Health At Hand

Zoe Stevenson, BA, RMT

Health at Hand is pleased to welcome Zoe Stevenson, BA, RMT as the newest member of our health team.

Zoe graduated with honours from the Canadian College of Massage and Hydrotherapy in early 2017. However, her passion for wellness and helping others began long before her journey into Massage Therapy. Zoe also has a degree in Social Development Studies, along with a certificate of preliminary Studies in Social Work, and further studies in Recreation and Leisure, all from the University of Waterloo. Zoe’s search for a physically active profession that would enrich the lives of others ultimately led her to Massage Therapy.

In her personal life, Zoe has developed a love of sports. From karate as a child, to competitive Thai boxing as an adult, Zoe has come to appreciate how helpful massage can be in recovery and performance for both competitive and recreational athletes.

Zoe ensures that each client is seen as a unique individual, and focuses on personalized assessment, treatment, home care routines, and professional referrals as needed. Zoe’s practice focuses on sport’s massage, paediatric massage, headache relief, pain and dysfunction related to posture, and hand and wrist pain. However, her goal is to help everyone live and function at their best no matter their circumstances.

Please do not hesitate to contact Zoe via email ([email protected]) or phone (519-748-8670) if you have any questions about whether massage would be an appropriate treatment for your specific needs.

Health at Hand is pleased to welcome Dr. Mark Tran, DC as the newest member of our health team.

Dr. Tran graduated with an Honours Bachelor of Science degree in Kinesiology from the University of Waterloo in 2009 and earned a Doctor of Chiropractic degree at the Canadian Memorial Chiropractic College in 2014. Mark has continued his education becoming a certified Acupuncture Provider through the Clinical Acupuncture program by the Canadian Memorial Chiropractic College/Acupuncture Council of Ontario and a certified Active Release Techniques (ART)® Provider.

Dr. Tran has an interest in a variety of sports having played volleyball, basketball, and football at a competitive level. He is an avid snowboarder and plays paintball whenever he finds the time, and enjoys all things and activities outdoors.

Dr. Tran has experience working and volunteering in many different fields including the fitness industry working as a personal trainer and wellness co-ordinator, the automotive industry as an ergonomics consultant, and has volunteered with UW WELL-FIT, a cancer rehabilitation fitness program run by the University of Waterloo, as well as fund raising and participating as a cancer survivor in the Relay for Life by the Canadian Cancer Society.

Health At Hand updated their info in the about section.

DON’T LET GARDENING BE A PAIN

Weekend gardening warriors be aware - tending flower beds, top dressing lawns and general yard work is the most common source of neck and back pain or injury happening during the warmer months. Statistics Canada reports that more than 50% of Canadians are in the gardens or yards up to six times a month. Here are some tips to stay pain free this gardening season.

PREPARE FIRST
This is a workout and it’s been a full year since you have been at it, but people just want to get going. You need to warm up. Start with some stretches for your sides, legs shoulders and back. Get a sweat going before you start by going for a walk or start by mowing the lawn to get the blood flowing through the joints.

BE READY TO KNEEL
How often do you see someone bent at the back? Instead of bending or crouching, kneel whenever you can. Use knee pads or a gardening mat for support, so your joints don’t get aggravated.

TAKE IT EASY
People will get back from the garden shop eager to go. Don’t be a hero. Make several trips from the car to the garden, use a cart or trolley and take smaller loads when moving heavy pots or bags of soil.

TAKE BREAKS, SWITCH THINGS UP
You want to make sure that you take breaks and stay hydrated, because it is hot out there. Don’t be too ambitious and spread the work over a couple of weekends. Make sure you use the right tools - ones that are light weight and ergonomically designed to reduce strain on the hands or wrists. Wear proper shoes for the job, not flip-flops, and remember sun safety.

BRING BACK THE BEES

One in three bites of food we eat is made possible by bees and other pollinators who spread the pollen that crops need to grow.

Bee populations in Canada remain unstable and there's more to be done. visit: www.BringBackTheBees.ca to receive a free packet of bee friendly wildflower seeds and help bring back the natural habitat that bees require.

