Health and Wellness Tips

Natural Sources of Minerals

Fri, 16 Mar 2012 18:13:00 GMT

Proteins, carbohydrates, fats and vitamins are not the only beneficial and essential nutrients for health, our bodies also need a number of minerals to function properly. The following chart describes the function of the key minerals and their natural plant sources. The foods in orange are the best sources. Also check out our newest recipe Pumpkin Seed and Spinach Pesto!

Mineral	Plant Sources	Function in Body
Calcium	Sesame seeds, spinach, turnip greens, mustard greens, collard greens,	•aids in formation and maintenance of bones and teeth •supports the function of nerves and muscles

Chromium	Romaine lettuce, onions, tomatoes, whole grains, potatoes	•helps to maintain normal blood sugar •helps to maintain insulin levels

Copper	Sesame seeds, cashews, Crimini mushrooms, turnip greens, blackstrap molasses	•maintains the health of bones and connective tissue •aids in the body's utilization of iron •helps to reduce free radical damage •supports the thyroid gland

Iodine	Sea vegetables, strawberries	•factor in the normal function of the thyroid gland

Iron	Curry leaves, lentils, chard, spinach, turmeric, thyme	•factor in red blood cell formation •supports the health of the immune system

Magnesium	Swiss chard, spinach, pumpkin seeds, black bean, sunflower seed, sesame seed	•factor in energy metabolism •factor in tissue formation and bone development •relaxes your nerves and muscles

Manganese	Spinach, spelt, brown rice, garbanzo beans, kale, chard, raspberries, pineapple, romaine lettuce, collard greens	•helps the body utilize key nutrients and synthesize fatty acids and cholesterol •maintains the health of bones •helps maintain normal blood sugar •protects cells from free radical damage •supports the thyroid gland

Potassium	All fruits and vegetables including chard, Crimini mushrooms, spinach, yams	•supports the function of muscles and nerves •helps to regulate electrolyte and acid base balance in the body

Selenium	Button mushrooms, shiitake mushrooms	•dietary antioxidant involved in the formation of a protein that defends against oxidative stress •supports the thyroid gland

Zinc	Mushrooms, spinach, Pumpkin seeds, sesame seeds, spelt	•factor in energy metabolism and tissue formation •helps maintain normal blood sugar •supports the immune system •supports brain and nerve function

Natural Sources of Vitamins Part II

Tue, 06 Mar 2012 20:44:00 GMT

To follow up from last post, we were discussing natural sources of vitamins.The next three essential vitamins are Vitamin D, E and K. Below is a chart explaining the function in the body and the best plant sources for each. It is amazing that simple vegetables and fruits such as these are full of the nutrients our bodies need!

Vitamin	Plant Sources	Function in Body
Vitamin D	Portobello Mushrooms, Shiitake mushrooms,	•factor in the formation and maintenance of bones and teeth •enhances calcium and phosphorus absorption and utilization •helps regulate blood sugar balance •helps regulate blood pressure •helps regulate muscle composition and function

Vitamin E	Annatto Seeds almonds, spinach, sunflower seeds, turnip greens, mustard greens, papaya, chard	•A dietary antioxidant •protects the fat in body tissues from oxidizing •protects skin from ultraviolet light

Vitamin K	Spinach, Brussel sprouts, Swiss chard, green beans, asparagus, broccoli, kale, mustard greens, green peas, carrots	•helps prevent your bones from fracture •helps prevent calcification of arteries •allows blood to clot normally

We have now added a recipes page to our site and will be posting weekly recipes along with the article. Check out this week's recipe: Emerald Soup

Natural Sources of Vitamins

Wed, 29 Feb 2012 21:31:00 GMT

Eat healthy, Eat organic. Eat your vegetables. Take your vitamins. We are told these things over and over often not knowing where our vitamins come from or the importance of a diet high in fresh organic vegetables. Do you know that vegetables contain most of the vitamins and minerals essential for optimum health? Have you ever wondered what vitamins do in the body? Do you know why organic is better than conventional? Are you curious?

It is our goal to provide you with information to answer these questions and debunk common myths about food, healing and health!

