Exercise has benefits for nearly every body. It is effective both as a treatment and for prevention of disease. Here’s four ways you can help yourself by getting moving…
Dancing against Dementia
It’s thought that remembering steps and making split-second adjustments to your movements stimulates the brain’s ability to make new connections between cells. Music itself is believed to have a therapeutic effect, and the social interaction involved in dancing helps boost mental health.
Regular dancing is linked to a 76% reduction in the likelihood of developing dementia, according to US researchers, who studied the link between leisure activities and dementia risk.
Dancing is also beneficial for dementia patients. A New Zealand study found that older adults with dementia appeared to have experienced an improved quality of life after exposure to music and dance.
It doesn’t matter which step you do, so choose a dance type you enjoy, whether that’s waltz, salsa or something else. There are other proven mental health benefits of dance, including a reduced risk of depression and anxiety. Dancing also can affect your mood by raising levels of our natural feel-good hormones, dopamine and serotonin.
Cycling for your Immunity
Cycling can hold back the effects of ageing and rejuvenate the immune system, a study has found.
Scientists at the University of Birmingham found cyclists aged 54-79 produced more immune cells (T-cells), the production of which usually starts to shrink from your 20s. They also preserved muscle mass and strength with age while maintaining stable levels of body fat and cholesterol.
You can integrate it into your lifestyle, simply as part of your movement pattern. Regular moderate exercise is more beneficial than one big weekly workout, so it makes physical and economic sense to incorporate your bike ride into your everyday exercise.
Walking for Insomnia
A study has shown that moderately intense aerobic exercise, such as walking, reduces the time it takes you to nod off and increases the duration of sleep.
It could in part be due to the release of anxiety-busting brain chemicals such as serotonin, and the rise and subsequent fall in body temperature that helps promote sleep. Walking outside in natural daylight also helps to set your circadian biological clock – your natural sleep-wake cycle, which controls the release of the sleepy hormone melatonin. And it’s not just great for a good night’s sleep. Walking helps to protect against cardiovascular diseases, cancer, bone-thinning osteoporosis, and dementia. It’s also good for our mental health to get outside and see gardens or green spaces, and walking can be sociable too.
Tennis for Osteoporosis
Regular weight-bearing activity, such as racquet sports, can help maintain bone density. Bone is a living tissue, which grows stronger with the force of our muscles pulling against it. Exercise can help delay the rate of age-related bone density loss. Osteoporosis is a condition where bone density and quality are reduced, and it affects more than two million women in the UK. After the menopause, when the protective effect of oestrogen on the bone is removed, there is often an accelerated rate of bone loss. So playing tennis in later life is a great way to keep bones healthy. Another great reason to play tennis is that it can add 10 years to your life! It’s thought the social side of the game as well as the physical activity boosts longevity.
Many people feel tired or run-down at some point during the day. A lack of energy could affect your daily activities and make you less productive. The type and quantity of food you eat play an essential role in determining your energy levels during the day. A few simple changes in your diet may be all you need to get back to your brighter self. Give yourself an energy overhaul with the following tips.
Eat every three hours
Eat breakfast, lunch and dinner, plus a healthy snack mid-morning and mid-afternoon, with no longer than three hours between. This will stop those cravings for sweet foods. Keeping snacks such as vegetable sticks and hummus or peanut butter and oatcakes to hand will help you to resist sugary hits and keep your energy stable.
Drink up
It is important to regularly top up your liquid levels, to help you to feel more alert and focused, and to get rid of any brain fog. Our bodies are mostly made up of water, so replenishing during the day helps to keep us feeling our best. Aim to drink two litres of water throughout the day.
Power up with protein
Instead of carbohydrate-loaded cereals, switch to a lean protein source for breakfast. Protein takes longer to digest, so it will keep you fuller for longer, and also helps to maintain healthy blood sugar levels. Try eggs, salmon and avocado to start the day. A protein-focused lunch will also help to curb the notorious afternoon dip, and a protein shake will keep your energy steady.
Be clever with sugar
If you are craving sweets all the time, swap to something with less sugar. Try eating dark chocolate, which you might be less prone to eating too much of. That’s because milk chocolate is mostly sugar and milk solids, but dark chocolate is richer in cocoa and satisfying after a square or two. Berries are also a good choice as they have sugar, but the fibre will help “buffer” the sugar high to prevent energy levels from rising and falling.
Choose wholegrain
Start buying wholegrain alternatives for your bread, pasta and rice. Whole grains release energy slowly as their carbohydrates break down slowly over several hours so that they do not suddenly flood the bloodstream with sugar. Also, this gradual release helps you feel fuller for a longer time, suppresses your appetite and stops you craving sweet foods.
