If the mere thought of developing healthy habits seems daunting and like a lot of work to you, look at it this way: It’s really no more work than you are already doing to manage a life of illness and fatigue. It’s not complicated to be healthy, to be vital, to be proactive and to have a life you love - it’s a matter of choice. The first step is to change your mind, to change your thinking and allocate your energy to achieving what you want, vs. what you don’t want. You may not realize how your food choices are directly linked to your aches, pains and sagging vitality – but they most likely are. Likewise, many people today have lost sight of the importance of physical activity to our health and wellbeing. We have to make these decisions priorities, and give it the same, if not more importance, as “picking up the dry-cleaning”, or any other excuse you may use. Try making a few healthier choices this month, stick with them, and see how you feel!
Yours In Health,
Dr. Karen Baker
Wednesday, May 1, 2013
Four Easy Stretches for Golfers
Dr. Suzanne Crix, Chiropractor
It’s that time of year again,and throughout the world men, women and children of all ages are hitting the greens. Golf has long been heralded as a great way to exercise the body and relax the mind. Like any sport, however, injuries can occur if the proper precautions aren’t taken. Warming up is essential when it comes to staying in the game - however, most golfers admittedly do not. Here are four, easy and simple stretches to assist your swing and overall health. Why not give them a try!
1) Hip Flexor Lunge: Stand with your feet shoulder width apart. Step one foot forward into a lunge position. Keep your body upright and back straight. Bend both knees, tuck tailbone and press hips forward so that you feel the stretch. Do not let your forward knew pass over the ankle of your front foot. Use a gold club to keep your balance. Hold 15 seconds. Repeat 2 times each side.
2) Seated Twist: Sit on a bench or golf cart with your knees together and feet flat pointing forward. Reach across the front of your body and grasp the back of the bench or cart. You should experience a stretch in muscles along your spine. Hold 15 seconds. Repeat 2 times each side.
3) Seated Figure 4: Sit on a bench or golf cart, knees bent and feet flat. Place one ankle onto your opposite knee and relax this leg so that your knee falls out to the side. Slowly bend forward, keeping your back straight. You should feel a stretch in your buttock area. Hold 15 seconds. Repeat 2 times each side.
4) Side Bending Stretch: Stand with feet shoulder width apart. Hold the gold club above your head with your arms straight. Slowly bend to one side, without rotating, until you feel a stretch along the side of your back. Hold 15 seconds. Repeat 2 times each side.
Benefits of stretching and warming up before your game include:
Greater swing flexibility and motion, allowing for a solid follow-through without straining any muscles.
Improved muscle endurance.
Fewer aches, pain and lessened chance of injury.
ENJOY & BE SAFE!
Dr. Suzanne Crix, Chiropractor
It’s that time of year again,and throughout the world men, women and children of all ages are hitting the greens. Golf has long been heralded as a great way to exercise the body and relax the mind. Like any sport, however, injuries can occur if the proper precautions aren’t taken. Warming up is essential when it comes to staying in the game - however, most golfers admittedly do not. Here are four, easy and simple stretches to assist your swing and overall health. Why not give them a try!
1) Hip Flexor Lunge: Stand with your feet shoulder width apart. Step one foot forward into a lunge position. Keep your body upright and back straight. Bend both knees, tuck tailbone and press hips forward so that you feel the stretch. Do not let your forward knew pass over the ankle of your front foot. Use a gold club to keep your balance. Hold 15 seconds. Repeat 2 times each side.
2) Seated Twist: Sit on a bench or golf cart with your knees together and feet flat pointing forward. Reach across the front of your body and grasp the back of the bench or cart. You should experience a stretch in muscles along your spine. Hold 15 seconds. Repeat 2 times each side.
3) Seated Figure 4: Sit on a bench or golf cart, knees bent and feet flat. Place one ankle onto your opposite knee and relax this leg so that your knee falls out to the side. Slowly bend forward, keeping your back straight. You should feel a stretch in your buttock area. Hold 15 seconds. Repeat 2 times each side.
4) Side Bending Stretch: Stand with feet shoulder width apart. Hold the gold club above your head with your arms straight. Slowly bend to one side, without rotating, until you feel a stretch along the side of your back. Hold 15 seconds. Repeat 2 times each side.
Benefits of stretching and warming up before your game include:
Greater swing flexibility and motion, allowing for a solid follow-through without straining any muscles.
Improved muscle endurance.
Fewer aches, pain and lessened chance of injury.
ENJOY & BE SAFE!
