The nights are still long, temperatures have plummeted and flu season is very much upon us. From shorter days with less sunlight, changes in hormones and potential nutritional deficiencies, there are so many factors that can contribute to feeling of exhaustion at this time of the year. But here are a few simple ways to put the spring back into your step!
Move more, yawn less
Regular low-intensity workouts help boost energy levels in people suffering from fatigue. In a study, subjects trying low-intensity exercise, like leisurely walking or bike riding, reported the biggest drop in feelings of fatigue compared to the group doing more intense exercise. You should keep moving and ensure you continue exercising regularly, as the endorphins released during activity will help give you a much-needed lift. Regular exercising should also help you achieve a better night’s sleep so you feel more energised in the morning.
Multiple studies have shown that regular exercise strengthens your immune system, so it can fight off bacterial and viral infections. When you exercise and get your blood pumping, immune cells circulate through your body more quickly, helping them to seek and destroy infections. This boost only lasts for a few hours, which is why it’s good to exercise consistently.
Let the light in
February is the worst month for sleep. Research found that it takes longer to nod off in February than any other month. This can certainly be a contributing factor towards people reporting lower energy levels in February than any other month of the year. Aim to go to sleep and wake up at the same hour every day, so you get a good length of rest. Avoid sleeping too much at the weekends, because it might result in you actually feeling even more tired and sluggish.
Check your room temperature, too. If it is too high, it can make you feel like you didn’t get enough sleep, even when you have slept a proper amount of hours. And if it’s too cold you might wake up several times during the night. Sleep experts recommend bedroom temperatures to be between 20-22C degrees. Even if you are sleeping well, you may experience fatigue as a result of increased levels of melatonin, because of lack of exposure to sunlight. To help regulate your melatonin levels, spend as much time outdoors in daylight as you can – take a walk at lunchtime, or make sure the blinds are open if you sit near a window at work.
Boost from within
For most of us, the colder it gets, the more we crave carbs. It’s true that if we’re shivering, we burn more energy to keep warm, but as we spend most of our time in heated environments, most of us don’t need the extra calories. Comforting drinks and foods are often higher in fat, carbohydrates, and added sugars, and they can have a detrimental impact on energy levels, which can end up making you feel worse. Swap in healthier alternatives, like sweet potato, lentils, veggie soups and porridge. It’s also important to include a vitamin D supplement in your diet as our bodies are unable to create enough at this time of year. Food sources such as eggs, oily fish, spreads and fortified cereals are helpful to include in your diet, but a good quality vitamin D3 supplement is more effective. Nutritional deficiencies can cause low energy levels and exhaustion.
The way you sleep could be causing you unnecessary aches and pains. We are told time after time that we should be sleeping flat on our backs, but many of us have already developed habitual sleeping patterns, which are hard to get out of. However, if you suffer from neck or shoulder stiffness, muscle tension or more commonly back pain, you might want to think twice about curling up into a ball next time you reach for the sheets.
Why do I wake up in pain?
Incorrect alignment and poor support of your spine and limbs will put pressure on different areas of the body, which is why you may sometimes wake up with pain or discomfort.
Why is it so important to look after my spine?
Your spine also plays a huge role in sending nerve signals around the body; delicate nerve tissues help control your critical organs, so any damage to these tissues can lead to problems affecting impairment in balance, vision, temperature regulation, digestion and hormonal regulation problems.
Refrain from sleeping on your stomach as this causes your spine to arch unnaturally and usually results in both back and neck stiffness
Laying on your back or side is the ideal position, however to perfect your alignment try to use an orthopaedic pillow to give your neck adequate support
If you sleep on your side, consider placing a pillow in-between your knees for support to prevent your back and pelvis from twisting
If you sleep on your back, consider placing a pillow under your knees to take the tension off your lower back
Acknowledging and correcting your posture throughout the day will help you find ease when it comes to sleep
What if the pain persists?
Importantly, remember that poor quality sleep can be caused by an underlying neck or back problem causing increased muscle tension. So if you are experiencing poor sleep, see a chiropractor to have your neck and back checked.
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
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.
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
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.
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.
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.
