Aligned and Well

Are You Wilting?

2011-08-07T21:59:00.000+01:00

I just heard a great analogy, which sums up how i feel about wellness.
If you saw a wilting plant, what would you do? Would you give it a drug? Or maybe some water?

If you're not feeling well, have you considered that there may be nothing WRONG with you? It could just be your body reacting normally to unfavourable conditions. Now obviously serious illnesses do occur and a proper investigation is always the best course of action.

But if the tests come back inconclusive, and the 'treatment' is just to dose up on symptom-suppressing medication, then a better solution might be to look at why your body isn't thriving.

Example:
Low energy, can't get up in the mornings, no motivation and generally run-down.

Thyroid, iron levels, blood works all normal. No evidence of anything sinister.

Next questions: Do you like your job? Are you lacking regular movement? Eating too many grains? Using caffeine and sugar more and more to get through the day? Still smoking?

Solution: Keep a food diary for a week, you'll be surprised. Go for a walk at lunchtime instead of eating at your desk. Buy a paper and circle the jobs you quite like the sound of. Nothing more, just start with that.

Make a start, then change course along the way. Worth a go huh?

How to Get Rid of Most Headaches

2011-04-18T09:43:00.000+01:00

So many people just put up with headaches, and it’s not necessary. Some people even think it’s normal to have pain on a weekly or daily basis!

Pain is your body’s way of telling you to address a problem. So whilst painkillers might help you get through the day, it’s not a good idea to keep ignoring the symptoms. There’s even a new classification of headache called an analgesic rebound headache – believe it or not it’s caused by taking painkillers regularly. So what could a headache mean, and what can you do about it?

When it comes to health care the best thing to do is look at the most obvious factors first and whittle it down.

Dehydration. You’ve heard it all before, drink some water because it’s good for you. It really does make sense though, especially if you’re rushing around all day. Think of it as bathing your brain in pure, detoxifying, cooling water. To create a new habit you just need to have a visual trigger to remind you, like a bottle of water in your bag or a glass sitting in the kitchen. Do it for 21 days and it’ll become second nature.

Low blood sugar. If you live on sugary snack bars (even ones claiming to be nutritious) then it’s likely your blood sugar goes up and down like a rollercoaster. The crashes can cause food cravings, low energy and headaches. Making an effort to have a good source of protein at every meal helps your body repair and also minimises those cravings for instant energy. Even though mornings can be chaos, a couple of eggs however you like them can have a great impact on the rest of the day.

Stress. Easier said than done! It’s not what’s around us but how we deal with it that matters, so they say. Time to yourself can be a rare luxury, but prioritising “me-time” makes you more effective at everything else you do, not to mention more relaxed and more fun to be around. Walking is a great stress-buster, even 20 minutes a day can be enough. Yoga, pilates, art, music, meditation, the gym, writing thoughts down, and even knitting are some ways people choose to de-stress.

Learning to delegate and to say no is also an invaluable skill which can help free up some time. It’s important to put yourself first sometimes.

Your neck. Ever heard of cervicogenic headaches? Because the nerves to your scalp come from your neck, underlying neck stiffness can irritate these nerves and be a significant cause of headaches. Think of the accumulated stress on your neck from years of desk work, driving, falls or minor road traffic accidents years ago, carrying a heavy handbag, fairground rides, etc. All of this can add up, causing stiff joints in your neck and subsequent headaches.

Try this little test: turn your head to one side then tilt it backwards. Not the most comfortable position, but it shouldn’t hurt. If you feel a pinching pain in your neck when you do this, that’s a sign the joints are unhappy, and a visit to your chiropractor would help to free them up. Chiropractic is excellent for helping your spine work properly, and all the many health benefits that brings.

Food intolerances. Some of us just can’t eat certain things, and unfortunately it’s often the stuff we really like. Wheat, dairy and food additives are common ones. You can have allergy tests (either medical or more alternative options like kinesiology), but the simplest way to find out for yourself is an elimination diet. Basically cut out the food you suspect, either individually or several at once, then re-introduce them one at a time and see if they disagree with you.

There are different opinions on how long you should abstain for, but a week or two should give you chance to notice the difference. If you find you are intolerant to something then the biggest challenge is just to change eating and shopping habits. A bit of planning ahead can make a huge difference and reduce the number of sneaky sandwiches bought out of convenience. Like with water, do something differently for three weeks and you’ll create a new habit which is easy to keep doing.

This article is not intended to be diagnostic, and there are many types of headaches. If you’re experiencing severe pain you should see your GP. For the majority of us though, the simple solutions are often the right ones. If you cover the bases mentioned here, the difference in your quality of life could really surprise you.

FOODS TO HELP OSTEOPOROSIS

2011-03-15T14:01:00.001Z

Osteoporosis occurs when your bones become depleted of minerals and lose their density. One of the functions of bone is to store minerals which can be released to help regulate the body chemistry. For example, helping nerves to function properly, giving muscles the energy they need, or balancing the acidity of the blood.

