Spring has arrived and with it, the heightened desire to get into the garden to start planting. The warmth of the sun, the freshness in the air and seeing new growth coming up every day inspires most people to get into their gardens.

This article is going to provide you with some useful spring gardening tips that come from two angles. First of all, let’s discuss some ideas on what to plant that can benefit your health.

Edible Gardening

You may have heard the term edible gardening, more and more people are turning to their gardens as a source of fresh herbs and food. If you have the space to grow vegetables, then it makes sense. Even if you live in an apartment or have limited space, container gardening is very popular and can keep you eating fresh healthy greens all summer long.

Don’t know what to plant? Here are some quick tips to help you decide.

• Grow what you like to eat. If you like beets, then growing these from seed is easy (remember, beet leaves are also very nutritious to eat).
• Be sure to grow herbs or vegetables that are well-suited for this area.
• We live near Ontario’s salad bowl, the Holland Marsh. Fresh produce (especially carrots and onions) is available from the farmers there at very affordable prices; so choose other produce to grow.
• Get a soil pH kit from a nursery and do a little homework in order to be successful. Vegetables thrive in a variety of soils and trying to grow alkaline veggies such as endive, cucumber or leeks in acidic soil is going to set you up for failure. (This chart is a reliable source to learn what is acidic and what is alkaline.)
• Also be sure to do some homework in regards to sunlight. Where you plan on gardening, is it full or part sun? Some veggies do not thrive in full sun – and some prefer cooler temperatures and do best in early spring or late summer (i.e., peas, some lettuces).
• If you choose to grow in containers, remember to keep in mind that you will have to replenish nutrients often into the soil because container gardening removes nutrients at a much more rapid rate than in the ground.
• Google companion gardening; for example, marigolds help tomatoes stay pest-free while growing.

By planting an edible garden, your body will reap the goodness of all the vitamins, minerals, enzymes and nutrients that you can’t get from store-bought produce.

So, now you have an idea about what to garden, now to start. If you have any health ailments please be sure to speak to your health professional. Getting into the garden may seem like a simple task, but if you suffer from an injury or have arthritis, then you may be facing some challenges. For example:

• Hauling in fertile soil to start container gardening, or manure to help richen the earth with nutrients can be strenuous work. Know your limitations and when to seek help from a friend or family member. Lifting heavy weights or shoveling earth into a wheelbarrow must be done carefully. Always keep the knees slightly bent and always use your legs to lift; never use your back to lift.
• Always try to find ways to make gardening much easier on your body; after all, gardening is physical work. If on your knees a lot, be sure to cushion your knees if you suffer from sore knee joints.
• When container gardening, arrange your containers where you want them to be, then fill them up with earth.
• Always be sure to play it safe; never leave your rakes or other garden implements on the ground. If you forget about them, you could end up tripping over them and hurting yourself.
• If it is hot out, know your limitations. Drink lots of water and take breaks.
• If you have arthritis or any other health issue, be sure to use garden tools that will help you such as long-handled tools. These will allow you to stand so you can avoid stooping over.
• Let your stronger joints do the work whenever possible. Even when something may not be that heavy to lift, instead of using your fingers, use the flat palm of your hand or your forearms to lift. Keep the lifted items close to your body as you carry them. Stand or sit with good posture while you work; and change positions often.

There you have it! Comprehensive spring gardening tips you’ll find valuable. If you have arthritis or painful joints from an injury, and are not sure about gardening, give Chiro-Med Rehab Centre a call. 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.Call 905-918-0419 for more information.

It doesn’t matter if you are athletic, a weekend workout buff or a person who likes to take life easy, we all can be susceptible to knee injuries if we are not careful.

Our knees are bound by an intricate system of muscles, ligaments, tendons, and cartilage and this makes them vulnerable to injury. Consider your knees as a complex hinge where the thigh bone (femur), shin bone (tibia), fibula (next to the shin bone) and kneecap all come together.

To better understand how knee problems can occur, it’s helpful to know what the purpose of everything is in the knee.

Ligaments hold your knee together – they are stabilizers. There are four ligaments.

