Release your Inner Calm

Are you feeling the pressures of everyday life in the fast lane? There are plenty of ways to help yourself find the calm among the storm.

Lets look to one of the easiest things to use… YOUR BREATH!!
Controlled breathing is a great technique that can be used to help lower blood pressure, promote feelings of calmness and relaxation, helps anxiety and to de-stress.

Here are some different breathing techniques:

1. Equal Breathing
To start, Inhale for a count of four, then exhale for a count of four – all through your nose.
This is a great technique if your trying to get to sleep.

breathing

 

 

2. Abdominal Breathing
Hold one hand on your chest and the other on your belly. Take a deep breath through the nose ensuring the diaphragm inflates. Count six to10 deep slow breathes per minute for 10 minutes.

3. Progressive Relaxation

To get rid of tension head to toe, close the eyes and focus on tensing and relaxing each muscle group for two or three seconds each. All while maintaining deep, slow breaths.

4. Guided Meditation and Visualisation

Go straight to your happy place using a guided recording from either a coach, teacher or podcast to enter total relaxation through visualisation.

image-23

5. Skull Shining Breathe

Begin with a long, slow inhale followed by a quick powerful exhale generated from the lower belly. Do 10 of these every one to two seconds.

Trying these techniques can help get you to a nice and relaxing place amongst all the rush in normal life. To practice and use this at least once a day for a few minutes can help greatly in your everyday stressors.

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Pubic Pain in Pregnancy

This week I thought I would touch on a subject that I have only very recently encountered.. With being pregnant, sometimes you feel like your body is still the same as before you were pregnant. It is not until something happens and you get some severe pain that you know your body is changing dramatically.

This happened to me a short while ago with the gym, doing my usual routine, it wasn’t until I got home a relaxed and sat in a strange position that it all fell apart. As I tried to stand up and walk my pubic bone had separated and twisted, due to my expanding muscles a changes in the “Relaxin” hormone changing those muscles.

This is called Symphosis Pubis Dysfunction (SPD). Pubic Dysfunction in pregnancy happens because of the hormone “Relaxin” that causes the muscles to soften in the pelvic area to help get the uterus ready for the baby to move down through the birth canal. Relaxin starts coming into play from about 12 weeks, so anytime from here it is important to be careful of those ever softening muscles.

The Symphysis pubis plays a huge part in holding the pelvis steady during activity, so you can imagine the pain you can suffer when that is not aligned properly (whilst also carrying a very heavy load).

Some of the symptoms that can come with this condition vary from women to women. The pain may just stay in one place at the front of the pelvis, in other cases it can move from different areas in your pelvis.

  • Pain over the front joint
  • Pain described as deep bruising, burning or stabbing
  • Tender to touch
  • Lower back pain, especially in sacro area
  • Hip, groin and lower abdominal pain
  • Reduced hip range of motion
  • Radiating pain to inner thigh
  • Waddling/shuffling gait
  • Increased pubic pain on normal activity eg. walking, parting and lifting legs
  • Audible clicking/grinding sound coming from the pelvis (at the symphysis joint)
  • Bladder dysfunction (temporary incontinence with changes in position)

Chiropractors often hear from their patients that they have difficulty rolling over in bed, going up or down stairs, getting in or out of the car, bending over to put clothes on, lifting legs, getting in and out of the bath.

Getting Treatment:

As I have had this problem during my pregnancy the help of Chiropractor has been evidently beneficial.

The majority of women who receive Chiropractic treatment for SPD, will experience a positive response. Chiropractic aims to address the root cause of the problem. It is recommended that you start getting treatment early on to prevent the the problem from becoming more severe later in your pregnancy.

