January 30, 2015

balance!

WINTER 2015

A C O M P L E T E G U I D E T O YO U R H E A LT H & W E L L B E I N G

Rejuvenate STARTING AT THE CORE

Tips you need to know

Revitalize

THE PATH TO A NEW YOU

Reward

WHAT YOU DESERVE

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perfectbalance! ∙ JANUARY 30, 2015

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When life was simpler, a daily multivitamin was an excellent way to ensure a healthy body and mind.

Today’s lifestyles are far more demanding and fast paced. Everyone needs more to keep up with life. If you have elevated risk factors or a history of heart disease then you need to reach for a multi-supplement that can address all of your concerns.

Get moving at Panorama Recreation Centre SHAKE OFF THE URGE TO HIBERNATE

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s the days continue to lengthen and local optimists start dreaming of spring, it’s the perfect time to shake off the urge to hibernate and get moving.

From kickboxing to jazzercise, Buddha bootcamp to aqua yoga, parent and tot gymnastics to the Elder College, Panorama Recreation Centre has something on tap to help everyone ditch the winter blahs and foster good fitness habits, no matter what your age or skill level.

“We have a lot to offer, from babies all the way up to seniors,” says Kim Say, fitness, weights and rehabilitation co-ordinator.

Brand new this year is the “Mudder Event Training” workshop, led by Tara Brunet, personal trainer and two-time Mudder finisher, who will help you build endurance, strength and stamina, and prepare you for the challenges of the race in a bootcamp-style outdoor class.

Also new is the “Triathlon Training Clinic” that offers three coached sessions a week to get you ready for your first sprint triathlon (750-metre swim, 20-kilometre bike ride and a 5-kilometre run).

“We’re really trying to harness a triathlon out here,”

says Angela Turnbull, fitness program assistant with the rec centre.

With the path circumscribing the airport and Panorama’s 25-metre, six-lane pool, the area is perfect for the race, she says.

Along with the regular schedule of aquatic and weight room schedules, the centre is particularly committed to encouraging healthy fitness for teens, adds Say. Teens can purchase a youth pass for the weight room for $59 to give them unlimited yearround access to the facility after completing a safety course. Additionally, the teen-only weight room at Greenglade is open every Friday from 5 to 7 p.m. at no cost.

“It’s important for us to offer something to the community to get teens active,” says Say. “It gives them that confidence they need to get started (in being active).”

To stretch the mind and creative muscles, the centre offers a slew of artistic pursuits, including pottery, painting, music appreciation, storytelling and cooking classes.

The centre’s partner facility at Greenglade also offers a host of drop in classes and a weight room, and the gymnasium at North Saanich Middle School features drop in sports including pickleball and badminton, as well as a variety of ballroom dancing classes.

For more information, full schedules and registration, visit crd.bc.ca/panorama.

For more information on programming, registration, facility hours and locations, contact Panorama Recreation Centre at 250-656-7271 or visit panoramarecreation.ca where you can find the 2015 Winter/Spring program guide.

JANUARY 30, 2015 ∙

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Track your children’s health with new digital technology Access kids’ heAlth iNfoRmAtioN oNliNe

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s more of Canada’s health system goes digital, Canadians are becoming increasingly aware of how digital health can benefit the health of their

family.

“As a family physician, I encourage parents to start using digital health tools to manage their children’s health, starting soon after birth,” says Dr. Sheila Wijayasinghe, a Toronto-based family physician. “Digital health is an important part of kids’ health care regimes.

Access to health information online, for example, can help parents monitor their children’s health over the years and will allow for a smooth transition once children grow up and start to manage their own health.”

Here are five things parents can do now to make their children’s health digital: 1. Start an immunization tracker: A digital version of your child’s immunization record is easy to provide electronically when enrolling your child in school or camp.

2. Ask your doctor about electronic health records:

Online access to health information, such as lab results, current medications and other vital data, allows you to track your child’s health.

3. Download health apps: Apps can help you track your progress and provide motivation, such as giving you online “badges” when a goal is reached. With all of the apps available, it’s important to choose ones that make sense for you and your family. Be sure to research the privacy policies and read consumer reviews before making a final decision.

