4 Health Trends of 2015

senior cyclistEvery year new health trends emerge, and this year the trends are less about fads, and more about slowing down, keeping track of your health and getting back to nature.

Mindful eating

Mindful eating means choosing foods with intention and attention, which means being aware of taste, texture, smell and chewing your food slowly.  Slower eating can equal fewer calories, which can be helpful in maintaining an ideal weight.

Mindful eating also means being aware of what you are eating.  Stop eating in front of the TV (Autopilot Eating) and be attentive and present when you eat.  Mindful eating requires you to ask yourself “Are you Hungry” before you eat…. this can help you decide if you are truly hungry, or are you bored, or eating because you are feeling stressed.

Wearable technology

Wearable technology,  and devices, incorporate computers and electronic technologies to help us pay more attention to our heath and our life choices.

Having the ability to track activities and provide actual stats can help to motivate us to move more, consume fewer calories or get more sleep.  The more you pay attention to healthy choices and behaviours, the more likely you are to choose positive and healthier choices.

Functional fitness

Functional fitness exercises train your muscles to help and prepare you do everyday activities you do at home or at work, such as yard work, and household chores.

Instead of working one specific muscle group at a time, functional fitness uses several muscles during a single movement. (Push-ups, planks, and lunges). Functional exercises tend to be multi-joint, multi-muscle exercises, such as Tai chi and Pilates.

Daily doses of nature and green space

Getting outside for even 15 minutes a day can make a big difference to our mental and physical well being.  Nature and green spaces improve immune function and reduces stress.

“A Japanese therapy called “forest bathing” involves spending deliberate time in nature and actually boosts immune function. Natural killer cells are critical for proper function of the innate immune system; one of their most important functions is to eliminate tumors. And just a single day trip to a forest park can increase NK cell number and activity, as well as upregulate anti-cancer proteins, for up to a full week”. 

A lack of natural light can play havoc with your circadian rhythm, which can effect your sleep habits. The more physical activity and natural sunlight you get, the better your sleep and overall health routine will become.

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Guidelines to Clean Eating

legumesThe term eating clean, is a life style that embraces healthy, whole, unprocessed foods.  The main principles of eating clean is to choose whole foods over processed foods, and to choose unrefined foods over refined foods.

Eating clean is not a diet, it’s a healthy lifestyle that practices avoiding processed and refined foods and concentrating on  eating whole foods.

The 2 Basic Principles of Eating Clean:

1. Avoid processed and “junk foods”.  Processed foods are anything that has been handled by manufacturing and comes in a box, bag, or package.   Processed foods always come with a label, and a label means that more than one ingredient has been used or added.  Clean foods contain just one or two ingredients. Any product with a long ingredient list has been manufactured.

2. Choose whole foods: Whole foods are foods that are in their natural state, with nothing added.

Clean Eating Guidelines:

Try to eat clean, 80% of the time.

1. Increase whole grains – these are grains that are still complete and haven’t been broken down in any form. Examples include: brown rice, whole wheat and quinoa.

2. Eat plenty of vegetables and legumes. Consume as many different veggies in different colors as you can get, and eat them as often as possible.

3. Eat fruits in moderation.

4. Eliminate as much refined sugar as possible by substituting “clean sugars” such as honey, and maple syrup.

5. Avoid all processed or refined foods (sugar, baked goods, white flour, white rice, etc) Processed foods are usually high in chemical additives, trans fats, salts and refined sugars.

6. Avoid artificial ingredients and preservatives.

7. Avoid saturated and trans fats, and opt for healthier fats such as olive oil, and coconut oil.

8. Include whole meats – that’s meat you have purchased directly from a farmer or butcher

Whatever eating habits you adopt, eating more of the healthy options and eating less of the not-so-healthy options just makes sense. One of the easiest way to cut processed foods out of your diet is to eat at home. When you make your own food, you know exactly what’s in it.

