Drink Water For Healthy Living

By Dr. John A. Papa, DC, FCCPOR(C)

The average person’s body is composed of approximately 70% water.  The body's water supply is responsible for and involved in nearly every biological process.  Human beings can survive without food for thirty to forty days, but without water, we would not be able to live beyond three to five days!

 

Below are some interesting facts about the role of water in the human body and the health benefits of adequate water intake.

 

1.    Regulation of body functions.  Water is essential for respiration, digestion, nutrient absorption, and elimination of waste products and toxins from the body.  Water is also responsible for healthy circulation, and controlling body temperature through perspiration.

 

2.    Signs of dehydration.  If not enough water is consumed, toxins can build up in the body resulting in many negative side effects.  The consequences of inadequate water intake/dehydration may include:  muscle and joint pain, cramping, headaches, fatigue, digestive problems, inflammation, and poor functioning of many organs.

 

3.    Helpful for weight loss.  Water is a great fluid replacement for high calorie drinks such as alcohol and sodas/carbonated drinks.  Drinking water before meals can also help kickstart metabolism and act as an appetite suppressant.

 

4.    Support for the Musculoskeletal (MSK) system.  Water brings vital nutrients to muscle tissue to support performance and decrease the risk of cramps and strains.  Water also helps to protect our joints by providing lubrication and cushioning.

 

5.    Better productivity at work.  Your brain consists of 90% water.  Therefore, proper hydration helps you think better, be more alert and focused, and feel more energized.

 

6.    Look younger with healthier skin.  Your skin is the largest organ in the body.  Water helps to replenish skin tissues by improving circulation to skin cells, maintaining elasticity, and moisturizing from the inside out.

 

7.    Feel healthier.  Consuming plenty of water can help maintain proper immune functioning, and can prevent or improve symptoms of the common cold, flu, arthritis, kidney stones, constipation, and many other conditions.

 

How much water is enough?  This is not an easy question to answer and can be dependent on many factors.  A general rule of thumb to follow is to consume 0.5-1 litre of water daily for every 50 pounds of body weight.  Special consideration for greater water consumption must be taken into account for those who are engaged in vigorous activity or exercise, and during the warmer months when more water is lost through perspiration.  Additional considerations must be taken into account for those who consume caffeine, alcoholic beverages, and certain medications, as these substances can act as diuretics and actually drain your body of water.

 

Looking at the color of your urine is an easy way to determine whether or not you are consuming enough water.  As long as you are not taking riboflavin (vitamin B2), which fluoresces and turns your urine bright yellow (it is also in most multi-vitamins), then your urine should be a very light-coloured yellow.  If it is a deep yellow then you are likely not drinking enough water.

Proper hydration is key for optimal functioning.  For additional information on improving your health, visit our website at www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Fitness Tips for Recreational Athletes

By Dr. John A. Papa, DC, FCCPOR(C)

Physical activity is an important part of a healthy lifestyle.  Being active can help you maintain a healthy weight, reduce blood pressure, build strong bones, relieve stress, and maintain flexibility and good posture.  Included below are some tips to help you protect your body and prevent injury so that you can get the most from your favourite activity this summer season.

1.    Warm-up and cool-down both before and after your game.  Include gentle stretching and range of motion exercises, as well as a brisk walk or gentle jog to loosen the muscles and joints.

2.    Improve your performance by including flexibility and strengthening exercises as part of your training and practice routine.  Muscles act as important shock absorbers and help prevent strains and sprains of vulnerable regions such as the back and neck, along with the shoulder, elbow, wrist, hip, knee, and ankle joints.

3.    Nourish your body by staying hydrated.  Drink plenty of fluids before, during and after physical activity - even in colder weather.  Remember that once you are thirsty, you are already starting to dehydrate.  Dehydration affects your energy level and your physical functioning. 

4.    Prepare for the elements.  Avoid sunburn which is a result of overexposure to the sun’s UV radiation and can contribute to certain skin cancers, and a premature aging and wrinkling of the skin.  To protect from sun exposure, apply sunscreen and wear a wide-brim hat and light-colored clothing that covers your exposed skin.  Your eyes should also be protected with UV blocking sunglasses.  Outdoor activities and sports should be limited to the early morning or late afternoon when UV rays are not as strong.  Be cautious on cloudy days, as your skin is still susceptible to burn under these conditions.

5.   Learn the proper technique.  Learn the right technique for your sport from the beginning.  Using the wrong sport-specific technique can create incorrect muscle memory and can make it difficult to break bad habits.  Poor technique can also cause injury to your joints and muscles.

6.    Use the right equipment.  Make sure your equipment is the right fit, height and capacity for you to avoid a sport-related injury.  Recreational athletes should have their equipment professionally fitted and checked before starting out.

