What is your top new year’s wish?  We are certain many of you would say health of your own and loved ones. After all, there is nothing more important than good health.

In every issues of Pacific Wellness Quarterly, we have been providing useful health tips for our readers. In this issue, however, we’d like to take a different approach:

An article, Ten Quick Ways to Kill Your Husband, originally appeared in a Florida newspaper in 1974. It was written by Dr. Jean Mayer, Professor of nutrition at Harvard University at that time. Although nutrition advice or theory changes every so often, for the most part, his advice still holds true after almost 40 years. As the title of the article suggests, Dr. Mayer lists ten unhealthy lifestyle habits that most likely shorten anyone’s life expectancy.  Of course, the real intent of Dr. Mayer was to inform his readers about unhealthy lifestyle with hopes that they would choose a healthy way of living. This is also our intention of introducing his article.

So, we hope you’ll enjoy the article and be sure not to comply with Dr. Mayer’s “recommendations.”  This will help create a healthier 2012 and many years to come for you and your loved ones.

Spending any amount of time with children always reminds me of how fearless they are. They try things, they step outside of their comfort zones and they courageously endeavour new activities without the slightest hesitation. These tiny people take leaps of faith all the time and never seem to set limits on themselves (unless an adult has done so for them, but I digress).

As adults, we rarely act as children do. We often say “I can’t do this”, “I can’t do that” without even attempting to meet the challenge. We impose limits on ourselves and stay within the limits of our comfort zones because they are familiar. We follow a routine that is tested and true. We fear change.

I was recently made aware of how much we limit ourselves as adults. In June, I decided to train for the half-marathon that was scheduled in Toronto for October 2011. Each training day, progressively adding more distance and time, I felt surprised and satisfied. I kept thinking “Wow Nicole, you did that?! I didn’t think you could…” Even during the actual race, I was going through the motions, running alongside 22,000 people thinking, “Wow, I am really doing this!”

I clearly remember around the 16th kilometre saying to myself, “Ok Nicole, you are doing this; you are completing this task…why can’t you pay off your debt?” That’s when it hit me. I had been placing limits on my physical capabilities and those limits were, in turn, translating into other areas of my life. I realized that stepping out of my comfort zone as an adult is something that I need to do. Taking leaps of faith and trying new (and sometimes frightening) things is important for my growth as an adult. We often wrongfully equate advancement in age with limits. “Oh I’m too old for this” or “Oh I could do that when I was younger, but I’m old now,” are part of our vocabulary…but why? Shouldn’t getting older mean that we can do more things? That we are capable of trying everything we want to do?

Physical activity is an important medium through which we can achieve a new sense of self. Often, adults fear trying to start an exercise routine. “It’s too hard”, “I’ve never worked-out before”, “I hate the gym” are common excuses not to try a new activity. However, the benefits of daily exercise, both mental and physical, far outweigh the excuses.

Our bodies depend on regular exercise to stay healthy, as do our minds. Ailments such as osteoporosis can be prevented with weight-bearing activity (i.e. walking, hiking, biking, and even light weight-lifting exercise). Inflammatory diseases such as Fibromyalgia and Arthritis can be dampened and managed through movement (aqua-aerobics is a great no-impact activity for all ages). Heart disease can be prevented by regularly increasing our heartbeats and breaking a sweat for a minimum of 30 minutes a day (that’s less time than it takes most of us to commute to work!). Because exercise promotes blood flow, it also encourages a systematic cleanse that helps our bodies get rid of toxins. It helps our skin glow, our digestion improve (by increasing our metabolism), our muscle function, and our peace of mind.

Exercise comes in all forms as well. There are so many alternatives to the standard gym work-out. Take a fencing class, commit to a daily walk with a friend, try aqua-aerobics, or take a dance class, just to name a few. Don’t be afraid to push past your limits and see how strong and capable you are! I recommend starting with 30 minutes of physical activity 3 times a week. Keep an exercise journal to track which activities you do, and how long you spend doing them. Your success will be apparent and I am positive you will be pleased and surprised at how capable and how strong you are. As a result, you will feel better physically and mentally.

Enrich your life. Push past your limits. Instead of saying “I can’t”, say “I can” and “I will”. Go for it, act like a child!