4. Research online health support communities: Whether your child has pain from teething, a cold, or a more serious health condition, it can be helpful to access an online support group with others.

5. Look into doctors who communicate digitally: Booking appointments online or participating in electronic visits saves time and is often more convenient for parents.

For more on how digital health is making a difference for Canadians, visit betterhealthtogether.ca. News CaNada

8 Reasons to Practice Iyengar Yoga

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perfectbalance! ∙∙ JANUARY JANUARY 30, 30, 2015 2015

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Whatever your reason our safe instruction will gradually progress you towards your goal. Iyengar Yoga is for every body and we welcome all abilities.

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Make smart decisions to safeguard eye health TIPS TO PROTECT VISION

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t’s easy to take our eyesight for granted in the hustle and bustle of everyday life. But maintaining good vision is no guarantee.

With a few quick tips we can protect our vision by making smart decisions every day, as follows: 1. Put space between you and the movie. Sit at a distance equivalent to at least five times the width of your TV screen.

2. Include eye healthy foods in your meal.

Foods containing vitamin C (papayas, red bell peppers, kiwi, strawberries, oranges) or antioxidants such as lutein and beta-carotene (carrots, sweet potatoes, squash, spinach, kale, broccoli) can help reduce the risk of developing age-related macular degeneration (AMD).

3. Get regular…with your eye exams. There is no better way to protect your vision than an eye exam, as many eye diseases have no easily detectable symptoms.

The Canadian Association of Optometrists recommends that children have their first eye exam between ages six and nine months, and annually after that.

Adults should have eye exams every two years, or at the direction of their optometrist.

4. Take 20. Look away from your computer screen for

at least 20 seconds every 20 minutes and focus your eyes on something at least 20 feet away.

5. Protect your baby blues (or greens or browns). Wear proper protective eyewear when undertaking major indoor or outdoor work, and wear sunglasses outside even when the sun isn’t shining – UV rays are harmful to your eyes year round.

6. Have the conversation.

If you have eye irritation from allergies, inflammation, infection or injury, don’t assume it will go away on its own.

Unusual visual symptoms can require treatment to resolve, or, in some cases, indicate a more serious vision problem.

For eye care emergencies, be sure to ask your optometrist if emergency appointments are available – it’s often faster than going to the ER. Did you know that anyone can book an appointment with a doctor of optometry without a referral?

The website doctorsofoptometry.ca is a

reliable resource to locate a doctor near to your home.

NEWS CANADA

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JANUARY 30, 2015 ∙

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Prevent pet health issues KEEP YOUR PALS SAFE, HAPPY AND HEALTHY

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ne thing is certain no matter whether you’re a dog person or a cat person: you love your furry pal. In fact, a Western Financial Group study showed that half of Canadians with pet insurance purchased a policy in case of emergencies or serious illness, while 26 per cent did it simply because they see their pet as a family member.

This means that you do everything in your power to keep him or her safe, happy, and healthy.

According to Dr. Bernhard Pukay, chairman of the Petsecure Veterinary Advisory Board, the top eight reasons for regular checkups include: 1. Prevention is better than reaction: Just like a human, animals need checkups to ensure they remain healthy. This way, you can stop many illnesses long before they become a problem.

2. Save yourself money: Prevention is far less expensive than medical treatment.

3. Compensate for the aging process: You’ve heard that dog and cat years happen much faster than the human equivalent.

With that in mind, an annual checkup for them is like you waiting several years for your next physical.

Don’t put it off.

4. It doesn’t need to be costly: By purchasing a pet insurance policy, you not only protect yourself and your four-legged pal from the very high cost of an emergency, you can also reduce your routine regular vet fees.

5. Fend off unwanted visitors: Internal and external parasites and heartworms can prove very dangerous for your pet, but preventing these is easy.

6. Keep the pounds off: Ongoing nutritional consultation provided by your vet allows you to control pet weight gain and loss.

7. Healthy smiles: The majority of cats and dogs will experience dental problems in their lifetimes and, given how much they rely on their mouths, it’s particularly important to properly maintain their teeth. A dental examination is part of every veterinary exam and, as always, prevention is better than treatment.

