Nutrition for Rheumatoid Arthritis

Cold water fish are a good source of selenium

For those who suffer from rheumatoid arthritis it is important to include a diet that contains foods that are rich in vitamin B, vitamin E and zinc. It may also be important to ask if the following supplementation is right for you:

• Omega 3 Fatty Acids: these reduce inflammation and help prevent arthritis. It decreases tenderness in joints, reduces morning stiffness, and allows for a reduction in the amount of medication that people need.
• Omega 6 fatty acids – gamma-linoleic acid (GLA), may diminish joint pain, swelling, and morning stiffness, and may allow for lower amounts of pain medication.
• Selenium - is an essential mineral and antioxidant, and low levels of selenium in the blood may be associated with an increased risk of rheumatoid arthritis.
• Vitamin D – necessary to maintain cartilage

Some other natural remedies to consider asking about are:

• Black Cohosh – may help to reduce inflammation
• Ginger – has long been used in traditional medicine to decrease inflammation.
• Willow bark – can decrease pain and reduce inflammation.
• Capsaicin – applied topically, it is believed to deplete stores of a chemical that contributes to the pain and inflammation associated with arthritis.

Heat Exhaustion vs. Heat Stroke

Heat exhaustion occurs when a person loses too much water and salt due to a combination of extended exposure to the heat and failing to stay adequately hydrated. If a person fails to cool their body temperature, heat exhaustion can turn into a life-threatening condition known as heat stroke. 

Heat stroke is where the body loses its ability to control its internal temperatures and the body no longer has the ability to sweat. When in situations of extreme heat, pay close attention to young children and the elderly as they are at an increased risk of developing heat exhaustion, heat stroke or dehydration.

Staying Hydrated in the Heat
With this hot weather it is important to keep our bodies hydrated as heat related illness can alter our body’s performance and place it under strain to the point that emergency care is required.

Signs of dehydration are: dry mouth, thirst, headache, fatigue, dizziness, light headiness, fainting and infrequent urination.

 Tips to stay hydrated in the heat are:

• Reduce or eliminate the amount of caffeinated, carbonated & alcoholic beverages consumed
• Eat more fruits and vegetables
• Take a reusable water bottle with you and use it throughout the day (if bottle after bottle of water seems bland, try adding a little extra flavor with lemons, limes or fresh berries).
• If you plan on exercising don’t just drink beforehand, hydration should occur long before physical activity
• If you normally don’t, try to include a glass of water with every meal

Nutrition: Vitamin D

Essential for promoting calcium absorption and bone growth, vitamin D helps prevent rickets in children and protects older adults from osteoporosis. Vitamin D also plays a role with immune function and reduction of inflammation.

Pop quiz! Can you name three food sources where vitamin D is naturally present? You can earn bonus points if fish liver oils were the first answer that came to mind. In reality there are very few foods that naturally contain the fat-soluble vitamin D. Small amounts can be found in beef liver, cheese and egg yolks. Most people actually meet their vitamin D needs through sun exposure. When ultraviolet (UV rays) strike the skin this triggers the synthesis of vitamin D. Keep in mind direct exposure to sunlight and UV rays (including tanning beds) needs to be limited as UV radiation is a carcinogen and is linked to age-associated dryness and in more severe cases metastatic melanoma.

Vitamin D is available as a supplement and in fortified foods (cereal flours and orange juices). Research is also indicating that vitamin D may have a therapeutic role in preventing diabetes. Other studies are indicating that vitamin D may help in alleviating symptoms of depression, especially in the winter months. 

Did you know: UVB radiation is not able to penetrate glass, meaning sun exposure through a window does not produce vitamin D? 

Groups at Risk for Vitamin D Deficiency

• Breastfed Infants - Vitamin D requirements cannot be met by breast milk alone
• Older Adults - aged 50+, cannot synthesize Vitamin D as effectively
• Populations with Limited Sun Exposure - northern latitudes or homebound individuals
• Individuals with Fat Malabsorption - since vitamin D is fat-soluble there needs to be some dietary fat in the gut for absorption.

What We Use to Breathe

There are two main groups of inspiratory muscles: principal and accessory. Principal muscles are used regardless of the level of breathing required, while accessory muscles are only used during forced breathing-when someone has asthma, exercises or has a cold. 

