Spring Clean up!

Spring Clean Up!
Written by: Dr. Kathy van Zeyl, Naturopath
Spring is right around the corner!  With the melting of snow and break-through of new buds, what a great opportunity to do some “spring renewal” of your own starting with a fresh, clean diet! 

Clean eating involves simple, wholesome, nutritious foods that nourish your cells from the inside out and give your body the opportunity to heal itself.  It takes a minimum of three weeks for digestive cells to renew, and there are many variations of “cleansing diets” including Paleo, Mediterranean, Blood Type Diets, etc.  The basic tenets of all of these are mostly the same:  whole foods, plenty of fresh fruits and vegetables, clean proteins and clean water to hydrate and flush out the system.  So what should you really be focusing on in order to maintain a balanced, clean diet? 

Whole Foods – Whole foods are foods that often come straight from the field or ground and can be consumed almost immediately.  They have not been processed, packaged, or modified in any way.  With industrial advances, we’ve unfortunately developed a culture based on heavily processed, nutrient-deficient foods that are loaded with additives, preservatives, artificial colours, flavours, MSG, nitrates, and substances that degrade our nutritional status have no positive value on our health.  Whole foods include fresh fruits, veggies, proteins, grains and oils that have not undergone heavy processing.

Fruits and vegetables – A clean diet should include a wide variety of these in a wide variety of colours.  Focus should be especially on dark leafy greens (such as kale, spinach, arugula and lettuces), orange/yellow produce (carrots, sweet potatoes, bell peppers, string beans, zucchini and squash), and red/purple/blue fruits (berries, eggplant, red onions) in order to get a full complex of nutrients. 

The Dirty Dozen – Many fruits and vegetables are heavily sprayed with pesticides and herbicides, and the “Dirty Dozen” is a guideline from the Environmental Working Group outlining the key produce that should be consumed organic to avoid these.  Most often they are fruits or vegetables where we consume the outer skin or peel.  This list includes:  apples, celery, strawberries, blueberries, leafy greens (lettuces, spinach, kale/collard greens), peaches, nectarines, grapes, bell peppers and potatoes.

Clean Protein – Protein is used to generate new cells and repair old ones.  It’s a key component of the immune system and enzyme signalling, and helps to regulate blood sugar, appetite, and stress-related hormones.  Clean proteins include beans, lentils, nuts, seeds, and organic, free-range animal products including eggs, poultry, wild fish and grass-fed beef.  Protein should be a central component to each meal of the day in order to allow cells to repair themselves and send signals to different parts of the body.

Clean Fluids – With 60-80% of your body composed of water, fluids are crucial for maintaining proper health!  The “gold standard” of clean water is reverse osmosis filtered, but a carbon or mineral-based filter such as Brita or Santevia is a good starting point.  Other healing fluids include herbal, green and white teas, unsweetened/unsalted juices, and coconut water.

To learn more about clean eating or how to implement a medical “cleanse” or “detox,” talk to our Naturopath, Dr. Kathy Van Zeyl, ND for more information.  

For the month of March Dr. Kathy Van Zeyl will be offering a                special 30 minute “Detox visit” for new patients!

Getting Ready For Spring with Massage
Written by: Ashley Rocheleau, RMT

As the weather gets warmer, we become more active, and begin outdoor activities, such as running, biking, swimming, etc.  It is easy to want to jump right back into the swing of things and pick up where we left off in the fall.  Problem is, many of us tend to hibernate over the winter, and during that time the muscles we use to exercise during the warmer months are not being used nearly as much.  If we start strenuously using a muscle that has been more or less dormant for the last few months, it can be disastrous if we’re not careful.  

