Most of us hear how important good posture is and unfortunately there are some who don’t understand why until it is too late. Our core muscles play a very important role in our posture. Imagine your core muscles as a link that connects the upper and lower body. Whether you’re hitting a baseball or sweeping the floor the motions for these actions either flow through or originate in your core. Regardless of where motion originates it ripples through your body. The condition of your core muscles determine how well (or not well) your arms and legs physically function. Having a strong core is essential for good health, a nice posture, great balance, and stability. If your core muscles are not in shape then this makes you more susceptible to falls, injuries and back problems.

Let’s look at some ways in which strong core muscles can help you.

Every day movements. We tend to take for granted the ability to bend over and put on our shoes, to pick up a box, or to do our household chores. The ability to perform even these simplest of tasks calls on the core muscles.

At work. There are many jobs in which we twist, lift and even stand for long periods of time. Sitting at a desk also requires the use of core muscles. The more out of shape your core muscles are the faster you’ll become stiff and possibly even sore. Taking breaks, stretching and making sure your posture is good is critical.

Good back health. Far too many people suffer from back pain and most of this can be prevented by exercises that promote strong core muscles.

Good posture. Weak core muscles contribute to slouching and over a period of time this will cause a myriad of back problems. Strong core muscles lessen the stress on the spine and allows you to breathe better as well.

What Exactly Are Core Muscles?

Strong core muscles are not washboard abs. Our core muscles are hidden beneath the exterior muscles. These deeper muscles include the transverse abdominals, the pelvic floor, the diaphragm and many other deep muscles.

Your core muscles are known as either stabilizers or movers.

• The stabilizer muscles attach directly to the spine and support its movement.
• The movers are the muscles that support the stabilizer muscles and work with them to move your body.
• Core muscles work together to support and move the body safely. They provide essential support that allows you to move your body to do everyday tasks and participate in physical activity.

Protect Your Inner Organs

Healthy core muscles help to protect vital systems in our body. Your core is not only where your organs and central nervous system do their work, it’s also where your body’s largest (and most important) veins and arteries are based. Keeping strong core muscles helps to ensure everything stays protected as you move through your day. Movements can be restricted when our core muscles are not strengthened and worse, eventually pain moves in.

Increase Your Posture Awareness

Increasing core strength will naturally change the way you carry yourself. Good posture is chest out, shoulders back and holding your head back so that your ears are over your shoulders. We all should be doing this naturally yet we are not. Becoming more aware of our posture is important.

Try these two mental exercises no matter where you are.

• Pretend you’re a balloon rising up with air. Most of the muscles that hold our body up are vertical. As you breathe in think of yourself as being a balloon and you’ll feel your posture improve.
• Think of a string. Align your head over your shoulders and lifting it up, as though a string is pulling it from the top; this allows your shoulders to drop and open while pulling in the abdominals. This will work whether you are sitting, standing or walking.

How Can You Build Core Strength?

Working on your core muscles is different from strength-training. Yoga, pilates and stability balls are great for working your core muscles because many moves you can do with these target those muscle groups.

There are countless other activities to strengthen your core, from swimming to kick boxing. You can also try some specific exercises including the classic sit-up. Starting a routine that’s right for you includes getting professional advice. Chiro-Med Rehab Centre in Richmond Hill and Newmarket can assist you in strengthening your core muscles.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help you come up with a personalized plan to ensure the long term health of your bones, skeletal system and over all well-being. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Those who suffer with sciatica describe this symptom as a mild to intense pain that is experienced mostly in one leg making standing or sitting nearly impossible.  Sciatica can be debilitating and there is no need to suffer when there are options to help.

Causes of Sciatica

Sciatica could be a symptom of a pinched nerve affecting one or more of the lower spinal nerves. Conditions that trigger sciatica include:

• Piriformis syndrome develops when the piriformis muscle becomes tight or spasms. This puts pressure on and irritates the sciatic nerve.
• Spinal stenosis is the narrowing of the spinal canal putting pressure on the nerves.
• Spondylolisthesis is the slippage of a vertebra that becomes out of line with the vertebra above it creating a narrow opening through which the nerve exists.
• Herniated or slipped discs that put pressure on a nerve root are the most common cause of sciatica.
• Trauma to the lumbar area can cause sciatica. This can happen as a result of car accidents, sports injuries, or any other accident causing trauma to the lumbar.

