The Days Before The Big Race

running-shoes_13602015Whether you are a seasoned runner or a first timer, here are some tips to help you stay organized and keep you relaxed… which will help you run a better race.

The days before the race:

  • Keep to your regular schedule, eat correctly, hydrate and get sleep.
  • Re-read your race package and double check that you have everything you need.
  • Will it be cold/warm on race day? Will it be windy or raining? Find out the weather conditions and follow the forecast in the days before the race.
  • Research the route you will be running.  Find out what type of terrain you will be running on, as well as how many hills there are on the route and when they happen in the race.
  • Have a good idea on the size of the race population so that you can prepare yourself to stand in a crowded race corral with hundreds or thousands of participates.
  • Expect the unexpected –  What if your shoe comes untied or you have to go the bathroom or you get a blister.  By preparing for these scenarios, you’ll have a specific plan in place.

The night before the race:

  • Make sure that everything you need for the morning is ready to go. Pack your race bag, lay out your clothes and runners and know what time you need to leave the house.
  • The night before,  go to bed at a reasonable hour for you to get plenty of sleep so that you’ll feel good the next morning.

Race day:

  • Allow yourself plenty of time to travel to the race start area,  check in, and warm up – factoring in the large crowds and street closures.
  • The race start area will be chaotic. At the start of the race there will be lots of people running shoulder to shoulder  in a small space. You will have to navigate around slower runners while faster runners are overtaking you. Being prepared for this, and do not get swept along with the crowd and start off at a pace that is too fast for you. Take a few minutes to find your pace.

After the race:

  • Cool down
  • Stretch
  • Hydrate
  • Celebrate!!!!
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Local 5K, 10K, & Marathons Happening in May & June

marathon-runners-580x387Victoria BC is known for its  scenic beauty and great temperate weather. So, if you are a runner, Victoria is a little slice of heaven.  There are Marathons, Half marathons, 10K’s, 5K’s, and Fun Runs almost year round. No matter what your physical ability: there is an event for everyone.

Below are a few of the runs that are taking place during May and June.

Harriers Elk/Beaver Ultras | May 14, 2016

The fast and flat 10 kilometer trail circuit around Elk and Beaver Lakes is considered as one of the premiere races of its type in North America. Runners complete 10 laps for the 100K division, 8+ laps for 50 Miles and 5 laps for 50K while walkers complete 4 laps for 40 km. The First-Time Marathoners will complete 4+ laps.

Oak Bay Half Marathon |  May 29, 2016

The Oak Bay Half Marathon is a Victoria classic! This run features a half marathon, a 10km route and a half marathon relay option.

Runners can expect to experience all that Oak Bay has to offer as they take on an extremely scenic course with a good portion of ocean front running. The race itself attracts a field of casual to elite local runners and has been steadily growing year after year.

Victoria Spring Sprint- 21st Annual Victoria Brain Tumour Walk | May 29, 2016

When you register and fund-raise for Spring Sprint, you join a nation-wide movement  transforming the future for brain tumour patients and families. This means funding critical research into the cause of and cure for brain tumours. It also means ensuring the 55,000 Canadians living with the disease have access to Support and information programs that are uniquely needed.

Victoria Goddess Run | June 5, 2016

The Victoria Goddess Run is a women’s running event with a 5k, 10k, and half marathon option. The three runs all happen on the same day and are the culmination of a three day Goddess festival featuring a number of speakers and activities happening in conjunction with the race expo and pick up.

CFB Esquimalt Navy Run |  June 19, 2016

The Navy Run – 10k, 5k and kids fun run is a family-oriented, inclusive community event. The Navy run routes start and finish at CFB Naden in Esquimalt. Runners follow looped courses that take them through the streets of Esquimalt. Even the kids can get in on the challenge! Involve the children and discover a fitter family lifestyle. Get excited about improving your health. Do it because you can!

Raymond James Father’s Day Run/Walk for Prostate Cancer | June 19, 2016

Raymond James Father’s Day Walk Run is a fun, family-friendly event, hosted on Father’s Day, that raises awareness and funds for free programs and services for all Vancouver Island men and the families that love them. The event is a timed 10 Km Run and a 5 Km Family Walk / Run, followed by brunch and live entertainment.

