The Muscle And Joint Podcast: Recent Episodes

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Back pain is a common complaint among individuals of all ages, and it can be caused by a variety of factors such as poor posture, muscle strain, or underlying medical conditions. While there are several remedies available to alleviate back pain, lying on the floor has been suggested as a simple and effective solution. However, the question arises: is lying on the floor actually good for back pain and your spine?Let’s explore the benefits and drawbacks of this practice and try to answer this question.

Lying on the floor can help reduce back pain and discomfort by allowing the spine to decompress and realign itself. This is because the floor provides a firm and stable surface for the spine to rest on, unlike soft and cushy mattresses that can cause the spine to sink in and create misalignments. When lying on the floor, gravity helps to stretch the spine and alleviate pressure on the discs, leading to a reduction in pain and stiffness. This is especially beneficial for individuals who sit or stand for long periods as it can help counteract the negative effects of gravity on the spine.

Lying on the floor can also help improve posture by strengthening the core muscles that support the spine. When lying on the floor, the body’s weight is distributed evenly, and the spine is in a neutral position, which helps to reduce muscle tension and strain. This, in turn, can help improve flexibility, increase range of motion, and prevent further back pain and injuries.

Lying on the floor is not a suitable solution for everyone. Individuals with certain medical conditions such as herniated discs, osteoporosis, or arthritis may find lying on the floor uncomfortable or even harmful. Additionally, lying on the floor for extended periods can cause discomfort and stiffness in other parts of the body, such as the neck, shoulders, and hips.

It is important to note that lying on the floor alone is not a comprehensive solution to back pain. It should be combined with other measures such as exercise, stretching, and maintaining proper posture throughout the day. Additionally, seeking medical advice from a healthcare professional is recommended before starting any new exercise routine, especially if you have a pre-existing condition or have suffered from severe back pain in the past.

Lying on the floor can be a helpful remedy for back pain and spine health. It can provide relief by allowing the spine to decompress and realign itself, strengthening the core muscles that support the spine, and improving posture. It is not suitable for everyone, and it should be combined with other measures to achieve the best results. Finally, it is recommended to seek advice from a healthcare professional before starting any new exercise routine to ensure its safety and effectiveness.

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Brazilian Jiu-Jitsu (BJJ) is a martial art that has become increasingly popular in recent years. It involves grappling and ground fighting, with a focus on using leverage and technique to overcome opponents rather than brute strength. While BJJ is known for its physical benefits, it can also provide significant benefits for people with back pain.

Back pain is a common problem that can have a variety of causes, including poor posture, muscular imbalances, and spinal injuries. Many people with back pain are hesitant to engage in physical activity for fear of exacerbating their symptoms, but research has shown that exercise can actually be an effective treatment for back pain.

One of the benefits of BJJ for people with back pain is that it emphasizes core strength and stability. The core muscles are essential for supporting the spine and maintaining good posture, and BJJ provides a full-body workout that targets these muscles in a functional way. BJJ also involves a lot of hip and leg movements, which can help improve flexibility and mobility in the lower back.

Another benefit of BJJ for people with back pain is that it promotes proper alignment and posture. The techniques used in BJJ require a strong and stable base, which can only be achieved through proper alignment of the spine and pelvis. BJJ also involves a lot of spinal twisting and rotation, which can help improve spinal mobility and reduce stiffness in the back.

BJJ can also be a great way to relieve stress and tension, which are often associated with back pain. The physical and mental demands of BJJ can help reduce stress levels and improve overall mood, which can have a positive impact on back pain symptoms.

It is important to note that BJJ should be approached with caution for people with severe or acute back pain. It is important to consult with a medical professional before beginning any new exercise program, and to work with a qualified BJJ instructor who can provide modifications and guidance as needed.

In conclusion, Brazilian Jiu-Jitsu can be a valuable tool for people with back pain. The core strength, spinal alignment, and flexibility benefits of BJJ can help improve back pain symptoms and prevent future episodes of pain. BJJ is also a great way to relieve stress and improve overall health and wellbeing. However, it is important to approach BJJ with caution and to work with a qualified instructor to ensure safe and effective practice.

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Back pain is a common health problem that affects millions of people worldwide. It is estimated that up to 80% of people will experience back pain at some point in their lives. Back pain can be caused by many factors, including poor posture, injury, and chronic conditions like arthritis. While there are many treatments available for back pain, chiropractic care has emerged as a popular and effective alternative.

Chiropractors are trained professionals who specialize in diagnosing and treating musculoskeletal problems, including back pain. They use a hands-on approach to adjust and manipulate the spine and other joints in the body to alleviate pain and improve function. Chiropractic care is a non-invasive and drug-free approach to treating back pain, making it a popular choice for many patients.

One of the benefits of chiropractic care is that it is tailored to each patient's individual needs. Chiropractors use a variety of techniques, including spinal adjustments, massage therapy, and exercise programs, to help patients manage their pain and improve their overall health. They work closely with patients to develop a personalized treatment plan that takes into account their unique health history and lifestyle factors.

Research has shown that chiropractic care can be effective in treating many types of back pain. In a study published in the Journal of Manipulative and Physiological Therapeutics, researchers found that chiropractic care was more effective in reducing pain and improving function in patients with low back pain than physical therapy. Another study published in the Annals of Internal Medicine found that spinal manipulation was as effective as medication in treating acute low back pain.

Chiropractors can also provide patients with valuable education and advice on how to prevent future back pain. They may recommend specific exercises or stretches to strengthen the muscles in the back and improve posture. They may also offer advice on proper lifting techniques and ergonomic adjustments to prevent back pain at work or home.

It is important to note that chiropractic care is not appropriate for everyone. Patients with certain medical conditions, such as osteoporosis or spinal cord compression, may not be candidates for chiropractic treatment. It is also important to seek medical attention if back pain is accompanied by other symptoms, such as fever, weakness, or numbness.

In conclusion, chiropractic care can be a valuable treatment option for patients suffering from back pain. Chiropractors use a hands-on approach to adjust and manipulate the spine and other joints in the body to alleviate pain and improve function. They work closely with patients to develop personalized treatment plans that take into account their unique health history and lifestyle factors. Research has shown that chiropractic care can be effective in treating many types of back pain, making it a popular choice for many patients seeking non-invasive and drug-free solutions to their pain.

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During my time in undergrad at university, I held many different types of jobs to help pay for my tuition. One of the most difficult positions I held was working at a cardboard manufacturing facility. It wasn’t’ the boredom of cardboard that made the job difficult, it was the shift work.

The circadian rhythm is a natural, 24-hour cycle that regulates many bodily functions, including sleep, metabolism, and hormone production. It is controlled by an internal clock located in the hypothalamus of the brain, which responds to cues from the environment such as light and darkness. When the circadian rhythm is disrupted, it can lead to a range of negative health outcomes, including sleep disorders, fatigue, and increased risk of chronic diseases.

Shift work disrupts the circadian rhythm by requiring workers to be awake and active during hours that would normally be dedicated to sleep. This can lead to a misalignment between the body’s internal clock and external cues from the environment, resulting in a condition known as circadian desynchronization. Studies have shown that circadian desynchronization can lead to a range of negative health outcomes, including decreased cognitive function, increased risk of cardiovascular disease, and increased risk of cancer.

One of the most significant effects of shift work on health is its impact on sleep. Studies have shown that shift workers often have shorter and poorer quality sleep than those who work traditional daytime hours. This is due in part to the disruption of the circadian rhythm, but also to other factors such as noisy environments, irregular schedules, and the need to sleep during the day when the body is not naturally inclined to do so.

Poor sleep quality and quantity can have a range of negative health outcomes, including decreased cognitive function, increased risk of accidents, and increased risk of chronic diseases such as obesity, diabetes, and cardiovascular disease. Additionally, shift work can lead to a condition known as shift work sleep disorder, which is characterized by insomnia and excessive sleepiness during waking hours.

Beyond its impact on sleep, shift work can also have negative effects on overall health. Studies have shown that shift work is associated with an increased risk of chronic diseases such as diabetes, cardiovascular disease, and cancer. This may be due to the disruption of the circadian rhythm, which can lead to imbalances in hormone production and metabolism.

Additionally, shift work can lead to social isolation and disruption of social and familial relationships, as shift workers may have difficulty maintaining a regular social schedule or spending time with family and friends. This can lead to increased stress and decreased overall well-being.

Shift work can have significant negative effects on the circadian rhythm, sleep, and overall health of workers. Employers can take steps to mitigate these effects by providing adequate breaks, creating comfortable sleep environments, and allowing for flexible scheduling when possible. Additionally, workers can take steps to maintain a healthy lifestyle, such as maintaining a regular sleep schedule, engaging in physical activity, and eating a healthy diet. By prioritizing health and well-being, both employers and workers can minimize the negative effects of shift work on overall health.

If you or someone you know is suffering from poor sleep, call our clinic for a free sleep consultation with our Naturopathic Doctors. We can be reached at 905-593-1605.

We wish you the best of health!

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Long COVID is an umbrella term used to describe both the acute COVID-19 infection and any residual post-COVID-19 symptoms that last longer than 4 weeks1 and are not explained by an alternative diagnosis. Just like the infectious period of COVID-19, the signs and symptoms of Long COVID are on a spectrum, ranging from a mild residual cough, to more severe symptoms like difficulty breathing, shortness of breath, and nerve or muscle damage. On this spectrum, up to 65% of patients may experience musculoskeletal (MSK)-related symptoms1. such as muscle fatigue (49.1%), myalgia or muscle pain (34.8%), and arthralgia or joint pain (33%).

Some trends emerging in recent studies demonstrate that certain groups might be more susceptible to MSK pain after having COVID-19, including females, older individuals, those who have a higher body mass index or have myalgia upon hospital admission for COVID-19, those with co-morbidities, and individuals who have reduced physical or functional state prior to being infected1 . Other studies have reported reduced muscle strength 3, chronic fatigue conditions4 and in severe cases, the progressive breakdown of muscle fibres.

If you are feeling residual muscle or joint pain after having COVID-19, a chiropractor can help find ways to alleviate your symptoms. Here’s how:Chiropractors are trained to investigate potential causes of your MSK complaints and more specifically, determining the best course of treatment. Research shows forms of manual and soft tissue therapies are effective in targeting blood flow to areas of injury and promote healing as well as relieving joint pressure and resetting pain receptors.6,7. Usually, one or more of these hands-on approaches used by chiropractors result in pain relief regardless of the cause.

Chiropractors are also well-versed in implementing a variety of adjunctive treatments, including modalities such as Transcutaneous Electrical Nerve Stimulation (TENS), interferential current (IFC), and Shockwave or Low-Level Light Therapies, that may also produce similar healing and pain relieving effects8,-11 .

In treating Long COVID symptoms, some clinical considerations would also be given to the type, frequency, and manner in which the chiropractor conducts supervised or at home physical therapy. For example, following a thorough history and physical exam, a chiropractor may create a treatment plan that includes a combination of manual therapies, modalities, as well as rehabilitation exercises depending on the individual needs of each patient. However, a patient suffering from Long COVID related muscle and joint pain may be advised to perform less strenuous rehabilitation movements to ensure their MSK system can adapt and heal effectively. In some cases, additional measures, such as the use of Pulse Oximeter to monitor ones oxygen levels during exercise may be required.

Beyond physical activity rehabilitation and pain management, chiropractors can also advise patients on ways to conserve energy when performing their daily activities or physical therapy exercises. Similarly, ergonomic strategies may be recommended at the workplace or home to facilitate essential daily tasks. As part of a healthcare team, visiting a chiropractor can also become a follow-up point of contact where the patient’s progress can be monitored, or referrals can be appropriately written for further investigation.

If you continue to feel MSK pain after experiencing COVID, book an appointment with our chiropractor to discuss treatment options that will help alleviate your symptoms. We can be reached at 905-593-1605.

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Shovelling snow can be a necessary chore during the winter months, but it can also be a potentially hazardous activity if proper precautions are not taken. Snow shovelling involves a lot of physical exertion and can cause strain and injury to the back muscles if done incorrectly. In this article, we will discuss five tips to help prevent back pain when snow shovelling.

1. Warm-up before you start

Before you start shovelling snow, it is important to spend some time warming up your muscles. This will help prevent muscle strain and injury. Spend five to ten minutes doing light exercises such as stretching, jogging on the spot or taking a short walk. This will help get your blood flowing and loosen up your muscles, making them less prone to injury.

1. Use proper technique

Using proper technique when shovelling snow is essential to preventing back pain and injury. When shovelling, always bend your knees and lift with your legs instead of your back. Keep your back straight and avoid twisting your body while lifting or throwing the snow. Use a shovel with a bent handle or an adjustable handle to reduce bending. When moving the snow, push it rather than lifting it if possible.

1. Pace yourself

Snow shovelling can be a physically demanding activity, especially if you are not used to it. It is important to pace yourself and not try to shovel too much snow at once, especially if it is heavy or wet. Take frequent breaks to rest and drink water. Listen to your body and stop shovelling if you feel any pain or discomfort.

1. Dress appropriately

Dressing appropriately is important when shovelling snow. Dress in layers to stay warm, but make sure your clothing is not too bulky or restrictive. Wear shoes with good traction to prevent slips and falls. Consider wearing a back brace or support belt to help reduce the strain on your back.

1. Use the right equipment

Using the right equipment is essential to preventing back pain and injury when shovelling snow. Use a shovel that is the right size for your height and strength. Consider using a snow blower or hiring someone to clear your driveway or sidewalk if you have a history of back problems. If you must shovel manually, consider using a shovel with a curved handle, which can reduce the amount of bending required to lift the snow.

Shovelling snow can be a necessary chore during the winter months, but it can also be a potentially hazardous activity if proper precautions are not taken. By following the five tips outlined in this article, you can help prevent back pain and injury when shovelling snow. Remember to warm up before you start, use proper technique, pace yourself, dress appropriately and use the right equipment. By doing so, you can ensure a safe and pain-free snow shovelling experience.

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The 4 Pillars Of Well Being

I was listening to a podcast recently, and the author of the podcast mentioned the four pillars of well-being. These four pillars interconnect with one another, if one of these pillars is missing, it will affect the others, like a structure of a building.

As we end 2022, I wanted to share these four pillars with you in hopes they can serve as a guide of what to strive for in 2023.

1. Nutrition: Eating healthy is essential to well being. If your diet and nutrition is poor, you will lack the fuel and energy to move forward with other health-related goals. Sugar is especially detrimental, too much sugar will leave you feeling sluggish and with very little energy. Too much sugar over time can lead to insulin resistance and type 2 diabetes. Try to swap sugary food with fruits and nuts. Sugar in fruits contains fibers, minerals and vitamins which is a much healthier option to sweets and baked goods. White rice, pasta and bread also contain sugar, try switching to whole wheat options instead.
2. Exercise: Exercise is the most powerful medicine available. From blood pressure management, healthier bones and joints, to weight loss and improved memory and thinking, exercise can have a tremendous benefit on the body. The benefits of exercise can be obtained in as little as ten to fifteen minutes of moderate activity a day. This activity could be as simple as an outdoor walk, or an indoor bike ride. Research shows that the benefits of exercise can include a reduction in the risk of heart disease, blood pressure,stroke, and diabetes, and can help reduce stress and anxiety.
3. Cognition refers to our ability to think. It also refers to our ability to recognize, obtain, comprehend, and answer information that is presented to us. Examples of cognition include concentration, the ability to remember things, analyzation, problem-solving, categorizing, and reordering. We need to be able to do all these things to be successful in our daily lives in work, social, and academic environments. Like everything else in our lives, our cognitive health is directly related to our overall mental health. For those suffering from mental health issues, the ability to perform even the most basic cognitive tasks can be nearly impossible. Some signs of cognitive dysfunction as a result of a mental health issue include:
4. Not being able to problem-solve
5. Poor decision making
6. Confusion
7. Regular headaches
8. A decline in performance either at work or at school
9. Having difficulty concentrating
10. Having trouble focusing or thinking clearly
11. Memory loss
12. Difficulty sleeping

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Can’t seem to find an answer as to why your back is aching? The answer might lie right below you … your feet.

It’s easy to assume aches in pains in our backs are originating from where you are actually feeling it. So if your back hurts, it must be coming from an issue within your back, right? This is not necessarily the case. Everything in our bodies is connected through tissue and our nervous system.

How are my feet inter-connected to my back and why does this cause me pain?

Your body has three main shock absorbers: your feet, your knees and your spine. The shock of walking, running, jumping etc. is first felt by your feet. If your feet can’t handle the shock, it passes the impact absorption to your knees. When your knees are ill-equipped to handle the shock it passes the absorption to the last stop on the chain, your back. Your back will eventually fatigue and begin to cause you pain, especially if there is a misalignment in the lower region or the pelvis.

Why can’t my feet handle the shock in the first place?

Most of the problems associated with our backs caused by our feet are simply because of the surfaces we walk on. Our feet were designed to walk on grass, sand, dirt, mud and other natural terrain. Human innovation has brought us cement, tile, wood, etc. which are actually detrimental to the health of our feet and in turn our back. Natural terrain is suited to the shape and structure of our feet. This causes our arches to be supported and causes the muscles, ligaments and tendons of the foot and ankle to work in a supportive fashion.

How can I prevent this cycle of pain?

Shoes: Find the right kind of shoe to support your foot type. If you have flat feet or have a minimal arch, shoes that have a good amount of cushioning or stability will work best to absorb the shock.

If you have a pronounced arch, “Minimal” shoes are a specialized option to consider. These shoes are designed to promote the foot striking the ground with the front or middle of the foot rather than the heel.

Sorry folks, there are no high-heels on the planet that are going to do anything good for your feet or back, so try and wear them as sparingly as possible.

Chiropractic adjustment: A visit to your chiropractor can do wonders. First, they will check the joints in your feet and ankles are working properly. Your chiropractor will perform an examination, which could include examining your feet, analyzing your gait and posture, requesting an x-ray and checking your shoes for improper wear.

If it’s determined that your feet are the cause of your back pain, your chiropractor will develop a program, which may include an adjustment of the foot to stabilize your postural foundation and to help relieve related stress/pain to the rest of your body.

Custom Orthotics: Your chiropractor may also suggest individually fitted, orthotic arch supports if they’ve determined your feet to be the cause of your back discomfort.

Orthotic arch supports are heat moldable plastic shoe inserts designed to support the arch on the inside of the foot. Orthotics also help in realigning your foot’s ankle joints and bones.

To learn more, book a free consultation today by clicking here or calling 905-593-1605.

