September 4, 2011

Taking Care of My Wrists

I must admit that I spent most of my twenties not really caring about ergonomics to any great degree. I was happy with low chairs, high chairs, keyboards in my lap, on the edge of a table, using a mouse with my elbow dangling well below the mouse pad. A few months ago, it appears years of abuse finally took their toll, and I started experiencing minor pain in my right wrist, the one which I use with a mouse. I’ve taken a number of actions since then to eliminate this pain. I thought it would be useful to share what has and hasn’t worked for me, to possibly help out others who may be experiencing similar symptoms.

What Worked:

  • Use a big table and rest your forearms on the table: This has been, I believe, the number one contributor to happy and healthy wrists. And it’s actually a no-cost, easy-to-implement fix. Instead of using a keyboard tray or a fancy chair with wrist pads, simply find yourself a large table, and rest your forearms on the table. I’ve included a picture of how I’m using my kitchen table as my desk, and this has worked great for me. This ergonomic site describes this type of posture as follows:
    Using the table to support the forearms – This approach recommends putting the forearms on the table, while locating the keyboard on the back part of the table and the mouse in line with the keyboard.
    Advantages – A) When the user puts his or her forearms on a wide surface, his or her shoulders girdles are fully supported and a neutral posture of the palms becomes natural. B) Users can adjust themselves to this method simply and easily. C) The method is particularly suitable for corner tables and / or tables with an ergonomic niche.
    Disadvantages – A) Laying the forearms on narrow tables (less than 60cm in depth) is impossible. B) A sharp table rim might strongly disturb the ability to properly lay the forearms on the table. C) In straight tables, laying the forearms forces the user to extend the forearms further, an extension which creates a certain load on the shoulders girdles. D. In order to lay the forearms on the table, the user must sit in the right height, to ensure the shoulders are relaxed. The user will also have to move with the chair closer to the table, which sometimes results in the armrests bumping into the table. E. Laying the forearms on a hard surface generates a feeling of discomfort and sometime results in an inflammation in the elbow area.
  • Avoid using a mouse if possible; if you have to use a mouse, use a really good one: At home, I no longer use a mouse. When I’m at the office, I now use the Microsoft Natural Wireless Laser Mouse 6000, which is aimed at preventing repetitive stress injury by not focusing pressure on the wrist.
  • Do occasional wrist exercises: I do about two minutes of wrist exercises each day, which isn’t that much, but I believe it helps. The attached graphic from the Alberta Workers’ Compensation Board describes an exercise I often do.
  • Get a massage: I generally get a massage from a registered massage therapist on a monthly basis, and as part of the massage, I get my arms and wrists massaged, which I’ve found to be helpful.

What Hasn’t Worked:

  • Gel wrist pads: I initially bought gel wrist pads for both the keyboard and the mouse, but then I found that I was actually making the situation worse, since my wrists were generally resting on these pads while typing/using the mouse, thus putting more pressure on my wrists. I have since stopped using these pads.
  • Acupuncture: This might work for some people, but unfortunately it didn’t work for me.

I’m happy to report that, generally speaking, I haven’t had any wrist pain in a number of weeks. I don’t think there’s one catch-all fix to cure wrist pain, but it’s often a combination of measures that assist in making one’s wrists healthier. I hope you’ve found this to be informative, and best wishes to you!

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December 18, 2010

Staying Healthy: Tips from a Naturopathic Doctor

This week, ZenQ is taking a break from adventures and settling into a conversation with Dr. Lisa Camilleri, N.D. We’re interested in learning more about conventional and unconventional ways of staying healthy. If you’ve been looking for some practical guidance to help you achieve a health-related New Year’s resolution, check out these words of wisdom!

Kenneth: Most people have family doctors, but not naturopathic doctors. Can you tell us about some treatments that naturopathic doctors can provide?

Dr. Camilleri: Naturopathic doctors look at all factors affecting an individual’s health, including the physical, environmental, emotional, and mental and are trained to design individual treatment plans based on these factors. Treatments may include one or a combination of Traditional Chinese Medicine, acupuncture, hydrotherapy, massage, spinal manipulation, specific diets and supplements, botanical medicine, and homeopathy.  Some NDs acquire additional certifications such as that in IV therapy, where high doses of vitamins, minerals, and sometimes herbal extracts and heavy metal chelators are injected directly into the bloodstream.
 

