What’s Normal After Giving Birth –Your Osteopath Advices

As an osteopath specialised in perinatal, I see a lot of mum at my practice often wondering if the symptoms they are experiencing post birth are normal or not, and what to do about it. Here is a little list (non-exhaustive) of the most common symptoms you may experience during the first few weeks postnatal and how you can support your recovery.

Your body went through massive changes during pregnancy and delivery both physically and at a hormonal level. It is therefore normal to experience some of the following symptoms the first weeks postpartum. However, if you are experiencing those for longer or if you are concerned, speak to your healthcare provider.

Birth to 6-8 Weeks After Delivery

o   You are tired and generally not feeling like yourself yet.

o   Stitches and tissue tears may feel tender.

o   Your post birth bleeding should have ceased (see my post about bleeding post birth)

o   You may be a little fearful of or cautious when performing bowel movements.

o   You may have difficulty straightening up/standing tall especially if you birthed via C-Section.

o   Your C-Section scar is still healing and may be tender. You will have to modify getting up and down from the sitting and lying down positions.

o   Your pelvis might be feeling tight or you might feel some pressure down your pelvis.

o   Your abdominal may feel loose and unsupported.

o   Your muscle may be tight and achy especially around your hips, shoulders neck and backs of your thighs.

o   You may have some degree incontinence – urinary, gas or faecal.

o   You may have difficulty mentally connecting to your Pelvic Floor muscles.

o   You might be experiencing some tightness and ache in your upper body due to the demands of breastfeeding

o   You might experience symptoms caused by low oestrogen post birth (achy joints, hot sweats at night, reduced muscle strength, vaginal dryness).

What to do?

o   Rest as much as possible as your body needs time to recover. Sleep/rest when your baby sleeps during the day as sleep during the night will be limited as your breastfeeding hormone is highest overnight.

o   No lifting anything heavier than your baby

o   Nourish your depleted body through high level optimum nutrition

o   Avoid constipation (eat fibrous foods and drink plenty of water.)

o   Avoid pushing or straining when passing bowels (use a footstool to get your knees higher than your hips then lean forward with your arms on the thigh, mimicking a deep squatting posture. Exhale through the mouth like blowing out a candle)

o   Begin gentle stretching

o   Ultimately , start reconnecting gently to your body especially your Pelvic Floor.  

8+ Weeks Post Delivery

o   Your Post Natal bleeding should have stopped or the flow reduced considerably and the colour of your discharge become very light. If this isn’t the case, please seek advice from your Health Care Professional.

o   You should be generally pain free but your C-Section scar might be tender or be painful if you over exert yourself. The area around the scar might also be numb.

o   Your bowel movements should be easier and have returned to a normal rhythm.

o   Your pelvis may still be feeling tight.

o   You may still be experiencing some degree of incontinence – urinary, gas and possibly faecal.

o   You may still have difficulty connecting to your Pelvic Floor muscles.

What to do?

o   If you are still feeling tired, check with your Health Care Professional whether you need to take an Iron Supplement.

o   Continue to nourish your body with high level optimum nutrition and ensure you include high quality Vitamins and Mineral Supplements in your diet and also supplement with Omega Fish Oils.

o   Keep well hydrated with water and herbal teas.

o   When given the go-ahead start exercising according to your level of recovery. If you return to exercise too hard & fast you may bring on symptoms of vaginal heaviness (potential prolapse), bladder leakage or pain. Listen to your body and don’t ignore or push through any symptoms.

o   Include a regular stretching programme.

o   Take advantage of ANY opportunity to rest.

o   Prioritise your self-care and the care of your baby, housework and the rest of life can wait until you get your energy and strength back.

o   Book your postnatal check up with your perinatal specialist osteopath (see my post about “seeing an Osteopath after childbirth”)

Postnatal osteopathic treatment is an effective way to support your body recovery after giving birth as well as help your body to adjust to its new demands (breastfeeding, lifting and carrying a baby…). In my next post, I will talk about simple exercises you can do directly after giving birth to start your recovery.

Written by Sabrina Peyandane Osteopath and cranial osteopath

Covid 19 and The Immune System

There really is no one diet, supplement or exercise regime that can boost your immune system, the network of cells, tissues and organs that band together to defend your body against anything with the power to make you sick. The list is long and includes bacteria, viruses, environmental triggers, some natural and some man made. Your immune system is always working hard, whether it’s reacting to something floating in the air like dust and pollen, or offering protection from a virus. 

The COVID 19 pandemic has high lightened how important it is to be the healthiest version possible of ourselves and there are definitely some healthy living habits that can help to fine–tune your immunity.

THE IMMUNE SYSTEM AND YOUR GUT:

The human immune system holds the catalogue of millions of different potential trigger molecules or antigens. Access to this huge library is built into every gland and cell involved in immune function, so that they can produce what is needed to combat these threats. Scientists are becoming increasingly aware of how much your gut microbiome is involved in the process.

Microbiome refers to the bug and their genes. Your microbiome impacts your physiology, both in health and in disease, and it contributes to the enhancement or impairment of your immune function. Alteration in your gut’s microbial communities plays a major role in the risk of you getting a certain disease. These alterations are known as “Dysbiosis” a term that used to be the sole property of alternative and complementary practitioners until doctors discovered that it really is “a thing”.    

The immune system is pretty homogeneous in nature, alas it may react in different ways according to the individual, their lifestyle, their diet and genetic predisposition.

We do know that your immune system cannot fight off every invader, as very sadly has been the case for so many people with Corona Virus. But we also know that your gut microbiota is involved in the secretion of antimicrobial peptides that have been seen to enhance antiviral immunity by increasing the number and function of immune cells, improving symptoms related to a compromised immune system and stimulating production of signalling proteins, e.g. interferons, made and released by immune cells in response to the presence of viruses such as COVID 19. In turn respiratory viruses are known to influence bacterial composition in the lungs and intestine.

WHAT’S THE MORAL OF THE STORY 

Your immune system will never win all the games but keeping track of changes in your microbiota during theses COVID 19 times is more important than ever before, particularly knowing about the diversity of your gut bugs and the stability of this diversity.

Knee pain and Osteopathy

Osteopaths don’t just treat back pain, and you may be surprised to know that 35 % of my patients come to the clinic for symptoms related to the knee. Patients suffering from knee pain tend to either consult an Osteopath or Physio, rather than conventional medical help.

A survey from a Rheumatology article where individuals with knee pain were identified through postal questionnaires of patients aged 50 and over from two GP practices in southeast London. In this sample nearly half of those who reported knee pain had not seen their GP and were self-managing their condition. A mixture of physical, social and psychological factors predicted visits to GPs and rates of referral to secondary care.

Did you know your knee is the largest joint in the body?

It is a major weight-bearing joint and is one of the most frequently injured joints in the human body. Knee pain can have several different causes and can be painful and debilitating, and although some conditions may require surgery, many can be helped with the right advice, exercise and treatment.

The knee joint lies between the femur and tibia and at the front are the patella or kneecap. It is made up of many structures including ligaments, muscles, capsule, synovial membrane and two ‘c’ shaped pieces of cartilage which sit between the femur and tibia known as the menisci.

What Causes Knee Pain

Common symptoms in the knee include pain, stiffness, aching, pain, locking, swelling, limping and difficulty fully straightening or bending the knee.

Here are some of the more common knee problems:

• Referral pain – knee pain may be a result of the compression of the nerves supplying the knee at various levels down its course from the low back. It may also be referred from trigger points in muscles further up or down the leg or the pelvic area.

• Osteoarthritis - This can happen as we age, and natural wear and tear happen to the knee. Symptoms may include aching in the knee area or painful after certain activities such as climbing stairs, walking long distances or stiffness present mainly in the mornings or after rest. Pain may be experienced within the joint, all around it or in one place.

