Clinic news
The team have had a busy month with visits, conferences and courses. Alex spent the morning at Wadsworth Primary School talking to year six pupils about a possible career in chiropractic - there were certainly some potential candidates there. We'd like to congratulate Jo on passing her Active IQ Level 4 Diploma in Sports Massage Therapy. The chiropractors attended the Royal College of Chiropractic Summer Conference in Birmingham. Alex did an update on the new mentor scheme to support Erin and Luke during their probationary year. In the afternoon, the lectures were about the management of arthritic hips and chronic low back pain from an orthopaedic surgical perspective and an evidence-based chiropractic perspective. It was very interesting to hear how the professions overlap and work together. Last weekend Erin went off to study Myofascial Dry Needling (AKA Medical acupuncture) so congratulations to Erin for completing the course. She will be offering this when indicated to her patients now complimenting their normal chiropractic care. Meanwhile, Alex spent the weekend in London at the Pregnancy and Paeditatirc Conference where there were updates and refresher courses on managing the sensitive child, plagiocephaly in babies (wonky heads), scoliosis management, sports injuries in teenagers and she also supported a practical workshop on managing the pregnant patient. It is always great to meet up with colleagues and network with new graduates at these events. Luke also attended a manual muscle testing course last weekend in Derby, and will be sharing some of those skills with his patients during their treatment sessions.
The tree fund is a staggering £4,633.21 thanks to a very generous donation raised by Gail for her sponsored swim. We will be buying mature leafy trees and some bulbs with this budget - they are now on order by the Council and we are scheduled to plant them Saturday 4th November starting around 14:00hrs. Most of the trees will already be planted in the preceding week but they will leave a few for us to plant on the Saturday. We would love for you to join us at The Hetley Pearson Recreation Ground. We hope to organise some refreshments and make it a special afternoon for us all. Please put this date in your diary. The council will also be providing a plaque to acknowledge the efforts made by the clinic and the fundraisers' support for this valuable contribution to our environment. We still have a few prizes from the draw left for collection - please collect them asap.
This month we focus on helping you get the best out of the summer time from healthy eating to getting active and reducing joint pain during warmer weather activities.
August's newsletter will focus on the support chiropractic can offer to the younger generation and their parents.
Don't forget Alex will be on annual leave for 2 weeks but Erin Luke and Andrea will be on hand to support you.
Can you help?? We are looking for someone to help us paint the clinic - our old painter retired at the young age of 82 years and we are looking for someone to replace him now. If you know someone that could help us or for further details please contact alex@beestonchiropractic.co.uk - they must be able to work at the weekends while the clinic is closed.
Your Guide to a Vibrant and Healthy Summer
As the sun graces us with its radiant presence, it’s the perfect time to prioritise your well-being and make the most of this delightful season. To help you enjoy the sunshine while taking good care of your body and mind, we’ll go over some tips for summer health in this blog post.
Get Active
Get at least 150 minutes of aerobic physical activity every week. The sunny days and pleasant temperatures beckon us to step outside and get moving. Whether it’s swimming, cycling, hiking, or simply taking leisurely walks in the park, find activities that bring you joy and make you feel alive. Don’t forget to protect your skin from the sun’s rays with good-quality sunscreen and stay hydrated during your adventures.
Embrace Vitamin D
As the sun graces us with its warmth, it also provides us with a crucial nutrient—Vitamin D. Soak up those sun rays (safely, of course) and allow your body to naturally synthesise this essential vitamin. Spend time outdoors, bask in the sunlight, and let your skin absorb the goodness of Vitamin D. Just remember to be mindful of sun exposure and protect your skin when necessary. You can sit in the shade, wear wide-brimmed hats or clothing that covers your skin, and use a broad-spectrum sunscreen with at least SPF 15 for sun protection.
Prioritise Self-Care
Summer is a fantastic time to prioritise self-care and cultivate a sense of balance and well-being. Take moments to unwind, relax, and indulge in activities that bring you joy. Whether it’s lounging in a hammock with a captivating book, practising yoga in the park, or meditating by the beach, make sure that you have moments of tranquillity and rejuvenation. Nurture your mental health, nourish your soul, and let the summer vibes ignite your inner glow.
