Thank you to everyone who dropped by to say hello during the Mt. Pleasant Fall Fair! The beautiful weather seemed to draw out tonnes of people. It was fun to chat with neighbours and enjoy the festivities. All in all, I would say the day was a great success!
Starting this month, we have a new Registered Massage Therapist joining the Lifewise Team. Please give a warm welcome to Michelle Mohamed when you are in the office next. Michelle will be available for appointments on Tuesdays and Wednesdays from 2-8pm. If you are interested booking an appointment, please give Mark or Neive a call at the front desk – they will be happy to help you set up a time.
Hope everyone is enjoying this lovely, mild autumn!
Yours In Health,
Dr. Karen Baker
Friday, October 5, 2012
Enlightening Facts about Sleep!
Dr. Karen Baker, BSc, DC
Having trouble sleeping lately? The real problem could be light and your exposure to it at the proper times of day to ensure a full restful night’s sleep.
The body’s biological clock, which regulates our sleep-wake cycles, is strongly affected by light, especially bright light such as sunlight.
Many shift workers have problems sleeping because their work schedules conflict with their bodies’ natural sleep-wake cycle cues. Melatonin, a hormone produced by the pineal gland in the brain, affects both our desire to sleep and the quality of our sleep. Darkness enhances melatonin production, while light inhibits it. Therefore, shift workers may experience extreme drowsiness at work and suffer from insomnia when they actually settle down to get some sleep during daylight hours.
The same is true for many elderly people who do not get outdoors much and therefore, lack an adequate amount of light each day. One of the major health complaints for the over 65 population is difficulty sleeping. Brightening the level of light in their homes during the day and early evening hours may alleviate the major cause of their sleep distress!
Because bright lights can disturb the normal production of melatonin, and interfere with your ability to get a good night’s sleep, make sure your bedroom is completely dark. Use light-blocking shades, lined curtains or even an eye mask to block out all light, including a night light and bright clock radio lights, because even a dime-sized area of light shining anywhere on the body can affect the production of melatonin and interfere with restful sleep!
Dr. Karen Baker, BSc, DC
Having trouble sleeping lately? The real problem could be light and your exposure to it at the proper times of day to ensure a full restful night’s sleep.
The body’s biological clock, which regulates our sleep-wake cycles, is strongly affected by light, especially bright light such as sunlight.
Many shift workers have problems sleeping because their work schedules conflict with their bodies’ natural sleep-wake cycle cues. Melatonin, a hormone produced by the pineal gland in the brain, affects both our desire to sleep and the quality of our sleep. Darkness enhances melatonin production, while light inhibits it. Therefore, shift workers may experience extreme drowsiness at work and suffer from insomnia when they actually settle down to get some sleep during daylight hours.
The same is true for many elderly people who do not get outdoors much and therefore, lack an adequate amount of light each day. One of the major health complaints for the over 65 population is difficulty sleeping. Brightening the level of light in their homes during the day and early evening hours may alleviate the major cause of their sleep distress!
Because bright lights can disturb the normal production of melatonin, and interfere with your ability to get a good night’s sleep, make sure your bedroom is completely dark. Use light-blocking shades, lined curtains or even an eye mask to block out all light, including a night light and bright clock radio lights, because even a dime-sized area of light shining anywhere on the body can affect the production of melatonin and interfere with restful sleep!
Immune System Down? Try a Massage!
Dennis Newhook, RMT
Researchers from the Cedars-Sinai Department of Psychiatry and Behavioural Neurosciences in Los Angeles have recently published a study investigating the effects of massage therapy on the immune system - their findings were promising. Although the study size was small, results indicated that this area warrants further investigation.
In this study, subjects received 45 minutes of massage therapy; afterwards blood taken before and after the treatment was compared. This analysis showed reduced blood levels of cortisol and arginine vasopressin (a hormone linked to cortisol release) following treatment. Elevated cortisol plays a huge role in the stress response. It can also lead to elevated blood glucose levels (involved in diabetes), decreased bone formation (a factor in osteoporosis), and decreased immunity.
Study participants were also found to have decreased levels of cytokines following treatment. Cytokines are proteins released by white blood cells when the body is under stress or senses danger. Reduced levels of cytokines play a role in helping people manage inflammatory or autoimmune conditions in which the body's immune system overreacts, and the body begins attacking itself.
We already knew that massage can help improve circulation, alleviate muscle tension and pain, and is a great relaxation technique; now, it looks as though the benefits are even more significant..
This study was published in the October issue of the peer-reviewed Journal of Alternative and Complementary Medicine.
Did you know CANADIAN researchers are also investigating the effects of massage and other complementary treatments? You can read more about the Holistic Health Research Foundation of Canada on their website: www.holistichealthresearch.ca.
Dennis Newhook, RMT
Researchers from the Cedars-Sinai Department of Psychiatry and Behavioural Neurosciences in Los Angeles have recently published a study investigating the effects of massage therapy on the immune system - their findings were promising. Although the study size was small, results indicated that this area warrants further investigation.
In this study, subjects received 45 minutes of massage therapy; afterwards blood taken before and after the treatment was compared. This analysis showed reduced blood levels of cortisol and arginine vasopressin (a hormone linked to cortisol release) following treatment. Elevated cortisol plays a huge role in the stress response. It can also lead to elevated blood glucose levels (involved in diabetes), decreased bone formation (a factor in osteoporosis), and decreased immunity.
Study participants were also found to have decreased levels of cytokines following treatment. Cytokines are proteins released by white blood cells when the body is under stress or senses danger. Reduced levels of cytokines play a role in helping people manage inflammatory or autoimmune conditions in which the body's immune system overreacts, and the body begins attacking itself.
We already knew that massage can help improve circulation, alleviate muscle tension and pain, and is a great relaxation technique; now, it looks as though the benefits are even more significant..
This study was published in the October issue of the peer-reviewed Journal of Alternative and Complementary Medicine.
Did you know CANADIAN researchers are also investigating the effects of massage and other complementary treatments? You can read more about the Holistic Health Research Foundation of Canada on their website: www.holistichealthresearch.ca.
Why Children Need Outdoor Playtime
Dr. Karen Baker, BSc, DC
Children and adolescents spend far fewer hours playing outside than they did in past decades. Free time, which was once filled with hours of unstructured play in the backyard or park, is now consumed by structured sports and inside sedentary activities such as TV, video games, computers and the Internet.
Think that unstructured outdoor play is just all fun and games or a waste of time? Think again! Scientists are discovering that outside free play offers immense benefits for a child’s growing mind and body. Benefits include decreased risks of cancer, heart disease, attention deficit hyperactivity disorder (ADHD), obesity and depression.
Outdoor free time also appears to slash incidences of colds and flu.
Researchers at Children’s Hospital of Philadelphia, Penn., stress the importance of encouraging young children, especially preschoolers, to engage in ‘active, unstructured, outdoor play.’
Parents and daycare providers should use language and words that engage children in physically active outdoor play involving movement. To this end, experts suggest using the word ‘play’ with preschoolers to encourage movement and exercise.
Outdoor play should be encouraged not only for its effects on physical health, but also for its benefit to a child’s well-being. (Arch Pediatr Adolesc Med 2005; 159:46).
Dr. Karen Baker, BSc, DC
Children and adolescents spend far fewer hours playing outside than they did in past decades. Free time, which was once filled with hours of unstructured play in the backyard or park, is now consumed by structured sports and inside sedentary activities such as TV, video games, computers and the Internet.
Think that unstructured outdoor play is just all fun and games or a waste of time? Think again! Scientists are discovering that outside free play offers immense benefits for a child’s growing mind and body. Benefits include decreased risks of cancer, heart disease, attention deficit hyperactivity disorder (ADHD), obesity and depression.
Outdoor free time also appears to slash incidences of colds and flu.
Researchers at Children’s Hospital of Philadelphia, Penn., stress the importance of encouraging young children, especially preschoolers, to engage in ‘active, unstructured, outdoor play.’
Parents and daycare providers should use language and words that engage children in physically active outdoor play involving movement. To this end, experts suggest using the word ‘play’ with preschoolers to encourage movement and exercise.
Outdoor play should be encouraged not only for its effects on physical health, but also for its benefit to a child’s well-being. (Arch Pediatr Adolesc Med 2005; 159:46).
Thursday, August 30, 2012
Better Body: Inside & Out
4-week Holistic Nutrition Workshop w/ Elaine Brisebois
Wednesday Evenings ~ Sept 12th – Oct 3rd 7pm - 8:30pm ~ $197
Looking and feeling great begin with what you put in your body. Join Elaine this month to learn how to: Eat in a way that is deeply satisfying, delicious and nourishing to your body, mind and spirit; Avoid the 3pm crash that sends you running for coffee and sweets; Radiate youthful, glowing skin from the inside out; Lose those stubborn 10 pounds and maximize your digestion; Get rid of the bloat so you can fit into your “skinny jeans” without having to unbutton them after your eat; Kick cravings and sugar addiction to the curb for good; Lose the “on-a-diet” mentality so that you can love your life and your food.
