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Tips For Maintaining a Healthy Spine

Mon, 28 Nov 2022 16:56:00 GMT

The spinal system supports your body and provides the structure for the nervous system. A healthy spine allows flexibility, freedom of movement, and unincumbered nerves, ligaments, and muscles.

Learning how to maintain a healthy spine is essential for overall well-being and improving quality of life, yet many people don’t know what tips for a healthy spine they need to incorporate. The following areas are some simple steps you can take today to improve your spine health.

Sleep Right

For a healthy spine and better sleep, consider sleeping on your back with your head flat on the mattress, or use a pillow that provides support without lifting your head too much. If you sleep on your side, support your hips and lower back with a pillow between your knees. In addition, use a pillow that keeps your head and neck neutral alignment with the rest of your spine.

The worst position for your spine is sleeping on your stomach. As a result, your neck remains twisted to the side for a prolonged period of time.

Improve Your Posture

With hours spent at your desk or behind the wheel, it is easy to lose focus on your posture when your attention is required elsewhere. However, part of learning how to maintain a healthy spine involves a conscious awareness of how you are sitting or standing and making a point to adjust your posture.

Here are some simple tricks to keep in mind throughout the day:

Sit or stand up tall
Open your chest and draw your shoulder blades slightly together
Keep your over your ribcage and pelvis; avoid the tendency to let the head drift forward
Aim for equal weight on both feet when standing, or on both hips when sitting
Feet flat on the floor hip width apart when sitting
Take frequent movement breaks every 30-60 min – the body is meant to MOVE

To reduce spinal stress, consider a standing desk that adjusts in height. It will allow you to spend time in both the sitting and standing positions while you work.

Exercise Your Core and Back Muscles Regularly

Another tip for maintaining a healthy spine is exercise. Many people dread that word, but it doesn’t mean you must change your lifestyle massively. Instead, adding 10 to 30 minutes of stretching and moderate exercise to your daily routine is highly beneficial for developing core strength, flexibility, and freedom of movement.

Here are some different exercise ideas that may help:

Yoga
Pilates
Walking
Squats
Resistance training

While it may feel a little intimidating at first, as you build strength and your body feels better, you will be much more motivated to continue.

How Chiropractic Care Can Help

When your back hurts or you have a pinched nerve, your chiropractor may be one of the first stops. Chiropractic care utilizes hands-on diagnostic assessments and adjustments to realign the musculoskeletal system with non-invasive, natural techniques.

In addition, your chiropractor can help determine the source of your pain and develop an action plan to improve your posture for a healthy spine. They may include exercise, sleeping position suggestions, or even what pillow to buy.

Improve Your Spine Health Today!

Alleviate your aches and pains by improving your spine health with the help of Trent Health In Motion in Peterborough, ON . They have a comprehensive platform of expert chiropractic, sports medicine and physiotherapy focused on enhancing health and optimizing performance. Their professional team believes you deserve to feel healthy and strong, and they support you on your wellness journey.

Start your path to a healthy spine and book your appointment online or by calling 705-741-4758 today!

Your Go-to Guide for Prenatal Massages | Trent Health in Motion

Thu, 07 Jul 2022 14:04:00 GMT

Are you an expectant mother? Are you experiencing increased pain throughout your body as your pregnancy progresses? If this sounds like you, you may benefit from a prenatal massage .

Pregnancy is often accompanied by physical discomfort as your body grows and changes to accommodate new life. With lower back pain, and other aches and discomfort, prenatal massages can help expectant mothers relieve stress, improve their sleep, promote relaxation, improve mobility and reduce pain.
Prenatal massages offer expectant mothers both physical and mental benefits that can help them more comfortably enjoy their pregnancy journey.

In this article, we’ll review the benefits of prenatal massage, how it differs from other massages, and we’ll review its safety. Keep reading to learn more about this therapeutic treatment.

What is a Prenatal Massage?

Prenatal massages are customized massage therapy sessions for women who are expecting, aimed at relaxing tense muscles in order to improve mobility and reduce discomfort throughout the body. As carrying a child affects the placement of your internal organs and puts strain on the muscular and skeletal system, it is common for pregnant women to experience changes in their posture, flexibility, and mobility.

How is it Different from Other Massages?

There are some differences between a prenatal massage and a regular massage. One difference is the positioning. As your baby grows, laying face down may no longer feel comfortable. Registered massage therapists are skilled at using pillows, blankets, and other supports to help you find comfort and rest in other positions, such as side-lying, or laying face up.

