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

Tendonitis

Tendonitis is an inflammation of a tendon often caused by repetitive strain. There are many tendons in the body that are susceptible. When someone has tendonitis, it is painful to contract or stretch the affected muscle and it is painful to touch the inflamed tendon.

Tendonitis can be treated using:

• Active Release Technique
• Massage Therapy
• Acupuncture
• Chiropractic Care
• Inferential Current Therapy

Just as the four seasons are of a cyclic nature so are repetitive strain injuries

Looking at Stress: From a cellular perspective:

(Original source:http://zenhomesinc.com/images/backgrounds/bg1.jpg)

We have all heard about how stress can have a major impact on our overall health and well being, but do we really know the ins and outs as to why? Why does stress cause us to feel exhaustion? Why does it lower our immune system? Why can it cause health problems down the road?

In this article we will have a brief but in depth look at how the body creates a stress response at a cellular level, why it does, and how this can impact the body short term and long term.

When we think of stress, we have to first think of our body like a super hypersensitive thermostat and alarm system all in one. The body has a set program and is conditioned to maintain a balance and regulation of that program.  A stressor to the body would be an influence either externally (a cold or flu for example) or from within (or an injury or emotional stressor) that would start to change the thermostat or program on the inside – sounding alarm bells to the body.

Now a lot of the time our body will interpret and handle these stressors behind the scenes with a few symptoms of tension or fatigue afterwards. Our body has an automatic response and our “fight or flight” response engages. What happens to the body on a cellular level in this response first is a realization of the stress.

 Our nervous system is like our body’s alarm system. It tells our hypothalamus in our brain to send out the word for our body to respond. Our adrenals, which are little pyramid shaped organs on top of our kidneys, release a temporary burst of hormones to change the process in our body to an alert response.  This then causes a shift of blood concentration from organs that can make do without the blood temporarily and sends it to the parts needed to run – the heart, our lungs, our muscles, our nerves and senses. This all needs to be a quick, lightning fast response so our body will start converting reserved sugars, breaking it down to energy to maintain this high alert. 

(Original source: http://thestressresponse.blogspot.ca/p/stress-response-3-exhaustion-stage.html)

This is known as the “Alarm” stage of stress and it’s the body’s amazing natural defence against things that may harm us. The body should then have time to be calm, to recharge, and put reserve energy away for the next response when needed. Sometimes, however, depending on the type of stress and how often we are dealing with it our body can at times not have the ability to rest and recharge. This is when stress starts to become more chronic and we shift into the “resistance” stress stage and finally the “exhaustion” stress stage. Imagine the body like an air conditioner that is always going non stop; eventually it will overheat and may even break down. This is what happens to our body when it undergoes long term stress.

Think of all of those changes from our nervous system, to our hormones, to our organs and blood vessels going nonstop. Our organs will hit a wall just like we do, and when they slow their function or change their function to try and cope, it then becomes a domino effect on other processes of the body. If these stresses aren’t adjusted and the body isn’t given time to rest, these small changes can lead to bigger and more advanced health problems down the line like heart disease, anxiety, depression, a lowered immune system and metabolism, and more.

 (Original source: http://thestressresponse.blogspot.ca/p/stress-response-3-exhaustion-stage.html)

The good thing is that there is something we can do about it, now – in this moment.  Small things like taking a walk, or doing yoga, having tea or listening to meditations can reduce your stressors. It may not seem like much and you may even feel like you don’t have time, but to your body it can mean the difference between recovery or exhaustion. It’s important to make time to recover and to let your body help you. Be proactive, be preventative, and be your body’s best defender. Your body can handle it, can you?

Article by: Ashley Rocheleau – RMT

Are all orthotics created equal?

 No they are not!  Keri-Lyn Dudgeon, our orthotic specialist will, based on the patient’s symptoms and the dynamic gait analysis, determine what types of accommodations or postings need to be built into the patient’s orthotic.
Keri-Lyn has had over 17 years’ experience in working with some of the most difficult foot cases.

These accommodations and postings are specific to the patient’s needs for their feet.  Some names for them are: lesion accommodation, heel-maxx (for heel spurs/heel pain), met bar (calluses, toe pain/numbing), horseshoe pad (plantar fasciitis, heel pain), morton’s extension (bunions, limited movement of first toe/arthritis).

