By Dr. J 0 Comments Health Tips

If you’re pregnant…get out of bed!

If a pregnant mother you know has been told to stay in bed to prolong her pregnancy, please share this information with her.

A recent study summarized in  The New England Journal of Medicine Journal Watch was done on 644 pregnant women. It showed that the bed rest that is often recommended to prevent pre-term births did not help prolong pregnancies, and may have actually been linked to an increase in pre-term delivery.

Every pregnant mother should be assessed by her doctor individually to determine what is best for her. This study provides support that activity restriction is an outdated recommendation that may cause more harm than good. Share this information with your doctor and have a discussion on what is best for you.

Odette Bulaong, ND

 

By Dr. J 0 Comments Health Tips

Stretching the Fascia

Here are  few tips on stretching fascial tissue.  These tissue will include such structures as the Iliotibial Band (IT), Patellar tendon, Thoraco-lumbar Fascia.  Remember, these tissues are viscoelastic structures.  Schleip 2005/09/12 has demonstrated that not only do these structure stiffen do to excessive rehydration after dynamic fast load, but also has a contractile component.  Slow stretching for these structures have shown to have longer lasting effects on these tissue.  So remember to spend upto 5-10 min with moderate and slow progressive tensionfor these structures.

Dr. J

chiropractor in markham
chiropractor in markham

 

Dr. J

By Dr. J 0 Comments Health Talk

Motion is lotion

Do you get stiff from sitting or standing too long.  Well a good way to get rid of this stress is to simply move.  Get up from your chair and go for a short walk.  The joints such as your spine and knees are synovial joints.  These joints have fluid between the joint surfaces.  When you don’t move for a while the fluid does not move.  The movement of the fluid is essential because it is the only way for the cartilage to get nutrients.  Moving is good for these joints and static postures are not as good.

Get up from your chair to lotion/lubricate your joints.

Dr. Paul

By Dr. J 0 Comments Health Tips

Tips to Healthy Summer Feet

Whether if you decide to do a pedicure at home or at the salon, here are some tips to follow to reduce your risk of foot-related infections:-
Dos
  • Ideally, schedule your pedicure in the morning as salon foot baths are typically cleanest earlier in the day.
  • Bring your own pedicure utensils to the salon. Bacteria and fungus can move easily from one person to the next if the salon doesn’t use proper sterilization techniques.
  • Use a pumice stone, foot file or exfoliating scrub to remove dead skin (aka calluses) on your feet.
  • When trimming nails, use a toenail clipper with a straight edge to ensure your toenail is cut straight across. This will reduce your risk of getting ingrown toemails.
  • To smooth nail edges, use an emery board and file lightly.  Be careful not to be too abrasive when doing so.
  • Gently run a wooden or rubber manicure stick under your nails to keep them clean in order to remove any dirt or debris.
  • Maintain the proper moisture balance of the skin on your feet by applying emollient-enriched moisturizer to keep soles soft.
  • If toenails are healthy, you can use nail polish to paint toenails. Make sure to remove polish regularly using non-acetone nail polish remover.
Don’ts
  • Resist the urge to shave your legs before receiving a pedicure. Freshly shaven legs or small cuts on your legs may allow bacteria to enter.
  • If you are receiving a pedicure and manicure, don’t use the same tools for both services as bacteria and fungus can transfer between fingers and toes.
  • Do not allow salon technicians to use a foot razor to remove dead skin. Using a razor can result in permanent damage if used incorrectly and can easily cause infection if too much skin is removed.
  • Don’t round the edges of your toenails. This type of shape increases the chances that painful ingrown toenails will develop.
  • Emery boards are extremely porous and can trap germs that spread. Don’t share nail files so be sure to bring your own to the salon or ensure that they are using new emery boards for every client.
  • Don’t use any sharp tools to clean under nails as you can puncture the skin and cause infection.
  • Be sure that you don’t leave any moisture between toes. Anything left behind can promote the development of athlete’s foot or a fungal infection.
  • Because cuticles serve as a protective barrier against bacteria, don’t ever cut them. Cutting cuticles increases the risk of infection. Also, avoid incessantly pushing back cuticles, as doing so can make them thicker.
  • If you suffer from thick and discolored toenails, which could be a sign of a fungal infection, don’t apply nail polish to cover up the problem. Nail polish locks out moisture and doesn’t allow the nail bed to “breathe.” Once you fix the underlying issue, then it is safe to paint nails. If the problem persists, be sure to visit your Chiropodist.