Prenatal massage techniques are also able to target areas of the body most commonly affected during pregnancy and provide relief for many common conditions and discomforts that pregnancy brings.

Benefits of Prenatal Massages

Prenatal massages are an excellent treatment that can help women feel a sense of peace and relaxation during their pregnancy journey. There are many benefits of prenatal massages. Here is a closer look at what you can experience from this therapeutic treatment:

Reduction in physical and mental stress
Prenatal massage can be helpful in managing stress and anxiety
Improvement in your overall mood by releasing serotonin throughout the body
Improved flexibility and mobility
Reduction in lower back and leg pain
Improved sleep
Reduced pain and discomfort
Alleviation of muscle tension by increasing blood flow to areas throughout the body
Decreased headaches
Reduced swelling

Is it safe?

It’s expected for pregnant women to have questions about potential therapeutic treatments they are considering during their pregnancy. You may wonder, “are prenatal massages safe?”

The answer to this question is “yes!” Pregnant women who choose to receive a prenatal massage can improve their overall sense of well-being and comfort and enjoy several physical and emotional benefits without harming their baby.

Massage therapists who perform these specialized massages have the training and the knowledge to safely administer techniques specific to pregnant clients. Prior to your first massage, your therapist will go over your health history and assess your primary complaint, to ensure your treatment is tailored to your individual needs. You can rest assured knowing that your health and the health of your baby are in safe hands.

Are you pregnant and interested in receiving massage therapy? Book a consultation with the experienced team at Trent Health in Motion today by calling us directly at 705-741-4758 or using our online booking form . We look forward to connecting with you.

Seniors in Motion Pre-Participation Information | Trent Health in Motion

Mon, 20 Jun 2022 14:16:00 GMT

We‘re excited to kick off the Seniors in Motion Program that we’ll be running this summer!

Below is a link to our Virtual Information Session with Caitlin Curylo, Personal Trainer. During this information session, we discuss different aspects of the program and allowed opportunity for questions from potential participants. Regardless of if you attended the session or not, please fill out the Pre-Participation Survey which is linked below. Completing the intake survey will allow us to ensure that you are eligible to participate in the Seniors in Motion Program.

While we wish we had space for everyone to participate, we only have space for 20 individuals this summer. Please complete the intake survey as soon as you can, we will be selecting the first 20 eligible participants who complete and submit their intake surveys and meet the criteria. Thank you for you interest in this program, if you are not selected this time for Seniors in Motion, we will keep your information for further programs we run.

Evidence-Based Treatment for Hip & Knee Osteoarthritis - The GLA:D Canada Program | Trent Health in Motion

Mon, 13 Jun 2022 14:30:00 GMT

What is Osteoarthritis?

Osteoarthritis (OA) is one the most common types of arthritis affecting more than 4 million Canadians, or 1 in 7 adults. OA is a progressive disease of the whole joint that can lead to the breakdown of joint cartilage and the underlying bone.

OA is a result of the body’s failed attempt to repair damaged joint tissues. For most people, this damage occurs when otherwise healthy joints are exposed to heavy workloads over a long period of time. However, for some individuals whose joints are formed differently or who have experienced a previous joint injury, even normal workloads can accelerate joint damage.

Osteoarthritis can occur in any cartilage-covered joint surfaces, however, the knee and hip are large joints that are frequently affected due to the loads that are put through the joints with daily activity. The knee in particular is prone to injury, and knee injuries frequently lead to osteoarthritis.

How do I tell if I have Knee or Hip Osteoarthritis?

Early signs of osteoarthritis in the knee or hip may include joint pain and stiffness first thing in the morning, or after you have been sitting still for a period of time. Stiffness and reduced mobility can make it difficult to do the things that you used to, for instance crouching, such as when you are putting on socks.

Knee Osteoarthritis

Symptoms may include:

Pain with weight-bearing
Stiff and unstable leg
Knee giving out
Crunching or clicking noises; in early cartilage changes, clicking may be heard and felt when the knee is bent and straightened. These symptoms may cause difficulty in climbing stairs and hills, sitting on your knees and squatting and getting up from sitting
When there has been significant degeneration of the joint OA of the knee results in deformities such as ‘knock-knees’ or ‘bowed-legs’.

