• Whole foods (fruit, veggies, nuts, seeds and grains) provide the best mix of nutrients are and are the most beneficial to your health. Consume at least 8-10 servings every day!
• Feeling stressed, in pain, have a headache, anxiety or any other discomfort? Grab a glass of water and assist the body in adapting quickly & easily, in fact grab a water 8-10 times a day. By the time you feel “thirsty” you are already dehydrated!
• Learning how to breath properly is the most effective, profound and easiest ways to improve your overall health and quality of life, things like yoga and meditation can assist you in learning how to breath and how to tap into your breath in times of stress.
• Take breaks! Give yourself downtime and time for you. We all lead very busy lives but it is important to take that time for you. Take a walk around the block or your assigned coffee breaks, you will feel so much better afterwards.
• Ask for help! When things don’t seem to be going right, you feel over worked, over stressed, unhealthy, can’t sleep, step outside of your comfort zone and ask for help. Remember life is about the quality in the years not the number of years, if you are unhappy in any part of your body, look at what you can do that would make you happy.

We ultimately hold the cards in our own health and wellness, while time is limited these days it makes it even more important to make sure you are taking extra time for you.

1. Invest in a Good Pillow and Mattress: We spend approximately one third of our lives sleeping, proper support of the spine will not only allow you to have a better sleep but strongly influences spine health. When you sleep you do not have conscious control over your body position, so start the night off right by either sleeping on your back or on your side.A good mattress will support the spine no matter how many times one moves during the night.
   
   
2. Listen to Your Back: Avoid positions and activities which contribute to increased back pain or cause back pain radiating down the legs. If you are involved in an activity that causes or increases back pain, think about what you can change to alleviate the pain. Your body will usually tell you what it needs if you take time to listen to it.
3. Drink Water: An adequate amount of water is vital to good health. The musculoskeletal tissues require water to function and to repair themselves.
4. Increase Abdominal Strength: The abdominal muscles help support the low back and pelvis and surround about 2/3 of the lower part of the body. Strengthening the abdominal muscles will increase spinal stability and reduce the risk for spine injury.
5. Use Proper Lifting Techniques: Proper lifting technique will reduce the risk for spine injury. Keep the back straight and bend the legs and hips when lifting; this reduces stress on the back. Avoid lifting objects higher than your waist whenever possible and do not twist while lifting. Face the object you wish to lift and when lifting hold the objects close to your body.
6. Wear Proper Shoes and Footwear: We take anywhere from 5,000 – 8,000 steps a day. Proper foot and ankle support will reduce stress upon the knees and hips as well as the back.
7. Learn to Relax: Relaxing allows you to manage stress both on the job and off the job helping to reduce muscle tightness and tension.

While these are only some of the tips you can take to better improve your spine, if you are already suffering from back pain or want to know how you you can prevent it from occurring, regular spinal health checks are a great idea. It is much easier to prevent a problem than resolve one. Book your spinal health check appointment today!

Wellness is generally used to mean a healthy balance of the mind, body and spirit that results in an overall feeling of well-being. In other words its an umbrella word that includes a variety of different modalities that work to balance our your body, mind and spirit. Unfortunately, these days, we can’t just take of our bodies, what happens in our mind and spirit plays a big role on what happens in our bodies and vice versa.

Wellness is not only using modalities to make us well when we are ailing but a way of life. From what you put in and on your body, to who you associate with, what you watch on TV, what you read and what you think about all of these things.

Wellness can also be described as “the constant, conscious pursuit of living life to its fullest potential.” When we are well it is easier and more likely for us to achieve our goals, dreams and aspirations.

The path doesn’t just have to include things that cost money, but in being more mindful when you are spending and what you are spending your money on. What pre-packaged foods do you buy from the grocery store, do they contain a lot of sugar? Is there an alternative with less sugar? Do you constantly eat fast food, watch scary movies and associate with people who generally don’t take care of themselves?

The nice thing about the path to “Wellness” is that its only just a matter of choice, choose the lemon water over the Sprite, choose the stroll through the park instead of the couch and TV. Even the little things will help you on your path to Wellness perhaps even more than the big things.

Of course, modalities like Naturopathy, Massage Therapy, Chiropractic Treatments and others help too and are a great place to start if your are unsure. Most common ailments can be associated to the things that we do every day like sitting at the computer, watching TV and what we are deciding to put in our bodies which most modalities work to help alleviate and resolve.

Taking the leap to Wellness doesn’t have to be hard, and if you are already utilizing some sort of modality, look at how else you could incorporate another form of wellness it into your life.

What does Wellness mean to you? Have you started your own path to wellness, what are some of the little steps you have taken to improve your quality of life?

