Autumn seems to have sneaked up on us with the dark mornings and a definite nip in the air most days. So, let's see how we can keep you going over the next few months until those daffodils and snowdrops start peeking through.
Check out this month’s newsletter about keeping that chronic pain at bay, looking after your tech neck, how to boost your immune system and stock up on healthy eating.
Thank you all who manged to complete the patient participation questionnaire. It was interesting to read your responses but very comforting to know that you feel we are doing a great job and you are happy with the service we provide. Unfortunately, or maybe not, there were no constructive suggestions to help improve the running of the clinic, however, we will endeavour to continue to review and develop our processes and procedures to ensure your experience is a great as we can make it.
A few were happy to be included in the draw for the prize of a neck pillow and we are very pleased to announce that Troy's patient, Sue Hatherly, is the winner of a Sissel memory foam neck pillow - Congratulations Sue.
Data collected from the questionaries was used to illustrate aspects of our application for the Royal College of Chiropractors PPQM (Patient Participation Quality Mark), which we have managed to secure concurrently for the last 15 years. After many, many hours of rewriting policies and procedures, and gathering information and photographs, Alex managed to pull the document together last week in time for submission to the college for consideration.
As we head into another wave of infection, we are constantly reviewing the safety of patients and team members during their time in the clinic. Currently we do not foresee any further alterations in what we are already providing but should things change we will update you, so please keep vigilant and visit the website regularly for any news. http://www.beestonchiropractic.co.uk/blog/
Weather Changes and Chronic Back Pain
Temperatures are changing as the colder seasons approach. Those who suffer with chronic back pain might notice that their condition aggravates as temperatures or seasons change. Although there’s not much scientific evidence to prove a link between chronic pain and humidity, temperature changes and wind speed, weather changes can certainly affect those who suffer with joint pain conditions, especially arthritis and osteoarthritis.
The most commonly accepted reasoning is that with colder temperatures comes lower air pressure, which can cause joint tissues to expand and further worsen joints already prone to swelling and tenderness.
If cold weather worsens your pain, you can take these three simple steps to combat it.
- 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 opt for over-the-counter heat wraps.
- Water Therapy
If you like swimming, try to visit heated indoor pools with hot baths, Jacuzzis and saunas a few times a week for almost instant pain relief.
- Stay Active
As tempting as it is to lounge 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 a Pilates routine at home.
However, if your pain stops you from leading a normal life, the best option is to visit your chiropractor and professionally address the root causes of joint and back pain.
The Pains of Tech Neck
Do you spend most of the day hunched over staring at the screen of your smartphone or tablet? This could be causing damage to your neck and shoulder joints.
Tech Neck, as it is known refers to the strain in your neck and shoulder muscles that develops as a result from excessively craning your neck down when you are looking at a phone or a portable tablet device.
Although many of us will use such devices when we are working throughout the day there are ways to ensure that they don’t cause too much damage to your spine and neck joints. One key way is to make sure you limit the time you spend on such devices; it is advised that for every 15 – 20 minutes you spend on your device you should take a 3 minute break. This is due to the fact that it is easy for a posture to change when we hold a position for a long period of time, so really try to limit yourselves to periods of 15 – 20 minutes where possible.
Making sure you’ve got the right posture can also be crucial. Rather than hunching forward to look at your screen, sit up straight and bring your phone or tablet up to eye level. This will help keep your spine aligned rather than curved and should reduce overall strain on your neck and shoulder muscles. This may feel a little odd at first but it will soon become a natural fit. If you are in an office you may want to think about a tablet or phone holder as this will help to raise your gaget up to your eye line instead of you having to hunch over. This also applies to your computer screen. For most people, the computer screen is located below your natural eye line leaving your head and shoulders to naturally hunch downwards. By raising your computer screen to your eye level you will force yourself to keep your head in a more natural position.
Seperate your screen from your keyboard to achieve the perfect posture.
Small and gentle stretches are a great way to relieve the tension in the upper body. Bend your neck to the right so that your ear moves closer to your shoulder. Relax and hold for 20 seconds. Return to centre, and then repeat the move to the left. Do a repetition of five. A further exercise is to do a simple chin tuck. Tilt your head down and tuck your chin into your neck. Hold for five seconds, and then look back up. Do a repetition of ten. These exercises will help release any tension that might be created due to excessive strain from hunching over.
