39 – Are We In A Second Covid19 Wave?

Summary

Written By Dr Malik

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As you may have noticed, Covid-19 cases in the province of Ontario and around the world are increasing once again. Daily counts have been increasing progressively since mid-August. Similarly, this phenomenon occurred during the 1918 pandemic, with the second wave starting about 4 months after the peak of the first wave.

There were a total of three waves during the 1918 pandemic. (Side note, I would recommend reading The Great Influenza, By John Barry if you are interested in learning more about the Spanish Flu). Given the recent increase in numbers, the question arises: are we facing a second wave?

There is no formal definition of what constitutes a wave, but you can think of infections going up and crashing down like waves of the sea. Rather than a linear progression, infections tend to spike up, then crash down, and repeat.

To get a glimpse of what could be in store for Ontario, it may be worthwhile reviewing what occurred in the Australian state of Victoria, which has a similar population to Ontario. Victoria recently experienced its second wave, with case counts reaching near five times the high of the first wave.

There is considerable lag time between becoming infected to developing symptoms. According to John Hopkins School Of Medicine, it can take up to two weeks for a person to become sick enough to get tested and their case counted. It can take additional time for more people to become infected, which can cause a delay in actual counts that reflect the total number of infections in a population. This can explain why the benefits of public policy measures may not be seen in case counts until weeks after they are implemented.

In conclusion, the current situation emphasises the need for continued adherence to safety protocols, such as handwashing, disinfecting, face covering and social distancing. With cooler months ahead of us, and flu season fast approaching, we must remain vigilant to help protect our population, especially those most at risk.

Thank you for listening to our podcast. To learn about our podcasts visit http://www.muscleandjoint.ca

Thank you for listening to our podcast and we wish you the best of health!

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38 – Seven Reasons To Stay Active During Covid19

Summary

See The Full Post Here: https://muscleandjoint.ca/seven-reasons-to-stay-active-during-covid19/

For many of us, reducing the spread of COVID-19 has meant long periods of isolation at home. This pandemic has disrupted our routines, shoving exercise to the bottom of our to-do lists. But we know that keeping your body moving is important, here are a few important reasons for you to stay active:

1) It helps relieve low back pain

All the sitting around during the pandemic hasn’t helped your back pain. Exercise, especially core strengthening, has been shown to be very effective in improving the function of your back1

2) It improves bone health

Current evidence shows that exercise can increase bone density and decrease the risk of falls and fractures in the elderly.1 Studies have also shown that exercise is comparable to medication in improving the day to day functioning of people with osteoarthritis.

3) It helps prevent obesity

Obesity is often linked to many life-threatening illnesses (e.g., diabetes or high blood pressure). There is strong evidence that exercise is important for preventing weight gain as well as keeping your weight stable after you’ve shed some pounds.1

4) It helps improve your mental health

Social isolation during this pandemic has made people feel anxious and stressed. Physical exercise can have a positive effect in the long-term management of psychological symptoms, including depression, anxiety, and chronic stress!1

5) It helps manage diabetes

Diabetes affects approximately 2.5 million Canadians, with over 200,000 cases being diagnosed every year.2 Researchers around the globe have all found that regular exercise, along with dietary changes, can help manage diabetes.1

6) It prevents your risk of cancer and cardiovascular disease

Cancer and heart disease are the leading causes of death in Canada.1 There is more and more evidence showing that exercise can help protect you from developing cancer in the colon, breast, uterus, and prostate.1 Studies have also shown that exercise lessens your risk of developing heart disease because it helps reduce the amount of fats and cholesterol in the body (both play a role in damaging your arteries).1

7) It can help improve brain health

Individuals who exercise regularly may have a decreased risk of developing dementia. It may also improve balance and function in individuals with Parkinson’s disease.3

Don’t let this pandemic slow you down. Improve your overall health by making exercise a part of your daily routine. If you want to learn more about managing your health with exercise, contact our clinic today for a free consultation! Ph: 905-593-1605

References

1 Pedersen BK, Saltin B. Exercise as medicine: evidence for prescribing exercise as therapy in 26 different chronic diseases. Scand J Med Sci Sports. 2015;25(S3): 1-72.