We wish you the best of health!

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We live in a world where we’re constantly in a hurry, juggling multiple tasks and carrying our belongings with us everywhere. And this can have serious consequences on your back health. In fact, back pain sends more patients to doctors than any condition other than the common cold. Here are some common activities that negatively impact back health and how you can fix them.

CommutingJust like sitting at your desk, hunching over your steering wheel can cause your muscles to tighten, curving your back. Over time this can result in long-term lower back problems. This is important for the 15.4 million Canadians who commute to keep in mind.

How to Fix it:

Be sure to sit at a 90-degree angle and don’t fully extend your legs. Move your seat up to allow yourself to sit up straight.

Adjust your lumbar to fit your back, and if it’s not enough support, try rolling up a towel to help decrease stress on your lower back.

Work-lifeDid you know sitting puts 40 percent more pressure on your spine than standing? It’s important to remember your posture especially when you’ve had a long day at your desk.

How to Fix it:

Practice ‘active sitting’ with your feet flat on the floor in front of you with your back straight, your shoulders squared and chin parallel with the floor. Ensure your workspace is set up to enable frequent breaks from sitting, getting up at least once each hour can help keep you moving. Consider a sit/stand workstation to allow varied working positions.

Carrying your belongingsWhen you’re carrying a heavy purse or laptop bag, your shoulders become out of line. This can cause your muscles to ache and can put uneven pressure on your spine.

How to Fix it:

Reduce the number of items you carry with you. Also, consider using a backpack to help distribute the weight of your load evenly across your body. This will help avoid the stress of isolated muscles overcompensating for unevenly distributed weight.

Improper liftingYou’re not alone if you have strained your back while lifting heavy boxes. Lifting heavy items improperly can put undue pressure on your spine and even cause spinal disc injury.

How to Fix it:

Picture yourself doing the lift before engaging to ensure you’re keeping the object in front of you, your back is straight and you’re lifting with your knees/hips rather than your back.

If you do experience pain, consult a health care professional to assess your specific needs and identify a course of action that’s right for you. Canada’s chiropractors are committed to helping Canadians be more physically active. A chiropractor can evaluate your strength and flexibility, and screen for anything that may limit your physical activities. Ask your chiropractor for an evaluation.

In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional. To book a free consultation click the link below or call 905-593-1605.

We wish you the best of health!

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Can you really feel weather changes in your joints? We all have that one relative who insists they can predict weather changes from their knees, but is it true? Is there any proof of a link between weather changes and sore joints?

As of now there is no direct scientific evidence of a cause-effect relationship between the weather and painful joints. There is a theory that a change in barometric pressure can change the way a joint feels. Barometric pressure is a measure of the amount of air pressure in the atmosphere. An increase in the barometric pressure can increase the air pressure around a sensitive arthritic knee joint, causing more pain and discomfort.

Another reason why joints may ache more in cold weather is because of the lack of activity. Cold and rainy days don’t entice us to walk outside, instead most people will choose the couch and tv. Being more sedentary can cause the joints to stiffen, which can lead to more pain and discomfort.

If you or someone you know is feeling more joint pain during the colder months, here are a few treatment options that can help:

– Moist heating pads are a great way to soothe arthritic joints and relieve the pain. These heating pads use the moisture from the air to deliver deep heat, which can feel great on a cold day. Our clinic offers two clinical grade heating pads: Theratherm and Thermophore.

– TENS Machines are electronic devices that can help reduce pain symptoms. These machines are small, portable devices that can be used while at home or on the go. These devices use electric frequencies that can block or reduce the sensation of pain. To learn more, click this link.

– Exercise and stretches are a great way to keep joints mobile and to help reduce pressure around arthritic joints. Indoor walks at a mall or a gym can help increase circulation and reduce joint tightness. If you are suffering from knee pain, here are a few stretches to help keep the knee joints mobile.

– Graston therapy is a treatment approach that uses stainless steel instruments to reduce pressure around joints, including shoulders, knees, fingers and even the TMJ! To learn more click this link.

– Massage, Physiotherapy and Chiropractic Care can all help arthritic joints by promoting mobility and flexibility. Loose muscles and flexible joints can help improve mobility and reduce the pressure around stiff joints. To learn more, book a free consultation here.

– Naturopathic Medicine can help sore joints by using supplements to reduce the pro-inflammatory effects of a typical western diet. Supplements can help soothe the pain and promote joint repair. To learn more visit our website here.

We hope you found this information helpful. As always, please consult an appropriate health care provider before making any health or lifestyle changes. To book a free consultation, call our clinic at 905-593-1605 or visit www.muscleandjoint.ca

We wish you the best of health!

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How much time do we spend at work? Over the course of a lifetime, probably a lot more than you think. The average person spends approximately 13 years at work, according to one analysis from HuffPost Australia. While at work, many of the tasks we perform are repetitive. Typing, driving, lifting, hammering, moving, and countless other duties make up our day-to-day work life. Over a period of time, repeat movements, poor posture and sedentary work may contribute to workplace injuries.

Workplace Injury Stats As benign as these tasks may seem, patients with workplace injuries would tell you otherwise. Workplace injuries can leave a big impact on employees and business likewise. Between the medical bills, loss of productivity, compensation paperwork, and decreased morale, the costs are high. Although many are preventable, workplace injuries are on the rise.

What To Do? Next time you lift a heavy box, climb a ladder or decide you don’t really need a break, take the time to stop and think about your following move. Ask yourself:

• Are you well trained to perform this job duty safely?

Do you feel alert and ready to do this task?

Have you taken a few moments to warm up before conducting a physical activity?

Do you have the right equipment (including wearables) available for a safe day at work?

Are you properly trained to use the equipment/materials?

If any of these questions bring up concerns, it’s time to address them with your employer. After all, happy and healthy employees are productive employees – all good things that your employer benefits from. Along with employing preventative methods such as maintaining good posture, keeping hydrated, taking frequent breaks, and stretching before work, being mindful of your actions and the environment is just as important.

Is it really a surprise that the day you have a huge deadline and are flustered with details is the same day you accidentally sent an email to the wrong recipient? It could also be the day that you reach for that heavy box on the top shelf and get hurt. Not allowing yourself enough time to consider your plan of action can be hazardous. There are no deadlines in this world that are more important than your health and safety. Remember, the things that you do to make your workplace safer benefit everyone.

What’s Next? Suffered from a work-related injury? WSIB of Ontario can offer support through each step of the claim process. Find out how to report a workplace injury or disease.

Finally, let’s not forget that what affects us at work is going to follow us home and impact the activities in life that we enjoy. If you do find yourself in a bit of a sore spot [pardon the pun], it’s a good idea to consult a local chiropractor about recovery options.

Call 905-593-1605 For A Free Pain Consultation!

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Have you ever had pain radiate from your low back, through your hips, and down one leg? If so, you may have experienced sciatica. What exactly is it, and what can you do to treat the pain? In this blog post, we will explore what you need to know plus offer some tips for relief.

What is sciatica? The sciatic nerve runs down the length of each leg, starting in your low back and ending at the heels of your feet. Sciatica is a term used to describe the pain caused by irritation of that nerve. Health professionals have a variety of names for it, including lumbosacral radicular syndrome, discogenic sciatica, nerve root pain, and nerve root entrapment, but sciatica is the most common term.

Sciatica is different from low back pain in that it results from the sciatic nerve, rather than the spine. This nerve serves an important function, affecting the hamstrings, calf muscles, lower leg muscles, and some foot muscles. In many cases, the pain gets worse with twisting, bending, sneezing or coughing.

What causes sciatic pain? Researchers estimate that 90 per cent of cases are caused by a herniated disc where the nerve root is compressed – something that may occur as a result of an injury, or age-related wear and tear. Other possible causes include lumbar stenosis1, or piriformis syndrome.

What are the symptoms of sciatica? Patients most often complain about pain radiating down the back of their leg, reducing their mobility.

Who is most at risk for sciatica? More research is needed to determine the exact incidence and prevalence of sciatica. It is estimated that five to 10 per cent of patients with low back pain have it, 1 and 10 to 40 per cent of people experience it in their lifetime.

There are certain risk factors that increase the chance of developing sciatica. These include: Age Height Mental stress Cigarette smoking

In addition, certain occupations are predisposed to sciatic nerve pain, including machine operators and truck drivers.

How is sciatica diagnosed? When a patient complains of pain radiating down their leg, a chiropractor will typically conduct a full history and physical examination to determine whether the sciatic nerve is to blame.1 Chiropractors often work as part of a patient’s health care team. If there are red flags present – such as if Cauda Equina syndrome is suspected – the chiropractor will recommend advanced imaging to determine if surgery should be considered.

How is sciatica treated? There are a variety of treatments that chiropractors can offer, including recommendations on lifestyle changes. These include: Physical activity Acupuncture Spinal manipulation

What can you do at home?

Talk to your chiropractor to ensure you are doing everything you can to improve your condition at home. He or she may recommend one or more of the following: Use hot and cold packs for comfort Avoid sitting or standing for long periods Practice good posture Improve your core strength through exercise Gently stretch out your lower back and hamstrings Take a walk regularly, go swimming, or try aqua fitness Use the proper technique when lifting heavy objects

How can you prevent sciatica?

You can reduce the chances of developing sciatica by exercising regularly and paying attention to your posture.3 Try the following exercises if you’re looking for inspiration, but the most important thing is to find an activity you enjoy: Walking Jogging Swimming Cycling Dancing Strength training Yoga Tai Chi Pilates

Chiropractors are spine, muscle, and nervous system experts who provide effective treatment to promote health, alleviate pain, and improve your quality of life. If you’re struggling with sciatica and want relief, visit a chiropractor today. And remember – you can always ask questions and take an active role in your recovery.

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Your back has two main purposes: it allows you to stand, supporting your arms and legs; and it protects your spinal cord, which communicates messages between your brain and the rest of your body. The health of your spine can affect your overall well-being.

Most people experience low back pain at some point in their lives. Because it’s so common, you may have heard many theories about what causes low back pain and how to fix it. But do you have the right facts? Here’s the truth behind some common back pain myths:

1. I need an X-ray, CT or MRI to figure out why I have back pain. Most causes of short-term (‘acute’) low back pain will not show up on an X-ray, CT or an MRI. A qualified health care professional, such as a physician or chiropractor, is trained to know when you should have diagnostic imaging done. They have a series of other tests they can do to help you get to the bottom of what is going on.

2. Bed rest is recommended for back pain. Bed rest may worsen your back pain unless your pain is so severe that you can’t move.

1. I just need to stretch my back. Before you stretch, it’s important to get checked out to see if stretching is the right thing to do. Depending on the reason your back is hurting, certain stretches can make things worse. For example, if you have a disc problem, then you may want to avoid stretches that flex the spine and put additional pressure on your discs. A chiropractor can help you get to the root cause and show you which exercises and stretches will help.

2. Applying heat is recommended for a sore back. Applying heat may make the inflammation of your joint, surrounding muscles and ligaments worse. Ice is the way to go for at least the first three days of short-term (‘acute’) pain.

3. Pain is the main indication that something is wrong. Your back may be in trouble and you may not feel it. Restricted movement or discomfort in your arms, legs and shoulders are also indications of spinal problems.

4. If I’m in a lot of pain, there must be a lot of damage. Pain is a sensation that acts as a warning system for your brain. Many things can set that warning system off. A spine, muscle or joint expert, like a chiropractor, can help you figure out if your pain is related to these parts of your body. It’s important to remember that intense pain doesn’t necessarily mean that there is significant damage.

5. This pain is so intense, I should probably head straight to the emergency room. Evidence shows that most low back pain cases are manageable and do not require an emergency visit. If you’re experiencing a loss of sensation in the saddle area or have lost bowel or bladder control, go to the emergency room.Otherwise, your best first step is to find a spine, muscle and joint expert, such as a chiropractor, to diagnose and treat the cause of your low back pain. And if the cause of your pain is serious enough to warrant the emergency room, these specialists will immediately send you there.

6. Now that my back pain is gone, I can stop doing my exercises. Once the pain stops, many people stop doing the things that helped them get rid of the pain. It’s important to make healthy back care and exercise a part of your regular routine. Otherwise, your back pain is likely to return.

If you’re experiencing back pain, consult our chiropractors, to assess your specific needs and develop a treatment plan that’s right for you. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional.

Visit www.muscleandjoint.ca for a free pain consultation!

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The most common cause of a sore throat in the morning is breathing through the nose or mouth throughout the night. The process of breathing can cause the membranes of the throat to become dry, which can lead to irritation and soreness. Snoring can also cause soreness, as well as microtrauma, which can lead to infections.

Other reasons for morning sore throats include post-nasal dripping and acid reflux. These secretions can accumulate at the back of the throat, leading to irritation and soreness. Allergens can also cause throat irritation, particularly pollen, mold or animal dander.

Why do these irritants cause more soreness at night than during the day? At night we tend to swallow less frequently when compared to the day. The process of swallowing helps to moisten the throat, and washes away any allergens or irritants. At night, these irritants can build up, leading to more soreness and irritation.

Other reasons for a sore throat can include:

• – Muscle spasms, tightness
• – Mechanical injury, trauma
• – Viral infection
• – Bacterial infections
• – Dry air
• – Tumours

Some home remedies for a sore throat can include:

• – Begin to gargle. One of the best things to help reduce the pain of a sore throat is to do a warm salt water gargle followed by a warm baking soda water gargle. The salt makes it feel better, and the rotating between salt and baking soda shocks the viruses by taking them from a very acidic to a very basic solution.
• – Drink lots of water! Hydration can help rinse the throat, remove irritants and can help keep the membranes moisten throughout the night
• – Hot Shower: Take a hot shower before bed to help open the nasal passages before falling asleep.
• – Humidifier: Setting the air humidity to about 50% can help ease breathing and reduce dust and allergens in the air. Ensure proper maintenance of the humidifier, as a dirty humidifier can lead to lung infections or flu like symptoms.

It is best to seek medical advice if you or someone you know is suffering from a throat infection. From a chiropractic perspective, loosening tight muscles around the throat may help lessen the chance of throat soreness. Our Naturopathic Doctors can help provide natural remedies to help heal the throat and promote natural wellness.

To learn more, call our clinic today for a free consultation! Ph: 905-593-1605, or click the link below to book online:

www.muscleandjoint.ca

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When shopping for the best ergonomic office chair, getting a chair that fits your unique needs should be the top priority. Not every chair labeled “ergonomic” has all the adjustment features necessary to truly be ergonomic. Here are the top six things you need to consider to help you make a better selection.

1. Seat pan comfort and shape When you sit in the chair the seat pan should be at least one inch wider than your hips and thighs on either side. The seat pan should not be too long for your legs otherwise it will either catch you behind the knees or it will prevent you from leaning fully back against the lumbar support. Most ergonomic chairs have a seat pan with a waterfall front that prevents the seat from catching you behind the knees. The seat pan should also be contoured to allow even weight distribution and it should be comfortable to sit on.

2. Think adjustable Always ensure that your chair is pneumatically adjustable so that you can adjust seat pan height while you are sitting on the chair.

You should be able to adjust the height of the seat pan so that the front of your knees is level or slightly below level and your feet are firmly on the ground. In most cases, there should be no need for you to use a footrest. The mechanism to adjust seat height should be easy to reach and operate when you are seated.

3. Lumbar support is key Many chairs have cushioned lumbar supports that can be adjusted up and down and forwards and backward to best fit your shape. If the chair will be used by multiple users then this level of adjustment may be required. However, if you are the primary user of the chair then a fixed lumbar support may be acceptable if it feels comfortable.

4. Don’t forget about the hips A chair that doesn’t provide enough hip room can make you sit too far forwards on the seat pan, which doesn’t provide so that you will not have enough thigh support.

5. Have a long-term strategy Think about how the chair will feel after 60 or 120 minutes. Low-density foam seat pans can become permanently deformed after long-term use which can affect cushioned support leading to discomfort, imbalance, and hip and back fatigue.

6. Chair covers 101 There is a whole range of upholstery materials available, each of which has benefits and concerns. Vinyl and vinyl-like coverings are easy to clean and spill-resistant, but they don’t breathe and if the chair begins to heat up under the thighs uncomfortable amounts of moisture can accumulate. Cloth upholstery is the most common covering, but this is less resistant to spills and more difficult to clean. A cloth-covered seat pan can also become warm and moisture-laden, and cloth-covered foam seat pans can be a significant source of dust mite allergen. When selecting your chair covering think about cleaning and maintenance issues and plan appropriately.

If you do require more help or are experiencing pain, consult a health care professional to assess your specific needs and identify a course of action that’s right for you. Canada’s chiropractors are committed to helping Canadians be more physically active. A chiropractor can evaluate your strength and flexibility, and screen for anything that may limit your physical activities.

To book a free chiropractic consultation click here or call 905-593-1605

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If you feel like you’ve gained a few extra pounds over the course of the pandemic, you’re not alone. I will admit, I have gained a few pounds myself. The shutdown of gyms, sport leagues, recreational facilities and some park amenities has put a dent in the fitness plans for many Ontarians. This decrease in fitness and activity has caused an increase in the size of the waistline.

A recent study in the March 2021 edition of JAMA found that the average weight gain was about 1.5 pounds per month across participants of the study. This gradual increase resulted in an almost 25 lbs increase in weight since the beginning of the pandemic!

Twenty-five pounds is a substantial amount of weight. To give you an idea, 25 pounds is almost equal to:

• 3 gallons of water
• 5 bottles of laundry detergent
• A two-year old toddler
• 5 two-liter bottles of soda
• 1 car tire
• 5 bags of sugar!

Looking at the BMI chart below, you can see that an extra 25lbs increase in weight would now classify a ‘normal weighted’ person as either overweight or obese.

And it’s no surprise that this increase in weight can become a substantial problem for future health. Increases in weight can cause all sorts of problems, from back pain to knee pain, diabetes and even cardiovascular disease. This is why taking action to help manage the weight is more important than ever.

So where do you start? The answer is: start simple! Small steps done consistently can lead to substantial progress over time. First, let us calculate some numbers to determine how we plan to lose the excess weight:

1 lb of weight requires the utilization of about 3500 calories

The average required daily caloric intake is about 2500 calories.