8. You’d do it for your car: This should be the same approach with pet care.

More information is available at www.petsecure. com.

NEWS CANADA

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perfectbalance! ∙ JANUARY 30, 2015

Keep your skin healthy during the winter SKIN HYDRATION IS LINKED TO YOUR BODY’S HYDRATION

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t seems no matter how many layers we put on during the winter months, our skin always feels the bitter bite of the cold. The Canadian Health Food Association (CHFA) has a few tips to keep your skin hydrated and healthy during the cold, dry winter months: First, a hot shower certainly gives us a break from the cold outside, however it doesn’t do any favours for our skin. The hot water can actually dry out the natural oils and the longer you stay in the shower the more these oils deplete. Make sure you shower in lukewarm water and always use naturally hydrating products that are free of BHA and BHT, phthalates, parabens, siloxanes, and sodium laureth sulphate.

“We tend to only look for skin products in drug stores and at the cosmetic counter,” says CHFA president, Helen Long. “But you can also look in your pantry and in health food stores to find excellent natural moisturizers. Coconut oil, for example, acts as an emollient, providing a softening and soothing effect. Another option is grapeseed oil, which is an effective, lightweight moisturizer and contains vitamins, minerals, protein, GLA (an omega-6 fatty

acid that is found mostly in plant-based oils), and vitamin E—all nutrients your skin will benefit from.”

When we think of improving the condition of our skin, various creams, moisturizers, soaps and cosmetics come to mind. But it’s worth remembering that beauty truly does radiate from the inside out.

A nutritious diet which includes healthy fats and colourful vitamin-rich vegetables and fruits, is essential to maintaining hydrated, healthy skin.

Specifically, healthy fats, such as the omega-3 fatty acids found in fish and flaxseeds, can help skin maintain its elasticity. Antioxidants like vitamin A, which are found in yellow, orange and red vegetables, are ideal for this purpose. Furthermore, a vitamin A deficiency can actually cause skin to become dry and rough. It may seem like common sense but it is true that your skin’s hydration is linked to your body’s hydration, so make sure you are drinking eight to 10 glasses of water a day.

More information on this topic, which includes a list of health food stores in your community, is easily found using the “find-a-retailer” tool online at chfa.ca. www.newscanada.com.

NEWS Canada

Reap the many benefits of massage

NOT JUST FOR RELAXATION, MASSAGE CAN IMPROVE BLOOD FLOW AND OFFER PAIN RELIEF

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dvertisements for vacation destinations often paint couples’ massages as the premier romantic activity. Yet, massages aren’t just sultry oils and New Age music. They can actually be very good for overall health.

The Mayo Clinic notes that while more research is needed to confirm the benefits of massage, it may be helpful for a variety of health ailments. In addition to easing sore muscles, reducing joint pain and helping soft tissue strains or injuries, massage can promote relaxation, reduce anxiety and calm feelings of stress. Massage reduces levels of the stress hormone cortisol. This helps to lift spirits and can often lower blood pressure. Massage also may help to boost the neurotransmitters dopamine and serotonin, which are associated with depression.

According to Health magazine, massage also can help promote healthy sleep. It has something to do with the effect of massage on delta waves, which are the brain waves connected to deep sleep. There is some evidence that massage can also increase white blood cell counts, promoting improved immunity.

Many people rely on massages to relieve pain. According to a report published in 2011 in the American College of Physicians’ “Annals of Internal Medicine,” massage helps people in pain feel and function better than those who do not receive treatment. Massage can alleviate stiffness and pain and promote a better range of motion. And pain relief is not just for the back, arms and legs. Massage can reduce risk for migraines and decrease pain from tension headaches.

Massage even has beauty benefits. Rubbing the face and scalp can promote blood flow and encourage lymphatic drainage. This can add vitality to the complexion and plump up the skin. Dull hair may appear more shiny and revitalized.

People can explore different types of massage and experiment with what works best for their ailments.

Everything from Swedish massage to reflexology is offered at massage clinics.

