Time to flex some creative muscles this holiday season.
This Christmas Adam's Back is holding a colouring competition as well as our annual food and toy drive.
It is open to all ages so please feel free to ask for a sheet at reception. The competition will close on Saturday the 19/12/2020 with the winner announced Monday the 21/12/2020.
Should you wish to colour in at home and bring your entry into the clinic please contact the clinic staff who will happily email you a copy.
Picture from Crayola.com.au
Can you believe it is almost Christmas?
Join us again this year as we give back to the community as we support Anglicare Victoria in their annual Christmas Toy and Food Appeal.
We invite you to place new toys and non-perishable food items under our clinic Christmas tree.
All gifts are to be brand new and unwrapped. Food items are to be non-perishable.
Please don’t forget to consider gifts or gift vouchers for teenagers.
You can help every child receive joy and help them to have a Merry Christmas this year.
Supporting our mission at Adam’s back to contribute, collaborate and give back to the community.
This year has been a particularly challenging year for many Victorians we greatly appreciate any donation regardless of how small as it will have a big impact for a family who have fallen on hard times this year.
And why does it matter?
Have you heard the term synovial fluid, or maybe synovial joints? These joints get their name because of the synovial fluid found inside them. This fluid has a thick texture that protects the bones from rubbing on each other. It acts like oil in a car’s engine; stopping friction and protecting moving parts.
The synovial fluid carries out other tasks too − acting as a shock absorber and bringing in nutrients and chemicals that mend damage. As your joint moves, the pressure spreads these healing substances around – similar to squeezing toothpaste out of a tube.
Most joints that allow us to move are synovial joints, such as knees and hips. These joints contain special cells that make the synovial fluid. The bones are lined by tough, slippery cartilage and wrapped in a membrane. For example, your thigh and shin bones meet at the knee and the ends of each bone are lined with cartilage. The joint is wrapped up, keeping the fluid inside and the joint together, allowing it to move safely and stay strong.
Joint damage can harm the synovial fluid by triggering fluid changes that hurt the joint more. For example, arthritis causes inflammation in the joint, damaging the cartilage and changing the make-up of the synovial fluid. Imagine the effect that dirt in a car’s engine oil has. It damages the moving pieces and the way they function − similar to what happens in our joints.
Joint injury can also alter the synovial fluid. Cartilage can be injured by a chip in the underlying bone, which then affects the fluid. Or when a ligament tears, the synovial fluid loses some of its lubricating ability, which damages the joint. These changes happen soon after injury, so it’s important to seek care promptly.
We know that injury and damage can harm synovial fluid. So, what can we do to maintain its health? There’s a saying − motion is lotion. Staying active keeps your joints moving and pushing the lubricant around. Walking, cycling, dancing, swimming, and yoga are great gentle activities.
It’s important to protect your joints from injury, too. There are many ways to do this; weight training builds muscle mass and can increase flexibility. Specific exercises increase the muscle around a joint, giving it strength.
If you have any concerns about your joints, see your chiropractor, they can offer treatment where appropriate, and advice on how to maintain good joint health.
Hemp is often called a ‘superfood’, with a huge range of nutritional benefits.
Hemp is commonly confused with marijuana, but the plants are different. Hemp contains less than 0.5% of the active compound THC, so has none of the psychoactive effects of marijuana. This means that it is legal, safe, and readily available.
What are the benefits?
Edible hemp is a great source of lots of essential nutrients, such as fats, vitamins and minerals, protein, and fibre.
Hemp seeds contain the ‘good’ fats found in plant-based oils, essential for maintaining good cholesterol levels and carrying vitamins and minerals to the body. Hemp seeds and hempseed oil are particularly good sources of Omega 3 and 6. Hemp is one of only a handful of plant-based sources of these essential fatty acids. This makes it a perfect choice for vegetarians and vegans who may have struggled to find these without supplements.
Hemp seeds have a good amount of dietary fibre, contributing to a healthy digestive system. Hemp seeds are good sources for vitamins A and E, and many of the B vitamins. They also have high levels of magnesium, phosphorus, zinc, and iron, which are essential for many of our bodily functions, a strong immune system, and general health.
A hemp seed comprises more than 35% protein – a highly concentrated, complete protein source, containing all of the amino acids necessary in a healthy diet.
Where can you get edible hemp products?
Until recently, edible hemp was mainly found in health food shops in the form of supplements. As it increases in popularity, hemp is becoming available in a wide variety of products, and is now found in mainstream shops and on the menu in cafes.
With a faintly nutty flavour, it’s good in both sweet and savoury forms. The simplest way to eat hemp is just to get the seeds – they’re versatile enough to be sprinkled over almost any meal, blended into a smoothie, or mixed into your muesli. The internet abounds with simple, delicious recipes for meals and desserts containing hemp seeds or hempseed oil, which can be a healthy addition to your regular diet.
