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Choosing a balanced diet containing the right vitamins and minerals decreases our chances of developing deficiencies later on in life. The body’s structure relies on vitamins and minerals to ensure muscle tone (including the heart), healthy functioning of nerves; correct composition of body fluids; and the formation of healthy blood and bones.

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 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 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. 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 maybe showing signs of wear and tear.

Essential fatty acids

Essential fatty acids (EFA’s) also reduce the degenerative changes in tissues and cells. EFA’s are unsaturated fatty acids such as Omega 3. They aid in decreasing the inflammatory response and help relieve pain and discomfort in joints and muscles.

Obtained from

EFA’s can be found in oily fish (sardines, fresh tuna, mackerel), flax seed and linseed.

Foods to avoid…

There are certain foods and substances that adversely effect 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 as calcium sources should be varied with other non-dairy sources.

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. 

For more information, contact your local chiropractic clinic, to learn how you can ‘spring’ into your best health and start your path to a healthier, happier, and pain-free lifestyle. 

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

The knee joint is a complex joint that relies heavily on ligaments and muscles for stability. Knee pain can be caused by various factors, not always originating from the knee, which makes the pain difficult to locate.

Common causes of pain are local causes such as, trauma and overuse, dysfunction of the lower limb, referred pain from low back, pelvis and hip. When pain is perceived as coming from the knee all the anatomical components need to be examined in addition to the joints that contribute to the biomechanics of the knee, i.e. low back, pelvis, hip and ankle and the foot.

One of the most common types of injury of the knee is damage to the ligaments. Ligaments are usually injured due to direct trauma to the knee and the amount of ligament injury caused is described as 1^st, 2^nd or 3^rd degree sprain:

• 1^st Degree Sprain – some tearing/over stretch of the fibres, no joint instability, mild pain, minimal swelling.
• 2^nd Degree Sprain – Separation/tearing of fibres causing moderate instability and moderate to sever pain, swelling and stiffness.
• 3^rd Degree Sprain – total rupture, gross instability, pain usually severe, profuse swelling, usually requires lengthy immobilisation and/or surgery.

Ligament injury will usually involve a certain amount of swelling directly over the location of the ligament.

Treatment of the sprain depends on the degree of injury.  After the initial treatment, 1^st and 2^nd degree sprains can then be nursed at home with rest, ice, compression/elevation, massage and nutritional support of vitamin C / zinc. Once the ligament begins to heal gradual introduction of mobilisation and strengthening exercises can help and finally, proprioceptive training once ligament has healed. However, 3^rd degree sprains are more serious and often require surgical repair.

It is no secret that a healthy, balanced diet has endless benefits for our health. Knowing in more detail about the amount of vitamins and minerals we need in our diets will only enhance those benefits and decrease out chances of developing deficiencies later on in life. Here is a easy and healthy diet plan for you to follow which explains which vitamins and minerals you need and how best to obtain them; but first, let’s start with some of the foods you should be avoiding:

• High saturated/animal fats
• Refined foods
• White flour
• White sugar
• Carbonated drinks

All of these foods adversely affect the body’s use of minerals and vitamins so be sure to limit these foods from your diet; or if you can, eliminate them completely. Below are some of the vitamins and minerals that are essential for keeping your body, muscles and joints healthy:

Vitamin C

Collagen is extremely important in maintaining the structure of bones, cartilage, muscles and blood vessels and in order to produce strong efficient collagen, you require vitamin C. Vitamin C can be found in citrus fruits, tomatoes, potatoes, green leafy vegetables and cauliflower.

Antioxidants

Vitamin C is also a strong antioxidant and it capable of regenerating other antioxidants. Antioxidants swoop up free radicals, which is useful in preventing damage to joint surfaces and muscle cell regeneration. These antioxidants are present in fruits and vegetables, them most in the brightly coloured ones!

Magnesium

Healthy magnesium levels are important because it contributes to efficient muscle contractions and the conduction of nerve impulses. Low magnesium levels can actually affect the body’s calcium levels, therefore putting bone health at risk. Magnesium can be acquired from green leafy vegetables, unrefined grains and nuts.

Essential Fats

Essential fatty acids reduce the degenerative changes in tissues and cells and help guard against some cancers. These are highly unsaturated fatty acids. They can be found in foods such as fish, nuts and avocados.

100 Miles sponsored swim– Join Alex in swimming 100 miles over the next year – from 1st April 2022 to 31st March 2023. Join as a family, a patient group or do it solo. Get your sponsorship form and length recorder from reception or email alex@beestonchiropractic.co.uk for a printable version. Collect sponsors from family and friends and record every length you do – it can be in a lesson, a competition or swimming for pleasure – mark the lengths down, calculate the distance depending on your pool size and aim for that 100-mile goal. (That’s 160934m or 6,438 lengths of a 25m pool). Newly added: 100-mile activity – what will you do??