  There are many causes for osteoarthritis of the knee, often worsened with mechanical issues with the pelvis and indeed the foot / ankle can have the same effect resulting in more pressure being put onto one knee than the other or it may be due to secondary to osteoarthritis of the the respective areas discussed.

• Sports Injuries – Repetitive pain due to running and jumping. Ligament tears commonly cruciate ligaments tears which are found in the knee joint. Tears can occur with repetitive training or strain or not balancing your weight while training and putting too much pressure onto the knee joint. Damage to the joint capsule and the ligaments on the inside and the outside of the knee are also common.

• Meniscal/cartilage tears – the meniscus/cartilage is found lining the ends of the tibia and femur (shin and thigh bones that meet in the knee). Damage often occurs to these structures when the knee is over-rotated.

• Biomechanical issues such as kneecap lateral tracking (moving towards the outside) - occurs as a result of many problems including dropping of the foot arches, knock knees, lack of tone of the quad muscles nearer the inside of the leg. Sometimes it’s a result of different length in the legs or pelvic torsions.

  How can an Osteopath help with knee pain?

  Osteopathy is based on the principle that the wellbeing of an individual depends on their bones, muscles, ligaments and connective tissue functioning smoothly together.

  Osteopaths use physical manipulation, stretching and massage with the aim of:

• increasing the mobility of joints

• Relieving any muscle tension

• Enhancing the blood supply to tissues

• Helping the body to heal naturally.

• We are also very proud to have laser therapy, interferential, ultra sound and shockwave that also helps us manage our patients pains and symptoms.

  We use a range of techniques, but not drugs or surgery, if we feel a patient needs further treatment or surgery, we will refer them to a GP or Orthopaedic Surgeon.

• Check our our Instagram page for exercise tips and advice related to knee pain.

Source: Institute of Osteopathy and NHS.

Pilates Strengthening Exercises for Skiing

Get Strong for the Slopes

There are some things that you can’t control on the ski slopes. Things like the weather, visibility, how much snow there is, or other skiers! But thankfully you can control your own preparation with a pre-ski strength programme to ensure you feel strong, confident and have fun.

3 major muscle groups that you should strengthen before hitting the slopes are:

1)    Quadriceps– These help you cope with the demands of the speedy downhill forces, the bends and the slaloms.

2)    Glutes– These will help stabilise your pelvis and legs, and keep you balanced on your skis.

3)    Abdominals– Will help with balance, posture, and prevent back ache after a long day of physical acitivty.

Pilates can help train all of the above muscle groups, using a variety of matwork exercises, the Reformer, and here at The Osteopathic Clinic Croydon, the CoreAlign. By starting a strengthening programme before your ski trip, you will be strengthening your core, improving your posture and building endurance in your legs, all of which will help you once you are in the mountains!

You can try these exercises at home which focus on leg and core strength:

Clams

Strengthens the glute medius muscle, a vital postural muscle during running.

Side lying, knees bent with hips and feet stacked. On the exhale lift the top knee and return it on the inhale. Imagine your hand is in the “back pocket of your jeans” to feel the glutes are working.

Keep the feet on the floor for the first set of 10 and then lift the feet for the second set of 10

Shoulder Bridge Exercise

Lie supine with knees bent and feet hip width apart. To find this foot position start with your feet together, take the toes out then bring the heels out in line with toes

Imagine rolling the pelvis backwards as if tipping water out the back of a bucket, squeeze the glutes, and on the exhale lift each spinal segment off the floor until resting on shoulder blades.

Keep your rib cage flat (no flaring) and body in a straight line. Inhale and hold this position at the top, then exhale and roll the spine back down, segment by segment until tail bone is back down. Repeat this 10 times.

Variations include lifting one heel off the floor at a time once in the bridge position (image 3), and also extending one leg out straight Ensure you are activating the glutes to keep the pelvis level during these variations.

Single Leg Ball Squats

Start standing with a small ball/cushion/towel tucked into the knee joint closest to the wall. Bend that knee and lift the foot off the ground. Engage the core, and perform a mini squat, keep chest lifted.

Think about “sitting back in a chair” as you squat as this keeps the knees aligned over the ankle joint. You should be able to see your foot during the move.

At the bottom, squeeze and initiate the return with the glutes. Repeat 10 timeson each leg.

Or book a session in the Pilates studio for a specifically tailored strengthening programme using the equipment.  In particular the CoreAlign is a great way to increase your strength in a fun, ski specific functional way.

Glute and Core Exercises on the CoreAlign:

Pilates helped Joseph Pilates enjoy his time on the slopes, so book an appointment today and start your pre-ski preparation! 

Contact The Osteopathic Clinic on 020 8662 1155 for appointment availability.

Written by Rhea Malkin BSc (Hons) Sports Therapist and STOTT/APPI Pilates Instructor.

Why We Experience Hip Pain

Are you struggling with Hip pain?

Osteopaths are presented with patients with localised pain in the hip, but the source could be multifold, for example. 

 1. The patient could be sporty and directly damage or overuse the hip joint.

2. The patient could be pregnant and have what is called Pelvic Girdle pain

3. The patient could have symptoms relating to Osteoarthritis 

4. The patients hip pain may be referred pain from the lumbar spine or sacroiliac joint 

5. The patient often is presented with hip bursitis.

 The Role of the Osteopath

The role of the osteopath is to diagnose what’s wrong and what can be done. Often MRI’s and blood work is needed to get to answers, and indeed we work closely with our local orthopaedics who regularly send us their patients.

Osteopaths cannot cure Osteoarthritis 

Osteopaths cannot cure Osteoarthritis; this point must be clearly understood. However, this can be helped gently stretching/mobilising the hip joint itself and also massaging the hip muscles. Exercises are also given and we also refer to our Clinical Pilates studio for comprehensive help when a course of rehabilitation is needed. We also may need the help of our resident Nutritionist Dr Zeeba if we clinically feel this is correct.

 The osteopaths at the Osteopathic Clinic Croydon also use the following to help our patients hip pain if needed, 

1. Dry needling 

2. Laser therapy nice new word ‘Photobiomodulation.’

3. Interferential Therapy 

4. Ultrasound 

5. Shockwave Therapy 

Exercises for Hip pain.

I often share simple exercises on my Instagram page.

This exercise is a simple functional warm up to get those hip rotators switched on. This is very helpful for lower back pain, hip pain and knee pain. I’m using a  strong loop.

I would suggest 5 of each and repeat 3 times.

Challenging your bridge exercise

Click for Bridge Exercise

1. Always neutral small ball to help align, link abductors and pelvic floor
2.Maintain length at all times -aim knee to wall / ceiling meet.
3. Shift pelvis laterally R&L, no loss of height - hang on to your deeper stabilisers of spine
4. Add in a rotation of the pelvis / lumbar spine.
5. Challenge all these with heels off the ground.
A must is the length of thigh and effective core recruitment ( no tucking under! )
Suggest 5 at a time, usual all about control

Pilates Exercise for the Hip

Martine demonstrating how we work the area of your hip called the ‘posterior chain’ on the Pilates Trapez Table.

Written By Paul Morrissey

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Deep Tissue Massage Versus Spa Massage

How Deep Tissue Massage Benefits to the body

Deep Tissue massage is so beneficial if you have experienced any stress on the body, strain or injury because that is the only way to get to the root of the problem. It is embedded deep under the surface where adhesions develop, causing pain and rigidity in muscles, tendons and ligaments. If left untreated adhesions to obstruct circulation in the affected areas to limit the blood flow, which leads to the pain, restricted movement and can lead to inflammation.

