Toronto Health Blog

No matter how many safety precautions you take and warm-ups that you do, inevitably, there will come a time when you will experience some kind of injury. From mild to severe in nature, below are five simple rules to help speed your rate of recovery in the first 72 hours of ligament sprains or muscle strains. However, be sure to remember if you are unsure of the severity of your injury, consult a qualified health provider to diagnose the injury properly.

Whether it is an ankle, knee, shoulder, or wrist sprain-strain, all you need to remember is PRICE as explained below.

P is for Protection.

Protect the injured area from sustaining any more damage. A sling or elastic wrap (tensor bandage) is most often used to support an area. Avoid activities that aggravate the injury or make it worse.

R is for Rest.

Rest will allow the injured area time to heal. Again, avoid activities that cause pain, especially sharp pain, swelling, or discomfort. However, it may be hard but try not to avoid all activities. For example, if you injure your shoulder, you may still be able to go for a walk. Try to do some form of exercise to keep up your cardiovascular levels of fitness and also prevent muscles from becoming weak.

I is for Ice.

Ice should be applied to an injured area as soon as is possible to control pain. You can use an ice pack, frozen vegetables, or a bag of crushed ice wrapped in a damp towel. The damp towel will provide protection to your skin from burns and help to transmit the cold to the tissue more effectively. Ice can be applied every hour for as many times as possible in the first 72 hours. You can apply the ice for 15 minutes at a time maximum and try not to fall asleep with it on. Then keep the ice off for 45 minutes to allow the tissue to return to normal temperature. If you notice a white area on the soft tissue stop icing immediately as it could indicate frostbite. If you have diabetes, vascular disease, or any other disease involving decreased sensation, consult a health professional before applying the ice. The ice will help to reduce pain and inflammation to your injured muscles, joints, and other soft tissues. It may even slow bleeding if a tear has occurred.

C is for Compression.

Use a tensor bandage to wrap the injured area. Ensure that the wrapping is not so tight as to cut off or impair blood circulation. Compression is used to help stop swelling. When wrapping, begin at the end furthest away from the heart. For example, when wrapping an ankle, begin at your toes and work your way up to your calf.

E is for Elevation.

Raise the injured area above the level of the heart, especially at night. This can be done by putting a pillow or two under the affected area. This uses gravity to help reduce swelling by draining excess fluid.

Then what?

After the first 48 hours, slowly start to use the injured area again and continue icing for another day. You should gradually see improvement in the ability of the affected area to move without pain and to support your weight. If your injury is not improving by the fourth or fifth day, consult a chiropractor or other qualified health professional. Various treatment modalities can be used to help decrease pain during the acute phase and during rehabilitation. Stretching and specific exercises can be prescribed to help prevent future injuries. Adjustments and mobilizations may also be used to increase joint mobility.

All the best to everyone for the holiday season and have a prosperous and healthy new year. May all your resolutions come to pass. Also, be sure to check out last years holiday post for great stress relieving ideas.

In a pervious post I talked about how Hockey can be a great way to get in shape and have fun for the whole family. However, proper warm-up and cool-down is an important aspect of the game that allows you to stay healthy and active all season long.

Remember:

• Never stretch a cold muscle. Always warm up actively by getting your heart rate up a bit for improved blood flow before stretching.
• Do not overstretch and be comfortable while doing it.
• Do not bounce when stretching.
• If you experience pain that lasts longer than your usual post-game soreness, ice the area and consult a chiropractor.

Pre-game stretches:

Hamstring Stretch:

1. Lay on your back and bend one knee towards the ceiling. Hold the back of the thigh with both hands and straighten the knee as much as you can by raising your foot towards the ceiling. Hold the stretch for one second, then bend the knee and straighten again. Repeat 20 times on each leg.

