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Happy New Year! We hope everyone had a fun and safe holiday season!

In this issue we will discuss the difference between muscular therapy and relaxation therapy, the changes to Osteofitness, and we have some Calcium Cafe recipes.

Important Dates to take note of:

• First day of the new session January 20th
• Calcium Cafe Tuesday March 3rd 1:30 pm

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Calcium Cafe Recipes

Thank you to all our wonderful members who made amazing dishes for our calcium cafe!

Portugese Custard Tarts Perfect for a get together with some coffee and tea! Read article

Prune Apple Yogurt Muffins Craving muffins? Try this healthier alternative for a guilt free snack! Read article

Shaker Apple Brownies Brownies with a healthier twist! Read article

Bev's mini muscular therapy sessions are open! If you hare having any aches or pains, try a mini muscular sessions!

$49.00 Mini Muscular Therapy Sessions Mini muscular therapy sessions involve 30 minutes of targeted muscular therapy that can ease pain, loosen tightness,... Read more Purchase

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Bev's Blog

Therapeutic Massage Vs. Relaxation Massage

A muscular therapeutic massage targets areas of pain and stiffness rather than having a whole body relaxation massage. The therapeutic massage consists of concentrated myofascial release on a specific location of the body that has an ache or a pain. The massage technique can be different as well, with strokes that are not as patterned as a relaxation massage. Usually the areas involved are more tender and the massage is much deeper. Over time, this type of massage helps to relieve pain, increase blood flow to the area, and increase mobility and range of motion.

A relaxation massage involves rhythmic movements over the whole body and is more generalized. The massage may go over an area of pain more than the rest of the body, but it is not as concentrated and as deep. A relaxation massage doesn't focus on mobility as much, but it does improve circulation. The main goal of the relaxation massage is stress relief, and not a targeted area.

The Ikier Wellness Center has 30 minute consults with Beverley if you have any aches and pains that you would like to have looked at! Muscular massage packages are offered as well.

Osteoporosis & You

What is bone density and why does it matter?

Bones are living tissue that break down and build up! When your bone starts to break down more than it is being built the bine will loss mass, and lose it's density. Bone density is a measurement of the amount of calcium and minerals in the bone that help for the bone to build.

Bones that have lost a large amount of density become weak and brittle which can lead to Osteoporosis. A weak and brittle bone is more likely to fracture and cit can be more difficult to rebuild.

Women lose bone density about 5 years after menopause, while men and women have a slowed rebuilding of bone after age 50. Other factors that affect bone loss include:

• Decrease in estrogen in women
• Low testosterone in men
• Poor nutrition
• Smoking
• Excessive alcohol consumption
• Lack of physical activity
• Lack of sunlight exposure
• Health conditions like kidney disease, diabetes, rheumatoid arthritis

An early issue of bone loss are spine fractures. Any type of fracture can be an indicator of bone loss, and it may come with no symptoms. The following are things to looks out for:

• Loss of height by at least 1 inch
• Shortness of breath
• Low back pain
• Hunched over posture
• Fractures after 50 years old

Bone density is measured by A Dual Energy X Ray Absorptiometry (DXA) scan that is considered to be the gold standard. The DXA scan used the x-ray to check the mineral content of bones and it will provide a T-Score. A normal level of a T-Score is zero, with score a little slightly under being considered normal as well. Scores from -1 to -2.5 are considered as Osteopenia, and a score of -2.6 and beyond is considered as Osteoporosis.

How do we keep our bones healthy and increase bone density? By exercising!!!

Exercises such as walking, jogging, pickleball, using resistance bands, free weight, stability balls, and balance training all increase bone density.

Osteofitness classes focuses on exercises like backwards walking, weight shift exercises, and free weight exercises. Beverley includes progressions and regressions for all exercises, focuses on form, and makes sure to get various balance exercises.

For more information on osteofitness check out the link below

Thank you to everyone who attended the lecture!

Here are some key points!

During each Osteofitness class Beverley teaches exercises to help increase bone density, enhance mobility, practice balance, and inform the members about exercises that can be dangerous.

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On the go? We have Osteofitness videos available for purchase!

Feeling hungry? Check out Dino's and get a discount!

Dino’s Kouzina & Pizzeria is a family-owned restaurant that specializes in serving delicious pizza and Italian / Greek cuisine to the Concord area community. They take pride in preparing food from scratch using only the freshest ingredients.
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Dino's has a some delicious appetizers that are great for building healthy bones, like their Hummus Dip and Tzatziki Dip, and if you mention that you're a client of Ikier Wellness Center, you'll get 10% off those two appetizers.