Understanding Pain Sources and How They are Perceived in Your Brain

[vc_row][vc_column width="1/1"][vc_column_text]By: Dr. Corey Finan BSc., DC, CCSP, RMT, ART

I can’t tell you how many patients come into my office complaining of nerve pain, or a pinched nerve feeling, but it is a lot! Most of the time it turns out they are having nociceptive pain (pain from a nociceptor activation, which is basically a pain fiber in their soft tissue that sends a signal back to the brain that we call “pain”). Studies estimate that of the thousands of patients that suffer from chronic pain, 20% of them have neuropathic pain. That leaves the other 80% to be of nociceptive origin. Unlike nociceptive pain, neuropathic pain does not respond to anti-inflammatories or opioid medications as they are unable address the underlying mechanisms of the neuropathic pain. To add insult to injury, the underlying mechanisms of neuropathic pain are often vague and hard to determine.

To understand each pain source better, let’s identify each of them.

Nociceptive pain is:

Generally the result of damage or degeneration of the soft tissues of the body (or in the case of a fracture, the hard tissues of the body as well).
Clear, proportionate mechanical/anatomical nature to aggravating and easing factors.
Pain occurring, and in proportion to, movement/postural dysfunction, and/or trauma.
Pain localized to the area of injury/dysfunction (with or without some somatic referral).
Usually rapidly resolving or resolving in accordance with expected tissue healing/pathology recovery times.
Responsive to simple analgesics / NSAIDs.
Usually intermittent and sharp with movement/mechanical provocation; may be a more constant dull ache or throb at rest.
Pain in association with other symptoms of inflammation (i.e. swelling, redness, heat).
Pain of recent onset.

Neuropathic pain is:

In neuropathic pain, tissue damage directly affects the nervous system.
Pain variously described as burning, shooting, sharp, aching or electric-shock-like.
History of nerve injury, pathology or mechanical compromise.
Pain in association with other neurological symptoms (e.g. pins and needles, numbness, weakness).
Pain referred in a dermatomal (specific nerve root pattern) or cutaneous (to the skin) distribution.
Less responsive to simple analgesic/NSAIDs and/or more responsive to anti-epileptic (e.g. Neurontin, Lyrica)/anti-depression (e.g. Amitriptyline) medication.
Pain of high severity and irritability (i.e. easily provoked, taking longer to settle).
Mechanical pattern to aggravating and easing factors involving activities/postures associated with movement, loading or compression of neural tissue.
Pain in association with other dysesthesias (e.g. crawling, electrical, heaviness).
Reports of spontaneous (i.e. stimulus-independent) pain and/or paroxysmal pain (i.e. sudden recurrences and intensification of pain).

As you can see the two are VERY different from one another. Most people who come in to our clinic, and really any walk-in clinic will be typically presenting with nociceptive pain. Neuropathic pain leads people to believe something drastic is going on with them, and they seek emergency medical attention. Once they go through the battery of tests that show their pain is neurogenic and not something worse, they will come in for care. Both types of pain can be treated conservatively, and both respond well to care. Nociceptive pain can be further broken down by the tissue that is causing the pain. Muscle pain is different than tendon pain, which is different than ligament pain and bone pain is different as well. Muscle pain is often achy if it is tight or fatigued (overused), while ligament pain is very sharp. Tendon pain can be a combination of sharp and achy depending on the reason it is sore. Bone pain is often described as a “deep achy pain”. Some nociceptive pain can be a sort of phantom pain, where the pain is felt in one part of the body (say along the outside of the knee or lower leg), but is generated by a trigger point in the hip. Working on the knee and lower leg WILL NOT help this type of pain, ONLY working on the trigger point in the hip will resolve the leg pain.

This raises another important point in understanding pain, and that is understanding the timing of the pain.

When does it hurt?