Groin Stretch:

2. Stand with your feet slightly wider apart than your shoulders. Bend your knees. Shift your weight to the right leg. Reach down and across your body with your left hand to touch your right foot. Point your right hand up to the ceiling at the same time. Keep your back parallel to the ground. Then shift your weight to the left leg. Repeat 10 times on each side.

Hip Flexor Stretch:

3. Stand with you feet shoulder-width apart. Step forward with your right foot into a lunge position. Your right knee should be directly over the toes of your right foot. Keep your left leg and you back straight. Extend your arms straight in front of you and bring your palms together. Turn your upper torso to the right keeping your pelvis and hips stationary. Hold for one second and repeat 10 times on each side.

Post-game stretches:

Quad Stretch:

1. Stand with your back to a wall or the rink boards. Kneel onto you right knee (you can use a pad for cushioning) with your right foot flat against a wall. Your left knee should be bent in front of you at a 90 degree angle for support. Place your hand on your left knee for balance and lean back slightly to stretch your right quad muscle. Hold the stretch for 10 seconds. Switch legs and do 3 stretches on each side.

Glute Stretch:

2. Sit on the ground with one leg slightly bent behind you (outside of leg facing up) and one leg slightly bent in front of you (inside of leg facing up). Lower your chest toward your knee keeping your back straight and holding your chin up. Hold the stretch for 10 seconds. Switch legs and repeat 3 times on each side.

Hip Stretch:

3. Lay on your back with your knees bent and feet flat on the floor slightly more than shoulder width apart. Lower your right knee to the floor and place your left ankle on top of it pushing the knee towards the ground. Keep your hips flat on the floor at all times. Hold the stretch for 10 seconds. Switch sides and do 3 stretches on each side.

Play safe, stay fit, and have fun.

Cell phones emit radiation when you talk and send text messages between yourself and other callers. Health risks are not confirmed at this time; however, some but not all studies of frequent cell phone users suggests an increased risk for brain and mouth tumors and children’s behavior problems. Therefore, to be on the safe side, the Environmental Working Group recommends following the tips below to help reduce your exposure.

Buy a low radiation phone.

1. Look up your phone on the EWG’s buyer’s guide. Your phone’s model number may be printed under your battery. Consider replacing your phone with one that emits the lowest radiation possible and still meets your needs.

Use a headset or speaker

2. Headsets emit much less radiation than phones. Choose either wired or wireless as both seem to emit the same amount. Some wireless headsets emit continuous, low level radiation, so take them off your ear when you are not on a call. Using your phone in speaker mode also reduces radiation to the head.

Listen more and talk less.

3. Your phone emits radiation when you talk or text, but not when you are receiving messages. Listening more and talking less thus reduces your exposure.

Hold your phone away from your body.

4. Try holding your phone away from your torso when you are talking, not against your ear, in a pocket, or on your belt where soft body tissues absorb radiation.

Choose texting over talking.

5. Cell phones use less power (i.e. less radiation) to send text than voice. Also, texting keeps the phone, and thus radiation, away from your head unlike when you speak with the phone at your ear.

Poor signal? Stay off the phone.

6. Fewer signal bars on your phone means that it emits more radiation to get the signal to the tower. Make and take calls when your phone has a strong signal.

Limit children’s phone use.

7. Young children’s brains absorb twice the cell phone radiation as an adult’s. The EWG, along with numerous other health agencies recommends limiting children’s use to emergency situations only.

Skip the radiation shield.

8. Radiation shields such as antenna caps or keypad covers reduce the connection quality and force the phone to transmit at a higher power with higher radiation.

Visit the Environmental Working Group-Cell phone radiation webpage for more detailed information on this topic. Talk to you soon

Your first visit with a healthcare professional is very important for your health and can be most effective when you plan ahead. Research has shown that patients who are most involved in their healthcare achieve much better and longer lasting results.

Before your first visit.

