Show Your Body Some Love This Valentines Day

Chocolate, Fruit, Wine and Romance are thought of as indulgences of Valentines Day but they can be good for your heart. 

There are components in tart cherries, grapes and wine that can protect your heart muscle and lower your blood pressure. A massage along with a glass of wine can lower stress and anxiety.

Cherries contain a component called anthocyanins which is also good for your heart. You can go ahead and dip some cherries in chocolate to make a heart-healthy Valentine’s snack.

When it comes to chocolate not any will do, dark chocolate is the heart-healthy kind. Dark Chocolate contains flavonoids which are good for the heart.

Red Wine vs. White Wine?

Red wine has agents in it that are heart-healthy and heart-friendly; it could be the dark skin of the red wine grapes. Grape intake is also shown to lower blood pressure.

Facts About Cherries:

Tart Cherries have been shown to: 

• • Lower Blood Sugar 
• • Help in storing less fat in the liver 
• • Lower Oxidative stress 
• • Improve heart health and function 
• • Reduce bell fat Massage Getting a massage is a good way to lower blood pressure, reduce anxiety and stress. 

So it is possible for sweets to set the mood for a heart-healthy and romantic Valentine’s Day.

Exercise Might Be The Sweetest Treat of All

Then again, you could forego the sweets and really show your body some love with some exercise to ignite that Valentine’s spark.

Research studies have shown that exercise can increase sexual drive and satisfaction in both men and women.

Twenty minutes of exercise, especially more intense exercise, has been shown to increase testosterone levels in both men and women, a key hormone in regulating desire.

In addition to these benefits, exercise also increases sexual health and confidence. Men who exercise regularly have a much lower risk of erectile dysfunction and impotence compared to inactive men.

Regular exercise also increases a person’s perception of their sexual performance and attractiveness, importance components of satisfaction and activity. These effects last throughout our lives as well with regular swimmers in their 60s reported having similar sex lives to those in the average population in their 40s.

So, to sweeten up this Valentine's Day, make the right 'sweet' choices or skip the candy all together and head out for a brisk walk with your partner, you never know where you’ll end up.

Having A Ball With New Years Resolutions!

Choosing the Right Exercise Ball for YOU!

With New Years over, many of us are turning to resolutions around getting in shape and healthy. That means exercise. For those exercising at home, the best piece of home gym equipment you can own for improving core stability is the stability ball, also called the exercise ball, balance ball or Swiss ball. 

Stability balls come in a variety of colors and sizes. Generally, certain colors pertain to the particular height of the ball. So, it is important not to make your decision on a exercise ball based on your favorite color but, on the correct size that accommodates your height.

If your stability ball is too small, your core center is not as active as it should be and you will have the tendency to lean forward if lifting weights while sitting on the ball. If you are positioned too high, then you are working at a much more unstable position. This is fine for some that would like more of a challenge but I would not recommend it for beginners or those who are lifting heavy weights. Just imagine rolling off the back of the ball with heavy weight in your hands.

Choosing the right stability ball for your workout is pretty simple. There are usually 3-4 sizes to choose from for heights ranging from 4′ 7′ to 6′ and taller. You can pick the correct size ball by checking the angle of your knees while seated in the middle of the inflated ball.

For example, while sitting on the ball, your hips and knees should be close to parallel with the floor (at a 90 degree angle). If you do not have access to an already inflated stability ball or you are ordering online, you can check your seating position by squatting with your back against a wall and lowering down until your knees are at a 90 degree position. Mark the wall and measure the height that you need.

Here’s a handy chart for you:

Stability Ball Size Chart:

User’s Height Ball Diameter

> under 4′10″ 16″ or 42cm
> 4′11″ – 5′4″ 21″ or 55cm
> 5′5″ – 5′11′ 25″ or 65cm
> 6′ and taller 29″ or 75cm

 
Order the correct size ball and don’t waste money on one that is too big or too small. A good stability ball should pump up firm and not feel flimsy or mushy while sitting on it. These fun exercise balls are made of PVC and are burst resistant. If you are using weights on your ball, it is usually better to use a “slow deflate” ball. These “slow deflate” balls, will slowly deflate in the event of a puncture.

The Science of Napping

A week from now, as you recline in your easy chair, kicking back for a much-anticipated nap after a hearty plate of turkey and stuffing, you may find it useful to know that not only does that cat nap you're about to take feel good, it's actually doing your body good as well!

In a world consumed with work and activities, our society often looks at napping as a sign of laziness.

Scientific studies, however, find napping to have numerous health and mood benefits as well a contributing to improved performance.   

Several studies have shown naps improve reaction time, mental accuracy, energy and overall mood.

Not all naps are equal however. 

Naps between 3-5pm seem to fit best with our normal circadian rhythm, while naps between 7-9pm often interfere with our regular sleep schedules.

Naps of 10-30 minutes of duration seem to provide good benefits without as many of the potential side effects such as night-time sleep disturbance and the drowsy feeling upon waking up (what researchers refer to as sleep inertia).   

