What is an Allergy and Do I Need an Allergist?

An allergy occurs when the body’s immune system sees a substance as harmful and overreacts to it.  When the immune symptom detects anything unwanted or unknown, it will defend itself by attacking and destroying the dangerous substance. (There are hundreds of ordinary substances that can trigger allergic reactions). However, sometimes, the defenses are directed toward harmless substances such as dust or pollen and are incorrectly identified as dangerous.

When someone has allergies, their immune system makes an antibody called immunoglobulin E (IgE). These antibodies respond to allergens. The symptoms that result are an allergic reaction.

Allergy symptoms can range from mild to severe, with may mild symptoms not requiring any treatment.  Some allergies can be controlled with the occasional over-the-counter medication, such as someone suffering from seasonal hay fever. However, there are many severe allergies that can interfere with your daily routine, and where allergic reactions can be life threatening.

Many allergy sufferers will tolerate or “put-up-with” minor symptoms such as sneezing, nasal congestion or wheezing. For those who suffer from moderate to severe allergies, the best defense is with the help of an allergist, to prevent or control the symptoms.

An allergist can develop a treatment plan with the goal of you leading a life that is as normal and as symptom-free as possible.

A visit to the allergist might include:

  • Allergy testing
  • Prevention education – avoiding the factors that trigger the condition
  • Medication prescriptions
  • Immunotherapy “Allergy Shots”

Allergies can appear at any time and any age, and sometimes allergies that have disappeared, will return years later.

Make an appointment with an allergist if you suffer from any of these symptoms:

  • Chronic sinus infections, nasal congestion or difficulty breathing
  • You experience allergy symptoms several months out of the year
  • Antihistamines and over-the-counter medications no longer work
  • Allergies interfere with day-to-day activities, and decrease the quality of life

As with most health issues, talk with your doctor or health care practitioner to find the best plan for you.

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Food Allergy or Food Intolerance

Food allergies occur when the body’s immune system overreacts to food you have eaten, triggering an allergic reaction.

Many people believe they have a food allergy, but in fact they have a food intolerance. Food intolerance is much more common than a food allergy, and while food intolerance can be uncomfortable (upset stomach) it does not involve your immune system and is not life threatening.  Food allergies are a reaction to food by your body’s immune system, and can be very dangerous, even fatal.

While any food can cause an adverse reaction, eight types of food account for about 90 percent of all food reactions:

  • Eggs
  • Milk
  • Peanuts
  • Tree nuts
  • Fish
  • Shellfish
  • Wheat
  • Soy

Symptoms of a food allergy can range from mild to severe. A food that triggered only mild symptoms on one occasion may cause more severe symptoms at another time.

Most food-related symptoms occur within two hours of ingestion; often starting within minutes. Food allergy symptoms can appear at any age, and you can develop an allergy to a food you have eaten for years with no problems.

The most severe allergic reaction is anaphylaxis which is a life-threatening allergic reaction that impairs your breathing, blood pressure and heart rate. Anaphylaxis can come on within minutes of exposure to the trigger food.  Individuals with food allergies at risk of anaphylaxis carry an epinephrine auto-injector (EpiPen) which contains medication in case of an allergic reaction.

An anaphylactic reaction can involve any of the following symptoms:

  • Hives, swelling, itching, redness, rash
  • Rapid swelling of the throat or tongue, trouble swallowing
  • Trouble breathing, coughing, wheezing, shortness of breath, chest pain/tightness, throat tightness
  • Signs of shock
  • Nausea, pain/cramps, vomiting, diarrhea
  • Moist, cool skin, or profuse sweating
  • Restlessness, confusion, or a sense of impending doom
  • Turning  pale/blue colour, weak pulse, passing out, dizzy/lightheaded, feeling faint

Having food allergies needs to be taken seriously – Even if you have been given an epinephrine shot, even if you feel better,  call 911!

If you have any reactions to any food, be sure to talk to your doctor or healthcare practitioner.

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What Can You Do At Home For Back Pain?

Everyone suffers from the occasional bout of back pain… so what can you do at home to decrease the pain?

One way to decrease back pain is to get a good night sleep. Pain is a leading cause of insomnia: approximately two-thirds of people with chronic back pain suffer from some type of sleep disorder.  Make sure to organize your bedroom to help you get a good night sleep. Keep your room dark and cool, make sure you have ample pillows to help support your hips, neck and back as needed.

