The Healthy Living Formula

The Healthy Living Formula

Healthy living involves discipline and a strategic approach towards exercise and nutrition. It requires small, consistent changes every day to increase your metabolism and fuel your body with the right types of nutrients.

Here are some simple ideas to help you live a healthier life:

• Take frequent breaks when sitting for long periods of time. Avoid staying in one position in front of your computer or television. Change positions at frequent intervals so you're not sedentary all day.
• Get on your feet and move an hour or two a day to decrease cholesterol levels and reduce blood pressure. Moving around gets your blood flowing and your body working.
• When you're on the phone, try to walk around while you're talking.
• Park further away from your destination so that you will be required to walk a little bit more than usual.
• Get a good night's sleep (at least 7 hours). Your body relies on rest to rejuvenate and heal itself.
• Eat only when you truly feel hungry or consume small portions every 2-3 hours instead of 3 large meals.
• Drink plenty of water.
• Cut down on smoking and drinking.
• Relax with a regular routine of yoga and meditation.

Nutrition For Healthy Skin

Nutrition plays an important role in helping maintain and improve skin tone. Smooth and healthy skin is a sign of good health. The phrase "you are what you eat” holds true as far as the health of your skin is concerned.

The following foods will facilitate healthy skin:

• Antioxidant-rich foods. Antioxidants play a key part in the prevention of diseases like heart disease and cancer. Some of the foods in this group include blueberries, cranberries, strawberries, plums and apples.
• Foods rich in Vitamin-E. Vitamin-E protects against cardiovascular diseases by defending against plaque formation in the arteries. Some of the foods that are rich in Vitamin-E include various members of the nut family, including peanuts, almonds and hazelnuts. Other types of food included are spinach, broccoli, kiwi, mango and tomatoes.
• Selenium-rich foods such as fish, brazil nuts, liver, and sunflower seeds help to keep the skin fresh and looking youthful.
• Foods rich in Beta Carotene. Some of the foods that are rich in beta carotene include hot peppers, kale, carrots, sweet potatoes and spinach.

Most of these foods can easily be found in your local grocery store. There are many ways to introduce them in your diet. Please remember that all foods should be eaten in moderation, and it's best to combine healthy foods with an exercise program for best results. A physical therapist will be able to help you with an exercise program that compliments a healthy nutrition program.

Stress Management With Exercise

Stress is a part of day-to-day life, but the manner in which you handle your stress is a key factor. Stress management is the best way to minimize strain on your cells and live a healthy life.

Stress is a normal psychological and physical reaction to the increasing demands of life. At some point, everyone experiences stress. If you are uncertain about how to handle stress, begin with a positive mindset. Surround yourself with family and qualified health professionals. A physical therapists, for example will provide support, expertise and design exercise programs (muscle relaxation techniques, for example) to help you deal with stress.

Learn to relax physically and mentally. A massage can help you release muscle tension, and it's best to ask your physical therapist if a massage is right for you. In many cases, this can help reduce stress, leaving you relaxed and rejuvenated. A massage is just one component of stress release, and it can be used in addition to full body strengthening and relaxation program

Understanding Fibromyalgia Syndrome

http://www.insidetoronto.com/community/health/article/1332166--less-pain-more-gain-understanding-fibromyalgia-syndrome

LESS PAIN, MORE GAIN: Understanding fibromyalgia syndrome

LESS PAIN, MORE GAIN: Understanding fibromyalgia syndrome. Being diagnosed with fibromyalgia requires the patient meet specific classification criteria set by The American College of Rheumatology, which includes pain for at least three months and tenderness in at least 11 out of 18 points above and below the waist on both sides of the body. Stock image

We hear a lot more about fibromyalgia and its symptoms.
Advancements in the area of pain have given medical professionals, patients and general public a better understanding of the condition and cleared many misconceptions about fibromyalgia. It has changed from a "made-up" disease to be recognized as a real syndrome.
Being diagnosed with fibromyalgia requires the patient meet specific classification criteria set by The American College of Rheumatology, which includes pain for at least three months and tenderness in at least 11 out of 18 points above and below the waist on both sides of the body.

What is fibromyalgia syndrome?
Fibromyalgia is a complex chronic pain condition that challenges both patients and health-care professionals. It is a collection of signs and symptoms that tend to occur together, but may not be associated with a specific cause. The most common symptoms are chronic muscle pain and tender points usually in the neck, shoulders, chest, back, knees and hips; debilitating fatigue; sleep disturbance; headaches; and joint pain and stiffness. Some patients may also report difficulty with swallowing, bowel and bladder abnormalities, numbness and tingling and cognitive dysfunction such as depression and anxiety.

