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

GOLF WARM UP EXERCISES

It’s backcare week with the theme being golf this year. I see a lot of golfers in the Pilates studio with all of them admitting at some point to never warming up before a round of golf. The majority of golfing patients present with lower back pain symptoms, thoracic tightness and hamstring tightness. 

Dynamic stretches for golfers

So here are a few dynamic exercises to ensure you are warmed up and mobile before hitting the course. Each exercise targets key golf muscles and joints. Hold each one for 2-5 deep breaths or to a count of 10.

 Standing Pelvic Tilts:

Stand tall with feet hip width apart and tilt pelvic back and forth. Imagine tipping water out the front of a bucket and then out the back.This will mobilise the lower back.

Trunk Rotations with Club:

Stand in a putting position and rotate the body from left to right, feeling a stretch around the spine and into the Oblique waist muscles.

Standing Glute Stretch

Place one foot on the opposite knee and squat back as if sitting down on a chair. Feel the stretch though the hip and into the buttock.

 Shoulder Stretch with Club:

Hold club behind neck and pull outwards on it.

Upper Back stretch with Club

Reach forwards with a club, pushing it away from your body

Neck Stretch

Drop one ear to shoulder and apply a gentle over pressure.

So before your next round of golf try these simple warm up exercises and see if you can hit that ball a few extra yards by being more mobile!

Written by Rhea Malkin BSc (Hons) Sports Therapist and STOTT/APPI Pilates Instructor. Rhea runs clinical Reformer Pilates sessions at the Osteopathic Clinic in Croydon.

Rhea specialises in

Sports injuries 

Triathlon Functional Rehab – Pilates

Lower limb strength, running, cycling. 

Sports massage

Chronic Lower Back Pain and Magnesium

Back and neck pain are the most common chronic pain conditions

Back problems are the most frequent cause of activity limitations in working-agee adults. Each year 13 million people go to the doctor for chronic back pain. It is estimated that the condition leaves 2.4 million chronically disabled.

Back and neck pain is the most common chronic pain conditions. Back and neck pain can arise from soft tissues, bony parts of back and neck, and joints holding the spine in alignment. It can arise directly or indirectly from the discs in the back or neck. It can also occur when nerves and nervous tissue, usually protected by the bones of the spine, are compressed by those bones. Back pain can range from a dull, constant ache to a sudden, sharp pain that leaves the individual suffering and/or incapacitated. Back pain can be acute (immediate) or chronic (long-term). Acute back pain usually gets better on its own without treatment. However, chronic back pain may require medication and/or surgery.

Study: The effect of Magnesium

Magnesium (Mg) is found in large amounts in the human body and is involved in more than 300 chemicals reactions. Mg sulphate has a long history of use for the treatment.

In the randomised study , scientists evaluated the potential effects of Mg for reducing chronic back pain. They enrolled 80 subjects who suffered from chronic lower back pain and nerve pain, all of whom received traditional treatment such as physical therapy, antidepressants, and pain relievers. Also, half of the participants received Mg through an intravenous (I/V) infusion for two weeks and Mg capsules taken by mouth for four weeks, while other half received placebo during those six weeks.

The Results

The result suggested that the Mg group reported significantly reduced pain, compared to the placebo group. They also reported significant improvement in spine range of motion during the follow-up.

The research team concluded that receiving Mg through IV for 2 weeks and taking Mg capsules by mouth for 4 weeks may help reduce pain, and improve mobility in people with chronic low back and nerve pain.

Written By Nutritionist, Dr Zeeba Shariff who currently treats patients at the Osteopathic Clinic in Croydon .

Dr Zeeba Shariff qualified as a Medical doctor in 1988, in 2002 she also obtained her Master’s degree in Nutritional Medicine from the University of Surrey. She then did further 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.

Reference for the lower back pain:

1. Natural Standards. The Authority on Integrative Medicine.

2. A Double blind randomised controlled study of the value of sequential I/V and oral Magnesium therapy in patients with lower back pain with neuropathic component. Anaesthesia- March 2013 68 - (3).