MEC Victoria Race THREE | June 26, 2016

The third Victoria MEC race happens out at Royal Roads. This run steps things up offering the first half marathon of the season along side the usual 5k and 10k runs.  MEC Victoria, with the support of CRD Regional Parks, is pleased to present Race THREE: stunning routes through Royal Roads and surrounding area.

Regular running helps to reduce your risk of  heart disease, type 2 diabetes and stroke.  Running will also help  boost your mood, so get out there, start running and be safe!

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EWG Sunscreen Hall of Shame

sunscreenArticle from Environmental Working Group

There are a lot of sunscreens on the market: some good, some bad and then the shameful.

Those in the last category are not only a waste of money and time but also potentially harmful. Here are our picks for products to banish from your beach bag.

  • Spray sunscreens can be inhaled, and they don’t cover skin completely.
  • SPF values above 50+ try to trick you into believing they’ll prevent sun damage. Don’t trust them. SPF protection tops out at 30 to 50.
  • Oxybenzone can disrupt the hormone system.
  • Retinyl palmitate may trigger damage, possibly cancer.

11 Worst Spray Sunscreens

These sunscreens are aerosol sprays with SPFs above 50+ and the harmful additives oxybenzone and retinyl palmitate.

Banana Boat Clear UltraMist Ultra Defense MAX Skin Protect Continuous Spray Sunscreen, SPF 110
Coppertone Sport High Performance AccuSpray Sunscreen, SPF 70
Coppertone Sport High Performance Clear Continuous Spray Sunscreen, SPF 100+
CVS Clear Spray Sunscreen, SPF 100
CVS Sheer Mist Spray Sunscreen, SPF 70
CVS Sport Clear Spray Sunscreen, SPF 100+
CVS Wet & Dry Sunscreen Spray, SPF 85
Neutrogena Fresh Cooling Sunscreen Body Mist, SPF 70
Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 100+
Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 70
Neutrogena Wet Skin Sunscreen Spray, SPF 85+

12 Worst Sunscreen Lotions

These sunscreen lotions claim SPFs above 50+ and contain oxybenzone and retinyl palmitate.

Banana Boat Sport Performance Sunscreen Lotion, SPF 100
Coppertone Sport High Performance Sunscreen Lotion, SPF 100
Coppertone Sport High Performance Sunscreen, SPF 75
Coppertone Sport Sunscreen Stick, SPF 55
Coppertone Ultra Guard Sunscreen Lotion, SPF 70+
CVS Sport Sunstick Sunscreen, SPF 55
CVS Sun Lotion Sunscreen, SPF 100
CVS Sun Lotion Sunscreen, SPF 70
Neutrogena Ultra Sheer Daily Liquid Sunscreen, SPF 70
NO-AD Sunscreen Lotion, SPF 60
NO-AD Sunscreen Lotion, SPF 85
Ocean Potion Protect & Nourish Sunscreen Lotion, SPF 70

Click here to read the complete article and to find out how they picked the Hall of Shame.

To find out which sunscreens you should be using; and to see if your sunscreen made the cut, click here.

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Safety Rules for Runners

running-shoes_13602015Most running safety rules are common sense; and by taking a few precautions while out running  you can avoid getting injured or becoming a victim.  Here are a few steps to stay safe on your next run:

Before you start:

Take a moment and give yourself a safety check.  Are your shoes tied? Do you have ID? Are you familiar with the route? During your run, watch out for uneven sidewalk, roots, rocks and branches.  Always avoid running alone in unpopulated or heavily wooded areas and avoid unlit routes. Carry a fully charged cell phone and always call police if you see something or someone suspicious.

Leave word:

Make sure your friends or family know your running routes and inform someone of which route you are running.

Night Running:

Make yourself visible! Wear light or bright colored clothing that are highly visible; think about wearing a reflective vest for your night time or early morning runs.

Cars:

Many drivers are distracted, so don’t assume that they see you. Be sure to make eye contact with drivers at street crossings, and always be extra careful of stopped cars waiting to make a turn. Stop and wait until they make the turn, or run behind them.  Always run on the side of the road or the sidewalk where you are running facing traffic.

