Does it sometimes feel like you just don’t have the strength that you usually have?
Maybe you can’t lift as much at the gym, or perhaps you just can’t open that stubborn jam jar in the kitchen. Does it feel like someone’s put the handbrake on your muscles?
This idea of having a handbrake on your muscles may actually be more real than you think… well maybe not a handbrake on your muscles, but a handbrake in your brain which is what controls your muscles and tells them to contract..
Over the last few years a number of studies have shown that when you get adjusted by a chiropractor it can make you stronger.
First of all, though, let’s look at why scientists may be interested in how chiropractic care may change the way your brain controls your muscles. The answer to this is really simple. Over the last few years, a number of studies have shown that when you get adjusted by a chiropractor it can make you stronger. One study reported in a group of students who received chiropractic care, that they were actually able to produce 16% more force in their leg muscle after a chiropractor had gently checked and adjusted any dysfunctional spinal segments, or what chiropractors call vertebral subluxations.1
This didn’t happen when the chiropractors did a control intervention that just involved moving their spine, but not adjusting them. The same group of researchers in New Zealand followed up this study in elite Tae Kwon Do athletes, and again showed that even in a group of elite, highly trained athletes, a single session of chiropractic care can improve their strength and also helped to stop their muscles from getting tired.2 They have also studied the effects of chiropractic care in a group of patients who have had a stroke and lost the strength in their muscles. In this study, they found that chiropractic adjustments helped these stroke patients to regain strength in their muscles.3
But what does this have to do with handbrakes in the brain you may wonder. Well, in a new study by the same team of researchers, they wanted to see if chiropractic care resulted in an increase in the way the brain could drive the muscle in the subject’s arms.4 To do this, they measured the participant’s bicep’s muscle strength, and then measured something that’s called ‘central inhibition’, before and after a single session of chiropractic care, or just moving their heads around as a control intervention. This ‘central inhibition’ measure is a bit like the brain’s handbrake to the muscle.
There are two ways the brain can increase the way your muscle contracts. It can either press the gas pedal or it can release the ‘hand brake’ to that muscle. It’s a little bit more complicated than this of course because the brain has many ‘gas pedals’ and many ‘hand brakes’ to every single muscle in your body. But the scientists wanted to know if a particular type of handbrake changed after these subjects got adjusted. The technical term for the method they used to record this was ‘TMS twitch interpolation technique’ and it allows them to explore the way the participant’s brains are driving their arm muscles… in other words, it measured the degree to which their brain was pulling the handbrake to that particular muscle.
It is possible that chiropractic care is releasing the handbrake to your muscles, making it easier for your brain to move your muscles and produce more strength.
So, if you feel like you’ve got a handbrake in your muscles or in your brain, maybe you should come and see a chiropractor and see if we can help your brain release the handbrake so that your brain can more efficiently control your muscles and perhaps even help you to get that jam jar open.
As COVID-19 spread across the world, many people asked, “What can I do to boost my immune system?”
One goal of chiropractic care is to help you function at your optimal potential, including your immune system. So, let’s look at how chiropractic care may affect your immune function.
We all know that there are lots of ways we can help protect ourselves and others and stop viruses like COVID-19 from spreading. We know that washing your hands with soap, sneezing or coughing into your elbow or a tissue, and staying away from others if you are sick are all really important. However, what is also really important is to have a healthy immune system because that is your built-in defence against things like bacteria and viruses that can harm your body.
Research has clearly shown us that your immune system relies on your brain and central nervous system to guide the way it responds to potential threats to your health.1 These 2 super-systems, your central nervous system and immune system, are closely linked and work together to detect and appropriately respond to anything that may harm you.1 Your immune system acts as a sensory system, providing information to your brain about what is occurring in your body. Your brain responds to help create an appropriate immune response. 1-8 So, we know that your brain and immune system communicate and work together to launch an effective and appropriate immune response.1-8
We also know that when your spine is not moving properly, this changes the way your brain can sense what is going on in and around your body and the way it controls your body.9-11 And we know that if your chiropractor adjusts your spine and improves the way it’s moving, it helps your brain to more accurately ‘see’ what is going on in and around your body.12-15 This suggests that having a well-adjusted spine could have an impact on your immune function, so let’s take a look at what the research tells us about this potential link.
