Tips for Avoiding Stress and Strain While Working at Your Computer Did you know that working at a computer for long periods of time can cause strain to your body? Spending significant amounts of time on the computer is normal in today’s world, though. Working adults and school children use computers for extended periods every day, and they may be putting their health at risk by engaging in some unhealthy habits. This is serious: A report published in 2015 in the Annals of Internal Medicine found an association between sitting for long periods and a greater risk for deleterious health outcomes — even for those who engaged in regular exercise! Thankfully, it is possible to develop healthier habits that reduce the risk of spinal stress and strain. Here are some practical tips you can start right away to help incorporate healthy habits at work. Set Correct Chair Height While sitting at the computer, your forearms should be positioned at a right angle to the upper arms, which should hang comfortably at the side of your body. Adjust your chair height to ensure this 90-degree angle, but also consider the angle of your wrists — they should be kept straight while Read more…
You’ve probably heard of tennis elbow before, but have you heard of golfer’s elbow? Golfer’s elbow affects the forearm muscles. The muscles that attach from the wrist and go to the “funny bone” area of the elbow near the inner bump. These muscles are responsible for wrist flexion. In other words, they allow you to twist your wrist. The truth is you don’t have to play golf to experience golfer’s elbow. Anyone that regularly completes tasks that involve repetitive wrist flexion or forearm pronation (like swinging a golf club) can experience this problem. How do you know if you have it? Those with Golfer’s Elbow are likely to experience pain or tenderness near the funny bone or inner bump of the elbow, as well as some swelling. The pain may be persistent or just felt when the muscles are in use. Another common symptom of golfer’s elbow is reduced strength in grip, which is a major issue if you actually play golf! Here are some things you can do to help manage your symptoms and get rid of your Golfer’s Elbow: 1) Rest: I know, I know this may be difficult to hear for avid golfers. But if you are in Read more…
5 Reasons to Check out the Ottawa Health and Wellness Expo on Saturday, January 27th
It’s a new year, and with a new year comes new goals! Are you looking to improve your health, energy and vitality this year? If so, I highly recommend that you check out the 12th Annual Ottawa Health and Wellness Expo on Saturday, January 27th from 9 am – 5 pm at the Shenkman Arts Centre in Orleans. I founded the Ottawa Health and Wellness Expo twelve years ago as a means to connect health-conscious individuals with health and wellness resources in our community. Why should you check out this year’s event? No matter what your goals are this year, you’ll be sure to find the help you need from one of our over 120 exhibitors in the Be Fit, Eat Right, Think Well, and Go Green Categories. There really is something for everyone! Click here to check out our full list of exhibitors. I hate to toot my own horn, but we’ve got some pretty great keynote speakers. Lianne Laing former CTV Morning Live host is joining us to share her story at 10:30 am. Dr. Steven Geanopulos will be sharing his tools and tricks for keeping your brain healthy in injury, fitness and aging at 1:00pm. And last but Read more…
Tips for Having a Healthy Holiday Season!
The holidays are meant to be a time of great joy and cheer, but sometimes they can be downright stressful. Especially, when we aren’t planning enough time for ourselves. That’s why I wrote this week’s blog. While the holiday season will always be a little hectic, not sticking to your healthy habits can result in you feeling run down (or even worse…sick!) over the holidays. Here are a few tips to keep you working out and eating right this holiday! Tips for Working Out During the Holiday • Pencil it In. You are less likely to skip your workout if you make a point to pencil it into your calendar. Look over your plans for the holiday and figure out when and where a workout could fit in. • Keep it Short. You don’t have to run a marathon. Schedule a quick HIIT circuit or a walk with the family to keep your body moving. • Get the Family Involved. After all, there’s nothing like skating or tobogganing to get you in the holiday spirit. Tips of Eating Healthy During the Holidays • Try Your Best. Let’s face it, it’s hard to eat clean during the holidays. If you do happen to fall Read more…
We’ve all heard that milk makes our bones big and strong, but is it really the best source of calcium? In this week’s blog, we share some of the best sources of calcium and spoiler alert: milk isn’t on the list. But first, why is calcium important? Calcium is used to provide the rigid structure of your skeleton. Nearly 3lbs of your body weight is calcium and 99% of it is in your bones and teeth. What about the remaining 10 or so grams? That calcium is found in your nerves, muscles, and blood. Working with magnesium, calcium helps to enable proper nerve and muscle function. Calcium also assists the blood in clotting and helps maintain the right acid-alkaline balance. Dairy as a Source of Calcium For most people, calcium intake mainly comes from dairy sources such as milk, cheese, and yogurt. The bad news: dairy products are considered “poor sources of calcium”. Not only that, but under current industrial methods, cow’s milk is often riddled with bio-engineered hormones, antibiotics, and pesticides—all of which are bad for us and the environment. Calcium absorption from milk is about 32 percent whereas some leafy green vegetables have a calcium absorption rate of Read more…
