Natural Sleep Aids

Statistics Canada found that 3.3 million Canadians (one in seven!) over the age of 15 have problems falling asleep or staying asleep. 8 hours of good quality, uninterrupted sleep is ideal.

Sleep is directly correlated to better health. This is the time the body heals and rejuvenates. Poor sleep has been linked to heart disease, diabetes, obesity and depression.

Here are some tips to help you to fall asleep and stay asleep:

1. Avoid Caffeine- You should avoid caffeine about 4-6 hours before bedtime. Some people are affected by caffeine for up to 12 hours.

2. Avoid Bright Lights- before bedtime. Even the LED lights on your alarm clock and computer can stimulate the brain and cause you to stay up.

3. Reduce Stress- meditation, yoga, exercise, massage and chiropractic are therapies that can help to reduce stress and help you fall asleep.

4. Avoid activity or exercise close to bedtime

5. Have a light snack or warm drink before bedtime- warm milk contains tryptophan which converts to serotonin to put you to sleep. Warm decaffeinated tea such as chamomile tea is calming to help you to fall asleep.

6. Avoid alcohol- this will cause you to wake up throughout the night.

7. Routine is Key- try to fall asleep and wake up at the same time. Also have a bedtime routine such as having a warm bath, reading a book with a chamomile tea and preparing for sleep at the same time each and every day.

8. Natural Supplements- talk to your natural health care practitioner such as a naturopath or a chiropractor about natural supplements that can help with sleep.

For more information Dr. Brent Moyer can be contacted at Brant Arts Chiropractic 905-637-6100. www.drbrentmoyer.com Twitter: @brantartschiro Facebook: Brant Arts Chiropractic

A.R.T. - Active Release Techniques for soft tissue injuries and more

Some of you may have heard the term "A.R.T.", or the words Active Release Techniques. Today I would like to explain what ART treatment is, how it works, what kind of practitioners perform this very effective soft tissue technique and the many conditions this therapy can treat.

As stated above, A.R.T. stands for active release techniques. It is an advanced soft tissue technique that requires intensive training and certification. It is known to be the "gold standard in soft tissue treatment". Healthcare professionals that are able take this post-graduate training and certification in ART are Chiropractors, Registered Massage Therapists, Physiotherapists, Certified Athletic Therapists and Medical Doctors. This advanced training is not open to personal trainers, masseurs, and any other certifications that are not licensed to treat soft tissue problems. The practitoner must be competent in anatomy (not just basic anatomy), physiology and biomechanics. Here is a link to see a photo of an ART treatment being performed: http://www.drbrentmoyer.com/Chiropractic-Services.aspx

A.R.T. treats soft tissue conditions. Soft tissues include muscles, tendons, ligaments, fascia and nerves. It is a patented treatment that was founded and developed by a chiropractor Dr. P. Michael Leahy DC, CCSP.

Common conditions that respond very well to A.R.T. treatment include; back pain, headaches, sciatica, carpal tunnel syndrome, tennis elbow, shoulder or rotator cuff pain, knee pain, plantar fasciitis (heel pain), achilles tendonitis....just to name a few. The common denominator in all the above conditions is that they almost always involve overused muscles or repetitive motions. In the medical arena we call these conditions CTD (cumulative trauma disorders) or RSI (repetitive strain injuries).

Let's go into detail to explain what happens to overused muscles and soft tissues. When a particular muscle or tendon or any soft tissue is overused there are specific changes that will happen in the tissue.

    1.) you can have an acute injury such as a muscle tear, pull, strain or contusion.

    2.) you can have cumulative strain which accumulates small tears, called "micro-trauma"

    3.) or you can have lack of oxygen going to the muscle or tissue, called "hypoxia" creating "trigger points" or "knots" in muscle which can lead to fibrous tissue.

Most of the conditions I listed above will have one or more of the three soft tissue changes that happen to overused muscles.

Let me give you an example of how this can relate to a simple calf strain or leg pains. A female who wears high heels to work 5 days a week will overuse her calf muscles. Each and every step she takes in these heels will create excessive contraction of the gastroc-soleus (calf) muscles. Even when seated, the calf muscle will be over-worked because it is still in constant contraction while in the high heels. Over time this will create very tight, shortened calf muscles causing increased tension and friction in the muscle. The tension and friction causes micro-trauma (small tears) causing inflammation. The inflammation will then cause the body to actually lay down adhesions or scar tissue in an attempt to "fix" the injured and inflamed muscle. It is only at this point in the sequela of events that the patient will actually feel pain or any symptom. This is the classic example of a RSI (repetitive strain injury) and usually the patient will present with tight and achy and sometimes burning pain the affected muscles. The patient will say something like this..."doc my legs are killing me." "They are tender and sore all day long." "It just came on, I don't know what I did and I have never had this pain before..." As you can see, repetitive strain injuries develop over time from overuse. It creates a negative self-perpetuating cascade of events: overused muscle - becomes tight - increases tension - increases friction - causes inflammation and pain - causes scar tissue development - which causes more tightness, more tension, more friction, more inflammation and more scar tissue. You get the idea. This continually happens until the body breaks down and can no longer adapt, thus resulting in pain and symptoms. The tight muscles or scar tissue can even irritate, pinch or compress a nerve causing numbness and tingling and even sharp pains. A.R.T. is also used to reduce nerve entrapments.

