If you’re looking for an activity that has an array of health benefits, consider taking up swimming. It’s a low-cost, low-impact, and relaxing activity that provides a full body workout.
The main advantage that swimming has over other physical activities is that the buoyancy of the water takes some of the stress off your body. Therefore it’s a great low-impact exercise if you have an injury or condition that doesn’t allow you to participate in more traditional types of exercise. Swimming also allows you to exercise for longer periods of time without additional pressure on joints and muscles.
Swimming provides a great cardiovascular workout as well as a workout for nearly all of your muscles. It helps tone your muscles and builds strength and endurance. It can also improve balance, flexibility, co- ordination, and posture; all of which can help prevent an array of health problems.
While the physical benefits of swimming may be obvious, there are also hidden benefits such as being good for your mental health. Swimming helps to improve your mood and reduces mental tension and anxiety.
Before you dive into the swimming pool, remember to follow safe swimming behaviour. Make sure the environment you choose to swim in is safe, read the safety signs, speak to lifeguards for safety tips, swim with a partner, and swim within your capabilities.
If swimming laps doesn't appeal there are plenty of exercises you can do in the water without swimming. Pool-based classes such as aqua aerobics are a fun activity for all ages, especially if you prefer exercising in a group.
Swimming offers many physical and mental health benefits, and is an activity you can participate in your entire life, not to mention being a great way to cool down on a hot summer day!
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A healthy way to indulge this festive season
We are lucky enough to live in Australia, where we are inundated with amazing summer fruits to enjoy this festive season.
With a fruit platter looking this amazing its easy to find a healthy balance with all the indulgent temptations we are surrounded with at this time of year. The best part of a fruit platter is that you can choose as many or as few fruits as you want to enjoy or maybe it's an excellent excuse to try some new ones this year.
Remember that the more colours the better in terms of vital vitamins and minerals.
Join us in giving back to the community by once again supporting Anglicare Victoria in their annual Christmas Toy and Food Appeal.
The generosity of your donations will help to bring some festive cheer to local families in need and brighten and touch the hearts of so many!
You are invited 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.
Headaches are one of the most common health problems that heath professionals treat, but did you know the diagnosis can differ from one person to the next?
Headaches can be painful, irritating, and debilitating. Sometimes, you can make it through the day without a problem, but other times you have to crawl into bed and block out the world.
There are many different kinds and causes of headaches, two of the most common are tension headaches and migraines. Both can range from mild to severe, and can be experienced on one or both sides of the head; however there are some differences that can help determine which kind of headache you have.
Tension headaches are the most common and can make you feel like your head is tight or under pressure; they don’t usually get worse with exertion. The pain may be associated with tenderness of the muscles of the head, neck, and shoulders, and can last for a few hours, or even up to a week.
Migraines are usually described as a throbbing sensation, and physical exertion can make the pain worse. The throbbing is believed to be related to blood flow changes in the brain causing irritation and swelling of the blood vessels.
Unlike tension headaches, migraines can cause nausea, vomiting and sensitivity to light, smell, and sound. Migraines can be with or without aura; a migraine aura can be any of a collection of neurological symptoms such as numbness, speaking difficulties, vision changes, and tingling, which signal the onset of a migraine.
What causes headaches?
Tension or stress is more likely to cause a tension headache, but there are many triggers for migraines. Certain foods, smells, weather changes, hormones, and a lack of sleep can all cause them.
Diagnosis and treatment
There are no migraine-specific tests, but your Chiropractor may run tests to rule out other conditions. It can be helpful to monitor your headache activity by noting your diet, events, symptoms and medication, before and during your headache.
Determining the cause of your headaches or migraines may involve a process of elimination. Sometimes, it can be as simple as cutting out an ingredient from your diet. While there is no overall cure, doctors will often recommend medication or therapeutic intervention.
If you are suffering from severe, ongoing headaches, or are experiencing head pain with unusual symptoms and a high fever, see your Chiropractor. They can rule out underlying conditions before helping you to manage the pain.
Exercise, such as running, can help you keep fit and active, but what if it’s painful?
Running is a popular form of exercise for many people who want to keep fit, but it involves repetitive impact on the joints which can cause back pain, especially in the lower back. If you already suffer from lower back pain, running may make it worse, or lead to other types of pain, such as sciatica (leg pain, weakness and numbness).
One of the more common types of pain from running is a muscular strain, which can appear as a spasm or ache in your lower back. This type of pain doesn’t travel into the legs or buttocks. Resting, heat or cold therapy, and stretching are some self-care measures that may help relieve muscle strain. If the pain is not alleviated by these measures after two to three weeks, there may be a more serious problem.