How Deep Tissue Massage works

If you apply firm pressure to the muscles, the Deep Tissue massage aims to break down those troublesome adhesions to restore proper blood circulation and full movement and heal the inflamed tissues. The therapists performing the Deep Tissue massage may use fingertips, knuckles, hands, elbows and forearms during the therapy session and alternate them during the various stages. Clients are sometimes asked to take in deep breaths as the therapist dig deeply into a particularly tense area.

What Symptoms can Deep Tissue Massage support?

• Chronic or acute pains

• Diminished mobility or limited range of motion.

• Healing areas after traumas or injuries caused by falls, sports injuries, whiplashes from car accidents, and so on.

• Strains from repetitive motion such as the carpal tunnel syndrome.

• Pains due to incorrect posturing of the body.

• Pains from osteoarthritis. 

• Fibromyalgia. Statistics have shown that Deep Tissue massage is more successful in easing symptoms of Fibromyalgia than any other available curative remedy.

• Muscle tension, contractions or spasms.

 To flush out metabolic waste from the massaged tissues, clients should drink plenty of water after the Deep Tissue massage therapy and enjoy the fact that they are as good as new again.

 When Deep Tissue Massage is not suitable

Deep Tissue massage is somewhat intense, and in some cases, it should not be used if you have the the following:

• Infectious skin disease, rashes, bruises, inflamed skin, tumours or open and unhealed wounds.

• Immediately or soon after surgery or if you have had a recent fracture.

• Osteoporosis patients, unless approved by your doctor.

• Clients who are prone to blood clots. Heart disease patients, unless recommended by their doctor.

• If you suffer from an abdominal hernia.

  The good news is that Deep Tissue massage really works, and you tend to experience the results very quickly. Often, clients will walk into a session with excruciating pain and walk out a couple of hours later with smiles of relief on their faces. However, depending on your tolerance level to pain, most clients experience it to one degree or another at a certain point during the session. Also, there is usually some measure of soreness immediately after the treatment.  

After a Deep Tissue Massage Treatment

Although, the pain of the Deep Tissue massage therapy and the lingering soreness afterwards is nothing compared to the pain before the treatment, and it comes with the knowledge that it will all be over very shortly.

Paulo, our Massage Therapist, may suggest applying an icepack to the sore area, but it is rarely severe enough to warrant it. To flush out metabolic waste from the massaged tissues, clients should drink plenty of water after the Deep Tissue massage therapy.

Spa Massage / Swedish massage

If you are looking for a more relaxing style of massage, then a Spa or Swedish massage is the most popular massage, and it's much more gentle. Since it started the early part of the 19th century, it has become one of the most widely used massage techniques, and it is the basis for several other massage therapies which include the Sports Massage, the Deep Tissue Massage and the Aromatherapy.

The massage involves long strokes of muscles and tissues with light or medium pressure. Spa massage is for pure relaxation and the therapist adjusts pressure to the individual preference and sensitivity.

The Benefits of a Spa Massage

There are many benefits related to massage and here’s are few listed below:

• Reduce stress and tension and produce serotonin or endorphins, which are known to give people the feelings of wellbeing.

• Helps you relax and improve sleep patterns which are essential to pain control.

• Increases circulation.

• It can promote better health by stimulating the lymphatic system to increase the flow of lymph, which is the secretion that carries disease-fighting cells through the body.

• It can sometimes lower high blood pressure.

• Can also be instrumental in effecting beneficial changes in the body by preventing fibrosis through the process of breaking up scar-like tissue.

  As mentioned earlier, it also increases endorphins; reduces anxiety, tension, depression and pain. Many additional studies confirm that massage therapy can reduce heart rates, relaxes stiffened and tense muscles while stimulating weak and inactive muscles to compensate for lack of movement due to an illness or an injury; speeds up the healing process.

  Paul Morrissey at the Osteopathic Clinic say “Massage therapy is a complimentary and effective treatment to our Osteopathic treatment along with our Clinical Pilates for building strength and preventing injury. I am delighted that we can offer a combination of these three treatments to our patients and I have witnessed many positive outcomes as a result.”

  So, is massage therapy beneficial? Yes! Massage therapy is helpful on, oh, so many levels and the outcomes are undeniable by anyone's standards.

  To book an appointment with Paola our Massage Therapist contact the clinic on 0208 662 1155

Osteopathy and Neck Pain.

Osteopathy and Neck Pain.

Approximately 65% of patients at the Osteopathic clinic, in Croydon, present symptoms related to neck pain, shoulder pain or scapular pain. The number of instances has increased over the last few years, possibly due to the increase in mobile phone and tablet use. We are regularly stooped over our desks, bent over a computer or driving long distances. This can all have an impact on the neck and upper-back. 

 In many cases the neck is prevented from moving freely, resulting in a trapped nerve in the neck or in the neck muscles becoming ‘hypertonic’, meaning they are abnormally tight which effects both movement and causes pain.  This pain can then cause symptoms in other areas of the body, such as headaches, migraines or stiffness in the arm and shoulders.

 How can an Osteopath help?

• Osteopaths can use a wide range of gentle techniques to reduce the muscular tension in the neck and increase movement in the joints of the neck and upper-back. A popular method is to gently massage the soft tissues in the joints to release tension, or to gently manipulate the neck to get joints moving.

• Sometimes we need to treat other areas of the back and shoulders as well as the neck.

• We will give you advice on how to maintain good posture at work or in the car and advise on exercises/stretching to help your neck and upper back muscles and joints become relaxed.

• If the condition is serious, we can refer you for a scan or X-ray or to your GP for further investigations.

 The Benefits of seeing an Osteopath

 The main benefits are to stop symptoms recurring and to restore balance. Osteopathy treatment not only reduces pain but also helps improve natural movement, posture and helps increase the blood flow to the affected areas. This helps to prevent stiffness from recurring.

 What exercises can I do to prevent neck pain.

 We regularly recommend the foam roller at the clinic as it is so versatile and a device you can use at home to help prevent symptoms recurring.

Heres are a simple exercises you can do at home or in the workplace:

Exercise 1 - Good for improving your posture.

This exercise eradicates the effects of gravity and adds more stability to increase mobility. It’s not mentioned in this video but I would also include a small pilates if possible.

Place the foam roller in a vertical position and lie on the full length of it. Ensure your spine is in a neutral position. Extend throughout the length of the spine. The chin should be down. Breathe out sideways into the ribs (using the diaphragm) five times.

We also have a number or exercises that cover challenging rotation and improving balance and stability.

 What Patients think:

“ I've been treated by Paul for over 20 years. 
He has proved to be an expert in diagnosing and fixing my neck, upper back and shoulder problems.
Paul has given me lots of help in addressing postural issues caused by my computer-based job. 

Paul convinced me to try Clinical Pilates.
He and Martine have developed a tailor-made programme for me which has produced very good results.
Martine is a very patient and observant instructor. She gives me lots of encouragement and guidance.
She has a great sense of humour and I really enjoy our one-to-one sessions.

The practice is well-organised and efficiently run.
The facilities and equipment at the practice are excellent and well-maintained.
I have found all the staff at the practice to be professional and very welcoming.”

By Sarah H

 If you are suffering with neck pain symptoms, please don’t hesitate to get in touch with our Osteopathy team. 

Why Detoxing the Liver is Important

The concept of internal cleansing and detoxification has been around for quite some time. In modern times, as society has increasingly been exposed to toxic compounds in the air, water, and food, it has become apparent that our ability to detoxify substances to which we are exposed is of critical importance in our overall health. We can enhance detoxification primarily by promoting improved liver function.

 Detoxification of harmful substances is a continual process in the body. The ability to detoxify and eliminate toxins largely determines an individual’s health status. A number of toxins (heavy metals, solvents, pesticides, microbial toxins, alcohol, etc.) are known to cause significant health problems.

The Role of the Liver

Liver plays several roles in detoxification.

• It filters the blood to remove large toxins.