Curriculum
Week 1: Say good-bye to dieting forever!
Eat REAL food to get real and lasting results, Food shopping with confidence, Avoiding “health-food” traps
Week 2: Good-bye bloated belly – hello sexy midriff!
How to implement the #1 tool for weight-loss and improved digestion; Keeping your gut happy and healthy; Detoxification & Cleansing
Week 3: Roadmap to glowing skin
Kicking the sugar habit to the curb; Combating food addictions and cravings; Avoiding the 3pm slump.
Week 4: Mindful eating and calming your inner life
Structuring your day for maximum results; Clearing self-sabotaging behavior; Lifestyle tips and practices that will set you up for success
Get the accountability you need to stay on track. Elaine will give you weekly feedback on how to make improvements in your diet. Food journals will be provided in the first session.
Space is limited - Call now to reserve you spot.
4-week Holistic Nutrition Workshop w/ Elaine Brisebois
Wednesday Evenings ~ Sept 12th – Oct 3rd 7pm - 8:30pm ~ $197
Looking and feeling great begin with what you put in your body. Join Elaine this month to learn how to: Eat in a way that is deeply satisfying, delicious and nourishing to your body, mind and spirit; Avoid the 3pm crash that sends you running for coffee and sweets; Radiate youthful, glowing skin from the inside out; Lose those stubborn 10 pounds and maximize your digestion; Get rid of the bloat so you can fit into your “skinny jeans” without having to unbutton them after your eat; Kick cravings and sugar addiction to the curb for good; Lose the “on-a-diet” mentality so that you can love your life and your food.
Curriculum
Week 1: Say good-bye to dieting forever!
Eat REAL food to get real and lasting results, Food shopping with confidence, Avoiding “health-food” traps
Week 2: Good-bye bloated belly – hello sexy midriff!
How to implement the #1 tool for weight-loss and improved digestion; Keeping your gut happy and healthy; Detoxification & Cleansing
Week 3: Roadmap to glowing skin
Kicking the sugar habit to the curb; Combating food addictions and cravings; Avoiding the 3pm slump.
Week 4: Mindful eating and calming your inner life
Structuring your day for maximum results; Clearing self-sabotaging behavior; Lifestyle tips and practices that will set you up for success
Get the accountability you need to stay on track. Elaine will give you weekly feedback on how to make improvements in your diet. Food journals will be provided in the first session.
Space is limited - Call now to reserve you spot.
Posture Perfection
Karen Baker, BSc, DC
Posture ranks at the top of the list when you are talking about good health. It is as important as eating right, exercising, getting proper rest and avoiding potentially harmful substances like alcohol, drugs, and tobacco. Without good posture, you cannot really be physically fit. Ideally, our bones stack on top of each other: the head rests directly on top of the spine, which sits directly over the pelvis, which sits directly over the knees and ankles. But if you spend hours every day sitting in a chair, if you hunch forward or balance your weight primarily on one leg, the muscles of your neck and back have to carry the weight of the body rather than it being supported by the spine. The resulting tension and joint pressure can affect you not only physically, but emotionally, too, -- from the predictable shoulder and back pain to headaches, short attention span, and depression.
Poor posture distorts the alignment of bones, chronically tenses muscles, and contributes to stressful conditions such as loss of vital lung capacity, increased fatigue, reduced blood and oxygen to the brain, limited range of motion, stiffness of joints, pain syndromes, reduced mental alertness, and decreased productivity at work. According to the Nobel Laureate, Dr. Roger Sperry, "the more mechanically distorted a person is, the less energy is available for thinking, metabolism, and healing."
The most immediate problem with poor posture is that it creates a lot of chronic muscle tension as the weight of the head and upper body must be supported by the muscles instead of the bones. This effect becomes more pronounced the further your posture deviates from your body’s center of balance. If you carried a briefcase with your arms outstretched in front of you, it would not take long before the muscles of your shoulders would fatigue; carrying the briefcase far away from your center of balance places undue stress on your shoulder muscles. If you held the same briefcase down at your side, your muscles would not fatigue as quickly, because the briefcase is closer to your center of balance and you are using the structures of your skeleton more efficiently. In some parts of the world, women can carry large pots full of water long distances back to their homes. They are able to do this without significant effort because they balance them on the top of their heads, carrying them at their center of balance and allowing the strength of their skeleton to bear the weight, rather than their muscles.
Correcting bad posture and the physical problems that result can be accomplished by eliminating as much "bad" stress from your body as possible. Bad stress includes all the factors, habits, or stressors that cause your body to deviate from your structural center, such as from a poorly adjusted workstation, from not having your seat adjusted correctly in your car, or even from carrying too much weight around in a heavy purse or backpack. And by applying "good" stress on the body in an effort to move your posture back toward your center of balance. This is accomplished through a series of exercises, stretches, adjustments, and changes to your physical environment, all designed to help correct your posture. Getting your body back to its center of balance by improving your posture is critically important to improving how you feel
Karen Baker, BSc, DC
Posture ranks at the top of the list when you are talking about good health. It is as important as eating right, exercising, getting proper rest and avoiding potentially harmful substances like alcohol, drugs, and tobacco. Without good posture, you cannot really be physically fit. Ideally, our bones stack on top of each other: the head rests directly on top of the spine, which sits directly over the pelvis, which sits directly over the knees and ankles. But if you spend hours every day sitting in a chair, if you hunch forward or balance your weight primarily on one leg, the muscles of your neck and back have to carry the weight of the body rather than it being supported by the spine. The resulting tension and joint pressure can affect you not only physically, but emotionally, too, -- from the predictable shoulder and back pain to headaches, short attention span, and depression.
Poor posture distorts the alignment of bones, chronically tenses muscles, and contributes to stressful conditions such as loss of vital lung capacity, increased fatigue, reduced blood and oxygen to the brain, limited range of motion, stiffness of joints, pain syndromes, reduced mental alertness, and decreased productivity at work. According to the Nobel Laureate, Dr. Roger Sperry, "the more mechanically distorted a person is, the less energy is available for thinking, metabolism, and healing."
The most immediate problem with poor posture is that it creates a lot of chronic muscle tension as the weight of the head and upper body must be supported by the muscles instead of the bones. This effect becomes more pronounced the further your posture deviates from your body’s center of balance. If you carried a briefcase with your arms outstretched in front of you, it would not take long before the muscles of your shoulders would fatigue; carrying the briefcase far away from your center of balance places undue stress on your shoulder muscles. If you held the same briefcase down at your side, your muscles would not fatigue as quickly, because the briefcase is closer to your center of balance and you are using the structures of your skeleton more efficiently. In some parts of the world, women can carry large pots full of water long distances back to their homes. They are able to do this without significant effort because they balance them on the top of their heads, carrying them at their center of balance and allowing the strength of their skeleton to bear the weight, rather than their muscles.
Correcting bad posture and the physical problems that result can be accomplished by eliminating as much "bad" stress from your body as possible. Bad stress includes all the factors, habits, or stressors that cause your body to deviate from your structural center, such as from a poorly adjusted workstation, from not having your seat adjusted correctly in your car, or even from carrying too much weight around in a heavy purse or backpack. And by applying "good" stress on the body in an effort to move your posture back toward your center of balance. This is accomplished through a series of exercises, stretches, adjustments, and changes to your physical environment, all designed to help correct your posture. Getting your body back to its center of balance by improving your posture is critically important to improving how you feel
Coming up... Energizing Morning Flow
Morning Yoga Workshop (Oct 1st – 5th)
Kick start your yoga practice by immersing yourself in a vitalizing flowing practice. This progressive hatha flow yoga workshop focuses on lines of energy, points of release and invigorating movement. The flow is designed to provide the student with energy for the day ahead. Suitable for beginner or intermediate practitioners and is gentle enough to practice on a daily basis. (Instructor: Stephanie Maxwell)
Morning Yoga Workshop (Oct 1st – 5th)
Kick start your yoga practice by immersing yourself in a vitalizing flowing practice. This progressive hatha flow yoga workshop focuses on lines of energy, points of release and invigorating movement. The flow is designed to provide the student with energy for the day ahead. Suitable for beginner or intermediate practitioners and is gentle enough to practice on a daily basis. (Instructor: Stephanie Maxwell)
CELEBRATE ORGANIC WEEK 2012: September 22-29th
Canada’s National Organic Week is the largest annual celebration of organic food, farming and products across the country. Hundreds of individual events showcase the benefits of organic agriculture and its positive impact on the environment. Organic represents a vibrant alternative food system and an alternative option for clothing, personal care and cleaning products. There is much to celebrate in Canada:
A growing sector. Organic farming is a rare success story for Canadian agriculture with lots of new farmers, fair prices and growing markets in Canada and abroad.
