Winter IN THE VALLEY 2014
d Publishe ley l in the Va for
15s
Year
HOLIDAY EATING TIPS
Page 6
DIABETIC SELF CARE
Page 14
EXERCISE FOR ARTHRITIS
Page 16
CHILDREN & DOGS
Page 22
MEANING IN MUSIC
Page 24
RUNNING DRILLS
Page 30
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Table of Contents Laser therapy provides relief from back pain . 4 by Dr. Deidre Macdonald
10 Tips for eating clean this holiday season . . 6 by Christina Willard-Stepan
A common and treatable cause of vertigo . . 7 by Jennifer Naples
Quantum Health Transformation . . . . . . . . . . . . 8 by Karen Holton
B.E.S.T. has arrived in the Valley . . . . . . . . . . . . 9 by Megan Barnett
Hey look, come see - self healing . . . . . . . . . . 10 by Darlene St Jacques
I’m of Two Minds . . . . . . . . . . . . . . . . . . . . . . . . . 12
by Wes Gietz
Diabetic self care . . . . . . . . . . . . . . . . . . . . . . . 14 by Sheila Cameron
Exercising with Arthritis . . . . . . . . . . . . . . . . . . . . . . . 16 by Sue Bloxsome
Publisher’s Note Has winter come early this year? This is the first time I recall the snow geese arriving here before November. I hope their early arrival is not the harbinger of a long and harsh winter! As winter falls upon us, we who are older (but still young at heart!) may experience a few aches and pains, but winter poses its challenges to young and old alike — the extra clothing, getting it all dry before the next snow or rainfall, shovelling sidewalks and driveways, and the decreased hours of daylight. All are a bit of a nuisance for sure but the positive aspects of winter far outweigh them. We can all play in the snow, spend time with family and friends, and quietly reflect in the hush of a snowfall. Winter also offers a justifiable reason to make plans for a trip to the sun! With winter comes a holiday season rich in social and individual traditions. As the holiday season approaches, I reflect upon how these traditions help us get through the worst of times, and also give us reason to joyously celebrate and share the best of times. All of us, here at Comox Health and Recreation Guide, would like to wish you a wonderful holiday season. We hope, as you celebrate your traditions with family, friends and community, that all your days are filled with love, warmth, laughter, peace and joy.
Life goes on... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 This winter, try to focus on things that result in rejuvenation. Go by Comox Valley Hospice Society for a nighttime walk lit by the lights of the season, or by the moon Healing from childhood trauma . . . . . . . . . . . 19 and stars. Build a snowman, throw a snowball, or just stand for a moment letting snowflakes or raindrops fall upon your face. by Robert Bloomquist Arthritis and traditional Chinese medicine . . 20 Enjoy the hours of early darkness — light a few candles, listen to music you enjoy and curl up with the book you just have to by Lisa Lundy read, or head off on an adventure to explore someplace new in Acupuncture & herbs for pet wound healing . . 21 a warmer climate. Keep in mind that without winter — nature’s by Dr. Heather Matheson time for rest and rejuvenation — there would be no Children and Dogs . . . . . . . . . . . . . . . . . . . . . . 22 spring. The light and growth of spring will soon by Van Isle Veterinary Hospital be here once again! Finding meaning through music . . . . . . . . . . . 24 by Heather Hutchison
Why do good joints go bad? . . . . . . . . . . . . . 26
by Dr. Dawn Armstrong
Making more use of memories . . . . . . . . . . . . 27 by Chris Bruels
Through innocent eyes . . . . . . . . . . . . . . . . . . . 28 by Cheryl Levine
Running drills to strengthen form . . . . . . . . . . 30 by Sarah Seads
Front Cover: Local photographer Ed Brooks, Backdoor Gallery & Studio, took this photo of a kite surfer kicking up his heels above Goose Spit, Comox. Photo shot with a Canon 70D and the 70-200mm f2.8 lens.
~ 2015 SPRING ISSUE ~
Article submissions on health & recreation in the Comox Valley are required by February 1st, 2015 and ad submissions are required by February 15 th, 2015. Submission Guidelines can be found on our web site. www.comoxhealthandrecguide.com
PUBLISHER : Allan Gear PHONE : 250.339.0252 FAX : 250.339.2210 EMAIL : alg1@telus.net EDITOR : Scott Stanfield LAYOUT : Lenore Lowe Comox Valley Health & Recreation Guide is published 4 times a year. All rights are reserved. No portion of this publication may be reproduced in whole or in part, without the written consent of the publisher. The publisher does not assume any responsibility for, and does not endorse, the contents of any advertisement herein, and all representations or warranties made in such advertising are those of the advertiser and not the publisher. The publisher is not liable to any advertiser for any misprint(s) in or about the advertisement that is not the direct fault of the publisher. And, in such an event, the limit of the liability shall not exceed the amount of the publishers charges for such advertising. Articles published in Comox Valley Health & Recreation Guide are not necessarily the opinion of the publisher.
YEARLY SUBSCRIPTIONS AVAILABLE ~ $10.00 postage paid
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3
Laser therapy provides relief from back pain by Dr. Deidre Macdonald, ND
Back pain affects 80 per cent of people at some point in their life. It is a major cause of loss of work, decreased life satisfaction, reduced activity and overuse of medication. Back pain can be caused by the muscles and other soft tissue, or by the vertebrae and nerves. Most back pain is caused by the muscles, ligaments and tendons with muscle spasm and inflammation being present in most back issues. A common cause of vertebral back issues is degeneration of the structures of the spine, often causing pinched nerves. Spinal stenosis, or impingement of the spinal cord and nerves, can be caused by, among other things, inflammation of the ligaments which encase the spinal cord. True disc problems only account for about five per cent of cases of back pain. Inflammation and damaged, degenerated structures account for most back pain. Therefore, treatments should aim to reduce inflammation and reverse degeneration. Traditional treatments: The first response for many back pain sufferers is to see their doctor who may order x-rays, MRI or CT. While it is essential to attempt to diagnose the source of the problem, the treatment options available to MDs are limited. Surgery is only appropriate for about five per cent of back pain sufferers. Pharmaceutical anti-inflammatory drugs may provide short-term relief, but they don’t address
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CV Health & Recreation Guide
the cause of the problem or promote tissue healing. In addition, anti-inflammatory drugs can be hard on the stomach lining and other organs of the body. The newer COX-2 inhibitors are no more effective than the older anti-inflammatory drugs, cause only slightly less stomach problems, and are associated with increased risk of cardiovascular events like heart attacks and strokes. Alternatively, chiropractic manipulation can help to align and mobilize the spine and pelvis, which is important. It is not able to directly reduce inflammation and may be uncomfortable in an acutely inflamed back. Massage is important to improve circulation, drainage and to break up trigger points in the muscles. However, it can’t treat the inflammation and tissue damage that is inherent in back pain. Laser therapy: Laser therapy is a treatment which is scientifically proven to target the inflammation and tissue damage that cause most back pain. Whether used alone or in combination with other treatments, it is an effective therapy for giving people relief from back pain and allowing them to resume activities. The esteemed medical review panel, The Cochran Review, found five studies showing that laser therapy was effective for back pain. In a study tracking 100 patients with confirmed disc problems, 90 per cent of them resolved within 14 treatments with a state-ofthe-art laser machine. In addition, laser therapy has been proven to give long-term relief from arthritis pain by regenerating cartilage. Practitioners who use it consistently say that laser therapy is the most effective, painless and non-invasive way to reduce inflammation and treat pain.
ANNE LAI LPN
How laser therapy works: Low level laser therapy
Foot Care Nurse
stimulates restoration of function at many levels. In essence, it promotes the healing of tissues from the skin to the deep spinal structures by increasing cellular ATP (fuel) output, improving circulation and lymphatic drainage, reducing inflammatory chemicals, and promoting cellular replication and collagen synthesis. The net effect is that healing occurs on the level of muscles, bones, ligaments, nerves and tendons, and pain is reduced or eliminated.
