29 Can Changing Mealtimes Help With Weight Loss?

Summary

See Our Blog Post Here

A recent CNN article discussed the importance of timing your meals to help achieve better weight loss results. Most people who intermittent fast skip breakfast and instead eat lunch and dinner. However, if you want to shed some pounds you may want to reconsider this routine.

Most clinicians have noted that patients who ate their heaviest meals during the day lost more weight than those who ate later in the evening. Studies now show the reason for this weight change may be due to our circadian rhythm.

The times we choose to eat our meals can affect how our body digests our food. The number of calories our body burns when we digest our food is lower at 8pm than it would be at 8am. This can explain why eating our heavier caloric food during the day might help lead to better weight loss results, as opposed to eating the same food later in the evening.

Eating later in the evening is also associated with consuming unhealthy foods. We tend to eat more sugary, low-nutritious foods during the evening, than we would during the day. These foods not only spike our blood sugar levels, but they also do a poor job at supressing our hunger. If you have a tendency to snack, try consuming more vegetables. For example, instead of a bag of chips, try eating a handful of carrots. You will still get the same crunchy texture, but the low calories and high nutritious value will help you feel full faster.

We hope you enjoyed this podcast. If you would like more information on how to eat healthy, call our clinic today for a free consultation. Our number is 905-593-1605.

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

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2 How Chiropractors Can Help

Summary

Dr Malik is a practicing Chiropractor in Mississauga and Milton, Ontario, Canada. Dr Malik helps to describe what do Chiropractors do and how they help you.

Who are Chiropractors?

Chiropractors are primary care physicians that specialize in the treatment of muscle, joint and nerve conditions. Chiropractors make up one of the largest primary contact health care professions in Canada, with over 7000 practicing chiropractors treating across Canada

What do Chiropractors treat?

Chiropractors treat many muscle, joint and nerve related conditions. Below are some examples Chiropractors treat:

Muscle Conditions:

Tendinitis

Muscle Strains

Whiplash

Joint Conditions:

Arthritis

Sprains

Meniscal or ligamentous injuries

Nerve Conditions:

Sciatica

Carpal Tunnel Syndrome

Thoracic Outlet Syndrome

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14 Diastasis Recti – A Condition Affecting Two-Thirds Of Pregnant Women

Summary

This month, I had two patients inquire about diastasis recti. As common as this condition is, it is seldom talked about. Given the prevalence of this condition and the pain it can cause, we decided to shed some light on it in this month’s podcast.

(View our blog post here)

Diastasis recti, also called the ‘pooch’, is when the belly sticks out due to the separation of the left and right abdominal muscles. This condition is most common in the third trimester in pregnancy; all women will have some form of diastasis recti in their third trimester. This condition can cause pelvic floor dysfunction in nearly 66% of expecting mothers. Signs of pelvic floor dysfunction include:

Chronic pelvic pain that radiates to the groin, abdomen and back

Strong or frequent urge to urinate

Burning during urination

Urinary incontinence

Painful menstrual periods

Difficulty with bowel movements and constipation

This condition affects not only women, as newborn babies usually get diastasis recti as well, but it tends to go away with time. Men can get it as well, either from fluctuations in weight or poor workout form.

It is important to identify if you have diastasis recti and to avoid activities that can cause it to worsen. Some activities you should try to avoid include:

Lifting heavy objects

Exercises such as crunches, sit-ups, and front planks

Backbends, or spinal extension exercises

If you have diastasis recti, perform exercises to help strengthen the abdominal muscles. The first step is to consult your doctor to see if your body is ready to perform exercises. New mothers usually must wait six weeks before performing exercises.

Several at-home exercise programs, like the Mutu System, Tupler Technique, and The Dia Method, which are specifically designed to help with diastasis recti, can help ensure you’re performing the proper exercises.

To learn more about diastasis recti, or to start an exercise program with our health practitioners, call our clinic for a free consultation on 905-593-1605.

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28 Does Joint Popping Cause Arthritis?

Summary

See the blog post here. 

Why do I have noisy joints, and does popping cause arthritis? This is a question I get asked frequently at the clinic. To understand why our joints can cause so much popping and clicking, we need to first understand the structure of a joint.

By definition a joint is where two bones connect. Between the joints there is a fluid present called the synovial fluid. Within this fluid there are dissolved gases such as oxygen and carbon dioxide. When the joint is stretched these gas bubbles collapse, which causes a ‘popping’ sound. Once these joints are popped, It takes about 20 minutes for these gases to build up again for the pop to occur.

Does joint popping cause arthritis? The short answer is no. As you can see from the above description, the ‘popping’ sound from your joints is entirely related to the gas escaping from the joint, and not from wearing down the joint surfaces.

