Wellness Works!

Feet First!

Here's some trivia: Did you know the average person takes between 3000 and 6000 steps a day! Those engaged in regular exercise might more typically take 20,000 steps a day! The way you walk might be the reason you may be experiencing a variety of symptoms.

You can have pain that is casued by abnormal functioning of the way your feeet move. Lack of proper foot care and ill-fitting shoes are responsible for many problems. (yes ladies - I do mean our beloved heeled shoes!) It is important to understand that your feet have a direct impact on the rest of your body as they support you with each step. A small abnomrality in foot function can have a large impact on joints higher up in the body - causing pain, inflammation and discomfort.

If you're experiencing any foot pain or discomfort, having your feet checked by an expert - be it a chiropractor, chiropodist, podiatrist or podorthist - someone who understands the biomechanics and anatomy of the foot is a wise choice. A popular and common solution which can be very effective is custom-made orthotics. Orthotics are medical inserts for your shoes that correct the way you stand, walk or run.

For instance, when you are running, the pressure on your feet can be three or four times your body weight! Even walking can produce more pressure than the sum of your body weight. Custom orthotics can ensure that you disperse these forces evenly and helps to restore normal foot biomechanics where possible.

Remember, your feet are the foundation to your body - take care of them every step of the way!

Travel Tips From a Chiropractor!

Summer time - time for travel! Since many of us will be going away - many via plane, here are some great tips from your local chiropractor - me!

itting cramped in a small space for a long plane ride could be a perfect recipe for low back pain! You could also strain your knees or get leg cramps.

Here are a few great tips with a healthy spine and body in mind:

Maintain good posture while seated. When sitting for prolonged period fo time, position your lower back against the back of the seat to obtain the greatest amount of support for your spine. A rolled jacket can also be used for added support. Use the footrests on your seat or otherwise support your feet.

Keep Moving - wear shoes you can slip off easily. Every so often, draw circles with your toes and  contract your calves to help prevent blood from pooling in your legs. Tapping your feet can also increase circulation and reduce the changce of muscle cramping.

Check heavy bags - check all bags heavier than 5 to 10% of your body weight. Overhead lifting of any signfiicant amount of weight like heavy carry-ons should be avoided.

To all those travelling over the next few months - Remember these tips & Bon Voyage!

PMS & Chinese Medicine - Women & Men, Suffer no More!

PMS...Mother Nature's signal of things to come! Women can experience PMS from mild to severe and can include anything from headaches, cravings, bloating and moodswings (men, you know this one well!)

Today's blog is geared at looking at TCM (Traditional Chinese Medicine) and its approach to PMS (Premenstrual Syndrome) - now you may think this information will be just for the ladies, but guys - I know you'd like to know just as much if there is a way to reduce or manage PMS!

 Generally speaking PMS is the umbrella term that describes the emotional and/or physical discomfort prior to the onset of menstruation. In addition to those symptoms mentioned above, PMS can also include depression, irritability, anxiety, lethargy, loss of concentration, changes in libido, skin eruptions, food cravings, crying, outbursts of anger, headaches, bloating and insomnia. These symptoms vary from one woman to the next in terms of intensity as well as duration - ranging between 1 day to 2 weeks. 

In terms of Chinese Medicine, PMS occurs because of a disharmony of the liver and spleen Qi (pronounce 'chee' which means energy or life force). However, in TCM these organs are viewed quite differently than in Western medicine. The liver initiates the menstrual cycle and the spleen follows through. In addition, some factors that affect PMS are emotional strain, overworking and poor eating habits. 

Acupuncture, nutrition/diet therapy as well as supplementation are an effective way of restoring  harmony to the liver and spleen. In addition, exercise and relaxation techniques are also very helpful in the balanced approach to PMS. Making the appropriate lifestyle changes, in combination with Acupuncture, can yield excellent results for PMS. Although some cases may take longer, I generally suggest a minimum of three menstrual periods to regulate the cycle completely although many women notice improvement immediately!

So ladies (and gents!) if PMS is a concern - consider taking the ancient, oriental route to healing your cycle symptoms! 

The Six Human Needs

Today I saw a great video exerpt from a TED conference where Tony Robbins was speaking. 29 years of doing what he does - a true master. I am in awe of what a magnetic and inspiring speaker he is. In fact, he is here this weekend at the Metro Toronto Convention Centre - what a great event it will be!

But in this video exerpt, he identified six human needs - four of which are personality driven and two of which are 'needs of the spirit'. So I wanted to share that with you today in addition to providing you the video link.

