Please be advised that Innate Vitality will be closed from 10:30am on Tuesday 7th November 2017 for Melboune Cup.
Dr. Alexandra Mackey will be working from 7:00am until 10:30am on this day at the Springwood clinic. If you would like to secure an appointment, please contact the clinic on (07) 3299 5596 or email firstname.lastname@example.org.
Dehydration and Hot Weather
Spring has sprung! However, with the heat we have experienced over the past week, one might think it is summer.
Dehydration is especially common during the warmer weather. This is because when the temperature rises, the body will cool itself by sweating. This results in the body losing fluid that is essential for the body to function normally.
Dehydration is the result of not repleneshing the appropriate amount of water that is lost during this process. Ensure you are drinking at least 6-8 cups of water per day to avoid dehydration during this warm weather.
Recipe of the Month: Stir-fried Broccoli & Cashew Chicken.
SERVES 4 - PREP 15 MINUTES/COOK 5 MINUTES - TOTAL CALORIES 813 / CALORIES PER SERVE 203
Cook this fave takout meal at home and save time, money and calories.
2 teaspoons coconut oil
300g skinless chicken breast fillet, halved horizontally, finely sliced and seasoned with S&P
1 bunch Chinese broccoli, trimmed, cut into 5 cm lengths
1 bunch broccolini, trimmed, halved crossways
2 tablespoons teriyaki sauce
1/3 cup Chicken Stock
1 small iceberg lettuce, thickly sliced into large rounds
3 tablespoons raw cashes, roasted and chopped
1 long red chilli, finely sliced
Heat the oil in a large wok over high heat. Once melted, add the chicken and cook, tossing, for 3 minutes. Add the Chinese broccoli, broccolini, teriyaki sauce and stock and stir-fry for another 2 minutes or until the chicken is cooked and the sauce is reduced.
Divide the lettuce among four plates and top with the chicken stir-fry. Sprinkle with cashews and serve.
Bridges, M., & Palmer, R. (2016). Food for life (1st ed.).
Essential nutrients that all women should consider adding to their diet.
It can be challenging to know what supplement to take when there are so many different kinds readily available. We all endeavor to maintain our health and vitality through a balanced diet and regular exercise. In order to educate our patients further, please see below three important nutrients all women should consider adding to their diets:
Iron is one of the most frequent micronutrient deficiency experienced by women. Iron is vital for many cellular functions and is required to ensure they continually operate at the maximum level. Cellular functions that require iron include respiration, DNA synthesis, energy production, the transport of oxygen and cell proliferation. The symptoms that can be experienced by women who are deficient in iron include:
Reduction in endurance and work performance and,
Compromised cognitive functions
Women who are in their reproductive age require a higher daily intake of iron in comparison to men; increasing this requirement when pregnant. Sources of iron can be found in both animal and plant foods. Meat, fish and poultry are animal sources that are rich in iron. Dried beans, peas, lentils are great plant sources that include iron.
In order to ensure musculoskeletal health and function, studies have found that Vitamin D is essential for this. Vitamin D plays a significant role for assisting the absorption of calcium and metabolism for overall bone health. Exposure to the sunlight is the most widely known method for receiving Vitamin D, however, this is usually not enough. It is extremely important for women who are older and post-menopausal to ensure their Vitamin D levels is sufficient. If your Vitamin D levels are insufficient, this can result in balance issues, fractures and falls due to the lack of calcium in your bones.
A fatty acid that is essential for women is Omega-3. Interestingly enough, the body cannot produce Omega-3, however is necessary for human health. Omega-3 is found in fish, such as tuna, salmon and other seafood including algae and krill, some plants, and nut oils. Omega-3 is essential for brain function, the ability to reduce cardiovascular disease and also extremely important during pregnancy.
Percy L, Mansour D, Fraser I. Iron deficiency and iron deficiency anaemia in women. Best Practice & Research Clinical Obstetrics & Gynaecology. 2016. doi:10.1016/j.bpobgyn.2016.09.007.
Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014; 19(2):1 64-74.
Coad J, Pedley K. Iron deficiency and iron deficiency anemia in women. Scand J Clin Lab Invest. 2014; 74(suppl 244): 82-9.
Dietitians of Canada. Food Sources of Iron. 2016. Available at: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Iron.aspx. Accessed March 1, 2017.
Brech GC, Ciolac EG, Peterson MD, Greve JMD. Serum 25-hydroxyvitamin D levels are associated with functional capacity but not with postural balance in osteoporotic postmenopausal women. Clinics. 2017; 72(1): 11-6. doi:10.6061/clinics/2017(01)03.
Grant WB, Holick MF. Benefits and requirements of vitamin D for optimal health: A review. Altern Med Rev. 2005; 10(2): 94-111. Review.
Khadilkar SS. The emerging role of vitamin D3 in women’s health. J Obstet Gynecol India. 2013; 63(3): 147-50. doi:10.1007/s13224-013-0420-4.
Kris-Etherton PM, Harris WS, Appel LJ; American Heart Association. Nutrition Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002; 106(21): 2747-57. Erratum in: Circulation. 2003; 107(3): 512.
Coletta JM, Bell SJ, Roman AS. Omega-3 fatty acids and pregnancy. Rev Obstet Gynecol. 2010; 3(4): 163-71.
Easter Chiropractic Hours
We would like to inform our patients that Dr. Alexandra Mackey will be away during the Easter period. For all bookings and enquiries, contact the practice on (07) 3299 5596.
Research has found evidence that chiropractic adjustments, including spinal manipulation, improves migraine and cervicogenic headaches.
Do you suffer from headaches? You are definitely not alone! According to Headache Australia, headaches are one of the most common symptoms experienced by humans. Headaches can be described as an uncomfortable and unpleasant pain, throbbing or pressure. Pain management for headaches can include hydration, manual therapies, relaxation, rest and even short-term use of pain medication.
Studies have found that there is an inaccurate estimation of the number of people who suffer from migraines. This is due to a large amount of sufferers not seeking care from a healthcare professional. Google has now made it easier for people to self diagnose and self manage. However, it can be difficult to diagnose the cause of a headache. Therefore, the treatment required will differ from case to case. If you are looking for relief, it is important that you seek help from a qualified practitioner, like your chiropractor.
Studies have found that turmeric has a variety of medicinal benefits! This is why you should include turmeric in your diet. Try adding turmeric into your diet by mixing it with rice, adding it to a smoothie, mixing it into your tea, placing a pinch to your eggs and many other ways!
Why not try this simple turmeric tea recipe? This recipe can help to assist you in adding turmeric into your diet.
1 Cup of Water or Almod Milk
1 Teaspoon Turmeric
1 Teaspoon Cinnamon
1 Tablespoon Honey
1/2 Teaspoon of Black Pepper
Bring water or almond milk to a boil.
Simply add the ingredients into the boiled water or almond milk and stir.