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The principal (primary) muscles are: the external intercostal, internal intercostal and the diaphragm muscle. Both the external intercostal muscles and the internal intercostal elevate the ribs, thus increasing the width of the thoracic cavity, while the diaphragm contracts to increase the vertical dimensions of the thoracic cavity, and also aids in the elevation of the lower ribs.

The accessory (secondary) muscles of inspiration are: the scalene and sternocleidomastoid  muscles. During inspiration, the external intercostals raise the lower ribs up and out. The sternocleidomastoid and scalene muscles also become involved, serving to raise and push out the upper ribs and the sternum. 

During expiration, the most important muscles are those of the abdominal wall (including the rectus abdominus, internal and external obliques, and transversus abdominus), which drive intra-abdominal pressure up when they contract, and thus push up the diaphragm. The internal intercostals assist with expiration by pulling the ribs down and in. 

Upper ribs move with a “pump-handle” motion about the thoracic (midback) vertebrae.  This elevates the manubrium and rotates it outward to open the chest. Middle ribs move with a “bucket-handle” motion that expands the rib cage laterally. The 11th and 12th ribs move with a “caliper” motion.  

When people have asthma they make use of the ribs, thoracic vertebrae and secondary muscles to aid in breathing.  This causes rib restrictions, thoracic vertebrae restrictions (loss of motion) and adhesions/scar tissue in the muscles in the front of the neck, tops of the shoulders, and the diaphragm muscle.  Over time this causes the person to round their shoulders and their head/neck starts to move forward. 

We at Back to Health can aid in restoring the motion to the ribs, thoracic vertebrae, breaking up adhesions/scar tissue in the muscles.  When this occurs it is easier to use the proper muscles for breathing!

Children and Health

Chiropractic Care for Children
Children benefit from chiropractic care for the same problems for which adults are treated, which are predominantly musculo-skeletal disorders. For example, children have a fairly high incidence of back pain and other musculo-skeletal problems caused by participation in sports, sitting in desks at school, computer activities, and the frequent tumbles and falls that active children experience.

Chiropractic care is widely recognized as one of the safest, drug-free, surgery-free therapies available for the treatment different body and spinal pain syndromes. Few other therapies can demonstrate a better safety record. Provincial governments across Canada recognize that the chiropractic profession’s scope of practice includes treating patients of all ages.

More than 44 studies have been conducted into the effectiveness of chiropractic treatment for neck and back pain alone and there is well-documented evidence of the prevalence of back pain in children. Young children can also benefit from a spinal check-up at key stages in the same way that they benefit from eye examinations and dental check-ups. For example, starting to sit, crawl and walk are developmental points when a check-up will confirm that the spine is functioning properly or provide an early warning of any potential problems.

Exercise for children

Like adults, kids need exercise. Most children need at least an hour of physical activity every day. Regular exercise helps children: feel less stressed, feel better about themselves, feel more ready to learn in school, keep a healthy weight, build and keep healthy bones, muscles and joints and sleep better at night 

Children sometimes spend more time with watching TV, playing video games and computer time. Competitive sports can help kids stay fit and walking or biking to school, dancing, and yoga are some other ways for kids to get exercise. 

Diabetes and weight issues are becoming more prevalent with the youth of today!

The youth of today are becoming rounded through the shoulders and their necks are straightening out. This is due to computer use, texting, backpack use, and video games!

Massage and Children

Just as adults need positive touch, so too do children! Every child, from infancy to the teen years can benefit from massage therapy.

Babies respond well to massage, and show improved temperament, decreased instance of illness, and less fussiness. Babies find abdominal and back stroking to be particularly soothing, although the entire body will typically be treated.Treatments for babies are short; typically 15-20 minutes long.

Older children can also greatly benefit from massage therapy. Massage has a positive effect on a child’s developing tissues, helping with posture and range of motion. Additionally, massage can be used to treat soft tissue injuries due to sprains, strains, joint misalignments, dislocations, and many other types of injuries. Massage has also been shown to have a positive effect on depression, mood, and the immune system in children.  

Backpack Safety 

It’s well understood that heavy backpacks are taking a heavy toll on adolescent spines. Carrying heavy backpacks could cause a wide spectrum of pain related musculoskeletal disorders and postural dysfunctions.

