Osteoporosis is a common disease in which 1.5 million Canadians, 40 years or older share. This degenerative disease is characterized by low bone mass and loss of bone tissue making an individual more susceptible to osteoporotic fractures. There is not a doubt that it earned its name the “Silent Thief” because bone loss occurs without anyone realizing it.

Osteoporosis Facts at a Glance

• Women are 4 times more likely than men to develop osteoporosis.
• Osteoporotic fractures are more common than breast cancer, heart attacks, and strokes combined.
• More than 80 percent of all fractures in those over the age of 50 are osteoporotic fractures.
• In Canada there are 30,000 hip fractures annually of which 70 to 90 percent are cause by osteoporosis.
• One in three hip fracture patients re-fracture with one year.
• Osteoporosis hip fracture patients take up more hospital beds than those with diabetes, stroke, or heart attacks.
• In 2010, the annual (Canadian) health care costs of treating osteoporosis and osteoporotic fractures was over $2.3 billion. That cost was $3.9 billion if long-term facility care costs are included.

What really is most disturbing is the reduced quality of life for those with osteoporosis. Osteoporosis can result in disfigurement, lowered self-esteem, reduction or loss of mobility, and decreased independence.

Exercise and Supplements

There is not a doubt that exercise is critical in not just staying healthy, but in helping to prevent osteoporosis. Exercises geared at increasing muscle strength combined with weight-bearing aerobic physical activity, helps to prevent bone loss as we age. Health care professionals all have different opinions on how much exercise is recommended but many appear to agree on 30 minutes of both aerobic and strengthening exercises two to three times a week.

The use of calcium, magnesium, vitamin K, and vitamin D supplements is important because many people are not getting what they need from their food; and of course vitamin D is not in many foods. Calcium alone is not good enough to help keep bones healthy because without cofactors such as magnesium, vitamin K and vitamin D, calcium does not get to where it needs to. Supplementation is not the panacea for strong bones – eating a healthy diet and exercising is.

Foods to Help Prevent Osteoporosis

Vitamin K

Vitamin K is probably best known for its role in the blood clotting process; blood clots are necessary to stop bleeding when our skin gets punctured. It is also plays a very important role in bone health.

Excellent food sources of vitamin K include: kale, spinach, mustard greens, collard greens, beet greens, Swiss chard, turnip greens, parsley, broccoli, brussels sprouts, romaine lettuce, asparagus, basil, cabbage, bok choy, celery, kiwi fruit, leeks, cilantro, sage, green beans, cauliflower, cucumber, tomatoes, oregano and black pepper.

Very good food sources of vitamin K are in green peas, blueberries, grapes, carrots, summer squash, cloves and chili peppers.

Good food sources of vitamin K include: soybeans, avocado, raspberries, winter squash, pears, cranberries, miso, bell peppers, plums, cantaloupe, and eggplant.

Vitamin D

Vitamin D deficiency can lead to softening or malformation of bone. In children, this condition is called rickets. In adults, it is called osteomalacia.

The relationship between vitamin D and bone metabolism is somewhat complicated. As a hormone, vitamin D acts to increase calcium in the blood stream. It manages this by increasing the body’s ability to absorb calcium from foods and by reducing the calcium you lose in your urine. However, it also pulls calcium from the bone to support your blood levels; this is why it is really important to get lots of vitamin D into you every day.

Salmon is an excellent source of vitamin D. Sardines and cow’s milk is a very good source of this nutrient and tuna, eggs, and mushrooms are a good source of vitamin D.

The best way to get your vitamin D is from the sunlight. Human skin cells make vitamin D from sunlight, but here in Canada this is a small window of opportunity ( June and July mostly) to get vitamin D so getting this vitamin from food sources or supplements is really important.

Calcium

At any given time, about 99 percent of the calcium our body holds is in the bones and teeth. Calcium plays a critical role in maintaining structural integrity of our skeleton.

Excellent food sources of calcium include: spinach, collard greens, beet greens, tofu, turnip greens, mustard greens, and bok choy.

Very good sources of calcium are found in: yogurt, swiss chard, kale, and cinnamon.

Good sources of calcium include: sesame seeds, sardines, cheese, cow’s milk, cabbage, broccoli, brussels sprouts, green beans, oranges, summer squash, fennel, parsley, asparagus, celery, cumin, basil, garlic, oregano, leeks, romaine lettuce, cloves, and black pepper.

