SIBO - The root cause of IBS?

As we previously discussed, a diagnosis of IBS can often be quite unhelpful from a practical standpoint. It does not identify a cause for symptoms and often there are minimal treatment interventions available.

At this point it is useful to understand the diagnostic criteria for IBS:

A patient might have IBS if they had recurrent abdominal pain on average at least one day/week in the last three months, associated with two or more of the following criteria:

  • related to defecation

  • associated with a change in frequency of stool

  • associated with a change in form (appearance) of stool

*Criteria fulfilled for the last three months with symptom onset at least six months prior to diagnosis

- Rome IV criteria for IBS

As you can see, symptoms of nausea, abdominal discomfort (less severe than pain), bloating or distension, excessive flatulence or belching, heartburn/GERD are left out.

There are some clinical signs and symptoms that make SIBO a more likely diagnosis.

Aspects of the patient story may include:

  • Symptom onset following food poisoning.

  • Symptom worsening with higher fibre or sugar diet. Specific trigger foods may include: apples, garlic/onions, grains, asparagus, avocado, watermelon, lentils, cauliflower, apricots, plums, beans, cabbage, among others.

  • Low appetite or sensation of heaviness after eating.

There are also several conditions associated with SIBO. An incomplete list includes:

  • NAFLD/NASH

  • Restless legs syndrome

  • Iron and/or B12 deficiency

  • Hypothyroidism

  • Rosacea

  • Interstitial cystitis

  • Gallbladder removal or steatorrhea (fatty stool)

Identifying and understanding the root cause of IBS (and other digestive symptoms), helps to implement targeted treatments and strategies.

But SIBO itself has an underlying cause. Or, rather, a few potential underlying causes.

These include:

  • History of acute bacterial gastroenteritis (most common cause)

  • Hypochlorhydria (low stomach acid)

  • Bile insufficiency and Bile-deconjugation

  • Traumatic Brain Injury (TBI)

  • Intestinal strictures or adhesions

  • Ileocecal valve dysfunction

When symptoms of IBS are overlaid with a history of any of these things the investigation of SIBO is even more warranted.

On a closing note, Stress is still commonly discussed as a main cause or contributor to IBS. And while stress will often exacerbate symptoms if does not appear to the main cause.

A series of studies involving military personnel found that there were no significant correlations between stress factors and IBS. There was, however, a significant correlation between developing chronic GI disorders and a history of acute bacterial gastroenteritis.

This is not to suggest that stress reduction/management techniques will not benefit digestive symptoms. On the contrary, the digestive tract is sensitive to the effects of stress – from both a physiological and neurochemical standpoint. In the next entry we will discuss some of these interactions and implications.

 (Riddle MS, et al. Am J Gastroenterol. 2016) 

 (Porter CK, et al. Gastroenterology 2013) 

 

Fall Skin Care Tips

Fall is an awesome time for so many reasons - the leaves change to beautiful colors of red and orange, the colder weather allows us to bundle up in our cute fall sweaters and the evenings after long days of work call for cozying up to the warm fire place. Unfortunately, in addition to all of this, comes the feared breakouts. Whether it’s the late night hot chocolate, the thanksgiving dinners or the “dreaded” leftover Halloween candy, it’s hard to avoid indulging in these fall treats! Thankfully, there are actions you can take to ensure these breakouts don’t happen to you.

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1)      Enjoy fall treats in moderation

Although the fall holidays are centered around delicious treats and meals: Halloween and Thanksgiving; all those sweets and extra carbs can increase our breakouts. Sugar can cause skin inflammation which in return can cause acne. Fortunately, sugar is not the primary cause of acne, and that means you don’t have to completely eliminate your favourite fall foods; but, enjoy them in moderation to avoid any unnecessary breakouts! To balance the sugary foods try eating fruits and vegetables rich in antioxidants - examples include blueberries, kidney beans, cranberries, artichokes, blackberries, raspberries, and strawberries.

2) Prepare your skin for dry weather

Fall is a time for cool temperatures and in Southern Alberta, that often means dry and windy air. This type of climate can cause dry skin which can lead your body to increase its production of skin oil. Unfortunately, too much oil can cause your pores to become clogged and this allows acne-causing bacteria to flourish.

