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Painful Feet – Find Out Why?

Painful Feet - Find Out Why?Our feet are subject to “abuse” on a daily basis.  Foot pain can be due to ill-fitting footwear, injuries such as a sprain caused by a stretched or torn ligament, or a stress fractures of bones in the foot, which can result from accidents or overuse while engaging in sports or exercise.

The obvious symptoms of foot trouble is pain.  If you are limping, or avoiding placing weight on your heel or toes you need to find out why.  Feet are extremely complex structures composed of bones, joints, ligaments, muscles, tendons, nerves, blood vessels, and skin.  Even without pain, foot dysfunction can cause your entire body to overcompensate, which can lead to back and hip pain.

The problem with foot pain is that it can force you to modify the way you walk which creates significant stress on the joints of your legs, hips, and lower spine.  A common foot problem is Pronation.  If you pronate; some of the bones of the foot drop to a less stable position because the foot arch is too weak to keep them in proper alignment.  The arches themselves may be unnaturally stretched which places stress on the entire foot – this is known as “flat feet”.

Another common problem — one that is often found along with pronation — is Plantar Fascitis.   Plantar Fascitis is a stress irritation of the sheath of elastic tissues running nearly the entire length of the foot.  If not treated, both conditions can lead to progressive development of foot malfunction and discomfort.

Chiropractic and Physiotherapy can help overcome foot and ankle problems.  The practitioners can use a number of diagnostic tests and treatments, including examining your gait and foot function.  They will palpate 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.

These treatments can consist of Shockwave Therapy, Class IV-Laser,  eToims treatment, or orthotics. Our health care practitioners can provide lifestyle counseling/exercsies that can help reduce biological and psychological stresses on your body as a whole.

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Purchasing Vitamins On-Line

Purchasing Vitamins On-LineWhen you make a purchase on-line, you save time and money; but is purchasing vitamins the same as purchasing items like books or clothing.

Here’s what you need to know to when shopping on line for vitamins.

Always make sure the on-line store you will be shopping from uses SSL (secure sockets layer) which means that they encrypt sensitive information. Look for the locked padlock icon at the bottom of your browser window.

When shopping on line a little research goes along way. Learn about the merchants and look for reviews from other shoppers.  Ask if they have a representative that you can discuss issues such as the quantity and quality of ingredients, what type of “fillers” are being used, and what the correct dosage is.

Before you make any purchase ask questions: What is the return policy? How do they ship the item? How do they keep the temperature stable? Think of the questions that you would ask any sales associate when shopping at your favourite health food store.

When your item arrives, keep all the documentation and the original packaging. Make sure you check the expiration date, and that the seal is secure.  If you are not satisfied with your purchase, many companies require that the item is shipped back in the original packaging.

If you find a website that seems too good to be true, offering extremely low prices or large quantities …STOP… these are red flags that you need to investigate this company further. There are numerous rogue websites selling counterfeit over-the-counter and prescription drugs that look like regular store websites.

Make sure that you know what dosage is save for your health concerns, especially if you are already taking additional supplements or medicine!  For example:

~Too much calcium. High levels of calcium in the blood can cause inflammation of the blood vessels

~Too much copper – Can have a pro-oxidant effect, damaging your tissues and cells.

~ High levels of manganese – Many formulas contain too much manganese, which can cause insomnia.

Before taking any new supplement, contact your health care practitioner to discuss the effects and benefits of your new regime.

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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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Could Coffee Combat Mouth and Throat Cancer?

Written by Michael Wood

Drinking more than 4 cups of caffeinated coffee a day could reduce your risk of dying from mouth and throat cancer.  It was shown that those that drink over 4 cups a day’s risk was cut by half compared to those who either didn’t drink coffee, or those who only occasionally drink it.  This doesn’t mean that if you aren’t drinking that much coffee you should immediately up your amount and should only be taken as positive news for those already doing so.

There have been several studies in the past that have suggested that coffee drinking is linked to reduced levels of mouth and throat cancer.  Further, it is believed that it isn’t the caffeine in coffee that leads to the reduced risk, but all the rich antioxidants, polyphenols and similar compounds that help to combat cancers forming.

Data was collected from a study known as the Cancer Prevention Study II, where data has been collected by the American Cancer Society (ACS) since 1982, which included a whole host of lifestyle and health information from almost 100,000 men and women, including their consumption of coffee and tea.  Over the course of 26 years follow-up, 868 died from mouth and throat cancer when originally none of the participants had any form of cancer.

