Diaphragm Function from an Osteopathic Perspective
The diaphragm is a dome-shaped muscle that separates the thoracic cavity from the abdominal cavity. It plays a crucial role in respiration (the main breathing muscle) and also has an impact on the health of the surrounding structures. Osteopaths view the diaphragm as a vital part of the body’s structure and function, and believe that it can contribute to a variety of health issues when not functioning properly.
From an osteopathic perspective, the diaphragm is viewed as a key player in the body’s structural alignment. It attaches to the lower ribs, sternum, and lumbar vertebrae, and its contraction helps to create negative pressure in the thoracic cavity, allowing air to be drawn into the lungs. Additionally, the diaphragm is intimately connected to the spine, pelvis, and surrounding fascia, which means that any dysfunction in these areas can impact the functioning of the diaphragm.
One common issue that osteopaths see in relation to the diaphragm is dysfunction in the form of restriction or tightness. This can occur due to a variety of factors, such as poor posture, trauma, or chronic stress. When the diaphragm is restricted, it can impede its ability to move freely during breathing, leading to shallow breathing patterns (upper rib breathing) and decreased oxygenation of the body’s tissues. This, in turn, can contribute to a host of health issues such as fatigue, headaches, neck and shoulder tension, and digestive problems.
The diaphragm is intimately connected to the digestive system. When the diaphragm is restricted, it can impede the proper functioning of the digestive organs, leading to issues such as bloating, constipation, and acid reflux. Similarly, the diaphragm plays a role in the body’s ability to eliminate toxins through the lymphatic system. It basically acts like a large pump for the body and dysfunction in the diaphragm can impede lymphatic flow, leading to a buildup of toxins and a compromised immune system.
Osteopaths also recognize that the diaphragm can be impacted by issues in the surrounding structures. For example, tightness in the muscles of the back or pelvis can lead to a pull on the diaphragm, causing it to become restricted. Similarly, restriction in the fascia of the abdomen can impact the diaphragm’s ability to move freely during breathing. Osteopaths use a variety of techniques, including soft tissue manipulation, stretching, and joint mobilization, to help restore proper function to the diaphragm and surrounding structures.
Overall, the diaphragm plays a critical role in the body’s overall health and functioning. Osteopaths recognize the importance of this muscle and its impact on the surrounding structures. By addressing dysfunction in the diaphragm and surrounding areas, osteopaths can help to restore proper function and promote optimal health throughout the body. If you are experiencing any symptoms related to the diaphragm or breathing, consider consulting with an osteopath today for an evaluation and appropriate treatment plan.
Written by: Daniel Stasiuk
Mobilizing Your Joints
It’s miserable when your joints ache. It’s worse when they’re stiff and everyday movement hurts. Often, gentle exercise has everything feeling right again. But sometimes it doesn’t. If that’s the case, it might be time to call the osteopath.
You’ve got a lot of joints in your body: Hinge joints (your knees, for example), ball and socket joints (your hip, for example) and saddle joints (you’ve got one in your thumb). There are other types too. Joints are points where bones meet, covered in cartilage at their ends to smooth the friction of movement. Tendons and ligaments support the moving joints in your body, while muscles initiate and sustain movement. They’re complex things, so it’s not surprising that sometimes things go wrong. Sometimes things get a bit stuck: joints can be irritated and inflamed through overuse, injury, and arthritis; surrounding muscles that should support the joint may become imbalanced in terms of strength and flexibility. Without movement to stimulate synovial fluid, the joint becomes stiffer and more painful. Muscles, tendons, and ligaments tense to support the pained joint, potentially creating even more pain. Meanwhile, you attempt to carry on with normal life, limping on the injured joint. Or perhaps you attempt to rest it completely, but both options create more pain. There is another way — it’s time to call your Osteopath.
What can my Osteopath do?
Your Osteopath understands your musculoskeletal system and will employ manual manipulation techniques to mobilize your “stuck” joint. This will usually involve stabilizing one segment of the joint while applying force to the other, usually in the direction of the tightness. The pressure may be forceful and seemingly sudden, or gentle and oscillating, but the result is the same — a return to a fuller range of motion for the joint, a reduction in pain and improved balance and functionality of the joint and surrounding muscles. What sort of mobilization treatment is appropriate will be determined by your symptoms, their causes, and the anatomy of the joint itself.Mobilizations can treat pain and stiffness in any of the body’s joints, but they’re particularly sought after for shoulder pain, chronic back pain, heel pain caused by plantar fasciitis, tennis elbow (lateral epicondylitis), ankle pain and knee osteoarthritis.
