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The Muscle And Joint Podcast

The Muscle And Joint Podcast

By MuscleandJoint.ca
The Muscle and Joint Podcast is your destination for current health related news and articles to help you live a healthier life. Our podcasts are designed to be clear and concise, providing you with information you can implement in your daily routine. Before making any health-related decisions always consult with a qualified health practitioner. Wishing you the best of health!
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34 - Soothing Eczema, Naturally – An Inside Out Approach
See The Post Here: https://muscleandjoint.ca/soothing-eczema-naturally-an-inside-out-approach/ By Dr. Tanvi Tijoriwala, ND Eczema, commonly known as Atopic Dermatitis, is one of the most frequently diagnosed conditions in Canada. It affects 10-15% of children, many of whom are still affected by it in their adulthood. Eczema is very often confused to be a skin condition because of its characteristic itchy rash. However, it’s a condition that is triggered by the immune system and influenced by digestive health and stress. This is why, it is important to employ an inside-out approach to eczema as opposed to relying on skin creams. There are various types of eczema rashes and each can be triggered due to external and internal factors. This condition is also often associated with allergies, asthma, digestive issues and anxiety. Factors such as – gut health, inflammatory foods, scented skin care products, stressful events, hormonal changes and exposure to allergens can trigger an eczema flare-up. What can I do about this? As a naturopathic doctor who treats children and adults with eczema very often, I have developed a system to help patients with eczema have less itch and feel confident in their skin. Here are some of the steps taken during our journey to help you feel better Optimize digestion – 70-80% of our immune system is actually in our gut so it makes sense that eczema can be relieved by improving digestion. Many adults and children with eczema, often suffer from digestive concerns such as constipation, diarrhea, or constant stomach pains. This is because eczema is associated with something known as “leaky gut”. Simply put, your digestion is not processing food and absorbing nutrients properly. Leaky gut can cause deficiencies in several vitamins and minerals that are needed to support skin health. Correcting these deficiencies and optimizing gut health are important steps to treating eczema. Supporting your digestion means giving you the right supplements and eczema friendly recipes. Soothe the itch – as mentioned above, many skincare products contain chemicals and scents that aggravate the skin. As part of this system, I give you vetted skincare brands that can help soothe irritated skin instead of aggravating it further. This applies for household products, especially laundry detergents, as well. Calm the immune system – Eczema flare ups happen because the immune system reacts strongly to “invaders” such as allergens, foods that don’t sit well with you etc. Preventing and calming this immune response is key in preventing an aggravation of the rash. Detox support – When our body does not detox and eliminate toxins effectively, they come out on the skin. This is because the skin is also a detox organ and plays a part in eliminating toxins. An essential component of eczema therapy is to ensure the body’s primary detox machinery, which is the liver and the digestive system, are working efficiently. Emotional support and accountability – If you or your child suffer from eczema, only you will understand the agony that is accompanied with the constant itch and burning of a skin rash. A huge part of supportive therapy for my patients is working with them to help them feel well, both physically and mentally. One of the biggest triggers of eczema is also stress. We live in a world where stress is inevitable, but we can manage our body’s reaction to it. I give you tools to deal with your most stressful times, so your skin is not negatively affected. If you want more information to help you or your child feel safe and healthy in their skin, set up a virtual complimentary consult with me.
02:23
September 7, 2020
33 How to Get The Most Value From Walking
See The Blog Post Here Written by Dr Malik Just start walking – It’s the simplest thing you can do to get a workout in. Even 15 minutes a day can start you on the way to an activity habit, keep in mind that movement is improvement. Walking is the easiest choice when the weather is agreeable but don’t let a little rain or light snow keep you indoors. Here’s how you can get the most value from walking. It’s easier to get into the habit of exercising if you choose a specific time each day. If you’re a morning person, the best time for you to exercise might be before you go to work or after your kids are off to school. Not a morning person? A walk on your lunch break will work up an appetite and help your digestion. Alternatively, if the evening is the best time for you, schedule your walk after dinner and evening chores are done. The important thing is to decide on the best time for you and try not to allow other things to get in the way. Here are some tips to get the most out of it:  1. Dress properly In mild weather, wear several light layers so that you can remove a layer as your body warms up from the activity. If it’s a chilly day, bring gloves and a hat. You want to be comfortable and enjoy your walk. 2. Wear supportive shoes Thin-soled, untied or loose-fitting shoes may result in a twisted ankle or sore arches – not the benefit you are looking for. Wear footwear that is appropriate for the weather. Your walk will not be enjoyable with cold or wet feet. 3. Bring a bottle of water It’s surprising how quickly you may become thirsty, even on a short walk. 4. Walk at a comfortable, brisk pace The quicker the walk, the greater the benefit. A companion is a good idea. Ask your partner, a friend or one of your children to come along with you. 5. Keep moving Get your arms moving while you walk. Swing them gently front to back. As an added bonus, it will limber up your shoulder joints and muscles. Look at your walk as an enjoyable break in your day – a time when there are no chores to do or deadlines to meet. Breathe deeply. Look up at the sky, the trees and the rooftops. Smile. Life gets better when you fit in a walk. If you’re experiencing pain, consult a health care professional, such as a chiropractor, to assess your specific needs and identify a course of action that’s right for you. Chiropractors are committed to helping you be more physically active. A chiropractor can evaluate your strength and flexibility, as well as screen for anything that may limit your physical activities. Ask your chiropractor for an evaluation by calling 905-593-1605 for a free consultation. Thank you for listening to our podcast, we wish you and your family the best of health!
03:33
August 28, 2020
31 Vitamin Sea
See The Blog Post Here Written by Dr Malik The beach is probably the most therapeutic getaway nature has to offer. The heat of the sun combined with the coolness of the water provides great therapy to help relieve stiff muscles and  joint pain. Not only is going to the beach therapeutic for your physical body, but it is also helpful for your mental wellbeing too. There are a few reasons why going to the beach can help with your mental health. The sounds of waves crashing on the shore can help change brain wave activity, putting the brain into a mild meditative state. This state can help improve brain function, and put us in a better mood. This effect can last for hours after leaving the beach, which is probably why you feel relaxed hours after leaving. Different colours can elicit different emotional, psychological and physical responses from our bodies. This is the reason why stop signs are red, and marketing material is usually blue. The color blue can have a calming effect on the body, and has been shown to reduce stress. Being surrounded by blue at the beach is another way this escape can have a calming effect on the body. The soles of our feet have a high density of neural receptors, which is why walking on sand can be very stimulating. The small particles of sand can also massage the feet effectively, while proving a great exfoliation. This sensory stimulation can help ease pain, and improve our mood. A side note: the reason we have so many receptors on the bottom of our feet is to help the body manage balance and locomotion. To enjoy the beach, it is recommended to turn off your phone, close your eyes and focus on your surroundings. Try to be mindful of the sounds around you,  the warmth of the sun and the feeling of sand on your feet. These sensations will help relax your mind and put your mind in a mild meditative state. To help get you started on your next Ontario beach getaway, here a few locations  I would recommend: (please number as your list them) Long Point Provincial Park :  This beach is located on Lake Erie. With a long shoreline and powdery sands, this beach is great for families with children. It’s important to note that there are no lifeguards are on duty and there are no shops or stores nearby so be prepared to bring your own food and drinks. Crystal Beach:This beach is located close to Fort Erie. The beach is quite nice, and family friendly, however due to its smaller size it can get crowded during busier times. Shops and restaurants are located nearby. Grand Bend:If you are into parasailing and jet-skiing this is the beach for you. Located on Lake Huron, this beach offers incredible waters with great waves. The shores can be a little steep with a pebble beach, which may not be idea for families with younger kids. There is a splash pad and many shops and restaurants nearby. Lake Kelso: This is a great getaway conveniently located in Milton. There are two beach areas, with one located down a long set of stairs. Kayaks and canoes are available to rent during the summer months. Currently the beach is closed due to Covid19. I hope this article will motivate you to explore the beautiful beaches Ontario has to offer. Do let us know about your experience my emailing us at clinic@muscleandjoint.ca Thank you for listening to our podcast, we wish you and your family the best of health!
