All posts by Alex Newton

If you suffer from arthritis, or very stiff joints, exercise may be the last things you want do.

However… getting out into the fresh air and doing some low intensity, aerobic exercise can be extremely beneficial and help to prevent stiff joints.

Some sports can help to build up your core muscles, and the muscles which support your joints, and also reduce joint inflammation. These include:

• Yoga
• Pilates
• Swimming
• Cycling
• Walking

Opt for gentle movements and light stretches and build up slowly, the gentle stretching involved in each exercise can help you to maintain mobility and movement.

Be careful… try and avoid any hot or power yoga as this can end up putting excessive pressure on your joints.

Try this… Swimming can be particularly good as the buoyancy of the water can help relieve any pressure on your joints while you exercise, giving you that extra supportive barrier which will help cushion any inflamed joints.

Or this…. Cycling also acts in a similarly supportive manner as is helps you avoid the pounding of high-impact aerobic activities. A gentle cycle can help to strengthen your leg muscles that support your joints. So whether it’s on an exercise bike or in the great outdoors, cycling can be an effective way of staying fit while making sure your joints aren’t placed under too much pressure.

If you are experiencing a severe flare up it is best to rest for a couple of days before taking part in any kind of physical activity. Remember, it’s not a race. Don’t push your body to do anything if you feel you can’t manage it.

If you feel like it, you could simply go for a walk, but make sure not to push yourself too much if you are in pain. The best thing you can do is to listen to your body.

Remember… pain is your body’s way of telling you to stop, so always go at your own pace.

It’s that time of year again. The clocks have changed, that highly-anticipated ‘extra hour in bed’ has been and gone, and soon the mornings will be darker than they were before. In some people, this can trigger SAD, or at least an increased struggle to get out of bed in the morning.

With darker mornings, many people find it harder to wake and become motivated for the day ahead. There are several things that you can do to avoid repeatedly pressing the snooze button and instead, set a healthy tone for the rest of the day.

Wake up gradually

Many people become irritated by sudden and annoying alarm sounds. Start your day in a better mood by downloading an app that wakes you more gradually, with music or with a tone that gradually increases in volume, easing you in to your morning routine.

At this time of year, light alarm clocks are especially beneficial. These wake you with a gradually brightening light that simulates sunrise. Waking up naturally and gradually this way is much more welcome than being shocked out of a sound sleep.

Nourish your body

Feeling groggy, or even as if you have a hangover, isn’t uncommon when your alarm sounds. However, this may not be caused by tiredness. Baring in mind that you have not consumed any food or drink for at least 7 hours (hopefully!), you may be dehydrated.

Keep a bottle of water by your bed to drink first thing. If you’re a coffee drinker, try to have a glass or two of water before your brew.

It’s also important to replenish your body with nutrients after a night’s sleep. Avoid opting for high-sugar and high-carbohydrate foods that will cause your blood sugar to spike and then drop just a couple of hours later. Instead, build your breakfast around complex carbohydrates such as oatmeal, proteins such as eggs, and healthy fats like avocado and nuts. Having a nutritious, filling and enjoyable breakfast to look forward can also be a great motivator to get out of bed!

Exercise

Whether you’re a yogi, gym-goer or enjoy a revitalizing morning stroll, exercising in the morning will get your heart pumping oxygen-rich blood around your body, helping you to function more effectively. Exercise can also be a great way to clear your mind, preparing your for a productive and more stress-free morning, and obviously has huge benefit to your health.

Introduce these tips to your morning routine, aiming to commit for at least 21 days. This will help you to form healthy habits that both your mind and body will thank you for!

Choosing a balanced diet containing the right vitamins and minerals decreases our chances of developing deficiencies later on in life. The body’s structure relies on vitamins and minerals to ensure muscle tone (including the heart), healthy functioning of nerves; correct composition of body fluids; and the formation of healthy blood and bones.

A Healthy Diet Plan

Calcium

For bone, muscle and joint health try and include Calcium in your diet, which is essential for optimal nerve and muscle function and blood clotting.

Obtained from

Dairy products are rich in calcium that is easy to absorb. Non – dairy sources with equally absorbable calcium are green leafy vegetables from the kale family. Spinach, rhubarb, sweet potatoes and dried beans are rich in calcium but from these foods it’s not easily absorbed

Magnesium

Required for efficient muscle contraction and conduction of nerve impulses. Low magnesium levels in the body can affect the body’s calcium levels, putting bone health at risk.

Obtained from

Green leafy vegetables, unrefined grains and nuts. Small amounts are present in meat and milk. Large quantities of fibre in the diet and low protein intake can reduce the amount of magnesium able to be absorbed by the body.