In Home Nursing Foot Care phone 897-2538 T: 250.897.2538 email - alai28@telus.net
“Over the 18 years I have practiced as a naturopathic physician, I have seen so many people suffer from back pain, arthritis and joint pain,” Macdonald said. “It has given me great satisfaction to now have the ability to provide relief to patients who had tried so many other therapies and yet still suffered with chronic pain. If a course of laser therapy can reduce pain and allow my patient to increase their exercise and reduce their pain medications, then I know their long-term health has been positively impacted. In fact, I was one of those people. After six years and 13 different practitioners, I was still suffering from chronic back pain. Laser therapy provided relief within a few sessions. I continue to use the laser therapy to heal up all the sports injuries I incur now that I am able to exercise vigorously again!“
Visit us at:
216 - 5th Street Courtenay Phone:
250.218.2130 or Email:
info@comoxvalleyreflexology.com
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The Theralase difference: Not all lasers are created equal. Older technology consists of a single, low-powered laser probe. Now, higher powered, multi-laser probes are allowing much more powerful treatments in less time. Theralase lasers are state-ofthe-art equipment used in hundreds of clinics around North America, as well as professional sports teams, hospitals and Macdonald’s naturopathic medical clinic in Courtenay. This powerful technology has helped thousands of people relieve the pain of spinal stenosis, sciatica, degenerative spinal conditions, arthritis, neck issues and more.
Macdonald is a naturopathic physician who has been practising medicine for 18 years.
David Cooper Photography Ryan Hollett, Leon Willey
For more information about booking a no-charge, no obligation 15-minute laser therapy consultation with Macdonald, contact her office in downtown Courtenay at (250) 897-0235 or www.getwellhere.com.
John Longenbaugh
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5
10 Tips for eating clean for the holidays (& beyond!) by Christina Willard-Stepan, BEd., Certified Personal and Small Business Coach This a tricky time of year to pledge ‘self-care.’ There are late nights, busy-ness and many temptations. But because the holidays also create extra stress, it can be even more important to treat yourself well. Here are 10 tips to stay on track over the holidays and beyond:
1. Keep moving! It will keep your endorphins pumping (this helps you deal with stress) and will help to burn off all of that extra food. This can be as simple as making sure that you walk after dinner, or as big as signing up for something like a Jingle Bell Run sports event.
2. Detoxify between indulgences by taking a greens supplement of some kind. 3. Fill up with high fibre foods – this will keep you full for longer, stabilize your blood sugar (the thing that gives you ping-pong mood swings, fatigue and food cravings) and aid in digestion.
4. Eat protein with your meals – this will also keep you full longer.
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CV Health & Recreation Guide
Fill half of your plate with veggies first when you are at a buffet or large family dinner, and then add the heavier parts of the meal to your plate. This will keep the fibre up and the calories down.
Clean up your holiday baking:
1. Try substituting whole wheat pastry flour for half the white flour in recipes. It will increase the fibre and Vitamin D. 2. C hange the fat. Substitute coconut oil for half the fat called for in a recipe. It is a much better option than butter or shortening for overall health. Or substitute mashed ripe banana, puréed plums or applesauce for half the fat to reduce overall calories. 3. M ake an egg substitute with 1 tbsp. ground flax seed mixed with 3 tbsp. water. Let stand for five minutes. Trade this out for one of the eggs in your recipe to increase the fibre and good-for-you essential fatty acids. 4. S ubstitute almond milk for regular milk in recipes to reduce the saturated fat and calories.
And finally:
1. Eat Mindfully. Too often we ‘scarf’ our food down without much thought – especially when there is an abundance of treats everywhere we go. Take this opportunity to bring gratitude and awareness to your eating rather than stuffing yourself. We are so blessed to even have the opportunity to overeat!
More healthy eating tips, gifts and grocery ideas at www.seedsfoodmarket.com
The art of (choosing) happiness by Jennifer Naples, Nurture Thai massage and yoga therapy
How it is that some people seem to be so genuinely happy all the time? There have been points in my life when I asked that question and honestly wondered if these people were for real and if I’d missed some important lesson on happiness along the way. Having experienced my share of pain, difficulty and sadness in my life (as we all do), I started to wonder if I was destined to being unhappy or if I too could be one of those happy people. One of my yoga teachers in particular, Ally Bogard, was this shining beam of light. She exuded joy in a way I had never seen, she was for real and I wanted some of what she had. But what was it that she had? I had no idea and the more we talked, the more I witnessed her to be seemingly unaffected by the crap life occasionally deals out. She wasn’t excluded for dealing with hard stuff, she simply chose to put it all in its place. Oh, how I wanted to be like that and at that point in my life, which was many years ago, I felt like life was one knocking blow after another — true happiness so far from reach. Years later after much inner reflection, study of Eastern medicine, Thai massage/Thai medicine in particular, and yoga, I feel like I have found the path to happiness. Allow me to share a bit of my story with you. The house I grew up in focused on three main emotions: happy, sad and angry. In my memories, it was the latter two emotions that were most prevalent. My parents loved me and did a wonderful job of raising me, it was simply that they had never learned to express themselves beyond the scope of those three emotions. As I began to do my own personal work, you can imagine my surprise to discover the vast array of emotions that exist between happy, sad and angry, and the fact that anger is usually a secondary emotion. We used to protect ourselves from feelings of fear and abandonment. Things that make us feel vulnerable. To many of us, the word vulnerable is a
dirty word. However, in the words of Brene Brown, “What makes you vulnerable makes you beautiful.” And this I believe to be true. In the book Eat, Pray, Love, Ketut said, “Learn how to smile from your liver.” There’s a lot of layers to that comment, the liver being the home of anger in Eastern medicine, learning how to be happy from the inside. Over the years, what I have come to learn is that true happiness is a choice. Regardless of what is going on around you, you always have the power to choose how you respond and what your attitude is. You actually get to choose to be happy or not. There are no magic tricks, no pills, diets, gimmicks, programs or anything that can make you happy. It is up to you, and all you have to do is keep practising to choose the positive thought over the negative. That is not to say that sometimes we won’t be sad, anxious, afraid, mad — we are human. How long you choose to experience those emotions is for the most part, your choice. What do you choose? Jennifer Naples can be reached at (250) 218-9809.
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Quantum Health Transformation: heal, evolve & thrive by Karen Holton
Quantum Health Transformation includes everything you need to know in order to transform your health and life experience into a complete state of wellness. It is more than physical, mental, spiritual or social.
“People are fed by the food industry, which pays no attention to health, and are treated by the health industry, which pays no attention to food.” Wendell Berry
wanted. I am in the process of completing a free online 9 Step Quantum Health Transformation workshop, which will assist anyone (with any health or lifestyle concerns) to heal, evolve and thrive. Steps five through nine are now featured; Steps one through four are in the production stage and will be available soon at www. karenholtonhealthcoach.com.