Another easy way to help reduce back pain is simply applying cold/hot packs.

Cold therapy – It reduces inflammation, acts as a local anesthetic, and keeps the nerves from “spasming” and causing pain.

Heat therapy –It stimulates blood flow, which brings healing nutrients to the affected area and can inhibits the pain messages being sent to the brain.

Not all types of heat will work for every person. Heat therapy can take the form of a hot shower, soaking in a hot tub, a heating pad, hot water bottle, or commercial heat wraps that you place on your body and they provide continuous, low-level heat.

Gentle stretching can also help to relieve back pain. When stretching, make sure that it is pain free and never force a stretch.

  • Move into the stretch slowly and avoid bouncing
  • Hold stretches long enough (20-30 seconds)
  • Repeat the stretch several times

If you suffer from chronic back pain or neck pain, check with your physician or health care practitioner before starting any type of exercise or stretching routine.

 Static back stretch:

  • Lie face-up in front of a sturdy chair, with your legs raised and buttocks close to the chair’s front legs.
  • Bend knees to 90° and place calves on chair seat, with legs relaxed in a comfortable position.
  • Breathe from your stomach and let the lower back muscles relax.

Knee to chest stretch:

  •  Lie on your back with your knees bent.
  • Grab both knees and slowly bring them towards your chest and a stretch is felt in your lower back.
  • Hold this position for 30 seconds before lowering your legs back to the floor again.
  • you can also complete this stretch with one leg at a time: Slowly bend one knee and pull your leg up to your chest. Wrap your arms around your thigh, and gently pull the knee towards your chest. Hold and slowly extend the leg to starting position, and repeat with other side.

Supine Groin Stretch:

  • Begin in Static Back position – lie on your back with one leg resting on a chair, knee bent at 90 degrees, while the other leg is extended straight out and resting on the floor alongside the chair.
  • Make sure both legs are aligned with the hips and shoulders
  • The foot of the extended leg should be propped upright to preventing it from rolling to one side
  • Stretch arms along the floor, straight out from shoulders, palms up. Relax entire body and hold

If you are still suffering from back pain after a day or two, contact your health care practitioner: chiropractor, physiotherapist, massage therapist or acupuncturist and make sure you rule out anything serious.

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Vitamins You Need If You’re A Runner

Eating a healthy diet is essential to having a healthy body. If you are a runner, you need to make sure that you are eating well and consuming the right amount of nutrients and vitamins to help fuel your body.

Below are a few of the essential vitamins that runners should be incorporating into their diets.

Vitamin B12

Vitamin B12 is a water-soluble vitamin that is involved in the formation of red blood cells. as well as being a a key role in the normal functioning of the brain and nervous system.  The daily recommend amount is 2.4 micrograms.

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products.

Calcium

Calcium is required for vascular health, muscle function, nerve transmission and bone health. The daily recommend amount is 1,000 milligrams.

Calcium is naturally found in milk, yogurt, cheeses, as well as non-dairy sources like cabbage, kale, and broccoli.

Vitamin C

Vitamin C is a water-soluble vitamin that is required for the biosynthesis of collagen and is, also an antioxidant. The daily recommend amount is 90 milligrams for men and 75 milligrams for women.

Good food sources for vitamin C include peppers, kiwifruit, broccoli, strawberries, citrus fruits, tomatoes and potatoes.

Vitamin D

Vitamin D is a fat-soluble vitamin that promotes calcium absorption and is needed for bone growth.  The daily recommend amount is 600 IU.

Fatty fish such as salmon, tuna, and mackerel, as well as egg yolks are among the best sources of vitamin D.

Vitamin E

Vitamin E helps your immune system fight against viruses and bacteria. Vitamin E is also a powerful anti-inflammatory antioxidant.   The daily recommend amount is 15 milligrams.

Numerous foods provide vitamin E; such as nuts, seeds, and vegetable oils.

Iron

Iron is a mineral that is an essential component of hemoglobin, and is also necessary for the growth and development of normal cellular functions.  The daily recommend amount is 8 milligrams for men and 18 milligrams for women.

The richest sources of iron is lean meats, seafood, nuts and beans.

Omega-3

Omega-3s have been shown to reduce inflammation and help in the process of tissue repair.  The daily recommend amount is 1.6 milligrams for men and 18.1 milligrams for women.

