All posts in News

Every parent wants the best for their child, especially when it comes to health. Children go through developing stages and each one has an impact on their bones and spine, from the first lost tooth to the last sport injury. It’s important to check in with kids about how their back feels and get a check-up if they think that something doesn’t feel right. Just like going to the dentist for a check-up, a chiropractor will check your child’s spine for any misalignment or imbalance, and the aim is to restore the child’s natural posture and health.

There are ways to prevent children from experiencing back pain during their developing years, and it all starts with being physically active and how they carry their school rucksack. Here are four tips to safeguard your child’s spine:

1. BAG IT LIGHT: school bags are often filled with more than what a child really needs. Backpacks are the best bags because they spread the weight evenly on each shoulder. Try to keep the backpack to a light/medium weight, filling it only with what is required. Remember to adjust the straps so that the bag so that weight is evenly distributed and the child’s spine doesn’t have to compensate.
2. WALK ON AIR: supportive footwear is essential to maintain a healthy posture. Soft-soled shoes that have good inner arch support will keep the kid happy and balanced. It is worth considering replacing the insole that comes with the shoe (which are normally of low quality) with a soft supportive insole. This will usually make a difference to the aches and pains that a child may feel late in the day after being on their feet for most of it.
3. EXERCISE: 21^st century kids tend to spend more time in front of a screen compared to older generations, lowering the time spent being physically active. It would be ideal to set aside the same time that a child spends sitting in front of a screen, to time being physically active. Dance or run breaks are great family activities.
4. GAMING POSTURE: Videogames tend to distract your kid from maintaining a comfortable posture while playing. If your kid is playing with videogames make sure their spine is supported while doing it.

The primary factors that can cause or worsen pain include poor posture, injury, too little (or too much) activity, and specific conditions such as arthritis. However, what you eat can also help to manage or relieve pain, or even prevent it injury in the first place.

Here are some of our top nutrition tips for managing pain.

1. Ditch the processed foods

Processed foods generally refers to most things that come in a packet with a list of ingredients: from biscuits to ready meals to breakfast cereals. They often contain little in the way of naturally occurring vitamins and minerals. They may worsen inflammation and pain because they contain higher levels of unhealthy fats – in particular, processed omega-6 fats and ‘trans’ fats, which have pro-inflammatory properties. They often contain quickly absorbed sugars or refined carbohydrates too, which may exacerbate inflammation when consumed in excess.

In contrast, ‘real’ foods are as close as possible to how they are found in nature. They can include whole vegetables and fruit, nuts and seeds, whole grains, fish, eggs and meat (whole cuts, not ‘deli’ or processed meats). These foods naturally contain higher levels of nutrients that can help reduce inflammation and pain, such as those we’re going to look at in more detail below.

2. Eat magnesium-rich foods

One of the nutrients that may help to manage pain and inflammation is magnesium. Magnesium helps our muscles to work normally, including helping them to relax, which in turn helps to avoid or relieve muscle tension that can contribute to pain. This mineral is also important for the nerves.

Magnesium is found primarily in whole unprocessed plant foods – especially green leafy vegetables such as spinach and kale, seeds and nuts, and whole grains including rye and buckwheat.

3. Include oily fish

Oily fish such as mackerel, salmon, sardines, herring and anchovies are high in omega-3 fats. These fats have anti-inflammatory properties and therefore may help to manage pain. The specific omega-3s in fish (EPA and DHA) can be more beneficial than the types of omega-3 found in seeds such as flax seeds.

Aim to eat a serving of oily fish around three times a week. These can include tinned sardines and salmon as long as they do not contain added vegetable oils (olive oil is fine). Note that ‘omega-3 fish fingers’ are not a good source of omega-3 fats – stick to the real thing!

4. Get plenty of vitamin C

You may know vitamin C for its role in the immune system. But in fact the primary role of vitamin C is in making collagen – a protein that forms the basic structure of most of the body’s tissues, including the bones, joints and muscles. If your body can’t make collagen properly, these tissues will lose strength and function, contributing to not only day-to-day pain but also potentially painful conditions such as arthritis and osteoporosis.