Magnesium

Magnesium is a key mineral in human metabolism. 50 to 60 percent of magnesium in our body is stored in the bones.

Excellent sources of magnesium can be found in: spinach, swiss chard, and beet greens.

Very good sources include: pumpkin seeds, summer squash, and turnip greens.

There are many good sources of magnesium and these include: soybeans, sesame seeds, black beans, quinoa, cashews, sunflowers seeds, navy beans, tempeh, buckwheat, pinto beans, brown rice, barley, lima beans, millet, kidney beans, oats, tofu, almonds, rye, wheat, tuna, flaxseeds, beets, broccoli, cabbage, kale, asparagus, tomatoes, cantaloupe, strawberries, watermelon, fennel, leeks, cucumber, basil, celery, bell peppers, and much more.

If you have osteoporosis, our chiropractor and physiotherapists can help.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help assess you and recommend an appropriate strengthening program. We have clinics located in Richmond Hill and Newmarket, call 905-918-0419 or 905-235-2620 for more information.

Sources:

What is the impact of osteoporosis in Canada and what are Canadians doing to maintain healthy bones? (2010, November 30). Retrieved March 7, 2016, from http://www.phac-aspc.gc.ca/cd-mc/osteoporosis-osteoporose/

The World's Healthiest Foods. (n.d.). Retrieved March 07, 2016, from http://www.whfoods.com/

Omega-3 is in a group of essential fatty acids that you’ve probably heard of before; they are one of the mainstays of the nutrition industry, with a market value of roughly $1.6 billion industry wide.  And you’ve probably also heard that they’re good for you, with a wide range of health benefits, including being good for your heart, good for your brain, and that they help reduce inflammation in the body. Interestingly, many people remain unaware of the health benefits that Omega-3 has to offer when it comes to bone health. If you needed yet another reason for adding foods rich in omega-3 into your diet, get ready to add improved bone health to your list.

Our bodies cannot manufacture Omega-3 and as such it is vitally important to our health that our diets contain food sources with enough Omega-3 in them. In fact, diets deficient in Omega-3 fatty acids have been linked to a wide range of serious health issues relating to the brain, nerves, eyes, and the immune system. But did you know that being deficient in Omega-3 fatty acids could also lead to poor bone health?

Just like our skin or muscle tissue, bone is a living tissue. The body is always undergoing a constant process of making new bone matter and removing old bone matter. However, during early childhood and adolescence, the body produces new bone matter at a much faster rate than it removes old bone matter, leading to our bones becoming denser during this time period. By about age 30, our bones reach their peak density. This is important because the amount of bone mass you have in your early 30s helps determine your risk of developing osteoporosis later in life.  During these formative years, it has been demonstrated that Omega-3 is positively associated with increased bone mineral density, meaning that people with higher concentrations of Omega-3 fatty acids in their blood build stronger bones during the body’s peak years for bone density formation, setting the stage for better bone health later on in life.

In fact, recent studies have begun to demonstrate how low levels of Omega-3 fatty acids in the blood stream may lead to the increased risk of bone fractures in older people, notably with hip fractures in postmenopausal women. With broken hips being one of the most common fracture-related injuries associated with osteoporosis, affecting one out of every 2 women above age 50, this is an significant finding for women. And while it’s important that everyone gets Omega-3 in their diet on a daily basis to help promote healthy bones, for women in their menopausal years it isn’t just important, it is crucial. When women go through menopause, they experience a rapid reduction in bone mineral density. Higher omega-3 fatty acid concentrations are thought to improve bone mineral density, and recent studies have begun to show just how true this idea is.

So now that you know that Omega-3 is good for your body, playing a vital role in maintaining healthy bones, what foods should you start trying to work into your diet? Foods such as fatty fish (i.e., salmon, herring, mackerel) along with plant foods such as walnuts, flax, wild rice, and certain omega-enriched dairy products are all good examples of food high in Omega-3s that you can add into your diet to help support your bone health.  While some risk factors for osteoporosis can’t be changed, such as gender or ethnicity, diet is one thing that can be controlled. By eating a diet rich in calcium and Omega-3, and getting plenty of physical exercise and vitamin D, people may be able to build strong bones that can last a lifetime.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help you come up with a personalized plan to ensure the long term health of your bones, skeletal system and over all well-being. Our walk-in clinic in conveniently located at 10144 Yonge Street, just north of Major MacKenzie Drive in the heart of Richmond Hill. Visit Chiro-Med online or call 905-918-0419 for more information.