As described in my 9 Step video series: Quantum Health is the food, chemicals in our total state of wellbeing environment, what we made up of many think about and believe, components which must be and our daily practises all understood and upgraded affect our biochemistry as a comprehensive unit in and thus our mental order to gain the desired and physical health. final result. Improving These factors can create what we eat, drink, do, symptoms that often think, feel, know, perceive, appear to be psychological understand, speak and Photos submitted by Karen Holton in nature, but are actually believe all form the desired physiological. Discover how mental and physical result – complete wellness. My website (in progress) delivers everything you symptoms can be eliminated or reduced by correcting need to transform your life and become the healthiest, all the imbalances and influences in your life and happiest you possible. Quantum Health Transformation environment. I would love to support you through your is the same program I use myself; in fact, I developed journey of self discovery and recovery. it as I lost and keep off 178 pounds of excess weight, and continue to evolve and enjoy the life I have always
Using a gentle, harm-reduction strategy, I will assist you with a healthy eating plan. Making simple changes in the diet is one of the most powerful self-care strategies at your disposal and is the foundation of my holistic health coaching and counselling approach. As we bring enjoyable, healthful practises into your life, the old negative, self-defeating habits fall away automatically. Optimize your physical, emotional and spiritual health, reduce stress and improve the quality of your life (even if you have no pressing health concerns), and reduce your risk for developing degenerative health conditions in the future with simple changes in diet and lifestyle. I also offer an expanding selection of products to help you get started, and a full range of public and personal services. Subscribe to my blog and YouTube channel, and you will soon be well on your way to your own Quantum Health Transformation. Life is good! Karen Holton BSW, health coach. (250) 871-1722 or vials@shaw.ca.
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B.E.S.T. has arrived in the Valley. What is B.E.S.T.? by Megan Barnett, MPCP, CCPCPR, MTC, RPC, ICADC
Health today can no longer be a consideration of bits and parts of the individual. Health must be viewed and considered as the “body as a whole entity.”
This is the basic philosophy of Bio Energetic Synchronization Technique, practised around the world for more than 40 years. All malfunctions of the body — mental, emotional, trauma, illness and disease — are the result of faulty communication between the controlling force of that body and its many parts. When the pulses of the body are synchronized and the interferences removed, the body then is in total communication with itself, both internally and externally. Therefore, the objective of this technique is to utilize the synchronization of pulsation in the restoration of the total body communication so that the body will be in the optimum state to heal itself, and health and wellness can be restored. The body is always speaking its mind and/or memory. The technique is a gentle hands-only, noninvasive and non-forceful procedure that allows for the removal (unjamming) of primary interference, permitting structure and function to normalize and the body to heal according to its innate intelligence and ability to survive. Healing and health are “inside-out,” not “outside-in jobs.” B.E.S.T goes deeper: to understand the primary cause of interference, based on sound scientific evidence, and then to correct the cause. All maladies, whether physical, mental or emotional, create interference that blocks the healing process.
The many benefits encompass physical, mental, emotional, social and spiritual healing. Stress and trauma reduction, grief and loss recovery, help with depression, anger, loneliness, fatigue, illness and disease… forgiveness. B.E.S.T. gets at the underlying cause.
Are you suffering?
Stress and Its Impact on our Lives – Young and Old Alike
We know today that stress abounds in our lives; no matter what our age. Stress is just a fact of life. However, what we do with it and its ultimate impact on us determines our level of health and wellness. Whether the stress is physical, mental, emotional, environmental, social or spiritual, its impact is felt throughout our physical body. I heard a CBC article about mental noise and the stress it produces in us. We see the evidence of “stress storage” in physical aches and pains. We may feel tense, anxious and even panicky without knowing why. Family disruption, inter-relational dissention, financial worries, career or educational responsibilities can literally “weigh” us down with stress we think we are coping with. Add anger, negative thoughts, resentments, judgmentalness, unforgiveness; these fuel an already stress-burdened body. Perhaps we cannot sleep well; maybe our digestive systems are distressed; perhaps we now have an illness or disease to deal with.
Our individual collection of life experiences influences our thoughts, our feelings, our belief systems, our behaviours, and they leave deposits in our physical body. They get stored in our bodies in various places including the subconscious, tucked away so they don’t interfere Continued on Page 31...
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Hey look, come see, there’s another fish in the ocean by Darlene St Jacques, RCST, CMT
Do I have your curiosity? You’ll need it, along with your ability to navigate a bit of information as I take you on a journey through what and how the Biodynamic System of Cranial Sacral therapy works.
250-941-7504 web: www.mycranialsacral.com
First of all, it comes from a long line of adventurous osteopathic doctors who believed that healing meant treating the whole person and this could happen with
a gentle holistic form of hands-on bodywork. This also meant of course they had to come to understand what was orchestrating the body and its natural ability to self-heal, self-regulate and self-balance. This force, this ordering principle through much research and discovery, came to be known as the Breath of Life.
The Breath of Life is epigenetic in nature and moves through all physical and subtle systems in the body, it holds our original blueprint, all history of our life experience and our healing imprints. It is what we biodynamic cranial sacral therapists relate to and use to determine the protocol for our treatment plans. As all fish in the sea are unique, so are people, and so we must follow this innate wisdom with our own wisdom and experience as therapists. It takes time, meditation and an expanded sensory system to observe what feels like liquid light at times and what moves this field of potency throughout the body. The body has multiple dimensions and This Breath of Life expresses itself differently on all levels. It shifts in rhythms, tides, timing and intentions. So as we
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dive into the body through its watery elements we can easily explore all anatomy, physiology and functions. We assess dural membranes, neural facilitation, cranial nerves, joint mobility, blood circulation, structural alignment, lymph drainage, muscle strain, connective tissue, visceral motility, cranial bones, cellular wisdom, energetic imprints and all else that may be causing the body some ‘dis-ease,’ and facilitate a process of transubstantiation for the body. A process of changing something from one form to another one of a healthier dynamic and balance for the body. This process allows us to assist all systems in the body and to accentuate the inherent health deep within the body at its midline near the notochord.
To navigate this ocean or sea of conditions that may exist on the inside but also on the outside, for some in the shapes of storms, we as therapists are given a boat load of techniques with fancy names that we keep adding to as we continue to evolve this type of practice, and more and more research appears on the forefront of education. What we have come to understand about ourselves as fish in this ocean of interconnectedness is constantly changing for the better. As you may have gotten by now I am the new fish or healing practitioner in this ocean we call the Comox Valley. This fish is excited to meet and assist others on their journey through whatever waters may be needed. This fish has a big heart and loves where her journey has taken her so far. Through much discovery and wisdom, through oceans, waters,
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tides, storms, and many deep still points beneath the surface of what is. As shared cranial sacral therapy may be used to treat a wide variety of symptoms, ‘dis-ease,’ used as a preventative treatment plan and to accentuate personal growth. Your options are many, so feel free to dip in and ask questions or call for a free consultation. Darlene St Jacques, RCST,CMT. More information
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“I’m of Two Minds…”
Understanding & working with ego & self
by Wes Gietz
A question that arises for many, perhaps all, spiritual seekers: “Why, as I work to progress spiritually, do I find that unpleasant aspects of myself surface and dominate my emotions and attitudes?” Or, “Why do I seem to encounter all these obstacles – breakdowns, delays, times of being stuck, overwhelming negative emotions – when what I want is spiritual discoveries and growth?” First, recognize that occasionally feeling stuck is part of the path of spiritual growth. Think of these experiences as speed bumps on the spiritual freeway. They slow you down for good reason. Almost all of us need to be kept grounded by various means, and if we don’t do that ourselves, the universe has a way of doing it for us, keeping us from moving too fast. Acceptance of oneself, warts and all, is an important step. It’s like being ready to react physically, as in sports. If you resist the negative or unpleasant things that seem to impede spiritual progress, for example, by trying to suppress them
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12 CV Health & Recreation Guide
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as somehow ‘wrong,’ you are in a state that could be compared to being tense in a sport where reaction time is important. However, if you accept the negative aspects as a normal part of growth, it’s as though you are relaxed on the spiritual court of play, ready to move in whatever direction is appropriate in the moment. Also recognize that the experience of strong negative emotions is a sign of progress. The experience of clean and strong emotions is an important aspect of spiritual progress. We often respond to a peak experience with the desire to have that experience again or as an ongoing state of being. We release our resistance to emotional experience. This opens the way to experience both positive and negative emotions, and spiritual insights. So we look for and long for the peak positive experience, and pow! – we are caught by surprise by a surge of anger, or shame, or pride, or nastiness in some other form. This situation – the breakdown on the spiritual freeway – presents an excellent opportunity for
positive choice, in two ways. The first is letting go of resistance to one’s own humanness and the power of the ego. Once the ego is recognized as a powerful entity, independent of (and sometimes contrary to) our spiritual will, it can more readily be addressed. The second is that the breakdown provides an excellent opportunity for surrender. Surrender not to the ego, but to the self, or to source, or to whatever you recognize as a higher power. (If you aren’t ready to recognize anything as greater than yourself, you’re reading the wrong article.) Is the process of surrender difficult to grasp? You might apply the technique of contemplating a question, in this case: “What might it be like to surrender my will to a higher power?” The words are important: not would, or could, or will, but might. The word ‘might’ frees the mind from having to figure it out and lets your imagination and intuition do the investigating, with no need to achieve or control any aspect of the process or the outcome. Ask the question, then let go. Have a cuppa, or tend to something else. Later, you may be pleasantly surprised to find that the change is happening as if of its own. David R. Hawkins’ last book, Letting Go: The Pathway of Surrender, is also an excellent guide, complete with a detailed description of an easy process that I have personally found very effective. Blessings on your journey. You are worthy.
