Take Victoria Health Services Health Quiz & Myths

In our constant quest to live better and longer, we seek out and devour every morsel of “how-to-health” news we find; so take Victoria health services health quiz & myths and see how you score!

The challenge lies in finding the truth that is obscured by all the hype. Health myths are as stubborn as ink stains.Passed down from generation to generation or created anew, they refuse to fade away. We have heard them so often we just assume they are true; “An apple a day keeps the doctor away”, “The sun causes skin cancer”, “Milk does a body good”, “Fish is good for you.”

Take Victoria Health Services Health Quiz & Myths

Photo credit: students.ubc.ca

Test your myth knowledge and take our quiz. Then read on to find out about some of the biggest myths in health news today. (True or False)

  1. Sea salt healthier than ordinary salt.
  2. Bananas are more fattening than other fruit.
  3. Butter has more calories than margarine.
  4. Brown bread has more fiber than white bread.

Answers to this quiz:

  1. False, but sea salt contains more iodine.
  2. False, the amount of fat in bananas is the same as other fruits, but they do contain high levels of carbohydrates, so watch the size.
  3. False, butter has the same caloric value.
  4. It depends on whether it is “brown” dyed flour or wholemeal. Only whole meal has more fiber.

MYTH: Sun Causes Skin Cancer

Experts and the media bombard us about the “dangers” of the sun. This is one of the most inaccurate myths that persist among most Canadians. Unfortunately, this myth has contributed to massive amounts of disease and illness in our society because we all need sunshine to stay healthy.

Can sun exposure cause skin cancer? Absolutely. An appropriate amount of sunlight exposure actually prevents cancer. Exposure to the sun provides many benefits such as promoting the formation of vitamin D. There is also strong evidence that sunlight is protective against MS, colon, ovarian and breast cancers.

This does not mean that we should all go out and get as much sun as we want. You must exercise caution. At the beginning of the season, go out gradually and limit your exposure to as little as 10 minutes a day. Progressively increase your time in the sun so that in a few weeks, you will be able to have normal sun exposure with little risk of skin cancer.

REMEMBER TO NEVER BURN, THAT IS THE KEY.

Using sunscreen is not a good way to limit your sun exposure, in fact, sunscreen is the LAST thing you want to put on your body, and sunscreen does not stop skin cancer. Sunscreen is a toxic chemical that can cause problems in your system and increase your risk of disease. A far more logical solution is to consume large quantities of whole vegetables will increase antioxidant levels in the body and will provide protection against any sun-induced radiation damage.

MYTH: Whole Grains are good for you

Whole grains are better for you than refined grains, but whole grains are still not something that most people should be eating. Well over 50% of Canadians could benefit from severely limiting or eliminating all grains – refined, whole, sprouted or otherwise—from their diets. This is because nearly everyone with high insulin levels benefit from avoiding grains. People in this group would be anyone who has or is overweight, high blood pressure, high cholesterol and diabetes.

The majority of Canadians fall into one or more of these categories. If you are purchasing whole grain, organic sprouted bread, more than likely, it will not move your body toward health, and you are better off avoiding it. The higher your insulin levels and the more prominent your signs of insulin overload are, the more ambitious your grain elimination should be.

Grains to eliminate include: Wheat, Rice, Spelt, Rye, Barley, Oats, Corn, Potatoes (they digest more like a grain)

Highly processed grain products are not recommended, and these would include:  Breads, Chips, Pasta, Pretzels, Cereal, Waffles, Bagels, Pancakes, French Fries, Baked goods

The next time you have a health question,  you can re-take Victoria health services health quiz & myths, or you can ask the practitioners at DHC, for a trusted source for health information that you can rely on.

/by

Hamstring Stretches Help with Low Back Pain | physiotherapy victoria bc

Hamstring Stretches Help with Low Back Pain | physiotherapy victoria bc:

One of the most important stretches someone with low back pain should be performing is a hamstring stretch. When your hamstrings are tight, it places a lot of stress on your low back, leading to more pain and can actually cause more difficulty for you.

