Low energy?  You could be anemic.

Written by: Dr. Fiona Lovely, Chiropractor

Practitioner of Functional Neurology and Functional Medicine at AST

Many women complain of fatigue and low energy.  It has become a hallmark of modern lifestyle.  While there can be many reasons for fatigue, all of them worthy of investigation by your trusted health care provider, anemia is a common problem causing a woman to feel exhausted no matter how much rest she has had.  Anemia is a common cause of weakness, fatigue and shortness of breath.

Anemia is defined by a deficiency of red blood cells or haemoglobin in the blood.  These important elements carry oxygen to all the tissues of the brain and body.  There are different types of anemia but a common one for women in the perimenopausal years (35-55) is iron deficiency anemia.  This means that your red blood cells cannot carry a sufficient amount of oxygen to your brain and body leading to fatigue. 

If you know you have anemia, it’s important to know what type of anemia you have so that you may supplement your diet accordingly.  Your last lab tests will give the clues about what kind of anemia you are experiencing.  For example: you may have a deficiency of B12 or folate (vitamin B9) which can easily be supplemented with a high quality vitamin like we carry in our AST dispensary.  

Iron should be replenished by our diet.  Dark green leafy veggies, lentils, liver, red meat, and fish are good sources.  If you are eating a veggie-forward diet, please be sure to consume foods high in vitamin C with your meals to help with absorption of iron.  Cooking in a cast iron pan will also impart iron into the foods you consume.  

It helps to understand that a woman loses iron monthly with her menstrual bleed, so you must be replenishing this lost iron continuously.  If she has fibroids or endometriosis or short cycles or is bleeding heavily, then this loss of resources can be difficult to keep up with requiring an iron supplement daily.  There are many types of iron supplements, please speak to you practitioner to get the best one for you. 

Want to know more about how to feel better and have more energy?  Please tune into Episode 086 of the Not Your Mother’s Menopause podcast for tactical tools on how to correct anemia.

You can find Dr. Fiona Lovely working at AST Willow Park.

Microbiome: The Inside Facts

Written By: Kira Greasley, B.A, CHNC

Last month we talked about the importance of regular bowel movements and that being constipated or having diarrhea can be a sign that your digestion is off. So lets’ dive in a little further.

Digestion is the process of turning large pieces of food into its component nutrients by mechanical, chemical and microbial digestion. Although each part of digestion is important, we are going to focus specifically on microbial digestion.

Your gut hosts 100 trillion micro organisms which are made up of bacteria, viruses, protozoa, algae, and fungi and we could not exist without them. These microorganisms make up 70% of our immune system and are in constant communication with the brain either directly or through other mechanisms that alter the brain. Your gut has its own nervous system, known in the literature as the enteric nervous system but is generally referred to it as the second brain. We’ve all heard the common expressions “go with your gut” or “I have a gut feeling” and the data is showing there are three major routes on how our gut “talks” to the brain:

  1. The vagus nerve takes what information we put into our gut and distributes it to the brain and visa versa. This vagus nerve has many neutrons or sensors that then distribute that information out to other parts of the body. People, what happens in the vagus does not stay in the vagus on this one!
  2. Microbes make neurotransmitters and hormones that can signal the brain through our nerve networks. For example, did you know that certain bacteria in our gut produce 90-95% of our peripheral serotonin (the happy hormone). Serotonin is responsible for our emotional well being, GI motility, and is a precursor to the production of melatonin that helps us sleep. As such, our thoughts, perception and stress can literally alter the composition of our microbiome.
  3. Influencing the immune system, which interfaces directly with the nervous system throughout our entire body. In this situation, think of your microbes as a security system, are they actively surveilling or are they asleep at the wheel.

To put it all into simple terms, how we “tend to our garden” literally determines how our entire body responds. Balance between the immune system, the hormonal system, and the nervous system begins in, and is critically dependent on a healthy gut. So with all this in mind, what are some simple steps you can do?

