oakville massage newsletter

 
 

In This Issue:

It’s Time to Get Physical!?
When to Use Hot and Cold Therapy
Bioidentical Progesterone

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Health & Wellness: Shop In-Store or Online!

November 2015

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Exciting changes for Naturopathic Doctors in Ontario

This July, legislative changes occured that allow naturopathic doctors
(who pass an additional board exam) to prescribe bioidentical hormone
replacement creams and natural thyroid replacement medication.

Dr. Samantha is now able to prescribe! Click here to read more on
bioidentical progesterone in her most recent article below.

For more informatrion on Naturopathic services, click here.

readers choice awards

 

It’s Time to Get Physical!?

Dr. Shima Shahidy, (Hon) B.Sc., DC
Doctor of Chiropractic
Acupuncture & Graston Technique Provider

dr shima shahidyI frequently suggest to my patients that they try to be more physically active, but what does that actually mean? Often people do not know where to start or what amount of exercise is necessary for health benefits. The Centres for Disease Control and Prevention (CDC) have some recommendations to help kick start your physical activity. The recommendations outlined in this article focus on adults 18-64 years of age. Keep in mind, you should consult your health care providers before you start a new exercise program. Also, if you have had an injury or are suffering from aches or pains, it is important to address those concerns as some exercises may be unsafe. Your chiropractor can help you determine which exercises are best suited for your individual needs.

Take a look at the chart below. If you are choosing moderate intensity aerobic activity, the recommended amount per week is two hours and thirty minutes, which may sound like a lot of time, but you can do as little as ten minutes at a time whenever you get a chance. As Dr. Mike Evans so wonderfully illustrates in his famous videos, if you do nothing else, try to walk thirty minutes a day. Daily walks are practical and help address many different health concerns. Check out his video by clicking here, or watch below.

There are many other activities that you can do for aerobic exercise such as swimming, biking, taking the stairs whenever possible, walking from the train station to your house, walking to the grocery store and back, dancing, snowshoeing, skating, cross country or downhill skiing, and playing tennis, badminton, squash, or basketball. The options are endless, you just need to move! The weather may feel like a barrier to outdoor activities during the winter, but there is no such thing as bad weather, just bad clothing!

As seen in the chart below, strength training is also an important component of physical activity. This activity does not need to be intimidating and can include a variety of simple activities such as push ups against the floor or wall, planks, squats while hugging or wearing your baby, using weights or resistance bands, heavy gardening, shovelling, or rowing.

When you start a new routine of physical activity, the most important thing is to find something you enjoy and are likely to do with consistency. For more details on what constitutes aerobic exercise and strength training and how to jumpstart your own lifestyle change, check out the following website and see your chiropractor for help developing an individual plan: www.cdc.gov/physicalactivity/basics/adults/index.htm

For Important Health Benefits

How Long?

What kind of exercise?

How often?

2 hours and 30 minutes

 

 

 

 

 Duration varies with activity

 

 

Moderate intensity aerobic activity (i.e. brisk walking)

 

AND

 

Muscle strengthening activities that work on all major muscle groups (legs, hips, back, abdomen, chest, arms)

Every week

 

 

 

 

 2 or more days a week

 

OR

 

 

1 hour and 15 minutes

 

 

 

 

 Duration varies with activity

 

Vigorous intensity aerobic exercise (i.e. jogging or running)

 

AND

 

Muscle strengthening activities that work on all major muscle groups (legs, hips, back, abdomen, chest, arms)

 

Every week

 

 

 

 

 2 or more days a week

 

For Even Greater Health Benefits

How Long?

What kind of exercise?

How often?

5 hours

 

 

 

 

 Duration varies with activity

 

 

Moderate intensity aerobic activity (i.e. brisk walking)

 

AND

 

Muscle strengthening activities that work on all major muscle groups (legs, hips, back, abdomen, chest, arms)

Every week

 

 

 

 

 2 or more days a week

 

OR

 

 

2 hours and 30 minutes

 

 

 

 

 Duration varies with activity

 

Vigorous intensity aerobic exercise (i.e. jogging or running)

 

AND

 

Muscle strengthening activities that work on all major muscle groups (legs, hips, back, abdomen, chest, arms)

 

Every week

 

 

 

 

 2 or more days a week

 

 

Please call us at 905.465.4595 for more information and to book your appointment.

For pricing information please click here.

 


 

When to Use Hot and Cold Therapy

Steve Denyer, RMT
Registered Massage Therapist

Steve Denyer RMTRegistered Massage Therapists decide on the application of hydrotherapy during a massage and also determine the type of home care required after a treatment.