A key factor in maintaining and improving bone density is a diet which is not too acidic, as calcium is drawn from the bones to neutralise the acidity. Vegetables are alkaline producing, so they should make up the bulk of your diet.

The highest acid-producing foods are grains, hard cheeses, salted foods, meats, and legumes. Other culprits include processed foods, sugars and sweeteners, caffeine and carbonated beverages, yeast products, fermented foods and alcohol. A healthy alkaline diet consists of around 80% vegetables.

Minerals and the Calcium Debate

Whilst we do need calcium to maintain strong bones, there is some controversy over calcium supplementation, which has been the standard approach to dealing with osteoporosis for many years.

Some experts now believe that over-supplementing with calcium actually depletes other minerals from your body and can lead to various health problems, and even make osteoporosis worse. A far better alternative is said to be Himalayan salt, which is rich in many minerals and untouched by modern agriculture.

Virgin coconut oil helps the body to absorb minerals better and has many other health benefits.

The Role of Vitamin D

Vitamin D is needed for the body to absorb calcium, which makes up a significant part of bone tissue. We can synthesise vitamin D through the skin and get it from our diet. The most readily available source of vitamin D is exposure to direct sunlight. Fifteen minutes sunlight on the face and forearms each day is usually enough, even in Britain! Vitamin D is also found in fatty fish, eggs, liver, butter, fortified foods such as milk and multivitamins.

The known health benefits of Vitamin D are numerous and growing all the time. The website vitamind3world.com, which sells vitamin D supplements, also has a lot of information about it.

The Grain Debate

Whole grains may not be a healthy food for everyone, especially people at risk of low bone density health issues. Studies have shown that grains can have numerous detrimental effects on the body, including gut irritation leading to malabsorption of minerals, autoimmune responses and an acidifying effect.

Reducing the amount of grain in our diet in favour of more vegetables is an easy and effective way of improving our overall nutritional intake.

Alcohol

An occasional drink may be good for your bones: A number of recent research studies have shown an association between moderate alcohol intake and stronger bones in post-menopausal women. A study reported in the November, 2000 issue of the American Journal of Clinical Nutrition found that women who consumed moderate amounts of alcohol hadd significantly higher bone density than did non-drinkers.

Exercise

Walking and strength training are essential elements to creating strong bones. There are various walking groups available in this area, and Impulse Leisure in Southwick and Lancing have great facilities and numerous exercise classes to suit everyone. Please ask us if you would like a free 7 day guest pass.

Summary

Health science is starting to acknowledge the benefits of whole foods over individual supplements. A healthy lifestyle which closely follows what the body is deigned for is often a better long term approach to health than using medication to try to fix a problem.

What you choose to put in your body is always your choice, and we recommend that you do your own research on the benefits and drawbacks of certain treatment approaches before embarking on them.

Sources

For more information on osteoporosis, mercola.com is an excellent source of information. Dr Joseph Mercola is an American medical doctor who sources cutting edge information on natural health.

Virgin Organic Coconut Oil is available in the clinic and Himalayan Crystal Salt can be found at Sugar & Spice Health Food Store, 33 East Street, Shoreham-By-Sea, West Sussex, BN43 5ZD. Tel: 01273 464716.

Cyndi O’Meara’s 21 Day Weight Loss Programme is also available at the clinic and is a great place to start for inspiration and motivation. You don’t have to want to lose weight to enjoy Cyndi’s programme.

To learn more about omitting grains from your diet, visit marksdailyapple.com.

Toys for Adjustment Day - Wed 15th December

2010-12-03T13:33:00.001Z

Giving something back to the community makes us feel good, and in this case makes a massive difference to a lot of children in the Brighton area.

Toys for Adjustment Day - instead of paying for your adjustments on this day, bring along a toy (or a few toys), and we'll give them to the Salvation Army - they'll be distributed to local children who otherwise wouldn't get very much this Christmas.

Such a great cause, and such an easy way to help.

Do you have any toys the kids have grown out of? Obviously good quality ones please, and preferably around the value of an adjustment.

If you don't have an appointment but would like to drop something in as a donation anyway - you'd be very welcome!

Here's the United Chiropractic Association PDF which explains a bit more.

How to Manage Back Pain in Pregnancy

2010-10-03T19:13:00.006+01:00

You don’t have to put up with back pain before and after childbirth, but unfortunately many people do. About a third of pregnant women suffer with back pain during pregnancy, it even has its own initials: PGLBP (pregnancy related low back pain).

Painkillers are of course an option, but a lot of pregnant women choose to limit the toxins they put in their body and look for natural approaches instead.

What hurts?

Most back pain comes from the muscles and joints in your back, which are letting you know they’re under abnormal strain and generally unhappy. As your posture changes and you gain weight (in a very beautiful way!) your back will have more stress that it’s accustomed to.

