By Dr. J 0 Comments Health Tips

Ergonomic Tips

In our current society, more and more people are working at deskjobs. Although these jobs are mostly sedentary, there are inherent stressors that can lead injuries. Here is a brief overview of some physical stressors and ergonomics adjustments that can reduce your chances of developing injuries.

  • Wrist injuries: If you do a lot of computer typing or mousing, you are at risk of developing repetitive stress to your wrist muscles and tendons. To decrease the stress, try to keep your wrist neutral while typing or mousing. If you type or mouse with an angle to your wrist, you place extra stress on your wrist tendons. Some support at the wrist may help with keeping your wrist neutral if you have a high keyboard but be sure to not have constant pressure on your wrist all day.
  • Back injuries: Sitting can actually be more stressful for your back than standing. If you sit a lot during the day, be sure you have an adjustable ergonomic chair with good lumbar support. Your low back has a natural curve (concave) that is often reserved when sitting (convex or “slouching”) without good support. This can lead to increased stress on your back muscles and joints. If you have a good chair with lumbar support, make sure you sit back and support that natural curve to reduce stress.  If you do not have good lumbar support, try to find support with a different chair or back rolls. Also, be sure to take microbreaks every 30 mins. Stand up, stretch and then back to work!
  • Neck injuries: This is particularly important if you work on a laptop or multiple computer screens. Your neck is designed to sit on the vertebrate (neck bones) without leaning forward or turned for extended period of time. Often that is the case when working on computers. Our heads lean forward or turn to the side and place a lot of stress on the muscles and joints in our neck.  To reduce this, try to keep your main computer screen at eye level. If you use more screens, completely turn your whole body if you are working more than 5 mins on that screen. If you are using laptop for more than 30 mins, try to get an extra keyboard so you can place the laptop screen at eye level.

I hope these tips help with reducing your physical stress at work. If you have more ergonomic questions or if you are already feeling symptoms of pain at work, be sure to visit an healthcare professional at Form and Function. We can help relief your pain and address any other ergonomics questions or issues that you may have.

Manni Wong
Registered Physiotherapist

By Dr. J 0 Comments Health Tips, Uncategorised

Food Recalls: Salmonella, Milk allergen, and Other

The following recalls have been added to the CFIA’s Food Recall Report

Class 1
Reason for Recall: Health Hazard – Salmonella
Product(s): Ova Easy brand dried egg product
Recalling Firm: Vanderpol’s Eggs Ltd.
Distribution: National

Product details are available at http://www.inspection.gc.ca/about-the-cfia/newsroom/food-recall-warnings/complete-listing/2014-02-17/eng/1392674639844/1392674648033

Causes of Food Poisoning – http://inspection.gc.ca/food_poisoning

Class 2
Reason for Recall: Allergen – milk
Product(s): Lajkonik brand crackers
Recalling Firm: European Fine Foods
Distribution: Ontario

Product details are available at http://inspection.gc.ca/about-the-cfia/newsroom/food-recall-warnings/complete-listing/2014-02-14-r8605/eng/1392663960145/1392663989974

Class 2
Reason for Recall: Health Hazard – other
Product(s): Various Tillamook Country Smoker brand beef jerky products
Recalling Firm: Crown Star Food Distributors Ltd., Wallace & Carey Ltd.
Distribution: Alberta, British Columbia, Manitoba, Ontario, Saskatchewan

Product details are available at http://inspection.gc.ca/eng/1392692683945/1392692685102

*The above food recalls are from the Canadian Food Inspection Agency (CFIA) and brought to you by Anna Gofeld, RD at Form & Function

By Dr. J 0 Comments Health Tips

Food Recalls: Health Hazards and Allergens

The following recalls have been added to the CFIA’s Food Recall Report

Class 1
Reason for Recall: Health Hazard – Listeria
Product(s): Wilton Cheese Factory – Old Cheddar Cheese (White)
Recalling Firm: A.M. Jensen Ltd
Distribution: Ontario

Product details are available at: http://www.inspection.gc.ca/about-the-cfia/newsroom/food-recall-warnings/complete-listing/2014-02-07/eng/1391771141778/1391771156482

Causes of Food Poisoning – http://inspection.gc.ca/food_poisoning

Class 1
Reason for Recall: Allergen – milk, wheat, gluten
Product(s): frozen meat pie and poutine products
Recalling Firm: Meat Pies Plus
Distribution: Ontario

Product details are available at: http://www.inspection.gc.ca/about-the-cfia/newsroom/food-recall-warnings/complete-listing/2014-02-05/eng/1391667003185/1391667031405

*The above food recalls are from the Canadian Food Inspection Agency (CFIA) and brought to you by Anna Gofeld, RD at Form & Function

