Studies show that 80% of our population experience low back pain at some point in their adult lives. Whether this pain is caused by an injury, sitting hunched over a computer for hours on end, or from stress, if you fall into this category you know how unbearable this condition can be. There has always been a plethora of anecdotal evidence for techniques to palliate your pain, but recently a focus on evidence based care has pushed for scientific studies to support our choices. Very recently a study supporting yoga as an effective means to cope with chronic low back pain was released; below Dennis discusses a study supporting massage. Whatever treatment type is right for you, the evidence is saying movement is the key. So get your body moving and feel your aches and pains melt away.
Yours In Health,
Dr. Karen Baker
Thursday, November 3, 2011
MOMS & CRAWLERS YOGA
6-week workshop: Nov. 15th – Dec. 22nd, 2011
This unique all-level class series is for shoulder relief, abdominal strengthening and an all-over body stretch especially for moms. Moms get to de-stress and children get exposed to yoga and have fun. This class series is taught to the adults and the kids participate how they want to. Our yoga practice does not wait for the situation to be perfect but invites the skill of accepting things just the way they are now. Bring a favorite toy to share.
1 class per week: $90 ~ 2 classes per week: $162
6-week workshop: Nov. 15th – Dec. 22nd, 2011
This unique all-level class series is for shoulder relief, abdominal strengthening and an all-over body stretch especially for moms. Moms get to de-stress and children get exposed to yoga and have fun. This class series is taught to the adults and the kids participate how they want to. Our yoga practice does not wait for the situation to be perfect but invites the skill of accepting things just the way they are now. Bring a favorite toy to share.
1 class per week: $90 ~ 2 classes per week: $162
30 Class Yoga & Pilates Challenge!
Our mission at Lifewise is to educate, inspire and motivate the people in our community to live healthier lives.
On that note… we would like to challenge all our existing patients and students to get your body moving this fall!
For $30 attend 30 of our drop-in classes between now and the end of the year.
Our mission at Lifewise is to educate, inspire and motivate the people in our community to live healthier lives.
On that note… we would like to challenge all our existing patients and students to get your body moving this fall!
For $30 attend 30 of our drop-in classes between now and the end of the year.
So, what’s the deal with the cracking anyway?
Karen Baker, BSc, DC
There are a lot of preconceived ideas about chiropractic adjustments. And, many people are afraid of the “cracking” sound that often accompanies a classic manual manipulation. Rest assured, the crack you hear is NOT bones breaking, but is a result of gas bubble being released quickly from solution - this sound even has a name: cavitation.
An analogy I often use is that of a soda bottle. You may have noticed that when you open a bottle of pop bubbles seem to form out of nowhere. The carbonation process has infused CO2 into the liquid, and if kept under pressure it will stay there. When the volume of the container holding the liquid increases (or the cap is opened), those CO2 molecules, which would rather be in gas form now have somewhere to go, and come out of solution forming gas bubbles. If you open the bottle slowly, the bubbles form slowly, fizzing to the surface, if opened quickly, they “pop” out of solution all at once.
This is basically the same process as what happens in our joints. Our joints are filled with nutrient rich liquid called synovial fluid. There is nitrogen gas dissolved within this fluid. Unlike a pop bottle, our joints are flexible structures enclosed by a soft capsule that can stretch. As our joints move the volume of the space changes and these molecules escape from, and are reabsorbed into, solution on a regular basis. If the joint moves slowly, these bubbles will form slowly and no noticeable noise will follow, but if stretched quickly enough the gas will pop out of solution making a popping or “cracking” sound.
This being said, you should never agree to a procedure that you are not comfortable with. If you are afraid, there are other ways to get the joints moving that don’t require a crack. So talk to your chiropractor about different treatment methods that might meet your comfort level.
Karen Baker, BSc, DC
There are a lot of preconceived ideas about chiropractic adjustments. And, many people are afraid of the “cracking” sound that often accompanies a classic manual manipulation. Rest assured, the crack you hear is NOT bones breaking, but is a result of gas bubble being released quickly from solution - this sound even has a name: cavitation.
