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.

Simple Blueberry Peach Smoothie

Take advantage of abundant fresh, seasonal produce this summer when it’s at its most delicious and nutritious. When summer recipes are this fresh and delicious, it’s easy to fill your diet with low-calorie, antioxidant-rich fruits, vegetables and herbs. Perfectly ripe peaches boast beta carotene and bursting-with-flavor blueberries are rich in vitamin C. If you’re lucky enough to get produce fresh from your garden or find some at your local farmers’ market, all the better! Add the below ingredients to your blender for a quick & easy smoothie. It’s that simple!

 2/3 cup fresh (or frozen) blueberries
 1/2 cup almond milk
 3 ice cubes
 1 peach

Lifewise Health & Wellness Bulletin - June 2013

REMEMBER TO HYDRATE! I am constantly 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. Enjoy the nice weather, but play safe!

Yours In Health,
Dr. Karen Baker

JUNE is Patient Appreciation Month!

All of us at Lifewise would like express our gratitude to our loyal patients and students for their continued support.

Be sure to enter our draw for some fantastic prizes.
Grand Prize: Complete Yoga Kit

Throughout the month of June, enjoy:
Nutritious Snacks, Draws & Prizes & More!