Eating a variety of vegetables and fruit is the best way to get enough vitamin C. Although ‘five-a-day’ is the well-known recommendation, we should be aiming for at least seven portions a day, primarily of vegetables, in order to get good amounts of vitamin C and antioxidants. Some of the best sources of vitamin C include peppers, kale, broccoli, kiwi fruits, Brussels sprouts, watercress and red cabbage. If you can, get your veg and fruit from a local producer (e.g. a farmer’s market) as it can lose its vitamin C when it’s stored or transported for long periods of time.

5. Include anti-inflammatory spices

The spices ginger and turmeric in particular can have anti-inflammatory and pain-relieving properties. Use fresh ginger and powdered turmeric in your cooking whenever you can, make fresh ginger tea with a grated thumb-sized piece of ginger. If you have a good vegetable juicer you can even make fresh ginger juice to sip on – but watch out, it’s strong!

6. Try avoiding nightshades

The ‘nightshade’ or solanaceae vegetables may worsen inflammation and pain for some people. These are aubergines, tomatoes, potatoes (not sweet potatoes), and peppers – including chillis and all types of chilli powder (cayenne, paprika etc.). If you’ve implemented the other changes for at least three months and not noticed a significant improvement in your pain, then try eliminating the nightshade vegetables.

7. Consider eliminating gluten

Gluten is a protein that’s found primarily in wheat, barley and rye. The most severe reaction to gluten is coeliac disease, where the sufferer has to avoid gluten for the rest of their life. But some people who do not have coeliac disease may also react to gluten in a less severe way, which can contribute to inflammation in the body. If you’re cutting out gluten it can be best to work with a nutrition practitioner (e.g. a nutritional therapist) for support to make sure you’re not missing out on any nutrients.

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.

Whether it is for entertainment, education or work, people often spend countless hours weekly in front of digital screens.

Since the beginning of the COVID-19 pandemic, there has been an increased dependency of digital screens. They allow friends and family to stay connected and for employees to work from home.

However, now that COVID-19 vaccines are allowing people to gather in-person again and go back to the office, you might consider spending less time on your screen to improve your wellbeing.

Many people are unaware of the number of ways excessive screen time can cause health risks. By reducing your time spent on tech, you’ll experience benefits like:

1. Boost your physical health.

Physical activity is essential for your health – however your phone and computer could be cutting into your exercise time.

Reducing screen time can improve your physical health by:

• Freeing up more time for exercise and socializing
• Improving sleep
• Reducing eye strain
• Avoiding headaches
• Helping prevent obesity and conditions related to excess weight

2. More time for leisure activities.

Disconnecting from your phone and going outside or doing an activity you enjoy can be a tremendous mood booster. It can improve your well-being and make you feel more satisfied with your day.

Having fun and exploring the world is an important part of living. Instead of dedicating so much time to digital screens, encourage yourself and your family to try new activities. Perhaps go for a walk in the park, a bike ride, visit your local museum or explore a nature trail. Activities that don’t involve your devices can be just as fun.

3. Make social connections.

Social connections can decrease anxiety and depression, help us balance our emotions, encourage higher self-esteem and empathy and improve our immune systems. By neglecting our need to connect, we risk our health.

4. Improve your mood.

If you are steadily providing your brain with new information to manage until right before you sleep (scrolling through social media, reading from a kindle), then your stress levels are going to be high. Studies have found that stopping screen time a few hours before sleep resulted in reduced levels of anxiety and stress. This will also often lead to waking up happier.

5. Build a community.

Being a part of a community and wanting to feel connected to others is human nature. Feeling a sense of belonging and being social is a good way to manage your stress. Having support and feeling that you are not alone can help you manage difficult times in life.

There are many ways to get connected, consider these ways to get involved: Turn off electronics during meals or family time to eliminate distractions. Find events in your community (Volunteer, join a sports team, etc.) or plan a family fun day (game night, BBQ, etc).

Technology is undeniably a great tool, but it can interfere with your wellbeing and make you feel disconnected from the people around you. Taking a break from digital screens frees up more time to be active and enjoy time with loved ones. Why not give it a try?

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.

When there is wet weather during the summer months, plants and grass thrive and, if you have a garden, it can seem like you need to mow and weed nearly every weekend.  This can lead to aches and pains and even injury unless you take precautions.