The easiest way to increase your omega 3, is to consume cold-water fatty fish, such as salmon, mackerel, tuna, and sardines.

Eating a healthy diet is just part of a healthy lifestyle. Contact your health care practitioner for more information.

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TC10K Race – April 30th, 2017

One of the biggest running event of the year in Victoria BC is just around the corner: the 28th annual TC 10K run! This year the race is on Sunday, April 30th.

The TC10K Run is accepting registrations for racers of all ages, as well as, competitive and recreational wheelchair athletes , elite athletes, visually impaired athletes, Nordic pole walkers, and The Thrifty Foods 1.5K Family Run.  The Competitive Walk Category will not be offered this year.

Whether you are a seasoned runner or a first timer, here are a few tips to help you on your way:

The day before the race:

  • Keep to your regular schedule, eat correctly, hydrate and get sleep. Race week isn’t the time to try new shoes, new food or drinks, new gear, or anything else you haven’t used on several workouts.
  • Re-read your race package and double check that you have everything you need. Pack your race bag, lay out your clothes and runners and know what time you need to leave the house.

The night before the race:

  • Make sure that everything you need for the morning is ready to go. Make sure you pack essential items such as the Race Bib number, safety pins, race timing chip, watch, smartphone etc.
  • Don’t drink alcohol or caffeine the night before your race as it can have a dehydrating effect.
  • Find out the weather conditions and dress accordingly Don’t overdress –  a good rule of thumb is to dress for 20 degrees warmer than it is outside.

Race day: before the race

  •  Allow yourself plenty of time to travel to the race start area,  check in, and warm up – factoring in the large crowds and street closures.
  • The race start area will be chaotic. At the start of the race there will be lots of people running shoulder to shoulder so be mentally prepared for this. Take a few minutes to find your pace.
  • Line up early, so you don’t have to be rushing to the starting line
  • Try not to stress about the race – The TC10K  Race is a positive community events. There are volunteers throughout the race that will be cheering you on, offering water, and entertainment along the route.

For a “first timer”, is is better to start slow, and stay steady. Run the first 10 percent of the race slower than you normally would, and then keep an even pace throughout the reminder of the race.  Save your extra energy for the final stretch to the finish line.

Race day: after the race

  • When you’ve crossed the finish line, grab some water and get in some calories when you finish, then keep moving.  A 15 minute walk will help your recovery.
  • The next day, it’s important to do some sort of non impact activity like swimming to help your body recover.

On race day, it’s all about believing in yourself, enjoying the journey and having fun.

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Falling – A Common Injury That Happens More Often Than You Think

The number one domestic injury is falling. This category also includes tripping, and slipping.

Statistic Canada states that falls occur to approximately 15% of the population.

“An estimated 4.27 million Canadians aged 12 or older suffered an injury severe enough to limit their usual activities in 2009–2010. This represents 15% of the population, an increase from 13% in 2001.
Overall, falls were the leading cause of injury. About 63% of seniors and one-half of adolescents were injured in falls, as were 35% of working-age adults.

Young people aged 12 to 19 had the highest likelihood of injury. More than one-quarter (27%) of this age group suffered an injury, almost twice the proportion of adults (14%) and three times the proportion of seniors (9%).

Two out of three (66%) injuries among adolescents were linked to sports. Among working-age adults (20 to 64), sports and work were related to almost half (47%) of injuries. Over half (55%) of seniors’ injuries occurred while walking or doing household chores. “

Stairs, step ladders, polished floors and extension cords are just some of the ways that an injury can happen at home.

Try these strategies to prevent falls at home:

  • De-clutter! Instead of placing items on the floor, place them in storage rooms, bins or closets
  • Remove accent rugs – If you must have them make sure they are taped down or place a non-skid mat under throw rugs.
  • Wear slippers with rubber soles or go barefoot – wearing socks = slipping
  • Use a anti-slip wax
  • Remove all items from the stair well and install hand rails
  • Use a night light in the hallway, bathroom or kitchen area (places that you or your family frequent during the night)
  • Install non- slip mats to the tub or shower area
  • Check your home for uneven surfaces – the transition from flooring to carpeting can be an area of concern
  • Clean spills from floors, tiles  and entry ways immediately
  • Refrain from standing on a chair to get items out of the cupboards – use a proper non-skid, sturdy stepladder

While statistics about home injury are high, preventing them is easy.