If you are diabetic or have circulation problems, it is best to consult a Chiropodist for more customized advice on how to take care of your feet before you visit a salon.

By Dr. J 0 Comments Uncategorised

Tips for Exercising in Summer Weather

Summer is here which means there will be plenty of heat and humidity outside. Here are some tips to stay on top of the summer weather during your outdoor activities/exercise:

– Stay hydrated. Drink water regularly and do so before you get thirsty. Drinking water when you are thirsty is often too late if you want to have peak performance outdoors in the heat. Also, sweating is essential for cooling off but it also causes loss of fluids. Replenishing these fluids help you stay cool.

– Stay cool. Wear lighter colours and breathable clothing. Lighter colours reflect the sun and cause less heat absorption. Breathable clothing allow for more evaporation and thus cooling. Also, take breaks to find shade from the sun. Too much direct sunlight can cause your body to overheat which can lead to severe problems.

– Stay aware. Be conscious of how you are feeling. If you feel fatigued, dizzy, nauseated, weak and/or experience muscle cramps, TAKE a BREAK from the sun. If you don’t, you may risk developing heat stroke which can be life-threatening. If these symptoms are prolonged or severe, you may need to go to the ER.

– Plan ahead. Be sure to look at the weather forecast and prepare for it. Know that increase humidity means less possible evaporation so you do not cool off as fast through sweating. Know the peak heat times are usually in the afternoon so plan vigorous exercises for morning or evening times.

– Stay fit. Having a base level of fitness is important if you plan to do activities outdoors in the heat. Your body tends to adapt quicker to the environment if you are more fit. If you plan on starting or returning to exercise, especially outdoors in the heat, come in to Form & Function for a fitness screen and an individualized exercise plan. Doing exercises correctly and with the right parameters is important in getting the most out of your exercise plan.

Take care and enjoy the summer weather!

Manni Wong
Registered Physiotherapist

By Dr. J 0 Comments Health Tips

Sun Safety for the Summer

Sun protection is important as summer is just around the corner, but there is more to consider then just shopping for a new sunscreen. Here are a few tips to keep you covered safely this summer:

  1. Reduce your exposure to the sun, especially during the peak sun hours 10am-4pm.
  2. Use clothes to shield you from the sun. Light cotton long sleeves, linen pants, maxi dresses/skirts, hats and UV protective sunglasses are a must.
  3. Apply a safe and effective sunscreen 15-20 minutes before sun exposure. Make sure to re-apply after water exposure and sweating, which breaks down the effective sun protection compounds.
  4. There’s a lot of effective sunscreen options now, including more natural ones which have a lower chance of causing unwanted health concerns. Click on this link to the Environmental Working Group’s Free Sunscreen Guide so you can make the best choice for you and your family.

Enjoy a fun and healthy summer,

Odette Bulaong, ND

By Dr. J 0 Comments Health Tips

Getting Your Toes Sandal-Ready For the Summer

Toenails often serve as barometers of our health; they are diagnostic tools providing the initial signal of the presence or onset of systemic diseases or conditions. For example, yellow or darkly discoloured, crumbly and thickened nails can be manifestations of a fungal infection.

Ingrown nails, the most common nail impairment, are nails whose corners or sides dig painfully into the side of the nail, often leading to irritation, redness, and swelling. Usually, toenails grow straight out. Sometimes, however, one or both corners or sides curve and grow into the flesh. The big toe is usually the victim of this condition but other toes can also become affected.

Here are some prevention tips to get you started for the summer season:

  • Proper hygiene and regular inspection of the feet and toes are the first lines of defense against fungal nails.
  • Washing the feet with soap and water, remembering to dry thoroughly, is the best way to prevent an infection.
  • Shower shoes should be worn when possible in public areas.
  • Shoes, socks, or hosiery should be changed daily.
  • Toenails should be clipped straight across so that the nail does not extend beyond the tip of the toe.
  • Wear shoes that fit well and are made of materials that breathe.
  • Avoid wearing excessively tight hosiery, which promote moisture.
  • Disinfect instruments used to cut nails.
  • Disinfect home pedicure tools.
  • Don’t apply polish to nails suspected of infection—those that are red, discolored, or swollen, for example.

For more customized advice regarding your foot health, feel free to book a consultation with Jennifer Lam, the Chiropodist at the Form and Function clinic.