A transparent food source. Organic foods are the most regulated in Canada, offering Canadians a healthy source of food that isn’t just good for our health, but also good for the health of our environment.
A source of food that is sustainable in the future. Organic farmers work with nature, not against it to produce food that doesn’t degrade soil quality, ensuring future generations will have access to the rich farmland that exists in Canada.
For more information and events near you visit www.organicweek.ca. Organic Week is organized by Canadian Organic Growers (www.cog.ca) and the Canada Organic Trade Association (www.ota-canada.ca).
Canada’s National Organic Week is the largest annual celebration of organic food, farming and products across the country. Hundreds of individual events showcase the benefits of organic agriculture and its positive impact on the environment. Organic represents a vibrant alternative food system and an alternative option for clothing, personal care and cleaning products. There is much to celebrate in Canada:
A growing sector. Organic farming is a rare success story for Canadian agriculture with lots of new farmers, fair prices and growing markets in Canada and abroad.
A transparent food source. Organic foods are the most regulated in Canada, offering Canadians a healthy source of food that isn’t just good for our health, but also good for the health of our environment.
A source of food that is sustainable in the future. Organic farmers work with nature, not against it to produce food that doesn’t degrade soil quality, ensuring future generations will have access to the rich farmland that exists in Canada.
For more information and events near you visit www.organicweek.ca. Organic Week is organized by Canadian Organic Growers (www.cog.ca) and the Canada Organic Trade Association (www.ota-canada.ca).
Friday, August 3, 2012
Lifewise Health & Wellness Bulletin - August 2012
At Lifewise we strive to provide valuable service to our patients and the community. Our purpose is to help you achieve improved health and a well balanced lifestyle. We have put together this monthly newsletter to keep you up to date on all that’s happening at the office, and to share with you some helpful health related tips. We hope you will find it a worthwhile read.
I am excited to announce the addition of a new osteopath to the team: Rui Rosario. Rui
will be available for treatments on Tuesdays from 2 – 8 pm to start, evening and weekend times are available by appointment, and he is hoping to expand his hours as the practice grows. As always, Mark or Neive will be happy to help you book appointments and answer questions about our classes, workshops, and services.
Yours In Health,
Dr. Karen Baker
At Lifewise we strive to provide valuable service to our patients and the community. Our purpose is to help you achieve improved health and a well balanced lifestyle. We have put together this monthly newsletter to keep you up to date on all that’s happening at the office, and to share with you some helpful health related tips. We hope you will find it a worthwhile read.
I am excited to announce the addition of a new osteopath to the team: Rui Rosario. Rui
will be available for treatments on Tuesdays from 2 – 8 pm to start, evening and weekend times are available by appointment, and he is hoping to expand his hours as the practice grows. As always, Mark or Neive will be happy to help you book appointments and answer questions about our classes, workshops, and services.
Yours In Health,
Dr. Karen Baker
What is Osteopathy?
Osteopathy is a system of drug free manual
therapy developed by Andrew Taylor Still,
frontier physician and American Civil War field
surgeon, who grew disillusioned with the
failure of the conventional medicine of his day
and its dependence on addictive and ineffective
drugs.
Structure and function of the body are
interrelated. When the body is unbalanced and
not functioning properly, it will show itself in the
structure of the body. Proper spinal mechanics
is the key to optimal health and longevity. The
goal of osteopathic manual therapy is to restore
proper movement and improve structural
stability, allowing the body to return to normal
physiologic function.
Like chiropractic, osteopathy works through
gentle manipulation of the spine, joints and soft
tissues to free restrictions and bring into balance
muscular, nervous and circulatory flow within
the body. Osteopathy teaches that by freeing
structural restrictions, the body will function as it
should and can thereby heal itself.
Osteopathy provides highly effective therapy for
the regular aches and pains of everyday living.
“To find health should be the object of the
doctor. Anyone can find disease.”
(Dr. Andrew Taylor Still)
Osteopathy is a system of drug free manual
therapy developed by Andrew Taylor Still,
frontier physician and American Civil War field
surgeon, who grew disillusioned with the
failure of the conventional medicine of his day
and its dependence on addictive and ineffective
drugs.
Structure and function of the body are
interrelated. When the body is unbalanced and
not functioning properly, it will show itself in the
structure of the body. Proper spinal mechanics
is the key to optimal health and longevity. The
goal of osteopathic manual therapy is to restore
proper movement and improve structural
stability, allowing the body to return to normal
physiologic function.
Like chiropractic, osteopathy works through
gentle manipulation of the spine, joints and soft
tissues to free restrictions and bring into balance
muscular, nervous and circulatory flow within
the body. Osteopathy teaches that by freeing
structural restrictions, the body will function as it
should and can thereby heal itself.
Osteopathy provides highly effective therapy for
the regular aches and pains of everyday living.
“To find health should be the object of the
doctor. Anyone can find disease.”
(Dr. Andrew Taylor Still)
Upcoming Workshop: Detox the RIGHT Way
with Elaine Brisebois (Holistic Nutritionist)
Wednesday August 22nd 7pm -8:30pm - $20
Get the tips and tools you need for experiencing
abundant energy, perfect weight, improved digestion,
glowing skin, emotional balance and mental clarity.
In this workshop you will learn:
o Why detoxification is necessary to experience your
best health
o The eating regime that supports true detoxification
o The #1 tool for weight-loss and maximum digestion
o The commonly overlooked health condition that
needs to be eradicated before you can look and feel
your best
o How to deal with food cravings and addictions
(Which battles are worth fighting and which ones
won’t set you back!)
o Lifestyle tips and practices that will best support your
efforts
o FAQ around cleansing/fasting (Detox myths
debunked!)
Special Bonus: At this workshop you will receive a
sample Detox Meal Plan + Detox Recipes!
Space is limited - Call now to reserve you spot.
Elaine Brisebois is a Certified Nutritionist and Detox
Specialist. She helps people transform their health and
their lives through holistic nutrition, cellular cleansing and
REAL food! Find out more about her at: ilikerealfood.com
Coming this September: Elaine’s 4 week holistic nutrition
program for a better body; learn how to look and feel
great naturally! Wednesdays 7 - 8:30pm, Sept 12th – Oct 3rd
“Radiate youthful, glowing skin from the inside out.”
”Lose the “on-a-diet” mentality so that you can love your
life and your food!”
with Elaine Brisebois (Holistic Nutritionist)
Wednesday August 22nd 7pm -8:30pm - $20
Get the tips and tools you need for experiencing
abundant energy, perfect weight, improved digestion,
glowing skin, emotional balance and mental clarity.
In this workshop you will learn:
o Why detoxification is necessary to experience your
best health
o The eating regime that supports true detoxification
o The #1 tool for weight-loss and maximum digestion
o The commonly overlooked health condition that
needs to be eradicated before you can look and feel
your best
o How to deal with food cravings and addictions
(Which battles are worth fighting and which ones
won’t set you back!)
o Lifestyle tips and practices that will best support your
efforts
o FAQ around cleansing/fasting (Detox myths
debunked!)
Special Bonus: At this workshop you will receive a
sample Detox Meal Plan + Detox Recipes!
Space is limited - Call now to reserve you spot.
Elaine Brisebois is a Certified Nutritionist and Detox
Specialist. She helps people transform their health and
their lives through holistic nutrition, cellular cleansing and
REAL food! Find out more about her at: ilikerealfood.com
Coming this September: Elaine’s 4 week holistic nutrition
program for a better body; learn how to look and feel
great naturally! Wednesdays 7 - 8:30pm, Sept 12th – Oct 3rd
“Radiate youthful, glowing skin from the inside out.”
”Lose the “on-a-diet” mentality so that you can love your
life and your food!”
Possible Hazards of Cell Radiation
Cell phones emit radiofrequency energy, a form of non-ionizing electromagnetic radiation, which can be absorbed by tissues closest to where the phone is held. Last year, the International Agency for Research on Cancer (WHO) classified radiofrequency fields as “possibly carcinogenic to humans”; this means that there could be some risk associated with cancer, but the evidence is not strong enough to be considered causal and needs to be investigated further. “The trouble is...most environmental factors take several decades of exposure before we really see the consequences," said Dr. Keith Black, chairman of neurology at Cedars-Sinai.
