We've had a lot of questions on the who, if and whats about Nerve Flossing - so we decided to give the topic some love! Whenever we see a pain or symptom on BOTH sides - we start to think it may be more than a local symptom. In that case we need to open up the tissues that the nerves travel through, then do some flossing to get our nerves moving well through these pathways.

Featuring Mitch Starkman, Physiotherapist



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About The Office Series
We’ve heard it over and over again – “I don’t have the time!”. The Office Series is a solution for you. The Office series is a collection of solutions for common orthopedic office problems - from injuries to ergonomics that can all be accomplished without out ever leaving your office. The best part is that you can do ALL of them within your day – no extra time needed! Just pure awesomeness so you can, Move Like You Mean It.

About The Movement Centre:
The Movement Centre strives to explore, assess, and correct human movement by providing customized self-administered treatments that anyone can use through the guidance of a movement physiotherapist. The aim is to help you overcome your limiting factors, whether that is pain, performance, or both. Ultimately, we want to help you achieve your goals.

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Connect with The Movement Centre:
The Movement Centre ONLINE: http://www.themovementcentre.ca

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When in doubt, it is always a good idea to get assessed by your healthcare practitioner so you can truly Move Like You Mean It! This is not personalized medical advice.

This is a super important exercise to get those glute muscles firing! So many of us are weak here given that we sit for so much of our day! The key with this one is to make sure that you are fully rested on your side. DO NOT lean back on this one folks. People tend to lean back to recruit a different muscle in the front of the hip, the TFL - Don't be that guy!

Try for 8-10 reps, 3 sets.

Featuring Mitch Starkman, Physiotherapist

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About The Movement Library
The Movement Library is a compilation of mobility, strength and corrective exercises demonstrated just for you by a physiotherapist. We've included some quick reasons as to why you may need to work on each exercise, while emphasizing proper technique so that you can truly, Move Like You Mean It!

About The Movement Centre:
The Movement Centre strives to explore, assess, and correct human movement by providing customized self-administered treatments that anyone can use through the guidance of a movement physiotherapist.

We use real cases to identify, reveal, and treat movement dysfunctions as they relate to common orthopedic issues.

The aim is to help you overcome your limiting factors, whether that is pain, performance, or both. Ultimately, we want to help you achieve your goals.

***************************************

Connect with The Movement Centre:

Check The Movement Centre THE CHANNEL: http://bit.ly/25edQAn

Follow The Movement Centre on INSTAGRAM: http://bit.ly/1Uf7QE9

Follow The Movement Centre on FACEBOOK: http://bit.ly/1Vx371c

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When in doubt, it is always a good idea to get assessed by your healthcare practitioner so you can truly Move Like You Mean It

Nausea is something most people are familiar with. It is never pleasant and can arise in a variety of situations, including pregnancy and travel.
Anti-nausea medications are commonly used to help relieve it. Unfortunately, such medications can have negative side effects of their own, including drowsiness.
Here are 17 home remedies that help you get rid of nausea without using medications.

1. Eat Ginger

Ginger is a popular natural remedy commonly used to treat nausea.
The way it works is not yet fully understood. However, experts believe that compounds in ginger may work in a similar way to anti-nausea medications (12).
In fact, several studies agree that ginger is effective at reducing nausea in various situations.
For instance, consuming ginger may be an effective way to reduce nausea during pregnancy (3456).
Ginger may also be effective at reducing the nausea people commonly experience after chemotherapy treatment or an operation (2789).
Some studies even report ginger to be as effective as some prescription medications, with fewer negative side effects (1011).
There is no consensus regarding the most effective dosage, but most of the studies above provided participants with 0.5 to 1.5 grams of dried ginger root per day.
Ginger use is safe for most people. However, you may need to limit your ginger intake if you’re prone to low blood pressure or low blood sugar, or if you’re taking blood thinners (1).
Some experts also question the safety of eating dried ginger during pregnancy (1).
While there are only a small number of studies on ginger, the ones performed on healthy pregnant women report a low risk of side effects. Thus, most experts consider ginger to be a safe, effective remedy during pregnancy (3121314).
Summary: A daily dose of ginger may be an effective alternative to anti-nausea medications in a variety of situations, including during pregnancy and after chemotherapy or an operation.

