Be careful what you wish for....how many times have you said to yourself "I wish I had time to do ....."? Well now a lot of us have that time or do we?
The thought of being away from work for weeks on end might have sounded appealing a month ago - it certainly was for Alex. But the reality of us being locked away at home, away from friends, family, work colleagues and our patients, is not so nice.
Thoughts of DIY, house decluttering and gardening at first come to mind, only to find that the recycling tips and the DIY shops etc are all closed.
Home schooling has taken up a large part of family time, trying to get teenagers motivated about sitting at their computers - a little confusing for them as we usually spend all our time trying to stop them from sitting there for hours on end, has been an interesting concept.
Thank goodness they have the skills and application to work from a computer or iPad in such a way.
Many of you will be trying to balance a working from home environment with the children's studies - the frustration of constant interruption of thought and switching, with enthusiasm, to reading texts about history, geography or other topics, is a skill we are trying to all master.
Oh and how do we cope with the bickering kids? I say "Just stand back and let it roll".
A look into the future / a sample, maybe of what retirement might be like? Alex is not so keen now.
How are you using all this magical time you have - we'd love to hear from you?
Thank you everyone who has sent us lovely messages by email and FB.
Don't forget we are here for you - just call the clinic and key 2 to get the diverted line to a chiropractor. We have been amazed how much support we have been able to give - we just hope it's helped?
Look out below for some healthy exercise advice - ok so you've got to be creative with the current environment we know. Food tips - we know you like those and suffering with some pelvic pain from all the extra sitting?
Have you tried a wedge cushion?? Listen to Alex's podcast about how to work from home....
Don't forget to check out the other podcasts for some tips on keeping going, there are some exercises that you might want to master and some helpful videos on desk/chair set ups, beds and car seat positions too on the website. www.beestonchiropractic.co.uk
Running out of emergency supplies? The clinic will be open for SALES ONLY on Saturday 11 April 2020 between 10am and 12 noon. Sales will include ice packs, wedges, pillows, Sports tape, heat pack and Thera bands etc. We are sorry that no 'sale or returns' will be on offer this time unless goods are faulty.
Purchases will be CARD ONLY and we ask patients to respect social distancing at all times i.e. please only enter the reception one at a time and either wait in your car or stand 2m (6ft) apart if a queue forms.
If there is anything specific you would like please email Alex in advance at: firstname.lastname@example.org to ensure we can have it ready for you.
Four Exercises for a Healthy Life
Exercise has benefits for nearly every body. It is effective both as a treatment and for prevention of disease. Here’s four ways you can help yourself by getting moving…
Dancing against Dementia
It’s thought that remembering steps and making split-second adjustments to your movements stimulates the brain’s ability to make new connections between cells. Music itself is believed to have a therapeutic effect, and the social interaction involved in dancing helps boost mental health.
Regular dancing is linked to a 76% reduction in the likelihood of developing dementia, according to US researchers, who studied the link between leisure activities and dementia risk.
Dancing is also beneficial for dementia patients. A New Zealand study found that older adults with dementia appeared to have experienced an improved quality of life after exposure to music and dance.
It doesn’t matter which step you do, so choose a dance type you enjoy, whether that’s waltz, salsa or something else. There are other proven mental health benefits of dance, including a reduced risk of depression and anxiety. Dancing also can affect your mood by raising levels of our natural feel-good hormones, dopamine and serotonin.
Cycling for your Immunity
Cycling can hold back the effects of ageing and rejuvenate the immune system, a study has found.
Scientists at the University of Birmingham found cyclists aged 54-79 produced more immune cells (T-cells), the production of which usually starts to shrink from your 20s. They also preserved muscle mass and strength with age while maintaining stable levels of body fat and cholesterol.
You can integrate it into your lifestyle, simply as part of your movement pattern. Regular moderate exercise is more beneficial than one big weekly workout, so it makes physical and economic sense to incorporate your bike ride into your everyday exercise.
Walking for Insomnia
A study has shown that moderately intense aerobic exercise, such as walking, reduces the time it takes you to nod off and increases the duration of sleep.