Relief from Chronic Pain, Sports Injuries, strains and pains, Chronic Fatigue, Headaches, Anxiety and depression, Pregnancy and Labour support and Post Surgical rehabilitation are just some of the other conditions that can be treated with regular Massage Therapy sessions.

Regardless of the reason you decide to seek out Massage Therapy, in can be an extremely powerful tool in your overall health. It is estimated that our problems and symptoms and diseases are 90% caused by stress, not only does booking yourself a massage allow you to have some downtime, it alleviates some of that stress!

If you have never had a massage before, here is what you can expect when you arrive for your appointment;

• A consultation and review of your medical history and you current condition/injury
• Your therapist uses information collected in your consultation in order to determine the best approach for treatment, therefore it is important that you do not leave anything out.
• The goal of your massage therapist is not only to relieve your current symptoms but working to prevent them from occurring again.
• Treatment is hands-on, but you remember you are always in control and it is up to you to let your therapist know if the pressure is too much or not enough, if you are experiencing pain or any discomfort in any way.
• You will be properly covered for privacy if the body needs to be exposed for effective treatment.
• Follow up appointments will continue to focus on any current symptoms you are experiencing.
• Depending on the extent of your symptoms and the history pertaining to them, multiple visits may be necessary in order to relieve your symptoms, there is no guarantee that one session will “fix” you.

Receiving a massage can do you a world of good and frequent massage can do even more!  Look at massage as investment in your health, and not just a modality that you turn to when symptoms arise but more of a preventive tool. Just because massage feels like a pampering treat doesn’t mean it is any less therapeutic.

Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs. Please note: Many extended health care providers offer an “allowance” for Registered Massage Therapy, check with your provider to see what you are covered for & book your next appointment today!

Naturopathy dates back to the 18th & 19th century and was popular with individuals who wanted to incorporate principles of a healthy diet, and reducing their intake of saturated fats. By the late 40′s its popularity had decline, however making it’s return 20 years later and its popularity continues to increase as people look for other solutions to help them live a healthier life.

Naturopathy can be divided into two areas of focus; supporting the body’s own healing abilities & empowering people to make lifestyle changes for better health.

When visiting a Naturopathic doctor, your doctor will use diagnostic tools to get a better understanding and a a thorough history of your life and lifestyle; including diet, lifestyle habits, stress levels, environmental exposures. Getting an overall picture of YOU allows your Naturopath to treat the “whole” you, meaning they consider a variety of factors before offering a diagnosis or illness. Things like mental and or emotional state, diet, family history and environment can all play a role in your overall health and well-being.

Working with you, your Naturopath will develop an overall treatment plan, using a variety of different therapies that are based along the principal that they assist the body’s healing response and are often more effective when combined. This treatment plan will not only address the physical aspect of your life but also your emotional and spiritual states. Some treatments may include: Clinical Nutrition, Botanical Medicine, Homeopathic Medicine, Traditional Chinese Medicine, Acupuncture, Physical Medicine (Therapeutic Massage), prevention and lifestyle counseling to name a few.

A great resource for more information on Naturopathic medicine is the Canadian Association for Naturopathic Doctors, or better yet book an appointment today & find out how Naturopathic Medicine can help you.

But why drink Alkaline water?

Our bodies health starts with the correct acid-alkaline balance and the pH level (acid – alkaline measurement) of our internal fluids affects every cell in our bodies. Extended acid imbalances of any kind can overwhelm your body, and lead to health complications.

When your pH is out of balance (too acidic) you can experience things like low energy, aches and pains, fatigue and man more or perhaps even more serious disorders.

Acidity in the body begins primarily as a result of three things:

1. Ingesting acids.

2. Creation of acids.

3. Improper elimination of acids.

The process of reestablishing  acid-alkaline balance begins with proper diet and nutrition. This includes eating alkalizing foods (vegetables, low sugar fruits, etc.), super hydration (drinking plenty of alkaline water that is ionic and structured), and proper supplementation.

We have all heard the “drink 8 glasses of water per day”, but how many of actually do? Our bodies are made up of about 70% water and this is why we need to drink those 8 glasses per day, we need to constantly replenish our bodies supply of water. Not only is the quantity of water important (8 glasses or more) but the quality of the water and water is the most crucial factor in establishing and maintaining proper acid-alkaline balance. Due to normal bodily functions and dependent on our eating/drinking habits that day we can “lose” up to 2.5 litres every day!

In order to hydrate your body optimally, you need to drink water that is alkaline and ionized. Alkaline water helps to neutralize the acidity in the body. Acidity created partly from the foods you ingest, one step to a healthier way of life is to drink Alkaline water. Try it! No Water will ever taste the same after, you won’t be able to go back!