An analogy I often use is that of a soda bottle. You may have noticed that when you open a bottle of pop bubbles seem to form out of nowhere. The carbonation process has infused CO2 into the liquid, and if kept under pressure it will stay there. When the volume of the container holding the liquid increases (or the cap is opened), those CO2 molecules, which would rather be in gas form now have somewhere to go, and come out of solution forming gas bubbles. If you open the bottle slowly, the bubbles form slowly, fizzing to the surface, if opened quickly, they “pop” out of solution all at once.
This is basically the same process as what happens in our joints. Our joints are filled with nutrient rich liquid called synovial fluid. There is nitrogen gas dissolved within this fluid. Unlike a pop bottle, our joints are flexible structures enclosed by a soft capsule that can stretch. As our joints move the volume of the space changes and these molecules escape from, and are reabsorbed into, solution on a regular basis. If the joint moves slowly, these bubbles will form slowly and no noticeable noise will follow, but if stretched quickly enough the gas will pop out of solution making a popping or “cracking” sound.
This being said, you should never agree to a procedure that you are not comfortable with. If you are afraid, there are other ways to get the joints moving that don’t require a crack. So talk to your chiropractor about different treatment methods that might meet your comfort level.
GOT LOW BACK PAIN? TRY A MASSAGE!
Dennis Newhook, RMT
New study on Chronic Low Back Pain Supports the use of Massage Therapy! Researchers in Seattle, Washington were curious if massage therapy could improve disability and decrease the symptoms associated with chronic low back pain. Their single-blinded, randomized controlled trial was published in a recent edition of a prominent medical journal. The bottom line: Massage improves function in patients with chronic low back pain. The subjects received weekly massage treatments for 10 weeks, either a general relaxation massage or one aimed specifically at addressing musculoskeletal contributions to low back pain. The study "produces a clinically meaningful reduction in dysfunction and symptoms as compared with usual care". While the effects seemed to gradually fade once treatments had ended, the functional improvement persisted for up to 1 year! The massage treatments consisted of myofascial, neuro-muscular, and other soft-tissue techniques, all of which are part of the Ontario registered massage therapists’ scope of practice.
(Cherkin DC, Sherman KJ, Kahn J, et al. A comparison of the effects of 2 types of massage and usual care on chronic low back pain. Ann Intern Med 2011;155(1):1-9.)
Dennis Newhook, RMT
New study on Chronic Low Back Pain Supports the use of Massage Therapy! Researchers in Seattle, Washington were curious if massage therapy could improve disability and decrease the symptoms associated with chronic low back pain. Their single-blinded, randomized controlled trial was published in a recent edition of a prominent medical journal. The bottom line: Massage improves function in patients with chronic low back pain. The subjects received weekly massage treatments for 10 weeks, either a general relaxation massage or one aimed specifically at addressing musculoskeletal contributions to low back pain. The study "produces a clinically meaningful reduction in dysfunction and symptoms as compared with usual care". While the effects seemed to gradually fade once treatments had ended, the functional improvement persisted for up to 1 year! The massage treatments consisted of myofascial, neuro-muscular, and other soft-tissue techniques, all of which are part of the Ontario registered massage therapists’ scope of practice.
(Cherkin DC, Sherman KJ, Kahn J, et al. A comparison of the effects of 2 types of massage and usual care on chronic low back pain. Ann Intern Med 2011;155(1):1-9.)
Monday, October 3, 2011
Lifewise Health & Wellness Bulletin - October 2011
It’s no accident that fitness enthusiasts tend to take far fewer sick days than their sedentary peers. There is plenty of evidence that when you enjoy being active and can do so easily, your resistance to disease is at its best. Studies have shown that working out increases the activity of natural killer (NK) cells – immune system cells that attack developing tumour cells and help ward off infection. Take a moment to check in with your body right now. How does it feel? Are you sitting comfortably with good posture, or slouching and forcing your muscles and organs into awkward positions? Is your body telling you, “I feel nurtured, relaxed and fit”? Or is it saying “I ache”, “my muscles are tense” or “I’m pushed to the limit”? If your body is full of vigour, congratulations - keep up the good work! If your body is saying it’s uncomfortable, don’t panic. Research has verified time and again that it’s never too late to start boosting your health with exercise.