Craft stalls – are you passionate about a craft either as a hobby or run a micro-business? – why not display your work on our tabletop in reception. We are offering you a tabletop for one week in the clinic to display and sell your work – anything goes from jewellery to cards to lovingly grown plants that you want to sell. We will be running this event throughout May and June 2022 and if successful offer another opportunity for you to book again in November/ December 2022 nicely in time for Christmas. We just ask for a £5 donation for our tree fund and you get to keep all of your own profits. Dates:

Our craft stall starts this month and each runs Monday from 11 am to Saturday 12 noon we have:

Cats Protection 9^th May

Handmade glass and silver jewellery 16^th May

Bring and buy cake sale open to all 23^rd May* see website or ask at reception for T&Cs

Handcrafted cards 6th June

Decorated cakes 13^th June

Crafted gift ideas 20^th June

Feel free to pop in during clinic hours in even if you haven’t got an appointment to support these lovely businesses and charities. Cash only sales please

To pay and confirm your date slot please use the GoFundMe link : https://gofund.me/6b6eaa55 For more information or to book your week please email alex@beestonchiropractic.co.uk

Bring and buy cake stall – scheduled now for week beginning Monday 23rd May 2022 so get baking and munching. Please take note of the advice below: Please can you ensure cakes are individually wrapped and cupcakes or traybake slices are sealed in a 2, 4 or 6 piece pack. All products should display ingredients to assist with allergy advice, please. Cash purchases are preferred of use the GoFundMe link to buy your cake : https://gofund.me/6b6eaa55 For further information contact alex@beestonchiropractic.co.uk

Free entry: Logo design competition– are you under 18 years old? Do you like art and design? Would you like to have a tree in our copse just for you? This will be the winning design prize. Every entry will get a free ice pack. We are looking for some talented youngsters to design a logo for the clinic 30 trees for 30 years in Beeston. The following criteria are preferred: A single colour, A simple single line drawing , Include Beeston Chiropractic Clinic, 30 years, some sort of slogan eg. “30 trees for 30 years” text. Submit your entry by emailing it to alex@beestonchiropractic.co.uk or handing it in to reception before the closing date. Entries close end May 2022

Any donations please: https://gofund.me/6b6eaa55

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

What is cortisol?

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

What does cortisol do?

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

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

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

Too much stress

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

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

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

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

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

Managing cortisol levels

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

1. Sleep

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

1. Exercise

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

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

1. Eating a nutritious diet

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

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

1. Staying hydrated

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

1. Breathe

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

Whether you have an important work meeting, an appointment to book, or an errand to run after work, everyone is susceptible to dealing with a long to do list. Living a fast-paced lifestyle often means neglecting some of our thoughts and pushing them to the back of our mind. However, when we do this, we are stressing ourselves out more than we realise, and this stress can often trickle back into our body physically. Muscle tension or inflammation can be caused by an overload of stress in our life.

Mindfulness is the practice of becoming aware of yourself in the present moment, enabling you to identify how you feel inside and out. With this mind-body approach, you can clear your mind of negativity and unnecessary stresses and ultimately, help against physical aches and pains. Mindfulness also allows you to understand the pain you might be feeling and how to ease any anxiety associated with it. If constant stress is untreated, it can lead to increased tension, forming a continuous cycle of pain. As well as stress and chronic pain, mindfulness can help combat anxiety, sleep and eating disorders.  Mindfulness can also increase our positivity and energy levels which overall encourages a healthy lifestyle.

Mindfulness has many benefits to your general wellbeing and your physical health. Next time you are feeling stressed or overwhelmed, take 10 minutes out of your day to practice mindfulness with these five tips:

1. Sit comfortably and relax
2. Focus on your breath
3. From your head to toes, bring awareness to each body part
4. Identify any sounds or smells and let them pass
5. Acknowledge and accept how you feel emotionally

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. 

For more information, contact your local chiropractic clinic, to learn how you can ‘spring’ into your best health and start your path to a healthier, happier, and pain-free lifestyle. 

To say that it is a stressful time in the world would be a tremendous understatement. People are very tense these days, and completely understandably so! Emotional stress can manifest itself physically in the form of headaches/migraines, muscle and joint pain, and neck and back pain. Chiropractors can restore function to the body and nervous system while also reducing muscle tension.

Simply put, muscles do what the nerves tell them to. If your nervous system has interference and nerves cannot effectively reach muscles, this will result in muscle tension. Think of your nerves like a hose watering a garden full of beautiful roses. These roses need water, and as long as the hose is running, the flowers can grow. However, imagine someone puts a rock on the hose somewhere, which cuts off most of the water supply. This is the same thing that the stress is doing to your nervous system: preventing the nerve supply (water in hose) from nourishing the muscles (the garden of roses).

Chiropractors can also work with patients on relaxation techniques and postural stretches to help alleviate the muscle tension and pain brought about by emotional stress. Sleep can also be affected by stress, and a proper night’s sleep is key to a successful day.

For all these reasons, it is so beneficial to see a chiropractor to make sure your nervous and immune systems are functioning to the absolute best of their ability. It’s a crazy world out there right now, and it has never been more important to stay healthy.