Nicole Basque, B.A., RMT has been practicing massage therapy at The Pacific Wellness Institute since 2009. She received her Personal Trainer Certification in 2009 through CanFit Pro while studying Massage Therapy at The Canadian College of Massage and Hydrotherapy. Some of her favourite activities include running, spinning, yoga, weight training and playing the piano. To arrange your appointment for a therapeutic massage session with Nicole, please call us at 416-929-6958.

By Nicole Basque, B.A., RMT

It is the start of a new year. For many of us, this means another attempt at making resolutions…and at keeping them. Weight loss and/or increased physical activity are often those ever elusive goals. They seem to be at the top of most resolutions lists. They also seem to be the most difficult promises to keep.

Here are a few bits of information meant to motivate you in transforming your lifestyle into a more healthy and active one.

YOUR BODY SEEKS BALANCE

Inactivity can actually do more harm than good to our bodies. Many of us have jobs that require sitting in front of a computer, usually for extensive amounts of time. This encourages the body to slouch and causes the muscles on the front of the body (i.e. the chest muscles, the hip flexors and the anterior neck muscles) to contract. As a result, the muscles on the posterior aspect of the body, (i.e. the upper and lower back, and the gluteal muscles), become weak. Because the muscles of the back are not strong enough to counter the pull of those on the front of the body, they become weak and tight, and cause pain. Exercise can greatly reduce this discomfort. By strengthening the muscles that are weak in our bodies we can bring back the balance between our muscle groups and reduce the pain we feel.

BREAK THE VICIOUS CYCLE!

Too many of us live a sedentary life. We get up from our bed, sit in the car (or on the TTC) on the way to work, sit at our desks, sit on the couch after work, and head back to bed (amidst making dinner, lunches, laundry, cleaning, etc). Not taking time out of our hectic lives for ourselves to exercise contributes to our physical pains. Physical activity stimulates endorphins (hormones released during any type of pleasurable activity), and endorphins make us feel good! Physical activity also stimulates blood flow within the body. By making your heart work hard to pump blood around your body, you encourage a systematic cleanse that will stimulate your internal organs, your muscles, even your skin. As taboo as it sounds, exercise will help you feel and look better, physically and emotionally. The more you move, the more results you will see, and the better you will feel overall. Your physical pain will decrease and your psychological well-being will increase.

MAKE IT A LIFESTYLE CHANGE, NOT A QUICK FIX

It can sometimes seem intimidating to meet the fitness goals we set for ourselves. This is the reason why it is important to start slow, and to be realistic. If the gym is not for you, start your day with a walk before work, walk to school with your kids, go for a swim at the YMCA, play catch, do yoga, ride your bicycle, make a point to always use the stairs….there are countless ways to include physical activity into your daily routine. If you enjoy the gym, you can meet with a personal trainer, or attend group classes to stay motivated. Get an exercise buddy or make it something you do with your spouse. But remember, good things take time. It is not about being intense with working out for two months then slacking off until next January! It is rather about including physical activity in your regular routine. Choose activities that will increase your heart rate and make you sweat. Start with 10 minutes of exercise a day and work towards sweating for 30 to 40 minutes, 3-4 times a week.

WRITE IT DOWN

It may be helpful to keep a journal of the type and length of activity you do as well. This will help you track your progress and figure out what kinds of activities you prefer so that you can maintain your GREAT new habit. Remember: pace yourself, grab a friend, and go do something you like! Take it one day at a time and make it a lifestyle change. You’ll feel better I’m sure of it. Get moving!!

Nicole Basque, B.A., RMT, is a full-time registered massage therapist at Pacific Wellness.  She played as a goaltender for Mount Allison University from 2000-2004. She received her Personal Trainer Certification in 2009 through CanFit Pro while studying Massage Therapy at The Canadian College of Massage and Hydrotherapy. Some of her favourite activities include running, spinning, pilates, weight training and walking.  To arrange a therapeutic massage session with Nicole, call The Pacific Wellness Institute at 416-929.6958.

Any messeges and e-mails received during the closing time will be promptly responded after January 4, 2011.

We wish you Happy Holidays and Healthy 2011.

It’s official: stressed out women less likely to get pregnant

ENGLAND (NBC) – It’s long been suspected that stress can affect a woman’s ability to get pregnant.

Now, for the first time, British scientists have found concrete evidence that stressed-out women have a harder time conceiving.

Researchers took saliva samples from more than 400 fertile women.  They measured levels of alpha-amylase, a compound produced by the salivary gland when people experience stress.