Neurogenic / Neuropathic pain is generally a constant pain (the nerve fiber is constantly irritated, thus sending off constant pain signals to the brain), while nociceptive pain often comes and goes. Sometimes the pain is present at rest, consistent with tightness in the muscles that when not being used, and therefore lacking blood flow and warmth will tighten. This tightening leads to a pulling of the tendon where it attaches to the bone. This will lead to an achy sensation at the tendon-bone interface. This is a common presentation of patellofemoral syndrome, where the quadriceps gets tight through activity, but while using it, it becomes more pliable and does not cause pain. Once activity is complete, blood flow through the muscle diminishes, and the muscle begins to tighten (shorten), causing a pull at the tendon-bone interface again, leading to that achy pain down at the knee cap, or at the tibial tuberosity where the patellar tendon attaches. This is basically what patellofemoral syndrome is.

The emotional side of pain...

Most people think pain is simply a physiological phenomenon. It is however a multi-factorial collection of several ongoing processes including, but not limited to, contextual, psychological, and socio-cultural factors. What this means for the average pain sufferer is that not all pain is the same person-to-person. A stubbed toe for you may feel like a 2 out of 10 achy pain, while for another person it could feel like an 8 out of 10 excruciating pain. This interpretation of the pain level often has an emotional component to it, and may be influenced by emotional scars from childhood, or other experiences in your life. We all know people who have an unexplained fear of things such as spiders, snakes, thunderstorms, etc., these people have been primed emotionally to fear such things because of prior experiences or hearing about tragedies involving whatever it is they fear. This is an emotional tag placed on the object they fear. They associate whatever they are afraid of with something bad that could happen to them (a spider bite, getting struck by lightening, etc.), and so they have a heightened sense of fear around those things. The same can work with pain. People have an eversion to pain. I’ve been working on patient’s dry needling them, and they burst into tears, not due to pain from the treatment, but rather from the fear of the needles. When I ask them if it is painful they deny that it is, and they often cannot explain why they are crying. They just are afraid of the needle damaging them. They are almost paralyzed with fear, while another person can carry on a conversation with me as if we were sitting having coffee instead of me inserting dry needles into them. Our experiences in life shape how we perceive things, and it is no different with pain. Perception of pain is really what we are looking at here, not just pain.

So, what is the takeaway?

There are many faces to pain. We all suffer from pain at one point in our life, usually we get over the pain, sometimes it lingers. No matter what the cause, pain is usually and end stage of damage to tissues, and is the body’s “smoke detector” telling us there is a fire. We can use the pain to guide our activities and avoid doing further damage to the tissue, or we can take pain meds to decrease the pain. This is like taking the batteries out of the smoke detector in order to stop the alarm going off. However, the fire is still there. Naturally, it is important for everyone to find their comfort level, and do what you feel is important for yourself.

If you are unsure what is causing your pain, it is important to seek out professional advice from a musculoskeletal specialist to get a proper assessment and figure out exactly where the pain is coming from, and the most effective way to treat your particular pain.

At AST we are experts in musculoskeletal pain, and can take care of any pain you present with, be it acute, chronic, of unknown origin, and unrelenting. We are here to help, and happy to do so.

If you are in pain and want to get an accurate diagnosis and treatment plan to help, please call to book in today.

*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]

What is Intramuscular Stimulation (IMS)

[vc_row][vc_column width="1/1"][vc_column_text]By: Active Sports Therapy

Intramuscular Stimulation (IMS) is an effective treatment for chronic pain of neuropathic origin. This technique uses needles similar to the needles used in acupuncture to find and diagnose muscle shortening in deep muscles. This technique is great because it has very few side effects.

