Victoria Public Health Knows That Loneliness Has A Genetic Link To Illness

Victoria public health knows that loneliness has a genetic link to illness and that lonely people are more likely to get sick and die young because it affects their immune systems, according to new research.

Scientist at the University of California looked at the DNA of isolated people and found that chronically lonely people have distinct patterns of genetic activity, almost all of it involving the immune system.

Much like the age old question which came first the chicken or the egg, the study does not show which came first – the loneliness or the physical traits. Study author Steve Cole, a molecular biologist at the University of California said: “This study shows that the biological impact of social isolation reaches down into some of our most basic internal processes – the activity of our genes.”

Victoria Public Health Knows That Loneliness Has A Genetic Link To Illness

Photo Credit: discovermagazine.com

American scientists used a “gene chip” to look at the DNA of isolated people and found that those who described themselves as chronically lonely had weaker immune systems.

Their findings were remarkable – All 22,000 human genes were studied and compared, and 209 stood out in the loneliest people.

“These 200 genes weren’t sort of a random mishmash of genes. They were part of a highly suspicious conspiracy of genes. A big fraction of them seemed to be involved in the basic immune response to tissue damage,” Cole said. (The report has been published in the journal of Genome Biology).

The findings suggest that the loneliest people had unhealthy levels of chronic inflammation, which has been associated with heart and artery disease, arthritis, Alzheimer’s and other ills. Victoria Public Health knows that loneliness has a genetic link to illness, so the first step is to start talking about how you feel and take steps to let people into your lives.

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Our Health Clinic Answers the Question, What is Chronic Back Injury?

Our health clinic answers the question, What is Chronic Back Injury?  A healthy back is straight, moves easily and is free of pain. When there is pain in any area of the back for a very long period of time, this is called chronic back injury, or chronic back pain.

The most common area for chronic back injury is the lower back; also called the lumbar spine.

Back pain is usually defined as either acute or chronic. Doctors may diagnose low back pain as acute if it lasts less than a month and is not caused by serious medical conditions. If the pain persists, it is considered chronic back injury, also called chronic back pain. This constitutes only 1% to 5% of back pain cases.

Our Health Clinic Answers the Question, What is Chronic Back Injury?
Chronic Back pain

Herniated discs are also a common source of back pain. Inside each disc is a jelly-like substance and 80% of the disc is water, which makes it very elastic. A disc does not contain any blood and relies on nearby blood vessels to keep it nourished. A herniated disc occurs when the cartilage between the vertebrae tears. As a result the cartilage and its contents will bulge out from between the vertebrae, often putting pressure on the nerves in the area.

How Common is Chronic Back Pain?

  • Almost 20 million (2 in 3) Canadians will have at least one episode of back pain in their lifetime.
  • 600,000 (1 in 50) Canadians will be disabled by it.
  • Chronic back injury occurs in both men and women.
  • It can affect people of any age, but older people are more likely to have chronic back pain.

Back pain is the most prevalent medical disorder in industrialized societies.

What are the Warning Signs of Chronic Back Injury?

  • If you have pain in the back that lasts for longer than a few days but less than a month this is called acute back injury.
  • If the pain lasts longer than month this is called chronic back injury.
  • The pain can be anywhere in the back. It can be in one area only or spread across a wide area.
  • Your back might be stiff and the muscles swollen. This combination of pain, stiffness and swelling is called inflammation.
  • Some injuries will cause muscles spasms in the back, and pain or weakness in a leg.

Back pain can develop anywhere from the neck to the lower spine. The pain can be localized or spread across a wide area and radiate from a central point. Muscle spasms may occur at the site of the pain. Some people also get pain or weakness in a leg as a result of back injury.

What causes Chronic Back Injury?

  • Many times the cause of chronic back injury is not known.
  • Poor posture is the most common cause of back pain.
  • Injury due to lifting heavy objects is also a frequent cause of back pain.
  • Being overweight and not exercising enough can increase your risk of back injury.
  • If your back is weak you can get back pain when you get upset or feel stressed.
  • Some types of arthritis can cause chronic back pain.

How to avoid Chronic Back Injury;

  • Be kind to your body. After doing heavy work, or doing the same task over and over, stop and rest.
  • Use your back, arms and legs in safe ways to avoid putting stress on joints.
  • When you lift a heavy item keep it as close to your body as possible. Keep your back straight and use your legs to do the lifting.
  • Use helpful devices such as a cart to carry your grocery bags.
  • Maintain a healthy weight to avoid putting extra stress on your joints.
  • Be aware of your posture and be sure to stand and sit straight.
  • Wear proper walking shoes that support your feet and help keep your back and legs straight.
  • Sleep on a firm mattress and support your neck properly with pillows. Do not sleep on your stomach as this can strain your neck.

