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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.

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.

As the sun graces us with its radiant presence, it’s the perfect time to prioritise your well-being and make the most of this delightful season. To help you enjoy the sunshine while taking good care of your body and mind, we’ll go over some tips for summer health in this blog post.

Get Active

Get at least 150 minutes of aerobic physical activity every week. The sunny days and pleasant temperatures beckon us to step outside and get moving. Whether it’s swimming, cycling, hiking, or simply taking leisurely walks in the park, find activities that bring you joy and make you feel alive. Don’t forget to protect your skin from the sun’s rays with good-quality sunscreen and stay hydrated during your adventures.

Embrace Vitamin D

As the sun graces us with its warmth, it also provides us with a crucial nutrient—Vitamin D. Soak up those sun rays (safely, of course) and allow your body to naturally synthesise this essential vitamin. Spend time outdoors, bask in the sunlight, and let your skin absorb the goodness of Vitamin D. Just remember to be mindful of sun exposure and protect your skin when necessary. You can sit in the shade, wear wide-brimmed hats or clothing that covers your skin, and use a broad-spectrum sunscreen with at least SPF 15 for sun protection.

Prioritise Self-Care

Summer is a fantastic time to prioritise self-care and cultivate a sense of balance and well-being. Take moments to unwind, relax, and indulge in activities that bring you joy. Whether it’s lounging in a hammock with a captivating book, practising yoga in the park, or meditating by the beach, make sure that you have moments of tranquillity and rejuvenation. Nurture your mental health, nourish your soul, and let the summer vibes ignite your inner glow.

Stay Cool and Hydrated

As temperatures rise, it’s vital to stay cool and hydrated to avoid heat-related illnesses. Hydrate your body with plenty of water, Add slices of fruit to water for a refreshing, low-calorie drink. Opt for light, hydrating foods such as juicy watermelon, crisp salads and hydrating vegetables like cucumber and celery. Seek shade, wear lightweight and breathable clothing, and use fans or air conditioning units to keep cool during hot days, but don’t sit directly in their breeze as it cools your skin and can lead to chills. Remember, staying cool and hydrated is key to enjoying a fun and healthy summer.

Connect with Nature

Summer is the perfect time to connect with the natural world around us. Take moments to appreciate the beauty of blooming flowers, the mesmerising sound of waves crashing on the shore, and the vibrant colours of a sunset painting the sky. Immerse yourself in nature’s embrace, whether it’s through picnics in the park, hiking in scenic trails or simply sitting in your garden and observing the wonders of the natural world. Connecting with nature nourishes our souls, reduces stress and reminds us of the incredible beauty that surrounds us.

As you embark on this summer adventure, remember that your health and well-being are a priority. Listen to your body, honour its needs, and make choices that align with your values. Embrace the sunshine, indulge in nutritious and refreshing foods, stay active, protect your skin, and take moments for self-care and relaxation. Let this summer be a time of growth, joy, and vibrant health.

The gut, often referred to as our “second brain,” plays a vital role in our overall health, from digestion to immune function and even mental well-being. Let’s unpack how you can nurture your inner ecosystem for optimal gut health.

Understanding the Gut-Health Connection

The intricate ecosystem within our digestive system, comprising of trillions of microbes, influences our health in numerous ways. Poor gut health has been linked to digestive disorders, inflammation, weakened immunity, and even mental health issues. Fortunately, with a few dietary and lifestyle tweaks, you can cultivate a thriving gut environment and enjoy the benefits of a healthier, happier you.

Embrace a Plant-Centric Diet

Plant-based foods are the heroes of gut health. Fill your plate with a rainbow of fruits, vegetables, whole grains, legumes and nuts. These fibre-rich foods nourish beneficial gut bacteria, promote regular bowel movements and provide essential vitamins and minerals for optimal digestive function.

Include Fermented Foods

Fermented foods are gut health superstars. It is well worth Incorporating foods like yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. These probiotic-rich delicacies introduce beneficial bacteria to your gut, fostering a diverse microbiome and enhancing digestion and nutrient absorption.

Reduce Processed Foods and Added Sugars

Bid farewell to heavily processed foods and excessive added sugars. These culprits can disrupt the balance of gut bacteria, contribute to inflammation, and compromise digestive health. Opt for whole, unprocessed foods and natural sweeteners like honey or maple syrup in moderation.

Stay Hydrated

Proper hydration is key to a healthy gut. Water aids digestion, promotes regular bowel movements, and helps maintain the optimal balance of digestive juices. Aim to drink at least 8 glasses of water a day, and consider herbal teas or infused water for added flavor and benefits.

Manage Stress

Believe it or not, stress can wreak havoc on your gut health. Chronic stress disrupts the delicate balance of gut bacteria and impairs digestive function. Incorporate stress management techniques such as meditation, deep breathing exercises, regular exercise, or engaging in hobbies that bring you joy.