25 lbs of weight will require 25×3500 = 87,500 calories

To help lose this weight, two actions must be taken:

• We need to ensure we stay close to our daily required intake of 2500 calories per day, without going over. Creating a caloric deficit (eating less calories than what’s required), can help us achieve our goal faster. This app is great to help track your daily caloric intake.
• We add about 250 calories of exercise a day to help burn off the excess weight

What does 250 calories of exercise look like:

• 1.5 hours of house cleaning
• 30 minutes of zumba
• 45 minutes of gardening
• 45 minutes of walking
• 25 minutes of running
• 25 minutes of biking

If you keep this up 7 days per week, it would take:

87,500/250 = 350 days to loose the pandemic weight, which is almost one year.

So the question arises, is it time to take back better health? If the answer is yes, it’s time to start today! Start with simple steps, focus on the your ultimate health goal, and be consistent! You’ll get there sooner than you think!

Please note, every individual’s health is unique. Before making any lifestyle modifications, always consult with an appropriate health practitioner.

To help you on your weight loss goals, book a free Dietitian consultation today by clicking here.

We wish you the best of health!

Dr Malik

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Summer is upon us and while some COVID-19 restrictions are still in place, biking is a safe way to get outside and get your body moving.

Choosing the right bike for you is important to keep your body pain-free, and a bike shop can help fit you appropriately.

But choosing a bike goes beyond fit—including where you want to ride, what distances you want to cover, and more.

In this blog, we look at three popular bike options, common pain points while riding, and what you can do to prevent and handle discomfort.

Road Bike

If you’re planning on sticking to smooth, paved roads, road bikes are an excellent choice. With lighter frames and thinner tires, road bikes make for a very smooth and fast ride.

With lower handlebars, riders sit in a leaned forward position. Over time, this can lead to neck and knee pain.

Neck pain Road bikes are designed for speed, so riders take a bent-forward position while riding to increase aerodynamics. Over time, this position can cause neck pain as you have to keep your head lifted to see in front of you.

Try this for neck pain:

Sitting in a chair, clasp your hands together behind your neck. Slowly bend your head backward, curving your upper back. Hold for 5 seconds and then return to the starting position. Repeat this ten times or until you feel relief.

Knee pain Road cyclists usually cover a lot of ground in a short amount of time, which can cause a lot of fatigue—specifically in your knees.

Try this for knee pain:

Standing straight, stretch one leg out and rest your heel on the ground. Slowly hinge forward at the hips, keeping your back straight to stretch your hamstrings. Hold for a few seconds and repeat as needed.

While knee pain during cycling isn’t uncommon, it can sometimes signify a bigger problem. Be sure to visit your chiropractor if you have persistent pain, and they can help identify and treat the source of your pain.

Mountain bike If you want the ability to go off-road with comfort, a mountain bike is for you. Mountain bikes come with several gears to help navigate steep hills and have thicker tires for rougher terrain. Most mountain bikes come equipped with shock absorbers or suspension to absorb impacts, so your body doesn’t.

Sore forearms, wrists, and hands Not only do mountain bikers tend to grip handlebars tightly, but when they are riding on uneven terrain, their wrists are experiencing hard shocks, which can lead to pain and fatigue.

Try this for sore wrists:

Place one arm straight out in front of you and rotate your wrist down and outwards. Use your other hand to further rotate your hand. Be sure to work within a comfortable range of motion and stop if you feel pain. Hold for a few seconds and switch hands.

If you are noticing a lack of range of motion, your chiropractor can help restore range of motion through simple adjustments.

Low back pain Lower back pain is another common ailment mountain bikers experience. Low back pain can sometimes signify that you need to stretch out your muscles, or that you have a muscle imbalance and need to build strength in some areas.

Try this for low back pain:

Sitting on the ground with your legs out in front of you, put one foot over your leg and cross your opposite arm over that leg to create a gentle twist in your lower back. Hold for a few second and alternate.

Working with your chiropractor will help identify the cause of your low back pain, and they can work with you to recommend stretches and/or strengthening exercises to help restore balance to your muscles.

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I was reviewing the latest health news this past week, and the following headline stopped me in my tracks:

“Ontario’s opioid-related death toll surged to 2,050 during pandemic in 2020, new report finds” – CBC To see the full news article, click here.

This is quite concerning, considering that upto 80 per cent of the population will experience back pain at least once in their lifetime.

But what if you’re living with chronic back pain? Where can you turn for help? For too many of us, prescription painkillers, like opioids, are our first remedy to manage persistent pain, but there’s a whole world of medication-free options that may be able to help.

The 2017 Canadian Guideline for Opioids for Chronic Non-Cancer Pain and the American College of Physicians suggest trying various medication-free treatments or therapies that chiropractors can provide, such as spinal manipulation and therapeutic exercise programs.

Key Questions to Ask Your Doctor or Health Care Professional If you have non-cancer, long-term (‘chronic’) back pain, consider asking your doctor or the health care professional overseeing your care the following questions about managing it and any medication you are taking:

1. Would a trial of evidence-based, conservative, therapy, including chiropractic care and physical therapy, help manage my pain?

Adding manual therapy like spinal manipulation to standard medical care has been clinically shown to be a viable, non-invasive and evidence-based approach to managing your spine, muscles, tendons, joints or nervous system-related’ pain and dysfunction.

2. Is the medication I am taking an opioid? If so, is there an alternative medication or treatment that I could try first? Are there any non-opioid pain relievers I could take instead?

Some prescription, non-steroidal, anti-inflammatory drugs (NSAIDs), such as celecoxib (Celebrex) and diclofenac (Voltaren), may cause some side effects, when compared to over-the-counter NSAIDs, but they will not lead to dependence or addiction.

3. Is this newly prescribed or recommended medication safe to take with my other medications?

Be sure to review the full list of prescribed and over-the-counter medications you are taking with your doctor.

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A recent discussion with a patient had us talking about the health benefits of olive oil. Olive oil drizzled over a salad not only makes you feel full faster, it is a great source of energy, and has many added health benefits too. In this month’s newsletter, we will explore the health benefits of olive oil, and why you may want to incorporate it into your daily diet.

Olive oil is considered to be the healthiest fat in the world. Olive oil is derived from olive trees that are found along the Mediterrean Basin, and has been cultivated for thousands of years.

So what makes olive oil a superfood? It has to do with its fat composition. For reference, here is the composition of one table-spoon (13.5g) of extra-virgin olive oil:.

Monounsaturated Fat: 73% (mostly oleic acid)

Oleic acid is a type of fatty acid. Oils with oleic acid are used to replace saturated fats in the diet. Oleic acid might improve heart conditions by lowering cholesterol and reducing inflammation.

Saturated Fat: 14%

Saturated fat is a type of dietary fat. It is one of the unhealthy fats, along with trans fat. These fats are most often solid at room temperature. Foods like butter, palm and coconut oils, cheese, and red meat have high amounts of saturated fat. Too much saturated fat in your diet can lead to heart disease and other health problems

Vitamin D: 13% of Daily Value

Vitamin helps promote healthy bones and teeth, supporting the immune system, regulating insulin levels and improving lung function.

Vitamin K: 7% of Daily Value

Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue.

Antioxidants Such As Oleocanthal and Oleuropein

These chemical may help to prevent cancer, improve cognition, reduce the chance of Alzheimers and help lower cholesterol

Here are some ways to use olive oil: Drizzle it over salad or mix it into salad dressing.

Use in marinades or sauces for meat, fish, poultry, and vegetables. Oil penetrates nicely into the first few layers of the food being marinated.

Add at the end of cooking for a burst of flavor.

Drizzle over cooked pasta or vegetables.

Use instead of butter or margarine as a healthy dip for bread. Pour a little olive oil into a small side dish and add a few splashes of balsamic vinegar, which will pool in the middle and look very attractive.

For an easy appetizer, toast baguette slices under the broiler, rub them lightly with a cut clove of garlic, and add a little drizzle of olive oil.

Replace butter with olive oil in mashed potatoes or on baked potatoes. For the ultimate mashed potatoes, whip together cooked potatoes, roasted garlic, and olive oil; season to taste.

Make a tasty, heart-healthy dip by mixing cooked white beans, garlic, and olive oil in a food processor; season to taste with your favorite herbs.

Use olive oil in your sauces — whisking will help emulsify, or blend, the watery ingredients with the oil in the sauce.

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With the gyms closed, it may seem impossible to get a good workout in. The good news is that a simple flight of stairs can help you perform some of the same exercises you would do at the gym. In this video, Dr Malik illustrates six of his favourite stair workouts.

1. Decline Push-up: The decline pushup is a variation of the basic pushup. It’s done with your feet on an elevated surface, which puts your body at a downward angle. When you do pushups in this position, you work more of your upper pectoral muscles and front shoulders.

2. Incline Push-up: An incline pushup is an elevated form of a traditional pushup. Your upper body is elevated with an exercise box or other piece of equipment. You may find incline pushups to be a step up from your normal routine.

3. Tricep Dips: Tricep dips can be performed on parallel bars at your gym or even on a playground. You hold your entire body weight up with your arms extended and feet hovering over the floor, ankles crossed. Lower your body until your elbows reach a 90-degree angle before returning to your starting position.

4. Knee Step-ups: Step up on the stair with your left leg, swinging your arms as you do so. Take your right knee and raise it in front of you, into the air. Step down with your right leg. Repeat exercise with the other leg. Keeping alternating sides.

5. Bulgarian Split-squat: The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a stair or a sturdy chair. As a single-leg, unilateral squat, the exercise places a greater focus on the quadriceps than other, similar lower-body compound movements. It also requires a lot of balance and coordination, which increases the level of core and upper body engagement required to maintain proper form.

6. Calf Raises: Stand on a step so your heel can drop lower than the rest of your foot at the bottom of the movement. This provides a greater range of motion in your calf during the exercise. You can hold dumbbells to make this variation tougher, but it can be tricky to keep your balance when holding dumbbells that are too heavy.

If you are having muscle of joint pain, our clinic is here to help! Call our clinic today for a free pain consultation! We can be reached at 905-593-1605 Exercise safe and always consult with an appropriate health practitioner before making any lifestyle choices!

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Pressing on six months of a lockdown, the need for physical activity and mental solitude couldn’t be greater. With better weather finally here (not counting the appearance of snow this past Friday!), it is finally time to get outdoors, and allow nature to help heal our souls.

Hiking is a great activity, it not only provides physical exercise, but also offers a great way to unwind, and calm our nervous system. Trekking on uneven surfaces, and taking on challenging hills, can offer a great cardio-intensive workout. It can also help strengthen our back, leg and core muscles that we have neglected during the course of the pandemic.

It is no secret that being out in nature can help calm the body and the mind. With rates of depression, anxiety and stress reaching all time highs, being out in nature can be the medicine that we can all take advantage of.

Here are a few tips to help you start hiking:

1. Start With Neighborhood Walking: If you haven’t hiked in a while, try walking 20 to 30 minutes around your neighborhood at a brisk pace. If you can not accomplish 30 minutes, start with a five minute walk, and increase your intervals when ready.
2. Stay Hydrated: Ensure you are hydrated well before starting your hike, and take a water bottle with you when on the trails. If you plan to be out for longer than an hour, consider a wearable water pack such as this one.
3. Choose A Well Marked Tail: Most trails in regional and provincial parks are well marked and are easy to navigate. However it is important to bring bring along a map. You can also use this high-rated app, that has a library of the best trails in Ontario. Do keep in mind that cell-phone reception may be inadequate in some areas; if you plan on using your phone, try downloading the maps locally to use offline when required.
4. Wear Good Shoes: Invest in a pair of comfortable hiking shoes (preferably waterproof). If you have foot pain or sore feet, consider custom foot orthotics, or book a free pain consultation.
5. Protect Against Ticks: Wear long sleeves and long pants. Use insect repellent when necessary. It may also be a good idea to review what to do if you are bitten by a tick, which can be found here.
6. Apply Sunscreen: Being outside for extended periods of time, even on a cloudy day can cause sunburns. Always wear sunscreen with at least 30SPF that blocks both types of ultraviolet rays (UVA and UVB). Apply sunscreen about 20 minutes before your hike, and every 2 hours thereafter.

If you are new to hiking, I would recommend the following trails located in the Halton Region. They are easy to access, and offer great, well-marked trails:

• Hilton Falls
• Kelso Summit (Also offers great biking trails!)
• Rattlesnake Point
• Crawford Lake
• Mountsberg Park

For more information, and to book please visit the Halton Conservation Website

Happy Trails!

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I had a patient come in to the clinic a few weeks ago, and we started discussing about the challenges with maintaining a work/life balance while working from home. She mentioned how her work has taken over her home, with boxes of files now accenting her furniture. Her work area transitions between the dining table, living room, to even her bed!

Working from home has become the new norm during the pandemic, with many people utilizing their private homes as their new office. With technology being ever more portable, the office has now taken over the entire home. The areas of the home that were once reserved for family meals, movie-nights, or play-time with the kids, have now been turned into the boardroom, the computer desk, and the new office water-cooler.

This new setup has made the possibility of escaping work much more difficult. It was challenging enough having phones that were connected to our workplace. Now the office has nestled itself into every corner of our home. It’s no wonder that patients are reporting higher rates of anxiety and sleepless nights. Their place for refuge has now been turned into an always-on, stress-inducing workspace.

If working from home is to become prevalent in the post-pandemic world, it is more important than ever to help manage the new office. Most home-offices were established in a haste last March, as people needed to find a way to bring the office home. One year on, we still have patients working from home from their dining table, or using their bed as their new desk. I have had patients sit across their refrigerator all day while working from home, adding to their pandemic weight gain. It’s been a challenge, however with these few tips, hopefully you can create a barrier between your office and your home, which can help restore the work/life balance.

1 Dedicate The Right Space: This one should not be a surprise, you need to allocate a space within your home that will be your new office. This space does not need to be large, and can be temporary (a fold-away desk can convert any space into a temporary office). Ideally this space should be in a separate room, with a window and ample natural light. If natural light is not available, add lighting to help brighten up the space

2 Isolate This New Space: If you have a separate room, then isolating your new office space can be as easy as closing a door. If however you are sharing this space, consider a room partition. A room-devider is a great way to help you focus on your task at hand, but it can also help hide your workspace at the end of your workday. A room-divider can also help control sound.

3 Organize: Good organization can help your work-space feel more efficient and can help cut down on clutter. Studies show that workers are more productive in an organized workspace with less clutter and distractions. Try to keep files, loose papers and documents neatly organized in a file folder. Organize at the end of your workday to help get a head-start the next day. Consider cabinets with doors to stow away books and binders. This will give the office a clean and minimalist look.

4 Make It Welcoming: Adding soothing decor such as a plant or a picture of a vacation spot you visited before the pandemic, can be a great way to help make your space feel more inviting and relaxing. Keep the decor simple but minimal so that it does not overwhelm your work space.

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See The Full Post Here: https://muscleandjoint.ca/Mississauga/spine-muscle-and-joint-pain-at-work/ See The Stretching Video Here: https://www.youtube.com/watch?v=0Zy6edzzH18 According to the Canadian Chiropractic Association (CCA) 2017 report, All Pain, No Gain: Shining a Light on Canada’s Back Pain and Opioid Crisis, almost 90 per cent of Canadians have experienced muscle and/or joint pain in the last year, the most common being back pain and headache. Pain affects the way people work, play and generally live. And a person’s spine, muscles, joints and related nervous system supports every movement they make. Unfortunately, the World Health Organization reports lower back pain as a leading cause of disability worldwide. And a study in the Canadian Medical Association Journal found that back pain was the most common diagnosis for which emergency and family physicians prescribed opioids. Sleeping posture is the num­ber one cause of muscle and joint pain, according to those surveyed in CCA’s report. Shovelling snow, picking up a child or sitting at a desk for hours at a time can also severely impact your spine, muscles, joints and nervous system. And with an aging population, the number of conditions is expected to increase significantly. By 2031, the number of Canadians suffering from these conditions will increase from 11 to 15 million. Muscle and joint pain often stems from physical trauma, repetitive strain or overuse. It frequently impacts the head, neck, shoulders, back or pelvis. Most people will experience some form of muscle and joint pain in their lifetime. For example, you may strain muscles moving boxes or overdoing it at the gym. While not all of this discomfort is bad, it’s best to use proper techniques when you do strenuous or repetitive activities.  This extra care helps you prevent disorders and pain. Research demonstrates that we can manage many conditions through patient education, exercise and manual therapies rather than through surgery or medication. And nine in ten Canadians who have used chiropractic care to help with their muscle and joint pain believe that it improved their quality of life. To help manage pain while working, here are 7 stretches you can do during your workday!

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See The Full Post Here: https://muscleandjoint.ca/Mississauga/four-fitness-motivators/ Here are four fitness motivators to help you get started: 1. Have a distraction Research studies show that people who have a distraction are more likely to stick with a fitness activity than people who don’t. Brisk walking outdoors provides its own distractions. The scenery and street activity will keep your senses occupied, while your feet keep you moving. If you are fitting in your 15 minutes indoors, listen to the radio, play music you enjoy or workout while watching your favourite TV program.

1. Have a buddy Research studies also tell us that people who get active with a buddy find it easier to stay active. Invite your partner, a friend, neighbour, relative, one of your children or bring along the family dog to join you for a 15-minute walk or workout. Make it a time to talk, laugh and connect.

2. Pick a specific time of day Decide on the best time of day to set aside your 15 minutes so it becomes something to look forward to. Then you can schedule other activities around it. Keep to your scheduled time as much as possible.

3. Try not to miss a day Think of fitting in 15 minutes as a regular daily activity – like taking a shower in the morning. It can be easy to find reasons not to fit in 15. There are always so many other things to do. But the more you fit it in, the easier it gets until you hardly have to think about it. If you miss a day or two, don’t give up! Just fit it in again as soon as you can.

At the Muscle and Joint Clinic, we committed to helping our community be more physically active. We can help evaluate your strength and flexibility, and screen for anything that may limit your physical activities. Ask your chiropractor for an evaluation. To book a free consultation call 905-593-1605 . In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional.

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Calorie Calculator: https://www.runtastic.com/blog/en/calories-burned-walking-vs-running/

Yes you read that correctly! Walking is a great way to burn calories and reduce excess fat storage in the body. It’s a simple exercise that can improve your cardiovascular health, manage weight loss, prevent diabetes and improve mental cognition.

How does walking burn fat?

One would expect that the body would burn more fat during more vigorous activities such as jogging or running, however that is not the case. It is difficult for the body to use fat as a source of energy during vigorous activities because of two main reasons: Firstly, fat is difficult to burn as it requires more oxygen; and oxygen is in short supply during vigorous activities. The second problem with burning fat is that it takes time for the body to convert it to energy. This is a dealbreaker, as the body needs an immediate energy source that is easy to digest. This is why the body consumes more carbohydrates than fat during such activities.