Vertigo is a condition in which you feel dizzy or off-balance, as if you or your surroundings are swaying, spinning or moving. This can be a temporary or long term condition that affects men and women of all ages but is most common among the elderly.

Causes of Vertigo

The vestibular system (a tiny grid of fluid-filled sacs and tubes) is an organ in our ears. There are two identical vestibular systems located in each ear. As we move around the liquid in the tubes also moves and our nerve cells read the levels. This information is transmitted to the brain which calculates which way is down and what should be horizontal.

Balance problems originate in the vestibular system so those who are afflicted with frequent vertigo are said to have vestibular disorder.  Balance problems may be associated with the loss of hearing or ringing in the ears. Changes in our brain may trigger vertigo as well.

Major causes of vertigo include:

• Benign paroxysmal positional vertigo: This can be triggered by moving your head into a certain position or a simple movement of the head. BPPV is the most common form of vertigo.
• Calcium deposits in the ear canal can become dislodged causing vertigo.
• Head trauma: Those who have experienced a massive hit to the head can experience damage to the inner ear which can trigger vertigo.
• Labyrinthitis: Bacterial infections in the middle ear that are left untreated can also cause vertigo and possibly even hearing loss.

Some antibiotics have been known to damage the vestibular system due to high doses or with prolonged use. Acetylsalicylic acid, caffeine, alcohol, sedatives, and tranquilizers can cause temporary dizziness but generally do not cause permanent damage.

Vertigo Symptoms

Vertigo is the main symptom of a balance disorder. If you close your eyes and feel as though you are falling or you are spinning then this is vertigo. Severe vertigo can impede your ability to walk and make you feel nauseous.

The vestibular system is linked to the brain's movement centre and to the eyes, and when there are problems with this system then vision can be affected. In addition, there may be aching muscles in the neck and back.

Other symptoms people experience during episodes of vertigo include memory problems or struggling to read. Often people find vertigo tiring, so much so they have to rest. Symptoms can last from a few moments to hours.

The symptoms of bacterial labyrinthitis are typically an ear infection followed by a significant loss of hearing and extreme vertigo which can last for weeks.

Dealing with or Avoiding Vertigo Triggers

There is plenty a person can do to help themselves if they are prone to experiencing vertigo. Avoiding alcohol, cigarettes, fried foods and excessive salt can trigger vertigo.

Vitamin B6 and ginkgo biloba may help in reducing vertigo. If an individual has a blood sugar imbalance then chromium may help ease the effects of vertigo. Also, getting lots of exercise, meditation, and sufficient sleep all go a long way to treating vertigo.

Also, a chiropractor can develop an appropriate program specifically tailored for you to help treat vertigo.

Vertigo and Chiropractic Care

If you suffer with vertigo and are searching for help then consider chiropractic care. Even if you’ve not experienced any neck or head trauma then the symptoms you’re experiencing may be the result of an upper cervical joint dysfunction.

This form of treatment is not for everyone who has vertigo; some individuals may not respond well to this but a chiropractor is the best person to determine this.  There are some exercises that just may work but again, a chiropractor can determine this.

Treating BPPV

Treatment of benign paroxysmal positional vertigo dizziness is simple, but must be done in a precise manner, determined by which canal is filled with debris. Careful testing is done first to determine how much debris and where it lays. Once treatment is completed there may be some level of discomfort and it is generally recommended that patients do not drive themselves home.

If you are experiencing persistent vertigo it’s best not to take chances. Call Chiro-Med Rehab Centre.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help you come up with a personalized plan to ensure the stretches and exercises will benefit the health of your head, spine and extremities. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Healthy aging happens only through a healthy lifestyle. Many people are on a quest through life trying to discover the latest lotions, supplement pills, and other methods to thwart off life’s aging process. Make no mistake, we all are going to age, there is no fighting it; however, there is a way to ensure you age well and stay relatively healthy. It’s somewhat simple; you just need to take good care of yourself.

