Focus on Health – Stress at Work

WorkplaceAdapted from HelpGuide.org

While some workplace stress is normal, excessive stress can interfere with your productivity and performance, impact your physical and emotional health, and affect your relationships and home life. It can even determine success or failure on the job. You can’t control everything in your work environment, but that doesn’t mean you’re powerless, even when you’re stuck in a difficult situation. Whatever your ambitions or work demands, there are steps you can take to protect yourself from the damaging effects of stress, improve your job satisfaction, and bolster your well-being in and out of the workplace.

When is workplace stress too much?

Stress isn’t always bad. A little bit of stress can help you stay focused, energetic, and able to meet new challenges in the workplace. It’s what keeps you on your toes during a presentation or alert to prevent accidents or costly mistakes. But in today’s hectic world, the workplace too often seems like an emotional roller coaster. Long hours, tight deadlines, and ever-increasing demands can leave you feeling worried, drained, and overwhelmed. And when stress exceeds your ability to cope, it stops being helpful and starts causing damage to your mind and body—as well as to your job satisfaction.

Stress at work warning signs

When you feel overwhelmed at work, you lose confidence and may become angry, irritable, or withdrawn. Other signs and symptoms of excessive stress at work include:

  • Feeling anxious, irritable, or depressed
  • Apathy, loss of interest in work
  • Problems sleeping
  • Fatigue
  • Trouble concentrating
  • Muscle tension or headaches
  • Stomach problems
  • Social withdrawal

Tip 1: Beat workplace stress by reaching out

Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out and getting support and sympathy—especially face-to-face—can be a highly-effective way of blowing off steam and regaining your sense of calm. The other person doesn’t have to “fix” your problems; they just need to be a good listener.

Turn to co-workers for support. Having a solid support system at work can help buffer you from the negative effects of job stress. Just remember to listen to them and offer support when they are in need as well. If you don’t have a close friend at work, you can take steps to be more social with your coworkers.

Lean on your friends and family members. As well as increasing social contact at work, having a strong network of supportive friends and family members is extremely important to managing stress in all areas of your life.

Tip 2: Support your health with exercise and nutrition

Taking care of yourself doesn’t require a total lifestyle overhaul. Even small things can lift your mood, increase your energy, and make you feel like you’re back in the driver’s seat.

Make time for regular exercise

Aerobic exercise is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. Rhythmic movement—such as walking, running, dancing, drumming, etc.—is especially soothing for the nervous system. For maximum stress relief, try to get at least 30 minutes of activity on most days. If it’s easier to fit into your schedule, break up the activity into two or three shorter segments.

And when stress is mounting at work, try to take a quick break and move away from the stressful situation. Take a stroll outside the workplace if possible. Physical movement can help you regain your balance.

Make smart, stress-busting food choices

Your food choices can have a huge impact on how you feel during the work-day. Eating small, frequent and healthy meals, for example, can help your body maintain an even level of blood sugar. This maintains your energy and focus and prevents mood swings. Low blood sugar, on the other hand, can make you feel anxious and irritable, while eating too much can make you lethargic.

Minimize sugar and refined carbs. When you’re stressed, you may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries. But these “feel-good” foods quickly lead to a crash in mood and energy, making symptoms of stress worse, not better.

Reduce your intake of foods that can adversely affect your mood, such as caffeine, trans fats, and foods with high levels of chemical preservatives or hormones.

Eat more Omega-3 fatty acids to give your mood a boost. The best sources are fatty fish (salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed, and walnuts.

Drink alcohol in moderation. Alcohol may seem like it’s temporarily reducing your worries, but too much can cause anxiety as it wears off and adversely affect your mood.

Tip 3: Don’t skimp on sleep

You may feel like you just don’t have the time get a full night’s sleep. But skimping on sleep interferes with your daytime productivity, creativity, problem-solving skills, and ability to focus. The better rested you are, the better equipped you’ll be to tackle your job responsibilities and cope with workplace stress.

Aim for 8 hours a night—the amount of sleep most adults need to operate at their best.

Turn off screens one hour before bedtime. The light emitted from TV, tablets, smartphones, and computers suppresses your body’s production of melatonin and can severely disrupt your sleep.

Tip 4: Prioritize and organize

When job and workplace stress threatens to overwhelm you, there are simple, practical steps you can take to regain control.

Create a balanced schedule. “All work and no play” is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.