There are two types of cartilage. The meniscus acts as a shock absorber. The other cartilage coats the surfaces of bones, enabling them to glide past one another. When this particular cartilage wears away due to a misalignment or stress, the bone-on-bone rubbing creates pain which may lead to arthritis.

Muscles that control the knee are located in front of the thigh (quadriceps) and behind it (hamstrings).

Tendons connect the knee bones to the leg muscles that move the knee joint.

A wrong step or a sideways collision can easily cause a strain or tear. Although this can happen to men, women are up to eight times more likely to experience a tear of the anterior cruciate ligament (ACL). ACL injuries are a very common knee injury among athletes. According to the American Orthopedic Society for Sports Medicine, about 150,000 ACL injuries occur in the United States every year. The Canadian Institute for Health Research says that almost 2,000 Canadians were hospitalized with ACL injuries in 2013. Those numbers do not include the tens of thousands who went to clinics and sports medicine doctors to treat their knee injuries.

How to Damage Your Knees

Ignoring knee pain will not solve anything and if anything it will worsen a condition. An occasional ache here and there is somewhat normal and not a reason to raise alarm bells. When the aches become persistent or pain starts to interfere with your ability to be comfortable then it is time to have it checked out. If you leave a minor injury and it seems to “go away” then this inevitably means at some point in the not-so-distant future you will have a re-occurring injury making things worse.

Not Following Through with Rehab

If you have been going through treatment and you decide you’re fine and stop going then this may be a window to further problems down the road. Rest and rehabilitation after a knee injury is critical to avoiding future pain or re-injury. Depending on the type of damage and treatment, recovery could last anywhere from a couple of weeks to several months. Always follow through to the end of your treatment.

Overweight

Did you know that for every pound we are overweight it puts five pounds of force on the knees? Can you imagine what being ten pounds overweight is doing to your knees? This is cause for undue stress on the knees that open several possibilities to future problems.
Being overweight increases the odds of a person getting osteoarthritis in the knee; this wears away at the knee’s cartilage. Excess weight also causes existing arthritis to worsen at a quick rate. In fact, according to the Centers for Disease Control (CDC), two out of three obese people suffer from knee osteoarthritis at some point in their life.

Overdoing Things

We are all guilty at times of overdoing things, especially when working out on a regular basis. Overdoing things can be spending too much time in the garden or running for the bus when your knee is recovering from a prior injury. Pushing yourself too hard can cause a host of problems. A sudden increase in duration or intensity of physical movement or an exercise can cause overuse injuries from repetitive strain. Kneecap pain and tendonitis are common symptoms in the knee. Always be sure to stretch before and after working out; even if you plan on a long walk after dinner.

Things to Be Aware of to Prevent Knee Injuries

Body Alignment

In some ways we are like a car, if wheel alignment is off then our tires wear. If our body is not properly aligned, muscles, joints, and ligaments take more strain than they are intended. To make sure you’re properly aligned here are some tips:

• Keep your back straight and don't slouch.
• Try to keep your knees slightly bent when standing – never lock them.
• Keep your abdominal muscles tight.
• Your head should be centered over your body. Try to position your ears over the shoulders.
• Keep your weight evenly distributed between your feet.

Correct Footwear

Shoes that cause your body weight to be unevenly distributed place extra stress on your knee joints. Flat or rigid arches, uneven leg length, and bowed legs are fairly common, and each can contribute to an awkward stride and put pressure on your knees. High-heeled shoes might add to the risk of osteoarthritis or other knee problems. Apparently there are some studies out there that claim women who wear high heels have stress across the part of the knee where osteoarthritis usually develops.

Last but Not Least, Exercise Regularly

Straight leg exercises are easy and can be done at your desk or while watching television. Sit with both feet on the floor. Raise one leg up and slowly raise your foot up until your leg is almost straight, then slowly lower. Do this five times for each leg to start with then increase as you feel comfortable. Hamstring curls are real easy. Stand straight with both knees slightly bent and hold a chair. Slowly raise one leg up backwards and slowly return to the foot to the ground. Do this five times for each leg in the beginning and work up to as many as you are able. Calf raises are basically standing tippy toed. Stand with your feet shoulder width apart and slowly lift up onto your toes then lower, repeat this as many times as you feel comfortable doing.