Health Canada defines healthy aging as “a lifelong process of optimizing opportunities for improving and preserving health and physical, social and mental wellness, independence, quality of life and enhancing successful life-course transitions” (Health Canada, 2002). This definition, although lengthy, is vague; however this is something that cannot be adequately defined in one or two sentences.

The importance of a proactive and preventative approach to our health in unequivocal. Being proactive can begin at pretty much any age but the earlier in life you take care of your body, mind and soul, the easier healthy aging will be. Far too many young adults feel they are invincible (and let’s face it even us more mature individuals still feel that way at times). Our food choices, how we choose to dress outdoors, our career choices, and our lifestyle choices all add up in a way that can add or take away years from us.

Prevention By Building Your Immune System

Preventing illness, disease and injury tops the list when we think about how to age healthy. There is continuous debate on vaccinations and yet nowhere in this debate is the immune system mentioned. It is mission critical to do everything in our power to build and maintain a great immune system. Avoiding sugars, high fructose corn syrup, and other additives that have detrimental effects on us is really important. Sugar can suppress the immune system and impair your defenses against infectious disease. It can also upset how minerals are absorbed into our system causing deficiencies; and sugar interferes with absorption of calcium and magnesium. Sugar can cause tooth decay, periodontal disease and premature aging.

If you think switching to aspartame or any other synthetically-produced sweetener is better, please do your research on these. Many studies show these can be equally as bad or worse for our health.
Avoiding (or limiting) lifestyle choices that can have detrimental effects on your body is essential. These include smoking cigarettes, drinking too much alcohol, illegal drug use and abusing pharmaceutical drugs. Abusing pharmaceutical drugs has become a huge problem in society, one that some studies seem to indicate is worse than illegal drugs and alcohol combined.

A great immune system includes lots of vegetables (especially cruciferous choices), drinking lots of water daily, drinking healthy tea choices, limiting coffee, fresh air, maintaining a healthy pH balanced body, and making sure your body gets all the vitamins, minerals, fats, protein, and other nutrients it needs.

Your immune system also benefits when you get adequate sleep. Too many of us are running on empty because we’re not getting proper sleep and there is not a doubt that healthy aging includes sleeping at regular times.
The Internet has some amazing resources out there on how to boost your immune system but it also can be quite overwhelming. Getting help from a professional may be your best choice.

Exercise

Yes, we have heard this one at least a thousand times; exercising is mission critical to maintaining good health. There is an old saying, “use it or lose it” and this is applicable to our body. If you do not exercise on a regular basis then over time your muscles will become weak and flabby; your heart and lungs will develop some struggles to the point walking up a flight of stairs becomes a challenge; and your joints will become stiff and more susceptible to injury.

Exercising helps us to age healthy. Our bodies are meant to move, and sadly far too many of us are not nearly as active as we should be. Getting regular exercise helps reduce the risks of high blood pressure, diabetes, heart disease and cancer. With increased blood flow comes better looking skin and it slows the aging process.

Optimizing Mental Health

Sadly, there are so many individuals who have suffered a horrific event in their life that has caused them severe emotional harm. Keeping your mind healthy is just as important as keeping your body healthy. Our minds are very powerful and they make or break how we handle various situations throughout the day. Anyone who has unresolved issues will struggle in interactions with others and it will interfere with healthy aging. It is really important to resolve pain and move forward. Letting go of the small stuff is just as important too.

Keeping your brain healthy by doing ‘exercises’ is really important to healthy aging. There is not a doubt that reading, doing crossword puzzles, learning something new on a regular basis all helps to maintain memory ability and happiness. Oh sure you can drink all the rosemary or gingko biloba teas you want to help improve memory but, like our muscles and joints, you need to use the brain or you may lose it.

Love Life

Negativity brings us down; always try to find the positive even in a bad situation. This is not easy but we really need to fill each day with positivity and love. Any negative emotions will drain us and age us. Have healthy relationships with others and get involved in activities that give meaning and excitement to your life. Visit friends, volunteer and surround yourself with people who make you feel happy and you’ll notice a difference in how you look and feel.

Laugh – lots! Laughing releases all those feel good endorphins and makes you look and feel fabulous.