Children commonly carry school backpacks of 10% to 22% bodyweight. Increasing backpack loads significantly compress lumbar disc heights. Backpack loads are responsible for a significant amount of back pain in children, which in part, may be due to changes in lumbar disc height or curvature. A child carrying a backpack weighing 15% of body weight changes all the postural angles in preadolescent children.

Studies on back pack use in children support the use of a 10% of body weight cutoff for safe use of backpacks.

If you would like Dr. Barbara Rodwin to check the ergonomics of your child’s back pack – how the straps are positioned, the size and positioning on their back. Feel free to speak to the front regarding booking time for this!

Vitamin D – Do Children Require it?

Vitamin D is important for children too! It helps with regulating nerve, muscle function, reduces inflammation, promotes calcium absorption, aids with bone strength and it is crucial for their immune systems! If children do not get the required amount their bones can become brittle, thin or malformed and the ability to heal is compromised.

Natural sources include fish, fish oils, and sunshine! Another source is supplements and fortified foods. They do carry children's forms of Vitamin D supplementation.

If you have questions regarding Vitamin D or nutrition for your child, feel free to ask Dr. Barbara Rodwin. 

Repetitive Strain Injuries

Carpal Tunnel Syndrome

Carpal tunnel syndrome is a repetitive stress injury that interferes with the use of the hand. Often the dominant wrist is the injured one but in some patients both wrists can be involved. Symptoms are caused by the pinching/entrapment of the median nerve in the carpal tunnel. Symptoms include pain, numbness in the index, middle fingers and thumb, tingling in the hand(s) and pain shooting up the arm. Left untreated, the condition tends to worsen and can lead to permanent nerve damage. 

Since bones and ligaments have no “give”, this puts pressure on the nerve, which can be worsened by repetitive motion and tasks. Examples of repetitive motion include using a computer for long periods of time or performing assembly line tasks.  Middle age is the most common time in life for carpal tunnel syndrome to occur and there is a higher occurrence of carpal tunnel in females compared to males. Patients seeking treatment for repetitive stress injuries such as carpal tunnel do so because it is less invasive to its allopathic counterparts, which rely on medication and surgery.

How do overuse conditions occur?

Over-used muscles change in three important ways:

• Acute conditions (pulls, collisions)
• Micro-trauma (small tears)
• Hypoxia (lack of oxygen)

These factors cause the body to produce tough scar tissue that binds and ties down tissues, restricting movement. 

Over time scar tissue builds up, causing muscles to become shorter and weaker, resulting in a reduced range of motion, loss of strength and pain. 

Active release techniques are patented massage techniques that address problems with tendons, ligaments, fascia and nerves, which are often the result of overuse.
All of Back to Health’s practitioners are certified in Active release techniques.

Clinical Stages of Carpal Tunnel:

Stage 1→ Uncharacteristic discomfort in the hand

Stage 2→ Symptoms localized to territory supplied by the median nerve

Stage 3→ Impairment of digital function and clumsiness

Stage 4→ Sensory loss in median nerve distribution

Triathlons

triathlons101.com

What is a Triathlon?

Triathlons are one of the fastest growing sports. It’s an amazing race that combines cycling, running and swimming. There are a wide variety of triathlons ranging from the Try a Tri, for those new to the sport, to the Iron Man. The iron man is a grueling 3.86 km swim, followed by a 112 km bike ride and finished with a 42.2 km marathon.

The Guinness World Record 2000 states that the longest triathlon was completed by David Holleran (Australia) on April 8th 1998. It consisted of a 42 km swim, a 2 000 km bike ride and a 500 km run. He completed it in 17 days, 22 hr. and 50 min.

HYDRATION

Hydration is very important when getting exercise. It’s necessary for cardiovascular functioning, homeostasis and muscle functioning. Maintaining good levels of hydration keeps your blood volume up and helps transport nutrients and other substances throughout the body. Dehydration can cause muscle cramps, fatigue and poor performance.

Avoid caffeinated beverages when exercising. Caffeine is a diuretic which causes the body to lose water.

When performing endurance sports hydration isn’t the only thing to consider. You also need to keep your electrolyte levels up. Sodium and potassium are the 2 main electrolytes we’ll look at.

