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			<title>Email Campaign Archives for list &#039;The White House Wellness Centre Newsletter&#039;</title>
			<description>Email Campaign Archives for list &#039;The White House Wellness Centre Newsletter&#039;</description>
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			<lastBuildDate>Wed, 22 May 2013 05:32:51 -0600</lastBuildDate>
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			<title>High Arches and High Salt</title>
			<description>High Arches and High Salt</description>
			<author>The White House Wellness Centre</author>
			<pubdate>Wed, 01 May 2013 10:30:05 -0600</pubdate>
			<subject>High Arches and High Salt</subject>
			<content><![CDATA[


 
 


 
  


 
 
  
 Hello %%First Name%%,
 With the arrival of warm weather, the shoes and boots get put away to be replaced by sandles, and for people with feet issues, summer can be challenging when they do not wear their orthotics as much.  I have purchased my second pair of orthotic sandles and wear these around the house summer or winter.  It pays to invest in good foot wear if you have either low or high arches to keep your feet happy!  
 Foot Stiffness with a High Arched Foot
 When it comes to abnormal foot mechanics, a pronated or flat foot is the most common condition, but there is a smaller minority or people that have a high arch or supinated foot which can equally cause problems in the lower extremity.  An elevated arch tends to transmit rather than absorb shock as it is very rigid and inflexible, sending the force up the kinetic chain to the knee and hip.  A study reported in Clinical Biomechanics found that high arched subjects had increased leg stiffness and vertical loading rates compared to low arched runners and were more prone to stress injuries. 
 While athletes with excessive pronation or supination of the feet are susceptible to more knee injuries, they differ in the type of injury patterns.  High arched runners report more lateral knee injuries, as they tend to be more bow legged, as opposed to low arched runners who show more medial knee injuries as they are knocked kneed.  Stress fractures in the calcaneus and seasmoids bones of the feet are more common in high arches, whereas soft tissue injuries are more common in low arches.  High arched runners experience more lateral ankle sprains and iliotibial band problems, while low arched runners have more medial meniscus and patellar tendonitis problems. 
 A high arched foot generally requires improved flexibility (mobilization/stretching) of the foot and stabilizing orthotics to help decrease the shock at the heel strike, absorbing some of the forces and minimizing transmission up the leg.  These components would help to reduce the injury potential of the rigid foot with associated knee injuries, particularly in the case of runners, as running multiplies the forces three times more on heel strike.   
 The unique nature of a high arch was recently reinforced to me when I had a patient who had a high arched, rigid foot, and requested fitting for orthotics.  Her history included being a runner in the past, suffering a calcaneal stress fracture and a long history of iliotibial band issues on the rigid foot side, as well as recurring pelvic dysfunction.     Plantar fasciitis and heel spurs can occur with both a pronated or supinated foot, due to the abnormal structure and pulling on the fascia.  Treatment is similar with both of these conditions, which can include ice, cold laser, mobilization, stretching, and orthotics.  Just as with a low arch, a person with a high arch will have to take extra care of their feet and have good foot wear for life. 
   The High Consumption of Sodium by Canadians  High sodium intake is a major health problem in Canada, and is a leading cause of hypertension which is a risk factor in cardiovascular disease.  Using urine samples, a Marketplace study of 80 Canadian teens and adults found that 99% consumed more than the daily recommended 1,500 milligrams per day, while 77% exceeded the recommended maximum of 2,300 milligrams per day.  51% of those tested exceeded the average Canadian intake of 3,400 milligrams per day. 
 While many people believe that most of our sodium intake comes from the salt shaker, this in fact accounts for only 6% of our daily sodium intake.  Nearly 80% of sodium intake comes from processed foods, where salt is used as a preservative and to retain flavour or colour.  Many shoppers make the mistake of not reading nutritional information on labels and understanding what the actual serving size is indicated by the label so that the amount of sodium can be put into perspective. 
 In 2010, a government organization called the Sodium Working Group recommended that the maximum consumption of sodium be changed to 1,500 mg per day from 2,300 mg per day by 2016.  That group was disbanded and the recommendations were never implemented.  The government&rsquo;s decision has been to have a voluntary approach to the manufacturing industry to lower sodium in its products, but this will not likely be as aggressive as most health professionals would like to see. 
 It is well accepted that our current health care system is unsustainable, and focus must change from the crisis treatment of sickness to prevention and health promotion.  Cardiovascular disease remains the number one killer of Canadians, and while genetics play a role in some individuals with high blood pressure, more often a healthier lifestyle with diet and exercise changes can do more to reduce the mortality of heart attack and strokes than pills ever will. 
  
 
  


 
 
 




  









 
 
 This is email was sent to %%emailaddress%%, Unsubscribe. | Send to a friend The White House Wellness Centre 3107 27th Street, Vernon, BC, V1T 4W4 Tel: (250) 558-0688 | www.whitehousewellness.com | E-mail: whitehousewellness@shaw.ca
 COPYRIGHT. The White House Wellness Centre. ALL RIGHTS RESERVED.