Chiropractic Care

Sciatica can be treated with chiropractic care which is non-invasive and drug-free. The type of therapy will depend on the specific cause of sciatica. Treatment can include one or a combination of therapies that include spinal adjustments, spinal decompression, TENS, ice therapy, and ultrasound. What is also recommended is that while under the care of your chiropractor doing specific exercises designed to help with sciatica. It is essential that these are done ONLY under the advisement and care of your chiropractor.

Moves & Exercises to Ease Sciatica:

Low Lunges

Move your right leg back into a lunge, keeping the front left knee directly above the ankle. Lower right knee toward the ground as far as you are able, pause 15-30 seconds, and then slowly lift so right leg is straight then repeat three times. Switch legs so that the left knee is being lowered and straightened three times.

Frog

Get down on your hands and knees with palms on the floor and your knees on a mat. Slowly widen your knees until you feel the inner thighs stretching comfortably; be sure to keep the inside of each calf and foot in contact with the floor.  Keep your ankles in line with your knees then lower your body down to your forearms creating the frog position. Try to hold this stretch for 30 seconds then slowly release. Repeat two times.

Cross Legged Stretch

Lie down face-up on a flat surface and cross your left leg over your right leg. Raise both legs off the floor and reach for the outer ankles. Hug your legs toward your belly. Spread your toes making sure that your feet are flexed. Breathe slowly holding your legs for about 20 seconds. Slowly switch legs to the other side and repeat.

Hip Twist Stretch

Lie down on your back straightening your left leg out and bend your right knee until your right foot is on the floor next to your left knee. Using your left hand gently press the right knee down and towards floor on the left until you feel the buttocks and lower back slightly stretching. Your right hip and buttocks will come off the floor as you twist. Hold this stretch for 30 to 60 seconds then repeat on other side.

Back Extensions

On a flat surface lie on your stomach and prop yourself up on your elbows so that your spine is lengthened. Keep your neck long and be sure to keep the shoulders back. Arch your back up by pushing down on your hands. There should be a stretch felt in your stomach muscles as you arch. Hold for 10 – 15 seconds then return to the start position. Repeat three times.

No one has to suffer with sciatica while under the care of a chiropractor. There are solutions and exercises and Chiro-Med Rehab Centre can help you.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for a decade. Chiro-Med Rehab Centre has qualified professionals who can help you manage sciatica. We have clinics located in Richmond Hill and Newmarket, call 905-918-0419 or 905-235-2620 for more information.

TENS (transcutaneous electrical nerve stimulation), is the most widely used type of electrotherapy and when done correctly, the success rate is impressive. This therapy uses electrodes on small pads that adhere to the affected area and are attached via wires to a battery-operated device. Controlled current is sent through the electrodes which stimulate the sensory nerves creating a tingling sensation that reduces pain. A qualified practitioner ensures that the patient is comfortable while receiving the proper frequency and patterns of stimulation to effectively and safely reduce or eliminate pain.

In recent years, a number of TENS products have been marketed, some as wearable devices. Although some of these products may work, one must be cautioned that if done incorrectly or under the wrong conditions not only will it not work, it can produce detrimental effects.

TENS machines tend mainly to be used to help reduce musculoskeletal pain. People must not use a TENS machine unless under the care of a qualified professional if:

• The cause of the pain is not known or is not diagnosed.
• Pregnant (unless specifically medically advised - or in labour).
• The individual has a pacemaker.
• The individual has epilepsy or certain types of heart disease.
• The individual has skin conditions that can be negatively affected by TENS.

It is important to seek the advice from a qualified health professional.

Brief History of Electrical Pain Management

Electrical stimuli were used in pain management strategies for centuries. Hippocrates and Ancient Egyptians knew that electric eels were potentially useful for producing an electrical shock to control pain yet it wasn’t fully recognized until 46AD.  Scribonius Largus recorded in 46AD that the electric ray torpedo fish was used to treat gout and headaches.

