Adam's Back talk

1/12/2024 0 Comments

FREE 90-minute health seminar

We’re thrilled to announce Dr. Adam Mackey, your local sports clinician and Chiropractor, will be visiting Yawa to host a FREE 90-minute health seminar on Thursday 12 December at 6:30pm.
He’ll be sharing insights on the 5 key factors of health:
🔹 Attitude
🔹 Diet
🔹 Alignment
🔹 Motion
🔹 Strength

Bookings are now open on Active World under Group Fitness - Wellness.
Or register your attendance via this link: https://forms.office.com/r/sEtb783fPD.

Don’t miss out on this chance to learn from Dr. Mackey and boost your health and wellness!

100 Besgrove St, Rosebud, Victoria 3939

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11/11/2024 0 Comments

Sports chiropractors: tailored care for athletes

Have you considered consulting a chiropractor to support your sporting efforts? Some chiropractors focus on treating athletes and are commonly called "sports chiros." But what does this title actually mean?

All Australian chiropractors complete a minimum five-year university program. We are well-trained professionals capable of supporting the health of both athletes and non-athletes. Many netballers, footy and soccer players, basketballers, and weekend warriors receive regular care.

However, we can have different areas of interest. Sports chiropractors focus on addressing the needs of athletes. They combine traditional chiropractic techniques with sports science, and often pursue additional studies that may be broad or specific to a particular sport.

A sports chiropractor diagnoses, treats, and prevents musculoskeletal injuries and conditions related to athletic performance. Their goal is to prevent injuries, aid recovery, and improve performance, making their specialised knowledge invaluable as athletes reach higher sporting levels.

While athletes and non-athletes can experience similar injuries, such as chronic low back pain, these often occur more frequently and severely in athletes. Chiropractors are trained to treat such conditions in both groups, but sports chiropractors provide additional sport- specific care. This includes preventing and treating injuries common in sports, such as falls, knocks, muscle tears, sprains, and strains.

While the spine and joints are a priority, sports chiropractors also assess other areas crucial to athletic performance, such as the back, neck, and pelvis. They may also adjust knees, hips, ankles, feet, wrists, elbows, and shoulders. Additionally, sports chiropractors may perform soft tissue techniques like massage or trigger point therapy. They may work with athletes to strengthen weak muscles, stretch tight ones, and balance muscle tone.

Sports injuries frequently result from continual stress on a particular part of the body. A tennis player’s shoulder, a gymnast’s wrist, or a golfer’s lower back are common areas of repetitive strain. If an athlete also uses incorrect techniques, has musculoskeletal imbalances, or overtrains, the vulnerable area experiences even greater stress and injury risk. Sports chiropractors aim to treat and help prevent these issues.

In addition to treatment, sports chiropractors may advise on gear, apparel, footwear, accessories, and joint supports. If necessary, they may work with other professionals or provide referrals, ensuring that athletes receive comprehensive care.

Dr Adam is a Certified Chiropractic Sports Practitioner and has worked with multiple sporting teams during his career.

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11/11/2024 0 Comments

Are there dangers in stretching too much?

Do you stretch regularly? Stretching improves the range of motion in your joints, keeping them supple, flexible, and enabling easy movement. Regular stretching can make a big difference, but be mindful not to overstretch - pushing too far can lead to discomfort or injury.

Think of muscles like elastic bands; they lengthen and return to their original shape, just like muscles stretch and relax. But, like elastic bands, muscles can be damaged by overstretching. Small tears can occur in the muscle fibres, leading to weakness or soreness. If pushed beyond their limits, these tears can worsen, and the muscle may even tear completely, much like an elastic band snapping when stretched too far.

Thankfully, in muscles, this extreme outcome is unlikely in a normal stretching routine. Pain would typically cause you to stop before a rupture; however, small points of damage can occur. If you stretch too far or too soon — whether that means stretching without warming up, too soon after an injury, or overdoing it in a new routine — you can injure yourself.

Overstretching can cause inflammation, presenting as swelling, reduced joint motion, and soreness. If you’ve ever experienced pain from stretching, this is likely the reason.

