Tips on Exercising Outside During the Summer

sky-wallpaper-bannerWe all love to spend time outdoors during the summer, but folks who spend many hours hiking, jogging, cycling, tennis, golfing or boating can experience a higher incidence of skin damage/skin cancer.

How can you enjoy activities and exercising outdoors this summer and be sun safe?

Don’t rely on products

Wear clothing that is specially made to protect from the sun’s UVA and UVB rays.  Always wear a  brimmed hat and sunglasses. (Make sure that the sunglasses block 90 to 100% of the sun’s UVA and UVB rays).

Use Sunscreen

For exercising outside, the higher the SPF in your sunscreen, the better. You should apply a full ounce (about a 3 tablespoons) every couple of hours, and more if you’ve been swimming or sweating!

Hydrate

One of the most important things to do is to stay hydrated and decrease your exercise intensity on extremely hot days.

The amount of water your body needs to stay hydrated depends on your body weight, body temperature, and the type of exercise you are doing.

For workouts of less than 1-1/2 hours, you should…

  • Drink about 500 mL of cool water 1 to 2 hours before you exercise.
  • Drink about 500 mL of cool water or a sports drink 15 minutes before you exercise.
  • Drink about 150 mL of cool water every 10 minutes during exercise.
  • Drink about 500 mL of cool water or a sports drink just after exercise.

Never get a sun burn

Avoid exercising and seek shade between 10 a.m. and 4 p.m. when the sun’s rays are strongest. If you spend a lot of time near water and sand, use extra caution as these surfaces reflect the damaging rays.

Following these few simple tips on exercising outside during the summer will  help to keep you safe and enjoying the great outdoors!

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Preventing & Reversing Osteoporosis

Preventing & Reversing Osteoporosis Guest Article by Dr. James Meschino

Recent evidence proves that specific dosages of Calcium, Vitamin D and the Icariin flavonoid (from the Epimedium Herb) can not only prevent osteoporosis, but also reverse bone loss in individuals who already have osteoporosis. In fact, the same dosages required to reverse osteoporosis are also the same dosages that prevent this disease.

Osteoporosis: The Magnitude of the Problem

Approximately one in four women and one in eight men over the age of 50 develop osteoporosis in our society. These are alarming statistic since 25% of individuals who sustain an osteoporotic hip fracture die within the first year from related complications. In Canada, more women die each year from the consequences of hip fractures than from the combined death rate from breast and ovarian cancer (Osteoporosis Society of Canada).

The real tragedy is that osteoporosis is 100% preventable, but its prevention requires optimal intake of certain nutrients, along with adequate physical activity. Sadly, most of your patients are not getting sufficient bone support nutrients.

Responsibility in Osteoporosis Prevention & Management

Chiropractors are viewed as “Bone Doctors” by their patients. As such, a great deal of the responsibility for the prevention and management of bone loss in your patients falls to you. In regards to nutrition, the following intake levels of calcium, vitamin D and icariin flavonoid have been shown to prevent osteoporosis and can even help patients with osteoporosis regain some of their bone density back.

Calcium 1500 mg
Vitamin D 1200-1400 IU
Icariin Flavonoi 60 mg (from Epimedium)

Recent Studies of Interest Showing Reversal of Bone Loss

1. The study by Hitz et al (2007) showed that supplementation with 1550 mg of calcium (from calcium carbonate) and 1400 IU of vitamin D increased bone density in men and women over the age of 50, who had already sustained a bone fracture previously. These individuals gained bone density in the neck of the femur (a critical site for life-threatening fractures) and spinal vertebrae.

2. The study by G. Zhang, L. Qin, Y. Shi. (July 2007) showed that supplementation with 60 mg of icariin could increase bone density in postmenopausal women. After two years of supplementation, bone mineral density at the hip (femoral neck) and lower spine (lumbar) increased by 1.6 and 1.3 per cent, respectively, in the icariin group, and decreased by 1.8 and 2.4 per cent, respectively, in the placebo group.

