Y O U R H E A L T H N E W S L E T T E R FIND RELIEF FROM LOW BACK, HIP, & KNEE ARTHRITIS
INSIDE: 6 Food Choices to Help Ease Arthritis Pain • 5 Health Benefits of Spring Cleaning • Natural Ways to Boost Your Immunity • A Message to Our Equilibrium Family About Coronavirus
OUR LOCATIONS: Find Your Equilibrium
Equilibrium Therapeutics (Eagle Creek) Unit #2-130 19 Helmcken Rd. Victoria, BC V8Z 5G5 Phone: (778) 405-7888
Equilibrium Therapeutics 101 – 3645 Tillicum Rd. Victoria, BC V8Z 4H4 Phone: (250) 590-7888
Equilibrium Massage Therapy 101 – 1121 Yates St. Victoria, BC V8V 3N1 Phone: (250) 388-7888
FROM LOW BACK, HI P, & KNEE ARTHR I T I S
Ifyou’reconstantlyfacinglowerback,hiporknee pain—youmightbe feelingarthritis.Asweage, the cartilage in our joints wears down, causing painful bone on bone rubbing, inflammation, stiffness, and pain. While there is no cure for replacing cartilage yet, it is possible to alleviate the symptoms of arthritis, by improving your joint movement, muscle strength, balance, and coordination. It’sevenpossibletoeliminatesymptomsentirely, depending on the amount of arthritis you have. What Is Arthritis, Exactly? Arthritis—orthepainfulstiffness,orinflammation, of joints—isn’t a single disease. The term “arthritis” isan informalexplanationof jointpain anddisease ingeneral. Over100typesofarthritisexist.Peopleofallages, races and gender can get it. It’s also the leading cause of ongoing disability. The most prevalent formofarthritisisosteoarthritis,whichiscaused byeither injuryornormalwearand tear. What Causes Lower Back, Hip and Knee Arthritis? Becausearthritis isacatch-allterm,pinpointing what causes arthritis may be difficult. In most
cases,arthritis iscausedbyoveruse,wearand tear,or injuries.Arthritiscanalsobecausedby: • Infections, such as Lyme disease • An immunesystemdysfunction-rheumatoid arthritis • The inheritance of osteoarthritis • Anabnormalmetabolism,whichleadstogout For arthritis suffers, even simply walking can causepain inthelowerback,hiporknee.Often, arthritis isadownwardspiralofprogresspain, limitingmovementandstrength,which inturn causes more inactivity and pain. However,by improving jointmovement,muscle strength, balance and coordination, this cycle canbebroken,reducingpainand inflammation. Arthritis & Manual Therapy Regardless of the cause of arthritis, manual therapy plays a major role in the treatment of arthritis symptoms and should be tried first, before more aggressive procedures such as surgery. While maintaining a healthy weight, exercise and a good diet help, surgical intervention may eventually be needed. However, manual therapy has been shown to beanexcellentwaytoprepareandrecoverafter
a total knee or hip replacement. It isverycommon forthemusclesthatsupport theknee,hip,andlowbacktobecomeweakened from inactivity. Through targeted easy to do exercises, we help your muscles regain their strength,providinggreatersupporttothe joints, and reducing inflammation. Furthermore, by improving balance and coordination, especially to the knee and hip joints, the abnormal strain on the joints is relieved, and safety is improved to reduce risk of further injury. If you or a loved one suffers from arthritis, you have options. The first step is to contact one of our clinicians today, and ask about treatment to restore mobility, comfort and quality of life. Seehowwecanhelpyour jointsfeelbetterand move better! Discover how our team of Physiotherapists, Chiropractors, Massage Therapists, Acupuncturists and Osteopaths can get you moving pain-free again. Call us today! Sources: arthritis.org/about-arthritis/understanding- arthritis/what-is-arthritis.php • arthritis.org/about- arthritis/where-it-hurts/back-pain/causes/back-arthritis. php • arthritis-health.com/blog/7-core-exercises- relieve-back-and-hip-arthritis-pain • arthritis-health. com/blog/4-types-arthritis-cause-sacroiliac-joint-pain
EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN HIPS Hip Hikes While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/ leg back to a leveled position. Repeat 3 times.
Alwaysconsultyour therapistorphysicianbeforestarting exercises you are unsure of.
O U R C L I N I C I A N S F I L L U P Q U I C K LY, S O B O O K N OW !
Equilibrium is focused on the cleanliness of our office and the safety, health, and wellbeing of all our patients and staff. For this reason, you will notice our staff cleaning more than usual and more hand sanitizer for all to use. Here are some tips to help prevent the spread of COVID-19 (Coronavirus): 1.Wash your hands often with soap and water for at least 20 seconds. Use hand sanitizer with at least 60% alcohol if soap and water is unavailable. 2.Avoid close contact with people who are sick. COVID-19 (CORONAVIRUS): A MESSAGE TO OUR EQUILIBRIUM FAMILY
3.Avoid touching eyes, nose, or mouth with unwashed hands. 4.Stay home if you are sick to help prevent the spread of this contagious disease. 5.Cover coughs and sneezes with a tissue or use the inside of your elbow. Immediately wash your hands.