More fat is burned during slower-paced exercises, as the body has more time to turn the fat into energy. Oxygen is also more abundant, as slower-paced exercises do not require as much oxygen as vigorous activities do, leaving more available to burn fat.

Walking can burn just as many calories as running, however it takes a longer time as the rate of calorie burn is lower. For example here is the typical burn rate per kilometre for a person who is approximately 200lbs heavy

The results are quite incredible, a slow walk burns more calories per kilometer (73) than a moderate walk (60), and burns almost as many calories as running fast does (76). To see your calorie estimate, check out this calculator by Adidas here.

It should be emphasized that all six of these categories burned more calories than watching tv!

Don’t underestimate the benefits a one-hour walk can have on your health! Not only will walking help you lose weight, it will improve your mood, improve your cognition, help prevent back pain, and will keep your body younger. Walking is an easy activity to get into, requiring little gear, but providing tremendous health benefits.

If you are planning to start walking, and would like a free consultation to get started we can help. Our clinic can offer advice on warm-up stretches, footwear, clothing and more. Call our clinic today at 905-593-1605.

I hope this article has motivated you to start walking.

Stay Active, Stay Healthy!

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With the onset of the COVID-19 global pandemic, most fitness centres across the country have been forced to temporarily shut down. These include yoga studios as well as specialized training centres for professional athletes. As such, many people have turned to training and working out at home and outside, with the goal to achieve the same level of fitness success as before. This, however, may increase risk of injury due to a lack of supervision and unfamiliarity of using a new space.

Working out in a new environment due to unforeseen circumstances, like a global health crisis, could result in pain and injury especially if you’re trying to accomplish too much, too soon. If you’re trying to accomplish the same success as working out at the gym or training in a specialized facility, you need to be careful about how you approach your exercise program to avoid unwanted health effects.

For example, exercising at home or outside could result in injury if using unsafe substitute items for weights and dumbbells. Exercising outside could also be dangerous if you are not careful about your surroundings such as holes in the ground, using slippery surfaces during or after rain, and heat or sun exposure.

To ensure that people get the most benefit out of their exercise routine, here are some simple ways to stay active and safe in any space you choose to train.

Exercising At Home Safety is a big concern when exercising at home.

Here are some things to consider:

• Footwear: Make sure your choice of footwear is tailored to the type of exercise you’re doing to prevent slips and falls. You should either be wearing shoes or be barefoot if you’re using a mat.
• Space: Make sure the space around you is clear of things you can trip on, such as toys.
• Props: Use proper household items to substitute for weights and dumbbells.
• Stools and benches: If using a stool or bench to support your workout, make sure that it is stable and has a wide base of support.

Exercising Outside If you’re working out outside, be sure to check that you have adequate space and that your surface is clear of any debris such as rocks, branches, and waste.

Choose clothing to match the temperature outside. If it’s hot, wear something breathable and light. Make sure to bring an extra water bottle as well so you can properly hydrate.

No Equipment, No Problem! As not everyone has access to a home gym or gym equipment, there are many household items that you can use to substitute for kettle bells, weights, and dumbbells to get an effective workout.

Whether you’re an elite athlete or weekend warrior, a great option is a four litre water jug. To make your exercise more or less challenging, you can add or remove water to match your fitness level.

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It’s hard to jump out of bed for a great day when your muscles are stiff and your joints creaky. But you can change that by warming up and stretching before your feet ever touch the floor.

“Stretching before getting out of bed can help wake up the body and improve the circulation. It can also turn on the parasympathetic system – the ‘rest and digest’ system — which puts us in a more relaxed state right when we get out of bed, helping set the tone for a calm morning and day,” says Dr. Beth Frates, who directs wellness programming for the Stroke Research and Recovery Institute at Harvard-affiliated Spaulding Rehabilitation Hospital.

Theoretically, stretching before getting out of bed may also help prevent falls. “By focusing on your legs and arms, you may be more careful and mindful when you put your feet on the ground,” Dr. Frates says.

How should you start? Normally before you stretch, you should warm up your muscles; that gets blood flowing to them so they’re more pliable. But Dr. Frates says the muscles are already on the warmer side when you’ve been in bed all night. All it takes to prepare for stretches in bed, then, is a few minutes of flexing the joints before you stretch. (Tip: Remove your blanket and sheets before stretching, to give yourself a little more room.)

While you’re still lying down, flex your lower limbs: put your knees and feet in the air; with your knees in the air, raise and lower your feet; roll your ankles and move them back and forth.

Next, sit up in bed. Slowly look left and then right. Roll your shoulders a few times; work your elbows by holding both arms in front of you and doing biceps curls; flex your wrists up and down; open and close your hands several times.

Now you’re ready to start stretching. Try the stretches we’ve laid out for you on these pages (in any order you like). Some require a towel or resistance band, which you can keep next to your bed.

“Hold each stretch for 30 to 60 seconds if possible,” Dr. Frates advises. “And don’t bounce, which can damage the muscles.”

When you finish stretching, you’ll probably feel better. “Stretching can release the body’s ‘feel good’ chemicals, lubricate the joints, and help you maintain your range of motion,” Dr. Frates says. And that makes the wake-up stretching routine a prescription for a full day of better functioning.

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If you had a New Year’s resolution at the start of the year, it’s probably being tested right now. Luckily, the year is still young, and there is plenty of time to get back on track! Persistence and consistency will help you reach your goals.

If weight loss was part of your New Year’s resolutions, this month’s article might interest you. We are well aware that maintaining a good diet, and exercising regularly can help with weight loss. But there is a third overlooked factor that can also help, and that is your hormones.

Hormones are chemicals secreted within the body by the endocrine system, that help regulate the chemistry within the body. Their influence on the body is incredible, and can include blood pressure regulation, sleep, mood and even fat accumulation.

As for digestion, hormones can control appetite, insulin production, fat storage, satiety, energy expenditure and more. The levels of hormone production can vary throughout the day, and can be affected by what we eat, and how we move.

Here are some of the more common hormones related to weight gain, and their effect on the body:

• Leptin: This is a hormone released by the fatty tissues after a meal. Leptin tells the brain when fat storage levels are sufficient in the body. This decreases our appetite, helping to eat less. If leptin levels are low, the brain interprets this as starvation, and signals it is time to eat
• Ghrelin: This hormone tells the brain that the body is hungry and to seek out food.
• Cortisol: This is well known as the ‘stress-hormone’. Cortisol peaks in the morning and reduces throughout the day. Cortisol causes breakdown of muscles and promotes accumulation of fat in the body. Prolonged stress in the form of working from home, being in a pandemic, or using technology throughout the day can increase stress, which can cause an increase in cortisol levels. This results in more fat accumulation.
• Human Growth Hormone (HGH): This hormone is secreted by the pituitary gland which in turn stimulates IGF-1 that breaks down fat to use as energy
• Insulin: This hormone is well known, it helps to regulate the blood sugar levels in the body. Insulin converts sugar to fat and muscle tissue. An increase in body weight makes cells in the body more resistant to insulin. The body compensates by producing more insulin, which causes an increase in fat storage. Hence, increased body weight can cause a further increase in fat storage.
• Thyroid Hormones (T3 and T4): These hormones can be thought of as the thermostat of the body, regulating body temperature and function. Low levels of thyroid hormones can cause increased fatigue, weight gain, a puffy face and muscle aches.
• Irisin: There are two types of fat in the body: brown fat and white fat. White fat accumulates in the body and acts as insulation, helping to keep you warm. Brown fat helps to maintain temperature when the body is cold. It produces heat and burns more calories as compared to white fat. Irisin helps to convert white fat into brown fat. People who are sedentary tend to have lower levels of Irisin, compared to people who exercise. It is thought that increasing activity helps produce more irisin, resulting in more brown fat, which in turn can help burn more calories, leading to weight loss.

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A recent study in the Dec 14th, 2020 edition of Clinical Rehabilitation investigated the benefits of laser therapy with exercise on patient’s suffering from shoulder impediment syndrome.

This randomized control trial involved 120 participants who were suffering from subacromial impingement syndrome.

The participants were separated into three different groups based on intervention:

Group 1 = Low Level Laser Therapy and Exercise

Group 2 = Exercise Only

Group 3 = Laser Therapy Only

Treatments were performed three times per week for 8 weeks.

At the end of the 8 weeks, the group who had laser therapy combined with exercise improved the most in terms of pain and shoulder function, with a reduction in pain and medication.

To learn more about this study click the link below:

https://pubmed.ncbi.nlm.nih.gov/33307783/

If you or someone you know is suffering from shoulder pain, call us for a free pain consultation today! Phone: 905-593-1605

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See The Full Post Here: https://muscleandjoint.ca/Mississauga/stay-standing-this-winter/ Fall Prevention Tips From Your Mississauga Chiropractor Falling on ice can leave you red-faced with embarrassment, or far more seriously, hurt badly from taking a knee to the ice or falling awkwardly on icy snow. Slippery sidewalks, driveways and icy parking lots can be risk factors for falls in winter. Avoid a bad fall with these top tips!

Walk like a penguin * The penguin waddle helps you keep a centre of gravity over the front leg as you step, instead of split between the legs. Short strides also help keep your centre of gravity, which help avoid falls. When walking, extend your arms out from your sides to increase your centre of gravity. Don’t keep your hands in your pockets! Walk slowly, with short strides and try to land your steps with a flat foot.

Keep walkways clear * Shovel snow and scrape ice as soon as possible. Liberally sprinkle ice melt product or sand onto walkways to provide foot traction and to make sure surfaces don’t turn to ice. This not only protects you and your family, but also postal carriers and others when they’re walking around your property. Where possible install or use handrails for extra support.

Take all precautions * Be extra cautious walking after a storm. Tap your foot on potentially icy areas to see if it is slippery. Hold a railing while walking on icy steps. Stay steady by wearing proper winter footwear. Lightweight boots with a thick, non-slip tread sole will provide good traction on ice. If a sidewalk is icy down the middle, walk on the snow beside it to avoid slips.

Lighten your load * Carry fewer bags on snowy days, since excess baggage can throw off your balance and make it tougher to regain your balance once you lose it. Keep your hands free by putting away your phone while walking – you may need to catch yourself!

Boost balance with exercise * You can’t control the weather, but you can improve your balance through regular exercise. Exercise is an ideal way to help you stay safely on your feet because it helps improve balance, flexibility and strength. Talk to a chiropractor about ways to improve your balance and strength in order to prevent falls.

Visit your chiropractor Don’t let a fall get you down. If you do take a tumble, visit your chiropractor. They’ll get you back to doing the things you love to do and will work with the rest of your care team to help prevent future falls.

To see a chiropractor call our clinic today for a free consultation at 905-593-1605. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional.

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I have a lot of patients preparing to start living a healthy lifestyle in the new year; the dreaded new year’s resolution. But a new year’s resolution is probably the worst way to start a healthy lifestyle; I’ll explain.

As you may have heard, new year’s resolutions are destined to fail. In fact, only 8% of people will keep their resolution! The most common reason why resolutions fail is that they are fundamentally flawed. From a specific date, people expect themself to do a complete 180-degree change in their lifestyle habits. Overnight they try to eat healthier, go to the gym, be more active and cut out sugar. In essence what they are trying to do is climb a mountain instead of a small hill.

Rather than deciding to climb Mount Everest on January 1st, why not take a few small steps that are more achievable and more importantly on your own schedule.

These can be simple changes, such as:

• Deciding to wake up 30 mins early to perform a few yoga poses or light exercises twice a week
• Cutting back the four sugars in your tea to three sugars.
• Use a timer so that every hour at your desk you stand for 10 minutes
• Drink more water. Buy yourself a nice water bottle to keep at your desk
• Rather than white bread, opt for the whole wheat one instead
• Instead of juice, try a smoothie, or even just water.
• Wear more comfortable shoes at work and try to avoid heels if possible. Your back will thank you!

Some healthy activities don’t need to be actual activities. Instead, you can start the new year exercising your most important muscle of all, your brain! A few suggestions include:

• Looking into what exactly a calorie is, and calculating your daily caloric intake
• Read why too much sugar is bad for you, Netflix has some great movies on this topic.
• Google the benefits of exercise and how it stimulates the brain

Once you feel ready to make a change then do so gradually. These changes should not be burdensome and should fit within your lifestyle.

Here are some other changes I made which I hope will inspire you to make healthy choices in the new year. Please note some of these changes took years to implement and were mostly done one at a time. There is still the occasional cheat day, but the trend now is mostly healthy!

• Reduced added sugar, except for in my tea
• Reduced dairy and wheat
• If I do eat wheat, I try to eat whole eat or even quinoa
• Running 4-5 kms every other morning.
• Replaced the sitting desk with a standing desk at work
• Joined an indoor soccer league (pre-pandemic of course!)
• I make sure to have breakfast every morning
• I try to get 8 hours of sleep a night
• Keeping hydrated. I have a water bottle at my desk, another in my car and another by my bed
• Reduced TV watching and substituted that time for reading. I still watch my Netflix shows!
• I try to make it to the gym 3 to 4 times a week, but now try to workout at home three times a week.
• Substituted music on my drive for podcasts and audiobooks.
• I’m a big fan of fruit smoothies, I try to make them every morning if I can

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Over the past month, I have been mentally reviewing many different iterations of this end of year message, and how to best convey my thoughts and feelings about the year that just transpired. As the year draws to an end, many opinions about 2020 are being voiced online. Most of these opinions about 2020 have been expressed with a negative undertone. In my perspective, I think 2020, through its challenges, helped demonstrate the resilience of humanity.

No doubt, 2020 was a challenging year. The loss of nearly 15,000 lives in Canada and millions around the world is a tragedy. Families were separated, education systems were disrupted, businesses were shut down and travel was halted. Mental and physical health was affected, causing much stress and anxiety in a population already experiencing burnout.

Despite these challenges however, humanity persevered. Nine months since the initiation of the lockdown, we have not one, but two vaccines approved by Health Canada. These vaccines are using mRNA technology, which itself is a scientific marvel. Education systems pivoted to online learning, allowing a path for continuing education. Families were connected using technology, businesses reorganized to provide safer shopping environments, and somehow we carried on. Life was different, but even under these difficult circumstances we found a way to keep moving forward.

As I write this, I understand we are heading towards another lockdown. But just as with the first lockdown, this wave too shall pass. On the other side, schools will reopen, businesses will reopen, case counts will lessen, and a somewhat normal life will resume once again. Humanity will again pivot, adapting to the challenges like we did in 2020. Only this time, with the experience we gained, and the perseverance we demonstrated, we will do it better. We just need time, time to wait the storm out, time to allow the case counts to dwindle, time for the virus to exhaust itself. In the meantime we wait, and use this time to prepare ourselves for the other side. Whether it is spending time with family, learning a new skill, developing an at-home workout routine or reading more, a better day is waiting just around the corner, we just have to wait out the storm.

I hope these words of optimism help bolster your spirits as you gather around with your loved ones, both in person and virtually, this holiday season. There is much to be grateful for, and much to look forward to in the months and years ahead.

Our hearts are grateful for your cooperation and patience as our healthcare team did its best to navigate care during this pandemic. Your encouragement and trust helped keep us going, and helped us focus on why we are here: to serve the health of our community. It’s a privilege and an honour to be here to help, to help keep you moving forward towards your goals and aspirations. We are here for you!

We look foward seeing you again in 2021, and we wish you and your family a healthy, safe, Covid free 2021!

On behalf of the team:

Merry Christmas and Happy Holidays!

Dr Malik

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If you’re an avid runner, or if you are planning to start running, I am sure this question has crossed your mind. Does running cause long term knee damage? Or even worse, does running cause knee arthritis?

On the surface, one would expect that constant loading and unloading of the knee joint would cause irreparable damage. Fortunately, however this does not appear to be the case.

Recent studies have shown that not only does running not cause damage, it actually helps to prevent knee arthritis. One particular study followed runners and non-runners for almost 20 years and found that knee arthritis developed in only 20% of the runners, compared to 32% in non-runners

Another study followed more than 2,000 people who had a history of knee pain. After several years it was found that people who ran reported a decrease in the frequency of their knee pain. Runners were 29 percent less likely than non-runners to report frequent knee pain.

Another study examined whether increased running would cause a decrease in physical abilities, during the later years of life. The study began with participants who were runners and non-runners, and at least 50 years of age. After 21 years, the study found that not only were there more participants in the running group who were still alive, but they also had fewer physical limitations than the study participants who were not runners.

These studies show the incredible health benefits running has on the joints of the body. But the question arises: how does running improve joint health, and reduce the chance of arthritis?

Arthritis is the term used to describe wear and tear of the joints, resulting in the thinning and breakdown of knee cartilage. Running appears to help protect the joints from arthritis in a few ways,

• By helping to reduce weight, which in turn helps to reduce stress on the bones and joints.
• Running helps to reduce inflammation throughout the body, which can help reduce arthritis.
• The knee cartilage appears to respond well to stress. Running appears to keep the cartilage strong and healthy, which further reduces the chance of arthritis.

But the question arises, what if you already have bad knees, is it a good idea to start running now?

Generally, for most people, running appears to help improve the health of an injured knee joint. One study followed individuals over the age of 50, and who were diagnosed with knee arthritis. This study showed that eight-years later, long distance running did not increase the severity of their arthritis. Another study followed participants who had an MRI indicating knee damage. These participants underwent a four-month marathon training program. At the end of the program, these participants showed an improvement in their knee cartilage health.

Running is a great activity, requiring minimal equipment, and providing great health benefits. If you are interested in running, but are unsure if your knees are ready, contact our clinic today for a free consultation! Call 905-593-1605.

Thank you for listening to our podcast and we wish you the best of health!

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Arthritis affects about one in five Canadians or more than six million people. Many people living with this condition say they need help to complete daily tasks because arthritis limits their abilities. With symptoms like stiffness and often painful inflammation, arthritis limits your mobility and how well you can move your joints. Chiropractic care helps alleviate arthritis symptoms, so you can move through your day with less pain.

Although symptoms are more likely to show with age, more than half of the Canadians living with arthritis are less than 65 years-old. And 20 per cent of Canadians older than 15 years old suffer from arthritis, making it one of our most prevalent chronic health conditions.

Since there are more than 100 different types of arthritis, the search for a cure is ongoing. If you don’t treat it, arthritis may permanently damage the joint it affects. Specific types of arthritis can affect your heart, eyes, lungs, kidneys and even your skin. That’s why treatment, such as chiropractic care therapies, which help alleviate arthritis symptoms, play a vital role in managing this condition.

