Welcome to March National Nutrition Month!

Written by Kira Greasley: BA, CHNC

As a Certified Holistic Nutritional Consultant I believe that every month should be nutrition month. Luckily the month of March provides us greater opportunities to educate people on how life changing eating well can be. It does not need to be expensive or complicated, but if you are struggling with knowing what is best to maintain optimal nutritional health we are here to help!

Nutrition can be a very complex and often polarizing subject, with so much information coming at us daily. However, with knowledge and focused attention, the journey towards better eating can become easier.

Here are 4 reasons as to why eating whole foods is worth the effort:

Food is not only fuel for the body, our body uses food as information that communicates directly to our bodies, brain & DNA.
The food we put in our bodies nurtures our gut bacteria (microbiome), allowing it to do what it does best, which is keeping our bodies and brains healthy. Did you know that 70% of your immune system resides in your gut microbiome. This gut microbiome is responsible for your metabolism, hormonal systems, brain and levels of inflammation.
Not all inflammation is bad, by nature inflammation is a protective function of our body. However, troubles occurs when inflammation goes into overdrive and becomes chronic. Chronic inflammation is directly related to a poor diet, poor sleep, lack of exercise and chronic stress. When left unchecked, it begins to damage the body.
Did you know that sugar feeds inflammation and can decrease our immune system by 60% for up to 5 hours! In addition to sugar, other unnatural food products such as refined carbs, and vegetable oils, contribute to the cells in the body sending out SOS signals and creating free radicals. If these SOS signals and free radicals are left to their own devices, they can kill cells from the inside out. Think of free radicals like a bull in a china shop.

From just these 4 reasons, we can see that what kind of food we put in our body is critical to our entire body functioning as it was meant to. There are many ways to minimize chronic inflammation by simply making adjustments to one's food choices. If you are interested in learning more, book in with Kira Greasley at Active Sports Therapy today, simply call she will create customized meal plans to help assist you in your journey towards better health.

“Your fork sets you on a path that leads you to a disease or back to health”

- Dr. David Perlmutter

Follow Active Sports Therapy on Instagram and Facebook throughout the month of March to learn simple and cost effective ways to fuel your body the way it was meant to be fuelled.

Shockwave Therapy - For Fast Pain Relief and Mobility Restoration

Active Sports Therapy is excited to introduce Shockwave therapy. Shockwave has proven to be helpful for many chronic conditions.

Who can benefit from Shockwave therapy?

Patients with chronic pain who have been treated unsuccessfully with other forms of therapy may benefit from Shockwave. Conditions such as shoulder pain, tennis elbow, heel spurs, hip pain, knee pain, carpal tunnel syndrome, calcification, or chronic tendinopathy treated by Shockwave have reported up to an 80% success rate.

What is Shockwave Therapy?

Shockwave therapy produces acoustic waves with high energy peaks that interact with tissue, causing effects such as accelerated tissue repair and cell growth, analgesia or pain relief, and mobility restoration. New blood vessel formation is caused by the therapy through creating capillary micro-ruptures in tendon and bone, thus triggering repair processes. With Shockwave therapy, reversal of chronic inflammation, stimulation of collagen production and the breaking up of calcium build up can be achieved.

Shockwave Therapy FAQ's

Does the treatment hurt?

There might be a slight feeling of discomfort during the treatment, however, treatments are short and last only about five minutes. As well, the intensity of the Shockwave can be adjusted to make the patient more comfortable.

How many treatments will I need?

The number of treatments will vary depending on each person, but the effects of each treatment are cumulative. Most people will not need more that 4-6 treatments per area. Many people will notice an improvement after their first treatment.

How often will the treatments occur?

Most patients will be treated 1 to 2 times per week depending on their response to the treatment and their tolerance for the treatment.

Will there be additional pain after a treatment?

Most patients experience immediate pain relief following a treatment, however within 2-4 hours after the treatment, there may be some soreness in the area.

Are there any restrictions after treatment?

It is recommended that a patient refrain from physical activity, particularly any activity that would heavily rely upon the treated area for 48 hours post each treatment.