IMS was developed by Dr. Chan Gunn while he was a clinic physician at the Worker’s Compensation Board of British Columbia in the 1970’s. He is presently President of iSTOP and clinical professor at the University of Washington’s Multi Disciplinary Pain Center in Seattle. Dr. Gunn has been awarded The Order of British Columbia as well as The Order of Canada, the nation’s highest honor, for his contributions towards solving chronic pain. He has also been elected Honorary Fellow of Peterhouse Cambridge University. Although IMS uses implements adapted from traditional acupuncture, it is based on scientific, neurophysiological principles. The acupuncture needles used are very thin (much thinner that the hollow needle used to inject medicine or take blood samples). You may not even feel it penetrating the skin, and if your muscle is normal, the needle is painless. However, if your muscle is supersensitive and shortened, you’ll feel a peculiar sensation – like a muscle cramp or Charlie Horse. This is a distinctive type of discomfort caused by the muscle grasping the needles. Patients soon learn to recognize and welcome this sensation. They call it a “good” or positive pain because it soon disappears and is followed by a wonderful feeling of relief no longer tight, you no longer feel it. What has happened is that the needling has caused your abnormal muscle shortening to intensity and then release. It is important that you experience this sensation in order to gain lasting relief.

“Neuropathy”- or- what happens when nerves start to go wrong…

Doctors usually have no difficulty in treating pain caused by injury (a fracture, for example) or inflammation (such as rheumatoid arthritis). But they are perplexed by pain that shows no sign of tissue damage or inflammation, such as headaches, “whiplash”, backache, tennis elbow or frozen shoulder.

Dr. Gunn had introduced “neuropathic pain”, to describe this type of pain. Typically this occurs when nerves malfunction following minor irritation. Nerves and nerve-endings become extremely sensitive and cause innocent, harmless signals to be exaggerated and misperceived as painful ones. (This characteristic is known medically as supersensitivity). The result is pain, even when extensive medical tests show there is “nothing wrong”. Until recently, supersensitivity has received little attention in medical circles.

The Effects of IMS

The effects of IMS are cumulative – needling stimulates a certain amount of healing, until eventually, the condition is healed and the pain disappears. Some patients treated with IMS have remained pain-free for over 20 years.

Frequency of Treatments

Treatments are usually once a week (but can be spread out to two weeks) to allow time between treatments for the body to heal itself. The number of treatments you require will depend on several factors such as the duration and extent of your condition, how much scar tissue there is (usually increased after previous surgery) and how quickly your body can heal, the rate of healing depends on the condition of your nerves (young people usually heal more quickly, although older is not necessarily slower). If the pain is of recent origin, one treatment may be all that is necessary. In published studies of patients with low back pain, the average number of IMS treatments required was 8.2.

Treating Neuropathic Pain

Supersensitivity and muscle shortening cannot be operated on and “cut away”. “Pain killers” and other analgesic pills only masks the pain. The goal of treatment is to release muscle shortening which presses on and irritates the nerve. Supersensitive areas can be desensitized and the persistent pull of shortened muscles released.

If you think IMS could be the right treatment for you, please book in for an assessment.

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A Review of Natural Supplements for Anxiety

[vc_row][vc_column width="1/1"][vc_column_text]By: Dr. Gayle Maguire ND

There are several natural supports for mild to moderate mood disorders, though talk to your medical or naturopathic doctor first as they can interact with pharmaceuticals or other supplements, to sometimes life-threatening extent. The natural supplements with the most research are discussed below.

B Vitamins

B vitamins help in a variety of our physiological processes and I especially like using them for hormone, metabolic and neurotransmitter issues (which constitutes many things in the human body!). A good B complex dose should "calmly energize" a person - not a caffeine-induced, jittery energy, but the feeling of having a really good sleep. Speaking of sleep, while B's are often taken in the morning, they should help regulate the sleep cycles in the body too, so they become doubly helpful for anxiety in this regard.

Magnesium

Magnesium is a relaxant to smooth muscles which can improve the feelings of anxiety or for pre-menstrual tension. Note that magnesium can loosen the bowels, so dosing should be monitored accordingly. Ideally, magnesium is taken in a liquid or powder form for best absorption. There are a few types of magnesium, though recently magnesium glycinate has become a popular form that relates itself specifically to calming effects.