Receiving regular maintenance treatments from your health practitioner is a great preventative measure; so when our health clinic answers the question, What is Chronic Back Injury? You will already know how to avoid this condition.

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Physiotherapy can help to improve balance and prevent falls | physiotherapy victoria bc

Yes, Physiotherapy can help to improve balance and prevent falls.

It’s the time of the year in Victoria that brings challenges to those who have balance and mobility issues: there could be ice or snow or puddles on any particular day.  And with the shorter, colder days, many people’s overall fitness declines because they are not able or not motivated to get outside and move around.  All of these elements combine to increase the likelihood of sustaining an injury from a fall.  Of course a physiotherapist can help to treat any of these injuries, but a physiotherapist can also help to prevent falls from happening in the first place!

According to a recent study by Muir et al, over twenty risk factors for falling have been identified, but there are five major factors, with an increased number of these risk factors exponentially increasing the risk of falling:

  1. A history of recent falls
  2. Functional lower extremity strength: the ability to stand up from a seated position in a chair without using the chair arms
  3. An unsteady gait
  4. Impaired balance
  5. Taking four or more prescription medications

rehab clinic victoria bcThe physiotherapists at Diversified Health are trained to assess joint mobility, muscular strength, balance and gait patterns.  Part of their assessment is to identify deficits and come up with a program to improve such key issues as quadriceps and gluteus (thigh and buttock) strength. They will advise you on which specific strength, mobility and balance exercises would be most beneficial for you, and will make suggestions on functional ways to work on these exercises at home or at the gym, with safety being the top priority.

At Diversified Health, some specific exercises you might be shown include wall squats, bridging, or outer hip strengthening.  You might use tools such as balance boards, BOSU balls, the Vibe machine, and various other cardio or weight equipment.

If you are considering using a mobility aid such as a walker or a cane, we can help you decide which one is right for you and how to properly adjust it.   If you would like to stop by the clinic, the practitioners would be happy to give you a free assessment of the fit of your cane or walker.

Our physiotherapists also educate regarding footwear, posture and general activity / exercise, and help you come up with a plan to incorporate all three kinds of physical activity: strength and balance exercises; endurance exercises; and flexibility exercises.

Physiotherapy can help to improve balance and prevent falls | physiotherapy victoria bc, so please call Sandra Hardy at 250-382-0018 and book your free assessment.

Researched and written by Sandra Hardy M.P.T.

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Boot-Camp Workout for Women you can do at Home | rehab victoria bc

Finally a Boot-Camp workout for women you can do at home!

Start by jogging for two to three minutes to warm up, then start with the first exercise in Round 1.  Do as many reps as you can in 30 seconds, rest 10 seconds, then continue until you’ve completed each exercise for 30 seconds in the order shown.  Rest for a minute, then do the exercises in Round 2. Rest for another minute, then repeat the entire sequence so you’ve completed two sets of each round.

Boot-Camp Workout for Women you can do at Home | rehab victoria bc

Photo Credit: dli.ro

Round 1:

Squats – With feet hip-width apart, bend your knees to 90 degrees, keeping your chest upright. Return to standing.

Pushups – Place hands wider than shoulder-width apart and lower your chest to the floor.

Bicycle Crunches – Lie on your back, hands clasped behind your neck. Bring your right elbow toward your left knee while straightening your right leg, raised six to eight inches above the floor. Alternate sides.

Jumping Jacks – Raise your arms out to the sides & above your head; at the same time, jump up & spread your feet wide. Reverse & repeat.

Back Extensions – Lie facedown with your arms at your sides and slowly raise your head, shoulders, and chest off the floor.

Round 2:

Walking Lunges – Step forward with your right leg and bend your knees to 90 degrees. Move forward as you alternate legs.

Squat Jumps – Do a squat, then jump as high as you can while throwing your arms up into the air, landing softly right into another squat.

Close-Grip Pushup – Place hands side by side, thumbs touching, and lower your chest to the floor.

Standing High-Knees – Jog in place, quickly alternating bringing your knees up toward your chest.

Mountain Climbers – From a pushup position, quickly alternate bringing your knees toward your chest.

Boot-Camp Workout for Women you can do at Home | rehab victoria bc – This boot camp is designed by trainer Laurel Blackburn from Womens Health Magazine.

