​Source: Health Canada; Dietary Reference Intake Tables (2006). Accessed June 23, 2017

​​

​Zinc Containing Foods Table

​Source: Health Canada; Dietary Reference Intake Tables (2006). Accessed June 23, 2017

Other Significant Food Sources of Zinc:
​
Eggs - Approximately 0.55 mg of zinc per 1 large egg

Seeds - Approximately 13 mg of zinc per 30 grams hemp seeds

Nuts - Approximately 1.7 mg of zinc per 28 grams cashew

​Dark Chocolate - Approximately 3.3 mg of zinc per 100 grams bar

​Fruits, Vegetables & Whole Grains – Some fruits and vegetables contain low to moderate amounts of zinc (i.e. potatoes – 1mg zinc per potato). Whole grains contain zinc; however, absorption is reduced due to zinc-binding phytates. 

​Types of Zinc
​
Different salt forms provide different amounts of elemental zinc. Zinc sulfate contains 23% elemental zinc; 220 mg zinc sulfate contains 50 mg zinc. Zinc gluconate contains 14.3% elemental zinc; 10 mg zinc gluconate contains 1.43 mg zinc.

How can upper back pain occur? Who is susceptible?
 
Upper back pain is a musculoskeletal condition that effects a wide array of people. Most commonly, we think of upper back pain being caused by physically intense activities such as those undertaken by athletes, bodybuilders and construction workers. However, upper back pain can also result from sedentary activities such as those taken on by office workers, truckers and drivers. Essentially, repetitive activities that are done for a long period of time can result in upper back pain; it doesn’t necessarily have to be an activity that is physically intense or exhaustive.

The upper back can be a complicated area of pain and injury as it involves many intricate bones and muscles that are involved in mobility and stability of the respective area. It is important to understand the physiological structure of the upper back in order avoid injury.
 
Physiological Structure of the Upper Back 

The mid and upper back cover the area of the thoracic spine. The thoracic spine makes up half of the vertebrae in the spine (12 out of 24 bones in the spine). The picture below provides a detailed composition of the upper back:

What is sciatica?

Sciatica is identified by a pain that commonly radiates from the lower spine through the buttocks and alongside the back of one leg.
 
What causes sciatica and how does it feel?

Sciatica is typically caused by bony irregularities, spinal stenosis or a herniated disc in the spine. However, various injuries can also cause the sciatic nerve to be compressed or pinched. The pain results from the pinched or compressed sciatic root nerve and can produce a pain ranging from moderate to severe.
 
How can sciatica pain be described?

Moderate symptoms of sciatica can be described as tingling and numbness; whereas severe pain has been described as a burning and stabbing sensation.  Additional symptoms may include weakness in the effected area and difficulty sitting or standing for extended periods of time.
 
What to do when you are feeling symptoms of sciatica?

The diagnosis of sciatica should be determined by your health professional. Diagnosis usually consists of a medical history and physical examination which can be performed by a chiropractor or physiotherapist. In some instances, x-rays and other tests may be used to determine the underlying cause of pain.
 
How can sciatica be treated?

Sciatica can be treated by with the following medical interventions:

• Chiropractic
• Physiotherapy
• Massage Therapy
• Oral or Epidural Corticosteroids (rare cases)
• Surgery (for severe cases - cauda equina syndrome)

*Oral analgesics (Tylenol, Advil, Aleve, etc.), heat / cold therapy and exercises can be used at home to temporarily relieve symptoms of pain. Always consult a medical professional before any form of treatment. 

​What is Geriatric Massage?
Geriatric massage is similar to regular massage therapy; however, there are certain considerations and procedures to implement and some to avoid. For instance, massages for the elderly are usually shorter in length (no longer than 30 minutes) and consist of gentle massaging motions used to stimulate and soothe the body.
Focus of the massage is concentrated on individual needs and age-related diseases such as arthritis, diabetes, stroke, Parkinson’s and heart disease.
 
Is Massage Therapy right for me?
Massage therapy is great for a wide range of groups, but it is particularly beneficial to the elder population because it can not only help them maintain overall physical health but also improve current health status.
 
Benefits of Geriatric Massage Therapy 

• Improvement of the patient's quality of life and self-esteem.
• Improvement in length and quality of sleep.
• Relief of stress, anxiety, depression and loneliness.
• Alleviation of headaches and pain.
• Speeding up of healing from injury and illness.
• Partial restoration of mobility lost due to Parkinson's disease, arthritis, etc.
• Mental and physical relaxation.
• Improvement in lymphatic flow which increases the excretion of toxic substances from the body.

References
Puszko, S. (2010). Geriatric Massage. Retrieved from https://www.massagetherapycanada.com/geriatric-massage-1551
Jenkins, S. C. (n.d.). Rubbing the right way: Geriatric massage. Retrieved from https://hospitalnews.com/rubbing-the-right-way-geriatric-massage

Walking is an easy way to vastly improve your health. Walking requires no fancy equipment and most of us can do it everyday; yet, we often overlook the health benefits that come along with this simple exercise.

