Dr. Jen Maher and Wendy Bergfeldt spoke about Seasonal Affective Disorder the other day on CBC.
** if you are feeling overwhelmed you can text “hello” to 686868 and a live, trained Crisis Responder receives the text and will respond, all from a secure online platform.
Modern people are hunched forward on their phones, computers, and behind the steering wheel all day long. This can be the cause of a lot of neck and back pain. It pushes our head and our centre of gravity forward, causing a strain our neck. It increases curve in your thoracic spine, which may prevent you from breathing properly with your diaphragm, further exacerbating pain and stiffness. Evolutionarily this slumped forward posture is a defensive position and triggers the release of stress hormones leading to even more tension.
By being a little more conscious of our posture we can stand straighter, move better and feel good. Get somebody to take a picture of you from the side and see what your posture looks like.
Your chin and neck should be back with your ears over your shoulders
Standing in a neutral position your thumbs should be pointing forward
Externally rotate the shoulders instead of pointing them toward each other
Your pelvic floor should be parallel to your diaphragm, you can accomplish this by tilting your pelvis posteriorly (similar to the motion made during intercourse)
Keep the front of the rib cage tucked down instead of flaring out.
If none of the above makes sense, or your side picture looks atrocious - call us today!
Try holding the phone up to look at it instead of looking down at it
Take frequent breaks from computer work and sitting
Stand and walk more at work and at home
Breath through your nose, which stimulants your parasympathetic (rest and digest) nervous system, and activates your diaphragm
Try corrective exercises that stretch the soft tissue that becomes tight from slumping and strengthen the tissue that become weak.
This will not be comfortable at first but your brain and body will adapt in time and your joints, soft tissue, and even your organs will thank you down the road.
Want to learn more about posture? Click HERE
If your therapist is still using ultrasound on your plantar fasciitis you may want to ask them about this recent study published in Journal of Orthopaedic & Sports Physical Therapy.
“Additive Effect of Therapeutic Ultrasound in the Treatment of Plantar Fasciitis: A Randomized Controlled Trial”
This prospective, randomized, double-blind, placebo-controlled clinical trial of 54 people with plantar fasciitis found that those who received ultrasound with active stretching were no better off (less pain/disability) than the control group who was treated with sham ultrasound and active stretching. Outcome measures included a numeric pain-rating scale, the computerized adaptive test for the foot and ankle, and an algometric test.
The addition of therapeutic ultrasound did not improve the efficacy of conservative treatment for plantar fasciitis. Therefore, the authors recommend excluding therapeutic ultrasound from the treatment of plantar fasciitis and agree with results of previous studies that stretching may be an effective treatment for healing plantar fasciitis.
here’s the full link to the study —> https://www.jospt.org/doi/abs/10.2519/jospt.2018.8110
We will go one step further and add that in addition to stretching, your therapist should be working on strengthening exercises combined with some soft tissue work. If this is not happening, it may be time to give us a call.
Normally inflammation is a reaction by your immune system to help your body heal from injury or to remove the presence of pathogens. Without it, you could get sick because germs or viruses will overrun your healthy cells.
Cytokines are emergency signals send by your body, they are responsible for bringing nutrients, hormones and immune cells to the site of injury. To help this process, your arteries dilate and your capillaries become more permeable to allow the “medic” cells to access the injured area. From there, the immune system will be hard at work until the problem is fixed.
Your body may need to go into “repair” mode after an attack by things such as:
• Microbes — bacteria, viruses and fungi may cause various diseases that result in inflammation on the affected body part.
• Injuries — damage to your cells, like cuts or bruises will cause inflammation.
• Man-made objects — chemicals or drugs.
• Genes — Autoimmune disease, can start the inflammatory response.
Inflammation isn’t a bad thing when your body is using it every now and again. However, in today’s world, chronic inflammation is common and this can lead to illness. Common causes of chronic inflammation include:
Sweets and sweetened beverages — Regular consumption of candy, soda, doughnuts and fruit juices, can increase the production of inflammatory markers in your system.
