We enviously wave bye bye to Julie and Troy as they travel down under to visit family for Christmas, so the rest of us will just brace the up and coming cold and dark December weeks, counting down the days with a flurry of tinsel cards and wrapping paper as we embrace the festive season.
Let’s think about keeping warm and active not letting those old joints get stiff and painful. Be mindful of how we sit on Aunty Sue's soggy settee and don't get a tingle in our backs as we struggle to get down those Christmas decorations and put up that tree.
We also welcome a new face, Katie Farnsworth to the reception team - our fourth Musketeer. We are lucky that the clinic has grown substantially after the last few years and to ensure that you have a very positive experience from using our service, the implementation of a fourth receptionist to the team is long overdue.
Sophie popped in to see us this week looking surprisingly well after her ordeal. Although she will be back next week for two weeks, unfortunately she has to have further surgery and will not likely be back until the early spring. We wish her a speedy recovery and look forward to welcoming her back with open arms when she is well again.
Meanwhile, Lucy is happy to keep on until Sophie’s return and Alex has extended her hours to ensure that there are plenty of appointments to keep you going.
Please be considerate by way of ensuring you cancel your appointments as soon as possible if you can't make them as we always have a waiting list. We are having a spout of missed appointments at the moment. We know you are busy but this can be a little frustrating for other patients.
We hope to have the new carpark sign installed over the next few weeks to help you park more easily. The carpark can get busy so please try to park courteously to other patients.
If you didn't get to catch the Radio Nottingham interview last month check this link: http://www.beestonchiropractic.co.uk/podcasts/
Join us for the next one on Tuesday 17th December 2019 from 3pm
Is the cold weather making your back pain worse?
Do you think your back pain gets worse in winter?
Did you know… Those who suffer with chronic back pain might notice it gets worse during autumn and winter.
In fact… Although there’s not much scientific evidence that shows a link between chronic pain and humidity, temperature changes and wind speed, weather changes can affect those, who suffer with joint pain conditions, especially arthritis and osteoarthritis.
Did you know… The most commonly accepted reasoning is that with colder temperatures comes lower air pressure, that can cause joint tissues to expand—further worsening joints already prone to swelling and tenderness
If cold weather worsens your pain, you can prevent it yourself and combat it with these three simple steps:
- Heat therapy
Including heat therapy in your daily routine can help to reduce stiffness and boost healing through increased blood circulation. Try applying a warm towel or a heating pad to your painful area for about 20 minutes for temporary pain relief. You can also go for over-the-counter heat wraps
- Water therapy
If you like swimming, try to visit heated indoor pool with hot baths, Jacuzzis and saunas a few times a week for almost instant relief from your pain
- Stay active
As tempting as it is to just stay on the sofa during winter evenings, it is crucial to keep your spine mobile and stay active. If your pain is too severe to go to the gym, try long walks with hiking poles or Pilates at home
The Dangers of High Heels
With party season approaching, ladies are likely to be high heel searching! However, there are many problems associated with wearing high heels. Beyond the traditional parental warning of “you’ll break your ankle in those!”, there are many other issues, seen every day by professionals, that are caused by high heel wearing.
High heels are the worst possible shoes for your feet. When heels are excessively high, the ball of your foot absorbs the full amount of pressure on your foot and the weight of your body on this one area can cause a huge range of problems, including bunions, aching and tired feet, and a burning sensation in the balls of your feet.
As the fashion for higher and higher heels grows, as does the range of foot problems occurring. Conditions such as bunions are becoming more prevalent as women opt for skyscraper heels and the higher the heel, the greater the risk of falling and causing serious injury.
The height of the heel is directly proportionate to the increase in pressure on the ball of the foot and to how short each stride becomes.
It’s not uncommon to hear notorious high heel wearers complaining of bunions. High heels, especially those with pointed toes, force your foot to slide forwards, so that all the weight of your body is on this part of your foot. This crams your toes together and pushes your big toe in toward your other toes. Over time, this repetitive action can cause a permanent distortion, called Hallux Valgus as your foot tries to change its shape to fit such shoes. To protect the area a fluid filled sack builds up over the area called a bunion, when this becomes inflamed it can be very painful.
Wearing high heels can also cause issues beyond your feet. High heels cause the calf muscle fibres to shorten, even when not wearing heels. If you wear heels most of the time, your foot and leg positioning that is adopted in heels becomes the default position for your joints and the structures within your leg and foot.
