Community News
What is Diaphragmatic Breathing?

Diaphragmatic Breathing is all about breathing more with the diaphragm and less with upper chest or accessory muscles. This can be achieved through simple breathing exercises focusing on inhaling through the lower torso and abdomen to break the habit of overusing the upper chest and neck. Overuse of these accessory muscles often leads to long-term discomfort, neck pain and frequent headaches making it even harder to break the pain tension cycle. Breathing patterns are habitual. It is very apparent when clients practice meditation or yoga by the way they take their first breath on the table. Those who know how to breath effectively are often more ready to release muscle tension in their body making the work of a therapist more effective. Changing habits involve a degree of discipline and guidance. Guidance could be through Soma Yoga, Meditation or frequent visits with a health care practitioner that works well for your individual needs.

Tim Rhodes, RMT, www.courtenaymassagetherapy.com

Easing Chronic Lower Back Pain

A properly fitted back brace, by a certified orthotist, can go a long way in keeping you active. A back brace, like a corset, increases support to the spine and has an unloading effect on the intervertebral discs. Many people are concerned with becoming weak or dependent on the brace, but there is little evidence to support that claim. What’s more, many are in fact inactive due to their back pain, and by wearing a brace, they are able to be more active and thus increase their strength and fitness. There are now many design options available to ensure that comfort and function are achieved. The proper back brace in conjunction with a regular stretching regimen can be very beneficial in easing chronic back pain. Aaron Amar BSc.

CO(c) Certified Orthotist, www.mitchellpando.com

Prolozone for Whiplash

Whiplash syndrome describes a traumatic event of the neck, secondary to abrupt flexion and extension of the neck. The most common causes are due to motor vehicle accidents and sports injuries. Whiplash can cause damage to various parts of the neck including ligaments, facet joints, cervical vertebrae, cervical disc, nerves, and muscles. It is one of the most common causes of pain in the general population. The usual imaging, such as x-rays, CT, or MRI is unlikely to show evidence of injury, giving little insight into what is responsible for ongoing pain. Whiplash symptoms can include: Neck pain, muscle tightness, decreased range of movement, headaches, dizziness, blurred vision, tinnitus, fatigue, inability to focus. A relatively unknown but effective treatment for cervical spinal pain is Prolozone. Prolozone therapy works by addressing the cause of pain: ligament, tendon, and joint instability. Prolozone involves the injection of ozone to regenerate the ligaments and cartilage tissue in the areas that have become weak.

Dr. Ross Ralph Dr.TCM, R.Ac., DOMP, courtenayhealingcentre.ca

A Healthy Heart is a Happy Heart

Did you know that nine in ten Canadians have at least one risk factor for heart disease and stroke? Those odds can be daunting but keeping our individual risks low can be simple. In addition to being active, recommended preventative measures include eating higher fiber and nutrient rich foods with healthy fats. Diet changes don’t always mean eliminating choices, though, just making better ones; such as switching whole-wheat bread with whole-grain and seeds. Whole grains are naturally higher in fiber, as they include all parts of the grain, and seeds (like flax) while adding to the fiber content, often contain omega 3 fatty acids. It’s so simple that it doesn’t seem like much, but it’s a great step in the right direction. Almost 80% of premature heart disease and stroke can be prevented through healthy behaviors. What better time to get started, then during this month of the heart?

Cakebread Artisan Bakery, www.cakebread.ca

Proper Posture Prevents…

Poor posture is not considered an injury; however, it can both predispose one to injury or impair recovery from an injury. Correcting posture can help expedite recovery and prevent damages. Proper posture promotes the efficiency of movement and endurance. Poor posture can affect the position and function of our vital organs. A quick self-posture exam can be done by standing with your back to a wall, heels three inches from the wall. Place one hand behind your neck, with the back of your hand against the wall, and the other hand behind your lower back with the palm against the wall. If there is excessive space between your back and the wall, such that you can easily move your hands forward and back more than one inch, some correction in your posture may be necessary. Having a physiotherapist evaluate your posture, and provide instruction and education, is a wise investment in health management.

Doug Treloar, www.physiofirstclinic.ca

Orthopaedic Manual Therapy: What is it?