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			<title>Manipulation vs Drugs and Restricted Carb Diet</title>
			<description>Manipulation vs Drugs and Restricted Carb Diet</description>
			<author>The White House Wellness Centre</author>
			<pubdate>Wed, 03 Apr 2013 11:40:04 -0600</pubdate>
			<subject>Manipulation vs Drugs and Restricted Carb Diet</subject>
			<content><![CDATA[


 
 


 
  


 
 
  
 Hello %%First Name%%,
 While many in Canada have been suffering through a long winter, it has been spring like weather in the Okanagan for over a month.  While I am sad to say good bye to another ski season, it is great to see the sun. Spring is a time for renewal, and hopefully we have been inspiring you to take renewed interest in your health.  Remember that over 80% of chronic diseases is within your hands to control!
 Spinal Manipulation vs Medication for Low Back Pain
 In 2012, the state of Oregon recommended spinal manipulation as the only nonpharmacological treatment for acute low back pain for its Clinical Guidelines for the Evaluation and Management of Low Back Pain.  They referred to the landmark Agency for Health Care Policy and Research (1994) for low back pain guidelines, which have not been refuted by any subsequent research, which states that spinal manipulation both relieves pain and restores function, while pain medications relieve pain but do not restore function. 
 There was also reference to the risk versus benefit favoring spinal manipulation over pharmacological therapies.  Acetaminophen is the leading cause of acute liver failure in the US, resulting in 140,000 poisonings and 100 deaths each year.  Non steroidal anti inflammatory drugs such as ibuprofen, are the second leading cause of peptic ulcers, resulting in more than 100,000 hospitalizations and 17,000 deaths in the US per year.
 Narcotic stats in Oregon from 1997-2007 show that hydrocodone sales have increased 280 percent, oxycodone by 866 percent and methodone by 1,293 percent, resulting in 700 poisoning deaths from 2003-2007.  53% of drug overdoses associated with opiods.   The Centers for Disease Control and Prevention reported that nine out of ten poisonings are related to the abuse of prescription drugs.  While these are US statistics, they are unfortunately similar to Canada, as both countries have become nations of &ldquo;pill poppers&rdquo;. 
 Based on these shocking statistics, and scientific evidence, safer spinal manipulation must be placed in first tier status ahead of any recommendations for narcotics for low back pain. Hopefully the medical profession and public are listening. 
  
  Restricted Carbohydrate Diet
 In order to obtain and maintain your ideal body weight there is no magic bullet.  Obviously getting rid of processed food in your diet and increasing your veggie and fruit intake are  essential, as well as weight training to preserve lean muscle mass and cardio to burn fat stores.  The controversy seems to be in the low or no carbohydrate diets that are the current fad.
 Weight loss without carbohydrate restriction is very difficult for most people.  When you eat a carbohydrate compared to a protein or fat, it is broken down rather quickly into glucose.  Once your bloodstream is flooded with glucose from your meal, insulin has to be released to make the energy accessible to the cells, but if there is excess glucose floating around, it gets stored as fat.  There is a strong correlation with type two diabetes and high carbohydrate diets, as when there is a constant stimulation of the pancreas to release insulin to process the excessive glucose, it eventual &ldquo;wears out&rdquo;.
 So what does carbohydrate restriction mean?  One gram of carbohydrates equals four calories.  Many low carbohydrate diets reduce carbohydrate consumption to 20% or less of your diet, but a restricted carbohydrate is a more realistic 30% of your total calories from carbohydrates.  So if an average woman eats 1200 calories a day, than no more than 360 calories should be from carbohydrates, or roughly 90 grams of carbohydrates.  A diet with restricted carbohydrates would put the body into ketosis, and shift the focus of energy from the immediate glucose available in the bloodstream to ketones, thus accessing fat stores to lose weight. 
 There has been much research in the field of restricted carbohydrate diets. The New England Journal of Medicine published a clinical trial in 2008 comparing a low carbohydrate diet versus a low fat diet in obese patients and found that the low carbohydrate diet produced increased weight loss, decreased triglycerides and increased insulin sensitivity as opposed to the low fat diet. 
 So the bottom line is start cutting back on your processed grains, such as bread, pasta, rice, cookies, pastries; and critically look at the nutritional information on all processed foods for the carbohydrate count.  Make sure any of the carbohydrates that you do consume are of high quality, preferably whole foods such as fruit and veggies and whole grains. 
   
 
  


 
 
 




  









 
 
 This is email was sent to %%emailaddress%%, Unsubscribe. | Send to a friend The White House Wellness Centre 3107 27th Street, Vernon, BC, V1T 4W4 Tel: (250) 558-0688 | www.whitehousewellness.com | E-mail: whitehousewellness@shaw.ca
 COPYRIGHT. The White House Wellness Centre. ALL RIGHTS RESERVED.








