Winter in Australia often brings chilly winds and illnesses such as colds and flu. However, we’re fortunate to have an abundance of incredible fruits and vegetables that can boost our immune systems and help combat infections. Let's meet five of these winter superstars! Citrus fruits: such as oranges, mandarins, lemons, and grapefruit are high in vitamin C, which offers numerous health benefits. Vitamin C acts as an antioxidant, which helps protect your body against damage. It also aids the function of various white blood cells, which are an important part of your body’s immune system response. Consume foods high in vitamin C daily, as it doesn’t stay in your body for long.
Sweet potatoes: These hearty root vegetables are not only delicious but also packed with nutrients. They’re a great source of beta-carotene, which your body converts into vitamin A, crucial for supporting immune function. Sweet potatoes also provide vitamin C, fibre, and antioxidants. Broccoli: This nutritious vegetable contains significant amounts of vitamins A, C and E as well as dietary fibre. Vitamins E and C are effective antioxidants which can aid in protecting your body against bacteria, viruses, and other germs. Spinach: This leafy green is a nutritional powerhouse, packed with vitamins A, C, and E, as well as beta-carotene and antioxidants and folate. These nutrients work together to strengthen your immune system, fortify your body's defences, and promote overall health. Garlic: Not only does garlic add an aromatic touch to your cooking, but it also serves as a potent immune booster. Packed with sulphur-containing compounds, garlic possesses antimicrobial properties that can help fend off infections. It may even contribute to reducing the severity and duration of colds. So, feel free to include garlic in your recipes – your immune system will appreciate it. These are just five examples of the wide array of fruits and vegetables that provide essential vitamins, minerals, and antioxidants to strengthen your immune system and fight infections. Eating a colourful variety of nutritious fruit and vegetables daily is not only tasty, but also an effective way to support your health.
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Your spine is an extraordinary feat of biological engineering, designed to move, support, protect, weight-bear, absorb shock, and more. Understanding this intricate marvel helps you know your body better. Spinal regions
The spine has five regions: cervical, thoracic, lumbar, sacral, and coccyx.
Each spine bone is called a vertebra, and the vertebrae in each region are given a number. For example, most people have five bones in the lumbar region named L1, L2, L3, L4, and L5. L1 is the uppermost lumbar vertebra, and L5 is the lowermost vertebra. This numbering is for identification purposes, used to identify and record “problem” spots accurately. Vertebral shapes Each vertebra in the spine has a distinct shape that corresponds to its specific function. For example, the first cervical vertebra (C1) is ring-like with a hole in the centre. In contrast, the tailbone is triangular. These structural differences enable your spine to support a range of movements and functions. The cervical, thoracic, and lumbar vertebrae have a thick, solid section at the front called the vertebral body, which supports most of your body's weight. Two bony "arms" extend from the vertebral body and connect at the back, forming a space for the spinal cord. Small holes on the sides of the vertebrae allow nerves to exit from the spinal cord, enabling communication between it and the rest of your body. Spinal discs The cervical, thoracic, and lumbar bones have an intervertebral disc (IVD) between them, with the exception of C1 and C2. The IVD is a rubbery cushion with a softer inner and tough outer section. The disc connects vertebrae, allows safe movement, absorbs shock, and helps your spine to work well. Additionally, some people have discs between the sacral and coccygeal bones. Long and short ligaments connect the vertebrae, while long and short muscles, which are primarily responsible for the movement of the spine, allow for bending, twisting, and other movements. Spinal injury and care Some spinal areas are more difficult to damage and treat due to anatomical differences and location. For instance, the thoracic region is less prone to injury compared to the lumbar region because the ribcage provides stability and protection. Conversely, treating the coccyx can be more complex because it’s very small and situated in a difficult-to-access area. Please feel free to reach out for more information - spine health is our passion! Hairdressing can be high risk when it comes to injury. We care for many in this profession and understand that the physical toll can be significant. Standing and working with tense shoulders and raised arms for long periods can be exhausting. The awkward postures and the mechanical stress placed on your joints can be troublesome. Your muscles must stay “switched on” for long periods. Like a car that runs out of petrol, your muscles run out of energy.
