It's summer! Hopefully you're outside enjoying the weather - if you have some downtime, check out this newsletter to learn new tips and tricks to keep you healthy and active! We're your one stop shop for injury prevention, treatment, improved performance in sport, and expert tips to help maintain your active lifestyle!

In This Issue:

•  Clinic Updates
•  Travel Tips!
•  Sun vs humidity: which affects us more
•  Osteopathy and IBS (a hands-on solution)
•  The best ways to keep up your fitness routine

Keeping You Active With:

-Athletic Therapy
-Massage Therapy
-Running Performance Assessments
-Concussion Rehabilitation

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Summer Updates!

What's new at OOST:

> Richard will be taking paternity leave from September 9th to November 21st. If you need help while he's away, there are plenty of skilled hands here to help you. If there's anything important, he'll still be available by email while he's off.

> Shauna will be returning from maternity leave in mid-September. She'll be available Mondays between 8am - 3pm and Wednesdays between 12pm and 6:30pm. For those of you who've seen Shauna in the past, you can make follow up visits for pain, prevention or improved function with that nagging old injury.

> We're happy to announce that Pauline Costa, D.O.M.P. has joined our team as an osteopathic manual practitioner. She's trilingual, holds an osteopathy diploma, a B.Sc. in exercise science and dances salsa. Read more about her here.

> We're open Saturdays! Dom offers massage every Saturday and Pauline offers osteopathy every second Saturday. These spots fill up fast so give us a call at (613) 521-3222 if you want to book in!

> We're now open with longer hours and more therapists. We can accommodate your busy schedule with treatments offered to or past 5PM four nights per week. We've also expanded our staff so you have access to treatments sooner in case of urgent issues.

Travel Tips!

Going on vacation? Getting there by car or plane?!
We have some practical advice on how to stay active even while you're away.Airplane

Click here for some handy Travel Tips for those times you're stuck in a car, a terminal, or an airplane!


Secret to conserving energy in summer sports
Want to know what zaps energy faster: humidity or the sun's rays?

We've all felt the heat on our bodies and the humidity that makes the air feel heavy. Did you know that the solar rays of a clear sky can zap your energy more than the high humidity of a similarly hot but partially cloudy day?

If you guessed the sun drains energy more than the humidity, you guessed right! The tricky part is that a clear sunny day won't necessarily make you sweat more or raise your core temperature more so than the humid day. It seems that unlike our plant counterparts who thrive on the sun's rays, a human's capacity to perform work (or play sports) in the sun is roughly cut in half when there's a clear sunny sky overhead vs a cloudy day.

So to make sure you feel your best at your next soccer game, ultimate game or outdoor home reno, follow these tips:

-Stay in the shade as much as possible when resting
-Bring a canopy tent for day-long events in one location
-Bring a golf umbrella for high heat, multi-hour events
-Wear a hat that shades the top of your head, forehead, eyes and nose
-Wear clothing with SPF protection
-Bring food and an extra bottle of water/electrolyte so you can refuel/hydrate on the go

Remember that if you have fair skin, blonde or red hair, you're more sensitive to the sun so lather on that sun block!

Managing irritable bowel syndrome (IBS) A.K.A sore tummy

By Pauline Costa, D.O.M.P.

Did you know osteopathy treatments can help with irritable bowel syndrome?

IBS is a functional problem, which means that when doctors examine the lining of your intestine, it looks "normal". For the 1 in 5 Canadians who live with IBS they'll tell you they don't feel "normal".

Symptoms of IBS include:

- abdominal pain relieved by a bowel movement
- abdominal distention
- frequent loose stools
- feeling of incomplete evacuation

Researchers identify that for IBS to be diagnosed, symptoms must have been present for at least 3 days per month in the last 3 months, with symptoms starting at least 6 months prior to diagnosis. Usually, the diagnosis is only reached after other causes of abdominal pain and bloating have been ruled out with tests.

Clinical studies have found some factors that contribute to IBS. Management of these factors can help control the severity of symptoms.

Here's what to look out for:
  • Provocative environmental stresses (psychosocial, food intolerances, allergies, eating behaviors)
  • Psychological stresses
  • Infection or inflammation
  • Brain-gut relationships affecting bowel motility and sensitivity
Conventional IBS treatments have shown minimal clinical benefits. New research has described improved function for IBS sufferers when combining alternative treatments like acupuncture, herbal medicine and osteopathy. Studies looking at osteopathic manual treatments (OMT) showed diminished abdominal pain, bloating, frequency of bowel movements and frequency of diarrhea both in the short and long term. OMT involves the assessment and treatment of the spine, the sacrum, the abdomen (viscera) and the thoracic and pelvic diaphragm. The treatment of multiple regions of the body is where the global approach of osteopathy comes from.

The human body is interconnected which means that distant regions can influence the function of other body parts. This concept applies to our biomechanics, the nervous system and the circulatory connections.

So how does it work?

The osteopathic manual practitioner will evaluate tissues through hands on tests and will feel for restrictions and changes in texture and tone in the body. They then gently release tight gut tissues which allows the body to restore normal blood and lymphatic flow in the region. This also helps to diminish tension on the nerves connecting to the gut and the supporting tissues.

Your brain and intestines directly influence each other. The balance of your brain's autonomic functions (sympathetic/parasympathetic systems) are critical for normal gut function. Treatments in osteopathy involve working on nerve ganglions near the spine in the mid back, the nerve bundles in the sacrum at the base of the spine and other areas connected to the digestive symptom.

Combining osteopathic manual treatments, stress reduction and modifying your diet can boost your gut function and your quality of life as well. If you feel like you're still searching for solutions, give us a call and try a more holistic approach.

Email Pauline today to find out more about treatment options for IBS.
How to Make that Gym Routine Stick!
Our best tips and tricks to keep you on track!

Starting and maintaining a gym routine can be tricky. Busy work weeks, vacations, and keeping up with the kids are just a few obstacles that often get in the way. If you are looking for some motivation or advice to start & stick to a gym routine, have a look below for some helpful tips so you don't lose sight of your fitness goals.

-Realize that the benefits of exercising go beyond weight loss and muscle building. There are many health benefits that include disease prevention, better sleep schedule, improved mood, and so many more.

-Don’t be discouraged if you don’t notice results right away. Think of it this way: each workout is one step closer to your goal than the last workout, so keep it up! 

-Can’t get to a gym? There are plenty of online resources that include fitness challenges perfect for working out at home so you can work around your busy schedule.

-Write it down. Planning on going to the gym? Write your fitness plans in your agenda at the start of each week. You are less likely to skip the gym if you have it planned ahead, and written in your schedule.

- Don’t be intimidated by the regulars. Even they were new to the gym at some point in their lives, so focus on yourself and your goals instead of comparing yourself to others!

-Go straight to the gym from work instead of going home first. You will thank yourself that you got it over with and can spend the rest of the night relaxing.

-Make working out a top priority. There are 24 hours in the day, spend at least 1 of them doing a physical activity.

-Try new activities. Gyms have a wide variety of fitness classes to choose from to make your weekly gym routine fun and exciting.

-Sign up for a boot camp. The classes are scheduled usually 3 X a week, which make it easier to hold yourself accountable for attending, and you will gain a lot of knowledge you can take with you to the gym when the boot camp has ended.  

For more great tips on how to maintain your motivation, click here!
Ottawa Osteopathy & Sports Therapy offers:
- Osteopathy
- Athletic Therapy
- Physiotherapy
- Massage Therapy
- Strength & Conditioning
- Running Performance Assessments
- Concussion Rehabilitation

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