People suffer from aches and pains when they undertake what seems to be a relatively sedate activity such as gardening. The actions required are quite different from those carried out in the rest of the year.

The main causes are prolonged stretching and overuse of the ligaments and joints in the spine. Digging, mowing and stooping place considerable stress on the ligaments and joints in the lower lumbar spine and cause them to become inflamed and tender. This will trigger a protective muscle spasm which gives rise to the deeper, duller, achy type of pain that occurs over the following few days.

This happens year after year. It is very important to look after your muscles and joints, especially when undertaking a form of exercise that you are not used to. If you want to stop gardening aches and pains and be able to appreciate all the hard work the next day, then follow these top ten tips:

1          Gently stretch your muscles and ligaments for a few minutes before and after gardening, but don’t bend down to touch your toes – this can cause damage

2          Wear light, but warm clothes & make sure your lower back is always covered

3          Kneel on one leg rather than bending your back repeatedly

4          Use long handled tools to prune tall plants

5          Use only a small spade/fork for digging and keep your back gently hollowed

6          Do not always work to one side only, vary your position

7          Don’t do the same work for long periods, vary your tasks

8          Keep your back straight when carrying

9          When finished have a warm bath or shower

10         Do not sit for too long in your favourite armchair afterwards, but stand up regularly and walk around for a minute or two

Think of holidays and most people will dream up images of days spent having a good time, perhaps relaxing in the sun or pursuing new interests. But how many people would wish to imagine themselves lying down indoors with back pain?

Unanticipated injury, such as back pain, can spoil a good holiday – don’t let it spoil yours. Aim to reach a good level of fitness before you go away, and when taking part in sports, make sure you know how play them properly.

Whatever physical activities you choose to engage in, bear in mind that a good number of back complaints are offset by failing to warm up properly before exercising.

Different sports have different guidelines as to how you should take care of your back. For example, when swimming it’s important not to try to keep the whole of the head out of the water, as this places considerable strain on the neck and shoulders, which can lead to problems in the lower back

Golf can present its own problems, particularly if the muscles aren’t warmed up before hand in order to cope with the rotation (twisting) of the lower back when swinging the club. Prevent this by practicing stretching and flexibility exercises before playing.

Choosing a balanced diet containing the right vitamins and minerals decreases our chances of developing deficiencies later on in life. Try this healthy diet plan for optimum bone, muscle and joint health.

A Healthy Diet Plan

Calcium

For bone, muscle and joint health try and include calcium in your diet, which is essential for optimal nerve and muscle function and blood clotting.

Obtained from:

Dairy products are rich in calcium that is easy to absorb. Non-dairy sources with equally absorbable calcium are green leafy vegetables from the kale family. Spinach, rhubarb, sweet potatoes and dried beans are rich in calcium, but from these foods it’s not so easily absorbed.

Magnesium

Required for efficient muscle contraction and conduction of nerve impulses. Low magnesium levels in the body can affect the body’s calcium levels, putting bone health at risk.

Obtained from:

Green leafy vegetables, unrefined grains and nuts. Small amounts are present in meat and milk. Large quantities of fibre in the diet and low protein intake can reduce the amount of magnesium able to be absorbed by the body.

Vitamin D

Essential for regulating the formation of bone and the absorption of calcium from the intestine. Vitamin D is a fat-soluble vitamin that functions to help control the movement of calcium between bone and blood.

Obtained from:

Primarily from the action of UVB light (sunshine) on the skin. Food sources such as cod liver oil, sardines, salmon, tuna, milk and milk products contain small amounts of Vitamin D.

Vitamin C

The structure of bones, cartilage, muscles and blood vessels is provided in part and maintained by collagen. The formation of strong efficient collagen requires Vitamin C.

Obtained from:

Citrus fruits, berries, tomatoes, cauliflower, potatoes, green leafy vegetable and peppers. Also important for producing strong collagen and therefore strong bone structure is Folic acid. Folic acid is found in cereals, beans, green leafy vegetables, orange and orange juice.