1 in 6 Canadians over the age of 15 report suffering from arthritis. Are you one of them? Learn what arthritis is and natural ways you can prevent arthritis damage in this week’s blog! Signs & Symptoms of Arthritis • Fatigue • Joint pain & tenderness • Joint swelling • Joint redness • Joint warmth • Joint stiffness • Loss of joint range of motion What is Arthritis? To put it simply, arthritis is inflammation of one or more of your joints. It refers to hundreds of related conditions including: tendonitis, bursitis, osteoarthritis and rheumatoid arthritis. What Can You Do to Manage Arthritis, Naturally? The good news is there are natural ways to fight chronic inflammation and restore balance in your body. One way is to start including more anti-inflammatory foods in your diet. Foods like: Fresh Whole Foods (fruits, vegetables, whole grains, nuts and seeds) Omega 3 Fats (wild salmon, flaxseeds, walnuts, extra virgin olive oil) Green Tea Garlic Herbs (basil, chili peppers, curcumin, turmeric, ginger, parsley, rosemary and thyme) If you need extra help, try a natural supplement. Natural supplements are a safe and effective alternative to prescription and over the counter medications. Always choose a high-quality supplement Read more…
Did you know that at least 1 in 3 women and 1 in 5 men over the age of 50 will suffer from an osteoporotic fracture in their lifetime? Believe it or not, fractures due to osteoporosis are more common than heart attack, stroke, and breast cancer – combined! What are you doing to protect your bones? Keep reading to learn natural ways you can prevent osteoporosis! What is Osteoporosis, anyways? Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue. It causes your bones to become weak, brittle, and ultimately prone to fractures. It’s known as “the silent thief” because this bone loss happens without you even knowing. Certain things make you more susceptible to Osteoporosis. For instance: • Being a postmenopausal woman • Having a calcium-deficient diet • If you are a thin, petite woman • Smoking • Lead a sedentary lifestyle • Drink more than 2 alcoholic beverages a day • If osteoporosis runs in the family What can you do to protect yourself from the disease? Natural Ways to Prevent Osteoporosis There are a few easy things you can do to protect yourself naturally. In a nutshell, if you wish to decrease Read more…
Inflammation is the body’s normal physiological attempt to defend itself against foreign invasions and repair it from injury. This blog shares what inflammation is and how to reduce chronic inflammation naturally! Acute Inflammation When describing what inflammation is to my patients, I always explain that there are 2 types; the acute and the chronic. Acute inflammation is important, especially if we experience an injury or infection—it’s what promotes healing. Heat (calor), pain (dolor), redness (rubor) and swelling (tumor), best describe the classic inflammatory response. Acute inflammation occurs as a short-term response to harmful stimuli such as a cut, sprain or burn. Ever notice that a wounded area swells up and becomes warm? That is the body’s way of protecting the area as it begins to heal. Chronic Inflammation When inflammation persists over time it becomes chronic. Chronic inflammation is the body’s response to ongoing lifestyle stresses like: poor diet, lack of sleep, stress, and lack of exercise. It occurs when the injury is ongoing or a predisposed immune system fails at counter-regulation, contributing to the onset of many chronic illnesses. Without getting too technical, chronic inflammation can be explained as an insufficient dampening or excessive up-regulation by intracellular proteins, kind Read more…
With Canadian Thanksgiving coming up this weekend, I thought I’d share some thoughts on the topic of gratitude. Practicing daily gratitude holds many benefits. From lower our stress levels to increasing our happiness. Studies continue to show the tremendous power of giving thanks! Gratitude can be as simple as smiling or saying thank you. It can also be a more intentional practice, like taking time to jot down a few things that you are grateful for each day or practicing gratitude through daily meditation. Instead of giving thanks just one time a year, why not do it throughout? Here are 5 tips that I believe can help foster an attitude of gratitude all year long! Tip #1 – Use Gratitude to change your state of mind. When something isn’t going your way or someone upsets you, try to list 3 to 5 things that you are grateful for in that moment. It could be something as simple your kids being ready on time or a co-worker bringing you a cup of coffee. Focusing on a few good things will help put whatever annoyances or hardships you are facing into perspective. The best part – when you start thinking this way, Read more…
At some point or another we’ve all experienced the dreaded symptoms of a cold. You know, the sneezing, scratchy throat, runny nose, and fatigue that comes along with it. Though most of us are quick to blame someone else for our symptoms, there’s really only one person to blame: ourselves. Instead of being mad at your partner or coworker for spreading their germs, you should be upset with your immune system. Ultimately, a cold is our body’s way of telling us that our immune system isn’t strong enough. Hence why we’ve dedicated this week’s blog to sharing 5 Natural Immune Boosters! 5 NATURAL IMMUNE BOOSTERS 1) ZEN TIME. With Fall in the air and the holiday season fast approaching, things can get a little chaotic. Here’s the thing though, when it comes to health there isn’t anything more harmful than stress. Especially when it comes to colds. Stress weakens our immune system, making us more susceptible to colds and illness. It’s great to have a few plans or a couple of projects to tackle but give yourself some time to relax. Plan some zen time–your body will thank you for it! 2) WATER. Just because it’s getting cooler outside doesn’t mean Read more…