My brother calls the Winter Blues the Februaries. It is common for us to get down in the middle of winter when it is dreary and cold outside. I have posted this story before, but I love it, and I think at this time of year we often need a reminder of how our thoughts, words, and deeds affect our lives:‘A man and his young son were hiking in the mountains, when the boy suddenly lost his footing and slid down the steep mountain side. On his way down, the boy caught a tree root. The root kept the boy from falling onto the rocks at the bottom of a deep chasm thousands of feet below. Scared and embarrassed, the boy cried "you idiot!" A voice shot back "you idiot!"
A short time later, the father reached the boy and pulled him to safety. The boy told his father that while he was hanging onto that tree root - he heard someone call him an "idiot". "That was your echo", the father said. "Let me demonstrate. You are strong!" the father yelled. A voice echoed "You are strong!"
There is a universal law that says, whatever you say, think, or do - comes back to you. It's known as the "echo effect". If you project positive things in your thoughts, words and deeds - positive things will come back to you. If you lie, cheat, and steal...well, you know what you can expect. Being positive or being negative will come back to you. You can choose to do one or the other. Which will you choose?’
Yours in Health, Dr. Karen Baker
Friday, February 8, 2013
Lifewise Health & Wellness would like to take this opportunity to welcome Susan Ivimey, Certified Yoga Teacher, to our team!
Susan first discovered yoga at a young age, practicing with her mother at home in rural Newfoundland. A dedicated lifelong practitioner; she completed her 200-hour Hatha/Vinyasa certification under Kathryn Beet and Patricia White, and has taken additional training in Restorative and Therapeutic yoga.
Susan's slowly flowing classes are open to all levels and abilities, with skillful hands-on assists to calm the mind and intelligent sequencing to invigorate the body.
Come by and check out her classes on Wednesdays at 5:30pm & 6:30pm starting February 20th!
STAYING ON TRACK WHEN IT’S COLD OUTSIDE
Julia Pilliar, MPH, RD, CK
It can be difficult to stay healthy when it’s gross outside. Here are a few tips for getting through the winter and coming out refreshed (or at least not completely stressed!) on the other side.
1. Stay warm. This might seem obvious, but staying warm is not only important for health, but for posture as well. When we’re cold, we tend to move into body positions in an attempt keep heat in: huddling over, rounding the shoulders. To reinforce good posture, it is important to have good, tall posture as much as possible. Staying warm makes it easier to stand tall and keep shoulders low when it’s cold outside. Remember what your mom used to say and use that scarf and hat when you need to !
2. Stay active. Although going outside for a walk, run, or bike ride is not too appealing during this season of ice, rain, and snow, staying active is important for many things. Physical activity helps not only waist lines and muscle, but also helps to keep mood elevated when it`s grey outside. Also, once the warm weather returns, it will be easier to pick up the activities you enjoy doing if you’ve been maintaining a good level of aerobic conditioning and strength.
3. Stay hydrated. It’s easy to feel the dryness in the winter, but people often fail to realize that it is not only skin that craves moisture, but the internal body as well. When it’s cold out we tend to forget about drinking water, perhaps because it’s a cold liquid and we don’t want to cool down further! But, our bodies are constantly releasing moisture, through our skin, mouth, nose, eyes, and so on, and it is important to replenish this hydration. The best way to do so is with water. Warm beverages can also help, but beware - alcohol dehydrates, and other beverages like hot chocolate and specialty beverages often come with extra calories in the form of refined sugar and cream. Eating soups and vegetables that have high water contents can also help to keep hydration levels up.
4. Stay stress-free. This can be a busy time of year – work might be busy, clean-up from after the holidays might still be needed, and various commitments can take time away from ‘you time’. Make sure you build de-stress time into every day. This is different from one person to the next – exercise can have very effective anti-stress effects, but others might need some quiet meditation time, yoga, massage, or other form of TLC. We are all most productive when we feel stress-free, so be sure to prioritize ‘you time’ every day despite the busyness of the season. Staying stress free also helps to keep the immune system topped up.
Julia Pilliar, MPH, RD, CK
It can be difficult to stay healthy when it’s gross outside. Here are a few tips for getting through the winter and coming out refreshed (or at least not completely stressed!) on the other side.
1. Stay warm. This might seem obvious, but staying warm is not only important for health, but for posture as well. When we’re cold, we tend to move into body positions in an attempt keep heat in: huddling over, rounding the shoulders. To reinforce good posture, it is important to have good, tall posture as much as possible. Staying warm makes it easier to stand tall and keep shoulders low when it’s cold outside. Remember what your mom used to say and use that scarf and hat when you need to !