In the 18th and 19th centuries these natural producers of electricity were replaced by man-made electrical devices. This happened in phases; the first was the application of static electrical currents called Franklinism. Christian Kratzenstein was the first to apply it medically, followed shortly by Benjamin Franklin. The 19th century was coined the golden age of electrotherapy. It was used for countless dental, neurological, psychiatric and gynecological problems. However, at beginning of the 20th century electrotherapy fell into the background. Mainstream medicine dismissed this therapy as lacking a scientific basis and claimed it was used by quacks. The development of analgesic drugs helped to decrease interest in this therapy. In the second half of the 20th century electrotherapy underwent a revival and has greatly advanced.

Fast forward to 2016, from the News Centre at the University of Texas Arlington, researchers are encouraged with a possible new application of electrical stimulation. Yuan Bo Peng, UTA psychology professor said in a news release:

“This is the first study to use a wireless electrical device to alleviate pain by directly stimulating the ventral tegmental area of the brain. While still under laboratory testing, this new method does provide hope that in the future we will be able to alleviate chronic pain without the side effects of medications.”

Conditions Treated with TENS

There are many conditions that respond well to TENS. Although not an inclusive list, there are some conditions in which there are proven results in pain reduction or elimination. These include:

• Neck pain and stiffness.
• Low back pain.
• Diabetic nerve pain.
• Fibromyalgia pain.
• Arthritis
• Sports Injuries.

Is TENS Therapy for You?

TENS is typically applied at the site of the pain, but is sometimes more effective when used in other areas as well. A health professional is your best ally in determining if this is a preferred method in effectively treating your pain.

Sometimes results are instant, but in some cases there may be repeated treatments required. Through the release of endorphins and the control of nerves, TENS sends relief directly to the site of pain. Some people experience permanent pain relief after repeated sessions with TENS therapy.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has proved their commitment in providing quality health care services to the Greater Toronto Area for over a decade. Chiro-Med Rehab Centre has qualified professionals who can help you manage and possibly treat underlying conditions that are causing you pain. We have clinics located in Richmond Hill and Newmarket, call 905-918-0419 or 905-235-2620 for more information.

References:

Weiner, R. S. (2001). Pain Management: a Practical Guide for Clinicians. Hoboken: Taylor & Francis Ltd. (Page 15.)

University of Texas Arlington

U.S. National Library of Medicine

Nearly everyone experiences back pain at some point, often as a result of injury or poor posture.  Many jobs require people to stand or sit in the same position for many hours at a time, which puts an unreasonable amount of strain on the lower back over time, causing pain.  A visit to a Richmond Hill chiropractor may be just what you need if you suffer from lower back pain.

Chiropractic medicine is an alternative treatment that uses a drug-free and non-invasive method of treating lower back pain and many other types of health problems through hands-on manipulation of the spine.  Chiropractic care is based on the belief that the body has the power to heal itself if given the opportunity, and that the structure of the spine is connected to the function of all other parts of the body.  The purpose of chiropractic treatment is to balance the relationship between the spine and the rest of the body so that healing can occur.  When the movement of the spine is restricted by injury, swelling or misalignment, back pain occurs.  A Richmond Hill chiropractor will use spinal manipulation to change the alignment of the spine in key areas to loosen the vertebrae so they can move freely.

Lower back pain is one of the most common types of pain, and it can occur in anyone as a result of poor posture or inadequate support while sleeping.  Women who wear high heels often suffer from lower back pain, as the heels change the angle of the spine, forcing it into an unnatural position.  Looking fashionable can come with a price, and many women find themselves in need of regular visits to a chiropractor.  No matter what the source of your back pain is, a visit to a Richmond Hill chiropractor is sure to provide you with the relief that you need.

As we age, it is no surprise that we lose bone density and the risk for debilitating fractures increases. The good news is that there are several preventative measures to take in order to maintain strong bones and prevent the risk of fractures. The two most important factors for bone health are physical activity and nutrition.

Activity Builds Bone Strength

Bones need vibration to stay healthy. Space exploration has proven that if a healthy and fit adult spends a few months on the space station they risk losing a lifetime of bone density; this is why astronauts must use the mini gym in the space lab.

Bones need physical stress to stay strong and not surprisingly, weight bearing exercises (such as walking) and strength training (weights) are amazing for the bones. Taking only nutrients for bone health is not enough to maintain bone density.

Most people are not getting enough activity according to most experts. Some experts recommend walking 10,000 steps every day and although this may sound like an awful lot, if you purchase a pedometer you'll see it really isn't that bad. This is equivalent to walking about 4 kilometres every day.