Massage Therapy for Low Back Pain & Fatigue
Some recent research is helping shed light on how massage therapy can be used to help people who have difficulty sleeping. One study looking at how massage therapy can benefit people with lower back pain and sleep disturbances found that the massage therapy group experienced less pain, depression, anxiety and sleep disturbance when compared to the group using only relaxation therapy.
In this study, comprised of 30 adults with low back pain lasting at least six months, participants were randomly assigned to either massage therapy or relaxation therapy, each group had 30-minute sessions, twice a week for five weeks. On the first and last day of the five-week study, participants completed questionnaires and were assessed for range of motion. Along with the benefits for depression, anxiety and sleep disturbance, the massage therapy group also showed improved trunk motion and decreased pain.
A 2010 study investigated the effects of massage therapy for sleep quality on patients who had coronary artery bypass graft surgery. The study evaluated whether massage therapy would be effective in improving sleep quality in patients.
The 40 participants of the study were randomly assigned to either a control group or a massage therapy group, following discharge from the intensive care unit. For three nights, the massage therapy group received massage while the control group did not. The patients were evaluated the following morning using a visual analogue scale for pain in the chest, back and shoulders, as well as for fatigue and sleep.
Interestingly, pain in the chest, shoulders and back decreased significantly for both groups from Day 1 to Day 3. The participants in the massage therapy group, however, had fewer complaints of fatigue on Day 1 and Day 2, as well as reporting a more effective sleep during all three days.
Some recent research is helping shed light on how massage therapy can be used to help people who have difficulty sleeping. One study looking at how massage therapy can benefit people with lower back pain and sleep disturbances found that the massage therapy group experienced less pain, depression, anxiety and sleep disturbance when compared to the group using only relaxation therapy.
In this study, comprised of 30 adults with low back pain lasting at least six months, participants were randomly assigned to either massage therapy or relaxation therapy, each group had 30-minute sessions, twice a week for five weeks. On the first and last day of the five-week study, participants completed questionnaires and were assessed for range of motion. Along with the benefits for depression, anxiety and sleep disturbance, the massage therapy group also showed improved trunk motion and decreased pain.
A 2010 study investigated the effects of massage therapy for sleep quality on patients who had coronary artery bypass graft surgery. The study evaluated whether massage therapy would be effective in improving sleep quality in patients.
The 40 participants of the study were randomly assigned to either a control group or a massage therapy group, following discharge from the intensive care unit. For three nights, the massage therapy group received massage while the control group did not. The patients were evaluated the following morning using a visual analogue scale for pain in the chest, back and shoulders, as well as for fatigue and sleep.
Interestingly, pain in the chest, shoulders and back decreased significantly for both groups from Day 1 to Day 3. The participants in the massage therapy group, however, had fewer complaints of fatigue on Day 1 and Day 2, as well as reporting a more effective sleep during all three days.
FOUR FRESH FOODS FOR YOUR FRIDGE
Put your fridge through basic training! These fresh, simple, and healthy foods can start meals off in the right direction.
Fresh vegetables & fruit. They’re filled with fibre, vitamins and minerals for good health. Keep colourful veggies and fruit cut up and ready for grab-and-go snacks.
Eggs. A very versatile source of protein! Cook up a quick frittata, burrito or omelette for breakfast, lunch or even dinner.
Hummus or bean dips. Legumes, such as black or white beans, are loaded with protein and fibre, and they make tasty dips for veggies.
Natural nut butters. For a superb nutty taste, choose natural nut butters. There is lots of interesting variety available these days, such as almond, cashew, or hazelnut.
Many varieties have no added sugar or salt.
Bonus items! A big juicy squeeze of lemon or lime, or a small splash of lower-sodium varieties of condiments such as salsa, pesto or horseradish, can make healthy meals pop with flavour.
Put your fridge through basic training! These fresh, simple, and healthy foods can start meals off in the right direction.
Fresh vegetables & fruit. They’re filled with fibre, vitamins and minerals for good health. Keep colourful veggies and fruit cut up and ready for grab-and-go snacks.
Eggs. A very versatile source of protein! Cook up a quick frittata, burrito or omelette for breakfast, lunch or even dinner.
Hummus or bean dips. Legumes, such as black or white beans, are loaded with protein and fibre, and they make tasty dips for veggies.
Natural nut butters. For a superb nutty taste, choose natural nut butters. There is lots of interesting variety available these days, such as almond, cashew, or hazelnut.
Many varieties have no added sugar or salt.
Bonus items! A big juicy squeeze of lemon or lime, or a small splash of lower-sodium varieties of condiments such as salsa, pesto or horseradish, can make healthy meals pop with flavour.
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