7.    Avoid over-training.  Too much.  Too fast.  Too soon. Over-training is one of the most common causes of recreational athletic injuries.  Take your time and work up to it slowly before pushing yourself too hard. Remember – rest is as important as training.  Take a training break and give your body a chance to recover.

In the event that you suffer a muscle or joint injury that does not subside, you should contact a licensed health professional.  For more information, visit www.nhwc.ca.  The author credits the Canadian Chiropractic Association (CCA) in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Protect Your Body During The Summer Season

By:  Dr. John A. Papa, DC, FCCPOC(C)

The summer season is upon us, which for many individuals, means spending time outdoors and becoming more physically active.  Whether you’re an aspiring athlete, a serious nature lover, or someone who enjoys fun in the sun, there are special precautions that need to be taken to protect your body during the summer season.

1.    Drink plenty of water: The body’s water supply is responsible for many important functions such as digestion, controlling body temperature, and protecting our joints by providing lubrication and cushioning.  In warmer temperatures, we lose more water from the body through increased perspiration.  The consequences of inadequate water intake/dehydration may include: headaches, fatigue, digestive problems, joint pain, muscle pain and cramping.  Therefore, special care should be taken to replenish fluids lost during the summer season.  Limit diuretics such as caffeinated and alcoholic beverages which actually drain the body of water.

2.    Get just enough sun:  Appropriate sun exposure can provide many health benefits associated with the natural production of Vitamin D.  Avoid sunburn which is a result of overexposure to the sun’s UV radiation and can contribute to certain skin cancers, and a premature aging and wrinkling of the skin.  To protect yourself, apply sunscreen regularly, wear a wide-brim hat and light-colored clothing that covers your exposed skin.  Your eyes should also be protected with UV blocking sunglasses.  Outdoor activities and sports should be limited to the early morning or late afternoon when UV rays are not as strong.  Be cautious on cloudy days, as your skin is still susceptible to burn under these conditions.

 

3.   Think safety first:  Water sports and other outdoor activities should always be performed with safety in mind.  This means wearing a life jacket in deeper water or if you are not a strong swimmer.  Parents should always keep a watchful eye on young children around water.  Diving into shallow or unknown waters should never be performed to eliminate the chance of serious spinal injury.  Running on pool decks may result in serious slip and fall injuries.  When bicycling or in-line skating, be sure to wear bright reflective clothing and protective headgear.  Wearing appropriate footwear for the activities you are performing will give you balance, support, and protection.

4.    Prepare your body for activity and exercise:  There are many activities made more enjoyable during the summer season such as gardening, walking, running, swimming, canoeing, bicycling, and golfing to name a few.  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation with a proper warm-up.  If you have been inactive for a period of time, gradually ease into activity and take it slow.

Following the above rules and safety tips can go a long way in protecting your body during the summer season.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Ice Therapy For Muscle & Joint Injuries

By Dr. John A. Papa, DC, FCCPOR(C)

Ice therapy is an effective self-care treatment strategy for muscle and joint injuries.  It is commonly used for acute injuries (within the first 72 hours), but can also be very helpful in managing flare-ups of chronic problems, and as a preventative measure following activities or exercise.

 

Ice therapy reduces the amount of swelling and inflammation at the injury site and also acts as an anesthetic to provide pain relief.  Icing as soon as possible after an injury will help with speeding up recovery time, and minimize the chances of secondary problems such as muscle spasm and joint irritation.

 

Below are some helpful  tips that should be followed when using ice therapy:

 

·        Crushed ice and ice cubes are ideal sources of ice because they easily mold around an injury site and can stay cold for long periods of time.  Commercial ice/gel packs and frozen vegetable bags are good secondary choices when crushed ice or cubes are not available.

·        Use compression when applying ice to an injury site.  Compression is most easily achieved with an elastic tensor bandage to add support and slow swelling.  The principles of elevating and resting the injured site should also be followed during initial injury management.

·        Ideal ice application time is 10 to 20 minutes.  There should also be a period of 10 to 20 minutes or more where there is no ice application before icing is done again so that skin temperature can return to normal.  This cycle can be repeated as often as necessary within the first 24 to 72 hours after injury or activity.

 

Below are some precautions that should be followed with ice therapy:

 

·        Ice should never be applied directly over the skin for a prolonged period of time as this can damage skin tissue.  A wet towel can safely be used as a barrier between the ice and skin and acts as an excellent conductor of cold.

·        Ice should never be applied on blisters, open cuts or sores.

·        Ice should not be applied before exercise or activity as this impairs your body’s ability to detect proper joint and muscle function, making one more susceptible to further injury.