Manufacturers of many popular cell phones already warn consumers to keep their device away from their body: The Apple iPhone 4 safety manual says "When using iPhone near your body for voice calls or for wireless data transmission... keep iPhone at least 15 millimeters (5/8 inch) away from the body."; BlackBerry Bold advises users to "keep the BlackBerry device at least 0.98 inch (25 millimeters) from your body when the BlackBerry device is transmitting." This can also apply to carrying the phone against your body, in pockets or holsters located near clusters of lymph nodes such as in the groin. There is some suggestion that lymphomas can develop when these delicate tissues are exposed to forms of radiation.
Cell phones emit the most radiation when they are attempting to connect to cellular towers. A moving phone, or a phone in an area with a weak signal, has to work harder, giving of more radiation. So if possible avoid using your phones in elevators, buildings and rural areas. The speakerphone function or a wired earpiece can also increase distance and texting instead of talking allows you to keep the phone away from the face and neck.
A large prospective cohort study of cell phone use and its possible long-term health effects was launched in Europe in March 2010. This study, known as COSMOS , will enroll approximately 250,000 cell phone users ages 18 or older and will follow them for 20 to 30 years. In the mean time... better to be safe then sorry!
Cell phones emit radiofrequency energy, a form of non-ionizing electromagnetic radiation, which can be absorbed by tissues closest to where the phone is held. Last year, the International Agency for Research on Cancer (WHO) classified radiofrequency fields as “possibly carcinogenic to humans”; this means that there could be some risk associated with cancer, but the evidence is not strong enough to be considered causal and needs to be investigated further. “The trouble is...most environmental factors take several decades of exposure before we really see the consequences," said Dr. Keith Black, chairman of neurology at Cedars-Sinai.
Manufacturers of many popular cell phones already warn consumers to keep their device away from their body: The Apple iPhone 4 safety manual says "When using iPhone near your body for voice calls or for wireless data transmission... keep iPhone at least 15 millimeters (5/8 inch) away from the body."; BlackBerry Bold advises users to "keep the BlackBerry device at least 0.98 inch (25 millimeters) from your body when the BlackBerry device is transmitting." This can also apply to carrying the phone against your body, in pockets or holsters located near clusters of lymph nodes such as in the groin. There is some suggestion that lymphomas can develop when these delicate tissues are exposed to forms of radiation.
Cell phones emit the most radiation when they are attempting to connect to cellular towers. A moving phone, or a phone in an area with a weak signal, has to work harder, giving of more radiation. So if possible avoid using your phones in elevators, buildings and rural areas. The speakerphone function or a wired earpiece can also increase distance and texting instead of talking allows you to keep the phone away from the face and neck.
A large prospective cohort study of cell phone use and its possible long-term health effects was launched in Europe in March 2010. This study, known as COSMOS , will enroll approximately 250,000 cell phone users ages 18 or older and will follow them for 20 to 30 years. In the mean time... better to be safe then sorry!
Saturday, July 7, 2012
Lifewise Health & Wellness Bulletin - July 2012
If the thought of eating correctly, moving your body and becoming healthy seems
daunting and like a lot of work to you, look at it this way: It’s really no more work thanyou are doing right now to manage a life of low energy, illness and fatigue. It’s actually nothard to be healthy, to be vital, to be proactive and to have a beautiful body, but it is achoice. That’s the hard part. It starts with a change of priorities, to change your thinking and allocate your energy to achieving what you want, not what you don’t want. You may not realize how your food choices are directly linked to your aches, pains and sagging vitality. Many people today have lost sight of the fact that life is movement and movement is life!
Yours In Health,
Dr. Karen Baker
If the thought of eating correctly, moving your body and becoming healthy seems
daunting and like a lot of work to you, look at it this way: It’s really no more work thanyou are doing right now to manage a life of low energy, illness and fatigue. It’s actually nothard to be healthy, to be vital, to be proactive and to have a beautiful body, but it is achoice. That’s the hard part. It starts with a change of priorities, to change your thinking and allocate your energy to achieving what you want, not what you don’t want. You may not realize how your food choices are directly linked to your aches, pains and sagging vitality. Many people today have lost sight of the fact that life is movement and movement is life!
Yours In Health,
Dr. Karen Baker
Summer Fresh Avocado Salad
(Elaine Brisbois, Holistic Nutritionist)
Forget turning on the hot oven in these warm summer
months! This is the perfect time of year to introduce more
nutrient and enzyme-rich raw food into our diets while
cutting back on the cooked stuff.
This salad eats like a meal but won’t weigh you down.
The raw corn adds a sweet and water-rich crunch, while
the avocado adds some density that will surely satisfy
most appetites. With a simple lemon (or lime) juice
dressing, chopped cilantro and a touch of salsa, this salad
is reminiscent of the flavours of Mexico and will leave you
feeling energized.
Ingredients:
Small head of red leaf lettuce chopped (you can
substitute romaine, arugula, spring mix or a
combination of your choosing)
1-2 spring onions chopped
1-2 vine ripened tomatoes
Small bunch of cilantro chopped
Raw, sweet corn cut off the cob (preferably organic
to avoid GMOs)
1 small avocado chopped (pit and peel removed)
Dressing: combine the juice of 1 lemon (or 2 limes)
with ½ tsp of minced garlic + ½ tsp of raw honey
Sea salt to taste
1 tbsp of salsa (optional)
Throw in any other fresh veggies you desire!
Method: Place all ingredients in a large bowl and top with
chopped avocado and lemon dressing. Run a knife or fork
through the salad to really spread the avocado and mix
all the ingredients together. Top with salsa for an added
kick. If you’re craving something a little heavier top with a
quarter cup of black beans.
Health Tip: Aim to make a large veggie-centric salad the
focal point of one of your daily meals!
(Elaine Brisbois, Holistic Nutritionist)
Forget turning on the hot oven in these warm summer
months! This is the perfect time of year to introduce more
nutrient and enzyme-rich raw food into our diets while
cutting back on the cooked stuff.
This salad eats like a meal but won’t weigh you down.
The raw corn adds a sweet and water-rich crunch, while
the avocado adds some density that will surely satisfy
most appetites. With a simple lemon (or lime) juice
dressing, chopped cilantro and a touch of salsa, this salad
is reminiscent of the flavours of Mexico and will leave you
feeling energized.
Ingredients:
Small head of red leaf lettuce chopped (you can
substitute romaine, arugula, spring mix or a
combination of your choosing)
1-2 spring onions chopped
1-2 vine ripened tomatoes
Small bunch of cilantro chopped
Raw, sweet corn cut off the cob (preferably organic
to avoid GMOs)
1 small avocado chopped (pit and peel removed)
Dressing: combine the juice of 1 lemon (or 2 limes)
with ½ tsp of minced garlic + ½ tsp of raw honey
Sea salt to taste
1 tbsp of salsa (optional)
Throw in any other fresh veggies you desire!
Method: Place all ingredients in a large bowl and top with
chopped avocado and lemon dressing. Run a knife or fork
through the salad to really spread the avocado and mix
all the ingredients together. Top with salsa for an added
kick. If you’re craving something a little heavier top with a
quarter cup of black beans.
Health Tip: Aim to make a large veggie-centric salad the
focal point of one of your daily meals!
Keys to an Injury-Free Summer
Julia Pilliar (Certified Kinesiologist)
1.Pre-condition and start gradually.
Begin doing the exact movements you will be doing
during your sport at least a month before actually
playing. Give your body a chance to gradually adapt
early in the season, especially as the environment
(temperature) changes.
2. Warm-up before each game. Stretch AFTER.
Every time take 3-5 minutes before beginning to get
your muscles, tendons, and ligaments ready for action
by performing full body movements such as squats,
jogging on the spot, or easy skipping. Shoulder rolls and
arm circles are great to warm-up the shoulders.
3. Listen to your body.
If something doesn’t feel right, don’t force it. If you feel
that you have ‘tweaked’ a muscle or joint, give it enough
time to rest. Would you rather miss one game or the rest
of the season?
4. Use proper, well-fitted equipment.
Paying less for something that doesn’t quite fit can make
all the difference when it comes to sports injuries. Ensure
all of your equipment fits you to prevent muscle
imbalances and unnecessary wear and tear on joints
and soft tissues. Orthotics can ensure that your feet are
taken care of, which will help to protect the rest of your
joints, bones, and muscles.
5. Avoid being a ‘Weekend Warrior’.
Continue training during your season, especially if you
engage in sport only one or two days per week. Keep
your body active by exercising regularly. This will help
prevent injuries as your body will be used to activity.
Julia Pilliar (Certified Kinesiologist)
1.Pre-condition and start gradually.
Begin doing the exact movements you will be doing
during your sport at least a month before actually
playing. Give your body a chance to gradually adapt
early in the season, especially as the environment
(temperature) changes.