There are different types of sounds emitted from different joints in the body. Here is a brief explanation of some of the most common sounds:

–  A soft snapping sound usually occurs when performing exercises such as weight training. It can be due to a tight muscle rubbing over a bone. Try gently stretching the muscle before your exercise to help reduce the sound.

–  The shoulder is the noisiest joint in the body as there are many moving parts as well as many muscles rubbing across bones.  Shoulder sounds are quite common and usually do not indicate injury.

–  Knuckle popping is caused when compressed nitrogen gas is released from the joint, similar to how a soda can pops when opened.

–  Chiropractic adjustments can also cause joint popping. The reason is because fixed joints have a build up of nitrogen gas. When Chiropractors restore motion to fixed joints, these gases escape causing a popping sound, similar to cracking knuckles.

If you are concerned about a noisy joint, call our clinic today for a free consultation. We can be reached at 905-593-1605.

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

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27 Is It Allergies Or COVID19? – By Dr Tanvi Tijoriwala – ND

Summary

See Our Blog Here

Allergy season is here and since symptoms of allergies can resemble those of COVID-19, it might be hard to differentiate between the two.

In this article, we talk about the differentiating symptoms of seasonal allergies and COVID-19. We also talk about when to seek help and some natural solutions for seasonal allergies.

Is it allergies?

For those who experience seasonal allergies, you might be familiar with the classic triad that accompanies the condition. Seasonal allergies are often characterized by itchy eyes, itchy nose and sneezing. Some other symptoms that people with seasonal allergies experience are stuffy nose, congestion and a cough due to post-nasal drip.

Is it COVID-19?

One of the most prominent symptoms of COVID-19 is a dry cough. Since people with allergies also experience a cough, it may raise some alarm bells.

It is important to note the other symptoms of COVID-19 as well. These symptoms include loss of taste and smell, fever, fatigue, loss of appetite and digestive symptoms.

If you are experiencing any of these symptoms, it is best to alert your medical professional and self-isolate.

Here is a chart from the American Association of Asthma, Allergies & Immunology that can help you identify your symptoms.

If you are unsure whether your symptoms are consistent with allergies or COVID-19, you can speak with your healthcare provider and look into additional testing.

Natural remedies for allergies

Quercetin:

Quercetin is an antioxidant and flavanol that has shown to be a powerful anti-allergy supplement. Quercetin prevents allergies by blocking the release of histamine in the body. Histamine is responsible for the characteristic allergy symptoms like itchy eyes and itchy nose.

Quercetin is found in foods such as onions, apples, shallots, broccoli and green peppers.

Nettle leaf tea:  Nettle leaf has been used medicinally in Asia and Egypt for centuries. Amongst its many medicinal properties, nettle tea has shown to reduce symptoms associated with seasonal allergies. It is best used in conjunction with other medications or supplements that treat allergies since it may not be useful on its own.

Spirulina: Spirulina is a type of green algae that has quickly become one of the most popular supplements in natural medicine. It is rich in nutrients like B vitamins, copper and iron. It also consists of 4 grams of protein per tablespoon.

Research studies have shown that spirulina significantly reduced symptoms of allergies such as itchiness, congestion, runny nose and post-nasal drip when compared to placebo. However, spirulina should not be used by someone suffering from auto-immune conditions as it has shown to boost the immune system.

Always speak to a licensed naturopathic doctor before taking any supplements.

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26 How To Optimize Your Sleep To Optimize Your Brain – By Dr. Tanvi Tijoriwala, ND

Summary

Recently in my practice, I have come across a common theme that I have been hearing from patients and that is – I wake up feeling extremely tired.

I have been seeing many patients who have to drag their feet out of bed every morning, force themselves to pay attention at work and rely on tons of coffee to get through the day.

Now we all know that sleeping well is important for our health.  Research shows that people who don’t get enough sleep

–  Have a difficult time focusing at work

–  Feel more agitated and irritated

–  Are not able to focus appropriately at the task on hand

–  Take longer to complete a task – so something that can be done in 30 mins takes 2 hours.

An important part of getting good sleep is getting adequate hours of sleep (typically 7-8 hours a night). However, a huge part of sleep health is getting GOOD QUALITY of sleep. If you are having inadequate sleep at night, it doesn’t matter if you sleep 8 hours or 10 hours, you are going to wake up feeling tired.

So, how can we get better quality sleep?

One of the most important habits to change when trying to optimize sleep is not using screens before bed. If you are someone who scrolls through your phone or laptop or watches netflix before going to bed, your sleep can be negatively impacted.

This is because screens emit blue light which blocks the production of melatonin in the brain. Melatonin is our sleep hormone that allows us to initiate and maintain our sleep. Research shows that utilizing LED based devices, such as phones, computers and TVs, an hour before bed can lead to sleep problems and reduced quality of sleep.