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			<title>Balance Exercises for Seniors and Mediterranean Diet to Prevent Cardiovascular Disease</title>
			<description>Balance Exercises for Seniors and Mediterranean Diet to Prevent Cardiovascular Disease</description>
			<author>The White House Wellness Centre</author>
			<pubdate>Wed, 06 Mar 2013 11:45:03 -0700</pubdate>
			<subject>Balance Exercises for Seniors and Mediterranean Diet to Prevent Cardiovascular Disease</subject>
			<content><![CDATA[
  


 
 


 
  


 
 
  
 Hello %%First Name%%,
 Mainstream medicine is starting to recognize the role of prevention for many of our chronic diseases.  Good health starts with a lifestyle that includes a proper diet, exercise, reduced stress, no smoking, getting enough sleep and maintaining a proper body weight.  No amount of pills can replace these basic pillars of wellness.  As the grey tsuanami is approaching, it is more important to focus on these ideals and to make our seniors age as healthy as possible.   
 Balance Exercises to Reduce Falls in the Elderly
 As our society grays, it will become more important to avoid a health care crisis if a focus can be kept on keeping the elderly living in their own homes as independently as possible for as long as possible.  One of the largest sources of injury and hospitalization is from falls in seniors.  If the result is a hip fracture, there is a 50 % chance of permanent mobility issues that may result in the senior not being to return to their home. 
 Exercise is touted as one of the best preventative measures to not only reduce cardiovascular disease, type two diabetes and certain cancers, but to also stave off the progression of unhealthy aging, such as loss of muscle and bone mass and less flexible joints.  One of the biggest barriers to exercise in the senior population is the fear of a fall, hence often the best strategy to get seniors moving is to start with restoring their balance to reduce this fear.  Balance is a function of input to the brain from information gathered in the vestibular (inner ear) system, visual system and somatosensory system (muscle, joint and skin receptors).  Balance exercises can be designed to challenge all of these systems.
 There are a lot of exercises that can be used to enhance the balance of seniors, but they should all be done supervised and graduated within limits of the senior&rsquo;s abilities.  There should always be a support available to the senior, such as a chair, wall, or counter to give the senior stability and confidence to perform the exercises.  Most balance exercises can be performed at home with little to no equipment, making it very cost effective.
 One of the simpliest balance exercises to start with is by standing on one foot, while hanging on to a support.  Once this has been mastered, progression can be made by letting go of the support, but staying within arms reach in case it is needed.  A more advanced step would be closing the eyes, thereby removing the visual input, and having the mechanoreceptors in the muscles and joints to work harder.   
 Another simple balance exercise is to go to the corner of the room, and with the two walls as support, place one foot in front of the other, keeping the weight is on the back foot.  This is challenging as it narrows the base of support for the body, as many seniors start to develop a wide stance to compensate for their lack of balance.   Again, the further challenge would be to not touch the walls, but keep the hands out for support if needed, and then to progress to closing the eyes. 
 The internet is filled with websites on balance exercises, and another good source would be the health district or senior centres, which may offer supervised classes.  So to keep the seniors in your life independent longer, think about doing some simple balance exercises and encourage them get more active. 
  
 Prevention of Cardiovascular Disease with a Mediterranean Diet
 In February, 2013 the New England Journal of Medicine published results of a 5 year randomized trial in Spain comparing the Mediterranean diet to a diet of low fat and the rate of cardiovascular events (heart attack or stroke).   This trial enrolled 7447 individuals between 55-80 years old who did not have cardiovascular disease but were at high risk.  Risk factors included either having type II diabetes, or three of the following risks: smoking, hypertension, high LDL cholesterol, low HDL cholesterol, overweight, or strong family history of cardiovascular disease.
 The participants were equally divided between three groups.  Group one followed the Mediterranean diet supplemented with extra virgin olive oil, group two followed the Mediterranean diet supplemented with mixed nuts, and the control group three was given a reduced fat diet.  Primary outcome was the rate of cardiovascular events, which occurred in 96 individuals on group one, 83 in group two, and 109 in group three.  The conclusion of the researchers was that a diet high in extra virgin olive oil or mixed nuts reduced the risk of a cardiovascular event by 30% in high risk individuals. 
 The Mediterranean diet consist of little processed foods or meat products, and is high in veggies, fruits, nuts, legumes, fish, olive oil, and red wine.  The main nutrient change in the Mediterranean diet appears to be in its fat content and composition of the supplemented foods.  Both olive oil and nuts are high in the essential fat, omega 3, which our body can&rsquo;t make.  Most of the traditional fats found in the typical North American diet are rich in non essential omega 6 oils.  The North American diet often consists of a ratio of omega 3: omega 6 in 1:20 ratio, whereas ideally it should be 3:1.  This is more proof that our diet and supplement use (omega 3s) can be used as medicine to prevent chronic health problems. 
  