Other bone support nutrients of importance include:

Magnesium  500 mg
Vitamin C  1000 mg
Copper 2 mg
Zinc  15mg
Silica 2-3 mg
Boron 1.5 mg
B-50 Complex

Dr. James Meschino is the chief formulator for the Adeeva brand of products.  See his other health-related articles at: www.meschinohealth.com

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Hamstring Stretches | doctors victoria bc

Hamstrings are a group of three muscles at the back of the leg behind the thigh and have a lot to do with how flexible we are.  The hamstrings are involved in many of our daily activities, such as walking and running; so having tight hamstrings can put you at risk for back pain and injury.  Poor posture and a sedentary lifestyle are the main causes of tight hamstrings.

The first question is how do you know if your hamstrings are tight?

The “sit and reach” test measures lower back and hamstring flexibility.

Hamstrings Injuries | doctors victoria bcRemove your shoes and sit on the floor, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, any flat surface will work). Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a few seconds, and measure how far you have reached.

Adult Men – results in centimeters (cm)

  • Above 34 = Excellent
  • 28 to 34 = Above average
  • 23 to 27 = Average
  • 16 to 22 = Below average
  • Below 16 = Poor

Adult Women – results in centimeters (cm)

  • Above 37 = Excellent
  • 33 to 36 = Above average
  • 29 to 32 = Average
  • 23 to 28 = Below average
  • Below 23 = Poor

Here are two simple exercises you can do at home to help stretch your hamstrings. Remember to hold each stretch for at least 30 seconds and complete 3 repetitions of each stretch.

Stretching: Lying down

Hamstrings Injuries | doctors victoria bcLay flat on your back; bring up one leg at a time & hold onto the back of your thigh with one hand & the back of your calf with the other while using your hands to pull the leg towards you, keeping the knee bent. You will feel a strong stretch at the back of the middle of your thigh.  If you can’t reach your leg use a towel around your legs to pull your leg towards you.

Stretching: Seated

Hamstrings Injuries | doctors victoria bcSit on the edge of a chair with one leg bent and the other out in front of you. Lean forward keeping your back straight and your head up until you feel a stretch in the back of your thigh.

There are numerous exercises and stretches that will help increase your flexibility/strength and will help you avoid injuries.  Make an appointment with our healthcare practitioners and talk to them about appropriate stretches/exercises that are tailored specifically for you and your fitness level. The practitioners can assess any previous injuries or restrictions that you might be working with and set up an exercise plan that will work for you.

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Do I Need To Go To The ER?

Do I Need To Go To The ER? Twenty five years ago, doctors used to make house calls, but in the 21st century  the only option you have is to stay home, see your doctor during office hours,  use a walk-in clinic or go to the emergency. So how do you know if your symptoms are serious enough to warrant a trip to the local ER…. Here are some guidelines.

Heart attack symptoms:

These can include the “classic” symptoms of  chest, left arm, or jaw pain, as well as shortness of breath, sudden dizziness, weakness, nausea; or unexplained sweating and fatigue.

Stroke symptoms:

A sudden numbness or weakness in a limb or one side of your face, sudden speech difficulties, trouble seeing out of one or both eyes, unexpected dizziness, loss of balance or an excruciating headache.

Trauma to the head:

If you receive a blow to the head that results in loss of consciousness, a seizure, or vomiting even if your symptoms happen a few hours after you hit your head.

Loss of consciousness/fainting:

It might be nothing more than you forget to eat, but it could also signal a heart problem or stroke.

Broken bone:

If your  limb looks drastically misshapen or out of place,  with swelling and bruising, and are not able to bear weight on the injured area.

Bleeding:
Bleeding that doesn’t stop when you apply pressure for 20 minutes or a gaping wound where you can see muscle, or bone.

Disorientation/confusion:

This could be a sign of stroke, seizure, dehydration, and other major problems.

Burns:
A burn that covers an area larger than 5 centimeters, breaks the outer layer of skin or causes numbness.

Bite/puncture wound:

Any bite where the skin is broken needs to be looked at; you may need antibiotics or a tetanus shot.

Ongoing pain:
Severe pain halfway down your back on either side of your spine, could signal a kidney stone or infection, as well as severe abdominal pain which can be appendicitis.

