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Autumn has arrived, bringing shorter days and less light. This change in the amount of light is a signal to animals, plants and, before the light bulb, people, that seasons are changing. While those most dramatically affected are those in the higher latitudes, many people in the UK are negatively affected by this shift.

Seasonal Affected Disorder (SAD), also known as ‘winter depression’ is a type of a type of depression that comes and goes in a seasonal pattern, with symptoms more severe between September and April. The NHS estimates that SAD affects approximately one in 15 people in the UK during the darker months.

Symptoms of SAD include:

• Lethargy, lack of energy, inability to carry out a normal routine
• Sleep problems, difficulty staying awake during the day, but having disturbed nights sleeps
• Loss of libido, disinterest in physical contact
• Anxiety, inability to cope
• Social problems, irritability, disinterest in seeing people
• Depression, feelings of gloom and despondency for no apparent reason
• Craving for carbohydrates and sweet foods, leading to weight gain

Many people in the UK suffer with SAD, so it’s important to remember that you are not alone.

While light therapy is a popular treatment for SAD, lifestyle factors play a large role too. Getting as much natural sunlight as possible is particularly important, as is managing your stress levels. Exercise is also integral to the treatment of SAD. It has long been known that regular exercise is good for our physical health, but studies also show exercise to be of benefit to our mental well being. Exercise gives you control of your body and is a known mood booster. Your chiropractor can give you a general check to make sure that your bones, joints and muscles are functioning properly and advise on the best exercise solution for you.

October 20th is World Osteoporosis Day, an annual awareness day dedicated to raising awareness of the prevention, diagnosis and treatment of osteoporosis and metabolic bone disease.

Everyone wants to continue doing the things they enjoy for longer, without the worry of pain, suffering and broken bones. Which is why building strong bones throughout your lifetime is so important.

There are many ways to prevent and control osteoporosis and the five steps below will set you off to a good start:

5 ways to better bone health

1. Regular exercise

Weight-bearing exercises, such as jogging, hiking, brisk walking and stair climbing, as well as muscle strengthening exercises, such as weight lifting, are beneficial at all ages and will help maintain strong bones and muscles.

2. Bone-healthy nutrients

• Calcium: dairy foods such as milk, yogurt, cheese, certain fruits and vegetables such as kale, broccoli and apricots and canned fish with bones like sardines
• Vitamin D: most of the vitamin D in the body is produced from exposure of skin to sunlight; small amounts of vitamin D are found in foods such as egg yolk, salmon and tuna and foods fortified with vitamin D – essential for those who live in areas where there are low amounts of sunlight throughout the year
• Protein

3. Avoid negative lifestyle habits

• Don’t smoke; smoking has been shown to raise fracture risk substantially
• Reduce alcohol intake; more than two units of alcohol a day can raise the risk of fractures
• Maintain a healthy weight; being underweight can increase your risk of fracture

4. Identify your risk factors

Talk to your doctor and ensure you are aware of any risk factors that could make you susceptible to osteoporosis and fractures

5. Take medicine

There are many different types of prescribed medications that can be taken to help improve your bone mass density and reduce your risk of fractures. The important thing to remember is to comply with your prescribed treatment. Continuing without stopping can protect your bones and help avoid damaging and potentially life-threatening fractures.

Fatigue is one of two main ways the body warns you about a problem. The other warning is pain. Most of us pay attention to pain, and stop whatever is causing it. We don’t pay as much attention to fatigue. One reason might be that fatigue sneaks up on us.

What Is Fatigue?

Fatigue is tiredness that does not go away when you rest. It can be physical or psychological. With physical fatigue, your muscles cannot do things as easily as they normally do. You might notice this when you climb stairs or carry bags of groceries.

With psychological fatigue, it may be difficult to concentrate for as long as you did before. In severe cases, you might not feel like getting out of bed in the morning and doing your regular daily activities. Fatigue is twice as common in women as in men but is not strongly associated with age or occupation.

There are certain things that exacerbate fatigue, including a range of lifestyle, occupational and psychological factors.

