Your Health Checklist For The New Year

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

The New Year is here  and it is time to start thinking about all the changes or “resolutions” we would like to commit to.  The purpose of this article is to give you a head start on planning to act on those resolutions that pertain to health and wellness.

GETTING MORE EXERCISE:  Always a popular promise many individuals make to themselves going into the New Year.  Unfortunately, many fail to engage in or sustain a meaningful exercise program.  Several keys to making exercise work for you include scheduling exercise into daily activities to make it as convenient as possible, and choosing exercise activities that you enjoy.  Health benefits can be realized in as little as 30 minutes, three times per week.  Starting off slowly and easing into activity will help prevent injuries.  Be sure to incorporate components of aerobic, resistance, and flexibility training to ensure you are getting the full benefits of exercise.

NUTRITIONAL BALANCE:  Sensible eating should consist of nutritional balance with the correct proportion of quality carbohydrates, proteins, and healthy fats.  Significant and positive changes can be made to your eating habits by cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.  Your body only functions as well as the fuel you put into it.

STRESS MANAGEMENT:  Unresolved stresses can lead to many health problems if left unchecked.  Changing the way we think about stress can be the first step toward better health.  Some stresses can be avoided while others can be confronted and resolved or managed.  There are certain stresses that we cannot do anything about, so don’t fret about things beyond your control.  Rely on close friends and family to help you through times of stress.  The New Year is a time of starting fresh, and letting go of things that prevent you from enjoying life.

SLEEP:  Important biological mechanisms function during sleep hours to help our bodies recharge, recover, 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 is essential for good health and its importance should not be underestimated.

ELIMINATING BAD HABITS:  From a health and wellness perspective, some of these may include quitting smoking, limiting alcohol or caffeine intake, watching less TV, not brushing or flossing our teeth regularly, or being ornery towards others.  In reality, a list of bad health habits may be longer for some than others.  Commit to eliminating three of your worst health habits and see how much better this makes you feel.

For additional information on how you can improve your health and wellness, 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.

Understanding The Inflammatory Response

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

 

The inflammatory response is a natural phenomenon that enables our bodies to fend off various disease-causing organisms, harmful toxins, and physical injury.  It is a protective and restorative process that helps keep us healthy - most of the time.  Unfortunately, when inflammation becomes excessive or uncontrolled, we begin to see chronic inflammation which can lead to poor physical health.  Learn more about how the inflammatory response can affect your health.

 

When you catch a cold, sprain your ankle, or are exposed to an environmental pollutant such as cigarette smoke, a chain of events are triggered in your body known as the “inflammatory cascade”.  The familiar signs of normal inflammation - local redness, swelling, heat, pain, and loss of function - are the first signals that your immune system is being called into action.  Pro-inflammatory hormones are released at the injury site, which stimulates the release of white blood cells, antibodies, and other chemical compounds that help initiate the healing and repair process.  Inflammation that starts and ends as intended signifies the proper and essential inflammatory response.

 

Chronic inflammation occurs when there is an inflammatory response of prolonged duration (weeks, months, indefinite).  It is accompanied by simultaneous attempts at healing and repair and inevitably causes tissue damage.  Over time, it may become more difficult for the body to heal and repair tissue in areas of chronic inflammation.

 

Symptoms of chronic inflammation can include persistent pain, fever, fatigue, weakness, and irritability.  Chronic inflammation has also been linked to undesirable health conditions such as heart disease, diabetes, symptomatic osteoarthritis, and irritable bowel syndrome.  Listed below are some natural ways to manage and avoid chronic inflammation:

 

·     Use the right fuel:  Avoid foods that can be a source of chronic inflammation in the body such as refined sugars, trans fats, and allergens.  In contrast, omega-3 fats which are found in fish oils have an inflammation suppressing effect.  Anti-oxidants, found in most fruits and vegetables are natural compounds that help protect the body from harmful free radicals and inflammation.

 

·     Exercise works like medicine:  Endorphins released by the body during exercise can have anti-inflammatory properties.  Exercise also regulates insulin levels and body weight.  Being overweight increases inflammation in the body.  Fat cells are efficient factories for producing key inflammatory elements, and burning calories through exercise shrinks those cells.

 

·     Sleep and stress management:  Poor sleep quality increases body inflammation.  Regular restful sleep allows for important biological systems to recover and recharge.  Prolonged stress, whether it is emotional or physical, can be a source of chronic inflammation.  Finding an effective outlet for dealing with stress is important for managing this source of inflammation.

