All posts by Matt Mayston

It is estimated that there are approximately 200,000 D.I.Y accidents each year in the UK.

Although being active around the home can help your overall fitness levels it is always important to ensure you are not over stretching and possibly causing yourself injury.

DIY accidents in the home can cause accidents that can often be easily avoided.

How to prepare when doing DIY:

• Make sure you are wearing comfortable loose fitting clothes that won’t restrict your movement
• Do some basic stretches before you start to loosen up your muscles to ensure that you don’t sprain yourself while working
• Set yourself an achievable goal

Make sure you take plenty of breaks to relax, stretch and keep hydrated. Vary your activity and try to spend no more than 20-30 minutes on any one thing.

Make sure you’re not twisting yourself:

• This can place excess pressure on your spine and back muscles which could lead to an injury
• If you’re painting a wall, keep moving the ladder rather than stretching across

Always make sure you’re directly facing the area in question – If you are painting the ceiling use a paint pad or roller with an extended handle and hold it at chest height

Lifting 

D.I.Y and home improvements often require a lot of heavy lifting and bending

• Work out how much you can manage and don’t go beyond your limit
• If you are lifting or carrying a heavy load, make sure your legs are hip width apart and your knees are bent.
• Ensure that both your head and shoulders are directly above your waist and keep whatever you’re carrying as close to you as possible
• Ensure that both your head and shoulders are directly above your waist and keep whatever you’re carrying as close to you as possible
• Don’t lift with your arms straight out, keep your elbows bent and to your side to minimise the stress on your lower back
• Avoid bending from the wait as this could cause the risk of painful strains and injuries to the lower back, instead crouch down and bend from the knees

Many people feel tired or run-down at some point during the day. A lack of energy could affect your daily activities and make you less productive. The type and quantity of food you eat play an essential role in determining your energy levels during the day. A few simple changes in your diet may be all you need to get back to your brighter self. Give yourself an energy overhaul with the following tips.

Eat every three hours

Eat breakfast, lunch and dinner, plus a healthy snack mid-morning and mid-afternoon, with no longer than three hours between. This will stop those cravings for sweet foods. Keeping snacks such as vegetable sticks and hummus or peanut butter and oatcakes to hand will help you to resist sugary hits and keep your energy stable.

Drink up

It is important to regularly top up your liquid levels, to help you to feel more alert and focused, and to get rid of any brain fog. Our bodies are mostly made up of water, so replenishing during the day helps to keep us feeling our best. Aim to drink two litres of water throughout the day.

Power up with protein

Instead of carbohydrate-loaded cereals, switch to a lean protein source for breakfast. Protein takes longer to digest, so it will keep you fuller for longer, and also helps to maintain healthy blood sugar levels. Try eggs, salmon and avocado to start the day. A protein-focused lunch will also help to curb the notorious afternoon dip, and a protein shake will keep your energy steady.

Be clever with sugar

If you are craving sweets all the time, swap to something with less sugar. Try eating dark chocolate, which you might be less prone to eating too much of. That’s because milk chocolate is mostly sugar and milk solids, but dark chocolate is richer in cocoa and satisfying after a square or two. Berries are also a good choice as they have sugar, but the fibre will help “buffer” the sugar high to prevent energy levels from rising and falling.

Choose wholegrain

Start buying wholegrain alternatives for your bread, pasta and rice. Whole grains release energy slowly as their carbohydrates break down slowly over several hours so that they do not suddenly flood the bloodstream with sugar. Also, this gradual release helps you feel fuller for a longer time, suppresses your appetite and stops you craving sweet foods.

Aim for more vitamins

Eating a wide variety of fruits and vegetables will help you add important nutrients and good bacteria to your digestive tract. It is important to eat such foods as broccoli and cauliflower as they are full of micronutrients, antioxidants and fibre. If you find that your eyelids are hanging in the middle of the morning, choose fruit as a snack. Peeling and eating the fruit with its invigorating aroma will give you a pickup.

Spring is in the air, and it is time to get outside and enjoy it! With warmer weather around the corner, there will be an increase in outdoor sport activities. The best way to take full advantage of this season is to keep your health in tip top shape as well. Here are a few ways in which chiropractic care can help you to stay on top of your health and prepare you for the season ahead.