How to Look after your Back on Holiday or Camping

Holiday season is here and many of you will be taking some much needed time off. We get a lot of our patients asking advice on how to look after their back whilst on holiday so we thought we’s share our Osteopaths TOP tips:

1. No 1 tip, Bring your own pillow, it actually works, your body is so used to sleeping with your own pillow so why not take it with you and pop it in your suitcase or take it camping with you. (Paul Morrisey)

2. Bring a towel in your hand luggage, it can be rolled up and used as a lower back or neck support and it doesn’t take too much space. (Lydia)

3. Keep moving - on a plane or at the airport try to get up and move gently every half an hour and try to get an isle seat so you don't have to disturb the other passengers. (Mark)

4. Lift your suitcases or camping gear with care – always bend at the knees when lifting and remember to engage your core muscles. If you suffer problems with your disc, politely ask someone to help you. (Paul)

5. See your GP or pharmacist before you travel and make sure you have enough pain killers or anti-inflammatory tablets, you don't have to use them but its better to have them and not need them rather than searching for a pharmacy in a foreign country.

6. If you want to try a natural anti-inflammatory try taking some ginger tea with you, as ginger is natural anti-inflammatory, also its can stop nausea, which might help if you are taking any boat trips! (By Nutritionist Zeeba)

7. Laying on a sunbed or the sand can often lead to lower back pain from over curving and over extending the spine whilst reading your book. Use a rolled up towel and place it under your knees when lying on your back and between your knees when lying on your side. (Sabrina)

8. You cannot change the bed in the hotel I’m afraid but if you have a hard bed put and extra duvet under the sheet so its more softer. If you need more height, ask reception to give you and extra pillow or put a towel underneath.

9. Whilst its important to relax on holiday its also very important to move around, our spine in nourished by movement, so if you are having some aches and pains, go for a nice stroll on the beach or do some stretching.

10. Swimming is good for the back, if I were to recommend a stroke I would recommend back crawl, its great for the back and loosens all the muscles. Try to avoid breast stroke as it doesn’t support your back. (Lydia)

11. Wear sensible footwear that is going to support your spine, or if you need to wear high heels go for wedges that don't over extend your spine as much. (Rhea)

If you are due to go on holiday and having some niggling aches and pains why pop into our clinic for a quick check up.

Why Take My Baby To See an Osteopath?

HOW DOES CRANIAL OSTEOPATHY FOR BABY WORK ?

Cranial osteopathy is a very gentle and holistic approach which focuses on the root of the problem.

The aim is to remove any tensions that may have occurred during pregnancy and/or delivery and restore proper balance and alignment of the body to optimise health and wellbeing.

With gentle and appropriate techniques, the osteopath will re-balance the baby's tensions by working on the whole body (skull, spine, abdomen, pelvis, lower and upper limbs.) It can also release the tensions around the mouth (jaw, throat, soft palate) to allow your baby to breastfeed and bottle feed easily if having difficulty.

WHAT SYMPTOMS DOES AN OSTEOPATH SUPPORT?

Newborn and infant treatment eases the physical stresses from pregnancy and birth and is effective for:

• Trauma from difficult delivery (very long or short delivery, ventouse or forceps interventions.)

• Breastfeeding challenges (latching difficulty, preference for feeding on one side.)

• Crying, fussiness, difficulty settling, colic, sleep disturbances.

• Digestive issues (reflux, gas, constipation)

• Head shape asymmetries and congenital torticolis. 

It is beneficial to have your newborn checked by your osteopath, even if no symptom has appeared, so as to anticipate future disorders.  

Indeed, some of the problems developed in childhood can be anticipated.

FROM WHAT AGE CAN MY BABY SEE AN OSTEOPATH?

There is no minimum age. You can take your baby to an osteopath from birth.

If you have any particular concern, the sooner the better.

The sooner the baby is seen, the easier it will be to detect and release the tensions that may upset the balance of his body and eventually create various inconveniences.

But it’s never too late for your baby have an osteopathic treatment.

WHAT ABOUT TODDLER AND OLDER CHILDREN ? IS IT TOO LATE?

For toddlers and older children treatment can help with:

• Immune strengthening

• Recurring ENT disorders (ear, nose and sinus infections)

• Asthma

• Behavioural and learning difficulties

it’s particularly beneficial after significant falls, and head or tailbone injuries, to release strains in the tissue and prevent compensatory postural changes.

The onset of puberty can exacerbate trauma experienced during birth and childhood, manifesting in structural or functional disturbances such as scoliosis, headaches or difficulty concentrating. 
Sports, carrying heavy schoolbags, and computer and video game use can also lead to injuries and imbalances.

