It can be challenging sometimes to find the motivation to stay active during the winter. ❄

Here are some tips on how to stay active at home:

1️⃣ If you work at a desk, set alarms on your phone as a reminder to move. 🔔

2️⃣ Climb stairs to deliberately add more steps to your day. 🚶‍♂️

3️⃣ If you have equipment at home, set up a buddy system for accountability. 🤳

4️⃣ Use free online workouts or your gym's online options. 💻

5️⃣ Get a small trampoline for low impact cardio, use a stationary bike with apps like Peloton, use a TRX or resistance bands at home for diversity and creativity in your movement. 🚲

6️⃣ Write down exercises on pieces of paper and place in a jar. Pull one out every day to keep your activity interesting. 📄

7️⃣ With kids, build an obstacle course out of household items like couch cushions, pillows or cardboard boxes or set up a scavenger hunt to find items around your home. 👨‍👩‍👧‍👦

8️⃣ Get your kids involved in household chores to get them moving and participating. 😃

#winter #exercise #activeliving #movement #motivation #fun #family #health #wellness

Vitamin D Supplementation

 

By Dr. Laura Hoffmann, ND

Did you know that Vitamin D plays a crucial role in supporting your immune system, bone health, and even mood?  While we often get it from sunlight, many people need extra support through supplementation - especially in the winter months in Canada! ❄

🔑 But here's the key: Lab work is the best way to understand your unique Vitamin D needs. Blood tests can show if you're deficient or if you're getting enough from your diet and sun exposure. 

🔬 Why get tested?

✅ Prevent deficiency-related issues such as fatigue, mood changes, and muscle weakness.

✅ Tailor your supplementation to your exact needs - because one size does not fit all!

✅ Monitor your levels to stay in that sweet spot for optimal health and optimal immune system functioning.

So, before you start popping those Vitamin D pills, talk to your healthcare provider or Naturopathic Doctor and get a blood test.  Your body will thank you! 🙏

CONTACT US:

📞 519-662-4441

📲 nhwc.ca

#VitaminD #sun #winter #vitamindeficiencies #naturopathicmedicine #labwork #supplements #naturopath #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Preparation And Conditioning For Skiing

 

Winter can be a splendid and enjoyable time of year, especially if you love outdoor activities like skiing.

Commonly, muscles that work to internally rotate the hips are activated and engaged during skiing – key for maintaining balance and coordination.

A great way to condition the body and build muscle memory for skiing is to practice your technique with the use of balance boards, in-line skates, or sports that require quick movements and changes of direction.

Another important aspect to skiing is the need for endurance and stamina. Interval training is a great tool to build endurance, where you maximize your input for short bouts of time. The gains made through interval training can translate into meaningful improvements to your overall endurance; however, as with all activities, progression is key.

If you are an avid skier, now is the time to start preparing your body for the season!

#skiing #conditioning #winter #outdoors #balance #coordination #endurance #intervaltraining

Reduce The Risk Of Screen Time

 

Most of us are still spending way more time than we should in front of a computer screen. 💻

Here are some tips for making that unavoidable screen time less harmful:

BLINK YOUR EYES AS MUCH AS POSSIBLE 👀

Blinking helps tears cover the surface of your eyes. The lacrimal glands secrete tears to keep the surface of the eye moist, which is necessary for the proper functioning of the eye.

TAKE BREAKS ⌚

Take a break every 1-2 hours and let your eyes be away from the computer for 10-15 minutes. Work continuously for up to 1 hour, preferably away from the computer screen, staring at a distant target for more than 10 seconds.

MASSAGE 👐

After looking at the screen for a long time, close your eyes and massage around the eye socket with your hands. This will increase blood circulation around the eyes.

ADJUST THE HEIGHT & WORKING DISTANCE FROM THE SCREEN 🖥

Keeping a distance of 50-65 cm between your seat and a computer screen, with the center of the screen about 20 degrees below eye level. This will relax the neck muscles and minimize the area of the eyeball's surface exposed to air, which can reduce eye strain.

#screentime #eyestrain #bluelight #computer #selfcare #vision #health #wellness #breaks #office #posture #ergonomics 

 

FAQ FRIDAY 🙋‍♂️

Q - What should I wear for my massage appointment❓

A - It is important that you're comfortable and relaxed during your visit with a Registered Massage Therapist.  You may choose to remove any clothing that you feel is appropriate or necessary for treatment, as long as you are still comfortable.  

Your Registered Massage Therapist will communicate your treatment plan to you and the areas of your body that will be treated. Your Therapist will briefly leave the room for you to prepare for treatment if required. 💆‍♀️ Once the Therapist leaves the room, most people undrape down to their underpants and cover themselves with a sheet.

Your privacy will be protected at all times. The Therapist is trained to drape towels or sheets discreetly over areas of the body not involved in the treatment.

#FAQFriday #massagetherapy #massage #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

November Is Fall Prevention Month

 

DYK - Every year 1 in 3 Canadians over 65 will fall – often with serious consequences.

Hip, wrist and pelvic fractures are common in this age group and can take a toll on independence and quality of life.

The good news is there are many simple things you can do to prevent a fall.

Remove your reading glasses when you are walking. Always slip them off before you take a step.

Never climb on a chair or stool to reach something. Always ask for assistance.

If you have a pet such as a cat or dog, consider putting a bell or reflector on its collar. It’s easy to stumble across an affectionate or sleeping pet that’s in your path.

Take your time. If you frequently find yourself rushing to pick-up the phone, consider investing in a cordless phone that you can keep near you. Don’t rush to answer the door. The visitor will wait.

Always sit down to put on or take off shoes and clothing. Place a chair or bench near the entranceway.

Keep hallways and stairs free of children’s toys.

Wear shoes or slippers with non-slip soles indoors. That means you might have to give up that pair of loose, comfy slippers with the worn soles.

Ask for help if you need it. Most people like to lend a hand.

Canada’s chiropractors are committed to reducing injury and disability from falls. A Doctor of Chiropractic can test your strength, steadiness and balance – and give you advice on exercise, nutrition and falls prevention.

#falls #preventingfalls #seniors #slips #trips #fractures #injuries #homesafety #chiropractors #chiropractic

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