As you become less mobile in the later stages this will affect it too, since movement is an essential ingredient to keeping your body in good working order. Also around this time the hormone relaxin, which helps the pelvic bones move during childbirth, can affect other joints in the body causing misalignment and pain.

If you are planning on conceiving, this is of course the best time to start looking after yourself. When you’re in good shape, your muscles are toned and strong, and your posture is well aligned before you get pregnant, you’re more likely to have a comfortable pregnancy.

Natural Pain Relief

Ice is a great natural painkiller and anti-inflammatory. A bag of frozen peas wrapped in a tea-towel will do the trick, or you can get a gel pack for about a fiver which you can use repeatedly (without fear of accidentally eating the multi-defrosted peas!). Put it on for 10 minutes, then back in the freezer and repeat half an hour later.

Putting a pillow between your knees when you sleep can make you more comfortable

Exercise makes a massive difference, by maintaining mobility, strengthening your muscles and also the natural endorphins you get from it. There are lots of classes for mums-to-be, including yoga and water-based ones. If you’re a fan of the gym you can still carry on training by modifying your exercises, even up until the late stages. Ask your gym if they have a personal trainer who specialises in exercise during and after pregnancy.

A fantastic simple exercise which helps immediately is the Cat.

On all fours, inhale as you arch your back down towards the floor, raising your hips and your head.
Now exhale as you arch your back upwards, allowing your head to drop down and tucking your tailbone under.
Do this 10 times, nice and slowly and gently.

There are very effective natural therapies including chiropractic, which help to get your joints and muscles working properly again, and correct your posture. They are safe at any stage of pregnancy and a popular choice of care among many health-minded women.

Alexander Technique is also excellent for learning how to minimise the stress on your body, whether you are sitting, standing or even lying down.

When we see pregnant women in our clinic, something we often notice is a small difference in leg length. This is very common and many people don’t even notice they have it, but it can exaggerate the physical stresses of pregnancy. A small insert in the shoe can make all the difference here.

A Final Note

When your baby has arrived, you can save yourself a lot of discomfort and pain by learning good postural habits from the start. Don’t start carrying your child on the same side all the time or it will throw your back out and be a hard habit to break later. The same goes for your handbag.

If you get any severe pain during pregnancy you should see your GP.

The take-home message here though is that although some discomfort is common, you can feel in control and make this time as enjoyable as possible!

How to wake up without a cricked neck

2010-08-30T21:45:00.014+01:00

I get asked all the time: "What's the best sleeping position?"

Lying down.

No, seriously.. It's not so much the position you lie in as how you put your head and your pillow.

But firstly, try not to sleep on your front. Wanna see why? Turn your head to one side as far as you can, then tip it backwards. Now stay in that position for several hours and see if your neck hurts.

(Disclaimer: don't actually do that)

Let's have a bit of spinal anatomy - don't worry it'll only take a second!

Normal spine shape from the back and from the left

Your spine has a certain shape: straight from the back, and curved from the side. Basically you want to keep it in this position as much as you can. Otherwise it puts stress on your spine, even when you're lying down, and interferes with the flow of cerebrospinal fluid, which flows around your brain and spinal cord (important stuff).

KEY POINT: The pillow should support your neck, not prop up your head at an awkward angle

If you're lying on your side:

Turn the pillow 45°, so it's lower in front of you than behind you
Stuff it under your neck, so it's touching your shoulders
Only use one pillow, unless you have particularly broad shoulders

If you're on your back:

Stuff or roll the pillow under your neck, so it's touching your shoulders
Still just one pillow
In other words, avoid having your head flexed forward

Simple stuff really, but most good advice is just logic you may not have thought of before.

Obviously we all move about and change position quite a few times when we're asleep; but you do what you can. Just get into the habit of remembering those points, and sleeping will no longer be a pain in the neck!

Something about life I learned on the treadmill

2010-06-27T22:35:00.015+01:00

If you ever use a treadmill to keep fit... try this out:

When you've been going for a few minutes, walking or running, change your position on it so you're slightly further back on the machine. DISCLAIMER: Be safe, don't fall off and blame me!

What happens? You might notice it becomes more tiring. You're not actually moving any faster, and the incline is the same; but it feels like more of an effort.

Now go right to the front, so your waist is practically touching the bar... suddenly it's a LOT easier, right? Again you're doing the same amount of work, the only difference is how your mind perceives it.

When you feel like you're chasing all the time, it's hard work! But when you're right at the front, you feel in charge. You're in the driving seat. And it's easier.

There's something called internal locus of control, which is basically the sense that what happens to you is down to your own behaviour and choices, rather than life just happening to you. People with a higher internal locus of control tend to be more successful, less stressed, deal with situations better and take positive action steps. They also experience better pain control.

If we're talking about back pain or other health issues, then we can take this premise and apply it to active recovery. The very fact that you're reading this blog probably means you're the type of person who takes an active role in your health. Taking the time to go and see your chiropractor, keeping your appointments and making simple changes to your lifestyle, means you're already half way there!