WHAT HAPPENS DURING A SESSION WITH AN OSTEOPATH? 

Your babies first appointment will be one hour. We will take a comprehensive case history, asking you questions about your concerns, the pregnancy and birth history, baby’s medical history and family history.

Then we will perform a gentle examination of your baby looking at your babies joints and muscles throughout the body, we will also examine the cranial bones of the skull, look inside your baby mouth for a tongue tie for exemple (and refer to a specialist if needed)...

Then we treat accordingly by gently correcting areas of tension to allow baby to continue its good development and prevent future malfunction.

In some cases, we might refer you to your GP or paediatrician for further screening or treatment if needed.

WHAT CAN I EXPECT AFTER A SESSION? 

The treatment rebalances certain dysfunctions in your baby’s body and he then will be adjusting to his new equilibrium.

After the session, your baby will certainly be tired. Each baby will react differently.

Some babies will be very sleepy after their session, others will be agitated, will have a transit disrupted for a few days, or will be hungry ..

Within 1 to 3 days, once he has fully recovered from the session, baby's behavior will be normal again.

The result may be immediate or take few days after the session to be complete.

In some cases it may need a couple of sessions.

Written by Sabrina Peyandana, Paediatric Cranial Osteopath.

Sabrina runs a Mum and Baby Clinic every Tuesday with Lactation Consultant Katherine Fisher from 9:30-11am at the Osteopathic clinic in Croydon.

Study: Effectiveness of Osteopathic & Lactation Consultations for Babies

Though the World Health organisation recommend breastfeeding exclusively for the first 6 months, a lot of mothers stop due to difficulties with feeding in the first three months. This ranges from sucking difficulties to latching on correctly. Some Osteopaths have described cranial dysfunction and restrictions in the skull sutures being linked to breastfeeding issues. If there is an imbalance in the skull or misalignment of the skull this can affect the palette, tongue, and other structures of the head and make the facial muscles too tight and so breast feeding difficult for the baby.

The study

The Fryman study in 2000 explored the effect of birthing on 1,255 newborns, the results showed that more than 88 % of infants had cranial restrictions. Another study in 2009 Lalauze Pol tested 1000 babies identified different restrictions in the sutures and their potential effect on cranial nerves involved in the sucking process.

Another study in 2014 that was held for one year, tested the effectiveness of Osteopathy coupled with a Lactation Consultant took place at a Mum and baby support group in Quebec City, Canada.  The primary group had three Lactation consultants three days a week and an Osteopath. there was a total of 100 mums and babies that took part in this experiment. The babies that took part had biomechanical sucking dysfunctions.

The Results

The findings were:

• Significant improvement in sucking skills (measured by the Latch score) found in treating new-borns with Osteopathy compared to non-Osteopathic care group.

• Mothers of babies receiving the Osteopathic treatment reported that their infants also slept better, appeared soothed, and enjoyed lying on their back, whereas they had been perceived as uncomfortable before Osteopathic treatment.

• Mothers also noticed an improvement in breastfeeding their babies in terms of comfort and the baby ability to latch and feed.

The study highlights that Osteopathic treatment coupled with usual care (Lactation Consultations) for infants with biomechanical sucking difficulties is more effective to improve latch and sucking than usual care alone.

This study highlights that the combination of Lactation and Osteopathic consultants seems to be promising.

At the Croydon Osteopathic Clinic we run a Breastfeeding Clinic every Tuesday from 9:30-11am with Lactation and Tongue Tie Consultant, Katherine Fisher and Cranial Osteopath, Sabrina Pedayana.

Ironman Training and Time Management

How to fit training into your busy schedule

Hello to you all reading this. A few of you may know that I have entered an Ironman triathlon this coming July. The reason I entered this crazy test of endurance is purely to get a tick on the bucket list.

 I have been involved in endurance events on and off for around 20 years.  At times I’ve been quite fit only to let it all slip and get out of shape again. I’m sure that’s a familiar story to some!

 However, the whole time I’ve had this ironman monkey on my back, as it’s the only distance I’ve never attempted.  For those who don’t know an Ironman is a long distance triathlon consisting of a 3.8k swim, 180k cycle and 42.2km run.