Wes Gietz can be reached at (250) 339-3197 or wgietz@windwalker.ca
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FUNERAL PLANNING Welcoming Joseph (Joey) Thiessen Funeral Planning
To the customer service team at Piercy’s - Mt. Washington Funeral Home. Joey has been based out of Victoria as our Vancouver Island Assistant Manager and pre-planning advisor. Joey and family have relocated to the Comox Valley to be near extended family. Without a doubt, his knowledge, experience and dedication to first class service, coupled with a positive and empathetic nature, will be an asset to our community. Everyone is unique. Please call Joey for a complimentary consultation on pre-planning your specific needs.
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Diabetic self care…… be your own advocate by Sheila Cameron
The longer you have diabetes the more chance you will need pills, insulin and be prone to diabetic complications.
• Monitor blood glucose. It tells you how you are managing. If your A1C is elevated try to get your two-hour after-meal blood sugar between five and eight. Remember: high blood sugar causes complications.
Include in your health care team at least:
1. Doctor: to help monitor and treat your diabetes. A doctor will: • monitor the A1C q3 months • check your cholesterol annually (if it increases, do it every three months) • monitor kidney function — protein in the urine is a sign of kidney damage • check to help protect your heart and eyes 2. Nutritionist: to help maintain a balanced meal plan. The rule of thumb is a meal plate should have half vegetables (two kinds), a quarter plate of starch and quarter plate of protein. 3. Foot care specialists: This can include but is not limited to a foot care nurse and an orthotics specialist. 4. YOU: learn to take care of your body. • Consult your health care team. Work with them to help keep blood sugar within normal range.
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• Exercise — walk … 10,000 steps a day is ideal. It is recommended 150 minutes of aerobic exercise three times a week. However, check with your doctor before starting any exercise program • If you smoke …. QUIT!
Protect your feet: •
•
•
• •
• •
Have a monofilament test done yearly if you have neuropathy (numbness, tingling or any change in foot sensation). Your foot care nurse or doctor can do this. If you wear orthotics remember: They wear out at various rates depending on activity level and body weight. To maximize the effective life of orthotics have them inspected by an orthotic specialist every 18-24 months. Orthotics can often be repaired or adjusted for better fit. Wear proper fitting socks and shoes. If they don’t fit get rid of them. When buying shoes have your feet measured to ensure proper fit.
Check the inside of your shoe before putting them on. Examine your feet daily and notify your doctor and foot care nurse of any redness, callus, corns, cuts, colour sensation changes or changes in foot shape.
Wash feet daily. Do Not Soak. Dry well especially between the toes and apply moisturizer. Do not use blades when trimming toenails or caring for corns and callus.
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14 CV Health & Recreation Guide
“specializing in diabetic and elder foot care!”
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If you are unable to reach your toes or do not have feeling in your feet see a foot care nurse to do your care.
A foot care nurse is an RN or LPN with post graduate training in foot care. A foot care nurse has a licensing number under a governing provincial body. In B.C. it is the College of Registered Nurses of British Columbia.
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A foot care nurse customizes service to meet needs and provides documentation of visits in accordance with provincial legislation. Equipment is sterilized as per government guidelines. She does an assessment of your lower leg and feet. The nurse also provides non-invasive treatment of corns, callus and ingrown nails. She will refer you to other members of the health care team when needed. Be a self-advocate — and be the best you can be.
Learn more about diabetes self care at www.diabetes.ca (patient care). Sheila (Cecilia) Cameron is an advanced foot care registered nurse providing mobile and clinic foot care in and around the Comox Valley. She can be reached at 250-897-2153.
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Matters of Aging Exercising with Arthritis by Sue Bloxsome, physiotherapist Exercise has been shown to be one of the best things you can do to improve your health, including improving symptoms of osteoarthritis.
ing your general health and fitness and what you like to do, as well as which muscles are tight or weak. This will be different for each person.
Many people suffer from joint pain as they get older and may think this is a reason not to exercise. However, many studies have shown the benefit of exercising on improving pain and function in osteoarthritic joints. Joint replacement surgeries are becoming increasingly common but do not come without risks, and if done too soon, may result in worse function than before the surgery. In many cases joint replacement surgery can be delayed or avoided by strengthening the muscles around the joint.
You may experience some pain or discomfort when you exercise. A certain amount of discomfort is not damaging – often it will lessen as you get moving. If the activity is too painful you may need to try something else.
Finding the right exercise program is key to success. This will depend on many factors includ-
Here are some ideas for getting started:
• See a physiotherapist who can do an assessment and help choose the best exercise program for you. A program should ideally include exercises for strength, flexibility, balance and endurance.
• Get out walking – even if you start with 10 minutes – gradually work up to 20 or 30 minutes if you can, but a little is better than none. Buy a rain coat – a lot of my patients blame the weather for not getting out. You can incorporate walking into everyday activities – for example, by parking a few blocks from where you are going.
• If walking is too painful, try a stationary bike. Cycling can be a good option if you have knee or hip pain as there is very little weight on the joint. The cycling action lubricates the joint, and improves strength and flexibility, and
16 CV Health & Recreation Guide
is a good endurance exercise. You can try a stationary bike at the gym – make sure the seat is the right height and start with low tension - for only five minutes or less if this is your first time.
• Incorporate balance exercises into your day, for example, putting on socks, standing on one leg while brushing your teeth, or walking on a log on the beach. • Play outside with your grandchildren or take them to the swimming pool and play in the waves — you will both benefit.
• Try aquasize or swimming. Being in the water is a good way for many people to exercise, including those with back pain and those who are overweight. • Join a class. Some people find it easier if they have something scheduled. Do something enjoyable as you are more likely to keep it up. Aquasize, gym programs, Curves, the list is endless. Avoid high-impact activities such as jumping, bouncing or deep squats. If unsure what would be right, a physiotherapist could help you decide. • If walking is difficult try a cane, a walker or poles to help you get active. A walking aid can help reduce stress on joints and muscles. Think of a walking aid not as a defeat but as a way of staying active.
‘People with arthritis who exercise regularly have less pain, more energy, improved sleep, and better day-to-day function’ (American College of Rheumatology). So what are you waiting for? Start exercising today!
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CV Health & Recreation Guide
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Matters of Aging Cont...
