It’s estimated that 30 percent of adults and 66 percent of adolescents are regularly sleep-deprived. This isn’t just a minor inconvenience: staying awake can cause serious bodily harm. Claudia Aguirre shows what happens to your body and brain when you skip sleep.
Lesson by Claudia Aguirre, animation by TED-Ed.
The herpes family of viruses includes 8 different viruses: herpes virus 1 through 8 (HHV1 – HHV8). The herpes viruses are a group of contagious virus that can be passed from person to person through direct contact.
Human herpes virus 1
HHV1 infections are contagious cold sores that are spread from skin-to-skin contact with an infected person through small lesions in the skin. The HHV1 virus is spread through sharing eating utensils, razors, tooth brushes, towels, kissing etc. from a person who has an active lesion.
Human herpes virus 2
HHV2 can cause genital herpes, a sexually transmitted infection spread through skin-to-skin contact.
Human herpes virus 3
HHV3 can cause chickenpox. It can also cause a recurrent virus infection called herpes zoster or shingles. The shingle lesions generally appear on one side of the body and are often painful.
Human herpes virus 4
HHV4 known as the Epstein-Barr virus is the major cause of mononucleosis. It is a contagious infection that is transmitted through saliva, coughing, sneezing, etc. with an infected person.
Human herpes virus 5
HHV5 is know as cytomegalovirus, which can cause mononucleosis. It can be sexually transmitted and cause problems to newborns, and in people with weaken immune systems, and can cause hepatitis.
Human herpes virus 6
HHV6 causes roseola, which is a viral disease of young children in which a fever and a rose-colored rash occur in measles, typhoid fever, and syphilis.
Human herpes virus 7
HHV7 is related to HHV6. Like all the herpes viruses, they are so common that most of the worlds population has been infected at some point.
Human herpes virus 8
HHV8 has recently been discovered in tumors (Kaposi’s Sarcoma) of people suffering from AIDS.
There is currently no cure for the herpes viruses. Once a person has the virus, it remains inactive in the nerve cells until something triggers it to become active again. However, treatments such as acupuncture can relieve symptoms and shorten the healing time.
Written by Mandy Oaklander
Two alternative therapies get a boost of scientific legitimacy in a new study published in the Annals of Internal Medicine.
Acupuncture, the ancient practice of needle insertion, and the Alexander Technique, a program that teaches people how to avoid unnecessary muscle tension throughout the day and improve posture, coordination, balance and stress, are two complementary therapies often used to help treat neck pain. Treating it is often difficult, and it’s common for people to seek out alternative therapies.
The researchers wanted to see how well two of these worked. They assigned 517 people, all of whom had neck pain for at least three months (and sometimes many years), to the standard care for neck pain, which involves prescription medications and physical therapy. Some of the patients were assigned to also receive one of two extra treatments: a dozen 50-minute acupuncture sessions or 20 private Alexander Technique lessons—which focus on teaching people how to move their body to avoid or correct muscular pain.
A year after the start of the study, people in the groups doing acupuncture and the Alexander Technique had significant reductions in neck pain—pain was assessed by questionnaire—compared to those who just got usual care. Both groups reported about 32% less pain than they had at the start of the study, which is far greater than the 9% typically associated with physical therapy and exercise. The interventions also gave people in the groups more self-efficacy, which were linked to better pain outcomes.
The study adds to growing evidence suggesting that acupuncture is effective against pain; a landmark review in 2012 involving almost 18,000 people with chronic pain concluded that acupuncture was better than standard care and sham acupuncture (which proved the effect is not due to placebo of simply sticking needles in the body.)
“You get a two-fold effect with acupuncture for pain: a natural pain-relieving effect and an anti-inflammatory effect,” says Jamie Starkey, lead acupuncturist at Cleveland Clinic’s Center for Integrative Medicine, who was not involved in the new study.
Acupuncture manipulates the nervous system, she says, activating the release of pain-relieving endorphins. “With neck pain patients, a lot will get steroid injections or take a non-steroidal anti inflammatory, like ibuprofen or a prescription medication,” says Starkey. “Those medications or injections have an anti-inflammatory effect on the body, but the acupuncture needles can do that naturally.”
The influx of new research has helped legitimize alternative therapies like acupuncture, says Starkey. “That’s really brought acupuncture to the forefront of people’s minds and attention, and physicians are a lot more willing to refer their patients to an acupuncturist.”
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.
Their work is the first to scientifically confirm that this ancient Chinese practice is beneficial in treating mild to moderate hypertension, and it indicates that regular use could help people control their blood pressure and lessen their risk of stroke and heart disease.
“This clinical study is the culmination of more than a decade of bench research in this area,” said Dr. John Longhurst, a University of California, Irvine cardiologist and former director of the Samueli Center. “By using Western scientific rigor to validate an ancient Eastern therapy, we feel we have integrated Chinese and Western medicine and provided a beneficial guideline for treating a disease that affects millions in the U.S.”