One of the easiest ways to stretch your hamstrings is lying on your back. Bring your knee toward your chest and straighten out your knee and try to push the bottom of your foot up towards the ceiling.  The opposite leg should be flat. Then rest and repeat. This should be performed on each side.

Hamstring Stretches Help with Low Back Pain | physiotherapy victoria bc

Hamstring Stretches

An important aspect to stretching is being able to relax while you are doing the stretch. If you find yourself not relaxing with the first stretch, try lying near a door jam or a corner of a wall and place one leg up on the wall. Now drop the opposite leg and you’ll begin feeling the stretch in the back of the hamstring. This is a nice stretch because you can just relax and it doesn’t place as much stress on your low back. The object here is to work your leg up the wall to try to get a ninety degree angle. Now once your leg is straight, simply return to the starting position, slide your hips closer to the wall, and repeat.

Since hamstring stretching should be done at least twice a day, finding other positions which you can incorporate into your daily routine is crucial.  Another way to stretch your hamstring is sitting on the edge of a chair, so it can be done almost anywhere. Sitting in the chair, scoot to the edge of the chair, straighten out one leg, and point your toes toward the ceiling. Simply sit up straight and roll your pelvis forward and you should feel a light stretch up the back of your leg. This can be held for approximately thirty seconds, and repeated on each side.

 For more information on stretches that you can do at home or at the office please contact our physiotherapists.

/1 Comment/by
,

Natural Health Practitioner Promotes Reflexology

Natural health practitioner promotes reflexology as part of an overall health program.  Reflexology is the study of activating reflex points, usually on the feet, which correlate with specific anatomy parts that are divided into ten zones through the body.

The techniques used in reflexology are designed to dissipate energy blocks, stimulate the circulatory, lymphatic and nervous systems, and release toxins. Reflexology encourages and supports the body’s self-healing capabilities, and is used in conjunction with chiropractic, therapeutic massage and physiotherapy programs of health care.

Natural Health Practitioner Promotes Reflexology
Reflexology

The underlying theory behind reflexology is that there are “reflex” areas on the feet that correspond to specific organs, glands, and other parts of the body. For example:

  • the tips of the toes reflect the head
  • the heart and chest are around the ball of the foot
  • the liver, pancreas and kidney are in the arch of the foot
  • low back and intestines are towards the heel

Practitioners believe that applying pressure to these reflex areas can promote health in the corresponding organs through energetic pathways.  A scientific explanation is that the pressure may send signals that balance the nervous system or release chemicals such as endorphins that reduce pain and stress.

Reflexology stimulates ‘qi’ energy flow (the body’s natural energy) thereby increasing vital energy throughout the body.  It works with the peripheral nervous system, by improving internal communication between organs, glands and muscles in the body.

Natural health practitioner promotes reflexology as a part of a wellness plan that  follows the holistic principle – balance the physical, mental, emotional and spiritual components of the individual.

/by
, ,

Natural Health Practitioner take a Close Look at Foot Problems

Natural health practitioner take a close look at foot problems, understanding that your feet are extremely complex structures composed of bones, joints, ligaments, muscles, tendons, nerves, blood vessels, and skin. They are subject to injuries and other problems caused by normal wear and tear over years of supporting the weight of your body and making it possible for you to stand, walk, run, and jump.

Natural Health Practitioner take a close look at foot problems

foot problems

The most obvious symptoms of foot trouble are pain and dysfunction (limping, favouring one foot or the other, inability to put weight on the heel and/or the toes). Foot pain can be due to ill-fitting, inappropriate footwear that cramps your feet; injuries that keep you from walking well–or at all; sprains which stretch or tear ligaments (which connect bones); and stress fractures of bones in the foot, which can result from accidents or overuse while engaging in sports or exercise.

Foot pain and dysfunction can force you to modify the way you walk and create significant stresses on the joints of your legs, hips, and lower spine. Your feet are the foundation for your entire body. Even without pain, foot dysfunction can cause your whole body to overcompensate, which can lead to back pain and even headaches.

No one is safe from foot problems. But older or overweight individuals, diabetics, and serious athletes and dancers who place great demands on their feet are more prone to foot disorders than others are.