Life goes on... What support is there for us when we or someone we love is dying, and when we are grieving? Today will be an ordinary day for most of us. But for someone, and it may be you, today will bring news that will cause you to stop in your tracks. Maybe you will be told that you have between three weeks to three months to live, like James. (Client names and story are fictitious.) James is 38, husband to Sandra for 17 years, father to Mike (seven) and Jessica (15). He has been a logger all his life. A stomach pain that wouldn’t ease took him to his doctor — a man he hadn’t visited in years. He was told last week that he has pancreatic cancer. In his case, it is aggressive and incurable. The family, understandably, is in deep shock. James has a pain crisis and is admitted to St. Joseph’s Hospital on a Tuesday. Comox Valley palliative consultant Dr. Barb Fehlau is consulted by James’ doctor and the collaboration results in medications that ease his pain. A family meeting results in a treatment plan that will provide him with comfort measures. In a challenging conversation James and Sandra decide that, if at all possible, James will die at home with his family around him.
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18 CV Health & Recreation Guide
James and his young family are referred to the Comox Valley Hospice Society in a multi-disciplinary team meeting by home care nurses who feel the family may appreciate some emotional, psychological and spiritual support. During his five days in hospital James is visited and introduced to the support and services CVHS can provide. He decides to try a session of reiki, a hands-on energy healing treatment offered by one of the hospital visiting volunteers, and is surprised to discover how calm and relaxed it makes him feel. Sandra is also there and tries a 10-minute session. She notices her anxiety and stress decrease and decides to make an appointment to attend the self-care clinic, available every Wednesday afternoon for palliative patients, their family and carers, and staff members. The sessions, like all hospice services, are offered by donation only. Sandra also visits the hospice offices on the third floor of 38-wing in St. Joseph’s, and borrows library books and a creative work book to help eight-year-old Mike — who has become uncharacteristically quiet and withdrawn — express his feelings. On Wednesday night in hospital James is feeling anxious and struggling to sleep. He is visited by one of the Hospice Settling Program team members who plays her guitar and sings his favourite songs. When he gets home a one-to-one volunteer, trained by hospice in being a companioning presence, visits him weekly to listen and to provide reiki treatments as needed. As James’ physical condition changes, he and Sandra agree to a counsellor-supported family session so that everyone can share their fears, their hopes, what is most important to each of them, and their love for each other. The session brings everyone’s feelings out into the open, and the family feels closer. James is worried about how his wife and children will cope after he is gone, and is reassured to learn that CVHS provides ongoing bereavement support. Sandra will be able to come for 1:1 sessions with a counsellor, as will the children. She will also have the option, if appropriate for her needs at that time, of attending two hospice groups that run at different times during the year: the Walking Group, a social support group, and the Healing from Loss Group, a talking support group. As you can see from the above example of just one family situation, CVHS is available to support people before, during and after losing a loved one. Call (250) 339-5533 between 9 a.m. and 3 p.m. for further information. We are also seeking enthusiastic, caring individuals interested in training to be volunteers with hospice. Call us to register your interest.
Healing from childhood trauma by Robert Bloomquist
I am writing this letter as a 34-year-old man who has survived childhood abuse at the hands of my biological father, and I am writing this letter for a few reasons. The first reason is to help myself in my own healing journey because I found out the hard way that a man cannot keep that kind of pain bottled up forever. In my case the abuse took place at an early age (four or five to maybe six or seven) the best I can recall. My mother left my biological father when I was about a year old because he was an abusive alcoholic but we continued to live in the same town as him for the following eight or nine years. My brother who was three years older than me and I would frequently spend the weekends with him where most of our time was spent around the house. When I was around nine or 10 my mother and step-father decided to move us to B.C. Which helped, but to be honest I had already begun to block out my past. Over the next few years the part of my brain that blocks out painful memories was in full swing. It wasn’t until my early-teens that I started remembering the things my biological father did to me. That’s when I started drinking and using drugs; by my late-teens I started to recoil from my family and really started to feel depressed. In those teen years I had lots of battles within myself about whether or not to tell someone, feeling worthless and stupid and for some reason angry at myself. I decided not to tell anyone mainly because I felt embarrassed. I was scared of what people would think of me because of the stigma that society has put on men that have been sexually abused. A common social misconception says: because of the abuse we suffered as children that we are now somehow damaged and have been turned into sexual deviants or predators. This stigma is something that scares me to this day. I did not tell anyone until I shared
with my wife of 25-plus years after the abuse stopped. Over those 25 years I experienced all kinds of emotions and developed all sorts of coping behaviours that I am still trying to deal with to this day.
The second reason I’m writing this is to tell other men like me that it is OK to open up to someone about what happened to you. To let them know how good it feels to get that weight off your heart. As men we are always expected to be strong and not share our feelings but I’m writing to tell you that that is bullshit! I am finding that the more I share the better I feel. I am still working on telling people in my life about the abuse. It’s not easy and sometimes it might make some people uncomfortable. I still see a counsellor and I find that it is really helping me. The third reason for me writing this is because I believe that the more good, honest men and fathers that can be encouraged to share their secrets with the public, the more chances of help being geared towards male survivors there will be. We need to break the silence to help men heal and challenge the stigma that society has put on male survivors of childhood sexual abuse.
BARRY STIEBEN Cell: 250-331-1100 E-mail: rovingrvrepair@rovingrvrepairltd.ws Website: rovingrvrepairltd.ws CV Health & Recreation Guide
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Arthritis and traditional Chinese medicine by Dr. Lisa Lundy
The effects of acupuncture on arthritis have been a fast-growing area of research. Medical studies have shown through MRI imaging that acupuncture reduces pain by acting on the nervous system and releasing endorphins. It has also been recognized to react locally in pain areas by releasing a pain-relieving neurotransmitter called adenosine. Additional research on acupuncture shared through the Arthritis Society recognizes the favorable influence acupuncture treatments have on inflammatory markers such as sedimentation rates, and C–reactive proteins to name a few. It is a highly recommended treatment option by the Mayo clinic and recognized by the World Health Organization and arthritis societies as a helpful therapy in dealing with the pain, limitation and inflammation that arthritis causes. In Traditional Chinese Medicine (TCM), arthritis is considered to stem from a variety of causes and is subdivided into several different types. Traditionally it is called BI syndrome which means pain. It is believed that arthritis is the result of blocked circulation which can stem from old injury, recent trauma, dietary imbalance, hereditary factors and also external climate – dampness being one of the most prevalent in our area. The western diagnosis of arthritis is primarily either rheumatoid or osteoarthritis. Chinese medicine categorizes this painful condition as stemming from a wind, cold, damp or heat imbalance resulting from external factors (such as cold temperature or rain) and internal imbalance (weakened organ systems or foods that are seen as creating damp-
Dr. Lisa J. Lundy B.Sc., Dr. TCM
Acupuncture, laser therapy, herbs, dietary therapy, massage, and cupping. *NEW office location in Royston drlisajlundy@gmail.com *NEW Number* 250.650.0030 www.drlisajlundy.com
20 CV Health & Recreation Guide
ness or too much cold in the body). Each type of condition has its own characteristic types of pain such as moving body pain (wind), hot painful joints (heat), fixed painful joints with difficult movement (cold) or heavy aching pain with numbness (damp). In many instances people can have a combination of these.
The approach to dealing with arthritic pain in Chinese medicine not only involves the use of acupuncture to local areas, but also includes identifying any combination of the above-mentioned patterns and using herbs, topically and/or internally, as well as foods to support circulation and correct imbalances. Each case of arthritis is evaluated to identify the cause, and then an individualized treatment plan combining acupuncture points, herbs and dietary suggestions are provided.