Vegetable oil — Cooking oils like soy, corn, sunflower and palm oil are high in omega-6, which is an inflammatory oil.
Fried foods — French fries, chicken fingers, fish sticks and onion rings are often cooked in vegetable oil and have been linked to an increased risk of inflammation.
Wheat — Amylase-trypsin inhibitors (ATIs) found in wheat that can trigger inflammation related to chronic diseases such as multiple sclerosis, asthma and rheumatoid arthritis. In addition many wheat products have been found to have low levels of a chemical called glyphosate (found in pesticides like Round-up). Glyphosate is thought to lead to gastrointestinal irritation, which is linked to inflammation.
Inflammation is directly tied to your gut health. The semi-permeable lining of the digestive sysmtem, fluctuates in response to outside stimuli. As the lining becomes damaged over time, harmful organisms such as viruses, yeast, bacteria and even molecular items can enter through the bloodstream and cause leaky gut syndrome. As a result of the inflammation, your body has a harder time digesting food, resulting in impaired absorption of essential nutrients.
Something as simple as stress can also increase the permeability of your intestinal lining, causing an increase in inflammation.
Each inhale taken irritates your lungs, this irritation triggers inflammation. If you already have lung problems, smoking cigarettes can worsen symptoms.
Aside from smoking, chronic consumption of alcohol has been closely associated with inflammation. Research indicates that in healthy people, your body helps keep lipopolysaccharide, a key inducer of inflammation, in check. However, alcohol consumption impairs multi-organ functions, which can disrupt health and lead to eventual systemic inflammation.
Mental health and inflammation are actually closely associated with each other. It is believed that a dysfunction in the “gut-brain-axis” (which includes the central nervous system, the hypothalamic-pituitary-adrenal axis, the sympathetic and parasympathetic nervous systems, the enteric nervous system, the vagus nerve and the gut microbiome) is associated with gastrointestinal inflammation and autoimmune diseases.
You can reduce the amount of inflammation your body creates with these simple steps:
Sleep is when the body repairs damage. The quality and amount of sleep you get determines how your body manages inflammation. While the changes are small at first, chronic sleep loss may eventually lead to the development of metabolic syndrome disease (hypertension, diabetes, hypercholesterolemia, obesity, etc).
Ideally, adults should get around seven to nine hours of sleep. If you're having trouble achieving this number, try these tips:
•Dark, dark dark — Get rid of every source of light in your room when you sleep, such as night lights and your digital clock. The tiniest glimmer of light may block your serotonin/melatonin production, which can disrupt your sleep cycle. You can use blackout shades for your windows. If this is not possible, an eye mask can help.
Got to bed between 9 and 10 p.m. — Try your best to be asleep as early as possible because your body does the majority of its recharging between 11 p.m. and 1 a.m. Furthermore, your gallbladder removes toxins during this period, and if you're awake during this time, the toxins can go back up into the liver and create health problems down the line.
Establish a pre-bedtime routine — Cultivate practices that will allow you to fall asleep easier such as practicing meditation or diaphragmatic breathing. Try various methods to help you feel relaxed so you can get to sleep quicker.
Avoid caffeine — Caffeinated drinks boost your energy, so avoid them during bedtime.
Do not watch television before sleeping — The blue light from a tv or handheld device can stimulate the brain, preventing you from falling asleep at your intended time. Also, if possible remove the TV from your room, your bed should be only for two things, sleeping and the other thing that starts with an “S” (sudukou)….
Exercise regularly - Getting regular exercise can help boost your health in many ways, such as reducing your risk of chronic diseases, helping you shed excess weight and boosting cognitive function. But did you know that exercising may also help improve sleep quality? Exercise reduces stress which should help with sleep quality and overall health.
Eating healthy foods can help prevent and even reverse inflammation.
Tomatoes — They contain various compounds that may benefit your health, particularly lycopene. Research indicates that lycopene may help inhibit inflammation related to various cancers, as well as cardiovascular disease.
