Can Physiotherapy Train Your Brain?

We exercise to keep our bodies fit, but did you know that exercise can also train your brain? You have likely heard of the effect of endorphins on your mood, and you probably know that you feel better after exercising. Exercise can improve clarity, increase brain function, and possibly stimulate the formation of new brain pathways by restoring and stimulating nerve cells, called 'neurons'.

Mental exercises can keep you alert, and must be accompanied with physical exercises for best results. Exercise helps improve circulation in your cardiovascular (heart), pulmonary (lungs) and nervous (brain and spinal cord) system.

The Mind-Body Connection

As one grows older, the human brain starts to lose nerve cells and this can result in varying degrees of mental decline. Exercise is one of the most effective ways to challenge your nerves. Your brain function is improved through mental stimulation as well as through physical exercise. The inevitable mental declines often associated with the aging process can be minimized with a well-designed exercise routine.

Exercise triggers communication between (and blood circulation to) brain cells, which interact with other parts of the nervous system. The processing system of the brain is challenged during workouts, as certain chemicals such as adrenaline are triggered. 

Regular exercise can help keep brain cells healthy and functioning properly. An active lifestyle can improve mental focus, accelerate the healing process for patients with brain or nerve injuries and can reduce the risk of dementia as we grow older.

There is a strong correlation between physical exercise and good mental health as people age. Individuals who stimulate their nervous system through exercise tend to function at a higher level physically and mentally.

Physical Activity and Brain Training

Exercise at low to moderate levels is best for training the brain. Very intense workouts can leave you exhausted physically and mentally. Ideally, you need at least half an hour of moderate exercise 3 times a week. Longer sessions may provide added benefit. You can also consider shorter, more frequent exercise during the day.

Moderate activities like brisk walking, hiking, biking, and swimming are beneficial, as are calming activities like yoga and deep breathing exercises. Your physiotherapist will help you determine what's best for you.

If you want to maintain mental acuity well into advanced age, contact your physiotherapist to learn more about how exercise therapy can help train your brain. Physical activity can help ready the brain for new information, leading to increased interest, improved attitude, and better learning outcomes.

How to rake leaves without hurting yourself

Raking and collecting leaves is good physical exercise which helps to reinforce muscles, improve posture and reduce the risks of certain pathologies such as osteoporosis. Although pleasant for some, raking leaves is vigorous activity which causes many injuries treated in our clinic. Raking involves repetitive movements and tireless work combining bending, reaching, twisting and carrying over a long period of time.

To prevent this activity from becoming a burden, injuries and overworking the muscles, here are some tips you should follow.

• Change your heavy old rake for an updated ergonomic version. Look for a light-weight rake with a bent shaft and a padded handle.
• Warm up and stretch out your muscles.
• Keep your back straight, your neck muscles relaxed and keep your elbows slightly bent and close to the side of your body.
• Face the pile and rake the leaves towards your body, in a front-to-back motion.
• Do not rake on wet ground while leaves are heavy and slippery!
• Regularly change the positions of your hands on the shaft of the rake; while simultaneously changing your forwardly positioned leg with the back in order to prevent muscular aches and distribute the work more evenly.
• Take frequently breaks in order to avoid becoming tired, which could cause you over-compensate also causing injuries.
• Do not bend at the waist when you fill the bag instead bend your knees and do not fill it excessively. Also bend your knees when you raise the heavy bags and do not use your back.
• Wear shoes adapted to the work to prevent falls.
• Finally, if you already suffer from back pain, elbow pain, or any other injury, this kind of seasonal work can worsen your situation. Get your kids involved or hire your young neighbour to do the work if necessary. It is a small investment which will prevent injury and several treatments of physiotherapy.

Written by Dominique David

The Healthy Living Formula

Healthy living involves discipline and a strategic approach towards exercise and nutrition. It requires small, consistent changes every day to increase your metabolism and fuel your body with the right types of nutrients.

Here are some simple ideas to help you live a healthier life:

• Take frequent breaks when sitting for long periods of time. Avoid staying in one position in front of your computer or television. Change positions at frequent intervals so you're not sedentary all day.
   
• Get on your feet and move an hour or two a day to decrease cholesterol levels and reduce blood pressure. Moving around gets your blood flowing and your body working. 
   
• When you're on the phone, try to walk around while you're talking. 
   
