All Things Reconsidered

If you’re like me, you started May Health with all the vim and vigour you could muster. It was going to be an all-out, 31-day, adrenaline-fuelled thrill ride of awesomeness. You wanted everyone to know. You wanted everyone to be impressed by your ambition. I know I did. I was going to run 100 kilometres in May.

And then, as they say, things happened. Some hip soreness and a week out of province slowed me down. In fact, it became pretty clear pretty quickly that I was going to struggle to reach my goal unless I stepped up my game or changed my goal.

After talking it through with my favourite chiropractors/May Health gurus, I decided to rethink my goal. Instead of trying to run every day for the rest of the month to meet my goal (and likely hurt myself in the process), I decided to incorporate some long walks into my exercise regiment. I also made an agreement with myself that we’d both take it easy if we didn’t make it to a hundred kilometres.

The moral of the story, friends, is that being healthy isn’t about achieving a number. If meeting a goal contributes to worse health through illness and injury, it’s not a very good goal, is it? Being healthy is about about choosing healthy attitudes and actions – ones that work for you.

So, good luck with your May Health goals. Just don’t let them define your health.

This is a guest post from a local Guelph participant of the May Health Challenge – Krista Kruger:

I am just like everyone else.

It is hard to get myself motivated to get moving. It is tough to convince myself to get up when the alarm goes off, instead of hitting the snooze button. It is even harder to leave the cozy comfort and warmth, of the blankets and pillows that are still calling my name.

Recently though, something changed.

In 2005, I lost my Dad. It was sudden and heartbreaking. He had a massive heart attack, and dropped off the face of the earth. He was just fifty-two years old.

This March 13, we should have been celebrating my Dad’s 60^th birthday. It was a tough day, but it was the day that woke me up. I realized if I want to celebrate my own 60^th birthday with my children, I need to make an effort to be healthier.

In the past, I have walked in the mornings and have been somewhat dedicated to keeping it up. I also got out on my bike occasionally. Last summer I even attempted to commit to 14 days of biking.

Like everything else, my resolve only lasted for a short time before I gave up.  This was because of laziness, lack of time, general disinterest, or a combination of all three.

This time it needed to be different. I would need to be committed for the long run, and I would need to have ways to challenge myself, to stay motivated and interested. I’m thirty-five, and I know the longer I wait, the more difficult it will be to make these changes.

I started slow, with just five walks in March.  April got better. I made it out fourteen times, and I walked, biked and ran a total of 59.2 kilometres. To stay motivated, I signed up for The Running Works “Couch to 5k” running clinic, and I also committed to a May Health challenge.

I have challenged myself to be active every day. While that seems easy enough, there have been some days where I really have to push myself to keep moving. At times, I have to muster up every ounce of strength I have for even a very short walk.

I know that if I get out every day, even for a small amount of time, I will be more likely to keep it up. In doing this, I have made myself accountable for my own actions.

May has been amazing for me. Twelve days in, and I have walked, biked, hiked and ran a total of 156.7 kilometres and counting… Of course, it is Spring and that always helps motivate.

Krista Kruger is a Mom of two crazy boys, a photography lover and a wannabe runner. She can be reached at kristakruger@sympatico.ca,on Twitter @kristakruger, or at kristakruger.com.

Photo credit: You guessed it – those lovely images above are all Krista.

Connect online. When it comes to health information there can be a lot of confusion and misdirection on the internets, and we want to help people navigate that landscape successfully.

Follow us on Twitter and use the hash tag #mayhealth to see what’s going on.

Follow us on Facebook. We’ll be posting tips for health and encouragement as well as responding to any health questions you may have.

Sign up to our blog feed. Comments and questions are always welcome here and we’ll be writing throughout May on how our health challenges are shaping up. And if you have a story that you’d like to share about your May Health challenge, contact us to see about writing a guest post. The more that we can all share our challenges, the more others will be inspired to take action themselves.

Connect in real life. Because sometimes it’s nice to connect face to face.

Health talks

We are offering three health talks at the downtown branch of Guelph Public Library. Each talk gives a brief blast (15-20 minutes each)of healthy information.  They’re free and open to the general public. Topics will include…

May 9: Function Better – Find out how moving more can significantly improve your health.

May 16: Fuel Better – Slice through the confusion of nutritional information and take control of what’s on your plate.

May 23: Feel Better – Learn how your thoughts impact your health and what you can do to feel well.