  


 
 
 




  









 
 
 This is email was sent to %%emailaddress%%, Unsubscribe. | Send to a friend The White House Wellness Centre 3107 27th Street, Vernon, BC, V1T 4W4 Tel: (250) 558-0688 | www.whitehousewellness.com | E-mail: whitehousewellness@shaw.ca
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			<title>What is my body fat to lean muscle mass ratio?</title>
			<description>What is my body fat to lean muscle mass ratio?</description>
			<author>The White House Wellness Centre</author>
			<pubdate>Mon, 04 Feb 2013 17:15:04 -0700</pubdate>
			<subject>What is my body fat to lean muscle mass ratio?</subject>
			<content><![CDATA[


 
 


 
  


 
 
  
 Hello %%First Name%%,
 Recently our office purchased a bioimpedance analyzer that can determine your body fat to lean muscle mass ratio.   The reason it is important to know this number is high body fat is directly related to poor health outcomes, particularly chronic diseases so prevelant in our modern society.  If you are interested in knowing what your numbers are, phone our office for a consultation.  What is Bioelectrical Impedance Anaylsis?
 Bioelectrical Impedance Analysis (BIA) is a method of assessing your &ldquo;body composition&rdquo;, the measurement of body fat in relation to lean body mass.  It is an integral part of a assessing your current state of health.  Excess fat in relation to lean body mass, a condition known as altered body composition, can greatly increase your risks of cardiovascular disease, diabetes, cancer and osteoarthritis.
 BIA fosters early detection of an improper balance in your body composition, which allows for earlier intervention and prevention.  BIA also serves to measure your progress as you work to improve your health.  Maintaining a healthy BIA can help keep your body functioning properly for healthy aging and reduced risk of chronic illnesses. 
 With your BIA results, we can recommend a personalized dietary plan, nutritional supplements and exercise to help support proper weight loss by maintaining muscle mass for optimal health.  BIA is a simple procedure that can be performed in a few minutes at our office.  The computerized analysis calculates your tissue and fluid compartments using a harmless, ultra low level of electrical current that passes through the pads attached to your hand and foot.   Lean tissue, which is 70 % water, is a good conductor of electrical current, whereas fatty tissue, low is water, is not.  Optimal body fat ranges from 12-25% for women and 5-20 % for men.   To find out more information about how BIA works, and current research, check out http://www.biodyncorp.com
  Cold Laser Post Knee Surgery
 With an aging baby boomer population that have been more active than past generations, advanced osteoarthritis of the knee is a common condition in modern society.  Seniors who typically have a knee replaced are in poor physical shape due to inactivity; have poor muscle tone or bone mass; and are often overweight, which leads to long recovery and rehabilitation.  Boomers generally are in better physical shape and are having knee replacements at a younger age in order to return to their activities.
 Cold laser therapy is a modality that is used to help reduce pain and inflammation; speed tissue healing by increasing vasodilation to bring in oxygen and nutrients and most importantly increasing ATP production, the cell&rsquo;s energy source, to promote collagen formation.  Cold laser is safe to use on orthopedic appliances such as pins, plates and replaced joints as it does not heat. Ultrasound is contraindicated as it produces heat and electrotherapy is contraindicated as it conducts. 
 Cold laser can be applied almost immediately after surgery as long as the wound is not open and there is no infection.  With surgery, the soft issues have been traumatized and your body is rapidly repairing the damage.  This is a time when there is a high need for cellular energy and nutrients.  The Theralase cold laser can penetrate 2 inches directly and 4 inches indirectly into the soft tissue;  speeding  the healing process by up to 50%, with much stronger collagen and less scar tissue.  This can allow the patient to participate in rehabilitation to strengthen up the muscles and allow an earlier return to activities.
  


 
 
 




  









 
 
 This is email was sent to %%emailaddress%%, Unsubscribe. | Send to a friend The White House Wellness Centre 3107 27th Street, Vernon, BC, V1T 4W4 Tel: (250) 558-0688 | www.whitehousewellness.com | E-mail: whitehousewellness@shaw.ca
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			<title>Predicting Childhood Obesity</title>
			<description>Predicting Childhood Obesity</description>
			<author>The White House Wellness Centre</author>
			<pubdate>Wed, 09 Jan 2013 11:20:03 -0700</pubdate>
			<subject>Predicting Childhood Obesity</subject>
			<content><![CDATA[


 
 


 
  


 
 