Hyponatremia (loss of electrolytes) is something that can occur with endurance sports such as triathlons. This condition occurs when sodium levels in the blood are too low. This can lead to nausea, fatigue, vomiting, weakness and in extreme cases coma and death.

Sodium is necessary for nerve conduction and it helps to move sub-stances into your cells.

Potassium is important for muscle contractions, nerve impulses and releasing energy from stores.

Many sports drinks contain sodium, potassium and some carbohydrates (for energy). If the cost of sports drinks is a problem you can also make your own homemade sports drink. There are lots of recipes out there you can try.

One example we found is: mix

4 tbsp sugar  1/4 tsp. salt

4 c. water       1/4 c orange juice

Nutritional content

Total of 200 cal. 50 cal / 8 oz glass Carbohydrates—12g

Sodium—110 mg Potassium—30mg

Nancy Clark’s Sports Nutrition Guidebook, Nancy Clark MS, RD1997

Travelling

Sleep Tips

mvcchiro.com

Sleeping while travelling can cause significant problems for some. There are a number of factors that can affect your sleep including light, noise, and changes to your routine to name a few. Here are a few tips to help you get a better night’s sleep.

1. Try to block out as much light as possible when sleeping. Even small amounts of light can affect your sleep cycle.
2. Bring something familiar from home. Your pillow might be the best thing you can bring but if that’s not possible even bringing music or photos can help.
3. Try to stick to your usual bedtime routine and avoid things like caffeine, alcohol and heavy meals right before bed.
4. Take naps during the day to make up for any lost sleep. You might not want to lose time napping but the quality of your awake time will benefit greatly.
5. Studies done at the Sense of Smell Institute showed that the scent of lavender increased the amount of time spent in deep restorative sleep.

Luggage:

wyliemac.com

Carrying luggage can cause back, shoulder and neck pain. There are some things you can do to decrease the risk of injury.

First, choose lightweight, sturdy luggage that has wheels and extending handles.

Try to pack as light as possible to reduce the load you have to carry around with you and check your luggage as soon as possible. Finally, always lift with the weight of the luggage close to your body and USE YOUR LEGS WHEN LIFTING.

HAPPY TRAVELS

Before going on a long drive or flight be sure to remove bulky items from your back pockets! Sitting on objects like wallets can cause misalignment of the body resulting in muscle fatigue and strain as well as spinal subluxations.

The Ergonomics of Driving

jacksdrivingschool.com

Low back pain is a common complaint when driving long distances but it’s not the only complaint. Neck, leg and arm discomfort can also happen if you’re not positioned properly and taking regular breaks. Here are some positioning tips that should help prevent the discomfort of a long drive.

Make sure the seat you’re sitting in is supportive. The seat back should be wide and high enough to support your shoulders and your headrest should be positioned behind your head.

Your seat should be positioned so that your legs are supported as well. If your seat is too far forward your thighs will be up off the seat and if you’re too far forward you’ll have to stretch to reach the pedals.

Lumbar support is also important on a long drive. The low back muscles can become fatigued if the lumbar region is unsupported causing low back pain. If the car you’re driving doesn’t have good lumbar support you can get a back rest with lumbar support.

The seat belt should be adjusted so that it is going over your shoulder. It should not rub on your neck and you should never tuck it under your arm.

Distance from the steering wheel is another important positioning consideration.

You should be close enough that your arms are slightly bent at the elbow.

Many things in a car are adjustable such as the seat, steering wheel positioning and seatbelt height. Take the time to make the adjustments before you leave and remember to take breaks about every two hours to have a good stretch and reduce fatigue.

Vaccinations

andesproperty.com

If you’re travelling outside Canada it might be necessary to get vaccinations to protect you from diseases such as Hepatitis, Typhoid Fever or Yellow Fever to name a few. The vaccinations you require depend on where you’re traveling to.

Some immunizations can take several weeks before they are effective protection so it’s a good idea to talk to your doctor about what vaccinations you need around 6 to 8 weeks before you actually go on your trip.

For more information on necessary vaccinations when traveling check with the Public Health Agency of Canada, a travel health clinic or your physician.

