By Administrator 0 Comments Health Tips, Markham

Yes, You Still Have to Eat Your Fruits & Vegetables!

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As the price of fresh produce continue to rise, money often becomes a limiting factor to eating healthy. Organic vegetables and fruits are preferred to reduce your exposure to pesticides, which may disrupt hormone levels in the body. However, the high cost of organic foods is often a deterrent.

Fortunately, the Environmental Working Group helps you make better decisions for your body and your wallet, by providing a list of foods which are safer to eat non-organic, and which foods are better eaten organic.

The “Dirty Dozen”

These foods were found to have the highest pesticide exposure. When possible, purchase the organic options for these foods:

http://www.ewg.org/foodnews/dirty_dozen_list.php

The “Clean 15”

These foods were found to have the lowest pesticide exposure. Save your money and choose the non-organic options for these foods:

http://www.ewg.org/foodnews/clean_fifteen_list.php

One final thought: my patients often ask me whether it is safe to eat vegetables and fruits even if they are not organic, due to the risk of pesticide exposure. My answer is always the same: Remember that the levels of fibre, vitamins, minerals and antioxidants in produce outweigh the potential risks of pesticides. So Yes! You still have to eat your fruits & vegetables.

Wishing you good health,

Dr. Odette Bulaong ND

By Administrator 0 Comments Brampton, Health Tips

Proper Running Form

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A common question that many people have is about proper running form. If you are a beginner or advanced runner, form is everything!

To avoid unnecessary muscle strains, make sure that you are landing on your midfoot and leaning slightly forward from the ankles.

Avoid overriding, heel-striking and bad posture!

 Furthermore, always make sure get a good warm up before a long run and cool down and stretch afterwards to increase recovery time.

If you need help or advice regarding running tips and tricks, come by Form and Function Clinic. Our physiotherapist and chiropractors would love to show you how.

Dr. Luvraj Sandhar

By Administrator 0 Comments Health Tips, Markham

Look up for Neck Health!

NECK-CRACKING

As technology is getting more advanced, we spend more and more time looking down at screens from laptops to tablets to phones. Looking down, especially for a prolonged period of time, is horrible for your neck. In fact, for every 15 degrees we look down, our neck/spine bears an EXTRA 10-15lbs. That’s a whopping 60lbs of weight at 60 deg neck flexion. So next time you are looking down, I suggest you spend an equal amount of time looking up (or just put the technology away for a while). Your neck will thank you for it.

Manni Wong, Physiotherapist

By Administrator 5 Comments Health Talk, Markham

4 Benefits of a Deep Tissue Massage

By John Li, Registered Massage Therapist (RMT)

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Massage therapy is the manipulation of soft tissues of the body including, muscles, connective tissues, tendons, ligaments and joints. Massage Therapy is a clinically-oriented healthcare option that helps alleviate the discomfort associated with every day and occupational stresses, muscular over-use and many chronic pain conditions. Receiving routine massages will maintain the body’s well-being.

Getting a deep tissue massage, where the therapist works on deeper layers of muscles, fascia, and myofascial layer can be advantageous.

 

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  1. Deep tissue massage offers stress relief

Everyone experiences stress from everyday life demands. Deep tissue massage can ease the stress in a healthy manner, by relieving physical stress from the body. When the body is relaxed, it improves mental health as well.

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  1. Deep tissue massage eases pain

Deep tissue massage uses techniques that focuses on key target areas and may be able to lessen pain. Deep tissue massage can be used for conditions such as fibromyalgia, tennis elbow, chronic pain – like low-back pain, and can provide pain relief.

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  1. Deep tissue massage makes movement easier

Scar tissue forms around injuries and damaged muscles, ligaments, or tendons. Deep tissue massage can help make movement easier and promotes greater range of motion.

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  1. Deep tissue massage can lower heart rate and blood pressure

Deep tissue massage can use gentle yet sustained pressure to release pooled blood and improve blood circulation. Massage can also calm the body, therefore lowering heart rate and blood pressure.

By Administrator 0 Comments Brampton, Health Tips

Breathe Correctly

Relaxed senior woman doing some breathing exercises
Breath is life. Everyone breathes but few breathe correctly. By learning the art of breathing one can live a healthy life, full of mirth, as the blood gets oxygenated.   Right breathing is breathing deeply and rhythmically.

Benefits:

Deep and rhythmic breathing brings about harmony between the body and the mind . It alleviates unfounded fears and relieves one of deep-seated stress. It improves concentration and gives mental power.

Technique:

Sit in a comfortable posture on ground, in the chair or even in bed.   Inhale and exhale deeply through the nose focusing on dropping your diaphragm and protruding your belly. Make sure to reduce the expansion of your chest . Repeat it 50-60 times or more. Make sure that your mind is attuned to each breath that you take in or out. No nasal sound should be made during the process.

Deep breathing should preferably be done at an open place or park. Morning time is the best time for practicing the technique.

Physiotherapist Smriti Kaushal