Polycystic Ovarian Syndrome (PCOS)

Polycystic Ovarian Syndrome, or PCOS, is a very common condition that women and people with ovaries can experience.

It often shows up as delayed periods, oily skin, acne, unwanted hair growth, difficulty with blood sugar regulation, and difficulty losing weight.

It can also be a cause of having difficulty trying to conceive.

If you think you may have PCOS, make sure you talk to someone on your health team to get assessed.

Lab testing that is important for PCOS includes checking your level of the following:

• Blood sugar
• Insulin level
• Iron
• Vitamin D
• Cholesterol
• Testosterone

All of these lab values are important to monitor in someone who has PCOS. They can help with short term symptom management, and long term prevention of other health concerns.

Nutrition and lifestyle changes are extremely important in PCOS to help manage symptoms and prevent long term health consequences from arising (diabetes).

Regular exercise is important to help with weight management, blood sugar regulation, and regular menstrual cycles.

Reducing high starch foods, sugary foods, and processed foods, while increasing protein can have a big impact on PCOS and blood sugar.

Supplements are very important in addition to nutrition and lifestyle changes in PCOS.

N-Acetyl Cysteine can improve ovulation and help restore regular menstrual cycles.

Inositol can help to improve insulin levels and reduce blood sugar.

Spearmint can help to reduce testosterone.

Talk to your naturopathic doctor to learn if these might be right for you.

 

This article is presented by Dr. Laura Hoffmann, Naturopathic Doctor (ND).

For more information, or to schedule an appointment, contact our office at:

519-662-4441

www.nhwc.ca

 

#PCOS #PolycysticOvarianSyndrome #naturopathicmedicine

Welcome Ali Dings, Physiotherapist!

Welcome Ali Dings, PT to our team!

Ali is now accepting bookings for Physiotherapy.

**She will also be offering SATURDAY appointments starting in October!

New patients welcome!

519-662-4441

nhwc.ca

ALI DINGS, PT

Registered Physiotherapist (MSc PT, BSc Kin)

Ali graduated from the University of Waterloo with a Bachelor of Science Honours Kinesiology Degree then went on to work as a Registered Kinesiologist for four years. Passionate about the Physiotherapy profession, Ali went on to pursue her Master’s Degree in Physical Therapy at the University of Western Ontario. She is certified in Acupuncture and Dry Needling techniques and has multiple Advanced Manual Therapy certifications. To provide the best care Ali uses a combination of manual therapy, exercise, education and acupuncture/modalities, ensuring she identifies the root of the problem to better treat the condition at hand as well as prevent future issues. She takes a client-centered approach to create individualized treatment plans and takes the time to make sure her clients fully understand their diagnosis and how they can work with her to find a solution.

Ali takes pride in offering a comfortable, clean and cheerful environment at the New Hamburg Wellness Centre to provide a lasting positive impression for her clients. With her deep understanding of musculoskeletal anatomy and biomechanics, she is adept at addressing a wide range of orthopaedic conditions including spinal pain, joint pain, sports injuries, arthritic conditions, pre and post surgical rehab and preventative care. She also has extensive experience treating pre/post surgical knee and hip replacements.

While growing up in Belleville Ali was a National level Power Tumbling athlete, competing for Team Canada for 6 years. Naturally she gravitated towards the coaching role where she worked as a Gymnastics and Power Tumbling coach for 15 years. At the University of Waterloo she was a Varsity Track athlete, and now stays active through challenging herself in Triathlons and Half Marathons in the summertime.

