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New Exercise Regime Preparation

Don’t launch yourself into a new exercise regime without taking the necessary precautions to prevent back and neck pain…

While more exercise can in fact improve bone mass density and prevent osteoporosis, throwing yourself into a full-on physical programme after a lull in activity could put your back and neck at risk. Try introducing your body to exercise in a safe way by following these easy tips:

Preparation

  • Before you begin any exercise programme, check that there are no medical reasons why you cannot carry out the activity, particularly if you are not used to the type of exercise
  • Make sure you wear the right clothing while carrying out your chosen activity. Wearing clothes that are too tight could constrict your movement and lead to injury; appropriate footwear is a must for any type of exercise
  • Make sure you warm up before exercises; don’t go straight in and start with lighter movements like walking or jogging to lessen the chance of muscle strain

Equipment

Ensure that you are using equipment properly to prevent injuries.

Weights

  • make sure legs are at least hips width apart
  • lift with bent knees
  • never keep knees straight, as this could lead to over-stretching and cause damage to your back
  • work with weights closer to your body to help avoid injury

Machines

  • make sure the seat is positioned correctly for your height
  • avoid stooping or reaching when using equipment or you could over-stretch your back

Stretching

Stretches and exercises designed to strengthen your back will help prevent injuries later on. Try sequences of precise, slow stretches, which will help build up your strength.

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Eating to beat stress

Chronic stress can have a negative effect on our physical health as well as our mental wellbeing. It can play a role in our susceptibility to illness and disease, but also in day-to-day functional problems such as pain and stiffness.

There are many steps we can take to improve our ability to cope with stress; nutrition is one of them. Find out what and how to eat to better manage stress…

Balancing your blood sugar

To cope well with stress, we need our food to provide us with balanced, sustained energy. Foods that quickly break down into glucose and are quickly absorbed – such as sugary foods and fast-releasing carbohydrates – may give us a burst of energy, but can cause our blood sugar to peak and then dip. This can actually increase our body’s stress response and stress hormone levels, as well as making us feel irritated and out of control.

Here are the three fundamental steps to balancing your blood sugar:

  1. Eat primarily whole foods: vegetables, animal foods (eggs, fish, unprocessed meat, unsweetened dairy foods), nuts and seeds, beans and lentils, and some fruit. Avoid sugary snacks, refined carbohydrates and other processed foods such as breakfast cereals
  2. Making sure every meal includes a good serving of protein, healthy fats, and complex carbohydrates. The primary protein foods are the animal foods mentioned above, and nuts and seeds, and beans and lentils. Healthy fats are found in nuts and seeds, oily fish, avocadoes, and coconut. Complex carbs are found in vegetables, whole fruit (i.e. not fruit juices), whole grains, beans and lentils
  3. Eat regularly. Skipping meals or leaving too long between meals can cause your blood sugar level to drop too low, which can also trigger a stress response

Getting enough food

As well as eating regularly, getting enough food is important when you’re dealing with stress. Going on a weight loss diet – whether it’s low-calorie, low-carb or low-fat – during a stressful time can be particularly bad for your stress levels. Instead, now is the time to focus on balancing your blood sugar as outlined above, by eating regular meals, getting enough protein, healthy fats and non-starchy vegetables and cutting the refined carbohydrates and junk foods. You should find it easier to manage your weight – or lose weight – by eating in this way anyway.

Healthy snacking

Although regular snacking is not the best thing for everyone, it can be helpful if you’re coping with stress, again by helping to keep your blood sugar on an even keel. Your snacks need to be based on whole foods, and contain some protein and complex carbohydrates.

Examples include:

  • Two or three oatcakes with one of the following: a tablespoon of hummus, guacamole, cottage cheese, half an avocado, a hard-boiled egg or a teaspoon or two of nut butter (e.g. almond butter).
  • A pot of natural yoghurt (without added sugar) with some berries and/or a tablespoon of pumpkin seeds mixed in.
  • A wedge of left-over home-made frittata/omelette.