Cyclists:

Watch out for cyclists and other runners. If you’re approaching a runner or cyclist, communicate with them and let them know which side you’re passing them on.  Before you stop or turn around on a trail, always look over your should to avoid a potential collision with an oncoming cyclist or passing runner.

Listening:

Avoid using iPods or wearing headphones—you need to be able to hear approaching vehicles, cyclists and people. If you must use headphones, run with the volume low and with ear-buds, just use one.

What to Carry:

Put your driver’s license in your pocket or wear an ID tag on your shoe and it’s always a good idea to have a small amount of cash on you, in case of emergency.

If a location or person makes you feel uncomfortable, trust your instincts, and remove yourself as quickly as possible.

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Is Shockwave Therapy Right For Me?

shockwave therapyShockwave Therapy is a non-surgical treatment of soft tissue, bone, and joint pain.  Shockwave treatments send high-energy mechanical pulses to an injured area. These high-energy mechanical pulses stimulate the breakdown of scar tissue, improves blood circulation, and decreases inflammation; which helps speed up healing and recovery times.

Shockwave therapy can help in the treatment of:

Heel spurs / Plantar fasciitis / achilles tendonitis / Tennis elbow / chronic muscular pain / Bursitis / Patellar tendonitis / Jumpers knee / Stress fractures /Lumbar & cervical spine injuries

During a Shockwave  treatment, a high-intensity sound wave interacts with the tissues of the body, effectively reinjuring the area on a cellular level and breaking up scarring that has penetrated tendons and ligaments.  The controlled reinjuring of tissue allows the body to regenerate blood vessels and bone cells.  The resulting revascularization leads to faster healing, reversal of chronic inflammation, stimulation of collagen and a return to pre-injury activity levels.

Shockwave therapy enhances the healing process, fights inflammation, and eliminates pain by:

  • Extracorporeal Shockwave Therapy (ESWT) sending high-energy mechanical pulses to the treatment area.
  • These high-energy mechanical pulses stimulate the breakdown of scar tissue and fibroblasts in the targeted area thus improving blood circulation in the area
  • These pulses also initiate metabolic activity and an inflammatory response that promotes and stimulates healing.

Shockwave Therapy is particularly good at pain management by stimulating a metabolic reaction in the affected tissue, which induces an analgesic reaction which blocks pain messages.  Shockwave therapy also stimulates the production of collagen. These newly created collagen fibers become more dense and stiff and creates a firmer and stronger structure.

Shockwave therapy increases blood circulation,  promotes and accelerates the recovery of injured tissue and stimulates the body’s repair mechanisms, with damaged tissue gradually regenerating and eventually healing.

To find out more about Shockwave therapy, please contact our health care practitioners at 250-382-0018.

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What are the benefits of walking?

bigstockphoto_running_5360616.s600x600Article by The Registered Massage Therapists’ Association of British Columbia. 

Walking, what is it?

Walking is easy on the joints and gets your heart pumping. It’s easy to do, inside or outside and costs almost nothing.

What are the benefits of walking?

  • Improves cardiovascular fitness by strengthening your heart
  • Improves bone health
  • Lower risk of Type 2 diabetes and heart disease
  • Reduce stress and symptoms of depression
  • Improves physical ability and reduces risk of physical disability in older adults

Who should/can do it?

  • Walking is great for any age and any skill level!

How to do it safely?

  • Proper footwear is a must!
  • Invest in a walking or running shoes with good ankle and arch support and a cushioned sole.

How often can you/should you do it?

  • Brisk walking counts as a moderate intensity activity. It should make you feel warm and slightly winded, and increase you heart rate.
  • Follow the Canadian Physical Activity Guidelines. Aim for 150 minutes or more each week of moderate to vigourous intensity activity if you are an adult, or 60 minutes a day if you are under 18 years of age.
  • You can accumulate 150 minutes per week or 60 minutes daily by doing 10 to 15 min intervals of brisk walking a day.