Steep for 10-15 minutes.
The hidden affects your smartphone has on your neck.
Photo from Kenneth K. Hansraj, MD, Chief of Spine Surgery, New York Spine Surgery & Rehabilitation Medicine
Billions of people are using their phones daily, due to being a great tool to communicate, stay in touch and entertain oneself with the large variety of applications available. However, the average person is spending too much time on their smartphone due to the technological revolution and leading busy lifestyles. Research has found that this can have significant consequences especially on your neck.
Kenneth Hansraj, Chief of Spine Surgery, conducted a study on the stresses about the cervical spine caused by posture and position of the head. The weight of an adult head in neutral position weighs approximately 5 kilograms. It was found that the weight on the spine when flexing your head forward in varying degrees increases dramatically. Kenneth Hansraj stated “as the head tilts forward the forces seen by the neck surges to 12 kilograms at 15 degrees, 18 kilograms at 30 degrees, 22 kilograms at 45 degrees and 27 kilograms at 60 degrees.”
When the natural curve of the spine is reduced, the stresses about the cervical spine are significantly increased. The ideal solution to this problem would be to throw your smartphone in the ocean. Unfortunately, that is not realistic… Although, we can offer some neck exercises that may prevent the occurrence of neck pain and headaches that we are starting to see more commonly.
Exercise 1: The Chin Tuck.
Looking in front of a mirror whilst focusing your eyes on the horizon, bring your chin back to create a double chin without dropping your eye level.
Once you have completed step 1, bring your head forward to maximum extension whilst keeping your eyes focused on the horizon.
This is classified as one repetition. Complete 10 repetitions of this exercise.
Exercise 2: Side Bend.
Sit on a chair with both feet flat on the floor. Sit up straight whilst keeping your shoulders back. Relax your arms.
Tilt your head to your left shoulder as far as you possibly can until you feel the stretch in your neck. Hold this position for 30 seconds.
Tilt your head to your right shoulder as far as you possibly can until you feel the stretch in your neck. Hold this position for 30 second.
This is classified as one repetition. Complete 2 repetitions of this exercise.
These exercises may help prevent the progression of the need to progress to surgical intervention due to early degeneration. Another important recommendation would be to try and reduce the amount of time spent on your smartphone.
Recipe of the Month: Fried rice with sesame beef and vegetables.
Did you know that your gut is vital for maintaining general health and wellbeing? Therefore it is important to love your gut! Your gut is not just responsible for digesting food, but assisting with immunity and protection, absorption of nutrients, physical health and the prevention of disease, protection from harmful bacteria, parasites and virus’ as well as much, much more!
Why not try this recipe from Love Your Gut to kick-start your journey into keeping your gut healthy!
2 tbsp rapeseed or other light flavoured cooking oil
1 clove garlic, sliced
200g sirloin steak, trimmed and sliced into thin strips 1cm wide
2 tbsp dark soy sauce
walnut size piece of ginger, peeled and grated
1 tbsp sesame seeds
250g long grain rice
¼ tsp salt
1 red pepper, seeds removed and cut into strips
1 tbsp chives chopped
100g green beans, cut into 5cm lengths
8 water chestnuts, sliced
1 tbsp chopped coriander
Warm the olive oil in a wok and cook the garlic until it is just beginning to brown.
Discard the garlic and leave the oil to cool a little.
Place the strips of steak in a bowl with 1 tbsp garlic infused oil, soy sauce, ginger and sesame seeds.
Mix these ingredients together and leave to marinade for 10 minutes.
Place the rice in a saucepan with twice the volume of water and a pinch of salt.
Bring the water to the boil, reduce to a gentle simmer and place a lid on the saucepan.
Simmer the rice very gently for 12 minutes.
Half way through the cooking time quickly lift the lid and add the green beans to the rice so they can steam.
Replace the lid and continue cooking.
Heat the remaining oil in the wok and stir fry the strips of red pepper until soft. Add the beef strips and fry briskly for two minutes, followed by the cooked rice and green beans.
Toss the contents of the wok together, scraping up any residue on the base. Add the water chestnuts and any leftover marinade. Stir fry for a further two minutes.
Scatter the chopped coriander and chives into the wok and serve with some extra soy sauce if required.
Why all women need to know about this exciting new research!
It was found that women who receive chiropractic care during pregnancy increase their ability to relax their pelvic floor muscles while at rest.
This finding suggests that chiropractic care can be very beneficial for pregnant women. When the pelvic floor muscles are relaxed, this can assist women to have a natural vaginal delivery.
This study and its findings is extremely important for women as the pelvic floor muscles play a vital role to the birthing process. It can also assist in preventing incontinence and other related issues.
This exciting discovery means that the likelihood of having a natural and complicated free childbirth may be enhanced by receiving chiropractic care.
According to Neruoscientis and Chiropractic Researcher, Heidi Haavik, when a natural vaginal delivery occurs, and free from drugs and intervention, both the baby and the woman are better off. Heidi Haavik stated "... this study we have just done suggests chiropractic care can help women by relaxing their pelvic floor muscles."
Natural factors such as pregnancy, childbirth and aging put a lot of stress on your pelvic floor muscles. According to The Spinal Research Foundation "across the world, millions of women suffer from incontinence and related conditions, contributing to a massive emotional, physical and social and financial costs and stress."
More quality chiropractic research faciliated by donors to The Spinal Research. Is chiropractic research important to you? Donate now www.spinalresearch.com.au.
Do you sit for long periods of time? Find out the hidden risks associated.
Do you sit for long periods of time? Sitting down for a short portion of time is a great way to relieve stress and recover from activity. However, many of us today remain sedentary for longer, meaning we are becoming less mobile and active.
Watch this short video to find out how sitting for long periods of time effects your body and the hidden risks associated.
Are you drinking enough water a day?
Do you drink enough water a day? Did you know that approximately 60 per cent of your body weight is water? The human body continuously loses water. This loss occurs unknowingly, through regular bodily functions such as breathing, digestion and sweating (occurring during warm and even cool conditions). Therefore, it is common that we may incorrectly estimate the amount of water we require to ensure our water levels maintain equilibrium.
As you know, water is a requisite for life. Water is a requirement and extremely important for most functions in the human body, including:
Ensuring the health and strength of every cell in the body is maintained
Assists your body to regulate temperature through sweating
Hydrates and moisturises your skin
Transfer of nutrients and oxygen to cells
Supports digestion and decreases the possibility of constipation
Provides natural lubrication to joints
Helps remove harmful toxins and waste products from your body
If you find that you do not drink enough water a day, get assistance from My Water Balance: Hydration Daily Tracker. This is a phone application that helps you drink water regularly! This application will calculate your daily water requirement and sends you friendly reminders throughout the day to drink water.
Water is the best form of hydration. Other drinks do contribute to your daily hydration due to their water content, but other elements such as sugar and artificial ingredients results in your body having to process and eliminate these. By drinking just water, you hydrate your body without burdening it with unnecessary elements.