2. Peppermint Aromatherapy

Peppermint Oil in a Small Bottle
Peppermint aromatherapy is another alternative likely to help reduce nausea.
One study assessed its effects in women who had just given birth by C-section.
Those exposed to a peppermint smell rated their level of nausea significantly lower than those given anti-nausea medications or a placebo (15).
In another study, peppermint aromatherapy was effective at reducing nausea in 57% of cases (16).
In a third study, using an inhaler containing peppermint oil at the onset of nausea reduced symptoms — within two minutes of treatment — in 44% of cases (17).
Some propose that sipping on a cup of peppermint tea may have similar anti-nausea effects. Yet while you have little to lose by giving peppermint tea a try, there are currently no studies that confirm its effectiveness.
Peppermint oil taken in pill form has shown mixed results. Some studies show benefits, while others find no effects (1819).
What’s more, little information exists on the safety of ingesting peppermint oil.
For this reason, more studies on peppermint pills are needed before strong conclusions can be made. However, smelling peppermint oil should be perfectly safe and seems to work in about half of people.
Summary: Smelling peppermint oil at the onset of nausea may help reduce your symptoms.

3. Try Acupuncture or Acupressure

Acupuncture and acupressure are two techniques commonly used in traditional Chinese medicine to treat nausea and vomiting.
During acupuncture, thin needles are inserted into specific points on the body. Acupressure aims to stimulate the same points of the body, but uses pressure instead of needles to do so.
Both techniques stimulate nerve fibers, which transmit signals to the brain and spinal cord. These signals are thought to have the ability to decrease nausea (2021).
For instance, two recent reviews report that acupuncture and acupressure reduce the risk of developing nausea after an operation by 28–75% (2223).
What’s more, studies show that both forms are as effective as anti-nausea medications at reducing symptoms, with virtually no negative side effects (23).
Similarly, two other reviews report that acupressure lowers the severity of nausea and the risk of developing it after chemotherapy (2425).
There is also some evidence that acupuncture may reduce nausea during pregnancy, but more research is needed on this (26).
Most studies that report a benefit stimulated the Neiguan acupuncture point, also known as the P6 (27).
You can stimulate this nerve on your own simply by placing your thumb 2–3 finger widths down from your inner wrist, between the two prominent tendons.
Here is a picture showing how you can find this point yourself.
Once you’ve located it, press down with your thumb for about one minute before repeating the same procedure on your other arm. Repeat if needed.
Summary: Acupuncture and acupressure are two scientifically proven techniques to reduce nausea.

4. Slice a Lemon

Lemon Slice
Citrusy smells, such as those from a freshly sliced lemon, may help reduce nausea in pregnant women.
In one study, a group of 100 pregnant women were instructed to inhale either lemon or almond essential oils as soon as they felt nausea.
At the end of the 4-day study, those in the lemon group rated their nausea up to 9% lower than those given the almond oil placebo (28).
Slicing a lemon or simply scratching its peel may work in a similar way because it helps release its essential oils into the air. A vial of lemon essential oil may be a practical alternative to use when you’re away from home.
Summary: Citrusy smells, whether from a freshly cut lemon or from store-bought essential oils, may help reduce pregnancy-related nausea.

5. Control Your Breathing

Taking slow, deep breaths can also help reduce nausea.
In one study, researchers attempted to determine which aromatherapy scent was most effective at reducing nausea following surgery.
They instructed participants to breathe in slowly through the nose and exhale through the mouth three times, while exposed to various scents (29).
All participants, including those in the placebo group, reported a decrease in nausea. This made the researchers suspect that the controlled breathing may have provided the relief (29).
In a second study, researchers confirmed that aromatherapy and controlled breathing both independently relieve nausea. In this study, the controlled breathing reduced it in 62% of cases (16).
The breathing pattern used in this last study required participants to inhale through their nose to a count of three, hold their breath to a count of three, then exhale to a count of three (16).
Summary: Specific controlled breathing techniques are a free and effective home remedy for nausea.

6. Use Certain Spices

Several spices are popular home remedies often recommended to combat nausea.
Most of these spices are supported solely by anecdotal evidence. However, the nausea-fighting power of these three spices is backed by some scientific evidence:
  • Fennel powder: May reduce menstrual symptoms, including nausea, and help women experience shorter periods (30).
  • Cinnamon: May reduce the severity of nausea that women experience during menstruation (31).
  • Cumin extract: May help improve symptoms such as abdominal pain, nausea, constipation and diarrhea in individuals suffering from IBS (32).
Although these three spices may help relieve nausea in certain individuals, very few studies exist and more are needed before strong conclusions can be drawn.
It’s also worth noting that the studies above used doses ranging from 180–420 mg per day. These mega-doses are difficult to achieve through normal, everyday use of these spices.
Summary: Certain spices may successfully reduce the frequency or severity of nausea. However, large doses may be required and more studies are needed to confirm these effects.

