Repetative Strain Injuries.

Wrist and elbow injuries….

Even with companies focusing more and more on reduction of workplace injuries, there is still an epidemic of wrist and elbow injuries out there.  They range from carpal tunnel syndrome to lateral epicondylitis (tennis elbow) and many of them are directly related to the amount of time people spend typing and mousing. 

Some simple recommendations to reduce the chance of ending up with one of these injuries include:

-          Don’t spend more than an hour at your computer without getting up to move around.

-          Use these small breaks as opportunities to stretch frequently, especially the muscles of the shoulder, elbow and wrist.

-          If you haven’t already done so, have an ergonomic assessment done on your work station.  Sometimes a simple change in height of your monitor or keyboard can make a big difference in the reduction of stress on your body.

-      If you do experience any pain, see my post on Hot vs. Cold therapy

If you’ve been thinking about getting a new mouse,  look at buying a ‘gaming mouse’, such as the Logitech G5 (they cost around $65 Cdn).  No one spends more time on a computer than hardcore computer gaming enthusiasts, and they are very picky about the gear they use.  The G5 puts the hand in a relaxed biomechanical positions and it’s sensitivity allows effortless movements of the cursor.

Non Health Related....

USA debt passes 13 Trillion dollars this week.  And they say that Greece is bankrupt. 

Time to start buying gold in the back yard.

Ice or Heat?

One of the most common mistakes people make when they have back pain is to put a moist heat on an area that they shouldn't.

The general guidelines are as follows:

You can never do any harm trying Ice first (provided you don't leave it on longer than 20 min before letting the area warm up).

If the pain is sharp and/or severe use ice (15-20 min on and 1 hour off) and never use heat (until the severity of the pain diminishes).

If you have a noticeable loss of motion in any direction, only use ice (this indicates inflammation of a joint).

If you have a pain that is a mild ache associated with some stiffness, it is likely muscular and heat could be applied to the are.

Heat sooths sore achy muscles, but putting it on an area of inflammation is like trying to put out a fire by throwing gasoline on it.  Heat encourages blood flow and increases inflammation.

H2O, DiHydrogen Oxide, Agua, Eau, Water

How have we forgotten the basics? Getting enough water in your diet:

How much water should you drink in a day? A simple guideline to remember is 8 X 8.

8 glasses of 8 ounces per day (1.8 liters)

Tips to help reach the 8 X 8 Rule:

Carry water with you everywhere put it in a bottle or other container.

Keep a glass or cup of water next to you whenever you'll be sitting down for a long time, such as when you're at your desk at work. Drink from it regularly as you're working.

Get awater purification / filtration system. Purified water tastes very good and may help make drinking water more appealing to you. Be aware, though, that as you grow accustomed to purified water, you may find that tap water leaves a bad taste in your mouth. I recently started using a water filtration system by a company called Santevia.  So far I am very pleased with the product and recommend it to anyone thinking of buying a water filtration device.  If you live in the Calgary area, I bought mine at Amaranth Foods in the Crowfoot NW area for less than the internet price quoted at  the companies website.  The water definitely tastes better than the water out of the tap.

Add lemons or limes to your water. This makes it taste better and makes you want to drink more of it. These are cheap alternatives to the bottled flavored water. If you do choose bottled flavored water, check the ingredients, as these are likely closer in form to lemon- or limeade than they are to water.

Keep water cold if it tastes better for you. Keep a pitcher of water in the refrigerator at home.

Climate can drastically change how much water you need. On hot days that require you to be outside, you should drink more water to counteract the fluids you lose when you sweat. Exercise also increases your water intake requirements, make sure to drink more if you are working out.

Caffeinated and alcoholic beverages don't count towards your daily goal of 8 glasses as they act to dehydrate the body. Add an additional glass of H2O to your daily requirements for every caffienated or alcoholic beverage you ingest.

Vitamins, Minerals and Nutritional Recommendations

Thought I’d start a new sub section recommending what supplements I recommend and for whom. Also ones I’d avoid that I just don’t see and value in. This article will be added to over time, so keep watching for updates:

General recommendations for everyone:

Daily multivitamin / multi-mineral supplement

Recommendations for joint health (anyone over the age of 30)

Glucosamine (sulfate) – This one definitely has scientific proof behind in – not everyone sees the same level of improvement, but it does help maintain the health of cartilage in joints. ( too me MSM, Chondroitin and Hyaluronic Acid (H.A) are ok to add in with glucosamine if you want, but much less evidence exist to support their efficacy).

Omega fatty acids (3-6-9) – examples: salmon oil, flax seed oil. – Have many health benefits, but are good for maintaining health synovial fluid which is essential for joint lubrication

The Don't waste your money list:

Recently I’ve been hearing a lot of advertising about how great the product Wobenzym® PS is. Fixes just about anything that ails you according to the ads. Rather than dismiss it outright, I decided to give it a try. It’s more expensive than other similar products that’s for sure. Anyway, I am almost done my box (about a month’s worth) and I’ve noticed no beneficial effects. My personal opinion – don’t waste your money on it.

