Do compression garments work in recovering from workouts?

As you may know, several of Balanced Living Massage Therapy & Wellness Centre's therapists are active runners and cyclists, and many of our clients are cyclists and runners as well. The following is a recent study that found an increase in performance from wearing compression pants between cycling workouts. Just another thing to add to your personal list of ways to recover from those big workouts!

 

 

J Strength Cond Res. 2012 Feb;26(2):480-6.

Positive effect of lower body compression garments on subsequent 40-kM cycling time trial performance.

de Glanville KM, Hamlin MJ.

Source

Department of Social Science, Parks, Recreation, Tourism and Sport, Lincoln University, Christchurch, New Zealand.

Abstract

This study aimed to investigate the effect of wearing graduated compression garments during recovery on subsequent 40-km time trial performance. In a randomized single-blind crossover experiment, 14 trained multisport male athletes (mean ± SD: age 33.8 ± 6.8 years, 40-km time 66:11 ± 2:10 minutes:seconds) were given a graduated full-leg-length compressive garment (76% Meryl Elastane, 24% Lycra) or a similar-looking noncompressive placebo garment (92% Polyester, 8% Spandex) to wear continuously for 24 hours after performing an initial 40-km time trial in their normal cycling attire. After the 24-hour recovery period, the compression (or placebo) garments were removed, and a second 40-km time trial was then completed to gauge the effect of each garment on subsequent performance. One week later, the groups were reversed and testing procedures repeated. The participant's hydration status, nutritional intake, and training were similar before each set of trials. Performance time in the second time trial was substantially improved with compression compared with placebo garments (1.2 ± 0.4%, mean ± 90% confidence interval). This improvement resulted in a substantially higher average power output after wearing the compression garment compared with that after wearing the placebo garment (3.3 ± 1.1%). Differences in oxygen cost and rating of perceived exertion between groups were trivial or unclear. The wearing of graduated compressive garments during recovery is likely to be worthwhile and unlikely to be harmful for well-trained endurance athletes.

Barefoot running?

As you know, the therapists at Balanced Living Massage Therapy & Wellness Centre try to be a healthy bunch, running when ever we can. It was interesting to find this article that recently appeared in the Globe and Mail.
www.theglobeandmail.com/life/health/fitness/exercise/fitness-research/running-barefoot-isnt-necessarily-better/article2371842/

The article talks about the correlation between gait/foot strike when running, and injury frequency, also between shoe weight and injury's
If you start to experience the pain of running, instead of the joy of running, book in to see us. Massage Therapy can help!

Alzheimer's Disease & Coconut Oil

This is from our Naturopath Gail Sauer ND

Alzheimer's Disease & Coconut Oil

My weight loss group is always surprised when I lecture on the importance of fatty acids in the diet. Ingesting fat for a society focused on skinny seems counter-intuitive. The discussion becomes even more interesting when I begin to outline the beneficial properties in coconut oil!
The saturated fat in coconut oil has been long associated with elevated cholesterol levels. This association is not entirely incorrect since coconut oil does in fact increase HDL (good) cholesterol. This rise in HDL cholesterol, however, is good for the body. Since coconut oil increases HDL (good) cholesterol without affecting LDL (bad) cholesterol, it creates a more favourable ratio of LDL:HDL.
More recent research on coconut oil has suggested that the medium chain triglycerides in coconut oil may have some beneficial effect on the Alzheimer's brain. Alzheimer's disease involves a decreased uptake of glucose by brain cells. Because glucose is the main sugar feeding the cells of the brain and promoting their normal function, a decreased uptake of glucose translates into decreased and impaired cellular function and, consequently, brain activity.
Medicine has long known that ketones are an alternate fuel for brain cells. What has been found in the Alzheimer's brain is, despite the fact that glucose uptake is impaired, ketone uptake is not. Providing the brain with this alternate fuel may preserve and improve brain function.
Where does coconut oil fit into this picture then? Ketones are typically produced by the liver when your systemically circulating glucose is low (low blood sugar), during a period of fasting (sleep, etc). The issue in Alzheimer's is that so long as we are eating, our blood sugar will not be low enough to result in ketone production. This results in the brain not having access to this alternate fuel. However, if ketones are available to the brain on a continued basis, brain function will improve. Fortunately, the metabolism of medium chain triglycerides produces ketones regardless of blood sugar status .. AND coconut oil is one of the best sources of medium chain triglycerides!
Could altering the prognosis of cognitive outcome in the Alzheimer's patient be that easy? Apparently, YES! This video was brought to my attention as a phenomenal example of the wonderful therapeutic potential of coconut oil. It is inspiring to see that some MDs are willing to acknowledge the promise of naturopathic therapies! Please watch: CBN News - Mary Newport MD (click on the link .. also please look beyond the 20-second advert for the religious book)!

