7 Tips for a Better Sleep

How many hours of sleep did you get last night? And the night before?

If you answered less than 7 hours, then its time we had a little chat! Getting good quality shut-eye is one of the most important of The Four Pillars. We can’t live without it and we spend nearly a third of our entire lives sleeping - yet very few of us pay attention to the phenomenon of sleep.

Sleep is a vital component of a flourishing lifestyle. Sleep deprivation, like starvation, can have damaging consequences to our health and wellbeing. Learning to prioritize sleep in your life, creating healthy sleeping patterns, and effectively manage sleep-related disorders can have a powerful effect on your overall wellbeing as well as the environment within which you live and work.

Take a look at these 7 Tips and try to make a positive change in your sleep hygiene. You will truly reap the benefits.

1. Don’t eat or drink too late

Bedtime snacking can lead to disrupted sleep, so it’s best not to eat or drink too late. Avoid stimulants like caffeine and nicotine within 8 hours of bedtime, and be wary of too many nightcaps – alcohol suppresses deep sleep and reduces time spent in REM. Try to reduce your liquid intake about 2-3 hours before you hit the sheets - this will reduce the urge to be woken up to run to the bathroom.

2. Exercise for at least 30 mins a day


Regular exercise has positive impact on sleep. In fact, research shows that time spent exercising decreases sleep complaints and reported insomnia. By exercising more, you may increase the amount of time you spend in deep sleep.  However, be careful of exercising too late at night; cardiovascular exercise can be too stimulating if you work out within 2 hours of bedtime, and it can cause more frequent arousals or sleep disruptions.

3. Stay consistent with your bedtime and wake time

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Many of us tend to stay up later or sleep in more on the weekends, but this habit can actually be disruptive rather than restorative. Going to sleep and waking up around the same time each day helps you maintain your circadian rhythm. People who go to bed and wake up around the same time each day report less insomnia and less morning sleepiness.

4. Keep your bedroom/home at around 18 degrees


Sleeping in a room that’s too warm or too cold will disrupt your rest. Your core body temperature peaks during mid-afternoon and dips towards the end of the day, as your body prepares for sleep. The change in temperature kickstarts melatonin production, the hormone responsible for regulating your sleep.  A small drop in room temperature reinforces this process by signalling to your body that it’s time for bed.

5. No screens 1 hour before bed


Blue light in particular (the kind of light given off by cell phones, TV, and tablets) downregulates the amount of melatonin produced by our bodies. Without this hormone telling us it’s time for sleep, our bodies stay awake and alert, making falling asleep really difficult. Instead of scrolling on your phone or watching television in bed, try reading or meditating.

6. Try a mind-dump


What is a mind dump? It’s a simple way to clear your mind and get everything out of your head, so that you can relax. If you find your mind starts racing with lists of to-dos while you’re laying in bed, you may find that taking pen to paper helps ease the stress on your mind.

7. Practice gratitude


A gratitude list is a wonderful, positive way to end the day. Instead of focusing on anything that went wrong, or something you’re worried about for tomorrow, focus your mind on the good things that happened. Write down a few things that you’re thankful for and fall asleep with a smile!

Series: Shoulder Injuries

Today, we’ll be starting a mini-series that covers shoulder injuries that are common in racquet sport athletes. Whether you’re a recreational squash player or a national level badminton player, these conditions can impede your on-court performance as well as your daily activities.

Over the next few weeks, we will be providing you with the knowledge for early detection of injuries and dysfunction, tools to prevent injury and/or optimize recovery, and guidance for seeking out the most appropriate healthcare professional if necessary.


We’ll begin by tackling the anatomy of the shoulder. I know. Bear with me.

The shoulder is made up of 3 bones: 1) The Humerus - the large bone in your upper arm, 2) The Clavicle - otherwise known as your collarbone, and 3) The Scapula - the shoulder blade. These 3 bones make up the 1) the glenohumeral joint (ball and socket) and 2) the acromioclavicular joint. They are suspended to the axial skeleton by the 3) sternoclavicular joint and synchronize with the 4) scapulothoracic joint to perform normal shoulder movements. Numerous ligaments (connective tissue which connects bone to bone) and muscles (contractile tissue) provide the shoulder complex with stability and the latter allows for movement to occur.

shoulder 3.png

By now, you may have heard of the notorious rotator cuff. If you are like us and geek out on the human body, you can name them off by heart. If not, what a great opportunity to learn more! This group of 4 muscles (supraspinatus, subscapularis, infraspinatus and teres minor) plays an integral role in dynamically stabilizing the humerus (ball) in the glenoid of the scapula (socket). On top of centering the “ball” in the “socket”, the supraspinatus abducts or helps to lift the arm upwards, the subscapularis internally rotates the humerus or turns it inwards, and the infraspinatus/teres minor externally rotates the humerus or turns it outwards.

If you have been struggling with a shoulder injury or want to learn more, give us a call.

William Trinh, Physiotherapist

Gilroy, A. M. et al (2008). Shoulder & Arm, Atlas of Anatomy (pp. 252-278). New York, New York: Thieme Medical Publishers Inc.

Diastasis Recti Abdominis

Diastasis Recti Abdominis (DRA) is not a term most people have heard of.  If you have, it is most likely because you currently are or have been pregnant. The truth is, you do not need to be a pregnant nor female in order to have it.  DRA is common in women and men, in fact, most of us are actually born with it.

What is it and who is at risk of getting it? 

To put it in simple terms, DRA is the stretching of connective tissue between the abdominal muscle called rectus abdominus, aka six pack.  Although the separation is in rectus abdominus, it is the weak transverse abdominus, aka the human corset, that is overstretched and weak which causes the rectus abdominus to separate.  


Many babies are born with DRA.  It is most visible when a baby tries to sit up and their belly widens and something protrudes through the middle.  As their bodies grow and the nervous system develops, DRA usually goes away.  In rare cases when it does not go away, these kids have a hard time doing a sit up and may need help strengthening the muscles.  Children and teenagers can develop DRA if they do activities that require a lot of sit-up motion or overarching of the low back, like dance and gymnastics.  As an adult, DRA is generally associated with pregnant or postpartum women.  As the uterus grows the abdomen is stretched out from the inside, and so are the abdominals, causing a separation in the linea alba.  Repeated day-to-day movements can make DRA worse if one is unaware of this condition. However, many people, both men and women, have DRA and do not even know about it. In addition to pregnancy, causes for DRA could be due to:

- Enlarged abdomen due to being overweight 

- Too many sit-ups/crunch type of motion

- Hyperextension of the low back

- Abdominal hernia or surgery

How does DRA affect the body? 

The abdominals are an integral part of our core strength.  If they are weakened, they can result in:

- Poor posture

- Chronic back pain

- Abdominal hernia

- Digestive problems

How is it diagnosed?  


The diagnosis is fairly simple: while lying down on your back with knees bent, feel the linea alba and then lift your head.  Depending on what you feel, width and depth of the separation will let you know the degree and quality of the connective tissue.  Other common indicators of DRA are bulging abdomen, tenting in the middle of your abdomen when you sit up, and an outie bellybutton.

Unfortunately, it is not common practice for medical, paramedical, or fitness professionals to assess DRA on everyone and most are not trained to do it.  

Who should be checked for DRA? 

The following populations are at higher risk of having a DRA:

- chronic back pain

- weak abdominals

- tight hip flexors

- outtie belly button

- hernia, especially umbilical

- hernia repair - the repair may not hold if the DRA is not addressed


- other abdominal surgery 

- pregnant and postpartum women

If any of the above apply to you, you should avoid sit up/crunch motion.  This means no more sit up, crunches, including sitting up to get out of bed.  Sit ups and crunches are not great functional exercises for your abdominals.

Can DRA heal?  

Yes! The good news in most cases, the diastasis can be closed with 3 exercises that strengthen your transverse abdominus, which approximate and heal the connective tissue.  Although the exercises are simple, their success depends on proper execution and frequency of they being done and if they are taught and supervised by an appropriate health care or exercises professional.

If you'd like more information, Katerina Shamliyan will be happy to answer any of your questions at katerina@one80health.com.

Katerina Shamliyan, BSc, MPT

Smartphone Tendonitis


In the span of two decades, personal hand held devices evolved from a luxury reserved primarily for entertainment purposes to an integral part of our daily existence. We look to our phones, tablets and laptops for everything from education, to work, to ordering your morning coffee and coordinating your commute. As more professions become computer based, and more of our leisure time begins to revolve around the keyboard or phone screen, we tend to take for granted the extra stress we are now placing on our bodies. 

Our Hands

Typing, mousing, swiping and even holding our devices constantly can create undo tension on the hands and arms. It always surprises me how much abuse the body can take before feeling any symptoms of overuse and tissue damage.

The Neck & Spine

Looking down to our handheld device or holding a tablet too low in your lap can place the small, interlocking bones at the top of the spine (the cervical vertebrae) and the neck muscles into an unnatural posture. This can strain muscles, nerves, tendons, ligaments, and spinal discs.



The first step is simply to become aware of your posture. If you spend a lot of time on a handheld phone or using a desktop computer, laptop, or tablet, pause occasionally to notice how your body is situated. Is your back curved? Shoulders hunched? Head bent downward? Chin jutting forward or head slumped toward one shoulder? Legs crossed, hiking one hip higher than the other?

Tips & Tricks for Corrective Ergonomics

If you use a laptop or desktop computer:

  • Choose a chair with good lumbar support, or place a pillow against the small of your back.