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Mushrooms…What Are They Good For?

mushrooms3Mushrooms are classified as vegetables, but they aren’t technically plants, they belong to the fungi kingdom, and they contain important nutrients, vitamins, and minerals.

Mushrooms provide several important nutrients, as well as being low in sodium, fat, cholesterol, and calories.  Mushrooms may help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans.

Mushrooms are rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid,  and niacin. They are the only vegan, dietary source of vitamin D.

Mushrooms also provide several minerals such as selenium, potassium, copper, iron, and phosphorus.

Excellent source of selenium

Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body.  Several types of mushrooms are rich in this essential trace mineral: 100 grams of raw crimini have 47 percent of your daily needs, shiitakes have 45 percent and raw white button have 17 percent.

Rich source of Vitamin B2 and B3

Mushrooms contain high levels of vitamin B2 (riboflavin) and vitamin B3 (niacin): 100 grams (31/2 ounces) of crimini have 44 percent  – that’s 30 percent of your daily recommended amount.

Rich source of Vitamin D

The vitamin D in mushrooms has been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

*Mushrooms that have been grown in the dark and have not been exposed to either sun light  or by a brief zap of ultra violet light, will not contain the same levels of vitamin D.

Improves immune function:

Long chain polysaccharides  such as alpha and beta glucan molecules, are responsible for the mushrooms’ beneficial effect on the immune system. Mushrooms may increase the production of antiviral and other proteins that are released by cells while they are trying to protect and repair the body’s tissues.

Selenium has also been found to improve immune response to infection by stimulating production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells.

High in antioxidants

Antioxidants are the “substances” that help fight free radicals that are the result of oxidation in our body.  Mushrooms contain just as high an antioxidant capacity as carrots, tomatoes, and red peppers.

So the next time you’re at the grocery store, try adding some mushrooms into your diet.

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Coffee, Tea and Caffeine

coffee-teaCaffeine has many effects on the body’s metabolism, and is naturally found in certain leaves, beans, and fruits of over 60 plants worldwide.

Studies have shown that moderate consumption of caffeine, whether in coffee or tea may reduce your risk of diabetes, Parkinson’s disease, Alzheimer’s disease, and certain cancers.

Facts on Tea & Coffee:

  • White tea is unfermented and offers the most powerful antioxidant levels of all the teas.
  • Black tea is made from fermented leaves and has the lowest levels in monomeric catechins due to the fermentation process, which have been linked to cancer prevention.
  • Green tea is full of antioxidants that may help prevent different types of cancer including breast, lung and stomach.
  • White tea has the highest concentration of antioxidants and may actually be more effective preventing some diseases than green tea.
  • Tea contains fluoride which protects teeth.
  • Tea hydrates.
  • Studies have shown that tea helps prevents the development of type 1 diabetes.
  • Tea protects against lung cancer.
  • Coffee caffeine has been linked to improved memory recall and may also help prevent Alzheimer’s, heart disease, type 2 diabetes and can help ease asthma attacks.
  • Caffeine increases the effectiveness of pain killers.
  • Coffee protects the liver, against cirrhosis and cancer.
  • Coffee improves short term recall as well as improves reaction times.
  •  Green and black teas contain anti-inflammatory antioxidants that are good for preventing and managing arthritis, memory problems, and cataracts.
  • Drinking tea too hot increases the risk of esophageal cancer.
  • White tea may help prevent obesity by inhibiting the growth of new fat cells.
  • Caffeinated coffee has been shown to help prevent memory loss and decrease the risk of certain cancers.
  • Drinking coffee over a long period of time, may reduce the risk of dying from heart disease and are less likely to suffer from Alzheimer’s disease later in life.
  • Over 1000 chemicals have been found in roasted coffee with 19 being known carcinogens.

Caffeine amounts per an average cup ( 8oz/237 ml):

Tea:        Black tea 90mg     White tea 75mg      Green tea 50mg

Coffee:   Brewed 135mg       Espresso 40mg

*espresso is served in much smaller volumes, so less caffeine; from a volume perspective, espresso has much more caffeine than brewed coffee. 