Vitamin D

Essential for regulating the formation of bone and the absorption of calcium from the intestine. Vitamin D is a fat-soluble vitamin that functions to help control the movement of calcium between bone and blood.

Obtained from

Primarily from the action of UVB light on the skin. Food sources such as cod liver oil, sardines, salmon, tuna, milk and milk products contain small amounts of Vitamin D.

Vitamin C

The structure of bones, cartilage, muscles and blood vessels is provided in part and maintained by collagen. The formation of strong efficient collagen requires Vitamin C.

Obtained from

Citrus fruits, berries, tomatoes, cauliflower, potatoes, green leafy vegetable and peppers. Also important for producing strong collagen and therefore strong bone structure, is Folic acid. Folic acid is found in cereals, beans, green leafy vegetables, orange and orange juice

Antioxidants

Vitamin C is also a strong antioxidant and is capable of regenerating other antioxidants like vitamin E. The role of antioxidants is to mop up free radicals (the by-products of normal metabolism). Excessive amounts of free radicals cause damage to joint surfaces and muscle cell regeneration. Antioxidants reduce the potential of these free radicals to cause joint damage.

Obtained from

Antioxidants are vitamins A, C, E and the mineral selenium and are present in fruits and vegetables, the highest quantities are found in the most deeply and brightly coloured. Cartilage that lines the articulating surfaces of all joints is critical to joint health. Cartilage is the shock absorber of joints and is continually rebuilt if a source of raw materials is available. Supplements such as glucosamine sulphate can be added to a healthy diet to assist joints that maybe showing signs of wear and tear.

Essential fatty acids

Essential fatty acids (EFA’s) also reduce the degenerative changes in tissues and cells. EFA’s are unsaturated fatty acids such as Omega 3. They aid in decreasing the inflammatory response and help relieve pain and discomfort in joints and muscles.

Obtained from

EFA’s can be found in oily fish (sardines, fresh tuna, mackerel), flax seed and linseed.

Foods to avoid…

There are certain foods and substances that adversely effect the body’s use of minerals and vitamins. High saturated/animal fats, refined foods, white flour, white sugar, white rice, chocolate, carbonated drinks and fruit juices with high sugar concentration should be kept to a minimum if not weaned from the diet completely. Meat and dairy products should be kept within a recommended weekly amount. Dairy products as calcium sources should be varied with other non-dairy sources.

Friday 22 December 8am – 5pm

Alex, Sophie, Ruth.

Saturday 23 December 8am-12 noon

Sophie, Andrew.

Sunday 24 December Closed

Monday 25 December Closed

Tuesday 26 December Closed

Wednesday 27 December 9:30am – 5pm

Sophie

Thursday 28 December 8am-8pm

Sophie, Alex

Friday 29 December 8am – 5pm

Alex, Sophie

Saturday 30 December 8am-12 noon

Andrew

Sunday 31 December Closed

Monday 1 January Closed

Tuesday 2 January 8am-8pm

Normal hours resume

As we approach the Christmas season, you might be more worried about piling on the pounds and feeling like a Christmas Pudding on the big day than anything else, but you’d be surprised how many people hurt their back over the festive period!
Did you know… There is an increase in patients coming in to the clinic with backaches and pains that have appeared during the Christmas period.

In fact… There are many ways you can hurt your back at Christmas. Bending and lifting heavy items like Christmas trees, furniture or even the turkey can easily strain your back or exacerbate existing aches and pains.

If you do hurt your back or neck during the holidays, your first thought might be to put your feet up on the sofa and watch some festive films and wait till the pain disappears.

But remember… Although this may seem like the obvious option, it is much more beneficial for your back to keep your muscles moving.

Here are our top tips to avoid back pain at Christmas:

• If you’re lifting heavy or awkward objects like the Christmas tree or furniture, always ask for help and make sure you also bend your knees when lifting heavier items!

• When you’re putting up decorations, use a stepladder to avoid over stretching or straining your back or neck.

• Make sure you go for regular walks over the holidays, and if you don’t have time, make sure you’re supporting your back at all times with a small cushion.

As lifestyle changes in the 21^st century make the condition of osteoporosis ever more prevalent, it becomes a threat that you should take into consideration.

The ageing population, dietary trends such as dairy intolerance and the increase in eating disorders like anorexia all contribute to the growing numbers of sufferers. Today’s indoor lifestyle is also a factor, since a lack of vitamin D from the sun hinders your absorption of dietary calcium.

