Here's a simple and healthy recipe for Asian-inspired tofu stir-fry. Ingredients
Serving suggestions: Serve the stir-fry over cooked brown rice. Garnish with sesame seeds or sliced green onions if desired. Enjoy your nutritious and flavourful meal
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There are a range of types of headaches, each with a different cause. A cervicogenic headache has specific causes and symptoms. “Cervico” refers to the neck, or more precisely the cervical spine. “Genic” means produced by. The literal translation is a headache caused by the neck. What are cervicogenic headaches?
Cervicogenic headaches are caused by problems in your neck, such as muscle tension, joint issues, or nerve compression. This type of headache is often confused with other types, such as migraines; however cervicogenic headaches cause distinct symptoms. Pain from cervicogenic headaches typically begins in the neck and radiates upwards, often affecting one side of the head, face, or areas around the eyes. Unlike other headache types, cervicogenic headaches are linked to neck movements or positions. Stiffness or pain in the neck worsens head pain with specific neck movements. Contributing causes Several factors can contribute to cervicogenic headaches, including:
Chiropractic care Effective treatment for headaches depends on identifying and addressing any underlying neck issues. This would typically involve a thorough examination to check for pain, joint issues, and neck movement and positioning. This helps determine whether your neck is the likely source of your headaches. Certain muscles at the front of your neck, shoulder, and face may also become tender. By applying pressure to specific areas, we can assess whether a particular spot is triggering a headache. Once correctly diagnosed, tailored treatment can begin. This may involve spinal adjustments, soft tissue therapy, and exercises to improve posture and reduce muscle tension. We will recommend the most suitable treatment for you depending on the assessment findings, your condition, and your preferences. Our aim is to address the cause of your headaches and help you find relief from the symptoms. Have you ever wondered why a sunny day or chocolate can brighten your mood? The answer could lie in serotonin, a natural chemical found in our bodies. Let's explore its role and which foods may help serotonin production. Serotonin and mood
Your brain produces serotonin, a natural chemical that's present throughout your body, and made from a protein called tryptophan. Serotonin plays many roles in your body, including muscle movement, inflammation, and appetite. It works with melatonin to control sleep and is essential for mood regulation. Low levels in your brain are linked to depression, digestive issues, and sleep disturbances. When serotonin levels are balanced, you may feel happier and calmer. Boosting serotonin with food Certain foods are thought to help our bodies produce more serotonin, but more research is needed to fully understand this process. These foods support serotonin production and overall health: 1. Protein: lean protein like chicken, turkey, eggs, and tofu contain tryptophan, a building block for serotonin. 2. Complex carbohydrates: whole grains, brown rice, and quinoa help increase tryptophan absorption. 3. Healthy fats: Omega-3 fatty acids, found in salmon, walnuts, and flaxseeds. 4. Colourful fruits and vegetables: especially bananas, avocados, and berries. 5. Nuts and seeds: almonds, pumpkin seeds, and sunflower seeds are excellent magnesium sources, supporting serotonin balance. 6. Dark chocolate: indulge in a small piece - it triggers the release of endorphins, making you feel happier. Chiropractic care covers a wide range of approaches, from philosophy to practice and beyond. Research is essential for understanding our strengths and areas for improvement. Let's examine three recent studies on low back pain and cervicogenic headaches. Low back pain is a common health issue among Australian adults, prompting numerous studies on treatment over the years, which have produced a range of results. Here’s a recent finding:
A 2023 article published in the Journal of Orthopaedics and Sports Medicine compared data for the effectiveness of chiropractic and conservative care (E.G. cold packs, medications, physiotherapy, and rest), in treating low back pain. The researchers concluded that chiropractic care seemed more effective in reducing low back pain, increasing range of motion in lumbar spine, improving disability status, and enhancing general health. Cervicogenic headaches are caused by issues in the neck. A randomised controlled trial published in the journal PLOS ONE in 2024 investigated the impact of spinal adjustments on these headaches: Ninety-six participants were divided into three groups: one received neck (cervical) adjustments, another received mid-back (thoracic) adjustments, and the third had conventional physiotherapy, including massage and targeted exercises. The trial concluded that cervical spine manipulation was more effective than the others in reducing pain intensity, headache frequency, and improving neck function and quality of life. Research published in 2023 in Complementary Therapies in Clinical Practice supports these findings. The results of 17 randomised controlled trials (involving 1190 people), on the effectiveness of manipulative therapy for chronic neck pain were analysed. They showed that spinal adjustments reduced the degree of ongoing neck pain and disability. While the studies mentioned provide valuable insights, it's important to consider that research outcomes can vary due to factors like sample size, study design, and methodology. Individual results may also differ based on personal health conditions, the specific nature of the treatment and other variables. Therefore, we stress that what works for one person may not necessarily work for another. That’s why our treatments are carefully tailored to each person's unique needs and circumstances. We look forward to supporting your health. The sciatic nerve is the largest and longest nerve in your body. It's formed by the joining of nerves in the lower lumbar spine and sacrum. Think of it like tributaries feeding into a river. Each side of your body has a sciatic nerve, which powers muscles in your thighs, legs and feet. These muscles allow actions like pushing off with your toes, extending and flexing your toes and feet, and tipping your feet outward. This incredible nerve enables activities like dancing, sprinting, jumping, and walking.