All it takes is 30 minutes per day.
Yours In Health,
Dr. Karen Baker
All it takes is 30 minutes per day.
Yours In Health,
Dr. Karen Baker
Exercise & Immunity
Karen Baker, BSc, DC
The fastest way to feel energized is to exercise, and the effects will be immediate. A simple 10-min walk will decrease tension, banish fatigue, and boost mental alertness for hours afterwards. Make it a daily routine, and pretty soon, you’ll be toning muscles, strengthening your heart, and improving the functioning of most organs and systems in your body. Exercise immediately lightens the workload of the immune system, speeding the elimination of germs and other threats by:
Stimulating circulation: Immune cells travel more quickly through the body, attacking and destroying invaders before they can do harm.
Making you breathe deeply: When you breathe forcefully, you often expel more waste, notably carbon dioxide, through your lungs.
Accelerating perspiration: As a result, metabolic by-products are eliminated faster through the skin.
Increasing muscle activity: This helps move dead white blood cells and debris through and out of the lymphatic vessels.
Improving self-confidence and self-esteem: This helps minimize the negative effects of stress.
Three or four brief sessions of strength training (such as lifting weights) and moderate aerobic exercise per week are all you need to supply your immune system with a greater number of NK cells, according to a review of 629 studies by the International Society of Exercises and Immunology. Although the number of NK cells drops back down to pre-exercise levels within hours, each workout pays off with a small but cumulative benefit that reduces the risk of infection and disease over the long term.
Karen Baker, BSc, DC
The fastest way to feel energized is to exercise, and the effects will be immediate. A simple 10-min walk will decrease tension, banish fatigue, and boost mental alertness for hours afterwards. Make it a daily routine, and pretty soon, you’ll be toning muscles, strengthening your heart, and improving the functioning of most organs and systems in your body. Exercise immediately lightens the workload of the immune system, speeding the elimination of germs and other threats by:
Stimulating circulation: Immune cells travel more quickly through the body, attacking and destroying invaders before they can do harm.
Making you breathe deeply: When you breathe forcefully, you often expel more waste, notably carbon dioxide, through your lungs.
Accelerating perspiration: As a result, metabolic by-products are eliminated faster through the skin.
Increasing muscle activity: This helps move dead white blood cells and debris through and out of the lymphatic vessels.
Improving self-confidence and self-esteem: This helps minimize the negative effects of stress.
Three or four brief sessions of strength training (such as lifting weights) and moderate aerobic exercise per week are all you need to supply your immune system with a greater number of NK cells, according to a review of 629 studies by the International Society of Exercises and Immunology. Although the number of NK cells drops back down to pre-exercise levels within hours, each workout pays off with a small but cumulative benefit that reduces the risk of infection and disease over the long term.
The Buzz on Caffeine
Dennis Newhook, RMT, CYT
Caffeine occurs naturally in many plants, including familiar sources such as coffee beans, the tea leaf, and the cocoa bean from which chocolate is made. Cola beverages also contain caffeine, both from the kola nut and (the majority) from supplemental caffeine (often taken from coffee beans which have been decaffeinated). Another common source is over-the-counter drugs such as cold remedies, pain relievers, and weight-loss aids.
While caffeine is generally recognized as safe, Health Canada does recommend a maximum daily intake of 400 mg. For adolescents and children, the amount is much less: 45 mg for children aged four to six; 62.5 mg for children aged seven to nine; 85 mg for children aged 10 to 12. Adolescents 13 and older, should follow the precautionary recommendations of 2.5 mg of caffeine per every kg of body weight.