Treatment may involve:

  • Work on the soft tissues
  • Ligament release techniques
  • blocking techniques (using a wedge shaped blocks placed under pelvis to relieve pressure)
  • Activator techniques
  • Webster’s Technique
  • Exercise advice
  • recommendation of a pelvic joint stability belt

Some self help techniques for at home may be:

  • Resting
  • Using a body pillow between legs whilst lying on side in bed
  • Not sitting with your legs crossed
  • Keeping legs symmetrical when moving and sitting
  • Avoid lifting, twisting, prolonged standing, vacuuming
  • Avoid straddling or squatting
  • Move both legs whilst getting out of car, do not separate
  • Avoid breaststroke

Your Chiropractor can advise more techniques to help after they have assessed your case.

pelvis-symphysis-pubis

For more information or to book an appointment give us a call on (02) 9418 9031 or visit our website http://www.chiropracticcentral.com.au

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An Apple a Day

Putting the Apple-a-day Adage To the Test

By Robert H. Shmerling, M.D Harvard Health Publications and submitted by Krystyna A.

Okay, so maybe you’ve heard this one before: An apple a day keeps the doctor away. I wouldn’t have considered this a myth because everyone knows its not true, right?

Well not so fast. A number of studies have actually put this adage to the test, at least indirectly.

A look at the evidence: Consider the following studies published over the years:

  • In 2007, researchers from Pennsylvania state University found that study subjects who ate an apple before lunch – about 125 calories – consumed 187 fewer calories overall than subjects who didn’t eat an apple at all. Apple juice and apple sauce on the other hand, had no such effect. The researchers suggested that the work of eating the apple or the time it took to eat it somehow made study subjects think they’d eaten more than they had.
  • Researchers from Cornell University published a study in 2004 in the journal of Agricultural and Food Chemistry showing that the flavonoid, quercetin (found primarily in apples, berries and onions) protected the nerve tissue of rats from hydrogen peroxide, a standard oxidative stressor in laboratory preparations. Based on these findings, they theorized that apple consumption might reduce the risk of brain-damaging illnesses, such as Alzheimer’s and Parkinson’s diseases.
  • In a 2007 study, researchers in the United Kingdom found that people who ate five apples a week had better lung function and a lower risk of asthma than people who did not eat apples. A prior study suggested the same thing and also linked the beneficial effects of apples to their high concentration of quercetin. Two additional studies have linked apple intake with a lower risk of lung cancer.
  • A study published in the American Journal of Clinical Nutrition linked the high intake of flavonoids (a plant based nutrient) with lower death rates from cardiovascular disease among postmenopausal women. Of course, apples weren’t the only source of flavonoids associated with dodging cardiovascular death. Bran, pears, wine, grapefruit, strawberries and chocolate are high-flavonoid foods whose intakes were associated with lower cardiovascular disease and/or death rates in this study.

So should we get aboard the apple bandwagon?

Considering the findings of these studies, is it time to make apples a bigger part of our diet? Sure, if you like apples. But I don’t think we have enough hard evidence to completely buy into the “apple cure” just yet. Some of this research is based on animals, which we know does not always apply directly to humans. And it’s notoriously difficult to perform studies of dietary intake and link them to specific health outcomes when there are so many variables to consider. For example, when compared with people who don’t like apples, maybe apples-eaters have other healthy behaviours, such as exercise, that lower their risk of heart or lung disease.

The Bottom Line:

Apples may be even better for you than previously appreciated. They are a healthy food choice, especially if eaten instead of less nutritious snacks. But even if apples can’t keep the doctor away , eating more apples are unlikely to cause you harm.  Regardless of how you feel about apples, this is a good example of how some “myths” are just waiting to be transformed into fact. Good research and an open mind is all that lies between the apple-a-day myth and “the next big thing” in healthy diets.

Apple Facts:

  • Adding apples to the diet is a healthy option that increases weight loss. Just three apples a day (one before each meal) not only helped women lose weight but improved their overall health profile.
  • Make sure you always include the skin of apples- in 2007 researchers discovered a dozen compounds in apple peel that inhibit or kill cancer cells in the laboratory, which may help explain the anti-cancer activity of whole apples.
  • Red Delicious apple has almost four times the antioxidant content of brewed tea.
  • After harvest, apples continue to be a living entity and maintain the vital processes of each living cell, with some studies actually showing an increase in antioxidant activity and phytochemical levels after storage.
  • In addition to being antioxidant rich, apples are rich in nutrients such as fibre, potassium, Vitamin C, B vitamins and have a low GI.