Not yet feeling 100% and worried that pain relief isn’t happening fast enough? These are natural thoughts when you begin treatment − after all, aches, spasms, and stiffness are not nice and can stop us from enjoying life.
The human body takes time to heal. Think about a broken leg; a plaster cast is usually worn for around six weeks and can take another month for the bone to harden. Then, the fracture keeps remodeling itself over months, even years. The person who broke their leg doesn’t feel these changes.
The ligaments, joints, muscles and nerves also require time to heal. Plus, different parts of the body repair at different speeds. Muscles have a great blood supply so they recover quickly from injury. Ligaments, like those in the spine, have a poor blood supply so are slower to heal, and cartilage, which lines the joints, takes even longer. So, different tissues can cause pain, even while they’re getting better.
"Life is like riding a bicycle. To keep your balance you must keep moving"
Many problems also appear over time. This is often the case with our spines; wear and tear can exist for years before it hurts. Poor posture develops slowly − if you have rounded shoulders, try going one day without hunching. It’s hard, right? Your body has adapted to this and it takes time to resolve.
There are other factors that slow healing, too. These include: being older, illness, stress, obesity, drinking alcohol, smoking tobacco, and having a poor diet. There is nothing you can do to lower your age, but lifestyle improvements can be made. The right steps will help you recover faster.
Chiropractic care is like increasing your fitness, you need enough sessions, good advice, and to take the right steps at home. Pain relief may or may not happen in the first few treatments, but either way it’s not the best sign of progress.
Picture from Pinterest
A sprained ankle is a common injury in our sports loving communities. It often happens during soccer, footy, netball, running, and walking.
Even minor sprains can take a long time to heal − one in three people still complain about ankle problems years after the injury. Pain and swelling can continue and further sprains can occur.
So, what is an ankle sprain? Our ankle joints are connected by ligaments which act like thin, strong ropes that hold the bones together. When too much force is applied to a ligament, damage occurs. The “rope” can fray or tear − this is called an ankle sprain. It usually happens when someone twists their foot too far. Most commonly, people roll their ankle outwards which damages the ligaments on the outside of the ankle.
As with any sport or exercise, being match fit matters. Training well and warming up before you begin to move are important. Know your fitness level and take time to build yourself up. Slow and steady is better than fast and injured. Include exercises that get your ankle used to moving in different directions, safely.
If an ankle sprain occurs, rest, ice, compression, and elevation form the standard response. Seek professional advice and treatment promptly. Care for a sprained ankle is different in the first few
days − once this time passes, there are steps to help you get better, faster. Ask your chiropractor if a brace or taping might help − these will let your ankle move around safely and can reduce swelling and healing time.
An approach called neuromuscular training (NMT) can aid healing and reduce the chance of spraining your ankle again. NMT simply refers to exercises that help the nerves and muscles to talk. The exercise shared earlier is a good example. Balancing on a wobble board is another.
There are steps we can take to avoid a sprained ankle. We can look at reasons for increased risk and fix them. A lack of ankle strength and stability raise the chances of injury. So does poor flexibility, bad balance, and quick changes in direction. Exercises that improve strength and balance help reduce these risks.
Here’s a simple, useful exercise:
Stand on one leg for 30 seconds. Repeat three times. Repeat the exercise routine, but bend the standing knee. You can increase the difficulty by closing your eyes while you perform the sequence again. Remember to work both sides.
If you suffer from a sprained ankle, it’s important to get the right treatment and then rehabilitate your ankle properly. Speak to your chiropractor about the best ways for you to recover.
This delicious smoothie is packed full of protein and fibre, and will keep you full of hours.
Place all ingredients into a blender, blend until smooth and creamy.
Do you experience numbness or tingling in your hand, particularly of the thumb, index and middle fingers?
Do you drop items, especially when you try to pinch? Does your palm hurt to touch? Do you find yourself shaking your hand to gain relief from these symptoms, most notably during the night? You might have carpal tunnel syndrome (CTS).
The carpal tunnel is a narrow passage formed by your carpal, or wrist bones. These bones form the floor of the tunnel while a thick fibrous tissue band creates the roof. The median nerve and muscle tendons that help flex your fingers pass through this tunnel, where they are protected. However, because this space is small, if the tendons become swollen or thickened, the nerve can become compressed and cause CTS.
CTS usually develops slowly and remains persistent. When the tendons thicken from overuse they require additional space, leaving less room for the nerve. Swelling has the same effect. Less commonly, a local fracture or infection, a tumour, or an underlying disease like arthritis or diabetes, can also reduce space and cause this condition.