When tea and coffee consumption was analyzed alongside the deaths as a result of mouth and throat cancer, it was discovered that those who drank more than 4 cups of coffee a day had a 49% lower risk of death from those cancers compared to those who drank less coffee or none at all.  Further to this, the link was not affected by a person’s gender, or either their tobacco or alcohol usage.

Diagnosing mouth and throat cancer

The problem with both mouth and throat cancers is that they are hard to diagnose in the early stages of development and symptoms don’t usually appear until the cancer is advanced; they can sometimes also be misdiagnosed as something else such as toothache or other dental problems.  There is a bigger risk of contracting either types of cancer if you are a regular smoker or heavy alcohol drinker.

Signs of cancer developing can sometimes be spotted during routine dental check ups by dentists and dental hygienists.  It’s for this reason why it’s important to make sure you are visiting your dentist every 6 months – dentists also suggest that you should give yourself an oral examination using a mirror once a month to look for symptoms.  Symptoms to look out for are mouth sores that fail to heal and pain in your mouth that doesn’t go away.

So I should up my coffee?

The researchers are not recommending that people now go out and start drinking 4 cups of coffee a day; however those that already do can take some good news out of the discovery.  Much more research needs to be conducted on whether coffee could be used as a form of cancer prevention.  Especially considering that there has been a fair amount of debate recently on the pros and cons of drinking coffee, more recent information suggests that the benefits could

Michael regularly writes on behalf of dental insurance provider AXA PPP healthcare on a number of health and wellbeing topics.

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At The First Sign Of A Migraine…

At The First Sign Of A Migraine...Migraines can cause debilitating pain, which can lead to a decline in your quality of life and in severe cases, depression. Incorporating a healthy lifestyle with a few simple preventative techniques may stop some migraines before they start.

Self-treatment will not always work, but here are a few tips that may  help reduce the severity of your next migraine.

At the first sign of a migraine:

Remove yourself from your current activity and seek a quite darkened room. Migraines often increase sensitivity to light and sound.

Apply hot or cold compresses to your head or neck.  Ice packs will numb pain, while a hot pack or heating pad will help relax tense muscles.

Apply gentle pressure to your scalp or temples, which will help alleviate muscle tension.

Drink a caffeinated beverage; in small amounts, caffeine can help relieve migraine pain in the early stages.

Healthy Lifestyle:

Daily exercise will encourage your body to release certain chemicals that block pain signals to your brain. These chemicals can help alleviate anxiety and depression, which can make migraines worse. Remember that exercising too vigorously can trigger migraines.

Stress and migraines often go hand in hand, so simplify your life where you can. Delegate what you can, and divide large tasks into manageable chunks – use your time wisely.  If you feel overwhelmed, take a break, try to relax with deep breathing.  This requires inhaling and exhaling slowly and deeply for a minimum of 10 minutes every day.  This type of deep breathing will also help to relax your muscles.

Getting a good nights sleep will also help to avoid migraines. Make sure that you are waking up and going to bed at the same time every day, including weekends, and minimizing distractions in your bedroom by not watch television or working in bed.

Keep a migraine diary – this will help you find out what triggers your migraines. Note when a migraines starts, what you were doing at the time, how long they last and what, if anything, provides relief. Eventually you may be able to prevent migraines by changing patterns in your daily life.

Migraine diagnoses:

While no specific test can determine whether your headaches are migraines, you can help your practitioner make a diagnosis by keeping a migraine diary.  Your migraine journal should include the location, severity, frequency, and duration of your headaches. You should also make note of any prescribed medications you are taking.

Lifestyle choices can help reduce the frequency and severity of your migraines, as well as medication. However, there are other forms of treatment which include massage, acupuncture, chiropractic, Laser and eToims.  Please talk with our health care practitioners to decide which type of treatment is right for you.

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6 Tips To Prevent Chronic Back Pain

6 Tips To Prevent Chronic Back PainA healthy back is straight, moves easily and is free of pain.  The most common area for chronic back pain is the lower back; also called the lumbar spine.

Back pain is defined as either acute or chronic. Practitioners diagnose low back pain as acute if it lasts less than a month and is not caused by serious medical conditions. If the pain persists, it is considered chronic back pain. Almost 20 million (2 in 3) Canadians will have at least one episode of back pain in their lifetime.

Warning Signs of Chronic Back Pain?