04:32
August 21, 2020
32 - Three Things You Need To Know About TMJ Pain
See The Blog Post Here The temporomandibular joint (TMJ), is formed by your skull and jawbone. It acts like a sliding hinge and is responsible for opening and closing your mouth, enabling you to talk, chew, and yawn. TMJ Syndrome or temporomandibular joint syndrome is the term used to describe pain and tenderness around the TMJ or surrounding muscles. The TMJ is more commonly known as the jaw joint located just in front of the ear on either side. There are three main reasons for TMJ dysfunction: · Myofascial pain syndrome (muscle and fascia pain around the joint) · Internal derangement (structural integrity of the joint) · Degenerative joint disease (the joint itself may be wearing out) It is estimated that approximately 50% of the population may have some form of TMJ symptoms. The incidence is higher in females than males (4:1) and TMJ usually occurs around the age of 20 to 40. Some causes of TMJ include: · TMJ inflammation or disc disease · Hypermobile TMJ · Grinding teeth (bruxism) · Muscle spasms · Trauma such as a car accident · Poorly fitting dentures · Osteoarthritis or rheumatoid arthritis At the Muscle and Joint Clinic, we can treat many forms of TMJ, using the following techniques: · Soft tissue techniques such as Graston therapy · Trigger point therapy surrounding the muscles of TMJ, such as masseter, temporalis, pterygoids · TMJ and cervical osseous manipulation · Friction massage therapy · Electrotherapy and Ultrasound · Supplements such as kava, valerian, bioflavinoids The prognosis of TMJ is quite favourable, with an estimated 75% of patients having their symptoms resolve within three months, with a comprehensive treatment plan. To get started on a TMJ treatment plan, call our clinic today for a free consultation. We can be reached at 905-593-1605. Thank you for listening to our podcast, we wish
03:03
August 21, 2020
30 Are Posture Correctors Safe
See Our Blog Post Here You might have seen posture corrector advertisements on a television show or social media post. These are devices that claim to help correct posture if worn throughout the day. These devices are worn like a backpack and help pull the shoulders into a more neutral position. The manufacturers of these products claim many health benefits such as better posture, reduced pain and improved mobility. But do these devices really help? Let’s explore. We are born with natural posture correctors which include many muscles in our upper back, such as the rhomboids, the paraspinal muscles and the trapezius muscles. These muscle help keep our body upright, reducing the forward position of the head in relation to the body. A posture corrector uses external straps to help position the spine in the correct position. However, over time these devices can cause weakening of our postural correcting muscles, which can lead to a worsening posture over time. This phenomenon is similar to wearing a brace or a cast on an ankle for an extended period of time. The disuse of the ankle causes the surrounding muscles to weaken. After a patient is removed from a cast or a brace, they usually require rehabilitation to help strengthen the muscles and joint back to their normal state. Using a posture corrector everyday can cause similar problems. A posture corrector can cause weakening of the postural muscle, which can cause symptoms such as neck pain, upper back pain and tension headaches. So the question arises, what is the safest way to correct your posture? Exercise and strength training are the best ways to help correct posture and reduce the chances of developing back and neck pain. Simple exercises like rows or pullups can help strengthen the muscles between the shoulder blades. So instead of purchasing a posture corrector, try exercise. It is safer, healthier and will help you live longer. If you or someone you know has postural pain, call our clinic today for a free consultation! Ph: 905-593-1605. Thank you for listening to our podcast, and we wish you the best of health!
03:05
August 14, 2020
29 Can Changing Mealtimes Help With Weight Loss?
See Our Blog Post Here A recent CNN article discussed the importance of timing your meals to help achieve better weight loss results. Most people who intermittent fast skip breakfast and instead eat lunch and dinner. However, if you want to shed some pounds you may want to reconsider this routine. Most clinicians have noted that patients who ate their heaviest meals during the day lost more weight than those who ate later in the evening. Studies now show the reason for this weight change may be due to our circadian rhythm. The times we choose to eat our meals can affect how our body digests our food. The number of calories our body burns when we digest our food is lower at 8pm than it would be at 8am. This can explain why eating our heavier caloric food during the day might help lead to better weight loss results, as opposed to eating the same food later in the evening. Eating later in the evening is also associated with consuming unhealthy foods. We tend to eat more sugary, low-nutritious foods during the evening, than we would during the day. These foods not only spike our blood sugar levels, but they also do a poor job at supressing our hunger. If you have a tendency to snack, try consuming more vegetables. For example, instead of a bag of chips, try eating a handful of carrots. You will still get the same crunchy texture, but the low calories and high nutritious value will help you feel full faster. We hope you enjoyed this podcast. If you would like more information on how to eat healthy, call our clinic today for a free consultation. Our number is 905-593-1605. Thank you for listening to our podcast, and we wish you the best of health!
02:33
August 7, 2020
2 How Chiropractors Can Help
Dr Malik is a practicing Chiropractor in Mississauga and Milton, Ontario, Canada. Dr Malik helps to describe what do Chiropractors do and how they help you. Who are Chiropractors? Chiropractors are primary care physicians that specialize in the treatment of muscle, joint and nerve conditions. Chiropractors make up one of the largest primary contact health care professions in Canada, with over 7000 practicing chiropractors treating across Canada What do Chiropractors treat? Chiropractors treat many muscle, joint and nerve related conditions. Below are some examples Chiropractors treat: Muscle Conditions: Tendinitis Muscle Strains Whiplash Joint Conditions: Arthritis Sprains Meniscal or ligamentous injuries Nerve Conditions: Sciatica Carpal Tunnel Syndrome Thoracic Outlet Syndrome
09:06
August 2, 2020
14 Diastasis Recti – A Condition Affecting Two-Thirds Of Pregnant Women
This month, I had two patients inquire about diastasis recti. As common as this condition is, it is seldom talked about. Given the prevalence of this condition and the pain it can cause, we decided to shed some light on it in this month’s podcast. (View our blog post here) Diastasis recti, also called the ‘pooch’, is when the belly sticks out due to the separation of the left and right abdominal muscles. This condition is most common in the third trimester in pregnancy; all women will have some form of diastasis recti in their third trimester. This condition can cause pelvic floor dysfunction in nearly 66% of expecting mothers. Signs of pelvic floor dysfunction include: Chronic pelvic pain that radiates to the groin, abdomen and back Strong or frequent urge to urinate Burning during urination Urinary incontinence Painful menstrual periods Difficulty with bowel movements and constipation This condition affects not only women, as newborn babies usually get diastasis recti as well, but it tends to go away with time. Men can get it as well, either from fluctuations in weight or poor workout form. It is important to identify if you have diastasis recti and to avoid activities that can cause it to worsen. Some activities you should try to avoid include: Lifting heavy objects Exercises such as crunches, sit-ups, and front planks Backbends, or spinal extension exercises If you have diastasis recti, perform exercises to help strengthen the abdominal muscles. The first step is to consult your doctor to see if your body is ready to perform exercises. New mothers usually must wait six weeks before performing exercises. Several at-home exercise programs, like the Mutu System, Tupler Technique, and The Dia Method, which are specifically designed to help with diastasis recti, can help ensure you’re performing the proper exercises. To learn more about diastasis recti, or to start an exercise program with our health practitioners, call our clinic for a free consultation on 905-593-1605.