2 Public Health Agency of Canada. Diabetes in Canada: Facts and figures from a public health perspective. Date modified: December 15, 2011. Accessed September 22, 2017.

3 Paillard, Thierry, et al. “Protective Effects of Physical Exercise in Alzheimer's Disease and Parkinson's Disease: A Narrative Review.” Journal of Clinical Neurology (Seoul, Korea), Korean Neurological Association, July 2015, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4507374/.

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37 – Four Exercises To Avoid If You Have Back Pain

Summary

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Exercises to Avoid If You Have Back Pain

Physical activity is a great way to prevent and treat back pain – but did you know that some exercises can do more harm than good? To avoid putting too much strain on the joints, ligaments, and muscles in your back, here is a list of exercises to avoid, as well as some alternatives. Talk to your chiropractor to determine which exercises are right for you…

Number One: AVOID Superman back extensions

In this exercise, you begin by lying face down, simultaneously lifting your arms and legs off the ground and holding that position. Most people experience quite a bit of discomfort with this exercise, and research has shown that it creates the highest amount of stress to the joints of the low back. Instead, try the bird-dog. The bird-dog exercise is commonly recommended to strengthen and stabilize your low back without overloading your spine. Start on your hands and knees and engage your abdominal muscles with deep, steady breathing. Slowly lift and extend one leg behind you to hip level without tilting your pelvis. Raise and extend the opposite arm to shoulder level. Hold for ten seconds, then return to starting position. Repeat eight to twelve times, then switch to the opposite leg and arm. Be careful not to let your low back sag during this exercise. For beginners, try extending only one arm or leg at a time while continuing with deep, steady breathing.

Number Two: AVOID Sit-ups

Although sit-ups may strengthen the abdominal muscles, they can also put a lot of pressure on your spine, increasing the risk of disc herniation injuries. Instead, try partial crunches. Partial crunches are better at isolating your abdominal muscles without risking injury to the low back. Lie on your back with both knees bent and feet flat on the floor. Put your hands behind your neck, tighten your abdominal muscles and raise your shoulders off the floor, being careful not to use your arms to pull your neck off the floor. Hold, and slowly lower your shoulders back down. Repeat 15 times, or as recommended by your exercise plan. It might be helpful to have your hands placed under your low back to maintain the lumbar curve and support the pelvis.

Number Three: AVOID Double leg raises

Having a strong core is a key component of managing back pain. Double leg raises (lifting both legs together while lying on your back) puts a lot of demand on your low back. Instead, try single leg raises. While lying on your back, bend one knee with your foot flat on the ground and keep the other leg straight. Slowly lift the straight leg up and hold. Lower your leg slowly. Repeat 10 times (or as recommended by your exercise plan) and repeat with the other leg. Remember to keep your back flat on the floor the entire duration of the exercise.

Number Four: AVOID Standing toe touches

Stretching is important to prevent injury and reduce muscle soreness after working out. It is quite common to have tight hamstrings (the tendons at the back of your thigh) and that may contribute to back pain. However, standing toe touches may aggravate an existing back injury by compressing the spine beyond what it can safely manage. Instead, try towel hamstring stretches. Lie on your back with one knee bent. Wrap a towel around the foot of your other leg and use it to pull the leg up. Straighten the knee as you bring that leg up. Hold for 20 seconds and repeat on the other side. Be sure to keep your back flat on the floor during this stretch

If you are suffering from back pain, call our clinic for a free consultation today. We can be reached at 905-593-1605.

Thank you for listening to our podcast, we wish you the best of health!

