Dr. Elisabeth Miron, Chiropractor - News, articles and cooperation

Having a restful sleep is fundamental to overall health, restoration, relaxation andwell-being. If you are plagued by insomnia or are frequently fatigued, consider these tips. If you are still having problems, you may consider having a sleep study to identify any problems. A sleep study – or polysomnography – records physiological changes during sleep like heart rate, breathing rate, muscle activity, eye movements and brain function.

5 Things To Ensure:

1) maintain a consistent sleep-wake cycle

It is important to maintain a consistent sleep-wake cycle. This means trying to go to sleep at night and wake up in the morning at the same time each day. This will program healthy circadian rhythms. What are circadian rhythms? Circadian rhythms are natural rhythms in the body that regulate the sleep-wake cycle, digestion and other body process that occur in cyclic patterns during a 24 hour period. They tell the body when it needs to produce certain hormones and enzymes that regulate body processes. Shift work is particularly detrimental to health as it disrupts circadian rhythms. Try to get 8 hours of sleep each night.

2) wind down before bed

Meditation and deep breathing are great ways to wind down before bed. Spend 5-10min before bed to find a quiet place and consciously relax your muscles. Clear your mind of the day’s earlier stresses and allow yourself to sink. You may consider, a warm bath, yoga, thai chi, some calming music or a novel. Combine deep breathing with visualizing yourself in a fresh and relaxed place.

3) sleep environment awareness

The bed is meant for sleeping in. To program yourself to sleep when in bed, be sure to leave your work behind. Don’t watch TV or bring your laptop to bed with you.

4) daily exercise

Be sure to incorporate cardiovascular exercise into daily routine (just don’t do it right before bed!). Exercise reduces daily stress and releases endorphins.

5) get comfortable

Invest in a good quality, comfortable mattress. It may make mall the difference in the quality of your sleep. A comfortable, supportive pillow is also important. Your chiropractor may have some suggestions as to the best types of pillows to use. Avoid sleeping on your stomach. Sleeping on your back or side will ensure a better spinal alignment to reduce stiffness/soreness upon waking.

5 Things To Avoid:

1) avoid daytime naps

Daytime naps may prevent you from sleeping at a normal time at night. Thus, it is better to avoid this.

2) avoid/limit alcohol consumption

When alcohol is metabolized, heat is produced. This warmth is often responsible for waking people up in the middle of the night after consuming alcohol.

3) avoid/limit caffeine consumption in the afternoon and evening hours

As caffeine is a stimulant, it should be avoided in the evening hours especially. Thus, it is best to avoid coffee, tea (other than herbal tea), certain soft drinks, chocolate and energy drinks at this time.

4) avoid large meals close to bedtime

Digestion burns energy and can make you warm. Thus, dinner should be consumed several hours before bed and have only a light snack before bed if you’re hungry.

5) avoid sound pollution

Sometimes this is difficult especially if you live in an urban area or have many people in your household. Investing in a white-noise maker or using a small electric fan may make a huge difference.

For more health articles and tips, view my Healthy Living Blog or check out my Wellness Articles.

Sincerely,

Dr. Liz

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca.

Google+ Listing

Fibromyalgia is a chronic musculoskeletal condition characterized by widespread pain, fatigue and stiffness/tightness throughout the body. There are multiple characteristic muscle “tender points” that  are painful with light pressure. Fibromyalgia is associated with sleep disturbance, depression and difficulty concentrating (or “fibro-fog”). Other potential symptoms include headaches, anxiety, numbness/tingling and irritable bowel syndrome. Fibromyalgia is often a diagnosis of exclusion, meaning it is diagnosed after alternative causes for these non-specific symptoms are ruled out (such as hypothyroidism, anemia, diabetes, arthritic conditions, etc).

While the exact cause of fibromyalgia is unclear, it is theorized that a malfunction of the central nervous system results in amplification of pain or a reduced threshold for pain signal transmission such that relatively benign stimuli cause discomfort. Allodynia is the term used to describe perception of pain from a non-painful stimulus. Some risk factors for fibromyalgia include stress, sleep disorders, injury, family history, infection and nervous system abnormalities.

Fibromyalgia is often a long-term battle, however research shows that there are certain lifestyle modifications that can significantly reduce symptoms and allow patients to resume a more productive and comfortable life. The following article includes some of the best tips to accomplish this.

1) Cardiovascular Exercise

Strong evidence supports aerobic exercise as an effective means to relieve fibromyalgia symptoms.  Why might this be? Regular exercise supports a healthy cardiovascular system and overall good health, improves mood and self-efficacy and releases endorphins which naturally reduces pain. (Need some more motivation? Look at this amazing list of the benefits of regular exercise). Make sure you choose an activity that you enjoy as this will maximize your likelihood to continue it. Some examples are dancing, jogging and swimming. Exercising with a friend may help you both keep on track. Remember: any new activity should be started slowly with gradually increasing duration/intensity over time. Your body will need to adapt to new exercises and a gradual approach will reduce the chance that you may feel a bit worse initially. Consult a health professional before you start if you have any other health conditions.

2) Ensure Productive Restful Sleep

Having a restful sleep is fundamental to overall health, restoration, relaxation and well-being.  Sleep disorders are often associated with fibromyalgia. Having a sleep study may help to identify a problem, such as sleep apnea, which can be treated using a CPAP. A sleep study – or polysomnography – records physiological changes during sleep like heart rate, breathing rate, muscle activity, eye movements and brain function. It is important to practice appropriate sleep hygiene techniques as this helps to facilitate good sleep. Examples include maintaining a consistent sleep wake routine, avoiding daytime naps, avoiding caffeine/alcohol before bed and ensuring a comfortable sleeping environment. For a more complete list look at my sleep hygiene tips article.

3) Reduce Stress

It is important to find balance between work and play. Take time to enjoy hobbies such as reading, artwork or athletic activities. Visit friends and family. Try yoga or thai chi to unwind. Have a hot bath. Whatever you do to unwind, make sure you make healthy choices. Some people with fibromyalgia benefit greatly from joining local support groups. In this way, you will realize you are not alone and you may even get ideas from others about what works. Biofeedback and cognitive behavioural therapy (CBT) are some other ideas to reduce stress. Identify your greatest cause of stress and work towards minimizing it. For some, occupational demands are the greatest cause of stress. Sometimes working fewer hours or taking more breaks can make all the difference. If a project looks overwhelming, break it up into smaller, more manageable parts and reward yourself as you progress.

4) Apply Heat

Applying hot packs or soaking in a warm epsom salts bath helps to relax tight muscles and increase circulation to affected areas. This may be a natural way to relieve pain of fibromyalgia.