What does treatment feel like?
Joint mobilization should not hurt. Many patients experience almost immediate relief from pain, although they might be sore in the area worked on for a day or two afterwards.
Following your treatment, your osteopath will prescribe exercises to maintain and build upon your mobility gains. It’s important that you follow this program of exercises as the movement patterns that caused problems in the first place are likely to reoccur.
Joint mobilizations are a non-invasive option for dealing with the pain and debilitating effects of reduced range of motion in your joints. Call us to make an appointment with one of our Osteopaths today. We can help!
Wrinkles and Sagging Skin?
Nanofractional Radiofrequency (RF) is an innovative and minimally invasive skin resurfacing treatment that offers a number of benefits for patients seeking to improve the look and feel of their skin. RF energy is delivered to the skin in a fractionated manner, allowing for precise and controlled heating that stimulates collagen production, improves skin texture and tone, and reduces the appearance of fine lines, wrinkles, and other signs of aging.
Nanofractional RF works by using tiny, micro-sized pins to create a grid of micro-channels through the skin. These RF energy heats the skin to a precise temperature and stimulates the production of collagen. The heat also helps to tighten and tone the skin, resulting in a more youthful and radiant appearance.
One of the key benefits of Nanofractional RF is that it is a minimally invasive procedure, which means there is no downtime or extensive recovery period required. Unlike other skin resurfacing treatments that require a long recovery period, Nanofractional RF only requires a few days of post-treatment care. This makes it a great option for patients who want to improve the look and feel of their skin but do not have the time or desire for a long recovery period.
Another benefit of Nanofractional RF is that it is safe for all skin types and can be used to treat a variety of skin concerns, including fine lines and wrinkles, sun damage, acne scarring, hyperpigmentation, and more. This versatility makes it a popular choice for patients who want to address multiple skin concerns in a single treatment.
In addition to its benefits for the skin, Nanofractional RF is also a fast and convenient treatment option. Depending on the size of the treatment area, a Nanofractional RF session can take anywhere from 15 minutes to an hour, making it a great option for busy individuals who want to improve the look and feel of their skin without taking time out of their busy schedules.
To prepare for a Nanofractional RF treatment, patients should cleanse their skin and avoid using any topical creams, lotions, or other products that can interfere with the procedure. After the treatment, patients should avoid exposure to direct sunlight and wear a broad-spectrum sunscreen to protect their skin and promote optimal healing.
Overall, Nanofractional RF is a highly effective, safe, and convenient skin resurfacing treatment that offers numerous benefits for patients seeking to improve the look and feel of their skin. Whether you are looking to reduce the appearance of fine lines and wrinkles, improve skin texture and tone, or address other skin concerns, Nanofractional RF is an excellent option that can help you achieve your desired results.
We are currently offering 50% off treatments until Feb 14th which makes it the perfect Valentine’s Day gift for that special someone!
Book your complimentary initial consult now with our Naturopathic Doctor Matthew Pace. Beachealth.janeapp.com or 416.546.4887
RSI
Recovering from RSI with Osteopathy
The human body is meant to move. It’s not meant to move like a machine in a factory – repetitively performing one action. And yet office work, modern technology and many manual jobs force us to move in such a way. Even our leisure time is invaded with some sports, hobbies and instruments encouraging limited, unbalanced, repetitive movement patterns. If we’re unlucky Repetitive Strain Injury (or RSI) can be the result. And it can be debilitatingly painful. So let’s talk about recovering from RSI with osteopathy.
What Is RSI?
Repetitive Strain Injury, also called Occupational Overuse Syndrome, is really a descriptive term for overuse injuries rather than a specific diagnosis. The condition can affect any part of the body although it’s more common today in the wrists and forearms due to our reliance on computers and keyboards at work. Carpal Tunnel Syndrome is a type of RSI, as are bursitis and tendonitis. We have a lot of names for it: tennis elbow, texter’s thumb, housemaid’s knee, trigger’s finger, Rubik’s wrist (when Rubik’s cubes had everyone obsessed). The list goes on. In fact, when the condition was first described back in 1700 by Italian physician Bernardino Ramazzini after observing industrial workers, he noted more than 20 categories of RSI. It’s simple really – repetitively performing one action without rest can cause inflammation and damage to the body’s soft tissues and nerves. Symptoms can include tingling, numbness, shooting pain and burning sensations, excessive weakness and fatigue, and clumsiness.
