January is a wonderfully optimistic time of year. Many people take a moment at the beginning of the year to think about their priorities and, if necessary, make New Year’s resolutions as a commitment to new (or renewed) priorities.
If better health is one of your priorities this year, we at Lifewise are here to help you achieve your goals. Thomas Edison predicted that “The Doctor of the future will give no medicine, but will interest his patients in the care of the human frame, and diet, and in the cause and prevention of disease.” This is one of my favourite quotes and I hope that we are well on our way to this prophecy’s fulfillment. As you make your lifestyle choices over the year to come, recall that your body is a self-healing mechanisms. It is constantly rebuilding and remodeling itself, making millions of new cells every day. A good diet provides the proper cellular building blocks, while exercise helps stabilize and strengthen your body’s structure. Supportive and preventative care such as chiropractic and massage will help keep that structure in optimum condition.
Yours In Health,
Dr. Karen Baker
Wednesday, January 4, 2012
Tips for a Happy, Healthy New Year
Did you know the average person gains 10 pounds over the Christmas holidays? Whether or not you’ve slacked or splurged this season, the beginning of the year is a good time to commit to taking better care of yourself.
Here is a list of the most common New Year’s Resolutions:
1. stop smoking
2. diet/lose weight
3. exercise more
4. spend more time with the family
5. get to bed earlier
6. stop drinking
7. spend less money
Unfortunately, by February, many people have forgotten about, or given up on these commendable, maybe even formidable goals. If you are serious about making positive lifestyle changes, it’s going to take some work. The following acronym provides SMART parameters that might help bring your goals within reach and keep them maintainable.
S – Specific. You must define your goal clearly. If it is too vague, you won’t know if you’ve done enough.
M – Measurable. If you can measure your goal, it is easier to gauge your progress and celebrate small successes.
A – Attainable. Choose goals that you are likely to attain. That way your efforts won’t be in vain.
R – Realistic. Try to be realistic in your goals, otherwise you may get frustrated and give up easily.
T – Timely. Have a reasonable time frame in which to achieve your goals. This can mean several deadlines for mini-goals, or staggering each of your goals so you’re not overwhelmed.
The best time to make positive changes to your life is TODAY (whether you’re reading this is January or June). Eighty-five percent (85%) of deaths are caused by chronic diseases, like heart disease and cancer. These take decades of bodily dysfunction to develop into life-threatening conditions. These are also, to a large extent, preventable by good lifestyle habits, like diet, exercise, rest, and preventative care.
Did you know the average person gains 10 pounds over the Christmas holidays? Whether or not you’ve slacked or splurged this season, the beginning of the year is a good time to commit to taking better care of yourself.
Here is a list of the most common New Year’s Resolutions:
1. stop smoking
2. diet/lose weight
3. exercise more
4. spend more time with the family
5. get to bed earlier
6. stop drinking
7. spend less money
Unfortunately, by February, many people have forgotten about, or given up on these commendable, maybe even formidable goals. If you are serious about making positive lifestyle changes, it’s going to take some work. The following acronym provides SMART parameters that might help bring your goals within reach and keep them maintainable.
S – Specific. You must define your goal clearly. If it is too vague, you won’t know if you’ve done enough.
M – Measurable. If you can measure your goal, it is easier to gauge your progress and celebrate small successes.
A – Attainable. Choose goals that you are likely to attain. That way your efforts won’t be in vain.
R – Realistic. Try to be realistic in your goals, otherwise you may get frustrated and give up easily.
T – Timely. Have a reasonable time frame in which to achieve your goals. This can mean several deadlines for mini-goals, or staggering each of your goals so you’re not overwhelmed.
The best time to make positive changes to your life is TODAY (whether you’re reading this is January or June). Eighty-five percent (85%) of deaths are caused by chronic diseases, like heart disease and cancer. These take decades of bodily dysfunction to develop into life-threatening conditions. These are also, to a large extent, preventable by good lifestyle habits, like diet, exercise, rest, and preventative care.
POSTURE PERFECT
Your mother was right when she told you to stand and sit up straight. Not only does proper posture help you to appear healthier than a slouching frame, but it also promotes better musculoskeletal and organ functions.
Unfortunately in today’s culture slouching often happens naturally. It is very important to be mindful of how we are standing or sitting, whether at our desks, driving our cars or watching television.
Neck and back pain sufferers commonly demonstrate predictable patterns of muscle imbalance. Some muscles tend to become excessively tight and overpowering, whereas others become weak and elongated. Also, improper posture excessively stretches or compresses joints and can lead to premature degenerative arthritis.