 The Cobra – what is it? A snake in your shoe? Read on….

Back to Health would like to introduce a new product line for women’s dress shoes! It has been difficult for women to be able to wear their normal orthotics in their dress shoes. These orthotics do not fit well and due to this often the orthotic is not worn during the day. We at Back to Health have realized this causes numerous issues.

This model is called the COBRA.  Improved fit and flexible module ensures better support in a greater variety of footwear.  

The hook design at the heel allows the foot to sit lower in the shoe. The sulcus length allows for greater padding underneath the ball of the foot. This length also allows for metatarsal pads to be located further forward if necessary. This was an issue with previous models. The top coat material is in a natural beige suede or black leather.  

Patient Story

A patient came in to see Dr.Rodwin and Keri-Lyn.  She had symptoms of toe pain/discomfort.  It was affecting her walking and causing issues into the knees, hips and lower back due to compensation.  

A biomechanical exam with a gait analysis was performed and this indicated toe joint restrictions.  

It turned out from requesting her medical reports that she had a stress fracture in the toe.  We recommended orthotics with meta-tarsal pads, acupuncture, active release, and adjustments for the toes, foot, knees, hips and lower back. She is now virtually pain free and walking normally again!

Nutrition: Mercury Content in Fish

With the barbeque season in full swing many of us fish consumers tend to wonder which fish are safe to eat based on mercury content.

honest-foods.net

Why is mercury a concern?
High levels of mercury can damage our nervous systems and inhibit brain development

Do fish contain mercury?
Most fish do contain trace amounts of mercury. Large predatory fish tend to have higher levels compared to non-predatory fish.

Which parts of the fish should be consumed?

Your best bet is to stick to the skinless, boneless dorsal fillets of fish such as salmon, trout and carp. Containments are more concentrated in the fattest parts of the fish i.e. the organs.

Are fish worth eating despite the mercury content?

Studies have shown that the benefits far outweigh the risks. Fish are high in omega-3 fatty acids, which have been shown to be beneficial to cardiovascular health. A 2008 study by researchers at the Harvard School of Public Health found that eating moderate amounts of fish (approximately 80 grams of salmon) reduced the risk of death from coronary heart disease by 36%.

How should I prepare my fish?

Before cooking your fish, trim off the fatty areas and throw away the flesh around the belly area. Allow fat to drip away while cooking.

How to Manage Stress

How to Manage Stress

Our April Newsletter

Chiropractic and Acupuncture for Stress Reduction

Written By Dr. Barbara Rodwin, Doctor of Chiropractic, Acupuncture, ART, CATS

Patients bring many different health conditions, either physical or emotional, into their appointments. It is important to remember that regardless of the origin of a disorder, its effects on the human body will manifest in the nervous system. The nervous system is the organizer and coordinator of all bodily processes. This includes the circulatory, respiratory, digestive, reproductive, endocrine (hormonal), and musculo-skeletal systems. Therefore, the most direct method of presenting and correcting conditions is directed toward balancing the nervous system. This is precisely the pathway that chiropractic and stress management care utilize. Chiropractors work primarily with the spine, the root of the nervous system through which nerve impulses travel from the brain to the rest of the body. One effect of chronic stress is prolonged muscle tension and contraction. This muscle tension creates uneven pressures on the bony structures of the body, often leading to the misalignment of the spinal column, known as vertebral joint restrictions or subluxations. Chronic stress also leads to nerve irritation. The chiropractic adjustments restore motion to both spinal and all other joints of the body, releases muscle tension, reduces spinal nerve irritation, improves blood circulation and this aids the body to return to a more balanced, relaxed state. These changes may be enough, in many cases, to convince the brain to turn off the fight or flight response, beginning the process of healing. A healthy and balanced spine is one key to effectively managing stress. A chiropractor cannot make a job less stressful, or create a quieter, calmer world! What chiropractic treatment can do is help you develop healthy responses to stress, reducing potential physical damage. Chiropractic is based on the concept that given the opportunity, the mind and body can heal itself. In relieving some of the effects of chronic stress, chiropractic care provides just such an opportunity.