Now that you understand how RSI (repetitive strain injuries) happen, it is very easy to understand how A.R.T. works to fix the problem, not mask it. Conventional allopathic medicine would try to treat this by giving anti-inflammatory (NSAID) medications. This may help to reduce some inflammation and pain, but it just masks the problem. The cause of the problem is not the inflammation, it is the tight, fibrotic (scar tissue) muscle. This is where A.R.T. comes in. The treatment will break down the fibrous adhesions (scar tissue); reduce the tension and tightness in the muscle so it can heal properly. Immediately following an ART session, the patient will feel looser and the pain and tension should be reduced. Exercise rehabilitation, postural correction and improving the ergonomics at the workplace are also implemented to get superior results.

For more information Dr. Brent Moyer can be contacted at Brant Arts Chiropractic 905-637-6100. www.drbrentmoyer.com Twitter: @brantartschiro Facebook: Brant Arts Chiropractic

 

Over-Training : How to measure and prevent.

How does over training happen?

Over training is the result of “inappropriate recovery methods that do not keep in pace with the demands of training.” Patients and athletes need to know that adequate rest is important to make gains and avoid over training.

Why does over training happen?

• Energy stores become depleted, therefore performance decreases.

• Inappropriate rest and recovery leads to injuries and no strength or mass gains.

• Poor nutrition; cannot heal tissues and replenish energy stores or electrolytes.

• Poor workout planning. Need adequate time following high intensity workouts.

Symptoms of over training

• Morning pH readings; basic urine readings means body is acidic, therefore prone to illness. (Ebbets, 2006)

• Personality, attitude and motivational changes. (Ebbets,2006)

• Elevated morning heart rate; greater than 10%. (Ebbets,p.32,2006)

• Fatigue, apathy, listlessness, loss of will power. (Ebbets,p.32,2006)

Stage control test

• Easy tests that can be performed to see if the athlete is over training. (Ebbets,p.32,2006)

• Examples include: vertical jump heights, standing long jump.

• Get baseline measures, and re-test at a later date for decrease in performance.

Physiological indicators for signs of over training

• Decreased strength, speed, coordination and endurance.

• Muscle soreness, injury, and slower recovery rates

• Increased sweating, excessive thirst, nausea, loss of appetite

Immunological indicators for signs of over training

• Increased susceptibility to illness, colds, allergies, infections, swollen lymph glands.

• Decreased lymphocyte counts, increased eosinophil counts

The 10 Day Rule (Ebbets, p.83,2006)

• Latency periods for organs and systems in the body to recover following exercise.

• Examples: heart rate 20-60mins, muscular system 24-48hrs, CNS 7x the muscular system

• Average recovery of the muscle system =36hrs. 36hrs X 7 =252hrs approximately 10 DAYS

• 10 Days of rest are needed following “personal bests” e.g.: 5k run, bench, squat, deadlift.

Proper nutrition to avoid over training

• Adequate protein for building and repair. 1.2g per kilogram of body weight.

• Complex carbohydrates for metabolic energy cycles and replenishing glycogen stores.

• Plenty of water to achieve optimal hydration and functioning of systems.

• Multivitamin and antioxidants for increased demands and stress on the body.

Other remedies for over training

• Change or revise training programs and goals

• Rest or active rest (low level exercise) will speed up recovery.

• Reduce psychological stress: meditation, deep breathing, tai chi, yoga.

• Cold Laser Therapy for accelerated healing and soft tissue repair. http://www.drbrentmoyer.com/Laser.aspx
• Lymphatic drainage performed by a registered massage therapist RMT

For more information Dr. Brent Moyer can be contacted at Brant Arts Chiropractic 905-637-6100. www.drbrentmoyer.com Twitter: @brantartschiro Facebook: Brant Arts Chiropractic

References:

Ebbets, R., (2006) Principles of Training Theory. The study and application of elite sport science. P.4-84.

Can Orthotics help foot, knee or back pain?

Orthotics for Foot Pain, Knee Pain and Back Pain

 

 

 

            Orthotics are prescribed and recommended by chiropractors, podiatrists and other health care professionals, and are custom-made for the patient's postural problems. Custom orthotic inserts provide functional support and cushioning.

Custom-made orthotics are designed to allow your feet to maintain their structural and functional balance. Your feet are the foundation of your body, to support your body when you stand, walk, or run; they assist you in locomotion; and they absorb forces or shock as you move to protect your spine, pelvis, and muscles.

Your feet are at optimal functioning when all the bones and arches are in their ideal stable positions. Foot problems such as weakness, instability, flat feet, or high arches will often contribute to postural problems in the rest of the body, which may lead to spinal misalignment. Custom-made orthotics will help to keep the feet in a stable and desirable position. On the photo to the left, you can see what over-pronation (rolling in) of the subtalar joint can do to the ankle, knee, hip, pelvis, spine and even the shoulders and neck. It is estimated that over 80% of the population have pronation problems which can lead to plantar fasciitis, heel spurs, bunions, knee pain and OA, sciatic impingement and scolisis of the spine.

How can orthotics correct over-pronation and pes planus (flat feet)?

 

When the foot is over-pronated (flat footed), the femur and the tibia stay in internal rotation.  (see pic above with left foot) This causes other parts of your body to compensate, changing the muscular structure and biomechanics of the gait cycle.