If you feel like your current state of health is running your life, then take just one step today to get back in charge; it'll be more significant than you think.

Now, I don't know about you, but all I have to do is apply this to the paperwork in my office...

How to Avoid Painful Relapses

2010-06-22T18:00:00.006+01:00

Because the sun has arrived, everyone's out in the garden or doing sport, or just enjoying the sunshine. Which means this is the time of year when it's quite common to have painful relapses which threaten to spoil your summer!

Well, we figured we'd help you out and put a class on especially focussed on how to keep the good results you've worked hard for, and what to do to STAY pain free. If you've recently had a set-back then this could really help you avoid another one.

It's FREE, held here at Align in Southwick, and open to anyone (even if you're not a current Practice Member).

Tuesday 29th June 7.30 - 8.30pm

Let us know if you'd like to attend, so we have an idea of numbers. You can either email us or call us on 01273 870010.

We're going to be an Art Gallery!

2010-06-02T18:45:00.002+01:00

Align will be an art gallery for the first two weekends of June, as part of Adur Art Festival. Five different local artists will be exhibiting; Si Uwins (digital art & sculpture, he also made our large wooden spine outside!), Sue Johnston (wood cuts), Carol Attwood (prints & drawings), Margaret Murray and Mandeep Birdy (paintings).

Come along and see for yourself. We’ll be doing free posture checks too for anyone who wants one. Tea & cake on the forecourt, weather permitting!

Si Uwins

Spring!!

2010-04-09T18:08:00.006+01:00

It's been sunny for at least 2 days in a row!
This must surely signal the start of summer... right? Not so fast, I hear you say.

DO YOU FEEL LIKE THIS?

However, the bright weather has put a smile on people's faces, and all of a sudden the scent of optimism is in the air!

To me this is really the best time for new starts; forget New Years' with it's darkness and cold, now we've got summer to look forward to and an excuse to get out and about. And it's so important that we do (I say, sitting in the clinic on a bright day, typing). The benefits of getting outside can't be underestimated. Firstly we get to fill our lungs with some much-needed fresh air, not that recycled air-conditioned stuff.

The closer to a natural environment we live in, the healthier our bodies are. This goes for food, activity, surroundings, you name it. If this sounds intriguing to you, then check out Primal Blueprint, you'll love it.

Then we have Vitamin D, the "sunshine vitamin". It not only lifts our mood and helps fight depression, it also helps with calcium absorption, making our bones stronger - important for all of us, but especially elderly people who are more prone to fractures if they fall. Vitamin D activates killer T cells in our body, which fight off infection and make our immune systems strong.

So the message is get out and enjoy the sunshine! It'll do you more good than you think, and you can relax knowing you've taken a really significant health step today.

Australia's Top Nutrition Expert Coming to Southwick!

2010-03-02T13:39:00.003Z

This might interest you if you love food, maybe want to lose weight, and wonder what those food manufacturers actually do to the stuff you put on your table.

Cyndi O’Meara, Australia’s no.1 nutritionist and best-selling author, will be speaking at Southwick Christian Community Church on Friday 12th March, 2-4pm.

Defying conventional advice, she disagrees with low-fat diets and calorie-counting. She insists that butter is better, coffee isn’t so bad and chocolate is good for you. She’s an inspiring and exciting public speaker who empowers you to make health choices which are good for both you and your taste buds.

She shows compelling evidence that manufactured food is a major factor in many diseases, and how making simple changes, eating real natural food, can greatly enhance the quality and length of our lives.

Tickets are £10 (or £7 if you are 65+) and available from Align.

Call us on 01273 870010 or email us: ca@align.org.uk

Free Back Care Workshop (for ANYONE!)

2010-01-29T19:51:00.007Z

As a Chiropractor in Brighton, I often get asked by my practice members what they can do to keep their back strong. Some people want to get into sports again, others want to lose weight and feel good about themselves, and some just don't want another painful relapse!

Well, we're starting FREE Back Care Workshops at Impulse Leisure Lancing, where you can learn from myself and a professional fitness instructor how to build a strong back.

Anyone can come along, it's free, you just have to register.

Tuesday 16th Feb, 8-9pm.
Email Impulse so they have an idea of numbers, as it's likely to be quite popular!

The great thing about a group context is that people can fire questions at us that you may not have thought of, about real-life situations. We can show you precisely how to do certain movements, and tell you realistically what you can expect.

If you're not already a member of the Leisure Centre or of Align, then of course you'll have the chance to sign up if you want to. But as well as the obvious promotional benefits for us, this is about adding value by giving away priceless information and advice that could make an enormous difference to your quality of life.

You can see details on Impulse Leisure's site by clicking on their logo.

FREE Consultation, for Headache Sufferers

2010-01-27T14:28:00.012Z

I just want to mention this special limited-time offer we're running at the moment, for people with chronic headaches.