However, you shouldn’t need to be snacking more than once between meals; constantly ‘grazing’ can have a negative effect on your weight and your digestion!

Magnesium-rich foods

The mineral magnesium plays a vital role in our psychological health, including our mood and how well we cope with stress. It’s thought that both physical and emotional stress can increase the body’s need for magnesium; and that having a low magnesium to calcium ratio can actually increase the release of stress hormones such as adrenaline.

The best food sources of magnesium are green leafy vegetables such as kale, chard and spinach; seeds and nuts; and whole grains – especially buckwheat and rye.

B vitamin-rich foods

Like magnesium, B vitamins also play a vital role in our energy as well as our psychological function.

The various B vitamins are found in different foods, but the best all-round sources include eggs, oily fish, organ meats (especially liver), seeds and nuts, and beans and pulses. Luckily these are also foods that are great for our blood sugar balance!

Avoid overdoing stimulants

Many of us turn to stimulants such as tea and coffee when we’re feeling stressed. But stimulants of any kind also trigger the body’s stress response. Try to keep your coffee consumption in particular to a minimum. Tea can have a gentler stimulating effect so can be better tolerated, but keeping it to one cup a day can still be advisable. Try to introduce calming herbal teas such as chamomile and spearmint – especially later in the day.

Note that alcohol can also act as a stimulant as well as a relaxant. It also disrupts your blood sugar balance. Keep alcohol as a rare treat and stick to one drink only.

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Low impact exercise

A workout doesn’t have to include jumping or jogging to be effective. In fact, high impact exercises can be jarring on the body or joints, placing you at greater risk of injuries. Low impact exercises can improve your fitness and health, without causing harm to your joints. 

What is low impact exercise? 

It is important to remember that low impact doesn’t equate to less effort, or low intensity. Exercises that are gentle on your body and joints, or are performed in a fluid motion, are considered low impact. Though this can be less strenuous, low impact exercises can be adjusted to suit all fitness levels. 

When is low impact exercise a better option?

Opting for low impact exercise can be better if you have suffered an injury or faced illness. Low impact exercise is a great way to get moving and maintain your fitness without placing stress on your joints. It can also be a good starting-point if you are new to exercise or pregnant, for example.  

What are some examples of low impact exercise? 

There are plenty of options for low impact exercise, but some of the most popular include: 

  • Walking
  • Dancing 
  • Cycling 
  • Swimming 
  • Yoga 
  • Pilates

What are the benefits to low impact exercise? 

Alongside injury prevention, many forms of low impact exercises focus on developing flexibility and improving strength or balance. These are important for maintaining a healthy and active body. Low impact exercise can also be used as an active recovery from high intensity activities. 

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Take a Stand on Back Pain

Could standing work desks be the answer to unwanted back pain?

Recent workplace trends show that many employers are now opting for standing work areas, rather than the more conventional seated desks, in a bid to prevent their workers suffering from back pain and to help increase their productivity in the office.

But are these innovative standing workspaces really the way forward to a healthy back, free from pain and discomfort?  Here are three things to bear in mind if your work place decides that standing, rather than sitting, is best way forward:

  1. Standing tall

Sitting and bending forward (as you tend to do in an office seat) can put twice as much load on your spine as standing does so standing desks could well be a better option for the office.

  1. Take a break

While standing, however, it is important to remember that you should still take regular breaks as you would when sitting at a desk. Being stuck in one position, even if it is in a ‘good posture’, is not advisable.

  1. The best of both

A desk set up that allows you to stand as well as sit is the most ideal situation, as this gives you the option to change position regularly. The more adjustable your desk set-up is, the more likely you are to find a position that suits you.

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Posture Tips to Straighten Your Back Naturally

Correcting poor posture habits is essential to spine health.  To avoid long-term health issues, it is best to start to develop good habits. 

Your sleeping posture is more important than you may think. If you sleep on your side, place a flat pillow between your legs and knees to help keep your spine straight and aligned. 

