Health Benefits of a Regular Fitness Plan

How many times are we advised that regular exercise is key to a healthy lifestyle?

More importantly....have you actually listened to the advice?

I would like to reiterate the importance of including a regular fitness program into your daily life.  The benefits are endless.  For example, a regular fitness plan can help with weight loss, increase energy, increase metabolism rates, and build muscle definition.

Regular exercise can decrease stress.  The human body generates hormones that can be stress causing, but regular exercise can decrease hormones like norepinephrine and cortisol.  These hormones are found in the endocrine system. Cortisol affects the metabolic system, and norepinephrine is believed a relation to hypertension. A fitness plan that includes 30 minutes of aerobic exercise at least three times a week can reduce the risk of heart disease, hypertension, obesity, depression, diabetes, and other health issues.

A proper program would include a warm up, aerobic (cardio), anaerobic (low intensity) and/or weight training, a cool down, and stretching.  It is important to remember proper stretching methods to reduce the chances of injury.  See our blog: Stretching-101



Some great exercise ideas include: jogging, walking, yoga, swimming, Qi Gong, kick boxing, boot camp, and Pilates.  There are also fitness institutions that offer group exercise programs like Zumba and Spin classes.  These make workouts fun, and can create an environment that is safe and enjoyable.  Check out our locals gyms that offer Co-Ed, Women's Only, group exercise, Personal Training, fun classes and more!

• Good Life - Co-Ed and Women's Only
• She's Fit Abbotsford-All Women
• Cross Fit Abbotsford
• Abbotsford Recreation Centre
• Apollo Athletic Club

There are so many options! Find the gym that's meant for your lifestyle and fitness goals.

If you would prefer a more one on one approach, check out personal trainers. Personal Trainers can develop a fitness plan tailored specifically for you and your body.  Focusing on your personal health and wellness goals.

• Champ Fitness-Tracy Champ 
• Personal Training at Good Life

Look for high recommendations and proper certifications when searching for a personal trainer.

Above all else, remember to incorporate regular visits to your wellness clinic.  With training and working out, the anatomy of your body will be changing.  Booking appointments in between your visits to the gym can greatly increase your ability to reach your goals quicker.  Regular chiropractic adjustments before a workout can help you have a better and stronger workout.  Focusing on proper positioning with a fresh alignment can really boost your workouts.  Regular massage visits post work outs is always nice.  After a long race, or any intense cardio activity, your RMT can provide a full body massage to help eliminate sore, achy muscles, also known as DOMS (delayed onset muscles soreness). 

If you have any questions or concerns about your fitness plans, speak to your family doctor or chiropractor to learn how regular exercise and therapy can help.

Call the clinic today if you would like to schedule appointments around your work out schedule! Maybe we'll even see you at the gym!

Stay active!

Proud Sponsors: RUN FOR WATER ABBOTSFORD

It only takes $35 for a person to have clean water for life!

Join us Saturday May 26th, 2013 as we support the Run for Water. 

We encourage you to sign up and join the movement.  

Let's help our community raise money for clean water!

It is important for us to stay active and healthy.  What better way to help those in need by exercising?!

We want you to register! Visit RUN for WATER online to register for a race!

As sponsors, we will be providing chiropractic care and registered massage therapy. Please look for our booth after the race.  Thank you for participating in such an important role in our community!

Posture Perfector

Improve your posture today! It's as simple as 1-2-3!

Incorrect posture causes more than just back pain

Correcting your posture can: 

• Increase blood flow to and from the heart
• Improve breathing and diaphragm function
• Increase range of motion
• Reduce stress on the lower and upper back
• Improve nerve signals from the spine

The Posture Perfector is recommended for anyone over the age of 12, that sits or stands for long periods of their day. It can be used practically anywhere and by people with every level of physical ability.

You can use the Posture Perfector can be used in the car, office, home, virtually anywhere!

You will notice immediate results.  There are four sizes, and two strength levels.

Dr. Nagra realizes the importance of a good posture. Having poor posture can greatly affect ones daily living activities.  The Posture Perfector is a great product to use because of it's versatile uses, and it can be worn anywhere!  

If you are concerned about your posture, and you need that extra help, we definitely recommend booking an appointment with Dr. Nagra to discuss your concerns.  During your appointment, Dr. Nagra will perform a routine check up on your posture and spinal alignment also while addressing your concerns.  After assessment Dr. Nagra can decide if the Posture Perfector is right for you.

Call us today to book your appointment or to purchase one at our clinic! 604-850-2511

See how the Posture Perfector is comfortably worn!

 You can view more details and videos about the Posture Perfector online at www.PosturePerfector.com

Opportunity to reach out to the community

From now until May 10, 2013 we will be collecting donations for the Ahuja family.  Please see reception for any additional details of how you can help raise money for Maya and her family. Below you can read Maya's story and learn about her conditions.  Please feel free to share her story and help pay it forward. 

