Clinic News
Tickets are now on sale in reception for our 30 trees for 30 years (Saturday 1st April) event they are £5 each or £10 for a family ticket (up to 5 members). This includes all activities with a chance to win prizes on the games and a goody bag of merchandise. Places are limited so order yours early to avoid disappointment. Please remember there is no onsite parking.
The Cracking Good Cookbook (£6) is also now on sale in reception, they are flying off the shelf and make lovely little gifts for friends and family.
Prize draw tickets are also now on sale @50 each or £2 for a book of 5 - we have some amazing prizes thanks to the generosity of local businesses
We are still appealing to local businesses to support the prize draw with a special gift - this will be drawn at 12 noon on the day by Cllr David Grindell - Mayor of Broxtowe Borough Council. Please contact reception if you can help.
As Luke warms up for his 3-day (100-mile) cycle event we pray he manages to beat the 'Beast from the East' scheduled in the next few weeks.
This month we focus on getting moving. The signs of spring are all around us and as the days are getting longer we should be feeling more motivated. Check out the articles below to see how you can reboot your energy and safely get back into exercise.
Better Energy
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.
Drink up
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.
Choose wholegrain
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.
Spring into Health with Chiropractic Care
Spring is in the air, and it is time to get outside and enjoy it! With warmer weather around the corner, there will be an increase in outdoor sport activities. The best way to take full advantage of this season is to keep your health in tip top shape as well. Here are a few ways in which chiropractic care can help you to stay on top of your health and prepare you for the season ahead.
- Regular chiropractic adjustments can help prevent injuries
No matter what type of outdoor activity you plan to take part in this spring, regular visits to your local chiropractor are helpful in reducing the risk of injury, ensuring you are not putting too much strain on your joints, and checking that your nervous system is functioning normally. Whether you are running, riding a bike, playing ball, gardening, or spending time outdoors with your kids, plan a visit to your doctor to learn the best practices to keep your muscles and joints healthy in order to reduce the risk of injury and pain.
- Chiropractic care can help reduce the stress of a busy spring season
With warmer weather comes busier spring schedules. Whether your calendar is booked because you are spending more time with your kids as they have time off from school, or dealing with a busier work schedule, stress seems to be inevitable as the seasons change. Regular chiropractic care is a great way to reduce and prevent stress that can negatively affect your joints and overall health.
The bottom line is that in order to assure you get the most out of the spring season, and stay on top of your health, you need to take care of yourself.
Back pain and exercising
It is estimated that around seven in ten people will suffer from severe back pain at some time during their lives. Though it is common and uncomfortable, it doesn’t have to be life-changing. If you are suffering from back pain, it is important to try stay active and resume your normal activities. There are several ways to stay active safely whilst suffering from back pain.
Types of back pain:
Pain in the lower back is particularly common, but back pain can refer to pain felt anywhere along the spine from the neck to the hips.
There are generally two types of back pain, non-specific and mechanical. But what is the difference?
Back pain is non-specific when there is no obvious cause, and this is quite common. On the other hand, mechanical back pain is when the pain originates from the joints, bones, or soft tissue in and around the spine.
Mechanical back pain is often associated with placing stress or strain on the back, which could have been caused by several things. For example, poor posture, lifting something incorrectly, and injury, or perhaps even feeling stressed or run down.
Conditions that can lead to back pain:
Though most back pain is non-specific and usually not too serious, there are several conditions that cause back pain which are. For example, a herniated disc (sometimes referred to as a slipped disc) or sciatica.
Occasionally, back pain could be a sign of a more serious problem, such as a broken bone in the spine or an infection.
Worst exercises for back pain:
There are some exercises that will exacerbate back pain.
Exercises and activities that put stress on your joints can increase back pain. This includes high-impact activities, such as running or jumping, which should be avoided until the back pain has subsided.
There is some uncertainty about whether lifting weights should be avoided whilst suffering from back pain. Though lifting weights with the correct form could be fine, it is important to keep an eye on the weight you are lifting and not lift anything too heavy especially if you are lifting it above your head.
Core exercises are important, as strengthening the core can promote good posture and improve stability. However, if you are suffering from back pain, some core exercises could make your pain worse. For example, sit-ups, crunches, toe-touches, or leg lifts can place additional stress on your back.
Exercising with back pain:
Staying active can be an important part of recovering from back pain, and there are plenty of ways to exercise safely without placing additional strain on your back.
Here are some examples of activities that can be done safely and help keep your back strong and healthy.
Walking is often overlooked as a form of exercise but at a moderate pace it can gently and safely work your muscles. It won’t place additional strain on your back and can also help to build stamina and burn calories.
Swimming is a low-impact and aerobic exercise, but the water also adds resistance to your movement. Plus, most water exercises are safe for back pain.
Pilates can be done on a mat or using special equipment, but it aims to strengthen the body with a particular focus on core strength. It can be beneficial for people suffering from lower back pain, and it also improves posture, muscle tone, balance, joint mobility and relieve tension.
Stress-free Exercise Tips
It is estimated that 80 million working days are lost in the UK each year due to stress.
Stress can be caused by more than just emotional challenges. It can also have a physical cause, for example, infections, allergies, extreme temperatures, environmental pollutants and even exercise can put pressure on the body.
Many people think of exercise as a stress reliever, however, our frame is designed for gentle exercise on a daily basis yet most people sit down all day. As a result, the muscles become weak, causing joint restrictions, back and other problems with the bones and joints.
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
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.