Always use a supportive pillow under your head to properly align and support your shoulders and skull. Sleeping on your side or back is almost always better than sleeping on your stomach.

Driving posture is also very important. Move your seat up so that you can depress both foot pedals all the way to the ground with your knees remaining bent. Your back should remain against the seat. Recline the back of the seat very little, by only about 5 degrees.

If there is a height adjustment, raise the seat so that your hips align with your knees. If an adjustment isn’t available, consider buying a cushion. Your head should never reach the ceiling and cause you to slouch. The top of your headrest should match the top of your skull. If possible, tilt the headrest forward so that it’s no more than 4 inches from your head.

When it comes to standing posture, stand with your heels, hips, and shoulders aligned. Do not shrug your shoulders forward, roll them back slightly and allow your arms to naturally hang at your sides. Make sure you keep your feet shoulder-width apart.

These are all ways you can straighten your back naturally. Give them a try and see if you notice a difference.

Ask your chiropractor to learn more about posture tips.

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Dangers of Back Pain at School

Children are back in the classrooms, running around playgrounds and playing sports. However, children, like adults, can be prone to back pain, and there can be several causes.

The most common causes of joint and back pain in school children are:

  • Lack of exercise or excessive exercise
  • Weight of school bags
  • Bad posture
  • Poorly set up desks
  • Use of a computer or computer games
  • Sports injuries
  • Ill-fitting shoes/improper shoes

Lack of exercise and excessive exercise

The general finding from various studies is that children involved in competitive sports and those who are sedentary are more prone to getting low back pain while those that participated in moderate activity were protected. The children involved in competitive sports run the risk of getting repetitive strain injuries. Those children who are sedentary are often those who sit and watch a lot of television or play on a computer. The implication of this will be discussed below.

Weight of school bags

School bags are exceptionally heavy for those attending secondary school due to the number of different subjects covered and therefore the number of textbooks required and the fact the children often have to move between classes. Not all children have access to lockers, which mean that books have to carried with them. Bags carried on one shoulder causes an asymmetry of the body and therefore certain muscles will have to tighten and others lengthen in order to carry the bag. These kind of imbalances can cause long-term problems.

Bad posture

All aspects of life can induce bad posture; lack of exercise, weight of school bags, spending too much time playing computer games or on the computer, incorrect shoes, and growth. Those children who grow faster and become taller than their peers may slouch in order to not tower above their friends and this can ultimately lead to bad posture.

Poorly set up desks

Whether at school or home, ill fitting desks can lead to bad posture. School desks and chairs cannot cater for the individual heights of children and, as mentioned earlier, the children often have to move between classes. The desks and chairs are uniform and unable to be altered to the child’s individual needs. Guidance on correct desk set up should be implemented at home; not just for the kids but also for everyone in the family who uses the desk. At school this can’t be done, but by advising the child to sit upright and not to slouch and not to cross the legs will help.

Use of a computer or computer games

Any body position requires certain muscles to shorten and others to lengthen. This occurs every time we move. If we were to stay in one position for too long those muscles will eventually stay that particular length. When children play on computer games it quite often requires time. This leads to the above situation with muscles. Children should be encouraged to not spend longer than 30-40 minutes at any one time playing games, using a computer, or even doing homework before having a break. The child should spend a few minutes walking around and then returning to the game/homework by reviewing their posture and sitting correctly.

Sports injuries

Those children who play a lot of sport and those who play contact sports such as rugby may be injured either by direct contact or by overuse of certain muscles. If a child is injured it is advisable that they are seen by a chiropractor as problems unresolved can lead to compensations, ie walking differently due to sprained ankle leading to low back pain, a rugby tackle causing neck pain and headaches.

Ill-fitting shoes/improper shoes

Children are conscious of fashion, which can affect their shoe wear. Girls particularly may wear shoes with a high heel. This causes the calf muscles to shorten and pushes the body forward. To prevent falling over the girl would have to lean back and causing an increase in the low back curvature which can not only cause low back pain but also pain between the shoulder blades.