Australia Day 2017
We wish you all a happy and safe Australia Day 2017 from everyone here at Innate Vitality. Please be advised that Innate Vitality will be closed on Thursday 26th January.
Ancient Minerals Ultra Pure Topical Magnesium. How it can benefit you!
Innate Vitality now proudly stock Ancient Minerals Ultra Pure Topical Magnesium. The mineral, magnesium, is required for over 300 different enzyme reactions in the body for a variety of different functions.
Therefore, it is extremely important to ensure that our bodies maintain sufficient magnesium levels through diet or supplementation.
Magnesium has been found to relieve health conditions such as:
Migraines & headaches
Stress & anxiety
Muscular aches & pains
This is why Ancient Minerals Ultra Pure Topical Magnesium could be perfect for you!
We are already half way into January! Time flies when you are having fun. Start the new year with new brows! Receive 50% OFF your next brow sculpture with our Beauty Therapist Jana. T&C's apply.
Chiropractic Hours 2017
We have made it even easier for you to track our Chiropractor Dr. Alexandra Mackey! Here is the new Chiropractic hours and locations for 2017. For all booking enquiries, please contact us directly on (07) 3299 5596 or email us at email@example.com.
What is your Health & Fitness age?
Here at Innate Vitality, we love to educate and inform our patients with as much knowledge as possible in order to reach optimum health and vitality. Statistics currently show that two thirds of Queenslanders are not in very good shape. Eating better and exercising at least 30 minutes every day provides a range of benefits including but not limited to sleeping better, decreased back pain, reducing your risk of injury and also increasing your metabolic rate, so you burn more calories while at rest.
We all know how old we are, but do we really know our Health & Fitness age? This is a super fun and informative way, through the Queensland Government, to find out exactly where your Health & Fitness currently lies and where you could improve. Calculate your Health & Fitness age today by pressing the picture below, and take action to become a healthier you.
In a bowl, mash the banana with a fork until it resembles a thick purée. Stir in the eggs, baking powder and vanilla.
Heat a large non-stick frying pan or pancake pan over a medium heat and brush with half the oil. Using half the batter, spoon two pancakes into the pan, cook for 1-2 mins each side, and then tip onto a plate. Repeat the process with the remaining oil and batter. Top the pancakes with the pecans and raspberries.
There are many reasons why we crave sugar and usually choose the sweeter option. Carbohydrates stimulate the release of the "feel-good" brain chemical called serotonin. The taste of sugar also releases endorphins that calm and relax you.
Some tips to fight the sugar cravings:
Eat more fruit: Eating fruit instead of sugary sweets will help give you the sweet taste you desire. You are basically "tricking" your taste buds. However, with the added bonus of absorbing all of the essential vitamins and minerals.
Be active: When you feel you want sugar, get up and move. This will take your mind off your cravings and release the feel-good endorphins which in turn assists with eliminating your cravings.
Eat regular: Eating regularly ensures that your blood sugar levels remain stable. Waiting too long in-between meals may set you up to choose sugary and more fatty foods to cure your hunger. Skipping meals is also a bad decision, as this will cause your blood sugar levels to drop.
Reduce intake of caffeine, alcohol, and processed foods: Dehydration is caused when caffeine and alcohol are consumed. This leads to mineral deficiencies in the body. Avoiding processed foods is another great tip, as they a generally high in sugar and salt. This in turn leads to sugar cravings. However, do not be unrealistic. Having a cup of coffee or a glass of wine occasionally is OK! Remember, everything in moderation.
Eating snacks during the day has always been perceived as a guilty pleasure. But fear no more! Our dietitian, Jana, has provided 5 healthy snacks that will sustain your energy levels throughout your busy day at work.
Low-fat Yoghurt ? Low-fat Yoghurt is rich in calcium, probiotics and protein, which together assist in maintaining healthy gut flora, healthy bones and muscle regeneration. When choosing Yoghurt, look out for low-fat varieties, as this is best for good heart health and better weight management.
Vegetables sticks (celery, cucumber and carrot) with Hommus, Tzatziki dip or Low Fat Cream Cheese ? Everyone can benefit from adding extra vegetables to their diet. Including vegetable sticks as a daily snack can help meet the recommended 5 serves a day. Vegetables are packed with nutrients, fiber and antioxidants to help prevent you from developing chronic conditions.
Edamame or Spiced Chick Peas ? If you want something with a bit more spice, there is nothing better than Edamame or Spiced Chick Peas. These snacks are rich with protein and fiber and are naturally low in calories.
Small handful of almonds or other unsalted nuts ? Nuts are a great source of a wide variety of nutrients such as good fats, protein, fibre and antioxidants and vitamins.
Slice of raisin toast ? A source of Low GI Carbohydrates to help keep you feeling fuller for longer.
Recipe of the Month: goodMix Superfoods Fudgey Blend 11 Brownies
As we proudly stock a variety of goodMix Superfood products, this delicious recipe is a must try!
This recipe makes approximately 16 servings.
420g organic butter or coconut oil (I know it's a lot) 360g coconut sugar 180g cacao 6 eggs 120g flour (quinoa, buckwheat, millet or teff flour should work) 150g hazelnut meal 3 tsp coffee granules 1 tsp Himalayan salt 1 cup activated Blend11 optional: 150g roasted hazelnuts
1. Preheat the oven to 180 C 2. Melt the butter over a low heat and whisk in the sugar, cacao and coffee until the mixture is smooth and the sugar is dissolved. 3. Take the mixture off the heat and whisk in the hazelnut meal, flour, salt and Blend11 until combined. This should be enough to cool the mixture, but if it is still hot allow to cool for a few minutes. 4. Then mix in the eggs and hazelnuts until combined and place into your lined tin and bake for 30 minutes. It will be done when some cracks form on the surface and when an inserted knife or skewer comes out mostly clean (it won?t be entirely). 5. Allow to cool on a rack, slice into squares and keep in the fridge.
This month is Tradies National Health Month. A recent health 'snapshot' prepared by the Australian Physiotherapy Association found Australia's trade industry continues to have among the highest health and safety issues of any sector. In fact, every day, 10 tradies are badly injured at work.
This statistic is a huge concern for tradies who rely on their bodies to generate income. If you are going to build a career doing manual work, taking care of your body with these simple solutions will ensure you reduce the risk of injury, get back on the job faster and ensure a longer career in the industry.
Common Problems & Low Cost Solutions
Lifting or Handling Objects
Muscular stress while lifting or handling objects was revealed as the primary cause of all serious injury claims for tradies, and what was this found to affect most? The back. Something so simple as incorrect lifting technique can lead to some of the most serious health issuses and injuries we see. Luckily, it can be corrected. It is essential when handling objects to use good posture and technique; keep your chest up, bend at the knees, not the back and put your weight through your heels.
