Community News
Tight Hamstrings?

Tight hamstrings require regular stretching. But what is the best way to do this? Should I point my feet or bend my feet when I stretch my hamstring muscles? Either way is correct, depending on what you want to accomplish. A traditional sports stretch typically isolates the muscle and stretches it. When stretching the hamstring this way you would point your toes (like a ballerina) to elongate or relax your hamstring muscles. But in daily living activities the hamstrings do not operate in isolation. The hamstrings are often stretched with a series of soft tissues stretching from the back of the neck and along the back of the body and legs to the feet. To increase the ease of these functional activities (like getting into your car or even regular walking) when you stretch your hamstrings, you should flex your feet, as in point them up. Remember regular stretching helps to prevent injury!

Doug Christie
www.dougchristiephysiotherapy.com

Medication Timing

It is important to understand clearly when to take medications and how to take them. Some prescriptions have to be taken on an empty stomach while others are taken with food – check with your pharmacist to ensure you know what that means (how long before or after a meal do I have to wait). This helps with the appropriate absorption of the medication. Some medications should not be taken with other drugs as this can lead to reduced effectiveness. Timing of medications is also important in terms of when to take them – morning vs nighttime – to alleviate side effects. As well, it is key to follow the instructions on the number of times per day to take the medication. When receiving a new prescription, ask your pharmacist to fully explain the medication so you have a clear understanding of it. A full medication review of all your prescription drugs and over the counter products can further help you see how they work together.

Care At Home Pharmacy
www.careathomepharmacy.ca

Go DEET-Free With Essential Oils

It’s no secret that Manitoba is a mosquito haven. Quite frankly, our mosquitos can rival some small birds! While a lot of you still use traditional (and toxic) bug repellents, many of us want to know our alternatives. Lemon eucalyptus oil could be a much safer and more natural weapon against these little monsters. So what’s so bad about DEET, you ask? DEET toxicity can be blamed for skin irritations, rashes, lethargy, headaches, tremors, involuntary movements, seizures and convulsions. When applied to the skin a certain percentage of DEET is absorbed into the bloodstream. And the toxicity of the chemical goes up when it’s combined with isopropyl alcohol or freon, both of which are common ingredients in commercial bug repellents. In fact, DEET products are required to carry several child safety warnings. Studies have confirmed that lemon eucalyptus oil can be as effective as DEET in repelling mosquitoes. Other essential oils that mosquitos loathe are: catnip oil, neem and citronella!

Protect Your Pet from Lyme Disease

Lyme disease is an endemic in Manitoba for people and pets alike. The disease is spread by black-legged ticks, or commonly called deer ticks. When a deer tick infects a dog, there are common symptoms to look out for. One is lameness due to inflammation of the joints. There may also be a lack of appetite, stiff gait, sensitivity to touch and difficulty breathing. More serious complications include damage to the kidneys and heart or nervous system. Avoid allowing your dog to roam in tick-infested environments where Lyme disease is common. These ticks are found in grassy, wooded areas of Southern Manitoba. Check your dog’s coat and skin daily and remove ticks by hand. Remember, deer ticks are TINY! They are often very hard to find. Pet stores and Veterinary clinics have tick-removing tools and knowledgeable staff to show you exactly how it’s done. Your veterinarian can also recommend a Lyme vaccination as well as a variety of products that repel and kill ticks.

Lisa Tustin, Professional Pet Services
www.facebook.com/propetservices1

How to Choose a Safe Sunscreen

Summer at last! Days get longer and temps get hotter! While we all love the sun, it’s time to be mindful of the damage it could do. When choosing a sunscreen, go for the “broad spectrum” protection. Sunscreens with this label protect against both UVA and UVB rays. Make sure your sunscreen has a sun protection factor of 30 or higher. The SPF number is the level of protection the sunscreen provides against harmful rays. Higher SPF numbers do mean more protection, but the higher you go, the smaller the difference becomes. For example, a bottle labeled SPF 85 has no better protection than a bottle of SPF 50. Always be wary of dangerous ingredients in your sunscreen. These include parabens, phthalates, propylene glycol, and sodium laurel sulphates. Retinyl palminate, a form of vitamin A, has been linked to skin tumours and lesions on sun-exposed skin. Also, use creams not sprays or powders, as creams offer more sun protection without the nanoparticles.

Clean Eating: Vanilla Chia Breakfast Pudding

Ingredients:
2 cups unsweetened almond milk
1/2 cup chia seeds
1/2 teaspoon vanilla extract
1-2 tablespoons pure maple syrup or raw honey
Seasonal fruit for topping, Almonds or other nuts for topping.