·        Ice therapy should not exceed the treatment time recommended as prolonged exposure can reverse the positive effects of ice and can lead to possible frostbite.

·        Special care must be taken when icing the elbow, wrist, knee, or foot as superficial nerves in these areas can become irritated or damaged with prolonged icing.

·        People hypersensitive or allergic to cold and those who have a circulation problem should avoid ice.

 

If you have a muscle and joint injury that is not resolving, a qualified health professional can determine the cause of your pain and prescribe appropriate therapy and rehabilitation strategies specifically for your circumstance.  For more information, visit www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Are You Putting Your Best Foot Foward?

By Dr. John A. Papa, DC, FCCPOR(C)

Much like tires on a car give a vehicle a foundation of support for stability and performance, our feet function to do the same for us. When tires get old and worn, and don’t offer the same support and stability that they once did, we simply replace them. Unfortunately we cannot replace our feet! Our only option is to give them the correct mechanical support so that they can continue to function as they were intended to. Learn more about how important your feet are for structural health and how custom orthotic therapy can alleviate many problems caused by faulty foot mechanics.

The feet are an individual’s contact points with the ground, so how they support the rest of the body is critical. Our feet have nearly 100 individual working parts, which all have to function together when we stand, walk, run and jump to provide proper stability and balance. When a small problem develops in our feet, the subtle changes in the way we walk can cause a chain reaction of adjustments in our posture and walking mechanics. These changes can put stress on joints in our feet, and higher up in the body, and can lead to more serious problems.

Custom orthotic therapy allows one to correct faulty foot mechanics by normalizing motion and offering shock absorption. Orthotics are mechanical aids that fit into your shoes as comfortably as an insole – and they have the advantage of having been custom made from precise imprints of your feet. Orthotics work on your feet much like glasses work on your eyes – they decrease stress and strain on your body by bringing your feet into proper alignment. This helps rebalance your feet and reduces pain and discomfort by enhancing your body’s natural movements. Some individuals may experience obvious symptoms of faulty foot mechanics which may include but are not limited to: localized foot pain, bunions or hammer toes, arch or heel pain, leg, ankle, hip, and knee pain, and back pain. Others may not have obvious symptoms of faulty foot mechanics but may still benefit from orthotic therapy to prevent long-term problems. This may include individuals who spend a good portion of the day standing or walking on hard surfaces, individuals with a family history of foot related problems, and individuals who participate in sports such as tennis, golf, basketball, volleyball, or running on a regular basis. Faulty foot mechanics arise for different reasons ranging from genetic predisposition, to the normal aging process where ligaments, muscles and joints fail to support our bodies like they once did.

Heel spurs and plantar fasciitis are a very common cause of heel pain. These problems usually occur in pronated feet (feet that roll inward). Pronation forces the heel to strike the ground abnormally, and places abnormal stress on the heel and plantar fascia (the soft tissue at the bottom of the foot), resulting in pain that will become progressively worse. A custom made orthotic is constructed to allow the heel to strike the ground in the correct manner by minimizing pronation, cushioning the heel, and supporting the arch. This is just one example of how custom orthotics function to normalize faulty mechanics and foot function. Custom orthotics can also help with other painful conditions such as foot pain caused by bunions or hammer toes, shin splints, knee pain, hip pain, and low back pain. Many athletes find custom orthotics helpful for increasing athletic efficiency, and protecting the heel, arch, and forefoot from the unnatural and increased stresses that sporting activities produce. Older individuals who have experienced the effects of aging on the body may find that custom orthotics can keep the foot from turning and twisting while walking, making each step secure and pain free. In diabetics, pressure sores and chronic painful areas are best treated with supportive custom made orthotics featuring modern materials that can eliminate pain, shield and protect painful areas, and decrease the chance of ulcerations occurring.

Prescribing and dispensing custom foot orthotics for an individual is usually a three-step process. The first step is a history and physical examination, which gathers information about occupational, recreational or sporting activities. Pain symptoms are investigated through a physical exam involving muscular assessment and range of motion. A postural exam is also performed to assess overall alignment. Computer analysis can help identify what your feet are doing at every part of the walking cycle, and give additional information about the mechanical functioning of your feet. Foam impressions or plaster casts of your feet allow for specific imprints of your feet to be sent to the orthotic lab, detailing information about your arch and heel specifications. A comprehensive and systematic approach to custom orthotic therapy yields excellent results and high consumer satisfaction.

While simple, commercially made devices such as heel cushions, or shock absorbing insoles for shoes can be purchased over-the-counter in drug stores or other retail establishments, they are made for the general public and may not be addressing the specific needs of your feet. The most effective orthotics are custom-designed devices specifically crafted to meet the needs of the particular individual. Mechanical dysfunction in our feet has the ability to put undue stress on other parts of the body, predisposing us to wear and tear and injury. Do not forget that the proper functioning of your feet is paramount in ensuring structural health, and that correction and prevention is key in ensuring that you are indeed putting your best foot forward!

This article is a basic summary for educational purposes only. It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Preparing Your Body For Golf Season

By:  Dr. John A. Papa, DC

 

Warmer weather signals the start of summer and golfers can’t wait to get on the course to start their season.  Good preparation can go a long way in helping to avoid and/or minimize the chances of suffering a muscle or joint injury while playing golf.  Included below are some tips to improve your game and prevent the pain!

1.    Prepare physically by including flexibility and strengthening exercises as part of your training and practice routine.  Muscles act as important shock absorbers and help prevent strains and sprains of vulnerable regions such as the back, along with the shoulder, elbow, wrist, hip, and knee joints.

2.    Warm-up and cool-down both before and after your game.  Include gentle stretching and range of motion exercises, as well as a brisk walk or gentle jog to loosen the muscles and joints.

3.    Nourish your body by staying hydrated.  Drink plenty of fluids before, during and after your game and steer clear of caffeine and alcohol as they further dehydrate you.  Dehydration affects your energy level and your physical functioning.  Consider bringing nutritious snacks to help maintain your blood sugar levels during play.

 

4.    Use a wheeled golf cart for carrying heavy clubs.  Alternate every hole by pushing or pulling your golf cart to help prevent cumulative strain on your body.  If you must carry your golf bag, use both shoulders straps.  This will spread the weight across a greater area.  If there is only one strap, alternate sides frequently.  If you find that your bag is getting too heavy, put it down and take a break.

5.    Prepare for the elements.  Golf requires long periods of standing.  Choose a golf shoe that fits comfortably while providing adequate support.  This may help prevent knee, hip, and lower back pain.  To protect from sun exposure, apply sunscreen and wear a wide-brim hat.  Wear loose and comfortable clothing.  Know your physical limits.  Playing too much too soon is one of the most common causes of golf injuries, so build your tolerance and pace yourself.

 

6.    Whether it is your golf clubs or your golf swing, golf can be a very technical sport.  Ensure that your clubs are  the right height and grip.  Select irons with large heads and graphite shafts to lessen vibration.  Adopting a golf swing based on your physical and biomechanical capacity is important.  Take lessons to learn the correct swing technique and avoid unnecessary injuries.  A golf professional can help you with club selection and technique.

In the event that you suffer a muscle or joint injury while golfing that does not subside, you should contact a licensed health professional.  For more information, visit www.nhwc.ca.  The author credits the Canadian Chiropractic Association (CCA) in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Safe Gardening Tips To Prevent Injury

By:  Dr. John A. Papa, DC, FCCPOR(C)

Spring is upon us and so is the arrival of the gardening season.  Raking, lifting, digging, and planting can be strenuous activities.  Below are some simple rules and precautions that can be followed to help avoid and prevent injury during the gardening season.

  

1.    Warm up:  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Climbing stairs, marching on the spot, or going for a quick walk around the block can serve as excellent warm ups in five to ten minutes.  Follow this with some gentle stretch exercises such as knee to chest, forearm and wrist stretches.

 

2.    Use the right tools:  Make sure you select the correct tool for the task to be performed.  Always make sure that tools are a comfortable weight and size for you.  There are many ergonomically designed tools, which are lightweight with long padded handles and spring action mechanisms that can reduce strain and effort.

 

3.    Proper lifting means bend the knees, keep the back straight and brace!  Use your leg and arm muscles to do the lifting while keeping your back straight.  Maintaining the natural and neutral curves of your back is important, as this is its strongest and most secure position.  Contracting and bracing your abdominal muscles during lifting improves spinal stability and decreases the chance of injury.  Avoid twisting and turning by positioning yourself accordingly.  Be sure to lift slowly and smoothly with the load close to your body and do not jerk with your lifts.

 

4.    Alternate activities and change positions:  Once you begin, take turns alternating between heavy chores such as digging, and lighter less physically demanding tasks such as planting, every 10 to 15 minutes.  Avoid prolonged working postures.  Changing hands frequently when you rake, hoe or dig prevents muscle strain and joint stress on one side of the body.

  

5.    Preparing for the elements and pacing:  Select comfortable, thick-soled, protective shoes that support your arches to reduce back pain and aching muscles.  To protect from sun exposure, apply sunscreen, wear a wide-brim hat and drink plenty of water.  Wear loose and comfortable clothing. Know your physical limits. Stop gardening immediately if you feel chest pain or persistent back or joint pain.

  

In the event that you suffer a back, neck, or joint injury while gardening that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of muscle and joint pain.  For more information, visit www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.