So, how should you stretch? Sensibly! Stretching is best performed as a habit: lengthening your muscles to stay supple and healthy. You’ll feel good, function well, and reduce your risk of injury.

Remember, while it can be tempting to “go for broke,” you should only reach the point of stretch-like discomfort. There is no advantage in stretching until you feel pain. The “no pain, no gain” mantra does not apply here.

If you have questions, don’t hesitate to ask us. We’re here to support and guide you.

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11/11/2024 0 Comments

Ratatouille: a simpleMediterranean dish

This colourful, layered ratatouille brings fresh vegetables to life, baked to perfection with aromatic garlic and herbs. An easy, stunning dish that’s delicious and healthy!
Serves 2.

Ingredients

2 small eggplants, sliced into rounds
2 med zucchini, sliced into rounds
3 medium tomatoes, sliced into rounds
1 onion, thinly sliced
3 Tbsp olive oil
2 cloves garlic, minced
Fresh thyme or basil
Salt & pepper to taste

Instructions

Preheat oven to 180°C.
Sauté onion and garlic in 1 Tbsp
olive oil until soft. Spread on the
bottom of a baking dish.
Layer eggplant, zucchini and
tomatoes upright, alternating slices.
Drizzle with remaining olive oil,
season with salt, pepper, and herbs.
Cover and bake for 30-40 mins.
Serve warm and garnish with fresh basil leaves.

Tips

Serve with baked fish for a complete meal.
Top with crumbled feta or grated Parmesan before baking.
Try rosemary or oregano for a different twist.
Serve with a side of crusty bread - perfect for soaking up the juices!

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11/11/2024 0 Comments

Care for your knees and keep active with ease

Knee injuries are common, especially in sports. Australians are passionate about sports, so understanding knee injuries is crucial. What types of injuries can occur? How can they be prevented? What might a knee injury mean for your future?

Your knees are complex, supporting your weight and providing mobility, strength, and stability. Each knee joint consists of the thigh and shin bones, along with the kneecap. Cartilage lines the bones to ensure smooth movement, while the meniscus acts as a cushion, absorbing shock and protecting the joint.

Ligaments keep your knee stable. Two collateral ligaments on the inside and outside of your knee prevent sideways movement, while two cruciate ligaments inside hold the thigh and shin bones in place. One of these, the ACL (anterior cruciate ligament), prevents your shin from moving too far forward and is often injured in sports like football and netball.

When excessive force is applied to the knee, it can damage bones, cartilage, or ligaments. This may result in bruised or broken bones, stretched or torn cartilage, or a torn meniscus. Such damage can occur from direct trauma, like a fall or collision, or from sudden changes in direction or stopping.

Injuries can often be felt immediately and may be accompanied by a popping sound. Symptoms include swelling, heat, pain, and difficulty moving your knee. Unfortunately, long-term, traumatic knee injuries increase the risk of osteoarthritis, so prompt assessment of any new injury is advisable.

Injury prevention programs and proactive treatment are essential, with neuromuscular and proprioceptive exercises playing a key role in improving joint control, stability, and balance.

If you are at higher risk of knee injuries, such as through sports, consulting a chiropractor may help prevent injuries that could lead to significant short- and long-term issues.

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11/11/2024 0 Comments

Inflammation and the anti-inflammatory diet

Inflammation is often misunderstood. While many think of it as harmful, it’s actually a natural part of the body’s healing process and defence system. The problem arises when inflammation doesn’t subside and becomes chronic. In this article, we’ll explain the effects of prolonged inflammation and how diet can play a crucial role in managing it effectively.

Explaining inflammation
When injury or infection occurs, your body releases chemicals that activate your immune system - causing redness, pain, warmth, and swelling. This short-term inflammation is normal for healing and usually lasts only a few days. However, it becomes concerning when this response persists, or becomes chronic, lasting for months or even years.

Chronic inflammation can damage healthy tissues and contribute to various health issues and diseases. It can be difficult to diagnose because the symptoms — such as fatigue, fever, and muscle or joint pain — are often vague and range from mild to severe. It’s strongly linked to autoimmune diseases, where the immune system mistakenly attacks the body's own cells. Conditions like psoriasis, type 1 diabetes, and rheumatoid arthritis are examples of this. Inflammation is also believed to play a role in chronic conditions such as type 2 diabetes, heart disease, and obesity.