Wearing improperly fitting shoes can cause many problems from blisters, pressure sores and ingrowing toenails in the short-term, to feet deformities like hammer toe, and knee and posture problems in the long-term. It can take up to 18 years for feet to fully develop, so teenagers feet need to be looked after just as much as younger children’s.

Shoes should be the correct size and offer the right amount of support. When purchasing new shoes, get the child’s feet correctly sized by the shop assistant and ensure that the shoes are the correct length as well as width.

Here’s some advice to help your child:

  • Rucksacks should be worn across both shoulders and the straps adjusted so the bag is held close to the body.
  • If a locker is available, encourage your child to use it and ensure they only take the books and equipment needed for that day.
  • Check their shoes are correctly fitted, supported, relatively flat, and are not too worn.
  • Encourage your child to enjoy regular exercise, such as swimming and cycling.
  • Use of the computer, playing computer games and homework should be in blocks of no more than 30-40 minutes. Advise them to have a little walk before returning and again that they sit with their shoulders down and back (not slumped) and their legs are uncrossed.
  • See a chiropractor if your child is experiencing pain or discomfort, or even just to get a check up.
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Enhancing Gut Health with Diet and Lifestyle Changes

The gut, often referred to as our “second brain,” plays a vital role in our overall health, from digestion to immune function and even mental well-being. Let’s unpack how you can nurture your inner ecosystem for optimal gut health.

Understanding the Gut-Health Connection

The intricate ecosystem within our digestive system, comprising of trillions of microbes, influences our health in numerous ways. Poor gut health has been linked to digestive disorders, inflammation, weakened immunity, and even mental health issues. Fortunately, with a few dietary and lifestyle tweaks, you can cultivate a thriving gut environment and enjoy the benefits of a healthier, happier you.

Embrace a Plant-Centric Diet

Plant-based foods are the heroes of gut health. Fill your plate with a rainbow of fruits, vegetables, whole grains, legumes and nuts. These fibre-rich foods nourish beneficial gut bacteria, promote regular bowel movements and provide essential vitamins and minerals for optimal digestive function.

Include Fermented Foods

Fermented foods are gut health superstars. It is well worth Incorporating foods like yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. These probiotic-rich delicacies introduce beneficial bacteria to your gut, fostering a diverse microbiome and enhancing digestion and nutrient absorption.

Reduce Processed Foods and Added Sugars

Bid farewell to heavily processed foods and excessive added sugars. These culprits can disrupt the balance of gut bacteria, contribute to inflammation, and compromise digestive health. Opt for whole, unprocessed foods and natural sweeteners like honey or maple syrup in moderation.

Stay Hydrated

Proper hydration is key to a healthy gut. Water aids digestion, promotes regular bowel movements, and helps maintain the optimal balance of digestive juices. Aim to drink at least 8 glasses of water a day, and consider herbal teas or infused water for added flavor and benefits.

Manage Stress

Believe it or not, stress can wreak havoc on your gut health. Chronic stress disrupts the delicate balance of gut bacteria and impairs digestive function. Incorporate stress management techniques such as meditation, deep breathing exercises, regular exercise, or engaging in hobbies that bring you joy.

Prioritise Sleep

Quality sleep is a vital component of gut health. Aim for 7-8 hours of uninterrupted sleep each night. Poor sleep has been linked to imbalances in gut bacteria and increased susceptibility to digestive issues. Create a relaxing bedtime routine and optimise your sleep environment for a restful night’s sleep.

Move Your Body

Regular physical activity is not only beneficial for your overall health but also supports gut health. Exercise helps stimulate digestion, improve bowel regularity and reduce inflammation. Find activities you enjoy, such as walking, yoga, dancing, or cycling, and aim for at least 30 minutes of moderate exercise most days of the week.