• Synthesises and secretes bile full of cholesterol and other fat-soluble toxins, and enzymatically disassembles unwanted chemicals.

  This enzymatic process usually occurs in two steps, referred to as phase I and phase II, with phase I chemically modifying the chemicals to make them an easier target for one or more of the several phase II enzyme systems.

 When The Liver is Over Loaded

Your liver is a workhouse that can even regenerate its own damaged cells. However, it is not invincible. When it lacks essential nutrients or when it is overwhelmed by toxins. It no longer performs as it should. Hormone imbalances may develop. Fat may accumulate in the liver and then just under the skin or in other organs. Toxins build up and get into your blood stream. Among the signs of ‘toxic liver’ are:

• Weight gain especially around the abdomen

• Cellulite

• Abdominal bloating

• Indigestion

• Fatigue

• Mood swings

• Depression

• Skin rashes

How a sluggish liver effects Other parts of the body

When your liver is sluggish, every organ in your body is affected, and you weight loss efforts are blocked. Blood vessels are enlarged and blood flow become restricted. A toxic liver is unable to break down the adrenal hormone aldosterone, which accumulates to retain sodium and water and suppress potassium. The liver fails to detoxify the components of oestrogen oestrone and oestradiol) for excretion, so symptoms of oestrogen dominance arise. It is unable to carry out its activities to control glucose. A toxic liver can lead to hypoglycaemia, which can produce sugar cravings, weight gain, and Candida overgrowth. A toxic liver is unable to process toxins, enabling them to escape your blood stream and set off an immune response. With repeated assaults from escaped toxins, you immune system becomes over worked. A liver overloaded with pollutants and toxins cannot efficiently burn body fat, and thus will sabotage your weight loss efforts.

Q. What is the basic philosophy of detox?

The goal of a detox programme is to help the elimination of toxins and waste substances that build up during the day in the body and make us feel below par. Causes can include stress, tobacco, alcohol or an unbalanced diet.

Under normal conditions, the body has the ability to cleanse itself thanks to its major detoxifying organs- the kidneys, the liver and the intestine. However, when our toxin elimination process is overused, it ends up being blocked and the body loses its tonicity. A ‘detox’ break is consequently necessary.

Q. What benefits can this bring to the body?

In concrete terms, a detox programme will help us to restore lost vitality, to maintain good health and to drive away small symptoms which are usually the sign of intoxication such as feeling of tiredness, lack of concentration, skin problems, digestive disorders and even weight gain.

 Q. What is the best way for someone to detox properly?

The rules are simple. You just have to adopt a light, balanced and diversified diet with fresh fruits and vegetables. The aim is to provide your body with all the nutrients it needs to stimulate itself- cleansing mechanisms. It is also recommended to drink 2.5 to 3 litres of still water a day.

Regular exercise is highly supportive as well.

 A rational approach to aiding the body’s detoxification involves:

1. Eating a diet that focuses on fresh fruits and vegetables.

2. Adopting a healthy lifestyle, including avoidance of alcohol and exercising regularly.

3. Using special nutritional and herbal supplements to protect the liver and enhance liver function. 

Written By Dr Zeeba, Nutritionist  

Treatment for Frozen Shoulder

Primary shoulder adhesive capsulitis (pSAC) otherwise interpreted as Frozen shoulder occurs without any known precipitating cause. According to the American Shoulder and Elbow Surgeons pSAC is defined as a condition of uncertain etiology characterized by significant restriction of both active and passive shoulder motion that occurs in the absence of a known intrinsic shoulder disorder.

There are a number of predisposing conditions for developing pSAC / frozen shoulder including prolonged shoulder immobility secondary to trauma or surgery. There is also evidence that the use of protease inhibitors as antiretroviral therapy may predispose to the development of pSAC.
Diagnosis is based on the clinical features of the disease.

The four clinical stages of frozen shoulder (pSAC) are defined as follows:

1. Painful stage (3 months) with aching pain and moderate limitation of the range of motion

2. Freezing stage (3-9 months) with severe pain and reduction of ROM;

3. Frozen stage (9-14 months) with predominant stiffness that may be accompanied by pain;

4. Thawing stage (15-24 months) with minimal pain and gradual improvement of ROM.

Biopsies of the shoulder capsule from patients with frozen shoulder pSAC showed the following stage-related pathologies: synovitis and capsular hypertrophy during the painful stage, perivascular synovitis and disorganized collagen deposition during the freezing stage, and dense and hypercellular collagenous tissue during the frozen stage (thawing stage not yet investigated).

The lifetime prevalence of frozen shoulder pSAC is approximately 3-5%, with women (typically aged 40-60 years) more frequently affected than men. In 20-30% of pSAC cases, the disease occurs bilaterally. It may resolve spontaneously within 2-4 years.

There is no consensus regarding the best treatment for pSAC, and many different types of conservative treatment and invasive procedures have been described.

Frozen Shoulder is Common in Diabetic patients

Frozen shoulder is common in Diabetic patients, Adhesive capsulitis (AC) has a prevalence of 2% in the general population, but is reported to occur in 10 to 29% of those with diabetes. Studies have shown it is caused by glycosylation of the collagen within the shoulder joint triggered by the presence of high blood sugars.

Osteopathic Approach 

My thoughts on Adhesive Capsulitis is to get a clear diagnosis and your Osteopath will be very well equipped to do so. Theres an enormous amount of poor diagnosis of frozen shoulder (pSAC) often we find the patient has an impingement which can be resolved quiet nicely, and not taking an age to resolve. Your Osteopath will analyse your structure, look at your lifestyle and also address consequential problems such as elbow or neck pain, pressure techniques, stretching your soft tissues applying direct and also in direct techniques.

Dry needling for Frozen Shoulder

Your Osteopath may use dry needling, all the Osteopaths at our clinic use in adjunct to Osteopathy, its similar to Acupuncture.

Trigger point dry needling is a treatment approach often used by physical therapists and osteopaths that has been purported to be effective for reducing pain and improving range of motion along with improving function. 

Other approaches 

Hydrodilatation is a procedure that aims to improve the movement of the shoulder joint and decrease pain in the shoulder. It involves stretching the capsule of the joint and reducing the inflammation within it by injecting a mixture of sterile saline, local anaesthetic and steroid. All the osteopaths work very closely with upper limb surgeons and often refer for this treatment and the patients return for continued support in terms rehabilitation, this is often carried out in our clinical pilates studio.

Shockwave Therapy

Shockwave Therapy many of you know that the principle of the practice has been an educator in this world for sometime ( 2003 ). Shockwave can be extremely useful at stage three evidence to support this very disabling condition and another published in the Journal od Diabetic Care,

The study, "Extracorporeal Shockwave Therapy Improves Functional Outcomes of Adhesive Capsulitis of the Shoulder in Patients With Diabetes," is published in the journal Diabetes Care. Diabetic patients who received non-invasive shockwave therapy for frozen shoulder had improved range of motion and diminished pain.

Clearly a very disabling condition. At Cheyne Walk our clinicians can diagnose, treat, refer to a Local Consultant or indeed use Shockwave to help!

Sprint distance to ironman this one’s for the triathletes

So the off season is coming to the end and for most of us the training programmes have started kicking in.. 

Perfect time for triathletes to treat injuries

Now is the perfect time to get any niggles or old nagging injuries that has reduced training intensity or total rest over the last few months haven’t cleared up. 

If we can go into the new season fit and injury free there is a higher chance we’re going to stay that way throughout the season as training intensity and frequency increases!

As triathletes we are always looking at ways to improve performance from the best protein powders to lighter more aero kit; But forget about the engine that actually drives that kit around! Investing in our bodies and getting them functioning as best they can while we swim, bike and run through the season is by far the most valuable and performance improving investment we’ll make! 