According to Mr. Robbins, the six human needs are as follows:

1. Certainty - we need to feel secure, that all is well - the roof won't cave in, we have food to eat etc.

2. Uncertainty - the perfect compliment to certainty - we NEED uncertainty - ie. surprises or 'problems' when they are surpises we don't want! But we need them otherwise if we were certain about absolutely everything in life we'd be BORED!

3. Significance - we need to feel unique/special/important. Unfortunately that is why violence is around and has been around for so long because it is a fast and effective way to instantly feel significant.

4. Connection/Love - this is an interesting one. He says most people go for connection and forgo love often simply because they are afraid of getting hurt. I think perhaps its more that we don't know what love is and misinterpret what connection is as well. 

5. Growth - a need of the spirit. Without growth, there is death. We (body/mind/spirit) need to grow, expand, learn, change, evolve - that is part of the art of fulfillment.

6. Contribute - such a HUGE need in my opinion - we need to feel like we're making a difference, giving back, sharing. As he says, the secret to life is giving - its we not me. So true. 

I really connected to these six human needs as I see them not only in my patients but in myself of course. I hope you'll enjoy the clip I'm linking here and really think about your needs and what is/is not being fulfilled in your life. But always remember to be grateful for what you have - and then work on fulfilling the other areas that may be not as rich or deep. 

And if you're lucky enough, you may be able to see him live this weekend! 

Enjoy: 

http://www.youtube.com/watch?v=Cpc-t-Uwv1I 

Change - The Unchanging Fact of Life!

Whether its in health or life, change is inevitable. Just when we think all our ducks are in a row - be it in terms of living a healthier lifestyle, family, career - life throws a monkey wrench into the mix!

For all of us, its often hard to deal with change - and since I am dedicated to your health AND wellness (which encompasses much more than physical health!) I thought I'd share my thoughts on the one constant we all face in life: Change.

People often resist change - its hard, uncomfortable and when things are going well - no one wants it to end. So how do we embrace change and moreover - should we? Well, though every situation is unique, I absolutely believe as hard as it may be at times, change MUST be embraced and in fact, change is necessary for growth. Without change, there is no growth.

Do you ever notice that sometimes when we endure uncomfortable changes - we feel like it is the absolute worst thing that could happen and we can't see what good could come of it - it ends up being one of the best things that happen to us? Years later, we can reflect and say, 'Thank goodness that event happened because without it, I wouldn't be in X circumstance today and so I am so grateful for that.' Isn't it crazy how it all works out in the end?

That the thing about life - it does all work out in the end. That's where faith comes in. Sometimes life really does throw you a surprise party - just when you least expect it. And despite your feelings of resistance and unwillingness to accept change - remember that change is a part of life and is necessary for growth. We have to believe that bigger and better things await us on the other side of change - that is true Faith.

In our world of never-ending change - I hope this blogpost can give you some inspiration and motivation to embrace change - whatever it may be in your life - and look to see the brighter future that lies ahead!

To your Wellness Always - Have a Wonderful Week!

Kelp can Help!

A very common herb/plant used in natural medicine is Kelp. Often times people ask me what Kelp is, its effectiveness and what it is commonly prescribed for. So I thought I'd share some insight into the world of seaweed today and tell you about the wonderous Kelp!

Kelp is a seaweed species and is harvested year-round in the North Atlantic, Mediterranean and Japan and is an important part of the Japanese, Norwegian and Scottish diet. For vegans, it is especially essential, as it provides vitamin B12 (which is otherwise found almost exclusively in animal products). So for the vegan readers, I hope Kelp in natural or supplement form, is part of your dietary plan!

In terms of nutrition - kelp has a considerable amount of iodine as well as an enormous supply of essential nutrients, including protein, essential fatty acids, fiber and trace minerals - all very important for our health.

Here are a few known benefits of kelp:

Laxative - kelp is a gentle laxative as it decreases transit time (the time it takes for food to get from one end of the system to the other!) This is also great from a cancer prevention standpoint as it reduces the time toxins remain in the colon. Up to 1/2 of its weight is made of algin - a complex carbohydrate that swells in water and therefore, softens the stool.

Cancer & Fibrocystic breasts - Due to its ability to shorten transit time, it lowers the risk of estrogens being reabsorbed back into the bloodstream, thus potentially lowering rates of estrogen-dependent cancers and fibrocystic breast disease.