• Park further away from your destination so that you will be required to walk a little bit more than usual. 
   
• Get a good night's sleep (at least 7 hours). Your body relies on rest to rejuvenate and heal itself. 
   
• Eat only when you truly feel hungry or consume small portions every 2-3 hours instead of 3 large meals. 
   
• Drink plenty of water. 
   
• Cut down on smoking and drinking. 
   
• Relax with a regular routine of yoga and meditation. 

Nutrition for Healthy Skin 

Nutrition plays an important role in helping maintain and improve skin tone. Smooth and healthy skin is a sign of good health. The phrase "you are what you eat” holds true as far as the health of your skin is concerned.

The following foods will facilitate healthy skin: 

• Antioxidant-rich foods. Antioxidants play a key part in the prevention of diseases like heart disease and cancer. Some of the foods in this group include blueberries, cranberries, strawberries, plums and apples. 
   
• Foods rich in vitamin E. Vitamin E protects against cardiovascular diseases by defending against plaque formation in the arteries. Some of the foods that are rich in vitamin E include peanuts, almonds, hazelnuts, spinach, broccoli, kiwi, mango and tomatoes. 
   
• Selenium-rich foods such as fish, Brazil nuts, liver and sunflower seeds help to keep the skin fresh and looking youthful. 
   
• Foods rich in beta carotene. Some of the foods that are rich in beta carotene include hot peppers, kale, carrots, sweet potatoes and spinach.

Most of these foods can easily be found in your local grocery store and there are many ways to introduce them in your diet. Please remember that all foods should be eaten in moderation, and it's best to combine healthy foods with an exercise program for best results. A physical therapist can help you with an exercise program that compliments a healthy nutrition program.

Stress Management with Exercise 

Stress is a part of day-to-day life, but the manner in which you handle your stress is a key factor. Stress management is the best way to minimize strain on your cells and live a healthy life.

Stress is a normal psychological and physical reaction to the increasing demands of life. At some point, everyone experiences stress. If you are uncertain about how to handle stress, begin with a positive mindset. Surround yourself with family and qualified health professionals. A physical therapist can provide support, expertise and design exercise programs (muscle relaxation techniques, for example) to help you deal with stress.

Learn to relax physically and mentally. A massage can help you release muscle tension, and it's best to ask your physical therapist if a massage is right for you. In many cases, this can help reduce stress, leaving you relaxed and rejuvenated. A massage is just one component of stress release and it can be used in addition to full body strengthening and relaxation program.

Call us for an appointment and we'll quickly get you on the road to a healthy and stress-free lifestyle.

Preventing Back Pain: Tips for New Moms

Complaints of back pain by pregnant women are common. Usually, the pain diminishes within two weeks after delivery. But back pain may return as you begin lifting and carrying the infant on a daily basis. As the infant grows, the weight load increases and back pain can result.

Caring for an infant puts stress on your back. Initially, you may be lifting the 7- to 10-pound baby up to 50 times a day. By the time the child is a year old, you are lifting and carrying 17 pounds. Two years later, you will be lifting a 25- to 30-pound child.

Here are ten ways that new mothers can help reduce their risk of injury and back pain. Many of these tips also work well with new fathers!

Begin exercising soon after delivery to restore muscle tone to the abdominal and back muscles. While the baby is napping, take 10 minutes to do stretching exercises on the floor each day. This will help restore hip and back flexibility.

• Try to return to your normal weight within six weeks after giving birth.
• Do not stretch your arms out to pick up the baby. Bring the baby close to your chest before lifting. Avoid twisting your body.
• To pick up a child from the floor, bend at your knees-not at your waist. Squat down, tighten your stomach muscles and lift with your legs.
• Remove the high chair tray when you are trying to put the baby in or take the baby out of the high chair.
• When lifting the child up out of the crib, put the crib side down and pull the child toward you. Do not bend over the crib side and lift the baby over the top.
• Consider using a "front pack" to carry the baby when you are walking.
• Do not carry a child on your hip; this overloads the back muscles.
• To avoid upper back pain from breastfeeding, bring the baby to your breast, rather than bending over the baby. While you are nursing, sit in an upright chair rather than a soft couch.
• Do not stand outside the car and try to place the child in the car seat. Kneel on the back seat as you place the baby into the car seat. Consider trading in your sporty two-door model for a four-door vehicle, which will make it easier for you to place the child in the car seat.
• If you had a Caesarian-section (C-section) delivery, wait six weeks or until you get the permission of your obstetrician before you begin exercising. Additionally, the risk of back pain is greater among young, overweight women.

