Lifewise Health & Wellness Bulletin - February 2014

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 around us 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

CHECK OUT THESE EXCITING NEW CHANGES TO HOW WE ARE RUNNING CLASSES:


When it comes to healthy muscles and joints, our philosophy at Lifewise is "motion is lotion". Our goal is to help our students and patients develop strong supple bodies. In an effort to maximize your experience and encourage you to grow your yoga practice, we are changing our fee structure to a class pass system that will allow students to purchase and attend as many classes per week as fits their schedule – no more registered sessions! We will be adding additional classes and workshops to the schedule throughout the year (sold separately and registration still required for these ones); be sure to stay tuned for additions and updates!


Check out our class schedule & website for more details!

UPCOMING WORKSHOPS


FEB 8th: BACK TO BASICS
This gentle, guided four-week specialized back-care program, created and lead by RMT and Certified Iyengar Yoga Teacher, Dennis Newhook, is designed to help you learn how to better care for your back on a daily basis. You will learn exercises to safely reduce tension, increase mobility and build greater strength and body awareness. Handouts will be provided to guide participants in home practices between lessons. This program is suitable for those with chronic back pain or stiffness. No previous yoga experience is required.


4 week workshop
$88.oo + hst
Saturdays at 12:30pm (60min)
Begins: February 8, 2014


FEB 12th: DISCOVER YOGA
Join Gaye Barter, Certified Iyengar Yoga Teacher, in this safe and thorough six-week introductory program for the novice yogi who wants to have fun and start from square one. The classes will cover the fundamentals of yoga: breath, postural alignment, mobility, stability, strength, mental focus and deep relaxation. Upon completion of this program, you will have a preliminary understanding of the basic principles of yoga poses (asanas), a sense of how to modify the poses to your flexibility and ability level, along with some tools that can be applied to daily life.


6 week workshop
$126.oo + hst
Wednesdays at 7:15pm (75min)
Begins: February 12, 2014


*Registration deadline: 1 week prior to start date.

COMING SOON: Qigong Classes (Beginning the end of February – details to follow.)


Qigong is comprised of two words: "Qi" (energy or life force) and "Gong" meaning methods or exercise for strengthening or replenishing. Together, they translate roughly to breathe refinement or energy cultivation. This ancient practice is not only a wonderful low impact form of exercise and meditation; a regular Qigong practice can help you lower stress levels, control emotions, and increase self-awareness.


We would like to warmly welcome our new Qigong instructor, Zachary Lui, to the Lifewise Team. Zac has been a practitioner of Qigong and Meditation for many years; during this time he has apprenticed with various people within the discipline to hone his skills. Currently, he is in his final year of training to become a certified Acupuncturist. Zac brings his passion for working with others and living a balanced lifestyle together in his classes and has developed methods to make Qigong practical for the lay person. He has trained in Yang Style Taijichuan and Yin Style Baguazhang and has also run a year-long program on self-development as an instructor at the Quantum Life Science Institute. To date, many of the people he has trained report significant improvements in their life through the processes he teaches.

Try this simple lifestyle change with enormous health benefits...



Dennis Newhook, RMT & CYT



Commit to drinking water! Water aids in the transport of nutrients, detoxification, lubrication and cushioning. It maintains blood volume and aids in temperature regulation. It is the single most indispensable nutrient by far! Water makes up about 60% of the body’s weight and we begin to show signs of early dehydration (thirst, dry mouth, fatigue, headache, etc.) as soon as that figure begins to drop.



I find it helpful to fill a 1-litre container that I can use throughout the day to better monitor my intake. Seeing that container go down motivates me to keep drinking! The visual goal really helps. Like any new lifestyle change, it is best to start small: if you aren’t drinking any water, try for just a glass in the morning and one in the afternoon; gradually increase your intake each day.





Not sure how much water you really need? While your activity level, environment (temperature and humidity), and diet (including other beverages) all affect your required intake, most professionals agree that 2-litres/day is a good goal for healthy, active adults.



