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Camping is a great outdoor activity in the summer months. However, going camping for several days can increase back and neck pain due to the unusual living conditions. To ensure you can still enjoy the outdoors to its full capacity, here are a few tips on how to protect your back and neck whilst camping.

Before setting off, pack several small bags to spread the weight of the load. Make sure to take regular breaks when travelling to the site and stretch before pitching your tent, remember to take your time to avoid tension building up. Remember to always bend your knees and hips to provide extra support. When you arrive to the camping site, try to park your car as close as possible to avoid unnecessary carrying.

Plan your activities in advance and familiarise yourself with the camping site before packing as this will help avoid adding extra weight. Make sure you’ve got a good stable chair and that your table is normal height, as this will allow you to avoid slouching over your plate. Furthermore, try to ensure your stove is at a reasonable height.

To protect your back, ensure it is fully supported by sleeping on a quality approved camping mat or mattress. These can be tested out before purchasing, as many stores have samples available, its best to opt for a thick mattress to provide as much support as possible. Once your tent is set up, prepare your sleeping area by removing any stones and kernals which may dig into your spine.  Try to sleep on your back or side and remember to stay hydrated with plenty of water before going to bed. Additionally, pack a pillow that supports your neck to ensure you don’t wake up with any neck pain.

To learn more about factors affecting the health of you and your family, book an appointment to have a complete musculo-skeletal check before departing to ensure that you are pain-free and mobile for your holiday.

Summer time has arrived and with it the added need for us to take extra care of our necks, backs and spines to avoid pain and injury…

If the arrival of sunshine has caused you to pack away your winter jumpers and, instead, pull out your racket, shin pads or helmet for a bout of summer activities, remember to take note of these simple steps to ensure you steer clear of any unwanted pain and discomfort.

RUNNERS can avoid injury by regular stretching of the tendons and wearing good shoes with shock-absorbing features.

RACKET-SPORTS PLAYERS should be wary of playing through the pain of Tennis Elbow. Tennis Elbow is in fact an overuse injury, caused by repetitive movements at the wrist forcing the thumb outwards and the palm upwards. Continuing to play will only exacerbate the problem.

GOLFERS are particularly prone to lower back injuries. Graphite clubs and soft spiked shoes will help absorb the shock which can bring on back injury. Your chiropactor can suggest appropriate warm-ups and exercises, and help you work on an alternative swing.

GARDENERS commonly suffer from aches and pains, but they can avoid lower back trouble by kneeling on one leg rather than bending from the hips, keeping the back hollow whilst digging, and varying tasks throughout the day to avoid repetition injury.

DIY, like gardening, is often far-removed from everyday activities. When the sun is shining many will want to get out in the garden and get on with the long list of DIY jobs that have piled up over the winter months. Enthusiasts often injure their back by inhabitual exertion, so when lifting, take the weight on bent legs, keeping the back straight.

As the sun graces us with its radiant presence, it’s the perfect time to prioritise your well-being and make the most of this delightful season. To help you enjoy the sunshine while taking good care of your body and mind, we’ll go over some tips for summer health in this blog post. 

Get Active

Get at least 150 minutes of aerobic physical activity every week. The sunny days and pleasant temperatures beckon us to step outside and get moving. Whether it’s swimming, cycling, hiking, or simply taking leisurely walks in the park, find activities that bring you joy and make you feel alive. Don’t forget to protect your skin from the sun’s rays with good-quality sunscreen and stay hydrated during your adventures. 

Embrace Vitamin D

As the sun graces us with its warmth, it also provides us with a crucial nutrient—Vitamin D. Soak up those sun rays (safely, of course) and allow your body to naturally synthesise this essential vitamin. Spend time outdoors, bask in the sunlight, and let your skin absorb the goodness of Vitamin D. Just remember to be mindful of sun exposure and protect your skin when necessary. You can sit in the shade, wear wide-brimmed hats or clothing that covers your skin, and use a broad-spectrum sunscreen with at least SPF 15 for sun protection.

