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Foods that boost your immunity

Staying healthy is not an option but a choice. As coronavirus has created an unhealthy environment in the world, many people have started to think whether there are ways to stay healthy. Daily hygiene such as washing hands, avoiding contact with sick individuals, covering faces with masks can help reduce the risk of such viruses.

However, a healthful boost can improve your immune system than can fight against such infectious diseases. A right intake of a nutritional diet and exercising healthy lifestyle can influence immune strength.

Here is what you should know-


A strong immune system relies on WBCs that produce antibodies to fight bacteria, viruses and other harmful invaders like COVID-19. Boost your immune system by introducing low-fat, plant-based foods into your diet.People who follow a vegetarian diet have shown higher production of white blood cells as compared to nonvegetarians. The reason being their diet includes a high intake of vitamin-rich foods and low intake of fats.

Maintaining a healthy body weight can also benefit the immune system. Obesity on the other hand affects the body immunity and slows down the process of fighting infections. That’s why dieticians and doctors recommend plant-based diets that are effective for weight loss. Their fibre-rich content helps fill you up faster without adding extra calories. Fiber-rich foods are known to lower BMI, which is linked to an improved immune system.

Vitamins, Minerals, and Antioxidants

Studies have shown that vegetables, fruits and other plant-based foods are rich in antioxidants that provide rich nutrients like beta-carotene, vitamin C, and vitamin E that boost immunity and help reduce stress.

Beta-Carotene: A powerful antioxidant that reduces body inflammation and boosts immunity by increasing WBCs in the body. Sweet potatoes, carrots, and green leafy vegetables are high in beta-carotene.

Vitamins C and E: Tehy help destroy free radicals and boost the body’s natural immune response. Red peppers, broccoli, oranges, strawberries, mangoes, lemons,are rich in Vitamin C, while nuts, spinach and seeds are rich in Vitamin E.

Vitamin D: Including Vitamin D rich diet reduces the risk of viral infections, including respiratory tract infections. It also helps in reducing the risks of chronic diseases like tuberculosis, hepatitis, and cardiovascular disease. Fortified cereals and plant-based milks and supplements are rich sources of Vitamin D.

Zinc: A mineral that boosts WBCs in our body and defends against viruses. Nuts, pumpkin seeds, sesame seeds, beans, and lentils are high source of Zinc.


Sleep is one of the best immunity boosters. Lack of proper sleep can result in suppressed immune function and can lead to serious health problems—like heart disease, Alzheimer’s disease, and obesity. 

Try adding fruits, vegetables, grains, and beans to your diet. By including fiber-rich and low-fat foods to your diet can help you with restorative sleep. 


Keeping yourself fit and healthy is a good way to lead an active lifestyle. Physical activity helps in reducing joint pain and increases movement. Our joints are covered with a soft tissue called the synovial membrane, which produces a fluid that lubricates our bones, allowing us to move effortlessly. 

Benefits of doing exercises that boost the longevity of your joints

Increased blood flow

Exercise increases blood circulation in the body including our joints. As a result, the synovial membrane is exposed to a steady supply of nourishing oxygen and nutrients.

Nourishment to the joints

When lifting weights while exercising the joints bear all the pressure and forces to release water molecules out of the cartilage which supplies oxygen and nutrients that provides necessary nourishment to the joints.

Joint wear and tear process is activated

Research shows that joint movement activates the genes associated with the wear and tear of the cartilage. Overdoing exercise can rupture the cartilage. Sufficient exercise is enough to keep your joints healthy.

Cellular waste is removed

Exercise removes damaged cells from the joints and helps in healthy cell generation. Regular fitness keeps the joints active and reduces the chances of joint related pains like arthritis.

Building of muscle mass

Exercise strengthens the muscles, ligaments and tendons surrounding the joints. When these tissues are strong, they act like a brace to protect the joint and lessen the pressure on weak joints.



During COVID-19 pandemic, people are working from home and engaging in online learning and may not follow their normal exercise regime. To practice social distancing gyms, yoga and CrossFit studios are closed at the moment.Staying home is not one of the fun things to do, but staying safe is the need of the hour. But if you are not doing a lot of physical activity, you may tend to put on weight. In order to keep your weight in healthy range, you need to indulge in physical activities for at least 150-300 minutes per week. 

