NEW YEAR NEW YOU!? We all know the importance of looking after our bodies with healthy eating and exercise. The new year is a time when hives of us don the trainers and start use muscles we didn't know we had in a bid to feel healthier! But, after a few weeks of lazing about over Christmas and early January, the enthusiasm to launch into a full-on physical programme could put you at risk of back and neck pain. Exercise puts added pressure on our joints and muscles, which could cause issues for your back and neck if not introduced to your body in a safe way or if your body isn't ready for it. Kick-start your New Year routine and maintain optimum posture with the following advice from the British Chiropractic Association (BCA): PREPARE! • Before you begin any exercise programme, it is really important to check that there are no medical reasons why you cannot commence the activity, particularly if you are not normally physically active. Consult your GP if in doubt. • Make sure you get the right attire for your chosen activity. Wearing clothes that are too tight when exercising could constrict your movement and lead to injury. You should also make sure you have appropriate footwear for the type of exercise you are doing – most specialist sportswear retailers will be able to guide you on this, but support is the key! • With all exercise, you need to warm up first. Don’t go straight into it, start with lighter movements like walking or jogging to lessen the chance of muscle strain. When using weight use a light one first to get the technique right Use Equipment Properly • When using weights, make sure your legs are at least hips’ width apart and lift with bent knees. Never keep the knees straight, as this could lead to over-stretching and cause damage to your back. Avoid bending from the waist too, as it will increase stress on your lower back. • A weight held at arm’s length can have the effect of being up to five times heavier, so try to work with weights closer to the body to help avoid injury. Always face the direction you want to carry the weight and lift using a relaxed, straight back without twisting • If using machines, make sure the seat is positioned correctly for your height. You want to avoid stooping or reaching when using equipment, or you could over stretch your back If you have any questions or would like to find out more about getting fit and preventing back pain please don't hesitate to call me 01600 890 282
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Why cleanse rather than diet? With January well under way the New Years resolutions are beginning to slack. According to 'statisticbrain.com', the top resolution for 2014 was to lose weight and 64% of those who make resolutions fail to maintain them past 6 months. Over the years, through all that we eat and drink, we ingest a lot of toxins (don't try to kid yourself- even you healthy eaters have toxins). Our bodies store toxins in our fat cells. If you yo yo diet, miss meals on a regular basis or cut your food (nutrients) intake significantly, your body will slowly lose fat and so the toxins will have nowhere to go. Thus, they go back into the system, making you feel deprived, miserable and tired. The body cannot cope with this for too long and so it holds onto the fat in order to store the toxins and you will put weight back on. A toxic body will find it hard to digest or retain nutrients properly too, leading to poor condition hair, skin and nails, a lack of energy, lethargy, etc. To become truly clean you need to clear out your excretory system, which is responsible for removing toxic waste from your body. The excretory system is made up of three main detoxers - your skin through sweating, your liver and kidneys. Cleansing removes the toxins from the body so that it can correctly absorb nutrients and as a result you will feel more energetic and awake, have better condition hair, skin and nails, in a better mood and just generally more 'well'. If you would like some advise on cleansing and to find out about our 9 day cleanse package you can contact me on 07789549566 or aspiretogether@hotmail.co.uk.
The Foot - Did you know? The foot can be split into three parts FOREFOOT, MIDFOOT and REARFOOT. The foot has 26 bones, 20 muscles, 19 joints, 3 arches and 2 sesamoid bones - Now there’s a lot that could go wrong! The foot’s components and structure are vital in determining the distribution of the ground forces that are absorbed by the body when walking and running. When the foot is moving well the ground reactive forces translate through the foot into the knee - hip - pelvis - lower back and up into the rest of the body. If there is an error in the foot mechanics the forces absorbed by the body can become more dominant in certain areas. If the foot, ankle and knee aren’t absorbing the force correctly for example, this will place excessive pressure onto the hip and lower back and can present itself as pain and discomfort in these areas, leaving the foot and knee pain free! To prevent problems occurring in the foot... Wear supportive shoes that fit well, avoid walking barefoot, keep your foot skin healthy and nails cut neatly. If you develop pain or discomfort get it checked out - usually a few simple tests and observation can identify any errors in the foot mechanics and often simple manual treatment can be enough to restore the foot (and therefore body) back into balance. Call me for more information or advice on 01600 890 282 or visit www.shireschiropracticclinic.co.uk. Is Sitting the New Smoking!?