What to do about it?
Firstly, please don’t ignore the mild, early symptoms. A small annoyance can become chronic pain if left untreated and continually exacerbated. Now some commonly given advice is to stop doing the activity causing you pain. But as osteopaths we know that’s sometimes not realistic or desirable: a guitarist with a gig coming up can’t just stop practising and a keen tennis player shouldn’t have to give up the sport they love. And we all have to work!
So, what can be done to prevent it?
Ergonomics
Take the time to ensure your work (and play) space is ergonomically sound. Check that your desk, chair and monitor are set at the right height. Similarly, make sure you’re playing with the right sporting equipment for you.
Rest
Take breaks throughout the day and move differently during them. The repetitive nature of typing, playing the piano or swinging a golf club is a problem, but so too is the limited range of motion those actions take you through. Take a moment to stretch and move in an alternative pattern (a few wrist rotations if you’ve been typing for hours for example.)
Posture
Working in a misaligned posture places extra load and aggravation on your body. So sit, stand and move well through whatever activity you’re doing. It’s important to note, that having your environment set-up with ergonomics in mind will help with this, but even the best chair can be slumped in! If you’re really too tired to move well then it’s time for that rest we mentioned earlier.
Treatment
Make an appointment with the osteopaths at Beachealth by calling (416) 546-4887 today. The sooner you make an appointment the sooner we can help you. If you have only niggling pain, but it’s becoming persistent, please take action before it becomes debilitating. If you’ve taken steps to improve your workstation, implement rest breaks and moved mindfully, but find things have not improved in forty-eight hours, we advise you make an appointment as soon as convenient. But don’t despair if you have left it too long and are suffering chronically. It might take a little longer, but we can still help. It’s what we do!
After an initial consultation to understand your discomfort and its causes, your treatment will most likely include massage, stretching, and possibly the realignment of some affected joints. Your osteopath will also advise you on exercises and stretches to bring relief. While a cure is unlikely to be instantaneous, your osteopath is uniquely skilled to assist in recovery from RSI. By promoting blood flow to stiff or painful soft tissues and returning the body to a balanced alignment, your osteopathic treatment enables the body’s own healing mechanisms to work efficiently.
We look forward to seeing you at the clinic and helping you back to tennis, golf, gardening, guitar-playing, writing, sewing (or working) with less pain.
Superfoods for Christmas
Christmas foods have a bit of a bad wrap! (Please forgive the pun.) Too many mince pies, mulled wine (and all the other drinks), servings from the cheese platter and candy canes leave many of us stuffed, sluggish and soooooo not looking forward to dieting in January. But many traditional Christmas foods are incredibly nutritious. We invite you to fill up on these superfoods this year and enjoy the less healthy treats in moderation.
- Turkey is a feel-good superfood. It’s high in protein, vitamins B6 and B12, potassium and zinc. Remove the skin and it’s low in fat too. And it’s a serotonin booster (the feel-good hormone) because it’s high in the amino acid tryptophan. (Just go easy on the gravy!)
- Smoked Salmon is a fantastic source of protein, Omega-3s and Vitamin D. It’s also high in (good) fat and salt, but it’s a healthy enough indulgence on Christmas Day.
- Prawns/ Shrimp are low in fat and high in copper, zinc, and selenium (important for healthy hair and nails.) Maybe blend up your own healthy dipping source with low-fat natural yoghurt, lime, and coriander to maximise the goodness.
Every nut has a slightly different nutritional profile, but between them, a handful of nuts bring a host of vitamins, fibre, and good fats. Admittedly, roasted and salted, or candied, they become more of a treat and less of a superfood. Why not add them to stuffing, sprinkle over salads or roast your own gently to control the process?
You might think you don’t like Brussel Sprouts, but that’s probably because you haven’t had them blanched and then lightly fried (in a healthy oil) with sage and chestnuts. The good news is that this cooking method leaves them tasting much better than the overly boiled sprouts you might have tried before, but also preserves their high Vitamin C content. They’re also high in fibre, folic acid, and potassium.