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.
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.
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
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.
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.
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.
Chronic back pain has been called a modern epidemic- so how do we help prevent and manage it?
Back pain is the second most common reason to visit the GP, after skin conditions, and almost eight out of 10 of us will suffer from it at least once in our lives. It’s also the number one cause of sick leave – and sufferers are getting younger. It rarely has a serious cause, usually being brought on by bad posture, awkward sleeping positions and other lifestyle habits.
Exercise is one of the best ways to help reduce back pain and keep it from returning. Most minor cases of back pain can be reduced with regular exercise and tailored workouts. Stretching, strengthening, and conditioning exercises can result in stronger muscles that support the spine and your body’s weight. When your body’s skeleton is supported, you are less likely to suffer injury and back pain. 5 great exercises to beat back pain:
You need to take care of the core muscles that support your spine. There are many workouts for back pain that do this, and your doctor or therapist should be able to give you specific advice and training for your unique back pain condition.
A good example of a safe strengthening exercise is the pelvic tilt. To do this exercise, lie on your back with your knees bent. Tighten your stomach muscles until you can press the small of your back flat against the floor. Hold the press for about five seconds and repeat up to 10 times.
Keeping your core muscles limber is as important as keeping them strong. Two good stretching exercises are the knee-to-chest and the hamstring stretch.
To do the knee-to-chest, lie on your back with knees bent and feet flat on the floor. Bring one knee up to your chest and use your hands to pull the knee close while flattening out your back; then repeat with the other knee. The hamstring stretch is done from the same starting position. Pick up one leg with both hands placed behind your knee and then straighten your lower leg. These stretches should be held for about 20 seconds and repeated five times. Be sure to warm up before you stretch.
Stretches to avoid: One of the worst stretches for a person with back pain is bending over to touch your toes while keeping your legs straight. Even worse is bouncing while trying to touch your toes. Other bad workouts for back pain are ones that require you to bend or twist with any type of weight in your hand.
An aerobic exercise is any exercise that uses the big muscles of your body in a rhythmic and repetitive way. Aerobic exercise can get blood flowing to your back muscles, which can really help them recover from injury and increase their strength. Walking is a good low-impact aerobics choice for your back, but swimming may be an even better workout for back pain if you get backaches.
In general, swimming is an excellent form of low-impact aerobic conditioning that is easy on the back and spine, with swimming there is practically no impact on the spinal structures. The water supports the body, relieving stress on all joints in the body.
Yoga and Pilates
Three all-around good workouts for back pain are Yoga, Pilates and working with an exercise ball. Yoga and Pilates are great because, as long as your teacher knows your limitations, they can be adapted safely for most people with back pain.
Yoga and Pilates are both fantastic mind-body workouts that can dramatically improve your overall fitness and wellbeing if a regular practice is put into place. In terms of flexibility, both workouts can improve overall flexibility as well as increasing spinal flexibility. Increasing spinal flexibility will really help to improve your fitness performance, in addition to helping prevent injuries.
Pilates focuses on spinal flexibility through articulation of the spine. It is excellent as a strengthening exercise and supporting your back. Pilates and Yoga stretches benefits include improving your posture, helping support the spinal column and alleviating back pain. However certain postures such as deep back bends and cobras can be a bit risky, especially if you suffer from any back pain.
The 21st century has brought us amazing technological advances and trends that have taken over (pretty much) everyone’s lives. Alongside from the many obvious benefits from these advances, there inevitably comes new struggles. Modern day aches and pains are becoming more and more common with causes varying from mobile phone use, gaming and over-working. Keep reading for tips on how to keep your 21st century self ache and pain free!
You can’t live with them, you can’t live without them. Smartphones have become a necessity for the majority of the population, with an estimated 94% of adults in the UK owning a smartphone. ‘Text Neck’ occurs as a result of smartphone users tilting their heads downwards, which considerably increases the loading on your neck, to look at their phones. This can lead to inflammation of the neck muscles and could lead to more long-term problems. Try as best as possible to hold your phone level with your eyes, this will reduce the amount you need to tilt your head down, and in turn, reduce the weight on your neck and upper back. If you do think that you suffer from ‘Text Neck’ try this simple exercise : the ‘exaggerated nod’; simply look up to the ceiling, let your jaw relax and open your mouth, keep your head here and bring your lower jaw to your upper jaw.
