Author: New West Wellness Centre

1. Neck Rolls:

Start with right ear to right shoulder then reaching the chin to the chest and then over to left ear to left shoulder and back, repeat 10 times slowly.

2. Shoulder Shrug:

Inhale the shoulders up to the ears, hold for shoulders and breath for 10 seconds, slowly exhale while releasing the shoulders down, repeat 5 times.

3. Elbow Circles:

Extend the arms out to the side then place the hands on the shoulders, bring the elbows together in front of the body. Slowly circle the elbows back over the head making a circle and the elbows will meet again in front of the body, repeat 5-10 times then circle opposite direction, repeat 5-10 times.

4. Wrist Release:

Standing, place both palms on the desk starting with the shoulders over the wrists for all positions. Slowly flip the palms face-up and fingers pointed towards the body and shift the shoulders back from over the wrists to over the fingers as far as possible with out Discomfort.

Do not let hands come off the table for 2-3 breathes then meet back with shoulders over the wrists. Repeat the exercise with the palms face-down and the fingers pointed towards the body.

5. Side bending

Sit in a chair with feet flat, with a straight spine, extend both arms above your head. Slowly release the right arm towards the ground.

Allow the left hand to reach over the head towards the right side. Hold for 2-3 breathes and switch sides, repeat as many times as is comfortable.

6. Forward Fold with Bent Legs:

Sit straight up in a chair with feet flat, curl the chin gently into the chest and roll down with the spine as far as possible.

If chest reaches the thighs, allow the arms to be heavy and hang in front or behind the lower leg to stretch the upper back. most Starting at the tailbone Slowly roll up one vertebra at a time until the head is the last thing to lift.

There are many foods that have a high water content. In addition to drinking water, eating the fruits and veggies listed below can help a person stay hydrated:

Percentage of water in each Fruit:

• 90+%: watermelon, strawberries, cantaloupe, grapefruit
• 85%- 89%r: raspberries, pineapples, plums, peaches, oranges, cranberries, apricots, blueberries
• 80%-84%: apples, cherries, grapes, pears

Percentage of water in each Vegetable:

• 90% and above: iceberg lettuce, cucumbers, celery, tomatoes, zucchini, broccoli, cabbage, cauliflower, sweet peppers, spinach, romaine lettuce
• 85%-89%: Carrots, winter squash, parsley, hot peppers, kale, Brussel sprouts
• 80%-84%: green peas, artichoke, leek

Signs of dehydration can appear in many form, one of them being hunger. Making an effort to drink water daily and eat foods high in water content can go a long way and our Naturopathic Dr.Ling Voon can help you with your meal planning and help you stay healthy and Hydrated.

1. Kiwifruit
High in vitamin C, which is an important immune-boosting nutrient, as well as in vitamin E which helps protect your body from viral and bacterial infections

2. Blueberries
A classic antioxidant-rich berry. High in vitamin C and A, which is involved with antibody production.

3. Papaya
This tropical fruit is rich in beta-carotene which converts into vitamin A in the body.

4. Strawberries

Rich in both vitamins A and C, and the seeds also contain minerals that support immune action.

Our Naturopathic Dr. Voon will have you fill out a comprehensive intake form focusing on your health history as well as any current medical issues. This history may involve a physical exam and the use of standard diagnostic instruments and laboratory tests. Naturopathic procedures are developed using not only standard medical lab tests but also lifestyle changes such as dietary habits, emotional stress, exercise and exposure to environmental hazards.

1. Increased Heart Rate

2. Bad Breath And Dry Mouth

3. Sudden Food Cravings

4. Joint And Muscle Pain

5. Intense Headaches

6. Upset Stomach

7. Fatigue

8. Infrequent Urination

9. Dry Skin

10. Trouble Focusing

Check out more at: www.wimp.com/

Brannon, Jake. “These 10 Warning Signs Could Mean That You’re Dehydrated. I Had No Idea That’s What #3 Meant!” Wimp.com. Accessed June 26, 2016. http://www.wimp.com/10-signs-you-need-more-h2o/.

• Give your muscles a chance to warm up before working in the yard or garden. Practice stretching with the various movements you will be working in the yard, or take a short ten to fifteen-minute walk around the block.
• Avoid prolonged bending, pushing and pulling while raking and hoeing, which can strain shoulders or the lower back.Use long-handled tools, or the resulting forward and sideways bending can aggravate the neck or lower back.
• To avoid strain and muscle spasm on one side of the body, switch hands frequently while raking or hoeing.
• When using a hedge trimmer, keep your back straight and use short strokes to avoid upper arm and neck strain. Pause after three to five minutes.
• Carry medium-to-small sized loads of debris close to your body, or use a wheelbarrow to avoid strain on your back. Save heavier work for mid-way through your chores. This helps avoid sudden strenuous exertion on unused muscles and joints.
• Keep overhead work to five-minute episodes. Avoid extreme reaching with one arm.
• Kneel to perform tasks, rather than bend.
• Stretch! Back exercises should deal with flexibility first, strength second.
• Finally, if a task seems like too much work, it probably is. Hire a professional for tasks like landscaping, tree-topping or trimming large hedges.

