2…..Gardening and Running Tips
3…..What is Chiropractic?
4…..What is a Custom Orthotic?
6.….Everything You Need to Know About Degenerative Disc Disease
7…..Five Reasons to Detox or Cleanse Besides Weight Loss
8.….Detox & Weight Loss Challenge Begins April 29th
10..…Clinic Hours and Services
CHIROPRACTIC 101 – by Dr. Rick Lee
Ah Spring, nothing like a gentle snowfall. Of course, someone should let Mother Nature know that the calendar has changed and we are headed into April. At this time of year with the change of seasons, we begin to focus on our own renewal of clearing, purging and focusing on our health again with new routines or habits that we may not have been able to incorporate after the New Year.
Our health is a continual journey of choices of actions or behaviours. These eventually become habits and when good habits become part of lifestyle, that is the sweet spot to keep for yourself. As with everything there is an ebb and flow and some are more committed to this than others, while some desperately search for a solution. There is no real secret, with the advent of technology it is only an “OK Google” or “Hey Siri” away. Like many things it is not the knowledge that we lack, it is that next huge step of ACTION or application of that knowledge. Granted, not everyone is a fitness trainer or a nutritionist, however like anything of interest, you can educate yourself on many of the basics to help improve your health potential.
You are one of three people (we do each in some parts of our lives, but do predominantly one):
- Actively doing things in my lifestyle that enhance my health (Self Help – Proactive)
- Know what needs to be done, but haven’t taken the actions and have it become part of my lifestyle (Shelf Help – Keeps the knowledge on a shelf unused)
- Not worried about health until it impacts my Daily Activities (911 – Reactive)
We all lead very busy lives and as a Health Care Practitioner, we recommend that you carve out time for yourself (do a written journal for 3 typical days of what you ACTUALLY do at any given time and we can find time). When we are responding to everyone else’s agenda, that is when we lose control of our own lives and have the victim mentality of life happening to us instead of designing our own lives. It may be as simple as an attitude shift of saying “I choose” to work each day and yes, it is a conscious choice versus, “I have to” work each day. In reality you do not have to do anything! We have created our lives out of our values, beliefs and life experiences. Okay, I am getting a little more philosophical, but how many people do you know who take more time to plan their vacation better than their own lives? People will take hours or days to plan and dream what their ideal vacation would be like, but do not put the same effort into creating their own ideal life. What is the long game in your life and like many things when will that start? It should have started yesterday or for some many years ago. Why not start today? You just have to make a decision and take action.
Start this Spring and take one action step in each aspect of your life to begin your own renewal:
- Mental-emotional – taking 5-10 minutes a day to meditate or to read something inspirational. Do a gratitude or appreciation of 5 things in your life. We often complain about what is missing in our lives, versus appreciating what we already have. The universe will not give you more, if you do not appreciate what you already have.
- Physical – start with something simple, like going for a 5 to 10 minute walk, then build the time up slowly. Studies have shown so many benefits by just taking regular walks, from increased immune function, better mood and energy to better brain function for people concerned with memory loss.
- Chemical – start eliminating the acidifying foods, like white sugar and white flour and add in more alkalizing foods. Start simple by just having less sugar or decreasing the simple carbohydrates in your meals or snacks. This helps to decrease excessive insulin response and decreases body inflammation.
Unlike purging items in our house for Spring, we have this one body that we cannot simply throw out to replace with another, however we do know that our cells regenerate and you can help influence their strength, immunity and health with some simple changes in your lifestyle. You just have to DECIDE and of course we will continue to help you along that journey!
GARDENING & RUNNING TIPS – by Dr. Eric Lee
With Spring here and warm weather just around the corner, it’s a great time to get active and start spending more time outside. That being said, it can be easy to overdo it after a long winter of curling up indoors. This article will focus on avoiding injury during gardening and running, two of the most popular springtime activities.
While gardening is a relatively safe hobby, it is full of repetitive movements and sustained postures that can lead to muscle strains and soreness. Use these basic tips to help avoid injury and pain.