Aim for more vitamins
Eating a wide variety of fruits and vegetables will help you add important nutrients and good bacteria to your digestive tract. It is important to eat such foods as broccoli and cauliflower as they are full of micronutrients, antioxidants and fibre. If you find that your eyelids are hanging in the middle of the morning, choose fruit as a snack. Peeling and eating the fruit with its invigorating aroma will give you a pickup.
Many patients who suffer from knee, back or shoulder pain for example can attribute these issues to a pelvic dysfunction. While pelvic dysfunction is not life threatening it can be life limiting so find out how you can make small changes that may make a large difference. If you’re suffering from regular pain and think you might have a misaligned pelvis, it’s important for patients to visit a chiropractor.
Pelvic dysfunction often happen as a result of everyday awkward movements over time such as lifting heavy loads without care and sitting at a desk with bad posture as well as during pregnancy and childbirth or from injury.
The pelvis acts as a transmitter of forces between the legs and the spine. Many important muscle groups attach to the pelvis, the thigh muscles from below and the muscles of the trunk from above. If the pelvic joints (sacroiliac joints and pubic symphysis) are not moving correctly this can cause an imbalance resulting in pain in many different places. It could be looked at as a core stabilizer, supporting the spine, legs and wide range of muscles, so when the pelvis is not working properly (hip is tilted out of position) it can cause pain, weakness and tightness that can travel through the hip and pelvis up into the shoulders and neck, it also commonly can cause referred pain down into the legs.
There are three distinct areas that may be affected as a result of Pelvic Dysfunction these include the hips, which can become achy, painful and inflamed, the lower back which due to impairment of stability and function of (hyperextension) of the muscles in the abdomen and lower back which can cause spinal joint (facet joint) injuries and finally, the knee and ankle which can be put under a lot of strain if weight is shifted to one side to compensate for the pelvic dysfunction.
You can do a simple test at home to help you look for obvious signs of pelvic dysfunction: stand barefoot in front of a mirror with your back straight but relaxed. Imagine a vertical line going straight down the middle of your body and a second line near your shoulders that is perfectly perpendicular to the first line. If your hips are out of alignment, your pelvis will appear diagonal rather than parallel to the second line meaning you have a lateral pelvic tilt. This could be a sign of pelvic dysfunction.
Due to the advice of the government and the British Chiropractic Association we have had to close the clinic as of Monday 23 March 2020. This is for the protection of our patients, our team and to assist in the reduction and spread of this virus.
It has not been an easy decision to make as we realise that many of you are dependant on our care. As soon as we are up and running again we will notify you so please keep a look out. For over the phone advice please access the helpline by selecting no. 2 on our answerphone system or email alex@beestonchiropractic.co.uk
Approximately 8 out of 10 women are wearing the wrong size bra, and their back and posture might be suffering from it. Bras acts like suspension bridges, as they lift, support and shape the breast, as well as influencing overall posture. With 70% of UK women suffering from back pain and 47% blaming the pain and poor posture on their breast size, it is crucial to purchase a bra that is correct in size and shape. Bras that don’t fit will affects the shoulders and chest and may cause back pain as ageing occurs. Getting a fitting every 6-months and during/after pregnancy, menopause or weight fluctuations will ensure the breast is supported at all times and reduce the possibility of back pain.
Back pain and poor posture are just two of many other negative effects of wearing the wrong size bra. Here are some health consequences of wearing the wrong size bra and some tips on how to check for the right fit.
Neck, Back and Shoulder Pain
Larger breast sizes frequently correlate to higher risk of back pain. Larger cup sized bras are usually designed with thicker straps, to disperse the weight across the shoulders and prevent chafing. If the cup, band or straps size is incorrect, it can cause strain on the shoulders and hunching of the back, which can result in severe pain.
Tip: When shopping for bras, make sure that the band sits parallel to the floor without it riding up and that only two fingers of room are left at the back. The straps should be snug but not digging into or falling off the shoulders. The breast should be comfortably sitting and filling the cups without spilling over or the fabric creasing.
Bad Posture
The negative effect on posture comes as a result of the shoulders and neck position used to alleviate the pain caused by a non-supportive bra. A non-supportive bra can cause pain and a result hunching of the shoulders and upper back to help alleviate that pain. While hunching of the shoulders will soothe the pain, prolonged hunching will ruin the natural posture and cause more issues later on.
Skin Abrasions
The rubbing of too small or too tight bras on shoulders and under the breast can cause blisters and calluses to form. Small bras can also cause breast pain and the blockage of lymph nodes. Lymphatic vessels are very thin and sensible to pressure and compression. Excessive and sustained pressure on the breast can cause the failure of the lymph nodes.
Tip: Test the bra fit and tightness by looking at the movement of the band. Raise the hands above the head, if the band rises the bra is too big; while if it feels uncomfortably tight it might be too small.
Sagging of Breasts
Loose-fitting bras fail to lift and support the breast, causing premature stretching and sagging of the breast tissue. These further aggravates hunching and ultimately the posture.
