Feel-Good at Every Age: The Benefits of Chiropractic Adjustments for All Generations

From tiny tots to grand old gems, everyone can benefit from a little chiropractic TLC! Ever wondered how a simple adjustment could bring a smile to your toddler or help grandpa move a little easier? Well, strap in as we dive into the world of chiropractic care and uncover its magical benefits for each age group—infants to seniors!

Giggles and Growth: Chiropractic for Infants

Believe it or not, even infants can benefit from chiropractic adjustments. After the whirlwind journey of birth, newborns might have some kinks that need smoothing out. Gentle adjustments can help alleviate birthing trauma, leading to better sleep, improved feeding behaviors, and a reduction in fussiness. So yes, a visit to the chiropractor might just make nap times a bit more peaceful!

Jump, Run, and Fun: Chiropractic for Children

As kids grow, they tumble and jump, and sometimes, their little spines bear the brunt of their adventures. Regular chiropractic care can not only speed up recovery from these minor scrapes and falls but also aid in the healthy development of the spine. It can enhance posture, reduce the risk of injury during sports, and even boost concentration by reducing nervous system interference. So, whether it’s acing that test or scoring that goal, chiropractic care has got your little one’s back!

Peak Performance: Chiropractic for Adults

Adulting is hard, especially with back pain. Chiropractic adjustments can be a game-changer for adults dealing with the daily grind. From desk jobs that cramp your style (and your posture) to weekend warrior escapades that leave you aching, chiropractic care may help to alleviate back and neck pain, reduces stress, and may even help with energy levels. It’s like hitting the refresh button on your body’s natural ability to heal—keeping you at your best to tackle that to-do list!

Golden Years, Golden Moves: Chiropractic for Seniors

For our splendid seniors, chiropractic care is about enhancing quality of life. Adjustments can help manage pain from chronic ailments like arthritis, improve balance and mobility, and reduce the risk of falls by stabilizing coordination. It’s about adding life to years, ensuring freedom in movement, and making every golden moment count.

Chiropractic Care: A Family Affair

The beauty of chiropractic care lies in its adaptability across ages. It offers a non-invasive, drug-free approach to health that complements the body’s natural healing processes. So whether you’re a week old or a century old, chiropractic care can tailor to your body’s needs, helping you feel your best at every stage of life.

Chiropractic care is not just about getting back on track; it’s about staying there, enjoying the ride, and having fun while you’re at it! Ready to feel good at any age? Your chiropractor is ready to help every step of the way.

"Unlocking Your Ultimate Vitality: Harnessing the Power of Essential Fatty Acids for Optimal Health and Wellness!"

Let's dive into the world of essential fatty acids (EFAs) and understand why they're so crucial for your health and wellness journey!

Imagine your body as a finely tuned machine. Just like any machine, it requires the right kind of fuel to function at its best. Essential fatty acids are like the premium fuel that your body needs to run smoothly. They are aptly named "essential" because your body cannot produce them on its own – you need to obtain them through your diet.

Here are some compelling reasons why paying attention to essential fatty acids can make a remarkable difference in your health and well-being:

1. **Cellular Health and Structure**: Essential fatty acids, such as omega-3 and omega-6, are key components of cell membranes. They help maintain the integrity and fluidity of cells, allowing them to function optimally. Healthy cell membranes mean better communication between cells and improved overall cell health.

2. **Heart Health**: Omega-3 fatty acids, found in fatty fish like salmon, flaxseeds, and walnuts, have been extensively studied for their heart-protective benefits. They can help lower triglycerides, reduce inflammation, and promote healthy blood pressure, all of which contribute to a healthier cardiovascular system.

3. **Brain and Cognitive Function**: Your brain is predominantly made up of fats, and omega-3s are essential for its proper development and function. These fatty acids play a crucial role in supporting cognitive function, improving memory, and even potentially reducing the risk of cognitive decline as you age.

4. **Inflammation and Immunity**: Balancing the ratio of omega-3 to omega-6 fatty acids in your diet can help regulate inflammation in your body. Chronic inflammation has been linked to various health issues, including autoimmune disorders and heart disease. A diet rich in omega-3s can help keep inflammation in check and support your immune system.

5. **Skin Health**: Essential fatty acids are integral to maintaining healthy, supple skin. They help maintain the skin's moisture barrier, which is essential for preventing dryness and promoting overall skin health. A diet lacking in these fatty acids can lead to dry, itchy skin and various skin conditions.

6. **Hormone Regulation**: Essential fatty acids play a role in hormone production and regulation. They are precursors to hormones that control many bodily functions, including those related to mood, stress, and reproductive health.

Now that you understand the importance of essential fatty acids, here are some actionable steps you can take towards better health and wellness:

1. **Incorporate Fatty Fish**: Include sources of omega-3 fatty acids like salmon, mackerel, and sardines in your diet regularly. Aim for at least two servings per week.

2. **Choose Healthy Fats**: Opt for sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats provide a balance of essential fatty acids and other beneficial nutrients.