Some simple tips for improving posture include: regular stretching routines, wearing proper footwear and sitting in an ergonomically correct manner. Work towards optimal posture by ensuring your weight is evenly distributed on both feet, and your shoulders are pulled back to be in alignment with your ears and hips. If you feel as though this position is uncomfortable or straining, work on strengthening your upper body and shoulder muscles, and eventually it will become second nature.
Your mother was right when she told you to stand and sit up straight. Not only does proper posture help you to appear healthier than a slouching frame, but it also promotes better musculoskeletal and organ functions.
Unfortunately in today’s culture slouching often happens naturally. It is very important to be mindful of how we are standing or sitting, whether at our desks, driving our cars or watching television.
Neck and back pain sufferers commonly demonstrate predictable patterns of muscle imbalance. Some muscles tend to become excessively tight and overpowering, whereas others become weak and elongated. Also, improper posture excessively stretches or compresses joints and can lead to premature degenerative arthritis.
Some simple tips for improving posture include: regular stretching routines, wearing proper footwear and sitting in an ergonomically correct manner. Work towards optimal posture by ensuring your weight is evenly distributed on both feet, and your shoulders are pulled back to be in alignment with your ears and hips. If you feel as though this position is uncomfortable or straining, work on strengthening your upper body and shoulder muscles, and eventually it will become second nature.
WINTER CLASSES
All classes Jan 3rd to 7th will be drop-in. See website for more details.
Starting January 9th, we will be replacing our drop-in classes with a series of 4 & 6week yoga and pilates workshops for the rest of the winter session. If you already have one of our drop-in passes, you are welcome to use it to attend these courses. Simply let us know which classes you are planning to attend. Minimum of 3 registered participants is required for the workshop to run.
Iyengar classes will continue as a 12-week registered session.
All registered classes will begin Jan 9th, 2012. Call the office to sign-up or if you have any questions!
All classes Jan 3rd to 7th will be drop-in. See website for more details.
Starting January 9th, we will be replacing our drop-in classes with a series of 4 & 6week yoga and pilates workshops for the rest of the winter session. If you already have one of our drop-in passes, you are welcome to use it to attend these courses. Simply let us know which classes you are planning to attend. Minimum of 3 registered participants is required for the workshop to run.
Iyengar classes will continue as a 12-week registered session.
All registered classes will begin Jan 9th, 2012. Call the office to sign-up or if you have any questions!
BUILD A HEALTHY FOUNDATION
Why take the time to exercise your feet and ankles? Your feet do a great deal of work for you on a daily basis (and take a lot of punishment), they function as the foundation for the rest of the skeleton and their posture (good or bad) can affect the posture and biomechanics of the rest of the body; so, give them some special attention each day and watch your strength improve over time.
There are two main arches in the foot (longitudinal and transverse). These arches, like the curves of the spine, play an important role in how we stand and how we walk. Good foot/ankle posture (or well maintained arches) reduce strain on the knees, hips and low back and improves efficiency of how we move.
The ligaments and plantar fascia that directly support these arches are passive tissues that cannot be exercised directly: instead, the muscles of the foot can and should be strengthened in order to reduce the risk of injury.
Start with this simple exercise: drop a towel on the floor, stand with one foot on the towel and one off, and try to pick up the towel with your toes. After several weeks, proceed to this next exercise, which will strengthen your foot muscles, toe joints, ankles and knees: stand in a bucket filled with sand or rice; squeeze the sand or rice with your toes for 10 minutes. It is also important to strengthen the ankles: Start by balancing on 1 leg for 30 seconds. When this becomes easy, try it with your eyes closed. You will notice it is much harder to hold a balanced position without visual cues. After mastering this “blind flamingo” try bending your raised leg slightly at the knee and then do some toe raises with the standing leg.
Why take the time to exercise your feet and ankles? Your feet do a great deal of work for you on a daily basis (and take a lot of punishment), they function as the foundation for the rest of the skeleton and their posture (good or bad) can affect the posture and biomechanics of the rest of the body; so, give them some special attention each day and watch your strength improve over time.
There are two main arches in the foot (longitudinal and transverse). These arches, like the curves of the spine, play an important role in how we stand and how we walk. Good foot/ankle posture (or well maintained arches) reduce strain on the knees, hips and low back and improves efficiency of how we move.