Carrots and Roasted Parsnip round out the traditional Christmas meal, bringing yet more fibre, folic acid, Vitamin C, and manganese to the table. If a cooler meal is more your thing Superfood salads incorporating Figs and Cranberries could stand in for the vegetables. (Check out the Mason Jar salad technique for preparation ahead of time.)
Desserts and treats featuring Cinnamon and Nutmeg will be packed with minerals including potassium, calcium, iron, copper, zinc, phosphorus, manganese and thiamin. And Dried Fruits while calorific still count towards your five a day. (Maybe replace the sugar for monk fruit or another natural sweetener if you’re baking yourself so as not to undo all the good the fruit and spices are doing.)
Add a Clementine to the Christmas stockings and you have a super-food packed traditional Christmas menu.
We wish you a very happy, healthy Christmas!
References:
Matthews, L. (2015). Twelve Days of Christmas Super Food. [Online] Available at https://www.jamieoliver.com/features/christmas-super-foods. Accessed on 20/10/2022.
BBC Good Food. (n.d.) Brussel sprouts with chestnuts & sage recipe. [Online] Available at https://www.bbcgoodfood.com/recipes/brussels-sprouts-chestnuts-sage. Accessed on 20/10/2022.
Reducing Respiratory Tract Infections With Mushrooms
Along with the colder weather, winter also brings an increase in colds, flus, and other infectious diseases. Respiratory illnesses are at particularly higher levels than normally seen this time of year. Respiratory tract infections are infections of part of the body that affect breathing, sinuses, throat, airway, and lungs. Prevention is a great way to avoid the suffering coupled with acquiring one of these seasonal illnesses and that involves strengthening our defences, namely, ensuring we have a well functioning immune system. Thankfully, a little know polysaccharide (carbohydrate molecule) called Beta-Glucans which can be found in high concentrations in mushrooms, can be a very helpful tool in helping us avoid illness and respiratory tract infections.
What are beta-glucans?
Beta-glucans are a type of fiber found in the cell walls of certain yeasts, bacteria, fungi, algae, plants like oats, barley, wheat, rye, and mushrooms. Beta-glucans are a unique family of fibres that are biologically active, meaning they go beyond providing nutritional value and can impact body function. In the case of beta-glucans, they can positively impact immune function.
How do beta-glucans affect or immune system?
Beta-Glucans are believed to stimulate the immune system, modulating humoral and cellular immunity, and thereby have beneficial effects in fighting infectious diseases, such as bacterial, viral, fungal, and parasitic diseases. Beta-Glucans can stimulate specific receptors involved in immunoregulation. They improve the body’s immune system defence against foreign invaders by enhancing the ability of key immune cells such as macrophages, neutrophils, and natural killer cells. They also increase in production of salivary immunoglobulins, and improve in mucosal immunity in our airways and digestive tract.
They achieve this through their unique molecular structure which allows interaction with several cell surface receptors such as complement receptor 3 (CR3; CD11b/CD18), lactosylceramide, selected scavenger receptors, and dectin-1 (betaGR).Additionally, beta-glucans have high levels of antioxidants which reduce oxidative stress on the body as well as improve digestion and elimination through its fibre content and positive impact on healthy strains of intestinal bacteria.
What does the research say about beta-glucans effects on respiratory tract infections?
Several studies looking at children as young as 3 years of age show significant reduction in recurrent respiratory tract infections (RRTIs), and respiratory diseases such as laryngitis, common cold, bronchitis and pneumonia.
Beta-glucans have also been demonstrated to reduce upper respiratory tract infections and fatigue in marathon runners and high to moderately stressed adults.
Using beta-glucans in a preventative way may decrease the frequency of various forms of respiratory tract infection, support protective immune mechanisms, and possibly provide other beneficial effects such as increased well-being, decreased sick days and reduction in medication or antibiotic use.
Where to find Beta-glucans?
Not all supplements are created equal, and this couldn’t be more true for mushroom supplements.
The therapeutic polysaccharides in mushrooms (beta glucans) are found inside indigestible cell walls (made of chitin). Only when properly extracted can they maintain their structural integrity and be concentrated to therapeutically useful levels.