 

Orthotics will support the medial arch and keep the subtalar joint in a neutral position. In other words, when the foot is casted to correct the pronation, the joint is put in the correct position to compensate for the excessive "rolling in" of the ankle. The above picture illustrates how the custom orthotic aligns the foot and ankle in the correct postion.

 

Custom-made orthotics should be prescribed and casted by a licensed health care professional. Chiropractors, Chiropodists, and Podiatrists are experts in foot and gait mechanics and the effects of these problems on other areas of the body.

For more information Dr. Brent Moyer can be contacted at Brant Arts Chiropractic 905-637-6100. www.drbrentmoyer.com Twitter: @brantartschiro Facebook: Brant Arts Chiropractic

Prostate Cancer Risk Factors

  The BRCA gene, may also be found in men.  Men who carry this mutation, may increase their risk of prostate cancer, and breast cancer. (komen.org)  The incidence of prostate cancer increases drastically with increasing age.  It is very rare to see prostate cancer before age 50.  With regard to family history, it is estimated that 15 percent of men with prostate cancer have a brother or father (first-relative) that had prostate cancer as well.  Risk of prostate cancer is higher among blacks and lowest among Japanese (whites in the middle).  A number of studies have also reported higher levels of DHT and testosterone among blacks, and lowest among Japanese.  These hormone levels are essential to normal prostatic development.  The risks for developing prostate cancer directly parallel the race and androgen levels.  Your risk may also increase with high fat diets, especially animal/saturated fats.  There have been many studies that illustrate this correlation.  Possible explanations; dietary fat increases serum androgen levels, and fatty acids (linoleic acid, omega 6) may initiate prostate cell growth, while omega 3 fatty acids inhibit cell growth. (www.nci.nih.gov) National Cancer Institute.

Related blogs: See my post about about the anti-cancer diet and breast cancer risk factors.

For more information Dr. Brent Moyer can be contacted at Brant Arts Chiropractic 905-637-6100. www.drbrentmoyer.com Twitter: @brantartschiro Facebook: Brant Arts Chiropractic

 

 

Breast Cancer Risk Factors

 Risk is a person’s chance of getting a disease over a specific time period.  A person’s risk is usually estimated by looking at a specific age group, race etc..

For example, by looking at 100,000 women, ages 20-29 for one year, approximately 4 would develop breast cancer. That is to say, 1 per 25,000 women.  However, the lifetime risk of breast cancer for an American women born in 1990 is about 1 in 8, if she lives to be 85 (komen.org).  Risk factors can range from lifestyle choice to genetics to environmental factors, such as radiation.  It is known that early menarche (before age 12) have a higher risk of developing breast cancer.  Factors that decrease risk are called protective factors.  Women who have given birth before age 30 have a lower risk.  Therefore, giving birth is a protective factor against breast cancer.  It is also reported that women who take postmenopausal hormones have a 25 percent increase in risk.

            Several inherited mutations of genes have been linked to breast cancer, such as BRCA1, BRCA2, p53, and ATM.  These mutations would increase the risk of developing breast cancer, but they are in fact very rare in the population.  Thus, they only account for 10-15 percent of all types of breast cancer diagnosed in the U.S. (komen.org)  BRCA1 and BRCA2 mutations are well recognized, although it is estimated that only 250,000 women in the U.S. carry this mutation.  If one does carry the BRCA1 mutation, they have a 60-80 % chance of developing breast cancer. (BRCA2, a slightly lower risk)  Since these mutations are quite rare among the general population, it is likely a combination of factors that contributes to the development of breast cancer.

(http://www.komen.org The Susan G. Komen Breast Cancer Foundation)

 

Related blogs: See my post about about the anti-cancer diet.

For more information Dr. Brent Moyer can be contacted at Brant Arts Chiropractic 905-637-6100. www.drbrentmoyer.com Twitter: @brantartschiro Facebook: Brant Arts Chiropractic

 

Turf Toe Injury - diagnosis and treatment

With the beginning of the NFL season and college football in full swing, I decided to talk about an injury called turf toe which is a common football injury. Turf toe is an injury to the first metatarsophalangeal joint (MTP) that is described as a sprain or tear to the capsule or ligamentous structures.  The American Orthopaedic Foot and Ankle Society defines turf toe as a plantar capsular ligament sprain. (Tewes, 1994)  The anatomy, predisposing factors and causes of turf toe are important in order to understand this sports-related injury.  The diagnosis, treatment and forms of rehabilitation will be illustrated as well as specific complications if left untreated.

            The anatomy of the first MTP joint is fairly complex.  It is a synovial joint incorporating four articulating bones.  They are the first metatarsal, a proximal phalanx, and a medial and lateral sesamoid bone.  The sesamoid bones are located inferiorly and “act as fulcrums to increase the power of the muscles which cross them”. (AthleticAdvisor, 2005)  The first MTP joint is surrounded by a capsule which serves as attachment sights for the abductor hallicus, adductor hallicus and the flexor hallicus brevis on the plantar side.  While the tendon of extensor hallicus longus forms the roof of the capsule on the dorsal great toe. (Dykyj, 1989)  The last muscle in this complex is the flexor hallicus longus which runs between the two sesamoid bones attaching to the distal phalanx.