  1. Counteract that stress response. The flight or flight stress response is a natural survival mechanism but if it is never turned off, body processes such as digestion, mental well-being, and the storage and expenditure of energy in the body become affected This is one reason for fatigue, depression, and suppressed immunity.
  2. Start looking at the foods you eat as information for your microbes, as they have a major effect, good or bad, on how they flourish. Is that information positive (bright coloured) or negative (bland colour)? Our gut bacteria need complex, fermentable starches to feed on. Hello, fruits and vegetables.
  3. Probiotics are live micro-organisms, which when administered in adequate amounts, provide health benefits for the host such as enhancing mineral absorption, strengthening the immune system and protecting the intestinal wall lining. Food items such as whole milk yogurt, Kefir, raw unpasteurized sauerkraut, true kombucha tea (not sugar drinks) and beet kvass are good options. Adding a multi-strain probiotic to one’s regimen may also improve the diversity of one's gut flora.
  4. Prebiotics are indigestible plant fibres that selectively stimulate the growth of beneficial bacteria in our gut. Their job is to feed the probiotics. Food items such as onions, bananas, garlic, Jerusalem artichokes, miso, legumes and raw natural honey are good food sources.
  5. Expose yourself to a variety of environments including animal/pet exposure, gardens (what a great way to connect and teach your children about food or just to relax), travel if possible to expose yourself to different new gut friends, introduce a different vegetable at each grocery shop. The ways are endless!
  6. Don’t be a clean freak! There is a term called the hygiene hypothesis, which states that a lack of early childhood exposure to bacteria or germs does not give the immune system a chance to develop. Use caution when using antibiotic soaps, antibacterial cleaners, and hand sanitizers. Look for more organic cleaners where possible, your gut bugs will thank you.
  7. Unless necessary, lay off the use of antibiotics as they do not discern between good or bad bugs, they just wipe out the entire colony. With that being said, antibiotics have a time and a place, so please consult your physician.

As we have seen, our microbiota can alter quickly in response to our diet or environment. As such, it is important that we look at how we cultivate it as a life-long way of living and eating and not some short-term fad.

If you are interested in learning more or improving your microbiome from a nutritional perspective book a consultation with Kira Greasley today. Kira works at AST Willow Park and is currently taking new patients.

The Importance of Regular Bowel Movements

Written By: Kira Greasley, BA, CHNC

Let’s be honest, talking about our bowel movements can be uncomfortable, but how often you poop and what your poop looks like can be a strong indicator of your health. Changes in colour, shape and texture can reveal signs of infection, digestive issues and more.

In Holistic circles, your ideal bowel frequency is 1-3 bowel movements per day. Yes, that is per day folks, it is not Ok, to not poop! The optimum food transit time is 18-24 hours, but it can be a lot less (as long as 72 hours), depending on one's nutrition and other factors. Your stool should be a healthy brownish colour with consistency being described as “foot-long floaters”. This is where stool is passed as a formed mass which floats about midway into the bowl. Visit https:// www.continence.org.au/bristol- stool-chart for a complete visual.

Constipation refers to bowel movements which are infrequent or difficult to pass. The stool is often hard and dry. Some contributing factors include insufficient good fibre in the diet, poor quality fat, refined foods, insufficient levels of HCL and digestive enzymes (which leads to lacking the proper nutrients to help the motility of your digestive tract), lack of exercise and dehydration. Other symptoms may include abdominal pain, bloating, nausea, loss of appetite, headache, lower back pain, rectal discomfort and general malaise. As the stool becomes hardened, increased toxins formed by microbes have more time to be absorbed into the blood contributing to dysbiosis (an overgrowth of bad bacteria) and inflammation.

Diarrhea is the frequent passage of watery stools. With an increase in gut motility, there is insufficient time for water in the intestinal tract to be reabsorbed into the body, resulting in the liquified stool. Often diarrhea is an isolated incident caused by a temporary problem. Chronic diarrhea is a more complex situation and should be evaluated by your doctor. Some contributing factors include the use of antibiotics and NSAIDs, food allergies, overuse of sugar and sweeteners, deficiency of HCL, overuse of antacids, contaminated water and stress. Your Gastrointestinal (GI) system is sensitive to hormones including adrenalin, the hormone released when one is excited, fearful, or anxious. Separate from the central nervous system, the gut’s nervous system regulates the processes of digesting foods and eliminating solid waste.

