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Sitting Can Cause Death

On average, how many hours a day do you spend sitting…with no breaks? One hour? Two hours? Three…or more?

Long ago, our ancestors spent much of their time on the move, hunting and gathering to serve their basic needs. Obviously, the balance between movement and fuel has shifted dramatically over time. Technology is incredible, but it has revolutionized our lives…sometimes in ways not so helpful to our health…

Unlike our ancestors, we no longer search for food. Instead, we search for time, spending hours each day hunched over a keyboard. On an average day, many of us are likely sitting more than we are moving and consuming more calories than we are burning. Many of us regularly put in eight-hour workdays seated at a desk – sometimes even more! We then go home and unwind on the couch, binge-watching our favourite shows, mentally exhausted but physically not much different than we started our day. The hours begin to add up.

Maybe we make a little time to fit in some exercise each day; however, with more conveniences at our fingertips, it’s simply reality that we can do a lot more while moving a lot less. The longer we sit, the more our bodies begin to feel tight, tired, and sore. It’s clear that too much sitting isn’t good for us. But did you know that it can even lead to earlier mortality?

Sitting and Premature Death

That’s right…too much sitting can kill you! In fact, some are saying that “sitting is the new smoking” because its impact is so significant. According to recent research from the Journal of the American Heart Association, prolonged sitting presents health risks similar to those of smoking – heart disease, lung cancer, and diabetes. It also increases premature death by a whopping 50 percent! Even more surprising, too much sitting increases your risk for an early death regardless of your fitness level or other lifestyle habits.Sittting

But sitting isn’t just bad for your heart or metabolism; it is also bad for your brain! Researchers at the University of California have discovered a connection between sedentary behaviour and thinning regions in the brain that is critical to new memory formation.

So, what if your job requires you to be at a desk, all day, every day? Are you supposed to quit? Well, of course, that’s not practical. But here are a few simple things you can do to ensure that you keep your body moving regularly…towards a longer, healthier life.

Tips to Sit Less & Live Longer

  • Fit in Exercise Whenever Possible

Bottom line, the more frequently you work out, the more you reduce your risk of premature death. Adults should get at least 150 minutes of moderate physical activity per week. While exercising 10 minutes or more at a time is ideal, shorter but frequent bursts of exercise, like taking the stairs, can also be an excellent way to keep active.

  • Move Every 30 Minutes

Research shows that people who sit for less than 30 minutes at a time have the lowest risk of early death. Meetings and deadlines don’t always offer the freedom to move, but ideally, you don’t want to be sitting for any longer than three hours at a time. Setting a timer on your phone can be a helpful reminder to pause regularly for “movement breaks.”

  • Use a Fitness Tracker

Fitness trackers are an effective way to ensure you’re getting enough activity in your day. As health and fitness wearables grow in popularity, there is an increasing number of options available for every budget and lifestyle. There are also a wide variety of exercise apps out there to track your progress and monitor your success with motivational milestones to keep you moving.

  • Try a Standing Desk

As awareness grows about the health concerns associated with chronic and prolonged sitting, more companies have already begun re-examining ways they can improve employee wellness. In some environments, adjustable desks are offered to provide workers with opportunities to stand instead of sitting if they so choose. If a standing desk is not an option for you, try moving your laptop to a tall counter or table as a means to squeeze in more standing.  

  • Opt for Less Convenience

We live in a world of many technological conveniences, and yet, we take so many of them for granted — and in some cases to our detriment. Instead, opt for “less convenient” choices in your day. Walk over and have a conversation with your colleague instead of sending an email. Take the stairs instead of the elevator. Bike to work instead of drive. Small activities can make a significant impact!

Do you know you spend excessive amounts of time sitting? Do you experience any health problems that you think could be related to a sedentary lifestyle? Let’s chat and get to the root of your health issues. Book an appointment with our clinic, and together we will find ways to improve your overall health and well-being so that you can live your life to its fullest.

Call or email us at (519) 954-7950 or info@HealthSourceIMC.com.

To your best health!