Please give us a call at 403-278-1405 or email us at mail@activesportstherapy.ca to book a consult or treatment.

References: BTL's Shockwave Therapy Complete Edition

The Humble Yet Important Wrist.

By Sarah Kuindersma, M.A.T Muscle Activation Techniques, PTS,

Our hands are in high demand and often taken for granted. We type, we text, we lift, and grip throughout the day, without taking a moment to appreciate the humble wrist. This humble wrist makes most of our day-to-day activities possible. It is important that we make sure that our wrists and elbows have adequate strength and mobility, similar to other parts of our bodies such as knees and shoulders. Without this strength and mobility we are vulnerable to stiff wrists or worse nagging pain with simple activities.

The wrist is an elaborate structure which allows for the broad range of movements it can perform. To avoid pain and recover quickly from a wrist injury, focus on developing strength in your wrists while maintaining excellent range of motion. How does one do this?

This is where we are here to help, below are a few exercises that can help improve wrist mobility, release tension quickly, and build grip strength to keep your wrists healthy and pain free.

Wrist Mobility Drills

The following is an easy 5 minute routine you can do at your desk for your wrist.

Fist revs: visualize revving your motor bike. Have your elbows bent forearms parallel to the floor. Make a fist, and slowly pull the wrists up hold for a second before curling the wrists down. Perform 8-10 times
Fist extension to finger extension: start in the same position, with your fists closed, pull the fists up hold while you extend the fingers up to the ceiling, hold for a second make a fist and return the start. Perform 8-10 times
Wrist Flexion Pulls: Start in the same position, this time have your fingers straight, point your hand to the floor, from here curl your fingers into a fist. Use your opposite hand to gently pull. Hold for 2-3 seconds before releasing and repeating. Perform 4-5 reps/side
Hammer Curls: Start in the same position, this time turn your wrists made into fists to face each other. Slowly pull the thumbs towards you then push them away. Perform 4-5 reps. After you can then curl the fists in towards each other and then away. Perform 4-5 reps.
Open Palm Wrist Circles: hold onto one wrist, open your hand and start to make a full circle at the wrist. Perform 3-4 circles one way then rev direction and repeat.
Prayer hands: Place your hands in the praying position, then slowly lower the hands pressed into each other. Hold the stretch for 2-3 seconds repeat 4 times then repeat with the hands flipped in a rev pray. This time you are slowly raising the wrists up to feel a stretch.
Clench and release: squeeze your fist tight hold 2-3 seconds then shake the hands out. Repeat 4-5 times.

Watch these exercises for a visual reference:

Experiencing wrist pain ? Try these exercises - YouTube

*Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor or physiotherapist .

Median Nerve Floss

If you are experiencing numbness down the hand, it could be due to pressure on the median nerve, usually due to repetitive usage of the wrist.

The following exercise is a nerve mobilization exercise to help decrease inflammation and pain by alleviating the pressure on the never. You can do this seated or standing.

Bring one arm up like you are going to flex your bicep. Relax the bicep and turn the palm of your hand towards your ear.
Imagine there is a string attached from your middle finger to the top of your ear. As you straighten your elbow your ear moves down to your shoulder.
To start keep your hand in line with your wrist, to advance this exercise you can pull your fingers and palm back like your spiderman about to shoot a web.

Watch Median Nerve Floss : January 20, 2022 - YouTube

Relieving Wrist Pain with Muscle Activation Techniques

Wanting to alleviate wrist pain in a different way? Have you tried M.A.T. Muscle Activation Techniques?

M.A.T. assess your movement mechanics to identify potential faulty movement mechanics leading to chronic strain creating the pain. M.A.T. then activates the muscles or rather creates a repatterning of movement patterns so your wrist can better handle the force applied to it through everyday movements and exercises.

Call to book in with our in house M.A.T. Specialist Sarah Kuindersma today, at Active Sports Therapy 403-278-1405

Prefer to book online? Take advantage of our online booking system at www.activesportstherapy.ca.

