Toronto Health Blog

The winter holidays are upon us and typically they are filled with busy schedules, parties, shopping, and fantastic food. However, there can also be tension and stress along with festivities. For many people, the holiday season means significant changes in work, exercise, and dietary habits. These changes can lead to frustration and anxiety. Taking care of yourself becomes especially important during stressful times like the holidays. Try these simple tips to keep holiday stress under control and get the most out of the festive season for you and your family.

Delegate.

Does your house still need cleaning or decorating? Let each family member be responsible for a room or a specific task if at all possible.

Exercise.

Cardiovascular exercise, weight training, pilates, yoga, and many sports in general can reduce the level of stress hormones in your body, allowing you to cope with stress more easily. It is also a great way to secure a little time for yourself.

Avoid sugar.

Sugar increases symptoms of irritability and anxiety in many people and weakens the immune system. It has also been found to diminish infection fighting white blood cell counts for up to six hours after consumption. The holidays are a time for sweet treats; however, try not ot overdo it if you have the willpower.

Drink enough water.

Dehydration is one of the most common causes of headache, fatigue, joint pain, and stiffness. Alcoholic beverages in particular are dehydrating so increase your intake of water accordingly.

Make a list and check it twice.

A hectic schedule means that being organized and planning ahead is more important than ever. If you are laying in bed at night thinking about all the things you have to do, get up and make a to do list. It will help to clear your mind and get you back to sleep.

Try to get enough sleep.

Being well rested will allow you to have the energy to cope with the stress of the day. Be sure to get at least 7 to 8 hours a night if at all possible. You will find you have more energy and are able to get even more done in a shorter period of time.

Laughter is the best therapy.

It just may seem too simple but it is true. People who laugh on a daily basis rate the stress in their life as lower and enjoy better health overall. So go ahead and giggle a little bit, or a lot, it is good for you.

Have a joyous and safe holiday season.

Getting active and healthy becomes an important aspect of this time of year as people start thinking about their new years resolutions related to their health. Physical activity is a great way to have fun and stay healthy. Exercise can help to prevent many common illnesses, strengthens and protects bones and joints, and can give you independence throughout life. It is never too late to start exercising. Incorporating aerobic activity, resistance training, and flexibility exercises into your weekly routine can have many advantages.

Before you begin.

• Consult a health care professional to ensure that you are able to begin exercising.
• Think about the types of exercises that you like. The more you enjoy what you are doing, the more motivated you will be to continue with that activity for the long term.
• Encourage friends and family to get active too. Exercising as a family is a great way to help children develop healthy habits for life and keep you on track.

While you exercise.

• Warm up for 10 mintes and stretch gently.
• Make sure you are exercising at the right level. Exercise should be challenging but you should not be in pain.
• Proper technique is essential to improve fitness and prevent injury.
• Use the correct equipment and wear the right shoes for your activity.
• Stay hydrated, especially if you are doing a high-intensity exercise or the weather is warm or humid.

After you exercise.

• Cool down gradually and stretch thoroughly.
• Continue to drink water and remain hydrated.
• Give your body time to rest as well as adding variety and incorporating other activities into your routine.
• Remember that there are other ways to keep active in your life. Try taking the stairs or walking when you are travelling short distances. Simple changes can make a big difference for a healthy lifestyle.

Getting activity to fit into our daily lives is becoming harder and harder to do. Start slow with small realistic goals and the chances for success are much greater and more satisfying. All the best to you and your family for increased activity in the coming year and beyond. We all can do it.

Snow has arrived in the Toronto and Southern Ontario areas. Yes, it is still October and we have already started with the white stuff. Unfortunately we get caught off gaurd and injure our backs even with the simplest of tasks such as shoveling snow. Remember issues can be avoided with a little forethought and prevention. Try the following tips to put your health ahead of the snow.

Lift light and shovel right.