Mindful Eating

Slow down and savour your meals. Engage your senses, chew your food thoroughly, and be mindful of your hunger and fullness cues. Mindful eating promotes better digestion, aids nutrient absorption, and allows you to fully enjoy and appreciate your food.

Experiment with Gut-Friendly Foods

Certain foods can be particularly beneficial for gut health. Consider incorporating ingredients like ginger, turmeric, garlic, onions and olive oil into your meals. These ingredients possess anti-inflammatory and antimicrobial properties that support a healthy gut ecosystem.

Seek Professional Guidance

If you’re experiencing persistent gut health issues, please seek a healthcare professional for how to move forward.

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Your Guide to a Vibrant and Healthy Summer

As the sun graces us with its radiant presence, it’s the perfect time to prioritise your well-being and make the most of this delightful season. To help you enjoy the sunshine while taking good care of your body and mind, we’ll go over some tips for summer health in this blog post. 

Get Active

Get at least 150 minutes of aerobic physical activity every week. The sunny days and pleasant temperatures beckon us to step outside and get moving. Whether it’s swimming, cycling, hiking, or simply taking leisurely walks in the park, find activities that bring you joy and make you feel alive. Don’t forget to protect your skin from the sun’s rays with good-quality sunscreen and stay hydrated during your adventures. 

Embrace Vitamin D

As the sun graces us with its warmth, it also provides us with a crucial nutrient—Vitamin D. Soak up those sun rays (safely, of course) and allow your body to naturally synthesise this essential vitamin. Spend time outdoors, bask in the sunlight, and let your skin absorb the goodness of Vitamin D. Just remember to be mindful of sun exposure and protect your skin when necessary. You can sit in the shade, wear wide-brimmed hats or clothing that covers your skin, and use a broad-spectrum sunscreen with at least SPF 15 for sun protection.

Prioritise Self-Care

Summer is a fantastic time to prioritise self-care and cultivate a sense of balance and well-being. Take moments to unwind, relax, and indulge in activities that bring you joy. Whether it’s lounging in a hammock with a captivating book, practising yoga in the park, or meditating by the beach, make sure that you have moments of tranquillity and rejuvenation. Nurture your mental health, nourish your soul, and let the summer vibes ignite your inner glow.

Stay Cool and Hydrated

As temperatures rise, it’s vital to stay cool and hydrated to avoid heat-related illnesses. Hydrate your body with plenty of water, Add slices of fruit to water for a refreshing, low-calorie drink. Opt for light, hydrating foods such as juicy watermelon, crisp salads and hydrating vegetables like cucumber and celery. Seek shade, wear lightweight and breathable clothing, and use fans or air conditioning units to keep cool during hot days, but don’t sit directly in their breeze as it cools your skin and can lead to chills. Remember, staying cool and hydrated is key to enjoying a fun and healthy summer.

Connect with Nature

Summer is the perfect time to connect with the natural world around us. Take moments to appreciate the beauty of blooming flowers, the mesmerising sound of waves crashing on the shore, and the vibrant colours of a sunset painting the sky. Immerse yourself in nature’s embrace, whether it’s through picnics in the park, hiking in scenic trails or simply sitting in your garden and observing the wonders of the natural world. Connecting with nature nourishes our souls, reduces stress and reminds us of the incredible beauty that surrounds us.

As you embark on this summer adventure, remember that your health and well-being are a priority. Listen to your body, honour its needs, and make choices that align with your values. Embrace the sunshine, indulge in nutritious and refreshing foods, stay active, protect your skin, and take moments for self-care and relaxation. Let this summer be a time of growth, joy, and vibrant health.

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Chiropractic Care While Pregnant: Here are The Benefits

Pregnancy is a pivotal period in a woman’s life where both her mind and body transforms. During this time several physiological and endocrinological changes occur in preparation to create a healthy environment for the developing baby. As the baby grows, more weight is carried and the centre of gravity shifts forward, which impacts the spine, the pelvic alignment and the ligaments. The imbalance leads to nervous system stress affecting the body’s natural ability to function. Chiropractic care can help support both the mother and baby throughout those changes with patient-specific gentle chiropractic adjustments.