3. **Snack on Nuts and Seeds**: Snack on a handful of nuts and seeds like walnuts, chia seeds, and flaxseeds. These are rich in omega-3s and fiber.

4. **Limit Processed Foods**: Reduce your intake of processed and fried foods, which often contain unhealthy trans fats that can negatively impact your health.

5. **Consult a Professional**: If you're considering supplementation, consult a healthcare professional before adding any supplements to your routine.

Remember, these small steps can lead to significant improvements in your overall health and wellness. By prioritizing essential fatty acids in your diet, you're giving your body the tools it needs to function at its best, supporting everything from your heart to your brain and beyond. Your health journey starts with these essential choices!

Rev Up Your Energy Naturally!

Feeling like your energy is running on empty? Fret not! We've got some fantastic natural tricks up our sleeve to give you a much-needed boost, and it's going to be a wild ride!

1. Fuel Up with Tasty Snacks: Say goodbye to those boring energy slumps and hello to a powerhouse of vitality! Munch on protein-packed goodies like hard-boiled eggs or tantalizing almonds to keep that energy tank topped up all day long.

2. Water, Water Everywhere: Hydration is the name of the game, and we've got the winning strategy! Sip on refreshing water to quench your thirst and help your spinal discs stay in top-notch shape. It's like a secret potion for your back!

3. Move It, Shake It, Feel It: Who said boosting energy couldn't be fun? Get your groove on with a little physical activity. Take a stroll or stretch those limbs, and you'll feel the energy surging through your veins, while your spine gets some love too!

4. Stand Tall, Feel Great: Good posture is more than just looking confident; it's the key to unlocking your boundless energy potential! Keep that spine aligned and ready to rock, and you'll be feeling like a true powerhouse in no time.

5. Flex and Breathe Easy: Get ready to unleash your inner Zen master! Regular stretching and exercise are the secret ingredients to a tension-free, posture-improved, and breath-enhanced you. Prepare to radiate positive vibes wherever you go!

6. Sweet Dreams for Supercharged Days: Ah, the magic of a good night's sleep! Never underestimate the power of restful slumber. When you tuck yourself in for some high-quality ZZZs, your body recharges like a superhero, and your energy levels soar through the roof! Make sure to create a cozy sleep sanctuary, free from distractions, to ensure you wake up ready to conquer the world.

And don't forget, our chiropractic geniuses are here to keep your spine in tip-top shape. Regular check-ups with us will ensure you're rocking with the best spinal health ever!

So, buckle up, folks! It's time to revitalize your energy levels the natural way, and this journey is going to be an absolute blast! Let's get energized! 💥🌟

With Spring Comes Allergies.

Spring brings with it pollen and dampness/warmth that is perfect for mold growth make sure to keep your windows dry to limit this as it can be detrimental to respiratory health, allergies and can create an inflammatory storm in your body. I came across some interesting stats on allergies. 

An allergy is when our body’s immune system reacts to normally harmless substances that it sees as harmful. The allergy-causing substances are called allergens.

How big is the Allergy problem?

• 1 in 5 (20%) Australians suffer from an allergic condition

• 18% of Australians suffer allergic rhinitis

• 80% of allergic asthmatics also suffer from allergic rhinitis

• 20-30% of patients with allergic rhinitis also have asthma

• Predicted that by 2050, allergic diseases in Australia will increase by 70% to over 7 million

There are ways to cope:

• Identify allergens

• remove allergen exposure

• Reduce Histamine load

• Low histamine diet

• Avoid Alcohol and caffeine

• Nasal irrigation with a saline wash

• Adequate rest and sleep

• Stress reduction

• Air purifier

• Avoid smoking

• Wash hair and clothes after exposure to environmental allergens

• Exercise

• Use Purebiotics Allergen Mist liberally on beds, air conditioning units, clothing.

Why Magnesium is Gold For Your Body

This month I wanted to focus on a mineral that is like gold to our bodies. Many people do not get enough of this super important nutrient. It is so important for us, it plays a role in over 300 reactions in the human body. A deficiency in magnesium has a huge impact on our bodies ability to function optimally. Magnesium is essential for: 

• Promoting sleep,  

• Thyroid function

• Energy production from the food we eat, 

• Healthy DNA, 

• Blood Sugar Balance, 

• Helps to promote a calm nervous system,

• Formation of healthy bones

• Blood pressure regulation

• It is an electrolyte along with potassium, sodium and calcium.

• And much much more

Magnesium deficiencies are very common in our modern times. Deficiencies occur due to chronic diseases, medication use, processed foods, excessive alcohol intake, stress and magnesium deficient soils and magnesium deficient water.  Symptoms of low Magnesium: 

• Loss of appetite

• Abnormal heart rhythms

• Numbness or tingling

• Fatigue

• Low mood

• Anxiety

• Eye tics

• Insomnia

• High blood pressure

• Muscle cramps 

• Inability to deal with stress

If you are showing any signs or symptoms of magnesium deficiency then a great idea would be to start prioritising magnesium rich foods into your day. Poor gut health can have a huge impact on your ability to use magnesium and therefore focusing on great  gut health is also vital to prevent magnesium and other nutrient deficiencies. Here are some great food sources of magnesium: 

• Green leafy vegetables (e.g spinach, kale, collard greens, turnip greens)

• Nuts and seeds (almonds, cashews, pumpkin seeds)

• Avocadoes

• Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussel sprouts)

• Seafood (salmon, mackerel, tuna)

• Dark Chocolate (due to the Cacao)

• Spirulina powder

It can be difficult to get enough magnesium in your diet alone and therefore supplementation might be a good idea especially if you are showing any symptoms of deficiency or are experiencing problems with your gut health. 