Want to learn more about M. A. T. ? Watch this video

Natural Things You Can Do to Calm Your Nervous System

Written by: Dr. Fiona Lovely, Chiropractor

Practitioner of Functional Neurology and Functional Medicine at AST

We live in a world where we are bombarded with information, in multiple ways, every second of every day. Many people aren’t aware just how stressful to our brain and nerve systems this bombardment can be. Frankly, we have yet to adapt to this unique kind of stress and it can leave us feeling depleted and overstimulated.

Email. Social media. Text messages. And the occasional relic - voicemail. Screens of all sorts are pervasive. While we revel in being connected, we must recognize that it means our brain needs to process this information. So, when you hear how you must reduce stress in order to be healthy, know that screen use is a big part of modern-day stress. This is on top of job, family, mental health, money, relationship etc.

The fight-flight-freeze part of our nerve system - the sympathetic division, is the part that senses stress. We can feel wired, exhausted and struggle to get a good night’s sleep. We might never feel well rested. We lose productivity during the day and feel disconnected from ourselves and others.

It isn’t all bad news - there are some quick fixes for this hyper-vigilance and unwell feeling that stress can cause.

Limit your screen time. Your phone likely has a timer which can tell you just how many hours a week you are spending looking at it. That can be a real eye opener! What would you be able to accomplish if you limited that time to an hour a day? All in - messaging, calls, emails, social media.
Get a restful sleep. No blue-light (anything with a screen) for at least an hour before bedtime. Pick a regular bedtime and stick to it, even on the weekend. A helpful guideline: the more hours of sleep you get before midnight, the more rested you will be. You can also take Magnesium Glycinate at bedtime to help you relax, but of course, check with your doctor before starting anything new.
Studies show the brain does best with 20 minutes per day of activity. One easy way to incorporate this is to do high intensity bursts of activity for 2-4 minutes, then lower rates of movement to recover. Repeat the process until you've reached the goal. This increases the release of the chemicals which encourage and strengthen connection between neurons as well as the endorphin release - the chemicals which make you feel relaxed and happy.
Meditate. This doesn’t need to be fancy - listening to relaxing music or taking 5 deep breaths is considered meditative. Pause, in quiet, allows a network in our brains which needs space to work through things and store memories, to go to work. This is called the Default Network Mode and it’s critical to our brain health and overall well-being and calm.
Acknowledge trauma and get help. There is much ado at the moment about the role of past trauma and how it continues to affect the stress response systems of the brain. Trauma can be defined as any experience which made you feel unsafe and to which you developed adaptations to make you feel safe. Under this definition, we can see that all of us have experienced trauma. This lingers in your system and amps the nervous system into a perpetual state of fight-flight or freeze. Reach out and talk to a mental health professional if you think you could use help in this area. A skilled practitioner - chiropractor, registered massage therapist, or physiotherapist can help you move through the physical effects of the trauma in a safe environment too.

Calm is not just a state of mind but a physical place too. Work to change a few things in your current lifestyle to invite in peace. Your brain will thank you for it!

*This blog is not intended to officially establish a physician-patient relationship, to replace the services of a trained physician, naturopathic doctor, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment. [/vc_column_text][/vc_column][/vc_row]

Mindful Eating Tips For The Holiday's

Written by: Kira Greasley, BA, Nutritional Holistic Consultant,

Have you ever felt so stuffed that you could not move after one or several holiday festivities? I know I have! So for this holiday season, I am going to arm you with a few mindful eating tools, that will have you enjoying your festivities without that overstuffed feeling.

Tip #1: Size does matter. Choose the smaller plate and don’t load it up! I know this is a hard one when we are presented with so much amazing food, but trust me, this is an important one. Only take enough food to cover your plate, don’t build a mountain. You can always go back for seconds!

Tip #2: Build the colours of the rainbow with your food. This is a simple way to ensure you are getting the variety of required nutrients to nourish your body from head to toe.

Tip #3: Did you know that digestion begins with our eyes and nose? Sight and smell are the senses that activate our salivary glands. Take time to appreciate the beauty of the meal, deeply inhale the aromas, and feel gratitude for the food before you.

Tip #4: Chew your food, aiming for a minimum of 20 chews per bite (the recommended is 50). In our fast paced world, this step is often overlooked, causing large chunks of food to not be properly broken down and mixed with our saliva. This places excess strain on our guts, generating stress hormones which obstruct the production of stomach acid shutting down the digestive process, and leading to indigestion.