Additionally, repetitive hand motions and limited breaks can be really hard on the body. Hairdressers often experience neck, shoulder, wrist, hand, and back pain. Fortunately there are ways to reduce your risk, help improve your posture and ease discomfort. Here are five suggestions:
Protein plays an important role in joint health by providing the foundation for cartilage, tendons, ligaments, and other connective tissues in your body. Your body breaks down protein from food into amino acids, which are then used to build and repair tissues throughout your body, including those in your joints.
Certain amino acids, such as glycine and proline, are especially important for joint health. They are necessary for the production of collagen, which helps to provide strength, flexibility, and elasticity in cartilage, tendons, and ligaments. Collagen also acts as a cushion between your bones to prevent them from rubbing against each other during movement. A diet that’s rich in high-quality protein helps to promote joint health by providing the necessary amino acids your body needs to produce and repair cartilage, tendons, and other connective tissues. A lack of protein in your diet can lead to weakened joints and increased susceptibility to joint pain and injury. On the other hand, consuming too much of certain types of proteins, such as those found in processed meat and red meat, can also contribute to joint pain and inflammation. These proteins can cause the body to produce more uric acid, which can lead to gout, a painful form of arthritis that commonly affects the joints in the toes, feet, and ankles. In addition, some people may have an intolerance or allergy to certain types of protein, such as gluten or casein (a protein found in dairy products), which can cause inflammation and joint pain as a result of an autoimmune response. It’s important to maintain a balanced diet that includes a variety of healthy protein sources, such as lean meats, fish and seafood, eggs, legumes, tofu, nuts and seeds, while avoiding added sugar and processed and refined foods. The type of protein, and how much of it you eat, is important. By eating the right foods, you'll not only improve your mobility and reduce the risk of joint pain, stiffness, and injuries, but also enhance your overall wellbeing and quality of life. Chiropractors can play a role in enhancing athletic performance and preventing injuries for athletes. Australian chiropractors commonly treat athletes, who consistently report high levels of trust and satisfaction in their care.Considering the physical demands athletes often face, encountering pain is to be expected. However, when pain arises, it can significantly impact both participation and performance. Additionally, untreated pain can become an ongoing problem. We understand these issues, and that resting is hard, especially with impending competitions. Thankfully, we can help to ease discomfort and pain.
Low back problems Athletes face a higher risk of low back pain due to heavy loads and years of sports activity. Additionally, prior episodes of low back pain increase the risk of it returning. Chiropractic care offers evidence-based support in reducing pain and improving function in chronic lower back pain. Beyond pain relief We also provide additional benefits beyond pain relief. A 2019 study published in the International Journal of Clinical Medicine Research revealed that chiropractic care can enhance performance, and improve injury and rehabilitation measures for athletes. That’s a powerful trio. Research published in BMC Musculoskeletal Disorders, investigated the impact of regular chiropractic care throughout an Aussie Rules season. The structured plan resulted in reductions to primary lower limb muscle strains. There were also less weeks missed due to non-contact knee injuries. From a chiropractic standpoint, adjusting our patients frequently results in enhanced range of motion and flexibility. Muscles relax and joints function better. For athletes, a body that moves well can perform well. Chiropractors have long supported athletes to help them perform better and recover faster. Our care is aimed at optimising your body's potential and overall well-being. These fritters are a delicious way to serve winter vegetables – great for a healthy snack! Ingredients
1 1⁄2 Tbsp olive oil 1 cup cauliflower, finely chopped 1 cup broccoli, finely chopped 3 small spring onions, finely chopped 1⁄2 cup self-raising flour 1 tsp ground coriander or paprika 1⁄2 teaspoon salt 3 large eggs, lightly beaten 1⁄2 cup milk 1⁄2 cup tasty cheese, grated 1 Tbsp chopped fresh parsley Instructions
Serving Serve sprinkled with any herbs of your choice (or simply use the tops of the spring onions). Add a dollop of chutney, yoghurt or sour cream just before eating. A change in season often means a change in diet and routine, like seeking the warmth of the couch and eating more! With these easy tips you can eat for comfort yet still maintain your health. Veggie innovations: swap pasta for zucchini or carrot ‘noodles’. Try cauliflower ‘rice’ instead of white rice.
