Dealing with lots of athletes in my practice as well as seeing many people who have made ‘getting fit’ a new year’s resolution for 2013, a common question I get is; “….should I stretch before exercise or not?”.

In the last 5-10 years especially, I have come across articles in academic literature that have suggested that stretching before exercise could actually detrimental to athletic performance at best, but at worse, could even be harmful! Some select studies have suggested that stretching immediately before exercise may actually rob the body of it’s full strength potential. Now, in some circumstances I can see how this may be an undesirable outcome for select athletes. But I have to admit, after reviewing these studies, I’m not sure if most people would fall under the criteria for this risk. 

The idea of stretching is to improve circulation to the muscles, increase flexibility to the joints, prepare the body for the exercise to come and to also hopefully prevent or limit the soreness many people feel after the exercise. An extension to preventing post exercise soreness is to also prevent possible injury as well. This is a common goal that I see in practice. Patients not only want ways to prevent injuries to avoid pain and suffering but also to keep up their exercise routine and remain fit. 

Now, the current research is very poor in proving that stretching before exercise can prevent soreness after and it is easy to understand why. Delayed onset muscle soreness (DOMS) can have many factors involved. Including; fitness levels, age, flexibility, environmental, athletic training etc. But for the most part, my patient’s exercise routine usually involves regular visits to the gym or sports. They aren’t training for a tournament or a world class event. Rather, their goals are to stay in shape, stay active, and to control or maintain weights. For these patients I suggest they follow these recommendations;

- Do what’s right for you. That is to say, if you’re used to stretching before exercise and it feels good, then there’s no reason to stop. 

- Improve your fitness level. Meaning studies have suggested many athletic injuries are a result of poor conditioning more so than poor flexibility alone. 

- Establish a routine and stick with it! First and foremost, exercise should be enjoyable. Let’s face it, if your exercise is a burden and not enjoyable, the likelihood you will maintain it for the long term is very low. So my suggestion to patients is try different things! Find a routine, sport, activity, etc. that gets your heart pumping and that’s fun. That way, you can continue for the long term!

If you’re in the Commercial Drive area of East Vancouver, stop by my office or visit my website here; COMMERCIAL DRIVE - EAST VANCOUVER CHIROPRACTOR; DR. DOMINIC CHAN!!!

This was an interesting study that came out recently that looked into the claims that exercise actually boosts the immune system.The researchers went one step further and used participants who had received treatments for cancer. (Cancer patients suffer from compromised immune systems as a result of the treatment itself. Radiation and chemotherapy attacks cancerous as well as healthy cells. As a result, patients recovering from cancer, are susceptible to secondary infections as their normal immune response isn’t there)

The researchers found that exercise can greatly decrease the risk of these patients developing a secondary cancer. These findings could also explain how a patient who has never been diagnosed with cancer can use exercise to help reduce the chances of getting this diagnosis. 

A team of experts, led by Laura Bilek, from the University of Nebraska Medical Center, found that exercise actually changes the composition or ‘make-up’ of a person’s immune system.T cells, a type of immune cell that protects against infectious agents and cancer cells, were the focal point in the investigation of the cancer survivors who had just finished chemotherapy. Previous studies had shown that chemotherapy actually changes these protective T cells. After chemotherapy, T cells were found to be in a less potent or less effective state. In this study, the researchers found that after a 12 week exercise program, these T cells were actually replaced with different T cells that were more potent and effective at fighting off infections and even cancer!

Bilek explained, “What we’re suggesting is that with exercise, you might be getting rid of T cells that aren’t helpful and making room for T cells that might be helpful.” Since this dramatic change was observed in patients battling cancer, it would be reasonable to deduce that exercise could impose the same benefits for those never being diagnosed with cancer as well. 

As the laundry list of exercise benefits continues to grow, it is undeniable that everyone should make exercise a part of their daily lives. It still confuses me how many people will diligently take care of their teeth, brushing and cleaning often twice a day. However, these same people will forget about the rest of their bodies and ignore exercise all together. Please don’t underestimate the value of movement and exercise!

