If you decide to do a fitness programme, it is essential to go frequently and consistently until you reach your desired level of fitness; and then it is important to maintain that level of fitness with an altered programme. If you only follow your fitness programme now and again, you wouldn’t expect much to change. 


In the same way, if you are inconsistent with attending treatment appointments, it can hinder your improvement and make progress slower. This is because we are dealing with the same musculoskeletal structures that are exercised during fitness. 


Consider joint problems caused by ligament injury, for example. Ligament injuries such as an acute ankle sprain, according to the Journal of Athletic Training (JAT), improve slowly over a period of six weeks to three months and even up to a year. JAT stresses complete healing is essential to prevent re-injury. The long-term consequence of non-healed ligament injury is chronic pain, diminished function, as well as wear and tear known as osteoarthritis (OA). Joint problems caused by ligament injury progress through three stages of healing: the acute inflammatory phase; the proliferative or regenerative phase; and the tissue-remodeling phase. 
Your chiropractor understands the way the body heals and progresses. For this reason, the chiropractor sets out a specific plan for you to reach a certain level of comfort, movement and stability. During this time, keeping your appointments is VERY important. Once a level of joint and nerve healing as well as structural stability is reached, your plan will slowly reduce to consistent but less frequent check-ups intended to help you continue improving during all stages of healing. 


We all have busy lives, but remember if your body is working well, then you will also be better able to maintain that busy lifestyle. Take the time for your body and health; it’s a worthwhile investment! If you have any questions about your care plan strategy, be sure to talk to your chiropractor. 

​Image from shutterstock.com

Ingredients
Zucchini, spiralised 
Edamame beans, streamed
Tofu, chopped 
Tomatoes, chopped 
Radish, sliced 
Can of chickpeas, drained 
Sprouts of your choice (optional) 
1 teaspoon cumin
1 teaspoon paprika 
1/4 teaspoon cayenne 

Method 
Heat oil in a pan 
Add Cumin, paprika and cayenne powders. 
Heat for one minute. 
Add chickpeas, stir until coated and heat for another minute 
Place all ingredients into a bowl and serve with dressing


Dressing 
1/2 Cup mild vegetable oil 
1/2 Cup rice vinegar 
3 carrots, roughly chopped 
3 Tablespoon ginger peeled and chopped 
1 Tablespoon maple syrup (or other sweetener e.g. honey) 
2 Teaspoon sesame oil 
Salt to taste 

Blend everything together and adjust sweetness or salt to taste

The pelvic floor muscles sit at the base of your abdomen; attaching your pubic bone, tail bone, and the base of your pelvis. They act like a sling, supporting the pelvic organs including the bladder, rectum, uterus or prostate gland. When working well, you can wait to use the toilet and relieve yourself with ease. Your pelvic organs remain in place. You continue to take these muscles for granted, but when they’re dysfunctional, symptoms may result.

Symptoms can be indicative, like a sudden urge to urinate or uterine prolapse. Urination might hurt. Constipation may occur. Sexual intercourse could become uncomfortable, even painful, for women. Discomfort may be felt in the genitals, rectum, lower back or pelvis. The symptoms can have a severe impact on your quality of life.

While the pelvic floor muscles can, on occasion, become too tight, the vastly more common problem is related to weakness. These muscles can weaken for many reasons including: increasing age, injury, hormonal changes associated with menopause, being overweight, repetitive strain through heavy lifting, straining from constipation, or continual coughing. For many women, pregnancy and childbirth can cause weakened pelvic floor muscles. Hormonal changes, downward pressure, and a growing baby can all contribute to bladder and bowel leakage, pelvic pain or prolapses.

