Children/Teens

Health Guides
Little Footprints
Foot Care

Foot care is important at all stages in life, but the first few years are the most crucial to your children’s development of healthy feet. After all, these little twinkle toes are going to carry them places for the rest of their life. Ensuring good foot care in the initial days will help preventing problems that might arise at a later stage.

Baby Steps:

During the first year, the infant’s feet undergo radical changes. Avoid putting too much strain on them, as they are very flexible and delicate and hence, more prone to damage. Allow the baby to freely kick and stretch its feet for normal growth. Also, make sure that the socks and shoes do not squeeze the toes.

The First Steps:

It is not advisable to force your toddler to walk. Avoid making comparisons with other toddlers as they learn how to walk between the ages of 10-20 months. Hence, if the neighbour’s child walked at 10 months and your 15-month-old kid still wobbles in a walker, do not press the panic button. When ready, the baby will take the first steps.

The Little Dynamo:

By the time children are 7-8 years old, their feet are fully formed. Measure your growing child’s feet every 2-3 months and if required, change his/her footwear. Even though foot problems arise mostly from play injury, illness, deformities or heredity, improper footwear can further agonise those conditions. Timely medical intervention can help prevent bone risk problems.

Common foot dilemmas

In-toeing: Metatarsus Adductus, popularly called Pigeon Toes, is a common foot condition affecting young children. It affects babies of both sexes. Though the actual cause is not known, doctors believe that this happens due to the babies being tightly curled up in mother’s womb. This condition may make it difficult for the child to walk and he/she may trip often. These kids rarely require treatment and get better with time. Occasionally they might need casts or special corrective shoes. Surgery may be suggested only in extremely rare cases.

Flat feet: Baby feet are way different than adult feet. Though the structure is the same, many babies at birth naturally appear flat-footed. This is because of the arch that is yet to develop and a thick layer of baby fat, which protects your infant’s feet. Do not worry, if your little one’s feet are fat, flat and floppy. Just as in-toeing, even this condition will disappear in most cases as your baby begins to stand and walk. However, check with your podiatrist if this condition prevails even by the time your child turns five years of age.

With or Without Shoes

Under proper conditions, it is healthy for kids to roam around barefoot for the proper development of their feet. Footwear is very important from the point of view of healthy development. Wearing poorly fitting shoes in childhood can lead to a number of problems in adulthood. Children’s bones are so flexible that the feet will deform even without their realising it. Despite footwear being essential for the protection of little feet, it is advisable to limit its usage to outdoors and certain dress-up functions at home.

Physical Activity

Healthy Living — Physical Activity
Leaner, Longer and Stronger
Humera Sayeed

Often described as an intelligent and precise approach to exercise, Pilates continues to gain popularity worldwide.

Introduced to North America in the early 1920s by Joseph Pilates, the exercise method focuses on lengthening and strengthening the muscles by creating a union between mind and body. It helps people of all ages stay fit, increase flexibility, improve posture and get rid of back pain.

Lynne Stewart, a Pilates instructor at Sol Pilates in Markham, Ontario believes that the exercise tackles the body’s imbalances caused by daily activities and helps alleviate stress. “Activities such as long hours in front of a computer or driving can cause many muscle imbalances. Pilates programs create a balance in muscles and hence, lead to a healthier posture,” she says.

Pilates can be practiced either at home or with a certified instructor in a studio environment. Depending on the instructor, class settings can vary from one-on-one training to group training of up to 20 people. Commonly Pilates is practiced two to three times a week, but results will depend on each individual.

Different types of Pilates

Over the years, many instructors have developed their own versions of Pilates programs, based on the fundamental principles taught by Joseph Pilates. Mari Winsor creator of Winsor Pilates has taught her program for over 15 years in the United States. Former professional dancer, Moira Merrithew created Stott Pilates, a contemporary approach to the exercise regime.

“The programs have evolved based on various things including recent research into biomechanics and anatomy,” Stewart says. “While all the programs have similarities, the general public is primarily aware of the popular ones such as Winsor (Pilates) or those with a strong international presence such as Stott Pilates.”

