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Monday 7:30am - 6pm Tuesday 7:30am - 6pm Wednesday 7:30am - 6pm Thursday 7:30am - 6pm Friday 7:30am - 6pm

Preventous Collaborative Health

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Calgary, AB
Preventous Collaborative Health

Preventous is a passionate health-care team devoted to helping you and your family celebrate your li
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Preventous is a passionate health-care team devoted to helping you and your family celebrate your life’s precious moments in peak health. We focus on illness prevention through scientifically proven medical and lifestyle strategies delivered in the warm, patient, compassionate manner of the traditional family doctor. Follow us for health information, fitness advice, nutrition tips plus so much more!

09/13/2024

Here are some myths and their realities when it comes to cold plunging:

1. Myth: Anyone can safely do cold plunging.
◦ Reality: Cold plunging may not be safe for everyone, especially those with certain medical conditions like cardiovascular issues, Raynaud’s disease, or peripheral neuropathy. It’s important to consult a healthcare provider before starting cold plunging, particularly if you have underlying health concerns.
2. Myth: Cold plunging will boost your immune system significantly.
◦ Reality: The evidence on cold plunging and immune function is mixed. Some studies suggest a minor boost, but it is not a guaranteed way to prevent illness. A balanced diet, regular exercise, and proper sleep are more reliable for maintaining a healthy immune system.
3. Myth: Cold plunging will help you lose weight quickly.
◦ Reality: Cold exposure can increase calorie expenditure by stimulating brown fat, but the actual effect on weight or body fat percentage is very modest. Relying on cold plunges alone for weight loss is very unlikely to be effective without other lifestyle changes like diet and exercise.

Did any of these surprise you? Let us know in the comments! 👇

09/11/2024

1. Lifting weights won’t make women “bulky”!
• Contrary to this common belief, it is quite difficult for women to accumulate muscle mass that would result in a “bulky physique”. Physiologically, women are very different from men and so many factors play a role in muscle development and physique, it is therefore unlikely for resistance training alone to lead to this. We know the benefits of resistance training are abundant and we therefore highly recommend it for women and men alike.
2. Exercise does not need to be an all or nothing mentality!
• Just because you don’t have time or access to work out in a gym for an hour 3 times a week doesn’t mean you don’t have time to exercise or be active during your day. Try breaking up your day with some stairs or a walk at lunch or some squats next to your desk! It is well proven that small, consistent efforts of physical activity and exercise can lead to significant health benefits and improvements over time.
3. Deadlifts are not the enemy!
• Deadlifts are based on a hinge movement pattern which is a functional movement we perform daily. The key is to perform them properly, just like any exercise! When performed properly, they are one of the best ways to strengthen the posterior chain muscles, improve posture, and enhance overall functional strength.

09/09/2024

Swipe to learn three things I wish everyone knew, as an Athletic Therapist. - Crystal Bartkowski (Athletic Therapist)

1. Healing takes time- there are no quick fixes! Give yourself time and have patience with your body.
2. Recovery does not mean complete rest.
3. Imaging does not tell the whole story. Pain is complex. Your recovery journey is unique, and we’re here to guide you every step of the way.

08/30/2024

As university classes start up again this fall it is important to stay active! Staying active in university can enhance your college experience, both physically and socially. Here are some tips to help you stay engaged and active:
1. Instead of driving or taking public transport, try walking or biking to classes and around campus. As a bonus, you will soak up some fresh air and get a workout!
2. Find groups that align with your interests. Whether it’s an intramural sports team or an outdoor/fitness club joining these student groups can help you stay active and meet new people without the commitment of varsity sports.
3. Schedule time for short workouts or active breaks between classes and study sessions. Try setting a timer for studying for one hour straight then 5 minutes where you stand up and move. Even a quick walk or a few stretches can make a difference and reset your mind to focus again.

Stay active and make the most of your university life!🧠

08/28/2024

The fall sports season is upon us! Many of us will be switching from our summer to our winter/fall activities. Here are some tips to keep you healthy during this transition and prevent injuries:
1. Gradually increase both the frequency and duration of your activity. You need to give your body time to allow it to adjust and adapt to the new activity. Doing too much too soon is one of the most common causes of sports-related injuries.
2. Warm-up before your activity! Warm-ups help to increase blood flow to your joints and muscles and prepare your neuromuscular system. A proper warm-up should have an aerobic, strength, balance and agility component
3. If there is a common injury in your sport, such as adductor strains from hockey/ringette, try incorporating an injury prevention program into your training. This type of program involves performing a series of exercises designed to strengthen and mobilize the area of concern.

Try these tips to have a healthy and pain-free season!

08/26/2024

There has been a shift in youth sports over the past number of years towards participating in one sport year-round rather than trying a variety of sports. Specializing in one sport too early can lead to overuse injuries, burnout and decreased long-term participation. Encourage youth to explore a variety of sports to build a foundation of lifelong health and enjoyment!