Lets get started with the ABC's; Vitamin A, the B's and C! The foods with the highest source are highlighted.

Vitamin

Plant Sources

Function in Body

Vitamin A (Carotenoids)

Carrots, Winter Squash, sweet potatoes, kale, spinach, turnip greens, collard greens, green beans, Swiss chard, cilantro, fresh thyme

•aids in normal bone and tooth development                         •maintains the health of your skin and the membranes that make up your organs                                        •helps fight off viral infections. •maintenance of night vision and the improvement of eyesight.

Vitamin B1 (Thiamine)

lemon, holy basil, asparagus, mushrooms, spinach, sunflower seeds, and brussel sprouts, black beans

•aids in normal growth,          •supports the heart                     •helps direct messages between the nerves and muscles

Vitamin B2 (Riboflavin)

lemon, holy basil, Crimini mushroom and spinach

•aids in the formation of tissue that make up our organs, brain and spinal cord, nerves, bones, muscles and ligaments, blood and lymph fluid.      •protects cells from oxidation •maintains the supply of the other B vitamins

Vitamin B3    (Niacin)

lemon, holy basil, whole guava, asparagus and crimini mushrooms

•involved in normal growth and development                               •helps to stabilize blood sugar levels                                    •helps lower cholesterol levels                                           •a factor in tissue formation

Vitamin B5 (Pantothenic Acid)

lemon, holy basil, mushrooms, avocado, cauliflower, turnip greens and sunflower seeds

•helps to reduce stress by supporting the adrenal glands                                          •a factor in tissue formation

Vitamin B6 (Pyridoxine)

lemon, holy basil, whole guava, bell peppers, turnip greens and sunflower seeds

•supports the nervous system   •involved in tissue formation       •helps to controls the levels of homocysteine in the blood       •needed for absorption of B12, and the                          •production of red and white blood cells

Vitamin B12

Blue-Green algae, lemon, holy basil, sea vegetables (Kelp, Kombu, Dulse), yeasts (brewer's yeast) and organic fermented soy products (tempeh, miso, tofu)

•important for red blood cell formation                                •involved in the maturation of red blood cells ensuring they are proper shape and size.                                       •helps to prevent anaemia.        •involved in the development of nerve cells

Vitamin C   *Asorbic Acid is not a natural source of Vitamin C

chili peppers, bell peppers, strawberries, acerola berries, oranges, lemons, papaya parsley, broccoli, cauliflower, kale, mustard greens and brussel sprouts

•speeds up the healing process of wounds, colds, and flu's                                     •helps our bodies to absorb iron •antioxidant that protects us from free radical damage                      •involved in the development and maintenance of bones, cartilage, teeth and gum

As Hippocrates said- "Let your food be your medicine and your medicine be your food".

Now you can see just how valuable vegetables and fruits are for maintaining health!

*Stay tuned for upcoming recipes and topics: more on Natural Sources of Vitamins and Minerals, War on Salt, Detoxify from Heavy Metals, Toxins in our Households, Why Organic?, Cancer and B17, A Better Butter?, Growing and Gardening and many more.

One of the many reasons why we love what we do!

Wed, 08 Dec 2010 10:15:00 GMT

This week, we received a kind note from a patient that made us feel warm n' fuzzy:

"It is my pleasure to congratulate you on creating an environment at your Laser Health Solutions location that exemplifies the term healthCARE. In particular, I would like to acknowledge Jennifer, Margot, and Ewa for making me feel welcome from the first point of contact by telephone and also for their friendliness, helpfulness and consideration.

From a technical perspective, Paul has been professional, informative and also very helpful. Each time that I visit the facilities for a session, I have an opportunity to visit with other patients as well and the combination of interactions between all of us has always been positive. In fact, I can certainly testify to having a lot of fun, an important and often under-rated component of a healthy lifestyle.

In my experience, genuine care (courtesy and consideration) is the single most important element consistently missing in the conventional health care industry in BC today and it is heartwarming to see that it is alive and well in your office!

Thank you for your efforts in easing a very painful back with both laser therapy and a warm n' fuzzy reception."