03:26
August 2, 2020
28 Does Joint Popping Cause Arthritis?
See the blog post here.  Why do I have noisy joints, and does popping cause arthritis? This is a question I get asked frequently at the clinic. To understand why our joints can cause so much popping and clicking, we need to first understand the structure of a joint. By definition a joint is where two bones connect. Between the joints there is a fluid present called the synovial fluid. Within this fluid there are dissolved gases such as oxygen and carbon dioxide. When the joint is stretched these gas bubbles collapse, which causes a ‘popping’ sound. Once these joints are popped, It takes about 20 minutes for these gases to build up again for the pop to occur. Does joint popping cause arthritis? The short answer is no. As you can see from the above description, the ‘popping’ sound from your joints is entirely related to the gas escaping from the joint, and not from wearing down the joint surfaces. There are different types of sounds emitted from different joints in the body. Here is a brief explanation of some of the most common sounds: -  A soft snapping sound usually occurs when performing exercises such as weight training. It can be due to a tight muscle rubbing over a bone. Try gently stretching the muscle before your exercise to help reduce the sound. -  The shoulder is the noisiest joint in the body as there are many moving parts as well as many muscles rubbing across bones.  Shoulder sounds are quite common and usually do not indicate injury. -  Knuckle popping is caused when compressed nitrogen gas is released from the joint, similar to how a soda can pops when opened. -  Chiropractic adjustments can also cause joint popping. The reason is because fixed joints have a build up of nitrogen gas. When Chiropractors restore motion to fixed joints, these gases escape causing a popping sound, similar to cracking knuckles. If you are concerned about a noisy joint, call our clinic today for a free consultation. We can be reached at 905-593-1605. Thank you for listening to our podcast, and we wish you the best of health!
04:22
July 31, 2020
27 Is It Allergies Or COVID19? - By Dr Tanvi Tijoriwala – ND
See Our Blog Here Allergy season is here and since symptoms of allergies can resemble those of COVID-19, it might be hard to differentiate between the two. In this article, we talk about the differentiating symptoms of seasonal allergies and COVID-19. We also talk about when to seek help and some natural solutions for seasonal allergies. Is it allergies? For those who experience seasonal allergies, you might be familiar with the classic triad that accompanies the condition. Seasonal allergies are often characterized by itchy eyes, itchy nose and sneezing. Some other symptoms that people with seasonal allergies experience are stuffy nose, congestion and a cough due to post-nasal drip. Is it COVID-19? One of the most prominent symptoms of COVID-19 is a dry cough. Since people with allergies also experience a cough, it may raise some alarm bells. It is important to note the other symptoms of COVID-19 as well. These symptoms include loss of taste and smell, fever, fatigue, loss of appetite and digestive symptoms. If you are experiencing any of these symptoms, it is best to alert your medical professional and self-isolate. Here is a chart from the American Association of Asthma, Allergies & Immunology that can help you identify your symptoms. If you are unsure whether your symptoms are consistent with allergies or COVID-19, you can speak with your healthcare provider and look into additional testing. Natural remedies for allergies Quercetin: Quercetin is an antioxidant and flavanol that has shown to be a powerful anti-allergy supplement. Quercetin prevents allergies by blocking the release of histamine in the body. Histamine is responsible for the characteristic allergy symptoms like itchy eyes and itchy nose. Quercetin is found in foods such as onions, apples, shallots, broccoli and green peppers. Nettle leaf tea:  Nettle leaf has been used medicinally in Asia and Egypt for centuries. Amongst its many medicinal properties, nettle tea has shown to reduce symptoms associated with seasonal allergies. It is best used in conjunction with other medications or supplements that treat allergies since it may not be useful on its own. Spirulina: Spirulina is a type of green algae that has quickly become one of the most popular supplements in natural medicine. It is rich in nutrients like B vitamins, copper and iron. It also consists of 4 grams of protein per tablespoon. Research studies have shown that spirulina significantly reduced symptoms of allergies such as itchiness, congestion, runny nose and post-nasal drip when compared to placebo. However, spirulina should not be used by someone suffering from auto-immune conditions as it has shown to boost the immune system. Always speak to a licensed naturopathic doctor before taking any supplements.
04:22
July 21, 2020
26 How To Optimize Your Sleep To Optimize Your Brain - By Dr. Tanvi Tijoriwala, ND
Recently in my practice, I have come across a common theme that I have been hearing from patients and that is – I wake up feeling extremely tired. I have been seeing many patients who have to drag their feet out of bed every morning, force themselves to pay attention at work and rely on tons of coffee to get through the day. Now we all know that sleeping well is important for our health.  Research shows that people who don’t get enough sleep -  Have a difficult time focusing at work -  Feel more agitated and irritated -  Are not able to focus appropriately at the task on hand -  Take longer to complete a task – so something that can be done in 30 mins takes 2 hours. An important part of getting good sleep is getting adequate hours of sleep (typically 7-8 hours a night). However, a huge part of sleep health is getting GOOD QUALITY of sleep. If you are having inadequate sleep at night, it doesn’t matter if you sleep 8 hours or 10 hours, you are going to wake up feeling tired. So, how can we get better quality sleep? One of the most important habits to change when trying to optimize sleep is not using screens before bed. If you are someone who scrolls through your phone or laptop or watches netflix before going to bed, your sleep can be negatively impacted. This is because screens emit blue light which blocks the production of melatonin in the brain. Melatonin is our sleep hormone that allows us to initiate and maintain our sleep. Research shows that utilizing LED based devices, such as phones, computers and TVs, an hour before bed can lead to sleep problems and reduced quality of sleep. Many people would argue that watching TV before bed allows them to fall asleep. However, even though you are falling asleep, the quality of sleep will be poor and can cause you to wake up multiple times throughout the night. In order to get good quality sleep, it’s a good habit to ensure that all LED based devices are turned off an hour before bed. Some effective ways to spend the hour before bed would be to: -  Read a book -  Journal -  Plan your tomorrow -  Listen to a podcast -  Or do some bedtime yoga. If you absolutely have to use screens before going to bed, I always recommend investing in blue light blocking glasses. These glasses block out the melatonin suppressing lights and help you get better sleep at night so you can be refreshed and awake during the day. Do you want to work on optimizing your sleep or brain health in natural ways? Email Dr. Tanvi Tijoriwala, ND to see how naturopathic therapies can help you get better sleep and a sharper brain – dr.tanvi@muscleandjoint.ca
03:19
July 21, 2020
25 Acupuncture Outperforms Medications For Irritable Bowel Syndrome - By Dr. Tanvi Tijoriwala, ND
By Dr. Tanvi Tijoriwala, ND View The Our Blog Post  Irritable bowel syndrome (IBS), also known as irritable colon or spastic colon is a digestive concern characterized by symptoms such as stomach pain, diarrhea, constipation and/or bloating. The symptoms vary from person-to-person and severely affects a person’s quality of life. For example, IBS sufferers may not be able to eat at restaurants without experiencing gut issues, or often experience an urgency to go to the bathroom. Symptoms of IBS are manageable through naturopathic therapies to improve the quality of life and decrease the pain experienced due to IBS. A recent study explored acupuncture as a treatment modality for IBS symptoms. Acupuncture is often considered as a treatment exclusively for pain management. However, many studies have demonstrated the effectiveness of acupuncture for digestive concerns and hormonal concerns. In this study, researches divided patients who were diagnosed with IBS into two groups. One group received pharmaceutical treatment for their IBS with Polyethylene glycol (PEG 4000)/pinaverium bromide for 6 weeks. The second group received acupuncture treatments for 6 weeks. Results  After 6 weeks, researchers noticed that the group that received acupuncture treatments experienced a greater decrease in symptoms of IBS and an increased quality of life compared to the medication group. The acupuncture group also experienced benefits of the treatment for 12 weeks AFTER the treatment had stopped. Conversely, many symptoms worsened after the medication group stopped their medications. The study concludes that acupuncture is a safe and effective treatment for symptoms of Irritable bowel syndrome. The amount of discomfort that people with IBS experience is profound and acupuncture treatments can help alleviate these symptoms and elevate their lifestyle, allowing them to eat food without the fear of experiencing pain. If you suffer from IBS and want to know if acupuncture is a good treatment option for you please feel free to email me at dr.tanvi@muscleandjoint.ca Our clinic has taken several precautions to ensure your safety while getting in-person acupuncture treatments. If you would like to receive acupuncture treatments for your digestive concerns, you can book your appointment here.