Gaming has sky rocketed in the 21st century, with some gamers even earning millions by entering into various competitions. Some of the top pro gamers even admit to training for up to 15 hours a day! Needless to say that our bodies do not favour this amount of time spent sitting down. If you think you fall into the category of a ‘gamer’ it is recommended that you stand up and stretch your legs for 10 minutes every two hours or so. This will reduce the risk of our muscles seizing up and potentially leading to more serious injuries.
Burnout is now officially recognised as a real health condition by the World Health Organisation. Millions of people are now working longer hours; not only does this lead to burn out, it can also bring with it a lot of aches and pains. Much like gamers, people working overtime are also spending too much time sitting down and constantly looking at a computer screen. Try to keep the top of the computer level with the top of your head, this will place your eyes in the right place to look at the screen and should reduce the strain on our neck.
Clinical studies reveal that chronic pain, as a stress state, often induces low mood. With 80% of adults experiencing lower back pain at some point in their lives, this is a very widespread problem.
Whether back pain causes low mood or vice versa, it can be hard to conclude because low mood can cause frequent and unexplained pain, just as back or chronic pain can cause restlessness, stress and other emotions associated with low mood. Regardless of where the pain comes from, it is important to learn how to take care of yourself and your back, in order to prevent back pain from occurring at all.
Back pain and low mood can be caused by a plethora of things, so here are a few tips to help ensure a healthy mind and body.
Enlisting exercise into your daily routine is absolutely crucial in maintaining a healthy lifestyle. If you are a gym-goer, make sure you consult a trainer to make sure you have proper form and aren’t overdoing it. Additionally, make sure you warm-up, cool-down and stretch after every session. Stretching allows for posture improvement, blood-flow and tension reduction — stretching the hamstrings and hip flexors, muscles that are attatched to the pelvis, can also help reduce back pain.
When people are busy, they can often forget to eat properly, putting deadlines and workloads first. However this can leave you with little energy and in a bad mood, as food is ultimately fuel for your mind and body. Healthy, whole foods are pertinent to long-lasting energy, maintaining a balanced mood and helping your body fight pain. Along with drinking more water, try adding more fruits and vegetables into your diet to give your body the boost it needs.
If you have been in pain for a long time, then it may be time to seek advice or treatment a healthcare professional. Chiropractors specialise in pain reduction, which can sequentially improve the overall health. Rather than using medicine, they use their hands to restore the structural integrity of the musculo-skeletal system
As lifestyle changes in the 21st 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.
These days doctors often ‘prescribe’ exercise as a way to maintain good health and with good reason. Being active not only makes us feel better, it can also help ease various symptoms and cut risk of disease.
Studies have shown that people in their late 70s who undertake at least 20 minutes of exercise per day need fewer prescriptions and are less likely to be admitted to hospital than those who don’t . Exercise has been shown to be as effective at lowering blood pressure as certain medication, as well as being shown to improve heart and gut health, memory and balance. The National Institute for Health and Care Excellence (NICE) recommends exercise 3 times per week between 45min to an hour, for 3 months for those with mild or moderate depression. The physical activity also stimulates our brains and helps prevent anxiety and stress, as well as increasing the lifespan and improving the quality of life.
For Living Longer – Jogging
A US study showed that adults over 65 who ran or jogged for at least 30 minutes 3 times per week were as healthy as young adults in their 20s . This might not sound important, but your walking style is a key indicator of mortality, so the longer you can stay spritely on your feet, the longer and healthier your life should be. Meanwhile, another study found that light jogging (between 70-120 minutes per week) was linked to the lowest mortality rate compared to sedentary people and heavy runners – so little and often is key here .
For Improving Memory – Dancing
A study from 2017 found that all exercise can help reverse the signs of ageing in the brain, but dancing more than any other sport . The study, which focused on adults in their late 60s who took part in a weekly dance class, found that all participants showed an increase in the hippocampus region of the brain, which can be affected by diseases such as Alzheimer’s and dementia, as well as more general age-related decline.