If you are experiencing persistent knee aches or pain its best not to take chances. Call Chiro-Med Rehab Centre.

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 stretches and exercises will benefit the health of your spine and extremities. 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.

Food choices many people make are done so based on urges, desires and finances. As a result, Canada has over 4 million people who are failing to get the nutrition levels their bodies need.   According to Stats Canada in 2014, just over 20 percent of adults in Canada (approximately 5.3 million), classified themselves as being obese. This does not include those who are obese and do not acknowledge it.

A study from the University of British Columbia released in February 2013 discovered that obesity rates are continuing to rise in Canada. More than 30 percent of those in the Maritimes and territories are estimated to be obese. Here in Ontario obesity rates are just above the national average. This translates to a massive strain on the federal and provincial health care systems in coming years.  Being overweight and having poor nutrition means degenerative diseases will increase exponentially.

For many, this topic brings a sense of shame and this should not be the case. We all make mistakes in life and many of us become addicted to various vices throughout our lifetime. In fact, a 2012 study conducted by Memorial University in Newfoundland found that 1 in 20 Canadians are categorically addicted to food. Unfortunately the food choices they turn to are generally unhealthy foods or foods that may appear to be healthy but are loaded with glucose/fructose and other forms of sugars. Even beverage choices such as pop, slushies or ice cappuccinos may satisfy an emotional need but if these are regular choices these beverages are laced with sugars and other questionable ingredients. Having a registered dietician help to get you back on track may be just what you’re looking for.

A Registered Dietitian’s Role

A good registered dietitian takes sound scientific research about food and nutrition and puts it into layman’s terms to help their clients fully understand what their diet is doing for them – good or bad. They find practical solutions that fit into their client’s budgets to help them improve the quality of food they are eating.

Dietitians don’t have pre-packaged meals or try to sell you specific products to help you; they simply provide solid advice that is specifically-tailored to each individual.

Registered dietitians have university degrees in food and nutrition from an accredited university program. They also have hundreds of hours of supervised hands-on training. Once they are practising on their own or in a clinic setting, registered dieticians must maintain a high level of ethics and complete annual professional development to ensure they are kept up-to-date.

Why Visit a Registered Dietitian?

There can be a multitude of reasons why a person may choose to visit a registered dietitian. Some of these include:

• Weight loss or weight gain is needed.
• Digestive system problems.
• Food allergies.
• Menu planning when changing over to a specific diet such as gluten-free, vegetarian or vegan.
• Sports nutrition.
• Wanting dietary help to aid in the prevention of degenerative diseases such as cancer, heart disease, liver disease, etc.
• Changing a diet to ensure as many nutrients as possible are being consumed to help limit supplements.

When an individual visits a Registered Dietitian, he or she can be rest assured that they get accurate information from an educated professional who is help accountable for his or her expertise. Registered dietitians have a wealth of knowledge and can provide better advice about diet than most weight loss clinics.

For more information about food choices and how we can help you attain your goals, feel free to call our office during regular business hours and one of our associates will be please to speak with 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. We have clinics located in Richmond Hill and Newmarket, call 905-918-0419 or 905-235-2620 for more information.

Sources:

http://www.statcan.gc.ca/pub/82-625-x/2015001/article/14185-eng.htm

https://www.thestar.com/news/canada/2013/02/28/adult_obesity_rates_in_canada_reaching_historic_highs_ubc_study_warns.html

http://www.torontosun.com/2013/09/16/1-in-20-canadians-are-food-addicts-study

Optimum joint mobility is the result of supple, healthy joint tissue and joint elasticity. Collagen is a vital component of tissue, bones and cartilage required for healthy joints. Research suggests that boosting collagen intake can contribute to joint health, but can it actually repair? There is no shortage of articles on the Internet that make claims one way or the other, but rarely do they mention what types of collagen there are and what their specific functions are. Yes, collagen can assist in joint repair; but knowing what specific collagen, how it is produced, and other therapies you must do is the key in achieving results.