Chiropractors can teach proper lifting/ loading/ bending techniques, assess muscle srength, flexiblity and fitness to provide home care exercises and fitness plans, educate about injury prevention and provide nutrional advice for weight control and management.
Steel Cap Boots
Steel cap boots are often a requirement on work sites for obvious Health and Safety purposes. However, these types of boots can fatigue the feet and legs faster and their toe-heavy balance can lead to sore shins and potentially shin splints. This can produce a cycle where larger muscles begin to over-compensate, which accelerates soreness and can result in more fatigue. This cycle has the dangerous and very real potential to lead tomore serious leg and back injuries.
The best way to prevent this occurring is through the use of cushioning in the boot. For those whose bodies are subject to constant vibration (for example, who use or are exposed to a jackhammer regularly) or are stationary for longer periods of time, extremely cushy insoles are ideal. For those who are constantly moving, a boot with a toe-spring or with a stiffer frame is recommended.
Regular and prolonged wear of heavy and unbalanced tool belts can place extreme stress on the lower back and contribute to the development of back problems and other health concerns. Although the belt is a work-site necessity for tradies, there are some small tips to ease the stress on the lower back and minimize the risk of health problems. Frstly, avoid excessive weight on one side by distributing the tools and weight evenly. This can be done by using a belt which allows you to re-position individual tool puches which allows for quick and easy changes to the blet set-up. Thirdly, opt for a belt made of lightweight materials, as opposed to leather which can become heavier in wet conditions.
Epsom Salt is a naturally occurring pure mineral compound of magnesium and sulfate that has numerous health and beauty benefits.
Epsom Salt is well known for its beneficial properties that soothe the mind, body and soul. The salts provide numerous health benefits and can help remedy a number of ailments including relaxing the nervous system, soothing back pain and aching limbs, healing cuts, easing muscle strain and drawing toxins from the body. Epsom Salts contains high doses of magnesium and sulfate that are easily absorbed through the skin and into the body's blood stream.
The best way to use Epsom Salts is by adding 1kg to a hot bath (38 degrees Celsius- 44 degrees Celsius) and soaking in this for 15 - 20 minutes. Doing this creates a process called reverse osmosis where salt and harmful toxins are pulled out of the body and magnesium and sulfate enter the bloodstream. Regularly soaking in Epsom Salt baths can help keep you feeling rejuvenated, hydrated and healthy.
For any further questions regarding Epsom Salts or to place an order, please contact our friendly staff on (07) 3299 5596 or via email at firstname.lastname@example.org
Remove seeds from medjool dates and blend until forming a ball, sticky and paste like.
In a mixing bowl, combine all ingredients and mix with your hands or a wooden spoon until well combined. The mix should form nice balls to roll into coconut or other desirable coating. If mix is too wet / sticky to form balls, add more almond meal. If mix is too dry, add a little more of a moist ingredient, or simply moisten hands with filtered water.
Foam Rolling or self-myofascial release (SMR) is a way to self-massage and release muscle tightness or trigger points. Applying pressure to specific points or muscles helps aid the recovery of muscles and return them to normal function.
A trigger point in the muscle, also referred to as a Knot, is a spot which will refer pain, that is, where pain is felt or radiated to one area of the body when pressure is applied to another. One common example of this is the pain that can extend down the leg and into the ankle when foam rolling the IT band.
Foam Rolling works like deep tissue massage, at points it can be uncomfortable and sometimes painful. However, it is extremely important to incorporate foam rolling into your daily workout / stretch routine to make sure your body gets the recovery it needs.
Foam Rolling can relieve muscle soreness by removing Lactic Acid, increase blood flow to the muscles, break up Scar Tissue, increase Range of Motion and Flexibiltiy and help de-stress.
All these benefits work to minimise the chance of injury and decrease recovery time after a work out. A decreased recovery time means increased opportunities to include physical activity in your lifestyle.
Watch these handy videos for more information on the importance of foam rolling!
As Winter rolls around, so do more cases of the common cold and flu! Because these are viral infections, there is little medicine can do and it is often up to us to 'wait it out'. Give your body the best possible chance of beating the flu this season by following these simple steps.
Stay Rested - In order to give your body the best chance it needs to fight off the bug, it is important to ensure you get lots of shut-eye and rest. If you do start to feel flu-ey, call in sick to work and take a day or two to rest up on the couch. This will firstly, allow your body to focus on fighting the bug, and secondly, stop the spread of germs in your workplace.
Drink Plenty of Fluids including Hot Liquids- Drinking fluids like water, low-sugar fruit juices and hot liquids such as herbal teas and lemon and honey water will help prevent dehydration, relieve nasal congestion and soothe any inflammed membranes that line your nose and throat. Keeping your respiratory system hydrated will also cause the mucus to thin, meaning it can be more easily coughed up (so there is less chance it will build up in your lungs and cause an infection).
Embrace the Steam - Either stay in a hot shower for longer or make a mini steam room for yourself. To do this, fill the bathroom sink or a large bowl with hot water (you can add a few drops of menthol or eucalyptus oil if you would like to). Cover your head with a towel and breathe in the steam being careful not to touch the hot bowl. Whether you use the shower or steam over a bowl, both will help moisturise the nasal passags, open your airways and ease congestion.
Gargle - Gargling is an easy and safe way to help moisten a sore throat and bring temporary pain relief. Try adding 1 tablespoon of salt to a glass of hot water. Make sure the water is not too hot as to burn yourself. Gargle for 1 minute.
Keep Elevated - It is important to to keep your head elevated when you sleep to help with the drainage of the nasal passages. To do this, try adding an additional pillow under your head.
Stock up on the Vitamins - Although Vitamin C will not prevent a cold, there is research that indicates it may soften the blow and decrease the severity of some cold symptoms when taken within the first couple days of infetion. Drinking vitamin-rich orange or grapefruit juice or taking Vitamin C supplements are a great way to boost Vitamin C intake. Take Vitamins only as directed.
Help Prevent the Spread of Germs - Do this by disposing of any used tissues into a bin immediately after use, washing your hands regularly and/or using hand sanitiser.
Preheat oven to 180C/160C fan forced. Cook the pasta in a saucepan of boiling salted water, following packet directions, adding the cauliflower for the last 4 minutes of cooking time, until al dente. Drain and transfer to a large bowl.
Heat 1 1/2 tbs of the oil in a saucepan over low heat. Add the flour. Cook, stirring, for 1-2 minutes or until mixture bubbles. Gradually stir in the milk, whisking constantly until smooth. Bring to the boil, stirring constantly. Reduce heat to low. Cook, stirring constantly, for 4-5 minutes or until the sauce thickens. Reserve 1 tbs of parmesan. Stir in the remaining parmesan. Stir in the cheddar, peas, parsley, mustard and garlic. Season with pepper. Stir sauce through pasta mixture. Divide mixture among four 375mL (1 1/2 cup) ovenproof dishes.