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Two Major Categories of Headaches

There are 2 major categories of headaches, primary headaches and secondary headaches. Each category of headache is based on the source of the pain.

Primary Headaches:

Primary headaches include migraine, tension, and cluster headaches.

  •  A migraine is a severe, painful headache that can be preceded or accompanied by sensory warning signs such as nausea, vomiting, and increased sensitivity to light and sound.  A migraine can last for hours or even days.  A migraine headache is often “triggered” when a person is exposed to a specific set of circumstances.  These circumstances can  include, hormonal, environmental, food based, or stressful situations.
  • Tension headaches are caused by muscle contractions in the head and neck regions. When the muscles covering the skull are stressed, they can become inflamed, go into spasm, and cause pain.  Tension headaches can be caused by a variety of foods, activities, and stressors such as heightened emotions, tension or stress.
  • Cluster headaches are a series of short but painful headaches.  The exact cause of cluster headaches is unknown, but cluster headache patterns suggest that they run in families, and that genes could play a role. Doctors do know that a nerve in the face is involved, creating debilitating pain, usually on one side of the head.

Secondary Headaches:

  • A secondary headache is a headache that is present because of another condition, and can include sinus headaches, headaches from illness, headaches from a hangover, headaches from a trauma event such as a car accident, headaches from a brain tumor, and a Cervicogenic headache (such as a degenerative disc disease of the cervical vertebrae).

How To Lessen The Effects Of A Headache:

  • Physical therapy, massage therapy, biofeedback, and stress management can all be used to help control many types of headaches.
  • Over-the-counter treatments, such as aspirin, ibuprofen, or acetaminophen can treat the pain of some types of headaches.
  • Applying an ice pack can help to reduce inflammation that contributes to headaches.
  • Aromatherapy
  • A few simple exercises to stretch your head and neck can help reduce the intensity of the headache.
  • Deep breathing helps fresh oxygen circulate through your blood, helping to relax your mind and body.
  • Dehydration can be a common cause of headaches, so aim for 6-8 glasses of water a day.

Know your body, and what helps to relief or shorten your headache.  Does fresh air help, does turning off the lights, or turning on soft music help.

Headache Journal:

If your headaches are happening on a regular basis, keep a headache journal. Keep track of the dates and times you have a headache. Track where and what you were doing an hour to half an hour before the headache started; this can be helpful to find triggers if any for your headaches.

Other details to keep track off are how much sleep you had, and what you ate and drank, in the 24 hours before the headache, as well as, how long your headache lasted, and what if anything helped relieve the pain.

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Benefits of Massage Therapy for Physical and Mental Health

Massage therapy sessions are beneficial to physical health and mental health.

Massage therapy can improve overall physical health by increasing the immune system function, decreasing heart rate, decreasing blood pressure, and lowering stress, just to name a few. Massage therapy can also provide many benefits for your emotional health.  Here are just a few of the ways massage therapy provides emotional and physical support.

The Body

  • Relieves stress and aids in relaxation
  • Relieves muscle tension, stiffness and pain. Massage reduces these symptoms by stimulating the release of endorphins
  • Improves the healing time of strained muscles and sprained ligaments; as well as reducing pain, swelling, and the formation of scar tissue
  • Improves flexibility and range of motion
  • Improves the circulation of blood and movement of lymph fluids, which supply nutrients to individual cells; while improving the cells ability to rid the body of waste materials from these cells
  • Reduces blood pressure
  • Helps relieve tension headaches
  • Enhances the health and nourishment of the skin
  • Strengthens the immune system

The Mind

  • Massage promotes calm thinking by relaxing the mind and the body; which can lead to a better and deeper sleep.  Getting adequate sleep can help to reduce irritability, fatigue, and the ability to think clearly
  • Massage promotes a more relaxed state of mental alertness; which can help to quiet the mind and enter a state of  total relaxation
  • Helps relieve mental stress and reduces anxiety levels by producing endorphin’s such as serotonin and dopamine which help with depression
  • Satisfies the need for touch, which fosters a feeling of well-being.  Negative emotions like anxiety, and depression will manifest as physical symptoms, such as increased aggression, anxiety, depression, and fatigue

Stress and the challenges of daily life can influence our mind-body connection, which is a complex relationship between our thoughts, emotions and our bodies. Regular massage therapy can help alleviate many symptoms that  block your recovery.