Have you tried Alkaline water, what were you thoughts in taste and the effect on your body?

Physical activity is essential for a healthy mind and body. Sports are awesome, but getting hurt can take the fun out of the game.

Here are 6 ways to AVOID sports injuries:

1. Get a check-up with your Chiropractor to make sure your body is ready for action!
2. Wear protective gear, such as helmets, protective pads, etc.
3. Warm up and cool down. This includes sport-specific, light, aerobic activity and stretching before and after sports. This is key to performance and to avoiding injury.
4. Know the rules of the game. They are there for a reason!
5. Watch out for others. Be aware of those around you.
6. Don’t play when you are injured. This may make your injury worse.

For TREATMENT, use the RICE principles:
Rest – whatever body part is hurt
Ice – use it where it hurts
Compression – wrap the body part with a bandage
Elevate – the injured part

NUTRITION: Eat a well-balanced meal, including a daily Multivitamin. Avoid junk food and soft drinks because they are low on nutrients and they may weaken your bones. Supplements like Glucosamine Sulfate and Calcium/Magnesium can BOOST your bone and joint health so your body is strong and ready for the playground, rink, field or mountains. Ask our Naturopathic Physicians or Chiropractors at back to wellness centre for more information.

CHIROPRACTIC: A Chiropractor is a doctor who specializes in nerve, muscle and joint problems. Chiropractors use their hands to move the joints in the spine, this is called an ‘adjustment’. The adjustment stimulates the nervous system and the healing process. It also reduces joint irritation, muscle tension and pain. Most Chiropractors will also do some muscle treatment and even teach you exercises to help you avoid becoming injured and missing your favorite activities. Just like brushing your teeth protects you from cavities, visiting your chiropractor on a regular basis is excellent for keeping you and your spine healthy and feeling great!

Remember, if you do get injured, tell your coach or a parent. Also, go to your Chiropractor or doctor to get a professional opinion on what is injured and to determine the best type of care for a speedy recovery. This will get you back to optimal health and your sport QUICKLY.

By Dr. Eric Vermander

The blossoms are out and things are greening up nicely around the lower mainland. With Springs arrival, most people increase their activity level significantly with walking more, jogging, cycling, spring cleaning, golfing and gardening.

Increased daylight and the warmth of the sun on our faces are often accompanied by increased rates of injury as people get outside after a long winter of being sedentary. Golfing and gardening tend to be the leading cause of springtime injuries as they introduce movements and positions that the body has not experienced for months.

It is not surprising to learn that many people suffer from muscle fatigue, low back strains and sprains, even shoulder and wrist injuries. It is easy to over do it, as your body may not communicate the harmful position or movements to you right away.

Golfers: Before heading out to the course for a round with your shiny new Callaways, head to the range and only hit a small bucket the first day. Work your way up to the large or jumbo bucket over a few days of practice before hitting the links. Also, take a lesson, as poor swing mechanics is a leading cause of golfing injuries. Your body will feel better and score will be lower!

Gardeners: Getting the raised beds prepped for seedlings can be hard on the body due to sustained postures. Plan for breaks and switch tasks often. When working on the garden, try squatting or kneeling rather than bending. Keep your work close to you to avoid reaching. Think about doing less – divide the work over a few days and evenings with shorter sessions. Consider ergonomic tools to take the load off your back. This way you won’t miss the sunny gardening days due to injury!

Here are a few tips to prevent injury:

Check-up: Chiropractic care will ensure that your body is aligned and moving well before, during and after resuming your favorite activity. Your chiropractor will assist you in preventing injury and staying healthy.
Baby steps: work your way up to a full session of activity.
Warm up: Always! With a 5-10 minute walk.
Stretch: Before AND after! Stretch key muscle groups for your activity, hold the stretch at least 30 seconds. Ask your chiropractor about which stretches are right for you.
Cool down: A casual walk around the block will promote recovery from your activity.
Natural Supplements: There are numerous natural products for muscle and joint pain, ask your health care provider what’s right for you.

Exercise is essential for over-all health, please do it safely and pain-free!!

Stay tuned for facebook.com/backtowellness

At Back To Wellness we are working hard to continuously inform our patients. Whether it’s the latest treatment techniques we are implementing, recent medical research, product specials or our wellness seminars – we want you to know. We will soon be officially launching our Facebook page as another means to communicate with you. We also will be giving out exciting prizes as part of our launch.

Our main message is to make informed choices and be aware of your options when it comes to your health – not only when you are dealing with an ailment but as a preventative measure. Education is your most valuable tool and the team at the Back To Wellness Centre ensures that each patient-visit is a learning experience.