  • Position the top of your monitor just below eye level. That helps whether you use a desktop or a laptop

  • Sit up straight with your head level, not bent forward.

  • Keep your shoulders relaxed and your elbows close to your body.

  • Keep hands, wrists, forearms, and thighs parallel to the floor.

If you use a handheld phone:

  • As with any phone, avoid propping it between your head and shoulder.

  • Consider investing in a comfortable, hands-free headset. Depending on your needs, you can choose one equipped for Bluetooth or designed for use with cordless phones, landlines, or computers.

If you use an e-reader or tablet:

  • Buy a case that allows you to prop the device at a comfortable viewing angle, and rest it somewhere that doesn't require you to bend your neck much. Keep in mind that it's best to position the device with the top edge just below eye level. Some surfaces, such as a kitchen table, may be too low even with the case.

  • Take a break every 15 minutes. Even just changing what your hands are doing, shifting your weight, standing and walking around can go a long way.

Good ergonomics, regular posture checks, stretching, flexibility exercises and a good massage can help correct these problems. Soft tissue therapy, as used by a Massage Therapist, can alleviate and prevent small aches from becoming complete injuries and creating chronic pain.

Tuan Chau, RMT

Moving Well vs. Moving Weights

It’s that time of the year where we are 12 weeks out from the golf season! Are you ready to move better and play more golf this season?



As we transition through off-season and back into the game this year, there is definitely one important thing to do before you start…


Working out with weights has been popular among golfers recently and it definitely has benefits to producing higher club head speed and longer distances. However, do you know what’s more important than lifting weights? The ability to move well. It is always important to check how well your joints are moving, even throughout the season, to make sure you’re not compensating for your golf swing.

Today, we are going to talk about how moving better is the key to a better golf swing and how you can do a quick self assessment before you start!

With the golf swing being a very complex motion, it is difficult to create the speed and power without being able to control the body well. When you look at all the different factors to perform in your golf game, the body will always come first. Your body is your biggest asset in the game, so you need make sure you’re not using faulty movements that will create pain in the long run.

First, let’s look at the base: Your Hips.


A good foundation is required for good movement, just like a golf ball sitting on the tee. If your hips are not moving well, it is difficult to create any rotation on top of it efficiently nor will you be able to store any energy. In a golf swing, you require a minimum of 30 degrees of internal hip rotation and 45 degrees of external hip rotation to be able to rotate both hips.


Trunk rotation - Most rotation of your upper body should come from your Thoracic Spine. At minimum,  you should be able to rotate 45 degrees each side to avoid compensating the movement by additional rotation in your Lumbar Spine.

Hip Hinge Mechanics - Tight hip flexors and lower back para-spinals can affect how hinge at your hips and - lower cross syndrome

Trunk Rotation

Most rotation of your upper body should come from your Thoracic spine. At minimum,  you should be able to rotate 45 degrees each side to avoid compensating the movement by additional rotation in your lumbar spine.


Hip Hinge Mechanics

Tight hip flexors and lower back para-spinals can affect how your can hinge at your hips and create Lower Cross Syndrome.

Motor Control


Now that you have learned the correct movement, whats next? Let’s look at the control of the movements so that you are able to stabilize your body and move without compromising due to weakness in muscle control.


Here are a few tips you can try out to control your rotation:

Clam Shells


These will help you engage your glute muscles and control the rotation in your hips. Try to rotate out to external rotation then rotate your knee down to internally rotate the hips.

Half Kneeling Rotation


Rotate your torso past the knee on both sides to check if you are able to rotate without tilting your lower back while managing your balance.

Bird Dog & Gluteus Maximums Activation


This movement will help engage and stabilize your core while firing your Glute Maximus to go into hip extension, which is one of the most important muscles for your golf swing to generate power.

Once you go through the Self Assessment Screen and identify how you are moving, the next step is to get a program designed uniquely for you to address the weaknesses and restore the mobility before you start loading them with weights!

Michele Liew, MS, CAT(C), ATC

Athletic Therapist & Professional Swing Instructor

Running in the Winter


We are now into the thick of the winter season and when it comes to running outside, I am the first to say that training at this time the of year is tough on the body both mentally and physically. It’s dark, windy and icy, and your bed seems like a better place to be. If you are like me, I rely on running buddies for motivation and once I am out, I quite enjoy the accomplishment of conquering some hills in good company. It’s a time in my practice when I see an increase in frequency of injuries because of the variability in the conditions and training errors. With the right information, you too can make it more enjoyable, safe and stay injury free. 

  1. Attire

    Use light weight wicking fibres as the layer closest to your body. Smart wool is a great option and a wind proof shell or heavier jacket overtop depending on the temperature outside. Gor Tex or Windstopper material is great to block you from that biting windchill. Wear socks made of synthetic fibres that wick moisture away from your skin to help prevent blisters and athlete's foot. It’s smart to invest in a winter running shoe with treads to keep you from slipping. Make sure you remember to use body glide or even vaseline will suffice on your feet, face and any other exposed skin to prevent wind burn or frostbite. In the extreme temperatures, balaclava’s or facemarks are great to moisten and warm the air before it gets to your lungs. Toques are better than headbands as our head is responsible for 40% of heat loss. I always recommend having triple thickness of gloves - a light, medium and heavy glove. My favourite low tech option are the dollar store gloves that can be worn alone on warmer winter days but layered when it gets colder. The extremely cold days require mittens that will keep your fingers together, keeping them warmer. Lastly don’t forget sunscreen and moisturizer. Your face will thank you!

  2. Nutrition

    Most people don’t feel like they work as hard in the winter because they are running slower but this is often not the case. Not only will you be running on snow, which is uneven making your body work harder and expend more energy, but you are also sweating a lot because of the additional gear and layers you are wearing. It is still imperative that you replace your fluids and focus on post run nutrition needs. This includes adding in a snack with a mix of carbs and protein within 30 minutes of returning from your run.

  3. Injury Prevention

    Warming up slowly and gently before a run is even more important before doing speed work. This is especially true if you are struggling with a niggle of an injury. I often suggest a warmup inside for 10-15 minutes prior to heading out. A sore muscle or tendon does not like the cold! We also need to adjust gait patterns slightly in the winter. Our cadence, or step frequency, should increase slightly which will protect us when running on slippery ground. Also, be flexible in the winter with your training, don’t be afraid to move a workout indoors or change to a different day if the weather is such that its not safe to go outside. You will be using a lot of stabilizing muscles in the winter. This will improve your strength but also puts more stress on the body. Take your time and cut a run short if you are feeling the fatigue. Avoid running on ice at all costs, it’s not worth the risk. 

  4. Safety

    Be cautious when running in low-light conditions. Wear bright clothes and reflective gear. Remember, cars may see you but might not be able to stop as quickly in the winter due to slippery roads. Don’t take any chances and be extra careful at stop lights.

  5. Strength Training

    The winter is the perfect time to address those stubborn injuries that you have avoided doing anything about. It is also a great time to do some additional strength training in the gym on days where you prefer to be indoors where it is warmer. A little goes a long way. Once or twice a week of lower body exercises and core work is enough to get you to the summer season stronger as a more durable runner. If you are unsure about what or how, get advice from a professional. We are here to help!

If you have any questions about a current or past injury or training advice, I can be reached at drweber@one80health.com. Be safe and happy running! 

Dr. Jane Weber, BKin (Hons), DC

Chiropractor & Running Expert

5 Simple, Quick and Effective Exercises if You've Been Sitting too Long

With the cold weather finally here we are typically spending more time indoors, and often that means more time seated. Our bodies need movement to help with circulation, digestion, joint nutrition, and many more physiological processes that keep us healthy. The effects of overdoing it with seated time can be thought of as a loss of balance in particular regions of the body. Certain parts of our spine and large joints like the shoulders and knees are held fixed at seated angles, and as our postural muscles fatigue this leads to muscle tension in common patterns. If we don't "undo" the effects of sitting by moving these joints around and utilizing their full range of motion, it can lead to tight muscles, pain in soft tissues, and eventually low grade inflammation in the joints. Here are 5 great exercises that can be done at your desk or almost anywhere to undo the muscle tension from too much sitting. Let's take a look from head to toe:

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1. Stretch Your Levator Scapula

Your Levator Scapula is the muscle attaching from the inner top corner of your shoulder blade to the sides of your top four vertebrae (CI-C4). If we are sitting with our shoulders rounded forward and chin situated forward, this muscle tends to tighten which then affects our shoulder mobility and neck rotation. You may start to notice this as you have trouble checking a blind spot or an ache at the bottom of your neck on one side. 
To loosen this up, sit up straight and with one hand touch the back of your shoulder blade. With your other hand, gently pull your head down and away. Hold this for 30 seconds while breathing calmly and then repeat 3x on each side. 


2. Stretch Your Pecs


Find a door frame or a corner to stretch the pectoralis muscles and open up the chest. This allows the upper spine to more easily extend and maintain a more correct posture. Tightness in this area can cause poor circulation in the hands, additional strain on the neck, and can be a contributor to carpal tunnel symptoms. To stretch the pecs, place both hands on a door frame in front of you at shoulder height. Relax the neck and shoulders, engage the core and abdominal muscles, keep the chest up and lean forward until you feel a stretch across your chest. Hold for 30 seconds with diaphragmatic breathing and repeat 3x on each side. 