We thank you for your support.

Two-year-old Maya loves Dora the Explorer and playing with her older brother, Danveer. Her life, however, has not always been so cheerful.

Months before she was born, Maya’s parents Gary and Karm found out through an ultrasound that their daughter had a congenital heart defect called Tetralogy of Fallot as well as a cleft palate. As soon as Maya was born, she was taken to the Intensive Care Unit at BC Children’s Hospital.

“Every mother looks forward to the end of the journey of labour and that moment they get to hold their baby in their arms,” says Karm. “I had 30 seconds and then she was whisked away from me. I didn’t hold her again for 10 hours. Even then, it wasn’t the same feeling as we were in the ICU, with little to no privacy.”

Maya underwent open-heart surgery in October 2010 to treat her heart defect – she was only four months old. Shortly after the operation, with her parents at her bedside, Maya suddenly flat-lined and showed no sign of a pulse on the heart monitor. The intensive care doctors and nurses took action immediately. “Watching doctors save a life may be exciting on TV or in the movies, but as a parent, it is unbearable,” says Gary.

Maya’s heart had stopped beating for 22 minutes. Thanks to the expertise of the caregiving team at BC Children’s, Maya’s life was saved. To aid in her recovery, Maya was hooked up to ECMO, a heart and lung machine. After six weeks at BC Children’s, Maya was finally able to return home.

Today Maya still faces developmental challenges. She uses a feeding tube to drink milk and struggles to gain adequate weight. Since her hospital stay she has also been diagnosed with a genetic condition called Cornelia de Lange syndrome, a developmental disorder that affects many parts of her body. As she grows she will still require another heart operation to fix the blood flow between her left and right atria.

Despite these challenges Gary and Karm say words can’t describe the gratitude they have for the hospital’s doctors and nurses. The couple is also thankful for the support of family and friends for giving them a shoulder to cry on, and a much-needed distraction from the hard reality that their daughter was so terribly sick. The Ahuja family is comforted in knowing that whatever medical challenges lay ahead for Maya, they will not have to face them alone. With the support of family, friends and the outstanding caregivers at BC Children’s, Maya will be given the best chance of a bright future.

Maya is this year's A World of Smiles telethon Champion Child. Find out more about A World of Smiles.

Story posted from : http://www.bcchf.ca/stories/miracle-stories/maya-ahuja/

4 Minute Office yoga!

Have you been sitting at your desk for an entire shift at the office? 

What's so bad about sitting?

Studies suggest that sitting for hours on end is harmful, regardless of a person's overall calorie intake or physical activity. This may be because immobile muscles gradually lose the ability to metabolize fats and sugar as efficiently as they should, which could promote high cholesterol and up diabetes risk.

As far back as the late 1950s, a study found that people with sedentary jobs (bus drivers) were twice as likely as those with active jobs (mailmen) to develop cardiovascular disease. More recently, extended daily TV watching and time on the computer--which, like desk jobs, involve long periods of time sitting still--have been linked to a greater risk of metabolic syndrome, a constellation of health problems that can lead to diabetes and heart disease.

In addition, poor workplace habits can bring on aches, pains, and other troubles that in some cases can be disabling. Sitting all day can flatten out the curve of the lower back, for instance, and can put a strain on the upper body, shoulders, and arms. 

Please Take 4 Minutes and give your back, neck & shoulders a break!

Check out this is fantastic 4 minute desk yoga routine. 

Thank you to : http://www.cnn.com/ For their information & studies.

Benefits of massage therapy in combination with chiropractic care...

Rav Says.....

The combination of massage therapy and chiropractic care does wonders for speeding patient recovery and general health.

The musculoskeletal system is highly interrelated. Often times problems with joints in the body can have negative effects in many different areas. 

 For example, chronic muscle tightness often occurs due to an underlying joint pathology. When any joint in the body is not moving through its normal range of motion, the tissues can become irritated and cause pain. 
The muscles overlying these joints will reflexively spasm as a result. 

 Massage therapy does wonders to help relieve the spasm and tightness in these muscles, however if the underlying joint issues are not addressed the muscle tightness will often return. 

 Chiropractic care will aid in restoring normal functioning to all the joints in the body, not just the spine. This is why the combination of massage and chiropractic treatment is so effective. Massage therapy allows the muscles to relax enough for effective manipulation of the underlying joints, and in return the effect on the joints helps reduce the return of chronic tightness and muscle spasm.

If you would like to book in to see our chiropractor directly after your massage therapy appointment please contact one of our receptionist who would be happy to assist you!

Spring Promotion!

We are excited to announce our latest promotion! 