L-theanine & GABA

L-theanine is an extract from green tea that can lower cortisol levels and provide quick, though usually temporary, relief from anxiousness.

GABA is another quick fix for anxious moments, and also tends to be short-lasting. Both L-theanine and GABA can help manage symptoms until the underlying issues are addressed. Low levels of this inhibitory neurotransmitter have been linked to chronic pain, epilepsy and mood disorders, so some do feel the positive of effects of supplementing. Interactions are common with this product, not only with anxiety medications, but potentially others, such as blood pressure prescriptions and it’s important to note that side effects are not well studied.

Herbal Remedies

Plants with calming properties can be helpful in tea or supplement form, though allergies are common, especially to Chamomile. Other common herbs that may induce relaxation are valerian, mint, hops and passionflower. I tend to find herbal medicines in tea too low a dose to help with significant anxiety, or that the person with anxiety needs to be evaluated for hormones, thyroid function, blood sugar issues, or nutritional deficiencies. Herbal medicines for calming are perhaps a better fit for unwinding after a strenuous day or event, whereas anxiety disorders require an in-depth assessment with individualized treatment.

So often, feelings of anxiety are at least partially contributed to by imbalanced hormones, poor blood sugar control/low blood sugar, or nutritional deficiencies due to dietary gaps or digestive disorders.

Be sure to consult a professional if anxiety is an issue for you to ensure you get the help that you need.

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Tips for Your Workspace from a Physiotherapist

[vc_row][vc_column width="1/1"][vc_column_text]By: Ellen Rossiter, PT

If you are someone who does computer work, then it's likely you tend to spend most of your day sitting, be it at your desk, at meetings, or sitting with clients. This also means that you’re likely spending a lot of time on your computer, on the phone, and in positions of reading and writing.

The resulting pain points for most people may include:

Neck/Headaches
Low Back/Hips
Forearms/Wrists/Elbows

Although everyone is different, there is a posture we call Home Base, which is a position that allows most bodies to relax. To bring yourself to Home Base, remember the following:

Sit tall and do not over arch your back
Chin down, back slightly - no chin poking!!
If you are at a computer, should see the top 1/3 of the screen when looking straight ahead
Shoulders down and relaxed (not up near the ears)
Arms hanging at sides, elbows at or lower than 90 degrees
Wrists should be relaxed
Back supported when possible
Sit evenly on both “sit” bones
Hips and knees at 90 degrees
Ensure your feet are supported

Regardless of your posture, there is one thing to keep in mind. “Motion is lotion!” What that means is that you need to move throughout the day.

Movement is the most important thing to remember so:

Shift positions frequently throughout the day
Set a timer to remind you to move if necessary
Crossing your legs in not evil…just don’t stay there all day
Check in with your body and listen for pain points and tight areas that might need attention

Here are a few other things to think about when sitting down to work:

Put books under your laptop if you're working with one to raise it up. Switch to both with and without books occasionally.
Support your lower back with a rolled up towel or small blanket (Tip: Once you get your roll to the perfect size, put an elastic band on either end to hold your roll in place so you’ll always have it ready)
If you don’t have an official work space if you’re working from home, then be sure to switch it up from the table to the kitchen island and anywhere else that might allow your body to not be stuck in one position for too long. You can have some positions that are sitting, and some that are standing.

If you’re experiencing pain that is resulting from your workspace, a session with a Physiotherapist can help you identify some simple changes that you can make that might make all the difference. A custom stretching routine for your specific pain points is something a PT can create to help you enjoy a pain free workday.