Who gets fibromyalgia syndrome?
Fibromyalgia is the most common chronic pain condition with long-term body-wide pain. American Chronic Pain Association estimates more than five million Americans are living with fibromyalgia syndrome majority of them are women diagnosed between the ages of 20 to 50 years. However, the condition also occurs in men and children of all ethnic groups. The disorder is often seen in families, among siblings or mothers and their children.

What causes fibromyalgia syndrome?
The cause or causes of fibromyalgia syndrome remain a mystery; however a number of possible factors such as repetitive or sudden physical trauma to body, emotional stressful events and illness may be involved. Fibromyalgia can occur for no reason at all. It may be due to a genetic disorder, which predisposes a percentage of population to developing the syndrome. Symptoms can range from moderate to severe and may have a slow progress. The pain is unpredictable and can strike at any moment. This significantly impacts patients' daily and family activities as well as work and social life.
Regardless of what causes fibromyalgia syndrome, most researchers agree patients suffer from an overly sensitive central nervous system that amplifies pain messages as such that a light touch on skin from clothing or a slight breeze could feel extremely painful.

How to manage fibromyalgia syndrome?
The aim of treating fibromyalgia syndrome is to reduce pain and associated symptoms and to improve quality of life. Although research efforts for developing medication for treating fibromyalgia syndrome have expanded over the past decade, this condition remains challenging. Most of medications used for managing fibromyalgia pain are aimed at normalizing patients' nervous system sensitivity and managing cognitive and sleep dysfunctions.
Like any other chronic pain condition, a variety of treatment options are available to patients, however education, exercise and psychological interventions in addition to medication are essential components of a successful management plan.
Clinical research has shown that patients who understand the nature of their pain better identify effective treatments and experience significant improvement in their symptoms. They manage their condition better and have better quality of life by making necessary lifestyle changes.
Physiotherapy and other therapies such as massage (some fibromyalgia patients with hypersensitivity to touch may find massage painful), myofasical release, acupuncture, chiropractic and naturopathic and vitamin supplements can be effective tools in managing fibromyalgia symptoms.
An exercise routine including daily walk, swimming, biking and aquafit in addition to light weight strengthening exercises two to three times per week designed by a knowledgeable professional, improves general fitness and reduces pain and disabling consequences of the syndrome. Tai chi and yoga are also known to be effective in managing pain and to improve flexibility and balance.
Increasing rest, pacing activities, reducing stress, practicing relaxation and improving nutrition can help minimize symptoms and improve quality of life by having lasting effects.

Keep your bones strong ...

A healthy skeletal system is important for several reasons. Bones have several functions in the body. These include the protection of organs, structural integrity and calcium storage. Bones also serve as anchors for muscles.

As one grows older, the ability to build bone is decreased. Staying healthy and starting early are ways to keep your bones in good shape. Bone health is affected by the following factors:

• Race, body frame and family history.
• Hormone levels, including thyroid hormone.
• Physical activity levels.
• The amount of calcium in your diet. Low calcium contributes to early bone loss, diminished bone density, and increased risk of fractures.
• Gender - Women tend to have less bone mass compared to men.
• Men with low testosterone levels can experience a decrease in bone mass.
• Excessive alcohol consumption and tobacco use.
• Eating disorders and other diseases. People who have bulimia or anorexia are at risk for bone loss.
• Age: As you age, your bones become thinner and weaker .
• Use of certain medications are damaging to the bones.

To keep your bones healthy, start as soon as possible. Here are some guidelines to help keep your bones healthy.

• Eat high-calcium foods. Dairy products such as milk, cheese, and yogurt are good sources of calcium.
• Consume plenty of vitamin D.
• Avoid excess protein and sodium.
• Avoid smoking and limit alcoholic intake.
• Bone-boosting medications may be an option, after consulting with your physician.
• Women may consider hormone therapy. Estrogen, especially when started soon after menopause, can help maintain bone density, and this should be discussed with a physician.
• Exercise daily.
• When exercising, change your routine often to surprise your body and challenge your bones.
• Play sports and spend time outdoors. Challenge your body with movements that provide the impact necessary for bone stimulation.

Orthopedics is a branch of medicine that mainly focuses on the muscular and skeletal systems. Physical therapy in this field deals with diagnosing, managing and treating injuries in the muscular and skeletal system and the associated rehabilitation.

A physical therapist specializes in the treatment of bone-related conditions (fractures) and joint injuries, among other conditions.

Strength training, joint mobilizations, hot or cold packs, and electrical stimulation are some techniques used by physical therapists. Other methods include:

• Stretching and strengthening exercise protocols to encourage muscle balance during recovery.
• Hot and cold therapy to increase blood circulation and assist with healing.
• Ultrasound machines: The use of high or low frequency sound waves to facilitate healing.