Prioritise Self-Care

Summer is a fantastic time to prioritise self-care and cultivate a sense of balance and well-being. Take moments to unwind, relax, and indulge in activities that bring you joy. Whether it’s lounging in a hammock with a captivating book, practising yoga in the park, or meditating by the beach, make sure that you have moments of tranquillity and rejuvenation. Nurture your mental health, nourish your soul, and let the summer vibes ignite your inner glow.

Stay Cool and Hydrated

As temperatures rise, it’s vital to stay cool and hydrated to avoid heat-related illnesses. Hydrate your body with plenty of water, Add slices of fruit to water for a refreshing, low-calorie drink. Opt for light, hydrating foods such as juicy watermelon, crisp salads and hydrating vegetables like cucumber and celery. Seek shade, wear lightweight and breathable clothing, and use fans or air conditioning units to keep cool during hot days, but don’t sit directly in their breeze as it cools your skin and can lead to chills. Remember, staying cool and hydrated is key to enjoying a fun and healthy summer.

Connect with Nature

Summer is the perfect time to connect with the natural world around us. Take moments to appreciate the beauty of blooming flowers, the mesmerising sound of waves crashing on the shore, and the vibrant colours of a sunset painting the sky. Immerse yourself in nature’s embrace, whether it’s through picnics in the park, hiking in scenic trails or simply sitting in your garden and observing the wonders of the natural world. Connecting with nature nourishes our souls, reduces stress and reminds us of the incredible beauty that surrounds us.

As you embark on this summer adventure, remember that your health and well-being are a priority. Listen to your body, honour its needs, and make choices that align with your values. Embrace the sunshine, indulge in nutritious and refreshing foods, stay active, protect your skin, and take moments for self-care and relaxation. Let this summer be a time of growth, joy, and vibrant health.

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

Travelling to new places is an adventure that opens doors to exciting experiences. However, the thrill of holidays or the demands of business trips can often be dampened by the unpleasant effects of jet lag. It’s incredibly challenging when you need to arrive at your destination ready to work. Jet lag occurs when your body’s internal clock, known as the circadian rhythm, becomes out of sync with your new time zone. But fear not! With a little understanding and some natural strategies, you can beat jet lag and make the most of your travel experiences.

The Power of Zeitgebers:

To combat jet lag, it’s crucial to leverage the power of zeitgebers—the external cues that regulate our circadian rhythm. These cues include light, temperature, social interactions, exercise, and eating habits. When travelling across time zones, many of these cues are disrupted, leading to jet lag. By harnessing the knowledge of zeitgebers, you can support your body’s recovery and enjoy your travels to the fullest.

Embrace Light Cues

Adjusting to the local time zone begins with using light cues effectively. If you arrive at your destination during the night, create a sleep-inducing environment by staying in the dark and avoiding the blue light emitted by electronic devices. Conversely, if you arrive in the morning, expose yourself to natural, bright light to signal wakefulness to your body.

Prioritise Optimal Sleep

In the days leading up to your trip, ensure you get sufficient high-quality sleep. Arriving at your destination well-rested will make it easier to combat jet lag. If you feel the need to sleep during a long-haul flight, don’t hesitate to do so. Rest is essential for your body’s recovery.

Leverage Temperature

Lowering external temperatures helps lower your body’s core temperature, signalling that it’s time for sleep. If you arrive close to bedtime, adjust the temperature of your room slightly cooler than usual to facilitate a restful slumber.

Stay Active and Social

Engaging in social interactions stimulates wakefulness. If you arrive in the morning, take the opportunity to explore your surroundings and interact with the locals. Physical exercise during the day also helps keep you awake and energised. If you’re on a busy business trip, try to squeeze in a quick visit to the hotel gym before your meetings to get your blood flowing.