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What Are The Warning Signs of Mental Illness?

Symptoms and warning signs of mental illness will vary depending on the type and severity of the condition. You don’t need to have every item on the list below to know that there may be something wrong;  or have the exact same warning signs as someone else.

Some general symptoms that may suggest a mental disorder include:

  • Confused thinking, disorientation or fogginess
  • Difficulty concentrating, learning, and staying on task
  • Inability to carry out daily activities
  • Prolonged sadness or increased irritability
  • Extreme highs and lows in mood
  • Excessive fear, worrying or anxiety
  • Difficulty handling stress
  • Social withdrawal from friends and activities
  • Dramatic changes in eating or sleeping habits
  • Changes in eating habits that lead to weight loss or gain
  • Strong feelings of anger or aggressive behavior
  • Delusions or hallucinations
  • Inability to cope with daily problems and activities
  • Suicidal thoughts
  • Abuse of drugs / alcohol
  • Self-medicating
  • Changes in sleep patterns
  • Psychosomatic “illnesses” that can’t be diagnosis by a doctor

Knowing the early warning signs and symptoms of mental illness can help you get the help that is needed before life spirals out of control.  These warning signs, particularly when occurring together, are an indicator that it is time to contact a mental health organization, doctor, health care practitioner, family member or friend and seek help.

Remember there are always organizations and professionals that can help.  If you’re experiencing a lot of warning signs and feel like you’re nearing a crisis, contact your doctor or mental health provider.  You can also contact your local crisis centre.

Crisis centres will have trained people that can connect you with local services, including emergency mental health services. In BC, call the BC Crisis Line 310-6789 (do not add 604, 778 or 250 before the number) to talk to someone without a wait or busy signal. They’re available 24 hours a day.  You can also go to the emergency room or call 911.

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Mental Health Treatments and Therapies

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While each method/therapy uses a different approach, the goal is to help the client with the issues that brought them to counseling.  The therapy or treatment plans will depend upon the type of mental health disorder they are struggling with, what their individual needs are, and what therapy their counselor or doctor selects for their treatment plan.

Mental health therapies offer:

  • Understanding behaviors and emotions that contribute to the illness, and how to modify them
  • Understanding and identifying problems or events that contribute to the illness and help understand which aspects of those problems can be solved or improved
  • Regaining a sense of control by learning coping techniques and skills

Different approaches to therapy include:

Psychodynamic therapy is based on the assumption that a person is having emotional problems because of unresolved, generally unconscious conflicts, often stemming from childhood. The goal of this type of therapy is to recognize those difficulties and to find ways to resolve them or cope with them better. Psychoanalysis involves an intense, open-ended exploration of a patient’s feelings, often with multiple sessions in a week.

Psychodynamic therapies help patients:

  • to explore the full range of their emotions
  • to talk about feelings that are troubling or feelings that they may not have acknowledged in the past
  • focus on recognizing and addressing defense mechanisms — reactions and behaviors they use

Interpersonal therapy focuses on the behaviors and interactions a patient has with family and friends. This therapy is used to improve communication skills and increase self-esteem.  This type of program only lasts a few months, and works well for clients dealing with mourning, relationship conflicts, major life events, and social isolation.

Psycho-dynamic and interpersonal therapies help patients resolve;

  • Loss,
  • Relationship conflicts
  • Role transitions

Cognitive-behavioral therapy helps people with mental illness to identify and change inaccurate perceptions that they may have of themselves and the world around them. The purpose of this form of therapy is to change the thought processes therefore changing negative behavior.

Cognitive-behavioral therapy is recommended for patients:

  • Who think and behave in ways that trigger and perpetuate mental illness
  • Who suffer from depression / anxiety disorders
  • Who the mental illness causes suffering, or a disability

Medication therapy dose not cure mental illness, however, it can be used to in manage symptoms of the illness and can help a person manage their daily lives.  Most treatment plans include both medication and psychotherapy.

Commonly used classes of prescription medications include:
  • Antidepressants
  • Anti-anxiety medications
  • Mood-stabilizing medications
  • Antipsychotic medications
There are many different treatment options available, and no one treatment plan or therapy will work for everyone. These option range from psychotherapy, medication, complementary & alternative medicine, support groups & peer support groups, and hospitalization or treatment centres.
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