5) Watch Your Diet

A healthy diet cannot be overemphasized. After all, you are what you eat! Consider an anti-inflammatory type diet full of fresh fruits, vegetables, whole grains and omega oils. Choose healthy snacks as opposed to fatty or starchy/sugary foods. Eliminate any potential allergens such as milk, nuts, shellfish or wheat. Small meals throughout the day are better than fewer bigger meals. If you suffer from irritable bowel syndrome, you may benefit from a fibre supplement.

6) See A Chiropractor

Chiropractic care is a natural means for pain relief and overall wellness. It is a drug-free manual therapy. Chiropractors can give healthy direction to fibromyalgia patients including instructions for home exercise to balance posture and relieve muscle and joint irritation. Optimal posture will reduce stress on muscles and joints. Chiropractic care corrects joint and muscle dysfunction and it also has benefits on overall nervous system function. The fibromyalgia patient would benefit from regular maintenance care.

4) Other CAMs

Many studies support the use of acupuncture as an effective means of natural pain relief. There is also evidence to support myofascial release and trigger point therapy over the 11 characteristic tender points of the fibromyalgia patient.

For more health articles and tips, view my Healthy Living Blog or check out my Wellness Articles.

Sincerely,

Dr. Liz

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca.

Google+ Listing

WARNING: This article will provoke you, move you and maybe even cause you to view the world differently.

I'm sure everyone would agree that good health is very important – perhaps more important than all else. However, actions and lifestyle choices often speak otherwise. Far too many people take their health for granted or assume that just because they feel good, they are healthy. This is not always true...

What is health? The World Health Organization defines health as:

“...a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”

Websters Dictionary defines health as:

“A condition of wholeness in which all of the organs are functioning 100% of the time.”

Think about these two questions:

Is it possible to HAVE SYMPTOMS and BE HEALTHY?

Is it possible to have NO SYMPTOMS and NOT BE HEALTHY?

The answer to both of these questions is YES! Presence or absence of symptoms doesn't define health. For example, you can have symptoms – such as sore muscles after a good workout – and have great health. Conversely, you can have no preceding symptoms but have a heart attack or be diagnosed with cancer tomorrow. If you are truly healthy, then you won't develop these conditions. In fact, there is a process that leads to their development – and it doesn't occur over night. Most conditions in present society are largely due to poor lifestyle choices accumulated over time. Most people carry on with poor choices and only do something different once symptoms appear. To make matters worse, they look for the “quick fix” solution – like popping a pill to mask the unwanted symptom – instead of sorting out the underlying cause. It shouldn't be this way!

To make matters EVEN WORSE, medicines used to mask symptoms come with all kinds of unwanted side effects. Isn't it better to address the underlying cause? Isn't a natural solution better?

According to Statistics Canada, the leading causes of death in Canada are cancer, heart disease and stroke accounting for ~57% of all deaths in 2008. To a significant extent, these are preventable – yet people are dying from these every day!

And I repeat: It shouldn't be this way! We have a DISEASE INTERVENTION SYSTEM as opposed to a HEALTH CARE SYSTEM. When it comes to health, it is far better to be PROACTIVE as opposed to REACTIVE. It is far better to choose a wellness based lifestyle and maintain your good health than to wait for a disaster to ensue.

So, what can we do about this? What are the prerequisites to good health? Look after these criteria and you're set:

1) regular cardiovascular exercise
2) nutritious, balanced diet
3) adequate rest, relaxation and sleep
4) positive outlook and mental attitude
5) good ol' common sense (for example: don't smoke!)
6) optimally functioning central nervous system

The first five things are up to you. Your chiropractor can help you with the last one. Many people view chiropractors as back doctors who fix you up when you are broken and in pain. While chiropractors are excellent at dealing with acute injuries and chronic pain conditions, there is more to the chiropractic story than a mechanistic explanation.

Your spine houses and protects your central nervous system. There is constant communication from your brain, through your spinal cord and out via the nerve roots to all your muscles, organs and body tissues. As well, there is communication from all your body's tissues back up to your brain, relaying their state of health. Having this communication network fully functional is essential to good health.

A Healthy Spine = A Healthy Body

Slips and falls, inactivity, poor postures, daily stresses, anxiety and other things can wreak havoc on your body causing muscle tension, joint fixation and misalignment in the spine. Interestingly, you don't necessarily need to have pain for there to be an effect on the nervous system.

Only ~10% of the nervous system carries pain sensory information. 45% is dedicated to muscle function and the other 45% is autonomic function which controls and coordinates the body's organs.

The human body truly has a remarkable ability to self-regulate and heal and does so optimally when the nervous system is functioning 100%. There is an innate intelligence that heals the body.

So... Regardless of symptoms, everyone should have their spine checked. Chiropractic works.

“The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.” - Thomas Edison

Health is a lifestyle choice. Choose it.

For more health articles and tips, view my Healthy Living Blog or check out my Wellness Articles.

Sincerely,

Dr. Liz

Follow Dr. Serbinski on: Facebook, Twitter, Linkedin

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca.

Regular exercise is fundamentally important to overall health and quality of life. Health providers typically recommend a minimum of ½ hr of moderate intensity exercise for most days of the week to stay healthy and prevent certain disease conditions. However, any amount of exercise is better than none at all.

Here is an incomplete list of some of the well known health benefits of regular physical activity….

- enhances sleep quality <- leading to productive days ahead
- endorphin release with associated enhanced mood and stress reduction <- this is your natural “feel good” hormone
- reduces arthritis symptoms <- especially with light range of motion type exercises such as swimming, Thai chi and Yoga
- faster recovery and overall healing rate <- due to improved circulation
- enhances immune function
- lowers blood pressure naturally which lowers the associated risk of heart attack and stroke
- reduces risk of osteoporosis and low bone density <- especially with weight bearing exercises
- reduces risk of metabolic syndromes such as type 2 diabetes
- increases HDL cholesterol, your “good cholesterol”
- lowers LDL cholesterol, your “bad cholesterol”
- reduces body fat and increases lean body weight <- improving overall body composition
- burns calories and prevents obesity
- improves strength and endurance
- sense of accomplishment
- increases overall energy as the body functions more efficiently
- adds radiance to skin and improves complexion
- tones, firms and defines muscles enhancing appearance
- improves co-ordination, balance and posture
- lowers resting heart rate <- thus your heart is functioning more efficiently
- increases metabolic rate <- thus you burn more calories even with rest
- improves athletic performance
- improves mental focus and concentration by oxygenating the brain <- reducing risk for Alzheimer’s and senility
- improves digestion and increases appetite
- alleviates menstrual cramps
- increases reaction time
- helps alleviate varicose veins
- with all the above, enriches and adds years to life

Take home message: If you already exercise regularly, great work and keep it up! If you don’t, start now! Your whole body and whole health will thank you.

Want some more specific advice about what exercises are best for you? Visit your local chiropractor.

Dr. Eilsaeth Serbinski

Chiropractor

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca

As winter approaches, the days get shorter....darker....colder... You wake up and leave to work/school in the dark, spend the brightest part of the day working and then return home in the dark. With memories if warm, long days from the summer, it's no wonder people get depressed in the winter!