Readers Choice Award!

Last month, the results came out for the Markham Economist & Sun newspaper's Readers' Choice Awards. The readers picked Balanced Living (Fiona Thomson RMT) as the winner for best Refloxologist. Reflexology is a massage therapy treatment, which focuses on the nervous system and helps to balance the body as a whole. It is mainly performed on the feet and is an overall deep relaxation technique to improve sleep, reduce stress and improve circulation throughout the body. It may be covered under your massage therapy benefits. Now that spring is here, what a better time to book in and try it for yourself! Call 905-209-1005 to book a reflexology appointment with Fiona today.

Naturopathic survey results

A new survey commissioned by the Canadian College of Naturopathic Medicine reveals that almost half of Ontarians treated by naturopathic doctors report naturopathic medicine has helped reduce their use of prescription drugs. Further, approximately 4 in 10 of those individuals report fewer visits to their family doctors and 3 in 10 to hospitals as a result of the care they receive from naturopathic doctors.
If you have thought about seeing a Naturopath, call today to book a free 15min session with Dr Gail Sauer and find out how Naturopthic medicine cn help! 905-209-1005    balancedliving.ca

The end of the year is near!

The month of december is a crazy one for our clinic, so many of our clients rush to use up the last of there benifits coverage before it runs out December 31st. This year don't get caught in the rush, call today to book in those last appointments while there is still time.

Also watch for details about the new date for the Wellness Weightloss Program coming in late December, and information on our new monthly talks, each month we will have a one hour talk guided by our great staff. The first topic will be Meditation, and will be presented by Dr Gail Sauer ND in January.

The new Weight Loss program is here!

Balanced Living Wellness Series


Wellness Weight Loss

What is the Wellness Weight Loss Program?

The Wellness Weight Loss program is designed to reduce health risks associated with lifestyle choices, improving overall health and life balance. The 12 week program will introduce participants to a way of life that facilitates healthy weight loss and weight maintenance: addressing the relationship between eating and emotional wellbeing, metabolism, exercise and weight loss, stress and body composition and sleep relative to recovery and weight maintenance.

What is the Balanced Living Wellness Series?

Balanced Living Wellness Series offers a variety of programs that are offered in the Markham area. The programs of our series are associated with Balanced Living Massage Therapy and Wellness Centre located in Cornell, Markham. Balanced Living, winner of the Reader’s Choice award 2006, 2008, 2009 and 2010, is an established wellness clinic offering massage therapy, ART, acupuncture and naturopathic medical care. The Wellness Weight Loss program has been created by Gail Sauer ND, an associate of Balanced Living Massage Therapy and Wellness. Gail is a licensed and established Naturopathic Doctor, Seneca college professor, regular lecture at Wellspring Sunnybrook, yoga instructor and athlete who brings her experience in nutrition, lifestyle counselling, weight loss, mind-body medicine and exercise therapy to ease your transition to healthier living.

What can you expect from the Wellness Weight Loss program?

Wellness Weight Loss endeavours to generate a fun, positive and supportive environment for participants attempting to achieve weight loss by means of embracing health. Changing your life is not easy: our weight loss program provides you with the foundation, knowledge and encouragement you need to make a lasting transformation.

Weekly 60 to 75-minute, group meetings will cover a variety of research-based topics from exercise to emotional eating and from meal planning to stress and sleep. Participants will be equipped with a weekly nutrient –rich and satisfying recipe which adheres to the principles introduced by the program.

Participants can expect a change in weight (1-2lbs of weight loss/week, depending on body composition and goals), increased energy and vitality, diabetes and heart disease risk management, improved sleep and a greater sense of wellbeing. Most importantly, participants will experience a supportive approach to managing lifestyle habits with fun, motivation and maybe even a little laughter.

***Please note: Wellness Programs are also offered to corporations at your place of business***