• Find out the basics of the office you are visiting such as address, appointment time, nearby parking, and how long the initial paperwork takes to fill out.
• Write important questions and concerns down before you leave for your appointment.
• Try to bring, if possible, copies of relevant medical records from other healthcare providers. For example, a list of medications, herbs and nutritional supplements, and previous treatments.
• It is a good idea to note operations and diagnosed conditions for future reference.
• Dress appropriately if you can. For spine and problems involving the arms and legs, you may need to change into a gown or a pair of shorts.

Getting the most out of your healthcare visit.

• Ask questions no matter how silly you may think they are.
• Take notes. This will help you remember what your healthcare provider said during the visit.
• Tell your healthcare provider as much as you can about your problem and concerns. For instance, explain not only the physical symptoms but also your thoughts and feelings as well. Let he or she know if you need more time.
• Try to take information home with you by getting the healthcare professional to write instructions down for you.
• If you don’t understand something, say so! Ask for a sketch or illustrations that explain what you don’t understand.
• Do not be afraid to ask for a second opinion. The healthcare professional would be happy to confirm results if it would make you feel more comfortable about your treatment.

When you get home

• Review all the materials you received. If you do not understand something, simply call the office. They would be happy to clarify your questions.
• Follow the recommendations set out by the provider and inform them of any changes in your health status.

Visiting a health professional for the first time can be a huge first step in gaining health; however, it can also be a nerve racking one. The more you are prepared the easier it can be where the road to recovery and health can be that much more rewarding.

An important function of a running shoe is to protect the foot from the stress of running, while permitting the athlete to achieve his or her maximum potential. Even for people who use a running shoe as a walking shoe, the same rules and benefits apply. With so many different types and styles of running shoes today, it can be very confusing to know which one is right for you.

You first need to know a little about your own feet. For instance, people with low arches (flat feet at the extreme), who are pronators, will need a shoe that provides more longitudinal arch stability. A shoe with good cushioning is important for people with high arches, who are supinators, as the foot is more stiff.

The three main features of a shoe that you need to consider when picking out a running shoe are shape, type of construction, and the midsole.

Shape

To determine the shape of a shoe, look at the sole. Draw a straight line from the middle of the heel to the top of the shoe. In a curve-shaped shoe, most comfortable for supinators, the line will pass through the outer half of the toe. A straight-shaped shoe will have a line that passes through the middle of the toe. These shoes are built to give pronators added stability.

Construction

There are three types of shoe construction. To evaluate this, take the insole out and look inside the shoe at what type of stitching is used on the bottom. In board-construction shoes, built specifically for pronators, the bottom of the shoe will not have any visible stitching. Combination shoes, appropriate for both mild pronators and supinators, will have stitching that begins halfway. On slip-construction shoes, you will see stitching running the entire length of the shoe providing the flexibility supinators need.

Midsole

Most of the cushioning and stability of a sunning shoe is determined by the midsole. A dual-density midsole provides shock absorption as well as some stability, perfect for pronators. Single density midsoles offer good cushioning but are not great at providing stability, making them better for supinators.

Other important tips

• Shop in the afternoon or evening, as your feet tend to accumulate fluid and swell throughout the day. What may have been comfortable earlier could later be tight.
• Not all shoes are created equal. The same shoe sizes can have different fits depending on the maker. Make sure to try several sizes to find the most comfortable shoe.
• Avoid buying shoes that you feel need a break-in period. Shoes should be comfortable from the first time you put them on if at all possible.
• Select a running shoe store with knowledgeable staff who can provide advice on the shoe that best suits your activity, body structure, and type of foot (i.e. pronator, supinator, or normal function).
• If you are unsure about how your feet are functioning, visit a chiropractor to have them evaulated and your posture and gait checked for abnormalities.
• Running shoes are an investment in your health. Better quality shoes may cost more but will pay off in terms of support and sturdiness. A mid-priced shoe may offer the best value.
• The most important aspect is that your running shoes must be comfortable. Go for a short jog inside the store to test them out.
• In order to prevent injury, remember to replace your runners every 400 to 600 miles or every 6 months, whichever comes first.