Advice is not to wear heels or flat shoes all the time, but both in moderation. Wearing a variety of heel heights will help you to get your calf muscles used to change. Also, if you wear heels day-to-day, kick them off wherever possible to allow your foot to relax back to a better position. So, enjoy heels during party season but give your feet some TLC, too, allowing them time to recover between festivities.
Foods can help relieve pain
The primary factors that can cause or worsen pain include poor posture, injury, too little (or too much) activity, and specific conditions such as arthritis. However, what you eat can also help to manage or relieve pain, or even prevent it injury in the first place.
Here are some of our top nutrition tips for managing pain.
- Ditch the processed foods
Processed foods generally refers to most things that come in a packet with a list of ingredients: from biscuits to ready meals to breakfast cereals. They often contain little in the way of naturally occurring vitamins and minerals. They may worsen inflammation and pain because they contain higher levels of unhealthy fats – in particular, processed omega-6 fats and ‘trans’ fats, which have pro-inflammatory properties. They often contain quickly absorbed sugars or refined carbohydrates too, which may exacerbate inflammation when consumed in excess.
In contrast, ‘real’ foods are as close as possible to how they are found in nature. They can include whole vegetables and fruit, nuts and seeds, whole grains, fish, eggs and meat (whole cuts, not ‘deli’ or processed meats). These foods naturally contain higher levels of nutrients that can help reduce inflammation and pain, such as those we’re going to look at in more detail below.
- Eat magnesium-rich foods
One of the nutrients that may help to manage pain and inflammation is magnesium. Magnesium helps our muscles to work normally, including helping them to relax, which in turn helps to avoid or relieve muscle tension that can contribute to pain. This mineral is also important for the nerves.
Magnesium is found primarily in whole unprocessed plant foods – especially green leafy vegetables such as spinach and kale, seeds and nuts, and whole grains including rye and buckwheat.
- Include oily fish
Oily fish such as mackerel, salmon, sardines, herring and anchovies are high in omega-3 fats. These fats have anti-inflammatory properties and therefore may help to manage pain. The specific omega-3s in fish (EPA and DHA) can be more beneficial than the types of omega-3 found in seeds such as flax seeds.
Aim to eat a serving of oily fish around three times a week. These can include tinned sardines and salmon as long as they do not contain added vegetable oils (olive oil is fine). Note that ‘omega-3 fish fingers’ are not a good source of omega-3 fats – stick to the real thing!
- Get plenty of vitamin C
You may know vitamin C for its role in the immune system. But in fact the primary role of vitamin C is in making collagen – a protein that forms the basic structure of most of the body’s tissues, including the bones, joints and muscles. If your body can’t make collagen properly, these tissues will lose strength and function, contributing to not only day-to-day pain but also potentially painful conditions such as arthritis and osteoporosis.
Eating a variety of vegetables and fruit is the best way to get enough vitamin C. Although ‘five-a-day’ is the well-known recommendation, we should be aiming for at least seven portions a day, primarily of vegetables, in order to get good amounts of vitamin C and antioxidants. Some of the best sources of vitamin C include peppers, kale, broccoli, kiwi fruits, Brussels sprouts, watercress and red cabbage. If you can, get your veg and fruit from a local producer (e.g. a farmer’s market) as it can lose its vitamin C when it’s stored or transported for long periods of time.
- Include anti-inflammatory spices
The spices ginger and turmeric in particular can have anti-inflammatory and pain-relieving properties. Use fresh ginger and powdered turmeric in your cooking whenever you can, make fresh ginger tea with a grated thumb-sized piece of ginger. If you have a good vegetable juicer you can even make fresh ginger juice to sip on – but watch out, it’s strong!
- Try avoiding nightshades
The ‘nightshade’ or solanaceae vegetables may worsen inflammation and pain for some people. These are aubergines, tomatoes, potatoes (not sweet potatoes), and peppers – including chillis and all types of chilli powder (cayenne, paprika etc.). If you’ve implemented the other changes for at least three months and not noticed a significant improvement in your pain, then try eliminating the nightshade vegetables.
- Consider eliminating gluten
Gluten is a protein that’s found primarily in wheat, barley and rye. The most severe reaction to gluten is coeliac disease, where the sufferer has to avoid gluten for the rest of their life. But some people who do not have coeliac disease may also react to gluten in a less severe way, which can contribute to inflammation in the body. If you’re cutting out gluten it can be best to work with a nutrition practitioner (e.g. a nutritional therapist) for support to make sure you’re not missing out on any nutrients.
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