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36 – Naturopathic Doctors Can Help With Supplementation

Summary

Written By: Dr Ayesha Qureshi

Proper supplementation can help with good health. At the Muscle and Joint Clinic, our team of Naturopaths can help keep your body healthy and functioning properly by ensuring you supplementing correctly. Here are a list of supplements a Naturopathic Doctor can help you with:

o  Number One: Vitamin D. According to Stats Canada, about thirty-two percent of Canadians had vitamin D inadequacy, and forty percent had vitamin D inadequacy in the winter months. Low vitamin D levels have been linked with poor bone mineralization and skeletal deformities, muscle pain, asthma, low immunity, risk of cardiovascular disease among more. Sources of vitamin D include egg yolk, fish, mushrooms and fortified dairy products. Limited sun exposure and having darker pigmented skin can put you at risk of vitamin D deficiency. Talk to your Naturopathic Doctor or healthcare provider to see if you are getting an adequate amount of vitamin D and if supplementation may be necessary.

o  Number Two: Probiotics and immune support. The gut has a strong influence on your immune system. Keeping your gut healthy is an essential step in keeping your whole body healthy! Incorporating probiotics in the diet is one recommendation I often tell my patients to help improve their gut. Probiotics are live bacterial organisms that are beneficial to your overall health. There are many factors that can affect the gut such as poor dietary habits, stress and medications. Antibiotics for example not only kill the bad bacteria but they also destroy the good bacteria in the gut. Probiotics will help restore the microbiota balance. Probiotic foods include pickles, yogurt, kefir, sauerkraut and tempeh. Probiotic supplementation may also be helpful in many cases such as constipation. Talk to your healthcare provider or Naturopathic Doctor and see which strain and dosage is right for you and your child.

o  Number Three: Botanical herbs There are a number of botanical herbs that are immune stimulating and strengthening. These include Astragalus, Sambuscus, Codonopsis and Echinacea. Depending on the immune status, different herbs may be beneficial. Be sure to discuss with your health practitioner if these herbs are right for you.

To learn more about supplementation, book a free consultation with our naturopathic doctors today! Call us at 905-593-1605. Thank you for listening to our podcast, we wish you the best of health!

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35 – Back To School Health Tips For 2020

Summary

Dr. Ayesha Qureshi, ND

Naturopathic Doctor

September is here which means back to school!

This year, back to school may have a different ring to it. Whether you or your child are physically back to school or doing distant learning, we can all agree that focusing on immune health is important this fall. If you are a first time parent sending your little one to school or are just wanting some simple tips for establishing a healthy school routine at home, here are some back to school tips that may help:

Eat well and establish a healthy routine: Choose a balanced meal for lunch that includes some protein, healthy fat and some complex carbs. Wholesome lunch ideas: Whole grain sandwiches made with lettuce, tomatoes and choice of organic meat (chicken, turkey, salmon, tuna, eggs etc), bean vegetable chilli, variety of soups, avocado turkey wrap, quinoa- chickpea salad or protein with steamed veggies/salad.

Reduce sugar intake: High sugar consumption in children and adolescence can be associated with increased dental cavities, hyperactivity, weakened immunity and chronic colds, and increased risk of obesity and diabetes later on in life. “The American Heart Association has issued its recommendations on added sugar, urging parents to make sure children between two and 18 are eating fewer than six teaspoons per day.”

Snack healthy: Eating a healthy snack can help maintain sugar levels and provide the perfect pick me up during the day that a student needs. Healthy snack ideas: mixed fruit and vegetables with nuts and seeds, hummus with carrots, cucumbers and celery, trail mix, greek yogurt and berries, avocado seasoned and chia seed pudding.

Hydration: Whether you are distant learning at home or are going to school, remember to maintain good hydration. Many children during school hours consume very little water and consume more sugary juices and pop instead. Did you know that on average, your human body is about 60% water. Water is essential for cellular function, makes up many body fluids, regulates body temperature, provides moisture to mucosal membranes, flushes body waste, lubricates joints and is the most abundant component of articular cartilage. Lack of water can also contribute to constipation in many.

Assess the need for supplementation with a Naturopathic Doctor:

Vitamin D: According to Stats Canada (2015), about 32% of Canadians had vitamin D inadequacy with 40% having vitamin D inadequacy in the winter months. Low vitamin D levels have been linked with poor bone mineralization and skeletal deformities, muscle pain, asthma, low immunity, risk of cardiovascular disease among more. Sources of vitamin D include egg yolk, fish (salmon, sardines, tuna etc), mushrooms and fortified dairy products. Limited sun exposure and having darker pigmented skin can put you at risk of vitamin D deficiency. Talk to your Naturopathic Doctor or healthcare provider to see if you are getting an adequate amount of vitamin D and if supplementation may be necessary.