Being 'hangry' exists: why a lack of food can change your mood - "Low blood sugar also triggers the release of stress-related hormones like cortisol and adrenaline, as well as a chemical called neuropeptide Y, which has been found to make people behave more aggressively towards those around them." - https://www.newscientist.com/article/2119406-being-hangry-exists-why-a-lack-of-food-can-change-your-mood/

Being ‘hangry’ exists: why a lack of food can change your mood Falling blood sugar levels accompanying hunger do cause us to get angry, irritable and aggressive, even towards loved ones

MIGRAINES COULD BE CAUSED BY GUT BACTERIA

Research shows sufferers have higher levels of bacteria involved in processing nitrates, and could explain why some foods appear to act as migraine triggers.

The findings raise the possibility that migraines could be triggered when nitrates in food are broken down more efficiently, causing vessels in the brain and scalp to dilate.

The findings raise the possibility that migraines could be triggered when nitrates in food are broken down more efficiently, causing vessels in the brain and scalp to dilate.

Migraine sufferers have a different mix of gut bacteria that could make them more sensitive to certain foods, scientists have found.

The study offers a potential explanation for why some people are more susceptible to debilitating headaches and why some foods appear to act as triggers for migraines.

The research showed that migraine sufferers had higher levels of bacteria that are known to be involved in processing nitrates, which are typically found in processed meats, leafy vegetables and some wines.

The latest findings raise the possibility that migraines could be triggered when nitrates in food are broken down more efficiently, causing vessels in the brain and scalp to dilate.

Antonio Gonzalez, a programmer analyst at the University of California San Diego and the study’s first author, said: “There is this idea out there that certain foods trigger migraines - chocolate, wine and especially foods containing nitrates. We thought that perhaps there are connections between what people are eating, their microbiomes and their experiences with migraines.”

When nitrates in food are broken down by bacteria in the mouth and gut they are eventually converted into nitric oxide in the blood stream, a chemical that dilates blood vessels and can aid cardiovascular health by boosting circulation.

However, around four in five cardiac patients who take nitrate-containing drugs for chest pain or heart failure report severe headaches as a side effect.

Dr Brendan Davies, a consultant neurologist at the University Hospitals of North Midlands and a trustee of the Migraine Trust, said the idea of gut bacteria playing a role in migraine was medically plausible. “There’s something called a hot dog headache, where nitrates are suspected to be involved,” he said. “This is interesting work, but would need to be confirmed.”

The study, published on Tuesday in the journal mSystems, sequenced bacteria found in 172 oral samples and 1,996 faecal samples from healthy participants, who had also reported whether they were affected by migraines.

In both oral and faecal samples, people with migraines had slightly higher levels of bacteria linked to breaking down nitrates.

Chocolate is sometimes cited as a migraine trigger, but previous research suggests that often people crave sweet food during a preparatory phase of the migraine before symptoms have started. That is, you want to eat chocolate because you’re about to get a migraine, rather than chocolate being the cause.

The scientists are now planning a controlled diet study of migraine sufferers to see whether nitric oxide levels in the bloodstream are linked to migraine attacks.

In the future, the researchers said, it might be possible to “have a magical probiotic mouthwash” that would alter the balance of bacteria to help prevent migraines.

For now, though, “If you suspect that nitrates are causing you migraines, you should try to avoid them in your diet,” said Gonzalez.

Health At Hand is looking forward to welcoming Jennifer Medeiros RMT to our clinic team on October 1, 2016.

Originally from Nova Scotia, Jennifer graduated in 2010 with Honours from the Canadian College of Massage and Hydrotherapy (CCMH) in Cambridge, Ontario.

Jennifer has competed in sports at the National level and used her passion for athletics to fuel her career in Massage Therapy.

Jennifer will working at the clinic on a full time basis and will be accepting new patients as she continues to build her practice.

Nano-shells Deliver Molecules that Tell Bone to Repair Itself

Scientists at the University of Michigan have developed a polymer sphere that delivers a molecule to bone wounds that tells cells already at the injury site to repair the damage.

Using the polymer sphere to introduce the microRNA molecule into cells elevates the job of existing cells to that of injury repair by instructing the cells' healing and bone-building mechanisms to switch on, said Peter Ma, professor and lead researcher on the project.