Aim to have two servings of vegetables at every meal. Reduce sugar, alcohol and processed foods as these along with stress deplete Magnesium levels in the body

Incorporating magnesium rich meals, such as this recipe is a great step towards getting enough of this gold mineral, as well as many other essential nutrients. 

Boosting Your Immune System For The Winter Months, By Renee Clayton

As winter arrives and with it the many winter bugs it’s important that your immune system is in tip top shape to fight off the viruses when they try to invade. The majority of your immune system starts in your gut and so looking after your gut health is vital. Food plays a huge role in how healthy your gut is and provides us with the nutrients required for immunity. Your food choices will have a huge effect on how well your body deals with the winter illnesses. I am sure that you have heard of the famous quote “let food be thy medicine and medicine be thy food”. 

Here are some of my top immune boosting tips that you can work on now to really boost your immunity:

1. Eat whole natural unprocessed foods. These foods are much more nutrient dense than processed foods and will therefore provide your body with the tools it needs to fight viruses and other nasties.

2. Drink Bone/fish or vegetable broth a couple of times a day. These drinks are a great natural way to boost vitamins and minerals in an easily absorbed immune boosting, gut soothing way. See below for a recipe to make your own or purchase in powder form and add hot water.

3. Add green vegetables, spirulina, garlic, onion and ginger into your daily meal plan.

4. Soups, stews and green smoothies can be a great way to boost nutrients in a person who is unwell and perhaps does not have much appetite or strength.

5. Include fermented food in your diet each day such as: Noni, Kombucha, Sauerkraut, Kefir drinks, apple cider vinegar, Kimchi, low-sugar pro-biotic yoghurt or take a pro-biotic supplement. Our guts naturally have good bacteria that aids in boosting our immune system. When these good bacteria are low ( illness, stress, antibiotic and medication use all reduce levels) our immune system does not work properly. By adding foods that contain these good bacteria we help improve our immune system.

6. Get some sunshine time between 10am-2pm. Vitamin D is mostly made from sunlight absorbed through the skin and is vital for a healthy immune system. If you are unable to get in some sun time then maybe consider supplementation

7. Prioritise good quality sleep this is a time of rest and repair for the body which helps boost immunity.

8. Exercise it’s a great immune system booster

Small changes to your diet and lifestyle can have a huge impact on your life. These changes will benefit you in so many ways from it immune boosting effects, clearer mind, more energy, reduced inflammation and more.  Check out these great recipes and give your body an immediate nutrient boost. 

Immune Boosting Green Drink

Ingredients

• 400 mls Water

• 1 Teaspoon Organic Spirulina Powder

• 1 tablespoon Apple Cider Vinegar or Juice of half a Lemon

• 1 teaspoon Glutamine Powder

• Stevia drops to sweeten to taste (or alternative such as Monkfruit, Erythritol, Allulose)

Mix all ingredients together in a large glass and enjoy.

Bone Broth

Ingredients

• 1 kg of bones from a healthy source

• 2 chicken feet for extra gelatin (optional)

• 2 carrots

• 2 stalks of celery

• 2 tablespoons Apple Cider Vinegar

• Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.

Note: You will also need a large pot to cook the broth in and a strainer to remove the pieces when it is done.

Instructions

1. If you are using raw bones, especially beef bones, it improves flavour by roasting them in the oven first. Place them in a roasting pan and roast for 30 minutes at 180 C.

2. Next, place the bones in a large stock pot. Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.

3. Roughly chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.

4. Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done (see cooking times below). At this point you could place it into a crock pot.

5. During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. Check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.

6. During the last 30 minutes, add the garlic and parsley, if using.

7. Remove from the heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a glass jar in the fridge for up to 5 days, or freeze for later use.

Cooking times (broth can also be made in a crock pot and will cook faster):

• Beef Broth: simmer for 24-48 hours

• Chicken/poultry Broth: Simmer 12 -24 hours

• Fish and Vegetable Broth: 8 hours

Nutrition & Health Consultations

Nutrition Consultations are available by appointment online and at our Warkworth Clinic.

Winter Warm up Exercise

It’s getting to that time of year where the days are getting colder and we’re having to start layering up to head outside. The colder weather makes it all the more important to warm up the body and get it ready for any exercise or activity your about to partake in.

Doing some warm up exercises is important as it essentially preparing the body for the activity that is about to take place by raising your cardiovascular output which then provides more blood flow to your muscles and joints.

So here are a few tips and principles to follow when getting stuck into a warm up.