Some health advocates have tried to link caffeine to negative health effects, but so far, most studies are inconclusive. What we do know is that everybody has a different tolerance for caffeine. In healthy adults, a small amount of caffeine has positive effects (increased alertness and concentration). For caffeine-sensitive adults however, even small doses cause insomnia, headache, irritability and nervousness. Children are at increased risks of experiencing these effects. Other effects of excess caffeine include muscle tremors, nausea, increased heart rate and blood pressure, and anxiety.
There appears to be a growing market for specialty formulated energy drinks. These often have very high amounts of caffeine and sugar, as well as other energy-boosting herbal ingredients. Labelling regulations require caffeine content be listed only when pure caffeine is added to a beverage. Extra caffeine from plant additives may not be reflected in the label. These energy drinks are NOT recommended for children, pregnant or breastfeeding women, or caffeine-sensitive people.
Some over-the-counter medications contain as much as 1000 mg of caffeine in a daily dose! Be sure to include that amount in your daily caffeine allowance. If you take caffeine daily, be sure to ask a medical professional if caffeine consumption could interact with any other medications you might be taking. So enjoy your daily java if you choose, but stay informed!
(Health Canada, Whitney & Rolfes: Understanding Nutrition)
Dennis Newhook, RMT, CYT
Caffeine occurs naturally in many plants, including familiar sources such as coffee beans, the tea leaf, and the cocoa bean from which chocolate is made. Cola beverages also contain caffeine, both from the kola nut and (the majority) from supplemental caffeine (often taken from coffee beans which have been decaffeinated). Another common source is over-the-counter drugs such as cold remedies, pain relievers, and weight-loss aids.
While caffeine is generally recognized as safe, Health Canada does recommend a maximum daily intake of 400 mg. For adolescents and children, the amount is much less: 45 mg for children aged four to six; 62.5 mg for children aged seven to nine; 85 mg for children aged 10 to 12. Adolescents 13 and older, should follow the precautionary recommendations of 2.5 mg of caffeine per every kg of body weight.
Some health advocates have tried to link caffeine to negative health effects, but so far, most studies are inconclusive. What we do know is that everybody has a different tolerance for caffeine. In healthy adults, a small amount of caffeine has positive effects (increased alertness and concentration). For caffeine-sensitive adults however, even small doses cause insomnia, headache, irritability and nervousness. Children are at increased risks of experiencing these effects. Other effects of excess caffeine include muscle tremors, nausea, increased heart rate and blood pressure, and anxiety.
There appears to be a growing market for specialty formulated energy drinks. These often have very high amounts of caffeine and sugar, as well as other energy-boosting herbal ingredients. Labelling regulations require caffeine content be listed only when pure caffeine is added to a beverage. Extra caffeine from plant additives may not be reflected in the label. These energy drinks are NOT recommended for children, pregnant or breastfeeding women, or caffeine-sensitive people.
Some over-the-counter medications contain as much as 1000 mg of caffeine in a daily dose! Be sure to include that amount in your daily caffeine allowance. If you take caffeine daily, be sure to ask a medical professional if caffeine consumption could interact with any other medications you might be taking. So enjoy your daily java if you choose, but stay informed!
(Health Canada, Whitney & Rolfes: Understanding Nutrition)
Wednesday, August 31, 2011
Lifewise Health & Wellness Bulletin - September 2011
As enthusiasm for herbal therapies continues to grow, I would, once again, like to caution against resorting to pill popping as the natural solution to all health problems. Even though research has demonstrated the beneficial effects of many herbs, as usual, in practice things are more complicated. The benefits of many widely used herbal remedies have not been rigorously tested and are not yet well documented. Also, although Health Canada’s Natural Health Products Directorate (www.hc-sc.gc.ca/hpb/onhp/) tests contents of some herbs and nutritional supplements, there is no guarantee you’re getting what’s listed on all labels. One resource that may help is www.ConsumerLab.com they privately test supplements to determine if the contents are pure and match the label claims. Many tested supplements have been found to lack key components or did not contain advertised percentages of active ingredients. Some products were even found to contain pesticides and heavy metals. Remember, no herb is a substitute for a healthy diet and other good habits. And, if you choose to supplement, be selective and be a savvy consumer.