Re-prioritize things in your life so that you can go to sleep at night feeling at peace with yourself. This is easier said than done, but the more at peace with life you are, the healthier you’ll age.

Regular Check Ups

Eating a very healthy diet is critical to not just your overall health but to the health of your teeth as well. We are very complex and having healthy teeth and eyesight is also critical in order to age healthy. Having regular eye and dental check ups are just as important as a seeing your doctor for a regular examination.

Last but not least by any means, having regular check ups with your chiropractor is something to seriously consider in your plan for healthy aging. Many people never think of a chiropractor until a problem arises yet there are many things that a chiropractor can do to help you prevent unhealthy aging.

To find out how a chiropractic check up can help you on your journey to healthy aging give Chiro-Med Rehab Centre a call.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help you come up with a personalized plan to ensure the stretches and exercises will benefit the health of your spine. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Sinus pain (sinusitis) and pressure can lead to headaches that can have a huge impact on your quality of life. For some individuals, the pain can be so severe it is crippling. If you suffer from sinus pain and pressure, or sinus headaches, chiropractic care can help.

Sinuses

Sinuses are cavities that are in the forehead (frontal sinuses); between the eyes (ethmoid and sphenoid sinuses); and in the cheekbones (maxillary sinuses). These cavities filter and moisten the air that is inhaled and they give resonance to our voice. Sinuses are lined with fine hair-like cells called cilia. Cilia help to drain mucous through the sinus passages into the nose.

Defining Sinusitis

Sinusitis, or sinus infections, is also commonly referred to as rhinosinusitis. This condition occurs when the sinus openings become blocked or too much mucous builds up causing one or more of the cavities to become inflamed or swollen. Allergic rhinitis or asthma can be associated with chronic sinusitis as well.

Sinus infections can be either acute (sudden) or chronic (long-term). With a chronic sinus infection, the infection or inflammation does not completely go away for 12 weeks or more. Typically these occur after a cold, an allergy attack or from pollutants in the environment.

Acute sinusitis often occurs in those with weakened immune systems and it is almost always viral. A small percentage of these individuals will develop a secondary bacterial infection with streptococci, pneumococci, Haemophilus influenzae, Moraxella catarrhalis, or staphylococci.

Chronic sinusitis involves many factors that can combine to create chronic inflammation. Chronic allergies, structural abnormalities, environmental irritants, mucociliary dysfunction, and other factors interact with infectious organisms to cause chronic sinusitis. The organisms are commonly bacterial but may be fungal. Many bacteria have been implicated; however, in a few cases, chronic maxillary sinusitis is secondary to a dental infection.

Allergic fungal sinusitis is a form of chronic sinusitis characterized by diffuse nasal congestion, markedly viscid nasal secretions, and, often, nasal polyps. It is an allergic response to the presence of topical fungi, usually Aspergillus.

Specific Causes of Sinusitis

Those who smoke or work with children can be at risk for developing sinusitis. Even pregnancy or development disorders such as cystic fibrosis can be an antecedent to getting sinusitis.  Other causes include:

• Inflammatory and infectious causes that are related to bacterial, viral, and fungal infections, as well as allergies and polyps.
• Tumours in the nose and sinuses.
• Anatomical causes such as a deviated septum or enlarged turbinates in the nose.
• Immunocompromised states such as diabetes or HIV infection.
• Prolonged ICU stays, severe burns, and ciliary dyskinesia.

Symptoms

If you have sinus congestion, discharge, and pressure with facial pain or headaches this could mean you simply have a cold. However, if the discharge from your nose is yellow or discoloured you may have a sinus infection. Also, when you bend over and the pressure intensifies, then chances are you have sinusitis.

Prevention Tips

Hand washing is perhaps the most important key to protecting ourselves not just from sinusitis, but other infectious conditions.  Washing hands isn’t just running our hands through water; it is using soap and water and scrubbing up to about 10 or 15cm above the wrist for minimum 10 seconds. Removing all jewellery is important and making sure between the fingers and under the nails are attended to as well.

We should be washing our hands:

• When we come home from anywhere.
• Before eating food.
• After petting our dogs or cats.
• After toileting.
• Most importantly, before touching our face.