3. Five Minutes of Deep Breathing

A consequence of prolong sitting is the tension created around the thorax that can alter breathing rhythm by limiting rib movement and lung inspiration capacity. Chronic dysfunctional breathing can also disrupt hormone balances, worsen asthma, and be a contributor to inflammation. On the contrary, sitting comfortably with mindful attention to good posture can be combined with deep breathing using the diaphragm to increase oxygenation of the body. Our central nervous system also tracks the quality of our breathing and decides if we are in a stressful and dangerous situation, or a safe environment - allowing us to be in a physiological state of healing, rest and repair. To keep our bodies in a restful and healing state remember to give attention to breathing well everyday. It takes practice!

4. The Hips DO Lie


Most hips that we assess tend to have limited extension as a result of tight anterior hip muscles. The typical seated position where our hips and knees are bent to 90 degrees leads to tightness in the Iliopsoas muscles. Sometimes we feel this as tight hips, but often the symptoms from this problem are experienced as low back pain, knee pain, and even constipation. To take the pressure off your low back, hips and knees, just stand up from your desk and slide your chair back a few feet and get into the position shown below. Make sure to keep your front knee inline with your toe and not anterior to it. Also, your low back should not become arched as you sink into the stretch (to offset this, tighten your core muscles before leaning forward). Hold for 30 seconds and repeat 3x for each leg.

5. Walk Often


Try to sit no longer then 45 minutes without standing up and walking around for a few minutes. This will take strain off ligaments in the spine that can get irritated if stretched for long periods. Move your feet, march on the spot, reach for the ceiling, it doesn't really matter what you do so much as you get off your butt! Don't look at it as a disruption to your work if you are at the office, but instead a means of increasing efficiency as you will be feeling lighter, more mobile and can focus more energy on getting your work done. For bonus points bring some appropriate winter attire and go for a 20-30 minute walk outside to maximize the healthy benefits of some day time sunshine (adjust for extreme weather).

These 5 simple tips are quick and easy and will help keep balance in our bodies and keep you feeling great. The most useful changes we can make aren't always complicated new exercises at the gym, but simple habits to use throughout the day. All of the above exercises can be done multiple times per day, and the more we do them the better we feel.  Remember to move often and move well. 

Peter Petropanagos, MScPT, FCAMPT
Registered Physiotherapist

Try these 5 Smoothie Brain Superfoods!

Smoothies are all the rage and have become known for simplifying breakfast routines and post-workout nutrition. With the right ingredients, these meal replacements can also be the ultimate brain food. Here are our top 5 smoothie superfoods to kickstart your brain health:


Bee Pollen


With 22 amino acids, 25 minerals, 18 vitamins, 59 trace elements and 14 fatty acids, be pollen is considered one of nature’s complete superfoods. Due to the high dose of neuro-nutrients, your neurotransmitters will function optimally, helping you to stay focused, motivated and happy! Toss in a tablespoon into your next smoothie creation. *If you have a bee allergy, please avoid bee products as they can elicit a severe allergic reaction.




Medium-chain triglycerides (MCT) is great brain fuel! They are unique fatty acids that are easily converted into ketones, providing instant energy to the brain. As a bonus, MCT oil can help boost your metabolism and help you burn fate more effectively. Starr by adding ½ tsp to your smoothie. You can gradually increase to 1 or 2 tablespoon over time.


Green Tea


Besides the stimulating caffeine component, green tea also contains L-theanine, an amino acid shown to relax your mind without the drowsiness! The synergistic combination of caffeine and L-theanine provides a sustainable boost of energy without the jitters. Get your daily dose by adding 1 cup of chilled steeped green tea to your smoothie. Matcha green tea powder also works!


Raw Cacao


Raw cacao comes from cold-pressed unroasted cacao beans. This process leaves the enzymes and antioxidants intact. The unique flavanols in raw cacao have the ability to improve blood flow to the brain and improve cognitive function. Add a 1tsp of raw cacao to your next smoothie to reap these benefits!




Maca is known to increase energy, stamina and libido. Maca is a starchy root vegetable that has been found to improve brain health by reducing the breakdown of neurotransmitters, the chemical messengers necessary for us to learn, move and help memory. Toss in a tablespoon into your next blender creations.

Let's talk about Menopause

Hot flashes, night sweats, mood changes, weight gain, irregular periods, sleep problems… do these sound familiar?

 Do you ever ask yourself…

 Is this normal?

Is my body working against me?

Is there anything I can do?!

 Menopause can feel uncomfortable and downright frustrating for many women.


 We’re here to help! We want to help you better understand your body, embrace the change changes and still feel your best.

 Understanding what’s changing during menopause, why it’s happening, and how to deal with it can make the whole process a whole lot easier to handle. While you may feel like your body and brain are no longer under your control, we are going to encourage towards the opposite. You actually do have control over your mindset, your lifestyle, and your environment – all of which can affect the symptoms that come along with menopause.

 Menopause can initiate with your period. Perhaps it comes late (or early), it may be longer or shorter, more or less painful, lighter or heavier, and sometimes it doesn’t show up at all.

 It’s important to note, there is no standard single start or end point for perimenopause or menopause. It’s a dynamic and responsive process, not a single event.

 Just as we go through puberty in different stages at different ages, perimenopause and menopause kick in at different times too. Perimenopause usually begins in a woman’s 40’s (although some may experience in their 30’s) and menopause can occur anytime between a woman’s 40’s and 60’s.


 Puberty is our first major hormonal event. Throughout our reproductive years, a complex process of hormonal feedback loops occurs once a month. The brain sends a signal to the ovaries, which respond by increasing production of the reproductive hormone’s estrogen and progesterone. We ovulate, build a uterine lining, shed it, and begin again.

 Hormones are pulsatile, meaning they release in bursts and are strongly affected by a variety of factors. Perimenopause is the stage before menopause. As women age, their ovaries gradually start producing less reproductive hormones. Hormone levels will vary throughout both perimenopause and menopause which contribute to the unpredictable physical and psychological manifestations we experience. “Official” menopause marks the end of menstrual cycles when a woman hasn’t had a period for 12 consecutive months.

There are different ways menopause can occur:

· Natural menopause occurs when estrogen, progesterone and other reproductive hormones decline on their own as a result of aging.

· Premature menopause distinguishes when menopause occurs before the age of 40. This can be caused by conditions like diabetes or hypothyroidism; certain medications; brain trauma; smoking; or genetic inheritance.

· Artificial menopause is when ovaries are removed or damages. Because of the sudden drop in hormones, menopause symptoms begin abruptly and may be more severe than other versions of menopause.

 In women without a uterus, menopause can be identified by very high levels of follicle-stimulating hormone (FSH). High FSH levels are seen in all women during menopause.

 Postmenopause is the stage at which hormonal fluctuations have levelled out, gonadal hormone production has shut down and reproductive hormones are very low.

 Everyone’s hormones are affected by their unique genetics, which is why menopause is a very different experience from person to person. However, many lifestyle factors affect our hormones…


 -       Overall health

-       Diet

-       Relationships

-       History of pregnancy and breastfeeding

-       Sleep, recovery, and circadian rhythm

-       Movement

-       Environment

-       Stress levels

-       Alcohol, medications, and other drugs

-       Use of hormone replacement or birth control

 We have the power to influence our hormones through our mindset and lifestyle. Aging is a part of life and the changes that come with it are not just physiological. Menopause is a great time to build new healthy habits. Just as hormonal changes can affect your sleep, body composition, mental health, and more, your daily habits can impact how strongly you feel the impact of those hormonal shifts.


Stay tuned for a post on strategies to alleviate menopause symptoms!







Do I have a food intolerance?


Allergy vs. Intolerance

 An allergy is an immune system response. It is caused when the body mistakes a digested ingredient (proteins) as harmful, creating a defense system of antibodies to attack it. An allergic reaction occurs when the antibodies are fighting an ‘invading’ food protein. Common food allergies include nuts, milk, and shellfish.


Food intolerance, however, is a digestive system response. It occurs when something in a food irritates the digestive system and you are unable to properly digest and break it down. A common food intolerance is lactose which is found in dairy products.


Are food allergies & intolerances common?

 Food allergies and intolerances are becoming more prevalent. Almost everyone at one time or another has had an unpleasant reaction to something they ate. Some people experience specific food intolerances. Children can often grow out of their intolerances while adults may come into new intolerances later in life.


 How can I tell if I have an allergy or an intolerance?

 Food allergies are triggered by even small amounts of the food and occur every time the food is ingested. People with food allergies are usually advised to avoid the allergen-specific food all together.

 Food intolerances are often dose relate. An affected individual may not experience symptoms unless a large amount of the food ingested or consumed often. For example, a slash of milk in your coffee may not trigger you, but 3 glasses of milk can disrupt you.

 Your health care provider can help determine if you have an allergy or intolerance and establish a plan to help control your symptoms. If you think you may have an intolerance, or you are experiencing unpleasant reactions to food, we recommend our Naturopath, Dr. Simona Scurtu. ONE80 Health does administer in-depth food intolerance tests and comprehensive management plans.


 Symptoms of a food allergy:

 -       Rash or hives

-       Nausea

-       Cramping stomach pain

-       Diarrhea

-       Itchy skin

-       Shortness of breath/difficulty breathing

-       Chest pain

-       Swelling of the airways to the lungs

 Symptoms of a food allergy can range from mild to severe. Anaphylaxis is a very serious and potentially fatal allergic reaction that involves a sudden drop in blood pressure, loss of consciousness and body system failure.


 Symptoms of food intolerance:

 -       Nausea

-       Stomach pain

-       Gas, cramps, bloating

-       Vomiting

-       Heartburn

-       Diarrhea

-       Headaches

-       Irritability or nervousness


What causes food allergies and intolerances?