We will give you a free Initial Consultation, including x-rays if you need them, which is normally £95. The reason is that not enough people know that Chiropractic can help headaches, and I want to give them the opportunity to find out how much better their quality of life can be without them.
So many people (often you ladies), put up with it and take for granted that it just has to be this way.

Chronic pain can grind you down and really affect your ability to enjoy life.

Even severe headache and migraine sufferers are welcome, don't write yourself off! Often though it's an annoying low level discomfort you think you have to put up with, or just take another pill (have a look at my post How many headaches per week is normal?).

No matter how long you've been suffering (could be years), come to Align and find out if Chiropractic can help you. You might be surprised by the results :-)

This trial finishes on 25th February 2010.
Offer code: BL01
To contact us call 01273 870010,
or email ca@align.org.uk.

Brighton & Hove - FREE Back Care Workshop!

2010-01-24T21:53:00.000Z

Brighton & Hove - FREE Back Care Workshop!

Health class goes with a bang!

2010-01-13T13:28:00.005Z

Not literally.

Last night the first of our free Health Classes at Align was a great success. They're going to be a regular thing, to help people learn about how the body really works and simple perceptions that make it easy and exciting to enjoy being healthy.

If it's to work as a wellness tool it has to steer clear of the traditional "This is what you have to do" model, and reach people on an emotional level. It has to be empowering and positive, giving hope and changing outlooks.

Being well is about changing your paradigm of health.

We talked about the role of your nervous system and the body's self-healing abilities, how social interaction and purpose is crucial for a healthy body and mind, and scientific studies which show that even severe heart disease may be reversible just using diet & lifestyle changes.

It's about giving people the responsibility for their own health, in a way that excites them.

If you want to get an idea, have a look at the slideshow here. Obviously it's not the same without the narration (and the animation's missing) but it gives you an idea.

These free classes are available to anyone, just contact us to reserve your place. The next one is on Thursday 4th February 2010, at 7.30pm.

Look forward to seeing you there!

A pain in the neck

2010-01-09T12:31:00.007Z

Cervical spondylosis is a condition in the neck where the discs between the vertebrae wear out. It's attributed to age, but from a chiropractic perspective I often find that there's a mechanical cause, and that the shape of the curve in the neck is to blame.

If you look at a side-view neck x-ray of someone with cervical spondylosis, you'll often see that their neck isn't curved the way it's supposed to be. There should be a 32° backward curve between the 2nd and 7th vertebrae, but I've seen many with either a completely straight neck, or even worse one that curves the wrong way!

The reason this is bad is because it changes the centre of gravity, putting the weight of your head (around 5kg) through the little discs instead of the strong weight-bearing joints at the back. This could be the result of a minor car accident or fall, possibly many years ago. The result is that the discs wear out and bone spurs start to grow in response to the extra pressure.

The spondylosis is often the effect of bad mechanics, not the problem itself.

How does a chiropractor deal with this?
Firstly, chiropractic adjustments help those joints to work better, giving you more mobility and less pain. Combining a course of adjustments with simple exercises to help improve the curve in your neck, we've seen some great results. Here are a few testimonials from our practice members if you want to have a look.

Now, everyone is different and people get varying results. But if you've been told that you have cervical spondylosis and that nothing can be done about it - don't give up! If a surgeon has said he can't help you, then all that means is that thankfully you don't need surgery. There is hope, if you want it.

Back in the swing of it!

2010-01-08T12:28:00.002Z

So I finally got back to the gym this week, after a long Christmas / New Year break consisting of eating, relaxing and making resolutions to get really fit this year.
I was not on peak form! But that's ok, I didn't expect to be. When I have a couple of weeks off or more, I really feel it...

Less energy, start to slouch a bit, gasp in horror as my shoulders start getting smaller and my waistline larger - not good for the self-esteem!

So I make the first session back a sort of "reminder" session. Out goes the training log, it's hardly the time to disappoint myself. I'll do a full body session with light-ish weights (heavy enough to be challenging but much less than usual), stick a few of my favourite exercises in there: squats, clean & press, pullups, and do two working sets of each.
It's amazing how the pump you get from weight-training makes you feel instantly better about yourself! Pure vanity in action, but at least it gets you past the inertia :-)

And all of a sudden I'm motivated to eat properly again, get good sleep, get on with growth and progress - what life's all about really.

New start: done.

Adjustments for a cold?

2009-12-23T19:51:00.001Z

I have a cold. Man-flu to be precise.
This is a significant event for me because I'm "never ill" and quite proud of it. So when I'm at work and sniffling, it's actually quite embarrassing - simply due to the fact that I'm always talking about natural health and staying well.

I realised that the last time I was adjusted was weeks ago. I've been working long hours, etc. etc.; all the excuses people come up with when not looking after themselves properly. As a result my immune system has been run down, making me susceptible to nasty opportunistic viruses, little blighters.