That’s why it is always a good idea to gradually get your body ready for the new burst of physical exercise in the springtime.  Massage therapy can help in this regard.  Your RMT knows the ins and outs of the musculoskeletal system, and can work with you to help warm up slightly atrophied muscles, and even help set you up with a warm-up plan to let you gradually work up to where you would like to be.  A massage not only helps ignite the body’s muscular capabilities but can also help to boost your immune system naturally.  The healthier one’s body is, the less susceptible one is to allergens and pollutants, and even viruses in the air – a big help during the spring!  Getting a massage can also help to correct your posture due to muscle imbalances that may have occurred over the winter season. These imbalances can lead to pain and can make you more susceptible to injuries in the future. So think ahead – be proactive and start your spring activities with your health and personal well-being in mind. It is always a good time to take care of you, no matter what the season.


Book with one of our Registered Massage Therapists today!

Promotions for March 2015!

Supplements: 15% off Detox Pro and Liver Health

Chiropractic:
Biomechanical exam normally costs $80 for new patients the cost will be $40

Orthotics and Shoe Check: Book with Keri-Lyn Dudgeon, Kinesiologist, and get your shoes and orthotics checked for no charge!

Massage Therapy: New patients for Jessica Nepton, will receive 25% off their initial appointment


Naturopath: 30 minute “Detox visit” for new patients with Dr. Kathy Van Zeyl

Proactive Care

Proactive Care and Chiropractic

chriscrimmins.com

Proactive health care is where you take an interest in your health. Instead of only seeking help and advice when something is wrong, you will do everything you can to avoid these medical complaints. We all know how to live healthily, but few people actually listen to this advice.

Most modern medicines are reactive. This means that treatments will only be used if a disease is detected. Curing medical conditions is all well and good however preventing them happening in the first place would be ideal.

As the saying goes, an ounce of prevention is worth a pound of cure. Back to Health offers a wide variety of services dedicated to the prevention of some common complaints.

Maintaining regular chiropractic care is seen as proactive care. Clinical experience suggests that individuals with chronic conditions such as degenerative joint disease (osteoarthritis) or recurrent neck pain, back pain or headaches may experience less frequent and less severe symptoms when under regular chiropractic care. This also applies to individuals in highly stressful situations and those who experience repetitive physical and postural strain from their daily activities. Proactive care is also very beneficial to an athlete as it aids in overall performance. The Olympic athletes undergo a proactive approach! 

Proactive behaviour is also cost-saving. For example, maintaining and fixing something while it is still working will save the cost of buying a new one once it’s broken after neglect.

"It is a lot easier to maintain your HEALTH than it is to regain it."

Book your appointment today with Dr. Rodwin and be proactive.

Orthotics

bioped.com

Our feet are often the last things to hurt! Our body is so amazing in the way it will change the way we walk to prevent us from having sore feet. By the time the feet “hurt” we have exhausted the compensating ability and the feet are now sore. Symptoms often are noticed in the knees, hips and back far earlier than the feet. If your foundation is off the whole body (kinematic chain) above is affected. 

Orthotics are quite often used for patients who experience pain, however they are an excellent device that can provide preventative measures for future biomechanical issues that develop over time due to misalignment. Orthotics will help to align and protect your knees, hips and back, not just your feet. The orthotic support at your feet will also help your adjustments hold better from your chiropractor. If your body is under strain because the “foundation” is off compensation will occur. Prevention goes a long way! 

Please book your orthotic assessment appointment with Keri-Lyn Dudgeon today!

Proactive Care: Reasons to see your massage therapist!

mylermassagetherapy.com

The most common mentality with health care is: when there is a problem I will fix it. For the most part, it is only when we are in pain or are experiencing some sort of physical ailment that we seek out advice from our doctors or health care practitioners. This mentality however can sometimes get us into trouble and can cause health problems that will most likely take time to treat and won’t be an overnight remedy. Being proactive before pain is present or before an injury happens is one of the best ways to stay healthy for long term gain.

