26/4/2023 0 Comments Electrolyte functionand imbalancesElectrolytes are the mineral salts in your blood that regulate various body functions. They help keep the fluid levels in your body healthy and are essential for energy, aiding muscle movement, and maintaining brain and heart functioning.When electrolyte levels become too high or too low, vital body functions can be seriously affected. Imbalances occur for a wide range of reasons, but are often linked to dehydration or excessive sweating
Important electrolytes include sodium, potassium, magnesium and calcium – signs of harmful levels of these can include: nausea, weakness, lack of energy and confusion, muscle spasms, and heart problems. Electrolytes come from what you eat and drink, and your body helps keep the levels balanced. People who exercise strenuously often add electrolytes to their water, but usually you can keep levels balanced just by following a healthy diet and staying hydrated.
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It won’t come as a surprise to anyone that carrots are a nutritious and tasty addition to a healthy diet. What you may not know is that they come in a variety of colours which are beneficial to your health.Fibre
Carrots contain soluble fibre, which helps lower cholesterol levels and the risk of heart disease. Carrots also have insoluble fibre, which improves gut health. Carbohydrates Carrots are a healthy source of a combination of types of carbohydrate. They have a low glycaemic index (GI); meaning that they help your body use energy from food in a slow, steady way, preventing blood sugar spikes. This means that they’re a good choice for diabetics. Low GI foods can also help you feel fuller for longer, which is helpful for people trying to manage their weight. Antioxidants Carrots aren’t just orange, they come in red, purple and yellow; and the compounds which give them their bright colours are a type of antioxidant. Antioxidants are nutrients found in vegetables and fruit that help your body remove harmful free radicals — unstable molecules. If too many free radicals accumulate in your body they can cause cell damage, which can lead to problems like cancer and heart disease. Vitamins and minerals Carrots are high in: Potassium – good for nerve, muscle and heart function, and helps reduce your risk of high blood pressure. Vitamin K – essential for clotting, and also helps build and maintain healthy bones. Vitamin B6 – helps convert carbohydrates into energy, keeping you alert and energetic! Vitamin A – essential for eye health, immune function and the growth of healthy tissues in your body. Carrots are an easy addition to your diet as they’re versatile and can be eaten raw or cooked. For those with a ‘sweet tooth,’ a carrot cake is a delicious occasional treat, but it’s not the healthiest way to get carrots into your diet! * Carrots are generally considered safe to eat, but some people can have an allergic reaction to them. Do you suffer from exercise-induced cramps? If you’re physically active, there’s a chance you may have suffered a muscle cramp and wondered what caused it.A muscle cramp is a sudden, involuntary contraction of one or more skeletal muscles. It can cause pain and discomfort and make it difficult to move the affected muscle. Muscle cramps can strike during or after exercise and may be relatively minor or cause pain which can linger for days.
Why do cramps happen? Why would a healthy muscle ‘lock up’? The honest answer is that scientists don’t know for sure. Even after years of research the cause of these unpredictable spasms is difficult to identify, however there are two main theories:
What you can do about cramps While we can’t be certain about the ‘why,’ we can share what might help. The first you probably know; that stretching or lengthening the affected muscle may help. For example, your calf − the most common site of cramping − can be stretched by keeping your leg straight and pulling your foot and toes towards your knee. There’s a higher risk of your muscles cramping when you sweat a lot, so keeping hydrated is essential. You may find that taking electrolytes helps. There isn’t much journal evidence to support this practice, but if it works for you, it’s worth doing. You can read about electrolytes in this month’s companion article. Training to improve fitness and strengthen the susceptible muscles may also help. Luckily, exercise-induced cramps aren’t usually related to anything nasty and tend to settle quickly. If you have any questions we’re here to help 26/4/2023 0 Comments Talking about tailbone troubleDoes your tailbone hurt? Most people don’t think about their tailbone (coccyx) until it becomes sore. A painful coccyx, also called coccydynia, can affect everyday lifeIt can be painful to sit, bend, or find a comfortable position. Tenderness over your coccyx can be intense, and aching can occur in your sacral area. So, what role does your coccyx perform, and how does this condition happen?