MLM companies – just about universally recommend you avoid all them. There are a few decent reputable multilevel marketing supplement companies out there, but they are definitely the minority. Try to especially avoid any kind of ‘monthly auto-ship’ options – unless you really love the product.

Vitamins... The Good, The Bad and the Ugly "Supplements 101"

I'd like to include in my blog, some information about vitamins, minerals and other 'health supplements'. I plan on making regular posts focusing on one or more of these substances. So if you enjoy this blurb and find it informative check back soon.

Most, if not all, people today know Vitamins and Minerals are good for them. For many people that's were their knowledge base not only begins, but ends as well.

So here is a little crash course for you to learn more about these essential nutrients.

Today's lesson will focus on the least known of the 'fat soluble' vitamins - K.

Vitamins are divided into two types: Water soluble (C and the B group) as well as the fat soluble (A, D, E and K).

Vitamin K is needed for proper bone formation and blood clotting, in both cases by helping the body transport calcium in blood. If you tend to bruise easily, a little more Vit. K might be all you need.

The best sources are leafy green vegetables, parsley, kiwi fruit and avocado.

The recommended daily intake for an adult is between 90-120 micrograms.

Vitamin K deficiencies are very rare, but are mostly related to an absorption problem, rather than an lack of dietary intake. It results primarily in failure of the bodies normal clotting mechanism (excess bleeding).

Quick facts:

By far the best way to get all of your nutrients is through a healthy diet. Vitamin and mineral supplementation should be though of as a way to 'top up' your intake of these essential nutrients, not as a replacement for a healthy eating choices.

Whenever possible, try to purchase your supplements in 'capsule or gel cap' for rather than 'tablets'. Tablets tend to be hard pressed and don't breakdown as well in the stomach and therefore don't absorb as well.

If tablets are all you can find, test them at home to see how easily they breakdown. Put one tablet in a glass of luke warm water and let it sit for about an hour. Lift the glass up and swirl the water around - if it the tablet starts falling apart easily then the product should be absorbed well by the body.

Kind of Funny, Sort of Sad, Unfortunately True.

Every now and then I may take the opportunity to blog on something other than health and wellness.

This is my first such post - a sad but true picture I ran into while perusing the web - topical given the near Trillion dollar 'bailout' just manufactured by the European Union. The saddest part is that the world is so focused on the European economy, no one seems to be talking about the good old USA who's fiscal health is far worse than that of Greece.

Here is a simple analogy - two patients arrive at the Emergency Room, one is bleeding profusely (Greece) and doctors quickly rush to try and stop the bleeding - hoping it is possible. The other patient looks ok but is bleeding very badly internally (USA) - Triage has the 'healthier' looking patient put off to the side while the medical team rushes to save the more 'serious' patient. By the time they turn their focus back to the 'better' of the two, it will be far too late to do any 'saving'.

I may just start burying gold bars in my back yard. LOL

Improving Joint Health.... Naturally Through Diet Changes

Many of you, especially if you are over 40, likely have stiff and sore joints - especially in the morning (hands, knees feet and hips most commonly).

If you've visited your family doctor about these pains it is also likely xrays revealed what your doctor told you was 'arthritis'. More specifically Osteoarthritis or 'Degenerative Joint Disease' (it's not actually a disease - it is a process of wear and tear in joints). Anti-inflammatory medications may have been prescribed, and likely helped relieve symptoms initially. Unfortunately these medications have significant side effects and should not be taken over long periods of time.

A more natural thing that everyone can do to improve these symptoms and protect joints from further pain and damage is to modify your diet to include 'joint friendly' foods.

The attached chart gives some simple recommendations - try eating more foods from the top of the chart and fewer from the bottom. More alkaline foods reduce the bodies inflammatory response which helps joint irritation (arthritis). Conversely more acidic foods aggravate joint irritation and over time can accelerate the arthritic process.

Not surprisingly this same 'joint healthy' diet has other positive side effects such as lowering overall cholesterol, controlling blood sugar (low glycemic index foods) and encouraging a more healthy body mass index (fat loss).

For additional information on these diet changes, I recommend the following read: "Anti-Arthritis-Diet" by David Sudderth M.D.

http://www.amazon.com/Anti-Arthritis-Diet-Increase-Mobility-Life-Changing/dp/0761512608/ref=sr_1_1?ie=UTF8&s=books&qid=1273173318&sr=1-1

Most Important Lifestyle Change - Doesn't Cost A Dime

SLEEP AND YOUR HEALTH

Perhaps the most important thing you can do for your health won’t cost you a dime. GET MORE SLEEP!

Are you getting enough sleep? Chances are most of you would admit you're not. But what is this 'Sleep Deprivation' doing to our bodies, and how much do we really need to maintain optimum health?

How Much Sleep Do We Need?

Recent research shows that we human beings were meant to be seasonal sleepers, sleeping more in the winter months and less during the long sunny days of summer. This is nature’s design, and has been so for thousands of years. Scientists recently set out to determine the minimum amount of sleep necessary to stop the physiological changes caused in the body, by sleep deprivation. The answer they came up with is 9.5 or more hours of sleep 7 months out of the year (Mid September to Mid April in North America).