— Layla J., Sales and Marketing Professional

Thank you, Layla, for giving us the opportunity to support you in your recovery!

Protect You and Your Family during Flu Season with an Immune Booster

Tue, 16 Nov 2010 07:12:00 GMT

You may have noticed lately that there’s a slight nip in the air, which signals the transition between the fall and winter seasons in Vancouver. While we Vancouverites love the changing colours of the leaves and the prospect of hitting the slopes to ski or snowboard, we’re not excited about red eyes, runny noses or being kept awake at night by coughing. Yes, it’s that time of year again- flu season.

If you’re looking for a natural, preservative-free way to protect you and your family from the flu, consider an immune booster.

An immune booster, which is made of homeopathic medicines that activate the immune system, is a safe and effective alternative to the traditional flu shot. Unlike the traditional flu shot, an immune booster provides protection against cold and flu viruses without exposing you or your loved ones to viral particles, preservatives, carcinogens, formaldehyde, squalene or mercury (thimerasol). In addition to have little to no side effects, immune boosters are safe for people of all ages, from young children (2+ years) to the elderly.

An immune booster is made of herbs, vitamins and minerals that help your body fight colds and the flu by activating your immune system. Why is it important to have a healthy and active immune system? Because your immune system protects your body from the flu by identifying and fighting the viruses that cause the flu.

An immune booster can be administered orally or by injection. Protection usually lasts for the duration of the season, and while it’s best to get an immune booster before you get sick, it’s also effective as a treatment after you’ve become sick.

If you’re interested in learning more about receiving an immune booster, contact us at Vancouver Holistic Health.

5 Do’s & 5 Don’ts for Building a Strong Immune System

Tue, 16 Nov 2010 07:11:00 GMT

Do's for a Strong Immune System

Eat Lots of Veggies & Protein: We know you’ve heard it before, but fuelling your body with the right food is really one of the best ways to stay healthy. Check out why we chose broccoli as the Veggie of the Month.
Hydrate: While water is king of the drinks, herbal teas like lemon, ginger and chamomile are great for the mind and the body. Looking for something a bit more interesting? Check out licorice, our Tea of the Month.
Relax & Get Some ZZZs: Like you, your immune system works hard all day long. Stress and anxiety only lowers your adrenal, nervous & immune systems, so finding a way to relax will go a long way in keeping you healthy. Need some help? Check out these 5 tips for managing stress. Give you and your immune system the rest you deserves so that you can keep colds and flu viruses away this season.
Love Soap: Wash your hands thoroughly and often, especially after riding public transit, shaking hands, entering your home, touching money or your wallet, before eating and before/after touching someone who is sick.
Exercise: In addition to keeping off unwanted pounds, exercising strengthens the immune system by keeping your circulatory and lymphatic systems in motion. These systems are responsible for moving good things through your body and bad things out of your body.

Strong Immune System Don'ts

Simple Starches & Sugars: We know how hard this is during the holiday season when candies, cookies, cakes and pies are all around us. If you can do your best to minimize your intake of holiday goodies heavy on sugar and flour, as well as soda drinks (even with artificial sweeteners), jams and fruit juices, you’ll stand a better chance of combating seasonal bugs. Other items on the list include root vegetable juices and sushi rice (contains sugar and vinegar).
Dairy Products: With the cold weather it’s tempting to cozy up to warm, dairy-rich drinks at your local coffee shop. Unfortunately, dairy products tend to irritate your mucous membranes, which make them more vulnerable to attack.
Nuts: While we love that nuts are a great source of protein, they have excessive amounts of arginine, which is an amino acid that is a basic building block for viruses. Let’s not give viruses any help!
Stimulants: Excess caffeine and alcohol can really weaken your immune system.
Sharing Saliva: While our mothers all taught us to share, it’s best to avoid sharing drinks, utensils, toothbrushes, lipstick or even wind instruments with others. All of these objects can transfer virus-containing saliva from one person to another

If you’re interested in having a customized set of supplements created to ensure your immune system is strong and healthy, contact us at Vancouver Holistic Health.