For example, many people notice an increase in joint pain once late-fall arrives, temperatures drop and rain arrives. This ‘invasion of cold – damp’ is the time of year when warming your body becomes extremely important. It is a time of year to avoid or minimize cold raw foods (smoothies, salads, cold drinks, for example), increase your intake of cooked foods such as soups, stews and stir-frys, and include such warming ingredients as ginger, garlic, cinnamon or turmeric. It is believed that warming the body internally keeps the internal furnace strong, and prevents the Qi and blood of the body from becoming constricted and stagnant. By ensuring good circulation, bones, muscles and joints are nourished and pain is lessened. Overuse or excessive strain on the body can weaken some of the organ systems that are valued in Chinese medicine. This can contribute to one being more vulnerable to a damp condition which is often identified in the digestive system according to the principles of TCM. With the extra boost that acupuncture or herbs can provide, the body is often able to improve its circulation and digestive function, and consequently pain and mobility are greatly improved.
When joints start talking to you, it is usually your body’s way of communicating some imbalance. There are many opportunities to improve or correct this and feel more ease. By paying attention to the changes our body has to weather, foods or over-use, and seeking support when pain levels become limiting, many people with arthritis are able to regain use of their body and live more comfortably. Dr. Lisa Lundy can be reached at 250-334-0655 or drlisalundy@gmail.com. For more information visit www.drlisalundy.com.
Acupuncture & herbs for wound healing by Dr. Heather Matheson
Swoooosh, a 10-yearold feline, is deaf and thus an inside cat. Last summer, Swooosh managed to get outside due to the comings and goings of two small humans. Thinking the grass is greener on the other side of the fence, Swooosh headed to the neighbours. The neighbour-canine decided to make a feline snack…… Swooosh sustained a large crushing injury to her back that resulted in a non-healing wound, 12x4 centimetres in size (see photo). Swooosh had two acupuncture sessions seven days apart, daily bandaging with a comfrey poultice alternated with a manuka honey dressing every three days. Notice the size of the wound after only 14 days!
Photos submitted by Heather Matheson
St. John’s Wort will give it a stronger antiseptic effect. Acupuncture increases blood flow, thereby stimulating cell growth and wound closure.
Dr. Heather Matheson can be reached at Balanced Paws Veternary Care: 250-871- 4355 or for more information visit her website at www.balancedpawsvet.com.
Manuka honey is known to have strong antibacterial properties.
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Comfrey (Symphytum officinale), which grows locally, contains allantoin which stimulates cell growth. Either moisten the whole leaf and apply it directly to the affected area (top side of the leaf down) or the fresh herbs may be chopped up wrapped in a piece of cloth or towel then soaked in hot water until the water turns green. Combining a comfrey poultice with antibacterial herbs such as calendula, Oregon Grape, Goldenseal or
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CV Health & Recreation Guide
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Children and Dogs by Van Isle Veterinary Hospital if your dog has shown aggression toward anyone, especially young people. The same is true if your dog has shown any kind of fear of children.
Bringing a canine companion into the family can be an exciting and rewarding experience. Parents often hope to teach their children a sense of responsibility, or like the idea of providing the children with a lovable playmate. In the right situation, children can learn so much more: empathy, nurturing skills, confidence and resilience to change. Different dogs do well with different children. Though it does not guarantee a dog will be a good or bad risk around children, breed is a factor to consider. When choosing a dog or deciding whether to allow your child contact with a dog, you need to understand the normal behaviour for that breed or mix of breeds. You also need to know that particular dog and, most importantly, if the dog is not yours, know the owner. Sometimes, an adult dog may be a better fit with young children. A dog that has already formed a good opinion of children can be an excellent choice. If you already have a dog and are expecting a child, an evaluation should be done
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22 CV Health & Recreation Guide
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Experts agree that no child under school age should be left alone with any dog, no matter how gentle the child or the dog may be. The age limit can be higher if the dog or child is extra outgoing. This is to protect the child and the dog. A young child doesn’t understand that certain actions can hurt the dog. In many instances, the child can give the right answers and behave properly when supervised, but will often start to experiment once the adult turns away. When a dog becomes convinced that children inflict pain or fear, the damage has been done to that dog’s trust. If the dog believes you will stand by and let this happen, eventually the dog feels it has no choice but selfdefence. Training children how to be dog responsible should start early. Young children can learn about humane treatment and can learn how to interact appropriately. They should learn which parts of the dog’s body can be touched, and how and when to pet them. This is an important lesson when living with an older pet that may be suffering from aches and pains of arthritis, or a dog that may not be able to hear when a child is approaching and is taken by surprise. They should not disturb the dog when it is resting, eating or chewing on a favourite toy. They should learn that dogs are not toys and can feel pain. An essential safety rule for children with any dog is to ask the adult for permission before approaching or touching a dog. If there is no adult to ask, leave that dog alone. Training your dog or puppy to be comfortable around children should also start early. Well socialized puppies can make confident, tolerant, adult dogs. Puppies should have pleasant encounters with different types of people and children of different ages every day. It is important that these encounters are enjoyable for your puppy. If it starts to act anxious or overwhelmed, give it more space and freedom to approach when ready. There are so many wonderful benefits for
children in having a canine companion as part of the family. Dog ownership can have a positive impact on self-esteem and sensitivity toward others. With a dog, acceptance is total and this provides a sense of self-worth. This doesn’t mean that all children are ready for pet ownership. Parents should ensure their child desires a dog before rushing into such a big commitment. If contemplating a new dog for the family — or perhaps you already have a loved companion and are expecting your first child — a canine behaviorist or dog trainer is a great source for information. You can also visit
your family veterinarian for resources and tips for a successful addition to your two-legged and fourlegged family. Contact Van Isle Veterinary Clinic at 250-334-8400 or visit www.vanislevet.com.
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This holiday season give the gift of recreation. Certificates are This holiday season give the gift ofmake recreation. Certificates are available in all denominations and great eco-friendly gifts for just about everybody on your list. available in all denominations and make great eco-friendly gifts for just about everybody on your list.
It’s easy, fun and healthy. It’s easy, fun and healthy. Go to www.comoxvalleyrd.ca/rec for a list of gift suggestions. Go to www.comoxvalleyrd.ca/rec for a list of gift suggestions.
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CV Health & Recreation Guide
23
Finding meaning through music by Heather Hutchison The music pulses through my headphones, the chords and lyrics I know just about as well as I know myself. I straighten, stand square to the microphone and begin to sing. I am in the studio recording my third release, a project that has been a long time coming, and the culmination of Photo by Chelsea Dawn a complicated journey through both places and emotions. The studio is perhaps my favourite place on earth, a perfectionist’s haven. After all, there aren’t many situations in life that give us the opportunity to erase our mistakes. As a mother vividly remembers the birth of each child, I remember how each song was born. From lyrics scribbled on a napkin in a dirty and crowded restaurant while I was living in Lima, Peru, to a song I wrote after coming back to Canada, unsure of how to
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re-adjust to my new old life. These songs are about the little, seemingly inconsequential things, those moments in time that seem so small and yet, later, we realize they have left their mark, and changed us in ways we may not understand for years to come. For me, moving to Peru was perhaps not for the reasons one would expect from a 23-year-old recent college graduate. It was not a spontaneous decision, but something I had planned for most of my life. Like many young people, I moved away from home looking for adventure, but more than that, I went in search of acceptance. I was born blind, and since I can remember, it has been something that others used to define me. Despite my best efforts to redefine myself, throughout my life I have been known as ‘The Blind Girl.’ I wanted to be known for something else, to be different for a different reason. When people met me, I wanted them to ask about how things are in Canada, not how I choose my clothes in the morning. In Peru, I was treated with the nonchalance about my blindness that I had previously only ever found through collaborating with other musicians. People were far more interested in the differences between our two cultures than worrying about such a minor detail as my lack of vision. I was free to be me, a bigger version of myself than I had been before. During my time in Peru, I met many people who changed me. I ate with beautiful people in homes with dirt floors and delighted in their joy at being able to share their time and themselves with me, because that is all they had to give. These people were unashamed: they had what they had, they were who they were, and they were content. They taught me to focus on the dayto-day moments and joys instead of always looking at the bigger picture. It is their stories, intertwined with mine, that I share in these songs.
