All posts by Sophie Merritt-Drew

Cortisol

Cortisol is the body’s main stress hormone and is well-known for triggering the “fight or flight” response in our bodies when we are stressed. However, cortisol is also responsible for regulating a wide range of processes throughout the body.

What is cortisol?

Cortisol is a steroid hormone produced in the adrenal glands, which is then released into the blood and transported around the body.

What does cortisol do?

Almost all our cells contain receptors for cortisol, meaning it plays an important role in several things your body does. For example, cortisol:

  • Manages how your body uses proteins, carbohydrates, and fats
  • Regulates blood pressure
  • Increases blood sugar
  • Keeps inflammation down
  • Controls your sleep/wake cycle
  • Boosts energy

The short-term release of cortisol can give your body energy to fight or flee from a stressor, but it is possible for our cortisol levels to become unbalanced.

Too much stress

Usually, cortisol levels balance when the stress your body was reacting to passes. However, when cortisol levels are too high for too long, the hormone can have a negative impact on your body.

There are some health issues associated with high levels of cortisol over a prolonged period, including:

  • Weight gain
  • High blood pressure
  • Insomnia or difficulty sleeping
  • Mood irregularities

In women, this can impact periods causing them to become irregular, less frequent or stop altogether.

Cortisol levels have also been linked to conditions like anxiety or depression.

Managing cortisol levels

There are some lifestyle habits that can help you to manage cortisol levels.

  1. Sleep

Getting the right amount of sleep can be an effective way to reduce cortisol levels. Several things can be done to optimise your sleep, such as limiting caffeine intake, avoiding nicotine or alcohol, and implementing a regular sleep schedule.

  1. Exercise

Exercise can increase or decrease cortisol, depending on the intensity. Intense exercise can increase cortisol levels afterwards, which will decrease a few hours later.

However, regular exercise can also help with managing stress and promoting good health, which may help lower cortisol levels.

  1. Eating a nutritious diet

When trying to lower cortisol levels, it is important to eat a healthy and balanced diet, paying attention to sugar intake. Fruits, vegetables, healthy fats, and even dark chocolate are thought to be helpful for managing cortisol.

Similarly, it is important to ear on a regularly because low blood sugar can increase cortisol.

  1. Staying hydrated

Dehydration has been linked to temporary increases in cortisol levels, meaning it is important to drink enough water throughout the day.

  1. Breathe

Deep breathing is a simple and effective way to reduce stress. It can stimulate the parasympathetic nervous system, which is associated with relaxation and lower cortisol levels. Meditation or yoga are just two examples of ways to practice deep breathing.

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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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The Meaning of Clicking Joints

Many people cringe at the sound of knuckles, elbows and other joints cracking. The debate surrounding whether this common cracking could cause joint problems has recently been settled. It has been confirmed that the popping sound is a result of an unwanted vacuum within the synovial fluid that lubricates the joints, locking the joints together.  When the joints are adjusted, the vacuum draws in a small air bubble and the noise is this air bubble being rapidly drawn in by the vacuum. The release of the vacuum by the air bubble allows the joint to move more freely.

This phenomenon is known as joint cavitation. Once the bubble is present, the joint will not crack again until all the air has been reabsorbed and a new vacuum is created.  This targeted approach reduces the likelihood of unintended cracking. In other words, cracking the joints in a controlled manner relieves stiffness and enhances the stability of neighbouring joints.

It is important to note that there are other cracking noises and sensations that may require attention. Snapping and cracking noises can be a symptom of osteoarthritis, which occurs naturally with ageing or as a result of trauma or joint diseases. In these cases, the breakdown of cartilage in the joint leads to painful friction and crunching noises during movement.

On the other hand, snapping noises and sensations are also caused by the movement of muscles or tendons across bones. This typically happens when a tendon is slightly loose and is most commonly experienced in the hip, knee, ankle, wrist, and shoulder. If left untreated, this condition can potentially lead to bursitis, which is the inflammation of the fluid-filled sac that allows muscles to move smoothly over bones.

Understanding the reasons behind joint cracking and the potential consequences of certain cracking noises can help individuals make informed decisions about their joint health.

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Change Your Diet To Minimise Osteoporosis Risk

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.

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Weather Changes and Chronic Back Pain

Temperatures are changing as the colder seasons approach. Those who suffer with chronic back pain might notice that their condition aggravates as temperatures or seasons change. Although there’s not much scientific evidence to prove a link between chronic pain and humidity, temperature changes and wind speed, weather changes can certainly affect those who suffer with joint pain conditions, especially arthritis and osteoarthritis.

The most commonly accepted reasoning is that with colder temperatures comes lower air pressure, which can cause joint tissues to expand and further worsen joints already prone to swelling and tenderness.

If cold weather worsens your pain, you can take these three simple steps to combat it.

  1. Heat Therapy

Including heat therapy in your daily routine can help to reduce stiffness and boost healing through increased blood circulation. Try applying a warm towel or a heating pad to your painful area for about 20 minutes for temporary pain relief. You can also opt for over-the-counter heat wraps.

  1. Water Therapy

If you like swimming, try to visit heated indoor pools with hot baths, Jacuzzis and saunas a few times a week for almost instant pain relief.

  1. Stay Active

As tempting as it is to lounge on the sofa during winter evenings, it is crucial to keep your spine mobile and stay active. If your pain is too severe to go to the gym, try long walks with hiking poles or a Pilates routine at home.

However, if your pain stops you from leading a normal life, the best option is to visit your doctor and professionally address the root causes of joint and back pain.

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Top Tips to Avoid Back Pain at Christmas

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.

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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.
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Autumn Triggers Seasonal Affected Disorder

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.

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World Osteoporosis Day October 20th

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.

  1. 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
  1. 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
  1. 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

  1. 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.

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Fatigue – A Modern Epidemic?

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.

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Knee pain: 5 ways to help alleviate knee pain without surgery

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.

  1. 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.

  1. 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.

  1. 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
  1. 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.

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