Hip Osteoarthritis

Symptoms may include:

Pain can be located outside the hip or deep into the groin (where the hip joint actually sits), or on the inside or outside of the thigh or down the leg. Sometimes there is no hip pain, but instead the pain feels like it is in the thigh or knee area
Hip osteoarthritis often leads to reduced movement in the joint. This can lead to trouble with daily activities such as getting in the car, putting on socks, etc
Often, your step length will get shorter when walking. It may be hard for you to straighten your hips, so you may tend to bend forward when walking.

What can I do for my Hip and Knee Osteoarthritis?

There is currently no cure for OA. However, treatment can be used to reduce symptoms and improve function of the joint. Learning about osteoarthritis is part of the treatment. Special exercises can be done to relieve pain and boost joint function. When function improves, the next step is to get more active. Being physically active can help maintain strength and improve overall health. These things should be done as early as possible by people who have osteoarthritis.

What is GLA:D Canada?

Based on the success of the program in Denmark, the GLA:D® education and exercise program for knee and hip OA is now being made available in Canada. GLA:D Canada is an 8-week education and exercise program for those with stiff and/or painful knees and hips, or those with knee and/ or hip osteoarthritis. GLA:D participants report less pain, reduced use of painkillers, and being more physically active.

What is included in the GLA:D Canada Program?

2-3 Education Sessions 2 or 3 90-minute education sessions will teach GLA:D™ Canada participants about:

• What is osteoarthritis, risk factors and symptoms

• Current available treatment for osteoarthritis

• How to self-manage your symptoms

• Why and how exercise can help with your osteoarthritis

• How to cope with the difficulties of daily activities associated with osteoarthritis

12 Neuromuscular Exercise Sessions

60 minute group exercise sessions twice a week for 6 weeks led by a Chiropractor. You will:

Learn how to control your movements and proper posture
Build muscular strength through functional exercises
Learn how to apply these exercises to everyday activities.

Is the GLA:D Canada Program right for me?

Prior to participating in the program, the GLAD therapist will complete a physical assessment to ensure that you have symptoms that will respond to the GLAD™ Canada program. You may not be able to participate in the GLA:D™ Canada program if:

You have other reasons for your hip and/or knee problem e.g. soft tissue or connective tissue problems, inflammatory joint disease, fracture or some other disease
You have other symptoms that are more pronounced than the osteoarthritis problems (for example chronic generalized pain or fibromyalgia)
You are unable to understand and communicate in English and we cannot provide translation for the education and to support you during the exercise program.

If you have problems with another body part, such as your low back, that will prevent you from doing the exercises, your therapist can treat this first so that you can fully participate in the program.

Dietitian 101 | Trent Health in Motion

Fri, 10 Dec 2021 16:16:00 GMT

Are you interested in making changes to your diet? Do you need expert advice on which nutrition plan to follow? If so, consulting with a registered dietitian may be the right choice for you.

Dietitians are trained, licensed professionals who can assist you in losing weight, managing food allergies, and treating diet-related diseases. They can also help you address malnutrition or insufficient nutrient intake by teaching you how to read and comprehend food labels or by simply answering your questions about food and diet.

Why is a Registered Dietitian Important?

Even though food is a part of our everyday life, it can be tough to know how to structure your diet in a way that works for you. Even though it appears to be straightforward, navigating the shopping aisles and reading nutrition labels can be challenging. The truth is, nutrition is so much more than just counting calories; it is a sophisticated science that is unique to you. The role of a registered dietitian is to assist you in creating the optimal nutrition plan for your unique situation. Working with a dietitian can help you sort through the avalanche of information and create a plan tailored to your specific needs.

What are the Advantages of Working With a Registered Dietitian?

'How can a registered dietitian help me?’ is a question we often hear. Our response: where do we begin?
Dietitians can help debunk myths about food and eating by providing correct information on nutrients, calories, portion sizes, food groups, labeling, marketing strategies, food ingredients, allergies, and interactions, among other things.
Since everyone is different, a one-size-fits-all nutrition strategy does not work. Your nutrient requirements are determined by several factors, including your age, height, weight, and gender. Physical activity, specific requirements, family health history, and current health issues are other elements that dietitians take into account.
Dietitians consider the physical aspects of eating and the personal and emotional ones. A dietitian can help you identify answers to challenges and hurdles if you feel that healthy eating is difficult to incorporate into your routine. They can also provide inspiration and support to help you stick to your diet plan.