Leave earlier in the morning. Even 10-15 minutes can make the difference between frantically rushing and having time to ease into your day. If you’re always running late, set your clocks and watches fast to give yourself extra time and decrease your stress levels.

Plan regular breaks. Make sure to take short breaks throughout the day to take a walk, chat with a friendly face, or practice a relaxation technique. Also try to get away from your desk or work station for lunch. It will help you relax and recharge and be more productive.

Establish healthy boundaries. Many of us feel pressured to be available 24 hours a day or obliged to
keep checking our smartphones for work-related messages and updates. But it’s important to maintain periods where you’re not working or thinking about work. That may mean not checking emails or taking work calls at home in the evening or at weekends.

Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Delegate responsibility. You don’t have to do it all yourself. Let go of the desire to control every little step. You’ll be letting go of unnecessary stress in the process.

Be willing to compromise. Sometimes, if you and a co-worker or boss can both adjust your expectations a little, you’ll be able to find a happy middle ground that reduces the stress levels for everyone.

Tip 5: Break bad habits that contribute to workplace stress

Many of us make job stress worse with negative thoughts and behavior. If you can turn these self-defeating habits around, you’ll find employer-imposed stress easier to handle.

Resist perfectionism. When you set unrealistic goals for yourself, you’re setting yourself up to fall short. Aim to do your best; no one can ask for more than that.

Flip your negative thinking. If you focus on the downside of every situation and interaction, you’ll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative co-workers, and pat yourself on the back about small accomplishments, even if no one else does.

Look for humor in the situation. When used appropriately, humor is a great way to relieve stress in the workplace. When you or those around you start taking work too seriously, find a way to lighten the mood by sharing a joke or funny story.

Clean up your act. If your desk or workspace is a mess, file and throw away the clutter; just knowing where everything is can save time and cut stress.

Be proactive about your job and your workplace duties

When we feel uncertain, helpless, or out of control, our stress levels are the highest. Here are some things you can do to regain a sense of control over your job and career.

Talk to your employer about workplace stressors. Healthy and happy employees are more productive, so your employer has an incentive to tackle workplace stress whenever possible. Rather than rattling off a list of complaints, let your employer know about specific conditions that are impacting your work performance.

Clarify your job description. Ask your supervisor for an updated description of your job duties and responsibilities. You may find that some of the tasks that have piled up are not included in your job description, and you can gain a little leverage by pointing out that you’ve been putting in work over and above the parameters of your job.

Ask for new duties. If you’ve been doing the exact same work for a long time, ask to try something new: a different grade level, a different sales territory, a different machine.

Take time off. If burnout seems inevitable, take a complete break from work. Go on vacation, use up your sick days, ask for a temporary leave-of-absence—anything to remove yourself from the situation. Use the time away to recharge your batteries and gain perspective.

Look for satisfaction and meaning in your work

Feeling bored or unsatisfied with how you spend most of the workday can cause high levels of stress and take a serious toll on your physical and mental health. But for many of us, having a dream job that we find meaningful and rewarding is just that: a dream. Even if you’re not in a position to look for another career that you love and are passionate about—and most of us aren’t—you can still find purpose and joy in a job that you don’t love.

Even in some mundane jobs, you can often focus on how your contributions help others, for example, or provide a much-needed product or service. Focus on aspects of the job that you do enjoy, even if it’s just chatting with your coworkers at lunch. Changing your attitude towards your job can also help you regain a sense of purpose and control.

Authors: Jeanne Segal, Ph.D., Melinda Smith, M.A., Lawrence Robinson, and Robert Segal, M.A. Last updated: November 2018.

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Focus on Health – Understanding Your Social Circles, Social Gatherings and More!

What’s the difference between a Social Circle and a Social Gathering?

The province now allows people to create ‘social circles’ that include up to 10 people who all belong to the same circle together. These 10 people can come into close contact with each other without having to maintain physical distancing measures.

To form a safe ‘social circle’ start with people you live with or who regularly come into your household. Do not exceed 10 people.

Everyone in the social circle should only belong to one circle.

A ‘social gathering’ is everyone else that you meet acquaintances and otherwise that are not of the ‘10’ in your circle. Take comfort in knowing that the size of this ’gathering’ has expanded to 10 people AND all physical distancing rules still apply

Is it safe to use public washrooms?

Yes, but follow the below guidelines to remain safe

Stay 2 metres from others.