For the month of April 2013, every new patient that you refer to Dr. Nagra, you will be rewarded a $10 Starbucks gift card, and entered to win a 60 minute massage with Lisa Fershau.  That's a $95.00 value!

Please remind your referral to note your full name on the patient intake form. 

All appointments must be for new patients, and booked in the month of April 2013.

Offer ends April 30, 2013. 



The winner will be contacted on May 1, 2013 by 6:00 PM.


A balanced approach of techniques is often the best way to see and feel results.  Chiropractic care can compliment your massage or  acupuncture treatments.  The more relaxed the muscles and mind are, the more likely you will benefit from an adjustment.  This is why Dr. Nagra feels it is important to incorporate Active Release Therapy (ART), Soft tissue release, and Graston Therapy, to help get the most out of an adjustment.

Remember that chiropractic care can treat a wide range of symptoms and imbalances within the structure and integrity of joints, muscles, and nerves.  If you combine techniques you will notice that the benefits from treatment will last longer.  You may also notice the frequencies and duration of your appointments will decrease as you feel better and reach your health goals. It is not necessary to always book complementing appointments, however it will definitely be beneficial throughout your treatment plan.



“90% of the stimulation and nutrition to the brain is generated by the movement of the spine.”
-Dr. Roger Sperry

THE TOP 5 MYTHS ABOUT CHIROPRACTIC CARE

1.  CHIROPRACTIC IS ONLY GOOD FOR THE BACK

Some chiropractors focus only on caring for people who have back pain.

The benefits of chiropractic are much greater than helping with back pain.

Most chiropractors focus their practice on improving an individual’s overall heath by correcting all slubluxations in the body and not just the ones associated with back pain or any other symptom. The reality is, most subluxations will not have associated symptoms for years. Correcting these subluxations is still very important because they are a detriment to your health wherever they are present.

      

2. CHIROPRACTIC CARE IS EXPENSIVE

Quality of life is key to understanding this myth. Those who have experienced long-term care and the chiropractic lifestyle recognise that chiropractic care doesn’t cost, IT PAYS!!! A study done in 1996 (Coulter et al, TopClinChiro) showed 87% of long-time chiropractic patients considered their health as excellent, took less medications, and experienced less chronic conditions associated with ageing. Think of chiropractic as an RRSP for your body...it may cost a bit now, the payoff is immeasurable.

In fact, even in a publicly funded health care system where some other approaches are 100% covered by our tax dollars, millions of people value chiropractic enough to be more than willing to pay for their care with their own hard-earned money.  We appreciate that fact, and it encourages us to work as hard as possible to deliver the best care possible to our patients.

3.  CHIROPRACTIC IS PAINFUL

Most times a spinal adjustment itself will not hurt at all.

Some occasions it may feel like someone is momentarily pressing on a bruise.

As your body adapts to your adjustments, you may experience some additional discomfort.

Over time, your nervous system integrates the effects of the adjustments and most people feel a continuing sense of ease.

Many people make chiropractic the cornerstone of their wellness lifestyle, especially in conjunction with massage therapy.

4.  CHIROPRACTIC TREATMENTS ARE ADDICTIVE

The inference of that statement is that chiropractic care is addictive. If continuing to do something that gives you an increased level of health and vitality is addictive, then perhaps it is. The amount of chiropractic care you utilise is always up to you. Most patients who see the huge changes in their energy, immune function, sleep patterns and general well-being choose to maintain chiropractic care as part of their wellness lifestyle.  It soon becomes an integral approach to enjoying a higher quality of life.

5.   CHIROPRACTIC ONLY WORKS ON ADULTS

Chiropractic can make a major impact on ANYONE’s health, from newborns to geriatrics. Reducing nerve interference allows the body’s inborn ability to look after its own needs to thrive, regardless of age.

(Top Image borrowed from: Chiropractic for the World)

F.Y.I - What are trigger points?

What are Trigger points?

Trigger points are tiny knots that develop in a muscle when it is injured or overworked. Commonly a cause of most joint pain, they are known to cause headaches, neck and jaw pain, low back pain, tennis elbow and carpal tunnel syndrome.

Trigger Point Therapy can relieve muscular aches and pains in

association with these areas.

It can also assist with the redevelopment of muscles and/or restore motion to joints. Trigger points are described as hyper-irritable spots in skeletal muscle that are associated with palpable nodules in taut bands of muscle fibers. Trigger point researchers believe that palpable nodules are small contraction knots and a common cause of pain. Compression of a trigger point may elicit local tenderness, referred pain, or local twitch response. The local twitch response is not the same as a muscle spasm. This is because a muscle spasm refers to the entire muscle entirely contracting whereas the local twitch response also refers to the entire muscle but only involves a small twitch, no contraction.