Sync Your Meals

One effective way to acclimate your body to the new time zone is by adjusting your meal times to align with local schedules. Embrace the local cuisine and enjoy meals at the times that the locals do. Consider modifying your eating patterns a few days before your trip to facilitate the adjustment. Be mindful that aeroplane meals are often served based on your home time, which can disrupt your efforts to reset your body clock. Focus on protein-rich meals to stay alert (a protein-based breakfast is a healthy choice anyway) and opt for carbohydrates to aid in falling asleep.

As you embark on your travel adventures, armed with these valuable tips, jet lag will no longer hold you back from enjoying every moment.  Share these strategies with fellow travellers, friends, and colleagues who could benefit from these handy tips.

The long evenings and warm temperatures encourage many of us to be more active over summer. It’s a great time to take up a new activity, improve our fitness, or lose weight.

One of our most popular summer sports is, of course, tennis. Tennis is a fantastic activity: it builds strength, improves cardiovascular fitness, can help to strengthen our bones, improves coordination, an
d gets us exercising outside in the sun (for our vitamin D!). Another thing that’s great a
out tennis is that it has a social element too – giving us one-to-one time with friends and helping us meet other people, which is so often lacking in today’s technology-driven world. However, tennis can be tough on our joints, especially for those who are not used to impact sports.

Here are our top foods and supplement suggestions that can help keep you in action on the court.

Get plenty of vitamin C

Vitamin C is not just important for immunity. It’s also vital for our body to make collagen, which in turn is used to make cartilage – the flexible material that helps to cushion our joints. When carilage wears away, as in osteoarthritis (‘wear and tear’ arthritis), joints can become very painful.

So where should you get your vitamin C? Ideally not by drinking fruit juices, which contain lots of quickly absorbed sugar (even if it’s just natural fruit sugar) and can end up causing more problems for our health. It’s best to get vitam
in C from a range of whole vegetables and fruit. Some of the best sources are broccoli, Brussels sprouts, kale, red cabbage, pepper, kiwi fruits and blackcurrants. Aim for at least the recommended 5 servings of vegetables and fruit per day – although the ideal is
more like 7 to 9! The antioxidants in vegetables and fruit also have anti-inflammatory activity, helping to keep pain in check.

Vitamin C supplements can also be supportive for your joints if you struggle to get enough through food.

Eat oily fish

Oily fish such as mackerel, salmon, sardines and herring contain the all-important omega-3 fats known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). As well as being vital for our eyes, brain and heart, these omega-3 fats have anti-inflammatory activity, and possibly direct pain-relieving activity too. This means eating oily fish could be helpful to manage or reduce joint pain, and even prevent inflammation that causes sore joints after exercise.

Don’t like fish? A daily fish oil supplement can be a good alternative.

Avoid pro-inflammatory fats

Just as it can be helpful to increase your anti-inflammatory omega-3s, it’s equally important to avoid pro-inflammatory fats – the ones that can worsen inflammation. Unfortunately, these are the fats that we’ve long been told are good for us: vegetable oils. In general anything labelled ‘vegetable oil’ is bad news, and other general cooking oils such as sunflower oil or rapeseed oil. Margarines and spreads made with vegetable oils can be even worse because they contain hydrogenated vegetable oils – oils that have been turned into a solid fat by bubbling hydrogen through them. A lot of processed foods also contain vegetable oils, from cakes to breads to ready meals: another reason to eat more ‘real’ foods and ditch processed foods – especially those that come with a long list of ingredients on the label!

Eat magnesium-rich foods

Magnesium is an important mineral for our muscles and bones. It’s also been found that having good levels of magnesium in our body may help to lower inflammation.

So eating magnesium-rich foods can be another good step towards better joint health. These include green vegetables, seeds and nuts, beans and pulses, and whole grains including oats, rye and buckwheat.

Turmeric and ginger

These traditional spices are not only delicious in curries and Asian food; they also have anti-inflammatory activity. Turmeric in particular (or its active component curcumin) has been shown in many studies to help reduce inflammation, and specifically to help to manage joint pain in knee arthritis. Ginger may also help to reduce joint pain and inflammation.

