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.

15 Tips for a Healthy Year

It's the New Year, and it's also time for a flurry of resolutions. You're probably thinking about how you can become healthier, be more pain-free, and move better than you do right now.

Great thought! To help you along, here are 15 tips to get you healthy this year:

1. A gradual, personalized exercise program that takes into account your anatomy and physiology is important. Your physical therapist can conduct an evaluation and assist with this.

2. Make yourself accountable to someone other than yourself. Log your exercises (either at home or at the gym) in a journal and inform your physical therapist about your progress.

3. Self-confidence is critical. Believe in yourself and your ability to become stronger, healthier and more functional. If you think you can, then you CAN!

4. Visualize yourself as being stronger, with increase energy, as if you already achieved your goals. Positive expectations of health, vitality and energy are helpful to improve your health and well being.

5. Drink plenty of water. Hydration is important for your blood, kidney, and joints.

6. Always seek qualified help. Expert supervision provided by a physical therapist is important, especially if you are recovering from injuries or medical conditions.

7. Be aware of what you eat. Fat has twice the caloric density of carbohydrates and protein. So limit your fat intake and consume a balanced diet containing lean protein, whole grains, fruits and vegetables.

8. Get into the habit of reading nutrition labels at the grocery store. Not all foods are created equal. Make a conscious decision to shop for natural foods and increase the variety of foods you consume. Most individuals have the same food habits. Deviate from your 'regular diet' and experience a world of fruits, vegetables, herbs and lean protein.

9. Never skip meals, especially breakfast. It is the most important meal of the day, so start your day right - with a healthy breakfast. It will get your metabolism going, and keep your appetite and blood sugar in check as the day progresses.

10. Find an exercise partner to help you stay consistent with your exercise regime.

11. Consistency is key - exercise at least 3-4 times a week.

12. Challenge yourself each week - gradual progression the only way to improve. Stay within the limits of pain. When in doubt, ask your physical therapist.

13. Make sure a 5-10 minute warm-up and a 5-10 minute cool-down are part of your home exercise routine. Don't forget to include stretching in the warm-up and cool-down to reduce the risk of injury.

14. Set specific goals for yourself (consult your physical therapist) and resolve to meet them.

15. Reward yourself for small victories, they are important milestones towards your 'larger goal'. Positive reinforcement is the best way to stay on track and reach your health and wellness goals.

New Year Resolution Mistakes To Avoid

Most individuals make some health-related New Year Resolutions (I will start exercising, lose weight, quit smoking, reduce alcohol intake, etc). Most people also face the same roadblocks. The good news is that all of these can be easily remedied.

There are three main reasons for failed New Year Resolutions and this is something we can help you with:

1. Absence of a structured plan of action (a firm, focused routine will help overcome this)

2. Low self-confidence (we help you by setting small, progressive goals and encouraging you with positive reinforcement and accountability)

3. Poor time management (we empower you to make the best use of your time, with a program personalized for your health and fitness needs)

Most Resolutions Fail Unless...
Did you know that a majority of New Year Resolutions end in failure? Manage your expectations. Remember that the road to health is a marathon, not a sprint to the finish line. Be patient and take progressive, sustainable steps towards your goal. Some examples for you to consider:

1. If you are planning to run a marathon, make sure you set a short term goal - walking/running 3-4 times a week.

2. If your resolution was to lose 15 lbs, a good first step is to avoid the morning bagel, cream cheese and coffee and opt for fruit and green tea instead.

3. Instead of depriving yourself from your favorite foods, resolve to eat a healthy combination of fruits, vegetables and lean meats, allowing yourself to indulge in your favorite foods once every other week.

4. Instead of "going to the gym to exercise", call health professionals like us and ask for an evaluation, so you can start a structured exercise program under the supervision of a physical therapist.

If one of your resolutions is to improve your health and wellness this year, then we look forward to serving you as your trusted physical therapists. We will set reasonable goals, hold you accountable and empower you with confidence by designing a structured, personalized exercise program. Such a program is engineered to improve your muscle strength, flexibility and endurance.

We look forward to working with you this year and will do everything we can to improve your health and well-being.

How Can a Chair Save Your spine?