So I made an appointment to see a chiropractor in Brighton last night - got adjusted, felt better immediately, and had the best night's sleep I've had in ages.
That'll teach me.

Just letting nature get on with it and giving your nervous system a chance to work properly can really make a difference. From now on there's no way I'll go more than two weeks without getting adjusted, it isn't worth it.

Have a look here for some studies about chiropractic and the immune system, interesting stuff.

Toys for Adjustment Day

2009-12-21T10:45:00.000Z

Our recent event at Align Chiropractic, Toys for Adjustment Day, was outstanding!

People could bring in a toy in exchange for their adjustments on the day, and every one was donated to the Salvation Army - for children who otherwise wouldn't be getting much else this Christmas.

As it happened, so many people brought in toys anyway, even though they didn't have an appointment; a testament to the kind-hearted nature of our practice members!

Thanks go to everyone who contributed towards this very worthy cause, you made a child smile this Christmas :-)

Why even your Grandma should lift weights

2009-12-05T20:35:00.001Z

I love lifting weights.
It keeps me fit, helps my posture and makes my clothes fit better! I’ve learnt to move properly, using my hips instead of bending my back; everyone knows they should lift correctly, but knowing it‘s useless unless you do it automatically.

Short, intense bursts of activity make me really focus and keep it interesting; I think anyone who says the gym is boring either just spends 45 minutes on an exercise bike or is going through the motions. You need to get present when you’re holding a heavy weight over your head!

There's something primal and deeply satisfying about using all your strength to move the world around.

It puts you in touch with your body’s abilities and is very empowering. And it doesn't matter if you're not lifting 100s of kilograms - everyone, even old ladies, can gain massive benefits from strength training.

Having stronger muscles not only helps keep your back healthy but also makes you 40% less likely to die of cancer. Helps control your blood pressure too.

It’s a misconception that lifting weights will automatically give you big muscles, for that you need to eat a lot of food; most of those enormous guys you see are on steroids. So if you’re a woman don’t be put off; muscle is denser than fat, so you get a lean, toned look. Check out this video of a Swedish female weight lifter to see what I mean, nothing butch about her!

It’s all about technique and it’s crucial that you do it right, so get a few sessions with a personal trainer to learn the ropes. Also keep a log of the weight, repetitions etc. that you do, so that you keep making progress.

Now go pump some iron!

Wellness What?

2009-11-25T15:50:00.002Z

So our clinic is taking on a different role. One that's more exciting than back pain and far more inspiring than headaches.
In my career so far I've observed that most people who visit a chiropractor for the first time do so because they have back pain, or neck pain, or headaches, or some other ache, pain, or generally unpleasant sensation. But what brings people through the door isn't the same reason that many of them keep coming back even when they feel well.

What! People go to a chiropractor even when they feel ok??

That's right, we call it wellness care - it's about making the most of your body's potential, as opposed to fixing a problem. It's all about quality of life.

We have this culture where we view "doctors" as people we go to when we are sick; they make us better and we go right back to doing the things which make us sick. Combine this with lies on TV ("Oh I feel so great again since I took this little pill!") and we end up with an "If it ain't broke don't fix it" culture.

Guess what: It's probably been broken for ages, you just didn't realise; and even though it feels better now, it's still broken. (I mean metaphorically)

So where am I heading with this?
The people I'm interested in are those who want to have GREAT lives. They want to feel good when they wake up (most days!), enjoy having a body which functions properly, keep fit, eat well, smile a lot.

This is inspiring to me! These are the people I want to see in my clinic and the people I want to be surrounded by every day. People will always come in with pain they want fixing, and if they want a quick patch-up then I'll happily give them what they want. I might gently allude to a grander vision along the way, and if they decide that sounds good... then the fun really begins.

It's all about perspective I guess.

A Complaint Free World - whatever next?

2009-11-22T22:24:00.002Z

A simple premise:
Wear a purple wristband, change it to the other wrist every time you hear yourself complaining, and try to go 21 days without having to change it.
As it takes three weeks to change a habit, when you can go this long you've made a significant positive change to your thoughts and behaviour.

This started with a small church congregation and has become a world-wide phenomenon; 6 million people are now wearing their purple wristbands and changing the world by starting with themselves. A bill of congress was even passed in America supporting ‘Complaint Free Wednesday’.

So I got myself a wristband. It's been a week and I must admit it's been on and off a few times, but that's starting to change! Now what I find is that I notice when I'm about to whine about something, and I make a choice (usually) not to bother. And this doesn't mean just putting up with stuff! It's certainly not about just giving in and taking it.

In that moment when I realise I'm about to grumble, I can make a choice... If it's something I feel strongly enough about then I'm goaded to actually do something about it, and if it's not then I often realise I was just whinging for something to do, or to get other people enrolled in my negativity - misery loves company and all that.

Some of our patients have started wearing a wristband and already there's a definite change in them. For someone with a history of illness who wants a better quality of life, this could be a powerful little tool in their journey to health.