            The mechanism of injury involves a hyperextension to the first MTP joint which results in capsular damage and or compression to the dorsal articular surface. (Rodeo, 1990)  The shoe or cleat grips hard into the turf, causing the foot to go into forced dorsiflexion during push-off.  The increase in number of cleats on the football shoes leads to increased traction and an increase in incidence of turf toe. (Clanton et al. 1986)  Also, with the foot in this toe-off position, it is common in football for an external force to drive the toe into further dorsiflexion.  Other predisposing factors include increased flexibility of the forefoot, which will allow hyperextension of the first MTP joint.  (Clanton et al. 1986)  Clanton suggests that a stiffened forefoot in the boot of football players sustained less turf toe injuries. (Clanton et al. 1986)  Coker suggested that shoe fit could be a contributing factor, explaining that wider feet require large sized shoes, subjecting the first MTP joint to greater flexion and extension stress. (Coker et al. 1978)  Probably the biggest influence on turf toe injuries is the artificial turf, hence the name of the injury.  Grass has been replaced by turf in the late 1960’s, and the reported incidence of first MTP joint injuries has increased after introducing artificial turf. (Clanton, 1994)  Football athletes are chronically in three-point stances, and require tremendous amounts of power from this position with the foot relatively flat.  This requires excessive dorsiflexion and extension of the first MTP joint. (Sammarco, 1995)   During push-off, the great toe is the last structure in contact with the ground.  Up to eight times a person’s body weight can be transferred through the great toe.  (AthleticAdvisor, 2005) 

            Diagnosis includes questioning the patient with regard to the mechanism of injury.  This will provide information about what structures may be injured.  The patient will report sudden onset of pain after forced hyperextension. (Clanton et al. 1986)  Physical exam will show evidence of swelling, ecchymosis and painful passive ranges of motion. Active ranges of motion of dorsiflexion and plantarflexion in the first MTP may be decreased.  (Bowers, 1976)  When examining the patient, he or she may have an antalgic gait, externally rotating their lower extremity to avoid dorsiflexion during push-off. (Bowers, 1976)  Imaging may be required in severe cases to rule out avulsion fractures on the first metatarsal head or proximal phalanx, or even sesamoid bone fractures. (Churchill, 1998)  It may also be advantageous to assess any articular or joint damage with plain film radiography.  Grading turf toe injuries involves interpreting signs and symptoms to assess tissue disruption.  Grade 1 sprain involves tenderness, minimal swelling, no ecchymosis and negative x-rays. (Churchill, 1998)  In this case the plantar capsule is stretched.  Grade 2 turf toe is a partially torn plantar capsule and the patient will have diffuse tenderness, moderate swelling, ecchymosis, and restriction of motion. (Churchill, 1998)  Grade 3 injuries have completely torn plantar capsules and may have a compression injury to the dorsal articular surface.  There will be severe tenderness, considerable swelling, ecchymosis and marked restriction in range of motion. (Churchill, 1998)

            Treatment for turf toe is very similar to other types of ligament sprains.  In the acute stages rest, ice, compression and elevation (R.I.C.E.) is an effective and conservative method to minimize inflammation in all grades of turf toe. (Churchill, 1998)  Grade 1 injuries can usually be taped to allow only for minimal extension of the great toe and limit dorsiflexion of the foot. (Nicholas, 1995)  Stiff-soled shoes or rigid orthotics with a Morton’s extension reduces motion of the first MTP joint to protect from re-injury. (Clanton, 1994)  Grade 2 injuries should avoid physical activities for 1 to 2 weeks, while grade 3 injuries should be sidelined for 3 to 6 weeks.  Grade 3 injuries may require surgery for capsule repair or removal of loose bodies. (Coker et al., 1978)  Non steroidal anti-inflammatory drugs and ultrasound can also be used in acute stages to reduce pain and inflammation.  Following the acute stages, it is essential to have a proper rehabilitation program to regain full range of motion and strength in the foot and ankle.  The strength and endurance of the foot can be addressed by using Therabands. (AthleticAdvisor, 2005)  The first MTP joint can be addressed by doing gentle range of motion exercises, and ultimately progress to more aggressive long-axis distraction manipulation to reduce the compression.  Such rehabilitation is crucial to prevent hallux rigidus, a painful progressive loss of motion in the first MTP joint. (AthleticAdvisor, 2005)  With hallux rigidus, patients report history of trauma, compression and repetitive hyperextension of the first MTP joint. (Churchill, 1998)  This may also ultimately result in degenerative arthritis of the great toe. (AthleticAdvisor, 2005) 

            In summary, turf toe is a fairly common injury seen in sports that are played on artificial turf, especially football.  This hyperextension injury of the first MTP joint has several predisposing factors, which includes increased flexibility, large shoes with many cleats, and of course the adoption of the less resilient turf.  Treatment for this capsular injury involves conventional R.I.C.E. methods and proper footwear, orthotics and taping to prevent further injury.  Rehabilitation is important to regain full function, and prevent future complications in the great toe. 

For more information Dr. Brent Moyer can be contacted at Brant Arts Chiropractic 905-637-6100. www.drbrentmoyer.com Twitter: @brantartschiro     Facebook: Brant Arts Chiropractic

 

 

References

 

            AthleticAdvisor (2005).  Turf-Toe.  http://www.athleticadvisor.com/injuries/LE/foot&ankle/turf_-_toe.htm

 

            Bowers K.D, (1976). Turf-toe: a shoe related football injury. Medicine Science and Sports Exercise. 8:81-83

 

Churchill, R.S., (1998).  Managing Injuries of the Great Toe. The Physician and Sportsmedicine.  Vol 26-9, Sept 98.