Turmeric and ginger can be used every day in cooking. You can also use either of them to make tea: chop or grate fresh ginger or turmeric root and pour on boiling water (although watch out with fresh turmeric, as it can stain everything!). Try making a ‘turmeric latte’ with turmeric powder – it’s become the drink of the moment among those looking for a healthier alternative to coffee. You can also just buy turmeric or ginger tea bags. Or if you have a juicer at home, try making fresh ginger juice and drinking a shot every day – it really packs a punch! Another alternative is to pickle ginger – delicious!

If you struggle to get a daily dose of turmeric or ginger in your food, or you want a more convenient option, try turmeric or curcumin supplements.

Bone broth / collagen

Bone broth is another traditional food that’s become popular as a ‘health food’ again. This is because bones are actually very rich in nutrients, and so properly prepared bone broth (made by simmering animal or fish bones for up to 24 hours or longer) is a natural, easy-to-absorb source of these nutrients, including vital minerals such as calcium and magnesium. Bone broth also provides natural collagen, primarily in the form of gelatin. As mentioned above, collagen is a building block for the cartilage that helps to protect our joints.

Taking collagen in supplement form may also be supportive for joint health. A study found that taking collagen over 6 months reduced joint pain in a group of athletes.

Glucosamine

If you’ve ever looked into taking supplements for joint health, you’ve probably heard of glucosamine. Glucosamine is a building-block for making cartilage and synovial fluid in the joints. Taking glucosamine supplements has been found in some studies to be helpful for knee pain, especially in those with a prior injury or with osteoarthritis in the knee. Some studies do not show benefits, however. It’s worth noting too that glucosamine has been found to be effective with doses of at least 1,500mg a day, and that it may take three months or more to work fully. So ideally, this is one to start taking in the spring if you want it to help keep you active over the summer.

Devil’s claw herbal remedy

Devil’s claw is a traditional herb used for relief of joint pain, as well as muscle pain and backache. Like turmeric and ginger, devil’s claw is thought to have an anti-inflammatory effect. It could be a good choice to help relieve pain more quickly, compared to the longer-term protective effect of collagen or glucosamine.

Arnica gel

If you experience muscle or joint pain after activity, try a topical arnica gel for additional support. Arnica gels are traditionally used to help with joint pain as well as muscle pain, stiffness, strains and bruising. In one study on a group of people with arthritis in their hands, using an arnica gel was even found to be as effective as ibuprofen gel for reducing pain.

Exercise: The new prescription

These days doctors often ‘prescribe’ exercise as a way to maintain good health and with good reason. Being active not only makes us feel better, it can also help ease various symptoms and cut risk of disease.

Studies have shown that people in their late 70s who undertake at least 20 minutes of exercise per day need fewer prescriptions and are  less likely to be admitted to hospital than those who don’t. [1] Exercise has been shown to be as effective at lowering blood pressure as certain medication, as well as being shown to improve heart and gut health, memory and balance. The National Institute for Health and Care Excellence (NICE) recommends exercise 3 times per week between 45min to an hour, for 3 months for those with mild or moderate depression. The physical activity also stimulates our brains and helps prevent anxiety and stress, as well as increasing the lifespan and improving the quality of life.

1. For Living Longer – Jogging

A US study showed that adults over 65 who ran or jogged for at least 30 minutes 3 times per week were as healthy as young adults in their 20s.[2]This might not sound important, but your walking style is a key indicator of mortality, so the longer you can stay spritely on your feet, the longer and healthier your life should be. Meanwhile, another study found that light jogging (between 70-120 minutes per week) was linked to the lowest mortality rate compared to sedentary people and heavy runners – so little and often is key here. [3]

2. For Improving Memory – Dancing

A study from 2017 found that all exercise can help reverse the signs of ageing in the brain, but dancing more than any other sport.[4] The study, which focused on adults in their late 60s who took part in a weekly dance class, found that all participants showed an increase in the hippocampus region of the brain, which can be affected by diseases such as Alzheimer’s and dementia, as well as more general age-related decline.