The Team at HealthSource Integrative Medical Centre

References

http://jaha.ahajournals.org/content/7/6/e007678

https://www.sciencedaily.com/releases/2018/04/180412141014.htm

http://annals.org/aim/article-abstract/2653704/patterns-sedentary-behavior-mortality-u-s-middle-aged-older-adults

With summer in full swing now, we’re guessing you’re ready for some fun in the sun! While the fresh air, sun, and, if we’re lucky, refreshing beach breezes keep us feeling refreshed and relaxed, some aspects of travel to those sunny shores can cause a pause in the fun. New environments hold a variety of unexpected flora and fauna, and experimenting with local cuisines can play roulette with our digestive systems.

But, hey – we love to travel, too! That’s why we’ve developed a list of the most important precautions to take prior to taking off for your next exotic destination so you can get the most out of your upcoming vacations!

Pre-Travel Vitamins

Taking a daily multivitamin to ensure you’re getting the nutrients you need is always a good idea, but it’s even more important when you’re getting ready for a trip that includes flying and staying in various accommodations. Key vitamins and minerals to not miss: Zinc, B-complex, Vitamin C, and Vitamin D3.

Hydration

Hydration is critical preparation for trips as dehydration is a major risk when travelling. Since travel generally includes conditions such as humid airplanes, hot or arid climates, exaggerated energy usage (yes, even on vacation); it’s vital to ensure your hydration levels are optimized to support changes in bodily functions. When the airline attendant asks for your beverage order take it as a signal to have a glass of water and avoid those cups of coffee or glasses of wine. Don’t be shy about refills, either – if anyone understands the challenges of in-flight dehydration, it’s the cabin crew!

Travel Supplements

Travel is exciting – so exciting, in fact, that it can send your body into high gear! Think for a moment about your last vacation. How many new situations, thrilling moments, and unexpected events did you experience? During each one, your body’s coping mechanisms were in full effect, helping you experience joy, exhilaration, and stress – all heightened by brand new circumstances and surroundings. When you think about it, everything from your digestive system, to your immunity, circadian rhythm, and even your adrenal glands were on active duty the whole time you were travelling! Help your body to manage these ups and downs with natural supplements:

Adaptogens like reishi, ashwagandha, and holy basil can help fight stress, anxiety, and fatigue. Start taking your preferred adaptogen at least a week before you travel. Remember, natural supplements take time to build up in order to reach peak efficacy.

Antimicrobials are proven pathogen killers that can assist your digestive and immune systems in warding off new strains of bacteria to which your body might not be accustomed. Sometimes our best efforts to avoid foods like washed salads and raw vegetables (that may carry bacterial infections) still don’t keep us safe. In that case it’s good to know you can start early and ward off traveller’s tummy and diarrhea with antimicrobials like oil of oregano, grapefruit seed extract and colloidal silver.

Melatonin helps your body rebalance its circadian rhythm, or find homeostasis in its wake and sleep cycle. This is your best choice in the struggle against jet lag! Most melatonin supplements suggest taking a dose before going to bed in your new destination, and to continue taking it at the same time for a couple of days until you feel you’ve adapted.

Probiotics – the good bacteria! Keeping your gut flora nice and strong is of extra importance when travelling since there are many instances when you could encounter unique and novel foods and beverages. Even a seemingly innocent salad could harbour a surprise when eaten in a foreign land, since bacteria in water differ greatly around the world, as do food care standards! Help your gut to be as healthy as possible prior to and during your trip by supplementing with a great probiotic.

Ginger is world-renowned for easing nausea, stomach upset, indigestion, and even motion sickness. You may not even need over-the-counter medications to handle these illnesses when a natural supplement can be equally effective. Keep some natural ginger chews with you at all times for when those unforeseen moments strike.   

First Aid Kit

A classic first aid kit is always a wise idea to pack when going away. You can purchase a travel sized one at any pharmacy or make your own. We always include:

  • Adhesive bandages (multiple sizes)
  • Adhesive tape
  • Alcohol-based hand sanitizer
  • Antiseptic wound cleanser (like alcohol or iodine pads)
  • Blister pads or moleskin
  • Gauze
  • Safety pins and scissors

Suncare

Contrary to widespread belief, this isn’t just a tip for hot days and barren landscapes – whether your vacation involves riding the waves or the slopes, your skin needs protection from imminent sun exposure. The reflective glare from sea and snow can make your skin more prone to burns which not only make your trip less enjoyable but it can also be dangerous in the long run. Look for natural ingredients such as zinc oxide which is a mineral used to create a physical block from the sun. Additional ingredients such as vitamin E or C are also nice ways of giving your skin a nice boost of topical antioxidants.  