Berries — Antioxidants may help fight inflammation and berries are packed with them! They're known for their anthocyanin content, which has been shown to have anti-inflammatory characteristics.
Fatty fish — only wild caught salmon, sardines and anchovies contain generous amounts of omega-3 fatty acids, which are known to have effective inflammation-fighting properties. Studies have found that omega-3 consumption may help fight obesity-related inflammation, and may reduce the production of high-sensitivity C-reactive protein (an inflammatory marker).
Broccoli — This vegetable belongs to the cruciferous family, which includes other nutritious members such as cauliflower, Brussels sprouts and kale. They are highly regarded for their antioxidants that may benefit your health. Broccoli, in particular, is rich in sulforaphane that may help fight against oxidative stress.
Avocados — Well-known for their diverse mix of vitamins, minerals, antioxidants and healthy fats, avocados contain carotenoids.
Peppers — Bell peppers and chilli peppers are rich in various antioxidants that may help ward off inflammation. Chilli peppers also contain capsaicin, which has been studied and discovered to help ease inflammation.
Grapes — These small and succulent fruits are rich in anthocyanins, which are a type of antioxidant that may help reduce inflammation.
Dark chocolate — Real, organic dark chocolate is rich in various compounds that may help fight inflammation.
Sugar — This is one of the biggest culprits of chronic inflammation. Sugar increases levels of inflammatory markers. Sugar intake activates higher production of pro-inflammatory cytokines.
Trans fat — Foods cooked in trans fat vegetable oils such as soy, corn, sunflower and palm oil contain high amounts of omega-6. Omega-6 fatty acids are pro-inflammatory.
Fried foods — Aside from being high in omega-6, unhealthy fried foods contain advanced glycation end products (AGEs). These substances are known to increase oxidative stress in your system, leading to inflammation.
Artificial sweeteners — The main ingredients used in artificial sweeteners, particularly sucralose, have been linked with altered gut microbiome that can result in inflammation.
Refined grains — In one study, the consumption of refined grains has been associated with increased plasminogen activator inhibitor type 1 (PAI-1) and C-reactive protein (CRP), which are inflammatory markers.
If you really want to give inflammation th eviction notice, try adding these to your new lifestyle:
Omega 3 oil supplement
Curcumin
Ginger
Resveratrol
Spirulina
Cinnamon
Geranium
Tumeric
Thyme
Rosemary
Oregano
Green Tea
A common saying at our office is,
You have to be disciplined in committing yourself to achieving better health, this is a commitment to yourself, not the purchase of a program or a cleansing kit. We are giving you the blueprint to health, you don’t need to buy into any programs. Consistency is key to a healthy lifestyle.
Looking for some ways to help fight inflammation? Check out a great recipe HERE, or this post all about omega 3’s !
References:
https://articles.mercola.com/inflammation.aspx
It’s not just a fad term, with the current use of technology, text neck is absolutely real and it’s bad.
Text neck is a modern day term used to define a postural / overuse syndrome involving the head, neck and shoulders. It typically results from excessive strain on the spine and the surrounding soft tissues from looking in a foward and downward position at hand held devices such as cell phones, laptops, tablets etc.
Common symptoms may include:
pain in the arms, forearms or hands
pain the the elbow or wrist joint
numbness in the arm, forearm or hands/fingers
tight and sore shoulders
headaches
A few tips on how to prevent text neck.
- Hold your phone (or device) at eye level
Take frequent breaks from your phone (or device). Avoid looking down for long periods of time (use an app that will cut off your screen time)
Play outside / exercise outdoors
Set a timer / reminder to get up and walk around every 20-30 minutes
Perform neck, chest stretches and chin tucks daily (If unsure of proper form consult with your Chiropractor or RMT before attempting, Safety first!! )
Carpal tunnel sydrome is the entrapment of the median nerve as it passes through the carpal tunnel. Increased pressure in the carpal tunnel causes the median nerve to be compressed.