Quick Cruciferous Stir-Fry

Tue, 16 Nov 2010 07:07:00 GMT

Rich in cruciferous vegetables, this stir-fry offers significant cancer protection. Not only do the phytochemicals sulforaphane and indoles suppress tumor growth, they also inhibit cancer cell metastasis. Turn this simple dish in to a full-sized meal by adding diced, medium-firm tofu and serving with brown basmati rice. Serves 4 to 6.

Ingredients

1 tablespoon oil (organic virgin coconut recommended)

1 medium onion, coarsely chopped

2 carrots, peeled and cut into thick diagonals

3 cloves garlic, crushed

2 teaspoon minced fresh ginger

1 head broccoli, cut into florets

2 cups chopped baby bok choy

4 cups chopped Napa or Savoy cabbage

1/3 cup water

½ tablespoon kudzu (or cornstarch) mixed with a few tablespoons cold water

Wheat-free tamari and brown rice vinegar, to taste

Instructions

Heat oil in large skillet or wok over medium-high heat. Sauté (without browning) onions for about 3 minutes.
Add carrots and sauté a few minutes more. Add garlic, ginger, and broccoli and continue sautéing. If necessary, add a little water to prevent burning.
Keep vegetables moving in the pan while adding baby bok choy, cabbage, and water. Mix well and cook with lid for just a few minutes, until vegetables are crisp-tender and still brightly coloured.
Lower heat and add tamari and rice vinegar to taste, then the dissolved kudzu to thicken (~30 seconds). Add additional water if necessary.

This recipe and 200+ others that are gluten-, dairy-, and egg-free can be found in The Whole Life Nutrition Cookbook by Segersten and Malterre, available at Vancouver Holistic Health for $28.49 + HST.

Veggie of the Month: Broccoli

Tue, 16 Nov 2010 07:10:00 GMT

Originally cultivated in Italy, broccoli's name is derived from the Latin word brachium, which means branch or arm. Broccoli, or broccolo in Italian, is a member of the cabbage family and is closely related to cauliflower.

Because of its different components, broccoli provides a complex of tastes and textures, ranging from soft and flowery (the florets) to fibrous and crunchy (the stem and stalk). Its color can range from deep sage to dark green and purplish-green, depending upon the variety.

Besides having a cool name, this green, tree-like veggie is fantastically healthy. For example, broccoli is an excellent source of:

Immune-supportive vitamin C, vitamin E and zinc
Anti-inflammatory vitamin K and omega-3-fatty acids
Free-radical-scavenging vitamin A
Heart-healthy folate
Digestive-health-supporting fiber
Energy-producing iron and vitamins B1,B2, B3, B5 and B6
Bone-healthy calcium
Enzyme-activating manganese
Muscular-system-supporting potassium
Protein, magnesium and phosphorus

Broccoli & Cancer Prevention: Eat 4 Cups a Week to Fight Cancer

Broccoli, which has been the subject of more than 300 research studies, is chalked full of anti-cancer nutrients that help to balance problems within the body that contribute to cancer. Examples of these nutrients include:

Omega-3 fatty acids and a phytonutrient called kaempferaol for chronic inflammation;
Vitamins, minerals, flavonoids, and carotenoids for oxidative stress; and
Phytonutrients called glucosinolates, which help with inadequate detoxification.

The unique combination of antioxidant, anti-inflammatory, and pro-detoxification components in broccoli make it a unique food in terms of cancer prevention.

The research is strongest in showing decreased risk of prostate cancer, colon cancer, breast cancer, bladder cancer and ovarian cancer.

Recent studies have also provided us with a much better idea about the amount of broccoli that we need to lower our cancer risk. At the lower end of the spectrum, it looks like an average of 1/2 cup of broccoli per day-only 22 calories worth of broccoli -is enough to provide some measurable benefits. Few people have broccoli on a daily basis, but a 2-cup serving twice a week would still meet this minimum average amount.

Ready to start eating more broccoli? Here are some quick tips on how to prepare and cook broccoli.

