Adjustments for a cold?

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

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

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?

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?

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?

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?

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?

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!

“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??

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?

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?

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!

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!

What is Wellness?

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?