In the spirit of Thanksgiving, Ajax chiropractors Dr. Noble and Dr. Fera are pleased to offer your loved ones, family and friends a chiropractic consultation and examination at our expense — a $125 value. We have reserved a limited number of appointments from October 26th through October 31st, so encourage your friends and family to put their health and well-being on their to-do list for fall. Book a complimentary examination today by calling Ajax-Pickering Village Chiropractic at 905-427-3202.
Every year, The Ontario Chiropractic Association encourages students to lighten their loads with their “Pack it Light. Wear it Right.” campaign. In addition to providing Ontario chiropractors with helpful literature for their patients, they also provide resource material for students and teachers. Poor posture isn’t the only side effect to carrying a heavy load with uneven weight distribution; it may also result in the distortion of the spinal column, throwing it out of alignment. The result? Back, neck and arm pain, headaches, muscle strain…possibly even nerve damage. Prevention is the key to ensuring students load and lift their backpacks properly. A heavy backpack carried on one shoulder, for instance, causes the spine to lean and puts stress on the joints and muscles in your mid and lower back. The added daily stress on your mid and lower back can increase the chances you’ll suffer from back problems later in life. Straighten up! The two shoulder straps on your backpack are there for even weight distribution and should be adjusted so that the pack fits snugly. If your backpack has a waist strap, use that too. It will reduce the strain on your back and transfer some of the load on to your hips. Whether you’re moving a heavy box or a loaded backpack, it’s important to always lift with your legs and bend at the knees. Avoid twisting your torso when lifting your backpack onto your body. Instead, place the pack on a flat surface such as a counter or table before slipping it on one shoulder at a time, adjusting the straps so they fit comfortably.
Packing it right means packing it LIGHT. Children in Junior Kindergarten through Grade 8 should aim to keep the weight of their backpacks below 10 per cent of their body weight; older students are able to carry up to 15 per cent of their weight. Get in the habit of carrying only what you need for the day and pack the heaviest items closest to your body. This way, the majority of the weight in the backpack is closer to your body’s own centre of gravity. To learn more, visit Ajax chiropractors Dr. John Noble or Dr. Mark Fera at Ajax-Pickering Village Chiropractic, 8 Old Kingston Road, Ajax. To book a consultation, call us today at 905-427-3202. For a full list of resources available from The Ontario Chiropractic Association, click here.
Herbal medicine has been used by humans for thousands of years for everything from cuts and bruises to cancer, and is still a primary source of healing in most of the world. Herbal medicine in the form of pills, powders, tinctures, salves, and other solutions has also found a permanent spot in many North American medicine cabinets today.
But you don’t need to go farther than your herb garden to find a wide variety of healing substances that can take care of a number of minor ailments, from headaches and stomach upsets to cuts and scrapes.
Plant an apothecary garden
Most herbs should be in the garden or growing in pots by now, but there’s still time to add a few for healing purposes. It’s already well into the growing season, so your best bet for success is to buy herb plants at the nursery rather than starting them from seed.
Most herbs are hardy survivors and thrive on benign neglect. Most need a sunny location and well-drained soil that’s not too rich. They may also require regular watering if they’re in pots or growing in a particularly hot and dry part of a garden. The key is not to kill with kindness by overfeeding or overwatering.
Start your apothecary garden with a few basics, such as mint, lemon balm, lavender, rosemary, and, for a lively splash of colour, calendula—all are easy to grow and chock full of health-inspiring aromas and healing substances.
Peppermint
Mint—particularly its primary, spicy-sweet constituent, menthol—finds its way into many of our foods, medicines, and beauty aids. Like so many other flavourful culinary herbs, mint is a powerhouse of antioxidants and has many cosmetic and healing uses—breath mints, chewing gum, and toothpaste wouldn’t be as refreshing without its flavour. You don’t need a trip to the store to get some, however. Go natural and chew a sprig of freshly picked mint for a quick mouth freshener.
Mint treats upset stomach or indigestion and eases headaches, as the menthol can help calm muscle spasms. Menthol is a natural decongestant that also helps loosen phlegm, and some people combine mint with tea to help relieve sore throat.