By Melissa Folly Shires Chiropractic Clinic. We all do it and probably more that we realise. Catching up on work, get into a good book, TV programme, searching the web or taking a long drive... Sitting, sitting, SITTING!? Even if you are active about your health and exercise regularly it seem that active people sit just as much as their couch potato peers . A study from the International Journal of Behavioural Nutritional and Physical Activity 2012 reported that on average we spend 64 hours a week sitting despite any activity outside this that's around 9 hours a day! Your body is designed to MOVE! Sitting for long time periods causes your body to shut down at the metabolic level and slows your circulation, therefore you use less blood sugar and burn less fat, leading to an increase in risk of heart disease and diabetes. Five Reasons WHY to avoid the chair when you can. 1. Prolonged sitting reduces circulation to the brain, affecting creativity and mood. 2. Poor posture at your desk weakens your back muscles and tightens your chest. 3. Sedentary behaviour has been linked to various illnesses; cancer, heart disease, diabetes. 4. Slouching increases the laxity in your spinal ligaments and it can take 30 minutes for them to regain stability to effectively support the spine when walking. 5. When your sitting your hip flexors tighten up reducing your hip and lower back range of movement and can lead to injury. Five ways to get on your FEET! 1. SET REMINDERS – on your computer or phone, every 20 minutes prompting you to get up, move and re set your posture! 2. WALK and TALK – catching up with friends or colleges, instead of sitting in a coffee shop or conference room, get out the thermos flask and walk! 3. Keep Hydrated – increasing the amount of trips to the kitchen to fill up with fluid will also increase the amount of trips to the WC :) 4. TALK on your FEET – take phone calls standing up, and if you have room pace around too. 5. GOALS – try getting in 5'000 steps a day, you can download aps to track your daily activity . So stand up now, take a few steps and breath deeply - Its good for your body and your mind! The increase in oxygen that you get by breathing in a full inhalation helps to feed the brain increasing concentration and efficiency … Helping to affect your health and the health of your business! What’s it all about? ADHD? Dyslexia? Dyspraxia? Speech and Language Impairment? Autistic Spectrum Disorder? Dyscalculia?
Oops – my blog is slightly later than planned and I’m beginning to think it’s catching – the memory problems that is – or is it just my age? So, a week later than promised – I want to just try and simplify or explain a bit about these different conditions and the overlaps that occur. 70% of poor readers/people with dyslexia have co-occurring learning difficulties or differences, as I prefer to think of them. This means that anyone assessing an individual for dyslexia – child or adult – needs to be looking out for those overlaps, as it’s important to work with the whole person rather than working with ‘a condition’. It’s useful for parents and others coming into contact with a person with these conditions through education and employment to have a basic awareness of the differences, so they can offer guidance and support and can treat people fairly – making reasonable adjustments when necessary. As an assessor – I try to keep up with the latest research and thinking, so I can make the best possible judgements when I’m carrying out an assessment, so I can offer the most appropriate support and guidance to an individual, parents or partners, teachers, trainers and employers. As dyslexia alone is the exception rather than the rule, let’s take a quick look at possible co-existing conditions.The most common conditions are: Developmental Coordination Disorder (DCD) or Dyspraxia: Affects spatial skills, fine and gross motor skills and balance often leading to other health issues and a very low self esteem. Dyscalculia: Affects learning of numbers, symbols and basic maths concepts, including time. Attention Deficit Hyperactivity Disorder (ADHD): One of the most commonly diagnosed mental disorders possibly caused by an imbalance of chemicals that regulate how the brain controls behaviour. Can lead to impulsive, erratic and unpredictable behaviour. Autistic Spectrum Disorder (ASD): Autism and Asperger Syndrome are both part of a range of related developmental disorders known as autistic spectrum disorders (ASD). ASD affects how a person communicates with, and relates to, other people. It also affects how they make sense of the world around them. Symptoms can be grouped into three categories: · problems and difficulties with social interaction – including lack of understanding and awareness of other people's emotions and feelings · impaired language and communication skills – including delayed language development and an inability to start conversations or take part in them properly · unusual patterns of thought and physical behaviour – including making repetitive physical movements, such as hand tapping or twisting (the child develops set routines of behaviour and can get upset if the routines are broken) Visual Stress (sometimes referred to as Scotopic Sensitivity Syndrome or Meares Irlen Syndrome) – affects those with and without dyslexia, but is a common characteristic in visual dyslexia. Visual disturbance which can sometimes be ‘settled’ with use of coloured filters or lenses. Some people are averse to ‘labels’, but early diagnosis of these conditions can lead to early intervention and support, which in turn can reduce negative impact and frustration. A bit heavy huh? Well all you really need to know is that a person with dyslexia cannot be put neatly in a box. These overlaps mean their profile is unique and should be treated as such. Right – off my soap box and see you next week for a look at how dyslexia runs in families. |
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