METRO CREATIVE CONNECTIONS

JANUARY 30, 2015 ∙

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Keys to a long life with reliable back health AlleviAte the stRess oN YoUR bAck with these five simple tips

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4. Don’t turn your back on treating yourself - You deserve a relaxing, destressing massage and so does your back. Therapeutic massages not only decrease tension and feel amazing, they also improve blood flow and increase production of endorphins.

ccording to a recent survey, 70 per cent of Canadians have experienced pain while doing their standing or kneeling projects around the house.

Of the respondents, over half said back pain was the most persistent issue. But before you pack it in and give up what you love to do, consider these solutions to alleviate the stress on your back: 1. Stand up to pain - When standing for long periods of time, keep one foot ahead of the other, with knees slightly bent. The stance will help take pressure off the lower back.

- Invest in a proven anti-fatigue mat.

A popular one called the Stanley Utility Mat can make all the difference since it is guaranteed to take pressure off your knees and back while standing.

2. Don’t take heavy objects lightly - If you need to move heavy objects, be sure to push rather than pull – it’s easier on the back.

- If you need to lift objects, do so with your knees, not your back, and keep the object close to your body at all times.

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SIDNEY PHARMACY 2425B Bevan Ave. 250-656-0744 M–F 9–5:30 SAT 10–2 8

perfectbalance! ∙ JANUARY 30, 2015

3. Be strong against back pain - Perform abdominal and back exercises to help keep your spine healthy.

The spine is under constant stress supporting your entire body, so give it some slack by strengthening your core.

Challenge a friend to a planking contest or run and get stronger together.

5. Catch ZZZs, not pain - Getting a good night’s sleep allows your body to recharge. Make sure you’ve got a mattress and pillow that can support your spine so your muscles and ligaments can rest along with you.

- If you’re a back sleeper, put a couple pillows under your knees to cut the pressure in half. If you’re a side sleeper, put a pillow between your knees to reduce the pressure on your spine for a more restful sleep.

News CaNada

Fruits and veggies could be the key to long life RedUce Risk of cANceR, heARt diseAse ANd stRoke

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e’re living longer than ever, according to a report from the Centers for Disease Control (CDC) in the United States. The average life expectancy south of the border is now just shy of 80 – coming in at 78.8 years of age.

So, what’s behind this positive trend? According to the CDC, people are living healthier lives and that includes eating better and exercising more. The result has been a reduction in cancer rates, heart disease and strokes.

We can all remember our parents urging us to eat our fruits and

vegetables if we wanted to grow up big and strong.

As it turns out, they were right. Studies show that people who eat diets

with plenty of fruits and vegetables can significantly reduce their risk of cancer, heart disease and stroke.

In Canada, we have

access to abundant supplies of produce all year round. Part of the reason for this is modern agricultural innovations,

like crop protection products, that help farmers produce abundant yields.

In fact, in Canada, some 65 per cent of vegetable

crops would be lost to weeds, insects or diseases without pesticides.

Similarly, almost 70 per cent of fruit crops would be lost. And pesticides are thoroughly regulated by Health Canada to ensure they are safe so Canadians can enjoy their daily dose of fruit and veggies without a worry.

According to the Canadian Food Inspection Agency most produce in Canada has absolutely no detectable levels of pesticide residue on them and in cases where they do, the amount present is much too small to have any negative impact.

News CaNada

JANUARY 30, 2015 ∙

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Stay in control - write your own will DON’T LET THE GOVERNMENT CONTROL THE TERMS OF YOUR ESTATE

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o matter what the size of your estate, every adult should have a will, say specialists in this field. Without one, you risk leaving the distribution decisions to an impersonal formula, with the government writing the terms.

A valid will ensures that your property will be dealt with according to your wishes and with a minimum of complications and expense for your estate. Without a will, your spouse may not receive as much as you would wish, your heirs will receive fixed percentages, regardless of their needs and a court appointed administrator will handle your affairs. In making a will, it is important to give careful thought to who, or what, you would like to benefit. It is best to consult a lawyer or notary to ensure your will is properly drawn up. This is much less expensive than most people imagine.

Here are 10 reasons for drafting a will:

1. It’s your property: A will guarantees that your assets will be distributed according to your wishes.

2. Children/Grandchildren: A will provides for the care of any children who are minors, enabling you to choose a guardian. Should both parents die, it assures the children do not become a ward of the Court.