Some claim that brewing a tea with mint leaves works as a great remedy for general pain. Just pour a cup of boiling water over 1 Tbsp (15 mL) chopped fresh mint leaves and steep to desired strength.
In the garden
Mint should be contained in some way or it will take over an entire herb bed. Either confine it to a pot or planter or sink it into the ground in a bottomless container, such as an old plastic bucket. Mint likes a moist soil and will thrive in partial shade.
Lemon balm
This fragrant herb—a member of the large mint family—is considered a mood-lifter, particularly in relieving restlessness and anxiety that may accompany menopause or symptoms of PMS.
Fresh lemon balm leaves may be brewed into a mild, lemon-flavoured tea; drying the leaves takes away most of their scent. Drinking the tea may reduce indigestion, flatulence, and bloating, and could help speed the healing of cold sores. Steep for 10 to 15 minutes, let cool, then apply the liquid with organic cotton balls to the cold sore as often as you can until it disappears.
Pregnant and breastfeeding women should not take lemon balm.
In the garden
Lemon balm is a perennial that prefers a fertile, moist soil. It will happily spread its seeds unless flowers are kept cut back.
Lavender
The slender purple flower stalks are beloved by bees, and its heady fragrance is a favourite in colognes, soaps, and sachets. The name lavender comes from the Latin word lavare, or “to wash,” and it was used in baths to purify body and spirit. Modern research backs up that notion, indicating that inhaling lavender’s scent has a calming effect.
There’s growing evidence to suggest aromatherapy with lavender improves sleep quality, lifts mood, and promotes relaxation in people with sleeping disorders. It may also reduce agitation in patients with dementia. In Germany, lavender flowers have been approved as a tea to treat insomnia, restlessness, and stomach irritations.
Oral use in children is not recommended and could cause constipation, headache, and increased appetite in some people. Some may also be allergic to the herb.
In the garden
Lavender is a Mediterranean native that prefers a sunny, dry location.
Rosemary
This fragrant, woody herb is often used in aromatherapy to increase concentration and memory and to relieve stress. Although more studies are needed, it is thought that rosemary can also help relieve muscle pain and spasms, stimulate hair growth, and treat indigestion. A recent study indicates the aroma of rosemary could also increase memory speed in elderly adults.
Unless there is an allergic reaction, rosemary is harmless for both adults and children when used as a food spice. However, rosemary leaves are rich in volatile oils, and consuming large quantities of the leaves can cause serious side effects, including spasms, coma, and fluid in the lungs.
Pregnant women should avoid rosemary as a herbal remedy, as high doses of the herb increase the risk of miscarriage. People using prescription medications should consult a health care practitioner before using any amount of rosemary as a health remedy.
In the garden
Rosemary hails from the Mediterranean and grows well in a warm, sunny location. It will survive mild winters, but must be sheltered from extended freezing.
Calendula
Also known as pot marigold, the cheery orange and yellow petals of this plant have been used in herbal remedies since the 12th century. Calendula is not the same as the marigold plant that’s often seen in flower beds, although its use as a landscape plant is now widespread as well. The petals are edible and add beauty and extra nutrition to salads.
Calendula is high in flavonoids and has been used to treat internal problems such as stomach ulcers and menstrual pain, but there isn’t enough scientific evidence to rate its effectiveness for these conditions. However, research suggests calendula does work topically for minor cuts, burns, and bruises.
Although calendula is used in many commercial herbal preparations to treat skin problems, you can make a water-based compress at home by steeping 2 tsp (10 mL) calendula flowers in a cup of boiling water. Let cool, strain out the flowers, and use the compress for up to an hour to treat minor burns, cuts, scrapes, insect bites, and other skin irritations. Repeat up to four times a day until healed.
Note that people who are allergic to plants in the daisy and aster family, including chrysanthemums and ragweed, may also have an allergy to calendula.
In the garden
Calendula is easy to grow, and if you let a few flower heads go to seed this season, you’ll be rewarded with volunteers next year. Plant them in a sunny garden spot or in pots, but watch for aphids and other pests. Remove any pests as soon as you see them.
Aloe vera
It’s called the “first aid plant,” and for certain purposes, it deserves that name. Aloe vera has been used as a herbal remedy for thousands of years for both external and internal healing of conditions such as diabetes, asthma, epilepsy, and osteoarthritis.