3. For Back Pain – Active Therapies

Many GP appointments are connected to muscle and nerve problems- and these are often based in the back. If you suffer with back pain, you will know that it can affect your movement and sleep and leave you feeling quite low. Luckily, help is at hand in the form of gentle stretching.  Also, research shows that active therapies, such as chiropractic treatment, are a great option for managing back pain and to create optimal alignment, balance and symmetry.

4. For Depression and Anxiety – Walking

Science agrees – walking outdoors (especially in groups) has been linked to a reduction in stress and a boost in mood, particularly for those who have just been through a negative life event such as serious illness or loss of a loved one. Brisk walks have also been shown to help women deal with the anxiety and stress that’s sometimes associated with menopause. Movement helps your brain to release endorphins, feel-good hormones that can reduce the perception of pain as well as depression or stress.

5. For Bone and Muscle Health – Weight Training

Experts are increasingly suggesting a bit of strength training goes a long way when it comes to better bone and muscle health. As we get older, we start to lose muscle mass, which can leave us prone to falls, as well as making it easier to gain weight. So think of strength training as insurance for your later life. While this could mean leading to lift lightweights at the gym, it can also mean strength exercises using your own body weight – such as sit-ups or squats. It’s really never too late to start. A study of 90-year-olds found that 12 weeks of strength training improved their muscle tone, ability to balance, general power and walking speed.

Don’t forget 150 minutes (just over 21 mins daily) is the minimum moderate exercise the NHS recommends for adults to stay healthy! And the best part is, it’s freely available to most of us, small things make a big difference. Movement is the new medicine!

Chronic stress can have a negative effect on our physical health as well as our mental wellbeing. It can play a role in our susceptibility to illness and disease, but also in day-to-day functional problems such as pain and stiffness.

There are many steps we can take to improve our ability to cope with stress; nutrition is one of them. Find out what and how to eat to better manage stress…

Balancing your blood sugar

To cope well with stress, we need our food to provide us with balanced, sustained energy. Foods that quickly break down into glucose and are quickly absorbed – such as sugary foods and fast-releasing carbohydrates – may give us a burst of energy, but can cause our blood sugar to peak and then dip. This can actually increase our body’s stress response and stress hormone levels, as well as making us feel irritated and out of control.

Here are the three fundamental steps to balancing your blood sugar:

1. Eat primarily whole foods: vegetables, animal foods (eggs, fish, unprocessed meat, unsweetened dairy foods), nuts and seeds, beans and lentils, and some fruit. Avoid sugary snacks, refined carbohydrates and other processed foods such as breakfast cereals
2. Making sure every meal includes a good serving of protein, healthy fats, and complex carbohydrates. The primary protein foods are the animal foods mentioned above, and nuts and seeds, and beans and lentils. Healthy fats are found in nuts and seeds, oily fish, avocadoes, and coconut. Complex carbs are found in vegetables, whole fruit (i.e. not fruit juices), whole grains, beans and lentils
3. Eat regularly. Skipping meals or leaving too long between meals can cause your blood sugar level to drop too low, which can also trigger a stress response

Getting enough food

As well as eating regularly, getting enough food is important when you’re dealing with stress. Going on a weight loss diet – whether it’s low-calorie, low-carb or low-fat – during a stressful time can be particularly bad for your stress levels. Instead, now is the time to focus on balancing your blood sugar as outlined above, by eating regular meals, getting enough protein, healthy fats and non-starchy vegetables and cutting the refined carbohydrates and junk foods. You should find it easier to manage your weight – or lose weight – by eating in this way anyway.

Healthy snacking

Although regular snacking is not the best thing for everyone, it can be helpful if you’re coping with stress, again by helping to keep your blood sugar on an even keel. Your snacks need to be based on whole foods, and contain some protein and complex carbohydrates.