Finding the right bra can be a difficult mission. When choosing between different styles, shapes and brands, it’s hard to come up with one perfect size. The solution is to be open to trying different sizes, styles and brands, and get fitted every six months until the perfect fit is found.
The nights are still long, temperatures have plummeted and flu season is very much upon us. From shorter days with less sunlight, changes in hormones and potential nutritional deficiencies, there are so many factors that can contribute to feeling of exhaustion at this time of the year. But here are a few simple ways to put the spring back into your step!
Move more, yawn less
Regular low-intensity workouts help boost energy levels in people suffering from fatigue. In a study, subjects trying low-intensity exercise, like leisurely walking or bike riding, reported the biggest drop in feelings of fatigue compared to the group doing more intense exercise. You should keep moving and ensure you continue exercising regularly, as the endorphins released during activity will help give you a much-needed lift. Regular exercising should also help you achieve a better night’s sleep so you feel more energised in the morning.
Multiple studies have shown that regular exercise strengthens your immune system, so it can fight off bacterial and viral infections. When you exercise and get your blood pumping, immune cells circulate through your body more quickly, helping them to seek and destroy infections. This boost only lasts for a few hours, which is why it’s good to exercise consistently.
Let the light in
February is the worst month for sleep. Research found that it takes longer to nod off in February than any other month. This can certainly be a contributing factor towards people reporting lower energy levels in February than any other month of the year. Aim to go to sleep and wake up at the same hour every day, so you get a good length of rest. Avoid sleeping too much at the weekends, because it might result in you actually feeling even more tired and sluggish.
Check your room temperature, too. If it is too high, it can make you feel like you didn’t get enough sleep, even when you have slept a proper amount of hours. And if it’s too cold you might wake up several times during the night. Sleep experts recommend bedroom temperatures to be between 20-22C degrees. Even if you are sleeping well, you may experience fatigue as a result of increased levels of melatonin, because of lack of exposure to sunlight. To help regulate your melatonin levels, spend as much time outdoors in daylight as you can – take a walk at lunchtime, or make sure the blinds are open if you sit near a window at work.
Boost from within
For most of us, the colder it gets, the more we crave carbs. It’s true that if we’re shivering, we burn more energy to keep warm, but as we spend most of our time in heated environments, most of us don’t need the extra calories. Comforting drinks and foods are often higher in fat, carbohydrates, and added sugars, and they can have a detrimental impact on energy levels, which can end up making you feel worse. Swap in healthier alternatives, like sweet potato, lentils, veggie soups and porridge. It’s also important to include a vitamin D supplement in your diet as our bodies are unable to create enough at this time of year. Food sources such as eggs, oily fish, spreads and fortified cereals are helpful to include in your diet, but a good quality vitamin D3 supplement is more effective. Nutritional deficiencies can cause low energy levels and exhaustion.
The way you sleep could be causing you unnecessary aches and pains. We are told time after time that we should be sleeping flat on our backs, but many of us have already developed habitual sleeping patterns, which are hard to get out of. However, if you suffer from neck or shoulder stiffness, muscle tension or more commonly back pain, you might want to think twice about curling up into a ball next time you reach for the sheets.
Why do I wake up in pain?
Incorrect alignment and poor support of your spine and limbs will put pressure on different areas of the body, which is why you may sometimes wake up with pain or discomfort.
Why is it so important to look after my spine?
Your spine also plays a huge role in sending nerve signals around the body; delicate nerve tissues help control your critical organs, so any damage to these tissues can lead to problems affecting impairment in balance, vision, temperature regulation, digestion and hormonal regulation problems.
Sleeping tips:
Refrain from sleeping on your stomach as this causes your spine to arch unnaturally and usually results in both back and neck stiffness
Laying on your back or side is the ideal position, however to perfect your alignment try to use an orthopaedic pillow to give your neck adequate support
If you sleep on your side, consider placing a pillow in-between your knees for support to prevent your back and pelvis from twisting
If you sleep on your back, consider placing a pillow under your knees to take the tension off your lower back
Acknowledging and correcting your posture throughout the day will help you find ease when it comes to sleep
What if the pain persists?
Importantly, remember that poor quality sleep can be caused by an underlying neck or back problem causing increased muscle tension. So if you are experiencing poor sleep, see a chiropractor to have your neck and back checked.
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.
Chronic back pain has been called a modern epidemic- so how do we help prevent and manage it?
Back pain is the second most common reason to visit the GP, after skin conditions, and almost eight out of 10 of us will suffer from it at least once in our lives. It’s also the number one cause of sick leave – and sufferers are getting younger. It rarely has a serious cause, usually being brought on by bad posture, awkward sleeping positions and other lifestyle habits.