If you’re in the Commercial Drive neighborhood of East Vancouver, drop by my office or visit my website here; COMMERCIAL DRIVE - EAST VANCOUVER CHIROPRACTOR; DR. DOMINIC CHAN!!!

(Usain Bolt the fastest man on earth receiving Chiropractic treatment)

Today is August 10, 2012 and what we have witnessed over the last 4 days is Usain Bolt, solidifying his claim to the title; ‘fastest man on earth’. In addition, he is arguably now the best sprinter the world has ever seen. What you may not know, is that leading up to the Olympics in London, Bolt was rumored to be injured because of second place finishes to his countryman, Yohan Blake in both the 100m and 200m dash. 

The rumored injury in the weeks leading up to the Olympics was a ‘bad back’. The exact details of the injury may never be known because a lot of high profile athletes do not want to surrender information that may help their competition. However, what has come to light is that Bolt has been receiving Chiropractic treatments. It’s hard to say for how long the fastest man on earth has been seeking the help of a Chiropractor, but what’s hard to argue is the benefit of this kind of care. 

Dr.Michael Douglas has been the official Chiropractor for the Jamaican Olympic team since 1996. He has worked with world class athletes to help them recover from injuries, improve their flexibility and function to help them perform at their best. Recently, team Jamaica swept the podium, winning gold, silver and bronze in the men’s 200m race at London 2012. 

If the fastest man on earth and his teammates use Chiropractic to help them perform at their best, just think of what it can do for you! If you’re in the Commercial Drive area of East Vancouver, stop by the office or visit the website here; COMMERCIAL DRIVE - EAST VANCOUVER CHIROPRACTOR; DR. DOMINIC CHAN DC!!!

I get this question a lot in practice and it is, ” when do I apply ice? and when do I apply heat?”. Well to answer that question, we need to better understand inflammation. Inflammation is actually the body’s attempt to heal. Inflammation is a process where the body is attempting to rid itself of harmful materials including damaged cells, pathogens and toxins/irritants. This is a natural and very essential process to healing wounds and injuries. 

There are two basic types of inflammation that can occur; chronic and acute. Chronic inflammation often occurs when the body for some reason, is unable to rid itself of an irritant or pathogen, or an irritant is continuously present. This scenario keeps the inflammatory response engaged and is not allowed to end. These situations would include; asthma, tuberculosis, Crohn’s disease and ulcerative colitis.

The other scenario, and the one I commonly see in practice is acute inflammation. This will often involve some kind of trauma or injury. A fall, a slip, being hit by something or someone, intense exercise or sports etc. These are often situations when a patient can remember Commercial Drive - East Vancouver Chiropractor; Dr. Dominic Chan DC - ” What is Inflammation?exactly what brought the pain on. In these scenarios, the onset of pain and discomfort is quite fast. The pain is likely reported immediately after or 1-3 days following the incident. In the acute phase, the patient will likely experience the hallmarks of inflammation; “PRISH”. That would be; Pain, Redness, Inflammation, Swelling and Heat!.

But let me add that acute inflammation may also commonly be associated with bruising as well. In the immediate hours to days following acute inflammation, it would be better for patients to apply ice. (This would be immediately after the injury up to 3-4 days following). This process will address all the components of PRISH. Applying the ice will help to reduce the pain, redness, inflammation, swelling and heat. Ice can also allow the patient to heal from their injuries faster. 

Now conversely, 3-4 days after an injury or if there was no apparent trauma involved, I would recommend my patients apply heat instead. In these situations, patients will report discomfort often associated with stiff and sore muscles. Heat in these situations will help increase circulation so that the muscles can relax better and pain can be reduced. 

Hope this explanation clears things up a little! Remember, if you’re in the Commercial Drive neighborhood of East Vancouver, come stop by my office or visit me here;COMMERCIAL DRIVE - EAST VANCOUVER CHIROPRACTOR; DR. DOMINIC CHAN DC!!!

Although this isn’t normally the primary complaint that I see in practice, it is one that many patients complain of. It’s fatigue. The general sense of ‘tiredness’ or ‘lack of energy’ that affects a lot of people. Many of these patients will tell me it’s not a lack of sleep. Many of these people claim they are getting 7-8 hours of sleep per night, however, they can’ t get away from the feeling of tiredness.