Probiotics and immune support: The gut has a strong influence on your immune system. Keeping your gut healthy is an essential step in keeping your whole body healthy! Incorporating probiotics in the diet is one recommendation I often tell my patients to help improve their gut. Probiotics are live bacterial organisms that are beneficial to your overall health. There are many factors that can affect the gut such as poor dietary habits, stress and medications. Antibiotics for example not only kill the bad bacteria but they also destroy the good bacteria in the gut.

Read the full post here: https://muscleandjoint.ca/back-to-school-health-tips-2020/

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34 – Soothing Eczema, Naturally – An Inside Out Approach

Summary

See The Post Here: https://muscleandjoint.ca/soothing-eczema-naturally-an-inside-out-approach/

By Dr. Tanvi Tijoriwala, ND

Eczema, commonly known as Atopic Dermatitis, is one of the most frequently diagnosed conditions in Canada. It affects 10-15% of children, many of whom are still affected by it in their adulthood.

Eczema is very often confused to be a skin condition because of its characteristic itchy rash. However, it’s a condition that is triggered by the immune system and influenced by digestive health and stress. This is why, it is important to employ an inside-out approach to eczema as opposed to relying on skin creams.

There are various types of eczema rashes and each can be triggered due to external and internal factors. This condition is also often associated with allergies, asthma, digestive issues and anxiety.

Factors such as – gut health, inflammatory foods, scented skin care products, stressful events, hormonal changes and exposure to allergens can trigger an eczema flare-up.

What can I do about this?

As a naturopathic doctor who treats children and adults with eczema very often, I have developed a system to help patients with eczema have less itch and feel confident in their skin.

Here are some of the steps taken during our journey to help you feel better

Optimize digestion – 70-80% of our immune system is actually in our gut so it makes sense that eczema can be relieved by improving digestion. Many adults and children with eczema, often suffer from digestive concerns such as constipation, diarrhea, or constant stomach pains. This is because eczema is associated with something known as “leaky gut”. Simply put, your digestion is not processing food and absorbing nutrients properly. Leaky gut can cause deficiencies in several vitamins and minerals that are needed to support skin health. Correcting these deficiencies and optimizing gut health are important steps to treating eczema. Supporting your digestion means giving you the right supplements and eczema friendly recipes.

Soothe the itch – as mentioned above, many skincare products contain chemicals and scents that aggravate the skin. As part of this system, I give you vetted skincare brands that can help soothe irritated skin instead of aggravating it further. This applies for household products, especially laundry detergents, as well.

Calm the immune system – Eczema flare ups happen because the immune system reacts strongly to “invaders” such as allergens, foods that don’t sit well with you etc. Preventing and calming this immune response is key in preventing an aggravation of the rash.

Detox support – When our body does not detox and eliminate toxins effectively, they come out on the skin. This is because the skin is also a detox organ and plays a part in eliminating toxins. An essential component of eczema therapy is to ensure the body’s primary detox machinery, which is the liver and the digestive system, are working efficiently.

Emotional support and accountability – If you or your child suffer from eczema, only you will understand the agony that is accompanied with the constant itch and burning of a skin rash. A huge part of supportive therapy for my patients is working with them to help them feel well, both physically and mentally. One of the biggest triggers of eczema is also stress. We live in a world where stress is inevitable, but we can manage our body’s reaction to it. I give you tools to deal with your most stressful times, so your skin is not negatively affected.

If you want more information to help you or your child feel safe and healthy in their skin, set up a virtual complimentary consult with me.

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33 How to Get The Most Value From Walking

Summary

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Written by Dr Malik

Just start walking – It’s the simplest thing you can do to get a workout in.

Even 15 minutes a day can start you on the way to an activity habit, keep in mind that movement is improvement. Walking is the easiest choice when the weather is agreeable but don’t let a little rain or light snow keep you indoors. Here’s how you can get the most value from walking.