·      Firstly you want to be warm. This means you want to be doing some form of activity that actually gets your heart rate up and your muscles working. Just standing there pulling your arm across your body doesn’t count. Exercises like this can include, walking, jogging, body weight squats.

·      Secondly you want the warm up to be functional to the exercise that you’re doing. This means targeting the key body parts and muscle groups you will be using. Using golf as an example you want to be working on your hip and spinal rotation at a minimum, for swimming it would focusing mainly on the shoulders.

·      Lastly once the body is warm and your muscle and joints are feeling good it’s always a good idea to ease into the exercise you’re doing before getting fully stuck in. So before you get onto the first tee, hit some balls, and when you’re out for your next run, start a bit slower for the first couple of minutes.

Have a go with following these steps and see how you feel. If you have any questions or would like some specific exercises then feel free to come into the clinic for a chat or send me an email at sam@thegolfphysio.co.nz.

Fasting... Is it right for you?

Fasting is an amazing health option for most people. It gives the body the opportunity to reset, divert energy and resources to the immune system and so many more benefits. The best thing about it is it’s FREE.

Before engaging in any health program it is highly recommended to check in with your health practitioner.

Where to start well get all the information first and get organised. Don’t do what I did and jump into without all the information. My experience… I did a 24 hours fast, I was doing well drinking water and keeping hydrated, but when it came time to eat I ate a big, heavy meal and suffered the keto flu, I had read about it but didn’t fully understand until I suffered through it, and I can tell you it was not very fun, and real phenomenon.

I have used several resources over the years, What the Fast? (authors Grant Schofield, Dr. Caryn Zinn, And Craig Rodgers) Is a great resource backed with plenty of research and explanations about why you are doing what you are doing..

What the Fast?

More recently I watched Jason Shon Bennett at a seminar and he inspired me to write this blog as he breathed new life into what was becoming a stagnant routine. I feel like you really need to switch things up often so your body, especially microbiome doesn’t become used to the routine. Keep it guessing and on their game. Diversity in food is also key this is why eating seasonally is so important.

I have all these books available in the lending library and so many other resources that can be used as you move into intermediate and expert phases.

Jason Shon Bennetts Books on Offer at the Clinic as a resource to borrow.

Most people can do some form of fasting whether intermittent fasting or weekly longer planned fasts. The biggest factors that you should consider is comorbidities to mention a few, if you are fighting cancer and losing weight to fast. People with very minimal body fat under 5% body fat. Diabetes there is benefits to fasting however it has to be done slowly with a health practitioner monitoring you. As said before even if you don’t have these things it is still highly advised to talk to a health care provider before embarking on a program. They can help establish a baseline for you and monitor progress with more objective points versus just weight.

Dr. Lindsay your local Warkworth Chiropractor is well versed in this program and has assessment tools to help establish a baseline for you and also to determine if it will be safe for you and your body type.

Helpful ways to manage stress and anxiety

Are you stressed? With everything going on in the world right now it wouldn’t be a surprise if you were. Below are some helpful ways you might be able to relieve stress in your day to day life.

• Breathing, meditation and mindfulness: Learning ways to bring yourself into the present moment to avert attention from negative thoughts and an overwhelming schedule can really help to de-stress. Focused deep breathing helps to activate our parasympathetic nervous system to combat the effects of being in a long-term ‘fight or flight’ state. It can help to reduce heart and breathing rates leaving you feeling much more relaxed. Mindfulness meditation is also an effective approach to calming the mind and battling life’s stresses and anxieties.

• Colouring in: Have you tried this one? This is awesome and we love it! Adult colouring books have boomed in the last few years, and we’re sure you will see why if you try one for yourself. There is evidence that mandala colouring books (books full of symmetrical shapes) can reduce stress and anxiety by helping calm the mind and instigate a meditative state... A great way to unwind, switch off and let your creative artistic side prevail. 

• Take a candle-lit bath: The perfect you-time. Once the kids (or your partner) are down for the night, run yourself a hot bath (bubbles are necessary) and get out the scented candles or burn some essential oils. If you’re looking for something soothing on the aromatherapy front, we suggest trying lavender, sandalwood or Ylang Ylang. You’ll be feeling calm and ready for a good night’s sleep in no time. 

• Write things down: Organisation is key when it comes to surviving a hectic life schedule. No need for expensive technology with this one. All that is required is a pen and paper. Daily to-do lists can keep you on track every step of the way. As an added extra, try writing a gratitude diary every morning when you wake up. These allow you to focus on the positive aspects of your life leaving no room for concentrating on negative thoughts or life stressors.

• Take time for yourself: OK so taking a candle-lit bath kind of fits into this category too, but if you’re not the bath-type we also recommend sitting in a quiet room with minimal distractions (i.e. no TV, or kids) and listen to music. Down-tempo instrumental, classical, or music that incorporates sounds of nature are particularly calming genres. Otherwise, you could pour yourself a glass of wine and read a book (remembering to drink alcohol in moderation, of course).

Want to smash your health goals this year?