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Natural Health Practitioner Recommends Superfoods that Detoxify

The beginning of the new year is when many of us will start a detox program; but if doing a detox is not your thing, our natural health practitioner recommends superfoods that detoxify and that you can easily add into your daily life.

Natural Health Practitioner Recommends Superfoods that Detoxify

Photo Credit: celynnerasmus.com

Avocados—lower cholesterol and dilate blood vessels while blocking artery-destroying toxins.  Avocados contain a nutrient called glutathione, which blocks 30 different carcinogens while helping the liver detoxify synthetic chemicals.

Beets—contain a unique mixture of natural plant chemicals and minerals that make them an excellent overall body cleansers.

Cranberries—have powerful antibiotic and antiviral substances to help the body cleanse harmful bacteria and viruses from the urinary tract.

Flaxseeds and Flaxseed Oil— are loaded with essential fatty acids, that are essential for many cleansing functions and maintaining a healthy immune system. The health of every cell in your body is dependent on getting adequate amounts of essential fatty acids.

Fresh Garlic—helps cleanse harmful bacteria, and viruses from the body, especially from the blood and intestines. It also helps cleanse buildup from the arteries and lowers blood pressure. Garlic has anti-cancer and antioxidant properties that help detoxify the body.

Lemons— are the perfect liver detoxifiers. Fresh lemon juice contains more than 20 anti-cancer compounds and contain high amounts of vitamin C, a vitamin needed by the body to make a substance called glutathione; which reduces the likelihood of negative effects from environmental chemicals. Vitamin C and other antioxidants found in lemons are integral to ward off cancer, fight the effects of pollution and cell damage.

Seaweed—could be the most underrated vegetable in the Western world. Studies at McGill University in Montreal showed that seaweeds bind to radioactive waste in the body so it can be removed. Seaweed also binds to heavy metals to help eliminate them from the body.

Diversified Health’s natural health practitioner recommends superfoods that detoxify and can also set up a personalize workout program to fit your health needs.

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Victoria Health Clinic can Diagnsois Tennis Elbow

Victoria Health Clinic can diagnsois Tennis Elbow, but first, what is Tennis Elbow.  Tennis elbow is an inflammation, soreness, or pain on the outside of the upper arm near the elbow.  The medical terminology for this condition is lateral epicondylitis.

Tennis elbow is caused when the muscles in your forearm known as tendons (they are attached to the bone on the outside of your elbow) are used repetitively.   Over time small tears develop in the tendon and this can lead to pain where the tendon is attached to the bone. A good example of this is playing tennis or other racquet sports; although any activity that involves repetitive twisting of the wrist can lead to this condition!

tennis elbow, diversified health clinic,

Photo credit: Tennis Elbow racquetsports.org

The symptoms that are associated with tennis elbow are a weak grasp, elbow pain that gradually worsens and a radiating pain from the elbow down to the wrist when grasping or twisting.

Diversified Health’s treatment plan for tennis elbow is a combination of Shockwave therapy, and Graston Instruments .  The practitioner will also assign specific exercises to stretch and strengthen the muscles of your forearm.

Patients can assist in the treatment by avoiding the activity that caused the symptoms for several days; apply ice 2 -3 times a day to help with inflammation, as well as taking an anti-inflammatory such as Traumeel.

Be sure to ask your practitioner about any changes you can make to your work environment, technique or sport’s equipment that you are currently using.

Victoria Health Clinic can diagnosis tennis elbow, and provide treatment so please give us a call at 250-382-0018 to find out more information!

 

 

 

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Natural Health Practitioners Get Their OM on!

Starting in February, the natural health practitioners get their OM on at Diversified Health Clinic. They are showcasing the benefits of meditation during weekly evening drop in classes.

Meditation is designed to bring our mind to a peaceful state.  If our mind is peaceful, we will be free from worries and mental discomfort and so will experience true happiness and relaxation. One component of meditation is using a mantra.

The sound OM is considered to be the mantra of all mantras.  This is the primeval sound from which all other sounds emerged. The sound OM can also be used during a yoga session.

Can chanting OM help in our daily lives?

Natural Health Practitioners Get Their Om on

The answer is yes, and here are some of the  physical and mental benefits to practicing your mantra.

Your body will experience a calming effect caused by  the regulated, slowed-down of your breathing.

It will help attain the first stage of meditation by drawing your attention from the outside world into looking inward.

The chanting of OM is a pleasant, harmonic sound massage for the chest, belly, spine, and head which helps to improve organ function, concentration and other brain functions.

The end result is a feeling of well-being, peace, and harmony

The OM when sung sounds like A-O-U-M.

Starting February 6th and continuing until March 12th please drop in and join the natural health practitioners get their OM on at Diversified Health Clinic.