Acupuncture is another incredibly effective tool to reduce stress. It is well documented that acupuncture can stimulate the release of endorphins; hormones that are responsible for relieving pain. It also has been clinically proven to lower stress-related cortisol levels. The theory behind this is that it modifies the autonomic nervous system to lower the release of cortisol levels during prolonged stress. The general sense of well-being may also be attributed to increased levels of mood altering neuropeptides including melatonin, serotonin, and dopamine. From a Chinese Medicine perspective, we do two things: Calm the mind and treat the underlying organ system that may be affected. This results in both an immediate feeling of relaxation or calm as well as increasing the patient’s resilience to future episodes.

The Effects of Stress and How Massage Can Help

Written By: Ashley Rocheleau (RMT)

Have you been feeling run down and more tired lately? Do your muscles ache and feel really tight and sore? Have you been having trouble getting to sleep or staying asleep? Then you may be suffering from the effects of stress!

Stress has many various causes and is specific to each individual person. It might be getting that deadline finished on time, or perhaps the unfortunate passing of a loved one, but no matter the cause the effects can have a major impact on your mental, emotional, and physical well-being.

Stress can be useful in times of need or depending on the situation, but over the long term stress and anxiety can lower your digestive function, raise your blood pressure, change the balance of your hormones, and lower your immune system. These changes can make you more susceptible to illness, injury, and health problems further down the line. One of the many ways of relieving stress is through massage. Massage helps to ease your nervous system and helps your body’s natural ability to heal and rest. Whether you’re looking for a relaxation massage to ease your tired mind and muscles or a lymphatic massage to help boost your immune system in those times of stress, massage therapists are trained to help you tackle stress.

It’s important to find your own ways of releasing stress so that we can enjoy the life we have. Go for a walk, spend time with loved ones, or get a massage – anything to help break that cycle of stress and live a healthier, happier life. 

Adrenal Function: The Key to Long-Term Stress Resilience!

By Dr. Kathy Van Zeyl, Naturopath

The impact of stress on the mind and body are many-fold.  Stress is often a major underlying causative factor for numerous chronic health conditions, and supporting your body’s ability to adapt to stress may be the key to regaining the health you want. 

Your “Adrenals” are two walnut-sized glands perched on top of your kidneys that are frequently overlooked and undervalued.  As their name would imply, they release “adrenaline” during acute stress which activates the “fight-or-flight” response. This allows you to act quickly during a work crisis, run a 10 km race or chase down a bus, helping you meet whatever demands are in front of you.  

Cortisol is another important adrenal hormone which is released gradually in response to chronic stressors – work demands, family or relationship issues, overscheduling, overtraining, and environmental hazards to name just a few examples.  Adrenal issues often happen when cortisol levels are either too high or too low and can lead to an impaired stress response.  High cortisol levels are often linked with anxiety, insomnia, hypertension and weight gain. 

Essentially the body keeps producing stress hormones without ever shutting off properly.  Long-term this can lead to adrenal “burnout” where the body is no longer able to produce adequate cortisol.  Low cortisol levels are linked with chronic fatigue, depression, impaired concentration, allergies, frequent infections and an inability to manage inflammation in the body. 

Luckily, there are ways to support your adrenals and increase your body’s stress threshold!  This can include sleep and stress management, integrating routines to normalize hormonal fluxes, and the addition of vitamins and herbs to support and regain normal adrenal function.

Naturopathic Doctors are extensively trained to diagnose and treat adrenal issues, so if you’re noticing any of the above symptoms talk to our resident Naturopath, Dr. Kathy, and get back on the path to wellness!  

Promotions for April 2015!

Acupuncture:

Would you like to try acupuncture for your stress? Feel free to see Dr. Barbara Rodwin for a complimentary acupuncture treatment for stress!

Naturopathic:

Your initial 30-minute visit with   our Naturopathic Doctor will   include a brief intake, adrenal assessment (including in-office orthostatic blood pressure and pupillary constriction tests), and Initial Treatment Guidelines for optimizing your adrenal health.  

The Naturopathic visit cost is $65.  Salivary hormone testing for cortisol levels is also available at an extra fee of $220+HST.