It’s easier to get into the habit of exercising if you choose a specific time each day. If you’re a morning person, the best time for you to exercise might be before you go to work or after your kids are off to school.

Not a morning person? A walk on your lunch break will work up an appetite and help your digestion.

Alternatively, if the evening is the best time for you, schedule your walk after dinner and evening chores are done.

The important thing is to decide on the best time for you and try not to allow other things to get in the way.

Here are some tips to get the most out of it: 

1. Dress properly

In mild weather, wear several light layers so that you can remove a layer as your body warms up from the activity.

If it’s a chilly day, bring gloves and a hat. You want to be comfortable and enjoy your walk.

2. Wear supportive shoes

Thin-soled, untied or loose-fitting shoes may result in a twisted ankle or sore arches – not the benefit you are looking for.

Wear footwear that is appropriate for the weather. Your walk will not be enjoyable with cold or wet feet.

3. Bring a bottle of water

It’s surprising how quickly you may become thirsty, even on a short walk.

4. Walk at a comfortable, brisk pace

The quicker the walk, the greater the benefit.

A companion is a good idea. Ask your partner, a friend or one of your children to come along with you.

5. Keep moving

Get your arms moving while you walk. Swing them gently front to back. As an added bonus, it will limber up your shoulder joints and muscles.

Look at your walk as an enjoyable break in your day – a time when there are no chores to do or deadlines to meet. Breathe deeply. Look up at the sky, the trees and the rooftops. Smile. Life gets better when you fit in a walk.

If you’re experiencing pain, consult a health care professional, such as a chiropractor, to assess your specific needs and identify a course of action that’s right for you. Chiropractors are committed to helping you be more physically active. A chiropractor can evaluate your strength and flexibility, as well as screen for anything that may limit your physical activities. Ask your chiropractor for an evaluation by calling 905-593-1605 for a free consultation.

Thank you for listening to our podcast, we wish you and your family the best of health!

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32 – Three Things You Need To Know About TMJ Pain

Summary

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The temporomandibular joint (TMJ), is formed by your skull and jawbone. It acts like a sliding hinge and is responsible for opening and closing your mouth, enabling you to talk, chew, and yawn.

TMJ Syndrome or temporomandibular joint syndrome is the term used to describe pain and tenderness around the TMJ or surrounding muscles. The TMJ is more commonly known as the jaw joint located just in front of the ear on either side.

There are three main reasons for TMJ dysfunction:

· Myofascial pain syndrome (muscle and fascia pain around the joint)

· Internal derangement (structural integrity of the joint)

· Degenerative joint disease (the joint itself may be wearing out)

It is estimated that approximately 50% of the population may have some form of TMJ symptoms. The incidence is higher in females than males (4:1) and TMJ usually occurs around the age of 20 to 40.

Some causes of TMJ include:

· TMJ inflammation or disc disease

· Hypermobile TMJ

· Grinding teeth (bruxism)

· Muscle spasms

· Trauma such as a car accident

· Poorly fitting dentures

· Osteoarthritis or rheumatoid arthritis

At the Muscle and Joint Clinic, we can treat many forms of TMJ, using the following techniques:

· Soft tissue techniques such as Graston therapy

· Trigger point therapy surrounding the muscles of TMJ, such as masseter, temporalis, pterygoids

· TMJ and cervical osseous manipulation

· Friction massage therapy

· Electrotherapy and Ultrasound

· Supplements such as kava, valerian, bioflavinoids

The prognosis of TMJ is quite favourable, with an estimated 75% of patients having their symptoms resolve within three months, with a comprehensive treatment plan.

To get started on a TMJ treatment plan, call our clinic today for a free consultation. We can be reached at 905-593-1605.

Thank you for listening to our podcast, we wish

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31 Vitamin Sea

Summary

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Written by Dr Malik

The beach is probably the most therapeutic getaway nature has to offer. The heat of the sun combined with the coolness of the water provides great therapy to help relieve stiff muscles and  joint pain. Not only is going to the beach therapeutic for your physical body, but it is also helpful for your mental wellbeing too.