Exercise is one of the best ways to help reduce back pain and keep it from returning. Most minor cases of back pain can be reduced with regular exercise and tailored workouts. Stretching, strengthening, and conditioning exercises can result in stronger muscles that support the spine and your body’s weight. When your body’s skeleton is supported, you are less likely to suffer injury and back pain. 5 great exercises to beat back pain:
Pelvic Tilt
You need to take care of the core muscles that support your spine. There are many workouts for back pain that do this, and your doctor or therapist should be able to give you specific advice and training for your unique back pain condition.
A good example of a safe strengthening exercise is the pelvic tilt. To do this exercise, lie on your back with your knees bent. Tighten your stomach muscles until you can press the small of your back flat against the floor. Hold the press for about five seconds and repeat up to 10 times.
Stretches
Keeping your core muscles limber is as important as keeping them strong. Two good stretching exercises are the knee-to-chest and the hamstring stretch.
To do the knee-to-chest, lie on your back with knees bent and feet flat on the floor. Bring one knee up to your chest and use your hands to pull the knee close while flattening out your back; then repeat with the other knee. The hamstring stretch is done from the same starting position. Pick up one leg with both hands placed behind your knee and then straighten your lower leg. These stretches should be held for about 20 seconds and repeated five times. Be sure to warm up before you stretch.
Stretches to avoid: One of the worst stretches for a person with back pain is bending over to touch your toes while keeping your legs straight. Even worse is bouncing while trying to touch your toes. Other bad workouts for back pain are ones that require you to bend or twist with any type of weight in your hand.
Water Workout
An aerobic exercise is any exercise that uses the big muscles of your body in a rhythmic and repetitive way. Aerobic exercise can get blood flowing to your back muscles, which can really help them recover from injury and increase their strength. Walking is a good low-impact aerobics choice for your back, but swimming may be an even better workout for back pain if you get backaches.
In general, swimming is an excellent form of low-impact aerobic conditioning that is easy on the back and spine, with swimming there is practically no impact on the spinal structures. The water supports the body, relieving stress on all joints in the body.
Yoga and Pilates
Three all-around good workouts for back pain are Yoga, Pilates and working with an exercise ball. Yoga and Pilates are great because, as long as your teacher knows your limitations, they can be adapted safely for most people with back pain.
Yoga and Pilates are both fantastic mind-body workouts that can dramatically improve your overall fitness and wellbeing if a regular practice is put into place. In terms of flexibility, both workouts can improve overall flexibility as well as increasing spinal flexibility. Increasing spinal flexibility will really help to improve your fitness performance, in addition to helping prevent injuries.
Pilates focuses on spinal flexibility through articulation of the spine. It is excellent as a strengthening exercise and supporting your back. Pilates and Yoga stretches benefits include improving your posture, helping support the spinal column and alleviating back pain. However certain postures such as deep back bends and cobras can be a bit risky, especially if you suffer from any back pain.
The 21st century has brought us amazing technological advances and trends that have taken over (pretty much) everyone’s lives. Alongside from the many obvious benefits from these advances, there inevitably comes new struggles. Modern day aches and pains are becoming more and more common with causes varying from mobile phone use, gaming and over-working. Keep reading for tips on how to keep your 21st century self ache and pain free!
Smartphones:
You can’t live with them, you can’t live without them. Smartphones have become a necessity for the majority of the population, with an estimated 94% of adults in the UK owning a smartphone.[1] ‘Text Neck’ occurs as a result of smartphone users tilting their heads downwards, which considerably increases the loading on your neck, to look at their phones. This can lead to inflammation of the neck muscles and could lead to more long-term problems. Try as best as possible to hold your phone level with your eyes, this will reduce the amount you need to tilt your head down, and in turn, reduce the weight on your neck and upper back. If you do think that you suffer from ‘Text Neck’ try this simple exercise : the ‘exaggerated nod’; simply look up to the ceiling, let your jaw relax and open your mouth, keep your head here and bring your lower jaw to your upper jaw.
Gaming:
Gaming has sky rocketed in the 21st century, with some gamers even earning millions by entering into various competitions. Some of the top pro gamers even admit to training for up to 15 hours a day![2] Needless to say that our bodies do not favour this amount of time spent sitting down. If you think you fall into the category of a ‘gamer’ it is recommended that you stand up and stretch your legs for 10 minutes every two hours or so. This will reduce the risk of our muscles seizing up and potentially leading to more serious injuries.
Burnout
Burnout is now officially recognised as a real health condition by the World Health Organisation.[3] Millions of people are now working longer hours; not only does this lead to burn out, it can also bring with it a lot of aches and pains. Much like gamers, people working overtime are also spending too much time sitting down and constantly looking at a computer screen. Try to keep the top of the computer level with the top of your head, this will place your eyes in the right place to look at the screen and should reduce the strain on our neck.