 

Coker, T.P. et al., (1978). Traumatic lesions of the metatarsophalangeal joint of the great toe in athletes. The American Journal of Sports Medicine. 6: 326-334.

 

Clanton, T.O., (1994). Turf Toe.  Clinics in Sports Medicine. 13, (4): 731-741.

 

8 Tips to Reduce Headaches

STRESS AND HEADACHES- 8 quick tips to reduce your headaches.

Dr. Brent Moyer BHSc., D.C.

 

Headaches are one of the most common medical complaints in the doctor’s office. The World Health Organization states that tension-type headache alone affects two-thirds of adult males and over 80% of females. This does not even take into account the prevalence of migraine headache, cluster headache, cervicogenic headache or medication-overuse headache (also know as rebound headache). There is not one simple cure for headaches, but the idea is to treat the cause of the headache and avoid common triggers and not just treat the head pain symptom. Stress is a very common trigger of tension-type, migraine and cluster headaches. Poor posture, lack of sleep, dehydration, history of previous neck injury, alcohol and excessive pain medication use are common headache triggers as well.

The key is to avoid these common triggers and to be proactive in managing chronic headaches.

Here are eight tips to reduce your headaches.

1. Deep breathing/relaxation- this can be really effective to relax during stressful events.
2. Stretching- take breaks if you spend a lot of time in fixed positions (at work, computer, studying etc.) Prescribed neck stretches can prevent the onset of a headache.
3. Exercise- aerobic exercise releases endorphins for pain relief and enhanced mood.
4. Avoid teeth clenching- TMJ problems can cause headaches.
5. Drink more water- dehydration is a common cause of headache. Stay hydrated.
6. Avoid excessive caffeine- too many stimulants can cause headaches.
7. Avoid high sugar foods- causes sharp spikes and declines in blood sugar levels leading to headaches.
8. Avoid alcohol- a common trigger in migraine and cluster headaches.

Headaches also respond well to chiropractic care. A Duke University study found chiropractic care resulted in almost immediate improvement of headaches originating from the neck and had fewer side effects and longer lasting relief of tension-type headaches than commonly prescribed medications. For more information Dr. Brent Moyer can be contacted at Brant Arts Chiropractic 905-637-6100. www.drbrentmoyer.com  Twitter: @brantartschiro

Backpack Safety for your Children

FOR IMMEDIATE RELEASE

Contact: Dr. Brent Moyer
Phone: 905.637.6100
Fax: 905.637.6104
Email: brantchiro@gmail.com
www.drbrentmoyer.com

 MAYOR PROCLAIMS BURLINGTON BACKPACK SAFETY MONTH

 BURLINGTON, ON. September 7, 2012- With the children already back to school Brant Arts Chiropractic and Mayor Rick Goldring are declaring September Burlington Backpack Safety Month. This coincides with several other organizations throughout North America as well as the Ontario Chiropractic Association.

“Many parents do not realize the negative effects of carrying a heavy load or wearing a backpack improperly, can have on a young and growing spine.” stated Dr. Moyer.

According to the U.S. Consumer Product Safety Commission there were more than 21,000 backpack-related injuries treated at hospital emergency rooms, doctors' offices, and clinics. Injuries ranged from contusions, to sprains and strains to the back and shoulder, and even fractures.

Back pain in children is not uncommon.  When you combine improper fitting and loading of a backpack, athletic injuries and poor posture in the classroom, this can cause a child to have back, neck or shoulder pain. The Ontario Chiropractic Association states that more than 50% of young people will experience at least one episode of low back pain over their teenage years. Research states that this could be caused, to a great extent, by improper use of backpacks.

Research suggests that a child should carry no more than 10%-15% of their body weight depending upon the strength and fitness of the child. In other words, a 70 lbs. child should carry a backpack of no more than 7 pounds. Heavier objects should be put closer to the body in the backpack.

“Carrying a backpack on one shoulder forces the muscles and spine to compensate for the uneven load, causing stress on the mid and lower back. This could lead to abnormal curvatures of the spine and problems in the future.” stated Dr. Moyer.

Selecting a backpack that fits your child is critical. Choose a light material such as vinyl or canvas, not leather. Find a backpack that has shoulder straps that are cushioned and wide to displace the load. Adjust the straps to fit the child and lessen the load on the spine. A backpack should not extend beyond the lower back of a child and it should fit snugly. If there is a waist strap and chest strap, encourage your child to use it routinely.

Indications that the backpack is too heavy would be a change in posture to manage the weight, numbness or tingling in the neck, arms or hands, straps leaving red marks on the shoulders or discomfort or pain when wearing the backpack.

“Pack it Light Wear it Right” is a public education campaign of the Ontario Chiropractic Association and the Chiropractic profession. More information can be found on the OCA website www.chiropractic.on.ca.

As a public service our office, offers workshops for parents and children to evaluate their backpack safety and create awareness. We offer workshops in house or arrangements can be made to come to your school.