Not sure how long it'll take to hit the 3 week mark, but it's such a great idea, so brilliant in its simplicity - that I'll certainly keep trying!

Check out the A Complaint Free World webite if you want to know more.

Why do People Love Chiropractic?

2009-11-20T23:48:00.003Z

The exhilaration of running outside, with no pain in your knees. The feeling of picking up your children, without your back stopping you. Going a whole day at work with no headaches, and still having energy at the end of it.
Thats why our practice members want chiropractic care.

They set the bench-mark higher

They don't want to take painkillers just to get through the day, and they don't just accept aches and fatigue as an inevitable part of life.

The effect of having an aligned spine, and a well-functioning nervous system is like driving an expensive car. There was "nothing wrong" with the old banger you used to drive... it got you around, usually started first time, and did what you expected of it.

But the feeling of this new one is different - it's beyond what you expected. It responds almost before you ask it to, has far more power than you've been used to, and is actually a pleasure to drive. You want to keep on going for a while just to experience what it can do!

That's called potential. What chiropractic does is help you to experience the potential your body has to function properly. That goes way beyond fixing the odd ache and pain, and shows you how it feels to enjoy being alive.

Exercise and Back Pain - What's the Right Thing to Do?

2009-11-17T22:26:00.003Z

Although many people with back pain are scared away from exercise, in many cases it's an essential element to recovering and getting strong enough to avoid repeated relapses.
Firstly, get a proper assessment with your Chiropractor. Alongside your care plan, they can help you out with the right exercises and the right timing. This often starts with gentle mobility exercises and advice to keep active. After that specific exercises to strengthen weak muscles. I like to keep it simple and stick with one or two, rather than give exhaustive lists that most people will never do.

The problem with stretching

Stretching your back is not always a good idea. It's a common thing that people do as they assume, or are told, that the problem is "muscular". The muscles might be tight, but often that's because they are weak or just reacting to the joint dysfunction below them. Far better to strengthen those muscles and give your back the support it needs. A proper core strengthening programme will develop stiffness around your core and teach your body to move properly - with better hip movement and less back bending. Check out this excellent article by core strength expert Professor Stuart McGill.

Pumping Iron??

Free weights: barbells, dumbells, kettlebells - As well as strengthening the major muscles, these also train the stabilizing ones that machine-weights neglect. These mostly involve simple, natural movements, but you do need to learn to do them properly. It's worth asking a personal trainer to show you these, and always start with a light weight.
"I'm not a gym person", is a common phrase muttered by people who have never been into a gym and given it a chance. But if gym's really aren't for you then find something else; if you don't enjoy it won't last very long!

Cardio

Running might be a problem until you have a strong core, as it's high impact. There are many other cardio (heart and lung) options such as cross-trainer, bike (inside or out), stepper, even weight-training when done at a higher intensity.

So don't let aches put you off, you don't need to be pain-free before you exercise (but you MUST avoid anything which causes sharp pain) and always get checked out properly before you start. See it as a journey and set yourself goals, you'll enjoy it and the rewards will be fantastic!

Which is More Important: Wants, or Needs?

2009-11-12T15:38:00.002Z

I was pondering this the other day, whilst thinking of how I could get my patients to do the things I wanted them to do, the things they need.
And then I realised, some people don't want to be well. Maybe it's too much of a responsibility or other priorities are on top.

We don't need to do anything.

...except if we want something.

Needs are the servants of wants, they're dictated by what we'd like to achieve or how we'd like to be. You don't need to exercise; unless you want to have a fit body. You don't need to eat proper fresh natural food; unless you want to have lots of energy and look and feel good. There's always a choice.

Yes, I know we need to earn money and breathe and get out of bed, but only if we want to live in this world and function as human beings.

I guess the message is to shift the focus from what you feel you need to do, all those burdensome time-consuming not-always-pleasant tasks... onto the bigger picture. One you painted yourself.

So I've stopped telling the people who ask for my help what they need, and now I ask them what they want.

People don't need Chiropractic, unless they want to experience how well they can be.

Take a look at our website and email me, if you want ;-)

Some Inspiration!

2009-11-05T14:08:00.001Z

“This is the true joy in life: The being used for a purpose recognized by yourself as a mighty one. The being a force of nature, instead of a feverish, selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy.

I am of the opinion that my life belongs to the whole community, and as long as I live, it is my privilege to do for it whatever I can.

I want to be thoroughly used up when I die - for the harder I work, the more I live. I rejoice in life for its own sake.

Life is no “brief candle” to me; it is a sort of splendid torch which I have got hold of for the moment, and I want to make it burn as brightly as possible before handing it on to future generations.”

George Bernard Shaw

Anyone for Tennis Elbow??

2009-11-04T13:55:00.002Z

Tennis elbow

(or lateral epicondylitis, to be precise) is a common condition which affects the outside part of the elbow and causes pain with gripping and wrist extension - think of a backhand shot in tennis.