1. Warm-up: Before beginning any snow removal, warm-up for five to ten minutes to get the joints moving and increase blood circulation. March on the spot, climb a flight of stairs, or go for a quick walk around the block. Try to follow this with some gentle stretching for the back (knee to chest), arms and sholders (body hug), and legs (forward bends from a sitting position). This will ensure that your body is ready for pushing that snow around safely. It can be very hard to implement this as we tend to just want to get the job done. However, a little prevention can go a long way even if it seems a little bit irritating to do.
2. Do not let the snow pile up if you can: Removing small amounts of snow on a more frequent basis is less strenuous in the long run.
3. Pick the right shovel: Use a lightweight, non-stick, push style shovel.
4. Push the snow instead of throwing it: Push the snow to one side and avoid throwing. If you must throw snow, avoid twisting and turning. Try to position yourself to throw the snow directly at the pile you are making.
5. Bend your knees: Use your knees, legs, and arm muscles to do the work pushing and lifting while keeping your back straight and powerful.
6. Watch for ice as you go: Course sand, ice salt, ice melter, or even kitty litter can help to give your walk ways and drive ways more traction, reducing the chance of a slip or fall.
7. Wear proper footwear: Shoes and boots swith solid treads on the soles can help to minimize the risk of slips or falls.
8. Take a break: If you feel tired or short of breath, stop and take a rest. Make it a habit to rest for a minute or two for every 10 to 15 minutes of shoveling. This is especially important if the snow is wet and heavy. Stop shoveling immediately if you feel chest or back pain.

Try to keep it fun and avoid trying to get it done when you are in a hurry. Rushing or overextending yourself with a large amount of work can easily lead to unwanted problems and injuries. Nobody likes to be so sore that they can hardly move the next day.

More detailed information can be found on my healthy snow shoveling tips page.

Have a healthy, safe, and fun winter.

Lack of sleep is no joke yet getting quality rest at night eludes most of us. We spend about one third of our lives sleeping, so getting the most out of it is important.

While there might not be a lot you can do to prevent work related stress or worries that keep you up in the night, a few simple lifestyle and nutritional changes, can work wonders when it comes to waking up feeling refreshed.

Ideas for a restful night.

1. When choosing a mattress, look for one that is comfortably supportive. A mattress should be flexible enough to adapt to the shape of your body, while providing firm support for your spine. If you share a bed, choose a mattress that provides independent support for each sleeper. Generally, your mattress should be preplaced every 8 to 12 years to ensure proper support and comfort.
2. Be selective when choosing a pillow. When lying on your side, your head, neck, and shoulders should remain level with your mid an lower spine. When lying on your back, your head and neck should remain level with your upper back snd spine. Avoid pillows that are so thick or thin that they angle your head and neck away from your body.
3. Your sleeping position is also an important factor in how you will feel when you wake up. It is best to sleep on your back or side and not your stomach. Lying on your back or side allows your head, neck, and spine to relax into their natural alignment. This will help avoid feeling stiff in the morning and allow you to wake up feeling rejuvenated.
4. If you have low back pain and are sleeping on your back, place a pillow under your knees to take some of the pressure off your back. If you sleep on your side, place a pillow between your knees for added support.

Tips to keep in mind.

1. Limit your intake of caffeinated beverages such as coffee, colas, and tea in the evening. Caffeine is a stimulant and can make it difficult for you to fall asleep. Similarly alcoholic beverages close to bedtime may make you feel sleepy, but can disrupt your sleep pattern and cause a restless night.
2. Try not to eat a large, heavy meal just before bed. A late dinner may interfere with sleep as your body works to digest the food you have eaten. Try to eat dinner at least two hours before bedtime.
3. A regular exercise program can also help you sleep more soundly at night. Exercising in the mornings is best, but if you must exercise in the evening, do so at least two hours before bedtime. Any later and your increased heart rate can interefere with your sleep.
4. Try to go to bed at the same time everyday. This includes weekends. Yikes. This will help to keep your sleep cycle in a regular rhythm. Similarly, avoid naps during the day. If you are especially tired, and feel as if you absolutley must nap, try to sleep for less than 30 mintes and before 3 pm in the afternoon.
5. Expose yourself to bright light or sunlight soon after you wake up. This will help to regulate the natural biological clock in your body.
6. Try incorporating bedtime rituals such as listening to soft music or sipping a cup of herbal tea. These cues or triggers will help let your body know when it is time to prepare for sleep.
7. Avoid looking at the clock if you happen to wake up in the middle of the night. This can cause added anxiety and keep you awake even longer.
8. Finally, if you can not fall asleep after 30 minutes of trying, get out of bed and do something boring or at least restful in dim light until you become sleepy.

Pleasant dreams . . .

When work is busy, it is easy to find yourself toting a lot of weight back and forth to work. Heavy laptop bags or briefcases can take their toll on your back, neck, and shoulders. Posture is also affected due to an overloaded bag or one that is carried improperly. This can cause you to lean to one side causing undue stress to the body.