The profession of Physiotherapy or Physical Therapy has a number of specialized areas of practice. Orthopaedic Manual Therapy is one such specialized area. The International Federation of Orthopaedic Manipulative Physical Therapists (IFOMPT), which represents groups of Manipulative Physical Therapists around the world, defines this area as the management of nerves, muscles, and bones of the body, i.e. neuro-musculoskeletal conditions, using specific treatment approaches which include manual or manipulative techniques and therapeutic exercises. Scientific and clinical evidence and detailed physical examination of patients are used to arrive at a diagnosis and to develop a management plan to restore and improve the movement and function of these individuals. Orthopaedic manual therapists, in addition to their physiotherapy/physical therapy degree, also have extensive post-graduate education and training in this specialized area and have attained internationally recognized qualifications in manipulative therapy.

Paula Moreira, www.physio4u.net

Essential Oils for a Healthy Heart

This month is all about heart! But it isn’t all about hugs and kisses! In this very moment, the Heart and Stroke Foundation estimates that 600,000 people are living with heart failure. Modern medicine is working tirelessly to come up with solutions, but we can also look to natural remedies like essential oils to lead us on the road to better health. For example, Rosemary improves circulation and works to help strengthen blood capillaries. Marjoram helps lower blood pressure and Ginger may lower cholesterol and prevent blood from clotting. Ylang Ylang not only reduces anxiety and regulates heart rate, but also helps alleviate hypertension. Helichrysum (from the sunflower family) is somewhat of a natural blood thinner! So perhaps Mother Nature is the best Valentine of them all! Let this month inspire you to look after your heart and open yourself up to new ways of creating a healthy life; mind, body, HEART, and soul by incorporating essential oils into your daily health regime.

Sylvia Provenski, Young Living Essential Oils, www.canadianmoms.ca

Go Green!

Over the past year, more and more Manitobans are making the switch to renewable energy. With rising energy costs of 42% over a 9-year period and Hydro’s recently announced solar program, the appeal is higher than ever. Hydro incentives are making it easier to become an independent energy producer. Offering a rebate of $1 per watt installed and a loan with a low interest rate of 4.9% and up to $30k in financing. There are free assessments available to you so you can learn what it takes to go green today!

Lorena Mitchell, www.evolvegreen.ca

Begin Practicing Self-Compassion

If you were to hear your good friend being critical of herself for a mistake she made, what would you tell her? Most likely, you would tell her she was too hard on herself. You might also remind her of why she is a wonderful person. You would do this because you know people are not defined by one mistake, action, or imperfection. This is called compassion. And yet, while we often treat others compassionately, when it comes to ourselves, we do the exact opposite. We become our own worst critics and often set unrealistic expectations that we wouldn’t place on anyone else. Self-compassion requires a combination of self-kindness, awareness that many others have had similar experiences, and mindfulness in recognizing and accepting one’s negative emotions in a balanced way. Start small by choosing one of the three requirements to start with as you begin your self-compassion practice.

Brent Tocher, chooseauthenticity.ca

Product Spotlight: Venus Freeze™

As you get older, your body produces less collagen which leads to crow’s feet, laugh lines, and other signs of aging. Venus Freeze™ is a non-invasive anti-aging treatment that works to firm up sagging skin and diminish lines and wrinkles by using heat to boost collagen production. Venus Freeze is great for anti-aging procedures on the face, neck and chest. This helps to restore a more youthful, refreshed appearance. It is also great at diminishing cellulite, blasting fat, tightening and toning for larger areas such as the stomach, legs, buttocks, back and arms. Treatments are virtually painless, with many patients comparing it to a relaxing hot stone massage. You can return to your daily schedule immediately afterward. Treatments use radio frequency technology, which is proven safe and effective for all skin tones. Sessions usually last around 30 minutes, depending on the area being treated. Most treatment providers will recommend a series of 6-8 treatment sessions done weekly in order to see optimal results.

Tannis Ortynsky, www.rejuvenatezone.ca

The Mindful Valentine

Valentine’s Day.. a day for celebrating love (and chocolate). I often refer to mindful eating as a way of practicing self-care around food. Taking care of yourself by making conscious decisions that leave you feeling better after eating. Not worse. How do you show love for yourself around food? Write yourself a letter and count the ways you love thee or could love thee. “I eat sitting down. I pay attention to my first few bites. I chew thoroughly before my next bite. I eat anything without guilt. I ask myself if I’m hungry before I eat. I listen to my body to see how hungry I am before my first bite. When I eat too much, I just learn from it and move on. I eat for fuel, nourishment, and pleasure. Every day is a day for showing yourself love around food. Celebrate how you nourish your body and spirit.

Lisa Kehler, Off Your Plate Nutrition, www.offyourplatenutrition.ca