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

KEBAB INGREDIENTS:

500g lean ground turkey (You can also substitute with lean ground chicken)
1 small onion, minced
2 green chillies minced or paste (optional)
4 cloves garlic minced or paste
2 tbsp ginger minced or paste
1/4 cup fresh coriander, chopped (set aside some for garnish)
2 tbsp bread crumbs
1 egg, beaten
1/2 tsp chilli flakes
1/4 tsp lemon or lime juice
1/4 tsp paprika
1/4 tsp chili powder
1/2 tbsp olive oil 
salt and fresh pepper (to taste)
 
RAITA INGREDIENTS:

1/2 cup plain yogurt
1/4 cup cucumber mince or grated
1/4 red onion finely minced
1/4 tsp lemon or lime juice (optional)
1/4 tsp ground cumin
Salt and pepper to taste
Coriander leaves for garnish
 
DIRECTIONS:
 

1. In a large bowl combine the ground turkey, olive oil, egg, onion, garlic, ginger, coriander, breadcrumbs, spices, salt and pepper until evenly blended.
2. Divide into a 1/4 cup portions so you get about 12 portions; roll into log shape. If using wooden skewers, soak in water at least 30 minutes before grilling and then shape meat around skewers.
3. Place on wax paper and refrigerate at least 30 minutes.
4. When ready to cook, preheat grill to high heat.
5. Grill for 15 minutes covered over indirect heat, then finish over a low flame 3 to 4 minutes on each side, turning occasionally, until meat is no longer pink.
6. Garnish with coriander
7. Serve with naan / flatbread and yogurt (Greek tzatziki or Indian raita)

 
NUTRITION INFORMATION Yield (approximation): 4 servings, Serving Size: 3 kebabs
Amount Per Serving:  5 Calories: 185.5 calories Total Fat: 8.5g Saturated Fat: g Cholesterol: mg Sodium: 114.5mg Carbohydrates: 5g Fiber: 1g Sugar: 0.5g Protein: 23g

By: Haninder S. Dhillon
Co-Owner of DRS Physio & Wellness and DRS Mobile Therapy

​Are you looking for non-invasive and pharmaceutical-free treatment for your arthritis pain? Chiropractic may be your best option.

Chiropractors are mostly known for treating the spine and back; they’re not commonly known for treating the joints and muscles. The good news is that Chiropractic is rapidly becoming a well-known and beneficial treatment for joints and muscles. Arthritis sufferers rejoice!

 Don’t be Scared. Chiropractor’s don’t Just “Crack” Bones.

Chiropractor’s do much more than just adjustments. In fact, there are over 150 chiropractic techniques used to manipulate the joints, spine and muscles. For those suffering from Arthritis, chiropractors can relieve pain by gently manipulating your soft tissue to stop muscle spasms and relieve tenderness.

Chiropractors Offer Adjustments Plus More

• Ultrasound: People think of ultrasound as imaging technology, but when applied to soft tissues and joints, sound waves can also produce a massaging effect that helps reduce swelling and decrease pain and stiffness.

 

• Electrotherapy: These tiny electric pulses are not painful. They treat soft tissue injuries by stimulating nerves and muscles.

 

• Low-level laser or “cold laser”: This technique uses a non-heat-producing laser or light that penetrates deep into the tissue, sometimes reducing inflammation.

 

• Infrared sauna: Imagine having a hot compress warm up your joints from the inside. These rooms use controlled amounts of heat to relieve pain and increase circulation.

 
The Rich and Famous are Reaping the Benefits of Chiropractic for Arthritis Pain

“My chiropractor used gentle flexing movements (which she called “fluffing”) to keep my joints mobile and to keep the blood flow moving to the cartilage around joints. This approach has brought me back to a state of full integrated healing and strength. Taking a pill to further suppress the immune system to relieve rheumatoid arthritis is not what I would ever recommend or do for myself.”
-Madonna

What is Chiropractic?

​Chiropractic is an alternative medicine that uses a holistic approach for various disorders with focus on manual and / or manipulation of the spine. In other words, chiropractic treatment involves diagnoses and treatment of disorders and injuries involving the musculoskeletal system. 

What type of treatment can I expect?​

Chiropractic treatment is a non-invasive and hands-on form of therapy that focuses on preventive care for disorders related to the spine, pelvis, nervous system and joints. 

​What type of conditions are treatable by Chiropractic?
​

• Back pain
• Neck pain
• Knee pain
• Shoulder pain
• Headache
• Strains and sprains
• Work and sports injuries
• Limited range of motion in the back, shoulder, neck or limbs

​
Do I have a disorder that is treatable through Chiropractic?

Chiropractors specialize in treatment of the following disorders:

• Arthritis
• Herniated disc
• Sciatica
• Whiplash
• Degenerative disc disease (DDD)
• Short Leg or Leg Length discrepancy
• Repetitive strain injury (RSI)
• Myofascial pain
• Piriformis syndrome
• Spondylosis or spinal osteoarthritis
• Cervicogenic headaches
• Coccydynia