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If you thought strength training was only for young people – or only for men – think again.

Strength training can have fantastic benefits for men and women of all ages, and is actually more important as we get older.

Strength training doesn’t necessary mean lifting huge weights or building big muscles. It can do, if that’s what you’re looking for. But it can also involve using lighter weights for a higher number of repetitions, using weights machines at the gym, going to a strength training exercise class, or just doing bodyweight exercises. This means there’s a type of strength training that can work for everyone. And all can be helpful!

Here are some of the specific benefits you can get from strength training.

1. Keeping your bones strong

We can naturally start to lose bone density from around age 35 onwards. So, as we get into our 50s and beyond, we have an ever-increasing risk of weak bones and osteoporosis – a condition that affects around three million people in the UK¹.

Women in particular can see a dramatic drop in bone density at menopause, because they lose the bone-protecting effects of oestrogen. But men are not exempt and can have osteoporosis too.

Weight-bearing exercise and especially strength training can help stop bone loss – and may even increase bone density, even after menopause in women². This is because the action of muscles pulling on bones stimulates our bones to become stronger.

2. Reducing risk of falls and injury / maintaining independence in old age

We naturally lose muscle mass and strength from our 30s onwards, too.

But why should this be a problem?

Well, we don’t only need good muscle strength to lift heavy things. We also need it to keep our body stable and to avoid falling over or getting injured. Falls can have especially serious consequences in older people, even causing permanent disability. And we need muscle strength to help us move as we want and go about all our daily tasks, whether it’s walking to the shops or getting up from a chair – in other words, being able to look after ourselves.

So, strength training and keeping our muscles strong can help us live long, healthy lives and stay independent into old age.

3. Improving body shape and preventing weight gain

Strength training helps to tone all our muscles and keep us looking fit and healthy. And by maintaining muscle strength, we’re also less likely to gain body fat.

4. Improving testosterone levels in men

Testosterone naturally starts to drop in men from around age 35 to 40, by around 1 to 3 per cent per year³. And by late 40s or early 50s, men can start to experience symptoms such as erectile dysfunction, low sex drive, weight gain (especially on the belly), fatigue, low mood or depression and poor sleep. This is sometimes known as the ‘male menopause’.

Exercise is a key way to help maintain testosterone levels as men get older. But not all exercise is equal! Strength training with heavy weights has been found to boost testosterone levels in men directly after exercise³. On the other hand, endurance-type exercise such as long-distance running or cycling may lower testosterone levels in the long run⁴.

5. Reducing risk of diabetes

Strength training seems has been found to reduce risk of type 2 diabetes, too⁵. This may be because muscle helps the body to take glucose (sugar) out of the blood and store it⁶. So, good muscle mass means better blood sugar control.

6. Supporting memory and cognition

Strength training and maintaining good muscle mass may help to keep our brain sharp as we get older and even help prevent Alzheimer’s disease^7,8.

One study on 37 elderly women found that 12 weeks of strength training three times a week improved their cognitive capacity (memory, reasoning, learning, etc.) by 19% compared to a control group that did not do the training.⁹

References

1. nhs.uk. Osteoporosis. [online] Available at: https://www.nhs.uk/conditions/osteoporosis/ [Accessed 5 Apr. 2018].
2. Zehnacker CH, Bemis-Dougherty A. Effect of weighted exercises on bone mineral density in post menopausal women. A systematic review. J Geriatr Phys Ther. 2007;30(2):79-88.
3. Vingren JL et al. Testosterone physiology in resistance exercise and training: the up-stream regulatory elements. Sports Med. 2010 Dec 1;40(12):1037-53.
4. Hackney AC. The male reproductive system and endurance exercise. Med Sci Sports Exerc. 1996 Feb;28(2):180-9.
5. Shiroma EJ et al. Strength Training and the Risk of Type 2 Diabetes and Cardiovascular Disease. Med Sci Sports Exerc. 2017 Jan;49(1):40-46.
6. Scott D et al. Sarcopenia: a potential cause and consequence of type 2 diabetes in Australia’s ageing population? Med J Aust. 2016 Oct 3;205(7):329-33.
7. Portugal EM et al. Aging process, cognitive decline and Alzheimer`s disease: can strength training modulate these responses? CNS Neurol Disord Drug Targets. 2015;14(9):1209-13.
8. Hurley BF, Hanson ED, Sheaff AK. Strength training as a countermeasure to aging muscle and chronic disease. Sports Med. 2011 Apr 1;41(4):289-306.
9. Smolarek Ade C et al. The effects of strength training on cognitive performance in elderly women. Clin Interv Aging. 2016 Jun 1;11:749-54.

Inflammation: it’s a natural process that happens in our body to help us heal from injury and help our immune system fight off invaders.