Tip #5: Put down your utensils after each bite as this will allow yourself time to chew instead of placing more food into your mouth. By doing this simple step, we allow our brain the time needed to catch up with the signalling from our stomachs preventing that “overstuffed” feeling.

Tip #6: Take small sips of room temperature water as needed. Drinking too much water during a meal can dilute your stomach acid, hindering the break down of food, leading to indigestion and other issues.

Tip #7: Everything in moderation.

Here’s to a safe and happy holiday season and remember, it is never too late to set YOUR stage for LIFE!

Nutritionally Yours,

Kira Greasley

Book In With Kira today for all of your holistic nutritional needs!

The Science of the Heart

HOW THE HEART IMPACTS OUR IMMUNITY, RESILIENCE AND OUR PATHWAY TO CHRONIC DISEASE

Written by: Dr Clare Westmacott MD, CCFP-LM, MDMFHom(UK) and Carole Westmacott RN

Science has now proven that our Heart is the most energetic engine in our body and it creates an electromagnetic field around our body that can be measured up to 8-9 feet in diameter. That field not only affects us, but everyone around us and our environment. In comparison, the electromagnetic field that the brain emits only extends 1-2 inches beyond the head. How then can we use this amazing knowledge for our benefit – physically, mentally and emotionally?

HeartMath® provides easy tools and techniques that we can learn and use anytime throughout our day when needed, to create a Coherent State between the heart and brain.

So, what is Coherence and why does it matter? Coherence is an optimal state in which the heart, mind and emotions are aligned and in sync. Physiologically, the Immune, Hormonal and Nervous systems then function in a state of energetic coordination.

The HeartMath® Coherence techniques will enable you to recognize and shift from an Energy Depleting Incoherent Heart rhythm to an Energy Renewing Coherent Heart Rhythm – which is the foundation for intelligent energy management, emotional self-regulation, optimal performance and mental clarity. These techniques give control back to us. Using the HeartMath® Coherence techniques, helps you to plug energy leaks and recharge your inner battery.

Using a special app, you will be able to check in and monitor your own Coherence and Heart Rhythms – and guess what – Globally connect as well.

Please book in with Dr. Clare Westmacott MD, CCFP-LM, MDMFHom (UK) to learn more!

Insomnia

Surprising Sources of Insomnia - by Dr Gayle Maguire, BSc, ND

For chronic insomniacs, gentle herbal remedies like Chamomile, or targeted therapeutics such as melatonin, may not be the right approach. Here are some other common areas to investigate with your medical or naturopathic doctor:

Stress: Our stress hormone interferes with our production of melatonin. Many stressed patients will report feeling "tired but wired" - they put themselves to bed out of exhaustion but get a second wind as soon as they hit the pillow. Others will complain of restless sleep. Anxiety and caffeine can all appear as stress inside the body, so these areas should be addressed and stress management techniques be a focus.

Diet: We see many patients with food sensitivities that also report sleep improve after removing the offending foods. It appears that fighting to digest a food disrupts the quality of their sleep and I've noticed this effect particularly in children.
Diet can also seemingly affect sleep quality via nutritional deficiencies, such as magnesium, healthy fats, adequate protein, or B vitamins. Often simple changes in the diet can create great improvements in sleep after a few weeks.

Hormones: Low progesterone, estrogen, and testosterone can all play a part in poor sleep. Thyroid disease can also create too little or too much sleep. Simple bloodwork can be an excellent starting point. Naturopathic doctors also perform private lab testing for hormones and stress, many of which can include melatonin or genetic information too.

Blood sugar: For those with sleep-maintenance insomnia, or trouble staying asleep, blood sugar levels dropping a little too low in the night can be a cause. If you know you cannot miss a meal without getting light-headed, shaky or irritable, having a protein and healthy fat-rich snack before bed can improve sleep quality. Due to concerns of gaining weight by eating too closely to bedtime, discussing options with your healthcare provider or nutritionist is advisable.