Repetition of Movement

Triathlon by nature, especially when it comes to the longer distances, requires massive amounts of repetition of the same movements whether it be swim stroke, pedal stroke or foot strike; so therefore the majority of injuries we see are repetitive strain related issues that come about due to imbalances in joints and muscles throughout our body, which is where osteopathy and Pilates are really able to help!

Common triathlon related injuries

Some common triathlon related injuries we see and can help to treat include: 

• Rotator cuff issues 

• Shoulder impingement & ‘swimmers shoulder’ 

• Neck pain 

• Hip flexor problems 

• Lower back pain 

• Patella tracking issues 

• Shin splints 

So if there’s a niggle you’ve been meaning to get looked at, do it now... before the miles kick in and it turns into something more significant! 

With some experienced triathletes amongst our team all having dealt with injuries ourselves over the years we can understand and work with you to get you firing on all cylinders this race season! 

The Doctor Said I Have Plantar Fasciitis or something...HELP?!

Sound familiar....

So Plantar Fasciitis is the fancy term for pain along the bottom of your foot, usually around the heel or arch. It is caused by straining the plantar fascia which becomes inflamed. The plantar fascia is a piece of tissue that connects your heel bone to your toes.

WHAT MIGHT CAUSE IT?

There are many factors that might cause plantar fasciitis. Some include:

·      Exercise on hard surfaces

·      Exercising with a tight calf muscle

·      Recent increase in exercises such as walking, running and standing.

·      Wearing shoes with poor cushioning and support such as flip flops, ballet pumps and really old trainers.

COMMON SYMPTOMS:

If you experience pain when you start walking after sleeping or resting, if it loosens and feels better during exercise but then comes back after resting, and if it is hard to raise your toes off the floor – it most likely could be plantar fasciitis. 

HOW CAN I HELP IT?

Initial rest, ice, and elevate will help to reduce any inflammation within the plantar fascia. It is important to wear shoes with adequate support and cushioning, You should not be able to feel the ground you are walking on through the shoes you are wearing. A period of non-impact exercises such as cycling, x-trainer, or swimming. 

Here are some exercises to try at home to stretch and mobilise the plantar fascia. Hold the stretches for 30-45 seconds.

Towel Stretch:

Use a towel to apply gentle pressure through the foot and calf as you pull it towards you.

Plantar Fascia Rolling:

Use a roller, massage/tennis balls, a can of cold drink to roll the bottom of the foot. Apply pressure so you can feel any tender spots, and hold the foot over that point for a few deep breaths or until it releases.



Towel Pick Up:

Place a towel on the floor and use the toes to scrunch it up. 

 Plantar Fascia Stretch:

Place toes against the wall and apply a downwards pressure. This should be felt along the sole of the foot.

 Sports Massage can also help to relieve any tightness through the sole of the foot, shins and calves, and used alongside the above exercises and correct footwear; your plant-y-fas-y-something should start to improve!

Written by Rhea Malkin BSc (Hons) Sports Therapist and STOTT/APPI Pilates Instructor.

How to Manage Back Pain over Christmas

Due to the busy nature of the Christmas period, we can often choose to ignore how overindulgent we are when it comes to that extra piece of Christmas pudding or that extra glass of wine… but are we really considering the stress that it may be putting on our bodies? 

 Although it is that time of year that we can let our hair down a great majority of us tend to put a lot of stress on our backs over the Christmas period. Carrying heavy presents, moving furniture around to fit extended family and just the sheer pressure of it all can have an impact.

 Here are some simple tips from the Osteopathic, Pilates and Nutrition team that will hopefully help you avoid back pain this Christmas: 

Preventing back pain

To avoid back pain or those niggles over the Christmas period I would try and include at least one or two of the following if possible: 

•  Regular back strengthening exercises and stretches which will you’re your back some extra support over the holidays. These can be done in the morning or evening or when you have a spare moment. 

• Posture checking when sitting for too long or lying on the couch  following a heavy lunch or looking at your phone can all impact your back, neck and shoulders. If you are struggling with shoulder or neck pain then follow these simple exercises  Workplace exercises

• Try and get back to your own mattress if you are out and about, those disks need support. A suitable mattress can make all the difference. If you have had your mattress for over eight years it might be time to look at a new one. If your budget doesn’t stretch that far then look at getting a new pillow, one I always recommend and stock is the Sissel Classic or the Sissel Deluxe for broader shoulders. Pillows have a shelf life or two years. 

  Nutritionist Dr Zeeba recommends taking magnesium as a study shows that taking the mineral on a regular basis can significantly improve mobility in people with chronic back or nerve pain. 

  Relieving back pain

• Try to stay as active as you can and try to maintain your daily routine as over-resting can heighten pain. 

• Try doing stretching exercises such as pilates or yoga or even swimming is good for the spine.

 Pilates exercises that help: 

Leg kicks

Shoulder bridge

Double leg kick

Single leg kick

• Hot or cold compression packs can be useful for short-term pain relief.

  Long Term Solutions

If you’re are still experiencing pain then I would recommend that you present yourself for an Osteopathic appointment for a spinal check-up. 

• Seek a Pilates or yoga teach so you can focus on muscle strengthening exercises

• Psychological support which can help with coping with pain if it is chronic. 

 Modern medicine is following the principles of Osteopathy… to be seen when you are well to stay well!

 Have a lovely Christmas. 

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Do I have Irritable Bowel Syndrome?

Symptoms of irritable Bowel Syndrome

Bloating, belching, flatulence, nausea, indigestion, abdominal cramps, heaviness after meals, diarrhoea, constipation……..These are just some of a myriad of debilitating Gastro-Instestinal symptoms that are commonly presented by patients. In fact, they are so prevalent that one survey of 500 British people found that as many as 10% suffers from these types of symptoms almost every day.

Gastro Intestinal Symptoms can be due to medical conditions like celiac disease, Crohn’s disease or colitis. But in other cases, medical tests can find no organic cause, meaning that patients are left without a clear direction of how to improve their health.

Such cases are what are known as “Irritable Bowel Syndrome”

What Causes Irritable Bowel Syndrome

The symptoms of IBS can be caused due to number of factors, many of which involve inflammatory mediators. Immune system may identify the food as a pathogen if your body lacks the enzyme which breaks the food down. Ammonium is a toxic by – product of protein metabolisation created largely in the intestines which also contributes to inflammation. As a result, the body can suffer various symptoms mentioned above. Often the foods we include regularly in our diet or the foods we crave may be the ones causing the problem.

Take a Food Intolerance Test

If you suspect something in your diet is affecting you, “Food Intolerance Test” may help identify problem foods. Research has shown that food intolerances can be linked to IgG antibodies produced when these “problem” foods eaten. Normally these antibodies do not have any ill-effects, but if the immune or digestive system are not working efficiently, their presence may cause a wide range of symptoms. Symptoms can persist for several days or longer, making it difficult to identify which foods your body is struggling to deal with.

Many people experience an improvement in health after eliminating the identified foods for 3-6 months, and replacing with healthy alternatives.

By Dr Zeeba Shariff

Dr Zeeba Shariff qualified as a Medical doctor in 1988. After which she worked as senior home officer in various hospital departments, such as A&E, Maternity, Pediatric children unit and in general medicine.

In 2002 she obtained her Master’s degree in Nutritional Medicine from the University of Surrey, followed by training in applied Nutrition and Herbalism from the Centre of Nutritional Education. She is a full member of BANT, NTC, CHNC, The Nutrition Society, Candida Society, Cambridge Nutritional Science and Genova Diagnostics.

For the last ten years she has been working as successful Nutritional Therapist and has completed numerous courses in the different fields of Nutrition recognized by the Royal College of Medicine, BANT, CAMand Nutrition Society.