Heat and cold are the two most common types of noninvasive and non-addictive pain-relief therapies for muscle and joint pain. The choice between the two therapies depends on whether the pain is new or recurring.

In general, a new injury will cause inflammation and possibly swelling. Ice will decrease the blood flow to the injury, thereby decreasing inflammation and swelling. Reoccurring pain can be treated with heat, which brings blood to the area and promotes healing.

The following information can help you learn when and how to use temperature-related therapies.

Heat Therapy

What does heat therapy do?
Heat opens up blood vessels, which increases blood flow and supplies oxygen and nutrients to reduce pain in joints and relax sore muscles, ligaments, and tendons. The warmth also decreases muscle spasms and can increase range of motion. Applying superficial heat to your body can improve the flexibility of tendons and ligaments, reduce muscle spasms, and alleviate pain.

How is it applied?
Sources of heat can supply either dry or moist warmth. Dry heat sources may dry the skin. Moist heat may penetrate better. Heat can be applied by an electric or microwavable heating pad, hot water bottle, gel packs, or hot water baths. My preferred suggestion is an Epsom salt bath as it has healing properties with magnesium as the main source. Epsom salt baths can dehydrate you, so drink plenty of water after and limit the bath to no more than 20 minutes. The heat should be warm, not too hot, and should be maintained at a consistent temperature, if possible. Ask your doctor or massage therapist which heat source would be best for you.

When do you use it?
Apply heat if you have stiff joints or chronic muscle and joint pain.

How can I use it safely?

  • Don’t apply it directly to skin. Instead, wrap the hot device in a thin towel.
  • Don’t apply heat for longer than 20 minutes, unless your doctor or massage therapist recommends longer.
  • Don’t use heat if there’s swelling. Use cold first, then heat.
  • Don’t use heat if you have poor circulation or diabetes.
  • Don’t use heat on an open wound or stitches.
  • Don’t lie down on a heating pad – you could fall asleep and burn your skin.

Cold Therapy

What does cold therapy do?
Cold slows down blood flow to an injury, thereby reducing pain and swelling. Cold therapy slows circulation, reducing inflammation, muscle spasm, and pain. It should be used if the area is swollen or bruised.

How is it applied?
Cold is applied by an ice or gel pack.

When do you use it?
Any cold treatment should be used for 24 to 48 hours after an injury. Cold therapy is good for sprains, strains, bumps, and bruises that may occur in sports or lifting. Apply cold packs or ice bags to injured areas for no more than 20 minutes at a time. Remove the cold for 10 minutes before applying it again.

How can I use it safely?
Don’t apply it for longer than 20 minutes. Also, wrap ice or ice packs in a thin towel before applying.

The general rule of thumb is that in an acute (newer) injury, use ice to reduce inflammation and to numb the pain receptors. I prefer using heat myself, as I believe that inflammation is a good thing and the body’s innate response to healing itself. Both heat and cold have their time and place as the more appropriate application, depending on the symptoms presented and timing of the injury.

If you have any questions, ask your massage therapist which application is best for you.

 

Please call us at 905.465.4595 for more information and to book your appointment.

For pricing information please click here.

 


 

Bioidentical Progesterone

Dr. Samantha Ristimaki, BSc, ND
Doctor of Naturopathic Medicine
Acupuncture & Traditional Chinese Medicine

dr ristimakiAre you feeling tired? Lost your libido? Difficulty losing weight? Does PMS leave you feeling moody, sad and craving chocolate? Are you experiencing heavy bleeding?

Many women simply accept symptoms of menstrual issues, believing they are normal; however, you do not need to put up with experiences of depression, headache, breast tenderness, food cravings, exhaustion, heavy bleeding or pain. These signs indicate that your hormones are out of balance. Even symptoms such as low libido, fatigue, and inability to lose weight can be tied back to imbalances in estrogen and progesterone.

Women produce both estrogen and progesterone. Estrogen is a powerful stimulant in the body and progesterone opposes its action. Without enough progesterone, estrogen becomes dominant and wreaks havoc in the body. Progesterone also serves as a building block for hormones, including those that balance your blood sugar, those that help you better deal with stress, as well as estrogen.

If progesterone is suspected to be out of balance, a small amount of bioidentical progesterone cream can help to restore hormone balance. It is applied topically once or twice a day throughout the second half of the menstrual cycle. It may also be used continuously to treat heavy bleeding.

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If you suspect that your progesterone may be out of balance, you can book an appointment with our Naturopath, Dr. Samantha Ristimaki, to discuss testing your hormone levels.

 

Please call us at 905.465.4595 for more information and to book your appointment.

For pricing information please click here.

 


 

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