The frightening part of this condition is that it is sometimes not diagnosed until a bone is broken. A way to assess your risk of fracture is a bone density scan. This is the most accurate way of measuring the strength of bones. This scan can be organised through your GP or private clinics, and then appropriate advice can be given by your GP or chiropractor.

There are precautions we can all take to minimise the threat of osteoporosis to our physical health and mobility, both by medical and natural means.

A nutritious diet, and taking supplements where need be, is of paramount importance. If you’re vegan or don’t consume dairy products for other reasons, it’s important to find an alternative source of calcium in your diet. Leafy greens or tinned, soft-bone fish such as salmon or sardines are great options. It’s important to be aware that some foods make it harder to absorb calcium, such as carbonated drinks.

To help your body absorb calcium, vitamin D is essential. As well as synthesizing this from the sun’s UVB rays, oily fish such as salmon, mackerel and sardines provide some vitamin D. However, especially in the UK, vitamin D supplements are recommended.

Another key nutrient for bone health is magnesium. While this mineral contributes to many functions in the body from nerve function to immune health, it is primary found in bone crystals, contributing to their strength. Magnesium is often included in calcium supplements.

Vitamin C plays an important role too. Collagen is the main protein in bone, and Vitamin C is necessary for collagen synthesis. Vitamin C is present in citrus fruits, tomatoes, and in many vegetables.

Chiropractors are fully qualified manipulative practitioners who diagnose and treat disorders of bones, as well as muscles, joints, ligaments and tendons. Your chiropractor will give you specific advice on how to strengthen your skeleton and minimise your risk.

Today’s modern living which often entails hours of driving and hunching over work stations plays havoc with your neck. Neck pain can be felt in a large number of ways, either in your neck itself, across the shoulders, down the arms or as a headache. Neck and back problems are often worsened, if not caused, by improper sleeping habits and bad or worn out pillows. Sleep is very important to your body’s repair process, and a poor pillow often accounts for disturbed sleep. Compromise the quality of sleep, and overall health and mental fitness may suffer as well.

To support your tender and vulnerable neck you need to use a pillow that can be shaped to hold your neck in alignment and adequately support your head. This relieves muscle tension around your neck and shoulders and correctly positions your head, arms, and lower back for a relaxed sleep.

The support of a pillow should be mostly under your neck. Pillows that can be fluffed and squished to fit your unique contours, shape, and sleeping posture offer the best solution. A pillow should “fit”, just like a pair of shoes.

Natural-fill pillows such as down and feather provide the most comfort, long-term performance, and adjustability of any pillow, and they gently support your head. Unfortunately, most people hang on to a pillow long after its healthy sleeping power.

It is crucial you avoid using little or no pillow as this places your unsupported neck under strain all night long. It is equally unwise to use too many pillows or a pillow that is too firm as this can push your neck up, preventing the neck joints from moving properly, regardless of which position you sleep in.

It is also important to remember that a pillow should be placed between your neck and shoulder, but not underneath your shoulder itself. Taking this into account, a person with broader shoulders will require a larger pillow than someone with narrower shoulders, if they sleep on their side.

On average if you sleep for 8 hours a night then that’s a third of your life spent with your pillow – so it makes sense to make sure it’s right!

Checklist:

1. Do you sleep on your front? If yes – please speak to your Chiropractor as this is an issue which may contribute to many problems.
2. Do you sleep on your side? Well done, probably the best sleeping position for your spine for most people. Lying on your side your pillow(s) should give enough support so you nose is in line with your chest bone. Too many pillows and your neck will tilt up, too few and it will lean down. Get a partner to check if your
3. Sleeping on your back then? Too many pillows here and your neck will get stretched towards your chin, and again too few and it might not be supported enough.

For more information speak to your Chiropractor and try out one of our neck pillows. Terms and conditions apply.

Researchers reveal that sudden, acute episodes of low back pain are not linked to weather conditions such as temperature, humidity, air pressure, wind direction and precipitation.

Findings published in Arthritis Care & Research indicate that the risk of low back pain slightly increases with higher wind speed or wind gusts, but was not clinically significant.

According to the World Health Organization (WHO) nearly everyone experiences low back pain at some point in their life, making it the most prevalent musculoskeletal condition; affecting up to 33% of the world population at any given time.

“Many patients believe that weather impacts their pain symptoms,” explains Dr. Daniel Steffens with the George Institute for Global Health at the University of Sydney, Australia. “However, there are few robust studies investigating weather and pain, specifically research that does not rely on patient recall of the weather.”