Combine the breadcrumbs, remaining oil and reserved parmesan in a bowl. Scatter over the dish. Bake for 15-20 minutes or until top is golden and crisp.
Exam time is hard. There's the long nights, the lack of sleep, the copious amounts of coffee. It is extremely importnat during this time to appropriately manage stress. This will help both your exam results and your overall wellbeing. Follow these simply tips to make sure you dont burn out!
Try to get some sleep.Yes it is hard as the exam date looms, but sleep really is your best friend! Numerous studies have shown tiredness greatly effects the brains ability to learn and retain important information. Whastsmore, tiredness can lead to a lack of focus. Organisation will really help you here as it is assumed you are not learnign new content the night before. So, instead of cramming, do another activity you find relaxing. Perhaps walk the dog, catch up on an epsiode of your favourite TV show or grab a quick bite with a friend. Then make sure to get to bed early so you wake up feeling refreshed, relaxed and ready to go!
Make sure to eat well. Yes it is tempting to grab for those unhealthy mid night snacks, but it is especially important during this time to maintain a balanced dietm, so stack up on those fruit and veggies. Eat nutritous foods that have been proven to aid concentration and memory such as blueberries, yoghurt, seeds, nuts and fish.The morning of the exam, make sure to have a good, solid breakfast.
Go easy on the caffeine. Try to limit your coffee intake to a maximum of 4 cups of instant cofee or 2 cups of brewed coffee per day. Alternatively, you can opt for some herbal teas, try peppermint or green tea.
Stay hydrated. The daily recommended intake is 8 glasses of fluids per day. Drinking plenty of fluids will help you stay hyrdrated and prevent fatigue.
Eat regular meals and snacks throughout the day. Your brain needs glucose to function, so eat complex carbohydrates such as wholemeal bread, wholegrain cereal, oats, lentils, quinoa, lentils and brown rice.
Take regular breaks in between study sessions to get away from the desk! Take a stroll outside in the sunshine, stretch or do a quick workout. This will help you feel more energised and give your brain a break from that computer screen. You will feel more energised and focussed even if your break is just for 20 minutes!
Balance your studying commitments. It is important during this stressful time to do other activities too to avoid burning out from anxiety and stress.
Toss chicken with half the spice mix. Heat oil in large pan over medium heat. Cook onion and garlic, stirring, for 2-3 minutes untill softened. Remove and set aside.
Add chicken to pain and cook over medium-high heat for 2-3 minutes each side until golden. Add lemon, nuts, olives, stock and remaining spice mix. Bring to the boil, then reduce heat to low, cover and simmer for 20 minutes or until chicken is cooked. Serve with couscous and coriander.
Ice (Cryotherapy) and heat (thermotherapy) are both great and relatively inexpensive self-treatment options. However, there is so much confusion about when to use which! Let us help break it down for you, as a general rule of thumb, ice wins for fresh injuries and heat is best for musclular and chronic pain.
It is best to use ice for acute pain caused by recent tissue damage or when a recent injury is red, inflammed or sensitive. When your body is injured, the damaged tissue becomes inflammed which leads to pain, swelling and/or redness. Ice numbs this pain by narrowing the surrounding blood vessels and in turn restricting blood flow to the effected area. This constriction of the blood vessels works to target the inflammation, reduce pain and limit bruising. You can also use cold therapy to relieve post-exercise inflammation and pain.
Ice should be applied following the 20/20 rule: 20 minutes of ice on, followed by 20 minutes of ice off. It is strongly recommended this rule be followed as excessive use of cold can result in tissue damage.
Ice Packs, Ice Massages, Cold Masks, Cold Gel Packs and bags of frozen vegetables are all great options to use.
Whereas ice helps reduce inflammation, heat does the opposite which can delay healing. Heat should therefore never be used to treat inflammation but instead used for muscular and chronic pain. Muscle ache is the result of the build up of the chemical Lactic Acid which occurs when there is decreased blood flow to the damaged area. Heat therapy works by increasing the blood flow and stimilating the elimination of nasty toxins to relax muscular spasm and reduce soreness. Heat can also help ease chronically stiff joints so can be used to relieve Arthritis related pain.
Hot water bottles, Heating Pads, Wheat Bags and Heat Wraps are all effective treatment options.
So often patients come to Innate Vitality with neck and back problems, not realising poor posture may be a contributing factor.
The Posture Medic is a hybrid exercise band and back brace that improves posture and strengthens the core and back muscles. The Posture Medic comes with a 6-week program that guides wearers towards better posture whilst also reducing pain and improving overall health.
Unlike other posture correcting braces (which often only focus on pulling the shoulders back and down), the Posture Medic focuses on correcting both the Postural and Phasic muscles. This is done through a three step process where it is used to stretch, strengthen and stabilise the neck, chest and back. By following the simple exercise program, the back will begin to straighten as range of motion is increased.
It is often hard to maintain good posture throughout the day and this can result in slouching or hunching. As the spine is compressed and the chest and neck muscles tighten, the upper back weakens because it is not properly engaged. The soft memory foam straps of the Posture Medic work to hold the shoulders further back and offer a comfortable reminder to 'straighten up'. Thanks to it's slim and functional design, you wont even miss a beat!
Give this treat a go if you are looking for something a bit healthier than those sugar laden chocolate Easter Eggs! Best part is, they are Gluten Free, Vegan and totally delicious! (serves approx 12-24)
1/2 cup Nut Butter (forNutfree, substitutecoconutoilorsunbutter)
1/2 cup rice malt syrup
150g dark 70% chocolate (for refined sugar free, substitute 1/2 cup coconut oil, 3tbs cacao, 1tbs maple syrup)
3 cups puffed rice or ricebubbles
375g vegan goodMix ball bags
Combine nut butter, rice malt syrup and chocolate in a small saucepan and melt together untill well combined.
In a large bowl, add rice bubblies and ballbag contents. Pour in the chocolate mixture and stir through until the mixture is sticky and holding together.
Spray some silicon Easter Egg moulds with some coconut oil and fill each with the mixture, stuffing them full and firm!
Innate Vitality Welcomes Beauty Therapist and Dietitian Jana Husak!
Innate Vitality would like to extend a warm welcome to Jana who joins the team as a Dietitian and Senior Beauty Therapist!
Jana is the proud business owner of Everbliss Health and Beauty. Jana offers a unique service, providing both health coaching and luxury pampering Beauty Therapy treatments.
With over 10 years experience working as an Accredited Practicing Dietitian, Jana is passionate about helping others achieve optimal health. With expert skills in behaviour change and weight management, Jana has successfully helped thousands of patients achieve significant weight loss with a focus on developing healthy eating behaviours and an active lifestyle.