What do I Bring to my First Appointment?

We understand that visiting a health professional can be nerve-wracking for many. But it’s important to remember that dietitians are available to assist you and make recommendations that may benefit you. Preparing for your first appointment can make this process seamless.
Keep in mind that you are the only one who knows your body better than anybody else, so you should determine your objectives before visiting a dietitian. ‘What would you like to alter or improve?’ or ‘What are you hoping to accomplish?’ are some good questions to ask yourself before your appointment.
Learning about your medical history can help dietitians make better recommendations. This is why we suggest bringing a list of your prescriptions or supplements to your first appointment.
Similarly, a food journal can be beneficial. This is a list of everything you eat and drink for at least three days so your dietitian can gather a sense of your eating habits and routines.
Lastly, you’ll get so much more out of your appointment if you ask questions. After all, who better to answer your diet-related questions than a trained and licensed dietitian? We recommend you bring along a list of any questions you’d like to ask during your session to ensure you won’t miss anything important.

Begin Your Nutrition Journey Today

Navigating confusing and misleading information about food and nutrition can be difficult and intimidating. Invest in your health and wellness by connecting with a licensed dietitian who can make the journey a simple and effective one.
The team at Trent Health in Motion in Peterborough, Ontario is ready to support you by creating a specialized nutrition plan that will help you achieve your health goals. Call (705) 741-4758 or visit our website to book an appointment with a registered dietitian today!

New Spinal Stenosis Treatment Program with Dr. Barrieau | Trent Health in Motion

Wed, 14 Apr 2021 15:27:00 GMT

Chiropractor Dr. Jared Barrieau has completed additional post-graduate training in the treatment of lumbar spinal stenosis (LSS), and he has a special interest in working with this population.
Our Spinal Stenosis Treatment Program includes a combination of manual therapy, special exercises, instruction on body-repositioning techniques and self management strategies which have been shown to be effective for LSS.

LUMBAR SPINAL STENOSIS: Narrowing of the spinal canal or spinal foramen, where the spinal nerves travel and exit the spine to supply the lower body. If there is enough narrowing, it can cause compression of the nerves in the canal or in the foramen.

NEUROGENIC CLAUDICATION: When the stenosis puts enough pressure on the nerves, they get compressed and this blocks their blood supply. Neurogenic Claudication is when the spinal nerves are oxygen deprived but are asked to work, which causes buttock or leg pain.

Common Symptoms Include

Bilateral buttock or leg pain
No pain when seated
Symptoms worse with standing, walking, low back extension
Wide stance with walking
Increase in urinary frequency and urgenc

Degenerative spinal stenosis typically becomes symptomatic for people in their 50s and 60s.
Our focus with the Spinal Stenosis Treatment Program is on improving standing and walking ability in individuals with LSS, with an ultimate goal of improving quality of life and maintaining independence.
For more information about chiropractic care at Trent Health in Motion, CLICK HERE
Looking to book an appointment for the Spinal Stenosis Treatment Program? BOOK HERE

8 Tips For a Better Sleep - With Dr. Jared Barrieau, Chiropractor | Trent Health in Motion

Wed, 30 Dec 2020 16:34:00 GMT

From a recent poll we did we found that 75% of our respondents said “NOT USUALLY” when asked if they get enough sleep on average.
If you are part of the 75% that is not sleeping well at night, follow these tips from Dr. Jared Barrieau to improve your sleep!

Establish a relaxing bedtime routine.
This might include having a bath, meditating, or just taking time to yourself. Ensure that you start your routine early enough to still get at least 7 hours of sleep.
Turn off electronics 30 minutes before bed.
Bright lights from your phone or electronics trick your brain into thinking that it is daytime, making you more wakeful and not as tired before you go to bed.
Keep a consistent sleep schedule.
Go to bed at the same time and wake up at the same time, even on the weekends. This allows your body to know when it’s time to go to bed.
Beds are for sleeping.
Beds are made for sleeping, not working or surfing the internet. Leave your electronics in another room.