There are countless over-the-counter products that provide relief from arthritis symptoms but the results are temporary. More permanent and effective forms of treatment include surgery, as well as therapeutic exercise and manual therapies, such as those a chiropractor provides. Since surgery can be quite invasive and comes with a lengthy recovery time, many people prefer exercise and manual therapies.

A key way to improve your range of motion and reduce pain, as well as arthritis-related symptoms, is to use exercise to strengthen the muscles around your affected joint. For people with arthritis, it’s important to ensure you’re doing the right exercises. You can consult a health care professional, such as a chiropractor, to help you develop a plan that will work towards improving your mobility and limiting the risk of aggravating your pain.

Manual, ‘hands-on’ therapy and soft tissue therapy can help to increase your range of motion, reduce inflammation in your joints, and help you manage your pain. One of the most common treatments a chiropractor uses is manual manipulation of your spine. This evidence-based therapy improves your joints’ motion, and your ability to move through your day pain-free.

To get the help you need, visit and consult with a variety of health care professionals, including a chiropractor. While there is no known treatment with permanent results, your chiropractor can work with you to create a self-care plan that blends therapeutic exercises into your daily routine and helps alleviate your arthritis symptoms.

If you’re experiencing common signs of arthritis, such as joint pain, swelling, joint cracking/popping, decreased range of motion and redness –

call our clinic today for a free consultation! Phone: 905-593-1605.

Thank you for listening to our podcast and we wish you the best of health!

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As you may have noticed, Covid-19 cases in the province of Ontario and around the world are increasing once again. Daily counts have been increasing progressively since mid-August. Similarly, this phenomenon occurred during the 1918 pandemic, with the second wave starting about 4 months after the peak of the first wave.

There were a total of three waves during the 1918 pandemic. (Side note, I would recommend reading The Great Influenza, By John Barry if you are interested in learning more about the Spanish Flu). Given the recent increase in numbers, the question arises: are we facing a second wave?

There is no formal definition of what constitutes a wave, but you can think of infections going up and crashing down like waves of the sea. Rather than a linear progression, infections tend to spike up, then crash down, and repeat.

To get a glimpse of what could be in store for Ontario, it may be worthwhile reviewing what occurred in the Australian state of Victoria, which has a similar population to Ontario. Victoria recently experienced its second wave, with case counts reaching near five times the high of the first wave.

There is considerable lag time between becoming infected to developing symptoms. According to John Hopkins School Of Medicine, it can take up to two weeks for a person to become sick enough to get tested and their case counted. It can take additional time for more people to become infected, which can cause a delay in actual counts that reflect the total number of infections in a population. This can explain why the benefits of public policy measures may not be seen in case counts until weeks after they are implemented.

In conclusion, the current situation emphasises the need for continued adherence to safety protocols, such as handwashing, disinfecting, face covering and social distancing. With cooler months ahead of us, and flu season fast approaching, we must remain vigilant to help protect our population, especially those most at risk.

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Thank you for listening to our podcast and we wish you the best of health!

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For many of us, reducing the spread of COVID-19 has meant long periods of isolation at home. This pandemic has disrupted our routines, shoving exercise to the bottom of our to-do lists. But we know that keeping your body moving is important, here are a few important reasons for you to stay active:

1) It helps relieve low back pain

All the sitting around during the pandemic hasn’t helped your back pain. Exercise, especially core strengthening, has been shown to be very effective in improving the function of your back1

2) It improves bone health

Current evidence shows that exercise can increase bone density and decrease the risk of falls and fractures in the elderly.1 Studies have also shown that exercise is comparable to medication in improving the day to day functioning of people with osteoarthritis.

3) It helps prevent obesity

Obesity is often linked to many life-threatening illnesses (e.g., diabetes or high blood pressure). There is strong evidence that exercise is important for preventing weight gain as well as keeping your weight stable after you’ve shed some pounds.1

4) It helps improve your mental health

Social isolation during this pandemic has made people feel anxious and stressed. Physical exercise can have a positive effect in the long-term management of psychological symptoms, including depression, anxiety, and chronic stress!1

5) It helps manage diabetes

Diabetes affects approximately 2.5 million Canadians, with over 200,000 cases being diagnosed every year.2 Researchers around the globe have all found that regular exercise, along with dietary changes, can help manage diabetes.1

6) It prevents your risk of cancer and cardiovascular disease

Cancer and heart disease are the leading causes of death in Canada.1 There is more and more evidence showing that exercise can help protect you from developing cancer in the colon, breast, uterus, and prostate.1 Studies have also shown that exercise lessens your risk of developing heart disease because it helps reduce the amount of fats and cholesterol in the body (both play a role in damaging your arteries).1

7) It can help improve brain health

Individuals who exercise regularly may have a decreased risk of developing dementia. It may also improve balance and function in individuals with Parkinson’s disease.3

Don’t let this pandemic slow you down. Improve your overall health by making exercise a part of your daily routine. If you want to learn more about managing your health with exercise, contact our clinic today for a free consultation! Ph: 905-593-1605