The most common foot problem though is Pronation. In pronation, some of the bones of the foot drop to a less stable position because the foot arches are too weak to keep them in proper alignment. The arches themselves may be unnaturally stretched (“flat feet”), and stress on the entire foot increases. Another common problem — one that is often found along with pronation — is Plantar Fascitis, a stress irritation of the sheath of elastic tissues running nearly the entire length of the foot. If not treated, either condition can lead to progressive development of foot malfunction and discomfort.

Chiropractic or Physiotherapy can help overcome foot and ankle problems that can cause additional problems in other structures such as in your legs, hips, lower back. The practitioners can use a number of diagnostic tests, including examining your gait and foot function.  They will palpate (move) your feet and ankles to measure any limitations in range of motion to identify what is causing your pain, and determine the best course of treatment.

In addition, your practitioner may use Shockwave therapy, and recommend orthotics to help solve some of your foot problems. When your natural health practitioner take a close look at foot problems they can provide lifestyle counseling that can help reduce biological and psychological stresses on your body as a whole.

/by
, ,

Vancouver Island Health Clinic Endorses Lifestyle Changes to Control High Blood Pressure

If you’ve been diagnosed with high blood pressure you might be worried about taking medication to bring your numbers down; our Vancouver island health clinic endorses lifestyle changes to control high blood pressure.

Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.

Vancouver Island Health Clinic Endorses Lifestyle Changes to Control High Blood Pressure

Lifestyle Changes to Control High Blood Pressure

Here are some lifestyle changes you can make to lower your blood pressure and keep it down.

  • Make sure your blood pressure is under 140/90mm Hg. If your systolic pressure (the top number) is over 140, ask you doctor what you can do to lower it.
  • Take your high blood pressure medicine, if prescribed, every day. If you have questions, talk to your doctor.
  • Aim for a healthy weight. If you are overweight, carrying this extra weight increases your risk of high blood pressure.
  • Increase your physical activity. Do at least 30 minutes of moderate activity, such as walking, most days of the week. You can do 30 minutes in three 10 minute segments.
  • Choose foods low in salt and sodium. Most Canadians should consume no more than 2.4 grams of sodium a day. That’s about one teaspoon of table salt a day. For someone with high blood pressure, your doctor may advise less.
  • Read nutrition labels. Almost all packaged foods contain sodium. Every time you prepare or eat a packaged food, know how much sodium is in one serving. Keep a sodium diary. You may be surprised at how much sodium you consume each day.
  • Use spices and herbs instead of salt to season the food you prepare at home.
  • Eat more fruits, vegetables, grains, and low-fat dairy foods.
  • Make sure that you incorporate a small amount of “down time” each and every day.

Not only does our Vancouver island health clinic endorse lifestyle changes to control high blood press, but also encourages patient to incorporate massage and acupuncture as part of their new healthy lifestyles.

/1 Comment/by

12 Top Ingredients to Avoid in Personal Care Products | health care products victoria

12 Top Ingredients to Avoid in Personal Care Products | health care products victoria

The average personal care product contains about 12 chemicals: from shampoo and lotion to sunscreen and mouthwash. If you think there’s no cause for concern, think again, more than one-third of all personal-care products contain at least one ingredient linked to cancer, and less than 20 percent of the chemicals in personal-care products have been tested for safety.

12 Top Ingredients to Avoid in Personal Care Products:

12 Top Ingredients to Avoid in Personal Care Products | health care products victoria
12 Top Ingredients to Avoid in Personal Care Products

Prefixes – Ethyl, Methyl, Butyl or Propyl
What It Is: Parabens
Health Risks: Endocrine disrupters that mimic estrogen; linked to weight gain and breast cancer
Found In: Lotions and shampoos

Fragrance – DEHP, DHP, DBP 5, Dibutyl Phthalate
What It Is: Phthalates
Health Risks: Sperm damage, infertility
Found In: Nail polish, shampoo, deodorant, lotion

Dyes – Blue 1, Green 3, Yellow 5 & 6, Red 33
What It Is: Coal tar
Health Risks: Carcinogenic
Found In: Hair color, medicated shampoos