 A recent study from the University of Geneva and published in the Canadian Medical Association Journal, is suggesting that women who complain of fatigue, but who are not anemic, could benefit from iron supplements. The study included 198 women from the ages of 18-53. 102 of the women were given daily iron supplements and the remaining 96 received a placebo pill.  The women were monitored for 12 weeks and the results were compared.

 The biggest difference the research found was in fatigue. Interestingly enough, even the group taking placebo pills also reported improvements in fatigue. This group reported a 29% reduction in fatigue. However, the group given the actual iron pills reported a 48% reduction in fatigue. “Our key findings are that iron supplementation can improve the feeling of fatigue in nonanemic women,” said study author Paul Vaucher, a neuroscience doctoral student at the University of Geneva.

 Asked why iron may be effective for combating fatigue in women with low iron, but not anemic, levels, Vaucher said, “The benefits we observed might not be explained by the effects on blood stores alone.”

“Recent neuroscience research suggests that fatigue could be due to the lack of iron in brain tissues, and might be completely independent of iron blood stores,” he explained. This is a fascinating twist on the role of iron in human nutrition. To think that iron could actually affect and alter brain physiology means we need to better appreciate the affect of nutrition/supplements on health, mood and energy.

 If you’re in the Commercial Drive neighborhood of East Vancouver, come visit Dr. Chan’s office or stop the website; COMMERCIAL DRIVE - EAST VANCOUVER CHIROPRACTOR; DR. DOMINIC CHAN DC!!!!

This is an interesting article that appeared in a recent edition of the Journal of Occupational and Environmental Medicine.What the authors wanted to know was,…”what were the chances of repeated disability for low back pain patients seeking care from different health care providers?” A simple enough question it seems, so researchers sought out to compare the effects comparing three different health care options; physicians (MD), physical therapists (PT) and chiropractors (DC). 

The researchers looked at 894 patients who had suffered a work place injury and then followed their progress over the following year. The participants of the study were divided between the three different treatment providers. The year following tracked progress from their first episode of disability through their subsequent return to work.(This period was referred by researchers as the ‘health maintenance care period’)

To analyze the data the researchers collected, they had to account for the workers demographics and severityof pain. Once this was done, they could get a clearer pictures of the differencethe three therapies actually made to the patients. What they found was very surprising!

This study found that the likelihood of recurrent disability due to low back pain was consistently higher for patients receiving care from a physician or a physical therapist compared to a chiropractor. In fact the difference was huge! According to the data, patients were 60% more likely to suffer recurring disability if they were treated by a physician compared to a chiropractor. What’s even more astonishing was patients were TWICE as likely to suffer recurring disability if they were treated by a physical therapist compared to a chiropractor!

The main conclusion of the study was;’In work-related nonspecific low back pain (LBP), the use of health maintenance care provided by physical therapist or physician services was associated with a higher disability recurrence than in chiropractic services or no treatment.’ This is something that I have also personally noticed in practice. I have seen patients who were suffering from joint dysfunction and muscle imbalances who sought my care after being disappointed with physical therapy/physiotherapy. These patients often reported that the physical therapist had them performing exercises that they were clearly not ready for. Only leading to frustration for the patient and even in rare cases, re-injury!

This study shows that work related cases of low back pain should be treated by chiropractors. The size of this study was good. With nearly 900 participants in the study, I think the results are pretty clear and hard to refute.

In the Commercial Drive neighborhood of East Vancouver? visit Dr. Chan’s office or visit the website here; COMMERCIAL DRIVE - EAST VANCOUVER; DR. DOMINIC CHAN DC!!!

References:JOEM or online: Cifuentes M, Willetts J, Wasiak R. Health maintenance care in work-related low back pain and its association with disability recurrence. JOEM, April 2011;53(4):396-404. 

Eating too many calories may not be the only reason people gain weight. A new study appearing in the journal; Cell Metabolism has found that mice given food on a schedule, gained less weight than mice who were allowed to eat whenever they liked. Eventhough, the diets for the two groups consisted of the same foods!