Managing chronic inflammation
The Mediterranean diet is often called the "anti-inflammatory diet" because it mainly includes foods rich in anti-inflammatory compounds, such as antioxidants, polyphenols, and omega-3 fatty acids, which can help reduce inflammation in the body.

These foods include fresh, seasonal fruits and vegetables, whole grains, nuts, seeds, and healthy fats from sources like olive oil and fatty fish.

An anti-inflammatory diet also limits highly processed foods, red meat, saturated fats, and refined carbohydrates, especially sugars found in fizzy drinks and cakes. Overconsumption of these items can worsen chronic inflammation.

Prioritising anti-inflammatory foods helps regulate your body's inflammatory responses, promoting overall health and reducing the risk of chronic diseases associated with inflammation.

Maintaining a healthy weight, managing stress, engaging in regular exercise, and having a balanced diet are all essential factors that work together to help prevent and alleviate chronic inflammation.

While these lifestyle choices work well for many people, some individuals may need additional support or specific approaches to manage their inflammation effectively.

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11/11/2024 0 Comments

Supporting Chiropractic Care With Nutrition

Chiropractors are passionate about supporting the health of their patients. As food is vital to well-being, we may provide nutrition advice. This may raise some questions, such as: do chiropractors study nutrition? Can what you eat affect your recovery? What should you eat?

Chiropractic educational programs include the study of nutrition. Some Chiropractors are more interested in this field than others and may undertake further study to expand their knowledge.

How does nutrition support treatments?
The foods you eat are the building blocks of your body. Healthy eating helps you stay well, function properly, and heal. Macronutrients like fats, proteins, and carbs, and micronutrients like vitamins and minerals, each play vital roles and work together to support your body's systems.

Nutrients also provide the framework for cells and tissues, essential for bones, ligaments, skin, and tendons. Think of this framework like the trellis in a garden that supports plants. Without it, cells and tissues wouldn’t maintain their structure. Other nutrients provide rigid support, like calcium in bones and teeth.

Proper nourishment promotes healing. When we’re injured, the body requires energy for repair. Certain nutrients help reduce inflammation, especially in chronic conditions like arthritis. Fibre supports a healthy gut, and we are all know that gut health affects our overall well-being. Nutrients strengthen the immune system, with vitamins such as A, C, and D enabling immune cells to respond to threats.

These are key factors for the success of chiropractic care. That’s why we encourage a diet rich in nutrient-dense foods like fruits, vegetables, fish, legumes, lentils, beans, nuts, and seeds. We also advise avoiding unhealthy eating habits, as junk food lacks nutrients and can contribute to inflammation and illness. However, dietary advice isn’t one-size-fits-all, so feel free to reach out with any questions.

Tips for healthy eating
Now that the festive season with its lollies, chips, and puddings is on its way, it’s an ideal time for suggestions:

Have small portions of rich festive foods, so you don’t feel deprived, but enjoy it without overindulging.
Focus on vegetables and lean meats, eating slowly to give your stomach time to signal fullness.
Eat enough protein to feel fuller for longer, reducing the urge for mindless snacking.
Include a variety of complex carbohydrates, like fruits and vegetables, to sustain energy levels.
Drink sufficient water so you don’t mistake dehydration for hunger.
Make healthier swaps:
- Opt for raspberries, strawberries, or roasted almonds instead of sugary desserts.
- Choose sparkling water over sparkling wine.
- Replace creamy dips, chips and bread with carrot and cucumber sticks with hummus or guacamole.

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4/9/2024 0 Comments

Savoury tofu stir-fry with nutty brown rice

Here's a simple and healthy recipe for Asian-inspired tofu stir-fry.

