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Replacing Your Running Shoes

Replacing Your Running ShoesHere is a simple guide to help you choose your next pair of running shoes.  Running in old worn-out shoes is one of the most common causes of running injuries. Your shoes lose cushioning, stability and shock absorption over time. A “good” rule of thumb is to replace your running shoes every 500km.

Shoe sizes are not standard:

Shoe sizes will vary according to the brand and the style.  A good rule of thumb is to always try the next size up.  You will immediately be aware if the next size up is too large or might be a better fit, and always go by how the shoe feels. Shoe sizes will vary according to the brand and the style. Don’t buy a shoe according to the number associated with the size; go with how the shoe feels.

Your feet are not the same size or shape:

Make sure that the bigger or more wider foot is fitted first, and be sure to wear the same socks that you will normally wear with your runners.

Be fit for running shoes late in the day:

Always shop for runners later in the day — your feet expand and swell after bearing weight during the day. You should also bring any orthotics or inserts that you normally wear in your runners.

Select shoes that match the shape of your foot:

Everybody has a different and unique shape to their feet (e.g., wide forefoot, narrow heel) and needs to be fitted accordingly. Keep in mind that a popular brand might not work for you, and let go of the notion that the runners will “stretch” to fit your feet.  Also make sure that you compare several brands and styles and test them out in the store.

It might seem obvious but your runners should be slightly longer and wider than your feet, so that the balls of your feet should fit comfortably in the runner. The upper part of the runner should not rub on the ankle bones and the heel should not excessively move inside the shoe. A runner that is either too loose or too tight can cause injuries.

Make sure that you choose a runner that is appropriate for the type of activity you will be doing, such as running, walking, or cross training.

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The GoodLife Fitness Victoria Marathon

running-shoes_13602015One of the biggest athletic events in Victoria; the annual GoodLife Fitness Victoria Marathon happens every October.

The marathon weekend features four different races: the Marathon, the Half Marathon, 8K Road Race, and the Thrifty Foods Kids Run. The race weekend also includes a Victoria Marathon Race Expo. The Expo is free and open to the public to view over 40 exhibitors featuring sponsors, souvenirs, merchandise, running apparel and accessories, nutritional and fitness products, samples, interactive displays.

Anyone who participates in an event like this, knows that the biggest task is the training and preparation that goes into the marathon months before. Marathon training is a big commitment, incorporating training that is mental, physical and emotionally demanding.

Below are a few must tips to achieve the goal of running a marathon:

1. Find a training plan that suits your needs, including the amount of time you are willing to spend

2. Train by how your body responds to the training and not a predetermined pace of training

3. Make sure that you cross-train and include activities such as biking, swimming or strength training.

4. Strength training and foam rolling are an important part of the process. Strength training is a key component of distance running in order to ensure good running form, and avoid injury, while foam rolling will allow you to give yourself a deep tissue massage after each training session which will help in your recovery time.

5. Remember to stretch before every run, but make sure that you use stretches with controlled movement to improve range of motion, increase heart rate and loosen up stiff muscles

6. Sleep is important to help your body and muscles repair and keep you healthy. On longer runs help your legs recover during sleep by wearing a compression sleeve or sock

7. Respect the rest days. REST don’t train

8. Mimic the course by finding locations to run that have the same topography as the marathon

9. Run a dress rehearsal. Four or five days before the marathon, complete a four or eight kilometer marathon-paced run in your marathon gear and runners.

10. Believe in yourself!

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Are You Sleeping on the Right Pillow?

Stiff-Neck-j12-300x205Pillows impact the quality of our sleep – and sleeping on the wrong pillow can contribute to headaches, neck, should and lower back pain. Pillows are designed to keep the spine in a natural alignment.  The human neck curves slightly forward and it’s important to maintain this curve when in a resting position.

According to the Canadian Chiropractic Association, 80 per cent of Canadians will suffer from back pain at some point in their lives, and sleeping with the proper pillow is a simple way to prevent problems.

A pillow should mold to one’s individual shape and alleviate any pressure points. If the height of the pillow is too high when sleeping the neck is bent forward or to the side, causing muscle strain on the back of the neck and shoulders.

Based on the body’s measurements, a pillow should maintain a height of 10 to 15 centimeters to properly supporting the head, neck and shoulders.