Healthy Bones For Life

[vc_row][vc_column width="1/1"][vc_column_text]By: Dr. Fiona Lovely, DC

Have you been told you are at an increased risk for osteoporosis? Maybe you already have osteopenia or you know it runs in the family? Turns out, there are a great many factors involved in healthy bone tissue and there are many avenues for you to help your bones be at their strongest! Here are some tips for staying strong and upright at every age:

Keep inflammation down. Avoid: stress, smoking, sugary foods, alcohol in excess, and soft drinks.
A brisk 30 minute walk 5 days a week is a minimum requirement for bone health (and cardiovascular and brain health too!)
Check your hormones. Imbalance of estrogen:progesterone ratio, DHEA, cortisol, testosterone can all contribute greatly to bone loss.
Check your thyroid. Thyroid disease is a common factor in osteopenia and osteoporosis.
How is your digestion? Reflux, pains, diarrhea/constipation are signs that your digestion could use some work. Drink more water daily (2 litres), lower your stress and eat more nourishing foods like dark green leafy veggies, colourful vegetables and fruits, healthy proteins and healthy fats like fish, nuts and avocados.
Do you take an antacid medication? You may not be able to ionize your calcium for optimal bone health if you do. And you might be setting yourself up for a B12 deficiency as well. Clean up your diet, hydrate well and quit smoking and you aren’t likely to need antacids any longer. Speak to your prescribing physician about alternatives or weaning off after you have done the work.
Hidden infections can rob your bones of their nutrients. Many of us have occult infections like parasites, fungus or bacteria. An example would be a hidden dental abscess - very common! It is possible to test for the markers of these infections so they can be treated.
If you know that you cannot eat wheat without getting symptoms, then you can be sure that you aren’t likely absorbing nutrients well from your food. Especially if you continue to consume grains. This is called malabsorption and can be prevented by eating a nutritious, whole foods diet, staying away from eating grains is important too.
Are you diabetic? You will have a higher risk of bone loss so keep your numbers optimal regarding your blood sugar.
Check your C-reactive protein. Elevated CRP means you have inflammation which may be damaging bone tissues or preventing healthy bones from growing.

There are some supplements to help assure that your body has what it needs to build strong bones.

Calcium from your diet first - dark green veggies, milk, yoghurt and cheese (avoid these if you are dairy sensitive), almonds, canned salmon and canned sardines (BPA-free cans, please.) Aim for 600-1200 mg/day, liquid supplement if necessary
Vitamin D - 5000 IU daily from a liquid source
Vitamin K - 500 ug/daily from butter, chicken, green veggies or a supplement
Vitamin C - 1000 mg/daily from citrus fruits, broccoli, spinach, peppers, tomatoes or a supplement
Magnesium - 300 mg/daily from nuts, seeds, bananas, tuna, salmon, kale or spinach or a supplement
Get your essential fatty acids - fish oil, flax oil or a combo for powerful anti-inflammation properties

Remember, the processes that destroy bone must be removed in order to be well. You cannot just take supplements and pray for healthy bones, you must look at which diet and lifestyle habits you may have that can be hurtful to bones first.

Talk to your AST practitioner about bone healthy habits, hormone and gastrointestinal testing, and whether you would benefit from taking a high quality supplement for bone health.[/vc_column_text][/vc_column][/vc_row]

Tips for Supporting Your Immune System

[vc_row][vc_column width="1/1"][vc_column_text]By Kira Greasley, CHNC

In the world of health, an understanding of the association between your gut health and the immune system is being widely studied. The health of the body depends on the health of the Gastrointestinal Tract, which is a long tube made up of layers of muscle lined by cells and glands embedded in a mucous lining that begins in the mouth and ends in the anus. Basically, everything we consume passes through our body by ingestion and moves along the GI Tract or ‘gut’ through digestion and absorption. Within the gut are many different strands of bacteria, some are good, and some are bad. According to A. Venketeshwer Rao, MSc, PhD, “It’s the predominance of the beneficial bacteria referred to as the probiotic bacteria, such as bifidobacteria and lactic acid bacteria, that ensure good health and prevent diseases of the gut and other organs in the body.” The importance of good gut health is being linked to more and more health issues so it's an important topic to focus your attention on, and one that you have the to power take control of.