Long naps may also leave people in poorer moods after waking.

Regular nappers also tend to receive a greater benefit from naps than those who nap infrequently.

So this holiday season, find time to treat your body and your mind to a little extra R&R, and take a nap. 

Happy holidays!

REFERENCE:

 

Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping.  Milner CE, Cote KA.  J Sleep Res. 2009 Jun;18(2):272-81. Review.

Curr Opin Pulm Med. 2006 Nov;12(6):379-82. Good sleep, bad sleep! The role of daytime naps in healthy adults.  Dhand R, Sohal H.

Pole Walking

At this time of year, most 'pole' talk is about the North Pole. But while the weather may not be ideal for long walks outside in some areas of BC, die-hard pole walkers will still find a way to pursue their favourite hobby, cold, snowy weather or no cold snowy weather.

While pole walking might seem fairly passive to watch, considering it can use up to 90% of your body's muscles in the case of Nordic pole walking, a set of poles and a brisk walk can be a super fat burner without the impact and stress many other exercises place on your body.

Pole walking serves many different purposes, from simple exercise to providing better balance to seniors wanting to get out and enjoy a little activity.

But where do you begin? What type of poles should you buy? What type of pole walking should you do?

In the video below, LifeMark's Clarice Bower answers some of those questions and provides some simple information for people looking into joining the pole walking phenomenon sweeping the country!

When Laces Go Bad - Lace Bite!

It's a common occurrence for hockey players and figure skaters and it's called Lace Bite.

Some skaters like a snug fitting skate. So when they get to the rink and slide on the boot, naturally, they cinch up those laces as tightly as they can.

While the skate may feel nice and snug, the pain that will follow to the tendons in the front of your leg, beneath the tongue of your skates, can be excruciating.

In this video, Centric Health's Mallalea Orban explains lace bite and some of the ways to prevent it from happening.

Ski Safe!

TIPS FOR HITTING THE SLOPES

by Joe Melo, MPT - Registered Physiotherapist 

Hard to believe, but it’s already that time of year again here in Beautiful British Columbia! Snow will soon be falling on the local mountains, which means skiers and boarders are waxing their equipment and chomping at the bit to get in their first run of the season.

The Physiotherapy Association of British Columbia (PABC) has outlined four basic tips to help skiers and boarders minimize their risk of injury on the slopes.

1)    Develop strength in the off-season.

For most British Columbians who hit the mountains in the winter, this isn’t too big of a problem. But for those of us who lie dormant for most of the year until the snow starts to fall, thinking about incorporating a balanced exercise regime into the off-season would be wise. Even though winter has arrived, it’s not too late to begin a program that will address areas that could put you at risk of injury, both for this season and for future years.

2)    Warm up before hitting the slopes to prevent injury.

Sometimes, excitement gets the better of us. Freshly fallen powder can make us forget about the importance of a gradual warm-up before any physical activity. A light jog and a few key stretches are all it usually takes to prepare the body for a day on the hill. And if you take a break to have lunch, remember to limber up again before you head back out.

3)    Drink water.

Again, not the first thing that comes to mind when heading to the local mountain, but hydrating is vital while you exercise no matter what the thermometer reads. You’ll be thanking yourself later when your body’s not as sore and stiff the next day.

4)    Choose the right equipment.

Properly fitted boots, skis, and snowboards will ensure you can not only be safe on the slopes, but also perform to the best of your abilities. Make sure your attire is suitable, too. You’ll want to keep warm and dry enough without restricting too much movement. But the main piece of equipment skiers and boarders need to be using regularly is an appropriate helmet. Here’s why:

Sidney Crosby, Rick Nash, Anthony Calvillo: these are just a few of the names who have had recent struggles with concussions. Head injuries can be devastating to one’s career and day-to-day life. In some cases, they can be life-threatening. Recent statistics show that only 59% of adults between the ages of 25 and 34 wear a helmet on the slopes. Take safety seriously and keep your noggin protected this winter.

Let It Snow... Let It Snow... Let It Snow!

There's no avoiding it. Winter's coming. Already in Whistler we're seeing our fair share of snow. So this Winter take the necessary precautions when it comes to snow shoveling!

Snow shoveling is the number one cause of back injury during the winter months.

If not done right, shoveling snow can lead to injury such as a painful muscle strain, or possibly something more serious such as a herniated disk.

Here are some tips to help you avoid lower back injury and pain during the winter season.

The right shovel makes all the difference. 

An ergonomically designed shovel can take some of the strain off of your snow shoveling.

Look for ones with a curved handle or an adjustable handle length this will help minimize bending over when shoveling.

Warm up. 

Remember, warmed up muscles are less prone to injury than cold tight muscles.

Do a five to ten minute warm up before shoveling.

To warm up go for a walk. This well get your blood moving. Also do some stretches.

When it comes time to shovel, pace yourself. Remove a little at a time. Do not try to shovel the full depth all at once.

Take a break every 10 – 15 minutes or if you feel over worked if necessary.

