By Administrator 0 Comments Health Tips, Learn, Markham

Stretch your hamstrings!

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Don’t forget to stretch your hamstrings! Oftentimes low back pain is caused by increased tension in the hamstrings. This in turn shifts the pelvis into ‘posterior pelvic tilt’, placing the low back into a vulnerable position. To do the hamstring stretch, find a surface at roughly knee level, and with your leg straight, place your heel on the surface and hold that position for 45 seconds at a time. To feel a greater stretch, stand upright, maintaining all the curves in your spine.

By Administrator 0 Comments Health Tips, Markham

Health Tips for Healthy Weight Loss

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Delicious food may be tempting over the holiday season, but do try your best not to binge over meals. There are no miracle pills nor quick-fix solutions for weight loss.  A successful weight loss plan requires acceptance, willingness, patience and dedication. You want a weight loss strategy that is sustainable over the long-run. The truth is, you cannot out-exercise a poor diet. Your food and nutrition choices are the key factors toward building a healthy body and a slim waistline. Follow these 5 tips to help you jump-start your weight loss journey:

 

TIP #1: Begin each meal with a glass of water and aim to eat until you are 80% full. Don’t worry, you’ll have another chance to eat at your next meal.

 

TIP #2: Make it a routine to exercise at least 30 minutes, 3-5 times a week, with moderate intensity (enough to break a sweat). We often treat exercise as a burden, but it shouldn’t have to be that way.  You are making the best investment of a lifetime, which is your health.

 

TIP #3: Track your calorie in’s and out’s with a convenient smartphone app such as MyFitnessPal, Lose-It, or Lifesum. Knowing what you are consuming and expending will let you know how healthy your food budget is. It will also help you make the adjustments you’ll need to reach your fitness goals.

 

TIP #4: Eat less C.R.A.P.: Carbonated beverages, Refined sugars, Artificial additives/sweeteners, Processed foods.

 

TIP #5: Eat more F.O.O.D.: Fresh vegetables & fruits, Organic proteins, Omega-3 fatty acids, Drink more water.

 

 

Always consult with your primary care provider before taking anything that could potentially affect your health. Book an appointment with a Naturopathic Doctor to begin your weight-loss journey and learn how to stay fit for life. Stay connected for upcoming health talks about healthy weight loss and becoming the best version of yourself.

By Administrator 0 Comments Health Tips, Markham

Athlete’s Foot

Athlete’s foot is a fairly common foot condition and is a fungal infection of the skin on your feet.  While it can easily be treated with prescription anti-fungal creams, you want to avoid it if you can.  Fungus thrives in warm, moist environments.  Avoid walking barefoot in communal areas such as swimming pool decks and locker room change rooms.  Wash your feet daily using soap and water, ensuring to dry well in between the toes.  If your feet have a tendency to sweat a lot, use rubbing alcohol and a cotton ball to swab between your toes.

Contact us to book an assessment today!

By Administrator 0 Comments Brampton, Health Tips

Stretching at Work

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You might need to step out of your comfort zone to do some stretching at work but I assure you that you won’t regret it. For the majority of us, we sit at a computer for most of the day and do the worst thing ever for our body. We are still and inactive but also carry poor posture so we can be comfortable at our desks. What you have already noticed is with prolonged sitting these little aches get a lot worse and can cause significant pain for some people.

When we sit with poor posture what we are doing is straining the neck and upper back. This is caused from holding a certain position for a long period of time as well as not continuing to be active throughout the day.

Below are 2 very effect stretches you can do as your sitting at your desk to give you some relief. First is a simple seated sideways bend of the neck. Here you pull your ear towards the same side shoulder giving your neck nor mobility and less tension.

Second is forward neck stretch where you grip the back of your head, gently pulling your chin into your chest giving the back of your neck and your upper back a nice deep stretch.

These simple stretches should help you with reducing some pain and gaining mobility as your sitting at your desk.

By Administrator 0 Comments Brampton, Health Tips

Menopause and Exercise

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Menopause is a physiological change that every women experiences usually after their 40s. The majority of women who are in menopause may experience some mood swings, weight gain, fatigue and  loss of sleep. It is also associated with increased risk for developing osteoporosis (weakening of bone) and heart diseases. For many women, these changes can be uncomfortable. The research shows that regular exercise can help prevent and/or recover from detrimental effects of the menopause. Consult with your healthcare professional before commencing or participating in any exercise program, especially those who are suffering from pre-existing medical conditions and taking medications.

Physiotherapists are qualified exercise professionals who prescribe patient-centred exercise programs for post-menopausal women. The intensity and type of exercise varies for each woman and depends on the individual’s fitness level, interest and convenience. The exercise can include low impact aerobics (cycling, swimming, walking) exercise to improve cardio-vascular endurance, strengthening exercises to improve strength in pelvic floor and other muscles, mobility and stretching exercises to improve flexibility, balance exercises, breathing exercises and yoga.

Contact Form and Function today to see how a combination of lifestyle choices can help improve your symptoms of menopause.

By Administrator 0 Comments Health Tips, Markham

Breathing

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It’s funny but breathing is something we do all day every day but people can be doing it “wrong” (For the record, there isn’t a wrong way to breathe, just less efficient ways). To breathe more efficiently, you want to breath diaphragmatically. Here’s how:

  • Relax your body, especially the neck and shoulders
  • Place one hand on your stomach
  • Breath in through your nose and feel your hand expand outwards
  • Breath out through your mouth and feel your hand sink back towards your spine

This is the most efficient way to breathe. Take a look at your breathing in a mirror. If you are not using your belly but using your chest and neck muscles to breathe, you are using the wrong tools for the job. Try diaphragmatic breathing to relax those chest and neck muscles or just to breathe more efficiently.