Other Pilates programs include Body Harmonics Riverdale Pilates and Body Control.

Pilates vs. Yoga

The core teachings of Pilates and Yoga are quite similar to one another, yet both differ in their practice. Both forms of exercise focus on creating unison between mind and body. Each one develops, tones and increases muscle flexibility by using the natural resistance created during movement.

Pilates principles include proper alignment, centering, concentration, control, precision, breathing and flowing movement – all similar to Yoga’s core teachings.

The main difference is that while Pilates concentrates on developing core strength in the body and proper alignment in the spine, Yoga focuses on the wellbeing of body in unison with mind.

Breathing techniques also differ in the two styles of exercise and therefore, offer different results. Pilates requires inhalation through the nose and exhalation through the mouth while, Yoga teaches inhalation and exhalation through the nose only.

Being careful, not careless

It is advisable that one learns Pilates from a well-trained instructor. “Without the guidance of a well-trained instructor, a person may move too quickly, too far into a range or overuse certain muscles,” Stewart says.

It is important to let your instructors know of any injuries and medical conditions, so that he or she can help you focus on strengthening that area or deal with that problem. Always consult your physician before attempting any exercise program.

Healthy Habits

Healthy Living
Boost Your Immunity
Healthy Habits

Canadian society is largely health conscious and has good healthcare facilities like other developed nations. But when it comes to developing our immune system, which is a vital element in the protection against diseases, the Canadian society surprisingly lags behind the rest of the developed nations in the world. Researches show that 30% of the post World War II Canadian population is affected by diseases such as asthma and hayfever, indicating our weak immunity power.

How to improve immunity

Fortunately, improving your immune system does not require lots of time, energy or efforts. Some simple changes in food habits and lifestyle along with proper vaccinations will boost the immune system of your body.

Following are the super seven ways to boost your immune power:

1. Change your food habits: Switch to “immunity friendly” food habits. Start using more of fresh lemon juice in your food because lemon restores acid-alkali balance in your body. Add lemon to water, tea, salads, baking or cooking, and use them often. Eat foods rich in proteins and drink enough water.

Include fresh fruits and vegetables in your daily diet.. Raw fruits and vegetables provide antioxidants, vitamins, minerals, fibre and enzymes to your body. Many vitamins found in these fruits and vegetables, such as Vitamin C, protect the cells in your immune system from getting damaged by the toxins in the environment.

Knock off the junk foods and caffeine from your food list completely or reduce as much as possible. If you are advised by your doctor that your immune system needs improvement, stop drinking coffee. Caffeine in the coffee takes away minerals and vitamins, dehydrating you in the process. If you can’t live without your coffee, at least make sure that you drink two more glasses of water for every cup of coffee you drink. Also, stop eating refined white sugar as it can be the single most important factor in decreasing your immunity.

2. Sleep well: A simple, but very effective way of boosting your immune system in the body is to sleep well. A goodnight’s sleep not only keeps you and your skin fresh, it also improves your immune system significantly.

3. Get vaccinated: Vaccines provide you the disease specific immunity. According to Dr. Monika Naus, medical director of the immunization program at the BC Centre for Disease Control in Vancouver, you need to keep checking with your doctor or public health authority on a regular basis to get the required vaccinations for adults and children.

4. Maintain cleanliness; but don’t overdo it: While maintaining clean surroundings is definitely a good thing, overdoing it can work against your immune system! When you clean your house to maximum possible extent, you kill even the milder germs present in the environment. Your immune system needs these milder germs to practice its skills and be ready when the more dangerous germs attack your body. If there are no germs at all, your immune system may be ill-prepared when faced with a real danger.

5. Stop smoking: When you smoke your body gets flooded with the toxic mixture of chemicals that exposes your body to illnesses. Also, smoking blocks the airways’ natural mechanisms, which clean out the infectious agents in the body. So, the message is loud and clear. If you want a better immune system, stop smoking, now!