• Regular chiropractic adjustments can help prevent injuries

No matter what type of outdoor activity you plan to take part in this spring, regular visits to your local chiropractor are helpful in reducing the risk of injury, ensuring you are not putting too much strain on your joints, and checking that your nervous system is functioning normally. Whether you are running, riding a bike, playing ball, gardening, or spending time outdoors with your kids, plan a visit to your doctor to learn the best practices to keep your muscles and joints healthy in order to reduce the risk of injury and pain.

• Chiropractic care can help reduce the stress of a busy spring season

With warmer weather comes busier spring schedules. Whether your calendar is booked because you are spending more time with your kids as they have time off from school, or dealing with a busier work schedule, stress seems to be inevitable as the seasons change. Regular chiropractic care is a great way to reduce and prevent stress that can negatively affect your joints and overall health.

The bottom line is that in order to assure you get the most out of the spring season, and stay on top of your health, you need to take care of yourself. 

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.

It is estimated that 80 million working days are lost in the UK each year due to stress. 

Stress can be caused by more than just emotional challenges. It can also have a physical cause, for example, infections, allergies, extreme temperatures, environmental pollutants and even exercise can put pressure on the body.

Many people think of exercise as a stress reliever, however, our frame is designed for gentle exercise on a daily basis yet most people sit down all day. As a result, the muscles become weak, causing joint restrictions, back and other problems with the bones and joints.

When we do exercise, usually snatched during an hour from a busy schedule, it’s followed by days of inactivity. This approach may well increase the risk of back and joint problems.

Stress is quickly manifested in the muscles and bones and can lead to joint dysfunction, especially in the spine. This can also cause persistent headaches, migraine, neck and back pain.

Stress – Free Exercise Tips

• Always do warm–up exercises to avoid straining muscles
• Exercise for at least 30 minutes at least three times a week
• Wear the correct trainers to soften impact, particularly when jogging or running on hard surfaces
• Try and monitor your heart rate when exercising – it should rise to about 80% of its maximum; it is easy to calculate your maximum heart rate by deducting your age from 220, therefore, if you are 40 years old, your maximum heart rate should be 180 beats per minute, 60-80% of this is about 110 to 145 beats per minute
• Warm–down your muscles by doing gentle stretching moves

Most children get a real thrill out of making themselves dizzy. They’ll spin round and round as fast as possible and then collapse in a heap of laughter and giggles. However, when someone suddenly becomes dizzy for no apparent reason, it can be a very frightening and debilitating experience.

Dizziness is the third most common complaint in general practice, yet most people don’t know why it happens. Our eyes, ears and nerve endings in our joints all combine to send signals to the brain telling us where our body is in space. If these signals are interrupted or the wrong signals are sent, then we can get dizzy. There are a number of different reasons why we can feel dizzy. Some of these include more serious trauma to the head and/or neck.

People are sometimes confused between dizziness and vertigo. Dizziness can be described as a feeling of light-headedness, whereas with vertigo, you either feel as if the room is spinning or you yourself are spinning.  By the age of 70, about 30 per cent of people have experienced vertigo it at least once.  If you think that you have experienced vertigo, then it is best to seek medical advice.

Bad sleep is a really unpleasant condition that can affect people of all different ages. It is characterised by having difficulty falling asleep or waking up several times throughout the night.

How much sleep do I actually need?

Most people experience difficulty sleeping at some point in their lives. Some people may feel refreshed after only six or seven hours of sleep. However, most adults need about eight hours of sleep every night to feel rested.

The important thing is to find out how much sleep you need and then try to achieve that amount on a consistent basis. As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it’s likely that you’re not getting enough sleep.

What causes sleeping difficulties?

Causes of sleeplessness may include ageing, excessive stimulation before bedtime (such as watching television, playing video games, or exercising), consuming too much caffeine, noise disturbances, an uncomfortable bedroom, or a feeling of excitement or anxiety. Sleeping too much during the day, lack of exposure to sunlight, frequent urination, physical pain, and some prescription medications can also lead to difficulty falling or staying asleep. For many people, stress, worry, depression, or work schedules may also affect their sleep. For others, sleep issues are due to a sleep disorder such as insomnia, sleep apnea, and restless leg syndrome.

What happens if I don’t sleep?

