Toronto Health Blog

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.

As I am presently getting ready to fly I thought I would mention a few travel tips for before and during your flight to keep you as comfortable as possible.

Comfort is certainly not the first word that comes to mind when you mention flying. Sitting in cramped spaces for long periods of time could be the perfect scenario for low back and other pains. Therefore, try following the tips below for a more enjoyable trip.

Before you leave.

The secret to seat selection.

Most airlines fill up the plane from front to back so ask for a seat in the back row to increase your chances of having an empty seat next to you. If the arm rests lift up, you might even be able to lay down.

Eat a light, non-fatty meal.

Before you leave for the airport, eat a light, non-fatty meal and avoid caffeinated beverages and fried food. This can make handling pressure changes and motion sensitivity a little easier.

Try to get the most calming seats.

If you are susceptible to motion sickness or flying is not your favorite activity, try requesting a seat over the wings and schedule flights on larger airplanes. Seats beside a window can also help if you gaze into the horizon.

Pack some chewing gum.

Chewing, yawning, or sucking on hard candies can help to relieve the pressure that builds up in your ears as the airplane ascends and descends. This is not recommended for toddlers. For your children, sipping a drink may help.

During the flight.

Stretch those legs.

Try to get an aisle seat or a seat on an emergency exit for maximum leg room. These seats are also less claustrophobic and allow you to get up and walk around more easily. Sitting in a confined space will not only be uncomfortable for your back but you could also strain your knees or get leg cramps. If possible, try not to place anything under the seat in front of you so you can use that space to stretch.

Keep moving.

Moving around is good for your circulation and helps to prevent swollen feet and ankles. Wear loose clothing and walk about the cabin periodically every 60 to 90 minutes. Wear shoes you can slip off easily. Every so often, draw circles with your toes and contract your calves to help prevent blood from pooling in your legs. Tapping your feet as if keeping time to music can also help increase circulation and reduce the chance of muscle cramping. For a quick and easy stretch, stand up and raise your arms above your head. Try not to worry about standing out, you just might start a trend on the flight. If your neck muscles get sore from sitting, rotate your shoulders back and forth, bend your neck by bringing your ear to your shoulder and by bringing your chin to your chest.

Dry like a desert.

The air on most airplanes has a humidity of less than 20 percent. It dries out your skin and can cause eye and nasal dryness. Take a moisturizer with you for your skin and eye glasses instead of contact lenses to prevent eye dryness. Drink enough fluids and steer clear of caffeine and alcohol as they further dehydrate you. Alcohol can also interfere with your ability to sleep.

Good posture while you are seated.

When sitting for a prolonged period of time, position your lower back flat against the back of the chair to obtain the greatest amount of support for your spine. A rolled sweater can also be used for added support. Use the footrests on your seat. Most importantly, try not to stay in one position for a long period of time. Accept whatever pillows and blankets are available and use them to change the pressure distribution of your body weight in the seat when sitting for a prolonged time.

Remember: on a long flight, try not to sit tight.

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.

Spring is finally here. For many people it is time to do a thorough household spring clean inside and out. Although this cleaning is an annual ritual, it also carries some potential health risks due to the change and sudden increase in physical activity.

Weekend sports warriors are not the only ones susceptible to springtime injuries. It is just as easy to overdo it around the house.

Sweeping

Try to avoid twisting your body when you pull a broom toward you. Use your legs to shift your weight forward and back.

Vacuum

Push the vacuum in front of you, walking forward several steps, then pulling back several steps. Avoid the combination of bending and twisting as it puts you at risk of a back injury.

Lifting

Protect your lower back by lifting heavy loads with your legs. Separate your feet shoulder apart. Bend at the knees, not at the hips or lower back. slightly arch your back, keeping your abdominal muscles tight to help support your back. Then lift with your legs, not your back. Be sure to get help when lifting very heavy objects.

Squatting

Avoid prolonged deep squatting as it stresses vital tissues within the knee joint such as cartilage and ligaments. Instead, kneel on one knee being sure to alternate knees, or if possible, try to sit.

Ladders

Many spring cleaning chores such as cleaning gutters and trimming trees involve the use of a ladder. Select the right height of ladder for the job. Check it for loose or broken rungs, missing or loose screws, or defective hinges. Set it up on a firm, level surface. Avoid over reaching as it can lead to back and neck pain. Be sure to reposition the ladder as necessary to be close to your work. Do not climb ladders if you have a balance disorder or are taking any medication that may affect your balance. Most of all do not be too pround to ask for help.

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.

Hockey. What a fantastic way to get fit and have fun.

Starting out.

• Invest in the right equipment, stick, and skates that suit your height and size.
• Be headsmart and wear your helmet with the cage, shield, or visor properly secured and functional.
• Sharpen your skates regularily for improved performance and stability.
• Be sure to replace damaged or broken equipment.

If you are new to the game, be sure to get checked by a health professioal to ensure that hockey is an appropriate fitness activity for you. If you are a regular player, routine chiropractic check-ups can help optimize your muscle and joint function as well as deal with stiffness and soreness before they sidline you.

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.

Safety check.

If you are injured during practice or a game, do not try to play through it. Put ice on the area for 12 to 15 minutes at a time with 45 minute breaks in between applications.

If you hit your head, be aware of signs of concussion:

• Dizzyness
• Blurred vision
• Problems with your coordination or balance
• Difficulty remembering teammates names or the plays
• Any loss of consciousness, even if only briefly

If you think you have suffered a concussion, have neck or back pain, or experience tingling or numbness, get examined by a health professional immediately.

Hockey is a great way to stay fit, socialize, and the whole family can get involved. Remember to be preventative and pay attention to your body before, during, and after play. Now lets drop the puck . . .

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.