BOOST YOUR IMMUNE SYSTEM – Caris Walsh
As the cool of winter makes itself at home in Sydney this week, it’s a timely reminder of the importance of consuming a diet that supports a strong and healthy immune system. But before you spend all of your hard-earned money on supplements, ensure your diet is rich in these immune-boosting nutrients (preferably year-round – one orange on its own isn’t going to prevent a cold!). When it comes to supplements – more isn’t necessarily better. While there is a time and a place for supplementation (such as correcting nutrient deficiencies or inadequate dietary intake) there is increasing evidence that vitamins and minerals are more effective when obtained from whole foods in naturally occurring amounts, rather than mega-doses of isolated nutrients taken as a supplement.
Vitamin C is the obvious vitamin that comes to mind when we think about the immune system – and it’s found in an abundance of plant foods. Citrus aside, other rich sources of vitamin C include leafy greens, such as spinach and kale, Brussels sprouts, broccoli, red capsicum, kiwi fruit, tomatoes, chilli and strawberries.
VITAMINS A + E
Vitamin A + E are both fat-soluble vitamins which have powerful antioxidant properties. Vitamin A is abundant in liver, milk, butter, cheese and egg yolks. Green leafy veg and brightly coloured fruits and vegetables such as carrots, sweet potato, pumpkin, squash, rockmelons and apricots contain beta-carotene and other carotenoids – precursor substances that act as antioxidants and are converted to vitamin A in the body. Vitamin E is found in nuts, seeds, avocado, plant oils, whole grains, wheat germ and green leafy veg such as spinach and broccoli. Tip: Aim to eat at least 1 dark green leafy veg and 1 brightly coloured fruit or veg each day.
Cooler weather often translates into less time spent outdoors, heightening the risk of developing vitamin D deficiency. Vitamin D plays a key role in T-cell mediated immunity, and while vitamin D can be found in some foods, most of our vitamin D production is stimulated by the exposure of bare skin to direct sunlight. Small amounts of vitamin D can be found in oily fish such as salmon, mackerel, tuna and sardines (also high in omega-3 fatty acids), egg yolks, mushrooms, margarine and some fortified milks, juices and cereals. Tip: Go for a brisk walk during your lunch break each day. If you feel you’re at risk of vitamin D deficiency, have your levels tested and your GP will advise you if supplementation is required.
Read more excellent content and ideas at: http://cariswalsh.com/blog/immune-system-boosters/1/6/2017
Pilates at Waterloo Chiropractic and Sports Massage – enhancing your mental health !
At Waterloo Pilates, we are cognisant that an estimated one in five adults experiences a form of mental health condition in a given year. Approximately 1 in 25 experience a serious mental illness in a given year. Most of us will experience an anxiety disorder, such as post-traumatic stress disorder, obsessive-compulsive disorder or attention disorder in our lifetime.
So what does this mean ? It means two things to us:
- We are likely to interact with patients who are either diagnosed or battling in a mental health area
- We are a supportive adjunct service to your mental health only and will assist you to find a professional to help should you need and want it
We also understand that our role is not about diagnosis or prevention of mental illness, it is more so to provide support and an environment that enhances your spinal health through guided strength and condition. With the right application of time and your “effort” over time, the accumulated affect of exercises and progressions means you can gain the extra benefits of guided and specific exercise.
What do these statistics have to do with Pilates?
Largely pilates allows clients to see where their deficiencies lie and where their strengths are. In time this allows our patients to focus and challenge their minds in a healthy, positive & productive way. During pilates, (which would have to be one of the healthiest past times you can choose) you have to engage mind & body to perform challenging movements, therefore your mind has no choice but to concentrate on the task at hand. This creates re-organisation of the motor cortex, stimulates the central nervous system & produces happy hormones. Over time, pilates assists with self discipline & control, creating a form of ‘mind’ healing & improvement in mental well being.
By Robyn Higley – Pilates Instructor – Waterloo Sports Massage clinic.
First up, we will listen to you in order to find out what is unique about your low back pain. You will receive treatment specific to your low back pain and we will listen to your concerns about it.
I am of the firm understanding that my education and ongoing professional development has given me a certain skill set to manage all forms of spinal symptomatology, including low back pain. My ability to listen and then monitor your progress through your treatment plan is paramount to our success together as patient and chiropractor.
Not one patient I have ever treated receives the identical care. By seeing a chiropractor, you are about to undergo a healing process in order to enhance your health, function and movement. This is all done with the context of your personal situation in mind and activities of daily living.
To help you understand this, lets look at a mechanic vs a desk worker overcoming low back pain. They may have a similar injury, however both will have different treatment plans as a result of their needs according to their activities of daily living, strength and physical condition and education requirements. Will a mechanic be sitting down all day ? No. Or will a desk work be bending into full lumbar flexion over 5 times per hour ? Not likely. Hence different treatment plans are prescribed.
The adjustments or treatments use ‘blocks’ that sit under the pelvis at different points to take pressure off the spine and correct any asymmetries of the pelvis. This is a gentle, yet highly specific treatment that generally most people will receive during a visit. Adjustments usually involve some/all areas of the spine (cervical, thoracic, lumbar) and even if you only have low back pain, often the chiropractor will adjust other areas and do some soft tissue therapy, exercise prescription and occasionally some taping.
Typically the adjustments are built on over time and whilst we often deal with patients on their first visit when pain is a symptom in question, our treatment is not an analgesic medication, it is a healing process and does require dedication of some time and patience on both of our parts to overcome the injury naturally.
Yours in building Clever Spines,
Ben Foley (D.C.)
How does Pilates impact on your PAIN and recovery to your injury ?
To understand the practice of pilates we must first define pain. Definition of Pain: An unpleasant sensory & emotional experience arising from actual or potential tissue damage or described in terms of such damage” (international association for the study of pain).
Extensive research has shown, all of us will experience some form of back pain at some point of our lives, whether it being short periods of pain or developing into reoccurring/chronic back pain. The body of science exploring pain is huge and the more we explore it, the more we understand that pain is a field that should be studied as an entity to itself. That being said, we can simplify and stick to some basic key principles…
As an experienced practitioner (as a sports massage therapist and pilates instructor, as well as having worked with chiropractors, physiotherapists and other health care professionals for 10 +years) I have learnt some important key principles to forming a strong and “pain free” body, which I will go into shortly !
First… Did you know ?
- Pain alters normal movement patterns within the body
- 4 out of 5 people will experience low back pain in their lives
- Back pain costs the Australian government over 1 billion dollars a year
- Further reading on the topic includes federal government content at : http://www.aihw.gov.au/back-problems/what-are-back-problems/
Key Principles to stick to when dealing with pain :
- Early management is important in preventing longer term problems
- Building a strong core and having excellent movement pattern training is preventative to low back pain (PILATES)
- Do not fear your pain, be proactive and consult an allied health care professional (Chiropractor, Massage, Physio) as well as your GP.
- Finally, always transition out of treatment with active and specific strength training, which is where Pilates comes into it… Naturally !
We are advocates of the ‘CORE’ and will teach you to activate & engage your core, providing stabilisation for the spine, therefore reducing the risk of injury, re-injury or pain. As a pilates instructor, I treat the causes of abnormal movement patterns, help prevent re-occurrence of pain & help manage pain long term !
Keep pain away & book your pilates class today at Waterloo Chiropractic and Sports Massage ! P| 96900911
Yours in clever spines,
Robyn Higley (Remedial Massage Therapist, Pilates Instructor and Sports Trainer)
As a chiropractor, I have a thorough understanding of what my profession achieves. I don’t expect my patients to have that same level of understanding as I do after a 5 year university degree and a further 5 years of clinical experience in practice. So whilst some people may find my opinion on this question as mildly controversial, I honestly believe chiropractic applied in the right setting, with the correct patient education is for everyone full stop.
Why…? Chiropractic is a very common sense modality that harnesses the bodies natural ability to heal and enhance function. As the “health consciousness” of society improves throughout this decade, the population will continue to seek non-surgical, non-pharmaceutical treatment options and natural maintenance choices. We are seeing a major movement away from pharmaceuticals and surgical for less invasive treatments. As the body of science increases, some of these treatments align with medical guideline in which chiropractic therapies are now recommended. No other professional is skilled to the level as the chiropractor for symptoms produced on movement of the spine amongst many other common musculoskeletal ailments, both from a diagnostic and treatment perspective. Just google a university curriculum and read through the body of science and clinical skill set taught. For example here is Macquarie University’s link to it’s curriculum in it’s Masters stream: http://courses.mq.edu.au/postgraduate/master/master-of-chiropractic
It’s pretty simple, everyone has a spine that needs to be kept healthy. Sitting in desks’, looking at our phones and laptops for hours on end are examples of activities that can put stress on our body, accelerate the degenerative process later in life and ultimately decrease our overall health picture. Chiropractic can help your spine function better, avoid pain and slow down degenerative processes.
So just like exercise, pilates and massage is for everyone, I firmly believe that the chiropractic adjustment is also for everyone!
Yours in clever spines,
Ben Foley (D.C.)
Majority of males, perceive Pilates as an “easy” mode of exercise or a “gentle” workout that’s more for old ladies than it is for fit young men, for example.
As a Pilates instructor, I’ve taught a variety of clients, young & old. I’ve worked with professional football players, stay-at-home moms, and triathletes. Women (young and old) generally dominate my classes, however, the occasional male finds his way into class. They have become devoted & addicted”regulars,” pilates does benefit men just as it does women.
In fact, Pilates was not only created by a man (Jospeh pilates) but originally intended as an exercise program for men as well! Joseph Pilates himself practiced his method and trained many males. Jospeh Pilates, worked with German soldiers helping them recover and rehabilitate from injuries using his challenging, exercise method.
Robyn will challenge to your core & beyond!