Prescriptions

If you’re taking any prescription medication, please be sure to have enough for the duration of your trip, plus a couple of extra doses, in case of unanticipated travel changes. Always make sure that your prescriptions are in labelled bottles and that you also have a doctor’s note if necessary, as some medications might not be universally understood or accepted in different countries. You might also consider bringing a valid prescription for a refill of your medication, just in case – you never know!  

Travel is exciting and has so many benefits from providing a well-deserved break from routine to exploring history and learning about different cultures to taking on new challenges and building new skills. We want you to get the very most out of your adventures, no matter how relaxed or extreme they might be.

If you’re travelling soon and want to review how to best prepare you and your family before heading away, please call or email us at (519) 954-7950 or info@HealthSourceIMC.com and book an appointment. We’re here to help you make sure you’re ready to stay healthy for all the excitement that lies ahead!

Here’s to your next adventure!

The Team at HealthSource Integrative Medical Centre

A huge and sincere THANK YOU for your votes and awarding HealthSource Integrative Medical Centre your Favourite Alternative Medicine Clinic – Diamond Winner!! That is #1!! Results from the Record Reader Awards are in!Favourite Alternative Health Clinic

What Does It Mean To Us To Be #1?
It measn we were voted as the favourite alternative medical clinic because we are liked by our clients and we are trusted by those who are under our care. Our clients have seen great results both in terms of increased health as well as being treated well as a patient.

We are grateful for the opportunity to work with you and for your support and trust in our centre!

Genetic Testing and Individualized Medicine

Changing your lifestyle isn’t always easy, but it’s usually easier when you can see results. What if I told you I could make lifestyle recommendations that were custom tailored to what is ideal for your body, meaning the changes would have a high impact and would be guaranteed to benefit you? This is the future of individualized medicine: using genomics to determine the best plan of action. Genetics is changing the field of medicine. We now know why some people experience bad side effects from certain drugs, and why some people do not. It comes down to the enzymes made in the liver, which are written in your genetic code. So instead of prescriptions by trial and error, prescriptions could be the right fit for you with fewer side effects on your end. The same goes for natural remedies: we can now pinpoint what will work for you, whether it is a lifestyle factor or a supplement. Whether or not marathon training is beneficial or detrimental for you can now be answered. Because each body is unique, medicine should be unique for each body as well. At HealthSource Integrative Medical Centre, our naturopathic doctors recognize this and work with each person to achieve personalized healthcare- and now we have a powerful new tool with which to do so.

Sample of conditions that benefit from genetic testing: Depression, anxiety, chronic fatigue, cancer prevention, auto-immune disease, fibromyalgia, autism, addictions, miscarriage, all have answers among the genes.

Genetic testing allows us to look at the function of a person on the most fundamental level. I’ll go through several examples that highlight the power of genetic testing. Neurotransmitters are one area that our doctors will usually test or evaluate. These are the hormone messengers in the brain and the body that determine things like addiction, appetite, calm, anxiety, depression, focus, and so on.

Some Neurotransmitters and Their Functions
Neurotransmitter Function Problems Caused by Imbalances
Serotonin Affects mood, hunger, sleep, arousal Undersupply linked to depression
Dopamine Influences movement, learning, attention, and emotion Oversupply linked to schizophrenia, undersupply linked to tremors and decreased mobility in Parkinson’s disease
Norepinepherine Helps control alertness and arousal Undersupply can depress mood and cause ADHD-like attention problems
GABA A major inhibitory neurotransmitter Undersupply linked to seizures, tremors, and insomnia
Glutamate A major excitatory neurotransmitter, involved in memory Oversupply can overstimulate the brain, producing migraines or seizures; this is why some people avoid MSG in food
Acetylcholine Enables muscle attention, learning, and memory Undersupply leads to deteriorating muscle function