2. Warm-up before each game. Stretch AFTER.
Every time take 3-5 minutes before beginning to get
your muscles, tendons, and ligaments ready for action
by performing full body movements such as squats,
jogging on the spot, or easy skipping. Shoulder rolls and
arm circles are great to warm-up the shoulders.
3. Listen to your body.
If something doesn’t feel right, don’t force it. If you feel
that you have ‘tweaked’ a muscle or joint, give it enough
time to rest. Would you rather miss one game or the rest
of the season?
4. Use proper, well-fitted equipment.
Paying less for something that doesn’t quite fit can make
all the difference when it comes to sports injuries. Ensure
all of your equipment fits you to prevent muscle
imbalances and unnecessary wear and tear on joints
and soft tissues. Orthotics can ensure that your feet are
taken care of, which will help to protect the rest of your
joints, bones, and muscles.
5. Avoid being a ‘Weekend Warrior’.
Continue training during your season, especially if you
engage in sport only one or two days per week. Keep
your body active by exercising regularly. This will help
prevent injuries as your body will be used to activity.
Summer Flu/Cold? A Massage Might Be Just What You Need!
Dennis Newhook, RMT
Sometimes trying to keep up with all the summer activities and social engagements can deplete our immune systems, leaving us fighting a cold or even the flu in the middle of the summer,ugh! We already know that massage can help improve circulation, alleviate muscle tension and pain, and is a great relaxation technique; now, it looks as though the benefits are even more significant. Researchers from Cedars-Sinai have recently published a study investigating the effects of massage therapy on the immune system - their findings were promising. Although the study size was small, results indicated that this area warrants further investigation. In this study, subjects received 45 minutes of massage therapy; afterwards blood taken before and after the treatment was compared. This analysis showed reduced blood levels of cortisol and arginine vasopressin (a hormone linked to cortisol release) following treatment. Elevated cortisol plays a huge role in the stress response. It can also lead to elevated blood glucose levels (involved in diabetes), decreased bone formation (a factor in osteoporosis), and decreased immunity. Participants were also found to have decreased levels of cytokines following treatment. Cytokines are proteins released by white blood cells when the body is under stress or senses danger. Reduced levels of cytokines play a role in helping people manage inflammatory or autoimmune conditions in which the body's immune system overreacts, and the body begins attacking itself.
Dennis Newhook, RMT
Sometimes trying to keep up with all the summer activities and social engagements can deplete our immune systems, leaving us fighting a cold or even the flu in the middle of the summer,ugh! We already know that massage can help improve circulation, alleviate muscle tension and pain, and is a great relaxation technique; now, it looks as though the benefits are even more significant. Researchers from Cedars-Sinai have recently published a study investigating the effects of massage therapy on the immune system - their findings were promising. Although the study size was small, results indicated that this area warrants further investigation. In this study, subjects received 45 minutes of massage therapy; afterwards blood taken before and after the treatment was compared. This analysis showed reduced blood levels of cortisol and arginine vasopressin (a hormone linked to cortisol release) following treatment. Elevated cortisol plays a huge role in the stress response. It can also lead to elevated blood glucose levels (involved in diabetes), decreased bone formation (a factor in osteoporosis), and decreased immunity. Participants were also found to have decreased levels of cytokines following treatment. Cytokines are proteins released by white blood cells when the body is under stress or senses danger. Reduced levels of cytokines play a role in helping people manage inflammatory or autoimmune conditions in which the body's immune system overreacts, and the body begins attacking itself.
Thursday, May 3, 2012
Lifewise Health & Wellness Bulletin - May 2012
Many of you may already be familiar with Dr. Mike Evans’ U-tube phenomenon “The 23
½ hour challenge”; if you are, it’s worth a re-visit, and if not, it is a definite must see! In this short, entertaining podcast, Dr. Evans discusses the single most important thing you can do for your health. Check it out: www.myfavouritemedicine.com/23-and-a-half-hours I am always encouraging my patients to add more exercise to their lives; but as the temperature starts to rise, and the weather entices us to get outside and become more active, it is more important than ever to drink enough water. We lose large amounts of fluid and electrolytes through our bodies’ cooling mechanism of perspiration. So, drink up! A nice alternative to those high-calorie sports drinks is to add a tiny pinch of natural sea-salt and a shot of lemon juice to our water bottles.
Yours In Health,
Dr. Karen Baker
The Importance of Strength Training
Julia Pilliar, BKin, CPT
Aerobic activities such as jogging, swimming, and cycling are
often believed to be the most important forms of exercise.
However, cardiovascular conditioning is only one of four
components fitness, (cardiovascular conditioning, muscular
conditioning, body composition, flexibility) all of which must be
maintained for optimal health and well-being. Muscular
conditioning includes ENDURANCE (the ability to contract a
muscle repeatedly over a prolonged period of time (e.g.
holding the plank, doing as many push-ups or squats as you
can), and STRENGTH (a muscle’s ability to generate force in a
short time period, as in doing a weighted squat, a bicep curl,
or picking up a heavy object). Muscular endurance is critical to
maintain good posture and prevent repetitive injuries, and
muscular strength makes activities of daily living such as
grocery shopping and gardening feel easier Muscle is more
metabolically active (uses more calories per hour) than fat, thus
increasing muscle mass can help to raise your metabolism
contributing to a healthy body composition. Strength training
also helps to maintain healthy bones and prevent osteopenia
and osteoporosis.
Any activity that challenges muscles more than daily activities
do contributes to improvements in muscular conditioning. This
may include a challenging yoga or pilates class, a body
sculpting class, or working with weights, tubing, or doing
calisthenics (body weight exercises).. The Canadian Society of
Exercise Physiology recommends that healthy adults engage in
strength training at least 1 time per week to maintain muscles,
and 2 or 3 sessions per week to improve. Just remember, give
yourself at least a day of rest in between exercise sessions as
this time is needed for muscle repair and growth.
Massage for Expecting Mothers
Nicole Zingel, RMT
Most expectant mothers can feel very joyful and
excited for the arrival of their soon to be child. At the
same time they may also be experiencing the aches
and pains associated with the ongoing muscle
changes that naturally occur during pregnancy.
Some of these muscle changes are caused by the
mother's centre of gravity naturally shifting forward
due to the increase in weight in the abdomen and
breasts. This anterior weight increases the strain felt
in their lower back, gluteal and hip area, and can
cause the expectant mother a great deal of
discomfort. To compensate for these changes, the
mother may lean her upper ribcage back and tend
to push her neck and head forward. This causes
strain and discomfort to the neck muscles.
Prenatal massage can help alleviate some of the
discomfort and pain associated with pregnancy.
Some of the benefits of a prenatal massage
treatment are as follows:
- Decreased aches and pains
- Reduced swelling that is often present during
pregnancy
- Provide an opportunity to experience a deep
relaxed state which can help reduce stress
hormones and improve mood
- Promote of a more restful sleep.
As a Registered Massage therapist trained in
prenatal massage, I have had the honour of
providing prenatal treatments to a number of
pregnant clients. Each expectant mother has their
own individual experiences throughout their
pregnancy; treatments can be tailored to suit each
one of them.
I encourage any expectant mothers experiencing
the aches and pains of pregnancy, to receive a
prenatal massage treatment and experience
firsthand the benefits it can provide.
Happy Mother’s Day!
Facts about Acupuncture Needles
Acupuncture is defined as a healing modality whereby fine needles are inserted into specific points on the body. These needles can induce positive changes in your health and well-being. Your acupuncturist should consider certain factors in choosing these needles.
The quality of the needles is of the utmost importance. Manufacturing facilities with strict quality control must ensure proper packaging and sterilization. All packages must come with a lot number and an expiry date. They must be stored in a cool, dry space and handled with proper Clean Needle Technique.
Needles are made with surgical stainless steel. They are strong yet thin, filiform and flexible. Needles with a low nickel content helps to reduce the reaction of those with metal allergies.
The gauge and thickness of the needle is also taken into consideration. With each insertion, the acupuncturist can sense tension or resistance in the tissues. The client may feel a heaviness or dull ache. A smaller gauge can be used for more sensitive people and points on the body.
Acupuncture needles should be used ONCE only. After the removal of each needle, it is placed in a bio-hazard container and disposed of properly. The safety of both client and therapist is always top of mind.
Saturday, March 31, 2012
Lifewise Health & Wellness Bulletin - April 2012
I hope everyone is enjoying the early spring this year! As the days are getting longer and the weather is getting warmer, it is nice to see that there seems to be a surge of energy and outdoor activity.