Jana brings with her over 17 years experience in the beauty industry. She offers a wide range of beauty treatments including the highly popular Everbliss signature facial, spa pedicure, mineral makeovers and professional makeup application. Jana is particularly passionate about wedding and special occasion makeup.
Shoulder Pain? Chiropractic treatment may be for you!
Shoulder Pain is one of the most common problems patients present with. Painful shoulder conditions can have a huge impact on both mobility and enjoyment of life. Shoulder conditions are most often caused by injuries to the shoulder joints, cartilage, ligaments (which help attach bone to bone) and tendons (which help attach muscle to bone).
Getting to the anatomy, the shoulder joint, a universal joint, is the most flexible joint in the human body. It is the union of the humerus, the shoulder blade and the collarbone. The shoulder joint is actually made of two separate joints called the Glenohumeral and Acromioclavicular joints. These function together to allow a huge range of movement.
Despite common perception, Chiropractors are not limited to spine care. Chiropractic care has been shown to be effective for those experiencing a variety of shoulder conditions including:
Rotator Cuff Injuries
Thoracic Outlet Syndrome
Repetitive Strain Syndrome (RSI)
Shoulder Girdle Issues
What to Expect
Dr. Alex will conduct a full physical, orthopaedic and neurological examination of the shoulder, thoracic and cervical spine.
To determine the pain or condition etiology, you will be asked to perform shoulder range of motion and muscle strength tests. In these tests, Dr. Alex will look out for abnormalities or any signs of inflammation. If necessary, XRAY, MRI and/or Ultrasound scans may be required.
The aim of treatment is to firstly, relieve and reduce pain, and secondly, restore functionality and mobility. This can be achieved through chiropractic manipulation, work ergonomic adjustments, home-care exercises, the incorporation of techniques such as Musculoskeletal Accupuncture or a combination of the four.
Dr. Alex may provide you with a shoulder strengthening and rehabilitation exercise plan for you to follow post-appointment. This will be to stabilise the shoulder and reduce the likelihood of further aggravation and injury.
For more information or to book an appointment with Dr. Alex, contact the clinic on (07)32995596 or email email@example.com.
goodMix is a specially formulated mostly organic mix of gluten-free ?super-foods?, designed not only to tantalise your taste buds, but to nourish, cleanse and detoxify your body.
The mix is perfect for providing the things we need but tend to miss out on ? plant protein, enzymes, essential fatty acids, antioxidants, fibre, vitamins and minerals. A great option for vegans and vegetarians, gluten-intolerant and coeliac folks. As part of a low-carb, protein-rich diet with loads of veggies, it can help with:
- Increasing energy levels
- Help with maintaining a health body weight (more lean muscle, less fat)
- Improve skin, hair and nail health
- Normalise blood sugar balance
-Normalise bloody cholesterol levels
-Help decrease high blood pressure
-Improve digestion and bowel transit time
-Help correct underlying vitamin and mineral deficiencies
For more information contact us directly at the clinic either in person or via phone on (07) 3299 5596.
Innate Vitality is a AlliedHealth Centre, which can offer BULK BILLED services to Chiropractic and Dietitian patients who are referred under the Chronic Disease Management (CDM) Plan.
What is the CDM Plan?
The Chronic Disease Management (formely EPC Program) is a Medicare rebate system to help refund the costs of attending private Allied Health services.
Am I eligible?
To be eligible to receive BULK BILLED services you must suffer from a chronic medical condition (one that has been or is likely to be present for six months or more). If your GP deems you eligible, you can be referred to Innate Vitality under a Geneal Practitioner Management Plan (GPMP).
Your GP will decide this with reference to your medical conditions, care needs and the general guidelines set out in the Medicare Benefit Schedule.
How long does it last?
A Medicare rebate is available for a maximum of five (5) services per patient per calendar year (12 months).
Do I have an out-of-pocket expense?
If a provider accepts the Medicare benefit as full payment for the service, there will be noout-of-pocketcost.
Recipe of the Month: Blend11 best ever banana bread
Why not make your very own Banana Bread with the goodMix range!
4 x large ripe bananas
1.5 cups Blend11 / NeoBlend
1/2 cup sunflower seeds
3 tbsp coconut oil
4 tbsp psyllium husks
2 tbsp chia seeds
1.5 cups water
1.5 cups oats
2 tsp ground cinnamon or ginger
Mash bananas & mix through all dry ingredients.
Place in a loaf tin lined with baking paper & add coconut oil, water & mix thoroughly (until it?s quite thick).
Press firmly into tin and leave on the bench for approximately 4hrs to set. The loaf is ready to go in the oven when you can pull the paper away from the side of the bread & it keeps its shape.
Preheat oven to 170 degrees.
Place loaf in oven for approximately 30-40minutes. After this time pull it out of the oven and flip it over to cook on one of the oven racks for another half hour or so (depending on your oven). The loaf is ready when it?s golden all over and makes a noise when you tap on it!
Serve with butter and or honey or however you like to enjoy! Also this loaf freezes well!
Pain from tense, strained muscles and joints is one of the most common problems healthcare professionals deal with. Whether due to physical injury, or as a direct result of daily stress, the results can be agonising for the sufferer.
The simple design of the ball massages the skin and muscles using the 230 densely packed, raised conical shaped areas on the ball's textured surface. Your massage ball can be used directly over clothing or on bare skin. If you use it on bare skin avoid using oil as it makes it too slippery. Use a little body talc instead. You can use light or heavy pressure depending on your needs. The pressure can be applied to a single point or rolled over wider areas.
It depends on how much pressure you apply and what kinds of problems you may have. Any application that directly addresses myofascial (soft-tissue or muscular) problems (such as neuromuscular, deep tissue, trigger-point, or similar therapies) may be painful when treating problem areas; the pain comes not from the work itself but from the tissue pathology. If you have serious or intense pain you should consult your physician or health professional.
Get yours at Innate Vitality today! Only $12.99. Purchase a Remedial Massage and only pay $8.00.
Just like that, another year has passed! A New Year provides the perfect opportunity to create some healthy and positive changes in your life. New Years Resolutions can be wonderful to set goals, boost morale and provide that fresh kick of motivation that may have dwindled towards the back half of 2015.
For many though, New Years Resolutions just dont seem to stick. The Gym will be packed in January then back to half empty come April and that 'awesome' no sugar/ alcohol / junk food diet really doesn't seem so awesome anymore.
It is important we set goals in a way that won't set us up to fail. It's a harsh reality but extremely strict, vague and just plain old unrealistic resolutions (I'm looking at you fad-diets) won't bring us any closer to achieving our long term/ end goals.
Below are some handy hints on how you can set yourself up for success and make 2016 your healthiest year yet.