Caffeine intake levels:

  • a low to moderate intake is 130 mg-300 mg per day
  • a moderate is 200 mg-300 mg per day
  • high doses are above 400 mg per day
  • heavy caffeine consumption is more than 6,000 mg/day.

As with most things in life: everything in moderation including drinking coffee and tea.

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What is Purple Day?

Purple day logo jpegMarch is Epilepsy Awareness Month in Canada, and Purple Day is celebrated annually on March 26th to increasing awareness about epilepsy and to reduce the stigma around epilepsy.

Purple Day was founded in 2008 by nine-year-old Cassidy Megan of Nova Scotia, and named after the internationally recognized colour for epilepsy, lavender.

Epilepsy is more common than Parkinson’s Disease, and Multiple Sclerosis. Approximately 40,000 people in BC and 300,000 in Canada have epilepsy. About 65 million people worldwide have epilepsy.

Epilepsy is a central nervous system disorder that affects the nerve cell activity in your brain, causing seizures. During seizures, you may experience abnormal behavior, symptoms and sensations, including loss of consciousness.

What is a seizure?

An epileptic seizure is an abnormal burst of electrical activity arising within the brain. There are many different types of seizures. The kind of seizure a person has depends on which part and how much of the brain is affected by the electrical disturbance that produces seizures. A seizure can take many different forms including a blank stare, muscle spasms, uncontrolled movements, altered awareness, odd sensations, or a convulsion.

Epilepsy can be present at any age although its onset is most often in childhood or in the later years of life. Sometimes those who develop seizures during childhood outgrow their seizures. In the elderly, there is an increased incidence due to strokes and aging of the brain.

What should you do when someone is having a seizure?

1. Stay calm
2. Protect the person from injury by cushioning their head, moving objects out of their way, and loosening tight clothing
3. As soon as possible, gently turn the person onto their side
4. Stay with the individual until consciousness is fully regained
5. Be reassuring and comforting afterwards

An ambulance should be called if a seizure lasts for more than five minutes, for a first time seizure – no known history, or if a person is injured, pregnant, or has diabetes.

For more information on how you can get involved on Purple Day; click Join the Campaign.

Please wear purple on March 26, 2015 to promote epilepsy awareness world-wide.

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7 Common Running Injuries and How to Avoid Them

marathon-runners-580x387Whether your just starting out or you’ve been running for years… injuries don’t have to be part of life.   Below are a few of the most common running injuries and how to avoid them.

Runner’s Knee:
Patellofemoral pain syndrome (PFPS) or “runner’s knee,” is an irritation of the cartilage on the underside of the patella (kneecap). Runners knee can happen if you suffer from excessive inward foot rolling, (Overpronation ) over-training, and if you have weak quads, hips, or glutes.

The repetitive force of running on pavement, downhill running, or weak hips can put extra stress on the patella. To reduce the risk of patellar tendinitis, strengthen the hamstrings and quads.  Change your running route, and stick to flat terrain, and opt for a softer running surface and shorten the length of time you’re training.  To treat the pain, you can try knee taping,  icing, anti-inflammatory medications, and Physiotherapy to help soothe and strengthen the tendon.

Achilles Tendinitis:
The Achilles tendon connects the two major calf muscles to the back of the heel. Under stress the tendon tightens and becomes irritated. Achilles Tendinitis can occur if you dramatically increase training or wear tight, improper footwear or have weak calves.

To help prevent Achilles Tendinitis always stretch the calf muscles post-workout, and wear supportive shoes.  Stick to flat terrain as climbing hills puts extra stress on tendons. To treat the pain, you can use anti-inflammatories, stretching,  the R.I.C.E strategy (rest, ice, compression, and elevation) and chiropractic and physiotherapy.

