Dr. Jennifer Wise, D.C.
I know it’s been a long time since we’ve thought about many outdoor activities, but the exciting truth is that it’s finally almost time for those “May flowers”! If you’re planning on gardening, keep these tips in mind to avoid injury:
Try going on a short walk to loosen up your muscles and get your blood circulating before beginning gardening.
2. Stretch before and after your gardening session.
The Ontario Chiropractic Association recommends starting with these stretches to avoid injury. Hold all stretches for 15 to 20 seconds. Stop if it is painful.
- Thigh Stretch: With one hand on the wall or a tree, bend your left knee then reach back and hold your ankle with your right hand. Pull your heel toward your buttocks and hold for 30 seconds. Relax and repeat with the other leg. To stretch the back thigh muscles (hamstrings), with one hand on the wall or a tree put one foot on a chair, stump, or step. Slowly bend forward from the waist until you feel the pull at the back of your thigh. Hold for 30 seconds. Relax and repeat with the other leg.
- Back Stretch: Sit on a chair and slowly bend your body forward from your hips, putting your head down and resting your hands on the floor. Hold, then relax.
- Shoulder Rolls:
With your arms hanging loosely at your sides, slowly rotate your shoulders in a circular motion forward, then backward.
- Wrist Extension: Hold one arm straight out as if you were giving a ‘stop’ signal, use your opposite hand to hold this position. Hold. Repeat with the other hand.
- Wrist Flexion: Hold one arm out in front, palm down. Bend your fingers until they point toward the ground. Use your opposite hand to hold this position.
3. Lift with Care.
For any heavy lifting always try to recruit some help. If you must lift alone, please remember these basic rules:
- Stand close to the load to be lifted
- Place your feet shoulder-width apart
- Keep your back straight
- Squat down to the object’s level and test the weight of the load
- Use the strength of your leg and arm muscles to smoothly and slowly lift the load
- Keep the load close to your body
- Pivot to turn and face the intended direction of travel. Proceed with the load
- Avoid twisting your body while carrying the load
- Bend your knees and slowly lower the load to its intended place
Remember to have your spine checked by your chiropractor- you may not always feel a subluxation, but if you are starting with a spine that is misaligned or not moving properly, you will be much more likely to experience an injury. Come in and see Dr. Wise for a Spring tune-up
By Dr. Kristin Heins
I came across an article on the Mayo Clinic website (www.mayoclinic.org) on stress management around the holidays and really liked it. It may be especially helpful during the hectic and emotion-filled holiday season; but, is also a useful life approach to stress management. Most of us know that stress and feeling overwhelmed does not limit itself to holidays!! When stress is at it’s peak, it’s hard to stop and regroup. The feeling is often one of overwhelm vs. support. Below are ten ways to try and shift the balance back to a more supportive experience:
1. Acknowledge your feelings: If historical or present day loss and sadness exist, accept that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings.
2. Reach out: If you feel lonely or isolated – seek out community, faith-based or other social events as they can offer support and companionship. Volunteering may also lift your spirits and broaden friendships.
3. Be realistic: The holidays may not (likely won’t) be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if adult-children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails, videos, skyping.
4. Set aside differences: Set aside familial grievances during gatherings until a more appropriate time for discussion. Try and find understanding if others get upset or distressed when something goes awry – chances are they’re feeling the effects of holiday stress just like you may be.
5. Stick to a budget: Before you shop, decide how much money you can afford to spend. Then stick to your budget. Ways to manage budgets:
- Donate to a charity in someone’s name.
- Give homemade gifts.
- Start a family gift exchange
6. Plan ahead: Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. Ask for support for party prep and cleanup.
7. Setting Limits: Saying yes when you want to say no can leave you feeling resentful and overwhelmed. If you can’t participate in a project or activity, try and be clear about which ones you can say no to and take that time for other activities like rest and self -care.
8. Keep healthy habits:
- Have a healthy snack before holiday parties so that you don’t go overboard on sweets or drinks.