**References**

``` 1 Pedersen BK, Saltin B. Exercise as medicine: evidence for prescribing exercise as therapy in 26 different chronic diseases. Scand J Med Sci Sports. 2015;25(S3): 1-72.

2 Public Health Agency of Canada. Diabetes in Canada: Facts and figures from a public health perspective. Date modified: December 15, 2011. Accessed September 22, 2017.

3 Paillard, Thierry, et al. “Protective Effects of Physical Exercise in Alzheimer's Disease and Parkinson's Disease: A Narrative Review.” Journal of Clinical Neurology (Seoul, Korea), Korean Neurological Association, July 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4507374/. ```

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Exercises to Avoid If You Have Back Pain

Physical activity is a great way to prevent and treat back pain – but did you know that some exercises can do more harm than good? To avoid putting too much strain on the joints, ligaments, and muscles in your back, here is a list of exercises to avoid, as well as some alternatives. Talk to your chiropractor to determine which exercises are right for you…

Number One: AVOID Superman back extensions

In this exercise, you begin by lying face down, simultaneously lifting your arms and legs off the ground and holding that position. Most people experience quite a bit of discomfort with this exercise, and research has shown that it creates the highest amount of stress to the joints of the low back. Instead, try the bird-dog. The bird-dog exercise is commonly recommended to strengthen and stabilize your low back without overloading your spine. Start on your hands and knees and engage your abdominal muscles with deep, steady breathing. Slowly lift and extend one leg behind you to hip level without tilting your pelvis. Raise and extend the opposite arm to shoulder level. Hold for ten seconds, then return to starting position. Repeat eight to twelve times, then switch to the opposite leg and arm. Be careful not to let your low back sag during this exercise. For beginners, try extending only one arm or leg at a time while continuing with deep, steady breathing.

Number Two: AVOID Sit-ups

Although sit-ups may strengthen the abdominal muscles, they can also put a lot of pressure on your spine, increasing the risk of disc herniation injuries. Instead, try partial crunches. Partial crunches are better at isolating your abdominal muscles without risking injury to the low back. Lie on your back with both knees bent and feet flat on the floor. Put your hands behind your neck, tighten your abdominal muscles and raise your shoulders off the floor, being careful not to use your arms to pull your neck off the floor. Hold, and slowly lower your shoulders back down. Repeat 15 times, or as recommended by your exercise plan. It might be helpful to have your hands placed under your low back to maintain the lumbar curve and support the pelvis.

Number Three: AVOID Double leg raises

Having a strong core is a key component of managing back pain. Double leg raises (lifting both legs together while lying on your back) puts a lot of demand on your low back. Instead, try single leg raises. While lying on your back, bend one knee with your foot flat on the ground and keep the other leg straight. Slowly lift the straight leg up and hold. Lower your leg slowly. Repeat 10 times (or as recommended by your exercise plan) and repeat with the other leg. Remember to keep your back flat on the floor the entire duration of the exercise.

Number Four: AVOID Standing toe touches

Stretching is important to prevent injury and reduce muscle soreness after working out. It is quite common to have tight hamstrings (the tendons at the back of your thigh) and that may contribute to back pain. However, standing toe touches may aggravate an existing back injury by compressing the spine beyond what it can safely manage. Instead, try towel hamstring stretches. Lie on your back with one knee bent. Wrap a towel around the foot of your other leg and use it to pull the leg up. Straighten the knee as you bring that leg up. Hold for 20 seconds and repeat on the other side. Be sure to keep your back flat on the floor during this stretch

If you are suffering from back pain, call our clinic for a free consultation today. We can be reached at 905-593-1605.

Thank you for listening to our podcast, we wish you the best of health!

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Written By: Dr Ayesha Qureshi

Proper supplementation can help with good health. At the Muscle and Joint Clinic, our team of Naturopaths can help keep your body healthy and functioning properly by ensuring you supplementing correctly. Here are a list of supplements a Naturopathic Doctor can help you with:

o Number One: Vitamin D. According to Stats Canada, about thirty-two percent of Canadians had vitamin D inadequacy, and forty percent had vitamin D inadequacy in the winter months. Low vitamin D levels have been linked with poor bone mineralization and skeletal deformities, muscle pain, asthma, low immunity, risk of cardiovascular disease among more. Sources of vitamin D include egg yolk, fish, mushrooms and fortified dairy products. Limited sun exposure and having darker pigmented skin can put you at risk of vitamin D deficiency. Talk to your Naturopathic Doctor or healthcare provider to see if you are getting an adequate amount of vitamin D and if supplementation may be necessary.

o Number Two: Probiotics and immune support. The gut has a strong influence on your immune system. Keeping your gut healthy is an essential step in keeping your whole body healthy! Incorporating probiotics in the diet is one recommendation I often tell my patients to help improve their gut. Probiotics are live bacterial organisms that are beneficial to your overall health. There are many factors that can affect the gut such as poor dietary habits, stress and medications. Antibiotics for example not only kill the bad bacteria but they also destroy the good bacteria in the gut. Probiotics will help restore the microbiota balance. Probiotic foods include pickles, yogurt, kefir, sauerkraut and tempeh. Probiotic supplementation may also be helpful in many cases such as constipation. Talk to your healthcare provider or Naturopathic Doctor and see which strain and dosage is right for you and your child.

o Number Three: Botanical herbs There are a number of botanical herbs that are immune stimulating and strengthening. These include Astragalus, Sambuscus, Codonopsis and Echinacea. Depending on the immune status, different herbs may be beneficial. Be sure to discuss with your health practitioner if these herbs are right for you.

To learn more about supplementation, book a free consultation with our naturopathic doctors today! Call us at 905-593-1605. Thank you for listening to our podcast, we wish you the best of health!

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Dr. Ayesha Qureshi, ND

Naturopathic Doctor

September is here which means back to school!

This year, back to school may have a different ring to it. Whether you or your child are physically back to school or doing distant learning, we can all agree that focusing on immune health is important this fall. If you are a first time parent sending your little one to school or are just wanting some simple tips for establishing a healthy school routine at home, here are some back to school tips that may help:

1. Eat well and establish a healthy routine: Choose a balanced meal for lunch that includes some protein, healthy fat and some complex carbs. Wholesome lunch ideas: Whole grain sandwiches made with lettuce, tomatoes and choice of organic meat (chicken, turkey, salmon, tuna, eggs etc), bean vegetable chilli, variety of soups, avocado turkey wrap, quinoa- chickpea salad or protein with steamed veggies/salad.
2. Reduce sugar intake: High sugar consumption in children and adolescence can be associated with increased dental cavities, hyperactivity, weakened immunity and chronic colds, and increased risk of obesity and diabetes later on in life. “The American Heart Association has issued its recommendations on added sugar, urging parents to make sure children between two and 18 are eating fewer than six teaspoons per day.”
3. Snack healthy: Eating a healthy snack can help maintain sugar levels and provide the perfect pick me up during the day that a student needs. Healthy snack ideas: mixed fruit and vegetables with nuts and seeds, hummus with carrots, cucumbers and celery, trail mix, greek yogurt and berries, avocado seasoned and chia seed pudding.
4. Hydration: Whether you are distant learning at home or are going to school, remember to maintain good hydration. Many children during school hours consume very little water and consume more sugary juices and pop instead. Did you know that on average, your human body is about 60% water. Water is essential for cellular function, makes up many body fluids, regulates body temperature, provides moisture to mucosal membranes, flushes body waste, lubricates joints and is the most abundant component of articular cartilage. Lack of water can also contribute to constipation in many.
5. Assess the need for supplementation with a Naturopathic Doctor:

Vitamin D: According to Stats Canada (2015), about 32% of Canadians had vitamin D inadequacy with 40% having vitamin D inadequacy in the winter months. Low vitamin D levels have been linked with poor bone mineralization and skeletal deformities, muscle pain, asthma, low immunity, risk of cardiovascular disease among more. Sources of vitamin D include egg yolk, fish (salmon, sardines, tuna etc), mushrooms and fortified dairy products. Limited sun exposure and having darker pigmented skin can put you at risk of vitamin D deficiency. Talk to your Naturopathic Doctor or healthcare provider to see if you are getting an adequate amount of vitamin D and if supplementation may be necessary.

Probiotics and immune support: The gut has a strong influence on your immune system. Keeping your gut healthy is an essential step in keeping your whole body healthy! Incorporating probiotics in the diet is one recommendation I often tell my patients to help improve their gut. Probiotics are live bacterial organisms that are beneficial to your overall health. There are many factors that can affect the gut such as poor dietary habits, stress and medications. Antibiotics for example not only kill the bad bacteria but they also destroy the good bacteria in the gut.

Read the full post here: https://muscleandjoint.ca/back-to-school-health-tips-2020/

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See The Post Here: https://muscleandjoint.ca/soothing-eczema-naturally-an-inside-out-approach/

By Dr. Tanvi Tijoriwala, ND

Eczema, commonly known as Atopic Dermatitis, is one of the most frequently diagnosed conditions in Canada. It affects 10-15% of children, many of whom are still affected by it in their adulthood.

Eczema is very often confused to be a skin condition because of its characteristic itchy rash. However, it’s a condition that is triggered by the immune system and influenced by digestive health and stress. This is why, it is important to employ an inside-out approach to eczema as opposed to relying on skin creams.

There are various types of eczema rashes and each can be triggered due to external and internal factors. This condition is also often associated with allergies, asthma, digestive issues and anxiety.

Factors such as – gut health, inflammatory foods, scented skin care products, stressful events, hormonal changes and exposure to allergens can trigger an eczema flare-up.

What can I do about this?

As a naturopathic doctor who treats children and adults with eczema very often, I have developed a system to help patients with eczema have less itch and feel confident in their skin.

Here are some of the steps taken during our journey to help you feel better

1. Optimize digestion – 70-80% of our immune system is actually in our gut so it makes sense that eczema can be relieved by improving digestion. Many adults and children with eczema, often suffer from digestive concerns such as constipation, diarrhea, or constant stomach pains. This is because eczema is associated with something known as “leaky gut”. Simply put, your digestion is not processing food and absorbing nutrients properly. Leaky gut can cause deficiencies in several vitamins and minerals that are needed to support skin health. Correcting these deficiencies and optimizing gut health are important steps to treating eczema. Supporting your digestion means giving you the right supplements and eczema friendly recipes.
2. Soothe the itch – as mentioned above, many skincare products contain chemicals and scents that aggravate the skin. As part of this system, I give you vetted skincare brands that can help soothe irritated skin instead of aggravating it further. This applies for household products, especially laundry detergents, as well.
3. Calm the immune system – Eczema flare ups happen because the immune system reacts strongly to “invaders” such as allergens, foods that don’t sit well with you etc. Preventing and calming this immune response is key in preventing an aggravation of the rash.
4. Detox support – When our body does not detox and eliminate toxins effectively, they come out on the skin. This is because the skin is also a detox organ and plays a part in eliminating toxins. An essential component of eczema therapy is to ensure the body’s primary detox machinery, which is the liver and the digestive system, are working efficiently.
5. Emotional support and accountability – If you or your child suffer from eczema, only you will understand the agony that is accompanied with the constant itch and burning of a skin rash. A huge part of supportive therapy for my patients is working with them to help them feel well, both physically and mentally. One of the biggest triggers of eczema is also stress. We live in a world where stress is inevitable, but we can manage our body’s reaction to it. I give you tools to deal with your most stressful times, so your skin is not negatively affected.

If you want more information to help you or your child feel safe and healthy in their skin, set up a virtual complimentary consult with me.

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Written by Dr Malik

Just start walking – It’s the simplest thing you can do to get a workout in.

Even 15 minutes a day can start you on the way to an activity habit, keep in mind that movement is improvement. Walking is the easiest choice when the weather is agreeable but don’t let a little rain or light snow keep you indoors. Here’s how you can get the most value from walking.

It’s easier to get into the habit of exercising if you choose a specific time each day. If you’re a morning person, the best time for you to exercise might be before you go to work or after your kids are off to school.

Not a morning person? A walk on your lunch break will work up an appetite and help your digestion.

Alternatively, if the evening is the best time for you, schedule your walk after dinner and evening chores are done.

The important thing is to decide on the best time for you and try not to allow other things to get in the way.

Here are some tips to get the most out of it:

1. Dress properly

In mild weather, wear several light layers so that you can remove a layer as your body warms up from the activity.

If it’s a chilly day, bring gloves and a hat. You want to be comfortable and enjoy your walk.

1. Wear supportive shoes

Thin-soled, untied or loose-fitting shoes may result in a twisted ankle or sore arches – not the benefit you are looking for.

Wear footwear that is appropriate for the weather. Your walk will not be enjoyable with cold or wet feet.

1. Bring a bottle of water

It’s surprising how quickly you may become thirsty, even on a short walk.

1. Walk at a comfortable, brisk pace

The quicker the walk, the greater the benefit.

A companion is a good idea. Ask your partner, a friend or one of your children to come along with you.

1. Keep moving

Get your arms moving while you walk. Swing them gently front to back. As an added bonus, it will limber up your shoulder joints and muscles.

Look at your walk as an enjoyable break in your day – a time when there are no chores to do or deadlines to meet. Breathe deeply. Look up at the sky, the trees and the rooftops. Smile. Life gets better when you fit in a walk.

If you’re experiencing pain, consult a health care professional, such as a chiropractor, to assess your specific needs and identify a course of action that’s right for you. Chiropractors are committed to helping you be more physically active. A chiropractor can evaluate your strength and flexibility, as well as screen for anything that may limit your physical activities. Ask your chiropractor for an evaluation by calling 905-593-1605 for a free consultation.

Thank you for listening to our podcast, we wish you and your family the best of health!

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See The Blog Post Here The temporomandibular joint (TMJ), is formed by your skull and jawbone. It acts like a sliding hinge and is responsible for opening and closing your mouth, enabling you to talk, chew, and yawn. TMJ Syndrome or temporomandibular joint syndrome is the term used to describe pain and tenderness around the TMJ or surrounding muscles. The TMJ is more commonly known as the jaw joint located just in front of the ear on either side. There are three main reasons for TMJ dysfunction: · Myofascial pain syndrome (muscle and fascia pain around the joint) · Internal derangement (structural integrity of the joint) · Degenerative joint disease (the joint itself may be wearing out) It is estimated that approximately 50% of the population may have some form of TMJ symptoms. The incidence is higher in females than males (4:1) and TMJ usually occurs around the age of 20 to 40. Some causes of TMJ include: · TMJ inflammation or disc disease · Hypermobile TMJ · Grinding teeth (bruxism) · Muscle spasms · Trauma such as a car accident · Poorly fitting dentures · Osteoarthritis or rheumatoid arthritis At the Muscle and Joint Clinic, we can treat many forms of TMJ, using the following techniques: · Soft tissue techniques such as Graston therapy · Trigger point therapy surrounding the muscles of TMJ, such as masseter, temporalis, pterygoids · TMJ and cervical osseous manipulation · Friction massage therapy · Electrotherapy and Ultrasound · Supplements such as kava, valerian, bioflavinoids The prognosis of TMJ is quite favourable, with an estimated 75% of patients having their symptoms resolve within three months, with a comprehensive treatment plan. To get started on a TMJ treatment plan, call our clinic today for a free consultation. We can be reached at 905-593-1605. Thank you for listening to our podcast, we wish

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Written by Dr Malik

The beach is probably the most therapeutic getaway nature has to offer. The heat of the sun combined with the coolness of the water provides great therapy to help relieve stiff muscles and joint pain. Not only is going to the beach therapeutic for your physical body, but it is also helpful for your mental wellbeing too.

There are a few reasons why going to the beach can help with your mental health. The sounds of waves crashing on the shore can help change brain wave activity, putting the brain into a mild meditative state. This state can help improve brain function, and put us in a better mood. This effect can last for hours after leaving the beach, which is probably why you feel relaxed hours after leaving.

Different colours can elicit different emotional, psychological and physical responses from our bodies. This is the reason why stop signs are red, and marketing material is usually blue. The color blue can have a calming effect on the body, and has been shown to reduce stress. Being surrounded by blue at the beach is another way this escape can have a calming effect on the body.

The soles of our feet have a high density of neural receptors, which is why walking on sand can be very stimulating. The small particles of sand can also massage the feet effectively, while proving a great exfoliation. This sensory stimulation can help ease pain, and improve our mood. A side note: the reason we have so many receptors on the bottom of our feet is to help the body manage balance and locomotion.

To enjoy the beach, it is recommended to turn off your phone, close your eyes and focus on your surroundings. Try to be mindful of the sounds around you, the warmth of the sun and the feeling of sand on your feet. These sensations will help relax your mind and put your mind in a mild meditative state.

To help get you started on your next Ontario beach getaway, here a few locations I would recommend: (please number as your list them)

1. Long Point Provincial Park : This beach is located on Lake Erie. With a long shoreline and powdery sands, this beach is great for families with children. It’s important to note that there are no lifeguards are on duty and there are no shops or stores nearby so be prepared to bring your own food and drinks.
2. Crystal Beach:This beach is located close to Fort Erie. The beach is quite nice, and family friendly, however due to its smaller size it can get crowded during busier times. Shops and restaurants are located nearby.
3. Grand Bend:If you are into parasailing and jet-skiing this is the beach for you. Located on Lake Huron, this beach offers incredible waters with great waves. The shores can be a little steep with a pebble beach, which may not be idea for families with younger kids. There is a splash pad and many shops and restaurants nearby.
4. Lake Kelso: This is a great getaway conveniently located in Milton. There are two beach areas, with one located down a long set of stairs. Kayaks and canoes are available to rent during the summer months. Currently the beach is closed due to Covid19.

I hope this article will motivate you to explore the beautiful beaches Ontario has to offer. Do let us know about your experience my emailing us at clinic@muscleandjoint.ca

Thank you for listening to our podcast, we wish you and your family the best of health!

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See Our Blog Post Here You might have seen posture corrector advertisements on a television show or social media post. These are devices that claim to help correct posture if worn throughout the day. These devices are worn like a backpack and help pull the shoulders into a more neutral position. The manufacturers of these products claim many health benefits such as better posture, reduced pain and improved mobility. But do these devices really help? Let’s explore. We are born with natural posture correctors which include many muscles in our upper back, such as the rhomboids, the paraspinal muscles and the trapezius muscles. These muscle help keep our body upright, reducing the forward position of the head in relation to the body. A posture corrector uses external straps to help position the spine in the correct position. However, over time these devices can cause weakening of our postural correcting muscles, which can lead to a worsening posture over time. This phenomenon is similar to wearing a brace or a cast on an ankle for an extended period of time. The disuse of the ankle causes the surrounding muscles to weaken. After a patient is removed from a cast or a brace, they usually require rehabilitation to help strengthen the muscles and joint back to their normal state. Using a posture corrector everyday can cause similar problems. A posture corrector can cause weakening of the postural muscle, which can cause symptoms such as neck pain, upper back pain and tension headaches. So the question arises, what is the safest way to correct your posture? Exercise and strength training are the best ways to help correct posture and reduce the chances of developing back and neck pain. Simple exercises like rows or pullups can help strengthen the muscles between the shoulder blades. So instead of purchasing a posture corrector, try exercise. It is safer, healthier and will help you live longer. If you or someone you know has postural pain, call our clinic today for a free consultation! Ph: 905-593-1605. Thank you for listening to our podcast, and we wish you the best of health!

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See Our Blog Post Here A recent CNN article discussed the importance of timing your meals to help achieve better weight loss results. Most people who intermittent fast skip breakfast and instead eat lunch and dinner. However, if you want to shed some pounds you may want to reconsider this routine. Most clinicians have noted that patients who ate their heaviest meals during the day lost more weight than those who ate later in the evening. Studies now show the reason for this weight change may be due to our circadian rhythm. The times we choose to eat our meals can affect how our body digests our food. The number of calories our body burns when we digest our food is lower at 8pm than it would be at 8am. This can explain why eating our heavier caloric food during the day might help lead to better weight loss results, as opposed to eating the same food later in the evening. Eating later in the evening is also associated with consuming unhealthy foods. We tend to eat more sugary, low-nutritious foods during the evening, than we would during the day. These foods not only spike our blood sugar levels, but they also do a poor job at supressing our hunger. If you have a tendency to snack, try consuming more vegetables. For example, instead of a bag of chips, try eating a handful of carrots. You will still get the same crunchy texture, but the low calories and high nutritious value will help you feel full faster. We hope you enjoyed this podcast. If you would like more information on how to eat healthy, call our clinic today for a free consultation. Our number is 905-593-1605. Thank you for listening to our podcast, and we wish you the best of health!

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Dr Malik is a practicing Chiropractor in Mississauga and Milton, Ontario, Canada. Dr Malik helps to describe what do Chiropractors do and how they help you. Who are Chiropractors? Chiropractors are primary care physicians that specialize in the treatment of muscle, joint and nerve conditions. Chiropractors make up one of the largest primary contact health care professions in Canada, with over 7000 practicing chiropractors treating across Canada What do Chiropractors treat? Chiropractors treat many muscle, joint and nerve related conditions. Below are some examples Chiropractors treat: Muscle Conditions:

Tendinitis Muscle Strains Whiplash

Joint Conditions:

Arthritis Sprains Meniscal or ligamentous injuries

Nerve Conditions:

Sciatica Carpal Tunnel Syndrome Thoracic Outlet Syndrome

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This month, I had two patients inquire about diastasis recti. As common as this condition is, it is seldom talked about. Given the prevalence of this condition and the pain it can cause, we decided to shed some light on it in this month’s podcast. (View our blog post here) Diastasis recti, also called the ‘pooch’, is when the belly sticks out due to the separation of the left and right abdominal muscles. This condition is most common in the third trimester in pregnancy; all women will have some form of diastasis recti in their third trimester. This condition can cause pelvic floor dysfunction in nearly 66% of expecting mothers. Signs of pelvic floor dysfunction include:

Chronic pelvic pain that radiates to the groin, abdomen and back Strong or frequent urge to urinate Burning during urination Urinary incontinence Painful menstrual periods Difficulty with bowel movements and constipation

This condition affects not only women, as newborn babies usually get diastasis recti as well, but it tends to go away with time. Men can get it as well, either from fluctuations in weight or poor workout form. It is important to identify if you have diastasis recti and to avoid activities that can cause it to worsen. Some activities you should try to avoid include:

Lifting heavy objects Exercises such as crunches, sit-ups, and front planks Backbends, or spinal extension exercises

If you have diastasis recti, perform exercises to help strengthen the abdominal muscles. The first step is to consult your doctor to see if your body is ready to perform exercises. New mothers usually must wait six weeks before performing exercises. Several at-home exercise programs, like the Mutu System, Tupler Technique, and The Dia Method, which are specifically designed to help with diastasis recti, can help ensure you’re performing the proper exercises. To learn more about diastasis recti, or to start an exercise program with our health practitioners, call our clinic for a free consultation on 905-593-1605.

