A healthy and balanced diet is crucial for the effective function of every part of the human body, including our immune system. Certain dietary factors have been found to have immune-regulatory properties, such as Vitamin D and Omega-3 Fatty Acids. Often times, eating a well balanced diet (I prefer the Mediterranean Diet) still lacks some essential vitamins, mineral and essential components. Taking a nutritional supplement does not mean that you can eat a poorly balanced diet. Nutritional supplements are designed to “fill the gaps” in a well balanced diet to ensure that our body’s system is functioning at its best.

Omega-3 fatty acids are a part of the “Polyunsaturated Fatty Acid” family, with specific focus on ALA (found in nuts and seeds), EPA and DHA (the main components in fish oil). Byproducts of Omega-3 and Omega-6 fatty acids have important immune system functions, which fall under a specific category called “Pro-Resolving Mediators” (SPMs). These SPM’s are effective in reducing the inflammatory response caused by pathogens (including bacteria and viruses) and stress, and to help strengthen our immune system.

Omega-3 Fatty acids also help to strengthen our immune system by their ability to reduce inflammation and inflammation-related disorders. Probably one of the most renowned property of Omega-3 fatty acids is it’s ability to keep inflammation levels down in the body.

Vitamin D is another important player in our body’s immune system and defense against disease. Vitamin D can help our body’s immune system recognize pathogens more effectively, thus producing a more accurate and heightened immune response when a pathogen is detected in the body. In addition, Vitamin D plays an important role in the uptake of calcium and bone health.

For optimal immune support, I trust Metagenics Supplements. Metagenics EPA-DHA 1000 and Vitamin D. These products are available at my office for purchase. For further information, schedule a consultation today by clicking here.

As the world continues to cope with the COVID-19 pandemic, many Ontarians have taken it among themselves to begin exercising. Regular physical activity has enormous health benefits, including: healthy weight management, improved sleep, less aches and pains, stronger hearts and less chance of chronic illness. Unfortunately, gyms and recreation centers are closed, resulting in people exercising at home or outdoors. Less traffic and warmer weather (eventually) on the way have resulted in many people people beginning to jog and run. As a great way to begin a journey to physical activity, there are a few things to keep in mind before you think about running the Boston Marathon. This article will help you understand a bit of running lingo, how to run more efficiently and enjoy pain-free running.

Learning to run means you have to learn a bit of running jargon:

Pace: How fast you’re running, usually expressed in kilometers per minute. Your pace will change every run depending if you are training for speed or distance, your effort, environmental conditions, and other factors. Don’t let pace be the defining factor in your run; as your fitness improves, you will have more consistent pace times.

Cadence: Also termed “Stride Rate”, cadence refers to how many steps you take in a minute of running. A higher stride rate (greater than 170) may reduce injuries and help you run faster.

Tempo Run: A sustained faster-than-usual run of shorter distance. These runs take more effort and more mental concentration, however they will improve your fitness without doing hard workouts.

Ten Percent Rule: A general rule of thumb for beginner runners. Don’t increase your mileage or intensity by greater than 10% each week. This is a good guideline to stay injury-free.

Warm-Up and Cooldown: A gradual way to run or walk at lesser intensity to prepare the body for your actual run workout. This will help to improve circulation, respiration and get blood to your muscles.

It is common for a runner to experience injuries when they just begin running for fitness or in preparation for a marathon. Several injuries tend to impact the feet, ankles, knees and hips. Although these injuries may set you back a bit in your running progress, it is crucial to treat these injuries before they become a chronic condition:

Runners Knee: A common condition that is defined by generalized pain around the front of the knee joint. Usually defined as a dull ache around the front and behind the knee cap, runners knee is a common injury that can result from muscular imbalances in the thigh, inefficient running patterns or wear-and-tear behind the knee cap.

Iliotibial Band Syndrome: Also known as “IT Band Syndrome”, this thick tissue along the outside of the leg can become inflamed and painful resulting in pain along the outside of the hip, thigh and knee.

Achilles Tendinitis: Repetitive overuse of the Achilles Tendon (the thick rope-like tendon behind the ankle) can result in inflammation and pain at the back of the leg and calf. Most runners may begin to experience this if they suddenly increase their distance or intensity in their runs.

Shin Splints: One of the most common running injuries, shin splints feel like razors along the front of the tibia (shin). Shin splints can result from lack of stretching, poor footwear, flat feet or rigid arches.