Tips for Preparing Broccoli

Rinse broccoli under cold running water
Cut florets into quarters for quick and even cooking
Be sure to enjoy the stems and leaves of broccoli; they provide a good balance of flavours
Peel the broccoli stem and cut the stem into 1/2" slices
To get unique health benefits from broccoli, let it sit for several minutes before cooking

The Healthiest Way of Cooking Broccoli

Steam: We recommend steaming broccoli for maximum nutrition and flavour. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a rapid boil prepare broccoli florets and stems. Steam stems for 2 minutes before adding the florets and leaves. Steam for 5 more minutes. Toss with our Mediterranean Dressing and top with your favourite optional ingredients.
Stir-Frying: We have seen a study on broccoli stir-frying that produced some fairly encouraging results with respect to nutrient retention. The stir-frying took place for 3-1/2 minutes in a frying pan heated to 248˚-284˚F (120˚-140˚C). Approximately two-thirds or more of the nutrients examined (including vitamins, minerals, phenols, and glucosinolates) were retained after stir-frying. Given these results, if you are planning to stir-fry your broccoli, we'd recommend a lower-heat skillet (at approximately 250˚F/121˚C) and a relatively short stir-frying time of about 3 minutes or less.
Raw: Both cooked and raw broccoli can make excellent additions to your meal plan. If you enjoy raw broccoli, by all means include it in your diet! There may be some special advantages for your digestive tract when broccoli is eaten in uncooked form. And if you're concerned about issues involving enzymes and sulfur compounds in broccoli-don't be! With fresh raw broccoli, simple slicing a few minutes prior to eating or thorough chewing of unsliced pieces will help activate sulfur-metabolizing enzymes. Another form of broccoli you may also want to try if you enjoy raw broccoli is broccoli sprouts. Some of the nutrients found in broccoli, like vitamin C, are especially concentrated in broccoli sprouts. Remember that all raw broccoli requires more thorough chewing than cooked broccoli, so take your time enjoying the textures and flavors of this amazing vegetable.

Tea of the Month: Licorice

Tue, 16 Nov 2010 07:11:00 GMT

While we’re big fans of licorice tea all year long, we especially love it during flu season because it supports the adrenal glands and the immune system, which need to be in tip-top condition to ward off viruses.

Licorice has a sweet, molasses-like flavor that comes from a compound called glycyrrhizin (or glycyrrhizic acid). Glycyrrhizin is 30-50 times sweeter than table sugar.

Grown mostly in Greece, Turkey, and Asia, licorice has a long history of medicinal use in both Eastern and Western systems of medicine.

In addition to its abilities to sooth sore throats and stomach ulcers, licorice has strong stimulating and antimicrobial properties that make it ideal for preventing and fighting bronchitis and illnesses that are caused by viruses (like colds and the flu).

It should be noted that if consumed in large amounts, licorice containing glycyrrhizin can cause high blood pressure, salt and water retention, and low potassium levels, which could lead to heart problems. Not to worry though, weak licorice teas don’t contain enough glycyrrhizin to be a concern.

If you’re interested in learning more about strengthening your immune system, contact us at Vancouver Holistic Health.

Topic of the Month: Are Your Adrenal Glands Burned Out?

Wed, 13 Oct 2010 00:45:00 GMT

Do you suffer from stress, fatigue, insomnia, weight gain, inflammation or depression? If you do, you may be suffering from adrenal burnout. Learn how to feel better by recharging your adrenal gland.

Tens of millions of individuals suffer from adrenal burnout, which leaves them feeling stressed-out, tired, depressed, unproductive and unable to focus on tasks. They also tend to gain weight and suffer from inflammation.

Adrenal burnout occurs when the adrenal gland is no longer able to continue functioning, and is often caused by diets that are high in processed foods, combined with severe or prolonged emotional stress. The good news is that reducing stress and improving nutrition usually help restore the adrenal glands to their normal function with ability to adapt to stress better.

What are Adrenal Glands?

The adrenal glands are the primary organ system for fighting mental and physical stress. They produce many of the body’s hormones, including adrenalin and the cortical hormones (cortisone, DHEA, aldosterone, progesterone, estrogen and testosterone).

As a result, emotional strain causes a significant disruption in adrenal function. In fact, researchers have found that working long hours, not getting enough sleep or down time and anger, if not dealt with or expressed appropriately, has a profound negative impact on adrenal function.