5. Use a sleep diary.
A sleep diary is when you write down what time you got to bed, when you wake up, and how many times you may have woken up throughout the night. This allows you to see trends and start to get an idea of why you may not be sleeping well. 6.Avoid alcohol, caffeine and nicotine too close to bedtime.
Alcohol, caffeine and nicotine can all have adverse effects on your quality of sleep and should be avoided before you go to sleep. 7.Avoid eating before bed.
Do not eat large meals before bed, if you get hungry, have a small healthy snack instead. 8.Exercise regularly.
Regular exercise burns off energy and helps you get a good night sleep.
Looking to book a chiropractic appointment with Dr. Jared Barrieau? BOOK HERE

The B.A.S.I.C.S of Mindful Eating- With Michelle North, Registered Dietitian | Trent Health in Motion

Tue, 29 Dec 2020 16:39:00 GMT

Mindful eating has several benefits including:⁣

▪️ Improving your relationship with food
▪️ Improving digestion by eating slower
▪️ Making healthier choices by focusing on how foods make you feel after eating them
▪️ Increased enjoyment of the food you eat⁣ by slowing down and taking the time to appreciate your meals and snacks.
⁣
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B- Breathe and Belly Check
▪️ Take a few breaths and relax the body.
▪️ Are there sensations of physical hunger? A- Assess Your Food⁣
▪️ What does it look like?
▪️ What does it smell like?
▪️ Is this the food you really want?

S- Slow Down
▪️ Put your fork or spoon down in between bites.

I- Investigate Your Hunger⁣
▪️ Stop half way through, investigate your hunger level, then stop or continue eating based on your hunger level.

C- Chew Your Food Thoroughly
▪️Ask yourself – are you enjoying what you are eating?

S- Savor Your Food⁣
▪️ Choose foods that honor your taste buds and body.

Snow Shoveling 101 - With Michael Williams and Dr. Jared Barrieau | Trent Health in Motion

Fri, 11 Dec 2020 16:59:00 GMT

It’s that time of year again. Where you have to be ready to leave the house earlier to make sure you have enough time to get the snow off your driveway. Here are a few tips to warm up and help reduce your risk of low back injury from shoveling snow.
Before you start to shovel, make sure you have given yourself time to warm up! Follow these tips from our chiropractor , Dr. Jared Barrieau:

1. Wait 30 minutes after waking up or sitting.
2. Get your spine moving:
▪️ Cat-Cows, 6-8 cycles⁣
▪️ Low Back Range of Motion, 3x through range⁣
3. Warm-up the glutes and legs:
▪️Squats, 2 sets of 10⁣
▪️Lunges, 2 sets of 10, both sides⁣ Watch the warm up video here:

Labour Support Tips - By Madeleine Ganly, Registered Massage Therapist | Trent Health in Motion

Tue, 10 Nov 2020 17:05:00 GMT

Simply having a supportive person present can help ease labour. Adding touch can increase relaxation, decrease anxiety, stimulate the production of oxytocin and increase perceived social and emotional connectivity.
Try out these 5 support tools during labour:

1. Sacral counterpressure
The birthing person can be in any position that gives the support person access to the sacrum. The support person places their hand over the sacrum and directs pressure towards the coccyx (tailbone). This will help with pain and pressure in the low back and pelvis.
2. Rebozo Hip Jiggle
The birthing person rests on hands and knees, or forearms and knees. The support person places the Rebozo (a sheet or towel will work) around the birthing person’s buttocks holding their hands close to the hips and rocks and jiggles the hips. This will help relax the birthing person and alleviate discomfort in the back and hips.

3. Seated Sacral Compression
With the birthing person seated in a chair the support person pushes against their knees. This helps alleviate pressure in the pelvis and low back and is particularly helpful when the birthing person is experiencing back labour and needs more constant pressure.
4. Hip Squeeze
The birthing person can stand and lean on a wall or rest on hands and knees. The support person uses their hands or forearms to squeeze the birthing person’s hips to help alleviate pressure and pain in the pelvis and hips.
5. Supported Squatting in Front of a Chair
This allows the support person access to the birthing person’s neck, shoulders, head and jaw. This is helpful between contractions and will help keep the neck, shoulders and jaw relaxed.
Our team at Trent Health in Motion is happy to help you feel your best, pre and post natal. Whether you are looking to book a massage, pelvic health physiotherapy, or are looking for professional diet and exercise advice with our dietitian and kinesiologist, CLICK HERE for more information.