What Happens to our Bodies when we don't get enough sleep?

We all know what it feels like to be tired, but what’s going on inside our bodies when we’re chronically sleep deprived? The truth is, much more than you could ever imagine.

This brief article will only touch on the more important (neuro-physiological and endocrine) changes caused by 'sleep debt'. For a more thorough investigation on this subject, I highly recommend the book ‘Lights Out’ by T.S. Wiley.

MELATONIN

The first and perhaps, most important effect is on the hormone Melatonin. Melatonin is a hormone produced in our brain while we sleep. It also happens to be the body’s most potent antioxidant. Antioxidants are compounds, which help prevent the cells in our body from being damaged by harmful substances called free radicals.

Melatonin is also extremely important to the proper function of our immune systems. Specifically it controls white blood cell immune function by increasing production of important defensive cells called macrophages and lymphocytes.

Additionally, Melatonin functions as a thermostat for our bodies, lowering our body temperatures while we sleep, saving energy but also slowing the multiplication of any viruses or bacteria we may be fighting.

Lastly, Melatonin controls the production of other hormones such as the next one we'll discuss - Prolactin.

PROLACTIN

Prolactin, among other things, controls appetite. Melatonin levels 'tell' Prolactin what season it is, and as a result what foods we should be craving. During periods of short sleep Prolactin levels rise, causing cravings for sweet, carbohydrate rich foods, which during the summer should be readily available. It does this by suppressing another chemical called Leptin. Leptin is produced by fat cells in our bodies, and is designed to increase as we become fatter. It's telling our body that we've stored enough insulation and energy for the coming winter and we should stop stuffing our faces with sweet carbohydrate rich foods. Elevated Prolactin, from inadequate sleep, interferes with this negative feedback loop and overrides it and we keep on eating.

Elevated prolactin levels have also been shown to increase the incidence of autoimmune disorders such as Rheumatoid Arthritis, lupus, Raynaud's and others.

INSULIN

So high Prolactin levels, from sleep deprivation, makes us crave 'sweet' foods rich in carbohydrates. When we consume these foods it causes our bodies to secrete Insulin. Insulin allows our bodies to store these carbohydrates or 'sugars' in the cells of our muscle and liver, that's a good thing. When these storage sites get full, however, Insulin allows our bodies to use these sugars to manufacture fats (fatty acids) and cholesterol, that’s a bad thing. Chronically high Insulin levels lead to ‘receptor burnout’, the precursor to Type II Diabetes.

SEROTONIN

Melotonin also regulates Serotonin. Not enough sleep causes a decrease in Melatonin production, and Serotonin levels rise (Melatonin is made from Serotonin). Chronically high levels of this chemical, like Insulin, causes 'Receptor Fatigue' which means your body needs even more of it to do its job. Serotonin imbalance is the root cause of many psychiatric disorders including depression. All antidepressant medications (Prozac, Paxil, Serzone, etc.) function by restoring normal sleep cycles.

Serotonin also acts as a vasoconstrictor and chronically high levels can cause high blood pressure. Additionally it also results in increased platelet aggregation, which means your blood has a greater tendency to clot. Let’s add one plus one: high blood pressure plus clotting equals stroke and/or heart attack.

SIMPLE TIPS FOR MORE HEALTHY SLEEP

• Try to get to bed earlier.
• Avoid television after 9 pm.
• Sleep as many hours as you can without getting fired or divorced (joke).
• Wake up as close to dawn as possible.
• Wearing rose/orange-tinted sunglasses near bedtime has been shown to increase Melatonin levels by 70%. Theory is it simulates the setting sun or dusk to your brain.
• Keep your bedroom as dark and cool as possible (think cave).
• Cover lights of electronic devices with tape – studies show receptors in your skin can sense even low-level light emissions and communicate this to your brain.

After dusk, try to dim the lights in your house as much as possible, your body will thank you and you’ll save on energy!

Car Seat Headrest - Making Sure It Is Adjusted Correctly

How To Correctly Adjust Your Car Headrest -
To Reduce The Severity Of A Whiplash Injury

I thought I'd start my blog with a topical subject, as I've just recently purchased a new car and had to go through this process myself. The majority of people, I see, on the road don't have their head restraints adjusted properly.

Studies show that correctly positioned head restraints can reduce reported neck pain after a whiplash neck injury. Drivers with properly adjusted head restraints reported 40% fewer instances of neck pain than those with poorly positioned ones.

Step 1: Adjusting the Height of Your Car Seat Head Restraint: A low car seat head restraint can cause injury as the head pivots over the top in a rear end collision. The first step is ensuring the correct height. Adjust the head restraint up or down until the center of the head restraint at least meets the center of the back of your head (eye level) or higher.

Step 2: Check for Forward Head Position: Every inch your head sits forward of the restraint magnifies the force of injury to your neck. Having your head forward by a mere two inches significantly magnifies the force on the head and as a result the severity of the injury. The distance between your head and the head restraint (backset) should not be more than 4 finger widths.

Bottom Line: Take the time to adjust your head restraint correctly - Doing so could prevent a lifetime of disability and pain.