MAP Physiotherapy

10/30/2025

If you deal with high levels of anxiety, then caffeine is probably not your friend. But if you consume a significant amount of it, it's probably not a good idea to go cold turkey.

Here are some alternatives to coffee that could be used to gradually lower your intake. Personally I'm a teatotaler. How about you?

Here’s why low-caf or decaf picks like green tea, chicory root tea, or golden milk can give you an energy boost sans the jitters.

10/28/2025

Menopause Series - Testosterone in Hormone Therapy

When people are prescribed menopause hormone therapy, testosterone is often overlooked. It is mostly considered to help with lack of libido, but what doesn't get discussed nearly as much are the more nebulous effects.

Being post-menopausal, many of my friends are also in this stage of life. We all seem to have similar issues with rising anxiety and indecisiveness. I always used to be very decisive. I would carefully weigh the pros and cons of a situation, reflect, and then make a decision and stick to it. Since hitting menopause I have found myself struggling with even simple decisions, doubting myself, and second guessing everything. This is totally not me.

I have also found myself feeling anxious about things I would never have given a second thought to, like having an accident when it's quite unlikely. What's with that? Up until educating myself recently, I would never have associated these things with falling hormone levels.

I recently started menopause hormone therapy, including testosterone, and I suddenly feel like me again. The anxiety over little things is gone, and I am no longer agonizing over every little decision. And no, estrogen and progesterone didn't do this for me (I started those first and noted no difference in these parameters), testosterone did.

To be clear, I am only speaking about my personal experience and this in no way constitutes medical advice. But I can tell you that other people I know have experienced the same thing.

We need to be having these conversations out loud. We need to be talking about more than just dry vaginas and loss of libido. There is so much more we are losing in menopause and we need to stop putting up with it.

10/26/2025

"Why do you never get sick mommy?" Because I meditate. Every day. And I truly mean every day. I never ever miss a day, even if I only spend five minutes at it if that's all I have.

My kids often marvel at the fact that they bring illnesses home from school and share them with everyone except me. Since starting my daily meditation practice in January of 2020, I have virtually never been ill, other than having COVID once. My kids have brought home countless bugs since then and I NEVER get them.

Now when they get sick I tell them to use the power of mindfulness to fight off the illness, and they no longer roll their eyes when I say this. Interestingly, I actually feel that they recuperate quicker when they use the power of the mind to combat it.

And now my words are coming back to me. If I feel like I am teetering on the edge of catching a cold, they will tell me to lie down and use the power of my mind. And guess what? It works every time.

If we want our kids to adopt a meditation practice, I believe we have to make it relevant to them, whether that means getting over an illness quicker, performing better on a test, or dealing with anxiety. There is so much this practice can bring to their lives.

If you want the teens in your life to benefit from mindfulness practice, the first step, says Dzung X. Vo, is to have a strong practice yourself.

10/24/2025

Do you think that getting older automatically means living with pain? I hear this a lot. "My knees and hips hurt all the time and sometimes my shoulders bother me. But I'm old."

These sorts of comments just set my teeth on edge. I see so many people who are walking around dealing with pain because they think it's inevitable due to their age. My question to them is always, "Why are you putting up with that?", to which I generally get a blank stare.

Aging and pain do not necessarily have to go hand in hand. Want to know more about why this happens and what you can do about it? Have a listen to this podcast called Unboxing It. The show is all about societal expectations and how they keeps us from living full and authentic lives.

And while you're at it, follow the show and listen to the other episodes. There are plenty of pearls of wisdom there.

Is Soreness Inevitable With Age? A Physiotherapist Doesn't Think So.

10/23/2025

I believe it is important to let kids struggle sometimes. I consider myself like a coach - I'm not going to do it for them, but I will help them develop options for them to explore to face the challenge at hand and then decide which one works for them in the moment.

"Increasingly, I am convinced that an inability to confront even a moment of boredom, discomfort, or frustration without self-soothing through screen or sensory distraction has ruined the best minds of my generation. But there’s still hope for kids—and maybe it requires us doing less for them instead of more. "

"In essence, obstacle parenting is about cultivating focus and endurance, two skills lost in the outsourcing and immediacy of newer technologies." Like AI. Don't even get me started on that one.

10/21/2025

The parade to the sick room is in full force now. Openings today at 12:45 and tomorrow at 3:30.

10/21/2025

Menopause Series - Non-Medical Strategies

With all that is out there on social media, it may seem like the only "solution" to perimenopause/menopause symptoms is hormone therapy. Thankfully this is definitely not the case.

This article gives a good summary of lifestyle changes you can make that have been shown to be helpful. In my opinion, the biggest of these is nutrition and exercise. Also, basic supplements like vitamin D can go a long way.

We should all be educating ourselves on things we can do without the need for any medical professional. It's probably more than you think.

Living well through your perimenopause and menopause Last updated: Planned review: If you suspect that you’re perimenopausal or menopausal, and your symptoms have started to interfere with your quality of life, it’s a good idea to make an appointment to see your doctor or a healthcare profession...

10/19/2025

I was almost afraid to read this article for fear of getting myself too riled up. This is a subject about which I have very strong feelings. I am an avid reader and I know that I have read many things that have changed my perspective in a positive way. Censoring what people (especially children) have access to is so wrong on so many levels.

"The people responsible for moving books from classrooms and library shelves are trying to limit the flow of information. Their efforts aim to un­dermine democracy; they would create an electorate of young people who will not question authority, build alliances with people who have less political power, or challenge the status quo. Knowledge is power. Book bans go against the very nature of an open, civil society. "

I couldn't agree more. In my house absolutely no topic is off limits. After all, I prefer that my children discuss difficult subject matter with me than with anyone else. This means keeping the door open to anything and everything, in an age-appropriate manner.

What are your thoughts on this?

Censoring what children read deprives them of reality and the chance to feed their curiosity and develop empathy

10/14/2025

Menopause Series - Cholesterol

"I had some routine bloodwork done and my cholesterol was up when it has always been fine. I haven't changed my diet or exercise levels. What's going on? What am I doing wrong?"

This is a familiar refrain in perimenopause/menopause. A lot of people find themselves with increasing LDL levels in this period of life for no apparent reason. Unfortunately a lot of GP's will throw statins (medications to lower cholesterol) at the problem. However, as Dr. Zelovitzky explains in this podcast, sometimes that is just treating the numbers and not the actual risk. Also, research has shown that women don't respond to statins the same way men do.

This episode is quick - only 22 minutes - and definitely worth your time, particularly if you find yourself in this situation.

Podcast Episode · Medsplaining · 2025-06-25 · 8m

10/08/2025

Last minute opening today at 2:30!

10/02/2025

I almost always feel great after exercising, except when I don't. When the benefits of exercise on mental health are so well documented, how can someone feel worse after?

There are several contributing factors, including the intensity of the workout, your overall stress levels, and how well you are fuelling your body. These things need to be taken into account, and that means what works one day might not work the next.

The very rare time that I don't feel mentally and physically better after exercise is definitely due to one of these factors. I have learned since hitting menopause that super intense workouts aren't the right thing for me anymore. I have discovered that I can still keep a very high level of fitness without pushing myself so hard.

So listen to your body and mind. They will let you know when you've got it right.

Learn some ways working out can put a damper on your mood, plus find out how to avoid feeling depressed after exercise.