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Happy New Year!

The clock has struck 12 and we’ve rung in the New Year! We, at The Pacific Wellness Institute would like to take this opportunity to extend our warmest wishes to you and your loved ones for a healthy and happy New Year!

Success Story: A Dream Comes True!

Samita, a 34 year old teacher, delivered a healthy set of twin girls, Kaiya and Kenya-Sierra, in October of last year. Below, is a note sent to Dr. Tanaka from Samita. Thank you Samita for letting us share your photo and note. All of us at The Pacific Wellness Institute wish your new family all the best for a happy and healthy future.

Dear Dr. Tanaka,

Here is a very belated thank you and a picture of our twin girls. I have meant to stay in touch but I find myself so busy all the time! I am now working part-time. We are blessed, they are healthy and happy. They were born at 30 weeks, 4 days, with no complications. Kaiya has had an acid reflux problem and is 4 lbs smaller than Kenya-Sierra, but otherwise is doing well. They turned 1 on October 4th. I would like to bring them in sometime. Thank you so much for your kindness and help. I couldn’t have achieved this dream without your help. Thank you.

Always,
Samita Lall

Back Injury Prevention: Well and Lesser Known Reasons Why You Should Bend Your Knees
Tim H. Tanaka, Ph.D., D.Ac., RMT, RNCP, BCIAC
Director

Every winter as the temperature cools down, we see more patients with acute low back injuries.

It is common knowledge that you should bend your knees when lifting heavy objects. The reason behind this recommendation offered by health care professionals, is that by bending your knees, most of the heavy load is shifted to the hips and thighs, instead of directly to the low back. While this biomechanical explanation is valid, it does not fully explain the following facts commonly observed in everyday clinical practice:

• Stronger back muscles should provide more support against the load. However, acute back injuries during normal daily activities are extremely common even among physically fit individuals.
• Severe back injuries do not only occur when lifting a very heavy object. More often than not, injuries occur when picking up a light object.

EMG Study Reveals Unique Behavior of Our Back Muscle

The graph on the following page shows low back electromyographic (EMG) activity of a member of our staff who performed the action of bending his trunk forward and returning to the upright position with his knees straight. Muscles emanate an electrical signal upon contraction, which can be recorded using an EMG device. Observation of EMG activity reveals the fine coordination of muscles during action. Notice that lumbar muscle activity not only diminished during the middle of the forward bending movement, but also remained inactive during the initial stage of returning to upright position. Why is this important? When we bend forward with our knees straight and return to upright position, most of the load goes to our low back area. Unfortunately, when our back requires the most help to guard against increased load, lumbar muscles are in inactive resting mode. This behavior of muscle does not easily make sense. It can be parallel to the example of a normally hard working employee (the lumbar erector spinae muscles), who suddenly takes a nap at the most critical moment. This strange phenomenon is observed in most individuals without back problems, regardless of their fitness level. When the muscles are electrically silent without contraction, they are unable to perform their intended role: moving the joints and providing structural support. Just as strong and massive guard dogs do not serve their purpose if they are asleep, the level of our muscle strength does not matter. The spine, disks, and ligaments are exposed to direct force without much needed support. This unique characteristic of the back muscles may be one of the reasons why some physically fit individuals develop acute back injuries quite easily without an obvious trigger of onset.

This sudden silence of muscle activity, a phenomenon known as 'flexion-relaxation' was first reported in the medical journal Lancet by British researchers in 1951. Although the phenomenon has been studied by many other researchers since then, this strange but important behavior of lumbar muscles is not widely known, even among back care practitioners today.

Sometimes we do not bother to bend our knees when picking up an object that does not appear to be heavy. This tendency may be truer among physically fit individuals, possibly due to their confidence in their own strength. It is important to note that muscle strength, in addition to endurance, flexibility, and coordination, is very important for injury prevention during many types of movements and activities. My point in this issue however, is that when picking up any object, it is certainly wise to bend your knees, regardless of the size or weight of the object, and your physical strength. As explained, lumbar muscles are electrically silent and unable to contract during the initial return motion from bending forward. It is at this point that the low back spine, disks and ligaments are in their most vulnerable states and the risk of injury is at its greatest.

For more information regarding the scientific explanation behind flexion-relaxation phenomenon and influence of acupuncture on EMG activity, please visit www.pacificwellness.ca, and click the research tab.

Low back EMG activity is recorded during trunk forward flexion and return to upright movement. The larger amplitude of signal waves in the graph indicates muscles are being contracted for movement and/or to provide structural support. The flat line or minimum amplitude of wave form fluctuation indicates muscles are less active, lower contraction or relaxed state.

A subject is standing in upright position (a). As the subject initiates trunk flexion, myoelectrical signal appears as a result of contraction of lumbar paraspinal muscles (b). However, the electrical signal spontaneously diminishes at approximately 45 degree flexion (flexion-relaxation). Trunk flexion at the maximum (c). Electrical signal remains silent during the initial phase of extension (d). Returned to upright position (e).

Injury Prevention for the Winter Season
By Jeannie Doig BSc (Hons), ND (Cand.)