What is the coccyx? The coccyx is made of three to five small fused bones. This triangular-shaped bone sits at the bottom of your spine and connects to your lower sacrum. The coccyx is an anchor for muscles and ligaments in the pelvic region; the ‘glut max’ and the pelvic floor, for example. It’s also a balance point when you sit. How does coccydynia happen? The most common causes are: trauma or injury – such as a fall or blow to the area, pregnancy and childbirth, poor posture, obesity, and abnormal tailbone mobility. Repetitive or prolonged strain on your tailbone – such as sitting for a long time – can also cause coccydynia. Sometimes the cause is unknown. What to do if you develop coccyx pain? There are several practical approaches. Avoid sitting when possible – especially on hard surfaces, or place a ‘doughnut’ cushion or small pillow under your bottom – sitting on an exercise ball can also help. If you work in an office, a sit-stand desk is sensible. Lie on your side to reduce the pressure. Cool or heat therapy may also help. If you suffer from coccydynia, speak to us at your next appointment or make a booking. Coccydynia can feel overwhelming, but relief may be possible with the right assessment, diagnosis, and appropriate treatment. Do you pay attention to your breathing, or do you take this life-sustaining process for granted? Most people don’t think about it, yet breathing involves more than transferring air in and out of your body. Breathing and your spine and posture are linked. Let’s explore how with a quick exercise.Sit up straight, take a deep breath in and allow your belly to relax outwards as you do. Notice how this feels. Now drop your chin towards your chest and round your back so that you're slouching forwards. Take a deep breath in. How do the two exercises compare? It’s much harder to fill your lungs when you’re slumped, isn’t it? Poor posture limits your breathing ability.
Your diaphragm is the main muscle that helps you breathe. It’s connected to two lumbar vertebrae in your lower back. This part of your spine is connected to the rest of your spine by ligaments and muscles. Because of this connection, breathing correctly likely affects your spine. Each of your ribs connects to your spine at joints, and small movements occur at these joints as you breathe. These movements are encouraged by breathing correctly. Without motion, joints may contract or break down, and inflammation and back pain may occur. So, how can you breathe well? Diaphragmatic breathing, also called belly breathing, might help to relax the spine and the muscles around it by releasing tension. Here’s one exercise you can easily repeat throughout the day, no matter what job you have or how busy you are. Make sure your bottom is at the back of your chair. Sit straight, look forward and keep your head level. Relax your shoulders, neck and core muscles. Take a slow, deep breath in, allow your belly to extend, your rib cage to rise, and your lungs to fill. After taking a full breath, exhale slowly. Let your ribcage fall while keeping your posture straight. How you breathe affects your health. Practicing good technique and posture may relax muscle tension, ease pain, and improve spinal function. Ask us if you have any questions or would like advice. 8/3/2023 0 Comments Healthy Banana PancakesThese delicious pancakes are always popular − dress them up with your favourite toppings for a special breakfast or dessert.Makes 6 pancakes
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Do you love to hit the trails and pedal yourself towards wellness? Cycling is a great way to build muscle tone and improve your fitness. It’s also a wonderful form of low-impact, cost-effective transport.But, as with any type of exercise, cycling can cause damage or pain. So, what are the health benefits, what injuries can occur, and how can you limit the risks? Let’s take a look...
Health benefits Research shows that cardiorespiratory fitness is improved by regular cycling. Your heart and lungs function better and your risk of cardiovascular disease (such as stroke, high blood pressure and heart attack) is lowered. Cycling uses several muscle groups and builds strength and stamina. It also helps with balance and coordination − which may help to prevent falls and fractures. But cycling has broader benefits than just physical. Frequent cycling lowers your risk of stress and is great for your mood. Cycling may even improve your self-esteem, helping you to feel more confident about your ability to achieve goals and live the life you want. That’s powerful! Cycling injuries What about the flip side? Because riding a bike involves your entire body, a range of injuries is possible. Common cycling issues include those to the back, knees, wrists, and hands. Problems can occur for a range of reasons: overuse − remaining in one position for an extended period of time, muscle strain and imbalances, and falls. Injury prevention Given the benefits of cycling, how can you prevent injury? Start with a well set-up bike. Specialised equipment − like a quality helmet, suitable shoes, and a padded seat and gloves − can reduce strain and injury risk. If you’re unsure how to set yourself up correctly, find a bike shop or riding group who can help. Posture is important. Ride with your elbows slightly bent, keep your hands on the handlebars, and alternate their position regularly. Make sure your seat and pedals are in the right position to allow your back, hips, knees, ankles, and feet to work efficiently and without strain. Try a wider, padded seat if you experience saddle numbness or pain. Stretch often. Make sure your back and core function well. If your spine doesn’t move correctly, or your muscular midsection is weak, your back will bear the brunt. Both of these problems can contribute to spinal stress and overuse- related low back pain. Cycling is a wonderful form of exercise. When you combine the right set-up and posture with optimal spine and core function, your health and happiness will bloom. If you have questions, ask. We’re here to help. You've probably been told that sit-ups are great for your core, but is this advice actually correct? What do sit-ups achieve, and are they the best exercise for your body? If not, what alternatives are there?What is the core and why strengthen it?