 Now it should be said I don’t consider myself special or amazing in any way by entering an Ironman, I believe most people could complete it if they wanted to and trained enough.

 I decided to write this blog as I often hear from patients that they never have time to exercise or go the gym or do the rehab they’ve been prescribed. In practice I encourage people to move more everyday as I feel a lot of the problems patients visit us with are often due to being too sedentary or not being strong or flexible enough.

 I’m writing this blog as I sympathize with the time pressed people I talk to as I now find myself in the same boat. 

How I Manage my Time

 I work around 45 hour per week, which isn’t too unusual, and having hired a coach to help me train for the ironman I currently have to fit in approx. 10-12 hours training per week as well.  I have to fit the training in around my fatherly and spousal duties.  Hence it leaves little time for much else e.g. socializing and house projects are facing further delays I’m sorry to say!

 I find myself fitting in training where I can e.g. early morning, late in the evening or lunchtime if time allows. Yesterday being a fine example, I pressed snooze once too many times so that ruled out an early morning run.  Thankfully I managed to fit this in at lunchtime before returning to work (don’t worry I showered.) I finished work at Cheyne walk at 8pm, got home around 8.30 then it was straight on the bike trainer for an hour before eating enough but not too much.

 Luckily my wife Martine didn’t mind as it meant she had control of the TV last night!

The Importance of Sleep 

Another important aspect of this heavy training regime is making sure I get enough sleep. I have recently read some research which stated that for every extra hour of training we do we need an extra hours sleep to help our body recover from it. 

What this Training has taught me  

To sum up this process has taught me that it’s very possible to find a few spare minutes each week to move more and exercise. Your body will thank you for it in the long run and it will mean fewer trips to see us in clinic.

 Anyway I’m off for a swim now, I shall try check in again soon with an update on my progress.

 Mark Bolton, Osteopath at the Osteopathic Clinic

Why Omega 3 is So Important during Pregnancy and Breastfeeding

Pregnant and breastfeeding women are eating for 2!

Healthy eating during pregnancy and breastfeeding includes getting the right omega-3 fats. There are different forms of omegs-3s; that are crucial. The main one is Docosahexaenoic (DHA), an omega-3 found in oily fish like mackerel and salmon, seafood, nuts, plant oils and the right supplements.

DHA is an essential nutrient during pregnancy and breastfeeding as we don’t produce it ourselves, so we must get it from food or supplements.  It is crucial during pregnancy for proper growth and development of the baby’s brain, eyes, central nervous, and immune system.  Research shows there are critical times when DHA is needed during pregnancy and if the mum does not get enough DHA during these times, the effects can be long-lasting.

• Problems associated with getting too little DHA are: 

• Decreased verbal IQ

• Inferior communication skills

• Suboptimal behaviour

• Compromised fine motor skills

• Social development in primary school-age children 

• Mums who don’t get enough DHA are more likely to experience postpartum depression

How to get enough DHA 

Eat 2 portions of fish 150gm per week, of oily fish.

Choose quality fish oil products.  If you are pregnancy or breastfeeding and you don’t eat fish, or you don’t eat enough fish, you can choose to take fish supplements.

Please contact Nutritionist, Dr Zeeba Shariff at Osteopathic Clinic for more details and to get advice  on quality fish oil products that are certified and sustainable. 

Nutritious Pancake Day Recipe

If you are currently trying to cut carbs or on a strict diet, you might be looking for healthier alternatives this Pancake day.

Dr Zeeba, our resident Nutritionist, gives some nutritional advice allowing you to have your pancake still and eat it!

• Use wholewheat flour instead of white flour to boost your fibre intake.

• Use skimmed milk instead of full fat or semi-skimmed milk, the consistency of the pancake will still be the same, and you won't notice the difference in the flavour.

• Add coconut oil when cooking instead of butter, as it contains half the fat.

• Add fruit and nuts for the fillings, blueberries (for cancer flighting anthocyanin, raspberries for vitamin C and fibre, lemon for vitamin C and chopped nuts, i.e. walnuts for healthy fats.)

• Go easy on the toppings instead of chocolate that has very little nutritional value opt for a small spoonful of maple syrup that is packed with vitamins and minerals, some include, calcium, iron, magnesium, potassium and vitamin B6, but remember its still high in sugar so not too much, or try honey which has natural antibacterial qualities.