To help avoid this from happening, look into a more nourishing/thick moisturizer. This will provide your skin with enough hydration to ensure it doesn't have to work overtime to produce extra sebum. Regular trips to your esthetician will also be very helpful as they will be able to exfoliate the dead skin which will allow your moisturizer to penetrate at a deeper level and increase the rate of cell turnover, revealing new, brighter skin.

3) Don’t forget about the sun

Many people think that since the weather is getting cooler the sun no longer poses a threat to their skin, but this is far from true! Even if it's freezing outside, the sun's UV rays can still cause skin damage, which is why you need protection just as much in the cooler months as you do during the summer. Choosing a sunscreen with a physical barrier (Zinc/Titanium) will prevent the sun damage everyone is trying to reverse!

We're not here to tell you to completely avoid all the treats, spend thousands on products and treatments or to avoid the outdoors but by following these tips in moderation you’re more likely to have that fall glow you’ve been searching for!

A Look Back Before We Leap Forward - The History of East Meets West Health Centre

It was October 2004 when East Meets West first opened their doors. The location was on 3rd Ave S; it was only about 800 sqft, made up of a small reception area and 3 treatment rooms. The renovation on this space was done by the owner, Dr. Sean Hantke, with the help of family and friends.

Dr. Sean Hantke ran the business as a one man show, doing everything from treating patients, answering phones, billing, advertising and general maintenance- this allowed him to gain a good grasp on what starting a business and being an entrepreneur was all about. Over the next 4 years, the business continued to grow and expand, and an additional 200 sqft was added to the space, adding an additional 2 treatment rooms. One of these rooms was leased out to a massage therapist, and this was the first experience that Dr. Hantke had working with along side another healthcare professional. This sparked his vision of a team based multidisciplinary healthcare facility.

In January 2008, East Meets West, along with Walcott Chiropractic, purchased a condo in the WT Hill area. The condo was 4000 sqft; East Meets West had 5 rooms, Walcott Chiropractic had 4, and the remaining space was leased to a Day Spa. The business grew from there, adding an additional acupuncturist, Dr. Tobie Spitzer, as well as shared support staff.

Still with the vision of creating a true healthcare team, Dr. Sean Hantke employed a massage therapist and began combining acupuncture and massage treatments into one treatment session. The combo treatment was born; a full acupuncture treatment followed by a 15-minute massage! The treatment results and feedback were amazing, again, solidifying the vision of creating an integrated healthcare team.

Over the next 10 years, the business grew at a rapid rate; East Meets West now owned and occupied the entire condo, additional massage therapists were added, and the existing acupuncture department grew. Shortly after, other departments were added - Chiropractic, Naturopathic Medicine, Physiotherapy and Medical Aesthetics all joined the team, creating the vision of a united healthcare centre.

As of today, East Meets West Health Centre has 26 employees and consists of 6 different healthcare services. We are a true healthcare team passionate about providing a collaborative approach to a better you.

From its humble beginnings to its current status, East Meets West has been a vision of Dr. Sean Hantke’s - building a company that puts patients’ needs before anything else, and combing the right departments and practitioners to uphold high standards. East Meets West is ready for exciting changes coming in the new year that will fulfill the dream of a team based multidisciplinary healthcare facility that started so long ago.

World Spine Day

Each year on October 16th, organizations and people from around the world join together to raise awareness on spinal conditions. Prevention and effective management of spinal conditions is the main focus of World Spine Day. This year the theme is Get Spine Active! It presents the opportunity for people to manage back and neck pain by movement and exercise. Being spine active can be accomplished in many ways: regular work breaks, 10-minute walk, stretching, running, biking, swimming, going to the gym, yoga, etc. Any activity that promotes movement! Being active is amazing for the body. Movement not only helps manage and prevent pain, but also provides a great way to manage stress, anxiety, and mood.


Need more tips to help you add movement to your day?