Kenneth: Do you have any tips on staying in shape for people who may not have gym memberships?

Dr. Camilleri: It’s important to incorporate strength, cardio, and flexibility training into your workout routine, and you can do all these things without fancy gym equipment. Many resistance exercises can be done at home with only some floor space and maybe a doorway pull-up bar – for example, squats, lunges, push ups, pull ups, and crunches.  For cardio, choose from a fast walk, jogging, cycling, or in winter, going up and down stairs. Stretching does not require any equipment and can be accomplished by following along with a yoga video, or with the help of one of many stretching resources found in books or the Internet.

Kenneth: How important is nutrition in terms of overall health, and are there certain foods we should be eating daily? Are there certain vitamins we should also pay attention to?

Dr. Camilleri: Nutrition is one of the most important factors for overall health. The foods we eat are the building blocks for everything in our bodies, and affect our energy, mood and long term health. There aren’t any specific foods that should be eaten daily, but we should include a variety of organic fruits and vegetables, good quality protein and healthy fats. Everyone is different in their specific vitamin needs, and supplementation would depend on many factors such as diet, environment and activity levels.  One to pay particular attention to as we approach winter in Canada is vitamin D. You may want to consider getting your vitamin D level measured to determine how much supplementation is necessary. Optimal vitamin D levels are important for prevention of chronic diseases, such as cancer.

Kenneth: For those who live really busy, stress-filled lives, do you have any practical guidance on reducing stress?

Dr. Camilleri: There are some very effective herbs and supplements that decrease the stress response, which you can try as recommended by your Naturopathic Doctor. Some lifestyle tips are: Write down and complete tasks in order of importance, one at a time; ask for help when feeling overwhelmed; take a break every few hours and go for a quick walk to clear your head; breathe deeply using your diaphragm; schedule time to spend with people who make you smile; and finally, learn, and practice meditation once or twice daily for increased ability to focus and reduced stress.

Kenneth: You practise at a sports medicine clinic. Are these kinds of clinics just for athletes, or can anyone with an injury make an appointment?

Dr. Camilleri: Anyone who is active in some form, and has concerns with pain, new or old injuries, degenerative problems such as arthritis, or someone looking for advice about optimizing their sports or exercise performance with nutrition and supplements can book an appointment. But in addition to this, as a naturopathic doctor I offer help with a much broader range of health concerns.  Anyone looking for help in overcoming any health challenges, or in attaining their optimal level of health, is welcome to book an appointment with me.

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December 7, 2010

A Survivorman Tale: Two Friends Get Dropped by a Float Plane in the Ontario North

My last story about taking weekend road trips across continents is rather tame in comparison to what I’m about to share with you.

Have you ever watched the television show Survivorman? If you haven’t, it features a guy who gets dropped in the wilderness in a remote part of the world with usually just the clothes on his back, fending elements of nature and scavenging for food. His journey is not only one of physical endurance, but he must keep his emotions in check during often-perilous situations. Lucky for him, he gets paid to survive.

Two friends of mine, Jay and Tim, decided, for fun, to challenge their own capabilities in the northern Ontario wilderness. Here is what I learned from them:

Kenneth: What kind of influence did the TV show Survivorman have on your decision to survive in the northern Ontario wilderness?

Tim: Shows like Survivorman and Bear Grylls got me energized to do the trip. My thinking went something like, “it seems cool on TV, it looks like fun and a bit of a challenge…I’m doing it.”.  

Jay: Survivorman and Bear Grylls were certainly the two that inspired me. It looks easier on TV than it is in real life. It was definitely a “seemed like a good idea at the time” decision. This quote is from one of Bear Grylls books. It explains why we did this:

… life should not be a journey to the grave with the intention of arriving in an attractive and well-preserved body but rather to skid in sideways, covered in scars, body thoroughly used up, totally worn out and screaming…yahoo what a ride

 
Kenneth: How did you prepare for your adventure?