Bone Nutrition

Our bones need four primary nutrients in order to stay strong and prevent fractures; they are calcium, magnesium, vitamin D, vitamin K, and an ultra-trace mineral called boron. (Always keep in the back of your mind that exercise and healthy lifestyle choices always are a must as well.)

How much calcium (as well as the other vitamins and minerals) you need depends on lifestyle, gender, age and race. Seeking help from a qualified health professional is the best way to determine just how much of these you require. Many people will say they take supplements based on the RDA (recommended daily allowance). One bit of history to think about is that many years ago when the RDA was established for taking minerals and vitamins it was amounts that were small enough to just keep you from getting ill but not enough to keep you in great health.

Boron

Boron was discovered in 1910 and was considered an essential element for plant life. It wasn't until 1985 that researchers learned that boron is needed for us to enjoy good health. Boron occurs in fruits, vegetables, nuts and cider.

This ultra-trace mineral is required to build and maintain healthy bones and to maintain healthy cell membranes which are critical to life. Although research is ongoing in humans it has been discovered that a deficiency of boron in animals results in stunted growth.

Calcium

Calcium maintains integrity of the skeletal system which houses 99 percent of our body's calcium. The other 1 percent plays a role in the coagulation of the blood, healthy teeth, in the generation and transmission of nerve impulses, in the activation of some enzymes, and the release of certain hormones.

Although dairy is a large source of calcium intake many who choose dairy-free diets find that there is a lot of calcium in leafy green plants, cauliflower, asparagus, broccoli, beans, lentils and nuts.

In order for calcium to work in our body it needs vitamin D, magnesium and boron. For example, vitamin D helps calcium to be adequately absorbed in the intestinal tract. Magnesium is required to help deliver calcium to the bones. For those who have taken calcium supplements without adequate amounts of magnesium and vitamin D they may already have or will suffer with some health ailment. Calcium is not water soluble therefore it calcifies somewhere in the body which ultimately causes havoc (i.e., osteoporosis, kidney stones, hardening of the arteries, etc.).

Even if a person is getting the right quantities of all these nutrients there are factors that will ultimately work at depleting calcium in the body. These include: smoking, stress, antacid drugs, some pharmaceutical drugs, caffeine, and many more factors.

Not only will a deficiency of calcium cause problems, so will taking too much.

Cholecalciferol (Vitamin D)

Vitamin D is technically called cholecalciferol and there has been a lot of research into the importance if this vitamin. There is natural vitamin D (the sun) and this is referred to as D3. A synthetic vitamin D is D2 and this formed by the action of ultraviolet light on certain yeast fungi. This is what is used to fortify foods. There are limited food sources of vitamin D and they include: all edible fungi, cod liver oil, and fatty-fleshed fish.

People living in northern latitudes (Canada) only benefit from getting enough sunlight for the body to produce vitamin D from about late May to late July. This is the time of year many people slather on sunscreen (some which have proven to be toxic*) therefore are blocking what they need.

Many studies have proven that vitamin D is essential for good bone health and for good health throughout the winter months. It helps to keep the immune system strong and without it, many people tend to fall prey to colds in September and throughout the winter months.

A deficiency of this vitamin may result in diarrhea, insomnia, weak bones, nearsightedness, and nervousness. Meanwhile, too much vitamin D can cause weakness, irritability, headache, thirst, and vomiting.

Magnesium

Magnesium functions as a coenzyme in more than 300 enzymatic reactions involved in many metabolic activities. It is also critical in nerve transmissions, developing and maintaining healthy bones, is a structural component in tooth enamel, helping us to adapt to cold, and many other functions.

A high fat diet can reduce magnesium absorption as well as a high fibre diet. If a person has a vitamin E deficiency then this can reduce magnesium levels in the tissues. Alcohol and caffeine increase the loss of magnesium in the body as well as some prescription medications.

Magnesium is found in almost all natural foods (unprocessed). The richest sources are whole seeds, nuts, legumes, and green vegetables.

A deficiency can cause anemia, mental changes that include agitation, anxiety, confusion, depression, hyperactivity, irritability, restlessness and much more. Vertigo, seizures, muscle twitches, and cold hands are also signs of deficiency. Too much magnesium is rare as long as there is good kidney health. Only those with poor kidney health need to worry about getting too much magnesium.