Wash hands with soap and water for 20 seconds, or use alcohol based hand sanitizer for 15 seconds.

Flush toilet with the lid down.

Use paper towels instead of a hand dryer, where possible. Use a paper towel to turn off the faucet and open the door.

If using a baby change table, wipe down with a disinfecting wipe before and after use.

Here is a direct excerpt from Chatelaine Magazine

What if you regularly visit a healthcare practitioner, like a chiropractor? Does that mean, by default, that they’re in your circle?

This shouldn’t be a problem, especially with medical professionals. According to Chagla, “most regulated healthcare professionals are wearing their own masks. It’s a relatively low-risk interaction.” In other words, they aren’t in your circle

Essential workers can be part of a social circle, so long as the other members are aware of the risks and agree to them.

For more information about COVID-19 please visit Ontario.ca

Recipe of the Month:

Grilled Hassleback Fajita Stuffed Chicken

Prep Time: 15 min

Cook Time: 30 min

Total time: 45 min

Ingredients

  • 4 chicken breasts
  • 2 tsp olive oil
  • 2 tbsp fajita or taco seasoning
  • ½ each red, yellow and green pepper, very thinly sliced
  • 1 small red onion, very thinly sliced
  • ½ cup shredded cheese (you can use the pre-shredded tex-mex brand)
  • Cilantro (optional for garnish)
  • Salsa and Sour cream (for serving)

Roasted Sweet Potatoes

  •  tbsp olive oil
  • 3 sweet potatoes, cut into 1-inch pieces
  • 2 tsp chili powder
  • 2 tsp paprika
  • 2 tsp garlic powder
  • 1 tsp salt

Instructions

  1. Pre-heat oven to 425 degrees F. Toss sweet potatoes in olive oil and spices in a medium-sized oven safe dish. Roast in oven for 25-30 minutes until tender
  2. Pre-heat BBQ to med- high, or pre-heat oven to 450 degrees F. Meanwhile, make horizontal cuts across each chicken breast. Rub chicken with olive oil and taco seasoning. Add bell peppers and red onions to each cut, then put each breast on the grill or in the oven.
  3. Cook chicken for 15 min. Remove and top with cheese, then grill or bake another 5 min. until cheese is melted. Remove from heat and serve alongside sweet potatoes, topping with optional cilantro, salsa and sour cream. Enjoy!

For more healthy recipes visit : https://thegirlonbloor.com

 

 

Sourced from:   https://www.bidmc.org/about-bidmc/wellness-insights/bones-and-joints/2018/08/fun-facts-about-bones-and-joints

 

Fun Facts About Bones

Did You Know?

  • The adult human body has 206 of them.
  • There are 26 bones in the human foot.
  • The human hand, including the wrist, contains 54 bones.
  • The femur, or thighbone, is the longest and strongest bone of the human skeleton.
  • The stapes, in the middle ear, is the smallest and lightest bone of the human skeleton.
  • Arms are among the most commonly broken bones, accounting for almost half of all adults’ broken bones. The collarbone is the most commonly broken bone among children.

Fun Facts About Joints

Did You Know?

  • Joints are the place where two bones meet or connect.
  • A coating of another fibrous tissue called cartilage covers the bone surface and keeps the bones from rubbing directly against each other.
  • Some joints move and some don’t. Joints in the skull don’t move. Synovial joints are movable joints. They make up most of the joints in the body and are located mostly in the limbs, where mobility is critical. They contain synovial fluid, which helps them to move freely.
  • Ball and socket joints, such as hip and shoulder joints, are the most mobile type of joint. They allow you to move your arms and legs in many different directions.
  • Ellipsoidal joints, such as the one at the base of the index finger, allow bending and extending.

 

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Sleep!

adapted from: https://www.sleep.org/articles/chiropractic-sleep-relief/

Even though we are experiencing the ‘easier’ time change by gaining an hour of sleep – changes in one’s sleep schedule can drastically alter one’s circadian rhythm. If you can’t seem to get a good night’s sleep, there’s some good news. Booking a visit with a chiropractor won’t just soothe your achy back—it may also improve the quality of your shuteye. One-third of people who have a chiropractic adjustment report that they experience immediate sleep improvement. Adults aren’t the only ones who can benefit. Forty percent of infants experience deeper sleep after seeing a chiropractor.