Make sure to listen to your body. If you have any aches and pains in your neck, shoulders and upper back, it usually means something is not working properly.
Boost Your Immune System with Chiropractic Care (Covid-19 Edition)
We often talk about the immune system and how strong or weak it is; but what is it? Our body relies on our immune system to defend us from viruses, bacteria and anything that it considers to be a pathogen. Developing a strong immune system is vital not only to maintain good health but also to support our body in functioning to its full potential.
The world is currently facing a new crisis caused by coronavirus SARS CoV-2, which manifests as the disease Covid-19; this virus attacks the immune system and implants itself in the lungs, causing breathing difficulty. This new virus seems to affect those with a weak immune system, older people and those with pre-existing respiratory conditions, such as asthma, diabetes, high blood pressure and cancer. During those difficult times, it is essential to protect ourselves and others by boosting our immune system and staying home. Following the UK Government guidelines here is how you can help end the contamination and save your life and the life of the ones you love.
What else can be done at home to boost the immune system?
Our lifestyle plays a huge role in whether or not we stay healthy. It can be hard to assimilate the right nutrients to boost our immune system only through a healthy diet. One way to maintain our immune system is to introduce food supplements like vitamin C, D and B, key nutrients into our diets.
Our immune system is made up of proteins, tissues, organs and cells (white blood cells) and all of these work together to keep us healthy. Its main role is to protect and fight against harmful organisms, pathogens, and neutralise them whenever they come into contact with them.
While much of chiropractic treatment focuses on muscle, joint and bone pain, chiropractic adjustments can aid the overall health.
One of the main causes of immune system problems comes from the compression of nerve pathways. Musculo-skeletal adjustment can improve our overall health by keeping us mobile and reducing the risk of getting chronic diseases.
Consult your GP or contact your local chiropractor if you have muscle or joint pain, or if your mobility feels restricted.
Staying Healthy, Safe and Fit During Winter
With shorter days and colder weather, finding the motivation to stay healthy and fit can be difficult. And that can lay the foundation for a weakened immune system, posing a greater risk of developing illness or injury. No wonder they call it the winter blues! Here are some easy tips on exercise, diet, health and wellness that you can follow during the cold season.
Start a Keto diet
The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits. In fact, over 20 studies show that this type of diet can help you lose weight and improve your health. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
Add Omega 3 fatty acids
Omega 3 fatty acids are a healthy type of fat that are naturally found in many food types including fish, plant seeds and nuts. Omega 3 fatty acids are great for reducing joint pain and stiffness as they are a natural anti-inflammatory”. Studies have also shown that omega 3 fatty acids help lower levels of depression, which people commonly feel during the shorter, darker days of winter.
Cook with Spices and Spice Related Foods
Onions, garlic, ginger and turmeric are the perfect items to add flavour to your dishes. Not only do they make food taste great, but they’re also shown to help improve immune function. Fresh garlic, ginger and onions are more than flavouring. Using all three together has a synergistic effect on lowering cholesterol and blood pressure. Turmeric is a spice traditionally used in Chinese and Indian medicine. This spice helps to combat a number of conditions including inflammation and heart disease, and it also acts as a powerful antioxidant.
Plan your Workouts
If you don’t feel in the mood for fitness, you can do exercises at home. There are plenty of resources online that supply workout videos and exercises. These resources offer a variety of workouts including yoga, strength training, aerobics and other body-weight exercises. But try to stick to a weekly exercise plan so you don’t put off your regular exercise activities. On Sunday night, write down your exercise schedule for the next seven days. Choose your exact workout routines, activities or exercises for each day and how long they will be. Knowing what you’re scheduled to do each day ahead of time makes it easier to stick to.
Head to a Steam Room or a Sauna
If you begin to feel yourself experiencing depression or higher levels of stress after the holiday season, steam rooms and saunas can help. They help tense muscles to relax, which can alleviate feelings of stress. The high temperatures also get you working up a sweat, which is a great way to detoxify your body and your skin.
Frequent Hand Washing and Vitamin C
Frequent hand washing throughout the day and consuming lots of vitamin C are an absolute must in maintaining your health during the winter.
Not only do they help protect your immune system and prevent you from developing flu and colds, they also protect others around you.
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.