While the sciatic nerve itself doesn't cause sensation, its branches transmit feelings to your foot and lower leg. This connection explains why symptoms are often felt in these areas. Sciatica, by definition, only affects the sciatic nerve. Let's explore common causes and symptoms of this painful condition. What causes sciatica? One common cause of sciatica is intervertebral disc damage. The nerve roots that form the sciatic nerve originate in the spine and pass near the discs. If a disc bulges or is damaged, it can press on these nerve roots, affecting the sciatic nerve downstream. Another common cause is piriformis syndrome. As the sciatic nerve travels from the pelvis to the leg, it passes under or through the piriformis muscle. If this muscle tightens excessively, it can compress and irritate the sciatic nerve, resulting in symptoms of sciatica. Symptoms and treatment You may experience a variety of symptoms, but they typically include: sharp, severe pain in one leg, numbness and/or tingling that radiates to your foot or toes. In cases involving disc issues, the straight leg raise test can increase leg pain. For piriformis muscle issues, pain may intensify with sitting. Sciatica can be quite painful, but can resolve on its own - although this may take up to four to six weeks. However, some people continue to experience persistent pain, which can become problematic. If you experience symptoms of sciatica, seeking prompt assistance is advisable. The first and crucial step is to obtain an accurate diagnosis. We will ask relevant questions, perform tests, and facilitate imaging if appropriate. This process helps you understand your condition, allowing us to make informed decisions about your treatment together. Your sleep habits play a crucial role in your spinal health. The position you choose, the mattress and pillow you use, and ensuring you achieve sufficient zzz’s matter. These five tips may help you achieve better sleep and spinal health. Choose the right mattress
Your mattress is crucial for spinal health. A medium-firm mattress is often recommended. The ideal option should support your spine's natural curves and alignment, providing both comfort and pain relief. Choose the correct pillow Pillow choice is as crucial as your mattress. For back sleepers, a thinner pillow is best for spinal alignment. Side sleepers benefit from a pillow that fills the space between your ear and shoulder. A cervical pillow designed to support your neck’s natural curve is ideal. If you must sleep on your stomach, use the thinnest pillow possible or none at all. Sleeping positions Your sleep position is important as it affects spinal alignment and health. The best positions are on your back or side. For back sleeping, use a pillow under your knees to reduce spine pressure. For side sleeping, place a firm pillow between your knees to lessen strain on your lower back and hips. Avoid sleeping on your stomach, as it forces your spine and neck into unnatural positions. Stay active and stretch Regular physical activity and stretching are essential for spinal health and good sleep quality. Engaging in exercises that strengthen your core and back muscles can support your spine and reduce discomfort during sleep. Aim for at least 30 minutes of moderate exercise daily, and incorporate stretches that target the neck, back, and legs into your daily routine. Gentle stretching before bed can help relax your muscles and improve flexibility, making it easier to find a comfortable sleeping position. The sleep environment Create a sleep environment that encourages rest and comfort. Regularly inspect your mattress and pillow, and replace them as needed to maintain optimal support. Use soft, natural, breathable bed linens. Keep your bedroom clean, uncluttered, and slightly cool, dark, and quiet to promote uninterrupted sleep. Creating a sleep routine Consistency is vital for good sleep. A regular sleep schedule helps to regulate your body’s internal clock which leads to better sleep quality. Choose set bed and wake times and aim for seven to nine hours of sleep per night. Create a calming bedtime routine by avoiding screens, caffeine, and heavy meals before bed. Instead, try relaxing activities such as reading or meditating or gentle stretching. Adopting thse simple sleep tips can significantly improve your spinal health and restorative sleep, leading to a healthier, more energetic life. 10/7/2024 0 Comments Easy sweet potatohash brownsServe these crispy sweet potato hash browns as a delicious and healthy snack or meal for any time of the day. Ingredients
Serving suggestions: Top with baby spinach leaves, poached eggs and garnish of choice. Serve with a fresh baby spinach, tomato and feta salad, or chopped avocado and yoghurt dip. Strong glutes are essential for more than just gym buffs. Discover more about these muscles, and how they support overall joint function and mobility. What are your glutes?