Caffeine & Alcohol: Both caffeine & alcohol are known to disrupt sleep. Between them, they have a wide range of negative effects on sleep hormone production, blood sugar control, hormone balance, and digestive health. Many patients feel a need to use them as the result of their poor sleep, but over time, these compound the issue. When patients tell me they love their coffee, I might ask them "does it love you back?" Often times, a reduction or short holiday is all that is needed.
There are many areas to investigate with sleep, but be prepared to experiment and devote some time & patience to the process.

This blog is for educational purposes only and does not constitute a medical relationship. Please consult your medical doctor, naturopathic doctor, or pharmacist for advice that is right for you and note that this blog not substitute medical advice.

--
Dr. Gayle Maguire, BSc, ND
Naturopathic Doctor
She/Her

I acknowledge and honour that I live,work, and play on the lands of the Treaty 7 Nations (Siksika, Kainai, Piikani, Nakoda and Tsuut'ina) of Southern Alberta, and the Metis Nation of Alberta, Region 3
Member of the CNDA (College of Naturopathic Doctors of Alberta), CAND (Canadian Association of Naturopathic Doctors), Pediatric Association of Naturopathic Physicians (PedANP)

Please note that Naturopathic doctors can not provide consultation by email and email is not intended to replace a consultation or provide an assessment. Please schedule an appointment to discuss your health concerns.

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Toilet Posture Matters!

Written By: Ellen Rossiter, Physiotherapist,

You may not know this, you may not even want to talk about it but toilet posture matters!

Have you ever heard of a Squatty Potty? The Squatty Potty is a stool that fits nicely under your toilet ready to be used when you need it, the concept is, by lifting your legs in a higher position when you go to the bathroom it helps drain all waste most effectively! Although this may make you laugh or possibly blush, these stools are excellent for putting your body in the best position to fully relax the pelvic floor muscles to allow you to “go”.

Our bodies were designed to pass urine or stool/excrement in a squat position. Look closely at babies or young toddlers they intuitively know this. Yet western civilization has moved away from that by raising the toilets higher. With this technological advancement our bodies have not changed how our bodies are built. Since we may prefer these methods we can make a difference in our methods by bringing the ground up!

Many of us have never given much attention to this topic. Yet sitting on the toilet properly helps remove waste effectively reducing abdominal pain, bloating, constipation and many more benefits. Next time you take a moment in the restroom consider your positioning to see the difference.

Best Position

-Feet planted firmly on ground (or stool!)

-Leaning forward (forearms on knees)

-Knees above hips (if passing stool)

Why Does This Matter?

Relax puborectalis -this muscle wraps around the rectum, and helps us remain continent. In order to make it relax, we need knees to be above hips! This changes the muscle angle, and allows it to release its hold around the bowel.

Relax the rest of the pelvic floor -the rest of the muscles at the bottom of the pelvis don’t know they should relax if your feet are dangling! Planted feet help the pelvic floor and the hips to relax.

Avoid Strain -if we don’t relax the pelvic floor and surrounding muscles, it will cause us to strain when we void or pass stool. This can lead to issues like incontinence, or even hemorrhoids.

Muscle Learning -If we try to use the toilet without relaxed muscles, we teach the bladder or bowels that it is okay to release even if muscles are not relaxed - this can lead to or exacerbate incontinence!

Give It a Try!

Please note: Any stool works for this purpose, the Squatty Potty or something of the like fit nicely around a toilet.

Nutrition and Your Child Athlete

By: Dr. Gayle Maguire ND

With sports gearing up again, and the heavy demands placed on children in sports, how do you ensure your child is getting enough nutrients? There are limited tests available and generally, taking blood from children is not a desirable event for "interest-only" sake.

Basically, if your child is continuing to grow during their athletic careers and seems to have energy through the day, there is less need for concern. Children that show signs of nutrition deficiency, such as iron anemia, a plateau or decline in weight should see their doctor for an assessment.