The health of your GI tract impacts the health of the rest of your body. If any part of the GI system is compromised, through inadequate diet or from a digestive disorder, vital nutrient deficiencies occur, and toxins are easily absorbed.

As you will learn in next month's blog, 70% of your immune system resides in your gut, so remember, what YOU put on your fork ultimately decides whether YOU are on a path to dis-ease or health.

Book in with Kira Greasley to learn how healthy dietary choices can change your life.

Kira Greasley works at AST Willow Park and is currently taking new patients.

Dry Needling

Written By: Rachel Grant, MScPT, B.Kin.

What is dry needling?

Dry needling is using a thin filiform needle inserted through the skin into areas of the muscle. Your therapist may use the needle to help with the management of muscular pain, trigger points and movement
impairments. Dry needling helps to

dissipate inflammatory chemicals, the same ones which can lead to persistent pain. Additionally dry needling helps to release trigger points so your muscle can perform optimally and provides a neurological reset to help with your pain and also muscle function.

What is a trigger point?

A trigger point is a hyperirritable spot in skeletal muscle that is often sensitive to pressure or touch and can feel like a taut band. What you can feel with a trigger point is local or referred pain (pain felt elsewhere away from the initial injury), or even numbness.

Dry Needling Techniques:

There are different techniques used by our practitioners at AST. These can include dynamic dry needling where the therapist will manipulate the needle to get a desired response. These include “pistoning,” “rolling”, or using an electrical machine. When your therapist uses these techniques you may feel a twitch within the muscle being treated followed by a deep ache. This subsides shortly after. Additionally, static techniques can also be used with the dry needle. This is where the needle will not move but stay in the muscle for a certain period of time.

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What injuries or conditions are suitable for dry needling? This list is not extensive.

●  Back or neck pain

●  Elbow tendonitis - also commonly known as tennis or golfer’s elbow

●  Headaches and migraines

●  Shin splints

●  Shoulder injuries

●  TMJ and jaw disorders

●  Whiplash disorders

●  Patellofemoral pain

Dry needling is usually just one component in a larger pain management program. It may be accompanied by exercise, soft tissue and hands-on manual therapy, and modalities such as heat or ice. Discuss with your practitioner if dry needling would be beneficial for you! If you are new to the clinic please give us a call to book in with a member of our team today.

*The content contained in this blog is provided for general information purposes only. The content is general suggestions and not intended to replace the services of a trained physician, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment.

Do you have a love-hate relationship with running?

How I went from hating running to loving it, and gaining speed on my younger self.  

Written by: Sarah Kuindersma, MATm, PTS

If this title drew you in, you must be runner, a former runner, or someone who loves the idea of running but has found it hard to get into a flow and enjoy it. 

I’m here to sympathize and help you get to running. 

Hi, my name is Sarah Kuindersma. I’m the Muscle Activation Technique Specialist at A.S.T. Back in the day, I ran cross country in high school and later transitioned into triathlons at university. I used to love running until I was riddled with injuries and had to stop. Stopping was difficult for me, but eventually, I found new hobbies. Then March of 2020 happened, and most of our hobbies were suspended and many of us turned to running, as did I. I remember starting slow, 1 minute of running followed by 1 minute of walking. It felt terrible. My run felt heavy, I couldn’t get my breathing under control and most concerning my knee pain from university was rearing its ugly head again. 

At this time, I had 2 choices, I could have just shrug and say, oh well running isn’t really a passion of mine anyways or use this time to figure out why running was posing such challenges for me. It wasn’t long until I realized I had multiple strength imbalances and mobility issues placing strain on my knee. I also learnt I had a low resilience to running and poor running mechanics. 

Where do you go from here? 

You would think, someone like myself, educated in muscle imbalances, personal training and a former triathlete should know these answers, but finding a place to start just felt daunting 

So, where do you start?

You, you start with you. How are you currently moving? Or rather not moving? It’s important to take an honest look at your starting point of mobility, strength, and fitness. 