For more information about the steps we are taking at Equilibrium to ensure your health and wellness, call us today.
6 FOOD CHOICES TO HELP EASE ARTHRITIS PAIN
1. Broccoli,Brusselssproutsandcabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases— including arthritis.
4. Tartcherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Turmeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly curries. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.
HEALTHY RECIPE MEDITERRANEAN CHICKPEA SAL AD
• 2 Tbsp extra-virgin olive oil • 3 garlic cloves, minced • 1 Tbsp lemon zest • 2 Tbsp lemon juice • 3/4 tsp sea salt • Freshly ground black pepper • 1 ½ tsp cumin seeds
• 2 cups cooked
• 1 cup chopped
chickpeas, drained & rinsed
roasted red peppers • ¼ cup finely chopped parsley • 3 ounces honey goat cheese (or similar) • ¼ cup fresh mint • 1 cup chopped roasted chickpeas, (optional)
• 1 cup cherry
tomatoes, halved • 4 Medjool dates, pitted and diced • 3 Persian cucumbers, sliced into thin half moons
DIRECTIONS: In a large bowl, combine olive oil, garlic, lemon zest, lemon juice, salt, and several grinds of pepper. In a skillet over medium-low heat, toast the cumin seeds until aromatic, about 30 seconds. Remove seeds from heat and crush (a mortar & pestle is easiest). Add seeds to the bowl and stir. Add the chickpeas, tomatoes, dates, cucumbers, red pepper, and parsley to the bowl and toss. Transfer to a serving platter and dollop with goat cheese, sprinkle with mint, and top with extra roasted chickpeas, if desired. Season to taste and serve. www.loveandlemons.com/chickpea-salad-recipe
5 HEALTH BENEFITS OF SPRING CLEANING! 1.AllergySymptomReduction. Athoroughcleaningcangreatlyreduce the amount of dust in your home, which is helpful considering dust mite allergies are the number one cause of bronchial asthma in the world.About2.3millionCanadianshavebeendiagnosedwithasthma. A 2014 study found that cleaning and decluttering your home can help you avoid allergy symptoms and make you feel more healthy. 2.CleanlinessProducesHappiness. Maybeyoudon’tenjoytheprocess of cleaning, but the end result will leave you smiling. A 2010 study found that having a clean home can improve your mood and reduce your risk of depression. Studies also show that doing housework for 20 minutes can reduce stress and anxiety by up to 20 percent.
5.Get a Better Night’s Sleep. Do you have trouble sleeping at night? In a recent poll, it was found that people who make their beds are 19 percentmore likely tosleepwellonaregularbasis.Cleansheetswith a fresh scent impacted 75 percent of those individuals polled. See what a difference spring cleaning can make by cleaning the clutter from your room and sleeping on some fresh sheets. Sources: ncbi.nlm.nih.gov/pubmed/19934011 parsleyhealth.com/blog/health-benefits-spring-cleaning
Worried About the Flu Season & COVID-19? Give Yourself an Immunity Boost!
3.Better Heart Health. If you’re looking for an easy way to support your heart health, just 30 minutes per day of light exercise (including low-intensity physical activities like household chores, vacuuming, mopping, and scrubbing floors) can decrease your risk of heart disease by 24 percent. 4.Declutter and Do a Good Deed by Donating. An essential part of a successfulspringcleaning isgettingridofold itemsthatareno longer used or worn. Apply the rule of thumb that if you haven’t made use of something in a year, it’s time for it to go. Fill bags and boxes of things, then donate them to a local charity so they can still be beneficial to someoneelse.Givingtoothers isanactthat isassociatedwithgreater self-esteem, lower stress levels, and overall happiness.
These Three Tips Can Help You Stay Healthy and Strengthen Your Immune System: 1. Aim for 8-9 hours of sleep each night. 2. Make a habit of 20-30 minutes of physical activity a day. 3. Maintain a nutritious diet heavy on fruits and vegetables. The essential vitamins are key to making sure your immune system is as healthy as possible. (See more in our Immunity article!)
NATURAL WAYS TO BOOST YOUR IMMUNITY!