The ligaments and plantar fascia that directly support these arches are passive tissues that cannot be exercised directly: instead, the muscles of the foot can and should be strengthened in order to reduce the risk of injury.
Start with this simple exercise: drop a towel on the floor, stand with one foot on the towel and one off, and try to pick up the towel with your toes. After several weeks, proceed to this next exercise, which will strengthen your foot muscles, toe joints, ankles and knees: stand in a bucket filled with sand or rice; squeeze the sand or rice with your toes for 10 minutes. It is also important to strengthen the ankles: Start by balancing on 1 leg for 30 seconds. When this becomes easy, try it with your eyes closed. You will notice it is much harder to hold a balanced position without visual cues. After mastering this “blind flamingo” try bending your raised leg slightly at the knee and then do some toe raises with the standing leg.
Tuesday, December 6, 2011
Lifewise Health & Wellness Bulletin - December 2011
Once again, it has been a busy year at Lifewise, with many positive changes that we hope will help us to continue to grow and to serve you better for years to come.
As 2011 comes to a close, all of us at Lifewise would like to take this opportunity to thank all of our patients and students for your support and encouragement over the past year. We feel blessed to have such happy and generous people to work with each day, and are thankful for the smiling faces you bring each time you visit the office. Warmest wishes to you for the holiday season!
Yours In Health,
Dr. Karen Baker
As 2011 comes to a close, all of us at Lifewise would like to take this opportunity to thank all of our patients and students for your support and encouragement over the past year. We feel blessed to have such happy and generous people to work with each day, and are thankful for the smiling faces you bring each time you visit the office. Warmest wishes to you for the holiday season!
Yours In Health,
Dr. Karen Baker
WINTER CLASSES
Winter Registered Classes (12 week sessions) will begin Jan 9th, 2012.
Be sure to contact the office to reserve your space!
Starting in January, we will be offering a series of 4 & 6 week yoga and pilates workshops.
If you already have one of our drop-in passes, you are welcome to use it to attend these sessions.
Stay tuned for more details!
Winter Registered Classes (12 week sessions) will begin Jan 9th, 2012.
Be sure to contact the office to reserve your space!
Starting in January, we will be offering a series of 4 & 6 week yoga and pilates workshops.
If you already have one of our drop-in passes, you are welcome to use it to attend these sessions.
Stay tuned for more details!
Exercise Can Help Ward-Off Cancer
Studies show that exercise has a positive effect in cancer prevention efforts. Several explanations have been offered as to how: First, exercise leads to higher levels of NK cells, the frontline of defense against the emergence of tumors that might produce cancer. Second, being seriously overweight is statistically related to the development of certain types of cancer – breast cancer in particular. It seems logical, then that people who exercise regularly would be less likely to be obese and therefore more likely to avoid the types of cancer that are influenced by body size. Exercise also speeds the passage of food through the body, leading to faster elimination of potentially cancer-producing compounds in food. This might explain, in part, an exercise-related decrease in colon cancer.
Exercise and Chronic Illness
If you have a long-term health problem, don’t automatically assume you should not exercise. Physical activity can increase energy, strength, balance, and coordination, as well as ease pain. But be sure to ask your doctor for guidance in putting together an appropriate regimen, especially if you have any of these conditions:
Heart Conditions: Angina (chest pain), Atherosclerosis, Coronary Artery Disease, Heart Valve Disease, High Cholesterol, Hypertension (high blood pressure), Low Blood Pressure, Past heart attack or bypass surgery, Heart Rhythm Disorder
Lung Conditions: asthma, chronic bronchitis, emphysema, history of collapsed lung
Bone or Joint Disorders: Arthritis, Low Back Pain, Osteoporosis
Other Health Issues: Autoimmune Disorders, Blood Disorders, Neurological Problems, such as a history of stroke, a seizure disorder, or Parkinson’s Disease, Pregnancy, Vision or Hearing Impairments.
Studies show that exercise has a positive effect in cancer prevention efforts. Several explanations have been offered as to how: First, exercise leads to higher levels of NK cells, the frontline of defense against the emergence of tumors that might produce cancer. Second, being seriously overweight is statistically related to the development of certain types of cancer – breast cancer in particular. It seems logical, then that people who exercise regularly would be less likely to be obese and therefore more likely to avoid the types of cancer that are influenced by body size. Exercise also speeds the passage of food through the body, leading to faster elimination of potentially cancer-producing compounds in food. This might explain, in part, an exercise-related decrease in colon cancer.