  • Less screen, more green: take regular active breaks at work

  • Park further away so you can incorporate more walking in your day

  • Take the stairs instead of the elevator

  • Consider biking to work instead of driving if weather permits

  • Use a standing desk or pace around in the office for more movement

  • Practice better posture habits

  • Wear a device that tracks your steps, it’s a great method to keep you motivated

Recent Warnings That Common Heartburn Medication Ranitidine May Contain Contaminants

Ranitidine is a medication commonly used to treat heartburn, acid reflux and GERD. It is available both over-the-counter and by prescription.

A CBC article states that "Current evidence suggests that NDMA may be present in ranitidine, regardless of the manufacturer. As a result, and at Health Canada's request, companies marketing ranitidine products in Canada have stopped any further distribution until evidence is provided to demonstrate that they do not contain NDMA above acceptable levels," the regulator said.

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NDMA is categorized as a possible carcinogen and long-term exposure may increase risk of developing cancer. Health Canada has issued this statement.

While acid-blocking medication can minimize symptoms, patients often become dependent on them and end up taking them long-term. These medications have their own negative long-term effects that are often unknown to patients.

Naturopathic Doctors can help with non-drug approaches to managing heartburn and reflux, decreasing reliance on medications, and treating the underlying cause.

Why is fall and winter the best time to reverse sun damage?

During the fall and winter, the last thing we are thinking about is sun damage- but now is the perfect time to reverse it. UV rays lead to around 90 percent of the appearance of aging in our skin. Besides wrinkles, the most visual effects of the sun damage are dark spots- freckles, age spots and liver spots.

If you spend a lot of time outside, you may notice your skin becoming more freckled or even prematurely wrinkled. IPL (Intense Pulsed Light) treatments help reverse sun damage so your skin looks healthy and radiant.

IPL treatments work by transmitting light wavelengths through the upper layers of your skin into the deeper tissue. This stimulates the pigment at a deeper level and forces it out of the skin, leaving you with a brighter complexion.

We recommend anywhere form 1-3 treatments depending on severity of the pigment, spaced out 4 weeks a part. These treatments should be done yearly as we are constantly exposed to the UV rays throughout summer or on holidays.

During treatment there will be a bright flash of light from the IPL system that feels like a light elastic sensation. Redness and a slight warming of the skin are normal after treatment and usually subsides within an hour. Over the next 24-48 hours you may see a darkening of pigmented spots; in the week afterwards, the pigmented lesions flake off, leading to an evening out of skin tone.

Sun damage and skin complexion results can be seen a few days after the first session. The skin will continue to look younger and more brilliant over time with most visible results after 1-2 weeks. Having multiple IPL sessions will improve the final result.

Remember that sun damage is not limited to the face but can be found on all areas of the body, like the chest and arms.

Wear your physical sunscreens (Sunscreens containing Zinc and Titanium) to prevent the sun damage and seek out an IPL treatment to reverse it!

Is it really IBS?

Gas, bloating, cramping, pain, diarrhea, constipation… These are the common, uncomfortable and embarrassing symptoms of IBS. Understandably, these aren’t common dinner table topics so many people don’t discuss their experience. They may think most people feel the same way. They may feel that there is nothing they can do.

 Those that have investigated their concerns are often left with the same conclusions.

Many have been told to “learn to live with it”.  Slightly better, some are told to figure out which foods cause them problems and then don’t eat them. And slightly better than that, some are told to follow a low FODMAPs diet, which can be highly restrictive and runs the risk of developing nutrient deficiencies over time.  

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Many are exhausted, physically and mentally. Many are malnourished due to only tolerating a limited number of, usually low-nutrient density foods.

Some patients come in with IBS as secondary concern or barely mention it because they already feel that nothing can be done about it.

But nothing is farther from the truth.

Naturopathic care aims to identify and address the underlying cause of these annoying and uncomfortable symptoms. IBS is an incomplete diagnosis and likely has multiple underlying causes. Investigating and treating the underlying causes can result in significantly improved quality of life.

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The first line of testing I often employ is a 3-hour lactulose breath test. This is a simple at-home test that helps identify a dysbiosis called Small Intestinal Bacterial Overgrowth (SIBO), a condition in which bacteria colonize the small intestine in excessive amounts. This results in their access to partially digested foods and an increased potential for fermentation, the resulting gas responsible for the bloating and disordered bowel movements characteristic of IBS. If SIBO is identified, an eradication protocol decreases bacterial numbers and a prevention plan helps to prevent recurrence.