If you have any questions regarding trigger points & trigger point therapy please ask one of our registered massage therapists!

Traditional Chinese Medicine VS. Western Medicine

Traditional Chinese Medicine VS. Western Medicine

As you may be aware, our acupuncturist, Richard, practices Traditional Chinese Medicine(TCM). He has spent time learning and practicing in Asian and Chinese countries.  Not only does this aid in his ability to practice TCM, but it gives him an in depth approach to helping you overcome your health and wellness obstacles. He will use ancient methods to identify and treat the root cause or imbalance. A patient does not have to feel ill in order to benefit from treatment. Richard works to detect and correct existing imbalances in the body to help find relief and to reduce symptoms, for a healthier and more balanced self. Traditional Chinese Medicine (TCM) sees the body as an integrated whole. All parts of the body and organ systems are linked in obvious or subtle ways. Disease may originate locally or be caused by an imbalance in the whole system. In TCM a patient’s complaint is considered only as one of the symptoms of the underling imbalance. When this imbalance is resolved the patient should expect significant improvement or complete disappearance of the original complaint. The principal aim of TCM is to restore equilibrium between the physical, emotional and spiritual aspects of the individual; between yin and yang.  One does not have to feel ill in order to benefit from TCM. In our clinic the Practitioner, by using TCM principles, works to detect and to correct the existing imbalance in the body long before it becomes a serious problem.  "Western [allopathic] medicine focuses on removing the symptoms using direct methods, so-called “fix the head when the head hurts; fix the foot when the foot aches.” Yet Chinese medicine emphasizes a dialectical analysis of the human body as a whole, where it is viewed as a collection of interconnected and interrelated systems." Traditional Chinese Medicine Overview Traditional Chinese Medicine, also known as TCM, includes a range of traditional medicine practices originating in China. Although well accepted in the mainstream of medical care throughout East Asia, it is considered an alternative medical system in much of the Western world. TCM practices include such treatments as Chinese herbal medicine, acupuncture, dietary therapy, and both Tui Na and Shiatsu massage. Qigong and Taijiquan are also closely associated with TCM. TCM is more than 4,000 years old and is rooted in meticulous observation of nature, the cosmos, and the human body. Major TCM theories include those of Yin-yang, the Five Phases, the human body Meridian/Channel system, Zang Fu organ theory, six confirmations, four layers, etc. Theory The foundation principles of Chinese Medicine are not uniform, and are based on several schools of thought. TCM have been influenced by Taoism, Buddhism, and Neo-Confucianism. Since 1200 BC, Chinese academics of various schools have focused on the observable natural laws of the universe and their implications for the practical characterization of human body and mind place in the universe. In the I Ching and other Chinese literary and philosophical classics, Chinese writers described general principles and their applications to health and healing. Western Medicine versus Chinese Medicine There are some principle differences between Western Medicine and Chinese Medicine Philosophies. For example, Western man with his/her two thousand years of intellectual tradition will try to find straightforward, visible, scientifically provable relationships between cause and effect. TCM philosophy, on the other hand, does not see such a straight forward relationship between cause and effect. Cause can easily become an effect, and effect can become the cause. TCM look at the body holistically. State of general health determines how severe and/or how chronic an original complaint is. So the treatment always addresses both: the whole body and the specific complaint. If the treatment addresses the complaint only it would be considerably less effective. Western Medicine is better then Chinese Medicine in addressing life threatening and very acute health problems such as stroke, heart attack, broken limb, etc. The main strength of Chinese Medicine lies in addressing of non-life threatening and chronic problems. It happens that most of the health complaint people have are exactly of this nature (non-life threatening and chronic). Western and Chinese Medicines do not conflict, or contradict, or compromise each other. They look at the body from very different frameworks. When two approaches are combined they have complimentary, synergetic effect and therefore quicker and better results. TCM Terminology Unlike the Western anatomical model which divides the physical body into parts, the Chinese model is more concerned with function. Thus, the TCM spleen is not a specific piece of flesh, but an aspect of function related to transformation and transportation within the body, and of the mental functions of thinking and studying. Terms Chinese Medicine practitioner would use might sound strange to the “western” ear (i.e. Yin, Yang, Essence, Qi, Blood, Wind, Dampness, Heart organ-system, Lung organ-system, etc.) These do not represent specific organs or substances but rather functions of different organs and pathologies of these functions. TCM has specific acupuncture points and specific herbal formulas which address a dysfunction determined by TCM diagnostic procedure and expressed in Chinese Medical terminology . "  Thank you to the websites and clinics that have composed information onto the web to help patient's learn about their health. The Scollard Street TCM & Acupuncture Clinic The Epoch Times Carolyn Dew- Mandala Centre for Health and Wellness