Created by: Melissa Rachiele (Action Sport Physio West Island)

Sweet Dreams

The frantic deadlines and crazy schedules of modern life make it difficult to unwind and relax. This can affect your sleep patterns. We spend a third of our lives sleeping, and sleep is the more restorative of all activities, yet it's among the most neglected.

Take a moment to evaluate your sleep habits and ask yourself the following questions. Do you:

• Go to bed at different times every night

• Have difficulty falling asleep

• Depend on alcohol, medicines or sedatives to fall asleep?

• Snore loudly

• Experience sleep interruptions, tossing and turning

• Wake up tired and restless, possibly with a headache

• Doze off at work

Some of the symptoms above may indicate sleep apnea (breathing that is blocked or partly blocked during sleep). Obstructive sleep apnea is largely undiagnosed (and potentially dangerous) because most individuals don't even realize they have a sleep disorder (unlike an insomniac who stays up all night). According to the Public Health Agency of Canada, over one in four Canadian adults (26%) was at high risk for having obstructive sleep apnea.

The Hidden Link Between Metabolic Syndrome and Sleep

Researchers at the University of Pittsburgh have discovered a link between sleep and metabolic syndrome, which is a combination of factors that includes heart disease, diabetes, and stroke. If you have a sleep disorder, it is likely that your body is producing higher levels of stress hormones, which can cause high blood pressure, high blood sugar, low "good" cholesterol, high triglycerides, and excess belly fat.

How much sleep do you really need?
There's no set number, but most adults need seven to nine hours a night; others manage just fine with six to seven. It's even possible to get too much sleep, because spending too much time sleeping may indicate depression or chronic fatigue syndrome.

Problems with the quantity or the quality of your sleep may not be obvious, but will silently take their toll on your body. A key indicator of good sleep is your willingness to get out of bed (do you wake up alert and refreshed?) along with your energy level (are you irritable, sleepy or tired?) during the day.

Sleep Strategy

• Gentle, restorative stretching and controlled breathing as instructed by your physical therapist can help you relax and reduce muscle tension. This will put you in a better state of mind before you go to bed.

• Excess weight may contribute to sleep disorders. A physical therapist can also assist you with a safe, effective weight loss program and a regular exercise program designed to relieve muscle tightness and increase flexibility, which will assist you to sleep better.
• Eliminate caffeine and soda before bed time (the earlier in the day you can cut these out, the better). Depending on your caffeine fix, you may need to eliminate them around lunch time.

• Avoid heavy meals before bed time. A combination of healthy carbohydrates and protein during dinner team containing tryptophan, an amino acid that converts to sleep-promoting serotonin in the body is beneficial. You may want to consider whole wheat pasta, fresh vegetables and parmesan cheese, yogurt sprinkled with cereal, milk and graham crackers etc. For best results, consult a nutritionist for advice about which foods can facilitate (and may adversely affect) your sleep habits.

• Your body needs to cool to a certain temperature to reach a sound state of sleep, so if you tend to take a hot bath right before bed time, you may want to do it sooner (right after you get home from work). Cooling your bedroom before bedtime is also a good step.

• Your bedroom must be as quiet as possible. Consider soothing music, ear plugs to buffer unwelcome sounds.

• Switch off all lights in your bedroom. Dim the lights before bedtime if possible, since this is a biological trigger to 'wind down'. It's unlikely that you will go from the bright lights of a computer or the television to sound sleep since your body is in a 'daytime' mode. Installing dimmers in your bedroom and other rooms is valuable because your body needs darkness to unwind and relax.

• Leave all thoughts of work and all to-do lists outside the bedroom. Ban televisions, computers and cellphones from your bedroom, since your body is cued to respond to these devices even if they are in vibrate/silent mode. Resist the urge to use your cellphone as an alarm clock (you may want to switch it off completely) and get an alarm clock with a soothing, relaxing wake up reminder.

Consult your doctor if you want to reduce your dependence on sedatives and alcohol to fall asleep. Contact your physical therapists to help you with a stretching routine, deep breathing exercises and weight loss programs.