Triclosan, Chloro, Phenol, Irgasan
What It Is: Triclosan
Health Risks: Endocrine and thyroid disrupter; promotes antibiotic-resistant bacteria; bioaccumulates in the body
Found In: Antibacterial soap, shampoo, facial cleanser, toothpaste, deodorant

3-(4-methylbenzylidene)-camphor (4-MBC), octyl-methoxycinnamate (OMC), octyl-dimethyl-PABA (OD-PABA), bexophenome-3 (Bp-3), homosalate (HMS)
What It Is: Sunscreen chemicals
Health Risks: Estrogenic activity; enhances the potential for pesticides to penetrate the skin
Found In: Sunscreens

Polyethylene glycol (PEG, PPG, Cocoate), propylene glycol, polyoxyethylene, polyethoxyethylene, polyethoxyethylene mineral oil
What It Is: Petroleum byproducts
Health Risks: Carcinogen; liver and kidney effects
Found In: Lotions

Petrolatum
What It Is: Derivative of petroleum
Health Risks: Endocrine disrupter; carcinogen
Found In: Lotions

Lead acetate, thimerosal, mercurius solubilis, mercurius sublimates, mercurius corrosives, mercuric chloride
What It Is: Lead and mercury
Health Risks: Found in higher levels in women with breast cancer; neurotoxin
Found In: Hair color, wound treatments, artificial tears

Isobutene
What It Is: Propellant made from petroleum processing
Health Risks: Carcinogen
Found In: Moisturizer, shaving cream, foot spray, breath freshener

Placenta
What It Is: Placenta, placental enzymes, placental extract
Health Risks: Filled with hormones that upset your own balance and increase estrogen
Found In: Skin and hair conditioner

Hydroquinone
What It Is: Hydroquinone
Health Risks: Can cause a skin disease called ochronosis
Found In: Skin whitener

Nano zinc oxide <100mm
What It Is: Nanoparticles
Health Risks: The safety of nanoparticles has not been tested, but they can cross the blood/brain barrier and move along nerves.
Found In: Sunscreens, lotions

Many manufacturers list ingredients on product packaging and on their websites. Check the labels on your personal care products; if you see any of these 12 chemicals, it might be wise to limit the use of the product or to find a “organic” alternative.

Article highlights from Kelly Lerner and Alli Kingfisher; from Natural Home & Garden Magazine

/by
, , , ,

Jumpers Knee Treatment

Jumpers knee treatment Jumpers knee treatment is just one of many knee injury treatments offered at Diversified Health. Anyone can be a victim of a knee injury; whether you are a professional athlete, a weekend warrior or  just doing your day-to-day activities. The knee joint is unique in that it carries body weight at the same time as it provides flexibility and mobility and this construction predisposes the joint to risk of injury from sudden movement and repeated wear and tear.

What can cause knee injuries:

• Ligament Sprains – Overstretching  ligaments are bands of strong tissue that stabilize the knee joint together.

• Cartilage Tears – Pressure from twisting and turning during weight-bearing exercise

• Tendon Strains – This is an overuse injury commonly caused by repeated jumping or “jumpers knee”

• Footwear –ill fitting footwear can affect the way you walk and can place stress on the muscles and tendons around the knee joint.

• Frequency/intensity of activity – Any change such as jogging or playing tennis on a different surface can affect the knee joint.

Treatments for knee pain:

A health care practitioner at Diversified Health Clinic will assess your knee to determine the source of the problem and to develop an individual treatment program.  Depending upon the type and degree of injury, the program may include practices such as Acupuncture, Massage Therapy, Chiropractic and Physiotherapy.

Treatments can include manual adjustments, and modalities such as cold laser, shockwave therapy, ultrasound, graston technique or neuro-mechanical adjusting tool.

Returning to activity:

At Diversified Health Clinic we can provide a program to help prevent re-injury as you return to normal activities, including stretching exercises to regain flexibility around the joint and strength training to build up the muscle in the Rehab Gym.