CTS usually begins as numbness and tingling over the thumb, index and ring fingers. Sometimes the hand may "fall asleep", or experience a loss of grip strength or even drop objects. Some people may experience the hand feeling hot or cold.
Pain may travel down the hand or up forearm towards the shoulder. Day time symptoms tend to increase when you have your wrist and hand in the same position for a prolonged period of time. Usually with your wrist bent forward (flexed) or backwords (extended). Alot of people sleep with their wrist bent so night time symptoms are also very common.
Individuals with occupational/ activites that require alot of repetitive finger, hand or wrist movements are more at risk.
Obesity
Diabities
Hypothyroidism
Rheumatoid arthritits
Trauma (dislocation, fracture, laceration)
Relative rest or change in activity. Avoid aggravating activites and prolonged wrist positions.
Deep tissue massage in forearm flexor muscles, scalenes and shoulder muscles
Daily stretching of neck, shoulder, wrist, hand and fingers muscles
Grip exercises
Myofascial release
Instrument assisted soft tissue mobilization (IASTM) over the forearm and transverse carpal ligament
Wrist and hand mobilization/ manipulation
Electrotherapy (Unltrasound, TENS)
Wrist bracing or splinting may be recommended at night
Work-site ergonomic evaluation for stressors
Surgery (usually a last resort and is not a guaranteed cure, however, may be indicated in chronic cases)
*The information, including but not limited to, text, graphics, images and other material contained in this post are for informational purposes only. The purpose of this post is to promote broad understanding and knowledge of carpal tunnel syndrome. It is not intended to be a substitute for professional advice, diagnosis or treatment. Always seek the advice of your qualified health care provider with any questions you may have regarding a medical condition or treatment.
A recent study released in 2017 had some very interesting results. Inami et al looked at the brain and the neck (via PET scans) before and after a cervical (neck) adjustment. While, unfortunately it was a small sample size (21 males) the results do show there is definitely an influence on the brain in regards to outcomes after an adjustment.
Significant findings of this study include:
Decrease in Muscle Tension in the neck
Increase of neck range of motion
Changes in the Cerebellum - where affective processing (sensory), pain modulation and sensorimotor processing occurs - possibly explaining a decrease of pain sensation
Changes to the prefrontal cortex - possibly explaining an increase in relaxation
Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy: A [18F]FDG PET Study. Evidence Based Complimentary and Alternative Medicine. 2017. 4345703. Akie Inami, 1 Takeshi Ogura, 1 , 2 Shoichi Watanuki, 1 Md. Mehedi Masud, 1 , 3 Katsuhiko Shibuya, 4 Masayasu Miyake, 1 Rin Matsuda, 1 Kotaro Hiraoka, 1 Masatoshi Itoh, 4 Arlan W. Fuhr, 5 Kazuhiko Yanai, 1 , 6 and Manabu Tashiro 1 ,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5267084/
· Concussion is a brain injury caused by a blow to the head, or to another body region resulting in a sudden jarring of the head and neck.
· You DO NOT have to get “knocked out” (lose consciousness) to get a concussion.
· Symptoms are not just physical, but can also affect the way you think, memory, and behavior.
· Usually results in rapid onset, short-lived neurological impairment that resolves in 7-10 days.
· X-rays, CT scans and MRIs rarely show any detectable injury.
What are the signs and symptoms of concussions?
**There is a wide range of signs and symptoms that may last only a short time (sometimes under 15 minutes). Young athletes can have a delayed onset of symptoms and some athletes have a brief period of symptoms that resolve and then return hours/days later.