SIBO isn’t the only cause of IBS, but is hypothesized to underlie a significant amount of IBS cases.

Keep an eye out for future blogs going more in-depth in SIBO and its treatment. But for now consider the possibility of not living with constant bloating, not having to plan out where bathrooms will be when you leave the house, and actually being able to make plans ahead of time.

  • Dr. Ryan Nakama ND

Lunches... Ugh!

Lunches… ugh.

Whether you’re packing for yourself or packing for kids, preparing lunches can become a redundant pain in the you-know-what. Who knew that feeding yourself (and/or others) was going to become such a draining process as you got older? I certainly underestimated the work my mom did to keep me well fed while I grew up; packing healthy lunches for myself has truly become a chore – and for those of you packing for kids (picky or otherwise) you certainly have your work cut out for you.

We’re here to help! We’ve searched high and low and chatted to our health professionals to come up with this list of easy to pack lunches and healthy snacks that everyone in the family can enjoy. I won’t lie, a lot of these options are used throughout our own office – massage therapists are specialists at preparing healthy snack options that they can have between clients, requiring them to be quick and easy.

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1. Homemade hummus

Don’t be discouraged by the workload related to “homemade.” Hummus is a simple thing you can whip up on a weekend and use throughout the week as a healthy snack and a great way to get some extra protein and brain food for yourself or your kids. It’s really quite simple, and add some rice cakes, plain crackers, pretzels, pita wedges or even vegetable sticks to dunk in to it, and it’s a super filling snack to get you through your afternoon! Pinterest has a lot of simple recipe, check them out here -- > https://www.pinterest.ca/thesneak50/hummus-recipes/

You can play around with adding different seasonings (or seasoned oils drizzled on top) to keep it interesting and exciting for everyone. If making your own hummus seems like a challenge for a later date, there’s also individual size servings available at most grocery stores that are a great option.

2. Weekend prep

Preparing snacks on the weekend for the entire week can be a game changer and a great way to save time. Cut up vegetables and cube cheese. Pre-wash fruit and put them in serving sizes that are quick to grab and go. Hard-boiled eggs, jerky and pepperoni are fun ways of adding in protein to the snacks/meals too (though always be aware of sodium content.) Pre-cutting cubed cheese, pepperoni and a stack of crackers makes a great homemade lunchable kit your kids (or yourself) will find fun – throw in a pickle to make them really happy! If you’re making kids’ lunches, get them involved. Having them do age-appropriate tasks associated with prepping will make things easier for you down the road – have them put a few slices of vegetables in ziplock backs or Tupperware containers after you’ve washed and cut them. Having little bags or containers of precut and washed vegetables, fruits or proteins in the fridge not only make it easy to toss them in to a lunch bag in the morning, but they also make a great after-school/after-work snack!

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3. Protein and fruit cups

My mom always made these as snacks for me when I was growing up and I loved them – today, they continue to be a great breakfast or mid-morning snack. Yogurt with fruit for breakfast, or cottage cheese with fruit. A homemade yogurt parfait is so easy to make, and it’s easy to add frozen fruit to make a year-round tasty breakfast or snack. Adding something like granola, bran, or chia seeds is an easy way to add a grain that can change the texture. Cottage cheese is a great source of protein, and adding in sliced grapes, peaches or nectarines is a perfect way to make a healthy snack super tasty!!