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See the blog post here.  Why do I have noisy joints, and does popping cause arthritis? This is a question I get asked frequently at the clinic. To understand why our joints can cause so much popping and clicking, we need to first understand the structure of a joint. By definition a joint is where two bones connect. Between the joints there is a fluid present called the synovial fluid. Within this fluid there are dissolved gases such as oxygen and carbon dioxide. When the joint is stretched these gas bubbles collapse, which causes a ‘popping’ sound. Once these joints are popped, It takes about 20 minutes for these gases to build up again for the pop to occur. Does joint popping cause arthritis? The short answer is no. As you can see from the above description, the ‘popping’ sound from your joints is entirely related to the gas escaping from the joint, and not from wearing down the joint surfaces. There are different types of sounds emitted from different joints in the body. Here is a brief explanation of some of the most common sounds: -  A soft snapping sound usually occurs when performing exercises such as weight training. It can be due to a tight muscle rubbing over a bone. Try gently stretching the muscle before your exercise to help reduce the sound. -  The shoulder is the noisiest joint in the body as there are many moving parts as well as many muscles rubbing across bones.  Shoulder sounds are quite common and usually do not indicate injury. -  Knuckle popping is caused when compressed nitrogen gas is released from the joint, similar to how a soda can pops when opened. -  Chiropractic adjustments can also cause joint popping. The reason is because fixed joints have a build up of nitrogen gas. When Chiropractors restore motion to fixed joints, these gases escape causing a popping sound, similar to cracking knuckles. If you are concerned about a noisy joint, call our clinic today for a free consultation. We can be reached at 905-593-1605. Thank you for listening to our podcast, and we wish you the best of health!

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See Our Blog Here Allergy season is here and since symptoms of allergies can resemble those of COVID-19, it might be hard to differentiate between the two. In this article, we talk about the differentiating symptoms of seasonal allergies and COVID-19. We also talk about when to seek help and some natural solutions for seasonal allergies. Is it allergies? For those who experience seasonal allergies, you might be familiar with the classic triad that accompanies the condition. Seasonal allergies are often characterized by itchy eyes, itchy nose and sneezing. Some other symptoms that people with seasonal allergies experience are stuffy nose, congestion and a cough due to post-nasal drip. Is it COVID-19? One of the most prominent symptoms of COVID-19 is a dry cough. Since people with allergies also experience a cough, it may raise some alarm bells. It is important to note the other symptoms of COVID-19 as well. These symptoms include loss of taste and smell, fever, fatigue, loss of appetite and digestive symptoms. If you are experiencing any of these symptoms, it is best to alert your medical professional and self-isolate. Here is a chart from the American Association of Asthma, Allergies & Immunology that can help you identify your symptoms. If you are unsure whether your symptoms are consistent with allergies or COVID-19, you can speak with your healthcare provider and look into additional testing. Natural remedies for allergies Quercetin: Quercetin is an antioxidant and flavanol that has shown to be a powerful anti-allergy supplement. Quercetin prevents allergies by blocking the release of histamine in the body. Histamine is responsible for the characteristic allergy symptoms like itchy eyes and itchy nose. Quercetin is found in foods such as onions, apples, shallots, broccoli and green peppers. Nettle leaf tea:  Nettle leaf has been used medicinally in Asia and Egypt for centuries. Amongst its many medicinal properties, nettle tea has shown to reduce symptoms associated with seasonal allergies. It is best used in conjunction with other medications or supplements that treat allergies since it may not be useful on its own. Spirulina: Spirulina is a type of green algae that has quickly become one of the most popular supplements in natural medicine. It is rich in nutrients like B vitamins, copper and iron. It also consists of 4 grams of protein per tablespoon. Research studies have shown that spirulina significantly reduced symptoms of allergies such as itchiness, congestion, runny nose and post-nasal drip when compared to placebo. However, spirulina should not be used by someone suffering from auto-immune conditions as it has shown to boost the immune system. Always speak to a licensed naturopathic doctor before taking any supplements.

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Recently in my practice, I have come across a common theme that I have been hearing from patients and that is – I wake up feeling extremely tired. I have been seeing many patients who have to drag their feet out of bed every morning, force themselves to pay attention at work and rely on tons of coffee to get through the day. Now we all know that sleeping well is important for our health.  Research shows that people who don’t get enough sleep -  Have a difficult time focusing at work -  Feel more agitated and irritated -  Are not able to focus appropriately at the task on hand -  Take longer to complete a task – so something that can be done in 30 mins takes 2 hours. An important part of getting good sleep is getting adequate hours of sleep (typically 7-8 hours a night). However, a huge part of sleep health is getting GOOD QUALITY of sleep. If you are having inadequate sleep at night, it doesn’t matter if you sleep 8 hours or 10 hours, you are going to wake up feeling tired. So, how can we get better quality sleep? One of the most important habits to change when trying to optimize sleep is not using screens before bed. If you are someone who scrolls through your phone or laptop or watches netflix before going to bed, your sleep can be negatively impacted. This is because screens emit blue light which blocks the production of melatonin in the brain. Melatonin is our sleep hormone that allows us to initiate and maintain our sleep. Research shows that utilizing LED based devices, such as phones, computers and TVs, an hour before bed can lead to sleep problems and reduced quality of sleep. Many people would argue that watching TV before bed allows them to fall asleep. However, even though you are falling asleep, the quality of sleep will be poor and can cause you to wake up multiple times throughout the night. In order to get good quality sleep, it’s a good habit to ensure that all LED based devices are turned off an hour before bed. Some effective ways to spend the hour before bed would be to: -  Read a book -  Journal -  Plan your tomorrow -  Listen to a podcast -  Or do some bedtime yoga. If you absolutely have to use screens before going to bed, I always recommend investing in blue light blocking glasses. These glasses block out the melatonin suppressing lights and help you get better sleep at night so you can be refreshed and awake during the day. Do you want to work on optimizing your sleep or brain health in natural ways? Email Dr. Tanvi Tijoriwala, ND to see how naturopathic therapies can help you get better sleep and a sharper brain – dr.tanvi@muscleandjoint.ca

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By Dr. Tanvi Tijoriwala, ND View The Our Blog Post  Irritable bowel syndrome (IBS), also known as irritable colon or spastic colon is a digestive concern characterized by symptoms such as stomach pain, diarrhea, constipation and/or bloating. The symptoms vary from person-to-person and severely affects a person’s quality of life. For example, IBS sufferers may not be able to eat at restaurants without experiencing gut issues, or often experience an urgency to go to the bathroom. Symptoms of IBS are manageable through naturopathic therapies to improve the quality of life and decrease the pain experienced due to IBS. A recent study explored acupuncture as a treatment modality for IBS symptoms. Acupuncture is often considered as a treatment exclusively for pain management. However, many studies have demonstrated the effectiveness of acupuncture for digestive concerns and hormonal concerns. In this study, researches divided patients who were diagnosed with IBS into two groups. One group received pharmaceutical treatment for their IBS with Polyethylene glycol (PEG 4000)/pinaverium bromide for 6 weeks. The second group received acupuncture treatments for 6 weeks. Results  After 6 weeks, researchers noticed that the group that received acupuncture treatments experienced a greater decrease in symptoms of IBS and an increased quality of life compared to the medication group. The acupuncture group also experienced benefits of the treatment for 12 weeks AFTER the treatment had stopped. Conversely, many symptoms worsened after the medication group stopped their medications. The study concludes that acupuncture is a safe and effective treatment for symptoms of Irritable bowel syndrome. The amount of discomfort that people with IBS experience is profound and acupuncture treatments can help alleviate these symptoms and elevate their lifestyle, allowing them to eat food without the fear of experiencing pain. If you suffer from IBS and want to know if acupuncture is a good treatment option for you please feel free to email me at dr.tanvi@muscleandjoint.ca Our clinic has taken several precautions to ensure your safety while getting in-person acupuncture treatments. If you would like to receive acupuncture treatments for your digestive concerns, you can book your appointment here.

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Written by: Dr Malik Read by John Williams If you are foodie, this is probably a question that has been burning on your mind. According to the Health Canada website, there are no reported cases of Covid19 being spread via food. However if you are eating takeout there are a few precautions you must keep in mind: ·  Use common cleaning and disinfection methods to kill coronaviruses. ·  Wash your hands with soap and warm water for at least 20 seconds before and after handling food and food packaging. If you do not have running water, use one of the approved hand sanitizers. ·  Wash your fruits and vegetables under running water. ·  Washing fresh produce with soap, chlorine or other chemicals is not recommended. Fresh produce is porous and can absorb chemicals that are not intended for you to eat. ·  Cook your food to recommended safe internal temperatures. Coronaviruses are killed by normal cooking temperatures. ·  Avoid cross-contamination of raw and ready-to-eat or cooked foods. ·  Disinfect any surfaces that will come in contact with food. If You Are Grocery Shopping Be Sure To Use These Tips To Keep You Safe: ·  Use hand sanitizers at the entrance of the store, if they are available. ·  Bring your own clean reusable grocery bags (if permitted) or consider using bags provided at retail. ·  Keep your distance from other people while shopping (at least 2 arms lengths, approximately 2 metres). ·  Avoid touching items you are not going to take. ·  Avoid touching your eyes, nose and mouth. ·  Use hand sanitizers when exiting the store, if they are available. ·  Wash your hands when you get back home. ·  Put away your groceries, especially items requiring refrigeration. ·  Wash your hands after handling food and food packaging. ·  Use proper food handling and cooking practices Personally I have been shopping with a mask and eyewear. The eyewear is more of a reminder to myself to not touch my face. If You Are Ordering Food Home Keep These Tips In Mind: ·  Use contactless payment whenever possible such as using a key fob or paying online. ·  Ask for contactless delivery if available. Have your food dropped off at the doorstep. ·  Keep your distance from the delivery person (at least 2 arms lengths, approximately 2 metres). ·  Wash your hands after handling the delivery. ·  Put away your groceries, especially items requiring refrigeration. ·  Wash your hands after handling food and food packaging. ·  Use proper food handling practices. Stay Healthy And Be Safe!

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Written by Dr Malik Read By John Williams See our post here Why is strength training important? A recent study found that people who did strength training for just one hour a week had a lower risk of heart attack, stroke, and death from heart disease compared with people who didn’t do any. The two main factors that seemed to mediate this benefit were stronger quadriceps muscles (the muscles in the fronts of the thighs) and a decrease in body mass index. The study was published in March 2019 in Medicine & Science in Sports & Exercise. Stronger muscles help your body pull oxygen and nutrients from the bloodstream more efficiently, lightening the load on your heart. And when you boost your muscle mass, you burn more calories, both during and after exercise. Here are the top 5 exercises you can do at home with little equipment: 1.  Squat: Stand up straight with your feet shoulder-width apart and your hands on your thighs. Hinge forward at your hips and bend your knees to lower your buttocks toward the floor as if sitting down in a chair, while resting your hands on your thighs. Stop with your buttocks above knee level. Return to the starting position. 2.  Bent Over Row: Stand with a weight in your left hand and a bench or sturdy chair at your right side. Place your right hand and knee on the bench or chair seat. Let your left arm hang directly under your right shoulder, fully extended toward the floor. Keep your shoulders and hips squared, and don’t arch or bend your back. Squeeze your shoulder blades together, then bend your elbow to slowly lift the weight toward your ribs. Return to the starting position. Finish all reps, then repeat with the opposite arm. This completes one set. 3.  The Plank: Start on the floor on your hands and knees. Place your hands directly under your shoulders. Step your feet back, one at a time. For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs, quads, glutes, and hold. 4.  Pushups: Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral. If you are unable to hold this position start with your knees bent and touching the floor. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement. 5.  Glute Bridge: Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down. Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line. Pause 1-2 seconds at the top and return to the starting position. These exercises will help you keep fit and reduce your chances of muscle or joint pain. If unfortunately you are suffering from pain and need help, our clinic is only a phone call away. Call us today for a free consultation at 905-593-1605. Stay Safe and Stay Healthy!

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Written by Dr Malik Read by Jon Williams https://muscleandjoint.ca/sleep-and-covid19/ With the stress and uncertainty arising during this pandemic, chances are that your daily routine and your sleep schedule have been severely disrupted. We have seen many patients losing their quality of sleep due to stress about their health, their finances, economic worries and job security. A recent study reported by the Wall Street Journal surveyed 1600 people from 60 countries. The survey found that 46% of people reported poor sleep during the pandemic, while only 25% slept poorly before it. There was also a 14.8% increase in sleep medication prescriptions, and a 44% increase in sales of melatonin. Melatonin is a naturally occurring hormone our body produces to help us fall asleep. Besides stress, one of the other reasons for the reduced quality of sleep is the lack of exercise. Most people’s exercise routines have been disrupted due to the pandemic. Exercise helps to tire out our bodies, allowing for the deep restful sleep we yearn. After performing moderate to intense exercises during the day, the body needs time to recover. This is usually accomplished at night, resulting in a deep sleep. If you find yourself lacking good-quality sleep, here are a few tips that can help: 1.  Reconfigure your body’s internal clock by sticking to a sleep schedule – keep your routine consistent. 2.  Exercise throughout the day to help achieve the deep sleep you require at night 3.  Do not associate your bedroom with a place where you are awake. Try to avoid working or watching television in your bedroom. Instead focus on activities that can help you fall asleep such as reading a book or meditating. 4.  If you can’t fall asleep after twenty minutes of waking up, get out of bed and try to do something relaxing. 5.  Caffeine has a half-life of about 7 hours, meaning you should try to avoid caffeine after the noon hour. 6.  Try to avoid using your smartphone or tablet an hour before going to bed. Also, if you use a device, avoid blue light by adjusting the display settings. Check out the links in our show notes to find out how you can adjust your blue light settings. 7.  Avoid naps during the day, this will allow your body to tire naturally before bed, resulting in deep sleep 8.  Lower the temperature of your bedroom, a cooler room can help you fall asleep faster. If you are interested to learn more about the benefits of sleeping, I would highly recommend the book titled: ‘Why We Sleep: Unlocking The Power Of Sleep And Dreams” I hope these tips help you get a better night’s sleep. Stay Healthy, Stay Safe!

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Written By Dr Malik Read by: John Williams

We have all heard of rehab but what is prehab? Rehab – or rehabilitation exercises are usually done after surgery to help the body reach its pre-surgery state. These exercises strengthen the muscles and joints, helping to restore their function, and can help improve overall flexibility. Prehab – or prehabilitation exercises, are strength training exercises aimed at preventing injury. Prehab exercises can be applied to people waiting to undergo orthopedic surgery. Invasive surgery can be tough on the body, with most patients requiring rehabilitation after surgery to get back in shape. This is why researchers are now interested in leaning more about the role prehab exercises can play in recovery. The idea is that by preparing the body before surgery, the body has a better chance at recovery afterwards, allowing for a speedier recovery The majority of Canadians having surgery are over the age of 65, and about 40% of these patients live in frailty. This can lead to poorer outcomes after surgery. These patients stand to benefit the most with a customized prehab program to help prevent longer than average waiting times. Prehab exercises can involve 30 minutes of exercise, strength training and stretching three times a week for four weeks before the elective surgery. Some patients can perform these exercises from the comfort of their home. The study is being conducted in 11 hospitals across Canada and results are expected shortly. If you or someone you know is preparing for surgery, and is interested in prehab, call our clinic today for a free consultation! We can be reached at 905-593-1605. Wishing you the best of health!

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See the full post here: https://muscleandjoint.ca/do-you-have-zoomitis/ At first I thought I had made this term up, but after a quick Google search it appears the internet has beaten me to it. The word Zoomitits came across my mind after witnessing an incredible increase in the number of work injuries our clinic has seen during this pandemic. These numbers are unpresented, so much so that it deserves special recognition in our monthly newsletter. To illustrate why these injuries have increased let’s look at a case study. Edward is your typical office worker, who usually commutes to his full time job in downtown Toronto. At his downtown office, Edward has  a standup desk, adjustable monitor, and a comfortable ergonomic setup. Edward is quite active, visits the gym regularly each morning before work. He also eats a nutritious diet and has cut down his sugar intake. Then the pandemic happened. Now Edward has been working from home. Rather than waking up at 6am, he gets up around 9am, and has been skipping his workout routine due to the gym closures. His new stand-up desk is a sitdown sofa, and rather than using a proper ergonomic keyboard he uses his laptop computer. He still eats healthy, but is consuming more calories as he can now see the fridge from his new office. And to top it all off, he is constantly attending Zoom meetings with fellow colleagues, which can occupy over three hours of his workday. As you can probably see, this new setup is less than ideal. Firstly, all the ergonomic factors he had so diligently arranged at his office and no longer available. His posture is now stooped forward, consisting of a rounded back and a forward head posture as shown in the picture below (see post) https://muscleandjoint.ca/do-you-have-zoomitis/

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See The Full Post Here

The Concussion Playbook

Concussions are called an ‘invisible injury’ because its symptoms aren’t always easy to recognize and even MRI imaging isn’t perfect at identifying a concussion. But with this kind of brain trauma, the effects are all too real. According to Scientific American, one blow to the head may increase your risk of a mental health disorder. We’ll cover some steps you can take to reduce your chances of suffering long term effects after a hard hit. What is a Concussion?

A concussion is traumatic brain injury caused when the brain is shaken inside the skull, which can cause damage to blood vessels in the brain or even injury to the brain tissue itself. All it takes is a hard tumble on the basketball court or a blow to the head or the body. Yes, that’s right — you don’t necessarily have to hit your head. For example, when your body stops suddenly due to a hard tackle or a strong pick, it can cause whiplash and a concussion. Some people think concussions only happen if you black out. But nine out of ten concussions don’t make you lose consciousness, and some only cause a brief interruption in mental alertness. Studies find that most high school and college athletes don’t report concussions while playing football. They might not realise that a concussion can happen even if you don’t black out. In the past, athletes in many sports returned to play too soon after a concussion, sometimes even on the same day. But sports and health organizations are starting to take these injuries much more seriously. Trainers, health care professionals and athletes themselves are watching more closely for concussions and taking a more conservative approach to rehabilitation and return to play. This is an important change for the health of athletes everywhere. Dealing with a Concussion

If you’ve had a concussion, the first 10 days are crucial. During this time you are at the greatest risk for another concussion. Not only that, your risk of getting another concussion rises every time you have one. If you can protect yourself in those first few days, you’ll have much better odds of a full recovery. But first, you need to know that you have a concussion. Effective concussion management starts with recognizing the signs and symptoms, some of which may show up hours or days after your injury. It is important for parents, coaches, trainers and athletes to recognize these early signs. They typically include:

Difficulty thinking clearly, concentrating or remembering new information.

Headache, blurry vision, queasiness or vomiting, dizziness, balance problems or sensitivity to noise or light.

Irritability, moodiness, sadness or nervousness.

Extreme sleepiness or difficulty falling asleep or remaining asleep.

Any athlete with potential concussion warning signs should see a physician as quickly as possible for a diagnosis. Remember, there is no simple test for a concussion. Many concussions can be missed if you rely only on a simple five-minute assessment done on the sidelines. Athletes, coaches, parents and health care providers should all be up to date on concussions. If you are not comfortable dealing with a concussion yourself, have a concussion plan in place so you know exactly who to ask for help if someone shows warning signs. If you or someone you know has suffered from a concussion, give our clinic a call today 905-593-1605 or visit www.muscleandjoint.ca Play Safe!

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See The Post Here Headaches is a broad term used to describe head pain. Headaches can range from slight and occasional to frequent and debilitating. Headaches are a common health concern in the general population. According to Health Canada, it is estimated that over a lifetime, only 1% of the population escapes headaches altogether! To understand headaches, it is important to recognize the anatomy of the neck and head regions. As you can see on the diagram to the right, there are many muscles, blood vessels and nerves that make up the neck. Poor posture can take its toll on these structures and their abilities to function properly. Shortening of the front neck muscles (Scalenes and Sternocleidomastoid) can affect blood flow to and from the hand and arms. Many common complaints include light headedness, tightness, reduced mobility and even numbness and tingling into the arms and hands. Headaches can take many forms, the most common being migraine headaches. Migraines are estimated to occur in approximately 16% of the population during a lifetime. Women are more prone to migraines (25%) compared to men (8%). It is estimated that approximately 98% of the population will experience their first migraine before the age of 50. Tension headaches: Pain usually originates around the neck, eyes and upper back regions. These headaches usually account for 90% of all headaches. Common causes of tension headaches include poor sitting posture, stress, bad posture and eyestrain, among others. Symptoms usually worsen if proper intervention is not started. Proper stretching and treatment programs can help alleviate symptoms and return patients back to their regular activities. Sinus Headaches: Sinus headache is the term used to describe headaches originating from the sinuses. In the skull there are air-filled cavities. Fluid drains through the sinuses into the nose. Sometimes, the sinuses can become inflamed, usually due to an infection or allergy. This can cause an increase in the production of fluid (mucous), which can increase the pressure in the sinuses. This pressure can then cause a headache, known as a sinus headache. Sinus headaches can cause pain in the following areas – forehead, cheek bones and bridge of the nose. If pressure in any of these areas causes an increase in pain, you may have inflammation in the sinus (Sinusitis). If this pain is leading to a headache, you may have a sinus headache. Cluster Headaches: Sudden, severe, one sided pain above or around an eye may be a sign of cluster headaches. These headaches can occur suddenly, without warning and can reoccur over a duration of 4 to 8 weeks. If you or someone you know is suffering from headaches, a free consultation with one of our doctors may be the first step towards a better life. Call us today at 905-593-1605 or visit us at Unit# 4, 5980 Churchill Meadows Blvd, Mississauga, L5M 7M5. We look forward to meeting with you and discussing your unique health condition soon! Canadian Muscle & Joint Pain Clinic

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See The Post Here Whiplash refers to soft tissue damage to the neck. Whiplash injuries can affect the neck muscles, ligaments and tendons, as well as the discs which are located between the neck bones. Whiplash is a common but serious injury. Car accidents are notorious for causing moderate to severe neck injuries. Most people are unaware that whiplash can occur at speeds as low as 25km/hr! The benefit of wearing seat belts is undeniable at saving lives, however they provide minimal protection to the neck and head during car accidents. Whiplash injuries are also a common occurrence at sporting arenas. Hockey and football are well known contact sports. Every year, many players are injured with moderate to severe whiplash injuries. Although helmets are helpful at reducing head injuries, the neck remains exposed, which may cause whiplash. For a person who may think they have suffered whiplash, it is important to seek care as soon as possible after the injury occurs. The moment whiplash occurs, the body is in a race against time to repair the injured area as best as it can. In the process of initial healing, the body lays down layers of scar tissue but it does a poor job. This scar tissue can cause a patient chronic pain, months or years after the initial injury. To help reduce and alleviate symptoms of whiplash, it is important for an injured patient to seek proper care. A consultation and or examination may be necessary to evaluate the extent of the condition. From there, proper manual care would be beneficial to help the body heal the injured tissues properly. Care may include chiropractic care, physiotherapy and massage therapy. In some cases, acupuncture may be helpful to speed up recovery time and help lower overall pain and discomfort. If you or someone you know is suffering from whiplash, call our clinic today for a free consultation at 905-593-1605. Pain Relief Starts Here! Ph: 905-593-1605 clinic@muscleandjoint.ca