So there is a basic run down on the nutrients we need for good bone health. For far too many years, women in particular were faithfully taking calcium supplements in an effort to avert osteoporosis. What has happened is that far too many of these women are now suffering from this debilitating ailment because they were unaware they needed these other nutrients in order for calcium to work.

Nutrients in our body is like a sports team, most of them all rely on one another to get maximum performance and when one or more are missing, undesirable results are inevitable. Remember, there are many factors that come into play for maintaining good bone health and the professionals at Chiro Med Rehab Centre can help you determine what plan you need to have in place to take care of your body.

Chiro Med Rehab Centre is located at 10144 Yonge Street, just north of Major Mackenzie Drive in Richmond Hill. Visit them online or call 905-918-0419.

* The Environmental Working Group (ewg.org) conducts annual studies on hundreds of sunscreens. One recent study of 500 sunscreens showed that only 50 were safe.

Chiropractic manipulation is sometimes also referred to as chiropractic adjustment. This is a specialized procedure that applies manipulation to the vertebrae that have abnormal movement patterns or are not functioning as it should.
The College of Chiropractors of Ontario (CCO) assists members of the CCO in maintaining standards of care that must be adhered to before a chiropractor performs a chiropractic manipulation.

The College ensures that any chiropractor who wants to perform a manipulation (or adjustment) must be thoroughly trained and have practice in order to provide this health care service with competence and skill. Here is a brief overview of what this specialized training includes:

• Learning the principles of chiropractic manipulation, biomechanics, radiology, neuro-physiology and applied anatomy
• Patient examination and diagnosis
• Various treatment techniques

The CCO states, “Chiropractic adjustment or manipulation is an authorized Act requiring a high degree of skill.” The College has outlined specific elements to maintain a high level of skill among their members. This includes:

• Knowing indications and contraindications to application of a chiropractic adjustment or manipulation.
• Patient's health, proper assessment of the patient, the treatment goal and prognosis.
• Ongoing education in order to be current with knowledge and skills to enable safe and effective treatment.

Chiropractic manipulation is a procedure that must be thoroughly discussed with a patient; and the patient must provide written consent.

The Cracking Sound

When a patient receives chiropractic manipulation as part of their treatment he or she can expect to hear the cracking sounds. Many people think the sound is intriguing, others find it odd.

Between each joint in the spine there is fluid. When cavitation occurs the patient hears cracking sounds. This is gas being released from the fluid. This is the same sound that can be heard when opening a can of pop or popping the cork off a bottle of champagne. The same thing is happening to the pop or the champagne - gas is being released from within the fluid.

Not all chiropractic manipulations create this sound, so judging the effectiveness of this treatment cannot be based on sound. The goal is to restore mobility to the restricted joint, thereby alleviating pain and muscle tightness, allowing the underlying tissues and nervous system to heal.

For those who receive this treatment in the neck area, the cracking sound will seem much louder as it is because it is closer to the ears.

Health Benefits Of Chiropractic Manipulation

Chiropractic manipulation improves the nutrient supply throughout the body. Cartilage and other structures have no blood supply and manipulation reduces pressure on the nerves.

The nervous system is the control centre of the human body. Nerves and nerve bundles are soft tissue and when under physical pressure they do not function well. It has been shown that a bulging disc, inflammation, or a fragment of disc floating around can negatively interfere with nerve conduction. Chiropractic manipulation can create relief of this pressure though gentle movement of the joint.

Joint Fixation

The joints in our body are meant to move without effort.  The friction of our joints is believed to be eight times more slippery than ice sliding on ice.  If an injury occurs, or as we age the surfaces of the joints tend to become rough which increases the friction and the effort needed to move them.  Some joints may become so damaged that they get to the point that they lose mobility. Joints need free movement to transport nutrients and fluids in and out of the area around the joints in order to stay healthy.  This does not happen in a fixated joint.  The lack of joint movement can cause degeneration of the joints and the discs leaving an individual in a lot of pain.

Members of The College of Chiropractors of Ontario are fully trained to perform chiropractic manipulations. Their skill and expertise have helped countless patients regain independence from pain.