Longhurst and his UCI colleagues Dr. Peng Li and Stephanie Tjen-A-Looi conducted tests on 65 hypertensive patients who were not receiving any hypertension medication. Separated randomly into two groups, the subjects were treated with electroacupuncture – a form of the practice that employs low-intensity electrical stimulation – at different acupoints on the body.
In one group of 33 receiving electroacupuncture on both sides of the inner wrists and slightly below each knee, the researchers found a noticeable drop in blood pressure rates in 70 percent of participants – an average of 6 to 8 mmHg for systolic blood pressure (the high number) and 4 mmHg for diastolic blood pressure (the low number). These improvements persisted for a month and a half.
Also in this group, the team identified significant declines in blood concentration levels of norepinephrine (41 per cent), which constricts blood vessels and increases blood pressure and glucose levels; and renin (67 per cent), an enzyme produced in the kidneys that helps control blood pressure. In addition, the electroacupuncture decreased aldosterone (22 per cent), a hormone that regulates electrolytes.
No consequential blood pressure changes were found in the group of 32 who received electroacupuncture at other acupoints along the forearm and lower leg.
Although the blood pressure reductions in the first cohort were relatively small – mostly in the four to 13-mmHg range – the researchers noted that they were clinically meaningful and that the technique could be especially useful in treating systolic hypertension in patients over 60.
“Because electroacupuncture decreases both peak and average systolic blood pressure over 24 hours, this therapy may decrease the risk for stroke, peripheral artery disease, heart failure and myocardial infarction in hypertensive patients,” Longhurst said.
Participants were treated at UCI’s Institute for Clinical & Translational Science. Study results appear in Medical Acupuncture.
The biggest running event of the year in Victoria BC is just around the corner: the annual GoodLife Fitness Victoria Marathon.
The marathon weekend features four different races: the Marathon, the Half Marathon, 8K Road Race, and the Thrifty Foods Kids Run. The race weekend also includes a Victoria Marathon Race Expo. The Expo is free and open to the public to view over 40 exhibitors featuring sponsors, souvenirs, merchandise, running apparel and accessories, nutritional and fitness products, samples, interactive displays, as well as a speakers series.
Marathon training is a big commitment, incorporating training that is mental, physical and emotional. Training and preparing for a marathon happens months before race day, however, the 48 hours before a race can help or hinder your run; here are a few last minute tips to help you reach your goal on the day of the run.
~ Change as little as possible from your normal routine.
~ Don’t drink alcohol or caffeine the night before your race as it can have a dehydrating effect.
~ Don’t do any work that involves heavy lifting, bending, or kneeling.
~ Trim and clip your toenails to prevent them from hitting the front of your shoes, which can lead to bloody or black toenails.
~ No massages 48 hours before the marathon. A massage will release toxins stored in your muscles and move them into your circulatory system, which is not good, on the day before your marathon.
~ Be sure to run the day before the race. Taking a day off two days before the race will leave you refreshed, where as a day off immediately preceding the race can often results in the opposite effect leaving you feeling sluggish thee next day.
~ Leave plenty of time to get to the race by planing your route to make sure you get to the race start early. Remember there will be thousands of people trying to do exactly the same thing.
~ Review your strategy by going over the course map and your goals for the race.
~ Get organized & plan ahead: Lay out your running gear the night before race day. Also make sure you pack essential items such as the Race Bib number, safety pins, race timing chip, running outfit, (including any extra clothing), watch, smartphone etc.
~ Don’t shower on race day as it removes the body’s essential oils which help keep you cool and can help prevent dehydration.
~ When you’ve crossed the finish line, received your medal and photo opt keep moving for approximately 15- 20 minutes to allow your body to warm down slowly.
On race day, it’s all about believing in yourself, and all the hard training you’ve done and being thankful for the journey.
With so many approaches to running and fitness, you want to be sure that you find just the right group: whether that’s 5K, running a 6 minute mile or training for a marathon. Running groups usually ask for a nominal annual fee which covers the cost of weekly coaching. Here are some ideas to get you started on finding a running group that’s right for you.
Location
Make sure that the location, time of day and day of the week work for you. If you have a long commute or it’s at an inconvenient time or day; there’s a good chance that you will sabotage yourself and stop going. Most running groups have a weekly training session, and then a long run during the weekend.
Coaching Style
The coach’s training style will have a large influence over the runners and is an important step in determining if a particle running group is for you. Are you looking for strictly training, or are you looking for a social aspect? Does their training approach work with what your needs are? Is the trainer patient with beginners, and are they motivating the seasoned runners? Most running groups will let you do 1 or 2 classes with them before you join.