6. Use Antibacterial sanitizers with care: No doubt, antibacterial sanitizers keep your house clean; but if you overuse them, even the less dangerous viruses may be wiped out of the atmosphere and your immune system may loose out on the opportunity to practice its skills for the big fight!

7. Exercise: Because of our modern lifestyles, most Canadians spend a better part of their lives within four walls, hardly getting any exercise. Getting a good workout is imperative to boost the immune system in your body.

Conclusion

As we can see, boosting your immune system is not just about introducing one or two elements in your daily routine. It’s about adopting a new lifestyle. But doing this can be both easy and fun. And of course, it will definitely boost your immune system!

Women’s Health

Healthy Living
CERVICAL CANCER
Women’s Health



There are two main types of cervical cancers: cell carcinoma and adencarcinoma. About 80 per cent to 90 per cent of cervical cancers are squamous cell carcinomas; the remaining 10 per cent to 20 per cent of cervical cancers are adenocarcinomas.

Early cervical cancer, usually does not produce symptoms. In women who receive regular screening, the first sign of the disease is usually an abnormal Pap test result. Vaginal bleeding, contact bleeding or (rarely) a vaginal mass are some of the signs. Moderate pain during sexual intercourse and vaginal discharge are some of the other symptoms of cervical cancer.

In the advanced stage, metastases, the spread of cancer from its primary site to other places in the body, may be present in the abdomen, lungs or elsewhere. Loss of appetite, weight loss, fatigue, pelvic pain, back pain, leg pain, single swollen leg, heavy bleeding from the vagina, leaking of urine or faeces from the vagina, and bone fractures are some other possible symptoms.

The exact cause of cervical cancer is unknown. The primary factors causing cervical cancer are several types of a virus called Human Papillomaviruses (HPV). The virus spreads through sexual contact. Having multiple sexual partners or having sex with a promiscuous partner, history of sexually transmitted disease (STD) and sexual intercourse at a young age are some of its causes. Most women’s bodies are able to fight HPV infection, but sometimes the virus leads to cancer.

Different types of treatment are available for patients with cervical cancer. Some treatments are standard (the currently used treatment), and some are being tested in clinical trials. Three types of standard treatment are used:

Surgery: In this, the cancer is removed through surgical operations using techniques such as conization, total hysterectomy, bilateral salpingo-oophorectomy, radical hysterectomy, pelvic exenteration, cryosurgery, laser surgery and loop electrosurgical excision procedure (LEEP).

Radiation therapy: This treatment uses high-energy x-rays or other types of radiations to kill cancer cells or keep them from growing. External radiation and internal radiation are two types of radiation therapy.

Chemotherapy: This treatment uses drugs to stop the growth of cancer cells, either by killing the cells or by stopping them from dividing. When chemotherapy is taken by mouth or injected into a vein or muscle, the drugs enter the bloodstream and can reach cancer cells throughout the body (systemic chemotherapy). When chemotherapy is placed directly into the spinal column, an organ, or a body cavity such as the abdomen, the drugs mainly affect cancer cells in those areas (regional chemotherapy).

Proper vaccinations can protect girls and women from the four types of HPV that cause most cervical cancers. Shunning temptations such as smoking, multiple sexual partners, sexual intercourse at a young age, etc. can help prevent this bizarre disease. After all, prevention is better than cure!

Weight Maintenance

Weight Management
How to Maintain a Healthy Weight
Weight Maintenance



There is nothing as frustrating as gaining weight after you worked so hard to lose it. It is a stab in the back, especially for those people who put so much time and effort to reach their goals but did not stick to a healthy lifestyle after attaining their desired weight. Once you have decided to take a big step and start living a healthy life, there is no turning back. Healthy habits should be part and parcel of your life.

Never skip your breakfast. Breakfast is the first meal of the day, and it gives you the energy you need to start the day. According to National Institute of Environmental Health Sciences, people who do not skip their breakfast are less likely to snack during the day.