 Food allergies are triggered from a sensitivity to chemical compounds (proteins) in food, even compounds that are found naturally in food. There is genetic/hereditary factor as food allergies are more common in people who have family members with allergies. This component may also be involved in the development of a food allergy.

 An allergy is developed after exposure to the harmful food protein. The first time you eat the food containing this protein, your immune system response by creating specific disease-fighting antibodies (known as immunoglobulin E or IgE). When you eat the food again, it triggers the release of IgE antibodies and other chemicals, including histamine, in an effort to get rid of the harmful protein invasion from your body. Histamine is a powerful chemical that can affect the respiratory system, gastrointestinal track, skin or cardiovascular system.


 The allergy symptoms you experience depend on where in the body the histamine is released. If released in the ears, nose and throat, you may have an itchy nose and mouth, or trouble breathing or swallowing. If histamine is released in the skin, you may see hives or a rash. If released in that gastrointestinal tract, you will likely develop stomach pains, cramps or diarrhea. It’s is common to experience a combination of symptoms when the allergen is eaten and digested.

 There are many factors that may contribute to food intolerance. In some cases, the affected individual lacks the chemicals, called enzymes, necessary to properly digest certain proteins found in food. Chemical ingredients added to food to provide colour, enhance taste and protect against growth of bacteria can also be factors that cause an intolerance. These ingredients can include dyes and monosodium glutamate (MSG).

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 Sulfites, a substance which may occur naturally (as in red wine) or may be added to prevent the growth of mold, are also a source of intolerance. The FDA has banned the use of spray-on sulfates used to preserve fruits and vegetables, but sulfites are still found naturally in some foods. Salicylates are a group of plant chemicals found naturally in several fruits, vegetables, nuts, coffees, juices, beer and wine. Aspirin is also a compound of the salicylate group. Foods containing salicylates may trigger symptoms in people who are sensitive to aspirin. Of course, any food consumed in excess quantities can cause digestive distress and symptoms.

If you think you may have a food intolerance or you are experiencing any of the symptoms mentioned above, give us a call today and find out if a food intolerance test is right for you.

What has been linked to 95% of all illnesses?


 Linked to everything from the common cold to depression to heart disease, stress causes the body to lose its ability to regulate inflammation. The stress hormone, cortisol, plays a role in regulating immune cells, but when stress is prolonged and becomes chronic, those cells become insensitive to cortisol and inflammation goes unchecked.

 What should be a temporary warning sign can become an out of control blaze, wreaking havoc in the process.


 Alternatively, what has been associated with dramatic reductions in disease and increased longevity? What can have a great impact than cholesterol, blood sugar, or blood pressure or any other risk factor in determining whether you will live a long and healthy life?

 It’s you! Your attitude, your social network, community, spiritual beliefs, and having a sense of purpose in life. A feeling of control when it comes to the result of positive self-care is linked to long-term physiological benefits, including overall longevity. Doing things that give us a feeling of purpose often have the outcome of reducing stress.

 We are all guilty of falling into the way of thinking that the only way to take care of the physical body is through physical means, like choosing the right foods and staying active.

 But, there is a dramatic and powerful connection between our mind and body, and of our body and our mind, in fact, it really should not be called a connection because it is a bidirectional system. Hans Selye, MD, the man who coined the term ‘stress’ and first mapped out its biological effects said, “The modern physician should know as much about emotions and thoughts as about disease, symptoms and drugs. This approach would appear to hold more promise of cure than anything medicine has given us to date.”


 We are living in an age of packed schedules and little time to breathe and relax. So, it’s no wonder we are seeing an epidemic of stress-related disorders. While eating a nutrient dense diet and getting plenty of movement are definitely vital to our wellness and can play their own part in decreasing stress on the body, we also need to focus on mindfulness practices, slowing down, and cultivating purpose if we want to feel our best and live long healthy lives.

 There are many skills we can learn and practice regularly to support these goals. Meditation (might we suggest the apps Calm and Headspace), deep breathing, yoga, progressive muscle relaxation, taking a hot bath, intimacy with our partners, getting a massage, or going for a walk are all enjoyable and easy ways to help calm the body and mind. We can also make an effort to cultivate meaningful relationships by joining groups and community events to reduce the psychological stress associated with social isolation.


 The takeaway is that we can do things to reduce stress and its effects on our health. By taking preventative action now, disease can be prevented and you can boost your longevity and happiness; stress doesn’t have to have power over your wellness.


You’ll often hear your health care provider talk about eating foods that are high in antioxidants, one of many reasons a colourful diet is beneficial for good health.


Why does this really even matter?

Let us explain. We are going to break down the concept of antioxidants and show you how oxidation works in the body, to help you understand just how essential a diet rich are antioxidants really is.

Think about the way metal rusts; or how an apple turns brown after it has been cut. These are signs of degeneration, visual cues of oxidation, which are helpful for understanding what can happen internally when something is left unchecked.

It is important to note that oxidation is a natural process that happens in the body every day as a basic part of metabolism, but certain things can accelerate it – like smoking, drinking alcohol, pollution, stress, and eating processed foods rich in the wrong fats and refined carbohydrates. All of these factors create a great risk for inflammation and disease.


Oxidation starts at the molecular level. For a molecule to be stable, it has to have an even number of electrons. When molecules lose an electron, they become a free radical. This can happen when they are exposed to prooxidants, which are reactive oxygen or nitrogen derived molecules that are natural by-products of energy production, but they can also come from the harmful factors mentioned earlier.

Since electrons like to stick together in pairs, these free radicals with an uneven number of electrons go on the hunt for another electron – causing a dangerous chain reaction that turns other molecules into free radicals. Free radicals damage cells, proteins, lipids, and DNA, which in turn, damage different tissues throughout the body.

With its amazing capabilities and resilience, the body has a system in place to deal with free radicals.

This is where antioxidants come into play. Our bodies can produce some antioxidants as part of normal metabolic processes and others we can get from whole foods. Endogenous antioxidants (those produced within the body) can be in the form of nutrients or enzymes, with enzymes requiring the right vitamins and minerals to do their job.


Problems arise when the free radicals outnumber the body’s ability to combat them, this imbalance is called oxidative stress. Oxidative stress is linked to inflammation, accelerating aging process, cancer, dementia, and a wide variety of other chronic diseases. This is why eating a diet rich in antioxidants is an important part of disease prevention.

Remember how we mentioned that free radicals have an uneven number of electrons, nut molecules prefer to have pairs? Well, some types of antioxidants can step in to give those molecules one of their extra electrons, to neutralize the free radical and put a halt to the damaging cascade, which they can do without becoming a free radical themselves. Other antioxidants, those that act enzymatically, can break down and remove free radicals.


 There are so many different types of nutrients that act as antioxidants and support those beneficial enzymes, like vitamins A, C, E, selenium, copper, and zinc.

 Eating nutrient-dense foods helps to fight oxidative stress by giving those protective enzymes he right fuel and supporting the body’s natural ability to recycle antioxidants.

 This is a perfect example of food as medicine – through colourful, nourishing, wholesome foods, we are able to feed our bodies with the right nutrients to fight disease and stay strong.

3 Massage Myths Debunked


Massage therapy is known as the manipulation of soft tissue in the body including muscles, connective tissue, ligaments and joints.

 Did you know that the practice of massage therapy is considered one of the oldest health care practices know in history? Dating back over 4000 years, massage therapy has been used by many cultures to relieve pain, promote wellbeing and help to restore balance in the body.

3 Common massage therapy stereotypes that are untrue.

1) Massage is only good for relaxation

One of the most pervasive stereotypes of massage therapy sees massages as a luxury, reserved for the carefree afternoons in decadent locations such as spas or resorts. There is no shortage of stock photos depicting beach-side massages, fluffy robes and candlelight. Although there is something to be said for the psychological response to an hour of unwinding on the table, RMTs are trained for far more than opulent back-rubs. Registered massage therapists are well trained healthcare professionals, many of whom posses an in-depth knowledge of neurological, orthopaedic and muscular assessment and various modalities of treatment. Beyond that, different therapists may specialize in specific areas such as athletic performance, lymphatic drainage or pregnancy massage.

2) Massage therapy only provides temporary relief

Much like doing one workout from a fitness program, you can’t expect to achieve long lasting change from a single massage treatment. Massage therapists are trained to design a goal-oriented treatment plan for patients. Successful treatment requires the effort of both the therapist and patient, potentially over several treatments. Depending on the goals, it might also require intervention from multiple professionals working together to achieve a goal. At One80 Health, our philosophy is integrated healthcare. With our team of talented professionals, we can make sure that each patient receives well rounded and effective care

3) Massage therapy is different than other soft tissue techniques.

In the age of social media where content is spread and shared rapidly, it seems like every few months brings the next 'game changer' in the world of treatment. Assisted stretching, different tools, new machines and fancy brand name techniques are being promoted by every athlete, therapist, and influencer each time you turn on a screen. It is easy to get swept up in the hype and start researching who in your area is trained in this particular trademarked modality.

However, all of these techniques, regardless of how well they are marketed, fall under the umbrella of soft-tissue manipulation(STM). STM covers a range of interventions that all aim to improve the health condition of a soft tissue (including muscles, tendons, ligaments, skin, fat, vessels and nerves) and RMTs are trained in a variety of these techniques as a part of their education.

Although your RMT may not have certification for every new trademarked and branded modality, inquire about these various treatment types and you may be surprised to find that your therapist is able to do a very similar technique.