Simple strategies can help you avoid unnecessary injury and keep you on the job.

Choosing a bag.

• Select a bag made of lightweight material like vinyl or canvas instead of leather.
• Choose a bag with wheels to help you take a load off.
• Backpack-style laptop bags with wide, adjustable and padded straps are excellent options because they distribute the weight evenly.
• While bags with a single shoulder strap are not ideal, if you choose this option, ensure the strap is long, wide, adjustable, and padded if possible. Ensure that the straps do not fit too snugly. Poorly designed shoulder straps can dig deep into muscles and put a strain on the nerves.

Packing your bag.

• Trying to reduce the weight you must carry is key to avoiding injury. Make time to check your bag or briefcase each day to remove items you do not need.
• A laptop can be a heavy load to tote on its own, but when you add the electrical adaptor, spare battery, and other accessories, your back and shoulders bear the brunt. Consider purchasing an extra set of accessories to leave at the office so you do not have to carry them back and forth from home.
• You should always pack the heaviest items at the bottom of your bag and make use of pockets to distribute the weight.

Carrying your bag.

If you choose not to use a bag with wheels, wearing your bag correctly is a must.

• If you are using a backpack-style case, use both shoulder straps and the waist strap, and adjust them to minimize the movement of the bag.
• If you have a bag with a single shoulder strap, place the strap over your head to rest on the opposite shoulder to help distribute the weight more evenly. You should try and switch shoulders frequently to ease the tension.

Other tips.

1. Try to maintain good posture. When standing, your head, shoulders, hips, and ankles should all line up, one comfortably above the other. Your knees should be slightly bent and your feet should be shoulder-width apart or more. For good posture, try to flatten your back against a wall or chair. Roll your shoulders back and down and slowly pull your head and chin back.
2. Exercise can help prevent injury. Regular exercise such as walking, swimming, or bicycling will help the body stay conditioned. Stretching before and after activities will help reduce muscle strain.
3. Specific strengthening exercises for the back and abdominal or core area will help promote good posture, condition muscles, and prevent injury.

Injuries resulting from improper lifting and carrying of a heavy load can become chronic and can impact your quality of life. Paying attention to a few small details can help you stay healthy.

Stress and tension can be normal reactions to situations that threaten a person. How we deal with these situations and pressures will dicatate our mental, emotional, and physical health. How a person perceives a stress-provoking situation and how they react to it determines its impact on health. Thus, the thoughts a person has about stressful situations determines whether these particular situations are a problem to them.

The Heart and Stroke Foundation of Canada along with the Canadian Mental Health Association provide ideas and tools to help you deal with stress and tension. The following tips are ways to get you started managing the stress in your life.

Tips for dealing with stress and tension.

1. Recognize your symptoms of stress.
2. Look at your lifestyle and see what can he changed. For instance, your work situation, your family situation, or your schedule.
3. Use relaxation techniques such as yoga, meditation, deep breathing, or forms of alternative health care.
4. Exercise is one of the most effective stress remedies out there.
5. Time management allows you to do essential tasks and prioritize others.
6. Watch your diet as alcohol, caffiene, sugar, fats, and tobacco all put a strain on the ability of your body to cope with stress.
7. Get enough rest and sleep regularily.
8. Talk with others such as friends, professional counsellors, support groups, or relatives about things that are bothering you.
9. Help others in the form of volunteer work which can be an effective and satisfying stress reliever.
10. Try to get away from it all by reading a book, watching a movie, playing a game, listening to music, or going on a vacation.
11. Work off your anger by getting physically active. Dig in the garden, start a project, or get some cleaning done around the house.
12. Give in occassionally by avoiding quarrels when possible.
13. Try to tackle one thing at a time.
14. Try not to be perfect at everything.
15. Ease up on criticism of others.
16. Try not to be too competetive all the time.
17. Make the first move to be friendly.
18. Above all, have some fun. Laugh and be with the people you enjoy most.

By understanding your reactions to stress-provoking situations, you can learn to handle stress more effectively. The next time you feel stressed, take the time to check your body, your emotions, and your behaviour. If you recognize some of your usual signs of stress, then you have a clue that you need to try and cope with the situation in order to reduce stress.

Celebrating with all Canadians . . . the spirit of a proud and free Canada. Happy Canada Day.