Dr. Brent Moyer operates Brant Arts Chiropractic and is located at 672 Brant St. Suite 201 in Burlington. www.drbrentmoyer.com

 

 

Burlington Chiropractor | Brant Arts Chiropractic - Dr. Brent Moyer

Burlington Chiropractor | Brant Arts Chiropractic - Dr. Brent Moyer

This is a link to my new health-local.ca web page and listing. Here you can read more about my clinic, services and find links to my twitter, facebook and clinic web page where you can read some frequently asked questions.

Anti-Cancer Diet: Foods and supplements to reduce your risk.

This is a perfect addendum to my previous post about Nutrition and the 5 Pillars of Health.

I would like to talk about Nutrition and its effects on Cancer. Many cancers and chronic diseases can be treated and prevented by nutrition! It is estimated that 30-40% of ALL CANCERS can be prevented by lifestyle and nutritional factors.

It has been scientifically proven, that obesity, low nutrient foods, excessive eating, high sugar foods, low fibre intake, red meat consumption and an imbalance in omega 3 and 6s will increase your risk of cancer. Instead a diet rich in fruits and vegetables, flax, sulforophane, fibre, omega 3, antioxidants and supplements like selenium, Vitamin D, probiotics, enzymes, chlorophyll, folic acid and B vitamins can be cancer fighting. A diet consuming the above is estimated to reduce breast cancer, colorectal, and prostate cancer by 60-70% and lung cancer by 40-50 %. Prevention is always the best course of action, but someone fighting for their life with cancer could benefit from this type of nutritional and supplemental guideline. Let's go into some more detail...

The biggest risk of cancer is over consumption of calories, in other words, eating too much. Along with additional health risks with obesity. In the USA, over 60% of adults are overweight or obese. The idea is to eat 70-80% of the required amount of calories to maintain normal weight, while consuming proper vitamins, minerals etc. This approach has a lot of science behind it, to actually increase the average life span which was found in rats, fish and mice. Studies now are being done on primates. This approach will also reduce the incidence of chronic diseases, such as diabetes and heart disease. A study found that caloric restriction in rats resulted in 55% reduction of tumors!!!

Another big cancer risk is a diet high in refined sugars (or a high glycemic load). Studies found an increased risk for gastric, GI, endometrial, ovarian, and colon cancer with high glycemic load diet. Studies have also found a very strong link between diabetes and colorectal cancer with a high glycemic diet.

A diet low in fibre is another risk factor. Refined grains have very low fibre in them and dairy and meat have absolutely NO FIBRE. Incidentally, an animal diet and refined grains is the typical diet in the USA, which is very low in fibre.

There is a link between red meat and colorectal cancer.

Omega 3s are comprised of EPA, DHA and are cancer protective and proven in animal studies. Omega 6s on the other hand are arachadonic acid and linoleic acid which are cancer promoting and cause inflammation. So the omega 3:6 ratio should be balanced. Higher omega 3s is desirable.

Flaxseed is another cancer fighting food that is high in omega 3, lignans, and fibre! There is some compelling research being done by Lilian Thompson out of the University of Toronto on flax and its effects on cancer. A study was done by her group where they injected rats with breast cancer cells and allowed 8 weeks for the tumors to grow. They fed the rats a diet comprised of 10% flax and this resulted in a reduction of tumor growth and metastasis by 45%!!!!

Cruciferious veggies are things like broccoli, cauliflower, brussel sprouts and cabbage which contain sulforophane which has anti-cancer properties. The Nurses' Health Study found 33% lower risk in non-Hodgkin's lymphoma when taking 5 servings per day. Regular fruits and veggies are protective against cancer and diabetes and cardiovascular disease.

Supplements like Selenium (a mineral) have antioxidant and anti-cancer properties and can increase the immune system. Selenium also reduces prostaglandins which cause inflammation. Chlorophyll found in any dark green leafy vegetable is cancer fighting. Folic acid works with other B vitamins such as B6 and B12 and are important for DNA synthesis. Vitamin D is protective against prostate, ovarian, breast, bladder, endometrial, renal, kidney, lung, pancreatic cancers and multiple myeloma. Antioxidants such as beta carotene and alpha carotene are also protective. Carotene is found in carrots, squash, pumpkins and pretty much any orange vegetables and some citrus fruits. Lycopene which is found in tomatoes has been found to reduce the risk of prostate cancers. Vitamin C is another powerful antioxidant which has been correlated with overall better health and cancer preventing. The great Linus Pauling was the first to recognize high doses of Vitamin C with cancer therapy. It has been found that IV doses of vitamin C are more effective than oral doses.

Probiotics are essential to maintain gut health. They help to maintain natural bacteria in the intestinal tract to produce antibiotics to fight off bugs, produce vitamin B and enzymes to maintain good gastrointestinal health. Probiotics have been found to decrease pathogenic bacteria and inflammation in the colon and theoretically reduce the risk of colon cancer. Digestive enzymes, specifically proteases have anti-tumor and anti-metastatic activities.

In summary, you can see the many foods and supplements that can be cancer fighting/preventing and other foods and diets that can increase your risk for cancer. Michael Donaldson, a research scientist reviewed hundreds of research papers and summarized what the anti-cancer diet would include:
This is what it looks like...

