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  By Dr. Rehan Lakhani, ND   Your quality of sleep can determine how the rest of your day will go. If you don’t feel well rested and refreshed, your productivity is likely to be low. This can lead to adverse affects in both your personal and professional life. There are many factors that influence your quality of sleep. Hormonal imbalances, emotional & psychological state, and medication side effects are all elements that can contribute to a good night’s sleep but are often hard to change. Here are some small and easy changes to implement in your nighttime routine to help you sleep better.   1. LIMIT SCREEN TIME IN THE EVENING Your phones, laptops, and other digital devices use blue light to illuminate their screens. Although blue wavelengths are…

  By Victoria Galletta, Registered Kinesiologist        According to the Canadian Cancer Society, breast cancer is the most common type of cancer in Canadian women. Typical cancer treatments can include surgery (removal of cancerous tissue and surrounding tissues, which can include the lymph nodes), hormonal, radiation and chemotherapy. The lymph nodes are an important structure to assist the vascular system in removing, filtering excess fluid and transporting waste products out of the body. Lymphedema is when the lymphatic system can no longer keep up with the body in removing excess fluid (lymphatic load) and presents as swelling.        Schmitz et al. found that a progressive weight training program decreased lymphedema symptoms and incidences of exacerbation. Tidhar and Katz-Leurer found that an aquatic exercise program was also…