 

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Spinal Health Week 2016

As 2016 is progressing, we are also coming up to 2016 Spinal Health Week. This years theme is Back you Inner Athlete. Leading up to the Rio Olympics this year, we are wanting Back-Your-Inner-Athleteto inspire people to release your own inner athlete. You don’t need to be world class athlete to release your inner potential. There are so many ways you can be doing this yourself and we want to help!

Over this month we will be celebrating in our office, as well as doing Spinal Screens in our local gyms and events within our community. We would like all of our Chiropractic Community to get involved and get your family and friends to come in and check out what Chiropractic has to offer.

Studies have found that Chiropractic and Exercise work hand in hand together, and by getting adjusted helps recovery time from strenuous exercise. We also know that adjusting subluxations removes interference to blocked nerves, which in turns helps our body function at a higher level. And doesn’t everyone want their body to working at optimum?

In this day and age we are moving less, eating more and creating much more disease in our bodies. Luckily we are slowly waking up to these scary statistics and starting to do something about it. By changing what we eat and the way we eat, getting into better exercise routines and researching self care to look after our own bodies so we can prevent disease rather than working with symptoms of diseases we have created.

We are urging our local community to do this and get experienced in your own health and wellness. Visit your local Chiropractor to learn more about the health of your spine and awareness of your body. These are the first steps forward into a world where you take control. Nobody else is going to do this for you.

 

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Is your Spine ready for Summer?

Is your spine ready for summer?

With summer upon us it is important to remember that as we shake off the winter dust and start to do more outdoor activities and get back into different sports and fun activities, it is important to prepare our bodies and spines before just jumping in head first and going for gold. There are important supporting muscles and ligaments around the spine that if we prepare them first before major activity or loading we can decrease the chance of injury and make sure you stay strong. If these stabilizers are being lazy this can cause the spine to become misaligned (known as subluxation) and this can then cause the body to get pain and stiffness in certain areas, seize up, repair much slower and decay faster. To prevent this from happening there are a couple of things you can do to strengthen these stabilizers. As with any exercises you should always consult a professional before proceeding and if you have any discomfort you should stop immediately and speak to your chiropractor.

There are three specific exercises I would recommend for getting these stabilizers strong:

1. Superman: With this exercise lie on your stomach with your forehead supported by a towel

to relieve and pressure on the neck. Slowly raise your right arm and left leg at the same time off the groundsuperman and hold for three deep breaths. Then lower them down and repeat with the left arm and the right leg.

It’s not about how high you lift the limbs it’s about keeping your whole body still and level as you raise them. Pretend you have a glass of water sitting on your lower back and you don’t want to let any of the water spill. Repeat
5 times.

2. Posterior bridge: Lying on your back, bend your knees, keepithe-bridge-exerciseng your feet on the floor. In that position tighten your buttocks. Slowly raise your buttocks off the floor and keep the pelvis level so there is no rotation left

or right. Hold for 3 deep breaths then slowly lower the buttocks back to the floor. Repeat 5 times.

 

 

3. Side bridge. Start on your side and come up onto your elbow so it is on the floor directly below your shoulder. Bend your knees but keep your body in a straight line. Slowly raise your hips off the floor so you are lifting your body up and resting side_plank2your weight between your arm and your knees.

Hold for 10-15 seconds. Build that up to 1 minute. When you get comfortable with that straighten your legs and come up onto your feet rather than your knees and build up to 1 minute in that position. Do this exercise on both sides.

If you have concerns about the stability of your spine or would like more information about these exercises and how you can get a stronger spine to be doing the things that you love, Say Hello at adminlc@chiropracticcentral.com.au or (02) 9418 9031

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