  
 Hello %%First Name%%,
 Happy New Year! There is often increased pounds gained post holidays with an overindulgence of eating and drinking, combined with a lack of physical activity that occurs when we get out of routine.   As obesity is becoming epidemic in our society, it is more important than ever to identify kids who may be prone to excess weight gain.  A new study below identifies early risk factors for childhood obesity that is easy to apply and that would hopefully reduce the incidence of chronic illnesses such as type 2 diabetes and heart disease into adulthood.   
  Predicting Childhood Obesity
 A simple formula, more accurately than complex genetic tests, can predict whether a baby is likely to become obese in childhood.  The formula is available as an online calculator http://files-good.ibl.fr/childhood-obesity which esitmates the child's obesity risk based on a few factors:                              - birth weight               - body mass index of parents               - number of people in household               - the mother's professional status               - the mother's smoking status during pregnancy  The researchers behind the study, published in the online journal PLOS ONE, hope that their calculator can be used to spot infants at high risk and help their families to prevent their children from putting on too much weight, as once a child becomes obese, it is difficult to lose.  The study, lead by Professor Philipe Froguel, from the School of Public Health at Imperial College in London, looked at 4,000 children born in Finland.  They were looking for genetic profiles as markers for childhood obesity, but failed to make accurate predictions.  Instead they looked at information readily available at the time of birth, and found those factors were more accurate.  The formula has worked not only in Finnish kids, but has been replicated in Italy and the US.    Professor Froguel states that the beauty of the formula is its simplicity, it takes very little time to gather the information and costs nothing.  While not all children who have the risk factors are destined to become obese, as one in ten cases are caused by a rare genetic mutation that affects appetite, the majority of children can be targeted early to prevent a life time of struggles with their weight.     
 Using Ice and Heat Properly
 The healing properties of hydrotherapy are based on its mechanical and/or thermal effects. It makes use of the body&rsquo;s reaction to hot and cold stimuli, to the protracted application of heat, to the pressure exerted by the water, and to the sensation of the water itself. Nerves carry what is felt by the skin deeper into the body, where it is then vital in stimulating the immune system, influencing the production of stress hormones, improving circulation and digestion, encouraging the flow of blood, and lessening the body&rsquo;s sensitivity to pain.
 Generally speaking, heat is used to quiet and soothe the body, and to slow down the activity of internal organs. Cold is used to stimulate and invigorate, increasing internal activity within the body. If you are experiencing tense muscles or anxiety, heat is recommended in the shower or bath. For feeling tired and stressed out, it is recommended to take a warm shower or bath followed by a short cold shower to help stimulate the body and mind.
 For musculoskeletal injuries we generally use hot and cold and when it comes to the application of hot and cold we must follow some simple rules.
 For heat applications never leave it on the same area for more than 20 minutes.  Heat dilates the arteries allowing more blood into an area. After 20 minutes the tissues become congested and this can lead to more tension and pain.  Once you remove the application you can reapply after 20 minutes.  You must never lay on a heat application, this blocks circulation and can lead to burns and if you are using a hot water bottle, never use boiling water as this breaks down the rubber and can cause the bottle to rupture possibly causing burns.
 With cold applications one rule to follow is CBAN (Cold, Burning, Aching, Numb), these are the sensations the body will feel.  In order to have a stronger effect you can leave ice on until numbness but never more than 15 minutes as tissue damage can occur.  Cold causes the arteries to constrict, decreasing the amount of blood flow to the area.  If you are doing activities you can reapply after 1 hour, if no activity reapply after 2 hours.  If you are doing any sort of activity, keep in mind that cold can make muscles sluggish and again this can cause injuries.  Always cover a gel pack with a towel before applying it, some gel packs can get colder than 0&deg; and may stick to the skin, like when you put your tongue on a frozen pole, and for the same reason as above, never lay on an ice application as this may also cause tissue damage.
 For more information, possible indications or contraindications, or types of hot and cold applications speak to your practitioner.
  
  


 
 
 




  









 
 
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			<title>Stretching Tips and Returning to Work</title>
			<description>Stretching Tips and Returning to Work</description>
			<author>The White House Wellness Centre</author>
			<pubdate>Tue, 04 Dec 2012 12:00:15 -0700</pubdate>
			<subject>Stretching Tips and Returning to Work</subject>
			<content><![CDATA[


 
 


 
  


 
 
  
 Hello %%First Name%%,
 Christmas is around the corner, and all the parties, shopping, decorating and cooking on top of our normal busy lives can add more stress than joy.  Especially for women, take some time for yourself and keep up your regular exercise program.  Hope everyone has a safe and healthy holiday!  Stretching Tips  
 There are many reasons we are motivated to stretch! It simply feels good, a preventative task, gets you going in the morning, relaxes you at the end of the day, pain avoidance, told to do so, or balances a good workout. Here are some tips while you stretch out...
  

 To release a tight area, hold it longer but at a lesser intensity for maximum effect &amp; safety. This targets connective tissue and fascia. Stretch at various angles and/or rotate the joint. After each change in position, hold until the feeling of tightness diminishes.  Do the stretch more often for more flexibility.

  

 To stretch an area that is hyper-mobile, already flexible or loose, focus more on your alignment and engaging muscles so you don't keep lengthening what's long and miss the tight spots. Here you can go with more intensity to get the muscle back to resting length after a ski but ease off the duration to protect the stability of the joint.

   

 If you have sharp pain, pinching or compression sensation, or avoid certain movements for any reason, then move much slower into a stretch &amp; through your available range of motion to isolate where the discomfort is coming from. This may give you more information on what the cause is, such as overuse, alignment, posture, previous injury, habitual movement patterns. Ideally this will let you continue to move without creating unnecessary limps or compensations.

  
 For better body alignment and range of motion through hands-on myofascial release, come see Claudia at The White House Wellness Centre!
  Returning to Work
 It is normal to feel self conscious when returning to work after a long absence, and also for fellow employees to feel awkward when determining how best to welcome you back. 
 For returning employees, if there has been little communication while they have been away, it would be worthwhile for the employee to make contact other than simply announcing a return to work date, as there may have been changes at the workplace and they can be more prepared when they start back. 
 Once back to work, it may be hard to decide how public to be about personal problems, so share only what you feel comfortable sharing.  If help with your work load is needed, ask for it but if no help is needed, let your fellow employees know as well.  If there are relapses, feelings of discouragement or embarrassment can occur, but there is no need to apologize if a genuine effort was made.  Don&rsquo;t assign blame and focus on learning what other solutions can be applied to assist in the return to work. 
 For fellow workers, there can be a range of emotions from indifference to worry depending on how close the relationship was to the fellow employee.  It is useful for supervisors to plan for a casual meeting to welcome the employee back and to discuss any particular concerns and what support the returning employee may need. 
 Fellow workers can also give the returning employee time, space and a listening ear once they are back to work, and only give advice when asked.   Returning employees appreciate the welcome back, but generally want to be treated as normal and not be treated with kid gloves.  Be honest in praise and criticism, as resentment can develop if fellow workers feel they have to cover of do the work of the returning employee.
 
