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“ANYONE WHO STOPS LEARNING IS OLD, WHETHER AT 20 OR 80. ANYONE WHO KEEPS LEARNING STAYS YOUNG. THE GREATEST THING IN LIFE IS TO KEEP YOUR MIND YOUNG.” –HENRY FORD
Shin splints and how to avoid them BY KYLE PANKRATZ BHK, C. PED (C), PEDORTHIST, NEW BALANCE
Change your activity: If you have changed from running on flat ground to doing hill sprints, the change in how your muscles are firing can cause strain on the muscles attaching to the shin and ankle. This can, in turn, cause shin splints. Not doing the same activities repeatedly and taking breaks can reduce the symptoms associated with shin splints.
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t’s running season again, and one of the most common running injuries is shin splints. Shin splints is a catch-all term for the pain felt along the shin, either on the outside (anterior) or the inside (medial) of the lower leg. Shin splints is most commonly referred to as Medial Tibial Stress Syndrome (MTSS) and is an overuse injury caused by small tears in the lower leg muscles. Shin splints usually appear when you take on too much too soon. If you’ve changed your normal training habits, changed activities, or you are wearing the wrong shoes for the activity you are doing, you may be susceptible to shin splints. The treatment of shin splints can be pretty simple:
Change your footwear: If you are someone that puts too much stress on the inside portion of your foot and you are wearing unsuitable footwear, this can
cause your lower limb to compensate, which can in turn cause pain and strain on your muscles. If your shoes are worn out, they won’t offer enough stability and cushioning, which can also lead to shin splints.
Changing your footwear to something designed for your specific foot type, or a more supportive shoe appropriate to the activity of choice, can reduce your symptoms dramatically.
Rest: Doing too much too often can cause shin splints. Taking appropriate breaks and days off can be a strategic way to reduce symptoms and allow your body to heal. Come talk to the fit experts at New Balance about the proper footwear for your specific foot type, and get a gait analysis done to see whether or not you are susceptible to getting shin splints. New Balance can offer advice and point you in the right direction on the road to recovery. stores.newbalance.com/Victoria
Functional Fitness ASSISTING SENIORS AT HOME BY JOHANNA BOOY, CARE & COMPANY LTD.
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FEET FLAT AS 0011749199 AS PA CAKES? NEW BALANCE VICTOThe New Balance 860 is a stability shoe RIAwho overpronate. designed for individuals NBV 860 Fit Experts 4 x 140 CMYK, ,
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ctivities of Daily Living (ADL) is a term that health professionals use to describe an individual’s daily self-care activities. They use it as a measure of functional status to assess how fit you are to stay in your home. There are six ADLs including bathing or showering, dressing, self-feeding, personal hygiene and grooming, toileting and mobility (the ability to move yourself from one place to another). One of the more important ADLs is transferring and mobilizing. Without functional mobility, you will not be able to go to the dining room to eat or get out of bed to get to the bathroom or dress yourself. More importantly, all the other ADLs are dependent on your strength and mobility — specifically what we call “functional strength.”
Stay in the home you love longer The biggest advantage of being a functionally fit person is that you get to stay in your own home as long as possible. Why is this? When a group at a local independent living residence involved in a care discussion were asked about staying home, they unanimously agreed it was their top priority. They wanted to sleep in their own bed, eat their own
meals, be free to make choices and remain independent. One resident responded that she liked her home because “I’m familiar with my surroundings.” Her neighbour agreed. He said, “I can do what I want to do when I want to do it.” As we grow older, remaining independent really comes down to one’s functional fitness. You need to stay strong. The good news is, with a little commitment and help, you can maintain, even regain your functional strength. “Whatever activity you do, there is an exercise that will target the muscles and joints required to do the activity and enable you to do them longer,” says Medical Exercise Specialist, Emma.
Fall Prevention One of the things that happens when your balance deteriorates is a tendency to shuffle in order to try and keep your feet close to the ground. Medical Exercise Specialists will work with you to build a strong gait pattern and encourage proper posture. Every time you strike your heel on the floor, it impacts the bones and builds density. Shuffling does nothing for the bone. Exercises are repetitive in nature to encourage those with Parkinson’s disease or dementia to gain a regular gait pattern through neuro muscular facilitation — the messaging that takes place when
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Foam cushioning and increased ground contact outsole create a stable, supportive shoe. The medial posting is made of a dense foam to provide extra support, without adding weight or bulkiness.
the muscles send messages to the brain and the brain gives feedback to the muscles.
Picking Yourself Up Falling is dangerous, however getting stranded on the floor after a fall can be deadly. While we certainly don’t recommend any exercises from the floor, we do show you how to get up off the floor, because many people who fall don’t have any way to get up off the ground. We teach a couple of very simple ways to get up again, and there are some fine exercises which target the upper body and legs to assist with the push up off the floor. In Home Chair Exercises Even if you have difficulty standing, you can do many of these exercises from the comfort of your own chair and reap the benefits of increased strength. Recover from surgery and hospital visits more quickly If you undergo hip or knee replacement surgery, the exercise program you should do postsurgery is very comprehensive. These post-surgery exercises are extremely important. If you don’t do them, the muscles targeted in the surgery will atrophy. When you leave the hospital, the outpatient program that sets you up with exercises sincerely hopes you will continue to follow-up in the community where you have the support of qualified personnel to assist you. Seniors are into fitness for a completely different reason. They want to recover from surgery, focus on balance issues to prevent falling, and make sure old injuries don’t come back to haunt them. Engage a physiotherapist or Medical Exercise Specialist to set you up for in-home exercises which incorporate cardiovascular and strength training and specific exercises for balance and core strength. SeniorCareVictoria.ca
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Talk to fit experts. Come in and talk to Kyle or any of our Fit Experts to learn more.
KYLE P. Certified Pedorthist
New Balance Victoria 1205 Government Street (Corner of View Street)
VICTORIA
Tel 250 382 9327 Toll-Free 1 877 882 9327 newbalancevictoria.ca
✓ Home Support ✓ Hourly, Overnight, & Live In ✓ Consistent Caregivers ✓ Appointment Transportation ✓ Medication Administration ✓ Best Fit Approach
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Contact Simone Fibiger at: 250-380-5358 sfibiger@timescolonist.com
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SATURDAY, OCTOBER 26, 2019
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“TO INSURE GOOD HEALTH: EAT LIGHTLY, BREATHE DEEPLY, LIVE MODERATELY, CULTIVATE CHEERFULNESS, AND MAINTAIN AN INTEREST IN LIFE.” – WILLIAM LONDEN
Ingrown TOENAILS
ZINC
MANY OF DR. KENT BUTLER’S PATIENTS WILL VISIT HIS OFFICE REGULARLY TO HAVE THEIR INGROWN NAILS CUT AND MAINTAINED COMFORTABLY.
The important mineral. BY YOUR FRIENDLY NEIGHBOURHOOD HEART PHARMACIST
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his topic came to mind after I got an email from a vacationing patient. He was experiencing nausea, lack of appetite and food not tasting very good. After checking his profile, we made some changes to his new stomach ulcer medications and recommended he start taking zinc. His symptoms gradually improved, which was good. This got me thinking about the important mineral — zinc. Zinc is an essential mineral with numerous functions within the body: proper functioning of the immune system, growth, blood clotting, thyroid function and normal taste perception. Zinc lozenges are also a popular treatment for colds and flus. When taken every two hours, they can reduce the severity and duration of cold symptoms. One study showed that after seven days of treatment, 90 per cent of zinc lozenge patients reported no more cold symptoms. Be warned that these lozenges might not taste very
good. It is hard to mask the taste of zinc. There is also evidence that shows the zinc can help prevent colds and flus. In another study people took 45mg of zinc (gluconate) or a placebo for one year. People who took zinc had only one infection per year, whereas the people who received the placebo had multiple infections over the year. Also, people who took zinc received fewer antibiotics over the year compared to those who took the placebo. Another interesting finding was that approximately 35 per cent of the elderly subjects in this study were considered to be zinc-deficient. Getting back to our vacationing patient from paragraph one, why would we recommend a zinc supplement with someone taking an ulcer medication? Many medications that treat ulcers and upset stomachs reduce the amount of stomach acid you produce. While these medications work well to control symptoms, your body needs some stomach acid to absorb certain vitamins and minerals. The
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most affected are calcium, iron, vitamin B12 and zinc. These medications may also cause side effects of lack of appetite and taste alterations. I have always thought that these side effects were due to reduced zinc absorption as both of these symptoms are also present with zinc deficiency. Zinc supplements are relatively safe, as long as you stay under 30mg per day. If you are taking a multivitamin regularly, it should contain enough zinc. Side effects of taking extra zinc may include stomach upset and diarrhea. Zinc, and other minerals, might decrease the effectiveness of some antibiotics and medications to treat osteoporosis. Check with your local Heart Pharmacist to see if you are affected. People who eat a lot of grains and legumes, like vegetarians, are at risk of zinc deficiency. Grains and legumes contain phytic acid which can reduce the absorption of zinc and iron from the stomach. Who would have thought this mineral could have such an impact on your health. heartpharmacy.com
Should you skip breakfast while dieting?
n ingrown toe nail is a condition that occurs when a edge or corner of the nail digs into the surrounding skin. This can create mild to severe discomfort and sometimes lead to infection. Occasionally, this is self-inflicted by cutting the nail poorly. This type of ingrown nail can often fix itself. Professional nail care can resolve these conditions quickly and effectively. Using the right tools and lots of experience can make these difficult tasks easier. Most ingrown nail conditions are the result of a misshapen toe nail. Often the misshape is from trauma or genetics. These nail problems are usually chronic and get progressively worse with time. Many of Dr. Kent Butler’s patients will visit his office regularly to have their ingrown nails cut and maintained comfortably. If the ingrown nail is not able to be cut comfortably and is frequently or constantly sore, then nail surgery might be the solution. This procedure is done in the office and takes approximately 30 to 40 minutes. The patient’s toe is put to sleep with local anesthetic. Then one, or both sides of the nail is removed. A chemical is applied to kill the root cells that grow the nail. The removed section of nail should not grow back. This procedure can resolve the ingrown toe nail condition permanently.
The above nail matricectomy procedure does have some risks involved. The main complications that can arise include: failure to kill all the root cells (some nail regrowth occurs); infection (antibiotics required); delayed healing (the chemical burn takes three to six weeks to resolve instead of the average three weeks). These procedures can not be performed on patients with other health issues that result in poor circulation to the feet. Dr. Kent Butler, D.P.M., graduated with honours from the California College of Podiatric Medicine. He then completed a one-year surgical residency followed by a one-year bio mechanics fellowship at the Pacific Coast Hospital in San Francisco. Specializing in biomechanics helps him accurately assess a patient’s foot and leg function during the gait examination. As a student he worked four years making prescription orthotics for podiatrists. Here he learned various fabrication techniques and modification skills to facilitate orthotic function. Dr. Butler is the only podiatrist who personally handcrafts every step of each custom orthotic for his patients. Dr. Kent Butler is located at the Royal Oak Shopping Centre, #2074480 West Saanich Rd. Phone: 250704-1178.
Stop bunion growth and 0011742069 joint pain.
DR• Bunions KENT BUTLER PODI• Callouses • Ingrown Nails ATRY • Heel pain • Sore feet 12- pack Special Buy • Arthritis • Orthotics 4 x 56 Dr. Kent Butler D CMYK, , Foot Specialist F I handcraft each orthotic just for you! SKIPPING A MEAL LIKE BREAKFAST COULD ACTUALLY HAVE AN ADVERSE EFFECT ON WEIGHT-LOSS EFFORTS.
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he secret to losing weight involves a careful balance. The number of calories that go into a person should be exceeded by the energy expended by exercise and the normal biological functions of the body. This often involves controlling caloric intake, which can be simple when people cut back on portion sizes. Some people believe they can lose weight by limiting what they eat and even skipping certain meals altogether. But skipping a meal like breakfast could actually have an adverse effect on weight-loss efforts. People who lose weight and keep it off are generally those who eat a large, healthy breakfast. In a 2017 study about meal frequency and changes in body mass index published in The Journal of Nutrition, researchers found that those who made breakfast the largest meal of the day were more likely to have a lower body mass index (BMI) than those who ate a large lunch or dinner. A portion-controlled breakfast full of lean protein and whole grains can help people to feel fuller longer. Breakfast can curb hunger pangs before lunch, reducing the likelihood that people will reach for unhealthy vending machine fare to tide them over until their midday meal. Nutrition experts at Runtastic, a resource for avid runners, find that eating breakfast stimulates the body’s natural thermogenic process, which is the use of energy to store food in the stomach, transport it through the digestive system and burn energy.
Furthermore, studies have shown that eating a meal in the morning boosts metabolism more than eating the same meal in the evening. That’s because in the morning, the meal is jump-starting the body’s metabolic process for the day. Eating breakfast also can have a positive impact on blood sugar concentration and may reduce postprandial hyperglycemia (higher blood sugar levels after eating) in people who have diabetes. The Academy of Nutrition and Dietetics recommends people divide their total daily food intake into four or five meals, including breakfast, over the course of the day. This provides constant fuel and will help avoid hunger pangs and blood sugar drops that may lead to impulse eating. When choosing breakfast foods, certain options are smarter than others. Look for lean protein, vegetables, whole grains, and low-fat dairy products. High-fibre foods like oatmeal can quell hunger pangs quickly and stabilize blood sugar after a meal. Protein also is filling. A 2005 study of overweight women published in the Journal of the American College of Nutrition showed that eating eggs for breakfast instead of a bagel significantly increased feelings of fullness and reduced food intake later in the day. Increasing fibre intake from fruits also can create feelings of fullness and promote weight loss. Breakfast is an important meal that shouldn’t be skipped, even by people aiming to lose weight. —MC
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