How do you know if you need a new pillow…the general rule is you need to replace your pillows every 12 to 18 months. Old pillows can contain skin cells, mold, fungus, and dust mites, which make up more than half of the pillow’s weight.  Still not sure if you should be purchasing a new pillow? Fold your pillow in half and see if it unfolds, or pick up your pillow  and place it on your hand, if it stays flat that’s good, however if the sides flop down, it’s time to purchase a new pillow.

Buying a new pillow:  The goal of using a pillow is to keep your head in a ‘neutral alignment, so…

  • If you sleep on your back, use a thinner pillow that’s not too firm or too high so that your head is not thrown too far forward. Back sleepers should use memory foam, because it molds to the head and neck’s curve.
  • If you sleep on your side, use a firmer pillow, which will fill in the distance between the ear and the shoulder. Look for a firm  or extra firm pillow that supports the space under your neck when lying down.
  • If you’re a stomach sleeper, use a very thin, flat pillow.  This sleep style isn’t recommended, because of the stress it places on the lower back.

Pillow options: The most common materials used in pillows are: down, feather, foam, polyester fiberfill, memory foam, latex and organic products such as buckwheat hulls.

  • Goose down or feather pillows are long-lasting and excellent in terms of comfort
  • Memory foam pillows conforms to your movements and distributes weight evenly
  • Buckwheat hull and other organic pillows will remain cool throughout the night

Can’t find exactly what you need, try a pillow with a combination of material.  Some memory-foam pillows are constructed with polyester microfibre to give the “feel” of a down pillow, but with extra shape to provide more support.

There is no perfect pillow for everyone; if the pillow feels comfortable, you’ll get a good night’s sleep, and  sleep is the body’s chance to repair itself from the postural and physical demands of everyday.

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What Causes Sore Muscles?

sore_0Mild muscle injuries create microscopic damage/tears to the muscle fibers,  and scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain.

Sore muscles are usually caused by doing an activity you’re not used to (like running a marathon when you normally jog just a few miles or you have quickly increased your exercise intensity level or length of your workouts.

One question most people have, is when you have sore muscles, which is better…heat or ice.  The best way to treat sore muscles is with cold therapy first and heat therapy later.

Cold Therapy:

Practitioners recommend icing the muscles immediately after activity to reduce blood flow to the area which will reduce the swelling and inflammation.  You should apply a cold compress/pack for at least 20 minutes, every four to six hours for up to 2 days.

Heat Therapy:

After the first day of soreness, heat can be applied to the inflamed area, which will help sore and tightened muscles relax and will promote blood flow and circulation.  Heat should be applied to the area for 20 minutes; up to three times a day.

Stretching The Muscles:

One of the best ways to prevent sore muscles is by easing your way into your activity or exercise routine.  This can be achieved by using those targeted muscles in lighter exercise than you are going to be performing in the following minutes.

The most important step you can do to prevent sore muscles is to have a cool-down phase after any workout or physical activity. Right before finishing, include at least 10 minutes of light aerobic work such as walking followed by stretching.  Stretching will also help to move the lactic acid out of your muscles.

Keep Hydrated:

If your muscles are sore from intense activities, your muscles are rebuilding themselves, and require lots of water.  Remember to drink water while you work out and throughout the day.

Therapies That Can Help With Sore Muscles:

Massage – is used to relieve pain by working on the soft tissues, the muscles, tendons, and ligaments to improve muscle tone.  Massage stimulates blood circulation and assists the lymphatic system and improving the elimination of waste throughout the body. 

Acupuncture – is used to encourage the body to promote natural healing and to improve function. Acupuncture points stimulates the nervous system to release chemicals in the muscles that will either change the experience of pain, or will trigger the release of other chemicals and hormones which influence the body’s own internal regulating system.

eToims – produces painless deep twitch contractions that stretch and relax damaged muscles. This produces an inflow of fresh blood and tissue oxygenation to tired muscles as pain-producing chemicals simultaneously outflow from affected areas.

Dry Needling – The aim of dry needling is to achieve a local twitch response to release muscle tension and pain. dry needling can reduce pain, while increasing flexibility and range of motion by: stretching receptor in the muscle by stimulation, and drawing blood to the area, initiating the natural healing process.