An extract is critical to guarantee bioavailability and to create the potency needed for therapeutic effectiveness. The bulk of the mushroom supplements available in the U.S. and Canada are ground up mushrooms (un-extracted), put in capsules or tinctures. These supplements are significantly less potent than extracts used in clinical research needed to achieve a therapeutic response. Therefore, it is important to find mushroom supplements that have used the appropriate methods of extraction and are ideally not grown on grains, such as brown rice, which is common. A good quality health food store should have plenty of options to choose from. Additionally, mushroom fruiting body extracts offer a more potent and higher quality product than mycelium extracts. Concentrated fruiting body extracts contain more bioactive levels of beta-glucans and a wider array of nutritional components compared to the mycelium.
Best mushrooms for beta-glucans
• Reishi
• Cordyceps
• Chaga
• Lions Mane
• Turkey Tail
• Maitake
Best Brands
• Harmonic Arts
• Four Sigmatic
• Teelixir
• Host Defense
• Hybrid Herbs
Written by: Jared Cox
References:
Akramiene D, Kondrotas A, Didziapetriene J, Kevelaitis E. Effects of beta-glucans on the immune system. Medicina (Kaunas). 2007;43(8):597-606. PMID: 17895634.
Talbott S., Talbott J. Effect of β 1,3/1,6 glucan on upper respiratory tract infection symptoms and mood state in marathon athletes. J. Sport Sci. Med. 2009;8:509–515.
Bashir KMI, Choi JS. Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. Int J Mol Sci. 2017 Sep 5;18(9):1906. doi: 10.3390/ijms18091906. PMID: 28872611; PMCID: PMC5618555.
Talbott, S. and Talbott, J., 2010. Beta 1, 3/1, 6 glucan decreases upper respiratory tract infection symptoms and improves psychological well-being in moderate to highly-stressed subjects. Agro Food Industry Hi-Tech, 21(1), pp.21-24
Vetvicka V, Richter J, Svozil V, Rajnohová Dobiášová L, Král V. Placebo-driven clinical trials of yeast-derived β-(1-3) glucan in children with chronic respiratory problems. Ann Transl Med. 2013 Oct;1(3):26. doi: 10.3978/j.issn.2305- 5839.2013.07.01. PMID: 25332970; PMCID: PMC4200675.
Richter J, Svozil V, Král V, Rajnohová Dobiášová L, Stiborová I, Vetvicka V. Clinical trials of yeast-derived β-(1,3) glucan in children: effects on innate immunity. Ann Transl Med. 2014 Feb;2(2):15. doi: 10.3978/j.issn.2305- 5839.2014.02.01. PMID: 25332991; PMCID: PMC4202474.
Richter J, Svozil V, Král V, Rajnohová Dobiášová L, Vetvicka V. β-glucan affects mucosal immunity in children with chronic respiratory problems under physical stress: clinical trials. Ann Transl Med. 2015 Mar;3(4):52. doi: 10.3978/j.issn.2305-5839.2015.03.20. PMID: 25861607; PMCID: PMC4381477.
Jesenak M, Majtan J, Rennerova Z, Kyselovic J, Banovcin P, Hrubisko M. Immunomodulatory effect of pleuran (βglucan from Pleurotus ostreatus) in children with recurrent respiratory tract infections. Int Immunopharmacol. 2013 Feb;15(2):395-9. doi: 10.1016/j.intimp.2012.11.020. Epub 2012 Dec 20. PMID: 23261366.
Grau, J.S., Sirvent, L.P., Ingles, M.M. and Urgell, M.R., 2015. Beta-glucans from Pleurotus ostreatus for prevention of recurrent respiratory tract infections. Acta Pediatrica Espanola, 73, pp.186-93.
What is Diabetes?
Diabetes is a health condition that occurs when your body does not produce enough insulin or cannot use the insulin it produces. Insulin is a hormone that converts glucose into energy, usually keeping your blood glucose levels in check. You may have heard of diabetes, but are you familiar with the signs and symptoms? And did you know that there are different types of diabetes?
What are the types of diabetes?
- Type 1 diabetes is an autoimmune condition where the immune system attacks the cells that produce insulin. The cause is unknown and there is no cure for Type 1 diabetes.
- Type 2 diabetes develops gradually when the body becomes resistant to the effects of insulin and loses the capacity to produce enough insulin. There are strong links to genetics and lifestyle risk factors.