Washing The Dishes With Back Pain - By Dr. Jared Barrieau, Chiropractor | Trent Health in Motion

Mon, 09 Nov 2020 17:08:00 GMT

For those that suffer from low back pain something as simple as washing dishes can aggravate their low back pain.
Here is a technique that can help make washing dishes more comfortable:
1. Get as close to the sink as possible. Make sure you are not standing in a forward stooped position.
2. Wear an apron to prevent getting your clothes wet while standing close to the counter.
3. Stand on cushioned mat- this encourages you to shift your weight as you stand.
4. Take breaks, if you have a lot of dishes break up the work into manageable work intervals.
If you have questions about managing your back pain, CLICK HERE to book a chiropractic appointment .

Cool Down Routine for Runners – By Becca Watson, Registered Physiotherapist

Wed, 28 Oct 2020 16:16:00 GMT

Stopping after a run encourages blood pooling. Adding at least a 5min walk shifting from brisk walk to easy effort allows blood to efficiently transition from the working muscles to resting flow and heart rate to gradually return to resting rate. To get even more benefits you can adjust the cool down to your workout efforts.
Following every run I complete:

5 min transitioning walk
Dynamic stretches (10 repetitions each side)
Hamstrings
Quadriceps
Adductors
Gluteals

~2-3 hours after hard/long run I complete:

Static stretching (30sec hold x3 each side)

Quadriceps
Hamstrings
Gluteals
Soleus
Gastrocs

Foam rolling (full body; 30sec each muscle group) – if your teeth are clenched it’s too much!
Hamstrings
Gluteals
Thoracic Spine

I personally wait 2-3 hours after a difficult workout to allow my muscles time to recover from the high demands of the run. If you are looking for a cool down routine tailored to you, BOOK A PHYSIOTHERAPY ASSESSMENT HERE.

Warm Up For Runners - By Michael Williams, Registered Physiotherapist | Trent Health in Motion

Tue, 27 Oct 2020 16:21:00 GMT

Everyone should be doing some form of warm up prior to running to help reduce the risk of injury, in particular muscle strains. What that warm up looks like is open for debate. Mike’s warm up is composed of a variety of dynamic movements that involve moving his hips, knees and ankles through movements similar to the running motion in order to get the major joints, and muscles that cross those joints, that are involved in running to be warmed up and better prepared for his workout.

This is what I suggest as a warmup:

Walking lunges
High knees
Butt kicks
Side shuffles (right and left)
Karaokes (right and left)
Backpedaling

Complete 20 reps of each.
Even if your run warm up is just starting with a slow jog, that’s still better than sprinting out your front door at world record pace.

If you have any questions in regards to a warm up suited to you – BOOK A PHYSIOTHERAPY ASSESSMENT HERE.

Is It Normal to Leak When You Exercise? - By Reanna Motopoli, Registered Physiotherapist | Trent Health in Motion

Mon, 26 Oct 2020 16:25:00 GMT

No!
This is not normal! Not even if you’ve had kids, or are postmenopausal.
⁣
Leaking during exercise could be due to a number of factors, including weakness of the pelvic floor muscles, tension in these muscles, or both. The best way to know for sure why someone is leaking with exercise is through an internal exam by a healthcare professional such as a pelvic health physiotherapist .⁣
⁣
If you find that you leak, if you are worried about leaking during any of these activities, or if you limit your activities because you are afraid you might leak, pelvic physiotherapy can help! Get back to the activities you love with confidence!
BOOK A PELVIC HEALTH APPOINTMENT

Tips for Adequate Hydration - By Michelle North, Registered Dietitian | Trent Health in Motion

Sun, 25 Oct 2020 16:29:00 GMT

Fluid is essential to the body. Some of the functions we require fluid for include blood pressure control, transportation of vitamins and minerals, protection and cushioning of joints and organs, control of body temperature, and prevention of dehydration and heat stroke.
The risk of dehydration increases in the summer months. Dehydration occurs when you lose more fluid than you are intaking. Symptoms may include thirst, dry lips and mouth, headache, dizziness, dark yellow urine, and increased heart rate.

Tips for adequate hydration: 1. Drink 1 cup of water when you wake up, and 1 cup of water before bed. 2. Drink before you are thirsty. Always drink water before you go out in the sun or are physically active. 3. Drink alcohol in moderation, as alcohol has a diuretic effect and can increase risk of dehydration. 4. Add sliced fruit, such as lemon, lime, or orange slices to your water for some flavour. 5. Carry a bottle of water with you throughout the day to sip on.

General fluid guidelines for preventing dehydration. However, please note that your needs will increase with physical activity.