For the present case-crossover study 993 patients seen at primary care clinics in Sydney were recruited between October 2011 and November 2012. Weather data from the Australian Bureau of Meteorology were sourced for the duration of the study period. Researchers compared the weather at the time patients first noticed back pain with weather conditions one week and one month before the onset of pain.

Results showed no association between back pain and temperature, humidity, air pressure, wind direction or precipitation. However, higher wind speed and wind gusts did slightly increase the chances of lower back pain, but the amount of increase was not clinically important.

The primary factors that can cause or worsen pain include poor posture, injury, too little (or too much) activity, and specific conditions such as arthritis. However, what you eat can also help to manage or relieve pain, or even prevent it injury in the first place.

Here are some of our top nutrition tips for managing pain.

1. Ditch the processed foods

Processed foods generally refers to most things that come in a packet with a list of ingredients: from biscuits to ready meals to breakfast cereals. They often contain little in the way of naturally occurring vitamins and minerals. They may worsen inflammation and pain because they contain higher levels of unhealthy fats – in particular, processed omega-6 fats and ‘trans’ fats, which have pro-inflammatory properties. They often contain quickly absorbed sugars or refined carbohydrates too, which may exacerbate inflammation when consumed in excess.

In contrast, ‘real’ foods are as close as possible to how they are found in nature. They can include whole vegetables and fruit, nuts and seeds, whole grains, fish, eggs and meat (whole cuts, not ‘deli’ or processed meats). These foods naturally contain higher levels of nutrients that can help reduce inflammation and pain, such as those we’re going to look at in more detail below.

2. Eat magnesium-rich foods

One of the nutrients that may help to manage pain and inflammation is magnesium. Magnesium helps our muscles to work normally, including helping them to relax, which in turn helps to avoid or relieve muscle tension that can contribute to pain. This mineral is also important for the nerves.

Magnesium is found primarily in whole unprocessed plant foods – especially green leafy vegetables such as spinach and kale, seeds and nuts, and whole grains including rye and buckwheat.

3. Include oily fish

Oily fish such as mackerel, salmon, sardines, herring and anchovies are high in omega-3 fats. These fats have anti-inflammatory properties and therefore may help to manage pain. The specific omega-3s in fish (EPA and DHA) can be more beneficial than the types of omega-3 found in seeds such as flax seeds.

Aim to eat a serving of oily fish around three times a week. These can include tinned sardines and salmon as long as they do not contain added vegetable oils (olive oil is fine). Note that ‘omega-3 fish fingers’ are not a good source of omega-3 fats – stick to the real thing!

4. Get plenty of vitamin C

You may know vitamin C for its role in the immune system. But in fact the primary role of vitamin C is in making collagen – a protein that forms the basic structure of most of the body’s tissues, including the bones, joints and muscles. If your body can’t make collagen properly, these tissues will lose strength and function, contributing to not only day-to-day pain but also potentially painful conditions such as arthritis and osteoporosis.

Eating a variety of vegetables and fruit is the best way to get enough vitamin C. Although ‘five-a-day’ is the well-known recommendation, we should be aiming for at least seven portions a day, primarily of vegetables, in order to get good amounts of vitamin C and antioxidants. Some of the best sources of vitamin C include peppers, kale, broccoli, kiwi fruits, Brussels sprouts, watercress and red cabbage. If you can, get your veg and fruit from a local producer (e.g. a farmer’s market) as it can lose its vitamin C when it’s stored or transported for long periods of time.

5. Include anti-inflammatory spices

The spices ginger and turmeric in particular can have anti-inflammatory and pain-relieving properties. Use fresh ginger and powdered turmeric in your cooking whenever you can, make fresh ginger tea with a grated thumb-sized piece of ginger. If you have a good vegetable juicer you can even make fresh ginger juice to sip on – but watch out, it’s strong!

6. Try avoiding nightshades

The ‘nightshade’ or solanaceae vegetables may worsen inflammation and pain for some people. These are aubergines, tomatoes, potatoes (not sweet potatoes), and peppers – including chillis and all types of chilli powder (cayenne, paprika etc.). If you’ve implemented the other changes for at least three months and not noticed a significant improvement in your pain, then try eliminating the nightshade vegetables.

7. Consider eliminating gluten

Gluten is a protein that’s found primarily in wheat, barley and rye. The most severe reaction to gluten is coeliac disease, where the sufferer has to avoid gluten for the rest of their life. But some people who do not have coeliac disease may also react to gluten in a less severe way, which can contribute to inflammation in the body. If you’re cutting out gluten it can be best to work with a nutrition practitioner (e.g. a nutritional therapist) for support to make sure you’re not missing out on any nutrients.

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