1. Write down your End Goals & How-to Steps
Setting unrealistic goals is arguably the number one reason why people often fail. A number of studies have linked the physical act of writing down goals to an increased likelihood of achieving them (true story)! So, write down your end goals and keep them somewhere you can see them as a reminder to stay on track - this might be on the fridge or at the office. Secondly, write down your How-to Steps i.e. the way you plan on smashing those end goals! For example, if your end goal is to get fit, your How-To Step might be something along the lines of 'walk to work once a week and increase this number over time'.
2. Exercise for fun, not punishment!
We get it, endlessly running on a treadmill is not everyone's cup of tea. For some, this is extremely boring. That is why it is important to find a type of exercise you will enjoy. This way, exercise will become less of a chore or punishment and more of a hobby or release. Check your local gym timetable for spin classes as they are a great way to get fit! Or you could try organising a weekly walking group with you and some friends.
3. Stop with the Diets
Diets, especially those fad 'no-carb', 'acai-everything', 'sugar free' diets are extremely hard to maintain. Life and eating is all about balance. Instead, make the resolution to eat healthier generally by making smaller changes you will be able to stick to.
4. Pack your own Lunch
You know what they say, abs are made in the kitchen! If one of your end goals of 2016 is weightloss, then food prep is your knight in shining armour. Packing a lunch gives you total control over what you put into your body. Having a healthy ready-made alternative with you will also reduce the likelihood you give into those pesky food-cravings. You are much less likely to reach for that slice of cake in the work fridge if you know you've packed an apple right?
5. Utilise social media
Facebook and Instagram are filled with accounts dedicated to health and fitness! Use this to your advantage and fill your feed with photos that will motivate you and keep you inspired. Whether these be healthy cooking pages, personal training accounts or even a page that just posts motivational quotes, do whatever will keep you positive and on-track.
6.Get to know Portion Control
As mentioned above, eating is about balance, however, it can be hard to strike the right one. Choose foods from all food groups and go for the healthy alternative where you can. Put simply, the recommended portion sizes are: A serve of fruit, starchy carbohydrates and low starch vegetables should each be the size of your fist. A serve of meat / poultry should be roughly the size of your palm.
7. It's okay to slip up
Remember, you are only human so don't beat yourself up if you fall of the bandwagon! It is perfectly okay to indulge every now and then or skip that workout after a long day. Just remember to shake it off, get back on the horse and keep trying.
We wish all our patients and readers a happy, healthy and safe 2016.
4 servings - 11 ingredients - 0:03 to prep - 0:07 to cook
4 x 150g Tuna steaks
1 tablespoon olive oil
1 tablespoon soy sauce
3 vine-ripened tomatoes, seeds removed, chopped
1 red onion, thinly sliced
1 large avocado, fresh chopped
1/3 cup (15g) coconut flakes
1 bunch coriander, leaves picked
1 tablespoon soy sauce
Juice of 1 lime
1 tablespoon olive oil
Preheat char grill pan over high heat. Pat tuna steaks dry with paper towel then brush over oil and soy sauce. Season with pepper and cook for 1 minute each side, then 10 seconds on each edge, or untill still rare in the centre. Set aside to rest, loosely covered with foil, for 5 minutes.
To make the salad, combine the remaining ingredients in a bowl and toss to combine.
For the dressing, combine all the ingredients in a bowl, then season and drizzle over salad.
Slice tuna against the grain and serve with the salad.
Fitria is an accredited practicingDietitician who is passionate about helping others achieve their health goals. Fitria can assist with a variety of health conditions including, but not limited to, diabetes, irion deficiency, heart disease, food allergies/ intolerances as well as general weight loss and healthy lifestyle advice.
For Private Patients: Initial Consultations are $90 (40 minutes) and Review Consultations are $55 (20 minutes).
Most Australian private health funds give rebates for visits to an Accredited Practicing Dietitian depending on your level of extras cover.
If you have an EPC referral from your GP, Fitria will bulk-bill the consultation so there is no out-of-pocket expense.
Fitria is available from 12pm on Thursdays. Please contact the clinic directly to book an appointment.
It is important we take care of our minds and bodies in order to be the happiest, healthiest version of ourselves. Follow these simple tips and take the first steps towards a more healthy lifestyle today!
Tips for Being Active:
Walk the dog
Meet a friend for a walk or bike ride
Take the stairs not the elevator
Go for a walk on your lunchbreak
Get off the bus a stop early and walk the rest of the way
Join a local gym or sign up to social sport
Tips for Maintaining Balance:
Try to get atleast 8 hours sleep per night
Dedicate part of your day to relaxation- watch TV, try Yoga, whatever works for you!
Do activities you enjoy
Take care of an nurture yourself
Embrace the 'off button'
Tips for Healthy Eating:
Drink water and avoid sugary drinks (Coca-cola, Cordials etc.)
A common problem we see with our patients is the presence of subluxations in the spine.
What is a subluxation?
A subluxation is a misallignment of the spine that places pressure on the nervous system and interferes with the messages from your brain to your muscles, tissues, organs and cells.
If left untreated, subluxations may lead to:
Interference with nervous system
Loss of Health
Reduced quality of life
Can they be corrected?
Subluxations have been shown to be effectively treated through Chiropractic Adjustments. Adjustments deliver a precise and specific amount of force to the spine in the right direction producing sustainable changes in motion and function over time.
Chiropractic Doctors are the only health care professionals trained in the correction of subluxations.
Do you suffer from backaches and/or neck pain? Whilst it may feel a bit awkward to correct at first, Innate Vitality recommends you practice these posture techniques. Here are some common posture mistakes you could be making without even realising!
When standing, imagine a string attached to the top of your head pulling you upwards. Try to keep your body in perfect alignment with your neck straight and shoulders parallel with hips. Make sure to balance your weight evenly and keep your shoulders relaxed.
Practice good sitting posture by gently lengthening your neck upwards remembering to keep your chin tucked in. Ensure you pull in your lower stomach muscles to bring your shoulder blades back towards your spine.
If you work long hours at a desk it is important to avoid injury by sitting correctly. Make sure to adjust your chair so it supports your lower back. Have your knees level with your hips (use footrest if necessary). When arranging your desk, adjust the height of your chair so that your forearms are parallel with the floor and place your screen at eye level directly infront of you.
Having correct driving posture is extremely important for safety reasons. Your cars protective systems are designed for people sitting correctly and this will impact your safety in the event of a collision. Keep your back against the seat rest and have the back of your head no more than 10cm from the headrest. Adjust your seat appropriately so you're not reaching for the wheel or feeling bunched on top of it.
Do you ever feel tight in your neck muscles? Want that pain in your shoulder to quit nagging you?
Remedial Massage is great for reducing symptoms of pain by relaxing muscular tension, the mind and the nervous system. It works by stimulating blood flow through muscles to break down and eliminate nasty toxins and increase oxygen flow to the brain.
Here are some ways Remedial Massage can help you:
Pain & Mobility
Remedial Massage therapists are trained to perform treatment using observation and assessment skills in combination with tactile feeling hand skills to alter treatment to individual needs. Massage involves specific techniques to strengthen and lengthen connective tissue and muscles. This works to reduce pain and discomfort, increase mobility and restore a sense of wellness to the client.