The Foot

The foot and it’s parts

The feet are flexible structures of bones, joints, muscles, and soft tissues that let us stand upright and perform activities like walking, running, and jumping. The feet are divided into three sections:  
The fore-foot contains the five toes (phalanges) and the five longer bones (metatarsals). The mid-foot is a pyramid-like collection of bones that form the arches of the feet. These include the three cuneiform bones, the cuboid bone, and the navicular bone. The hind-foot forms the heel and ankle. The talus bone supports the leg bones (tibia and fibula), forming the ankle. The calcaneus (heel bone) is the largest bone in the foot.

Muscles, tendons, and ligaments run along the surfaces of the feet, allowing the complex movements needed for motion and balance. The Achilles tendon connects the heel to the calf muscle and is essential for running, jumping, and standing on the toes. 

The foot contains 26 bones, 33 joints, 107 ligaments and 19 muscles.   All of these are used during walking and running – known as the gait phase.  When we put out foot down on the ground the hind-foot bones (joints) need to bend and rotate.  We make use of the tendons and muscles to help.  Then when we move forward on foot to the mid-foot all the bones in that area need to roll, tip and glide in different motions.  Then finally when we come off the front of the foot the fore-foot bones in the toes need to perform specific motions.  

If one of the 26 bones in the foot is out of alignment this will affect a person’s walking/running. Then add in muscle issues and there is a major problem!  

Any type of problems above the foot in the knee, hip, pelvis, tailbone or lower back will affect this motion chain as well.  We also have to think of the transfer of weight to the opposite side – which will affect the other side too!  COMPLEX!

Of Special Interest

The foot contains: 26 bones, 33 joints, 107 ligaments and 19 muscles. 

1/4 of all the bones in the human body are down in your feet. When these bones are out of alignment, so is the rest of the body. 

The average person takes 8,000 to 10,000 steps a day, which adds up to about 115,000 miles over a lifetime. That's enough to go around the circumference of the earth four times.

During an average day of walking, the total forces on your feet can total hundreds of tons, equivalent to an average of a fully loaded cement truck.

Foot and Shin Issues

Flatfeet and rotation of the leg
The feet are the foundation of the lower limb. Poor biomechanics often start with the foot.  If a foot is flat or has high arches there are abnormal changes that can occur to all of the postural joints of the body.

Our feet are highly adaptable.  As they hit the ground and begin to absorb load, the motion they undergo is called pronation.  The flexibility of our joints determines how much energy the lower extremity chain (foot-ankle-knee-hip-pelvis-low back) can absorb. 

For different reasons, both flat and high-arched feet channel a large amount of energy to skeletal structures high in this chain — especially the knee, hip and lower back—making those structures more susceptible to injury.

For example, it is common for the kneecap (patella) to develop pain because a flat foot forces the patello-femoral joint to absorb more energy. The patella can become poorly aligned because of rotation of the foot as shown in the picture to the right. 

Running sports add ‘impact loading’ to the equation. Running and jumping amplify the effects of failed biomechanics. 

Sprains and strains are likely to occur when joints are poorly aligned or when they absorb forces that should be directed to another part of the body.  Make sure your footwear is supportive and appropriate for the activity you’re doing.

Did you know that we have metatarsal pads for sandals and dress shoes?

Heel lifts are used when there are leg length discrepancies – one leg can be shorter due to lower back, hip, knee, leg and/or foot issues.

Lower back pain due to the legs

Figure 2:  When the feet flatten out, this causes shifting of the legs and a change to the lower back curve.

There are a number of causes for low back pain. In many patients excessive foot pronation may contribute to lower back problems. Bilateral excess pronation causes internal rotation of the tibia which in turn leads to anterior tilt of the pelvis and a forward shift of the body's center of gravity.

The result is increased lordotic curvature. Increased lordosis at L1-L5 and compensatory muscular tightness of the lumbo-sacral region causes pain and discomfort especially when standing upright for longer periods of time. The thoracic region commonly develops a secondary kyphotic curvature. 

Unilateral pronation lowers the vertical distance of the foot to the ground, creating a functional short leg and causes a hip mis-alignment. Structural leg length discrepancy means that one leg is actually shorter than the other. In this case the patient will often present with unilateral pronation (i.e. worse on one foot) as a natural compensation for the structural imbalance.