If it’s pain that’s keeping you awake—whether it’s back pain, neck pain or headaches—then it may be worth a visit. Chiropractic care helps alleviate discomfort and improve relaxation and blood flow. Not only can a chiropractor diagnose and treat spinal problems to relieve discomfort, they can also offer suggestions for getting better sleep. Your chiropractor may tell you which sleep position is best for you and whether a chiropractic pillow or a more supportive mattress might be the key to ending your restless nights.

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Benefits of Vitamin C

Vitamin C, also called ascorbic acid, is important to many functions in the body. For example, it is needed to grow and repair tissues throughout the body. Vitamin C is a popular remedy for the common cold.

 

Benefits:

The body uses vitamin C in many different ways. Vitamin C is needed by the body to form collagen.  According to the NIH, the body also uses vitamin C to make skin, tendons, ligaments and blood vessels. It also uses this vitamin to repair and maintain cartilage, bones and teeth, to heal wounds and to form scar tissue.

Vitamin C may also prevent cancer by blocking the damage made by free radicals. “Vitamin C is a vital antioxidant that helps protect cells from damage caused by free radicals that we are exposed to in the environment such as air pollution, cigarette smoke and ultraviolet light from the sun,” said Dr. Sherry Ross, OB/GYN and Women’s Health Expert at Providence Saint John’s Health Center in Santa Monica, California.

A study by the National Eye Institute found that an intake of 500 mg per day of vitamin C, along with beta-carotene, vitamin E and zinc supplements, slowed the progression of advanced age-related macular degeneration by about 25 percent. It also helped slow visual acuity loss by 19 percent for those who are already at high risk of developing the disease.

Vitamin C is often taken to prevent or cure the common cold. It may shorten the amount of time a person is sick and may also lessen the symptoms.

 

Deficiency and Dosage

Vitamin C deficiency is fairly common. Smoking cigarettes can lower the amount of vitamin C in the body, so smokers are more prone to a deficiency. Often, doctors will suggest a vitamin C supplement to smokers to prevent or cure a deficiency.

Not getting enough of this vitamin can cause easy bruising, gingivitis and bleeding gums, dry and splitting hair, rough, dry, scaly skin, a decreased wound-healing rate, nosebleeds and a decreased ability to ward off infection, according to the University of Maryland Medical Center.

An extreme lack of vitamin C for long periods of time can cause scurvy. Symptoms of scurvy are skin that bruises easily, bleeding gums, joint pain and poor wound healing.

“An estimated 40 percent of men and 38 percent of women are getting insufficient amounts of vitamin C. If you’re not eating your fruits and veggies, it’s a good idea to supplement,” said Dr. Brian Dixon, an expert in molecular and cellular biology and executive director of Health and Science Education at USANA Health Sciences.

The recommended daily allowance for vitamin C varies, depending on age, gender and other factors. Typically, the RDA is 75mg for women and 90mg for men.

adapted from: https://www.livescience.com/51827-vitamin-c.html
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Text Neck – Do I Have It?

Text-neck-high-res

We all know this already: using our cell phones or other handheld electronic devices can lead to the dreaded text neck.  What does that actually mean?  Text neck refers to when your head and neck become hunched over due to looking down at your devices all the time.  In addition to poor posture, it may lead to symptoms such as:

Headaches

Neck stiffness

Clicking when you turn your neck

Aching between the shoulder blades

Tingling in the hands and fingers

Migraines

 

Allow us to use our technology to detect if your spine is suffering from these symptoms of text neck, and then to help you get rid of it.  Our chiropractors are happy to do free mini-consults in the office so you may see the computerized adjusting tool in person.

PS: Children are the most vulnerable to text neck as their young spines are growing.  We do indeed treat children of all ages.  Just remember: “As the twig is bent, so grows the tree.”

 

Author: Dr. Trina Ting

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Tips for Healthy Grilling and BBQing

Grilled Fruits Heart Healthy Grilling and BBQ Tips

Grilling is a fun and flavorful way to cook and living in Canada means we only get a few months a year to cook outside. Who doesn’t love to cook together with friends outdoors in the summer?

The best part is that grilling can be one of the healthiest ways to cook! Just follow our top ten tips for healthy grilling and barbecuing.

