8 Amazing Health Benefits Of Beetroot

Beetroots, also known as beets, are a popular root vegetable made up of the taproot of the beet plant. The most popular variety of beet is the sugar beet. One fantastic thing about beets is that their medicinal benefits. Regular consumption of beets and beet juice can help with a variety of medical concerns and ails as well as help prevent conditions from getting worse. Here are our top eight medical benefits that beetroot, whether fresh, juiced or in pharmaceutical grade supplements form, offers!

Beetroot Helps Anemia

Beetroot is very high in iron, which can help those who suffer from a specific type of iron deficiency anemia. To produce hemoglobin, which is what transfers oxygen and nutrients around your body, your body needs iron, which is why having a healthy supply is so important. Incorporating beets into your diet is a great way to get some extra iron.

Beetroot for Cholesterol

Beetroot contains flavonoids, betacyanin, and dietary fibre, all of which helps towards minimizing LDL and preventing its build up in arteries.

Beetroot for Stamina

Beetroot helps more oxygen get around your body to keep its energy thanks to the nitrate content within it. Nitrate enlarges arteries so that more oxygen can get around your circulatory system and help boost your energy levels. The iron in beetroot also enables you to stay alert and improves your stamina.

Beetroot Helps Your Liver

Your liver needs specific nutrients to stay healthy, and beetroot is stuffed full of everything it needs! Iron, betaine, vitamin B, antioxidants, and much more are all in beetroot. Beetroot also helps to thin bile which allows it to flow better and helps the liver eliminate toxins from it, so there is no nasty build up in your body!

Beetroot Helps with Constipation

Beetroot is full of dietary fibre. If you eat the vegetable itself, especially raw, then it will help ease constipation. It also is a natural laxative and can help with normalizing bowel movements and is said to help flush toxins from your body.

Beetroot Can Slow Down Tumor Growth

Beetroot contains betacyanin, which can help to slow down tumour growth in specific cancers – prostate and breast cancer. It cannot cure cancer and should never be used as treatment alone, but it can help slow down tumour growth by up to 12.5% and so is a worthwhile part of a treatment plan.

Beetroot to Boost Expectant Mothers’ Health

Beetroot contains something called folic acid, which is a nutrient that helps keep expectant mothers strong and growing babies healthy. Folic acid helps protect growing babies from brain defects and spinal cord defects including spina bifida.

Beetroot for High Blood Pressure

Beetroots contain nitrates, which, when consumed, dilate arteries and help to lower high blood pressure. Consuming 500 grams of beets a day, or around two cups chopped (this can be juiced or in supplement form), can help lower your blood pressure in only a few hours.

For more information, visit our website! Whether you want to be exposed to more tips to help with your fitness journey or want a medication review, Macdonald’s Prescriptions #3 is the pharmacy for you!.

How to Prevent Swimming Shoulder Injury

How to Prevent Swimming Shoulder Injury

The warm weather is here, and for many of us (myself included), it’s the perfect time of year to include some swimming into your fitness routine. Swimming is a super activity that has a mountain of benefits for the entire body—especially if you are looking for something that is easy on your joints. That said, swimming can take a toll on your shoulders. Improper technique and overuse often results in the ever-dreaded swimmer’s shoulder. Here is some handy advice I’ve scraped together to help you prevent shoulder injuries, or how to come back from one.

Before you get in the pool

Before you jump in the water, you should warm up your shoulders. You can begin with some band or dryland exercises to help your shoulders prepare for swimming. Boosting your heartrate and circulation will help with the range of motion in your joints, putting less strain on your shoulders when you begin swimming.


Begin warming up your shoulders with some quick and easy band exercises. Bands are extremely effective because you can do numerous stretching exercises and build your strength without straining your shoulders. When it comes to getting you ready for the pool, bands are your shoulders’ best friend.


There are several great dryland exercises that will help you prepare your shoulders for swimming. For instance, you can do some dips on a bench or bench push ups to warm up your shoulders. But keep in mind, stop doing these exercises if your shoulders start hurting.


When you are swimming, pay close attention to how your shoulders are feeling. If they start to hurt, take a break. Overdoing it can cause serious damage to your shoulders, like tendonitis and rotator cuff problems. If your pain persists, consult a healthcare provider.


One of the main causes of shoulder injury is poor technique. So, if you are experiencing shoulder pain, you might need to make some adjustments. Getting help from a coach will help you iron out your technique, and pin down your mistakes.


After your swim, it’s important to stretch your shoulders. Post-workout is crucial when it comes time to protecting your body. Your muscles are tired and are on the mend, beginning the process of repairing themselves.

See a healthcare provider

Shoulder health is not only vital for swimming, but also for day to day living. So, it’s a good idea to take care of them. If you are experiencing chronic shoulder pain, see a health care provider. They will educate you on how to properly take care of your injuries.