For Back Pain – Active Therapies
Many GP appointments are connected to muscle and nerve problems- and these are often based in the back. If you suffer with back pain, you will know that it can affect your movement and sleep and leave you feeling quite low. Luckily, help is at hand in the form of gentle stretching. Also, research shows that active therapies, such as chiropractic treatment, are a great option for managing back pain and to create optimal alignment, balance and symmetry.
For Depression and Anxiety – Walking
Science agrees – walking outdoors (especially in groups) has been linked to a reduction in stress and a boost in mood, particularly for those who have just been through a negative life event such as serious illness or loss of a loved one. Brisk walks have also been shown to help women deal with the anxiety and stress that’s sometimes associated with menopause. Movement helps your brain to release endorphins, feel-good hormones that can reduce the perception of pain as well as depression or stress.
For Bone and Muscle Health – Weight Training
Experts are increasingly suggesting a bit of strength training goes a long way when it comes to better bone and muscle health. As we get older, we start to lose muscle mass, which can leave us prone to falls, as well as making it easier to gain weight. So think of strength training as insurance for your later life. While this could mean leading to lift lightweights at the gym, it can also mean strength exercises using your own body weight – such as sit-ups or squats. It’s really never too late to start. A study of 90-year-olds found that 12 weeks of strength training improved their muscle tone, ability to balance, general power and walking speed.
Don’t forget 150 minutes (just over 21 mins daily) is the minimum moderate exercise the NHS recommends for adults to stay healthy! And the best part is, it’s freely available to most of us, small things make a big difference. Movement is the new medicine!
A recent study has revealed that smokers are three times more likely to suffer from back pain than those who do not smoke. 
Smoking slows down blood circulation and reduces the flow of nutrients to joints, which in turn damages tissue in the lower back. Smoking may also affect the way the brain sends pain signals to the body and therefore may increase the risk of pain.
While smoking is a difficult habit to kick because of how nicotine and tobacco trick the body into feeling good, no temporary pleasure is worth a life of pain.
Including exercise into your everyday routine is extremely important.
Exercise activates endorphins, chemicals in the brain, that can help you feel good and has the potential to decrease pain. If the pain is not subsiding than think about seeing a doctor to kick the smoking habit and a Chiropractor to help get the pain under control. The effects of smoking such as: heavy coughing, slowed circulation as well as growth and damaged tissues has the potential to increase the risk of back pain. The next time you are in agonising pain, think about choices you could make to improve overall health.
80% of UK adults will experience back pain at some point in their lives – so what is causing it? With this rate being so high, it is important to highlight some of the everyday activities, which, if conducted wrongly, can lead to back pain. One of the main ones to focus on is sleep – everyone does it, so it is important to know how to do it properly!
Below are some of the sleep positions that can cause you pain:
When sleeping on your front, your head is turned slightly to the side as not to suffocate completely. As a result, this can cause a large amount of strain on the neck, which could lead to pain throughout the day. This position also means that your spine is completely unsupported, which could lead to extreme back pain.
When sleeping on your left side with your arms completely out, you are essentially restricting blood flow and putting a large amount of pressure on your nerves; which can result in soreness in the shoulders and arms. Like sleeping on your front, the spine is completely unsupported in this position and therefore could lead to both upper and lower back pain.
Whilst sleeping in the foetal position is a favourite amongst many, it is actually one of the worst sleep positions because of its complete lack of support for the neck and spine. As a result of the curvature of the spine in this position, neck and back pain is extremely common.
These positions can ease back pain:
By sleeping flat on your back, your spine is completely supported, which will help ease the pain caused to the neck and back. By keeping your arms by your side, you are reducing strain on the shoulders as well.
If you continue to feel soreness in your back after sleeping on your back, try the exact same position but with a small pillow underneath your knees. This helps your body to maintain a healthy curve in the lower back.
If you want to sleep on your side, you absolutely can by just making sure your arms are kept down by your side instead of being stretched outwards. This actually supports the spine in the position of its natural curve.