Tim: Brainstormed a list of a bunch of survival items. Then systematically eliminated things from the list so that we were left with only a few basic things. We also, used Google Maps to try to find a suitable area. The criteria was that it had to be the
most remote place we could find within a 1.5 hour flight time and with a suitable take off and landing spot for a float plane.

Jay: A lot of time researching. Edible food, shelter techniques, fire starting. etc. It also took a while to find a remote site with a lake big enough to land a float plane on. It is amazing when you look on Google Earth how many roads and trails there are. We wanted to be sure we didn’t come anywhere near civilization.

Kenneth: Where did your adventure take place, how did you get there, and what were the sole items you took with you?

Tim: The location was north of Lake Huron but south of Sudbury [in Ontario, Canada].I think Jay may have the exact map coordinates. We got there by float plane.

Jay: we were north of Kilarney Provincial Park and south of Sudbury. We hired a float plane that took us from Lake Scugog. Cost was about $700.

We had the following:

  • A map and compass with our start and finish location marked. The pilot had the co-ordinates.
  • Compass
  • Knife/multitool
  • Some fishing line and a few small hooks
  • Snare wire
  • Metal water bottle
  • Small camera
  • Hunter orange hat for air rescue if needed
  • Clothes on our back

 
Kenneth: How long did you survive in the wilderness, and what did you do to pass the time?

Tim: 4 days, 3 nights. Not quite Survivorman, but enough to make it a challenge. We actually didn’t have much time to “pass”…most of the time was spent bushwacking to get to our eventual destination, making camp, hunting/gathering what food we could eat (by far our best success was from fishing). It was truly a survival experience.

Jay: 4 long days and 3 even longer nights. It is hard to sleep and keep a fire going at the same time. We had no spare time, we walked all day and searched for food constantly.

Kenneth: Were there any particularly scary or challenging moments?

Tim: Other than the bear attack? (joking). The most challenging part was all the bushwacking we had to do…it was real tough slogging. I remember the toughest section was bushwacking through extremely dense bush (it took about a hour to make it through only a quarter km or maybe a half km) only to get through the bush and then be faced with a marsh that was at least 100 metres wide and we had to cross the marsh. Plenty of moments in the marsh that required extreme concentration in order to avoid getting a big soaker just before dusk (would be a terribly unpleasant night).

Jay: when the plane disappeared out of sight. It was never real scary but it was hard on the mind. It was definitely not for the weak minded. You need to stay focused and calm even when you are tired, wet, cold and hungry.

 

Tim holding the remains of a fish with Jay in the background.

Kenneth: What kind of impact did the experience have on your health?

Tim: I didn’t notice any impact. I may have dropped a pound or two but I didn’t notice it.

Jay: I felt sick for a few weeks. I threw up the first meal I ate and lost over 5 pounds. Other than that I was just tired.

Kenneth: Would you recommend others to try a similar survivor-type feat?

Tim: Absolutely! I won’t soon forget the experience…the challenge, the owls at night, the excitement of not knowing what is around the next corner. But please, and I can’t over emphasize this, do your homework, be smart about it and don’t make this your first experience out in the bush! Be sure to tell someone your expected route and timeframe and bring some form of reliable communications gear in case you run into trouble.

Jay: It was one of those moments where it sounds like a good idea at the time so you commit to it and then the plane disappears out of sight and you start to wonder…but by then it is too late. It sounds like more fun than it was but I have no regrets. It is a big confidence booster to have accomplished something like this. People used to survive off the land all the time but it is becoming a lost art. If I were to do it again I would stay in one location so that I could properly build a shelter and set traps for food. We had too much ground to cover during the day and left us no time to hunt/fish or make a proper shelter.

Kenneth: Jay and Tim, thanks so much for sharing your story with ZenQ!

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December 3, 2010

Continental Weekend Road Trips

In the last few weeks, we’ve covered some important ground: getting rid of stress is key to staying healthy; throwing epic parties builds community; and yoga is a great way to rejuvenate. All of these elements can help you find balance in your life.

Sometimes, though, balance is a little over-rated, and it’s time to tip the scale in the direction of legendary.

