Protecting Your Back During The Winter Season
By:  Dr. John A. Papa, DC, FCCPOR(C)

The winter season is upon us and extra precaution must be taken as snow removal and icy walking surfaces can contribute to an increased risk of back injuries.  Included below are some useful tips that can be followed to help keep your back healthy and injury free this winter 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 stretches and exercises for the back.

2.    Push, don’t lift:  Push the snow to one side and avoid lifting.  If you must lift, keep the shovel close to your body and avoid twisting and turning by positioning yourself to lift and throw straight at the snow pile.  Be sure to lift slowly and smoothly and do not jerk with your lifts.

3.    Bend the knees, keep the back straight and brace:  Use your knees, legs and arm muscles to do the pushing and 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.

4.    Use the right shovel:  Use a lightweight, non-stick, push-style shovel.  Separate your hands as much as possible on the shovel handle for better leverage against the weight of the snow.

5.    Dress for the job:  Wear warm clothing to protect yourself against the elements.  Shoes and boots with solid treads and soles can help minimize the risk of awkward twisting, slips and falls.

6.    Don’t let the snow pile up:  Removing small amounts of snow on a frequent basis is less strenuous in the long run.

7.    Watch the ice:  Caution should be exercised around icy walkways and slippery surfaces.  Intermittent thaws and subsequent freezing can give way to ice build-up under foot increasing the risk of back twisting, slips and falls.  Coarse sand, ice salt, ice melter, or even kitty litter can help give your walkways and driveways more traction.

8.    Take a break:  Know your physical limits.  If you feel tired or short of breath, stop and take a rest.  Make a habit to rest for a moment every 10 or 15 minutes during shoveling.  This is especially important if the snow is wet and heavy.  Stop shoveling immediately if you feel chest or back pain.

In the event that you suffer a back injury that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of back 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.

TAKING CARE OF BUSINESS

~ Special Advertising Feature of the New Hamburg Independent ~ December 12, 2012

Change is good. It leads to improvement, growth and continued success.

Since moving to their new location in the Waterloo Street Plaza in January 2012, the New Hamburg Wellness Centre has experienced all three and now offers even more comprehensive care to their patients. Their change can lead to a good change for you.

“We have many different treatment options available to address issues people come in with,” says Clinic Director,  Founder and Chiropractor, Dr. John Papa. “This may include the use of specialty soft tissue treatments, electrotherapeutic modalities, Medical Acupuncture, custom orthotics, rehabilitative exercise prescription, and traditional chiropractic techniques.”

The New Hamburg Wellness Centre specializes in the treatment of muscle and joint conditions. This includes, but is not limited to, neck pain, back pain, osteoarthritis, upper and lower extremity complaints, along with sports, work and motor vehicle injuries.

Dr. Papa indicates, “We have earned the trust of physicians and are preferred providers with Worker's Compensation and various insurance companies for motor vehicle accident-related injuries. Through a multi-disciplinary approach, patients have access to various practitioners at the centre to address their particular injury or area of concern. ”

Dr. Sean Delanghe joined Dr. Papa in September 2011, as a full-time Chiropractor and shares his philosophy of helping people become pain-free and return to activity as soon as possible. As an avid runner and duathlete, Dr. Delanghe has expertise in training, and injury prevention and resolution.

The Wellness Centre also has three Registered Massage Therapists and one Naturopath. As well, Dr. Papa performs Medical Acupuncture, prescribes custom orthotics and is a Registered Chiropractic Rehabilitation Specialist.

Since moving, patient growth has been exponential and Dr. Papa genuinely enjoys the diverse demographic and the challenges it presents. He can go from treating a 5-year-old in one room, to a 94-year-old in the next, and sciatica in an 80-year-old is quite different than in a 28-year-old.

“We have parents that come in with their children who have had good experiences themselves and are being proactive. We often work on postural issues and gentle soft tissue mobilization in kids,” Dr. Papa says. “We also have older patients who rely on our unique training and expertise for pain relief and assistance with improving their independence and functioning with activities of daily living.”

Dr. Papa and his team of experts look at each patient within the context of their complaints, what they observe, and the quantifiable outcomes they can obtain in the pursuit of healthful living. If, however, a plateau in treatment is reached, Dr. Papa will not hesitate to refer a patient back to a physician or other specialist.

“You have to know when to, and when not to,” Dr. Papa says compassionately.

Whether you are looking to prevent injury or are in pain and need relief, please visit the New Hamburg Wellness Centre at 338 Waterloo St. Unit 9, New Hamburg in the new Waterloo Street Plaza. They can also be reached at (519) 662-4441 or www.nhwc.ca.

Warning: Too Little Sleep May Fuel Insulin Resistance

Story at-a-glance

• New research has shed some light onto why sleep deprivation may be so damaging to your health, as it may seriously impair the way your body responds to the hormone insulin.
• After four nights of sleep deprivation (sleep time was only 4.5 hours per night), study participants’ insulin sensitivity was 16 percent lower, while their fat cells’ insulin sensitivity was 30 percent lower, and rivaled levels seen in those with diabetes or obesity.
• Impaired insulin sensitivity, also known as insulin resistance, occurs when your body cannot use insulin properly, causing your blood sugar levels to rise to unhealthy levels. Insulin resistance is a precursor to type 2 diabetes as well as a risk factor in many other chronic diseases.
• Sleep deprivation puts your body in a pre-diabetic state, which can lead to increased weight and decreased health.