When weak, it’s important to strengthen the pelvic floor. Your health professional can instruct you on Kegel exercises, which specifically target the right muscles. Just as achieving results from attending a gym requires regularity, so does strengthening your pelvic floor – daily. Exercise regularly. Walking is restorative for your pelvic floor muscles and for your spine.
​
If you think you may be experiencing pelvic floor dysfunction, seek help. You do not have to live with these symptoms. Treatment options are available, many are natural and safe. We are ready to help.​

Picture: Unknown Author Pinterest 

Honey is a sweet substance that bees produce from the nectar of flowering plants. Many types are available depending on the plant type. Honey is loved around the world for its flavour, texture and versatility.

And it’s good for you.

Honey was used as a healing ointment at least as far back as Ancient Egyptian times, and its popularity as a wound care product has had a recent resurgence. Researchers believe that honey’s healing powers come from its antibacterial and anti-inflammatory effects. It also has the ability to nourish surrounding tissue, making it effective for wound healing. Pharmaceutical preparations of honey are now well-evidenced as excellent topical antibiotics with healing properties.

Honey is rich in antioxidants, known for their properties in reducing the risk of cell damage and certain cancers. A growing body of evidence links honey with reduced risk of cardiovascular disease and type two diabetes; due to its action on harmful triglycerides – chemicals linked to insulin resistance and inflammatory disease. Honey is also thought to increase HDL – ‘good’– cholesterol while decreasing LDL – ‘bad’ – cholesterol.

Honey has been popular for generations as a traditional home remedy for sore throats, hay fever, skin conditions, and coughs and colds. Regular honey is often pasteurised and processed, so raw honey is the best way to maximize potential health benefits.

DRAWBACKS TO HONEY

Although researchers have found a possible connection between honey and a lower glycaemic index compared to other sugars, consuming honey still means you are consuming sugar, which does affect your blood sugar in some way. Eat only a moderate amount of honey in your diet, or replace processed sugars with honey for a sensible approach.

Current advice from the World Health Organisation is that honey should not be given to infants under twelve months, as in rare cases honey may harbour certain bacteria which, while harmless to older children and adults, can cause serious illness in babies.

In short...
​
Honey is high in certain substances which are known to promote health and reduce certain diseases. There is compelling evidence for its use in wound treatment, and ongoing research into its potential for reducing the risk of cancer and other serious illness. While honey is high in healthy chemicals, it’s also high in sugars – better forms of sugar than most other sweet foods, but still high in calories, so moderation is the key.

The hip flexors are a group of muscles that attach near, and cross over the front of your hip. Your chiropractor might mention them by name. The primary flexors are the iliopsoas and the sartorius. The secondary flexors are the adductor brevis and gracilis. Regardless of their names, their job is to flex the hip. They are the reason you can bring your knee towards your chest, and bend forward at the waist.

As with all muscles, the hip flexors can be strained through overuse, over-stretching, or being forced to lengthen too far. Imagine having an elastic band attached to each end of a protractor, then wrenching the ends apart. The elastic band might sustain a small or large tear. The effect is similar in your muscles.

There are a wide variety of activities that involve the actions that have the potential to cause damage, especially when they are executed with force. Some examples are:

• a cyclist quickly pulling their knee upward to enable faster peddling
• an Aussie rules player dispensing a beautiful torpedo punt
• a ballet dancer leaping into a grand jeté
• a martial artist kicking their foot up and towards the sky

While the usual cause of injury is a sporting activity; slips or direct trauma can also cause a hip flexor tear.

Symptoms can vary from mild to severe, depending on the extent of the strain. Tenderness and pain will likely occur at the site. Swelling, bruising, a reduced range of motion, a pulling sensation at the front of the hip, and a painful limp might be experienced too.

Your health professional can identify the problem, assess any contributing factors, provide appropriate treatment, and restore lost flexibility. Active stretching involves using one muscle group to stretch another. Passive stretching, as the name suggests, uses an outside force to achieve the required stretch. This might be a person, a resistance band, or even gravity.
​
If you believe you could have a hip flexor tear or strain, or you are experiencing any of the above symptoms, it’s important to seek help early. The best way to a speedy recovery is early identification and intervention.