Stretch out your arms and back as well to help keep them warm and flexible.

Ergonomic Lifting tips and Techniques:

• Always face the object you intend to lift 
• Bend at your hips, not the lower back. Keep your chest up and bend at the knees and lift with your legs, keeping your back straight.
• Keep your loads light. 
• If a load is heavy keep one hand as close to the blade and one on the handle. 
• Avoid twisting your back to move a load, always pivot and move your whole body.
• Walk to the area where you wish to dump the snow.
• When gripping the shovel keep your hands about 12 inches apart this will provide better stability and reduce the chance of injury.

How Far Do You 'Push' Yourself?

 As a test of upper body strength and endurance, the push-up is an ideal exercise.  It’s simple and there’s no equipment required.  

Want to see how fit you are in this area?  The Canadian Standardized Fitness Test in the table below gives you an idea.  This data was developed with men during the push-ups with their toes on the floor while women were tested with their knees on the ground.

Age

15-19

20-29

30-39

40-39

50-59

60-69

M

W

M

W

M

W

M

W

M

W

M

W

Excellent

>39

>33

>36

>30

>30

>27

>22

>24

>21

>21

>18

>17

Above Avg.

>29

>25

>29

>21

>22

>20

>17

>15

>13

>11

>11

>12

Average

>23

>18

>22

>15

>17

>13

>13

>11

>10

>7

>8

>5

Below Avg.

>18

>12

>17

>10

>12

>8

>10

>5

>7

>1

>4

>1

Poor

<18

<12

<17

<10

<12

<8

<10

<5

<7

<1

<4

<1

Want to test yourself against the Canadian Royal Military College standards – the minimum push-up standard is 28 for men and 14 for women.  How about the U.S. Navy SEALS?  

The minimum in 2 minutes is 52 while the average score is 100. 

http://www.cfpsa.com/en/psp/fitness/tasks_e.asp

CIBC Run for the Cure - A Survivor's Story

October 4^th, 2013 marks the CIBC Run for the Cure across Canada.   

This run attracts thousands of runners and walkers each year and is the largest single-day fundraising event for breast cancer research in the country.  Many of LifeMark’s clinicians and staff have been involved in this event for years.

A few years back, LifeMark in Calgary published the story of Kathleen Yanosik, a breast cancer survivor who had taken the Run for the Cure to heart.  We felt the story was powerful and poignant enough to warrant retelling. Here is Kathy’s cancer story.

When were you diagnosed with cancer and how did you find out?

January 9th. 2003, I went for my annual check-up. During the breast examination, my family doctor discovered an indentation on the side of my right breast. The next day I had a mammogram and an ultrasound. The results were inconclusive so I was sent for a biopsy.  Following this, I received a call to see the surgeon immediately. I knew that this was not good. A few days later I had a right mastectomy done.

In 2004, I opted to have my other breast removed, and had double reconstruction done. That was the best decision I could have made. I am a Survivor of 6 years now. I feel good and look not to bad either, as my husband tells me.

How did the diagnosis impact you?

I was very quiet about it at first. I tried not to scare my husband, but I knew something was wrong. When we were told, my husband broke down. I just sat there in shock.  The doctor explained my best option was to take the breast off quickly.

What kind of treatment did you have?

Because of the tumor size, I had chemotherapy, radiation and the drug Tamoxifen for 5 years. During the Tamoxifen therapy, the lining of my cervix enlarged to the point that they feared Cancer developing there, so I had a total hysterectomy done with my ovaries being removed as well. Today I still am taking medication for 3 more years.

During this time I went to Physiotherapy for 2 years to help me get my mobility back in my right arm and deal with the pain from the scar tissue and stiffness in my neck. I also did Deep Water Running and kept as physically fit as I could.

What have you done to move forward since your diagnosis? 

I walked the CIBC Run for the Cure the first two years, then I found out that the Running Room gave free Learn to Run classes for Survivors. I was 58 years old at this time, and I found that even running for a minute was hard. I was slow and always at the back of the group, but I just kept going because I was alive and I wanted to feel alive. I completed several 5Km clinics and then 10Km clinics. I never went into races though because I was too slow. After my hysterectomy in the fall of 2006, I started teaching a Learn to Run Class in January 2007 to get me back to running again. That year I ran my first 10Km races and also began training for my first half-marathon. I ran my first half-marathon in February 2008 and have now finished five at age 62. I’m now training for my first full marathon and will be racing in Kelowna on Thanksgiving Weekend.

I did not do this by myself. I had great mentors and was in Physio almost every 3 to 4 months with some injury that I needed help with.

What advice do you have for people affected by cancer?

Think positive and that YOU ARE A SURVIVOR! Take one step at a time, and stay away from the negative attitudes that people have today. I am at my best when I think Positive, live healthy and believe in my Faith. Find a great Support System and learn to lean on others as well as to give to others. Go Forward. Living is Good.

To find out more about the CIBC Run for the Cure, visit www.runforthecure.com.