Remember: generally people with fallen arches, or flatter feet, are pronators while people with high arches are supinators.

Great fitting and performing running shoes can be an important ingredient to guality of life and health for the young and old. Take the time and invest in good shoes for improved health now and in the future.

It is becoming apparent to a growing number of scientists that small amounts of pesticides and other chemicals can cause lasting damage to the health of humans, especially with regards to fetal development and early childhood. Evidence has been mounting regarding the long term detrimental effects of ingesting these powerful chemicals. Advisories are becoming stronger that we reduce, minimize, and try to limit altogether, our consumption of pesticides.

What is out there?

Research has found that people who eat the 12 most contaminated fruits and vegetables may consume an average of 10 pesticides per day. Those who eat the 15 least contaminated conventionally grown fruits and vegetables ingest fewer than 2 pesticieds per day. The list below can help you make informed choices to reduce your dietary pesticide consumption.

The Dirty Dozen (Buy Organic if you can.)

Worst at top of list.

1. Peach
2. Apple
3. Bell pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (imported)
11. Carrot
12. Pear

The Clean 15 – Lowest in pesticides.

Best at top of list.

1. Onion
2. Avocado
3. Sweet Corn
4. Pineapple
5. Mango
6. Asparagus
7. Sweet Peas
8. Kiwi
9. Cabbage
10. Eggplant
11. Papaya
12. Watermelon
13. Broccoli
14. Tomato
15. Sweet Patato

Can washing and peeling help?

The lists above were created with the assumption that people regularly rinse or peel their fresh produce. Rinsing can reduce the amount of pesticides but of course does not eliminate them. Peeling helps; however, extremely valuable nutrients are then eliminated with removal of the skin.

Best approach?

Try to eat a varied diet, rinse all produce conistently and effectively, and buy organic produce if at all possible. With a little effort it is possible to reduce the level of pesticide consumption for you and your family for long term health.

Source: www.foodnews.org

Water just may be the single most important catalyst in losing weight and keeping it off.

While most of us take it for granted, water may be the only consistently effective dietary component for permanent weight loss.

Water suppresses your appetite naturally and helps the body metabolize stored fat.

Studies have shown a lack of water in the body will cause fat deposits to increase. As the kidneys slow down due to lack of water the liver starts to bear more of the metabolic load thus slowing it down. A major function of the liver is to metabolize stored fat into usable energy and if it is slowed down, less fat is liberated from the body.

Adequate water intake helps with fluid retention problems.

The body perceives a lack of water as a threat to survival and thus holds onto or retains every drop. This water is then stored in the extracellular spaces causing swollen limbs and other areas of the body depending on gravity. Drinking enough water keeps your system flushed with enough water so it does not need to store any. Adequate water intake also helps to flush away any excess salt in your system that can also contribute to stored water.

An overweight person naturally needs more water than a thin one.

As larger people have larger metabolic loads, they require more water for proper fat metabolism as was talked about above.

Water can help muscles maintain proper tone and contractility.

Dehydrated muscle tends to have a harder time contracting which can then set the stage for cramping and spasm.

Water helps the body with disposing of waste.

Increases in activity and weight loss increases metabolism and thus waste products. Adequate water helps to keep your system running clean and efficient.

Water helps to relieve constipation.

If the body needs more water it will take it from wherever it can get it, namely the large intestine. This causes constipation.

How much water is enough you ask?

Typically, an average person requires at least eight, 8oz glasses per day. Overweight individuals, however, will require one additional glass for every 25 pounds of excess weight. Increased activity and/or hot weather will also require additional water intake. Remember, do not wait to be thirsty when maintaining your daily water intake. Being thirsty indicates you are playing catch up with your body with regards to its water needs. Be proactive and stay hydrated for better health and effective weight control.

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.