7. Try Relaxing Your Muscles

Relaxing your muscles may help relieve nausea.
One technique people have used to achieve this effect is known as progressive muscle relaxation (PMR). It requires individuals to tense and relax their muscles in a continuous sequence as a way to achieve physical and mental relaxation (33).
One recent review found that PMR is an effective way to reduce the severity of nausea resulting from chemotherapy (34).
Another way to relieve muscle tension is through massage.
In one study, a group of chemotherapy patients were given a 20-minute lower arm or lower leg massage during their treatment.
Compared to those given no massage, the massaged participants were about 24% less likely to get nauseous afterward (35).
Summary: Relaxing your muscles, whether through massage or PMR techniques, may help relieve nausea.

8. Take a Vitamin B6 Supplement

Brown Pills in a Brown Bottle
Vitamin B6 is increasingly recommended as an alternative treatment for pregnant women preferring to avoid anti-nausea medications.
Several studies report that supplements of vitamin B6, also known as pyridoxine, successfully reduce nausea during pregnancy (36373839).
For this reason, several experts suggest taking vitamin B6 supplements during pregnancy as a first-line treatment against mild nausea (4041).
Vitamin B6 doses up to 200 mg per day are generally considered safe during pregnancy and produce virtually no side effects. Therefore, this alternative therapy may be worth a try (4142).
Nevertheless, there haven’t been very many studies on this topic, and some report no effects (1243).
Summary: For pregnant women who are experiencing nausea, vitamin B6 is a safe and potentially effective alternative to anti-nausea medications.

9–17. Additional Tips to Reduce Nausea

In addition to the tips above, a few other recommendations may decrease the likelihood of nausea or help relieve its symptoms. The most common include (4445):
  1. Avoid spicy or fatty foods: A blander diet made up of foods such as bananas, rice, applesauce, crackers or baked potatoes may relieve nausea and decrease the likelihood of an upset stomach.
  2. Add protein to your meals: Protein-rich meals may fight off nausea better than meals high in fat or carbs (46).
  3. Avoid large meals: Opting for smaller, more frequent meals when you’re feeling nauseated may help reduce your symptoms.
  4. Stay upright after you eat: Some people are more likely to experience reflux or become nauseous if they lie down within 30 to 60 minutes following a meal.
  5. Avoid drinking with meals: Drinking any liquids with meals may increase feelings of fullness, which may worsen nausea in some individuals.
  6. Stay hydrated: Dehydration can worsen nausea. If your nausea is accompanied by vomiting, replace your lost fluids with electrolyte-rich fluids such as flat mineral water, vegetable broth or a sports drink.
  7. Avoid strong smells: These may worsen nausea, especially during pregnancy.
  8. Avoid iron supplements: Pregnant women with normal iron levels should avoid taking iron supplements during the first trimester because they may worsen feelings of nausea (47).
  9. Exercise: Aerobic exercise and yoga may be particularly helpful ways to reduce nausea in some individuals (4849).
It’s worth noting that most of these last tips are only supported by anecdotal evidence. That said, they pose little risk and may be worthy trying.
Summary: The tips above may prevent or relieve nausea, according to anecdotal evidence. Most of these treatments haven’t been studied.

The Bottom Line

Nausea can happen in many situations and often makes you feel terrible.
The natural tips above can help reduce nausea without using medications.
That said, if your nausea persists, you should definitely seek additional advice from your healthcare practitioner.

Building healthy bones is extremely important.
Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.
If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily (1).
Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.
Here are 10 natural ways to build healthy bones.

1. Eat Lots of Vegetables

Vegetables are great for your bones.
They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage (2).
Vegetables also seem to increase bone mineral density, also known as bone density.
Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults (345).
Eating lots of vegetables has also been found to benefit older women.
A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them (6).
One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone (7).
In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover (8).
Summary: Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women.

2. Perform Strength Training and Weight-Bearing Exercises

Dumbbells
Engaging in specific types of exercise can help you build and maintain strong bones.
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth (910).
In addition, it can be extremely beneficial for preventing bone loss in older adults.
Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation (11121314).
However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months (15).
Strength-training exercise is not only beneficial for increasing muscle mass. It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer (1617181920).
One study in men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in several areas of the body, only resistance training had this effect in the hip (21).
Summary: Performing weight-bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults, including those with low bone density.

3. Consume Enough Protein

Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein.
Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown (22).
However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.
Nevertheless, studies have found that this doesn’t occur in people who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake (2324).
In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein (252627).
In a large, six-year observational study of over 144,000 postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body (27).
What’s more, diets containing a greater percentage of calories from protein may help preserve bone mass during weight loss.
In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip and leg areas than women who consumed 60 grams of protein per day (28).
Summary: A low protein intake can lead to bone loss, while a high protein intake can help protect bone health during aging and weight loss.