• Try not to mix the pancake too much as it will go a rubbery texture and try to let it settle for 15 mins before cooking to break down the flour.

Dr Zeeba currently works at the Osteopathic clinic every week and offers allergy and intolerance test.

Better Sports Performance through Reformer Pilates

If you’re an athlete or training for a major sporting event like a marathon or any field sports like rugby and football or hockey you know what it takes to keep improving past your personal best. You’ll train so much and so hard for even the slightest benefit. It’s the nature of competition wanting to keep surpassing yourself, and giving your best performance each and every time.

The Importance of Tapping into different Training Styles 

This is why it’s so important to experience training styles that others are not using. When the traditional athlete trains, they think of coaches, gyms, and the outdoors.  Few of them consider the Reformer, and how Clinical Reformer Pilates can activate muscles that traditional exercise sometimes misses.

Many athletes suffer from the same-old-same-old style of training:  They have found something that works, so they’re, understandably, sticking with it while they continue to get results.  But the body needs go much deeper than that kind of repetition.  Having a different physical platform and a different path-of-motion can go a long way for any person that is needing to stretch the muscles and re-establish the core balance necessary to excel.

At the Osteopathic clinic in Croydon we often see patients that are struggling with an injury due to taking part in a sporting event or more often suffering from injury whilst training. As an Osteopath I will also recommend Clinical Pilates, as I know it support my patients on many levels and it’s important to me that the patients are finding a way to prevent injury to avoid the same pattern. 

How Pilates supports you whilst Training

Pilates offers a unique take on the diverse needs of the muscles, and helps to promote the firing of deep, intrinsic core musculature.  The Pilates Reformer, as many athletes have reported, provides a wide range of different approaches to more classic exercises. Because of the engineering behind the Reformer, “balance muscles” are forced to cooperate and work synergistically, just the way that nature intended.  This is a far cry from traditional strength machines or athletic devices aimed at targeting one or two key areas.  While that approach has its merits for some, most athletes require a more holistic approach with more muscular involvement.

There are four key areas that a sports person can benefit from Clinical Reformer Pilates

• Increases flexibility – If you are training regular and frequently taking part in sporting events your activity will naturally allow your muscles to shorten. It’s the shortened muscles that can cause injury. Reformer Pilates allows you to lengthen your muscles whilst simultaneously building strength preventing you from further injury. 

• Increases Core strength - This is especially important because a strong core means your body doesn’t have to work as hard and it allows parts of your body like your shoulders and neck to be able to relax. This is crucial when taking part in a marathon or sporting event where endurance is essential. 

• Increases muscle and balance As mentioned earlier it works on every muscle and helps build awareness of which muscles are working and how to stimulate the right muscles. If you are playing a sport that is particularly using one side of your body more often than the other, for example ‘tennis. or golf.’ Reformer Pilates allows you to strengthen the muscles in the arm you don’t use regular whilst allowing you to relax and stretch the dominant arm.

• Increases Mental focus This is an important factor when training for a major sporting event, when your thoughts are paramount to the success of your performance.  Clinical Pilates allows you to really focus on breathing and movement. This enables you to stay focused when taking part in stressful and major sporting events. 

Long Term Athletic Development

Another concept that coaches are embracing is LTAD, or Long-term Athletic Development. With LTAD the training progresses from general to specific and from basic to complex. Since Pilates is traditionally based in using lighter resistance selections than what we see in more traditional strength-training, and since the multi-angular nature of Pilates is better suited for nearly any sport; Pilates is an excellent choice for coaches and athletes seeking the LTAD style of conditioning.  

The Reformer helps to keep the athlete in the prime position for their exercise. It requires the use of more muscles engaging and less momentum, as the muscles contract together to stabilize the moving limbs. With stability being one of the key components in both sport performance and injury prevention, Reformer Pilates is rightfully earning more and more merit in the world of athletic and sport conditioning.

If you would like to experience the benefits of Reformer Pilates then contact our clinic today to book your place. 

4 Key Pilates Exercises for Osteoporosis

More than 3 million people in the UK have osteoporosis.

You didn’t misread that.

Seriously, a whopping 3,000,000+ people in the UK are estimated to have osteoporosis and osteopenia a condition that leads to approximately 500,000 broken bones every year, according to the NHS.