The core refers to your body’s muscular mid-section. You can think of it like a square house. The front wall includes your abdominal muscles; the roof is your diaphragm. The floor includes your pelvic floor and hip muscles, and the back wall is formed by muscles that cross your spine and bottom. Your core enables spinal stability and forms a foundation during movement − which supports your spine, arms and legs during motion.Your core also helps move your trunk, improve balance, and even enhance breathing. A strong core can reduce your risk of injury and back pain. Sit-ups work the front wall and the hip flexors, but they are not the most effective or safest option. They can cause harm in people who have a weak core, or previous injuries. During a sit-up your spine is repeatedly put under force in a bent position, which can cause low back discomfort. What are better core exercise options? There are safer, more targeted exercises. To begin gently, lie on your back, bend your knees and place your feet on the floor. Tighten your tummy muscles to flatten the curve of your spine against the floor. Hold for 10 seconds. Relax. Repeat three times. Simple and safe! The ‘bird dog’ uses your whole body to strengthen your core, hips, and back muscles. Place your hands and knees on the ground, shoulder and hip width apart. Tighten your core, keep your spine neutral. Extend one arm in front of you and the opposite leg out, keeping your hips and shoulders level and parallel to the floor. Hold for a few seconds. Return to the starting position. Complete five reps on each side. Done! There are many simple, effective exercises to suit all levels of fitness. To choose the right exercises to strengthen your core, speak to us. We can provide effective, safe options that are tailored to your current health situation and needs. Melatonin has become a popular topic as awareness increases about the importance of sleep for our health and wellbeing. But what is it and should we worry about it?What is melatonin?
Melatonin is a hormone – a chemical naturally produced in your body – which helps to control your cycle of sleep and wakefulness. It’s made in the pineal gland in your brain, and is one of the things that can help you get a good night’s sleep. Your melatonin production is closely linked to light, so it rises at night and falls during the day. Can you improve your levels naturally? Yes! Melatonin production is affected by your lifestyle, so you do have control over some of the factors which manage melatonin levels. Practising good sleep hygiene is the healthiest way to improve night-time melatonin levels. This simply means having a bedroom environment and daily routines and habits that help you sleep well. Stick to regular times for bedtime and waking, and make your bedroom comfortable, without clutter or distracting devices. Bright lights (like those from electronic devices) late in the evening are particularly bad for affecting sleep. Caffeine, alcohol, and nicotine can disrupt your melatonin production. Things that seriously disrupt sleeping patterns, like jetlag or working night shifts, can affect your melatonin levels. The impact of them can be reduced by following good sleep practices as much as possible. Spending time outdoors in natural daylight strengthens your brain’s connection to night and day and supports melatonin production. If you’re practising good sleep habits but still having problems with sleep, talk to us. There can be a variety of reasons, from lifestyle issues to pain or posture. We can help identify possible causes, and where appropriate offer advice and treatment. You’ve probably heard of a slipped disc. It’s a common spinal injury which can cause severe pain. But what does this term really mean?You might think of a ‘slipped disc’ as a disc dislodging, or slipping out from your spine. This isn’t what happens. To know what actually takes place, it’s helps to understand some basic spinal anatomy. Let’s take a look...
There’s a disc between each vertebra in your spine − a bit like a rubbery cushion. The spinal disc has a soft inner core or jelly-like centre that’s surrounded by strong cartilage. When we talk about a slipped disc, we mean that the ‘jelly’ has pushed or protruded through the cartilage, forming a bulge or herniation on the outside of the disc. So the more accurate term is a disc herniation − nothing slips. A herniated disc can press on a nearby spinal nerve. Just as standing on a garden hose blocks the flow of water, pressure on nerve tissue changes the flow of messages that travel along this nerve. This is why pain is not always felt at the injury site. A disc herniation in your neck may affect an arm and a disc herniation in your low back may affect a leg. The involved limb might experience burning, stinging, or electrical pain, weakness or numbness. How to prevent a herniated disc As always, prevention is the best cure. To limit your risk of experiencing a herniated disc, quit (or never start) smoking. Smoking damages the discs, just as it damages other tissues. If you have diabetes, manage it carefully. If you carry extra weight, especially excessive tummy fat, aim to whittle it down to healthy levels. Exercise regularly, keep flexible and strengthen your core; yoga, cycling, swimming, and walking all help maintain good core strength and flexibility. To find some simple core strengthening exercises, see our article about the core and sit-ups. It’s also very important to maintain correct posture when carrying out daily tasks, especially lifting. Can a herniated disc be treated? A herniated disc may resolve on its own, this is called spontaneous resorption. Recovery can be supported with conservative, non-surgical management. Ice, heat, and analgesics may also help. Speak to us if you have any questions about disc herniations. We’re happy to provide answers and advice. |
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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