04:13
July 21, 2020
24 Can Covid19 Be Spread By Food?
Written by: Dr Malik Read by John Williams If you are foodie, this is probably a question that has been burning on your mind. According to the Health Canada website, there are no reported cases of Covid19 being spread via food. However if you are eating takeout there are a few precautions you must keep in mind: ·  Use common cleaning and disinfection methods to kill coronaviruses. ·  Wash your hands with soap and warm water for at least 20 seconds before and after handling food and food packaging. If you do not have running water, use one of the approved hand sanitizers. ·  Wash your fruits and vegetables under running water. ·  Washing fresh produce with soap, chlorine or other chemicals is not recommended. Fresh produce is porous and can absorb chemicals that are not intended for you to eat. ·  Cook your food to recommended safe internal temperatures. Coronaviruses are killed by normal cooking temperatures. ·  Avoid cross-contamination of raw and ready-to-eat or cooked foods. ·  Disinfect any surfaces that will come in contact with food. If You Are Grocery Shopping Be Sure To Use These Tips To Keep You Safe: ·  Use hand sanitizers at the entrance of the store, if they are available. ·  Bring your own clean reusable grocery bags (if permitted) or consider using bags provided at retail. ·  Keep your distance from other people while shopping (at least 2 arms lengths, approximately 2 metres). ·  Avoid touching items you are not going to take. ·  Avoid touching your eyes, nose and mouth. ·  Use hand sanitizers when exiting the store, if they are available. ·  Wash your hands when you get back home. ·  Put away your groceries, especially items requiring refrigeration. ·  Wash your hands after handling food and food packaging. ·  Use proper food handling and cooking practices Personally I have been shopping with a mask and eyewear. The eyewear is more of a reminder to myself to not touch my face. If You Are Ordering Food Home Keep These Tips In Mind: ·  Use contactless payment whenever possible such as using a key fob or paying online. ·  Ask for contactless delivery if available. Have your food dropped off at the doorstep. ·  Keep your distance from the delivery person (at least 2 arms lengths, approximately 2 metres). ·  Wash your hands after handling the delivery. ·  Put away your groceries, especially items requiring refrigeration. ·  Wash your hands after handling food and food packaging. ·  Use proper food handling practices. Stay Healthy And Be Safe!
03:37
July 19, 2020
23 Five Of The Best Strength Training Exercises You Can Do At Home
Written by Dr Malik Read By John Williams See our post here Why is strength training important? A recent study found that people who did strength training for just one hour a week had a lower risk of heart attack, stroke, and death from heart disease compared with people who didn’t do any. The two main factors that seemed to mediate this benefit were stronger quadriceps muscles (the muscles in the fronts of the thighs) and a decrease in body mass index. The study was published in March 2019 in Medicine & Science in Sports & Exercise. Stronger muscles help your body pull oxygen and nutrients from the bloodstream more efficiently, lightening the load on your heart. And when you boost your muscle mass, you burn more calories, both during and after exercise. Here are the top 5 exercises you can do at home with little equipment: 1.  Squat: Stand up straight with your feet shoulder-width apart and your hands on your thighs. Hinge forward at your hips and bend your knees to lower your buttocks toward the floor as if sitting down in a chair, while resting your hands on your thighs. Stop with your buttocks above knee level. Return to the starting position. 2.  Bent Over Row: Stand with a weight in your left hand and a bench or sturdy chair at your right side. Place your right hand and knee on the bench or chair seat. Let your left arm hang directly under your right shoulder, fully extended toward the floor. Keep your shoulders and hips squared, and don’t arch or bend your back. Squeeze your shoulder blades together, then bend your elbow to slowly lift the weight toward your ribs. Return to the starting position. Finish all reps, then repeat with the opposite arm. This completes one set. 3.  The Plank: Start on the floor on your hands and knees. Place your hands directly under your shoulders. Step your feet back, one at a time. For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs, quads, glutes, and hold. 4.  Pushups: Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral. If you are unable to hold this position start with your knees bent and touching the floor. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement. 5.  Glute Bridge: Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down. Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line. Pause 1-2 seconds at the top and return to the starting position. These exercises will help you keep fit and reduce your chances of muscle or joint pain. If unfortunately you are suffering from pain and need help, our clinic is only a phone call away. Call us today for a free consultation at 905-593-1605. Stay Safe and Stay Healthy!
04:35
July 19, 2020
22 Has Your Sleep Been Affected By Covid 19?
Written by Dr Malik Read by Jon Williams https://muscleandjoint.ca/sleep-and-covid19/ With the stress and uncertainty arising during this pandemic, chances are that your daily routine and your sleep schedule have been severely disrupted. We have seen many patients losing their quality of sleep due to stress about their health, their finances, economic worries and job security. A recent study reported by the Wall Street Journal surveyed 1600 people from 60 countries. The survey found that 46% of people reported poor sleep during the pandemic, while only 25% slept poorly before it. There was also a 14.8% increase in sleep medication prescriptions, and a 44% increase in sales of melatonin. Melatonin is a naturally occurring hormone our body produces to help us fall asleep. Besides stress, one of the other reasons for the reduced quality of sleep is the lack of exercise. Most people’s exercise routines have been disrupted due to the pandemic. Exercise helps to tire out our bodies, allowing for the deep restful sleep we yearn. After performing moderate to intense exercises during the day, the body needs time to recover. This is usually accomplished at night, resulting in a deep sleep. If you find yourself lacking good-quality sleep, here are a few tips that can help: 1.  Reconfigure your body’s internal clock by sticking to a sleep schedule – keep your routine consistent. 2.  Exercise throughout the day to help achieve the deep sleep you require at night 3.  Do not associate your bedroom with a place where you are awake. Try to avoid working or watching television in your bedroom. Instead focus on activities that can help you fall asleep such as reading a book or meditating. 4.  If you can’t fall asleep after twenty minutes of waking up, get out of bed and try to do something relaxing. 5.  Caffeine has a half-life of about 7 hours, meaning you should try to avoid caffeine after the noon hour. 6.  Try to avoid using your smartphone or tablet an hour before going to bed. Also, if you use a device, avoid blue light by adjusting the display settings. Check out the links in our show notes to find out how you can adjust your blue light settings. 7.  Avoid naps during the day, this will allow your body to tire naturally before bed, resulting in deep sleep 8.  Lower the temperature of your bedroom, a cooler room can help you fall asleep faster. If you are interested to learn more about the benefits of sleeping, I would highly recommend the book titled: ‘Why We Sleep: Unlocking The Power Of Sleep And Dreams” I hope these tips help you get a better night’s sleep. Stay Healthy, Stay Safe!
03:48
July 19, 2020
21 Prehab Exercises Could Help Improve Your Recovery After Surgery
Written By Dr Malik Read by: John Williams We have all heard of rehab but what is prehab? Rehab – or rehabilitation exercises are usually done after surgery to help the body reach its pre-surgery state. These exercises strengthen the muscles and joints, helping to restore their function, and can help improve overall flexibility. Prehab – or prehabilitation exercises, are strength training exercises aimed at preventing injury. Prehab exercises can be applied to people waiting to undergo orthopedic surgery. Invasive surgery can be tough on the body, with most patients requiring rehabilitation after surgery to get back in shape. This is why researchers are now interested in leaning more about the role prehab exercises can play in recovery. The idea is that by preparing the body before surgery, the body has a better chance at recovery afterwards, allowing for a speedier recovery The majority of Canadians having surgery are over the age of 65, and about 40% of these patients live in frailty. This can lead to poorer outcomes after surgery. These patients stand to benefit the most with a customized prehab program to help prevent longer than average waiting times. Prehab exercises can involve 30 minutes of exercise, strength training and stretching three times a week for four weeks before the elective surgery. Some patients can perform these exercises from the comfort of their home. The study is being conducted in 11 hospitals across Canada and results are expected shortly. If you or someone you know is preparing for surgery, and is interested in prehab, call our clinic today for a free consultation! We can be reached at 905-593-1605. Wishing you the best of health!