Open House

On Friday May 31 we will be hosting an open house at our clinic between 4:00-7:00. We had a great time last year meeting new and familiar faces, chatting about our challenges, and eating some tasty snacks. A good time is sure to be had by all. (Rumours of a water slide/petting zoo at the open house have not been confirmed.)

So stay connected, encouraged, and give it your all as we dive into May Health 2013!

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I am anxious by nature I think. When I was 5 or 6 years old, my mom took me to the doctor for being nervous and fidgety. I’d get panic attacks if in a place with a lot of people, like a busy mall. As I got older, this happened less, but I still find myself worrying about things more often than other people it seems. I worry about things that did happen, are happening, and could happen. Things I don’t have control over and things that I do have control over.

I realized a few years ago that watching news on television (which is mostly bad news) would make me feel even more tense. Once I stopped watching that, I felt a little calmer. Over the years I’ve done yoga, acupuncture, meditation, and just deep breathing and they all helped me feel more calm, but then, like with other things, life can get in the way and I let things slide.

I’m hoping to calm my mind down over this next month. So, for May there will be a focused effort to worry and stress less – which sounds like a very general plan, but I have a strategy. I’m going to try to turn my mind off for 20 minutes a day with daily Active Relaxation and to strength train 3 times a week, along with daily walks to help boost some endorphins in my brain.

If you haven’t joined in for the May Health Challenge yet, consider it – it’s free, there’s great support on Twitter, Facebook, and in person from other people trying to be a little healthier throughout the month. And the first 40 people get a free t-shirt!

Have you decided what your challenge will be for May Health yet?

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These days, going out for a meal seems to be at least a weekly occurrence, if not more. I eat out because of convenience (laziness), a perceived lack of time (poor planning), or as a social event (I have good friends). But even when I eat out as a means to meet up with friends it still doesn’t elicit the same sensation of anticipation. I miss that feeling.

Restaurant food also isn’t the healthiest choice to eat all of the time. Don’t get me wrong, it can be healthy, depending on where you dine. But let’s be honest, most dining establishments are providing food to please the palate, and as such use more fat/sugar/salt/portion size than what would be healthy for an everyday diet.

Dining out also removes us one more step from our food. Without having to prepare it ourselves we lose touch with the knowledge and pleasure that cooking can bring. There is value in knowing your ingredients, in knowing how they’re prepared, and keeping in mind who you’re preparing them for. Conscious food preparation is as important as conscious food consumption and the mental state we’re in can physically affect how we digest and absorb the food. Similarly our attitude towards how we eat can be as important as what we eat, with both short and long term consequences. We can lose touch with those things when we regularly hand over the responsibilities to someone else.

I will admit that I don’t do a lot of the cooking at home anymore. So this May Health I will take the opportunity to step it up and get back into the kitchen, reacquaint myself with some ingredients, and rediscover the pleasure and healthy benefits of getting to know my food again.

Here’s the plan:

I will eat only homemade meals.

I will still be allowed outside coffee.

There will be one exception day – May 18 for a food truck tasting event in Niagara*

And to the restaurants of Guelph: this is not a slight at your services. You provide wonderfully delicious foods and relaxing, convivial atmospheres in which to appreciate it. But overindulgence can dull the senses, and I’m looking forward to once again fully appreciating you all as the special treats that you are.

*Sound like cheating? Nah. May Health isn’t about deprivation, it’s about consciously making healthy changes to your lifestyle that are meant to live on long after May has come and gone. And trust me, I’ll be very conscious about food truck day.

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What is May Health?

May Health is a month-long* event centered around two ideas:

1) Small changes in health habits can make a big difference.

2) When people come together to encourage and support one another, both in real life and online, the sense of camaraderie that forms is a powerful and positive motivator.

We started May Health because we wanted to encourage not only our patients to make healthy choices, but to encourage the community around us to make good health a priority.

Who can participate?

One of the great things about May Health is that it is open to anyone – the more, the merrier. There is no cost, no registration fee, and no financial obligation. The only commitment is the one you make to yourself and your health.

How do I get involved?

Step One: Choose your challenge.

Whether it’s incorporating a daily walk, reducing the amount of sugar in your diet, or putting aside some time to breathe and calm your mind, choose something that will challenge you to improve each day. You are welcome to come up with your own challenge, or pick from the examples below which span the realm of feeling better, fueling better, and functioning better:

Step Two: Shout it from the rooftops!

Studies show that when you publicly state something you are more likely to stick with it. We encourage you to let us and your friends/coworkers/pets know what challenge(s) you plan to make so that you have support and encouragement when you need it. Don’t be shy about using the buddy system and motivating one another to do your best.

We would love to see all of Guelph (and beyond) get involved. We think it would be fun if organizations, schools, and companies engaged each other in friendly health challenges of their choice (ultimately, everyone wins).

Support

We’ll be supporting your efforts along the way. Follow us on Facebook and Twitter for frequent tips, reminders, and encouragement. Check in with our blog. You can also blast us an email to let us know that you’d like to receive periodic healthy hints to help you throughout the month (info@clearpathchiropractic.com).

Library Talk: We’re excited to be partnering with our neighborhood downtown Guelph Public Library to give three talks on how you can Feel Better/Fuel Better/Function Better. Each talk will take place at the downtown library branch at 7:00pm on May 9, 16, and 23 (see here for details).

T-Shirt: As a bonus, the first 40 individuals to pledge their commitment to a month of healthy change will receive a May Health t-shirt. Just email info@clearpathchiropractic.com, share your challenge with us, and tell us your shirt size (We’ll let you know when the shirts are ready. Then you can come by to pick yours up and say hi).

So there you have it. This is May Health. This is a chance for you start something good, something bold, something healthy. And we’re excited to have you along.

Dr. Mark Kubert

Dr. Julie Gill

*psst! When the month of May ends you can continue to keep up with the healthy changes you’ve made. In fact we encourage it.

My computer ran great when I first bought it. Downloading, live streaming, and multiple programs running weren’t a problem. Over time, however, its performance started to fade. I wasn’t big on upgrading the software and antivirus recommendations. Occasionally it would get bogged down and all I could do was restart it to get things back to normal. I’m glad I made backups, because one day it just up and crashed on me. An expensive lesson to learn, but I can always get a new computer.

I’ve had this body my entire life, and it’s been good to me. Sometimes I eat healthy, but most of the time I’m in a rush and just grab something on the go. I used to exercise and play sports but not so much anymore. I have some aches and pains in my back and shoulder, but they don’t seem bad enough to stop me from getting around. One day, if this body breaks down, it’ll be an expensive lesson to learn. But I can always get a new one. You see I’ve invested heavily in cybernetics and consciousness-transfer-therapy (CTT) so I figured I’m covered. Because, you know, those are realistic options.^1,2

1. Please note the sarcasm in the final sentence of the third paragraph. Those are not realistic options. Take care of your body and get periodic checkups for aches, pains, and other ailments before they take care of you.

2. Remember RoboCop? That was pretty neat, eh?

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As an RMT relatively early in my career I continue to be pleasantly surprised by the number of people I see coming in for their first massage. I always do my best to put these patients at ease and make the experience a comfortable one. So, if you are thinking of visiting me for your first massage, here is a brief outline of what to expect at your visit:

1) Arrive about 15 minutes before your scheduled appointment. You will need to complete a health history form prior to the treatment. This form will ask you to detail any current medical conditions and medications you may be taking.

2) In a private and confidential setting we will talk about what brings you in for the massage. If you are experiencing pain or discomfort I will ask you questions about how it started, when it started, what makes it feel worse, what makes it feel better and get some ideas about your daily activities. I may also ask for some additional information related to your health history if you indicated any other conditions such as diabetes, epilepsy, cancers etc.

3) I will assess your area of concern. I will have you move the area in various ways and ask you to give me feedback about pain and discomfort. I will perform a variety of tests in order to assess muscles, ligaments and tendons. If you are having numbness or tingling I may test your skin sensation and reflexes. Many of these tests are designed to recreate the pain so don’t be alarmed if this happens. Before performing each test I will explain to you what I am going to do. Sometimes the results of these tests will indicate that massage is not the best course of treatment at this time. If this is the case I will refer you to the appropriate medical professional or ask you to check in with your family doctor.

4) With the information that I gained from our conversation and the assessment I will explain to you the treatment that I feel will be effective. I will detail any risks, confirm that you understand everything and check to see if you have any questions. I will then exit the room to allow you to undress to your comfort level , get on the table and cover yourself with the sheet and blanket.

5) During the massage only the area that I am working on will be uncovered. Do not hesitate to ask me any questions about what I am doing and I may ask for your feedback during certain parts of the treatment. If anything is uncomfortable at any time (pillow placement, temperature, blankets, techniques, pressure etc) just let me know.

