Do you have sore muscles? Have you had a massage? Well, Chop To It! Our Registered Massage Therapist, Coleen Martuccio, talks about the benefit of the chopping massage technique known as Tapotement. Read more about how it can help and the many variations of it!Read More
Here are my MUST HAVES to get through the cold and flu season. These items are easy and simple to get and can be used by everyone. Having these items on hand can help prevent upper respiratory tract infections. They can also help move along your recovery so your infection resolves in a timely manner.
Raw Honey, Lemon, Ginger
How easy can boiling water and adding honey, lemon and ginger be? VERY Easy!! You can drink a daily tea of these three to help get a boost of naturally occurring Vitamin C and antimicrobial nutrients. Also, you can drink this when you feel sick to soothe and dry up the swollen, sore and drippy mucus membranes of the nose and throat.
There is no magic recipe for this one.
Ginger: Simmer a few slices of raw ginger on low heat for about 10-15 minutes. Put as much or as little ginger as you like. The more you add, the spicier, but that is a good thing to help fight off germs.
Lemon juice: Then add a splash of fresh lemon juice to taste. The more the better, since lemon juice provides naturally occurring vitamin C and is astringent… which helps reduce a swollen throat, tonsils and sinuses.
Honey: Add a teaspoon of raw honey to make it all taste great and to help coat a sore throat.
Drink as often and as much as you like.
Daily Vitamin C
Vitamin C can be found anywhere. Try and buy a good brand over a generic or big box store option. My favourites are Sisu and Natural Factor. They make good quality vitamin C at a reasonable price point.
Vitamin C helps to support white blood cells in the body. Adults can take 1000mg once a day for prevention. If you get sick you can take this amount 2-3 times per day or more.
There has been a landslide of research in the last few years about the tremendous benefit of supplemented probiotics. Yay, it’s about time!!!
Probiotics are helpful in supporting healthy, good bacterial populations. Think of them as guards, or a fence, to keep infectious organisms out.
Taking a daily probiotic is easy, well tolerated by most, and an effective option for immune support.
Again, choose a good quality probiotic rather than a generic or big box store option. This is really important because the better the probiotic, the more effective it will be. My favourite professional line brand is the HMF line from Genestra. Other good retail options are Renew Life or Garden of Life. The best ones are REFRIDGERATED!
For general immune support you can take 10-20 billion cfu/capsule daily.
Keep A Thermometer Handy
I love my thermometer! I picked up an ear thermometer at the local pharmacy 10 years ago when I had my first son, and it’s been a quick and helpful way to figure out if a fever has developed and if it is persisting.
Fevers are helpful at fighting off infection. They turn the heat up in your body to burn off bacteria and viruses. It is important to know when you have a fever and when your fever has broken; a sure sign that the infection has been resolved. This is why a thermometer that is reliable and easy to use is an essential for all households.
Saline or Herbal Nose Spray
If you have a stuffy nose or sinus infection, a great way to clear things out and minimize swelling is to use a saline nose spray. You can find these at the local pharmacies and health food stores. Saline nose sprays are just water and salt. They carry no long term adverse effects or side effects if used as directed.
At the health food stores you may also find herbal or homeopathic nose sprays for sinusitis. In our WIN dispensary we carry an herbal nose spray from Nestman Botanicals that contains antimicrobial ingredients to help to fight off a sinus infection. I’ve had patients who struggle with chronic sinusitis use this at the first sign of infection to prevent it from developing or during an infection to decrease the intensity or duration of the infection.
Make Soup Broth & Freeze In Small Batches
There’s nothing better than a warm nourishing bowl of soup when you are feeling ill. It’s a great way to replenish when you’re depleted. You can make any kind of broth, veggie, chicken, etc., and in a pot, or a crockpot to save time. I’m talking broth made from scratch, not from a can or a box!
Once it’s cooled, save 2 cups in small containers and freeze. Freezing in small batches like this makes it quicker to use when in need. It also provides you with some flexibility when it comes to how much you want to thaw and use.
Lymphatic Drainer In Your Home Remedy Kit
This one should be at the top, but since we’re going clockwise on my little diagram, it landed in this list at #7…but it’s by far MY NUBMER ONE!
Your lymphatic system is incredible. It houses your immune cells and if it’s working well and supported you’re less likely to get sick. The lymph nodes and vessels in the head and neck drain congested fluid. If you support your lymphatic system when you are sick the intensity and duration of your infection will be reduced.
There are natural formulas that help to support the health of the lymphatic system. For the safest and most versatile option, I always recommend you speak to a Naturopathic Doctor to find the right fit and use a homeopathic lymphatic formula (rather than a herbal formula…two very different preparations) if it’s your first time using natural remedies.
My favourite homeopathic formula is called Lymphdiaral from Pascoe. It can be used by adults and children.
During cold and flu season Lymphdiaral can be taken daily for prevention and similar to vitamin C, if you get sick you can take it more frequently to help fight off infection.
Herbal Cough Drops
Think Ricola, Herbion or any health food store option. They are usually honey based. You can also make your own if you’re feeling adventurous. Having lozenges on hand at home, or keeping them with you when you’re at work or out and about, can be a huge lifesaver during a hack attack.
As the old saying goes, an ounce of prevention is worth a pound of cure. That is, it’s easier to get stocked and use some of these ideas to prevent a cold from happening than trying to resolve it when you get sick, especially if you don’t have the resources to do so. You can find all of these at health food stores, grocery stores and/or pharmacies. If you feel like your immune system could be stronger, or if you would like more options to naturally and effectively treat a cold or flu, feel free to visit with me anytime and I would be happy to help.