Dr. Sanjari is the Clinic Director of Chiro-Med Rehab Centre in Richmond Hill. Chiro-Med Rehab Centre has a walk-in clinic conveniently located at 10144 Yonge Street, just north of Major MacKenzie Drive in the heart of Richmond Hill. For more information on chiropractic manipulations, or any other chiropractic concern, please call 905-918-0419.

Cosmetic acupuncture is not a replacement for cosmetic surgery; however it is a natural alternative that many individuals feel safer undergoing. In addition to being a safer treatment, it is not as invasive and it costs less. Unlike traditional face lift surgery, acupuncture is painless and has no negative side effects. In addition, there are no risks of disfigurement, no trauma, and no need for recovery. Traditional Chinese acupuncture combined with specialized facial acupuncture can help you look healthy and feel rejuvenated.

Unlike other treatments such as botox injections, cosmetic acupuncture addresses the appearance of the entire face, not just a concentrated area. Cosmetic acupuncture is not a band aid solution, it aims to increase the health of the skin, while firming and brightening the complexion.

Preventative and Corrective Cosmetic Acupuncture

It is believed that by having occasional acupuncture treatments starting in the late twenties, both men and women can help to slow the signs of aging by boosting collagen and improving the health of the skin. For those in their forties or older, cosmetic acupuncture treatments can help to soften the appearance of fine lines and wrinkles, resulting in brighter and more rejuvenated-looking skin. A fully qualified acupuncturist will help the patient by discussing lifestyle choices and diet because both have an effect on how well our skin ages. An acidic diet, (i.e. coffee), smoking, and alcohol, if used regularly or in excess, will not help anyone in their quest for a healthy, younger look. These choices can contribute to early signs of aging. Skin quality typically reflects the general inner-health status and how well (or not) we age.

In addition to using acupuncture as a possible preventative to aging, there are many corrective possibilities with cosmetic acupuncture. These include:

• Minimize or eliminate fine lines and improve the appearance of deep wrinkles.
• Reduce a double chin.
• Reduce sagging jowls.
• Help to reduce inflammation on face with rosacea and cystic acne.
• Helps to diminish age spots.
• Helps to lift puffy or droopy eyelids.
• Improve muscle tone and dermal contraction.
• Improve hormonal balance to reduce acne.
• Increase blood, energy and lymph circulation.

Does Cosmetic Acupuncture Give Results?

This procedure has been used in China for thousands of years. As far back as the Sung Dynasty (960AD–1270AD), cosmetic acupuncture has been performed on many of the elites in China. For centuries, the Chinese have known that beauty radiates from the inside out which means diet is essential. If the internal body is nourished and the energy and blood are flowing smoothly, cosmetic acupuncture can provide amazing results.

A 1996 study published in The International Journal of Clinical Acupuncture, reported that out of 300 people treated with cosmetic acupuncture, 90 percent saw some improvements with one treatment.

Is Cosmetic Acupuncture for Everyone?

Cosmetic acupuncture has some contraindications. Those with pituitary disorders, heart disorders, diabetes mellitus, high blood pressure, individuals with pacemakers, bleeding or bruising disorders, and for those who suffer from migraine headaches need to have their doctor approve cosmetic acupuncture. This type of procedure should not be done during pregnancy, a cold or flu, during an allergic attack or during an acute herpes outbreak. Bottom line, a qualified health professional must be consulted first before commencing cosmetic acupuncture.

Remember, our face reflects our vitality and the underlying state of our health. Chinese medicine has been used to help diagnose and correct a number of health imbalances, including the use of acupuncture. Skin tone, discolorations, blemishes, and the location of fine lines provide Chinese medical practitioners valuable health information. It is very important to keep in mind that when seeking out cosmetic acupuncture to correct skin issues, underlying health issues and diet have a huge play in results and maintaining those results. This same is for those seeking out cosmetic surgery; results will not last long if diet and health changes are not made.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has a proven record of commitment providing quality health care services in the Greater Toronto Area. Chiro-Med Rehab Centre has qualified professionals who can discuss with you the benefits of cosmetic acupuncture. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Water is critical to life and this includes the human body. There is no shortage of websites out there all sharing their opinions as to how much water we need every day to thwart off dehydration and to nourish all cells in our body. The reality is that there is no “one size fits all” answer for this. Drinking to avert thirst is not enough. Every cell in our body needs water and this includes the joints in our body.