But if you can promise to follow a conscious schedule, it is possible to be in shape by performing daily physical activities at home during self-quarantine. 

  1. While working at home, pace while on phone calls and use a standing desk to reply to your emails or performing any other work on your laptop.
  2. Keep a pair of hand weights of home and just perform simple toning exercises while you are talking on the phone or reading an email.
  3. Take movement breaks every 45 minutes throughout the day. These breaks should be utilized for doing stretches or something more rigorous like a set of push-ups or sit ups for at least 10 minutes. Taking a short walk in your backyard can be beneficial too. Taking these little breaks improves your daily productivity. Lastly, end your day by taking a small stroll around the neighbourhood by following the social distancing norms and wearing a mask when you go out.
  4. If you are helping your kid with their lessons at home, remember to give them short recesses in regular intervals throughout the day and take the opportunity to take your break too. Indulge with your kid by putting on some music and dancing, go outside and play catch. These activity breaks will help your kid release their pent-up energies, stay physically healthy and be more focused on their academic work.
  5. If you have a pet, spend some time and go outside with them and take a walk or throw  a ball in the backyard. Most of the daily house chores are a part of your physical activity like vacuuming your home, dusting and backyard cleaning work. Making more disciplined and following a routine could be helpful. Try doing lunges when vacuuming or sweeping, wash your car by hand, use a push lawn mower rather than a power mover when cleaning your lawn.
  6. During this lockdown, many online apps are offering free workouts. Amazon Prime has shared various exercises like cardiovascular workouts, strength training, and yoga. If you have weights at home, you can follow an online routine while watching tv or a movie. Or you can find substitutes of these weights like bottles of water, canned food and hardback books. Additionally, you can do body weight exercises such as push-ups, planks, squats, and lunges.

Setting daily physical activity goals can keep you active during this lockdown. It may be frustrating that you can’t do your normal exercise routine at the gym or yoga class, but you can perform new activities at home such as dancing, participating in online cardio classes or yoga. You may just find something that you really enjoy and want to incorporate into your routine even after our days of social distancing are over.


When gyms are shut and everyone is exercising social distancing, it’s time to setup a DIY gym at home. 

People who are hardcore workout fanatics are turning to iving room workouts. You too can make use of online workout apps and start your exercise, muscle strength and yoga sessions while you’re self isolating at home. Are you lacking gym equipment? Stop struggling and let’s help you find ways to workout by effectively substituting the gym equipment.


Stairs can be your best cardio session. Start with running up and down the stairs for a minute. How about using them for knee lifts, raised lunges or doing push-ups. 


Chairs can be used for so many exercises. Tricep dips, raised push-ups, reverse lunges, jumping jacks, step-ups (ask someone to hold the chair for you), leg raises and single-leg squats. Isn’t that cool? Let’s push ourselves to make the most of this lockdown.


How about replacing your dumbbells with packaged bottled water and baked bean tins. Do you know a large bag of potatoes can be perfect for doing front squats. 


One heavy book or a pile of two to three books together can be used for squat-press exercises. Use them for abdominal crunches too. 

Bed sheets 

Tie two ends of the bedsheet to your door handle to create a TRX based workout. 

All you need is your creative imagination! Who needs a gym when you have access to furniture? Workout should not stop, make your living room your home workout place.


Every athlete fears the common “pop” associated with ACL injury. Anterior cruciate ligament (ACL) is one of the most important ligaments supporting your knee. ACL injury is commonly observed in sports that include sudden jumping, change in direction, or landing, such as basketball, football, and soccer. 

According to the Canadian Academy of Sport and Exercise Medicine (CASEM), a quarter of a million ACL injuries occur every year in Canada. The good news is, with adequate prevention methods, this injury can be mitigated. 

Let’s have a look at ACL injury some ways to prevent it.

What is ACL injury?

Your knee is supported by four rope like structures, also known as ligaments. These ligaments provide stability and strength to the knee joint. ACL is responsible for rotation of the knee and forward movement of the shin bone. 

Injury of this ligament is often associated with buckling of knee, a distinct pop, swelling and pain, and inability to stand on the affected leg.