The Inside Facts

100 trillion microorganisms live in your intestines! That’s more than 10x’s the number of human cells in your body.
70% of the immune system resides in your gut and is largely controlled by the bacteria that resides there!
Stress and fear can have the ability to suppress your immune system.
The constant repairing and maintaining of a healthy digestive and intestinal system is the foundation for building good health for your whole body, including the immune system.
Your gut is connected to the brain via the Vagus nerve, and so what you eat can directly impact both how you think and feel. What happens in Vagus, definitely does not stay in Vagus on this one!

Things You Can Do To Support that “Gut Feeling”

Kick out those refined sugars and processed foods, they have no nutritional value for all those gut bugs, and sugar suppresses your immune function and helps to feed inflammation.
Eat plenty of organic greens, organic fruits and organic vegetables. The more colourful the food on your plate is, the more vitamins and minerals you are providing to your body.
Get good quality protein! Protein is necessary to build and maintain all components of your immune system. Omega 3 fatty acids found in wild-caught cold water fish are important modulators of inflammation and immune responses in your immune systems.
Stay hydrated. Adding items like organic lemons, fresh mint or organic cucumbers, can assist your body in flushing out toxins.
Keep moving. Movement keeps your immune (lymphatic) system from getting clogged up. Think of movement as your human liquid Drano!
Take time to chill. There are some great meditation apps out there today like Calm, Breethe, and Headspace to name a few. Taking as little as 10 minutes a day to focus on your breathing has been scientifically shown to slow down our stress response and improve system responses such as immunity.
Be sure to get your Z’s. Your body repairs itself at night. Without proper sleep, this process gets hindered, leaving you susceptible to illnesses. Also worth mentioning is the importance of your thoughts on the sleep process. Science shows that your body ruminates while you sleep on what your last thought of the day was, so make it a positive one!

Nutrients to Support a Healthy Immune System

Even if your diet consists of healthy foods, you will likely still need to supplement. Here is a great list of basic supplements to help support your immune system.

A full-spectrum multi-vitamin: (This is your ACES+Zinc) - these are known as your antioxidants and they have the ability to help modulate your immune functions.
Vitamin C: Yes, it is likely found in your multivitamin, but adding a separate Vitamin C gives you that extra boost.
Vitamin D: Helps modulate the immune response and as a bonus it also helps to improve our moods.
Probiotics - They help keep the good bacteria in your gut strong and in charge.
Magnesium - Helps to keep inflammation down, and is known as the anti-stress mineral.

During these difficult times, it is important to do everything possible to keep yourself healthy both physically and mentally so incorporate some of these changes today!

Follow the links to learn more about Kira Greasley, Certified Holistic Nutritional Consultant and her available Nutritional Consulting Packages.

Acupuncture for Insomnia

[vc_row][vc_column width="1/1"][vc_column_text]By: Dr. Vikki Mcguire TCM

What is considered insomnia?

Insomnia is a sleep disorder where an individual has difficulty falling asleep and/or remaining asleep through the night. Upon waking in the night, the person might then have a tough time falling back to sleep. Insomnia can be either acute, which means it’s short-lived and goes away. Acute insomnia might be due to a stressful life event, for example, a student may not be able to sleep the night before an important exam. Chronic insomnia is when a person experiences it a minimum of three nights per week lasting at least three months. In Traditional Chinese Medicine, it could also include sleep that is disrupted by nightmares and dreams.

Most adults need about 7-9 hours of sleep per night and without that people can experience both a physical and mental toll, especially if the insomnia is chronic.

In Traditional Chinese Medicine, insomnia can be a symptom of an underlying health issue. Some causes of sleep disorders include:

Hormonal Imbalances (peri-menopause or menopause)
Digestive Problems
Stress or Anxiety
Sleep Apnea

After a full assessment, a TCM doctor will design a treatment plan to help address your sleep issue. It may include a self-care lifestyle plan, herbal recommendations, nutrition options, acupuncture and cupping treatments.