When you get adjusted, it alters the way your nervous system works, which then has an impact on the way your immune system works.
Scientific Studies
Two recent scientific studies have summarised the research investigating chiropractic care or spinal manipulation and how it affects the immune system.16 17 One of these reviews 16 found 13 different studies that looked at spinal manipulation and the immune system. Most of these studies focused on a very important immune chemical called cortisol. In the second review,17 they found 8 studies that looked at spinal manipulation and a number of immune chemicals, including cortisol.
What the scientists found in these reviews was that spinal manipulation seems to trigger the activation of the neuro-immuno-endocrine system… in other words, when you get adjusted by your chiropractor, it alters the way your nervous system works, which then has an impact on the way your immune system works. However, there is a big BUT when it comes to understanding what these findings mean.
This is because we simply don’t know yet whether these chemical changes in the immune system have an important impact on your overall immunity or not. To fully understand this, we need to do more research.
So, we know that when your spine is adjusted by your chiropractor it often influences your immune system, but we don’t know if this will have a real impact on the way your immune system will fight off something nasty like a virus.
From these two reviews there are two ‘bottom-line conclusions’ about the link between chiropractic and the immune system:
Chiropractic adjustments have been shown in the research literature to affect the levels of chemicals in your body that are important for a healthy immune response.
We don’t know yet whether these chemical changes have an important impact on your overall immunity or not, to understand this we need to do more research.
So, there is a link, but scientists don’t yet know if that means chiropractic care will improve your immune system in a way that will help prevent you from getting sick, or whether chiropractic will reduce your symptoms if you get sick, or shorten the duration of your illness. Unfortunately, no studies have yet been done that have looked at these very important questions.
This means that when you get adjusted by your chiropractor, it might help you to be able to respond and adapt to your environment better and allow your nervous system and your immune system to talk to each other more clearly, to keep you balanced and healthy. We need to do more research to really find out if chiropractic care really does help boost the function of your immune system in a way that’s important for your health.
References
Kawli T, He F & Tan M-W. Disease models & mechanisms 2010;3(11-12):721-31.
Buckingham JC, et al. Pharmacology Biochemistry and Behavior 1996;54(1):285-98.
Elenkov IJ, et al. Pharmacological reviews 2000;52(4):595-638.
Herkenham M & Kigar SL. Progress in neuro-psychopharmacology & biological psychiatry 2017;79(Pt A):49-57.
Kipnis J. Scientific American 2018;319(2):28-35.
Kox M, et al. Proceedings of the National Academy of Sciences 2014;111(20):7379-84.
Pearce BD, Biron CA & Miller AH. Advances in Virus Research: Academic Press 2001:469-513.
Sanders VM & Kohm AP. International review of neurobiology 2002;52:17-41.
Uthaikhup S et al. Arch Gerontol Geriatr 2012;55(3):667-72.
Haavik H & Murphy B. J Electromyogr Kinesiol 2012;22(5):768-76.
Treleaven J. Man Ther 2008;13(1):2-11.
Daligadu J, et al.JMPT 2013;36(8):527-37.
Haavik H & Murphy B. Journal of Electromyography and Kinesiology 2012;22(5):768-76.
Haavik H, et al. 2017 doi: 10.1016/j. jmpt.2016.10.002
Taylor HH & Murphy B. JMPT 2008;31(2):115-26.
Colombi A & Testa M. Medicina 2019;55(8):448.
Kovanur-Sampath K, et al. Musculoskeletal Science and Practice 2017;29:120-31.
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
Think of holidays and most people will dream up images of days spent having a good time, perhaps relaxing in the sun or pursuing new interests. But how many people would wish to imagine themselves lying down indoors with back pain?
Unanticipated injury, such as back pain, can spoil a good holiday – don’t let it spoil yours. Aim to reach a good level of fitness before you go away, and when taking part in sports, make sure you know how play them properly.
Whatever physical activities you choose to engage in, bear in mind that a good number of back complaints are offset by failing to warm up properly before exercising.
