Our Go-To physiotherapists are the fabulous gals at Physiocise led by the inimitable Melissa Partington and the executive director Anna Louise Bouvier. In this segment, Anna Louise graphically shows the effect that texting has on our spine and nervous system. It just hurts watching that watermelon!!
Download Text Neck
Here are some of the pertinent points….
- Your head weighs 4-5 kgs (as much as a watermelon)
- When you slump forward it increases the load on your neck to up to 27kgs
- Do it all day and you are going to have headaches, back pain and neck pain
- Research from survey at Happy Body At Work have done of over 15,000 people in corporate Australia shows 42% of people surveyed had neck pain, 28% headaches and about 48% back pain.
What can you do?
- Bring your phone up to you when you text
- Put laptops or ipads on stands (or on a pillow on your lap)_
- Lie on your tummy
- Stretch regularly to reverse the impact.
If you’re female in your mid 40s to early 50s, chances are you’re experiencing a few changes in your body; both physically and emotionally.…and without stating the obvious, menopause is unavoidable.
These changes can affect your heart, your blood pressure, cholesterol, weight, bones and your mood! Symptoms of menopause generally include hot flushes, irritability and low mood, poor sleep and night sweats, difficulty concentrating, feeling anxious, reduced libido, dryness, aches and pains, headaches and generally a feeling of not coping as well as you used to. However, no one woman will experience menopause in the same way. Your current health and wellbeing, lifestyle, family history and previous mood disorder’s can all impact on the severity of menopausal symptoms.
Some lucky women (about 20%) will fly through menopause without any symptoms. Others may experience symptoms, which significantly interfere with their daily lives. Some clients tell me they can’t live with themselves and feel like ants are crawling all over their skin. The good news is the majority (about 60%) will experience mild to moderate symptoms.
In western society we tend to see menopause as the end of a female’s reproductive years and sexual desirability. By contrast African and Aboriginal women view menopause as a new and positive beginning and the start of their role as cultural leaders and elders.
So what can you do to help manage your symptoms? Enjoying your newfound wisdom with respected life experience to share with younger generations is a great start! Reducing stress is always a good thing, with many studies showing stress and anxiety can influence the frequency and intensity of hot flushes. Reducing certain foods responsible for stimulating the endocrine system, think coffee and hot spices… plus it goes without saying…enjoying alcohol in moderation…are simple adjustments that can have a very positive impact.
Menopause is a the perfect time in a woman’s life to look inwards and a great time to examine your own health and implement a proactive wellness strategy… Examining your health could include some basic pathology testing along with getting to know your current bone health status. Once you have a basic understanding of your body’s biochemistry and functionality, it’s easy and often quite motivational to make any necessary dietary and lifestyle changes. Checking in with your own health during this time of your life will not only help you reduce current hormonal symptoms, but also improve your overall wellbeing and reduce your risk of chronic diseases.
Here’s to enjoying a wise new chapter of your life…with health and vitality!
For most of us, stress is an inescapable part of daily life, and it can play a significant role in the development of chronic disease, weight gain, and mood disorders. But fear not! Here is an action plan to become more resilient to daily stress, thereby limiting its effects on your health.
Eat for stable blood sugar
- Eat three meals a day and do not skip breakfast: Blood sugar plummets when we don’t eat or when we choose something full of sugar. This triggers adrenalin release, causing the body’s stress response to heighten.
- Reduce your dependance on stimulants ie. coffee, cola and energy drinks. Rather than give you energy, these things actually delete energy over time and contribute to blood sugar imbalance.
Get a good night’s sleep
- Aim to follow a soothing routine before bed: A chamomile tea, epsom salt bath or picking up a novel all help to ease the body into a naturally relaxed state. Leave the paying of bills online till the next morning!
- If you have difficulty sleeping, supplement with 400mg of magnesium 30min before bed to relax the body and nervous system. Sleep is essential to allow our adrenal system a ‘time out’. Allow for at least 8 hours to let your body repair.
Transform stress with a positive mindset:
- Find ways that work for you to deal with stressors: Whether the answer is running, yoga, dancing in the living room or creating to-do lists to keep organised, implement time for stress-less activity.
- Learn and use techniques to help manage stress: The app store is full of Mindfulness and meditation techniques to help us slow down, maintain internal focus and reframe the way we view the world. Do yourself a favour and load one onto your phone today. It will change the way your brain thinks and decrease your habitual stress response.
- Inflammation and oxidative stress put huge pressure on our body, heightening stress response and contributing to chronic disease. Limiting the amount of inflammatory foods in our diet (gluten, dairy and animal products) is essential to allow our body to repair effectively.
- Add a curcumin and fish oil supplement to your daily regime. Both potent anti-oxidant and anti-inflammatory, these additions will boost health and wellbeing dramatically, thereby maintaining healthy stress response.
Follow these tips to help your body cope with stress and boost vitality and wellbeing in the process. It can be that easy!
There is a small window of opportunity; just a matter of hours, where if you are lucky you can beat a cold or flu into submission. This is the time the virus is still in the bloodstream, before it has infiltrated your cells and started to breed like rabbits. The time to take action is that first tiny sensation a tickle at the back of your throat, sudden wave of tiredness, slight headache. A symptom so small you might doubt it. Don’t.
Attack with high doses of Echincacea, Andrographis, vitamin C and zinc. Take the largest recommended dose every two hours. (You can find all herbs and supplements combined in one tablet) The other important thing is to take rest. Cancel that Cross Fit class, take a rain check for dinner with friends and go home. Sleep it off. You will wake up symptom free. Next day don’t push your luck, keep taking your herbs and supplements for another 24 hours, and take it easy.
Another tip is to drink copious amounts of hot clear fluid. This warms up the body, improves lymphatic flow and helps reduce mucus build up. This recipe for flu-busting Thyme Tea is a wintertime winner for preventing and treating colds and flus.
- Juice of one lemon
- Rind half of the lemon, chopped.
- 1 handful of fresh thyme, crushed
- 3cm of fresh ginger root grated
- 2-3 tablespoons of honey (Medical grade Manuka honey if you can find it)
Add ingredients to a large teapot or plunger. Pour on boiling water and steep for 5 minutes. Drink 3-4 mugs a day. Can be re-heated.
May the rest of your winter be healthy and happy.