BONE Broth

For several years, we have been told about foods like fermented vegetables and cultured dairy because of their praised health benefits. A common healing food that has recently gained recognition is bone broth. A staple of the Paleo diet, bone broth benefits are numerous and can be made many different ways. So, what are the benefits?

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Sipping on bone broth or adding it your recipes can treat leaky gut syndrome, overcome food intolerances and allergies, improve joint health, reduce cellulite, and boost your immune system.

 The chicken soup prescription wasn’t a myth! There’s a reason why doctors and mothers alike encourage soup when you’re feeling under the weather. All bone broths, chicken, beef, fish, lamb etc., are nutrient dense, easy to digest, rich in flavour, and boost healing.

Traditionally, bone broth or stock was a way our Palaeolithic ancestors made use of every part of the animal. Simmering these fruitful bones releases compounds and amino acids like collagen, proline, glycine and glutamine as well as minerals that our bodies can easily absorb such as calcium, magnesium, phosphorus, silicon, sulphur and others. These minerals contain chondroitin sulfate and glucosamine, the compounds used to reduce inflammation, arthritis and joint pain.

Bone broth is a great source to get nutrients that cannot be obtained easily from other commonly eaten foods. By regularly consuming bone broth, you can help promote healthy gut integrity while reducing permeability and inflammation. Here are the 6 major bone broth benefits explained in detail…

1.     Protects Joints

Bone broth is one of the best sources of natural collagen, the protein found in vertebrae animals. As we age, our joints naturally experience wear and tear and our cartilage diminishes. Collagen derived from simmering bone broth becomes readily absorbable to help restore the cartilage in our body.

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 Another valuable component of bone broth is gelatin, which acts like a soft cushion between bones and helps them move without friction. Gelatin is a building block needed to form and maintain strong bones, helping take pressure off of aging joints and supporting healthy bone mineral density.


2.     Good for the Gut

Studies have shown that gelatin is beneficial for restoring strength of the gut lining and fighting food sensitivities, helping the growth of good bacteria in the gut, and supporting healthy inflammation levels in the digestive tract.

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 Individuals with digestive imbalances show decreased serum concentrations of collagen. Because the amino acids in collagen build the tissue that lines the colon and entire GI tract, supplementing with bone broth can support health digestive function and integrity.


3.     Maintains Healthy Skin

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Collagen helps form elastin and other compounds within skin that are responsible for maintaining the skins tone, texture and appearance. Collagen integrity helps in reducing visible signs of wrinkles, decreasing puffiness and fighting various other signs of aging. Many people notice a decrease in cellulite when consuming foods and supplements containing collagen, since cellulite forms due to a lack of connective tissue, allowing skin to lose its firm tone.

 Age-defending properties of collagen include skin elasticity, skin moisture, transepidermal water loss (dryness) and skin roughness.

 4.     Supports Immune System Function

The gut-supportive benefits of bone broth have a holistic effect on the body and support healthy immune system function.

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 Leaky gut occurs when undigested particles from foods pass through tiny openings in the weakened intestinal lining and enter the bloodstream, where they will be detected by the immune system and trigger hyperactivity. This increases inflammation and encourages dysfunction as the immune system releases high levels of antibodies that cause an autoimmune-like response and attack healthy tissue.

 Bone brother can be one of the most beneficial foods to consume to restore gut health and thereby support immune system function and healthy inflammation response. Collagen/gelatin and the amino acids help seal and repair these openings in the gut lining.

 Bone broth can even promote healthy sleep, boost energy during the day and support a healthy mood.


5.     Boosts Detoxification

We are exposed to numerous environmental toxins, artificial and processed ingredients and chemicals of all sorts. While the body has its own detoxification system, it cannot keep up with the amount of toxic exposure we experience. Bone broth is a powerful detoxification agent as it aids the digestion system in expelling waste, promotes the liver’s ability to remove toxins, maintain tissue integrity, and improves the body’s use of antioxidants.

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 Bone broth contains potassium and glycine, which support both cellular and liver detoxification. Some of the ways in which bone broth boosts detoxification is by supplying sulphur (especially with the additions of veggies, garlic and herbs to your broth) and glutathione, which is a detoxification agent that combats oxidative stress.

 Glutathione helps with the elimination of fat-soluble compounds, especially heavy metals like mercury and lead. Additionally, it helps with the absorption of various nutrients, the use of antioxidants and liver-cleansing functions. Bone broth increases intake of essential minerals, which act like chelators to remove toxins by stopping heavy metals from attaching to mineral receptor sites.

 6.     Aids the Metabolism & Promotes Anabolism

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Bone broth is a great way to get more glutathione, which plays an important role in antioxidant defense, nutrient metabolism and regulation of cellular events. Roles and benefits include regulation of gene expression, DNA and protein synthesis, cell proliferation and apoptosis, signal transduction, cytokine production, and immune responses.

The amino acids found in bone broth have numerous metabolic roles, including building and repairing muscle tissue, supporting bone mineral density, boosting nutrient absorption and synthesis, and maintaining muscle and connective tissue health. Glycine found within collagen helps form muscle tissue by converting glucose into useable energy, plus it slows cartilage, tissue and muscle loss associated with aging by improving the body’s use of antioxidants. Glycine protects skeletal muscle loss and stops the expression of genes associated with age-related muscle protein breakdown.


Glutamine is another amino acid that’s important for a healthy metabolism, since it helps us maintain energy by sending nutrients to our cells. Arginine’s role in breaking down nitric oxide helps improve circulation and sends blood and nutrients to cells throughout the body, improving muscle and tissue integrity and promoting wound healing.  



Perfect Bone Broth


Stay away from bouillon cubes, instant soup and sauce mixes. If you want real bone broth with the benefits, you can make it yourself at home. You’ll need grass-fed bones – check out our recipe below!

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-       3lb grass-fed bones

-       2 onions, chopped

-       2 carrots, chopped

-       2 celery stalks, chopped

-       2 cloves garlic, minced

-       Handful of thyme sprigs

-       Splash of apple cider vinegar



1.     Heat oven to 400f. Place raw bones on an oven sheet, roast for 30mins-1hr

2.     While the bones roast, chop up the onions, carrots, celery, garlic and put into a pot along with thyme stalks. Fill the pot ¾ full with fresh filtered water.

3.     Once the bones have finished roasting, allow them to cool. When cooled, place into the pot and throw in a good splash of apple cider vinegar (this allows the nutrients to be more available). Let sit for 20-30 minutes.

4.     Bring broth to a boil. Once a vigorous boil is reached, reduce to a simmer for 24-48 hrs.

5.     Remove from heat and let cool slightly. Strain using a fine strainer to remove all the bits of bone and vegetable. Once cool enough, store in the fridge for up to 5 days or freeze for later use.

IV Therapy & Intermuscular Injections

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IV Therapy and Intermuscular Injections (IM) provide a quick and vigorous boost to patient’s immune systems, enhancing the body’s ability to heal itself and maintain an optimal level of health.

 ONE80 Health will soon be offering a variety of IV Therapies and Intermuscular Injections. The immune boosting properties of supplemental IVs can:

  • Help to manage many of the symptoms associated with chronic pain and illness including muscle and joint pain, asthma, cardiovascular disease, high blood pressure, cholesterol levels, diabetes and hypoglycaemia, fatigue, fibromyalgia, headaches, and premenstrual syndrome;

  • Help to prevent the occurrence of migraines;

  • Shorten the duration of acute illnesses, such as colds and the flu;

  • Help patients stay as healthy as possible through medical treatments such as antibiotics and detoxification protocols;

  • Accelerate tissue regeneration and protect against secondary infections when taken prior to and immediately following surgery;

  • Assist with the body’s detoxification process, removing toxins such as heavy metals and harmful biological agents from tissue; and

  • Restore the body’s vitamin and mineral levels to obtain optimal health.


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 Magnesium is an essential mineral that our bodies need to function properly. It can improve bone health, stabilize blood pressure, maintain nerve function and healthy heart rhythm. Consequently, if your magnesium level is low, you may experience fatigue, mental confusion, irritability, anxiety, weakness, heart disturbances, problems in nerve conduction and muscle contractions, muscle cramps, loss of appetite, and insomnia.


 Magnesium & Migraines

 Low magnesium is also linked to headaches and migraines. Significant research has shown that people with migraines often have lower levels of magnesium than those without them. One study actually found that regular intake of magnesium reduced the frequency of migraine attacks by 41.6%. Other research has shown that taking daily magnesium supplements can be effective at preventing menstrual-related migraines.


 IV Therapy vs. Oral Supplements

 You might think you can get all the nutrients you need through an oral supplement, but there is a more effective way.

 That’s why we are looking forward to expanding our offerings of IV (or infusion) therapy. IV therapy is a powerful way to receive the nutrients your body needs immediately, all to help you feel your best!

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Oral supplements are convenient because you can buy them over the counter and take them at home. And, we do recommend taking these supplements on a regular basis! But, when your body needs nutrients the most (for example, when you’re experiencing chronic pain or migraines), you want to get them quick and right into the blood and tissues – AND you want to make sure you’re getting 100% of the goodness you pay for.

 That’s where IV Therapy comes in. The difference between the two all comes down to the delivery system.

 While oral supplements work fine for day-to-day living, there’s a good chance you’re not getting 100% of the nutrients you ingest. Your body has to do a lot of work to metabolize and break down the vitamins and minerals to get them into your bloodstream. Water-soluble vitamins are large molecules that require assistance just to pass from your intestinal tract to your blood.