4. Eat High-Calcium Foods Throughout the Day

Yogurt With Blueberries
Calcium is the most important mineral for bone health, and it’s the main mineral found in your bones.
Because old bone cells are constantly broken down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength.
The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg (29).
However, the amount of calcium your body actually absorbs can vary greatly.
Interestingly, if you eat a meal containing more than 500 mg of calcium, your body will absorb much less of it than if you consume a lower amount.
Therefore, it’s best to spread your calcium intake throughout the day by including one high-calcium food from this list at each meal.
It’s also best to get calcium from foods rather than supplements.
A recent 10-year study of 1,567 people found that although high calcium intake from foods decreased the risk of heart disease overall, those who took calcium supplements had a 22% greater risk of heart disease (30).
Summary: Calcium is the main mineral found in bones and must be consumed every day to protect bone health. Spreading your calcium intake throughout the day will optimize absorption.

5. Get Plenty of Vitamin D and Vitamin K

Doctor Holding a Vitamin D Sign
Vitamin D and vitamin K are extremely important for building strong bones.
Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml (75 nmol/l) is recommended for protecting against osteopenia, osteoporosis and other bone diseases (31).
Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough (3233).
Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide (34).
You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese. However, many people need to supplement with up to 2,000 IU of vitamin D daily to maintain optimal levels.
Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.
The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK-7.
A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 (35).
Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women (36373839).
In a study of women 50–65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months (39).
However, another 12-month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto (40).
Summary: Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health.

6. Avoid Very Low-Calorie Diets

Plate With a Small Broccoli Floret
Dropping calories too low is never a good idea.
In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
Studies have shown that diets providing fewer than 1,000 calories per day can lead to lower bone density in normal-weight, overweight or obese individuals (41424344).
In one study, obese women who consumed 925 calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training (44).
To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.
Summary: Diets providing too few calories have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1,200 calories daily to preserve bone health.

7. Consider Taking a Collagen Supplement

While there isn’t a lot of research on the topic yet, early evidence suggests that collagen supplements may help protect bone health.
Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues.
Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years.
Although most studies have looked at collagen’s effects on joint conditions like arthritis, it appears to have beneficial effects on bone health as well (4546).
A 24-week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown (46).
Summary: Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown.

8. Maintain a Stable, Healthy Weight

Tomato, Broccoli, a Bell Pepper and a Tape Measure on Bathroom Scales
In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health.
For example, being underweight increases the risk of osteopenia and osteoporosis.
This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen.
In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group (4748).
On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight (4950).
While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals (51).
Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time.
One recent study found that bone loss during weight loss was not reversed when weight was regained, which suggests that repeated cycles of losing and gaining weight may lead to significant bone loss over a person’s lifetime (52).
Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health.
Summary: Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.

9. Include Foods High in Magnesium and Zinc

Calcium isn’t the only mineral that’s important for bone health. Several others also play a role, including magnesium and zinc.
Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption (53).
An observational study of over 73,000 women found that those who consumed 400 mg of magnesium per day tended to have 2–3% higher bone density than women who consumed half this amount daily (54).
Although magnesium is found in small amounts in most foods, there are only a few excellent food sources. Supplementing with magnesium glycinate, citrate or carbonate may be beneficial.
Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones.
In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone.
Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults (5556).
Good sources of zinc include beef, shrimp, spinach, flaxseeds, oysters and pumpkin seeds.
Summary: Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during aging.

10. Consume Foods High in Omega-3 Fats

Chia Seeds in Glass Bowl
Omega-3 fatty acids are well known for their anti-inflammatory effects.
They’ve also been shown to help protect against bone loss during the aging process (575859).
In addition to including omega-3 fats in your diet, it’s also important to make sure your balance of omega-6 to omega-3 fats isn’t too high.
In one large study of over 1,500 adults aged 45–90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the two fats (58).
Generally speaking, it’s best to aim for an omega-6 to omega-3 ratio of 4:1 or lower.
In addition, although most studies have looked at the benefits of long-chain omega-3 fats found in fatty fish, one controlled study found that omega-3 plant sources helped decrease bone breakdown and increase bone formation (59).
Plant sources of omega-3 fats include chia seeds, flaxseeds and walnuts.
Summary: Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss in older adults.

The Bottom Line

Bone health is important at all stages of life.
However, having strong bones is something people tend to take for granted, as symptoms often don’t appear until bone loss is advanced.
Fortunately, there are many nutrition and lifestyle habits that can help build and maintain strong bones — and it’s never too early to start.