I’d like to take this opportunity to offer our sincerest well wishes to Pilates instructor, Sarah Ashley-Brown and her family who are expecting the newest addition to their clan this month.
Also, congratulations to our resident kinesiologist, Julia Pilliar, who is just about finished her Masters in Public Health (Nutrition) at U of T. With completion of this program she receives the designation of Registered Dietician (which is covered by many extended health benefit packages).
HAPPY SPRING EVERYBODY!
Yours In Health,
Dr. Karen Baker
I’d like to take this opportunity to offer our sincerest well wishes to Pilates instructor, Sarah Ashley-Brown and her family who are expecting the newest addition to their clan this month.
Also, congratulations to our resident kinesiologist, Julia Pilliar, who is just about finished her Masters in Public Health (Nutrition) at U of T. With completion of this program she receives the designation of Registered Dietician (which is covered by many extended health benefit packages).
HAPPY SPRING EVERYBODY!
Yours In Health,
Dr. Karen Baker
Tips for a Healthy Back in the Garden
Is the sunshine and warmer weather making you anxious to get to work on your garden?
Gardening can be great exercise…you could even be burning up to 300 calories per hour. With all that lifting, bending, pulling and reaching, here are some tips to prevent gardening related injuries:
Have the right tools for the task at hand
Ensure you drink plenty of water
Alternate between light and heavy jobs
Lift correctly
Take frequent breaks
Heavy loads should be shared
Your feet should be protected with thick soled supportive shoes
Before you start, warm-up your muscles
Avoid muscle strain, learn the right techniques
Change positions frequently
Kneel to plant and weed
Spinal check-ups can help you keep your back healthy
Is the sunshine and warmer weather making you anxious to get to work on your garden?
Gardening can be great exercise…you could even be burning up to 300 calories per hour. With all that lifting, bending, pulling and reaching, here are some tips to prevent gardening related injuries:
Have the right tools for the task at hand
Ensure you drink plenty of water
Alternate between light and heavy jobs
Lift correctly
Take frequent breaks
Heavy loads should be shared
Your feet should be protected with thick soled supportive shoes
Before you start, warm-up your muscles
Avoid muscle strain, learn the right techniques
Change positions frequently
Kneel to plant and weed
Spinal check-ups can help you keep your back healthy
GET MORE ENERGY
Here are 10 simple ways to feel more energetic and keep you on your toes:
1. Get enough rest (7-8 hours of sleep per night is recommended).
2. Eat healthy and don’t skip breakfast.
3. Stay hydrated, pay close attention to your thirst (once you feel thirsty, you are already dehydrated).
4. Cut out or limit caffeine including tea, coffee and chocolate.
5. Stay active (at least 30 min/ day of physical activity is recommended).
6. Don’t push yourself too hard, challenge yourself but try to minimize stress.
7. East smaller meals more often throughout the day (aim for 5 or 60).
8. Concentrate on breathing more deeply until it becomes habit.
9. Speak to your doctor about your iron intake to determine if supplements
should be added to your diet.
10. Eat foods from all food groups, but consume fats and sugars in moderation.
Here are 10 simple ways to feel more energetic and keep you on your toes:
1. Get enough rest (7-8 hours of sleep per night is recommended).
2. Eat healthy and don’t skip breakfast.
3. Stay hydrated, pay close attention to your thirst (once you feel thirsty, you are already dehydrated).
4. Cut out or limit caffeine including tea, coffee and chocolate.
5. Stay active (at least 30 min/ day of physical activity is recommended).
6. Don’t push yourself too hard, challenge yourself but try to minimize stress.
7. East smaller meals more often throughout the day (aim for 5 or 60).
8. Concentrate on breathing more deeply until it becomes habit.
9. Speak to your doctor about your iron intake to determine if supplements
should be added to your diet.
10. Eat foods from all food groups, but consume fats and sugars in moderation.
JOIN THE wellness MOVEMENT!
What is health to you? The vast majority of the Canadian public gets their “health” information from the media. Unfortunately, the messages we usually receive via the marketing and pharmaceutical companies is that there is a pill to sleep, a pill to wake, a pill for each different body ache (usually wrapped in some kind of catchy jingle). These messages discourage taking responsibility for our actions: “Don’t worry about indigestion (a healthy bodily response to eating bad food) just take these tasty antacids, and eat all the greasy, salty food you like”. True health is not covering up your symptoms with drugs, nor is it using surgery to try to undo years of selfabuse. Health is the act of attaining and maintaining optimal physical, mental and social/spiritual well being. It is not a quick fix and it’s not always easy. The wellness lifestyle involves exercise, good nutrition, stressmanagement,
fresh air, developing a healthy social network, and necessitates taking care of problems at the cause.
Whatever stage you are at, whatever your personal challenges are, in addition to helping you manage your pain, all of us at Lifewise are here to help you in your journey to wellness. Yoga and Pilates classes are a great way to get your body moving. And sure enough, once you get moving you will likely feel many of those nagging aches and pains melt away. Need a bit more attention? Our instructors are also available for private and small group session. Or, if you like to exercise on your own, but would like to make sure that your work-out routine is optimal for you -try a functional exercise assessment. Our trainers can put together a program that is right for you. Feeling like your diet is not quite cutting the mustard? A little nutritional advice can go a long way. If you are feeling overwhelmed by stress – talk to us about Mindfulness Meditation, book a massage or consider psychotherapy.
The point is, if you want to feel better – you can. There is lots of help available. And you usually don’t need to pop a pill. Join the wellness movement and start making positive changes to your lifestyle today!
What is health to you? The vast majority of the Canadian public gets their “health” information from the media. Unfortunately, the messages we usually receive via the marketing and pharmaceutical companies is that there is a pill to sleep, a pill to wake, a pill for each different body ache (usually wrapped in some kind of catchy jingle). These messages discourage taking responsibility for our actions: “Don’t worry about indigestion (a healthy bodily response to eating bad food) just take these tasty antacids, and eat all the greasy, salty food you like”. True health is not covering up your symptoms with drugs, nor is it using surgery to try to undo years of selfabuse. Health is the act of attaining and maintaining optimal physical, mental and social/spiritual well being. It is not a quick fix and it’s not always easy. The wellness lifestyle involves exercise, good nutrition, stressmanagement,
fresh air, developing a healthy social network, and necessitates taking care of problems at the cause.
Whatever stage you are at, whatever your personal challenges are, in addition to helping you manage your pain, all of us at Lifewise are here to help you in your journey to wellness. Yoga and Pilates classes are a great way to get your body moving. And sure enough, once you get moving you will likely feel many of those nagging aches and pains melt away. Need a bit more attention? Our instructors are also available for private and small group session. Or, if you like to exercise on your own, but would like to make sure that your work-out routine is optimal for you -try a functional exercise assessment. Our trainers can put together a program that is right for you. Feeling like your diet is not quite cutting the mustard? A little nutritional advice can go a long way. If you are feeling overwhelmed by stress – talk to us about Mindfulness Meditation, book a massage or consider psychotherapy.
The point is, if you want to feel better – you can. There is lots of help available. And you usually don’t need to pop a pill. Join the wellness movement and start making positive changes to your lifestyle today!
Wednesday, February 1, 2012
Lifewise Health & Wellness Bulletin - February 2012
It’s good to be reminded every once in a while that the sun doesn’t rise and set with our individual schedules, that the world won’t fall apart if we take a personal day, and that there are other people in the world who are experiencing much more difficult challenges than we are at any given time. On the contrary, it is also good to remember that each of our behaviours and actions affect those around us, in ways that we may be completely unaware. The second week in February has been unofficially designated “Random Act of Kindness Week”. Let’s all try to bring some awareness to our actions as we go through our lives this month, and remember it’s the little things that often make a huge impact.
“How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving, and tolerant of the weak and strong. Because someday in your life you will have been all of these.” (George Washington Carver)
Yours In Health,
Dr. Karen Baker
“How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving, and tolerant of the weak and strong. Because someday in your life you will have been all of these.” (George Washington Carver)
Yours In Health,
Dr. Karen Baker
Minimizing Sports Injuries
Sports related injuries can plague any athlete, from the most seasoned professional to a novice just testing the waters. The most common sports related injuries are often a result of either overuse (excessive wear & tear) or strain (a pull or tear in a muscle or tendon). One common factor in both of these is improper technique, which can set an athlete up with muscle and postural imbalances that alter the biomechanics of the body during any type of movement – increasing the chance of injury. Repetitive and high-impact sports such as running, aerobics or dance tend to lead to the most injuries. Other sports with high risk are those with overhead movements like tennis or baseball, and even swimming. It follows that the most injured joints tend to be the ankle, knee, shoulder and elbow.