  


 
 
 




  









 
 
 This is email was sent to %%emailaddress%%, Unsubscribe. | Send to a friend The White House Wellness Centre 3107 27th Street, Vernon, BC, V1T 4W4 Tel: (250) 558-0688 | www.whitehousewellness.com | E-mail: whitehousewellness@shaw.ca
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			<title>Cold Laser and Dental Applications and Relaxation Techniques to Reduce Stress</title>
			<description>Cold Laser and Dental Applications and Relaxation Techniques to Reduce Stress</description>
			<author>The White House Wellness Centre</author>
			<pubdate>Wed, 07 Nov 2012 10:40:03 -0700</pubdate>
			<subject>Cold Laser and Dental Applications and Relaxation Techniques to Reduce Stress</subject>
			<content><![CDATA[


 
 


 
  


 
 
  
 Hello %%First Name%%,
 This month I was asked to do a presentation to dental hygenists on cold laser and TMJ dysfunction.  The dental profession has been prolific in their research with lasers over the last few years, so I expanded my talk to include other dental applications with cold laser.  I suspect that in a few years you will see more dentists employing this highly effective modality in their practice, to reduce the number one fear of people going to the dentist - pain!
 Dental Applications using Cold Laser
 The dental profession has been on the leading edge of research using cold laser, with over 100 clinical trials in the last year alone.  The cold laser is effective in reducing pain and inflammation, as well as accelerate soft tissue repair by increasing collagen formation.  The five following dental conditions are common and have shown excellent results by applying cold laser:
 TMJ Dysfunction is dentally addressed with TMJ splints to realign a bite issue, but it is often treated in conjunction with manual therapy, as there is increased headaches and soft tissue pain when the splint is adjusted.  Studies have shown that there is a clinically significant reduction in jaw pain and increased mandibular movement with cold laser, as effective as splinting.  Even greater results are shown when using both splints and cold laser together.   
 Gingivitis improved dramatically with the inclusion of cold laser with traditional periodontal treatment than with traditional treatment alone.  There was a reduction in bleeding, gum inflammation, and plaque, all important to prevent advancement of dental cavities.
 Dental extraction pain can be substantially reduced with using cold laser following the extraction. Studies showed substantial reduction of pain and inflammation and improved healing compared to the control groups.
 Orthodontic forces involving braces were split mouth studies, where laser was applied on one side of the mouth only, so the patient is their own control.  There was significant reduction of pain on the laser side after brace readjustments and interestingly increased tooth movement, which could decrease treatment time.  Cold laser was also used in a clinical trial involving maxilla expansion, and there was not only a reduction of pain, but increased opening of the midpalate suture and accelerated bone regeneration compared to the control group. 
 Oral ulcers and cold sores are seen secondarily in the dental profession, and using cold laser has shown to not only reduce pain, but speed up healing of these conditions and in the instance of cold sores, even help prevent reoccurrence. 
 The amount of time involved for dental applications of laser is minimal, as the area is often small, so only minutes would be required, allowing an easy integration into the dental practice.  But best of all would be improved patient outcomes, and less pain, making it less fearful to go to the dentist!
  
 Relaxation Techniques for Stress Management
 Effective relaxation techniques provide a powerful antidote to stress; it can revitalize the body, steady the emotions, and create greater mental clarity.  It is a matter of letting go, instead of holding on to, of not doing, rather than doing.  As you relax, muscle tension is reduced and there is a decrease in the activity of the sympathetic nervous system. 
 Deep breathing can be learned in minutes and have immediate benefits, but long lasting effects will be appreciated after several weeks of practice.  It can quickly reduce anxiety and pain on the spot, allowing emotional control.  Longer term it can alleviate irritability, muscle tension, fatigue, panic attacks and depression.  Steps for effective deep breathing include:

 Allow for 10 minutes of undisturbed time
 Find a quiet place to sit or lie down
 Close your eyes., scan your body for tension and begin to relax those muscles
 Place your hand on your stomach and breathe through your nose
 Focus breathing through your stomach by visualizing a balloon expanding and contracting
 Count down 10 seconds for each inhale/exhale

 Meditation can be added on to deep breathing, by consciously focusing the mind on an object, word, phrase or activity and allowing background noise, thoughts or concerns to fade away.  Follow the steps for deep breathing, but allow your relaxation to deepen by meditating to the natural rhythm of your breathing.  As your mind wanders, choose to bring it back to your focus point.  With practice, you will begin to lose awareness of thoughts and experience a profound stillness of the mind. 
 Resource: Brown Crawshaw Inc. 
  