Eat slowly and chew your food thoroughly. "Slow but sure" should be your slogan. The faster you eat, the more likely you are to overeat. Your brain needs about twenty minutes to register that you have had enough, which is why you even need to take a break before going for seconds.

Be active. This is one of the best ways to help you maintain healthy weight. Choose exercises that you enjoy—for example, walking, jogging, cycling, and aerobics—and have fun. Avoid spending hours watching TV or playing computer games.

Pack your fridge with healthy foods. Vegetables and fruits are good low-fat snacks. In fact, about 2 cups of fruits and 2-3 cups of vegetables a day help you not only lose weight but also stay healthy (fruits and vegetables are loaded with vitamins and minerals).

Do not eat if you are not hungry. Find other ways of relieving your stress: you can meditate or do yoga, take a walk outside and have a breath of fresh air.

Weight Management

If weight problem is weighing you down, here is good news for you.

Whether you are over weight, under weight or fluctuating between the desired and the detested weight, we have a solution for you.

Still better news is that managing your weight is easier than you probably think. And the best news is that you don’t have to hit the gym or go on a strict diet plan if you don’t want to. There are many alternative ways to attain and maintain a healthy weight.

We will get you started by helping you find your body type, track down the lifestyle flaws and then, finally arrive at the most suitable solution to manage your weight.

Weight Loss

Weight Management
Weight loss: Myths Vs. Facts
Weight Loss

Our friends say exercising on an empty stomach gives great results. Your parents say you need to eat something first. Confused? Most weight loss tips are steeped in misconceptions. Read on to clarify some of the common myths associated with weight loss…

Myth 1: Ab exercises flatten the stomach

Fact: Ab exercises only tone and firm the lower layers of stomach muscle. If you happen to have layers of fat above, it won’t make any difference. Therefore, do aerobic exercises (like walking, jogging or skipping) to first shed all that fat off and then move on to the ab exercises.

Myth 2: Drinking water before exercise is harmful

Fact: Water is essential to replenish fluids lost during strenuous exercise. Therefore, drink water in equal amounts – before, during and after any exercise.

Myth 3: Eliminating fats helps shed weight faster

Fact: Fats in large doses are harmful. However, in small amounts, they can help you feel fuller during the day. That way, you’re less likely to binge later.

Myth 4: High protein, low carb diets burn fat faster

Fact: Ingesting too much protein can result in high fat and cholesterol levels in the body. It can also lead to heart diseases. Too many carbohydrates in the diet can result in the formation of Ketones (which are broken down variations of fat). This increases the production of Uric acid which leads to kidney stones. Therefore, a balanced diet of fibre, protein, carbohydrates and small doses of fat is essential.

Myth 5: One can lose weight no matter what one eats

Fact: The formula to weight loss is no rocket science – the number of calories exhausted should be less than the number of calories ingested. Therefore, not watching what’s eaten can lead to an alarming weight increase.

Myth 6: Skipping meals burns fat quickly

Fact: When you skip meals, your body goes into a conservation mode where its metabolic rate starts dipping. This can actually result in weight gains. Therefore, do not skip breakfast, lunch or dinner. Instead have several small meals.

Myth 7: Weight training doesn’t shed weight

Fact: Weight training can actually be a great way to lose weight in a short time span. This is because muscle tissues burn more calories than fat. However, weight training needs to be balanced with aerobic exercises.

Myth 8: Consuming nuts and dairy products can be fattening

Fact: If taken in small doses, nuts can actually be good for health. They contain the good fat or unsaturated fat. Dairy products like milk cheese etc. have proteins and calcium essential for the body. Try low-fat variations of these.

Myth 9: Counting calories isn’t really necessary

Fact: It is absolutely necessary to keep track of everything you eat – right from sugar to tea or even snacks. This will help you cut down on extra calories.

Myth 10: Salads are a great health snack

Fact: Yes salads are great but not with the fatty dressing. Even an ounce of mayonnaise contains hundreds of calories.