TOO MUCH LIGHT IN YOUR ROOM

Even the tiniest emission of light in the room, including those given off by electronic devices, can disrupt your pineal gland's production of melatonin and serotonin, thereby disrupting your sleep cycle.

So close your bedroom door, install black-out drapes, use a sleep mask, get rid of night-lights, and refrain from turning on any light during the night, even when getting up to go to the bathroom. If you have to use a light you can use a red flashlight, as that wavelength of light has a minimal impact on melatonin production.

EXERCISING TOO CLOSE TO BEDTIME

Exercising for at least 30 minutes per day can improve your sleep. However, don't exercise too close to bedtime (generally not within the three hours before) or it may keep you awake.

DRINKING ALCOHOL BEFORE BED

Although alcohol will make you drowsy, the effect is short-lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.

YOUR BEDROOM IS TOO WARM

Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees F. Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body's internal temperature drops to its lowest level, generally about four hours after you fall asleep.

Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body's natural temperature drop.

CAFFEINE IS KEEPING YOU AWAKE

Caffeine has a half-life of five hours, which means 25% of it will still be in your system even 10 hours later, and 12.5% 20 hours later (see the problem?). Plus, in some people caffeine is not metabolized efficiently, leaving you feeling its effects even longer after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine as well (for example, diet pills).

YOU'RE WATCHING THE CLOCK

The more you watch the clock when you wake up in the middle of the night, the more stressed and anxious you will become, and the more you may actually “train” yourself to start awakening at the same time each night. The solution is simple: Remove the clock from your view so you actually have to sit up or change positions to see the clock.

WATCHING TV TO HELP YOU FALL ASLEEP

The artificial glow from your TV can serve as a constant stimulus for keeping you awake and, possibly, eating, when you should really be asleep. Further, computer and TV screens (and most light bulbs) emit blue light, to which your eyes are particularly sensitive simply because it's the type of light most common outdoors during daytime hours. As a result, it can disrupt your melatonin production and further interfere with your sleep.

WORRYING IN THE MIDDLE OF THE NIGHT

If stress keeps you up at night, try keeping a “worry journal” next to your bedside so you can jot down your thoughts there and clear them from your head. The Emotional Freedom Technique (EFT) can also help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.

DO NOT EAT THREE HOURS BEFORE BED

Although you might struggle with this initially, it is ideal to avoid eating any foods three hours before bed, as this will optimize your blood sugar, insulin and leptin levels and contribute to overall good health.

SMOKING

The nicotine in cigarettes is a stimulant, which can keep you awake much as though you just drank a cup of coffee.

Dr. Mercola
Warning: Too Little Sleep May Fuel Insulin Resistance

Tips For Managing Stress

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

We are all bombarded with stressful events and situations everyday.  Unfortunately, many of us are not so good at dealing with stress, and whether we realize it or not, stress can be impacting our health in a negative way.

Researchers estimate that stress contributes to as many as 80% of all major illnesses, including cardiovascular disease, cancer, skin disorders, metabolic disease, and infectious ailments of all kinds.  Symptoms of stress may include but are not limited to: fatigue, dizziness, chronic headaches, irritability, depression, low self-esteem, changes in appetite, weight gain, digestive problems, breathing difficulties, chronic pain, insomnia, muscular weakness or tightness, and recurrent colds or infections.

Being able to effectively manage stress can have a significantly positive impact on overall health.  Below are some useful tips that can help individuals manage their stress levels.

1.    Identify a common or persistent stressor.  Once this is done, one must then move to confront and resolve this stressor whenever possible.  This is not always easy but is much more productive than letting ongoing stress affect your health indefinitely.  There are certain stresses and situations that we simply cannot do anything about, so don’t fret about things beyond your control.

2.    Exercise is one of the most powerful tools in helping one deal with stress.  Not only does it make you physically stronger, it also has the benefits of releasing excess tension, building self-esteem, boosting immune function, and stimulating the body’s natural pain killing chemicals called endorphins.

3.    Fuel your body with a nutritionally balanced diet that is rich in fruits and vegetables, and low in trans-fat.  This will serve to tone down your body’s negative response to stress.  Significant and positive changes can also be made to your eating habits by cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.

4.    Eliminate bad habits.  Engaging in bad habits such as excessive alcoholic consumption, drug use, and smoking, only serve to amplify stress symptoms, regardless of how comforting some individuals might find these behaviors in times of stress.

5.    Getting enough sleep is crucial in letting your body recharge, refresh, and recuperate.  The average adult requires six to eight hours of restful sleep each night.  As little as three days of sleep deprivation has been shown to significantly compromise productivity, create problems in relationships, and contribute to numerous health problems.  Restful sleep keeps your body strong and is essential for helping cope with stressful situations.

6.    Find a good network of friends you can trust and rely on.  Talking to others in times of stress can be very comforting and therapeutic.

For additional information on diet, exercise, managing stress, and improving your health, visit www.nhwc.ca.  From all of us at the New Hamburg Wellness Centre, Season’s Greetings!

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.