What is Collagen?

Collagen is the fundamental structural protein that forms connective tissue; it is a vital component of the joints, bones, muscles, tendons and skin. Essential to the formation of connective tissue, it is the highest source of protein found in the body. Collagen contains specific vital amino acids including arginine, proline, glycine and hydroxproline.

The human anatomy contains and utilises over 20 variants of collagen amino acids, however there are three main types of collagen that comprise 80 to 90% of the body.

Different Types of Collagen Explained

First, all three types of collagen decrease with age. The knees generally take the brunt of this loss earlier in life in those who are regularly engaged in vigorous physical active and are not keeping up with the levels of collagen regeneration required for recovery.

There are actually 28 different types of collagen with three being the main types. These three types of collagen are simply named I, II, and III. Collagen type II is the most significant for joint health. Of the three, collagen type II is believed to be most effective in targeting and enhancing joint cell health.

Collagen Type I

This collagen is in our skin, artery walls, bones, tendons and in scar tissue. Type I is the most abundantly found in the body. It is a fibrillar type collagen, and inevitably has been the best investigated collagen.

Collagen Type II

This collagen is found in our cartilage and respiratory tubes. Type II is a fibrillar collagen, and the main component of cartilage. This collagen constitutes 95% of the collagens and approximately 60% of dry weight. Mutations in type II collagen result in several types of chondrodysplasia, leading to premature osteoarthritis.

Collagen Type III

This collagen is predominantly found in blood vessels. Type III collagen is a fibrillar collagen which is secreted by fibroblasts and other mesenchymal cell types. This makes it a huge factor in various inflammation-associated pathologies such as viral and non-viral liver diseases, kidney fibrosis, lung injury, and vascular disorders.

In order for collagen to help repair joints Type II is the collagen people need to have the most of in order to attain any level of relief. Having supplements will help but the body also needs to be able to produce collagen as well. Eating foods high in lysine and arginine will help collagen production. Getting both of these amino acids from food is important.

Collagen and Vegetarian Diets

A vegetarian diet is known to prevent some diseases but it may influence the balance of carbohydrate and fat metabolism as well as collagen synthesis. Research published at Karger Journals in Switzerland, (Vegetarian diet affects genes of oxidative metabolism and collagen synthesis), indicates that there is reduced collagen synthesis in vegetarians, and this could also play a role in the aging process.

However, all is not lost for those adhering to a vegetarian diet. There are some foods that can help but seeking the advice from a qualified health practitioner is strongly advised.

Without Vitamin C There Is No Collagen

Vitamin C intake is critical to collagen production. There is a plethora of research that indicates many people are not getting enough vitamin C to maintain proper health; further to that, it has been argued that the recommended daily values fall short of what we really need.

Vitamin C deficiency, although uncommon in North America, results in our bones being unable to properly manufacture collagen and its connective tissues. The body literally deteriorates as collagen is broken down and not replaced. This results in joints wearing down as tendons weaken.

Denatured vs Undenatured Collagen

Denatured collagen is hydrolyzed. Most of the type II collagen that is derived from the sternum of chickens is denatured or hydrolyzed. This means that high heat and possibly even chemicals have been used to process it. These processes fundamentally alter the molecular structure of the protein, rendering the collagen ineffective as an immunomodulator. There seems to be no peer-reviewed scientific studies showing that denatured type II collagen provides joint health benefits.

Undenatured type II collagen is produced using little or no heat and processing is bare minimum. The processing required is just enough to concentrate the collagen and make it soluble. This type of collagen supplement is the only form that the body can use effectively.

Collagen Helps to Repair Joints

Collagen can help repair joints but under the proper conditions. Not only are foods rich in vitamin C needed (possibly supplementation as well), but also foods high in lysine and arginine ( i.e., fish, chicken, beef, lamb, milk, cheese, beans, and mung bean sprouts). Avoiding foods that cause inflammation is really important and this means reducing or eliminating gluten and anything that contains processed sugar. In addition to diet, exercise is important, but knowing what exercises can be done safely should be approved by a qualified health professional.