But too much inflammation – or inflammation that lasts longer than it should – can be a problem. Most importantly for chiropractors, inflammation is a factor in many types of pain, including joint and muscle pain, arthritis, back pain, and pain from injury that won’t go away.

Inflammation overload also plays a role in other problems such as skin conditions, and even – in an ‘invisible’ form – in serious health conditions such as heart disease, diabetes and Alzheimer’s disease.

While there are many things that can contribute to too much inflammation, one factor we can control is what we eat and drink.

So, here are five food-related tips to help you keep inflammation at bay.

1. Load up on colourful veg and fruit

Most vegetables and fruit have great anti-inflammatory properties, thanks to their unique ‘phytonutrients’ such as flavonoids and carotenoids. These compounds are often responsible for vivid colours of fruit and veg, so you’ll find tons of flavonoids in purples and reds (think red cabbage, berries and pomegranate) and lots of carotenoids in oranges, light reds, yellows and greens (e.g. carrots, squash, tomatoes, peppers, and dark green leafy veg such as kale and spinach). So, think about ‘eating a rainbow’ of veg and fruit: it’s not just a cliché, especially when it comes to beating inflammation.

Ideally, eat more vegetables than fruit, as the sugars in fruit can add up. And eat wholefruit rather than drinking it in juice form.

2. Eat lots of oily fish

Oily fish are anti-inflammatory superheroes thanks to the omega-3 fats they contain.

Oily fish include salmon, sardines, mackerel, anchovies, herring, trout and fresh (not tinned) tuna. Aim to eat three servings a week of one or more of these fish to build up your omega-3 stores.

Plant omega-3s such as those found in flaxseeds and chia seeds and their oils don’t have exactly the same benefits, as they provide a different type of omega-3. But they’re still healthy choices to include in our diet, and can be a substitute if you can’t eat fish.

3. Keep it ‘real’

Generally speaking, the less you rely on processed foods, and the more you eat ‘real’ foods, the better.

‘Processed’ foods tends to mean anything that’s been made in a factory instead of being brought to you fresh or simply packaged. As well as junk foods, think supermarket baked goods, processed cheeses, most breakfast cereals, packet soups and ready meals. Not only are they generally low in natural vitamins, minerals and anti-inflammatory nutrients, they often contain added sugar or salt, as well as chemical additives that may do us more harm than good.

‘Real foods’, on the other hand, include vegetables and fruit, whole grains such as brown rice, beans and lentils, unroasted nuts and seeds, and minimally processed animal foods such as eggs, fish, whole cuts of meat and pure cheese or milk.

4. Switch your vegetable cooking oils

It is best to switch all refined cooking oils such as sunflower oil and pretty much anything just labelled as ‘vegetable oil’ for more healthy options.

But how can they be bad for us, when they’ve long been touted as a healthy alternative?

Well, one problem is that polyunsaturated fats in their refined liquid form are quite fragile. When they’re heated to high temperatures during the refining process and cooking, they can easily become damaged. These damaged molecules may trigger more inflammation or ‘free radical’ damage in our own bodies when we consume too many of them.

The second problem is that vegetable oils tend to contain a very high proportion of omega-6 fatty acids. Now, while these are essential fats, when we get a lot of them in our diet they can have an overall pro-inflammatory effect (i.e. encouraging inflammation), especially when we’re getting a lot more omega-6 than omega-3 fatty acids.

So what can you use instead of vegetable oil? Well, a good choice for cooking is coconut oil. It contains primarily saturated fats, which – contrary to what you might think – are actually the safest and healthiest fats for high-temperature cooking such as roasting, frying or stir-frying, as they’re stable and have a high smoke point.

Olive oil is a great option for lower-temperature sautéing and for drizzling on salads or using in dressings. Olive oil is made up primarily of monounsaturated fats, which are more stable than polyunsaturated, and has been linked to numerous health benefits – for our heart in particular.

5. Spice it up

Many spices have natural anti-inflammatory activity, with winners including turmeric and ginger. Add them liberally to homemade curries and Asian dishes (use coconut oil rather than vegetable oils, of course!). Make them into hot drinks, such as homemade turmeric latte or fresh ginger tea; or find them in the form of herbal teas.

Tip: if you’re buying powdered spices, seek out organic rather than just settling for your average supermarket version for the greatest benefits. And note the colour of your turmeric: it should be an almost fluorescent orange-yellow colour if it’s a good-quality one.

25^th Celebrations THREE weeks left before our big day:

Saturday 28th April 2018– Have you got your tickets? Call reception now for entry and raffle tickets– Something for everyone- see website for more details. www.beestonchiropractic.co.uk.

To mark the occasion we will be purchasing a defibrillator to site on the outside of the clinic wall on Queens Road.