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4. Random tips and alternatives:

a. Deli-wraps instead of sandwiches. Use a low sodium deli-meat to wrap cheese and vegetables. Variety of cheese with cucumbers, onions, bell pepper and other thinly sliced healthy foods are a nice change from the over-popular sandwiches.

b. Trail mix – store bought or mix your own with your favourite nuts and dried fruits. This is something easy to keep safely stored in your office for those times you’re looking for an afternoon pick-me-up that isn’t a cup of coffee.

c. Homemade granola bars – a lot of people still use store bought and popular brands but there’s some talk about how healthy they are. Making your own is the easiest way to control what you’re getting, and they’re pretty easy to make. Pinterest has a large variety of recipes, but we love that this way you can put exactly what you want in there! Check out these fun options: https://www.pinterest.ca/cancergran/homemade-granola-bars/

Bonus - breakfast to go:

Need easy breakfast ideas? A quick, on the go option – eggs. Make a simple egg sandwich with an English muffin and premade eggs that keep in the freezer. Using a muffin tin to get a nice, round, baked egg works well. Add bacon, onion, mushrooms, spinach, cheese, anything that you’d like, and bake the eggs and freeze them individually. You can even premake the sandwich with a cheese slice and English muffin and freeze them wrapped in wax paper so you can pop them in the microwave to grab and go!

Use these tips and tricks to make lunches less of a battle for you and your family. What tips have you found helpful over the years? Let us know on our social sites: FB and IG links.

 

5 Tips to Help Relieve Tension Headaches

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Have you ever experienced a band of pressure that wraps around the forehead, especially during an increase in stress? If so, then you might be experiencing a tension headache. They are one of the most common types of headaches and can affect all age groups. A tension headache can last 30 minutes to a whole week.

Tension headaches can be related to an increase of muscle tightness in the neck and restricted joint motion in the spine. Lifestyle changes and treatment by a chiropractor, can be the best method to help reduce the symptoms of tension headaches. Here are some simple tips you may want to incorporate to reduce and prevent headaches:

1. Relax your muscles – there is an association between tense muscles and tension headaches, so find a method to help reduce that tension. Seek out a massage therapist or try to gently massage your own muscles. Maybe try using a lacrosse ball to loosen up those pesky knots! A warm bath or compress could also do wonders.

2. Try to maintain better posture – let’s face it, good posture is not always the first thing on our mind. However, being aware of your posture throughout the day can make a big difference in muscle tension. A jutting head forward or looking down along with slumped shoulders, can really increase the strain on the muscles in your neck and upper back. Make time in your day for posture breaks. When standing, your head, shoulders, hips and ankles should line up, one comfortably above the other. When sitting, take a break by sitting at the end of your chair and putting your legs shoulder-width apart. Drop your arms out to the sides and draw your shoulder blades down and back. Gently bring your chin straight back and maintain this position for at least 10 seconds.

3. Exercise regularly – exercise is a great way to relieve stress. Exercise helps to increase the release of your body’s natural stress reliever called beta-endorphins, which can help reduce tension in your muscles. It can also help reduce the intensity and frequency of tension headaches. Exercise can be a great method to help take frustrations and transform them into motivation!

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4. Keep a headache journal – tracking your day during the onset of a headache can help you determine if there are potential triggers. What events were occurring before the headache started? Maybe it was a stressful event that could have been avoided. Even tracking the days you are headache-free can help you notice factors that may contribute to a good day.

5. See a chiropractor – chiropractors are experts in musculoskeletal conditions. Tension headaches are one of many conditions that can improve with chiropractic care. A chiropractor will perform a thorough history and exam prior to treatment, to ensure it is safe for treatment or if a medical referral is necessary. If treatment is appropriate, a chiropractor will utilize a certain type of treatment that is best for you. A common treatment utilized is the chiropractic adjustment. An adjustment helps to restore the motion of restricted spinal joints which can also help decrease muscle tension and improve mobility. Our chiropractors will also give recommendations and advice on what you can do at home for headache reduction and prevention.

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Best Morning and Bedtime stretches

Best Morning / Bedtime Routine Stretches

1. Reach for the sky! Standing on your tippy-toes reach your arms above your head (with your thumbs pointed backwards). Reach as high as you can go. Hold for 10 seconds and repeat 3 times. You should feel some lengthening of your armpits and slight compression in your shoulder. Why is this important?? By compressing your shoulders every day you teach the rotator cuff tendons to stretch and compress. This keeps them supple and more resistant to the ever dreaded “rotator cuff tear”. Bonus, by standing on your tippy-toes you are working on your balance and calf strength as well!