I recognize the concept of a “road trip” is well known. You may have read Jack Kerouac’s On the Road, checked out Tom Green’s classic Road Trip flick, and you may have even driven three hours to the cottage. But have you ever gone on a continental weekend road trip (a “CWRT”)?

CWRTs aren’t for the faint of heart. Here are my general guidelines for a CWRT:

  • it begins on a Friday night and ends before work starts on a Monday morning;
  • it needs to be entirely unplanned (no reservations in advance);
  • it needs to involve at least two people (preferably three) and plenty of driving through the night;
  • it involves reaching one coast of a continent;
  • less than 24 hours must be spent at the destination (you will end up spending more time driving than any other activity!); and
  • the minimum total driving in one weekend must be 3000 kilometres.
Photo: jamesbayroad.com

There was one particular summer, when my car was relatively young and nimble, that I had a certain penchant for hitting the road. I completed two CWRTs that summer. My first took me from Toronto to New Orleans and back (about 4200 km total, during which time my car actually disappeared for a few hours due to an unscrupulous towing company). My second arose from an urge to touch Arctic waters, and that led to a spontaneous journey to the tip of James Bay and back (about 3200 km total, which fortuitously did not result in any car loss; I tried fishing in James Bay but was altogether unsuccessful). I drove via the iconic James Bay Road, which has these claims to fame:

  • it’s the longest service-free stretch of road in Canada (I had to pack an extra tank of gas!); and
  • it’s the farthest north you can drive in eastern North America.
    For more details, check out this handy Web site: www.jamesbayroad.com.

So if it’s a Friday night and you’re wondering what to do, you could always play board games, but there’s a continent worth exploring … try a CWRT!

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November 26, 2010

You Knew Who You Were in Grade 3

“Who am I?” It is a question we probably don’t ask ourselves enough. The answers can vary quite substantially, depending on the elements in life with which we most identify. For example, you might identify most with your:

  • Country, state/province or city of residence (“I am a New Yorker!”)
  • Birth country (“I am British!”)
  • Occupation (“I am a college student!”)
  • Favourite extra-curricular activity (“I am a snowboarder!”)
  • Faith (“I am Catholic!”)
  • Ethnic background (“I am African-American!”)
  • Marital status (“I am single!”)
  • Goals and ambitions (“I am going to be class president this year!”)
  • Family and ancestors (“I have the same name as my Father, my Grandfather, and my Great-Grandfather!”)

It’s often difficult to just narrow the list down to one element, because we are all hybrids of numerous influences. And as we go through our daily lives, we might be tempted to do certain things which conflict with part of who we are. And when you don’t know who you are, that conflict has a way of appearing more often, causing us stress.

So who are You?

When I am asked that question, I am reminded of a conversation I had with a lawyer a few years ago.  He told me that in Grade 3, we understand who we are, then spend a good number of years training ourselves to be the exact opposite to that understanding; subsequently, we reach a mid-life crisis, attempt to correct our path, and return to that understanding which we succinctly had in Grade 3.

When I was in Grade 3, I remember the joy I had writing all kinds of articles for the elementary school newspaper. I reported on blizzards and the Winnipeg Jets (it was, after all, winter for half the year), wrote cheesy poems, interviewed my class-mates, and even drew some occasional artwork. I suppose these little Web sites I’ve started are a testament to that inherent understanding, drawing me back to who I was, Who I Am.

All was simple in Grade 3. My wish, for You, is that same feeling.

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November 22, 2010

Bliss of Yoga

What is Yoga?

Originating from the Sanskrit word ‘Yuj’ meaning to yoke or unite, Yoga is a healing system of exercises that originated in the subcontinent of India and has been in practice for over 5000 years now.

Yoga consists of meditation, deep breathing and bodily poses that when practiced by an individual, work together to promote the physical, mental and spiritual health of the person.  By integrating the body with the mind and soul, yoga gives the person who practises it a balanced, fruitful and ultimately joy-filled, long life.

Types of Yoga

There are different types of Yoga that target different aspects of the individual’s growth and development. Each benefits the person such that he or she can achieve balance and control over the body, mind and senses.

