By Dr. J 0 Comments Health Tips

Are You Getting Enough Vitamin D?

Vitamin D is more than a secondary nutrient that helps bone-building. Research suggests that vitamin D may be one of the best vitamins of all for your body. The labs have uncovered up to 2,000 different genes—roughly one-sixth of the human genome—that are regulated by the nutrient. That means almost everything your body does relies on it. Low vitamin D will result in your body working far below its potential. And you’re probably not getting anywhere near the right amount.

What’s most remarkable about vitamin D is the sheer number of health issues it’s been linked to. Studies have shown that a lack of the vitamin may be the primary culprit in depression, heart disease, pregnancy problems, birth defects, skin and other cancers, and multiple sclerosis. Even if you don’t suffer from any of these conditions, getting more D may still be what the doctor ordered. A number of experts, have urged the government to raise its recommended daily amount of vitamin D for adults from 200 IU to at least 1,000 IU, possibly more.

So why do we come up so short, especially since vitamin D is one of the few vitamins our bodies can actually make? Sunlight converts a cholesterol-like substance naturally found in the skin into D. Problem is, thanks to UV rays and skin cancer, soaking up sun to make more D would do you more harm than good. For your skin to make enough, you’d need direct midday summer sunlight on a huge portion of your body for 15 minutes a day—risking serious sun damage.

Since the seasons are changing to shorter days with cold weather approaching fast, being outside to see the sun isn’t on the top of our list anyway. Just another reason to take care of your body and make sure to get enough Vitamin D daily over the winter season. Remember to ask a professional any questions or concerns before taking any kind of Vitamins, Minerals or Supplements in case of interactions with other medications you may be taking.

Live Healthy!

By Dr. J 0 Comments Health Tips

Active Release Technique (ART) & Nerve entrapment

For those of you who suffer from peripheral nerve entrapmens (tingling/or weakness traveling down the arm or legs), ART offers a specific technique that may be the answer.  From either injuries asociated with repetative strain, or acute athletic injuries, adhesions may develop along the path where the nerve travels. Nerve Entrapment ART passes focuses on breaking up these adhesions, while flossing the nerve through the tunnel it travels.  Entrapment can lie in many sites stemming from the neck, and all the way to the terminal location.  For example, the nerve that causes Carpal Tunnel can have five possible entrapment sites.  It takes a well trained eye to find these adhesions.  Check out the ART page for more information.

Dr. Jim Feng Bphe, CSCS, ART, DC, D’Ac

Chiropodist Markham, Chiropractic Markham, Form & Function Markham, Nutritionist Markham, Physiotherapy Markham

 

 

By Dr. J 0 Comments Uncategorised

Do you breathe well?

As Mr. Miyagi (from the Karate Kid) so eloquently stated “the key to life is breathing”.  But to take this further, how efficiently do you breathe?  During everyday life and low stress activities most people will breathe with their chest.  Meaning the chest will expand with every inhalation and exhalation.  This unnecessarily uses a lot of upper chest muscles when it only really requires your diaphragm.

To breathe with your diaphragm, think about breathing through your stomach.  Start by lying down on your back and putting your hands on your chest and stomach.  As you take a breath in, try to fill your stomach with air and it should rise.  As you breathe out push the air out of your stomach and feel it fall.  Try to feel that most if not all of the movement comes from your stomach and not your chest.  When you can breathe well from your back, move to a seated position and then standing.

Breathing problems can also be an indication of other conditions.  If you have ongoing issues such as shortness of breath, chest pain or difficulty breathing contact your medical doctor.  Otherwise keep practicing and try to implement diaphragmatic breathing in your daily life.

 

By Dr. J 0 Comments Uncategorised

Do you breathe well?

As Mr. Miyagi (from the Karate Kid) so eloquently stated “the key to life is breathing”.  But to take this further, how efficiently do you breathe?  During everyday life and low stress activities most people will breathe with their chest.  Meaning the chest will expand with every inhalation and exhalation.  This unnecessarily uses a lot of upper chest muscles when it only really requires your diaphragm.

To breathe with your diaphragm, think about breathing through your stomach.  Start by lying down on your back and putting your hands on your chest and stomach.  As you take a breath in, try to fill your stomach with air and it should rise.  As you breathe out push the air out of your stomach and feel it fall.  Try to feel that most if not all of the movement comes from your stomach and not your chest.  When you can breathe well from your back, move to a seated position and then standing.

Breathing problems can also be an indication of other conditions.  If you have ongoing issues such as shortness of breath, chest pain or difficulty breathing contact your medical doctor.  Otherwise keep practicing and try to implement diaphragmatic breathing in your daily life.

 

By Dr. J 0 Comments Health Tips, Uncategorised

Ways to Identify Plantar Warts

Plantar warts are viral infections that affect the skin on the bottom surface of the feet.  Warts tend to grow inwards towards the skin as a result of our body weight which is directly applying pressure to these areas.  In addition, warts are particularly difficult to treat due to the thick layers of skin on our feet.  So how do we know if it’s a wart?

1) Warts have black dots in the middle of them.

2) Shaving down the wart will usually lead to pinpoint bleeding.

3) Warts tend to have broken skin lines.

4) Warts tend to hurt more if you squeeze them.

Avoid walking barefoot or in public/communal areas e.g. public shower, swimming pools.

If you suspect that you have plantar warts, please book an appointment with Jennifer Lam, the Chiropodist @ Form and Function Clinic for a foot assessment!

By Dr. J 0 Comments Health Tips, Uncategorised

Back Pain Returns With School Around The Corner!

Heavy backpacks causing back pain? What makes children more vulnerable is that their growth plates are made almost entirely of cartilage, making them more susceptible to small, repeated traumas. Also, their muscle growth is often not as fast as their bone growth, which can lead to muscle tenderness. Put simply, these injuries are a result of overuse of the muscles and tissues that are utilized by children to support the weight of their backpacks.

Other facts to know are that neither backpack weight, nor current back pain are good predictors of future back pain. What’s important to know is that muscular fatigue is the best predictor of future back pain. So if you are becoming fatigued while carrying the backpack, you should likely rest, or lighten the load!

So what are the consequences of carrying a heavy backpack? To put numbers on it, so that you can understand what these heavy loads do, a load of 15% of total body weight results in a 26.7% increase in load on the low back, while a 30% load body weight will result in a 64% increase in load on the low back! Also, children tend to lean forward and jut their chin out in order to balance out the forces going into the back. However, the movement they do to compensate for the heavy weight simply makes their posture worse, which can increase pain down the line. No kid wants to hear their parents telling them to stand up straight, so don’t train them to slouch by allowing them to carry heavy weights.

So how do you eliminate this problem? For a postural consultation or for more advise on postural stability & strengthening routines please book an appointment with our Physiotherapist, Christopher Chmiel @ Form & Function Clinic to find out more ways in which to achieve your functional or personal goals.

Key words:
Form & Function Markham
Chiropractic Markham
Physiotherapy Markham
Nutritionist Markham
Chiropodist Markham
Nutritionist Markham