Well, this season, let's combat the winter blues! Let's boost our energy naturally! Let's take control! Here are some of my best recommendations...

Outdoor Exercise:
Exercise is one of the most important things to combat winter blues and preferably outdoors in the daylight. Bundle up and have some fun! Some great ideas include snowshoeing, skiing and skating. The fresh, crisp air can be invigorating – like a cold shower to wake up your senses. It doesn't really matter what exercise you do – just do it. Exercise releases endorphins, your natural feel good hormone and increases seratonin which encourages healthy sleep. It also improves your circulation which improves healing and oxygenates your brain so you are more alert.

Spend Time with Friends/Family:
Spending time with family and friends is great for lifting the spirit. Even if you don't feel like it, force yourself to be social. Plan a fun outing, have a dinner party, go for a spa day with the girls... Plan something you will look forward to. Surround yourself with those who have positive energy as some of that positivity is likely to rub off.

Bright Light in the Morning:
Bright light can be very therapeutic. Exposure to bright light in the morning helps to reinforce normal circadian rhythms. Turn your face to the sunshine for 15 minutes when you wake up or to a bright indoor light. What are circadian rhythms? Circadian rhythms are natural rhythms in the body that regulate the sleep-wake cycle, digestion and other body process that occur in cyclic patterns during a 24 hour period. They tell the body when it needs to produce certain hormones and enzymes that regulate body processes.

Consistent Sleep-Wake Cycle:
Forcing yourself to go to sleep and wake up at the same time every day also helps to strength your circadian rhythms. This promotes better restoration during sleep and improved energy during daytime. To ensure good sleep, make sure to practice appropriate sleep hygiene techniques such as avoiding caffeine in the afternoon/evening and avoiding bright lights before bed.

Nourish Body with Healthy Foods:
Avoid sugary foods as these will cause spikes in your blood sugar and thus spikes and dips in your mood as well. Complex carbohydrates are better for keeping blood sugar at a more steady level – such as whole grains. Healthy snacks throughout the day also help. In general, whole foods are superior to highly processed foods because they are not stripped of important vitamins, minerals and other nutrients. Include plenty of fresh fruits and vegetables as these are nutritious and aid in good digestive health. Other important things to include are omega-3 oils, nuts, seeds and smart proteins like fish, lean meat and poultry. B-vitamins are especially important as they affect mood. Make sure to also get enough vitamin D – the skin naturally produces this when exposed to sunshine but people may become deficient in the winter months. You are what you eat! Make sure to provide your body with the essential nutrients as these serve as building blocks for cellular regeneration.

Avoid talk About the Weather:
Unless you have something nice to say, don't talk about the weather. Focus on the positive things.

Find a Hobby or New Challenge/Project:
Completing a challenge or project can give a great sense of accomplishment and will naturally enhance your mood. Try something to stimulate your creativity. Make some artwork or play an instrument. These activities can be very uplifting. Or curl up with a great book.

Vacation to a Warm Destination:
A warm vacation may be just what the doctor ordered. Find balance between work and play.

Experience the Healing Arts:
Things like chiropractic care, acupuncture, massage and other manual therapies often provide relaxation and mood enhancement naturally. Chiropractic care helps to balance the body mechanically as well as neurologically. Many people report positive effects beyond the well know physical effects of chiropractic care. Certain acupuncture points are used for uplifting mood and reducing anxiety.

Dr. Elisabeth Serbinski

Chiropractor

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca

Whether a problem is physical, psychological or otherwise, all healing comes from within. The body truly has a remarkable ability to heal itself. To chiropractors, this vital force is understood as innate intelligence.

This is certainly not to say that because the body heals itself we don't have to worry or take assertive steps regarding our health. Everything we do, eat and think influences healing potential and ability to reach an optimal state of wellness.

Given the appropriate environment, the body’s natural ability to heal will be maximized. Here are some important steps to take towards optimizing health:

1) Increase your level of physical activity:
Most North Americans are not getting an adequate amount of physical activity. Beyond the well known cardiovascular benefits of exercise (such as reduction in blood pressure, body weight and bad cholesterol), regular moderate physical activity has other benefits. Some of these include protection against osteoporosis, colon cancer and diabetes mellitus, improved muscular function/strength, stress reduction, and improved sleep. How much exercise is enough? According to the US Surgeon General's Report, every adult should participate in 30 minutes of moderate activity on most days of the week. Regular physical activity also helps people feel better due to release of endorphins. It reduces pain and increases healing rate. Ever wonder why athletes heal so rapidly? Part of it stems from having a great cardiovascular system.

2) De-stress:
Stress can wreak havoc on one's physical and psychological well-being. Trying to reduce stress can be difficult in our present day fast-paced society. It is important to find a balance between work and play. Some stress reducing activities include exercise, meditation, spending time with loved ones, joining community events and having hobbies.

3) Optimize your diet:
Vitamin, mineral or herbal supplements are beneficial in many circumstances however they should not replace a healthy, balanced diet. It is very important to consume a variety of fruits and vegetables (preferably fresh), complex carbohydrates (such as whole grains) and anti-inflammatory fats (such as omega-3 fatty acids found in fresh water fish and nuts/seeds). Foods to avoid include heavily processed foods, sugary beverages and inflammatory fats (such as trans-fats). Try to reduce consumption of red meats and fatty cheese.

4) Stay hydrated:
The human body is comprised primarily of water. All cellular processes and every organ system depends on water. We are continually losing water therefore it must be replenished to ensure proper functioning and detoxification.

5) Be well-rested:
There is much restoration and healing that occurs at night. Adequate rest is just as important as maintaining a consistent sleep-wake cycle.
6) Spend time with friends and loved ones:
The key to true happiness is the meaningful connections between one human and the next. Spending time with friends and loved ones directly affects one's emotional well-being.

7) Maintain a positive attitude:
Focus on those things for which you are grateful. Look forward not backward. Do not dwell on things that go wrong but see stumbling blocks as challenges that can be overcome through dedication and self-belief.

8) Avoid activities that are detrimental to health:
Most people know that smoking and excessive alcohol consumption are detrimental to health. Smoking impairs healing by introducing toxins into the body. The main problem people think about with regards to smoking is lung damage which can lead to cancer. However, smoking has many more negative effects. For example, smoking damages the arterial walls which leads to build up of plaque and eventual hardening of the arteries (atherosclerosis). It also increases blood pressure. The impact of this can be devastating and leads to increased risk of stroke, heart attack and general decline in healing.

9) Work on good posture:
Good posture helps to reduce the load and stress on joints, muscles and ligaments. That being said, being stationary for a prolonged period, even with good posture is bad. In general movement is good for the body.

10) See your chiropractor regularly:
Having regular spinal check-ups is a great idea for people seeking to optimize their health. Regular adjustments improve joint mechanics and balance the nervous system. Your chiropractor will also support and guide you in your steps towards wellness.