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How Do You Handle Stress? | victoria health services

How Do You Handle Stress? | victoria health services. Traffic jams, paying bills, & deadlines are some of the unpleasant or challenging situations that create stress in our lives. So why is it some people deal with stressful situations better than others? The answer is complex and includes many factors from genetics to weather condition.

Nearly one in three people view their lives moderately to severely stressful, and more than 50% felt that stress had a moderate to severe impact on their health problems.  Communicating with your health practitioner about dealing with stress is the starting point, and you might be surprised to find that your health practitioner is full of sound advice on ways to effectively deal with stress in your life.

How Do You Handle Stress? | victoria health services

How Do You Handle Stress? | victoria health services

Stress is a fact of life. It can come from any life change or unexpected event, even a happy one such as a promotion. You need a certain amount of stress to keep you focused and motivated, but when the stress level gets too high, it has the opposite effect – you feel upset and have trouble concentrating. If this continues over the long term, it can increase your risk of health problems including heart disease, depression, infections and sleep problems.

That’s why it is so important to learn how to cope with stress. Everyone responds to stress in their own way. There is no “right” way to handle stress – you need to find out what works for you.

Take our quiz to find out how you handle stress.  Choose the answer that fits you best.

In a stressful situation, what are you most likely to do first?

a) Deal with my feelings about the situation first.
b) Analyze the situation and deal with it right away.
c) Do something unrelated to the stressful situation to take my mind off of it for a while.

How do you act when you’re under stress?

a) I may get impatient, but I’m pretty much my usual charming self.
b) I’m an open book. You can see how stressed I am by the way I look.
c) I keep a stiff upper lip and hold it all in. The stress doesn’t show.

When you’re stressed, how do you relate to your friends and family?

a) I just want everyone to go away and leave me alone.
b) I want to talk to someone, but also need to be alone some of the time.
c) I really don’t want to be alone – I need to have people around me most of the time.

How do you treat yourself when life gets stressful?

a) I put my nose to the grindstone and push myself harder.
b) I may work a little harder, but I make sure that I still take care of myself.
c) I indulge myself in my favorite treats (food, shopping, cigarettes, alcohol, etc.)

When everything is changing around you, how do you react?

a) I try to stay in control of everything and keep things the way they used to be.
b) I go with the flow and adapt to the way things are now.
c) I don’t really care about the change – nothing I do has any effect on the way things are.

Have you noticed any of these signs of stress

Trouble sleepingFeeling irritable and defensive
Headaches Trouble concentrating or remembering
Tense, tight musclesAnxious, jittery, or nervous feelings
Crying or feeling like I want to cryAvoiding social situations
Sweaty palms, dry mouth, or difficulty breathingActing more rude or impatient
Upset stomach, diarrhea, or constipationHaving trouble making decisions
Frequent colds, viruses, or infectionIncreased use of alcohol, drugs

Answering yes to questions A, B or C.

(a) You have trouble expressing your emotions. You need to find some outlet that will help you deal with stressful situations.
(b) You deal with stress in a healthy and productive manner.
(c) You are feeling helpless (nothing you do will make any difference).

How to handle stress

Having stress is not necessarily bad, but you need to be aware of your sources of stress and have a way to cope.

Take care of yourself

  • Exercise at least three times a week. Exercise can relieve tension and put you in a better mood. The body makes “stress hormones” that can lead to health problems if they are allowed to build up. Exercise helps bring stress hormones back to normal levels.
  • Eat well. Good nutrition can improve your mood and your ability to handle stress.
  • Get enough rest, but don’t stay in bed to avoid problems; you’ll just end up with more stress.
  • Try to avoid using caffeine, cigarettes, or alcohol as a way of dealing with stress. These may make you feel better for a while, but in the long run, they will cause you more stress than they’re worth. They can also lead to health problems.
  • Be sure to schedule some “quiet time” for yourself. Use this time to do something you enjoy, such as reading or listening to music, and don’t let anything intrude on it.

Talk to a friend, family member, or health practitioner; even if you like to deal with your problems alone, don’t let yourself become isolated.

Simplify your life by setting priorities for yourself. Organize your time so that you spend it on what is most important to you, and learn to say “no”.  Don’t try to do everything yourself, and if someone else can do it, then delegate!

When to check with your health practitioner:

If you have any of these symptoms, [ Depressed mood,  sleep problems,  major difficulty concentrating,  loss of interest and pleasure,  unexpected weight loss or gain,  heartbeat that is fast or erratic,  chest pain,  feeling of worthlessness or guilt,  or even thoughts of death or suicide] talk with your health practitioner,  you may be suffering from a more serious medical condition.