Thyroid function - Here is an area of growing change. It has long been thought that an increase in iodine consumption would stimulate the thyoid gland (which would be great for those with hypothryoidism). However, scientists have now discovered that too much iodine can actually inhibit thryoid activity (as demonstrated in studies of Japanese coastal cities where high amounts of kelp is consumed and these communities show very high rates of hypothyroidism!). As such, constant consumption of kelp is not recommended.

As well, you should not take kelp if you have hyperthyroidism, heart problems or are pregnant or nursing. As per usual readers, ALWAYS check with a qualified health professional to see what works for you - just because it is natural, doesn't meant it is safe or right for you!

Your Stress Glands - How to Feed them Right!

Since we live in a very stressful world here in North America, I wanted to address two very small glands that sit above your kidneys - your adrenal glands! The adrenals are your stress hormone producing glands - they are responsible for the excretion of the hormones epinephrine (adrenalin) and norepinephrine which are involved in one of our most oldest innate, instinctual stress responses: fight or flight. 

Nutritionally speaking, there are certain foods we know can help strengthen and support different body parts. This weeks blog will focus on the best foods for building strong, healthy, functional (and hopefully not too stressed!) adrenal glands! If you Here is a simple list of foods to help you when you are grocery shopping:

Vegetables: Asparagus, all leafy greens. Legumes, lima beans, olive oil, onions, red pappers, sprouts.

Nuts/Grains/Seeds: Brown rice, almonds, flaxseed, pumpkinseeds, wheat brain, wild rice.

Fruits: Blueberries, coconut, figs, gooseberries, grapefruit, lemonds, oranges, prunes, strawberries.

Protein: Deepwater ocean fish (tuna or salmon)

Foods to Avoid for Adrenal Health:

Fats, fried food, pork, processed foods, red meat, sodas, sugar and white flour put unnecessary stress on the adrenal glands - eat in limited quantities!

Spas - Good for your Health!

Greetings from Hawaii! Being in paradise, it makes me realize the absolute benefits of rest and relaxation. In fact, it made me remember an article I had written about spas & wellness travel and I wanted to share it with you this week - enjoy!

As we embrace a “wellness-lifestyle” – one that focuses on healthy living and prevention, the concept of ‘balance’ or ‘re-connection’ between body, mind and spirit is central. Those who visit spas and wellness resorts know the serenity and “one-ness” such experiences can offer. Similarly, many people who frequent day spas do so not only for esthetic pleasure, but also for relaxation and finding calm amidst the chaos - even if just for the afternoon!

It’s become clear that there are tremendous benefits to enjoying spa treatments and visiting wellness destinations, but did you know science is now telling us that spa and wellness travel can actually have health benefits?

“Health”, as defined by the World Health Organization, is a “complete state of physical, mental and social well-being, not merely an absence of disease.” Thus, health does not reside merely in the physical domain, but in the mind and in the spirit as well.

The field of mind-body medicine is gaining enormous attention due to the growing body of research supporting the mind-body-spirit connection to health and well-being.

Great minds like Deepak Chopra have discussed the quantum potential of the mind in terms of a ‘field of consciousness’. As a pioneer in mind-body medicine, Dr. Chopra has written and spoken about health, healing and how the mind and spirit influence the physical body.

Recent research by Dr. Bruce Lipton demonstrates that our thoughts can actually change our biochemistry and, as a result, change our physical body! He has shown that our biology is not determined so much by our DNA (as we have long believed), but by environmental influences. That ‘environment’ is governed by our thoughts and perceptions!

“Dis-ease”, therefore, is not derived from defects within human genetics, but is created in response to one thing: STRESS. In fact, stress has been linked to over 80% of all known diseases. Thus, how we perceive and respond to stress ultimately creates our reality – in health and in life.

So how does this all fit into destination spas and wellness travel?

Reconnecting body-mind-spirit, one of the objectives of taking a spa and/or wellness vacation, can have a profound effect on one’s health. As perceived stress is reduced or removed, one can actually change the biochemistry of their body. Ultimately, a greater state of balance and a higher state of health can be achieved. Whether it be a day at the spa, a weekend getaway or an extended wellness vacation – all provide an opportunity to de-stress and re-connect.

Health is a lifelong journey and optimizing your physical, mental and spiritual well-being is the secret to living with vitality. The preservation of health is achieved not only through your daily habits, including a healthy diet, moderate exercise, quality sleep and preventative care (ie. chiropractic, acupuncture, massage) but also in giving your mind and body a chance to re-connect.

Wellness vacations and destination spas are proving to be an effective way to create balance by decreasing stress and increasing the mind-body-spirit connection. So next time you plan a day at the spa or a wellness vacation, remember that it doesn’t just feel good, it IS good for you!