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 help you develop a personalized plan to ensure your joint health is as good as it possible can be. 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.

Resources:
https://www.sciencedirect.com/science/article/pii/B9780128098479000015
https://www.omicsonline.org/open-access/efficacy-of-oral-collagen-in-joint-pain--osteoarthritis-and-rheumatoid-arthritis-2167-7921-1000233.php?aid=87350
https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/collagen-type-iii-alpha-1
https://www.ncbi.nlm.nih.gov/pubmed/18772587

We are all aware that snow shoveling is hard work, and the more snow there is and the "wetter" it is, shoveling becomes extremely challenging. There's no shortage of emergency room statistics that show us, shoveling can cause cardiac arrest if a person is not careful. What emergency rooms do not show are the enormous numbers of injuries that occur. Shoveling snow should be treated in the same manner as if you were to engage in any athletic or exercise program in order to protect yourself.

In January 2011, the results of a seventeen-year study were published in the American Journal of Emergency Medicine and the results were astounding. This study reveals that the most common injury when removing snow (either with a shovel or by using a snow blower) is to the soft tissue; the majority of all injuries are soft tissue injuries such as damage to muscles, ligaments and tendons. The lower back was the most frequently injured, followed by the arms and the hands. Twenty percent of injuries were directly related to slipping or falling as a result of being outside to snow hoveling and shockingly, 15 percent of injuries were the result of being struck by a snow shovel.

Snow shoveling safety needs to be taken seriously in order to avoid becoming a statistic. Here are some tips to help you minimize, if not eliminate any chance of sustaining an injury:

• First and most important, if you have already had a heart attack or have a history of heart disease, have high blood pressure or have high cholesterol levels, do not attempt shoveling unless your doctor approves.
• Drink lots of water before starting. Have some water available because shoveling is physical exercise and avoiding dehydration is important. (When you feel thirsty, your body has already started to dehydrate.)
• Wear appropriate footwear.
• Shovel at least one hour after eating and if you are a smoker, avoid doing so before or during shoveling.
• Warm up first by stretching your shoulders, arms, hands, legs and back.
• Start slow and it is advisable to work at a slow pace – don't be in a hurry because this is when an injury is most likely to occur.
• Shovel early in a snowfall, and often if need be – better that than waiting for all 30 cm of wet heavy snow to fall!
• Take breaks.

Snow Shoveling Techniques:

• Pushing the snow rather than lifting it is best.
• When shoveling deep snow, shovel it in small amounts.
• If you know the ground is icy or slippery, toss down some kitty litter, sand, salt or anything else that is safe to use for the ground that will provide you with traction.
• Lift properly by – keeping feet at hip width – hold the shovel close to your body – space your hands apart to increase your leveraging – tighten up your abdominal muscles while lifting – avoid twisting when lifting – walk to dump the snow; do not toss – and perhaps the most important – bend at your knees not your back!

Chiro-Med Rehab Centre: Reminders

In the event you start to feel heaviness or discomfort in the arms, neck or chest areas, stop shoveling immediately. If it does not subside right away, call 911. Other signs of heart attack to be aware of include a prolonged shortness of breath, dizziness, faintness, excessive sweating, or if you begin to vomit.

Do not work yourself to the point of exhaustion because this contributes to injury, hypothermia and to possible frostbite.

Should you sustain any soft tissue injury while shoveling – stop shoveling right away! If you cannot move or are in serious pain, call 911. If the injury isn't as severe, then see a health professional as soon as possible. Should there be any inflammation, apply ice right away.

Snow Shoveling Benefits

The good news about safely shoveling snow is that fifteen minutes of shoveling counts as a moderate physical workout. Although recommendations vary among agencies, between (minimum) 30-60 minutes of moderate physical activity weekly is essential to good health. If winter brings us lots of snow, then you get lots of fresh air and exercise – without paying for a gym membership.

More good news! Chiro-Med Rehab Centre has worked with countless patients who have sustained injuries due to snow shoveling. Our Rehab Centre has fully qualified professionals that will work with you to minimize the pain and to help get you back to your usual self. Hopefully you won't get injured this winter, but in the unfortunate event you do, call us right away.

Fibre is something that most people realize they need a lot of, but the science behind fibre is not that commonly known. Also known as bulk or roughage, fibre is the indigestible part of plant foods that travels through our digestive system, absorbing water along the way and easing bowel movements.

Without a doubt, fibre is essential for our digestive health and regular bowel movements. Fibre also helps us to feel fuller, longer; it can improve cholesterol and blood sugar levels and can assist in preventing some diseases such as diabetes, heart disease and bowel cancer.

Soluble and Insoluble Fibre

You may have heard of the terms soluble fibre or insoluble fibre. These are words that are sometimes used to describe the types of fibre in our diet. Although food scientists argue that these terms are no longer really appropriate, these terms are being used. Technically, soluble fibre includes pectins and beta glucan and insoluble fibre includes cellulose. What's important to remember is that fibre-rich foods typically contain both types of fibre.

Beta-Glucan

One type of fibre that has received well-deserved attention lately is beta-glucan, a glucose polymer found in the cell walls of many cereals (e.g., oats, barley), certain types of mushrooms, yeasts, seaweed, and algae. Among these sources, barley typically has the highest beta-glucan content and oats the second highest.

Beta-glucan have been the subject of intensifying research because they have been found to have beneficial roles in lowering insulin resistance and blood cholesterol, reducing the risk of obesity, and boosting the immune system to help thwart off many diseases including cancer.

According to an article in Today's Dietician (online version), some studies suggest that a boost in immunity occurs from consuming oat beta-glucan; however, most of the beta-glucan research on immunity has been done on mushroom extracts, not oats or barley.

Beta Glucan in Mushrooms

Medicinal mushrooms, especially Coriolus versicolor (also known as Trametes versicolor or “turkey tails”), have commonly been used worldwide for centuries. In the 1980s, the Japanese government approved the use of protein-bound polysaccharide (PSK), a beta-glucan compound found in not just Coriolus versicolor, but many wild and cultivated mushrooms for treating several types of cancers and for widespread use in cancer immunotherapy. Instead of directly killing cancer cells, these mushroom beta-glucan are thought to stimulate immune responses that damage cancer cells. However, because PSK is bound to a protein, pure beta-glucan that have been separated and purified may act differently than beta-glucan from food.

Many mushrooms, including the common store-bought button mushroom (Agaricus bisporus), contain beta glucan. However, the percentage in cultivated mushrooms is small compared to wild mushrooms. Some wild mushrooms include:

• Reishi (Ganaderma lucidum)
• Shiitake (Lentinula edodes)
• Cordyceps (Cordyceps sinensis)
• Turkey Tail (Trametes versicolor)
• Chicken of the Woods (Laetiporus sulphurous)
• Maitake (Grifola frondosa)
• Birch Polypore (Piptoporus betulinus)
• Porcini (Boletus edulis)

Lupus, Multiple Sclerosis, Allergies and Rheumatoid Arthritis

In stimulating the immune system beta glucan are highly unique, because other agents that stimulate the immune system can push the system to over-stimulation, which means that they can make matters worse in the case of auto-immune illnesses such as lupus, multiple sclerosis, rheumatoid arthritis, and allergies. Beta-glucan, however, do stimulate the immune system, but never to the point where it becomes overactive.

MRSA

Commonly called the superbug, MRSA (methicillin-resistant Staphylococcus aureus), is a bacterium that can cause serious infections. It is resistant to most antibiotics making it very difficult to treat.

Beta glucan can help to defend individuals against bacterial infections picked up in hospital, particularly nosocomial infections, E. coli and S. aureus bacteria.

Glucan, Glucans, or β-Glucans?

When researching beta-glucan there are three different terms used to describe beta-glucan. Which is correct? According to Dr. Vaclav Vetvicka, the President of the International Society for Glucan Research, glucan, glucans, or β-Glucans is pretty much all the same.