Here are a few suggestions if you struggle getting the water you need: try adding slices of citrus fruit (lemon, lime, or orange), cucumber, pineapple, or even mint leaves if you need a hint of flavour; start early – have your first glass before breakfast; if the taste of chlorine bothers you, let your water sit in a pitcher – the chlorine will evaporate; avoid storing your water in plastic containers – stainless steel or glass is best; be sure to regularly wash reusable bottles.

Lifewise Health & Wellness Bulletin - December 2013

Some call me an optimist, that may well be true; but, don’t underestimate the power of a positive mental attitude. Napoleon Hill wrote “Your mental attitude determines whether you find peace of mind, or go through life in a state of frustration or misery. It controls the success one achieves, the friends one makes, and the contributions one makes to posterity. It would be no great overstatement to say that mental attitude is EVERYTHING.” I wholeheartedly agree. If you operate under the assumption that the world is conspiring to give you the best life possible, miracles will begin to happen. Be grateful for your life, your friends, and your experiences; believe in yourself and in the greater good; love everything and everyone. Love your friends, your family your home, your city, your life. Give it a try. See what happens... you might start believing in miracles too!

Yours In Health,
Dr. Karen Baker

Exercise: The New Vital Sign
Karen Baker, BSc, DC

It is becoming more and more apparent in healthcare that we need to increase efforts around encouraging healthy lifestyle choices, correcting sedentary behaviour and creating a cultural shift towards physical activity. The dominant lifestyle of fast food and sedentary behaviour reflect the post-industrialized and technology driven age we live in, but the consequences are disastrous!

From the increasing amount of research being done in the industry, we know that regular aerobic exercises can have significant benefits in decreasing the risk of heart disease, diabetes and some cancers. It is also known to decrease disability associated with knee osteoarthritis, decrease the progression of dementia, delay cognitive decline, reduce anxiety and depression and is considered the best treatment for fatigue. Not surprisingly, regular exercise consistently improves quality of life.

A long term Cochrane Collaboration study, looked at outcomes over a 20 year period. Low fitness status was found to be more risky than smoking, diabetes and obesity combined. It was found, low cardio-respiratory fitness was found to be the most significant factor with respect to development of cardiovascular disease above all others.

Canadian Physical Activity Guidelines state that adults need to be getting 150 minutes of aerobic activity per week. To meet this target we need to be doing about 30 minutes of moderate to vigorous activity five times a week. Keep in mind that it is well established that more exercise will lead to further health benefits. Also, those 30 minutes can be broken up into smaller bouts of exercise and accumulate through the day. A recent initiative by the Canadian Chiropractic Association called Fit-in-15 (www.fitin15.ca) encourages people to get moving any way they can, in small doses.

Another national initiative, Exercise is Medicine Canada, guided by a task force of allied health professionals, aims to provide leadership in promoting physical activity as a chronic disease prevention and management strategy to improve the overall health of Canadians.

What is your Physical Activity Vital Sign? PA = X mins x 5 days = 5X mins/wk (Guideline: minimum 150 minutes/week). So, let’s get moving... It’s vital!

FIGHT THE FLU - Naturally!

Take Probiotics: These friendly flora help produce virus-fighting antibodies and aid in vitamin absorption. Nix sugar: Sugar dramatically decreases your immune function, so if you’re starting to feel ill, don’t go for anything sweet.

Sleep more: When you’re under the weather, shoot for a minimum of eight hours of sleep. Give yourself permission to catch some zzz’s!

Reduce stress: Illness thrives in a stressed body; so, to stave off sickness, make relaxing activities part of your weekly routine.

Sunshine for vitamin D: Your body needs vitamin D to activate pathogen fighting T-cells. Try some sunscreen-free exposure for 20 minutes between 8 & 10 am or between 4 & 6pm, when the sun isn't too harsh. And, lose those sunglasses - a great way to synthesize vitamin D is through your eyes!