Women with high levels of alpha amylase were found to be about 12 percent less likely to get pregnant…

…Dr. Melissa Esposito, a reproductive endocrinologist, said many of her patients found mind-body therapies like yoga and acupuncture to be helpful.

“I’ve certainly seen in many of my patients,” she said. “When they do acupuncture, they have less stress and anxiety and they feel good about doing it.”

Read the complete news story here: http://www.walb.com/Global/story.asp?S=13211994

Read more about Acupuncture and Infertility ]]> http://pacificwellness.ca/news/its-official-stressed-out-women-less-likely-to-get-pregnant/feed/ 0 http://pacificwellness.ca/news/celine-dions-tips-helped-mariah-carey-get-pregnant/ http://pacificwellness.ca/news/celine-dions-tips-helped-mariah-carey-get-pregnant/#comments Sat, 30 Oct 2010 22:22:29 +0000 Pacific Wellness http://pacificwellness.ca/news/?p=219 By WENN.COM

Mariah Carey has new mum Celine Dion to thank for her pregnancy – she tried acupuncture to help her conceive after hearing the Canadian superstar rave about the treatment.

After suffering a miscarriage in 2008, Carey started looking for fertility advice – and she found it in a most unlikely place.

The singer tells Access Hollywood, “Celine was talking about acupuncture. I used to get acupuncture, and I had never thought (of it) with regards to the trying to conceive situation.

“I was (getting acupuncture), like, once a day at least. It was on a schedule, everything. For the first time in my life, I spent time in one place.”

Carey admits the regular treatment helped her battle stress, and she’s sure that helped her get pregnant.

The star adds, “People who know me would be like, ‘You scheduled acupuncture at a certain time every day? You stayed in one place?”

She also turned to hormone treatments to increase her fertility chances: “I put my body through like a whole kind of cleansing kind of situation and prepared. I had to be on progesterone. I did end up being on progesterone like every month to go through the cycles.”

But the fertility methods led to news of the singer’s pregnancy hitting the headlines before she knew she was with child.

Carey explains, “It also bloats you, it also puts on weight. So then, everybody was like, ‘Oh, the weight gain, she’s definitely pregnant!’”

More than 3 million adults and 150,000 kids turned to acupuncture for their ailments in 2008. Now, experts are hoping to find the science behind what one girl calls her “only source” of relief…Read more

Video:  Acupuncture for pain

Article: Acupuncture Treatment for Migraine Headaches

Our research-grade bio-impedance analyzer provides an estimation of body mass, fat, and intra- and extra- fluid amounts. It’s useful as a tool for evaluating your overall physical condition and as a yardstick in monitoring your nutrition and fitness program (for an example of the power of bio-impedance analysis, see Alex’s Success Story).

http://www.pacificwellness.ca/Stories/bodyshaping.html

Bio-impedance Analysis is available for existing clients of The Pacific Wellness Institute for $18 (test with report only).

Please call 416-929-6958 to arrange your test.

Perhaps some of you are tired of being asked whether you drink enough water. In this issue, I will discuss the problem of drinking too much water and the reasons why drinking LESS water may solve many chronic health problems, including headaches, migraines, dizziness, fatigue, indigestion, bloating, diarrhea, nausea, insomnia, urinary problems, and joint pain.

When I began studying acupuncture and Oriental medicine in Japan more than 25 years ago, teachers and practitioners more often than not emphasized the importance of limiting fluid consumption. This teaching is primarily based on Kampo (Japanese traditional medicine, evolved from classical Chinese medicine), according to which retained excess water in the body is called suitai (stagnation of body fluids). Suitai is one of the most commonly seen Kampo disease patterns in modern society.

In North America, however, health professionals overwhelmingly recommend that their patients drink more water. It is hard to find a health magazine that does not mention, in almost every issue, the importance of drinking water. As a result, many people make a conscious effort to drink larger quantities of water and drink it more frequently, even when they are not thirsty.

The so-called “waterholism” trend is now spreading to the East. In recent years, a growing number of Japanese people have started to carry colorful water bottles everywhere they go. This phenomenon has caused serious concern for some Japanese doctors such as Yumi Ishihara, M.D., Ph.D., an internal medicine specialist in hematology. In his recent book, The Danger of Excessive Intake of Fluids: Stop Forcing Yourself to Drink Water (title translated from the Japanese, Kousaido, 2008), he warns about the potential negative impact of excessive water intake on a wide range of illnesses, including cardiovascular, immunological, reproductive, and psychological conditions.