Many people would argue that watching TV before bed allows them to fall asleep. However, even though you are falling asleep, the quality of sleep will be poor and can cause you to wake up multiple times throughout the night.

In order to get good quality sleep, it’s a good habit to ensure that all LED based devices are turned off an hour before bed.

Some effective ways to spend the hour before bed would be to:

–  Read a book

–  Journal

–  Plan your tomorrow

–  Listen to a podcast

–  Or do some bedtime yoga.

If you absolutely have to use screens before going to bed, I always recommend investing in blue light blocking glasses. These glasses block out the melatonin suppressing lights and help you get better sleep at night so you can be refreshed and awake during the day.

Do you want to work on optimizing your sleep or brain health in natural ways? Email Dr. Tanvi Tijoriwala, ND to see how naturopathic therapies can help you get better sleep and a sharper brain – dr.tanvi@muscleandjoint.ca

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25 Acupuncture Outperforms Medications For Irritable Bowel Syndrome – By Dr. Tanvi Tijoriwala, ND

Summary

By Dr. Tanvi Tijoriwala, ND

View The Our Blog Post 

Irritable bowel syndrome (IBS), also known as irritable colon or spastic colon is a digestive concern characterized by symptoms such as stomach pain, diarrhea, constipation and/or bloating. The symptoms vary from person-to-person and severely affects a person’s quality of life. For example, IBS sufferers may not be able to eat at restaurants without experiencing gut issues, or often experience an urgency to go to the bathroom.

Symptoms of IBS are manageable through naturopathic therapies to improve the quality of life and decrease the pain experienced due to IBS.

A recent study explored acupuncture as a treatment modality for IBS symptoms. Acupuncture is often considered as a treatment exclusively for pain management. However, many studies have demonstrated the effectiveness of acupuncture for digestive concerns and hormonal concerns.

In this study, researches divided patients who were diagnosed with IBS into two groups. One group received pharmaceutical treatment for their IBS with Polyethylene glycol (PEG 4000)/pinaverium bromide for 6 weeks. The second group received acupuncture treatments for 6 weeks.

Results  After 6 weeks, researchers noticed that the group that received acupuncture treatments experienced a greater decrease in symptoms of IBS and an increased quality of life compared to the medication group. The acupuncture group also experienced benefits of the treatment for 12 weeks AFTER the treatment had stopped. Conversely, many symptoms worsened after the medication group stopped their medications.

The study concludes that acupuncture is a safe and effective treatment for symptoms of Irritable bowel syndrome.

The amount of discomfort that people with IBS experience is profound and acupuncture treatments can help alleviate these symptoms and elevate their lifestyle, allowing them to eat food without the fear of experiencing pain.

If you suffer from IBS and want to know if acupuncture is a good treatment option for you please feel free to email me at dr.tanvi@muscleandjoint.ca

Our clinic has taken several precautions to ensure your safety while getting in-person acupuncture treatments. If you would like to receive acupuncture treatments for your digestive concerns, you can book your appointment here.

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24 Can Covid19 Be Spread By Food?

Summary

Written by: Dr Malik

Read by John Williams

If you are foodie, this is probably a question that has been burning on your mind. According to the Health Canada website, there are no reported cases of Covid19 being spread via food. However if you are eating takeout there are a few precautions you must keep in mind:

·  Use common cleaning and disinfection methods to kill coronaviruses.

·  Wash your hands with soap and warm water for at least 20 seconds before and after handling food and food packaging. If you do not have running water, use one of the approved hand sanitizers.

·  Wash your fruits and vegetables under running water.

·  Washing fresh produce with soap, chlorine or other chemicals is not recommended. Fresh produce is porous and can absorb chemicals that are not intended for you to eat.

·  Cook your food to recommended safe internal temperatures. Coronaviruses are killed by normal cooking temperatures.

·  Avoid cross-contamination of raw and ready-to-eat or cooked foods.

·  Disinfect any surfaces that will come in contact with food.

If You Are Grocery Shopping Be Sure To Use These Tips To Keep You Safe:

·  Use hand sanitizers at the entrance of the store, if they are available.

·  Bring your own clean reusable grocery bags (if permitted) or consider using bags provided at retail.

·  Keep your distance from other people while shopping (at least 2 arms lengths, approximately 2 metres).

·  Avoid touching items you are not going to take.

·  Avoid touching your eyes, nose and mouth.

·  Use hand sanitizers when exiting the store, if they are available.

·  Wash your hands when you get back home.

·  Put away your groceries, especially items requiring refrigeration.

·  Wash your hands after handling food and food packaging.

·  Use proper food handling and cooking practices

Personally I have been shopping with a mask and eyewear. The eyewear is more of a reminder to myself to not touch my face.

If You Are Ordering Food Home Keep These Tips In Mind:

·  Use contactless payment whenever possible such as using a key fob or paying online.

