Clinic news update
As we await the arrival of Miss Troy Magowan to join the team at the end of August, Andrew is covering two days a week to help us out. Sophie and Alex have also scheduled extra hours to ensure everyone can get appointments when they need them.
Troy is joining us from the eastern side of Scotland - Fife and Angus, where she has been working in two chiropractic clinics, but for her, she is returning home to Nottingham to be nearer her family and friends. She is a superb chiropractor, think you will love her and she will be a great asset to the team.
It’s been a challenging month with Sophie’s bed in disrepair, but we are excited by the arrival of two new chiropractic beds in August. Thank you everyone for your understanding and support through this time.
Please may we ask that you carefully check your text reminders as we have had a spate of missed and incorrectly attended appointments? Can we also ask that you park with care in the car park – there have been a few cases where people have been blocked in and this can be quite distressing when they have to leave quickly? Please keep the middle section of the car park clear.
Alex had extra air time last week at BBC Radio Nottingham as she joined proprietors of the board game café in Newark - Letsxcape, where they had an interesting talk about good posture when playing board games. The session was followed by an extensive discussion about the perils of foot wear – to listen to the podcasts visit:
Next month it’s all about 'back to school' so tune in if you can on Tuesday 27th August from 3pm.
Last year Alex, Andrew and Sophie went to look around the new hydrotherapy pool at the David Ross Sports Centre within the Nottingham University campus.
Hydrotherapy is the use of exercise in a heated pool to treat a variety of conditions. At David Ross Sports Village the state-of-the-art Hydropool is heated to between 33 and 38˚C, allowing your body to relax, encouraging pain relief, better circulation and improved flexibility.
Used by some of the top athletes in the country, hydrotherapy supports the recovery process following training and competitive fixtures. The brand new facilities are ideal for athletes and performance sports teams to meet the demands of modern sport. Aside from sports rehab and recovery, studies also show that hydrotherapy benefits patients rehabilitating from strokes, traumas, and other injuries as well as connective tissue diseases and asthma.
We have had a number of patients use the pool and we are wondering about organising a regular group session for clinic patients, if this is something that might interest you please can you leave your contact details and a preferred day/time with reception.
(No Chiropractors were harmed in the taking of the photograph!)
Summer Time Sports
Summer time has arrived and with it the added need for us to take extra care of our necks, backs and spines to avoid pain and injury…
If the arrival of sunshine has caused you to pack away your winter jumpers and, instead, pull out your racket, shin pads or helmet for a bout of summer activities, remember to take note of these simple steps to ensure you steer clear of any unwanted pain and discomfort.
RUNNERS can avoid injury by regular stretching of the tendons and wearing good shoes with shock-absorbing features.
RACKET-SPORTS PLAYERS should be wary of playing through the pain of Tennis Elbow. Tennis Elbow is in fact an overuse injury, caused by repetitive movements at the wrist forcing the thumb outwards and the palm upwards. Continuing to play will only exacerbate the problem.
GOLFERS are particularly prone to lower back injuries. Graphite clubs and soft spiked shoes will help absorb the shock which can bring on back injury. Your chiropractor can suggest appropriate warm-ups and exercises, and help you work on an alternative swing.
GARDENERS commonly suffer from aches and pains, but they can avoid lower back trouble by kneeling on one leg rather than bending from the hips, keeping the back hollow whilst digging, and varying tasks throughout the day to avoid repetition injury.
DIY, like gardening, is often far-removed from everyday activities. When the sun is shining many will want to get out in the garden and get on with the long list of DIY jobs that have piled up over the winter months. Enthusiasts often injure their back by inhabitual exertion, so when lifting, take the weight on bent legs, keeping the back straight.
Fatigue – A Modern Epidemic?
Fatigue is one of two main ways the body warns you about a problem. The other warning is pain. Most of us pay attention to pain, and stop whatever is causing it. We don’t pay as much attention to fatigue. One reason might be that fatigue sneaks up on us.
What Is Fatigue?
Fatigue is tiredness that does not go away when you rest. It can be physical or psychological. With physical fatigue, your muscles cannot do things as easily as they normally do. You might notice this when you climb stairs or carry bags of groceries.
With psychological fatigue, it may be difficult to concentrate for as long as you did before. In severe cases, you might not feel like getting out of bed in the morning and doing your regular daily activities. Fatigue is twice as common in women as in men but is not strongly associated with age or occupation.
There are certain things that exacerbate fatigue, including a range of lifestyle, occupational and psychological factors.
Common lifestyle choices that can cause fatigue include:
- Lack of sleep – adults need between 7 and 9 hours of sleep per night.
- Too much sleep – sleeping more than 11 hours per day can lead to excessive daytime sleepiness.
- Alcohol and drugs – alcohol is a depressant drug that slows the nervous system and disturbs normal sleep patterns. Other drugs, such as cigarettes, stimulate the nervous system and make insomnia more likely.
- Sleep disturbances – disturbed sleep may occur for a number of reasons, for example, young children who wake in the night, a snoring partner, or an uncomfortable bed.
- Lack of regular exercise and sedentary behaviour – physical activity is known to improve fitness, health and wellbeing, reduce stress, and boost energy levels. It also helps you sleep. Regular exercise is also an effective treatment for anxiety and depression, however any exercise regime should be supervised by a qualified health practitioner for those with depression or chronic fatigue syndrome.
- Too much exercise – Those who work hard and regularly exercise hard may be trying to do too much. Your body also needs time to recover.
- Poor diet – low calorie diets, or extreme diets that reduce intake of a particular macronutrient such as carbohydrates may mean that the body does not have enough fuel. Quick fix ‘pick me ups’, such as chocolate bars or caffeinated drinks, only offer a temporary energy boost that quickly wears off and worsens fatigue in the longer term.
Common workplace issues that can cause fatigue include:
- Shift work – the human body is designed to sleep during the night. This pattern is set by a small part of the brain known as the circadian clock. A shift worker confuses their circadian clock by working when their body is programmed to be asleep.
- Workplace stress – can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, constant change, or threats to job security.
Studies suggest that at least 50 per cent of fatigue cases are caused by psychological factors. These may include:
- Depression – this illness is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic tiredness.
- Anxiety and stress – a person who is chronically anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
- Grief – losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.
Always see a medical practitioner or GP to make sure that your fatigue isn’t caused by an underlying medical problem. Your chiropractor can often help by making sure that your muscles, joints and bones are all working together as they should; minor misalignments can cause your body to lock up trying to protect itself. Improving your diet, sleeping patterns and exercise regime will also provide real benefits in the long run.
Nutrition for Bones, Muscles and Joints
Choosing a balanced diet containing the right vitamins and minerals decreases our chances of developing deficiencies later on in life. The body’s structure relies on vitamins and minerals to ensure muscle tone (including the heart), healthy functioning of nerves; correct composition of body fluids; and the formation of healthy blood and bones.
A Healthy Diet Plan
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.
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 easily absorbed
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.
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.
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.
Primarily from the action of UVB light on the skin. Food sources such as cod liver oil, sardines, salmon, tuna, milk and milk products contain small amounts of Vitamin D.
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.
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
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.
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. 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 maybe showing signs of wear and tear.
Essential fatty acids
Essential fatty acids (EFA’s) also reduce the degenerative changes in tissues and cells. EFA’s are unsaturated fatty acids such as Omega 3. They aid in decreasing the inflammatory response and help relieve pain and discomfort in joints and muscles.
EFA’s can be found in oily fish (sardines, fresh tuna, mackerel), flax seed and linseed.
Foods to avoid…
There are certain foods and substances that adversely effect 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.
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.