Try Theives Oil: All the ingredients of this medieval blend of essential oils (cloves, lemon, cinnamon, eucalyptus, and rosemary) have germ-fighting properties that have been used to help ward-off infections for centuries. Try it in lieu of hand sanitizer or put a few drops in your humidifier.

Immunity Juice: At first sign of a sniffle, try this juice mix chock full of powerful, illness-fighting foods like parsley (combats infection), horseradish (great for clearing the sinuses) and garlic (major antiviral!). It’s guaranteed to get you back to tip-top shape faster than you can say, “Achoo!

 2 lemons
 1 bunch parsley
 1 inch-thick round horseradish root
 1 orange
 5 inch knob of ginger
 2 inch knob of turmeric
 1 large clove garlic
 1 cucumber
 2 stalks celery

Three Simple Tips for a Healthier Holiday
Dennis Newhook, RMT, CYT

1. Avoid the sugar rush and make sure desserts are splurge-worthy! Often times, the office cakes and coffee table chocolates are not really all that great. Think of your favourite holiday treats and plan to have them – in moderation – so that you remain mindful of the sugar you’re eating while at the same time saving yourself for those real “must-have” desserts.

2. Stay active. Can’t get to the gym or your regular fitness class? Don’t worry. A brisk 20 to 30-minute walk has many cardiovascular benefits. Besides, just being outside provides a little time to de-stress away from overly excited kids or bustling shopping malls.

3. Remind yourself daily of what is most important to you: family, friends, community, etc. The stress of the holidays can be huge. Keep the cooking and gift-giving as simple as possible so that you’re free to enjoy what matters most - the company of your loved ones.

Lifewise Health & Wellnes Bulletin - October 2013

Thank you to everyone who dropped by to say hello during the Mt. Pleasant Village Harvest 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!

We would like to take this opportunity to congratulate one of our resident massage therapists, Brian Burgess, for completing his Personal Training Certificate last month. As we know, regular exercise and an active lifestyle are key components of good health. This additional element will compliment his massage therapy practice and tremendously benefit our patients. To book a session with him,

please contact Mark at the front desk for assistance.

Yours In Health,

Dr. Karen Baker

FIGHT ‘COMPUTER NECK’ with YOGA 

Is sitting at your computer all day giving you a “pain in the neck”? The typical slouched posture we all seem to assume when sitting at the computer alters the angle of the neck, compresses the chest, and rounds shoulders. After sitting like this for long enough, most people will develop neck, shoulder and back pain. 

It’s rare to meet someone nowadays who doesn’t spend significant amounts of time on the computer. Younger and younger children are beginning to use computers both in school and at home in place of outdoor play. They, too, are learning to slump and tighten their muscles as they become absorbed in their video games or personal electronic devices. Seniors are now reconnecting with old friends, and staying in touch with grandchildren, via facebook and email. Hundreds of millions of people work at computer terminals, often for hours at a time without getting up. 

Any movement you do, or posture you hold repeatedly can become a habit. If you have to sit for hours, with elbows bent, wrists immobile and fingers typing rapidly, the brain will teach the muscles to be ready to sit and type again, in just the same manner, the next day. The wrists will be tight, the biceps tighter than usual to hold the arms steady and the neck will hold your head right where it needs to be in order to read what’s on the screen. Eventually this learned posture can lead to muscular pain, TMJ, carpal tunnel syndrome, back, neck and shoulder problems. 

This habitual, slumped posture – that tightens the chest, restricts breathing, overuses the back, neck and shoulder muscles, and can eventually lead to postural dysfunction and muscular pain.

Saturday, Oct 19th, 12:30 – 2:30pm 

Join Certified Yoga Teacher, Dennis Newhook for a 2 hour workshop designed specifically to counter the adverse effects of “computer neck” and release, relax, and lengthen your muscles – and eliminate neck and shoulder pain – while increasing body awareness. 

SPACE IS LIIMITED. 

COST: $50/participant

Contact the office to register!