Now, before people start whispering into your ear about how there is “no cure” and how it is “congenital” and “unavoidable as you age”, we need to gain a quick understanding of what leads to osteoporosis, or “brittle bones disease” as it is often called:

Osteoporosis means that the bones are brittle. Contrary to popular opinion, genetics actually have very little influence over this condition. It is lifestyle that determines how strong the bones are on a day-to-day basis, and every decision a person makes will shape the mineral density of each bone.

This is where you become empowered:  You’re not a victim to osteoporosis at all.  In fact, YOU decide just how strong your bones will be through nutrition, deep sleep, hydration, and of course…Exercise!

For example, Anne, Clinic Pilates instructor at Osteopathic Clinic Croydon says a “Pilates Reformer Squat has tremendous benefits to the heart, joints, leg and core muscles, but it has great benefits to the leg bones, as well. Brittle femur bones are common, especially in older women, but this comfortable, simple exercise puts just the right kind of pressure onto the femur bones to increase the bone mineral density.”

Leg Circles are another great Pilates Reformer exercise with huge benefits to the bones:  Here, your legs are drawing circles, which has great muscular and neurological benefits as well. But, it is the tension created during the movement that stimulates bone growth, forcing bone mineral density to increase.

The Frog is yet another common Reformer exercise that builds bone.  Not only will the hips benefit greatly (making it less likely to undergo hip surgery down the road), but osteoporosis will be turned around readily as bone mass rebuilds due to the healthy, powerful force vectors present in this exercise.

The Quadruped is a great all round exercise that builds strength, coordination and balance. This is a straightforward exercise to do at home, and if you are unsure how to do this exercise watch Anne’s video here.

But it’s not just the lower body bones that benefit from Pilates exercise: The “Lat Pull”, or “Row” as it is sometimes called, is great for building the bone mineral density within the arms (both upper and lower arms) as your shoulders move you through a large range of motion. Even the often-troubled vertebrae will see some bone development as you move through this and similar resistance exercise using our Pilates Reformer.

 If this sounds a bit confusing, or if you find yourself thinking that you’re not ready to take these exercises on alone, then there is no need to worry - Anne is our expert in Clinical Pilates for Osteoporosis, and she’s available to guide you through the process smoothly and safely.

Anne is a Specialist in Osteoporosis who currently treats patients at the Osteopathic Clinic in Croydon 

Why Your Body Needs a Detox

Why your body needs a detox

If you’ve always shied away from a body detox, believing it is too complicated and unpleasant (all that fasting and diet restrictions) then read on……..there is a more comfortable and better way.

Detoxing is becoming increasingly popular, with more researchers and health care professionals backing its value. And that’s a good thing, because with today’s high-tech modern lifestyle, your communications systems may have become faster, but your body’s eliminative system has probably slowed down.

Opinions on detoxing

In the opinion of many researchers and health care professional’s, a whole body and organs detox is the superior road to better health. Even though we may be eating a healthy diet, exercising and taking good quality supplements, our bodies may still need to be cleansed from other toxins, such as the build-up of toxic metals. However, from time to time, our bodies need to be cleansed from harmful build-ups to really function at their best.

Toxins builds up in our bodies

We are exposed to toxins in all manner of ways, from receiving amalgam fillings at the dentist; eating fish that has been contaminated with chemicals, being exposed to industrial fumes and eating food that has been sprayed with pesticides.

• Over time impurities accumulate in the body’s digestive system. The elimination process works hard to get rid of them, but as the load increases, it becomes sluggish inefficient.

• You feel literally weighed down and may well lack energy, and your first point of call may be to reach for the caffeine.

Think of a car engine that needs to decoke its extra power and smooth running that result. When you cleanse and encourage your body’s elimination system, ridding yourself of all those toxins, your whole body and its organs are rejuvenated.

The result is a wonderful pick-me-up.

You feel as if you have shed the load you’ve had been carrying around with you.

We can detox and cleanse your kidneys

Detox and cleanse your liver

Detox and cleanse the whole of your body, colon and skin.

Take this on board, and soon you’ll learn what it feels like to be really clean from the inside out…….

Please note: There are many ways you can detox, and it really does depend on the individual and what other medication you are taking and also any health concerns you may have.

If you are serious about cleansing then why not book in for a consultation with Nutritionist, Dr Zeeba at the Croydon, Osteopathic clinic.