Healthy Lifestyle

The #1 cause of aging and what to do about it

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What do you think could age you faster? Poor nutrition, lack of exercise, or not enough sleep?

If you picked sleep, you would be right.

Sleep is such an important building block for our health yet in today's modern world it is often considered an inconvenience. How often do hear people get praised for "burning the midnight oil" or consider it a badge of honour to pull an "all-nighter"?

In Tom Rath's book, Eat Move Sleep, he likens the number of hours of sleep deprivation to the number of beers you might drink. Many people wouldn't want their child's teacher to have a few beers before coming to class, but missing a few hours sleep is not even considered, it might even be expected.

If you truly want excellent health, making sleep a priority is essential.

Here are some quick tips to take advantage of sleep as a potent anti-cancer, anti-inflammatory, anti-aging, and cost effective (actually it's totally free!) tool for longevity:

  • Best bedtime is 10 pm. Try to get as close to this as possible, even if it's in small 10 -15 min increments
  • Best time to wake up is 6 - 8am.
  • Set an alarm to go to bed.
  • Expose your eyes to bright light as soon as you can
  • Have protein for breakfast.
  • Make mid-morning your last call for caffeine.
  • Shut off all screens 30 -60 minutes before bed.
  • Take melatonin if you are a shift-worker.
  • Exercise regularly.
  • Make early evening your last call for alcohol. The closer to bed you drink, the more likely your will have disturbed sleep.
  • Keep your bedroom cool and dark.
  • Have a bedtime routine.
  • Dim the lights as evening falls.
  • Try guided meditation to help you fall asleep.
  • Check your blood sugar if you are having trouble staying asleep.
Early to bed, early to rise, makes a man healthy, wealthy, and wise.
— Unknown

 

Originally Published: June 18, 2018

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Dr. Michelle Durkin, BSC(H), ND, Contributor and Bowen Practitioner at Quinte Naturopathic Centre

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Dr. Michelle Durkin attended the University of Guelph and obtained a Bachelor of Science with honours in Biomedical Science. With this medical background, she went on to study at the Canadian College of Naturopathic Medicine in Toronto and graduated as a licensed doctor of naturopathic medicine in 2003. Dr. Durkin founded her clinic, the Quinte Naturopathic Centre. As a Naturopathic Doctor she is very committed to providing excellent individualized health care in a warm and professional environment. Michelle is also a professional Bowenwork® practitioner. In addition, Dr. Durkin holds professional memberships with the Ontario Association of Naturopathic Doctors (OAND), the Canadian Association of Naturopathic Doctors (CAND), and the Association of Perinatal Naturopathic Doctors (APND).



Joint Health as We Age

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As our bodies change with age, there typically is a lot of strain placed on our joints. Not only do we have the aging process but we also go through changes such as pregnancy strain on our joints, weight loss and gain, daily lifestyle, plus our activity levels. These all play a part in how our joints progress and how much deterioration will happen.

We will start with our daily lifestyle effects on our joints. This encompasses our everyday activities such as how much we walk, sit and stand. Our work life accounts for many hours of our day, do you sit at a desk all day? Maybe you have a very strenuous job lifting repeatedly? Both are very harmful to our joints. If we sit most of our day there is constant pressure through our spine and hip joints. If you tend to have poor posture while at your desk, this will cause constant pressure through your Cervicle Spine which could develop into displaced discs between our vertebrae, and deterioration of the vertebral bodies. Make sure you have a postural assessment of your work space and be as ergonomic as possible to avoid these outcomes. If you have a more manual job and perform activities such as lifting, pushing, pulling, climbing, etc, this has more serious effects on the vertebral column if repeated and not performed properly. These activities could result in displaced discs, herniation of a disc, narrowing of a vertebral canal that is vital for nerve paths, and of course deterioration of discs and bones. You always want to make sure you are using proper and safe form while performing these duties. It will make a huge difference in your longevity of your health.

Your activity levels also play a role in how your joints will progress. This includes your workouts, running, walking, yoga, weight lifting, etc. Joint stability is very important when you have an active lifestyle. There are many activities that apply repeated strain to joints, such as running. Your knees and hips can take a lot of impact over time with this activity. As well as playing sports, think of professional athletes and how we often hear about them eventually having to retire due to injuries and wear-and-tear on their bodies. These athletes are pretty young, but have taken their bodies through the extreme strains and they deteriorate at a much quicker rate than the typical person with a typical activity level. Physical activity as we know, is great for our health, but we need to make sure our joints are well protected and we are performing activities within our abilities and safely. If you live an active lifestyle you want to maintain your joint health with regular care such as massage therapy, acupuncture, physiotherapy, and hydro-therapy. Keeping your soft tissue that surround the joints treated is going to make a large impact on how the joint functions and prevent injuries and deterioration.