Help For Growing Pains
Dr. Suzanne Crix

Growing pains most often appear in the lower extremities (ankles, knees, hips). The pain a child feels from growing pains can range from mild to excruciating. Pain will sometimes keep children up at night or wake them up in the middle of the night.

What causes growing pains? Growing pains tend to happen when a child has had a growth spurt. The pain comes from the tendons of the muscles that cross the ankle, knee or hip joints, or wherever the child is feeling pain.

During a growth spurt the bones grow very quickly. Sometimes they grow so fast that the muscles can’t grow fast enough to keep up. When the muscles are too short for the bones there can be micro-tears at the tendons. The micro-tears cause pain, swelling, redness and inflammation at the site of tearing.

Although running around, jumping and playing is generally great source of exercise for children, all of these activities cause more stress on the muscles and tendons. Every time the muscle is contracting, it can be causing micro-tears. That is why most of the pain is felt at night. The exercise during the day increases the inflammation, which feels worse at night.

In some instances, the difference between the bone length and the muscle length is so severe the muscle can start to splinter the bone under the knee cap. This can lead to extra bone growth on the tibia. It is easily treatable with rest, ice and massage.

How to help with the pain:
 Apply an ice pack or something cold to the area. Do not put ice directly on the skin, as it can cause frostbite. Place a damp tea towel around the pack and place that to the skin for 10-15 minutes.
 Elevate the knees or ankles. This will help drain the swelling out of the joint(s).
 Gently rub both sides of the joint using an upward and circular pressure. The pressure should go towards the heart. Use your finger tips or palms of your hands.

Walk your way to better health! One step at a time
Dennis Newhook, RMT, CYT

With the weather starting to change, you might consider taking advantage of the cooler fall evenings to start doing some walking! With the current running craze, you may have forgotten that walking has many health benefits. It is gentle enough for most fitness levels and regular walking decreases stress, improves sleep, boosts circulation, and helps maintain muscle and bone health. Even 10 minutes of brisk walking a day makes a difference.

Need motivation? Consider using a pedometer. The Toronto Public Library lends pedometers for 3-week periods, so you can experiment before purchasing your own. Using one from the library can give you a sense of the number of steps you already take in an average day and help you to measure the steps in your routine walks. 10,000 steps is the recommended goal for healthy adults. If new to walking, you’ll want to start lower and gradually work your way up.

Remember, every step counts! Here are a few tips to sneak some extra steps into your day: park at the far end of the lot, take stairs, get off the subway or bus one stop earlier. If you can manage, try walking to work a few days a week. Perhaps you can offer to walk a neighbour’s dog… maybe invite your neighbour to join you!

Lifewise Health & Wellness Bulletin - September 2013

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 most often a result of either over use (excessive wear & tear) or acute strain (a pull or tear in a muscle or tendon).

High impact sports such as running, aerobics or dance tend to lead to the most injuries; but even leisurely walking can produce a lot of additional pressure on the feet and legs. Other sports with high risk are those with overhead movements like tennis or baseball. To help avoid injuries to your precious (and irreplaceable) joints and keep your body functioning at its peak, it’s important to take preventative measures: Take the time to stretch, warm up, cool down, and stay hydrated. Try taking a break from consecutive days of play to allow your body time to heal.

Yours In Health,
Dr. Karen Baker

PREGNANCY & BACK PAIN

Did you know that at least 50 per cent of pregnant women experience back pain? And 10 per cent of those report discomfort severe enough to disrupt their daily routines. The good news is that there are steps you can take to baby your back during pregnancy.

What causes pregnancy-related back pain in the first place?

The average healthy weight gain is more than 30 pounds. This extra weight places considerable stress on the back, feet, ankles and knees. As your baby grows, the core abdominal muscles become stretched, and cannot stabilize your posture as well as they did before.

In the third trimester, levels of a hormone called “relaxin” increase ten times. This also contributes to back pain. Relaxin loosens your joints to allow the pelvis to accommodate the growing fetus. These loose joints force the muscles of the back and pelvis to work overtime to keep you upright and balanced.