In a 21st century office, work typically involves a lot of sitting in an office chair (usually in front of a computer).

Did you know that sitting actually puts more stress on your spine than standing?

To avoid developing lower back problems, it's critical to use an office chair that's ergonomically designed. What does ergonomics mean? It is the applied science of equipment design (in the workplace) intended to maximize productivity by reducing an individual's fatigue and discomfort. An ergonomic chair, for example, is one that supports your lower back and helps maintain good posture.

The big question is - How do we identify the ideal ergonomic office chair?

All ergonomic chairs are not built the same. Since every individual is built differently, it is best to look for a chair that can be easily adjusted in terms of chair height, armrest height and back inclination. There are many types of office chairs and no single chair is the best, but a few simple tips can save your joints a lot of discomfort. You are about to avoid the biggest mistakes most individuals make with chair selection. If you have any doubts, always speak with your physical therapist to help you find the right chair for your specific needs.

Five key factors to consider while choosing an ergonomic chair:
• Seat height. This should be adjustable. Depending on your height, this should be between 16 to 21 inches from the floor. When sitting, your feet should be flat on the floor and your thighs horizontal (or parallel) to the floor.

• Seat width and depth. Standard seat width is 17-20 inches. The depth (from the front to the back of the seat) needs to be enough so that you can sit with your back against the backrest with about 2-4 inches between the back of the knees and the seat of the chair. The forward or backward tilt of the seat should be adjustable because the right inclination can significantly reduce the strain on your lower back (call us to learn more)

• Backrest. The ideal backrest should be 12 to 19 inches wide. It should be able to support the natural curve of the spine. The more we sit, the more we tend to slouch. Therefore, proper lumbar support provided by your chair’s backrest is very important to help support your spine.

• Armrests. Office chair armrests should be adjustable. They should allow your arms to rest comfortably and shoulders to be relaxed. The elbows and lower arms should rest lightly, which means the armrests should neither be too high nor too low.

• Swivel. This allows you to easily rotate to reach different areas of your desk without straining your spine.

Picking the right office chair can help you avoid the agony of low back pain or neck pain associated with full-time desk jobs. Too much time at the computer or several hours a day on the phone can also put your spine at risk. To learn more about ergonomics and correct body mechanics, give us a call right away.

Here are some quick tips to help protect your spine while sitting on a chair:
• The backrest should support the curve of your spine and provide good lumbar support.

• The seat should be comfortable and allow your feet to rest flat on the floor or footrest.

• The armrests of your chair should be soft, allow your shoulders to relax and your elbows to stay close to your body.

• The chair should have a five-leg base with casters that allow easy movement along the floor.

Remember to take breaks when sitting for long periods at at time. Follow the 50-10 rule. For every 50 minutes of sitting at your desk, take a 10-minute break. Activities that involve standing or walking are always a good idea. Also, be sure to include some stretching exercises for your muscles. To determine the best stretches for you, talk to one of our physical therapists.

If you experience any discomfort from your current chair, take precautions to prevent serious injury. The following warning signs often result from extensive computer use or prolonged sitting at your desk and should never be ignored:

• Numbness, tingling or weakness in the arm, hands or wrist

• Shoulder pain

• Neck pain

• Headaches

• Low back pain

• Numbness, tingling or weakness in your legs

If you experience any of the symptoms mentioned above, talk to your doctor. As they say, prevention is better than cure and that's where we come in. Contact us today to learn about the most ergonomically designed seating options and protect your spine. We are here to help you determine the best seating options. The right chair can indeed save your spine.

And our winner is...



The winner of our "Be Our Back to Life Star!" contest is Mrs. Réjeanne Scullion, a patient at the Action Sport Physio West Island clinic.

"Alain, thanks to you and your wonderful team, I'm painlessly swinging like a 40 year old! Who says age is a handicap?"

Mrs. Scullion wins a $50 Action Sport Physio gift card.

Contest

Send us a short testimonial with a photo showing an accomplishment or a challenge you took up following your treatments. You could win an Action Sport Physio gift card.

We will also publish the big winner's picture and text in our Action-Reaction newsletter in the fall.

To participate, simply email us your photo and text to info@actionsportphysio.com before July 31st, 2011.