The Best Ways to Prevent ACL Injuries

Although ACL tear can happen anytime and to anyone, certain precautions will help to prevent it. Some techniques to prevent ACL injuries include:

Nourish Your Ligament

Adequate hydration and nutrition will keep your ligaments strong and healthy. Include colourful vegetables and fruits in your diet, as well as nuts, lean protein, and legumes. This will help to provide adequate calcium and proteins required to sustain any form of injury. 

Strengthening Exercises

Hamstrings, a group of muscles in the upper part of your leg, play an important role in ACL injuries. Strengthening exercises, such as stability ball hamstring curls, squats and lunges, and deadlifts are some great options to make your hamstrings sturdy. 

Lower the Impact

Individuals with a history of knee injury or older adults are at an increased risk of ACL tear. Training exercises, such as pool training, helps to lower the impact of movement on your knee. 

Practice Safe Landing Techniques

Improper landing technique is the commonest cause of ACL tear. A good landing technique involves:

  • Bending the knees
  • Landing on both feet
  • Keeping knees at shoulder distance when you land

Focus on Improving Balance

ACL injuries are often associated with a sudden change of direction or faulty landing techniques. Improving balance can prevent abnormal pivots and twists responsible for ACL tear. Improved balance can also improve your reaction time and resilience.

Wear Proper Footwear

Ill-fitting footwear can alter your balance and increase the risk of twists and movements that can cause ACL tear. Wear a proper fitting pair of shoes to prevent any risk of injury.

Consult a Physiotherapist

A physiotherapist will help you to understand any musculoskeletal vulnerabilities. You may be recommended some exercises to improve the strength of those weak parts. They can also help you understand if the range of movement of your joint is normal or any underlying disorder is hampering it. In case the joints are not moving properly, you may be advised therapies and exercise to improve them, which will help to prevent injuries. 

Of note, consult a doctor immediately in case of an ACL tear. Anterior cruciate ligament injury treatment includes surgery and physiotherapy. 

Know more about ACL injury treatment options in Ottawa.


Guess what? Health is a full-time job, and it’s linked to happiness and productivity. Unfortunately, due to our busy schedules, health is not able to make up as a priority. Nowadays, there are loads of stresses that we have to carry on our minds. There are things, which add up to the imbalance of the energy inside the body. That’s where acupuncture therapy comes to play.

Acupuncture therapy is a type of treatment where experts use a set of thin needles to pierce the skin at specific acupuncture points.

Who needs acupuncture therapy?

The goal of any acupuncture therapy is to restore the balance of energy flow inside the body and reduce pain and inflammation. Based on that, there are numerous fields in physiotherapy where acupuncture therapy finds usage.

People with conditions for emotional disorders (anxiety, depression) to digestive complaints (nausea, vomiting, and irritable bowel syndrome) can find permanent relief.

Besides, if you are someone with some chronic diseases like arthritis or neurological issues like migraines, acupuncture therapy could help you get rid of the pain syndromes.

What are the health benefits of acupuncture?

Some of the prominent health benefits of acupuncture are:

    1. Reduction of stress
    2. Lessening of Back Pain, Neck Tension and alleviation of Joint Pain in the Hands and Arms 
    3. Relief from Headaches
    4. Reduced Eye Strain
    5. Enhanced Mental Clarity and Increased Energy
    6. Allergy Relief
    7. Improved Immune System and Reduced Sick Days
    8. Reduced Cigarette Craving 
    9. Fewer Injuries on the Body Due to Repetitive Strain

The science behind acupuncture that makes it a boon to your health

There are almost 365 accessible acupuncture points, and experts insert the needle according to the situation requirements.

There have been studies that prove that during acupuncture therapy, our brains start releasing some chemicals, such as endorphins. These are the natural painkillers. Acupuncture also has an anti-inflammatory effect to reduce pain and inflammation.

What is the therapy procedure?

Choosing the needle

The designs of the needle as such that they could penetrate inside the muscles only, ignoring the arteries and veins. The structure of the needle is like the shape of a pine pointer type.

After the penetration to the desired depth through the muscles, an electronic pulse device stimulates the movement to stay for some time. 

Checking the medical History

Typically, if this is the first time you are doing acupuncture, make sure you have the medical history with you for a detailed study.

The treatment phase

To begin with, initially, the acupuncturist starts the session by searching convenient acupuncture points to press the needle inside. The process is similar to the search for correct veins.