Unexplained fever:
An ongoing fever that can’t be controlled with acetaminophen or ibuprofen, or if your fever is 105 degrees or higher.

Abscess/infection:

Any abscess that is greater than the size of a quarter with an area around it that’s red and swollen.

Remember that these are only guidelines, and if you are unsure, err on the side of caution and call your health care practitioner, or go to the emergency.

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How Much Money Do You Spend on Fitness?

fitness imagesMany of us spend a small fortune on gym memberships or personal trainers to get physically fit and active. There are four major types of fitness training; flexibility exercise, dynamic strength-training, static strength-training, and aerobic exercise; all of which can be fit into your daily schedule without spending large amounts of money.

Flexibility training provides a foundation for all other exercise types. These stretching exercises reduce your risk of injury and improve your flexibility. Try a Tai chi or yoga class, both will help to reduce stress and improve your balance.  Many recreation centres offer a first class for free, so take advantage of these free demonstration exercise classes.   Your local library’s will have exercise DVD`s that you can rent or download activities such as yoga and stretching exercises.

Dynamic strength training consists of  types of exercises that strengthen your muscles over a full-range of motion, as performing a bench press, leg press or situp.  Check with your healthcare practitioners, many clinics now have Rehab Gyms and as a patient you can use the facility at little or no cost.

Static strength-training helps you to maintain muscle strength and tone. Isometric exercises come in two types: sub-maximal and maximal. Sub-maximal exercises involve contracting your muscles such as holding a dumbbell steady with your arm fully extended. Maximal exercises involve contracting your muscles with all your strength, such as pushing against a wall.

Aerobic training strengthens your cardiovascular system by increasing the heart rate.  They should be performed for longer than 15 minutes and should maintain your heart rate at about 60 percent of your maximum heart rate. Examples of aerobic exercise include fast walking, jogging, and swimming.  Joining a walking group will keep you motivated, or try participating in community-sponsored fun run.  If you need a bit more of a team atmosphere try joining a volleyball or basketball league that plays at your local community center.

Staying connected to you community is a good way to keep fit mentally and physically at little or no cost to yourself; and will keep you moving while having a great time!

Remember that all activity counts towards being physically fit, so even tasks such as household chores, or gardening will help you keep fit.

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How Laser Therapy Works

klaserWhat is Laser Therapy?

Laser Therapy or “photobiomodulation”, is the use of specific wavelengths of light (red and near-infrared) to create therapeutic effects.  These effects include improving healing time, pain reduction, increased circulation and decreased swelling.  Laser Therapy has been widely utilized in Europe by physical therapists, nurses and doctors as far back as the 1070’s.

Cellular Effects of Laser Therapy

During Laser Therapy the infrared laser light interacts with tissues at the cellular level and metabolic activity increases within the cell, improving the transport of nutrients across the cell membrane.  This initiates the production of cellular energy ( ATP) that leads to a cascade of beneficial effects, increasing cellular function and health.

Laser Therapeutic  Effects

During each painless treatment laser energy increases circulation, drawing water, oxygen and nutrients to the damaged area.  This creates an optimal healing environment that reduces inflammation, swelling muscle spasms, stiffness and pain.  As the injured area returns to normal, function is restored and pain is relieved.

Patient benefits of Laser Therapy

Laser Therapy is proven to bio-stimulate tissue repair and growth.  The Laser accelerates the healing process and decreases inflammation, pain and scar tissue formation.  In the management of chronic pain Class IV Laser Therapy can provide dramatic results , is non-addictive and virtually free of side effects.

Numerous studies show that Class IV Laser Therapy can help with:

Tendinopathies | Osteoarthritis | Carpal Tunnel Syndrome | Myofascial Trigger Points | Tennis Elbow | Fibromyalgia | Burns | Ligament Sprains | Diabetic Neuropathy | Muscle Strains | Repetitive Stress Injuries | Plantar Fasciitis | Sports Injuries | Shoulder, Back & Knee Pain | Post-Traumatic Injury

Can it be used in conjunction with other forms of treatment?

Yes, Laser therapy is often used with other forms of treatment, including physiotherapy, chiropractic, massage therapy, acupuncture and even following surgery.  Other healing modalities are complementary and can be used with laser to increase the effectiveness of the treatment.