By Dr. J 0 Comments Health Tips, Uncategorised

FOOD RECALLS: Egg, Chemical, Tree nut, Milk, Hazelnut

The following recalls have been added to the CFIA’s Food Recall Report

Class 2
Reason for Recall: Allergen – Egg, Chemical
Product(s): Bulik brand Jelly Cubes
Recalling Firm: Polfood Trading Co.
Distribution: Alberta, Ontario

Product details are available at: http://www.inspection.gc.ca/about-the-cfia/newsroom/food-recall-warnings/complete-listing/2014-01-31-r8579/eng/1391542122100/1391542146791

Class 1
Reason for Recall: Allergen – Tree Nut
Product(s): Sicilian Ice Cream brand Bacio Tartufo
Recalling Firm: Sicilian Ice Cream Co. Ltd.
Distribution: Ontario

Product details are available at http://www.inspection.gc.ca/about-the-cfia/newsroom/food-recall-warnings/complete-listing/2014-01-30/eng/1391443215650/1391443231464

Class 1
Reason for Recall: Allergen – milk
Product(s): Kinnikinnick Foods Brand products
Recalling Firm: Kinnikinnick Foods Inc.
Distribution: National

Product details are available at http://www.inspection.gc.ca/about-the-cfia/newsroom/food-recall-warnings/complete-listing/2014-01-23/eng/1390523540077/1390523541124

Class 3
Reason for Recall: Allergen – hazelnut
Product(s): Dandar brand cookies
Recalling Firm: Wonderberry North America
Distribution: Alberta, Nova Scotia, Ontario, Quebec

Product details are available at http://www.inspection.gc.ca/eng/1390238615929/1390238633671

*The above food recalls are from the Canadian Food Inspection Agency (CFIA) and brought to you by Anna Gofeld, RD at Form & Function

By Dr. J 0 Comments Health Tips

February is Heart Month

The leading cause of death in Canada is heart disease. It’s important to recognize that despite factors that can increase your risk of heart disease that are beyond your control, like genetics and age, there are many other lifestyle factors that you do have the power to change. These factors include:

• Poor nutrition
• Poorly managed stress
• Physical inactivity
• Smoking/chewing tobacco
• Alcohol
• Overweight
• Hypertension (high blood pressure)
• High cholesterol

Take a look at this list and identify which risk factors apply to you. Determine which risk factor you are willing to change first and take steps to remove that risk factor from your list.

An important part of addressing risk factors is to ensure you have accurate, safe and effective information, so seeking the guidance of a trained healthcare professional is recommended – especially if you already have an existing health condition.

If you are uncertain if you have any of the modifiable risk factors, a naturopathic doctor can assess your lifestyle factors, and create an individualized plan integrating heart healthy nutrition and supplements, stress management techniques including acupuncture and lifestyle counselling to keep you motivated.

Happy Heart Month!
Odette Bulaong, ND

By Dr. J 0 Comments Health Tips

Sufferers of Sweaty Feet

The winter season may be a burden for those with super sweaty feet and are trapped all day in closed toe shoes e.g. winter boots.

Hyperhidrosis is the term for excessive sweating of the feet.  This condition more frequently affects men than women and more often occurs in younger adults than in older adults.  The exact cause of this condition is relatively unknown and is usually associated with a genetic factor.

People with hyperhidrosis usually find that their feet exhibit a whitish and wet appearance.  Foot odour may also be present.   Hence, these individuals are more prone to foot infections.

It is important to proper good foot hygiene.   Here are some tips:

– Wash feet with antibacterial soap.  Dry thoroughly.

– Apply cornstarch, foot powder or antifungal foot powder to your feet.

– You can try to apply an antiperspirant on the soles of your feet.

– Applying rubbing alcohol in between the toes is also another option.

– Make sure to change your socks, if possible, during the middle of the day.

– Certain types of socks have moisture wicking abilities which may be beneficial for your feet.

If you have more specific concerns regarding your feet, feel free to set up an appointment for a consultation with the Chiropodist, Jennifer Lam, at the Form and Function Clinic.

By Dr. J 0 Comments Health Tips, Uncategorised

Setting Healthy Resolutions

It is that time of year when New Year resolutions are starting to creep into your head. If one of your resolutions is to become healthier, stronger and more fit, then being educated in properly setting exercise goals is key to success. Here are some advice in setting SMART exercise/fitness goals:

  • Specific: Your fitness goal should be specific. You should not just think I want to lose/gain weight. For example, a specific goal would be “I will lose 20 lbs in 6 weeks via increasing my exercise to 30 mins a day, 4 days a week of 2 sessions of cardio and 2 sessions of resistance training”. In this example, it is very specific in what you want to achieve, in what time frame and how you will achieve it. Usually, it is how you can achieve the fitness goal that is the trickiest. It is recommended to consult a personal trainer or rehabilitation professional (physiotherapist or chiropractor) to answer that question. If you want to try it alone, following the above example is a good way to start.
  • Measurable: Most people use weight loss as a measurement for their success in fitness resolutions. Although valid, I recommend using body measurements. Measure the circumference of your arms, chest, waist, hips and thighs with a tape measure before, in between and after your fitness program. In some cases, your weight does not change much but there is a drastic change in body measurements as you start to burn up fat and replace it with stronger muscles. If you still want to use weight as a measure of your success, take weekly measurements instead of daily.
  • Attainable and Realistic: This area is the KEY reason why a lot of people fail with their resolutions. Their fitness goals are unattainable. Losing 50 lbs in 2 weeks is unreasonable for anyone with a job or kids. If weight loss is your primary goal, be safe and aim for losing 2-4 lbs a week. Vice versa is safe for weight gain. Also be realistic with yourself and ask if working out 7 days is actually feasible with your schedule. Try not to set yourself up for failure by making your goal way too hard to achieve. A good start would be 3-4 days of 30-60 mins of exercise. Furthermore, be realistic with your body. It’s not healthy to be 5’6 and 100lbs. Use this link to determine your healthy body weight (http://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.html)
  • Timely: Make sure there is an check points and end date for your goal. Know that any good fitness program usually takes 6 weeks, give or take 1-2 weeks. Have check points spread out in between. I recommend every 1-2 weeks. At these check points, reassess where you are in your goal. Are you moving towards it? Away from it? Keep going if you are moving towards it. Consult someone if you are moving away from it. You may need extra guidance and that’s common. Exercise is part of the equation but diet is also another part. You may need to speak with a nutritionist or naturopathic doctor.

I hope this post helps you start make SMART resolutions/goal. Follow your SMART goals and you will be on your way to becoming a healthier you! Happy Holidays, Happy New Year and happy goal setting!

Manni Wong

Registered Physiotherapist

By Dr. J 0 Comments Health Tips

Keep Calm & Stress Less!

Every day we are faced with stressful situations including financial, work, and relationships. We will never be completely free of stress but we can improve our body’s physical and mental-emotional ability to handle stress effectively.

This is important when you consider that many health conditions you may be experiencing are known to be worsened by stress:

  • Cardiovascular Health: high blood pressure, heart attack
  • Immune System:  rheumatoid arthritis, lupus, allergies, eczema, recurrent colds & flu
  • Pain:  migraines, neck tension, lower back pain
  • Digestive Health:  ulcers, constipation, heartburn
  • Mental Health:  insomnia, anxiety, depression
  • Reproductive Health:  female menstrual issues and infertility and male infertility

Fortunately, naturopathic medicine can provide natural, safe and effective therapies to help you feel more in control of the stressors including:

  • Nutritional changes and supplements
  • Acupuncture
  • Lifestyle counseling
  • Relaxation techniques
  • Herbal medicine

If you suffer from any of the above health concerns or have been feeling the stress of the holiday season, and would like to improve the way you handle stress, contact the clinic and ask about the  Keep Calm and Stress Less Program so you can start feeling more balanced again.

Wishing you and your family a Merry Christmas and a Happy & Healthy 2014,

Keep-CalmOdette Bulaong, ND

 

By Dr. J 0 Comments Health Tips, Health Videos

FAB 5 Glute Medius Exercise to Treat ITB Compression Syndrome

Ever Since Frederickson’s article in 2k, there has been  great deal of talk about how the Glute Mede and other abductors of the hip affect the ITB compreesion syndrome.  Some recent articles have also pointed out that ITB compression at the distal end of the femur may lead to a sensory feedback to fire the Glute medes.  So if the Glutes are weak, and inhibited, then it will lead to further lateralization of the hip during dynamic movements and then further  compression of the ITB.  Don’t forget, the ITB is a viscoelastic structure as described by Shleip, meaning when it gets loaded ballistically, it will come back and shrink due to hydration properties as well as actual contractile components.
We also know that the ITB does not have a great deal of ability to stretch, so therefore actual stretching of this compressive band to cure your problems is very unlikely.  Because the pain is due to a compressive force at the distal (further away) end of the ITB,  we also want to avoid compressing it even further.  So make sure if you are foam rolling to avoid the actual painful site by working the proximal end (as long as it feels good after you roll).  So if we can’t stretch it , massage it out, then that leaves us with modalities(laser, IFC, shockwave, acupuncture etc), and good ol’rehab.  So check out the FAB 5 exercise I like to start with my patients.  Most people get better with the basics, but for our active population, we make sure we introduce more sport and activity specific exercises to top it off.
This is my first attempt at using Final Cut on my Mac, I hope you guys enjoy.  Feedback welcome.
For more about how to fix this problem and many others, visit https://www.formfunctionclinic.com/#locations to make a appointment
httpv://www.youtube.com/watch?v=BhzchA0KWjk