1. Myers, J. (2003). Exercise and Cardiovascular Health. Circulation, 107;e2-e5.
2. Shephard, R. & Balady, G. (1999). Exercise as Cardiovascular Therapy. Circulation, 99;963-972.

Dr. Elisabeth Serbinski

Chiropractor

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca

Your feet are your foundation. They function to support body weight during stance and to propel the body forward during gait. There are 26 bones in each foot and 206 total bones in the human body. Thus, your feet account for 25% of the bones in your body! An average person takes between 5000 and 7000 steps per day and this increases for people who are more active.

You don't need to have foot pain to have a foot problem. Typically, unaddressed mechanical problems of the feet exist for a period of time before causing symptoms. Sometimes mechanical issues only become apparent after a change or increase in one's activity level or an increase in body weight (due to added stress and resulting pain). In addition, a mechanical or alignment problem at the feet can alter mechanics and position of joints higher up in the kinetic chain including ankles, knees, hips, the back and even the neck! Thus, foot posture is related to one's whole body posture and a mechanical foot issue can cause or contribute to pain in other areas of the body. Uncorrected, postural imbalance and uneven joint wear can accelerate joint degeneration (arthritis).

1) Choose appropriate footwear:
The unfortunate trend is people choosing fashion over function, however, footwear with poor support and fit is frequently the cause or contributor of musculoskeletal foot disorders. Womens' high heeled shoes are the worst culprit forcing excessive weight distribution at the ball of the foot and inward deviation of the toes. When choosing footwear...

a) choose flats or a slight heal over high heeled shoes
b) ensure correct fit
The toe box should not put excessive pressure on the sides, top or front of feet. A good tip when buying shoes is to take the insole out and place your foot on it – your footprint shouldn't go over the edges of the insole for correct fit. Another tip is to shop for shoes at the end of the day as your footprint will be slightly larger from the day's stresses.
c) for adequate motion control and support, shoes should pass 4 tests (shown here)

2) Replace shoes every year:
Running shoes should be replaced at a minimum of yearly but even sooner (every 3-6 months) for runners or the overweight as shoe structure breaks down faster.

3) Weight loss if overweight:
Being overweight will result in more load on all joints of the body but especially the feet because they support the whole body. As a result, obese people tend to have flattened arches more often than the general public. Muscles must also work harder to support excessive weight. The added force of weight also exacerbates any mechanical or alignment problems.

4) Do exercises for feet and calves:
Appropriate stretching and strengthening of the lower extremity muscles can be greatly beneficial. Tight, shortened muscles should to stretched and weaker, lengthened muscles should be strengthened. By doing so, muscles become more balanced which adds mechanical balance to related joints. A chiropractor can give you more specifics related to your particular case. For example, stretching the the calves is particularly helpful for those with plantar fasciitis (a painful inflammation and scarring of the plantar fasciia which results in heel and arch pain that is worst with the first morning steps). Rolling your foot forward and back over a tennis ball is also great, massaging and improving circulation. There are also specific exercises for those with flat feet which help to strengthen and support the longitudinal arch of the foot.

5) Have a gait scan:
Having a gait scan involves walking barefoot across a pressure sensitive mat. A computer records data and generates an image of where you put pressure on your feet when you walk. This is compared to the normal foot. A gait scan (along with a chiropractic analysis) helps to determine need for orthotics. Data from the scan can be used to create custom-made orthotics which will reduce abnormal foot function while walking and realign your feet to a more normal position. As many as 60-70% of people have some sort of abnormal foot function and can benefit from a custom orthotics prescription. The cost of foot orthotics is covered by most extended healthcare and insurance plans. Some insurance plans require a referral from your medical doctor first. Check with your policy for the specifics of your coverage.

6) Have a chiropractic analysis:
Chiropractors are skilled at assessing posture, alignment and function of the neuromusculoskeletal system. As mentioned earlier, foot position relates to whole body posture. Thus if you have a foot problem, a full spinal analysis is beneficial as well. Chiropractic adjustments to the spine help normalize overall mechanics and also reinforce response to orthotic prescription. Chiropractic can assess bones in feet and determine if a particular joint is restricted. If a joint is restricted then it means that other joints must compensate – this can lead to pain. Adjustments help correct this.

7) Other:
Other tips for healthy feet include regular cardiovascular exercise and a healthy, balanced diet as these are beneficial for overall health and healing. It is also important to maintain good foot hygiene including keeping toenails neatly trimmed. Inspect feet for any unusual changes in appearance.

Dr. Elisabeth Serbinski

Chiropractor

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca

Headaches are a complicated subject because there are many different headache types and there are often many factors involved in their development (often, there is not one single identifiable cause). This article serves as an introduction to the topic of headaches with some tips about management and prevention. More information about headache classification can be found on the International Headache Society website (http://ihs-classification.org).

The most common type of headache, responsible for ~90% of all headaches, is a tension type headache (TTH). Pain quality is described as a tensor band squeezing the head, bilateral across the temples and/or around the base of the skull. TTHs, along with a few other headache types have musculoskeletal components to their etiology. For example, tight muscles in the neck and shoulders and the joints of the neck and jaw can refer pain to the head. Overall posture and especially head carriage can be responsible for the development of joint irritation and muscle tension that results in headache development.

Management and Prevention Tips:
1) Have a proper evaluation:
Most headaches are benign in origin but having a proper diagnosis is important because the management may differ. In addition, certain “red flags” may indicate a pathology that must be taken seriously. Make sure to consult with a healthcare professional if the headache is severe, different from your typical headache has an abrupt onset or is associated with trauma, neurological signs, fever, other unusual symptoms or if you have concerns.

2) Create a headache diary:
If you have headaches frequently, creating a headache diary may be beneficial. This will help identify your possible triggers such that you can avoid them. Jot down what you were doing, eating, drinking, feeling, the type of environment you were in, the quality of your sleep, and amount of stress you felt during the 24 hours prior to headache onset. When you see a health professional about your headaches, you can also discuss your headache diary.

3) Avoid headache triggers:
Once you establish your headache triggers, you can try avoiding them. Some common triggers are food sensitivity / allergy, coffee, alcohol, stress, dehydration, loud sounds, bright lights, hunger and poor sleep. Wear sunglasses if bright light triggers your headache.

4) Improve your posture:
Headaches are often associated with posture – especially head carriage. Having optimal posture reduces the stress on muscles, joints and ligaments that can otherwise refer pain to the head resulting in a headache. The biggest culprit is the forward head carriage where the chin and head jut forward relative to the shoulders. The muscles of the neck must work harder and tense to counterbalance the weight of the head (which is like a bowling ball sitting on your neck). Forward head carriage is common in students and office workers who slump forward at a computer for hours each day. Loss of the normal curve of the neck may also be associated with headaches due to joint irritation. A chiropractor can provide you with specific exercises for improving posture and advice regarding office ergonomics.