Try these tips to help minimize your risk of back pain:

 Exercise can help increase muscle support for your aching back. Always consult a health care practitioner before participating in a new exercise regimen. Low impact cardiovascular activities, such as swimming, walking, or stationary cycling can help relieve pain and maintain fitness.

 Sleep on your left side to reduce the pressure of the uterus on the large blood vessels in the abdomen, and optimize blood flow to both mother and baby.

 Place a pillow between your knees to take pressure off your lower back when sleeping on your side. Place the pillow under your knees if you sleep on your back.

 Take frequent, short breaks with your feet elevated.

 Remember, adequate rest restores your energy and gives your back a chance to relax.

 Wear flat, supportive shoes and use a lumbar support pillow in your chair at home or work. If you sit at a computer or desk, take frequent breaks and walk around for a few minutes each hour.

 Don’t be afraid to ask for help, especially when lifting heavy objects, including other toddlers and children.

SNEAKER SAVVY: What to Look for When Shopping for Athletic Shoes

 If you workout several days a week, purchase new athletic shoes every three to six months. Or, if you have logged more than 500 miles on your shoes, it’s time to invest in a new pair. You may need to shop for shoes more often if you have a postural imbalance.

 Have BOTH feet measured (while you are standing, not sitting) each time you purchase new shoes. If your feet are different sizes, always buy for the larger foot.

 Shop for shoes immediately following a workout or in the evening when feet are swollen. Wear the same type of socks you wear while exercising.

 Try on BOTH shoes in a pair for at least 20 minutes before purchasing them. Walk, run and jump around the store to simulate the activity required by your sport.

 Consider arch height, cushioning, support, “breathability” of material and flexibility of the shoe.

 Ensure that there is at least one thumb’s width of space from your longest toe to the end of the shoe. Have a sales person check this measurement for you. If you bend over to check it yourself, your foot’s position will shift.

 Choose an athletic shoe made specifically for your sport.

 Shop at athletic-shoe speciality stores that offer free consultations with injury-prevention specialists.

 If you suffer from “weak” ankles, look for sneakers with built in “neoprene sleeves,” which work like ace-bandages to prevent ankles from wobbling.

 If your sport requires cleats, look for the shorter, plastic variety. Longer spikes may cement your foot into the soil, causing excessive twisting at the knee and related injuries.

 Forget the frills. Don’t be swayed by extravagant packaging or advertising campaigns. Instead choose shoes from companies that pour money into research and development, not splashy marketing.

 If your sport requires heavy equipment – such as football gear or hiking packs – make sure to try on shoes while wearing the equipment.

Prevent Falls with these Four Moves for Improving Balance

The Cross-Crawl: After various light warm-ups, begin with the basic cross-crawl, which focuses on the fundamentals of balance. March in place, lifting the knees high. At the same time, reach across and touch the lifted knee with the opposite hand or elbow; alternate and keep going. This can be done sitting, standing or lying down. Once any of these exercises are mastered continue to challenge yourself. For even greater balance work, and to exercise the vestibular system, close your eyes and count backwards from 100 by threes.

Forward Toe-Touch: To improve motor skills, physical coordination and cognition, there are many dance exercises that are appropriate for seniors. If needed, use a chair for assistance. Place your feet shoulder-width apart. Now, simultaneously extend your left foot and your right arm forward. Keep your left toes pointed down, touching the floor; or for more difficulty, maintain the toes a few inches off the floor. Repeat this move with your left arm and right foot. Hold each pose for several seconds, and increase holding time.

Side-Step Walk: Start standing with feet hip-width apart, bring your right foot across the left and step down three to five inches away from the left foot, ankles crossed. The closer the feet, the harder it is to balance. Alternate crossing the foot in front and then behind the other foot as you move along; repeat several times, then do the same with opposite feet.