Women:
14 – 18 years old should aim for 7 cups of fluid/day
19 years and older should aim for 9 cups of fluid/day
Men:
14-18 years old should aim for 10.5 cups of fluid/day
19 years and older should aim for 12 cups of fluid/day

If you want to include some infused water recipes- TRY THESE For more information on your individual hydration needs, CLICK HERE to book an appointment with our Registered Dietitian, Michelle North.

Nutrition For Runners - By Michelle North, Registered Dietitian | Trent Health in Motion

Sat, 24 Oct 2020 16:35:00 GMT

Fueling yourself before and after is crucial for your performance. Though it can be hard to know what to eat and drink, and when. Follow these general guidelines for your next run
Before a run:
2-3 hours before a run- have a meal containing complex carbohydrates and a small to moderate amount of protein. Such as, steel cut oats with milk and fruit, whole grain bagel with peanut butter and a banana. Also make sure to hydrate before your run! Have at least 1-2 cups of fluid.
30-60 minutes before a run:
Choose a low-fibre carbohydrate-based snack like a banana, toast with jam or honey, low fibre cereal, or an energy bar. Continue to hydrate with water!
During your run: If the duration of your run is less than 1 hour, you likely do not need to refuel.

For every hour, after the first hour, you should refuel with 30-60 g of fast acting carbohydrate. If you are engaging in endurance exercise for >2.5 hours you may require up to 90g of carbohydrate per hour. Try energy gels, sports drinks, or a sports bar.
Post-Run:
It is important to replace glycogen stores after a long run, so include a post-recovery meal containing carbohydrate and a moderate amount of protein for muscle repair. Both carbohydrates and protein are essential to good recovery. Do not forget to rehydrate! Some examples are eggs & toast with a side of vegetables, baked sweet potato topped with black beans, protein shake, greek yogurt with berries and granola, or pasta with meatballs.
**Please note the length and intensity will impact your nutritional requirements before, during and after a run. For individualized recommendations, see our Registered Dietitian , Michelle North
BOOK HERE !

Managing Prenatal Edema - By Madeleine Ganly, Registered Massage Therapist | Trent Health in Motion

Fri, 23 Oct 2020 16:39:00 GMT

What is Edema?
Edema (swelling) is the accumulation of fluids in the interstitial spaces. Some edema in the hands and feet is normal during pregnancy due to the rise of estrogen and progesterone, the relaxation and dilation of blood vessels, pressure from the weight of the uterus compressing major blood vessels and an increase in blood volume. Mild edema is most prevalent in the third trimester and can be exacerbated by hot weather and standing or sitting for prolonged periods of time.

Here are some tips for managing sore, swollen feet during pregnancy!
1. Ice massage! Freeze a plastic water bottle to roll out sore, swollen feet for quick relief on hot days.
2. Regular exercise like walking and swimming.
3. Ankle rotations with dorsi and plantar flexion.
4. Elevate legs regularly throughout the day and rest in a left side lying position. 5. Massage! Massage can help support the body’s ability to process excess fluids and help stimulate resorption.

You may also consider making an appointment with a registered dietitian, wearing loose fitting clothing without restrictions in the groin, legs, abdomen and arms, and discussing the use of compression garments with your primary care provider.
If edema is sudden, severe, persistent, pitting, or coincides with any symptoms associated with preeclampsia, you should be evaluated by your primary care provider.
BOOK A PRENATAL MASSAGE

Massage Therapy During Pregnancy - By Madeleine Ganly, Registered Massage Therapist | Trent Health in Motion

Thu, 22 Oct 2020 16:43:00 GMT

Massage therapy as a standalone treatment, or as part of an integrated treatment plan including physiotherapy or chiropractic care , can be beneficial for many conditions. Massage therapy is the manipulation of the soft tissues of the body including muscles, connective tissue, tendons, ligaments, and joints.
Massage therapy during pregnancy can be especially helpful in: promoting sleep, relieving aches and pains, reducing swelling, managing stress and anxiety.
In addition to your time on the massage table, a prenatal massage at Trent Health in Motion includes an initial health history intake, assessment of your primary complaint and home exercises tailored to your needs.
Your registered massage therapist is also happy to provide you and your partner/support person with helpful massage tips to get you through labour more comfortably and make referrals to other healthcare professionals to keep you feeling your best pre and postnatal.
BOOK A PRENATAL MASSAGE