How can Acupuncture Help with Sleep?

Acupuncture is a treatment where fine needles are placed into certain points in the body that will help to stimulate nerves, muscles, and connective tissues. With regards to sleep directly, acupuncture therapy can help to activate your body's generation of the sleep hormone melatonin and works to lower overall stress and anxiety by relaxing the body, in turn sending you to sleep easier. Working with the flow of energy in the body, acupuncture can help bring back flow to areas of the body that may be obstructed or are experiencing an imbalance. Many people experience an extremely peaceful sleep immediately after an acupuncture session.

If you're having trouble falling asleep, here are a few pieces of low-hanging fruit that you can reach for to see if they make a difference:

Get yourself on a schedule – Going to sleep and waking up at the same time everyday can help your body to establish its' circadian rhythm. This is basically an internal clock that helps tell your body when it’s sleep time, and when it’s wake time.
Meditation – Meditation and mindfulness is a great way to help calm and relax the body to prepare it for rest and rejuvenation. If your worries tend to keep you awake, this can be especially important to help you stay present in the moment. One meditation app that gets rave reviews is The Daily Calm.
Turn off your electronics – A combination of the light emitted from devices and the distractions that come with them can cause people to have a hard time falling asleep. Try to avoid these devices when bedtime is near.
Aromatherapy – Lavender is probably the most popular scent of aromatherapy when it comes to helping the body relax at bedtime, but there are many others that can help too.

If you’re interested in learning more to find out whether acupuncture could be right for you, please book in with Dr. Vikki Mcguire TCM at Active Sports Therapy.

Magnesium – The Benefits, The Sources, and More

[vc_row][vc_column width="1/1"][vc_column_text]By: Active Sports Therapy

Magnesium is a mineral that works very hard within our bodies at the cellular level and is part of over 300 biochemical reactions that occur each day. It plays a role in nerve and muscle function, supports the immune system and heart, assists with bone health, regulates the metabolism of nutrients, and much more.

Magnesium deficiency in North America is extremely common. Health Canada recommends that for adult men the RDA is 400-420 milligrams per day and for adult women it’s 310-320 milligrams per day. These are general numbers across populations, so you may find upon research that other sources include factors such as height or weight in their recommendations.

Magnesium deficiency can be linked to a wide variety of symptoms such as chronic pain, irritability, muscle twitches and cramps, fatigue, irregular heartbeats, depression, restless leg syndrome, insomnia and poor sleep quality, and much more. If you are dealing with a recent injury, it’s a good idea to talk to your chiropractor about supplementing magnesium during recovery.

If you’re looking for food sources of magnesium, here are some great options:

Halibut and Mackeral
Almonds
Bran Cereals
Boiled Spinach
Cashews
Pumpkin Seeds
Cocoa

There are several factors that can impair your ability to pull magnesium from the foods you eat. Here are just a few:

Your diet – drinking soda, carbonated beverages, alcohol, and caffeine can all be related to lowered levels of magnesium
Stress – which can lower your bodies’ ability to use magnesium
Mineral Imbalances – such as excess calcium issues
Vitamin D deficiencies
Digestive conditions that limit absorption

At AST we can provide you with recommendations suited to your needs, as well we have a few types of magnesium supplements available at the clinic.

Ancient Minerals Topical Magnesium – This is magnesium that can be sprayed or rubbed on your body and is easily absorbed by the skin. It is a particularly useful method of supplementation for those who have digestive concerns.

Ancient Minerals Salts – Similar to the topical treatment, this is a relaxing way to get additional magnesium by adding the salt to your bath or foot soaks.

Supplements – Talk to your practitioner about whether a supplement is right for you as we do have supplements available as prescribed in either pill or liquid form.