- Try to avoid staying crouched or kneeling in one position for extended periods of time. Take frequent breaks to stand up and move around.
- Bend your knees and squat or kneel to get to ground level instead of bending over at the waist.
- When lifting/carrying heavy objects (planters, soil, etc.), brace your core muscles and keep the object as close to your body as you can. Use a wheelbarrow if possible!
Running can be tough on the body, especially if you’re just starting to get back into it after a winter off. Here are some tips to help keep you going!
- Warm up for 5-10 minutes before you start
- Reduces likelihood of injury
- Increases strength, flexibility, and range of motion
- Ramp up slowly
- When increasing running volume, duration, or intensity over a period of time, a good rule of thumb to avoid injury is to increase by no more than 10% per week
- Stay hydrated
- Try and aim for 6-8 oz. of fluids per 15-20 minutes of exercise
- Avoid overstriding
- Overstriding occurs when your lead foot lands well ahead of your knee, leading to increased impact and wear on the muscles and joints. If this is something you are prone to doing, try to focus on driving forward with the knee as opposed to reaching with the foot.
WHAT IS CHIROPRACTIC? – from our website at http://www.bridlewoodchiropractic.ca
To shed some light on chiropractic and how it could benefit you, please allow us to offer you a brief lesson on the basics of chiropractic. Let’s have a little fun and call it “Chiropractic 101.” Can you guess what is the core, weight-bearing structure of your body to which all other structures are attached and which hold you upright? This structure also plays the very important role of protecting the delicate lifeline of communication between your brain and all the organs, glands, tissues and cells in your body. Yes, congratulations! You guessed it! It’s your spine.
The bones, or vertebrae, in your spine hold up and protect your spinal cord. And we all know how important the spinal cord is. The spinal cord is what the highway to the brain, (the master computer of your body), uses to send controlling and coordinating messages to all the rest of your body. These messages are critical to the best function and the best performance of your body and all its parts.
If your body and all of its parts function and perform at their best, then you know what? You function and perform at your best on every level: physical, emotional, mental, social and spiritual. But what happens when there is interference to those messages between your brain and your body’s organs, glands and systems? Yes, you guessed it again! The function of your body and the level of your performance would be indeed compromised. And who wants that?
And how does interference happen to the life-giving messages between your brain and the rest of your body? We are sure you are familiar with the most tragic and obvious form of interference to the nerve system, and that is the major interference to the spinal cord, which causes paralysis, major loss of organ function and worse. Well, there is another kind of interference to the nerve system that happens in the spine, which is often much more subtle but can be devastating to your body over time.
Let us explain. Because the bones in the spine are movable to give us flexibility and mobility, they can also get stuck or moved out of the proper position. If the spinal bones get stuck or become misaligned, they can irritate, put pressure on and interfere with sensitive nerves that exit from the spinal cord, between the bones of the spine, to all parts of your body. These spinal nerves are the primary conductors of those life-giving messages from the brain to the rest of your body. If these nerves are interfered with, the messages to your body parts are also interfered with, causing the compromise of function and performance of your entire body.
These particular interferences, caused by the pressure of your spinal bones on your spinal nerves, are called subluxations. Come again? What was that word? The word is subluxation. A subluxation occurs when the bones of the spine get stuck or misaligned and put pressure on and irritate the spinal nerves that exit from the spine, causing the interruption of the brain’s ability to control and coordinate every cell, gland, organ and system in your body. Whew! Now that is a mouthful, but we are sure you get the idea. Interferences (subluxations) to your nerve system cause interference to your body and your life!
How do you get these subluxations?
Misalignments or subluxations of your spine are caused by physical traumas: birth trauma, childhood accidents, falls, quick jerks, prolonged positions, repetitive movements, sports, lifting, bending, work or car accidents. You may or may not be aware of how these common incidents, which occur throughout your lifetime, can and do affect the movement, stability and the function of your spine, therefore, the health of your entire body.
And how do you know if you have these subluxations?
Great thinking and great question!