- Get plenty of sleep.
- Incorporate regular physical activity into each day as it helps with both physical and emotional wellbeing.
9. Take a breather: Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slows your breathing and restores inner calm.
10. Seek professional help if you need it: Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, seek help from a professional.
I hope that this helps make the holidays more enjoyable for you and yours. Happy Holidays!
By Dr. Kristin Heins
Heather Rhodes wrote a useful article on her website “Gardening Know How” that I thought would be worth sharing. It contained a few great recipes to allow you to make natural pesticides for plants that may be under attack by bugs this summer. Organic garden pest control is a popular topic since as consumers we are becoming more and more aware of the benefits of exposing ourselves and the earth to the least toxic materials possible. Natural home pesticides are not only easy to make, they are cheaper and safer than many products you can buy on store shelves. Remember that there are benefits to many of the little critters in your garden and you always want to be sure the damage a bug may be causing is worth using the pesticide for.
Rhoades points out in her article that garden pests are repelled or killed by a surprising number of safe and natural products. Here are a few natural insect repellent recipes she includes on her site:
Garden Pest Control Recipe #1
1 head of garlic
1 tablespoon dish soap (Note: do not use a dish soap that contains bleach)
2 tablespoons mineral or vegetable oil
2 cups water
- Peel the garlic cloves and puree the cloves along with the oil and water. Allow to sit over night and then strain the mixture. Add the soap and mix thoroughly. Pour into a spray bottle and use on pest infected plants.
Organic Garden Pest Control Recipe #2
1 tablespoon vegetable oil
2 tablespoons baking soda
1 teaspoon dish soap or Murphy Oil (Note: do not use a dish soap that contains bleach)
2 quart of water
- Combine ingredients and pour into a spray bottle. Use this organic bug spray on your affected plants.
BEFORE USING ANY HOMEMADE MIX: It should be noted that anytime you use a home mix, you should always test it out on a small portion of the plant first to make sure that it will not harm the plant. Also, avoid using any bleach-based soaps or detergents on plants since this can be harmful to them. In addition, it is important that a home mixture never be applied to any plant on a hot or bright sunny day, as this will quickly lead to burning of the plant.
This month marks the five year anniversary of our opening of Thrive. We would like to take this opportunity to thank all of our Thrive family, which includes the inspiring patients we have met over the years, the amazing practitioners that we have been so fortunate to work with and our own families for the support they have shown us through this journey! We are thrilled to say that Thrive is “thriving” and continues to grow and evolve as we hoped it would.
To celebrate our “birthday”, we are having a Google review contest! If you think Thrive is a great place to get healthy and want to help other families get healthy too, please leave us a google review and WIN FREE PRIZES! All you have to do is show your support for Thrive by leaving a comment or star review telling Google what you think about our office. At the end of the month, we will enter you into a draw to WIN 2 movie passes or a gift card at Body Blitz.
Thank you to all of you for your dedication to thrive and to your own health goals. We look very forward to many more years serving you!
The Thrive Health Team
By Dr. Kristin Heins
I read an interesting article recently about beating the winter blues. I was then reminded the next day, when a boost of sunshine elevated my spirits in a noticeable way, that “winter blues” is a catch phrase for a spectrum of mood related changes that affect many of us in winter months. As a naturopath, I work with patients to physiologically support their neuroendocrine (the complex interplay between our brain and hormones) system. Now as a psychotherapy student under supervision, I look at the social and psychological implications of these mood changes. Both these options would be ideal for someone who is feeling that the quality of their life is being notably impacted by the change of season.
For others who may feel “winter blues” to a lesser extent – I have listed a few lifestyle ideas to help increase the pep in your step until our longer days and warmer temperatures fill our spirits once again.
- Brighten your environment: using a light box / SAD lamp for 30 minutes a day has shown to be highly affected in some studies on SAD ( a clinical diagnosis of seasonally related depressive symptoms). Sit close to Windows and draw open curtains when possible.