In need of a proper shoulder support? Come in to meet with our brace fitters today!

Have any shoulder exercises you would like to share? Let us know, as we would love to hear about it!

Don’t Let the Risk of Ankle Injuries Sideline from Playing Soccer

Don’t Let the Risk of Ankle Injuries Sideline from Playing Soccer

Soccer (or football) is hands down one of the most popular sports on the planet. And with the ever-increasing number of Vancouverites catching Whitecaps fever (myself included), interest in this world-famous sport has never been bigger. From elite athletes to weekend warriors, hordes of people are heading out to the nearest field to take part in a sport that so many people all over the world have come to embrace.

Twisting your ankle is a part of the game

Like many of you, I used to love racing of up and down the soccer field with my classmates during gym class, or on the weekends with my friends. I don’t think I ever took part in any competitive or recreational soccer league, however, without watching some of my fellow teammates get hurt.

Let’s be honest, getting hurt is part of the game. Sooner or later, someone is going to hobble off the field—or worse, get carried off. And without a doubt, one of the most common injuries from soccer is a sprained ankle. Between running nonstop on the field, weaving around players, or even being stepped on by them, it isn’t really all that shocking.

Managing your sprained ankle

Thankfully, it’s not all doom and gloom when it comes to on-field ankle injuries. If you have twisted or sprained your ankle, there are several steps you can take to speed up the healing process. The first thing you need to do is get off the field as quickly as possible—a little help getting to the sidelines from your coach or soccer buddies will help keep the pressure off your ankle. Next, you want to apply some ice to your ankle, making sure to avoid placing it directly on your skin. Then, wrap your ankle with a bandage or elastic tape and elevate it above your heart to help stop pooling in your ankle.

Getting back in the game

When you have given your ankle enough time to heal and you’re ready to get back on the horse, wearing an ankle brace will help ease the pain and prevent further injury. The added support will also stabilize your ankle, allowing you to run, kick, and change directions like a pro (ok, well at least like your old self) again.

Don’t let an ankle injury keep you off the soccer field this season. If you are looking to prevent sprains, rollovers, and minimize the risk of overextension, a quality ankle brace really is the way to go.

Before you head out to the soccer field this year, come in to meet with our brace fitters today.

Taking up soccer this season or thinking about joining a league? Let us know, we would love to hear about it!

A Hiker’s Guide to Knee Support

A Hiker’s Guide to Knee Support

The 2016 hiking season has finally arrived with the opening of the Grouse Grind. What’s that? You’ve never visited Mother Nature’s Stairmaster? Whether you are an accomplished hiker or a novice out for your first climb, the spectacular scenery at the top is well worth the challenging 2,830 steps ascent up the mountain.

As a hiker, I always try to fit in time for the Grind whenever I can. Unfortunately, however, I have suffered from knee pain for the past several years. And let me tell you, pain in your knees climbing up the Grouse Grind can make for a pretty unpleasant hike.

Knee injuries can happen doing just about anything. However, the endless pounding of hiking can really put a lot of wear and tear on your joints. The chance of a torn ligament from a twist or a fall are always a possibility on the trail, but it is your knees that are more likely to suffer if they are overworked. But if you are like me, the thought of being cooped up indoors on a gorgeous day, nursing a sore knee is simply not an option.

Here are some helpful tips to keep your knees in great hiking condition and treat your joints with the respect they deserve.

Wear high quality hiking shoes/boots

When it comes to protecting your knees, it’s all about the shoes. Take my word for it—wearing a proper fitting, well-cushioned shoe is going to make a world of difference. The right footwear will help take pressure off your knees when your heels hits the ground. If you are thinking hiking boots, make sure they have shock absorbing soles and ankle support. Quality hiking boots will help minimize the impact of shock during hikes, helping to save your knees.

Strengthen your legs

Taking on a challenging hike without being physically prepared is a sure-fire way to injury. Is it really worth crossing the Grouse Grind off your bucket list if you wind up in the hospital? Knee problems are less likely to happen when you strengthen your leg muscles.

I like to do a lot of exercises that workout my hamstrings, inner thighs, quadriceps and calves. For example, I ride my bike (or a stationary bike when the weather’s brutal) for at least 30 minutes every day. I also do a wide variety of weight-bearing exercises, including lunges, step ups, and squats. Keeping your leg muscles strong and balanced will help your knees handle the stress while hiking.

Wear knee braces

When hiking, wearing a knee brace is a great option for additional support. There are a wide variety of braces on the market for compression, stability, ligament support, tracking, and more. So, I highly recommend consulting with a physician or a qualified pharmacist to help you get a grip on what works best for you.

Don’t let the hiking season pass you by. With a little help and a little planning, you can help minimize pain and maximize your experience on the trail.

Taking up hiking this spring? Come in to meet with our brace fitters today.

Have you been up the Grouse Grind or are you thinking about it? We would love to hear all about it!