How Much Water to Drink Daily?

The amount of fluid we need in order for all our cells to perform their best varies according to factors such as climate, physical activity levels, and physiology. As a rough guideline, the Dieticians of Canada suggest 2.2 litres (nine cups) per day for women and three litres (12 cups) for men. These totals include food moisture, which accounts for about one-fifth of the average person’s liquid intake and more for people who eat a lot of fruit and veggies. Keep in mind that you’ll need extra fluids if you’re exercising, if the weather is hot, if you are not feeling well, or if you’re somewhere with indoor heating (which can rob moisture from your skin).

As we age our bodies change and with that is the ability to detect the onset of dehydration. Adults from about 20 to 60 years of age generally know when they are thirsty, and this means dehydration has already started. Seniors must take extra care to get fluids on a regular basis every day because their bodies do not detect thirst as easy as they once did. Also, many older people tend to have modest appetites, so they receive less fluid from food. Ageing kidneys tend to function a little less in our elderly so they are sometimes not as good at conserving the water they do get.

It is possible to consume too much water. Those who have certain health conditions such as thyroid disease, kidney, liver, or heart problems may trigger other health issues. Also, individuals who take medications such as non-steroidal anti-inflammatory drugs, opiate pain medications, and (some) antidepressants risk water retention.

As the body loses water without replacing it, the blood becomes more concentrated and, at a point, this triggers the kidneys to retain water. Also, dehydration means that blood becomes thicker and more concentrated. This creates difficulties. For example, the cardiovascular system compensates by increasing the heart rate to maintain blood pressure. In addition, when a dehydrated body is forced to keep going, such as during exercising or heat stress, the risk of exhaustion or collapse greatly increases. For example, this can cause a person to faint when standing up too quickly.

Thicker blood also means that it is not flowing as freely as it needs to in order to bring oxygen, nutrients and water to all parts of the body. Joints, therefore, become dehydrated.

Benefits of Drinking Water

Water keeps every system in the body functioning properly. The Harvard Medical School Special Health Report: “6-Week Plan for Health Eating” notes that water has many important jobs such as:

• carries nutrients and oxygen to the cells
• flushes bacteria from the bladder
• aids digestion
• prevents constipation
• normalizes blood pressure
• stabilizes heartbeat
• protects organs and tissues
• regulates body temperature
• maintains electrolyte (sodium) balance
• cushions joints

Our Joints and Water

Water is the most abundant component of the articular cartilage, contributing up to 80 percentage of its wet weight. Approximately 30 percent of this water is associated with the intrafibrillar space within the collagen, although a small percentage is contained in the intracellular space.

Generally, tendons and ligaments consist of about 20 percent cellular material and about 80 percent extracellular material. The extracellular material is further subdivided into about 30 percent solids and 70 percent water. These extracellular solids include collagen and a small amount of elastin. Around 65 to 80 percentage of cartilage is water.

What this means is that the lack of hydration is sometimes associated with joint pain. The water content in cartilage is regulated by proteins that become a gel-like consistency when they come into contact with water. This gel-like liquid provides cushioning, lubrication, shock absorption and nutrition to the cartilage in our joints. They are the framework, much like a sponge. For the sponge to be “full” and provide that “cushion” it needs to be filled with water. This is why, even if you take specific supplements for your joints, without enough water, they will not provide the best benefits. Worse, those taking some prescribed or over-the-counter medications such as NSAIDS may be at risk of chronic dehydration. Some medicines have an effect on the distribution of electrolytes and salts in the body therefore reducing swelling and inflammation associated with pain; however, this can further reduce water content in the body.

According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73 percent water, and the lungs are about 83 percent water. The skin contains 64 percent water, muscles and kidneys are 79 percent, and even the bones contain 31 percent water. Not only do these parts of the body require water, so does the articular cartilage, synovial fluid, ligaments, tendons, and muscles.

Without water in the joints, people become susceptible to joint damage and degeneration. It is of the utmost importance to make sure you get a sufficient amount of water to help protect your joints.

Established in 2007 by Dr. Behalf Sanjari, Chiro-Med Rehab Centre has a proven record of commitment providing quality health care services in the Greater Toronto Area. Chiro-Med Rehab Centre has qualified professionals who can provide the services you need. Chiro-Med has clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.