With a unique training background and the right set of skills to help you strengthen your bones and joints, a physical therapist is best suited to help you recover from injuries and strengthen your bones at the same time.

Call us today - taking the time to strengthen your bones is one of the best decisions you'll ever make to improve your health, and we'll help you every step of the way.

Concussion prevention in children

If your child participates in sports, there may be a cause for concern as it pertains to head injuries and concussions. Concussions can happen at any time, especially if your child is involved in a high impact sport like ice hockey. A groundbreaking study on Canadian junior ice hockey published in the November 2010 edition of Neurosurgical Focus uncovers alarming head injury/concussion data and trends that raise many questions about the safety and well-being of teenagers and young adults who participate in this popular sport.

So what is a concussion?

Basically, a concussion occurs when trauma to the head and neck causes a vigorous, unnatural impact to the brain. In most cases, the side-effects of a concussion are short-lived and appear as a headache. However, in some situations, a concussion may result in impaired brain function.

So how do you prevent a concussion?

Besides wearing a helmet, it's crucial for children to learn neck-strengthening exercises. The strength and stability of the muscles of the neck and trunk will help minimize the impact of injuries and the likelihood of concussions in high impact sports like football and hockey.

For children (and young adults) participating in sports, an evaluation from a licensed physical therapist can help determine potential areas of weakness and instability. Information from the evaluation will help your physical therapist design a neck-strengthening program that can help avoid serious injury and possible concussions due to weak neck muscles.

Is it Really Possible?

It's almost impossible to prevent concussions, but it is possible to reduce their risk. One of the easiest and most effective ways to reduce the risk of a concussion is to wear a protective helmet. Even if a sport does not require the use of a helmet, we strongly suggest that you encourage your child to use one anyway.

The earlier you can instill this habit, the better. Teach them that a helmet is not an option but a necessity. If children begin wearing helmets at an early age, they will be more likely to use them as they grow older instead of thinking that a helmet is not 'cool' enough.

The first rule for your child's safety should be: "If you want to play, you need to wear a helmet."

Physiotherapy For Concussions

What is the damage caused by a concussion?

Concussions can be detected years after they occur in MRI scans as 'white spots'. The meaning of these spots is often debated, along with the long-term impact of a concussion.

Regardless of the severity of concussions, you want to minimize them as much as possible. Concussions have been known to cause temporary visual impairment, speech impairment, balance issues, memory loss and other problems. How long these effects last depends upon the severity of the concussion and the time between when the concussion occurred and when it was treated.

Physical therapy can help

Your physiotherapist can work closely with other health professionals responsible for your child's safety. The therapist can help your child by creating a structured, personalized neck strengthening and core strengthening program. This will minimize the risk of concussions. If your child works closely with a coach, a trainer and a physical therapist, he or she will be able to handle the physical stress associated with the sport.

When it comes to the head and neck region, an ounce of prevention is certainly worth (more than) a pound of cure. Give our office a call and set up an appointment to discuss how we can help your young athlete be safe and injury free.

InsideToronto Article: LESS PAIN, MORE GAIN: Excercise key in managing lower back pain

InsideToronto Article: LESS PAIN, MORE GAIN: Excercise key in managing lower back pain

The importance of sleep

As your physical therapy providers, we help you relieve pain with a combination of exercises and other treatment techniques, but nothing helps muscle recovery more than rest and relaxation. We would like to take a moment to have you step back and help you reexamine the importance of sleep.

Sleep is a very important part of our lives for the following reasons:

1. Learning and memory

Sleep helps the brain commit new information to memory; a process called memory consolidation.

2. Metabolism and weight

Being overweight can increase the likelihood of suffering from sleep disorders like apnea. On the other hand, chronic sleep deprivation may cause weight gain. That's why the right amount of sleep is very important.

3. Mood/quality of life

Lack of sleep (long- or short-term) may result in symptoms like irritability, impatience, inability to concentrate, and moodiness. In some cases, anxiety and depression are also likely to occur.

4. Cardiovascular health

Serious sleep disorders like insomnia and sleep apnea have been linked to high blood pressure, increased stress hormone levels, cardiac arrhythmias, and increased inflammation.

5. Immunity/risk of disease

Though all the mechanisms aren't clear, scientists have found that sleep deprivation alters immune function. If you don't get enough sleep, you may find yourself falling sick more often.

How much sleep you need

Sadly, we live in a sleep deprived society. Some studies suggest that 50 to 70 million Americans are affected by some type of sleep disorder.

It's likely that you need to make a conscious effort to get more (sound) sleep. The human body needs at least 7 to 8 hours of sleep every night. However, it's not just the duration of sleep, but also the quality that matters.

Lack of sleep can cause several problems. Aside from drowsiness, it can cause immune, nervous system, endocrine and cardiovascular issues.