There is the Raja Yoga that is practised to achieve complete control over the psyche and senses. Hatha Yoga, which is highly promoted in the present day, helps maintain physical health, aids weight loss and prevents many related diseases. Mantra yoga involves chanting and focuses on perfecting speech and consequently the person. Laya and Bhakti Yoga aims to bring the soul closer to God. Karma yoga emphasizes on virtues such as charity and selflessness. And Jnana Yoga urges the person to attain knowledge and enlightenment regarding the truth.

Benefits of Yoga

Many studies note the wholesome health of people who practise Yoga regularly. Yoga has been observed to offer these benefits, among others:

  • keeps at bay diseases pertaining to the heart;
  • regulates blood pressure and other vital signs of the body;
  • helps in treating asthma and arthiritis;
  • aids weight loss;
  • improves concentration; and
  • markedly lowers irritable tendencies of the practitioners.  

Given the complex nature of its ‘asanas’ (postures), Yoga also improves flexibility by pushing the body to its limits and replenishes lost vigour and energy. Muscle strength is built and people who practise yoga often commend its quality of leaving them rejuvenated and fresh.

Getting Started

Yoga basics can be started at any age by anyone. If you are over the age of forty or suffer from orthopaedic problems or are overweight, it is advisable to consult a doctor before you kick off!

There are various instructors, distinctive and otherwise, video tapes and Web sites that teach simple asanas, step-by-step. So roll out that yoga mat, and breathe…!

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November 21, 2010

A Guide to Throwing an [ Epic ] Birthday Party

Introduction

This is your Guide to Throwing an [ Epic ] Birthday Party. It is not your typical guide. There are no  glossy pages, and you will be encouraged to do  some thinking of your own as you dissect the question which has  led you here: “How am I going to host this birthday party?” There  is no need to get anxious. The answers will reveal themselves in  due course.

Before we delve into the matter, it is important to deal with the  concept of a “birthday”. I treat birthdays as sacred. They are  the most special day in a human being’s annual trek through the  beauty of life. If you are choosing to throw a birthday party for  a special someone, you are taking on the responsibility of  celebrating this person’s journey in a given year. Isn’t that  special? Many individuals discard the birthday as just “another  party”, and when given an evite or an email to such an event, go  for the “maybe I’ll show”, “depends what’s going on”. But listen  to yourself: you are choosing, on that special day, to place your  priorities over the life of a friend. Folks, when given the  chance to attend a birthday party, the answer needs to  overwhelmingly be yes. Everything else in life will thereafter  take care of itself.

Understanding the BHB

In the Introduction, I alluded to the sacredness of birthdays.  They document the Birth of a Human Being (the “BHB”). I find  terms such as “birthday boy” and “birthday girl” somewhat boring;  they do not connote any legendary status on such individuals. I  will therefore be referring to the birthday honouree as the “BHB”  throughout the remainder of this Guide.

Let us ask some questions:

  • Who is the BHB?
  • Who or what is important to the BHB?
  • What age will the BHB be turning?
  • How do you know the BHB?
  • What does the BHB like to do?
  • Is the BHB introverted or extroverted?
  • Where does the BHB like to hang out?
  • Where is the BHB at peace: inside or outside?
  • What did the BHB do last year for his/her birthday?

Try and answer as many of those questions as you can. What you’ve  done is taken the time to understand the BHB and your  relationship to the BHB. This is an important step prior to  actually planning the event.
 

The Three Vs – Vibe, Venue, Very important people

Three essential Vs determine the success of a birthday party.  I’ve succeeded and I’ve failed because I haven’t covered one of  the Vs. It’s difficult to capture them all, because you may be  limited by time (you only found out it was your friend’s birthday  at the last minute), by budget, or by scheduling constraints. Do  your best! As host, this all you can do. The BHB will certainly  appreciate your efforts.
 

Vibe

“Vibe” describes the underlying feeling that permeates a given situation. A birthday with a positive vibe features smiling people who are comfortable in their surroundings. Note that vibe extends to EVERYONE’s feelings, not just yours or the BHB’s.  You need to consider how each attendee will like or dislike the activity you have planned for the birthday.