The needles typically stay on the acupuncture point for half an hour. The duration, again, depends on the patient’s condition. It may be made to remain longer for active conditions.

The treatment session also includes providing massage with herbal medicines. 

After a few sessions, the acupuncturist will reassess the situation to prescribe for future actions. 

The number of sessions depends on various modalities in acupuncture therapy.

Acute symptoms may need only two or three sessions, whereas chronic issues may demand ten weeks or many sessions.

Tracking of the results

Experts track the result through the energy flow status and whole-body interaction to diagnose all physical diseases. 

One big advantage is that it’s a painless process. However, there might be a feeling of heaviness in the muscles. 


Acupuncture therapy is certainly the best choice for stroke rehabilitation, headache, menstrual cramps, joint conditions, low back pain, and asthma. If you are someone in need of acupuncture therapy, we have the best acupuncturists working with us to help get the full health benefits.


Therapeutic massage is one of the kinds of healing and relaxation techniques. The holistic health care involves tweaking various tissues and muscles with techniques like pressure, rubbing, stroking.

What is a massage?

We use various types of massage techniques that focus on various parts of the body. 

During a massage regime, a registered massage therapist applies gentle or considerable pressure to the muscles and joints of the body. 

As a result, this holistic health care therapy puts intense pressure on the myofascial connective tissue restrictions to eliminate pain and restore the motion.   

Why do you need massage therapy?

From rehabilitation to relaxation, there are many reasons why people prefer it. Some of the main pointers are:

  • Relieve lower back pain
  • Reduce muscle tension
  • Boost your immunity
  • Stability in adults
  • Reduce depression and increase quality life.

Holistic health care is the same for all types. In this therapy session, a registered massage therapist finds a tender and painful spot and applies pressure to relieve this pain. 

Main Benefits of Massages

Here are some of the benefits of therapeutic massage:

  • Fatigue
  • Back pain and stiffness
  • Osteoarthritis 
  • Post-operative recovery 
  • Carpal tunnel syndrome relief
  • Fibromyalgia
  • Immune system function
  • Less headache
  • Blood pressure
  • Alcohol withdrawal symptoms

Major Types of Massages

Today, there are more than 80 types of massage therapy styles for a myofascial release

Myofascial Release Therapy

Among all the massage therapies, myofascial release is the most basic one. During the therapeutic massage tenure, a registered massage therapist breaks down the tight fascia. Fascia is the fibrous layer of connective tissue above the muscle and under the skin, which makes the body move and holds different positions.

Active Release Therapy (ART)

ART is mainly for athletes who want a quick recovery after a full-fledged therapeutic massage. It treats minor soft tissue disorders within various parts of the body. 

  • Muscles
  • Ligaments
  • Tendons
  • Fascia
  • Nerves

The holistic health care approach release built-up scar tissue within the deep muscle. Muscle scar tissue built up occurs during long bouts of exercise, also carrying on usual activities like walking, grocery shopping, cooking.

Medical Massage

Otherwise known as decongestive therapy, the medical massage helps with breast cancer; pain alleviation; and palliative care. Apart from that, this type of massage therapy helps to treat initial trauma healing. The typical method focuses on surrounding pain and not the issue itself.

Trigger Point Therapy

Often called as pressure point therapy, this therapeutic massage deactivates trigger points anywhere along the body that may cause mild or severe pain. One of the differences, among all types of massage therapies, trigger point delves deep into the fascial layer to release tension at the neuromuscular junction (NMJ).


Also known as, zone therapy, this nontraditional method of massage therapy uses the body’s natural reflexes to get the trigger points. 

To get the trigger point, the registered massage therapist breaks down the body in ten different zones: five on the left and five on the right. 

After putting pressure, the nerve signal travels from the feet through the body to alleviate muscle tension and pain.

Which Massage Styles Are Best?

The massage styles vary from long, smooth strokes to short, percussive strokes. 

To get results, the registered massage therapists, usually, use oils and lotions; but sometimes they use bare hands.

However, before deciding on the best massage styles, you need to make sure why you need massage therapy.

There are various reasons:

  • Relaxation and stress control
  • Symptom relief 
  • Help with a certain health condition


If you are thinking to book a therapeutic massage session, we would be happy to help you out. We will have your customized plan, based on age, and the goals. Get in touch soon.