Lifestyle-related factors
Common lifestyle choices that can cause fatigue include:

• Lack of sleep – adults need between 7 and 9 hours of sleep per night.
• Too much sleep – sleeping more than 11 hours per day can lead to excessive daytime sleepiness.
• Alcohol and drugs – alcohol is a depressant drug that slows the nervous system and disturbs normal sleep patterns. Other drugs, such as cigarettes, stimulate the nervous system and make insomnia more likely.
• Sleep disturbances – disturbed sleep may occur for a number of reasons, for example, young children who wake in the night, a snoring partner, or an uncomfortable bed.
• Lack of regular exercise and sedentary behaviour – physical activity is known to improve fitness, health and wellbeing, reduce stress, and boost energy levels. It also helps you sleep. Regular exercise is also an effective treatment for anxiety and depression, however any exercise regime should be supervised by a qualified health practitioner for those with depression or chronic fatigue syndrome.
• Too much exercise – Those who work hard and regularly exercise hard may be trying to do too much. Your body also needs time to recover.
• Poor diet – low calorie diets, or extreme diets that reduce intake of a particular macronutrient such as carbohydrates may mean that the body does not have enough fuel. Quick fix ‘pick me ups’, such as chocolate bars or caffeinated drinks, only offer a temporary energy boost that quickly wears off and worsens fatigue in the longer term.

Workplace-related factors
Common workplace issues that can cause fatigue include:

• Shift work – the human body is designed to sleep during the night. This pattern is set by a small part of the brain known as the circadian clock. A shift worker confuses their circadian clock by working when their body is programmed to be asleep.
• Workplace stress – can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, constant change, or threats to job security.

Psychological factors

Studies suggest that at least 50 per cent of fatigue cases are caused by psychological factors. These may include:

• Depression – this illness is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic tiredness.
• Anxiety and stress – a person who is chronically anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
• Grief – losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

Always see a medical practitioner or GP to make sure that your fatigue isn’t caused by an underlying medical problem. Your chiropractor can often help by making sure that your muscles, joints and bones are all working together as they should; minor misalignment can cause your body to lock up trying to protect itself. Improving your diet, sleeping patterns and exercise regime will also provide real benefits in the long run.

Knee pain may be the result of an injury, such as a ruptured ligament or torn cartilage. Medical conditions — including arthritis, gout and infections — also can cause knee pain. Many types of minor knee pain respond well to self-care measures. Here are 5 ways to help soothe knee pain without surgery.

1. Chiropractic adjustments

Knee pain can be reduced with chiropractic adjustments. This method involves using the hands to adjust, massage or stimulate the knee. There are usually several angles of approach when it comes to treating knee pain this way. Some common synergetic treatments include using ice to reduce inflammation around the joint and some soft tissue massage to help improve the knee’s range of motion.

2. Weight loss

Knee pain is one of the most common complications of being overweight or obese. If you’re among the millions of people who experience knee pain, even a small amount of weight loss can help reduce pain and lower the risk of osteoarthritis (OA). Those extra pounds increase the stress on your knees, which in turn can cause chronic pain and lead to other complications such as OA.

3. CBD oil

People use CBD to help treat a variety of ailments, including pain. According to Healthline, CBD oil interacts with two receptors, called CB1 and CB2, which can help reduce pain and the effects of inflammation. CB2’s involvement in immune system could help explain why CBD oil may be helpful in people with inflammatory autoimmune forms of arthritis, like rheumatoid arthritis. Although there has not been a massive amount of studies on this subject, many health experts agree that CBD oil helps with pain management.

CBD can be taken as a liquid, a tincture, in capsules, or applied topically. You can take the capsules orally, add the liquid to foods or drinks, or apply creams with CBD to affected joints.

4. Physical therapy

You might feel like the last thing you should do is get on your feet and move your joint around. However, often physical therapy (PT) is what your doctor suggests to get your strength back and put you on the road to recovery.  This involves doing specific stretches and exercises under the guidance of a licensed physical therapist. These exercises may relieve tension or help strengthen specific areas to help relieve pain and make your body feel and move better.

Some things you might need are:

• Stretches and exercises
• Ice and heat
• Ultrasound massage
• Electrical nerve or muscle stimulation

5. Correct footwear

Good supportive shoes allow your foot to move more naturally as you walk, and help to maintain balance. Most importantly, picking the right shoes, whether it be trainers for running or heels for a party, is crucial for achieving proper foot and knee alignment, and correctly distributing stress through your knee joints during activity. Wearing improper footwear can change the stress placed on your knees, leading to injury and pain. Everyone’s feet are different, and therefore, choosing proper footwear is determined on an individual basis.

If you think your shoes may be the cause of your knee pain, don’t wait, because further complications can occur as a result.