I started with a movement screen. https://www.youtube.com/watch?v=CApP_PyjUog I did not have a passing mark. There’s no judgement on that, it’s just a starting point. And this is why we use this as a gage to see if you’re ready to run or not. First, I needed to work on my mobility and strength. 

After 6 weeks, I checked back in with the return to run screen, although not perfect I did get a passing mark which gave me the green light to start adding small amounts of running. I started with 2 x 30 second runs focusing on run mechanics, and waited 2 days to ensure there was no knee pain that followed suit. We were in the clear, over the next few months I continued with my strength and mobility work while slowly adding more volume and less rest during my runs. 

Soon I started craving running, which I never thought I would. I craved it because it felt great. My run mechanics were improving, my fitness was improving and my knee pain was non-existent. We are going to fast-forward the time line here. As I mentioned before I took my progression really slow, but then June of 2022 rolled around and a friend invited me to do WASA with her. It’s a sprint triathlon close to Cranbrook BC. I hemmed and hawed, wasn’t sure I wanted to get back into triathlons but decided why not. Thanks to Facebook memories, I was reminded I had done that exact race, on the same day exactly 10 years ago with a finishing time of 1hr 26mins. The crazy part was I finished WASA in 2022 with a time of 1 hr 26 mins. 10 years apart, same course, same time, but this time around I wasn’t burnt out, I didn’t have injuries, and I was excited to train for my next event. 

This long-winded story inspired me to pursue getting my running coach's license and put together a program for anyone wanting to love running again. I’m excited to tell you we have this program ready for you starting January 1st, 2023! The goal of the program is to run for life without pain, learn the proper running mechanics and find the ease of efficient running. 

Foot pain and the Tarsal Tunnel

Written by: Dr. Evan Steinke, B.Sc, DC


Your foot and ankle are hosts to a considerable number of arteries, tendons, and nerves. These structures have weaved in and around bones with very limited space. In the case of Tarsal Tunnel Syndrome (TTS) they pass through a rather small tunnel where they have the potential to be compressed. As a result, patients may suffer from pain at and below the point of compression. This leads to the characterized pain along the inner ankle and sole of the foot possibly with numbness or tingling. In some cases, it may feel like a burning sensation and be
accompanied by weakness of the foot muscles.

The tarsal tunnel itself is comprised of two main structures, the base and the roof. The base of the tunnel is created by a concave in the bones of the feet with one peak being the ankle and the other being the innermost part of the heel. The second structure is a fibrous connective tissue running between the two peaks essentially acting as a roof and creating the tunnel. The tunnel is filled by three tendons, an artery and vein, and the tibial nerve. Due to the high number of structures running through a closed, narrow space any amount of swelling or inflammation can lead to compression of the tibial nerve. It is this compression that causes the symptoms of
TTS such as the pain and tingling sensation.


Treatment is based on trying to relieve pressure on the tibial nerve as it enters and passes through the tarsal tunnel. This often includes trying to reduce swelling and inflammation of surrounding tissue or injuries, especially to any tendons that directly pass through the tunnel itself. This may include icing or resting protocols or over-the-counter anti-inflammatories. Adjustments to the base of the tunnel may be performed if there are any bony malalignments. Additionally, soft tissue massage or ART/MRT may be applied to tight muscles to try and alleviate pressure from the nerve.

If you are interested in a more in-depth explanation of the lower leg and ankle you can learn more in an upcoming webinar hosted by Dr. Evan Steinke on December 15 at 7:00 PM. Sign up here.

If you are looking to book a personal assessment to get to the source of your hip pain book in at either AST location. Our many expert practitioners will assist you in your journey toward better hip mobility. If you are looking to book in with Dr. Evan Steinke, he works at AST Westman.

*The content contained in this blog is provided for general information purposes only. The above content is general suggestions and not intended to replace the services of a trained physician, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment. 

Knee Injuries & Skiing

Written By: Rachel Grant, MScPT, B.Kin,

It’s that time of year again and whether it's your first time clipping into your bindings or you are a seasoned skier, prevention of knee injuries should be at the top of your mind.

