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5 Ways to Boost your Immune System

12/20/2018

8 Comments

 
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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. 

By: Haninder Dhillon

Co-owner of DRS Physio & Wellness and DRS Mobile Therapy.


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​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.
8 Comments

Healthy Vegetable Lasagna

12/20/2018

0 Comments

 
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​This healthy veggie lasagna has approximately 200 calories per slice and is packed with chopped vegetables.
INGREDIENTS
  • 12 whole grain lasagna noodles
  • 3 cups chopped veggies of your choice (Mixed frozen vegetables are also fine)
  • 1 small onion chopped
  • 2 green chilli chopped (optional)
  • 2 cups fresh spinach chopped
  • 3 tablespoons minced garlic
  • 1 tablespoon olive oil
  • 1 cup low fat ricotta cheese
  • 1 egg
  • 2 cups tomato sauce
  • 1 cup skim-milk mozzarella cheese shredded
  • 1 tablespoon crushed chilli flakes
  • Salt and Pepper to taste
 
INSTRUCTIONS
  1. Chop the veggies. Sauté the onion and garlic in the oil over medium high heat. Add veggies and sauté until tender. Add salt, pepper, crushed chilli flakes and green chilli. Set aside.
  2. Whisk egg into ricotta cheese and stir in fresh spinach.
  3. Pour a little sauce in the bottom of a greased 9×13 pan. Top with 4 lasagna noodles,1/2 cup ricotta mixture, 1/2 of the veggies, and 3/4 cup sauce. Repeat; top entire pan with noodles, remaining sauce, and mozzarella cheese.
  4. Cover and bake for 40 minutes at 375 degrees. Remove foil and bake for 10 minutes more or until cheese starts to bubble and turns slightly brown.
Side Note: For my veggies, I used mushroom, red / yellow peppers and zucchini.

% APPROX DAILY VALUE

14% Total Fat 8.8g / 13% Cholesterol 40.4mg / 4% Sodium 99.9mg 8% / Total Carbohydrate 25.3g Sugars 5.5g / 23% Protein 11.3g 30% / Vitamin A 455.7µg / 16% Vitamin C 9.5mg

By: Haninder Dhillon

Co-owner of DRS Physio & Wellness and DRS Mobile Therapy.


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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.
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The Benefits of Massage Therapy

12/7/2018

6 Comments

 
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​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

By: Haninder Dhillon

Co-owner of DRS Physio & Wellness and DRS Mobile Therapy.


Picture
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.
6 Comments

Preventative Physiotherapy

12/6/2018

2 Comments

 

​ LEARN HOW TO REDUCE & PREVENT INJURIES

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Do you need to be injured to receive physiotherapy treatment?

Many people think of physiotherapy as a treatment service only for those that have suffered an injury or require rehabilitation. However, many people are discovering the benefits of preventative physiotherapy.

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    ​Haninder Dhillon

    Co-owner of DRS Physio & Wellness and DRS Mobile Therapy.

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