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.

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.

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.

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

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

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.

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!