https://www.youtube.com/watch?v=MwnCOBTTiJA

2. Cat / Cow This one starts on the floor on your hands and knees (with your shoulder and hips over hands and knees respectively). Start by drawing in your abdominals (suck in your gut!) as you arch your back to look like a Halloween Cat. Hold for 5 seconds. Slowly release your tummy and let it all hang out as you reverse your spinal curve into “cow” position (commonly referred to as a “sway-back”. Gently look up and stick your butt out like a skunk. Hold for 5 seconds and repeat back and forth 5 times each way. This stretch sequence will help rid your body of unwanted tension from your tail bone up to your neck. It also can work as a gentle core strengthening exercise.

https://www.youtube.com/watch?v=kqnua4rHVVA

3. Snow Angel Laying down on the floor on your back with your hands by your sides (palms facing the ceilings). Start by opening your chest and connecting the backs of your shoulders to the floor. Slowly with straight arms drag the backs of your hands and arms up the floor until you feel a stretch in your chest (front of armpits). Stop if your arms or hands are unable to stay connected to the floor. Rest at this end position for 5 seconds. Slowly return to the start position and repeat 5 times. This is a great front of body “opener” stretch. It works towards maintaining an open chest posture and is great for neck and shoulder health.

https://www.youtube.com/watch?v=YJaC0D1VEkw

Cravings! What do they mean?

Cravings!

We all get them, but why? What do they mean? How can you mange them?

Cravings can have a number of sources, from nutritional needs, to psychological or emotional urges, to physiological requirements.

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Here’s a few examples:

Chocolate - Likely reason: magnesium requirement.

  • What to do instead: Eat more magnesium rich foods like leafy greens, nuts, seeds. Consider a supplement. Or use dark chocolate (not sugary milk chocolates).

Salt -Likely reason: adrenal dysregulation/excess stress/NaCl requirements.

  • What to do instead: Implement relaxation and stress management strategies like diaphramatic breathing, meditation etc.

Sweets/sugar – Likely reason: blood sugar dysregulation.

  • What to do instead: Choose a protein containing snack. Decrease sugars and refined foods in the rest of your diet to minimize blood sugar fluctuations that lead to cravings.

Something at the end of the day, a reward, especially fatty foods (chips, nuts, cheese, alcohol) – Likely reason – Dopamine low.

  • What to do instead: other enjoyable activities, deep breathing and relaxation.

It’s common for cravings to not even be about food at all. When a craving hits, try to understand it. Ask yourself a few questions:

  • Am I actually hungry? Am I thirsty? Am I bored? Am I stressed? What is going on around me?

You can then identify patterns and hopefully you can intervene appropriately.

And if you’re having a hard time connecting the dots, try this routine:

  • Drink a glass of water, do 10 jumping jacks, take a few deep breaths, eat a few cut veggie sticks.

  • Often that craving can pass. If you still have it after all that, then maybe you indulge this time. But keep digging into the “why” and you’ll be able to override these cravings with time.

Summer Drinks!

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The days are getting hotter, make sure you are getting your drink on!

I’m sure we all get reminded one way or another to stay hydrated this summer. But why is hydration so important? Staying hydrated with water helps you stay healthy and energized. It also:

·         Controls your body temperature

·         Aids digestion

·         Carries nutrients around your body

·         Cushions organs and joints

·         Gets rid of waste

·         Keeps your bowels regular

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It is also important to remember that water is not the only form of fluid that helps aid in hydration. However, you should always choose water as your main fluid throughout the day. Other fluids like tea, juice, milk, and coffee count towards your daily intake. Keep in mind that it is best to try and avoid soft drinks and limit caffeinated drinks to 3 cups per day. Coffee, tea, and soda act as diuretics which can further deplete the body of fluid. Consider adding fruits and vegetables with high water content to your diet. These include cabbage, spinach, squash, watermelon, citrus, cantaloupe and strawberries. Here are some extra tips to help keep you hydrated this summer:

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·         Drink a glass of water upon waking each morning and before bed

·         Carry a container of water with you throughout the day

·         Drink water before each meal and a fluid during your meal

·         Add fruit to your water to make it taste more refreshing

·         Don’t ignore thirst! If you’re thirsty, then drink some fluids!

