells play a large role in defending the body from disease, bacteria and infection.

There are many different types of massage, here are a few types:

  • Deep-tissue Massage – Massage to relieve severe tension in the the deeper layers of muscle and connective tissue.
  • Myofascial Release – Massage that helps to release tension in the connective tissue surrounding the muscles.
  • Neuromuscular Therapy- Massage to relieve acute or chronic pain.
  • Sports Massage – Massage to help prepare for and recover from sports activities and injuries.
  • Swedish Massage – Massage to help relax and energize you.

Diversified  Health’s registered massage therapists will use a combination of techniques that include massage and manual therapy, joint mobilization, hydrotherapy, and rehabilitative exercises such as stretching, strengthening, postural exercises and patient education to help you achieve the wellness you are looking for.

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Meaghan Le Lievre, RMT

Diversified-Health-meaghanMeaghan Le Lievre has been a healthcare practitioner with Diversified Health since December 2015, and has quickly become a favourite with her clients, building trust and results with each person she treats.

A graduate from the West Coast College of Massage Therapy, she is committed to continuously learning through clinical experience and on-going education in her field.

Meaghan is interested in how the body heals innately; how it functions in the presence of various stressors, and how individuals subjectively view their own health. Recognizing that the body and mind work together to maintain balance, it is her intention with her practice to help remove any blocks that may compromise the system.

The summer months bring a specific type of injury caused by being more active, and many of Meaghan’s clients are seen this time of year for injuries of “over use”.  These would include injuries such as shin splints and rotator cuff injuries, as well as more pre and post treatment massages after various races such as the MEC runs and Iron-man events. During the rest of the year, the majority of her clientele seek her expertise for help combating the aches and pains caused by everyday life.

Meaghan is actively involved in the dance community, and treats many local dancers who suffer with hyper-mobility issues or injuries. Meaghan has been dancing with  the Passion and Performance Troop for the past 6 years.

When not practicing Meaghan can be found training at her local gym, spending time outside with her dogs hiking and training for triathlons, as well as finding time to spend with her family and friends.

Meagan’s clinic schedule is Mondays, Tuesdays, Wednesday, Thursdays, Saturdays and Sundays.  She is currently taking new patients.

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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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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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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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