 Additionally, your body’s ability to transport these vitamins can be greatly affected by your lifestyle and health. Many medications, conditions, and even alcohol consumption can reduce your stomach’s ability to transport nutrients, which means you aren’t getting what you need.

 When you receive IV Therapy, you skip all of that extra work and bring the nutrients directly where they belong – to your blood. From there, they are transported to wherever they are needed!

 All it takes is an hour or so in the clinic – and you will feel the effects immediately. 100% of the nutrients are available for your body to use, so you don’t miss out on a thing. Best of all, the effects last much longer than a typical multivitamin.


So What?

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 Vitamins and minerals are the building blocks of good health; without them, the body’s ability to mend itself is undermined. If you are coping with chronic pain, illness, or an injury for an extended period of time, and it seems that you have come to a halt in your health journey, you may have a vitamin or magnesium deficiency.

If you’re suffering from any of the above mentioned conditions, planning to travel, need to boost your immune system, or just need a pick-me-up after a long week of work and stress – you’ll want to give IV Therapy a try.

*Stay tuned to our social media channels and your email inbox for more information as we will soon begin to roll out our new IV Therapies.



Living Life with Minimal Stress

Download the PDF Booklet.

Stress is simply the body’s non-specific response to any demand made on it. Stress is not by definition synonymous with nervous tension or anxiety. So how do you live life with less stress?

Learn more in What is Stress?

It is important to remember that stress, in certain forms, is normal and essential. Whatever the stressor is, it requires the body to make physical and chemical adjustments in order to maintain the necessary physiological balance for survival. These adaptations have also been called the “fight-or-flight response.”  This can typically be observed as a rise in blood pressure, increased rate of breathing and heart rate, and dilated pupils. After the threat has passed or a change has taken place, the “alarm” signs disappear. The body is still aroused but is adapting to the change. However, if high levels of stress continue, the energy to adapt is depleted. At this point, exhaustion occurs, causing damage to the person’s physical and emotional well-being.

Our lives are filled with many demands that continue over a long period of time. Demands such as work overload may result in negative stress, which is called distress. Unrelieved stress can take an emotional as well as a physical toll, in the form of anxiety or depression, high blood pressure, cardiovascular disease, heart disease, ulcers, allergies, asthma, or migraine headaches. If unattended, stress can seriously damage physical health, psychological well-being, and relationships with friends, family and coworkers.

How do you know you are stressed?

Not all symptoms of excessive stress can be observed easily. Individuals that are stressed may use some of the statements below to express their state:

  • “I can’t keep my mind on my work.”

  • “I can’t relax.”

  • “I feel all tied up in knots.”

  • “I feel miserable, and I don’t know why.”

Other possibilities of recognizing that you are stressed are the following:

  • A door slammed a little too hard

  • Lots of fault-finding and bickering

  • An overpowering sense of fatigue

  • A constant state of turmoil

If you are still wondering if you suffer from increased stress, some early warning signs include:

  • Changes in sleep pattern or constant insomnia

  • Elevated heart rate

  • Increased blood pressure

  • Depression

  • Indigestion

  • Marked change in appetite or sex drive

  • Headaches

  • Exaggerated, out of proportion anxiety

  • Lack of enjoyment of life

  • Excessive moodiness

  • Pain in neck and/or lower back

  • Fatigue

  • Poor emotional control

  • General irritability

  • Withdrawal from responsibility

  • Increased accident proneness

  • Susceptibility to illness

  • Severe feelings of helplessness and dependency

  • Trembling

Stress management strategies

1. Time Management

It is important for you to prioritize the important things in life. Use a daily planner, keep track of what you have to do and what your are doing. Ensure you set aside time for yourself. Determine the most productive time of the day and schedule the tasks you enjoy the least or your most difficult assignments for that time. Keep organized, this will save time on looking for things.

2. Lifestyle Changes

Exercise: Start some form of exercise that you enjoy, preferably something that brings you into contact with other people. Ensure that it is done three times a week for about 20 minutes to two hours. Over a period of time, cardiovascular exercise will benefit the heart, lungs, and arteries and result in biochemical changes that elevate your mood and encourage a healthy self-concept. The best cardiovascular fitness program involves daily aerobic or rhythmic, repetitive exercise three times a week, e.g., running, brisk walking, cycling, swimming, rowing, aerobic dancing, and cross country skiing.

Diet: Be moderate in everything you do and consume. This includes coffee, tea, soft drinks, and drugs containing caffeine. Caffeine stimulates the sympathetic nervous system and may promote even more nervousness and tension. Eat an adequate and nutritious breakfast each day, consuming at least one fourth of your daily calories and nutrients at breakfast. Eat healthy snacks, take along some fruits and vegetables, nuts, or yogurt, and do not suffer the consequences of missed meals and fat-laden fast food binges. Hunger can increase irritability and hence leave you less able to cope with stress.

Sleep: Make sleep a priority, get at least seven (7) hours of sleep each night. You may have to sacrifice social events or household chores, but don’t skimp on sleep, this time is very important for rejuvenating your mental and physical energies.

Meditation: Practice some form of relaxation or meditation. Remember any form of continuous activity can be meditative if you so desire. Therefore, riding a bike, walking, running, swimming, prayer, chanting a word or mantra continuously are all forms of meditation.

3. Mindset

Take control: Try not to let one thing dominate your actions or thoughts. Do not harshly lay blame on yourself if something does not go the way you intended. Remember everything should be looked at as a lesson. Look at life as full of challenges, not burdens.

Positivity: Associate with positive people whom you enjoy being with and support you.

"Me-time": set aside time for yourself everyday — THIS IS A MUST.

4. Communication

Ensure that you are calm when discussing problems. Define your needs and make certain that others are aware of how you feel. Listen to another’s point of view and feelings and then work with the person you are in discussion with to formulate a solution. Do not criticize their ideas. Once a solution has been agreed upon, re-evaluate the tried solution to ensure that it has fulfilled everyone’s needs.

Respect yourself and others: Respect yourself and others by protecting your personal freedoms and space. Do what you want and feel, but respect the rights of others. Don’t tell others what to do, but if they impose let them know.

Have an outlet: When something begins to bother you, have someone that you can talk to and that will listen.

5. Be Realistic

Set reasonable and achievable goals.

Some relaxation techniques that may help you:

  1. Most of us have learned to breathe from our chests. Yet, belly breathing is the natural way, and a good stress-reducing habit. Sit or lie comfortably in a relaxed position. As you slowly breathe in, let your belly expand—think of it as a balloon you are filling with air. As you exhale, let the air out of your “balloon” slowly. Place your hands on your stomach. You should feel it rise and lower as you breathe.

  2. In a relaxed position, breathe through your nose, easily and naturally, eyes closed. As you breathe out think “one.” As you breathe in, think “one.” Continue for 10 to 20 minutes, but do not watch a clock, just think “one.” If your mind wanders, gently pull it back to thinking “one” every time you exhale, “one,” every time you inhale. After 10 to 20 minutes, sit quietly for a few minutes more, with your eyes open. Don’t worry about doing it “right.” Relaxation will happen; allow it. Do this once or twice daily.

  3. Try to touch your ears with your shoulders. Hold this for a count of 4. Then let your shoulders drop. Now rotate each shoulder separately toward the rear. Do each shoulder 5 to 10 times. Then do both shoulders together.

  4. Lie down on your back, preferable on a firm surface. You will begin to contract and relax all the muscles in your body. Beginning with your feet, contract the muscles in your feet and then relax them. Now contract the muscles in your legs and thighs, and relax them. Move to your abdominals, low back, chest, upper back, arms and then neck. Now work your way down. After this sit and think of nothing for a few minutes.

  5. Treat yourself to a massage! We are confident that our in-house RMT, Tuan will be able to help you to feel relaxed and rejuvenated.

If you have any questions, feel free to contact us.

What is Stress?

Stress is often used to describe a certain physical and emotional state, but the definition of "stress" is rather subjective, as you will see below.

Hans Selye, an endocrinologist, is considered to first to use the term stress in a biological context in the 1930s. He defined it as the body’s non-specific response to any demand made on it.

Stress in not by definition synonymous with nervous tension or anxiety even though most of the population makes that connotation. The important thing to remember about stress is that certain forms are normal and essential. Selye termed negative stress “distress” and positive stress “eustress”. The system whereby the body copes with stress, the hypothalamic-pituitary-adrenal axis (HPA axis) system, was also first described by Selye. He pointed to an "alarm state", a "resistance state", and an "exhaustion state", largely referring to glandular status.

There are essentially 6 types of stressors…

  1. Physical: trauma (accidental or surgical), lack of sleep, intense exertion (physical activity or manual labour)

  2. Biochemical: drugs, alcohol, caffeine, nicotine, cleaning agents, pesticides, certain foods (that you have a sensitivity or intolerance to), vitamin and mineral deficiencies

  3. Mental: perfectionism, worry, anxiety, long work hours

  4. Emotional: anger, guilt, loneliness, sadness, fear

  5. Environmental: changes in temperature, wind, humidity

  6. Psycho-Spiritual: relationships, financial or career pressures, challenges with life goals, spiritual alignment and general state of happiness

Whatever the stressor is, it requires the body to make physical and chemical adjustments in order to maintain the necessary physiological balance for survival. After the threat has passed or a change has taken place, the “alarm” signs disappear. The body is still aroused but is adapting to the change. However, if the stressors continue to be present, the ability to adapt runs out and exhaustion occurs, causing damage to the person’s physical and emotional well-being.