  1. Pick the perfect protein.

Fish, skinless chicken breast and lean ground poultry are all healthier choices. The good fats in fish like salmon and trout actually have health benefits. And when you grill with skill, your guests won’t even miss the red meat, which usually has more saturated fat. Wrap marinated fish fillets in foil, construct colorful chicken kebabs, or make more savory turkey burgers by mixing minced portabella mushrooms and onions into the patties. If you do choose meat or pork, get “loin” or “round” cuts and “choice” or “select” grades of beef instead of “prime.”

  1. Re-size your portions.

A healthy portion of any type of meat is about 3 ounces, or the size of a deck of cards, and definitely no more than 6 ounces. If that sounds small, just remember all the delicious grilled veggies and side dishes that will be keeping it company on your plate!

  1. Give it a soak or rub.

We’re not talking about a spa day! Marinating or rubbing spices on poultry, fish and meat can add amazing flavor with the bonus of being able to use less salt All you need is about ½ cup of marinade or 1 tablespoon of spice rub for each pound of food.

  1. Add color – lots of color.

Just about all your favorite colorful fruits and veggies can be grilled, alone or in kebabs, giving them delicious flavor that might win over even the most committed carnivore. The trick is to cut them into pieces that will cook quickly and evenly. Brush with a healthy oil to prevent sticking or use a grill basket to keep them out of the line of fire. Some favorites include asparagus, avocado, bell peppers, corn, eggplant, mushrooms, onions, potatoes, squash and zucchini.

  1. Say bye to the bad fat.

Buy skinless poultry or remove the skin before cooking. Trim away any visible fat on meat. Brush or marinate foods with a healthy cooking oil. And make sure fat drips away from the food while it cooks.

  1. Let the simple grilled goodness shine through.

Don’t drown your grilled masterpiece in salty sauces, sugary condiments or heavy dressings. Use as little of these as possible and try making your own healthier condiments. It’s easier than you think! And sometimes, a simple squeeze of lemon or lime is all it needs.

  1. Choose healthier sides.

Swap the traditional store-bought barbecue fare like baked beans, cole slaw, macaroni salad and potato salad – which can have a lot of saturated fat, sodium and added sugars – for healthier homemade versions. Or change it up and do a colorful bean salad, fruit salad or leafy green salad.

  1. Make your buns whole grain.

Whole-grain buns and breads will complement your healthy feast with extra fiber, flavor and texture. If you’re watching your calories and carbs, try an open-faced burger or lettuce wrap.

  1. Grill fruits for dessert.

The natural sugars caramelize in the high heat, giving them extra sweetness and flavor. Try sliced apple, pear or pineapple or halved bananas, figs, nectarines, peaches or plums.

  1. Keep it clean.

OK, so this isn’t the fun part, but be sure to scrub down the rack or grill pan after each use. Removing leftover burnt pieces of food stuck to the grill prevents burning, smoking and bitter flavors the next time you use it.

 

 

adapted from: https://www.heart.org/en/healthy-living/healthy-eating/add-color/top-ten-tips-for-healthy-grilling-and-barbecuing

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Chiropractic Benefits of Yoga

Yoga Downward Dog

Benefits of Yoga

Everyone knows getting daily physical activity is important to good health. Yoga is a great low impact activity that gets your heart rate up and improves flexibility, balance, and overall muscle strength.

Yoga is an important addition to chiropractic care because it contributes to:

Perfecting your posture

Your head is like a bowling ball—big, round, and heavy. When it’s balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it. Move it several inches forward, however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or 12 hours a day and it’s no wonder you’re tired. And fatigue might not be your only problem. Poor posture can cause back, neck, and other muscle and joint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine.

Prevents cartilage and joint breakdown.

Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.

Protects your spine

Spinal disks—the shock absorbers between the vertebrae that can herniate and compress nerves—crave movement. That’s the only way they get their nutrients. If you’ve got a well-balanced asana practice with plenty of backbends, forward bends, and twists, you’ll help keep your disks supple.

Drains your lymphs and boosts immunity

When you contract and stretch muscles, move organs around, and come in and out of yoga postures, you increase the drainage of lymph (a viscous fluid rich in immune cells). This helps the lymphatic system fight infection, destroy cancerous cells, and dispose of the toxic waste products of cellular functioning.

 

Eases your pain

Yoga can ease your pain. According to several studies, asana, meditation, or a combination of the two, reduced pain in people with arthritis, back pain, fibromyalgia, carpal tunnel syndrome, and other chronic conditions. When you relieve your pain, your mood improves, you’re more inclined to be active, and you don’t need as much medication.