Sometimes, back pain can be a sign of a spinal problem, such as degenerative disc disease (DDD), or a herniated disc. Your discs are your lower back’s ‘shock absorbers’; over time, running can cause a high level of stress on these, which can make existing or developing back problems worse. DDD occurs when the disc gradually loses that shock absorbing quality due to wear-and-tear, or injury. A herniated disc is one that has begun to bulge or rupture, which puts pressure on the surrounding nerves.
If you notice that you have ongoing lower back pain after a run, whether it’s muscular or structural, check with a health professional to help diagnose any problems and provide the correct treatment. Running injuries should be treated early before they worsen.
After diagnosis and treatment is in place, some preventative measures may help alleviate pain and discomfort in your legs and lower back:
• Warm up before a run
• Stretch your hamstrings
• Wear comfortable and supportive running shoes
• Avoid running on hard surfaces such as concrete
• Incorporate muscle toning, strength training and cross-training
See your chiropractor for advice and treatment on how to get you back on track and enjoying your run with minimal, or no pain.
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This colourful spice adds flavour and colour to your meals, but what else could turmeric do for you?
Turmeric has long been considered one of the most beneficial foods in the world, and now shows promising results from many high-quality studies on its health benefits. The roots of the turmeric plant are used fresh, or dried and ground into a powder; both forms have been used in Asia as a medicine and a spice for thousands of years.
One of the compounds that make turmeric so nutritious, and also gives it the orange- yellow colour, is curcumin. Curcumin boasts anti-inflammatory and antioxidant effects, improves brain function, shows promise in cancer prevention, and much more.
Inflammation is an essential function that helps your body repair damage and fight bacteria. However extensive or chronic inflammation can cause serious health problems. It’s believed that chronic inflammation may contribute to some illnesses, such as cancer, heart disease, stroke, diabetes, arthritis, and Alzheimer’s.
Curcumin is powerful in fighting chronic inflammation. Studies show that it can match the effectiveness of some anti- inflammatory drugs.
Brain and heart health
Curcumin can increase the levels of growth hormone in your brain, helping your neurons form new connections. This shows promise for improved learning and memory, and in the prevention of depression.
Curcumin can play a part in heart health by improving the lining of the blood vessels which helps regulate blood pressure, clotting, and inflammation.
We often hear about antioxidants, but what exactly are they? Antioxidants are molecules in our bodies that fight damage caused by unstable molecules (known as free radicals). We need a balance of free radicals and antioxidants. When this balance is disrupted, our health can suffer.
Curcumin is an exceptionally powerful antioxidant that neutralises free radicals to slow down the aging process, and prevent disease.
Cancer treatment prospects
Intensive studies have shown that curcumin can help reduce the growth of malignant cells in some forms of cancer. Research is in its infancy, but the results are promising.
To reap the health benefits, it’s important to know that it’s not as easy as stocking up on the spice, or heading out for a turmeric latte. The curcumin content in turmeric is a mere three percent, and is also difficult for your body to absorb, so curcumin supplements may be the most effective approach.
Not all curcumin supplements are created equal though, and more evidence on the reported benefits is needed. Some contain other ingredients such as piperine (a compound in black pepper), which can help aid absorption by up to 2,000 percent. Consuming curcumin with a fatty meal could also help, as it is fat soluble.
There’s no denying that turmeric is a delicious and healthy addition to your diet, but too much can sometimes cause stomach irritation, so remember, everything in moderation. Talk to your Chiropractor about whether curcumin supplements would be suitable for you.
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If you suffer from pain in your lower back, hips, buttocks, and legs, could sacroiliitis be the cause?
Sacroiliitis is inflammation of the sacroiliac joint, which can affect one or both joints. The sacroiliac joints are at the lower part of your spine where it connects to your pelvic area near your hips.
In general the symptoms of sacroiliitis include pain in the lower back, hips, buttocks, legs, knees, and less commonly, feet. Sometimes that pain is accompanied by a mild fever. You may also notice the pain worsening after long periods of standing or putting more weight on one leg than the other, climbing stairs, and taking long strides when running or walking.
There is no single reason why people suffer from sacroiliitis, and it can affect anyone. However, it’s quite common in pregnant women because the body is preparing for a baby, and the hip and sacroiliac joints naturally loosen. Pregnancy can alter the way you walk and cause inflammation, which leads to the condition.
