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Prevent back pain through a well-fitted bra…

Did you know that wearing an ill-fitting bra could lead to real back pain? Around half of women have said they’ve suffered from back pain at some point in their life and have claimed that their breast size was a contributing factor.

Making sure you wear a properly fitting bra could eliminate much of the pain. Remembering these key points next time you’re purchasing a bra might come in handy:

• You need a well-engineered bra so your shoulders don’t take all of the strain and end up doing all of the work; spreading the weight bearing is important.
• Bras that don’t fit will affect the shoulders and chest and may cause back pain as you get older; it is important to make sure a bra gives you as much support as possible.
• The key things to remember are: make sure you get properly fitted bra and replace old ones once they start to lose their supportive properties!

This month we are going to test those lightening reaction skills! The faster you react to your environment, the less chance you have of injuring yourself. And it’s a nice fun one to check with the family! So to find out who’s the fastest…

What you need: Yourself, a partner, some space, and a 30cm ruler

Instructions:

1. Your partner holds the ruler in the air and you have your fingers in the ‘ready to grip’ position however fingers and thumb must be open (approx. 5cm is suggested). The fingers are placed at the lowest part of the ruler (at 0cm).
2. Once set up, within the next 5-10 seconds the partner will drop the ruler.
3. Catch the ruler as quickly as you can!
4. The lower down the ruler you catch (use the thumb pad to measure) the faster your reaction speed!

Too much of anything is a bad thing and sitting is no exception. Sitting down may often feel more comfortable than standing but it actually puts at least twice as much pressure on your low back compared to standing and eight times more pressure than lying down.

Sitting in office chairs for prolonged periods can be a major cause of back pain. Sitting is a static posture that can cause increased stress in the back, neck, arms and legs, and can add a tremendous amount of pressure to the back muscles and spinal discs.

Sitting badly often affects your body’s ability to deal with stress. Good posture means your bones are properly aligned and your muscles, joints and ligaments can work as nature intended. It means your vital organs are in the right position and can function at peak efficiency.

Good posture helps contribute to the normal functioning of the nervous system. And it is your nervous system that controls the output of adrenaline that is released in stressful situations.

Here are some important guidelines to help make sure that your office chair and work area is as comfortable as possible and causes the least amount of stress to your spine:

1. Elbow measure

Begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at 90-degrees, move your chair either up or down.

2. Thigh measure

Check that you can easily slide your fingers under your thigh at the leading edge of the chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If there is more than a finger width between your thigh and the chair, you need to raise the desk/work surface so that you can raise your chair.

3. Lower-back support

Your bottom should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don’t slump forward as you tire. This support is essential to minimise the strain on your back. Never slump or slouch in your chair, as that places extra stress on your spine and lumbar discs.

4. Eye level

Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the centre of your computer screen. If your computer screen is higher or lower than your gaze, you need to either raise or lower it.

5. Armrest

Adjust the armrest of your chair so that it just slightly lifts your arms at the shoulders. Use of an armrest on your office chair allows you to take some of the strain off your neck and shoulders, and it should make you less likely to slouch forward in your chair.

Whichever chair you sit on, try to avoid static posture while sitting in office chairs. No matter how comfortable you are in your office chair, prolonged, static posture is not good for your back.

Without good posture, your overall health and total efficiency may be compromised. Because the long-term effects of poor posture can affect bodily systems (such as digestion, elimination, breathing, muscles, joints and ligaments), a person who has poor posture may often be tired or unable to work efficiently or move properly.

Try to remember to stand, stretch and walk for at least a minute or two every half hour. Moving about and stretching on a regular basis throughout the day will help keep your joints, ligaments, muscles and tendons loose, which in turn will help you feel more comfortable, more relaxed and more productive.

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.