- Gestational diabetes occurs during pregnancy. It is characterised by higher-than-normal glucose levels, usually around 24-28 weeks.
What are the symptoms of diabetes?
Common symptoms of diabetes include:
- Increased thirst and constant hunger
- Passing more urine
- Unexplained weight loss (Type 1)
- Gradual weight gain (Type 2)
- Vision changes/blurred vision
- Fatigue and lethargy
Type 1 diabetes has a rapid onset of symptoms, and most people are diagnosed before they reach adulthood. Type 2 diabetes is harder to detect. The symptoms are not as pronounced, so it can go unnoticed for long periods of time.
How is diabetes treated and managed?
Type 1 diabetes requires insulin replacement through injections or a pump. Daily doses of insulin are required to control blood glucose levels. Lifestyle changes cannot prevent Type 1 diabetes, however maintaining a healthy lifestyle after diagnosis can reduce your risk of developing serious complications (e.g. kidney disease or eye damage).
Through changes to diet and increased physical activity you can slow or halt the progression of Type 2 diabetes. You may also need medicine to manage glucose levels.
Can osteopathic treatment help to manage diabetes?
As osteopaths, we take a holistic approach to healthcare. Whether you have been diagnosed with Type 1 diabetes or are working to slow the onset of Type 2 diabetes, we can provide diet, exercise, stress-management and lifestyle advice to help.
Osteopathic treatment can also help to relieve some of the musculoskeletal symptoms/dysfunction caused by diabetes. We will work with you to understand your symptoms and develop an appropriate treatment plan to get you back to feeling your best.
Diabetes and the Management by a Naturopathic Doctor
Diabetes is the results of poorly controlled blood glucose levels. It is not an uncommon occurrence in the Canadian population. This is concerning because of symptoms that can negatively impact quality of life, such as fatigue, cravings and weight gain. Even more severe is that excessive blood sugars and insulin resistance can damage many organs in the body, in particular the nervous tissue, cardiovascular system, kidneys and eyes.
The first step out Naturopathic Doctor will take a full health intake to determine what stage you are at. He will also recommend getting lab work done which will solidify the stage of insulin resistance you are in.
Once results are in supplements, diet and lifestyle changes will be recommended. Follow up appointments are highly recommended to adjust the plan as you progress back to normal. Re testing of certain labs may also be recommend to monitor progress. We may also work with your other health care practitioners to help with changes medications or dosages.
If you need help managing diabetes symptoms, give us a call on (416) 546-4887, or email us at [email protected] to book an appointment.
References:
- Health Direct (2022). Diabetes. [Online]. Available at: https://www.healthdirect.gov.au/diabetes (Accessed 5 April 2022).
- Diabetes Australia (2022). What is Diabetes [Online]. Available at: https://www.diabetesaustralia.com.au/about-diabetes/what-is-diabetes/ (Accessed 5 April 2022).
- World Health Organization. (2022). Diabetes [Online]. Available at:
https://www.who.int/health-topics/diabetes (Accessed 5 April 2022).
Exercise For Osteoporosis
It’s World Osteoporosis Day this month (on October 20th) so let’s look at the benefits of exercise for bone health and osteoporosis.
What is osteoporosis?
Osteoporosis is a chronic condition that causes a person’s bones to become weak and brittle, making them susceptible to fracture from minor falls or injuries. While your bones naturally become weaker as you age, osteoporosis can speed this process up.
You may be at higher risk if you are over 70 years old, female, experienced early menopause, or have a family history of hip fractures. Lifestyle factors that increase your risk include being sedentary, not doing weight-bearing or resistance training, having a low body weight and low muscle mass, eating a diet poor in nutrients, or having a high alcohol intake.
Benefits of exercise for osteoporosis
Exercise is beneficial if you have osteoporosis, because it can slow the rate of bone loss, strengthen your muscles, improve your balance to reduce your risk of falls, increase mobility, improve your mood and help to manage pain.
Regular physical activity throughout your life reduces the risk of developing osteoporosis in your later years. Regular activity combined with a healthy balanced diet can help you to reach and maintain a healthy weight, which puts less pressure on your bones and joints.
What type of exercise for osteoporosis?
There are three types of exercise you should incorporate into your routine: weight-bearing exercise, resistance training, and exercises to improve your balance.