• adequate, but not excessive calories,

• 10 or more servings of vegetables a day, including cruciferous and allium vegetables; vegetable juice could meet part of this goal,

• 4 or more servings of fruits a day,

• high in fiber,

• no refined sugar,

• no refined flour,

• low in total fat, but containing necessary essential fatty acids,

• no red meat,

• a balanced ratio of omega 3 and omega 6 fats and would include DHA,

• flax seed as a source of phytoestrogens,

• supplemented with ~200 μg/day selenium,

• supplemented with 1,000 μg/day methylcobalamin (B-12),

• very rich in folic acid (from dark green vegetables),

• adequate sunshine to get vitamin D, or use 1,000 IU/day supplement,

• very rich in antioxidants and phytochemicals from fruits and vegetables, including α-carotene, β-carotene, β-cryptoxanthin, vitamin C (from foods), vitamin E (from foods),

• very rich in chlorophyll,

• supplemented with beneficial probiotics,

• supplemented with oral enzymes

Please share this with family members and friends to keep us healthy. Cancer is the second leading cause of death in North America. Let's fight to push cancer as maybe the 10th or 11th cause of death. Nutrition is NATURAL MEDICINE! (Studies and references found http://www.nutritionj.com/content/3/1/19)

May you be TOUCHED, MOVED and INSPIRED!

For more information you can visit Dr. Moyer's website www.drbrentmoyer.com , follow him on twitter http://twitter.com/brantartschiro or his facebook at http://www.facebook.com/pages/Brant-Arts-Chiropractic/296220027102956

Part 3- The 5 Pillars of Health - Nutriton

To review, we are talking about the 5 essential components of HEALTH and today's topic is NUTRITION. This is pretty much a "no-brainer" as it relates to your overall health and wellness.
I have introduced exercise as the first pillar of health and now nutrition. We all know if we exercise and eat well it will improve the way we feel, look and most importantly, improve the way our body functions.

Proper nutrition can prevent, and in many cases cure, many health related illnesses. Again, just like exercise, all we have to do is incorporate it into our lifestyle. So let's start out easy. If I told you to include some raw vegetables into 1-2 meals per day for year, would you improve your health? Absolutely! This can be very easy to do, all you have to do is start TODAY. Eat some raw carrots and celery or broccoli at your next meal. Or even have them as a snack instead of bag of chips or a candy bar. Include a nice dark, green leafy and colorful salad at dinner tonight. Including raw vegetables 1-2x per day will give your body important vitamins and minerals needed for cellular repair, enzymatic reactions and many other vital functions of the body. "Strive for five" servings of fruits and vegetables per day.

I always recommend getting your vitamins and minerals from food sources, however there are many reasons to supplement. First of all, our soils are very depleted of the essential vitamins compared to what they were even 50 years ago. So our fruits and veggies don't have the concentration the vitamins and minerals as they used to. Then add cooking to the equation. Raw is by far the best way to eat fruits and veggies. Steaming or a light boil is second best. Cooking and baking for long periods and definitely microwaving will strip all the essential vitamins and minerals out of your foods.

This is where supplementation comes in. A good quality, high potency multivitamin is always a good choice. Calcium/Magnesium, Omega 3 oils, and Vitamin D are also staples for supplementation.
You should always consult with your Chiropractor, Naturopath, Nutritionist about supplementation.
These are the experts in nutrition and natural health and can give you good guidance.
Change your eating habits today and make a big impact on your health for years to come!!

Stay tuned for Part 4 where we will discuss SLEEP -The third pillar of health.

May you be TOUCHED, MOVED and INSPIRED!

For more information you can visit his website www.drbrentmoyer.com , follow him on twitter http://twitter.com/brantartschiro or his facebook at http://www.facebook.com/pages/Brant-Arts-Chiropractic/296220027102956

Part 2-The 5 Pillars of Health -Exercise

Hopefully you had a chance to read my previous blog entry "Part 1-The introduction of the 5 Pillars of Health". If you have not, I encourage you to read it before this one.

Incorporating these 5 major components of health can make a positive influence on your general well being. The first pillar I am going to talk about is EXERCISE. I really don't need to go into too much detail about how exercise can improve your health, we all know this to be true. There are miles and miles of studies to prove that exercise is effective for preventing heart disease (the number one cause of death in North America), cancer (#2 cause of death), diabetes, obesity, high cholesterol, high blood pressure, mental disorders, chronic pain.... the list goes on and on.

We know that exercise is good for us and that it is an integral part of health, so why don't we do it?? The number one excuse is..."I don't have time". Canada's Doctors of Chiropractic have developed a very simple "Fit in 15" program that virtually anyone can "fit" into their busy day to promote an active lifestyle. The Fit in 15 minutes program has incorporated the 3 main components of exercise: cardio, strength and flexibility. All of these exercises can be found at http://www.fitin15.ca/Home.aspx . Please have a look at this website for easy-to-do exercises, pictures and diagrams, and a calender to follow your progress. All you have to do it click on the link above, browse the site and register if you would like to access the calender and get motivational e-mail reminders to "fit-in" your 15 minute exercise program. This program is really designed to get you moving and get you in the habit of exercise. The idea is to start slow and progress. Eventually the 15 minutes will be so easy that maybe you will increase it to 20-30 minutes or more.

Folks, if you exercised 15 minutes per day for one full year would you be healthier??? ABSOLUTELY!!!
Do yourself a favour and start exercising today and pass this information along to a friend of family member. Knowledge is power, but without action you will have no results!

Stay tuned for Part 3 where we will discuss NUTRITION -The second pillar of health.