Are they painful? Do they cause stiffness? Do they cause numbness or tingling? The answer to these questions is: Sometimes yes and sometimes no.
Subluxations can indeed cause pain, stiffness, numbness and/or tingling in the back, neck, shoulders, hips, arms, legs and head. But, often times, subluxations are very silent for many years causing no pain at all but quietly causing damage to the spine itself.
And even worse, subluxations, remember, interfere with the function of your organs and glands and, therefore, can have devastating effects over your lifetime to your overall function and health. So, if you can’t tell for sure what is going on in your spine by the pain and symptoms, how can you know for sure if you are subluxated? You’re in luck! That is our job as chiropractors-to check your spine to see if you have subluxations or misalignments in your spine and then assist your body in correcting those subluxations! How awesome is that? And that is the end of lesson “Chiropractic 101!”
WHAT IS A CUSTOM ORTHOTIC? – by Dr. Rick Lee
A custom orthotic is a device designed to align the foot and ankle into the most anatomically efficient position. They look like insoles, but are biomechanical medical appliances that are custom made to correct your specific foot imbalance. Custom orthotics work on your feet much like glasses work on your eyes – they reduce stress and strain on your body by bringing your feet back into proper alignment. The plastic body of the custom orthotic helps to re-align the foot by redirecting and reducing certain motion that takes place during the gait cycle. They fit into your shoes as comfortably as an insole – and they have the advantage of having been made from precise imprints of your feet.
Who needs custom orthotics?
People who experience low back pain or any lower extremity discomfort that could stem from improper mechanics of your gait and feet. The symptoms of poor foot mechanics can include any one of the following:
- Localized foot pain
- Bunions, hammer toes
- Arch/heel pain – eg. Plantar Fasciitis
- Leg/knee pain
- Hip or back pain – even neck pain
Condition: Plantar Fasciitis and What Causes It?
Plantar fasciitis is an inflammatory condition that occurs where the plantar fascia attaches to the medial tuberosity of the calcaneus.
Over-pronation results in a constant tugging of the aforementioned attachment site. Inflammation then results from this constant insult to the local tissues. When the patient is off-weight bearing, scar tissue begins to repair the site of injury. When the patient resumes weight-bearing, the scar tissue is torn resulting in acute pain. This explains why patients with this disorder typically experience the most pain when they get out of bed, or stand after a period of sitting.
Flattened arches are more obvious with excessive internal rotation of the lower limb, but we do a complete foot evaluation and mechanics analysis to determine if you are a candidate for custom foot orthotics. Most extended insurance plans cover their cost and we can help determine what is required in order to qualify for these supports.
EVERYTHING YOU NEED TO KNOW ABOUT DEGENERATIVE DISC DISEASE – by HealthPrep (2016)
Degenerative disc disease is a term used to describe the breakdown of spinal discs in the back that occurs naturally with age. It is not necessarily a disease but can be considered an age-related occurrence. Spinal discs interlock the bones that make up the spine. They are soft and compressible and act as shock absorbers, allowing the spine to flex, twist, and bend. Degenerative disc disease usually occurs in the discs located in the lower back and neck. Changes in discs can result in neck pain and other conditions that put pressure on the spinal cord and nerves, which may affect nerve function.
May Cause Neck and Back Pain
Degenerative disc disease may cause changes in the spinal discs that can develop into osteoarthritis, a herniated disc, or spinal stenosis. Osteoarthritis occurs when the tissue or cartilage that protects and cushions the joints starts to break down. A herniated disc is an abnormal bulge of a spinal disc. It may also occur when one of the spinal discs break open. Spinal stenosis is characterized by the narrowing of the spinal canal or the open space located in the spine.
Most changes in the spinal cord are age-related. They occur when the spinal discs break down or degenerate. This may be due to the loss of fluids in the spinal discs, which reduces the disc’s ability to absorb shock or act as a cushion. Loss of fluid makes the spinal discs thinner and narrows the amount of space in between the vertebrae. It also causes inflexibility in the spine. Degenerative disc disease may also be due to tiny cracks or tears in the outer layer of the disc, which may cause the disc to break into fragments or bulge.