Plantar Fasciitis:

Plantar fasciitis are small tears or inflammation of the tendons and ligaments that run from your heel to your toes, Runners with high or very low arches can be vulnerable. Other causes are extreme pronation (foot rolls inward) or supination (foot rolls outward)  and wearing unsupportive footwear. Try wearing runners that have extra support and extra cushion, start wearing custom orthotics and try stretching and rolling a tennis ball over the heel.

Shinsplints:
Shinsplints refers to medial tibial stress syndrome; shin splints occur when the muscles and tendons covering the shinbone become inflamed, or small tears occur in the muscles around your tibia (shin bone).

Shinsplints can occur by wearing the wrong runners or old runners.  Make sure that your runners are the correct size and shape for your arch and foot and try to run on softer terrain whenever possible.  To treat the pain, you can use anti-inflammatories,  the R.I.C.E strategy (rest, ice, compression, and elevation) and chiropractic and physiotherapy.

IT Band Syndrome:

Your iliotibial (IT) band is a tendon that connects your knee to your hip. IT band syndrome (ITBS) results when this tendon becomes inflamed. IT Band Syndrome can be caused by downhill running, always running on the same side of the road and having weak hips.

To treat the pain, you can use anti-inflammatories,  the R.I.C.E strategy (rest, ice, compression, and elevation) chiropractic, physiotherapy and foam rolling to help reduce pain.​

Ankle sprain:

A sprain occurs when the ankle rolls in or outward, stretching the ligament.  The most common culprits are curbs, potholes, and tree roots.  Aim for several days of rest after a sprain occurs; how long depends on the sprain’s severity, so see  your health care practitioner. You can also try taping the ankle to prevent re-twisting.

Pulled muscles:

When a muscle is overstretched, fibers and tendons can tear and cause a pulled muscle.  Overuse and no warm-up stretches are a few preventable reasons why you would suffer from a pulled muscle. Make sure to include a proper warm-up, cool-down, and dynamic stretching pre-workout to avoid a pulled muscle.

To minimize the aches and pains, consider these tips to help keep you injury free:

Don’t increase the mileage by more than 10 percent each week. Upping your distance unexpectedly is the main reason why overuse injuries occur!

Remember to incorporate warm up and cool down exercises into each run to prepare the body for the activity that’s about to start.

Make sure to use correct running  form/technqie so that your body is smooth and effieicent as you run. Imbalances in your body mechanics  can lead to problems later on.

Keep track of how many kilometers you are running and replace your runners every 400 kilometers.

Avoid running on uneven surfaces that put unnecessary stress on ligaments.

Strength train can increase structural fitness which helps bones, ligaments, tendons, and muscles endure all that running.

Make sure to schedule and take at least one rest day off per week and at least one lighter activity day per week.

Having a training plan will keep you on track to meet your goals, and ensure that you build up your workout time gradually enough that you don’t get injured.

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Headache Treatments That Don’t Include Medication

headacheMillions of Canadians suffer from headaches ranging from mild to debilitating.  But, what if you don’t want to reach for medication for your symptoms.  The next time you feel a headache coming on, here are some non medical approaches you can consider.

Acupuncture

The belief in acupuncture is that all headaches begin when the natural flow of chi is disrupted, and acupuncture can restore this energy flow by releasing  pain-reducing chemicals, such as endorphins.

Massage

For temporary relief,  get a neck, back, head, or shoulder massage. Holding tension in your muscles is a common cause of headaches and migraines.

Stretching

Headache-relieving stretches can help to relieve muscle tension which contributes to pain. Hold each stretch for five seconds, and repeat several times.

  • Range of motion for the neck (chin forward, upward, and toward each shoulder)
  • Shoulder shrugs (shrug up, up and forward, and up and back)
  • Neck isometrics (press palm into forehead and hold; press hand on each side of the head)

Yoga

The relaxation exercises found in yoga combine physical postures, breathing exercises, and meditation to boost relaxation and balance the mind, body, and spirit.

Lavender Oil

Lavender oil can be either inhaled or applied topically.  Placing one drop of lavender oil to every 236 milliliters of boiling water, and then inhaling the vapors, can help you to relax tense muscles.  Lavender oil can be applied externally without diluting it; such as on a pillow or your temples. Lavender oil can help you relax.