  
 
  


 
 
 




  









 
 
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			<title>Negative Self Talk and Biostimulation activated by Cold Laser</title>
			<description>Negative Self Talk and Biostimulation activated by Cold Laser</description>
			<author>The White House Wellness Centre</author>
			<pubdate>Wed, 03 Oct 2012 13:50:04 -0600</pubdate>
			<subject>Negative Self Talk and Biostimulation activated by Cold Laser</subject>
			<content><![CDATA[


 
 


 
  


 
 
  
 Hello %%First Name%%,  This month I really put my laser to the test when my husband fell three feet off the back of our boat onto the pavement below, landing on both wrists.  At first we thought he may have broken his wrists, but of course being a stubborn male, would not go to the hospital to get an x-ray.  So while he put ice on the wrists I went into work to fetch my cold laser.  Within two hours of his fall he had his first laser treatment.   The next two days we lasered the wrists twice daily, as well he applied ice and traumeel.  He only took a few ibuprofen the first day.  48 hours after the fall, the swelling had disappeared,  he had no pain, almost full range of motion, plus a return of some strength, even though the bruising was developing.  It was an unbelievable recovery.  I have had great outcomes with acute injuries when you can start laser therapy within 24 hours of injury and the tissue is actively repairing and needing energy.  He was well enough he could even vacuum!  Biostimulation activated by cold laser
 Cold laser, or low level laser, was added as a new service at the White House in May 2011.  Since using this new technology, we have been having some great results with a variety of muscle, tendon, ligament, joint, cartilage and nerve conditions. 
 Cold laser works by activating three biological pathways:

 Adenosine Triphosphath (ATP) Pathway:  The mitochondria (the cell engine) absorbs the light energy and chemically converts it into ATP, which is the cell&rsquo;s fuel.  This process accelerates tissue regeneration by increasing synthesis of collagen, the building block of all soft tissue.  Secondary reactions include increased protein synthesis and stimulating cell division.
  Nitric Oxide Pathway:  Nitric Oxide relaxes the lymphatic system, which allows reabsorption to occur, reducing inflammation and pain.  There is also an increase in vasodilation, to get more blood and oxygen to injured tissues.
  Lipid Absorption Pathway:  Increased porosity of the cell membrane allows a rebalancing of the sodium-potassium pump, thereby decreasing the pain signal.  Low level laser also reduces pain by stimulating endorphin synthesis, the body&rsquo;s natural pain reliever.

 The end result of cold laser treatment is to not only reduce pain and speed up healing time, but by naturally increasing collagen synthesis, you have true tissue repair at a cellular level! 
  
 Negative Self Talk
 Self-talk can have a powerful impact on your emotional well-being and motivation.  Unfortunately negative self-talk has a way of becoming a self-fulfilling prophecy, which can occur when there is a stressful life event, when you are anxious or when you are feeling down on yourself.  At these times, you are least able to be truly rational and objective. The key is to recognize flawed self-talk and replace the errors with more appropriate thinking, a strategy often used in cognitive behavioral therapy. 
 Some examples of flawed thinking:

 All or nothing thinking: if anything is less than perfect, you see it as total failure
 Filtering out the positive: you think good outcomes were just dumb luck
 Jumping to conclusions: you predict things will turn out bad before they happen
 Magnification: you exaggerate the importance of your problems or short comings
 Should statements: you tell yourself that things should be the way you expected them to be, often not reality
 Labeling: instead of saying I made a mistake you attach a negative label, I am a loser
 Self blame: you hold yourself personally responsible for events not in your control

 Positive self talk can give you confidence and free you to use your talents to the fullest.  Remember your positive traits and skills when your thoughts turn negative. Review your previous successes in your mind and correct your flawed self talk.  The ultimate purpose of examining your self-talk is to change actions that are self defeating.  The real power of self talk lies in how it changes your behavior.
 Source: Brown Crawshaw, Inc
  
  
  
 
  


 
 
 




  









 
 
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			<title>Reduce diabetes with weight training and coping with cumulative stress</title>
			<description>Reduce diabetes with weight training and coping with cumulative stress</description>
			<author>The White House Wellness Centre</author>
			<pubdate>Wed, 12 Sep 2012 11:05:06 -0600</pubdate>
			<subject>Reduce diabetes with weight training and coping with cumulative stress</subject>
			<content><![CDATA[


 
 


 
  


 
 
  
 Hello %%First Name%%,
 The summer is winding down and finally the kids are back in school!  If you are like me, you tend to "let yourself go" in the summer, too much food and drink, and too little time in the gym!  Make a fall resolution to commit to your health, and start (again) to watch your diet better and increase your exercise level.  Countless research, and common sense, points to all the health benefits of active living, so take control of your body and go from a Pinto to a Camaro!
 Lifting weights to lower diabetes risk
 A recent publication in the Archives of Internal Medicine suggests that lifting weights might be an alternative for people who have difficulty with aerobic exercise, such as those with mobility problems, for the prevention of Type 2 Diabetes.  The study found that men who lift weights for 30 minutes per day, five days per week, lowered their risk for Type 2 diabetes by 34 percent.  If they combined weight training with regular aerobic exercise, such as a brisk walk, they may be able to reduce their risk by close to 60 percent.
 The study, done out of the University of South Denmark, is one of the first to look at weight training&rsquo;s role in diabetes prevention.  The study followed 32,000 men between 1990 and 2008, by having the men fill out a questionnaire every two years on how much time per week they spent on weight training and aerobic exercise. 
 While it is well know that keeping your weight in a healthy range and exercising regularly are both good ways to lower your risk for developing Type 2 Diabetes, the researchers say weight training likely lower diabetes risk by increasing muscle mass and improving insulin sensitivity.  While this study cannot be generalized to women, other research has shown that women benefit greatly from weight training for increased muscle and bone mass, both of which decline post menopause, putting women at higher risk for osteoporosis. 
  