Please contact our health care practitioners to find out how a Class IV Laser can help you feel better, faster. The K- Laser, Class IV  Laser Therapy is Drug free, surgery free and pain free!

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8 Tips To Help Control High Blood Pressure

8 Tips To Help Control High Blood PressureHere are 8 lifestyle changes you can make to control your high blood pressure.

Watch your waistline

Blood pressure often increases as weight increases, so losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure.

Exercise

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure 4 to 9mm Hg.  If you haven’t been active, increasing your exercise level can lower your blood pressure within just a few weeks. Make sure to talk with your care practitioner about developing an exercise program that’s right for you.

Avoid being a “weekend warrior” , because those sudden bursts of activity could actually  put you at risk.

Eat healthy

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and limits saturated fat can lower your blood pressure by up to 14 mm Hg.

Reduce sodium

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.   Limit  your sodium intake to 2,300 milligrams (mg) a day or less. Remember to read food labels, and that processed foods are high in sodium.

Alcohol consumption

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and two a day for men.

Avoid tobacco products

We all know the dangers of smoking,  but did you know that the nicotine in tobacco products can raise your blood pressure by 10 mm Hg and for up to an hour after you smoke.

Sleeping

People who sleep five hours or less a night may be at higher risk of developing high blood pressure or worsening already high blood pressure.  Sleep helps your blood regulate stress hormones and helps your nervous system remain healthy. Over time, a lack of sleep can hurt your body’s ability to regulate stress hormones, leading to high blood pressure.

Reduce your stress

Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed such as work, family,or finances. Once you know what’s causing your stress, consider how you can eliminate or cope with stress in a healthier way such as getting a massage, acupuncture or start a yoga class.

As with any major health change, please consult a health care practitioner before you start your new health routine.

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What is Myofascial Pain Syndrome?

What is Myofacial Pain Syndrome?Myofascial pain syndrome is a chronic pain disorder.  With myofascial pain syndrome, the pain affects the connective tissue (fascia) of a muscle or group of muscles. With myofascial pain, there are areas called trigger points. A Trigger Point is a hyper-irritable spot within a taut band of skeletal muscle or muscle fascia which is painful on compression. These trigger points can refer pain to other areas and often restrict the flexibility of the affected muscle.  If left untreated, they can create new trigger points.

What are the symptoms?

The main symptom of myofascial pain syndrome is ongoing muscle pain, in areas such as the low back, neck, hips, and shoulders. You might feel the pain or the pain may get worse when you press on a trigger point. Symptoms of myofascial pain may include:

  • A muscle that is sensitive or tender when touched
  • Muscle pain that happens when pressure is placed on a trigger point
  • Pain that is aching, burning, stinging, or stabbing
  • Reduced range of motion in the affected area

People with myofascial pain syndrome often have other health problems, such as tension headaches, depression, sleep problems, and suffer from fatigue.

New Ways to Treat Myofacial Pain: 

eToims ~ Electrical Twitch Obtaining Intra-Muscular Stimulation (eToims) is aimed at alleviating pain and dysfunction caused by muscle and nerve injury.  It involves the use of an electric current to produce a twitch in the muscle that is strong enough to stimulate or excite the deep fibers of a muscle.  Basically “jump starting” the muscles to release, relax, and allow blood to follow to the muscles and nerve so that they can “breathe”.

Class IV K-Laser ~ Laser Therapy or “photobiomodulation”, is the use of specific wavelengths of light (red and near-infrared) to create therapeutic effects. During each painless treatment laser energy increases circulation, drawing water, oxygen and nutrients to the damaged area.  This creates an optimal healing environment that reduces inflammation, swelling muscle spasms, stiffness and pain.  As the injured area returns to normal, function is restored and pain is relieved.

IMS ~ Trigger point dry needling, also referred to as intramuscular stimulation (IMS) and/or intramuscular therapy (IMT) is an invasive procedure in which an acupuncture needle is inserted into the skin and muscle. Intramuscular therapy has been very successful for patients with chronic low back pain and sciatica symptoms.