It could in part be due to the release of anxiety-busting brain chemicals such as serotonin, and the rise and subsequent fall in body temperature that helps promote sleep. Walking outside in natural daylight also helps to set your circadian biological clock – your natural sleep-wake cycle, which controls the release of the sleepy hormone melatonin. And it’s not just great for a good night’s sleep. Walking helps to protect against cardiovascular diseases, cancer, bone-thinning osteoporosis, and dementia. It’s also good for our mental health to get outside and see gardens or green spaces, and walking can be sociable too.
Tennis for Osteoporosis
Regular weight-bearing activity, such as racquet sports, can help maintain bone density. Bone is a living tissue, which grows stronger with the force of our muscles pulling against it. Exercise can help delay the rate of age-related bone density loss. Osteoporosis is a condition where bone density and quality are reduced, and it affects more than two million women in the UK. After the menopause, when the protective effect of oestrogen on the bone is removed, there is often an accelerated rate of bone loss. So playing tennis in later life is a great way to keep bones healthy. Another great reason to play tennis is that it can add 10 years to your life! It’s thought the social side of the game as well as the physical activity boosts longevity.
Many people feel tired or run-down at some point during the day. A lack of energy could affect your daily activities and make you less productive. The type and quantity of food you eat play an essential role in determining your energy levels during the day. A few simple changes in your diet may be all you need to get back to your brighter self. Give yourself an energy overhaul with the following tips.
Eat every three hours
Eat breakfast, lunch and dinner, plus a healthy snack mid-morning and mid-afternoon, with no longer than three hours between. This will stop those cravings for sweet foods. Keeping snacks such as vegetable sticks and hummus or peanut butter and oatcakes to hand will help you to resist sugary hits and keep your energy stable.
It is important to regularly top up your liquid levels, to help you to feel more alert and focused, and to get rid of any brain fog. Our bodies are mostly made up of water, so replenishing during the day helps to keep us feeling our best. Aim to drink two litres of water throughout the day.
Power up with protein
Instead of carbohydrate-loaded cereals, switch to a lean protein source for breakfast. Protein takes longer to digest, so it will keep you fuller for longer, and also helps to maintain healthy blood sugar levels. Try eggs, salmon and avocado to start the day. A protein-focused lunch will also help to curb the notorious afternoon dip, and a protein shake will keep your energy steady.
Be clever with sugar
If you are craving sweets all the time, swap to something with less sugar. Try eating dark chocolate, which you might be less prone to eating too much of. That’s because milk chocolate is mostly sugar and milk solids, but dark chocolate is richer in cocoa and satisfying after a square or two. Berries are also a good choice as they have sugar, but the fibre will help “buffer” the sugar high to prevent energy levels from rising and falling.
Start buying wholegrain alternatives for your bread, pasta and rice. Whole grains release energy slowly as their carbohydrates break down slowly over several hours so that they do not suddenly flood the bloodstream with sugar. Also, this gradual release helps you feel fuller for a longer time, suppresses your appetite and stops you craving sweet foods.
Aim for more vitamins
Eating a wide variety of fruits and vegetables will help you add important nutrients and good bacteria to your digestive tract. It is important to eat such foods as broccoli and cauliflower as they are full of micronutrients, antioxidants and fibre. If you find that your eyelids are hanging in the middle of the morning, choose fruit as a snack. Peeling and eating the fruit with its invigorating aroma will give you a pickup.
Pelvic dysfunction is not life threatening – but it can be life limiting!
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.
We treat all conditions that affect any muscle or joint in your body, from your head to your little toe! One of the most common complaints that we treat is back pain and Chiropractic is recommended by the government authority, the National Institute for Clinical Excellence (NICE) for acute and chronic back pain. Some of the other conditions that we treat are: neck and head ache, shoulder pain, leg and hip pain, knee and foot pain, sciatica and arthritis. Our registered Chiropractors all have at least five years training. Treatment costs can be covered through most health insurers. If you are in any doubt, we are always very happy to talk with you on the phone to see if your condition will respond well to Chiropractic treatment or offer you a free advice session to discuss your condition in person. Call the clinic now to arrange an appointment time that works for you. 0115 9225085 If you would like to opt out of receiving these newsletters please follow the unsubscribe link below, email email@example.com or let us know at your next appointment.