  • If the pain lasts longer than month.
  • The pain can be anywhere in the back. It can be in one area only or spread across a wide area.
  • Your back might be stiff and the muscles swollen. This combination of pain, stiffness and swelling is called inflammation.
  • Some injuries will cause muscles spasms in the back, and pain or weakness in a leg.

Back pain can develop anywhere from the neck to the lower spine. The pain can be localized or spread across a wide area and radiate from a central point. Muscle spasms may occur at the site of the pain. Some people also get pain or weakness in a leg as a result of back injury.

What causes Chronic Back Pain?

  • Poor posture is the most common cause of back pain.
  • Injury due to lifting heavy objects is also a frequent cause of back pain.
  • Being overweight and not exercising enough can increase your risk of back injury.
  • If your back is weak you can get back pain when you get upset or feel stressed.
  • Some types of arthritis can cause chronic back pain.

How to prevent Chronic Back Pain

  • When you lift a heavy item keep it as close to your body as possible. Keep your back straight and use your legs to do the lifting.
  • Use helpful devices such as a cart to carry your grocery bags.
  • Maintain a healthy weight to avoid putting extra stress on your joints.
  • Be aware of your posture
  • Wear shoes that support your feet; this will help keep your back and legs straight.
  • Sleep on a firm mattress and support your neck properly with pillows.

Disciplines that treat Chronic Back Pain – Acupuncture | Chiropractic | Massage | Physiotherapy

Treatments for Chronic Back Pain – eToims | Laser | Spinal Decompression | Shockwave Therapy

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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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What causes sciatica?

sciatic-nerveSciatica and associated nerve pain is caused by different types of pressure on or damage to the sciatic nerve in the lower back or buttocks – the sciatic nerve connects nearly the whole of the skin of the leg, the muscles of the back of the thigh, and those of the leg and foot to provide feeling and movement, so any pressure on this nerve can cause considerable, debilitating pain.

Pain from sciatica can change: it can be shooting/burning/sharp, non-stop, or intermittent. Pain is usually only felt on one side of the body. Some people complain of intense and acute pain. Others experience a numb and weak feeling in their leg. Sneezing, coughing, straining, bending, or lifting can make it worse.

What can causes sciatica?

Something as simple as bad posture, muscle strain or spasm, being overweight, or sleeping on a mattress that is too soft can put pressure on or damage the sciatic nerve.

A herniated disc, know by most of us as a “slipped disc”, is an even more serious, chronic condition where tremendous pressure on the sciatic nerve by one of the spinal discs that serves as cushioning between the vertebrae. The disc doesn’t slip – instead it ruptures, and the gel that makes up the disc intrudes on the spinal nerve or sciatic nerve. The result is severe pain and even loss of mobility.

Often hereditary, this condition can result in months of lost productivity while the disc heals and inflammation subsides. Unfortunately, ruptured discs are prone to do the same thing again, but with a careful rehabilitation plan including exercise, weight loss and other treatments and practices, it is possible to help prevent this condition from becoming chronic and debilitating.

How to treat sciatica and nerve pain

Often, lifestyle changes such as losing weight are the most common method for dealing with sciatica and nerve pain.

Sciatica and nerve pain can be treated with a combination of treatments, including:

  • Decompression Table
  • eToims
  • massage
  • physiotherapy
  • Class IV K-Laser Therapy

Topical ointments such as Traumeel and nutritional supplements can also help with inflammation.

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Fluid Lifestyle Presents – Two Ignite Retreats

stowelbarnI am excited to launch this years offering of not just one, but two Ignite Retreats!

June 15 and 16 will be Ignite Spirit, an urban retreat, on Sleeping Dog Farm (outside Victoria) and will delve into encaustics and writing with groove and yoga as the movement accompaniment.

Sept 19-22 is Ignite Soul and will profile Living in the Buddha Zone meditation, yoga, pilates, groove dance and the field to table cooking experience amidst the stunning setting of Stowel Lake Farm and community.

Unleash your energy, activate your inspiration, learn, stretch and dance into joy. Experience the peaceful setting and deep beauty of Stowel Lake Farm, an organic farm and wellness centre on the south end of sun drenched Saltspring Island.  Ignite your inner fire with creativity and movement.

Please have a peek at the website for all the details and to view our fantastic video of last years retreat www.fluidlifestyle.ca.

Cory Judge has been passionate about personal health and fitness for years. She holds a degree in Environmental Studies and Geography from UVIC, but found her path led outside the mainstream and into the entrepreneurial world of artisan design.

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