Protein power: include eggs, lean meat, tofu, or nuts/seeds in every meal to curb cravings. Seasonal selections: opt for root veggies, broccoli, cauliflower, pears, and oranges. Try our recipe for winter fritters! Fibre focus: kick-start your day with oat porridge and kiwifruit. Add legumes to meat and veggie dishes. Healthy fats: use olive oil for dressings and cooking. Try avocado, hummus, or nut butters on bread instead of butter. Raw boost: aid immunity and digestion by adding fresh, raw food to every meal. Warmth factor: use spices with warming properties such as ginger, chilli and paprika. Batch cook: prepare batches of soup or casserole for convenient freezer-friendly meals. Are you experiencing the challenges of aging? Perhaps you find that movement is becoming difficult, whether it's walking, dressing, lifting items, or simply getting up from a chair. You may often feel stiffness and discomfort in your spine and joints, as if they're encased in concrete, or you may be concerned about dizziness and the risk of falling. Chiropractic care has long been a cornerstone for older people seeking to preserve their mobility, comfort, and overall quality of life. Common reasons for seeking chiropractic care include back issues, neck pain, leg problems, headaches, muscle issues, and osteoarthritis. Stiffness and dizziness are not uncommon issues, either. Chiropractic may help with each of these problems.
Back pain, particularly when chronic (ongoing), can significantly impact your daily life, making routine activities challenging. Things we take for granted, like self-care, movement, and enjoying a social life, can suffer. Chiropractic care − through adjustments, tailored advice on self-management, and appropriate exercises − has been shown to ease both short-term and long-term back pain. Neck pain, a persistent irritation for many, can also cause considerable soreness and disability, with discomfort sometimes becoming long-term. Seeking help as soon as neck pain arises is wise, as prompt treatment may reduce its progression and recurrence. You may have heard of the saying, "when you're young, you fall over. When you're older, you have a fall." Trouble with balance increases with age, and the biggest risk of balance problems is potentially devastating falls. A study published in the Journal of Evidence-Based Integrative Medicine investigated whether chiropractic care could improve balance. The authors found that individuals were “very likely” to report benefit, especially those aged 65 and over. Chiropractic care plays an important role in aging−reducing pain and stiffness, maintaining mobility, and improving balance. It offers a natural, non-invasive approach to promote comfort, ease, and function in later years. Knowing what to expect when you consult with a chiropractor can be complicated. There is no one-size- fits-all solution, but let's look at some similarities in chiropractic treatment to give you a starting point. We each have our own unique approach, techniques, ongoing education, fields of interest, and thought processes. Similarly, each patient has differences in anatomy, response to treatment, lifestyle choices, medical history and health. Also, your expectations, preferences, commitment to healing and personal factors all influence the treatment process and duration.
During your initial consultation,we usually allocate extra time to get to know you better. We will ask you detailed questions about your health history, and conduct tests to evaluate how your body functions, especially focusing on your spine health and nervous system.If it is necessary, we may also recommend scans. This process helps us put together all the pieces of your health puzzle to understand how we can best assist you. You may or may not receive a chiropractic adjustment on your first visit. During your routine appointments, we require less time because we're already familiar with your treatment plan. We've determined the most suitable schedule and type of care for you. Now, our focus is on enhancing the health of your spine and overall well-being. During these visits, we'll examine your spine and other relevant areas, using our hands and possibly other tools to pinpoint any specific concerns. We ask about your symptoms or progress, and answer any questions you may have. We adjust joints that don’t work properly. Treatment aims to improve and stabilise their mobility and function. The type of adjustment we use is chosen carefully, depending on a range of factors. For example: where you need to be adjusted, your body’s constitution, pain levels, current health conditions, sensitivity, age, and whether or not you are pregnant. We might offer you additional advice and recommendations on nutrition, footwear, optimal positions and postures for activities like work, sitting, lifting, and sleeping. If applicable we will also advise on exercises aimed at enhancing muscle function and joint mobility. Health education, home care strategies, and weight management can contribute significantly to overall wellness. 6/3/2024 0 Comments Peach and ‘cream’ ice blocksThese homemade ice blocks are not only tasty and easy to make, but healthy too.They’re perfect for dessert or a cool treat after school, and will satisfy any sweet cravings! Ingredients
Instructions
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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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