Challenge Roth Race Report

Sorry, it's taken so long to write this report. I started it in July but then found the joys of BBQs, beer and cake over the summer and forgot to finish it! But reading other's race reports spurred me on to complete it!

Plus I gather a few of you reading are targeting Roth one day. It's certainly a bucket list race for any Ironman.

I always intended to tick the Ironman box but never got around to it or had the time to train for it. There was always an excuse maybe in a few years, maybe next year.

Having got the ok at home, I decided 2019 was the year. If I could choose to do one IM, it was always going to be the famous Challenge Roth.

I figured this would be a one-off and if I didn't do Roth, I'd always regret it.

For anyone wanting to enter my advice would be to be online as soon as entries go live! I was and still wasn't successful initially. I'd liken it to trying to get tickets for Glastonbury. I only got in as there were some duplicate entries (Mr Overment!).

Another thing worth considering is the logistics of Roth as it isn't straight forward:

It's in term time, so means taking kids out of school.

Roth is a tiny place with nowhere to stay, so we had to stay 30 mins away in Nuremburg.

That means two hire cars for race day travel

Another annoyance is T1, T2 and the finish are all in different locations.

Also, do you fly to Nuremberg or Munich?

Fast-forwarding a year and training had gone well. If any of you want to step up to IM I'd recommend getting a coach, it took a lot of the planning stress out of it, and I improved my half ironman time by over 20 mins in the lead-up.

RACE DAY

Fast forward to race day and I woke up at 3 am to thunderstorms. The day before had been over 30degrees, so hopefully, it would be cooler.

I nearly didn't make it out of the car park as my water bottle leaked during the night and soaked my wallet, meaning the machine wouldn't accept my sodden banknotes! Thankfully we got over that speed hump, and it was off to Roth with about 4500 other athletes.

Roth sets you off in waves of about 250, they aren't seeded, and I was in one of the last waves. So I had over 2 hours to hang about in the rain before I started.

Before race day there was a lot of nervousness over the water temperature. It was probably slightly above the temp for wetsuits, but they allowed them anyway.

The water was so warm it was like swimming in a big muddy bath!

I felt the swim went well; the second half was spent weaving in and out of the earlier waves. I was probably 5 mins slower than I hoped but still in good shape running through a near empty T1.

The first couple of hrs on the bike, my moral was probably the lowest it would get all day.

My HR was high, my power meter wasn't working, it was pouring down, and I was getting passed by every triathlete in Germany! Including the lead pro men and female winner Lucy Charles Barclay.

Second Lap

By the second however lap I felt much better and spent the whole lap overtaking other riders. I was cautious not to get done for drafting as the penalties in Roth are pretty stern: 5 min penalty then run an extra 1k on the marathon!

If anything I got too comfortable at times and caught myself coasting a bit too much.

I'd look down and see my HR was too low, I had to give myself a good talking to that I was here actually to race!

The high point of the ride was Soler hill! The atmosphere was incredible, like the tour de France, going up single file surrounded by cheering drunk people!

The rest of the ride went well, and I felt stronger as it went on. I had read that I'd feel awful by the time I got to T2 with running a marathon being the last thing I'd want to do.

I can honestly say this didn't happen. I was happy to get off the bike after 6 hrs in the saddle, and after a high five from my family I felt pretty good setting off on the marathon.

In my haste, I ripped off my timing chip when changing my socks in T2! I realised this at about mile 1. I panicked and considered running back to get it but thought surely I couldn't be the only one this has happened to!?

I decided to push on, my pace and HR were good, and my morale was high. It was tempting to up the pace, but I thought no keep to the plan! The sport is littered with stories of athletes blowing up having gone out too hard.

The run was going well, and I was continually passing people. In fact, I'm pretty sure I only got passed by the occasional relay runner all day.

 I would slow slightly at the aid stations and then try to claw back any lost time to keep each mile pretty similar.

 There were numerous 'hot spots' dotted throughout the marathon, here they had loud music, beer flowing and MCs calling your name and high 5ing you as you passed.

 My one regret (apart from ripping off my timing chip) was not taking in the atmosphere as much as I could have. Instead, I was continually focused on how I was feeling, pacing, cadence, hydration etc.

 I expected to hit the wall in the latter stages but never did. I considered upping the pace in the last few miles but remembered those videos of people blowing up and crawling to the finish.

 I was glad I had stuck to my race plan. If you ever do Roth the last 6 miles of the run are definitely the toughest. I guess this is true of every Ironman 🤷‍♂️

 The course gets quite hilly as you head out through a forest to a neighbouring village and back. Again the locals were out in force cheering everyone on.

Back into town and only 1 mile to go. I seen my family for the 3rd time, which was a welcome boost, my dad shouted only 5k to go, and I thought 'Eh!?' I hoped he was wrong!

Luckily he was, I upped the pace a bit in that last mile and entering the finishing stadium I got pretty emosh!

They reckon the finish stadium holds 10k people, all cheering the finishers.

When I finished all I could think about was getting my time recorded. Which they did manually but said it would take a day or 2 to show on the results page. It meant my run time of 3hrs 44 was missing my finishers certificate but hay ho.

Surprisingly that is my best marathon time! My overall time was 11 hrs 11 mins how's that for synchronicity!

I felt pretty good after the race. The shower area was interesting! In Britain we'd have separate changing areas, not in Germany!

The organisers had laid on a massive pasta party I tried to force some food down but didn't really feel like it.

I found my family, by this stage, it was getting on for 7 pm. With little people in mind, we had to head back to the airport hotel in Munich. They headed on while I tried to figure out where T2 was! It was a good 20 min walk from the finish. 

 Then we had to load our bikes onto a lorry and get the bus back to the car at T1! It was dusk by the time I had loaded the bike back into the bike box. Had it been during the school holidays, it would have been nice to stay a few more days.

 Munich was a couple of hours away and by 10pm I was ravenous! The only place open was McDonald's, so I had my first Big Mac in years! 

I didn't sleep much that night as I was high on caffeine. The next day I surprisingly felt pretty good. I've felt worse after shorter events in the past. 

If you're still with me then thanks for reading! I hope this is useful to anyone wishing to do Roth one year. As I said at the start this was always meant to be a one-off but I quite fancy doing another one day now I know what's involved and I can actually do it!

 I'll wait a few years though as it's quite a time commitment and you definitely need the support of those around you. Special thanks must go to my wife Martine and daughter Belle for their understanding in the months of build-up. Also, to my coach Matt Sandersen of Triathlon coaching UK whose help and advice were invaluable, I can't recommend him enough. Thanks for reading everyone.

Treating Arthritis

What is Arthritis? 

Arthritis is a common condition that causes pain and inflammation within one or a number of joints, and no it does not just affect the elderly. 

Types of Arthritis

There are several different types of arthritis the most common and best understood being osteoarthritis. This is caused by physical wear and tear of a joint and tends to affect the larger weight bearing joints (lower back, hips and knees). The next most common type of arthritis is rheumatoid arthritis which is a systemic condition causing pain and inflammation in multiple joints often at once and it tends to affect the smaller joints (hands, feet, neck).

Whilst the reasons for getting both types and the affects they have on the joints differs, both are inflammatory in nature; and this is where osteopathy, pilates and diet and nutrition can really help. Whilst we cannot reverse the degeneration that occurs within the joints, the associated pain, inflammation and loss of mobility we certainly can help with. 

Mr Smith

Mr Smith is a 65 year old patient of mine who presented to me with osteoarthritis in his hip, he had seen a surgeon who said the condition was worsening and he would need a new hip within the next 2 years.

He was very active and sporty in his youth playing rugby, squash and running. He still enjoys walking and playing golf but was finding both increasingly difficult due to the pain and reduced mobility his hip was causing. Following a course of osteopathic treatment including articulation, mobilisation and soft tissue work we were able to reduce inflammation and therefore his pain levels, release the tightening muscles and with the help of our friends in the pilates studio improve and maintain a good range of motion which has seen Mr Smith back on the golf course and walking his dog regularly and pain free!   