2. Stay active. Although going outside for a walk, run, or bike ride is not too appealing during this season of ice, rain, and snow, staying active is important for many things. Physical activity helps not only waist lines and muscle, but also helps to keep mood elevated when it`s grey outside. Also, once the warm weather returns, it will be easier to pick up the activities you enjoy doing if you’ve been maintaining a good level of aerobic conditioning and strength.
3. Stay hydrated. It’s easy to feel the dryness in the winter, but people often fail to realize that it is not only skin that craves moisture, but the internal body as well. When it’s cold out we tend to forget about drinking water, perhaps because it’s a cold liquid and we don’t want to cool down further! But, our bodies are constantly releasing moisture, through our skin, mouth, nose, eyes, and so on, and it is important to replenish this hydration. The best way to do so is with water. Warm beverages can also help, but beware - alcohol dehydrates, and other beverages like hot chocolate and specialty beverages often come with extra calories in the form of refined sugar and cream. Eating soups and vegetables that have high water contents can also help to keep hydration levels up.
4. Stay stress-free. This can be a busy time of year – work might be busy, clean-up from after the holidays might still be needed, and various commitments can take time away from ‘you time’. Make sure you build de-stress time into every day. This is different from one person to the next – exercise can have very effective anti-stress effects, but others might need some quiet meditation time, yoga, massage, or other form of TLC. We are all most productive when we feel stress-free, so be sure to prioritize ‘you time’ every day despite the busyness of the season. Staying stress free also helps to keep the immune system topped up.
Soak Your Stress Away
Dennis Newhook RMT, CYT
Stressed? Sore muscles? Try this simple treatment at home...
Epsom Salt, named after the South England town where the salt was first obtained, is comprised of magnesium and sulphate. It is widely prescribed to ease stress, reduce headaches, promote sleep, ease muscle tension, and aid detoxification. Adding the salts to your bath water following exercise or massage treatment can help reduce delayed onset muscle soreness and speed tissue repair. Epsom salts can be purchased from most pharmacies, department stores, or health food stores. Keep the following tips in mind to ensure your safety and enjoy your bath!
2-4 cups of salts for a full bath (do not add soaps, oils, or other bath products)
Soak for a minimum of 10 min, up to 25 min
Sip cool water while bathing (plastic cup is safest in case you drop it) and keep a cold facecloth on the back of your neck or forehead to avoid overheating
Allow the water to drain from the tub before you stand up, and rinse yourself with cool to warm water afterwards
If possible, do not bathe while you are home alone
If you have a diagnosed heart condition or high blood pressure, it is recommended to bathe with your heart above the level of the water and with a cold towel around your neck
Shorter durations and lower water temperatures can increase your tolerance to the treatment
If you have further questions or concerns, consult your healthcare professional.
*References: “Heat & Cold as Ty” by Laurel Fowlie; Epsom Salt Council (www.epsomsaltcouncil.org)
Dennis Newhook RMT, CYT
Stressed? Sore muscles? Try this simple treatment at home...
Epsom Salt, named after the South England town where the salt was first obtained, is comprised of magnesium and sulphate. It is widely prescribed to ease stress, reduce headaches, promote sleep, ease muscle tension, and aid detoxification. Adding the salts to your bath water following exercise or massage treatment can help reduce delayed onset muscle soreness and speed tissue repair. Epsom salts can be purchased from most pharmacies, department stores, or health food stores. Keep the following tips in mind to ensure your safety and enjoy your bath!
2-4 cups of salts for a full bath (do not add soaps, oils, or other bath products)
Soak for a minimum of 10 min, up to 25 min
Sip cool water while bathing (plastic cup is safest in case you drop it) and keep a cold facecloth on the back of your neck or forehead to avoid overheating
Allow the water to drain from the tub before you stand up, and rinse yourself with cool to warm water afterwards
If possible, do not bathe while you are home alone
If you have a diagnosed heart condition or high blood pressure, it is recommended to bathe with your heart above the level of the water and with a cold towel around your neck
Shorter durations and lower water temperatures can increase your tolerance to the treatment
If you have further questions or concerns, consult your healthcare professional.
*References: “Heat & Cold as Ty” by Laurel Fowlie; Epsom Salt Council (www.epsomsaltcouncil.org)
Friday, October 5, 2012
Lifewise Health & Wellness Bulletin - October 2012
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
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
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).
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