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.
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.
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.
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.
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.
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.
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.
As the weather inevitably is starting to get colder, if you have back pain it is important to educate yourself on everything you need to about how this weather will affect it. So, what do you need to know?
During these cold winter months, it is essential that we are looking after our health as we are more prone to illnesses during this time. One of the main things which affects a large number of the people is back pain, and this also tends to flare up throughout the winter months. One of the ways in which our muscles respond to the colder weather is to stiffen. This is perfectly natural however, if you are someone with a pre-existing back condition, this might affect you. If you are one of these people, chiropractor suggests these simple exercises to loosen up the muscles and ligaments:
Cobra Stretch – Lie on your front and push yourself up with your arms. Your back should be arched and you should always make sure your feet are together and that you go as high as possible with your shoulders
Lower Back Twist – Lie flat on your back and bring your knee up to your chest. With the opposite arm, pull your bent leg across to the other side of your body. You should feel a nice stretch on your lower back.
Lying Lower Back Stretch – Lie flat on your back and use your hands to pull your knees in and up to your chest. Hold this position for at least 15 seconds (as with all other positions).
Another element of the colder weather, which should be kept in mind, is the impact of darkness on your health. Coming to work in the dark and also leaving work in the dark can have an impact on mental health, and may potentially lead to seasonal depression. If this is the case, seasonal depression can also make pain seem worse than it actually is. It might be wise to consider taking some vitamin D3 supplements to ensure that you are getting the nutrients you need.
The gut, often referred to as our “second brain,” plays a vital role in our overall health, from digestion to immune function and even mental well-being. Let’s unpack how you can nurture your inner ecosystem for optimal gut health.
Understanding the Gut-Health Connection
The intricate ecosystem within our digestive system, comprising of trillions of microbes, influences our health in numerous ways. Poor gut health has been linked to digestive disorders, inflammation, weakened immunity, and even mental health issues. Fortunately, with a few dietary and lifestyle tweaks, you can cultivate a thriving gut environment and enjoy the benefits of a healthier, happier you.
Embrace a Plant-Centric Diet
Plant-based foods are the heroes of gut health. Fill your plate with a rainbow of fruits, vegetables, whole grains, legumes and nuts. These fibre-rich foods nourish beneficial gut bacteria, promote regular bowel movements and provide essential vitamins and minerals for optimal digestive function.
Include Fermented Foods
Fermented foods are gut health superstars. It is well worth Incorporating foods like yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. These probiotic-rich delicacies introduce beneficial bacteria to your gut, fostering a diverse microbiome and enhancing digestion and nutrient absorption.
Reduce Processed Foods and Added Sugars
Bid farewell to heavily processed foods and excessive added sugars. These culprits can disrupt the balance of gut bacteria, contribute to inflammation, and compromise digestive health. Opt for whole, unprocessed foods and natural sweeteners like honey or maple syrup in moderation.
Stay Hydrated
Proper hydration is key to a healthy gut. Water aids digestion, promotes regular bowel movements, and helps maintain the optimal balance of digestive juices. Aim to drink at least 8 glasses of water a day, and consider herbal teas or infused water for added flavor and benefits.
Manage Stress
Believe it or not, stress can wreak havoc on your gut health. Chronic stress disrupts the delicate balance of gut bacteria and impairs digestive function. Incorporate stress management techniques such as meditation, deep breathing exercises, regular exercise, or engaging in hobbies that bring you joy.
Prioritise Sleep
Quality sleep is a vital component of gut health. Aim for 7-8 hours of uninterrupted sleep each night. Poor sleep has been linked to imbalances in gut bacteria and increased susceptibility to digestive issues. Create a relaxing bedtime routine and optimise your sleep environment for a restful night’s sleep.
Move Your Body
Regular physical activity is not only beneficial for your overall health but also supports gut health. Exercise helps stimulate digestion, improve bowel regularity and reduce inflammation. Find activities you enjoy, such as walking, yoga, dancing, or cycling, and aim for at least 30 minutes of moderate exercise most days of the week.
Mindful Eating
Slow down and savour your meals. Engage your senses, chew your food thoroughly, and be mindful of your hunger and fullness cues. Mindful eating promotes better digestion, aids nutrient absorption, and allows you to fully enjoy and appreciate your food.
Experiment with Gut-Friendly Foods
Certain foods can be particularly beneficial for gut health. Consider incorporating ingredients like ginger, turmeric, garlic, onions and olive oil into your meals. These ingredients possess anti-inflammatory and antimicrobial properties that support a healthy gut ecosystem.
Seek Professional Guidance
If you’re experiencing persistent gut health issues, please seek a healthcare professional for how to move forward.
Our modern ways of living mean that our every lifestyle puts us in an almost constant state of excitement, whether we have something to be genuinely thrilled about or not! This can cause emotional problems including irritability, anger, and depression along with physical symptoms like headaches and stomach aches. Luckily, simply learning to breathe using certain techniques can help you to alleviate these issues.
Many people that I see are suffering from stress in some way or another, whether this is muscular tension or poor sleep, both of which can impact heavily on day to day life.
Practicing focused breathing exercises can help you relax and relieve the tension you’ve built up during the day and, done before you go to sleep, can help you slip off more quickly into a better quality sleep.
First, it is important to find a comfortable position for these breathing exercises. The most popular position for this is lying comfortably on your back, with a small pillow or book propping up your head, without straining your neck. If lying or sitting in an alternative position is more comfortable, this is fine too.
The next step is to breathe using proper techniques. Ordinarily, throughout the day, you may tend to take small and shallow breaths. In contrast, breathing exercises involve taking deeper, fuller, longer breaths.
A deep, relaxing breath should start in your stomach. If lying on your back, it can be helpful to place your hands on your stomach to feel it rise and fall with your breath. With deep breathing, your stomach, chest and collar bones may rise and expand, but your shoulders should remain still, without rising towards your ears.
While doing this, it is important to focus on your breath. The point of breathing techniques such as this are to alleviate stress, not to give your mind the opportunity to dwell on stressful thoughts. Sometimes it can help to count each breath in and out, counting up to ten before beginning again. Alternatively, you might like to count each breath itself to ensure that you are breathing deeply. It is normal to count around 5-6 seconds in, hold for a few seconds, and exhale steadily. This is a great technique to practise in the evening and before bed.
During stressful incidents, you may tend to breathe shallow and quickly. This is effectively what happens in the fight or flight response and in times of stress can lead to hyperventilating. Therefore, when experiencing a stressful situation, at work, in traffic or with another person, it can help you dramatically to take a few deep breaths from your stomach to help calm down.
Many people spend most of the day sedentary, sat at desks, and breathing shallow breaths. Taking just a few minutes a day to focus on breathing will help both body and mind.
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.
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
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.
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
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
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
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.
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.
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.
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.
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.
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.
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
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.