For more information, consult with your family chiropractor.

BC Chiropractic Association Staff. “Back Health Tips for Gardening | BC Chiropractic Association.” BC Chiropractic Association. Accessed June 19, 2016. http://www.bcchiro.com/back-health/health-tips/back-health-tips-for-gardening/.

Stress. This one little word carries the weight of the world. And it’s responsible for many health complaints in doctor’s offices across Canada. But what exactly does this word mean? Stress is the “wear and tear” your body experiences as you adjust to the continually changing environment. It has physical and emotional effects and can cause a variety of feelings.

Stress can be your friend or your enemy . A moderate amount of stress can be stimulating and challenging, pushing you to higher levels of personal achievement. But stress overload can be harmful to your health. Being overwhelmed with too many tasks can create negative emotions, such as frustration and anxiety. You can become tired, inefficient, and less decisive if you  continue at a frantic pace over an extended period of time. This may lead to exhaustion or illness. Stress can take a terrible toll on your physical and emotional health, as well as on your relationships.

The first step in preventing stress is realizing that it is your response to an event or situation, not the event or situation itself that causes these negative feelings. Things that are stressful for some people aren’t for others. For example, some people find their morning commute incredibly tiring, letting bad traffic conditions frustrate them. Others look at the time in the car as personal time when they can escape from the chaos of work and family commitments.

How the body responds to stress

Stress affects your body by releasing hormones such as adrenaline and cortisol that can cause your heart rate and blood pressure to rise, your muscles to tense and your blood sugar level to increase. The symptoms of stress may include:

• anxiousness, depression, or irritability
• sleep disturbances
• muscular tension
• headaches
• digestive problems
• appetite changes
• frequent minor illnesses
• difficulty in concentrating or making decisions

Causes of stress

There are two main kinds of stressors: external and internal. Examples of external stressors include:

• Physical environment: noise, bright lights, heat, and confined spaces.
• Social interaction: dealing with people who are rude, bossy, or aggressive.
• Major life events: losing your job, the death of a loved one, a promotion, marriage, divorce, or the birth of a baby.
• Daily hassles: commuting, misplaced keys, and mechanical breakdowns.

Examples of internal stressors include:

• Lifestyle choices: too much caffeine, not enough sleep, and an overloaded schedule.
• Negative self-talk: being pessimistic, self-critical, or over-analyzing.
• Mind traps: having unrealistic expectations, taking things personally, all-or-nothing thinking, exaggerating, and rigid thinking.
• Stressful personality traits: being a perfectionist workaholic, or people pleaser.

Strategize for stress control

One of the safest and most effective ways to treat stress is to eliminate the things that cause it when you can. For stressful events that you can’t change, try to modify your attitude and reaction.

Since no single method of stress management is successful all of the time, you may want to try a variety of approaches. Consider the following list of techniques, and determine which ones might work best for you:

• Decrease or discontinue caffeine use: Caffeine is a stimulant. Too much caffeine can cause headaches, restlessness, irritability, and difficulty sleeping. Slowly wean yourself from caffeine to avoid withdrawal headaches.
• Physical activity: Regular, moderate exercise is one of the best ways to manage stress. Aerobic exercise-the kind that increases your heart rate, such as running, walking, bicycling, or swimming-is especially good at reducing the harmful effects of stress. Stretching is also a good way to relieve muscle tension.
• Discuss your feelings: Social support is a major factor in how people experience stress. Knowing that you are cared for may improve your mental and physical health. Speak with someone you trust. By expressing your feelings, you will be able to understand and cope with them better. Or create a stress log and write for about 10 to 15 minutes a day about stressful events and how they make you feel.
• Laughing: Laughter makes your muscles go limp and releases tension, so try to keep a sense of humour.
• Find an activity you enjoy: Choose a hobby or activity that can help you relax, such as writing, gardening, crafts, or art.
• Time management: Time management skills such as prioritizing, managing commitments, and learning to say “no” can allow you more time to relax and can help increase you performance and productivity.
• Lifestyle changes: Some behaviour and lifestyle choices affect your stress level by interfering with the way your body seeks relief from stress. Try to eat a balanced diet, limit your intake of alcohol, avoid smoking, get enough sleep, and balance your personal, work, and family needs and obligations.
• Relaxation techniques: There are a variety of methods that help many people relax and relieve tension.
• Medications: In some cases, a doctor may prescribe a medication to help a person get through a particularly stressful time. Your doctor on London drugs can explain what the options are.