Yours In Health,
Dr. Karen Baker
Yours In Health,
Dr. Karen Baker
Check Your Medicine Cabinet
Karen Baker, BSc, DC
Your medications (prescription or over the counter) may change the way your body responds to exercise, sometimes in ways that can be dangerous. If you take any medication regularly, check with your pharmacist to see if it can cause problems. A few to watch out for:
ANTIBIOTICS: A class of antibiotics called fluroquinolones (e.g. Ciprofloxacin, Sparfloxacin, Levofloxacin), often prescribed for bronchitis, urinary tract infections and intestinal infections, may increase your risk of tendinitis or a tendon rupture. If the antibiotic you’re taking belongs to this class, ask if a substitute could work as well for you.
ANTIHISTAMINES (e.g. Diphenydramine, Cyprohepadinie) work well to diminish allergy symptoms; however, they also reduce your ability to sweat, leaving you vulnerable to overheating during a workout. Some also cause drowsiness or slowed reflexes, which could lead to injury. Wait at least half a day after taking such drugs to do activities that require physical or mental coordination or fast response time, such as using gym machines.
DIURETICS (such as Furosemide, Metolazone) used to control high blood pressure, flush fluid from your body. This can increase the risk of dehydration during exercise; especially since exercise suppresses the thirst response. Combining diuretics with exercise can be especially dangerous for older people with heart disease. It is important to always drink plenty of fluids when exercising, but if you are taking one of these medications pay particular attention to your fluid intake.
IBUPROFEN (generic), sold under several brand names (i.e. Advil, Motrin, Nuprin) is often taken to reduce pain and inflammation. This type of painkiller accelerates dehydration by reducing blood flow to the kidneys. Acetaminophen (Tylenol and others) does not have this effect. Aspirin and Naproxen do, but to a lesser degree. For you pill poppers out there, be aware these drugs are not completely harmless and should be taken with caution.
Karen Baker, BSc, DC
Your medications (prescription or over the counter) may change the way your body responds to exercise, sometimes in ways that can be dangerous. If you take any medication regularly, check with your pharmacist to see if it can cause problems. A few to watch out for:
ANTIBIOTICS: A class of antibiotics called fluroquinolones (e.g. Ciprofloxacin, Sparfloxacin, Levofloxacin), often prescribed for bronchitis, urinary tract infections and intestinal infections, may increase your risk of tendinitis or a tendon rupture. If the antibiotic you’re taking belongs to this class, ask if a substitute could work as well for you.
ANTIHISTAMINES (e.g. Diphenydramine, Cyprohepadinie) work well to diminish allergy symptoms; however, they also reduce your ability to sweat, leaving you vulnerable to overheating during a workout. Some also cause drowsiness or slowed reflexes, which could lead to injury. Wait at least half a day after taking such drugs to do activities that require physical or mental coordination or fast response time, such as using gym machines.
DIURETICS (such as Furosemide, Metolazone) used to control high blood pressure, flush fluid from your body. This can increase the risk of dehydration during exercise; especially since exercise suppresses the thirst response. Combining diuretics with exercise can be especially dangerous for older people with heart disease. It is important to always drink plenty of fluids when exercising, but if you are taking one of these medications pay particular attention to your fluid intake.
IBUPROFEN (generic), sold under several brand names (i.e. Advil, Motrin, Nuprin) is often taken to reduce pain and inflammation. This type of painkiller accelerates dehydration by reducing blood flow to the kidneys. Acetaminophen (Tylenol and others) does not have this effect. Aspirin and Naproxen do, but to a lesser degree. For you pill poppers out there, be aware these drugs are not completely harmless and should be taken with caution.
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