Stay Cool and Hydrated
As temperatures rise, it’s vital to stay cool and hydrated to avoid heat-related illnesses. Hydrate your body with plenty of water, Add slices of fruit to water for a refreshing, low-calorie drink. Opt for light, hydrating foods such as juicy watermelon, crisp salads and hydrating vegetables like cucumber and celery. Seek shade, wear lightweight and breathable clothing, and use fans or air conditioning units to keep cool during hot days, but don’t sit directly in their breeze as it cools your skin and can lead to chills. Remember, staying cool and hydrated is key to enjoying a fun and healthy summer.
Connect with Nature
Summer is the perfect time to connect with the natural world around us. Take moments to appreciate the beauty of blooming flowers, the mesmerising sound of waves crashing on the shore, and the vibrant colours of a sunset painting the sky. Immerse yourself in nature’s embrace, whether it’s through picnics in the park, hiking in scenic trails or simply sitting in your garden and observing the wonders of the natural world. Connecting with nature nourishes our souls, reduces stress and reminds us of the incredible beauty that surrounds us.
As you embark on this summer adventure, remember that your health and well-being are a priority. Listen to your body, honour its needs, and make choices that align with your values. Embrace the sunshine, indulge in nutritious and refreshing foods, stay active, protect your skin, and take moments for self-care and relaxation. Let this summer be a time of growth, joy, and vibrant health.
Enhancing Gut Health with Diet and Lifestyle Changes
The gut, often referred to as our “second brain,” plays a vital role in our overall health, from digestion to immune function and even mental well-being. Let’s unpack how you can nurture your inner ecosystem for optimal gut health.
Understanding the Gut-Health Connection
The intricate ecosystem within our digestive system, comprising of trillions of microbes, influences our health in numerous ways. Poor gut health has been linked to digestive disorders, inflammation, weakened immunity, and even mental health issues. Fortunately, with a few dietary and lifestyle tweaks, you can cultivate a thriving gut environment and enjoy the benefits of a healthier, happier you.
Embrace a Plant-Centric Diet
Plant-based foods are the heroes of gut health. Fill your plate with a rainbow of fruits, vegetables, whole grains, legumes and nuts. These fibre-rich foods nourish beneficial gut bacteria, promote regular bowel movements and provide essential vitamins and minerals for optimal digestive function.
Include Fermented Foods
Fermented foods are gut health superstars. It is well worth Incorporating foods like yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. These probiotic-rich delicacies introduce beneficial bacteria to your gut, fostering a diverse microbiome and enhancing digestion and nutrient absorption.
Reduce Processed Foods and Added Sugars
Bid farewell to heavily processed foods and excessive added sugars. These culprits can disrupt the balance of gut bacteria, contribute to inflammation, and compromise digestive health. Opt for whole, unprocessed foods and natural sweeteners like honey or maple syrup in moderation.
Stay Hydrated
Proper hydration is key to a healthy gut. Water aids digestion, promotes regular bowel movements, and helps maintain the optimal balance of digestive juices. Aim to drink at least 8 glasses of water a day, and consider herbal teas or infused water for added flavor and benefits.
Manage Stress
Believe it or not, stress can wreak havoc on your gut health. Chronic stress disrupts the delicate balance of gut bacteria and impairs digestive function. Incorporate stress management techniques such as meditation, deep breathing exercises, regular exercise, or engaging in hobbies that bring you joy.
Prioritise Sleep
Quality sleep is a vital component of gut health. Aim for 7-8 hours of uninterrupted sleep each night. Poor sleep has been linked to imbalances in gut bacteria and increased susceptibility to digestive issues. Create a relaxing bedtime routine and optimise your sleep environment for a restful night’s sleep.
