Welcome to our March Newsletter - with the remnants of the wintery 'Beast from the East' still very visible across the country. We hope it won’t be long before we can look forward to lighter mornings and nights as the clocks spring forward at the end of the month and bring some milder weather. If you haven't already started shrugging off those extra winter pounds, now would be a great time to start thinking about it - see below for some help and advice.
Its going to be a busy few months for the clinic with our fast approaching 25th Celebrations only eight weeks to go. Tickets will go on sale Mid-March - don't miss out.
With a new baby due in August for Jenny and Matt, we welcome Wendy McDonald to the team to support Jenny's Maternity cover from July.
Alex was awarded her Advanced Certification in Sacro-Occipital Technique at the SOTO Europe Gala dinner last month see below for more detail.
Focus on Sacro-Occipital Technique
Sacro-Occipital Technique (SOT) is a chiropractic technique first developed by Dr Bertrand DeJarnette (“the Major”) in the USA in 1925. Originally an engineer, DeJarnette suffered serious injuries after an explosion which eventually led him to spinal manipulative treatment, which he credited with subsequently saving his life. He was so impressed he went on to train as both an osteopath and a chiropractor in order to help others.
Once qualified as a chiropractor, DeJarnette felt that the classic chiropractic adjustment did not provide the full answer to better health. He then spent the next few decades performing clinical research to develop a unique approach to chiropractic treatment and health, based on normalising the relationship between the sacrum and the occiput. The technique includes detailed procedures for analysing and treating pelvic, spinal, cranial, visceral and extremity disorders using a specific indicator based protocol.
Alex has been practicing this technique since 1992 and only found time in these recent years to study for the examinations passing the Certified Examinations in September 2016 and the Advanced Certified examinations in September 2017. She is currently studying for her Craniopath Examinations.
She was awarded her certificates by the president of SOTO Europe Dr Ann McDonnell at the Gala Dinner in February.
Vitamin D- Are you getting enough?
At this time of year we can all be guilty of comfort food binging but there are certain foods and substances that adversely affect 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. So we need to start seriously starting to eliminate these from our diet. Meat and dairy products should be kept within a recommended weekly amount. Dairy products as calcium sources should be varied with other non-dairy sources.
It is estimated that 1 in 5 of us in the UK are Vitamin D deficient. For most of us we just can't get the required amount of sunlight exposure to produce enough Vitamin D and it is impossible to get enough from food sources so supplementation is key.
Adequate levels of Vitamin D are required for normal functioning of the immune system, bones and teeth mineralization, muscle function, cell division and to enable us to utilization of calcium and phosphorus.
Lets get moving....
When we do exercise, usually snatched during an hour from a busy schedule, it’s followed by days of inactivity. This approach may well increase the risk of back and joint problems.
Stress is quickly manifested in the muscles and bones and can lead to joint dysfunction, especially in the spine. This can also cause persistent headaches, migraine, neck and back pain.
Stress – Free Exercise Tips
- Always do warm–up exercises to avoid straining muscles
- Exercise for at least 30 minutes at least three times a week
- Wear the correct trainers to soften impact, particularly when jogging or running on hard surfaces
- Try and monitor your heart rate when exercising – it should rise to about 80% of its maximum; it is easy to calculate your maximum heart rate by deducting your age from 220, therefore, if you are 40 years old, your maximum heart rate should be 180 beats per minute, 60-80% of this is about 110 to 145 beats per minute
- Warm–down your muscles by doing gentle stretching moves.
How about some walking?
A good walking technique is key to ensure your back is properly supported. Tighten your stomach muscles to engage your core and support your entire body weight. Spinal alignment is vital; try to stand up straight and keep your chin parallel to the ground. Let your arms swing naturally and roll through your foot from heel to toe.
As you move your body weight from heel to toe try and make a slight rolling motion inwards. This will help you when you push off with your foot and will give you a faster stride. Speed walking can burn as many calories as jogging especially if your posture is correct. Try and hold your ribcage up and your tummy muscles in.
It’s also a good idea to shorten your strides; this will reduce the strain on your knees, calves and shins. Make sure you get the right technique as you start off so that bad habits don’t develop! Getting the right footwear is key to ensuring you establish a good walking method. When buying shoes you’re going to walk in make sure you go at the end of the day as your feet will be a little swollen meaning you’ll purchase the right size. It’s important that your toes have room to move and that your heel doesn’t slip. This will give you ample support both in your ankle and further up in your lower back.