Peppermint Oil

Peppermint oil has shown to be beneficial in relieving tension headaches. Peppermint oil has vaso-constricting and vaso-dilating properties, which can help improve and promote blood flow in the body.

Diet

Making changes to your diet and keeping track of those foods that trigger a headache or migraine can be useful for reducing the frequency of your headaches. Certain foods can effect the frequency and severity of headaches, including dairy; chocolate; citrus fruits; red wine, nitrates found in  products such as bacon,and foods containing  monosodium glutamate / MSG.

You can also try:

Apply an ice pack – Try placing it on your forehead, temples or the back of your neck.

Lie quietly in a low-lit room.

Improve your coping skills when it comes to dealing with stress. Chronic stress is one of the leading causes of headaches.

Deep breathing can help you unwind  – lie still while breathing in and out slowly, and be conscious of relaxing various muscle groups, working from your head to your toes.

If you suffer from frequent headaches, please contact your  doctor or health care practitioner.

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How To Combat The 9-5 Effects Of Sitting At A Desk

For those of us that work at a desk job 5 days a week, finding ways to minimize the effects of sitting for long periods of time can seem like just another chore to add to the list of things to complete. But even simple changes can make a big difference to your over all health. Here are a few quick and simple fixes you can add to your daily work routine.

Walking:
Grab a coffee, walk to pick up your lunch, or go for a quick walk around the office.  Always take the stairs instead of the elevator; if you are rushed for time, take the evelvatore half way and walk the other half.  Any walking is better than not walking!

Stretching At Your Desk:
One of the worst things you can do for your body is to sit still, it’s hard on your bones, muscles and joints. A lot of low back conditions happen from sitting for long periods of time, because the muscles get weak. Stand up and sit down with no hands to burn a few calories, shrug your shoulders to release your neck muscles, or keep a small set of dumbbells or resistance bands under your desk and use them while you’re on the phone. Try sitting on an exercise ball for part of your day instead of a chair, which will help your posture and keep your abdominal muscles tight.

Stay Hydrated:
It’s important to stay hydrated throughout the day, staying hydrated can help keep your energy up,  and reduce headaches.

Stay Accountable:
With the help of technology,  it’s easy to stay on track and hold yourself accountable.  Wearable devices like Fitbit or Jawbone can help you count your steps, let you know how many calories you’ve burned, and can remind you when it’s time to get up and move.

Cruise The Web:

Mental Health Experts are now encouraging workers to crusie the web. Researchers at the National University of Singapore discovered that web browsing rejuvenated exhausted employees and boosted their productivity; it’s like going for a coffee or snack break.

Desk Hygiene:

Multitasking during lunch is very common; with over 60 percent of us eating lunch or snacking at our desks. This habit can be unsanitary, leaving hidden bacteria on desktops which can encourage bacteria to grow.  The desktop should be treated the same way as a kitchen counter-top or table.

There are also steps your employer can take to promote wellness in the workplace:

Encourage Exercise:
Offer discounts or partially subsidize memberships to a local gym or exercise club, or consider bringing in yoga, or tai chi instructors for lunchtime classes.

House-call:
One of the most innovative trends in workplace wellness has been “the doctor’s office visit”. On-site health clinics give employees the opportunity to schedule office visits for routine care without taking time off work.

Encourage Healthy Snacking:
Offer healthy snack options by replacing sodas with juice, or sparkling water, and stocking snack machines with nuts, dried fruit, and other healthy options.

Every small step or change you incorporate into your daily work routine, makes a difference to your overall physical and mental health.

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Is Your Workspace Causing You Harm?

iStock_000004274272MediumSitting in front of a computer monitor or laptop for long periods of time is associated with numerous health problems, ranging from weight gain, to cardiovascular disease to a shortening of your life expectancy. Other symptoms include fatigue, headaches, arthritis, increase in blood pressure, risk of fractures, and neck and back pain.

