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Recovery Tips from the Winter Season

As we all know, the cold temperatures and dry winter season can wreak havoc to our body.  This includes drying out the skin on the hands and face as well as our hair.  Even though our feet are not directly exposed to the environment during the winter, the winter boots and socks can either dry out our feet or cause our feet to perspire more.

Dry feet can lead to itchy, rough heels and toes.  On the other hand, sweaty feet can lead to blisters, fungal infections and athlete’s foot.  Here are a few tips to remember:

1) purchase natural materials e.g. leather for winter boots to allow your feet to breathe as opposed to synthetic materials e.g. rubber.

2) apply urea-based moisturizers to the feet especially to dry, cracked heels and also after your shower so your skin will absorb most of the moisturizer.

3) purchase socks with natural fibers such as cotton to help wick away moisture and/or even keep an extra pair of socks to change in case of excessive perspiration to the feet.

4) this last tip is for the ladies:  if you are applying nail polish to the toenails year round, it may be best to give your toenails some breathing room as consistent application of nail polish to the toenails will reduce air flow to the nail thereby increasing your risk of getting a fungal toemail infection.

For more personalized information about your feet health, please feel free to book a consultation with Jennifer Lam, the Chiropodist at the Form and Function Clinic.

 

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ICE VERSUS HEAT?

There is often confusion around the application of ice or heat when managing injuries. It is important to know the purpose of each modality and recognize when one form of therapy is warranted over the other. Let’s begin with the application of ice, also known as cryotherapy. Cryotherapy is aimed at decreasing pain and inflammation following an acute (rapid onset) injury to the musculoskeletal system. It is the best immediate treatment for acute injuries as it works to vaso-constrict blood vessels (causes blood vessels to narrow) which limits internal bleeding and swelling at the injury site. The cardinal signs and symptoms of an acute injury or active inflammation are:
• Pain
• Redness
• Skin that is warm to touch
• Swelling
• Loss of function

Icing is indicated if any of these signs and symptoms are present. To ice an injury, wrap ice in a thin towel (preferably a wet towel) and place it on the affected area for 10 minutes at a time. Allow the skin temperature to return to normal before icing a second or third time. You can ice an acute injury several times a day for up to three days. Cold therapy is also helpful in treating some overuse injuries or chronic pain in athletes. For example, an athlete who has chronic knee pain that increases after running may want to ice the injured area after each run to reduce or prevent inflammation.

Heat is generally used for chronic (long lasting) injuries or injuries that have no inflammation or swelling. Sore, stiff, nagging muscle or joint pain is ideal for the use of heat therapy. Athletes with chronic pain or injuries may use heat therapy before exercise to increase the elasticity of joint connective tissues and to stimulate blood flow via vaso-dilation of blood vessels (causes blood vessels to expand). Heat can also help relax tight muscles or muscle spasms. Don’t apply heat after exercise. After a workout, ice is the better choice for a chronic injury.

Because heat increases circulation and raises skin temperature, you should not apply heat to acute injuries or injuries that show signs of inflammation. Safely apply heat to an injury 15 to 20 minutes at a time and use enough layers between your skin and the heating source to prevent burns.

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Valentine Day Nutrition Tips

If you really want to show your Valentine how much your care, take some time to prepare a meal that will show you have a heart of gold.
Toast your love with a glass of champagne in place of wine. Champagne is higher in polyphenols that aid in circulation and regulating blood pressure.
Start your meal with a colorful salad and include heart healthy avocado and nuts.
Main entree should include lean protein and opt for sweet potato in place of white. This will please your palate and your heart!
To finish your meal, try a bowl of fresh berries drizzled with dark chocolate. Both are loaded with antioxidants that fight free radicals.
February is Heart Health month. The greatest gift you can give your loved one is a Healthy YOU!

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Valentine Day Nutrition Tips

If you really want to show your Valentine how much your care, take some time to prepare a meal that will show you have a heart of gold.
Toast your love with a glass of champagne in place of wine. Champagne is higher in polyphenols that aid in circulation and regulating blood pressure.
Start your meal with a colorful salad and include heart healthy avocado and nuts.
Main entree should include lean protein and opt for sweet potato in place of white. This will please your palate and your heart!
To finish your meal, try a bowl of fresh berries drizzled with dark chocolate. Both are loaded with antioxidants that fight free radicals.
February is Heart Health month. The greatest gift you can give your loved one is a Healthy YOU!

By Administrator 0 Comments Health Tips

Does this baby make me look fat?

That was the link title of an eye-opening  Huffington Post article I recently read. It discussed a topic that people seem to overlook: pregnancy and body image issues. A healthy amount of weight gain during pregnancy is important for both the health of the baby and the mother. While there is a concern when too much weight is gained, more and more women are becoming over-focused on gaining too much weight. This can lead to dieting during pregnancy which is dangerous and may even lead to disordered eating that endangers both the mother and baby.

So before you decide to cut calories during your pregnancy, make sure you speak to a trained health professional who can help you make the best nutrition, self-care and lifestyle choices for you and your growing baby. If you are afraid or worried of how your body (and life) will change during pregnancy (and after), be sure to talk to your partner, loved ones, other moms, and a health professional trained in lifestyle counselling. This way you can get the physical and mental-emotional support you need to ensure a healthy pregnancy, delivery, and post-partum period, all of which will help you best take care of your baby into childhood and beyond.

 

 

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January & February Health Talk

Foam Rolling 101

Foam rolling has been getting really big in the past few years.  I see more and more athletes and gym rats with some version of this valuable device.  However, I also see too many athletes grimacing at each pass and using this device incorrectly, or let alone knowing what they are using it for.  So let’s open up the flood gates and give you the facts and theories behind the Foam Roller.