Goal Setting

  • Work up from a low intensity to higher intensity by increasing your stride length and your speed.
  • Start out at your normal walking pace and gradually increase the amount of time that you walk, the speed at which you walk, or both on a daily or weekly basis.
  • Every try speed walking? A good walking speed is 4.5-6.5 km per hour (2-4mph). Once you hit 6.5 km/h, it gets more difficult because it feels like you should probably turn it into a run. Doing a proper speed walk can help at higher speeds.
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7 Signs You Need Acupuncture This Spring

acupunctureWritten by Sara Calabro

Spring is here! Yes! Except for the fact that many people don’t feel so hot this time of year.

The flu is—knock on wood—mostly behind us.  Allergies have not quite exploded yet. So, why do so many of us feel off in the early days of spring?

You can kindly thank your Liver!

In acupuncture theory, humans are viewed as microcosms of the natural world that surrounds them. Seasons—particularly the transitional periods, when we move from one season to the next—factor significantly into how we feel.

Each season is linked with an organ system in the body, and spring’s system is Liver. This means that the Liver, as it adjusts to taking over the seasonal reigns, is especially vulnerable.

When the Liver is vulnerable, the functions throughout the body for which the Liver is responsible have a tendency to get out of whack.

Eventually, spring can become a time when the Liver and its associated functions thrive. However, during this transitional period, when the Liver is still finding its footing, certain symptoms commonly show up. Acupuncture improves these symptoms by restoring balance to the Liver system.

Here are seven signs that your Liver may need some acupuncture love:

You feel extra tense

In acupuncture, Liver is the system that’s responsible for smooth flow throughout the body. When the Liver is not functioning optimally, things like emotional stress, rigid posture, shallow breathing, and jaw clenching may become exacerbated.

You have headaches and other aches and pains

When things aren’t flowing smoothly, we start to experience what acupuncturists think of as stagnation-type symptoms. These include pain, and specifically pain that feels like pressure, tightness or restriction. Tension headaches and menstrual cramps are commonly worse this time of year.

Your muscles are really stiff

The Liver and its associated system, Gallbladder, nourish the body’s connective tissue, tendons and ligaments. You may notice increased stiffness, tension or tightness in your muscles and joints in the coming weeks.

You feel irritable and frustrated

Are you feeling more annoyed than charmed by the springtime sound of chirping birds? The emotional symptoms associated with Liver imbalances mimic the physical stagnation that happens. You may notice yourself feeling extra irritable or frustrated, perhaps more easily annoyed. There’s an emotional stuckness that can take hold in spring.

Your fuse is shorter than usual

All organ systems in acupuncture have an associated emotion. Liver’s emotion is anger. A healthy dose of anger helps complete a balanced emotional profile. However, when the Liver isn’t appropriately keeping things in check, there is a tendency for anger to rise up. Along with feeling irritable, you may have a harder time than usual controlling your anger.

Your digestion is messed up

Healthy digestion is heavily dependent on consistent and smooth movement throughout the whole body. When the Liver fails to maintain flow, digestive disturbances can easily occur. There’s also the whole brain-gut connection. When emotional stress is higher than usual, digestive function naturally declines.

To read the complete article – click here.

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What is Laser Therapy?

klaserLaser therapy is a non-invasive medical treatment that uses a specific type of light that is turned into very specific wavelengths. Laser stands for: Light Amplification by Stimulated Emission of Radiation.

This type of laser therapy utilizes red infrared light on areas of injury or wounds in order to mend the soft tissue and give relief from acute and chronic pain.

Photons (a particle that carries energy proportional to the radiation frequency) of light energy are absorbed by the injured cells, and transformed into biochemical energy within those cells. This converted energy increases the production of new proteins needed for cellular repair.

Lasers modalities are classified according to their power output:

  • Class 3b—maximum of 500 milliwatts/0.5 watts
  • Class 4—anything over 500 milliwatts/0.5 watts

Power is a crucial factor when it comes to laser therapy. Power is measured in watts. A higher-powered laser is a brighter light, and  can produce more energy per unit of time. When it comes to doing laser therapy treatment, a higher-powered laser (Class 4) provides the benefit of having a brighter light, which penetrates deeper into the tissues, which enables the practitioner to treat deep-seated pain conditions.

The Class IV K-Laser used at Diversified health utilizes these three infrared wavelengths, allowing for deep penetration into the body.