Prioritise Sleep

Quality sleep is a vital component of gut health. Aim for 7-8 hours of uninterrupted sleep each night. Poor sleep has been linked to imbalances in gut bacteria and increased susceptibility to digestive issues. Create a relaxing bedtime routine and optimise your sleep environment for a restful night’s sleep.

Move Your Body

Regular physical activity is not only beneficial for your overall health but also supports gut health. Exercise helps stimulate digestion, improve bowel regularity and reduce inflammation. Find activities you enjoy, such as walking, yoga, dancing, or cycling, and aim for at least 30 minutes of moderate exercise most days of the week.

Mindful Eating

Slow down and savour your meals. Engage your senses, chew your food thoroughly, and be mindful of your hunger and fullness cues. Mindful eating promotes better digestion, aids nutrient absorption, and allows you to fully enjoy and appreciate your food.

Experiment with Gut-Friendly Foods

Certain foods can be particularly beneficial for gut health. Consider incorporating ingredients like ginger, turmeric, garlic, onions and olive oil into your meals. These ingredients possess anti-inflammatory and antimicrobial properties that support a healthy gut ecosystem.

Seek Professional Guidance

If you’re experiencing persistent gut health issues, please seek a healthcare professional for how to move forward

Summertime is here and with it, for many, comes the desire to don a pair of trainers and hit the road for a run. Here’s how not to make it a troublesome one for your joints and muscles…

The finer weather might be incentive to keep on running longer than usual and push your body that little bit more. While good for reaching your ultimate running goal, pushing your body too hard might result in unwanted injuries.

Listen to your body’s natural resistance and follow these tips for a safe and effective wind down after your run:

Don’t Stop Moving

Keep gently mobile right after your run. Try regular walking for 5-10 minutes; it might be the last thing you feel like after running a few miles but remaining static should be avoided at all costs to avoid injuries.

Ice

Applying ice to specific injuries such as problems with joints is highly recommended. This is most effective when the ice is applied immediately after a run but still works when applied a few days following.

Heat

Taking a hot bath after a long run is ideal for strained muscles. It also helps with overall rejuvenation and relaxation which is often needed after a strenuous or draining stretch.

Food For Thought

What we put in our bodies pre and post run is particularly important. Snack regularly, ideally on something that is high in carbohydrates, low in fat, which contains some protein. A tuna sandwich is ideal. Ensuring you drink lots of fluids is also another very important factor for runners to remember. Water is of course an excellent choice when it comes to keeping well hydrated but there are plenty of other options out there, too, such as sports drinks and gels. Remember: after finishing your run, always refrain from drinking alcohol until fully rehydrated.

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

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

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

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

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

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

3          Kneel on one leg rather than bending your back repeatedly

4          Use long handled tools to prune tall plants

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

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

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

8          Keep your back straight when carrying

9          When finished have a warm bath or shower

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

Adjusting to this new hybrid lifestyle hasn’t been easy. Often our new routines not only include excessive hours at the computer without interruptions but access to a lot of delicious food, horizontal bingeing, and restricted physical activity, which can quickly negatively affect our bodies. 

LOWER BACK AND HIPS PAIN

Complaints of lower back pain and hip tightness are on the rise, due to our less-than-active lives. The lower back is naturally curved inward; when it takes on an unnatural position for an extended amount of time, it can cause fatigue of the muscular tissues, leading to lower back pain. Sitting on a couch or bed working all day or just watching TV for weeks or months will eventually overload the hips, causing them to become tighter and less mobile.

The best ways to release tension and relax those muscles is to move often and take make sure you have a daily walk to stretch and release muscle tightness. Yoga is also a great way to remove lower back tension; the upward dog pose is perfect in releasing the hips of our weight and giving the lower and upper back a deep stretch.

TECH PAINS

The idea of working from home seems like a great change for our health and wellbeing, especially for those working in crowded offices. Unfortunately, the reality of working from home can be more challenging than expected.  From sharing small apartments to hectic home-schooling days, finding a quiet room equipped to work can be difficult.

Many have been using their couches or chairs as desks, hunching over their computers and neglecting their spinal health. If a desk at a proper height is not available, or a chair with good back support is missing from the house, practise some hip-flexor stretches. Hip-flexor stretches release lower back tension, while regular standing breaks improve overall circulation.

HEADACHES

We look at our phones and technology every day. Every year, the average screen time has increased for most people. The combination of collective stress and anxiety, with increased screen time and a lack of movement has caused many to experience headaches and neck/shoulder tightness. The more our heads strain down to read from a phone or computer screen, the more weight our necks need to support. This can cause tension-type headaches and neck pain.

To strengthen the neck muscles, stand with your back and head against a wall, tucking in the chin and gently pushing the head back, using the wall for resistance. Hold for three seconds, then release for three seconds, and repeat 10-15 times.

Try some easy at-home stretches and vary your posture and position every hour. Take advantage of daily walks to breathe in fresh oxygen and get your legs moving. Small but targeted changes to our daily routine can help us stay away from muscle pains.