How do Adrenal Glands Get Burned Out?

The adrenal glands, which are positioned above the kidneys, are normally they size of golf balls. Stress requires a lot of hormones, so the adrenal glands become significantly enlarged when they try to supply the body with additional hormones.

Poor nutrition makes the situation worse because a wide range of nutrients are required to make adrenal hormones, including: fatty acids (especially cholesterol), amino acids, vitamins (B, E, A, C), bioflavonoids and minerals (zinc, selenium, potassium, sodium, manganese, chromium, magnesium). If the stresses remain unabated and the nutritional deficits are neglected, the adrenal glands ultimately self-destruct and shrink. This is known medically as atrophy. Extreme cases of adrenal atrophy are very serious and can be life-threatening.

Identifying and Treating Adrenal Burnout

Adrenal burnout can be assessed during a physical exam, blood and saliva testing. Once these levels have been determined, your naturopathic doctor can prescribe treatments specific to this deficiency. Besides nutrients and following a good diet, exercises such as yoga and meditation may be recommended to put the body into a relaxed state, particularly before bedtime.

Contact your naturopathic doctor at Vancouver Holistic Health to determine if you are suffering from adrenal burnout.

REFERENCES

"Emotional Health, Cancer and Heart Disease", Crawford, Robert J.M., The New Zealand Medical Journal, March 1993;10:87.

"Long chain omega-3 fatty acids intake, fish consumption and mental disorders in the SUN cohort study," Sanchez-Villegas A, Henriquez P, et al, Eur J Nutr, 2007; 46(6): 337-46.

"Rapid stress reduction and anxiolysis among distressed women as a consequence of a three-month intensive yoga program," Michalsen A, Grossman P, et al, Med Sci Monit, 2005, 11(12): CR555-561.

"Chronic Fatigue and The Chronic Fatigue Syndrome: Prevalence in a Pacific Northwest Health Care System", Buchwald, Dedra, M.D., et al, Annals of Internal Medicine, July 15, 1995;123(2):81-88.

"Vitamin B Status in Patients With Chronic Fatigue Syndrome," Heap LC, Peters TJ, Wessely S, J R Soc Med, April, 1999;92:183-185.

"Are There Symptoms of Low Blood Pressure?", Wessely, Simon, M.D., Hospital Practice, September 30, 1991;8,13.

"Eating For Energy", Clark, Nancy, MS, RD, The Physician and Sports Medicine, April 1991;19(4):45-48.

"Vitamin B12 Injections", American Family Physician, February 1992;829-830/Family Medicine, September/October 1991;23;506.

Cozy up to Fall with Warm Roasted Butternut Squash

Tue, 12 Oct 2010 23:53:00 GMT

Autumn is at our doorstep and the signs are everywhere: the leaves are turning colours, there’s a drizzle in the air and evidence of the autumn harvest are all over the grocery stores.

Winter squash is a rich source of caratenoid, beta-cryptoxanthin, which, when consumed, may lower your risk of developing lung cancer. This month, we recommend you try this roasted butternut squash with shallots and golden raisins recipe:

Ingredients

1 medium butternut squash, peeled, seeded, diced
6 small shallots, sliced into halves
1/2 cup golden raisins
3 tablespoons extra virgin olive oil
1/4 teaspoon ground cardamom
1/2 teaspoon sea salt

Preheat oven to 400 degrees F.
Place all ingredients into a large baking dish, and stir to coat with olive oil.
Roast for 35 to 40 minutes or until squash is tender. Serves about 4.

Free Yoga Classes at Lululemon Stores

Wed, 13 Oct 2010 00:33:00 GMT

Calm your mind and energize your body with free yoga classes at Lululemon.

Yoga is a popular way to relieve stress, regardless of age or activity level. Lululemon, a local yoga / active wear clothing company, offers complimentary yoga classes at most of its stores. To get a schedule of classes, visit the lululemon website and find the store closest to you. Once you’re on the store’s page, check out the "Event Calendar" for the class schedule.

