Detox Your Body with Lemons
A good rule of thumb is to drink 8 glasses of water a day but sometimes water can get boring so add a slice of lemon to make it taste better. Lemons also provide some great health benefits!
Omega-3 , a natural anti-inflammatory!
Omega-3 fatty acids are considered Essential Fatty Acids (EFAs) because
they cannot be produced in the human body and therefore they must
be obtained from the diet. Omega-3 fatty acids from fish are a direct
source of EPA and DHA, two fatty acids vital for proper cellular
function. EPA and GLA are precursors to immune molecules that
promote a positive immune response and are the body’s strongest
inflammation-reducing compound. Ascenta Omega three fish oils contain up to 800mg of EPA per dose, one of the industries highest per dosage Omega-3 supplement. This is a great way for all patients suffering from the inflammatory nightmare. But remember to consult your naturopath or nutritionist before increasing your dose of Omega 3.
Foam roller: a athletes best friend
From achy muscles, to tight IT bands, foam rolling is the way to go. It is a convenient and cost effective way to maintain and prolong some of the positive results you are getting from the treatments. Watch this video for some foam rolling tips!
https://www.formfunctionclinic.com/wp/?p=358
Ask your practitioner how a foam roller might benefit you.
Tight muscles are tight for a reason
When we think of tight muscles we commonly will stretch them or get a massage to release them. We often feel better after a few days however the tightness or stiffness returns. We have to ask the question, why are they tight? In most cases, muscles will tighten to compensate for weakness or stability. If you are not stable at a segment your body will compensate by tightening other areas to compensate. For example, if you have weak core muscles that do not stabilize your low back, usually the muscles above and below will tighten up in an effort to stabilize. That is why mid-back (Thoracic spine) and hip tightness are usually associated with low back pain. To deal with the root of chronic problems we must look at not only what muscles are tight, but why they are tight and what weakness are driving them.
For more info about how to find out which muscles are tight and weak and how to lengthen and strengthen them come visit us.
Happy Feet During Winter
Now that the cold season is here to stay for a while, it’s a good time to be aware of your feet health. Most of us are guilty of neglecting our feet and look at them with dismay when we take off our socks. We are especially prone to letting our foot care routine diminish in the cold winter months when we just want to bundle them up in fluffy socks and big boots.
Here are a few tips to remember during this season:
- Make sure your shoes fit properly
- Don’t wear the same shoes every day
- Moisturize your feet once a day
- Keep a steady temperature and don’t expose your feet to extreme heat or cold
- Always put on dry footwear (if you wore them in the rain or snow, make sure they are dried properly before putting them back on)
Visiting a Chiropodist as often as you do, or should do, the dentist is a good way to keep your feet in good shape. Maintenance between visits keep your feet happy. If you have any questions or would like to speak to a chiropodist for advice, please feel free to visit our clinic and book your appointment today!
Epsom salt bath to get the most out of your treatments.
Taking Epsom salts( magnesium sulfate) is absorbed by the body during a Epsom Salt bath. This process promotes muscle relaxation, relieves stiffness, and reduces cramped and achy muscle. Epsom salt baths also release toxins and metabolic waste products from the body. It is always recommended that our patients take an Epsom salt bath after their treatments.
Just the right formula…
1: Add two cups of Epsom salts to a hot bath (38-35 degrees Celcius or to tolerance). Soak in the hot bath for 20 minutes.
2: Drink cool water to keep well hydrated.
3: When finished the bath, cool your body down with a lukewarm shower.
4: Rest for 15- 20 minutes after the bath for maximal relaxation and therapeutic impact.
Epsom salt bath to get the most out of your treatments.
Taking Epsom salts( magnesium sulfate) is absorbed by the body during a Epsom Salt bath. This process promotes muscle relaxation, relieves stiffness, and reduces cramped and achy muscle. Epsom salt baths also release toxins and metabolic waste products from the body. It is always recommended that our patients take an Epsom salt bath after their treatments.
Just the right formula…
1: Add two cups of Epsom salts to a hot bath (38-35 degrees Celcius or to tolerance). Soak in the hot bath for 20 minutes.
2: Drink cool water to keep well hydrated.
3: When finished the bath, cool your body down with a lukewarm shower.
4: Rest for 15- 20 minutes after the bath for maximal relaxation and therapeutic impact.
Tips for Sufferers of Sweaty Feet
When wearing closed toed footwear, our feet have a tendency to sweat. Others tend to sweat excessively, on a daily basis. This can lead to embarassment and discomfort. Whether you sweat a lot or a little, here are some tips to help keep your tootsies drier and more comfortable when wearing closed toed footwear.
1) Avoid footwear made of plastic, rubber and fake leather.
2) Wear cotton socks and avoid synthetic fiber socks like wool to wick away moisture.
3) Dust your feet with baby powder or absorbent powder.
4) Spray an over-the-counter antiperspirant on the bottom of your feet.
5) If your feet are smelly, red and itchy…you may have athlete’s foot.
If you have concerns about athlete’s foot or your feet in general, book an appointment to see Jennifer Lam, the Foot Specialist/Chiropodist for a consultation.
Does Your Posture Cause Stress or Pain While Sitting?
Sitting, we all do it! Some for long periods, some short periods, some of us statically sit because we are concentrating on writing or driving, others may dynamically sit because we are multi-tasking, we all at some point conversationally sit while enjoying the company of others and we all love to leisurely sit and relax. The question is, are we most efficiently prepared to sit so sitting doesn’t become a position that takes away from the health of our system? When you look at our whole system, sitting which is a positional tweak takes parts away, in fact the major power source (hips) are inhibited to a large degree. How can we bring more of the body back into sitting?
On an average most Canadians spend half of their waking hours sitting. Sitting for extended periods of time can cause pain and decrease our function! Let us share with you how to assess a seated position assisting you to help become more efficient when they are sitting. Remember, even if someone is not complaining of pain while sitting, prolonged sitting can be the cause of pain during different movements as the body summates stress.
Come into Form & Function and let us help assist you in a full body functional movement screening to allow you to utilize your systems to the best of their capacity while limiting the discomfort of prolonged static positions.
Book an assessment with Christopher Chmiel – our physiotherapist who can help rehabilitate your postural concerns.
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!