Travelling to new places can be interesting and exciting. However, the excitement of holidays can be dulled by jet lag. If you’re travelling for business, overcoming jet lag can be even harder as you often need to arrive at your destination ready to work.

Your body’s 24 hour cycle, or circadian rhythm, relies on many external triggers. These triggers, called zeitgebers, include light, temperature, social interactions, exercise, eating and drinking. Many of these cues are disrupted when travelling to a different time zone. Jet lag occurs when your circadian rhythm is no longer in sync with your external environment.

Using knowledge of zeitgebers, you can use natural methods to support recovery from jet lag to help you enjoy your travels as much as possible.

1. Use light cues

If you arrive at your destination when it’s night time; while you are travelling, try to stay in the dark to induce a feeling of sleepiness and avoid the blue light from electronic devices. If you arrive in the morning, try to maximise your exposure to natural, bright light.

2. Get optimal amounts of sleep

Leading up to your travel date, ensure you get some good quality sleep. If you’re already exhausted when you travel, jet lag will be harder to deal with. If you feel like you need to sleep on a long haul flight, do so.

3. Take advantage of fans and air conditioning

Lower external temperatures lower your body’s core temperature, signalling that it’s time for sleep. So, if you arrive leading up to bedtime, set the temperature of your room to be a little cooler than normal to help you to drift off.

4. Get active & social

Social interaction stimulates wakefulness. So, if you arrive in the morning, why not get out and explore the locality! Exercising during the day will also help you to feel awake. If you’re on a busy business trip however, this may mean paying a quick trip to the hotel gym before your meetings.

5. Eat meals at local times

Enjoy the local cuisine, and enjoy it at the times that the locals do. Try altering your normal eating pattern up to three days before travelling to help your body acclimatise. Beware that aeroplane meals are often served at ‘home’ time and this can sabotage your efforts to reset your bodyclock. Focus on meals with protein to stay awake (a protein-based breakfast is great for your health anyway!) and choose meals with carbohydrates to help you fall asleep.

Camping is a great outdoor activity in the summer months. However, going camping for several days can increase back and neck pain due to the unusual living conditions. To ensure you can still enjoy the outdoors to its full capacity, here are a few tips on how to protect your back and neck whilst camping.

Before setting off, pack several small bags to spread the weight of the load. Make sure to take regular breaks when travelling to the site and stretch before pitching your tent, remember to take your time to avoid tension building up. Remember to always bend your knees and hips to provide extra support. When you arrive to the camping site, try to park your car as close as possible to avoid unnecessary carrying.

Plan your activities in advance and familiarise yourself with the camping site before packing as this will help avoid adding extra weight. Make sure you’ve got a good stable chair and that your table is normal height, as this will allow you to avoid slouching over your plate. Furthermore, try to ensure your stove is at a reasonable height.

To protect your back, ensure it is fully supported by sleeping on a quality approved camping mat or mattress. These can be tested out before purchasing, as many stores have samples available, its best to opt for a thick mattress to provide as much support as possible. Once your tent is set up, prepare your sleeping area by removing any stones and kernals which may dig into your spine.  Try to sleep on your back or side and remember to stay hydrated with plenty of water before going to bed. Additionally, pack a pillow that supports your neck to ensure you don’t wake up with any neck pain.

To learn more about factors affecting the health of you and your family, book an appointment to have a complete musculo-skeletal check before departing to ensure that you are pain-free and mobile for your holiday.

Most of us are aware of the importance of calcium for our health – especially for our bones. But magnesium is another vital mineral for our bones, as well as for our muscles and nerves; it can actually be more difficult to get enough of this mineral in our diet than to get enough calcium.

magnesium is needed for normal muscle and nerve function. Without magnesium, our muscle fibres wouldn’t be able to relax after they have contracted, and nerve impulses wouldn’t be able to travel around our body properly.”

Magnesium is vital for strong bones and teeth too. If you’re trying to improve or maintain your bone strength, it’s essential to include lots of magnesium-rich foods as well as calcium-rich foods. Magnesium is also necessary for our cells to convert the food we eat into usable energy, and also for healthy ‘psychological function’ including mood and how we deal with stress.

For these reasons, symptoms of not getting enough magnesium may include muscle cramping, tight or weak muscles, increased pain, and loss of bone strength, as well as lack of energy, low mood, greater susceptibility to stress, and even poor sleep or insomnia. The main sources of magnesium in our diet are plant foods, particularly green leafy vegetables such as kale, chard and spinach as well as seeds and nuts, particularly pumpkin seeds and hemp seeds.

The general adult recommended daily allowance for magnesium is 375mg. Like any nutrient, our requirements can vary and the amount of magnesium present in foods can also vary. But as a general rule, we need to eat four to five servings of one of these foods a day to get enough of this mineral. (One serving is about 80 grams or one handful green leafy veg, or two tablespoons of seeds, for example.)

Remember that drinking milk or eating cheese to get your calcium is not enough on its own to maintain strong bones – make sure you get plenty of those plant foods too! Also, don’t forget that weight-bearing exercise is one of the most important things to maintain bone strength.