Aside from pregnancy, it can also be caused from gout, joint damage from a fall or accident, or an inflamed sacroiliac joint. Existing back and spine issues, osteoarthritis and ankylosing spondylitis (an inflammatory form of arthritis), can also cause sacroiliitis.
Sacroiliitis shares traits with many other lower back pain issues, so it’s advisable to consult your health professional for a correct diagnosis. Once you receive a definite diagnosis for the condition, your treatment type can be determined.
Your Chiropractor may also recommend measures to manage your symptoms such as correcting your posture, stretching to maintain joint flexibility, and strengthening exercises to make your muscles more stable.
As anyone with lower back pain will know, it can take time to find the best sleeping position. But is the one you found comfortable and beneficial?
Not every sleeping position can help relieve back pain, even if it’s the best way for you to fall asleep. A poor sleeping position can aggravate, or even cause lower back pain. The position you choose should maintain the natural curvature of your spine without pressure on your neck, hips, or back.
One of the best ways to sleep is on your back, as this distributes your body weight evenly; and ensures alignment of your head, neck and spine. However, not everyone finds this position comfortable; for additional support place a small pillow under your knees, and fill the gaps between your body and mattress with thin pillows.
If you’re a side sleeper, take care, as sleeping on your side can strain your lower back. To minimise strain and keep your head, shoulders and hips correctly aligned, try sleeping with a firm pillow between your knees, and one to support your head and neck.
If you have a herniated disc, then a curled foetal position may provide relief. Lie on your side with your knees tucked into your chest and your back straight. Support your head and neck with a pillow, and place a firm pillow between your knees.
Sleeping on your front is one of the worst positions, but may benefit people with degenerative disc disease or a herniated disc. Place a thin pillow under your stomach and hips to raise your mid-section and help spinal alignment. You can sleep with your head on a flat pillow, or none at all, but make sure your head isn’t turned to the side, as this can twist the spine.
Your sleeping position, mattress, and pillows all need to work in harmony so that you can sleep comfortably with lower back pain. If you are experiencing pain and discomfort and need advice, speak with our team at Adam's Back.
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Air is the most essential element needed to sustain life.
Fresh air provides you with a steady supply of oxygen which is needed by your brain and every single cell of your body. Every function carried out by the body is directly related to the life of the cells. Cells need four things to live and function properly; oxygen, water, nutrition and cleansing. Without oxygen the cells die in three minutes as it is one chemical essential for the cells to create energy.
How much of your day, each day, is spent outdoors? For many the answer will amount to a bunch of minutes added up as we go from one closed space to another. We live in our homes, we get into our cars on our driveways, we drive to more closed locations and at the end of the day, we come back home. Some of us get better with heading outdoors when the warmer temperatures come, but our body needing fresh air is not a seasonal thing, it’s a daily requirement.
The air that you breathe in any indoor location is not as fresh as your body needs to remain healthy.
If you stay in a closed in area for a long period of time, you will end up breathing in the same air over and over again. The oxygen content of the air will go down. Fresh air is chemically different than the re-circulated indoor air that most people breathe. Breathing this stale air will not supply your body with enough oxygen to keep your cells functioning properly. If you are breathing in stale air, you may suffer from certain health problems such as dizziness, nausea, headaches, fatigue and exhaustion, irritability, anxiety, depression, frequent fevers, colds, or lung diseases.
So if you’re feeling any of the above symptoms, open a window, take a short walk outside, and drink a big glass of water. Ventilate your office or house with fresh air frequently! Consider keeping plants in your home and work environment to help improve the air quality. Plants produce oxygen and absorb carbon dioxide from the air. Some plants can even remove toxic pollutants from the air. If you can, sleep with your bedroom window open and endeavour to air your home regularly by opening up all the windows and doors.
In large cities, finding clean and fresh air is not an easy task as the natural freshness of air is destroyed by tobacco smoke, city smog, re-circulating air in buildings, improper ventilation, exhaust, and many other pollutants. Spend time in a park or garden with plenty of trees and plants to enjoy good quality fresh air or, if possible, head to the beach. One of the best ways to receive the benefits of fresh air is to go out into the open air and exercise by walking or gardening. This enables the lungs to expand and be filled with oxygen. Getting outdoors to enjoy fresh air should not be a chore, but a privilege!
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When ready to serve, remove from freezer and allow to thaw slightly for about 10-15 mins.
Slice into small portions – remember, although a healthy version, it is still rich.
Serve with more fresh berries.
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.