#physiotherapy #physiotherapist #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Lifting Tips

Are you helping a friend or family member move into a new place for the school year? 🏫

Helping with a move can be tough on your body❗

Ensure you lift safely and avoid injuries.⚠

Here are a few tried and true rules for lifting safely and preventing back injury:

1. Bend your knees to lift with ease.
2. Stand close to the load to be lifted.
3. Place your feet shoulder width apart.
4. Bend your knees and keep your back straight.
5. Squat down to the level of the object and test the weight of the load.
6. Ask for help if the load is too heavy or awkward!
7. Use the strength of your leg and arm muscles (not your back) to smoothly and slowly lift the load. Try not to jerk when lifting.
8. Keep the load close to your body.
9. Never twist your body while turning and carrying the load.
10. Pivot to turn in the direction you want to move toward.
11. Bend your knees and slowly lower the load to its new location.

If you’ve injured yourself while lifting, our Chiropractors can help assess, diagnose, and treat the injury and get you back to moving pain free. ✅

#moving #lifting #backpain #backinjury #chiropractor #chiropractic #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

 

Have you ever wondered why you feel muscle soreness after a workout? 💪

The answer may be delayed onset muscle soreness (DOMS).

It can reduce your range of motion and muscle strength and occurs 24-48 hours after you try new activities/exercises or increase your workout intensity. It’s a sign that your muscles are adapting to new loads. 🏋️‍♂️

There is a myth that DOMS is caused by lactic acid build-up. But lactic acid only lasts in your muscles 1-2 hours after a workout. Resistance training causes micro-tears of muscle fibres, drawing increased blood flow and inflammation to the area, even leading to mild swelling, which stimulates the pain receptors in the muscle tissue and makes them more sensitive to movement.

The muscle damage is temporary. As muscle rebuilds itself, it gets stronger and can handle heavier loads. ⌛

HOW TO DEAL WITH MUSCLE SORENESS:
Although DOMS is a natural process that indicates your body is getting stronger, you can reduce the discomfort. Here are some tips:

🧘‍♀️ More exercise is the best way to relieve DOMS! Do a gentle workout such as light cardio, stretching or yoga a day or two after an intense workout. Pick up the intensity once the pain is gone.
📅 Introduce new exercises over a period of one to two weeks to give your body time to adapt.
🚶‍♀️Try longer warmups before your resistance training.
🛀 Take an Epsom salt bath. Epsom salts are made from magnesium, which helps relax muscles and improve circulation.
🤸‍♂️ Mix up your routine. If you do leg exercises one day, work your arms and core the next. This gives each muscle group time to recover.
💦Remember to drink plenty of water and replenish your electrolytes with a balanced diet full of fruits and vegetables. Leafy greens and bananas are two excellent options. 🥦🍌

#DOMS #musclesoreness #exercise #strengthtraining #muscles #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

2m

Reeling In Wellness: Top Tips For Fishing Enthusiasts

 

Fishing is a beloved pastime, celebrated for its calming and therapeutic nature. While it’s often seen as a low-impact activity, proper preparation and movement can further enhance your comfort and endurance. 🎣

Here are valuable tips and stretches from the Canadian Chiropractic Association:

👉 POSTURE & BALANCE - Maintain a neutral spine posture while casting and reeling. Balance your weight evenly across both feet if you’re standing. 🦵

👉 ENGAGE YOUR CORE - Strengthen your core muscles, which can provide better balance and reduce the strain on your back and shoulders when reeling in a catch. 🦈

👉 DYNAMIC STRETCHES - Warm up your body with dynamic stretches before you begin fishing. Arm circles, neck rolls, and gentle torso twists can prepare your muscles for the day.

👉 STATIC STRETCHES - After a fishing session, static stretches can help prevent stiffness and muscle fatigue. Stretch your neck, shoulders, arms, and back – key areas involved in fishing. 🚤

👉 EQUIPMENT CHECK - Use ergonomic equipment, like a cushioned seat and a well-fitted rod, to reduce physical strain. 