5) Exercise regularly:
Regular cardiovascular exercise is good for overall health and stress relief.

6) Stop smoking:
Smoke may be an allergen that triggers headaches. In addition, nicotine has an effect on the vascular system and the vascular system is thought to trigger certain types of headaches – especially migraines.

7) Reduce stress:
Overall stress reduction may help headache sufferers. Take some time to enjoy hobbies, socialize and exercise so that there is balance between work and play. Some stress relieving activities include yoga, thai chi and meditation.

8) Regular sleep pattern:
Getting enough sleep is just as important as maintaining a regular sleep-wake cycle. There are natural fluctuations in the body - for hormone levels, sugar levels and enzyme levels - which are influenced by sleep-wake cycle. These are know as circadian rhythms. Disruption of circadian rhythms may be responsible for headaches in some people. As far as quantity of sleep goes, the typical recommendation is 8 hrs of uninterrupted sleep per night. The best sleep positions for the back and neck are on your back or side (never sleep on your stomach).

9) Find a cool dark place to nap:
Sometimes when a headache hits, the best thing to do is to lay down and let the headache run its course.

10) Apply cold or heat
Applying a cool, moist cloth across the forehead or base of the skull can be especially good for relieving headache pain.

11) Visit your chiropractor:
As previously mentioned, headaches are often associated with tight muscles and dysfunction of joints of the neck or jaw. Regular spinal check-ups and adjustments as part of a wellness plan help keep headaches at bay in many people. Chiropractors are also trained to identify red flags associated with headaches and to refer accordingly if necessary.

12) Other:
Other natural methods for headache relief include acupuncture and massage therapy.

Headaches can be significantly disruptive to everyday life. I hope these tips have been helpful.

Dr. Elisabeth Serbinski

Chiropractor

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca

A common misconception is that you won't be injured from sitting. The fact of the matter is that you don't need a forceful physical trauma to sustain an injury. Injuries can indeed occur form mere sitting! These are commonly understood as postural strain type disorders in which there is repetitive and cumulative microtrauma to the tissues of the body. The sad truth is that the majority of people sit for most of the day. An average day consists of sitting at a desk for hours staring at a computer screen, sitting when driving to and from work, sitting during meals and more sitting in front of the TV. That's quite a lot of sitting! Some of the worst culprits are students, office workers and people who drive for a living.

So what is wrong with prolonged sitting? With prolonged sitting, there is a tendency to slouch forward (or you may have poor posture to begin with). Ultimately with sustained postures, you end up consistently loading the same tissues in the same way (ie: your muscles, ligaments and joints). Over time, this leads to a phenomenon known as creep. This is similar to the mechanism by which dentists use braces to repair crooked teeth. The braces impart a constant force to the teeth such that over time, the tissues surrounding the teeth deform to allow the teeth to move into better alignment. Similarly, in your back and neck, prolonged postures can result in structural changes (affecting joint position and alignment), postural strain to the muscles and sprain to the ligaments. Common complaints include neck and shoulder pain, upper back pain, low back pain and headaches. These problems can become chronic if nothing is done. Soft tissue creep from prolonged slouching also impairs the reflex contraction of back muscles which normally act to protect the underlying spine from injury1. Thus, a person is more likely to sustain an injury immediately following prolonged sitting.

Solutions:
1) Move around!
Don't sit for more than 40 minutes straight. Get up, go for a walk, move around or stretch. Range of motion exercises and spinal extension exercises are good. Make sure to change your position frequently (ie: take micro-breaks!) as this will help redistribute the forces acting on your body. Did you know that fidgeting is actually good for you? Besides burning extra calories, it helps to redistribute the forces acting on your body. Another good tip is to drink plenty of water. Besides hydrating the body and flushing out toxins, drinking plenty of water forces you to get up frequently to go to the bathroom!

2) Don't slouch!
The unfortunate tendency for desk workers is to slouch. The head juts forward, the shoulders and upper back curl forward and the normal backward curve of the low back is reduced. Over time, this leads to a postural problem known as “upper crossed syndrome.” Upper crossed syndrome describes a pattern of muscles which are either chronically tight/shortened or weak/lengthened that develops over time2. Instead, sit erect maintaining the natural curves of your back. You may consider purchasing a lumbar support.

3) Stretch those muscles!
The muscles that are most important to stretch are those which are being chronically activated or shortened. These most typically include the pectoralis muscles, SCM, upper trapezium and levator scapula.

4) Focus on ergonomics!
Having an ergonomic office setup is important. For example, your computer screen is ideally placed straight in front and should be at a level that is directly in line with your eyes when you look forward. Make sure you have a comfortable chair that is adjustable. Make sure your keyboard and other equipment are placed close enough to avoid excessive/prolonged reaching and slouching.

5) Workout!
It is good to have an exercise routing during the workday. Exercise is good for the cardiovascular system and overall health. Doing core strengthening exercises is also good because the muscles of the core help protect the spine from injury.

6) Visit your chiropractor!
Your chiropractor will assist you in determining the best course of action for your problem and the best exercises for your case. Chiropractors use spinal adjustments to help restore proper alignment and mobility and keep you functioning optimally.

Remember: Have some faith and patience! Postural problems don't develop over night and rarely go away over night. You need to change your bad habits into good habits and over time, your back (and overall health) will thank you.

1. Sanchez-Zuriaga, D, Adams, MA & Dolan, P. (2010). Is activation of the back muscles impaired by creep or muscle fatigue? Spine. 35(5):517-25.
2. Page, P. (2005). Muscle imbalances in older adults: improving posture and decreasing pain. The Journal on Active Aging. March April 2005; 30-39.

Dr. Elisabeth Serbinski

Chiropractor

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise,, visit www.drserbinski.ca

Let's face it! Statistics show that most back injuries occur when lifting, bending or twisting – in fact these activities account for 75% of all back injuries. In addition, the lifetime prevalence of low back pain in the general population is 80%. This results in loss of work, interference with daily activities and has direct and indirect health care costs of billions of dollars annually. Considering the impact that back injuries cause, having an injury prevention program makes sense. Here are some great tips to reduce the risk of a back injury when lifting...

1) Do not slump when you lift. Instead, lift with a neutral spine.
Why is this important?

Slumping (or flexing the spine) when lifting puts more stress on the ligaments and holding elements of the spine. In addition, it increases both the compressive and shear forces in the spine. These all increase the risk for spinal injury including ligamentous sprain, fractures and disc herniation. Either repetitive flexion under small loads or a single flexive event with a large load can result in injury. (Repetitive slumping causes cumulative negative effects over time.)

In contrast, lifting with a neutral spine reduces compressive and shear forces in the spine and puts less stress on spinal ligaments. Having a neutral spine thereby reduces the risk for injury and also allows the spine to handle greater loads.