There are biochemical pathways that both produce and remove these neurotransmitters from the system. Think of it as water from a tap, and a tub with a drain at the bottom. Ideally we want balance between the amount of water coming from the tap and the size of the drain, so that the body can keep a level amount for its use. Now consider someone who produces more of a certain messenger than they remove from the system, and say that messenger is adrenaline. Even a simple startle will cause some adrenaline release, and if it is hanging around longer, ie the drain is clogged, that adrenaline is acting longer. That person may experience higher states of anxiety. In the case of cardiovascular disease, research has now shown that people who carry certain genetic types could be advised not to consume high doses of fish oil in order to prevent it. Others benefit from added fish oil. Whether or not you should be building that supplement into your routine is a question for your genes. A significant link that needs to be considered is how your metabolic pathways, predetermined by our genetics, can affect your risk for certain cancers. Research shows that a direct link exists between colon cancer and a polymorphism that affects folate metabolism (known as an MTHFR defect). This same gene is also implicated in autism, tongue-tie, and chronic fatigue. The culprit, however, is never as simple as one gene causing a certain outcome. The web is complex and interrelated, and requires special training to understand and address it. It is perfectly normal to have certain genetic strong spots and certain weak spots. So what do we do about them? The best part is that knowing this genetic picture allows us to support the full functioning of the body’s systems through targeted natural supplements or treatment methods, to either boost or bypass the genetic polymorphisms. We can regain balance in the body through understanding how the various pathways interrelate. Note that these pathways are complex and should always be addressed in a holistic context, by a person specifically trained to understand how to do so – such as one of our doctors. It is important to consider that there are always multiple factors of health and disease. There is no magic bullet approach to health. But by understanding the most fundamental makeup of what makes a person unique, we can build a customized program to lay the right foundation for your health goals.

Dr Krause truly believes that when you are feeling your best, you are giving the best possible chance to every one of your relationships. Your wedding is coming up, and you are so excited to say “I Do” to your love and start your marriage off with a great celebration. …but we know what happens when you don’t feel great; Dr Krause hears it all the time. Nagging physical symptoms or concerns that lead to irritability or upset. PMS that takes a toll on the person and everyone around them. Fatigue that makes it impossible to get things done and stressful when deadlines come up. Speaking of stress, that pesky thing that makes your skin break out and crave sweets and hijacks your sleep… You can’t afford to deal with these problems! If you had your health, you could do anything: instead you’re stuck bargaining with both your body and your caterer. Dr Krause wants to get brides through this stressful, crazy, wonderful time of their lives in the most energized, calm, radiant way. She got married in 2015 and is passionate about helping other brides be their best selves. A healthy bride will lead to a healthy marriage. So she has put together some top issues that might need troubleshooting, and are going to make a world of difference in how you start your wedding and your marriage.

  1. Energy: often the issue isn’t just that you need to “muscle through” or drink more coffee (which will backfire on you when you crash). Lab testing makes a stunning difference, as it allows us to target sub-optimal levels of B12, iron, thyroid hormone, cortisol, and others – all of which are crucial in energy. These markers, along with your energy, will also impact any weight-loss efforts.
  2. Digestion: we’ve all felt it – a stomachache can make you grumpy, or having bowel movement issues can affect how you feel. Making sure your gut is working as well as it could removes its ability to ruin your day.
  3. Allergies: dreaming of an outdoor wedding in the summer, but not sure Benadryl will hold up? Allergies come back to immune health, gut health, and nutrients, all of which can be worked on.
  4. Breakouts: you want to glow on your wedding day! Unfortunately some of the things that come with a wedding also cause breakouts: stress (lack of sleep, timelines), eating differently (hello showers and bachelorettes etc) and so on. Those can seem unavoidable but there’s a reason you break out when things get rocky, so supporting the body is key here.
  5. Communication: ever tried to have a calm rational decision-making conversation with someone when you’re grumpy for one of 50 reasons? (stomachache, hanger, stress, anxiety, being sick, not feeling well, and so on)… Let’s deal with each of those and then try to decide on a colour palette.

Dr Krause would love to work with you on each and every one of those things and more: She is offering a package to do just that! Starting March 1, 2016 (and at least 3 months prior to your wedding date), we will cover: Visit 1: Health Profile and Body Composition Analysis, Hormone check-up, Weight goals, Habit Making/Breaking Visit 2: Energy Boost Visit 3: Hair, Skin, Nails and Nutrients Visit 4: Stress resiliency, grounding, nerves Visit 5: Best gut health, digestion Visit 6: After your wedding – maintaining health goals, setting new ones (honeymoon first aid, pre-conception care) Expected Outcomes:

  • Energy, vitality
  • Calm
  • Skin radiance
  • Balanced mood
  • Healthy habits leading into marriage

Please contact reception in order to book all 6 visits.