Massage can also bring a deep sense of relaxation and calm. Countless studies have indicated high levels of stress hormones impair the immune system. Massage helps reduce these stress hormones by prompting the release of Endorphins, the brain chemical that produces feelings of wellbeing.
'Vicious Cycle' complaints
Problem complaints such as tension headaches are often self-sustaining as the muscular tension associated with the headache (often in the neck and shoulders) actually makes the sufferer tense these muscles even harder. This overworks the muscle and leads to more pain forming what is known as a 'vicious cycle' problem. Soft tissue massage encourages relaxation and stimulates blood flow to the affected areas so will reduce, if not completely eliminate, the headache and associated muscular pain.
Remedial Massage can assist with a wide range of health disorders. Studies have found massage can help with insomnia, depression and anxiety, back pain, arthritis, high blood pressure, chronic pain and constipation amongst a huge variety of other health disorders.
What You Need to Know About Benign Positional Vertigo (BPV)
What is BPV?
BPV, also known as paroxysmal positional vertigo, is a spinning sensation of the head (vertigo) brought on by a certain position of the head, usually sudden changes in position. The word "benign" means it is not a serious condition and is likely to get better eventually.
What causes BPV?
In most people the cause is unknown and there is often no precipitating cause, but it can follow viral infections or accidents cuasing head or neck injuries.
There are two theories used to explain BPV:
There are tiny pieces of floating debris like small crystals in the fluid of the centre of the inner ear (the labyrinth). These bits of sediment upset the balance centre when disturbed. This is the most favoured theory.
A problem exists in the neck, usually a "kink" in some swivel joints. The neck is connected to the balance centre by special nervous pathways.
What are the symptoms?
A brief attack of severe dizziness, usually for about 10-30 seconds, that comes on a few seconds after head movement
Quickly subsiding dizziness - it is a self-correcting problem. The changing positions that provoke an attack can be: tilting the head backwards, changing from a lying to a sitting position, lying on one side, turning the head to the side and rolling over in bed.
What is the treatment?
There is no special treatment. Drugs are not effective at preventing the attacks. It is a matter of allowing the bouts to run their course, but there are things that may help: avoid positions that provoke the attack, obtain mobilisation treatments to the neck by your doctor or a qualified therapist and/or give the exercises below a go.
The Brandt & Daroff exercises
These exercises are designed to disperse the clumps of debris that collect in one of the fluid-filled canals of the inner ear.
Rules: Perform three times daily, take about 10 minutes each time, usually do five or more each side, they are beneficial only if dizziness is reproduced.
Sit on the edge of a bed; turn your head slightly to the left side (about 45 degrees). Lie down quickly on the right side (ensure the back of the head rests on the bed). Wait 20-30 seconds for any dizziness to settle.
Sit up straight. Wait for 20-30 seconds for any dizziness to settle.
Repeat on the other side. Turn the head slightly to the right before lying down quickly on your left side.
Consider your work environment - if working long hours in an office, ensure your desk posture is correct. Your spine should mirror a healthy 'S' shape rather than a slumping 'C' shape which overloads the discs. If you work in a more manual environmnet, be aware of helath and safety procedures and learn the correct tecniques for handling and loading heavier objects.
Take a break from sitting every 30 minutes to take stress of the spine.
Always lift and carry objects close to your body and bend from the knees and hips. Do not bend from the back and never twist and bend at the same time.
School students take note - carry heavier loads in comfortable backpacks with two straps rather than in over the shoulder bags that favour one side. One-shoulder type bags increase stress in the shoulder and can affect posture over time.
The obvious, maintain a healthy diet and lifestyle ofcourse! Stay away from excess refined sugars and fats and try the '2 fruit 5 veggies' per day approach.
Keep active and moving even when you are experiencing back pain. Avoid long periods of bed rest and instead embrace gentle walking and stretching which will help prevent stiffness.
Exercise your back regularly - walking, swimming, cycling and pilates are all great ways to strengthen back muscles.
Rotate your mattress through each of the four positions every time you wash your sheets. This will ensure even wear and better support for your back when you sleep.
Avoid smoking - smoking reduces the blood supply to the discs between the vertebrae which can cause degeneration.
Stretch the Chest and Back for 1 minute everyday- Stetch out the chest muscles by outstretching the arms either side of a doorway as you gently step through. Stretch out your back by lying over a swiss ball or foam roller. These stretches are fabulous in that they will reverse the effects of the hunched sitting position.
The lower back muscles support and stabilize the spine, and, in combination with the abs, are necessary for a strong and powerful core. Having a strong core is essential for balance, posture and just about everything in between. It is important to start strengthening up those lower back muscles (even if just for 15 minutes a day) to help prevent injury and give your spine the best support possible. Try these simple exercises at home.
Exercise 1: Opposite arm and leg reach
Start on all fours. Reach your right arm forward and push your left leg backwards with your foot flexed. Hold for 5 seconds then release. Repeat with the left arm and right leg. Do 10 to 15 reps per side.
Exercise 2: Swan Dive
Lie face down, stretch your arms overhead, point your toes, and gently lift your arms and legs about 15cm off the ground. Hold for 3 seconds. Next bring your arms down the length of your body. Exhale and reach your arms towards your toes. Hold for 3 seconds. Brings arms back to starting position and relax your entire body to the ground. Do 10-15 reps.
Exercise 3: Knee Drop
Lie on your back, bend your knees and place your feet flat on the floor. Using your core muscles, slowly drop both knees to one side. Try to keep your shoulders on the ground. Hold for 10 seconds then slowly bring the knees back to centre. Repeat other side. Do 10 Reps per side.
Exercise 4: Cat-Cow Stretch
Begin lying on your back with feet on the floors, knees under hips and wrists arms outstretched. As you inhale, arch your back and lift your head and tailbone. As you exhale, round your spine up to the ceiling, pull your abs towards your spine and tuck your tailbone and chin towards your chest. Hold for 3 seconds in each position. Continue flowing between the two positions.
Exercise 5: Double Leg Glute Bridge
Lie on your back, bend your knees and place your feet flat on the floor. Activate your abs and contract your pelvic floor. Lift your pelvis up off the floor and squeeze your gluteal muscles. Raise your pelvis high enough so there is a straight line between your knees, hips and shoulders. Hold for 5 seconds. Slowly lower your pelvis to the ground but keep your abs braced. Do 10-15 Reps.
Exercise 6: Childs Pose
Lie flat on your stomach with legs straight behind you. Place your hands below your shoulders. Lift your upper back up and back untill you are resting on your knees. Allow your arms to stretch out infron of you and keep your palms flat on the ground as you gently pull back. Rest in this position for 30 seconds to 3 minutes.