If you live in Vancouver, check out the calendars for all the Vancouver stores by clicking on the links below:

From Zero to Zen in 4 Spots

Wed, 13 Oct 2010 00:33:00 GMT

In today’s hectic world, it’s easy to become overwhelmed. If you’re looking to sneak in a few minutes of Zen without leaving town, check out these four local spots to relax and be inspired.

Looking for a peaceful environment to relax and catch your breath? Tourism Vancouver’s Top 5 Places to Find Zen names a few great spots, with four of them located right here in Vancouver, including:

Nitobe Memorial Garden at UBC Botanical Garden
Christ Church Cathedral
Spanish Banks West at low tide
International Buddhist Temple

5 Quick Tips for Managing Stress

Wed, 13 Oct 2010 00:33:00 GMT

Take the pinch out of your day by incorporating these 5 stress reducing tips into your life.

Change the pace of your day and the impact of stress on your life by including the following stress-busting techniques into your repertoire.

Tip #1: Let Go

There are a lot of things in your life that you can’t control. Stop worrying about the things outside of your control so you can spend time doing more productive activities (see Tips #2 to #5 below).

Tip #2: Be Prepared

While there are lots of things you can’t control, being prepared for situations that you know may be stressful will make it easier for you to get through them. One way you can do this is to schedule more time than you think you need to get somewhere or to finish a project.

Tip #3: Look on the Bright Side

Having a positive outlook can make all the difference. Try to look at each challenge as an opportunity.

Tip #4: Take Care of Yourself

Have you ever noticed how good you feel after you’ve gone for a vigorous walk, eaten a meal that really nourishes your body, or spent quality time with someone you care about? Taking care of yourself can give you the balance you need to deal life’s stresses.

Tip #5: Ask for Help

We all feel like we’re under water sometimes: the best way to get out of a rut is to ask for help. Reach out to your friends, family, and your health care team at Vancouver Holistic Health when you need a pick-me-up.

If you’re interested in learning more about managing stress and balancing your lifestyle, contact Jennifer Hilton, Clinic Manager and Wellness Coaching Practitioner.

Getting Past Elbow Pain

Wed, 13 Oct 2010 00:35:00 GMT

Is elbow pain keeping you from working comfortably everyday or engaging in your favourite activities like golf, tennis or gardening?

If you spend too much time working on your computer, using hand tools like hammers or wrenches, gardening, playing musical instruments, or numerous other activities, you may end up with a painful case of epicondylitis. That’s the medical term for pain that radiates from the outside or inside of your elbow into your forearm and wrist. Other key symptoms include:

Pain when you touch the inside/outside of your elbow
Pain when you extend your wrist
A weak or painful grip when shaking hands or turning a doorknob

Tips for Preventing Elbow Pain

If you have Tennis Elbow, the pain is felt on the outside of the elbow, whereas Golfer’s Elbow is felt on the inside. These conditions can be prevented by doing the following:

Avoid repetitive stress to the forearm
Strengthen weaker muscles with a hand weight by flexing and extending your wrists. Let the weight down slowly after extending your wrist.
Keep your wrist straight during any lifting activity. Let the bigger, more powerful muscles of your upper arm do more of the work than your smaller forearm muscles do.
Warm up properly. Gently stretch the forearm muscles at your wrist before and after use.
Use ice to reduce inflammation in the area and to provide relief

The RICE method is a good place to start and something that you can do at home or at work.

Rest your elbow as much as you can without avoiding all activity
Ice is beneficial not only for prevention, but for treatment as well
Compression wraps may be purchased at many pharmacies and home health care stores.
Elevate your arm whenever possible. Keep your elbow above heart level to help reduce inflammation.

Treating Elbow Pain with Laser Therapy

Laser therapy is an excellent treatment for Tennis and Golfer’s Elbow. It kick starts healing by providing more energy to the cells. Rather than suppressing inflammation, it speeds the body through the inflammation stage, allowing important growth factors to be secreted. Laser therapy encourages the growth of normal, healthy tissue rather than inferior scar tissue that complicates the healing process. Usually, the sooner you start laser therapy, the fewer treatments you’ll need.

If you're interested in learning more about how laser therapy treatment, contact us to book an appointment today!