Every parent wants the best for their child, especially when it comes to health. Children go through developing stages and each one has an impact on their bones and spine, from the first lost tooth to the last sport injury. It’s important to check in with kids about how their back feels and get a check-up if they think that something doesn’t feel right. Just like going to the dentist for a check-up, a chiropractor will check your child’s spine for any misalignment or imbalance, and the aim is to restore the child’s natural posture and health.

There are ways to prevent children from experiencing back pain during their developing years, and it all starts with being physically active and how they carry their school rucksack. Here are four tips to safeguard your child’s spine:

1. BAG IT LIGHT: school bags are often filled with more than what a child really needs. Backpacks are the best bags because they spread the weight evenly on each shoulder. Try to keep the backpack to a light/medium weight, filling it only with what is required. Remember to adjust the straps so that the bag so that weight is evenly distributed and the child’s spine doesn’t have to compensate.
2. WALK ON AIR: supportive footwear is essential to maintain a healthy posture. Soft-soled shoes that have good inner arch support will keep the kid happy and balanced. It is worth considering replacing the insole that comes with the shoe (which are normally of low quality) with a soft supportive insole. This will usually make a difference to the aches and pains that a child may feel late in the day after being on their feet for most of it.
3. EXERCISE: 21^st century kids tend to spend more time in front of a screen compared to older generations, lowering the time spent being physically active. It would be ideal to set aside the same time that a child spends sitting in front of a screen, to time being physically active. Dance or run breaks are great family activities.
4. GAMING POSTURE: Videogames tend to distract your kid from maintaining a comfortable posture while playing. If your kid is playing with videogames make sure their spine is supported while doing it.

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.

Aloe Vera is a succulent plant species of the genus Aloe and people have used it for thousands of years for healing and softening the skin. There are no regular foods that contain aloe vera, so it must be taken in supplement or gel form. 

Benefits of using Aloe Vera on your skin: 

You can apply Aloe Vera juice directly on your face as its molecular structure helps heal wounds quickly and minimises scarring by boosting collagen and fighting bacteria. The gel contains antioxidants, enzymes, and Vitamins A and C, and it is highly anti-inflammatory, Aloe Vera can help treat burns, acne and dry skin.  It is also known to work best on superficial surface acne rather than cystic or deeper acne. Research backs up the ancient use of topical Aloe Vera as a skin treatment, at least for specific conditions. Studies have shown that Aloe gel is beneficial for skin conditions such as: 

• Psoriasis
• Seborrhea
• Dandruff
• Minor burns
• Skin abrasions
• Skin injured by radiation
• Acne

Eating Aloe Vera: 

Aloe Vera juice is a rich source of antioxidants, which help fight free radicals. This lowers oxidative stress on your body and reduces the risk of chronic conditions such as diabetes and heart disease. Aloe Vera juice is also an excellent source of Vitamin C.  The easiest way of getting Aloe Vera for consumption is to peel away the skin of the plant and crush the meat inside to eat in its purest form. 

Drinking Aloe Vera: 

Aloe Vera is extremely hydrating. By drinking it in the morning on an empty stomach, you’re providing your body with a boost of fluids first thing. This will help your system to push out toxins and clear your body of impurities that might otherwise have adverse effects. Another common use for Aloe Vera juice is for the treatment of IBS and constipation. The laxative compounds found in Aloe Vera are called Anthraquinones, and they work by reducing intestinal water absorption. This compound is found in the natural latex of the plant.

Oral Supplement:

Also taken in supplement form, Aloe Vera pills can improve digestion, decrease inflammation and inhibit bacterial growth.  Aloe Vera is available as tablets, capsules, gels and ointments. You can also sometimes find it in health drinks and as an ingredient in cosmetic products and hand sanitizers.

Whether it is for entertainment, education or work, people often spend countless hours weekly in front of digital screens.

Since the beginning of the COVID-19 pandemic, there has been an increased dependency of digital screens. They allow friends and family to stay connected and for employees to work from home.

However, now that COVID-19 vaccines are allowing people to gather in-person again and go back to the office, you might consider spending less time on your screen to improve your wellbeing.

Many people are unaware of the number of ways excessive screen time can cause health risks. By reducing your time spent on tech, you’ll experience benefits like:

1. Boost your physical health.

Physical activity is essential for your health – however your phone and computer could be cutting into your exercise time.

Reducing screen time can improve your physical health by:

• Freeing up more time for exercise and socializing
• Improving sleep
• Reducing eye strain
• Avoiding headaches
• Helping prevent obesity and conditions related to excess weight

2. More time for leisure activities.

Disconnecting from your phone and going outside or doing an activity you enjoy can be a tremendous mood booster. It can improve your well-being and make you feel more satisfied with your day.