Also joining us on the day will be:

Nottingham Wildlife Trust, it is the county’s leading conservation charity run by local people for the benefit of local wildlife and will be joining us at the event. They will share with you and your children the joys of nature and the wonders of our local wildlife.

Acupuncturists: Anne Etherton and Sarah Gunn will also be joining us and ready to answer any questions you may have about the wonders of Chinese acupuncture.

We would like to give a warm welcome to Anne Etherton and Sarah Gunn Acupuncturists who will be moving their Wednesday and Thursday practices respectively to the clinic from 2^nd May 2018.

Both are trained in acupuncture but Anne also does Chinese herbal medicine.

Anne is at Beeston on Wednesday and Sarah on Thursday afternoon.

Anne says “Chinese medicine is a medicine in its own right so although we are only given credit for pain control we also can treat most other ailments.”

Acupuncture is effective in the treatment of a wide range of conditions due to the fact that it can stimulate the body’s own healing process.

It can be used as a preventative measure when you feel generally ‘run down’ and also when you ‘feel unwell’, but you do not necessarily present with any symptoms – you just know you don’t feel ‘right’.

The aim of the treatment is not just to relieve symptoms, but also to improve overall wellbeing.  Many patients notice not only changes to the condition they sought help with, but also improvements to their energy, confidence and quality of life.

For more information come and talk to them at our open morning on Saturday 28th April 2018 or visit their web site:

 http://www.acupunctureuk.co.uk/acupuncture.html

Midlanders advised to keep moving to halt rise in back pain

New research finds increasing numbers of people suffering from back and neck pain

New research released to mark Chiropractic Awareness Week (9 – 15 April), has found that two fifths (41%) of people in the Midlands are currently experiencing back or neck pain, a 12% increase on 2017.

The research, which was carried out by the British Chiropractic Association, found that for sufferers in the Midlands, the top triggers for this pain were;

• Lifting or carrying heavy objects (53%)
• Sitting for long periods of time (43%), and;
• Poor posture (35%)

Notably, incidences of neck and back pain among younger people are also on the rise, with 40% of people in the Midlands experiencing neck or back pain by age 20.

Alex Newton comments on these findings:

“The BCA’s research findings align with what we see in our clinic on a day to day basis, however it’s particularly interesting that lifting and carrying was the most cited trigger for neck and back pain. It really highlights the importance of maintaining a strong and active body that can move well and cope with the demands you are making of it.

“For those who are finding that sedentary lifestyles and sitting for long periods are causing them a problem, we would encourage they make a change. We are designed to move and if you hold your body in any position for an extended period of time, it is likely that you will feel pain.

“To help counteract the effects of a sedentary lifestyle, and help prevent back and neck pain occurring, there are a number of simple exercises and small changes you can incorporate into your daily routine. For example, shrugging and circling your shoulders whilst sitting and taking the stairs are easy ways to improve your back health – these may sound simple but I know from my patients that they really work!”

Alex’s top tips to help local residents to prevent and manage neck and back pain are:

• Take a break: When sitting for long periods of time, ensure you stand up and move around every 30 minutes. When at work, also make sure your desk is set up to support a comfortable position. This is different for everyone so if you don’t feel comfortable in your current set up, try altering the height of your chair or screen.

• Keep on moving: Physical activity can be beneficial for managing back pain, however it’s important that if this is of a moderate to high intensity that you warm up and down properly to get your body ready to move! If a previous injury is causing you pain, adapt your exercise or seek some advice. Activities such as swimming, walking or yoga can be less demanding on your body while keeping you mobile!

Other things which you can bear in mind are:

• Lifting and carrying: Remember to bend from the knees, not the waist when lifting heavy items. Face in the direction of movement, and take your time. Hold the object as close to your body as possible, and where you can avoid carrying objects which are too heavy to manage alone, ask for help or use the necessary equipment.

• Sleep comfortably: The Sleep Council recommends buying a new mattress at least every 7 years. Mattresses lose their support over time, so if you can feel the springs through your mattress, or the mattress is no longer level, your mattress is no longer providing the support you need. Everyone has different support requirements, so when purchasing your mattress ensure it is supportive for you. If you share a bed and require different mattress types, consider two single mattresses which are designed to be joined together, to ensure you both get the support you need.

• Straighten Up!: The BCA has created a programme of 3-minute exercises, Straighten Up UK, which can be slotted in to your daily schedule to help prevent back pain by promoting movement, balance, strength and flexibility in the spine

General Data Protection Regulations: As from 25th May 2018 we have to be accountable for the data that we hold about you.

What does this mean for you?