Research

At the time of writing this article (November 2019), the Memorial Sloan Kettering Cancer Center in New York City was studying vaccine therapy with beta-glucan in hopes that it may be an effective treatment for high-risk neuroblastoma in children.

Betaglucan.org is a website that focuses on the study of beta-glucan in baker's yeast.

Dr. Vaclav Vetvicka, Ph.D., Professor of Pathology & Laboratory Medicine at the University of Louisville, specializes in studying the effects of beta glucan as natural immunomodulator. His website is glucan.us.

How Much Beta-Glucan Do We Need?

According to Health Canada's website, it is recommended that we get 2 to 10 grams of beta-glucan every day. Health Canada says that beta-glucan:

• Helps reduce/lower (LDL) cholesterol (which is one risk factor for the development of coronary heart disease)
• Provides support for healthy (postprandial) glucose metabolism (within two hours after a meal).
• Helps improve (postprandial) glucose metabolism (within two hours after a meal).
• Source of fiber for the maintenance of good health.
• Helps support and maintain a healthy digestive system.

If you want to integrate beta-glucan into your diet and need assistance determining how much you need, or, if you have any health ailment in which you think beta-glucan may help, we have qualified health professionals who can help you.

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.

Many of us have either experienced or know an individual who has restless leg syndrome (RLS). This is a condition in which the individual experiences an anxious feeling (sometimes subconsciously) and the urge to rapidly tap their foot or shake the leg occurs. Although this is not necessarily a painful condition it can impede an individual’s quality of life.

“Jimmy legs” is a term some people may be more familiar with when describing restless leg syndrome. This condition can range from mild to intolerable and if this is not treated then it can lead to sleep deprivation, stress and decreased alertness in the daytime. If left untreated, over a period of time RLS can become disabling.

Medical doctors tend to approach restless leg syndrome as it would insomnia as it disturbs sleep. Although prescription medication may enable sleeping, it does not address the cause of the anxiety. RLS is a disorder that is part of the nervous system that controls the movement of the leg muscles. Turning to chiropractic care means that the cause is determined and treated accordingly. The nerves that innervate the legs are the fattest and the longest in the body therefore making chiropractic care the only logical choice when seeking help.

Restless Leg Symptoms

RLS symptoms are brought on while an individual rests either sitting or lying down. The more comfortable the person becomes, the more likely the symptoms will occur. Oddly enough, the reverse is also true, when a person becomes uncomfortable RLS sets in.

Most patients report that there is often an uncomfortable sensation that occurs in the legs such as tingling, throbbing, itching, gnawing, burning and mild pain. These and other unpleasant sensations occur in the calves, thighs or feet and they generally occur while sitting or lying down. Some individuals state that there are no words to describe some of the sensations they feel.
It is common for a variety of these symptoms to fluctuate in severity and some individuals say that there are periods of times in which the symptoms disappear.

Although an RLS patient may describe a ‘cramping’ sensation it is important to determine that it is not a ‘real’ cramp which is a definite knotting of the muscle. However, restless leg syndrome can include severe local muscle pain.

Cause Of Restless Leg Syndrome

In most cases there are no specific causes for RLS. For some individuals, when RLS starts early in life, there is a heredity link.

Some women experience RLS during pregnancy, especially in the final trimester. Usually the symptoms disappear after giving birth.

Restless leg syndrome is not related to serious underlying medical conditions however it does accompany other medical conditions including peripheral neuropathy. This is when there is damage to the nerves in your feet and hands due to chronic diseases. Also, if a person has an iron deficiency RLS may occur (or worsen if RLS is already present). It is very important to never just start taking iron supplements until iron levels have been tested first.

RESTLESS LEG SYNDROME TREATMENT

Chiropractic treatment is a safe way to treat RLS. A chiropractor will extensively examine the patient which includes asking about medical history. A range of motion exercise test determines how well the skeletal system functions and the results are taken into consideration for treatment. In some cases an x-ray may be required to see if there are any skeletal injuries or impairments.