08/23/2024

Spices and herbs are essentially concentrated forms of nutrition. Just think how much dehydrated vegetables or herbs you would need to make a jar of paprika, garlic, basil, or oregano! Amazingly, antioxidants are actually what gives colour to most whole foods, including the pigment found in black beans and chia seeds (anthocyanins, flavonol), walnuts (polyphenols), pistachios (Lutein/Zeaxanthin), and more. This month at Preventous Medical, we showcased recipes like iced herbal teas (think mocktails), and an anti-inflammatory spice mix combining turmeric, paprika, nutritional yeast,
and black pepper! 🌶️

08/21/2024

If you haven’t heard of flavonoids, you are missing out! Flavonoids are potent antioxidants found in six main types: flavonols, flavanones, flavones, flavanols, anthocyanins, and isoflavones. These compounds not only reduce inflammation and support heart health but also promote liver function and may help prevent certain types of cancer. Found in a rainbow of fruits, veggies, teas, and dark chocolate, flavonoids offer a range of health benefits. Enjoy a colorful diet to harness the power of flavonoids!

08/20/2024

Some essential nutrients are also antioxidants. Vitamins A, C, and E, along with minerals like selenium and zinc, form a powerful antioxidant defense system. Vitamin A supports eye health and immune function, Vitamin C boosts immunity, Vitamin E protects your skin, selenium supports your thyroid, and zinc aids in wound healing. Together, they protect your cells from free radical damage. Boost your intake with foods like sweet potatoes, citrus fruits, nuts, seeds, and leafy greens!

08/14/2024

Human development from birth to adulthood is a continuous process that can be divided into specific stages of development. Participation in recreational sport and activity is crucial for hitting these stages of development. It is important to understand Canada’s “Long Term Athlete Development Model” which outlines what we should be doing at each age.

08/12/2024

TRUE! A common myth surrounding youth fitness programs is that resistance training can be harmful or damaging to developing children. However, research shows that a properly designed resistance training program for youth does not stunt growth or negatively impact their developing bones. 🦴

In fact, childhood is an ideal time to engage in strength-building exercises that can enhance bone mineral content and density. With appropriate supervision and gradual progression in training loads, resistance training can positively influence bone growth and development for both girls and boys. Qualified instructors can determine the correct dosage of training (including load, repetitions, and sets), provide meaningful feedback, and promote healthy habits. When young people enjoy their resistance training experience, they are more likely to stick with the program and achieve their goals.

In summary, resistance training can be a safe, effective, and valuable activity for children if it is well-supervised, thoughtfully designed, and focused on proper technique.💪

08/08/2024

Summer is here, and it’s time to make the most of it with these nutrition tips! Stay hydrated, enjoy fresh produce, and keep your meals light and refreshing. Swipe for more tips to keep you feeling your best all season long! 🍉🥗

08/07/2024

Did any of these surprise you?! Your dietitian team wants you to know that balance, variety, and enjoyment are the keys to a healthy diet. Swipe to learn more! 🍏✨

08/06/2024

Antioxidants are your body’s superheroes, fighting off free radicals and supporting best health!

Swipe to learn what they are, where to find them, and how to boost them in your diet, and be sure to pick up some antioxidant recipe cards the next time you pop in the clinic to celebrate our Food First August Feature! 🥗🍓

07/18/2024

Here are some easy ways to avoid fatigue on the trails this summer!

1) Train for your hike! Just like you wouldn’t run a half marathon without training, you shouldn’t hike without training either! Build up your cardiovascular fitness and strength so you can tackle those trails with ease.
2) Warm-up! Don’t hike cold! Make sure you warm your muscles and joints up with some mobility exercises before starting your hike. Once you hit the trail, start slowly and gradually.
3) Pick an appropriate level hike for your fitness level! Choosing a hike that is too difficult is not enjoyable and can be dangerous. Pick something manageable for your current level of fitness and you will have more fun!
4) Fuel! Carbohydrates are your body’s preferred fuel source and integral to good hiking nutrition. Try to consume 60-90g of carbs per hour. Ideas include peanut butter pretzels, Larabars, banana chips and dried fruit!

07/17/2024

Stay Pain-Free while Hiking this summer!

Utilize these hiking techniques to ease the load on your body and allow yourself to explore more trails for longer!

1. Small steps – taking smaller steps going both uphill and downhill will control the stress put on your knees. Taking shorter steps reduces strain on your muscles compared to stretching your legs into a full stride and will allow you to be in a steady, energy efficient pace.

2. Avoid leaning back downhill – As you descend, lean slightly forwards from your ankles while keeping your torso upright. This position helps distribute your weight evenly and prevents you from leaning back, which can put more weight and strain on your knees. Engage your core to support your upper body and maintain stability.
By maintaining balanced posture, you’ll have better control over your movements and reduce the risk of falling.

3. “The Rest step” - The rest step is a technique used on steep inclined trails where you rest for a split second each step. The idea is that there are small energy savings per step that can accumulate overtime after hours of walking. You must keep your body straight and upward so that your body weight rests on the locked downhill leg. This movement cannot be used on flat ground.

07/15/2024

Hiking this summer? Keep heat illness at bay with these essential tips!

1) Stay Shady: Wear a hat and take snack breaks in the shade to limit sun exposure.
2) Hydrate!: Drink plenty of cool fluids with electrolytes to stay hydrated.
3) Dress Smart: Loose, light clothing helps your body regulate temperature more effectively.
4) Sun Protection: Apply sunscreen to avoid sunburn, which can hinder your body’s ability to cool itself.

Enjoy the trails safely and make the most of your summer adventures!

Address

1635 17th Avenue SW
Calgary, AB
T2T0E5

Opening Hours

Monday	7:30am - 6pm
Tuesday	7:30am - 6pm
Wednesday	7:30am - 6pm
Thursday	7:30am - 6pm
Friday	7:30am - 6pm

Website

http://www.preventous.com/

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