It's similar to a new supervisor ordering an office cleaning crew to start constructing an addition to the building, he said.

Using existing cells to repair wounds reduces the need to introduce foreign cells -- a very difficult therapy because cells have their own personalities, which can result in the host rejecting the foreign cells, or tumors. The microRNA is time-released, which allows for therapy that lasts for up to a month or longer, said Ma, who also has appointments in the College of Engineering.

The findings are scheduled for publication in the January issue of Nature Communications. The technology can help grow bone in people undergoing bone surgery or joint repair, oral implants or people with tooth decay.

"The new technology we have been working on opens doors for new therapies using DNA and RNA in regenerative medicine and boosts the possibility of dealing with other challenging human diseases," said Ma.

It's typically very difficult for microRNA to breach the fortress of the cell wall, Ma said. The polymer sphere developed by Ma's lab easily enters the cell and delivers the microRNA.

Bone repair is especially challenging in patients with healing problems, but Ma's lab was able to heal bone wounds in osteoporotic mice, he said. Millions of patients worldwide suffer from bone loss and associated functional problems. Although very promising, growing and regenerating high-quality bone for specific applications is still very difficult with current technology.

QUERCETIN - A Plant Flavonoid that Combats Aging at the Cellular Level.

Find out how this age reversing research has gone live in 2015

Sweep Away Senile Cells - Life Extension As cells age, they can degenerate into a tired, dysfunctional state (senescence) that fosters inflammation and organ malfunction. Scientists have discovered that the low-cost nutrient quercetin can selectively remove old cells without harm to normal, youthful cells. Studies suggest quercetin may slo…

IT'S TIME TO GET OUT THOSE WOOL SWEATERS AND FIND YOUR RAKE!

Fall is a beautiful season and an opportunity to get outside and for some family time while tackling much needed chores. Raking has dual benefits. It’s good for the grass and its good physical exercise for us. Unfortunately, the motion of raking often leads to back pain and sore muscles. Chiropractic adjustments combined with massage therapy are an effective treatment to alleviate pain and keep you enjoying the season. Call in to book an appointment or use our convenient online scheduling system.

The Good, The Bad, and the Ugly. Crack My Neck for Relieving Pain.

There are many situations where your spine will crack on its own. The cracking of the spine has an effect that can be good, bad, or ugly.

The Good:
After a period of Chiropractic adjustments the spine tends to realign the other vertebra on their own. The vertebra that were out of alignment are starting to move back to the right position by themselves. When your body introduces any kind of force, such as when you are doing light stretching, turning, bending the spine realigns. There is nothing to fear, but let your Chiropractor know what happened.

The Bad:
When your spine pops and pain follows immediately. The joint becomes unstable causing inflammation and muscle spasms. Even if you didn’t put much stress on the spine. Usually, the vertebra was already starting to fall out of place and it was just a matter of time until it went fully out of position. In this case put ice on the area and get to a Chiropractor who will properly adjust that vertebra.

The Ugly:
People who self adjust - intentionally twisting of the neck or low back of themselves or to others - may create the cracking noise but they are usually adjusting joints that are already moving too much and the adjacent restricted joints remain stuck. Self adjusting often leads to tendon or ligament injuries creating more instability. Over twisting the neck without proper examinations and professional skill puts people at risk. The mistake is to think that by over twisting the joint, the crack is more intense and the better you feel.

That cracking noise is not what Chiropractic is defined by - that is a very big misunderstanding. Cracking in your joints creates an endorphin response that gives you a sense of euphoria for a moment but does not solve the actual joint problem. Knowing how to properly correct your spine requires extensive training from a graduate level school, considerable experience and skill. Many people attempt cracking their neck and low back themselves or ask others that are not professionals to crack their spine.

There are many other professional and non-professionals who claim they are qualified to perform chiropractic adjustments. Professionals such as massage therapists, physical therapists, osteopathic practitioners, and even some medical doctors try to copy Chiropractic adjustments because they know how effective Chiropractic care is. Unfortunately, they don’t understand how a Chiropractic adjustment works and think it’s just the cracking that helps.