The Cat Jump: This activity is practice in case of a fall; the muscle memory of the movement will be etched in your body. Bend your knees in a squat. Jump a little off the ground with both feet, and land softly, like a cat, without jarring your body. Repeat until you are confident in your ability to prevent a spill.

Lifewise Health & Wellness Bulletin - JULY 2013

Congratulations to all the winners of our Patient Appreciation Month Raffle! Thank you to everyone for participating. We hope that these small tokens express our gratitude for your ongoing support.

Now that Summer has officially arrived, hopefully we can take advantage of the nice weather by going out for walks, cycling, playing tennis, golf, soccer, etc. Remember to do a good warm-up, stretch, put on some sunscreen and drink lots of water. Also, remember to 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? Have a happy Canada Day!

Yours In Health,

Dr. Karen Baker

Don't over-do, don't under-do, just DO & feel GREAT!

Gaye Barter, Certified Iyengar Yoga Teacher

Yoga is about exploration, a dialogue of mind to body, to breath, that changes by the moment. We are organic beings affected by our ever-changing lifestyle, emotions and situations. Yoga makes space for an awakening of the cells, creating an 'intelligence' to awaken to a newfound sense of space and freedom.

Many people seek yoga for improved health and flexibility, but they discover there is more. Ultimately there is a learning, growth and change due to new state of focus. Yoga gives us an opportunity to settle ourselves, to listen, to feel and to have a knowing and learn or relearn on a whole new level.

Through a discovery of alignment, the body can shift towards a state of effortless effort where the skeletal structure supports life and movement without the over -taxing effort on our muscular framework.

By recognising where we are restricted and where the imbalances are, we can begin to change, by gently pushing the edges back.

The most advanced practitioners aren't necessarily the most physically flexible ones; instead they are flexible in mind and emotional, offering themselves a state of grace.

Learning to accept and keep going, 'our edges' soften, we can then start to push them back and 'the box' we are living in, expands. Shifts take place and we may discover we have more freedom in our hamstrings, more depth in our breath and more clarity in our thoughts and a feeling of greater peace...our lives change.

Nudging and coaxing the old so-called comfort zones we begin to know a new place in ourselves.

For the month of July, Gaye will be teaching Wednesday and Friday mornings 9:30-10:45am

& Tuesday and Thursday evenings 5:45-7pm.

See the JULY CLASS SCHEDULE for more details!

Register today or drop in for a class.

5 FOODS TO AVOID TO HELP YOU KEEP ACTIVE

Dr. Suzanne Crix, Chiropractor

Now that summertime is here, I am sure you are all anticipating making the most out of the nice weather and doing the things you love to do outdoors, as am I. The last thing you want is to be slowed down by an “-itis” or inflammation that just doesn’t seem to go away. Whether you have an acute condition such as tendonitis or bursitis, or a chronic condition such as arthritis, carditis or colitis, being more conscious of what you eat will definitely help keep you active. The following 5 foods should be avoided to help decrease systemic inflammation and consequently, you will experience less pain, feel more flexible and vital, lose weight and prevent degenerative conditions.

1. Wheat. Our bodies produce an inflammatory response to the genetically modified wheat that we eat today. Healthier choices include quinoa, spelt, buckwheat and gluten-free products. The Wheat Belly is a great read for more information.

2. Meat. Chicken and fish are protein sources that are much easier for our bodies to digest. The book called The China Study is a good reference about animal proteins.

3. Dairy. Not only does it contain casein protein but also all the not so good things fed to cows such as growth hormone and antibiotics. There is an abundant supply of dairy-free milk options such as soy, rice and almond.

4. Sugars. Refined sugars, especially, increase inflammation in the body. Sugars also feed yeast which is part of the normal flora but can overgrow and cause disease. Some good alternatives include the estevia, guava, honey and maple syrup.

5. Shellfish. These types of fish, such as lobster, scallops and shrimp are high in arachnidonic acid. Alternately, cold water fish such as halibut, salmon and cod are naturally anti-inflammatory.