There are a few reasons why going to the beach can help with your mental health. The sounds of waves crashing on the shore can help change brain wave activity, putting the brain into a mild meditative state. This state can help improve brain function, and put us in a better mood. This effect can last for hours after leaving the beach, which is probably why you feel relaxed hours after leaving.

Different colours can elicit different emotional, psychological and physical responses from our bodies. This is the reason why stop signs are red, and marketing material is usually blue. The color blue can have a calming effect on the body, and has been shown to reduce stress. Being surrounded by blue at the beach is another way this escape can have a calming effect on the body.

The soles of our feet have a high density of neural receptors, which is why walking on sand can be very stimulating. The small particles of sand can also massage the feet effectively, while proving a great exfoliation. This sensory stimulation can help ease pain, and improve our mood. A side note: the reason we have so many receptors on the bottom of our feet is to help the body manage balance and locomotion.

To enjoy the beach, it is recommended to turn off your phone, close your eyes and focus on your surroundings. Try to be mindful of the sounds around you,  the warmth of the sun and the feeling of sand on your feet. These sensations will help relax your mind and put your mind in a mild meditative state.

To help get you started on your next Ontario beach getaway, here a few locations  I would recommend: (please number as your list them)

Long Point Provincial Park :  This beach is located on Lake Erie. With a long shoreline and powdery sands, this beach is great for families with children. It’s important to note that there are no lifeguards are on duty and there are no shops or stores nearby so be prepared to bring your own food and drinks.

Crystal Beach:This beach is located close to Fort Erie. The beach is quite nice, and family friendly, however due to its smaller size it can get crowded during busier times. Shops and restaurants are located nearby.

Grand Bend:If you are into parasailing and jet-skiing this is the beach for you. Located on Lake Huron, this beach offers incredible waters with great waves. The shores can be a little steep with a pebble beach, which may not be idea for families with younger kids. There is a splash pad and many shops and restaurants nearby.

Lake Kelso: This is a great getaway conveniently located in Milton. There are two beach areas, with one located down a long set of stairs. Kayaks and canoes are available to rent during the summer months. Currently the beach is closed due to Covid19.

I hope this article will motivate you to explore the beautiful beaches Ontario has to offer. Do let us know about your experience my emailing us at clinic@muscleandjoint.ca

Thank you for listening to our podcast, we wish you and your family the best of health!

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30 Are Posture Correctors Safe

Summary

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You might have seen posture corrector advertisements on a television show or social media post. These are devices that claim to help correct posture if worn throughout the day. These devices are worn like a backpack and help pull the shoulders into a more neutral position. The manufacturers of these products claim many health benefits such as better posture, reduced pain and improved mobility. But do these devices really help? Let’s explore.

We are born with natural posture correctors which include many muscles in our upper back, such as the rhomboids, the paraspinal muscles and the trapezius muscles. These muscle help keep our body upright, reducing the forward position of the head in relation to the body.

A posture corrector uses external straps to help position the spine in the correct position. However, over time these devices can cause weakening of our postural correcting muscles, which can lead to a worsening posture over time. This phenomenon is similar to wearing a brace or a cast on an ankle for an extended period of time. The disuse of the ankle causes the surrounding muscles to weaken. After a patient is removed from a cast or a brace, they usually require rehabilitation to help strengthen the muscles and joint back to their normal state. Using a posture corrector everyday can cause similar problems. A posture corrector can cause weakening of the postural muscle, which can cause symptoms such as neck pain, upper back pain and tension headaches.

So the question arises, what is the safest way to correct your posture? Exercise and strength training are the best ways to help correct posture and reduce the chances of developing back and neck pain. Simple exercises like rows or pullups can help strengthen the muscles between the shoulder blades.

So instead of purchasing a posture corrector, try exercise. It is safer, healthier and will help you live longer.

If you or someone you know has postural pain, call our clinic today for a free consultation! Ph: 905-593-1605.

Thank you for listening to our podcast, and we wish you the best of health!

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