Relaxation techniques

Jus wishing away stress events won’t work. You need to deal with the way stressors affect you. The following are some relaxation techniques that can help reduce the physical symptoms of stress and help ease your mind:

• Deep breathing: During stress, breathing becomes shallow and rapid. Taking a deep breath from the stomach, rather than the chest, is an effective technique for winding down. Try to do 20 minutes of deep breathing every day for god health, not just when you’re stressed.
• Progressive muscle relaxation: This technique involves relaxing a series of muscles one at a time. First, you raise the tension in a group of muscles, such as in a leg or arm, by tightening the muscles, and then relax them. Concentrate on letting the tension go in each muscle.
• Massage therapy: Massages can help relieve muscle tension.
• Aromatherapy: Aroma-producing oils from plants are used to promote relaxation.
• Yoga, Tai Chi, or qi gong: These are forms of exercise and meditation. Many local community centres offer classes in these techniques.
• Music therapy: Music can alter your mood and help you relax.
• Meditation: This relaxation technique focuses your attention on feeling calm and having clear awareness about your life.
• Guided imagery: Also known as visualization, this relaxation method involves lying quietly and picturing yourself in a pleasant and peaceful setting.

The world is a busy place chock full of stressful situations. While you can’t always control the events and situations that cause you stress, you can control how you manage your reaction to daily stressors.

The material in this patient information pamphlet has been supplied by a professional medical writer and reviewed by Antony Nield, M.D. It is intended for information purposes only and should not be used in place of consultation with a healthcare professional. London Drugs is not responsible for error, omissions, or inconsistencies with respect to the information contained in this pamphlet and does not accept any liability whatsoever for reliance by the reader on the information contained herein.

Given the number of hours in a work week spent sitting, including commuting time, it’s not surprising that many office workers suffer from at least one musculoskeletal (MSK) condition. Common workplace injuries include tendonitis/osis, carpal tunnel syndrome, back and neck pain, as well as neck/shoulder stiffness and circulatory problems. Pain and discomfort can be caused by maintaining a poor or static posture, repetitive movements, awkward work positions, and even excessive bending and twisting. Luckily, by paying attention to workplace ergonomics, you may be able to decrease the risk of developing many of these conditions or minimize the pain and discomfort. Check out the tips below to see how you can improve your office ergonomics and ultimately your health.

1. Adjust your chair

Sitting too high or too low relative to your desk or computer screen can fatigue and even strain the muscles of the neck, shoulders, back and even legs. An improperly positioned backrest may cause slouching or shrugging, and increase stress on the shoulders and back.

Sit in your chair so that your shoulders and lower back are resting comfortably against the back rest. The back rest should be adjusted to an angle of 90-110 degrees to provide adequate support.^1,2,3 You may need to use a lumbar support pillow or rolled up towel to provide extra support to your lower back. The height and angle of the seat should allow for your thighs to be parallel to the floor with your knees in line with or slightly lower than your hips.

Once you have adjusted your chair, check your feet. If they are not flat on the floor, use a foot rest to decrease pressure on the back of your thighs. The arm rests support your forearms and elbows, and it’s important that they are the correct height for your body.

2. Adjust your computer monitor

The height and viewing distance of your computer monitor are important considerations that could help reduce eye strain, as well as muscle tension/stiffness in your neck, shoulders and upper back. The top line of text on the screen (not the top of the monitor) should be at eye level. This helps to keep your neck in a neutral position while you work. If your monitor is not adjustable, stack stable books or other materials underneath the monitor’s base to raise it up. If the monitor is too high to begin with, raise your chair and use a foot rest to maintain proper posture. If you raise your arm to shoulder height and stretch it out in front of you, your fingertips should just reach the screen.

3. Check the position of your keyboard and mouse

The keyboard height should allow you to rest your arms (rather than reaching) with your elbows at your sides and your forearms parallel to the floor. Keep your wrists neutral and consider using a soft wrist support.

Position your mouse at the same height as the keyboard and as close to the keyboard as possible to avoid reaching. Keep your wrist straight and use your full arm to move the mouse from your shoulder. Don’t grip it too tightly and take your hand off the mouse when you aren’t using it.

4. Maintain proper posture

If you’ve incorporated the above tips into your workspace setup, you should also pay attention to your posture. Most importantly, make sure you sit comfortably with a neutral spine and take “movement breaks” at least every 50 minutes or so. As a reminder, you can set an alarm or directly schedule breaks in your calendar. Straighten Up Canada, the free app from Canada’s chiropractors provides quick, easy-to-perform exercises and allows you to set reminders so you never forget to straighten up.

For more useful tips to help you beat back pain at work, check out our At Work resource.

CCA Staff Team. “Four Back-saving Tips for the Office.” Canadian Chiropractic Association CCA Association Chiropratique Canadienne. May 16, 2015. Accessed May 29, 2016. http://www.chiropractic.ca/blog/four-back-saving-tips-for-the-office/