Wash your vegetables and fruits before you prepare them. Many people still are not coughing or sneezing the way they should be . . . into their sleeve or a tissue. People are coughing and sneezing either into their hands or over produce in grocery stores!

Germs are commonly spread by the respiratory droplets emitted from sneezing and coughing. When they land on your hands, they’re transmitted to door knobs, elevator buttons, food, desk tops, and other surfaces the people around you are likely to also touch.

The CDC reports on their website:

• It is estimated that washing hands with soap and water could reduce diarrheal disease-associated deaths by up to 50%.
• Researchers in London estimate that if everyone routinely washed their hands, a million deaths a year could be prevented.
• A large percentage of foodborne disease outbreaks are spread by contaminated hands. Appropriate hand washing practices can reduce the risk of foodborne illness and other infections.
• Hand washing can reduce the risk of respiratory infections by 16%.

Keep the Immune System Healthy

A compromised immune system is an invitation to many health conditions, not just sinusitis. Food and food substances such as refined sugar, processed foods, pop and other sugary beverages will compromise the immune system.

Eating healthy is critical in order to maintain a healthy immune system. If possible, on a regular basis eat different mushrooms and seaweeds as these contain beta glucans which are critical to a healthy immune system.

Chiropractic Care

In order to help prevent or treat sinusitis, chiropractic care can help. A qualified health professional is your best ally when seeking help.

Established in 2007 by Dr. Behalf Sanjari, Chiro-Med Rehab Centre has a proven record of commitment providing quality health care services in the Greater Toronto Area. Chiro-Med Rehab Centre has qualified professionals who can provide the services you need. Chiro Med has clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Optimum joint mobility is the result of supple, healthy joint tissue and joint elasticity. Collagen is a vital component of tissue, bones and cartilage required for healthy joints. Research suggests that boosting collagen intake can contribute to joint health, but can it actually repair? There is no shortage of articles on the Internet that make claims one way or the other, but rarely do they mention what types of collagen there are and what their specific functions are. Yes, collagen can assist in joint repair; but knowing what specific collagen, how it is produced, and other therapies you must do is the key in achieving results.

What is Collagen?

Collagen is the fundamental structural protein that forms connective tissue; it is a vital component of the joints, bones, muscles, tendons and skin. Essential to the formation of connective tissue, it is the highest source of protein found in the body. Collagen contains specific vital amino acids including arginine, proline, glycine and hydroxproline.

The human anatomy contains and utilises over 20 variants of collagen amino acids, however there are three main types of collagen that comprise 80 to 90% of the body.

Different Types of Collagen Explained

First, all three types of collagen decrease with age. The knees generally take the brunt of this loss earlier in life in those who are regularly engaged in vigorous physical active and are not keeping up with the levels of collagen regeneration required for recovery.

There are actually 28 different types of collagen with three being the main types. These three types of collagen are simply named I, II, and III. Collagen type II is the most significant for joint health. Of the three, collagen type II is believed to be most effective in targeting and enhancing joint cell health.

Collagen Type I

This collagen is in our skin, artery walls, bones, tendons and in scar tissue. Type I is the most abundantly found in the body. It is a fibrillar type collagen, and inevitably has been the best investigated collagen.

Collagen Type II

This collagen is found in our cartilage and respiratory tubes. Type II is a fibrillar collagen, and the main component of cartilage. This collagen constitutes 95% of the collagens and approximately 60% of dry weight. Mutations in type II collagen result in several types of chondrodysplasia, leading to premature osteoarthritis.

Collagen Type III

This collagen is predominantly found in blood vessels. Type III collagen is a fibrillar collagen which is secreted by fibroblasts and other mesenchymal cell types. This makes it a huge factor in various inflammation-associated pathologies such as viral and non-viral liver diseases, kidney fibrosis, lung injury, and vascular disorders.

In order for collagen to help repair joints Type II is the collagen people need to have the most of in order to attain any level of relief. Having supplements will help but the body also needs to be able to produce collagen as well. Eating foods high in lysine and arginine will help collagen production. Getting both of these amino acids from food is important.

Collagen and Vegetarian Diets

A vegetarian diet is known to prevent some diseases but it may influence the balance of carbohydrate and fat metabolism as well as collagen synthesis. Research published at Karger Journals in Switzerland, (Vegetarian diet affects genes of oxidative metabolism and collagen synthesis), indicates that there is reduced collagen synthesis in vegetarians, and this could also play a role in the aging process.