 

 

 

adapted from: 38 Health Benefits of Yoga. Timothy Mccall, M.D. 12/04/2017 https://www.yogajournal.com/lifestyle/count-yoga-38-ways-yoga-keeps-fit

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Health Tips for Gardening

gardening

As spring is slowly making it’s way in and the weather finally warms up, many people will spend more time outside planting bulbs, mowing the lawn and pulling weeds. Gardening is a great activity, but with all the bending, twisting, reaching and pulling, you may find that your body is not conditioned for it.

For gardening to be enjoyable, it is important to stretch your muscles before reaching for your gardening tools. Your back, upper legs, shoulders and wrists are all major muscle groups affected while using your green thumb. A warm-up and cool-down period are just as important in gardening as they are for any other physical activity, and performing simple stretches during these periods can help prevent and alleviate injuries, pain and stiffness.

Before the Digging Starts

For all types of stretching, it’s important to remember to not bounce or jerk your body, and only stretch as far as you comfortably can. Stretching should not be painful.

  1. While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward until you feel a stretch in the back of the thigh or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.
  2. Stand up, hold onto something for balance, and grab the front of your ankle from behind. Pull your heel toward your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.
  3. While standing, weave your fingers together and extend your arms above your head with your palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.
  4. Wrap your arms around yourself, giving yourself a hug, and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.

While Gardening

  • Be aware of your body’s form and posture while gardening;
  • Kneel rather than bend, and avoid twisting;
  • Don’t stay in the same position too long, alternate your stance and movements frequently.

After the Bulbs are Planted

If you feel muscle aches and pains there are ways to alleviate the discomfort. You can apply an ice pack for 5-10 minutes at a time on the area of pain for the first 48 hours after the onset of pain. Then you can try a heat pack for shot periods after 48 hours.

Chiropractic Care Can Help!

If the pain persists, call the office to book an appointment with Dr. Ting or Dr. Mohajeri. Chiropractors use a non-drug approach to treat pain and injuries, reducing or eliminating the need for pain medications. The chiropractor can also show you additional stretches to perform in order to prevent the type of pain you’re experiencing.

Did you know…..?

peas

Peas don’t have much of a shelf life. Once picked, peas’ high sugar content changes, causing them to lose much of their sweetness and become starchy and dull. You know peas are fresh when their pods are firm and green, so avoid any that are yellowing or wilting. Go for medium pods containing small peas, rather than large, thick-skinned ones, which are more mature and contain large, tougher peas.

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Beyond Adjustments: When Do Chiropractors Use Acupuncture?

acu

Acupuncture can be used to treat musculoskeletal (MSK)-related pain—an area where your chiropractor is an expert. Doctors of chiropractic assess conditions related to the muscular, skeletal and nervous systems, and they are qualified to diagnose, treat, and prevent disorders and dysfunctions related to the musculoskeletal system. Acupuncture is just one of the modalities that your chiropractor may use to treat your MSK-related pain. It is part of the scope of practice in most provincial jurisdictions.

The practice of acupuncture involves inserting thin needles into the skin at particular pressure points in order to produce an analgesic—or painkilling—effect (among other observed benefits).  For those chiropractors who perform acupuncture therapy, they have completed additional training from a recognized educational institution. A chiropractor qualified to practice acupuncture must have completed a minimum of 200 hours of formal training in accordance with the requirements set out by their province.

While acupuncture in the field of chiropractic can be beneficial for a variety of conditions, there are three areas that tend to receive the most attention from chiropractors—neck pain, headaches, arthritis, and low back pain.

Neck Pain
Recent evidence supports the use of acupuncture for reducing neck pain, particularly if it is chronic. Patients with neck pain who received manual therapy in combination with other modalities—including acupuncture—have been reported to have moderately better pain reduction, greater patient satisfaction, and improved function, range of motion and strength.

Headaches 
Acupuncture has been found effective in treating the headaches you might get once in a while, or chronic tension-type headaches that someone might suffer from all the time. For migraines, adding acupuncture to symptomatic treatment can reduce how often you might get them.

Low Back Pain
Studies suggest that acupuncture would also be a useful addition to other therapies for chronic low back pain. In other words, when it’s added to other conventional therapies, it can relieve pain and improve function better than conventional therapies alone.