Move Your Body
Regular physical activity is not only beneficial for your overall health but also supports gut health. Exercise helps stimulate digestion, improve bowel regularity and reduce inflammation. Find activities you enjoy, such as walking, yoga, dancing, or cycling, and aim for at least 30 minutes of moderate exercise most days of the week.
Mindful Eating
Slow down and savour your meals. Engage your senses, chew your food thoroughly, and be mindful of your hunger and fullness cues. Mindful eating promotes better digestion, aids nutrient absorption, and allows you to fully enjoy and appreciate your food.
Experiment with Gut-Friendly Foods
Certain foods can be particularly beneficial for gut health. Consider incorporating ingredients like ginger, turmeric, garlic, onions and olive oil into your meals. These ingredients possess anti-inflammatory and antimicrobial properties that support a healthy gut ecosystem.
Seek Professional Guidance
If you’re experiencing persistent gut health issues, please seek a healthcare professional for how to move forward.
Summertime Running
Summertime is here and with it, for many, comes the desire to don a pair of trainers and hit the road for a run. Here’s how not to make it a troublesome one for your joints and muscles…
The finer weather might be incentive to keep on running longer than usual and push your body that little bit more. While good for reaching your ultimate running goal, pushing your body too hard might result in unwanted injuries.
Listen to your body’s natural resistance and follow these tips for a safe and effective wind down after your run:
Don’t Stop Moving
Keep gently mobile right after your run. Try regular walking for 5-10 minutes; it might be the last thing you feel like after running a few miles but remaining static should be avoided at all costs to avoid injuries.
Ice
Applying ice to specific injuries such as problems with joints is highly recommended. This is most effective when the ice is applied immediately after a run but still works when applied a few days following.
Heat
Taking a hot bath after a long run is ideal for strained muscles. It also helps with overall rejuvenation and relaxation which is often needed after a strenuous or draining stretch.
Food For Thought
What we put in our bodies pre and post run is particularly important. Snack regularly, ideally on something that is high in carbohydrates, low in fat, which contains some protein. A tuna sandwich is ideal. Ensuring you drink lots of fluids is also another very important factor for runners to remember. Water is of course an excellent choice when it comes to keeping well hydrated but there are plenty of other options out there, too, such as sports drinks and gels. Remember: after finishing your run, always refrain from drinking alcohol until fully rehydrated.
Warm Wet Weather Can Bring Pain
When there is wet weather during the summer months, plants and grass thrive and, if you have a garden, it can seem like you need to mow and weed nearly every weekend. This can lead to aches and pains and even injury unless you take precautions.
People suffer from aches and pains when they undertake what seems to be relatively sedate activity such as gardening, is that the actions required are quite different from those carried out in the rest of the year.
The main causes are prolonged stretching and overuse of the ligaments and joints in the spine. Digging, mowing and stooping place considerable stress on the ligaments and joints in the lower lumbar spine and cause them to become inflamed and tender. This will trigger a protective muscle spasm which gives rise to the deeper, duller, achy type of pain that occurs over the following few days.
This happens year after year. It is very important to look after your muscles and joints, especially when undertaking a form of exercise that you are not used to. If you want to stop gardening aches and pains and be able to appreciate all the hard work the next day, then follow these top ten tips:
1 Gently stretch your muscles and ligaments for a few minutes before and after gardening, but don’t bend down to touch your toes – this can cause damage
2 Wear light, but warm clothes & make sure your lower back is always covered
3 Kneel on one leg rather than bending your back repeatedly
4 Use long handled tools to prune tall plants
5 Use only a small spade/fork for digging and keep your back gently hollowed
6 Do not always work to one side only, vary your position
7 Don’t do the same work for long periods, vary your tasks
8 Keep your back straight when carrying
9 When finished have a warm bath or shower
10 Do not sit for too long in your favourite armchair afterwards, but stand up regularly and walk around for a minute or two
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 headache, shoulder pain, leg and hip pain, knee and foot pain, sciatica and arthritis. Our registered Chiropractors all have at least five years of 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. 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 alex@beestonchiropractic.co.uk or let us know at your next appointment.