Now you’re probably thinking to yourself, “There’s no way I can please everyone!” And that’s probably true; it’s almost impossible make everyone happy when you choose “one” event to celebrate the BHB. So why not choose maybe two or three events to celebrate the BHB!

A multi-stage birthday party (where you’ve got two or three events in succession in a given day) is often a great solution to being inclusive of the various personalities which make up the BHB’s list of friends. Logistically, it’s more difficult, but it shows you’ve put a lot of time and effort into making the birthday a memorable occasion. Multi-stage events lead to great stories, and invariably positive vibes.

Venue

The venue for the birthday party is an essential factor in the birthday’s success. The venue might be chosen for its proximity to the BHB’s place of residence. It might alternatively be chosen for featuring an activity which the BHB is sure to love. The predominant venue among individuals who have reached the age of majority seems to be a restaurant or a bar, as this allows large groups of people to congregate, there’s no clean-up involved, and when strangers surround one’s table with positive cheer, it can only lead to the happiness.

The venue is where you can be most creative in your duties as host. Don’t be scared to try something new!

Very important people

The last V can often get overlooked: Very important people. You may have planned the perfect event with an ideal location, guaranteed positive vibe, but unless you’ve ensured the right people will be in attendance, it can be a miserable experience. Vips include the BHB’s significant other, key friends, but can also extend to co-workers, relatives, neighbours. You never know who the Vips are until you ask!

So go ahead, ask the BHB for a list of phone numbers or email addresses corresponding to the BHB’s Vips. Furthermore, ask the BHB to break this list down into multiple lists of priority, such as the top ten, top 30, etc. Your party may only be able to accommodate certain amounts of people, so you need to know from your BHB who needs to attend.

I wish you all success in your birthday throwing ambitions! Be [ Epic ].

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November 20, 2010

Zap That Stress

Keeping up with a hectic lifestyle is a constant source of stress for all of us. Personally, I juggle two hours a day of commuting, working in a professional environment, and then somehow managing to update a few Web sites in my spare time and keep my relationships going with friends and family.

That feeling you get, when your forehead rests in your hands, a deadline is looming, and the concept of vacation seems unimaginably distant, is stress. And stress, for some of us, might be once in a while, every weekend or even every tired evening. But you need to know that you are not alone when it comes to being stressed out. ZenQ is here to help!

You can and must beat the stress to avoid several ailments attached to it.

The baggage that comes with stress

Stress is not only a state of poor mental health, but in the long run also a steady factor contributing to:

  • major physical illnesses;
  • poor eating habits leading to weight gains and metabolic problems such as constipation and irritable bowels;
  • high blood pressure and out-of-control heart rates, which could cause heart attacks;
  • continuous chronic headaches which evolve into migraines; and
  • instability in dealing with day-to-day life, which in critical cases, can result in panic attacks and hyperventilation.

Stress can be dealt with

Now don’t let that information get you even more stressed out! Although it’s practically impossible to remove stress completely from our lives, we can certainly work on improving the way we handle stressful situations.

The first step in stress-busting is realizing the source of stress. Is it at work? If so, how about taking an afternoon off to clear up the clutter on your desk so you can find what you’re looking for. This is a great way of minimizing stress at work. If this doesn’t help, then hang a few pictures and brighten up your workplace. Make your chair more comfortable and change your desktop to something that makes you smile. Quite often, stress from work makes your mind wander; creating a to-do list, urging yourself to participate more in meetings, and asking the right questions can do you a world of good.

Are you stressed because of a traumatic event in your personal life? Do you find yourself spending sleepless nights thinking about it and spacing out during your routine? If so, get it off your chest by sharing your experience with a close friend whom you trust. Maintaining a journal is another way of confiding and perhaps resolving these experiences. Try indulging in a hobby as a way of focusing your talents on a positive activity. Also, take time out to meditate or go for a walk or a jog in the park. Channel your thoughts in a way which doesn’t let the problem take over your life.

Forget stress, live your life

Besides all these strategies to cope with stress, focus on eating healthy and getting regular exercise. Certain foods, like papayas, almonds, oatmeal and salmon, actually help you beat stress.

Whatever is causing you stress can be made temporary. Take proper care of yourself – physically and mentally — and bust those stressful blues away!

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