A spinal manipulation (or adjustment) may be done to help relieve stress that is on the joints and muscles in the leg.  Many patients find that after routine adjustments there is relief.

Other treatment options may include leg stretches, electro-micro current therapy and exercises that strengthen the pelvis, lumbo-sacral angle and the intervertebral discs. Treatment may also include the patient implementing a regular walking regimen to help.

For more information about treatment options to seek relief from restless leg syndrome, Chiro-Med Rehab Centre in Richmond Hill can help. 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. Call 905-918-0419 for more information or to book a consultation.

Jogging or running is a preferred form of aerobic exercise for many people. Even in the winter months there are dedicated joggers out there in cold temperatures getting exercise. Although aerobic exercise is important, some people have found that running has caused them some physical problems.

Running involves repetitive jarring of the spine and depending on your back health; it can either cause problems or worsen a current problem.  This sport may appear to be harmless but back pain is a common complaint among joggers, especially when they are not wearing appropriate footwear.

You might be surprised to know that running puts three to five times your body weight onto your feet, joints and muscles every time you hit the ground. You'll want to take your body frame into account when choosing the right shoe for you.

Joints and discs are jarred and compressed when the body leaves the ground and hits the ground with every stride. That’s a lot of pressure on the knees and the back, after all, “pounding the pavement” is not natural and there can be short and long term consequences. Some experts recommend that joggers run on softer surfaces such as a padded track, grass or on a treadmill.

One thing that is critical is that if you jog, you need a top-quality cushioned running shoe. Many health professionals advocate cushion running shoes to help protect the joints and spine.

The Running Shoe

Selecting the right running shoe for your foot can be a daunting task, especially when you walk into a sports store and see dozens of shoes to choose from. Getting advice from a professional is important because a properly trained health professional can determine the type of foot you have and make suggestions that can help thwart off any possible troubles. More importantly, if you have any back pain at all, you should see a chiropractor before continuing to run; you could be causing more problems by ignoring it.

Motion-Control Shoes

Motion-control shoes offer support for those who overpronate (when the foot rolls excessively inward as the edge of the heel strikes the ground). This action can cause lower back stress or alignment issues. Overpronators tend to have low arches that require additional support.

Stability Running Shoes

Stability shoes are designed to control slight overpronation; and most joggers overpronate. These running shoes are designed to provide moderate support and cushioning.

Cushioning Shoes

Joggers wearing cushioned runner shoes typically supinate; this means their feet tend to exhibit an outward movement when they jog. They are the opposite of pronators and typically have higher arches. If there is no cushioning then the body takes the brunt of the pounding and this can cause damage to joints which results in back pain.

Tips for Buying Running Shoes:

• Every time you shop for running shoes, have your feet sized properly. You may have different sized right and left feet; many people do.
• Forcing a shoe on a foot will eventually cause pain.
• Avoid buying shoes based on advice given after a salesperson has watched you walk. Your gait and foot motion are very different when you run; and although a salesperson may be knowledgeable, they are not health professionals.
• All runners pronate. Pronation is a normal foot motion during walking and running. Pronation alone should not be a reason to select a running shoe. Stopping pronation with cushions in the shoes may actually cause knee or foot problems to develop. Excessive pronation can occur, but in most cases can be corrected with therapy and exercises to strengthen the foot rather than by a shoe.
• Purchase shoes at the end of the day when your feet have ‘swollen’ as much as they will.
• Be sure the shoe has a wide toe box. The toe box is the area where your forefoot and toes are. You should be able to wiggle your toes easily. Narrow toe boxes do not permit the normal spread of the foot bones during running.
• Test the shoe to determine if it is too narrow: take the insert out of the shoes (if you are able) and step on them on the ground. Does your foot hang over the sides of the insert? If so, your shoe is too narrow.

If you have any discomfort or pain in the foot, leg, hip or back and you aren’t sure whether jogging is safe or not, call Chiro-Med Rehab Centre. We can help you determine what exactly is going on and help you to choose the right shoe based on your needs.

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 stretches and exercises will benefit the health of your spine. 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.