·  Ask for contactless delivery if available. Have your food dropped off at the doorstep.

·  Keep your distance from the delivery person (at least 2 arms lengths, approximately 2 metres).

·  Wash your hands after handling the delivery.

·  Put away your groceries, especially items requiring refrigeration.

·  Wash your hands after handling food and food packaging.

·  Use proper food handling practices.

Stay Healthy And Be Safe!

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23 Five Of The Best Strength Training Exercises You Can Do At Home

Summary

Written by Dr Malik

Read By John Williams

See our post here

Why is strength training important? A recent study found that people who did strength training for just one hour a week had a lower risk of heart attack, stroke, and death from heart disease compared with people who didn’t do any. The two main factors that seemed to mediate this benefit were stronger quadriceps muscles (the muscles in the fronts of the thighs) and a decrease in body mass index. The study was published in March 2019 in Medicine & Science in Sports & Exercise.

Stronger muscles help your body pull oxygen and nutrients from the bloodstream more efficiently, lightening the load on your heart. And when you boost your muscle mass, you burn more calories, both during and after exercise.

Here are the top 5 exercises you can do at home with little equipment:

1.  Squat: Stand up straight with your feet shoulder-width apart and your hands on your thighs. Hinge forward at your hips and bend your knees to lower your buttocks toward the floor as if sitting down in a chair, while resting your hands on your thighs. Stop with your buttocks above knee level. Return to the starting position.

2.  Bent Over Row: Stand with a weight in your left hand and a bench or sturdy chair at your right side. Place your right hand and knee on the bench or chair seat. Let your left arm hang directly under your right shoulder, fully extended toward the floor. Keep your shoulders and hips squared, and don’t arch or bend your back. Squeeze your shoulder blades together, then bend your elbow to slowly lift the weight toward your ribs. Return to the starting position. Finish all reps, then repeat with the opposite arm. This completes one set.

3.  The Plank: Start on the floor on your hands and knees. Place your hands directly under your shoulders. Step your feet back, one at a time. For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs, quads, glutes, and hold.

4.  Pushups: Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral. If you are unable to hold this position start with your knees bent and touching the floor. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.

5.  Glute Bridge: Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down. Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line. Pause 1-2 seconds at the top and return to the starting position.

These exercises will help you keep fit and reduce your chances of muscle or joint pain. If unfortunately you are suffering from pain and need help, our clinic is only a phone call away. Call us today for a free consultation at 905-593-1605.

Stay Safe and Stay Healthy!

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22 Has Your Sleep Been Affected By Covid 19?

Summary

Written by Dr Malik

Read by Jon Williams

https://muscleandjoint.ca/sleep-and-covid19/

With the stress and uncertainty arising during this pandemic, chances are that your daily routine and your sleep schedule have been severely disrupted.

We have seen many patients losing their quality of sleep due to stress about their health, their finances, economic worries and job security.

A recent study reported by the Wall Street Journal surveyed 1600 people from 60 countries. The survey found that 46% of people reported poor sleep during the pandemic, while only 25% slept poorly before it.

There was also a 14.8% increase in sleep medication prescriptions, and a 44% increase in sales of melatonin. Melatonin is a naturally occurring hormone our body produces to help us fall asleep.

Besides stress, one of the other reasons for the reduced quality of sleep is the lack of exercise. Most people’s exercise routines have been disrupted due to the pandemic. Exercise helps to tire out our bodies, allowing for the deep restful sleep we yearn. After performing moderate to intense exercises during the day, the body needs time to recover. This is usually accomplished at night, resulting in a deep sleep.

If you find yourself lacking good-quality sleep, here are a few tips that can help:

1.  Reconfigure your body’s internal clock by sticking to a sleep schedule – keep your routine consistent.

2.  Exercise throughout the day to help achieve the deep sleep you require at night

3.  Do not associate your bedroom with a place where you are awake. Try to avoid working or watching television in your bedroom. Instead focus on activities that can help you fall asleep such as reading a book or meditating.

4.  If you can’t fall asleep after twenty minutes of waking up, get out of bed and try to do something relaxing.

5.  Caffeine has a half-life of about 7 hours, meaning you should try to avoid caffeine after the noon hour.

6.  Try to avoid using your smartphone or tablet an hour before going to bed. Also, if you use a device, avoid blue light by adjusting the display settings. Check out the links in our show notes to find out how you can adjust your blue light settings.

7.  Avoid naps during the day, this will allow your body to tire naturally before bed, resulting in deep sleep

8.  Lower the temperature of your bedroom, a cooler room can help you fall asleep faster.

If you are interested to learn more about the benefits of sleeping, I would highly recommend the book titled: ‘Why We Sleep: Unlocking The Power Of Sleep And Dreams”

I hope these tips help you get a better night’s sleep.

Stay Healthy, Stay Safe!

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