Exercise and Chronic Illness
If you have a long-term health problem, don’t automatically assume you should not exercise. Physical activity can increase energy, strength, balance, and coordination, as well as ease pain. But be sure to ask your doctor for guidance in putting together an appropriate regimen, especially if you have any of these conditions:
Heart Conditions: Angina (chest pain), Atherosclerosis, Coronary Artery Disease, Heart Valve Disease, High Cholesterol, Hypertension (high blood pressure), Low Blood Pressure, Past heart attack or bypass surgery, Heart Rhythm Disorder
Lung Conditions: asthma, chronic bronchitis, emphysema, history of collapsed lung
Bone or Joint Disorders: Arthritis, Low Back Pain, Osteoporosis
Other Health Issues: Autoimmune Disorders, Blood Disorders, Neurological Problems, such as a history of stroke, a seizure disorder, or Parkinson’s Disease, Pregnancy, Vision or Hearing Impairments.
Green Tea ~ Red Tea
Indulge in the soothing ritual of tea this holiday season.
Green Tea is lower in caffeine than regular black tea, and is high in catechins, powerful antioxidants, with strong anti-inflammatory properties and the ability to reduce the risk of cancer and high blood pressure.
To prepare: Bring your kettle to a boil and let it rest for 3 minutes, then pour the water into the tea in the pot and allow it to steep for 3 minutes. Having the water temperature a bit lower than a full boil when poured on the tea leaves and only steeping for a short period of time helps to maintain the true taste of green tea.
Red tea (Rooibos) is actually an herbal product that is naturally caffeine-free, has a soothing effect on the central nervous system, and contains antioxidants not found in other teas.
Pour boiling water on the tea leaves in the pot and let it steep for 4 to 5 minutes. The result is a pleasant aroma, great taste and good health.
Red or green, both teas can be enjoyed on their own, or with a meal, at any time of the day. Raise a cup for good health this holiday season!
Indulge in the soothing ritual of tea this holiday season.
Green Tea is lower in caffeine than regular black tea, and is high in catechins, powerful antioxidants, with strong anti-inflammatory properties and the ability to reduce the risk of cancer and high blood pressure.
To prepare: Bring your kettle to a boil and let it rest for 3 minutes, then pour the water into the tea in the pot and allow it to steep for 3 minutes. Having the water temperature a bit lower than a full boil when poured on the tea leaves and only steeping for a short period of time helps to maintain the true taste of green tea.
Red tea (Rooibos) is actually an herbal product that is naturally caffeine-free, has a soothing effect on the central nervous system, and contains antioxidants not found in other teas.
Pour boiling water on the tea leaves in the pot and let it steep for 4 to 5 minutes. The result is a pleasant aroma, great taste and good health.
Red or green, both teas can be enjoyed on their own, or with a meal, at any time of the day. Raise a cup for good health this holiday season!
Ladies... what’s the deal with high heels?
Sure they look fashionable, make you feel sexy, and increase your height... but are they worth it? Women are four times as likely as men to experience foot problems due to ill-fitting footwear.
The excessive wear on your body from high heels can put you at high risk for serious health complications, bring about leg and back pain or intensify existing conditions. When your foot is on a high heeled incline, it forces your entire body to realign, which causes your posture, stride, and balance to suffer. Increased knee internal rotation and instability can result in osteoarthritis and the constant pull on the ankle can lead to Achilles tendinitis or even ankle fractures. With all the pressure pooling in your forefoot you run the risk of developing bunions, not to mention calluses, corns and blisters.
It’s never too late to take care of your feet. Try wearing lower heels (which are actually better for balance than flat shoes), or even just save high heels for special occasions and you’ll avoid a myriad of problems down the line.
Sure they look fashionable, make you feel sexy, and increase your height... but are they worth it? Women are four times as likely as men to experience foot problems due to ill-fitting footwear.
The excessive wear on your body from high heels can put you at high risk for serious health complications, bring about leg and back pain or intensify existing conditions. When your foot is on a high heeled incline, it forces your entire body to realign, which causes your posture, stride, and balance to suffer. Increased knee internal rotation and instability can result in osteoarthritis and the constant pull on the ankle can lead to Achilles tendinitis or even ankle fractures. With all the pressure pooling in your forefoot you run the risk of developing bunions, not to mention calluses, corns and blisters.
It’s never too late to take care of your feet. Try wearing lower heels (which are actually better for balance than flat shoes), or even just save high heels for special occasions and you’ll avoid a myriad of problems down the line.
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