 

So, what is the recommended daily fluid intake? Well that depends on a lot of different factors including age, gender, and activity level. It’s crucial that intake increases as the weather gets hotter and as activity increases! General rule of thumb: 3 Liters (12 cups) for men and 2.2 Liters (9 cups) for women.

 

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Dehydration is no joke. If you start feeling and noticing signs of less frequent urination, dark-colored urine, fatigue, dizziness, confusion, or headaches, that is your body begging for water! Don’t ignore the thirst this summer. 





Preventing Back Pain - What can you do?

Back pain is such a common issue for a variety of people... It affects people of different ages and activity levels, and it's such a debilitating issue - if you suffered back pain once, it seems like it's just around the corner. It's important to know which treatments are effective for relieving pain once it's struck, but treatments can be used to manage and maintain a healthy back, too. 

But what can YOU do to prevent back issues? As we head in to gardening and landscaping season, we thought we'd share some simple tips to keep your back healthy so you can enjoy all the things this season has to offer! 

Our chiropractor Dr. Tiffanee McArthur has these FOUR tips for a healthy back to share with you!

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1. Walk it out

With or without back pain, you should get up and take a walk! Movement, as simple as a 10 minute walk, can help relieve back pain and even reduce your risk of low back pain in the future. Many people work sedentary jobs so it is important to change up your position throughout the day. Take frequent breaks to change it up. Sitting all day? Find the time to stand and add movement. Standing all day? Take the time for sitting breaks. Just move!

2. Lift with your legs

Lifting improperly can take a toll on your back. Become more mindful of how you lift objects in order to save you from that pain in the back. Make sure the object your are about to lift is close to your body. Get it a squat position by bending your hips and knees. Do not bend forward! Straighten your legs and keep your back straight as you lift. It is also important to avoid turning or twisting as your are lifting that object. If you think the object is too heavy to lift on your own, ask for help!

3. It’s all about your core

Your core is not just the ab muscles, it consists of your back and side muscles too! The core musculature is essential in supporting your spine and reducing the risk of injury. Dr. Stuart McGill developed core exercises to help support your core, increase endurance, and protect your back. Click the link below to learn more about the McGill Big 3.

https://www.chiropractic.ca/blog/3-easy-core-exercises-to-support-your-low-back/

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4. Yoga, Pilates, or Tai Chi

These are forms of exercise that focus on body awareness, breathing, and building a strong foundation. Yoga and Pilates provide a variety of purposeful poses that focus on many parts of the body at once. The poses also help to improve balance which may help to prevent falls and injuries later in life. Participating regularly has been shown to decrease back pain. Tai Chi is a Chinese martial art that is meditative with a focus on deep breathing and slow movement. This focus helps to improve mobility and balance. Improving pain and function within the body while also decreasing the risk of chronic pain are few of the many health benefits of Tai Chi. All 3 forms of exercise are considered “safe” for both healthy and injured individuals.

Keep these tips in mind while you get out and enjoy the weather... no one wants a bad back slowing them down.

East Meets West at the Home and Garden Expo 2019!

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Home and Garden starts today!

If you’ve been curious about any of the services we offer, pop by our booth and say hi. We’ll have people from every department rotating their time between the office and the show, and we’re there to answer YOUR questions.

Want to know if acupuncture hurts? And if it truly helps with infertility? Come ask us! 

Want to know the best time of year to get cosmetic laser treatments for hair removal or the treatment of sun spots? We’ll tell you all about it! 

Want know why someone would get an IV if they aren’t sick or in the hospital? We’ll give you the deets!!! 

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Honestly, we love providing people with information and insight in to the services we offer - so if you’re going to the show, stop by and say hi and ask us what’s been on your mind!!

We also always have great special discounts for people who schedule appointments at the event, so ask us about our deals (or stay tuned on our social accounts and see what’s going on!) 

We’ll see you there!! 
Wednesday 1-8
Thursday 1-8
Friday 1-8
Saturday 10-5

#yqlhealth #itsattheex #acupuncture #massage #hgexhibition#medicallytrainednaturallyfocused #naturopathicdoctor #shockwavetherapy#digestivehealth #infertility #chiropractic #plantarfasciitis