Do you suffer from that lingering injury resulting in high pain?  Shockwave therapy finds a place in a number of scientific studies for the treatment of such chronic conditions.

 According to facts, shock therapy for pain is a non-invasive treatment. The therapy creates a series of low energy acoustic wave pulsations. The wave pulsations, being splashed directly over the injury, start the healing process quick. 

What are the conditions that require shock wave therapy?

The chronic pain that lasts for more than six weeks is a serious one. You need to make sure you consult an expert. These could be due to sports, overuse, or repetitive strain.

 Extracorporeal shock wave therapy treats the following part of the body showing the following symptoms:

  • Feet – Heel spurs, plantar fasciitis, Achilles tendonitis
  • Elbow – Tennis and golfers elbow
  • Shoulder – Calcific tendinosis of rotator cuff muscles
  • Knee – Patellar tendonitis
  • Hip – Bursitis
  • Lower leg – Shin splints
  • Upper leg – Iliotibial band friction syndrome
  • Back pain – Lumbar and cervical spine regions and chronic muscular pain

 The advantage is that you do not need painkillers. The shock therapy for pain triggers the body’s natural healing power. As per records, many people were of positive opinion and have shown improved, the ability after initial treatment. 

What are the benefits of shock wave therapy?

In our shockwave therapy service center in Ottawa, we have experts who do a great job. Some of the benefits that the client’s report are:

  • Shock therapy for pain has a reasonable cost
  • Shockwave Therapy shows a quick result for chronic pain. The areas are shoulders, backs, heels, knees, or elbows.
  • The best part is there is no requirement of anesthesia.
  • Main fields of application: orthopedics, rehabilitation, and sport medicine
  • It can have a positive effect on acute pain 

How does shockwave therapy work?

The origin of the technology states that sound waves could break down the kidney and gallstones. It is all about the maneuver of energy. The shockwave therapy brings high energy to painful spots. The spots could be connective tissues and chronic conditions.  The extracorporeal shock wave therapy holds good for connective tissues such as ligaments and tendons.

The science involves the fluctuation of the pressure that affects the area. The kinetic energy of the compressed air transmits at a high intensity and focus to the tissue. In return, this improves tissue repair with cell growth.

As an effective physiotherapy solution, Shockwave therapy could treat acute, sub-acute conditions as well.


First thing first, our physiotherapists will take an assessment on your first visit. We confirm if you are the right candidate for extracorporeal shock wave therapy. 

Apart from that, the experts will ensure you know about your condition. The facts make it easy for you to match the Shockwave Therapy treatment.

 The therapy involves- modification, specific exercises, assessing any other related issues. The issue may involve rectifying the body posture, improve the weakness of the muscle groups.

At the shockwave therapy service in Ottawa, we conduct the shockwave therapy once a week for 3-6 weeks, depending on results. 

In fact, we adjust the intensity to make it comfortable for you. Let us speak details over a visit to our shock wave therapy center in Ottawa.


Therapeutic nutrition is the clinical use of some nutrients.  A therapeutic diet is a tweak in a regular diet.

To fuel the body the best way, make your food the medicine. But, does the word “diet” make you think of an unpleasant weight-loss regimen? That is the type when they ask you to deny food for weight-loss. 

By contrast, a nutritional therapist tweaks the diet for nutrients. They also look for texture and food allergies, or food intolerance.

What are the various therapeutic diets?

The nutrition diets are: 

Gluten-free diet

This form of diet excludes protein content. Nutritional therapists advise stopgap for wheat and some other grains. You could eat green veggies and gluten-free grains like quinoa.

Clear liquid diets

Nutritional therapists suggest it before surgeries and medical procedures. The diet acts as a short term remedy for gastric distress and body cleansing.  

The diet includes various forms of liquid excluding alcohol and soda drinks.

Diabetic (calorie-controlled) diet

A 1500-calorie diabetic diet means eating no more than 1800 calories of food each day. Often, a nutritional therapist endorses this diet when you want to control sugar. The calorie count depends on the metabolic rate of the body. 

Low-fat diet

According to the therapeutic nutrition diet, eating low-fat foods helps to lose weight. The idea is your body stores extra calories as fat. But, the body uses good fats to build it up, so it’s good to opt for trans fat-free, and low-fat foods.