According to researchers, the study shows that restricting eating times is an under appreciated way to keep off the pounds. ”Every organ has a clock,” said study researcher Satchidananda Panda, of the Salk Institute for Biological Studies in La Jolla, Calif. That means there are times that our livers, intestines, muscles and other organs work at peak efficiency, and other times when they are — more or less — sleeping, Panda said. The body has natural biological ‘clocks’ that determine when certain organs work at their best. When mice or even people eat frequently throughout the day and night, these ‘clocks’ can be thrown off.

The researchers suggest that there is evidence that our eating habits have changed over the years. For one thing, we in western culture have access to an abundance of food at our fingertips. We are able to eat whatever we want almost whenever we want. It’s not hard to find fast food restaurants that now cater to late night eaters with ‘24 hour’ access to junk food. But the other problem is also that we have a lot more stimulus that keep us up later at night. We have computers, the internet, TV, streaming video, Tivo, video games, cell phones etc. All these things that we traditional resort to to ‘unwind’ after a hard day, also helps to keep us up. 

It’s no secret that when people are engaged in these activities, we tend to snack. So what’s the take home message. Well if you are really committed to losing weight, you have to look at ALL the factors that help you pack on the pounds. Engaging in exercise and watching what you eat is a great start, but actually understanding how your body naturally processes calories is important as well.

In the Commercial Drive area of East Vancouver? come drop by the office, or visit the website here; COMMERCIAL DRIVE - EAST VANCOUVER CHIROPRACTOR; DR. DOMINIC CHAN DC!!!

This recent article came out extolling yet again the health benefits of eating fruits and vegetables. But not in the way that you might think.Researchers from the University at Buffalo found a link between eating lots of fruit and veggies and maintaining a tobacco-free lifestyle in smokers. This article published in thejournal of Nicotine and Tobacco Research, included 1000 participants. The researchers had the participants answer surveys regarding their fruits and vegetables intake and smoking habits. 

What the researchers found was that there was a positive correlation between a participants fruits and vegetables intake and the likelihood that they had quit…….and stayed away, from tobacco. To go further, the researchers also noticed that those who ate the most produce, were about 3 times more likely to also have reported not smoking at all in the last month!

Now it’s not possible to draw a direct correlation between consumption of produce and smoking cessation, but it does make you wonder about what the relationship is. Some possible explanations are; perhaps those who ate more fruits and vegetables have made a concerted effort to become healthier in all aspects of their lives? Thus motivating them more intensely to quit smoking. Perhaps, the consumption of more fruits and vegetables increases a person’s intake of fiber. Making them feel more ‘full’ and more likely to ignore the craving to light up? Another interesting possibility posed by researchers is that eating more fruits and vegetables can actually alter the body and brain’s biochemistry! Meaning, eating more produce actually made cigarettes taste WORSE and thus less enjoyable for the smoker!

 ”With a few modifications to their diet — consuming items that make cigarettes taste bad, such as a cold glass of milk, and avoiding items that make cigarettes taste good, like a pint of beer — smokers can make quitting a bit easier,” Joseph McClernon, Ph.D commented.

Wow, that idea is truly fascinating indeed. Now whatever mechanism is at work, the overall benefit of quitting smoking is undeniable. But to think that eating more fresh fruits and vegetables could aid in your attempts to quit, is fantastic on so many levels!

Please leave your questions or comments here if you like or if you’re in the Commercial Drive neighborhood of East Vancouver, stop by the office. Click the link to visit the website; COMMERCIAL DRIVE - EAST VANCOUVER CHIROPRACTOR; DR. DOMINIC CHAN DC

This article seemed interesting to me not only because I commute to work but it made me wonder why some patients explain that they can’t find the time to exercise. Being a doctor, I realize today’s lifestyles are extremely busy but you must make time for your health, or suffer the consequences.