To help avoid injuries and keep your body functioning at its peak, it is important to take preventative measures, such as regular stretching, warming up, cooling down, staying hydrated and allowing your body to rest and heal a day between training session. It’s also a good idea to meet with a coach or trainer who can tweak your technique. Speak to your health care provider for more advice on injury prevention, treatment and rehabilitation.
Sports related injuries can plague any athlete, from the most seasoned professional to a novice just testing the waters. The most common sports related injuries are often a result of either overuse (excessive wear & tear) or strain (a pull or tear in a muscle or tendon). One common factor in both of these is improper technique, which can set an athlete up with muscle and postural imbalances that alter the biomechanics of the body during any type of movement – increasing the chance of injury. Repetitive and high-impact sports such as running, aerobics or dance tend to lead to the most injuries. Other sports with high risk are those with overhead movements like tennis or baseball, and even swimming. It follows that the most injured joints tend to be the ankle, knee, shoulder and elbow.
To help avoid injuries and keep your body functioning at its peak, it is important to take preventative measures, such as regular stretching, warming up, cooling down, staying hydrated and allowing your body to rest and heal a day between training session. It’s also a good idea to meet with a coach or trainer who can tweak your technique. Speak to your health care provider for more advice on injury prevention, treatment and rehabilitation.
STEP BY STEP
In our grandparents’ day it was common for most people to walk a lot as they carried out their daily activities. Today we have become quite sedentary. We spend a lot more time sitting and standing and much less time moving. For the sake of our good health we must now make a conscious effort to keep moving. These days, the average person only takes 2,000 steps per day. We should be taking 10, 000 to 20,000 steps each and every day.
A pedometer is an inexpensive tool that lets us track how active we are. It clips onto your belt, pant or skirt top; and if we have worn it all day it will tell us how many steps we’ve taken. Why not set a goal this month to add 500 steps to our daily count? Once you have kept that up that on a regular basis, you can increase your goal by another 500 steps per day. Keep going in this fashion and you will soon reach the optimum level of at least 10,000 steps per day.
Some simple ways to add steps to your day: taking the stairs instead of the elevator; parking further away from work and walking that much further back to your car; walking around the block one more time, and so on...
In order to make the most of your walking, here are some tips for better form: To get your body into a better posture, try this: Shrug your shoulders once and then let them fall into a comfortable position. Walk tall: try not to lean forward, nor arch your back.
Start with your heel first, roll through the step, and end by giving a good push off with the back foot.
Keeping your arms bent at 90 degrees helps to create a pendulum motion as you speed up your walking. Arm speed determines leg speed.
Look about twenty feet in front of you to set your sight on where you are going, keeping your eyes forward. Further reduce the strain on your neck and back by keeping your chin parallel to the ground.
In our grandparents’ day it was common for most people to walk a lot as they carried out their daily activities. Today we have become quite sedentary. We spend a lot more time sitting and standing and much less time moving. For the sake of our good health we must now make a conscious effort to keep moving. These days, the average person only takes 2,000 steps per day. We should be taking 10, 000 to 20,000 steps each and every day.
A pedometer is an inexpensive tool that lets us track how active we are. It clips onto your belt, pant or skirt top; and if we have worn it all day it will tell us how many steps we’ve taken. Why not set a goal this month to add 500 steps to our daily count? Once you have kept that up that on a regular basis, you can increase your goal by another 500 steps per day. Keep going in this fashion and you will soon reach the optimum level of at least 10,000 steps per day.
Some simple ways to add steps to your day: taking the stairs instead of the elevator; parking further away from work and walking that much further back to your car; walking around the block one more time, and so on...
In order to make the most of your walking, here are some tips for better form: To get your body into a better posture, try this: Shrug your shoulders once and then let them fall into a comfortable position. Walk tall: try not to lean forward, nor arch your back.
Start with your heel first, roll through the step, and end by giving a good push off with the back foot.
Keeping your arms bent at 90 degrees helps to create a pendulum motion as you speed up your walking. Arm speed determines leg speed.
Look about twenty feet in front of you to set your sight on where you are going, keeping your eyes forward. Further reduce the strain on your neck and back by keeping your chin parallel to the ground.
PRACTICING RANDOM ACTS OF KINDNESS...
A random act of kindness is defined as “a selfless act performed by kind people to either help or cheer up a random stranger, for no reason other than to make people happier” (Wikipedia).
In 2000, Catherine Ryan Hyde wrote a book entitled Pay It Forward which was made into a successful movie starring Kevin Spacey, Haley Joel Osment and Helen Hunt. The premise of the story involves doing a favor for another person without expectation of being paid back. Recipients in turn "pay it forward," by doing a good deed for three people who in turn each do good deeds for three other people. In the real world, this concept (and practice) can and does work. Random acts of kindness are contagious, and by small gestures we can (little by little) make the world a kinder and healthier place to live.
By taking care of our own health and wellness we have the energy and capacity to make a difference in the lives of others - those we know and care about - and even in the lives of complete strangers. It is so easy for our days to become focussed on the demands of our job and on the needs of our families and our household. Small random acts of kindness or caring really do make a difference to others and in our communities. One of the nicest benefits will be in how good you feel about yourself. Others who benefit by your kind act are more likely to also do something nice for someone else.
So, challenge yourself this month to perform one good deed a day: Hold the door for someone who is rushing to catch it; pick up a discarded coffee cup and put it in the trash; thank the driver as you get off the bus; give to a food drive; tell your children why you love them; stop for a person waiting to cross the street; help a child in choosing out-grown toys to donate to a shelter; help someone who is struggling with heavy bags; take the time to really listen when someone is speaking to you; and so on. Often the opportunity to do a good deed will simply present itself.
PASS IT ON!
A random act of kindness is defined as “a selfless act performed by kind people to either help or cheer up a random stranger, for no reason other than to make people happier” (Wikipedia).
In 2000, Catherine Ryan Hyde wrote a book entitled Pay It Forward which was made into a successful movie starring Kevin Spacey, Haley Joel Osment and Helen Hunt. The premise of the story involves doing a favor for another person without expectation of being paid back. Recipients in turn "pay it forward," by doing a good deed for three people who in turn each do good deeds for three other people. In the real world, this concept (and practice) can and does work. Random acts of kindness are contagious, and by small gestures we can (little by little) make the world a kinder and healthier place to live.
By taking care of our own health and wellness we have the energy and capacity to make a difference in the lives of others - those we know and care about - and even in the lives of complete strangers. It is so easy for our days to become focussed on the demands of our job and on the needs of our families and our household. Small random acts of kindness or caring really do make a difference to others and in our communities. One of the nicest benefits will be in how good you feel about yourself. Others who benefit by your kind act are more likely to also do something nice for someone else.
So, challenge yourself this month to perform one good deed a day: Hold the door for someone who is rushing to catch it; pick up a discarded coffee cup and put it in the trash; thank the driver as you get off the bus; give to a food drive; tell your children why you love them; stop for a person waiting to cross the street; help a child in choosing out-grown toys to donate to a shelter; help someone who is struggling with heavy bags; take the time to really listen when someone is speaking to you; and so on. Often the opportunity to do a good deed will simply present itself.
PASS IT ON!
Wednesday, January 4, 2012
Lifewise Health & Wellness Bulletin - January 2012
January is a wonderfully optimistic time of year. Many people take a moment at the beginning of the year to think about their priorities and, if necessary, make New Year’s resolutions as a commitment to new (or renewed) priorities.
If better health is one of your priorities this year, we at Lifewise are here to help you achieve your goals. Thomas Edison predicted that “The Doctor of the future will give no medicine, but will interest his patients in the care of the human frame, and diet, and in the cause and prevention of disease.” This is one of my favourite quotes and I hope that we are well on our way to this prophecy’s fulfillment. As you make your lifestyle choices over the year to come, recall that your body is a self-healing mechanisms. It is constantly rebuilding and remodeling itself, making millions of new cells every day. A good diet provides the proper cellular building blocks, while exercise helps stabilize and strengthen your body’s structure. Supportive and preventative care such as chiropractic and massage will help keep that structure in optimum condition.
Yours In Health,
Dr. Karen Baker
If better health is one of your priorities this year, we at Lifewise are here to help you achieve your goals. Thomas Edison predicted that “The Doctor of the future will give no medicine, but will interest his patients in the care of the human frame, and diet, and in the cause and prevention of disease.” This is one of my favourite quotes and I hope that we are well on our way to this prophecy’s fulfillment. As you make your lifestyle choices over the year to come, recall that your body is a self-healing mechanisms. It is constantly rebuilding and remodeling itself, making millions of new cells every day. A good diet provides the proper cellular building blocks, while exercise helps stabilize and strengthen your body’s structure. Supportive and preventative care such as chiropractic and massage will help keep that structure in optimum condition.