Having fun and exploring the world is an important part of living. Instead of dedicating so much time to digital screens, encourage yourself and your family to try new activities. Perhaps go for a walk in the park, a bike ride, visit your local museum or explore a nature trail. Activities that don’t involve your devices can be just as fun.

3. Make social connections.

Social connections can decrease anxiety and depression, help us balance our emotions, encourage higher self-esteem and empathy and improve our immune systems. By neglecting our need to connect, we risk our health.

4. Improve your mood.

If you are steadily providing your brain with new information to manage until right before you sleep (scrolling through social media, reading from a kindle), then your stress levels are going to be high. Studies have found that stopping screen time a few hours before sleep resulted in reduced levels of anxiety and stress. This will also often lead to waking up happier.

5. Build a community.

Being a part of a community and wanting to feel connected to others is human nature. Feeling a sense of belonging and being social is a good way to manage your stress. Having support and feeling that you are not alone can help you manage difficult times in life.

There are many ways to get connected, consider these ways to get involved: Turn off electronics during meals or family time to eliminate distractions. Find events in your community (Volunteer, join a sports team, etc.) or plan a family fun day (game night, BBQ, etc).

Technology is undeniably a great tool, but it can interfere with your wellbeing and make you feel disconnected from the people around you. Taking a break from digital screens frees up more time to be active and enjoy time with loved ones. Why not give it a try?

Summer time has arrived and with it the added need for us to take extra care of our necks, backs and spines to avoid pain and injury…

If the arrival of sunshine has caused you to pack away your winter jumpers and, instead, pull out your racket, shin pads or helmet for a bout of summer activities, remember to take note of these simple steps to ensure you steer clear of any unwanted pain and discomfort.

RUNNERS can avoid injury by regular stretching of the tendons and wearing good shoes with shock-absorbing features.

RACKET-SPORTS PLAYERS should be wary of playing through the pain of Tennis Elbow. Tennis Elbow is in fact an overuse injury, caused by repetitive movements at the wrist forcing the thumb outwards and the palm upwards. Continuing to play will only exacerbate the problem.

GOLFERS are particularly prone to lower back injuries. Graphite clubs and soft spiked shoes will help absorb the shock which can bring on back injury. Your chiropactor can suggest appropriate warm-ups and exercises, and help you work on an alternative swing.

GARDENERS commonly suffer from aches and pains, but they can avoid lower back trouble by kneeling on one leg rather than bending from the hips, keeping the back hollow whilst digging, and varying tasks throughout the day to avoid repetition injury.

DIY, like gardening, is often far-removed from everyday activities. When the sun is shining many will want to get out in the garden and get on with the long list of DIY jobs that have piled up over the winter months. Enthusiasts often injure their back by inhabitual exertion, so when lifting, take the weight on bent legs, keeping the back straight.

When there is wet weather during the summer months, plants and grass thrive and, if you have a garden, it can seem like you need to mow and weed nearly every weekend.  This can lead to aches and pains and even injury unless you take precautions.

People suffer from aches and pains when they undertake what seems to be a relatively sedate activity such as gardening. The actions required are quite different from those carried out in the rest of the year.

The main causes are prolonged stretching and overuse of the ligaments and joints in the spine. Digging, mowing and stooping place considerable stress on the ligaments and joints in the lower lumbar spine and cause them to become inflamed and tender. This will trigger a protective muscle spasm which gives rise to the deeper, duller, achy type of pain that occurs over the following few days.

This happens year after year. It is very important to look after your muscles and joints, especially when undertaking a form of exercise that you are not used to. If you want to stop gardening aches and pains and be able to appreciate all the hard work the next day, then follow these top ten tips:

1          Gently stretch your muscles and ligaments for a few minutes before and after gardening, but don’t bend down to touch your toes – this can cause damage

2          Wear light, but warm clothes & make sure your lower back is always covered

3          Kneel on one leg rather than bending your back repeatedly

4          Use long handled tools to prune tall plants

5          Use only a small spade/fork for digging and keep your back gently hollowed

6          Do not always work to one side only, vary your position

7          Don’t do the same work for long periods, vary your tasks

8          Keep your back straight when carrying

9          When finished have a warm bath or shower

10         Do not sit for too long in your favourite armchair afterwards, but stand up regularly and walk around for a minute or two