Another element of the rehabilitation program is to retrain balance and coordination. A knee injury involves more than just stress and strain to the soft tissue. It also affects the tiny receptors in the muscles, ligaments and tendons that ‘tell’ you where your knee is positioned. These receptors send signals to correct balance and shift weight.

Whether you require a jumpers knee treatment or a sprain/strain treatment, Diversified Health Clinic will provide you with numerous options that will include exercise programs that will help you strengthen your muscles and get you back participating in the activities you love.

/by
, ,

The Problem with Running & Walking in 2012…an Evolutionary Point of View…by a Natural Health Practitioner

The problem with running and walking in 2012…  an evolutionary point of view…by a natural health practitioner

– Written by Nick Milton

For those of you who like to run or who have chosen a sport that involves running, it’s getting to that time of year when you’ll be increasing your activity more and more as the ever elusive spring gets closer to arriving.

From working with various athletes over the years I’ve become accustomed to seeing a wide range of problems in the upper and lower extremities.  When it comes to running, either in sport, or as a hobby in itself, it’s important to remember that some precautionary measures are vitally important, after all, we weren’t evolutionary designed to be walking or running on hard surfaces.

Fundamentally our feet and ankles work at their best walking or running on sand, vegetation and earth.  Hundreds of thousands of years ago we were running barefoot whilst hunting to survive, much as some tribes in Africa still do today.  These surfaces have more shock absorbing qualities and allow for the curves of our feet to mould around whatever we are stepping upon.  This in turn, takes the stress off our joints, their articulations and the muscles and ligaments which support them.  The truth is our bodies have not developed any new strategies to cope with all the hard surfaces which are common place these days, so we need to use our common sense to prevent it becoming a problem.  Even simple standing or walking for your job all day can cause problems in the long run.

The Problem with Running & Walking in 2012…an Evolutionary Point of View…by a Natural Health Practitioner

Photo Credit: paherald.sk.ca

Of course, doing an adequate warm up and being diligent about stretching pre and post activity will all help, but there are a few other things you should bear in mind.

As most healthcare practitioners and the more serious runners out there will tell you, it’s vitally important to have high quality and supportive footwear which can absorb some of the energy created whilst you’re pounding the pavement/concrete/tarmac.  If you are really serious about your sport I also highly recommend investing in custom orthotics which allows your individual foot shape to work at its absolute optimum.  The common misconception about orthotics is that they correct bio-mechanical problems when in fact they merely are designed to adapt to your particular foot shape and gait.  These things need to be assessed by a qualified individual who has access to the newest technology.  Orthotics off the shelf will simple not suffice, they are in fact (in my opinion) not likely to help you at all.

If you would like to prolong your activity in running or any other sport it is also extremely important to have your feet, ankles, knees, hips and spine checked for any bio-mechanical dysfunction.  It’s no different from having your teeth checked or taking your car for a tune up.  Please don’t be fooled by thinking that if there is no pain – then everything is fine, this thinking will increase your chances of injury and will prevent you from reaching your full potential.

The nerves which control the lower limb and its various muscles and joints originate from the lower back,and any pressure on them as they exit the spinal cord (which could be caused by something simple like poor posture) or on their course down through your pelvis and legs can cause a wide range of problems.  It’s highly important to insure this is not the case before embarking on prolonged periods of physical activity, as this will improve your co-ordination, proprioception, strength and reduce fatigue.

Did I also mention chiropractors don’t just specialize in backs? We recognize and advocate that it’s definitely a huge part i.e. to release pressure from the nervous system for best communication between brain and body.  Please understand that we also have very thorough training in orthopaedic problems and we spend years learning how to release tension from the joints, muscles and nerves of the extremities as well as the spine.  I promise you’d be surprised by how simple and effective our treatments are for these kinds of problems.

Here at Diversified Health we are well trained and superbly equipped to help you with all your health requirements whether that’s rehabilitation after an injury or prevention of it in the first place.  I certainly know which one I prefer!!

/by

Make the Switch to Natural Running Shoes

No matter your body type, fitness level or experience as a runner, the biggest factors in increasing your running performance and reducing common overuse injuries is learning how to run naturally, and wearing shoes with nearly level profiles.