 Rheumatoid Arthritis

Rheumatoid arthritis is not so simple to treat, however there are certainly ways in which osteopathy, pilates and nutrition can really help. By nature rheumatoid arthritis manifests in periods of remission and flare up. During a flare joints can become swollen and very painful ad during this phase treatment is focussed on reducing the inflammation and not aggravating it so the type of techniques we use osteopathically with vary. It is here that diet and nutrition can really help with minimising the more pro-inflammatory processed foods and maximising fresh fruit and vegetable intake. Dr Zeeba is the one to see here! 

I have seen and treated several patients with rheumatoid arthritis and whilst cases do vary person to person; maintaining good movement and mobility throughout their body through a combination of treatment and exercise has helped to benefit all of them. Whether it be during a flare up or remission where it can help to lengthen the time between flares or reduce the intensity when they do occur. 

Written by Lydia Armitage, Osteopath.

Lydia qualified following six years of study at the renowned European School of Osteopathy in Kent.

Lydia enjoys treating all types of patients and has developed interests in treating sports men and women, children and expectant mothers; completing her final year dissertation researching the treatment of low back and pelvic girdle pain during pregnancy. With a true passion for health Lydia believes that the most effective functioning of the body is essential and works with patients to develop an individually tailored treatment plan to facilitate optimum results. She also offers dry needling (western medical acupuncture) as a form of treatment where appropriate.

The Sugar Crisis

DID YOU KNOW? ONE THIRD OF UK ADULTS ARE PRE-DIABETIC AND AT RISK OF DEVELOPING TYPE 2 DIABETES.

Imagine a kilo of sugar ---- the large bag that you might buy in a supermarket. This is the amount the average adult consumes in a fortnight.

Sugar is hitting the headlines as the substance we need to cut down on if we are to live healthier lives and reduce our risk of disease.

People in Western societies have become accustomed to high dietary levels of sugar, which in some cases can account for as much as 30% of our total calorie intake. It’s time to kick our sugar habit.

Sugar is one of the most important nutrients in our diet; it’s an essential substance that we need to survive. However, in recent times over consumption have become a real issue and one that we need to tackle head on.

Are we as a Nation Addicted to Sugar

In recent times, the over consumption of sugar has become a real issue. While many of us aim for a well-balanced diet, the issue largely arises from the hidden sugars found in the foods and drinks we consume.

Modern convenience and processed foods often contain large amounts of sugar. While we are aware of the dangers of sugar in “sweet treats” like chocolate, pastries and biscuits, many savoury foods such as soup, salad dressings and tomato ketchup and even baked beans have high sugar content.

Hidden sugars are not confined to food alone. Many soft drinks contain excessive amounts of the white stuff including cola and most fizzy drinks, putting our bodies at a great risk of ill health and disease.

What Happens When We Consume Sugary Foods

When we consume foods with high sugar content, there is a sharp spike in our blood glucose levels. Peaks in blood sugar are soon followed by dips, often resulting in cravings. Consequently, we suffer from energy highs and lows throughout the day and can lack energy when we hit a low.

The health risks of eating too much sugar

Sugar, or glucose, is a crucial source of energy for our bodies however blood glucose levels rising too high after meals is detrimental to our health.

There are many health conditions associated with high blood sugar.

1.    Type 2 diabetes and insulin resistance

When we eat sugary foods, insulin is released into our bloodstream and works to move glucose into our cells, where it can be used as energy. If we consistently have high intake of dietary sugar, insulin gradually loses its ability to interact with cells and is less effective at removing excess glucose from the bloodstream. This is known as insulin resistance and can lead to Type 2 diabetes.

 DID YOU KNOW ? INSULIN RESISTANCE AFFECTS 25-35% OF THE POPULATION IN WESTERN SOCIETIES.

There is currently no cure, although it can be effectively managed by a combination of diet, nutritional supplements and exercise.

Patients with poorly controlled diabetes may in the long term suffer from a number of serious consequences, including damage to nerves (Diabetic neuropathy), damage to the eyes (Diabetic retinopathy), cardiovascular disease and kidney disease.

SYMPTOMS OF TYPE 2 DIABETES:

• Excessive thirst or hunger

• Fatigue

• Frequent urination

• Blurred vision

• Tingling sensation in finger / toes

2. Cardiovascular disease:

   The World Health Organisation (WHO) suggests limiting your sugar consumption to a maximum of 5% of your daily calories to prevent chronic disease such as heart disease, diabetes and cancer.

Over consumption of sugar is one reason why obesity is a huge problem in the UK. When blood sugar levels are permanently elevated, excess calories are stored as fat.

 DID YOU KNOW ? IT’S ESTIMATED THAT AS MUCH AS 30% OF THE POPULATION WILL BE OBESE BY 2030

 A study published in a Journal of the American Medical Association (JAMA) concluded that there is “a significant relationship between added sugar consumption and increased risk for cardiovascular disease mortality.

The 15-year long study, which included data for 31,000 Americans, found that those who consumed 25% or more of their daily calories as sugar were more than twice as likely to die from heart disease as those who got less than 10% of their calories from sugar.

 3.    Blood Pressure:

An increase in insulin levels in reaction to sugary foods may result in a loss of magnesium and as a result, a greater risk of hypertension. Insulin may also cause sodium (salt) retention in the kidney. This increases the amount of fluid in the blood, causing high blood pressure to go up.

 DID YOU KNOW ? AROUND 50% OF HYPERTENSIVE PEOPLE ARE INSULIN RESISTANT AS A RESULT OF A HIGH INTAKE OF DIETARY SUGAR.

Written Dr Zeeba Shariff who treats at the Osteopathic Clinic in Croydon.

Dr Zeeba qualified as a Medical doctor in 1988. In 2002 she obtained her Master’s degree in Nutritional Medicine from the University of Surrey, followed by training in applied Nutrition and Herbalism from the Centre of Nutritional Education.

She is a full member of BANT, NTC, CHNC, The Nutrition Society, Candida Society, Cambridge Nutritional Science and Genova Diagnostics.

Simple Pumpkin Recipe this Halloween

Pumpkins are a powerhouse of nutrients and this plant is very high in beta carotene, a carotenoid that your body converts to vitamin A.

Eating foods that are rich in Beta carotene can help protect against asthma, heart disease and can reduce the risk of certain types of cancers including colon cancer. It’s also high in other vitamin and minerals including, vitamin C, iron, vitamin E, B2, potassium, copper, manganese, zinc, folate and some B vitamins.

 As well as being packed with an abundance of vitamins and minerals it’s also very low in calories, helping you keep a balanced diet. 

Why not try our suggested simple nutritious pumpkin soup recipe?

Ingredients 

•  One or two pumpkin peeled and chopped into cubes.

• Three garlic cloves. 

• One onion chopped 

• One pint of vegetable stock or chicken stock 

• Optional: turmeric, salt, pepper, herbs, cream. 

 Method 

1.  Add the chopped pumpkin, 3 garlic cloves, chopped onion and 1 pint of vegetable or chicken stock into a large pan and bring to boil for 5 minutes. 

2. Simmer for 15 minutes until the pumpkin is soft. 

3. Use a hand-held blender or any blender to blend all the contents and voila a delicious nutritious pumpkin soup!

By Dr Zeeba Shariff, If you need more advice on diet why not contact the clinic and book a consultation.

Dr Zeeba Shariff qualified as a Medical doctor in 1988. After which she worked as senior home officer in various hospital departments, such as A&E, Maternity, Pediatric children unit and in general medicine.