 

·     Be mindful of your habits and environment:  Avoiding exposure to pollution and toxic fumes such as cigarette smoke will help minimize inflammation in the body.

·     Treat muscle and joint injuries:  These injuries can be a major source of inflammation.  Many individuals experience the benefits of therapies such as acupuncture, massage therapy, and chiropractic care for these structural causes of pain and inflammation.

For additional information on natural inflammation management and improving your health, 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.

Your Health Checklist For The New Year

By:  Dr. John A. Papa, DC, FCCPOR(C)

The New Year is quickly approaching and it is time to start thinking about all the changes or "resolutions" we would like to commit to.  The purpose of this article is to give you a head start on planning to act on those resolutions that pertain to health and wellness.

 

GETTING MORE EXERCISE:  Always a popular promise many individuals make to themselves going into the New Year.  Unfortunately, many fail to engage in or sustain a meaningful exercise program.  Several keys to making exercise work for you include scheduling exercise into daily activities to make it as convenient as possible and choosing exercise activities that you enjoy.  Health benefits can be realized in as little as 45 minutes, three times per week.  Starting off slowly and easing into activity will help prevent injuries.  Be sure to incorporate components of aerobic, resistance, and flexibility training to ensure you are getting the full benefits of exercise.

NUTRITIONAL BALANCE:  Sensible eating should consist of nutritional balance with the correct proportion of quality carbohydrates, proteins, and healthy fats.  Significant and positive changes can be made to your eating habits by cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.  Your body only functions as well as the fuel you put into it.

STRESS MANAGEMENT:  Unresolved stresses can lead to many health problems if left unchecked.   Changing the way we think about stress can be the first step toward better health.  Some stresses can be avoided while others can be confronted and resolved.  There are certain stresses that we cannot do anything about, so don’t fret about things beyond your control.  Rely on close family and friends to help you through times of stress.  The New Year is a time of starting fresh, and letting go of things that prevent you from enjoying life.

SLEEP:  Important biological mechanisms function during sleep hours to help our bodies recharge, recover, 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 is essential for good health and its importance should not be underestimated.

ELIMINATING BAD HABITS:  From a health perspective, some of these may include quitting smoking, limiting alcohol or caffeine intake, watching less TV, not brushing or flossing our teeth regularly, or being ornery towards others.  In reality, a list of bad health habits may be longer for some than others.  Commit to eliminating three of your worst health habits and see how much better this makes you feel.

 

For additional information on how you can improve your health and wellness, visit our website at www.nhwc.ca.   From all of us at the New Hamburg Wellness Centre, good luck and 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.

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.

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.

Understanding The Inflammatory Process

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

The inflammatory response is a natural phenomenon that enables our bodies to fend off various disease-causing organisms, harmful toxins, and physical injury.  It is a protective and restorative process that helps keep us healthy - most of the time.  Unfortunately, when inflammation becomes excessive or uncontrolled, we begin to see chronic inflammation which can lead to poor physical health.  Learn more about how the inflammatory response can affect your health.

When you catch a cold, sprain your ankle, or are exposed to an environmental pollutant such as cigarette smoke, a chain of events are triggered in your body known as the “inflammatory cascade”.  The familiar signs of normal inflammation - local redness, swelling, heat, pain, and loss of function - are the first signals that your immune system is being called into action.  Pro-inflammatory hormones are released at the injury site, which stimulates the release of white blood cells, antibodies, and other chemical compounds that help initiate the healing and repair process.  Inflammation that starts and ends as intended signifies the proper and essential inflammatory response.

Chronic inflammation occurs when there is an inflammatory response of prolonged duration (weeks, months, indefinite).  It is accompanied by simultaneous attempts at healing and repair and inevitably causes tissue damage.  Over time, it may become more difficult for the body to heal and repair tissue in areas of chronic inflammation.

Symptoms of chronic inflammation can include persistent pain, fever, fatigue, weakness, and irritability.  Chronic inflammation has also been linked to undesirable health conditions such as heart disease, diabetes, symptomatic osteoarthritis, and irritable bowel syndrome.  Listed below are some natural ways to manage and avoid chronic inflammation:

 

·        Use the right fuel:  Avoid foods that can be a source of chronic inflammation in the body such as refined sugars, trans fats, and allergens.  In contrast, omega-3 fats which are found in fish oils have an inflammation suppressing effect.  Anti-oxidants, found in most fruits and vegetables are natural compounds that help protect the body from harmful free radicals and inflammation.