It is that time of year again…time to get out the winter training jackets, tights, long sleeved shirts, and hats and mittens! Running and walking during the winter season can be very enjoyable and healthy, but extra caution should be taken to prevent injury:

1. Take it slow! Cold weather, alone, without added exercise, puts extra stress on your heart. If you have high blood pressure or have had a history of heart attack or stroke, do not push yourself in the cold weather. If you are a serious athlete, do not expect to run as fast outside as you do in the summer season.
2. Take caution when running along icy roads. It is very easy to get a sprained ankle! Watch for the ground in front of you and avoid running or walking on icy areas. Run only along areas where the snow has been plowed because it is extremely easy to cause a muscle strain or joint sprain if you are running through mounds of snow.
3. Wear sunglasses! The glare from the snow in your eyes can be extremely damaging. However, it is good to expose your skin to sunlight in the winter months to prevent Vitamin D deficiency and SAD (seasonal affective disorder).
4. Protect your skin with wind block and cover up your ears and face to prevent frostbite.
5. Warm-up and cool-down. It takes 15 minutes of constant exercise to increase your body temperature to the desired level for exercise. A cool-down following training will assist the gradual return of the body temperature to normal and the elimination of waste products.
6. Stretch. It is important to stretch all your muscles. Light stretching and dynamic exercises should be done before the workout to help warm your body up. After the workout, you should stretch again very thoroughly.
7. Wear appropriate footwear. Find out whether you are a pronator (flat-footed) from a professional running shoe store, like the Running Room or New Balance. You need shoes that will keep your feet in the proper position with plenty of cushioning. This will prevent ankle turn-over and subsequent injury.
8. Drink plenty of water after exercise. When it is cold outside, you often don’t realize how much you sweat. So, drink, whether you are thirsty or not, to prevent dehydration.

I hope you have a happy and safe winter training season!

Keep Your Resolutions! With each New Year comes the promise to oneself to make changes in one’s life. The most common New Year’s resolutions are to quit smoking and lose weight. Fortunately, we can help you keep your promise to follow through on your resolutions this year as we offer an excellent program involving acupuncture and nutrition to help you achieve your goals. Our weight loss program consists of a comprehensive body composition analysis using our research grade body analysis system which generates an accurate muscle mass, fat and fluid assessment. For more information on this program, please contact Claudia by phone at 416-929-6958 or by e-mail at reception@pacificwellness.ca

A Toxic World, Our Toxic Bodies
By EeVon Ling BSc, ND

“Human health is a reflection of planetary health.” How easy it is to forget this truth while living in an urban environment. Smog, contaminated water, factory farming and modern agriculture all seem more “natural” to us than breathable air, drinkable tap water, free-range chickens and organic farming. However, if human health is truly a reflection of planetary health, then toxins in the environment are in the human body.

A recent report titled “Toxic Nation: A Report on Pollution in Canadians”* is the result of a study conducted by the Environmental Defense. In this study the blood and urine of Canadians, ages to 23 to 75 years, from different walks of life and different parts of the country, were collected and tested for 88 chemicals. The results showed that “no matter where people live, how old they are or what they do for a living, [Canadians] are contaminated with measurable levels of chemicals that are known to cause cancer and respiratory problems, disrupt hormones, and affect reproduction and neurological development.”

What chemicals did they test for? And where can you find them?

The main sources of chemicals are from industry, manufacturing and agriculture. Then they are passed into humans through the environment, food, consumer goods and building materials.

The chemical groups included in the study are:

Polybrominated Diphenyl Ethers (PBDE’s): A commonly used flame retardant.Found in: furniture (upholstery), carpets, mattresses, curtains, some clothing and electronics (TV, computers etc)

Perfluorinated Chemicals: Used for their resistance to environmental breakdown.Found in: Stain repellent clothing, fabric and carpets, food packaging (particularly microwavable bags and fast food packaging), GORE-TEX and Teflon products.

Volatile and Semi-volatile Organic Compounds (VOCs): Used in many products and gives that chemical smell found in new products.
Found in: paints, varnishes, solvents, gasoline, adhesives, responsible for that “new car smell”, nail polish, cleaners, air fresheners, artificial scents, toner cartridges.

Polychlorinated Biphenyls (PCBs): Banned since 1977, yet continues to be released into the environment from other countries and PCB containing equipment being used in Canadian industry.

Organochlorine Pesticides: Used in agriculture. DDT is the most notorious organochlorine pesticide. Although banned in Canada, it is still being used in other countries. Canada still uses many other types of organochlorine pesticides.
Found in: Fruits and vegetables.

Organophosphate Insectide Metabolites: These are the breakdown products of insecticides.
Found: Products used on lawns, in agriculture, mosquito and pest control. Also found on imported produce.

Heavy Metals: Includes lead, mercury, arsenic and cadmium. Used in many different types of industries and products.
Found in: Pressure treated lumber, playground equipment, fences, construction materials, paints, factory emissions, coal-fired factories, batteries, fluorescent light bulbs, cigarette smoke, vaccinations, meat (beef, pork, chicken, fish), fruit and vegetables (used in animal feed and medication, exist in contaminated soils and waters.)