It’s normal to have sore muscles after you work out, or play sports, just make sure you take care of them!

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Mudd, Sweat & Tears Event

The most recent Mudd, Sweat and Tears event on Vancouver Island was located at Mount Washington on July 19th.  Our fearless clinic manager decided to take on this challenge solo… and proved that she has what it takes! (Here are 10 things Dawn learned from the Mudd, Sweat and Tears event)

NOW… Diversified Health has decided to enter a team into the next Mudd, Sweat and Tears event in Langford on November 1st.  We are sending out the challenge to any of our patients who would like to be part of this fun event.

For those of you who have not heard of Mudd, Sweat and Tears; it is a 10k obstacle course mud run event of extreme proportion. This course combines the best organic and natural features found throughout each site, with a series of constructed obstacles, which will have you – crawling, climbing, swimming, carrying and dragging yourself, possibly fellow competitors, and a series of objects: up, over, under, through and around hill and dale. And just when you think there can’t be another hill to climb or pit to drag yourself through….

Warning:

Mudd, Sweat and Tears is not for the faint of heart or unprepared. You will get dirty, muddy, scraped up, cold, physically and mentally punished, and may end up smiling continuously. If you’re not of average or above average fitness levels, prepared to race hard, race smart and help your fellow competitors, than this may not be the event for you. On the other hand, for those who are up for the challenge the rewards can be contagious!

Mudd, Sweat & Tears donates 5% of net profits of every Canadian event to Breakfast Clubs of Canada. In addition, we encourage all participants to donate when they register. You can receive a donation receipt for any donation of $5 or above during the registration process.

Please contact Dawn at dsteel@diversifiedhealth.ca if you have any questions or would like to be part of Diversified Health’s Team!!

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Sugar Substitutes: Natural & Synthetic

sugar-sweetner-400x400Sugar substitutes can be in either natural or synthetic form.  All sugar can add to the body’s toxic load, so moderation and  product knowledge is key to minimizing your risks.

Here is a list of some of the most common synthetic sugar substitutes:

Acesulfame Potassium is used in soft drinks, gelatins, and chewing gum.  This sugar substitute “might” be linked to cancer and requires further testing.

Aspartame, Equal, & NutraSweet are synthetic sugar substitutes and are used in drinks, gum, yogurt, and baked goods.  Aspartame has been accused of causing everything from weight gain to cancer.

Neotame is used in drinks, dairy products, frozen desserts, and fruit juices. This artificial sweetener is between 7,000 and 13,000 times sweeter than table sugar and is produced by the same company that makes aspartame.

Saccharin is a synthetic sugar substitute used in Sweet’N Low and is found in many drinks, canned goods, and candy.  Studies in the early 1970s found a link between consuming Saccharin and bladder cancer, prompting in 1981 that all foods containing it must contain a warning label.

Rebiana is used in many diet drinks,  and yogurt. Derived from the stevia plant, rebiana is deemed the natural alternative to artificial sweeteners. It has been linked to DNA damage and requires further testing.

High-fructose corn syrup used in thousands of processed foods including soft drinks, baked goods and cereals.  This sweetener contains the sugars fructose and glucose from processed corn syrup.

Sugar substitutes trick your body into gaining weight by turning off your body’s appetite control system and fooling your bodies metabolism.

Sugar and sugar substitutes brake down in your liver like alcohol, and produces many of the side effects of chronic alcohol use.

Two sugar substitutes that are from the plant kingdom are:  Stevia, a highly sweet herb derived from the leaf of the South American stevia plant and cane sugar.  Both of these sugar substitutes are safe in their natural form and can be used to sweeten most foods.

Natural sweeteners such as honey and agave syrup may seem like a healthier choice, but they’re loaded with fructose and many products that use these sweeteners are highly processed.

The ingredients found in artificial sweeteners can cause inflammation, hormonal imbalances, and chronic disease such as diabetes, heart disease and cancer.

Be informed of the different types of sugar substitutes, and use all sugars, natural and synthetic in moderation.  Understanding that sugar is found in most processed foods in several different forms, so try to incorporate more unprocessed foods, fruits, and veggies, and you will be on your way to a healthier diet.