High fiber diet

A high fiber diet is fit for the cure of irritable bowel movements. Nutritional therapists suggest the diet to increase good bacteria in the gut. 

What is the importance of diet and nutrition therapy?

The grace of a perfect diet helps controlling lifestyle diseases. A therapeutic nutrition edit tames diseases like diabetes, cardiovascular diseases, and obesity.

Therapeutic nutrition raises the therapeutic effects of particular foods for specific health conditions.

You get preventive care for the developing disease. If you suffer from some disease, it helps prevent the progression.

What are the benefits of nutritional therapy?

The benefits of therapeutic nutrition go beyond weight:

    • The cut of risk of some functional diseases. These are heart disease, diabetes, stroke, some cancers, and osteoporosis
    • Ease of High blood pressure
    • Low high cholesterol
    • Improve your well-being
    • Increase your energy level
    • Increase immunity
    • Balance of hormones
    • Improve in the digestive system
    • Stress reduction

How do nutritional therapists work?

A nutritional therapist work with various clients. They create an apt therapeutic nutrition diet. Further, they provide advice on disease control and prevention.

Good therapeutic nutrition gives proper nutrients, vitamins, and minerals it the body. For that, a nutritional therapist plans your meals and snacks. They include nutrient-dense foods that are low in calories.

Here are the eating tips well with a therapeutic nutrition diet:

  • Eat plenty of fruit and vegetables
  • Eat a bunch of whole grains
  • Choose lean meats
  • Choose low fat or fat-free milk


We have a team of nutritional therapists who takes several cases separately. We know every person has a unique physiological make-up and therapeutic nutrition need. 

The case study covers past and current health concerns, lifestyle, and family health. The result helps us give you the diet and nutrition therapy plan. Let us discuss the details on the spot.


Balance issues can make you feel dizzy. You might be standing but you will feel like the room’s spinning. You might feel that you’ll fall. Various systems and organs like eyes, ears, motors and touch sensors send series of sensors. Balance issues occur when there’s a problem with the signals sent by the ear to the brain. The vestibular systems lay a major role in controlling our senses of balance and spatial awareness.

A person suffering from this condition may feel confused or disoriented. This may make them lose a sense of where they are. There are certain symptoms which will help us identify this issue. They are:

  • Blurry vision
  • Lightheadedness
  • Dizziness
  • Feeling faint
  • Nausea
  • Difficulty in walking

Loss of balance can occur due to various reasons. Certain conditions can make the patient lose his sense of spatial orientation and make him feel disoriented. Some of them are:

  • Inner ear problems
  • Ear infection
  • Effect of a certain medication
  • Age
  • Low blood pressure

Apart from the above-mentioned reasons, there are certain conditions as a result of which one might face balancing issues.


It is the infection or inflammation of the inner ear known as the labyrinth. The labyrinth helps people stay balanced. Dizziness and loss of balance develop as a result of Labyrinthitis. People may also dizzy nauseated.

Meniere’s disease

It affects the inner ear and results in the disruption of signals being sent to the brain. Fluid builds up in the labyrinth which in turn affects the patient’s ability to hear and balance.


Vertigo causes dizziness when you move your head. It is usually seen when one turns to look behind or looks up to reach an item positioned above their head.

Diagnosis and Treatment

Visiting an otolaryngologist could help us deal with this condition easily. For the physician to examine and understand the condition thoroughly we might have to undergo a blood test, hearing and eye movement test, specialized tests that measure brain activity and a few balancing and posture assessments.

Treatment depends on the larger problem that the patient is facing. Balance issues develop as a side effect of major issues. If a certain type of medication causes a balance issue, the doctor may have to reduce the dosage or look for any alternative medication. The physician may prescribe a set of activities that can be done at home or under the guidance of a therapist.

Prime Physio Plus has a group of well-trained therapists who keep their patients at most ease. The comfort and well-being of their patients are at the center of their aim.


About Us

We aim to improve your pain and develop personalized treatments while maintaining up-to date practices provided by our qualified experts. It is through dedication and a cohesive team of energetic and educated individuals that we will continue to uphold this vision.

Initial assessment

We will start with identifying the cause of the problem, not only the symptoms. We can then design a tailor-made treatment plan that will help you recover in the shortest period of time, so you can get back to enjoying your life to the fullest.

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