Not only can brand new high heels look absolutely fantastic, they can also cause foot and low back pain as well. Poor footwear can cause difficulties in the feet, knees, hips, low back, and up the entire spine. The best shoes for your body are flat and provide adequate support for your feet. However, there are times when high heels are your shoe of choice for many reasons. Try to follow the tips below in order to help your feet and body stay healthy.

Shopping for Shoes.

You should shop in the afternoon or evening as your feet can accumulate fluid and swell throughout the day. Thus, what might have been comfortable earlier in the day may now be tight.

Choosing a Shoe.

1. Make sure to select the correct shoe size and measure both feet. It is not uncommon to have different sized feet. Stand up when taking measurements as your feet expand when standing.
2. Not all shoes are created equally. The same shoe size can have different fits depending on the manufacturer. Make sure to try several sizes to find the most comfortable shoe. Walk around the store with both shoes on and see how your feet feel.
3. Choose a heel height that you can walk in gracefully. The effect of a high heel is easily negated by a clumsy walk.
4. Try to choose a shoe with a heel height of no more than two inches. It’s a good compromise height that will still create the arched posture associate with high heels without sending you tipping out of them.
5. To maximize stability without sacrificing the look of a slender heel, choose a heel that has a narrow silhouette when viewed from the side and a broader base when viewed from the back. Stiletto heels provide very little support.
6. Try to avoid buying a recessed heel, as it is one of the most unstable heel styles. This is where the heel is indented from the back of the shoe.
7. Avoid shoes with many thin straps, as these tend to dig into your skin causing pain and swelling. If the straps are too tight, they can also cut your feet.
8. The material used to make the shoe can also make a difference. Leather or nylon mesh allow for more breathing and flexibility in the feet.
9. Avoid buying shoes that you feel need a break in period. Shoes should be comfortable from the first time you put them on.
10. Ensure that the shoes have good support for the arches of your feet. If not, an arch support can be used in a closed shoe.

Helping your feet along the way.

1. You can place a cushioning pad into the front of the shoe to pad the balls of your feet. This will also help keep your toes from getting wedged into the front of the shoe.
2. High heeled shoes slant the foot forward and down at the same time, bending the toes up. This causes shortening of the achilles tendon and tightening of your calves. Thus it is important to regularily stretch those muscles.
3. Take a break from your shoes now and then. Slip off your shoes discretely and stretch some of the tensed muscles. Wiggle your toes and make circles with your ankles to help increase circulation.
4. Try not to stand or walk for long periods of time. If you are wearing high heels to work, put them on when you get there. Wear walking shoes or runners on your way there and home again.
5. Maintain good posture while walking. When standing, your head, shoulders, hips, and ankles should all line up, one comfortably above the other.

The day after a hard night.

After a hard night on your feet, try to give them a break. Wear a low comfortable shoe the next day to rest your muscles. Soak your feet in warm water or give them a nice massage and stretch.

Remember, the lower the shoe, the more you can do.

Tired of potatoes and pasta for dinner?

Various textures of Asian noodles can give you numerous choices for grain alternative, vegetarian type dishes. Varieties of Japanese, Chinese, Thai, Vietnamese, Indonesian, and Korean noodles are made from wheat, buckwheat, rice, mung bean, and potato flours. An alternative for super low calories is the Konjac Shirataki noodle made from the root of the Konjac plant. It is a naturally pure water-soluble fiber noodle with no fat, sugar, starch, calories, or protein. Thus, it helps to cut the risk of heart disease, control diabetes, and helps with weight loss while improving gastrointestinal function due its fiber content.

However, try to stay away from instant noodles as they are often high in fat and sodium resulting in low nutritional value.

Absolutely. Eggs are nutrient dense with 6 grams of protein, vitamin B-12, vitamin E, riboflavin, folic acid, calcium, zinc, iron, and essential fats in 75 calories. Eggs are low in saturated fat and fine to eat for people with normal cholesterol or that are not cholesterol sensitive.

Want more from your egg?

Find out what the hen was fed. Free-range hens produce eggs lower in cholesterol. If fed diets high in essential fatty acids they also produce eggs high in omega 3 fatty acids.

How do you spot a quality egg?

High quality eggs have a hard shell, deep yellow-orange yolks, and white that is viscous around the yolk and thinner near the edge. Pay attention to this in order to recognize unhealthy eggs by their appearance to avoid infection. Get cracking.