This article was written by  Dr. Christine M. Hoehner of Washington University in St. Louis, Missouri and published in the American Journal of Preventive Medicine. Dr. Hoehner and her team looked at the commuting habits of 4,297 people. She also measured key metabolic and health indicators and compared them among the participants. Body Mass index (BMI), Cardiorespiratory Fitness (CRF), blood pressure, cholesterol, fasting plasma glucose, waist circumference were among some of the indicators monitored. In addition, Dr. Hoehner also had the participants complete a survey regarding individual assessments of their activity/ exercise levels.

The study found that those who had to travel the farthest to and from work were the ones who showed the poorest measurements in the health indicators mentioned. These people were also the ones who reported the lowest activity/exercise levels as well. Now that just might seem like common sense, those who spend more time commuting have less time to exercise, right? Yes, but lets look at the consequences for a moment. The longest commuters were measured to have the lowest cardiorespiratory fitness as well as the highest BMI’s, waist circumference and blood pressures. 

Another interesting finding was that the ‘tipping point’ distance was somewhere around 15 miles (about 24 kms) At this distance and further, the likelihood participants would show poor health indicators measurements was significantly higher.

Moral of this story is that if your commute to work is long or especially long, you really must make an effort to exercise! Understandably, the time spent during your commute takes away from the time doing the things you ‘want’ to do, but your health and even your life, may depend on it!

Questions or comments? Leave them here. In the Commercial Drive area of East Vancouver? visit Dr. Chan’s office or check out the website here; COMMERCIAL DRIVE - EAST VANCOUVER CHIROPRACTOR; DR. DOMINIC CHAN DC!!!

At times I get calls to my office inquiring about how much it cost for Chiropractic Treatment. For some people, they may be eligible for treatments starting at just $8 per visit. Understandably, when patients hear this, they are ecstatic and can’t believe it!

I thought I’d write a quick post today about the fee schedule at my clinic to help those of you who would like more information about this. Now to start off, first time visits to my office carry a $60 charge. The first visit includes a thorough history, examinations, testing, report of findings, treatment and a follow up plan. Because of everything covered, I recommend patients set aside 40-45 minutes for this visit.  Many patients who visit my office enjoy the benefit of having their Chiropractic treatments covered by their insurance providers through work. Depending on your employer and/or health insurance company, the reimbursement levels may vary. (Please refer to your HR department and they can help explain the exact level of coverage your employer provides). All patients, provide payment for the services at the end of their appointments and a receipts is issued to them. Patients can then submit these receipts to their insurance companies so they can get their appropriate reimbursements. 

Subsequent visitsare charged $45/visit. Again, the procedure as described above is followed in order for patients to get reimbursements from the insurance company. 

Now here’s where things get interesting. Some patients are eligible to receive Chiropractic care that is subsidized by the government. These patients qualify under a billing program called; “Premium Assistance”. Generally, patients qualify for this program based on their income. But people who suffer disabilities and people of first nations status also often qualify. (If you would like to confirm if you qualify for the “Premium Assistance” program, the process is done in about 2 minutes and can be completed over the phone. Please call my office manager, Susan at 604-876-4988 and she will gladly check for you.)

*Patientswho qualify for the Premium Assistance program only pay a “User Fee” at my office. The User Fee for the first visit is $15. After the first visit, subsequent visits after that are only $8/ visit! (There is a limit of 10 visits/calender year that a qualifying patient may use for therapy including things as; Chiropractic, massage, acupuncture, physiotherapy etc.) Also important to note is that each individual office will handle Premium Assistance differently, however, this is just an explanation of how it is handled at my office. The $8 user fee for Chiropractic treatment has been very beneficial for patients who otherwise could not afford the regular fee. Many of my patients who first learn that they qualify for Premium Assistance are not only shocked but very happy indeed! (Please note that $8 is the current user fee and can change without notice)

Also, my office accepts Worksafe BC and ICBC claims as well. Often times, patients with these claims can receive Chiropractic care at NO cost to them! 

If you have any questions or are in the COMMERCIAL DRIVE neighborhood of EAST VANCOUVER, stop on by or visit my website here; COMMERCIAL DRIVE - EAST VANCOUVER CHIROPRACTOR; DR. DOMINIC CHAN!!!!