02:53
July 19, 2020
20 Do You Have Zoomitis?
See the full post here: https://muscleandjoint.ca/do-you-have-zoomitis/ At first I thought I had made this term up, but after a quick Google search it appears the internet has beaten me to it. The word Zoomitits came across my mind after witnessing an incredible increase in the number of work injuries our clinic has seen during this pandemic. These numbers are unpresented, so much so that it deserves special recognition in our monthly newsletter. To illustrate why these injuries have increased let’s look at a case study. Edward is your typical office worker, who usually commutes to his full time job in downtown Toronto. At his downtown office, Edward has  a standup desk, adjustable monitor, and a comfortable ergonomic setup. Edward is quite active, visits the gym regularly each morning before work. He also eats a nutritious diet and has cut down his sugar intake. Then the pandemic happened. Now Edward has been working from home. Rather than waking up at 6am, he gets up around 9am, and has been skipping his workout routine due to the gym closures. His new stand-up desk is a sitdown sofa, and rather than using a proper ergonomic keyboard he uses his laptop computer. He still eats healthy, but is consuming more calories as he can now see the fridge from his new office. And to top it all off, he is constantly attending Zoom meetings with fellow colleagues, which can occupy over three hours of his workday. As you can probably see, this new setup is less than ideal. Firstly, all the ergonomic factors he had so diligently arranged at his office and no longer available. His posture is now stooped forward, consisting of a rounded back and a forward head posture as shown in the picture below (see post) https://muscleandjoint.ca/do-you-have-zoomitis/
05:28
June 16, 2020
19 Concussion Management
See The Full Post Here The Concussion Playbook Concussions are called an ‘invisible injury’ because its symptoms aren’t always easy to recognize and even MRI imaging isn’t perfect at identifying a concussion. But with this kind of brain trauma, the effects are all too real. According to Scientific American, one blow to the head may increase your risk of a mental health disorder. We’ll cover some steps you can take to reduce your chances of suffering long term effects after a hard hit. What is a Concussion? A concussion is traumatic brain injury caused when the brain is shaken inside the skull, which can cause damage to blood vessels in the brain or even injury to the brain tissue itself. All it takes is a hard tumble on the basketball court or a blow to the head or the body. Yes, that’s right — you don’t necessarily have to hit your head. For example, when your body stops suddenly due to a hard tackle or a strong pick, it can cause whiplash and a concussion. Some people think concussions only happen if you black out. But nine out of ten concussions don’t make you lose consciousness, and some only cause a brief interruption in mental alertness. Studies find that most high school and college athletes don’t report concussions while playing football. They might not realise that a concussion can happen even if you don’t black out. In the past, athletes in many sports returned to play too soon after a concussion, sometimes even on the same day. But sports and health organizations are starting to take these injuries much more seriously. Trainers, health care professionals and athletes themselves are watching more closely for concussions and taking a more conservative approach to rehabilitation and return to play. This is an important change for the health of athletes everywhere. Dealing with a Concussion If you’ve had a concussion, the first 10 days are crucial. During this time you are at the greatest risk for another concussion. Not only that, your risk of getting another concussion rises every time you have one. If you can protect yourself in those first few days, you’ll have much better odds of a full recovery. But first, you need to know that you have a concussion. Effective concussion management starts with recognizing the signs and symptoms, some of which may show up hours or days after your injury. It is important for parents, coaches, trainers and athletes to recognize these early signs. They typically include: Difficulty thinking clearly, concentrating or remembering new information. Headache, blurry vision, queasiness or vomiting, dizziness, balance problems or sensitivity to noise or light. Irritability, moodiness, sadness or nervousness. Extreme sleepiness or difficulty falling asleep or remaining asleep. Any athlete with potential concussion warning signs should see a physician as quickly as possible for a diagnosis. Remember, there is no simple test for a concussion. Many concussions can be missed if you rely only on a simple five-minute assessment done on the sidelines. Athletes, coaches, parents and health care providers should all be up to date on concussions. If you are not comfortable dealing with a concussion yourself, have a concussion plan in place so you know exactly who to ask for help if someone shows warning signs. If you or someone you know has suffered from a concussion, give our clinic a call today 905-593-1605 or visit www.muscleandjoint.ca Play Safe!
11:11
June 12, 2020
18 Headaches - A Quick Overview
See The Post Here Headaches is a broad term used to describe head pain. Headaches can range from slight and occasional to frequent and debilitating. Headaches are a common health concern in the general population. According to Health Canada, it is estimated that over a lifetime, only 1% of the population escapes headaches altogether! To understand headaches, it is important to recognize the anatomy of the neck and head regions. As you can see on the diagram to the right, there are many muscles, blood vessels and nerves that make up the neck. Poor posture can take its toll on these structures and their abilities to function properly. Shortening of the front neck muscles (Scalenes and Sternocleidomastoid) can affect blood flow to and from the hand and arms. Many common complaints include light headedness, tightness, reduced mobility and even numbness and tingling into the arms and hands. Headaches can take many forms, the most common being migraine headaches. Migraines are estimated to occur in approximately 16% of the population during a lifetime. Women are more prone to migraines (25%) compared to men (8%). It is estimated that approximately 98% of the population will experience their first migraine before the age of 50. Tension headaches: Pain usually originates around the neck, eyes and upper back regions. These headaches usually account for 90% of all headaches. Common causes of tension headaches include poor sitting posture, stress, bad posture and eyestrain, among others. Symptoms usually worsen if proper intervention is not started. Proper stretching and treatment programs can help alleviate symptoms and return patients back to their regular activities. Sinus Headaches: Sinus headache is the term used to describe headaches originating from the sinuses. In the skull there are air-filled cavities. Fluid drains through the sinuses into the nose. Sometimes, the sinuses can become inflamed, usually due to an infection or allergy. This can cause an increase in the production of fluid (mucous), which can increase the pressure in the sinuses. This pressure can then cause a headache, known as a sinus headache. Sinus headaches can cause pain in the following areas – forehead, cheek bones and bridge of the nose. If pressure in any of these areas causes an increase in pain, you may have inflammation in the sinus (Sinusitis). If this pain is leading to a headache, you may have a sinus headache. Cluster Headaches: Sudden, severe, one sided pain above or around an eye may be a sign of cluster headaches. These headaches can occur suddenly, without warning and can reoccur over a duration of 4 to 8 weeks. If you or someone you know is suffering from headaches, a free consultation with one of our doctors may be the first step towards a better life. Call us today at 905-593-1605 or visit us at Unit# 4, 5980 Churchill Meadows Blvd, Mississauga, L5M 7M5. We look forward to meeting with you and discussing your unique health condition soon! Canadian Muscle & Joint Pain Clinic
04:03
June 12, 2020
17 What Is Whiplash?
See The Post Here Whiplash refers to soft tissue damage to the neck. Whiplash injuries can affect the neck muscles, ligaments and tendons, as well as the discs which are located between the neck bones. Whiplash is a common but serious injury. Car accidents are notorious for causing moderate to severe neck injuries. Most people are unaware that whiplash can occur at speeds as low as 25km/hr! The benefit of wearing seat belts is undeniable at saving lives, however they provide minimal protection to the neck and head during car accidents. Whiplash injuries are also a common occurrence at sporting arenas. Hockey and football are well known contact sports. Every year, many players are injured with moderate to severe whiplash injuries. Although helmets are helpful at reducing head injuries, the neck remains exposed, which may cause whiplash. For a person who may think they have suffered whiplash, it is important to seek care as soon as possible after the injury occurs. The moment whiplash occurs, the body is in a race against time to repair the injured area as best as it can. In the process of initial healing, the body lays down layers of scar tissue but it does a poor job. This scar tissue can cause a patient chronic pain, months or years after the initial injury. To help reduce and alleviate symptoms of whiplash, it is important for an injured patient to seek proper care. A consultation and or examination may be necessary to evaluate the extent of the condition. From there, proper manual care would be beneficial to help the body heal the injured tissues properly. Care may include chiropractic care, physiotherapy and massage therapy. In some cases, acupuncture may be helpful to speed up recovery time and help lower overall pain and discomfort. If you or someone you know is suffering from whiplash, call our clinic today for a free consultation at 905-593-1605. Pain Relief Starts Here! Ph: 905-593-1605 clinic@muscleandjoint.ca