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Inevitably, the financial strain of living on a Peruvian salary proved too much, and along with my husband, I had to return to Canada. On arrival, while walking through the airport, we were stopped by someone who asked what exactly was wrong with me, how much I could see, and if I was born ‘like that.’ After not one occurrence like this during the whole time I was in Peru, it broke my heart. We moved from place to place after our return, in search of some sort of future. I stopped playing music. I had experienced so much, but the songs refused to come. After several months, we found ourselves in the Comox Valley, and things finally began to settle. It wasn’t long after that I was awakened in the middle of the night by a song in my head that wouldn’t leave. Other songs followed quickly, and I found myself preparing to return to the studio to record my first release in eight years. Where the Ocean Meets the Sand is a record that tells tales of being lost and finding one’s self in small ways. Ice Cream in Central Park is my tribute to Peru and the love I have for the people there. Pardon Me was written for my grandfather, a proud Comox resident who passed away while I was gone. My Truth talks about the struggle of finding purpose and hope through depression. Reason to Stay is a sassy message about being told ‘no’ one too many times, and Where the Ocean Meets the Sand is a collection of intricate memories from our wedding day. I am blessed to have the opportunity to make this record, to create, and to tell my story in a way that I hope others will connect with. We are all living the human experience, and this makes each and every one of us worthy of being treated with the love and respect we deserve. Where we are from doesn’t matter nearly as much as where we plan to go. Disability is as relevant as the colour of one’s hair, each of us is ‘disabled’ in some way, some of us simply face struggles that are more outwardly apparent. Back in the studio, as the last note fades away, I take off
my headphones and walk out of the recording booth. In my heart I will always carry the lessons I have learned in Peru and upon my return, and now, in these songs, I am ready to share them. Heather Hutchison is a folk-pop singer-songwriter based in the Comox Valley. Her upcoming release will be available in January 2015. To learn more about her journey music, visit www.heather-hutchison.com or e-mail info@heather-hutchison.com
Don McRae, M.L.A. (Comox Valley)
437 Fifth Street Courtenay, B.C. V9N 1J7
Phone: 250-703-2422 Fax: 250-703-2425
Meet with Don McRae at his Courtenay Office! Call or email for an appointment.
don.mcrae.mla@leg.bc.ca • www.donmcraemla.bc.ca
IMPORTER OF LOOSE LEAF TEAS
entertaining possibilities Shari Ulrich, Barney Bentall & Tom Taylor · dinner show · January 17 “the Smell of Money” Live Theatre · Jan 30 + Jan 31 Arrogant Worms · March 11 & 12 .com
casual westcoast cuisine · oceanview rooms · cozy cabins call for details + reservations: 1.888.605.4545 • Quadra Island, BC CV Health & Recreation Guide
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Why do good joints go bad? by Dr. Dawn Armstrong, B.Sc.,D.C
It can happen quickly. Or it can happen oh so slowly and gradually over a long period of time. Or — it doesn’t happen at all. Arthritis. Literally the inflammation of a joint. When tissues are damaged acutely by trauma or infection, or an autoimmune disease such as rheumatoid arthritis, all sorts of structural changes and defects of function are possible. However, most cases of arthritis are determined to be osteoarthritis, aka degenerative arthritis or simple wear and tear. But, contrary to what the name implies, it most certainly is not an inevitable part of aging. Perfectly functioning joints do not just wear out over time. Under certain circumstances though, they can and do go bad. Hips and knees are most commonly affected. The smooth joint surfaces become pitted and cracked and thin, bone spurs form at the margins, and it hurts. What causes the degenerative process? Why do some joints fail? Let’s first take a step back and look at joints in general. Anywhere there’s a need for movement, there’s a joint. Some are fibrous and tough, allowing only a small range of motion — like the sutures connecting the plates of your skull. Spinal discs are a type of joint that is spongy and shock absorbing, made of a fibrous type of cartilage wound around a gel centre. But most joints are the synovial type and are more complex in structure and function. Synovial joints come in different shapes with special features, depending on what they do. The ball and socket joint of the hip is deep and stable while the shoulder joint is shallow and mobile. Hinged joints (knees and fingers) have a different design, as do facet joints (spine), pivot joints (elbow) and saddle joints (base of the thumb) but they all share common features. There is a narrow joint space and shiny, smooth hyaline cartilage covers at the ends of each bone. The two ends are held closely together by a joint capsule. Its outer layers of tough collagen fibres are organized in bundles to form ligaments, and the innermost
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layer is the synovial membrane which secretes a slippery fluid to lubricate and nourish the cartilage. Tendons and muscles span opposing sides of a joint. Nervous control of contraction (shortening) and relaxation (lengthening) of these muscles creates motion – bending or straightening the angle between the bones. A magnificently co-ordinated action and reaction of muscles around our knees and hips not only makes our gait smooth but also ‘puts on the brakes’ at just the right moments so as to prevent jarring of the cartilages each time our foot strikes the ground. Each joint is shaped and controlled in unique ways, all designed to load the cartilage just right with the forces of impact and motion. What can go wrong? Sprain injuries that cause damage to ligaments are often the instigating factor – when they cannot properly check the motion of a joint’s end range, the cartilage is subjected to forces it was not designed for. But most of the time, the problem is with the muscles and what’s going on at adjacent joints. Chronic sitting and a lack of proper stretching lead to unbalanced function. Some muscles become constantly shortened, others lose strength, and it is that beautiful hyaline cartilage which pays the ultimate price for bad use, degrading over time with faulty loading. More than 100,000 joint replacement surgeries are performed in Canada each year, and the numbers are rising. The results can be truly remarkable and life-changing, but wouldn’t it be better to avoid that path altogether? What can you do? Keep your weight at a healthy level and see your chiropractor for a thorough assessment of the alignment of your spine and pelvis and peripheral joints. They can help if you need adjustments to improve muscle and joint function and will recommend exercises to help re-establish better balance. Joints that are working right stay good for life. Dr. Dawn Armstrong can be reached at (250) 465-8482.
Making more use of memories by Chris Bruels, Trager® Practitioner
We all spend time reminiscing: reliving experiences and events from our lives. You can use memories as a powerful tool to enhance your life! When you remember, these thoughts activate the same feelings as the original events. Your whole body system then follows, reliving the associated tensions, pains, releases or relaxation.
Try this experiment. For a minute, if you are comfortable and safe right now, pause and remember a time when your body felt really good. Bring the memory forward with as much sensory detail as you can: the space or environment you were in, who you were with, specific sounds or smells, the sensations you felt. Pause to give time for your body to respond.
way to improve how you feel. Work with the amazing potential of our body/mind interconnections. Chris Bruels, who has specialized in Trager Somatic Body Therapy for over 25 years, helps people live more comfortably. She has offices in Comox and Courtenay. Contact her at 250-337-2353, info@chrisbruels.ca and www.chrisbruels.ca
Gracious Bodytherapy Learn to Live More Comfortably
Chris Bruels
Now notice any changes physically and emotionally.
Deliberately remembering when you felt better is one of the tools used in Trager Somatic Body Therapy. When you recall your positive experiences during a Trager session, it strengthens the experience and helps to integrate the changes into your daily life. I encourage my clients to identify specific words that function as cues and help to access the memory. Peaceful, beside a gurgling brook, heavy, sunk deep into the table, tingly, softer, longer and alive are some examples different clients have chosen. The exact cue word is not important as long as it has relevance to your own experience.
