Home – Made Roller For Muscle Pain

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home - made rollerAs most of you may know, I am one of those people that likes to be creative. What I mean by this is, if I can make it at home, why go buy it from the store. As a result, when it was recommended for me to use a roller for neck tension, I sought out another means to accomplish the task without having to purchase an expensive roller. I was able to make one at home using only a couple of materials, and have found that I have received benefit from my make-shift roller. But before I give you the instructions on how to make one from scratch, here is some back ground information on “Rollers”.

Background

Foam rolling is a form of “soft – tissue” or “myo-fasical” release. In short, it helps your muscles to relax. In some individuals who experience chronic pain, one of the sources of that pain can be due to tight muscles. Rollers can provide a way for muscles to relax (and thus reduce pain), and also is beneficial for:

  • Breaking up adhesions
  • Delaying onset of muscle soreness
  • Quicker post – workout recovery
  • Increased flexibility and range of motion
  • Improve arterial functioning
  • Decrease pain

If your health care provider has recommended a roller for you, you might also be able to make one at home (as these can sometimes be quite costly). As a result, the following presents how to make a roller at home.

Materials Needed

  • 1 sock – preferably longer than an ankle sock and free of holes.
  • 2 tennis balls of equal size

Instructions

  • Take the two tennis balls and place them in the sock so that they are side-by-side.
  • Tie a knot at the end of the sock that is open so the tennis balls stay in the sock.
  • Make sure that the balls cannot move around in the sock easily.

And that’s it! Based on your particular case, this may be enough or not enough to achieve the benefits of a roller. Therefore, you should discuss with your health care provider if this approach is enough to achieve the benefits of a roller.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

 

 

 

Fighting the Cold

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Flu Fever. Sick Girl Sneezing In Tissue. HealthIt’s that time of year again. Time for increased Kleenex use, coughs, and colds. Though the common cold is minor in the grand scheme of conditions one can be affected by, it can be uncomfortable and frankly unwelcome. Here are some ideas on how you can arm your body to effectively fight the cold:

Wet Socks

“Wet socks” sound strange, but are a great way to help the body fight off the cold and to alleviate some of the symptoms of the cold. “Wet Socks” involve putting on a pair of socks that are run under cold water (and rung out), followed by putting on a pair of wool socks over top. It causes one’s circulation and lymphatics to get shocked into action, thus causing good nutrients to flow to the organs that need it, and eventually causing toxins to be released and disposed of. By morning, your socks will be dry, hence why some like to call “wet socks”, “magic socks” (which is a great way to convince children to try it). For instructions and rationale behind “wet socks” refer to my handouts page.

Castor Oil Rubs

Castor oil rubs are a great way to bring comfort to someone experiencing a cold, and bring down any inflammation. Castor oil can be applied to the chest, neck, and face, and heat can be applied by a hot water bottle to the chest over top to help bring some comfort during the cold.

Honey

Honey is a great addition to those warm teas that we tend to gravitate towards during colds. Honey has many properties in it that help fight infections and relieve coughing. You might be saying to yourself, I thought I was supposed to stay away from sugar during a cold? This is true, but honey’s cold fighting properties outweigh the negative impact that sugar tends to have on a cold. One concern that should be noted for parents is that honey should not be used in children under the age of 1.

Steam inhalation

Steam inhalations are a great way to relieve congestion, and can be a way to get beneficial nutrients and substances into the body in order to help with fighting off the cold. Steam inhalation can be as simple as having a warm shower. The heat from either a steam inhalation or a warm shower causes an opening of the airways, allowing ease in breathing. In addition, bacteria fighting herbs can be added to steam inhalations for added infection fighting capabilities! For instructions, rationale, and cautions on steam inhalation refer to my handouts page of my website.

Eat More Warming Foods and Spices

Not only do warming foods like soups and broths act as comfort food during a cold, but they are also helpful. Warming foods and spices can have the effect of keeping us comfortable, opening airways, and heating our bodies up so we can fight the cold.

Rest     

Rest is one of the most important things we can do for our body. In order to heal, our bodies need rest, so energy can be focus its efforts on fighting off the cold. Some might even go on to argue that we have gotten sick because our body is telling us that we need rest and is thus forcing us to do so.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC today and let me help you achieve your health goals.

Tight Jaw? Pterygoid Release!

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Do you experience a tight jaw? This week, Elisha shows her viewers/readers a musculoskeletal technique that is beneficial for patients suffering from tension in their jaw. This may help with the pain, but may not be the key to solving the problem. Want more information? Book an appointment with Elisha Cook (416-498-9763)to get more information and help with any symptoms you might be experiencing!

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

 

Power Food: Pumpkin

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Three pumpkins with fall leaves with seasonal backgroundHalloween and pumpkin harvesting time are fast approach (and are here respectively). With that comes the use of pumpkins in décor and baking as well. Not only are pumpkins entertaining for the season and satisfying to the taste, but they also have some impressive health benefits. In the research world, much research has been presented for the health benefits of pumpkin seeds. However, the puree of the pumpkin also has some health benefits of its own. This blog will explore both components and how consuming each may contribute to good health.

Pumpkin Puree

As mentioned above, more of the research on pumpkins has been focused on the medicinal properties of the seed. However, the puree, though less heavily researched, does have some beneficial properties to it. Many do not realize that pumpkin contains one of the highest levels of vitamin A compared to its vegetable counterparts. It contains more than 200x the recommended daily allowance for vitamin A! In addition, the puree provides a source of fiber, flavonoids, and antioxidants. In addition to these constituents, pumpkins are considered a low calorie vegetable, which is often recommended for those with diabetes, high cholesterol, and high blood pressure. This low calorie vegetable accounts for approximately 30 calories per 100 grams!

Pumpkin Seeds

Much research has been devoted to the medicinal effects of this seed (that is often thrown away). Pumpkin seeds, similar to the pumpkin puree, are a good source of dietary fiber. However, this source of dietary fiber is loaded with beneficial oils, specifically unsaturated fatty acids, that aid in good health. Other beneficial nutrients found in pumpkin seeds include vitamin E, beta carotene, lutein,

Health Benefits

As a result of all of the components that the different pumpkin parts contain, the following list of therapeutic effects can be associated with pumpkins:

  • Anti – diabetic: beneficial in diabetes
  • Anti – oxidant: decreases oxidative stress
  • Anti – carcinogenic: beneficial against cancer
  • Anti – inflammatory: decreases inflammation
  • Diuretic: can decrease urinary tract and prostatic symptoms
  • Anti – helminthic: beneficial against different parasites
  • Estrogenic: promotes estrogen update, building, and use
  • HDL Cholesterol promoting: increases levels of HDL (good) cholesterol

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.