It’s a new year which means new perspectives and time to set some new goals for the year ahead. It’s also a time to reflect on your 2020 goals, which goals did you reach, and which were you not able to fulfill? If you are unhappy with your progress in 2020 or just want to set great health goals for 2021, we will introduce a useful tool when it comes to setting your 2021 resolution. ‘SMART’ is a useful acronym for goal setting. It ensures your goals are:

 S- Specific

M- Measurable

A- Achievable

R- Realistic

T- Timely

When we apply this to health goals, we can easily make and ensure the goals are achievable whilst making a meaningful difference to your health and day-to-day life.

S - Set a goal that is specific. If you are wanting to address back pain, work out what it is that aggravates this pain, how this affects your daily activities and what areas you are most concerned about. This information will help your chiropractor tenfold. Some other questions to consider are: what level of improvement are you wanting, and what are you willing to do to make sure this happens? Likely the most important question of them all!

M - Set goals that can be measured. Chat with us about how to measure your treatment success. Some questions to consider in this stage are: what should positive steps in recovery look like and for how often will I need appointments in order to reach my specific goals?

A - Set goals that are achievable. For back pain, reducing or eliminating pain is a process that requires attention through sticking to a regular treatment and rehabilitation cycle. You may need to shift your priorities if you feel as though your busy lifestyle does not allow time to devote to your health. Make an agreement with yourself that you will devote X amount of time to rehabilitation each week. This can include time to see us for treatment and any extra activities recommended by us during your consultation. This may also include massage therapy and exercises for you to do at home. If your goals are not realistic or achievable, they will not be sustainable in the long run. Consistency is imperative in rehabilitation!

R - Create realistic goals and expectations for your recovery. Unfortunately, recovery is not often a process that can happen overnight. This can be frustrating and stressful as sometimes, as patients, we don’t consider longer recovery timelines. For example, you might be experiencing headaches, which you wish to go away by tomorrow; however, there may be underlying issues that need to be corrected for the headaches to reduce in severity and duration. This is when a medical professional comes in. Your GP or chiropractor will be able to help you work out what a realistic goal would be, depending on your individual case.

T - Create goals that are time-bound. Create a time schedule and stick to it. Having regular appointment times, for example, 2pm on Thursdays, may help you remember your appointments and will create a regular routine for your body, which may, in turn help your body respond to the treatment better. It’s also important to consider time when considering your busy schedule and specific back problem. For instance, it’s all well and good to say, “I want no back pain ASAP” but it is more realistic to create a specific date of “I want no back pain by the 1st of May!” This gives you a ticking clock, which then motivates you to get the ball rolling and keep it rolling until you reach your endpoint.

So, let’s tackle that pain and start the year off right with SMART goals for the future! This framework can be applied to any other goals you may have – so run them through the SMART test and see how they go! No matter what your goal is in 2021, let us help you get there. Book an appointment today and take the first step to a year of goal kicking goodness!

Let’s talk all things spine!

October 16 is World Spine Day so we’re going to jump on the bandwagon with a blog dedicated to spinal conditions. The spine can be affected by many different conditions and with medicine being medicine, they all sound similar in name and are long tongue-twisters of words. So let us break it down for you…

Anatomy

The spine is a column made up of 24 individual bones called vertebrae, plus the sacrum (5 fused vertebrae) which sits on top of the coccyx, a.k.a the tailbone (usually 4 fused vertebrae). Each vertebra is broadly made up of a large ‘body’ at the front, and a bony arch with various prominences coming off it at the back. The vertebrae stack on top of one another and are separated between each ‘body’ by a disc, whilst the bony prominences at the back form small joints with the vertebrae above and below at each level. These are known as ‘facet’ joints. The spine is also held together by ligaments and have many muscles attaching to them at each level. The spinal cord is housed inside a canal formed by the bony arches being stacked on top of one another.

Spinal conditions

Now we’ve talked a little bit about anatomy, let’s switch focus to how these structures, which make up the spine, can become affected. Here is a brief overview of the ‘spondyls’ (p.s. ‘spondylos’ is the Greek word for vertebrae): 

•  Spondylosis: This refers to degenerative changes to the vertebral bodies and the discs. As we age and through wear and tear on our spines, changes can be seen in these structures. Extra bone formation around the border of the vertebral bodies and discs can occur. These small bony spurs are known as osteophytes. If the level of degeneration and osteophyte formation is severe enough, it is possible for one vertebral body to join or fuse with another, which can restrict movement at this segment. Signs that a disc has degenerated includes loss of disc height and hydration levels, and possible bulging. Degeneration of these structures tends to occur slowly through life from around the age of 20-30. 

•  Spondyloarthrosis: This refers to degeneration of the facet joints in the spine. This is also known as facet joint osteoarthritis. These joints are affected in a similar way to what our knee or hip joint might be if they degenerate as these joints are also covered in cartilage, surrounded by soft tissue membranes and filled with fluid. The facets allow and restrict certain movements depending on what region of the spine they are in. The cartilage breaks down, bony spurring develops and the soft tissues that surround the joints can become worn and stiff over time. 