Right now, no one wants to get sick. There are things that are in our control to reduce the risk of infection. We all know that washing our hands is a key component at this time. Continue to follow the advice of our public health agencies, as they strive to keep us updated. It is good to note that we are able to impact our resilience and healing capabilities by boosting our immunity through diet and supplements. I have compiled a list of some great supplements and foods for this purpose: Vitamin C is always a great supplement to take to boost your immune system. Vitamin C helps your body boost its production of the antioxidant which is required by the immune system to function optimally. Vitamin C also boosts your body’s production of interferon, which is anti-viral. Vitamin C has been proven effective with viruses, from the common cold to the flu. Vitamin D is another effective supplement to help boost your immune system. In a study from the American Journal of Clinical Nutrition, researchers conducted a double-blind placebo study where participants were given 1,200 IUs (international units) of vitamin D or a placebo. The participants that were given the vitamin D had a 58% reduced risk of flu. Vitamin B6 is vital for supporting biochemical reactions in the immune system. A B6 deficiency can reduce your body’s production of white blood cells. Additionally, B6 helps your
body make interleukin-2 which helps direct the actions of your white blood cells. Mushrooms are a great addition to an immune boosting protocol. Mushrooms can help augment the immune system and reduce fatigue and stress. They also provide polysaccharides to increase the activity and impact of natural killer cells and macrophages which are your body’s first line of defense against infection. I highly recommend Host Defense MycoShield Immune Support Spray. It is a combination of five different organic mushrooms in a convenient spray that you can use preventatively or take when you feel like you may be getting sick. I personally love this product and I wouldn’t face cold and flu season without it. Food really can be medicine, and eating ahealthydietfulloffruits and vegetables can really help your immune system function at its best. Bone broth is an excellent superfood for boosting immunity. It contains amino acids, like arginine, cysteine and glutamine that can help to shorten and prevent viral infections. Eating chickennoodlesoup for a cold is not just an old wive’s tale, research has proven that the nutrients in chicken noodle soup can help prevent white blood cells from crossing the mucous membranes to reduce congestion and ease the duration of a cold. Many fruits, vegetables and herbs provide anti-viral properties such as: oranges, pomegranates, wild blueberries, kale, garlic, fennel, parsley and turmeric.
And last but not least, washyourhands!
E Q U I L I B R I U MM A S S A G E T H E R A P Y. C A
OUR SERVICES AT EQUILIBRIUM
• Manual Therapy • Myofasical Release • Therapeutic Exercise
• Massage Therapy • Physiotherapy
• Vestibular Therapy • Electrical
• Chiropractic • Acupuncture • Manual Osteopathy & Rolfing • Concussion Therapy
Stimulation • Ergonomic Training • Graston Technique • Kinesio Taping
• Ultrasound • Kinesiology • Shockwave
We’re here to help you on your journey to overall health and wellness.
KINESIOLOGY FEATURED SERVICE AT TILLICUM LOCATION
SHOCKWAVE THERAPY FEATURED SERVICE AT TILLICUM LOCATION
What is a Kinesiologist? Kinesiologists specialize in prevention and management of injuries and chronic diseases – as well as helping to reach peak physical performance levels; they are qualified to implement an exercise program when an injury, impairment or anatomical variant exists. One of the primary services a Kinesiologist provides is active rehabilitation, which consists of the assessment of physical function followed by the implementation and progression of an individually structured and tailored exercise program to enhance and promote the safe and dependable return to an individual’s regular life activities. Kinesiologists can work closely with you to: • preventandtreat illnessor injurythroughappropriateexercisetesting and prescription • improve your physical performance in sport, work and activities of daily living • oversee the implementation of your individual health care plan • provide support in rehabilitation and wellness management Part of the Bigger Picture: Wealsoworkas interdisciplinaryteammemberswithhealthprofessionals from other disciplines to ensure you receive integrated best-practices care for safe and effective treatment. A Kinesiologist comes into your rehabilitationortreatmentplanafteranacute injuryphase;duringwhich a person may be visiting a physiotherapist or chiropractor for initial assessments and adjustments.
ShockwaveTherapyhasarrivedatEquilibriumTherapeutics! Shockwave Therapy uses a device to send strong energy pulses to the affected areas. It accelerates the healing process in the body by stimulating the metabolism and enhancing blood circulation to regenerate damaged tissue. Shockwave is especially effective for people suffering fromchronic pain conditions that won’t heal on their own. Our Physiotherapists, Chiropractor and Kinesiologist are trained and able to perform this service. Shockwave therapy has been used successfully to treat a variety of conditions including tendinitis, trigger points, rotator cuff injuries, scar tissue, bursitis. plantar fasciitis and shin splints. Compared to other treatment methods, the Advantages are: • Quick pain relief • Accelerates healing • No side effects • No risk of allergies • Avoids surgery and anesthesia • Effective for chronic conditions • No medication is needed
See our webpage at equilibriummassagetherapy.ca/ physiotherapy-treatments/kinesiology or call our Tillicum Rd. location at (250) 590-7888 for more details!
For more information about how Shockwave Therapy can help you, call our Tillicum Rd. location at (250) 590-7888.
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