There are many occasions were your spine will crack on its own. Some are fine because it is the process of our body to correct and heal itself. Some are bad because the spine becomes very unstable and finally went out of place. The worst is because someone tells you they’re qualified to adjust your spine and they want you to feel the euphoria of cracking your neck or low back - a major setback causing unstable joints. It is not about cracking your neck and it is not about being a crack dealer for people. If you want to have a healthy, strong back, visit a Chiropractor. They are the only ones trained and experienced to find the cause and stabilize the situation.

Basic Facts of Low Back Pain

Given my chosen profession it’s not surprising that a large number of people who seek out my services do so for low back pain (LBP). It affects 84 per cent of the working population at some point in their life and is second only to the common cold as a cause of lost work time. But back pain doesn’t have to hijack your sick days. Here are some universal ‘back facts’ to keep in mind if you catch yourself suffering from this pesky problem

Contrary to popular belief, LBP is not generally a result of any single trauma or one time exposure to a high-force load, but instead is due to repeated traumas from multiple lower force loads or a history of excessive loading on the spine. Alone, these forces typically do not result in injury, but gradually and progressively, they reduce the ability of the back’s tissues to resist injury.

Rest vs. Staying Active
If you’re injured, you may have been told to rest until your injury has healed. However, avoiding exercise is the worst thing you can do when you are experiencing minor back pain. It is important to stay active when recovering from injury, but it is best not to exert yourself. You should reduce normal physical activities but continue to be as active as possible. At the end of the day, those who maintain active therapy recover quicker.

Hot vs. Cold
Most people believe that a hot bath reduces back pain. The reality is that even though it may sound soothing, getting into a hot bath when muscles are inflamed can make matters worse by increasing the inflammatory response in an acute injury. Generally, it is better to apply ice to an injury for 15 to 20 minute intervals, during the first 48 to 72 hours after the injury.

Slipped Disc
Your spinal column is made up of 26 bones (vertebrae) that are cushioned by disks. The disks protect the bones by absorbing the shocks from daily activities like walking, lifting, and twisting. Injury or weakness can cause the inner portion of the disk to protrude through the outer ring. This is known as a slipped or herniated disk and can cause pain and discomfort in your lower back. In most cases, a slipped disc will revert back to its position spontaneously, but it can take four to six weeks to fully recover. You may have heard it’s best to rest your back if you have a slipped disc, but actually, remaining moderately active is ideal in order to keep muscles and ligaments warm and reduce the risk of creating more tension in your back.

Back pain and aging
No matter how many birthdays you celebrate, back pain should not become a normal part of aging. As we age, it‘s true that we can become more susceptible to certain types of painful back conditions. However, with all of the treatment options available today, back pain does not have to be a part of the aging process.

So the question is…what can be done to improve the strength and endurance in people who are affected? It has been found that back problems can be alleviated in large part by improving muscular endurance, specifically the muscles that ‘stabilize’ the spine. Although the answer is deceptively easy, putting the theory into practice can be more difficult for some people then others. It is necessary to do the proper exercises that will target the appropriate muscles, while ensuring that the risk of injury is minimal and making a lifelong commitment to keeping your back strong and healthy.

Core strengthening and stability exercises can be particularly effective in relieving pain and restoring normal function for people who sit for long periods or who repeat the same motions over and over. Using a stability ball on a regular basis is a good way to start to improve the endurance and strength of your spinal stabilizers. An easy technique to promote core strength is ‘abdominal hollowing’ - using your abdominal muscles to pull your bellybutton in towards your spine and holding it for 20 seconds.

One of the most common questions I’m asked is ‘how long do I have to do these for?’ and my answer is inevitably ‘forever.’ Unfortunately exercise cannot be ‘banked’ and must be done repeatedly in order to keep the muscles that stabilize our spine in top form and condition.

Anyone experiencing back pain is encouraged to consult the clinic to be assessed and identify a course of action that’s right for your specific condition.

HOW MANY CALORIES DO YOU NEED?

Basal metabolic rate (BMR) is the amount of energy expended while at rest to maintain the basic life processes - function of vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, muscles and skin.

Over 70% of a human's total energy expenditure is due to the basic life processes within the body. About 20% of energy expenditure comes from physical activity and the remaining 10% from thermogenesis, or digestion of food.

Calculation:

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

3500 Calories = 1 pound of fat.