This nickname refers to the gluteus minimus, medius, and maximus muscles, often called the bottom muscles. The gluteus maximus is the largest of the three and the strongest muscle in your body. It stabilises your hip and extends and rotates it when needed, and supports the correct position of your leg. Together, these muscles help keep you upright by fighting gravity, enabling correct leg movement, and stabilising your pelvis and body. Strong glutes are crucial for functional movements like squatting and bending, everyday activities like walking, and sports like cycling. They also support the proper functioning of other joints. Why are glutes important for joint health? Joints need to move freely to avoid stiffness or injury, relying on muscles for stability and proper function. Inadequate glute strength may result in a range of issues, potentially leading to discomfort and pain. These include:
Strengthening the glutes can help address these issues by providing support and stability in the hips, pelvis, and lower back. Before trying these exercises, ask us if they’re suitable for you and how to perform them safely. We’re here to help! Do you have tight calf muscles? When they're tense, you might feel cramping, pulling, or tightness. Though discomfort is common, tight calves usually aren't painful. However, they can still hinder foot, leg, and overall body function. The calf muscles connect the thigh bone to the heel and aid leg movement. When they contract, they bend the knee and point the toes downward. Tight calf muscles restrict these movements, making it harder to lift the toes and straighten the leg.
Many factors - not all well-known - can cause tight calves. Issues like reduced blood flow, nerve problems, overexertion, dehydration, poor physical condition, and flat feet may increase the risk. Nutrient deficiencies such as low magnesium, potassium, or calcium levels, along with biomechanical issues like an irregular gait, can also contribute to tight calf muscles. Tight calves affect more than just your calves. They limit ankle mobility crucial for activities like walking, increasing the risk of foot, heel, and ankle issues. Additionally, tight calves impair weight distribution while walking; affecting balance and gait, even without pain. The good news is that there are ways to treat tight calves. A five-minute massage to each calf muscle can improve flexibility. You can knead the muscles with your hands or roll your calves back and forward over a foam roller. Stretching your calves provides numerous benefits, such as improved flexibility, balance and stability, better ankle mobility, stronger lower legs, and reduced risk of injury. Ensure you warm-up beforehand; and get professional advice to determine the most suitable stretches for your needs and how to execute them safely. Remember, overstretching or using improper technique can increase the risk of injury. If you're struggling with tight calves, we can investigate the causes and offer personalised guidance to help alleviate tightness and keep you safe from injury. Your wrist is a complex joint composed of many bones, cartilage, and ligaments, which together enable a wide range of movement. Try rotating your hands to see how flexible your wrists are! Wrist structure
The wrist's structure allows flexibility for daily tasks while protecting vital nerves, blood vessels, and muscles. This protection is provided by bones and ligaments forming a secure framework. The wrist has eight carpal bones in two rows: one near the forearm and one near the hand. Ligaments connect most of the wrist bones, providing flexibility, strength, and stability. Cartilage absorbs shock and reduces friction during movement. Muscles that move the wrist start in the forearm and attach to the hand and fingers. A broad ligament secures the tendons of these muscles, maintaining alignment during wrist movements. Why wrist injuries can occur Despite your wrist's clever structure, it's still vulnerable to various injuries. Trauma, lifestyle, and underlying medical issues can all contribute to wrist problems.
Carpal tunnel syndrome, for example, is a common wrist condition with several contributing factors. Inflammation causes swelling in the wrist and compresses the median nerve, leading to pain, numbness, and tingling in the fingers. This condition is often worsened by repetitive hand movements such as typing. Maintaining good wrist health involves adopting healthy lifestyle habits, using proper ergonomics, and adjusting how you perform activities. If you need advice on preventing or treating wrist problems, feel free to ask us. |
AuthorAdam's Back is a team of dedicated complimentary health professionals. Our aim is to support you in finding drug-free solutions for better health. Archives
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