As the baby grows and the belly expands, the curve in the middle and lower back increases, the ribcage expands and the pelvis opens. Those changes are necessary at providing enough space for the baby to grow, but they can also cause pelvic misalignment, as well as other neurological responses like nausea.

Possible symptoms related to spinal misalignment during pregnancy:

  • Lower back pain
  • Shoulder tension
  • Hip and pelvic pain
  • Incorrect postural adaptation

When the pelvis is misaligned it reduces the space available for the baby to develop and move, making it difficult for the baby to assume the correct position for delivery. Regular adjustments of the spine and pelvis can relieve back and joint pains but most importantly it supports and aids the baby development and ultimately the delivery.

Potential benefits of chiropractic care during pregnancy include:

  • Natural relief of back pain
  • Ease of pregnancy symptoms like nausea
  • Reducing the time of labour and delivery
  • Reinforcing the immune system
  • Natural achievement of optimal foetal delivery position (through the Webster technique)

Chiropractic care in pregnancy is one natural and holistic approach to help mothers carry a healthy pregnancy. Specialised practitioners in prenatal care can offer help throughout the pregnancy and suggest effective stretches to relieve tension.

Notes:

One collaborative chiropractic and medical study revealed that 75% of pregnant chiropractic care patients reported pain relief.[1]

First time mom averaged a 24% shorter labour while mothers who have already given birth experienced 39% shorter labour times compared to the women who did not receive chiropractic care during their pregnancy.[2]

The Journal of Manipulative and Physiological Therapeutics reported in the July/August 2002 issue an 82% success rate of babies turning vertex when doctors of chiropractic used the Webster Technique.[3]

[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2647084/http:/www.ncbi.nlm.nih.gov/pmc/articles/PMC2647084/

[2] https://www.drlaurenlove.com/pre-postnatal-care/

[3] https://americanpregnancy.org/pregnancy-health/chiropractic-care-during-pregnancy/

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Pelvic dysfunction is not life threatening – but it can be life limiting!

Many patients who suffer from knee, back or shoulder pain for example can attribute these issues to a pelvic dysfunction. While pelvic dysfunction is not life threatening it can be life limiting so find out how you can make small changes that may make a large difference. If you’re suffering from regular pain and think you might have a misaligned pelvis, it’s important for patients to visit a chiropractor.

Pelvic dysfunction often happen as a result of everyday awkward movements over time such as lifting heavy loads without care and sitting at a desk with bad posture as well as during pregnancy and childbirth or from injury.

The pelvis acts as a transmitter of forces between the legs and the spine. Many important muscle groups attach to the pelvis, the thigh muscles from below and the muscles of the trunk from above. If the pelvic joints (sacroiliac joints and pubic symphysis) are not moving correctly this can cause an imbalance resulting in pain in many different places. It could be looked at as a core stabilizer, supporting the spine, legs and wide range of muscles, so when the pelvis is not working properly (hip is tilted out of position) it can cause pain, weakness and tightness that can travel through the hip and pelvis up into the shoulders and neck, it also commonly can cause referred pain down into the legs.

There are three distinct areas that may be affected as a result of Pelvic Dysfunction these include the hips, which can become achy, painful and inflamed, the lower back which due to impairment of stability and function of (hyperextension) of the muscles in the abdomen and lower back which can cause spinal joint (facet joint) injuries and finally, the knee and ankle which can be put under a lot of strain if weight is shifted to one side to compensate for the pelvic dysfunction.

You can do a simple test at home to help you look for obvious signs of pelvic dysfunction: stand barefoot in front of a mirror with your back straight but relaxed. Imagine a vertical line going straight down the middle of your body and a second line near your shoulders that is perfectly perpendicular to the first line. If your hips are out of alignment, your pelvis will appear diagonal rather than parallel to the second line meaning you have a lateral pelvic tilt. This could be a sign of pelvic dysfunction.

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