All Levels
Make sure your running group can work with everyone in the class. You should be looking for flexibility in the group, as well as making sure that your specific needs will be met. Make sure your running group promotes other activities such as swimming or cycling: cross-training is important to keep your body healthy and injury free. If you have any medical limitations, or are recovering from an injury, make sure to ask if they can tailor the classes to include your healing time or physical restrictions.
Do You Race?
Pick a group that likes to race and that has many different race options. The range should include 5Ks, 8Ks, 10Ks, half marathons and marathons. It’s a great way to keep yourself motivated.
Access to Healthcare Practitioners
As with any sport, accidents and injuries happen. It helps if your running group is knowledgeable about healthcare practitioners that deal with running injuries; such as local Massage Therapists, Physiotherapists and Chiropractors, and can refer you to these professional if needed.
Check your local running store for information on running groups – they’ll be able to direct you to a group that’s right for you.
Check out part two of our Choose to Move campaign, which highlights the difference physiotherapy can make, and the positive role it plays in helping people live fuller, more active lives.
Written by: Jennifer Cohen / Health.com
Wearing the wrong shoes can cost you more than just a few blisters
Summertime is the perfect season to start a running program. With the sun shining, there’s simply no reason to not lace up your sneaks and hit the road. But before you get started, learn the five mistakes every beginning runner makes. And skip them!
Starting too fast
The most common mistake new runners make: going too hard, too fast. By not easing into it, you end up exhausted much sooner than expected, and the tail end of your run becomes a wind-sucking session. This can make running seem too hard, which can lead you to quit your program all together.
Solution: The key is pacing yourself; running is a sport in which progress is especially slow and gradual. If you’re running outside, downloading a pacing app like RunKeeper can help you keep track of your speed. Start off at a moderate pace, and gradually increase throughout your run. This will make for not only a more enjoyable run, but it’s also the key to building endurance.
Wearing the wrong shoes
Maybe you’ve heard this one before, but it’s worth repeating. You may think because your feet feel okay, and you’re not getting blisters, you’re in the clear. But poor-fitting shoes can cause all sorts of unexpected problems: ankle pain, hip pain, even shoulder pain, and so on. This is why I think of the wrong shoes as the “silent killer” of running programs.
Solution: The best advice is to sidestep this from the get-go. Hit your local running store and have them fit you for the proper shoes. They will look at your gait and see what areas of your feet take on the most pressure while you walk and run. The right shoe will take your runs to a whole new level.
Setting unrealistic goals
It’s very easy to get caught up in what others are doing and try to match up with them, especially when it comes to running. But remember: the only person you should be competing against is yourself. If you’re a brand new runner, trying to run a 5k straight through right off the bat is likely going to leave you feeling discouraged. It’s okay—even recommended—to start with an even smaller goal, like running a mile. And then move forward from there.
Solution: Start with a realistic program that will help you build the strength and endurance to reach your running goal. For example, start with a run/walk program that allows you to take rests in between each set of running. Over time, you’ll build the endurance to run all the way through with no breaks.
Fueling improperly
A car can’t run without gas, right? It also probably won’t run very well if you fill it with water. This is exactly the way you should be thinking about fueling yourself for a run. New runners often find that one day, they feel like a million bucks on their run, but then the next, it feels like all progress has gone out the window. Often the difference is proper food and water.
Solution: Everybody is different, so you’ll have to experiment a bit to find out what works best for you, but there are some tried and true solutions that work for most.
If you have 1 hour or less before your run, eat a small mixture of protein, carbohydrates and fats. This could be a slice of whole wheat bread with peanut or almond butter spread on top.
If you have 2 hours, eat a meal that includes larger portions of protein, carbohydrates and fats. This could be eggs, bacon, and a slice of whole wheat toast.
If you’re going on a longer run, you can bring some energy gels for the road, but I find it easier and healthier to just snag a pack of your kid’s fruit snacks. My kids and I love Fruigees since they’re a natural, organic option and made with only fruits and veggies. This is a super efficient snack that will give you that quick punch of natural sugar to help you keep going, without upsetting your stomach.
Heel Striking
You may have heard the term, but many people don’t know what this is or how to fix it. By over striding (landing on your heel first), you are opening yourself up to injury, such as shin splints.
Solution: Aim to land mid-sole. Your stride may have to shorten up to achieve this, but you’ll be happy you did in the long run (pun intended)!
We are excited to showcase the value of physiotherapy and how it can help you get back to being active, and doing what you love. Whether that’s going for a leisurely walk, playing with your children at the park, or mountain biking through the trails, the possibilities of what you could be doing are limitless.
Every day physiotherapists enhance the lives of British Columbians. As highly trained medical professionals, they offer innovative treatments, and programs that empower their patients to live healthier, more active lives. And…you don’t need a doctor’s referral to see one!
Get inspired to take action. See the difference physiotherapy can make.