For instance, walking just 30 minutes everyday can reduce body fat, strengthen bones and muscles and improve endurance and cardiovascular health.

​We are often bombarded on social media with images of intense and impractical exercises that are not well suited for the average person and this can lead to body image issues along with other insecurities. However, high intensity workouts are not the only way to become physically fit.

In fact, a 2007 study of inactive women indicated that low intensity exercises (approximately 75 minutes per week) significantly improved physical fitness outcomes, when compared to the non-exercising group.

In other words, ignore the crazy diets and impractical exercises you see on social media and just get your butt walking!

Here are some benefits of walking for at least 30 minutes per day:

• Reduced risk of heart and cardiovascular disease
• Strengthens muscles and joints
• Increases endurance
• Improved cardiovascular health
• Promotes a healthy heart and better blood circulation
• Improves mood and brain health
• Improves digestion and immune system function
• Improves management of hypertension (high blood pressure), high cholesterol and diabetes

​​DRS Physio & Wellness is a well-established leader in the rehabilitation field. Our expert practitioners have over 15 years of experience and strive to provide the highest level of care so you can reach maximum recovery from injuries and other health-related problems.  Please visit us for more information.

The inner body is like a warzone when effected by germs. Although our immune systems are great at fighting off germs, sometimes germs can successfully invade our bodies and make us sick. Is there a way to boost and strengthen our immune system? Check out the top 5 ways to boost you immune system.

​How to boost your immune system


1. Avoid Tobacco Products

Cigarette smoking causes numerous diseases and increases the risk of pneumonia and bronchitis. The smoke from tobacco suppresses the immune system and delays the immune system’s defensive response to infection. Essentially, the more you smoke the longer colds and flus will linger.


2. Lower Alcohol Intake

Alcohol disrupts immune pathways which can impair the body’s ability to defend and recover from infection. In addition, excessive alcohol consumption increases susceptibility to pneumonia and various other respiratory infections.


3. Healthy Diet

Nutrient rich foods such as, vegetables and fruits, provide your body with the fuel needed to keep your immune system functioning at its best. There are also certain foods such as garlic and honey which have antimicrobial agents that can actually act as an immune booster. If you are unable to get the proper nutrients from food, you should consider including vitamins, supplements and probiotics in your diet.


4. Sleep Well

Lack of sleep and too much sleep can be detrimental to your health. Rather, the focus should be on getting quality sleep. During sleep the immune system releases proteins called cytokines. Certain kinds of cytokines need to increase in order to fight infection. Therefore, lack of sleep or low-quality sleep, can decrease production of cytokines that are required to combat infection.


5. Stress Management

An excess of stress can lead to the increased production of a hormone call cortisol. Prolonged elevation of cortisol levels can lead to the suppression of the immune system. When the immune system is suppressed, immune response is delayed which can lead to infection. 

​DRS Physio & Wellness is a well-established leader in the rehabilitation field. Our expert practitioners have over 15 years of experience and strive to provide the highest level of care so you can reach maximum recovery from injuries and other health-related problems.  Please visit us for more information.

​This healthy veggie lasagna has approximately 200 calories per slice and is packed with chopped vegetables.

​When we think of a massage, most of us envision a soothing body rub to reinvigorate sore and tired muscles. However, massage therapy isn’t only limited to muscle pain relief. The benefits of receiving a massage from, a Registered Massage Therapist, are numerous.

For example, a massage by a registered therapist can also improve blood circulation which is excellent for nerve health. Other benefits include: improved joint mobility; reduced muscle and joint pain; and improved lymphatic drainage.

The massage therapists at DRS Physio & Wellness are trained to treat patients of all ages with a variety of different conditions. For instance, our therapists can treat simple sprains and strains that may result from a sports related injury, to complex injury rehabilitation or disability.

Massage therapy has proven to be beneficial for many different conditions. The following is a list of conditions that are treatable with massage therapy:

• Anxiety and depression
• Asthma and Emphysema
• Back, leg, and neck pain
• Cancer symptoms
• Carpal tunnel syndrome
• Repetitive Strain Injuries
• Chronic Fatigue syndrome
• Dislocations       
• Fibromyalgia
• Fractures and edema    
• Gastrointestinal disorders
• Headaches and Migraines            
• Arthritis, Bursitis and other inflammatory conditions
• Insomnia            
• Kyphosis and Scoliosis
• Multiple sclerosis            
• Parkinson’s disease
• Muscle tension and spasm          
• Palliative care
• Post-surgical rehabilitation          
• Pregnancy and labour support
• Sports injuries  
• Strains and sprains
• Stress and stress related conditions        
• Stroke
• Tendinitis           
• Whiplash