  • 800 nanometers penetrates the deepest
  • 905 nanometers most efficiently targets the hemoglobin molecule
  • 970 nanometers most efficiently stimulates micro-circulation in the tissues

Some conditions that may typically be treated by laser therapy include:

  • Acute injuries, such as strains, sprains, knee and neck pain and shoulder injuries
  • Repetitive-use injuries such as carpal tunnel syndrome and tendonitis
  • Traumatic injuries, such as post-motor vehicle accident with cervical back strain/sprain
  • Chronic issues such as frozen shoulder, arthritis and fibromyalgia pain

Laser therapy treatments help the body to stimulates the production of ATP (a molecule that carries energy), and the cells use this energy to bring in nutrition and remove toxins. It also stimulates formation of collagen which is needed to repair injured tissue, and decreases pain by stimulating nerve cells, which block pain caused by inflammation.

Laser light increases the formation of blood vessels and increases circulation, while also increases the effectiveness of the lymphatic system by reduce swelling and bruising.

If you have any questions about how the Class IV K-Laser can help your injury or condition, please contact the clinic at 250-382-0018.

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Prebiotics and Probiotics

www.marksdailyapple.comResearch shows the “gut” does more than just process food and fluids.  We have zillions of microorganisms living and thriving in our bodies which help defend against infections. To make sure your immune system can cope with the stresses of everyday life you need a healthy level of probiotics and prebiotics in your body.

After the age of 2, your gut flora becomes static. The bacteria that has been living within you from birth is now part of your genetic make-up and cannot be changed. There are over 10,000 unique species of good bacteria in our digestive system. Each of us has a unique number of bacteria that are as distinctive as a fingerprint.

What is a probiotic – The World Health Organization defines probiotics as “live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host.”

Probiotics are found in fermented foods such as yogurts (with live, active cultures), sauerkraut, and pickles. Fermentation is the process of adding yeast to a food to change its structure, by breaking down sugars and starches.

Foods containing high amounts of probiotic include:

  • Yogurt (with live cultures)
  • Kimchi (a spicy fermented cabbage)
  • Dark chocolate
  • Pickles
  • Some soft cheeses (such as Gouda)
  • Sourdough bread
  • Fruits such as bananas and tomatoes
  • Vegetables like artichokes, green beans, leeks
  • Whole-grain breads
  • Honey

Most probiotics are destroyed by our stomach acid. Only a fraction, about 1% makes it to the intestines to grow. So a good rule of thumb is to choose a probiotic with the largest number of different organisms and the largest number of total organisms (bacteria or CFUs, probiotics are measured in CFU’s – colony forming units)

  • 10 different organisms, 40 Billion CFU
  • 10 different organisms, 200 Billion CFU
  • 8 different organisms, 450 billion bacteria
  • 8 different organisms, 900 billion bacteria

One of the most popular ways to introduce probiotics to your diet is by eating yogurt. It’s the live bacteria in the food you eat that make it full of healthy probiotics. Since heat destroys the bacteria, make sure the label on the yogurt says live or active cultures. Most yogurts are pasteurized, which kills the bacteria. Those yogurts with live cultures add them back in after the pasteurization process.

What is a prebiotic – Prebiotics are “the food” for probiotics. Taking prebiotics helps probiotics work more efficiently and stimulate the growth of bacteria. Prebiotics are found in fruits, vegetables, such as garlic, leeks, onions, and bananas.

How are these bacteria identified? The genus is the first word in a bacterium’s name; it’s the large group to which the bacteria belongs. The species is the type of individual bacteria. Some bacteria have several strains, or differentiations of the species, and this is identified by the last part of the name. Here are a couple examples of common bacteria:

  • Lactobacillus bulgaricus can be found in many yogurts and soft cheeses. It helps to convert lactose and other sugars into lactic acid.
  • Streptococcus thermophilus is a friendly bacteria are also used to make yogurts and cheeses.
  • Lactobacillus acidophilus helps convert lactose into lactic acid
  • Bifidobacteria is a family of bacteria that help prevent and treat various gastrointestinal disorders and infections.

Our health depends on factors such as what we eat and drink, how much stress is in our daily lives, and how much activity and exercise we get; taking prebiotics and probiotics will help keep our intestines healthy and help maintain our immune system.

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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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