However, all is not lost for those adhering to a vegetarian diet. There are some foods that can help but seeking the advice from a qualified health practitioner is strongly advised.

Without Vitamin C There Is No Collagen

Vitamin C intake is critical to collagen production. There is a plethora of research that indicates many people are not getting enough vitamin C to maintain proper health; further to that, it has been argued that the recommended daily values fall short of what we really need.

Vitamin C deficiency, although uncommon in North America, results in our bones being unable to properly manufacture collagen and its connective tissues. The body literally deteriorates as collagen is broken down and not replaced. This results in joints wearing down as tendons weaken.

Denatured vs Undenatured Collagen

Denatured collagen is hydrolyzed. Most of the type II collagen that is derived from the sternum of chickens is denatured or hydrolyzed. This means that high heat and possibly even chemicals have been used to process it. These processes fundamentally alter the molecular structure of the protein, rendering the collagen ineffective as an immunomodulator. There seems to be no peer-reviewed scientific studies showing that denatured type II collagen provides joint health benefits.

Undenatured type II collagen is produced using little or no heat and processing is bare minimum. The processing required is just enough to concentrate the collagen and make it soluble. This type of collagen supplement is the only form that the body can use effectively.

Collagen Helps to Repair Joints

Collagen can help repair joints but under the proper conditions. Not only are foods rich in vitamin C needed (possibly supplementation as well), but also foods high in lysine and arginine ( i.e., fish, chicken, beef, lamb, milk, cheese, beans, and mung bean sprouts). Avoiding foods that cause inflammation is really important and this means reducing or eliminating gluten and anything that contains processed sugar. In addition to diet, exercise is important, but knowing what exercises can be done safely should be approved by a qualified health professional.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has a proven record of commitment providing quality health care services in the Greater Toronto Area. Chiro-Med Rehab Centre has qualified professionals who can help you develop a personalized plan to ensure your joint health is as good as it possible can be. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Resources:
https://www.sciencedirect.com/science/article/pii/B9780128098479000015
https://www.omicsonline.org/open-access/efficacy-of-oral-collagen-in-joint-pain--osteoarthritis-and-rheumatoid-arthritis-2167-7921-1000233.php?aid=87350
https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/collagen-type-iii-alpha-1
https://www.ncbi.nlm.nih.gov/pubmed/18772587

Food choices many people make are done so based on urges, desires and finances. As a result, Canada has over 4 million people who are failing to get the nutrition levels their bodies need.   According to Stats Canada in 2014, just over 20 percent of adults in Canada (approximately 5.3 million), classified themselves as being obese. This does not include those who are obese and do not acknowledge it.

A study from the University of British Columbia released in February 2013 discovered that obesity rates are continuing to rise in Canada. More than 30 percent of those in the Maritimes and territories are estimated to be obese. Here in Ontario obesity rates are just above the national average. This translates to a massive strain on the federal and provincial health care systems in coming years.  Being overweight and having poor nutrition means degenerative diseases will increase exponentially.

For many, this topic brings a sense of shame and this should not be the case. We all make mistakes in life and many of us become addicted to various vices throughout our lifetime. In fact, a 2012 study conducted by Memorial University in Newfoundland found that 1 in 20 Canadians are categorically addicted to food. Unfortunately the food choices they turn to are generally unhealthy foods or foods that may appear to be healthy but are loaded with glucose/fructose and other forms of sugars. Even beverage choices such as pop, slushies or ice cappuccinos may satisfy an emotional need but if these are regular choices these beverages are laced with sugars and other questionable ingredients. Having a registered dietician help to get you back on track may be just what you’re looking for.

A Registered Dietitian’s Role

A good registered dietitian takes sound scientific research about food and nutrition and puts it into layman’s terms to help their clients fully understand what their diet is doing for them – good or bad. They find practical solutions that fit into their client’s budgets to help them improve the quality of food they are eating.

Dietitians don’t have pre-packaged meals or try to sell you specific products to help you; they simply provide solid advice that is specifically-tailored to each individual.

Registered dietitians have university degrees in food and nutrition from an accredited university program. They also have hundreds of hours of supervised hands-on training. Once they are practising on their own or in a clinic setting, registered dieticians must maintain a high level of ethics and complete annual professional development to ensure they are kept up-to-date.