Nutrients

Protein helps the body to rebuild and restore muscle after exercise and usually is recommended to be 10-15% of a child's caloric intake for the day. Too much protein is difficult for the body to break down and should be avoided. Carbohydrates provide the body with fast energy and should comprise about 50% of calories. "Carb-loading" is not generally needed in children, though carbs are a great pre-game/practice meal or snack. They tend to be easier on digestion than fats, which make up the rest of calories but can upset the stomach. For this reason, make sure all meals and snacks contain a small amount, balanced with carbs and protein. Encourage your child to eat a rainbow - get a variety of colours in their fruits and vegetables to cover many of the bases when it comes to vitamins and minerals. Female athletes may need to really watch their iron intake when they start menstruating, though some high level athletes may lose their period altogether so be sure to speak to your doctor for any concerns.

Fluids

Water is typically sufficient hydration for the body. Electrolyte drinks may sometimes be recommended to older athletes in strenuous activities for over an hour, especially if the child is resistant or forgetful in drinking enough water. Energy drinks are not recommended to children due to the caffeine content. Watered down juices or caffeine-free teas (hot or cold) can sometimes be used to encourage hydration, but should not be relied upon solely.

Areas of Concern

It becomes really important with children to use careful observation and language in discussing food. Negative self-image or a perceived body type for a sport can lead to disordered eating, so we are very careful not to take away too much. Instead we can talk about increasing the "good" foods instead of adding to restriction and as adult role models, should be modelling a healthy relationship with food, our bodies, and fuelling it appropriately to meet the demands we place upon it. Childhood years can be a great time to teach them to listen to their bodies and best take care of it, setting healthy patterns for their entire adult life, with or without sport.

References:

Committee on Nutrition and the Council on Sports Medicine and Fitness. Sports drinks and energy drinks for children and adolescents: Are they appropriate? Pediatrics. 2011;127(6):1182-1189.
Health Canada
Rowland T. Fluid replacement requirements for child athletes. Sports Med. 2011;41(4):279-288.

Please book in with Dr. Gayle Maguire ND if you'd like to discuss your child's specific needs.

Piriformis Syndrome

By: Active Sports Therapy

Piriformis syndrome is a condition where the piriformis muscle, located in deep in the buttock, spasms and causes pain. The muscle starts at the lower spine and connects to the top portion of the femur. One other thing to note about the piriformis muscle is that it has great potential to irritate the sciatic nerve, causing numbness, tingling, and pain down the back of the leg right down into a person’s foot.

Causes of Piriformis Syndrome

While the exact cause is sometimes unknown, there are some usual suspects when it comes to identifying why one’s piriformis might begin to spasm and cause issues.

Irritation of the muscle by a nearby structure such as a person’s hip, or their sacroiliac joint.
Swelling of the piriformis muscle cause by injury or a considerable spasm.
Tightening of the muscle for various reasons.

If you are suffering from Piriformis Syndrome, you may experience some or all of the symptoms below:

Sciatica, which is characterized by pain down the back of the thigh, calf, and into the foot.
Pain when walking up hill or upstairs.
You may notice that your pain increases if you sit for long periods of time, go for a run or a long walk.
Your hip might feel tight and lack its normal flexibility and range of motion.

Piriformis Stretches

There are a few key stretches that can help to stretch out and relax the piriformis muscle. In addition to these below, focus some time on also stretching your hamstrings and hip flexors.

Lying on your back, place both feet on the floor with both knees bent. Pull one knee up to your chest grasping it with the opposite hand and pulling your knee gently toward the opposite shoulder. ie you’re pulling your right knee toward your left shoulder using the left hand. Alternate sides and work your way up to holding for 30 seconds. You might only be able to hold for 5-10 seconds at first, but aim to increase the count each day. It will get easier!
For the next stretch, again lay on your back with both knees up. Cross your right leg over so that your right ankle rests on the left knee. Pull your left thigh toward your chest and hold for 30 seconds.

If you suspect you might have piriformis syndrome, it’s important to see your doctor or chiropractor to be properly assessed so that you can begin a course of treatment immediately. Treatments might include deep tissue massage, IMS, active release therapy, TENS, Shockwave Therapy, and physical therapy. Injections are sometimes prescribed as well when the issue is more severe.

Please get in touch here if you are looking for help. Our team will be happy to setup an appointment for you. The earlier you start treatment, the sooner you’ll see results!