A neutral spine is achieved by maintaining the natural curves in the spine. Lifting is then accomplished by bending at the knees and/or hips.

2) Strengthen Your Core.
The importance of a strong core cannot be over-emphasized. The core muscles are muscles of the trunk that surround the spine. These include most importantly the erector spinae muscle group and the abdominal muscles. Core muscles add stability to the spine thereby preventing it from buckling under load. Ever wonder how powerlifters can handle such loads? It is the combined effects of a strong core and a neutral spine position! People should maintain a regular core strengthening routine (preferably daily). This will groove good motor patterns and build muscle endurance. Endurance is just as important as strength.

3) Brace Yourself.
Bracing means contracting the core prior to engaging in lifting activities in order to prepare the body and stabilize spine.
4) Avoid spinal twisting when lifting.
Twisting the spine while lifting puts tremendous compressive load on spine and can increase the risk of injury.

5) Hug that load.
Having the load as close to the torso as possible reduces the lever arm thereby reducing compressive forces in spine and the amount of muscle activity required to counterbalance the load. Wearing work clothes is a good idea. People are less likely to hug the load when they are wearing nice clothes that they don't want to damage.

6) Avoid exertion immediately following prolonged flexion.
Prolonged flexion includes bending over or sitting in a slumped position for a long time. These activities result in microtrauma. An individual is more likely to have an injury when lifting immediately following prolonged flexion as opposed to standing and stretching backwards for some time first.

7) Wear appropriate footwear.
It is a good idea to wear appropriate footwear with good support, stability and shock absorption. From the feet and up, everything is connected and a problem at the base can affect one's mechanics higher up.

8) Remove obstacles from path.
Having a clear path lessens the risk of trips and falls that can otherwise result in injuries.

9) Avoid jerking movements.
Slow and easy is best.

10) Take a break.
When repetitive lifting is required, it simply makes sense to take a break. Injuries often occur once fatigue sets in and motor patterns change. Stop frequently to stand up straight, bend backwards or walk around.

11) Share the load or reduce the load.
Avoid excessive loads and share loads when necessary. Special equipment such as dollies and hoists can be used to minimize the load to an individual.

12) Visit your chiropractor regularly.
Your chiropractor can provide appropriate advice and instructions to individuals who lift a lot. Your chiropractor will also ensure that your spine is in tip-top shape through examinations to identify problematic areas and adjustments to ensure optimal spinal mechanics. Definitely visit your chiropractor if you experience any problems. Regular spinal checkups are also advantageous.

Dr. Elisabeth Serbinski

Chiropractor

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca

What is Osteoporosis?
Osteoporosis is a loss of bone mineral density often associated with old age, leading to bone fragility and fracture. Because the bones are weakened, such fractures can result from relatively minor traumas such as carrying grocery bags or even a sneeze! Fractures to the hip can be due to a fall and can significantly compromise quality of life and ability to walk. Statistics show that 1 in 4 American women and 1 in 8 American men over 50 have osteoporosis. This is a very disheartening statistic considering that osteoporosis is a largely preventable condition. Osteoporosis is also usually clinically silent until a fracture occurs, so it can go unnoticed for years. This is why bone density scans (DEXA scans) are often recommended to postmenopausal women.

Risk Factors:
There are both modifiable and non-modifiable risk factors for osteoporosis. Well known non-modifiable risk factors include age, female gender, family history of osteoporosis, being fair-skinned and having European descent. Women who have had hysterectomies are also at a higher risk because hormones such as estrogen have a protective effect on bone density. Certain metabolic diseases and medications can also affect the body's chemistry and bone mass. What we are most interested in, however, are modifiable risk factors. Modifiable risk factors are lifestyle choices. Some such risk factors include: smoking, having a sedentary lifestyle, low body mass and certain dietary factors.

Prevention:
Prevention of osteoporosis starts now! Peak bone density occurs between the ages of 25 and 35, gradually reduces with age and then at menopause the downward slope becomes steeper. Here are some great tips...

1) Exercise:
Exercise is the most important preventative strategy for osteoporosis. Weight-bearing aerobic activities help to maintain and even increase bone mass. Weight-bearing exercises are any exercise done on ones feet such as jogging, hiking, stair-climbing, step aerobics, dancing and weight lifting. The body adapts to the stresses placed on it by building stronger muscle and bone. Wolff's law pertains to bone – bone remodels over time to become stronger when loaded. The converse is also true – when bone is not regularly loaded, it becomes weaker.

2) Maintain a healthy body weight:
Being underweight is a risk factor for osteoporosis, thus maintaining a healthy body weight is important.

3) Stop smoking:
Those who smoker have 10% lower bone density than an average person of the same age. Fractures also heal more slowly in smokers and overall healing is compromised.

4) Modify your diet:
Excessive alcohol consumption inhibits calcium absorption and is associated with osteoporosis. Diets high in protein (animal meat), caffeine and soft drinks (containing phosphoric acid) area also problematic, resulting in calcium loss. High consumption of fiber, oxalates and high zinc foods decrease calcium absorption from diet. Conversely, alkaline forming foods (such as fruits and vegetables) appear to be beneficial. Legumes containing phytoestrogens (such as soy, chickpeas and lentils) also appear to have protective effects on bone mass. Nutrition has a very important role in bone health so it is essential to ensure a healthy, balanced diet with adequate intake of the necessary vitamins and minerals.

5) Improve your digestion:
Poor absorption leads to deficiency. Consider low allergenic diet and probiotics.

6) Consider supplementation:
Supplementation is not a replacement for a healthy, balanced and nutritious diet. A healthy, balanced diet is a must! However, it may become necessary when deficiencies arise. There are also some vitamin and mineral supplements that are specially formulated to address low bone density. The following seem to have protective effects on bone density: calcium citrate, vitamin D, vitamin K, magnesium, boron, isoflavones and omega-3 fatty acids.

Managing Osteoporosis and Low Bone Density:
Much of the same advice for prevention of osteoporosis and low bone density is also used for the management. It is also important to eliminate fall risks so as to prevent fracture. Your family doctor may recommend a medication. Unfortunately, many medications have unwanted side effects. Be sure to ask a lot of questions regarding benefits as well as risks for some of the options such that you may make an informed decision regarding your health.

Can I Still See a Chiropractor if I Have Low Bone Density or Osteoporosis?
Many chiropractors offer gentle techniques for individuals who have low bone density or osteoporosis. Be sure to tell your chiropractor if you are aware that you have this problem.

- Crowther, P. (2009). Nutrition for the prevention of osteoporosis. Positive Health, 162:1.
- Yao, F, Dobs, A & Brown, T. (2006). Alternative therapies for osteoporosis. The American Journal of Chinese Medicine, 34(5):721-730.
- Sahota, O & Masud, T. (1999) Osteoporosis: fact, fiction, fallacy and the future. Age and Ageing, 28:425-428.

Dr. Elisabeth Serbinski

Chiropractor

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca

Back pain is common during pregnancy with research showing between 50-80% of pregnant patients reporting low back pain. It is good for expectant women to be informed about some of the options available to alleviate pain as well as what they can do for themselves to ensure a healthy pregnancy. Some women may feel anxious or unsure about seeking chiropractic care during pregnancy especially if they have never experienced chiropractic before – but they need not be. Let's explore some of the frequently asked questions regarding chiropractic care and pain during pregnancy...

Why is there back pain during pregnancy?
There are many mechanical, postural and hormonal changes that take place in a woman's body during pregnancy. Below are just a few examples of typical changes.

Mechanical & postural changes:

• centre of gravity moves back therefore changing the mechanical stresses on joints, muscles and ligaments
• weight gain results in increased overall stress to joints and muscles
• muscles of low back must work more to counterbalance growing belly
• low back curve often becomes accentuated which pinches the joints of the low back and sacroiliac joints closer together resulting in joint irritation
• along with accentuation of the lumbar curve, the sacrum itself tilts forward at its base
• increased breast size can result in mid-back pain as the muscles and joints of the mid-back must compensate
• often there is a change in neck position with loss of the normal curvature of the neck
• women tend to adopt a wider based stance and gait which affects joint position of ankles, knees and hips resulting in joint/muscle/ligament irritation
• pressure may be exerted on nerves due to muscle tension and water retention resulting in tingling or numbing sensations

Hormonal changes:

• hormonal changes in pregnancy also affect biomechanics of the spine and peripheral joints
• a hormone called relaxin is released which softens and elongates ligaments and other connective tissues which leads to greater joint motion and possible joint irritation

As one can see, there are indeed myriad changes that occur. On top of this, minor pre-existing mechanical issues may be exacerbated during pregnancy due to the weight gain and hormonal effects.

How can chiropractic help?
Through a history and physical examination, chiropractic can identify specific problem areas in the spine and surrounding joints. Chiropractic adjustments help to restore proper motion and alignment of joints. In addition, specific corrective exercises are prescribed to help improve posture such that tight muscles are stretched and relatively weaker muscles are strengthened. Beyond this, chiropractic helps by balancing the nervous system which allows the body to heal optimally. Most pregnant women who experience chiropractic care report relief of symptoms and associated improved mood and sleep. Best of all, chiropractic is completely natural and non-invasive. Chiropractors do not prescribe medications which can be of concern especially during pregnancy.

Is chiropractic treatment safe during pregnancy?
Chiropractic care is natural, non-invasive and very safe for both mom and the developing baby. Chiropractors are also trained to identify red flags associated with high risk pregnancy and to refer accordingly.

What else can I do for relief and to ensure a healthy pregnancy?
Maintaining physical fitness through exercise is a great way to promote better health and fewer complications. Regular cardiovascular exercise leads to improved sleep, less pain, less stress, fewer delivery complications and has better birth outcomes for both mother and child. It also reduces the risk for gestational diabetes and pregnancy related hypertension and the associated consequences for both mom and developing baby. A balanced and nutritious diet is also important, ensuring that the fetus has the necessary building blocks for healthy development and mom is healthy too. Other ideas for pain relief include massage and acupuncture.

Following delivery, back pain usually resolves however daily activities such as lifting one's child, bending down to their level, breast feeding and awkward postures associated with raising a child may result in mechanical issues. Thus, some women may choose to continue with chiropractic care during this phase as well to ensure optimal joint mechanics and overall wellness.

- Stuber and Smith (2008). Chiropractic for back pain in pregnancy. Journal of Manipulative and Physiological Therapeutics; 31(6):447-454.
- Jones, Housman & McAleese (2010). Exercise, nutrition and weight management during pregnancy. American Journal of Health Studies; 25(3):120-126.

Dr. Elisabeth Serbinski

Chiropractor

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca

Osteoarthritis (OA) is the most common type of arthritis affecting millions of people worldwide. The hallmark for diagnosis is degenerative changes within an affected joint. It occurs when the rate of cartilage damage exceeds the rate of repair. Osteoarthritis can result in significant pain, joint stiffness and other manifestations and can have a significant impact on one's quality of life and independence. An exact cause has not been established however, there are a number of risk factors contributing to its development including age, obesity, physical trauma, relative activity level (too much or too little), family history of OA, underlying metabolic issues and faulty posture and joint mechanics. Due to the impact OA can have, an effective preventative and treatment approach becomes important. Whereas many medications have unwanted side effects and only provide symptomatic relief, there are natural methods to prevent, manage and slow the progression of osteoarthritis.

How do I prevent or slow the progression of OA?

While we can't necessarily prevent OA 100%, healthy lifestyle choices and reducing risk factors help considerably. If you already have osteoarthritis, do not rely fully on passive treatments. Combining complementary and alternative therapies with appropriate lifestyle modification will lead to improved function, reduced pain and better overall sense of well-being.

1) Weight loss:
Excessive weight can place an undue amount of force and stress on joints. Thus, weight loss is recommended for those who are overweight or obese not only for the beneficial effects on joints but also for overall health.

2) Prevent injuries:
While not all injuries can be avoided, many spinal injuries can be prevented by using appropriate lifting mechanics (maintaining a neutral spine and a strong core). Injuries to the lower extremities can sometimes be avoided by ensuring one wears appropriate footwear.

3) Be physically active:
A healthy cardiovascular system means better health and healing in general. Aim for ½ hour of moderate intensity activity for most days of the week. Exercise is also one of the best non-drug treatments for OA. Some excellent low impact ideas include swimming, tai chi, yoga and walking.

4) Maintain a healthy diet:
A healthy, balanced diet rich in antioxidants and nutrients is important for overall health. Indeed, dietary modifications can also affect pain level. Consider an anti-inflammatory diet. Different foods are metabolized differently in the body, some reducing inflammation and others exacerbating it. Foods to include are antioxidant-rich fruits and vegetables, nuts, fish, chicken, omega-3 fats and whole grains. Foods to avoid include high fat meats, cheese, starchy/sugary foods, trans fats, butter, cream and highly processed foods.

5) Take glucosamine:
Glucosamine is a natural substance that the body makes which lubricates joints. With age, however, production is diminished thus making supplementation important. 1500 mg per day is typically recommended for people over 40.

6) Work on posture:
Having good posture will reduce load on joints as it allows body weight to be distributed more evenly. Chiropractors can give specific exercises to correct postural problems including strengthening exercises for relatively weaker muscles and stretches for relatively tense muscles.

7) Chiropractic care:
Regular chiropractic care can detect and correct small problems before they become bigger problems. Adjustments are used to restore mobility in restricted joints and correct alignment. Joint restrictions can accelerate joint degeneration in two ways. First, if one joint is not moving well, other joints must work harder to compensate. Second, the restricted joint itself will begin to degenerate because movement is required for flushing nutrient-rich joint fluid which supports cartilage health. Thus, regular chiropractic care normalizes joint mechanics. In addition, restoring spinal alignment improves communication in the nervous system such that overall healing is optimized.

What else can I do to relieve pain?

1) Try an epsom salt bath:
Warm epsom salt baths help to relieve muscle tension which reduces stress on joints.

2) Sleep well:
Good rest ensures good restoration. Sometimes a new mattress and quality pillow can make all the difference in having a comfortable night.

3) Try pain relieving ointments:
There are many natural anti-inflammatory and pain relieving ointments available in health food stores.

4) Consider orthotic footwear:
Good footwear and orthotics can correct alignment at the base of support and add comfort and shock absorption for joints higher up in the kinetic chain.

5) Other complementary and alternative therapies:
Acupuncture and massage therapy are great alternative therapies for management of painful conditions. Acupuncture has been around for thousands of years and has been shown to be effective for improving symptoms of OA. Massage therapy relaxes muscles which decreases the compressive forces on joints. Consulting with a naturopath can provide more specific recommendations regarding herbal and dietary measures.

1. Hart, J (2008). Osteoarthritis And Complementary Therapies. Alternative and Complementary Therapies; 14(3):116-120.

Dr. Elisabeth Serbinski

Chiropractor

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca

Many people have heard about chiropractic but for those who have not yet experienced it, chiropractic may remain an elusive or misunderstood profession. Here is your opportunity to have things cleared up...

Chiropractic offers a natural, non-invasive and very safe alternative for the management of various musculoskeletal and neurological conditions. Whereas many treatment options provide symptomatic relief, one great thing about chiropractic is that it can often correct the source of a problem. In addition, chiropractors often have the ability to detect and treat mechanical problems before they become symptomatic. Chiropractors are back specialists. They primarily analyze the spine for aberrant joint mechanics, alignment and posture and help to correct these mechanical problems through spinal adjustments, mobilizations and by prescribing specific, corrective exercises. Through chiropractic care, back pain and joint stiffness are reduced and overall health and healing are optimized by balancing the nervous system. Many patients find chiropractic refreshing in that chiropractors often take the time to listen carefully and do a thorough analysis to truly understand one's unique health picture.

What few people may realize is that chiropractic education is very extensive. These days, Canadian Chiropractors are required to have a minimum of seven years of postsecondary education and upon graduating are doctors. Following graduation, Canadian chiropractors must also take continuing education courses to ensure that they remain current in research and skills. Most chiropractors practising in Canada receive their education from the Canadian Memorial Chiropractor College which provides a rigorous and comprehensive program of study. This is where future chiropractors learn extensively about anatomy, biomechanics, orthopaedics, diagnosis, nutrition and many other courses which are relevant in recognizing need for care beyond the chiropractic scope of practice. It is also where chiropractors begin to develop their technique skills.

Central to chiropractic philosophy is the realization that the body truly has a remarkable ability to heal itself. To chiropractors, this vital force is understood as innate intelligence. Chiropractic is also about helping patients achieve their optimal state of wellness. Good health is not merely the absence of disease or symptoms. A lot of health problems in present day society are a direct result of poor lifestyle choices and there is a process that leads up to their development. Good health is about reaching an optimal state of physical, psychological and social well-being and it's about being proactive. Chiropractors empower patients to take an active role in their health and guide patients in the necessary steps to achieve this. Some of these steps include regular physical activity, good nutrition, adequate rest, a healthy attitude and chiropractic care.

So what is a chiropractic adjustment? An adjustment is a high velocity, low force thrust that is applied specifically to hypomobile (“stuck”) or misaligned vertebrae. The adjustment may or may not create an audible sound as a result of rapidly stretching the joint capsule and the pressure/volume changes that occur.

When a joint is hypomobile, the joints above and below move more to compensate, so that global range of motion is unaffected. This leads to excessive/uneven wear and early degeneration of the segments above and below. The chiropractic adjustment is intended to restore normal motion to the restricted joint thereby gapping the joint, lubricating it and slowing down the degenerative process. In general, movement is beneficial and supports and helps to heal joint cartilage. As cartilage is a living structure and has no blood supply, all nutrients that support it are derived from the surrounding joint fluid. When movement is restricted, metabolic waste products are not removed and the necessary nutrients are not flushed through. The adjustment corrects this and also stretches and relaxes surrounding muscles.

As for the misaligned vertebra, according to chiropractic philosophy, applying an adjustment here restores hindrance in neurological transmission, balances the nervous system and enhances one's natural healing capacity. Here is a brief anatomy lesson to explain: The brain is the computer that controls the human body. An extension of the brain is the spinal cord and an extension of the spinal cord are spinal nerves which come out on either side of the spine at every vertebral level. These spinal nerves send messages to all the muscles, organs and tissues of the body. If a misaligned vertebra pinches one of these nerves, the proper functioning of any structure in direct communication may be affected. Hence, if a chiropractic adjustment corrects misaligned vertebrae then function may be restored.

There is a growing body of scientific evidence in support of chiropractic treatment for problems of musculoskeletal origin which create symptoms such as neck pain, back pain, joint pain, headaches, and others. There are also many anecdotal reports that support chiropractic treatment for improvement of non-musculoskeletal problems such as asthma, ear infections, ADHD, infantile colic and many others.

Chiropractors also prescribe specific, corrective exercises. These are intended to correct faulty posture and muscle imbalance. Stretching exercises help correct tight muscles that can restrict range of motion. Strengthening exercises help return strength to weaker muscles. It is the combined effort between the chiropractor and the patient that ultimately restores normal function. Chiropractors are partners of health. Just as chiropractors must do their job, patients must do their homework to achieve maximum results.

Now, there are different types of chiropractors out there. Some chiropractors have different practice styles, target populations and perspectives about the profession philosophically. There are family wellness chiropractors who see a broad range of patients of all ages. There are sports chiropractors who focus on athletic populations. And there are rehab chiropractors who help injured people recover from accidents. Some chiropractors may use modalities such as electrical stimulation, laser therapy or acupuncture. Some use soft-tissue techniques and some use different adjusting techniques. Regardless of the particular technique used or modality provided, the ultimate goal is the same: to get patients back on their feet, doing the things they love and keeping them well. When looking for a chiropractor, do your research to find one who will best be able to meet your needs as a patient.

All too often, patients visit a chiropractor as a last resort and are pleasantly surprised at how well their health is managed through chiropractic. Next time, make chiropractic your first resort!

Dr. Elisabeth Serbinski

Chiropractor

Dr. Serbinski graduated Cum Laude with Clinic Honours from the Canadian Memorial Chiropractic College. She owns and operates a family chiropractic practice. So, if you are looking for a North York Chiropractor or you'd like more information about her services and expertise, visit www.drserbinski.ca