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Sugar: How Much Is Too Much?

sugar-addictionSugar addiction is on the rise in Canada and our bodies are not equipped to handle the large quantity and quality of sugar that we currently ingest. Sugars that occur naturally in foods like fruits and vegetables are fine and our bodies are able to process these types of sugars: however, it’s the added sugars such as regular table sugar and high fructose corn syrup that are putting our health at risk.

The World Health Organization has recently announced that it is halving its recommended sugar intake for adults, from the original 10 percent of total daily calories to 5 percent: that’s about 6 teaspoons per day.

With sugars hidden in many food products, is it any wonder that we have become addicted to sugar?

How do you know if you are becoming addicted to sugar….

If you eat refined sugar every day (table sugar, candies, baked goods, sugary drinks)

If you can’t go one day without eating food or drink containing sugar

If you eat something sweet after every meal

If you find it difficult to have sweets in your home and not eat them

If you get fatigued or irritable if you go several hours without eating

If these statements sound like you, you need to become pro-active in curbing your sugar cravings.  Here are some tips you can use the next time you have a sugar craving.

Combine foods – Try dipping a banana in chocolate or combining mix nuts with dried fruit and chocolate chips.

Grab some gum – Research has shown that chewing gum can reduce sugar cravings

Keep fruit handy – Make sure that your fruit is ready to go, such as cut up in a container for when sugar cravings hit

Skip artificial sweeteners – Artificial sweeteners don’t lessen cravings for sugar, they actually increase your cravings because artificial sweeteners are so sweet, that a piece of fruit or naturally sweet foods start to taste less sweet and not as satisfying.

Drink water – Drinking water is essential for good health. If plain water is boring, try infusing your water with cucumber and ginger, for oranges and limes.

Can’t wait –  If you must have “sweet,” go with something that’s naturally sweet, such as dried fruit or 100% fruit juice.

Wait out the craving – If you can wait it out for 10 minutes… the craving will usually pass. One of the best distraction is to go for a 10 minute walk outside in the fresh air.

Acupuncture – Acupuncture has shown to have beneficial effects on cravings by having the body release its own naturally occurring neuro-chemicals into the bloodstream. The needles used in acupuncture are applied at particular points to stimulates blood and energy flow.

As always, “everything in moderation”… Variety and moderation are the key to a healthy lifestyle!

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Side Effects of Diet Soda

Soda-GlassesIf you think that drinking a diet soda is a healthier alternative than a regular soda…. think again.   Drinking just 2 glasses of diet soda a day can have negative effects to your health.

Kidney Problems/Damage

There are many studies that show the negative effects of drinking diet sodas.

In an 11-year-long Harvard Medical School study of more than 3,000 women, researchers found that diet soda is associated with a an increased risk for kidney decline.

A 2009 Nurses’ Health Study of 3,256 women found a 30% drop in level of kidney function for participants who drank 2 or more  diet sodas a day.

Since kidney decline was not associated with sugar-sweetened sodas, researchers suspect that the diet sweeteners are responsible, and that they may scar kidney tissue over time; but more research still needs to be done.

Messed-Up Metabolism & Weight Gain

The intense flavor, or the “sweet” taste of a diet soda, can dull our taste to naturally sweet foods such as fruit, which then makes these foods less appealing. Artificial sweeteners trigger insulin, the same as real sugar, and sends your body into fat storage mode which can lead to weight gain.

Consuming sugary or sweet tasting diet soda or foods on a regular basis will force you to overeat because your body is being tricked into thinking it’s eating sugar, and you will crave more.

No Nutritional Value

Many people drink diet soda because there are no calories….however, there is also no nutritional value.  Try to substitute water, which is essential for maintaining a well run body.

If it’s the sweetness that you craze, try infusing your water with fruit, cucumber and ginger, or try making your favourite tea, and adding a small amount of honey. If it’s the “fizziness” and carbonation that you crave, try sparkling water.

Tooth Enamel Damage

All diet soda’s contain some type of ingredient to promote carbonation.  Phosphoric acid and citric acid are found in many diet sodas to preserve carbonation: both of these ingredients weaken and destroys tooth enamel over time.

As with most things in life, moderation is the key. Remember, one of the easiest and least expensive health tools is to simply drink water  throughout your day. This will hydrate your body, make your organs work more efficiently and help to regulate your cravings.