The symptoms are due to reduced median nerve function. This nerve provides feeling, and enables muscles to contract. So, when compromised, these functions are affected.
The median nerve supplies sensation to more than half of the palm, the thumb, index and middle fingers; so you may
experience tingling, numbness and pain in these areas. Sometimes it can be a sensation like a mild electric shock. The pain can extend up the forearm.
The motor part of the median nerve is responsible for movement of the thumb so, when harmed, weakness can occur. This can contribute to poor pincer grip strength – potentially making it difficult to hold a cup, twist jar lids, write, even do up buttons and put in earrings. When severe, the muscular mound at the base of the thumb can waste away.
How does CTS happen ?
While there are biological factors that increase risk, like being female and pregnancy, there are other factors that can be addressed. Occupational stressors play a role. Repetitive bending of the wrist and exposure to hand-transmitted vibration elevates risk, making assembly line workers, cashiers, drillers, meat packers, computer workers, and sewers more vulnerable.
So a safe, ergonomic work space and reduced awkward wrist and hand postures are helpful.
If CTS does occur, treatment options are available. The use of a splint to maintain a neutral wrist position may help. An exercise program that targets arm and shoulder circulation, flexibility, and power can restore reduced grip strength.
Carpal tunnel syndrome can be disabling, so prevention is key. If you think you may be at risk of developing carpal tunnel syndrome, speak to your Adam's Back chiropractor about the best preventative measures for you.
Whether you are a weekend warrior or a dedicated horticulturist, gardening is a hobby worth more than its weight in tomatoes.
Spending time with your hands in the dirt can boost your quality of life. Pottering amongst your plants can calm stress, encourage a positive mood, reduce the symptoms of anxiety and depression, and enhance brain function.
But, as with many activities, poor posture and repetitive physical strain can trigger discomfort. In the veggie plot, this is nicknamed gardening pains. By understanding how you can hurt your back, you can implement steps to ease pain, and help yourself and your garden to thrive.
When we overstretch or bend incorrectly, like a twig with too much pressure, we can break. Hours spent bent over, lifting pots and plants with poor technique, and reaching to the rear of plant beds stresses the spinal joints and back muscles. This can lead to fatigue, injury and pain. Correct lifting methods, ergonomic tools and regular rest breaks can prevent harm.
When you lift, bring your feet close to the item and keep them hip width apart with one foot slightly in front of the other. Squat, maintain an upright spine and look straight ahead. Hold the load near your body. Lift by slowly pushing up with your legs; don’t use your back. Slowly change direction using small steps. Reverse the lifting process to put the load down. Above all – make sure the load is not too heavy or bulky.
Invest in quality ergonomic tools. Did you know there are long handled weed removers, ergonomic light-weight spades, padded kneeling seats, and deluxe gardening scooters? Use them. A trolley will assist in the easy movement of materials, plants and tools. A raised no-till garden will lower effort and the need to bend.
Remember to schedule rest and recovery. Garden for a set period of time and then gently walk and stretch.
Gardening is a hobby well worth pursuing, with physical, psychological and potentially nutritional benefits. If back pain does strike, your chiropractor can provide advice and appropriate care.
More and more people are choosing plant-based alternatives to traditional meat and dairy products. Whether you’re considering switching from dairy for animal rights, health, environmental reasons, or if you just prefer the taste, the options are increasing all the time.
Plant milks have been made and used for hundreds of years, but until recently, the only common dairy alternative available was soymilk – although a good option it’s not to everyone’s taste. Choices now include rice, oat, hemp, or coconut milk, as well as a variety of nut milks. Nut milks are naturally gluten, lactose, and soy-free.
If you are looking for environmentally- friendly alternatives, almond milk comes under criticism for consuming a large amount of water during farming and production. It’s still less than dairy milk, but certainly not ideal. Greenhouse gas emissions and land use for the production of plant-based milks are lower than for dairy milk.
The nutrition content depends upon the plant source and the processing. Typically, nut based milks are highly diluted; therefore don’t contain high quantities of nutrients. For this reason, many are fortified with vitamins and minerals. They can also have sugar and other additives, so it’s worth checking the packaging for a full run-down of the ingredients.
Nut milks have less protein and calcium than cows’ milk and therefore they are not recommended as a complete milk replacement for children, teens or pregnant women. On the other hand, people who need to limit their calories or saturated fat intake may benefit from some plant-based milks.
Common Nut Milks
With a huge range of nut milks and other dairy alternatives, have fun finding your personal favourite or making your own!
Photo from Pinterest
Adam's Back is a team of dedicated complimentary health professionals. Our aim is to support you in finding drug-free solutions for better health.