- Eat for Mood: speaking to a naturopath or nutritionist to help support mood through diet can be a great support. Simple carbohydrates like sugar can provide short term boosts but longer term patterns of mood instability. Alternatively increasing proteins and in particular tryptophan and tyrosine containing foods can help boost mood.
- Exercise: A 2005 study by Harvard university suggests fast walking 35 minutes daily 5 days a week to improve mild to moderate depressive symptoms. Exercising under brighter light may also improve general mental health and social functioning according to a preliminary study on exercise and mental health.
- Get Outside: Being outside and in nature when possible can help improve focus and lower stress levels. So add a layer and bundle up!
- Get Involved: Social isolation in cold winter months can add to poor sense of wellbeing. Make social arrangements or find volunteer or charity groups to be involved with as a way to boost spirits and outlook.
If you would like individualized support please email firstname.lastname@example.org or online at www.thrivehealth.ca
By Dr. Elisa Petricca
Contemporary Medical Acupuncture is a nerve stimulation technique, which involves the painless insertion of extra fine needles into specific areas of the body in order to regulate abnormal activity of the nervous system and to release certain substances in the brain, altering the body’s pain pathways.
Medical Acupuncture is a very low risk treatment intervention. However, as with any conservative approach to care, potential side effects and/or risks should be discussed with the patient prior to treatment.
How Does Medical Acupuncture Work?
- Normalizes the nervous system and alters pain sensation via stimulation of the central nervous system.
- Improves blood flow to local areas of pain as well as the rest of the body resulting in tissue repair and facilitation of the healing process.
- Reduce tension in the body by helping with the breakdown of excess fascia and tissue.
- Helps to calm the body and mind, assisting in overall well-being.
The duration of acupuncture treatments can vary from several seconds to 30 minutes. Acupuncture treatments involve the insertion of acupuncture needles into appropriate areas of the body. Once the needles are inserted and secure in the body, they may be stimulated manually or with electricity to enhance nerve stimulation.
Acupuncture has been shown as an effective treatment for many conditions. The World Health Organization (WHO) recognizes the use of acupuncture in the treatment of neurological and muscular disorders including:
- Neck and back pain
- Sports injuries (sprains, strains)
- Neuritis (inflammation of nerves)
- Facial pain
For more information or if you have any questions, feel free to contact the office and we will be happy to help you!
1. Canadian Contemporary Acupuncture Association, 2010-2016.
2. McMaster University Medical Contemporary Acupuncture Program, 2016.
- Social engagement
Accept there are things that you can’t change or control. Focus on the positives, consider forgiveness.
Self-care: Don’t postpone exercise, pleasurable activities, good sleep, or healthy eating because “you are too busy”; you are only giving away your anti-stress “free medication”.
Be social: time to follow the plan and not the mood! Stressful times are the right time to say “yes” to that coffee, that drink, that dinner with friends/family etc..
Be assertive: say what you need and want respectfully, don’t hold back. Also learn to say “no” to unnecessary commitments.
Take pauses, get into mindfulness practice! Meditation is the “new thing” for a reason. Download a meditation app to your smartphone. 5 minutes a day can make a big difference.
By Dr. Kristin Heins, ND
Dr. Maria Chaparro, Registered Psychologist in Supervised
Working as a Naturopathic Doctor, I view mental health as a natural and necessary part of holistic health care. With this philosophy I began, almost ten years ago, seeking to obtain a skill set to speak with patients about their emotions and mental health.
Now, many years later and in my fourth year of the full five year programme, I am able to see clients as part of the supervised practice portion of my training as a psychotherapist. Here is a little taste of the Gestalt approach to give a clearer understanding of what it is and how it may be helpful for you.
- What is The Gestalt Approach to Psychotherapy?