Both functional and structural leg length discrepancy can cause back pain. Patients presenting with a leg length discrepancy often also exhibit Scoliosis. 

Back pain can be treated with stretching and strengthening exercises, chiropractic spinal adjustments, soft tissue massage therapy, and active release. Adding orthotic therapy to your treatment regime can be beneficial. Correcting excessive pronation with FootMaxx orthotics will assist by posteriorly rotating the pelvis, thus reducing pressure on the sacro-iliac and lower back area. 

A heel lift should be added to the orthotic on the shorter leg. By doing so the shorter leg will be raised which aids in rebalancing the lower limb and removing compensatory mechanisms that contributes to lower back pain. 

If you have lower back pain, have your leg lengths checked. Also, check the alignment of your feet, femur, tibia, fibula, and patella bones checked for rotational problems. Also, have a foot scan/gait analysis. 

Please book an exam with Dr. Barbara Rodwin and Keri-Lyn Dudgeon to have these checked. 

Shin splints and Achilles tendonitis

Figure 3: Shin Splints

Shin splints are caused by overusing the lower leg or by using it incorrectly. Improper stretching, warm-up or exercise technique will increase the chances of shin splints. They can also be caused by improper footwear and flatter feet (pronation) which causes rotation of the shin. The soft tissue becomes inflamed due to the stress that has been put onto the shin. This area is enclosed in a compartment and if the tissue swells, there is no place for it to go so the pressure increases. The increased pressure makes it hard for the blood to flow freely and the net result is pain and sometimes tingling, numbness or weakness.

Figure 4: Both the Achilles tendon and the plantar fascia

Achilles tendonitis is a common injury in the running community. It is an inflammatory process that leads to swelling, pain and tissue damage. It results from repetitive strain, which in turn makes it more susceptible to tearing or even rupturing.  

The Achilles tendon attaches onto the heel of the foot as do the posterior muscles of the leg, which help to plantar flex the foot (point the toes down). It is responsible for providing the push that drives the foot down and forward when walking, running, and jumping. All in all, it generates a lot of tension and absorbs a lot of force. It‘s involved in most actions of the lower extremity and becomes more susceptible to tendonitis when engaging in sports where it is under a constant, repetitive load.

Chiropractic treatment of shin splints involves addressing any joint restrictions in the foot, ankle, and knee, muscle tightness and imbalances as well as assessing any biomechanical deficiencies in the feet that may be causing the shin splints. If deemed appropriate orthotics are prescribed to remedy the condition. Also stretching and strengthening exercises will be given.

The goals of massage are to reduce any inflammation, pain, and swelling, muscle spasm, and trigger points. Massage will also maintain range of motion as well as eliminate any scarring or adhesions. Muscular imbalances that may be causing the problem would be addressed during the treatment.  

The Active release technique is very effective in treating these problems!

Plantar Fascia

The plantar fascia (fash-ah) of the foot is a thick band of tissue that connects your heel to the base of your toes. When it is torn, inflamed or over-stretched, this is called plantar fasciitis (fash-e-it-is). This condition can be a result of:  an acute injury (strain) that places an excessive load on the foot, prolonged or excessive pronation (flat foot) of the foot, a high-arch or a change in footwear. You will often feel the pain at the base of your heel when you step out of bed in the morning or through the arch of your foot. This injury can be very pesky and quite painful limiting your daily activities significantly

Self Care Tips:  Before you get out of bed, wrap a towel around your toes and gently pull them towards you. Do this with your knees straight as well as bent.  Massage your arch often by sitting on a chair and rolling a marble, golf ball or another massage device under your foot.  Stretch your calf and Achilles tendon - we have specific stretches that we can suggest for you to take home….Just ask us!! Keep your shoes by your bed and wear around them house.  Rolling a frozen water bottle under the foot helps too!

Chiropractic adjustments, active release, and massage are effective treatments for plantar fasciitis. Custom orthotics are also very effective because they can correct the excessive pronation of the foot causing the problem.

Vitamin B12 and Post-Race Recovery

Vitamin B12 and Post-Race Recovery

Our Newsletter for May 2015!

Vitamin B12: Do you need an Energy Boost?