Physiotherapy | Trigger Point Therapy

Trigger point therapy involves applying pressure to the trigger points for a sustained period, followed by passive and active stretch and heat where indicated. The goal is to deactivate the trigger points and teach the patient how to prevent and manage recurrences. When these approaches are combined with mobilization and posture retraining techniques provided by a physiotherapist they provide a long-lasting and patient-managed way to reduce pain and improve function.

Myofascial pain often goes away with appropriate treatment and life style changes. Please contact our healthcare practitioners and discuss what treatment is right for you.

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Minimize Sport Injuries in Children

Minimize Sport Injuries in ChildrenThere is always a certain amount of risk involved in participating in sports. A well-managed sports facility or venue provides children with a safe  environment to development, physically, emotionally and socially. However, accidents do  happen and children do get hurt. The most common sports injuries for children are sprains, strains, and abrasions, making up to 70 percent of all sports injuries to children.  More serious injuries such as fractures, broken bones, concussions account for about 20 percent of injuries.

Many sports injuries for children occur because of their limited degree of agility and the “controlled” chaos of children playing.  It is during this chaos where most of the falls and collisions occur, which can result in sprains, bruises and abrasions.

Each type of sport tends to have unquie injuries, such as soccer players tend to suffer from from sprains, bruises, knee, ankle and shin injuries. Tennis and baseball players have injuries to their elbows and wrists that result in pain, stiffness and reduced range of motion. Swimmers and skater can develop an overuse syndrome because of repetitive stress on particular joints.

To minimize serious injury determine your child’s physical maturation level and match your child’s size with an appropriate sport. Most  children’s sports are organized by age rather than physical skill. Slower maturing children are often at greater risk of injury because they are competing with peers who may be larger and physically more developed.

Diversified Health’s practitioners can help prevent sports injuries in children by having your child undergo a Pre-Participation Evaluation. This consists of a routine medical history and physical examination with emphasis on a neuromusculoskeletal evaluation.  The examination may uncover medical issues that may prevent the child from participating in a specific sport.

Another common sports injury is re-injury. Re-injury occurs when you return to the sport before an injury has healed.  Returning too soon, places stress on the injured area and forces the body to compensate for the weakness, which can put your child at risk for another injury.

Having children participate in sports is a great way to implement fitness into their daily lives. Whatever sport you choose make sure that it includes fun, fitness and safety.

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Keeping Joints Healthy

Keeping Joints HealthyThe best way to care for your joints is to keep them, your muscles, ligaments, and bones healthy and strong. At Diversified Health our practitioners know the benefits of a healthy lifestyle and by incorporating a few simply tips on joint care, your joints will remain healthy and strong.

Keep an eye on your weight

Keeping your weight within a healthy range is the best thing you can do for your joints. Weight-bearing joints, such as your knees, hips, and back, have to support your body weight.

Exercise

Exercise can help you maintain a healthy weight, so opt for low impact exercises such as swimming, yoga or bicycling. Eating a healthy balanced diet  will also help to maintain strong bones and muscles.

Another healthy tip is to stand as much as possible. Sitting at a desk all day, can increase joint pain and stiffness.  Change positions frequently, and take frequent breaks at work  – remember to stretch, or go for a short walk around the block or even around the office.  And always take the stairs!

Build muscles

Keep your muscles strong, they support your joints. If you have weak muscles, your joints will suffer, especially those in your knees, which  support your entire body weight. The smooth tissue called cartilage and synovium and a lubricant called synovial fluid cushion the joints so bones do not touch. Increasing age, inactivity and injuries from daily life can place wear and tear on your joints, so weight training exercises help build muscle and keep existing muscle and ligaments strong.

Check your posture

Standing straight protects your joints from your neck to your knees. Good posture also helps guard your hip joints and back muscles.

If your joints hurt, try ice

It helps relieve joint swelling and numbs pain. If you have a sore joint, apply a cold pack wrapped in a towel to the painful area for no more than 20 minutes.

If your joint pain is not going away or if it is getting worse, please contact our health care practitioners. Diversified Health has numerous treatment options including Class IV Laser, Shockwave Therapy, Hands Free Ultrasound and eToims.

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