In 2002 she obtained her Master’s degree in Nutritional Medicine from the University of Surrey, followed by training in applied Nutrition and Herbalism from the Centre of Nutritional Education. She is a full member of BANT, NTC, CHNC, The Nutrition Society, Candida Society, Cambridge Nutritional Science and Genova Diagnostics.

For the last ten years she has been working as successful Nutritional Therapist and has completed numerous courses in the different fields of Nutrition recognized by the Royal College of Medicine, BANT, CAM and Nutrition Society.

Get your Cholesterol under Control Naturally

The average total cholesterol level in the UK is 5.7. Current guidelines state that everyone’s total cholesterol level should be 5 or below. 

So how do you lower cholesterol levels?

While we all need to keep our LDL (Low density lipoprotein) levels down we should also be making dietary and lifestyle changes to raise HDL (High density lipoprotein) levels – the so called “Good Cholesterol”

What to Eat of, What to Eat More of………….

Saturated fats and Trans fats are most likely to raise LDL levels in the blood. Saturated fats are found in full-fat dairy foods, meat such as beef and pork and their products. Margarines processed or fried foods and commercially-baked goods usually contain Tran’s fats.

Olive oil, rapeseed oil are better options, as these are monosaturated fats. Omega-3 fats in oily fish can help regulate heart rhythm and reduce blood clotting. 

It’s important  to have foods such as oats, beans, lentils, fruit and vegetables. These contain soluble fibre that can help lower cholesterol, as the fibre binds to cholesterol so that it is excreted rather than absorbed into the bloodstream. An alternative to high-fibre food is the supplement Psyllium powder. 

Sterols and stanols occur in foods such as vegetable oils, nuts, grains, and seeds. Studies suggest that daily consumption of plant sterols or stanols can reduce LDL cholesterol levels, although there is considerable variation between individuals. 

Cholesterol and Statins.

Statins are class of cholesterol – lowering drugs that work by inhibiting the enzyme HMG-CoA reductase, which plays a central role in the liver’s synthesis of cholesterol.

They are widely prescribed to patients with Cardio Vascular Disease, people with elevated cholesterol levels and / or other risk factors like diabetes and hypertension.

Lifestyle Changes

If you are overweight, its likely that you will not have enough HDL and too much LDL cholesterol. Obesity also increases your likelihood to have type 2 diabetes and high blood pressure, both of which are linked to heart disease.

Smoking and high cholesterol both increase your risk of atherosclerosis. Anyone with high cholesterol should make a concerted effort to quit smoking. 

Doing more exercise raises HDL cholesterol and lowers LDL cholesterol, so it’s a good idea to either keep up regular aerobic exercise, or to start doing it. As well as specific activities such as swimming, jogging and cycling, doing the housework or gardening also count.

Stress can cause cholesterol levels to rise, and increases heart disease risk. Consider different methods of unwinding – for example pilates, yoga, t’aichi or meditation.

How Statins Work

Statins lower cholesterol by slowing down the production of cholesterol produced in the liver and by increasing the liver’s ability to remove the LDL-cholesterol in the blood.

Studies have found natural statins to be effective and well tolerated, even by people who do not tolerate synthetic cholesterol lowering drugs.

 Written by Dr Zeeba Sharrif, qualified as a Medical doctor in 1988. In 2002 she obtained her Master’s degree in Nutritional Medicine from the University of Surrey, followed by training in applied Nutrition and Herbalism from the Centre of Nutritional Education.

She is a full member of BANT, NTC, CHNC, The Nutrition Society, Candida Society, Cambridge Nutritional Science and Genova Diagnostics.

Ref:

British Heart Foundation

Cam lifestyle

Naturally Healthy News

Six Tips to avoid Lower Back Pain

Back pain is the most common symptom we treat at the clinic in Croydon. However there are exercises and simple changes a patient can do avoid symptoms getting to out of control.

Follow my simple tips below:

1. Practice a regular physical activity to help maintain flexibility and muscle strength in the back and abdomen. Try to aim for at least 30 minutes of exercise 3 times per week where you are getting your heart pumping a bit harder than when you are at rest.

1. Maintain a good posture (standing and sitting). In prolonged sitting, it is advisable to take breaks and get up regularly. Ask for a suitable chair (which supports the lower back).

2. Make sure to bend your knees when picking up a load (heavy or not).

3. Stretch daily

4. Preventive osteopathy: if you are prone to back and sciatic pain, do not wait to see an osteopath. It is advisable to consult at least once or twice a year, in order to maintain a balance and thus avoid the appearance of acute pain on a "false" movement.

5. If you are suffering from back or sciatic pain, consult an osteopath who will determine the origin of the pain and provide effective evidence-based treatment (including advises on appropriate exercises and self-management strategies.)

3 Stretches to Relieve Low Back Tension

1) Knee hug stretch

Start position: Lie on your back. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed.

Action: Bend both (or one) knee up towards your chest and grasp your knees with both hands. Slowly increase this stretch as comfort allows.

Hold for 20 seconds with controlled deep breaths.

Repeat 3 times.

2) Lying Piriformis stretch

Start position: Lie on your back. Bend your left leg and rest your right foot on your left thigh.

Action: Grasp your left thigh and pull towards you. Keep your tailbone on the floor throughout and your hips straight. You should feel the stretch in the right buttock.

Hold for 20 seconds while taking deep breaths. Repeat three times on each side.

Tips:

Use a towel around the thigh if you can’t grasp your thigh.

3) Lying Gluteal muscle stretch

Start position: Lie on your back. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed.

Action: Bend one knee up towards the opposite shoulder. Slowly increase this stretch as comfort allows.

Hold for 20 seconds with controlled deep breaths.

Repeat 3 times on both sides

Written by: Sabrina Peyandane, Osteopath at the Osteopathic Clinic in Croydon.

Sabrina practices both structural and cranial osteopathy.

Sabrina has extensive experience treating newborns to teenagers and worked in neonatal intensive care wards treating premature babies. She also has experience treating expectant and post-partum mothers and she believes it is important to treat both mother and baby during pregnancy and beyond.

Sabrina also has a strong interest in sport and sport injuries and is a qualified and experienced sport massage therapist.

Sciatica and Lower Back Pain

What is Sciatica?

Sciatica is actually the name given to sciatic nerve pain.

The sciatic nerve is the largest and longest nerve of the human body.

It originates at the level of the last two lumbar vertebrae and the sacrum, and descends to the back of the thigh and knee before dividing into two nerves (Tibial and Fibular) which will innervate the leg and the foot.

What Causes Sciatica?

The pain is due the to pressure or irritation of the sciatic nerve at its root or along its passageways.

Its origin can stem from a variety of musculoskeletal problems such as muscle spasm, herniated disc, spinal joint degeneration (bony spurs) ....

Symptoms of Sciatica

Sciatica is characterized by pain radiating along the pathway of the sciatic nerve: buttock, back of the thigh, calf and ending in the foot. The pain can sometimes stop at the knee.

There is often associated weakness, numbness, and tingling in the leg and foot.

How can Osteopathy help

Your osteopaths will first determine the exact cause of your symptoms.

In some cases, your osteopath may decide to refer you to your doctor for further investigation (X-Ray, CT and MRI scans) in order to accurately diagnose your problem and eliminate any pathological causes.

Sciatica, when there is no associated pathology, may be due to loss of joint mobility especially in the lumbar spine and pelvis.

The resulting tensions and adaptations of the musculoskeletal system will be responsible for the pressures exerted on the nerve.

Your osteopath will perform a thorough clinical assessment exploring the areas where the sciatic nerve is compressed or irritated.

The aim of osteopathic treatment is to settle down the acute pain, release the areas of pressure / irritation on the nerve and encourage normal movement of the body using gentle manual therapy techniques, such as soft tissue massage and manipulation of the joints.

Written by: Osteopath Sabrina Peyandane