 By Dr. Kathy Van Zeyl

What is it?  Vitamin B12 is a water-soluble nutrient found in animal proteins and fortified grains.  It plays a crucial role in nerve function, red blood cell production, energy, metabolism, immunity and DNA synthesis. Similar to iron-deficiency, vitamin B12 deficiency is a form of “anemia” in which red blood cells are less capable of carrying oxygen to the cells.  People with B12 deficiencies often feel fatigued as a result and supplementing can help to increase energy.

How do I know if my B12 is low?  Signs of vitamin B12 deficiency typically happen when blood levels are below: 500 pmol/L and can include fatigue, weakness, numbness or tingling sensations in the hands and feet, loss of balance, lack of concentration, poor memory and depression.  
How do I increase my levels?  Beef liver and clams have the highest levels of Vitamin B12 but it can also be found in eggs, fish, poultry, and nutritional yeast.  For those with more severe deficiencies it’s best to use sublingual methylcobalamin in at least a 1000mcg/day dose.  Methylcobalamin is the most bioavailable (easy to absorb) form of vitamin B12 and the sublingual format allows it to be absorbed straight into the blood vessels under the tongue.  For those with issues in the stomach or small intestine, this can also affect B12 absorption making the sublingual format preferable.

What about injections?  A vitamin B12 injection is the quickest way to increase blood levels of B12. This is a safe procedure which involves a sterilized intramuscular needle filled with vitamin B12, typically inserted into the deltoid (shoulder) and delivers the vitamin straight into the muscle, which then diffuses directly into the blood. As vitamin B12 is water-soluble, your body will use whatever it needs and excrete the rest. B12 injections can be a quick way to boost energy, increase concentration, calm the nerves and ward off infections. After receiving a vitamin B12 injection, most people will notice an immediate increase in their energy, concentration, and mood within 24 hours to a week following the shot.

Wondering if vitamin B12 supplementation would be helpful for you? Ask our Naturopathic Doctor, Dr. Kathy Van Zeyl

Post-Race Recovery

Every finish line is also a start line, for recovery that is, and for your preparations for the next race. What you do in the minutes, hours, and days after completing any race will determine just how quickly you get your legs back and return to regular training. Doing the right things will make racing minimally disruptive to your overall training program, whereas doing the wrong things could spoil your next race by setting back your training or even by resulting in illness or injury. Two recommended post- race treatments are Massage Therapy and Chiropractic.

Massage Therapy: Sports massage has long been the go-to therapy for runners seeking relief from aches and pains.  A massage can improve flexibility, boost blood flow, and release tension, helping runners recover from or sidestep injury. Recovery is the other major benefit of massage. Massage can reduce pain and the intensity of muscle soreness after a grueling workout or race. Studies indicate that massage can reduce inflammation, improve immune function, and reduce stress hormones like cortisol. While massage won’t clear lactic acid or any other waste products from your muscles, it will promote more circulation to your muscles. Better circulation is what will aid your recovery. 

Chiropractic: When you are training for any type of race, recovery is a crucial component. The faster your body is able to recover, the sooner you will be able to get back out there and push your body to the limit.  Chiropractic is a key component in the recovery process of your body between workouts and races. If your body is structurally out of alignment, it can be very detrimental, not only slowing down the recovery process, but also creating excessive damage during a typical training session or race. Proper alignment of the body alone will give proper balance through the body. Proper balance allows all of the muscles and joints to function the way they were designed to, which directly decreases the stress that is placed on these structures. This will decrease injuries directly. When a body is in its intended alignment, there is much less occurrence of injury because everything is functioning the way that it is intended. You cannot run at your best level if your body’s mechanics are compromised. Dr. Barbara Rodwin can treat and prevent misalignments in the feet, knees, hips, lower back, neck, shoulders, elbows and wrists aiding in restoring motion.

When is the best time to seek out Massage Therapy and/or Chiropractic? Your timing of Massage Therapy as a post- race treatment depends on the length and intensity of your race, whereas a chiropractic appointment is recommended soon after a race. 

Questions? Ask one of our Registered Massage Therapists or Dr. Barbara Rodwin

When to Run Again

How quickly you return to normal training depends on the length of the race you've just completed, your fitness level, and when you plan to race next. Here are guidelines to consider when planning your return to training: 

After shorter races (up to 10K): You can do your next hard run within as few as three days, if you’re a high-mileage runner. Otherwise, wait about five days. 