•  Spondylitis: This refers to an inflammatory disease that affects the spine. There are many different inflammatory diseases that can impact the spine. Examples include Ankylosing Spondylitis, Reactive arthritis, Psoriatic arthritis, Enteropathic arthritis and Rheumatoid arthritis. These diseases affect the body in a much broader way than just inflammation in the spine. They also affect the different systems of the body, including the digestive, cardiovascular and urinary systems. These conditions are partly managed with use of medications designed specifically for inflammatory disease.

•  Spondylolysis: This refers to a defect or fracture of part of the arch that makes up the back part of a vertebra. This is usually brought on by repetitive excessive loading of the spine into backwards bending (extension), as seen in dancing, gymnastics and cricket. There may also be a genetic link which leaves certain individuals weaker and more susceptible to this injury. It is a common cause of low back pain in teenagers due to increased activity levels at this age.

•  Spondylolisthesis: This refers to the forward ‘slipping’ of a vertebral body on the one below it. This can occur as a direct result of a spondylolysis, or may occur secondary to degeneration, trauma, serious bone disease, or developmental abnormalities. If the slippage is severe enough, it can press onto the nerve tissue coming out of the spine and cause potentially serious problems that may require surgical intervention. This condition most commonly affects the lower lumbar spine and is a potential source of low back pain, particularly in those who have an increased curve in the low back.

We hope that's cleared up the confusion. Importantly, a degenerated or diseased spine on an image does not necessarily mean it will give you pain. Take 100 random adults off the street with no reported history of back pain and over 80% of them will have some signs of degeneration in their spine. Our spines and bodies are wonderful structures and adapt very well to change.

Want to look after your spine now for later in life? Call us to book an appointment and we will assess your movement and point you in the right direction. You don’t have to be in pain to come and see us here at Trinity Chiropractic.

Three glute exercises to blast back pain!

WHY GLUTE EXERCISES?

The glutes are made up of three muscles - the gluteus maximus, gluteus medius, and gluteus minimus.

The gluteus maximus is the largest buttock muscle and its main role is to move the hip backwards. This muscle is important in propelling us forward when we walk, run or jump. The gluteus medius and minimus both act as a pelvic stabiliser - meaning they help to keep the pelvis in a neutral position when running, moving or standing. Other roles include taking the leg outwards to the side and rotation of the hips.

It’s important to keep these muscles healthy and functioning well because weak or tight glutes can cause or contribute to back pain and lead to further issues down the track if not checked.

WHAT CAN WE DO?

We’ve compiled a simple list of exercises to help engage, strengthen and stretch your glutes. It is important to activate these muscles, as they will stimulate the nervous system to allow the nerve to function at a higher level. This will in-turn help maintain posture and balance, which are the two key factors in assisting the recovery of back issues.

• Stairs: You can incorporate stair exercises into your daily routine seamlessly. Take the stairs instead of the elevator! Stairs activate the glute muscles, particularly when climbing. The motion of climbing stairs lengthens and contracts the glutes as you climb each stair. Be careful when walking down that you are gentle in your steps and minimise impact to the knees by planting your feet evenly on each stair.

• Half-Squats: Weighted squats should be avoided if you are experiencing back pain, as the tension of the weight can cause further muscle and nerve damage. Always check with your chiro before adding weights. Full squats place pressure on the pelvic joints, which can be a source of lower back pain. So, half squats will engage the glute muscles, without putting further pressure on the pelvic or lower back areas. Perform 5-10 half squats and increase by 5 each day for a challenge. To recruit your abductors (the muscles and tendons responsible for pulling your legs apart) try adding a theraband around your thighs, as shown in this image. Make sure you don’t let your knees roll inwards though!

• Glute stretch: Tight glutes? It’s stretch time! Start by lying (or sitting) on the floor, with your knees bent and feet flat on the floor. Take one foot and cross it over your knee, creating a triangle between your legs. Put your hands behind the leg that is still on the floor and pull it towards your stomach. Hold it for 2-5 deep breaths [change amount depending on your recommendations]. If you need help with this one, ask us about it next time you’re in!

If you are experiencing back pain and would like further guidance on exercises and treatment for the issue let us know your concerns. Safe strengthening is a great, proactive way to stay pain-free – and when it comes to your spine, we want you as pain-free as possible!

It might be time for a new pillow...

Is your neck feeling stiff when you wake up? Are you starting the day with a headache? Neck pain and headaches first thing in the morning tend to point to one thing… you might need a new pillow!

Signs of a tired pillow

We spend a third of our life in bed, so you can see why having a good pillow could change your life! Your health is an investment - so your pillow should be too. Some common warning signs we see are: 

Restless sleep: Restlessness will often go hand in hand with neck and shoulder pain. Restless sleep can also put pressure on the body and hinder the recovery process.

Waking fatigued: This is a key indicator that your pillow may be worn out. When the body holds onto tension, it cannot properly enter a relaxed state. The body needs to enter a fully relaxed state to produce quality sleep, which proves difficult when you’re uncomfortable or tense during the night.