How Do You Handle Stress? | victoria health services

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To B or Not to B, that is the Supplement

b12These days, you simply can’t eat enough food to obtain all of the proper nutrition you need due to the fact that our soils have been depleted, or it may be difficult to find enough locally grown produce to fulfill our needs. You know that supplements are beneficial, but do you know the key questions to ask yourself about buying the right vitamins, minerals and other nutritional supplements?

For example, are you sure that the echinacea product you’re taking is the correct species of the plant? The correct portion of the plant? Processed to provide optimum bio-availability? Are you sure those coenzyme Q10 capsules contain COQ10 and not just a mixture of riboflavin and folic acid which looks just like COQ10?

Wide price differentials exist among particular nutraceuticals, and one reason can be differences in the quality of the raw material between manufacturers. There’s natural diversity in the genetics of the plant that have a long-term impact as to the final quality of the packaged product. Some plants may have high levels of active ingredients, while others may have none.

Vitamin B for instance, supports healthy cardiovascular an nervous system function, as well as the ability to boost energy levels.  But what brand, what dosage and when should it be taken are questions that you should be asking before taking any nutraceutical supplement.

If you’re unsure about the quality of the vitamins, minerals and/or supplements you are taking, ask for suggestions or recommendations by your health care practitioner.  The practitioners at Diversified Health Clinic use only the highest quality nutraceuticals.

Remember, if you ever have any questions or concerns about your health, talk to us. We’re here to help, and enjoy participating in your life long good health!

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Victoria Clinic Encourages Exercise to De-Stress

Keeping up with a fitness program this time of year can be a challenge, and that’s why a Victoria clinic encourages exercise to de-stress. 

One of the best ways to deal with the stress is through physical activity, and one of the easiest ways to accomplish this during all the hustle and bustle is by simply walking. Besides the well documented health benefits, the beauty of walking is you can go at your own pace, and you can do it anywhere.

Once you are ready to hit the road (or the trail, treadmill or track) how do you make the most of your walking workout? Here are some practical tips for getting maximum aerobic, strength, postural and conditioning benefits from your walking program.

 

Victoria Clinic Encourages Exercise to De-Stress!

Victoria Clinic Encourages Exercise to De-Stress!

1. Warm up First, Then Stretch. Start by walking for just seven to 10 minutes (wear a watch) and then do a few gentle stretches. Your muscles will stretch better if you’ve warmed them up first. The first minute is as important as the ninetieth minute.

2. Take Short, Quick Steps. By taking short, quick steps, rather than long strides you will work your “glute” muscles (in your buttocks) as you log miles.

3. Practice the Heel-Toe Roll. Push off from your heel, roll through the outside of the foot, and then push through the big toe. Keep the other toes relaxed. (This takes practice.)

4. Squeeze Your Glutes. Imagine squeezing and lifting your glutes up and back as if you were holding a dollar bill between them! This will strengthen your low back muscles.

5. “Zip up” Your Abs. During your walk, imagine you’re zipping up a tight pair of jeans. Stand tall and pull your abdominal muscles up and in. You can practice this even when you are not walking.

6. Pump Your Arms. Imagine you are holding the rubber grips of ski poles in your hands. Stand straight, drop your shoulder blades behind you and push back your elbows with each step. Keep your arm movements smooth and strong.

7. Keep Your Chest Up, Shoulders Back. Use your walk as an opportunity to practice good posture. Imagine someone dumped ice down your back. That’s the feeling you want to have as you hold your chest up and shoulders back.

8. Keep Your Head Up. Look about 10 feet ahead of you. Imagine that you’re wearing a baseball cap and have to look up just enough to see the road. This keeps your neck aligned properly.

9. Smile and Have Fun. Learning these techniques takes time and concentration. Be patient and enjoy your workout. Dress comfortably, find a partner or wear a headset and listen to music you love. If you’re walking outdoors, vary your routine. Remember the importance of the “warm down”. The warm down is aimed at gradually returning the body to its resting state. This will help to prevent muscle stiffness and the onset of muscle soreness that can follow a training session.

10. Practice “Mental Fitness”. Don’t replay the problems of the day while you walk. Try to maintain a state of relaxed awareness by paying attention to your breathing and noticing how your body feels. Visualize yourself getting healthier and stronger.

Consistency is the most important part of your walking workout. The more committed you are to walking all or most days of the week, the healthier you’ll be.  So get moving and remember that the Victoria clinic encourages exercise to de-stress!

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