Firstly during your next visit we will ask you to check the personal data that we have about you on your file and ask you if we can use your data for a number of reasons in relation to your care at the clinic – these will include using your phone number to call you or your email address to contact you, sending you text reminders to remind you about your appointments, storing you address details and that of your next of kin for emergency use, contacting your GP to help with your care, sending you these lovely newsletters by email every month and sending you a mail drop if we think you might be interested in something we are promoting.

You will be able to opt out of some of the above uses without it affecting your care at the clinic.

Look out in next month’s newsletter for more information.

We are very excited to be able to offer patients access to the Hydrotherapy facilities at the new David Ross Sports Village at the University of Nottingham.

They are offering group sessions (£15 up to 6 people*)  or one-to-one sessions £40-£45.

Group sessions are currently Mon 10-11am, 7-8pm, Tues 7-8pm, Thurs 10-11am Fri 3-4pm.

* If you are interested in attending a group session arranged by us at Beeston Chiropractic Clinic at a different time to that shown above then please put your name on the list in reception.

Hydrotherapy is the use of exercise in a heated pool to treat a variety of conditions. At David Ross Sports Village the state-of-the-art Hydropool is heated to between 33 and 38˚C, allowing your body to relax, encouraging pain relief, better circulation, and improved flexibility.

Used by some of the top athletes in the country, hydrotherapy support the recovery process following training and competitive fixtures. The brand new facilities are ideal for athletes and performance sports teams to meet the demands of modern sport.

Aside from sports rehab and recovery, studies also show that hydrotherapy benefits patients rehabilitating from strokes, traumas, and other injuries as well as connective tissue diseases and asthma.

Talk to your chiropractor about the benefit for you.

We are inviting you to join us on

Saturday 28th April 2018

between 10am and 1pm

Something for everyone.

We are marking the occasion by raising money for a defibrillator for the outside of the building on Queens Road.

Tickets are on sale now £10 per adult under 16’s go free (maximum 2 children per paying adult) pop in to reception or call now (0115 9225085) to buy your tickets.
Payments can be made over the phone by debit or credit card too.
Choose a time slot that will be suit you 10am, 11am or 12 noon.
Spaces are limited so don’t miss out.

For the children we have a bouncy castle face painting and a skeleton game.

For the adults we have a quiz, challenges, a prize draw cake and bubbly.

Money raised will support the purchase of a Defibrillator for the outside of the clinic on Queens Road for community use.
Local businesses are kindly donating gifts for the prize draw.

See notice boards for a full list of business who have kindly offered donations

If you have a business that would like to donate please email: alex@beestonchiropractic.co.uk

Nottingham Wildlife Trust is the county’s leading conservation charity run by local people for the benefit of local wildlife and will be joining us at the event. They will share with you and your children the joys of nature and the wonders of our local wildlife.

Anne Etherton and Sarah Gunn will also be joining us and ready to answer any questions you may have about the wonders of Chinese acupuncture.

Please note the clinic carpark will be closed during the event! Please use public transport where you can or park on surrounding side roads. We have been offered a limited number of places at the Car Phone Warehouse . If we could ask that patients with mobility limitations only use these kindly offered spaces. Please park either side of the building with curtesy to other customers.
Thank you for your understanding.

Sacro-Occipital Technique (SOT) is a chiropractic technique first developed by Dr Bertrand DeJarnette (“the Major”) in the USA in 1925. Originally an engineer, DeJarnette suffered serious injuries after an explosion which eventually led him to spinal manipulative treatment, which he credited with subsequently saving his life. He was so impressed he went on to train as both an osteopath and a chiropractor in order to help others.
Once qualified as a chiropractor, DeJarnette felt that the classic chiropractic adjustment did not provide the full answer to better health. He then spent the next few decades performing clinical research to develop a unique approach to chiropractic treatment and health, based on normalising the relationship between the sacrum and the occiput. The technique includes detailed procedures for analysing and treating pelvic, spinal, cranial, visceral and extremity disorders using a specific indicator based protocol.

Alex has been practicing this technique since 1992 and only found time in these recent years to study for the examinations passing the Certified Examinations in September 2016 and the Advanced Certified examinations in September 2017. She is currently studying for her Craniopath Examinations.

She was awarded her certificates by the president of SOTO Europe Dr Ann McDonnell at the Gala Dinner in February. 

At this time of year we can all be guilty of comfort food binging but 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. So we need to start seriously starting to eliminate these from our diet. 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.

It is estimated that 1 in 5 of us in the UK are Vitamin D deficient. For most of us we just can’t get the required amount of sunlight exposure to produce enough Vitamin D and it is impossible to get enough from food sources so supplementation is key.

Adequate levels of Vitamin D are required for normal functioning of the immune system, bones and teeth mineralization, muscle function, cell division and to enable us to utilization of calcium and phosphorus.