3. Speedy settlement of affairs: Without a will, lengthy court delays could create undue hardship for your family.

4. Estate planning: When skillfully

drafted, a will allows you to incorporate tax-saving measures and avoid unnecessary taxes, resulting in increased funds for your beneficiaries.

5. Simplified distribution of your estate: By providing a blueprint and a list of directions, families will not have to guess about what you wanted.

6. Peace of mind: A certain peace of mind comes from knowing that you’ve drafted a will that sets out your true intentions.

7. Questions of capacity: If a person

loses mental capacity, it’s not legally possible to write a will.

8. Supporting your favourite causes: A will assures that you can continue to help organizations you have believed in during your lifetime, such as a health, education or sports charity, or an human rights organization like Amnesty International.

9. Relieving any burden on your family: Reviewing the contents and nature of your estate and making known your decisions ahead of time for its disposition makes it easier on other family members.

10. Ability to be creative: There are relatively few rules that limit a testator’s (person who writes a will) ability to make creative, thoughtful dispositions of property.

Write for a free information package on wills and bequests to Amnesty International, 312 Laurier Avenue East, #315, Ottawa, Ontario K1N 1H9.

NEWS CANADA

Mental well-being is vital as you age

KEEP YOUR MIND SHARP WITH EXERCISE, GOOD SLEEP HABITS AND SOCIALIZING

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any people know that a combination of a healthy diet and routine exercise is the best way to maintain their physical health. But what about mental well-being? Memory lapses are often assumed to be an accepted side effect of aging, but such an assumption is incorrect, as there are many steps men and women can take to maintain their mental acuity well into their golden years. · Find time for cardiovascular exercise. Cardiovascular exercise can help men and women maintain healthy weights and reduce their risk for potentially deadly ailments like diabetes and heart disease. But cardiovascular exercise also can boost brain power.

Cardiovascular exercise pumps oxygen-rich blood to the brain, and that blood contains glucose that can fuel brain cells. Cardiovascular exercise also strengthens blood vessels, which can help prevent potentially devastating diseases, such as stroke, that can have a lasting and negative impact on cognitive function. · Find time for friends and family. Many people need no reason to socialize, but those that do can now cite boosting brain function as a great reason to get together with family and friends. Routine socialization can

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keep a brain sharp by reducing its levels of cortisol, a potentially destructive hormone brought on by stress.

Researchers also believe that routine interaction with other people stimulates structures in the brain’s frontal lobe that are likely responsible for planning, decision making and response control. · Squeeze in a nap every so often. Naps can have a reenergizing effect on men and women, but a study from German researchers also found that naps also can improve memory. In the study, researchers divided participants into three groups: people who would stay awake for 60 minutes; people who would sleep for six minutes; and people who would sleep for 30 to 45 minutes. After the hour was up, participants were given a word recall test, and those who slept performed better on the test than those who hadn’t. But the development that was perhaps most interesting was that those who slept for just six minutes performed just as well on the test as those who slept for far longer, leading researchers to suggest that men and women need not take long naps to improve their memories.

METRO CREATIVE CONNECTIONS

Top tips for money management past 29 The dos ANd doN’Ts of pRepARiNg eARlY foR ReTiRemeNT

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ur spending habits evolve and mature from the time we start work, so by 30 years of age, a little more guidance is a good idea. Lifestyle changes such as marriage, home ownership, or saving for other goals, all have an impact on whether to spend, or save more.

“Lifestyle goals drive many financial decisions, and getting to a certain age only makes that dynamic more powerful,” says Farhan Hamidani, Chief Operating Officer and Managing Director, at HollisWealth. ‘The sooner you start thinking about how your financial goals are going to give you a better lifestyle, the better off you’ll be.”

Keep these financial dos and don’ts in mind, especially past the age of 29: DO • Set realistic financial goals tied to lifestyle choices. Saving for your first home or upcoming nuptials are great motivators.

• Mind your taxes. There are a wide range of tax benefits available, know what they are and reap the benefits.

• Be budget conscious. Know what your

financial plan is inside and out so you can create a budget for everything.