Gestalt focuses on meeting clients where they are at in the moment and providing support to their experience. At our core, humans are dynamic and adaptive beings always attempting survival. Gestalt refers to this as “creative adaptation”. Sometimes, however, the way we adapt isn’t helpful in all circumstances. We may experience feeling “stuck” or at an impasse. The therapy session is intended as a safe place to both identify these patterns of adjustment and explore alternate ways of adapting. This is an experiential form of psychotherapy, which may include using exercises to help foster new awareness, understanding and techniques for self support.
Please contact the clinic if you would like to learn more or determine if working together is the right fit for you.
Did you know that there are many different types of headaches? The most common types of headaches include:
- Tension-type headaches
- Cluster headaches
- Cervicogenic headaches
This post will focus on tension-type headaches, as they are one of the most common types of headaches suffered by adults. These headaches are often described as “band-like pressure” or “tightness around the head”.
Some common signs and symptoms associated with tension-type headaches include:
- Chronic fatigue
- Difficulty concentrating
- Difficulty falling asleep
- Mild sensitivity to light or sound
- General muscle aches and pain
What Causes Tension-type Headaches?
There are many factors that may contribute to the onset of tension-type headaches. How many of the following factors apply to you?
- Eye strain
- Cold/sinus infection
- Muscle tension around the head and neck
Most of these triggers are lifestyle factors, which we are able to modify on our own. However, chiropractic care has also been shown to be an effective approach to help battle these nasty headaches!
Research has shown that chiropractic adjustments are effective in reducing the intensity and frequency of tension-type headaches, as well as reducing the usage of over-the-counter medication.
If you are suffering from tension-type headaches, the following 5 steps can help:
- Manage your stress: One way to manage your stress is to plan ahead and organize your day.
- Relaxation Techniques: This may include deep breathing exercises, listening to music, or yoga.
- Diet and Exercise: Eating healthy and exercising often. Quitting smoking is also very important to help reduce the onset of headaches.
- Heat or Cold: The application of a heat or cold pack around the head may provide some relief.
- Chiropractic Care: Chiropractic treatment can assist with muscle tension and postural correction to help re-align the body for optimal functioning!
Boline PD, Kassak K, Bronfort G, Nelson C, Anderson AV. Spinal manipulation vs. amitriptyline for the treatment of chronic tension headache: a randomized clinical trial. J Manipulative Physiol Ther. 1995 Mar-Apr;18(3):148-54.
Fumal A, et al. Tension-type headache: Current research and clinical management. Lancet Neurology. 2008;7:70.
Pluta RM. JAMA patient page: Tension-type headache. Journal of the American Medical Association. 2011;306:450.
To read more about tension headaches, click on the link below.
As school starts back up, many families start to anticipate, or fear, cold and flu season. Yikes! Naturopathic treatment for colds and the flu can help reduce symptoms and shorten illness time; but, an even better approach for the fall is prevention. Take active steps to boost your family’s immunity and reduce exposure to the germs that get you and your little one(s) sick in the first place.
The body’s immune system works to ward off and kill germs that we are exposed to. Children are more vulnerable to sickness because they are still ‘growing’ an immune system…and because they touch everything!! In order for an immune system to function optimally, it requires adequate nutrients, proper rest and balanced exercise. While these principles may seem basic, they can be tricky to implement regularly in a busy household. Below are some specific strategies to help you maximize your children’s health. Apply them to yourself and double the benefits.
- Keep a routine bedtime that ensures your child stays well rested through the winter. White blood cells (the guys that fight germs) multiply most while we sleep.
- Enroll children in lessons or make time as a family to engage in activities through the fall and winter – be it swimming, skating, skiing or sledding.
- Increase protein, vitamin C and zinc in your family’s diet as they are all required for optimal immune system function.
- Reduce germ exposure through regular hand washing and proper nasal rinsing. Sound strange? If we breathe in germs and they grow and multiply, in part, in our nasal passages, cleaning them out regularly also flushes out the germs. Infant and child nasal rinsing products are easily available through health and drug stores and are best used in the evening