To determine if running is the right form of exercise for you, it is very beneficial to consult with your healthcare professional to have a baseline of your physical fitness. Baseline measures can include heart rate, blood pressure, body composition and health factors that may pose a risk for you as an aspiring runner.

A chiropractor can help you with running by using your baseline health measures, health history and personal / lifestyle factors to help design a running program. Further, a chiropractor can help you with stretching, foam rolling, nutritional advice and determining if orthotics are right for your running shoes.

If you are experiencing any of the above symptoms or conditions and would like more information about chiropractic care for your running injuries, contact my office today. Online Booking is now available by clicking here

Dr. Saturnino’s Recommended Running Apps

Whether you’re a beginner, intermediate or advanced runner, there are some great smartphone applications to help you become a better runner. Changing your routes, receiving live running tips and tracking your heart rate using a smart watch can be best achieved using some of these applications:

 

A Headache is a common ailment that nearly 1 in 2 people will experience in their lifetime. There’s a very high chance you know someone that’s a frequent headache sufferer too. Headaches can develop and quickly pass, known as an “acute” episode. For some, headaches can come and go on a frequent recurrent basis, becoming a “chronic” condition. Many people struggle finding solutions, cures or ways to manage their headaches, and in some cases, they can be severely debilitating. For some, medications are not very effective and some people do not want to always have to reach into medicine cabinet for a pill bottle to find relief. There is also the reality of developing a “medicine overuse headache”. Some people may say they have tried everything for headaches relief, and are consequently coming to see a chiropractor as a last resort.

But the bottom line is, yes, chiropractors can help with your headaches. Dr Mathew Saturnino at the Woodbridge Rehabilitation Center is here to help if you are experiencing headaches and would like to schedule an examination.

Not all headaches are created equal, and different types of headaches respond to different treatments. Let’s take a moment to review some of the most common headaches we see:

1. Cervicogenic Headache

Like the name implies, a “cervico”genic headache is a secondary headache that develops as a result of muscles, joints and nerves stemming from the cervical spine, or neck. These types of headaches are typically secondary headaches that are preceded by awkward neck movement, poor posture, tight muscles and inflammation in the neck. Patients who experience stiff necks, constant muscle tension and poor posture may develop headaches symptoms on the same side of their neck pain. By relieving tension in joints and surrounding tissues, cervicogenic headaches can resolve. Chiropractic adjustments, muscle release techniques, acupuncture and patient education are all highly effective and recognized treatment approaches to treating cervicogenic headaches.

2. Tension Headache

Tension headaches, or tension-type headaches, are the most common primary headache. Pain from the muscles of the neck, scalp, eyes and shoulders can radiate headache pain to specific areas of the head. Tension-type headaches account for nearly 90% of all headaches. Symptoms patients commonly report include experiencing constant pressure or a squeezing tight band of pressure around the head. Tension headaches can last for 30 minutes up to 7 days, be experienced on both sides of the head, and aren’t aggravated by routine physical activity. In many cases, the tight muscles will present with a “trigger point” pattern; sensitive areas of a particular muscle may send pain signals to specific areas of the head. For example, tender trigger points around the shoulder blade as a result radiate pain symptoms to the temple and side of the head. Tension headaches are best managed with chiropractic care, exercise and postural education.

3. Migraine Headache

Migraines are usually moderate to severe headaches that can affect one half of the head. They commonly feel like a pulsation around the head and as a result can last a few hours up to a few days. Common symptoms include nausea, sensitivity to light and sounds, dizziness and/or vomiting. Physical activity can make headache symptoms worse. A common trademark symptom of migraine headaches is “aura”, a short period of visual disturbance, flashing lights or changes in hearing. Migraines have triggers, including certain foods, scents, hormonal changes and exercise. Chiropractic care can be just as effective as medication in the management and treatment of migraine headaches. Patients report similar results in reducing pain intensity, frequency and duration.

A Chiropractor can help manage most uncomplicated headaches. It is important to know that sometimes headaches can be a sign of a more serious health issue. Your chiropractor can properly assess through a thorough physical examination and health history.

At the office of Dr. Mathew Saturnino Woodbridge Chiropractor, we have helped many people like you manage their headaches and we would like to make you, or a loved one a part of our success. For more information or to book an appointment so that you can live headache free, give us a call at 905-856-4444.

Dr. Mathew Saturnino