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See the full post here: https://muscleandjoint.ca/can-covid19-be-spread-by-food/ If you are foodie, this is probably a question that has been burning on your mind. According to the Health Canada website, there are no reported cases of Covid19 being spread via food. However if you are eating takeout there are a few precautions you must keep in mind:

Use common cleaning and disinfection methods to kill coronaviruses. 

Wash your hands with soap and warm water for at least 20 seconds before and after handling food and food packaging. If you do not have running water, use one of the approved hand sanitizers.  Wash your fruits and vegetables under running water. Washing fresh produce with soap, chlorine or other chemicals is not recommended. Fresh produce is porous and can absorb chemicals that are not intended for you to eat.  Cook your food to recommended safe internal temperatures. Coronaviruses are killed by normal cooking temperatures. Avoid cross-contamination of raw and ready-to-eat or cooked foods. Disinfect any surfaces that will come in contact with food.

If You Are Grocery Shopping Be Sure To Use These Tips To Keep You Safe:

Use hand sanitizers at the entrance of the store, if they are available. Bring your own clean reusable grocery bags (if permitted) or consider using bags provided at retail. Keep your distance from other people while shopping (at least 2 arms lengths, approximately 2 metres).  Avoid touching items you are not going to take.  Avoid touching your eyes, nose and mouth.  Use hand sanitizers when exiting the store, if they are available.  Wash your hands when you get back home. Put away your groceries, especially items requiring refrigeration. Wash your hands after handling food and food packaging. Use proper food handling and cooking practices

Personally I have been shopping with a mask and eyewear. The eyewear is more of a reminder to myself to not touch my face. 

If You Are Ordering Food Home Keep These Tips In Mind:

Use contactless payment whenever possible: key fob  pay online  tap and go  mobile payments  Ask for contactless delivery if available. Have your food dropped off at the doorstep.  Keep your distance from the delivery person (at least 2 arms lengths, approximately 2 metres).  Wash your hands after handling the delivery.  Put away your groceries, especially items requiring refrigeration. Wash your hands after handling food and food packaging.  Use proper food handling practices.

For more information please visit:

https://www.canada.ca/en/health-canada/

https://www.publichealthontario.ca/

Stay Health And Be Safe!

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We all do simple, everyday things that drive chiropractors crazy! Here’s why you should stop doing them and what you can do instead. (See Our Blog Post Here) Improper Lifting Improper lifting is a main trigger for back pain. Before lifting something heavy at work or in the yard, follow these tips to avoid strain.

Position yourself close to the object. Stand with your feet shoulder-width apart with your feet and body pointing in the same direction. Bend your knees, keep your back in a neutral spine position and slowly lift the load. Keep the load close to your body and pivot with your feet — don’t twist your body while carrying the load.

Texting for Hours Did you know that bending your head to look at your phone can put up to 60 pounds of pressure on your spine? Here are some tips to avoid the ache.

Give your neck and shoulders a break by putting down your device and taking some time to stretch. When using your phone, raise it up closer to eye level to reduce strain.

Sitting All Day Sitting for long periods of time, repetitive movements and awkward work positions may lead to pain and discomfort. Follow these tips to make your work station more comfortable.

Use a lumbar support pillow to help you maintain proper posture. Avoid sitting in one position for longer than 30-50 minutes at a time. Take a quick stretch break or, even better, get up and move around.

Sleeping on Your Stomach Sleep should always be restful and rejuvenating, but headaches and neck stiffness can make for a painful wake-up call. Proper neck support can help you get a better night’s sleep.

Side sleepers should invest in a higher pillow whereas back sleepers should choose a medium height pillow. Chiropractors do not recommend that you sleep on your stomach as it can lead to stress and strain on the spine, no matter which pillow you choose.

Using Awkward Bags Knowing how to choose and pack backpacks, shoulder bags and luggage can make your journey much more comfortable and back-friendly. Follow these tips to reduce the strain during your daily commute or summer road trip.

Choose a lightweight backpack that has two wide adjustable padded shoulder straps. When using a shoulder bag, don’t always carry your bag on the same shoulder. Switch sides often so that each shoulder gets a rest. Avoid purchasing luggage that is already too heavy when empty. Choose a bag with wheels and an adjustable handle when possible.

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Over the years, you can develop habitual ways of using your muscles to move and position yourself. Poor posture and a lack of flexibility may be the result of limited stretching and improper body alignment. With age, your muscles naturally tighten which can lead to poor posture1 and back pain. So, if you’re an older adult, it has never been more important to incorporate stretching and exercise into your daily routine in an effort to aid in good back health. You may already be doing stretches, but as you age it’s important to modify your stretch to minimize your chance of falling while performing them. Here are three safe techniques older adults can utilize to keep limber: (Images Can Be Found Here) Upper Body Stretch Stand slightly further than arm’s length from a wall, facing towards it with your feet shoulder-width apart. Lean forward placing the palms of your hands against the wall, facing upwards. Slowly walk your hands up the wall until they are above your head, focusing on keeping your back straight. Repetition: Hold the position for 10 to 30 seconds. Slowly walk your hands back down the wall. Repeat at least 3 to 5 more times2. Lower Back Stretch First, lie on your back with your legs together, knees bent, and feet flat on the floor. Try to keep both arms and shoulders flat on the floor throughout the stretch. Keeping knees bent and together, slowly lower both legs to one side as far as you comfortably can. Repetition: Hold position for 10 to 30 seconds. Bring legs back up slowly and repeat toward other side. Continue alternating sides for at least 3 to 5 times on each side3. Ankle Stretch Sit securely towards the edge of an armless chair with your legs stretched out in front of you. With your hands holding the sides of the seat of the chair for support, keep your heels on the floor while bending your ankles to point your toes to the sky. Repetition: Hold the position for 10 to 30 seconds then release. Repeat 3 to 5 times4.

http://www.stretching-exercises-guide.com/exercises-for-seniors.html http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html

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What should your heart rate be when working out, and how can you keep track of it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate. How do you get your heart rate in the target zone? When you work out, are you doing too much or not enough? There’s a simple way to know: Your target heart rate helps you hit the bullseye so you can get max benefit from every step, swing and squat. Even if you’re not a gym rat or elite athlete, knowing your heart rate (or pulse) can help you track your health and fitness level. First Things First: Resting Heart Rate Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed or grab that first cup of java! For most of us, between 60 and 100 beats per minute (bpm) is normal.1 The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now that’s chill! When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight. Table Can Be Found Here: https://muscleandjoint.ca/know-your-target-heart-rates-for-exercise-losing-weight-and-health/ Know Your Numbers: Maximum and Target Heart Rate This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.3 In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum. The figures are averages, so use them as a general guide. Hit the Target: Find Your Heart Rate Now that you have a target, you can monitor your heart rate to make sure you’re in the zone. As you exercise, periodically check your heart rate. A wearable activity tracker makes it super easy, but if you don’t use one you can also find it manually:

Take your pulse on the inside of your wrist, on the thumb side. Use the tips of your first two fingers (not your thumb) and press lightly over the artery. Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.

Important Note: Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and target zone. If you have a heart condition or take medication, ask your healthcare provider what your heart rate should be. So what’s in a number? If your heart rate is too high, you’re straining. Slow your roll! If it’s too low, and the intensity feels “light” to “moderate,” you may want to push yourself to exercise a little harder, especially if you’re trying to lose weight. If you’re just starting out, aim for the lower range of your target zone (50 percent) and gradually build up. In time, you’ll be able to exercise comfortably at up to 85 percent of your maximum heart rate. Woo hoo!

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Studies suggest that up to 90 percent of pregnant women will experience low back and/or pelvic pain related to their pregnancy. The weight gain during pregnancy can also place additional stress on the hips, feet, ankles and knees. The pain also contributes to other problems, such as sleep disturbances, use of pain medication and disruption of activities of daily living — sometimes just standing for half an hour can prove too painful to manage. As the baby grows, the abdominal muscles become stretched, and may not be able to provide as much support to the pelvis and spine. To help prevent low back pain and other aches, expectant mothers can perform simple core strengthening exercises that can help reduce stress on their back. Keep your back healthy at home Here are some ways to reduce the risk of back and neck pain:

Lighten your load Choose a diaper bag that distributes weight evenly across your body to limit the stress of isolated muscles. Stretch your body While your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back. Feed comfortably When nursing, avoid hunching and keep your baby close to you. Also choose a comfortable, upright chair with a pillow. Keep your baby close Don’t stretch your arms out – bring your baby close to your chest before lifting. Consider wearing your baby on your front so you can alleviate the strain on your back. Keep tub trouble at bay Avoid reaching or twisting when bending over a tub. When kneeling, use a non-slip mat to protect your knees.

Exercises/stretches to help alleviate your back pain at home:

Shoulder opener Breathing deeply and calmly, relax your stomach muscles Let your head hang loosely forward and gently roll from side to side Bring your hands up to your neck and gently massage the back of your head and neck Drop your arms to your sides, relax your shoulders & slowly roll them backward and forward for 15 seconds Crossover Standing with feet shoulder width apart, raise your hands Bring your right elbow across your body while lifting your left knee Touch elbow to knee, remaining upright and repeat alternating sides for 15 seconds

There is no time for back pain in parenthood. Consult our Chiropractors so that you can stay on your toes and a step ahead of your toddler. Book An Appointment Online! https://muscleandjoint.ca/book-online/

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I recently saw a patient at our clinic who was expereincing right shoulder pain. This pain was causing discomfort, and was pain radiating to his right arm. He was also experiencing numbness and tingling into his right hand which caused him to wake up from his sleep during the night.  After our discussion it became obvious that the pain was due to his new home office set up. This patient usually travels to the office, but due to the current restrictions due to COVID-19, he is now working from home. We discussed some stretching and exercising techniques to help prevent the pain, and we also discussed some ergonomic tips to help prevent this pain in the future. Given the current situation and the number of people who are working at home, we are dedicating todays episode to the review of good ergonomic practices. This will hopefully reduce your chances of injury and allow you to work pain free. Lets begin! Keyboard Position When working at a keyboard, the user should sit in an upright position with the upper arms hanging naturally from the shoulders. The elbows should be bent at about a 90° angle when the fingers are on the home row of the keyboard. The Mouse Hand-held input devices, such as a computer mouse, are commonly used in computer work. A mouse should be placed as close to the user’s side as possible and at a height that allows the arm to hang relaxed from the shoulder. The wrist should be in a ‘neutral’ position (that is, so the hand is in line with the forearm). This position causes the least physical stress. The mouse should be able to move freely. Chair The purpose of well-designed seating is to provide stable support that allows movement, comfort and task accomplishment. Height-adjustable chairs can help place the user at a proper height for typing, writing and viewing the monitor, especially when height-adjustable tables are not available. Desks The best way to provide the proper screen and keyboard heights for all users is to use split level tables or desks that allow each height to be adjusted independently. This ensures that almost all users, large and small, can have proper postures as they work. Any table, desk or stand used for computer work must be deep enough for both the keyboard and the monitor to be in front of the worker. For more information about standing desks visit: https://muscleandjoint.ca/five-reason-why-sitting-is-the-new-smoking/

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Lack of sleep is no joke and getting a good night’s rest is important. We spend about one-third of our lives sleeping, so getting the most out of it is important. Preventing stress or worries that keep you up at night may be difficult, but a few simple lifestyle and nutritional changes can help you wake-up feeling refreshed. Tips For A Good-Night’s Sleep

When choosing a mattress look for one that is comfortable and supportive. A mattress should be flexible enough to adapt to your body’s shape, while providing firm support for your spine. Your mattress should be replaced every 8 to 12 years to ensure proper support and comfort. Be selective when choosing a pillow. When lying on your side, your head, neck and shoulders should remain level with your mid and lower spine. When lying on your back, your head and necks should remain level with your upper back and spine. Your sleeping position is also an important factor in how you will feel when you wake-up. Lying on your back or side allows your head, neck and spine to relax into their neutral alignment. Have low back pain? Try sleeping on your back and place a pillow under your knees to take some of the pressure off your back

Tips For Better Sleep

Limit your intake of caffeinated beverages such as coffee, colas and tea in the evening. Caffeine is a stimulant and can make it difficult for you to fall asleep Try to go to bed at the same time everyday. This includes weekends! This will help to keep your sleep cycle in a regular rhythm. Exposure yourself to bright light/sunlight soon after you wake up. This will help to regulate your body’s natural biological clock. Avoid looking at the clock if you happen to wake in the middle of the night. This can cause added anxiety and keep you away even longer. If you can’t fall asleep after 30 minutes of trying, get our of bed and do something boring in dim light until you become sleepy.

If you’re still experiencing trouble sleeping, consult with a Chiropractor to discuss what treatments may help improve your quality of sleep. For a free consultation call 905-503-1605 or visit www.muscleandjoint.ca

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In a world where time is scarce, we now find ourselves in a new reality with an abundance of time. The situation we are in is unique, the last time we faced a similar situation was 102 years ago during the Spanish Flu (When the Spanish Flu came to Ontario). Being confined to our home during this pandemic is not all bad. To help make the most of this time, here are five tips that I hope you will find helpful:

Make A Routine: One of the best ways to make the most out of your day is to have a plan for your day. Schedule family time, game time, meal prep time, exercise and more. This way you will be more productive and it will help your day go by quicker.

Exercise: Daily exercise is extremely important. Whether it is a run or a job, pushups or situps, finding a good workout routine to do around the house will not only keep you in shape, but it will also help keep your overall state of mind. Personally I have been doing the 400 challenge every second day. The four hundred challenge comprises of:

• 100 pushups

• 100 situps

• 100 jumping jacks

• 100 squats

Below is a quick demonstration of one cycle of the 400 challenge: https://youtu.be/kvfW1jdDlj0

Eat At Home: Not only is eating at home safer, but it is much healthier. This is a great time to learn new recipes, try new foods and encourage the family to work as a team. To help you get started here is a link to a recipe by my wife Tabassum Wyne @kashmirifoodie.

Read More: I remember watching the documentary about Bill Gates on Netflix, and I was stunned as to how much he would read. Bill Gates takes a tote bag full of books everywhere he travels. I was so inspired by his reading habits, I bookmarked his reading list: https://www.gatesnotes.com/Books. It is incredible how much one can learn in a short duration of time. The best of authors have presented the best of ideas they have learned over a lifetime for us to read in a 300 page book. If you haven’t started already I would highly recommend watching the Netflix documentary about Bill Gates which can be found here: Inside Bill’s Brain.

Entertainment: I am sure during this pandemic we will be setting new binge watching records! But be mindful of much content you are taking in. Don’t let the Netflix autoplay options lead you to watching endless TV: take control. To learn more about how Netflix tricks you into watching more, check out this link (click here).

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I remember back in 2005 I took a virology class at the University of Manitoba, and it was during the first lecture the professor said something that has always remained with me. He said that viruses can not be classified as living or dead given their simplistic structure. I found this statement to be profound, as a microbe so simplistic it cannot be considered alive can cause so much damage to its host. It almost sounded surreal. Viruses were first discovered in 1898, and since then nearly 5000 species have been discovered. The coronavirus is a family of viruses that causes diseases in humans and birds. Coronaviruses have been responsible for many conditions, from common colds to MERS, SARS and now COVID19. Viruses comprise of a very simplistic structure, containing a small strand of genetic material surrounded by a capsule, for example below is a picture of the Covid19 virus: (picture: https://www.newscientist.com/article/mg24532743-500-were-beginning-to-understand-the-biology-of-the-covid-19-virus/) The virus itself is quite useless, it cannot do much on its own. It’s true potential is unleashed when it infects a suitable host. Once a host is found, the virus discards its outer capsule and causes the host’s cell to copy the virus’s own genetic material. This genetic material help produce more virus, and this cycle repeats itself as shown below: (picture: https://courses.lumenlearning.com/microbiology/chapter/the-viral-life-cycle/) Given how simplistic the anatomy of a virus is, it is quite incredible how much havoc Covid19 is currently causing around the world. One of nature’s most simplistic creations, that cannot be fully classified as living has brought one of its most advanced species to a standstill. To illustrate this point further, here is a picture of a typical human cell: (https://openstax.org/books/anatomy-and-physiology/pages/3-2-the-cytoplasm-and-cellular-organelles) Our cells contain genetic information with approximately 3 billion base pairs, the number of base pairs in Covid19 is only 30,000. But given Covid19’s simplistic structure it is more susceptible to damage. Hand washing for twenty seconds can allow enough time for the soap molecules to destroy the outer capsule of the virus. Hand sanitizer and alcohol wipes can have the same effect. The virus can live on surfaces for upto 72 hours, which makes wiping down and disinfecting surfaces extremely important.

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The 8 Fitness Myths That Need To be Debunked It seems like everyday a new diet fad or a new workout routine is being shared across social media. Unfortunately, some of the information that is widely shared is incorrect. This month we will highlight eight of the top workout myths, so you can be better informed so you can focus on an exercise routine that works for you.

Soreness Is Good: Not all exercises will create soreness. Exercises that involve low reps and lack an eccentric phase (muscle lengthening phase) do not cause the same type of soreness you may expect, but still provide a great workout. Lifting Heavy Will Make You Bulky: Gaining bulk is not so simple. To gain bulk you need to consume a considerable amount of extra calories and perform very targeted exercises to train specific muscles. Unless you are on a very specific body-building program, you don’t need to worry about getting bulky. Weight-Scales Are Not Necessary: Some people point out that because of daily fluctuations in body weight, weighing-scales are not a good way to measure progress. This is not true. Water retention can cause daily weight fluctuations of about five pounds, but over the long term charting your weight can help you measure how much fat is being burned away. Weight-scales can help you determine if you are progressing towards your health goals. Exercise Is Bad For Your Knees: A Standford Univeristy Study followed runners for 20 years and found that by the time the participants were nearly 70 years of age, they had a lower rate of developing arthritis. This is understandable as exercises, when done properly, can help strengthen the muscles around the knees, reducing stress on the joint. If a person is suffering from knee pain, it might be a good idea to have that checked out to be sure the joint is exercise-ready. Love Handle Workouts: You are more likely to reduce fat in unwanted parts of the body, by becoming leaner overall, than performing targeted muscle exercises alone.  Targeted exercises for a specific part of the body will show poorer results, compared to a better whole-body exercise and nutrition routine. This is the reason why those late night infomercials for home ab-workout machines are terrible. You won’t get stronger by rocking your abs for five minutes every night. Less Rest Means Better Results: You may be getting more workouts in a week without taking a rest day, but most professional athletes and body building will tell you that taking a rest day is important for recovery. Not only will your muscles, tendon and ligaments have an opportunity to heal, but it will also make you stronger for your next exercise day. People are surprised when they take a week off the gym, how much stronger they feel, and how much better they lift. Take some rest, your body will thank you. Exercise Machines Don’t Work: Exercise machines can provide a safe and effective workout, especially for people who are new to the gym. Free weight exercises are superb, but workout machines can still provide a good workout if performed correctly. Shorter Workouts Are Better: It should be noted that any workout is better than no workout. An intense 5 minute workout can provide more health benefits than no workout at all. But shorter workouts should not be the goal. The goal should be a good workout, not a rushed one. Taking your time between sets, and performing slow concentric/eccentric exercises can help build stronger muscles over time.

If working out is on your to do list, remember it is easier than you think. The key is to start, and like any skill it will get better with time!

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Read The Blog Post Here: https://muscleandjoint.ca/are-posture-correctors-safe/ You might have seen these devices on a television ad or on Amazon.ca. These are straps that claim to help correct posture if worn throughout the day. Besides putting a smile on your face, they provide very little value. Let me explain. We are born with natural posture correctors which include many muscles such as the rhomboids, paraspinal and trapezius muscles. These muscles tend to weaken throughout the day due to a lack of exercise and a sedentary lifestyle. This can cause a forward shift of the head in relation to the body. This phenomenon is called the upper cross syndrome. A posture corrector uses external straps to help position the spine in the correct position. However, over time these devices can cause weakening of our posture correcting muscles, which can lead to worsening posture. This phenomenon is similar to wearing a brace/cast on an ankle for an extended period of time. The disuse of the ankle causes the surrounding muscles to weaken. After a patient is removed from a cast/brace they usually require rehabilitation to help strengthen the muscles and joint back to their normal state. Using a posture corrector everyday can cause similar problems. A posture corrector can cause weakening of the postural muscle, which can cause symptoms such as neck pain, upper back pain and tension headaches. What is the safest way to correct posture? Unfortunately the answer is not as easy. Exercise and strength training are the best way to help correct posture and reduce the chances of developing back and neck pain. So instead of purchasing a posture corrector, try exercise. It is safer, healthier and will help you live longer. If you or someone you know has postural concerns, call today for a free consultation! Ph: 905-593-1605

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A recent article from CNN discussed the importance of timing your meals. Most people who intermittent fast skip breakfast and instead eat lunch and dinner. But apparently if you want to shed some pounds you may want to reconsider this routine. Most clinicians have noted that patients who ate their heavier meals during the day did better than those who ate later into the evening. And some studies show the reason may be our circadian rhythms. The times we choose to eat our meals can effect how our body digests our food. The calories the body burns when we digest our food is lower at 8pm than it would be at 8am. This can explain why eating heavy caloric food during the day might help lead to better weight loss results. To read more click the link below: https://www.cnn.com/2019/10/10/health/weight-loss-meal-time-wellness/index.html

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Hello and welcome to the Muscle and Joint Podcast, I am your host Dr Malik. What causes knuckles to crack and does this lead to arthritis? I am sure this question has  crossed your mind, especially if your a knuckle cracker. First off, why do knuckles crack? Knuckles are joints that are comprised of synovial fluid. This fluid is located between your joints to help reduce friction and allows your bones to move freely. Within this synovial fluid gases build up over time. When the joint is stretched these bubbles collapse and pop. This is what causes the cracking sound when we pull our knuckles. Now the question arises does knuckle cracking cause arthritis? 2009 IG Nobel Prize winner Dr Donald Unger proved this not to be the cause. The self-described researcher tested his theory by cracking the knuckles oh his left hand for over 60 years and found there was no difference in joint health between his two hands. And this makes sense, as knuckle cracking is caused by the release of gases and does not cause harm to the joint surfaces. It appears the only harm that can come from knuckle popping is by annoying the people around you! Happy Cracking!

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The health headline dominating this month has been the coronavirus. Like a supervillain, this virus appeared out of nowhere and has made its presence felt. As of January 30, it has caused a total of 8100 infections and 170 deaths in China, causing the WHO to declare it a global health emergency. How did the coronavirus begin and what is this strange virus that is causing so much havoc around the world? Let’s explore.

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