Why Visit a Registered Dietitian?

There can be a multitude of reasons why a person may choose to visit a registered dietitian. Some of these include:

• Weight loss or weight gain is needed.
• Digestive system problems.
• Food allergies.
• Menu planning when changing over to a specific diet such as gluten-free, vegetarian or vegan.
• Sports nutrition.
• Wanting dietary help to aid in the prevention of degenerative diseases such as cancer, heart disease, liver disease, etc.
• Changing a diet to ensure as many nutrients as possible are being consumed to help limit supplements.

When an individual visits a Registered Dietitian, he or she can be rest assured that they get accurate information from an educated professional who is help accountable for his or her expertise. Registered dietitians have a wealth of knowledge and can provide better advice about diet than most weight loss clinics.

For more information about food choices and how we can help you attain your goals, feel free to call our office during regular business hours and one of our associates will be please to speak with you. Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for a decade. We have clinics located in Richmond Hill and Newmarket, call 905-918-0419 or 905-235-2620 for more information.

Sources:

http://www.statcan.gc.ca/pub/82-625-x/2015001/article/14185-eng.htm

https://www.thestar.com/news/canada/2013/02/28/adult_obesity_rates_in_canada_reaching_historic_highs_ubc_study_warns.html

http://www.torontosun.com/2013/09/16/1-in-20-canadians-are-food-addicts-study

Many people with low back pain go to a chiropractor seeking a quick and simple solution. One way a person can help alleviate their back pain without putting too much stress on their back is swimming. Swimming can be an incredibly helpful exercise for low back pain sufferers

It’s important to remember that lower back pain can sometimes be caused by swimming when muscles become hyperextended or overstretched during forward strokes. To prevent back pain while swimming, it’s essential that you use proper form. Unnatural movements while swimming can cause damage, so it is critical to maintain the correct movements while swimming. Swimming with backstrokes or the sidestroke can minimize stress on the back as compared to frontward strokes.

Certain swimming strokes can cause back problems. Here are some things to be aware of when doing specific strokes:

• Freestyle: Make sure you do not rotate your head too much while taking breaths. Also, try not to let your head move up too much; if you do, then neck or back injuries can occur. When you’re not going up for breathes make sure you keep your head facing down. Remember, too much rolling can cause trouble.
• Backstroke: Muscles in the front of the neck tend to become fatigued if you have not done the backstroke in a long time. Be sure to ease into this stoke and avoid too much movement in this position.
• Breaststroke:  It is important to keep your head and neck still as you do this stroke. Gently raise your head and back to take breathes.

Benefits Of Swimming

Swimming is beneficial for low back pain for several reasons. It allows those suffering from minor back injuries to retain some level of activity. When an individual swims they are promoting good muscle health therefore are less likely to tense or cramp up. More importantly, in many situations, water tends to makes back pain sufferers feel better. Getting in a pool for a relaxed work out could very well be one of the best therapies.

Back pain does not have to halt your activity level. Once in the water there is no gravity therefore alleviating an enormous amount of stress on the affected area.  An hour or two in a pool builds back muscles; it also builds muscles in the shoulders, arms, legs and neck. In addition this activity helps to improve heart health, and helps the swimmer maintain a healthy body weight. Having a healthy body weight is beneficial to halting back pain.

Swimming can also be a great way to overcome back pain from a pinched nerve, herniated disc, and even bone spurs. Strengthening the muscles that support the back means less stress is placed on the spinal column and pain can be reduces or eliminated. A warm swimming pool also promotes blood flow and helps the healing process.

If swimming continues to be painful it’s important to stop and seek the advice of a qualified health professional. By continuing to swim despite continual or worsening pain, the condition affecting the lower back area may become worse and more intense forms of treatment may be required to reverse discomfort.

If you are able to do some swimming as frequently as you can throughout the week this will help to alleviate pain. It is important to remember that if the pain persists and swimming appears not to be helping then Chiro-Med Rehab Centre in Richmond Hill can help you. Chiro-Med has a convenient location and highly qualified health professionals to help you resume the activities you once enjoyed – free of pain! Call 905-918-0419 for more information or to book your appointment!