Below are some tips that will help you to stay injury free and energetic throughout your work day.

How to Avoid Aches and Pains at Your Desk:

Sit as close as possible to your desk, with your upper arms parallel to your spine and your hands and forearms rested on the work surface. If your arms are not supported, the muscles of your neck and shoulders will try to compensate and you will end up with shorten tight muscles.

Make sure your elbows are at a 90-degree angle, and your legs are bent at the knees at a 90 degree angle. Adjust your chair higher or lower to achieve the 90-degree angles. If you have to lift your feet off the ground because of a chair or a desk that is too high, use a footstool to prop and rest your feet at the 90 degree angle.

Chair depth refers to the length between the back edge and front edge of your chair. To check for proper chair depth, sit all the way back in your chair so that your back is fully supported by the backrest and check the room between the front edge of your chair and your calves by making a fist and bringing it to the edge of the chair and pushing it on the calf. If you can’t fit your fist between the front edge of the chair and your calf, your chair is likely too deep, which will decrease your circulation.

Moving the chair’s backrest forward or inserting a cushion to support your lower back, should solve this problem. Low back support is essential in preventing slouching and reducing back pain.

How to Avoid Typing Pain:

Poor typing posture, either from improper seating arrangements or tight muscles, can lead to sore hands, fingers and carpal tunnel syndrome. Remember to use minimum force when typing on the keyboard, and place the keyboard directly in front of the monitor.

Take each hand, one at a time and place all five finger tips together. Slip a wide rubber band ( the rubber bands that hold the broccoli stalks together in the grocery store are perfect) around all five fingers and draw them apart against the resistance of the band, this will help reduce and strengthen your hand and finger muscles.

Your hands have many muscle, and like with any muscle, deep massage will break up knots, reduce pain and improve function. Try rolling a hard ball into your palm halfway through the day, or see a massage therapist for a hand massage at least twice a month. Hand massages are normally 20 to 30 minutes in length, and are a great lunch time activity.

How to Avoid Shoulder Slumping:

Sitting, typing and focusing on a screen a few inches below and in front of you will create slumped shoulders, unstable shoulder joints, and tight “pecs”.

Naturally our shoulder blades are stable, retracted, and down. This protects our shoulders and allows full mobility. When we slump forward, our shoulder blades drift apart, jeopardizing our shoulder stability.

Try to fully protract your shoulder blades by pushing your arms as far forward as possible which will spread your shoulder blades; then lift your arms up directly over your head. If you can’t do that comfortably, your shoulders are out of place.

Slumping shoulders will pull the rest of your spine out of order, simply because you’ve got the combined weight of your head and upper trunk pulling down. To avoid the slump, make sure when you sit, your buttocks sits far back in the chair, and roll your shoulders one at a time back, and down.

Your monitor or laptop needs to be at eye level or slightly above eye level. This will keep your head in the correct position, above your should with no tilting. Watch your head position, and try to keep the weight of your head directly above its base of support – the neck. Maintain your thoracic spine, by keeping the shoulder blades retracted; which means back and down.

How to Avoid Computer Vision Syndrome:

Eyestrain is an issue that affects anyone who looks at a computer screen all day. It has plenty of short term symptoms like dry eyes, blurred vision, headaches, and more.

Adjust the monitor’s position so that is 50-80 centimeters away from your eyes, with the top of your monitor at eye level. For most of us, that means you will need to raise your monitor by using a riser, or a stack of books.

An work space with too much light can create monitor glare that quickly tires your eyes. Turn off the over-head fluorescent lights and make sure that your light source is never directed behind or in front of your screen. Use indirect lighting such as a floor or desk lamp.

Use the 20-20-20 rule: Every 20 minutes, find an object about 20 feet away, and stare at it for 20 seconds; this will exercise your eyes and give them a break from your monitor’s screen.

Remember that the best thing you can do for yourself at work is to keep moving throughout the day!

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