Antioxidants

Vitamin C is also a strong antioxidant and is capable of regenerating other antioxidants like vitamin E. The role of antioxidants is to mop up free radicals (the by-products of normal metabolism). Excessive amounts of free radicals cause damage to joint surfaces and muscle cell regeneration. Antioxidants reduce the potential of these free radicals to cause joint damage.

Obtained from:

Antioxidants are vitamins A, C, E and the mineral selenium and are present in fruits and vegetables, the highest quantities are found in the most deeply and brightly coloured. The cartilage that lines the articulating surfaces of all joints is critical to joint health. Cartilage is the shock absorber of joints and is continually rebuilt if a source of raw materials is available. Supplements such as glucosamine sulphate can be added to a healthy diet to assist joints that may be showing signs of wear and tear.

Essential fatty acids

Essential fatty acids (EFAs) also reduce the degenerative changes in tissues and cells and help guard against some cancers. EFAs are unsaturated fatty acids. They aid in decreasing the inflammatory response and help relieve pain and discomfort in joints and muscles.

Obtained from:

EFA’s, such as Omega 3, can be found in oily fish, (sardines, herrings, mackerel), and seeds.

Foods to avoid…

There are certain foods and substances that adversely affect the body’s use of minerals and vitamins. High saturated/animal fats, refined foods, white flour, white sugar, white rice, chocolate, carbonated drinks and fruit juices with high sugar concentration should be kept to a minimum if not weaned from the diet completely. Meat and dairy products should be kept within a recommended weekly amount. Dairy products such as calcium sources should be varied with other non-dairy sources.

Whether it’s being told to sit up straight or stop slouching, there’s many reasons why we were told to keep an eye on our posture growing up. However, as adults, we sometimes form bad habits and forget the importance of good posture.

Whether it’s physical or mental health, posture plays an important role in our overall health and has a variety of benefits.

Poor posture

Posture refers to the position of your body when you are standing or sitting and, more specifically, how your spine is aligned with your head, shoulders, and hips.

Poor posture occurs when the spine is not positioned in a neutral alignment. This could mean the curves in the spine are more emphasised than they should be. For example, by hunching over with your head forward. A common cause of this is ‘tech neck’, which results from us hunching over cell phones or computers.

Poor posture results in the joints, muscles and vertebrae being in stressful positions and, over a prolonged period, can have several negative impacts on your body.

Good posture

The back has three natural curves: at the neck, mid back, and lower back. Good posture maintains these curves by ensuring your head is above your shoulders and the top of the shoulders is over the hips.

It can sometimes feel uncomfortable or awkward to adjust your posture because bad posture doesn’t always cause pain or discomfort.

Here is a quick reminder for how to maintain posture when sitting or standing:

• Sitting: the feet should rest flat on the floor, with even weight on both hips and your back should be mostly straight. The shoulders should be back and relaxed, whilst the ears line up over the collarbones.
• Standing: the legs should have a slight bend in the knee so they are not hyperextended or locked, and weight should be evenly distributed. The shoulders should be down, and the spine and pelvis remains in a neutral position.

Physical benefits of good posture

There are many physical benefits associated with good posture, some of which are listed below.

• Reduced back pain

Standing or sitting with poor posture for prolonged periods of time places additional stress on your lower back, which can be a common cause of back pain.

• Less tension in the neck and shoulders

Particularly for ‘tech neck’ where the head is in a forward position, there can be additional strain on the upper back, shoulders, and neck. Good posture ensures the joints and ligaments are less stressed.

• Fewer headaches

Poor posture can be the reason for tension headaches because it increases muscle tension in the back of the neck.

• Lung capacity

Slouching compresses the lungs, so correcting your posture enables more space for your lungs to expand.

• Improved strength

Maintaining good posture means using your muscles and keeping them engaged, particularly the muscles in your core and upper back.

Mental benefits of good posture

• Increased energy levels

Good posture encourages the muscles to be used as they’re intended, rather than wasting energy. This means you will feel less fatigued.

• Increased confidence

Together with increased energy levels, good posture can make you look taller and more toned, which can boost your self-confidence.

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

What is cortisol?

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

What does cortisol do?

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

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

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

Too much stress

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

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

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

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

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

Managing cortisol levels

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

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.

2. 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.

3. 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.

4. Staying hydrated

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

5. 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.