Yours In Health,
Dr. Karen Baker
Tips for a Happy, Healthy New Year
Did you know the average person gains 10 pounds over the Christmas holidays? Whether or not you’ve slacked or splurged this season, the beginning of the year is a good time to commit to taking better care of yourself.
Here is a list of the most common New Year’s Resolutions:
1. stop smoking
2. diet/lose weight
3. exercise more
4. spend more time with the family
5. get to bed earlier
6. stop drinking
7. spend less money
Unfortunately, by February, many people have forgotten about, or given up on these commendable, maybe even formidable goals. If you are serious about making positive lifestyle changes, it’s going to take some work. The following acronym provides SMART parameters that might help bring your goals within reach and keep them maintainable.
S – Specific. You must define your goal clearly. If it is too vague, you won’t know if you’ve done enough.
M – Measurable. If you can measure your goal, it is easier to gauge your progress and celebrate small successes.
A – Attainable. Choose goals that you are likely to attain. That way your efforts won’t be in vain.
R – Realistic. Try to be realistic in your goals, otherwise you may get frustrated and give up easily.
T – Timely. Have a reasonable time frame in which to achieve your goals. This can mean several deadlines for mini-goals, or staggering each of your goals so you’re not overwhelmed.
The best time to make positive changes to your life is TODAY (whether you’re reading this is January or June). Eighty-five percent (85%) of deaths are caused by chronic diseases, like heart disease and cancer. These take decades of bodily dysfunction to develop into life-threatening conditions. These are also, to a large extent, preventable by good lifestyle habits, like diet, exercise, rest, and preventative care.
Did you know the average person gains 10 pounds over the Christmas holidays? Whether or not you’ve slacked or splurged this season, the beginning of the year is a good time to commit to taking better care of yourself.
Here is a list of the most common New Year’s Resolutions:
1. stop smoking
2. diet/lose weight
3. exercise more
4. spend more time with the family
5. get to bed earlier
6. stop drinking
7. spend less money
Unfortunately, by February, many people have forgotten about, or given up on these commendable, maybe even formidable goals. If you are serious about making positive lifestyle changes, it’s going to take some work. The following acronym provides SMART parameters that might help bring your goals within reach and keep them maintainable.
S – Specific. You must define your goal clearly. If it is too vague, you won’t know if you’ve done enough.
M – Measurable. If you can measure your goal, it is easier to gauge your progress and celebrate small successes.
A – Attainable. Choose goals that you are likely to attain. That way your efforts won’t be in vain.
R – Realistic. Try to be realistic in your goals, otherwise you may get frustrated and give up easily.
T – Timely. Have a reasonable time frame in which to achieve your goals. This can mean several deadlines for mini-goals, or staggering each of your goals so you’re not overwhelmed.
The best time to make positive changes to your life is TODAY (whether you’re reading this is January or June). Eighty-five percent (85%) of deaths are caused by chronic diseases, like heart disease and cancer. These take decades of bodily dysfunction to develop into life-threatening conditions. These are also, to a large extent, preventable by good lifestyle habits, like diet, exercise, rest, and preventative care.
POSTURE PERFECT
Your mother was right when she told you to stand and sit up straight. Not only does proper posture help you to appear healthier than a slouching frame, but it also promotes better musculoskeletal and organ functions.
Unfortunately in today’s culture slouching often happens naturally. It is very important to be mindful of how we are standing or sitting, whether at our desks, driving our cars or watching television.
Neck and back pain sufferers commonly demonstrate predictable patterns of muscle imbalance. Some muscles tend to become excessively tight and overpowering, whereas others become weak and elongated. Also, improper posture excessively stretches or compresses joints and can lead to premature degenerative arthritis.
Some simple tips for improving posture include: regular stretching routines, wearing proper footwear and sitting in an ergonomically correct manner. Work towards optimal posture by ensuring your weight is evenly distributed on both feet, and your shoulders are pulled back to be in alignment with your ears and hips. If you feel as though this position is uncomfortable or straining, work on strengthening your upper body and shoulder muscles, and eventually it will become second nature.
Your mother was right when she told you to stand and sit up straight. Not only does proper posture help you to appear healthier than a slouching frame, but it also promotes better musculoskeletal and organ functions.
Unfortunately in today’s culture slouching often happens naturally. It is very important to be mindful of how we are standing or sitting, whether at our desks, driving our cars or watching television.
Neck and back pain sufferers commonly demonstrate predictable patterns of muscle imbalance. Some muscles tend to become excessively tight and overpowering, whereas others become weak and elongated. Also, improper posture excessively stretches or compresses joints and can lead to premature degenerative arthritis.
Some simple tips for improving posture include: regular stretching routines, wearing proper footwear and sitting in an ergonomically correct manner. Work towards optimal posture by ensuring your weight is evenly distributed on both feet, and your shoulders are pulled back to be in alignment with your ears and hips. If you feel as though this position is uncomfortable or straining, work on strengthening your upper body and shoulder muscles, and eventually it will become second nature.
WINTER CLASSES
All classes Jan 3rd to 7th will be drop-in. See website for more details.
Starting January 9th, we will be replacing our drop-in classes with a series of 4 & 6week yoga and pilates workshops for the rest of the winter session. If you already have one of our drop-in passes, you are welcome to use it to attend these courses. Simply let us know which classes you are planning to attend. Minimum of 3 registered participants is required for the workshop to run.
Iyengar classes will continue as a 12-week registered session.
All registered classes will begin Jan 9th, 2012. Call the office to sign-up or if you have any questions!
All classes Jan 3rd to 7th will be drop-in. See website for more details.
Starting January 9th, we will be replacing our drop-in classes with a series of 4 & 6week yoga and pilates workshops for the rest of the winter session. If you already have one of our drop-in passes, you are welcome to use it to attend these courses. Simply let us know which classes you are planning to attend. Minimum of 3 registered participants is required for the workshop to run.
Iyengar classes will continue as a 12-week registered session.
All registered classes will begin Jan 9th, 2012. Call the office to sign-up or if you have any questions!
BUILD A HEALTHY FOUNDATION
Why take the time to exercise your feet and ankles? Your feet do a great deal of work for you on a daily basis (and take a lot of punishment), they function as the foundation for the rest of the skeleton and their posture (good or bad) can affect the posture and biomechanics of the rest of the body; so, give them some special attention each day and watch your strength improve over time.
There are two main arches in the foot (longitudinal and transverse). These arches, like the curves of the spine, play an important role in how we stand and how we walk. Good foot/ankle posture (or well maintained arches) reduce strain on the knees, hips and low back and improves efficiency of how we move.
The ligaments and plantar fascia that directly support these arches are passive tissues that cannot be exercised directly: instead, the muscles of the foot can and should be strengthened in order to reduce the risk of injury.
Start with this simple exercise: drop a towel on the floor, stand with one foot on the towel and one off, and try to pick up the towel with your toes. After several weeks, proceed to this next exercise, which will strengthen your foot muscles, toe joints, ankles and knees: stand in a bucket filled with sand or rice; squeeze the sand or rice with your toes for 10 minutes. It is also important to strengthen the ankles: Start by balancing on 1 leg for 30 seconds. When this becomes easy, try it with your eyes closed. You will notice it is much harder to hold a balanced position without visual cues. After mastering this “blind flamingo” try bending your raised leg slightly at the knee and then do some toe raises with the standing leg.
Why take the time to exercise your feet and ankles? Your feet do a great deal of work for you on a daily basis (and take a lot of punishment), they function as the foundation for the rest of the skeleton and their posture (good or bad) can affect the posture and biomechanics of the rest of the body; so, give them some special attention each day and watch your strength improve over time.
There are two main arches in the foot (longitudinal and transverse). These arches, like the curves of the spine, play an important role in how we stand and how we walk. Good foot/ankle posture (or well maintained arches) reduce strain on the knees, hips and low back and improves efficiency of how we move.
The ligaments and plantar fascia that directly support these arches are passive tissues that cannot be exercised directly: instead, the muscles of the foot can and should be strengthened in order to reduce the risk of injury.
Start with this simple exercise: drop a towel on the floor, stand with one foot on the towel and one off, and try to pick up the towel with your toes. After several weeks, proceed to this next exercise, which will strengthen your foot muscles, toe joints, ankles and knees: stand in a bucket filled with sand or rice; squeeze the sand or rice with your toes for 10 minutes. It is also important to strengthen the ankles: Start by balancing on 1 leg for 30 seconds. When this becomes easy, try it with your eyes closed. You will notice it is much harder to hold a balanced position without visual cues. After mastering this “blind flamingo” try bending your raised leg slightly at the knee and then do some toe raises with the standing leg.
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