Today it’s found in many commercially produced soaps, shampoos, and skin care remedies. The plant itself sits on many home windowsills as a soothing remedy for minor burns and scrapes, though it has not been found as effective in healing deep wounds. The part used to treat skin problems is the clear gel inside the thick, fleshy spiked leaves.
Aloe vera’s skin, meanwhile, has powerful laxative properties that can be toxic at high doses. As a result, the US Food and Drug Administration banned aloe-based laxatives in 2002 because of insufficient information regarding their safety.
In the garden
Aloe vera is a succulent plant that can be found growing wild in tropical and temperate regions. In Canada, it will not survive our winters and must be brought indoors when the weather gets cold.
Like other succulent and cactus plants, aloe requires well-drained, sandy soil and bright light to prosper. Let the plant dry out completely before watering.
During low-light seasons, aloe will go dormant and will require almost no watering. During the growing season, the plant will produce side shoots known as “pups,” which should be cut and planted in fresh soil for further growth.
Proceed with caution
It’s recommended that you consult a knowledgeable health care practitioner both to determine a specific dose to fit your needs and to learn of any possible side effects.
Before you begin treatment with herbal first aid remedies, remember that certain substances can trigger side effects such as allergies. They can also interact with other herbs, supplements, and medications. As well, most oils extracted from herbs should only be used topically, not orally.
Finally, the common medical wisdom is that pregnant women should avoid using herbal remedies, except with the supervision of a health care practitioner.
The Ontario Chiropractic Association knows that for many families, a road trip is an essential part of any summer vacation. Unfortunately, muscle and joint pain don’t take days off; quickly turning this joyful time into a painful one. Whether you’re lifting heavy luggage or simply sitting in the car for extended periods of time, it’s very common to experience back, neck, shoulder and other joint pain at some point during your travels. Since having fun should be your highest priority, it is important to maximize your enjoyment by ensuring that you’re being as safe as you can be. As we near the end, remember these tips to ensure your last road trip of the summer is an enjoyable and pain free one.
To increase your chances of a pain free trip, here are some ways to reduce the risk of muscle and joint pain:
1) Make Frequent Pit Stops This gives everyone a chance to stretch and change out of a seated position for a short period of time. Each stop also provides an opportunity to refresh and reduce tension that has been building up in your body. 2) Bring Ice Bring a cooler filled with ice packs to help relieve pain on the road. If you need to ice your back, limit it to 15 minutes at a time. 3) Get Comfortable Seat adjustment is critical for avoiding pain on the road. Make sure to adjust the seat to fit you comfortably. If necessary, roll up a towel or pillow and place it between your lower back and the seat for more support. 4) Choose the Right Luggage Choosing a bag with wheels and a handle goes a long way to lighten your load. Alternatively, quality backpacks are a good option as they distribute weight more evenly than other types of luggage.
How to Properly Lift Your Luggage Break the Action Up • When loading a suitcase into a car or truck, try lifting it onto a chair or step-stool first, rather than doing it all in one motion. Use Your Legs • When lifting your luggage, first get close to the load and stand with your feet shoulder-width apart. • Bend at the knees and let your leg muscles do the lifting, rather than your back. Avoid Twisting • Instead, turn your feet in the direction you are headed and turn your entire body in that direction.
DID YOU KNOW? Sitting for long periods of time can be very harmful to your body. Even in the most comfortable cars, certain pressures and forces from awkward positions can result in restricted blood flow.
We’ve all experienced stress while trying to balance our personal and professional lives. Not having enough hours in the day to manage conflicting priorities causes us to go into overdrive, leading to stress.
The best way to relieve stress is by managing stress – it’s important to your health. You can reduce stress by learning to control your responses to everyday situations. The Ontario Chiropractic Association have some tips to help you say goodbye to stress:
At-ti-tude!
The old saying is true – attitude is everything! We invest a lot of time and energy into tackling everyday situations with uncertain outcomes. The best way to approach these situations is by creating manageable expectations, prioritizing and having a positive attitude which will make your decision-making less stressful.
Just breathe!