Golfer's elbow

(medial epicondylitis) is felt on the inside part of your elbow, so would be aggravated with... a golf swing. In both cases the pain is caused by inflamed tendons, where the muscle meets the bone. To get these properly diagnosed you need to see your chiropractor or GP of course, as there can be a number of causes of elbow pain.

So what's the treatment?
Painkillers, strapping and rest will help the symptoms, and do nothing to treat the cause. You need to ask yourself:

why is the tendon inflamed in the first place?

There are actually three joints in the elbow, and any of these can become restricted or slightly misaligned (subluxated), resulting in the tendons becoming irritated and inflamed. Elbows can be adjusted in the same way as the spinal joints, and often don't take many treatments at all to correct.

In my experience, an elbow problem can sometimes be a symptom of an underlying neck problem - because the nerves in your arms come from your neck. Irritated nerves can lead to problems wherever that particular nerve goes. So I'll always assess for a possible neck dysfunction, and correct it if there is, to make sure I've covered all bases.

So the good news is you don't have to stop playing tennis or golf, but you do need to look for the real cause!

What Foods Make Arthritis Pain Worse?

2009-10-30T17:30:00.001Z

Acid forming foods increase inflammation: Red meat, dairy products, refined sugar and citrus fruits aggravate inflammatory conditions in some people. Cutting these out of your diet completely may seem too difficult, so start simply and have a one or two days without one of them.
The Nightshade family (potatoes, tomatoes, peppers and aubergines) also make arthritis feel worse for some people. Sweet potatoes make a great alternative to potatoes.

Some simple changes to your diet, together with chiropractic wellness care, can give you back the quality of life you want.

Rheumatoid Arthritis
Avoiding animal fats, rhubarb, beetroot and peanuts may help to relieve the pain of RA, as they have a high oxalic acid content. Alcohol, coffee and smoking are also known to aggravate it.
Did you know?..
Rheumatoid arthritis is relatively unknown in many indigenous cultures. However the rate increases dramatically among those people who move to a more westernized culture. This points to our acid-forming diet as a possible important factor.

So what can you eat??
Keep it simple... real food, natural ingredients, fresh produce.
Your body will adapt better if you put the right fuel in it, food that it was designed to eat. Your local market is the place to find these. Here’s some alternatives to stop you getting disheartened!

Protein sources: white meat (chicken, turkey, pork), fish (sardines, mackerel, salmon, tofu.
Wheat alternatives: millet, oats, brown rice, buckwheat, quinoa.
Fruits: cherries, plums, blackberries, blueberries, pineapple.

The thing about seeds...
You may have heard of Omega 3 fatty acids. These are essential for healthy joints, as well as your heart, brain, and a multitude of other benefits. They also help control pain.
You can find them in oily fish, but also in seeds such as:
linseed, sunflower, pumpkin, sesame.
Sprinkle on salads or cereal, or use the cold pressed oils.

Next time: how food intolerance affects rheumatoid arthritis...

How Many Headaches Per Week is Normal?

2009-10-16T14:43:00.001+01:00

When I ask my new patients how often they get a headache, I'm often surprised by the answers...

So many people, especially women (sorry ladies!), will reply with something like:
"Oh, just the usual, 3 - 4 times per week I suppose"

Three or four per week! That's not normal, or ok. But many people consider this to be the usual state of affairs, just part and parcel of being alive. We're conditioned to soldier through and just get on with it, and think nothing of popping a painkiller as required.

Maybe your headaches are a sign that something's not right? Irritated nerves in your neck are a common cause of headaches, and your chiropractor is the person to sort this out for you. Or perhaps you're dehydrated or have low blood sugar - in either case you should start to take notice of what your body is whispering to you (or screaming at you).

Ever heard of Analgesic Rebound Headache? It's what you can get when you take painkillers all the time for headaches. You eventually get headaches if you don't take them!

So the answer to the original question is NONE.
No headaches per week are acceptable. Unless you deserve them ;-)

Choose Well site goes live!

2009-10-13T13:36:00.001+01:00

Our sister site, Choose Well, has gone live this week.

The purpose of this site is to share suggestions with our patients and others about products, companies and events that may be of benefit to them. We get a lot of questions relating to health in a broad sense, and we're looking forward to sharing with you some of the quality resources we've found in our research.

The first product we'd recommend is the excellent and inspiring e-book by Cyndi O'Meara. It's a 21 day step by step guide on how to lose weight naturally. NO diets, no calorie counting, just real food!

2009-10-10T23:13:00.003+01:00

What is Wellness?

2009-09-09T11:00:00.001+01:00

We are Align, doctors of Chiropractic.

We encourage and support our patients through their journey to health and wellbeing.

What is wellness to you?

A state of optimum health?

A feeling of dynamic balance?

A process of ongoing choices and focus?

Being and doing your best?

...or just avoidance of illness?