Fibre Facts!!

I was recently advising a patient about the benfits of fibre in our diets and all the ins and outs of the world of fibre so I thought I'd share some great tidbits of quick and easy info on the topic for you!

• Dietary fibre comes from the indigestible part of plant foods. It is only found in plant foods -- fruits, vegetables, grains and nuts.

• There are two kinds of fibre -- soluble and insoluble. Most plant foods contain both kinds but some foods are richer in one kind than the other.

• Insoluble fibre, often called roughage, is found in wheat bran, whole wheat products, brown rice, the skins of fruits, vegetables like carrots and peas. This fibre may lower the risk of some cancers and helps treat or prevent constipation, hemorrhoids and diverticulosis.

• Soluble fibre, found in lentils, legumes, oat bran, oatmeal, flax, psyllium, barley and pectin-rich fruits such as apples and strawberries, helps lower cholesterol (when eaten as part of a low fat diet) and may help control blood sugar in people with diabetes.

• A high fibre diet can be a great tool for weight loss. Fibre-rich foods are filling and generally pretty low calorie. Foods high in fibre often require more chewing, and when you take longer to eat, you often eat less.  

• Adults need 25 + grams daily but most people eat considerably less.

• Fruits and vegetables all contain fibre but some are especially high. Pears, berries, corn, peas and potatoes (with skin) all contain more than 4 grams per cup.

• Lentils and legumes are loaded with fibre. One cup of cooked lentils has 10 grams, a half cup of chickpeas has 5, and a half cup of baked beans contains 8. Make a lentil soup or salad, a vegetarian stew or a bean dip. Add barley, beans, peas or lentils to casseroles or kidney beans to pasta sauce. Add chickpeas to pasta or green salad or even eat them as a snack.

• Add dried fruits like prunes, dates and raisins to cereal, yogurt, pudding, baking or trail mix. Four prunes have 3 grams of fibre as do 1/4 cup of raisins.

• Look for cereals that have more than 4 grams of fibre per serving. For example, 1 cup of All Bran has 11 grams. Buy breads that have 2 to 3 grams of fibre per slice.

• Add 1 to 2 tablespoons (15 to 30 mL) of wheat bran, oat bran or ground flax to cereals, yogurt, apple sauce, casseroles and soup. Use bran in meatloaf or as a crispy coating for chicken or fish.

• Add a handful of seeds or nuts to a salad or stir-fry. A one-ounce serving of almonds has 3 grams of fibre and is a tasty snack.

• - When you're shopping, look for products that are high in fibre. To be labelled a "source of fibre" label, a product must have 2 grams of fibre per serving.

• Products labelled as a "high" source contain 4 grams and if they're marked "very high," they must contain at least 6 grams.

 Hope that gives you lots of great info on how to add fibre to your diet! Happy grocery shopping!

Yoga...Something for Everyone!

By now, most people have at least heard of yoga if not have tried it at least once or twice themselves. Others practice some form of yoga on a daily basis. No matter what your health goals are - yoga is a fantastic way to shape up physically AND mentally. I want to blog about yoga today to give you a brief introdcution into yoga, its benefits and the types of yoga available.

Yoga was developed in India over 5000 years ago adn was used to unite the body, mind an spirit. Here in the west, emphasis has been placed on the physical benefits but in addition to that, decreased stress, increased feeling of well-being, better concentration, sleep and energy levels are also benefits of regular yoga practice.

The process of learning ot still the mind and develop consciousness is all part of the yoga experience. The word 'yoga' means 'union' - mind & body. There are many different styles of yoga to choose from - some physically  more challenging and others more meditation-based. The key is to finding a style of yoga that suits you. Myself - I have practiced Moksha/Bikram Yoga (yoga in a heated room), Ashtanga Yoga (or 'power' yoga as its known in the west) as well as Hatha Yoga (more classical yoga with poses that are held for longer). I enjoy all of them, as they all offer something different and challenge us in different ways.

For example, ashtanga is more strenuous and the postures are linked together in a continuous flow. There is also a particular breathing pattern which is done (called ujjayi breathing). It builds stamina, strength and flexibility - definitely not a beginner's yoga.

There are others forms of more meditation or energy-based forms - Kundalini focuses on activating the energy centers in the body called Chakras, Raja Yoga concnetrates more on meditation and less on stregth and Tivamukti focuses on spiritual teachings, postures, meditation and readings.

If you're new to yoga - I would highly recommend trying out an introductory class at a local yoga studio. No matter what form of yoga you choose - you will surely reap all the benefits it has to offer!

Enjoy!