Does your body tense up in challenging situations? If this happens to you, take a deep breath and concentrate on a nice, long exhale. You’ll instantly feel more alert, focused and rejuvenated. Stressed shallow breathing only uses the upper portion of the lungs, so remember to breathe from the diaphragm and concentrate on exhaling.
Drink water!
Quench your thirst with water. Research has shown that we think better when hydrated.
Fuel up!
Eating healthily is important to maintaining a balanced diet. Avoid skipping meals and eating on-the-go, or while at your desk, so that you’ll digest your food better. Choose high-protein snacks which will take longer to digest and will help sustain your energy level throughout the day.
Keep moving!
Regular exercise helps the body cope with stress…so keep it moving! Go for a walk, jog, run or swim. Stretch before and after.
Sleep!
Stress and worries sometimes prevent us from getting enough shut-eye. Remember, the body needs at least 7-8 hours of sleep at night to restore itself. Our ability to handle stress is improved when we’re well-rested.
Playing sports, sitting at a desk all day, or even running outside are all simple actions performed in our day-to-day lives. But, did you know that most of these actions require repetitive movement that can often cause muscle strain. The motions of everyday activities can sometimes contribute to common injuries, such as tennis elbow, shoulder tendonitis and shin splints.
The Ontario Chiropractic Association has put together three types of preventative exercises you can do at home to help alleviate and prevent those everyday injuries from slowing you down:
Tennis Elbow, a common overuse injury that happens in the summer months due to increased sports activity with racquet sports, cycling, or golf. Preventative exercise: Eccentric strengthening. Use weights to strengthen the area and muscles used in your favourite activities.
Shoulder Tendonitis, a common injury often due to faulty shoulder mechanics that can be a result of sitting disease. Preventative exercise: Chest stretches. Chest stretches helps get the shoulders back into the right position. Shoulder blade exercises are also a great way to help mobilize the muscles around your shoulder blades and strengthen the muscles of the mid-back.
Shin Splints, a common injury as people increase their mileage outdoors. It is caused by running on concrete or other hard surfaces for longer periods of time. Preventative exercise: Leg stretches. Use a foam roller to warm up your calf muscles and lower leg muscles prior to running.
Being mobile and staying active is a great way to keep fit and healthy. Remembering these simple preventative exercises will help you stay on an injury-free path.
The Ontario Chiropractic Associationhas prepared a few tips to ensure you’re aware of situations that could pose a risk for developing back pain so you can enjoy summer to the fullest, pain-free.
1. Taking the family out for day trips
If you’re taking your family out for a fun-filled day to the park, zoo or amusement park, back pain might be the last thing you’re worried about. However, while carrying extra packs, bending, twisting or even picking up small children, you’re bound to experience aches and pain. Through all the chaos of your family day out, it’s important to be aware of the strain you are putting on your back and take frequent breaks.
2. Enjoying a day on the golf course
If you decided to take a Friday afternoon off to enjoy a day of golf in the sunshine, you’re definitely lucky! Warm up before your game with a few quick stretches and stay hydrated in the warm sun. Be aware throughout the game that you maintain proper posture and take breaks as needed to avoid fatigue or excessive strain.
3. Hosting outdoor parties
For many Canadians, backyard BBQ’s and pool parties are a summer staple. These events can be a lot of fun, and safety isn’t always top of mind. But let’s take a couple of things into consideration: lifting heavy objects to rearrange furniture for extra room or participating in summer sports. It’s important to relax and have fun, just exercise caution when partaking in summer activities with potential for risk.
4. Activities on the water
A weekend or day on the lake is the perfect way to spend hot summer days. Exhilarating watersports like tubing and wakeboarding are really fun, but can also cause serious back injuries. Before you hit the water, ensure that you are well-aware of the risks involved and be safe!
Depending on what you have planned for summer, you don’t want one day of fun to ruin the following day or the rest of your summer. It only takes a few moments to evaluate the situation and decide whether or not it’s worth it to continue. Take extra care during the summer months to warm up, focus on good posture, and exercise sound judgement when evaluating the risk of injury.
Physically the game of golf can be quite deceiving. After all, there’s no running or jumping like in basketball, no throwing or pitching balls like in football and baseball and no monstrous commitment to cardio like in swimming or jogging. Where the sport of golf truly deceives us is in its seemingly leisurely pace and what appears to be the lack of extreme physical effort.