 

·        Exercise works like medicine:  Endorphins released by the body during exercise can have anti-inflammatory properties.  Exercise also regulates insulin levels and body weight.  Being overweight increases inflammation in the body.  Fat cells are efficient factories for producing key inflammatory elements, and burning calories through exercise shrinks those cells.

·        Sleep and stress management:  Poor sleep quality increases body inflammation.  Regular restful sleep allows for important biological systems to recover and recharge.  Prolonged stress, whether it is emotional or physical, can be a source of chronic inflammation.  Finding an effective outlet for dealing with stress is important for managing this source of inflammation.

 

·        Be mindful of your habits and environment:  Avoiding exposure to pollution and toxic fumes such as cigarette smoke will help minimize inflammation in the body.

 

·        Treat muscle and joint injuries:  These injuries can be a major source of inflammation.  Many individuals experience the benefits of therapies such as acupuncture, massage therapy, and chiropractic care for these structural causes of pain and inflammation.

 

For additional information on natural inflammation management and improving your health, 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.

Your Health Checklist For The New Year

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

The New Year is quickly approaching and it is time to start thinking about all the changes or “resolutions” we would like to commit to.  The purpose of this article is to give you a head start on planning to act on those resolutions that pertain to health and wellness.

GETTING MORE EXERCISE:  Always a popular promise many individuals make to themselves going into the New Year.  Unfortunately, many fail to engage in or sustain a meaningful exercise program.  Several keys to making exercise work for you include scheduling exercise into daily activities to make it as convenient as possible and choosing exercise activities that you enjoy.  Health benefits can be realized in as little as 45 minutes, three times per week.  Starting off slowly and easing into activity will help prevent injuries.  Be sure to incorporate components of aerobic, resistance, and flexibility training to ensure you are getting the full benefits of exercise.

NUTRITIONAL BALANCE:  Sensible eating should consist of nutritional balance with the correct proportion of quality carbohydrates, proteins, and healthy fats.  Significant and positive changes can be made to your eating habits by cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.  Your body only functions as well as the fuel you put into it.

STRESS MANAGEMENT:  Unresolved stresses can lead to many health problems if left unchecked.   Changing the way we think about stress can be the first step toward better health.  Some stresses can be avoided while others can be confronted and resolved.  There are certain stresses that we cannot do anything about, so don’t fret about things beyond your control.  Rely on close family and friends to help you through times of stress.  The New Year is a time of starting fresh, and letting go of things that prevent you from enjoying life.

SLEEP:  Important biological mechanisms function during sleep hours to help our bodies recharge, recover, 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 is essential for good health and its importance should not be underestimated.

ELIMINATING BAD HABITS:  From a health perspective, some of these may include quitting smoking, limiting alcohol or caffeine intake, watching less TV, not brushing or flossing our teeth regularly, or being ornery towards others.  In reality, a list of bad health habits may be longer for some than others.  Commit to eliminating three of your worst health habits and see how much better this makes you feel.

 

For additional information on how you can improve your health and wellness, visit our website at www.nhwc.ca.   From all of us at the New Hamburg Wellness Centre, good luck and 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.

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.

 

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 For The Cold & Flu Season

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

 

It is that time of year again when a dramatic increase in coughs and sniffles appear in schools, workplaces, and homes across the country.  A cold or flu can negatively impact our work, productivity and quality of life.  In Canada alone, colds and flu account for direct economic losses in the tens of millions of dollars.  Proactive and preventative measures are the most effective means of avoiding or minimizing the negative effects of colds and flu.  Learn more about cold and flu basics along with which preventative strategies can be significant defenses against them.

 

Influenza or (the “flu”) and the common cold are viral respiratory infections (they affect the nose, throat, and lungs).  Viruses are spread from person to person through airborne droplets that are sneezed out or coughed up by an infected person.  In other instances, viruses can also be spread when a person touches an infected surface such as a doorknob, countertop, or telephone, and then touches his or her nose, mouth, eyes, or ears.  As a result, these illnesses are most easily spread in crowded public places such as schools, workplaces and grocery stores.  People infected with an influenza or cold virus become contagious 24 hours after the virus enters the body and often before symptoms appear.  Adults remain infectious (can spread the virus to others) for about 6 days, and children remain infectious for up to 10 days.

Influenza commonly peaks between October and March each year, affecting 10% to 40% of the population. There are three types of influenza viruses: A, B, and C.  Type A influenza causes the most serious problems and symptoms in humans.  Although most people recover fully, the flu causes approximately 7,000 deaths annually in Canada.  Most of these deaths occur in high-risk populations such as the elderly, very young children, and those with serious medical conditions or weakened immune systems.