Ingredients

200g firm tofu, drained and cubed
1 tsp of five-spice seasoning
1 Tbsp. sesame oil
2 cloves garlic, minced
2 tsp grated ginger
2 cups mixed vegetables, sliced
or chopped
(such as red and green peppers,
broccoli, carrots, and snap peas)
1 cup cooked brown rice
2 Tbsp. soy or tamari sauce
1 Tbsp. rice vinegar

Instructions

Gently toss the tofu cubes in a bowl with five-spice seasoning.
Heat oil in a large frying pan or wok over medium-high heat.
Add garlic and ginger, and sauté until fragrant.
Add tofu to the pan, cook for 5-7 minutes, turning occasionally, until browned on all sides.
Add mixed vegetables to the skillet and stir-fry for an additional 5-7 minutes, or until vegetables are tender yet crunchy.
In a small bowl, whisk together
soy sauce and rice vinegar.
Pour mixture over the tofu and vegetables and stir, cook for another 2-3 minutes.

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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4/9/2024 0 Comments

Explaining cervicogenic headaches

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:

neck injury: whiplash or other neck injuries
poor posture: slouching or hunching, especially when your chin juts forward and your head is positioned ahead of your body instead of being upright
osteoarthritis: degenerative changes in your neck joints
nerve compression: pinched nerves in or near your neck
neck stiffness: such as if you fell asleep in an awkward position.

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.

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4/9/2024 0 Comments

The power of serotonin: 6 foods to boost your mood and calm your mind

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.

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YOUR CART

FREE 90-minute health seminar

Sports chiropractors: tailored care for athletes

Have you considered consulting a chiropractor to support your sporting efforts? Some chiropractors focus on treating athletes and are commonly called "sports chiros." But what does this title actually mean?

Are there dangers in stretching too much?

Do you stretch regularly? Stretching improves the range of motion in your joints, keeping them supple, flexible, and enabling easy movement. Regular stretching can make a big difference, but be mindful not to overstretch - pushing too far can lead to discomfort or injury.

Ratatouille: a simpleMediterranean dish

This colourful, layered ratatouille brings fresh vegetables to life, baked to perfection with aromatic garlic and herbs. An easy, stunning dish that’s delicious and healthy!
Serves 2.

Care for your knees and keep active with ease

Knee injuries are common, especially in sports. Australians are passionate about sports, so understanding knee injuries is crucial. What types of injuries can occur? How can they be prevented? What might a knee injury mean for your future?

Inflammation and the anti-inflammatory diet

Supporting Chiropractic Care With Nutrition

Chiropractors are passionate about supporting the health of their patients. As food is vital to well-being, we may provide nutrition advice. This may raise some questions, such as: do chiropractors study nutrition? Can what you eat affect your recovery? What should you eat?

Savoury tofu stir-fry with nutty brown rice

Here's a simple and healthy recipe for Asian-inspired tofu stir-fry.

Explaining cervicogenic headaches

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.

The power of serotonin: 6 foods to boost your mood and calm your mind

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.

Author

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YOUR CART

Have you considered consulting a chiropractor to support your sporting efforts? Some chiropractors focus on treating athletes and are commonly called "sports chiros." But what does this title actually mean?

Do you stretch regularly? Stretching improves the range of motion in your joints, keeping them supple, flexible, and enabling easy movement. Regular stretching can make a big difference, but be mindful not to overstretch - pushing too far can lead to discomfort or injury.

This colourful, layered ratatouille brings fresh vegetables to life, baked to perfection with aromatic garlic and herbs. An easy, stunning dish that’s delicious and healthy! Serves 2.

Knee injuries are common, especially in sports. Australians are passionate about sports, so understanding knee injuries is crucial. What types of injuries can occur? How can they be prevented? What might a knee injury mean for your future?

Chiropractors are passionate about supporting the health of their patients. As food is vital to well-being, we may provide nutrition advice. This may raise some questions, such as: do chiropractors study nutrition? Can what you eat affect your recovery? What should you eat?

Here's a simple and healthy recipe for Asian-inspired tofu stir-fry.

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.

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.

Author

Archives

Categories

This colourful, layered ratatouille brings fresh vegetables to life, baked to perfection with aromatic garlic and herbs. An easy, stunning dish that’s delicious and healthy!
Serves 2.