 Cumulative stress and ways to cope
 Accumulation of stress which results from repetitive change and loss can gradually build, resulting in adaptation to a hazardous environment which can make us ill.  We are more likely to remember the impact of sudden or traumatic change, as opposed to the gradual increase of stress, which does not leave us adequate time to adapt or recover before the next event places further demand on us. 
 The demands of the &ldquo;daily grind&rdquo; can have us adopt a new expanded normalcy as we try to accommodate the changed behavior.  The emphasis on fight approach or flight avoidance determines the way in which we are likely to respond to the daily stressors of living.  Individuals can be thought of as either avoiders or approachers.  The flexible and selective use of both strategies results in the best adaptation to cumulative stress and even traumatic stress. 
 As we all need some level of stress to challenge us so we stay motivated and not become apathetic and depressed, how do we balance out the stresses of life?

 Ask if you are an avoider or approacher?  Learn the value of the other coping strategy
 Take time to quietly reflect on your day and find gratitude in some aspects of it
 Tune into your moments of consolation and desolation and gain clarity and insight
 Incorporate a regular exercise program to relieve physical and mental stress
 Allow for time during your day that is unstructured for problem solving to occur
 Seek assistance in working through some of the more difficult stresses, either with a family member, friend or professional

 Reference: Brown Crawshaw Inc.
  
 
  


 
 





  









 
 
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 COPYRIGHT. The White House Wellness Centre. ALL RIGHTS RESERVED.








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			<title>Neck Pain: No Drugs Required</title>
			<description>Neck Pain: No Drugs Required</description>
			<author>The White House Wellness Centre</author>
			<pubdate>Mon, 20 Aug 2012 18:20:05 -0600</pubdate>
			<subject>Neck Pain: No Drugs Required</subject>
			<content><![CDATA[

 
 


 
  


 
 
  
 Hello %%First Name%%,
 After producing a newsletter for two years, I am sending this month out late as I just returned from 3 weeks in Europe.  One of the things that really struck me of the 4 countries we toured, is that Europeans have a much worse diet, drink more alcohol (cheap beer) and smoke at higher rates than our North American counter parts, but they are far slimmer than us.  The key is movement, as in the big cities, the transit systems are superb, and most people walk or bike (Amsterdam) than drive.  So obesity, which is the new health epidemic, could be reduced substantially if we just parked our cars.  While the weather is good, take advantage of getting active, and you may even be inspired to buy an easy rider bike and start biking a few days of the week, at least until ski season!!  Neck Pain: No Drugs Required
 Neck Pain: No drugs required
 A January 2012 study published in the Annals of Internal Medicine has found that conservative care consisting of either spinal manipulation or home exercise to be more effective than over the counter and prescription medication for relieving both acute and subacute neck pain.  The study involved 272 adults with nonspecific (muscle-ligament-joint) neck pain of 2-12 weeks duration, excluding more serious pathologies such as discs, fractures, and instabilities. 
 Subjects were randomized into three groups for 12 weeks: spinal manipulation (SMT), home exercise and medication. Self report outcomes (pain, function) were measured at 2, 4, 8 and 12 weeks during the trial period,  and at 6 and 12 months follow up.  Results were as follows:
 12 week comparisions of pain reduction
 Improvement                &gt;50%                      75%                        100%
 SMT Group                    82 %                       57 %                       32 %
 Exercise Group               77 %                       48 %                       30 %
 Medication Group           69 %                       33 %                       13 %
 At long term follow up, 75 % at 6 months, and 81 % at 12 months of SMT group reported at least a 50 % reduction of pain.  71 % at 6 months and 69 % of 12 months of exercise groups reported at least a 50 % reduction of pain.  59 % of 6 month and 69 % at 12 month of the medication group had a pain reduction of at least 50 %. 
 What can be concluded is that both the SMT and exercise groups had similar short and long term outcomes, more favorable than the medication group.  This further reinforces past research which has shown active therapies for neck and back pain (exercise and manipulation) to be the most effective treatment for these common and reoccurring conditions.
  
 
  


 
 
We have to bid farewell to our acupuncturist, Katrina Ao, who has moved to Victoria with her family.  We will miss Kat's unique form of Japanese acupuncture, but will hopefully be welcoming a new acupuncturist in the next few months!  We wish Kat good luck in her future endevours!




  









 
 
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 COPYRIGHT. The White House Wellness Centre. ALL RIGHTS RESERVED.







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