Most of the chemicals tested are persistent, meaning they continue to exist in the environment long after they are released (PCBs, although banned in 1977, were found in all the subjects tested, including those born in the 80’s). Most chemicals are biocumulative and are stored in body fat, including the nervous system and endocrine organs. Also keep in mind that this study did not involve an exhaustive list of toxic chemicals. Unfortunately, many other different toxic chemicals exist that could not be tested for.

Toxins are everywhere! What can I do to keep myself healthy?

Although toxic chemicals seem to be ubiquitous, there are measures you can take to protect your health:
Reduce your exposure. Eat locally grown organic food, reduce the amount of chemicals used at home and in the workplace.
Eat a healthy diet. Our bodies become more vulnerable to toxins if we have nutrient deficiencies or we eat a lot of highly processed foods.
Encourage the elimination of toxins through your bowels, kidneys and sweat.
Become an educated and pro-active consumer. I’ve suggested the following resources to help you increase your awareness and help you make informed choices as a consumer:

• Silent Spring by Rachel Carson
• Staying Healthy with Nutrition by Elson Haas MD
• www.toxicnation.ca

What is the role of my naturopathic doctor?Naturopathic doctors recognize the interplay between human health and the environment. As part of your comprehensive assessment, the naturopathic doctor can help you determine your toxin sources, how they are affecting your health and encourage your ability to eliminate them from your body. Hair analysis is a test that can help detect the presence of heavy metals and mineral imbalances. Toxin free alternatives and ways to detoxify can be part of your overall treatment plan.

Seasonal Recipe
Beet Root : The Underground Wonder
Meera Dossa B.Sc. ND (Cand)

The beet is a root vegetable that, for its myriad of health promoting benefits, would better be referred to as an UNDERGROUND WONDER! This versatile, ruby coloured vegetable, is extremely high in antioxidants and contains beneficial compounds (betaines, betalaines, betacyanins, betanins) which have proven cardio protective effects. Beets are also a source of pectin, a soluble fiber. This fiber works to bind toxins, heavy metals, and excess hormones, which have been deposited into the gut from the body's detoxifying organ, the liver. Add to that the fact that they are also a source of folate, glutamine and iron, and it quickly becomes evident why the beet root can be referred to as the UNDERGROUND WONDER.

Glutamine is a key nutrient with respect to intestinal health. It is the primary fuel source for enterocytes, helping to build a healthy gut. As there is a positive correlation between a healthy gut and efficient immune function, it is clear that glutamine is an essential dietary component to the health of one of the body's other detoxifying organs, the gut.

Beets, as a source of fiber, can be an aid in that they are known to increase transit time. This translates to a shorter stay for toxins in the colon and thus decreased reabsorption of detrimental toxins back into the bloodstream. The equation becomes quite simple. Decreased reabsorption = decreased chance of cancer forming toxins, which can cause havoc on the body. Yet another reason to ingest beets! Should that not be enough to convince one of the benefits of ingesting beets, perhaps I could tempt you with the cholesterol lowering effects of beets. They have been shown to reduce the 'bad' LDL cholesterol and total serum cholesterol.

Beets can be used in a variety of ways ineveryday dishes. The following is anauthentic recipe from the Krakow region in South Eastern Poland provided by Pacific Wellness Institute massage therapist, Joanna Rogowska. Feel free to experiment with this recipe or create your own rendition of this UNDERGROUND WONDER!

Barszcz Czerwony (Beet Soup)
By: Joanna Rogowska, RMT

Ingredients:

• 5-6 medium beets
• Ľ garlic head
• 1lb mushrooms
• 1lb raw ham
• freshly squeezed lemon juice (just for taste)
• salt and pepper (just for taste)

Method:

Stage 1. Pickling the beets 7 days before consumption
Poor 2.5L of water into a cooking pot and bring to a boil. Remove the pot with water from the heat and let it cool until it becomes tepid warm. Peel the beets and cut into quarters. Place the beet cubes in a jar (or jars if you can’t find a jar large enough).
Peel the garlic and add the cloves to the beets and water. Close the jar(s) and place them in the warmest place in your home (for example: close to a radiator, stove, etc.). Store the jar(s) safely for 7 days.

Stage 2. Broth preparation
Place the mushrooms and the ham in a pot filled with 1L of water and bring to a boil. Simmer covered for 60min. Drain the water into a separate pot.

Stage 3. Final preparation
Open the jar(s) and drain the red beet juice out into the broth. Add salt, pepper and squeezed lemon juice according to your taste and liking. The lemon juice will protect the red beet soup from losing the red color when reheating the soup.

Serving options

• In a mug with a spring roll on the side
• On the plate as a soup with tortellini
• Sprinkle a dash of fresh dill or parsley on top of the soup.

Give the Gift of Touch This Valentine’s Day, show your loved one just how much you care by giving them the gift of touch. We offer gift certificates for services such as therapeutic massage, reflexology and shiatsu. To find out more about this great gift idea, drop by or give us a call at 416-929-6958.

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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, Jeannie Doig BSc (Hons), ND (Cand.) Joanna Rogowska, 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