Different sports have different guidelines as to how you should take care of your back. For example, when swimming it’s important not to try to keep the whole of the head out of the water, as this places considerable strain on the neck and shoulders, which can lead to problems in the lower back
Golf can present its own problems, particularly if the muscles aren’t warmed up before hand in order to cope with the rotation (twisting) of the lower back when swinging the club. Prevent this by practicing stretching and flexibility exercises before playing.
Choosing a balanced diet containing the right vitamins and minerals decreases our chances of developing deficiencies later on in life. Try this healthy diet plan for optimum bone, muscle and joint health.
A Healthy Diet Plan
Calcium
For bone, muscle and joint health try and include calcium in your diet, which is essential for optimal nerve and muscle function and blood clotting.
Obtained from:
Dairy products are rich in calcium that is easy to absorb. Non-dairy sources with equally absorbable calcium are green leafy vegetables from the kale family. Spinach, rhubarb, sweet potatoes and dried beans are rich in calcium, but from these foods it’s not so easily absorbed.
Magnesium
Required for efficient muscle contraction and conduction of nerve impulses. Low magnesium levels in the body can affect the body’s calcium levels, putting bone health at risk.
Obtained from:
Green leafy vegetables, unrefined grains and nuts. Small amounts are present in meat and milk. Large quantities of fibre in the diet and low protein intake can reduce the amount of magnesium able to be absorbed by the body.
Vitamin D
Essential for regulating the formation of bone and the absorption of calcium from the intestine. Vitamin D is a fat-soluble vitamin that functions to help control the movement of calcium between bone and blood.
Obtained from:
Primarily from the action of UVB light (sunshine) on the skin. Food sources such as cod liver oil, sardines, salmon, tuna, milk and milk products contain small amounts of Vitamin D.
Vitamin C
The structure of bones, cartilage, muscles and blood vessels is provided in part and maintained by collagen. The formation of strong efficient collagen requires Vitamin C.
Obtained from:
Citrus fruits, berries, tomatoes, cauliflower, potatoes, green leafy vegetable and peppers. Also important for producing strong collagen and therefore strong bone structure is Folic acid. Folic acid is found in cereals, beans, green leafy vegetables, orange and orange juice.
Antioxidants
Vitamin C is also a strong antioxidant and is capable of regenerating other antioxidants like vitamin E. The role of antioxidants is to mop up free radicals (the by-products of normal metabolism). Excessive amounts of free radicals cause damage to joint surfaces and muscle cell regeneration. Antioxidants reduce the potential of these free radicals to cause joint damage.
Obtained from:
Antioxidants are vitamins A, C, E and the mineral selenium and are present in fruits and vegetables, the highest quantities are found in the most deeply and brightly coloured. The 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 may be showing signs of wear and tear.
Essential fatty acids
Essential fatty acids (EFAs) also reduce the degenerative changes in tissues and cells and help guard against some cancers. EFAs are unsaturated fatty acids. They aid in decreasing the inflammatory response and help relieve pain and discomfort in joints and muscles.
Obtained from:
EFA’s, such as Omega 3, can be found in oily fish, (sardines, herrings, mackerel), and seeds.
Foods to avoid…
There are certain foods and substances that adversely affect 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 such as calcium sources should be varied with other non-dairy sources.
Whether it’s being told to sit up straight or stop slouching, there’s many reasons why we were told to keep an eye on our posture growing up. However, as adults, we sometimes form bad habits and forget the importance of good posture.
Whether it’s physical or mental health, posture plays an important role in our overall health and has a variety of benefits.
Poor posture
Posture refers to the position of your body when you are standing or sitting and, more specifically, how your spine is aligned with your head, shoulders, and hips.
Poor posture occurs when the spine is not positioned in a neutral alignment. This could mean the curves in the spine are more emphasised than they should be. For example, by hunching over with your head forward. A common cause of this is ‘tech neck’, which results from us hunching over cell phones or computers.
Poor posture results in the joints, muscles and vertebrae being in stressful positions and, over a prolonged period, can have several negative impacts on your body.
Good posture
The back has three natural curves: at the neck, mid back, and lower back. Good posture maintains these curves by ensuring your head is above your shoulders and the top of the shoulders is over the hips.
It can sometimes feel uncomfortable or awkward to adjust your posture because bad posture doesn’t always cause pain or discomfort.