Chronic neck or shoulder pain: Neck and shoulder pain that won’t budge with treatment may be an indicator that your pillow is a culprit in this situation. Flat pillows or those that are too firm are the common suspects and may cause neck and shoulder pain.

These issues can lead to worse effects on the body when chronic pain is accelerated by fatigue. If the body is not properly rested, it cannot heal itself effectively (as most of our healing happens during sleep!)

How are Chiropractic pillows better for my body?

A Chiropractic pillow will have contours that support the normal curvature of the neck, allowing the spine to rest. This is especially important for side sleepers. If you rest on a flat pillow on the side of your body, your spine will be unnaturally curved. This can cause stress and tension. A good pillow, such as a Chiropractic pillow, will align the body when lying on the side.

Some Chiropractic pillows will have a high and low peak. These pillows are especially supportive to back sleepers, as they align the neck, whilst normal pillows will put the neck on an unnatural angle which can lead to pain. 

Chiropractic pillows are often referred to as Cervical pillows - the name pertaining to the part of the spine the pillows can support. The pillows are often made of super breathable memory foam, which helps the body to regulate temperature, which can stimulate good sleep. Some pillows are also inflatable, making them portable and convenient for travel.

Chiropractic pillows will help with supporting the neck, allowing the body to hold a good sleeping posture and help prevent headaches due to muscle tension. Chiropractic pillows are often designed with two peaks; an indentation in the middle of the pillow allows for a larger peak at the top of the pillow and another peak at the bottom. This form will cradle the neck properly, especially when lying on the back and on the side.

To summarise, Chiropractic pillows can help the body hold good sleeping posture, which can be a great preventative measure for headaches, neck pain and restless sleep. Talk to us for advice on whether Chiropractic pillows are right for you.

How do viruses and bacteria make us sick?

We are constantly bombarded every second of the day by bacteria and viruses. They become a problem when your immune system is overloaded by stress, poor nutrition, disrupted sleep, and lack of movement to name a few.

The basics of how bacteria and viruses work to make us sick is that they get into our systems via different pathways mouth, eyes, stomach, cuts in the skin. The viruses or bacteria then start to produce toxins, this triggers the immune response that can damage tissues. This damage to the tissues usually has two routes it can kill the cells, or it disrupts the function of that cell. They then begin to replicate and crowd host tissue, and this also disrupts function of the cells and cascades in a not so favourable way. The immune system will be sensing this disturbance and will go to work as quickly as it can, but sometimes the invader (bacteria or virus) just can move a little quicker at the beginning.

We have in the last couple of months increased our awareness that this microscopic world exists and that it is fundamental to our health, as this holds the keys to be quite disruptive if things get out of sync.

We have a solution and strategies to help you to create a healthier environment in your house by employing good bacteria (probiotics). These good bacteria go to work to help eliminate the bad bacteria, because the good guys compete for the same resources and eventually the bad guys die. It is a totally new concept as we normally think of cleaning as trying to kill all bacteria not to add more.

It is a similar concept to taking a probiotic for your gut after you have had a course of antibiotics. Think of the disinfectants as an antibiotic and PureBiotics as the probiotic to help restore the balance.

It is simple, you can clean normally as you do and then use the PureBiotics Mist to walk through the house just misting all over the place no wiping required or you can switch your normal cleaners for the PureBiotics All Purpose Cleaner and get the power of the bacteria working on those harder to clean surfaces.

We would love for you to try the product so for the month of June we are offering a 10% discount. We also have refill stations at the practices if you have 250ml bottles at home that you would like to recycle just make sure it is clean and dry and come get them filled as this is also a cheaper option.

Happy Cleaning,

Dr. Lindsay 

Attention All New Mums!

May!!! We agree…. How is it May already? Well, May allows us to celebrate those very special people in our lives - our Mums. Being a parent can be very challenging at the best of times. And especially if you’re a new mum. It doesn’t matter whether it’s your first, second, or fifth child, being a new mum comes with a whole host of daily challenges. Your new little human requires all your attention - feeding constantly, changing eight nappies a day, bathing… Throw in another child, other family members, work, groceries (and the list continues) into the equation and it’s easy to see how life can be taxing on you and your body.

The good news is, we’ve devised a little self-help guide for new mums! Below we give you tips on how to be kind to your body and not put yourself at risk of injury, so you can give your little munchkin the attention they need.

Feeding:

You’re going to be doing a lot of this. Your new recruit requires constant nourishment to ensure they grow strong and stay healthy. And it doesn’t matter whether you breast or bottle feed, it’s likely you are going to be seated for long periods, looking down at your baby. This all leads to extra strain through your neck, back and shoulders. So, try some of these little gems of advice to help keep this process pain free:

1. Get a comfortable, supportive chair - pick a chair that is going to feel good to sit in, but one you can easily get up and down from. If it’s too low, allowing you to slouch right back into, you’ll struggle to move yourself and your baby around without compromising your back.

2. Keep your neck moving - feeding is a great time to bond with your baby. Eye contact is important but try not to spend the whole time looking down at a funny angle. Once your baby is comfortable feeding, it’s OK to break that eye contact every now and then to move your neck. Doing some light stretches will ensure you don’t end up with sore, overworked muscles.