Trager Practitioner
1671 Comox Avenue, Comox 250.339.7227 www.chrisbruels.ca
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123 5th Street
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Then, outside of the session, you can insert your cue into a soft question: Well, how do I feel when I’m _____ (e.g. beside a gurgling brook)? As your skill develops, you notice changes in your body to replicate the benefits you’ve experienced during the session with me. I invite you to make use of this simple, powerful
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27
Through innocent eyes by Cheryl Levine
Have you ever watched a baby take in the world? Somewhere around six months an innate curiosity kicks in. There is a realization that their actions create a reaction and that the world is full of unique sights, sounds, tastes, smells and textures. There is innocence to this process of discovery, an innocence reflected in the pure joy with which they make conscious connection with the world around them. Over time baby grows up and all the information that she has discovered is stored and becomes knowledge. She now “knows” what an apple tastes like, she recognizes a frequent visitor as ‘grandma,’ and she associates delicious smells that come from the kitchen as food. As baby grows, she is acknowledged for her ability to retain information and share knowledge. We applaud when she connects her outer world to language, and when she begins to learn to think conceptually. Eventually, baby creates a framework of concepts and beliefs, some self-imposed, others based on societies’ values that define how baby will travel through life. All of this is essential to becoming a member of the human family. It is simply part of growing up. There is a potential downside to this natural process of becoming an adult. We can become less receptive to the world around us. We develop a filter that is the sum total of all the knowledge, conceptual understandings and beliefs that we accumulated. We see, feel, hear, smell and taste everything that comes our way through this filter. We assess the world and other’s ideas of
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Photo from Metro Creative
the world based on our own understanding. We listen from a place of knowing, rather than from a place of compassion. We stop being willing to be transformed by what we experience and we close ourselves off to the miracles that life has to offer.
What if we approach every moment with the innocence of a child? What if we opened our hearts and minds to every experience, and point of view? How would this change our life?
This past month, I sat in a room with two worldrenowned teachers. Each had a powerful message to share. I noticed moments of receptivity when I opened myself up to what they had to say. It wasn’t a matter of agreeing or disagreeing with their message; it was simply about letting their message touch me. Sometimes the message moved me. It shifted something within me, and my beliefs and conceptual understanding of things were altered. Other times, the message did not apply, and it simply moved past me. There were also
times when I compared what was shared to my understanding and I judged it through my filter. I took a position, perhaps even an immovable position.
I share this not because one approach is right and the other is wrong. I share this because I noticed that being receptive and open felt a lot better than holding firmly to my position. So the question I am asking is: What if we greeted all of life with the innocence of a child? This doesn’t mean giving up the beliefs we hold true. It is simply a suggestion to not hold so tightly. I wonder what miracles will unfold? I am in. Are you?
Cheryl Levine is a certified coach. She and her partner Lucas Stiefvater own and operate Ocean Resort, Vancouver Island’s Wellness Centre and Spa in Oyster Bay. For more info call 250-923-4281.
Empowering women with the tools and wisdom to heal their life on all levels For appointments: info@flourishbodytalk.com 250-650-0501
Fiona Black
BSc Physiotherapy
Fiona Black Certified BodyTalk Practitioner BSc Physiotherapy
Certified Pilates Teacher Certified BodyTalk Practitioner
www.flourishbodytalk.com
Rasa Centre for the Healing Arts #5-145 19th St, Courtenay
Artisan sourdough breads are made everyday, using organic flours and baked in our wood-fired brick oven, giving them a unique flavour that cannot be matched! Pizza by the slice, soup & sandwiches are served daily along with Cumberland donuts.
Monday ~ Friday from 8:00am to 5:00pm Saturdays from 9:00am to 3:00pm 250.890.3200 • 221A Church Street, Comox CV Health & Recreation Guide
29
Running drills to strengthen form by Sarah Seeds
Runners often get caught up in the ‘more miles’ trap while trying to improve their running fitness. Continually running further and longer can lead to fatigue, burnout and injuries. Performing specific exercises to strengthen your technique can result in significant increases in speed, strength and endurance without adding more miles.
Four Power Drives:
Warm up for 10-15 minutes before completing 1-3 sets of 10-20 repetitions,1-3 times per week during your training runs. These drills are most effective when done against gravity on a moderate incline. 1. Down with the arms. Keeping arms close to your sides and elbows at 90 degree angles, drive your elbows down and back forcefully. This action creates an opposite reaction, propelling you forward.
2. Forward with the knees. Standing tall, drive your knees forward to reach a 45 degree angle in front of you. Do not drive the knee upward but forward to strengthen this action and increase stride length. 3. Push off with the feet. Focus on pushing off the ball of the foot and leaving the ground on tip toe. This action maximizes ankle joint extension and increases strength dramatically. 4. Drive forward with the hips. Standing tall, focus on lead-
Photo from Metro Creative
ing with your hips. Imagine a rope tied around your hips, pulling you from the belly button.
Over a period of weeks you will notice an increase in your speed as your body adapts and your biomechanics become stronger and more co-ordinated. Happy Trails!
Sarah Seads is the owner of Equilibrium Lifestyle Management (ELM), a group fitness and personal training company in the Comox Valley. Contact ELM for trail maps and information about trail running adventures on Vancouver Island. www.elmhealth.com.
Patti Whacker’s Physiotherapy A private hands on approach to musculoskeletal disorders. Structural integration focuses on chronic tissue problems that limit flexibility and strength. If you have pain & dysfunction of a chronic or reoccurring nature...
Massage Therapists’ Association of British Columbia
dōTERRA
552 England Avenue, Courtenay
Therapeutic & Relaxation Massage, Somatics, Trigger Point Massage, Aromatherapy, Healing Touch & Reflexology, Thermal Palms™
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...Patti Whacker is worth a try.
Patti J. Doyle “The Organic Mechanic” BScPt, BScP.Ed, OCS 1915 Merino Place, Comox
250.650.1350 30 CV Health & Recreation Guide
Jan Shields, RMT
Registered Massage Therapist
250.338.5557 • janshieldsrmt@gmail.com
Megan Barnett’s article continued from pg 9... with daily routines and interactions. Left untreated over a prolonged period of days, months or years, they have a profound impact on our overall health and well-being.
Illness never occurs spontaneously. Rather, it is the result of minute stresses – stresses that can begin in the mother’s womb – or present over a long period of time. If stress is active over a prolonged period in our bodies, we are more susceptible to the physical body weakening; becoming vulnerable to physical health issues. The physiology that tries to combat stress eventually gets locked into defense physiology and consequently over time the body moves towards exhaustion where it cannot fight off illness or disease. Bio Energetic Synchronization Technique (B.E.S.T.) gets to the underlying causes and allows the body to begin the process of healing itself. Interference or miscommunication is preventing the body from healing itself — because it is locked in overdrive as it were. B.E.S.T. unlocks that interference, allowing the body to heal itself. Submissions by Megan Barnett, Madrona Wellness Centre, 519H Fifth Street, Courtenay www.madronawellnesscentre.com
Your Your destination destination for for grocery grocery shopping shopping in in the the Comox Valley Comox Valley 660 England 250•338 1383 • thriftyfoods.com 660 England Ave,Avenue 250 338 •1383 123-44 Lerwick Rd, 250 331 5100 660 England Avenuethriftyfoods.com • 250 338 1383 • thriftyfoods.com
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Shiatsu ...............$50/1 hr Relaxation Massage .......... $50/1 hr Deep Tissue Massage .......... $50/1 hr Acupressure Sessions ...........$50/1 hr Hot Stone Massage .......... $75/1 hr Reflexology ........ $50/1 hr Jay Doberstein
CHHP Shiatsu Spa Practitioner
Gift certificates available
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546 Duncan Ave, Downtown Courtenay
250-338-1144
as SECOND PAGE USED BOOKS CV Health & Recreation Guide
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