 

Over 200 different known cold viruses cause the common cold.  Most colds (30% to 40%) are caused by rhinoviruses.   In Canada, the peak times for colds are at the start of school in the fall, mid-winter, and again in early spring.  It is estimated that on average, children catch approximately eight colds per year; adults catch roughly four per year; and seniors about two per year. 

 

It is easy for people to confuse a bad cold with the flu, but there are unique characteristics of each.  Headache, high fever, severe aches and pains in body parts, extreme fatigue, weakness and exhaustion often accompany the flu, and are uncommon or less severe with the common cold.  The common cold frequently has symptoms of stuffy nose, sneezing, and sore throat, whereas these symptoms will sometimes occur with the flu.  The main complications of the flu and common cold are bacterial infections of the sinuses or lungs (pneumonia).  Symptoms of these complications include fever, chills, and yellow, green or brown sputum or nasal discharge.  Children may also develop ear infections.  These complications are signs that medical treatment may be necessary.

 

Knowing how viruses and germs spread, it is understandable that one of the best ways to prevent catching the cold or flu is through proper hand washing.  Without proper hand washing, the spread of germs follows a chain reaction.  First, the germs travel from the hands to the eyes, ears, nose, or mouth.  From there, they spread to other people or to surfaces such as doorknobs.  This then paves the course of hand-to-hand transmission of these infectious diseases.  Regular hand washing is something that all individuals should practice habitually.  The best hand washing technique involves three simple steps.  First, use warm water whenever possible.  Second, work up a good lather all the way up to the wrists for at least 10 to 15 seconds.  The use of regular soap is sufficient for washing.  Third, do not forget to wash all surfaces including the backs of the hands, wrists, between the fingers, and especially the fingernails.  Get in the habit of frequently washing your hands when touching anything in public.  Try to avoid rubbing your eyes, ears, or nose with unwashed hands.  This is one of the major ways we can prevent viruses from entering our bodies.

 

There are also many positive lifestyle changes individuals can make to help protect them from colds and flu.  A well-balanced diet full of fruits and vegetables, along with adequate water intake is essential for optimal immune functioning.  It is important to avoid foods that sabotage our health, and habits such as cigarette smoking, for our immune systems to function efficiently.  Regular exercise has the ability to positively affect every organ, structure, and system in the body, including the immune system.  Making sure you get enough restful sleep daily allows the body to recharge, recover, and recuperate.  Stress management is key in keeping the body and mind strong. Individuals who continually fail to effectively manage stress may become more susceptible to illness.

 

The best approach in maximizing our immunity against colds and flu is to be proactive through preventative measures.  Understanding how germs are spread and knowing how to protect ourselves through proper hygiene and healthy lifestyle habits can be very effective in preventing colds and flu or minimizing their severity.

 

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.

Stress Hot Spots

Ontario Chiropractic Association (OCA)

How many people really listen to what their body is telling them? Since no part of the body is immune to stress, it can affect the entire body, taking a heavy toll on the nervous and digestive systems. If you don’t want stress to become part of your norm, here’s what to look for:

• Sleeplessness
• Poor digestion
• Lack of concentration
• Feeling stiff and achy
• Frequent flu-like illness

 

Try These Tips To Keep Stress Under Control:

 

Delegate

Does the house need cleaning? Laundry piling up? On the home front, let each family member be responsible for a room or a specific task. If you don’t have someone to delegate to at home, give yourself a break. Allow some tasks to wait while you regenerate.

At work, ask yourself if someone else can pick up part or all of a task that you may usually do. Letting go of some tasks will lighten the load.

 

Exercise

Cardiovascular exercise can reduce the level of stress hormones in your body, allowing you to cope more easily. Even a brisk walk around the neighborhood will reduce your stress level. So make a little time for yourself – your stress will go down and your energy will go up.

 

Avoid sugar

Sugar increases symptoms of irritability and anxiety in many people, and weakens the immune system. It has also been found to diminish infection-fighting white blood cell counts for up to six hours after consumption.

 

Make a list

A hectic schedule means that being organized and planning ahead is more important than ever. If you are lying in bed at night worrying about all the things you have to do, get up and make a “to do” list. It will help to clear your mind and get to sleep.

 

Laughter is the best therapy

It may be a cliché, but people who laugh on a daily basis rate the stress in their lives as lower, and enjoy better health. So go ahead and giggle – it’s good for you!