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The ABCDE’s of Melanoma

frecklesHere are the facts about the ABCDEs of Melanoma.  Part of good sun prevention and protection is checking your body for changes in moles at least once a year. Moles, brown spots and growths on the skin are usually harmless – but not always.

Anyone who has more than 100 moles is at greater risk for melanoma. That’s why it’s so important to get to know your skin, so that you can recognize any changes in the moles on your body.

Look for the ABCDEs of melanoma, and if you see one or more, make an appointment with a physician immediately.

Asymmetry                                                                                                                                                                                                                                             If you draw a line through this mole, the two halves will not match.

Border                                                                                                                                                                                                                                                         The borders of an early melanoma tend to be uneven. The edges may be scalloped or notched.

Color                                                                                                                                                                                                                                                             Having a variety of colors is another warning signal. A number of different shades of brown, tan or black could appear. A melanoma may also become red, blue or some other color.

Diameter                                                                                                                                                                                                                                                 Melanomas usually are larger in diameter than the size of the eraser on your pencil (1/4 inch or 6 mm), but they may sometimes be smaller when first detected.

Evolving                                                                                                                                                                                                                                                                           Any change – in size, shape, color, elevation, or another trait, or any new symptom such as bleeding, itching or crusting – points to danger.

Many sunscreens only protect against UVB rays, but to be protected against both UVA and UVB rays, look for a ‘broad spectrum’ sunscreen or products that contain zinc oxide or titanium dioxide.

Aside from skin cancer, the sun’s UV rays also cause:

  • Premature aging: Signs of premature aging include wrinkles, mottled skin, and loss of skin’s firmness.
  • Immunosuppression: Weakening of the body’s ability to protect itself from cancer and other diseases.
  • Cataracts / macular degeneration: Macular degeneration, for which there is no cure, is the leading cause of blindness in people aged 65 and older.

Remember to check your birthday suit on your birthday for moles, brown spots and growths!  Skin cancer is very treatable when caught early.

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Sugar…It’s in Everything!

Sugar...It's in Everything!According to Statistics Canada, the average Canadian consumes 26 teaspoons of sugar per day. That works out to 40 kilograms per year, or 20 bags.

Health Canada does not have a recommended limit for how much sugar Canadians should consume in a day. That gives the food industry license to put any amount into any food they want, and with no daily recommended intake, it makes it hard to know if you’ve reached your limit.

Processed sugar contains no vitamins, minerals, or fibres, and raises your blood sugar levels.  Sugar will also disrupt your hormones and promotes free radicals, which can lead to cell damage and contribute to chronic diseases like type 2 diabetes and heart disease.  Sugar actually speeds up the aging process!

Sugar hides in most processed foods. Of the estimated 600,000 commercial food products, about 80% contain added sugar, so cooking from scratch  is the first step towards eliminating sugar in your diet.

The next step is to understand how to read the nutritional labels found on food products.  Consider all carbohydrates and sugar as the same thing.  All carbohydrates metabolize as blood glucose; whether is’ “good” carbohydrates, from whole grains, or “bad” carbohydrates from white rice.

Remember the golden rule: 4 grams of carbohydrates OR 4 grams of sugar = 1 teaspoon of sugar.  Using this equation (divide the grams by four) you can easily look at the grams per serving for any food product for carbohydrates/sugar and convert this to a measurement of teaspoons.   This simply conversion will help you visualize how many teaspoons of sugar are actually being consumed and help you make healthier choices.

Even small changes can make the difference. Try offering plain yogurt with real fruit mixed in, and not the standard flavored yogurt which is extremely high in sugar.  You can also take any cookie/cake recipe, and reduce the amount of sugar by one third without affecting the taste or texture.  Try substituting apple sauce or honey for sugar in most recipes for a healthier choice.

Here is an example of some hidden sugar:  A homemade chicken sandwich with a glass of milk.

2 slices of 100% whole wheat bread = 6.8 tsp

2 tbsp Miracle whip = .5tsp

Lettuce = zero

Chicken breast = zero

1 cup of 3.25% Milk = 5.2 tsp

Total:  12.5 tsp of sugar

 A homemade chicken sandwich with a glass of milk is still a healthy lunch….. but definitely food for thought.

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