The knee joint is composed of bones, cartilage, ligaments and tendons. The most common knee injuries related to skiing include damage to the ligaments; a ligament is a short band of tough fibrous tissue that connects bone to bone. Meniscus or cartilage injuries within the knee itself are the second most most common injuries. The four primary ligaments in your knee hold the bones together to help stabilize your knee. The knee can become easily injured because it relies heavily on the ligaments, meniscus, cartilage and the surrounding musculature for stability.

Skiing is a sport that tests the ligaments and supporting structures in the knee through quick changes of direction and constant muscle contraction to maneuver down snow or ice. Strength training and targeting every muscle group of the lower limb is one way to set yourself up for a successful ski season!

Below are some examples of each lower limb area to focus on, along with an exercise example:

Hamstrings:

-Bridges, single leg bridges, Nordic curls

Quads:

-a combo of closed chain exercises where both legs are on the ground such as squats, along with open chain exercises like controlled step downs and lunges.

Hip Strengthening for Gluteus Medius and Maximus:

-Clamshells, side lying hip abduction, single leg squats

Other Important Knee Injury Prevention Tips:

-Learn proper technique with a professional if you are new to the sport

-Choose suitable runs (green, blue, black) comparable to your ability level.

-Ensure you have properly fitted equipment. Including ski's bindings, and poles. Most importantly, check your bindings are fitted to the boot you will be wearing. Non-release of bindings has been reported to be a contributor of skiing injuries in youths and adults. Release bindings which can be adjusted to a skiers ability and weight can help to prevent knee injuries.

-Lastly, add dynamic stretching to your ski routine. Warm up and general movement with short hold stretching (10-15 seconds) pre-skiing, such as when you are gearing up in the parking lot gets your muscles ready for the day. Finishing the day are-ski with static stretching will prevent possible injuries the following day.

Sadly, despite our best efforts, injuries may still happen. If you experience an injury skiing or maybe you want to ensure you are strong leading into the ski season, our team at Active Sports Therapy can design a treatment program for your specific goals today! Call the office at 403-278-1405 today to book in with our team of experts.

*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.

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Could your hip pain be caused by FAI?

Written by: Dr. Evan Steinke, B.Sc, DC

Hip pain is a common symptom that can come from a wide array of conditions. Femoroacetabular impingement (FAI) is one such condition that is characterized by limited motion of the hip and pain over and around the hip and groin region. To best understand this condition it is helpful to first examine the hip in a normal state.

The hip joint is a ball and socket joint that joins your pelvis and leg located along the groin. It is the joining of the upper leg bone, the femur, into the socket of the pelvis called the acetabulum. Hence the name, femoroacetabular joint, is really just the amalgamation of the femur (femoro) and the acetabulum (acetabular). This ball and socket joint provides a huge amount of mobility and is why we are afforded a such great range of motion in our legs. Muscles such as the glutes work to move our leg backwards, while muscles such as our quadriceps work to bring our legs forward.

In the case of impingement, we no longer have full motion of this ball and socket joint because of boney restrictions forming around the joint itself. As the bone growth begins to further encapsulate the joint it can no longer move as freely. If the bone growth is located on the femur it develops a raised lip near the joint. This is termed a ‘cam’ impingement. When the joint is moved this raised lip will now contact the opposing socket sooner than before, resulting in restricted movement and may also elicit pain. The opposite is also possible, boney growth of the socket can result in a ‘pincer’ that extends towards the femur. As the femur tries to move it will now collide with this new extended piece of bone again causing a restriction of motion and possibly pain.

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Removing the bony growth would require surgery, however, conservative care methods can help manage symptoms and progression. Practitioners can utilize various techniques to help maintain joint health, preserve remaining joint mobility, adjust biomechanics, and improve ergonomics.

If you are interested in a more in-depth explanation of the hip joint you learn more in a webinar hosted by Dr. Evan Steinke HERE.

If you are looking to book a personal assessment to get to the source of your hip pain book in at either AST location. Our many expert practitioners will assist you in your journey toward better hip mobility. If you are looking to book in with Dr. Evan Steinke, he works at AST Westman.