Our lives are filled with many demands that continue over a long period of time. Demands such as work overload may result in distress. Unrelieved stress can take an emotional as well as physical toll, in the form of anxiety or depression, high blood pressure, cardiovascular disease, heart disease ulcers, allergies, asthma, or migraine headaches. If unattended, stress can seriously damage physical health, psychological well-being, and relationships with friends, family, and coworkers.

Selye conceptualized the physiology of stress as having two components: a set of responses, which he called the "general adaptation syndrome” (GAS), and the development of a pathological state from ongoing, unrelieved stress.

General Adaptation Syndrome

A diagram of the General Adaptation Syndrome model

A diagram of the General Adaptation Syndrome model

Physiologists define stress as how the body reacts to a stressor (a stimulus that causes stress), real or imagined. Acute stressors affect an organism in the short term; chronic stressors over the longer term.

Alarm is the first stage of stress. When the threat or stressor is identified or realized, the body's stress response initiates a state of alarm. During this stage, adrenaline will be released into circulation, thus bringing about the flight-or-fight response: the general discharge by the sympathetic nervous system of various hormones such as adrenaline or noradrenaline, which facilitates an immediate physiological reaction in preparation for rapid muscular action. These include the following:

  • Acceleration of heart and lung action

  • Paling/Flushing

  • Inhibition of stomach and upper-intestinal action to the point where digestion slows down or stops

  • Constriction of blood vessels in many parts of the body

  • Release of fat and glucose for muscular action

  • Dilation of blood vessels for the muscles

  • Inhibition of the lacrimal gland (tearing and salivation)

  • Dilation of the pupil

  • Relaxation of the bladder

  • Inhibition of erection

  • Loss of hearing

  • Tunnel vision, loss of peripheral vision

  • Shaking

The second stage is resistance. If the stressor persists, it becomes necessary to attempt some means of coping with the stress. Although the body begins to try to adapt to the strains or demands of the environment, the body cannot keep this up indefinitely, so its resources are gradually depleted.

Exhaustion is the third and final stage in the GAS model. At this point, all of the body's resources are eventually depleted and the body is unable to maintain normal function. The initial autonomic nervous system symptoms may reappear (sweating, raised heart rate, etc.). If stage three is extended, long-term damage may result, as the body's immune system becomes exhausted, and bodily functions become impaired, resulting in decompensation—the deterioration or failure of bodily systems and their functions.

Impact on Disease

Chronic stress can significantly affect the body's immune system, as can an individual's perceptions of, and reactions to, stress. The term psychoneuroimmunology describes the interactions between the mental state, nervous and immune systems, and research on the interconnections of these systems. Immune system changes can create more vulnerability to infection, and have an effect on auto-immune diseases. For example, stress-related changes in immune function have been observed to increase the potential of an outbreak of psoriasis for people with that skin disorder.

Chronic stress has also been shown to impair growth and development in children by lowering the pituitary gland's production of growth hormone, as in children associated with a home environment involving serious marital discord, alcoholism, or child abuse.

Chronic stress is seen to affect parts of the brain where memories are processed and stored. When people feel stressed, stress hormones are over-secreted, thus directly affecting the brain. This secretion is made up of glucocorticoids, including cortisol, which are steroid hormones that the adrenal gland releases.

Studies of female monkeys discovered that individuals suffering from higher stress had higher levels of visceral fat in their bodies. This suggests a possible cause-and-effect link, whereby stress promotes the accumulation of visceral fat, which in turn causes hormonal and metabolic changes that contribute to heart disease and other health problems.

However, in humans it has been shown that the stress response slows down or even stops various processes such as sexual responses and digestive function in order to focus on the stressful situation, typically causing negative effects like constipation, anorexia, erectile dysfunction, difficulty urinating, and difficulty maintaining sexual arousal. These are functions that are controlled by the parasympathetic nervous system and are suppressed by sympathetic arousal.

Prolonged stress responses may result in chronic suppression of the immune system, leaving the body open to infection. However, there is a short boost of the immune system shortly after the fight-or-flight response has been activated. This may be due to an ancient need to fight the infections in a wound that one may have received during interaction with a predator. 

Stress responses are sometimes a result of mental disorders such as post-traumatic stress disorder, in which the individual shows a stress response when remembering a past trauma, and panic disorder, in which the stress response is activated by the catastrophic misinterpretations of bodily sensations.

To learn more about stress, visit:

The American Institute of Stress

Stress–MEDLINE Plus

Physiotherapy vs. Chiropractic: What do I need?

What’s the difference between a Physiotherapist and a Chiropractor?


While there are distinct differences to both practices, there is a lot of overlap with both professions complimenting each other quite well. Both chiropractors and physiotherapists take time to understand the physical complexities of each unique patient to find out the root cause. Both professionals treat joints and musculoskeletal problems to increase movement and strength, decrease pain and help return your body to optimal function.

The main difference between the two disciplines is that a chiropractor traditionally uses manipulation, where as a physiotherapist will more commonly use mobilization and rehabiliation techniques.

What is meant by Chiropractic manipulation?

Chiropractic medicine is a musculoskeletal field that concentrates on the nervous system and how it relates to pain management and the body's ability to heal itself. Chiropractors use their hands and other instruments to adjust the joints of your spine and limbs where signs of restricted movement are found. Specific manipulation techniques aim to make you move better and more freely.

More than head, neck and back injury, chiropractors can help with a great number of problems and disorders including:

•    Headache
•    Whiplash
•    Muscle strains and sprains
•    Pelvic pain and discomfort
•    Joint pain
•    Chronic pain including arthritis
•    Muscle cramps including menstrual
•    Incontinence and bowel concerns
•    Hip pain
•    Nerve pain
•    Injury due to repetitive motion
•    Lethargy/fatigue
•    Vertigo/Dizziness

What is meant by Physiotherapy mobilization techniques?


Physiotherapy specializes in strength and movement of the body and uses treatments to determine and heal mobility and lifestyle impairments. While most widely known for rehabilitation, physiotherapy can help to restore strength and movement for any number of reasons including chronic pain, damage sustained from old injuries, repetitive motion causing discomfort and retaining mobility while living with chronic disease. A physiotherapist will treat using manual therapy and massage techniques, electrical therapies and exercise to heal and restore movement. There is a deeper focus on rehabilitative exercise to strengthen and prevent injury.

You should seek physiotherapy for: 

•    Sprains and strains
•    Fractures
•    Muscle pain
•    Joint pain
•    Pelvic pain or discomfort
•    Mobility issues in an part of the body
•    Post injury rehabilitation including from stroke or nerve damage
•    Post disease rehabilitation including heart disease, lung disease, and cancer
•    Palliative care related any chronic condition including diabetes, arthritis and osteoporosis
•    Muscle atrophy
•    Incontinence

It hurts, who do you choose?

If your back or joints feel locked, stiff, and sore or maybe haven’t responded to other treatments, then a consultation with a chiropractor is recommended.

Soft tissue problems are more commonly treated by physiotherapists as well as joint and muscular problems which are restricting movement and causing pain.


The first priority is to just get yourself assessed and examined properly by your practitioner and they will advise which treatment is best for your condition – and refer you accordingly. That is why we use an integrative approach at ONE80 Health because both disciplines can collaborate and give you advice to help manage your injuries and ailments.

If you’re ever unsure about what kind of practitioner to see, give us a call and we’ll help you choose what’s best for you.

Sleep Hygiene

1. Sleep only as much as you need to feel refreshed during the following day.

Restricting your time in bed helps to consolidate and deepen your sleep. Excessively long times in bed can lead to fragmented and shallow sleep. 

2. Get up at the same time each day, 7 days a week.

A regular wake time in the morning leads to regular timing of sleep onset and helps to set your “biological clock”.

3. Exercise Regularly.

Regular exercise deepens sleep and makes it easier to initiate sleep. However, be sure to schedule exercise times so that they do not occur within 3 hours of when you intend to go to bed.

4. Make sure your bedroom is comfortable and free from light and noise.

A comfortable, noise-free sleep environment will reduce the likelihood that you will wake up during the night. Noise that does not awaken you may also disturb the quality of your sleep. Carpeting, insulated curtains, and closing the door may help.

5. Make sure that your bedroom is at a comfortable temperature during the night.

Excessively warm or cold sleep environments may disturb sleep.

6. Eat regular meals and do not go to bed hungry.

Hunger may disturb sleep. A light snack at bedtime (especially carbohydrates) may help sleep but, avoid greasy or “heavy" foods.

7. Avoid excessive liquids in the evening.

Reducing liquid intake will minimize the need for nighttime trips to the bathroom.

8. Cut down on all caffeine products.

Caffeinated beverages and foods (coffee, tea, cola, chocolate) can cause difficulty falling asleep, awakenings during the night, and shallow sleep. Even caffeine early in the day can disrupt nighttime sleep.

9. Avoid alcohol, especially in the evening.

Although alcohol helps tense people fall asleep more easily, it causes awakenings later in the night.

10. Smoking may disturb sleep.

Nicotine is a stimulant. Try not to smoke during the night when you have trouble sleeping.

11. Don’t take your problems to bed.

Plan some time earlier in the evening for working on your problems or planning the next day’s activities. Worrying may interfere with initiating sleep and produce shallow sleep.

12. Do not try to fall asleep.

This only makes the problem worse. Instead, turn on the light, leave the bedroom, and do something different like reading a book. Don’t engage in stimulating activity. Return to bed only when you are sleepy.