The aging process is inevitable with joint health. There are many conditions that can develop such as osteoarthritis, degenerative disc disease (DDD), displacement of joints, formations, osteophytes, and bony growths. That being said, it doesn’t always mean the older you are the worse your joints are. If we performed diagnostic imaging on a 22 year old, a 35 year old, a 48 year old and a 70 year old, we would likely find degenerative disc disease in every single person. The level of severity will be the only aspect that is different. As we now know our lifestyle is a large component to how our joints age, so this is dependent on how each of these people lived their life. If the 22 year old plays sports and is in school sitting and studying often, there will be vertebral changes as we discussed. However if this 22 year old treats their body correctly, these changes will be minimal and not cause discomfort or dysfunctions. Joint health is up to how you treat your body through your lifestyle or how much you neglect it.

For conditions such as arthritis and DDD there are many ways you can manage the progression and pain. Therapies that treat the soft tissues again are going to be very beneficial. Many joint conditions can be maintained with a healthy diet as well. Make sure you are working with a Nutritionist or Naturopathic Doctor to discuss what foods and proper supplements are good and bad for your condition. These can make a very large impact of the progression of your joint health.

Make sure you have a team of health professionals you see on a regular basis to keep your body functioning properly and prevent serious conditions and dysfunctions. Prevention is the best medicine.

 

Originally Published: May 21, 2018

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Dana Goodfellow, RMT, Contributor and D.Ac., Meditation Teacher, Owner – Quinte Mind & Body

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Dana is the owner of Quinte Mind & Body, and has been a practicing Registered Massage Therapist (RMT) for many years in the Belleville area. Through Dana’s love of learning and providing superior results for her patients, she has added modalities from her knowledge of the body and medical treatment. Two modalities are Contemporary Medical Acupuncture and becoming a Certified Meditation Teacher and Facilitator. As a graduate of an advanced course of Massage Therapy at Georgian College, Dana takes great pride in treating patients with many different manual techniques. After a year in practice, Dana received her certification from McMaster University for Contemporary Medical Acupuncture.



Road Trip Planned? Use these five tips to prevent pain

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Written by Dana Goodfellow, RMT, D.Ac. Owner – Quinte Mind & Body

Healthy Living Now | healthy living | healthy living Ontario | healthy living Canada | wellness | wellness Ontario | wellness Canada | fitness | fitness Ontario | fitness Canada | healthy eating | healthy eating Ontario | healthy eating Canada | mindfulness | mindfulness Ontario | mindfulness Canada | lifestyle | Ontario lifestyle | Canadian lifestyle | family | Ontario family | Ontario family magazine | Canadian family | David Suzuki | Dr. Natasha Turner, N.D. | Dr. Oz   | living green | green living | green living Ontario | green living Canada | green living magazine | family strategies | family strategies Ontario | family strategies Canada | products new & now | healthy products | healthy products Ontario | healthy products Canada | lifestyle products | lifestyle products Ontario | lifestyle products Canada | healthy living products | Ontario healthy living products | Canadian healthy living products |  beauty | beauty products | Ontario beauty | Ontario beauty products | Canadian beauty | Canadian beauty products | fashion | fashion products | Ontario fashion | Ontario fashion products | Canadian fashion | Canadian fashion products | home | home products | Ontario home | Ontario home products | Canadian home | Canadian home product | Healthy Living Now  Fall 2017  |  Dana Goodfellow, RMT

Now that fall is upon us and the beautiful colours of nature are everywhere in sight, this usually calls for frequent excursions and

road trips. Most of us hop in the car and take advantage of visiting the cities, cottages, trails and beautiful wine country we live so close to. Whether it’s just for the day or for an extended period of time, you want to avoid those aches and pains that come with driving long distances.

Here are my top five tips for preventing driving stiffness and pain:

1. Properly adjust your seat and headrest. You should continue the rule of 90 degrees with each joint when you are seated. This means your hips and elbows should be as close to 90 degrees of flexion as you can get them. Your head should be straight forward, creating that 90 degree angle at your chin, not angled up or down. Make sure your head is actually in line with your shoulders and resting against your headrest. We often extend our neck and head forward when driving, this creates strain and bad posture, which turns into pain and headaches.

2. Perform easy and safe stretches when possible. When you are at a stop light is a good time to do simple neck stretches and re-correct your posture.

3. Take frequent breaks to get out of the car and stretch your lower body and walk around. This promotes blood flow and loosens joints that will become stiff.

4. If you have heated seats, use them for lower body pain. Even in the hot weather having the heat on our muscles in our low back and glutes will prevent and ease any stiffness and tension in muscles.

5. Always plan! If you are driving for a long period of time, make sure you stretch your body well before you get in the car. This will help in the long run and prevent pain from occurring.

If you feel numbness and tingles in any of your extremities, shoulders, glutes or low back while driving, make sure you schedule an appointment with a health care provider. This is usually due to a nerve compression and is easily treatable if caught early. If you are feeling these symptoms or any other that concern you, feel free to contact our office. We would be happy to take care of you.

Dana can be reached at quintemindandbody.com


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