For the past 30 years running shoes have been designed with thickly cushioned, built-up heels. This type of shoe forces the body to balance itself in an unnatural, backward-leaning position. Your toes are pointing downward, your weight is shifted rearward, and your back is arched back slightly. Basically, you’re body is trying to maintain balance while compensating for the lifted heel.

 If you’ve been running this way for years — and most people have — it’s likely the muscles and other soft tissue in your feet, lower legs and core will need to adapt before completely transitioning to a more natural gait in flat shoes. In particular, you will need to give your Achilles tendons and calf muscles time to adjust to level shoes.

The Achilles tendon acts like a large rubber band that stretches and recoils with every stride. If you’ve been wearing shoes with an elevated heel — including your everyday work and casual shoes — your Achilles tendon along with the calf muscle group is conditioned to a shorter range of motion. When you begin running in a level shoe like a Newton Running shoe, the Achilles tendon and calf muscles needs to stretch to accommodate for the 10-15mm distance that used to be taken up by an elevated heel.

If you abruptly transition from an elevated heel to doing all your mileage in a level shoe, you’re likely to feel some Achilles and calf muscle soreness. Instead, make the transition gradually: run less than a mile at a time just a couple of days per week. Work on your form and build strength in your feet, ankles and lower legs with the following tips:

Make the switch to natural running shoes

Make the switch to natural running shoes

Work on strength and balance:

  • Go flat as often as possible! Ease the transition on your Achilles and calf muscles by walking barefoot as much as possible. Wear flatter shoes even when you’re not running.
  • Do balancing drills. Stand on one foot with a mostly straight leg, lift the other foot off the ground at a 90 degree angle and close your eyes. If you can maintain balance for 30 seconds with your eyes closed on both sides, you may have enough strength be begin transitioning to level shoes. If you lose balance on either side, make this drill part of your daily regime. (Be sure to work on each foot.)
  • Do barefoot heel dips on a staircase. While holding on to a wall or railing, balance yourself with your metatarsal heads on the edge of the stair even with the ball of your foot. Slowly dip your heel below the plane of the stair, feeling the stretch in your Achilles and calf muscles and then slowly raise back up.

Increase the flexibility and range of motion in your feet and lower legs:

  • Do common wall stretches. Lean into a wall with your hands while flexing the lower calf with a flat foot. Do this with both a straight and bent knee and repeat a couple times per day after the muscles are sufficiently warm.
  • Increase the flexibility of your plantar fascia. While sitting in a chair, cross your leg over your knee and firmly push your fingers or a thumb into the center of the sole of your foot. Maintain that pressure and point your toes up and down to stretch the plantar fascia.
  • Focus on running form. Most runners have been overstriding and landing with a heel strike. A common mistake for people who are adjusting is over-striding and landing on the forefoot or toes in front of your body. This still causes too much braking and impact on the feet and lower legs. Try the following instead: march in place and notice how your foot lands relaxed under your body. You are lifting your foot and leg off the ground with your core muscles. Now simply fall forward,  lifting quickly. Shorten and quicken your steps, balancing on one leg at a time as you move forward.
  • Be relentless with running form drills. Accentuate specific aspects of good form drills and train your body to repeat specific movements while you are running. Skipping, bounding, high knees and butt kicks are easy form drills that and don’t take a lot of time. Don’t ignore these once your workout is complete.
  • Watch yourself run. Having a friend video your stride in your traditional shoes, your level shoes and while running barefoot on grass. Notice how your body moves differently in each scenario. Pay close attention to what you do while running barefoot. Are your feet landing under your mass? Are you running with a quick cadence and relatively short strides? Are you running with upright but slightly forward-leaning posture? Are you carrying your arms close to your body at about a 90-degree angle? Adopt this form in your new shoes.

Written by Danny Abshire: Danny Abshire is the author of “Natural Running” and the co-founder of Newton Running, a Boulder, Colo.-based company that makes shoes that promote an efficient midfoot/forefoot running gait. He has been making advanced footwear solutions for runners and triathletes for more than 20 years. For more, go to newtonrunning.com.

/by