Degenerative disc disease is part of the normal ageing process, but it is more common in people who smoke cigarettes and who do heavy lifting or physical work. Obesity also puts a person at an increased risk of degenerative disc disease because the spinal cord works harder to carry around excess weight and may break down sooner. Degenerative disc disease may occur when a person experiences a sudden fall and develops a herniated disc as well.
Bone spurs occur when the space between the vertebrae becomes smaller, which creates unstable conditions as there is less space between discs. The body responds by developing bone growths called bone spurs or osteophytes. Bone spurs may cause pain that can affect nerve function as they put pressure on the spinal nerve roots. They occur when spinal discs break down and the vertebrae in the back grind against each other. Bone spurs are a common symptom of osteoarthritis as well.
Symptoms may vary from person to person, but they tend to always include back or neck pain. Some people may experience no pain at all while others are limited in their daily lives. Pain is often associated with the location of the affected disc. An affected disc in the neck may cause neck and arm pain while a disc affected in the lower back may cause pain in the legs, back or buttock. Pain often feels worse while bending over, reaching up, or twisting. Some people with degenerative disc disease may experience numbness or tingling in the arms or legs.
Receiving A Diagnosis
Degenerative disc disease can be diagnosed through a physical exam and by looking at a person’s medical history. A physical exam may include checking the affected area’s range of motion and how much pain is caused by a certain movement. X-rays and imaging tests will be considered if symptoms progress or develop after an injury or if nerve damage is suspected. Image testing may also be done if bone disease, a tumour, or infection may be present.
Treatment for degenerative disc disease includes pain maintenance, usually in the form of ice or heat on the affected area. Chiropractic, Physiotherapy, Acupuncture, stretch exercises and over the counter medications may also be used to control pain. Chiropractic or Physiotherapy may be necessary if a person develops osteoarthritis, spinal stenosis, or a herniated disc as a result of degenerative disc disease. Surgery options may include fusing the bones together to protect the spinal cord or replacing the affected disc with an artificial one.
FIVE REASONS TO DETOX OR CLEANSE BESIDES WEIGHT LOSS – http://www.isagenixhealth.net (March, 2018)
An Isagenix Cleanse or Detoxification Day is based on the science behind intermittent fasting, a practice that has been making waves in the media as the new regimen best suited for weight loss. But, Isagenix has been promoting the use of fasting as a tool to support overall health and weight wellness since the company’s inception in 2002.
The evidence that supports incorporating regular fasting days into your lifestyle has exploded in recent years. While weight loss is the benefit that receives the most attention, there are many other compelling reasons to make regular Cleanse Days part of your routine:
- Support Your Cellular “Cleansing” Processes
When the body is managing a steady flow of nutrition from frequent meals or snacks, some processes can be put on hold. One of these processes is known as “autophagy.” This process works to break down the old, worn-out components within your cells in order to reuse the basic building blocks, such as amino acids, to support cell maintenance and growth.
Autophagy has been the subject of continuing research that points to the benefits of this fundamental cellular process for supporting metabolism, heart and brain health, and healthy aging (1). Autophagy goes to work while you are fasting on a Cleanse Day by cleaning up the worn-out parts within your cells and recycling them.
- Improve Your Appetite Control
Many regular cleansers have noticed that their appetites are more manageable in the days following a Cleanse Day. Researchers have also noticed this unexpected effect of intermittent fasting, and are beginning to explore the phenomenon in greater detail. Scientific research has uncovered changes in appetite-regulating hormones that may explain the decrease in hunger many experience following a Cleanse Day (2, 3). While the investigation into this field is still new, the current evidence suggests fasting may be a tool to help reset your appetite.
- Target the Worst Kind of Fat
Excess body fat is never a good thing, but it is even more concerning when fat accumulates around your midsection and surrounds your internal organs. This kind of deep belly fat is known as visceral fat, and has been linked to serious concerns for your health and well-being.