Dr. Ernie talks with so many patients who feel an inability to move, especially decreased movement turning left or right. In his article, he recommends an extremely simple, yet tremendously effective, exercise you can do anywhere to help increase your ability to twist left and right.Read More
You may feel motivated to get moving or want to join some friends in a new group exercise class. Do you know if that activity is right for you? At WIN we all believe it’s important to move well and move often. It’s also just as important to know if the movement choices you make are ideal for you as an individual and if they’ll lead to good health or injury. In his latest article, WIN Chiropractor, Dr. Matthew Bird shares important insight about how to think about movement and how our Chiropractors can help you understand how to move optimally for the best outcomes.Read More
Do you experience headaches or dizziness? Did you know that headaches like these can often be due to an imbalance stemming from the structures in your neck? WIN Physiotherapist, Tania Mannella, talks about the link between headaches and neck concerns and offers insight on how Physiotherapy can address this.Read More
Hip mobility is so important for strength, mobility and well being. Dr. Nicholas Slowinski gives a great everyday examples of how hip mobility can affect us, how we can work on our hips and what we can do to prevent injury .Read More
To hydrate with filtered water or not? Which option is best? Many people wonder if there’s any merit to filtered water or if plain old tap water is just as good as the next thing? Dr. Laura Imola, Naturopathic Doctor, is talking all about “high quality H2O” in her article and sharing information to help you make the best choice when it comes to your hydration.Read More
Many people experience jaw pain and stiffness that stems from different reasons. WIN Physiotherapist, Jennifer Lapierre, shares information on jaw concerns and how Physiotherapy and Chiropractic can help.Read More
The way we move significantly influences how we feel each day, what we can do and the quality of our life. Dr. Matthew Bird, WIN Chiropractor, helps education his patients each day so they can understand their unique anatomy, and how to move effectively to avoid injuries and to maximize their strength and wellbeing. He says, we never stop learning, so we shouldn’t give up on understanding and bettering our movement patterns. Read Dr. Bird’s article to learn hist three main tips for optimal movements and why everyone needs to ensure they’re moving well!Read More
There is a great importance in the function and stability of the shoulder. Dr. Nicholas Slowinski, WIN Chiropractor, shares and insightful article on the benefits to ensuring shoulder health.Read More
Pelvic floor weakness can lead to the development of genitourinary symptoms. While many people enjoy running for exercise, they can feel the effects this has on their pelvic floor. Our WIN Physiotherapist and Pelvic Floor Specialist, Tania Mannella, reviews how to take on running as a form of exercise while also preserving the pelvic floor. Read her article to learn more!Read More
Millions of Canadians take gastric reflux medication and now there is a report of how these medications are linked to illness and other health risks. Dr. Laura Imola addresses the concern of prolonged use of pharmaceuticals for common health concerns, the inevitable risks and the ability to resolve health concerns without them.Read More
May is National Physiotherapy Month and with physiotherapists being movement specialists, I wanted to share two of my most common phrases I often say at WIN Health Solutions. Motion is Lotion!! And… If you don’t USE it you’ll LOSE it!!
These are two easy to remember ways to convey the helpful effects of movement for any painful conditions.
In general, with too much rest, people will stiffen up and become more painful overall. Moving regularly keeps joints and soft tissues more flexible and therefore less painful.
When my clients first hear this they often say “but when I sit my “blank” feels better and when I get up the pain is worse!”
This is true… but to avoid having the pain get worse, you need to rest less and move more, but in a way that causes little to no pain. You gotta walk before you can run!!
Anyone with arthritis will tell you that their joints stiffen when they are still for too long, like first thing in the morning after sleeping all night or if they sit for a while. Once they get moving they loosen up and feel much better. The same concept can be applied to any painful condition.
Our body’s ligaments, tendons and muscles will shorten and tighten if not moved through their full range of motion regularly. Also, if they’re inflamed, they’ll also get more swollen when held still. When those inflamed tissues are moved again, it will feel painful for the first few movements.
When sore, inflamed tissues are moved gently and regularly in a non-aggravating way, they will actually become less painful. This is true at the time of doing the movement, and also for the overall condition as it heals.
Eventually ,many of my patients have learned, that regular daily, appropriate, exercise is a good way to manage their painful symptoms.
This is where Physiotherapy comes in!! It is my job to assess your pain and teach you graduated, appropriate exercises to help you get moving and help reduce and manage your pain. Contact WIN Health Solutions if you’d like to find out how to get moving towards a pain free active lifestyle!!!!
When you think of Chiropractic and you think just spinal adjustments, think again when considering one of our Chiropractic Team Members at WIN Health Solutions. Dr. Ernie Bagnulo reviews how he and the Chiropractors at WIN have broken down the classical notions of Chiropractic and go above and beyond each day to offer a vast number of different treatment options that are always individualized to each patient. You may be surprised to learn that these many great treatment options don’t involve spinal adjustments!Read More
We can have long term fitness goals, but what gets us there are the small goals that we set for each workout. Our WIN Trainer, Scott Paul, talks about how to set goals for your workouts so that you can achieve progress in your fitness.Read More
Have you ever wondered about abdominal massage or talked with your Registered Massage Therapist (RMT) about addressing your abdominal health concerns during your massage visit? There are countless benefits associated with Abdominal Massage and our RMT, Coleen Martuccio, reviews how she can help address many abdominal health concerns through abdominal massage.Read More
How do you handle change, differences of opinion or claims that counter your lifestyle? WIN Chiropractor, Dr. Matthew Bird, takes note from the changing seasons and applies this to how change of thought in life can have life changing effects.Read More