Confusion
Headache
Emotional changes
Trouble falling asleep
Amnesia
Dizziness
Irritability
Sleeping more than usual
Disorientation
Balance disruption
Fatigue
Sleeping less than usual
Vacant stare
Nausea/Vomiting
Anxiety
Inability to focus
Visual disturbances
Sadness
Feeling as if “in fog”
Loss of consciousness
Delayed verbal and motor responses
Slurred/incoherent speech
Excessive drowsiness
Recovering from a concussion
· See a healthcare provider
· If the athlete has had head trauma, they do NOT return to play
· Initial management should include total REST for a period of 24 hours – absolutely no reading, watching TV, playing video games, using a cell phone, playing games, going to school or work, or physical activity
· Rest your mind and body
· Focus on improving sleep hygiene – avoid daytime naps
· Eat a balanced diet, increase consumption of OMEGA 3 fatty acids and vitamin D
· Meditation / relaxation / visualization exercises have shown improve recovery time
· The acute use of medication is to be avoided as it can mask the signs of worsening condition
· The use of NSAIDS (ibuprofen) should be avoided acutely in case of intracranial hemorrhage
· The athlete should not return to play until given clearance by their DC or MD. Returning to play too soon can increase the chance of “second impact” syndrome – causing a worsening of the symptoms and suffering a more serious brain injury
When it comes to fruits and vegetables, many people are aware of the "Clean fifteen" and "Dirty dozen" but are you aware of other common chemicals found around the house and how you can avoid them?
Here are 12 of the worst hormone disruptors commonly found in the house. Are they in your house?
BPA
Dioxin
Phthalates
Organophosphate Pesticides
Glycol Ethers
Perchlorate
Fire Retardants
Lead
Arsenic
Mercury
PFCs
Follow the link to see easy ways to remove chemicals commonly found around the house that can interrupt the endocrine system.
http://www.ewg.org/research/dirty-dozen-list-endocrine-disruptors
Many thanks to the environmental working group!
This is a how to post. The brief why to is that these simple mindful breathing techniques can reduce pain, anxiety and depression, improve posture, improve cognitive function, increase gray matter in your brain. This stuff sounds pretty good to me.
Diaphragmatic Breathing
Practice laying on back or seated with one hand on your belly and one hand on your chest. Inhale deeply through your nose*. As you inhale the belly expands and chest does not move. Exhale through pursed lips, squeezing you core, bringing your belly button towards your spine.
Tactical Breathing
This is a great way to stay cool in a stressful situation. Using diaphragmatic breathing inhale for 4 count; Exhale for 6 count; as soon as exhale is complete begin inhale.
Box Breathing
This is a great way to learn to control your breath. This is best practiced in a calm environment and allows you to more easily drop into tactical breathing in stressful situations. Using diaphragmatic breathing inhale for 4 count; hold breath for 4 count; exhale for 6 count; hold breath for 4 count; and repeat.
Vipassana Meditation
Mindful breathing is focusing on your breathing in order to be present and interrupt the flow of random thoughts in the brain. Observe the breath. Notice if the breath is long or short. When your mind wanders, gently return it to the sensation of breathing. As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc. Simply notice this, and then return to the sensation of breathing. The point is not to be good at it. The point is to do it. Through observing the breath, mind, and body, you can gain insight into the true nature of the reality and impermanence. Like box breathing, this sets us up to be able to interrupt negative thought patterns throughout our day. Start with 5 minutes in the morning upon waking or in the evening before bed.
Mindfulness
Single task, focus on what you are doing presently. When you eat, just eat. Don’t read or watch TV. Pay attention and take your time. When you exercise focus on your breathing and your body. Daily routines like washing the dishes, taking a shower, and mowing the lawn can become calming.
*Breathing in through your nose calms your brain and activates your parasympathetic nervous system aka "rest-and-digest" pathway.
“Back in my day” seems to be a common phrase among baby boomers, in general it seems like everything was more simple back then. Healthy eating and exercise were not fad diets or special gym training programs, they meant eating fresh foods that were cooked at home and getting outside to do yard work, chores, or play.
Millennials and Generation Y groups are known as the “digitally savvy, easily influenced and media exposed” generations. Typically they are a well-connected bunch and the use of smart phones and tablets is part of their daily, if not hourly lives. The average adult glances at their smartphones 5 times a day compared to 109 times a day by Millennials.