06:10
May 22, 2020
16 Can Covid19 Be Spread By Food?
See the full post here: https://muscleandjoint.ca/can-covid19-be-spread-by-food/ If you are foodie, this is probably a question that has been burning on your mind. According to the Health Canada website, there are no reported cases of Covid19 being spread via food. However if you are eating takeout there are a few precautions you must keep in mind: Use common cleaning and disinfection methods to kill coronaviruses.  Wash your hands with soap and warm water for at least 20 seconds before and after handling food and food packaging. If you do not have running water, use one of the approved hand sanitizers.  Wash your fruits and vegetables under running water. Washing fresh produce with soap, chlorine or other chemicals is not recommended. Fresh produce is porous and can absorb chemicals that are not intended for you to eat.  Cook your food to recommended safe internal temperatures. Coronaviruses are killed by normal cooking temperatures. Avoid cross-contamination of raw and ready-to-eat or cooked foods. Disinfect any surfaces that will come in contact with food. If You Are Grocery Shopping Be Sure To Use These Tips To Keep You Safe: Use hand sanitizers at the entrance of the store, if they are available. Bring your own clean reusable grocery bags (if permitted) or consider using bags provided at retail. Keep your distance from other people while shopping (at least 2 arms lengths, approximately 2 metres).  Avoid touching items you are not going to take.  Avoid touching your eyes, nose and mouth.  Use hand sanitizers when exiting the store, if they are available.  Wash your hands when you get back home. Put away your groceries, especially items requiring refrigeration. Wash your hands after handling food and food packaging. Use proper food handling and cooking practices Personally I have been shopping with a mask and eyewear. The eyewear is more of a reminder to myself to not touch my face.  If You Are Ordering Food Home Keep These Tips In Mind: Use contactless payment whenever possible: key fob  pay online  tap and go  mobile payments  Ask for contactless delivery if available. Have your food dropped off at the doorstep.  Keep your distance from the delivery person (at least 2 arms lengths, approximately 2 metres).  Wash your hands after handling the delivery.  Put away your groceries, especially items requiring refrigeration. Wash your hands after handling food and food packaging.  Use proper food handling practices. For more information please visit: https://www.canada.ca/en/health-canada/ https://www.publichealthontario.ca/ Stay Health And Be Safe!
05:42
May 15, 2020
15 Five Things Your Chiropractor Wishes You Would Stop Doing!
We all do simple, everyday things that drive chiropractors crazy! Here’s why you should stop doing them and what you can do instead. (See Our Blog Post Here) Improper Lifting Improper lifting is a main trigger for back pain. Before lifting something heavy at work or in the yard, follow these tips to avoid strain. Position yourself close to the object. Stand with your feet shoulder-width apart with your feet and body pointing in the same direction. Bend your knees, keep your back in a neutral spine position and slowly lift the load. Keep the load close to your body and pivot with your feet — don’t twist your body while carrying the load. Texting for Hours Did you know that bending your head to look at your phone can put up to 60 pounds of pressure on your spine? Here are some tips to avoid the ache. Give your neck and shoulders a break by putting down your device and taking some time to stretch. When using your phone, raise it up closer to eye level to reduce strain. Sitting All Day Sitting for long periods of time, repetitive movements and awkward work positions may lead to pain and discomfort. Follow these tips to make your work station more comfortable. Use a lumbar support pillow to help you maintain proper posture. Avoid sitting in one position for longer than 30-50 minutes at a time. Take a quick stretch break or, even better, get up and move around. Sleeping on Your Stomach Sleep should always be restful and rejuvenating, but headaches and neck stiffness can make for a painful wake-up call. Proper neck support can help you get a better night’s sleep. Side sleepers should invest in a higher pillow whereas back sleepers should choose a medium height pillow. Chiropractors do not recommend that you sleep on your stomach as it can lead to stress and strain on the spine, no matter which pillow you choose. Using Awkward Bags Knowing how to choose and pack backpacks, shoulder bags and luggage can make your journey much more comfortable and back-friendly. Follow these tips to reduce the strain during your daily commute or summer road trip. Choose a lightweight backpack that has two wide adjustable padded shoulder straps. When using a shoulder bag, don’t always carry your bag on the same shoulder. Switch sides often so that each shoulder gets a rest. Avoid purchasing luggage that is already too heavy when empty. Choose a bag with wheels and an adjustable handle when possible.
03:30
May 8, 2020
13 Maintain Your Mobility As You Age
Over the years, you can develop habitual ways of using your muscles to move and position yourself. Poor posture and a lack of flexibility may be the result of limited stretching and improper body alignment. With age, your muscles naturally tighten which can lead to poor posture1 and back pain. So, if you’re an older adult, it has never been more important to incorporate stretching and exercise into your daily routine in an effort to aid in good back health. You may already be doing stretches, but as you age it’s important to modify your stretch to minimize your chance of falling while performing them. Here are three safe techniques older adults can utilize to keep limber: (Images Can Be Found Here) Upper Body Stretch Stand slightly further than arm’s length from a wall, facing towards it with your feet shoulder-width apart. Lean forward placing the palms of your hands against the wall, facing upwards. Slowly walk your hands up the wall until they are above your head, focusing on keeping your back straight. Repetition: Hold the position for 10 to 30 seconds. Slowly walk your hands back down the wall. Repeat at least 3 to 5 more times2. Lower Back Stretch First, lie on your back with your legs together, knees bent, and feet flat on the floor. Try to keep both arms and shoulders flat on the floor throughout the stretch. Keeping knees bent and together, slowly lower both legs to one side as far as you comfortably can. Repetition: Hold position for 10 to 30 seconds. Bring legs back up slowly and repeat toward other side. Continue alternating sides for at least 3 to 5 times on each side3. Ankle Stretch Sit securely towards the edge of an armless chair with your legs stretched out in front of you. With your hands holding the sides of the seat of the chair for support, keep your heels on the floor while bending your ankles to point your toes to the sky. Repetition: Hold the position for 10 to 30 seconds then release. Repeat 3 to 5 times4. http://www.stretching-exercises-guide.com/exercises-for-seniors.html http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html
03:08
April 24, 2020
12 What Is Your Target Heart Rate?
What should your heart rate be when working out, and how can you keep track of it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate. How do you get your heart rate in the target zone? When you work out, are you doing too much or not enough? There’s a simple way to know: Your target heart rate helps you hit the bullseye so you can get max benefit from every step, swing and squat. Even if you’re not a gym rat or elite athlete, knowing your heart rate (or pulse) can help you track your health and fitness level. First Things First: Resting Heart Rate Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed or grab that first cup of java! For most of us, between 60 and 100 beats per minute (bpm) is normal.1 The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now that’s chill! When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight. Table Can Be Found Here: https://muscleandjoint.ca/know-your-target-heart-rates-for-exercise-losing-weight-and-health/ Know Your Numbers: Maximum and Target Heart Rate This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.3 In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum. The figures are averages, so use them as a general guide. Hit the Target: Find Your Heart Rate Now that you have a target, you can monitor your heart rate to make sure you’re in the zone. As you exercise, periodically check your heart rate. A wearable activity tracker makes it super easy, but if you don’t use one you can also find it manually: Take your pulse on the inside of your wrist, on the thumb side. Use the tips of your first two fingers (not your thumb) and press lightly over the artery. Count your pulse for 30 seconds and multiply by 2 to find your beats per minute. Important Note: Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and target zone. If you have a heart condition or take medication, ask your healthcare provider what your heart rate should be. So what’s in a number? If your heart rate is too high, you’re straining. Slow your roll! If it’s too low, and the intensity feels “light” to “moderate,” you may want to push yourself to exercise a little harder, especially if you’re trying to lose weight. If you’re just starting out, aim for the lower range of your target zone (50 percent) and gradually build up. In time, you’ll be able to exercise comfortably at up to 85 percent of your maximum heart rate. Woo hoo!