• Track your progress. Keep a journal to make a note of all income and expenses. If you’re in the red, you’ll know.

• Ask for help. Finances can be confusing, but

finding the answers to your questions can help you get right back on track.

DON’T • Spend your savings. Try an automated savings program to help you save with ease.

• Get bogged down by debt. Pay more than your principal balance and be debt-free faster.

• Ignore your money problems. Make a habit of reviewing bills on a monthly basis to readjust spending as required.

• Be passive with your bank balance. It’s never too early to start thinking about growing your money through investments.

• Forget about retirement planning. Think about how much you’re setting aside for the future –consider it an investment in yourself.

The key to a successful financial plan in your thirties and beyond is working with an experienced financial advisor to help set your lifestyle goals, develop a plan to meet those goals, and then to ensure you stay on track over the long term.

More information is available online at holliswealth. com. News CaNada

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JANUARY 30, 2015 ∙

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DECOMPRESSION THERAPY

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o you suffer from neck and back pain? If so, you’re definitely not alone.

Depending on the cause of the pain, chiropractic treatment, such as Spinal Decompression Therapy, may well offer relief, says Dr. Mandeep Bains, who has been practicing chiropractic since 1998.

He introduced Spinal Decompression Therapy several years ago and has been amazed at its ability to get patients healthy in less time.

The explanation is in the mechanics of the spine.

The spine is a system of vertebra, the bones in the spine, discs, which separate the vertebra, and nerves, which run through the spine. With injury, the vertebrae can compress the discs, affecting mobility and causing pain. Spinal Decompression uses a computerized machine to provide gentle, non-invasive treatment of that pressure and is useful for conditions such as a herniated disc, Degenerative Joint Disease, Sciatica and more.

Dr. Mandeep Bains suggests patients think of the disc as a jelly donut. “When pressure (compression) is put on the jelly donut (disc), it squeezes out the jelly. The compression adds pressure to the nerve causing pain,” he explains. This is where Decompression Therapy comes in.

“The two vertebrae affected are gently distracted back causing a suction, which allows the ‘jelly’ to go back into place. In more scientific terms: water, oxygen and nutrients from the body are suctioned back into the disc, which relieves the compression on the nerves.”

“Traction puts a load on the entire spine and does not differentiate the specific discs that are affected,” Dr. Bains explains. Conversely, “computerized Decompression Therapy can change the angle of the pull and target specific discs, creating a better result and faster healing.”

When considering a new treatment, the question of discomfort is often front and centre, and understandably so, but most find Decompression Therapy quite comfortable.

“Some people are nervous at first, but most often they report a sense of relief from the disc being decompressed,” Dr. Bains says. In fact, “some even sleep through the procedure!”

“We are conveniently located at Pioneer Square next to Shoppers Drug Mart with ample free parking and ground level access.”

Dr. Bains performs Deep Tissue Laser Therapy for one of his patients.

DEEP TISSUE LASER THERAPY Another treatment Dr. Bains offers is Deep Tissue Laser Therapy (DTLT), which is an exciting, new, non-invasive therapy which provides a safe and effective alternative to drugs and surgery. DTLT promotes healing by increasing cellular function, circulation and nutrients exchange which causes a decrease in swelling and inflammation, muscle spasms, stiffness and pain. During treatment patients feel a soothing warmth which signals the beginning of an 18 - 24 hour process of modulated cellular activity leading to decreased pain and inflammation. Most patients see results within 3 to 5 treatments which last 5 – 10 minutes.

DTLT can be used to treat both acute and chronic injuries including arthritis, neck pain, low back pain, tendonitis, plantar fasciitis, tennis elbow, carpal tunnel syndrome as well as post-surgical pain. In fact, DTLT has been adopted as an essential pain management tool by athletic trainers with the NFL, MLB, NBA, NHL, FIFA and Olympic teams.

PENINSULA F A M I LY C H I R O P R AT I C

#4 - 7816 East Saanich Rd. 250.652.4347

peninsulachiro.ca

If you are looking for answers about chiropractic care for wellness and vitality for your family, just call us at 250-652-4347 or visit our website at peninsulachiro.ca.