Directions:
Combine almond milk, chia seeds, vanilla and sweetener in a bowl. Mix well until combined and the mixture begins to thicken. Store covered in the refrigerator overnight or for at least an hour (the longer the better)! Stir well before serving and add a bit of water to the pudding if it becomes too thick. Top with fresh fruit and nuts of your choice. (Yields 2 servings)

Book Club: Aim True by Kathryn Budig

Love Your Body, Eat Without Fear, Nourish Your Spirit, Discover True Balance! Yogi and motivational speaker Kathryn Budig is known for her ability to encourage others to set their intentions and goals, no matter how lofty, and work toward them while staying true to themselves. Whether your goal is to love who you are right now, reshape the way you view food, develop a meditation practice, or discover new ways to embrace the great balancing act that is life, this holistic approach to yoga, diet, and mindfulness has something for you. Filled with vibrant photographs and whimsical illustrations, this guide is as beautiful as it is life-changing. Available at a book store near you!

www.kathrynbudig.com

Shoulder Pain Prevention

Have you ever had shoulder pain? Did you know that the shoulder is the second most pain-affected joint in the body? Some common predisposing factors are age, gender, work conditions and repetitive postures/activities that compromise the rotator cuff tendons/muscles. Some of these factors we can’t change, but many can be modified. The shoulder can be physically readied with proper stretches and strengthening exercise as a prevention tactic. Here are a few things you can do to avoid being a shoulder statistic: Stretch your pecs. Tight chest muscles encourage a round shoulder posture and that compromises the rotator cuff tendons. Stand on a small step stool to reduce overhead reaching. Optimize your computer work station. Do not sleep with your elbow tucked under your head. Play a variety of sports so your body is not subject to the same challenge over and over. Prevention is always a better option than treatment!

Doug Christie, Doug Christie Physiotherapy and Associates

www.dougchristiephysiotherapy.com

In Season: Apples and Oranges

Both fruits have been shown to reduce the risk of stroke. Researchers estimate that if every adult over age 50 ate an apple a day, there would be 8,500 fewer strokes and heart attacks every year. One medium apple has 95 calories and 4 grams of fiber. Half the vitamin C content is in the skin, so don’t peel it! And yes, an apple a day keeps the doctor away because its vitamin C may boost the body’s resistance to germs and viruses. One medium orange has 60 calories and 3 grams of fiber. It supplies 120% of your daily-recommended intake of vitamin C. While you’ll probably want to peel it before eating, you can add the orange layer of the peel (zest) minus the white part, to stews, roast poultry, or yogurt for a rich, citrusy taste and a dose of phenolic acids, powerful antioxidants also found in apples.

www.curves.com

Benefits of Chlorogenic Acid

Chlorogenic Acid is the main active ingredient in the Green Coffee Bean. It is a powerful thermogenic fat burner and has been found to aid in weight loss and help slow down the body’s absorption of fat from our regular food intake. It increases metabolism which also helps in the weight loss process. It holds promise in many aspects of health and cognition similar to bioflavonoids and shares some effects similar to caffeine, but less potent. Studies show that Chlorogenic Acid may also decrease the absorption of dietary carbohydrate, as well as provide anti-oxidant and anti-inflammatory benefits. This may have benefits for people who are at high risk of diabetes and heart disease. It also helps regulate the flow of bile from the liver thereby reducing liver cancer and cirrhosis of the liver. The Healthiest Coffee on the Planet!

Marc Quesnel

www.experiencevalentus.com/healthyweight

Senior Safety Checklist

Are all throw rugs and scatter mats secured in place to keep them from slipping? Yes_ No_
Do you have a first aid kit and know where it is? Yes_ No_
Do the steps of your stairs have a non-skid surface? Yes_ No_
Are there solid handrails on both sides of the stairway? Yes_ No_
Do you remove your reading glasses when using the stairs? Yes_ No_
Are heavy items on lower shelves or in bottom cupboards? Yes_ No_
Do you use a ladder or a stable step stool (with a safety rail) for reaching high places? Yes_ No_
Are all chemicals, such as bleach, cleaners and paint thinners, clearly identified? Yes_ No_
Are flammable materials stored as indicated by the directions on the label and away from sources of heat and flame? Yes_ No_
Do you keep night lights or other sources of light on in case you get up in the middle of the night? Yes_ No_

Life Assure

www.lifeassure.com