👉 HYDRATION & SUN PROTECTION - Protect yourself from the elements. Stay hydrated, use sunblock, and wear a hat for protection against the sun. 🌞

👉 REGUALR CHIROPRACTIC CHECK UPS - Regular chiropractic visits can ensure optimal spinal health, improve overall posture, and help identify potential musculoskeletal issues early. ✅

Fishing should be a rewarding and relaxing experience. By integrating these tips and stretches into your routine, you’ll enjoy your time on the water even more. 💦

#fishing #hobby #nature #posture #stretches #hydration #chiropractic #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Make The Most Of Your Road Trips This Summer

 

Summer road trips offer an exciting opportunity to explore the vast and diverse landscapes. 🗺 However, spending long hours in the car can lead to discomfort and stiffness. 🚗

To ensure a comfortable and enjoyable journey, the Canadian Chiropractic Association recommends the following:

▶ TAKE REGULAR BREAKS - During long drives it's important to stretch your muscles and improve circulation. Plan stops every couple of hours to get out of the car, walk around, and perform quick stretches. This helps alleviate muscle tension and stiffness and keeps you refreshed for the drive. ⌚

▶ NECK & SHOULDER STRETCHES - Sitting for extended periods can cause tension and tightness in your neck and shoulders. To relieve discomfort, perform simple stretches like neck rolls, shoulder shrugs, and shoulder circles. These stretches help improve flexibility and prevent muscle strain. 

▶ BACK STRETCHES - Sitting for long durations can put strain on your lower back. To alleviate discomfort and maintain a healthy spine, perform seated back stretches. For example, sit upright and slowly twist your torso to one side, holding the position for a few seconds before repeating on the other side. This helps stretch the muscles in your back and provides relief. 🚙

▶ HIP & LEG STRETCHES - Keep your hips and legs limber during road trips by performing seated hip stretches and leg exercises. Extend one leg at a time, flexing and pointing your toes, and rotate your ankles to improve blood flow and prevent stiffness. 🦵

▶ STAY HYDRATED & EAT WELL - Proper hydration and nutrition are essential for overall well-being during road trips. Drink plenty of water and consume healthy snacks to maintain your energy levels and avoid dehydration. Proper nutrition helps keep your muscles and joints in optimal condition. 💦

By incorporating these tips on your summer road trip, you can make the most of your adventures. Remember to practice safe driving habits, take breaks as needed, and enjoy the beautiful sights and experiences along the way. 🌄

#roadtrip #summer #backpain #stiffness #neckpain #stretching #posture #hydration #chiropractic #health #wellness #healthtips #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Pickleball

Taking up pickleball this summer? Here are a few tips to consider before starting.

 

Pickleball, an enjoyable mix of badminton, tennis, and table tennis, has surged in popularity across Canada. Its low-impact nature makes it accessible for people of all ages and fitness levels.

However, as with any sport, appropriate preparation and prevention strategies are essential to avoid injuries. Here are some tips to consider:

WARM-UP & COOL DOWN - These are crucial aspects of any sporting activity. Begin with a 5-10 minute brisk walk or jog to get your blood circulating and muscles warmed up. After playing, cool down with a slower-paced walk and stretching.

DYNAMIC STRETCHES - Prior to the game, focus on dynamic stretches that mimic pickleball movements. Lunges with a torso twist can help prepare your lower body and core. Arm circles can help warm up your shoulders.

STATIC STRETCHES - Post-game, opt for static stretches to prevent stiffness. Key areas to focus on are your shoulders, wrists, and legs. Gentle quad, hamstring, and calf stretches, along with wrist flexor and extensor stretches, are highly recommended.

HYDRATE & REST - Hydration aids muscle function and recovery. Rest is equally important to allow your body to recover and avoid overuse injuries.

REGULAR CHIROPRACTIC CHECK-UPS - Regular visits to your chiropractor can help maintain optimal spinal health, improve mobility, and reduce the risk of injury.

Remember, playing pickleball should be fun and enjoyable. By integrating these tips and stretches into your routine, you’ll be in a better place to improve your game and reduce the risk of injury.

 

#pickleball #sport #exercise #stretches #hydrate #chiropractic #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion