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Spring Swing
By: Tony Ho-Tong, BKin, RMT
There is nothing like the coming of spring and the opening of golf season. When the weather warms up and the snow melts, most golfers just cannot wait to whack a few balls around. So let us begin with a few points to keep in mind.
1) Do not over do it
-especially on the first few outings, your body will need to re-adjust to the motion of the golf swing. Those same muscles will thank you later on. So try not to sign up for 36 holes on your first trip out. Also that extra, extra large bucket of balls for the driving range should not be for just yourself.
2) Warm up and stretch
-just a few minutes spent before that first whack will contribute to the enjoyment of the day. Since most of the game requires quick, explosive rotation, giving the muscles a chance to get used to the motion is ideal. This is true especially when the weather is on the cool side. So a few slow and full swings, as well as some rotational stretches should do it.
3) Equipment and clothing
-during the early part of the season, the weather will fluctuate greatly throughout the day. It is recommended to layer light weight clothing, so it can be removed or added accordingly. Looser shirts and jackets will allow greater movement during your swing.
-for those of you that still enjoy hauling your golf bag around, I would suggest a double-style shoulder strap. This point should be obvious, as it will lessen the strain placed on any particular shoulder.
-golf shoes and spikes are important for traction and stability for that big, powerful swing of yours. Spring weather usually has more moisture on the ground, so waterproof (or water resistant) shoes will keep your feet dryer. Check your spikes and replace any worn down ones.
4) Hydration
-what is a round of golf without keeping an eye out for the snack cart? If your first instinct is to purchase a tasty alcoholic beverage, then your second instinct should be to accompany that with water or juice. So make sure you do not become dehydrated and sluggish. This will also help with muscle recovery.
5) Finishing the round
-now this part will take some effort. After draining your last beautiful shot, DO NOT pack up your gear and head straight into the clubhouse!! Since the golf swing is a one side dominant movement, there will be an imbalance between the two sides of your body. When you are done your round, or a bucket of balls, take a few swings the other direction. Make sure they are full and slower swings.
Now these considerations may not take ten strokes of your score, but they will contribute to the enjoyment of the activity. If it does lower your score, congratulations and let me know about it. Happy hacking!!!
Massage treatments a day, or a few days before or after golf activity can be helpful for injury prevention and stiff, sore muscles. To book an appointment with Tony, or other qualified and registered massage therapists, please call The Pacific Wellness Institute at 416-929-6958.
Science of Breath: What is the ideal respiration rate? Tim H. Tanaka, Ph.D., D.Ac., RMT, RNCP, BCIAC
Director Breathing is a basic living activity that everyone performs every single moment without paying any attention to the act. Besides the simple exchange of air, breathing plays another critical role. Breathing can become a powerful tool to balance and optimize our nervous system and hormonal activity, thus creating a positive impact on our entire physiological system.
Breathing techniques have been a key element of many natural therapeutic modalities or wellness exercises, although exact breathing methods (e.g., using mouth/nose, abdominal/chest breathing, inhale/exhale/hold time, posture, etc.) have been taught and practiced mainly based on tradition and empirical belief. Even widely promoted abdominal breathing, surprisingly does not carry sufficient research evidence of benefit over the more common thoracic (chest) breathing. Although there is not much doubt that many forms of breathing techniques have been benefiting people’s health in a variety of ways, different teachings in breathing methods are confusing for many people. Exciting news is that recent studies have clarified at least one important issue regarding breathing: rate of breathing.
Powerful optimization of the autonomic nervous system occurs only when breathing at a specific rate
The heart does not beat constantly like a metronome. In fact, a healthy heart changes its beating speed in quite a dynamic fashion. This normal healthy fluctuation of heart rhythm is called heart rate variability (HRV). HRV is often decreased among individuals with poor health status and high stress. It also tends to decrease with age. A part of HRV specifically associated with respiration is called respiratory sinus arrhythmia (RSA). A figure displayed here demonstrates how significantly our moment to moment heart beat is affected by the way we breathe:
Top Graph: Controlled respiration at 12 breaths per minute
Middle Graph: Controlled respiration at 6 breaths per minute
Bottom Graph: Controlled respiration at 3 breaths per minute
When the respiration rate is 12 breaths per minute, the heart rate is rather consistent with small variability. RSA is greatest at the respiration rate of 6 breaths per minute (middle graph). Heart rate slows down during exhalation phase due to the activation of the parasympathetic nervous system (PNS). Heart rate increases during the inhalation phase due to PNS inhibition. The PNS controls virtually all of the internal organs and closely interacts with hormone and immune activities. Thus, our internal organic functions are generally more enhanced during exhalation and inhibited during inhalation phase. This demonstrates an important physiological rationale behind the traditional teaching of Eastern healing exercises such as yoga, Tai Chi or Qi Gong, all of which strongly emphasize the importance of long exhalation.
So, should people practice breathing as slow as possible?
Taking a deep breath and slowing down respiration augments HRV. However, the highest and most desirable HRV pattern cannot be observed among most individuals during extremely slow breathing rate, (i.e.: breathing at a rate of less than 4-5 breaths per minute).
For most individuals, by breathing at a rateof approximately 6 breaths per minute, themaximum HRV and most coherent HRV would be induced. As seen in the middle graph, besides a large HRV when breathing at 6 breaths per minute, there is an almost perfect synchronization between heart and respiration rhythm which is near 0 degrees in phase relationship between heart rate and respiration (180 degrees inverse relationship with beat-beat blood pressure rhythm). In this rhythm, our important physiological reflexes (i.e., baroreflex) are enhanced and powerful optimization of our entire physiological system occurs. Some scientists call the HRV in this state of rhythm, resonant frequency or coherent rhythm.
The resonance could not be observed when respiration was faster (12 BPM) or slower (3 BPM) as shown in the top and the bottom graphs. The exact resonant frequency rhythm varies between individuals and can be determined by performing a series of more precise tests using our HRV and respiration dual monitoring system. However, a very similar trend to the displayed example can be observed in most individuals.
It is important to note the difference between much of the relaxation type breathing (e.g., breathing exercises during mediation, yoga, or classic biofeedback training, etc.) and the breathing exercise using HRV index. While the former is generally aimed at decreasing the overall average heart rate, the latter is aimed at maximizing the HRV amplitude (increasing the range of heart rate changes). This, in turn, stimulates reflex mechanisms and proactively trains the modulation function of the autonomic nervous system.
Implementation of ancient wisdom in modern acupuncture practice
Many of our patients have pleasantly noticed that the Japanese acupuncture procedure at The Pacific Wellness Institute is distinctively gentle and mild, yet they often wonder, why is it so effective?
Physiological function fluctuates constantly due to respiration, and a variety of other internal and external influences. During acupuncture treatment at The Pacific Wellness Institute, we carefully consider not only the acupuncture procedure itself (e.g., point location, depth, and amount of stimulation, etc.) but also a patient’s normal moment to moment physiological variations in an attempt to create further resonance with the physiological response induced by acupuncture. Because the response of acupuncture is amplified due to this synchronized action, the actual acupuncture stimulation itself does not have to be vigorous or painful to achieve the desired result in most cases. The procedure is a result of our ongoing efforts to develop highly effective therapy while providing the most comfortable treatment experience for our patients.
Applied cardio-respiratory physiology research and acupuncture has been successfully integrated into treatments at The Pacific Wellness Institute. The concept may sound like a non-traditional, modern, scientific-based acupuncture approach, however the importance of respiratory phases during acupuncture needling has been documented centuries ago in
Yellow Emperor’s Classic of Medicine (an ancient Chinese medical text, believed to be written over 2000 years ago).
Further reading on this topic and lists of supportive scientific literature can be found on our website at www.pacificwellness.ca by clicking the Research tab. | Repetitive deep breathing may induce hyperventilation or other unfavorable conditions for some individuals. Please consult your health care provider before incorporating breathing exercise or any other lifestyle changes. |
Dr. Tanaka Has Co-Authored
a Textbook of Massage Therapy  Dr. Tanaka was responsible for the chapter discussing the benefits and mechanisms of different massage techniques. He reviewed the most up-to-date massage research evidence on the circulatory, muscular, immune, nervous and hormonal systems. The book has been published by Ishiyaku Publishers; one of the most reputable publishers in medicine and dentistry in Japan and it can be purchased on www.kinokuniya.co.jp/ or www.amazon.co.jp. He is currently writing a textbook of acupuncture in a similar context.
Anma, Massage, Shiatsu niyoru zenshin chousei, Ishiyaku Publishers Inc., 2006, Tokyo, Japan
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Is Low Energy Getting You Down? By EeVon Ling BSc, ND 
As the temperatures and daylight hours increase, so too does our desire to get up off the couch and do more, be outside, work around the yard and socialize.
But what if your body says otherwise? “I’m too tired.” “I have no energy.” Does this sound familiar?
What is energy? Energy is that “thing” that allows us to be productive, either physically, mentally, or emotionally.
How does the body produce energy?
Biochemically, our bodies derive energy from our food. The molecular bonds in our food store potential energy. Once we ingest food, all digestive activity is designed to break down those food substances into smaller and smaller components to the point where the cell can break those bonds, release the energy stored in those bonds, as well as use the resulting products from that reaction. Metabolism and oxidation are the chemical processes that influence the energy output of the body. If the body is an engine, then food is the battery and the digestive and metabolic processes make up the circuitry that allows the engine to get energy from that battery.
But food doesn’t only provide calories, it also provides the building blocks to produce hormones and neurotransmitters, and influence genetic expression. These biological factors can be influenced not only by diet, but also by lifestyle and age.
Here is a quick summary of how each organ system contributes to your energy production:
- Digestive system: breaks down and absorbs food, as well as, eliminates toxins and controls the immune system
- Circulatory system: delivers oxygen and nutrients to cells and carries away cellular wastes
- Respiratory system: exchanges carbon dioxide for oxygen
- Immune system: resists illness and controls inflammatory responses
- Nervous system: produces neurotransmitters that influence mood, appetite, sleep, body movements and physical and mental responses
Thyroid, adrenal and reproductive organs: influence all other organ systems and regulate temperature and metabolism and general well-being- Liver: neutralizes toxins and medications, processes hormones and helps control blood sugar
- Bones, joint and muscular systems: enable us to perform work (and play)
So you see, the entire body is involved in producing and expressing energy.
When one or more systems are not functioning properly, low energy can be the first sign that we notice. Individuals will experience low energy in different ways, such as:
- Inability to perform everyday tasks or do exercise and activities
- Low mood and loss of interest
- Poor immunity such as frequent illness and allergies
- Stress
- Poor sleep
- Poor digestion
- Sensitivity to external influences
- Chronic pain or discomfort
- A general feeling of being unwell
- Not feeling like “I used to”
The causes of low energy are as diverse as its symptoms:
- Poor diet, digestion and nutrient deficiencies
- Chronic illness, inflammation and degeneration
- Hormonal imbalance
- Poor elimination (liver, bowel movements)
- Breathing problems
- Mood disorders such as anxiety and depression
- Poor personal coping skills: low self-esteem, worry, pessimistic outlook
- Personal experiences: death, divorce, financial problem, illness in family, trauma
- Sleep problems
Although low energy is a common symptom, it can indicate a more serious medical condition such as: heart disease, respiratory illness, auto-immune conditions, cancer, diabetes, inflammatory digestive problems (Ulcerative colitis, Crohn’s disease), kidney disease and infections.
If your low energy has come on suddenly with other new symptoms involving changes in digestion and appetite, unexplained change in weight, pain, fever, mental or mood changes, breathing or any other unusual symptoms, it is important to see your medical doctor to rule out any serious medical condition.
How can naturopathic medicine improve my energy?A naturopathic doctor will try to understand and treat the root cause of your low energy. By taking a thorough health history, analyzing your diet and lifestyle, and performing a physical exam and other appropriate tests, she can see which organ systems are imbalanced. She will also make diet, supplement and lifestyle recommendations on how to improve your overall health and, of course, improve your energy.
Seasonal Recipe Nutritional Numbers: The Benefits of Flaxseed Oil
Meera Dossa B.Sc. ND (Cand) 3. This number is becoming increasingly popular in common households. Of course, here it is being used in reference to the omega fatty acids. Flaxseed oil, also known as linseed oil, is one of these fatty acids, and falls into the Omega-3 family of essential fatty acids. Before taking a brief look at the multiple health benefits that this oil provides, it is important to have an understanding of essential fatty acids and why they are so beneficial.
Essential fatty acids are exactly as their name indicates: essential. Our bodies need these in order to function optimally as they cannot synthesize them on their own. The Omega-3 family is comprised of alpha-linoleic acid, stearidonic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Flaxseed oil, along with cold-water fish, is a source of these fatty acids. Daily intake of these fatty acids leads to the formation of hormones called prostaglandins, which act to decrease inflammation.
This being said, there are also prostaglandins that work in the opposite manner. That is, they can increase inflammation. Arachidonic acid is a component found in various foods that can be a precursor to these “bad” prostaglandins. Sources of these damaging prostaglandins are red meat and high fat dairy products.
It should now become apparent that consuming foods that will favour the prostaglandin scale to tip more favourably towards the “good” prostaglandins, is beneficial to overall health.
Flaxseed oil is one of these dietary sources. It can be easily obtained at most health stores and added to meals to both meet the daily requirements of essential fatty acids, and also to enhance the flavour of your meal!
It also provides a number of health benefits such as: lowering blood cholesterol, decreasing inflammation (i.e.: in inflammatory diseases such as rheumatoid arthritis, Ulcerative Colitis, Crohn’s disease and lupus), treating various skin conditions (i.e.: acne, eczema and psoriasis), regulating female hormonal disorders (i.e.: menopausal symptoms and menstrual cramps), and finally conditions that are related to male hormonal disorders.
As this lengthy list indicates, flaxseed oil is an effective dietary addition that can benefit a variety of common health concerns. If you haven’t tried it before, be adventurous and give it a go! You may be pleasantly surprised!
Bean Salad with Ground Flax Seed and Mustard Dressing
Adapted from an Afsoun Khalili recipe
Ingredients for salad:
- 1 can (or freshly cooked) black beans
- 1 can (or freshly cooked) chick peas, lentil or pinto beans
- 1 can (or freshly cooked) mung beans
- 2 stalks celery
- 1 bunch parsley or cilantro (washed and diced)
Method:
- Mix all of the listed ingredients and add the dressing
- Leave this to sit for a good half hour to one hour prior to serving
Ingredients for dressing:
- ½ cup olive oil
- ¼ cup flaxseed oil
- 1 freshly squeezed whole lemon
- 2 tbsp. Wellesley’s apple butter
- ¼ cup fresh cilantro or parsley*
- ½ tsp. sea salt
- 1 tsp. Dijon mustard
- ¼ tsp. freshly ground black pepper
- 1-2 tbsp. ground flax seeds**
Method:
- Mix the listed ingredients well
* The fresh cilantro or parsley is best added when you are ready to serve the salad
**The ground flax seeds should be added only when you are ready to serve and eat the salad as they can make the dressing become clumpy
-For a creamier dressing, try adding ¼ cup of plain yogurt with active culture
PUBLISHER The Pacific Wellness Institute, Tim Tanaka, Ph. D., Director
NEWSLETTER EDITOR Meera Dossa B.Sc. ND (Cand)
CONTRIBUTORS FOR THIS ISSUE EeVon Ling, BSc, ND, Tony Ho-Tong BKin, RMT
GRAPHIC DESIGNER Yayoi Mizuno
THE PACIFIC WELLNESS INSTITUTE 80 Bloor Street West, Suite 1100, Toronto, Ontario M5S 2V1
T.416 929 6958
F.416 929 6365
www.pacificwellness.ca 