04:26
April 17, 2020
11 New Baby And Back Pain
Studies suggest that up to 90 percent of pregnant women will experience low back and/or pelvic pain related to their pregnancy. The weight gain during pregnancy can also place additional stress on the hips, feet, ankles and knees. The pain also contributes to other problems, such as sleep disturbances, use of pain medication and disruption of activities of daily living — sometimes just standing for half an hour can prove too painful to manage. As the baby grows, the abdominal muscles become stretched, and may not be able to provide as much support to the pelvis and spine. To help prevent low back pain and other aches, expectant mothers can perform simple core strengthening exercises that can help reduce stress on their back. Keep your back healthy at home Here are some ways to reduce the risk of back and neck pain: Lighten your load Choose a diaper bag that distributes weight evenly across your body to limit the stress of isolated muscles. Stretch your body While your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back. Feed comfortably When nursing, avoid hunching and keep your baby close to you. Also choose a comfortable, upright chair with a pillow. Keep your baby close Don’t stretch your arms out – bring your baby close to your chest before lifting. Consider wearing your baby on your front so you can alleviate the strain on your back. Keep tub trouble at bay Avoid reaching or twisting when bending over a tub. When kneeling, use a non-slip mat to protect your knees. Exercises/stretches to help alleviate your back pain at home: Shoulder opener Breathing deeply and calmly, relax your stomach muscles Let your head hang loosely forward and gently roll from side to side Bring your hands up to your neck and gently massage the back of your head and neck Drop your arms to your sides, relax your shoulders & slowly roll them backward and forward for 15 seconds Crossover Standing with feet shoulder width apart, raise your hands Bring your right elbow across your body while lifting your left knee Touch elbow to knee, remaining upright and repeat alternating sides for 15 seconds There is no time for back pain in parenthood. Consult our Chiropractors so that you can stay on your toes and a step ahead of your toddler. Book An Appointment Online! https://muscleandjoint.ca/book-online/
03:27
April 10, 2020
10 Is Your Home Office Causing Pain? Here Are Some Ergonomic Tips That Can Help!
I recently saw a patient at our clinic who was expereincing right shoulder pain. This pain was causing discomfort, and was pain radiating to his right arm. He was also experiencing numbness and tingling into his right hand which caused him to wake up from his sleep during the night.  After our discussion it became obvious that the pain was due to his new home office set up. This patient usually travels to the office, but due to the current restrictions due to COVID-19, he is now working from home. We discussed some stretching and exercising techniques to help prevent the pain, and we also discussed some ergonomic tips to help prevent this pain in the future. Given the current situation and the number of people who are working at home, we are dedicating todays episode to the review of good ergonomic practices. This will hopefully reduce your chances of injury and allow you to work pain free. Lets begin! Keyboard Position When working at a keyboard, the user should sit in an upright position with the upper arms hanging naturally from the shoulders. The elbows should be bent at about a 90° angle when the fingers are on the home row of the keyboard. The Mouse Hand-held input devices, such as a computer mouse, are commonly used in computer work. A mouse should be placed as close to the user’s side as possible and at a height that allows the arm to hang relaxed from the shoulder. The wrist should be in a ‘neutral’ position (that is, so the hand is in line with the forearm). This position causes the least physical stress. The mouse should be able to move freely. Chair The purpose of well-designed seating is to provide stable support that allows movement, comfort and task accomplishment. Height-adjustable chairs can help place the user at a proper height for typing, writing and viewing the monitor, especially when height-adjustable tables are not available. Desks The best way to provide the proper screen and keyboard heights for all users is to use split level tables or desks that allow each height to be adjusted independently. This ensures that almost all users, large and small, can have proper postures as they work. Any table, desk or stand used for computer work must be deep enough for both the keyboard and the monitor to be in front of the worker. For more information about standing desks visit: https://muscleandjoint.ca/five-reason-why-sitting-is-the-new-smoking/
07:04
April 6, 2020
9 Trouble Sleeping? Check Out These Sleeping Tips!
Lack of sleep is no joke and getting a good night’s rest is important. We spend about one-third of our lives sleeping, so getting the most out of it is important. Preventing stress or worries that keep you up at night may be difficult, but a few simple lifestyle and nutritional changes can help you wake-up feeling refreshed. Tips For A Good-Night’s Sleep When choosing a mattress look for one that is comfortable and supportive. A mattress should be flexible enough to adapt to your body’s shape, while providing firm support for your spine. Your mattress should be replaced every 8 to 12 years to ensure proper support and comfort. Be selective when choosing a pillow. When lying on your side, your head, neck and shoulders should remain level with your mid and lower spine. When lying on your back, your head and necks should remain level with your upper back and spine. Your sleeping position is also an important factor in how you will feel when you wake-up. Lying on your back or side allows your head, neck and spine to relax into their neutral alignment. Have low back pain? Try sleeping on your back and place a pillow under your knees to take some of the pressure off your back Tips For Better Sleep Limit your intake of caffeinated beverages such as coffee, colas and tea in the evening. Caffeine is a stimulant and can make it difficult for you to fall asleep Try to go to bed at the same time everyday. This includes weekends! This will help to keep your sleep cycle in a regular rhythm. Exposure yourself to bright light/sunlight soon after you wake up. This will help to regulate your body’s natural biological clock. Avoid looking at the clock if you happen to wake in the middle of the night. This can cause added anxiety and keep you away even longer. If you can’t fall asleep after 30 minutes of trying, get our of bed and do something boring in dim light until you become sleepy. If you’re still experiencing trouble sleeping, consult with a Chiropractor to discuss what treatments may help improve your quality of sleep. For a free consultation call 905-503-1605 or visit www.muscleandjoint.ca
04:05
April 4, 2020
8 Five Best Ways To Spend Your New Found Time
In a world where time is scarce, we now find ourselves in a new reality with an abundance of time. The situation we are in is unique, the last time we faced a similar situation was 102 years ago during the Spanish Flu (When the Spanish Flu came to Ontario). Being confined to our home during this pandemic is not all bad. To help make the most of this time, here are five tips that I hope you will find helpful: Make A Routine: One of the best ways to make the most out of your day is to have a plan for your day. Schedule family time, game time, meal prep time, exercise and more. This way you will be more productive and it will help your day go by quicker. Exercise: Daily exercise is extremely important. Whether it is a run or a job, pushups or situps, finding a good workout routine to do around the house will not only keep you in shape, but it will also help keep your overall state of mind. Personally I have been doing the 400 challenge every second day. The four hundred challenge comprises of: - 100 pushups - 100 situps - 100 jumping jacks - 100 squats Below is a quick demonstration of one cycle of the 400 challenge: https://youtu.be/kvfW1jdDlj0 Eat At Home: Not only is eating at home safer, but it is much healthier. This is a great time to learn new recipes, try new foods and encourage the family to work as a team. To help you get started here is a link to a recipe by my wife Tabassum Wyne @kashmirifoodie. Read More: I remember watching the documentary about Bill Gates on Netflix, and I was stunned as to how much he would read. Bill Gates takes a tote bag full of books everywhere he travels. I was so inspired by his reading habits, I bookmarked his reading list: https://www.gatesnotes.com/Books. It is incredible how much one can learn in a short duration of time. The best of authors have presented the best of ideas they have learned over a lifetime for us to read in a 300 page book. If you haven’t started already I would highly recommend watching the Netflix documentary about Bill Gates which can be found here: Inside Bill’s Brain. Entertainment: I am sure during this pandemic we will be setting new binge watching records! But be mindful of much content you are taking in. Don’t let the Netflix autoplay options lead you to watching endless TV: take control. To learn more about how Netflix tricks you into watching more, check out this link (click here).