With all the technology, there must be an impact on health? It is only just recently are we starting to comprehend the influences such devices have on health. While the true impacts will likely not bee seen for decades from now, there are some emerging trends that cannot be ignored.
Eyesight is changing. A study published in 2015 found 90% of children in China had myopia (near-sightedness) as opposed to a mere 10-20% only 60 years ago.
Couch potatoes are growing larger. In 2009 the average American sat in front of a screen for up to 8.5 hours a day, and children were sitting in front of a screen up to 7 hours a day. The decrease in physical activity and increase in screen time can be directly tied to the obesity and diabetes epidemic.
“Texter’s“ neck is a real thing. The average human head weighs between 10-12 lbs and angling the head forward by 15 degrees while using a smartphone or tablet raises the weight on the neck to 27 pounds and angling forward by 60 degrees increases the weight on the neck to 60 lbs. This increase in weight can cause pain in the neck, headaches, arm pain, and numbness.
Repetitive strain injuries, once common in factory workers, grocery clerks, baggage handlers, and frequent exercisers are now being seen in smartphone and tablet users. Pain and inflammation are usually the two most common signs of a repetitive strain injury, which is usually caused by inadequate rest after a particular activity. With the repetitive swiping action of the wrist, thumb and fingers, many people are now complaining of an ache of some type in their hands.
The use of smart phones is reducing the face-to-face communications skills. One only needs to observe friends or family out at dinner to notice that the art of conversation is being replaced by the head down, face down position of smart phone usage. Important communication skills will inevitably be lost with this decrease of human interaction.
If each generation remembers the past as the good old days, what will the Millenials and Generation Y think of the way things are in 30 years? With the use of technology changing our physical and social capabilities we are probably facing a society that has poorer life expectancy and quality of life than generations before it. This is a scary thought, is it enough to make you put down that smart phone before it is all too late?
A recent study looked at the air quality of houses using products such as cleaning agents and candles with the lemon scent, limonene. The levels of VOCs (volatile organic chemicals) found within 6 houses in the U.K were examined. As expected, in houses where lemon scented products and candles were found, the limonene chemical levels were exponentially higher than other chemicals.
The problem occurs when limonene hits the air and mixes with other VOCs. For every two molecules of limonene released into the air, one molecule of formaldehyde is formed. Gaseous Formaldehyde levels as low as 0.1 ppm (parts per million) can cause some individuals to experience burning eyes, nose or throat, coughing, wheezing, nausea and skin irritation. The international agency for research on cancer has classified formaldehyde as a human carcinogen.
Besides avoiding lemon scented candles and cleaning products in the home, you can get some plants that help clean the air of all VOCS.
Some of the best plants to use in the home to clean the air include: spider ferns, lavender, guava, grub ferns, squirrel's foot ferns, Japenese royal ferns, snake plant, spider plant, money plant/devil's ivy, big leaf hydrangea and sword fern.
Read more about hormone alternating chemicals HERE!
References:
Liu Y, My Y, Zhu Y, Ding H, Arens N. Which ornamental plant species effectively removes benzene from indoor air? Atmosphere Environment, Vol 41, Issue 3 2007.
Papinchak H, Holcomb E, Best T, Decoteau D, Effectiveness of houseplants in reducing the indoor air pollutant ozone. HortTechnology 2009.
Kruza M, Carslaw N, Lewis A. Investigating surface production reaction indoors using a detailed chemical model. Air pollution XXIII, 2015. WIT Press.
http://www.cancer.gov
http://www.medicaldaily.com/chemicals-citrus-scented-candles-cleaning-products-cancer-risk-370736?rel=most_shared5
Look at what the effects of poor posture are on your body!
We see a lot of office workers complaining about their back discomfort, but look what what else happens when you sit (with poor posture) for long periods of time!
Make sure you are getting out of your chair at least every 50 minutes!
photo credit: Washington post
Dealing with poor posture because of too much smartphone usage? Read more about “text neck” HERE