Health Tips for Men

[vc_row][vc_column width="1/1"][vc_column_text]By: Active Sports Therapy

November is Men’s health awareness month so guys take a read of these tips we’ve compiled and ladies share with the important men in your life. We know that men are often a little slower to address nagging issues and are less likely to visit their doctor on a regular basis. But it’s important for men to pay attention to their body, mind and overall health.

Eat Healthy – This is a given for all people but there are foods that can help boost men’s health in general. Fatty fish, pumpkin seeds, broccoli, berries, and red and orange vegetables are great items to incorporate often as they are directly related to benefits such as decreased risks of prostate cancer and improved brain function. If you’re unsure of what a healthy diet looks like for you, don’t be afraid to consult a nutritionist for help. Taking a cooking class can be a great way to learn something new and to help you prepare these healthy foods in a tasty way.

Get a Move On – Men should be getting at least 150 minutes of moderate aerobic activity per week. This could include a brisk walk, yard work, swimming and other light activities. If you’re aiming to do more vigorous things like running, cycling or playing hockey, then 75 minutes per week can do the trick. It’s also important to throw in strength training 2 or more times per week especially for those larger muscle groups. If you’re having trouble hitting these targets then some small changes can be helpful. Take a walking meeting with a colleague, take the stairs, join in and play with the kids, and park a little further away than normal. It all counts!

Let’s Consider Safety – Whether you are mowing the lawn, going snowmobiling or biking, or helping your buddy move a couch just ensure that you’re practicing everything safely. That means helmets or proper equipment, lifting in a proper way, and checking your surroundings. Safety can stop those preventable injuries that can sometimes end up nagging us for a lifetime.

Stress Management – Stress can take a toll on our physical body and on our mental health, so it’s important for men to find positive ways to deal with their stress. This could be exercise, seeing a therapist to learn new coping techniques, regular massages, developing work-life balance, or talking openly about your problems with trusted friends or family members.

At Age 50 It’s Time to Talk Prostates with Your Doctor – According to Movember’s website, you should talk to your doctor at age 50 about prostate cancer and whether it’s time for you to have a PSA test. If you are of African or Caribbean decent, or have a father or brother with prostate cancer then you should speak to your doctor at age 45. (Movember.com)

Ok men! You’ve got the details now so start incorporating some of these tips into your life today.

Important Natural Remedies to Help with Colds and Flus

[vc_row][vc_column width="1/1"][vc_column_text]By: Dr. Gayle Maguire ND

It’s that time of year again and you might have already faced your first bout of the sniffles or a cough. Here are some great recommendations to try and keep colds and flus at bay or to reduce the severity of symptoms when you do catch a virus.

Dietary Recommendations

Ensuring adequate daily protein intake is critical to boosting your immunity, as your immune cells are built from protein. Dairy, while a good protein source, often contributes to phlegm, so it should be minimized during cold & flu season. Citrus and bananas can be surprising other triggers for phlegm, so a trial reduction at the onset of a cold could be beneficial. Be sure to reduce caffeine and sugar, both heavily suppressing to the immune system.

Vitamin C and Zinc

While many people have learned the value of Vitamin C, it's lesser known how helpful zinc can be for your immune system too. The only caveat is that Zinc should not be taken long term, as it can cause copper deficiency.

Echinacea Root & Astragalus

Echinacea has been well-studied for its ability to boost immune cells, but it is paramount to ensure that your supplement is using the correct, medicinal part of the Echinacea plant: the root! Echinacea is best for reducing the severity and duration of colds, while another plant, Astragalus membranaceus, is better suited between colds to strengthen immunity.

Vitamin D

One of the most exciting vitamin developments in the last 10 years is Vitamin D in its ability to regulate the immune system - boosting those who ne it, or calming an over-active response. This vitamin is best absorbed when taken with food.

Probiotics

The bacteria in our intestines are estimated to account for over half of our immune system, so adding more through probiotic-rich foods or supplementation can reduce the frequency of colds.

Research these options or talk to your healthcare provider about these possibilities and we wish you a healthy winter!