After a 10K or half-marathon: Fitter runners can go long or fast again after four or five days. More casual runners should wait at least a full week. 

After a marathon: All runners wishing to maintain a high level of fitness should do little or no running for four to seven days, followed by a week of only low-intensity running. Then you can return to your normal regimen.

Cross-training is a great way to maintain fitness without slowing the recovery process in the first few days after a longer race.  Walking, swimming, cycling, and inline skating are all good choices, as long as you keep the intensity low.

Promotions for May:

Bring in your bib from the Ottawa Race Weekend and receive 25% off Chiropractic and/or Registered Massage Therapy for one visit

Vitamin B12 “Power Hour”: Drop in on Wednesdays between 12-1pm during the month of May: Dr. Kathy VanZeyl, ND, will be offering Vitamin B12 injections for both new and existing patients at $15 each!

Metacarpophalangeal Joint (MCP)

Metacarpophalangeal Joint Arthritis

An example of ulnar drift from of the Metacarpophalangeal Joints

The metacarpophalangeal joints of the hand act as hinges and are important in our ability to grip and hold objects. One disease that destroys the integrity and structure of the MCP joints is rheumatoid arthritis. In this situation rheumatoid arthritis causes the joint lining to produce chemical factors that slowly destroy the cartilage, ligaments and tendons that surround the MCP joint.

Normally if you are suffering from rheumatoid arthritis of the MCP joint you will present with chronic pain and swelling around the joint, your fingers may start to exhibit ulnar drift (movement away from their normal position) and you will have loss of motion at the joint, particularly extension (straightening) of the fingers.

Chiropractic care can help individuals who suffer from rheumatoid arthritis by helping to:
1. Improving range of motion
2. Improving flexibility 
3. Improving muscle tone and strength
4. Providing nutritional advice to help with inflammation

Acupuncture also helps to reduce inflammation, as its mechanism of treatment releases endorphins (the body’s natural pain killers). Also keep in mind that exercise can help with rheumatoid arthritis to maintain range of motion, increase mobility, strength and flexibility. However, a balance needs to exist between any exercise routine and rest and it is important to listen to your body while performing any physical activity.

Who doesn't suffer from stress at one point in their lives?

      Stress comes in different forms. There are good stressors; planning a wedding, awaiting the arrival of new born; all the things that bring us happiness, but still may make us stressed about what to expect. Then there are bad stressors; losing a job, financial problems; the things that gives us uncertainties. Whether it is good or bad stress we can sometimes take it too far and that’s when anxiety disorders and panic attacks can occur. This is not a good thing.

 

     Anxiety disorders are a generalized sense of fear and uneasiness. Individuals with this disorder startle easily, experience chronic fatigue, possible headaches, and even cause anxiety of being in public or alone. Anxiety due to stress could prevent or limit you from living the life that you want to.
     Panic attacks are more abrupt and intense then anxiety disorders. They too are brought about due to stress, but more of a negative stress; disasters, divorce, loss of a loved one. The symptoms are more intense then those of anxiety disorders. Some symptoms that you may experience are heart palpation, chest pain (stabbing feeling or tightness, feeling of having a heart attack or stroke, which in any case should be checked by your primary care physician), shortness of breath, hyperventilation, chills, sweating, nausea, muscle tension, lower back pain, muscle spasms, numbness and tingling, general weakness and fatigue. These are only some of the main symptoms
      Even though stressors in life are unavoidable, learning to accept them and dealing with the issues are a great way to overcome it. You will need to find ways to manage  your stress. When you get stressed you need to be able to control it and put yourself in a “happy place”.  Not for you to forget the stress, but give you a different way of seeing it. Whether it is yoga, playing golf, meditation, breathing techniques, or a relaxation massage, find your way of coping.  Massage Therapy has shown to have a positive impact on reducing stress because it decreases a person’s perceived stress and anxiety levels. It also helps to increase the awareness of tense areas in the body. This can help you develop a more relaxed posture and help develop better breathing techniques.
     Dealing with stressors in life is not always easy, but learning to recognize and finding a way to manage it can help you function better in life.  Remember that you should not have to live this way.

Blogged by: Jessica Nepton, RMT