One random night without sleep can make you feel tired and irritable the next day, but it won’t hurt your health. After a few sleepless nights, the mental effects will become more serious. Your brain will cloud, making it difficult to concentrate and make decisions. You will begin to feel down and may fall asleep during the day. The risk of injury and accident at home, at work and on the road might also increase. If continued, lack of sleep can affect your overall health and make you prone to serious medical conditions such as obesity, heart disease, high blood pressure, and diabetes.

How to beat insomnia?

1. Regular sleep hours

Going to bed and getting up at roughly the same time every day will programme your body to sleep better.

2. Comfortable bed and restful sleeping environment

Your bedroom should be a relaxing environment. Experts claim there’s a strong association in people’s minds between sleep and the bedroom.

However, certain things weaken that association, such as TVs and other electronic gadgets, light, noise, or an uncomfortable mattress. Your bedroom ideally needs to be dark, quiet, tidy and kept at a temperature between 18C and 24C.

3. Exercise regularly

Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night.

4. Cut down on caffeine

Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.

5. Eliminate alcohol and nicotine

Nicotine is a stimulant. People who smoke take longer to fall asleep, wake up more frequently, and often have more disrupted sleep. Regular drinking can affect the quality of your sleep making you feel tired and sluggish. This is because drinking disrupts your sleep cycle.

6. Try to relax before going to bed

The goal is to avoid making plans for the next day while trying to fall asleep. For example, try making a work-related task list for the following day before leaving work to avoid taking your work home with you. That way when you get home, you can properly rest in a warm bath, listen to quiet music or do some gentle yoga to relax your mind and body.

The news has recently reported many stories regarding COVID-19, including symptoms related to the virus. Many people report experiencing shortness of breath, low oxygen levels, high temperatures/fever and fatigue. We can all easily identify three of the symptoms just mentioned, but what precisely is blood oxygen level?

Blood oxygen level refers to the amount of oxygen circulating in the blood. The oxygen is carried by red blood cells, which collect oxygen from the lungs and deliver it to the entire body.

Blood oxygen level is an indicator of how well the body distributes oxygen from the lungs to the cells. A normal level varies between 75 and 100 mm Hg while if oxygen levels are below 60 mm Hg, it is considered low and medical attention might be required, depending on the individual’s medical history.

There are many ways to measure blood oxygenations; one of the most widely accessible is via a pulse oximeter. There are no proven ways to self-assess oxygen levels without a blood test or oximeter, but by paying attention to the following symptoms, it is possible to identify an imbalance.

Low blood oxygen levels can result in abnormal circulation and cause dizziness, shortness of breath, rapid heartbeat, chest pain, headache and visual disorders. Low levels can be caused by environmental and physical factors and can be aggravated if the patient suffers from respiratory or cardiovascular conditions.

Here are some self-care measures to help reduce shortness of breath, and improve blood circulation and oxygenation.

1. Exercise. Any physical activity will help to improve our respiratory ability, letting our lungs expand and increase oxygenation.
2. Bring the outside oxygen in. Open your windows daily to bring in new fresh air. Dress your room with some plants, so they take-in carbon dioxide and release oxygen—the more plants you have, the more oxygen and overall better environment.
3. Quit smoking and vaping. This one is simple: smoking negatively impacts the lungs and the lungs of those around you.
4. Eat green and raw foods. Eating vegetables and uncooked fruit preserves all the vitamins and minerals they supply. Fresh juices and smoothies are a great way to implement raw foods into our diet.

Maintaining good oxygen levels and blood circulation is essential at any age. Most people will not experience many oxygen imbalances in their life, but if you have found yourself experiencing shortness of breath and heightened fatigue, consult with a doctor.

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

Benefits of using Aloe Vera on your skin: 

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

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

Eating Aloe Vera: 

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

Drinking Aloe Vera: 

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

Oral Supplement:

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

• How do I feel? 
• Why do I feel this way?
• How is my body?
• What do I need? 
• How do I want to feel?

• Prioritise your rest, try to get 7-9 hours of sleep.
• Eat balanced meals.
• Think kind thoughts to yourself.
• Learn to say “no” to outings and people that drain your energy.
• Clean your living space.
• Make time for family and friends.
• Get to know yourself more.
• Take in nature, go for a walk.
• Unplug. Take a break from the digital world.