Here is a quick reminder for how to maintain posture when sitting or standing:
Sitting: the feet should rest flat on the floor, with even weight on both hips and your back should be mostly straight. The shoulders should be back and relaxed, whilst the ears line up over the collarbones.
Standing: the legs should have a slight bend in the knee so they are not hyperextended or locked, and weight should be evenly distributed. The shoulders should be down, and the spine and pelvis remains in a neutral position.
Physical benefits of good posture
There are many physical benefits associated with good posture, some of which are listed below.
Reduced back pain
Standing or sitting with poor posture for prolonged periods of time places additional stress on your lower back, which can be a common cause of back pain.
Less tension in the neck and shoulders
Particularly for ‘tech neck’ where the head is in a forward position, there can be additional strain on the upper back, shoulders, and neck. Good posture ensures the joints and ligaments are less stressed.
Fewer headaches
Poor posture can be the reason for tension headaches because it increases muscle tension in the back of the neck.
Lung capacity
Slouching compresses the lungs, so correcting your posture enables more space for your lungs to expand.
Improved strength
Maintaining good posture means using your muscles and keeping them engaged, particularly the muscles in your core and upper back.
Mental benefits of good posture
Increased energy levels
Good posture encourages the muscles to be used as they’re intended, rather than wasting energy. This means you will feel less fatigued.
Increased confidence
Together with increased energy levels, good posture can make you look taller and more toned, which can boost your self-confidence.
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.
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.
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.
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.
Staying hydrated
Dehydration has been linked to temporary increases in cortisol levels, meaning it is important to drink enough water throughout the day.
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.
It is estimated that around seven in ten people will suffer from severe back pain at some time during their lives. Though it is common and uncomfortable, it doesn’t have to be life-changing. If you are suffering from back pain, it is important to try stay active and resume your normal activities. There are several ways to stay active safely whilst suffering from back pain.
Types of back pain:
Pain in the lower back is particularly common, but back pain can refer to pain felt anywhere along the spine from the neck to the hips.
There are generally two types of back pain, non-specific and mechanical. But what is the difference?
Back pain is non-specific when there is no obvious cause, and this is quite common. On the other hand, mechanical back pain is when the pain originates from the joints, bones, or soft tissue in and around the spine.
Mechanical back pain is often associated with placing stress or strain on the back, which could have been caused by several things. For example, poor posture, lifting something incorrectly, and injury, or perhaps even feeling stressed or run down.
Conditions that can lead to back pain:
Though most back pain is non-specific and usually not too serious, there are several conditions that cause back pain which are. For example, a herniated disc (sometimes referred to as a slipped disc) or sciatica.
Occasionally, back pain could be a sign of a more serious problem, such as a broken bone in the spine or an infection.
Worst exercises for back pain:
There are some exercises that will exacerbate back pain.
High-impact activities
Exercises and activities that put stress on your joints can increase back pain. This includes high-impact activities, such as running or jumping, which should be avoided until the back pain has subsided.
Lifting heavy weights
There is some uncertainty about whether lifting weights should be avoided whilst suffering from back pain. Though lifting weights with the correct form could be fine, it is important to keep an eye on the weight you are lifting and not lift anything too heavy especially if you are lifting it above your head.
Core exercises
Core exercises are important, as strengthening the core can promote good posture and improve stability. However, if you are suffering from back pain, some core exercises could make your pain worse. For example, sit-ups, crunches, toe-touches, or leg lifts can place additional stress on your back.
Exercising with back pain:
Staying active can be an important part of recovering from back pain, and there are plenty of ways to exercise safely without placing additional strain on your back.
Here are some examples of activities that can be done safely and help keep your back strong and healthy.
Walking
Walking is often overlooked as a form of exercise but at a moderate pace it can gently and safely work your muscles. It won’t place additional strain on your back and can also help to build stamina and burn calories.
Swimming
Swimming is a low-impact and aerobic exercise, but the water also adds resistance to your movement. Plus, most water exercises are safe for back pain.
Pilates
Pilates can be done on a mat or using special equipment, but it aims to strengthen the body with a particular focus on core strength. It can be beneficial for people suffering from lower back pain, and it also improves posture, muscle tone, balance, joint mobility and relieve tension.
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 relatively sedate activity such as gardening, is that 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