03:52
March 29, 2020
7 What Is A Virus?
I remember back in 2005 I took a virology class at the University of Manitoba, and it was during the first lecture the professor said something that has always remained with me. He said that viruses can not be classified as living or dead given their simplistic structure. I found this statement to be profound, as a microbe so simplistic it cannot be considered alive can cause so much damage to its host. It almost sounded surreal. Viruses were first discovered in 1898, and since then nearly 5000 species have been discovered. The coronavirus is a family of viruses that causes diseases in humans and birds. Coronaviruses have been responsible for many conditions, from common colds to MERS, SARS and now COVID19. Viruses comprise of a very simplistic structure, containing a small strand of genetic material surrounded by a capsule, for example below is a picture of the Covid19 virus: (picture: https://www.newscientist.com/article/mg24532743-500-were-beginning-to-understand-the-biology-of-the-covid-19-virus/) The virus itself is quite useless, it cannot do much on its own. It’s true potential is unleashed when it infects a suitable host. Once a host is found, the virus discards its outer capsule and causes the host’s cell to copy the virus’s own genetic material. This genetic material help produce more virus, and this cycle repeats itself as shown below: (picture: https://courses.lumenlearning.com/microbiology/chapter/the-viral-life-cycle/) Given how simplistic the anatomy of a virus is, it is quite incredible how much havoc Covid19 is currently causing around the world. One of nature’s most simplistic creations, that cannot be fully classified as living has brought one of its most advanced species to a standstill. To illustrate this point further, here is a picture of a typical human cell: (https://openstax.org/books/anatomy-and-physiology/pages/3-2-the-cytoplasm-and-cellular-organelles) Our cells contain genetic information with approximately 3 billion base pairs, the number of base pairs in Covid19 is only 30,000. But given Covid19’s simplistic structure it is more susceptible to damage. Hand washing for twenty seconds can allow enough time for the soap molecules to destroy the outer capsule of the virus. Hand sanitizer and alcohol wipes can have the same effect. The virus can live on surfaces for upto 72 hours, which makes wiping down and disinfecting surfaces extremely important.
03:03
March 28, 2020
6 The 8 Fitness Myths That Need To be Debunked
The 8 Fitness Myths That Need To be Debunked It seems like everyday a new diet fad or a new workout routine is being shared across social media. Unfortunately, some of the information that is widely shared is incorrect. This month we will highlight eight of the top workout myths, so you can be better informed so you can focus on an exercise routine that works for you. Soreness Is Good: Not all exercises will create soreness. Exercises that involve low reps and lack an eccentric phase (muscle lengthening phase) do not cause the same type of soreness you may expect, but still provide a great workout. Lifting Heavy Will Make You Bulky: Gaining bulk is not so simple. To gain bulk you need to consume a considerable amount of extra calories and perform very targeted exercises to train specific muscles. Unless you are on a very specific body-building program, you don’t need to worry about getting bulky. Weight-Scales Are Not Necessary: Some people point out that because of daily fluctuations in body weight, weighing-scales are not a good way to measure progress. This is not true. Water retention can cause daily weight fluctuations of about five pounds, but over the long term charting your weight can help you measure how much fat is being burned away. Weight-scales can help you determine if you are progressing towards your health goals. Exercise Is Bad For Your Knees: A Standford Univeristy Study followed runners for 20 years and found that by the time the participants were nearly 70 years of age, they had a lower rate of developing arthritis. This is understandable as exercises, when done properly, can help strengthen the muscles around the knees, reducing stress on the joint. If a person is suffering from knee pain, it might be a good idea to have that checked out to be sure the joint is exercise-ready. Love Handle Workouts: You are more likely to reduce fat in unwanted parts of the body, by becoming leaner overall, than performing targeted muscle exercises alone.  Targeted exercises for a specific part of the body will show poorer results, compared to a better whole-body exercise and nutrition routine. This is the reason why those late night infomercials for home ab-workout machines are terrible. You won’t get stronger by rocking your abs for five minutes every night. Less Rest Means Better Results: You may be getting more workouts in a week without taking a rest day, but most professional athletes and body building will tell you that taking a rest day is important for recovery. Not only will your muscles, tendon and ligaments have an opportunity to heal, but it will also make you stronger for your next exercise day. People are surprised when they take a week off the gym, how much stronger they feel, and how much better they lift. Take some rest, your body will thank you. Exercise Machines Don’t Work: Exercise machines can provide a safe and effective workout, especially for people who are new to the gym. Free weight exercises are superb, but workout machines can still provide a good workout if performed correctly. Shorter Workouts Are Better: It should be noted that any workout is better than no workout. An intense 5 minute workout can provide more health benefits than no workout at all. But shorter workouts should not be the goal. The goal should be a good workout, not a rushed one. Taking your time between sets, and performing slow concentric/eccentric exercises can help build stronger muscles over time. If working out is on your to do list, remember it is easier than you think. The key is to start, and like any skill it will get better with time!
05:41
March 7, 2020
5 Are Posture Correctors Safe? A Chiropractor's Perspective
Read The Blog Post Here: https://muscleandjoint.ca/are-posture-correctors-safe/ You might have seen these devices on a television ad or on Amazon.ca. These are straps that claim to help correct posture if worn throughout the day. Besides putting a smile on your face, they provide very little value. Let me explain. We are born with natural posture correctors which include many muscles such as the rhomboids, paraspinal and trapezius muscles. These muscles tend to weaken throughout the day due to a lack of exercise and a sedentary lifestyle. This can cause a forward shift of the head in relation to the body. This phenomenon is called the upper cross syndrome. A posture corrector uses external straps to help position the spine in the correct position. However, over time these devices can cause weakening of our posture correcting muscles, which can lead to worsening posture. This phenomenon is similar to wearing a brace/cast on an ankle for an extended period of time. The disuse of the ankle causes the surrounding muscles to weaken. After a patient is removed from a cast/brace they usually require rehabilitation to help strengthen the muscles and joint back to their normal state. Using a posture corrector everyday can cause similar problems. A posture corrector can cause weakening of the postural muscle, which can cause symptoms such as neck pain, upper back pain and tension headaches. What is the safest way to correct posture? Unfortunately the answer is not as easy. Exercise and strength training are the best way to help correct posture and reduce the chances of developing back and neck pain. So instead of purchasing a posture corrector, try exercise. It is safer, healthier and will help you live longer. If you or someone you know has postural concerns, call today for a free consultation! Ph: 905-593-1605
05:00
March 7, 2020
4 Do Meal Times Matter? Morning vs Evening Caloric Intake, Which Is Better?
A recent article from CNN discussed the importance of timing your meals. Most people who intermittent fast skip breakfast and instead eat lunch and dinner. But apparently if you want to shed some pounds you may want to reconsider this routine. Most clinicians have noted that patients who ate their heavier meals during the day did better than those who ate later into the evening. And some studies show the reason may be our circadian rhythms. The times we choose to eat our meals can effect how our body digests our food. The calories the body burns when we digest our food is lower at 8pm than it would be at 8am. This can explain why eating heavy caloric food during the day might help lead to better weight loss results. To read more click the link below: https://www.cnn.com/2019/10/10/health/weight-loss-meal-time-wellness/index.html
03:54
March 7, 2020
3 Does Knuckle Cracking Cause Arthritis?
Hello and welcome to the Muscle and Joint Podcast, I am your host Dr Malik. What causes knuckles to crack and does this lead to arthritis? I am sure this question has  crossed your mind, especially if your a knuckle cracker. First off, why do knuckles crack? Knuckles are joints that are comprised of synovial fluid. This fluid is located between your joints to help reduce friction and allows your bones to move freely. Within this synovial fluid gases build up over time. When the joint is stretched these bubbles collapse and pop. This is what causes the cracking sound when we pull our knuckles. Now the question arises does knuckle cracking cause arthritis? 2009 IG Nobel Prize winner Dr Donald Unger proved this not to be the cause. The self-described researcher tested his theory by cracking the knuckles oh his left hand for over 60 years and found there was no difference in joint health between his two hands. And this makes sense, as knuckle cracking is caused by the release of gases and does not cause harm to the joint surfaces. It appears the only harm that can come from knuckle popping is by annoying the people around you! Happy Cracking!
02:06
February 11, 2020
1 What Is The Cornavirus?
The health headline dominating this month has been the coronavirus. Like a supervillain, this virus appeared out of nowhere and has made its presence felt. As of January 30, it has caused a total of 8100 infections and 170 deaths in China, causing the WHO to declare it a global health emergency. How did the coronavirus begin and what is this strange virus that is causing so much havoc around the world? Let’s explore.
09:42
February 1, 2020