Absorption of new fluid begins with the elimination of fluid

Many water advocates suggest that water has a detoxifying effect-in other words, that water washes toxins from the body and purifies the blood. This idea sounds nice and clean, but unfortunately it is simplistic and, in part, misleading.

I will explain my reasoning with a simple analogy. If you drink a generous amount of water, the urine will eventually become almost colorless. This phenomenon may make you feel “clean,” but it does not necessarily mean you have eliminated all the toxins from your body. The body works like a sponge. If a sponge is soaked with dirty liquid, don’t you squeeze out the old water first before soaking it in clean water? How about gardening? Water is most effectively absorbed by trees and plants when the soil has almost dried out from a previous watering or rainfall. Overly frequent watering can rot the root system and end up killing a plant (a phenomenon known as wet feet). Likewise, in order to absorb new fluid into our cells, the excess water must be expelled first.

Oxygen (O₂) is another example. Just as with water, we cannot live without oxygen. However, rigorous repetitive inhalation can cause the condition called hyperventilation. The best way to maximize respiratory efficiency is actually not to pay any attention to inhaling oxygen. Instead, the focus should be placed on exhalation-breathing air (CO₂) out completely to empty the lungs. Fresh oxygen then fills the lungs naturally.

In the same way, it is important to eliminate excess fluid from the body first in order to allow it efficiently to absorb new fluid into the cells. Excessive water consumption can cause electrolyte imbalance and may have serious consequences. A widely known example is the 2007 death of a 28-year-old California woman due to water intoxication shortly after she participated in a “Hold Your Wee for a Wii” contest, which involved drinking large quantities of water without urinating.

How to find out if you are retaining excess water

Common signs and symptoms of retained fluid include swollen eyelids, migraines, fatigue, watery stools, nausea, edema in extremities, and worsening of pain or other symptoms on rainy days. When observing your tongue, it may appear swollen and teeth marks may appear on the sides of the tongue. It is also useful to pay attention to the color of your urine. If it is clear or a very faint yellow, it is unlikely that you are dehydrated. And remember: symptoms such as nausea, vomiting, headaches, and muscle cramping commonly occur in both dehydration and water intoxication.

At The Pacific Wellness Institute, we utilize the research-quality Bio Impedance Analyzer. Our system not only provides an estimate of the body’s fat and muscle content, it also provides an estimate of intra-cellular and extra-cellular fluid volume. Patients who are prone to retaining unneeded fluid in their bodies almost always have a higher percentage of extra-cellular fluid. In addition, some patients are asked to fill out the “Kampo Constitutional Evaluation Questionnaire” (Tanaka, T. H www.kampo.ca/online-forms.shtml), which contains a series of questions about the characteristics of an individual’s thirst, urine, and sweat to help determine each patient’s unique constitutional patterns.

How many glasses a day should I drink?

Dogs and cats show zero interest in the water dish when they do not feel thirsty. Humans are a unique species in that we drink water even when not thirsty. You may have heard the claim made that “by the time you feel thirsty you are already dehydrated.” In my opinion, this is true only in special circumstances, such as being in direct sun or undergoing rigorous physical activity for an extended period of time.* Otherwise, I suggest that most people trust their senses and drink water only according to their desire.** If the desire to drink is low, it could actually be a sign of fluid retention in the body, according to the Kampo understanding of water metabolism, suitai.

Keep in mind that most of us have fewer occasions for exertion-induced sweat than in previous eras. Meanwhile, bottles of fresh water and other beverages are conveniently available, thanks to modern sanitation infrastructure developments and household comforts such as air conditioning and refrigerators. As a result, fluid retention is extremely common in civilized urban society. An appropriate treatment approach focuses on the elimination of retained fluid in the body by using Kampo medicine modalities such as acupuncture, herbs, and food therapy.

Water is essential to our health. We cannot live more than a few days without water. Inadequate fluid intake and dehydration can indeed cause or aggravate many health conditions. At the same time, I see a growing number of cases of health conditions that appear to be caused or aggravated by excessive water intake. The oft-repeated guideline “eight glasses of water a day” should not be applied uniformly. It is important to remember that some people have decreased fluid processing abilities due to constitutional weakness, causing them to produce inadequate amounts of urine. Thus, water intake requirements vary from individual to individual, depending not only on an individual’s activity level, body size, environment, diet, and other beverage intake, but also on his or her constitutional ability to process and eliminate water as urine and sweat.