May you be TOUCHED, MOVED and INSPIRED! 

For more information you can visit his website www.drbrentmoyer.com , follow him on twitter http://twitter.com/brantartschiro or his facebook at http://www.facebook.com/pages/Brant-Arts-Chiropractic/296220027102956

The 5 Pillars of Health...incorporate to unlock your true potential. PART 1- The Introduction

I would like to introduce to you The 5 Pillars of Health. Incorporating and improving these 5 major components of health into your lifestyle could dramatically improve your health and unlock your true potential. What I mean by "your potential" is your body's ability to function, heal and operate at 100%. This is part 1 of a 6 part blog series where I will cover in detail each important pillar of health.

There are so many aspects of health, but I have chosen to focus on five components that have a significant influence on whole-body wellness. The definition of HEALTH is a complete state of physical, emotional, and social well being and not merely the absence of disease. (WHO- World Health Organization) This definition is so true and very descriptive. It includes whole-body wellness incorporating the biopsychosocial model and explains that even if you feel good and have no disease or medical condition, it doesn't necessarily mean you are "healthy".

The five pillars of health are: Exercise, Nutrition, Proper Sleep, A Positive Mental Attitude, and A Properly Functioning Nervous System. Again I will touch on each topic in some more detail in the next several blog posts. If you have any specific questions, you may leave a comment and I will try to respond to them in the blog post. If you can have a good balance of each component of health, you will certainly make a big impact on how you feel and function.

Stay tuned for Part 2 where I will discuss with you our first pillar...exercise.

May you be TOUCHED, MOVED and INSPIRED!

For more information you can visit his website www.drbrentmoyer.com , follow him on twitter http://twitter.com/brantartschiro or his facebook at http://www.facebook.com/pages/Brant-Arts-Chiropractic/296220027102956

My first chiropractic experience and purpose in life.

Hello folks, my name is Dr. Brent Moyer, a Chiropractor in Burlington Ontario. I have a beautiful wife named Giada and gorgeous 8 month old son Luke. I am truly blessed to have them in my life.

I have a true PASSION in life and that is, HELPING PEOPLE GET WELL...in the simplest sense. Let's face it, if we don't have our health, we don't have anything.

I am a healer, educator, husband, father, brother, son, uncle, Christian, and a Chiropractor.

I decided to become a Chiropractor after my experience with a Chiropractic Doctor in Oakville. I was probably around 12 or 13 years old when I was trying out for the Oakville Rangers AAA hockey team. I was quite the athlete growing up, playing rep hockey, lacrosse, golf, soccer, bmx biking....you name it, I played it. I was on a breakaway in hockey tryouts when I was tripped causing me to slide into the goal post shoulder first. I proceeded to finish off that last 5 minutes of the tryout with hard skating and push ups at each blue and red line. My shoulder was killing me!!! In the shower after I knew something was wrong because I could hardly raise my arm. My mother knew that taking me to the ER would take forever and all they could do was maybe x-ray and give me some pain killers, so she took me to the local chiropractor. I played hockey with his son. He took me in immediately and took x-rays of my shoulder. There was a small fracture of the clavicle. You are probably wondering, what was the chiropractor going to do with a broken shoulder? Let me explain! My collarbone (clavicle) was obviously very sore and swollen. I also felt pain up my neck and into my upper arm. My chiropractor explained that many shoulder injuries will eventually cause neck and arm problems. And his goal was to make my neck and arm feel better and remove any type of nerve pressure to relieve pain and allow my body to heal properly. The first few days I saw him twice daily. Then it was 2-3x per week. In a matter of a few weeks my neck was no longer stiff and sore and my shoulder and arm pain was almost non-existent. He taught me that healing comes from within and his adjustments were designed to allow my body to heal to its full potential. He took another x-ray to confirm and see if the fracture was healing properly. After about 3 weeks we were able to see the callus on the x-ray, confirming that it was healing and in proper position. As I later found out in chiropractic college, clavicle fractures are the most common non-union or malunion fractures and that a callus will form around 21 days.
I was amazed how my chiropractor was able to treat me with his hands and not use any drugs or surgery. It was natural, it made me feel good and I thought at the time that it was pretty cool! Each visit when I waited in his adjusting room I would read his posters and study the human anatomy. It was then that I knew I wanted to be a Chiropractor.

I am a true believer that we all have a calling. We are all put on this planet for a purpose. And my purpose is to be a healer...a Chiropractor. I have been blessed with many things in my life... such as my health, my wife, my son, my family and friends, my education and god-given talents to heal with my hands and mind. I am so thankful.

Well, this is my very first blog post so I hope I did alright. The purpose of my blog is to educate the public about health and wellness. I want to reach out to as many people as possible so we can be informed of healthier practises and truly become a healthier planet. We have a very powerful self-regulating, self-healing body that can be optimised. We just have to unlock our true healing potential. This certainly requires some responsibility and lifestyle modifications. However, EVERYONE is capable of becoming healthier. PLEASE stay tuned for more blog entries to learn how to become healthier, feel good, enjoy life and experience your true potential.

May you be TOUCHED, MOVED and INSPIRED!

To learn more about Dr. Brent Moyer you can visit his website www.drbrentmoyer.com , follow him on twitter http://twitter.com/brantartschiro or his facebook at http://www.facebook.com/pages/Brant-Arts-Chiropractic/296220027102956