Consider the Experts
Ultimately, your chiropractor is going to work with you to come up with a treatment plan that will best suits your needs, address your ailments, and provide the best outcome for your overall health. That includes a thorough history, a comprehensive exam, and a diagnosis that will inform how the issues are managed. You’ll work with the chiropractor to determine the best course of treatment to meet your unique goals.

Call the office for more information, or speak to Dr Ting or Dr Mohajeri to see if our special Chiropractic + Acupuncture combo can benefit you?

   Did you know…..?

THE VERY FIRST ACUPUNCTURE NEEDLES WERE MADE OF STONE.  Bian Shi (stone needle) was a sharpened, polished stone used to treat illness during the New Stone Age in China. Much later, needles were made of silver and gold. Some practitioners still use silver or gold needles on occasion, but most opt for stainless steel. Much more comfortable for patients than getting poked with sharp stones!

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Bites & Stings Natural Relief

bug_bite_732x549-thumb

Insect Bites: Prevention and Treatment Tips

At this time of year insects are buzzing about!  They might need to protect themselves and their territory, or looking for food and in some cases that means us!

Most bites and stings trigger nothing more than minor discomfort, but some encounters can cause severe allergic reactions. Prevention is the best medicine, so knowing how to recognize and avoid biting and stinging animals or insects is the best way to stay safe!

Visit this website for more details on how to recognize different types of bites and stings: https://www.healthline.com/health/bug-bites

Prevention:

Mosquitoes:

  • Remove standing pools of water from your property – this helps to reduce mosquito populations.
  • Cover exposed skin with light-weight long sleeve shirts and pants. Ensure they are white or light in colour.  Mosquitoes are attracted to dark colours.
  • Do not wear perfume and fragrant hair products, moisturizers and deodorants. These smells make you an easy target (and a yummy meal).
  • Try using shampoos, soaps and deodorants with tea tree, lavender, lemon, eucalyptus and/or rosemary essential oils.
  • Supplement with B vitamins – they change the smell of your blood making you less appealing.
  • Increase your consumption of garlic and spicy foods and reduce your consumption of sugar and sweets (this includes large amounts of tropical fruit).
  • When choosing an insect repellent choose products that are natural and DEET free.
  • DEET is a toxic chemical substance that should only be used when absolutely necessary (e.g. traveling in a known malaria zone)

Wasps/Bees:

  • Avoid wearing vibrant colours as wasps and bees are attracted to flowers with bright colours.
  • If you are allergic avoid hanging out in areas with lots of flowering plants.
  • Do not wear perfume and fragrant hair products, moisturizers and deodorants – wasps and bees are attracted to strong fragrances.
  • Do not leave food out!
  • In early spring/summer wasps are attracted to high protein foods.
  • In late summer and early fall their preference changes to sweet foods.
  • Do not swat or squish wasps. They release a pheromone (chemical) that will attract other wasps to the scene.
  • Rinse off or shower if you are sweaty. Some bees are attracted to the salt in human sweat!

Avoid the Sting:

  • Remain still! Cover your face (a common area to get stung) and stay still until they fly away.
  • As mentioned above do not swat or squish a wasp – you will only make them angry or attract more of their friends.
  • If you get swarmed by several bees/wasps your best bet is to RUN for cover or jump into a body of water.
  • Do your best to avoid killing bees. Our bee populations are reducing at an alarming rate and without bees to pollinate plants we can’t eat!

Treatments:

Mosquito Bites:

  • Use ice to reduce swelling.
  • Homeopathic Cream
  • Apply lavender or tea tree essential oil to the affected area.
  • Witch hazel or apple cider vinegar can help alleviate the itch.
  • Rubbing garlic on the bite will disinfect and reduce itching.

Bees/Wasp Stings:

  • Remove the stinger. DO NOT pull or squeeze the stinger (this includes using tweezers) as you may release more venom.
  • Use your fingernail or the back side of a knife and gently scrape the stinger out. Apply enough pressure to remove the stinger but not scratch or break the skin.
  • After the stinger is removed clean the wound to avoid infection.
  • Use ice to reduce swelling and restrict the flow of venom.
  • Lemon juice or apple cider vinegar will help relieve itching.
  • Mix in baking soda to form a paste as the alkalinity will reduce the acidity of the venom.

download Did you know…..?

beeThe average worker bee produces only about 1/12th teaspoon of honey in her lifetime. Doesn’t this fact make you love every drop of honey and all the work that goes into it?

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