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Beat the Flu by supporting your Immune System with a Clean Diet

Flu season has officially arrived! You can help to prevent, or lessen the severity of the flu this season by following these simple nutrition tips:
Eat a wide range of fruits and vegetables. Variety is important.as the different colors indicate different immune boosting compounds. A typical immune boosting diet would include the following: five servings of fruits and vegetables, seeds (unsalted) cold pressed oils, garlic, lean protein and whole grains. Eating small meals every few hours minimizes excessive intake and will boost your energy levels. Many herbs and spices such as turmeric, origanum, coriander, basil, mint,rosemary and cayenne pepper have antioxidant properties.
Exercise will also boost your immune system by reducing the level of stress hormones in the bloodstream.
Get your 8 hours of shut eye at night. The immune system is most active when the body is at rest.
Drink plenty of water!
Maintain a healthy body weight
Support your immune system with a good quality multi vitamin
and….book a nutrition session with me to ensure you are on the right track!
In good health,
Mary

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Quick Posture Tip

How to prevent back, neck, and shoulder pains

Proper Posture is the key!

A few things to remember:

– don’t slouch when you are sitting or standing

– bring your shoulder blades back

– have your chest out

– contract your stomach muscles by tucking in your tummy

James Keung
Clinical Intern

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Quick Posture Tip

How to prevent back, neck, and shoulder pains

Proper Posture is the key!

A few things to remember:

– don’t slouch when you are sitting or standing

– bring your shoulder blades back

– have your chest out

– contract your stomach muscles by tucking in your tummy

James Keung
Clinical Intern

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How do you strike the ground while running?

How your foot strikes the ground when you run determines how much stress you put on your body.  Studies have shown that striking the ground with the heel places more stress on your body when compared to midfoot or forefoot striking.  An argument can be made that heel striking is not natural.  Try running barefoot on your heel, your body won’t allow you to.  Running shoes are built thicker in the heel to promote this motion.  But is this the right way to run?

Now should I just switch to a midfoot or forefoot strike and get the vibram five fingers / “toe shoes”.  It is not that simple.  You may not have the foot type to handle a mid or forefoot strike and you must transition gradually.

At Form & Function we have Running Asssessments and programs that will help you see what type of foot striker you are.  From the assessment we can advise if you should switch and how.  Come to Form & Function to ask how or visit our website for more info.

Dr. Paul Oh

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Safety Tips When Doing a Pedicure

A pedicure is always a great way to pamper and groom your feet.  Be aware as you can walk out of the salon with an infection due to improperly sterilized tools and contaminated footbaths.

The American Academy of Dermatology is warning consumers about the health risks associated with pedicures.  These health risks include athlete’s foot, nail fungus, bacterial infections such as MRSA (Methicillin-resistant staphylococcus aureus) which is a potentially serious antibiotic-resistant bacterial infection.

Before you decide to indulge in a pedicure, take note of the following tips:

1) book your appointment in the morning as the instruments and footbaths are typically the cleanest at the beginning of the day.

2) pedicure disinfectants usually take at least 10 minutes to work so ask the person booking your appointments the gap they have in between appointments.  If the footbath is being used on one person after the other, you may be vulnerable to infections.

3) don’t shave your legs right before your pedicure as slight nicks and cuts may leave your skin at risk for bacterial and fungal infections.

4) don’t let them cut your cuticles as they are a protective barrier that prevents bacteria and fungus from entering into the body.

5) bring your own nail polish as the brushes are rarely sterilized.  You may be putting yourself at risk for getting fungal toenails.

Finally, salons may not be able to properly smooth down calluses (the dead skin on your feet) and corns.  They may create open wounds/sores that are prone to infection.  Especially if you are diabetic, it may be best to be treated by a Chiropodist/Foot Specialist.  For more information, book an appointment with Jennifer Lam, the Chiropodist at Form and Function Clinic.

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October Health Talk about Musculoskeletal Complaints

There is a growing concern amongst health care professionals and those in the field of ergonomics pertaining to the potential health consequences associated with sedentary occupations that require working hours on end in front of a computer screen.  The evolution of our employment sector has led to a significant increase in the number of occupations that involve this line of work, which gives rise to a new cluster of overuse injuries.

The New Age Of Musculoskeletal Complaints