As part of an Isagenix System, Cleanse Days have been shown to promote greater weight loss and greater visceral fat loss than a heart-healthy, whole food diet in university-based scientific studies (4). These results show that completing regular Cleanse Days can not only help with weight loss, but can also help you lose more visceral fat.
- Improve Insulin Sensitivity
Insulin is the hormone that enables your body to use the carbohydrates in the food you eat for energy. Insulin plays a critical role in keeping your blood sugar levels steady after you eat a meal, but your body can become less sensitive to its effects if you routinely consume more food than your body can use. One of the body’s natural responses to fasting is enhanced sensitivity to the normal action of insulin (5, 6). Along with a healthy diet and regular exercise, supporting normal insulin function can greatly benefit your overall health and help keep your metabolism in top shape.
- Support for Healthy Aging and Overall Well-Being
Intermittent fasting, the fundamental concept behind Cleanse Days, is an active area of scientific research. New studies continue to identify benefits from fasting related to markers of healthy aging and overall well-being. For example, recent research has found that fasting can lead to improvements in circulation, cardiovascular health, cognitive health, and reduced oxidative stress (7-10). This promising research supports the potential benefits of incorporating regular Cleanse Days as part of a long-term, healthful lifestyle.
While weight loss remains one of the most popular reasons why people choose to do Cleanse Days, scientific research has identified many other unique benefits of intermittent fasting that are less obvious from the outside. If weight loss is no longer your goal, there are still plenty of reasons to keep Cleanse Days in your routine.
DETOX & WEIGHT LOSS CHALLENGE BEGINS APRIL 29th, 2019
Spring renewal is upon us and I am starting this group after the Easter weekend at the end of April for people who want to do something different and have made a decision to take control of their health. This group will help support you throughout and I will be coaching you and customizing your program according to your health goals.
Are you doing “Plain KETO” or “Cleansing & Detoxifying KETO?”
Do you know about how it can really help to enhance lean muscle and increase fat loss?
Plain Keto – still clogged up with challenges of nutrient absorption
e.g. – Ferrari – what if all of your filters are clogged or plugged up? Your expensive high performance engine (think your body) does not get all of the benefits of your premium high octane fuel, clean air for complete combustion or smooth running properties of the synthetic oils, this is how we can help with the Cleansing & Detoxifying, we clean the filters of your body for better access and absorption of the nutrients.
There are Vegan options as well for people who prefer plant-based proteins. We start by taking your weight and measurements and do a weekly check-in. There is also text, phone or email support as you prefer or require.
The cost of the program is the cost of the products that you will be consuming for the duration of the program and it has a 30-day money back guarantee if you are not satisfied.
I have been using this program for 13 years in my personal life and also for my clients. It has been an amazing adjunct with what I do as a Health Care Practitioner and we have seen some incredible health and physical transformations! We look forward to helping you achieve your own health goals with this program.
If you would like more information or would like to get started on this program, please contact Larissa or myself at 416-756-3833 or email me at email@example.com and type DETOX in the subject line.
If you’re reading this newsletter online, then of course this is NOT news, however for those who want to find out more about our clinic and what we do, this is a great reference. It is also good for those who have family members or friends who want to learn more about what Chiropractic is and what it is not. Look us up on the web and our current newsletter along with future newsletters, all will be available online.
CLINIC HOURS & SERVICES
Dr. Rick & Dr. Eric
Monday 2:00 pm – 6:00 pm
Tuesday 2:00 pm – 6:00 pm (by appointment)
Wednesday 10:00 am – 12:00 pm 3:00 pm – 6:00 pm
Thursday 2:00 pm – 6:00 pm (by appointment)
Friday 10:00 am – 12:00 pm
Saturday 9:00 am – 12:00 pm
Desmond Fan, RMT
Please call Larissa at 416-756-3833 to arrange an appointment. Des is now retired as a Paramedic and he has opened more hours during the week.
We also offer customized orthotics, therapeutic massage, acupuncture, computerized nerve scans and health & wellness workshops