If you think of the human body as a very elaborate car, it’s not that hard to imagine the many things that can cause it to wear down faster. We want something that we put good money and resources into to last – thus we maintain it constantly. We get the oil renewed, the tires rotated; even internal cleaning can prolong the life of a car. We don’t do these things because the car is broken down already; we take these steps to prevent possible problems in the future. So why is the human body so different? We can maintain our bodies with regular massage therapy, making healthy lifestyle choices, and being constantly aware of our body and what it is telling us. By doing so you can help your body be less susceptible to injury, illness, and pain, and increase your ability to move and have vitality.

Book your appointment with one of our registered massage therapists today! 

Naturopathic Medicine and Proactive Care

bendnaturopath.com

Naturopathic medicine emphasizes a proactive care approach: allowing you to make positive and direct changes in the areas of your health over which you have control. 

Given that many medical conditions are preventable and controllable, every health care interaction with a naturopathic doctor includes support that addresses this simple fact: you can greatly affect your own health. The premise is simple: an individual who has access to a Naturopathic Doctor who provides you with systematic information and skills to reduce health risks is more likely to eat healthy food, engage in physical activity, reduce substance use, become increasingly aware of their impact on the environment, and spend their money in a more health conscious way. These risk reducing behaviors can dramatically decrease the incidence of preventable disease and chronic conditions.

When your health issues fail to resolve, usually this either means the underlying cause is not being treated or there is something missing from your treatment plan. It’s always helpful to get a second (or third, or fourth…) opinion, and a Naturopathic Doctor is trained to look at your health from all perspectives. If you’re wondering why you’re still exhausted despite taking iron supplements, exercising four times a week and getting 8 hours of sleep; a ND can probably help!

Book an appointment with Dr. Van Zeyl and learn more about Naturopathic Medicine.

The Shoulder

How the shoulder works!

The shoulder is made up of three bones: the scapula (shoulder blade), the humerus (upper arm bone), and the clavicle (collarbone).

The rotator cuff connects the humerus to the scapula. The rotator cuff is formed by the tendons of four muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis.

Tendons attach muscles to bones. Muscles move the bones by pulling on the tendons. The rotator cuff helps raise and rotate the arm.

As the arm is raised, the rotator cuff also keeps the humerus tightly in the socket of the scapula. The upper part of the scapula that makes up the roof of the shoulder is called the acromion.

A bursa is located between the acromion and the rotator cuff tendons. A bursa is a lubricated sac of tissue that cuts down on the friction between two moving parts. Bursae are located all over the body where tissues must rub against each other. In this case, the bursa protects the acromion and the rotator cuff from grinding against each other.

In order to know if you have injured your rotator cuff you should have it examined by a Doctor of Chiropractic. They will ask questions about your medical history, your injury, and your pain. Then they will perform a physical examination of the shoulder. The physical exam is most helpful in diagnosing a rotator cuff tear. A complete tear is usually very obvious. 

X-rays won't show tears in the rotator cuff. However, the Doctor of Chiropractic may want you to have a shoulder X-ray to see if there are bone spurs, a loss of joint space in the shoulder, or a down-sloping (hooked) acromion. These findings are associated with tears in the rotator cuff. An X-ray can also show if there are calcium deposits in the tendon that are causing your symptoms, a condition called calcific tendonitis. Further studies may include: an ultrasound and/or an MRI.

The shoulder is a joint than can be treated with a combination of many different treatments.  The treatment types are dependent on the injury.  These can include – the Interferential current machine, acupuncture, massage therapy, active release, and chiropractic to restore the joint motion, stretching, strengthening, and modifications to activities.

The shoulder joint is very complex and works with the shoulder blade, neck and upper back to co-ordinate movements.

The rotator cuff is made up of four muscles that ‘cuff’ the shoulder.  These muscles can be injured due to different factors.

 The shoulder
• A complex structure:  3 Bones, 3 Joints which attach it to the mid back and arm, 5 Ligaments, over 30 Muscles, 4 Bursa, 3 capsules.
• 75% of North Americans will experience shoulder problems requiring care at some point.
• The shoulder joint comprises the part of the body where the humerus attaches to the scapula.  The shoulder refers to the group of structures in the region of the joint.