13. Put the clock under the bed or turn it so that you can’t see it.

Clock watching may lead to frustration, anger, and worry which interferes with sleep.

14. Avoid naps.

Staying awake during the day helps to fall asleep at night.

15. Avoid the use of electronics in the hours leading up to bedtime. 

Our phones and computers emit blue light, which can stop the pineal gland from releasing melatonin, a hormone which causes drowsiness and helps us feel ready to sleep at night. 



Sun Salutations and Yoga

Before we explore the Sun Salutations, I would like to focus briefly on the benefits of Yoga. Don’t forget to scroll to the bottom of this page to download a free handout for The Sun Salutation. 


Yoga has been revered as one of the best overall exercises practices because it is typically safe (when performed correctly and within one's own limits) and includes meditation, relaxation, control of breath, and various physical postures (asanas). These postures provide fantastic stability along with mobility—just what the body needs for proper movement. It is actually one of our all time favourite forms of exercise and should be performed at least twice a week for maximal benefit. When performed regularly, it is believed to develop harmony between organ systems, leading to better health and a feeling of well-being

Benefits of Yoga


  • Decreased muscle tension and increased muscle strength and endurance.

  • Improved range of motion and realignment of joints along with increased strength of muscles leads to improved posture and overall balance thereby decreasing the symptoms associated with osteoarthritis.

  • Improved depth perception, reaction time, hand-eye coordination, and dexterity, which results in an increase in coordination.

  • Strengthening of abdominal muscles, increased flexibility of the lower extremity and upper body results in better posture. This diminishes back pain and relieves the unnecessary loads placed on joints of the back and vertebral discs when faulty posture and weakness of muscles cause pain.

  • Meditation and improved physical fitness associated with yoga decreases heart rate and blood pressure, this has been shown to create a more efficient cardiovascular system and decrease the risk of cardiovascular disease.

  • Some studies have shown yoga to decrease triglycerides and total cholesterol in your body. One study that evaluated the combination of meditation, yoga and a vegetarian diet showed an increase of HDL cholesterol (the good cholesterol) and a decrease in LDL and VLDL cholesterol (bad cholesterol) with adherence to these principles.



The symptoms of asthma have been shown to decrease with yoga participation due to many factors. It is the improved posture associated with the practice of yoga that improves lung expansion. The breathing techniques used in yoga help to calm anxiety and facilitate muscle relaxation. In addition, meditation is believed to improve oxygen use and decrease respiratory rate.


Certain yoga postures improve abdominal and pelvic muscular tone. In addition, they increase intra-abdominal pressure and therefore stimulate peristalsis—the movement of your bowels.


Pain can be controlled by decreasing muscle tone, managing stress and depression and increasing oxygen consumption. Yoga has been shown to control stress and depression through its relaxation and breath control techniques. Deep breathing, which includes prolonged expiration, tends to relax skeletal muscles and therefore reduces the perception of pain.


Yoga has been show to lead to decreased anxiety, an improved sense of well-being and self-acceptance thereby decreasing the symptoms associated with depression.



Meditation and physical activity have been shown to improve coping mechanisms associated with psychological stress.


Yoga can result in improved concentration, attention and memory, therefore allowing for more efficient learning.


Before beginning any physical activity it is important to check with a regulated health care professional that is well versed with physical activity to ensure that you do not have any contraindications. 


  • Avoid exercise if fatigued

  • Avoid movements that you feel are painful or excessively stressful

  • Avoid activity when on a full or empty stomach

  • Definitely avoid physical exercise during an acute illness


  • All asanas are done in combination with breath control

  • Strong force is never used to assume a posture

  • Asanas are done at one’s own pace

  • Asanas should not be practiced to the point of fatigue

  • Asanas can be modified or assisted as necessary

The Sun Salutation

The Sun Salutation is a sequence of 12 positions performed as one continuous exercise. Each position counteracts the one before, stretching the body, and strengthening muscles while alternately expanding and contracting the chest to regulate breathing. It is considered a comprehensive and ideal practice for physical and spiritual wellbeing. When looking deeper into the origins of the Sun Salutation, you will find that it does have some religious and spiritual undertones, performed as a prayer to the Sun, ideally at sunrise and in open air, facing east. That being said, much of what we do as humans offers insight into the traditions and cultural practices of where we come from or where a certain custom originated. To find out more about the Sun Salutation, we recommend that you visit: http://www.yogajournal.com/practice/928

As a physical movement, it provides both aerobic and dynamic components, and has been shown to improve strength, body composition, and general body endurance. Performing 6-8 rounds will achieve the energy expenditure of light exercise intensity, and a 10 minute practice may improve cardio-respiratory fitness in unfit or sedentary individuals. Practiced daily it will bring great flexibility to your spine and joints and keep you feeling healthy. It is a moving meditation, and promote enhanced focus and concentration while also providing an amazing full body workout. They are wonderful to practice first thing in the morning to awaken awareness and get in a cleansing sweat.

The sun salutation is a simple yoga flow that you can do any time and anywhere, whether it’s the moment your feet hit the floor in the morning, while you’re on your lunch break, or as you’re playing with your kids before bed. A study published in the Asian Journal of Sports Medicine found that sun salutations performed daily helped women decrease body fat percentage and increase strength and endurance.


  • Strengthens and awakens the body

  • Calms the mind and decreases emotional instability

  • Challenges major muscles, lubricates joints and ligaments

  • Improves posture, flexibility and balance

  • Strengthens cardiovascular system by oxygenating blood

  • Tones digestive system

  • Stimulates lymphatic system

  • Controlled breathing supports respiratory thus calming the nervous system and creating a balancing effect on the endocrine system

  • Relieves tension, stress and anxiety

Here are a few video representations of The Sun Salutations, both are good and have their own distinct flare:

  1. Salute The Sun is from Yoga Journal - an all you wanted to know journal about Yoga.

  2. Yoga Sun Salutations (the video below) is from World Lifestyle.

When considering a Yoga Studio, there are many around the city, however you must find one that resonates with your personality. You will find a few links below. Please visit them, inquire about costs and schedules and if you want our opinion, feel free to contact us.

Different Types of Yoga 

The following is a synopsis of the most widely practiced yoga styles. It is only a guide and should be used to direct you in deciding what type of yoga is most ideal for your physical fitness and overall health. If you have any questions or comments feel free to contact ONE80 Health for more information. 


Hatha Yoga is an “umbrella” term that includes many different types of yoga. As a whole, it focuses on simple poses that flow from one to the next at a very comfortable pace. The practice of Hatha Yoga focuses on breathing and meditation. This form of yoga is ideal for any participant and is especially great for winding down at the end of the day.


This is the most widely recognized approach to Hatha Yoga. It is softer on the body and a more classical style of yoga. Iyengar Yoga is perfect for beginners and those who haven't exercised in a while. It uses props such as chairs, straps, blocks and pillows, and even sandbags, to compensate for a lack of flexibility, which is helpful for anyone with back or joint problems. There is more focus on symmetry and alignment and also meditation. Each pose is held for a longer amount of time than in most other yoga styles, developing a state of focused calm. Iyengar Yoga is more meditative in nature with other benefits including muscle toning, decreasing tension of muscles and easing chronic pain. This form of Hatha Yoga will give you a good knowledge of classic yoga poses so that whatever other style you practice, you will have the basic fundamentals of how to do each posture.


This is the preferred form of yoga for athletes. Ashtanga yoga is light on meditation but heavy on developing strength, flexibility and stamina. The poses are more difficult than those performed in other styles and poses are changed quickly in an effort to build strength and flexibility. This style is suitable for anyone in reasonable physical condition but should be avoided by those who are new to exercise. Even the “Beginners” routines are a physically demanding workout. Ashtanga yoga takes students through a warming up of the body to "activate" the muscles. The series of poses used by instructors of Ashtanga Yoga involves a combination of standing, seated, backbends, inversions, balancing, and twisting poses, as well as sun salutation poses which include standing forward bend, upward dog, downward dog, and various other poses. With Ashtanga, there is a focus on breath control and focal point of the eyes. It is very beneficial for the body to be warm and/or the room to be heated as one does Ashtanga, this will help the muscles to be very flexible, and help the body avoid strains due to the physically demanding style of this form of yoga.



This form of yoga incorporates mantras (chanting), meditations, visualizations, and guided relaxation. It focuses on healing and "purifying" the mind, body, and emotions. Kundalini yoga is designed to activate the kundalini energy in the spine. Kundalini yoga is helpful in individuals dealing with addictions, and many people find it a natural way of releasing endorphins just by breathing and doing the poses. Kundalini yoga incorporates poses with breath control, hand and finger gestures, body locks, chanting and meditation. The specific postures combined with chanting and breathing activates different parts of the body and the brain to produce specific results.


This form of yoga is more spontaneous, flowing, and meditation orientated. Kripalu yoga provides a continuous flow of postures while meditating. It starts with postural alignment and then combining breath and movement, while holding poses for a short time. Following this, meditation is continued, but poses are held for longer. Finally, the practice of poses becomes a spontaneous dynamic movement.


This is a slower, more individualized form of yoga that develops strength, balance and healing, making it ideal for beginners, seniors, people with chronic pain or who are in rehabilitation from injury or disease.

If you want to know if Yoga is right for you, of if you have some injuries that may be preventing you from participating in Yoga or other forms of physical activity, do not hesitate to contact us at your convenience.

Click here to download your free Sun Salutation printout.

If you are interested in started your Yoga Practice, take a look at what Yoga Mat is best for you: Best Yoga Mat