Examples include:

• Two or three oatcakes with one of the following: a tablespoon of hummus, guacamole, cottage cheese, half an avocado, a hard-boiled egg or a teaspoon or two of nut butter (e.g. almond butter).
• A pot of natural yoghurt (without added sugar) with some berries and/or a tablespoon of pumpkin seeds mixed in.
• A wedge of left-over home-made frittata/omelette.

However, you shouldn’t need to be snacking more than once between meals; constantly ‘grazing’ can have a negative effect on your weight and your digestion!

Magnesium-rich foods

The mineral magnesium plays a vital role in our psychological health, including our mood and how well we cope with stress. It’s thought that both physical and emotional stress can increase the body’s need for magnesium; and that having a low magnesium to calcium ratio can actually increase the release of stress hormones such as adrenaline.*

The best food sources of magnesium are green leafy vegetables such as kale, chard and spinach; seeds and nuts; and whole grains – especially buckwheat and rye.

B vitamin-rich foods

Like magnesium, B vitamins also play a vital role in our energy as well as our psychological function.

The various B vitamins are found in different foods, but the best all-round sources include eggs, oily fish, organ meats (especially liver), seeds and nuts, and beans and pulses. Luckily these are also foods that are great for our blood sugar balance!

Avoid overdoing stimulants

Many of us turn to stimulants such as tea and coffee when we’re feeling stressed. But stimulants of any kind also trigger the body’s stress response. Try to keep your coffee consumption in particular to a minimum. Tea can have a gentler stimulating effect so can be better tolerated, but keeping it to one cup a day can still be advisable. Try to introduce calming herbal teas such as chamomile and spearmint – especially later in the day.

Note that alcohol can also act as a stimulant as well as a relaxant. It also disrupts your blood sugar balance. Keep alcohol to a rare treat and stick to one drink only.

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.

It is thought that the average person spends about 26 years of their life sleeping, roughly 9490 days or 227,760 hours. Having the right mattress is an important part of getting a good night’s sleep.

Why is sleep so important?

During childhood, sleep supports growth and development, but sleep continues to be important throughout our lives to support both physical and mental health. Here are a few reasons why sleep is important:

• When we sleep, our bodies release a of hormones. One example is the growth hormone, which helps your body to grow and repair itself. This includes repairing your muscles, organs, and cells. 
• Sleep lowers your pulse and blood pressure, allowing your heart and blood vessels to rest and recover. 
• Scientists think REM sleep helps your brain to clear information you don’t need. 
• Activity in the sympathetic nervous system, which controls your fight or flight responses, decreases. This allows your body to relax. 

The importance of the right mattress 

A mattress should keep your spine aligned but allow your muscles to relax while you sleep. Pain, particularly back and neck pain, can be made worse by the wrong mattress.  It can also lead to headaches or fatigue. 

What to consider when buying a mattress:

Mattresses often have several layers, but the support system and comfort layer can help you choose the right mattress. 

• The support system is the spring or foam layer that supports your weight and provides spinal alignment. This is rated by firmness and choosing the right firmness depends on your body type. 

It is not the case that firmer mattresses are the best solution for pain. There are problems with mattresses that are too firm or too soft, as the mattress should support your spine’s natural curve.

• The comfort layer is above the support layer and is unique to your preferences. Latex and memory foam are two examples of comfort layers that are beneficial to preventing aches and pains. 

Replacing your mattress 

Even if you have found the perfect mattress, it is recommended that you replace your mattress every seven to ten years. Over time, mattresses lose the ability to support you, leading to waking up with aches and pains. Here are a few more signs that it’s time to treat yourself to a new mattress:

• Noisy springs. This indicates that the springs have worn down, which means they will not be providing the necessary support. 
• Signs of wear and tear. For example, the mattress is saggy, lumpy or you can feel the springs through the mattress. 
• Allergies or asthma symptoms have worsened. Mattresses collect lots of dust and allergens and, over time, this can make your symptoms worse. 
• Other beds feel more comfortable. If you regularly find it hard to fall asleep in your own bed, but find almost every other bed comfortable, this might indicate your mattress is to blame.