*The content contained in this blog is provided for general information purposes only. They content is general suggestions and not intended to replace the services of a trained physician, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment. 

The Benefits of Turmeric.

Written By: Kira Greasley, B.A., CHNC.

With summer behind us and, temperatures cooling, my thoughts always drift to those foods that bring warmth.

Turmeric, a relative to ginger, comes from the large, deep-yellow underground stem of the plant Curcuma domestica. This intense yellow-orange coloured root is a deeply warming spice that has powerful antioxidant and anti-inflammatory properties. The active constituent in turmeric is curcumin which has been shown to decrease pain and inflammation in the pancreas, stimulate the production of insulin and reduce blood sugar levels, which helps reduce the risk of onset diabetes. Curcumin also protects the kidneys from the damage caused by drugs, chemicals, heavy metals, diabetes and kidney surgery. If that wasn’t already enough, turmeric is also known to inhibit platelet aggregation, which can reduce the risk of blood clots, a major risk factor for heart attacks and strokes.

Turmeric can be often hard to grind yourself, so most often, I buy my turmeric already ground. If you do the same, make sure you buy small amounts of good-quality powder and use it up before you buy more.

If you are curious and looking for ways to add turmeric to your diet book a consultation with Kira Greasley, B.A., CHNC to learn more.

**If you are on any medications, please consult your MD or ND before introducing turmeric into your diet.

Could You Have a Predisposition to Getting a Concussion?

Written By: Dr. Fiona Lovely, DC

What if I told you that there was a way to predict whether you might be more likely to have symptoms when you hit your head than the person sitting next to you?  It’s true.  If we were to line up 10 people at random and ask them a few questions, we could determine who was more likely to have a concussion.  Intrigued?  Read on…..

Things which can predict your likelihood to have a concussion:

1.  Playing recreational sports.  You are likely to injure yourself at some point when you engage in sporting activities.  And you will have a higher chance of having a concussion than someone who doesn’t play contact sports.  Make the decision to play with a full understanding of the risks and a plan for how you will manage injury when it does happen.  Get a baseline brain test at the start of each season so should an injury occur, you have a professional to help already cued up.

2.  Inflammation.  This is a very common problem fed by the human condition.  Stress.  Poor nutrition - the typical sugary, high-carb, processed food diet is a common cause of inflammation.  Toxic relationships.  Money concerns.  Work you dislike.  Health challenges like diabetes, high blood pressure, and food allergies (many of these are caused by inflammation.)  These things all fuel inflammation in the body.  Inflammation excites the brain tissues which support function.   This overstimulation of the brain tissues makes you far more likely to have symptoms if you bump your head!

3.  Gender. It is well documented that girls playing the same sports as boys their age are more likely to have a concussion that produces symptoms.  The female body is diverse anatomically and the muscles of the neck are less protective in the case of head injury than those of their male counterparts.  Additionally,  a head injury sustained during the second half of the menstrual cycle can cause a crash of high progesterone levels which can make symptoms of a concussion feel much, much worse.  Females are also prone to physical damage to the pituitary gland during a TBI event causing hormonal imbalances which can last a lifetime.  

4.  Brain function imbalance.  This can be from birth as the birth process is meant to toggle a number of primitive reflexes that are necessary for our early development.  With the rise of C-section births, this critical process can get missed.  When the brain develops without these switches activated, imbalances can occur.  Previous concussions, chemical exposures, poor nutrition, and other things can cause a functional brain imbalance which can make you more likely to suffer a concussion.  Your Chiropractic Neurologist can help correct these imbalances of the nervous system.

Knowledge is power.  If you or your child are going to play contact sports, please be conscious of the risks.  Prepare yourself ahead of time and have a plan should you have a traumatic brain injury (concussion).  Look at the list above and see what you can do to moderate the risk by making some diet and lifestyle changes.  Get a brain assessment before you begin to play to correct the functional concerns (lowering your risk for concussion). 

If you would like to book an appointment with Dr. Fiona Lovely DC, please contact Active Sports Therapy 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.