As anyone who’s played a round of golf can attest to, however, nothing could be further from the truth.
If you consider how your spine rotates during your golf swing and the speed at which you hit the ball, the stress a round of golf can put on your body becomes crystal clear.
Whether you golf once a week, once a month or a few times a season, preparing your body for the twists and turns on the golf course is the key to avoiding injuries and getting the most out of your game.
Five Tips to Avoid Pain and Improve Your Game
1. Include strength-training exercises in your golf routine. By strengthening all major muscle groups, you’ll not only maximize your performance and prevent a golf-related injury, but you’ll also increase your core body strength, flexibility and the flow of oxygen throughout your body.
2. Spend a full 20 minutes warming up and cooling down. Before you step onto the golf course, putting green or driving range, spend time stretching and warming up your muscles. This warmup should include a brisk walk or a gentle jog to help loosen your muscles and joints.
3. Stay hydrated, stay energized. Did you know that by the time you feel thirsty, you’re already dehydrated? Keep your energy level high from the 1st to the 18th hole by drinking plenty of non-alcoholic fluids before, during and after your game.
4. Use a golf cart for carrying heavy clubs. Although carrying your golf clubs is a good way to get in some extra cardio and burn calories, it doesn’t necessarily make sense if you’ve got a particularly heavy golf bag. If necessary, use a golf cart and remember to push–not pull–the cart. If you do have to carry your golf bag, make sure to use BOTH shoulder straps. This will help spread the weight of the clubs over a larger area.
5. Take lessons. Professional golf instructors don’t just help you improve your game, they ensure you’re using correct posture and technique when driving and putting.
For a detailed list of warmup and cool down stretches, stop by our office and ask for our “Get In The Game Without Pain” golf brochure.
Working in the garden is a wonderful way to stay active and enjoy the sunshine while beautifying your home. If you have a garden–but no gardener–chances are you’ll be spending some serious time outside over the next few months.
Gardening the right way
Even though gardening-related injuries are easily preventable, eighty-eight per cent of Ontario chiropractors report that gardening is the most common source of back and neck pain during the spring and summer months. At Ajax-Pickering Village Chiropractic, we’d have to agree.
Follow these three easy, common-sense steps and you’ll be able to rake, dig and plant without feeling sore for weeks afterwards.
1. S-t-r-e-t-c-h Before You Start
Work on your overall conditioning first. Take a 10-15 minute walk, even if it’s on the spot. Remember to lift your knees and swing your arms gently. Stretch your sides, thighs, hamstrings, wrists, shoulders and back.
2. Bend Your Knees
Before lifting something heavy, position yourself close to the object.
Stand with your feet shoulder-width apart, keep your head up and make sure your feet and body are pointing in the same direction.
Use your leg and arm muscles to smoothly–and slowly–lift the load.
Don’t twist your body while carrying the load: pivot with your feet.
Bend your knees and slowly lower the load to its destination.
3. Make the Right Moves
When you’re lifting, alternate between light and heavy loads.
Change hands and your position often. Kneel, stand, relax.
Avoid heavy lifting immediately after bending or kneeling.
When raking, put one leg in front, the other behind to ease the strain on your back. Switch legs and hands from time to time.
When planting or weeding, use knee pads or a kneeling mat to reduce the strain on your back. Take frequent breaks.
And remember, if you experience back or neck pain that lasts more than two or three days, book an appointment with your chiropractor for an evaluation.
Before you hit the golf course, start working in the garden or tune up your bike for your first trek of the season, it’s important to consider what impact this new activity will have on your body. Ajax chiropractors Dr. John Noble and Dr. Mark Fera encourage you to make your health and wellness a priority. To celebrate spring — and all the exciting outdoor activities that go with it — Dr. Noble and Dr. Fera are pleased to offer your loved ones, family and friends a chiropractic consultation and examination at our expense — a $125 value. We have reserved a limited number of appointments from May 11th to May 16th. To book a complimentary chiropractic examination, call 905-427-3202 today.
The Village Chiropractic Clinic consists of a group of knowledgeable, and friendly professionals that have worked as a team to help me obtain and maintain my optimal health goal through chiropractic and massage therapy.