The Impact of Sleep Deprivation

As your physical therapists, we want you to get the most out of every exercise routine we design for you, but adequate sleep is the foundation for recovery and strength.
Sleep deprivation can set off a chain of events that can affect different parts of your life. These may include:

• Poor health caused by bad food choices. A study in the Journal of Clinical Sleep Medicine discovered that people, especially women, who suffered from sleep apnea tend to consume foods that are high in cholesterol, protein and fat.
• Impaired sugar metabolism and diabetes are more likely in those who get five hours of sleep (or less) a day.
• Both factors above can lead to weight gain and obesity.
• The incidence of car accidents increases when sleep deprived individuals are behind the wheel.
• Heart attacks are more likely when you sleep five hours or less.
• Balance problems and falls are more likely (especially in the elderly).
• Children who don't get enough sleep tend to be irritable, and in extreme cases, show behavioral issues.

When you get enough sleep, your body functions better. We want you to be the best you can be, physically and mentally, which is why we want you to get enough sleep.
Getting enough sleep and planning an exercise program to improve your strength and flexibility will be one of the most important things you do in 2012, and we are standing by to assist you.

Fight Cold & the Flu. Think Naturopathy & Infrared Sauna

BE WELL, STAY WELL
Holiday season is upon us so are the colder days of winter. In this happy yet stressful time of year our immune system is often exerted and we are more likely to get sick with a cold or the flu.

Many of us opt for the flu shot, but why not work on strengthening your immune system instead? Helping your immune system to function optimally is not associated with any side effects and you actually will harvest the rewards for years to come.
TIPS TO REMAIN SNIFFLE- FREE
Increase your intake of the nutrients that are essential for a healthy immune system. These include vitamin C, vitamin A (not for women who are pregnant or trying to conceive), zinc, selenium and a mixed tocopherol vitamin E. These are great to maintain a healthy immune system and they are also potent antioxidants. Vitamins and minerals are best taken with fluid.

Decrease intake or eliminate sugar from your diet. Eating sugar decreases your white blood cell count for six hours after consumption. White blood cells are responsible for attacking invading infection-causing bacteria and viruses. Imagine if you tend to snack on jelly beans or licorice throughout the day—your immune system is chronically lowered! This also means juice is not the best choice during a cold or the flu because it contains a lot of sugar. Dilute your juices or choose pure water instead.

Ensure adequate protein intake. Protein is necessary for the formation of antibodies for fighting infection as well as tissue healing and repair. Great sources of protein include omega-3 eggs, chicken, fish, tofu, beans, seeds, nuts and protein powders like whey or soy. Whey protein powder has been found to have great effects on the immune system.

AIM FOR A STRESS-FREE HOLIDAY SEASON 
Monitor your stress & don't forget to exercise. Stress causes an increase in the stress hormone cortisol, high levels of which inhibit healthy immune system function. This is why many of us tend to get sick after school exams or once we leave for a vacation. Manage stress with exercise, yoga, meditation or calming herbs like chamomile, or ashwagandha. Do not overdo cardiovascular exercise. Too much running or intense, heavy weight training can deplete your immune system as well. Along with managing your stress hormones, you must keep your blood sugars balanced. Remember that skipping a meal causes physical stress on your body. Be sure to eat at least every three to four hours and consume protein, low glycemic carbohydrates and healthy fats like avocados, olive oil and organic flaxseed oil. 
TAKE IMMUNE-BOOSTING FOODS & SUPPLEMENTS

Drink plenty of water. Dehydration is one of the most common causes of fatigue, headaches and constipation. Keeping your bowels moving regularly (meaning at least once per day) will help to reduce the toxic load on your body. Add one or two tablespoons of ground flaxseed to your morning smoothie if you find you are not going as frequently as you should be.

Take Homeopathic medicine for prevention and treatment of your cold or flu.

If you find you are doing all of these things and still experience frequent colds or the flu, take immune-supporting herbs that are safe for long-term use (for fall and winter months). These include Astragalus, Ginseng, and lots of greens. Echinacea is commonly used during cold season as well. If you find that everyone in the office is sick, take it daily for prevention. Echinacea is best cycled a few weeks at a time or taken in higher dosages just during an acute infection.
THINK NATURAL SOLUTIONS: NATUROPATHY & INFRARED SAUNA

30-40min of Infrared Sauna treatment several times a week can significantly improve your immune system, which happens through increasing blood circulation and enhancing lymphatic system flow. Increased sweating at a comfortable temperature, helps with elimination of toxins, and also benefits musculoskeletal aches and pains.
CONSULT OUR DR. TANNAZ MOKHTARI, OUR NATUROPATHIC DOCTOR OR COME IN FOR OUR WINTER CARE PACKAGE INCLUDING INFRARED SAUNA.