The shoulder joint is made up of 3 bones: Collarbone (clavicle), Shoulder blade (scapula), Upper arm bone (humerus) 

• The bones of the shoulder are held in place by: muscles, ligaments, and tendons.
• Ligaments attach shoulder bones to each other, providing the main stability for the shoulder. The front of the joint capsule is anchored by three glenohumeral ligaments. 
• Tendons are tough cords of tissue that attach the shoulder muscles to bone and assist the muscles in moving the shoulder.
• There are 30 muscles providing movement and support for the shoulder complex. 
• The muscles that are responsible for movement in the shoulder attach to the scapula, humerus, and clavicle. The muscles that surround the shoulder form the shoulder cap and the underarm. 
• The capsule is a watertight sac (soft tissue envelope) that encircles the glenohumeral joint. It is lined by a thin, smooth synovial membrane. 
• Three main nerves begin together at the shoulder: the median nerve, the ulnar nerve, and the radial nerve. These nerves run under the collarbone and are known as the Brachial Plexus before they divide.
• The shoulder movement occurs as a result of all these structures and from the use of the ribs, thoracic spine, neck and even the elbow.  Often unresolved shoulder problems are a result of the other areas involved not being treated.   

Scapular-thoracic motion

• Scapular activity during shoulder motion is critical for normal shoulder function – shoulder moves 2/3 of the movement and the scapula the other 1/3 motion. 
• The scapulo-thoracic motion is the movement between the scapula (shoulder blade) and the thoracic spine. 
• The scapula moves with the shoulder in many daily and athletic activities. Anytime you raise your arm up this motion occurs!
• It is often over-looked in shoulder problems and that is one reason they do not resolve properly.

Low back versus hip pain

Some thoughts on low back pain from Andrew Bouchier, RMT, ART:

Not long after last week’s snowfall I was reminded of a problem I frequently encounter at work.

The weekend brought several inches of snow to be cleared from my driveway and I took my shovel to it as soon as it stopped falling. Removing the powder snow was no problem. I’ve done it all before and felt fine when I was done.

The next morning, after the city plow cleared my street, I promptly shovelled away the ridge at the foot of the driveway. The slush and ice was heavier so the task was harder but I thought that everything went well. I was wrong.

Late that evening, just as I was getting up from the couch, I felt a stabbing in my low back. It was surprising but not alarming. As a massage therapist I often treat clients who suffer a sudden onset of back pain. Sometimes they’ve been doing heavy yard work. Sometimes they’ve been packing and moving. Sometimes they’ve been shovelling snow..

After some quick self-examination (after all, I am a massage therapist) my suspicions were confirmed: My problem wasn’t back pain. It was hip pain. I had managed to overwork my gluteus maximus muscle, a.k.a. my “glute max”.

Muscles are engines within the body which enable us to produce movement. Every movement that we do is the result of the work of one or more muscles. The gluteus maximus is a large (i.e. powerful) muscle whose main task is hip extension. Extending our hips is how we lift, and that’s what I was doing - and overdoing - when I was shovelling my driveway.

Is your low back painful? To shed some light on the problem, try this:

• Press firmly into your side and then downward to the top of your hip. This is the iliac crest. It’s the upper edge of your pelvis.
• From there, trace the iliac crest back towards your lumbar spine and when you’re halfway there, press downward. This will be the upper edge of your gluteus maximus.
• From there, press in (it may be uncomfortable but the muscle won’t be harmed). How does it feel?
• Now, move your contact upward above the iliac crest and press into the muscles of your low back. How do they feel? 

Which is more tender? Generally, if the glute max is the most - or only - tender muscle, you’re probably suffering from the same problem I had. While it may be painful, it’s also fairly benign and not hard to remedy. On the other hand, there are other sources of real low back pain that may require more elaborate treatment. Talk to us at Back to Health!