Weight-bearing exercise is defined as aerobic activity conducted when you are on your feet with your bones supporting your weight, working against gravity. Examples of weight-bearing exercises:
- High impact: Jogging, jump rope/skipping, step aerobics, tennis, high knees, jump squats
- Moderate impact: stair climbing, hiking, dancing
- Low impact: stair step machines, low-impact aerobics
Resistance training makes your muscles work against a weight or force to build strength. These should be tailored to your ability and capacity with proper form to avoid injury. Examples of resistance training:
- Free weights (dumbbell and barbells)
- Resistance bands
- Body-weight resistance
- Weight training machines
Exercises to improve your balance and prevent falls:
- Tai Chi
- Standing on one leg
- Standing with your feet close together
- Walking backwards
If you have been diagnosed with osteoporosis, it’s important to exercise within your ability and seek supervision from a trained professional to ensure your exercise routine is safe for you and to reduce the risk of fractures.
Our Physiotherapist is an expert in movement and exercise. Book an appointment today to see how it can benefit your body and osteoporosis.
If you need help managing your symptoms and would like to find out how physio pilates could help, come and see us. Give us a call on (416) 546-4887 or email us at [email protected] to make an appointment.
References:
- Healthy Bones Australia (2021). Exercise & Bone Health [Online]. Available at: https://healthybonesaustralia.org.au/your-bone-health/exercise-bone-health/ (Accessed 29 August 2022).
- Better Health Channel (2015). Osteoporosis and exercise. [Online]. Available at: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis-and-exercise (Accessed 29 August 2022).
- Health Direct (2020). [Online]. Available at: https://www.healthdirect.gov.au/osteoporosis (Accessed 29 August 2022).
Osteopathic Treatment For Arthritis
Arthritis comes from the Greek word ‘arthron’ (meaning joint) and the ending ‘itis’ (meaning inflammation of). The term arthritis describes over a hundred conditions that cause inflammation of the joints. Read on to find out more about the main types of arthritis and how osteopathic treatment could help to manage your symptoms to improve your quality of life.
Osteoarthritis facts
- Osteoarthritis (OA) is one of the most common types of arthritis and is caused by wear and tear.
- OA affects the cartilage lining of the joint (as well as other surrounding parts), limiting range of motion and causing pain and stiffness.
- It is a progressive and chronic condition that mostly affects the hips, knees, spine, hands, and ankles.
- OA is most prevalent in adults in their mid-40s and over. Your risk is higher if you have a family history of OA.
Rheumatoid arthritis facts
- Another common type of arthritis is rheumatoid arthritis (RA). It is an autoimmune condition, which means that pain and inflammation are caused by the immune system targeting the lining of the joints (the synovium if you really want to know!).
- RA often affects the small joints of the body (the hands and feet) but affects the whole body.
- Pain is one of the main symptoms of RA. It also causes fatigue and flu-like symptoms.
- The most common age of onset is between 25-45 years.
- RA is more common in females.
Gout facts
- Gout is caused by excess uric acid in the blood which crystallises and deposits in the joints, creating severe, acute joint pain, most commonly in the big toe (but again can affect other joints).
Ankylosing spondylitis facts
- Ankylosing spondylitis is an inflammatory disease that starts in the sacroiliac joints (i.e. the joints between your spine and pelvis) but can affect your whole body.
- Symptoms include stiffness and lower back pain.
- It can affect shoulders, ribs, hips, knees, and feet.
- Onset occurs between 17 and 45 years of age.
Common arthritis symptoms
There are many types of arthritis that affect people in different ways, however there are some common symptoms, including:
- Joint pain, stiffness and inflammation that is generally worse when you first get out of bed in the morning.
- Reduced movement of joints.
- Tiredness and fatigue.
How can osteopathic treatment help to treat arthritis?
Osteopathic treatment is tailored to your individual needs. This is important when it comes to arthritis-related symptoms because there are many types of arthritis that affect people in different ways.
Your treatment plan may include a combination of techniques, including joint mobilisation, exercise prescription, massage, and lifestyle advice.
- We may use a range of soft tissue techniques, including massage, joint manipulation, and stretching to increase blood flow, reduce joint stiffness, and improve your range of motion.
- Treatment may involve a plan to keep you active because exercise is an effective way to treat arthritis. Exercise can help by increasing mobility, reducing pain and joint stiffness, strengthening the muscles which support the joints, decreasing tiredness and improving your mood and sleep.