3. Consider a feeding pillow - these are great for taking the weight of your baby, so your shoulders and arms don’t have to. And they still allow you to have that important close contact.

4. If you have a partner who can help feed, allow them to help regularly to give you a break. This tip is more for the bottle feeders of course, but it can make a huge difference.

Changing:

It’s going to be nappies galore! This can mean a lot of bending over, so it’s important you look after your posture so your lower back doesn’t take all the strain. Try to avoid changing your baby on the floor in these early days. Ideally, get yourself a changing table. It means you can place your baby down on the table and change them at a height where you don’t have to bend forward and hold an awkward position. And of course, the same advice can be followed when changing your baby’s clothes. Look after that back, you’re going to need it!

Other useful tips:

The following tips are by no means any less important, so try to take these on where possible:

1. Sleep when your baby sleeps: Getting those extra hours in when your baby is taking a nap is important to conserve your energy and reduce the risk of fatigue.

2. Eat and drink well: It’s easy for the focus to turn to your baby, and rightly so, they are little and dependent on you. Remember though, you can’t look after your baby if you aren’t well. Eat for the health of you and your baby - lots of water and good nutritious food such as fruit and vegetables!

3. Stretch: Especially your shoulders, neck and chest. Once baby comes along, our arms are always in front of us. Whether it’s holding, feeding, changing or playing, we’re usually a little slumped in our shoulders. Build stretching into your routine (like every time after baby feeds for example). We want to reverse the ‘slump’ position, so take your arms out wide, open up your chest and hold for 30 seconds (and repeat). Aim to do this three times a day (or whenever you get the chance!). Gentle shoulder shrugs and neck stretches can also help.

4. Take time to relax: When the opportunity arises, get your partner, grandparent or friend to look after your newborn while you take a bath, read a book, or close your eyes for a little while. You deserve it, and it helps keep you sane and grounded during a very busy period in your life.

We hope you’ve found our list of tips interesting and helpful. If you are ever unsure, have a niggle or need some further advice, please do not hesitate to call us and book an appointment! Happy Mother’s Day to all you lovely Mums and mother-figures out there!!!

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Dr Ingrid's Wellness Tips

So a virus threw our routine out the window… sort of. However the sun comes up and goes down every day - guiding us to wake in the new day and rest as the day ends. Here are a few tips on keeping some simple routines and how that can keep us feeling our best and why.

Our Circadian Rhythm

Many of our body’s physiological and biochemical processes are reliant on our response to light and dark. This is what we call our circadian rhythm. The more we keep in tune with the body’s ideal circadian rhythm - ie going to bed about 9-10pm and getting up about 7- 8 hours later, the better our bodies can regulate hormones that affect sleep, blood sugar levels, temperature and mood. The body naturally starts producing more Melatonin when it gets dark increasing at about 10pm, making us sleepy and lowering our body temperature. As the sun rises, Melatonin production drops off and cortisol production picks up, waking us up.

1. Aim to go to bed and get up at a similar time each day - aiming to be in bed by 10.30pm by the latest. That gives you a shot at getting 7-8 hours in the best time of the night.

2. Limit screen time in the evening, particularly 2 hours before bed.  The blue light from screens over-stimulates the nervous system.

3. Relax before bed. Read or feet up a wall for 5 minutes and watching your slow deep breath is great - try to make your inhales and exhales longer as you go.

4. Watch the Caffiene. Keep coffee to the morning 1-2 is ok.  Dark chocolate will also keep you awake.

Movement - Just DO it!

Move Every Day. Luckily we live rurally and in a warm climate, so can generally get outside everyday. But for those for whatever reason who are confined to a smaller space, you might have stairs you can go up many times a day, a piece of floor to stretch on or doorways to stretch into. 

Get off the couch!! Your nervous system will awaken and love you for it!  Get away from the screen and find ways to move that body. We’ll put links on community groups offering classes up on our Facebook page and Instagram. Variety is good!!

Never underestimate the simplicity and benefit of a brisk walk - 20-30min a day.

Eating

Like sleeping - stay in some routine. Breakfast, lunch, dinner with minimal snacks. Take time to prepare nourishing food - and then stop, sit down either alone or with those in your bubble and enjoy it. No screens, chew and be aware of the tastes and textures of your food. Be GRATEFUL :)))

Like movement - get creative. You now are blessed with more time than you otherwise may normally have - try new recipes and use seasonal produce, minimise waste :)

Favourite thing for me right now - Figs and Pears, Full Moon Bakery Sourdough.

Working - from home

Set yourself up as ergonomically well as possible - home often means a laptop and a less than ideal set up. There are some good online resources on our Facebook page to assist with angles and heights. Otherwise stand some of the day at a bench, lie on the floor, mix it up.

Give yourself start and end times and regular breaks - ideally get up every 30 minutes and move away from your desk.

Doorway stretches are good - arms either side of the door frame - body quite straight - then lean into the door way - opening up your chest and arms - stay and breathe for 5 slow breathes.