6) At the end of the treatment I will exit the room to allow you to get dressed. When you are finished open the door to the room so I know you are ready. I will ask you some questions about how you are feeling and I may ask you to perform the same movements as earlier to see if there have been any changes. At this time I will discuss with you a plan for treatment (subsequent visits and expectations around recovery) and I will provide you with some things to do at home and/or at work to improve your function and decrease your pain.

If you have never had a massage before I hope this introduction demystifies things a little and encourages you to give us a call and book your first appointment!

1. meets or exceeds competency standards set by the College
2. adheres to a Code of Ethics within their practice
3. maintains the privacy and confidentiality of client records as per Provincial legislation
4. participates in ongoing continuing education.

The CMTO also defines the Scope of Practice for Massage Therapists. Scope of Practice is a statement which outlines the procedures and actions that are permitted to be done under the title of Massage Therapy. The Massage Therapy Act of 1991 defines Massage Therapy as, “…the assessment of the soft tissue and joints of the body and the treatment and prevention of physical dysfunction and pain of the soft tissue and joints by manipulation to develop, maintain, rehabilitate or augment physical function, or relieve pain.” This is a fancy way of saying that RMTs are permitted to figure out what soft tissues are causing you pain or dysfunction and we are permitted to work on these tissues and joints in order to improve your movement and/or relieve your pain.

Why should you care that the person providing your massage is registered with the CMTO? The simple answer to this question is accountability. The real reason for the existence of the CMTO is to protect you, the public. The College is not only responsible for setting the standards for entry into practice, but for ensuring the ongoing competency of its registrants. This is accomplished through random, periodic Peer Assessment as well as investigations into complaints made by the public about individual therapists. The risks to consider if your treatment is provided by an unlicensed practitioner:

1. If harm is done to you there is no regulatory body to complain to and no one to discipline
2. There is no need for the practitioner to carry insurance. As a condition of registration RMTs must carry a minimum of 2 million personal and commercial liability insurance (i.e. ‘malpractice’ and ‘slip and fall’)
3. they are not required to adhere to provincial legislation regarding privacy/confidentiality of your records or your personal information.

This post was written by Terri Rowan, Clear Path’s very own registered massage therapist. If you have any questions regarding massage therapy, or how Terri can help you, please give us a shout.

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Chiropractors spend a lot of time training to help people in all of those ways. What I learned fairly quickly in that time is that maintaining a healthy lifestyle, and doing what you can to prevent illness, is by far the best plan.

And so it should come as no surprise, that early on in my career, I was excited to share that healthy information with everyone who would walk into the clinic. And that’s just what I did. Here is what often happened when I would see a patient for the first time:

Me: “Hi, I’m Dr. Mark. What can I help you with today?”

Patient: “I seem to be having some back pain that I’d like to get rid of.”

Me: “Back pain, eh? Well, to get things better we need to do some chiropractic adjustments. We’ll also do some muscle work and stretching. Then we’re going to give you these exercises that I want you to do every day, twice a day. And because your diet affects inflammation, and inflammation can lead to pain, I want you start eating this, and avoiding that. Now don’t forget about stress… here, do this meditation and deep breathing practice. Are you sitting a lot? We’ll need to change that too. And don’t forget to drink water with every meal and between snacks. There, that should do it. Any questions?”

Patient: “Umm, no.”

Me: “Great. Now you know everything you need to about back pain and staying healthy. You should be good from here.”

Now it wasn’t quite like that, but I was very eager to do what I thought was in the patient’s best interest: load them up with information they could use to keep healthy and feeling well. Seems straight forward, right?

Some patients liked this approach and soaked it up. Some patients didn’t appreciate it. They wanted someone to fix them and be done with it.¹ Most patients, however, listened politely, grasped the importance of it, but didn’t really put it into practice.

What would often happen further on down the road was that patients from the last group would ask about the things I had talked about on the first day. They had started to feel better, and in their own time, became curious and motivated to do more.

As a chiropractor, what I started to learn was that I needed to meet people on their terms and in their own time. I learned that although I had all this great information that I wanted to share, the best education happens when someone is ready to be engaged with that information.

And so my approach today has changed to meet that requirement. I still have that same desire to share great ways to stay healthy, and I do explain what I think the best prescription is. But I’m not as quick to give patients an encyclopedia’s worth of information when they might not be ready for it just yet. But when they are, there’s not much more exciting than someone who wants to learn.²

¹ This used to be me when it comes to the upkeep of my car. I’m slowly getting better though. Maintenance and oil changes are pretty regular now.

² Well it’s pretty exciting to me at least.