- We may provide lifestyle advice to reduce stress and help to manage pain. Stress is known to increase pain and inflammation, so it is important to learn to reduce and manage stress as part of your treatment.
- We can also provide advice to help you to maintain a healthy weight by eating a healthy, balanced diet to reduce pressure on your joints.
If you need help managing arthritis-related symptoms, come and see us at the clinic. Call us on (416) 546-4887 or email [email protected] to make an appointment.
References:
- Health Direct (2020). [Online]. Available at: https://www.healthdirect.gov.au/arthritis (Accessed 19 August 2022).
- Mayo Clinic (2021). [Online]. Available at: https://www.mayoclinic.org/diseases-conditions/arthritis/symptoms-causes/syc-20350772 (Accessed 19 August 2022).
- Healthline (2021). [Online]. Available at: https://www.healthline.com/health/arthritis (Accessed 19 August 2022).
- Arthritis Australia (2017). Understanding Arthritis. [Online]. Available at: https://arthritisaustralia.com.au/what-is-arthritis/understanding-arthritis/ (Accessed 19 August 2022)
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Have you tried Pilates
Whether you’re a long-distance runner, returning to exercise from injury, or at the start of a new fitness routine, Pilates has something for everybody. Read on to learn about how to try it alongside osteopathy to get the most out of life!
What is Pilates?
The Pilates method uses a combination of exercises that can be adapted as gentle conditioning for rehabilitation from injury, or as a strenuous strength workout for seasoned athletes. It was developed by Joseph Pilates in the early 20th century as a type of low-impact, body strengthening exercise.
It’s based on six principles:
● Concentration: Bringing full attention to each movement.
● Control: Muscle control and moving with intention.
● Centering: Bringing focus to the body’s centre, engaging the core muscles.
● Precision: Performing each move with correct technique.
● Breath: Steady and controlled breathing, coordinating the breath with each movement (i.e. breathing out on exertion).
● Flow: Moving between each exercise with fluidity and ease.
Are there different types?
Yes, the two most common types are matwork and reformer.
● Matwork: Pilates movements performed on a mat.
● Reformer: Pilates movements performed on a reformer machine (bed-like equipment, which has a sliding carriage controlled by springs).
If you are new to this type of exercise, it may be an idea to go to introductory classes with a certified instructor to make sure you are practicing correct technique and alignment. However, Pilates is versatile – you can find a studio that offers matwork and/or reformer classes, or you can also try it at home with an exercise mat and virtual class for instruction.
Who is Pilates suitable for?
Pilates can be adapted to suit all levels of fitness and ability. It’s a great low impact, strengthening workout to add to your daily life. Whether you’re recovering from injury, looking to strengthen your core to enhance your sporting performance, or starting a new exercise program as a beginner, it has something for everyone.
What are the benefits of doing Pilates regularly?
Much like regular osteopathic treatment, the benefits of regular Pilates can be applied to many aspects of your life.
Are there different types?
Yes, the two most common types are matwork and reformer.
● Matwork: Pilates movements performed on a mat.
● Reformer: Pilates movements performed on a reformer machine (bed-like equipment, which has a sliding carriage controlled by springs).
If you are new to this type of exercise, it may be an idea to go to introductory classes with a certified instructor to make sure you are practicing correct technique and alignment. However, Pilates is versatile – you can find a studio that offers matwork and/or reformer classes, or you can also try it at home with an exercise mat and virtual class for instruction.
Who is Pilates suitable for?
Pilates can be adapted to suit all levels of fitness and ability. It’s a great low impact, strengthening workout to add to your daily life. Whether you’re recovering from injury, looking to strengthen your core to enhance your sporting performance, or starting a new exercise program as a beginner, it has something for everyone.
What are the benefits of doing Pilates regularly?
Much like regular osteopathic treatment, the benefits of regular Pilates can be applied to many aspects of your life.
Some of the benefits you may see:
● Improvements in core strength and posture
● Reduction in back pain
● Increases in energy
● Decreases in stress
● Enhancement of body awareness
● Improvement in balance
Like osteopathy, Pilates can have a positive effect on your life and wellbeing. Beachealth offers both Physiotherapy Pilates using the reformer for rehabilitation issues or mat work pilates aimed at fitness.